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!

GHS LoseWell Weight Management Program

As a part of the Furman employee wellness initiative, Furman will be offering the Greenville Health System LoseWell Weight Management Program this summer for Furman employees and spouses/ partners.

To sign up or for more information, please contact GHS Health Coach Margaret Barest at mbarest@ghs.org

(click graphic below to enlarge)

Lose Well


Summer Group Exercise Schedule

The Furman Fitness Center will offer a variety of Group Exercise Classes this summer including Boot Camp, Beginner Body Fit (weight training), Body Fit, Aqua Fitness, and Mindful Movement.

Click on the schedules below to enlarge.

Hope to see you there!

GROUP EXERCISE May,June, July, August 2016 FRONT [Compatibility Mode]

GROUP EXERCISE May,June, July, August 2016 BACK [Compatibility Mode]

Furman Fitness Center Summer Activities

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 mickey.mccauley@furman.edu 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 heather.newman@furman.edu 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 heather.newman@furman.edu 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 owen.mcfadden@furman.edu or 294-2414 to sign up and/or to reserve a bike.

Cafe Ride

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 heather.newman@furman.edu 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 heather.newman@furman.edu 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.

Moonlight Breakfast: Green Monster Smoothie Samples!

ARA15-16 Moonlight Breakfast Flyer Rd 2

Need a study break while preparing for finals?  Stop by the Charles E. Daniel Dining Hall Moonlight Breakfast on Wednesday, 4/27 from 9-11 p.m. for a quick study break.

Back by popular demand, we are serving Green Monster Smoothies!  Be sure to stop by for a sample!

Chicken Caprese Salad with Kale and Quinoa

Chicken Caprese with Kale and Quinoa

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

Kale Salad

8 cups of fresh chopped kale

1 Tbsp olive oil

2 Tbsp lemon juice

pinch of salt

Chicken Caprese

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.

food- cherry banana ice cream with coconut (1)





Quinoa with Black Beans, Mango, Red Pepper, and Jicama



To all of our adventurous eaters, we have a new recipe to try from our FUEL class this week.  It features a Mexican root vegetable called Jicama (pronounced HEE-kah-ma) that is cool, crisp, and slightly sweet.  When eaten raw, it tastes like a cross between an apple, potato, celery, and water chestnut.

I used pre-peeled and pre-cut Jicama sticks from the refrigerator section of the grocery store.  You can also find a whole jicama in the grocery store or farmer’s market– it looks kind of like a potato.  Jicama is a good source of prebiotic fiber and vitamin C and is low in calories due to its high water content.


We served the jicama two different ways in class this week.  First, we served the jicama sticks on a raw vegetable platter with sugar snap peas and tricolor mini sweet peppers.  These are quick and convenient snacks to store in the refrigerator as the weather warms up.


Then we diced the jicama  and added it to a FUEL favorite:  Black Bean Quinoa with Mango, Cilantro, and Lime.  It made a delicious and light FUEL lunch.


Quinoa with Black Beans, Mango, Red Pepper, and Jicama

The ingredients can vary.  Just be sure that 1/2 of your meal consists of vegetables and/or fruits, 1/4 whole grains, and 1/4 lean proteins (beans).  Quinoa (pronounced KEEN-wa) is a whole grain that is a great source of fiber and protein– plus it only takes 15 minutes to cook.  I couldn’t find a ripe mango for this recipe so I substituted chopped dried mango that I reconstituted in a little bit of warm water to plump up.  It was delicious.  Serves 2 as a meal or 4 as a side.


2 cups cooked and cooled quinoa (prepared according to package directions)

2 cups cooked black beans, rinsed and drained

2 cups chopped red bell peppers

2 cups chopped jicama

1 cup chopped fresh mango

1/2 cup chopped cilantro

2 Tbsp. fresh lime juice

1-2 Tbsp. olive oil

pinch of salt


Combine all ingredients and chill for at least two hours.


Roasted Broccoli with Garlic, Crushed Red Pepper, and Parmesan

1 broccoli

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.

Roasted Cauliflower with Red Onion, Thyme, and Parmesan

roasted cauliflower

Trying to sneak more vegetables into your diet?  Try this tasty roasted cauliflower recipe from our FUEL class this week.

