Posts Tagged 'healthy'

The Royal Treatment

Hello Marquette Employees,

Due to Alicia moving on to the next chapter of her life and finishing up her time with us at Employee Wellness, I am pleased to announce that I will be taking over for this summer season! It was gratifying to see her develop and grow throughout her wellness journey, and I am more than thrilled to continue sharing mine. I will be posting about all aspects of health and wellness motivated by what intrigues me and what I genuinely find useful. I could only hope that my content has the potential to let us all grow in our wellness journey together.

Anyways as promised, today’s blog is an inside look on the diet preparations Prince Harry and Meghan Markle had to go through in time for their royal wedding that recently took place on May 19, 2018. Since June is just around the corner, that only means one thing. Wedding season is upon us! Whether you are attending a wedding this coming month or summer as a guest, a part of the entourage, or as the celebrant yourself, there has never been a better excuse to look your best, since the pictures that will be taken that day will remain as a long-lived memory for whoever takes part in it.

Meghan Markle is a firm believer in the concept of balance and moderation. Although she supports a more plant-based diet and limits her meat intake, she allows herself to a little more flexible in the weekends. In correspondence to her plant-based diet, she relies on fresh food to keep her fueled throughout the day such as smoothies, mixing it with beneficial ingredients such as almond milk, chia seeds, to really boost its nutrients. She likes to resort to green juice as alternative source instead of coffee to kickstart her day. Diet aside, she couldn’t have gotten into the shape she is today without sweating. The fitness routine she swears by is Lagree Fitness Method on the Megaformer machine. The regimen gives you a full body workout with quick and effective results that incorporates cardio, strength-training, and flexibility. To change her routine up a bit, she likes to alternate with yoga. Her consistency is responsible for how she was able to maintain the shape she has today, without feeling the need do much work in preparation for the big day.

As for Prince Harry, his preparation did not vary too much from Meghan, since she has been cracking down on staying within a routine. His diet involved a lower carb and meat intake and cutting out unhealthy habits such as smoking and drinking. Meghan’s influence has led to his new smoothie obsession. He has been supplementing his diet by working out every day to stay toned and fit for the wedding.

Diet is not a one size fits all. You don’t need to be royal to have access to a life of health and wellness. Although Meghan has influenced Harry to make some improvements when it comes to eating habits, she encourages that “It’s not a diet; it’s lifestyle eating.”

Long live the Duchess!

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Diana Banzon

 

So long Marquette

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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

Brighten your days with balance!

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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

 

Spring recipe: asparagus and tomato skewers

Image result for asparagus and tomato skewersSpring is finally here! It is definitely marked by the rainy, grey weather today. Only one more day until another short break, Marquette. I am back today with my usual seasonal tradition, a delicious, healthy recipe.

For this recipe, I’m banking on a little bit of warm weather. You need to fire up the grill for this one! This recipe is great for any occasion, or just because you want something tasty and healthy. I want you all to try these asparagus and tomato skewers with honey mustard-horseradish sauce this weekend! Incorporate them into your Easter dinner menu to try something new.

Here’s what you need:

  • 1/4 cup Dijon mustard
  • 1/4 cup clover honey
  • 3 tablespoons prepared horseradish, drained
  • 2 tablespoons finely chopped fresh mint leaves
  • Salt and freshly ground black pepper to taste
  • 1 pint cherry tomatoes on the vine
  • Wooden skewers soaked in water
  • 1 pound asparagus, trimmed
  • Olive oil

Once you have all of your ingredients ready to go, preheat the grill. Stir together the mustard, honey, horseradish and mint in a bowl and season with salt and pepper. Let everything sit at room temperature for 15 minutes or more to allow the flavors to meld.

Next, push the tomatoes onto the skewers and add the asparagus. Drizzle with a little bit of olive oil and season with salt and pepper. Put the tomatoes on the grill and cook until charred on both sides. Grill the asparagus for about 2 minutes per side.

