Taco 'Bout Wellness: Recent Episodes
Courtney Handeland & Natasha Schultz
Just like a good taco consists of a variety of toppings, which can be changed for personal preference, so too is wellness! There are so many pieces to wellness, and it might look different for each individual, and with each season - And that is TOTALLY OKAY. In this podcast, your WEHWC Wellness Coaches will explore the many aspects of wellness... we may even throw in a healthy taco recipe from time to time.
The Alzheimer’s Association recently released their 2024 Facts and Figures report and there is an estimated 7 million American’s currently living with Alzheimer’s disease. Tune into this episode of our Healthy Brain Edition to learn about the signs and symptoms of dementia compared to normal aging, current available treatments for dementia, and some helpful resources for those who are struggling or supporting a loved one with Alzheimer's.
--- Send in a voice message: https://podcasters.spotify.com/pod/show/tacoboutwellness/message
Tuen into the first episode of our Healthy Brain series and learn some basics about dementia and Alzheimer’s and helpful tips to keep your brain healthy.
--- Send in a voice message: https://podcasters.spotify.com/pod/show/tacoboutwellness/message
Check out our new series and learn why you should Think First about brain health!
--- Send in a voice message: https://podcasters.spotify.com/pod/show/tacoboutwellness/message
Spring is here extra early this year! With some warmer temps and sunny days, many are feeling motivated and ready to jump into yardwork! But be sure to listen to this replay from 2021, Gardening, Landscaping & Rain Barrels, Oh My! , before you pick up the rake or pruning shears.
--- Send in a voice message: https://podcasters.spotify.com/pod/show/tacoboutwellness/message
What if we all had access to quality healthcare? What ifhealthcare was more transparent? What if we were able to remove some of the barriers to seeking and receiving care? Would heart disease still be the #1 killer? In this episode we dive into these topics with Dr. Eva Imperial, a physician for our virtual health team AND the founder and CEO of iHLTH, a female,minority owned lab business. Her mission is to make healthcare more transparent, accessible, and affordable for everyone. Along with our discussion on quality healthcare and accessibility, we also talk about some of the very basics for heart health, when to seek in-person care, how you can make virtual care work for you, and (every coach's favorite) how you can take some baby steps to establish habits that will help improve your health. Don’t forget to check out our webinar series on Heart Health! You can learn more about Dr. Imperial and iHLTH via the website, or on Instagram: @ihlth_
--- Send in a voice message: https://podcasters.spotify.com/pod/show/tacoboutwellness/message
Behavior change can be a challenge. This replay of our 2021 two-part episode, Pitfalls of Behavior Change, is full of tips to increase your success with any behaviors you are trying to shift this year!
--- Send in a voice message: https://podcasters.spotify.com/pod/show/tacoboutwellness/message
Have you noticed everyone's overflowing garbage and recycling bins by the curb this time of year? Us too! The ideas shared in our interview with Jenna Biermann, Recycling Specialist for Waukesha County, are sure to have you thinking more green this holiday season, and saving money too! Tune into this episode for tips on how to reduce your holiday waste, gain a deeper understanding about which wrapping can be recycled, and other strategies that can be applied all year long.
Dive deeper with our Holiday Sustainably Workshop
Be sure to check out our previous episode on Recycling: Reduce. Reuse. Recycle
Click here for the Waukesha County Recycling Guide
Mattel PlayBack Program, Lego Replay Program
--- Send in a voice message: https://podcasters.spotify.com/pod/show/tacoboutwellness/message
The shift in seasons brings new joys, and also becomes a place to move our bodies in different ways. The new movements can be great but can also increase our risk for injury if we are not prepared. Tune into this episode with our Physical Therapist, Jen LaPlante, to learn how you can get through winter and transition into spring, and eventually back into fall, with less aches and pains.
For support with movement at home, be sure to check out these short movement break YouTube videos:
Strength , Stretching
--- Send in a voice message: https://podcasters.spotify.com/pod/show/tacoboutwellness/message
Stopping tobacco use is often a challenge for all parties involved. In this episode we chat with Everside Regional Medical Director, Nancy Plemmons, to explore strategies to break free from tobacco. We dive into the many modalities for tobacco and discuss the health concerns, as well as tips for moving away from those products. Nancy also shares tips for those who are supporting a loved one through the process of stopping tobacco use. Be sure to look into resources available if you or a loved one is on the journey of stopping tobacco use. Everside Health participants are encouraged to ask their provider about our Stop Tobacco program as well!
Helpful Apps:Smoke-Free
EasyQuit: Android / Apple
Nancy's charity centered escape room in NC: Escape on Purpose
--- Send in a voice message: https://podcasters.spotify.com/pod/show/tacoboutwellnesswehwc/message
Making time for self-care is important for everyone. Self-care is especially important for caregivers who are also more likely to skip out on their typical self-care routines. In this episode we chat with one of Everside's Licensed Clinical Social Workers, Andie Mitchell, to explore self-care from a caregivers perspective. Tune in for tips on making time for yourself amongst a busy & demanding schedule, explore a few strategies for avoiding caregivers burnout, and learn to recognize when it's time to seek support for your own mental health. Below are a few resources discussed in this episode that you may also find helpful. Don't forget to check out the resources provide by your EAP too!
Community Care Connect - help finding resources near you!
