April 11, 2019

Sitting Is Killing Us

Weightlifting, Zumba, running, Peloton, walking...whatever you’re into, move every day!

April 5, 2019

The Truth About Grains

"What are the benefits of eating grains? I don’t know, you tell me. My old classmates would probably tell you that they’re nutrient dense and packed with fiber. To which I ask:
'Compared to what?'
Grains are actually nutrient defunct compared to meat, nuts & seeds, and vegetables.
Conventional wisdom says the fiber in whole grains keeps us regular, and this prevents colon cancer, right?
It also lower cholesterol, and this prevents heart disease, right?
Sorry to burst your bubble, but you’re at risk of heart disease and colon cancer because you’re fat and inflamed. And the reason you’re fat and inflamed is because you listened to the government that told you to eat less meat and saturated fat and start stuffing your gullet with 6-11 servings of whole grains.
Meanwhile, there’s no association between fiber intake and colon cancer. This was concluded in a study from 1999 in the New England Journal of Medicine based on data from 89,000 Nurses:[xi]
'Our data does not support the existence of an important protective effect of dietary fiber against colorectal cancer or adenoma.'
And it’s the same story with heart disease."
To read more about "the upside to grains", follow the link.

April 4, 2019

Good Fats and Bad Fats

Eating good kinds of fat is an important part of healthy eating. Healthy fats lower the risk of heart disease, decrease inflammation, help create healthy cell membranes, and stabilize hormone levels.
But sometimes just looking at labels, it’s hard to tell what is a “good fat” and what is a “bad fat."
Here’s a little cheat sheet:
Bad fats:
Vegetable oil
Hydrogenated oil
Sunflower oil
Cottonseed oil
Soybean oil
Corn oil
Canola Oil
Good fats:
Coconut oil
Olive oil
Grass Fed Butter
Wild caught fish
Grass fed meats
Raw tree nuts

March 29, 2019

Improve Memory Loss and Dementia With Meriva

Worried about memory loss or dementia?
People that supplemented with a bioavailable type of curcumin such as Meriva had a 28% improvement in memory and attention abilities, improvements in mood, and less amyloid and tau signals in the brain. These changes help to boost memory and reduce the risk of dementia compared to those taking a placebo.
This study used 90 mg, twice a day. Meriva, which is a curcumin phytosome, has also been shown to reduce inflammation, pain, and improve mood in many other clinical trials as well.
We carry Anabolic Labs Nutra-Disc at all our locations that contains Meriva and is one of the only quality products like it on the market.
You can read the study here: https://www.sciencedirect.com/science/article/

March 23, 2019

Eggs Will NOT Kill You

“Don’t worry about your eggs, keep enjoying them.⠀

A new study published in the medical journal JAMA says, ‘Eggs are bad,’ but are they really?⠀

It is important that we look at the specifics of the study. This particular study is an observational study; it does not prove cause and effect.⠀

This new study surveyed 30,000 people over a 17 year time period. Each person completed one questionnaire about what they’ve been eating.⠀

It is very difficult to conduct nutrition studies and food frequency questionnaires are fundamentally flawed because people tend not to report what they think is bad.⠀

If you think a food is bad, you’re likely to downplay having eaten it. People also tend to over report the food they think is good.⠀

Also, people don’t actually measure their portion sizes and often can't remember how much they ate.⠀

During the time this study was conducted, eggs were considered bad. We were told not to eat eggs; to avoid cholesterol. So people who were eating eggs were likely people who weren’t otherwise health conscious. Maybe they were smokers, didn’t eat well, didn’t care about their diet, or didn’t eat fruits and vegetables, which are things that could have also led to heart disease.⠀

It doesn’t mean the eggs caused the heart disease.⠀

There are 300mg of cholesterol in two eggs. You have 10,000mg in your blood normally. If you add 300mg, will it make a difference? Not really.⠀

When you eat cholesterol, it doesn’t have an impact on your lipid levels or your heart disease risk. A study done by UCLA found that 75% of patients hospitalized for a heart attack had normal cholesterol levels that would not indicate any risk for a cardiovascular event. ⠀

In fact, cholesterol is essential. It’s what we make vitamin D from and hormones like estrogen and testosterone. Cholesterol is part of our cell membranes and our brain.⠀

Whenever you look at a study, it is important to decipher whether it’s an experiment or just a correlation study? If it’s a correlation study, you have to take it with a grain of salt unless there’s a 100% increase risk.⠀

Make sure to look into the data whenever these types of studies come out and stay informed.”

