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.

Red Rosemary Vinegar


  • 1 quart red wine vinegar
  • 1 handful rosemary sprigs
  • 2 thoroughly clean 16-ounce jars with plastic lids


  1. Wash and dry rosemary.
  2. Crush lightly to release fragrance, then divide into 2 jars.
  3. Pour vinegar into a nonreactive pan (almost anything but aluminum) and bring just to the boiling point (about 8 to 10 minutes at medium-high heat).
  4. Pour vinegar into jars and put caps on jars. Let sit for 2 weeks.
  5. To prepare a gift, strain vinegar into pretty bottles. Add a fresh sprig of rosemary to the new bottle. Seal and present.

Note: Vinegar’s acidity makes it safer than most home-canning projects. But if your flavored vinegar starts to mold or show signs of fermenting (bubbling, severe cloudiness, or sliminess), throw it out!  (Gluten-free)

Recipe from the StayWell Company, LLC

Pork Chops with Savory Apples


  • 2 medium apples
  • 1 medium onion
  • 1 large clove garlic
  • 4 pork chops, about 3/4-inch thick, with bone (about 1-1/2 pounds total)
  • 1 teaspoon olive oil
  • 1/4 cup water
  • 1/4 cup fat-free sour cream


  1. Quarter and core apples. Peel if desired.
  2. Cut onion in half and then slice it.
  3. Use a large frying pan with a lid. Heat oil over medium-high heat and add pork chops and garlic.
  4. Brown quickly, about 2 minutes per side.
  5. Add cut-up apples, onion, and water.
  6. Cover and turn heat to low. Let cook for about 15 minutes, until pork is cooked through (internal temperature of 145°F with 3 minutes of rest) and apples are soft.
  7. Remove chops to a warm serving platter.
  8. Bring pan juices to a boil and turn off heat.
  9. Stir in sour cream and pour over chops. Serve immediately.

Serves 4 (gluten-free)
Each serving contains about 271 calories, 24 g protein, 13 g fat, 71 mg cholesterol, 13 g carbohydrates, 1 g fiber, and 75 mg sodium.

Recipe from the StayWell Company, LLC

Avoid Late-Night Eating

FridgeNightTossing and turning while everyone else is asleep? Maybe that late-night meal is to blame. Heavy foods too close to bedtime can leave you restless in bed. What’s more, eating large meals late at night may also lead to packing on unwanted pounds. If you find yourself hungry before bedtime tonight, don’t reach for that leftover pizza. Instead, have a light snack. For instance, try yogurt, carrots with hummus, a banana, or a handful of almonds. Avoid indulging in greasy and spicy foods.

Still not convinced? Eating too much before you hit the hay can also lead to acid reflux and indigestion. For a more satisfying slumber, think twice the next time you consider having that “fourth meal,” and opt for a small amount of lighter fare instead!

Article from the StayWell Company, LLC



Fresh Cranberry Applesauce


  • 1 pound apples (3 medium-sized)
  • 1/2 cup fresh cranberries
  • 1 tablespoon sugar, or 2 packets artificial sweetener
  • 1/2 cup water


  1. Peel and core apples.
  2. Chop apples and put into a microwave-safe dish with cranberries. Add water.
  3. Cover and microwave on high for 4 minutes.
  4. Stir in sugar (or sweetener) and mash with a fork to desired consistency.
  5. Serve immediately or refrigerate and serve cold.

Serves 6 (gluten-free)
Each serving (with sugar) contains about 42 calories, 11 g carbohydrates, 1 g fiber, 0 g protein, 0 g fat, 0 mg cholesterol, and 0 mg sodium.

Recipe from the StayWell Company, LLC

Healthy Potluck held October 23rd



Healthy food, laughter, and good conversation were shared on Tuesday, October 23rd during the Annual Healthy Potluck!  We enjoyed delicious food such as linguini salad, taco soup, spaghetti squash chow mein, broccoli salad, chili, turkey tacos, butternut squash soup, mulled spiced apple cider, apple crisp and vegetable soup.  Thanks to everyone who came and to Lisa Schmelzer for organizing this event!Broccoli Kathleen KathleenLine Linguini SarahLine VeggieSoup

Pumpkin-Cranberry Gift Loaves


  • 1 29-ounce can pure pumpkin (about 1-3/4  cups)
  • 1-1/4 cups sugar
  • 3 eggs or 3/4 cup egg substitute
  • 1/2 cup vegetable oil
  • 1-1/2 teaspoons baking soda
  • 2 teaspoons baking powder
  • 2 teaspoons cinnamon
  • 1-1/2 teaspoons nutmeg
  • 2-1/4 cups flour
  • 1/2 cup coarsely chopped walnuts
  • 2 cups fresh cranberries


  1. Preheat oven to 325°F. Spray 6 baby loaf pans (about 6 inches long) with cooking spray.
  2. In a large bowl, use a whisk to combine pumpkin, sugar, eggs, and vegetable oil.
  3. Add dry ingredients, stirring until everything is combined. Stir in nuts and cranberries.
  4. Bake at 325°F for 45 minutes or until a knife inserted comes out clean.
  5. This is a very moist quick bread. Cool in pans for 10 minutes. Remove to rack and let cool completely before wrapping.

