This time of year can stir up a range of emotions around food, particularly feelings of anxiety. When working with clients during the holiday season, I often notice the stress and planning they feel they need to engage in for get-togethers. My advice? Relax and practice mindfulness. This suggestion can be challenging to accept. No...

The holiday season is a joyous time of year, but it also can throw your wellness routines out of alignment. Doctors advise prioritizing healthy choices during this period, so you can start 2025 on the right foot. “Everyone’s holiday wish is to be happy, health and safe, but the season is often a time for...

Life can be crazy. With hectic schedules trying to strike a work-life balance, while ensuring we are properly taking care of ourselves can be difficult. To help manage it all, it’s helpful to lean on the expertise of those who specialize in health and wellness. Within our community are many nutrition and health professionals, including...

For many women, food can feel like an uncontrollable force. With years of emphasis placed on food and body size, it’s easy to become preoccupied with eating. Common phrases like, “I can’t resist the treats in the break room” or “food is all I think about” reflect this struggle. It makes sense, given that many...

A new school year brings with it fresh opportunity, excitement and, sometimes, anxiety for parents and students. Medical experts say that addressing health-related issues can help make for a stress-free back-to-school season. “Opening the lines of communication with your child and their physician to talk about nutrition, physical activity, and the steps you can take...

The excitement of a new school year unfolds each year when families flood the superstore aisles to buy classroom supplies, tape afterschool schedules on the fridge and organize carpools with friends. Common to each family is a desire for children to remain healthy, active and ready to learn. To prepare children and teens to be...

Whether you’re a novice jogger embarking on a couch-to-5K program or a marathoner serious about racking up finishers’ medals, it’s critical you take great care of your feet. “Running is an amazing form of cardiovascular exercise, but because it’s a high-impact sport that involves repeated trauma to the feet, everyone from long-distance runners to casual...

As peak summer approaches in Sicily, Anna Fiannaca prefers the peppers, eggplants and zucchini her brothers grow over the packaged food in the supermarket. The 89-year-old cooks everything from scratch and eats mostly vegetarian. But she attributes much of her continued good health to adjusting her diet to what is most available throughout the year....

Traveling can be an exhilarating experience, offering opportunities for exploration, adventure and relaxation. However, it’s no secret that travel also can bring about its fair share of stressors, particularly for women juggling multiple responsibilities and expectations. From packing and planning for yourself and your family to navigating unfamiliar environments, the demands of travel can sometimes...

W hether you let your fitness slide or are starting from scratch, here’s how to jump-start a new routine: 1. Get a physical Whether you’re trying a new type of workout or coming back from an exercise hiatus, it’s a good idea to visit your doctor before you begin. You might have developed risk factors...

Falling short of your goals? In a period of stagnation? It might be time to spring clean your routine. Here are a few tips and ideas for getting more done with greater ease: 1. Spruce up your settings. Do you find some of the push notifications on your phone distracting? Give yourself the gift of...

In the intricate tapestry of women’s lives, the choices they make in fashion extend far beyond mere aesthetics. They weave into the very fabric of their well-being. This symbiotic relationship between fashion and women’s health has garnered increased attention, revealing the profound impact that style can have on various facets of their lives. This exploration...

A common story we hear from parents is that they didn’t realize how much there was to know about preparing for birth and breastfeeding. In our classes, we commonly hear, “I wish I would have known that before my first birth.” Many families share that they thought it would all come naturally or that they...

Motherhood is an incredible journey, filled with cherished moments and everyday challenges. As mothers, we strive to offer the best to our children, and at the heart of their well-being lies the crucial aspect of nutrition. The intersection of parenting and nutrition is profound, influencing not only our little ones’ physical health, but also their...

Sometimes the best advice comes from someone who’s been there, done that. If you’re resolving to lose that baby weight, why not consider the wisdom of someone who faced this challenge and did so with great success? Morgan Root, an Army veteran, found that after the birth of her second child, the scale kept going...

Did you know that 25% of the 805,000 heart attacks per year in the U.S. are recurrent? The American Heart Association reports that once you’ve experienced a heart attack, your chances of having another one is higher. In fact, nearly one in five patients who’ve had a heart attack will have another cardiovascular event, such...

