Posts Tagged 'Wellness'

Date Night Do’s


The month of February is unfortunately coming to an end, but what better way to celebrate than a little date night to keep that spark alive? Date night is not restricted to only the month of February, but it is a fun reason to celebrate the season of love! Here are some date ideas that will give you an opportunity to bond with your significant other, while making a positive impact on your health and wellness. Through sickness and health, right?

Romantic Bike Rides

Known to be one of the best forms of cardio, it will really get that heart pumping – from both the physical effort being put into the activity and all the love you will be receiving from your partner! The exercise itself isn’t too strenuous that conversation can be held during your time together. It’s a perfect opportunity to catch up, while getting a work out in. You won’t even realize that you are busting a sweat because you are in such great company.

Couples Yoga

For overall intimacy to be established, there must be a healthy foundation of communication to take place. Doing yoga with a partner requires both communication and trust to cultivate that sense of safety when proceeding to various pose styles throughout the exercise. The teamwork needed to get the most out of the workout will both be a bonding experience and an opportunity to share some laughs.

It Takes Two to Tango

Ballroom dancing is a great way to show off some fiery passion and chemistry, while burning some calories on the dancefloor. There are a variety of dance styles out there that you are sure to find something that both you and your partner will enjoy. Take a class or go to a Latin club, you can pretty much make anywhere your dancefloor!

Farmer’s Market Date

Dates often have this misconception that they have to be so fancy and elaborate. Who says that you can’t have some real quality time doing the tedious task of grocery shopping with a partner that might be boring otherwise? Taking a nice stroll down you local farmer’s market will not only allow a chance for some quality conservations, but it will get your heart rate going. Eating organically and locally grown both benefits your community and your health – what more could you ask for? Aside from singling out only going to farmer markets, having another person being accountable for your food purchases while grocery shopping might just be the push you need to be more conscious about what you end up taking home!

Stay In for a Dinner Date

Cooking with each other is often overlooked since it could be something you and your partner do everyday, but taking time out of your day to make a real dinner that is healthy will not only save your wallet, but your health since you are aware of everything you are putting into the meal. Dim the lights, light a few candles, and BOOM – romance is air! 

Keep the ones you love on this earth around for that much longer by inhabiting a lifestyle of health and wellness. Date night have never looked so healthy!



Diana Banzon


Reasons to Love Love

Couple behind heart shaped balloon

Whether you are single or taken, love is a universal feeling that everyone should feel and express beyond just Valentine’s Day! That magical feeling is enough to do wonders on your mental and physical health that many don’t realize. You only have one life –  why not make it one where you are happy and healthy? It’s a free and priceless gift that you can give to anyone, and feels even better when given back in return. Here are reasons as to why you should always be spreading the love beyond the holiday!

Longer Life, Happy Wife

Studies show that married couples enjoy greater longevity than those who are single. The factors that contribute to this overall statistic doesn’t discriminate to solely just partners, but friends and family too! That caring constant interaction is enough to lower rates of substance abuse, lower blood pressure and less depression than single peers, so surround yourself with people that you love! 


Rates of diabetes, heart disease, Alzheimer’s, lung disease, and other chronic ailments are all lower in married people than in unmarried people. Your ultimate cure to lowering the chances of these diseases and spending more time on earth with your soulmate is as easy as finding that special someone. 

So Long, Stress!

The honeymoon phase unfortunately comes to an end, but on the bright side, all of that dopamine starts to interact with another brain chemical called oxytocin that gives you those “warm and fuzzy” feelings for your partner that carries over to your health. Loneliness has the ability to increase inflammation and activate pain centers that eventually lead to anxiety. Cortisol and adrenaline levels rise when people feel insecure and threatened, but all that can be easily fixed with the comfort of a companion.

Cautious about Self Care

Consistent social and emotional support is motivation enough to be held accountable to live a healthy lifestyle. When it comes to that much needed push to work out, or pay a visit to the doctor’s office when there is denial for medical attention, loved ones will always be there to encourage these actions because they care.

Financial Stability

When marriage comes into the picture, financial factors comes into health and how much access you have to it. Being financially stable in the first place is enough to reduce stress and anxiety, since money restraints have the capability of contributing to it. Being in marriage increases your chances of getting health care, which is enough insurance to know that you will be taken care of in any health problems were to arise!

