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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!

Culinary Club Cooking Workshop: Cooking 101



Attention Furman Students!

Clueless in the kitchen?  No time to cook?  Searching for some new meal ideas?

Come join us for the Culinary Club’s first cooking workshop of the year:  Cooking 101.

Health Science majors Sarah Mixon and Haley Holan will be joined by Mrs. Kelly Frazier, Lecturer of Health Sciences to lead a hands-on cooking workshop for Furman Students.

Learn how to make a few new recipes, have lunch, and meet a few new friends.

Space is limited so be sure to sign up through OrgSync to reserve your space today!


Silent Retreat: Mindfulness and Meditation

16 KORU retreat flyer

Dr. Min-Ken Liao (Biology) and Dr. Meghan Slining (Health Sciences) will be hosting a FREE 4-hour mindfulness and meditation retreat for Furman Faculty, Staff, and Students on Sunday, October 9.  To register, please email

Greenville Health System offers LoseWell Weight Management Program

LoseWell Class 3 Flyer

Furman Faculty, Staff, and Dependents are invited to attend the LoseWell Weight Management Program sponsored by Greenville Health System.  The program includes a free 10 week class led by a GHS health coach and registered dietitian.  For more information or to register for LoseWell, please email Chasidy Reese at

LoseWell participants are also encouraged to enroll in the FIT-Rx Program of Individualized Exercise training.  For more information or to register for FIT-Rx, please contact Kelly Frazier at

(click the image above to enlarge)

Bon Appetit brings healthier dining choices to Furman

bon appetit2Striped Bass with Peppered Citrus Glaze… White Bean and Fennel Hummus with Fresh Vegetable Crudite…Jerk Tempeh…Tabbouleh Salad with Fresh Herb and Lemon Vinaigrette…Sweet and Sour Tofu with Ginger and Cashew Brown Rice… Coconut Roasted Sweet Potatoes… Greek Salad with Local Heirloom Tomatoes and House-made Vinaigrette…

Is this heaven?

No.  But the delicious new healthy eating options on Furman campus are sure to delight both healthy eaters and “foodies” alike.

This summer, Bon Appetit became the new food service provider for Furman University.  Bon Appetit’s vision is to focus on whole foods that are made from scratch using authentic ingredients.  It is the same vision that we encourage in our Health Science courses,   FUEL Program, and community health initiatives.

I recently had the opportunity to meet with Bon Appetit National Director of Nutrition and Wellness Terri Brownlee.  Terri was gracious to give me a behind-the-scenes glimpse of food production and standards used at Bon Appetit.

What does Bon Appetit do that makes them so unique?  Let’s take a look:

Focus on scratch made foods with authentic ingredients.

Bon Appetit strives to “create food that is alive with flavor and nutrition, prepared from scratch using authentic ingredients.”  Stocks and salad dressings are made from scratch, dried beans are preferred over canned, and very few, if any, processed foods are used.  You won’t find ingredients containing artificial trans fats or MSG in the Bon Appetit kitchens.

Whole foods are used as the foundation of a healthful diet.

Bon Appetit’s primary focus is on “providing meals centered on abundant fresh produce, whole grains, and lean and plant-based proteins, prepared with minimal amounts of healthy, plant-derived fats.”  Colorful vegetables and leafy greens are the abundant choice at all stations. Fresh, seasonal fruits are offered at all meals and as a dessert option. Whole grains or legumes are offered and prepared using healthy cooking techniques at full serve stations as a choice at all meal periods.  Lean proteins, such as fish, skinless poultry, and beans are available at all meal periods.  Olive and canola oils are used for everyday salad dressings while specialty oils, such was walnut or chili oil, are used for other purposes.  The standard fry oil is non-hydrogenated (trans free) canola oil.

