Archive for the 'Wellness' Category

Summer recipe: Chicken and black bean salad

It’s the first day of summer today, so that calls for a healthy seasonal recipe. This chicken and black bean salad is one of my absolute favorite summer recipes. It is healthy, easy to prepare and best of all it is so delicious that the whole family can enjoy it. This recipe makes six servings. 1 serving contains 259 calories, 519 mg of sodium, and 21 mg of cholesterol. Here’s what you need:

Salad dressing:

⅓ cup olive oil

2 tablespoons lime juice

2 tablespoons chopped fresh cilantro or parsley

1½ teaspoons sugar

1 garlic clove, minced

¼ teaspoon pepper

Salad:

1 can (15 ounces) black beans, rinsed and drained

1 can (11 ounces) Mexicorn, drained

1 medium sweet red pepper, julienned

⅓ cup sliced green onions

6 cups torn romaine

1½ cups cooked chicken strips

Additional cilantro or parsley, optional

First, combine all salad dressing ingredients, shake well and set aside. In a large bowl, toss beans, corn, red pepper and onions and set aside. Arrange romaine on individual plates; top with bean mixture and chicken. Then, drizzle with dressing and garnish the dish with additional cilantro or parsley if desired.

I hope you enjoy this recipe as much as I do (especially since I don’t have to turn on my oven in my hot apartment). And I also encourage you to make this into a fun family cooking activity before you sit down to have dinner together as a family. Or you can cut the recipe in half and have flavorful, healthy salads for lunch the next few days. Either way, since today is the longest day of the year, you’ll have plenty of daylight to fit this quick and easy recipe into your day today. If you’re looking for another healthy, oven-free recipe, the spring recipe that I published is just as tasty in the summer! Happy cooking!

Alicia Diedrich

Slather on the SPF

With the heat of summer finally hitting us this week, it is important that we keep a few things in mind to stay healthy and happy during this hot and humid season! I find that the two most important ways to keep yourself healthy in the summer are sunscreen and water.

Since your skin is your body’s first line of defense, it is essential to take great care of it. I know that summer tan would look great, believe me (I am about as pale as a ghost). But I have learned to embrace my paleness and I am so glad I learned my lesson about tanning. I may regret the few years I spent going to tanning beds and laying out in the sun, but that doesn’t mean I can’t take better care of my skin now. I know you’ve probably heard it over and over again, but make sure you are putting on sunscreen EVERY SINGLE DAY. I actually know someone who got sunburned through their long pants just a few days ago, so even if you think you’re covered, you may not be! It’s better to be safe than sorry when it comes to your skin. So put on that sunscreen and protective clothing.

One of my best tips is to use a daily facial and daily body moisturizer with SPF in it. This way you’re not adding yet another inconvenient step to your routine, you’re moisturizing and protecting your skin from the harmful UV rays at the same time. However, if you’re spending many long hours outdoors, you should be applying SPF multiple times throughout the day, especially if you are swimming, or working out and sweating a lot. But you should also apply a few times a day even if this isn’t the case. You can find more sunscreen tips here.

Keep your skin burn-free and tan-free now and your body will thank you later. And don’t forget to drink a lot of water this summer. Here are some great tips on how to make staying hydrated easy.

Alicia Diedrich

Local produce for a healthy you

Hello everyone! I hope you have enjoyed a relaxing and rejuvenating first few weeks of summer vacation! I am back to bring you some awesome blog posts for the rest of the summer! Summer is such a great time to make sure you are living a healthy lifestyle. With the beautiful, warm weather and plenty of summer produce, there are so many ways to take great care of your body through exercise and eating right.

One of my favorite things to do in the summer to take care of myself is to go to farmer’s markets! It is the perfect opportunity to look for some delicious and nutritious foods, get some exercise, and support your local farmers all at the same time. You can load up on fruits and veggies to eat as a snack, or plan to make a healthy recipe with the colorful, fresh produce. There are farmer’s markets all over Milwaukee on four different days of the week so there are plenty of options to make it fit into your schedule!

You can find a list of the times and locations here. If you aren’t located in Milwaukee you can just search for farmers markets in your area, you are bound to find something. Hope to see you out at the markets!

Alicia Diedrich

Well, it’s been good, MU

one-door-closes-another-opens

Hey, Marquette Wellness community. Sarah here. And I would just like to let you know about what’s coming up for us here at Employee Wellness.

First off, our school year is almost through, which is great because summer is great and outdoors activities are great. But also it’s a bit sad, considering I graduate and have to take on real-world things instead of college-world things. That being said, I have to leave Marquette Employee Wellness behind. But don’t worry, I’ve left you in good hands with my protege, Alicia.

With the end coming near for me, though, I thought I would take this post as a chance to talk about moving forward and how it opens doors. I don’t have scientific evidence or research studies to back this up, but it’s something that my mom always said to me and your probably said this to you too. When one door closes, another one opens.

