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Heuser Health Blog

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!

Member Testamonial: Erica Buchanan

Erica Buchanan has been a member of Heuser Health through Papa Johns since 2014.  Though she had been training regularly and following a nutritious diet, there were still some changes that she wasn’t seeing.  Erica decided to partake in Heuser Health’s new Optimized Health program in December, and had the following to say about her results:

 

“HRT – Looks like the abbreviation for HEART.   It is Hormone Replacement Therapy.    I have always heard of women and men having hormone issues and needing replacement therapy.     It seemed like something that happens to other people.     Dr.  Louis Heuser did one of the Heuser Health checkups for me and stated that my hormones might be out of balance.   I didn’t know then, how HRT was going to change the current state I was in to what it is now.  

My husband was dying of pancreatic cancer just as I was going through menopause.   I am assuming that the stress and distraction of that time did not alert me to what was going on in my body.   Since going through menopause, I was not able to digest the foods I used to be able to without gas and irritable bowel syndrome.   I was not getting sleep.   No matter what I tried, even prescription medication, sleep was elusive.    I would wake up constantly in the night.   My bones started aching.    And even though I was working out at Heuser and had lost a lot of weight, I was getting weaker and weaker.    I was beginning to feel like perhaps I had some dreaded disease or cancer.  I knew I had to do something to change what was happening to me.   I was so tired all the time the house hold chores have been left undone. 

I had heard that hormone replacement therapy was risky.   From what I was going through, I decided just about anything was worth the risk.   I told Doctor Louis Heuser I would like to try it.   

The Heuser Health Clinic set me up for blood tests to see what levels my hormones were at.    Oh, my.  That was an eye opener.  They found that although my blood did not show any health issues, it did show that all my hormones were very low and my vitamin D levels were also low.    These low hormone levels, some almost non-existent, showed why I couldn’t sleep and why I was getting weaker.    I did not have any progesterone to help me sleep and no testosterone to help me have muscles.    It also explained why I was not able to feel amour toward my husband.   Without the hormones I lost the physical drive to want physical relationship with my husband.  

Peggy Heuser explained that in the past hormone replacement therapy was made with manmade hormones and not naturally occurring hormones.   That is what put us at risk for cancer from the HRT.   The medicinal industry had done research to find out what the hormone replacement issues were.   

The changes I felt were almost immediate.    I was finally able to go into a deep sleep and feel rested in the morning.   I am slowly being able to build up more energy.   I can see that I am not losing muscle mass like I did.   Instead of ignoring the opposite sex, I can admire them.   I am feeling normal now and able to do things I used to.     Although, I need to work harder on what foods I eat, because I am gaining weight again, I am so much healthier than I was.    I found my resistance to illness improving.   

It has been worth my time, blood tests, and expense on the hormone replacement therapy to live a life with energy, rest, and health.   I would recommend this therapy for anyone finding out that their sleep, energy, and emotional states have led to a loss of hormones from menopause (male or female). “

 

If you would like to learn more about Heuser’s Optimized Health program, feel free to call 502-893-7833 or email lauren@heuserhealth.com!

 

A Marathon Without Training, To Kick Cancer’s Butt!

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Heuser Health member Steven Ton will be running the Derby Festival Marathon in honor of Don Vowels, a friend to many in the Heuser Health family as well as in the community.

Steven is asking that everyone try to donate any amount, no matter how small or large, for every mile he finishes in the marathon.  He will donate the proceeds to Don Vowel’s Life Is Now fund in the Norton Healthcare Foundation, which will provide financial assistance to families and patients in the Norton Cancer Institute.

Please help us make a difference in those lives who are following a similar path- every bit counts!

A bit about Don:

Don Vowels resided in Louisville, Ky. He held a master of arts in theology and a master of science in social work, and was a licensed clinical social worker.

He thrived in an independent counseling practice for more than 25 years. He specialized in cancer and chronic illness, grief and loss, spiritual direction, mood disorders, addictions, relationship issues, and crisis counseling.

 Don had battled cancer for the last five years and sadly passed away on March 25th. As a former Roman Catholic priest and a clinical social worker, he had counseled many others who have a cancer diagnosis. Don created and facilitated a bi-monthly breast cancer support group for 17 years, and had assisted family members and friends who were dealing with cancer.

Don was an avid runner and loved every moment of it. When he was battling cancer that was one of the things in life he missed the most.

Let’s all get together and keep Don’s memory alive in which Heuser Health was such a huge part of his life and at the same time we can help others in need! 

Please turn in all donations to the front desk!

