Author: healthbyhaven

February 19, 2021

Blueberry Chocolate Dream Smoothie

If you’ve ever tasted Brookside’s dark chocolate covered blueberries, you know what a dream they are. I could devour an entire bag in one sitting. Needless to say, they aren’t the healthiest snack (or breakfast) option, so I have been on a mission to recreate that dreamy flavor with some bonus health benefits. And so the Blueberry Chocolate Dream Smoothie was born. This decadent smoothie can be eaten for breakfast, a snack, or even dessert! Best part? It’s packed with fruits and veggies and nutritious supplements, such as cacao, to keep you feeling fantastic! 

Ingredients

  • 1 c unsweetened almond milk
  • ½ c frozen blueberries
  • ¾ c frozen riced cauliflower 
  • ½ frozen banana 
  • 1 original blender bomb
  • 1 tbs cashew butter
  • 3 tbs cacao powder 

Directions

  1. Add all ingredients to your blender and blend until smooth. 
  2. Top with blueberries and cacao nibs. 
  3. Enjoy!

Let me know what you think when you blend up this Chocolate Blueberry Dream Smoothie in the comments below or on Instagram @havenspanyer! 

January 23, 2021

My Favorite Wellness Podcasts

If you know me, you know I LOVE learning as much as I can about health and wellness. One of my favorite ways to learn new things in the industry is to listen to podcasts. I enjoy hearing from like-minded individuals and learning the science behind nutrition, exercise, etc. Below are my current favorite wellness podcasts.

1. Mostly Balanced

If you follow me on Instagram you may have seen me post about this podcast this week. Mostly Balanced has hands-down been my favorite podcast of 2021 so far. The hosts, Carleigh and Mia, are best friends who live in New York City (my dream home!) and share a love of healthy, balanced living. The podcast discusses a variety of wellness topics, from relationships to spirituality to fitness. I especially love that they begin each episode with a weekly catch up, because it makes me feel like they’re my real life friends! 

Listen to their podcast HERE and follow them on Instagram @mostly_balanced. 

2. Be Well by Kelly

This is definitely my go-to podcast when I want to hear real research-backed science on nutrition. Kelly is a celebrity nutritionist in LA and has two adorable little boys. She is extremely knowledgeable on nutrition and how food affects your body, as are her hosts.

Listen to her podcast HERE and follow her on Instagram @bewellbykelly.

3. Party in My Plants

Party in My Plants is the funniest podcast I’ve found in the wellness space. The host, Talia Pollock, is a comedian, speaker and full-of-life podcaster. She has fantastic guests and covers a range of wellness topics, both fun and serious. I love that she often discusses mental health too! P.S. her cookbook, Party in Your Plants, is by far my most used cookbook.

Listen to her podcast HERE and follow her on Instagram @imtaliapollock.

4. Just the Good Stuff

Wrapping up this list with a podcast I’ve just started to get into. I’ve heard the host, Rachel Mansfield, as a guest on soooo many podcasts, that I just had to give hers a try! She has wonderful guests, such as fellow food bloggers and nutritionists, that provide great info each episode.

Listen to her podcast HERE and follow her on Instagram @rachlmansfield.

 

What are your favorite podcasts? Let me know in the comments below or on Instagram @havenspanyer!

January 23, 2021

Southwestern Salad

Calling all fellow taco lovers! If you could eat a taco every day of your life (same), this salad is for you! A nutritious twist on your southwestern favorite. This salad is perfect to meal prep for lunches all week or whip up for dinner. I highly suggest making your own cilantro lime dressing (recipe below). Super easy and packs a ton of flavor! 

