Heuser Health

 

Heuser Health Blog

Recipe of the Week: Enchilada Zucchini Boats

Add some pizzazz to your Mexican night at home with this low carb enchilada option from  Brita Britnell!

 

  

 

 

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!!

 

Check out more delicious recipes on B.Britnell’s blog HERE!

Recipe of the Week: No-Bake Pumpkin Oatmeal Energy Bites

It’s almost Fall, and what better way to celebrate than to bring on the pumpkin!  These quick, easy no bake bites from Bless This Mess are a great pick me up snack and can be stored all week. Not to mention, delicious!  

Ingredients

  • 1 1/2 to 2 cups dry, uncooked oatmeal
  • 1/2 cup all-natural peanut butter or other nut or sun butter
  • 1/2 cup pumpkin puree
  • 1/4 cup chia seeds
  • 1/4 cup quality honey
  • 1 teaspoon vanilla extract
  • 1/2 teaspoon cinnamon or pumpkin pie spice
  • 1/2 cup mini dark chocolate chips

Instructions

  1. In a medium bowl add 1 and 1/2 cups oats, peanut butter, pumpkin, chia seeds, honey, vanilla, and cinnamon. Stir to combine well. You want the mixture to be soft but not too sticky. If you pick up a generous spoonful, you should be able to roll it into a ball and only make a minimal mess (it should stick together when rolled but still feel tacky on your hands). Depending on the type of oats you used (old-fashioned or quick oats), you made need to add up to a half cup more oats and stir until you reach the desired consistency. Again, it’s ok if it’s a little sticky because the oats will absorb some of the moisture after a little time passes, but unworkable sticky isn’t the goal.
  2. When the mixture is workable, add the chocolate chips and stir to combine. Scoop a large spoonful into your hand and roll into balls. Repeat with remaining dough. Keep these in the fridge for up to a week, or in the freezer for much longer.

 

 

Having Sleep Troubles?

Have Trouble Getting Quality Sleep? Here are Some Tips and Tricks!

 

I think if you asked 100 people if you think they sleep enough, or if they get quality sleep when they are catching some z’s, a majority of them would say no. The thing about it is most of us have some bad habits that inhibit us on getting the high quality sleep we all strive to get! Here are some tips and tricks on how to improve our quality of sleep.

 

Tip 1: Keep in sync with your body’s natural sleep-wake schedule.

-This is one of the most important things to do! If you are able to keep a good sleep pattern you will feel much more refreshed and energized than if you sleep the same number of hours at different times.

-Try to go to sleep at the same time and wake up at the same time every day! It will help set your internal clock and optimize your quality of sleep.

 

Tip 2: Control your exposure to light

-During the day: Expose yourself to bright sunlight in the morning, the light will help wake you up. Spend more time outside during daylight. Let as much natural light into your home or workspace.

-At Night: Avoid bright screens within 1-2 hours of your bedtime. So no to late night television. Don’t read with backlit displays. Make sure the room you are sleep in is dark, try putting up darker curtains!

 

Tip 3: Exercise during the day!

-People who exercise regularly sleep better at night and feel less sleepy during the day. It can help increase the amount of deep sleep you get. The more vigorous the better!

 

Tip 4: Be smart about what you eat and drink

-Limit Caffeine and nicotine à It can cause sleep problems as far as 12 hours down the line!

-Avoid big meals at night

-Avoid alcohol before bed. It can interfere with your sleep cycle once you’re out.

-Avoid drinking too many liquids before bed, it may result in frequent bathroom trips before bed.

 

Tip 5: Wind down to clear your head.

-Things like deep breathing, progressive muscle relaxation and visualizing peaceful, restful thoughts can go a long way to turning your brain off.

Heuser High Five: Debbie Finney

Her Heuser Story:

 

Debbie grew up across the river in Jeffersonville, IN and lived there until she and her husband moved to Prospect, KY in 1999 where they owned a large farming business.  She has been an RN for a little over 40 Years.  Debbie joined Heuser Health about 5 years ago and lost 50 lbs!  However, when her friend and workout buddy quit, she decided she could “maintain it on her own” but fell off the wagon and gained back nearly all of the weight she had lost.  Now, at 63, she knows that she has to stay motivated and strong, and rejoined in April of 2017.  Debbie says “I’ve gained way more than weight loss.  Mentally I am stronger.  Physically I am stronger.  I am coming “alone” but I have met so many people doing the same thing for themselves.  We are a community.  We encourage each other.  We cheer for the successes.”  Since rejoining, Debbie has lost 15 lbs, 7 inches off her waist, and 9% body fat!  Her current goal is to lose that 50 lbs (at least!) and stay focused on maintaining the plan.  Great job Debbie!  You are well on your way!

 

Fun Facts about Debbie

 

  • Debbie and her husband share 6 children and 13 grandchildren!
  • Enjoys knitting, crocheting, and sewing
  • Also loves hiking, reading, and gardening

Recipe Of The Week: Egg Muffins with Sausage, Spinach, and Cheese

Switch up your morning meal with these delicious egg muffins from Two Peas and Their Pod!  Add in veggies in place of the sausage for a vegetarian option as well.  Easily refrigerated for a healthy and quick breakfast for the week!

Easy Egg Muffins with Sausage, Spinach, and Cheese

INGREDIENTS:

  • 3 lean breakfast turkey sausage links
  • 5 egg whites
  • 2 whole eggs
  • 1/4 cup skim milk
  • Salt and pepper, to taste
  • 1/4 cup fresh chopped spinach
  • 1/4 cup shredded sharp Cheddar cheese
 

DIRECTIONS:

  1. Preheat the oven to 350 degrees F. In a medium skillet, brown the turkey sausage links on medium-high heat. Cook until sausage is brown all the way through. Cut sausage into 1/2 inch pieces. Set aside.
  2. In a large mixing bowl, whisk together egg whites and eggs. Whisk in skim milk and season with salt and pepper, to taste. Stir in the chopped spinach.
  3. Grease 6 muffin tin cups with cooking spray or line cups with paper liners. Pour egg mixture evenly into the muffin cups.
  4. Distribute cheese and sausage equally between each muffin cup.
  5. Bake egg muffins for 20 minutes, or until the muffins are firm in the center. Remove from oven and gently go round each egg with a butter knife. Serve warm.

 

2017 Heuser Cup Fast Approaching!

Get ready!  On Saturday, August 19 the 2017 Heuser Cup will return, now at Heuser East!

 

 

Register your team of 6 now!  Cost is only $30 per team ($5 a person!)

Several individual events will be taking place as well!  Email Chris@heuserhealth.com to register!

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!