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ROTW: Skinny Chicken Pot Pie

Skinny Chicken Pot Pie 

Every now and then a recipe comes along that blows the rest to the curb. Our Skinny Chicken Pot Pie is sure to be a favorite during the cold months ahead. We’ve cut calories, but not flavor by using non fat greek yogurt (19 grams protein a serving)! For the crust, we use Bisquick® Heart Smart® Pancake and Baking Mix, an excellent source of calcium and is naturally low in cholesterol. It’s low fat with 0% trans fat. Its light and will give you the satisfaction of the real thing. 


(Serves 8)

  • Two large free range chicken breasts, cubed 
  • 2 cups low sodium chicken broth
  • 1 TBS extra virgin olive oil 
  • 1 large yellow onion, diced
  • 3 Celery Stalks 
  • 2 cups sliced Carrots 
  • 2 cups brocoli 
  • 2 cups sweet corn (fresh or frozen)
  • 2 cups white mushrooms, sliced
  • 1 cup skim milk
  • 2 cups non fat greek yogurt 
  • Spice mix (rosemary, sage, parsley, thyme 1 Tsp each)
  • 1 packet Alfredo sauce mix
  • 4 1/2 cups Bisquick® Heart Smart® Pancake and Baking Mix
  • Mixed with another cup and 1/2 of skim milk


  1. Preheat oven to 425 Degrees 
  2. In a large skillet add two large free range chicken breasts, cubed and 2 cups low sodium chicken broth. Let cook on medium high heat for 3 minutes, then set aside. 
  3. In a large pot, heat 1 tbs extra virgin olive oil, medium high heat. 
  4. Add 1 large yellow onion, diced. Let sweat for 5 minutes. 
  5. Add 3 celery stalks, diced, 2 cups sliced Carrots, 2 cups broccoli , 2 cups sweet corn (fresh or frozen), and 2 cups white mushrooms (sliced) 
  6. Cover and let cook for 3 minutes
  7. Transfer chicken and broth into the pot
  8. Add 1 cup skim milk, 2 cups non fat greek yogurt and mix well
  9. Mix in spice mix. Rosemary, sage, parsley, and thyme 1 Tsp each. 
  10. Add 1 packet Alfredo sauce mix and stir until powder is dissolved
  11. Cover and Let cook for another 3 minutes, uncover and bring to a simmer


  1. In a large bowl combine 4 1/2 cups Bisquick® Heart Smart® Pancake and Baking Mix and 1 1/2 cup skim milk.
  2. Fold until the mix becomes a firm dough.
  3. Roll out dough on a flat surface. 


  1. Using a cup, separate dough into individual circles.
  2. Transfer chicken and vegetable mix into a large backing dish.
  3. Place the dough on top until surface is covered. 
  4. Bake in oven  at 425 Degrees for 18-20 minutes. 
  5. Let cool and sit for 15 minutes before serving. 

ROTW: Guilt-Free Oatmeal Cran Cookies

Figuring out the best way to make a cookie healthy is not easy. We tried baking many different ways and settled on this delicious Oatmeal Cran Cookie. We substituted coconut oil instead of butter, applesauce and honey for sweetness, and whole wheat flour instead of white. These cookies and sugar free and so good to “ch-eat.” P.S if you want to add some protein, throw a scoop-in the mixture.



  • 1 cup applesauce
  • 1 cup coconut oil (Melted, but still gooey)
  • 1 large cage free egg
  • 3-4 TBS honey (depending how sweet you want) 
  • 1 tsp vanilla extract 
  • 1 1/2 cups Rolled Oats
  • 1 1/2 cups whole Wheat Flour
  • 1 1/2 teaspoon baking powder
  • 2 tsp cinnamon
  • 1 cup dried cranberries


  1. Preheat oven to 350 degrees
  2. In a large bowl mix applesauce, coconut oil, egg, honey and vanilla extract. 
  3. In a separate large bowl mix rolled oats, whole wheat flour, baking powder, cinnamon and dried cranberries. 
  4. Pour the wet ingredients into the dry ingredients  and mix till you have that cookie dough texture 
  5. divide the mixture into 1-1 1/2 balls and place on a parchment covered baking sheet
  6. Bake in the oven for about 10 minutes or until edges are golden
  7. Let cookies cool for a few minutes then enjoy! 

