March 1, 2017

Live Well: March

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!


I love March. It no longer feels like the rush of the holidays, yet the coming of Spring sprouts new excitement! Springtime is where I re-gather myself. I look back on which New Year's resolutions I'm already not keeping and re-gather my thoughts for, once again, another fresh beginning of my year. I hope Spring not only brings sunshine into your life, but also joy, happiness, love, and the promise of hope.

Beverage Boost

This is my favorite smoothie I have ever made! It is packed with nutritional value too! It would be a great option for anyone who has a hard time eating their veggies!

Spinach Plus Raspberry Smoothie
Serves 2

1 frozen banana
1 c. frozen raspberries
1 c. orange juice
1 small container strawberry yogurt
Handful of baby carrots
Handful of fresh spinach
2 tsp. flaxseed oil
1/4 c. oats
1 scoop/packet vanilla superfood or protein powder
Handful of ice cubes

Blend* together and voila!

*Make sure you use a blender suitable to finely blend carrots and spinach. I use an Auto IQ Nutri Ninja Blender and that works perfectly.

Workout of the Month

Healthy Eating Recipe

Serves 4

1 baguette, sliced into small rounds
1 lb. tomatoes, diced
2 cloves garlic, minced, plus extra garlic half for rub
1/4 c. olive oil, plus extra for brushing
2 Tbsp. balsamic vinegar
3 Tbsp. fresh basil, chopped
1 Tbsp. fresh parsley, minced
1/4 c. freshly grated parmesan cheese

Toss together tomatoes, garlic, olive oil, balsamic vinegar, basil, and parsley. Marinate for 30 minutes. (Can choose to place in refrigerator or keep at room temperature).

Preheat oven to 400 degrees Fahrenheit. Place baguette slices on lightly-greased baking sheet (I used a Silpat; no PAM added). Rub garlic half on tops of all bread slices. Lightly brush with olive oil on top side. Bake for a few minutes, until lightly toasted. Top with spoonful of bruschetta mixture and sprinkle with cheese.


Essential Oils Mixology

Who is gearing up for spring cleaning?! This is a great combination to diffuse to give you that extra energy boost you need!

Energy Boost
4 drops Lemon essential oil
2 drops En-R-Gee 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!!!