Author: healthbyhaven

July 2, 2023

The BEST Greek Salad

I LOVEEE a big, Greek salad. (You just HAD to have the BIG salad!) A quick lunch, a hot summer’s day dinner, it really just always hits the spot. It’s also super easy to make and is a great way to pack in a variety of veggies into one meal. Meal prep for the week or make on the fly. Enjoy!

Ingredients
Serving size: 4

  • 1 container of arugula (roughly 4 c)
  • 1 cucumber, diced 
  • 1 c cherry tomatoes, halved 
  • 1/3 – 1/2 red onion, diced 
  • 1/2 c pickled banana peppers, chopped
  • 1/2 c kalamata olives
  • 1 bag of frozen falafel (or get fancy and make your own! I like the Running on Veggies recipe.)
  • 1/2 c – 1 c hummus (pick your favorite flavor! I think original or garlic are best in this recipe) 
  • 1/2 c vegan greek yogurt
  • 1 package of vegan feta (or sub regular feta if you aren’t sensitive to dairy)
  • Sea salt, black pepper, & dill, to taste

Directions

  1. Wash and dry all your produce. 
  2. Chop the veggies accordingly. 
  3. Fill your bowl with arugula.
  4. Top the arugula with all the veggies.
  5. Add the warm falafel. 
  6. Scoop in the hummus and drizzle the vegan Greek yogurt.
  7. Crumble the feta on top and season with sea salt, black pepper and dill.
  8. Enjoy! 

This is one of the easy go-to meals in the Quinlan household when we want a nourishing meal but don’t want to cook and we don’t want to compromise on the flavor factor. Try it next time you want a quick meal! Let me know what you think in the comments below or over on Instagram @haven_quinlan. 

May 31, 2023

PB Banana Bread Smoothie

Billy and I just returned from a mini-beach vacation on Tybee Island. Leave it to me to find the local smoothie shop while traveling, and that I did! I had a smoothie one morning called “Sandy Bottoms” which inspired this recipe. And I have to say, I love this rendition even more! If only I could drink it while watching the waves crash in each morning! 

Ingredients

  • 3/4 c unsweetened cashew milk (try my super easy Homemade Cashew Milk recipe!)
  • 1/4 c unsweetened vegan yogurt 
  • 1 frozen banana
  • 1 c frozen riced cauliflower 
  • 2 heaping tbs peanut butter + more for drizzling the inside of the glass if you’re feeling fancy! 
  • 1 tbs cinnamon 
  • 1 original blender bomb

Directions

  1. Drizzle the inside of your smoothie glass with some extra peanut butter if you’re feeling fancy!
  2. Add all ingredients into a high power blender and blend until smooth. Add more liquid or more frozen fruits and veggies to achieve your desired consistency.
  3. Serve and enjoy!

I hope you enjoy this PB Banana Bread Smoothie as much as I do! Let me know what you think in the comments below or over on Instagram @haven_quinlan!

May 29, 2023

Veggie Pad Thai

Pad Thai, but make it clean and nutritious. 

I loveeee a good Pad Thai dish, but a lot of restaurants cook Pad Thai in low-quality oils that upset my stomach. Enter this Veggie Pad Thai recipe. Swap regular noodles for half brown rice noodles and half spiralized zucchini and carrots. It’s a sneaky way to add more veggies into your day and the flavor of this dish is soooo yummy. If you’re looking for more protein, tofu would go great in this dish. For the meat-eaters out there, it’s simple to add your meat of choice too! 

