Parents – Keep in Shape!

Family Exercise

What’s a healthy habit that will make you, and if you have children, feel and look better? Exercise!

Being active can prevent medical problems such as heart disease and diabetes. So, try to exercise most days of the week. Most adults should aim for a total of two and a half hours of moderate physical activity a week. Kids need at least an hour a day.

Here are some activities you can do, with or without children to make exercise part of your daily routine today:

  • Listen to your favorite music and dance or jump rope to the beat.
  • Follow an exercise program on tele­vision daily.
  • Do household chores together to music. Sweep and mop the floor, vacuum the carpet, or wash the windows.
  • Count and see how long you and your child can stretch out and strengthen your muscles. Your child should not hold the stretch for more than 30 seconds.
  • Do sit-ups, pull-ups, push-ups, and jumping jacks. But be sure to warm your muscles up first with light activity or movement.
  • Walk at a fast pace up and down an apartment hallway.

Always make sure that a child won’t get hurt when you exercise. For example, remove throw rugs or other tripping hazards when you work out at home.

Start slowly and build up your activity level gradually. Choose exercises that will make you sweat and breathe hard. But don’t overdo it. You should be able to talk when you are exercising.

Remember to drink plenty of fluids before and after you exercise. And have fun keeping in shape!

Article from the StayWell Company, LLC

Blueberry Banana Smoothie

IngredientsBlueberrySmoothie

  • 1 frozen ripe banana
  • 1/2 cup frozen blueberries
  • 1 cup skim milk

Directions

Bananas that are getting past ripe work perfectly in smoothies. Peel them, wrap them in plastic, and freeze them. Later, cut the banana into pieces. Put ingredients into blender and puree till smooth. Pour into 2 glasses.

Serves 2; Each serving contains about 122 calories, 5 g protein, 0 g fat, 24 g carbohydrates, 3 g fiber, and 63 mg sodium.

Recipe from the StayWell Company, LLC

Baked Pork Chops

Pork dishes can provide you with a tasty alternative to beef or chicken. Easily paired with rice or potatoes, pork can be a quick and enjoyable dinner option.

Ingredients:PorkChop

  • 1 egg white
  • 1 cup evaporated skim milk
  • 6 lean center-cut pork chops, ½-inch thick
  • ¾ cup cornflake crumbs
  • ¼ cup fine dry bread crumbs
  • 4 tsp. paprika
  • 2 tsp. oregano
  • ¾  tsp. chili powder
  • ½  tsp. garlic powder
  • ½  tsp. black pepper
  • ⅛ tsp. cayenne pepper
  • ⅛ tsp. dry mustard
  • ½  tsp. salt
  • Nonstick cooking spray

Directions:

Mix egg white with evaporated skim milk. Soak pork chops in milk mixture for five minutes. Meanwhile, combine cornflake crumbs, bread crumbs, paprika, oregano, chili powder, garlic powder, black pepper, cayenne pepper, dry mustard, and salt in a bowl. Thoroughly coat pork chops with the breading.

Spray nonstick cooking spray on a large baking pan and spread out pork chops evenly. Bake in the oven at 375 degrees for 20 minutes. Then turn pork chops over and bake for an additional 15 minutes or until no pink remains (internal temperature should reach 160 degrees). Serves six.

PER SERVING: Calories–216, fat–8 g, saturated fat–3 g, cholesterol–62 mg, sodium–346 mg, carbohydrates–10 g, fiber–1 g, protein–25 g

Recipe from the StayWell Company, LLC

Arboretum Poker Walk Challenge – Week Two

ArbWeek2

The arboretum trail kiosk near the Residence Halls by East Circle Drive will have the challenge poster for the week of April 16th to April 22nd.  Check out the trail map at https://www.uwgb.edu/UWGBCMS/media/hr/Wellness%20Items/KioskMap.pdf.

So far, eleven people have ventured out on the snowy trails, taken a picture of the poster (example below), and emailed it to wellness@uwgb.edu to get their playing card for the week.  You can also stop by the HR or Kress front desk to pick a playing card.

More information about the Arboretum Poker Walk Challenge: https://blog.uwgb.edu/hr/2018/04/arboretum-poker-walk-challenge-2/

ArbPoster

Self-Defense Workshop Offered on April 23rd

Betsy1

  • “Amazing. Can it be a monthly series – 3 times a semester?”
  • “LOVED this so much!  Excellent, useful instructions!”
  • “They did a great job”
  • “It was really helpful and easy”
  • “This session was great – have it again if possible!”
  • “Great event!  I may even send my daughter to the youth course they offer.”
  • “Great job. Helped me feel comfortable to learn”

After the February Self-Defense Workshop, we sent out a survey to get feedback from attendees, and above are their responses.  Also, 100% responded that they would recommend this workshop to a co-worker!

As requested, Herb Blue’s Total Self Defense LLC will be back to present another Self-Defense Workshop to UW-Green Bay employees.  This is a beginner level workshop open to all employees, and there is no charge to employees to attend, thanks to a wellness grant from the Department of Employee Trust Funds (ETF)!

