Physical Wellness

Physical Wellness is the ability to maintain a healthy quality of life that allows us to get through our daily activities without undue fatigue or physical stress. The ability to recognize that our behaviors have a significant impact on our wellness and adopting healthful habits (routine checkups, balance diet, exercise, etc.) while avoiding destructive habits (tobacco, drugs, alcohol, etc.) will lead to optimal Physical Wellness.

Southwestern Spaghetti Squash and Turkey Meatballs

Ingredients

  • 4 cups spaghetti squash, cooked using whatever method you prefer; if your squash is large, you’ll have more than you need for this recipe
  • 1/2 lb. ground breast-meat turkeyFagiole balls with spaghetti squash
  • 1 tbsp. minced onion
  • 1 tbsp. dried parsley
  • 1 tbsp. dried basil
  • 2 tbsp. breadcrumbs
  • 1 large egg, lightly beaten
  • 1 tbsp. olive oil
  • 2 14.5-oz. cans petite cut diced tomatoes with jalapenos
  • 2 oz. Monterey jack cheese
  • 1/4 cup fresh cilantro

Directions

Mix turkey with minced onion, parsley, basil, and breadcrumbs. Mix in egg. Form into 12 meatballs—each about a rounded tablespoon.

Heat oil in a skillet. Brown meatballs evenly, about 5 minutes total. Pour tomatoes over meatballs and heat for about 5 minutes. Meatballs will be cooked through and tomatoes heated.

To serve: Put about 1 cup of squash on each plate and top with meatballs and sauce. Sprinkle with Monterey jack cheese and cilantro.

Makes 4 servings

Each serving contains about 297 calories, 14 g fat (5 g saturated fat, no trans fat, 110 mg cholesterol), 990 mg sodium, 24 g carbohydrate, 4 g dietary fiber, 10 g sugars, and 18 g protein.

Recipe from the StayWell Company, LLC.

Consider Dusting and Vacuuming Your Bedroom Today

Yes, today’s challenge qualifies as a chore, but it’s one that may help you sleep better at night. Break out the duster and vacuum cleaner and tackle your bedroom today. You’ll be fending off dust mites, which can cause itchyeyes, nasal congestion, and coughing that make it tough to get restful sleep. Dust mites love finding a home in your carpet, and they’re equally comfy in fabric headboards and curtains. So take some time to clear your bedroom air. If allergies are a real problem for you, consider hardwood floors and washable curtains or roller shades. And declutter your room as much as possible—it’ll make dusting less of a chore.Sara-Slade-Glam-Bedroom-Decorating-Ideas

Article from the StayWell Company, LLC

Apple Carrot Salad

Ingredientsapple carrots

  • 1 cup shredded carrots
  • 3 (medium) unpared and diced apples
  • 1 tbsp. lemon juice
  • ½ cup raisins
  • ⅛ cup low-fat mayonnaise

Directions

Combine all ingredients. Chill thoroughly. Serve on salad greens.

Make about 6 servings

Serving size is about 1/6 recipe.

Each serving provides 110 calories,1 g fat, 0 mg cholesterol,140 mg sodium, 25 g carbohydrate, 3 g dietary fiber, 20 g sugar, 1 g protein.

Recipe from the StayWell Company, LLC.

Consider Modifying Your Fitness Moves for a New Start

So you’ve decided to get in better shape. That’s great news! Exercising regularly is associated with a slew of health benefits, including reducing your risk for heart disease and many cancers. It also helps you maintain a healthy weight and improves your overall mental health.

If it’s been a while since you were active, though, you may want to modify some exercise moves at first. For example, the pushup is a great exercise for working several body parts at once. But it’s challenging for many people because it requires a lot of upper body and core strength. Instead of trying regular pushups, start with a modified version today: Do the pushups on your hands and knees instead of your hands and toes. As you get stronger, you can move up to traditional pushups. Look for other ways to safely modify moves—it’s better to do a modified exercise than nothing at all.Physical-Exercises

 

Article from the StayWell Company, LLC

How to Stay Young Lunch ‘n Learn held June 19th

Left

Thank you to DeLorey Chiropractic for presenting the How to Stay Young Lunch ‘n Learn on June 19th, and providing pizza and chair massages!  Ten employees attended and learned the importance of maintaining a healthy spine to avoid back problems as we age.

 

 

 

Right

 

Jamie with DeLorey explained that just like we maintain our teeth through getting check-ups every 6 months and caring for them daily to ensure we have healthy teeth throughout our lives, it is important to give attention to our spinal health now, instead of waiting until we are in a lot of pain.  It is estimated that 80% of people experience back pain, so this is a widespread issue.

Thanks to everyone who attended!

 

Pitcher-Perfect Iced Tea

Ingredients

  • 4 tea bags:Iced Tea regular, decaffeinated, or herbal
  • 4 cups water

Directions

Bring water to a rolling boil. Pour water over tea bags in a teapot, pitcher, or other one-quart container. Let steep 5 to 7 minutes. Remove tea bags. Chill. Serve in glasses over ice.

