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.

Enjoy a Cup of Chamomile Tea Before Heading to Bed

Can’t seem to fall asleep? There are a variety of things you can do to make sleep come more easily, such as keeping your bedroom cool and dark, forgoing caffeine in the evening, and avoiding strenuous exercise immediately before bed. Often, however, we don’t give ourselves enough time to transition from the busyness of the day to preparations for sleep. A relaxing wind-down routine can make that shift easier.

Today, why not create your own sleep-inducing routine by making a cup of chamomile tea an hour before bedtime? Chamomile has long been used as a sleep aid, and it may help you relax and prepare for sleep. Look for it at your grocery store in the herbal tea section. Simply brew, sip, and relax. Your “sit and sip” time may become a relaxing ritual you look forward to every night.

Article from the StayWell Company, LLC.

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Couch to 5K Lunch ‘n Learn held on March 6th

NatePresentingCropThank you to Nate Vandervest, UWGB Assistant Cross County Coach and UWGB alumni, as well as Jolene Sell, Chartwells Registered Dietitian and UWGB alumni, for presenting a very interesting and helpful Couch to 5K lunch ‘n learn on on March 6th!

Nate shared his running experiences, the best way to train, and helpful tips to prevent injuries and burnout.  Did you know that just 20% of your workout plan should be considered high intensity to be the most effective?  Also, don’t try to ‘catch up’ if you missed training one day – just continue with your plan.  The rest days from training are very important for your body’s recovery and improvement, and skipping your rest days can actually hinder your progress and increase the chance of injuries.

Jolene discussed healthy foods to eat pre- and post-workout, as well as the importance of when you eat!  For example, eating greek yogurt and fruit about 1-2 hours before a workout provides carbohydrates as well as protein which are important for a productive workout.  Looking to grab a quick snack 15-30 minutes before a workout?  Pick something small and easily digestible such as an energy bar.  What about working out in the morning before breakfast?  Jolene recommends eating or drinking something first, so your body has the fuel you need for the workout.  Also, don’t wait over an hour post-workout to eat something – your body needs some nourishment about 30 minutes to an hour after. Not real hungry?  Drink a healthy smoothie – beverages can provide the same benefits.

About 16 employees attended this helpful Lunch ‘n Learn, and 12 people signed up for the UWGB Employee Run/Walk Team!

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UW-Green Bay Run/Walk Team for Employees

LogoThe UW-Green Bay Run/Walk Team for employees kicked off at the Couch to 5K Lunch ‘n Learn on March 6, 2019.  Our goal is to offer opportunities for employees to train together, share helpful tips and encouragement, provide incentives and participate in runs/walks together.  We are gearing up for our first event – the Phoenix 5K on April 27th at the UWGB campus, to be followed by the Cellcom 5K on May 18th and Bellin Run 10K on June 8th.

  • First 50 employees who sign up get a “Run Like A Phoenix” running hat!*
  • Registration fee discounts* available for certain area runs/walks.
  • Idea to have group runs/walks on UWGB campus trails around 5 pm on Mondays or Tuesdays.
  • Practical tips and encouragement will be shared with group periodically as we train for upcoming events.

Interested? Please email wellness@uwgb.edu to sign up!

* Running hats and registration fee discounts paid for by a wellness grant from the Department of Employee Trust Funds (ETF)

Bellin Run

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It’s time to get registered for the 43rd annual Bellin Run!  The event will be on Saturday, June 8, 2019 in Green Bay. UW-Green Bay is part of the Corporate Challenge, which gets you these perks:

  • If you register by May 1st, you will receive an early registration incentive gift with the Bellin Run logo on it
  • If you register by May 15th, your race packet (bib and race shirt) will be delivered directly to UWGB about a week before the event.

Friends and family can be registered on our team so that they receive these benefits as well.

Also, due to a wellness grant from the Department of Employee Trust Funds (ETF), the first 50 UW-Green Bay employees who register will receive $10 off of their registration fees. NOTE:  This discount (promo) code is only for use by UW-Green Bay employees.  If you are registering family members or friends, please note that the $10 discount is only applicable to employee’s registration fees.  Unauthorized users will be asked to reimburse us for the registration fees.

