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Heuser Health Blog

Recipe Of The Week: Grilled Zucchini Hummus Wrap

If you are tired of the same old lunch sandwich, it’s time to mix it up!  These can be premade for a good “grab and go” lunch, and best of all, you can add in whatever veggies you would like!  See Maebell’s version below!

Grilled Zucchini Wrap! Gluten free, healthy, low calorie, vegetarian and SO GOOD! This is a quick and easy lunch you will love!

Ingredients

  • 1 zucchini, ends removed and sliced
  • salt and pepper to taste
  • 1 tablespoon olive oil
  • 1 tomato, sliced or handful of cherry tomatoes
  • 1/8 cup sliced red onion
  • 1 cup kale, tough stems removed
  • 2 slices white cheddar or chipotle gouda cheese
  • 2 large Udi’s gluten free tortillas (or whole wheat tortilla)
  • 4 tablespoons hummus

Instructions

  1. Heat a skillet or grill to medium heat.
  2. Remove the ends from the zucchini and slice length wise into strips. Toss sliced zucchini in olive oil and sprinkle with salt and pepper.
  3. Place sliced zucchini directly on grill and let cook for 3 minutes, turn and cook for 2 more minutes.
  4. Set zucchini aside.
  5. Place the tortillas on grill for approximately one minute, or just until grill marks are visible and tortillas are pliable.
  6. Remove tortillas from grill and assemble wraps, 2 tablespoons of hummus, one slice of cheese, zucchini slices, 1/2 cup kale, onion and tomato slices.
  7. Wrap tightly and enjoy immediately.

Find the whole recipe HERE at Maebell’s,  and while you are there check out other healthy recipes she provides!

Recipe of the Week: One Pan Pesto Chicken and Veggies

Hello Heuser Members! We know you are busy this time of year. Don’t let time be the reason you aren’t eating healthy and ruining all of your progress! Here is tasty and nutritious meal that only take 30 minutes to make from our friends at Julia’s Album!

pesto chicken, chicken dinner, chicken recipes, chicken thighs, boneless skinless chicken thighs, vegetables, gluten free dinner

Ingredients

  • 2 tablespoons olive oil
  • 1 pound chicken thighs, boneless and skinless, sliced into strips
  • 1/3 cup sun-dried tomatoes, drained of oil, chopped
  • 1 pound asparagus, ends trimmed, cut in half, if large
  • 1/4 cup basil pesto
  • 1 cup cherry tomatoes, yellow and red, halved

 

Instructions

  1. Heat a large skillet on medium heat, add 2 tablespoons olive oil, add sliced chicken thighs, season chicken generously with salt, add half of chopped sun-dried tomatoes – and cook everything on medium heat for 5-10 minutes, flipping a couple of times, until the chicken is completely cooked through. Remove the chicken and sun-dried from the skillet, leaving oil in.
  2. Add asparagus (ends trimmed), seasoned generously with salt, remaining half of sun-dried tomatoes, and cook on medium heat for 5-10 minutes until the asparagus cooked through. Remove asparagus to serving plate.
  3. Add chicken back to the skillet, add pesto, stir to coat on low-medium heat until chicken is reheated, 1 or 2 minutes. Remove from heat. Add halved cherry tomatoes, mix with the pesto and the chicken. Add chicken and tomatoes to the serving plate with asparagus. 

Enjoy! For more recipes, check out Julia’s Album HERE!

 

On The Go Workouts!

It’s finally summer! Often, many of us spend weeks on vacation, or relaxing by the pool etc.   If you are traveling,  you can definitely slack on your workouts, right? No equipment, no time.   FALSE!!! You don’t need any equipment in order to get a solid workout in. It is important to maintain working out because you can lose all of your improvements in as little as a week if you don’t do anything over vacation!

Imagine that, you have been in the gym sweating your face off for 8 weeks and you make some serious gains. Then after one week of sitting on the beach and by the pool, you lose a majority of what you worked so hard for! Why not get up in the morning and get your sweat on (for as little as 5-10 minutes) and mostly maintain what you worked so hard for?

Here are some workout ideas/exercises that you can pick from all on one page, and some different ways to format them.

