Posts Tagged 'healthy'

The season of eating

Image result for thanksgiving food

Hi everyone! We’re almost to that time of year again. The time of year when there is delicious food everywhere in sight. The time of year where it is next to impossible to resist eating tons of extra unhealthy food. I am here just as a simple reminder that it is possible to keep to a healthy diet, even during the season of social eating.

Although it is extremely difficult, it can be done! And maybe it doesn’t need to be that difficult. Now, I do like to promote healthy eating and balanced diets, but I also like to add on: everything in moderation. One of the most difficult parts about eating healthy during huge Thanksgiving feasts and holiday parties that would give any buffet a run for their money, is simply just the volume of food there is. It seems next to impossible to not load up your plate full of everything in sight. I would like to offer some advice to make conquering your cravings easier. This past weekend, my mother and I were discussing what we wanted to do for Thanksgiving dinner. Since we try to eat healthy, we decided the easiest way to do that during the season of eating would be to just cut back on the amount of food we’re making to begin with. If you’re throwing a get together, just simplify your menu. Pick out just a few items for your menu, maybe you decide you need your turkey and mashed potatoes because they are staples to any Thanksgiving dinner! But maybe you decide instead of stuffing, cranberry sauces, green beans filled with fattening ingredients, and three different kind of pies, you opt to make a side salad. Suddenly, you only have a few options to choose from, making eating healthy and choosing good portions a much easier feat, and you have a new found sense of willpower.

Let’s say you’re not hosting, then what? There is food everywhere! And I’m sure we all feel like we have to try at least some of everything. I want to propose that the same advice works here. Simplify your personal menu, choose just a few dishes to put on your plate. I repeat again, everything in moderation. Go ahead and have a piece of pie if you want it, but then make sure you skip on the thousands of other desserts that are there. Eating healthy during the holidays doesn’t have to be depressing. In the end, when you make a healthy choice about your eating habits, you’ll feel better physically and mentally. I don’t know about you, but when I eat too much in one sitting and your stomach hurts from all the food, you end up regretting it almost immediately .

So, although it may seem incredibly difficult to eat healthier during the holidays, I want to assure you it’s easier than we make it out to be. Give yourself some credit and realize that you have the power and the option to overcome your cravings and to make good decisions for your body. In the end, you will be happier and healthier. I will leave you this week with a challenge for us all, to take control of our bodies and test out that willpower that we all have deep within us. Have a great week Marquette, I’ll talk to you next week!

Alicia Diedrich

Forgiveness is wellness

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Every week I try to bring you the best in wellness tips and news on campus. I have discussed this concept of wellness lows and highs before, and at the beginning of the semester I made it my goal to make this my (and our) best year yet. Well, let me tell you, I was not prepared at all for what this semester has thrown my way. It has sent me spiraling into a wellness low, but that is OKAY! One of the most important things I have learned about wellness is that when you are not being as well as you can be (making poor nutrition choices, skipping workouts, or even not taking enough time to relax) you must forgive yourself.

It took me a while to not feel guilty about poor wellness decisions, or at least feel like I should feel guilty. However, I have come to realize that beating yourself up over past mistakes only leads to a hindered sense of emotional wellness. The only thing we can do when it comes to bad decisions (or just a wellness low we are experiencing that may be no fault of our own) is to learn from them and use that to work towards bettering ourselves in the present and future. So you ate two pieces of cake, maybe three, that’s okay. You skipped your workouts for the last week? Or you haven’t exercised in months, maybe years? That’s okay too. Remember how that made your body feel. We have one body to get us through the rest of our lives, and we should treat it as such, no matter how poorly it may treat us at times. I shared a quote on our Twitter account a while back by Jim Rohn, who says “[t]ake care of your body. It’s the only place you have to live.” Despite how simple this is, it made a big impact in my mind because there is so much truth to that. Good wellness decisions may not cure our health problems, but it will 100% make the ride that much easier.

Proper nutrition, regular exercise and mindfulness, just to name a few, all help to put us in the state of mind we need to be in to tackle every day with our best and brightest selves. These simple things give us the energy to get up and do great things, to grow stronger and smarter, and to be the best for others in our lives as well. I have always been a firm believer that if you don’t first take care of yourself, you can’t be at your best for others in your life either.

This is just another friendly push to make this our best year yet, and to remind you that wellness setbacks can and do happen, and it is OKAY! Now, go do something that is good for you, you deserve it.

Alicia Diedrich

Fall recipe: roasted vegetables

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While it may not have felt like fall at all the last few days, the first day of fall was actually last week. And in the spirit and anticipation of fall-like weather (along with keeping my tradition of posting seasonally themed recipes), I am bringing you a delicious, and healthy, fall themed recipe.

The fresh vegetables of fall are definitely one of the greatest parts of this season, so I say we all take advantage of the in-season produce. Make sure you are picking up your ingredients at a local farmer’s market, I picked up a haul of fresh produce at the farmers market held on campus last week. It is the easiest way to ensure you are getting quality, healthy, delicious ingredients. And, the best part about this recipe is that it has a really short prep time, giving you plenty of time to still enjoy the crisp weather of the season while you wait for your vegetables to cook.

