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.

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. 

Recipe:

• 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 

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 theyummylife.com]

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

New Month's Health Resolution: December

December health resolution: Eat Real Food

 

Eat 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
July - Shake it up!
August - Soak up the sun
September - Eat breakfast like a king
October - Perfect your posture
November - Be Gratefully Aligned

Happy Thanksgiving from Kehres Health!

Happy Thanksgiving!

I'm grateful for all the people in my life. My wife, my family, my in-laws, my clients, all the people who come to our classes, read our newsletter, and all the people who comment on the Kehres Health Facebook page!

Inspiration: As we express our gratitude...

 

Join Kehres Health in writing down one thing you are grateful for every day this month. Be gratefully aligned!

I created a Facebook album, you can make your own album, write down a list or tag posts on Instagram or Twitter with #gratefullyaligned.

Read more inspiration here.  

Inspiration: Gratitude

Join Kehres Health in writing down one thing you are grateful for every day this month. Be gratefully aligned!

I created a Facebook album, you can make your own album, write down a list or tag posts on Instagram or Twitter with #gratefullyaligned.

Read more inspiration here. 

New Month's Health Resolution: November

November health resolution: Gratefully Aligned, write down one thing you are grateful for every day. 

Researchers found that people who have a positive attitude during stressful events are 22% less likely to have a heart attack than those who have negative attitudes.

It can be difficult to improve your mood or change from a pessimist to an optimist overnight, but it is something you can practice. For example, if you want to run a marathon, you train consistently by running a little bit every day. You don't become a marathon runner overnight.

You can also train to improve your mental health, which is this month's resolution. Practice optimism by focusing on the positive instead of dwelling on the things that are going wrong in life; writing down what you are grateful for every day is one way to do this.

Keep a list on your fridge for you and your family to write what you are grateful for, write in a journal by your bed, post it on Facebook or Twitter or make a list on a chalkboard.

Improve your health by focusing on the good in your life every day to keep you gratefully aligned. 

We have bracelets imprinted with Gratefully Aligned available at Kehres Health, stop by and pick one up!  

New Month's Health Resolution: October

October's resolution: Perfect your posture 

Posture dictates your health

Think of a healthy, older person that you know. Now picture  an unhealthy, older person. What are the main differences between them? 

An unhealthy person is slouched forward, with their back hunched over. A healthy person is up right, standing tall, full of energy when they walk into a room. 

As a chiropractor, I have seen how important proper posture is -- posture dictates your health. The sooner you start to improve your posture, the healthier you will be. 

Improving your posture can be done through awareness, simple exercises and chiropractic. This month we will be sharing tips on how to improve your posture, and improve your health. 

Proper posture can help relieve back pain, but it can also improve your breathing (the more oxygen you take in, the more energy you will have), prevent headaches, help with digestive issues and more. 

Watch the video of the Bruegger's Stretch below to see an exercise you can do, even while at work, to improve your posture.

Recipe: Pumpkin Protein Shake

Great as a healthy, protein breakfast or the perfect snack for a fall day, try this Pumpkin Spice Protein Shake!

Recipe:

• 1/3 cup pumpkin puree
• 1 scoop vanilla whey protein powder*
• 1/3 cup almond milk
• 1/2 banana
• 1/3 cup ice
• 1 tsp cinnamon
• 1/4 tsp nutmeg
• 1/2 tsp vanilla
• 1 tbsp local honey

Mix in a blender and enjoy!

If you are a fan of Starbuck's Pumpkin Spice Latte, try adding 1 scoop of instant coffee grounds and increasing the amount of almond milk (or coconut milk) to this recipe to make a pumpkin spice protein latte.

This recipe is dairy-free and gluten-free.  

*Whey protein powder is available at Kehres Health in Saginaw 

More protein shake recipes:
Vanilla Coffee Protein Shake
Cherry Chocolate Protein Shake
Chocolate Banana Protein Shake

NBC 25: Want to lose weight? Eat eggs.

By Joel Feick, NBC 25

A Saginaw chiropractor and wellness expert loves eggs and feels you should, too. Check with your doctor if you want to change your diet. But Dr. Dan Kehres says adding eggs to your daily meals is a low-cost way to add protein. Dr. Kehres says it's true, breakfast IS the most important meal of the day.

Dr. Kehres says a recent study found that people who ate two eggs for breakfast reduced their waist circumference by 83% more than people who didn't have protein for breakfast (Pennington Biomedical Research Center). 

He prefers cage free eggs if you can find them at the grocery stores.

The recipe for Mini Egg Muffins is at drkehres.com. 

The Mini Egg Muffins can be stored in the refrigerator and enjoyed throughout the week!

This recipe is dairy-free and gluten-free. 

Watch previous NBC 25 segments:
Homemade Coconut Oil Lotion
Eat Breakfast Like a King
Avoid Sugary Breakfast Foods for Kids

Recipe: Mini Egg Muffins [paleo]

It is true, breakfast IS the most important meal of the day.

