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Taco 'Bout Wellness

Taco 'Bout Wellness

By Courtney Handeland

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 Coach & Everside Wellness Practitioner will explore the many aspects of wellness... we may even throw in a healthy taco recipe from time to time.
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Sleeping Better, Feeling Better: Promoting Mental Health through Better Sleep with Andie Mitchell, LCSW, LSCSW, RPT

Taco 'Bout WellnessMay 02, 2023

00:00
28:35
Sleeping Better, Feeling Better: Promoting Mental Health through Better Sleep with Andie Mitchell, LCSW, LSCSW, RPT
May 02, 202328:35
The Power of Your Why with Emily Fenton, MS, CHWC
Apr 05, 202338:25
Balancing the Weight for a Healthier You Series Wrap-Up
Mar 28, 202338:07
Meditation for Spring Mindset
Mar 04, 202307:15
What Your Mother Never Told You About Menopause with Jill Zimmerman, PA-C
Mar 02, 202358:37
WINTER WARMING SERIES: Self-Love Meditation
Feb 25, 202312:52
WINTER WARMING SERIES: Light Therapy & Vitamin D with Jill Zimmerman, PA-C
Feb 24, 202316:10
WINTER WARMING SERIES: Essential Oil Basics with Dr. Renee Wenzlaff, DNP
Feb 23, 202316:57
WINTER WARMING SERIES: Hygge - A Winter Self-Care Mindset

WINTER WARMING SERIES: Hygge - A Winter Self-Care Mindset

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?

Feb 22, 202315:01
Nacho Average Coach: Therapy Edition, Hold the Stigma with Andie Mitchell, LCSW, RPT
Jan 17, 202330:08
Balancing the Weight for a Healthier You - Everside Webinar Series
Jan 17, 202306:22
The Power of Setting Boundaries with Andie Mitchell, LCSW, RPT
Dec 12, 202241:32
Painting Meditation

Painting Meditation

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.

Dec 12, 202210:26
Men's Health & Why it Matters with Zach D'Arienzo
Nov 08, 202246:08
Human Connection is Good Medicine with Trevor Huskey, LCSW
Oct 04, 202245:21
Putting the Brakes on Pre-Diabetes with Ellen Frazier, CRNP
Sep 06, 202245:12
Building Resilience: What it Takes to Persevere with Dr. Renee Wenzlaff, DNP
Aug 23, 202232:17
How To Get Out Of A Funk

How To Get Out Of A Funk

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?

1. Feeling nervous, anxious or on edge

2. Not being able to stop or control worrying

3. Worrying too much about different things

4. Trouble relaxing

5. Being so restless that it’s hard to sit still

6. Becoming easily annoyed or irritable

7. Feeling afraid as if something awful might happen

Aug 02, 202222:50
MINI MYTH BUSTER SERIES: Eating Healthy is Expensive
Jul 19, 202215:16
Getting Ahead of GERD & Acid Reflux with Sarah Wiseman, RDN
Jul 05, 202225:35
MINI MYTH BUSTER SERIES: The All-Or-Nothing Mindset

MINI MYTH BUSTER SERIES: The All-Or-Nothing Mindset

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. 

Jun 21, 202212:42
End Exercise Excuses with Tim Lao
Jun 07, 202249:18
MINI MYTH BUSTER SERIES: Weight Loss is Just Calories In vs. Calories Out
May 17, 202211:25
How to Listen to Your Gut Feeling: Gut Health with Dr. Toth
May 03, 202241:47
MINI MYTH BUSTER SERIES: Sleep is Overrated
Apr 12, 202209:60
Allergies & Asthma with Amanda Abrams, MSN-Ed, RN
Apr 05, 202232:37
Plant Based Eating with Sarah Wiseman, RDN

Plant Based Eating with Sarah Wiseman, RDN

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.

Mar 07, 202244:14
Metabolic Syndrome with Dr. Melita Schuster, DO
Feb 01, 202227:18
Preventing Injury with Jen LaPlante, PT
Jan 04, 202228:45
Gratitude Meditation

Gratitude Meditation

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. 

Dec 21, 202110:09
Loving-Kindness Meditation
Dec 14, 202112:16
Mental Health for the Holidays (and all winter) with Jill Zimmerman, PA-C
Dec 07, 202134:16
Grounding Meditation

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

Nov 22, 202107:12
Sugar Savvy
Nov 02, 202133:13
Podcast-iversary: One Year of Fun & More to Come
Oct 05, 202130:54
Podcast-iversary Trailer
Sep 13, 202105:40
Allergies Vs. Colds with Tom Ruffalo, PA-C
Sep 07, 202137:06
The Science Behind the Chef
Aug 03, 202159:36
Summer Savvy with Dr. Toth & Tom Ruffalo, PA-C
Jul 06, 202101:01:15
Your Recycling Questions Answered with Waukesha County Recycling Specialist
Jun 17, 202114:36
Nature is Nourishing
Jun 01, 202140:51
Women's Health: What Your Mother Never Told You with Jill Zimmerman, PA-C

Women's Health: What Your Mother Never Told You with Jill Zimmerman, PA-C

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


May 04, 202148:17
Sustainable Living with Courtney & Tasha

Sustainable Living with Courtney & Tasha

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!

Apr 27, 202132:05
How Green is Your Clean?
Apr 19, 202139:30
We Can Compost, You Can Too
Apr 13, 202130:39
Gardening, Landscaping & Rain Barrels, Oh My!
Apr 06, 202143:46
 Love the Earth, Save Your Money: Series Teaser

Love the Earth, Save Your Money: Series Teaser

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!

Mar 22, 202105:28
Diet Trends - What Train Are You On?

Diet Trends - What Train Are You On?

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? 

Mar 02, 202137:36
Financial Fitness
Feb 09, 202140:18
Pitfalls of Behavior Change - Part Two

Pitfalls of Behavior Change - Part Two

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.

Jan 12, 202120:49
Pitfalls of Behavior Change - Part One
Jan 05, 202120:46
2021 Teaser: The Pitfalls of Behavior Change

2021 Teaser: The Pitfalls of Behavior Change

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. 

Dec 21, 202004:07
The Superpowers of Sleep
Dec 01, 202029:31
Healthy Happy Holidays in 2020
Nov 23, 202025:33
Reduce. Reuse. Recycle. for America Recycles Day, and Every Day
Nov 15, 202030:02
Dietary Fat - The good, the bad & the ugly
Nov 03, 202022:35
THE PILOT: Move Your Body

THE PILOT: Move Your Body

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/

Oct 06, 202034:20
Pilot Teaser

Pilot Teaser

Enjoy this sneak peak and laugh along with us while you wait for the release of our first episode.

Oct 01, 202000:57
Taco 'Bout Wellness Podcast Trailer

Taco 'Bout Wellness Podcast Trailer

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!!

Aug 27, 202000:57