August 30, 2019

Medication Covers Up Sickness

Medications don't make us healthier humans, 
they treat problems and help people cope with symptoms.
Yes, there is definitely a time and place for certain medications. However, exercise, nutrition, stress management and avoiding destructive habits - that's where health begins.

August 29, 2019

Stop The "Just Pop a Pill" Mindset

We must break the "just pop a pill" mindset.
Opioids are legally made and and legally prescribed but they are tearing people's lives apart. We see people with opioid addictions on a regular basis.
It only takes two rounds of taking opioids to get severely addicted, and the devastation these drugs can bring quickly snowballs downhill from there.
If you know someone who is heading towards an addiction or is already addicted, you have to take massive action to get them to change. Sometimes rehab is the only option.
Steps towards prevention is the best option, and reducing pain can be done naturally through:
1. Anti-inflammatory diet
2. Anti-inflammatory supplements
3. Anti-inflammatory spices/herbs
4. Proper joint mobility
5. Proper muscle flexibility
6. Positive mindset

August 27, 2019

Pain Leads to Worse Things

Have low back pain?
Believe it or not, that pain can create trouble for more than just your back.
Connected to your spine are nerves, and those nerves go to your internal organs. Back pain creates inflammation, and that inflammation can affect the nerves traveling to your organs, creating, for example, issues in the stomach and the processing of food.

August 21, 2019

Eat Greens, Every Day

Eat greens, every day.
A study published in the Dec. 20, 2017 issue of Neurology, by researchers at Rush University Medical Center in Chicago found some impressive results correlated less cognitive decline with eating more green, leafy vegetables.
People who ate one serving of leafy green vegetables daily performed substantially better on cognitive tests so much so that it would put them at an equivalent of 11 years younger than others their same age who were not eating greens on a regular basis.

August 18, 2019

The Impact of Financial Stress on Your Health

Stop over spending, your health will thank you.
Chronic financial stress is one of the biggest forms of stress that leads to health problems down the road. And it’s generally self-inflicted stress just so someone can pretend like they make more money than they do.
Why drive a car or buy a house that’s more than you can afford when it makes you be on a very tight and stressful budget for the rest of your life? Is this lifetime of stress really worth it?
No, it’s really not.
1. Sell your house and buy a smaller cheaper one well within your budget
2. Sell your car and buy a cheaper used one
3. Stop shopping daily on Amazon for things you don’t really need

The Importance of a Good Diet

You can drive a car fast or slow and eventually it will need a tune-up.

But fill the tank with junk, sawdust, and dirt and you won't make it out of the parking lot.
Exercise is VERY important to a healthy life, but the food we ingest makes an immense and immediate change to how our bodies function.

August 17, 2019

Get Moving!

One of the aims of chiropractic care is to get people moving better.
But why is that important for people who aren't professional athletes?
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.

August 16, 2019

Healthy Doesn't Have to be Hard

You can try to choke down raw kale or you can find a recipe that makes it taste delicious.
Healthy doesn't have to be hard.

August 14, 2019

Releasing Stress Hormones

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 when someone got stressed out they would either fight the other person or animal or run away. In our world that seems silly, but stress at work, home, or that we place on ourselves all trigger this reflex, releasing stress hormones.
If those stress hormones aren't dealt with by a massive use of energy, they build up and cause damage.
Looking to release these hormones? Don't fight...exercise!

August 13, 2019

Exercise Reduces Risk of Disease

Improving your fitness reduces the risk of dementia and Alzheimer disease.
Exercise improves white matter in the brain which is highly correlated with 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!
-run up stairs at your house instead of walking
-take a fast lap around the grocery store before shopping
-Make physical work park of your regular routine: Home improvement projects, gardening, carrying wood or anything that makes you use your muscles.

August 12, 2019

Avocado, The Good Fat

An avocado (or two) a day keeps the doctor away!
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 beautiful, healthy, oh-so-tasty fat.

August 11, 2019

The Truth About ADHD

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 physically active 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.
Read the full article here:

August 9, 2019

The Importance of Vitamin D

As different parts of the country get varying amounts of sunlight throughout the year and everyone's skin pigment is different, the best rule of thumb is to go outside and get some sun (without suntan lotion, as it prevents 95% of Vitamin D production) until your skin turns light pink -- not red. In sunny Florida, this may be only ten minutes, but in Michigan in the winter it could be 45 minutes.
Don't get a chance to get outside? Supplement with Vitamin D.
Most people need between 2,000 IU to 10,000 IU of Vitamin D a day to achieve beneficial levels. However, the average American only gets approximately 300 IU a day from their diet -- which is why deficiency and disease linked to low Vitamin D levels is so prevalent.
When a plant is sick, the first thing we do is water it and move it into the sun. These should be the first steps humans take as well to prevent sickness and promote wellness.

