Fall Recipe: Lemon Crab Linguine

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So crab might not be what you had in mind when it comes to delicious fall foods, but if you haven’t tried to mix it in some of your everyday dishes, you might be missing out. Crab brings so many interesting tastes and options to the table. It’s super healthy, offers a bunch of protein with little to no fat. The sweet taste also compliments spicy dishes, flavorful dishes and light dishes. Here is a favorite crab recipe of mine, to get you started on the crab kick this fall. Before you know it, this seafood could become an everyday dish, too.

Ingredients

  • 13 ounces of spinach linguini
  • 13 ounces of  white crab meat
  • 1 long red chili, finely sliced
  • 1 clove of garlic, crushed
  • Grated zest (lemon peel) of 1 lemon
  • 2 tablespoons of extra virgin olive oil
  • 2 tablespoons of torn basil leaves
  • Juice of half of a lemon

Make it!

  1. Boil a large saucepan of salted water. Add the pasta to the pan, stir well and boil on high for around 8-10 minutes, or until al dente.
  2. Meanwhile, mix together the crabmeat, chili, crushed garlic and lemon zest in a bowl. Stir the extra virgin olive oil into the mixture, and season to taste with sea salt and freshly ground black pepper. Mix well with a fork to make the crab meet flaky.
  3. Drain the cooked pasta and put it back into the saucepan. Add the crab mixture, basil leaves and lemon juice, and stir well!
  4. Drizzle with a little more extra olive oil, if desired in order to keep moisture. Taste and add extra lemon juice if you want a more lemony taste. Dig in!

Wellbeing Biography: Ben Eccles

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Well-being: the state of being happy, healthy, or successful.

Since becoming aware of how important my wellbeing is, I have always found it interesting that we as humans constantly barter our wellness for some other medium of satisfaction. For example, I know that I love Chinese food. Not the traditional dish you would be served in China, but the greasy “Americanized” Chinese food. I love the smell, I love the taste, but the feeling I have the morning after a night of Chinese food is something I wouldn’t wish on my worst enemy. After an experience like that, you would think I would never return to the sweet and sour chicken I love so much, but you can bet that a few weeks later, I will be on the phone ordering that same dish. Why? Why would I subject my wellbeing to that torture?

While I admit that not everyone feels the same way about fried rice and egg rolls, we all have our own “Chinese food.” Most of us probably have multiple things that we do even though we know there is really no long-term positive affect to them (and possibly a negative long term affect!). It doesn’t take a nutritionist to tell you that your double fudge brownie adds little to no nutritional value to your diet, or that your daily Diet Coke isn’t really very good for you. We all make choices that are poor for our health, and my theory behind why we do these things is that we don’t value our wellbeing nearly as much as we should.

This became clearer than it has ever been for me during my freshman year of college. I, along with most college-aged people, didn’t value my wellbeing very much at all. I didn’t eat particularly well, my workout schedule started strong but fairly quickly I had eradicated the gym completely from my weekly routine, and I probably averaged around 5 hours of sleep per night. The affects of these choices didn’t hit me immediately. They were gradual, and once in action, they were very hard to counteract. My grades began to suffer, I started napping in class, and the Freshman 15 became a very real thing for me.

This was one of the most confusing times in my life. I was having all of these great experiences as a young college student living on his own for the first time. But at the same time, my mental, physical and emotional state was pretty severely damaged by the poor decisions I was making. I remember very clearly the night all of this truly dawned on me. I was in the McCormick basement studying for a chemistry exam and it was almost 4 o’clock in the morning. This wasn’t an every day thing, but it happened often enough that I just accepted the fact that a good night’s sleep wasn’t an option on a night before a test. Once I finished studying, I packed up my things, and dragged myself to my room to catch 3 hours of sleep before my 9 a.m. chemistry class. As you might have guessed, I bombed the test. It was almost like I hadn’t studied at all. My thoughts were so scrambled by my lack of sleep that I could hardly read the questions on the pages. After this experience, I was always more aware of how my current decisions were going to affect my future self.

The point of this story is not to make anyone (including myself) feel bad about the decisions made. I think it is important to indulge in ones personal pleasures every once in a while because I think that is how we get the most joy out of our lives. But hopefully after reading this article, you can more consistently say no to things that may cause some immediate satisfaction or relief but are detrimental in the long run. Awareness is truly only a small part of the battle, but acting in favor of your wellbeing will ultimately lead you to a better, happier life.

