Take it down on the Tech


Technology is everywhere. Our generation is so heavily reliant on it that we can’t even imagine a world without it. There is obviously no turning back from all the progress we have overcome. Despite all the benefits and conveniences that technology provides us, it also has the tendency to contribute to some drawbacks to our health that many people tend to disregard. Here are the reasons as to why you should take time to take a break from technology and learn to appreciate the simpler things in life!

Phones can cause…


Studies show that here has been a correlation between smartphones and stress. So during times of stress, try to resort to another way to cope with it as opposed to checking your messages and alerts. Sometimes the content that you see only induces the stress instead of doing the opposite. 


Although cell phones are known to emit radiation and there hasn’t necessarily been any further research to prove that it is harmful, doesn’t the thought of children being exposed to these rays at such a young age feel unsettling? With further research who knows what else we could uncover in regards to radiation and our daily interaction with it. 


We use our phones ALL the time. Your phone comes into contact with many things on the daily that it harbors oil and bacteria overtime. This constant contact has the capability to cause acne, so make sure to give your phone some sanitation every here and there.

Don’t forget about computers…

Wrist pain

One of cause of wrist pain known as carpal tunnel can come from excessive typing. When typing up a big paper make sure to prioritize some breaks and ease up on that keyboard.

Neck and back pain

Unfortunately computer use doesn’t stop at the wrists. An overload of computer use can contribute to back and neck pain. An easy solution? Place the computer on a case that comes holds it up or a standing desks perfect for any office – both at work or at home!

Don’t be afraid of technology. Just be aware of your limits and don’t let it stop you from living your life to the fullest!

Holiday Health Hacks


Who says Thanksgiving food and festivities have to be exclusive to just that day? I’d like to think that many of the staple meals overlap or are very similar to what you will be expecting to eat for Christmas.

The holiday season is a time that brings the family together – along with those dreaded extra pounds. This season is meant to revolve around the bonding family, but we all know how brutal they can be even though they love you. Make a comeback in the greatest shape of your life this holiday season. Here are a couple ways to cutback, while still indulging on your all your holiday feast this year!

Load up on the veggies first

We tend to eat with our eyes. Start off your meal with piling on the veggies to take up majority of the space on your plate, then proceed by filling up the rest with the more healthy entrees. It will trick your stomach into feeling satisfied with the more healthy food and eating less of the unhealthier options.

Opt for sweet potatoes

Most holiday meals always consist of some form of carbs that always seems to tempt us at the dinner table. Don’t be fooled though, not all carbs are bad. Sweet potatoes are a much better alternative than your tradition potatoes because they have fewer carbs and calories. And are packed with more vitamin A and vitamin C. It also doesn’t require much seasoning because there it naturally packed with so much flavor!

Ditch the bird

Resort to buying the breast instead of the whole bird. It is easier to cut, prepare, and contains less calories than some of the other parts that has dark meat.

Cut the crust

Typically majority of the calories are where you will find majority of the calories, such as the carbohydrates. Cutting out the crust as a whole or resorting to a thinner crust makes a world of the difference calorie wise! You will already be indulging in everything else, if there is a way you can cut corners on the last part of your meal why not!

Come hungry, not starving

Eat a more satisfying snack that you know will fill you up with healthier options before being tempted when reaching the event. It will help you managed your hunger once all the tempting aromas hit you all at one!


Know one is expected to be at their most health conscious. If you just so happen to consider your holiday get togethers as your cheat day, just make some comprises such as hitting the gym twice as hard to compensate for all the damage. But most importantly, take your time to just relax and acknowledge what you are thankful for this season – that’s what the holidays are all about!


No Shave November!



It’s finally that time of year when it starts to get chilly and and all the beards come out – for a great cause of course! November is the season where it is encouraged for men to embrace their hairs and ditch the razors in order to donate the money that could be going toward grooming tools to support cancer research. Aesthetics and charitable efforts aside, here are the health reasons that should motivate you to join the movement in rocking some scruff this November!

