Archive for the 'Lifestyle' Category

Be Cool for Back the School: Habits to Gain!

Back-to-School-graphic

With school just around the corner, it is finally time to get your life back into the routine of things! Going from the laziness that summer allowed us to have, to having a jam pack schedule can be overwhelming. The best way to achieve overall productivity is planning tasks ahead and sticking to a structure that works! Here are some habits to nail down in order to balance your health with the craziness that life can throw at us that I plan personally implement into my routine this school year!

Show Up To Class

Sounds easy, right? It’s easy to lose motivation throughout the year but know that trying to catch up to compensate for the time lost will be end up being more difficult to do in the long run because all that content taught simply adds up. You are also paying good more to get a quality education. Colleges come with different price tags, but estimates show that it costs around $140 to attend class. Would you ever willingly throw that money down the drain? I don’t think so. To make this easier on yourself and know that your money is being put to good use, JUST GO, for the sake of yourselves and the faculty that take time out of their day to teach you!

Pack Your Lunch

Having your lunch thoughtfully plan out may seem like work, but it has the potential to save you money , time, and hopefully eat better in the long run. It gives you the ability to customize everything to your liking to avoid tossing out waste. With that being said, “healthy” by no means needs to equivalate being bland and boring. Here are some recipes for you to try to change things up and experiment with what fits your taste best: https://www.joyfulhealthyeats.com/39-of-the-ultimate-back-to-school-recipes/

Staying Hydrated

Drinking water has the power to do many things, but it becomes a vital tool throughout the school year because it helps with your concentration better than caffeine does. I like to drink water from my Camelback water bottle that holds 32 oz. to help me be accountable for how much I drink and to keep track of it. I try to refill it at least once a day to reach the recommended 8 glasses a day!

Maintain a Sleeping Routine

Procrastination always finds its way to creep on us, leading to disregard our sleep essentially messing up our sleep cycle and schedule as a whole. Going to bed and waking up at the same time helps keep a steady routine that is determined to stick. It keeps all the tasks in your day organized knowing that there will be time for everything if managed correctly. Also, who doesn’t love the satisfaction of being assured that you are going to get a full night’s rest? No more guessing games!

Many college students and faculty fall victim to putting their work first and health second. It doesn’t have to be that way if your habits fall in line of a good routine that is stable and works!

Welcome back,

Diana Banzon

 

 

 

Let’s Get Personal: Update on MY Wellness Journey

37079266_677759622576994_2855023336138735616_o

I’m going to get personal with you and say that my health and wellness journey hasn’t necessarily been a top priority in my life, even though I encourage it throughout all my writing for Marquette Employee Wellness. I would judge people for being so caught up in wanting to better their life and looks, simply because I was jealous that I didn’t have the motivation to do it myself in addition with the consistency to keep it up. Going into this summer, it finally hit me that I needed to make a lifestyle change. I am only getting older and what better than to establish healthy habits while I am still young, in hopes to instill it as a part of my routine in the future. Here are some easy tips for beginners like me on how to start their health and wellness journey today because you are never too late!

EAT BREAKFAST

I don’t always have the biggest appetite waking up in the morning, but the hunger immediately hits me when I am going about my day highly anticipating for lunch time. When lunch and dinner come around, I subconsciously overindulge to compensate for skipping breakfast. Break this habit by starting of the day right with a hearty breakfast. It helps kick start your metabolism, which is responsible for keeping you energized throughout the day and essentially increases your drive to work out. We all live in a fast pace world, so remember to keep up with it by not neglecting the most important meal of the day!

DRINK PLENTY OF WATER

Wanting water to go with every meal has been something that took years for me to gain. Now I can’t even imagine my meals being accompanied with anything else. I have witnessed a positive significance in my skin’s clarity and radiance. I notice that I eat less since the water fills me up throughout meals, which helps me snack less. Since I don’t drink or ever really rely on coffee, it is something that gives me a little pick me up at work when I feel like my energy levels are at a low. The benefits are absolutely endless!

AVOID EATING OUT

All it does is drain your wallet and you tend to lose sight on eating healthy because of all the tempting options that are presented in front of you. The beauty of making your food at home allows for you to have full control of portions and what exactly goes in it. I like to make exceptions to eating out if it is for a special occasion or if I know I will have some good company, but if you are resorting to takeout for a quick bite by yourself out of sheer laziness, I’d recommend to save it for another time when you don’t want to miss out on a social experience. 