-Dr. Mark Hyman

March 21, 2019

The Link Between Sugar and Cancer

Dr. Lewis Cantley hasn't eaten sugar in decades.

"I have a very simple rule," he says. "I eat fruit, but I don't eat anything that has sugar added to it. And I guarantee everybody would be better off if they ate zero sugar."

Follow our page to see the health and nutrition information we post every day, and read more about the link between sugar and cancer here: https://medicalxpress.com

March 19, 2019

Sugary Drinks and Cardiovascular Disease

Frequent consumption of sugary drinks such as sodas, sports drinks and juice is linked to an increased risk of premature death from cardiovascular disease.

Source: https://www.wnem.com/sugary-drinks

March 15, 2019

Things You Can Control In Life

Many things in life are out of your control, but many things aren't -- and that includes health aspects. It's never too late to start making your health a priority.

March 10, 2019

SVSU honors Dr. Dan Kehres, DC with Outstanding Entrepreneur Award

SVSU honors Dr. Dan Kehres, DC with Outstanding Entrepreneur Award

Saginaw Valley State University will honor businesses, entrepreneurs, faculty and alumni dedicated to enriching the business climate of Michigan’s Great Lakes Bay Region during SVSU's 6th annual Academia Awards Best in Business ceremony Friday, March 22, 2019.

Recipients of the business and alumni awards were chosen by an advisory board for the Scott L. Carmona College of Business & Management.

The Outstanding Entrepreneur Award will be presented to Dr. Dan Kehres, DC, owner and chiropractor at Kehres Health &Chiropractic. The award honors individuals whose successes include both supporting the local community and business growth throughout the region.

Since moving to the Great Lakes Bay area in 2010 and opening his first office in Saginaw, Dr. Kehres has since opened a total of five offices with additional locations in Bay City, Midland and Mt. Pleasant. He has also been the Team Chiropractor for SVSU Athletics since 2015, becoming the first time SVSU has added a chiropractor to their sports medicine staff.

In 2018, he opened Kade Wellness, a wellness-based distribution company that covers the state of Michiganwith a business partner.

With the mission of making Michigan a healthier place, Dr. Kehres has donated his time teaching hundreds of health classes at a variety of businesses, schools, community events and more. He has mentored many undergraduate students interested in chiropractic and is a preceptor site for graduate chiropractic students.

Passionate about helping people make their health a priority, Kehres Health & Chiropractic offers more than chiropractic – they also provide nutritional consults, free health classes, massage therapy and many other health resources.

It has always been my goal to make my community a healthier place, and this community has been very supportive whenever I open a new business,” said Dr. Kehres. “It is an honor to be recognized with this award.”

Dr. Kehres is a past recipient of a RUBY Award, the Community Champion Award from the Michigan Association of Chiropractors in 2016 and one of the first chiropractors as a member of the Saginaw County Medical Society.

March 8, 2019

High Protein Diets

High-protein diets have been found to improve sleep - people report a higher quality of sleep and waking up less throughout the night. The belief is that protein may optimize chemical transmitter balance in the brain (protein is brain food!) keeping up feeling energized during the day but restful during the night.

February 27, 2019

Caffeine Effects In Coffee

Everybody loves a good cup of coffee.
But while you probably know that too much caffeine is too much of a good thing, do you think about WHEN you drink your coffee as influencing your health?
Caffeine has a half-life of six hours which means that half the caffeine you ingested will be left six hours later.
If you go to bed at 10:30pm, this should put your last cup of coffee at 10:30am. Drinking coffee later than that increases the difficulty of falling asleep or degrading the quality of sleep if you do.

