Author: healthbyhaven

January 27, 2025 Post a Comment

Peanut Butter Latte Smoothie – French Squirrel Collab

For all the peanut butter lovers out there, for all the coffee lovers out there – this smoothie is for you!

I recently had the pleasure of interviewing the Founder and CEO of the healthier sweet snacks company, French Squirrel, on the Health by Haven Podcast. Sydney Karmes-Wainer is an absolute treasure and was so kind to chat with me for an hour about all things business and health.

Download & listen to her episode on Spotify, Apple Podcast, or your favorite listening platform to learn more about founding a CPG business, entrepreneurship, eating disorder recovery, candida recovery & more! Then, go grab some of her amazing products and blend up this smoothie!

Ingredients

Directions

  1. Blend all the ingredients except the French Toast Bisous until well combined.
  2. If you’re feeling fancy, drizzle some French Squirrel Beurre: crunchy date peanut butter in your favorite glass before pouring your smoothie into the glass.
  3. Pour your smoothie and top with a handful of French Squirrel French Toast Bisous for added crunch, flavor, and sweetness.
  4. Enjoy!

Pro tips!

  1. If you want more coffee flavor put more coffee and less almond milk or use espresso instead of regular coffee!
  2. If you like things on the sweeter side, add more dates and/or bananas.
January 1, 2025

2024 Recap

Another year has come and gone. It seems like each year passes faster than the one before. 2024 brought lots of travel (3 new countries!) and a move, albeit brief, to a new state. It brought laughter and tears. Lots of running, lots of Pure Barre. Lots of card games, lots of brewery trips. 

Here’s my little recap of 2024. These annual recaps are such a fun way for me to look back at years past and reflect on the year’s events. I hope they inspire you to do some reflecting of your own. Be proud of all you’ve accomplished this year and, most importantly, of the time you’ve spent with your loved ones and for yourself. Then dream those big dreams for 2025 with me! 

JANUARY

  • I ran the 2024 Chevron Houston Marathon. It kicked off my year with big emotions. Pride from hitting a 23 minute marathon PR (3:31:45), and devastation from falling just shy of my big goal of qualifying for the Boston Marathon.
  • While in Houston, Billy and I also ran the Houston 5K! 
  • We almost got stuck in Houston due to so. much. SNOW! We had the most snow Knoxville has seen since 1998! It began falling during our flights back to Knoxville and the city was covered in a wintery white blanket for a week. Waffles LOVED her first snow!
  • I created many a HxH recipe and loved sharing them with you on Instagram!

FEBRUARY

  • To fill my marathon training void, and for no other reason, the US hosted the Olympic Marathon Trials. While I wasn’t there in person, you better believe it was like a holiday for me watching on TV. 
  • I took a work trip to Columbia, SC for an event & got to see great friends while I was in town. 
  • I visited Iceland for the first time as part of a work trip. Probably the most stunning natural landscape I’ve ever laid eyes on. The snow, the waterfalls, the volcanoes, the Northern Lights – it was breathtaking. 
  • I partnered with another small, female-owned business, Seams x Seemly, to create my first ever HxH merchandise! It was so much fun working with Audrey and so surreal seeing my message and branding come to life!  

MARCH

  • I took a quick work trip to South Carolina to host my favorite event, the Spurs Up Sprint 5K. Yay running! 
  • Lotttssss of walks & brewery trips with Waffles & Billy.
  • Billy & I visited one of our favorites, Asheville, NC, for a weekend trip. We love touring all the breweries and staying at a cute little airbnb in the mountains! 

APRIL

  • I met olympic running legend, Des Linden!! I went on a shakeout run with her and some members of the Knoxville Track Club and kept pinching myself to see if I was dreaming! 
  • I ran the Knoxville Marathon for the second time in person, third time if you include the virtual covid year. I did not PR, but I finished the race and I celebrated over beers with my family – a race day tradition. I also learned that two back to back marathon training cycles is not the best thing for your body or your love of the sport. 
  • Billy and I flew to NYC at the end of the month for me to race the NYRR Real Simple Women’s Half Marathon. It was my first NYRR race and my half PR (1:42:17)!!

