Tejomaya Wellness

A Blog About Well-Being

Month: March 2017

Clean Eats: Egg Muffins

CLEAN    Hey There, Well-Beings! It’s confession time. I’ve been dangling my feet over the edge of the clean eating wagon since Thanksgiving. I was doing so well for a while, and then entered a really high-stress stretch where my careful meal planning and good decision making was shoved aside for convenience foods, too many treats, and no longer saying no to whatever goodie was in the breakroom. I’d say my 80-20 track record of eating well vs little indulgences was on its way to a full blown 50-50 and my clothes were starting to cry uncle.

This week, I recommitted myself fully to a healthy diet, ordered another fun dance workout to groove to, and sat down with a blank calendar page to make a meal plan (more on this in another post). One of my favorite healthy breakfast recipes are egg muffins! No, not those McDrive Thru ones, but these totally healthy, high-protein, and Vegetarian friendly, easy breakfast (with a little planning) egg muffins that really help me fuel my mornings the right way. They couldn’t be easier to make, either!
You’ll need:

  • One regular sized muffin tin
  • A dozen eggs
  • Olive or coconut oil cooking spray
  • Veggies of your choice

I start by preheating the oven to 350 degrees. Then I generously greased my muffin tins with olive oil spray. You really want to make sure you get all sides of the cups, because the eggs really bake on without it.

Greased Pan

After that, I chop my veggies. I love to use spinach and tomatoes for this recipe, but I’ve used green onions, bell peppers, broccoli, basically anything you’d put in an omelet goes great in these. Feel free to also use a little meat or cheese, if that sounds good to you. You can really get creative with these, so don’t feel limited by my choices! After you prep your fillings, fill your muffin cups about half to 3/4 of the way full.


Once your veggies are in the tin, then you’ll prepare your eggs. I break 6 at a time into my 2 cup Pyrex measuring cup with a spout and handle (this makes pouring a breeze), add some cracked black pepper to taste, and whisk them up until the yolk and whites are fully integrated. This recipe uses approximately one egg per cup, but some may end up being a little light, so to remedy this, I add a few tablespoons of water to my Pyrex cup to help spread the eggs around. Then I fill the cups to about 3/4 full and bake for about 15 minutes.

Eggs and PepperEgg Pour

Eggs Poured

Once your pan is cool, you’ll store these little beauties in the fridge and pop ’em in the microwave for about 30 seconds to a minute. I eat two in the morning with a little sprouted grain toast and almond or peanut butter and I have a healthy, fast breakfast that I can eat for 6 days. The only part of this that takes any effort is making the batch, so if you can put 30 minutes with cleanup together, you can eat with ease all week.

Baked Muffins

I want to hear from you! What clean eats recipes are your mainstays? Comment below and I’ll make and share my favorites as part of an ongoing feature on the blog! Happy, healthy eating!

Wishing You Total Well-Being,



From the Archives: Stormy Weather? Adjust Your Attitude With Gratitude

watercolor-488003_1920     Hey There, Well Beings!

I don’t know about you, but this last week was kinda trying, and not just for me, but for almost everyone I came in contact with. It felt like a good time to remind myself that I always have more power in those situations than I think I do, and how so much of that power comes from being able to spot and celebrate the great things and steal the focus away from the less than stellar. Here’s a trip back two years ago, when a storm swept through my town and taught me a powerful lesson about thankfulness. I hope it finds you happy, healthy, and with plenty of good things to feel grateful for.


On Wednesday my state got a rip roaring storm that leveled a neighboring town’s high school, several homes, a few businesses and cost at least one person their life. To be honest, I’m still trying to process it. I’ve lived in the worst area for tornadic activity for the past 17 years and it still gets me every time I see the destruction that Mother Nature is capable of.

I woke up the next morning to birds chirping and a multi-colored sunrise. My drive in to work was calm and quiet; a startling difference from the night before. It could have been another story. I could be sifting through debris and praying that my dog was okay, instead of waking up to his sweet, but stinky kisses.

I’ve been struggling to stay positive over the past couple of months. I applied for a couple of jobs that I’d hoped would put me in a better financial position so I could work fewer hours and give school more of my time, but they didn’t pan out. I fought off a respiratory illness that showed up in time to prevent me from seeing a couple of old friends who were in town, and I rarely have time to hang with my people as it is. I’m about to hit the time of year when I have a lot of annual expenses that leave me cash strapped until after my birthday, and don’t get me started on the birthday. (It’s a big one.) Lots of little things adding up to a lot of negativity and smart-assed self-talk, that has only been perpetuating the problem.

That is, until I was forced to go back to basics and really get to the heart of the matter. Gratitude. I have literally thousands of things to be grateful for, starting with air in my lungs, a healthy, functioning body and a still in-tact roof over my head. And not in the way that I have been “grateful” of late, where I grumble my way through my list in the morning when my alarm goes off. I’m grateful in a real and very serious way, because if I’d chosen a place to live that was just 15 minutes away from my current address, I might not have a job, a home or a life to feel grateful for right now.

It’s sad that it takes wake-up calls of this magnitude to snap us out of it sometimes, but that’s exactly what it took for me to stop the “woe is me” and realize, “Whoa! It’s me.” I have just as much to do with turning it around as I did putting myself there. It totally changes your position of power from someone who passively lets things happen to someone who actively does something to affect their own outcomes, and all in a matter of seconds.

Most good things take time, but not this. It’s an instant day-changer and I want you to start right now. Don’t read on until you can name three things that you can feel completely grateful, even joyful about. Write them down, say them out loud, close your eyes and think of them silently. Whatever it takes to get the feelings of absolute gratitude to wash over you until you can’t feel anything else. I’ll wait…

See? See how powerful that is and how it instantly affected your mood and changed your day, even if it was already going pretty well for you? There’s always room for improvement and there’s definitely always room for thankfulness. Next time life has you by the scruff take just a few minutes to do this and watch your world quickly change.

I want to hear from you! What things are you truly grateful for? Did it take something tough or scary to change your attitude to one of gratitude? What changes did you make afterwards and did they last? Let’s share our stories and remind each other of our many blessings!

Wishing You Total Well-Being,


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