Healthy choices and condiments are available in all of the eXpress categories, such as sandwiches, salads, and snacks.  The cereal station includes at least 2 selections that contain less than 5 grams of sugar per serving and 2 selections that contain more than 5 grams of fiber per serving.  Breakfast offerings also feature steel cut oats and made-to-order egg white omelets with fresh vegetables and salsa.  Beverages options include unsweetened and zero calorie flavored drink options that do not contain artificial sweeteners in both carbonated and non-carbonated forms.

Bon Appetit strives to make at least 1/3 of all regular menu items and daily specials healthy options.  This will eventually include all campus dining including vending, concessions, and catering.

Communicate offerings with COR icons.

Because Bon Appetit strives to prepare local and seasonal foods from scratch, it is not always possible to follow a precise recipe formula.  This makes it difficult to offer nutrition information for the daily specials.

In order to communicate the offerings to patrons, Bon Appetit uses a system called “COR icons.”  Foods will be marked with the icons below if they are local, organic, humanely raised, sustainably caught, vegetarian, vegan, made without gluten-containing ingredients or in balance with a healthy plate.

Look for these icons at each station in the dining hall.  They will also be displayed with the daily menu by the cashier stations when you enter the dining hall. (click image to enlarge)

bon appetit

Strive for a balanced plate.

Because I am a huge advocate for a plate-based eating guide, I was particularly excited to see that Bon Appetit shares the same philosophy.  During each lunch and dinner meal period, at least one “in balance” plate will be offered and designated with the purple COR icon.

“In balance” plates will contain at least one cup of non-starchy vegetables or fruits, < 3/4 cup of whole grains, legumes, or starchy vegetables, <4 ounces of a lean protein source, and a minimal amount of healthy fat.

bon appetit in balance


Develop flavors through skilled healthy cooking techniques.

Bon Appetit strives to use healthy cooking techniques, such as steaming, broiling, boiling, roasting, braising, and grilling.  Fresh herbs and authentic spices are preferred over unhealthy shortcuts of fat, sugar, and salt.


Feature foods that are local, sustainable, and humanely raised.

Bon Appetit strives to use as many local and sustainable foods as possible.  They do this in a socially responsible manner for the well-being of their guests, communities, and the environment.  For example, look for these COR icons throughout the dining hall

Farm to Fork: Contains seasonal, minimally processed ingredients from a local farm, ranch, or fishing boat.

Seafood Watch: Contains seafood that meets the Monterey Bay Aquarium’s Seafood Watch guidelines for commercial buyers.

Humane:  Contains humanely raised meat, poultry, or eggs.  Must be certified by a credible third-party animal welfare organization.

Vegetarian: Contains no meat, fish, poultry, shellfish or products derived from these sources but may contain dairy or eggs

Vegan: Contains absolutely no animal or dairy products.

And since we all should be striving to eat more plant-based meals, it is exciting to know that Bon Appetit offers at least one appealing vegetarian entrée containing a vegetarian protein source (beans, tofu, tempeh, etc.) at all meal periods.  Some of these delicious offerings have already included Sweet and Sour Tofu with Ginger and Cashew Brown Rice, Jerk Tempeh, Curried Tofu with Vegetables, Lentil Dahl, and more.


Remember, everything in moderation

Bon Appetit strives to offer a menu that contains 1/3 healthy items, 1/3 “in between” items, and 1/3 indulgent options.  Menu indulgent options are served in reasonable portions and with a healthy option.  For example, pizza may be served with a salad,  or a hamburger may be served with a non-starchy vegetable.  Treats such as desserts, muffins, and pastries are served in small portions whenever baked goods are served.  Even indulgent items can fit into an overall healthy diet.


Would you like to learn more?

Visit  If you would like to receive the daily menus in your email inbox, be sure to sign up for “menu mail” at the bottom of the page.


FIT-Rx Fall 2016 Registration Open

FIT Rx Fall 2016

Back by popular demand, the FIT-Rx program will offer free individualized exercise training for Furman Faculty, Staff and Dependents this fall.

For more information or to apply for the program, please contact Kelly Frazier, Lecturer of Health Sciences at or 294-2816.

