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Watermelon Salad
This SUPER simple salad is perfect for a summer snack or side. Give it a try and let me know what you think in the comments below or on Instagram @havenspanyer.
Ingredients
- 1 c watermelon, cubed
- Roughly ¼ c feta
- Roughly 8 fresh basil leaves
- Optional: balsamic reduction
Directions
- Chop the watermelon into cubes.
- Slice the basil into thin ribbons.
- Mix watermelon and basil together. Crumble the feta on top.
- Optional: drizzle balsamic reduction on top of your watermelon salad.
- To make balsamic reduction, add roughly ½ c balsamic vinegar to a saucepan. Bring it to a boil, then reduce to simmer. Simmer until it turns from a thin liquid to a thicker consistency. It will reduce in volume by about half. Be careful not to heat too long, or it will solidify. Stir occasionally to prevent the bottom from sticking or burning.
How to Stay Healthy During Quarantine
The year is 2020. The US and the world are in the midst of a global pandemic. COVID-19 has dramatically changed our daily lives. I’m not writing this article to tell you to wash your hands, wear your mask, and stay at home as much as you possibly can. Obviously I urge you to follow these CDC recommended safety measures, but these are my tips for taking care of yourself during quarantine beyond the COVID-19 safety guidelines. By implementing my six tips below, you won’t just get by during quarantine, you’ll take care of yourself and come out of quarantine stronger and healthier than before!
1. Establish a Routine
If you’re anything like me, COVID-19 has obliterated your typical daily routine. I thrive off routine, and the first few weeks of quarantine I felt lost and confused without my typical daily patterns. When I finally came to terms with the fact that my “new normal” included working from home and the absence of in-person socializing, I was able to establish a new daily routine that helped me feel grounded in such a foreign time. My daily routine now looks like:
- 5:45 a.m. wake up and hydrate
- 6:15 a.m. workout (typically run outside, ride my stationary bike, or stream a Pure Barre class)
- 7 a.m. outdoor walk
- 8:15 a.m. blend a smoothie
- 8:30 a.m. – 5 p.m. work remotely (including a full lunch hour away from the computer!)
- 6 p.m. dinner with Billy
- 7 p.m. relax! (work on a hobby, read, call friends or family, play board games, or watch TV)
- 9 p.m. get some sleep!
2. Eat Healthy, Nourishing Food
During stressful times we tend to emotionally eat, often mindlessly chowing down on processed foods and more alcohol than usual. It’s more than okay to indulge every now and then, but when you decide to have that extra glass of wine or delicious cookie, make sure you do it mindfully and as a treat to yourself rather than a negative way to cope with your emotions. For the most part, nourish your body with fruits and veggies over processed snacks and takeout. A good rule of thumb is don’t buy the processed crap and then it won’t be an option to eat!
3. Stay Consistent with Exercise
While many gyms are closed or operating under limited capacity and limited hours, it’s easy to use as an excuse to not workout. Instead of finding an excuse, find a way! There are SO many free home workout videos on social media and YouTube. You can also run, walk, and bike outdoors or pay for one of MANY streaming services through a local gym or national company. Some of my favorite quarantine workouts have been:
- Outdoor runs
- Outdoor walks
- Stationary biking
- Streaming Pure Barre workouts through my local studio membership
- Peloton streaming workouts (I love their outdoor runs, indoor spin classes, strength classes, yoga classes, dance cardio classes, and stretches)
- Free YouTube and Instagram workouts (IG: @athleta, @rachaelsgoodeats, @womenshealthmag, @shannonwatson825 YouTube: The Balanced Life pilates, yoga, and stretching)
4. Stay Connected to your Loved Ones
Quarantine can feel superrrr isolating. I’m so fortunate that I live with my fiance, but I have friends who live alone and therefore are quarantining (yes I just made quarantining a word) alone. My best advice for this? Facetime, call, and text your family and friends! One blessing quarantine has brought us is extra time to connect with people, even if it has to be through a screen right now. I promise, a quick call with your bestie or facetime with your sis will make you feel so much better! If you’re feeling extra adventurous, I highly recommend a facetime game night of Scattergories.