Serves 4 (per loaf)
Each serving contains about 165 calories, 2 g protein, 6 g fat, 27 mg cholesterol, 24 g carbohydrates, 2 g fiber, and 130 mg sodium.

Recipe from the StayWell Company, LLC

Southeastern Fresh Ginger Asian Chicken Noodle Soup



  • 1 fresh chicken, about 4 pounds cut up (remove giblets)
  • 2-inch piece of fresh ginger
  • 1 small onion
  • 2 cloves garlic


  1. Put chicken in a big soup pot. Cover with water.
  2. Peel ginger and slice diagonally into four pieces. Add to pot.
  3. Peel onion and cut into quarters. Add to pot.
  4. Peel garlic and smash with the flat side of a chef’s knife. Add to pot.
  5. Bring soup to a boil and then turn down heat to simmer. Skim off any foam. Let simmer for an hour.
  6. Remove chicken from pot and discard skin and bones. Cut meat into bite-sized pieces for soup.
  7. Strain broth, reserving pieces of ginger.
  8. Refrigerate broth until needed for soup. Fat will rise to the top and can be skimmed off.



  • 8 cups chicken broth (see recipe above)
  • 2 cups cooked chicken
  • 2 cups snow peas (½ pound)
  • 2 stalks lemon grass
  • 1 cup fresh mung bean sprouts
  • 2 cups dry cellophane noodles
  • Optional: Asian fish sauce boosts flavor but adds sodium


  1. Soak noodles as directed on package and divide among four bowls.
  2. Combine all other ingredients in soup pot.
  3. Heat thoroughly. Pour soup over noodles and serve immediately.

Makes 4 servings
Each serving contains about 342 calories, 8 g fat (4 g saturated fat, no trans fat, 53 mg cholesterol, 203 mg sodium, 53 g carbohydrate, 2 g dietary fiber, 3 g sugars, and 29 g protein.

Recipe from the StayWell Company, LLC

Fresh Produce Delivered Weekly to Campus

The Wellness Committee recognizes how crucial eating well is to staying healthy.  Countless studies show the value of increasing our vegetable and fruit intake, including increased energy and reduced risk for certain diseases and types of cancers.  Set a goal for yourself to eat more vegetables and fruits – take good care of your body and you will feel the positive results!

Garden to Doorstep Organics, LLC is a local family business that delivers fresh organic fruits and veggies each week, and they have been delivering boxes to UW-Green Bay since early summer.  They will have a box of fresh organic fruits and vegetables on display at the Benefits and Wellness Fair on Tuesday, October 9th, so you can see how much and what is included in a produce box.  Please stop by the Wellness Committee table at the fair, and be entered in a drawing to win that free box of produce!

Here are some details:

  • Each week there is a different variety of 100% organic produce
  • Two types of boxes available (Fruit/Veggie Combo boxes or Fruit only boxes)
  • Three sizes of each type of box available (you pick the size that best fits your family)
  • Each week you will know which produce is planned for your box.  You will also receive a newsletter each week with recipes using the produce in that box and tips on how to store each item. (sample newsletter)
  • They work with local farmers and wholesalers to provide organic produce year round.
  • You pay for your boxes with automatic payments through PayPal, by check or with cash.
  • Boxes are delivered to campus on Tuesdays to Rose Hall, room 320 for you to pick up (NOTE: if you aren’t on campus over the summer, they will deliver to your home for free, as long as you live in their delivery area)

Please contact them with any questions at (920) 385-3253 or

Garden to Doorstep website:

They currently have a Healthy Living Dedication Promotion where you sign up for at least three months and receive some extras (click here for details).  Please sign up by Thursday, October 18th by clicking on one of these links:

Three sizes of boxes available:

LittleSprout LotsOfGoodness LushGarden


Stovetop Chili



  • 1 teaspoon cooking oil
  • 1 pound beef, trimmed of all visible fat and cut into half-inch cubes
  • 2 onions, chopped (about 2 cups)
  • 3 cloves garlic, minced
  • 2 tablespoons chili powder
  • 1 tablespoon cumin
  • 1 14.5-ounce can diced tomatoes
  • 1 14.5-ounce can diced tomatoes with jalapeño
  • 2 cups water
  • 1 15.5-ounce can black beans
  • 1 15.5-ounce can red kidney beans
  • 12 sun-dried tomato halves, not packed in oil, chopped
  • 1/2 pound fresh mushrooms, chopped (about 6 large)


  1. Heat oil to hot in a large pot on the stove and put beef in 1 layer to brown quickly.
  2. Add onion, garlic, chili powder, and cumin. Cook until onions wilt, about 5 minutes.
  3. Add tomatoes, water, beans, sun-dried tomatoes, and mushrooms.
  4. Bring to boil; reduce heat to medium low.
  5. Cook for 2 to 3 hours, uncovered, stirring at times. Or cook 10 to 12 hours on low in a slow-cooker.

Serves 8
Each 1-1/2-cup serving contains about 219 calories, 21 g protein, 4 g fat, 33 mg cholesterol, 30 g carbohydrates, 8 g fiber, and 850 mg sodium. (For less sodium, rinse beans to remove salt or use dried beans instead; use low-salt diced tomatoes.)

Recipe from the StayWell Company, LLC