June Recipe Challenge!

30 days of recipes starts today on https://www.facebook.com/BeAndEatWell

Happy June 1st!

Welcome to Day 1!

In case you missed it, I will be posting a new recipe each day for the month of June. My intention for this endeavor is to provide you with not only delicious, balanced recipes to support you on your journey of weight management or diabetes management but also to give you a “virtual cookbook tour.” There are SO many recipe websites out there, it can feel overwhelming. I will provide you with recipes and websites that you can bookmark and use as your “go-to’s” when searching for something new but simple to prepare. Just think how many resources you’ll have by the end of the month!

Here is the breakdown of the recipe content by weeks:

June 1-7: Breakfast
June 8-14: Lunch
June 15-21: Dinner
June 22-28: Snacks
June 29-30: Surprise!

As we dive into June, think about your own self-care goals towards weight management and diabetes management. Whether its balanced eating, more movement, better quality sleep, improved stress management or more energy, we can agree we need the fuel to give us the strength to continue moving forward with our goals. Let’s use Food as Medicine to promote our physical and mental health & well-being.

So let’s get to it! Skinnytaste is one of my favorite go-to recipe websites. I love how organized and colorful the site looks visually and Gina, the author, keeps her posts short, light and to the point. You’re also not having to tune out background ads or continuously scroll to find the actual recipe.

Now that we are heading into summer, you may be wanting something different that your typical bowl of hot oatmeal. Have you tried overnight oats??? So many ingredient combinations available (also depending on your individual macro-nutrient goals such as high protein/low carb), but here is one to get you started. Take advantage of the fresh produce coming in, such as strawberries, blueberries and blackberries! So much fiber and nutrition!

I encourage you to browse the site and see what catches your eye. Personally, I’m going to check out her baked oatmeal as well! Let me know what you think of overnight oats and it what ingredient combinations you use in the comments below!

Here’s to you and your own health and self-care this month! Happy cooking! 💖


Be and Eat Well’s New Year’s Wellness Challenge


Be and Eat Well’s

New Year’s Wellness Challenge

4-weeks to a healthier you!


January 7th– February 3rd, 2018


An online-based wellness challenge, instilling healthy habits each week, bringing you closer to optimal health and feeling your best in 2018!


Anyone and Everyone! Whichever city, state or country you are residing in during these 4 weeks, you are eligible to participate! All you need is an internet connection and a device to read emails. I challenge you to ask AT LEAST 3 friends, family members, colleagues, coworkers or neighbors to join in this challenge. Maintaining support and accountability through any behavior change is KEY to making healthy habits last through the year!


Review the emailed newsletter each Saturday before each week’s challenge (which starts each Sunday), save or print the activity tracker and record your progress throughout the week. By Sunday evening of the new week, email the tracker back to Heather so she can record your progress, keep you accountable and celebrate your success!

Wellness Challenge Goals: to be completed at least 5 out of 7 days each week

Week 1, Jan. 7-13th: Drink 64oz of water each day

Week 2, Jan. 14-20th: Eat at least ½ cup of non-starchy vegetables with 2 meals each day (more details to come)

Week 3, Jan. 21-27th: Get 30 minutes of physical activity each day (can be broken up into 10 or 15 minute increments)

Week 4, Jan. 28-Feb. 3rd: Write down 3 things you are grateful for each day (can be done in a notebook, journal, computer, piece of paper, etc.)

Cost:  $20.

Yup, $5 a week to have all the support and accountability you need to help you get back on track and feeling good in 2018! After reading through the details, proceed to the cart to claim your spot by January 5th.

Sign Up Now!!


A closed Facebook group entitled “Be and Eat Well’s New Year’s Wellness Challenge” has been created for a safe, non-judgmental space to share, ask questions and find support in each other over these 4 weeks! Heather will monitor and answer questions from the group and provide tips, tricks and support each day to help you reach your weekly goals!

Steps to join Facebook group:

  1. Type “Be and Eat Well’s New Year’s Wellness Challenge” into the Facebook search bar or simply click the following link: https://www.facebook.com/groups/158525494896217/
  2. Click “Join Group.”
  3. Heather will approve your request to join after confirming participation and payment.

*Note: Heather will approve only those who are participating in the wellness challenge. Please share group only with friends who have registered and paid to participate in challenge, as we want to keep this a safe, non-judgmental group and to protect everyone’s privacy.

Heather encourages all participants to join the group to receive extra support!


3 prizes will be raffled off on Sunday, February 4th. Participants who complete all 4 weeks (achieving the challenge goal 5 out of 7 days per week) will be entered into the raffle drawing for one of the prizes below:

  • Fitbit Zip: fitbit.com/zip
  • Gift card for 1 week of Sun Basket Meal Kit Delivery Service: sunbasket.com
  • Wellness box for 2018: water bottle, cookbook, resistance band, journal

Sign Up Now!!


How do I sign up? 

  1. Click “Sign up now.”
  2. Click “Add to Cart”, click “view cart”.
  3. Pay using PayPal, credit or debit card.
  4. You will receive an email confirming your registration.
  5. Find the Facebook group listed in the “Perks” section above.
  6. Stay tuned for the first email sent January 6th!