Recipe of the week: Summer’s End Fish Stew

Fall is upon us, but the weather is still serves up summer feels. Before we transition into hearty warm dishes, soak up the last of summer with our “Summer’s End Fish Stew.” It’s the perfect transition meal to bide the time till the leaves drop. 



  • 2 TBS extra virgin olive oil 
  • 1 large yellow (or white) onion, chopped
  • 3 large garlic cloves, finely diced 
  • 1 cup chopped celery
  • 1 cup sweet corn (fresh or frozen)
  • 1/2 cup fresh parsley, finely chopped
  • 1 16oz can of crushed tomatoes, juice and all!
  • 1/2 can of 6oz tomato paste (so 3oz)
  • 2 cups vegetable broth
  • 1 cup of dry white wine
  • 1 8oz bottle of clam juice (right next to the canned tuna at the grocery)
  • 1 & 1/2 – 2 Lbs of cubed flakey white fish (fresh or, we used the frozen cod in the seafood section at Kroger, make sure to thaw completely before cubing & adding) 
  • 1 tsp of dried oregano
  • 1 tsp dried thyme
  • Salt and pepper to taste 


  1. In a large pot heat 2 TBS of extra virgin olive oil (medium heat)
  2. Add chopped onion, cook until caramelized (about 4 minutes) 
  3. Add chopped garlic, let cook for 1 minute
  4. Mix in celery, sweet corn, and fresh parsley, stir for around two minutes
  5. Next, Add crushed tomatoes and paste. Mix well and let cook for 8-10 minutes.
  6. Time for our liquid! Add vegetable stalk, white wine, and clam juice. 
  7. Add cubes of white fish and stir it all together. 
  8. Bring to a simmer and simmer until the fish is cooked through and flakes apart, around 4 minutes. 
  9. Stir in your thyme and oregano, salt & pepper to tase.
  10. Serve and enjoy! 

ROTW: Baked Sweet Potato Fries

Quick, easy and filled with nutrients. Switch the fast food fries for these easy to bake, sweet potato fries! 


  • 2 large sweet potatoes 
  • 2 TBS extra virgin olive oil 
  • 1/2 tsp salt 
  • 1/2 tsp ground pepper 
  • 1/4 tsp paprika 


  1. Preheat oven to 425 degrees 
  2. Rinse and peel sweet potatoes 
  3. Cut sweet potatoes into 1/4 inch slices 
  4. Place cut potatoes onto a large baking sheet
  5. Drizzle with olive oil and sprinkle with the spices 
  6. Toss potatoes lightly in pan to evenly coat with oil and spices 
  7. Place in oven and let bake for 20-25 minutes (TIP: toss the fries around again mid way through the baking process.) 

Eating Like a Vulture – Why You Should Refrain From Mystery Meats

By: Lauren Berryman

We, as human beings, are omnivores, meaning we eat plants and animals. However, some people choose to eliminate meat from their diets for health reasons or ethical concerns. Nevertheless, since we are at the top of the animal kingdom, we should eat like it. That means refraining from mystery meats.

Here at Heuser Health, we believe nutrition is a vital component to one’s overall health. Nurse Peggy Heuser (MSN, APRN) makes the analogy to her patients that since we are humans we should stop eating like vultures. Vultures will eat anything in sight – snouts, hooves, tongues, intestines, and so on. And, many of these parts are found in mystery meats, like hot dogs, sausages and bologna. 1

Many consumers are unaware of the exact ingredients found in these foods because of how the companies market them. Many times, these organs and trimmings are labelled under the vague categories “byproducts” and “variety meats.” 2 Now that is a bunch of bologna!

However, according to the Food and Agriculture Organization of the United Nations (FAO), “the raw meat materials used for precooked-cooked products are lower-grade muscle trimmings, fatty tissues, head meat, animal feet, animal skin, blood, liver and other edible slaughter by-products” that are emulsified. 3

These animal parts are ground up and flavored to appeal to our taste buds, making them high in sodium, fat, corn syrup and calories. 4 Additionally, the casings surrounding hot dogs, sausages and bologna are made from gastrointestinal tracts of animals. 5 That fact is hard to stomach.

