Archive for the 'Wellness' Category

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!

Screen Shot 2018-10-03 at 9.18.17 AM

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

fall-leaves

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

 

Dangers of “Diet” Soda

NO-DIET-SODA

Food labels are unfortunately misleading in what they claim nowadays. We get so swept away and distracted by the bold claims and the packaging that we forget to look at the big picture – is it actually good for you? It our responsibility as consumers to educate ourselves on what we put into our bodies. Here are a bunch of reasons as to why we should steer clear of the word “diet” on soda labels, being fully aware that it only induces the complete opposite.

Higher risk of weight gain

But it’s labeled as diet how can that be?? *said sarcastically* Despite diet sodas having no calories, studies show that it only encourages us to eat more since we assume that we aren’t doing any damage from the lack of liquid calories we are ingesting.

Increased risk of type 2 diabetes

You would think that drinking a diet soda a day has no impact on your health, but it is known to increase risk of metabolic syndrome and diabetes by 36%  according to the University of Minnesota study.

Lacks nutritional value

Even though you are not taking in any calories when drinking soda, you aren’t swallowing anything that will be beneficial to your body either. Water will forever reign as the best no-calorie beverage. If you need a fizzy fix, resort to sparkling water!

Increase danger in drinking

Resorting to diet or low calorie drinks as a chase or a mixer with alcohol has be  proven to get you drunk faster. Studies show that the artificial sweeteners found in diet drinks absorb into our bloodstreams quicker than sugar causing this effect. 

Bad to the bone

With osteoporosis being more prominent in women than men, diet drinks were seen to be linked to 4% lower bone mineral density in women’s hips in comparison to those who don’t routinely drink diet soda.

Ruins your smile

Did you know that excessive soda drinking leads to the same amount of tooth erosion as seen in cocaine-users and methamphetamine-users? That alone should get anyone to stop with drinking soda, let alone diet soda!

With all the information that you have now uncovered, let’s stop labels from deceiving us from the truth and start drinking healthier today!

 

Stay hydrated – the right way,

Diana Banzon

 

Benefits Of Being A Bum

n-LAZY-HIGH-SCHOOL-STUDENT-628x314

Living in a fast pace world can get exhausting. I am an advocate for staying motivated and keeping both your mind and yourself active, but every once in a while you need a break – you need YOU time!  Being lazy is typically seen as a negative, but in this case I strongly advise the people who have been working hard all day and truly deserve it to take time for yourself. Finally, here is the advice you all have been waiting for – here are a bunch of reasons as to why being lazy can be good for your health and wellbeing! 

Clearer Skin

Stress is known to be what sets off skin issues such as psoriasis, acne, eczema, and rosacea. It induces the inflammation that causes imbalances within the skin. Sometimes all you need is time, not necessarily products to give your skin the TLC it needs.  On the other hand, unwinding for a spa night doing face masks never hurts too!

Lower Blood Pressure

Anything that contributes to low stress situations in turn can do wonders for your blood pressure. Segmenting only 45 minutes to an hour of your day will be enough to help regulate it. Take time out of your day to give yourself a little breather. Sometimes just pure relaxation or a little nap to break up your busy schedule might just be the fix to finish off your day strong!

High Self Esteem / Lack of Loneliness

Who knew I would ever be recommending the benefits of netflix and chilling! Our brain tends to have difficulty in deciphering the difference between a real or fictional relationship, that becoming very invested within a show and its characters have the capability of giving you real-world benefits – whether that be be higher self esteem, companionship with character, etc. Nothing beats genuine interaction, but sometimes being alone is just what you needed to end off seeing faces all day!

Free Thinking

High stress situations can cloud your judgement and your mind. For people that work more in a creative field where producing constant content is more demanding, giving yourself some time off might just be the trick to be keep the ideas coming!

With being lazy, by no means am I advocating to fully refrain from productivity within your routine. Balance and moderation is everything. But of course us humans need breaks to function efficiency. So when you are stressed, sit back, relax, and know that when you are ready, you will be the best, refreshed version of yourself!

Stay lazy my friends,

Diana Banzon

 

Save Your Summer!

Summer on a beach

With summer coming to a close, we need to take advantage of everything the season has to offer! When it gets too hot, we take the season for granted wishing for the fall and winter to come faster. Until then, let’s make use of the limited time left in the summer and focus on ourselves and all things health and wellness the last of the season can provide us! 