Heuser High Five: Pam Jones

Her Heuser Story:

Pam in Colorado

Pam is a 58 year old mother of two grown children, Meggan and Andrew, and is married to a wonderfully supportive man.  She works full-time for Christian Care Communities, as the HR Benefits Manager and Health and Wellness Program Manager. Her daughter is a 7 year Army Veteran who was deployed twice to Iraq (deployed a total of 2 years), was a part of the 82nd Airborne and Med Evac Unit.  She graduated from Embry Riddle Aeronautical University with a degree in Aeronautics/Air Traffic Control.  Her son is a full-time PJ with the Louisville Air National Guard (Pararescueman).  PJ’s are part of the Military Special Forces.  She is very proud of both of her children! Pam joined Heuser is August 2016, after contacting Missy to discuss utilizing Dr. Heuser as a speaker at the CCC yearly Leadership Wellness Summit.  After visiting the facility and speaking with Missy she was given a card for a month of access to the facility.  She tried out a couple of the classes and was hooked!  Since then, she has lost between 1 and 3 lbs-her goal was not really to lose a lot of weight. However, Pam has noticed that her muscle strength is definitely better and more noticeable, especially leg strength which is an area she needed strengthening most! She has lost inches in her waist, her clothes fit much better, and her attitude about life is much more positive! She says “I have always been a positive/optimistic person to begin with but, lack of physical exercise makes me lethargic and negative.  I can tell if I miss a week of the Heuser Program.”  Pam enjoys the flexibility of the classes meaning that she is able to “jump in” at different times of the day that work for her schedule.  “If I arrive at 5:15pm/2:15pm/Noon etc., I can jump in and join the class in progress and continue for an hour of a great workout.  If I can only stay 30 minutes that doesn’t matter, I still get a good workout.  Classes are usually small and I get personal attention from the Personal Trainers who lead the classes, making sure my form is always correct and that I am getting the most out of each exercise.  I LOVE the interval training concept, especially on the stationary equipment; it makes the time go by quickly and eliminates boredom.  The workouts are always very different so you never know what to expect!”

Pam Energizer Bunny

Fun Facts about Pam

  • She loves to garden and do yard work – it clears her mind and has a great payoff mentally and physically!
  • She is a Certified Holistic Health Coach and is passionate about quality foods and personal care
  • She has participated in 13 Mini Marathons!

High Protein Snacks!

We all know that protein is one of the most important essential nutrients for the body.  Getting enough sometimes can be difficult.  Check out these high protein snacks to get boost!

Mediterranean Feta & Quinoa Egg Muffins

Mediterranean Feta & Quinoa Egg Muffins by EA Stewart (full blog post HERE)

 
Prep time
Cook time
Total time
The flavors of the Mediterranean pair together deliciously in these nutrient and protein packed feta and quinoa muffins perfect for brown bagging for lunch, an on-the-go breakfast, or enjoying for any meal or snack of the day!
Serves: 12 muffins
Ingredients
  • 2 cups baby spinach, finely chopped
  • ½ cup finely chopped onion
  • 1 cup chopped or sliced tomatoes {cherry or grape tomatoes work well}
  • ½ cup chopped {pitted} kalamata olives
  • 1 tablespoon chopped fresh oregano
  • 2 teaspoons high oleic sunflower oil, plus optional extra for greasing muffin tins
  • 8 eggs
  • 1 cup cooked quinoa*
  • 1 cup crumbled feta cheese
  • ¼ teaspoon salt
Instructions
  1. Pre-heat oven to 350 degrees fahrenheit, and prepare 12 silicone muffin holders on a baking sheet, or grease a 12 cup muffin tin with oil and set aside.
  2. Chop vegetables and heat a skillet to medium. Add vegetable oil and onions and saute for 2 minutes. Add tomatoes and saute for another minute, then add spinach and saute until wilted, about 1 minute. Turn off heat and stir in olives and oregano, and set aside.
  3. Place eggs in a blender or mixing bowl and blend/mix until well combined. Pour eggs in to a mixing bowl {if using a blender} then add quinoa, feta cheese, veggie mixture, and salt, and stir until well combined.
  4. Pour mixture in to silicone cups or greased muffin tins, dividing equally, and bake in oven for 30 minutes, or until eggs have set and muffins are a light golden brown. Allow to cool for 5 minutes before serving, or may be chilled and eaten cold, or re-heated in a microwave the next day.
Notes
*If you have precooked quinoa in your fridge, it works perfectly in this recipe, but if you are cooking it specifically for this recipe I recommend making a big batch {2 cups water per each cup of dry, rinsed quinoa} and saving the extra for leftovers.
Nutrition Information
Serving size: 1 muffin Calories: 120 calories per muffin
Check out the entire blog post on the EA Stewart site!

Peanut Butter Protein Bars

By Fit Foodie Finds- See the blog post Here!

 
PREP TIME
TOTAL TIME
Author: Lee Hersh
Serves: 10
Ingredients
Instructions
  1. Spray an 9×9-inch cake pan with coconut oil cooking spray or line with parchment paper and set aside.
  2. Place rolled oats in a high speed food processor (I use a Ninja). Process on high for about 30 seconds or until you’ve turned your oats into an oat flour.
  3. Add in the rest of the ingredients to your food processor and process on high for 1 to 2 minutes, stopping often to scrape the sides. You’ll want to make sure you use a drippy peanut butter for this recipe (Trader Joe’s or Kirland brands are the best). At this point the dough should be similar to cookie dough.
  4. Using your hands, press the dough into the cake pan. Then, use a spatula to make it smooth and even all the way around.
  5. Pop the cake pan into the freezer for about 30 minutes to set. Remove and then cut into 10 bars with a sharp knife.
Notes
You can also make these bars into balls for an easier recipe and smaller serving size! It will make around 25 1 tablespoon-sized balls.
Nutrition Information
Serving size: 1 barCalories: 342Fat: 14Carbohydrates: 47Sugar: 30Protein: 13