Officer Wellness Picks

Check out what brings wellness to our officers!

From Sarah Mason

Wellness to me is focusing on being the best version of myself. Taking time to listen to my body’s wants and needs helps me to be in the best space to take on each day. Some things that bring me joy and help me be the best version of myself are spending time with my friends, my pets, and my family. Being surrounded by the people I love is such a refreshing environment for me and it fuels me to challenge myself with improvements everyday.

From Bella Coppock

From Thea Richards

Me and my family love to travel! I have been to 10 national parks (the pic is from Yellowstone this summer). It’s on my bucket list to make it to all of them! I have also taken 4 cruises and my favorite place I have visited so far is Honduras!

From Katie Davis

Wellness to me comes in many different forms. I love to travel and see the world, go on crazy adventures, spend time with friends and family, go to concerts, and relax at home with my animals. Having these help me relax and remember to enjoy the moment!

From Alonza Klopfer

I find my wellness when I get to be out in nature. Taking a break from school and getting outside whether it’s taking a walk, watching a sunset, or taking a day trip to adventure. Being in nature gives me the reset I need to keep a healthy balance during the craziness of life and maintaining the best version of myself.

From Bri Dannehl

Wellness is making time for things you enjoy outside of your existing obligations. It looks different for me depending on the day - sometimes it’s binge watching TV and sometimes it’s making time to go on vacation. My family and friends are often who I look to when I need a little wellness

From Mary-Dixon Wigginton

For wellness, I enjoy going on hikes and looking for cool plants and animals in nature. I also enjoy taking care of my indoor plants and gardening!

From Claire Marino

Wellness for me often comes from spending time at the barn with horses and friends. Being around horses brings me joy and helps give me a reset. I also love to travel to new places, spend time in nature, and relax at home with family to decompress and recharge.

From Sydney Karls

Wellness to me means getting out and doing something for yourself whether that be working out, hanging out with friends + family, cooking or traveling somewhere new. My favorite way to get away from the life of vet school is doing something with my dog, Tucker, and working out. Both of those things instantly change my mood and gives me the boost to keep going!

From Katja Pietrass

In my free time, I really just like to spend time outside and be active. More specifically, I like to wakeboard, rock climb, hike, and play soccer.

From Emily Tolar

For wellness, I love to play basketball with friends or my dog, Sadie. She is surprisingly good at defense :) I also enjoy hiking the trails around the waterfall at Chewacla State Park!

From Lauren McGrath

When I’m not studying with my friends, you can find me hanging with my kitties or reading!

From Ilya Kristensen

For wellness, I like to work out. I find it easier to motivate myself if I have a goal to work towards, so I like to do Spartan Races to keep me accountable.

From Natalie Abernathy

For wellness, I love spending time with my Golden Retriever, Maisy. Also, I love running, hiking, fishing, and all things outdoors!

From Allie Ingram:

"There's more to life than being happy."

"Our culture is obsessed with happiness, but what if there's a more fulfilling path? Happiness comes and goes, says writer Emily Esfahani Smith, but having meaning in life -- serving something beyond yourself and developing the best within you -- gives you something to hold onto. Learn more about the difference between being happy and having meaning as Smith offers four pillars of a meaningful life. "

From Emma Yonan:

"This is Water." -by David Foster Wallace

As we start our day in and day out journeys. Take time to reflect and appreciate the small things. Your struggles are not exclusive and it's "NOT ABOUT YOU". You choose the path and persecutive you have everyday.

Looking for some other podcast suggestions?

We've got you covered!

Heavy Rotation:

● The Life Coach School Podcast

● The Yes Theory Podcast

● Radio Headspace

● Straight Up with Trent Shelton

● For the Love of Money with Chris Harder

● Earn Your Happy with Lori Harder

Self-Development/Business

● Craig Groeschel Leadership Podcast

● Girlboss Radio with Sophia Amoruso

● The Marie Forleo Podcast

● Goal Digger Podcast

● The Robin Sharma Mastery Sessions

● Pursuit with Purpose

● Don’t Keep Your Day Job

● Impact School

● The Rachel Hollis Podcast

Veterinary:

● Thrive DVM Podcast

● Podcast a Vet

● That Vet Life Podcast

Inspiration/Secular Spirituality

● Cleaning Up The Mental Mess

● Happier with Gretchen Rubin

● How I Built This

● The Lively Show

● Hello Monday with Jessi Hempel

● The Art of Charm

● Sincerely, Me

● The School of Greatness

● Oprah’s Super Soul Conversations

● Start Today Morning Show

Try Out These Healthy Recipes!

