Welcome to the Live Well Furman blog!  This blog is designed to help support healthy behaviors in the Furman community and beyond.  Be sure to sign up for our email subscription to have the latest campus wellness offerings, wellness news briefs, healthy meal ideas, and exercise tips delivered straight to your inbox each week!

FUEL Intervention Fall 2014: Registration Open

FUEL Intervention Fall 2014:  Registration is Open

Improve your health– one plate at a time.

FUEL is a plate-based dietary intervention designed to improve nutrient intake, facilitate weight management, and reduce health outcomes associated with chronic disease.  It is available to Furman faculty, staff, and dependents at no cost.

Participants are asked to conform most meals to the FUEL plate which consists of one half vegetables and/or fruits, one quarter whole grains or potatoes, and one quarter lean proteins.

A weekly health education class explores the relationship between diet and health and provides many practical strategies to guide food choices.  Classes will be held on Tuesdays from 4:45- 5:30 p.m. from September 23- December 9 in the Herman W. Lay Physical Activities Center Room 116.

State-of-the-art assessments of body composition and blood work analysis are provided before and after the ten week course to allow participants to measure progress.

If you are interested in participating or learning more,  please contact me via email at kelly.frazier@furman.edu.

To see the results of our Spring 2014 Intervention, please click here.

FIT Rx Fall 2014: Registration Open

FIT Rx Fall 2014:  Registration is Open!

Did you know that exercise is medicine?  According to the American College of Sports Medicine 2011 Position Stand, exercise can help to alleviate or eliminate many conditions and chronic diseases that we face today.

For example, exercise can:


Importantly, many of these improvements occur even in the absence of body weight reduction.

A single bout of exercise can lead to benefits that may last for hours or several days.  So exercising regularly will yield the greatest amount of benefit, particularly when combined with dietary improvements.

Are you interested in starting an exercise program?  Do you need to make your current exercise program more interesting or effective?

To learn more or to register for the Fall 2014 FIT Rx program, please contact me via email at kelly.frazier@furman.edu.




Turkey Bacon, Egg, and Cheese Sandwich with Strawberry Smoothie

Turkey Bacon, Egg, and Cheese Sandwich with Strawberry Smoothie

Can you adapt a Bacon, Egg, and Cheese sandwich to the FUEL plate?

No sweat.

Traditional bacon is high in saturated fat and sodium.  And because it is a processed meat that has been associated with an increased risk of colorectal cancer, it should ideally be consumed very sparingly or not at all.

That can be tough if you grew up on Southern cuisine.

This easy sandwich provides a healthier alternative.  Start with 100% whole grain English muffins or 100% whole grain bagel thins.  Top with a little bit of scrambled egg and cheese and a piece of lean turkey bacon (preferably sodium nitrite free).  Fill the rest of your plate up with fresh seasonal fruit, such as peaches.  Serve with a strawberry- banana smoothie.

Click here for the printable recipe.

Furman Group Exercise Fall 2014 Schedule

Welcome back Paladins!  Furman Group Exercise Classes begin on Tuesday, August 26!

We have added a few new additions to the schedule– early morning Cycling classes, lunchtime Beginner Body Fit, afternoon Kickboxing, and separate Beginner/ Advanced Yoga classes in the evening.  And of course your favorite Boot Camp, Body Fit, Yoga, Aqua Power, and Zumba classes are back by popular demand!

Never tried a class before?  No problem!  We teach our classes at multiple levels so you can tailor your workout to your own needs.  Beginners are welcome!

Hope to see you there!

(click on the images to enlarge)




Turkey and Pinto Bean Sloppy Joes on Whole Grain Buns

 Turkey and Pinto Bean Sloppy Joes on Whole Grain Buns

Most Greenville children head back to school this week.  To celebrate, I am posting a popular dish that seems to always be a family favorite– it certainly is in my house.

To make these easy Sloppy Joes, simmer ground turkey breast, onions, green peppers, carrots, pinto beans, crushed tomatoes, chili powder, honey, and low-sodium soy sauce.  Serve them over whole grain buns with sliced apples and grapes.

Be sure to choose a lean package of meat such as ground turkey or chicken “breast.”  Packages that are simply labeled “ground turkey” usually have the dark meat and skin ground in there and may be higher in fat than beef.

Serve them “sloppy” or serve them “neat” with a fork.

Want to make them meatless?  Skip the meat and use extra beans.

