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January 1, 2017

Live Well: January

Welcome to this installment of the Live Well series provided by my very own sister, Lindsay Wampler. I may be a traveling expat athlete, but I really haven't explored the health and fitness aspects of that world on this website - which is where Lindsay comes in. 

Lindsay is a 28-year-old occupational therapy grad student in Southern California and health and fitness coach. Her family consists of her wonderful husband, Justin, two dogs, and two cats. They both strive to live well through healthy eating and exercising, and I am very thankful that Lindsay is happy to share her expertise with us each month! 

Be sure to check back the first of each month to see what Lindsay's Live Well advice is, and please feel free to share her wisdom with your family and friends!



LIVE WELL: JANUARY


Fresh start. Clean slate. New beginnings. Happy January!

Are you one for New Year's Resolutions? There are endless possibilities of goals you can reach this year! What is on your mind? I'd love to hear in the comments below!




Beverage Boost


Try this healthy alternative for a New Year's Day celebratory drink!

New Year's Mango Mojito Mocktail
Serves 4

32 oz. sparkling water
1 mango
Handful of mint sprigs (about 10-15)
1 lime, sliced
Ice

Juice mango and mint through an electric juicer*. Scoop ice into 4 glasses, pour juice into glasses and top with sparkling water. Garnish with a slice of lime and extra mint leaves. Cheers!

*If you do not have a juicer, you can add to a blender or food processor to create the juice, making sure to peel the mango before blending.


Workout of the Month




Healthy Eating Recipe



Ingredients
Water
Vegetable broth
Broth seasoning (I use McKay's Chicken-Style Instant Broth and Seasoning, which is vegetarian)
Various vegetables: Carrots, broccoli, potatoes, cauliflower, onions, garlic, cabbage, tomatoes, etc.
Veggie meat substitutes, if desired (I use Worthington Saucettes and MorningStar Farms Bacon Strips, which are both vegetarian)
You can also add beans, rice, lentils, etc.

Instructions
Heat water* and vegetable broth in large saucepan. At this point, you can either add in all seasonings or only a broth seasoning (McKay's Chicken-Style Instant Broth and Seasoning). Add vegetables that will take longer to cook first (i.e. carrots, broccoli, potatoes, ...). Add in vegetables that will take less time to cook shortly thereafter. Add in cooked beans, rice, and/or lentils, if using. (Alternative option is to start with cooking those in the pot initially, then add in everything else once those are cooked. You can also use pre-cooked options as well). Add seasonings (i.e. salt, pepper, basil, garlic powder, onion powder, paprika, cayenne, ...). Taste test to see if any flavors need to be altered.

The great thing about this recipe is the serving sizes all depend on what you need! Add more for more people; add less for less people! How easy is that?!

Bon appetit!

*Note that you will not be draining anything in this soup, so use the right amount of water for how large a pot of soup you want to make. You can always add more water later!



Essential Oils Mixology


Who wants to enjoy getting better sleep in 2017???


Nighty Night
3 drops Vetiver essential oil
3 drops Lavender essential oil
2 drops Frankincense essential oil

Fill home diffuser with distilled water. Add essential oils and nighty night!






About the Author


My name is Lindsay and I once was a Swagerty, too, but I now am a Wampler. I am a Christ-lover and am disciplined to live the life of my dreams! I suck at traveling because I am scared to fly, but I love to explore the cities around me and build a home I love to spend time in. I am a wife, mother of fur babies, occupational therapy graduate student, online health and fitness coach, and a sharer of my love for essential oils! I am also a lover of all things Disney!

You can find me on Facebookmy group page, and Instagram or reach me directly through my email at lindsayannwampler[at]gmail[dot]com. I would love to hear from you!


Let us know if you try any variations of these delicious recipes, challenging workouts, or essential oils mixes in the comments below!!!

Continue »

December 2, 2016

What's Up with Not Blogging?

Yes, that's right.

I didn't write a single blog post the entire month of November.


And this post doesn't really count for one in December.

I'm just not that into blogging right now.

What happened?

Life? Routine? Settled into a new schedule?

I don't think it's a bad thing in my case to not have any time or motivation to churn out blog posts or troll link-ups and social media. Because, in my case, it means I'm not stuck in front of a laptop and it does mean I'm out there in the world, doing stuff.

I'm just here. With people. Out and about. Doing this and that.

It's awesome.

I have typically equated my "doing stuff" with reasons to write on the blog. Now I'm just doing stuff and enjoying it. Maybe there are photos, maybe there aren't. Maybe I remember where I ate that delicious lunch, and maybe I don't. It's not so important right now. What is important to me right now is keeping my stride in the things I am busy doing.

