Heuser Health


Heuser Health Blog


The jumbo soft pretzel is an American past time enjoyed at sporting events, the movies, and good old street vendors. Now you can enjoy this tasty snack right at home. Normally the Soft Pretzel isn’t the healthiest choice, but this recipe is a game changer. We’ve combined whole wheat flour and fat free greek yogurt to create these “Protein Packed Soft Pretzels!”


  • 2 cups whole wheat flour
  • 1 tablespoon baking powder
  • 1 teaspoon salt
  • 2 cups non-fat plain Greek yogurt
  • 1 cage free egg, beaten


  • Preheat over to 350 degrees 
  • In a bowl, combine flour, yogurt, baking powder, and salt and kneed until doughy
  • Once mixture is thick divide the dough into desired amount of pretzels
  • Roll each dough section into a long “rope”
  • Twist the dough ropes into desired shape
  • brush the tops of the pretzels with the beaten egg
  • Line a baking sheet with parchment paper and place pretzels onto the sheet 
  • Bake for 30 minuets 

Football is Back! Here are 8 Healthier Football Recipes to Celebrate

Football season is almost here everyone! In honor of the regular season kicking off in 8 days, here are 8 healthier recipes to bring to your football events so that all the hard work you put in doesn’t go away. Don’t let the football season be your excuse for weight gain!

1.) Baked Buffalo Cauliflower Bites

How to Make Dairy Free Ranch Dipping Sauce
In a mixing bowl, combine the following ingredients:
  • 1/2 cup soy milk
  • 1 cup low fat mayonnaise
  • 1/2 tablespoon fresh dill
  • 2 tablespoons chopped fresh parsley
  • 2 tablespoons chopped
  • fresh chives
  • 1/2 teaspoon garlic powder
  • 1/4 teaspoon onion powder
  • 1/2 teaspoon kosher salt
  • 1/4 teaspoon freshly cracked black pepper

How to Make Buffalo Cauliflower Bites

Preheat the oven to 450°F. Prepare the batter for the buffalo cauliflower bites by combining the following:

  • 3/4 cup all-purpose flour
  • 1 cup soy milk
  • 1 teaspoon garlic powder
  • 1/2 teaspoon kosher salt
  • 1/4 teaspoon freshly cracked black pepper
  1. 1. Whisk until smooth and thickened. 
  2. 2. Gently toss the cauliflower with the batter, being sure to coat the cauliflower thoroughly…
  3. 3. Line a baking sheet with foil and place a rack on top of the foil. Generously spray the rack with cooking spray and place the coated cauliflower bites onto the rack, being sure to leave space between each one… 
  4. 4. Bake in the preheated oven for 20 minutes or until the cauliflower bites start to brown. While the cauliflower bites are baking, melt 3 tablespoons dairy-free butter and mix with 1 (5 ounce) bottle of cayenne pepper sauce and 1 tablespoon honey. Whisk to combine. Give it a taste and adjust the flavors to your liking. If it’s too hot, add more honey. If the buffalo sauce is too sweet for you, add more cayenne pepper sauce.
  5. 5. When the cauliflower bites are ready, remove them from the oven and toss with the buffalo sauce mixture.
  6. 6. Spray the rack with cooking spray again and place the buffalo cauliflower bites back on the rack. Put back in the oven for 10 more minutes until browned to your liking. Remove the buffalo cauliflower bites from oven and allow to cool slightly. Transfer to a serving dish with the Dairy-Free Ranch Dipping sauce and enjoy!

2.) Veggie Pizza

 Prep Time 10 minutes

 Cook Time 2 hours

 Total Time 2 hours 10 minutes

 Servings 16 servings

 Calories 244 kcal


  • 2 packages refrigerated crescent rolls
  • 2 (8 ounce) packages cream cheese softened
  • 1 cup mayonnaise
  • 1 packet dry Ranch dressing mix or make it from scratch
  • 1 cup chopped broccoli
  • 1 cup chopped cauliflower
  • 1 cup chopped or shredded carrots
  • 1 cup shredded cheddar cheese
  • ¼ cup each additional chopped vegetables such as bell pepper, tomato, scallions, or black olives


  1. 1. Bake the crust according to the package instructions, about 12 to 15 minutes or until golden brown. Remove from oven and cool completely, at least 30 minutes.
  2. 2. Meanwhile, in a medium bowl, combine cream cheese, mayonnaise, and salad dressing mix. Chill in refrigerator to blend flavors while crust cools.
  3. 3. Spread the cream cheese mixture over the cooled crust. Top with broccoli, cauliflower, and carrots. Sprinkle with cheese and any additional vegetables, if using.
  4. 4. Chill at least one hour before slicing to serving.

