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

NBC 25 - Forget Mary Ann, add Ginger to your diet

From NBC 25 with Joel Feick

The Joys of Ginger, by Joel Feick of NBC 25

Do you remember the show "Gilligan's Island?" Two of the ladies on that show were Mary Ann and Ginger. Ask any man which one he prefers. A local wellness expert says go with ginger.

Actually Saginaw chiropractor Dr. Dan Kehres may be a little too young for Gilligan's Island. 

But he knows all about the health benefits of the root known as ginger. Perhaps you've seen it in the produce section of the grocery store. Dr. Dan says chop it up and add it to tea for a soothing drink. Ginger or ginger root is consumed as a delicacy, medicine, or spice. Other notable members of this plant family are turmeric another one of Dr. Dan's favorites.

For more information on healthy alternatives check out his website at: http://www.kehreshealth.com

Click here to watch the video from NBC 25.

You might also like:

• NBC 25: Incredible Protein Shake for Fall
• NBC 25: Want to lose weight? Eat eggs.
• NBC 25: Healthy Halloween Treats
• NBC 25: Coconut Oil lotion 

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

Recipe: Bone Broth [paleo]

Bone broth is one of the healthiest things for digestion and very easy things to make. 

Take leftover bones and carcass and put them into a large pot. 

Add:
1/4 onion
4 chopped celery sticks 
1 tablespoon of minced garlic 
2 tablespoons of apple cider vinegar to help the nutrients extract 

10-12 cups water or until everything is submerged.

Bring the pot to a boil and then reduce to a simmer. 

Leave it for 3-4 hours. Drain everything besides the liquid out.

It's great for soup or just to drink! 

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

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: Thankful People are Happy People

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!  

Recipe: Gluten-Free Pumpkin Pancakes [paleo]

Gluten-Free Pumpkin Pancakes with maple syrup & (real) butter

Who doesn't love pancakes? Unfortunately most pancakes are made with flour and milk, which is unhealthy and will just make you hungry in a few hours. 

Pumpkin is great to eat this time of year, as it contains a lot of potassium which can help lower blood pressure and help reduce the risk of a stroke.

These gluten-free pancakes are filled with protein and are dairy-free. With the added benefits of pumpkin, here is a healthy breakfast (or dinner!) for kids and adults. 

Gluten-Free Pumpkin Pancake Recipe

Makes 8 small pancakes, 6 grams of protein each

• 4 eggs
• 1/2 cup pumpkin puree
• 1/2 cup almond flour
• 1 tablespoon coconut oil, melted
• 1 teaspoon vanilla extract
• 1 tablespoon honey or maple syrup
• 1/4 teaspoon baking soda
• 1/4 teaspoon nutmeg
• 1/2 tablespoon cinnamon
• Pinch of salt

Enjoy!

Like pumkpin? Try our Pumpkin Spice Protein Shake recipe.  

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

Inspired: Surround Yourself

source

Especially when it comes to your health, the more support you have, the more success you will have. Surround yourself with positive, successful people who make their health a priority. 

Come to a free health class at Kehres Health & Chiropractic in Saginaw to join a healthy community!

NBC 25: Healthy Halloween Treats

Looking for a healthy Halloween treat? Give out glow sticks this year instead of candy! Learn more in NBC 25 Liz MacFarland's interview with Dr. Dan Kehres:



Read A Healthy Halloween Treat and see other NBC 25 segments featuring Dr. Kehres. 

A Healthy Halloween Treat

I love Halloween. The weather is great, apple cider is in season and it is fun to see kids dressed up for trick or treating.

The only thing I don't love about Halloween is the amount of sugar kids consume in a short period of time. 

Glow stick bracelets as Halloween treats

Most fun size Halloween candies have 7 - 12 grams of sugar in each of them. If your child eats 30 pieces of Halloween candy, it is like drinking eight cans of Coke!

Last year we were looking for a healthy alternative to candy... but something the kids would still enjoy.

We gave out glow stick bracelets as a Halloween treat and kids loved them! We helped kids put them on so they could wear them instantly. 

We just received glow stick bracelets in the mail again this year as we purchase them online. On Amazon.com, they are approximately $.08 each, which is cheaper than a fun size Kit Kat ($.09 each) or Snickers ($.16 each). 

Enjoy treats 20 percent of the time... but eight cans of Coke for anyone, especially a child, is too much sugar. 

Consider non-candy Halloween treats, ration out a few treats a night or create a candy buy back program in your house to give them cash instead (just make sure you don't eat it yourself!). 

Choose a healthier Halloween this year and you'll do your whole family, and neighborhood, a favor. 

Visit Amazon.com to see the glow stick bracelets we ordered, they come in packs of 100 or 300. Since we ordered more than $30 worth, we also got free shipping!

See my segment on NBC 25 with Liz MacFarland about healthier Halloween treats:

NBC 25: Incredible Protein Shake for Fall by Saginaw Chiropractor

By Joel Feick, NBC 25

NBC 25 Anchor Joel Feick enjoying a
Pumpkin Spice Protein Shake by Dr. Kehres

Saginaw chiropractor Dr. Dan Kehres loves protein and feels you should, too. Maybe you're bored with your protein shake choices. Here's a great way to zip up your shake, while adding protein to your diet. As with any eating plan, check with your doctor before you make any drastic changes in your diet.

The fall pumpkins are in. Pumpkin has a lot of potassium in it, which can help lower blood pressure and help reduce the risk of a stroke.

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.  

For more information, check out: Kehres Health in Saginaw

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.