Ingredients
Serves 2
For the Pad Thai

  • 2 zucchini 
  • 4 large carrots
  • 1/2 box of brown rice Pad Thai noodles
  • 1 small crown of broccoli 
  • 1/2 red bell pepper
  • 1/2 orange bell pepper
  • 1 c multi-colored cherry tomatoes
  • Green onion, to taste
  • Fresh basil, to taste
  • Sea salt & black pepper, to taste
  • 1-2 tbs avocado oil

For the Peanut Sauce

  • 1/2 c peanut butter
  • Juice of 1/2 -1 full lime
  • 2 tbs soy sauce
  • 1-2 tsp pure maple syrup 

Directions 

  1. Blend or vigorously mix the peanut sauce ingredients until smooth. Set aside.
  2. Chop the bell peppers, broccoli, tomatoes and green onion. Set the tomatoes and green onion aside. 
  3. Spiralize the zucchini and carrots. Set aside.
  4. Sautee the bell peppers and broccoli over medium-low heat in avocado oil. When they begin to soften, add the spiralized zucchini and carrots.
  5. While the veggies are cooking, boil water for the Pad Thai noodles. Once the water is boiling, add the noodles and reduce the heat to medium-high.
  6. Cook the veggies for just a few minutes so that they are warm. Be careful not to leave them on the stovetop too long, or the zucchini will get soggy.
  7. Toss the halved tomatoes into the frying pan with the veggies for just a minute or two.
  8. Remove the veggies from heat and drain the Pad Thai noodles.
  9. Add the veggies and noodles to a bowl. Pour the peanut sauce overtop and stir to coat.
  10. Top your bowl with chopped green onion, fresh basil, salt and black pepper, to taste.
  11. Enjoy! 

I hope you enjoyed this Veggie Pad Thai! Let me know in the comments or on Instagram @haven_quinlan if you made any additions or substitutions. I love to see what you do with HxH recipes!

May 28, 2023

My Travel Non-Negotiables

Ever get back from a trip feeling more sluggish and tired than when you left? Or have you felt like your stomach and sleep are both totally out of whack during and after a trip? I know I have! And I’m here to tell you that it doesn’t have to be that way!! 

After lots of work and personal travel, I decided I am done letting a trip completely throw off my routine and how I feel in my body! Below are my travel non-negotiables to avoid all the out-of-routine, “bleh” feelings. Try them out next time you’re on a trip. I promise you you’ll feel 1000% better! 

1. Move your body in the morning

This is a daily non-negotiable for me, and that doesn’t change during travel! If anything, I find movement even more important while traveling to help keep my body in a routine that feels good. I often feel sluggish and inflamed from long travel days, so movement helps combat those side effects! 

2. Pack healthy snacks

If you know me, you know I don’t go anywhere without snacks! You can’t always guarantee fresh, nourishing options will be available in the airport or on the road, so pack your own delish snacks that will fuel you best and keep your stomach happy. 

3. Bring a large water bottle 

& refill, refill, refill! Hydration is KEY in feeling good while traveling. Nothing worse than dehydration on a work trip or fun vacation! Plus – bringing your own water bottle will save you money (why is airport water basically equivalent to the price of gold?!) and reduces single-use plastic! 

4. Opt for tea over coffee

If you’re an anxious traveler, or if you have a sensitive stomach, coffee on a travel day is not your friend. Trust me, I know that hot coffee before an early morning flight or an afternoon iced coffee pick me up sounds like a good idea when your sleep is off schedule from traveling, but think about how it will make you feel throughout your day. I love coffee, don’t get me wrong, but I find more calm and consistent energy from a matcha latte or herbal tea while traveling.

5. Dress in layers

This one is particularly helpful when traveling via public transit. I am often cold and like to feel cozy on a flight, but nothing irritates me more than being too hot in what can sometimes be a stressful environment. By dressing in layers, I feel prepared for whatever climate the pilot chooses – arctic tundra or sauna. 

6. Wear compression socks

Okay I know this seriously sounds like I’m 1000 years old, but your feet and ankles swell on long travel days – particularly when you climb elevation in a plane or are seated for hours on end in the car or on a train. By wearing compression socks, you keep the blood circulating and keep inflammation down. You don’t have to wear knee high socks – even just ankle compression socks can make a difference! I like the Comrad brand! 

7. Skincare routine applies when traveling 

I’m embarrassed to say it took me wayyy too many years to take skin care seriously. I have a fairly minimal routine, but I at least have a routine! Baby steps, right? I find my skin is more prone to irritation and dryness when flying, so I always have a mini-hand lotion in my bag. I also take my face wash, makeup remover & face oils while traveling. I loveee Cocokind’s brand and products. I use the following products weekly! 