MAY

  • Started off the month with a trip to SC for work, and got to meet my sweet friend, Hannah’s, little baby in the hospital! 
  • My bestiessss Savannah & Georgie came to Knoxville for our friend Robby’s wedding! It was SO FUN to have everyone there celebrating, and we got a bonus girls day of wedding dress shopping for Savannah. 
  • Two days after Robby’s wedding, Billy, Waffles & I moved to NYC!!!! A lifelong dream! We packed it with so much fun including: 
    • My brother, Jake, visited
    • We did sooo much exploring and ate sooo much incredible food
    • I went to live podcast recordings of two of my favorite running podcast – Believe in the Run’s The Drop and the Ali on the Run Show 
    • I ran countless miles on group runs with various run crews in NYC
    • I ran the NYRR Brooklyn Half Marathon (1:46:42) and finished in Coney Island, where Jake and Billy were waiting on me 
    • I cheered Billy on in a race in Central Park for his law firm 
    • Billy and I saw The Heart of Rock and Roll on Broadway 
    • Among it all, I flew from NYC to Columbia, SC for another work trip

JUNE

  • Summer in the city! 
  • I ran on Global Running Day among hundreds of fellow runners with the Endorphins run club. It was so much fun to be in the company of so many people who love running as much as I do. 
  • I raced the NYRR Women’s Mini 10K, which has been a dream of mine. So many professional runners I admire run this race each year, and while I was farrr behind them, it was so cool to be a part of that race. 
  • We played lots of mini golf, ate lots more good food (bagels & pizza & pasta, oh my!), and enjoyed many a happy hour cocktail.
  • We went on many, many west side highway runs and walks with Waffles.
  • I attended my first ever Peloton Studios NYC run with my favorite coach, Becs Gentry. Was such a pinch me moment to meet her! 60 min class and yours truly finished top of the leader board of the studio runners.
  • We explored more exhibits at the MET.
  • I took an in-person Melissa Wood Health workout class which was so much fun and another “how am I meeting this person in real life” moments! 
  • I taught Pure Barre in NYC!!! I mean, what?!?! 
  • Billy and I ran the NYRR Queens 10K.
  • Billy and I celebrated our third wedding anniversary! We kicked off the day with a morning group run with Dirty Bird run club and a coffee date before he went to the office. After work, we headed to a Yankees game and enjoyed the Audi Club. 
  • I launched the HxH Podcast!!!! One of my proudest accomplishments of 2024 and something that has brought me so much joy. I truly hope it has brought you entertainment and encouragement. 
  • I volunteered at the NYRR Achilles Hope 4 mi race and got to cheer Billy on at the water stop. 
  • Billy and I ran the NYRR Pride 4mi Race through Central Park. 
  • Billy and I saw the Book of Mormon on Broadway. 

JULY

  • NYC summer in the city REALLY started getting HOT.
  • Billy and I went to another Yankees Game, this time with Pepsi club tickets that did not disappoint. 
  • Our dear friends, Hope & Timothy, visited us in NYC for 4th of July weekend and we had a blast taking them around the city (L’Industrie & Talea, anyone?!).
  • The four of us saw the Great Gatsby on Broadway. 
  • I taught more Pure Barre at several studios in the city and enjoyed trying new workout. classes. SLT & New York Pilates were my faves. 
  • I celebrated my 29th birthday all weekend long with: 
    • A spa day
    • A 45 min Peloton Studios NYC cycle class with Camilla Ramón
    • Harry Potter & the Cursed Child on Broadway
    • NYRR Retro 4 miler race in the pouring rain
    • Dinner at Palma, my FAVE
    • Romeo & Juliet performed by the American Ballet Theater
  • I flew to DC for a work trip. 
  • My brother, Milo, visited us in the city! We did all the city things, including: 
    • The Museum of Ice Cream
    • Aladdin on Broadway
    • Saw the Friends building
    • Walked the west side highway
    • Rode the Staten Island ferry & saw the Statue of Liberty 
  • The Olympics began!