Zucchini Tomato Italian Sausage Soup

To make the zucchini tomato Italian sausage soup: In a large pot or large Dutch oven, heat the olive oil over medium-high heat. Add Italian sausage meat and cook, breaking up the meat with a wooden spoon, until browned – approx. 5 minutes.
Once the Italian sausage meat has browned, add onion, celery, and bell pepper and sauté for four minutes.Move the meat and vegetables to the sides and lower the heat to medium (If your pot isn’t large enough, remove the meat and veggies to a salad bowl, you’ll add them back afterward). Add garlic, pepper flakes, and tomato paste to the center of the Dutch oven and cook for two minutes, stirring occasionally.Add tomatoes, zucchini, salt, pepper, chicken broth, Parmesan rind, and Parmesan cheese along with fresh basil and fresh thyme and stir well to combine.Bring the soup to a simmer and cook covered until the vegetables are tender – about 10 to 15 minutes.Remove the soup from heat and take out the Parmesan rinds. Serve the zucchini tomato Italian sausage soup immediately with more fresh basil and Parmesan cheese on top. Enjoy!
Originally from: https://www.eatwell101.com/zucchini-tomato-italian-sausage-soup-recipe

* 1 Tbsp. extra virgin olive oil* 1 lb Italian sweet sausage * 1 cup diced celery* 2 cups chopped onion* 2 cups red bell pepper, diced* 2 garlic cloves, minced* a pinch red pepper flakes* 1/4 cup tomato paste* 2 lb zucchini cut into bite-sized pieces* 5 fresh plum tomatoes, diced* 1 tps kosher salt* black pepper* 2 quarts low-sodium chicken broth* 1 cup coarsely grated parmesan cheese* fresh basil* 1 fresh thyme sprig

Greek Chicken Lemon Soup for the Soul and Sniffles

for 8 servings
* 1 sweet onion* A bolus of garlic * ½ rotisserie chicken (you can cook your own chicken but this is a tasty easy alternative for busy vet students)* 1 cup Israeli pearl couscous * 10 cups chicken broth* 1 lemon * Feta cheese * Chives* Red pepper flakes* Salt and pepper * Swig of olive oil
Slice onion into thin strips then sauté in olive oil with the minced garlic for 3-4 min to soften.* Olive oil should be hot when you add in the goodsAdd chicken broth to a pot and bring to a boil.Add in lemon zest from one lemon, crushed red pepper, salt, and pepper.At a boil add couscous, onions, and chicken.Simmer for 5 min.Add in crumbled feta cheese and chopped chive.

