A Simple Tip for Living Past 100

Drink veggie shakes! In September, I wrote the article Dr. Dan's Veggie Shakes about my daily green shakes and received a lot of great feedback. I was so excited to hear about how many people have tried them and continue to drink the shakes daily.

I recently read about 109 year old Bernando LaPallo on drmercola.com, who believes in eating raw food and puts a salad in a blender almost daily. As Dr. Mercola says, Bernando "offers living proof that living and eating the way nature intended is rewarded with a long life. Having eaten a diet of primarily raw foods, LaPallo is more alive at 109 than most people are in their 70's and 80's."

Congratulations Bernando on being a true picture of health!

I encourage you to try a veggie shake, as it is an easy way to get more raw vegetables into your diet.

Here are some great recipes from some of my friends and family who make their own,

Kate: "I wasn't sold on the idea of a veggie shake but Dan has finally convinced me! I wanted to ease into all the veggies so for a personal shake I put half a head of romaine lettuce, about a handful of spinach, and a handful of pineapple and strawberries, and about a half cup of water! It was really good, it has almost no taste of the lettuce and spinach (just make sure you blend it completely!). Thanks for finally getting me to try it Dan!"

Rhyan: "My favorite is spinach (hand full), ricotta cheese (1/4 cup), almond milk (1/4 cup) and chocolate protein powder (2 tbs). I add half of a hand full of almonds too."

Jeff: "My daily shake consists of 1 banana, 10-15 raspberries, 10-15 blueberries, 5 strawberries, 2 large stems of kale, and a huge hand full of spinach. The banana is key for making the shake creamy and raspberry is the key for high fiber. The raspberry and banana really help increase the flavor as well. I like the shake 2/3 full of water to make it a little thicker. This makes roughly 40 ounces so 20 ounces for two people. I either do this and refrigerate over night so it is cold or I add ice so it is cold on the spot."

Sources:
Read Dr. Mercola's original article
Visit Bernando's Facebook page
Order Bernando's book

Walk this Way to Positive Health

Are you frustrated, tired, upset, irritated? Stand up. Right now, stand up.

Stand up and count your blessings that you have legs to stand on. That was Ron Bachman’s message when I had the privilege to hear him speak this week at Amigo Mobility.

Ron Bachman is a motivational speaker that travels the country talking to kids about the importance of acceptance, tolerance and loving yourself. I got to know Ron as he has used an Amigo POV/scooter for more than 30 years, and is a good friend of my wife’s family.

Ron had both of his legs amputated due to a birth defect, but did not let that slow him down. He used prosthetic legs for awhile, then walked on his hands and today uses his Amigo all day. As he explains, you walk that way, I walk this way. Ron got married, had a daughter, got divorced and became a single father. He started speaking about the importance of acceptance and his popularity as a speaker grew as more and more people were inspired by his message and positive attitude.

Inspiring hundreds of thousands of people, Ron has spoke at schools and businesses across the U.S. and Canada. In 2008, he won the Energizer Hall of Fame Award and started the Walk this Way Foundation.

Ron connects with the audience immediately – especially with kids. He talks about how damaging bullying is, both in the schools and the work place. There are days when people say a negative comment to him, and it hurts, but he says “Everyday, I look in the mirror, say 'I love me,' and count my blessings."

Positive mental health is one of the four pillars of health. You can improve your health right now, just by standing up and being thankful that you can stand. You can improve the health of those around you, by being accepting and kind to your friends, family, co-workers and neighbors.

To learn more about Ron Bachman, visit www.ronniebachman.com. I especially encourage you to visit and like his Facebook fan page, Walk this Way, Ronnie Bachman – it is amazing to see how many kids he inspires.

The next time you are having a bad day, just stand up.

Kehres Health & Chiropractic Featured in the Saginaw News

Going solo, healers form their own practices so they can do it their way
The Saginaw News
Kathyn Lynch-Morin
Nov. 28, 2010


Dr. Daniel Kehres

SAGINAW TWP. – A growing number of area medical professionals are opting out of group practices for a chance to run their own businesses and provide care their way.

Dr. Daniel Kehres just opened Kehres Health & Chiropractic in Saginaw Township. His goal: to prevent sickness and pain before they begin.

Kehres transformed the space at 4882 Gratiot, Suite 13 in Saginaw Township into an educational and wellness center through the use of earthy shades of blue, tan and green, high ceilings and a modern therapy room complete with wobble chairs and other gadgets.

The office, Kehres said, is designed so he can focus on all aspects of a patient’s well being by targeting mental, chemical nutritional and physical stress.

“There were no offices that fit what I wanted to do, so the easiest way to do that was to open my own practice, said Kehres, a Lansing-area native. “I’m glad I did it, but there was nothing easy about it.”

After graduating from Palmer College of Chiropractic in Port Orange, Fla., he worked for an office outside of Orlando, where he practiced all of the latest and greatest techniques, a philosophy he said he wanted to bring to Saginaw and the Great Lakes Bay Region.

“There’s a great need in the area and I don’t think there’s a better time to open an office like this,” Kehres said. “My goal is to make this one of the healthiest places in Michigan.”