What is the difference between baking and roasting?  They are both dry heat cooking techniques but roasting is generally at a higher temperature and browns the food.  When you roast vegetables, the natural sugars caramelize and previously bland vegetables take on an entirely new flavor.  The keys to roasting vegetables are 1) use a high temperature between 400-450 degrees F, 2) toss the vegetables in a little bit of oil so they brown evenly, and 3) spread them on a single layer to maximize surface contact with the baking sheet.  Try not to pile them up high or they will steam instead of roast.


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 cauliflower into bite-sized pieces and spread on a single layer on the baking sheet.  Add some thin slices of red onion, a chopped clove of garlic, salt, and Parmesan cheese; toss to combine well.  Roast for about 20 minutes until tender and golden brown; stirring halfway.  Sprinkle with chopped fresh herbs such as thyme or rosemary.  Leftovers are delicious when reheated in the microwave.

FUEL Plates in the Charles E. Daniel Dining Hall


FINAL FUEL Plates (1)

Looking for a healthy meal while dining on the Furman campus?  Check out these healthy examples from the Charles E. Daniel Dining Hall.  Each plate is one half vegetables and/or fruits, one quarter whole grains or potatoes, and one quarter lean protein source.  Furman employees may dine in the large “all you care to eat” section for $5.

Baked Pollock Creole with Sauteed Vegetables (Homestyle Station) and Quinoa (Grain Bar)

FINAL 1 Baked Pollock Creole with Quinoa and Vegetables (1)

Baked Sweet Potato (Homestyle Station) with Chicken (Mongolian Grill) and Mango Salsa (Dining for Life Station).  Serve with a colorful salad.

FINAL 5 Baked Sweet Potato with Chicken, Mango Salsa, Kale Salad (1)

Gardenburger (Grill Station) with 100% Whole Grain Sandwich Thin and Fixings (Deli Station).  Serve with a colorful salad.

FINAL 8 Garden Burger on Whole Grain Sandwich Thin and Salad (1)

Whole Grain Pasta Marinara (Pasta Bar) with Shrimp (Mongolian Grill) and Vegetables (Homestyle Station)

FINAL 11 Whole Grain Pasta with Shrimp and Vegetables (1)

Salad bar with Barley, Black Beans, Salsa, and Cheddar

Sauteed Broccoli, Tomatoes, Spinach, Yellow Squash, and Onions (Mongolian Grill)  with Chicken (Mongolian Grill) and Barley (Salad Bar)

Grilled Pork Loin with Roasted Potatoes, Carrots, Turnips, and Sauteed Vegetables (Homestyle Station)

FINAL 2 Grilled Pork with Mushrooms, Roasted Potatoes, and Vegetables (4)
Vegetable and Hummus Whole Grain Wrap (Deli Station) with Fresh Vegetables (Salad Bar)
FINAL 9 Whole Grain Vegetable and Hummus Wrap (1)

Grilled Bok Choy, Snow Peas, Mushrooms, Carrots, and Red Cabbage with Brown Rice and Edamame (Mongolian Grill)

FINAL 3 Mongolian Grill with Brown Rice, Edamame, Bok Choy, Mushrooms, Snow Peas, Carrots (2)
Baked Potato with Sauteed Mushrooms, Broccoli, and Cheddar and a side of Sauteed Vegetables (Homestyle Station).  Serve with Chicken, Fish, or Tofu.
FINAL 7 Baked Potato with Chicken, Broccoli, Mushrooms, Vegetables (4)

Toasted Whole Grain Bread with Peanut Butter and Apple or Banana Slices.  Serve with fresh fruit.
FINAL 12 Whole Grain Bread with Peanut Butter and Fruit (4)

FINAL 12 Whole Grain Bread with Peanut Butter and Fruit (3)

Enjoy your meal with flavored water or unsweetened iced tea.

Flavored Water Station

Miracle Hill uses the FUEL plate to feed the hungry


Miracle Hill Ministries has been providing shelter, food, and hope in the Upstate since 1937.  They currently operate in four upstate counties including Greenville, Spartanburg, Pickens, and Cherokee.  Their facilities include homeless shelters for adults, children, and families as well as addiction recovery programs and thrift stores.

