Nutritional Wellness

Nutritional wellness is the ability to take in and utilize any food material to get the proper nourishment that a person needs. This involves a person’s ability to adequately study the different food groups and assess the different portions that are required for an individual. Overall, having nutritional wellness is the starting point that needs to be achieved in order to succeed in other areas of wellness.

Well Wisconsin Incentive Deadline is October 19, 2018


Have you earned your $150 incentive yet?  Employees and their spouses enrolled in the State Group Health Insurance program are eligible to participate, and you have until Friday, October 19, 2018.

1. Log into the StayWell website (

2. Click on My Progress in the middle of the menu bar.  This will show the three steps needed to get your $150 incentive and your progress.  (Please note that it may take up to three business days for activities to show as completed.)

3. Health Screening: If you haven’t yet completed your health screening, you can ask you doctor to complete a Health Care Provider form during your annual physical, but you must have it completed and submitted by October 19, 2018.  If you completed your health screening at UW-Green Bay on April 25, 2018 or September 21, 2018, you have completed the Health Screening step.

4. Health Assessment: Click “Go Here” in the Health Assessment box and complete the questionnaire (it takes about 10 minutes).

5. Well-Being Activity: Click “Go Here” in the Well-Being Activity box to see your options.  The easiest and quickest option is to complete the Health Benefits and Preventative Care Quiz.  Another option is to complete 20 daily challenges found in Daily Dash emails that you receive each morning – the challenges will help improve your fitness, sleep, stress level, and nutrition.

After you have completed all three steps, you will get an email asking you to make your gift card selection on the StayWell website.  Please note that it may take up to three business days for activities to show as completed.  Please follow the steps in your email to select the way you want to receive your $150 incentive, and make sure to complete this step by October 31, 2018. You’ll have the option to have the gift card mailed to you or you can choose to have it instantly sent to you via an email code and then download the gift card to your phone or computer to be used for online purchases and at some local retailers.

Both you and your spouse can earn the $150 incentive if you are enrolled in the State Group Health Insurance.  The $150 gift cards are taxable income.  Make sure to use your gift card before it expires.  If you need help with logging into the StayWell website, please contact them at 1-800-821-6591 or  The deadline is Friday, October 19, 2018.






Ciabatta Pizza

Ciabatta, the Italian flat bread popular in paninis (toasted sandwiches), makes a handy pizza base. You can reduce the carbs and calories slightly by pulling out some of the soft interior of the bread.


  • 1 loaf ciabatta, about 12 by 6 inches (about 1 pound)
  • 2 cups tomato sauce (no salt added)
  • 1 small zucchini, sliced in 1/4-inch rounds
  • 1/2 cup sliced fresh mushrooms
  • 2 cups shredded part-skim, low-moisture mozzarella cheese
  • 2 tablespoons basil


  1. Preheat oven to 400°F.
  2. Cut ciabatta lengthwise and remove some interior bread if desired.
  3. Place each half crust-side-down on a cookie sheet.
  4. Spread sauce evenly on both pieces.
  5. Layer zucchini and mushrooms as desired—mixed or half and half.
  6. Top with mozzarella and sprinkle with basil.
  7. Bake 12 to 15 minutes, or until cheese is melted and bubbly.

Makes 8 slices
Each slice contains about 263 calories, 13 g protein, 8 g fat, 15 mg cholesterol, 36.5 g carbohydrates, 2 g fiber, and 554 mg sodium.

This recipe is gout-friendly because it contains food moderate in purines.

Recipe from the StayWell Company, LLC

Annual Benefits & Wellness Fair


Mark your calendar to attend the Annual UW-Green Bay Employee Benefits & Wellness Fair!

When: Tuesday, October 9, 2018

Time: 11:30 am to 2:00 pm

Where: University Union Phoenix Rooms

Please stop by to talk with vendors about your benefits and wellness, help yourself to some refreshments and goodies, and get helpful information as you consider options for the annual It’s Your Choice benefit enrollment period.  This year’s annual benefits enrollment period is October 1st – 26th.