Terms & Conditions:

Your success in participating in this wellness challenge provided by Heather Frost, depends on a variety of factors. Therefore, Be and Eat Well and Heather Frost do not guarantee desired health outcomes. It is your responsibility to utilize the information provided. All sales of products and services are final.

Email Heather Frost at heather@beandeatwell.com with any questions or concerns.

It’s Fig Season!


Fresh figs are a luxury fruit for North Carolinians from August-October and The Wedge Garden is proud to have its very own fig tree! There’s nothing like the smooth texture, sweet taste and mouth-watering juiciness that a fresh fig as to offer. Not only do they taste good, but they also contain nutrients such as potassium and fiber. The leaves have even been used to make a liquid extract to aid in Diabetes management and lower Triglyceride levels. Three medium figs equal one serving and makes a wonderful addition to a luscious arugula salad. Fig trees can be found all across North Carolina and in grocery stores, so make sure to bring them home while you can! Store figs in the refrigerator for two days to keep them fresh.

FigtreecollageFresh Fig Salad

Inspired by Fig and Arugula Salad

Makes 1-2 servings


2-4 cups arugula

1/4 cup red onion, sliced

1 tablespoon roasted pine nuts

4-5 fresh figs, halved and quartered

Honey mustard dressing (1-2 servings):

  • 1 tablespoon olive oil
  • 2 teaspoons white wine vinegar
  • 1 teaspoon Dijon mustard
  • 1 teaspoon honey

Salt and pepper to taste


Gently mix arugula, onions and pine nuts in large bowl. Whisk together dressing ingredients in small bowl. Plate salad and add figs. Drizzle dressing over salad, adding salt and pepper to taste. Enjoy!

Additional salad ingredients: fresh blackberries, blue, ricotta or goat cheese, walnuts, balsamic vinaigrette, prosciutto.

Blog post and photography by Heather Frost, MS, RD, LDN



What are you able to do in your life to Be Well?


I recently read a book by Alan Deutschman entitled Change or Die. Pretty intriguing title, huh? I’m not going to give a book review, but I do encourage you to read it. The take away message Mr. Deutschman is trying to relay is that change is sustained by new hope or new thinking. He suggested a new name for his book could be Change and Thrive. This new title resonated with me and I started thinking about what I could do in my own life.

As my blog’s tagline implies, “Be & Eat Well,” overall wellness isn’t just about what we put into our body, but also about how we listen to our body and what we do to keep our body in working order, to be able to maintain a high quality of life. Over the years I’ve slowly become more aware of my body and what it’s telling me. After time spent practicing yoga, seeking out health professionals, going through an elimination diet, managing stress differently, practicing positive affirmations and loving myself, I have witnessed how the body can heal.

Being aware of how your body responds in certain situations is crucial. Times of stress, fear, happiness or excitement sends signals to our muscles to either relax or contract. Different actions such as typing on the computer, cooking, jogging, hiking, or even yoga can irritate various muscles and joints, to the extent of chronic pain and quite frankly, annoyance. My chronic TMJ (Temporomandibular Joint) issues brought me to reassess my current diet, activities, health care professionals and seek out someone who can help me get to the root of the problem and help my body heal.

After some online searching, I came across Tim Hackett and his private practice, Healing Hands Massage Therapy. After making the initial phone call and speaking with Tim for over 30 minutes, I knew this was someone who was professional, understanding, caring and eager to help me heal. Tim specializes on NeuroMuscular Reprogramming, which focuses on retraining muscles which are causing the discomfort by use of various forms of massage and Myofascial Release. After meeting him for a consultation and bodywork session, Tim pointed out a few areas where my muscles were weak and provided me with exercises and breathing techniques to do at home, as well as advice on how to adjust my posture. This “homework” is exactly what I’ve been looking for and wanting from a healthcare provider, in addition to their care. When we make an appointment to see a healthcare professional, we’re setting ourselves up as a “victim” of dis-ease looking for expert care and advice. We tend to let them take charge of our condition, rather than taking an active role ourselves. I feel the provider and the patient need to work together as a team in order for healing to happen.

My philosophy is that we can always change our lifestyle, habits, actions and attitudes to create behavior changes that will create new, healthy habits. While keeping in mind “change and thrive, I took it upon myself to tweak my diet again, in order to see if I could improve my quality of life. Positive changes happened within a few days. Avoiding gluten, dairy and eggs has allowed me to sleep soundly at night, made my anxiety dissolve and helped the muscles in my face relax and my jaw unclench. How long I will continue with this regimen is unknown. I WILL eat foods that contain gluten, dairy and eggs, again. Right now my body is telling me it needs a break and I’m not going to fight it any longer.

The body works as a whole and we need to treat it as a whole, rather than trying to combat one symptom at a time. Finding health professionals who strive to uncover the root of the problem and making an effort yourself to change your behaviors will inevitability save you time, money, and your sanity in the long run. I’m not saying that changing your diet or going to get a massage is all it takes to clear your health conditions all together, but by reassessing your daily routine, behaviors, eating and exercise patterns you will be able to listen to your body a little more. What is it telling you? Is your quality of life where you want it? Are you willing to make changes to feel better? Where is your stress coming from? What are you able to do in your life to Be Well?

“We are the means through which the world changes. When you pray for change, it is you that is going to change, not the world around you.” – Caroline Myss

Resources: Deutschman, A. (2007). Change or Die. New York, NY: HarperCollins.