June 9, 2018

Eat Local

I love seeing these signs on the side of the road. There is no better way to support small farms than to actually go to the farm and buy directly from the farmer.
Farmers markets are great because they are a one stop shop for customers. However, there is a lot of work on the farmer's end to get to the farmers market. Picking, packing up, driving, setting up, staying at the market for many hours etc. All of the time at the farmers market takes away from valuable time at the farm. Plus farmers markets are typically only a few days a week.
Keep an eye out for signs like these! Support farmers markets but don’t hesitate to go directly to the farm to buy your produce either.

Protein Intake During Ketosis

Does protein turn into carbs during ketosis making it impossible to actually get into ketosis? I have seen a lot of articles saying this is the case floating around the internet lately.
Claim: Eating too much protein while doing a ketogenic diet is going to cause the protein to turn into carbohydrates via gluconeogenesis ruining the ketotic state. You should be eating 70% fat or higher 20% protein and typically 10% carbs or less.
Answer: False
Eating protein is not going to have a major impact on insulin or glucose levels while in ketosis. Research has shown that 8% or less of AA’s from protein would be converted into glucose under gluconeogenesis, and insulin would have minimal to no impact.
“Endogenous glucose production (EGP) did not increase after the meal but remained stable for 6 h and then fell. Of the 50 g glucose produced over the 8-h period, 4 g originated from dietary AAs, indicating that under our experimental conditions, dietary protein-derived AAs contributed to only 8% of EGP.”

May 22, 2018

Fast Food Is Not Cheap

Fast food isn't actually cheap, the costs are front loaded and paid for by our taxes.
As taxpayers we pay 20 billion dollars per year for farm subsidies in the US.
This money is primarily (70%) going towards production of corn, wheat and soybeans that end up coming back into our food products especially as fast food and junk food. Not only are these things inflammatory and unhealthy for us they are creating a massive price distortion in the market.
When a salad is 10 dollars and a fast food meal is only a few dollars people are going to go towards cheaper food which is only going to continue to throw gas on a massive fire we have burning in the United States.
This article is a great read, take a few minutes to read it.

May 14, 2018

All About Inflammation

I truly believe that controlling inflammation internally is the most important factor for our health. The food you eat either increases or decreases inflammation inside your body. If it increases inflammation it will eventually lead to disease.
People with the highest diet-related inflammatory score had a 58% increased cancer risk compared to those with the lowest scores.
"These results indicate that an anti-inflammatory diet may protect individuals from an inflammatory response characterized by elevated levels of hs-CRP and thus indirectly against the development of cancer, cardiovascular disease, and other inflammation-related chronic health conditions." 

This is why I created the "All About Inflammation," class that I have been teaching throughout the Great Lakes Bay.

Eggs Don't Increase Risk of Heart Disease

Another great study showing eggs don't increase your risk of heart disease.
The participants in this study were consuming 12 eggs per week.
“While eggs themselves are high in dietary cholesterol – and people with type 2 diabetes tend to have higher levels of the ‘bad’ low density lipoprotein (LDL) cholesterol – this study supports existing research that shows consumption of eggs has little effect on the levels of cholesterol in the blood of the people eating them.
Eggs are a source of protein and micronutrients that could support a range of health and dietary factors including helping to regulate the intake of fat and carbohydrate, eye and heart health, healthy blood vessels and healthy pregnancies.”

Full Article: https://sydney.edu.au

May 12, 2018

Almond Flour Crepes Recipe

Eating healthy doesn't mean eating food that doesn't taste good. Most people should be eating 100 grams or less of net carbs per day. (Total carbs - Fiber = Net Carbs) 

Replacing flour with almond flour is a simple way to reduce net carbs and still make delicious breakfasts. 

4 eggs
½ cup almond flour*
¼ cup water
1 teaspoon cinnamon

Mix all ingredients together, heat pan on medium with coconut oil. Add crepe mixture and cook for one minute on each side or until brown.

Remove crepe from pan, load it up with blueberries and roll it up, add a few blueberries and sprinkle cinnamon on top!

You can also drizzle local raw honey on top.

