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Heuser Health Blog

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!

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!