Books:
Already Toast: Caregiving and Burnout in America by Kate Washington
We're Stronger Than We Look: Insights and Encouragement for the Caregivers Journey by Jill Case Brown
Apps:
AbleTo
Calm
Send in a voice message: https://podcasters.spotify.com/pod/show/tacoboutwellnesswehwc/message
How well hydrated are you today? In this episode you'll get some insight into what good hydration looks like, and tips for how to get there. Be sure to check out this Everside Hydration Bingo handout for a fun way to tune into your current patterns and improve hydration.
Send in a voice message: https://podcasters.spotify.com/pod/show/tacoboutwellnesswehwc/message
We are soaking up the summer here in Wisconsin! But sometimes summer comes with a cost. Bugs, Sunburn, and Heat- Oh My! Tune into this episode for some summer survival tips from Everside NP and International Certified Aromatherapist, Renee Wenzlaff. Be sure to also check out our Summer Savvy episode for maximum education on possible summer ailments!
General recipe for stings and bites
1 drop thyme
10 drops lavender
4 drops eucalyptus radiata
3 drops Roman or German chamomile
Peppermint Cooling Mist
1-2 drops of peppermint per 8 oz of water
Send in a voice message: https://podcasters.spotify.com/pod/show/tacoboutwellnesswehwc/message
Quality of sleep and Mental health (or even mental capacity for the day ahead) go together like chips and salsa; each is its own thing, but when combined they are even better. In this episode we chat with one of Everside's Licensed Clinical Social Workers, Andie Mitchell, and explore the relationship between sleep and mental health. The brain is amazing, and can only live up to it's potential if we provide the space needed, aka sleep. Tune into this episode to learn more on how you can improve your mental health with better sleep!
Be sure to also check out our other episodes on sleep and some fun resources below:
Mini Myth Buster Series: Sleep is Overrated (podcast episode)
The Superpowers of Sleep (podcast episode)
CBT-I (app)
SnoreLab (app)
--- Send in a voice message: https://podcasters.spotify.com/pod/show/tacoboutwellnesswehwc/message
Changing habits, learning new skills, sticking to your goals, and just the general day-to-day stuff can be quite challenging if you don't know 'the why' behind it, especially your why, (just ask any child). In this episode you'll hear an inspiring conversation with Courtney and another Everside Wellness Coach, Emily Fenton, all about the power of a why. We discuss how to discover your why, illustrate how powerful this can be as a tool for goal success and your health, and share tips for keeping your why up front and center every day.
Below are a few resources mentioned in this episode:
I Am Affirmation app
--- Send in a voice message: https://podcasters.spotify.com/pod/show/tacoboutwellnesswehwc/message
In early 2023, Everside did a 4-part series filled with education and research-backed tips for balancing life and maintaining weight to help individuals be their healthiest selves. The series includes some basics around weight loss, nutrition, goal setting, and exercise and also how to work through common barriers for weight loss and weight maintenance. In this podcast episode we will take a deep dive with the series presenters to taco ‘bout their personal experiences and favorite tips and tricks. Below is a link each session recording and some helpful resources we shared during this episode.
Balancing the weight for a healthier you! Session 1: Skills for success webinar recording (2023); Session 2: Nutrition basics webinar recording (2023) ; Session 3: Physical activity basics webinar recording (2023); Session 4: Maintenance plan & moving forward webinar recording (2023)
MyPlate App
Article on best produce to buy when on a budget
Resources for kids;
Myplate for kids
--- Send in a voice message: https://podcasters.spotify.com/pod/show/tacoboutwellnesswehwc/message
This meditation will help you feel inspired, renewed, and ready for all the possibilities that spring can bring!
Check out the original scripts here: Green Child, Chopra
--- Send in a voice message: https://anchor.fm/tacoboutwellnesswehwc/message
Did you know, humans are not the only mammals to go through menopause? Tune into this episode with Everside PA, Jill Zimmerman, to learn more about what to expect in menopause and the surrounding years (and what other mammals you may now feel a deeper connection to). We dive in deep on the taboo subjects that no one is talking about and discuss some of the natural remedies and treatments available for the symptoms many will experience. Be sure to check out our previous episode on Women's Health if you haven't already, or if you need a refresher. Below are some of the resources we referenced in this episode. There are likely to be many other recourse available, so be sure to ask and look around. We do not get any financial kickback from these companies but have good working relationship with all of them.
Women's Health: What Your Mother Never Told You with Jill Zimmerman, PA-C
MD Custom Rx in Brookfield WI
Emsella at Rejuvenation Clinic of Sauk Prairie in Prairie Du Sac WI
Femilift at Wisconsin Vein & Medispa in Pewaukee WI (ask for Dr. Joi Davis)
MonaLisa at Prohealth Uro-Gyn in Waukesah WI
A Women's Touch in Madison WI
Articles you may find helpful: Culture & Mesopause; Vaginal Rejuvenation; Soy & Cancer; Foods to Reduce Stress (another way to help manage some of these symptoms naturally)
--- Send in a voice message: https://anchor.fm/tacoboutwellnesswehwc/message
You are Awesome! In this session we give love to ourselves with a little stretch and tension relief, followed by a self-love meditation. You can find the YouTube group session recording here.
The original meditation script can be found here.
MUSIC: Ambiment - The Ambient by Kevin MacLeod is licensed under a Creative Commons Attribution 4.0 license.
