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Heuser Health Blog

#ROTW Watermelon Ice Cream

Sweeten up your weekend with some delicious and refreshing watermelon ice cream! Easy to make and Heuser approved!

Ingredients 

1 half large watermelon, cubed

2 cups fat free half and half 

1/4 cup no calorie sweetener 

Directions

 

Cube watermelon, place in blender. Blend till liquid

add half and half and no calorie sweetener, Blend.

transfer mixture into a baking dish

refrigerate for 2 hours 

Scoop out mixture back into blender. Blend until mixture so slushy 

Transfer mixture back into baking pan

freeze for another 3 hours

Scoop and enjoy! 

Healthy Derby Recipes

It’s that time of year in Louisville Kentucky. The 144th running of the Kentucky Derby is just days away! The most exciting 2 minutes in sports is very fun time of year for our city.

There will likely be over 150,000 people at Churchill Downs this Saturday enjoying the horse races. Even more people will be attending Derby parties or enjoying the races from the comfort of their own home. It is very easy to to get caught up in all the hoopla that comes with Derby. 

Drinks are flowing and food spreads are full of delicious creations. Many of these creations are likely not the healthiest options unfortunately. A lot of people say they are going to start a diet or get back to exercising after the Derby. Why wait?! There are plenty of options that you can bring to your party that don’t pack nearly as many empty calories. Here are several recipes to consider!

All of these recipes (and more!) can be found on our blog!

Tuna Salad

Ingredients:

    • 2 9 oz cans of tuna in water (drained well)
    • 2 medium celery stalks, chopped
    • 1/4 chopped dill or sweet pickles
    • 1/3 cup non fat pain greek yogurt
    • 3 green onions, chopped (white and green parts)
    • Salt and pepper to taste

Instructions:

1. Dice and chop your cellar, pickles, and green onions.
2. In a large bowl combine tuna, chopped ingredients, greek yogurt, and salt and pepper.
3. Serve as a slider on top of sliced tomatoes and cucumbers or on top of your favorite greens!

 

Grilled Salmon and Asparagus Skewers

Ingredients:

  • 1 bunch large Asparagus
  • 1 1/2 lbs Salmon filets 
  • 3 lemons
  • 4-8 bamboo skewers
  • 2 tbsp chopped oregano (dried or fresh)
  • 2 tsp sesame seeds
  • 1 tsp ground cumin
  • 1/4 tsp crushed red pepper flakes
  • 1 tsp salt
  • light cooking spray

    

Instructions:

1. Lightly coat grill with cooking spray and heat to a medium heat.
2. Prepare your items to be skewered. Cut salmon filets into 1 inch pieces, dice asparagus spears in half, slice lemons thinly.
3. In a small bowl, combine oregano, sesame seeds, cumin, pepper flakes, and salt.
4. Alternating between salmon, lemon slice, and two asparagus cuts, slide the items on the bamboo skewers creating 4 skewers. Depending on the size of your items use two bamboo skewers.
5. Lights spray skewers with cooking spray and sprinkle your dry ingredient mixture evenly over the salmon and asparagus.
6. Place skewers on grill turning every two minutes for 8 – 10 minutes or until salmon is cooked through.

Enchilada Zucchini Boats 

Ingredients:

  • 1 tablespoon of oil
  • 1/2 of a sweet onion
  • 1/2 red bell pepper
  • 3 cloves of garlic, minced
  • 1/4 teaspoon of cumin
  • 1/4 teaspoon of dried oregano
  • 1/4 teaspoon of paprika
  • 1/4 teaspoon of salt
  • 1 15 ounce can of black beans, drained and rinsed
  • 3 medium zucchinis
  • 1 1/2 cups of enchilada sauce
  • optional for topping: 1/2-1 cup of vegan cheese

Instructions

  1. Pre-heat oven to 400 degrees F and lightly grease a baking dish.
  2. Prepare your zucchinis by cutting them in half long ways and gently scooping out most of the inside of the zucchini and discarding. You want it so that the shell of the zucchini is just about 1/4 inch thick once the insides have been removed (see photo).
  3. In a skillet over medium heat, heat your olive oil and then add in the onion and pepper to sauté for 5 minutes. Add in garlic and spices and cook for an additional 2 minutes.
  4. Add in black beans and cook for abour 3 more minutes until the black beans are heated through. Take off of the heat.
  5. Dividing evenly, spoon the mixture into the zucchinis and place them in the greased baking dish.
  6. Top the zuchinnis with the enchilada sauce.
  7. Optional: top with vegan cheese.
  8. Bake for 30-35 minutes at 400 degrees.
  9. Let cool slightly and ENJOY!!

