Posts Tagged 'summer'

Beat the summer blues

Although it is summer and there have been plenty of warm and sunshine filled days, this year has been particularly stormy. And there are thunderstorms in the forecast for most of the rest of this week. So if storms give you the blues, then make sure you get outside today while it’s nice and hot to take in some vitamin D (and don’t forget to wear sunscreen).  

Personally, I really enjoy thunderstorms, but when it’s rainy every day or wakes me up in the middle of the night, it gets a little sickening. It’s summer, It’s supposed to be nice enough to enjoy a day at the beach or biking the trails. But this year has left us all wanting to close our blinds and stay in bed all day. Who wants to walk around campus in the rain? And although you may be tempted to stay in the darkness in the comfort of your bed, lift your mood by doing the exact opposite. Get up and move around the house, turn on lights to help you forget about the looming dark clouds in the sky above. I personally say get outside and enjoy it, rain or shine, but I realize this option may not be everyone’s cup of tea.

If you do decide to stay indoors because of rain, do something good for yourself at home. It’s the best excuse there is to clean your house from top to bottom, cook a delicious and healthy meal, do some yoga and meditation, read a new and exciting book, or spend some quality time with your pets and family. There are an endless amount of healthy and positive activities to fill your day so that you don’t have to give in to the gloomy weather.

No matter what the weather is, use it to your advantage. Use the nice, warm days to be active outdoors, and use the stormy days as personal days to work on improving yourself or your surroundings. Never let a day go to waste, find something meaningful to do everyday. Finding a purpose in your everyday life will help beat the summer storm blues.

Alicia Diedrich

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

New year, new us

IMG_3267Welcome back, MU community! It’s the second day of the school year and Employee Wellness has lots planned for this semester. We are really excited to share it all with you! First off, yes, it is still me, Sarah, but we have a new face on the team. Her name is Alicia Diedrich, and she is excited to start spreading some wellness news, too. You’ll be hearing from her more next week.

Last January, I started a little bit of a redesign of the structure and content on our webpage. You may have noticed. Get ready for some more future updates and cool upgrades to where you are finding wellness information through us. We hope to have more helpful facts ready for you more often very soon.

I’m also pretty stoked to let you know that we will be working more with the Office of Marketing and Communication. Hopefully this will allow us to become a full service wellness desk, able to answer all your questions and bring you details about tons of cool and health-centric events on campus and throughout Milwaukee.

Speaking of cool events on campus, we already have plenty of fun classes planned to help you get in your daily fitness. From yoga to crossfit, we don’t want you to forget to have fun every once in a while during the work day. Getting fit at the same time is a plus. Be sure to register here to check out our calendar and take another step toward a healthier lifestyle.

So get excited and get moving, MU! Let’s make this a great and healthy semester.

Wellbeing Biographies: Sarah Schlaefke

DSC_6036

Photo by Nolan Bollier

Recently the news contains headlines that are riddled with devastating events. Dark and dismal happenings like shootings, bombings and corruption cover our TV screens, newspapers and social media feeds. I don’t know about you, but I could use a pick-me-up. Here’s my shot at adding a little positivity to your daily news intake.

As a wellness website, I feel that it is important to recognize, celebrate and encourage the sharing of our own healthy lifestyles as well as the lifestyles of those around us. Through Marquette Employee Wellness, I would like to start a little collection of stories amongst our campus of the positive changes, successes and even valiant efforts put forth by our community. This is an opportunity to share with those around us what we have been working on, not to boast and not to be ragged on for it, but to set forth positive examples and inspire each other to take on wellness for ourselves. We are, however, Marquette, and we do, in fact, make quite a difference, even in our own lives.

So to start us off, I’ll let you in on a little more about me.

A year ago, I could not have told you that I would be writing anything even remotely near to “wellness.” I did not really know what it meant to be well. I was struggling with some heavy depression, a not-so-healthy relationship and just an all-over raincloud on the outlook of my life. After a while, and after I had given up on the hopes of being happy, something changed.

I woke up one day feeling like I deserved it, which is true – we all do. I deserved to be happy. I could make that my reality, too. I just had to go at it headfirst. From that moment, I cannot think of a single regret.

I tossed my garbage relationship out the window. I started doing things that I wanted to do again, not things that I thought were out of the way and approved of by everyone else. I quit the job that made me unhappy. I took up rock climbing and full-fledged strength training. I cared more about what I ate, telling myself that my body deserves to be fueled correctly, so that I could go and accomplish the great things I wanted to accomplish.

Yes, I still had a handful of people doubting me, telling me “no,” or putting me down. I actually just decided that life is too short to care what they think. It was a tough pill to swallow, but in the end I realized that at the end of the day, I have to live with myself, so taking care of myself and my wellbeing became very important.

