Live Well: July

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 29-year-old occupational therapy graduate and health and fitness coach. Her recently-transplanted-from-Southern-California-to-Tennessee family consists of her husband, Justin, two dogs, and two cats. She strives 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 on 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: JULY

Happy July! We have made it to the half-year mark! That's something to celebrate for sure! Life can be hard and living each day is an accomplishment! So, once again, happy July!

This month will be the first whole month I am living in my new home (who says you can't call an apartment, "home?") in Tennessee. Tennessee is a lot different from California, but I am acclimating well because there is beauty everywhere we go in the world! And it's easy to see the beauty all over Tennessee!

Get outside and soak up some vitamin D this summer and enjoy these fun recipes below!

Beverage Boost

Vanilla Berry Delight
Serves 1

1 c. frozen mixed berries
1 c. milk (I prefer unsweetened almond milk)
1 packet Vanilla Shakeology

Add all into a blender and voila!

Workout of the Month

Healthy Eating Recipe

White Chili
Serves 4

1 tsp. olive oil
1 c. chopped onions
1 clove garlic, minced
1 tsp. ginger root, minced
1/2-1 jalapeno chili, chopped
2 c. mushrooms, quartered
1 Tbsp. flour
1 lb. veggie chicken, cubed (or real chicken)
2 15-oz. cans white beans
1 14.5-oz. can vegetable broth (or chicken broth)
1 tsp. dried oregano
1 tsp. cumin
1/2 tsp. coriander
1/4 tsp. cinnamon
1 bay leaf
Salt and pepper, to taste

Heat oil in pan and brown chicken. Spray another saucepan with cooking spray and add onions, garlic, and jalapeno; cook for 5 minutes. Add mushrooms and cover, cooking until soft (about 5 more minutes). Whisk in flour and cook 1 minute. Add chicken, beans, broth, and herbs and spices; heat to boiling. Reduce heat and simmer, covered, until vegetables are tender (between 10-15 minutes). Discard bay leaf and season with salt and pepper.

This is one of my favorites! Enjoy!

Essential Oils Mixology

Do you have issues sleeping or with stress and anxiety? Try this diffuser blend to see if it helps support your health in natural ways.

It Will All Be Okay Blend
2 drops Patchouli essential oil
2 drops Clary Sage 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 am bad 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, 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!!!