Good Sources of Fiber

Do you know how much fiber you're ingesting each day?
For many of us, it's "not enough."
Research has shown it's massively important for good health and most people need between 40-50 grams of fiber per day.
"Out of all the variables that we looked at, fiber intake -- which is a type of carbohydrate that the body can't digest -- had the strongest influence," a study in The Journals of Gerontology, Series A: Biological Sciences and Medical Sciences said. "Essentially, we found that those who had the highest intake of fiber or total fiber actually had an almost 80 percent greater likelihood of living a long and healthy life over a 10-year follow-up. That is, they were less likely to suffer from hypertension, diabetes, dementia, depression, and functional disability."
Avocados, broccoli, berries, nuts and flax are all great sources of fiber!

August 8, 2019

The Staggering Costs of Diabetes

Pay the farmer now or pay the doctor later.
I’d rather pay the farmer now! How about you?

August 7, 2019

Soak Up The Sun

The average North American spends 90% of their time indoors, leaving very little time to get one of our body's most crucial nutrients - Vitamin D3 - from the sun.
Our stomach growls when we need more food, we become thirsty when we need more water, we know very quickly when we need more air... but what alerts us when we need more sunlight?
It is estimated that 85% of the American public and 95% of senior citizens are Vitamin D deficient, and this deficiency has been linked to almost every health condition known -- from heart disease to cancer to multiple sclerosis.
Optimizing your Vitamin D levels is one of the most powerful things you can do naturally to protect your health and boost your immune system.
August's New Month Resolution is to "Soak Up the Sun" and focus on getting Vitamin D from the sun, a natural and free source, as much as possible.

Pets and Dust Boost Mental Health

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 research published in the Proceedings of the National Academy of Sciences (PNAS).
If you are not exposed to these types of organisms, your immune system can't develop a balance between inflammatory and anti-inflammatory forces. This leads to chronic, low-grade inflammation and exaggerated immune reactivity that makes you vulnerable to allergy, autoimmune disease and, we propose, psychiatric disorders.
You can read the full article here:

August 4, 2019

Nutrition Is The Key To Weight Loss

Exercise is healthy.
But it's not the key to weight loss...nutrition is.
Physical activity reduces the risk of developing cardiovascular disease, type 2 diabetes, dementia and some cancers, but increasing your physical activity doesn't guarantee you'll lose weight.
The problem is that the more calories you burn during exercise the more calories you are going to crave afterwards. If you aren't eating healthy foods, you are going to magnify the problem with just eating more unhealthy foods. Depending on the kind of exercise you're performing or if you're brand new to exercise, muscle mass can increase while body fat decreases, improving body composition but not decreasing the number on the scale.
Over and over we see people lose weight the easiest by putting their focus 100% on nutrition and not exercise. In fact, many people who see the best weight loss results are only doing low intensity walking, riding a bike, or other similar low-intensity exercise on a regular basis.
Learn how to eat healthy first and THEN implement an exercise routine! Your body will thank you.

August 2, 2019

Chiropractic Care Over Prescription Drugs

Chiropractic care helps people lead a life without pain, but it helps them lead a life free from the potentially devastating side-effects of prescription painkillers.
Side effects and addiction to pain killers have never been more prevalent that right now. They are easy to get prescribed and are massively addictive, while chiropractic adjustments have been shown over and over to be one of the most beneficial treatments for many types of pain. Adjustments allow the body to heal itself, avoiding the complications that prescriptions can bring.
If prescription painkiller use is required to manage pain, this study published in the Journal of Manipulative and Physiological Therapeutics concluded that even when people were taking pain medications their side effects were greatly reduced when going to a chiropractor.
Please have anyone dealing with chronic pain to consider chiropractic before taking pain medications. Addiction and side effects associated with pain medications ruin lives and kill many people on a daily basis.

August 1, 2019

Roundup Chemical In Your Cereal

Many genetically modified crops (GMO's) are created to be resistant to glyphosate. When glyphosate-containing Roundup is sprayed over the fields, it would kill basically everything in the field except for the crops.
At the surface, this seems like a good solution for farmers to control weeds, but it's a chemical disaster happening to our health because humans are not resistant to glyphosate.
"Out of 61 food samples tested, 48 had some glyphosate in them. The most heavily contaminated were made with conventionally grown -- as opposed to organically grown -- oats."

