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!
Looking for a way to staff active this summer? Check out the Summer Activities that will be hosted by the Furman Fitness Center:
Training for the Red, White, & Blue Shoes 5K Run
Looking to run your first 5K or improve your current race time? Mickey McCauley will be available to provide a 10 week training program for the Red, White & Blue Shoes 5K run. The race will be held on Furman’s beautiful campus on July 4th at 8 a.m. Mickey currently serves as an assistant coach for the Furman cross country and track and field programs. He is a Level II USA Track and Field certified coach and an American College of Sports Medicine certified Personal Trainer.
Participants will be given a discounted entry fee for the event ($20 instead of the typical $30). Mickey will also be available for training advice, questions and weekly feedback.
Race details and map of the course can be found here: http://RWBSrun.com
Level: All fitness levels welcome, including beginners
Limited to 25 participants
Contact: Mickey McCauley at firstname.lastname@example.org or 294-2420 to participate.
Dodgeball will be held in the PAC gym. Healthy snacks will be provided.
Levels: All fitness levels welcome
Dates: 12:15 p.m. Thursdays May 19th, June 2nd & 30th
Contact: Heather Newman at email@example.com or 294-3586 to participate.
Furman Walking Group
Take a 30-45 minute stroll or brisk walk around the beautiful Furman campus. Healthy snacks will be provided. Meet on the porch of the Herman W. Lay Physical Activities Center (PAC).
Dates: Wednesdays & Fridays at 11:45 a.m., May 18– June 29
Contact: Heather Newman at firstname.lastname@example.org or 294-3586 or just show up!
Beginner Bike Ride
Owen McFadden will lead beginner bike rides throughout the summer. The fitness center has 5 bikes & helmets that can be used on a first requested, first reserved basis.*
Healthy snacks will be provided.
Level/ Distance: Easy pace for 6-8 miles.
Dates: Thursdays- May 12th & 26th, June 16th & 30th
Time: 12:00 pm– Meet in front of the PAC; 12:15 pm- Depart
Limited to 10 participants
Contact: Owen McFadden at email@example.com or 294-2414 to sign up and/or to reserve a bike.
Try a morning ride on the Swamp Rabbit Trail.
The fitness center has 5 bikes & helmets that can be used on a first requested, first reserved basis.*
Level/ Distance: Moderate pace for approximately 15 miles on the Swamp Rabbit Trail. The ride will include a cafe stop.
Dates: Thursdays – May 12th & 26th, June 2nd, 16th, 23rd & 30th
Time: 7:45 am- meet in front of the PAC; 8:00am- Depart
Limited to 15 participants
Contact: Heather Newman at firstname.lastname@example.org or 294-3586 to sign up and/or reserve a bike.
Paris Mountain Climb
For intermediate level and experienced cyclists, try a bike ride up beautiful Paris Mountain.
Limited to 10 participants- Appropriate road riding gear required.
Level/ Distance: 12 miles moderate pace but difficult climb up the back of Paris Mountain Rd.
Dates: Wednesday, May 25th & June 8th
Time: 8:00am – Depart from the front of PAC
Contact: Heather Newman at email@example.com or 294-3586 to sign up.
*All participants must sign a waiver to take part in the activities. Anyone using a bike provided by the Furman Fitness Center must also fill out a bicycle waiver.
We wrapped up our final FUEL class last week with a delicious Chicken Caprese Salad with Kale and Quinoa.
As usual, the ingredients are flexible. Just be sure to fill half of your plate with vegetables and/or fruits, one quarter with whole grains and one quarter with lean proteins.
Chicken Caprese Salad with Kale and Quinoa (serves 4)
I used a bag of pre-washed and pre-chopped kale. I removed the woody stems– my dogs love them. Then I gave the leaves a rough chop to make the pieces smaller. I also used a package of beautiful, multi-color heirloom tomatoes but any chopped tomatoes will do.
4 cups low-sodium chicken broth
2 cups uncooked quinoa, rinsed and drained
8 cups of fresh chopped kale
1 Tbsp olive oil
2 Tbsp lemon juice
pinch of salt
1 lb. chicken breasts, cooked and chopped into bite size pieces
2 cups chopped grape tomatoes (I used heirloom tomatoes of many colors)
1/2- 1 cup of freshly chopped basil
4 ounces chopped fresh mozzarella
1 Tbsp olive oil
1 Tbsp balsamic vinegar
pinch of salt
Begin by bringing the chicken stock to a boil in a medium saucepan. Add the quinoa, reduce to medium heat, cover, and simmer for about 15 minutes until the liquid has absorbed and the grains are tender.
In a large bowl, drizzle the olive oil, lemon juice, and salt over the kale and use very clean hands to massage the dressing into the leaves. This will make the kale more tender. At this point, you can keep it in the refrigerator for a few days– it will marinate and become more tender with time.
Combine the chicken, tomatoes, basil, mozzarella, 1 Tbsp. of olive oil, vinegar, and a pinch of salt to make the Caprese Salad.
Serve the Caprese Salad over the Kale Salad with a side of quinoa.
For a sweet ending to your meal, serve with Cherry -Banana Ice Cream with Coconut. It is a delicious blend of three simple ingredients– frozen bananas, frozen cherries, and a sprinkle of shredded coconut on top.
Tired of plain steamed broccoli? Try it roasted!
The roasting process helps the natural sugars to caramelize. Many vegetables are great candidates for roasting including cauliflower, broccoli, carrots, green beans, turnips, parsnips, asparagus, butternut squash, and more.
Preheat the oven to 425 degrees F and spread 1 tablespoon of vegetable oil over a large baking sheet (I use very clean hands to do this). Chop a fresh head of broccoli into florets and spread on a single layer on the baking sheet. Don’t waste the stalks, they are great roasted also. Add a chopped clove of garlic, salt, crushed red pepper, and Parmesan cheese; toss to combine well. Roast for about 15-20 minutes until tender and golden brown; stirring halfway.