As the new year continues, many people have made resolutions regarding their physical health, but it’s just as important to focus on brain health, especially for older adults, according to experts. “As people age, they may experience stressors such as serious illness, losing close friends and family members, managing life on a fixed income and...

For parents, juggling the demands of work and home life can no doubt take a toll on physical health. In fact, a Cornell University study of 50 working moms and dads found that more than half turned to unhealthy eating options — pizza, chocolate and fast food, because they were too busy to start a...

Vitamin D, also known as the sunshine vitamin, is a fat-soluble vitamin that is important and plays a role in different aspects of our health. It is used in our bodies to keep bones strong, support mental health and improve sleep, among other functions. Our bodies make vitamin D through sun exposure, which is why...

A considerable number of women aren’t eating enough. From my experience, most women I encounter base their nutritional choices on the concept of calories in versus calories out. While this idea influences weight management, fewer calories don’t always translate to improved health or weight loss. When we restrict ourselves to minimal daily calorie intake, we...

When Nat Finley relocated to Dubuque from Muscatine, Iowa, in 2020, she felt a disconnect. “I wanted to meet more people,” said the 34-year-old photographer, entrepreneur and owner of Nat Finley Photography. Specifically, she wanted to connect with other women who, like her, wanted to explore what the community had to offer, particularly if they...

Good foot and ankle health is critical for good overall health, so no matter what your wellness goals are for 2024, be sure to start from the ground up. “Feet and ankle issues can be signs of overarching health problems like diabetes, arthritis and cardiovascular disease, so paying attention to them is vital for early...

If you’re like many people, you might view the change in seasons as a sign that you can give up your skin protection routine. Experts say that everyone, regardless of gender or lifestyle, should be careful not to neglect their skin health in winter. “Don’t let your guard down in winter. Not only are you...

The New Year is the perfect time to hit the reset button on your health and wellness. Not sure where to start? Doctors say you can make the biggest impact with small, incremental tweaks to your routine. “It is quite common after the holidays to think about all you’ve eaten or your reduced physical activity...

As we bid farewell to another year, many of us are beginning to set new intentions and embrace the promise of a fresh start. New Year’s resolutions are a popular tradition, but they often fade away as the year progresses. So this new year, I invite you to switch up the usual “workout x amount...

As we bid farewell to another year, many of us are beginning to set new intentions and embrace the promise of a fresh start. New Year’s resolutions are a popular tradition, but they often fade away as the year progresses. So this new year, I invite you to switch up the usual “workout x amount...

As the days grow shorter and the temperature drops, our skin faces new challenges during the winter months. The combination of harsh weather, indoor heating and less sunlight can leave our skin feeling dry, dull and prone to various challenges, such as acne, sun damage and dark pigmentation. There is a powerful trio that can...

With the holiday season approaching, I wanted to write about family and traditions. I wanted to share stories about holiday meals and how to shop for the perfect gifts. I mean, let’s be real: Do you know them well enough to get them a gift that they actually would like? Does the gift have personal...

When it comes to organizing our possessions throughout the year, as well as during the holiday season, the easiest piece of advice I can offer is to have less stuff. The holidays are right around the corner, and I urge others to focus on our people, not our stuff. The past several years have been...

In a world where women play diverse and crucial roles, their health and well-being should be a top priority. Nutrition, as a foundational aspect of overall health, is particularly significant for women. A well-balanced diet can help women navigate the unique challenges they face, from hormonal fluctuations to various life stages. The use of nutrition...

My husband and I exchange looks as soon as we see a pregnant person show up on the television screen because he knows I’m about to say things like, “What?” “Really?!” and “Why?” I understand that writers are trying to make their shows exciting, but the images shown often cannot be further from the reality...

On any given night, Brenda Henry-Schreiber can be found with her feet strategically planted and gaze steady as she prepares to throw the dart in her hand. “I’ve been shooting for 32 years,” said the Asbury resident. “There are a number of good shooters in Dubuque who come home from dart tournaments with first-place trophies,...

“Words mean more than what is set down on paper. It takes the human voice to infuse them with deeper meaning.” — Maya Angelou I have enjoyed writing since I was young. It was a fun hobby I found back in my elementary school English classes. But it wasn’t until high school that I knew...