Kehres is part of a growing trend.

Dr. Claudia Zacharek, a doctor who specializes in kidney disease and prevention, opened her private practice at 4200 Fashion Square in Saginaw Township last month after working with a group for about two years.

Zacharek keeps her office open through lunch, and Kehres sees patients through 6 p.m. four days a week.

Both Kehres and Zacharek have no training in business, but agree focusing on the patient will ultimately lead to a successful business model. Both had appointments booked before their doors even opened.

“If you focus on patient care, the business side of things will fall into place,” Zacharek said.

Read the complete article in The Saginaw News.

Kehres Health & Chiropractic is now open!

We celebrated the opening of Kehres Health & Chiropractic with a ribbon cutting open house. Thank you to the Saginaw Chamber of Commerce and Great Lakes Bay community for your support and for for welcoming us. Call 989-607-4322 or e-mail kehreshealth@gmail.com to make an appointment.

Click here to see more pictures.

Free Range

While hunting, would you shoot a deer that you found in a pen too small for it, eating antibiotic pills, had needle marks from being injected with hormones, was very dirty, was so overweight and sick it couldn't walk?

No, you would pick the deer that looked strong and healthy, eating the natural foods deer eat and was happily running through the woods. Venison is one of the best kinds of meat as it is free-range, antibiotic free, hormone free, consists of all-natural diet and the deer lived happily and naturally, as animals deserve to. As we hold deer to this high of a standard, don't other animals deserve this too? What type of animal protein would be better for your health?

Positively Add Years to Your Life

Do you see the glass as half empty or half full? Those who see the glass as half full may be adding years to their life.

Do Positive People Live Longer was a question posed recently in the Huffington Post. Reporter David Hamilton Ph.D. says “a host of exciting research has shown that attitude affects our health – so much so, in fact, that a positive attitude can add years to our lives.”

There are a variety of studies that confirm that positive people do live longer.

• Healthy volunteers contracted a cold or flu virus and were assessed by their emotional style. The results clearly showed that the most positive people produced less mucous and had fewer overall symptoms. Study by Carnegie Mellon University.
• A 30-year study found that optimists had around a 50 percent lower risk of early death than pessimists. Study by Mayo Clinic.
• When a group of 660 elderly people were interviewed to see whether they had a positive attitude about aging, those that were positive, lived an average of 7.5 years longer than those with the most negative attitudes. Study by Yale University.
• In the Netherlands, a study found a “protective relationship” between optimism and mortality, meaning that optimists lived longer. There was found to be a 77 percent lower risk of heart disease than pessimists. Arnhem Elderly Study

There are four types of stress; physical, chemical, nutritional and mental, that can cause and promote inflammation – leading to disease. Reducing mental stress can prevent disease and improve your health.

“How do we turn our minds to more positive things?” Hamilton says. “Counting blessings is a simple way. Or challenge yourself to go three weeks without complaining, moaning, or criticizing.”

One way I’ve been doing this is to make myself accountable for counting my blessings by posting daily on my blog Gratefully Aligned. I encourage you to write down one thing you are thankful for every day.

Hamilton asks if you have a tendency to "make mountains out of molehills"? If so, try out the opposite just for a week. Try making molehills out of mountains.

Many people have heard of Dale Carnegie’s popular networking book How to Win Friends and Influence People, but he also has a very helpful book How to Stop Worrying and Start Living that outlines practical techniques to reduce worry and stress in your life.

“These simple techniques don't sound like much, but if they become a habit, they'll be some of the best habits you've ever adopted, because they might just add years to your life,” Hamilton concludes.

Read the complete article from the Huffington Post here.

Running (almost) barefoot in Vibram FiveFingers

This article was originally posted on 360mainstreet.com. 

Walking and running barefoot has gained a lot of popularity in recent years. You've probably seen people walking around in those goofy looking toe shoes (including me!). Vibram FiveFinger shoes are designed to be as close to walking barefoot as possible. With a rubber sole and a slot for each toe, these shoes feel like you aren’t wearing shoes at all.

Created in 2006, with two chiropractors serving on the biomechanics advisory board, Vibram FiveFingers have become extremely popular over the past few years. These innovative shoes were created to help people move as naturally as possible. 

More than 80 percent of runners suffer a form-related injury each year. When running, it is important to have your foot land flat or on your mid-foot as opposed to running with your heels hitting first. Landing with your foot in this position allows the impact of your foot hitting the ground to be dispersed throughout the body, instead of your feet taking all of the impact. This dispersion also strengthens your feet and lower legs, reducing the risk of injury. 

Average walking and running shoes typically add an inch of padding to the heel of the foot for comfort. This extra padding may seem like a good thing, but it causes many people to become heel dominant when they run, which puts extra stress on the rest of the body. 

If you go out for a run in Vibrams or barefoot, you will quickly change your running form if you run heel first as you will bruise your heel. When walking barefoot, the impact on the ground helps to strengthen your feet and helps to correct your form. Unfortunately, running has turned into a skill with the invention of shoes as it causes our running form to become unnatural. For more information about form, check out the article How’s Your Running Form. 