Ingredients 

Salad

Serves 4

  • 4 c arugula 
  • 1 c brown rice
  • 1 c black beans
  • 1 c charred yellow corn
  • 1 white onion
  • 1 bell pepper (I like to do ½ of a yellow pepper and ½ of a red pepper, but use your favorite color!)
  • 1 c multi-colored cherry tomatoes 
  • 2 avocados
  • The following oil and spices to taste (to season the pepper and onion)
    • Avocado oil
    • Pink Himalayan salt
    • Black pepper
    • Cumin
    • Turmeric 
    • Cayenne pepper 
    • Paprika 

Dressing

  • 2-3 limes
  • 1 c vegan sour cream (I like Forager Project!) 
  • Fresh cilantro to taste 

 

Directions

  1. Preheat your oven to 425 degrees.
  2. Cook your brown rice and black beans on the stove according to the directions on the packaging. 
  3. While your rice and beans cook, chop your pepper and onion into strips. 
  4. Toss your pepper and onion in avocado oil and the following spices to taste: Pink Himalayan salt, black pepper, cumin, turmeric, cayenne pepper, and paprika. Spread your seasoned pepper and onion on a baking sheet lined with parchment paper and bake at 425 degrees for roughly 20 min. 
  5. Next, add your corn (I usually buy a bag of frozen yellow corn) to a skillet with about 1 tbs of avocado oil and lightly char on high heat. 
  6. Lastly, add your lime juice, sour cream, and chopped cilantro to a blender or food processor until combined. 
  7. Once your beans, rice, veggies, and corn are done cooking, add them to a bowl of arugula and top with tomatoes, avocado and dressing to taste! 


Let me know what you think in the comments below or on Instagram @havenspanyer when you try this yummy salad!

January 18, 2021

Lessons Learned from 2020

2020. One hell of a year, am I right?! I kicked off the year with a quick beach trip, my first time at Harry Potter world, and putting the finishing touches on my dream wedding plans.

When COVID shook up everyone’s plans, I had days I HATED being confined to my apartment and days I was extremely grateful I got to spend more time with Billy and more time FaceTiming my best friends and family than any other year.

This past year I rescheduled my wedding for 2021 (fingers crossed 🤞🏻), started Health by Haven, watched a dear friend’s world be flipped upside down by a tremendous loss, experienced half my coworkers (who were more like family) get laid off, taught countless virtual Pure Barre classes, missed my family like crazy, went back to school to study nutrition, ran my first 30K (virtually), ran my first marathon (also virtually) and bought my first home.

Clearly it was a rollercoaster of a year. One of the most emotional in both bad and good ways. But the thing I learned over and over this year is that no matter how hard I try, I’m not always in control and that’s okay. Friends and family matter most and we have to keep trying our best to make the most out of every situation. We can’t let COVID-19, or anything else for that matter, beat us down or dictate what we get to accomplish.

I have a feeling we’re heading into another confusing year. There will certainly be more challenges we must face, but if we can get through 2020 we can get through anything. We’re stronger than we think.

 

Here is an abbreviated list of the lessons I learned in 2020. I went through many iterations of this list, trust me, there were a lotttt of lessons learned. I thought about putting examples or explanations to each statement, but I figured they stand alone and may speak to you in a different way than they did to me. 

 

What lessons did you learn in 2020? Let me know in the comments below!

 

  1. You can’t plan or predict everything. You aren’t always in control.
  2. Adaptability is an essential life skill.
  3. It’s okay to feel a multitude of emotions at once.
  4. Family and friends are everything. 
  5. Putting your health first is crucial. 
  6. Taking time for yourself matters.
  7. Make time to pursue your passion. There will always be an excuse not to.
  8. You can do hard things.
January 8, 2021

Healthy Peppermint Hot Chocolate

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The week between Christmas and New Years is the land of no rules. Want to stay in your PJs all day? Do it! Feel like curling up on the couch under a cozy blanket and reading or binging Netflix? Go for it! Want to have a constant mug of hot chocolate? I’m here for it! Lucky for you, I concocted a healthy version of your favorite cold weather beverage for guilt free sipping. Feel free to play with the quantities to achieve your desired flavor. 

Ingredients

  • 1.5 c oat milk (I like Califia Farms)
  • 2 tbs cacao powder
  • 1-2 tsp agave
  • ½ tsp peppermint extract (option to exclude this for traditional hot chocolate!)