Last fall, Doug Bailey and Mark Alverson from the Miracle Hill Greenville Rescue Mission felt led to provide healthier meals to the hungry and homeless.  They were particularly concerned about some of their residents who were already battling conditions such as high blood pressure or diabetes.  They reached out to our Health Sciences Department here at Furman and the Piedmont Dietetic Association for some direction.  Registered Dietitian Courtney Lee and I were both eager to volunteer our services to help.

So how would Courtney and I sum up all of our nutrition knowledge to feed healthier meals to the hungry?

Simple.  The FUEL plate.

The Greenville Rescue Mission was the perfect place to implement the FUEL plate.   Each day, the kitchen staff cook and plate meals for 150-170 homeless men and a few families who are temporarily residing in the facility.  They were relieved to learn that one simple strategy can improve so many different conditions.

Courtney and I discussed how this easy, plate-based eating guide can help to improve nutrient intake, facilitate weight management, and improve health outcomes associated with chronic diseases such as heart disease and diabetes.  Our work at Furman over the past six years has already demonstrated how easy it is to improve health, just one plate at a time (click here to learn more).

Large posters of the FUEL plate are now prominently displayed in the Rescue Mission kitchen to provide guidance for the kitchen staff as they prepare and plate meals each day.   The poster is also displayed in the dining room with additional nutrition education information.

FUEL Plate

But our work didn’t stop there.

Training in Nutrition Education and Healthy Cooking Skills

The kitchen staff are receiving training in nutrition education and healthy cooking skills.  Since the majority of the foods used at this facility are donated from food recovery programs, they must know how to be resourceful.  The kitchen manager was eager to learn how to read food labels and shop for healthful foods when they have the opportunity to do so.  The kitchen staff participated in a healthy cooking challenge workshop where they worked in teams to assemble different portions of the plate with unfamiliar foods.

Miracle Hill Kitchen Training

Eat Well signage promotes healthful foods in the distribution warehouse

Miracle Hill has a food distribution warehouse that supplies food to multiple facilities.  “Eat Well” signs promote healthier foods throughout the facility to ensure that we are utilizing every healthful food that we possibly can.

Miracle Hill Warehouse

Loaves and Fishes Food Recovery Program provides free, daily deliveries of perishable foods

Loaves and Fishes is the only food recovery program in Greenville that provides free, daily deliveries of perishable food to the hungry.  They distribute to over 92 facilities regularly, including Miracle Hill.  Under the direction of Executive Director Paulette Dunn, Loaves and Fishes was eager to help support the efforts of Miracle Hill and expand this work throughout the community.

Miracle Hill Loaves and Fishes

Gardening for Good awards the Rescue Mission with grant funding to install an onsite vegetable garden

Led by Aerin Brownlee, Gardening for Good recently awarded the Rescue Mission with grant funding and the supplies to build four 4×8 foot raised bed gardens onsite.  The gardens will be used to provide healthful foods year-round and will be incorporated into nutrition education and healthy cooking training for the homeless.  Aaron Frazier, Mark Vinson, and Brandon Springer from Groundsmaster Landscaping Company volunteered their time and expertise to help install the gardens and oversee the project.

Miracle Hill Garden

Would you like to get involved?  There is still much work to be done to battle food insecurity in our community.  Consider some of these steps to provide healthier foods to feed the hungry:

1.  Host or donate to a Food Drive.  Look for healthful non-perishable foods such as canned vegetables, fruits, beans, whole grain pasta, brown rice, quinoa, oats, whole grain crackers and cereals, canned tuna or salmon, peanut butter, natural popcorn, healthier canned soups, healthier bottled dressings and marinades, oils, vinegars, dried herbs, and spices.

2.  Donate your resources.  In additional to non-perishable foods, consider other forms of donations.  The kitchen manager can use grocery store gift cards to purchase foods that are not available at the donation center.  A local hunter donated fresh meat and a local church donates all of the food produced with its onsite garden to help organizations like Miracle Hill.

3.  Volunteer your time.  Organizations like Miracle Hill homeless shelter and Project Host soup kitchen welcome volunteers to help prepare food in the kitchen, provide assistance with the onsite gardens, or provide other services that can help those in need.

Together, we can make a difference.

Click on the picture below to watch a short video about the work at Miracle Hill:

miracle hill 2