Want to skip the bun?  Serve them over a baked sweet potato.

The cooked turkey mixture can be frozen.  Feel free to double the batch and freeze half for later.

Click here for the printable recipe.

Shrimp Gumbo with Okra, Corn and Tomatoes over Brown Rice



Shrimp Gumbo with Okra, Corn and Tomatoes over Brown Rice

What is better than an easy one pot meal?  How about a one-pot meal that you can freeze or have for lunch the next day?

This simple shrimp gumbo combines shrimp, okra, corn, tomatoes, low-sodium tomato juice, crushed red pepper, and Old Bay Seasoning.  Serve it over brown rice for one tasty dish.

Click here for the printable recipe.


Buttermilk Blueberry Pancakes with Fresh Strawberries


Buttermilk Blueberry Pancakes with Fresh Strawberries

Hands down, this is the best pancake recipe that I have ever tried.  They are light and fluffy, bursting with blueberries, and just melt in your mouth.

It uses a blend of whole grain flour and all-purpose flour and is sure to win over the pickiest eaters.  I often will replace 1/4 cup of the all-purpose flour with wheat germ or ground flaxseed to change up the flavor and boost the nutrient content.

One of the key ingredients is buttermilk.  Despite the name, buttermilk doesn’t actually contain butter.  It is named after the milky liquid that used to be collected after butter was churned.  But today, most buttermilk sold in grocery stores is low in fat or non-fat.

So what is buttermilk good for?  Because it is slightly acidic, it tenderizes the flour in baked goods.  When the acid reacts with baking soda, it creates carbon dioxide and makes exceptionally light and fluffy pancakes.

Don’t have any buttermilk on hand?  Don’t worry, I usually don’t either.  Just use one of these easy subsitutions below.  To make 1 cup of buttermilk,

~ Pour 1 tablespoon of white or apple cider vinegar into a measuring cup.  Fill the cup with 1% milk until it measures 1 cup.  Stir and let sit for about 5 minutes.


~ Combine 2/3 cup non-fat plain yogurt with 1/2 cup of 1% milk.

Click here for the printable recipe.

BBQ Chicken, Macaroni & Cheese with Collard Greens

BBQ Chicken, Macaroni & Cheese with Collard Greens

Can Southern Food be healthy?  Absolutely!

Check out this delicious BBQ chicken with a really easy homemade barbecue sauce.  It is served up with whole grain macaroni (or your favorite pasta shape) and cheese, braised collards, and fresh tomato slices.

Click here for the printable recipe.

Eggplant and Zucchini Parmesan with Whole Grain Pasta

Eggplant and Zucchini Parmesan with Whole Grain Pasta

Summertime is peak season for eggplant and zucchini.  In this simple dish, they are dredged in whole wheat Panko breadcrumbs, wheat germ, Parmesan cheese, and Italian seasoning.  Then they are topped with a simple homemade marinara (trust me, it is really easy) and melted mozzarella.

If you haven’t tried Panko breadcrumbs before, they are definitely worth looking into.  They provide a superior crunch that rivals foods that have been deep fried.  I found the whole wheat Panko variety below at Target for just over $1 but they are also available in many regular grocery stores or at Whole Foods (look for Ian’s whole wheat Panko breadcrumbs).  Use them to bread chicken, fish, tofu, on casseroles, for “oven baked okra” or for other vegetables.

Wheat germ contributes a nice nutty flavor, vitamins, and minerals to the mixture.  Whole wheat contains three parts– 1) the fiber-rich bran, 2) the starchy endosperm, and 3) the vitamin and mineral rich germ.  You can purchase wheat germ and add it to breading, pancakes, muffins, oatmeal, smoothies or yogurt.  I store mine in the freezer so I always have some on hand.  Look for it in the regular grocery store (sometimes in the cereal aisle) or natural foods stores.  If you don’t have any wheat germ on hand, just use extra breadcrumbs.

Serve with watermelon chunks for dessert.  Click here for the full recipe.

Breakfast wraps with Arugula, Grape tomatoes, and Pesto

Breakfast wraps with Arugula, Grape tomatoes, and Pesto

Breakfast, lunch, or dinner… these wraps are simple and flavorful.

Spoon 1-2 tablespoons of pesto over a whole grain tortilla.  Layer with fresh arugula, grape tomatoes, and scrambled egg (or egg whites); roll up and serve with your favorite seasonal fruit.