DIET

I have never liked the term diet because it sounds so restricting, but it only sounds negative if you think of it that way. I have been experimenting and eating more of the healthier foods I do like, then cutting out unnecessary food that I can deal without. Growing up Asian,  my diet always consisted of rice being paired with some form of protein. Since I can go without rice, I tend to swap it out for veggies knowing that the protein is where I am going to be indulging the most. Little gestures like that all amount to big results!

SKIP NAPS

Naps can provide benefits, but I personally find that it only acts as road bump on a day of where there is potential for so much productivity! It gets me groggy and less motivated to finish off my day strong. After the initial grogginess wears off, I am more alert than ever, which can pose as more harmful when you are trying to get a good night’s rest to reenergize yourself for the next day. So if you can, try to push through and reward yourself with some rest after the day is done!

WORKOUT ROUTINE

I’m wouldn’t consider myself as necessarily a lazy person, but I can say a workout regime of any kind has never been instilled in me, even as a kid since I never participated in any sports. So I really was clueless on where to start. There is nothing wrong with asking for help when you need it. I made a pact with a friend to get fit this summer and work out Monday through Friday after work. Having someone else give you that kick start to get started and keep each other accountable helps eventually turning it into a routine that you can eventually do yourself. I personally HATE running so instead I like to opt for dancing or biking to get that heart pumping, then proceed to do some strength training with weights. There are many alternatives to being active than just your standard jogging, which for me personally is too boring. It is just a matter of finding what fits YOU and playing that perfect music playlist to get you pumped and motivated throughout the whole workout!

GET INTO A ROUTINE

Consistency is the hardest, yet more crucial part to seeing results when embarking on this journey. Your brain thrives off of a routine, so once you have it down within a week, it will only get easier from there and you will become nothing but motivated to stick to it. The brain goes into an auto-pilot mode where these habits eventually  become second nature!

I have never been happier and more comfortable in my own skin than where I am today. I can’t help but assume that my lifestyle change and newfound routine is to blame for this. I am by no means where I want be on my health journey, but the progress that I have been making allows for my goal to seem that much more attainable and constantly reminds me that I am that much closer to it if don’t give up. I am not alone on my health and wellness journey and plan to tune into other people’s experiences to gain inspiration to push myself further. Everyday is a new chance to begin your journey to ultimate health and wellness, so why not start today!

Diana Banzon

So long Marquette

Image may contain: 1 person, standing, flower, plant, outdoor and nature

It is so hard to believe that I am writing my last blog to all of you right now. I remember writing my first blog almost two years ago when I started at Marquette as a transfer student. And now, it’s already all coming to an end. It is time for me to graduate!

Looking back over the time I have spent blogging for MU Employee Wellness, I realize how much I have grown myself. I knew right from the start that being well is more of a journey than anything else. It is not something you can just do overnight, but it is something we all have to work at. And although that can be hard sometimes, it is absolutely, 100% worth it. Being well means everything from physical, emotional, mental, social, intellectual, occupational, financial, spiritual, and more. Basically, wellness is anything that you want it to be. To me, wellness is anything that gives you life, not just simply surviving. My wellness is eating healthy, exercising regularly, creating a balance in life, making time for friends and family, spending time with animals, making art, enjoying the outdoors, and yes, relaxing too. Sometimes my relaxation includes binge watching Netflix, don’t tell anyone. But the point is, wellness is not quite what it first seems to be. It is not just about eating healthy and exercising, wellness is anything that makes you a better you.

My wellness journey has been anything but smooth, but I always manage to somehow motivate myself to get back on track. Wellness has played such an important role in my life, especially when trying to deal with health issues. And I am so thankful for everything in life that lead me towards always trying to better myself and to be well. I am especially thankful for having had the experience of sharing my journey and everything I have learned along the way with all of you. I am looking forward to continuing my wellness journey after I leave Marquette.

It is so bittersweet to be leaving campus and this blog, but I am beyond excited at the opportunity to grow myself and my wellness even further. I will be staying in Milwaukee (at least for a little while yet), so I hope to see you all out being well and enjoying Milwaukee’s summer.

I am off to accomplish some great things in life, I leave you all in the very capable hands of Diana. So long Marquette, it has been a great, although very short, two years with you.

Alicia Diedrich

Sun Fun

543562666 Happy little girl with big sunglasses looking at the sun.jpg

With warmer weather gracing Marquette’s campus recently, it is temping to want to bathe in the sun all day. From being trapped in Wisconsin’s winter tundra for so long, who could blame you? Sometimes being more aware of the sun’s capabilities is the best way to get the most out of every summer, while staying safe. Here are some facts to keep in mind when you are enjoying your time in the sun!

