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Heuser Health Blog

#ROTW: Tempura Shrimp with Asian Salad

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

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

Shrimp

 

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 

Directions 

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!)

Ingredients 

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

Directions

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

Keto Diet: Is it Worth the Hype?

 

   

Diet and exercise, the secret to losing weight… Not fake news. There are plenty of diets, fads and supplements that claim you will lose weight if you adhere to their program. Well… unfortunately a lot of these diets, fads and supplements are nonsense and do not work. If losing weight or sticking to a diet were easy, everyone would do it!

A very popular diet nowadays is the Keto Diet. Over the past couple years this diet has gained momentum as a weight loss tool, especially among athletes and celebrities. In short, the Keto diet is an extremely low carbohydrate, very high fat diet. The diet puts an emphasis on forcing the body into ketosis, which is a metabolic state where fat is the primary source of fuel, instead of carbohydrates. The idea behind the Keto diet is to change how your body uses energy. This is accomplished by the belief that burning more fat would in turn improve your ability to lose the excess fat in your body.

Matt Ruscigno researched the Keto Diet and published his results in a paper titled, “The Keto Diet: More Fad Than Long Term”. He found that, “Those who attempt the keto diet aren’t truly reaching ketosis because the amount of allowable carbohydrate is prohibitively low. All grains, pastas, breads, beans, sugar, sweeteners, starchy vegetables, and nearly all fruit are eliminated. Meats, full-fat dairy, eggs, leafy green vegetables, nuts, seeds, and oils are emphasized.” 

Ruscigno warned that many of the diet endorsers recommend a two-day fast as a way for the body to adjust to the changes in the way the body uses energy. This can in turn result in very low energy during this transitional period. As with any diet, there is always the risk for side effects. Ruscigno refers to the adverse effects of this particular diet as the keto flu, where he found that, “Bad breath, dry mouth, increased hunger, and excessive urination are potential side effects. Additionally, adherence to the diet is difficult, as eating out and social situations are impacted by the need for special foods.” 

Ultimately, Ruscigno found that, “Utilizing stored body fat as energy can lead to weight loss, though the long-term effects of eating extremely high-fat diets are unknown and go against current chronic disease prevention recommendations that emphasize plant foods that are eliminated here. Radically changing how your body processes energy is a health risk, and side effects could include digestive irregularities, muscle cramps, and nutrient deficiencies. Lastly, weight that was lost may return if carbohydrate consumption returns to normal.” 

If you are thinking about trying or are already on the keto diet, be cautious! Although there is evidence of weight loss, ultimately the long term effects of a high fat diet are unknown. There are also health risks and side effects that should be taken into account when deciding if this diet is right for you.

As more and more artificial and processed foods are put on the market, reading and understanding the nutritional labels are more confusing than ever! Foods that are marketed as healthy are in fact far from it. Thus it’s not surprising most of us don’t have a functional relationship with what we eat. Heuser Health fixes that through education. At Heuser Health we believe knowing your body is crucial to treating it well. Heuser Nutrition teaches the science of health: what works, what doesn’t and why. Our members make the right choices because they

understand the true outcomes — even down to the cellular level. Rather than a mindless system, we teach our members how various foods affect their bodies. Over time, members begin to see food as fuel for a healthy, vibrant life. Before trying another one of those fad or trendy diets, talk with a trainer or one of our physicians about what is right for you.

Information courtesy of https://www.perfectketo.com/what-is-the-ketogenic-diet/ and https://www.environmentalnutrition.com/issues/41_3/youshouldknow/The-Keto-Diet-More-Fadthan-Long-Term_153262-1.html

Muscle Groups You Need to Stop Ignoring

 

Many people want to get their “beach bodies” ready for spring and the upcoming summer months. As the weather warms up and trips to the pool become a regular part of your life, it is easy to just focus on the major muscle groups, while neglecting some of the smaller and harder to work areas. You know how it goes: Chest day is every day, you might hammer out a few extra sets of curls, or wake up and do 100 extra sit-ups every morning. What a lot of people don’t realize is that you may be inhibiting your potential for muscle growth and/or opening the door for an injury. It is very important that you continue to work on all the surrounding muscle groups to continue to achieve your goals in the gym! Here are 7 muscle groups that you should make sure you focus on while working out!

 

  1. Rotator Cuff: Looking to get movie-like deltoid muscles? Well if you don’t train the muscles that support your deltoids, then you won’t stand a chance of building this muscle area to give you a signature Dwayne “The Rock” Johnson look! If you injure or don’t strengthen your rotator cuff, you will restrict your range of motion and hinder your ability to do overhead exercises.
    • How do you strengthen it?Internal Rotation – Stand with your lifting arm closest to the cable machine, with your elbow flexed to 90-degrees and rotate in and out.