Source: http://incompetech.com/music/royalty-free/index.html?isrc=USUAN1100630
Artist: http://incompetech.com/
--- Send in a voice message: https://anchor.fm/tacoboutwellnesswehwc/message
The sunlight gives us energy and improves our mood - but how can we harness the energy and good vibes during the dark days of winter? In this session we sit down with one of our PAs, Jill Zimmerman, to explore how we can make the best of the light we do have and some tips for supplementing with Vitamin D. You can find the YouTube group session recording here, if you are more of a visual learner.
You may also enjoy our podcast episode: Mental Health for the Holidays (and all winter long)
Here are some articles you may enjoy reading on the topic: How light can affect your mood, Vitamin D
--- Send in a voice message: https://anchor.fm/tacoboutwellnesswehwc/message
Essential Oils can be a great aid in your self-care practices. In this session we sit down with Renee Wenzlaff, a DNP here at the WEHWC and a Certified Aromatherapist, to explore the benefits of using essential oils, tips for purchasing, and different ways to use your favorite oils. You can find the YouTube group session recording here, or the slide deck here if you are more of a visual learner.
--- Send in a voice message: https://anchor.fm/tacoboutwellnesswehwc/message
What's your mindset for winter? This winter we did a 5-part series to help create a more positive vibe for winter (you can find the YouTube group session recording here if you are more of a visual learner). In this session we explore the concept of Hygge (pronounced "hoo gah"), and discuss the power of mindset. Winter can be a challenging time for many - how will you embrace the season and create or find the little joys that come along with the struggles?
--- Send in a voice message: https://anchor.fm/tacoboutwellnesswehwc/message
Life is beautiful. But it can also be difficult, messy, challenging, and the list goes on. Talking about it can really help, especially if you are talking and working with a therapist or coach, or both! But how do you know who to go to? In this episode we chat with one of Everside's Licensed Clinical Social Workers, Andie Mitchell, to define some key differences and similarities between coaching and therapy. We also explore ways to help know who to go to, and when, and how to help your friends go too. In the end, we all just need someone to listen, and Everside is here to hold that space for you!
Check out the National Alliance on Mental Illness (NAMI) for free support groups, education, guides on having mental illness or supporting someone who does, including a HelpLine.
--- Send in a voice message: https://anchor.fm/tacoboutwellnesswehwc/message
A quick search on the internet will pull up plenty of tips for shedding a few extra pounds, but what are the best strategies for losing weight and keeping it off? Everside Health will be hosting a virtual weight management program, where we will explore the leading techniques that can help you manage your weight.
This 4-part series will take place on Mondays @ 1:00 PM ET / 12:00 PM CT, starting on January 30th! Click here to register!
At the closing of this series, we will bring all the presenters back together for a deep dive to address common questions and barriers, stay tuned!
--- Send in a voice message: https://anchor.fm/tacoboutwellnesswehwc/message
Setting boundaries can improve the relationships you have with others, and yourself! Tune into this episode with one of Everside's Licensed Clinical Social Workers, Andie Mitchell, for a timely deep dive on boundaries. This episode is jam packed with insight on how boundary setting can be so powerful and tips for working through boundaries that seem to continually be broken by yourself or others.
You may enjoy discovering more about setting boundaries with these resources:
Everside Well-being Webinar: Setting Health Boundaries
Books:
Better Boundaries: Owning and Treasuring your life - Jan Black
Where to Draw the Line: How to Set Healthy Boundaries Every Day - Anne Katherine (Audiobook & Kindle)
Podcast:
We Can Do Hard Things withGlennon Doyle (be sure to check out this episode in particular: BOUNDARIES: Are too few (or too many) why we stay stuck?)
The Unbreakable Boundaries Podcast
The Boundaries.Me Podcast
--- Send in a voice message: https://anchor.fm/tacoboutwellnesswehwc/message
Grab a piece of paper and paint, and get ready for a relaxing experience creating your very own word mandala. Wellness Practitioner, Courtney Handeland, will lead you through a meditation that is designed to inspire you to dive deep and reflect on what you are needing. If you don't have paint, using markers or crayons will give you a similar experience. No skills needed, perfection and judgement have no place here - simply focus on your word and the experience. Play some soothing music and dim the lights low for an extra touch of relaxation.
--- Send in a voice message: https://anchor.fm/tacoboutwellnesswehwc/message
Calling all men (actually, everyone)! Tune into this episode for current prevention screening guidelines for males, what to expect out of an annual physical and why you should have one, tips for how to better communicate with your provider, and some truly thought provoking discussions on mental health and what it means to "be a man". For this episode we interview Everside physician assistant, Zach D'Arienzo who is currently practicing in West Allis for the West Allis - West Milwaukee School District.
Check out the Everside Wellbeing Webinar - Men's Health Matters - Live via Zoom on Thursday, November 10th at 12pm CT/ 1pm ET
Send in a voice message: https://anchor.fm/tacoboutwellnesswehwc/message
Human connection is vital for everyone's health and wellbeing; and quality connection is just as important. In this episode we interview Trevor Huskey, a Licensed Clinical Social Worker at Everside's Elmbrooke Schools and Family Wellness Center. Tune in to learn how you can improve your connections to make the most out of daily interactions, get more enjoyment in social settings, and gain all the health benefits too!
Dive in deeper with Trevor on Human Connection with the Everside Wellbeing Webinar on Thursday, October 13th at 12pm CT/ 1pm ET.