Travel shouldn’t feel rigid when you’re trying to enjoy vacation or a work trip, but your lifestyle shouldn’t be flipped upside down by it either! What are some of your travel non-negotiables? I’d love to know! Leave a comment below or message me on Instagram @haven_quinlan!

April 27, 2023

Chocolate Chia Pudding Parfait

Another breakfast recipe? Another chocolate recipe? I just can’t help myself! This Chocolate Chia Pudding Parfait is just so dang delish!

It’s full of filling ingredients – like the healthy fats in the coconut milk and the omega 3’s in the chia seeds. Plus, the fiber in the chia seeds and the probiotics in the yogurt are good for your gut and digestive tract! 

Prep this night before or make a big batch at the beginning of the week for an easy grab and go breakfast or snack!

Ingredients
Serving size: 4

Directions 

  1. Separate the can of coconut milk into four glass containers equally for easy future grab and go meals or snacks.
  2. Add 1.5 tbs chia seeds per container and mix well into coconut milk.
  3. Add 1 – 1.5 tbs cacao powder into each container and mix until well combined. Stir it reallllll good!
  4. Store in four air-tight glass containers in the fridge overnight. This will allow the chia seeds to soak up the moisture from the coconut milk to achieve the pudding-like consistency. 
  5. In the morning, add ¼ c vegan yogurt to your chia pudding and mix to combine. This just makes it extra creamy and packs in more protein, fat and probiotics. 
  6. Top with ¼ c blueberries and enjoy!
  7. If you’re a toppings lover, some other great ones to add are unsweetened coconut flakes, cacao nibs, granola, any other berries, chopped apple, cinnamon, and/or a crumbled Blender Bomb.
  8. Bonus points – serve in a parfait glass and layer in the yogurt and toppings if you’re feeling extra fancy!

I hope you enjoy this Chocolate Chia Pudding Parfait as much as I do! Follow me on Instagram @haven_quinlan and subscribe to the Health by Haven newsletter for more delicious, nutritious recipes! 

April 7, 2023

Chocolate Almond Butter Smoothie

Sometimes all ya want is chocolate for breakfast! Anyone? Just me? 

Well, for all the chocolate lovers out there, this smoothie will satisfy your sweet tooth craving while filling you up with nutritious fruits, veggies, nuts & seeds. Give it a try – you won’t regret it!

Ingredients

  • 1 c unsweetened almond milk (try making your own using my recipe!)
  • 1 frozen banana
  • 1 c frozen riced cauliflower 
  • 1 handful of spinach
  • 2 heaping tbs natural almond butter 
  • 2 tbs cacao powder
  • 1 coffee, almond butter & cacao blender bomb
  • Optional: add 1-2 medjool dates if you want it a bit sweeter 

Directions

  1. Add all ingredients to a high power blender.
  2. Blend it on up and enjoy! 

What did you think of this Chocolate Almond Butter Smoothie? I hope you love it as much as I do! Let me know in the comments below, or tag me on Instagram @haven_quinlan when you make it! 

April 7, 2023

My Top Running Recovery Tips

Let’s talk about recovery! I just completed my third full marathon and boy oh boy was I sore and tired after! Putting in the training is so important to get to the start line (and finish line!) healthy and injury-free, but many people often neglect the importance of recovery in a training cycle.

Below I’ve outlined my top six tips for running recovery. I hope these help you the next time you’re training for a race!

1. Stretch, stretch, stretch!

Stretching both before and after my runs was key in keeping my legs feeling good and avoiding injury. I love using Peloton’s 5 or 10 minute pre and post run stretch videos so I don’t even have to think about what exercises to do. Just press play and follow along!

Dynamic stretches, or more fluid stretches with movement incorporated, are key before a workout when your muscles aren’t warmed up yet. They help increase blood flow to the muscles needed in your workout.