AUGUST

  • Billy, Waffles & I made the long drive from NYC back to Knox. I was kicking and screaming to leave the city, but excited to see our families and my Pure Barre Knoxville friends! 
  • I became Lead Teacher of Pure Barre Knoxville and Pure Barre Farragut. Seriously such a dream come true! I love that place and those people with my whole heart! 
  • Jake’s girlfriend Liz visited the US from Germany and it was SO amazing to finally get to meet her in person and show her around Knoxville. They make each other so happy which makes me happy. 
  • Billy and I made a visit to his family in Johnson City and I went on yet another work trip to SC.

SEPTEMBER

  • Billy and I traveled to Kentucky for a work trip for me, which had the perks of being a part of a small Gamecock 1801 Bourbon selection group and attending the USC/UK football game. 
  • I taught a super fun Pure Barre pop up class and spent all my free time in the studios. 
  • Billy and I went back to Johnson City to run the Bluegrass Half Marathon. The race was canceled from the hurricane devastation, so he and I ran the 13.1 together – his first half marathon!

OCTOBER

  • I completed the fall fit challenge at Pure Barre – 30 classes in 60 days. It had been several years since I prioritized this challenge, and I’m so glad I did! 
  • Billy turned 30!!! We celebrated with a nice dinner in Knoxville on his actual birthday. The weekend prior we also celebrated at a surprise tailgate before the ETSU football game. 
  • We finished off the year 30 celebrations in Greece and Turkey!!!! The cruise was incredible and we saw so much history, culture, and beauty on the many islands we visited. Unreal! 

NOVEMBER

  • Another work trip to Columbia, SC for Homecoming weekend to kick off the month. 
  • The following weekend my family ran the Cades Cove Loop Lope. It was so fun to run together and for the cherry on the cake I placed 1st in my age group and 4th female overall.
  • Billy and I traveled back to Johnson City to race the Bluegrass Half Marathon take 2. We ran together and finished in 1:52:31. I’m so proud of Billy and only slightly bitter at how seemingly effortlessly his speed in running has developed. 
  • We celebrated another great year of Pure Barre at our annual holiday party! 
  • I took another work trip to SC and then Billy and I took another trip to Johnson City for Thanksgiving. It was great to also get to see his aunt & uncle from Florida and run the JC Turkey Trot in the morning! 
  • The month concluded with a delayed Spanyer Thanksgiving when we returned from Johnson City. 

DECEMBER

  • A month of Pure Barre, including my first experience at the Xponential Fitness Convention in Las Vegas with my great friend, Rachel! 
  • Then it was allll Christmas, including both families, a book club girls night, and a family friends’ annual party. 
  • Lots of reading, puppy snuggling, and coffee to conclude a cozy Christmas and a busy year! 

Overall, it was a very eventful and rewarding 2024. Looking forward for so many more exciting things to come for Health by Haven in 2025! The happiest, healthiest new year to you and yours!

June 2, 2024

Creamy Onion Pasta

If you’re looking for a cozy plant-based pasta that’s filling and delicious, look no further. The chickpea pasta offers protein and the white wine sauce brings allll the flavor. 

Ingredients

  • 1 large yellow onion
  • EVOO, to taste
  • 1 box Banza rigatoni pasta
  • 3 tbsp garlic hummus 
  • 4 cloves roasted garlic, smashed
  • 1/2 c white wine
  • 2 c vegetable broth 
  • Coarse sea salt and cracked black pepper, to taste 
  • 1 tbsp nutritional yeast
  • Fresh Rosemary, to taste
  • 1 crown of broccolini 

Directions

  1. Preheat the oven to 425 degrees. 
  2. Chop and caramelize the onion. Set aside.
  3. Wash and chop the broccolini. Toss it in EVOO, salt, and pepper and roast on 425 for 15 – 20 minutes.
  4. While the broccolini is roasting, add the hummus, roasted garlic, white wine, veggie broth, salt, pepper, and nutritional yeast in a saucepan over medium heat. Stir to combine and let simmer.
  5. Once the sauce is well combined, add the pasta and bring to a boil. Cook until the pasta is tender.
  6. Remove from heat and place in serving bowls. Top with the caramelized onion, roasted broccolini, and fresh rosemary. Enjoy! 