Representatives from the following organizations will be looking forward to talking with you during the fair: Aging & Disability Resource Center, Aurora, Chartwells, Cornerstone Chiropractic, UWGB Counseling & Health Services, Curative Connections, Dean Health, Delta Dental, Edvest College Savings Plan, Department of Employee Trust Funds (ETF), Fidelity, Foundation Chiropractic, Herb Blue’s Total Self Defense, Kress Events Center, Massage Envy, Navitus, Network Health, UWGB Public Safety, Rediscover Yourself Energy Sound Healing, Reflexology, Securian Life Insurance, Social Security, StayWell, T. Rowe Price, TASC, TIAA-CREF, United Health Care, Unity Hospice, UW-Credit Union, VSP, WEA Trust, UWGB Wellness Committee, Wisconsin Deferred Compensation, YMCA Green Bay, and Zurich.

Fruity Nutty Spinach

Including nuts in your diet can provide a host of health benefits. The list includes lower cholesterol levels, reduced risk for heart disease and stroke, better weight control, and lower insulin needs for people with diabetes.


  • 2 tbsp. chopped walnuts, toasted
  • 1 tsp. olive oil
  • 1 9-oz. bag of fresh spinach (about 4 cups raw)
  • 2 tbsp. golden raisins


  1. Heat a frying pan and add chopped walnuts. Shake the pan to turn the nuts. When you start to smell them toasting, turn off the heat. Transfer toasted nuts to a bowl.
  2. Remove stems from spinach. Rinse and drain in a colander and pat with a paper towel.
  3. Heat oil in the frying pan and sauté spinach until soft and bright green.
  4. Add raisins and nuts and stir until hot. Serve immediately.

Makes 2 servings
Each serving contains 110 calories, 7 g fat, 0 mg cholesterol, 49 mg sodium, 10 g carbohydrates.

Recipe from the StayWell Company, LLC

Gluten-Free Cranberry Nut Bread

Many Americans have moved away from foods that contain gluten, like wheat, rye, and barley, due to celiac disease. If you are looking for some delicious breakfast dishes that are also gluten-free, look no further. Cranberry Nut Bread is a fresh and gluten-free take on a breakfast bread!


  • 1 ⅓ cups brown rice flour
  • 3 ⅓ tbsp. tapioca flour
  • 7 tbsp. potato starch
  • 1 cup granulated sugar
  • 2 tsp. baking powder
  • 2/3 tsp. xanthan gum
  • ¾ tsp. salt
  • ½ tsp. baking soda
  • ¼ cup coconut oil
  • ⅔cup fresh orange juice
  • 1 large egg, slightly beaten
  • 2 cups fresh cranberries, coarsely chopped
  • ½ cup shelled walnuts, coarsely chopped
  • 1 tbsp. grated orange rind
  • Granulated sugar (optional topping)


  1. Preheat oven to 350 degrees and position rack in center.
  2. Spray a 9-by-5-inch loaf pan with cooking spray.
  3. Mix flours, potato starch, sugar, baking powder, xanthan gum, salt, and baking soda in a large bowl with an electric mixer.
  4. Blend in coconut oil until mixture resembles fine cornmeal.
  5. Blend orange juice with egg and add dry ingredients. Mix until just moistened.
  6. Fold in cranberries, walnuts, and orange rind.
  7. Pour batter into pan and sprinkle with sugar (optional).
  8. Bake for one hour or until a knife inserted in the center comes out clean.
  9. Cool for 10 minutes, then remove from pan and serve. Serves 12.

PER SERVING: Calories–250, fat–9 g, saturated fat–4.5 g, cholesterol– 15 mg, sodium–290 mg, carbohydrates–43 g, fiber–2 g, protein–3g

Recipe from the StayWell Company, LLC

Mandarin Stir-Fry Beef


  • 8 oz. beef top sirloin or top round steak, cut into bite-sized strips
  • Juice from 1 to 2 tangerines (1/4 cup)
  • 2 tbsp. Hoisin or oyster sauce
  • 1 tbsp. lite soy sauce
  • 2 cloves garlic, minced
  • ½ cup low sodium chicken or beef broth
  • 1½ cup broccoli flowerets
  • ⅓ cup sliced green onion
  • 4 cups sliced Chinese or Napa cabbage
  • 1 can (8 oz.) sliced water chestnuts, drained
  • 1 tangerine, peeled, segmented
  • Hot cooked rice


  1. Remove any excess fat from steak strips; place in shallow nonmetal dish.
  2. In small bowl, stir together tangerine juice, Hoisin sauce, soy sauce, and garlic.
  3. Pour mixture over meat; toss to coat.
  4. Cover and chill 30 minutes to several hours.
  5. Drain meat, reserving marinade.
  6. In a wok or large skillet over high heat, place 3 tablespoons of broth. Stir-fry broccoli three minutes. Remove from wok.
  7. Add more broth if needed; stir-fry onion and cabbage for two minutes. Remove from wok.
  8. Add more broth if needed; stir-fry water chestnuts and tangerine for one minute.
  9. Add meat and cooked vegetables back to wok, along with reserved marinade. Toss well; cover and heat until meat is cooked.
  10. Serve with hot rice.

