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Healthy Snacks and Tricks at Home

Healthy Snacks and Tricks at Home

As many of us are found working from home, or simply at home for the majority of our days, it is time we really tune in on the best foods we surround ourselves with, that are satisfying and approachable. This video reviews over a few simple snacks and tricks you may find helpful to add into your routine! For additional healthful kitchen and food ideas, click on the tab at the top of the post that says "Nutrition." We hope you enjoy this as much as we do! Comment below with yo

HEALTHY OR QUICK?

HEALTHY OR QUICK?

BOTH! Healthy does not have to take long! Here's what's on the lunch menu today at the office: Quinoa & beans (pulled from freezer in the am and defrosting) with toasted cubed squash (via toasted oven) and served over raw arugula. Seasoned lightly with olive oil, cracked black pepper and garlic powder (not garlic salt). Also served with a side of corn on the cob (I enjoy eating this cold, however it could also be microwaved as well). ABOUT THE BEANS & QUINOA: One evening whil

LESS THAN 5 MIN SNACK

LESS THAN 5 MIN SNACK

Today I brought an entire head of cabbage into work and after LESS THAN 5 MINUTES of prep I had a snack ready to go! TOOLS NEEDED: Toaster Oven (or convection oven) Knife INGREDIENTS Cabbage (purple or green) Olive oil Preferred seasonings DIRECTIONS: 1. Slice cabbage into 1/2 inch wheels or semi-wheels (see photo) 2. Drizzle or brush a tiny bit of olive oil on top 3. Season to taste. I used a little bit of salt and pepper 4. Place in a toaster oven or convection oven at arou

Cheap, Quick, Roasted Zucchini

Cheap, Quick, Roasted Zucchini

There is so much you can do with zucchini, and it's not expensive, and it doesn't take long! Check out this recipe below, it has less than 10 minutes of prep time involved, and that's if you want to be fancy - you can even simply this recipe! Serve this as a side with your protein, tossed salad and brown rice or beans! Don't forget to save leftovers and cube them up to throw into your homemade "burrito bowl!" (Any additional leftovers can be added into a healthy quiche (use g

Chia Seed Pudding

Chia Seed Pudding

I quickly prepped something last night for this morning's breakfast and these frozen berries were involved. Can anybody guess what it was!? And the answer isss....... CHIA SEED PUDDING! For those of you that purchased a bulk bag of chia seeds because you heard somewhere they are good for you, but now you have no idea what to do with them, this post is for you! You can also try adding raw rolled oats for something hardier. (Hover over the images for detailing) I would conside

Back to where it started

Morris Cardio Hike!

Morris Cardio Hike!

Join us on Sunday, April 28th, 2019 at City Park to celebrate National ParkRx Day! We look forward to getting outside, getting active, and enjoying the nature around the beautiful Appomattox River with our Morris Cardio Family! See the flyer below or our Facebook page for more information! WANT MORE? Click the blue tags at the top of the post, or search the blog for categories you're interested in by scrolling down and view the list of Category Tags on the bottom Right of the

IS Food Medicine?

IS Food Medicine?

Hippocrates thinks so! "Let food be they medicine and medicine by thy food." Read more HERE in this article from TIME Magazine! "...And talking about food in terms of doses might push more doctors to put down their prescription pads and start going over grocery lists with their patients instead..." SHEILA SAYS: "Choosing healthy foods can have HUGE health benefits. It can even save money to eat healthfully (Ask us how)! Whereas medications are prescribed to "manage" chronic d

Published!

Published!

Our provider Sheila was recently published in Disease Reversal Digest regarding useful techniques for improving sleep and why quality sleep is so important! "Proper sleep is one of the foundations of good health. Improving sleep can improve heart health, and it's good for both mind and body!" Click HERE to read her full article! WANT MORE? Click the blue tags at the top of the post, or search the blog for categories you're interested in by scrolling down and view the list of

What's For Breakfast?

What's For Breakfast?

