Heuser Health


Heuser Health Blog

The Importance of Sleep and How it Impacts Your Health


For those of you out there who love to sleep, you will enjoy this article because it gives you a reason to continue sleeping! For those of you that don’t get more than four hours of sleep every night, hopefully this gives you a reason to sleep more!

Getting enough quality sleep is incredibly important in maintaining good health throughout your life. Proper sleep can help protect your mental health, physical health, quality of life, and safety. During sleep, your body is working to support healthy brain function and maintain your physical health. In children and teens, sleep also helps support growth and development. Sleep deprivation can affect how well you think, react, work, learn, and get along with others. So, as you can imagine, when you deprive your body of sleep, you are putting yourself at risk for a variety of issues in the long term!

Sleeping helps your brain work properly. While you are sleeping, your brain is essentially preparing for the next day. Studies show that a good night’s sleep improves learning, regardless of the activity! Whether that is studying algebra, working on your golf swing, or how to drive a car, sleep leads to enhanced learning abilities and improved problem-solving skills.

On the flip side, studies also show that sleep deficiency alters activity in some parts of the brain. If you’re sleep deficient, you may have trouble making decisions, solving problems, controlling your emotions and behavior, and coping with change. Sleep deficiency also has been linked to depression, suicide, and risk-taking behavior.

Sleep also plays a very important role in your physical health. For instance, sleep is involved in healing and repairing your heart and blood vessels. Chronic sleep deprivation has been linked to increased risk of heart and kidney disease, high blood pressure, diabetes, stroke, and obesity. Think about that! All the hard work you are putting in at the gym, and just because you had to binge watch another episode of Stranger Things on Netflix your improvements could go to waste!

So, how much sleep should we be getting? The amount of sleep you need varies from person to person and it will change over the course of your life. The American Academy of Sleep Medicine (AASM) recommends that:

  • Infants 4-12 Months: 12-16 hours/day (including Naps)
  • Children Aged 1-2 Years: 11-14 hours/day (including naps)
  • Children aged 3-5 Years: 10-13 hours/day (including naps)
  • Children aged 6-12 Years: 9-12 hours/day
  • Teens aged 13-18 Years: 8-10 hours/day
  • Adults aged 18 Years+: 7-8 hours/day

Other tips that may be able to improve your sleep habits are:

  • Go to bed and wake up at the same time every day.
  • Try to avoid bright artificial light from television or cell phones an hour within bedtime
  • Avoid heavy/large meals within a couple hours of bedtime.
  • Avoid alcoholic drinks before bed.
  • Avoid caffeine, especially in the afternoon. Caffeine can stay in your system for up to 8 hours.
  • Being physically active (working out!!!) throughout the day.

A lot goes into becoming the healthiest version of yourself. Obviously a structured exercise regimen and eating healthy play a big role in that process. Getting a great night of sleep can pay huge dividends in your health. Count those sheep and get to sleep!

Information in this article courtesy of https://www.nhlbi.nih.gov/health-topics/sleep-deprivation-and-deficiency

Exercise: It can improve your GPA!

Exercise is good for you. Ground breaking statement! I think just about all of us know this to be true. However, a lot of people don’t really think about the changes it can make to your body on a deeper level other than “I need to lose weight because it is good for me.”

Well, even though this is true, exercise can do so much more for you! Did you know that including a structured exercise regimen can improve student performance in school? It’s true!

In a study conducted by Andrew Harveson titled, “Acute Exercise and Academic Achievement in High School Youth” he found that having a structured exercise regimen lead to small and positive changes in academic achievement and cognition in high school students. Specifically in math and cognition, he found that 30 minutes of cardio and 30 minutes of resistance training could improve academic success!

So, if you are looking for an extra boost in improving study habits for your kids, or kids looking to do that themselves, add exercise into your schedule and who knows what can happen with your grades!

Visit  the Louisville Youth Training Center (LYTC) website or Facebook page to see what exercise classes we have to offer, or try one of our Heuser Health classes! Take a step towards making a healthier, and smarter you!




Recipe of the Week: Cauliflower Fried Rice


We are constantly impressed with the power of cauliflower. It’s an excellent substitute for carb heavy dishes. This week, we used shredded cauliflower as a substitute for rice in our delicious “fried rice” recipe. We stayed true to traditional fried rice ingredients but substituted peas for de-shelled edamame to kick up the nutritional value. This recipe is quick, easy and totally guilt free! 



1 medium head of cauliflower 

2 garlic cloves, minced

1/2 cup chopped yellow onion

2 green onions, chopped

2  eggs, organic cage free 

1 cup edamame (or peas) 

1 cup chopped carrots 

1 tablespoon extra virgin olive oil

1 teaspoon salt 

1 teaspoon pepper 

3 tablespoons low sodium soy sauce 

1 tablespoon fish sauce (optional) 


  1. Coarsely chop cauliflower into florets, then Shred cauliflower using the largest side of a grater; the end product resembles grains of rice.
  2. Heat a large sauté pan over medium heat and add olive oil.
  3. Once pan is heated add minced garlic, then onion to pan. Let cook for a few minutes until golden.
  4. Add shredded cauliflower in the pan, let cook for a minute, then add carrots and edamame to the mix.  
  5. Add salt, pepper, soy sauce, and fish sauce (optional) to the mixture then cover and let cook for 5 minutes. 
  6. Beat two eggs in a small bowl then create a hole in the middle of the mixture. Add the eggs and scramble.
  7. Once the eggs are cooked stir into the rest of the mixture. 
  8. Transfer the mixture to serving bowl and add chopped green onion for garnish. 