Another benefit of walking or running barefoot is that it increases the proprioception in your body. Proprioception is the brain/body connection, also known as coordination. The nerves in your feet increase their communication with your brain, leading to better balance, posture, biomechanics and improved running form. Wearing shoes for 8-16 hours a day, as most people do, minimizes proprioception and can eventually lead to loss of balance and greater risk of injury.

Walking and running barefoot or in Vibrams should be done gradually. It is best to start off running on a softer surface, such as grass or a dirt trail. If you have been advised not to run barefoot for any reason, be sure to have your running and/or walking form analyzed by a trained professional.


The closer to barefoot the better, but when Vibram FiveFingers aren't an option, choose shoes without thick soles, air pockets or that cause unnatural gait. For more information, visit myfivefingers.com, VibramFiveFingers.com, BirthdayShoes.com or contact Dr. Kehres at drkehres@kehreshealth.com

Vibram FiveFingers are available at Runners, 2831 Bay Road in Saginaw. Contact 989-790-4000 or http://www.runnersperformancestore.com for more information.

What is Corn Sugar?

There has been a lot of buzz lately about corn sugar -- the new name proposed for high fructose corn syrup. You may wonder what the difference is, but there isn't one, just a marketing ploy to improve the bad reputation high fructose corn syrup has earned over the past few years.

In my article High Fructose Corn Syrup -- better than sugar? I wrote about the negative health effects associated with high fructose corn syrup. A common ingredient in processed foods, the U.S. Department of Agriculture (USDA) estimates that HFCS accounts for roughly 41 percent of all caloric sweeteners consumed in the U.S.

As the New York Times reports, food products such as Hunt’s Ketchup, Ocean Spray Cranberry Juice and Wheat Thin crackers have stopped using high fructose corn syrup. The F.D.A. has six months to respond to the name-change petition. If the agency accepts it, the decision on whether to allow the name “corn sugar” on food labels may take another 12 to 18 months.

No matter if it is called high fructose corn syrup or corn sugar, it is still best to avoid. In excess, sugar is poison to our body and creates unwanted stress on our hormones and nervous system. Eat real foods, without the added corn sugar -- no matter how enticing its new marketing package is.

Dr. Dan's Veggie Shake

For the past few years I have been making vegetable shakes almost daily, and I have received a ton of questions about them and also a few crazy looks for drinking them (especially when I used to make them with broccoli!). These green shakes are an excellent way to get more nutrients into your diet throughout the day.

Sometimes I'll add protein to my shakes, but I typically drink it as a snack throughout the day. The great thing about a blender, is that you can mix anything together! I encourage you to try a veggie shake, and notice the increase in your energy levels.  I'd love to hear your favorite shake recipes.

Watch my video on vegetable shakes here!

Eat More, Weigh Less?

OK lets admit it, we have all read the number of calories on a package at the grocery store thinking we were doing ourselves a favor by limiting calories. Unfortunately, low calorie diets don’t live up to all the hype! Recent studies have shown that this type of eating will actually lead to weight gain after the initial weight loss. 

When you reduce the amount of calories in your diet, your body thinks you are going into starvation, and as a result any food that you put into your system will actually be stored as fat. 

The stress of calorie restriction on the body causes the release of excess sugar, that was previously stored in the liver. High amounts of excess sugar can lead to Type 2 Diabetes – which ironically can also be caused by eating too many calories. 

Instead of counting calories, focus on eating real, whole foods. When you eat real foods your body gets the nutrients it needs and your cravings will be eliminated. Alternatively, as the nutrient value of processed foods is so minimal, you will continue to crave foods until your body fulfills the nutritional requirements it needs. 

Just because a food is marked low calorie, does not mean it is a health food. Value real food and nutrient content instead of counting calories. 

To learn more about health myths, click here.

CrossFit

I’m always looking for new ways to switch up my work out routine, as it is important to constantly challenge our bodies and avoid getting stuck on a "human hamster wheel." 

Today I tried CrossFit for the first time and really appreciate the concept. According to Crossfit.com, the program “delivers a fitness that is, by design, broad, general, and inclusive. Our specialty is not specializing. The CrossFit program is designed for universal scalability making it the perfect application for any committed individual regardless of experience.”

I followed the routine on realfitnessgroup.com, today it was:

• 1 mile run 
• 109 squats
• 89 box jumps (24″ - 18″)
• 69 double unders while jump roping
• 49 burpees (down ups)
• 29 GHD sit-ups
• 1 mile run

It was a great total body workout that I could do with only a jump rope and pair of running shoes. Since I don't have a gym membership right now, I’ve been finding ways to get a great workout at home (besides pulling up carpet at the office as I've recently been doing).

The thing I really like about CrossFit is that everyone can do it, or at least a modified version of it. For box jumps, I used the side of my deck and for the GHD sit-ups I did leg raises, but since they are easier I did a few more. If you are unable to run, then speed walk the distance. If you are unable to do full squats, do partial squats. You can always modify each exercise to fit your needs and abilities. Do what you can, and push yourself each time to do a little more.

