Author: healthbyhaven

April 4, 2021 Article, Lifestyle

How to Get Out of Your Funk

I don’t know about you all, but the chaos and just plain weirdness of pandemic life really started to get to me in early 2021. COVID-19 has been such a rollercoaster ride. I am extremely lucky that my family and I have stayed relatively healthy this past year and I know that is not the case for everyone. 

While we have kept our physical health, I think the loneliness of quarantine, fear of the unknown, and frustration and sadness of plans gone awry over the past year plus have definitely taken a toll on everyones’ mental health. I felt alright most of 2020, but coming into the new year with no end in sight really hit me. I didn’t feel like my normal, motivated, go-getter self and I hated feeling like I was living in a funk. I’m no doctor or mental health professional, but here are some of the things I’ve re-prioritized in my life to help feel like myself! And just a disclaimer- talk to a therapist if you don’t feel right! You deserve to be the best version of yourself.

1. Get Outside

Vitamin D is lifegiving. I’ve spent so much time cooped up staring at a screen for work, only to stare at it anytime I want to connect with friends or family via facetime or work on my passion projects (um hello healthbyhaven!) By intentionally stepping outside for a sunshine break a few times a day and even making the time to go on a quick lunch walk most days has been a game changer. Billy and I walked A TON at the beginning of quarantine, and it has been really great for me to get back into that routine.

2. Move Your Body

This one goes hand in hand with my lunch walks. Moving your body will make you feel so much better if you’re ever in a funk. You probably won’t want to, but even 20-30 minutes of movement will turn your day around. In the wise words of Elle Woods, “Exercise gives you endorphins. Endorphins make you happy. Happy people just don’t shoot their husbands, they just don’t.”

3. Eat Something Healthy

Another suggestion you probably won’t feel like doing, but I PROMISE, fruits and veggies will help pull you out of your funk and processed, sugary, and fried foods will only make it worse. Enough said. 

4. Have a Dance Party

Yes, I know dancing could be filed under #2 Move Your Body, but I strongly feel it needs to stand alone. This has been great for me at the end of the work day especially. Since I’m still working from home, it’s really hard to end my work day and truly be able to relax. Now, I turn on an upbeat song (highly recommend going back to some of your childhood and pre-teen faves) and dance it out for 3 minutes. It’s impossible to not be smiling by the end! 

5. Watch a Funny Show

This is a great option if it’s rainy out and you can’t go on a walk. Or if you’ve had a super hard workout and you need a good laugh. Some of my favorite comedies are Friends, The Office, Parks and Rec, and New Girl. Guaranteed laughs in every episode. 

6. Facetime a Friend or Family Member

I am a huge extrovert, so it’s been really hard for me to be working from home and not seeing friends much. I always, always feel better after a facetime with friends or family. Talking to someone (not on a work call) is a game changer. 

7. Get Creative

Creativity is something most adults neglect, and honestly it’s so sad! Think back to your childhood- I’m sure you did a lot of arts and crafts and played a lot of imaginary games (I know I did!). While pretending to be at Hogwarts (a story for another day haha!) or scrapbooking with my friends are no longer my creative outlets of choice, I love to channel that creativity in the kitchen. I also love to pull out the coloring books every once in a while too! It’s surprisingly therapeutic and also super fun. Little kids have it figured out in my opinion haha!

Listen, we are still in totally crazy times. I feel hopeful that our world will return to some kind of normalcy soon (I just got my second COVID vaccine today! Yay science!), but it’s okay if you don’t feel “back to normal” yet. Some days are harder and weirder than others, but I hope these tips can help you get out of your funk on a bad day!

April 3, 2021 Article, Fitness

My Favorite Home Workouts

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What a weird year it’s been. COVID-19 has totally flipped the fitness industry upside down. Before the pandemic, the only time I ever completed “home workouts” was on vacation when I was away from my gym and unable to run outside. Now, I can’t imagine a week without a home workout! Even though gyms have started opening back up (thank goodness!), I’ve really enjoyed the flexibility of an at-home workout. I’ve rounded up some of my favorites from the past year for you, and I’ll definitely continue implementing these into my weekly routine even when life is “back to normal.”

Peloton

I know, I know, you’ve already heard of Peloton, but hear me out. You don’t have to buy one of their bikes or treads to reap the benefits of this company and it’s fantastic instructors. Their app and online platform has so many workouts from biking to running to pilates, yoga, barre, strength and more, all for less than $15/month. You can take classes live or on-demand and the various class lengths makes it easy to fit into your schedule. They even have stretching and meditation classes that I like to take on my rest days or when I’m feeling particularly stressed.

 

Pure Barre

My true love- Pure Barre. If you know me at all you know how much I love this form of movement. During the pandemic, Pure Barre Columbia pivoted from being a traditional in-person boutique fitness studio to live streaming classes to members in the safety of their homes. While Pure Barre is now open at limited capacity, they have continued to live stream classes (also on demand) for members. I have benefited from taking these virtual classes while traveling or if I don’t have time to leave the house to go to class.