Send in a voice message: https://anchor.fm/tacoboutwellnesswehwc/message
A diagnosis for pre-diabetes is not "the end of life as you know it", but it is a great time to evaluate your current routines and take baby steps to make some changes in order to prevent further progression towards diabetes. Tune into this episode with Ellen Frazier, Everside Family Nurse Practitioner, to learn how you can put the brakes on pre-diabetes, including some avenues you may not have taken into consideration before.
Click here to view Ellen's webinar on pre-diabetes.
In this episode we talked a lot about sleep. If you are struggling with sleep we encourage you to follow up with your provider or health coach, and in the meantime consider tuning into these episodes: The Superpowers of Sleep and Mini Myth Buster: Sleep is Overrated.
Send in a voice message: https://anchor.fm/tacoboutwellnesswehwc/message
Life can get mucky. Resilience can help you get out of the muck quicker and keep you moving along. Resilience is not about perfection, but is something we should all be working on in our own way. Tune into this episode with special guest, Dr. Renee Wenzlaff DNP, to learn more about what resilience is and how you can get more of it. Be sure to check out our supporting resources below.
Everside Wellbeing Webinar on Building Resilience. Be sure to check out the other recordings too!
Books:
What You Can Change... And What You Can't by Martin Seligman
Building Resilience in Children & Teens: Giving Kids Roots & Wings by Keeneth Ginsburg & Martha Jablow
Mindset: The New Psychology of Success by Carol Deweck
Other podcast episodes and resources from WEHWC to check out to support your resilience:
o How to get out of a funk
o All-or-nothing-mindset
o Gratitude Meditation
o Grounding Meditation
o Nature is Nourishing
o Superpowers of sleep
o Happy Hearts series on YouTube, especially this recording for mindful breathing, stretching and self-massage
Send in a voice message: https://anchor.fm/tacoboutwellnesswehwc/message
When life gives you lemons, make lemonade. But what should you do when your lemonade is too sour, or you just don't feel like lemonade? Tune into this episode to learn some key signs for when you may want to seek professional support (see below too) and some helpful tips to get you on your way out of that funk back into your groove.
Check out this article from Cleveland Clinic for more tips to get out of a funk.
Check out Episode #21, Mental Health for the Holidays with Jill Zimmerman, PA-C for more ideas and discussion around depression, anxiety and just feeling blue
GAD7 Depression/Anxiety Screening:
If your sore is greater than 3, it would be good to meet with a medical professional (PCP, and potentially therapist/counselor)…
Not at all = 0 Several Days =1 More than half the days = 2 Nearly every day = 3
Over the past 2 weeks, how often have you bothered by any of the following problems?
-
Feeling nervous, anxious or on edge
-
Not being able to stop or control worrying
-
Worrying too much about different things
-
Trouble relaxing
-
Being so restless that it’s hard to sit still
-
Becoming easily annoyed or irritable
-
Feeling afraid as if something awful might happen
Send in a voice message: https://anchor.fm/tacoboutwellnesswehwc/message
It seems like the price of food is constantly on the rise. Sometimes we have $20 worth of groceries before we even leave the produce section of a store. But eating healthy doesn't have to mean spending top dollar. Tune into this mini episode to find out how you can afford to eat healthy, even on a tight budget.
Check out this list (amongst many) from EatingWell.com - 15 Cheap Healthy Dinners The Whole Family Will Love
Tune into our episode with tips for more sustainable cooking & kitchen practices to help save you money (and the Earth!)
Get the Budget Bytes App
Send in a voice message: https://anchor.fm/tacoboutwellnesswehwc/message
Many of us have experienced the discomfort of heartburn at some point in time, and it is not pleasant. In this episode we interview one of Everside's Registered Dietitian Nutritionists, Sarah Wiseman, and get a deeper understanding of acid reflux (aka heartburn) and GERD. Tune in to discover how you can avoid acid reflux or better manage GERD, including some surprising techniques!
Don't forget to dive in deeper with our Wellbeing Webinar: Coping with Heartburn & Acid Reflux, live on Thursday July 14th at 12pm CT/1pm ET or access the recording here.
Send in a voice message: https://anchor.fm/tacoboutwellnesswehwc/message
All in or all out, black or white, yes or no... Tune in to find out why the "all or nothing" mindset often leads to failure, and why creating balance can lead to long-term success.
Send in a voice message: https://anchor.fm/tacoboutwellnesswehwc/message
We know there are many great benefits gained from exercise, and that we should get more of it. So what is holding us back from the follow-through? In this episode we discuss tips and tricks with one of Everside's Regional Health & Wellness Managers, Tim Lao. Tune in and discover your why, tips for breaking down your barriers, and ultimately, get up and start moving more.
Register for the next Wellbeing Webinar: Reaching Your Movement Potential to learn more tips and motivation from Tim.
Join your Wellness Practitioner, Courtney, for Garden Yoga on June 23rd or June 29th at 5pm
Revisit our first podcast episode, Move Your Body, for more exercise tips!
Send in a voice message: https://anchor.fm/tacoboutwellnesswehwc/message
Tune into this mini episode to find out why weight loss is so much more than the simple equation of burning more calories than you consume.
Check out these videos that support our claims:
https://nutritionfacts.org/video/eat-more-calories-in-the-morning-than-the-evening/
https://nutritionfacts.org/video/are-there-foods-with-negative-calories/
https://nutritionfacts.org/video/the-new-calories-per-pound-of-weight-loss-rule/
Send in a voice message: https://anchor.fm/tacoboutwellnesswehwc/message
In this episode, we discuss what exactly goes into our gut health (pun intended). From prebiotics to probiotics, to fiber and processed foods, we cast a wide net and share some insights into how it all fits together like one giant interwoven puzzle. Tune in to get a better understanding of how gut health is connected to all body functions and hear some potential areas for improvement within your own routine.