Guilt Free Chocolate Chip Cookies

Ingredients:

  • 1 cup Whole Wheat Flour
  • ½ teaspoons Baking Powder
  • ¼ teaspoons Salt
  • 1 teaspoon Vanilla Extract
  • 3 Tablespoons all natural Honey
  • 4 Tablespoons all natural Peanut Butter (try Smart Balance)
  • 1 cup unsweetened Applesauce
  • 1/2 cups Dark Chocolate Chips

Instructions: 

  1. Pre heat oven to 350 degrees
  2. In a large mixing bowl combine all ingredients and mix well
  3. Using light cooking spray, coat a large baking sheet
  4. Scoop out a small, or large amount of the cookie dough shaping into your cookie.
  5. Depending on the size of your cookies, bake in the over for 10 – 12 minutes.
    enjoy!

Skinny Margarita

Ingredients:

  • 1 Shot lime juice
  • 1 tbs orange juice
  • 1 tbs lemon juice
  • 1 tbs water
  • 1 Shot Tequila
  • 1 tbs organic honey

Stir togeather and enjoy!

Kentucky Derby Workout 2018

 

Get through the workout as fast as possible! Winner receives a Heuser Health tshirt. We go by the honor system so no cheating! Good luck and happy racing

Stop With the Excuses! Get Your Workout in!

I am tired… I am too busy… It is too nice outside… I don’t feel like it… Have you ever heard say of these phrases? You aren’t alone! There are so many things that happen in this crazy world of ours. We understand that it makes it tough to get to the gym sometimes.

However, just because it is tough doesn’t mean you shouldn’t make an attempt to workout. There is a big difference between an excuse and a reason. Don’t let an excuse you made up be the reason you don’t achieve your fitness goals. Here are 7 reasons people claim they can’t make it to the gym, and 7 reasons why it may just be an excuse.

1. Waiting to start fresh

You hear it all the time. “It’s the holidays! I will start again first of the year.” Or, “I am going to wait until after vacation.” “I will start after Derby.” – We understand life happens, but don’t let that be the reason for losing all your progress! The saying “you don’t use it, you lose it” couldn’t be more true. If you have an opportunity to exercise, don’t delay it… just do it!

2. The game is on

  • THE BROWNS MADE THE SUPER BOWL! Yeah that will never happen, but if my team did make it I wouldn’t miss it for the world! However… when you find out your team is going to be in the big game, you have time to plan. – Plan ahead! Exercise earlier in the day, go to the gym a different day that week. Bring a healthier option to the viewing party and eat that! (Check out our food blog for idea! http://heuserhealth.com/category/nutrition/). Go watch the game and have fun.

3. Being Lazy

  •  “I’m tired… I don’t feel like it… It’s too hot and I don’t feeling like going outside… exercise is boring.” – Take a moment and remind yourself why you started exercising! To lose weight? For your kids? To improve your health? Whatever your reason is, find it in yourself to make the healthiest version of yourself.

4. Fear

  • If you don’t know what you are doing at the gym, it can be intimidating. Especially if you are trying to maximize your workouts you really need to push yourself in the gym. That means using heavier weights and trying new exercises so that you aren’t doing the same thing over and over. – At Heuser Health you are working with experienced exercised physiologists who have been working in this field for years. We will help you overcome your fears

5. Work

  • “I don’t have time to make it to the gym because of work.” I am sure this has happened before! Unfortunately this happens to the best of us. Work does get in the ways sometimes and you have to make ends meet. – Things aren’t always going to go as planned. But you have to be flexible. You may have to get up on the weekend and exercise or get up earlier in the day to get an early morning workout. Even 30 minutes is better than nothing.

6. Out of Supplements

  • I mean c’mon…

7. Lack of Clothing

  • You do need to have proper clothing in order to exercise. You know when you are running out of things to wear! – Plan accordingly and wash your clothes before you run out of them. I have faith in your ability to do this.

 

When it comes down to it, there are a ton of obstacles that will come your way. Just because it is tough to make time doesn’t mean you shouldn’t do it. Some of the best things in life are very difficult to accomplish, especially maintaining a healthy lifestyle. Don’t let excuses be “reasons” for not coming to the gym. You owe it to yourself to become the healthiest version of yourself. You can do it!

