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!


'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!

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!!!