Have you tried CrossFit or a similar program? I’d love to hear your thoughts about it.

Why You Should Eat Organic

Check out this video by Kevin Gianni from the Renegade Health Show, it is a great demonstration on why you should eat organic foods.

On the Move

As you may have noticed, I haven’t updated my blog in quite awhile. Things have been a little busy on my end. My wife Jen and I got married on June 12th in Saginaw, Michigan at the Anderson Enrichment Center and had our reception at the beautiful Temple Theatre. The love and support from our family and friends has been amazing.

After the wedding, we headed to Costa Rica for our honeymoon and it was one of the best vacations we've been on. The land, culture and people there are simply amazing and we definitely have plans to go back in the future. We traveled all around the west coast zip lining, sailing, snorkeling and indulging in guacamole, pico de gallo and ceviche every chance we got!

When we got home from our honeymoon, I hit the ground running with my office Kehres Health & Chiropractic in Saginaw, Mich. Starting a business is never ending work, as many of you know from having done it yourselves. My new Web site is in the works and my beautiful wife Jen is heading up that project along with many other marketing activities while we open the office. Recently we decided on a logo as well! (What do you think?) We're planning to open in the next few months and I’ll be sure to keep you posted as we progress.

Life is an amazing journey and there is always something around the corner. I’ve learned many great lessons over the past few months mostly good and a few the hard way. You have to be able to adapt at a moments notice and no matter how much is on your plate, know that you will make it through. To quote one of my wife's favorite sayings, "Don't let the details become bigger than the purpose." Stressing over things you cannot control will not help you reach your purpose. All of these lessons will help bring me to the next stage of my life in regards to my family, my career and my personal journey! Thanks for your support.

Dream Big!

Dan

Take Time to Dine

This article was originally posted on 360mainstreet.com

We live in a very hectic world where it is rare to sit down long enough to relax. Most people are rushed throughout the day, and at the dinner table things are no different. Fast food restaurants line almost every road you drive down, making quick, unhealthy meals easily accessible. Unfortunately, it has become uncommon for a family to sit down and enjoy a nice, slow meal together.

When eating fast, food is typically not properly chewed, leading to improper digestion. Dr. Paul Fuhrman from the Advanced Wellness Center said, “If food is not properly chewed, much can go to waste, passing through the system as a fermenting, decaying mass, including those precious vitamins and minerals that we need to stay healthy.”

Many studies support taking time to enjoy a leisurely dinner. In 2008, the Journal of the American Dietetic Association found that sitting down to eat a slow dinner caused subjects to consume 10 percent fewer calories. Another study published in 2008 in the British Medical Journal found that eating quickly and eating until full tripled the subjects’ risk of being overweight. "Taking the time to chew tends to slow down the dining process, resulting in smaller portions needed to appease your hunger," said Dr. Fuhrman.

In many other cultures, it's not uncommon for a meal to last a few hours. Not only is eating a slow meal better for your health, but it's also better for your relationships. Societies throughout the world enjoy slow dinners and see them as a social time, not just a time to eat.

In 1986, Carlo Petrini foresaw the problem of fast food restaurants increasing the rate at which we eat our meals when the first McDonald's opened in Rome. Petrini started the Slow Food Movement as a result. The movement focuses on eating real, locally grown foods and enjoying them at relaxing, conversation-filled meals. Petrini wants our future generations to appreciate good, healthy foods and the interactions that go along with those meals as well.

Eating slower and appreciating real food is very important to your health. This is especially true because many fast food restaurants sell highly processed food that can lead to a variety of health problems, ranging from obesity to cancer to asthma. Try to find locally grown, organic meats, fruits, and vegetables, and make a home cooked meal. When you sit down to eat your next meal, take time to chew until there is no flavor left in the food. Enjoy the conversation, and don’t think of it as just a time to eat, but a time to both socialize with your friends and family and appreciate the food.

Health on the Go

Having cravings during the middle of the day can lead you to the vending machine for an unhealthy snack. These foods are easy to take with you and have numerous health benefits! Remember to buy organic as much as possible.

• Peppers: A very low calorie snack that’s loaded with vitamins C, A and K. You can eat them just like you would an apple. Be sure to wash them thoroughly if not buying organic as they are one of the most pesticide contaminated vegetables. 
• Avocados: An absolute superfood, avocados are loaded with healthy fats, fiber and lots of other nutritional benefits. They are great to peel with your finger or a knife and eat just like you would a push pop. 
• Tomatoes: Did you know that tomatoes are actually berries, but were ruled a vegetable by the supreme court in 1893? Eat tomatoes like a fruit, raw, making them a great on the go snack that is loaded with cancer fighting lycopenes and anti-oxidants. As lycopenes are absorbed better with fat, enjoy tomatoes with healthy fats such as olive oil, avocados or nuts. 
• Cucumbers: Containing high amounts of water and nutrients, cucumbers are also a very alkalizing vegetable which can help regulate your body’s pH balance. Take a peeler with you and eat them like you would a banana! 
• Raw Nuts: As nuts are full of healthy fats and don’t need to be refrigerated, they make a great snack since they contain a lot of calories in a single handful, (but they are good calories don’t worry). Just make sure not to over eat as the calories will really start to add up. You can take nuts anywhere you travel, but be sure to be conscious of people with nut allergies as they may be life threatening.