Lastly, put the vegetables on a platter and drizzle them with the mustard sauce. Serve them hot (my recommendation), or at room temperature.

The cool thing about this recipe is you could add in more veggies if you wanted. Try adding in carrots or potatoes, it would even be good with small bites of chicken too! I encourage you to try this new recipe and comment your thoughts on it below .I hope you all have a wonderful Easter break and get to spend some relaxing time with family and friends and healthy cooking!

Alicia Diedrich

The Pros and Cons of a Pescatarian Diet

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In the spirit of Lent, it is tradition that Catholics are expected to refrain from meat on Fridays. The tradition eludes back to the significance of fasting in correspondence to Jesus’ sacrifice when he died on the cross. Technically, “warm-blooded” animals were considered to be off limits, because they were considered to be an animal that was “sacrificed its life for us,” explains Michael Foley, an associate professor at Baylor University and author of Why Do Catholics Eat Fish On Friday? The importance of consuming fish for sacred holidays also plays a role as to why it is implemented in tradition, even during pre-Christian times. In regard to being forced to avoid meat every Friday throughout Lent leading up to Easter, I was curious as to the benefits and disadvantages of maintaining a pescatarian diet outside of purely religious restrictions.

It is widely known that consuming seafood provides numerous health benefits when implemented into any diet. Fish, in specific, is low in fat, yet high in protein, which is loaded with omega-3 fatty acids. These fatty acids only do wonders for boosting the brain and helping encourage its development. It play a significant role, since our bodies are unable to produce these fats naturally and can’t live without them. It decreases our chances of dying from heart attack, by reducing inflammation, regulating the heartbeat, lowering blood pressure, relaxing the artery walls, and ensuring blood is less likely to clot. Heart problems are ranked as the most common way to die in the United States, with statistics showing that it is kills one in four people among men and women. Taking precautionary measures, is the best way to avoid falling into this common statistic and ensuring a longer, healthier life.

As for the disadvantages of a pescatarian diet, it is no surprise that is it will be more difficult finding ways to gain nutrients that meat is known to heavily provide. Pescatarians need to be more cautious in making sure they have enough protein, iron, zinc, calcium and vitamin B12 implemented within their diet. Making sure that pescatarains are consuming the correct amount tends to be a more difficult task due to how expensive they can be in the market. It makes sense since the world’s supply is so limited. According to Dr. David Jenkins, University of Toronto professor who is a Canada research chair in nutrition and metabolism, “If we continue to consume fish at our current rate “we’ll run out by 2050”. Farmed fish don’t always have the same benefits, due to having a bigger chance of catching disease, in comparison to wild fish who feed off of algae, as oppose to being fed fish meal. Mercury contamination is a bigger concern among larger fish, that is why it is advised to eat fish that lower in the food chain, such as sardines or anchovies, which rely on algae as a main source for their diet.

As you can see, not all diets are perfect. There will always be benefits and disadvantages, no matter how healthy the options may seem. It is a matter of choosing a diet that fits YOUR lifestyle. Most importantly, a diet that is easy to maintain that you know you are capable of keeping up with and having the constant motivation to stick with it.

 

Happy Lenten Season to All,

Diana Banzon

7 Ways to Wellness

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It is spring break! (Almost). It is almost time for us to take a much needed break from our crazy-busy lives. Whether you are enjoying a break at home with family, or going to a beautiful, warm vacation destination (I am slightly jealous), this break gives us the perfect opportunity to work on our wellness. The cool thing about wellness is that it means something different to everyone, and being well can be accomplished in so many different ways. The other neat thing about it being different for everyone, is that means everyone can do it! Everyone can be well in their own way. The trick is to find a way that works for you. I want you all to try something new over spring break, something that will fuel your wellness. If you don’t know where to start, I have a list of 10 great options ready for you.

Read a book.

And no I don’t mean any old textbook that you’re used to. Step outside of your comfort zone and pick up something completely different. Try out a new genre. You may end up loving it, and if you don’t, hey, you learned something new about yourself!