Static stretches, or stretches held for at least 30 seconds, are important after any workout, including running. Static stretches help release the tension in your muscles built up during the workout. Breathing into the stretch relaxes the muscles. This is key in decreasing soreness and preventing injury from your muscles tightening up after a workout.

2. Trust the rest days in your training plan.

I know, sometimes rest days can feel like torture. You can feel like you’re losing progress and momentum built from days of training. They are particularly challenging to take when you feel energized. “I’m not tired, I don’t need a rest day” is a narrative I often tell myself. 

But rest days are a crucial part of training. During rest days, your muscles are able to repair themselves and this is how you build strength. This is how you’re able to run further and faster, to lift heavier weights, etc. Rest days should be taken as seriously as any workout. Now read that again.

Rest days, however, should not always mean “couch potato days.” There are many types of active recovery you can incorporate into your rest days to make them more effective. See Tip #3 for more on active recovery.

3. Incorporate active recovery. 

On rest days, I highly recommend incorporating some active recovery. This can include stretching, yoga, walking, and foam rolling. Active recovery will help keep your muscles warm so they’re ready to go during your next workout. It can also decrease soreness and avoid stiffness. 

In addition to incorporating active recovery on rest days, I also recommend active recovery throughout every day, even days with workouts. If you have a super challenging workout in the morning and then sit at a desk the rest of the day, your hip flexors, legs, glutes, and back are all likely to tighten up. Taking a few short walks or stretch breaks throughout the day will make your recovery much better and keep you prepared for your next workout. 

4. Incorporate passive recovery.

Just as active recovery is important, so is passive recovery. For me, this means elevating my legs after a run and icing my knees, hips, and/or ankles when necessary. I enjoy reading or taking a nap while elevating my legs. Get the most out of that recovery!

5. Recovery tools to try.

There are several tools I use each week during a training block that I recommend in helping aid recovery. I’ve outlined them below: 

  1. Theragun – Okay this tool is an investment, but well worth the money! I use my theragun almost every day on my claves, quads and hamstrings. It helps work out areas of soreness and keeps my muscles loose and prepped for my next run. I have the mini version, which is great for travel and a little more cost effective.
  2. Plantar fasciitis foot scraper – I’ve been struggling with a bit of plantar fasciitis in my right arch, so I found this scraper tool on Amazon. I use this almost every day, sometimes more than once a day depending on how I feel, and it’s a tremendous relief for my foot. 
  3. Compression socks – Another amazing tool for arch support/foot pain relief. I put on compression socks after every long run. For the shorter ones I typically wear these ankle socks, and after long runs I wear these knee-high socks. Talk about high fashion! I like the brand Comrad, but find what works for you!
  4. Shoes with arch support – This is a super simple yet underrated tip. Rather than walking around barefoot at home, try wearing shoes with arch support. This will make a huge difference if you have any type of fatigue or tenderness in your feet or ankles. Being fitted for shoes with the proper arch support for your foot shape is key in both running shoes and recovery shoes!  

6. Nutrition is key!

I feel like I’m beating a dead horse with this one, but nutrition is so vital to your training and recovery. Hydrate, replenish electrolytes, and consume protein after runs and workouts. Refueling and rehydrating properly after a workout is essential for getting your body back to 100% as quickly and efficiently as possible. 

I hope you found these 6 recovery tips helpful! What do you do to recover after a workout or a run? I would love to know! Leave me a comment below or send me a message on Instagram @haven_quinlan. 

April 4, 2023

2023 Knoxville Marathon Recap

Wow, wow, wow where to even start. Yesterday was my fastest marathon to date. 3 hours, 52 minutes, 21 seconds. 2nd in my age group. 29th female. 135th overall. It feels surreal writing that – like it’s someone else’s stats, not mine. 

Previously, my marathon PR was 4 hours, 15 minutes, 9 seconds, achieved at the 2022 Kentucky Derby Marathon. I was simultaneously proud of a PR that day while being so mad about those 10 seconds that kept me from a “sub-4:15.”