Serves 4
Each serving provides about 370 calories, 6 g total fat, 2 g saturated fat, 35 mg cholesterol, 280 mg sodium, 55 g total carbohydrate, 7 g dietary fiber, 8 g sugars, 24 g protein.

Recipe from the StayWell Company, LLC

Spicy Pork Skewers


  • 1 8-ounce can reduced-salt tomato sauce
  • 1 teaspoon chili powder
  • 3/4 teaspoon ground cumin
  • 1/8 teaspoon cayenne
  • 1/4 cup green olives, pitted
  • 1 clove garlic
  • 1 pickled jalapeño pepper, seeded and stemmed
  • 1-1/4 pound cubed pork butt
  • 2 green bell peppers, cored, seeded and cut into 1-inch pieces
  • 1 Spanish onion, cut into 1-inch pieces


  1. Process in a blender until smooth the tomato sauce, chili powder, cumin, cayenne, olives, garlic, and jalapeño pepper.
  2. Scrape half the sauce into a plastic food-storage bag. Reserve remaining sauce in a small bowl.
  3. Add pork to bag. Turn bag over until pork is well coated. Refrigerate 20 minutes.
  4. Heat broiler. Drain pork.
  5. Thread pork, peppers, and onion onto 4 metal skewers.
  6. Brush with some reserved sauce.
  7. Broil skewers 5 inches from heat for 15 minutes, turning skewers over halfway during cooking and brushing with additional sauce.

Serves 4
Each serving contains approximately 295 calories, 5 g fat (15% calories from fat), 68 mg cholesterol, and 312 mg sodium.

To make this recipe gluten free, use only spices or condiments that are gluten free. Read food labels carefully and contact the company if you have any questions.

Recipe from the StayWell Company, LLC

April Fool

In food-speak, a “fool” is a quick English dessert of cooked berries layered with whipped cream. Traditionalists make it with gooseberries, but strawberries and raspberries work fine. It’s rich and lovely, and you don’t need a lot to finish a meal with finesse. Serve it in a cocktail glass for the best effect.


  • 1 cup strawberries
  • ¼ cup granulated sugar substitute
  • 2 tsp. fresh lemon juice
  • 3/4 cup fresh or frozen raspberries
  • 1 cup heavy cream, whipped
  • Whole berries for garnish


Put strawberries in a small saucepan. Add 1-1/2 tablespoons of granulated sugar substitute and 1½ teaspoons of lemon juice. Cook on high just until the mixture starts to boil. Turn heat to medium and stir frequently, mashing berries with a spatula, to keep from burning or sticking to the bottom of the pan. After about 15 minutes, most of the liquid should be cooked off. When you reach your desired consistency, let it cool and pour into a container to refrigerate.

To make raspberry sauce, combine raspberries, 1-1/2 tablespoons of sugar substitute and ½ teaspoon of lemon juice to a boil. Let thicken and cool slightly. Press mixture through a fine strainer. This will take patience and about 20 minutes of mashing, but you will be rewarded with a rich, seedless sauce. Discard seeds.

For each fool: Put 2 tablespoons of cooked strawberries at the bottom of a cocktail glass. Whip the cream with the remaining sweetener. Put 2 tablespoons of whipped cream in each glass. Add 1 tablespoon of the seedless raspberry sauce. Top with more whipped cream. Garnish with whole berries.

Makes 4 servings
Each contains approximately 145 calories, 11 g fat, 41 mg cholesterol,  13 mg sodium, 8 g carbohydrate, 3 g dietary fiber, and 1 g protein.