February 20, 2019

Balancing Fatty Acids

Omega-3, Omega-6, fatty acids, fish oil… what does all this mean?
Omega-3 and Omega-6 fatty acids need to have a balanced ratio in our body. Ideally, it is good to have a ratio of 4:1 or less of Omega-6 to Omega-3 acids, but recent studies show that 95% of foods consumed in the U.S. are processed, driving this ratio up to 20:1 or even 50:1 in some people.
The average American has 24 times too much inflammation and this is why NSAID's (Aspirin, Tylenol, Ibuprofen, etc.) are the #1 over the counter medications and the rate of chronic inflammatory diseases is at an all-time high.
Keeping a balanced ratio helps reduce inflammation, and inflammation can lead to a variety of conditions ranging from mild back pain to heart disease and cancer. Eat more green vegetables, grass-fed meats, cage-free farm fresh eggs, wild game, fresh fish, flaxseeds, chia and hemp seeds. Avoid processed foods that have high amounts of Omega-6’s including grain, flour, corn, seeds, seed oils, grain fed meat and eggs, and farmed fish.
In addition to healthy eating, supplementing your diet with high-quality fish oil is very beneficial, and using a quality supplement is important in order to avoid high levels of mercury.

February 18, 2019

Breakfast and Intermittent Fasting

"The most important meal of the day is breakfast"...except when you're using intermittent fasting as an eating strategy.
The most common protocol for IF is 16 hours of fasting followed by an 8-hour window of eating, and many people find that skipping breakfast is the easiest way to achieve this schedule.
Contrary to what you may think, many people report having more energy, a clearer head, and more motivation without having a morning meal.

February 15, 2019

Diet Drinks Are A Scam

Diet drinks are a scam. Artificial sweeteners aren’t metabolized properly in your body and can wreak havoc internally.
“Previous research has shown a link between diet beverages and stroke, dementia, Type 2 diabetes, obesity and metabolic syndrome, which can lead to heart disease and diabetes.”

February 13, 2019

Nutrition Labels On Vitamin Drinks

While enhancing food and drink with extra vitamins seems like it would be to your advantage, it often comes at a cost. For example, one of the biggest problems with a vitamin-enriched drink is that it typically contains a lot of sugar to improve the taste. The nutrition label of Vitamin Water by Glaceau, heavily advertised as a healthy beverage, shows that the drink contains 13 grams of sugar per serving, but there are 2.5 servings in each 20 oz. bottle. That means there are a whopping 32.5 grams, which is nearly seven teaspoons of sugar in each bottle of Vitamin Water—nearly as much as a 12 oz. can of soda.
The ingredients list is another clue that Vitamin Water is an unhealthy beverage. Listed from greatest to least amount, Vitamin Water’s first and second ingredients are water and crystalline fructose (sugar). There are more water and sugar in this beverage than any other ingredient—including vitamins.
When reading nutrition labels, basically anything that ends in the letters '–ose' is going to be a sugar, including fructose, sucrose and glucose. With the average American consuming between 160 and 200 lbs. of sugar a year, increased sugar consumption is currently a major health issue in the United States. In excess, sugar is poison to the body and creates unwanted stress that can lead to health problems ranging from depression to diabetes to obesity.
Is Vitamin Water just sugar water in a pretty package? In my opinion, yes. Save your money by drinking purified tap water, examining your diet and improving where you can, and using quality supplements when necessary.

February 10, 2019

Intermittent Fasting

Intermittent fasting is an eating pattern that cycles between eating and fasting -- NOT focusing on calorie counting. Research has shown it can increase rate of fat burn and benefit heart health.

Here is a sample schedule of what I typically follow for intermittent fasting.
(If you have any concerns check with your primary care physician. This is not recommended for
pregnant or breastfeeding women.)