As my training cycle for Knoxville progressed, my long runs indicated that 4:15 wasn’t my best, but I had no idea what was in store. Going into the race I was thinking that I would love to sub-4:10, but that I would be happy just getting to the finish feeling good (or as good as you can after 26.2 miles on your feet!), and that I would be thrilled with anything faster than my race last year.

This isn’t me playing coy – I truly did not believe I had a sub-four hour marathon in me yesterday. Knoxville is a notoriously hilly course (helloooo Noelton – Knoxville’s “heartbreak hill”) and none of my training runs indicated I was in shape to finish in under 4 hours. I did have a big half marathon PR during this training cycle, and I knew if I stayed on that pace for a full I could achieve it, but that race hurt. It was mentally one of my most challenging races. And I really didn’t think I could hold that pace for double the amount of time, double the distance.

The funny thing about pushing towards a goal, is that even when all signs point to “can’t”, sometimes you surprise yourself. Yesterday, I had to pick between two mindsets – “don’t set your expectations too high, you’ll only get disappointed” and “if you don’t believe in yourself you’ll never achieve it”, between two race plans “don’t go out too fast, pull back so you don’t bonk at mile 18” and “I feel good right now, I’m just going to go for it.” Previously, I’ve run the first miles of my races conservatively, not wanting to expend all my energy too fast. 

Yesterday, I’m really glad I chose the latter.

I guess the big lesson learned during yesterday’s race is that it’s okay to want something big and chase after it (no pun intended). If that means coming up short and feeling disappointed by the outcome, that’s okay as long as you enjoyed the process. It’s not worth it if it takes the joy out of doing the thing, but as long as it doesn’t, why not try? Trying and failing is how we learn and grow. And you never know – the next time you try might just be the time you accomplish something beyond your wildest dreams. Feels like a worthwhile tradeoff. I say, give it a go!

Okay for all my fellow runner nerds who really want the nitty gritty, here’s a breakdown of how I was feeling on race day and throughout the course. If you’re not a runner, you may just want to skip this part haha! I think my family has heard enough of my running talk, so lucky you!! You get to hear me blab about it below, so I stop talking their ears off: 