Back to school, back to snacks

20150408144705-90-minute-morning-routine-workday-more-productive-healthy-breakfast-cereal-fruit-smoothieWe’re about two weeks into the school year, and if you’re anything like me, you have reverted to grazing all day instead of taking on the task of making a whole meal. Eating food that is good for your body is tough when you snack all day. It is very easy to reach for the Oreos instead of cutting up a sweet red pepper when you get hungry midday. I have gathered for you, instead, a few recipes that I lean on when I need something quick and easy to eat.

Veggie Quiches – So if you’re trying to get a good kick of veggies, these little quiche cups are a good way to do it. The eggs provide protein and you can add whatever veggies that you want in order to get the fill you are looking for. A little bit of cheese on top make these for a delectable and easy healthy go-to.

Hearty Cookies – I love cookies and sweets so a healthy cookie like these are perfect to get my sweet tooth satisfied. Plus, since these have more whole grain ingredients will help you stay fuller longer throughout the day!

Apple Chips – Eating apples can become a hassle and a little bit boring if you do it everyday. In order to keep the doctor away, this spin on apples is a interesting way to get some of the awesome health benefits that apples offer without the same old plain apple.

Banana Wraps – Again, bananas are great but can get a bit boring. By adding some peanut butter and a tortilla, this snack is easy and less messy, plus you get to enjoy peanut butter. So instead of reaching for the twinkies, whip up one of these easy finger foods to snack on.

What’s “wellness” and how can I get it?

PrintHello to my fellow Golden Eagles! My name is Ben Eccles and I am one of the brand new Wellness Program interns for this school year. I am so excited to get involved with everything our wellness program has to offer, but first let me tell you all a bit about myself.

I have just started my junior year in the college of health sciences studying exercise physiology. I work as a desk receptionist in Carpenter Tower and as a campus tour guide. My hobbies include playing volleyball, soccer and basketball with my friends and trying to teach myself how to cook because I can’t rely on the meal plan anymore.

As interesting as I might seem, that is not the main focus of today’s post. I wanted to share some insight on how I view wellness. Many people (including myself at times) think that they are too busy to eat well, live well and feel well, but I believe a great way to fight this misconception is with knowledge. Allowing yourself to learn is the first step you can take to become the best version of you.

So what does wellness mean? Most people believe wellness is going for a run every day or eating green vegetables with every meal. While those things can nurture a healthy life style, not everyone has the ability or the option to do them. Being asked to define wellness as I am studying to be a wellness professional is something that can’t be done in simple terms.

Wellness, the way I have learned it, has 8 dimensions. Meaning there are 8 different facets of life for us as individuals to be well in. These dimensions are emotional, financial, social, spiritual, occupational, physical, intellectual, and environmental. I’m sure that at least half of these are fairly simple to understand in terms of wellness, but what on earth does occupational or intellectual wellness mean? I have provided a list that I found from samhsa.gov of brief definitions for all of these dimensions to give you an idea of what each of them mean.

Emotional Wellness – the ability to effectively cope with life and create meaningful relationships

Financial Wellness – satisfaction with current and future financial situation

Social Wellness – developing a sense of connection, belonging, and a well-developed support system

Spiritual Wellness – expanding our sense of purpose and meaning in life

Occupational Wellness – personal satisfaction and enrichment derived from one’s work

Physical Wellness – recognizing the need for physical activity, diet, sleep and nutrition

Intellectual Wellness – recognizing creative abilities and finding ways to expand knowledge and skills

Environmental Wellness – Good health by occupying pleasant, stimulation environments that support well-being 

That is all I have for today! I will be back soon to expand on these ideas and cover new topics in health and wellness.

 

Ben

New year, new us

IMG_3267Welcome back, MU community! It’s the second day of the school year and Employee Wellness has lots planned for this semester. We are really excited to share it all with you! First off, yes, it is still me, Sarah, but we have a new face on the team. Her name is Alicia Diedrich, and she is excited to start spreading some wellness news, too. You’ll be hearing from her more next week.

Last January, I started a little bit of a redesign of the structure and content on our webpage. You may have noticed. Get ready for some more future updates and cool upgrades to where you are finding wellness information through us. We hope to have more helpful facts ready for you more often very soon.

I’m also pretty stoked to let you know that we will be working more with the Office of Marketing and Communication. Hopefully this will allow us to become a full service wellness desk, able to answer all your questions and bring you details about tons of cool and health-centric events on campus and throughout Milwaukee.

Speaking of cool events on campus, we already have plenty of fun classes planned to help you get in your daily fitness. From yoga to crossfit, we don’t want you to forget to have fun every once in a while during the work day. Getting fit at the same time is a plus. Be sure to register here to check out our calendar and take another step toward a healthier lifestyle.

So get excited and get moving, MU! Let’s make this a great and healthy semester.