Valentine’s Day is just a day. Extend that love beyond just that. You will be not only be bringing more positivity in this world, but benefit from all the love you will be getting back.


Diana Banzon


Game Day Gainz

With the Super Bowl being all the rage last weekend, how healthy did you manage to eat at the preview party whether it be at a bar or at the comfort of a home? With National Marquette Day coming up, it is a smart idea to fuel up but in the healthiest way possible so you can ensure that you will have enough energy to last throughout all the fun festivities. Here are some recipes perfect for any game day weekend when you want to indulge, but without the guilt and sacrificing flavor!


This sets the mood for the party! What better than to celebrate with a punchful of jungle juice? It’s a party staple that is most convenient to serve to guests!  

Healthy Jungle Juice

  • 1-2 shots of vodka (that’s 1.5 – 3 oz.)
  • 2 oz. white wine like RIESLING
  • 2 oz. pomegranate juice
  • 4 oz. coconut water
  • 2 oz. pineapple juice
  • ½ lime, juiced
  • ice (optional)



You need a variety! Keeping these options solely to finger food is the perfect party favor to keep everyone satisfied and fed!

Baked BBQ Chicken Egg Rolls

  • 3 boneless skinless chicken breasts
  • 1/2 cup BBQ sauce
  • 1/4 cup low sodium chicken broth
  • Salt and pepper to taste
  • 1/2 cup frozen corn, defrosted (optional)
  • 1/2 cup shredded cheddar or Monterey jack cheese
  • 15 egg roll wrappers
  1. In a small bowl whisk together the BBQ sauce, chicken broth, salt and pepper.
  2. Place the chicken breasts in a slow cooker and cover with the sauce.
  3. Set the slow cooker to low, cover, and let cook for 4-6 hours or until the chicken is tender and shreds easily.
  4. Shred the chicken with 2 forks and stir in the frozen corn.
  5. If the chicken needs more BBQ sauce go ahead and add more now.
  6. Preheat your oven to 400 degrees and line a baking sheet with parchment paper.
  7. Fill each egg roll wrapper with a couple tablespoons of the shredded chicken, being careful not to overfill them.
  8. Top the chicken with some of the shredded cheese.
  9. Brush all around the edges of the egg roll wrapper, then tuck in the sides, and roll it up tightly like a burrito.
  10. Seal the end of the egg roll with a little more water then place it seam side down on a baking sheet lined with parchment paper.
  11. Continue the process until all of the egg rolls are made.
  12. Spray or brush the tops of the egg rolls with oil then place them on the middle rack of the oven and bake for 12-15 minutes or until they start to turn golden brown.
  13. Remove from the oven.


Skinny Zucchini Mozzarella Sticks

  • 1 Large Zucchini
  • 2 Individually Packed Light String Cheese Sticks, very cold
  • ¼ Cup Italian-Style Panko Breadcrumbs (Plain is okay)
  • 2 Tablespoons Parmesan Cheese
  • 1 Teaspoon Garlic Salt
  • 1 Teaspoon Onion Powder
  • 1 Teaspoon Black Pepper
  • ¼ Cup Flour
  • 1 Egg, beaten
  • Cooking Spray
  • Toothpicks
  1. Preheat oven to 425°. Line a baking sheet with foil and spray with nonstick cooking spray. Set aside. Remove the ends of the zucchini and cut in half and then into ½ inch strips. Remove string cheese from packaging and cut in half widthwise. Cut each halve into thirds. Each string cheese should yield 6 small pieces about the same length as the zucchini pieces. You should have a total of 12 pieces of string cheese In a shallow bowl, combine the panko breadcrumbs, parmesan cheese, garlic salt, onion powder and pepper. Mix well. Place the flour in a separate shallow bowl. Additionally, beat the egg in a separate bowl. Take each zucchini piece and pair it with a string cheese piece. Secure in place with a toothpick. Dip the zucchini/string cheese into the flour mixture, making sure to shake off any excess and then into the egg mixture. Finally, dip into panko mixture and place on foil lined baking sheet. Bake for 15 minutes or until golden brown. Turn the zucchini sticks one time during the cooking process and spray the tops with a little cooking spray. Serve with dipping sauce of choice.