On any given night, Brenda Henry-Schreiber can be found with her feet strategically planted and gaze steady as she prepares to throw the dart in her hand. “I’ve been shooting for 32 years,” said the Asbury resident. “There are a number of good shooters in Dubuque who come home from dart tournaments with first-place trophies,...

At the beginning of the year, I decided to do a writing activity recommended by Steve Harvey. I wrote a list of goals I wanted to reach in 2023. I also reminded myself and others to be gracious to yourself when it comes to setting goals. Here we are, three quarters into the year, and...

As women, we often find ourselves tempted to keep up with the latest trends in fashion, beauty and self-expression. While these aspects of our lives can be enjoyable and empowering, it’s crucial to recognize the growing importance of another trend that directly impacts our overall well-being: healthy hormones. Achieving hormonal balance can lead to effortless...

As women, we often find ourselves tempted to keep up with the latest trends in fashion, beauty and self-expression. While these aspects of our lives can be enjoyable and empowering, it’s crucial to recognize the growing importance of another trend that directly impacts our overall well-being: healthy hormones. Achieving hormonal balance can lead to effortless...

At the beginning of the year, I decided to do a writing activity recommended by Steve Harvey. I wrote a list of goals I wanted to reach in 2023. I also reminded myself and others to be gracious to yourself when it comes to setting goals. Here we are, three quarters into the year, and...

While the flu normally doesn’t blanket the country until late January or February, back-to-school season typically makes us begin to think about what we can do for prevention and treatment for our families. Do you know the difference between the flu and the common cold? They are caused by different viruses but can have some...

I love writing more when I’m vulnerable with those I’m sharing my thoughts with. I think it makes my writing better when it’s filled with genuine emotion and makes for a better read when those emotions are relatable. As I’m writing this article this month, I am not feeling my best, mentally. I feel stressed...

While the flu normally doesn’t blanket the country until late January or February, back-to-school season typically makes us begin to think about what we can do for prevention and treatment for our families. Do you know the difference between the flu and the common cold? They are caused by different viruses but can have some...

I love writing more when I’m vulnerable with those I’m sharing my thoughts with. I think it makes my writing better when it’s filled with genuine emotion and makes for a better read when those emotions are relatable. As I’m writing this article this month, I am not feeling my best, mentally. I feel stressed...

Planning your next getaway but don’t want the post travel sluggishness and inflammation? Traveling comes with a lot of wonderful things — adventure, relaxation, leisure time and bonding with family and friends. But often, we come back from our time away struggling to feel good and get back into the swing of things. Try these...

My plans for the summer? As a 24-year-old graduate student, with a graduate assistant position and a summer graduate class, is this what adulting is? No summer vacation? No time off? Just school and work, and more work. I am a graduate assistant with the office of Residence Life at the University of Dubuque. The...

Nothing beats a road trip to celebrate summer vacation. Early in life, I learned the importance of a check list, household maintenance and planning for excitement away from home. At 15, a friend and I traveled to Florida, without our parents, to invade my uncle’s house. It was then that I was introduced to a...

Getting ready to go on a vacation or traveling for work can be exciting and and at the same time, depleting. It’s a common occurrence to feel like a day of travel to your destination takes so much physical and mental energy that you might need a day or so to recover. If you’re not...

The warm weather months serve as an important reminder that the choices you make can help you keep your skin healthy and reduce your risk of developing skin cancer. Experts say that your routine can and should go beyond simply wearing sunscreen. “Taking care of your skin is absolutely essential no matter your age, skin...

Bug bites are not just a nuisance. They can cause discomfort and even pose health risks for some. “Mosquitoes that may carry Zika, Chikungunya, Dengue fever and West Nile virus are always out in full force during the summer months and new evidence suggests that tick populations are growing, expanding their geographic ranges and carrying...

Nothing beats a road trip to celebrate summer vacation. Early in life, I learned the importance of a check list, household maintenance and planning for excitement away from home. At 15, a friend and I traveled to Florida, without our parents, to invade my uncle’s house. It was then that I was introduced to a...

I just finished my first year of graduate school. I am working toward my masters degree in management, diversity and inclusion leadership at the University of Dubuque. This past year has been a journey. I have learned a lot and have grown more than I would have imagined. School always has been a safe space...