  • Race morning: I surprisingly felt calm in the morning. I slept great! So great, actually, that when I woke up I was confused about what day it was and why my alarm was going off. My eyes shot open when I realized, of course. As I got ready, stretched, and fueled, I felt pretty calm and honestly excited. A welcomed change from my last marathon race morning. 
  • Start line: Again, I was feeling excited here! I felt so spoiled that I could walk to the start line, which took away a ton of logistical stress that morning. Race day energy is always so exciting to me. I love being around others that share a passion for running. The start line announcer got everyone hyped up for the race, and we were off!
  • Mile 1: Always a bit frustrating to weave through the crowd, but I was feeling good.
  • Mile 1.5/2: I felt really good and was already tired of holding back to save my energy. This is where I decided “forget it, I’m just going for it!” and passed the 4 hour pacer. I knew I was either going to have a great day or seriously regret that decision. “Only time will tell!” was my mindset.
  • Miles 4.5 – 8: Running through Sequoyah Hills is tough because it’s super hilly, but I love this part of the course. I sometimes train here, so it feels familiar, and there are tons of great distractions along the way – beautiful homes, water views, and of course funny signs and lots of people cheering. Mile 5 was the first fuel I took in while on the run. I use Honey Stinger chews.
  • Mile 8 – Noelton hill. Tough because it’s basically a two-part climb, but I was feeling good and still ahead of where I thought I would be time-wise. Obviously I knew I was still ahead of the 4 hour pacer, but this was the first time I thought “okay you’re almost 1/3 of the way through the race. You could maybe sub-4 today.” After I crested the hill, I took in fuel for the second time.
  • Miles 8.5 – 11.5 are on greenbelt, which I enjoy. I also did a bit of training there, so more familiarity felt good. Around mile 9 – 9.5 three of my fellow Pure Barre Knoxville instructors surprised me on the course with a sign and tons of energy. I was so surprised I don’t think I said anything to them except screamed happily and probably almost knocked them to the ground in a big side sweep hug before continuing on my way. They seriously gave me so much energy. I was having so much fun! Mile 11 was fuel #3.
  • Mile 13: Around the split for the half marathoners to head to their finish line and the marathoners to continue, I actually thought to myself “I’m glad I’m not about to finish my race. I still have energy and unfinished business” and I forged on away from the finish line.
  • Mile 13.5: The first time I saw my husband, my dad, and my brother since the start line. They gave me another amazing energy boost! It was so fun to see them and so sweet of them to arrange their entire day around my race and cheering me on.
  • Mile 14: Fuel #4
  • Miles 15 – 17: There were a few times in this stretch north of downtown where I started to think “what have I gotten myself into?”. I wasn’t very familiar with this part of the course, so it made it more challenging mentally to tell myself to just push to xyz location. Everytime I started slowing down or doubting myself, I told myself to “toughen up.” I knew I needed a little tough love to stay on pace and to not allow myself to start to feel sorry for myself and wallow in the discomfort. I wanted to keep joy in the run. Mile 17 was fuel #5. It was the first one that I kind of had to force down. If you haven’t run a distance race, let’s just say your body starts rejecting the sweetness due to fatigue and dehydration. 
  • Mile 18.25: My airpods died. Whomp whomp. They didn’t die until around mile 23 my last marathon, so it certainly took me by surprise. My playlist was bringing me a lot of joy and energy, so I did get a bit nervous about this.
  • Mile 18.75: I saw Billy, Jake, and my dad again. They gave me a really good energy boost after a section that started to play mind games with me. I also grabbed my airpod case from Billy to try to charge them up a bit. Billy had to run alongside me to give me my case, bless him! I wasn’t about to stop and lose time that way. What a champ.
  • Mile 20: Fuel #6
  • Miles 21 – 24.5: These were the most challenging miles, mentally, of the race. It was another part of the course I wasn’t super familiar with, and I kept thinking it was time to turn back towards the finish line, only to find out that there was another turn in the course taking us further from the finish. Obviously my body was really starting to hurt at this point too, so it was harder to keep positive and keep on pace. Mile 23 was my last fuel. Definitely had to force it down, but I knew my body needed it.
  • Mile 24.5: I was back on the Gay St. bridge heading towards downtown! I was in pain, but I knew the end was near.
  • Mile 25: Running down the middle of Gay St. was tons of fun. I love the atmosphere of downtown, and there were lots of people out.
  • Mile 26: We hit mile 26 on the Clinch Ave. bridge, and I could see and hear the celebrations below in Worlds Fair Park. I was almost there!
  • Finish: Billy, Jake, and my dad were all at the finish line cheering me on. I was so exhausted mentally and physically, but I was so happy to have them there! We hung out a bit at World’s Fair Park and then walked back home so I could stretch and shower. We spent the rest of the afternoon at a brewery hanging out, playing cards, and laughing a ton. We missed my mom and my other brother, Milo, but all in all it was truly such a wonderful day!
March 31, 2023

Healthy Travel Snacks

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Last month I had the unique opportunity to attend a conference on affiliate travel programs as a part of my full-time job. While I am so fortunate to have the ability to travel, being out of my typical routine often leaves me feeling a bit off.

Travel is a fairly frequent part of my work life, so I’ve really had to learn what snacks serve me in order to feel my best and perform well professionally. Below are some of my favorites. With a little bit of foresight, you can prepare and bring these healthy snacks with you. If you aren’t able to do so, I’ve also included some great store-bought brands.

I hope this list gives you some new ideas and inspires you to take care of yourself on your next trip!

1. Apple Slices & Nut Butter

Simple enough! Nourishing and filling. You can purchase single serve nut butters now; however, be careful of the quality of nut butter you’re purchasing. When in doubt, check the ingredient list. The only ingredient in your nut butter should be nuts. If you can’t find a single-serve option that isn’t full of additives, you can purchase tiny glass containers and portion out some natural nut butter prior to your travels. If you’re flying, be sure to follow TSA liquid limits.

Prepare prior to travel: Slice an apple & pack your own natural nut butter in a small glass container.