Dr. William Kormos, the editor in chief of Harvard Men’s Health Watch wrote, “processed meats (salted, smoked, or cured) are associated with a higher risk [of disease].” 6 They are associated with diabetes, heart disease, high blood pressure, high cholesterol and some cancers.

Still, many choose to eat processed meats because we live in a fast-paced society and crave convenience. However, convenience can lead to an unhealthy lifestyle.

You do not necessarily have to eliminate meat from your diet as it is an excellent source of protein and nutrients. Rather, try eating chicken breast instead of chicken nuggets or pork tenderloin instead of bacon. With less fat and fewer calories, skinless lean meat is the better choice.

So, if you do eat meat, stick with the breasts, thighs and tenderloins, and leave the scraps for the vultures.



  1. Green, Dennis. “Photo Series Reveals the Creepy Truth in ‘Mystery Meat’.” Mashable, Mashable, 10 Aug. 2014, mashable.com/2014/08/10/mystery-meat-photo-series/.
  2. Petsko, Emily. “What Is Bologna Made Of?” Mental Floss, 24 Oct. 2018, mentalfloss.com/article/560697/what-is-bologna-made-of.
  3. Blevins, Melissa. “What Are Hot Dogs Really Made of?” Business Insider, Business Insider, 15 July 2017, www.businessinsider.com/what-are-hot-dogs-really-made-of-2014-7.
  4. Santos, Sarah Kaye. “The 15 Healthiest (and Unhealthiest) Meats You Can Eat.” Showbiz Cheat Sheet, 6 Dec. 2018, www.cheatsheet.com/health-fitness/healthiest-unhealthiest-meats-eat.html/.
  5. “Glad You Asked: What Is Bologna Made of, and How Did It Get Its Name?” Journal Times, 12 Jan. 2008, journaltimes.com/news/local/glad-you-asked-what-is-bologna-made-of-and-how/article_b6c40fab-b294-592f-a4f2-ebdeb79aa528.html.
  6. Newman, Tim. “Are We Supposed to Be Vegetarian?” Medical News Today, MediLexicon International, 15 Nov. 2017, www.medicalnewstoday.com/articles/320047.php.

Use It or Lose It: The Importance of Building Muscle

By: Lauren Berryman

As the old adage goes, “use it or lose it.” If you do not use your muscles, you will lose them. That is why strength training is important, especially when dieting and aging.

In addition to cardiovascular exercise, strength training is necessary to develop a balanced exercise regime. Building lean muscle helps increase bone density, manage weight, decrease risk of chronic disease, and improve quality of life. 1


Muscles act as an “engine” that burns calories, even at rest. In fact, “for every pound of muscle you gain, your body uses about 50 extra calories a day.” 2

Many people try different diets, but dieters typically all have the same goal: to lose weight. However, it is important to remember wellness is more important than the number on the scale.

Ideally, losing weight means losing fat mass while building muscle mass. Some diets push people to lose weight quickly. However, this may cause the body to burn muscle after burning a certain amount of fat. And, losing muscle slows the body’s metabolism.

Diet and exercise go hand-in-hand when it comes to losing weight. It is important to remember to not feel defeated if the number on the scale does not decrease. It could easily mean that you are losing fat and building muscle. Eating an adequate amount of protein helps build muscle, too.

It is especially important to build muscle as you age. The American College of Sports Medicine found that “people lose about 10 percent of their muscle by age 50,” and muscle continues to atrophy after that. 3

However, this can be prevented with regular strength training. The CDC found that “muscle-building exercise can improve balance, reduce the likelihood of falls, improve blood-sugar control, and improve sleep and mental health.” 4

While both men and women lose muscle with age, postmenopausal women lose muscle more quickly and gain body fat more easily. This is due to the lack of the hormone estrogen, causing the body’s metabolism to slow down. Some women choose to undergo hormone replacement therapy, which helps prevent muscle loss post menopause.

Still, strength training is important at all ages. To name a few, it includes weight-lifting, squats and push-ups. It also includes using proper form and giving the body enough time to recover.

Alright, time to hit the gym!