What you need:

1 large sweet potato, peeled and cubed

½ pound of butternut squash, peeled and cubed

10 baby potatoes, sliced in half

½ pound green beans

3 medium sized carrots, peeled and halved

8 ounce package baby bella mushrooms

½ red onion, cut in wedges

1 head garlic, peeled

2 tbsp balsamic vinegar

2 tbsp extra virgin olive oil

2 tbsp italian seasoning

2 tsp salt

Freshly cracked pepper, to taste

Fresh thyme, to taste

Now for the preparation, preheat your oven to 425 degrees. Place all of your prepared vegetables onto a large baking sheet, toss the vegetables with the vinegar, olive oil, and seasonings. Then, bake for 45 to 50 minutes.

This recipe is so quick, and is easily customizable. I have sweet peppers sitting around that I am planning to throw in the next time I make this recipe. So, have some fun with this recipe and use it to dive head first into fall like I am planning to do, after all it is my favorite season! Hope you enjoy, and be sure to share pictures of your completed recipe with us!

Alicia Diedrich

The recipe was found at: http://www.colorfulrecipes.com/roasted-fall-vegetables/

Sendik’s: benefits and drawbacks

Image result for sendik's fresh to go marquette

I hope today finds all of you rested and ready to tackle the second week back at Marquette after the three-day weekend. If you didn’t already know, Marquette has a new addition to campus this semester: a grocery store, Sendik’s Fresh2Go. This addition to campus has been anticipated for years and years.

President Lovell had eagerly attempted to establish a grocery store on campus ever since he became president in 2014. This is a huge advancement for the campus and near west side, as they have been stranded in a food desert for far too long. This is the 19th grocery store for Sendik’s markets, which have a great local reputation for providing excellent, fresh, healthy choices for its’ customers. The new Sendik’s Fresh2Go on campus features a salad bar, olive bar, and a made to order sushi bar along with easy, individual grab and go meals. These features have been Sendik’s key attraction points for their new location.

However, when inside the store it is discovered that although there is a very generous sushi bar and salad bar, it appears to be lacking in other to-go meals that it could be offering. The individual ready made meals are limited to mostly boxed chicken dinners. There is an opportunity here for Sendik’s to introduce soups, pastas, prepared vegetables, and other deli items that are typically found in some of Sendik’s other locations. While the store may be limited on their space, if Sendik’s cut down on their liquor selection, it would free up space for the fresh items this community really needs. Considering the majority of students on campus are underage, the size of the liquor section is slightly unnecessary. We are in more need of fresh, healthy options than alcohol.

In addition, while the introduction of this Sendik’s Fresh2Go store to the near west side creates a new opportunity for residents, it still leaves the community faced with some issues. Namely, the prices. Most Sendik’s items may only be a few cents more than large chain grocery stores, when customers are buying multiple items, these few cents can mean a lot to an already struggling community. At this time, the addition of this store may also be taking away from the Near West Side Farmers Market located on 20th and Kilbourn in Avenues West. The farmers market was started with the vision of bringing fresh food options to Milwaukee’s near west side neighborhoods. The farmers market is still available through September 14th, so be sure to check it out before we are confined to grocery store shopping in the dead of winter.

And although there are some drawbacks to the new Sendik’s store on Marquette’s campus, it is a huge leap in the right direction for the surrounding community. We would love to hear your opinions in the comments. Enjoy the rest of your week and eat some healthy produce!

Alicia Diedrich

Start the day off right

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We’re a day and a half into the Fall 2017 semester, where has the time gone?! I hope you are all having a fantastic start to the semester, I know I am. I decided to start my first day off right (because we’re going to make this our best year yet), with a healthy and delicious breakfast. Last year I really struggled to make sure I fueled my body right in the mornings. I know, you have to get up that much earlier if you want to sit down and have breakfast. But it’s more than just a saying when people say breakfast is the most important meal of the day. It really is!

Waking up and putting the right stuff in our bodies is the best way to get our energy going in the morning. We all have our own routines, but there are a few key elements that should be in ALL of our daily routines. And remember, drinking a full glass of water first thing when you wake up in the morning was the first step. My next step for you is to actually sit down and have a healthy and tasty breakfast. It’s hard to wake up so much earlier to sit down for a meal when you could just grab a granola bar and a banana on the way to work or class, but it really does make a difference in your day. First of all, it gives you a little me time (or maybe family time). It gives you time to sit and relax for a little while instead of rushing around trying to get ready in time. I have found that even though I have to wake up a little earlier, it actually makes me less tired when I do get up to have a nutritious breakfast, who knew?! 

The food you put into your body to start off your day is the fuel that sets the tone for the rest of your day. If it’s donuts for breakfast, your body may not feel the best. If it’s a plate full of eggs and protein, fruit and vegetables, your body will have all the nutrients it needs to get running at full speed. I promise, if you wake up early for a good breakfast, you will feel less tired, not more. And don’t forget to continue putting healthy foods into your body throughout the day to keep your energy up. Make sure you always have a water bottle and a healthy snack with you. Keep apples, oranges, carrots, salads, nuts, or other healthy snacks in your bag. That way it’s easier for you to grab the healthy option than to walk down the hall to the vending machine for a bag of chips.

It can be challenging to eat healthy, but make it easier on yourself by using little tricks like that and it will be second nature in no time. Now, let’s all set our alarms just a little bit earlier and have a delicious and healthy breakfast everyday. Like I said, we’re making this our best year yet!

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

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.


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