The most notorious negative that is always linked to sun exposure is skin cancer. On the contrary though, the sun and its rays can reduce the chances of other cancers such as pancreatic and breast, in specific. For both pancreatic and breast cancer, those who live in places with more cloud cover are more susceptible to it due to the lack of vitamin d.

Have you been feeling your mood change lately in accordance to the nicer weather and the sunny skies? That is no coincidence! Sunlight itself releases serotonin chemicals that reduces your stress and altering your mood for the better.

Your body makes vitamin D when you are exposed to the sun. Despite the benefits it offers to having healthy bones and brain, it is important to remember that there are safer ways to obtain it through your diets or supplements. It doesn’t take much to get the recommended amount of vitamin D through sun exposure, so don’t risk it if you know that you are tempted to overdo it. Vitamin D has the potential to protect the heart. Research shows that those who have been diagnosed with skin cancer are surprisingly less likely to have a heart attack. Vitamin D deficiency is linked to cardiovascular disease, so having a proficient amount of it in your system can only help benefit the heart.

When you think of lung health, you typically don’t associate its connection with the sun. But sunshine surprisingly has the potential to make the air we breathe dirtier. The UV rays trigger the release of chemicals that form smog that ultimately contributes to air pollution.

The sun has the potential to provide both good and bad results when it comes to our health. So I encourage you to go outside and catch some rays, but to also remember that everything is best in moderation.

Diana Banzon

Brighten your days with balance!

White Blooming Flower Under the Tree during Daytime

Spring time seems to be finally here in Milwaukee! And it is exciting that the weather is finally warming up as the semester is coming to a close. With the end of the semester, I know I have been seeing a lot of stress in everybody on campus. There are so many great ways to relieve stress ranging from healthy eating, to exercise, or to spending time with friends and family.

When people think about dealing with their stress, they often overlook who bonding and spending time with others can work wonders on stress reduction. Spending time with others is one of the best things we can do for ourselves. Taking the time to be social and relax with friends or family can help us take our mind off of the parts of life that are stressing us out the most. I know it’s hard to think about carving out time to spend with the people we love when we have an important deadline at work, or when there are stressful situations going on, but it is so essential to make that time!

Surrounding yourself with positive people during the hardest times keeps us balanced. So many times during my time at Marquette and in my internship roles I have seen my students and colleagues that work too much (myself being one of them). However, as a person who is so passionate about wellness, I think I have done a great job of knowing when the extra work I am doing becomes too much. I have learned my limits the hard way, and since then have made conscious decisions to bring balance to my life. When I am in the middle of a bunch of work and I am extremely stressed out, I allow myself the permission to take a break! During crunch times it may seem impossible to take a break, but trust me, in the end you and your mind will be glad that you chose to have some down time.

Creating balance in our lives is important in everything that we do, but time is so difficult to budget in the modern craze of electronics and social media. This just gives us all the more reason to ensure we make time for those that we love. Spending time with friends and family builds our relationships and creates memories. And there are so many opportunities to spend some great, quality time with others, especially once it has warmed up outside. The warm weather invites us all to get out and go for a hike with our family, or to grill a healthy recipes and hang out in the sun, and in the end, it is the perfect opportunity for us to connect with others, create balance in our lives, and to take some of the stress away.

I encourage all of you to grab your friends and family, and get them all outside enjoying the weather, doing something active, grilling something healthy, and overall creating a balance in your life! Enjoy the last couple weeks of the 2018 spring semester, Marquette!

Alicia Diedrich

 

Workin’ it in the Workforce

Image may contain: 1 person, smilingRecently, I was able to land an internship back in my hometown of Rochester, Minnesota! As it being one of my first steps leading me into my future career path, I want to really soak in all the benefits it has to offer. Despite working having a busier schedule this summer, health should never be disregarded. There are ways to go about being a strong force to be reckoned with in the work force, while maintaining motivation to overall wellness and success! 

Making habit of a routine is the foundation for results because it encourages overall consistency! That is one advantage of being able to work 8-5pm and find ways to implement eating, snacking, working out into a daily routine. 

Limit your caffeine intake! I know that it is tempting to view coffee as a fix all to morning tiredness, but maybe resorting to a cup a day is a better option for those who REALLY need it. When it doubt, ditch the unhealthy sugar and cream and take it black or go for tea!  

