Eat Local Michigan t-shirts!

Eat Local Michigan t-shirts are available at Kehres Health & Chiropractic! Or contact us to order one at 989-607-4322 or DrHarpham@kehreshealth.com. 

All proceeds are donated to the Michigan Farmers' Market Association. 

Dr. Kehres, Jeff Janis (Kehres Health intern), Dr. Fritz and Dr. Harpham

Eat Local Michigan

My wife and I have been working on a project to help benefit local Michigan communities and your health! Eating local not only is much healthier because fresh foods have more nutrients but it keeps money in the local economy too!

Eat local to support Michigan and benefit your health! Want to win a new Eat Local shirt? 

How to enter:
1) Take a picture showing how you eat local,
it could be at The Maple Grille LLC your local farmers market or of your garden. 
2) Post it on the Kehres Health Facebook page
3) Write ‪#‎eatlocalMI‬ in the comment section along with whatever else you want!
4) Tag yourself in the picture!

See the Eat Local Michigan photo album on Kehres Health. 

We'll choose random winners throughout the month of July!

Shirts with the Eat Local design are available to buy at Kehres Health for $10, all proceeds will be donated to the Michigan Farmers Market Association.To purchase one, contact us at DrHarpham@kehreshealth.com or 989-607-4322.

Inspiration: Give me a place to stand...

"Give me a place to stand and I will move the earth." - Archimedes

Find more inspiration here.

Inspiration: comparison is the thief of joy

Don't compare yourself to others. Everyone has their own goals and dreams. If you are too busy watching everyone else try to accomplish their goals and dreams you will miss out on your own.

Also, set goals, small goals and BIG goals! Focus on yourself and not another person.

I frequently meet people who really want to make a change in their life but don't know what they want to change and have never set any goals! You MUST set goals so you know what direction you need to go in and what steps to take!

Jeff Janis' last day as an intern at Kehres Health

Today is Jeff Janis' last day working as an intern at Kehres Health & Chiropractic in Saginaw! He has been awesome to have around the office, we are sad to see him go but excited for him as well. 

Hopefully we will be watching Jeff in the NFL next year! Until then go out and watch him play at SVSU!


He is really good at having foam roller battles with little kids!

Thanks Jeff!

Your guide to carbohydrates

"There are a lot of different types of diets out there, which one do I choose?"

This is a question that everyone asks themselves at one point in their life. From the average person trying to lose 30 lbs to athletes to body builders, everyone responds differently and needs a different type of diet.

Carbohydrates increase the hormone insulin. Then insulin shoves carbohydrates into cells and stores them as fat. The more insulin and carbohydrates you have, the more fat there will be.

The only way to lose weight is to remove the carbohydrates that are causing the fat to be stored in the body. Once you reduce and eliminate these, then your body will burn the fat stored as a source of energy.


Now that you know how your body makes fat the next thing you have to do is identify what your health goals are:

• If your goal is to lose weight...
  YES, a low carb diet is for you. As I explained above you can't lose weight until you eliminate the thing that's creating fat, which is carbs.
  
  Low-carb is a general term, but in most cases it would mean 120 grams or less per day. Also, you want to make sure that you are setting yourself up for something that you can maintain long term. Most people can't maintain zero carbs per day, they will eventually crash and binge on all the unhealthy processed carbs, gaining the weight right back. So creating a game plan, having meals ready and being prepared is half the battle.Stay away from carbs made in a lab. This includes all the pre-packaged foods, breads, pasta, rice and cereal.

• If your goal is to maintain where you are and feel better...
  A moderate/low-carb diet is for you! If you are coming out of a low carb diet and moving to the next step of your diet, stay around the 150 grams of carb range per day. This range is good especially if you are going to the gym and doing moderate intensity workouts.
  
  Keep a journal and write down what you eat and how you feel from day to day to give you a good idea if you are eating the right amount. If you can't lose those extra pounds, then drop the carbs down a few grams and see what happens.

• If you are an athlete and want to perform at your highest potential...
  A low-carb diet might not be for you! Depending on your exercise routine and your metabolism, you need to make sure that you are getting enough healthy carbohydrates on a regular basis. I see a lot of people who work out extremely hard but they don't eat enough carbs; so they experience fatigue, memory problems and sleep problems. Eating an extremely low-carb diet and working out very hard, such as when doing Crossfit or running a marathon, not getting enough carbs could slow you progress.
  
  Extreme athletes should eat more healthy carbs than the average person. Large fruits (such as oranges), berries and vegetables should be consumed often. Sweet potatoes should be a staple in your diet. Aim for 150 grams of carbs or more a day, but don't go too crazy with it and overdo it.

• If you are trying to gain weight and bulk up for power lifting or pre-competition body building
  Low-carb definitely isn't for you unless you are preparing for a figure competition!
  
  You want to have as much healthy carbs in your diet as you can get. Go crazy with fruits, veggies and sweet potatoes. Eat them throughout the day and with every meal. 
  

These are general rules, as everyone has different stress in their lives which changes their metabolism. Also, medications can alter and deter weight loss. Work with your doctor to find the right diet for you. In my experience, I have found that low-carb diets are the best option for the majority of people.

What is the next best option after grass fed meat?

Even the most well prepared health nut is going to find themselves in a situation where they don't have the healthiest of options, but there are still ways to make the most out of any situation.

Every meal should have a core of healthy protein as it’s the most satisfying thing you can eat and comes with many other health benefits. Many people on a budget, on vacation or just in a hurry don’t have grass fed meat available. Instead of throwing in the towel and getting fast food or going out to eat there is a way to stay on track and make a healthier choice.  

If you are in a pinch and don't have access to grass fed meat, look for meat from the grocery store that is as lean as possible and remove the skin. This isn't because fat is bad for you, but it is because the chemicals and inflammatory omega-6 fats from the grains the animals are eating are stored in the fatty tissue. 

Touring Thomas Organic Creamery in Henderson, Mich.

Buying meat that is low in fat eliminates a lot of the issues, but is still no where near as healthy as grass fed meat. (Remember, if you have grass fed meat, you don't need to worry about the fats, they are very healthy for you!)

Either way, being as prepared as possible is always the best thing you can do to eat healthy. Buy part of a local grass fed cow, pig or local pastured chickens to stock your freezer with affordable, healthy protein to enjoy year round. Contact Kehres Health if you are looking for sources of healthy meat in mid-Michigan and the Great Lakes Bay area. 

Inspiration: "Life is a great big canvas"