Article – Page 4 – Health by Haven

August 16, 2020 Article, Lifestyle

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!

July 26, 2020 Article, Fitness, Running

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.

July 26, 2020 Article, Fitness, Running

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!

July 26, 2020 Article, Fitness, Running

5 Tips to Improve Your Distance Running

Let’s talk about running! Distance running, that is.

Are you dreaming of running a 10K, half marathon, or even a full marathon but feel like your legs are going to crumble under you after running a mile? Don’t sweat it. You have to start somewhere! No one can complete a distance run without training; at least not safely. And that’s the point of this article. Below are my top five tips for new or seasoned runners to improve your distance running. Give ‘em a read, friends!

1. Follow a Training Plan

I’ve heard countless stories of people claiming they will “run a 10K, half marathon, etc.” as their new year’s resolution, only to quit before they begin. Want to know why? Because they don’t know how to start training! I totally get it, 6 or 13.1 or 26.2 miles seems SO DAUNTING. But friends, I’m here to tell you that you can do anything you set your mind to! You just have to take it one step at a time (pun intended) and make a plan to build up your endurance. That’s where your handy dandy training plan comes into play.

2. Fuel Your Body with Proper Nutrition

What you eat affects how you feel, and by extension, how you feel when you’re training. Nutrition is SUCH an important part of any training plan, and distance running is no exception! Start reading food labels to know what additives are included. Nourish your body with alllll the plants. Fuel your body with complex carbohydrates pre-run and replenish your body with electrolytes and protein post-run. To break it down a bit more:

PRE-RUN: Carbohydrates. Yes, I said it. Don’t be afraid of them. Carbs = energy, so you NEED them if you are going to healthily sustain a long run.
MID-RUN: If you are distance training, you may want to bring fuel with you during your run. Many sports drink companies make special performance gels to give you an energy boost, however, I would recommend using REAL, WHOLE foods high in carbohydrates to nourish your body instead. Rather than a gel, try 1tbs of honey, ½ a banana, raisins, or dates for that added jolt of energy. There are tons of running belts and packs on the market meant to store a little snack for your long runs. Experiment with a few carbohydrate-heavy foods at different parts of your run to find what works best for you!
POST-RUN: Protein and electrolytes are the name of the game. Your body loses so many electrolytes when you sweat, so consuming things like coconut water or a small handful of pretzels or nuts after your run helps get your body back on track. Include protein in your post-run meal, ideally within one hour of your workout, to help your muscles recover faster! For vegetarians (like me!), your protein can come from nuts, seeds, legumes, tofu or tempeh, to name a few.

3. Hydrate, Hydrate, Hydrate

I cannot stress this enough, so I’m going to say it again. HYDRATE!!! It is so important for your brain and muscle function to replenish your water before, during, and after a run. There are tons of hydration options for runners on long runs, including a handheld water bottle (what I use!), a water backpack, or a belt with mini bottles. If you are totally against carrying water with you on a long run, be sure to plan your running routes to pass several water fountains (that’s what my dad did during his 2015 marathon training).

4. Invest in Quality Gear

Don’t take this tip the wrong way- you do not need to buy the most expensive clothes to begin running. There is a plethora of affordable apparel to get you started, and you can check out my Favorite Summer Running Gear HERE! The one thing I suggest you splurge on is a pair of high-quality running shoes. This is vital in protecting your feet, ankles, knees, hips… need I go on? The shoe you wear impacts your entire body and you want to stay safe and comfortable with all the mileage you’ll be putting on those soles. A typical running shoe can withstand 300 – 500 miles of impact. A few great brands include Asics, Brooks, Mizuno (I wear Mizuno’s Wave Rider) and Saucony. I HIGHLY recommend visiting your local running store so a trained professional can evaluate your gait to fit you into the best shoe for your body!

5. Warm Up, Cool Down, Stretch, & Foam Roll

This may be one of the most underrated tips, but one of the absolute best ways to reduce muscle soreness and increase muscle recovery. Begin every run with at least a five min warmup (walk, light jog, or dynamic stretching) and end every run with a minimum five minute cool down (walk or light jog). By warming up and cooling down, you are safely increasing and decreasing your heart rate, not to mention smoothly transitioning your muscles and decreasing the likelihood of stiffness, soreness, and injury. End your cool down with some post-run static stretching. Unlike dynamic stretching, static stretching involves holding stretches for longer periods of time. Use the foam roller for a bonus tool in your stretching routine. Including a warmup, cool down, stretch, and foam roll will keep you safe and get you ready to hit the roads feeling strong and refreshed!