Today I am part of an amazing relationship with a man who makes me really happy and is pretty much my best friend/default adventure buddy. I am extremely excited to start up classes again this semester; I am very much looking forward to working with the teachers I  have. I also just recently began writing freelance articles with OnMilwaukee, one of my journalistic dreams come true. I have been slowly seeing progress in my climbing, which I have been using as inspiration to making new media featuring nature and the outdoorsy lifestyle. My faith is strong. My relationship with my family is full of smiles and laugher. And I am just about done with all of the anxiety and depression treatment that I started when all I could see is dark blue. All in all, I don’t think I could say I have ever been happier than I am right now. I am proud of my wellness and that is why I am here. I am aching to inspire others to take hold of life and just go for it, go for the happiness. And I know I am not the only one.

Here’s the good part. Since I can’t be alone on this wellness adventure, I want to hear from you about the successes, goals and healthy habits that have made you a better person. Your story does not need to be long, and it doesn’t need to be perfect (that’s why I have copy editing experience, don’t you worry). But I do want to hear it.

It is important to support each other in our journeys to wellness. This is why I feel this little project is essential. I hope that you will reach out to me with a story. We are not alone this planet for a reason. Let’s work together on being the difference in each of our lives.

Wellbeing Biography stories can be submitted to me, Sarah Schlaefke, at sarah(dot)schlaefke(@)gmail(dot)com. I will edit them up and let you know when they will be posted! Please feel free to include a photo, too, because the Internet loves pictures.

Thanks for reading, hope to hear from you all soon. Stay healthy, my friends.

Summer Cookout Series: Chocolate Pretzel Bars

original-201202-HD-pretzel-bars

Photo via Julie Craig

Well, would you look at that. We are already at the last week of July! Since this month is coming to an end, I want to share with you my favorite way to end any meal – dessert. And since we are still talking about summer cookouts, I dug up one of my favorite picnic desserts and tweaked it just a tad to make it a little bit healthier.

This gooey, chocolatey, pretzel-filled dessert has all the ingredients to appease any kind of cookout guest. Take on a sweet tooth with the melty chocolate and satisfy the salt-lover with the chunks of pretzels bursting from every bite. These pleasing pretzel bars are the perfect way to end the party.

INGREDIENTS

1 1/2 cups of whole grain wheat flour
1 teaspoon of baking soda
1/2 teaspoon of salt
1 1/2 sticks of softened unsalted butter
1 cup of light brown sugar
1/2 cup of sugar
2 large eggs
2 teaspoons of pure vanilla extract
One 12-ounce bag of bittersweet chocolate chips
2 tablespoons of crushed cocoa nibs
1 1/2 cups of coarsely chopped mini quinoa pretzels
2 tablespoons chocolate sprinkles

HOW TO MAKE THIS RECIPE

  1. Preheat the oven to 350°. Line a 9×13-inch metal baking pan with parchment or wax paper, allowing overhang on the edges of the pan.
  2. In a bowl, whisk together the flour, baking soda and salt. In a larger bowl, using a mixer, beat the butter with both sugars at medium speed until light, so only beat it for about 1 minute. Then add  in the eggs and vanilla and beat again. At a lower speed,  now beat in the dry ingredients. After, stir in the chips, nibs and pretzels by hand.
  3. Spread this concoction in the pan and dust the top with the mini chocolate sprinkles. Bake for a half an hour until golden and the center should still be still be a little gooey. Let cool completely. Just pull on the parchment paper to get the bars out of the pan. Cut them up and enjoy!

Summer Cookout Series: Glazed Bacon Cheeseburger

square-1467049670-bacon-burgers

Photo via Debra McClinton

Hello friends! We are hitting the middle of summer, so I hope your cookouts are roaring! With only a few weeks left in July, I would like to give you a quick main course idea, healthily upgraded of course.

This juicy stuffed burger is an upbeat and easy twist to the classic cookout meal. Complete with a bacon and cheese stuffing, this glazed burger is sure to keep you guests coming back for seconds.

Ingredients

3 tablespoons of dark brown sugar
1½ teaspoons of paprika
½ teaspoon of garlic powder
½ teaspoon of ground cumin
¼ teaspoon of chipotle powder (chili powder works too!)
¼ teaspoon of salt
¼ teaspoon of ground black pepper
1 pound of ground turkey
½ cup of low-fat shredded sharp Cheddar cheese
6 slices of cooked, crumbled turkey bacon
4 whole-grain rolls

Directions

  1. Heat grill to a medium temperature. Mix the sugar, spices, salt and pepper in a small bowl and set to the side. Mold the ground turkey into 8 round patties. Combine the cheese and crumbled turkey bacon together in another bowl, and then place an equal amount of the mixture on only  4 of the patties.
  2. Place the remaining 4 patties over the cheese and turkey bacon mixture. Press the edges of the burger to seal. Generously pat and cover each burger with the sugar and spice mixture. Grill until it is as done as you’d like! Enjoy!

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

Join 485 other followers

Follow us on Twitter

Archives

Hours & Info

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