February 6, 2019

Magnesium Deficiency

The number one nutrient deficiency I see is magnesium. Magnesium is one of the most prevalent elements in the human body and is involved in over 300 metabolic reactions. It's also the first thing to be depleted when someone is stressed out.
Signs you are deficient:
Muscle spasms
Poor sleep
The average person should be getting around 1000 mg of magnesium per day. If someone is eating pretty healthy they could easily get around 600 mg from their food, so it is suggested they supplement with 400 mg of magnesium on top of that. However, most people are not eating healthy so they can require more than 400 mg per day.
The more stressed out you are the more magnesium you should take.
The quality of the supplement makes all the difference. Cheap supplements will have fillers, less magnesium than is listed on the label and it will be less pure than higher quality products. You pay for what you get in the supplement industry.
I suggest a combination of magnesium from amino acids chelate, malate and citrate. We carry Anabolic Labs Clinical Magnesium that has this exact combination.
The only side effect of taking too much is loose stools, and if someone is depleted it's suggested that they take enough to hit this point and back it off slightly.

January 29, 2019

Sleep Is When Your Body Heals

Sleep is when your body heals. The less you sleep the more pain you will have.
“The results clearly show that even very subtle changes in nightly sleep — reductions that many of us think little of in terms of consequences — have a clear impact on your next-day pain burden,”
1. Sleep more in the winter
2. Create a routine and go to bed around the same time each night.
3. Take magnesium before bed
4. Keep your room below 70 degrees5. Block out as much light as possible.

January 20, 2019

Chronic Pain and Medication

Chronic pain now affects 116 million Americans, and our medical system's first line of defense is powerful pain medications. This is a problem for a variety of reasons, but here are a few reasons that it's a ridiculous route.
1) Pain pills don't do anything to fix the problem, they only cover it up. For example, why fill your car with oil when you can just disable the oil light on your dash?
2) Powerful pain killers take away the pain, but they can also cause serious addiction problems - the destruction of health, relationships, and death.
It is not always the doctor's fault either. Patients need to take responsibility for their own health. You need to be your own advocate.
If you keep going to your doctor for chronic pain but haven't tried to make a change in your lifestyle (nutrition, stretching, posture, chiropractic, massage, acupuncture), you're exposing yourself unnecessarily to the risk opiods bring.

January 19, 2019

False Food Labels

Food label alert: Don't fall for it!

"Organic, Turmeric, Probiotics, Natural" they

are all buzz words companies will use to try to get you to buy their products. "These must be healthy, they have turmeric and probiotics and those are healthy!"
Yes, these things can be healthy, but not when it's coming with a 23 gram (total carbs minus fiber) dose of sugar which is the same as what's in the same size serving of a sugary coke.
This product is also called "natural defense" making you think that it's going to boost your immune system, however research is very conclusive that consuming this this much sugar is actually going to instantly decrease your immune system and will far outweigh any of the benefits of the probiotics or turmeric. Get ready for a push of buzz words like these in unhealthy products to make them seem healthier.

Diet and Depression

Many people eat themselves into depression. Junk food and processed carbs increase inflammation inside the body and anytime normal metabolism is altered it makes you feel blah which can lead to depression:
"A pro-inflammatory diet including fast food, processed food, and refined sugar is associated with a 40% increased risk of depression according to a meta-analysis of 11 studies."
6 steps to reduce risk of depression:
1. Eat less processed carbohydrates
2. Eat more healthy protein
3. Normalize your vitamin D-3 levels
4. Sleep more during the winter
5. Move more sit less
6. Get adjusted

January 14, 2019

What Should I Eat?

Eat this.

There is and never will be a one size fits all diet, however the majority of people would do extremely well if they followed this image.