Imagine an activity that improves your gut health, regulates stress responses in your body, encourages the absorption of one of the most important vitamins for your body, gets you more nutrients from your food and supports the health of the earth. That would be quite an activity, wouldn’t it? What if I told you that...

A sense of calm can be found in the natural world that is hard to find anywhere else. Just being present in a garden can bring us peace and pleasure, but adding mindfulness practice while in the natural world can have a dramatic impact on our well-being. Mindfulness is defined as the basic human ability...

So, you took the leap and signed up for a weight-loss program. But once you got started, it was a whole different story. While you might feel like you’re doing everything to a T, the scale is stuck and you can’t figure out why. Plateaus are a normal part of any weight-loss journey, but there...

With the pandemic largely behind us, many Americans are once again focusing on losing weight and starting a healthier routine. In fact, 64% of Americans are motivated to lose weight because they know it has an impact on their immunity, according to a recent poll of 2,000 U.S. adults aged 30 and above. And 61%...

So, you took the leap and signed up for a weight-loss program. But once you got started, it was a whole different story. While you might feel like you’re doing everything to a T, the scale is stuck and you can’t figure out why. Plateaus are a normal part of any weight-loss journey, but there...

With the pandemic largely behind us, many Americans are once again focusing on losing weight and starting a healthier routine. In fact, 64% of Americans are motivated to lose weight because they know it has an impact on their immunity, according to a recent poll of 2,000 U.S. adults aged 30 and above. And 61%...

A sense of calm can be found in the natural world that is hard to find anywhere else. Just being present in a garden can bring us peace and pleasure, but adding mindfulness practice while in the natural world can have a dramatic impact on our well-being. Mindfulness is defined as the basic human ability...

I just finished my first year of graduate school. I am working toward my masters degree in management, diversity and inclusion leadership at the University of Dubuque. This past year has been a journey. I have learned a lot and have grown more than I would have imagined. School always has been a safe space...

There are many angles from which we can approach beauty: Treatments, creams, oils, lotions and the list goes on. But maybe one of the first places we should look to is our nutrition. What we put into our bodies creates the cells of our bodies, and the cells in our bodies are exactly what we...

With summer just around the corner, it is a great time to go over the basics of safe sunscreen use. Sunscreen, sun protection factor 30 or higher, is recommended daily, 365 days per year. It’s not just for fun-in-the-sun days and it is recommended for everyone, no matter what skin tone. Not wearing sunscreen increases...

I grew up on the west side of Chicago. The city has given birth to many popular fashion trends and put a spotlight on Chicago designers. Many up-and-coming entrepreneurs sell their original designer sweat suits or jumpers. Matching sets are popular. When the sun comes out, that means tank tops and matching shorts and always...

“Parental bonds, transcends planes. It stands the test of time.” This quote is from a recent poem I wrote as a message to my parents and as a message to myself. The poem, titled “Conflicted,” depicts the mental struggles I’ve faced following the death of my parents. It mentions the abundance of grief that I...

I spend all my time, pretending I’m fine While stuck in the middle of a battle with my mind I can’t comprehend the complexity of this grief built up inside of me The loss that haunts me Loneliness, cuddled up right beside me This emptiness I try to fill with distractions Subtracting myself I contemplated...

During the past decades, as a culture, we’ve done a great job of making health a luxury that only a few can achieve. Health is no longer seen as a birthright, but as an accessory that can only be bought with trendy supplements and the perfect exercise program. One of my missions is to change...

Becoming a mom is the best thing I’ve ever done. It’s also the hardest thing I’ve ever done. When I became a mom, I had a picture in mind of what my family would look like. My house always would be clean. I would make a delicious supper every night, (complete with vegetables). My kids...

During the past decades, as a culture, we’ve done a great job of making health a luxury that only a few can achieve. Health is no longer seen as a birthright, but as an accessory that can only be bought with trendy supplements and the perfect exercise program. One of my missions is to change...

I spend all my time, pretending I’m fine While stuck in the middle of a battle with my mind I can’t comprehend the complexity of this grief built up inside of me The loss that haunts me Loneliness, cuddled up right beside me This emptiness I try to fill with distractions Subtracting myself I contemplated...