Sleep Yourself to Better Health

This article was originally posted on 360mainstreet.com

For thousands of years humans have been synchronized with the cycle of the sun—the circadian cycle. It has only been in the past 100 years that this cycle has really changed. With the invention of electricity, the typical hours people are awake and asleep has shifted.

When sunlight hits the body it tells us that it is daytime. As fluorescent lights, televisions and computer screens flicker on and off between 60 and 120 beats per second, our bodies interpret these lights as morning sunlight, keeping us awake. No matter what type of light it is, the stress hormone cortisol is released. This hormone wakes us up and helps prepare our bodies for the day, so cortisol drastically increases in the morning and then slowly decreases throughout the day until sundown. This gradual reduction of cortisol throughout the day is what prepares our bodies for sleep. To help reduce the amount of cortisol, it is important to prepare your body by lowering the lights and winding down before bed.

In order to allow your body full recovery time during the sleep cycle, reduction of cortisol is essential. Stimulants such as caffeine, sugar and tobacco all increase cortisol. It has been shown that caffeine has a half life of six hours. So, if you drink a cup of coffee at 4 p.m. with 400 mg of caffeine you will still have 200 mg of caffeine in your system six hours later at 10 p.m. Due to caffeine’s long lasting effects, try to avoid it after lunch and in the evenings.

Here are other tips to lower cortisol and sleep better:

• Shut down your computer or T.V. an hour before bedtime 
• Turn off main lights in your house an hour before bed and use only dim lamps or candles
• Remove night lights from your room and use dark curtains or blinds to block any outdoor light 
• Don't work from your bed, keep it for sleeping as your body will associate work with bed and increase your stress level.
• It is important to take care of your body as any form of physical stress will lead to an increase in cortisol 
• Sleep in temperatures of 70 degrees or cooler
• Wake up naturally. I personally use the Soleil SunAlarm clock, which is an alarm clock that simulates the sunrise in the morning (also available at Kehres Health).
• Ideally, aim to be in bed by 10 p.m. and to sleep by 10:30 p.m.

Following the proper sleep cycle, our bodies should be ready for sleep 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.

"I Can Do Anything Good!"

Being thankful and having a positive attitude is contagious. Surround yourself with positive people and you will be amazed at what you can accomplish.

I challenge you to watch this video and not walk away with a positive attitude!

Friday Favorite: Avocados

Recently I was in Mexico for vacation, one of my favorite things about traveling is enjoying the foods of different cultures. In Mexico, they typically use a lot of fresh fish and local vegetables in their cooking.

One of my favorite meals on the trip was the fresh fish ceviche made with grouper, raw vegetables and avocados in lime juice. My other favorite meal was guacamole made with local avocados mixed with peppers, onions, tomatoes, cilantro and lime.

Both of these meals are a way to eat raw vegetables and a variety of other nutrients – especially monounsatured fat. There are types of healthy fats, monounsaturated fat for example, found in coconut oil, raw nuts, avocados and other foods can actually help reduce cholesterol levels. The lutein in avocados, a member of the carotenoid family, is found to be a natural anti-oxidant and great for maintaining eye and skin health.
 
As most Americans lack fiber in their diet, avocados are a great source ranging from 11 to 17 grams of fiber per avocado depending on the type.

Take a tip from the Mexican culture and try making guacamole with fresh avocados, using them on salads or even just peeling and eating raw avocados for a great heart healthy snack!

Go Nuts for Coconuts!

This article was originally posted on 360mainstreet.com.

In the 1930s, a dentist by the name of Weston Price traveled the world and found that when cultures followed traditional diets, their overall health was significantly better than those that followed the diet of modern civilization. While traveling throughout the South Pacific, Dr. Price found that people eating diets high in coconut were extremely healthy, with virtually no cases of high cholesterol or heart disease, despite the high concentration of saturated fat.

Natural saturated fats like those found in coconuts, real unpasteurized butter or free range eggs have unfortunately been given a bad name due to the low-fat diet craze. Healthy fats are crucial as they are used to make our cells, hormones, vitamins, energy for our brain and other crucial components of the body—given they are the correct types of fats. Eliminating fats from our diets can have a devastating effect on our health. Just be sure to differentiate saturated fats found in fried fast foods from saturated fats in their natural unprocessed forms which are found in nature.

Coconut oil is also the best oil to use when cooking at high temperatures. All oils have a "smoke point," which is the point when a good oil can turn into a bad oil. High temperatures can cause oils to become rancid and lose their health benefits. Luckily, coconut oil has a much higher smoke point than other oils, so it is one of the healthiest options to use in the kitchen because it can stand the heat.