Nutrition Facts (1 Serving Recipe makes 6

Calories: 115

Total Fat: 4.5g

Cholesterol: 31mg

Sodium: 812mg 

Potassium: 418mg

Total Carbs: 11g

Fiber: 4g

Sugar: 5g

Protein: 6g 

We Are Moving!

Our River Road location will be making the transition over to Mellwood Arts Center beginning this Thursday, 12/14/17.  All classes will be canceled on Thursday 12/14, Friday 12/15, Saturday 12/16, and Sunday 12/17.  We will *tentatively* open back up on Monday, 12/18/17 at 6:00am.  Please check email and/or Facebook, as we will post an update on Sunday with progress.


Our new address is 1860 Mellwood Avenue, Suite 197.  It is the first space on the right when entering Mellwood Arts Center.

*Please be aware that our bathrooms will not be finished for at least another week.  Restrooms will be available for use across the breezeway, but there will be no showers for the time being.  Thank you for being patient with us during this transition period!*

Heuser High Five: Amy Stemmle

Her Heuser Story:

Amy was born and raised in Louisville, KY. During the day, she works as a Senior Account Manager/Office Manager at Commonwealth Insurance Partners, and at night, she can be found teaching at her dance studio, Dance 502. She’s married with 2 kids, 2 dogs and too many hermit crabs.  She joined Heuser in November 2014 when her boss decided to offer it as a benefit to interested employees. She knew she needed some extra help after having her second child and was stoked to join the program. She was a casual member that enjoyed the classes when she could make it, but got a lot more serious in 2015 when she took ownership of her dance studio and wanted to be a better role model for her kids and students.  

Since joining Heuser, Amy is down 25 pounds and several dress sizes. She still wants to lose 50 more pounds but in the meantime is enjoying other gym-related victories. She holds 4 (very prestigious though some were won uncontested) Heuser individual medals, her team came in 8th (not last place!) in the most recent Heuser Cup and she can now bench press 145 lbs.After starting to regularly attend the Thursday Bodybuilding class and discovering her love of lifting heavy weights, she started personal training with Heuser trainer Donny Hack who causally mentioned training for a powerlifting competition. Amy ran with it and trainer Donny is now Coach Donny. She’s hoping to finally compete in 2018!


Fun Facts About Amy:

  • She owns a dance studio and loves to teach dance
  • Loves going to the gym (most of the time!)
  • Enjoys hanging out with her husband and two kiddos


Holiday Recipe Swaps!


While most consider this the season of indulgence, we work too hard here at Heuser Health to become victims of the holiday!  With just a few swaps, you can save your waistline AND enjoy all of the delicious foods that appear only once a year.  Try out the ones below from He and She Eat Clean and let us know how they turn out!




Recipe of the Week: Egg Nog Smoothie

Egg Nog lovers, rejoice!  This recipe tastes JUST like the real thing, but is packed with protein and about 75% less calories.  Thanks to  Eat, Spin, Run, Repeat we can enjoy this delicious holiday favorite without the guilt!



Egg Nog Smoothie 


by Angela Simpson

Prep Time: 5 mins

Cook Time: 0 mins

Ingredients (1 serving)

  • 1 scoop vanilla Vega Performance Protein (or vanilla protein powder of your choice)
  • 1 cup unsweetened almond milk
  • 1 frozen peeled banana
  • 2 tsp natural almond butter
  • 1 tsp ground cinnamon
  • dash of ground nutmeg and ground cloves
  • 1/4 tsp almond extract
  • 5-6 ice cubes


Place all ingredients except ice in a blender and blend until smooth.

Add ice as needed to thicken, and continue blending until no chunks remain.

Pour into a glass and garnish with a sprinkle of cinnamon and cinnamon stick.Egg Nog Smoothie by Angela Simpson Prep Time: 5 mins Cook Time: 0 mins Ingredients (1 serving) 1 scoop vanilla Vega Performance Protein 1 cup unsweetened almond milk 1 frozen peeled banana 2 tsp natural almond butter 1 tsp ground cinnamon dash of ground nutmeg and ground cloves 1/4 tsp almond extract 5-6 ice cubes Instructions Place all ingredients except ice in a blender and blend until smooth. Add ice as needed to thicken, and continue blending until no chunks remain. Pour into a glass and garnish with a sprinkle of cinnamon and cinnamon stick.

For more delicious and healthy holiday recipes from Eat, Spin, Run, Repeat, click HERE!

Salmon: Wild vs Farmed

WE LOVE SEAFOOD! In fact, the average american consumes 16.1 pounds of seafood per year. According to The National Fishery Institute, the top three most consumed seafood products are Shrimp, canned Tuna, and SALMON.

The American Heart Association recommends people should eat fish twice a week, especially salmon. Salmon is rich in omega-3 polyunsaturated fat and is a good source of protein while being low in calories and saturated fat. Omega-3 fatty acids have been shown to reduce the risk of sudden cardiac death and are associated with better cholesterol levels. You can learn more about the benefits of Omega-3’s at Health Ambition. With our demand for salmon growing each year, it’s no surprise our population of wild salmon is dwindling down. This lack of natural wild salmon has increased production of “farmed salmon.”

Based on the naked eye and taste bud, one would think there’s no nutrient difference between farmed and wild salmon. However, your taste buds are lying to you. Farmed salmon has nearly double the calories and fat than wild salmon! Wild salmon also contains more calcium and iron as well as potassium. Here’s a play by play break down: Read the Full Article ➨

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!






* 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



  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!