January 28, 2013

Recipe: Crockpot Lemon Parsley Fish [paleo recipe]

As seen on NBC 25 News

Crockpot recipes are easy to make, leaving no excuse not to eat healthy! Enjoy this crockpot fish recipe:
  • 1 1/2 lbs fish fillet (I used cod)
  • 1/2 onion, chopped
  • 2 tbsp parsley
  • 4 tsp olive oil
  • Grated rind of 1 lemon
  • Grated rind of 1 orange
  • Dash of salt and pepper
Put fish in a buttered crockpot, place ingredients on top. Cook on low for 1 1/2 hours. 

Click here for healthy crockpot chicken recipes. 

January 24, 2013

Recipe: Berry Protein Veggie Shake

This recipe combines the benefits of a protein breakfast and the nutrients of a veggie shake.
Just blend and enjoy!

Protein Veggie Shake Recipe:
  • 1/2 cup (or more) organic spinach
  • 1 scoop unflavored whey protein powder
  • 1/2 cup unsweetened almond milk
  • 1/4 cup water  
  • 1 tbsp chia seeds
  • 1/2 banana
  • 1 cup of mixed frozen fruit (I usually do peaches, strawberries and blueberries)
This recipe is gluten-free and dairy-free

Other Kehres Health shake recipes:
Chocolate Banana Protein Shake 
Vanilla Coffee Protein Shake  

Pumpkin Spice Protein Shake 
Cherry Chocolate Protein Shake 
Veggie Shake
Peppermint Mocha Protein Shake

Whey protein powder is available in unflavored, vanilla and chocolate at Kehres Health & Chiropractic.  

January 22, 2013

Healthy Chicken Crockpot Recipes

Chicken Taco Salad - a healthy crockpot recipe
Dr. Kehres made on NBC 25
Eating healthy doesn't have to be sacrificed because of your busy schedule, it just takes a little planning. Crock pot meals are quick and easy, especially if you make up a couple of healthy dinners ahead of time. 

On Sundays, we buy enough ingredients to make a few meals, place in labeled plastic bags and store in the freezer. Then thaw, place in the crock pot in the morning and we have a healthy meal waiting when we get home from work.

Recipe: Chicken Taco Salad

  • 1 1/2 lbs uncooked boneless, skinless chicken breasts
  • 1 tbsp chili powder
  • 1 tsp cayenne red pepper
  • 1/2 tsp chipolte
  • 1/2 tsp paprika 
  • 1 tsp of salt
  • 1 jalapeno, seeded and sliced
  • 1 16 oz jar of salsa
  • 1 yellow onion, diced
Place all ingredients in a gallon-size freezer bag, including raw chicken, label with instructions and store in the freezer. 

When ready to eat, thaw in the refrigerator for 24 hours, then cook in a crock pot on LOW for 4 - 5 hours. 

Shred meat with a fork, serve on lettuce or spinach with guacamole, tomatoes, olive oil and some lime squeezed on top.

Recipe: Chicken Cacciatore

  • 1 lb uncooked boneless, skinless chicken breasts
  • 1 (26 oz) jar of chunky vegetable spaghetti sauce
  • 2 zucchinis, chopped
  • 1 green pepper, chopped
  • 1 sweet onion, chopped
Place all ingredients in a gallon-sized freezer bag, label with instructions and store in the freezer. 

When ready to eat, thaw in the refrigerator for 24 hours, then cook in a crock pot on LOW for 6 - 8 hours. 


This recipe is gluten-free, dairy-free and paleo.
Chicken can be stored in the freezer bags raw, any other meat should be cooked first.

January 21, 2013

Inspiration: TGIM!

TGIF? What about TGIM, TGIT, TGIW, TGIT and TGIS's?

Make everyday count. If you are only looking forward to Friday and Saturday you are missing out on 5 other days during the week and 260 days during the year.

Find ways to enjoy everyday during the week by setting goals and challenging yourself, don't sit around and wait for the weekend.

January 20, 2013

True Health: Cholesterol & Statins

We have all been told that eating too much cholesterol or having cholesterol levels that are too high is really bad for our health. So most physicians test your cholesterol levels and if they are "high" give you a statin.

LDL cholesterol also known as the "bad" cholesterol actually has many different forms. Subtype A and Subtype B are the two most researched. There is a HUGE difference between subtype A and subtype B. Subtype A is very healthy, subtype B is more damaging and inflammatory.

The basic blood work that your physician does ONLY tests your general LDL levels, it doesn't check your subtype levels at all. It gives you a reading on all your LDL types, which is totally worthless in determining someone’s cholesterol/health status.

It is impossible to know if you have healthy LDL or unhealthy LDL levels without testing subtypes. Prescribing a statin without knowing this doesn’t make sense.

January 8, 2013

NBC 25 - Working out with the Saginaw Athletic Club

They're Out to Pump You Up
by Joel Feick, NBC 25
With Ryan McGraw, owner of the Saginaw Athletic Club, and Joel Feick, Jason Adams and Brittany Shannon of NBC 25, www.minbcnews.com 

Two former athletes in Saginaw are really out to pump you up.

Dr. Dan Kehres is a chiropractor and former college running back. Ryan McGraw is a personal trainer and owner of the Saginaw Athletic Club. He's a former outfielder with Coastal Carolina. Ryan says he was a runner not a hitter!

Both say people need to get off the couch and move their rear end (and every other part) to gain maximum fitness.

Dr. Kehres asks if you're getting in a rut with your workout. "Have you ever noticed someone at the gym on the treadmill day after day but who doesn't seem to be getting in any better shape? They are probably stuck in a workout rut" says Dr. Kehres.

Different types of exercises and workouts cause your muscles to develop differently. For example, sprinters are typically very muscular as they are built for speed and power, whereas marathon runners are thin and lanky since their muscles are built for endurance.

We have been told over and over that to get in shape you need to exercise for an hour a day, but more isn't always the answer—especially if it is a repetitive exercise (unless you are training for a marathon).

Dr. Kehres and Ryan put our NBC 25 Today morning crew to the test. If you'd like to contact him: www.drkehres.com

For more information about the Saginaw Athletic Club visit www.saginawathleticclub.com or call (989) 401-5009.

January 1, 2013

Top 10 Kehres Health Articles of 2012

Happy New Year! Here is a look back at the top 10 most popular articles of 2012 from DrKehres.com. Thank you everyone for your support of our office, blog and Facebook page.

p.s. You can follow last year's New Month's Resolutions on DrKehres.com, but we have something else in the works for this year... stay tuned!