  1. “Strength Training: Get Stronger, Leaner, Healthier.” Mayo Clinic, Mayo Foundation for Medical Education and Research, 23 Feb. 2019, www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/strength-training/art-20046670.
  2. Stellner, Alison. “What Are the Benefits of Gaining Muscle Mass?” COM, Leaf Group, www.livestrong.com/article/218201-what-are-the-benefits-of-gaining-muscle-mass/.
  3. Stellner, Alison. “What Are the Benefits of Gaining Muscle Mass?” COM, Leaf Group, www.livestrong.com/article/218201-what-are-the-benefits-of-gaining-muscle-mass/.
  4. Sarnataro, Barbara Russi. “The Basics: Build Muscle for Better Health.” WebMD, WebMD, www.webmd.com/fitness-exercise/features/build-muscle-better-health.
  5. Image Link: https://totalshape.com/equipment/
    Credit name: Total Shape

Why You Should Say “No” to Processed Foods

By: Lauren Berryman

Nowadays, Americans are busier than ever. From working nine to five to picking kids up from school to running errands around town and so on, we crave convenience.

Convenience takes the form of fast food restaurants, microwavable meals and vending machine snacks. However, these processed foods, which are presumed to be convenient, are actually problematic.

Processed foods are chemically modified to have longer shelf lives and are often frozen, canned or dried. If you look at the nutrition label on your bag of snack mix, you may see unfamiliar words like maltodextrin, sodium diacetate and fumaric acid. These sound more like chemical compounds that should be found in a lab rather than ingredients that should be ingested by our bodies.

These foods are also high in sugar and carbohydrates and lack healthy components, like fiber, protein, vitamins and minerals. Our bodies are tricked into finding these processed foods tasty because the additives cause our brains to release the hormone dopamine, increasing the feeling of happiness. 1

While these foods may make you feel satiated and happy, these feelings do not last long because these foods are quickly digested. Overeating becomes a risk because the body soon feels hungry and desires more dopamine to be released again.

A study in the Cell Metabolism Journal found that diets high in processed foods led people to consume 500 additional daily calories, therefore causing them to gain about two pounds in just two weeks. 2

Added sugars, like high-fructose corn syrup, found in many processed foods increases triglyceride levels and fat storage around the waist line. An increasing waist circumference increases the chance of developing metabolic syndrome. And, an increased chance of metabolic syndrome increases the chance of heart disease, stroke and type 2 diabetes. 3

However, these conditions can be easily prevented by monitoring diet. The study concluded that “on the unprocessed diet, their levels of the appetite-suppressing hormone PYY increased while levels of ghrelin, a hormone that stimulates hunger, fell.” 4

Another study in the British Medical Journal also found that people who rarely eat processed foods have a greater life expectancy and decreased chance of heart disease. 5

So, say “no” to processed foods and “yes” to clean eating. Whole grain, all natural and locally grown foods are best. We live in a fast-paced society, but if you run to the local farmer’s market once a week and limit frozen meals, your risk of contracting metabolic syndrome will decrease.

When eliminating processed foods, a good rule of thumb is that fresh is best. Apples are better than apple juice. Fruit salad is better than fruit snacks. And, always steer clear of trans fats.


  1. Gunnars, Kris. “Nine Ways That Processed Foods Are Harming People.” Medical News Today, MediLexicon International, 1 Aug. 2017, www.medicalnewstoday.com/articles/318630.php.
  2. O’connor, Anahad. “Why Eating Processed Foods Might Make You Fat.” The New York Times, The New York Times, 16 May 2019, www.nytimes.com/2019/05/16/well/eat/why-eating-processed-foods-might-make-you-fat.html.
  3. “Metabolic Syndrome.” Mayo Clinic, Mayo Foundation for Medical Education and Research, 14 Mar. 2019, www.mayoclinic.org/diseases-conditions/metabolic-syndrome/symptoms-causes/syc-20351916.
  4. O’connor, Anahad. “Why Eating Processed Foods Might Make You Fat.” The New York Times, The New York Times, 16 May 2019, www.nytimes.com/2019/05/16/well/eat/why-eating-processed-foods-might-make-you-fat.html.
  5. Burfoot, Amby. “It’s Trendy to Scorn Processed Food. Now There’s Research to Back up That Attitude.” The Washington Post, WP Company, 24 June 2019, www.washingtonpost.com/lifestyle/wellness/its-trendy-to-scorn-processed-food-now-theres-research-to-back-up-that-attitude/2019/06/21/d19f54d8-929d-11e9-aadb-74e6b2b46f6a_story.html?utm_term=.544854920738.

