September 1, 2016

Live Well: September

Welcome to the first 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 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!


What do you think of when you think of September? I think of the excitement of school starting again, the close of summer, and the beginning of fall! Fall happens to be my favorite season, so I am so excited that this coincides with my first post here on What Up, Swags?!

Each month here on What Up, Swags?!, I will be offering my best tips and tricks for living well at home, for creating a life to be happy to come home to, and for achieving the goals we set our minds to! I love to chat about health, fitness, motivation, organization, cooking, cleaning, essential oils, crafts, and anything else along those lines. I'll be leaving the traveling up to Christy, of course!

Okay, let's get into it!

Beverage Boost

I love starting my morning off with with fresh fruit, a.k.a. my favorite food group!

Tropical Smoothie
Serves 2

2 mangos, seeded and peeled
3 kiwis, peeled
1/2 pineapple, peeled
1 c. crushed ice

Add mangos, kiwis, and pineapple through a juicer*. Scoop crushed ice into 2 glasses*, pour juice in, and mix well to combine.

*If you do not have a juicer, you can add to a blender for a thicker smoothie. You can also choose to add juice to crushed ice or you can blend juice with the ice for more of a slushy texture.

Workout of the Month

Healthy Eating Recipe

Serves 9

1 1/4 c. flour
3/4 c. rolled oats
1 Tbsp. baking powder
1/2 tsp. fine sea salt
1 1/4 c. ripe mashed bananas (about 3 bananas)
2 eggs
1/3 c. margarine, melted and cooled (or 1/3 c. canola oil)
1/2 c. sugar
1/2 c. dried cranberries
1/4 c. fresh lemon juice*

Preheat oven to 350 degrees Fahrenheit. Grease a 9x5" loaf pan with margarine. Whisk together flour, oats, baking powder, and salt in a large bowl. Whisk bananas, eggs, and margarine together in a separate bowl. Add sugar, cranberries, and juice; mix until blended. Gently stir the banana mixture into the flour mixture until just combined. (Do not overmix batter.) Bake until lightly browned, 45-50 minutes. Allow to cool in pan completely (about 1 hour).


Recipe from Whole Foods Market

*As you will find out in the next section, I'm obsessed with my essential oils! I use the only brand of essential oils that has a vitality line that is FDA approved for ingestible use. SO...I love to incorporate essential oils into recipes whenever I can! In this recipe, I used 5 drops of lemon essential oil instead of using fresh lemon juice.

Essential Oils Mixology

Let's enjoy the last moments of summer by filling our homes with these fresh scents!

Summer Fresh
2 drops Lavender essential oil
2 drops Lemon essential oil
2 drops Grapefruit 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 Facebook, my 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 oil mixes in the comments below!!!