 

https://www.muscleandfitness.com/workouts/workout-tips/top-8-excuses-people-make-not-going-gym

#ROTW: Tempura Shrimp with Asian Salad

Who says healthy can’t feel guilty. Check out our delicious Tempura Shrimp and Asian Salad!

Salad

2 cups shredded romaine lettuce 

2 cups chopped kale 

1 cup sliced carrots

1 cup chopped red cabbage

1 cup de-shelled edamame

1/2 cup chopped white onion

1 large avocado diced 

Combine all salad ingredients in a large bowl, choose your light dressing of choice

Shrimp

 

1/2 pound raw shrimp, de-shelled, leave tail on

1 cup whole wheat Panko breading

2 cage free eggs, beaten

1 tsp salt

1 tsp pepper

2 tbs olive oil 

Directions 

Make sure shrimp is de shelled and patted dry

Lightly dust shrimp with salt and pepper  

Dip each shrimp in egg mixture, then coat with whole wheat Panko bread crumbs 

bring a large sauté pan to medium high heat 

Add olive oil to the pan

Sauté each side of shrimp for two minutes, or until golden brown

Top your salad with the shrimp and enjoy!

 

The Difference Between Good and Bad Fats

The Difference Between Good and Bad Fats

If you have ever attended one of the nutrition lectures Dr. Heuser or Peggy give (and we strongly encourage you to do so if you haven’t!) then I am sure you have heard them discuss this topic. A lot of people who haven’t had any formal education may think of fats in food as being bad. This is not true! There are good fats and bad fats, and I hope to show you the difference in this blog post.

Fats are very important for a variety of reasons. One of the main things fat does is help you lose weight. Think about that… eat fat to help you lose weight, doesn’t make much sense on the surface! It may sound strange, but it’s true! In addition to that, eating the correct fats can help aid in improving your cholesterol.

The fats to avoid are trans fats and saturated fats. These are often found in packaged foods and fast foods. Foods like French fries, margarine, cake mixes, and ramen noodles. These kinds of things raise your LDL (low density lipoprotein, aka bad cholesterol) and lower your HDL (high density lipoprotein, aka HDL. Think lousy cholesterol (LDL) and happy cholesterol (HDL) to help you remember!

I digress. The reason these fats are so unhealthy is because most of them have undergone hydrogenation. This is a chemical process that food manufacturers use to keep the bad fat in packaged food from going bad. These are hard to find on labels because there are laws that allow food companies to mislabel their products if they put less than .5g in (which is still way too much!).

The fats to shoot for are unsaturated fats. Some are not as great for you as others, but I will provide examples of some great choices that you should try to get in your diet ASAP!

  • Foods with omega-3s in it – Fish! Especially salmon. We lone tuna as well!
  • Avocados – They are high in calories but also high in fiber. It can help you feel fuller much longer.
  • Extra virgin olive oil – One of the best oils you can cook with.
  • Eggs – Contrary to what you might have heard eggs have lots of HDL, antioxidants, and are a great source of protein.
  • Nuts – Specifically unsalted walnuts and almonds.
  • Flaxseed – Rich in omega-3’s and fiber.
  • All natural peanut butter – High in potassium, protein, fiber and unsaturated fats.

“Low-fat” diets are very misleading. You won’t get enough fat-soluble vitamins like A, D, E and K. In addition, good fats have properties that help lower the risk of heart disease. When food producers take the fat out of a food they have to replace it with something else. Usually it is some sort of refined sugar. This can cause a spike in your blood sugar and insulin levels because of how quickly they are digested. You will get hungry much more quickly, and this will eventually lead to overeating. It is a vicious cycle!

The moral of the story is, make sure you are getting a sufficient amount of good fats in your diet, stay away from the bad fats, and you will be well on your way to helping meet your nutritional goals, and on your way to improved health!

Information courtesy of https://www.unh.edu/healthyunh/blog/2013/06/difference-between-good-and-bad-fats and https://www.activebeat.com/diet-nutrition/10-fatty-foods-with-mega-health-benefits/9/

#ROTW: Mediterranen Style Tuna Salad

Just in time for warm weather we are whipping up our favorite tuna salad recipe with a Mediterranean flare. Were ditching calorie heavy tuna salad ingredients and relying on zesty spices to pack the flavor. (TIP, ditch the bread and serve in a cucumber cup!)

Ingredients 

1 Cup canned tuna in water, drained

1 Cup chopped cucumber 

1 Cup chopped carrots 

1/4 cup diced red onion

2 green onions, finely chopped 

3 TBS extra virgin olive oil

1 TBS yellow mustard 

1 TBS lemon juice 

1 TBS Paprika

1 TBS Cumin

1/4 TSP Salt 

1/4 TSP Pepper

Directions

Mix it all together, serve and garnish with green onion!