Cardio Weights/Strength Core
Burpees Pushups Crunches
Mtn Climbers Dips (From a Chair) Bicycles
Jumping Jacks Wall Sit Flutter Kicks
Running (Outside!) Bodyweight Squat Toe Touch Crunch
High Knees Lunges Side Plank
In and Out Shuffle Step ups V- Ups
Squat Jumps Reverse Flies (grab cans!) Russian Twist / Squirm
Bear Crawl Side /Front Raise (cans) Toes + Elbows
Jump Rump (invisible) Pullups (Jump Pullups) 6” Hold
Jump Lunges Inverted Rows Ab Rower
Side Shuffle Single Leg Hip Lift Superman
Stairs (You can find some!) Goblet Carry (Grocery bags, suitcase, etc!) X Crunches

 

Here are a couple Ideas! You can even pick them yourself!

30 Minute Workout – Pick 5 exercises from each column

40 Seconds on, 20 seconds rest

 

Cardio 1:

Cardio 2:

Cardio 3:

Core 1:

Core 2

Core 3:

Cardio 4:

Cardio 5:

Weights 1:

Weights 2:

Weights 3:

Weights 4:

Weights 5:

Core 4:

Core 5:

Water:

Repeat Each Section

Cut out 1 core

 

 

 

20 Minute Workout – Pick 4 – 1 Min Each

 

Cardio 1:

Core 1:

Weights 1:

Cardio 2:

Core 2:

Weights 2:

Water / Rest 1 Min

Cardio 3:

Core 3:

Weights 3:

Cardio 4:

Core 4:

Weights 4:

Cardio 1

Core 1

Weights 1

Cardio 2

Core 2

Weights 2

 

 

10 Minute Workout: 15 Reps Each, as many times through as you can in 10 minutes!

-Pick 2 Cardio, 2 Weights, 2 Core

Cardio -> Cardio -> Weights -> Weights -> Core -> Core -> Repeat

 

Here are a couple other workout videos / Ideas made by Heuser Health!

https://youtu.be/zeEo3wIW4YA – Heuser 5 Minute Workout

https://youtu.be/hQVeRDWinls– TRX Band exercises

https://youtu.be/c3OK7ouTcJ0 – 10 to 1 Workout

 

Recipe of the Week: Avocado Shrimp Salad

I don’t know about you, but when the weather is warms up, I tend to gravitate towards lighter, fresh meals.  Try out this recipe for Avocado Shrimp Salad from Family Fresh Meals for a nutrient packed lunch or snack! 

 

Ingredients:

1/2 Tablespoon olive oil (or avocado oil if you have it)
2 limes (juice from limes)
1/4 cup chopped red onion
1/4 teaspoon salt
1/4 teaspoon pepper
1/8 teaspoon celery salt
1/2 cup cucumbers, diced
1 lb cooked shrimp, peeled, deveined and chopped
1/4 cup fresh tomato, diced
1 avocado, diced
1 Tablespoon chopped cilantro

Recipe adapted from Skinny Taste

Directions:

In a small bowl combine red onion, lime juice, olive oil, celery salt, salt and pepper. Let onions marinate for 5-10 minutes.

Next combine chopped shrimp, avocado, tomato, cucumbers, cilantro and gently mix until well combined. Drizzle dressing over mixture and gently toss once more to evenly coated.

Refrigerate for at least 30 minutes. This lets all the lovely favors develop!

 

Thank you again to Family Fresh Meals for sharing this yummy recipe!

BREAKFAST! 5 Common Mistakes

We know breakfast is an important meal, but are you making the most out of it?  Here are 5 common mistakes that are easy to make!

1) Not enough PROTEIN – protein builds muscle and revs metabolism

2) Not enough GOOD FAT – great for your heart and helps to burn fat

3) Not enough FIBER – controls blood sugar, fills us up, clears arteries

4) Too many simple carbohydrates – causes energy crashes

5) Typical breakfast: cereal/oatmeal, toast, fruit, juice (NOTHING BUT CARBS!)

