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:

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!

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.

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.

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! 

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. 

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

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 

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

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