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:
  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:
  • Gift card for 1 week of Sun Basket Meal Kit Delivery Service:
  • 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 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



Summertime Smoothie


I would have to say summer is by far the best season to make smoothies. Not only are they refreshing and satisfying, but we have the opportunity to use as many fresh, local ingredients as possible. This recipe was inspired by Alissa Segersten and Tom Malterre’s Blueberry Cucumber Smoothie from their cookbook, Nourishing Meals. This antioxidant-rich smoothie provides a balanced breakfast, lunch, dinner or post-workout snack. Next time you’re at the market or the grocery store, pick up a few local, in-season ingredients to blend together to make this recipe or create a flavor combination of your own!

Summertime Smoothie

Makes 16-20 oz


1 cup water

1/3 cup sliced cucumbers

2/3 cup fresh blueberries

1-2 tablespoons organic creamy peanut butter

1 small banana

Handful of fresh kale

4 ice cubes


Place all ingredients except for the ice in the blender in the order listed and cover with lid. After a few pulses, add one ice cube at a time, blending after each addition. Taste, in- between blends to find the right flavor and texture you’re looking for. Enjoy!IMG_2476

Peach Blueberry Crisp


Summer = Fruit Crisp Season.

At least in my mind. I know there are crumbles, cobblers and buckles, but since I was born and raised in the Mid-West, I’m partial to crisps, where oats aren’t optional and neither is vanilla ice cream.


These blueberries and peaches were purchased from a couple farmers at the North Carolina State Farmers Market. I am ever so grateful to have this market in my “backyard” and am able to support NC agriculture.


 Peach Blueberry Crisp

Slightly adapted from Sandy


3 large, slightly firm fresh peaches, skin and pits removed, sliced

1.5 cups fresh blueberries

1/2 teaspoon almond extract

1/4 cup whole wheat flour

1/2 cup rolled oats

1/4 cup brown sugar

1 teaspoon cinnamon

1/2 teaspoon salt

1 tablespoon melted ghee

1 tablespoon local honey


Preheat oven to 375ºF. Grease 8×8 or favorite crisp dish with ghee or butter. Mix fruit in large bowl, add almond extract and gently mix. Use another bowl to mix together flour, oats, brown sugar, cinnamon, salt, melted ghee, and honey. Use your hands to mix and make sure the ingredients are combined. Pour fruit combination into dish and cover evenly with the crisp topping. Bake 25 minutes or until fruit is oozing and the crisp is golden.  Serve warm with your favorite vanilla ice cream!