 

Eating a high-carbohydrate breakfast will limit fat-burning during exercise and also create a sugar roller-coaster that will leave you tired and hungry soon after.  Protein, Good-Fats and Complex Carbs will provide you with long-lasting energy and allow you to burn fat during your workout.

 

If you want to increase energy and watch fat disappear, select an item from each of the following columns and you’re on the way!

 

Protein (15g+)

Organic Free Range Eggs

Greek Yogurt

Whey Protein

Cottage Cheese

Turkey (not just for lunch!)

Organic, Grass-fed meats

Turkey Sausage (no nitrates)

Carb Master Mill

 

Good Fats

Avocado

Coconut Oil to cook with

Grass-Fed Butter (Kerry’s Gold)

Mixed Nuts

Natural Peanut Butter

Olive Oil

Red Palm Oil

Almond Butter

 

Complex Carbs

Any Veggie (spinach, broccoli, kale, squash, asparagus, mushrooms, cauliflower, onions etc)

Small Fruit (Berries, apple, peach, grapefruit etc)

Ezekiel or Coconut Bread

Branch Chain Amino Acids: What Are They Good For?

Have you ever walked into a store that sells supplements and asked yourself, “What on earth is all this stuff?” Almost any store that sells these probably makes you ask this question. Among all of the hard-to-pronounce products, you will come across a big section supplements that all will have some variation of the acronym BCAAs. What the heck is a BCAA? And why are there so many different kinds of them?

BCAAs are popular and widely available. They are especially important in muscle growth. BCAAs cannot be synthesized by the body, which means they have to be supplemented via foods containing protein.

Branch chain amino acids (or BCAAs) are amino acids that are essential to the human body. They help with muscle hypertrophy, muscle maintenance, and can generate various tissues in the body. Here are 11 great benefits of BCAAs!

-Enhance muscle protein synthesis for greater muscle hypertrophy and maintenance of lean muscle mass.

-Leucine-enriched BCAAs enhance muscle building for older trainees.

-They can increase fat burning and glucose tolerance for a leaner body composition.

-BCAAs improve hormone balance for greater strength, power and endurance by increasing testosterone and decreasing cortisol.

-May improve strength development if enough leucine is consumed.

-BCAAs enhance strength endurance and decrease fatigue.

-BCAAs preserve the integrity of muscle fibers which will allow you to train more frequently because of reduced muscle soreness.

-BCAAs reduce muscle degradation by protecting lean muscle tissue.

-BCAAs improves insulin health and metabolic rate.

-BCAAs have anti-ageing properties.

-BCAAs improve cognition because of their enhancing effect on neurotransmitters.

Supplementation of BCAAs is recommended during periods of highly intensive exercise, which will promote growth of muscle tissue.

Needless to say, branch chain amino acids can greatly benefit whatever your workout goals are!

 

For further information regarding Amino Acids, check out http://aminoacidstudies.org/bcaa/

 

Recipe Of The Week: One Pan Lemon Parmesean Asparagus and Chicken

 With the weather changing and summer starting up, it’s time try some new recipes! Here’s one that caught my attention from Chelsea’s Messy Apron and it’s absolutely delicious!

The best ONE PAN lemon garlic parmesan chicken and asparagus

 

 

 

Ingredients
  • 1 and 1/2 pounds boneless skinless chicken breasts or tenders
  • 1/3 cup flour
  • 1 cup panko*
  • 1 cup parmesan cheese separated
  • 1 teaspoon dried parsley
  • 1/2 teaspoon garlic powder
  • 3-4 lemons
  • 1 tablespoon minced garlic
  • 8 tablespoons melted butter separated, I use unsalted
  • 1 tablespoon lemon pepper seasoning
  • 1 pound asparagus
  • 3 tablespoons olive oil
  • 3 tablespoons honey
  • Optional: fresh parsley, 1 lemon for topping

 