May 6, 2018

Dust and Pets May Boost Mental Health

Eat some dirt and get a pet goat. Jen, can we get a goat?!
There is nothing healthier mentally and physically than getting outside and interacting with your environment.
Children raised in a rural environment, surrounded by animals and bacteria-laden dust, grow up to have more stress-resilient immune systems and might be at lower risk of mental illness, asthma and allergies than pet-free city dwellers, according to new research published this week in the Proceedings of the National Academy of Sciences (PNAS).
If you are not exposed to these types of organisms, then your immune system doesn't develop a balance between inflammatory and anti-inflammatory forces, and you can develop a chronic, low-grade inflammation and exaggerated immune reactivity that makes you vulnerable to allergy, autoimmune disease and, we propose, psychiatric disorders.

Full Article: https://www.colorado.edu

The Best Kind of Butter

I frequently get asked about the best kind of butter you can get at the grocery store.
Unless you have access to someone making local butter from grass-fed cows then Kerrygold USA is probably the best option.
Most stores are carrying it now and the price has been dropping over the past year.
Grains are inflammatory for cows, if they eat them then the inflammatory fats (Omega-6's) will also be found in the butter or milk produced by that cow. Grass fed is a much better and a more natural choice.

April 30, 2018

Pay the Farmer Now or Pay the Doctor Later

Pay the farmer now or pay the doctor later. 

I’d rather pay the farmer now! How about you? Who’s ready for farmers market season? 

#Backwards #EatLocal #EatLocalMi

April 25, 2018

Upcoming Meditation Workshops in Saginaw & Midland

Practiced for thousands of years, meditation is a tool for rediscovering the body's own inner intelligence. Primordial Sound Meditation uses individually selected sounds of nature called mantras to disconnect us from the activity of life.

Taught by Libby Rapin, join us for these free classes on May 21st and June 6th. She will discuss the harmful effects stress have on our bodies, the countless benefits of a daily meditation practice, the basic principles of meditation and how Primordial Sound Meditation is different than other meditation techniques. 

This session is experiential and you will be led through a guided meditation and learn basic breathing exercises that can help you reduce stress.

Visit facebook.com/kehreshealth to RSVP and for more information. 

March 14, 2018

Cell Phone Radiation Shield

More research is continually coming out on the negative effects of EMF radiation. A few years ago you were looked at as being crazy if you suggested that it could be a problem, now more people are understanding that it can be a problem and as research improves I think we will understand the extent of it. 
I have used an EMF blocker on my phone for a few years now because I figured that I had nothing to lose. Now there are a few new types on the market, and although I'm not 100% sure they work as they promote, I still think there is nothing to lose. 
I do know that this one recommended by Dr. Libby Darnell converts some level of EMF into light energy which is safe, it claims to reduce EMF by 70%. If you put the phone into airplane mode the light stops flashing and as soon as you turn it back off of airplane mode it flashes again.
Other tips:
-put phone in airplane mode as much as possible
-babies and kids should only use electronics when in airplane mode
-keep electronics, especially cell phones and ipads out of children's rooms
-do not sleep with cell phone right next to head, unless in airplane mode or turned off

March 11, 2018

Prescriptions Bring More Money

“An exclusive analysis by CNN and researchers at Harvard University found that opioid manufacturers are paying physicians huge sums of money -- and the more opioids a doctor prescribes, the more money he or she makes.
"It smells like doctors being bribed to sell narcotics, and that's very disturbing," said Kolodny, who is also the executive director of Physicians for Responsible Opioid Prescribing.”

Source: www.cnn.com

March 8, 2018

The Drugging of the American Boy

This is worth a read:
"By the time they reach high school, nearly 20 percent (1 in 5) of all American boys will be diagnosed with ADHD. Millions of those boys will be prescribed a powerful stimulant to "normalize" them.
A great many of those boys will suffer serious side effects from those drugs. The shocking truth is that many of those diagnoses are wrong, and that most of those boys are being drugged for no good reason—simply for being boys. It's time we recognize this as a crisis"
"In 4 years, sales of ADHD drugs have grown by 89%"
Taking young kids (especially boys) out of a play focused routine and putting them into a structured environment where they have to sit and be quiet is a bad combination. Kids need activity and exercise on a regular basis to function normally.

Article: www.esquire.com

March 7, 2018

High Intensity Exercise Delays Parkinson's Progression

High intensity exercise delays Parkinson's progression: 
The more intense the exercise the better the results. Those that exercised at 85% maximum heart rate had no change in disease progression. Those that exercised at 65% maximum heart rate had a 7.5% worsening of symptoms. Those in the no-exercise group which experienced a 15% worsening of symptoms.
Research is also showing that intense exercise is beneficial for many other health problems. Even some cancer treatment centers are starting to recommend it!

