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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!

FUEL the Community: Internship for Health Science Majors in Community Health & Nutrition

Attention Furman Health Science majors:

Are you looking for a way to utilize your Health Science major to make a difference in the lives of others?

Click on the image above to learn more about a new internship program serving our local homeless shelters and food pantries beginning in Fall 2017.

Furman Group Exercise Classes Spring 2017




Furman Group Exercises begin Monday, January 9!  Click the schedules above to enlarge.  Hope to see you there!

FIT Rx Spring 2017 Registration Open


Attention Furman Faculty, Staff, and Dependents over age 15!

Would you like assistance beginning an exercise program in the Furman Fitness Center this year?

Are you tired of your existing program or not seeing the results you desire?

Consider signing up for our FREE FIT Rx Program of individualized exercise training.  Furman Health Science majors receive academic credit by learning the foundations of exercise assessment and prescription and implementing them with you.

For more information or to register, please contact Kelly Frazier, Lecturer of Health Sciences via email at or 294-2816.

(Click on the image above to enlarge)


Bon Appétit to host farm tour, Furman kitchen tour, and documentary screening


Tour of Greenbrier Farms

Join Bon Appétit Fellow, Amanda Wareham, for a tour of Greenbrier Farms. Greenbrier is a 300 acre sustainable farm in Easley, South Carolina, located 10 miles from Furman University. The farm produces 100% Grass Fed Beef, Pastured Pork, and Certified Organic vegetables. The tour is an opportunity to connect with your local farmers, learn about their methods of sustainable agriculture, and catch a glimpse of the path your food takes to the table.

Monday, October 24th


Greenbrier Farms

766 Hester Store Road, Easley, SC 29640


Please fill out this RSVP form:

The group will be meeting at the farm— about a 20 minute drive from Furman. Please reach out to Amanda at, or 919-225-3211, to inquire about existing carpools and to fill out a Furman University Acknowledgement and Release Form.


Behind the Scenes Tour of the Furman Kitchen

Join Chef Chris Harris and Amanda Wareham, Fellow for the Bon Appétit Management Company, for a tour of the kitchen at Furman University.

See the inner workings of a professional kitchen, ask questions, and learn about the key ingredients of sustainable food service: sourcing from local farms and artisans, cooking from scratch, and minimizing waste.

Wednesday, October 26th

Meet outside of the Daniel Dining Hall

3:00PM – 3:45PM


Space is limited! Please RSVP with this link:

Contact Amanda Wareham with any questions or comments: ; (919)-225-3211


Screening of East of Salinas

Join Bon Appétit Fellow, Amanda Wareham, for a showing of East of Salinas. The documentary follows elementary school student Jose Ansaldo and his teacher Oscar Ramos, for three years. Throughout the film, Jose begins to fully understand the extra challenges he faces as a child of migrant farmworkers, through no fault of his own. “For Jose, a student with such promise, East of Salinas demonstrates the cruelty of circumstance — a cruelty that touches on the futures of millions of undocumented kids in America.”

Wednesday, October 26th


Trustee’s Dining Room

Daniel Dining Hall

Furman University


Please RSVP with this link:

Contact Amanda Wareham with any questions or comments: ; (919)-225-3211


Harvest Fest: Culinary Club Cooking Workshop 10/29



Attention Furman students!

You are invited to the next Furman Culinary Club Workshop featuring Fall Favorites.

Saturday, October 29 from 12-2 p.m. in Plyer Hall 144 Food Lab

Space is limited to the first 40 participants.  RSVP required on OrgSync by clicking the link below:


Don’t miss out on this tasty feast!

Culinary Club Cooking 101 Workshop Menu and Photos


This weekend the Furman Culinary Club offered the first cooking workshop of the year:  Cooking 101.  Students gathered to make a few easy and healthy recipes and then shared lunch together.

All Furman students are welcome to join the Culinary Club and attend the events.  No experience is required and we are happy to help beginners.

Cooking workshops are usually offered 2-3 times per semester.  We invite students or faculty/ staff to lead the workshops or suggest meal themes.


Culinary Club workshops are a casual way to meet other Furman students and share a fantastic meal.

And now, let’s check out the food! This workshop featured easy, healthy meals that featured tons of beautiful produce.   Click on the links below to access the recipes.  You can also follow our Pinterest Page to see recipes from our past and future workshops. 


Mango Coconut Quinoa

I loved this recipe.  Combine cooked and cooled quinoa with edamame, mango, coconut, almonds, golden raisins, red bell peppers, red onion, cilantro, and lime juice.  Serve cold.  It makes a delicious plant-based lunch.


Eat Smart Superfoods Salad

This was such an easy recipe that my 11 year old daughter actually made it.  Just open a bag of Eat Smart SuperFoods Wild Greens and Quinoa mix and combine the ingredients.  It featured kale, beet greens, broccoli stalk, red cabbage, carrots, crispy quinoa, feta, and avocado herb dressing.  Eat Smart salad bags can be found in the produce section of the grocery store.


White Bean Caprese Salad

Combine canned cannellini beans (rinsed and drained) with tomatoes, basil, fresh mozzarella, olive oil, and balsamic vinegar


Chili Lime Chicken Tacos with Fresh Pineapple Salsa and Avocado Crema

Workshop participants voted this as their favorite recipe.  It is even perfect for picky eaters.  Make a simple pineapple salsa with chopped pineapple, red and orange bell peppers, red onion, cilantro, jalapeno, and lime juice.  Then blend avocado with light sour cream, lime juice, and salt to make an avocado “crema”.  Serve the chicken tacos on whole grain tortillas with pineapple salsa, avocado crema, and some light cheddar cheese.


Roasted Garlic Parmesan Zucchini, Squash, and Tomatoes

As one workshop attendee declared, “anything with garlic and parmesan cheese is delicious.”  I agree.  This beautiful recipe did not disappoint.  Combine zucchini, yellow squash and tomatoes with garlic, olive oil, Parmesan, and Italian seasoning and roast until tender.


Cucumber, Tomato, and Avocado Salad

This cool, refreshing salad pairs beautifully with a sandwich, chicken, or fish.  Combine cucumbers, tomatoes, avocado, red onion, basil, red wine vinegar, and olive oil; serve chilled.


Green Beans Gremolata

Gremolata is a topping made with grated lemon zest, garlic, and parsley.  It makes a fragrant and delicious topping for green beans.  

Dark Chocolate Trail Mix Cookies

Melt dark chocolate chips and spoon little portions on wax paper.  Top with trail mix and refrigerate or freeze for a few minutes until set.  Store leftovers in the refrigerator.


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.