So if you’re like me and looking to move up and on from where you are in life right now, believe me I know that fear you may be feeling. Let this serve as a reminder though that it is all part of a plan. And while it can be tough to let a door shut behind you, remember that if you forward, there is probably a new door waiting to open right ahead.

I know I am writing this a little bit for myself, just to keep my anxiety at bay, but it’s not like what I am saying is useless. If your day or week or month or semester is scary because it involves moving on to unknown territory, hold fast. It will all work out.

“And we know that in all things, God works for the good of those who love Him.” Romans 8:28

Over and out – Sarah Schlaefke

How pets can make you happy and healthy

petsI cannot stress enough how much I would love to have about 20 dogs and 15 other animals living with me. Unfortunately, I live in a tiny little studio apartment, and I am only allowed to have fish. Maybe in a different lifetime this crazy dream of mine will come true. One can only hope.

While you do not need to be as crazy about animals (especially dogs) as I am, having even one pet will add something to your life you never knew was missing in the first place. Although, I have always had a pet at home since the day I was born, I know what it is like to live with and without pets, and my life is always better when there’s an animal in it. One thing for sure is that they make me a happier and healthier person.

One of the best benefits of owning a pet are the social and emotional benefits. While you can’t really take a cat or a fish to a park to socialize like you can with dogs, each pet will bring its’ own benefits to you. And with the recent emerging of things like cat cafes, there are options for you to get out in the world and socialize with a cat as well. I don’t think I can say the same thing for fish… yet. Along with improving your social life, pets can improve your overall mood and reduce stress, anxiety, and depression. Having my fish around my apartment definitely does help put me in a better mood. Another great thing about having a furry companion around is that they will encourage you to be more active. You can go for walks, hikes, runs, or bike rides (if you’re brave enough), my dog and cat will even do yoga with me when I go home to visit. Sadly, I haven’t yet been able to get my fish to do yoga with me. 

Having a family pet will put everyone in happier and healthier state of mind, and is a great step towards living a life of wellness. You can find more information on how pets will make you a healthier person here. If you decide that you want a pet, make sure you do your research on how to care for your new friend because they aren’t always easy, but they are always worth it.

Alicia Diedrich

Earth Day, Horray!

earthday

Hello friends! I hope that you all had a great Easter celebrating with family and friends. Hopefully the nice weather was a good refresher and reminder that spring is here!

If you didn’t know already, one of my favorite holidays is coming up this next weekend – Earth Day. Now, I won’t bore you with a bunch of hippy-dippy stuff, but I wanted to bring to light how Earth Day is really a day to bring awareness to our health and wellness, as well.

When it comes to our planet and how we humans survive and function, it is pretty safe to say that most everything we do or need revolves around the Earth, literally. We eat plants and animals that grow off of the planet’s resources, we drink water (that can only be found on Earth) and we breath the air that our planet offers us everyday. If Earth isn’t happy and healthy, it is safe to say that we won’t be happy or healthy either.

So, I challenge you this Earth Day, Saturday, April 22, 2017, to get involved with something that helps our Earth stay well. A few of my favorite events are the fun runs and the river clean ups. Here is a link to a good compilation of Earth Day festivities, mostly free and family friendly! Hope to be seeing you there!

https://www.eventbrite.com/d/wi–milwaukee/earth-day-events/

 

Eggs aren’t just for Easter

protein-eggs_0

We all know that eggs are good for us because they are a great source for protein. And with Easter coming up this weekend, I have had eggs (and bunnies) on my mind. Besides their protein, there are plenty of other reasons to make sure eggs are a part of your diet on a regular basis. Since I am leaving for vacation today, I have spent the last few days trying to use up all of food at my apartment. All I have been eating is fruit, vegetables, and eggs. I even referred to myself as a rabbit the other day because I have been eating so many plants. So there’s the bunny rabbit thing again!

While trying to use up all of my food has seemed kind of like a chore, at least I know I am getting some crazy good health benefits from all of these ridiculously healthy foods. I always try to eat somewhat healthy, but it is not always easy. I have found that buying a bunch of healthy food that will go bad if I don’t eat it really helps. Anyways, the real reason I’m here is to share the other amazing health benefits that you will get from including eggs as a part of your regular diet.

Not only will eggs give you an awesome protein boost, but they will also provide you with vitamins a, b5, b12, b2, folate, phosphorus, selenium, and a handful of other nutrients. Long story short, eggs contain a little bit of all of your essential nutrients and vitamins. And despite common beliefs, eggs will not actually raise your blood cholesterol. It will actually work to raise your good cholesterol though. Having an elevated level of good cholesterol will decrease your risk of heart disease and stroke, along with other health conditions. One of these health benefits that surprised me is that eggs will actually help to maintain your eye health. This is because the antioxidants lutein and zeaxanthin which build protein in the retina of the eye are found in eggs. These are only a few of the health benefits eggs have, and you can find more information about it here.

Bottom line is, eating eggs on a regular basis will provide you with a myriad of health benefits. Another awesome thing about eggs is there seems to be an endless amount of ways to prepare them, so you can’t really get bored from eating too many eggs.

 

Alicia Diedrich

 


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