3.) Paleo Mini Pepper Nachos

 Cuisine American

 Prep Time 10 minutes

 Cook Time 20 minutes

 Total Time 30 minutes

 Servings 4

 Calories 192 kcal


  • 2small packages mini peppers organic if possible or one large package
  • 1pound ground turkey or lean grass fed beef
  • 1/2 garlic powder
  • ground cumin
  • chili powder
  • 1/2- 1cup organic salsa
  • pinchsalt
  • 2 chopped fresh cilantro
  • 1/4-1/3cup shredded cheese optional


  1. 1. Preheat the oven to 400F.
  2. 2. Slice the peppers length wise, then remove the stem and seeds. Place on a baking sheet that has been lined with foil or parchment paper for easy clean up (spray with coconut oil to ensure they don’t stick – not required but recommended).
  3. 3. Place peppers in the oven for 12 minutes.
  4. 4. Place a large skillet over medium heat. Spray the skillet with coconut oil (or add 1/2 tbs. coconut oil and allow to melt). Add ground turkey and allow to cook through, breaking up the turkey into small pieces.
  5. 5. Cook about 7 minutes, until no longer pink in any place.
  6. 6. Add the garlic powder, cumin, chili powder, organic salsa and pinch of salt. Allow to cool slightly while waiting on peppers to finish.
  7. 7. Stuff the peppers with a small spoon once they come out of the oven. Top with grated cheese (optional) or just sprinkkle with chopped fresh cilantro.
  8. 8. If you add the cheese, turn on the oven’s broiler. Place the nachos under the broiler for 2 minutes (use foil to line the baking sheet with if you are going to use the broiler).
  9. 9. Serve hot or at room temperature.

4.) Paleo Sweet Potato Sliders



  • 1 lb grass fed lean ground beef
  • 2 sweet potatoes
  • 1 tbsp coconut oil 
  • 1 tsp sea salt 
  • 1 tsp cajun seasoning 
  • 1 avocado, sliced
  • 1 tomato, sliced 
  • 2-3 fresh Boston, Bib or Iceburg lettuce leaves


  1. 1. Preheat oven to 450 degrees. 
  2. 2. Form beef into small meat patties and press into flat into muffin tin.
  3. 3. Place in oven and bake for approximately 10 minutes or to desired doneness. 
  4. 4. While burger patties are baking, slice sweet potatoes into discs. 
  5. 5. Place discs in a bowl and coat with coconut oil and cajun seasoning. 
  6. 6. Line discs on a baking sheet and place in oven for approximately 25 minutes, turning over mid way through. 
  7. 7. Once patties and sweet potatoes are done, assemble by stacking sweet potato, beef patty, lettuce, avocado slice, tomato slice, sweet potato.  
  8. 8. Serve and enjoy! 

Makes approximately 6 sweet potato sliders. 

5.) Skinny Buffalo Chicken Dip


  • 2 cups shredded chicken
  • 1/2 cup nonfat Greek yogurt
  • 8 ounces Neufchatel cheese, softened
  • 4 ounces crumbled bleu cheese (about 1 cup)
  • 1/2 cup hot sauce (such as Frank’s)


  1. 1. Preheat the oven to 350 degrees.
  2. 2. Mix all ingredients together well.
  3. 3. Bake in the preheated oven until hot and bubbly, about 20 minutes.
  4. 4. Enjoy!

6.) Cheesy Cauliflower Nachos

Prep Time 20 minutes

Cook Time 33 minutes

Total Time 43 minutes

Servings 4 servings

Calories 157 kcal


  • 1 medium head cauliflower cut into florets
  • 2 tsp. olive oil
  • ½ tsp. ground cumin
  • ¼ tsp. sea salt or Himalayan salt
  • ¼ tsp. chili powder
  • ¼ tsp. garlic powder
  • ½ cup shredded Monterey jack or pepperjack cheese
  • ¼ cup chopped tomato
  • ¼ cup chopped red onion
  • ¼ cup chopped orange bell pepper
  • 1 medium jalapeño seeds and veins removed (optional), sliced (can add a second if desired)
  • ½ cup mashed avocado
  • 2 Tbsp. finely chopped cilantro


  1. 1. Preheat oven to 425º F.
  2. 2. Place cauliflower on baking sheet. Drizzle with oil. Sprinkle with cumin, salt, chili powder, and garlic powder; toss gently to blend. Spread evenly on baking sheet.
  3. 3. Bake for 30 to 35 minutes, or until tender-crisp and golden.
  4. 4. Top evenly with cheese. Bake for 3 to 5 minutes, or until cheese is melted.
  5. 5. Top evenly with tomato, onion, bell pepper, jalapeños, avocado, and cilantro; serve immediately.