Creating a daily routine that skips breakfast is a total no no! Breakfast is what gives your body that kick start to boost that metabolism and maintain the energy you need to function throughout the day! Here are some quick and healthy recipes to have a little something extra to look forward to in the morning: https://www.realsimple.com/food-recipes/recipe-collections-favorites/healthy-meals/breakfast-to-go#quinoa-breakfast-bowl

Something as simple as making habit to parking farther than usual and resorting to the stairs instead of an elevator is approach to getting those extra steps in before sitting your life away at the dungeon you call your desk.  

Packing a lunch sounds self-explanatory enough right? Having the ability to control what you are eating instead of playing a guessing game for where your appetite is going to take you when heading to the cafeteria is more beneficial for yourself because all the portions are controlled, along with your wallet! Who said work lunches have to be boring! Despite me mentioning the benefits of a routine, this is a great opportunity where I would advise to change it up! Here are some recipes to get you through your day, without resorting into eating just a boring salad on the daily: https://www.tasteofhome.com/collection/healthy-lunch-ideas/view-all/  

As you can see, many of the lunch options provided were filling, but light! Do you expect that to have that lunch and breakfast alone sustain you throughout the day? Possibly, but not really. Indulging in healthy snacks is seen to be more beneficial than going heavy for any of these meals! Here are some suggestions on what you can munch on if you need a mid-day pick me up: https://www.self.com/gallery/14-healthy-snacks-that-you-can-and-should-keep-at-your-desk 

Staying trapped in a cubicle or a desk may sound limiting right? Well it doesn’t have to be! I introduce to you: DESKERCISE! It is a great way to change up that sedentary lifestyle to one where you are being productive to both your work and your health! Here are some exercises suggested that can done at the comfort of your own desk: https://greatist.com/fitness/deskercise-33-ways-exercise-work 

Now this must sound like I am lecturing a kindergartener, but don’t forget to wash your hands before ever meal and every time you use the bathroom! It sounds like common sense, but the workplace is crawling with germs from a bunch of co-workers being cramped into the same vicinity. Being sick is one road block that can hinder a day of productivity. Prevention is key! 

Step outside! The weather is hopefully only getting better from here on out. There is nothing worse than feeling trapped in a stuffy space. Go out and catch some rays and that vitamin D! 

AND THEN REPEAT! Like I said following a routine is key! By no time, these healthy habits will become second nature. So why not start today!  

Diana Banzon 

Be the difference: reduce

adventure, ball-shaped, blurEarth Day is coming up next weekend, so I am a little bit early with this post. But it’s never too early to start doing our part to save the earth. Earth Day is just one day and while doing something resourceful on that day is great, it is not enough to combat all of the problems that we are experiencing with the environment.

One way for us to be the difference for our earth is participating in cleanups, planting trees, or doing other “Earth Day activities.” However, we can do so much more that will make a greater difference in the end. And surprisingly some of the actions we can take to combat pollution lies in making very small changes in our everyday lives. On average, Americans produce 1,606 pounds of trash a year. That is a lot! And while we can do our part by picking up maybe 10 pounds of trash during a highway cleanup once a year, that doesn’t even make a dent in the amount of trash we are producing during that year.

A lot of the trash that we make comes from everyday things such as water bottles, plastic bags, paper products, coffee cups, straws, and the list goes on and on. The thing about all of these products is there are better options out there.

Instead of using plastic water bottles everyday just to throw them out, go our and buy a nice reusable one. I for one believe that a reusable water bottle has the added benefit of helping you drink more water too. Instead of asking for plastic bags at the grocery store every time, buy a few reusable canvas bags and bring them with you every time you shop. They also hold up better, so you can fit more items in less bags, meaning you will have less trips from the car to the house to bring your items in with you. Instead of using paper towels, get reusable rags that will do the same trick. Instead of taking coffee in a to go cup every morning, get a nice thermos or mug that you can reuse. Plus, you can hold a lot more coffee in these and it will stay hot for a lot longer. You can’t say no to lots of hot coffee. Instead of using disposable plastic straws in your drinks, buy a reusable plastic or metal straw. Another pro tip is that drinking from a straw also helps you drink more water. So go out and get yourself some awesome reusable products so you can start reducing the amount of trash that you make.

I want to see you all out doing great things on Earth Day, but I also want to see a lot more reusable products in all of your hands around campus. Be the difference to the earth today.

Alicia Diedrich

 


Enter your email address to follow this blog and receive notifications of new posts by email.

Join 562 other followers

Follow us on Twitter

Archives

Hours & Info

414-288-5607
Mon-Fri 8 am to 4 pm