Becoming a mom is the best thing I’ve ever done. It’s also the hardest thing I’ve ever done. When I became a mom, I had a picture in mind of what my family would look like. My house always would be clean. I would make a delicious supper every night, (complete with vegetables). My kids...

“Parental bonds, transcends planes. It stands the test of time.” This quote is from a recent poem I wrote as a message to my parents and as a message to myself. The poem, titled “Conflicted,” depicts the mental struggles I’ve faced following the death of my parents. It mentions the abundance of grief that I...

V eryWellMind.com states, “A relationship is any connection between two people, which can be positive or negative.” While we easily might be able to reflect on the relationships we have with family, friends, significant others, co-workers and so on, one of the biggest relationships many overlook is the relationship we have with our stuff. This...

With the New Year in full swing, you might still be thinking about what you want to accomplish. Have you considered setting a goal for yourself and your loved one? Setting goals as a couple can be incredibly fun and rewarding. There is a sure-fire reason why they say, “teamwork makes the dream work.” My...

When we think about the relationships in our lives, our relationship with food is not typically one that comes to mind. However, your relationship with food can be one of the most important ones. Think about it. We eat food many times per day, we need it to sustain our energy and to keep us...

It isn’t surprising that anxiety levels increased during and following the COVID-19 pandemic, which took away closeness and touch and turned it into something dangerous. The pandemic reshaped our relationship with touch and, in return, weakened our social interactions of hugging family and friends, giving handshakes or high fives to co-workers, and even relating to...

For many individuals like myself, we struggle internally to find emotional balance during times where our feelings might be contradicting. February is a month that generally promotes the idea of love and appreciation for those we have in our lives. We prepare for Valentine’s Day with gifts and sweets for those we hold dearest to...

Did you know that 25% of the 805,000 heart attacks per year in the U.S. are recurrent? The American Heart Association reports that once you’ve experienced a heart attack, your chances of having another one is higher. In fact, nearly one in five patients who’ve had a heart attack will have another cardiovascular event, such...

A little progress each day adds up to big results. When I first picked up running in 2018, I was extremely intimidated, anxious and questioned myself nonstop. I failed gym class my senior year of high school and despised anything related to sports. I remember the burning side stitches after running just one mile. I...

While you might want to tone your abs, glutes and triceps in the New Year, there’s one often-overlooked area of the body that deserves your attention: Your feet. “A lot of people hit the gym or dust off their home exercise equipment in January,” said Danielle Butto, a board-certified foot and ankle surgeon and a...

New survey results suggest that 2023 will finally be the year that Americans bring their health back into focus. According to a recent poll of 2,000 U.S. adults aged 30 and older, two in three Americans credit the past two years with teaching them how important their health really is. And 71% believe the pandemic...

One. Sound Meditation Location: 2223 Key Way Drive. Classes: 6:30 p.m. Thursdays and 11 a.m. Saturdays (sound meditation). 6:30 p.m. Wednesdays (yoga and gong baths). Cost: $10. Online: onesoundmeditation.com Within a dimly lit room, the soft singing of a Tibetan crystal bowl begins to resonate as it’s gently struck by a mallet. The sound begins...

Ayurveda means “the science of life,” and the practice of ayurveda focuses on ways you can bring greater vitality into your life. It helps in physical, mental and spiritual aspects and has effective and simple practices for self-care and energy management from skin care routines to tips on how to improve urinary incontinence. One of...

The New Year often is a time to set new goals. However, statistics show that very few people are successful in keeping their resolutions. Why? Likely, because they don’t have a realistic, long-term plan. And, as Ben Franklin said, “If you fail to plan, you are planning to fail.” This year, create SMART goals: Specific,...

The New Year represents a fresh start and is the perfect time to invest in your health. However, you might be unsure what resolutions will have the biggest impact. Doctors say that the easy, tangible actions you take are some of the most important. “Many people kick off the start of each New Year with...

Is it that time again already? To examine the mistakes we have made in the past and evaluate how to be better in the upcoming year? Our annual list of broken promises we make to ourselves that leaves us feeling guilty, rather than fulfilled? New Year’s resolutions are meant to motivate us and bring us...