Serves 4

Instead of adding sugar or artificial sweetener, try adding fruit juice for a new flavor. Mixing 1 cup of tea with 1/2 cup orange juice adds about 56 calories, 1 g protein, less than 1 g fat, 13 g carbohydrates, less than 1 g fiber, and 1 mg sodium.

To make this recipe gluten-free, use only tea that is gluten-free. Read food labels carefully and contact the company if you have any questions.

 

Recipe from the StayWell Company, LLC.

Try 10 Lying Leg Raises Today

Your core is the foundation for all your body’s movement, and weak abdominal and lower back muscles can make you more prone to injury. In fact, about 8 in 10 of us will experience back pain at some point in our lives.17

To help build a stronger core, try this straight-leg raise today: Lie on your back with your arms at your sides, legs extended. Keeping your right leg straight, lift it toward the ceiling until it’s perpendicular to your torso, exhaling as you do so, then lower it back down, inhaling. Lift and lower the left leg next. That’s one rep; do 10 total. (To make the move more challenging, you can lift both legs at once—but avoid this if it bothers your lower back.)

 

Article from the StayWell Company, LLC

Southern Chicken and Dumpling Soup

This is a lighter variation on a Southern classic, chicken and dumplings, which are a type of homemade noodle.

The trick is to use a light, fresh noodle that doesn’t have to be pre-boiled.

Ingredients

  • 4 cups homemade or low-sodium chicken brothsoup
  • ½ cup chopped onion
  • 1 tsp. minced garlic
  • 1 can condensed low-sodium cream of mushroom soup
  • 2 cups cooked, cubed chicken
  • 1 10-ounce bag of frozen mixed vegetables (carrots, green beans, peas, and corn), or
  • 3 cups fresh vegetables
  • 6 sheets of refrigerated egg roll wrappers
  • 1 tbsp. parsley

Directions

Put chicken broth into a large soup pot and add onion and garlic. Cook for about 5 minutes, then add condensed mushroom soup and chicken. Heat thoroughly and add vegetables.

Slice each egg roll wrapper into three “wide noodles.” Add noodles three at a time to simmering soup. Stir gently so they don’t stick, and continue adding until all are in the pot.

Continue simmering for about 2 minutes. Ladle into 4 bowls, garnish with parsley, and serve immediately.

Makes 4 servings

Each serving contains about 353 calories, 8 g fat (2 g saturated fat, no trans fat), 58 mg cholesterol, 664 mg sodium, 41 g carbohydrate, 4 g dietary fiber, 7 g sugars, and 29 g protein.

Recipe from the StayWell Company, LLC.

Employees have unlimited Kress Events Center access during summer and can win a prize for utilizing it

Just a reminder that UW-Green Bay employees have unlimited access to the Kress Events Center until the end of summer.

Summer hours, through August 30th, are as follows:

  • Monday to Thursday: 6:30 a.m. to 9:00 p.m.
  • Friday: 6:30 a.m. to 4:30 p.m.
  • Saturday: 8:00 a.m. to 12:00 p.m.
  • Sunday: Closed

SUMMER CHALLENGE: Utilize the Kress Events Center 12 times this summer and receive a prize courtesy of the Wellness Committee. Punch cards can be found and stored at the Kress Events Center front desk. A front desk attendant will punch your card each time you visit.

PunchCard

GROUP FITNESS CLASSES: Employees have unlimited access to FREE group fitness classes during the summer.

OUTDOOR RENTALS: Employees have access to our new equipment rentals at a special university price!

Please contact Alex Reichenberger, Fitness Coordinator at the Kress Events Center (reichena@uwgb.edu or ext. 2836), with any questions.

Barley Pilaf

This is a lovely side dish for chicken or fish.Spinach and mushroom barley pilaf served on a blue plate with a spoon on the side

Ingredients

  • 1 tbsp. olive oil
  • 1 cup chopped onion
  • 1 cup sun-dried tomatoes cut into strips
    • (if you use tomatoes that come in oil, add them first to the pan and omit the tablespoon of olive oil)
  • 4 cups baby spinach
  • 1/4 cup slivered almonds
  • 2 cups cooked barley
  • 2 tbsp. parsley

Directions

  • Heat oil in large frying panSauté onions until translucent and add tomatoes, spinach, and almonds.
    • Stir in barley.
    • When spinach is wilted and barley is hot, sprinkle with parsley. Serve immediately.

Makes 4 servings

Each serving contains about 219 calories, 8 g fat (less than 1 g saturated fat, no trans fat, and no cholesterol), 102 mg sodium, 35 g carbohydrate, 7 g dietary fiber, 2 g sugars, and 6 g protein.

Recipe from the StayWell Company, LLC.