Light Shrimp Cocktail Bites

  • 36 Triscuits your favorite flavor
  • 2 eggs
  • 1 c. water
  • 8 oz. light cream cheese
  • 1/4 c. non-fat plain Greek yogurt
  • 1 Tbsp Worcestershire sauce
  • 2 Tbsp lemon juice
  • 1/4 c. green onion diced
  • zesty cocktail sauce
  • 36 medium pre-cooked shrimp thawed, rinsed and patted dry
  1. Whisk together eggs and water and pour in a shallow dish. Soak Triscuits for 8-10 minutes in the mixture until they are just soft enough to press into mini muffin tins. After pressing all of the Triscuits into mini muffin tins sprayed with non-stick cooking spray. Bake the Triscuits for 30 min at 350°. Remove from the tins and allow to cool to room temperature. (You can make the Triscuit cups ahead a day or two in advance and store in an airtight container.)
  2. In a medium bowl, add the cream cheese, Greek yogurt, Worcestershire sauce & lemon juice. Using a hand mixer, beat on high for 2-3 minutes until smooth. Scoop the mixture into a sandwich bag and snip the corner of the bag. Using the bag, pipe a Tablespoon of the cream cheese mixture into each Triscuit, top with 1/2 tsp. cocktail sauce and one shrimp.
  3. Garnish the cups with green onions and serve immediately.




Homemade Peanut Butter Oreos


  • 3/4 cup spelt flour (Readers have reported success with Arrowhead Mills gf as well.) (120g)
  • 1/4 cup plus 2 tbsp dutch cocoa powder (30g) (Regular cocoa is fine; the Oreo cookies just won’t taste as authentic.)
  • 1/4 cup plus 2 tbsp xylitol or sugar (or coconut sugar) (78g)
  • 1/4 tsp salt
  • 1/4 tsp baking soda
  • 1 tsp pure vanilla extract
  • 1/4 cup vegetable or coconut oil (44g)
  • 3 tbsp milk of choice (45g)
  • 2 tbsp pure maple syrup (or agave) (30g)


  • 1/2 cup peanut butter (or allergy-free alternative) (110g)
  • 1/2 cup coconut butter (For a coconut-free version, see “nutrition info” link below) (110g)
  • 1/4 tsp pure vanilla extract
  • pinch salt
  • stevia extract to taste, or 1/4 cup powdered sugar

Combine first 5 ingredients, and stir very well. In a separate bowl, combine all liquid ingredients for the cookies. Mix wet into dry to form a dough, then refrigerate 30 minutes before baking. Preheat oven to 300 degrees F. Put dough in a plastic bag, and smush into one big ball. Remove from bag, roll into a thin dough, and cut flat circles using a circle cutter or a circle-shaped lid. Bake on a greased cookie tray for 11-14 minutes (depending on whether you want softer or crispier cookies). They’ll still look a little underdone when they come out of the oven, but that’s ok. Important: allow to cool 10 minutes before removing from the tray.

For the filling: first make sure your coconut butter is softened. Mix all filling ingredients in a small food processor (or very patiently with a fork, if you must. Texture might be a bit crumbly if you mix by hand; be sure to start with softened peanut butter). Divide filling among half of the cookie discs, then top with remaining cookie discs and fridge so filling firms up. Makes 20-25 sandwich cookies, depending on the size of your circle cutter and whether or not you bother to re-roll all the dough.


Be the MVP at your next game day get-together with these nutritious, but tasty recipes!


Have a happy game day!

Diana Banzon


Wellness Biography: John Brown

Meet John! I wanted to explore what the realm of physical therapy has to offer, so who better to ask than someone who is in Marquette’s PT program and have their studies revolve around all things health and wellness. John’s outlook has personally inspired me to become a better version of my self. Health is often taken for granted and he made me realize that it is the preventable measures we take now is what is key to living a long life of wellness. screen shot 2019-01-29 at 11.17.09 pm

Introduce yourself.

Hello, my name is John. Within my studies at Marquette I’ve learned a plethora regarding personal wellness and the vast components of the body. At home in Chicago, I live with my ma and keep close correspondence with friends that are close to me.

Tell me about your health and wellness journey?