Registration Link: https://runsignup.com/Race/Register?raceId=53110&corpTeamId=15313&corpToken=jNM1Am2JWEMARQZFI7R6XZaxrp27qcx9 

Team Password: 840

To register on our team, click on the registration link listed above.  This will take you directly to our team registration page.  You can register your entire family in this cart.

NOTE:  in the event you don’t have this link handy – to register, go to www.bellinrun.com and click on “Register Today”. At the registration page, you will click on “Corporate Team”, search for UW-Green Bay, input our password (840) and continue through the registration process. There are options for both the 10K and the Children’s Run.

How do I prepare for this event?  Check out the great training resources on the Bellin Run website!

If you have any questions, please contact wellness@uwgb.edu or (920) 465-2203.

Last year, we had 20 employees who participated in the Bellin Run as part of the UW-Green Bay team.  Get out and enjoy some fun with co-workers, family and friends by participating in friendly competition!

Onsite Health Screenings for $150 Wellness Incentive

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Register now for your on-site health screening!

Discover your numbers – A free health screening* event has been scheduled at UW-Green Bay for employees (and spouses) who are enrolled in the State of Wisconsin Group Health Insurance Program.

At an on-site screening, you’ll learn your measurements for blood pressure, body mass index (BMI), cholesterol (HDL, LDL, and total), triglycerides and glucose, and be in and out in 20 minutes.

Green Bay Campus:

  • Dates: Thursday, April 11, 2019 or Thursday, September 26, 2019 (only attend one)
  • Time: 7:00 a.m. to 1:00 p.m.
  • Room: Phoenix Room in University Union

Marinette Campus:

  • Date: Tuesday, April 2, 2019
  • Time: 8:00 am to 12:00 pm
  • Room: Student Union

Sheboygan Campus:

  • Date: Tuesday, April 23, 2019
  • Time: 8:00 am to 1:00 pm
  • Room: Wombat Room 2114

Register at wellwisconsin.staywell.com and click on the Programs tab, then Health Screening, and Onsite Appointments.

NOTE: You must register ahead of time for a health screening – they do not allow walk-ins that day.

Earn your $150 Well Wisconsin Incentive:

STEP 1: Get a health screening*

Attend an employer sponsored event listed above or if you plan to see your health care provider, complete the Health Care Provider Form with details from your appointment, available at wellwisconsin.staywell.com under Programs > Health Screening > Download Form.

STEP 2: Complete the StayWell health assessment at wellwisconsin.staywell.com.

It takes about 10 minutes and is mobile and tablet friendly!  After logging into wellwisconsin.staywell.com, click on Health Assessment.

STEP 3: Complete a Well-Being Activity through StayWell. After logging into wellwisconsin.staywell.com, click on Programs > Well-Being Activites.

Complete three steps by October 11, 2019 to earn the $150 Well Wisconsin incentive.

For more information on on-site health screenings or the Well Wisconsin Program, log in to wellwisconsin.staywell.com, review these FAQ’s or email wellness@uwgb.edu.

* The Well Wisconsin incentive program is a voluntary program available to employees, retirees and spouses enrolled in the State of Wisconsin Group Health Insurance Program, excluding Medicare Advantage participants who have incentives available through their health plan.  All wellness incentives paid to participants are considered taxable income to the group health plan subscriber and are reported to their employer.  Retirees, continuants and their spouses will have some taxes withheld from the incentive amount earned.  Health information is protected by federal law and will never be shared with Employee Trust Funds, the group health insurance program or employers.

Combat Bad-Weather Blues With Exercise!

Do your exercise plans get put on hold during cold or dreary months? Beat the bad-weather blahs and tone up by bringing your workout indoors, starting today.

Think of your home as a gym. You might consider investing in a treadmill, stationary bike, or other exercise machine. But you don’t necessarily need expensive equipment to get a good aerobic workout at home.

  • Try climbing stairs, jogging in place, or jumping rope.
  • Join an indoor volleyball or basketball team.Winter Blues
  • Swim laps or take water aerobics in an indoor pool.
  • Walk briskly around an indoor mall.
  • Be a domestic athlete. Cleaning closets and washing windows or floors count as exercise and help you get a head start on your spring cleaning.
  • Rent or buy some workout videos.
  • Experiment with different exercise classes, from tai chi to spinning at a local fitness center.