5. Give Yourself Some Grace
If you haven’t noticed, this is an unprecedented time for everyone. You’re not going to have it all figured out. No one is doing this quarantine thing perfectly. Guess what, that’s okay! If you have a day where you don’t have the motivation to workout or you indulge in an extra glass (or two) of wine, it is okay! Allow yourself to feel your feelings, just don’t let yourself stay in a slump or get into a self-destructive pattern.
6. Relax!
Stress is one of the absolute worst things for your body and mind. Try incorporating self-care (whatever that looks like for you!), yoga, stretching, and meditation into your routine. As an enneagram three, I have a hard time just relaxing or doing nothing, but quarantine has helped me learn to slow down. It’s okay to take a break from “go mode” and hustling 24/7. Some of my favorite ways to relax during quarantine have been reading (I already surpassed my goal of 12 books in 2020!), stretching and yoga classes, watching Gilmore Girls (again), long walks, and lots of games with my fiance, Billy.
I hope this article has helped you realize that no one has the “perfect quarantine life” (no matter what Instagram tells you!). Let me know if you try out some of my healthy quarantine tips in the comments below or over on Instagram @havenspanyer. We’re all in this together, and by implementing some of my suggestions above, we can all come out of quarantine feeling nourished in mind and body!
Chocolate Cherry Smoothie
Cherry flavored candy was always my favorite flavor growing up. Now I’ve become way more of a chocolate person than a candy person and prefer the actual cherry fruit to the artificial flavor. This smoothie is a perfect combo of two of my favorite flavors- chocolate and cherry. Give it a try and let me know what you think in the comments below or on Instagram @haven_quinlan!
Ingredients
- ¾ c frozen sweet cherries
- ½ frozen banana
- ⅓ c frozen riced cauliflower
- 1 c homemade cashew milk (check out my recipe HERE!)
- 1 original Blender Bomb
- 1 large handful of spinach
- 1 tbs cashew butter
- 2 tbs cacao powder
- Sprinkle of milled flax seeds & chia seeds
Directions
- Blend all ingredients well, and add more cashew milk until you reach your desired consistency.
- Top with cacao nibs and cherries and enjoy!
Mango Smoothie
If you’re craving something tropical and packed full of flavor, this smoothie is for you! The mango tastes so summery, and you can’t even taste all the nutrient dense greens packed into this tasty drink. Pro tip- it’s a great way to pack in the veggies for picky children, friends, or significant others!
Ingredients
- ¾ c frozen mango chunks
- ½ frozen banana
- 1 c unsweetened macadamia nut milk (or your favorite nut milk)
- 1/2 c frozen riced cauliflower
- 1 original Blender Bomb
- Large handful of spinach
- Sprinkle of frozen broccoli sprouts
- Sprinkle of milled flax seeds & chia seeds
Directions
- Blend all ingredients and add more nut milk until you reach your desired consistency.
- Top with granola and/or mango chunks and enjoy!
Let me know if you try this smoothie by commenting below or tagging me in your photos on Instagram @haven_quinlan!
Homemade Cashew Milk
I use nut milk every single day. Whether it’s in my smoothie, coffee, matcha latte, or cooking it’s a staple item in my fridge. This is a super easy recipe to blend up if you have a high-power blender. I prefer this to store bought nut milk, as it’s extra creamy and doesn’t contain any additives. Let me know if you make it by replying in the comments or tagging me on Instagram @havenspanyer!
Ingredients
- 2c raw cashews
- 4c water
Directions
- Soak the cashews in water for 5 – 8 hours.
- Drain and rinse the cashews.
- In a high-power blender, combine the cashews and water. Blend for 5 minutes.
- Optional: add the following for additional flavor:
- 1/2tbs vanilla extract
- 1-2tbs of a natural sweetener, such as honey, agave, or pure maple syrup
- Sprinkle of cinnamon
- Add more water if you prefer a thinner consistency
- Store in an airtight container in the refrigerator. Use within one week.