I worked out in high school with a the baseball team and obtained the basics of hypertrophy, program training, and teamwork. A trip I took opened my eyes to the multitudes of lifestyles and directions one can take their persona, with their corresponding health.

How has your major affect your health and wellness journey?

It gives me the tools to really look at my body in a more advantageous and objective position. I try to take more care in everything I consume or interact with that may have long time effect on my body.

Do you consider your cultural background having an effect on your overall health habits?

Nope. Other than my mom cooks some quality cuisine and when my Italian family is around.

Is there anything you would like to improve on you health and wellness journey?

I think nutrition is the main variable that is left when thinking about improvements that I can make to my lifestyle. ‘Good’ nutrition is expensive to obtain without a large amount of time at your disposal. With that said, everyone is just trying to stay in the best position that they can be in. I work on my health in tandem with my personal life.




Glass A Day Keeps the Doctor Away

Home-Tile2-12-16The holiday season is approaching, and there is no better way to accompany your meals than with a nice glass of wine to top it all off. Although implementing alcohol to a healthy diet does have a negative connotation, moderation is key. Cheers to popping open a bottle and celebrating everything that the holiday season has to offer – with all the people whom you love the most!

Immune System Boost

Moderate alcohol consumption has the ability to fight off unwanted infections, keeping your immune system in balance!

Reduced Risk of Stroke

Red wine contains phenols that act as a natural blood thinner, in turn, breaking up any blood clots that could lead to a stroke. There is also resveratrol found in red grape skins that have the potential to protect against stroke when the grapes are turned into wine.

Lowers Cholesterol

Procyanidins found in red wine helps promote a healthy heart that lowers cholesterol. Resveratrol lowers bad cholesterol, while increasing the good cholesterol resulting in the desired cholestol levels that will keep you healthy! 

Reduces Risk of Cancer

The thought of cancer is just scary because studies seem to claim that anything can increase ours risks these days. So when you hear a study that counteracts these claims, why not hop on that bandwagon? The antioxidants found in wine combat free radicals that allow cancer to thrive. Resveratrol not only combats heart disease, but also is known to fight against cancerous cells. It is a practically a win win situation for everyone!

Improves Cognitive Function

Wine is food for the brain! The chemicals found in red wine prevent neurons found in the brain from dying off, improving overall brain function. It protects the brain from dementia and essentially decreases your chances of getting neurodegenerative diseases such as Alzheimer’s and Parkinson’s.

Cheers to a new year and long life!

Diana Banzon


No Shave November!



It’s finally that time of year when it starts to get chilly and and all the beards come out – for a great cause of course! November is the season where it is encouraged for men to embrace their hairs and ditch the razors in order to donate the money that could be going toward grooming tools to support cancer research. Aesthetics and charitable efforts aside, here are the health reasons that should motivate you to join the movement in rocking some scruff this November!

Your own personal toxin filter

There are many toxins that float around in the air that can pose as harmful to the lungs. Fortunately, your scruff can catch some of these pesky irritants such as pollen and dust, making it ideal for anyone who deals with asthma or allergies!

Sun protection

Studies show that a beard can help protect your skin from up to 95% of harmful UV rays. People disregard that the sun still can take a toll on our skin – even during the colder months. So remember to slather up on the sunscreen all year round!

Blemish protection

The act of shaving itself, having skin to skin contact with a blade that harbors bacteria, is only setting you up for breakouts. Having the skin openly exposed like that makes the pores more susceptible to absorbing oil and bacteria. Letting your beard grow free not only gives your skin a break from the abrasive process, but can instantly camouflage acne if it were to ever occur within that area of the face.

Habors moisture

With the weather being as drying and unforgiving as it is, the hairs of a beach can trap the skin’s natural oils that helps keep the skin nice and moisturized. Think of it as your very own natural you didn’t need to purchase that goes with you everywhere!

Whether it be through a donation, or embracing the ability to have hair that cancer patients lack, working a bearded face this season may just be the look! Beyond the positive health factors that go into letting your facial hair go wild and free, the cause is all the more reason to participate in this movement!


Stay warm and fuzzy,

Diana Banzon


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.


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

Join 596 other followers

Follow us on Twitter


Hours & Info

Mon-Fri 8 am to 4 pm