 

  1. Erector Spinae: We always work upper back and trap muscles with exercises like lat pulldowns and shrugs, but we may be neglecting the muscles that keep you upright. These muscles are what help you maintain your posture, assist in side bending and rotation, and stabilizing the spine during stretching and flexion.
    • How do we strengthen it? – Back extensions, supermans, and deadlifts – Good posture is very important!

 

  1. Gluteus Medius and Minimus: These muscles help to stabilize the pelvis, especially when on one leg. They are very important for athletic performance and for walking and climbing stairs.
    • How do we strengthen it? – Side-lying clam, lateral leg raise, resistance band lateral hip walk – Very basic but effective exercises!

 

  1. Tibialis Anterior: Have you ever had shin splints? This could be a result of weak tibialis anterior muscles! The tibialis anterior aides in activities such as walking, running, hiking, kicking a ball, etc. It functions to stabilize the ankle.
    • How do you strengthen it? – Band Foot Exercises – Sit on a chair, place an elastic band around your foot and extend your leg straight in front of you. Extend your foot forward and back.

  1. Obliques: Want to get a six pack? Don’t neglect these muscles! This is the muscle group on the sides of your stomach. Without strong obliques, all the crunches in the world won’t matter!
    • How do you strengthen them? – Side planks, bicycle crunches, side crunches – We do these every workout! Challenge yourself to do more at home to really feel a burn.

 

  1. Hamstrings: All the squats, deadlifts and lunges we do during classes indirectly target the hamstrings, but that is not sufficient to adequately build these muscle groups! Most people are quad dominant and therefore don’t target their hamstring muscles frequently enough. Having an imbalance within these muscle groups can lead to a variety of problems, including but not limited to back and knee injuries. Let’s all be proactive in preventing these injuries by focusing more on the hamstrings!
    • How do we strengthen hamstrings? – Hamstring curl machine, stability ball leg curls – Feel the burn in those hamstrings after doing several sets of these exercises!

 

  1. Forearm Extensors: Your grip strength is very important both in and out of the gym! Without strong forearms, your ability to hold heavier weights can be hindered and in turn you won’t be able to push heavier weights in the gym!
    • How do we strengthen forearm extensors? – Wrist curls, Reverse curls, squeezing exercises – In addition exercises like hammer curls help hit those muscle groups as well.

 

Be sure to work on these muscle groups whenever you have a chance! It can go a long way in preventing injuries and help you achieve your goals!

 

Information courtesy of https://www.mensfitness.com/training/pro-tips/7-muscles-everyone-ignores

 

 

 

Sizzling Southwest Soup & Skinny Margarita!

Sizzling Southwest Soup & Skinny Margarita!

It may be spring, but rain and chilly weather is still sticking around. Warm up your weekend with our “Sizzling Southwest Soup,” and what better to enjoy it with a guilt free “Skinny Margarita!” Sip your way into spring with these Heuser approved delights! 

Sizzling Southwest Soup 

Ingredients

2 tablespoons extra virgin olive oil 

2 garlic cloves, minced

1 small white onion, diced

1 green pepper, chopped

2 red tomatoes, diced

1 cup yellow corn

6 cups low sodium chicken broth

2 jalapeños, diced

1 14.5 ounce can of black beans, rinsed and drained

3 chicken breasts, boneless, cooked shredded (or chopped) 

Juice from 2 limes

1 cup cilantro, chopped 

1 avocado, pitted and sliced

1 tablespoon salt 

1 tablespoon pepper

1 cup shredded fat free cheese of your choice

Directions

  1. Heat a large pot over medium heat and add olive oil
  2. Add minced garlic, let it lightly brown
  3. Add diced onion, cook until it sweats 
  4. Combine green peppers and tomatoes to the mixture, let cook for a few minutes
  5. Add corn, let cook for a minute 
  6. Add chicken broth, cover the pot until the soup is boiling
  7. Remove cover and add the chicken, lime juice, jalapeños, avocado, salt and pepper. 
  8. Reduce heat to a simmer, cover pot for 10 minutes
  9. Serve and top with shredded cheese! 

Skinny Margarita

Ingredients

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!

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!

http://www.lytclouisvilleyouthtrainingcen.elisting.us/contact_us

https://www.facebook.com/louisvilleyouthtraining/

 

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! 

Ingredients

 

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) 

Directions

  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