As we head into the holiday season, we think of all the wonderful times we will have with family, the traditions we’ve always celebrated and the events that will keep us busy. For families with a newborn, the upcoming holidays might feel overwhelming and a little bit nerve-wracking. If this is you or someone you...

The holidays should be filled with joy and magic. But the older we get, the more it seems the magic is running out. Christmas is the time to make dreams and wishes come true. However, we often are so busy helping others achieve their dreams that we neglect our own. As adults, we carry a...

Hearing “home for the holidays” often conjures memories of family vacations, family dinners and other family activities. However, when you have family that is no longer at home, the holidays might not seem as “Hallmark” as they once did. Holidays can be hard when families are grieving, and the time of year does not make...

My husband and I love to watch the show, “Alone,” a competition series where participants try to survive isolated and with limited resources in the wilderness. It’s evident that one of the biggest challenges of being alone for many days, weeks, or even months is the lost connections with family and friends. They choose their...

My husband and I love to watch the show, “Alone,” a competition series where participants try to survive isolated and with limited resources in the wilderness. It’s evident that one of the biggest challenges of being alone for many days, weeks, or even months is the lost connections with family and friends. They choose their...

Hearing “home for the holidays” often conjures memories of family vacations, family dinners and other family activities. However, when you have family that is no longer at home, the holidays might not seem as “Hallmark” as they once did. Holidays can be hard when families are grieving, and the time of year does not make...

Health experts say that establishing and maintaining family traditions can boost overall well-being and vitality, especially as we age. “As children become adults and move out of the house or away, the family traditions that bind us can sometimes get lost in the process,” said Aparna Abburi, president of Medicare and CareAllies with Cigna, which...

Mind racing? Feeling sweaty? Heart beating fast? Pacing back and forth? Feeling like something bad will happen, even if everything appears OK? If this sounds like you, you could be one of the millions of people who suffer from an anxiety disorder. Women especially have been prone to anxiety due to never-ending to-do lists, running...

Do you remember when your friends and family sliced up a watermelon on a summer day? Do you remember shucking sweet corn with your brothers and sisters on the front porch? Or how about grilling hamburgers and hot dogs outside? Did you pick strawberries, gooseberries or blueberries on a Saturday morning? Did you ever pick...

In our fast-paced, technology driven world, we have successfully taught ourselves how to be unfocused. In other words, we are not as focused on our thoughts and tasks because of numerous distractions and poor habits. Many of these distractions we purposely turn on and activate, even though they create more interruptions and chaos. As I...

A new concept has captured the attention of people looking for a healthier relationship with alcohol, but who don’t feel like abstinence is right for them. Mindful drinking is about awareness and being fully present in your choice of alcohol use. It is about changing the conversation with yourself with the goal of having a...

Mindful eating doesn’t have to be restrictive, and you don’t have to give up your favorite foods. “Simply incorporating more foods that are crafted with integrity and align with your values into your day-to-day eating can go a long way toward helping you feel your best,” said Kara Lydon, a registered dietitian nutritionist. As an...

It’s back-to-school time. As you send the kids off to school, you should consider joining them for your joy, health and well-being. We live in a time of unlimited learning opportunities, and earning a degree through formal education is only one way to achieve the benefits of lifelong learning. One of the joys of being...

One of my biggest passions in life is to help caregivers learn new skills. When I ask them what kinds of new skills or perspectives they would like to learn, the answer usually is the same: They want to learn more about being the best caregiver they can be. They want this out of devotion...

When my father was 72, he was diagnosed with Lewy body dementia, a condition that can cause Parkinsons-like symptoms and hallucinations, in addition to symptoms experienced by those with dementia. Although my father had been experiencing these symptoms for some time, the diagnosis was difficult for me and my family to process. On one hand,...

A recent survey reveals that the mental health of American moms is going largely unattended, with many living under a near-constant state of stress and few seeking support to ease the burden. The research, commissioned by MDLIVE, an Evernorth company and leading provider of virtual care services in the United States, finds that 33% of...

In our ever-changing world of wellness, there is an alarming and increasing number of individuals who live as amputees. While this might reflect lives saved through modern medicine, it creates a need for lifelong changes and support for those who are amputees. There are an estimated three million amputees in the United States. An average...