Instructions
  1. Preheat the oven to 400 degrees F. Line a large sheet pan with parchment paper and set aside.
  2. Grab three bowls. Add the flour to one bowl.
  3. Combine panko, 1/2 cup freshly grated parmesan cheese, dried parsley, garlic powder, about 1/2 teaspoon each of salt (I use seasoned salt) and pepper. Stir.
  4. In the final bowl, add 1-2 teaspoons lemon zest, 4-5 tablespoons lemon juice (depending on lemon flavor intensity desired), minced garlic, and 5 tablespoons melted butter. Stir. Remove 4 tablespoons of this mixture and set aside.
  5. Slice chicken breasts to the size of tenders (about 1 and 1/4th inch strips) or use chicken tenders.
  6. Coat in flour, heavily dredge in garlic lemon mixture, and then coat in the Parmesan panko mixture.
  7. Place on prepared sheet pan. Use any remaining Parmesan panko mixture and sprinkle over tenders. Sprinkle lemon pepper seasoning over the tenders (I use Mrs. Dash lemon pepper)
  8. Bake in preheated oven for 10 minutes and remove.
  9. Flip the tenders to the other side.
  10. Place the asparagus next to the tenders and drizzle the reserved lemon butter sauce. Sprinkle remaining 1/2 cup Parmesan cheese over the asparagus and toss with tongs.
  11. If desired place lemon slices over the chicken (optional)
  12. Return to the oven and bake for another 10-12 minutes or until the internal temperature of the chicken has reached 165 degrees F.
  13. Meanwhile, whisk remaining 3 tablespoons melted butter, 3 tablespoons lemon juice, 1-2 teaspoons lemon zest, 3 tablespoons olive oil, and 3 tablespoons honey in a small bowl. Add some pepper and parsley if desired.
  14. Remove from the oven and top with the honey lemon mixture and fresh parsley if desired and enjoy immediately.
  15. Do not top chicken breasts with the honey lemon mixture unless eating immediately and aren’t planning on having leftovers since it will make it soggy.

Check out the original post HERE or to find more great recipes!

Member Testamonial: Erica Buchanan

Erica Buchanan has been a member of Heuser Health through Papa Johns since 2014.  Though she had been training regularly and following a nutritious diet, there were still some changes that she wasn’t seeing.  Erica decided to partake in Heuser Health’s new Optimized Health program in December, and had the following to say about her results:

 

“HRT – Looks like the abbreviation for HEART.   It is Hormone Replacement Therapy.    I have always heard of women and men having hormone issues and needing replacement therapy.     It seemed like something that happens to other people.     Dr.  Louis Heuser did one of the Heuser Health checkups for me and stated that my hormones might be out of balance.   I didn’t know then, how HRT was going to change the current state I was in to what it is now.  

My husband was dying of pancreatic cancer just as I was going through menopause.   I am assuming that the stress and distraction of that time did not alert me to what was going on in my body.   Since going through menopause, I was not able to digest the foods I used to be able to without gas and irritable bowel syndrome.   I was not getting sleep.   No matter what I tried, even prescription medication, sleep was elusive.    I would wake up constantly in the night.   My bones started aching.    And even though I was working out at Heuser and had lost a lot of weight, I was getting weaker and weaker.    I was beginning to feel like perhaps I had some dreaded disease or cancer.  I knew I had to do something to change what was happening to me.   I was so tired all the time the house hold chores have been left undone. 

I had heard that hormone replacement therapy was risky.   From what I was going through, I decided just about anything was worth the risk.   I told Doctor Louis Heuser I would like to try it.   

The Heuser Health Clinic set me up for blood tests to see what levels my hormones were at.    Oh, my.  That was an eye opener.  They found that although my blood did not show any health issues, it did show that all my hormones were very low and my vitamin D levels were also low.    These low hormone levels, some almost non-existent, showed why I couldn’t sleep and why I was getting weaker.    I did not have any progesterone to help me sleep and no testosterone to help me have muscles.    It also explained why I was not able to feel amour toward my husband.   Without the hormones I lost the physical drive to want physical relationship with my husband.  

Peggy Heuser explained that in the past hormone replacement therapy was made with manmade hormones and not naturally occurring hormones.   That is what put us at risk for cancer from the HRT.   The medicinal industry had done research to find out what the hormone replacement issues were.   

