October 1, 2016

Live Well: October

Welcome to the second 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 a 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: OCTOBER


It's about time it's fall! Fall is the season of change and gratitude to me. I love watching the leaves change and blow in the wind, smelling the sweet smells in the kitchen this time of year, and gathering around the table with family and friends. I was ready for fall about the time when fall ended last year! Needless to say, I am tremendously excited for this time of year to be here!




Beverage Boost


Snickerdoodle Smoothie
Serves 1

1 cup unsweetened almond milk
5 ice cubes
1 scoop/packet of Vanilla Shakeology*
2 tsp. cinnamon
1 tsp. peanut butter or almond butter
1 tsp. vanilla extract
1 tsp. honey

Blend to combine.

*Shakeology is currently available for US & Canada residents only. Sad face! If you are in the US or Canada and would like a free sample, please feel free to email me! You can also substitute a standard vanilla protein powder if you are unable to get your hands on some superfood Shakeology powder!


Workout of the Month




Healthy Eating Recipe




Serves 2

2 apples
1/8 c. rolled oats
1 Tbsp. + 3/4 tsp. brown sugar
1/3 tsp. vanilla extract
1/8 tsp. lemon juice*
1 1/2 tsp. maple syrup, divided
1/3 tsp. cinnamon
1/2 Tbsp. butter, divided
1 Tbsp. + 3/4 tsp. water

Preheat oven to 375 degrees Fahrenheit. Core both apples, while keeping each apple intact with a hole down the center. Make sure not to cut through the bottom of the apple. Only scoop out the seeds and stem. Place apples in a oven-safe dish. In a small bowl, combine oats, brown sugar, and cinnamon. Add in 1/4 Tbsp. (3/4 tsp.) of the butter. Mix with fork until well combined. Once combined, add vanilla extract, lemon juice*, and 3/4 tsp. maple syrup. Stir to combine. Fill both apples with mixture. Place remaining 1/4 Tbsp. (3/4 tsp.) of butter on top of each apple. Drizzle remaining 3/4 tsp. maple syrup on top. Add warm water in bottom of dish to reach about 1/2 inch depth in dish. Bake 30 minutes uncovered or until apples appear soft and tender. Cool 5 minutes before serving. Make sure not to eat the bottom stem remaining on the underside of the apple! Enjoy!

*You know I love my essential oils, so I substituted 1 drop of Young Living Lemon Vitality essential oil instead of using fresh lemon juice. 1 drop of essential oil is more potent than 1/8 tsp. lemon juice, but I don't mind.



Essential Oils Mixology


Happy Fall Y'all

4 drops Orange essential oil
2 drops Nutmeg essential oil
1 drop Cinnamon Bark essential oil
1 drop 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!!!

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