Hydration in the Summer Heat

By: Lauren Berryman

With high temperatures surpassing 90 degrees lately, Louisvillians must ensure they are staying hydrated in this summer heat. With many activities outdoors, hydration is of upmost importance. The human body is composed of over 60 percent water, and it cannot function without it.

Water aids metabolic processes, regulates body temperature, controls blood pressure and helps remove waste, among countless other functions. 1 Because summer typically means hotter temperatures and more sweating, hydration is key.

According to the CDC, 43 percent of adults do not consume adequate water. 2 This statistic raises concerns, especially in hot and humid weather. Additionally, when exercising, the body can lose almost 2 liters of water through sweat. The best way to stay hydrated is to drink plenty of water before, during and after exercise.

On average, one should drink six to eight cups of water per day. However, the more one sweats, the more water they should drink. In addition, medical conditions, like diabetes and heart disease, impact the amount of water one should intake. 3

Another way to stay hydrated is eating foods high in water content, like cucumbers, celery and watermelon. In fact, about 20 percent of daily water intake comes from foods consumed. 4 Drinking sports drinks also helps replace electrolytes lost. However, be wary of drinks high in sugar content.

Coconut water is a good alternative to sports drinks because it is high in potassium and contains natural sugars. However, water still reigns as the best option and is zero calories. If you desire a fruity flavor, try adding fresh lemon, strawberries or mint to taste.

Thirst is the first sign of dehydration. According to the NIH, other symptoms include dry mouth, fatigue, headache, dizziness and dark yellow urine. 5 If you experience any of these symptoms, listen to your body and hydrate.

Dehydration can lead to heat-related illnesses, including heat cramps, heat exhaustion and heatstroke. Heat cramps cause painful muscle cramps, heat exhaustion causes dizziness and vomiting, and heatstroke is the most serious condition resulting in unconsciousness.

Ways to prevent dehydration include exercising indoors or at cooler times of day, progressing gradually and allowing the body to acclimate. Acclimation takes about two weeks and optimizes the body’s cardiovascular function by increasing blood plasma levels and increasing cardiac output. It also lowers the sweat threshold minimizing the body’s water loss. 6

Soaking in that vitamin D outside during the summer is important, but always remember to stay hydrated. Even when reading a book by the pool or enjoying a summer cookout, keep a water bottle handy, and enjoy your time outdoors.



  1. Laskey, Jen. “The Health Benefits of Water.” com, Everyday Health, 16 Feb. 2015, www.everydayhealth.com/water-health/water-body-health.aspx.
  2. Underhill, Allison, and Michael Schroeder. “8 Ways to Stay Hydrated Besides Drinking Water.” S. News & World Report, U.S. News & World Report, 2 July 2019, health.usnews.com/wellness/slideshows/8-ways-to-stay-hydrated-this-summer-without-drinking-water.
  3. “Staying Hydrated – Staying Healthy.” The American Heart Association, The American Heart Association, 6 Aug. 2014, www.heart.org/en/healthy-living/fitness/fitness-basics/staying-hydrated-staying-healthy.
  4. Underhill, Allison, and Michael Schroeder. “8 Ways to Stay Hydrated Besides Drinking Water.” S. News & World Report, U.S. News & World Report, 2 July 2019, health.usnews.com/wellness/slideshows/8-ways-to-stay-hydrated-this-summer-without-drinking-water.
  5. “From the Extension: Stay Hydrated during Hot Summer Days.” Daily Commercial, Daily Commercial, 6 July 2019, www.dailycommercial.com/news/20190706/from-extension-stay-hydrated-during-hot-summer-days.
  6. Belval, Luke. “Heat Acclimatization.” Korey Stringer Institute, University of Connecticut, 5 Mar. 2015, ksi.uconn.edu/prevention/heat-acclimatization/#.

# ROTW Strawberry and Avocado Chicken Salad


Strawberry and Avocado Chicken Salad 

Amp up your chicken salad while toning down the fat this summer with our Strawberry and Avocado Chicken Salad! With just 6 ingredients and 150 calories per serving, this salad is a delicious home run! 

