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.

Lima Bean, Mushroom, and Barley Soup


  • 1 cup large, dried lima beans
  • 3 tbsp. coarse pearl barley
  • 6 cups low-sodium vegetable broth
  • 2 cups sliced portabella mushrooms
  • 1 cup chopped onion
  • 2 tbsp. chopped parsley
  • ½ cup chopped celery
  • 1 cup diced carrots


Wash lima beans and barley separately in cold water. Drain and transfer to a soup kettle.

Add vegetable broth and remaining ingredients; cover and bring to a boil. Cook over low-medium heat until lima beans are soft, about two hours. Serve hot.

Makes 8 servings.
Each serving provides about 110 calories, 0 g fat and cholesterol,130 mg sodium, 21 g carbohydrate, 6 g dietary fiber. 5 g sugars,  and 6 g protein.

Recipe from the StayWell Company, LLC

UW-Extension Classes on Horticulture

VegetableGardenBrown County UW-Extension is offering classes on gardening and horticulture this spring.  Here are some of the interesting and helpful topics:

  • Seed Starting
  • Pruning (fruit trees, shade trees and shrubs)
  • Vegetable Gardening
  • Composting
  • Native Prairie Plants to Attract Pollinators
  • Growing Blueberries in Containers

Classes are led by an expert in that field, last a little over an hour, and most are held at the Green Bay Botanical Garden.  There is a cost to attend these classes and preregistration is encouraged.  Please click on this link for details.

Garlic Mashed Potatoes

Consider making the simple recipe below today! You can make this tasty dish without added fat or salt. Your whole body—not just your taste buds—could thank you.


  • 2 (1 lb.) large potatoes, peeled, quartered
  • 2 cups skim milk
  • 2 cloves garlic, large, chopped
  • ½ tsp. white pepper


  1. Cook potatoes, covered, in small amount of boiling water for 20 to 25 minutes or until tender. Remove from heat. Drain and recover.
  2. Meanwhile, in small saucepan over low heat, cook garlic in milk until soft (about 30 minutes).
  3. Add milk-garlic mixture and white pepper to potatoes. Beat with electric mixer on low speed, or mash with potato masher, until smooth.

Yield: 4 servings.

Each serving provides: Calories: 142, Total fat: <1 g, Saturated fat: <1 g, Cholesterol: 2 mg, Sodium: 69 mg, Total fiber: 2 g, Protein: 6 g, Carbohydrates: 29 g, Potassium: 577 mg

Recipe from the StayWell Company, LLC

Sleep better by eating this before bed

Try eating foods with tryptophan before bed for better sleep tonight.

You’ve likely heard that eating turkey makes people especially sleepy thanks to the sleep-inducing amino acid called tryptophan that it contains. Turns out there is science behind that tale. Some research shows that foods with tryptophan help your body product serotonin, which helps promote sleepiness. And there are foods with even more tryptophan than turkey. Try one or more of these tonight:

  • WalnutssleepLady
  • Pumpkin seeds
  • Soy foods
  • Shellfish
  • Eggs
  • Whole grains, like oatmeal
  • Dairy products

Carbohydrates help your brain use tryptophan. Proteins are the building blocks of tryptophan. So combinations of carbs and proteins can pack a bedtime punch. Try hummus on whole-grain crackers, cereal with milk, or peanut butter on whole-wheat bread.

Article from the StayWell Company, LLC

Why is mindfulness important?


We all have stress in our lives.  Regardless of the cause, your body’s reaction to stress can make you more likely to get sick, so finding ways to de-stress is important to your health. Mindfulness can be the key to slowing down and enjoying the moment.

What can mindfulness do for me? 

  • lower stress levels
  • reduce blood pressure
  • help you sleep better
  • improve depression and anxiety symptoms
  • enjoy food more and maintain your weight
  • reduce fatigue and increase energy
  • improve your health
  • better brain function
  • sense of calm

Mindfulness involves paying deliberate attention to the present moment in a nonjudgmental way. By becoming more aware of the present, you can recognize anxious thoughts and free yourself from their grip. When we practice mindfulness at work, we think more clearly.  We respond rather than react.  We take events less personally.

How can I become more mindful?

  • Attend mindfulness sessions on campus led by an expert in this field (click here for details and to sign up to attend one, some, or all 5 sessions being held this spring)
  • Take the 21 day meditation challenge on the StayWell website (click on Programs > Well-Being Activities > 21 Day Meditation Experience)
  • Learn about meditation through videos, articles and quizzes on the StayWell website (click on Programs > The Best Possible You)

The latest research shows you can gain mindfulness benefits anytime by just stretching or taking deep breaths.  Once you learn these techniques, you can practice them on your own to continue reaping the benefits of mindfulness.

Article contents from the StayWell Company, LLC

Onsite Health Screening on April 25th – more time slots added


Did you try to register for a health screening on April 25th, only to find out that all the time slots were already full?  Well Wisconsin was able to add 40 more time slots, so please log in to the StayWell website if you would like to register for a health screening.

There will also be another onsite health screening on Friday, September 21, 2018 in the Phoenix Room of the University Union, and registration is open for this date as well.

Please review this blog post for details:

Please contact us at or ext. 2203 if you have any questions.

Stuffed Cabbage Soup



  • 1/2 lb. ground round
  • 1 tsp. olive oil
  • 1-1/2 cups sliced onion
  • 3 garlic cloves, crushed
  • 2 cups shredded cabbage
  • 28-oz. can petite diced tomatoes, low sodium
  • 14-oz. can low-sodium beef broth
  • 3 cups water
  • 2 tbsp. parsley
  • 3 cups cooked brown rice or other grain, such as barley or millet

Brown meat in soup pot. Drain fat if necessary. Add olive oil, then onions and garlic and sauté briefly. Add shredded cabbage and continue stirring. Add tomatoes, beef broth, and water. Bring to boil. Reduce heat and let cook for about 10 minutes on simmer. Sprinkle in parsley.

To serve, put half a cup of cooked brown rice or other grain of your choice (barley, millet, quinoa) into a large bowl. Ladle stuffed cabbage soup over grain. Serve.

Makes 6 servings.

Each serving contains about 232 calories, 6 g fat (2 g saturated fat, no trans fat, 22 mg cholesterol), 369 mg sodium, 34 g carbohydrate, 4 g dietary fiber, 7 g sugars, and 12 g protein.

Recipe from the StayWell Company, LLC

Wellness Email Newsletter

Do you want to stay in-the-loop when it comes to wellness?  Sign up for the UW-Green Bay Wellness email newsletter on the Human Resources website under Wellness (  You would receive an email every other week or so, with information about wellness events and activities, recipes, articles, etc.  Over 30 employees have signed up already!  Thanks to Kimberly Vlies and Jen Schanen for their work setting up the wellness email newsletter!



Winter Bingo Challenge Results

Thanks to everyone who participated in the winter bingo challenge!  Here are some results:Snowman

  • At least 20 of the 25 bingo card squares checked off: 18 people
  • Department with the most people participating: Continuing Education and Community Engagement (5 people)
  • Building with the most people participating: Cofrin Library (9 people)
  • Most bingo card squares checked off: Karen Peterson

Everyone who submitted their completed bingo card by February 9th will get a small gift for participating (will be sent to you) thanks to a wellness grant from the Department of Employee Trust Funds (ETF).  The biggest winners are those who keep making healthy choices and incorporate wellness into their every day lives throughout the rest of 2018!