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NO FUSS SWISS CHARD LENTIL SOUP

NO FUSS SWISS CHARD LENTIL SOUP

Cooking at home does not have to be time intensive and complicated. Although this particular recipe requires some vegetables chopped, it packs a nutritional punch and can last for days. Even try doubling the recipe! Serve it as soup one night, and with baked chicken breast over cooked quinoa or brown rice on another. You can freeze your leftovers and then make a new meal in 2 weeks by mixing the quinoa and stew together, pouring into halved bell peppers and topping with some

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

Are Fats Causing Diabetes?

Are Fats Causing Diabetes?

Click HERE to read the detailing of how a diet higher in fat intake can lead to insulin resistance and ultimately Type II Diabetes! Do you have Type II Diabetes? Did you know this can be reversed in most cases? Read the above article for more information and call our office for more details! SHEILA SAYS: The American diet is high in fat and sugar, which leads to an overworked pancreas. When we focus on healthy plant foods at every meal, we naturally decrease our intake of fat

FREE MOVIE/FOOD NIGHT @ Morris Cardio!

FREE MOVIE/FOOD NIGHT @ Morris Cardio!

This movie is a MUST WATCH! We will be showing it for FREE to a limited number of individuals who pre-register* - Food is Included! Click HERE to watch the trailer! The Invisible Vegan is an independent movie that explores the cultural conflict of dietary traditions in the African-American community, and the truth and history behind African-America food. OCTOBER 21st, 6:00PM Morris Cardiovascular and Risk Reduction Center 228 Johnson Creek Drive, Chester VA 23836 *Stay tuned

A Formula for Long Life: Part 1

A Formula for Long Life: Part 1

A feature in the John Randolph Foundation Blog writes: " High blood pressure and diabetes are purely related to lifestyle. And sadly, we’ve got more kids with high blood pressure and diabetes than ever before in history.” Dr. Morris tells me our bodies have an infinite ability to maintain and heal themselves. “Our bodies know exactly what to do with nutrients—how to target them to locations in the body that need repair and healing.” So with a diet of fresh food and daily ph

RANKED No. 1 ONCE AGAIN

RANKED No. 1 ONCE AGAIN

"For the second consecutive year, the Mediterranean Diet ranks as the No. 1 Best Diet Overall...The Mediterranean Diet, which research suggests can help improve longevity and ward off chronic diseases, also claims the top spot in multiple other categories: Easiest Diets to Follow, Best Diets for Healthy Eating, Best Diets for Diabetes and Best Diets for Heart Health (tie). " CLICK HERE TO READ MORE from U.S. NEWS & WORLD REPORT Keep in mind the true definition of a "diet," si

Diet and Heart Failure?

Diet and Heart Failure?

" In a national, prospective, well-represented, contemporary registry, higher adherence to a plant-based diet was associated with a 41% lower hazard for incident Heart Failure hospitalization. While greater adherence to a southern diet was associated with a 72% increased hazard for incident Heart Failure.. " CLICK HERE TO READ THE RESEARCH ARTICLE! SHEILA SAYS: Testimonials and small studies have shown many benefits of adopting a plant based diet. Recently, larger studies hav

Beans & Rice!

Beans & Rice!

QUICK PREP! Steps: 1. BEFORE WORK: Put raw beans into a large bowl and cover with water. 2. AFTER WORK: Before eating dinner, drain soaked beans and put into a large pop and add just enough fresh water to cover the beans. Bring to a boil, then reduce to a simmer. 3. Enjoy your dinner (something else prepared or leftover)..do your laundry..watch a show..clean your dishes...etc. 4. After about 45 minutes of simmering your beans are done! Taste one to see if it is the firmness

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

Quick and Easy Trick to Increase Greens?

Quick and Easy Trick to Increase Greens?

ADD THEM DIRECTLY UNDERNEATH YOUR "main" OF YOUR MEAL! Most of the time they will not even need any "dressing," as the oils/juices/flavors/heat of the food will drip onto the greens. It makes for the PERFECT sweet wilt & crunch combination. As you advance, continue to add your vegetable sides with your meals as well, this will result in a easy adjustment to increasing your total vegetable intake. (Photo Disclaimer: All of these photos were of some of our "last minute" meals p

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

What's LOCAL Got To Do With It?

What's LOCAL Got To Do With It?

We had the pleasure of getting a tour of one of our local farms today! Matt, owner and master farmer at Black Creek Farms in Mechanicsville Virginia, took a brief break away from managing his farm to show us around, and what a gift it truly was! When we start to discuss ways to improve our health, decreasing processed foods and increasing fresh vegetables is always at the top of the list. The question as to why we would want to eat more locally sourced foods has been coming u

What Should We Do With This!?

What Should We Do With This!?

Friendly Competition!? One of our wonderful friends from Brown Town Farms brought in some freshly harvested WONDERFUL vegetables for us to do something delicious with! COMMENT BELOW what you think we should make, utilizing ALL the ingredients, and the WINNER will receive a prize from Dr. Morris! INGREDIENTS: Kale Spring Onions Bok choy Mustard Greens Green Peppers Cucumbers Green Tomatoes #vegetables #veggies #health #hearthealth #food #nutrition #cardiology #recipe #challeng

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

10 min or Less Breakfast

10 min or Less Breakfast

Many people forgo breakfast in a rush to get out the door, however your breakfast does not have to be complicated! Check back on this blog to see the many different quick and easy breakfast recipes you can start incorporating into your morning! There are many different food restrictions to keep in mind when planning your meals, even if something is healthy, doesn't necessarily mean it is right for you. For example, a piece of fruit is a wonderfully healthy breakfast, however

Keto Health Prison?

Healthful Diets Reduce Depression Symptoms

Healthful Diets Reduce Depression Symptoms

"Healthful diets reduce depressive symptoms, according to a meta-analysis published in Psychosomatic Medicine. Researchers reviewed 16 studies that reported effects of healthful dietary interventions on depression and anxiety. Diets that reduced the intake of fatty foods, such as processed meats, and increased fruit and vegetable consumption led to significantly decreased symptoms of depression, compared with control diets. Increased intake of fiber, minerals, and vitamins fr

Sweet Potato Hash

Sweet Potato Hash

Healthy Breakfasts do not have to be boring! Try this one on your day off as your "fancy breakfast" and tell us what you think! We also like to omit the chicken sausage and choose additional veggies (usually dinner leftover veggies), to add in! Top with a dollop of unsweetened non-fat greek yogurt (like sour cream), or some salsa/hot sauce and enjoy! Another great alternative is to omit the chicken sausage and add scrambled eggs and greek yogurt (unsweetened). (Have leftover

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

Break Room Snack

Break Room Snack

Need a pick-me-up and have a hankering for something sweet!? Morris Cardio loves healthy snacks and today with this gorgeous weather we filled our break room with some fresh cut pineapple! Flip through some of the below images to see how we cut it! (We are missing the final image of the small pineapple cubes...as as soon as we got it chopped it flew off the cutting board with the hungry fingers...but we're sure you can use your imagination of the final product :D ) PLEASE NOT

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