Volleyball in Dingo-land. We are 6-1 in 2nd place and I am having a great time. My shoulder has not felt this good in years and I'm finally feeling normal about serving again.


Coaching in Dingo-land and Vilsbiburg. It's a lot of little kids, but there is joy in their hearts, and I haven't seen so many passing and setting reps in my life.


Languaging. I take German on Tuesdays, Spanish on Wednesdays, and teach English on Thursdays. There is a whole lot more German sprinkled throughout my week with the coaching, and I am always amazed at how easy German is to remember and understand. And I still think and talk to myself in French to just hang onto that dream.

Baking. Good Lord, I am literally baking cookies, brownies, or muffins on a ten-day rotation this year. Somehow I haven't gained any weight, but maybe my friends feel differently. And speaking of those friends...


Friending. When I'm not playing or coaching my own volleyball games, I'm going to the games of my 2nd division team from last year, the 1st division volleyball games, the two basketball teams Marc's coaching, or the basketball team Marc coached last year.

And now it's already the Christmas market season, and I've been to two or three or four markets so far. I've got plans to go to another three or four as well. I don't have plans to write about it - sorry!


The most interesting thing to me about not blogging last month was that I actually did not miss it at all. Not once. I didn't miss Twitter, I didn't miss checking stats or comments. I definitely did not miss link-ups. I did miss having contact with some of my blogger friends, but that's just an email fix away.

There is one spot of brightness in all of this, and that is I am still very much alive and well on my Instagram. It's basically the only thing I'm regularly updating, as even my email inbox has been sorely neglected since September.

So, if you want to find me, I won't really be online. You can check my Instagram, but it will mostly be about volleyball. The novelty of living in Europe has not worn off at all, rather, I am learning to express it in different ways, and especially in the present and away from the internet.

Have a wonderful holiday season. I'll be at the German Christmas markets for a few weeks, then heading down to Spain for another sunny Christmas vacation!

Continue »

December 1, 2016

Live Well: December

Welcome to the Live Well series provided by my very own sister, Lindsay Wampler. I may be a traveling expat athlete, but I really haven't explored the health and fitness aspects of that world on this website - which is where Lindsay comes in. 

Lindsay is a 28-year-old occupational therapy grad student in Southern California and health and fitness coach. Her family consists of her wonderful husband, Justin, two dogs, and a cat. They both strive to live well through healthy eating and exercising, and I am very thankful that Lindsay is happy to share her expertise with us each month! 

Be sure to check back the first of each month to see what Lindsay's Live Well advice is, and please feel free to share her wisdom with your family and friends!



LIVE WELL: DECEMBER


The time has come to be of good cheer! (Although I believe that is every day of the year!) The sound of Christmas music has entered shopping centers, buildings are decorated with lights and shimmer, and people are wearing jingles! This time of year will always be my favorite!

The warmth in a home during Christmastime is unlike any other time of the year. And I'm not just talking about the warmth from a fireplace. Homes are filled with a special kind of love during the holiday season. The type of love that invites people over just to enjoy a cup of hot chocolate with marshmallows, the type of love that bakes Christmas cookies while singing carols of joy, and the type of love that chooses to wrap presents for dear friends.

May your home be merry and bright this holiday season! And remember..."the best way to spread Christmas cheer is singing loud for all to hear!" Don't forget to watch Elf!


Beverage Boost


Are there any other eggnog fans out there?!

Eggnog Delight
Serves 1

1/2 c. Eggnog
1/2 c. Coffee
Pinch of Nutmeg

Steam eggnog through an espresso machine, or heat in microwave until warm and stir with whisk back and forth until frothy (~1-2 minutes). Consistency should be very foamy. Once foamy, pour over hot coffee. Top with a pinch of nutmeg. Cheers!


Workout of the Month




Healthy Eating Recipe

Serves 4

4 c. broccoli, cut into bite-size pieces
1/4 c. red onion, thinly sliced
4 strips bacon (or veggie stripples), cut or broken into strips
1/4 c. craisins
1/4 c. sliced almonds
1/2 c. mayonnaise or vegenaise
1/8 c. white sugar
Salt and pepper, if desired

Cook bacon or veggie stripples. Combine mayonnaise or vegenaise with sugar. (Can later season with salt and pepper, if desired). Combine broccoli, onion, bacon, craisins, and almonds in a large bowl. Mix in dressing. (You can also add in lettuce or spinach leaves, if desired.)

Enjoy!



Essential Oils Mixology


Who else loves when the smell of fresh pumpkin pie fills your house? Now you can enjoy pumpkin pie with zero guilt!