If you’re in a pinch: Purchase single-serve nut butter cups or find a Starbucks or convenience shop in the airport. They often have this as a grab and go option!

2. Cheese & Crackers

Another oldie but goodie. Rather than the low-quality, pre-sliced cheese and bland crackers you often find in launchables, I like to purchase quality cheese in blocks at the grocery and slice and package my own prior to travel. As far as quality crackers go, I love all the Simple Mills options, but particularly the Rosemary & Olive Oil crackers. They have a very short ingredient list, are gluten-free if you have an allergy or intolerance, and they don’t compromise on flavor! If you aren’t able to purchase and prep prior, Starbucks basically has “adult lunchables” in the form of pre-packaged cheese & cracker boxes. They often come with fruit and/or hard-boiled eggs.

Prepare prior to travel: Purchase your favorite cheese & crackers at the grocery store. Pre-slice your cheese and portion into baggies.

If you’re in a pinch: Find an airport Starbucks or convenience store. They typically have pre-packaged cheese and cracker boxes.

3. Veggies & Hummus

Dipping veggies in delicious, high-quality hummus is one of my favorite ways to get some raw veggies in. My favorites are carrots, broccoli, and radishes, but I also often throw cucumbers, peppers and celery into the mix as well!

Prepare prior to travel: I love to make my own garlic hummus with chickpeas when I have time! Then I portion out some hummus, slice some veggies and pack in a glass container.

If you’re in a pinch: If you’re on the go, again, airport convenience stores or Starbucks often have veggies and hummus in the snack fridge. If you’re road tripping, opt for stopping at a grocery store for some pre-packaged veggies and hummus over the drive through at a fast food restaurant.

4. Trail Mix

Another travel staple as a kid was trail mix. I love experimenting with flavor combos by making my own, but there are also tons of delish pre-packaged options at the store.

Prepare prior to travel: If you really enjoy trail mix, I suggest buying bulk bags of nuts, seeds and dried fruit at the grocery store. This will save you tons of money in the long run, because trail mix is expensive! Another pro to this method is the flexibility to change up the ingredients in your trail mix AND you get the freedom to only add the ingredients you like! No more picking out the raisins. 

If you’re in a pinch: Whether you’re flying or road tripping, there are a plethora of options for pre-packaged trail mixes. They come in individual serving sizes or family size. Just be careful of added sugars and oils or super high sodium content!

5. Energy Bites 

Think granola bars, but tastier and healthier! I love to pop a few energy bites when I’m looking for a sweet treat in the afternoon. Try my Chocolate Chip Oatmeal Energy Bites if you have 10 minutes to prep the day before you travel.

6. Bomb Bars

Okay if you know me at all you know I can’t stop talking about how much I love adding Blender Bombs into my smoothies. But did you know the company also makes snack bars?! I prefer to opt for whole foods over packaged foods when possible, but these bars have a short and clean ingredient list for when you need to grab and go. My favorite flavor is the java chip, but I also love the cacao sea salt, blueberry & goji and peanut butter cookie dough bars.

7. Hard-Boiled Eggs

Let’s talk about proteinnnn. The reason you may be needing to snack all the time is that you aren’t getting an adequate amount of protein. Enter the hard-boiled egg. This is an easy and healthy way to get protein on the go. Be sure to boil, peel and throw into a baggie before you travel.

Prepare prior to travel: Super simple – just boil and peel the eggs ahead of time.

If you’re in a pinch: If you don’t have time to make your own hard boiled eggs before your trip, I have seen them in snack packs at Starbucks and Pret a Manger.

8. Granola 

If you have time before your trip, make a batch of my Homemade Maple Cinnamon Granola. It’s super delicious, if I do say so myself, and the higher nut to oat volume is a good source of protein and healthy fat to keep you full longer. If you don’t have time to make your own, a great store-bought brand is Purely Elizabeth. The blueberry hemp flavor is my favorite! 