(Click the image above to enlarge.)

Fall Group Exercise Classes

Welcome back Paladins!  Furman Group Exercise Classes begin August 23.  Furman Faculty, Staff, Students, and Dependents can purchase a 14-week pass for unlimited class access for only $30.

Click on the images below to enlarge the images.  Hope to see you there!
GROUP EXERCISE Fall 16 term FRONT [Compatibility Mode]


GROUP EXERCISE Fall 16 term BACK [Compatibility Mode]

Reducing food waste for a healthier planet and community

food waste

“Every year in the U.S., approximately 31% (133 billion pounds) of the overall food supply is wasted.” (1)

133 billion pounds.

Meanwhile, over 48 million Americans live in a state of food insecurity (2).  This means that there are times when they are uncertain about having, or unable to acquire, enough food because they have insufficient money or resources for food.

Food waste is a major concern for our planet and communities.  It depletes resources, fills up landfills, and contributes to methane emissions that affect climate change (3).  Plus, it prevents foods from reaching those who really need it.

The issue of food waste was recently highlighted by the Greenville News in an attempt to raise consumer awareness.  Area businesses and food recovery programs are making attempts to tackle this enormous problem.  As I shared in the article, we consumers have an important role to play as well.

Here are 15 ways to reduce food waste in your own home:

1) Plan ahead. Scan your freezer, refrigerator, and pantry before you head to the store. Try to plan meals around the items that you already have.

2) Buy less. Be careful not to buy more perishable foods than you can consume.

3) Mix up your shopping cart. Buy some foods that should be eaten right away, such as berries and fresh spinach. Then choose other hardier varieties like apples, carrots, or frozen fruits and vegetables for later in the week.

4) Strive to utilize the “first in, first out” method. Use foods that are close to their expiration dates before opening fresh packages.

5) Remember the 2 hour rule. Don’t keep cooked foods, such as leftover dinner, out at room temperature for more than two hours where bacteria multiply quickly. Transfer them to the refrigerator or freezer promptly. This way the leftovers can be saved safely for another meal rather than wasted.

6) Pack leftover dinner for lunch the next day. This can also save time and money.

7) Pay attention to freshness dates on foods such as “expired,” “use by,” and “sell by.” Foods that are stored properly may still be safe to consume after the “sell by” dates.

8) Consider batch cooking.  Make several soups or casseroles at once and freeze them to eat throughout the month. This can help you to reduce waste because you can use up entire packages of items, such as onions, carrots, celery, and peppers.

9)  Don’t follow recipes too closely, particularly with produce.  If you have 1-1/2 cups of chopped tomatoes but the recipe calls for 1 cup, consider using it all.  This may affect the nutrition analysis but not much else.   Salads, soups, stir-fries, mixed dishes, and smoothies are often flexible with ingredient amounts.

10) Incorporate leftover ingredients into other dishes.  Toss leftover cooked vegetables into your scrambled eggs.  Or combine leftover chicken and vegetables to make a pasta salad.

11) Be resourceful.  Chop up the leafy green tops of celery and add them to your pot of vegetable soup.  Pulse stale bread in a food processor to make breadcrumbs that can be stored in the freezer.

12) Use your freezer.  Overripe bananas can be frozen (in slices or with the peel intact) and used later in smoothies or banana bread.  Bread can usually be frozen for up to 3 months but perishes at room temperature much quicker.

13) Have a “refrigerator clean out” night one or two days per week. Try to use up all leftover foods before purchasing more.

14) Dine in. When your refrigerator is stocked, try to use those foods promptly. Restaurant meals can be a treat when the cupboard is bare.

15) Consider composting. Many kitchen scraps can be recycled in a home compost system to make a nutrient rich fertilizer for your garden.

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

(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:

Level:  All fitness levels welcome, including beginners

Limited to 25 participants

Contact:  Mickey McCauley at 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 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 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 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 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 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.