Not only is coconut oil a phenomenal source of fats, but it's one of the best lotions to use. Keep in mind the advice if you can't eat it, then don't put it on your skin, as your skin absorbs chemicals from lotions. An all-natural alternative to skin lotion, coconut oil has been shown to help protect skin from the damaging effects of free radicals. With its anti-aging benefits, coconut oil also helps improve the appearance of skin. Even more, coconut oil is a nourishing conditioner for your scalp and hair, and it can be a natural remedy for dandruff.

When buying coconuts, make sure to look for organic ones, and when purchasing coconut oil, look for organic extra virgin and cold pressed. When you smell the coconut oil, it should smell just like fresh coconuts. Coconut oil can be found at most grocery stores or health food stores.

Happy Earth Day!

Keeping our environment healthy is closely linked to keeping us healthy. This Earth Day, commit to making one change that will benefit the earth -- and your health.

I recently watched FRESH, a new documentary featuring Michael Pollan and Joel Salatin that celebrates farmers, thinkers and business people across America who are re-inventing our food system. I highly recommend it, it is available at www.freshthemovie.com.

Freshthemovie.com recommends FRESH actions you can take for Earth Day:

1. Buy local products when possible, otherwise, buy organic and fair-trade products. Ask your grocer or favorite restaurant what local food they carry and try to influence their purchasing decisions. You will support your local economy and small farmers, reduce your exposure to harmful pesticides, improve the taste and quality of your food, and protect the environment from fertilizer and pesticide run-offs.
2. Support restaurants and food vendors that buy locally produced food. When at a restaurant, ask (nicely!) your waiter where the meat and fish comes from. Become a modern day hunter and gatherer. Eventually, as more and more customers ask the same question, they’ll get the message!
3. Avoid GMOs (Genetically Modified Organisms)! When buying processed food (anything packaged) buy organic to avoid GMO. (Since almost all the soy, corn, and canola in the US is genetically modified, over 70% of all processed food contain GMOs from by-products of these grains.)
4. Drink plenty of water, but avoid bottled water when you can. Water bottles pollute the environment and bottled water is often mere tap water. Plastic is harmful to your health and to the environment. Buy a reusable water bottle (stainless steel is best) and invest in a good water filter.
5. Grow a garden, visit a farm, volunteer in your community garden, teach a child how to garden. GET DIRTY! Have fun!

Watch the trailer for FRESH.

Spice It Up!

This article was originally posted on 360mainstreet.com.

Most people have a natural pharmacy in their homes and don't even know it—the spice cabinet. Spices not only add excellent flavor to your food, but they are loaded with health benefits. Although they have been used for years as natural medicine, they are sometimes overlooked as a health food. One of the easiest ways to take your health to the next level is by adding some spice to your meals!

Here are a few of my favorite spices:

Cinnamon not only tastes wonderful but has many health benefits associated with it. One of the most important benefits of cinnamon is its ability to help regulate blood sugar. It also has been shown to help reduce pain, stiffness and bad cholesterol. Cinnamon is also great to help relieve stomach discomfort from excess gas. Try putting cinnamon in your tea or on foods such as quinoa or oatmeal.

Garlic has been thought of as a super spice for years, and it does more than just keep vampires away. In more than 1,200 pharmacological studies, garlic has been shown to be an antioxidant, antimicrobial, antiviral, antihypertensive, and antiparasitic, and it can lower lipid levels. It has also been shown to help prevent the common cold and help with weight loss. To receive the most health benefits, crush or chop garlic and don't put it in the microwave. I add garlic to the majority of the dishes I prepare. One of my favorite ways to eat it is to mash the fresh garlic with olive oil and balsamic vinegar and then use it as a bread dip.

Ginger has been touted as a cure-all in Ayurvedic (traditional medicine originally from India) and Chinese medicine for years. One of its most common uses is as a natural remedy for an upset stomach. Ginger has been shown to be more effective than Dramamine in treating sea sickness, and another study showed that almost 75 percent of pregnant women who used ginger received relief from morning sickness. Nearly every morning, I drink green tea with fresh crushed up ginger in it.

Turmeric is my all-time favorite spice. It has a unique flavor and seems to have unlimited health benefits. Typically used in curry dishes, this bright yellow spice is a staple in India. Known for its tremendous anti-inflammatory properties, it has been shown to provide pain relief just as powerful as most over-the-counter pain medicines, such as ibuprofen, but without the side effects. Inflammation in the body can lead to such problems as asthma, heart disease and cancer, so you can see why this spice can work wonders! Try putting turmeric on eggs or mixing it in with stir fry.

All of these spices (and many others) are available at most local grocery or health food stores. Instead of relying on margarine, table salt and other unhealthy additives for flavor, add spices to your daily foods to transform them from average foods into super foods. To get the maximum health benefit, put your favorite spices right next to the stove where you will see them and are more likely to use them regularly. So, the next time you are cooking, remember to spice it up!

Burst Out of Your Workout Rut

This article was originally posted on 360MainStreet.com

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.

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).