Keto Diet: Is it Worth the Hype?

 

   

Diet and exercise, the secret to losing weight… Not fake news. There are plenty of diets, fads and supplements that claim you will lose weight if you adhere to their program. Well… unfortunately a lot of these diets, fads and supplements are nonsense and do not work. If losing weight or sticking to a diet were easy, everyone would do it!

A very popular diet nowadays is the Keto Diet. Over the past couple years this diet has gained momentum as a weight loss tool, especially among athletes and celebrities. In short, the Keto diet is an extremely low carbohydrate, very high fat diet. The diet puts an emphasis on forcing the body into ketosis, which is a metabolic state where fat is the primary source of fuel, instead of carbohydrates. The idea behind the Keto diet is to change how your body uses energy. This is accomplished by the belief that burning more fat would in turn improve your ability to lose the excess fat in your body.

Matt Ruscigno researched the Keto Diet and published his results in a paper titled, “The Keto Diet: More Fad Than Long Term”. He found that, “Those who attempt the keto diet aren’t truly reaching ketosis because the amount of allowable carbohydrate is prohibitively low. All grains, pastas, breads, beans, sugar, sweeteners, starchy vegetables, and nearly all fruit are eliminated. Meats, full-fat dairy, eggs, leafy green vegetables, nuts, seeds, and oils are emphasized.” 

Ruscigno warned that many of the diet endorsers recommend a two-day fast as a way for the body to adjust to the changes in the way the body uses energy. This can in turn result in very low energy during this transitional period. As with any diet, there is always the risk for side effects. Ruscigno refers to the adverse effects of this particular diet as the keto flu, where he found that, “Bad breath, dry mouth, increased hunger, and excessive urination are potential side effects. Additionally, adherence to the diet is difficult, as eating out and social situations are impacted by the need for special foods.” 

Ultimately, Ruscigno found that, “Utilizing stored body fat as energy can lead to weight loss, though the long-term effects of eating extremely high-fat diets are unknown and go against current chronic disease prevention recommendations that emphasize plant foods that are eliminated here. Radically changing how your body processes energy is a health risk, and side effects could include digestive irregularities, muscle cramps, and nutrient deficiencies. Lastly, weight that was lost may return if carbohydrate consumption returns to normal.” 

If you are thinking about trying or are already on the keto diet, be cautious! Although there is evidence of weight loss, ultimately the long term effects of a high fat diet are unknown. There are also health risks and side effects that should be taken into account when deciding if this diet is right for you.

As more and more artificial and processed foods are put on the market, reading and understanding the nutritional labels are more confusing than ever! Foods that are marketed as healthy are in fact far from it. Thus it’s not surprising most of us don’t have a functional relationship with what we eat. Heuser Health fixes that through education. At Heuser Health we believe knowing your body is crucial to treating it well. Heuser Nutrition teaches the science of health: what works, what doesn’t and why. Our members make the right choices because they

understand the true outcomes — even down to the cellular level. Rather than a mindless system, we teach our members how various foods affect their bodies. Over time, members begin to see food as fuel for a healthy, vibrant life. Before trying another one of those fad or trendy diets, talk with a trainer or one of our physicians about what is right for you.

Information courtesy of https://www.perfectketo.com/what-is-the-ketogenic-diet/ and https://www.environmentalnutrition.com/issues/41_3/youshouldknow/The-Keto-Diet-More-Fadthan-Long-Term_153262-1.html

Muscle Groups You Need to Stop Ignoring

 

Many people want to get their “beach bodies” ready for spring and the upcoming summer months. As the weather warms up and trips to the pool become a regular part of your life, it is easy to just focus on the major muscle groups, while neglecting some of the smaller and harder to work areas. You know how it goes: Chest day is every day, you might hammer out a few extra sets of curls, or wake up and do 100 extra sit-ups every morning. What a lot of people don’t realize is that you may be inhibiting your potential for muscle growth and/or opening the door for an injury. It is very important that you continue to work on all the surrounding muscle groups to continue to achieve your goals in the gym! Here are 7 muscle groups that you should make sure you focus on while working out!

 

  1. Rotator Cuff: Looking to get movie-like deltoid muscles? Well if you don’t train the muscles that support your deltoids, then you won’t stand a chance of building this muscle area to give you a signature Dwayne “The Rock” Johnson look! If you injure or don’t strengthen your rotator cuff, you will restrict your range of motion and hinder your ability to do overhead exercises.
    • How do you strengthen it?Internal Rotation – Stand with your lifting arm closest to the cable machine, with your elbow flexed to 90-degrees and rotate in and out.