 

City Sweat

City Sweat is an online (live and on demand) workout platform run by professional NYC dancer, Meghan McFerran. I actually found her workouts from one of my favorite health podcasts, Mostly Balanced. I love her workouts SO much. There’s a ton of dancing in each class (no dance experience required) and maybe it’s the former dancer in me, but I’m always grinning ear to ear throughout class. What I love most about her classes is that she focuses on movement being a celebration of what your body can do instead of a punishment to your body.

 

The Salt Drop

The Salt Drop is another exercise platform that I found by listening to Mostly Balanced (I seriously love this podcast if you can’t tell. You can read more about my favorite podcasts HERE!). Dino Malvone started this workout after teaching at Barre 3 in NYC. I’ve taken several Instagram live classes with him, but he also has a platform full of live and on demand classes!

 

Melissa Wood Health

I can’t remember where I first learned about Melissa Wood’s workouts, but I’m sure glad I did! Her style is pilates/yoga/strength fusion. Think low-impact and not much time required to get your muscles working HARD. She has a ton of IGTV workouts as well as a digital platform. I also love following her on Instagram. Her family is so cute! 



I hope you enjoyed this at-home workout roundup. Even though the world is opening back up, I still love having these options to get my workout in at home or while traveling. Let me know what other at-home workouts you’re loving in the comments below or over on Instagram @havenspanyer!

March 30, 2021 Breakfast, Recipe, Smoothies

AB&J Smoothie

I cannot tell you how many hundreds of PB&J sandwiches I consumed as a child. As I’ve gotten older, I’ve lost some of my taste for peanut butter (I only like it with specific things- weird, I know), but I LOVE almond butter. This AB&J smoothie is inspired by my go to childhood lunch, but it’s so much healthier and more satisfying! 

Ingredients

Directions

  1. Add all ingredients to a high power blender and blend. Add more liquid if you like a drinkable smoothie or less liquid and more frozen fruits and veggies if you like a spoonable smoothie. 
  2. Drizzle some almond butter inside your cup to make your smoothie fancy!
  3. Option to top with blueberries and an almond butter drizzle.
  4. Enjoy!

Give this AB&J Smoothie a try and let me know what you think over on Instagram @havenspanyer! 

February 27, 2021 Recipe, Salads

Brussels Sprout Slaw

This Brussels Sprout Slaw is delicious to have as a side dish, or combine it with your favorite greens and grains to have as a lunch salad! 

Ingredients
Slaw

  • 1 bag of brussels sprouts
  • 1 c dried cranberries
  • 1 c sliced almonds
  • ¾ c goat cheese

Dressing

  • ⅔ c olive oil
  • ⅓ c red wine vinegar
  • 1 tbs honey
  • Salt and pepper to taste 

Directions

  1. Wash and half your brussels sprouts and shave them in a food processor (or buy a pre-shredded bag).
  2. In a mixing bowl, combine shredded brussels sprouts, dried cranberries, sliced almonds, and goat cheese. 
  3. To make your dressing, combine all ingredients in a small mixing bowl. 
  4. Top your slaw with dressing to taste and enjoy! 

Let me know what you think of this Brussels Sprout Slaw when you mix it up! Leave a comment below or message me on Instagram @haven_quinlan.

February 27, 2021 Entrees, Recipe, Salads

Apple & Sweet Potato Salad

A salad perfect for any weather! I typically want a salad with grains and warm veggies (like this one!) in the colder months, but it’s also perfect for a warmer spring day when I need something a little more filling. 

Ingredients 
Salad
1 serving

  • 1 c kale
  • ½ honeycrisp apple 
  • ½ c roasted sweet potato 
  • ⅓ c tri-colored quinoa 
  • ⅛ c pecans
  • ⅛ c dried cranberries
  • 3 tbs avocado oil
  • Salt 
  • Pepper

Garlic Tahini Dressing
5-6 servings 

  • ½ c tahini 
  • ⅓ c cold water
  • 1 tbs honey
  • 1 tsp lemon juice
  • 1 tsp minced garlic 

Directions

  1. Wash, peel, and dice your sweet potatoes. I use 2-3 for a week’s worth of salad.
  2. Toss your diced sweet potatoes in avocado oil, salt, and pepper (to taste) and roast in the oven on 425 degrees for 30 min or until soft.
  3. While your sweet potato is cooking, bring 2 c of water to a boil. Add 1 c quinoa and simmer for 15 min. 
  4. Once your quinoa is on the stove, wash your kale and set it aside to dry.
  5. To make the garlic tahini salad dressing, combine all ingredients in a blender or food processor. 
  6. Massage the kale with the dressing for about two minutes. This helps break down the fibers of the kale to remove the bitter flavor as well as evenly distribute the dressing.
  7. Once your kale is massaged, dice your apple. 
  8. When the quinoa and sweet potatoes are done cooking, add them to your bowl of kale and top with the diced apples, pecans, and dried cranberries. 
  9. Enjoy! 

Let me know what you think of this Apple & Sweet Potato salad in the comments below or over on Instagram @havenspanyer!

February 19, 2021 Breakfast, Recipe, Smoothies

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 Article, Fitness, Lifestyle, Nutrition, Running

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 Entrees, Recipe, Salads

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 Article, Lifestyle

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 Beverages, Recipe

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!