The Sun

Obviously the sun is present year round, but who wants to be outside during the brink of winter? It is recommended to get at least 10-15 minutes of sun a day. The benefits of Vitamin D serves as a significant contribution for overall health; protects against inflammation, lowers high blood pressure, helps muscles, improves brain function and may even protect against cancer. Everything Is better in moderation, so be sure to still stay on top of protecting yourself with SPF and avoid overexposure because that can lead to some negatives effects. Get the last of your vitamin D before it gets too cold to do so!

The Produce

Thanks to transportation, we have the ability to gather produce from all over the world year round. But nothing can beat a stroll at your local farmer’s market knowing that everything was locally grown and purchasing from them will do nothing but support your fellow farmers who work hard to produce their craft! Getting the best quality at the best price for produce is going to be difficult when it starts to cool down. Refresh yourself with all the fresh fruits and veggies the season has to offer before they are gone or hard to find!

Vegetables in Season Now:

  • Radishes
  • Arugula
  • Cucumber
  • Beets
  • Bell Peppers
  • Carrots
  • Zucchini
  • Garlic
  • Corn
  • Rhubarb

Fruits in Season Now:

  • Apricots
  • Plums
  • Cherries
  • Blackberries
  • Nectarines
  • Strawberries
  • Peaches
  • Tomatoes
  • Passion Fruit
  • Melon
  • Lemon
  • Limes

The Warmth of the Weather

Although the heat can get the best of us, just sweat it all out! Yes, it may feel gross, but that might change your mind once you are aware of the benefits and how it can help cool you down. It can help prevent you from getting sick due to all the toxins the sweat releases from your body. Sweat is notoriously known to contribute to acne, but believe it or not,  it can help help eliminate blackheads and blemishes because it helps your pores open up and release the build up inside. It also eases pain. Whether it be from a workout or waking up to back pain from sleep, it is the ultimate motivation to get up and go and what better place to do it then outside in the warmth!

The Activities

Getting outside and taking in that fresh air is what the warm weather is all about! Whether it be a dip in a local pool, beach, or lake, or resorting to a bike ride to go to your designated location instead of driving, or something as simple as a jog, is all the motivation to get yourself out and moving!

 

Enjoy all the benefits the summer has to offer before it’s too late and get ready to welcome fall with open arms!

Diana Banzon

 

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

 

 

 

Apple Cider Vinegar: Fad or Fail?

type-2-diabetes-apple-cider-vinegar_thumb

My mom has always sworn by apple cider vinegar, but is this just a trend or does the benefits really amount to all the hype it has received? Let’s investigate as to why this magic elixir has gotten so much buzz in the health industry and come to a conclusion whether it is something you should consider implementing into your daily routine!

What is apple cider vinegar?

It i made out of crushed apples or apple cider that is then exposed to yeast. The sugars eventually ferment into alcohol. Bacteria is then added to the alcohol solution, which further ferments it to acetic acid – an active ingredient in vinegar.

1. Regulates blood sugar levels

Consuming apple cider vinegar was found to decrease blood sugar levels by an average of 31% percent. Further studies proved that giving diabetic rats apple cider vinegar managed to reduce blood sugar levels over a span of as little as four weeks. In relation to blood sugar levels, vinegar ingestion improves insulin sensitivity to those facing diabetes.

2. Helps promote weight loss

Studies show that vinegar can increase satiety, causing you to eat 200-275 fewer calories than usual.

A study in 175 people with obesity showed that daily apple cider vinegar consumption led to reduced belly fat and weight loss (13):

  • 15 mL (1 tablespoon): Lost 2.6 pounds, or 1.2 kilograms.
  • 30 mL (2 tablespoons): Lost 3.7 pounds, or 1.7 kilograms.

Despite the results not being too significant during a three month span, this has the potential to make a difference and add up over a matter of time if done consistently.

3. Improves heart health

With vinegar having the ability to lower cholesterol and triglyceride levels, it eventually translates to reducing heart disease risk factors in the long run. Improvement seen within blood sugar levels, insulin sensitivity, and diabetes all contribute to reducing the risk of developing heart complications. 

4. Harnesses properties that could fight against cancer

Apple cider vinegar contains properties that have the capability to kill cancer cells and reduce the size of tumors according to some studies that have been tested on rats. However, studies that have been tested on humans that show that vinegar consumption is in fact linked to a decrease in esophageal cancer in China.

5. Improves skin health

Vinegar has antibacterial and healing properties, which treats both active acne and the scarring that is left behind. The lactic acid in the vinegar is responsible for lightening pigmentation caused from acne and is proven to show the results in as little as three months under consistent use.

 


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

Join 557 other followers

Follow us on Twitter

Archives

Hours & Info

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