YIELD: about 40 bites

PREP TIME: 15 minutes

COOK TIME: 30 minutes

TOTAL TIME: 45 minutes

7.) Sweet Potato Bites With Avocado and Bacon


  • 4 slices thick-cut bacon (about 3 ounces)
  • 2 tablespoons extra-virgin olive oil
  • 2 sweet potatoes, scrubbed clean, peels on
  • 1 1/4 teaspoons kosher salt, divided
  • 3/4 teaspoon black pepper
  • 2 medium avocados, peeled, pitted, and diced
  • 1 tablespoon fresh lime juice
  • 1/2 teaspoon smoked paprika
  • 3 tablespoons chopped cilantro
  1. 1. Preheat oven to 400 degrees F. Bake bacon according to these directions. Remove to a paper towel–lined plate and lightly pat dry. Once cool enough to handle, dice and set aside.
  2. 2. If necessary, move the racks to the upper and lower thirds of the oven. Increase the oven temperature to 425 degrees F. Line two rimmed baking sheets with foil (if reusing one of the bacon sheets, change out the foil for a fresh piece). Brush sheets with 1/2 tablespoon olive oil each. With a mandolineor very sharp knife, slice the sweet potatoes into 1/2- to 1/4-inch slices. Arrange the slices in a single layer on the oiled baking sheets, then brush tops with the remaining 1 tablespoon olive oil. Sprinkle with 1 teaspoon salt and black pepper. Bake for 20 to 25 minutes, until golden brown underneath, rotating the pans 180 degrees and changing their positions on the upper/lower racks halfway through. Remove the pans from the oven, flip the slices over, then roast for an additional 8 to 11 minutes, until golden on top.
  3. 3. Meanwhile, in a small bowl, combine the avocado, lime juice, remaining 1/4 teaspoon salt, and smoked paprika. Mash lightly with a fork, leaving the mixture slightly chunky. Set aside.
  4. 4. Transfer the baked sweet potato slices to a serving plate. Top each with a dollop of the avocado mixture, chopped bacon, and cilantro. Serve warm or at room temperature.

8.) Cowboy Caviar Recipe

Cowboy Caviar is packed with colorful, fresh ingredients that also happen to be healthy. Makes a great salsa, dip, or salad at your next party or barbecue! Naturally vegan and gluten free.

Prep Time 15 minutes

Cook Time 1 hour 5 minutes

Total Time 1 hour 20 minutes

Servings 12 servings

Calories 194 kcal


  • 1/2 cup olive oil
  • 1/4 cup sugar (see notes)
  • 1/4 cup white wine vinegar
  • 1 teaspoon chili powder
  • 1 teaspoon salt
  • 1 pound Roma tomatoes, seeded and diced
  • 1 (15 ounce) can black-eyed peas, drained and rinsed
  • 1 (15 ounce) can black beans, drained and rinsed
  • 1 (11 ounce) can super sweet corn, drained (see notes)
  • 1 red onion, diced
  • 1/2 cup diced green bell pepper
  • 1/2 cup diced red bell pepper
  • 1 cup chopped cilantro (from 1 bunch)


  1. 1. In a large bowl, whisk together the olive oil, sugar, white wine vinegar, chili powder, and salt. 
  2. 2. Add tomatoes, black-eyed peas, beans, corn, red onion, and bell peppers. Stir to combine.
  3. 3. Stir in cilantro. Cover and chill at least 1 hour or overnight to blend flavors. Serve chilled or at room temperature.

Recipe Notes

  1. 1. Regular canned sweet corn or frozen corn may be substituted for the extra sweet corn. The closest measurement for either option is 3/4 cup, but feel free to use the whole 15-ounce can of corn.
  2. 2. 1 sweet onion or a bunch of green onions may be substituted for the red onion.
  3. 3. A single bell pepper may be substituted for the 1/2 cup each of chopped red and green bell peppers.
  4. 4. In the Midwest, we like the sugar in this recipe. I personally think it tastes great. BUT. If you think 1/4 cup sugar sounds like too much, feel free to use less. Perhaps add 1 tablespoon at a time. A couple of readers have suggested this is way too sweet and they were disappointed. It breaks my heart. You can always add more vinegar and salt if you want to try to save your batch. But I swear, this is how we eat it in America’s Dairyland. And we love it.
Recipes courtesy of

Heuser High Five: Greg Blakemore



His Heuser Story: Greg’s Heuser Story: Greg is originally from Harrodsburg, Ky but grew up in Louisville. Greg owns a company called the Nehemiah Group and Compassion Medical Network. He is Married to Karen Blakemore and they have 2 daughters, Dana and Lauren. 

Greg decided to join Heuser Health after being diagnosed with diabetes. After meeting with Dr. Heuser and Peggy, he was ready to get started. Since joining the program, he has seen some huge improvements! Greg’s body fat% went from 26% down to 20%. In addition to that, Greg says his waist measurements went down, and that he is seeing definition in his arms, chest and legs. His strength is increasing too! 

Greg started the program weighing 220 pounds and it now down to 198. His end goal is to weigh 180 lbs. We have no doubt that you will reach that goal, keep up the great work Greg!

Fun Facts About Greg:

  • Greg and Karen love to travel the world
  • Greg has been on many mission trips and loves participating in bible studies
  • He enjoys business mentoring as well
  • Greg will soon be a grandfather! His daughter and her husband are expecting their first child in November!

#ROTW Watermelon Ice Cream

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


1 half large watermelon, cubed

2 cups fat free half and half 

1/4 cup no calorie sweetener 



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


    • 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


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


  • 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



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 


  • 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!!

Guilt Free Chocolate Chip Cookies


  • 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


  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.

Skinny Margarita


  • 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!



#ROTW: Tempura Shrimp with Asian Salad

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



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 


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!)


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


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