Burst training, also known as sprint training or interval training, can typically provide the missing link to a workout routine. Most people think that doing sprint workouts is only for high-level athletes, but sprint workouts can be very effective for anyone at any age. This type of workout helps build more lean muscle on your body, which increases your resting metabolic rate, allowing you to burn more calories than you would if you didn't have that extra lean muscle mass. This is why those who have more muscle just seem to have an easier time maintaining their weight.

Interval workouts can be done not only by running, but by bicycling, swimming, rope jumping, weight lifting or any other form of activity that alternates fast bursts with rest periods. Never skip a warm-up period before burst training because the warm up is very important to avoid injury. It is also important to incorporate stretching into your cool down period.

Here is a typical pattern of burst training:

Warm up

Set:
20 seconds full intensity
20 seconds low intensity/rest
20 seconds full intensity
20 seconds low intensity/rest
20 seconds full intensity
20 seconds low intensity/rest

2 minute rest period

Repeat the entire set three times

Cool down

Apply burst training to your current form of exercise, or try a new form of exercise in intervals. Not only will it take less time, but you will see faster results from your workouts. Remember to always switch up the type exercise you are doing so you can burst out of your workout rut!

Pass the Cabbage Please!

Happy St. Patrick’s Day! I’m sure many people are thinking about their evening feast of corned beef and cabbage (and possibly some green beer). While corned beef isn’t the healthiest food you could choose – cabbage can be considered a super food.

Cabbage is a great source of indoles, which is a health promoting compound that has been found to help regulate estrogen in a favorable way in both men and women, that is likely to reduce the risk of cancer.

The pigments that give red or purple cabbage its color contain anthocyanins, which are molecules acting as strong antioxidants helping to fight free radicals.

Along with all of its other benefits, cabbage is loaded with vitamins and minerals. Calcium, magnesium, potassium, vitamin C, vitamin K and high amounts of fiber are just a few of the long list of health benefits. Not bad for one of the lowest calorie foods on earth!

Happy St. Patrick’s Day and be sure to hold the corned beef and load up on the cabbage!   

Vitamin Water or Sugar Water?

From vitamin water to weight loss cereal to Omega 3-enriched waffles, it seems like every food is trying to claim a health benefit. But are these items really healthier for us?

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 is 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.

Besides the excess amount of sugar in Vitamin Water, it is important to examine the vitamins the drink contains. Today, many people do not get the proper amounts of nutrients from food alone, so supplementing is a good option, but it is important to note the quality of vitamins. The only regulation there is right now to monitor vitamin quality is the Good Manufacturing Practice (GMP) Certification by the National Products Association. In the future, the FDA is planning on requiring all vitamin companies to have this certification. Until then, it is best to ingest vitamins from companies that are GMP certified—rather than from sources where uncertified vitamins are injected into food or drink.

Is Vitamin Water just sugar water in a pretty package? In my opinion, yes. So save your money and drink purified tap water instead. If you are interested in supplementing, choose Good Manufacturing Practice-certified vitamins and avoid consuming the excess sugar that comes with Vitamin Water. 

Published on 360mainstreet.com.

What’s in Your Fridge?

Set yourself up for healthy eating success by stocking your fridge with the right food. When hungry, people typically just grab the first thing they see. When you stock your fridge with healthy food, you are more likely to eat healthy.

As mentioned in the video, replace processed butter or vegetable spread with ghee. And substitute coconut milk for regular milk in smoothies. To learn more watch the video.

Click here to learn more about shopping for healthy foods.

Whey it ain’t so! The Health Benefits of Whey Protein Powder

Anti-aging research is always looking for the fountain of youth. Although they may never find the actual fountain there has been some pretty interesting research published recently.

A lot of the new research focuses on telomeres. Bundles of DNA found in every cell, telomeres are like very long ribbons that shorten naturally with age. Similar to biological clocks, the longer your telomeres are, the longer you will potentially live!

As of now, there is no way to slow the shortening of these telomeres (whey it ain’t so!), but you can avoid accelerating their shortening. Living an unhealthy lifestyle, eating processed foods, having chronic mental stress and not exercising are all examples of things that could possibly shorten your telomeres. 

Another way to prevent the acceleration of your biological clock is to consume more glutathione. Found in whey protein, GSH increases the integrity of telomeres and protects them from stressors like free radicals. Not only is whey protein a source of GSH but it’s also one of the most potent sources known!

Dr. Mercola named whey protein one of the Top 7 Foods That Slow Your Aging. To learn more about telomeres and life span, watch this 10 minute video.

Kehres Health & Chiropractic in Saginaw carries high quality whey protein available in vanilla, chocolate and unflavored. To order contact us at 989.607.4322 or drkehres@kehreshealth.com

Beer Gut or a Big Gulp Belly?

Everyone knows that if you drink too much beer, you will end up with a “beer gut.” What most people don’t know is that sugar in the form of fructose or high fructose corn syrup is processed almost the exact same way as alcohol in our bodies, which can also lead to these large bellies. 

The number one source of calories in the U.S. is from sugary drinks – mostly in the form of fructose or high fructose corn syrup. The corn refiners association claims that HFCS is no different than typical sugar when it comes to metabolism and obesity. But more and more research is coming out showing exactly how fructose is metabolized, which is more like alcohol than it is sugar.