Pumpkin Pie Spice
3 drops Cinnamon essential oil
2 drops Nutmeg essential oil
2 drops Clove essential oil

Fill home diffuser with distilled water. Add essential oils. Voila!





About the Author


My name is Lindsay and I once was a Swagerty, too, but I now am a Wampler. I am a Christ-lover and am disciplined to live the life of my dreams! I suck at traveling because I am scared to fly, but I love to explore the cities around me and build a home I love to spend time in. I am a wife, mother of fur babies, occupational therapy graduate student, online health and fitness coach, and a sharer of my love for essential oils! I am also a lover of all things Disney!

You can find me on Facebookmy group page, and Instagram or reach me directly through my email at lindsayannwampler[at]gmail[dot]com. I would love to hear from you!


Let us know if you try any variations of these delicious recipes, challenging workouts, or essential oils mixes in the comments below!!!

Continue »

November 1, 2016

Live Well: November

Guest blogger Lindsay is a 28-year-old occupational therapy grad student in Southern California and health and fitness coach. Her family consists of her wonderful husband, Justin, two dogs, and a cat. They both strive to live well through healthy eating and exercising, and I am very thankful that Lindsay is happy to share her expertise with us each month! 

Be sure to check back the first of each month to see what Lindsay's Live Well advice is, and please feel free to share her wisdom with your family and friends!



LIVE WELL: NOVEMBER


'Tis the season for scarves, sweaters, boots, hats, umbrellas, and blankets! November is a month full of friends, family, cloudy days, casseroles, pies, and teapots on the stove! November helps me breathe deep and take in all of my surroundings with mindfulness and gratitude. 

May this November do just that for you!




Beverage Boost


Pumpkin Spice Latte Shake
Serves 1

1 scoop/packet Vanilla Shakeology*
1 c. unsweetened almond milk
1/2 c. canned pumpkin puree 
Dash of cinnamon and nutmeg

Mid in blender or food processor until desired consistency. You can also add ice, if desired, for thicker texture. You can even try splashing in some coffee if needed!

*If you would like to try Shakeology, feel free to reach out to me! You can also substitute a vanilla protein powder of choice.


Workout of the Month




Healthy Eating Recipe



Serves 2

1/2 cooked spaghetti squash
1/4 Tbsp. olive oil
1/4 onion, diced
1 clove garlic, minced
1/2 pound ground beef (or vegetarian crumbles)
1 c. crushed tomatoes
4 oz. tomato sauce
1/4 c. chicken broth (or vegetable broth)
1 Tbsp. grated Parmesan cheese
1 Tbsp. dried basil
1/2 c. shredded mozzarella cheese
Salt and pepper to taste

Preheat oven to 350-degrees Fahrenheit. Cook spaghetti squash prior. (I used frozen leftover spaghetti squash from a previous meal.) Add oil to large pan over medium heat and saute onion and garlic until fragrant (about 2 minutes). Add ground beef and cook until meat is no longer pink; drain if necessary. (If using vegetarian crumbles in place of ground beef, cook until heated). Stir in tomatoes, tomato sauce, broth, and seasonings; bring to a boil. Reduce heat and simmer until desired consistency (5-10 minutes). Stir in mozzarella and Parmesan cheese; continue to simmer. In a 9x5 dish, spoon meat sauce on the bottom, layer 1/2 of the spaghetti squash next, then repeat with another layer of meat sauce and rest of spaghetti squash. Top with last layer of meat sauce and add extra mozzarella cheese on top for added yum! Cover with foil and bake casserole for 30 minutes. Remove foil after 30 minutes and bake 10 more minutes, until cheese is melted.

This recipe is SO delish! I can't wait for you to try it! Enjoy!



Essential Oils Mixology


Want to fill your house with the smell of fresh-baked snickerdoodle cookies without the guilt? Try this diffuser recipe!

Snickerdoodles
5 drops Stress Away essential oil
3 drops Cinnamon Bark essential oil
1 drop Nutmeg essential oil

Fill home diffuser with distilled water. Add essential oils. Voila!



About the Author


My name is Lindsay and I once was a Swagerty, too, but I now am a Wampler. I am a Christ-lover and am disciplined to live the life of my dreams! I suck at traveling because I am scared to fly, but I love to explore the cities around me and build a home I love to spend time in. I am a wife, mother of fur babies, occupational therapy graduate student, online health and fitness coach, and a sharer of my love for essential oils! I am also a lover of all things Disney!

You can find me on Facebookmy group page, and Instagram or reach me directly through my email at lindsayannwampler[at]gmail[dot]com. I would love to hear from you!


Let us know if you try any variations of these delicious recipes, challenging workouts, or essential oils mixes in the comments below!!!

Continue »