This is one of my favorite cozy pasta recipes yet! I can’t wait for you to try it. When you do, be sure to comment below or message me on Instagram @healthbyhaven.

June 2, 2024

Kitchen Sink Brunch Bowl

This recipe was born from the need to empty out our fridge in Knox before our move to NYC. It turned out so delicious that I had to share! Even if you don’t have these exact ingredients, I hope it inspires you to create your own version of the kitchen sink bowl!

Ingredients (serves 2)

  • 1/2 c farro
  • 4 eggs, scrambled
  • 1 red bell pepper, sliced
  • 1/2 red onion, sliced
  • 4 carrots, coined
  • 1 c spinach, chopped
  • 1/2 c cherry tomatoes
  • Roasted garlic, to your hearts desire
  • Coarse sea salt and black pepper
  • Vegan or regular parmesan

Directions

  1. Cook the farro according to package directions.
  2. While the farro is cooking, wash and chop the bell pepper, red onion, and carrots. Toss in EVOO, salt, and pepper. Roast on 425 degrees for about 20 min.
  3. Next, chop the spinach and set aside.
  4. Scramble the eggs while the veggies and farro is cooking.
  5. With about 3 min left on the veggies, toss the tomatoes on the tray to blister.
  6. While the veggies are finishing, take the farro off the stovetop and put in serving bowls. Add salt, pepper, roasted garlic and parmesan to your preference.
  7. Add the scrambled eggs, roasted veggies, and chopped spinach to the farro.
  8. Mix well and enjoy!

Send me photos of your own version of the Kitchen Sink Brunch Bowl on Instagram @healthbyhaven! 

June 2, 2024

Lemon Pepper Quinoa Bowl

When the temps start to rise, I start to crave simple grains and veggie meals. That being said, if you don’t cook them right, veggies and grains can be boring and lacking flavor. Not! This! Meal! The lemon, pepper, and garlic flavors pack and punch and complement each other perfectly. It will no doubt leave you wanting more!

Ingredients

  • 1 c tri-colored quinoa
  • 1/4 c garlic hummus
  • 1/2 head of cauliflower 
  • 1/2 head of broccoli 
  • 1 zucchini 
  • 1 yellow squash 
  • Juice of 1/2 lemon
  • Extra virgin olive oil
  • Salt and pepper, to taste

Directions

  1. Preheat the oven to 425 degrees Fahrenheit.
  2. Wash and chop the veggies. Add them all to a mixing bowl and coat in EVOO. Then add salt and pepper and toss again. 
  3. Spread the seasoned veggies on a lined baking sheet and roast for 15-20 minutes, until a fork sticks through easily and the bottoms are a bit crispy.
  4. While the veggies are roasting, cook the quinoa according to package directions. 
  5. When the quinoa is cooked, remove from the stovetop and place in a serving bowl. Add lemon, salt, pepper and garlic hummus and mix well.
  6. Remove the veggies from the oven and add to the quinoa mixture. 
  7. Serve and enjoy!

I love it when you guys message me telling me you made an HxH meal! If you make this one, let me know in the comments below or over on Instagram @healthbyhaven. 

June 2, 2024

Cinnamon Walnut Banana Bread Smoothie

After being on a berry smoothie kick for a while now, this morning I woke up craving a cozy smoothie flavor. Anyone else think spices and nuttiness makes your meal feel extra cozy?! If you love a cozy breakfast, but don’t want to eat something hot to start your summer morning, you have to try this smoothie!

Ingredients

  • 1 c unsweetened vanilla almond milk
  • 1 date
  • 1 frozen banana
  • 1 c frozen riced cauliflower
  • 1/2 tsp cinnamon
  • 1/4 c walnuts

Directions

  1. Blend it all up and enjoy!

Let me know what ya think of this smoothie in the comments below or on Instagram @healthbyhaven.

June 2, 2024

Simple Breakfast Plate

Can I let you in on a little secret? Sometimes I get hangry… Add in a hard workout and the hanger escalates tenfold. SO, when I get home from a tough run and I need to refuel quickly before the hanger sets in (& for optimal muscle recovery, of course!), I make this Simple Breakfast Plate. You can put it together in under 5 minutes, and viola! – you have a filling meal packed with protein and fresh produce. 