Your own personal toxin filter

There are many toxins that float around in the air that can pose as harmful to the lungs. Fortunately, your scruff can catch some of these pesky irritants such as pollen and dust, making it ideal for anyone who deals with asthma or allergies!

Sun protection

Studies show that a beard can help protect your skin from up to 95% of harmful UV rays. People disregard that the sun still can take a toll on our skin – even during the colder months. So remember to slather up on the sunscreen all year round!

Blemish protection

The act of shaving itself, having skin to skin contact with a blade that harbors bacteria, is only setting you up for breakouts. Having the skin openly exposed like that makes the pores more susceptible to absorbing oil and bacteria. Letting your beard grow free not only gives your skin a break from the abrasive process, but can instantly camouflage acne if it were to ever occur within that area of the face.

Habors moisture

With the weather being as drying and unforgiving as it is, the hairs of a beach can trap the skin’s natural oils that helps keep the skin nice and moisturized. Think of it as your very own natural you didn’t need to purchase that goes with you everywhere!

Whether it be through a donation, or embracing the ability to have hair that cancer patients lack, working a bearded face this season may just be the look! Beyond the positive health factors that go into letting your facial hair go wild and free, the cause is all the more reason to participate in this movement!



Stay warm and fuzzy,

Diana Banzon


Beware of the Pumpkin Spice Latte!


The fall time is upon us. That can only mean one thing…tis the season for all things Pumpkin Spice Lattes! Now don’t go rushing to Starbucks and start gorging yourself in this limited time offer before you know what you are actually ingesting. Pumpkin is healthy, along with the spices of nutmeg and cinnamon that contribute to the drink’s signature flavor. What could possibly be so bad?

The excessive amount of sugar is to blame. To put into perspective: A 16-ounce size of Starbucks’ version with 2 percent milk and whipped cream has 380 calories and contains 50 grams of sugar. The American Heart Association recommends for women to consume no more than 25 grams of sugar each day. That cup surpasses double the amount by drinking just one cup.

The amount of calories in a Pumpkin Spice Latte is enough to be considered a dessert, but is never seen as one since it is being ingested instead of being consumed. Studies show that ingesting all those calories does not equivate to the same satisfaction as seen with eating physical, solid foods. We don’t register the calories we ingest that leads to hunger causing unwanted weight gain.

Don’t let the name deceive you! There is more to this beverage beyond its alluring name. Obviously, there is no harm in ringing in the season with a warm cup here and there. Remember that moderation is key to living a life full of health and balance.

Fortunately, there are always there alternatives in making a healthier version of this beloved drink: https://amyshealthybaking.com/blog/2015/10/04/clean-skinny-pumpkin-spice-latte/

Stay cozy,

Diana Banzon

The Risks of the Sleepy Slumps


Traveling and midterms week has really been taking a toll on my sleep. Lately I have just been going through a slump where I have been pulling all nighters and disregarding sleep because procrastination got the best of me. Time management is essential for having time to balance both health and being efficient in getting tasks done all day. I like to use this platform to educate myself and keep my health and wellness in check during times that I know I haven’t been staying the most on track at that specific moment on my personal journey. Let this be a motivator to myself and to you all as to why sleep is so essential to living a healthy lifestyle! 

Effects to the Cardiovascular System

Sleep plays a crucial role in healing and repairing the blood vessels and the heart. Without it, it has the capability of affecting your blood sugar, blood pressure, and inflammation levels in a  negative way.

Effects to the Central Nervous System

Chronic insomnia can disrupt how your body receives information. Reacting to said information can come delayed causing a hindrance in productivity. Sleep allows for pathways to form between nerve cells in your brain that assist in absorbing new information.

Weight Gain

Sleep deprivation can encourage overall weight gain and obesity. Leptin and ghrelin, which are two hormones that control feelings of hunger and fullness, decrease due to lack of sleep. Exhaustion leads to lack of motivation when it comes to exercise.
Your body also tends to release higher levels of insulin after eating promoting fat storage and increasing your risk for type 2 diabetes.