Cinnamon Maple Granola
Y’all!!! I did it. I cracked the code. I made the perfect, cinnamoniest, yummiest granola. Use it to top your yogurt or smoothie bowls or just eat it by the handful! Make sure to tag me in your photos on Instagram @havenspanyer when you make this yummy snack.
Ingredients
- 1c oats
- 1c raw almonds, finely chopped
- 1c raw pecans, roughly chopped
- 1/3c oat flour
- 1/3c pure maple syrup
- 2tbs cinnamon
- 2tbs coconut oil, melted
- 1tbs vanilla
- 1tbs milled flax seeds
- 1/2tsp salt
Directions
- Preheat the oven to 300 degrees Fahrenheit.
- Chop the almonds and pecans and add to a large mixing bowl.
- Melt the coconut oil and add to the nut mixture.
- Add all other ingredients to the mixing bowl. Mix thoroughly, making sure the cinnamon is well incorporated.
- Line a baking sheet with parchment paper. Pour the granola mixture onto the sheet. Flatten out the mixture into a thin layer, but leave the mixture touching.
- Bake for 30 minutes.
- Remove the granola from the oven and let it cool completely before eating or storing.
Pack in the Greens Juice
This is a superrrr simple green juice recipe if you have a juicer. There are tons of similar green juice recipes, so don’t think for one minute I’m the only health coach to dream this up. I thought it was important to include on my website, even if it’s similar to other healthy green juice recipes out there, because I want to make sure my community has access to this healthy drink! Enjoy!
Makes about 20 oz, depending on the size of your fruits & veggies.
Ingredients
- 1 stalk of celery (not to be confused with 1 rib, which are the individual pieces that make up the stalk.)
- 1 cucumber
- 1 lemon
- Optional: ½ – 1 green apple to taste OR ½ – 1 green pear to taste OR 1 kiwi
- Optional: ½ – 1 in chunk of ginger root
Directions
- Clean all of your produce.
- Chop the knobby end (a technical term) off the celery stock.
- Cut the ends off the cucumber and peel the outside so it looks like it has stripes. This is important for the longevity of your juicer blades.
- Cut the lemon into quarters or eights and remove the peel. Again, avoid juicing the peel for the longevity of your juicer.
- If you’re including apple, pear, kiwi, or ginger root, clean and chop what you’re including. Avoid juicing the apple or pear core (juice it in quarters at the largest). If you juice ginger root frequently, it’s easier on your blender if you use a peeler to remove the rough peel.
- Add into your juicer in the following order: cucumber, lemon, optional additions, celery. Pro Tip: add the smallest items (ex. Lemon, herbs, ginger) in the middle of the other items to help move them through the juicer. When using celery, always juice it last, as the fibers tend to clog up the blades and strainer.
- Best served after refrigerated or over ice!
Did you make this hydrating, nutrient-packed juice? Tag me in your photos on Instagram @havenspanyer.
My Favorite Summer Running Apparel
When the temps start to rise, running outside gets more and more uncomfortable. Check out my favorite summer running apparel below that keeps me happy and cool (well, as cool as you can be in the South Carolina summer sun) through the duration of my runs.
Biker Shorts
I used to only run in Nike Dry Tempo Running Shorts, until one day I got fed up from them riding up and causing my legs to chafe. That same day I bought my first pair of biker shorts, and I’ve never looked back. No more constantly adjusting your swishy (a technical term) running shorts, because these spandex beauties stay in place for the duration of your run.
Wicking Socks
Four words- moisture wicking, arch compressing. That’s all you need out of your pair of workout socks. I bought my faves at Target, but tons of companies sell these gems. Just look for moisture wicking material and compression on the arches for optimal comfort.
Sports Bras
I’m not here to tell you exactly what sports bra to buy, because all our bodies are made differently. My favorite sports bras have come from Target, TJ Maxx, Lululemon, & Athleta. That being said, I did recently purchase a few high-quality sports bras designed specifically for high-impact exercises that I absolutely LOVE to wear on my long runs. The High Neck Energy Bra from Lululemon has been my go to for comfort and security when my mileage starts getting into the double digits. Remember, you don’t have to spend crazy amounts of money for a quality bra, just make sure you purchase one that fits your body correctly and is made for your preferred type of exercise.