Prepare prior to travel: My Homemade Maple Cinnamon Granola

If you’re in a pinch: Purely Elizabeth granola

9. Overnight Oats 

Overnight oats are a super easy grab and go breakfast! Prep them the night before in 5 minutes and have a ready-to-eat meal when you’re on the move the morning of travel. Be mindful that TSA may view overnight oats as liquid, so this may be a better option for road trips or purchase once you arrive at your designation.

Prepare prior to travel: Try my Pumpkin Spice Overnight Oats or Cacao Coconut Overnight Oats recipes! They can be prepped for the week in mason jars.

If you’re in a pinch: If you’re on the road and can’t make your own overnight oats, I really love the brand Mush for convenience and minimal, clean ingredients.

10. Chia Pudding

Much like overnight oats, chia pudding can be a great healthy breakfast or snack option easily prepared beforehand. Chia seeds are also a great source of fiber and omega 3s, helpful for keeping your tummy happy and for keeping things moving while traveling, if you know what I mean!

Prepare prior to travel: Try my super simple Blueberry Chia Seed Pudding to prep before travel.

If you’re in a pinch: A lot of local coffee shops have amazing chia pudding in their refrigerator. Look around next time you’re traveling! 

11. Dark Chocolate, Obviously! 

I love any Hu Kitchen chocolate bar (please sponsor me!), but my favorite is the Hazelnut Butter Dark Chocolate. It tastes like Nutella, but a much healthier-for-you version with no refined sugar! They’re also gluten free, vegan, organic, fair-trade, and non-GMO.

Travel is super fun, but it can also be so stressful on our bodies. Nourishing with clean ingredients can make for more energy, happier digestive systems, and overall better moods! I hope you found some ideas here for your next trip. Whether it’s prepping one of my simple, healthy recipes before your trip, or grabbing a new healthier option on the go, I wish you save, healthy travels!

March 18, 2023

Announcing Health by Haven x Pure Barre Health Workshops!

Okay friends, my biggest announcement of 2023 thus far is HERE!

Health by Haven is partnering with Pure Barre Knoxville to bring you five months of health workshops! This has been the hardest secret to keep. I am seriously SO EXCITED!

Okay so here’s the scoop – what we’ll cover in each workshop hosted at the Pure Barre Knoxville studio:

  • April 22: Introduction + Goal Setting @ 11 a.m.
  • May 13:  Conquer the Grocery Store + Meal Prep 101 @ noon
  • June 11: Build Balanced Meals to Knock Out Cravings @ 4 p.m.
  • July 9: Healthy Travel Tips @ 4 p.m.
  • August 13: How to Actually Stick with a Routine – Health as a Lifestyle @ 4 p.m.

What’s included? 

Okay I cannot. stand. attending conferences, workshops or sessions that are all talk and no action. Like please GIVE ME THE TOOLS to actually change and grow. SOOO you’ll leave every single workshop with tangible action plans to live your best, healthiest fullest life!

What you’ll get each workshop: 

COMMUNITY
because accountability helps you achieve your goals, and community makes celebrating the milestones oh so fun!

HEALTHY TREATS
because healthy eating doesn’t have to be bland or boring!

ACTION PLANS
because the first step to success is laying out a plan to get you where you want to go!

Who can attend?

Anyone & everyone in the Knoxville, Tennessee area! While this series is in partnership with Pure Barre Knoxville, you don’t have to be a member to attend. BUT if you haven’t tried Pure Barre yet you are seriously missing out!

CLICK THIS LINK to get a FREE Pure Barre class at Pure Barre Knoxville. I would love to teach you, or you can sign up for class with any of our amazing instructors!

Cost

Each workshop is $20. Register for all 5 at once for a discounted rate of $75 ($25 in savings)! If you can’t make it to a workshop you registered for, you will receive a detailed follow up email with the resources discussed that day.

Are you as excited as I am for these health workshops? I seriously can’t wait!

If you live in Knoxville, CLICK THIS LINK to register! 

Questions? Email me at healthbyhaven@gmail.com or send me a message on Instagram @haven_quinlan. I SO can’t wait to hang out with you these next five months!

REGISTER!