For more information on Low Fodmap check out this article. You may also like to dive in deep on prebiotics with this article.
Send in a voice message: https://anchor.fm/tacoboutwellnesswehwc/message
Sleep, huh, what is it good for? Absolutely everything. Tune in to find out just how important sleep is and why you should not 'wait until you're dead'.
Click here to dive in deeper with our Sleep episode: The Superpowers of Sleep
Click here to learn more on how sleep (or lack of) impacts your health
Here are a few studies to support our statements:
- Intoxicated vs tired: https://bmcpublichealth.biomedcentral.com/articles/10.1186/s12889-020-09095-5
- roadside reaction time study: https://www.sciencedirect.com/science/article/abs/pii/000145759490023X
- Drowsy Driving: https://one.nhtsa.gov/people/injury/drowsy_driving1/drowsy.html
Send in a voice message: https://anchor.fm/tacoboutwellnesswehwc/message
It's that time of year! Chances are you or someone you know is currently suffering from seasonal allergies or asthma. In this episode we discuss the similarities, differences, and various types of asthma and allergic reactions. We hope this information helps you identify at least one new way to reduce the severity of, if not altogether avoid, an adverse allergic or asthmatic response.
You can dive in deeper on this topic with Amanda by registering for the WellBeing Webinar on Thursday, April 14th at 12pm CST/ 1pm EST
For more information on allergies and asthma, be sure to check out the Asthma & Allergy Foundation of America
If you struggle with seasonal allergies, be sure to check out our previous episode on Allergies vs. Colds with Tom Ruffalo!
Send in a voice message: https://anchor.fm/tacoboutwellnesswehwc/message
You've probably been told since childhood, "eat your veggies", but why? In this episode we answer this question and more with help from fellow wellness expert, Sarah Wiseman, of Everside Health's Dayton Ohio location. Tune in to learn about jaw-dropping benefits that plant-based eating has on your health, as well many tips for bringing more plants into your routines.
Dive in deeper and click here to watch the Everside Plant Based Well-Being Webinar!
Be sure to check out these resources mentioned in the episode:
Forks over Knives - plant based eating recipes
Fruits & Veggies - more plant based recipes
Seasonal Food Guide
Meatless Monday - recipes and resources
Book: Love Your Gut by Dr. Megan Rossi
Purple Carrot meal delivery service
Phil's Finest - high quality meat paired with veggies
Adda Veggie - meat alternatives made easy (and at home) using the produce you have on hand
Imperfect Foods - easy way to get produce delivered straight to your door!
Tasha's plant-based cupcakes: 1 can of pure pumpkin (like what you'd use for making pumpkin pie) + 1 box cake mix of your choosing (or your own from-scratch cake powder). Put just these two ingredients into a large mixing bowl and stir until smooth; no clumps. DO NOT ADD ANY LIQUID, EGGS, BUTTER, ETC. Pour batter into cupcake/muffin tin and bake at 350 degrees for about 15 minutes or until the center is done (poke the center with a toothpick; if it comes out clean the it's done!)
Courtney's black bean chocolate hummus: 1 can of black beans (rinsed and drained) + 5 tbsp cocoa powder + 3 tbsp pure maple syrup + 2 tbsp oil (could sub avocados or a nut butter here) + 2 tsp vanilla extract + pinch of salt. Blend in a food processor until smooth. Serve with fruit or enjoy a spoonful :)
Sarah's favorite black bean burger recipe: ½ medium yellow onion, roughly chopped; 1 T chopped garlic; 2 (15 oz) cans of black beans, rinsed, drained, and divided; 2T freshly chopped cilantro leaves; 2t freshly chopped parsley leaves; 1 egg; 1 tsp of Worcestershire sauce (optional); ½ t red pepper flakes; ½ cup bread crumbs; Salt and fresh ground black pepper to taste. Directions: In a food processor, pulse onion and garlic until finely chopped. Add 1 can black beans, cilantro, parsley, egg, Worcestershire sauce, and red pepper flakes, and pulse to combine. Transfer mixture to a large mixing bowl, add remaining can of black beans and bread crumbs. Season with salt and pepper to taste and mix well until combined. Divide 2/3 mixture into 4 portions and form into patties. Save the remaining mixture for another use. Place on hot, oiled grill over medium-low heat and cook for about 6 minutes a side or until heated through.
Send in a voice message: https://anchor.fm/tacoboutwellnesswehwc/message
Have you heard the term Metabolic Syndrome? Tune into this episode with a special guest to learn what it means and what steps you can take to reduce your risks.
Looking to dive in deeper? Click here to view the Everside Well-being Webinar with Dr. Schuster.
Send in a voice message: https://anchor.fm/tacoboutwellnesswehwc/message
The New Year often brings big goals and the start of new routines. Sometimes starting a new routine can set you back further if you don't have the right approach. This is especially true with exercise and our risk for injury. In this episode we bring in our Physical Therapist, Jen LaPlante, to share tips for how you can prevent injury as you move forward with your exercise goals. We also discuss a few basic tips for improved mobility which improves quality of life at any stage.
Looking to move more during the day? Be sure to check out our stretching and movement playlist on the Waukesha Employee Health & Wellness Center YouTube Channel!
