Top tips for mom and a quiche recipe you'll want to try

Moms devote their energy and time to making sure their family is healthy, often times neglecting their own health needs. At HonorHealth Integrative Medicine, we believe in providing patients with holistic care by looking at whole person solutions in all areas of life including mind, body and spirit. Shad Marvasti, MD, integrative medicine physician, shares three simple tips that can help you keep your health top of mind, even on the busiest days.

1. Prioritize preventive screenings

Set time aside for recommended exams and preventative screenings. Some key ones include your annual well-women exam, mammograms (if you’re over the age of 40) and colonoscopy screening starting at age 45.

2. Add exercise to your routine

While it can be hard to find time to exercise, the benefits cannot be overstated. Adding exercise into your daily routine can reduce your risk of developing type 2 diabetes, cancer and cardiovascular disease. Ideally, you should try for 30 minutes of aerobic exercise every day. A brisk walk around the neighborhood is a good place to start. Or you can find an activity you enjoy, like Zumba, tennis, hiking or bike riding.

3. Maintain healthy eating habits

If you’re always on the go, it can be tough to maintain a proper diet and get the nutrients you need to stay healthy. Don’t know where to start? Check out the recipe below which is ideal for breakfast, lunch or weekend brunch. If you need a little extra help with your diet, talk to your primary care provider, an integrative medicine practitioner or a registered dietitian.

Spinach and feta quiche

“This spinach and feta quiche is packed with vegetables,” says Denise Coventry, MS, RD, registered dietitian, for HonorHealth Integrative Medicine. “You’ll find a healthy serving of spinach, which contains beta carotene and vitamin C – important nutrients that can help reduce the risk of cancer. Mushrooms also replace meat and provide a good source of vitamin D, which promotes bone health. Avocado oil is high in vitamin E and helps with inflammation.”


2 teaspoons extra virgin avocado oil
1 onion, halved and thinly sliced
2 cloves of garlic, minced
1 cup chopped mushrooms
1/2 teaspoon dried Italian seasoning
1/2 bunch (about 3-4 cups) chopped spinach
sea salt and freshly ground black pepper, to taste
3 eggs
1/3 cup egg whites
2/3 cup unsweetened almond milk
1/8 teaspoon nutmeg
1/3 cup feta cheese
fresh chopped parsley, for garnish


Preheat oven to 400°F. Coat a 9-inch pie pan one teaspoon extra virgin avocado oil.

Use the other one teaspoon of extra virgin avocado oil to coat a large skillet. Heat skillet over medium-high heat. Add onion, garlic, mushrooms, spinach, dried Italian seasoning, sea salt and pepper.

Cook mixture, stirring occasionally and adding a tablespoon or two of water, as needed, to prevent the pan from drying. Cook until onions are translucent and the spinach and mushrooms have wilted.

In a small bowl, whisk together eggs, egg whites, almond milk and nutmeg. Season with
an additional pinch of sea salt and pepper. Spread the onion, mushroom and spinach
mixture on the bottom of prepared pie pan. Sprinkle the feta cheese on top.

Pour egg mixture over top and push down any ingredients not covered by the egg mixture to
prevent burning. Bake uncovered until set with golden brown edges, about 25 minutes.

Rest at room temperature for 10-12 minutes, then cut into four slices, top with fresh parsley
and serve.

Servings: Four

Approximate nutritional breakdown per serving (1/4 quiche): 168 calories, 10 grams protein, 8 grams fat, 14 grams carbohydrate, 2 grams fiber and 2 grams sugar.