Life gets in the way sometimes. Being able to stay motivated during rough times is what is expected throughout any journey – it is not always going to be easy. Now although I have been bad about getting sleep, I finally had the chance to personally rest up and relax during this past fall break. Words can’t describe how excited I am to just burrow myself under the covers – with no distractions!

Rest up,

Diana Banzon


Wellbeing Biography: Amanda Zeng

Everyone’s health and wellness journeys is different.

Meet Amanda! I wanted to dive deep into someone in my life who has inspired me to keep those priorities at the top – even when the college culture of procrastination, partying, and being a poor college student on a budget doesn’t really allow for it. Although being only a student, the passion for what she is studying really shows in everything she does. Young minds pave the path for what our future holds and Amanda’s place in the health science department is looking quite bright. Let me take you into Amanda’s personal health and wellness journey and how she navigates her way through it!

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Introduce yourself.

My name is Amanda, but you can call me Mandy. I’m a junior at Marquette University studying Exercise Physiology. I am from Chicago, Illinois.

Tell me about your health and wellness journey?

I started getting into health and wellness during my senior year of high school. I played volleyball and soccer since the fourth grade, but I didn’t start gaining interest in it for college until then. My interests in health and wellness emphasizes nutrition, weight training, and getting a good amount of sleep every night.

How has your major affect your health and wellness journey?

My major has helped me with health and wellness by teaching me the scientific and physiology aspects behind working out, eating, metabolism, etc. It also gives me opportunities such as internships to learn more about health and wellness in other communities outside of my own. It also helps me to be more knowledgeable in educating other peers that involve this topic.

Do you consider your cultural background having an effect on your overall health habits?

I am Chinese and Korean. I would say that my culture and background does have an effect on my health and wellness. I grew up eating a lot of whole foods such as rice, vegetables and meat and my parents emphasized playing sports when I was younger because they played it when they were younger back in their home countries. 

Is there anything you would like to improve on you health and wellness journey?

Some things I would try to improve in my health and wellness would be trying to maintain consistency in eating healthy and weight training. In college, it’s hard to take time out of the busy school day to cook a wholesome meal or even make it to the gym. Improving mental health is also a component of wellness I would like to improve on, such as ways to relieve stress before an exam.


Avoid the Fall Funk


The leaves are changing. The weather is cooler. Halloween decorations are EVERYWHERE. That can only mean one thing – it’s the start of Fall! With the change of the season, it is to be expected that it could potentially take a toll on your body – and not in the best way. Here are some tips to combat the Fall funk so that you can enjoy the transition of a new season to your fullest potential!

Stay Hydrated

It is easy to skip out on water in the cooler months because you may not feel as parched in comparison to when you are exposed to that scorching summer heat. Despite this, by no means does your recommended amount of water intake change in accordance to the season. Eight glasses a day is all you need to avoid dehydration and gain all the benefits water has to offer!

Fall Superfoods

With summer recently coming into an end, don’t be deceived by the variety of superfoods the season of Fall can offer. Not only will you be treating your body, but you will be doing it on a budget, while having the option to support local farmers if you want to take it a step further. Getting superfoods at its ripest has never tasted so good. Here are some foods to look forward to in your local markets! 

  • Apples
  • Brussel Sprouts
  • Pears
  • Cauliflower
  • Squash
  • Pumpkin
  • Sweet Potatoes
  • Turnips
  • Pomegranates
  • Dates

Boost Your Immune System

With the school year in full swing, you are prone to being exposed to so many people packed into one vicinity that getting sick is unfortunately inevitable. Limiting your sugar intake, eating simply and nutritiously, getting regular chiropractic adjustments, or even taking daily supplements might just be the boost that your immune system needs to combat sickness!

Keep on Moving

Once the weather flips a switch on us, all you want to do if bundle yourself up in a blanket and call it a day when you really should keep yourself moving! People go to the gym indoors all year round so why should that routine end once it starts to get a little chilly? Something as little as investing in a standing desk or workstation might be all you need to get yourself up and going throughout a workday!

Enough with all the excuses. Let’s all enjoy the cooler weather while keeping our health and wellness as a prime focus!


Happy Fall,

Diana Banzon


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