July 29, 2019

Ultra-Processed Packaged Food

"More so than any other Western country, Americans are being bombarded with food products that are high in sugar, saturated fat, salt, and calories. More specifically, after analyzing over 200,000 U.S. packaged food products including bread, snacks, salad dressings, sugary sweets, and sugary drinks researchers found that a whopping 71% were classified as ultra-processed. Furthermore, 86% of the packaged foods sold by the 25 top manufacturers were found to be ultra-processed.
For reference, the term “ultra-processed” was defined as foods that “are industrial formulations made entirely or mostly from substances extracted from foods (oils, fats, sugar, starch and proteins).” These foods are usually created in laboratories and derived from hydrogenated fats and modified starch."

Kehres Health Tip Of The Day

Prevention is up to YOU.

July 27, 2019

Kehres Health Tip Of The Day

We often think in terms of BIG change - losing twenty pounds, 
running a marathon, eliminating all added sugar in our diet.
But what can you do, right now, to be just a little bit healthier? That's where it starts.

July 24, 2019

Recipe: Strawberry Cauliflower Shake

Strawberry Cauliflower shake
Made with cauliflower rice, this was really easy to throw together as we always keep these items in our freezer. (Have you ever frozen lettuce? It works great for shakes!)
RECIPE: (this makes about 2 large shakes)
1 cup spring mix lettuce
1/2 frozen banana
1/2 cup frozen cauliflower rice 
1 c frozen strawberries
Add almond milk or water and blend!

July 13, 2019

Recipe: Healthy Popsicles

A fun way for kids to get the benefit of veggie shakes... make popsicles!
Popsicles are typically just flavored syrup with food dye. Making your own is very easy and you can load them with real foods loaded with nutrients. Our girls absolutely love these homemade popsicles!

- Organic Greens
- Frozen Mango
- Banana
- Almond Milk
- Water
Mix in blender and freeze in popsicle molds!

July 9, 2019

Recipe: Peppermint Mocha Protein Shake

Unhealthy drinks can really add up, especially if you're someone who likes your coffee any way but black. 

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!

July 8, 2019

Most Breakfasts Today Should Be Called Dessert

“One of the biggest mistakes I see is eating dessert for breakfast. They might not even know it, but a bowl of Frosted Flakes has about 15 grams of sugar.
We shouldn’t be having sugar for breakfast, lunch and dinner.
Sugar in all its forms is the root cause of our obesity epidemic and most of the chronic disease sucking the life out of our citizens and our economy — and, increasingly, the rest of the world. You name it, it’s caused by sugar: heart disease, cancer, dementia, type 2 diabetes, depression and even acne, infertility and impotence.
There are so many different kinds of sugars – honey, maple syrup, agave, cane sugar, etc. And while there are some small differences among these sugars, for the most part, sugar is sugar is sugar. It can all wreak havoc on your health.
Now, as far as this question is concerned, it’s important to take a look at the whole diet instead of just focusing on one ingredient in your coffee.
Are you consuming sugar throughout the day? What about hidden forms of sugar?
The truth is: food manufacturers put sugar into everything from ketchup to bread and all food products in between.
If you’re eating a whole-food, low-sugar diet, a little bit of honey in your morning coffee or tea might not be a problem, but if your diet has a little more sugar than you’d like, it might be time to detox completely from sugar.”

June 15, 2019

Internal Health

Nutrition should not be focused solely on weight loss. Also, just because someone looks good externally doesn't mean they are healthy internally.
If you are working with a health professional who doesn't understand this and the mechanisms of how nutrition correlates with inflammation and internal health it's time to move on.
Nutrition should be focused on getting you healthy internally and reducing inflammation as that's how you truly get healthy. If you create a healthy internal environment then weight loss will be a welcome side effect.
Most people don't mind carrying around an extra 20-30 lbs on a regular basis, but if they get cancer, heart disease, type 2 diabetes or rheumatoid arthritis for example their world is going to instantly change. We need to stop focusing on external weight and start focusing on internal health because that's where all health problems start.
A few factors to consider outside of weight:
1. How's your energy?
2. Do you have major energy swings after meals?
3. Do you get out of breath easily?
4. Are you flexible, can you get up off the ground quickly?
5. How's your sleep, do you get at least 6 hours per night?
6. What are your hsCRP levels?
7. What are your HbA1c levels?
8. What are your fasting glucose levels?
9. What are your fasting triglyceride levels?
10. What are your Vitamin D-3 levels?