A recent study found that people who ate two eggs for breakfast reduced their waist circumference by 83% more than people who didn't have protein for breakfast (Pennington Biomedical Research Center).

Many people are short on time in the morning, so here is a recipe that can be made ahead of time and ate throughout the week. 

Great for kids and adults, Mini Egg Muffins can be made a variety of ways depending on your preferences.

Mini Egg Muffin recipe

Makes 24 mini-muffins 

• 6 eggs (eat the egg yolk too!)
• 1 green pepper (or any type of bell pepper)
• 1/2 cup of mushrooms 
• 1/2 tablespoon of basil
• A dash of sea salt and pepper

Preheat the oven to 375 degrees, coat the muffin tin with coconut oil.

Chop the veggies and lightly sauté for a few minutes. 

Mix the eggs together. 

Put a scoop of veggies in each, then pour eggs on top to fill each slot.

Bake for 12 minutes or until the egg muffins set. 

The Mini Egg Muffins can be stored in the refrigerator and enjoyed throughout the week!

This paleo recipe is dairy-free and gluten-free. 

Recipe: Cherry Chocolate Protein Shake

Eating protein for breakfast can help you lose weight, boost your metabolism and help you have more energy. Try this Cherry Chocolate Protein Shake. Easy to make and filled with 18 grams of protein, it is great for both kids and adults!

Cherry Chocolate Protein Shake recipe:

• 2/3 cup frozen cherries
• 1 scoop of chocolate whey protein powder
• 1/2 banana
• 1/4 cup coconut milk or almond milk 
• A few ice cubes

*coconut milk and whey protein powder are available at Kehres Health & Chiropractic in Saginaw.

This paleo recipe is gluten-free and dairy-free. 

Try other protein shake recipes:
Chocolate Banana Protein Shake 
Vanilla Coffee Protein Shake

Recipe: Vanilla Coffee Protein Shake

This month we're focusing on eating a healthy breakfast. Protein shakes are an easy and fast way to make a filling and satisfying breakfast to go.

While I don't drink coffee, I don't have a problem with people drinking it in moderation, as long as you don't depend on it. 

My wife, Jen, drinks coffee and this protein shake is one of her favorite breakfast meals.

Here is the recipe:

• 1/3 cup of canned coconut milk*   
• 1 scoop of vanilla whey protein powder*
• 1 serving of instant coffee grounds (organic instant coffee can be found online) 
• 1 tsp. of vanilla
• 1/3 cup ice

Make in a blender, take on the go and enjoy a breakfast full of protein, healthy fat and a bit of caffeine.  

Read more about eating breakfast like a king at drkehres.com. See more recipes here.

*coconut milk and whey protein powder are available at Kehres Health & Chiropractic in Saginaw.
 

Chocolate Banana Protein Shake Recipe

As shown on the NBC 25 morning show, this shake is a great way to start your day! 

A healthy breakfast, it has 18 grams of protein, no artificial sweeteners and tastes like dessert. 

Make for kids before school, or blend and drink on your way to work!

Recipe:

• 1 tablespoon almond butter
• 1 banana
• 1 scoop chocolate whey protein powder
• 1 cup ice
• 3/4 cup water, almond milk or coconut milk

Blend and enjoy!

Read more about our September health resolution of eating breakfast like a king!

See more Kehres Health recipes here, visit our Facebook page for daily updates and health tips. 

New Month's Health Resolution: September

Eat breakfast like a king

 
"Eat breakfast like a king, lunch like a prince and dinner like a pauper," nutritionist Adelle Davis said.

The most important meal of the day, breakfast, has been shown to help with everything from improved concentration to weight loss. 

Eating a healthy breakfast is key. A recent study found that people who ate two eggs for breakfast reduced their waist circumference by 83% more than people who didn't have protein for breakfast (Pennington Biomedical Research Center).

Breakfast has turned into a marketing competition to see which company can make the brightest colored and sweetest tasting cereal. Cereals are typically loaded with sugar, and the sad part is that these are specifically marketed to kids. 

Waking your kids up and giving them a sugary breakfast and then sending them off to school is setting them up for disaster. Not only will kids behave better with less sugary cereal for breakfast, but they will be able to focus and perform better in school.

Most people are used to eating cereal for breakfast, so it is hard for them to imagine eating anything else. Breakfast is just another meal in the day and for years people ate breakfast the same as they would have lunch or dinner. Beef, chicken, eggs, fish, whey protein powder, turkey, venison or any other protein source you can get your hands on is a great way to start your breakfast.

Skipping breakfast can not only trigger overeating later in the day but can also cause a drop in metabolism, says Dr. Wayne Callaway.

This month, make it a priority to have a healthy protein for breakfast. Eggs are an easy place to start as they can be made in many different ways. Whey protein powder is also an easy and quick way to start your day, this recipe for a Chocolate Banana Protein Shake is a favorite with both kids and adults.

Click here to read other monthly health resolutions.