When you eat or drink fructose, almost all of the calories are turned directly into fat, compared to glucose which is mostly used by your body for energy. One of the only differences between fructose and ethanol (alcohol) is that alcohol is metabolized in your brain causing the buzzed feeling.

As most people know to drink alcohol in moderation or not at all, the same applies for sugary drinks such as orange juice, soda or food products that contain fructose or HFCS especially as it turns directly into fat.  

The average American currently drinks 60 gallons of soda a year… so be on the lookout for Big Gulp Bellies and start preventing your Big Gulp Belly now!

Preventive Nutrition: Food and MS

Recently Kehres Health was featured on healthcentral.com in the article Food and MS: Nutritional Food Sources by Vicki Bridges.

Diagnosed with Multiple Sclerosis in 1989 and a long time Amigo owner, Vicki shares her experiences and knowledge as a regular contributor to healthcentral.com and through her blog Down the MS Path.

In her recent article, Vicki says “For MSers, good nutrition does more than make us feel good. Some nutritional elements seem to affect the number or intensity of relapses, so it seems the way we eat can change the course of our disease. That being said, many people do not follow a nutritious diet, maybe because it sounds complicated or difficult. It doesn't have to be.”

The article includes health tips about gluten-free diets, magnesium, vitamin D and fish oil, as well as sugar.

"In excess, sugar is poison to our body and creates unwanted stress on our hormones and nervous system,” Dr. Dan Kehres said. “The majority of grains convert into sugar as soon as they are digested, so grains can be just as harmful to our bodies as sugar. When reading nutrition labels, basically anything that ends in the letters '–ose' is going to be a sugar, including fructose, sucrose, glucose, etc."

Read the full article here. Thank you Vicki for including Kehres Health in your article!

Modern Day Hunter Gatherer

Thousands of years ago, humans had to hunt and gather food. Today, we still have to hunt and gather – but in a much different sense than we used to. For example, with a little searching you may be able to buy free-range organic eggs from a local farmer or find minimally processed stone ground bread in the freezer section at your local grocery store.

 

To quickly navigate through a grocery store to find the healthy options, avoid the middle of the store. Grocery stores are typically set up with all the very processed foods in the main aisles and the healthier foods around the outskirts. At first it may seem overwhelming and expensive but before too long you will be spending less time shopping and probably even less money than you were before.   

 

Here are a few examples of where I gather my food:

•Meat - Amish, hormone-free meat from a locally owned meat market. I go to Ted’s Meat Market in Saginaw (5660 Bay Road).

•Vegetables - locally grown vegetables when in season from the farmer’s market, otherwise I buy organic produce from larger grocery stores.

•Eggs – Dorothy at Jen’s work brings in eggs from the chickens she raises. They are free-range, organic and hormone free… for just $1.50 a dozen. Check with local farmers for healthy eggs at a very affordable price. It is pretty neat to buy eggs from a place where you can actually see the chickens roaming around the fields.

•Nuts – Target has Archer Farms brand raw, unsalted nuts.

•Coconut Oil – nearly every local health food store has coconut oil (great for cooking and/or skin lotion). Lately, I’ve been getting it from The Purple Coneflower in Bridgeport (6228 Dixie Highway). 

 

Spend a little extra time hunting for healthy food and you can become a modern day hunter gatherer, and avoid becoming a food zombie.

Chiropractic for Asthma

As asthma becomes more prevalent so does the use of asthma drugs. Unfortunately, these medications don’t come without a cost both physically and financially. Many asthma medications seem to reduce asthma at first, but ultimately mask the underlying problem while potentially causing life threatening conditions.

Due to safety concerns, as of February 18, 2010, the U.S. Food and Drug Administration (FDA) is requiring changes in four of the major asthma medications; Advair, Serevent, Foradil and Symbicort because of their potential life threatening side effects.

It is estimated that 22 million Americans have asthma, and more than 6 million Americans use one of the four medications mentioned above.

  

There are many other types of treatment for asthma that don’t have the risk of life threatening side effects. Chiropractic is a natural treatment that has been shown time and time again to help relieve and prevent asthma in many patients.

The stress from our daily lives puts excess stress on our bodies and our nervous systems. Chiropractic helps to reduce the stress on our bodies, reducing inflammation and increasing joint motion. Proper joint motion in the mid back is especially important for people with asthma as it increases rib motion, allowing more oxygen to be inhaled. With all joints moving and inflammation reduced as much as possible, our nervous systems can function properly which is essential for true health.

“I used to take Advair daily to control my asthma, but after one adjustment, I wouldn’t need to take Advair for at least a month,” Jordan, 22, chiropractic patient, said. “Ever since I have been getting adjusted regularly, I haven’t needed to take Advair or any other type of asthma medication.”

 

Elimination of dairy and inflammatory processed food has also been shown to greatly reduce asthma symptoms.

Consider chiropractic or other types of natural treatment for asthma, to avoid the risk of potential life threatening side effects, especially with children.