You might also enjoy our previous episode, Move Your Body.
For all WEHWC eligible, please reach out to us at 262-896-8420 to schedule an appointment with Jen for PT, or with Courtney or Tasha for coaching support!
Send in a voice message: https://anchor.fm/tacoboutwellnesswehwc/message
Take your busy day down a notch as we guide you through this 10-minute meditation, focusing on gratitude. We hope this brings peace, light and positivity into your day.
Send in a voice message: https://anchor.fm/tacoboutwellnesswehwc/message
Compassion helps us mend relationships and move forward, while also fostering emotional intelligence and wellbeing. We hope you find this guided meditation helpful and invite you to turn back to this practice anytime you are struggling in a relationship with someone, yourself, or the world at large.
Check this script from Mindful.org and be sure to tune into our other meditation recordings
Grounding Meditation
WHEWC YouTube Meditation Playlist
Send in a voice message: https://anchor.fm/tacoboutwellnesswehwc/message
If you're from the Midwest, you have likely heard of and possibly experienced some "winter blues". Perhaps you're familiar with seasonal depression, which can be medically categorized as Seasonal Affective Disorder. In this episode we bring in one of our PAs, Jill Zimmerman, to shine some light on this common seasonal buzzkill. We also share some personal tips for combating winter blues.
Be sure to check out our meditation resources:
WEHWC YouTube Meditation Playlist
Grounding Meditation
Send in a voice message: https://anchor.fm/tacoboutwellnesswehwc/message
In today's busy, chaotic world, it's important to take some deep breaths and allow yourself to feel grounded. We hope you find peace within this meditation, whether you are struggling with emotions or just trying to keep up with the busyness of your day.
This meditation script was adapted from Jupiter Grounding Meditations
Send in a voice message: https://anchor.fm/tacoboutwellnesswehwc/message
In this episode we discuss the bitter truths of sugar, like what our daily limit needs to be (it's less than you probably realize). Find out why it's important to limit added sugars and some tips for reducing your sugar consumption. Be sure to check out the resources below and our poll question via Spotify!
Click here for more information on added sugar and the body from American Heart Association
Click here to see the article from Harvard on the dangers of sugar and here for an infographic on how sugar affects the body
Click here for a deep dive article on the Relationship between Added Sugars Consumption and Chronic Disease Risk Factors
Send in a voice message: https://anchor.fm/tacoboutwellnesswehwc/message
Happy 1 year to Taco 'Bout Wellness! In this special episode we give you a behind-the-scenes look at our recording set-up, how our podcast came to be, and where we are going next. Laugh along with us as we share some personal insights on our relationship and a few of our favorite things in this season.
Did you know!? - We also have a YouTube Channel! Click here or search Waukesha Employee Health & Wellness Center on YouTube.
Send in a voice message: https://anchor.fm/tacoboutwellnesswehwc/message
Taco 'Bout Wellness Podcast has been around for 1 whole year and we want to celebrate with you! We are planning a special recording and need your help! Do you have questions about us or our podcast? Perhaps you have burning wellness questions we haven’t addressed yet? Email us and be sure to tune in to hear if we answer your questions in our celebration episode Courtney.Handeland@Healthstatinc.com & Natasha.Schultz@Healthstatinc.com
Send in a voice message: https://anchor.fm/tacoboutwellnesswehwc/message
Itchy eyes, runny nose, congestion... is it allergies or a cold? Tune into this episode to learn about some key differentiators from one of our PAs, Tom Ruffalo. We also address common questions about antibiotics, share at-home remedies, and tips for when to seek care.
Taco 'Bout Wellness Podcast is almost 1 year old! We are planning a special celebration and need your help! Do you have questions about us or our podcast? Perhaps you have burning wellness questions we haven’t addressed yet? Email us and be sure to tune in to hear if we answer your questions in our celebration episode Courtney.Handeland@Healthstatinc.com& Natasha.Schultz@Healthstatinc.com
Send in a voice message: https://anchor.fm/tacoboutwellnesswehwc/message
Have you ever passed up a recipe, or felt trapped mid-cooking, because you were missing an ingredient? Fear no more, because in this episode we break down how common household ingredients work in both cooking and baking. Knowledge is power, especially when you are in a pinch and find yourself short on an ingredient, or just want to make some healthy swaps in your recipe.
If you want to dive in deeper, check out these articles below:
The Science of Salt
What Pro Cooks Know About Salt & Flavor
Eggs & Baking
Why Large Eggs For Baking
Send in a voice message: https://anchor.fm/tacoboutwellnesswehwc/message
Summer is sweet, especially here in Wisconsin. But the heat of the season brings health concerns of it's own, so it pays to be savvy. In this episode we dive in deep with one of our PAs, Tom Ruffalo, and our M.D., Dr. Toth. Tune in for helpful reminders, medical insights, tips for risk reduction and recommendations for at-home remedies. We'll address some of the most common buzz kills to a fun day in the sun, like bee/insect stings, ticks, sunscreen/sunblock, sunburn, dehydration, heat exhaustion, and poison Ivy.
Wondering how much water you need? Check out this article from Mayo Clinic.
Send in a voice message: https://anchor.fm/tacoboutwellnesswehwc/message
You asked - we got answers. If you haven't already tuned into our episode on recycling (released on 11/15/20), go back and check that out first. If you had some questions after that episode then this is the bonus clip for you!
