August 1, 2017

Live Well: August

Welcome to the final 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 wonderful husband, two dogs, and two cats. They both strive to live well through healthy eating and exercising, and I am very thankful that Lindsay has been happy to share her expertise with us each month! 

Please feel free to share her wisdom with your family and friends!


August is a busy month with the back-to-school buzz in the air. Enjoy the recipes and information below to help maintain a happy and healthy self!

Beverage Boost

Glowing Green Smoothie Bowl
Serves 1

3/4 cup unsweetened almond milk
1 cup spinach
1 cup ice
1 packet/scoop Vanilla Shakeology*
1/4 banana, cut into slices for garnish
1 kiwi, peeled and cut into slices for garnish
2 Tbsp. unsweetened coconut flakes for garnish

Blend until smooth and pour into bowl. Add garnishes.

*If you do not have Vanilla Shakeology, you may substitute a vanilla protein powder; however, you get more than just protein powder when you use Shakeology.

Healthy Eating Recipe

Linguine with Tomato Sauce
Serves 6

1 pound linguine (I suggest gluten-free variety by Ancient Harvest)
4 pounds tomatoes, coarsely chopped with reserving juices
1 cup fresh basil
1 large clove garlic, thinly sliced
1/4 cup olive oil
1 1/2 teaspoon salt
1/4 teaspoon pepper

Heat oil in large saucepan over medium heat and add garlic; cook until fragrant (~30 seconds). Add tomatoes and their juices, salt, and pepper; simmer, stirring occasionally until tomatoes break down and sauce thickens (~45-50 minutes). When sauce has 20 minutes left to cook, cook the pasta. Mix pasta, sauce, and basil together.


Essential Oils Mixology

Focus Blend
3 drops Lavender essential oil
3 drops Vetiver essential oil
3 drops Cedarwood 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, 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!!!