By following these five tips, you’ll be fully equipped to conquer distance running and actually stick to your plans through race day. Let me know if you implement these tips in the comments below or on Instagram @havenspanyer.

Now go hit those roads!

Want to learn more? Check out my references:

July 25, 2020 Article, Nutrition

My Top 10 Favorite Kitchen Tools

Hey friends! I’ve compiled a list of my favorite kitchen tools for you to peruse. Some of them are fancy (the decision to invest in a Vitamix was not one I took lightly), and some cost less than ten dollars. I use every item on this list at least once a week, and some of them I use more than once a day! I’ve linked them all for your convenience, though you can purchase most of these items at multiple stores. Take a look and let me know what your favorite kitchen tools are in the comments or on Instagram @havenspanyer! Happy cooking!

1. Vitamix A2300 Blender

My Vitamix is possibly my most beloved material possession ever, second only to my engagement ring. I agonized forevvvaaa about wanting to own one but not wanting to pay the high price tag. When our second magic bullet bit the dust I decided it was time. I did extensive research on what the best model for our needs would be and I finally took the pricey plunge. I’m here to tell you that I lived through the initial buyers remorse from splurging and I am OBSESSED with this product. Billy and I both use it every morning for our smoothies, and it often gets more than two uses per day, as I use it to make sauces, soups, nut milks and nut butters. I promise you, if your blender is your most used kitchen tool and you’re tired of buying cheap replacements, you will not regret this investment. P.S. this Vitamix blender came with a ten year warranty, which made me feel SO much better about the cost.

*Deal alert: Unfortunately after weeks of searching, I couldn’t seem to find a promo code, coupon, or sale that applied to this blender. Perhaps a Black Friday sale would include this tool, so if you’re looking to save some money try to wait for November.

2. Veggie Spiralizer

There are many fancy variations of the veggie spiralizer, such as standing hand-crank options and electric options, but I prefer my simple handheld spiralizer when making zucchini or sweet potato noodles. Use whatever type you prefer, but I suggest saving some money and opting for this inexpensive handheld spiralizer!

3. Cuisinart Juicer

I love, love, love my juicer! I use it multiple times a week to whip up my Pack in the Greens Juice or to make the best fresh squeezed orange juice I’ve ever tasted, if I do say so myself! If you’re looking for an easy way to add more fruits and veggies to your diet, this is a fantastic investment.

*Deal alert: I used a 20% coupon at Bed, Bath, & Beyond when I purchased my juicer!

4. Chef’s Knife

After we literally broke our last chef’s knife in half (Seriously! The blade was stuck in a watermelon), we decided it was time to level up the quality. Leveling up on knife quality doesn’t have to come with a hefty price tag though. Eventually I’d love to invest in a knife set from Williams Sonoma, but for now this $9 stainless steel Cuisinart chef’s knife does the trick for me!

5. Mini KitchenAid Mixer

This one could really go without saying. I think most of America would agree with me that this is one of the best kitchen investments, especially if you love to bake! Billy’s parents gifted one to us a few Christmases ago and I use it at least once a week. This is a high-quality tool that will stand the test of time.

*Deal alert: Do your best to wait until Black Friday if you’re in the market for this standing mixer. There is a sale every year. My parents got theirs at Target on Black Friday about ten years ago and it still runs like new!

6. Apple Slicer

A very simple, yet very useful kitchen tool. Great for quickly slicing up apples for yourself or your kids to make a delicious and nutritious snack! Check out my list of 7 Go-To Healthy Snacks HERE. You guessed it, apple slices made the cut.

7. Cuisinart Mini Food Processor

Another frequently used kitchen appliance in my household is the Cuisinart mini food processor. This particular appliance was actually gifted to Billy by a former co-worker, and boy have we gotten some mileage out of it! I love this tool for everything from chopping nuts for a “breading” to mixing creamy fillings to even blending up a smoothie in a pinch (see above reference to our magic bullet biting the dust). It’s relatively inexpensive and super versatile. It also comes in larger options if you’re cooking for a crowd.