Most common breakfast items include some form of meat, however with cholesterol values going up, increased evidence of arterial blockages and associated heart risk, and an ever-growing weight gain epidemic, setting aside the meat for breakfast may be a great and approachable way to start to decrease your saturated fat and sodium intake! Usually have a hearty breakfast? Try this sandwich out, it's what we had for breakfast! INGREDIENTS Whole Grain Toasted Rye Bread Spicy Honey

Gardening for a Longer Life

Gardening for a Longer Life

Remember the Blue Zones? These are the areas in the world where people live the longest, healthiest lives. In part, residents of these areas are so healthy because they are more physically active, more relaxed and socially connected, and eat more whole, nutrient-dense foods. One activity that can help us increase all of these, is gardening. Working in a garden not only provides access to fresh fruits and vegetables, but helps us slow down and spend a moment in nature- all whi

It's Never Too Late To Quit Smoking

It's Never Too Late To Quit Smoking

Many people may think that if they have already been smoking for an extended period of time, that there is no point to quit, or that they are too late to reap the benefits of smoking cessation. Nothing could be further from the truth! In fact, health benefits begin approximately 20 minutes after smoking your last cigarette, and continue to grow rapidly. Circulation and lung function begin to improve almost immediately, and every cigarette that you don't smoke is helping to r

What You Need to Know About Fiber

What You Need to Know About Fiber

Fiber we get from foods that we consume, or dietary fiber, is hugely important to multiple aspects of our health- especially digestion and gut health. This helps balance our blood sugar and also supports a strong immune system. But did you know that eating a diet rich in fiber can actually reduce the amount of bad cholesterol (LDL) in your blood? Click here to read more about the health benefits of fiber and some easy ways to increase it in your diet! WANT MORE? Click the blu

Feeling Down? Head to the Nearest Park!

Feeling Down? Head to the Nearest Park!

Here at Morris Cardio, we LOVE spending time in nature and our local parks. That's why we write "Park Prescriptions" that encourage our patients to spend time outside and enjoy the many benefits we get from simply being in nature. We know that spending time in the green outdoors increases happiness, physical health, and mental health, while decreasing blood pressure and heart rate. Just 20 minutes in a park- even without exercising- is enough to benefit your mental and physic

Decrease Your Salt Intake to Increase Your Longevity

Decrease Your Salt Intake to Increase Your Longevity

Did you know that new studies by the CDC have shown that nearly 90% of Americans eat too much sodium? And that DOESN'T include the salt we put on our food at the table! Excess sodium contributes to a number of illnesses and other health problems- one of the biggest being high blood pressure. So, how much sodium should we be consuming? According to the American Heart Association, less than 1,500 mg daily. By following this guideline, we can not only increase the years of our l

Eating in the Blue Zone

Eating in the Blue Zone

As we know, the Blue Zone consists of areas around the world where people live the longest and healthiest lives- often living well passed 100 years old! There are lots of ways that we can include "Blue Zone nutrition" in our own daily living and dietary habits. In addition to decreasing our intake of processed foods, increasing our physical activity, and maintaining healthy social connections, click here to read about 7 different foods that we can incorporate or increase ever

Macka B Medical Monday

A New Guide to Eating and Nutrition

A New Guide to Eating and Nutrition

Canada has recently changed their guidelines for a healthy diet, and it aligns with exactly what we like to practice at Morris Cardio. The new recommendations focus on filling our diets with healthful foods, rather than eating primarily to meet specific numerical goals of nutrients. The idea is simple- eat a variety of whole foods, including lots of vegetables, whole grains, and lean protein sources, and you will be ingesting plenty of nutrients. Another pillar of the new gui

Lifestyle Is The Medicine, Culture Is The Spoon

Lifestyle Is The Medicine, Culture Is The Spoon

Morris Cardio is proud to be members of the American College Of Lifestyle Medicine. Chronic disease is one of the leading causes of premature death in the United States. LIFESTYLE MEDICINE is a constructive and compassionate answer to this worldwide dilemma. The mission of utilizing LIFESTYLE as medicine is to help "individuals and families adopt and sustain healthy behaviors that affect health and quality of life". Lifestyle Medicine can potentially prevent up to 80% of Ch

Stand Up for Yourself

Stand Up for Yourself

Look what came in the mail - Melissa, our exercise physiologist medical assistant, finally got her stand up desk!! Click through the images to read a great research article published in TIME magazine regarding the health implications of staying seating for the majority of the day, and what you can do about it! Melissa explained, "At first it was difficult for me to try to stand all day but after staying persistent my body really responded well and I feel so much better throug

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