Ingredients (Serves 6)

  • 2 Avocados (Shelled and diced)
  • 1 TBS Lemon Juice
  • 1/2 cup chopped red onion
  • 2 cups chopped strawberries
  • 1 cup diced cucumber 
  • 2 chicken breasts (shredded or chopped)  


  1. In a large bowl, mash diced avocados to create a creamy texture. 
  2. Stir in 1 TBS lemon juice.
  3. Add red onion, strawberries, cucumber and chicken and mix. 
  4. Garnish with feta cheese crumbles and balsamic drizzle. 


Grill Up a Healthy 4th of July Cookout

By: Lauren Berryman

Now that summer cookouts are in full swing, enjoy surrounding yourself with family and friends. Here is a healthy twist to your 4th of July cookout that will surely set off fireworks (see recipes below).


One of the best parts of cooking out is grilling. And, grilling is a healthier way to prepare foods. However, before you fire up the grill, remember that the unhealthy part of most cookouts is the abundance of red and processed meats, including hamburgers, hotdogs and bratwursts, which so many Americans love.

However, processed meats are linked to high blood pressure, heart disease and cancers. 1 There are healthy (and tasty) alternatives. For example, grilled chicken and black bean burgers are just a couple options.


As always, everything in moderation is okay for our health. While red meat consumed in excess is unhealthy, every so often it is fine to eat because it is high in iron, vitamin B12 and protein. 2


If you do decide to eat a classic hamburger, the bun is an easy way to pack on the calories and carbohydrates. So, try a wheat option or even go bun-less.

Now for the sides. Beans are a great source of protein and fiber, and baked beans are a classic cookout side item. A good rule of thumb is that homemade food is generally healthier than store-bought foods, especially since you are aware of what ingredients go into the food. Canned baked beans are often high in sugar and salt, so be cautious of how much you add when making them at home.


Additionally, corn on the cob is a favorite vegetable option at cookouts, just be wary of what you put on it. Butter is a saturated fat and, therefore, “may increase levels of ‘bad’ cholesterol (low-density lipoprotein or LDL)” and “may increase a person’s risk of heart disease.” 3


Raw fruits and vegetables are always a safe and tasty bet. Try dipping your veggies in hummus instead of dressing, too. Consisting primarily of chickpeas, hummus is high in protein and fiber and helps lower the chance of heart disease. 4


Now for everyone’s favorite topic: dessert. This is an easy category to get carried away with. But, a great, healthy option for both kids and adults is popsicles. Not the kind that are high in added sugar, but rather homemade ones. They are so easy to make and are a refreshing choice when dining outside. Just grab a couple of your favorite fruits, blend them, fill a popsicle mold, freeze, and enjoy.


Time to get grilling. Happy Independence Day!



  • Black Bean Burger: https://simple-veganista.com/smoky-black-bean-burger/
  • Grilled Chicken Variations: https://www.cookinglight.com/entertaining/menus-for-entertaining/grilled-chicken-recipes
  • Vegan Baked Beans: https://simple-veganista.com/healthy-baked-beans-instant-pot/
  • Hummus: https://www.simplyrecipes.com/recipes/hummus/
  • Fresh Popsicles: https://www.countryliving.com/food-drinks/g830/popsicle-recipes-0709/?slide=10



  1. Arnarson, Atli. “Why Processed Meat Is Bad For You.” Healthline, Healthline Media, 4 June 2017, www.healthline.com/nutrition/why-processed-meat-is-bad.
  2. Lee, Elizabeth. “Is Eating Red Meat Bad for Your Health?” WebMD, WebMD, www.webmd.com/food-recipes/features/the-truth-about-red-meat#1.
  3. D’Souza, Gillian. “Saturated vs. Unsaturated Fats: Which Is Better for You?” Medical News Today, MediLexicon International, 27 Apr. 2018, www.medicalnewstoday.com/articles/321655.php.
  4. Raman, Ryan. “Is Hummus Healthy? Top 8 Benefits of Hummus.” Healthline, Healthline Media, 2 May 2018, www.healthline.com/nutrition/is-hummus-healthy.