Balanced Bartender | Amie Ward

Balanced Bartender

Stay healthy, Bar Meisters

Living a balanced life is very important for us as bartenders. In order to have a long, successful and healthy career behind the stick you need to take care of yourself mentally as well as physically. We are dedicated to you the bartender and want you to be your best!

Amie Ward

Amie Ward



As little as 21 minutes of moderate-intensity physical activity each day can make a tremendous improvement to a woman's health and wellness. There are numerous benefits to exercise, but some of the most important ones are reducing stress, high blood pressure, and the risk for diabetes and some cancers, while also enhancing bone density, muscular strength, self-image, and mental health. Those 21 minutes can be broken up into smaller segments throughout the day if you are just beginning to get moving, so do not fear! A great way to dip your toe into exercise is by setting the alarm to go off every 2 hours. At this time, you can do 5 minutes of an activity you are interested in—walking around the block, climbing stairs in the house, jumping rope, or anything else that excites you!

Nutrition looks different for everybody, especially since our relationship with food is intensely personal and deeply rooted. There is no reason to completely overhaul your diet in one quick swoop, as it is possible to make small adjustments to your daily food intake that positively contribute to overall health. Reducing sodium, you consume while adding in more fruits and vegetables is a great way to kick things off! Foods with fats are perfectly okay in moderation, especially if they have monounsaturated and polyunsaturated fats (aka the "good fats"). Limiting trans and saturated fats will also help bolster your overall health. Introducing more whole grains and low-fat dairy foods into your diet, while keeping a close eye on added sugars are also simple dietary modifications that will have positive lasting impacts and reduce your risk of coronary artery disease.

This National Women's Health & Fitness Day, commit to taking charge of your wellness journey!

Recipe Recommendation
White Bean Avocado Dip
 White Bean Avocado Dip

Check out this recipe as a healthy option for your next at-home gathering or tailgating party!

1-14oz can Organic low sodium white beans
2 Medium ripe avocados, pitted
2 Garlic cloves
½ Small white onion
1 Tbsp nutritional yeast
1 tsp kosher salt (can do a touch more to taste)
1 tsp cumin
3oz Fresh lime juice


Place all ingredients in a food processor and blend until smooth. Scoop into a bowl and top with diced tomatoes and a sprinkle of paprika. Serve with your favorite raw veggies or healthy cracker alternatives produced by companies like Mary's Gone Crackers, Hippie Snacks, and Simple Mills.

Nutrition Information:
Serves: 12 | Serving Size: 2 Tbsp
Per Serving: Calories: 92; Total Fat: 4g; Saturated Fat: 1g; Monounsaturated Fat: 3g; Polyunsaturated Fat: 1g; Cholesterol: 0mg; Sodium: 97mg; Carbohydrate: 10g; Dietary Fiber: 4g; Sugar: 1g; Protein: 3g

Amie Ward

Please meet Amie Ward, a decorated bartender, industry veteran, and known as The Healthtender—an ACE Certified Health Coach with a B.S. and M.A. in Kinesiology from the University of Maryland College Park. She has been outspoken on health and wellness in the service industry, traveling across the United States to educate bartenders on how to care for themselves physically, mentally, emotionally, socially, and spiritually. Amie recently moved to Chicago and loves to connect with the hospitality community in healthy ways to promote longevity in the industry. In her spare time, you can find Amie bartending, pulling trucks and competing in Strongwoman competitions, and climbing obstacles at Spartan Races.

September 2020
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