Date: Monday, April 23rd

Time: Noon to 1:00 p.m.

Location: University Union Room 103

RSVP: http://uwgreenbay.qualtrics.com/jfe/form/SV_01AoaCoOZXbmxhz 

Each workshop is limited to 30 employees, so please RSVP soon to sign-up (first come, first serve).  Herb Blue’s Total Self Defense LLC will have each participant sign a waiver to participate in the workshop.  It is recommended that you wear comfortable clothing, but your work clothes are fine – no need to change for the workshop.

Please contact wellness@uwgb.edu or ext. 2203 with any questions.

Updated Macaroni and Cheese

Nearly 1 in 5 American children is at increased risk for serious health problems because of obesity.

To help your kids maintain a healthy weight, keep them active and try some new low-calorie, kid-friendly recipes, like this lower-fat version of a true classic kids love.

IngredientsMacNCheese

  • 2 cups macaroni
  • Nonstick cooking spray (as needed)
  • 2 cups onions, chopped
  • 2 cups evaporated fat-free milk
  • 1 egg, beaten
  • 1/4 tsp. black pepper
  • 1 1/4 cups low-fat cheddar cheese, finely shredded

Directions

  1. Preheat oven to 350° F
  2. Cook macaroni according to directions—but do not add salt to the cooking water.
  3. Drain and set aside.
  4. Lightly spray saucepan with nonstick cooking spray.
  5. Add onions to saucepan and sauté for about 3 minutes.
  6. In another bowl, combine macaroni, onions, and the rest of the ingredients and mix thoroughly.
  7. Spray casserole dish with nonstick cooking spray.
  8. Transfer mixture into casserole dish.
  9. Bake for 25 minutes or until bubbly.
  10. Let stand 10 minutes before serving.

Makes 8 servings
Each serving contains 200 calories, 4 g fat, 34 mg cholesterol, 120 mg sodium, 29 g carbohydrates.

Recipe from the StayWell Company, LLC

 

Arboretum Poker Walk Challenge

Poster

Ready to get back on the trails?  Enjoy UW-Green Bay’s beautiful arboretum trails while participating in this fun wellness challenge for employees!  This five-week challenge will last from Monday, April 9th to Friday, May 11th, and each week, there will be a poster like the image above on a trail kiosk.  Simply take a photo of the poster (or a selfie with the poster!) with your phone when you are out on the trail, and then show your pic to the Kress Events Center front desk, the Human Resources front desk (CL 710), or email it to wellness@uwgb.edu to pick your playing card for that week.  We’ll keep track of the cards you pick, and then at the end of the five weeks, we’ll see who has the best poker hand!

Don’t have a camera on your phone but want to participate?  Please email wellness@uwgb.edu.

Where will the poster be each week?  Click on this link to see which trail to take to get to that week’s poster.

Questions? Please email us at wellness@uwgb.edu or call ext. 2203.

 

 

Improve Sleep Through Focused Breathing

Few things are worse than lying awake in bed, agonizing about the fact that you’re not already asleep. You watch the minutes tick by, calculating how many hours of sleep you won’t be getting because you can’t turn your brain off.

If this is you, we’ve got a tip for you to try tonight: Focus on your breathing while you’re lying in bed. One method, described by the National Sleep Foundation, is called “4-7-8” breathing. Here’s how it works:Alarm

  1. Exhale fully through your mouth, making a whooshing sound.
  2. Close your eyes and inhale through your nose while counting to four (in your head, of course).
  3. Hold your breath while counting to seven.
  4. Exhale through your mouth, making that whooshing sound again, while counting to eight.
  5. Repeat the sequence three more times.

This technique can help empty your mind of thoughts and focus on the rhythm of your breathing.

Article from the StayWell Company, LLC

Fuel Your Body Right

Still life of variety of Healthy Foods

If you’re feeling fatigued, think about what you’re eating. Food is essentially the fuel that runs your body. In simple terms, your body breaks the food you eat into molecules that release energy. The trick to reaching a healthy energy level and staying there is to eat foods that support energy production.

Carbohydrates are the primary source of foods that provide energy for your body. The trick is to choose “good” carbs and not “bad” carbs (white bread, white rice, doughnuts, and sugared sodas, for example).

Good carbs include:

  • High-fiber carbs. Fiber doesn’t supply energy, but it helps extend energy by slowing the body’s ability to break down and absorb sugar. This helps to level out energy highs and lows. High-fiber foods include 100 percent whole grains, nuts, seeds, berries, and leafy greens.
  • Low-glycemic carbs. These foods release energy slowly, giving your body a steady stream of it. They include legumes, rutabagas, asparagus, artichokes, pumpkin, broccoli, and onions. Since fiber slows your body’s breakdown and absorption of carbs, high-fiber foods are generally low on the glycemic index, too.

So next time you need more energy today, grab a good carb instead of a cup of coffee. See if that perks you up!

Article from the StayWell Company, LLC