Buying Local Honey

Eating local food is great for the community and the environment but also for your health. Many people suffer from seasonal allergies (also known as hay fever or allergic rhinitis) especially in the spring when trees and plants start to release pollen and mold spores into the air.
When these tiny particles come into contact with your immune system it creates an allergic reaction inside most people's body leading to the sneezing, runny noses, sinus congestion and other allergy symptoms.
When bees fly from plant to plant collecting nectar to make honey they also collect pollen and mold spores on them. While making honey, small amounts of these particles are in the honey. Eating honey that contains these small particles can mildly stimulate your immune system preparing it for other pollen or mold particles that you might come into contact with in the air. If you do have an allergic reaction, this can help to reduce or eliminate the symptoms you are having.
For honey with health benefits, buy honey that is made as close to where you live so that the bees are in contact with the same plants you are in contact with.
Where do you purchase locally produced honey?

June 13, 2019

Firmicutes and Weight Gain

Firmicutes and Weight Gain:
Firmicutes are a type of bacteria found in the human colon that are very efficient at extracting extra calories from any food causing more calories to be absorbed in the body leading to extra body fat stores and weight gain.
They must be in balance with another type of bacteria called bacteroidetes. These two types of bacteria make up 90% of the bacteria in the colon and have to be in the right ratio for proper digestion. When the ratio shifts andfirmicutes outnumber the bacteroidetes weight gain starts.
Processed carbohydrates feed firmicutes causing their population to explode in the colon leading to major imbalances and weight gain.
1. Reduce processed carbohydrates to under 100 grams per day, 50-70 grams is ideal.
2. Load up on lots of vegetables and berries
3. Increase healthy protein and fats
4. Intermittent fast and only eat your meals between 11 AM and 7 PM

June 9, 2019

Food Journaling

Start a food journal:
(Share one thing you have noticed about your sensitivities below for others to see.)
There is not a single food on earth that is healthy for everyone because we all have different metabolisms, food allergies, sensitivities and digestive tracts.
Keeping a close eye on how you feel day to day can really help you clean up your nutrition protocol and get you feeling, sleeping and thinking at your best all the time instead of sporadically.
For example this is just a list of a few things I have personally noticed:
1. Too many raw nuts irritate my stomach
2. Eating apples plain makes me extremely hungry an hour later
3. Too many grains of any sort causes bloating and swelling for 12-24 hours. 4. All forms of beans irritate my stomach and cause bloating
5. White potatoes make my hands itchy and also make me feel bloated
6. Hot coffee just makes me go to the bathroom every hour and makes me lose focus
7. Too much cauliflower irritates my thyroid
8. Drinking the recommended 8+ glasses of water per day just causes it to sit in my stomach causing me to feel out of it and uncomfortable.
9. Too much raw spinach causes my kidneys to ache
10. If I take 400 mg of magnesium before bed I don't wake up at 3 AM
11. If I eat mostly meat, vegetables and berries along with intermittent fasting 3-5 days per week I feel extremely good physically and mentally.

How you do it:
1. Start seeing how you look (bloated or not), feel (mentally and physically) l and preform (how's your energy or if you are an athlete how was your workout?) on a daily basis, if anything is different day to day look at what you have been eating. Especially look at days where you feel really good and really bad.
2. The next time you eat the suspect food see what happens.
3. Start to remove things that don't sit well with you and customize your diet by the things you tolerate the best.
Remember, just because your family and friends does well with a certain food doesn't mean you will.

June 6, 2019

Waist to Hip Ratio and Overall Health

Measure yourself, and don't lie to yourself.
Waist to hip ratio is one of the easiest tests to see how your overall health is.
If you have a poor waist to hip ratio, it means your body is in an inflammatory state increasing pain and swelling internally but also that you are on your way to having high blood glucose, type 2 diabetes, high triglycerides, low HDL cholesterol, metabolic syndrome and heart disease just to name a few.
Usually the goal waist circumference for men is around 33" and 28" for women depending on your frame.
If you aren't in the proper ratio: 
1. Increase healthy protein 
2. Decrease net carbs to under 100 grams/day 
Net carbs = total carbs - fiber
3. Intermittent fast and only eat from 11-7 PM 3-7 days per week
4. Sleep more
5. Take magnesium to increase frequency of bowel movements

June 5, 2019

Nutra Disc for Joint Pain

Joint pain?
This study reviewed the effectiveness of ibuprofen and bioavailable curcumin, Meriva in the treatment of knee osteoarthritis pain.
Meriva is the most effective curcumin on the market because it is combined with a plant complex that makes it more bioavailable and better absorbed. Ibuprofen inhibits the synthesis of prostaglandins by blocking the COX enzyme which can stop pain and swelling - but not without side-effects. It can also stop normal functions of the blood, heart and gut.
Meriva is just one of the ingredients in Nutra Disc that makes it our go-to supplement for inflammation driven pain issues.
We carry Nutra Disc supplements at all of our Kehres Health & Chiropractic offices.