Originally from: https://www.aspicyperspective.com/greek-lemon-chicken-soup/

30 Minute Creamy Thai Turmeric Chicken and Noodle

for 6 servings
* 1 1/2 pounds boneless skinless chicken thighs or breasts, cubed* 1 tablespoon ground turmeric* 2 teaspoons ground ginger* black pepper* 2 tablespoons low sodium soy sauce or tamari* 1 teaspoon honey* 3 tablespoons sesame oil or extra virgin olive oil* 4 baby bok choy or 1 bunch kale, chopped* 2 medium shallots, chopped* 3 cloves garlic, minced or grated* 1" fresh ginger, peeled and grated* 1/4 cup fresh cilantro and or Thai basil, chopped* 1/4 cup Thai red curry paste, using more or less to taste* 2-3 cups canned full-fat coconut milk* 2 tablespoons fish sauce (or low sodium soy sauce)* 8 ounces rice noodles, thick or thin* sliced limes, mixed herbs, and thinly sliced shallots, for serving
Toss the chicken with turmeric, ground ginger, pinch of pepper, soy sauce, honey, and 1 tablespoon oil. Let sit 5 minutes.
Heat 2 tablespoons oil in a large Dutch oven over medium-high heat. Add the chicken and sear until browned, about 3 minutes, stirring 2-3 times. Toss in the bok choy and cook 2 minutes more, until just charred on the edges. Transfer everything to a plate.
To the same Dutch oven, add 2 tablespoons oil, the shallots, garlic, fresh ginger, and cilantro/basil, cook 3 minutes, then stir in the curry paste. Cook until fragrant, about 2 minutes. Stir in about 2 cups coconut milk and fish sauce. Slide the chicken and bok choy back into the sauce. If you want more sauce, add the additional coconut milk...I always use 3 cups. Simmer over medium heat until the sauce thickens slightly, 5 minutes.
Meanwhile, cook noodles according to package directions. Once done divide the noodles between bowls
Originally from: https://www.halfbakedharvest.com/thai-turmeric-chicken-and-noodles/#bo-recipe

* 6oz carrots* 1 can chickpeas* 1 red onion* 1 lemon* 1 TBSP Harissa powder* 2 TBSP guacamole* 2 TBSP sour cream* 1/2 cup couscous* 1 tsp vegetable stock concentrate* small bunch fresh cilantro, chopped

Harissa Chickpea Bowl

for 2 servings, may double for 4

Preheat oven to 425 degrees. Wash and dry all produce: Trim, peel, and cut carrots on a diagonal into ¾-inch-thick pieces. Drain and rinse chickpeas. Halve and peel onion – cut half of onion into ½-inch-thick wedges, finely chop other half of onion until you have ¼ cup. Zest and quarter lemon. Chop half the cilantro, and pick remaining cilantro leaves from stems.Toss carrots on one side of baking sheet and drizzle with olive oil, ½ tsp of harissa powder, salt, and pepper. Roast carrots for 5 minutes. In a medium bowl, toss chickpeas and onion wedges with drizzle of oil, 1 tsp of harissa powder, salt, and pepper. Add mixture to empty side of baking sheet after carrots have roasted for five minutes. Return to oven and roast 15-20 minutes until carrots and onions are tender and chickpeas are slightly crispy.In a small bowl, combine guacamole, sour cream, 1 TBSP water, and squeeze of lemon juice to taste; season with salt and pepper. Melt 1 TBSP of butter in small pot over medium-high heat. Add finely chopped onion and season with salt and pepper. Cook 3-4 minutes, stirring until softened.Then stir in couscous, ¾ cup water, stock concentrate, and salt to pot. Bring to boil, immediately cover, and remove from heat. Keep covered until ready to serve.Once everything is done roasting in oven, fluff couscous with fork and stir in lemon zest and chopped cilantro. Season with salt and pepper. Divide between bowls and top with roasted carrots and chickpea/onion mixture, avocado dressing, and cilantro leaves. Drizzle with olive oil and serve with remaining lemon wedges on the side.Originally from:https://www.everyplate.com/recipes/harissa-roasted-chickpea-bowls-5e8642a040c3f70f277e0d12

Blue Crush Smoothie bowl

4 frozen banana
2 cup frozen blueberry
1/4 nut milk
1/2 vanilla bean

Blend together and top with whatever gives you joy.

For these recipes and more visit: https://www.earthyandy.com/recipes

Salted Carmel Chocolate Vegan Ice Cream

1 cup cashews
1 14-ounce cans coconut cream OR full fat coconut milk
2/3 cup unsweetened cocoa or cacao powder powder
1/4 cup coconut sugar or 8 Medjool Dates
1 bean or 1 tsp pure vanilla extract
Pinch of salt
1 vegan chocolate bar (salted Caramel yes please )

Blend all together and freeze in a ziplock bag laying flat or into ice cube treys. Night before . Once frozen break into chunks and blend . At the end mix in broken up salted Carmel chocolate chunks. And put back in freeze for an hour + ! Scoop up your heaven ! If you let freeze too long just let sit out on counter to soften a bit before scooping!

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