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.

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.

 

30-Day Challenges

Looking for a challenge this summer?  Check out these 30 day challenges created by Alex Reichenberger, Fitness Coordinator!  These are posted on the Wellness website at: https://www.uwgb.edu/wellness-committee/challenges/30-day-challenges/

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If you are enrolled in the state health insurance program, here are some other wellness challenges available on the StayWell website:

  • Million Steps Challenge
  • 21 Day Meditation Challenge
  • Sleep Well Challenge

MillionStepsChallenge 21dayMeditation

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If you haven’t already completed your 2019 Wellness Incentive Well-Being Activity, knock that out this summer!  Here is a list of the activity options: https://wellwisconsin.staywell.com/Programs/Activities/All-Webinars.aspx  (Deadline is October 11, 2019)

 

How to Stay Young Lunch ‘n Learn

SPINE Pain - Male Hurt Backbone isolated on whiteA representative from DeLorey Chiropractic will present this Lunch ‘n Learn about our spinal health and how to improve overall mobility.

Date: Wednesday, June 19th

Time: 12:00 to 12:40 pm

Location: 1965 Room, University Union

Please RSVP by Monday, June 17th: https://uwgreenbay.ca1.qualtrics.com/jfe/form/SV_cZp9stTZUkAQHLn 

DeLorey Chiropractic will also provide free chair massages and free pizza for those in attendance!  Questions?  Please contact wellness@uwgb.edu or (920) 465-2203.  Hope to see you there!

Eat Spinach for a Better Night Sleep

If you toss and turn at night or struggle with a sleep disorder like insomnia, you could have a magnesium deficiency. But even if you sleep like a baby, it’s a smart idea to eat foods high in this mineral. Every organ in the body needs magnesium. It contributes to energy production, helps regulate levels of nutrients in your body, and affects sensors in the brain that promote sleep.

Spinach

Luckily, you can find magnesium in lots of foods, but many Americans don’t get enough. For maximum magnesium, look to spinach, other leafy greens, almonds, pinto beans, nuts, and legumes. It’s simple to incorporate them into your diet, too. Try cooking up some spinach with olive oil and pine nuts as a savory side dish, or make a spinach salad that includes chickpeas and almond slivers. Research a new recipe today to try out! You knew that spinach makes you strong—now you know it may also help you sleep.

 

Article from the StayWell Company, LLC

UWGB Bellin Run Team

Bellin Run Team-2smaller

Good Luck at the Bellin Run this Saturday, June 8th!  Eighteen UW-Green Bay employees will be participating: Thomas Caldie, Laxmi Chataut, Kate Burns, Jana Fogaca, Jamel Heim, Desiree Kittle, Sarah Locke, James Marker, Ryan Martin, Donna Mleziva, Dan Moore, Nate Rusch, Joan Schaller, Barb Tomashek-Ditter, Molly Vandervest, Kimberly Vlies, Crystal Williams and John Zimonick.  Thanks to Sue Bodilly for taking the above photo!DesignSnip

Jenna Bares, UW-Green Bay student, and Alex Reichenberger, Fitness Coordinator, designed the team T-shirts this year!  The great logo they created was printed on the front of the UW-Green Bay Bellin Run Team T-shirts.  The T-shirts were purchased through a wellness grant from the Department of Employee Trust Funds.

“In running, it doesn’t matter whether you come in first, in the middle of the pack, or last. You can say, ‘I have finished.’ There is a lot of satisfaction in that.” ~ Fred Lebow, New York City Marathon co-founder

 

Treat Yourself Today!

Treat yourself to tea and bookcoffee or tea and a good book today. You read emails. You read text messages. You read the news. But have you read a good book lately? Reading for pleasure can be an escape from the stresses of everyday life, help keep your mind sharp, and even make you more likely to empathize with others.

So set aside a half-hour to curl up with a book. Grab a comforting cup of coffee or tea, too. Drinking black, green, or oolong tea can boost the body’s defense against disease, research says. Tea has also been linked to lower risk for heart disease, cancer, osteoporosis, and allergy symptoms. And coffee has been associated with a lower risk for type 2 diabetes. We’ll toast to that!

 

Article from the StayWell Company, LLC

Goat Yoga held May 10th

MAC21What a beautiful day for yoga with baby goats!  About 25 employees came out to enjoy the baby goats in the quad on Friday, May 10th.  We heard a lot of positive feedback from employees, and AlexGoat1BlackGoat1we all enjoyed GoatOnBackinteracting with the goats.  Thank you to Jen Jelenic, Alex Reichenberger, and Linda Schmitt for leading the yoga classes, to LaClare Farms for sharing their precious goats, to Amy DePeau for setting this up, and to BrownGoat1StandingLynn1PlankGoats2the Department of Employee Trust Funds (ETF) for sponsoring this event!

 

 

 

 

 

 

 

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Interested in more goat yoga?  Here are some links: