Monthly Archives: February 2017

Fuel-Filled Breakfast for the Office or Adventure

Whether you are getting to work at the office or heading out for a hike in Emerald Bay, this quick, easy breakfast will help keep you full for hours! Enjoying a nutritious and nutrient dense breakfast to start your day can help curve cravings throughout the day and will make sure you are ready to take on the day! These protein-packed “muffins” are so easy and you can add any vegetables or lean proteins to pack even more of a nutrient punch!

Cheesy Spinach and Mushroom Egg Muffins


1 dozen eggs

1/2 teaspoon salt

Non-stick cooking spray

1 cup fresh spinach

1 cup thinly sliced mushrooms

1/4 cup thinly sliced green onion

2 cups shredded cheddar or parmesan cheese


  1. Preheat oven to 350 degrees. Crack eggs into liquid measuring cup. Whisk eggs and salt until combined.
  2. Grease a 12-cup muffin pan.  Divide spinach, mushrooms, green onion and cheese evenly amongst each muffin cup.  Carefully pour eggs over the top of the muffins until 3/4 full.
  3. Bake for 20-25 minutes.  Let muffins rest for several minutes before using a rubber spatula to carefully remove each muffin.
  4. Consume immediately or let cool and transfer to a reusable plastic bag or Tupperware.  Refrigerate for up to a week or freeze for a month.


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Veins and CVD: Tips to Control Your Blood Pressure

It’s no secret that one of the leading causes of varicose veins is high blood pressure. When blood vessels have excess amounts of pressure on them, it does not allow blood to flow through the veins easily and ultimately leads to blood pooling in sections of veins. While varicose veins are commonly a cosmetic problem only, severe cases can often lead to more serious problems as well.

Here are 8 lifestyle changes you can start making today to keep manage your blood pressure:

  1. Lose a Few Extra Pounds – as weight increases, blood pressure often increases also which makes weight loss one of the best and most effective ways of managing your blood pressure. Additionally, paying close attention to your waistline may also help as carrying excess weight around the hips may put you at greater risk of developing high blood pressure.
  2. Exercise Regularly – getting at least 30 minutes of cardiovascular exercise 3-5 days a week can greatly impact your blood pressure. Regular exercise will help balance out your blood pressure and can lower to regular levels over time.
  3. Focus on Your Diet – consume foods you know will benefit your overall health! Eating whole grains, lean proteins, fruits and vegetables can help lower your blood pressure by up to 14 mmHg.
  4. Watch Your Sodium Intake – pay attention to your food labels for hidden salt! Even a small reduction can change your blood pressure by 2 to 8mmHg. Try not salting your foods and consuming fewer process foods to keep your sodium intake below 1,500mg per day.
  5. Limit Alcohol Intake – while some alcohol can be good for your health, drinking more than the average moderate amount can increase your blood pressure and even reduce the effectiveness of blood pressure medications. If you are on blood pressure medications, consult your physician.
  6. Quit Smoking – smoking not only directly affects your blood pressure, but also has lasting effects even minutes after your finish. Quitting smoking will not only help your blood pressure return to normal, but will increase life expectancy.
  7. Reduce Stress Levels – chronic stress is a major contributor to high blood pressure and can lead to other life choices that have even greater effects. Try using a healthy activity to lower your stress levels like yoga, a long walk or time meditating.
  8. Monitor Your Blood Pressure Regularly – regular visits to your physician or monitoring your blood pressure at home can greatly help hold yourself accountable and motivate you to make the proper decisions to get your number under control!

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