Good Food...

photo via lululemon.com

What's in your fridge? Take a tour of Dr. Kehres' healthy fridge.

Permanent Change

Make permanent changes. Contact Dr. Kehres at drkehres@kehreshealth.com for support and tips to change your life.

Dr. Joel Fuhrman in Fat, Sick & Nearly Dead

Kehres Health on Facebook

Availale at Kehres Health & Chiropractic

We recently held a drawing on our Kehres Health Facebook page, people posted what their favorite vegetable was which included spinach, red beets, brussel sprouts, broccoli, cucumbers and jalapenos.

We drew a random winner, and congratulations to Rox who won a Lifefactory glass reusable bottle!

Join our Kehres Health & Chiropractic Facebook page to ask health questions, see upcoming events, recent pictures and be part of future giveaways!

Dr. Kehres' Grocery List

The best rule of thumb when grocery shopping is to stay on the perimeter of the store and avoid the middle aisles as that is where the majority of the processed food is. However, it can still be difficult to sort through what is healthy.

Here is my typical weekly grocery list:

click above to download a printable version the list

Vegetables

• Avocado
• Broccoli
• Eggplant
• Jalapeño peppers
• Kale
• Mixed greens (a mix of spinach, lettuce, etc.)
• Onions
• Peppers - red, green, yellow and orange
• Spinach
• Swiss chard
• Tomatoes
• Sometimes: zucchini, sweet potatoes, cucumbers, asparagus, celery, cauliflower, artichokes, mushrooms, carrots, etc.

Fruits

• Bananas
• Blueberries (frozen for shakes, fresh for snacking)
• Lemons
• Oranges
• Strawberries (frozen for shakes, fresh for snacking)
• Sometimes: grapefruit, apples, mangoes, kiwi, peaches, pineapple, cherries, raspberries, etc.

Protein

• Beef, grass-fed and local. (If not, look for the leanest meat available at the grocery store because this means there will be less unhealthy fats, Omega-6's, in the meat.)
• Chicken, pastured and local. (If not available, see the tip above.)
• Eggs, pastured and local. (If not available, look for cage-free and anti-biotic free.)
• Fish, wild-caught (not farmed.)
• Canned, wild Alaskan salmon
• Canned sardines
• Turkey, pastured and local. (See the recommendation above for beef.)
• Whey protein powder (growth hormone free, anti-biotic free and no artificial sweeteners.)
• Wild game, such as venison (which isn't too hard to find for Michiganders!)

Other

• Almond butter
• Balsamic vinegar
• Coconut milk, full fat
• Coconut oil
• Dark chocolate (70% cocoa or higher, the more bitter the better!)
• Extra virgin olive oil
• Garlic
• Green tea (Jen's favorite is mango green tea)
• Hot sauce
• Raw nuts (avoid peanuts)
• Spices, any and all.
• Sometimes: red wine, pine nuts, craisins, raw & local honey, salsa, almond or coconut flour.

Remember, try to buy organic whenever possible (here is why you should eat organic). 

Click here for a printable version of this list.

Fun With Your Food

• Cut a pepper to 1/2 inch slices
• Put pepper in a pan (coated with coconut oil) on medium heat
• Crack one pastured egg inside each pepper slice
• Place a cover on the pan and cook until the egg turns white

Enjoy, this fun, fresh and local meal (everything except the avocados are from my garden!)

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