February 28, 2018

Exercise Protects Vital Memory and Learning Functions

When you are stressed the best thing that you can do is exercise. 
Our bodies have a stress response mechanism called "Fight or Flight." 
What this means is that historically when someone got stressed out they would either fight the other person or animal or run away. In our world that seems silly, but every animal has this mechanism. If those stress hormones aren't dealt with by a massive use of energy, they build up and cause damage. 
When you are stressed out a much better idea than fighting someone would be to simply exercise! Not only for your cardiovascular health but for your brain health as well!

Move More to Live Longer

The more you move the longer you live! 
Movement is anti-inflammatory, especially inside joints. Lack of motion increases pain signals inside the joints leading to the feeling of pain. 
Chiropractors get motion back into joints that aren't moving and help to break the inflammatory cycle reducing pain and preventing long term joint problems.

February 26, 2018

Natural Immune Boosting

Did you know that the gut is considered by many to be a second brain?
The health of your gut dictates the overall health of your body as research has shown that it's the most powerful immune organ.
Also, if your stomach and intestines aren't digesting food properly you are always going to be deficient in nutrients vital for repair no matter how healthy you eat. #immuneboost

February 25, 2018

Achieve a Healthy Eating Pattern

Health.gov sets dietary guidelines for many nutritional protocols, for the 2015-2020 guidelines here is their breakfast to "achieve a healthy eating pattern." 
There are many issues with this, but just focusing on net carbs (total carbs minus fiber), this is what health.gov recommends: 
[NOT my recommendations] 
1/2 whole wheat bagel  
20.5 grams carbohydrates
2 tablespoons creamy peanut butter  
6 grams of carbs
1 medium bananna
24 grams total carbohydrates
Coffee with 2 teaspoons sugar 
8.4 grams of carbohydrates
Low fat strawberry yogurt 
30 grams carbohydrates
Total carbohydrates: 88.9 grams carbohydrates
90 grams of processed carbohydrates is probably enough for most people for a whole day, let alone breakfast! This is part of the problem why people are getting frustrated or not seeing the results they need.

February 21, 2018

Natural Immune Boost for Kids

Our natural immune boost tricks for our kids... we’re pulling out all the stops to try and keep our two toddlers healthy this winter.
•local bee pollen in our shakes
•elderberry syrup daily (I like the Gaia brand better but they were out)
•vitamin D3 daily (gummies for older kids, drops for babies) 
•natural hand sanitizer for when we’re on the go
•Thieves essential oil to diffuse and clean with
•daily veggie shakes
•(not pictured😂) breastmilk for our younger daughter
Other tips: get your kids adjusted regularly and limit grains, sugar and unhealthy dairy.
👉🏼where to buy: bee pollen at City Market, Elderberry kids syrup on Amazon, Honest Company products at Kehres Health & Chiropractic or Target, Thieves essential oil at Kehres Health or your local Young Living rep. 
#healthykids #immuneboost #beepollen #elderberrysyrup #thievesoil#veggieshake #naturalflushot #fluprevention 
(These statements are of a general nature, consult your primary care doctor before using any product.)

February 18, 2018

Natural Homemade Cleaner

All natural, homemade cleaner:
·10 oz water
·5 oz white vinegar
·15-20 drops of Thieves essential oil
·5 drops of lemon essential oil
We carry Young Living essential oils at Kehres Health & Chiropractic. My wife tells me the cute spray bottle is from the dollar bin at Target.

Poor Fitness Linked to Weaker Brain

Improving your fitness reduces the risk of dementia and Alzheimer disease.
Exercise improves white matter in the brain which is highly correlated improved brain function. White matter is comprised of millions of bundles of nerve fibers used by neurons to communicate across the brain.
If you find yourself out of breath throughout the day during simple tasks like going up the stairs, it's time to get into shape otherwise you are setting yourself up for reduced brain function!
Make sure that during your exercise routine you are getting out of breath enough so that it would be hard to have a conversation with someone.

February 15, 2018

Lighter Skin and Vitamin D

The lighter your skin the less sunlight you need to get adequate levels of Vitamin D-3, although everyone is still deficient from what I have seen without supplementation. 
If you have dark skin or tan easily then are going to be at a high risk of depression and SAD (Seasonal Affective Disorder). And not only in the winter, but year round!
For supplementation if you have light skin you might only require 2,000 to 5,000 IU per day to reach levels between 50-90 ng/ml but if you have dark skin you might need 5,000 to 10,000. The only way to know for sure is to test, however I have never seen a normal vitamin D-3 level without supplementation or regular tanning.

