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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!

Whole Grain Chicken Fajitas with Zucchini, Corn, and Black Beans

Whole Grain Chicken Fajitas with Zucchini, Corn, and Black Beans

Need a crowd pleaser?  Try these delicious chicken fajitas.  Saute chicken with sliced mushrooms, onions, red, yellow, and green bell pepper slices, cumin, and chili powder.  Wrap them up with whole grain tortillas and top with a little bit of shredded cheddar and light sour cream. Serve with a simple zucchini, corn, black bean, and tomato saute.

Click here for the printable recipe.

Salmon Cakes with Brown Rice Pilaf, Broccoli, and Pineapple

Salmon Cakes with Brown Rice Pilaf, Broccoli, and Pineapple

I was raised in Maryland, well known for blue crabs and crab cakes.  This recipe is reminiscent of my beloved crab cakes but much more affordable.  It uses boneless, skinless canned salmon which is readily available in most supermarkets.

The moistness comes from fresh whole wheat breadcrumbs.  Just toast some whole wheat bread slices and pulse them in a clean coffee grinder or food processor so they look like this:

I would imagine that dry whole wheat breadcrumbs would work well also but you will need to scale down to use significantly less than the recipe calls for.  I prefer the fresh breadcrumbs because they keep the salmon cakes exceptionally moist.

Combine the breadcrumbs with egg, scallion, Old Bay seasoning, and canned salmon.  I found this brand of canned salmon at Publix (pictured below) for $1.25 per can.  Trader Joe’s carries a no-salt added variety.

Serve over a simple brown rice pilaf with steamed broccoli and pineapple.  A taste of the tropics.  You can almost smell the ocean breeze….

Click here for the printable recipe.


Shrimp Scampi with Whole Grain Linguine

Shrimp Scampi with Whole Grain Linguine

This colorful dish is one of my daughter’s favorite dinners.  Begin by sauteing red and yellow peppers with mushrooms, onions, and garlic.  Add lemon juice, chicken broth, and shrimp and simmer until it is cooked through.  The flavorful sauce is thickened with a little bit of cornstarch and tossed with whole grain pasta.

Serve with peaches and raspberries with fresh mint for dessert.


Click here for the printable recipe.


Roasted Vegetable Whole Grain Lasagna

Roasted Vegetable Whole Grain Lasagna

Lasagna is the perfect meal to make ahead and then reheat for lunch or quick weeknight dinners.  This whole grain version begins with roasted eggplant, zucchini, yellow squash, and onions.  Then creamy low-fat ricotta cheese, spinach, and grated Parmesan are layered on top.  Serve with a large side salad and dark chocolate dipped strawberries for dessert.

Click on the printable recipe here.

Fish Tacos with Mango Cucumber Salsa

 

Fish Tacos with Mango Cucumber Salsa 

Looking for an easy recipe packed with fresh flavors?  Try these delicious Fish Tacos with Mango Cucumber Salsa.  Saute white fish (such as tilapia, cod, catfish, or flounder) with cumin, chili powder, and a dash of salt.  Layer the fish in whole grain tortillas and top with shredded lettuce.  Then spoon over a simple salsa with diced mango, cucumber, tomatoes, scallions, jalapeno, and lime juice.  If fresh mango isn’t available, use thawed frozen mango.

Click here for the printable recipe.

Whole Grain French Toast with Tropical Fruit Salsa

 

Whole Grain French Toast with Tropical Fruit Salsa

Instead of butter and syrup, try this tasty topping for whole grain French toast.  Chop mango, pineapple, and kiwi. You can use fresh mango and pineapple or thawed frozen varieties.  Spoon the fruit salsa over the French toast and sprinkle with a little bit of shredded coconut.  Serve with a side of your favorite fruit such as chopped honeydew.

Click here for the printable recipe and other varieties such as Mixed Berry French Toast and Orange Pecan French Toast.

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)