Tank Tops
Similar to sports bras, there are a myriad of athletic tank top options. Some of my favorite brands include Varley, Beyond Yoga, NUX, Lululemon, Athleta, and Target. Get the styles and colors that fit your body, work for your type of workouts, and make you happy!
Where are your favorite running clothes from? I want to know what you like to run in, where you find good deals, and if you’ve tried out any of my faves above. Tell me in the comments below or message me on Instagram @havenspanyer.
My 8 Favorite Running Gadgets
Below are my favorite running gadgets and gear! I literally use these products on every. single. run. Check them out!
1. Running Shoes- Mizuno Wave Rider
I cannot stress enough how important it is to invest in a quality pair of running shoes for distance running. After visiting my local running store, having my foot and gait evaluated by a professional, and trying on basically every type of shoe in the store, I purchased the Mizuno Wave Rider. I’ve been wearing this brand and model for years now and have run through countless pairs. A quality running shoe should last you between 300 – 500 miles. I highly suggest visiting your local running shop to be fit into the best shoe for your body by a professional.
2. Running Water Bottle
If you’re running for over an hour, you definitely need to be hydrating during your workout. Since my running routes don’t always pass by a water fountain, I like to carry my water with me. I’ve tried out lots of fueling options, but my favorite has been this handheld water bottle. This particular bottle is shaped to fit the curve of your hand and the strap keeps you from having to grip the bottle.
3. Airpods
I was so reluctant to hop on the Airpod trend (one of my pet peeves is buying an upgraded version of something I already have), but I’m so glad I did. After ripping my headphones out of my ears one too many times as a result of getting tangled in the cords, I bit the bullet and bought the pods. Yay for Bluetooth technology! Running life (and working life) forever changed.
4. Apple Watch
Another Apple trend I was so against when it was first released. That being said, in the spring of 2017 I was in the market for a quality GPS watch, and I ultimately decided on the Apple Watch for it’s workout to everyday wear versatility. My first Apple Watch lasted me three years and countless workouts. I loved my first one so much I recently upgraded to the Series 5. A GPS watch is a total game changer for tracking speed, distance, and heart rate during your runs.
5. Road ID
My dad gifted me my road ID tag for Christmas last year, since I often go on solo runs and walks. The road ID is basically a mini form of identification you can wear so you don’t have to carry your license while working out. It’s an added layer of security in case you were to get hurt while working out. I personally have the model that slides onto my apple watch band, and I wear it every day, not just while working out. There are many different styles of Road ID tags out there, so you can get the one that works best for you. My favorite part of my Road ID is the little motivational quote my dad selected to have engraved under my emergency contact information. It reads, “Never make a decision at the bottom of a hill.” It’s a great reminder when runs (or life) gets tough.
6. Running Belt
Since I typically run with my running water bottle (mentioned above) in one hand, I prefer to have my other hand free. That’s where this running belt comes in handy. I select my podcast, playlist, or Peloton outdoor run and then slide my phone in the belt and strap it around my waist. It also has a convenient clip inside so I won’t lose my key, and I even stuff fuel for long runs in the belt. My belongings stay secure and my hand stays free! Win win.
7. Body Glide Balm
A lifesaver in the form of a mini, deodorant-like tube. Prevent painful chafing by applying on your inner thighs, under your bra or tank top straps, and anywhere you’ve experienced discomfort from rubbing during running.
8. Microfiber Towel
If you’ve ever run in the south in the summer, you know how hot it is. Even during my early morning runs, the heat makes me capital “S” sweat. A lot. To avoid sweat running into my eyes, I just tuck one of these microfiber towels in the waistband of my biker shorts and use it as needed throughout my run. I love the microfiber, as it pulls the sweat away quickly without soaking through the towel.
Pro Tip: If you have long hair, wear it in a braid so it doesn’t stick all over your back, shoulders, and arms when you sweat!
I hope you enjoyed this post on my eight favorite running items! Try some of them out on your next run, or let me know what your favorite piece of running gear is in the comments below or on Instagram @havenspanyer!