Send in a voice message: https://anchor.fm/tacoboutwellnesswehwc/message
Have you ever noticed how different you feel after spending some time in nature? The power of nature truly is remarkable and there is plenty of science to back up the mental and physical benefits gained from being with nature. In this episode we interview a local expert on the many benefits of nature and discuss some fun and less traditional ways to immerse yourself in all that nature goodness.
To learn more about Curtis and Treetop Explorer visit his website, Facebook page, Instagram, or YouTube Channel.
We also recommend checking out this neat website TreeFM for a peaceful listen to nature sounds from forests around the world.
For our Waukesha County, City & School District participants - we hope you will join us for our hands-on Nature Nourishment Workshop on June 22nd or 23rd! Click here for registration and information.
Send in a voice message: https://anchor.fm/tacoboutwellnesswehwc/message
As two women, we believe women should be celebrated every day... but keeping with our theme of being realistic, let's at least take this 58 minutes to celebrate you (or a special woman in your life) for all the wonderful things our bodies do, and not so wonderful. Aging is a natural process that somehow always takes us by surprise. Tune into this conversation with one of our beloved PAs, Jill Zimmerman, as she shares best practice insights for women's health and sheds some light on topics that are often left out of the conversation.
Hot flashes, night sweats, sleep issues? Check out these at-home/natural remedies...
Remifermin/Black Cohosh - recommended dosing is usually at least 20mg, sometimes up to 40mg daily for hot flashes or night sweats
Estroven/Rhbarb Root Extract - recommended dosing is usually 1 caplet daily for hot flashes or night sweats
Evening Primrose Oil - recommended dosing is usually 500mg to 1000mg daily for night sweats
Send in a voice message: https://anchor.fm/tacoboutwellnesswehwc/message
There is so much we can all do to reduce our waste. In this episode we share some of our personal practices for reducing waste. Every little step adds up! Check below for some of our favorite resources.
Reference books – Cooking Scrappy by Joel Gamoran & Cooking with Scraps by Lindsay-Jean Hard
Check out services like Imperfect Foods or Misfits Market– get produce from farmers that stores won’t purchase (size, coloring, scarring, or surplus), plus short-coded pantry items/outdated packaging, now you can still get them and for less money!
Sunbasket - one of our favorite meal delivery options, we especially love their sustainability practices!
Blueland- soap tablets that you just add water too and reuse your container. They also have cleaning supplies that works the same, and dishwasher and washing machine tablets, minimal packaging +packaging is all compostable or recyclable.
Thinx - Our favorite company for washable, reusable, hygienic mensuration & incontinence undies
Marley's Monsters - Courtney's favorite eco-friendly shop with the adorable napkins
Check out this article from the FDA to read more about food waste in America
Join this movement to stop food waste and be sure to check out their recipes too!
Lastly, don't miss the great resources shared by The Whole Carrot!
Send in a voice message: https://anchor.fm/tacoboutwellnesswehwc/message
In this episode we welcome back our Waukesha County Recycling Specialist, Abbie Liedtke & Kelly Mehring, to share a little about green cleaning, why it's important and how to get started. Did you know that Vinegar kills 99% of bacteria!? Tune in for more fascinating facts like this, and tips for how you can simplify your cleaning routine. PLUS a bonus Q&A for some Recycling questions that YOU sent in!
Creamy Soft Scrub recipe:
1/2 cup baking soda
2 TBSP liquid castile soap
1 TSP vegetable glycerin
(Mix together in a container. It should be a think frosting consistency add just a bit of water if it's too thick. Store in a sealed container, it should last you about 2 years.)
For more information on Waukesha County's Hazardous waste disposal or Recycling Guidelines check out their website
Check out the Environmental Working Group website and their Healthy Living app for easy guides to healthy cleaning and help with choosing safe products.
And lastly, click here for more information on Target's 2021 car seat trade-in program
Send in a voice message: https://anchor.fm/tacoboutwellnesswehwc/message
In this episode we dive into the world of composting with two special guest, Abbie Liedtke & Kelly Mehring. Both are Recycling Specialists for Waukesha County, and are also certified Master Composters through UW Extension. Tune in to learn just how easy (or lazy) composting can be, as well as some fun tips and stories for all.
For more information on composting, check out their webpage.
If you are composting and were intrigued by Courtney's freezer bucket, check that out here or over on Amazon.
Send in a voice message: https://anchor.fm/tacoboutwellnesswehwc/message
In this episode we chat with local experts Janet Barthel, Retzer Nature Center Supervisor, and Jayne Jenks, Conservation Specialist for Waukesha County. Listen in and learn about rain barrels and why you should get one, tips for healthy lawn care, and sustainable methods for landscaping and gardening. Plus many laughs along the way!
Click here for more information on Retzer Nature Center
And check out this article for 8 Surprising Health Benefits of Gardening
Send in a voice message: https://anchor.fm/tacoboutwellnesswehwc/message
Just like every good taco has multiple layers, so too does wellness. In honor of Spring and Earth Day, we will bring you a new layer of the wellness taco - environmental wellness. With this Environmental Well-Being Series, we’re talking with local experts on yard care tips, gardening, composting, green cleaning, and tips for living a more sustainable life. Tune into this teaser for our current favorite tip, and come back for more each week!
