Posts Tagged 'motivation'

Combating The Daily Zzz’s

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With my new 8-5 schedule at my internship, I have finally come to terms that I am not as young as I used to be. Back then, I would be full of energy and never wanted to take naps, but now that is all I could ever dream of. Despite never being a coffee or energy drink type of person in the morning or in general, I have realized as to why so many people rely on their daily dose of caffeine to kick start their day with energy. With caffeine having the reputation of being known to contribute to negative health effects, I wanted to find alternatives that could help achieve the same end goal of staying awake and energized to finish the day strong!

First, I want to address the negative impacts on caffeine and as to why it was crucial for me to find healthier options to combat tiredness. It is considered as a natural stimulant that targets the central nervous system. Depending on the amount of caffeine, Mayo Clinic suggests that it can lead to insomnia, nervousness, restlessness, irritability, an upset stomach, a fast heartbeat and even muscle tremors. Caffeine has the potential to cause withdrawals to those who abruptly stopped consuming it, but were previously reliant on it. Despite the negatives, caffeine does serve its benefits to people who consume it on the daily. Everyone reacts differently to caffeine, so remember that moderation is key!

HYDRATE, HYDRATE, HYDRATE! Water is an easy fix to sleepiness because dehydration is known to contribute to overall fatigue.

Get MOVING!  Staying sedentary for hours upon end only contributes to tiredness that leads to no productivity. So when you feel the z’s coming in, get up and walk around. Do anything you need to do to get your body active.

Eat to Refuel!  Low blood sugar causes mental fogginess and lethargy. Increase it by eating healthy snacks that will maintain its longevity when it comes to providing energy!

Spark Conversation! The beauty of conversation is that it can be easily done in a workplace where people usually find themselves getting tired. You are surrounded by co-workers who are busy getting their tasks done, but sometimes a chat break, where you are fully engaged, is just what you need to maintain the energy that will last you throughout the day.

TURN UP the Lights! Dim lighting is known to contribute to fatigue. Turning up the brightness within any space increases overall alertness that will shake you back into work mode!

SWITCH it UP! Doing the same task over and over, gets old whether you are tired or not. Rotate the tasks you are working on, if one in specific is burning you out. It is not beneficial to dwell on a project that is wearing you out, when you can be using that time toward something else. It will keep your mind stimulated and encourage full engagement in the projects you are working on.

Remember to stay awake and be engaged in everything you do. Life is too short to be missing out. Despite work having the tendency of draining you mentally and physically, don’t let something like tiredness hold you back from achieving your full potential!

 

Diana Banzon

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

Healthy you, happy 4th

Happy 4th of July to everyone! I hope you are all planning to spend some quality time with loved ones today. As we spend today celebrating our independence day, we must keep wellness in mind, just like any other day. It’s a great day to get in some exercise or spend some time cooking a delicious, healthy meal for the holiday. The weather is supposed to be beautiful all day today here in Milwaukee, so make sure to enjoy it!

When it comes to holidays, it’s normally a lot harder to keep ourselves active and well since there always seems to be tons of unhealthy food around and plenty of excuses to put off exercise until later. But I encourage you to instead use those very reasons as motivators to get up, get in some exercise, and take pride in eating something healthy. Do something for the wellness of your mind and body. If you have some extra free time on your hands, that’s exactly why you should do something good for you.

Since you may already be spending time with family and friends, you can easily make it into a fun group activity. If you want to do something fun and active, get in a bike ride or a swim, or pick up a ball and toss it around for a game of catch. If you just want to relax, do some yoga and mindful meditation. You’ll feel more relaxed and rejuvenated afterwards. Cooking or putting together a healthy snack can even be a relaxing activity, and you get to fuel your body with plenty of vitamins and nutrients at the same time. Berries are a healthy, delicious, and easy snack to make into a 4th of July themed appetizer, but there are an endless amount of options for eating something healthy. 

Most of all, it’s good to keep a positive attitude and know that just because it’s a holiday, that’s no reason to forget about taking care of your health and well-being. 

Wishing you a safe and healthy 4th of July!

Alicia Diedrich

Inspiration for the Journey

By Sara Harvey – If you have committed to fitness and exercise on a regular basis, congratulations!  With every workout, you are improving your health and wellness.

Many people are lucky enough to see improvements almost immediately, such as increasing their walking time from 30 to 40 minutes in the first two weeks.  Unfortunately for others, progress may come more slowly, like taking a little longer to graduate to higher weights.  In these cases it can be challenging to keep your motivation high and avoid being discouraged.  One resource I have found is an inspirational blog called Reasons to Be Fit.   This visual blog is a great resource and inspires me every day.  A few samples:

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This is such a good reminder, especially when we perhaps focus a little too hard on the upcoming swimsuit season!  Another great one:

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I get a real kick out of seeing my reflection when I run…who is that fit person?  Oh yeah, it’s me!  OK, one more:

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