If you’ve been inactive for a while, start gradually and add a few minutes of physical activity each day. Eventually, try to get at least 30 minutes of moderate aerobic exercise on five or more days of the week. Experts also recommend stretching every day and lifting weights two to three times a week.

Article from the StayWell Company, LLC

Add Joy to Your Life Today

The secret to happiness, like the secret to success, has long been studied and debated. What makes one person happy could well stress out someone else (take skydiving, for example). Still, psychologists and other researchers have found that some activities and mind-sets appear more than likely to increase joy and contentment.Joy

Help other people. Doing things for others obviously helps them, but research shows it can increase your happiness, too. Big projects that involve a lot of time or money are great. Yet small gestures, done with sincerity, can also do the trick. Call a friend or family member you haven’t spoken with in a while, smile at a stranger, hold the elevator or subway door, let someone merge in front of you on your way to work, and commit other random acts of kindness.

Share a laugh with someone. Not only is laughter the best medicine, it brings people together, increases joy, and counteracts conflict and stress. To add laughter to your day, spend time with happy, funny people, watch funny movies or TV shows, or read the funny pages in your newspaper or online. You could also spend time with children, choose a funny screensaver for your computer, or ask friends and family to tell you the funniest thing that happened to them today.

Take time to play. Playfulness helps anyone of any age be more resilient, happy, flexible, and creative. It teaches us to manage and transform stress and negative emotions, too. It’s easy to be playful with pets and children. But looking for ways to play with grown-ups at work and home is a great way to increase the strength and health of your relationships.

Embrace joy by trying one of the above suggestions today.

Article from the StayWell Company, LLC

Couch to 5K Lunch ‘n Learn

 

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We all know that walking and running are a great way to stay in shape, but it can also enhance your health by helping to prevent heart disease and high blood pressure, as well as improve your mood and reduce stress. Nate Vandervest, UWGB Assistant Cross County Coach, CSCS, CES, and former Division 1 cross country runner, has a passion for running and will be presenting this Couch to 5K lunch ‘n learn.  He will cover a training plan, as well as common injuries and how to prevent them.  Jolene Sell, Registered Dietitian with Chartwells, Wellness Committee member and avid runner, will discuss the right foods to eat as you train for a walk/run.  Whether you have run marathons, or are interested in starting walking or running for exercise, please join us for practical help, encouragement, and motivation!

Date: Wednesday, March 6, 2019

Time: 12:00 to 12:45 p.m.

Location: University Union, 1965 Room

RSVP: wellness@uwgb.edu

We will also kick off our new Run/Walk Team at this Lunch ‘n Learn!  Our goal is to offer opportunities for employees to train together, share helpful tips and encouragement, provide incentives, and participate in runs/walks together.  Our first run/walk will be the Phoenix 5K at UW-Green Bay in April, so Nate will provide practical tips to help you get ready for this 5K!

A Better Alarm Clock May Be The Ticket To Better Sleep!

If you have a tough time getting out of bed in the morning, a fun alarm clock that eases the transition into your day may help. Try these alarm clock tips to help get out of the bed more reliably!

Look for an alarm clock that’s functional, not just pretty. Make sure the buttons are easy to find when you’re groggy first thing in the morning.

Skip alarm clocks that emit bright blue light that can interfere with sleep. Opt for one that uses softer amber, orange or red to help you sleep more soundly.

Choose an alarm clock that wakes you with a sound that you enjoy, whether that’s the news, your favorite music or nature sounds. Consider one that gradually increases the volume to gently rouse you.

Look for fun features that make sure you won’t oversleep. Some alarm clocks have a light that turns on slowly at the time you should wake. Others vibrate the bed to help wake you.

Article from the StayWell Company, LLC

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Ciabatta Pizza

(Gout-friendly)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.

Ingredients

  • 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

Directions

Preheat oven to 400°F. Cut ciabatta lengthwise and remove some interior bread if desired. Place each half crust-side-down on a cookie sheet.

Spread sauce evenly on both pieces. Layer zucchini and mushrooms as desired—mixed or half and half. Top with mozzarella and sprinkle with basil. 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.