*Deal alert: Williams-Sonoma often has holiday sales. Check on this appliance during the next one to see if you can save some money.

8. Glass Pyrex Bowl Set

This seems like a super basic selection, but these bowls double as mixing bowls and storage containers (thanks to the lids!) which makes meal prep and cleanup really easy. Bonus- they’re inexpensive, good for the environment (glass > plastic), and good for your body (no yucky BPA!).

9. Mini Spatulas

Though I don’t own a mini spatula in every color of the rainbow like the ones I linked here (how adorable are they?!), I do have four trusty minis that I use almost every day. They are hands down the best way to avoid wasting the end of delicious foods and are also great tools to transfer mixtures from your small appliances into your cup or onto your plate to enjoy. Yay for no food waste!

10. Coffee Creamer Frother & Frother Cup

If you’re looking for affordable ways to elevate your coffee game, look no further! For less than $30 you can have coffee shop-quality frothed nut milk to top your coffee. I like to froth Vanilla NutPods to pour over my coffee. Your morning cup just got SO much better.

I hope you guys liked reading about my top ten kitchen tools! These are the items I use the most and I truly recommend all of them. Let me know if you use any of these tools already or if you decided to give them a go by commenting below or messaging me on Instagram @healthbyhaven!

July 25, 2020 Article, Nutrition

My 7 Go-To Healthy Snacks

When you’re on the go and realize it’s been hours since you had a bite to eat, it can be easy to drive through a fast food restaurant or purchase a bag of chips from the vending machine. Here is my list of go-to healthy snacks that are easy to prep at the beginning of the week. The next time your stomach growls, you’ll be prepared to reach for a nutritious option instead of self-sabotaging with fries or a pop-tart.

1. Apples & Nut Butter

This is one of the most filling, healthy snacks out there. With so many varieties of apples to different types of nut and seed butter, you’ll never tire of this delicious and nutritious combination. When I want a little extra flavor I sprinkle cinnamon on top! See below for some of my favorite nut and seed butters:

Cashew butter
Almond butter
Peanut butter
Sunflower seed butter

2. Veggies & Hummus

Another versatile snacking option! Dip any raw veggies into hummus and enjoy. Try out a different flavor of hummus each week to find your favorite flavor combo. Make sure you pay attention to the ingredients list in the hummus you purchase! Avoid added sugars. Some of my favorite raw veggies for snacking with hummus are:

Baby carrots
Cucumber
Bell Peppers
Celery
Broccoli

3. Fruit Salad

Yummy yummy. Before you get mad at me for getting The Wiggles stuck in your head, think about the delicious, endless combinations of fruit you can toss into a bowl to enjoy! Lately my favorite combo has been watermelon, red grapes, blueberries, and strawberries. Fruit- nature’s candy!

4. Banana + Almond Butter + Honey

This is a great snack if you’re having a sweet craving or need a quick energy boost without the refined sugar crash. Just slice a banana and top with a drizzle of almond butter and raw honey. You can also sub the honey for agave, unsweetened coconut flakes, or chocolate chips depending on your mood!

5. Homemade Granola

Stop buying overpriced, over sweetened granola from the grocery store and make your own to snack on! Super high in protein and fiber with a satisfying crunch. Try my Maple Cinnamon Granola HERE.

6. Homemade Energy Bites

When you’re looking for a mid afternoon pick me up or even breakfast on the go, energy bites are the perfect solution. Packed with proteins, healthy fats, and carbohydrates for a quick jolt of natural, healthy energy, these snacks will get you ready to work without the caffeine jitters or sugar crash. Try my recipe for my Chocolate Chip Oatmeal Energy Bites HERE.

7. Homemade Green Juice

When you don’t have time to make a snack or you’re in a situation where snacking is difficult (public transportation, office meeting, etc.), green juice is your perfect solution. It’s a super easy way to get nutrients from fruits and veggies by just sipping from your favorite reusable travel cup. Check out my Pack in the Greens Juice HERE.

I hope this list of my seven favorite healthy snacks helps you to feel empowered to make a healthy choice for your body the next time you get a rumble in your stomach! Tag me in your photos next time you enjoy one of these delicious treats @havenspanyer on Instagram.