Get some sleep.

This is so important! Most people do not get enough sleep, and that is so detrimental to our overall health and well-being. You are not the only one that has struggled with getting the right amount of sleep. If you need to, seek help from your doctor, or recruit a family member to hide your phone from you at 9 pm every night!

Go outside.

Fresh air is a beautiful thing. Even if you are not planning a trip to sunny Mexico over the break, get outside. Wisconsin weather is pretty unpredictable, but in the end your body will thank you. Get outside and get some exercise!

Talk to a stranger.

Make a new friend! There are so many interesting and wonderful people in this world. You never know what is behind a stranger’s face. Everyone has the potential to offer you something useful, whether it be a simple piece of advice, a hard life lesson, or an amazing friendship.

Make art.

Be creative! Now, I may be biased since I am an artist, but you have to give it a shot! Diving into the creativity of art frees your mind and lets it wander. It lets you forget about all of your worries for a moment in time. Give it a shot, be creative!

Volunteer.

Put yourself out there and give back to your community. I am a strong believer in the power of service for everybody. Helping is a great way to lift others up and a great way to lift yourself up too. Helping feels good and it makes a difference. Be the difference!

Relax.

This may be the most important one of all. Actually allow yourself to take a break. Everything these days is always GO, GO, GO. And while it keeps our lives exciting, it can be exhausting. So please, allow yourself some much needed relaxation.

 

I hope all of you have a wonderful break, and please, please, please, try something new from this list! I would love to see you all do something to kick start your wellness over the next couple weeks.

Alicia Diedrich

Say Hello to Allergy Sneeze-on!

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Warmer weather, longer days, no longer dreading the walk around campus…sounds all appealing right? In exchange for the spring season coming into full blossom, it is normal to expect those pesky allergies that come with the territory. Unfortunately, I am personally dealing with allergies right now, and it definitely is draining every drop of motivation in me. With the unsanitary environment we are constantly exposed to within a college campus, it is also very difficult to determine whether symptoms point to having a cold versus having allergies, since getting sick is so common. Both issues are meant to be treated differently, despite their symptoms being very similar. I am going to share ways on how to decipher whether you are up against allergies or dealing with those dreaded cold symptoms.

First off, it is important to address the obvious differences between how the common cold start, in comparison to how allergies do. The symptoms of a common cold is caused by a virus, versus the allergens tat obviously cause allergies to flare up. According to Laura Schwecherl of the Greatist, symptoms of a runny or stuffy nose along with sneezing is very common among those suffering with a cold and allergies (2012). Fortunately, the differences outweigh the similarities, making it easier to diagnose yourself between a cold and allergies. Usually an obvious indicator that gives away whether it is either one or the other, is the longevity of how it lasts, which can unfortunately blur the lines once the first symptoms come around at first. Colds last a little long than a week, as opposed to allergies that bother people for months. The time of year also plays a significant role, due to colds being more prominent in the cold seasons such as fall and winter, versus allergies that are known to flare up more during the spring time when everything goes into bloom and pollen is notoriously known to be more prominent around then. Since mucus plays an immense part in both symptoms, the different types that are present is another indicator as to what specially the person is dealing with. More of a thicker, yellower mucus is associated with the common cold, in contrast to allergies that deal with more of a watery consistency of snot that leaks uncontrollably every now and then. Both can be easily avoided by growing into the habit of washing your hands since colds are contagious, unlike allergens that can only be avoided indoors by shutting a window and being cautious around pets who often carry it due to constantly having exposure outdoors.

It is unfortunate that sometimes our health becomes the last priority when dealing with such busy schedules. It is important that during these situations, we take time for ourselves. We have the privilege of having one body, so why not take care of it to the best of our abilities? Making sure that our bodies are in the best shape they can be, will only ensure even more productivity within our fast-pace lifestyle!

Diana Banzon


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