 

  1. Erector Spinae: We always work upper back and trap muscles with exercises like lat pulldowns and shrugs, but we may be neglecting the muscles that keep you upright. These muscles are what help you maintain your posture, assist in side bending and rotation, and stabilizing the spine during stretching and flexion.
    • How do we strengthen it? – Back extensions, supermans, and deadlifts – Good posture is very important!

 

  1. Gluteus Medius and Minimus: These muscles help to stabilize the pelvis, especially when on one leg. They are very important for athletic performance and for walking and climbing stairs.
    • How do we strengthen it? – Side-lying clam, lateral leg raise, resistance band lateral hip walk – Very basic but effective exercises!

 

  1. Tibialis Anterior: Have you ever had shin splints? This could be a result of weak tibialis anterior muscles! The tibialis anterior aides in activities such as walking, running, hiking, kicking a ball, etc. It functions to stabilize the ankle.
    • How do you strengthen it? – Band Foot Exercises – Sit on a chair, place an elastic band around your foot and extend your leg straight in front of you. Extend your foot forward and back.

  1. Obliques: Want to get a six pack? Don’t neglect these muscles! This is the muscle group on the sides of your stomach. Without strong obliques, all the crunches in the world won’t matter!
    • How do you strengthen them? – Side planks, bicycle crunches, side crunches – We do these every workout! Challenge yourself to do more at home to really feel a burn.

 

  1. Hamstrings: All the squats, deadlifts and lunges we do during classes indirectly target the hamstrings, but that is not sufficient to adequately build these muscle groups! Most people are quad dominant and therefore don’t target their hamstring muscles frequently enough. Having an imbalance within these muscle groups can lead to a variety of problems, including but not limited to back and knee injuries. Let’s all be proactive in preventing these injuries by focusing more on the hamstrings!
    • How do we strengthen hamstrings? – Hamstring curl machine, stability ball leg curls – Feel the burn in those hamstrings after doing several sets of these exercises!

 

  1. Forearm Extensors: Your grip strength is very important both in and out of the gym! Without strong forearms, your ability to hold heavier weights can be hindered and in turn you won’t be able to push heavier weights in the gym!
    • How do we strengthen forearm extensors? – Wrist curls, Reverse curls, squeezing exercises – In addition exercises like hammer curls help hit those muscle groups as well.

 

Be sure to work on these muscle groups whenever you have a chance! It can go a long way in preventing injuries and help you achieve your goals!

 

Information courtesy of https://www.mensfitness.com/training/pro-tips/7-muscles-everyone-ignores

 

 

 

Sizzling Southwest Soup & Skinny Margarita!

Sizzling Southwest Soup & Skinny Margarita!

It may be spring, but rain and chilly weather is still sticking around. Warm up your weekend with our “Sizzling Southwest Soup,” and what better to enjoy it with a guilt free “Skinny Margarita!” Sip your way into spring with these Heuser approved delights! 

Sizzling Southwest Soup 

Ingredients

2 tablespoons extra virgin olive oil 

2 garlic cloves, minced

1 small white onion, diced

1 green pepper, chopped

2 red tomatoes, diced

1 cup yellow corn

6 cups low sodium chicken broth

2 jalapeños, diced

1 14.5 ounce can of black beans, rinsed and drained

3 chicken breasts, boneless, cooked shredded (or chopped) 

Juice from 2 limes

1 cup cilantro, chopped 

1 avocado, pitted and sliced

1 tablespoon salt 

1 tablespoon pepper

1 cup shredded fat free cheese of your choice

Directions

  1. Heat a large pot over medium heat and add olive oil
  2. Add minced garlic, let it lightly brown
  3. Add diced onion, cook until it sweats 
  4. Combine green peppers and tomatoes to the mixture, let cook for a few minutes
  5. Add corn, let cook for a minute 
  6. Add chicken broth, cover the pot until the soup is boiling
  7. Remove cover and add the chicken, lime juice, jalapeños, avocado, salt and pepper. 
  8. Reduce heat to a simmer, cover pot for 10 minutes
  9. Serve and top with shredded cheese! 

Skinny Margarita

Ingredients

1 Shot lime juice

1 tbs orange juice

1 tbs lemon juice

1 tbs water

1 Shot Tequila

1 tbs organic honey

Stir togeather and enjoy!