Committing to a long and well life

IMG_3164As the summer is wrapping up, I knew that I needed to get some last minute things finished before I have to go back to the world of school. One of those things was visiting my grandparents. So this weekend I road tripped out to the great state of Iowa to hang out on the farm with my grandpa and grandma.

My grandparents live in lovely, little Homestead, Iowa in the Amana Colonies. Its functions in the heart of the Midwest’s corn belt and contributes to Iowa’s beef-producing epicenter. Grandpa has lived on this farm all of his life; I’m not kidding, he was born on this land 79 years ago. He grew up doing the hard labor that farming requires and continues until this day to feed all of his cattle and plow his fields himself. Grandpa is the kind of guy who just enjoys his work. Every year when I see him, though, he jokes about how after this upcoming winter, he’s going to quit farming. “Ok, yeah right, Grandpa,” we always say. This time prompted him to bring up his last visit to his general practitioner.

Grandpa got his bones tested, his blood tested and all of that other stuff to make sure that his body was still working well. At the end of the visit, his doctor asked him if he was really 79 years old. He couldn’t believe that he was as old as his birth certificate suggested; his body only suggested my Grandpa could be 60 years old. The doctor attributed my grandfather’s youthful condition to the daily physical activity that he does.

Most doctors recommend that you should be getting at least one hour of physical activity a day, whether it be going for a walk, playing a sport or doing some yoga. Staying active can keep your body young and working properly, and my grandpa can testify to that. I’m not suggesting that we all become farmers, although we could use the boost in agriculture. I’m recommending that we get up and make wellness a priority instead of shoving it to the side as if it were a luxury.

Being active is as important as sleeping. Without it, none of us are going to last very long. As humans, we have the strength and build to move. If we were meant to sit around and do nothing, we’d be sloths or vegetables.

Now, I’m not a carrot or squash, and I am hoping that you are not either. And my grandpa’s story only reiterates what so many other sources say: GET MOVING. SO before it is too late, start making physical activity a priority and necessity. Because really, it is a necessity. I hope that some day I can tell my grandkids that although I am eighty, I can still do all the fun things someone in their 60’s is doing. I don’t want my body to fall apart on me. The main point of wellness is not only to be well now, but to be well always, for the rest of our lives. So get up and get moving, just like my grandpa has done his whole life. It’s so worth your while that it will add years to your life.

 

Purging of the poisonous people

Screen Shot 2016-08-15 at 2.43.16 PMLife is filled with handfuls of wonderful people. But it also cannot be ignored that there are plenty of Debby-Downers in day-to-day life. Sometimes people are just chronically negative, having a bad day or taking out a personal problem on you. Needless to say, this can ruin a work day, or any day really. We all probably have in mind that one person who constantly picks on our work or can barely spare a compliment when you do happen to do a good job. Usually, I try to ignore the negativity, but it can build up into a pessimistic mountain at times. So recently I’ve taken on the task of separating myself from the people who have just proven to be toxic in my life.

No, I’m not saying rid yourself from every single person who has hurt your feelings ever. You would be one lonely loner, that’s for sure. In life, we all have to remember that we are just human. We cannot be perfect and we cannot expect others to be perfect either. But we also cannot ignore self-care by letting Negative-Nancys take advantage of us. And we can’t let Meany-Mike strip us of our self-esteem on a regular basis. What I mean to say is that if there are people in your life that you are constantly putting yourself out for, relying on or covering for and they just keep using you like that, move on.

Ah, those scary words. Move on. Certainly not an easy thing to do and certainly not one of my favorite things to do either. I always find myself worrying about things like, “Oh, what if they change and see how much I do for them?” or “Maybe they just need a positive influence in their lives like me.” Forget it, man. Letting someone who does not have his or her own self-esteem worked out steel-roll you for all of your I-love-myself points is not fair to you! I fell into this trap of trying to be the bigger person by staying close friends with some people who were quite rude to me on a regular basis and would constantly use me for whatever I had to offer at the time. Not a fun gig. Not a real friendship.

And I know, you might be thinking that God says we should love our enemies. This is true. But He never said let them take advantage of you and toss you around for whatever they want or need. We can go out of our way, as Christians (and frankly as decent human beings) and help our neighbors, whether we like them or not. We should also, though, stand up for ourselves and the precious person that we were created as.

So if there are bullies getting you down, just step away. It is way more possible than you think. I’ve done it, my mother has done it with her friends and my dad has done it with his job. They seem much happier to me. And I can assure you that I’ve never felt better or stronger myself. Like I said, there are tons of fantastic people in the world. Go out there and surround yourself with great influences, others who lift each other up and friends who will always have your back. You deserve it. No one needs the little guys picking on you, and soon enough, they too will realize it themselves.


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