Send in a voice message: https://anchor.fm/tacoboutwellnesswehwc/message
There are, and likely always will be, a lot of ever-changing diet trends. In this episode, by popular demand, we discuss a few of the current trending diets - Intermittent Fasting, Low Carb, and Keto. As always, we recommend speaking with your doctor before starting a drastically new eating pattern. But perhaps even more important, we strongly encourage you to take the time to truly listen to your body. And hopefully it will be clear by the end of this episode (or in the first 5 minutes) that we are on train 'eat a healthy, well balanced diet'. Wanna join us?
Send in a voice message: https://anchor.fm/tacoboutwellnesswehwc/message
Being well in your finances has a lot to do with the balance of your overall well-being. In this episode we will share tips and ideas for how you can rebound after a heavy spending season. Plus, easy strategies to trim down on unnecessary spending, and tips for a healthier financial future.
Don't forget to check out some of the resources we mentioned today:
Debt-Free The Simple Way by Kenzie Manthe
the life-changing magic of tidying up by marie kondo
Habit Tracker Wheel that Courtney is using
Acorns app; Fetch Rewards app
Send in a voice message: https://anchor.fm/tacoboutwellnesswehwc/message
Listen in for tips on how to avoid some common behavior change mistakes. There are a lot, so in an effort to not overwhelm you, we broke this one into two segments... three if you count the teaser release which also included some tips. If you skipped those episodes, we encourage you to give them a listen as well. As always, feel free to contact us with questions or if you would like to dive deeper on what you heard in this episode.
Send in a voice message: https://anchor.fm/tacoboutwellnesswehwc/message
Listen in for tips on how to avoid some common behavior change mistakes. There are a lot, so in an effort to not overwhelm you, we broke this one into two segments... three if you count the teaser release which also included some tips. As always, feel free to contact us with questions or if you would like to dive deeper on what you heard in this episode.
Click here for a visual of the ladder image we discussed.
Send in a voice message: https://anchor.fm/tacoboutwellnesswehwc/message
Behavior Change is not usually easy. We are here to support you. Today we will give you a preview of how to successfully implement behavior change by avoiding common pitfalls. Join us for more in January 2021.
Send in a voice message: https://anchor.fm/tacoboutwellnesswehwc/message
Our bodies are magnificent machines, but in order to preform optimally we need to get good sleep. We brought in Physician Assistant, Alysa Blum, to give us a deeper insight. Tune into this episode to learn how to get superpowers from sleep and when it might be time for help.
Check out these resources referenced to improve your own sleep:
How to set app timer limits on older Andriod phones
How to set app timer limits on new Android phones
Check out this app that can help as well - StayFree
How to use screen time limits on iphone
Send in a voice message: https://anchor.fm/tacoboutwellnesswehwc/message
Holiday season is here, but it may look a little different this year. Your Wellness Coaches have your back with tips for keeping your emotional wellbeing in check and some fun new traditions you may enjoy as well. Happy Holidays!
Click here to read the article we referenced on how to cope without typical holiday traditions.
Click here and here for more fun ideas on how to celebrate safely this year.
Send in a voice message: https://anchor.fm/tacoboutwellnesswehwc/message
Reduce. Reuse. Recycle. (and Rot.). Simple right? In this episode we are talking with Recycling Specialist for Waukesha County, Abbie Liedtke & Kelly Mehring. Listen in for important tips on how to recycle correctly and why you should put an end to "wish-cycling". Plus, tips for first reducing and reusing!
Waukesha County residents can learn more about the recycling program here And follow along on Facebook for weekly recycling tips.
You can learn more about America Recycles Day here.
View the '5 questions for recycling plastic' here.
Send in a voice message: https://anchor.fm/tacoboutwellnesswehwc/message
Not all fat is created equal. In this episode we will discuss the good, the bad, and the ugly - fat.
For help understanding food labels and to find nutritional content of foods, be sure to check out www.fooducate.com
Send in a voice message: https://anchor.fm/tacoboutwellnesswehwc/message
Today in our very first episode (please laugh along with us at our imperfections), you will hear us discuss current exercise recommendations, the difference between physical activity and exercise, how YOU can fight sitting disease, and tips for keeping it all fun. PLUS some healthy taco tips! Check out our references below for more information.
ACSM Physical Activity Guidelines: https://www.acsm.org/read-research/trending-topics-resource-pages/physical-activity-guidelines#:~:text=ACSM%20and%20CDC%20recommendations%20state,on%20three%20days%20per%20week
Benefits of exercise: https://medlineplus.gov/benefitsofexercise.html
Sitting Disease & how to combat: https://www.juststand.org/the-facts/
Send in a voice message: https://anchor.fm/tacoboutwellnesswehwc/message
Enjoy this sneak peak and laugh along with us while you wait for the release of our first episode.
Send in a voice message: https://anchor.fm/tacoboutwellnesswehwc/message
Welcome to our podcast where we will Taco ‘Bout Wellness! Just like a good taco consists of a variety of toppings, which can be changed for personal preference, so too is wellness customizable to your needs and personal style! There are so many pieces to wellness, and it might look different for each individual, and with each season - And that is TOTALLY OKAY. We are Courtney Handeland & Tasha Schultz, Health & Wellness Coaches at the Waukesha Employee Health & Wellness Center. In this podcast we will explore the many aspects of wellness... we may even throw in a healthy taco recipe from time to time. Join us on the first Tuesday of every month for TACO TUESDAY to hear us Taco ‘Bout Wellness, wherever you get your podcast, or subscribe and never miss an episode. Our first release is planned for Tuesday, October 6th 2020!!
Send in a voice message: https://anchor.fm/tacoboutwellnesswehwc/message