January 3, 2019

Intermittent Fasting 101

Intermittent Fasting 101:
Intermittent fasting is when someone is going longer periods of time than normal without eating food.
Not long ago this was something humans did on a regular basis, if you had an unsuccessful day hunting/fishing/gathering food then you didn't eat! This allows your body to burn up all the readily available sugar/carbohydrates in your system and then switch over to burning fat and protein for energy. Most people have more than enough fat on their body to not worry about burning the protein/muscle on their body for energy.
Every night when you go to bed your body is going to be switching over to ketosis for a short period of time before you eat again in the morning. After you eat breakfast your body is now using carbohydrates for energy again given you ate something that has carbohydrates.
When your body switches over to ketosis during a fast it will first start to burn the extra fat stores on your body. The fat you store on your body actually has a purpose! It's there for times when there is no food around, but in this day and age there will always be food around so we just keep on storing it as fat.
Research has shown intermittent fasting to be very valuable from a weight loss standpoint and even potentially in different types of cancer treatment when done properly. Extra sugar is stored as fat on the body, and many forms of cancer use sugar as their main source of food, so it just makes sense!
You don't want to stay in a fasted state long term though because your metabolism will drop and cause other long term problems. just doing it for a day here and there is the best way. Plus if you do it long term you won't have the energy to work, workout or be active.
The best way to do any sort of fasting would be to do it on days where you aren't exercising or as active as normal. Try eating less food on your inactive days and don't eat right when you wake up in the morning or right before bed. Keep your meals to the middle of the day so the length of time between meals is the longest. The day before and after a fast you would want to go back to eating like you normally would.

January 1, 2019

Sleep Is a Crucial Part of Your Health

One of the keys to achieving long-term healthy living is setting small, attainable goals.
January's resolution: Go to bed by 10:30 pm every night.
Sleep is a crucial part of your health. Without enough sleep your body cannot heal and recover. Following the proper sleep cycle, our bodies should be ready for bed around 10 p.m.
Throughout the day our bodies go through a variety of physical and mental stressors, and sleep is the time to rebuild and repair our muscles and brain. Between 10 p.m. and 2 a.m. our bodies do most of the muscle repair, and after 2 a.m. mental repair takes place.
If you go to bed at midnight, you will miss two hours of physical repair potentially causing you to wake up feeling tired and even sore, as your body didn’t get to finish repairs from the night before.
The more you can do to get back in sync with the sun’s cycle, the better sleep you will have and the more energized and restored you will feel the next day.

Sleep Tips to Improve Your Health

Sleep is a crucial part of your health. Without enough sleep your body cannot heal and recover. Following the proper sleep cycle, our bodies should be ready for bed around 10 p.m.

Throughout the day our bodies go through a variety of physical and mental stressors, and sleep is the time to rebuild and repair our muscles and brain. 

Between 10 p.m. and 2 a.m. our bodies do most of the muscle repair, and after 2 a.m. mental repair takes place. 

If you go to bed at midnight, you will miss two hours of physical repair potentially causing you to wake up feeling tired and even sore, as your body didn't get to finish repairs from the night before.

To get better sleep, try these tips:
  • Wear a sleep mask, I use this one from Amazon
  • Reduce light in the bedroom -- consider using black out shades, cover lights from alarm clocks, don't use night lights.
  • Turn the thermostat down to 70 degrees or lower
  • Shut down your computer and TV one hour before bed, use the f.lux computer software to reduce blue light for better sleep or wear blue light blocking glasses.
  • Turn your phone to airplane or sleep mode at night to reduce disturbances -- even better, charge someplace other than your bedroom at night!
  • Caffeine has a 6 hour half life, meaning that it takes 12 hours to completely get out of your system. If you want to go to bed at 10:30 pm, your last cup of coffee or other caffeine source should be at 10:30 am.
  • Try a bedtime meditation to help wind down -- the app Headspace (40% off right now, and only $9.99 per year for students) has a lot of great options, or write down your to do list for the next day to help relax at night. 
The more you can do to get back in sync with the sun's cycle, the better sleep you will have and the more energized and restored you will feel the next day.