An Avocado a Day Keeps the Doctor Away

An avocado (or two) a day keeps the doctor away!
Avocado's are loaded with healthy fat. Fat is the most satisfying thing you can eat so when you are trying to cut carbs and lose weight you need to make sure to increase healthy fats like avocados. 
Moderate to high fat diets have consistently shown to be the most beneficial when it comes to weight loss. Many experts suggest getting anywhere from 40-50% or more of your daily calories from healthy fats. For someone eating 2,000 calories a day this would equate to 88-111 grams of fat per day. Most people are nowhere near this and if they are it's not healthy fat. 
One avocado has around 21 grams of fat.

February 12, 2018

The Health Benefits of Vitamin D

Seasonal Affective Disorder (SAD) is in full swing right now. 
Cold weather and lack of sunshine make people feel depressed and it also depresses their immune system. 
The two easiest things you can do: 
1. Get your vitamin D-3 levels between 50-90 ng/ml. Usually this requires someone to take 5,000 to 10,000 IU per day. Your primary doctor can check your levels for you. Proper levels of Vitamin D-3 help with a variety of other things as well! 
2. Move more. Don't just sit around all day, make sure you are moving a good amount on daily basis. It doesn't matter the type of movement, just move!

February 11, 2018

Eat More Vegetables

Simply eating more vegetables would resolve a massive amount of health issues for people. It seems so simple but very few people eat enough vegetables on a daily basis. Instead they run to the doctor to get medication to cover up an auto-immune problem or an "itis" caused by the unhealthy food they are eating. 
Start eating vegetables with every meal, especially leafy greens and broccoli!
-Make smoothies and load up on the mixed greens
-Steam broccoli and put Kerrygold USA Grassfed butter on it

Opioid Epidemic

174 people die per day due to opioid medications. And it's people you would never expect until it's too late: your neighbors, family, friends, co-workers. 
This is exactly why I put together an anti-inflammatory class, to help people who are heading in this direction. It also helps with any other inflammatory problem they might be dealing with.
Not marketing to doctors is a great step in the right direction, but it's not going to be enough. 
There are other options to pain medication for everything, lifestyle controls 70-98% of your health.

Article: www.cbsnews.com

February 10, 2018

Fruits and Vegetables

As you are filling your grocery cart with fruits and vegetables it is important to know how to store produce correctly so it lasts as long as possible, especially if you buy organic.
Avocados can be ripened quickly if put in a brown paper bag with a banana. Whereas if you want to slow the ripening process, put avocados in the fridge. 
To store bananas long term, peel, slice and store in the freezer in a plastic bag. They will keep for awhile in the freezer and they work great for smoothies.

February 5, 2018

Brain Glucose Levels and Alzheimer's

Many researchers are calling Alzheimer's type 3 diabetes.
The brains of Alzheimer patients were not able to utilize processed sugar leading to amyloid plaques aka Alzheimers disease. However, they were able to tolerate ketones for energy which can slow down progression of the disease. 
Ketones are created when carbohydrates are reduced below 50 grams (depends on person) a day and healthy fats are increased. 
Reduce processed carbohydrates and increase healthy fats.

January 3, 2018

The Truth Behind Red Meat

Another study on the American Journal of Clinical Nutrition showing red meat consumption has no impact on cardiovascular disease risk factors. (blood total cholesterol (TC), LDL cholesterol, HDL cholesterol, triglycerides, ratio of TC to HDL cholesterol (TC:HDL), and systolic and diastolic blood pressures)
"Conclusions: The results from this systematically searched meta-analysis of RCTs support the idea that the consumption of ≥0.5 servings of total red meat/d does not influence blood lipids and lipoproteins or blood pressures."
Typically when someone is eating red meat, which for most people is a hamburger, it's coming with lots of processed carbohydrates (The bun, the french fries, a sugary drink, appetizers), which research has well documented to be correlated to cardiovascular disease.
And this study isn't even taking into account the difference between grass fed animals and grain fed feed lot animals which are loaded with inflammatory fats, drugs and hormones. 

Full Article: https://academic.oup.com