Directions

  1. Add all ingredients to the blender and blend. Pour into a mug and microwave or pour into a saucepan and heat over medium heat.
  2. Once you reach your desired temperature, pour into a mug and enjoy.
  3. Bonus- if you want to elevate your hot beverage, pour it into a frothing cup after heating and froth the oat milk before enjoying! 

If you make this yummy drink let me know what you think in the comments below or on Instagram @havenspanyer!

January 8, 2021

Chocolate Strawberry Smoothie

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Anyone else a fan of chocolate covered strawberries?!?! I couldn’t tell you the last time I had that delicious treat, but I can tell you that this smoothie will give you all the wow factor and decadent vibes that you get from biting into the perfect chocolate covered strawberry. And great news- it’s packed with nutrients, fruits, veggies, protein and healthy fats to keep you full until lunch. You could also sub your typical dessert for this smoothie. Yep. It’s that good.

Ingredients

  • 1 c unsweetened vanilla almond milk
  • 1 c frozen strawberries
  • ½ c frozen riced cauliflower
  • ½ frozen banana
  • ½ c spinach
  • 1 aloe and irish sea moss Blender Bomb
  • 1 heaping tbs cashew butter
  • Optional: 1 tbs milled flax seeds and chia seeds
  • Optional: 1 tsp agave 

Directions

  1. Add all ingredients to the blender. Blend until smooth. 
  2. Enjoy!


Let me know what you think of this smoothie when you try it out by leaving a note in the comments below or messaging me on Instagram @havenspanyer!

January 3, 2021

Blackberry & Butternut Squash Salad

Happy New Year! I whipped up this delish blackberry and butternut squash salad to kick off 2021. The creamy, savory flavors of the squash mixed with the tart punch from the blackberries are to die for! Let me know what you think when you make this salad! I love seeing your adaptations to my recipes. 

Ingredients 

*Quantities are approximate and can be changed to fit your preference!

  • 2 c spinach
  • ½ c roasted butternut squash
  • ⅓ c blackberries
  • ⅛ c walnuts
  • ⅛ c goat cheese (optional)
  • Sprinkle of dried cranberries to top (optional)

Directions

  1. Peel, cube, and roast the butternut squash on 425 degrees for roughly 20 minutes, or until the outside is browning and you can stick the squash with a fork.
  2. While the squash cools, rinse spinach and place in your bowl.
  3. Add in the squash, blackberries, walnuts, goat cheese, and dried cranberries. 
  4. Top with your favorite vinaigrette (try to avoid added sugars!) or squeeze some lemon juice and olive oil for dressing.
  5. Enjoy!
December 4, 2020

Pumpkin Spice Overnight Oats

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Anyone else feeling the chaos of the holiday season beginning earlier than normal this year? While the holidays are my favorite time of year, it can definitely be a busy, overwhelming season. With busyness often comes less time to prepare nutritious meals. Cue these delicious Pumpkin Spice Overnight Oats! Combine these ingredients in less than five minutes the night before, stick them in the fridge, and grab and go in the morning! 

Ingredients 
Dry Ingredients 

  • ½ c rolled oats
  • 1 tbs milled flax seeds
  • 1 tbs chia seeds
  • 1 tsp cinnamon
  • ¼ tsp pumpkin pie spice

Wet Ingredients 

  • ½ c unsweetened vanilla almond milk (or your favorite plant-based milk)
  • ¼ c pumpkin puree
  • 1 tbs almond butter
  • 1 tbs pure maple syrup

Directions

  1. Mix all dry ingredients together in a tupperware. 
  2. Add wet ingredients to the dry ingredients and mix until well incorporated. 
  3. Put in the fridge overnight and enjoy a convenient, healthy meal tomorrow!

Let me know what you think of this recipe in the comments below or over on Instagram @havenspanyer!

November 22, 2020

5 Tips for Staying Healthy During the Holidays

The holidays are typically a time when most people over-indulge with stuffing, rolls, and allllll the Christmas cookies. It’s also often a time for travel, taking us out of our daily routine and far away from our gyms and fitness studios. While the winter holidays are certainly a time to slow down and enjoy time with loved ones, it doesn’t mean we have to compromise our health. Keep reading for my tips for staying healthy during the holidays.