Recipe from the StayWell Company, LLC

Organic Eggs Available

Five Health Benefits of Eggs:Organic-Eggs

  1. Helps to improve heart health
  2. Aids in weight loss
  3. Beneficial in improving cognitive health
  4. Aids in growth and development of body
  5. Maintains healthy hormonal functioning of thyroid

NOTE: Organic eggs can contain higher Omega-3 and Vitamin E than conventional eggs

Health Health

While there has been significant criticism in recent decades about the potential dangers of eggs on heart health, due to its admittedly high content of cholesterol, many people don’t look at the type of cholesterol, nor its effect on the body.  Most studies have actually shown eggs to protect against strokes and improve heart health, as the “good cholesterol” (HDL cholesterol) levels increase, which can help to eliminate “bad cholesterol” in the body.  By lowering LDL cholesterol levels, eggs help to avoid atherosclerosis, blood clots, strokes, heart attacks, and other serious cardiovascular conditions.

Weight Loss

Since eggs are so full of those important proteins that our body needs for development, they also tend to be a very satisfying and filling form of food.  They provide energy and nutrient stability in our body and satisfies our hunger.  Eggs can be a great way to get the healthy balance you need without consuming excess calories, which is a great way to lose weight or keep your weight down.

Cognitive Ability

One of the lesser known benefits of eggs is its impact on cognitive health, primarily due to the high levels of choline present.  Choline is often grouped with B-vitamins, but in fact, it is a somewhat unknown nutrient that helps to create critical neural pathways in the brain.  About 90% of the population is estimated to get less choline than the body requires, but whole eggs supply choline in large quantities.

Antioxidant Activity Aid in Development

It seems as though any food with antioxidant capacity is considered healthy, but many people forget that eggs contain various antioxidants, including vitamin A, lutein, and zeaxanthin.  Vitamin A works as an antioxidant in a number of areas in the body but works particularly well with lutein and zeaxanthin in the eyes to protect against macular degeneration and the development of cataracts.  Antioxidants are able to seek out free radicals and neutralize those dangerous particles (formed as byproducts of cellular metabolism) before they can cause oxidative stress on body organs, resulting in chronic diseases, such as cancer and heart disease.

Rare Minerals Aid in Thyroid Function

The mineral composition of eggs is wonderful, but it is also unique, in that it can be difficult to obtain certain minerals, like iodine, and selenium, in our diets.  They are so versatile and universal that we can almost unconsciously stay balanced by eating eggs, ensuring that those rare minerals keep our antioxidant activity up (selenium), and maintain healthy hormonal functioning in our thyroid (iodine).

Baumgartner Organic Farms

Certified organic since 1995

We are a family-owned and operated all-organic dairy farm located in Seymour, Wisconsin.  Our farm currently operates under Nature’s International Certification Services (NICS).  We raise organic dairy cows which are fed only organic feed that is also produced on our own 250 acres of farm land.  New additions to our farm this year are our organic steers that will be used to feed our community healthy, lean beef.  The laying hens we care for are Rhode Island Reds and we are hoping to order another 50 hens to keep up with the growing demand for organic eggs.  We also offer broiler chickens which are Cornish Cross chickens and are raised for meat.  Our family believes in providing your family with wholesome, quality dairy, beef, and poultry products.

Above information provided by Dan Baumgartner of Baumgartner Organic Farms.

Are you interested in picking up organic eggs on campus?  Mary Valitchka will have eggs for sale ($3.00 per dozen) and can take payment.  Cash is preferred, but checks can be made out to Dan Baumgartner.  Mary ( and the eggs are located in the Graduate Studies Office, room 835 on the 8th floor of the Cofrin Library.


Wellness Webinar: Reducing Inflammation for a Healthier You

InflammationChronic inflammation can be the culprit behind poor health and well-being. Learn more about the causes of inflammation and ways you can reduce or prevent it so you can feel your best.

We’ll cover:

  • Our body’s response to inflammation
  • Anti-inflammatory foods
  • Other healthy steps you can take to reduce chronic inflammation

Date: Wednesday, August 15, 2018

Time: 12:00 to 12:30 p.m.

Location: Cofrin Library, 7th floor, room 735

No need to RSVP – just mark your calendar to join us, and bring your lunch!

You could also participate in this webinar at your workstation if you prefer – please visit the StayWell website and go to Webinars to register.

Wellness webinars highlighting various health and well-being topics will take place quarterly. All webinars will be recorded and available to Well Wisconsin Program participants on the wellness portal after the event date.

To access the wellness portal, you must be an employee, retiree, or enrolled spouse/domestic partner enrolled in the State of Wisconsin or Wisconsin Public Employers Group Health Insurance Program.