Ingredients

  • 3 eggs
  • 1 c spring mix
  • Handful of multicolored cherry tomatoes
  • Balsamic vinegar, EVOO, cracked black pepper, and sea salt, to taste

Directions

  1. Heat a skillet on the stovetop on medium heat.
  2. While the skillet is heating, wash and plate the spring mix and tomatoes to create a salad base for your Simple Breakfast Plate.
  3. Next, whisk 3 eggs and pour into the skillet on the stovetop. If your skillet isn’t non-stick, be sure to season with EVOO first!
  4. Cook the scrambled eggs to your desired finish and add to your salad plate.
  5. Drizzle balsamic vinegar and EVOO on your salad and season your entire plate with cracked black pepper and sea salt, to taste.
  6. Serve up and enjoy this simple, nutritious meal!

What’s your go-to post-workout breakfast? I’m always looking for new ideas to add into my rotation! Let me know your faves in the comments below, and I hope this Simple Breakfast Plate gets added into your rotation!

April 14, 2024

Easter Salad

Happy Easter!! The colors of this salad are giving Easter, so it seemed like a fitting name! Plus, it is super easy to put together and serve with your Easter dinner.

Ingredients

  • Arugula (spring mix or spinach would both be great here too!)
  • Blueberries 
  • Blackberries
  • Beets
  • Picked onion
  • Avocado
  • Slivered almonds (or chopped walnuts!)
  • Balsamic vinegar & EVOO

Directions

  1. Over a bed of greens, add the quantity of toppings to your heart’s desire! The more the merrier in my opinion, just be sure to balance the picked flavor with the freshness from the blueberries and the healthy fats from the nuts and avocado. 
  2. Serve & enjoy!

What dishes do you love serving at holidays? Let me know in the comments below or on Instagram @healthbyhaven. I hope you add this salad to your rotation next holiday meal!

April 14, 2024

Copycat Tomato Head Salad

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For all my Knoxville friends – you know how incredibly delicious and nutritious food from The Tomato Head is. My favorite salad they make is the House Salad. I know!! House Salads are usually really boring – like sad, wilted lettuce with a few tomatoes. But not theirs!

Soooo to avoid spending all my money at Tomato Head, I had to take a stab at my own version of their House Salad. I think I nailed it, so I had to share! (PS you should still def support this local business. This recipe is for those in between days and out-of-towners!)

Ingredients

  • Romaine
  • Purple cabbage, shredded
  • Carrots, shredded
  • Cherry tomatoes
  • Red onion, diced
  • Mushrooms, thinly sliced
  • Black olives
  • Cucumber, diced
  • Green pepper, diced
  • Avocado, diced
  • Alfalfa sprouts
  • Top with: balsamic vinegar, EVOO, salt, black pepper, oregano, & lotsss of basil

Directions

  1. Wash & chop everything. 
  2. Add ingredient amounts to your preference! If you love olives, add more. If you hate mushrooms, leave them out.
  3. Toss in the toppings listed above and enjoy!

I love to make this salad as meal-prepped lunches, but it can also be an amazing starter salad or star of a dinner party! Let me know when you make it by commenting below or messaging me on Instagram @healthbyhaven. 

April 8, 2024

Almond Butter Blueberry Toast

If you’re looking for a super quick, filling snack, I’ve got ya covered. You probably have most of these ingredients on hand. The whole grains in the bread are a healthy carb source, the almond butter is full of natural fats and protein, keeping you satisfied. The blueberries are packed with antioxidants and pack a great burst of flavor and freshness, and the drizzle of natural honey is a little sweetness without all the processed sugar. I love this snack when I’m in a marathon training block and tend to be extra hungry!

Ingredients

  • whole grain bread (I like @daveskillerbread)
  • almond butter (look for a clean ingredient list)
  • blueberries
  • natural honey

Directions

  1. Toast the bread
  2. Lather it up with almond butter
  3. Top with blueberries
  4. Drizzle with honey
  5. Enjoy!!

Let me know your favorite toast toppings below or over on Instagram on @healthbyhaven!