The changes I felt were almost immediate.    I was finally able to go into a deep sleep and feel rested in the morning.   I am slowly being able to build up more energy.   I can see that I am not losing muscle mass like I did.   Instead of ignoring the opposite sex, I can admire them.   I am feeling normal now and able to do things I used to.     Although, I need to work harder on what foods I eat, because I am gaining weight again, I am so much healthier than I was.    I found my resistance to illness improving.   

It has been worth my time, blood tests, and expense on the hormone replacement therapy to live a life with energy, rest, and health.   I would recommend this therapy for anyone finding out that their sleep, energy, and emotional states have led to a loss of hormones from menopause (male or female). “

 

If you would like to learn more about Heuser’s Optimized Health program, feel free to call 502-893-7833 or email lauren@heuserhealth.com!

 

Introducing Heuser Optimized Health!

HeuserOptHealth_vertical_logo1

As you know, the professionals at Heuser Health are committed to providing you with the most complete preventive medical care available. For over 15 years, we have served our membership by combining advanced diagnostic wellness exams with effective exercise programming and the most up to date nutritional information available.

In an effort to improve on this comprehensive menu of health solutions for our members, Dr Louis Heuser and Peggy Heuser APRN are now proud to offer “Heuser Optimized Aging” for our participants.

Aging is different for all of us and happens at various ages.  Hormones play a big role in how we age and are a vital component in maintaining balance in our bodies. As we age, we begin to lose hormones (both males and females) that are vital to building muscle, losing weight, maintaining body composition, and avoiding and treating common diseases such as diabetes and heart disease. Our Optimized Aging program uses state of the art lab testing and physician-managed prescriptions to help you achieve and maintain proper hormonal balance while exercising regularly and eating nutritionally.

This program is based on proven scientific fact- not potions or gimmicks. However, unlike many hormone replacement companies that have flooded the Louisville area recently, Heuser Health plans to help you restore hormones to optimal levels without over treatment.  Beginning now, Heuser Health members can have hormone panels expertly reviewed and begin to replace the essential balance that is needed to allow them to achieve optimized health all while preventing and treating disease, growing muscle, losing fat and restoring vitality.

To add the Optimized Aging program to your membership, you will need to schedule an appointment with either Dr. Heuser or Peggy and have your periodic Heuser Diagnostic Exam plus a detailed review of your medical history.  We will obtain vital signs, body measurements and perform a current fitness test.  Appropriate lab work will be prescribed and labs can be drawn at any local area LabCorp.  The exam is typically covered by all major medical insurance (except Humana) with no co-pay or deductible.  In many cases, the labs are covered as well.

A follow-up consultation will be scheduled approximately one week from your initial exam to review the lab values, your medical history and all your recent biometrics. A Plan of Care and some personal health goals will be established for you at this time.  This appointment will be scheduled for one hour and you will be provided detailed info on your course of treatment.

If lab findings are normal, no hormone replacement maybe be required and we will focus our attention on establishing new ways to optimize your health including possible nutrition education, specialty fitness classes etc. We will plan to see you back in 6-12 months to re-evaluate your progress.

If your labs are not within an optimal range, hormone replacement therapy will be prescribed, other abnormalities will be discussed and treatment will be recommended.  Initially, it will be necessary to see you each month to re-draw the abnormal labs and update measurements until we are within an optimal range.  Once “Optimized Health” is achieved we will follow you quarterly to review your numbers and measure and evaluate your progress.

Compared to other hormone replacement companies, our program is significantly less expensive, more responsibly managed, requires no contract or pre-payment and GETS BETTER RESULTS because we include comprehensive fitness and nutritional programming.

The initial Diagnostic Exam and potential lab order are covered under most insurance free of charge. (Humana does not participate and patients will be charged for a $50 Vitality Check at check-in)

The follow up consultation and construction of your plan of care is only $130.

If a member enters the Optimized Aging program, the member’s monthly maintenance fee will increase by only $130 to cover the added services with no contract and no pre-payment.

Payment will continue to be drawn from your account on the first of each month.  If you choose to cancel the therapy, the monthly rate will revert back to your fitness-only maintenance fee.

 

  • Please note that Heuser Optimized Aging is for Heuser Health members only. Friends and family are encouraged to participate but will need to join Heuser Health first and actively participate in the fitness and nutrition programs offered to achieve Optimization!