1. Everything in moderation

Do I LOVE Christmas cookies? No question! Do I enjoy some pinot noir, fancy cheeses, and homemade focaccia on Thanksgiving? Umm DUH! Even though I love a good salad or smoothie, I 100% eat the foods we’ve deemed “bad” during the holidays. I’m here to tell you it is a-okay to eat whatever the heck you want at your holiday get together. Just remember, everything in moderation! This is really a tip for every day, not just Thanksgiving. So next time you’re at a holiday gathering, enjoy the heck out of a piece of pie, just don’t eat the entire thing yourself 🙂 

2. Move your body

Do. Not. use the holidays as an excuse to take a movement hiatus. I’m sorry if you feel called out by this, but we have to stop using this excuse to make us feel better about being couch potatoes. Do you have to run a marathon Thanksgiving morning? NO! Just find some time to go on a walk with the dog or play some backyard football with the fam during your holiday break. I promise you’ll feel happier and more energized after moving your body.

3. Unplug and connect with loved ones

In twenty years from now, are you going to wish you Instagrammed the perfect photo on Thanksgiving, or are you going to wish you had spent more time with your grandma or little sister playing cards or laughing at the dinner table? Take time to truly unplug this holiday season and enjoy time with your family. It will do wonders for your mental health.

4. Take time for yourself

Traveling and spending time at another family member’s house during the holiday season can be overwhelming at times. Being out of your own space and routine can sometimes elevate stress levels. To prevent stress from ruining your holiday, make sure you take some time to yourself. Whether it’s reading a good book by the fire or going on a crisp morning walk, do what you need to do to have some “you time.”

5. Don’t punish yourself 

After indulging in a few too many Christmas cookies or a few too many glasses of wine (ahem, the whole bottle) on Thanksgiving, do you tell yourself you SHOULD run “x” amount of miles or you SHOULD only eat salads? If so, cut that out right now! Taking care of your health should be a form of self care! Instead of punishing yourself for “being bad” or “falling off the wagon,” acknowledge that you truly enjoyed that holiday meal with your loved ones and get back to nourishing your body with healthy foods and loving your body through your favorite form of movement. 

 

I hope these five tips to stay healthy during the holidays will keep you feeling happy and energized during your time away from work or school. Remember, the holidays aren’t a time to go overboard with fitness or restrict food groups, but you can still focus on these five tips so you leave the holidays feeling just as good (or better!) than before.

Do you have other tips for staying healthy this season? Let me know in the comments below or over on Instagram @havenspanyer!

November 21, 2020

Apple Cranberry Salad

Happy Thanksgiving! Apples are one of my favorite fruits, so when fall rolls around I’m extra excited to try all the apple recipes. This delicious Apple Cranberry Salad would be the perfect addition to your Thanksgiving spread! I hope you enjoy it as much as I do!

Ingredients
Serves 4
Salad

  • 4 c spinach 
  • 2 green apples, cubed
  • 1 cucumber, cubed
  • 2 avocados, sliced
  • ½ c dried cranberries 
  • ½ c halved pecans
  • ½ c goat cheese (optional)

Salad Dressing

  • ¼ c red wine vinegar 
  • ½ c extra virgin olive oil
  • 1 tbs honey 
  • Salt & pepper to taste

Directions

  1. Wash the spinach and place it in a large mixing bowl.
  2. Slice the green apple, cucumber, and avocado into small cubes. Place in the mixing bowl with the spinach. Mix well and set the salad bowl aside.
  3. Mix all salad dressing ingredients together in a small bowl. Whisk until well combined. 
  4. Drizzle the salad dressing over your salad and mix to combine. 
  5. Top the salad with your desired amount of cranberries, pecans, and goat cheese. 
  6. Enjoy!

Did you make my Apple Cranberry Salad? I want to know! Send me photos, comment below, or message me on Instagram @havenspanyer to let me know what you think!