June 4, 2019

Trying Intermittent Fasting

Try intermittent fasting, even if it’s just 2-3 days per week.
Your stomach and digestive tract focuses on digestion when you eat and healing when it’s empty.
If you constantly have food in your stomach it’s only focusing on digestion and not healing.
1. I will usually drink a large iced coffee in the AM with unsweetened almond milk. It keeps me full until 11 AM.
2. Do it on days you are busy so you don’t think about eating. Get up and go to work.
3. If you are having a hard time not eating, consider using a fiber powder mixed with water to help make you feel full during the fast.
4. If you find it starts to cause constipation increase magnesium until you go more frequently. Any changes in metabolism can cause constipation.
It’s not suggested if you have very unstable blood sugar levels. You need to work with your primary doctor if that’s the case.

June 2, 2019

Financial Stress

Self Inflicted Financial Stress: Stop pretending to be someone you aren't and start saving money!
Mental stress has a massive impact on overall health and poor managed finances is one of the biggest causes of mental stress. We see this in our offices on a daily basis and it takes a huge toll on someones health.
In almost every one of these financially stressful cases it comes down to the fact that people value appearance over long term financial stability.
Some of the culprits are:
1. Buying a house that's at the top end of your budget
2. Driving a car that's more than you can afford
3. Paying for cable and all the extra channels
4. Eating out frequently
5. Shopping daily on Amazon
6. Expensive Vacations
You can easily save money by stopping these things immediately, and it's really not that hard to do. Sell your house and buy a cheaper one, buy a cheaper used car, etc.
"Northwestern Mutual found that Americans with retirement savings have an average of $84,821 saved"
If you were to only cut out $200 of your spending per month (Some cable packages are almost this much alone) which is very possible for most people and invested it instead over 30 years, you could easily have at least $250,000 which is much better than the average $84,000 and a great start towards reduced financial stress! Many people could do way more if they really wanted to.
You can make a huge impact on your overall health by managing your finances properly. Stop buying ridiculous stuff and trying to impress the people around you when it's more than you can afford!

May 28, 2019

The Dirty Dozen and Clean Fifteen Produce

                                      Save this image to your phone to reference while shopping. 

Every year the Environmental Working Groupreleases a list of produce with the most (Dirty Dozen) and least (Clean Fifteen) pesticides. It can help you prioritize what fruits and vegetables to buy organic, as nearly 70% of the produce sold in the U.S. comes with pesticide residues, according to EWG. Strawberries topped the list, so be sure to prioritize buying organic. 

Or better yet -- shop at your local farmer's market and talk to the farmers directly about how they grow their fruits and vegetables. 

(This list is sorted alphabetically for quick reference, not in order of greatest pesticide residue.)

Mental Health = Physical Health.

                                          Mental Health = Physical Health.


May 21, 2019

Low Dose Daily Aspirin: Increased Risk of Stroke

Low Dose Daily Aspirin: Increased Risk of Stroke
"Use of low-dose aspirin was associated with an overall increased risk of intracranial hemorrhage, and heightened risk of intracerebral hemorrhage"
How many times in the past have we seen a drug marketed for a certain benefit only to find out years later that it really wasn't true. Aspirin has been marketed heavily to doctors and patients as a preventative drug. "An aspirin a day is good for heart health!"
I have and will always have a hard time trusting someone who says a perfectly healthy person should take a medication as stay healthy. Healthy food, supplements or other natural products I can get on board with but a medication to STAY healthy? Medications work by altering biochemical pathways, which means they will always have side effects. Yes, there is a time and place for certain medications, but that time and place is WAY to often and not to maintain health in someone who is already healthy!
"Pooling the results from the random-effects model showed that low-dose aspirin, compared with control, was associated with an increased risk of any intracranial bleeding (8 trials; relative risk, 1.37; 95% CI, 1.13-1.66; 2 additional intracranial hemorrhages in 1000 people), with potentially the greatest relative risk increase for subdural or extradural hemorrhage (4 trials; relative risk, 1.53; 95% CI, 1.08-2.18) and less for intracerebral hemorrhage and subarachnoid hemorrhage."

Good Stress and Bad Stress

Most people know that having too much stress in their lives isn’t healthy but having too little is also very unhealthy especially as people age. 

Using your brain to make tough decisions on a regular basis is critical for long term mental heath and using your muscles on a daily basis is also critical for long term physical health. 

The healthiest clients I have in their 80’s and 90’s have purpose every day they wake up. They worked later in life, had a regular role in taking care of grandkids, have a huge passion for physical things like gardening or do a lot or volunteering on a regular basis.