December 16, 2012

Recipe: Peppermint Mocha Protein Shake

As seen on NBC 25

While I teach people to enjoy their 20 percent, especially during the holidays, unhealthy drinks can really add up.

Skip the coffee drive thru, save money and get a healthy breakfast by making this peppermint mocha protein shake at home. 

  • 1/3 cup full fat, canned coconut milk
  • 1/3 cup ice
  • 1 scoop chocolate whey protein powder
  • 1/2 tsp peppermint extract (or less, try a drop or two and add more if necessary)
  • 1/2 tsp vanilla extract
  • 1 packet of instant coffee grounds (organic is best)
Blend and enjoy this dairy free and gluten free recipe!

*Whey protein powder is available at Kehres Health in Saginaw 

See more Kehres Health shake recipes:
Pumpkin Spice Protein shake
Vanilla Coffee Protein Shake
Cherry Chocolate Protein Shake
Chocolate Banana Protein Shake 

Veggie Shake


Click here for more healthy shake recipes 

December 12, 2012

Healthy Drink Alternatives - Eat Real Food

Eat Real Food, Drink Real Drinks

One of the biggest instigators to the obesity crisis in the United States is access to sugary drinks everywhere we go. From vending machines at work and in our schools to fast food drive-thru's and 60 oz. big gulps at the gas station, we are surrounded by sugary beverages. 

Although it might not be the only cause of obesity, it's a very problematic one. Finding other options to these drinks is the first step is removing them from your diet. Even so-called "health" drinks like Vitamin Water, Gatorade and orange juice are loaded with sugar. 

The best thing to do is focus on drinking things that are not chemically modified or altered at some point. As our bodies are made mostly of water it's the obvious first choice when picking a replacement drink. But drinking water doesn't have to be boring. There are many ways to spice it up and add flavor to it making it even healthier.

Make your own flavored water! 
[photo by]
Here are some Kehres Health approved drink ideas:
  • Water: add herbs, citrus fruit, spices and more to change the flavor and add health benefits as well. Some ideas include ginger, mint, lemongrass, raw honey, parsley, apple cider vinegar, any sort of berry, cucumber, lemon, lime and orange. You can make hundreds of different flavors by combining fruits and herbs!
  • Green tea: among the variety of health benefits, the most notable is its anti-cancer properties. For example, a study found that drinking green tea reduced the risk of esophageal cancer by 60 percent (1).
  • Bone broth: one of the healthiest things for digestion and joint health, you can drink it just like you would tea.
  • Black coffee: in moderation in the morning and with little additives, organic coffee is best. Drinking coffee in the afternoon can cause sleep problems, and drinking too much coffee can cause adrenal problems and decreased energy overall. 
  • Shakes and smoothies: a great way to maximize the amount of nutrients you are getting throughout the day is to make smoothies with fruits and vegetables in them. Blending is fun because you can throw about anything (healthy) in the blender. My favorite shake is my veggie shake with spinach, mixed greens, a banana and mixed berries.
  • Kombucha: fermented foods are some of the healthiest foods on earth. Making kombucha at home is the best way to drink it. 
  • Coconut water: Coconut water has been a staple of cultures living near the equator for years and contains high amounts of potassium and anti-oxidants.  
As you are making it a priority to eat real food this month, remember to also drink real drinks! 

1. Study from the Journal of National Cancer Institute

December 4, 2012

NBC 25 - Forget Mary Ann, add Ginger to your diet

From NBC 25 with Joel Feick

The Joys of Ginger, by Joel Feick of NBC 25

Do you remember the show "Gilligan's Island?" Two of the ladies on that show were Mary Ann and Ginger. Ask any man which one he prefers. A local wellness expert says go with ginger.

Actually Saginaw chiropractor Dr. Dan Kehres may be a little too young for Gilligan's Island. 

But he knows all about the health benefits of the root known as ginger. Perhaps you've seen it in the produce section of the grocery store. Dr. Dan says chop it up and add it to tea for a soothing drink. Ginger or ginger root is consumed as a delicacy, medicine, or spice. Other notable members of this plant family are turmeric another one of Dr. Dan's favorites.

For more information on healthy alternatives check out his website at:

Click here to watch the video from NBC 25.

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December 1, 2012

New Month's Health Resolution: December

December health resolution: Eat Real Food
Eat real food.

real food
A Real Food Meal
It sounds so simple, but in a world where Frosted Flakes with Vitamin D and I Can't Believe It's Not Butter exists, eating real food is not as easy as it sounds.

Real food is anything that is in its natural form -- no processing, sweeteners, artificial flavors or other chemicals. As Michael Pollan says, "Don't eat anything that your great-great grandmother would not recognize as food."

When you pick up a banana or head of lettuce there isn’t an ingredients list on it - that is a good thing. On the other hand, if you pick up a Nutrigrain Bar (ironically nutrition is included right in the name of it) or other packaged, processed food you will probably see a long list of unpronounceable ingredients. The more ingredients on a label, the more processed and less healthy it is for you.

A simple rule of thumb I live by is “If you can’t read it, then don’t eat it.”

Some of these food products are literally made in a lab to taste, smell and look a certain way. If something is made in a lab from unhealthy chemicals how could it ever be healthy for you? Fancy packaging and a label that says “health” definitely does not make something healthy.

Real, unprocessed foods have a specific amount of nutrients and enzymes unique to each food. They exist in nature this way because they are meant to be this way. Processed sugar water dyed orange and fortified with Vitamin C will never provide the same health benefits as eating a fresh orange. Nutrients in real food work together in a unique way that maximizes their health benefits.

This month I challenge you to incorporate as many real foods into your diet as possible. Fruits, vegetables and healthy meats are the core of a real food diet. Eliminate the foods which come in packages or are highly processed, and stay away from fast food!

And remember... if it isn’t butter? Then what is it?!

See the previous New Month's Resolutions:   
January - Go to bed by 10:30 pm  
February - Go gluten-free
March - Try a new workout each week 
April - Create a healthy home & reduce chemicals
May - Move a mile every day
June - Eat local

- Shake it up!
August - Soak up the sun
- Eat breakfast like a king
October - Perfect your posture

November - Be Gratefully Aligned