Wellness

Couch to 10K – Bellin Run Lunch ‘n Learn held on April 5th

BellinRunBThank you to Nate Vandervest, Running Coach with Bellin, for presenting a very interesting and helpful lunch ‘n learn on Couch to 10K – Bellin Run, on April 5th!

He showed us the Bellin Run training plan, which includes a calendar outlining runs and walks of varying length and intensity leading up to June 10th (Bellin Run).  Please click on the following link to view the training plan: http://bellinrun.com/uploads/bellin/BR17_TrainingGuide.pdf  Surprisingly, he said that most people train too hard, which can not only cause injuries, but also increase the amount of time it takes for your body to get ready for the race.  Rest days (as shown on the training plan) are very important, and actually help your body.BellinRunA

Nate also discussed common running-related injuries and how to prevent them.  We shared some past injuries we or our family members incurred.  He explained why the injuries happened, and how we can help our bodies heal and avoid future injuries.

If you would like to participate in the Bellin Run as part of the UW-Green Bay team, there is still time!  Please sign up by May 1st: https://blog.uwgb.edu/hr/2017/02/bellin-run/

Mindfullness Challenge – Tai Chi Classes!

MindFull

To promote a culture of well-being and help us be more mindful at work, Tai Chi classes will be presented to UWGB employees by Green Bay Tai Chi on the following dates.  Please note that there is a maximum of 10 attendees per class, so pre-registration is required, and will be capped at 10 people.  All classes will be held at 12:00 to 12:45 p.m. in the Mauthe Center.

  • Wednesday, May 3rd
  • Wednesday, May 10th
  • Wednesday, May 17th
  • Wednesday, May 24th
  • Wednesday, May 31st

Please click on this link to register for the classes: http://uwgreenbay.qualtrics.com/jfe/form/SV_0TdXqTSM2wXTd3v

The instructor has suggested that attendees wear loose fitting clothing and gym shoes.

A big THANK YOU to the Department of Employee Trust Funds (ETF) for their wellness grant to UWGB to fund the entire cost of these classes, so there is no charge to employees to attend!  Another big THANK YOU to the Richard Mauthe Center for co-sponsoring these classes!

Please contact the Wellness Committee at wellness@uwgb.edu or ext. 2203 if you have any questions.

Black Bean Brownies

Brownies

Ingredients:

  • 1 1/2 cups black beans (1 15-oz can, drained and rinsed very well)
  • 2 tbsp cocoa powder
  • 1/2 cup quick oats
  • 1/4 tsp salt
  • 1/2 cup pure maple syrup, agave or honey
  • 1/4 cup coconut or vegetable oil
  • 2 tsp pure vanilla extract
  • 1/2 tsp baking powder
  • 1/2 cup chocolate chips

Directions:

  1. Preheat oven to 350 F.
  2. Combine all ingredients except chips in good food processor, and blend until completely smooth.
  3. Stir in chips, then pour into a greased 8×8 pan.
  4. Cook the black bean brownies 15-18 minutes, then let cool at least 10 minutes before trying to cut.  If they still look undercooked, place them in the fridge overnight to firm up.

Nutritional Facts for one brownie:  115 calories; 15g carb; 2.5g protein; 5.5g fat

Yield: 12 brownies

(Recipe adapted from Chocolate Covered Katie)

Recipe provided by Bethany Soderlund, UWGB Dietetic Intern

Eat More Plants!

myplate

So maybe you’ve heard the buzz about plant-based diets. Well, this is one trend where you don’t want to be left out. The current United States Dietary Guidelines for Americans recommend we make half our plates plants. This is illustrated in the current model, MyPlate.  This means more fruits and vegetables, whole grains, and plant-based protein. Plant sources of protein include beans, peas, lentils, and nuts. Plant-based foods are often cost effective and offer a variety of health benefits.

The advantages of eating more plants is not only helpful on the waistline but also on the wallet. Choosing plant-based sources of protein for a meal is cheaper than purchasing meat and poultry.  Even replacing one meal a week with a meatless meal is beneficial. Plants offer multiple health benefits as well including vitamins, minerals and fiber. The more variety in color of the produce, the more abundant the vitamins and minerals in your diet. Be sure to include dark greens like spinach and broccoli and red/orange produce such as carrots, sweet potato and strawberries. Fiber is another nutrient needed in our diets. It regulates blood sugar levels, lowers cholesterol, increases satiety and helps maintain normal digestive function. With all these benefits, why not try some plant-based recipes?

You’ll be happy to know that adding plants to your diet is easier than you think! Beans can be pureed and mixed into desserts such as brownies and cookies. Add lentils and beans to soups and casseroles. Make stuffed peppers with beans, rice and tomatoes. Try making your own veggie burgers with beans, corn, and chopped mushrooms and sweet potato. Snack on carrots, cucumbers and celery and dip into hummus, bean dip or guacamole. Prepare homemade salsa with tomatoes, peppers, onions, cilantro and lime juice. These are just some of the many ways to increase plants in your diet.

Planning meals around plants such as fruits and vegetables, whole grains and beans, peas, lentils or nuts can help you meet the MyPlate goal of making half your plate plants. Choosing meatless meals will help you save money and plants provide our bodies with nutrients needed for optimal function.  While it might seem daunting to increase the plants in your diet, making small changes at a time will help you be successful. With so much variety and nutritional value, what’s not to love? Join the plant revolution today!

Article provided by Bethany Soderlund, UWGB Dietetic Intern

Arboretum Poker Walk Challenge – Week Four

WkFour

The arboretum trail kiosk near the South Circle Drive entrance from Nicolet Drive will have the tear off sheet for the week of April 23rd to April 29th.  Check out the trail map at https://www.uwgb.edu/UWGBCMS/media/hr/Wellness%20Items/KioskMap.pdf.  Over 30 employees have walked the trails to start their poker hands so far!

More information about the Arboretum Poker Walk Challenge: https://blog.uwgb.edu/hr/2017/03/arboretum-poker-walk-challenge/

May Wellness Webinar: Sound Science for Sound Sleep


Sleep

Having trouble getting some ZZZ’s?  This webinar will provide information on things you can do to improve your sleeping habits for a good night’s sleep and better energy for the next day’s activities.

Date: Wednesday, May 17, 2017

Time: 12:00 to 1:00 p.m.

Location: Cofrin Library, 7th floor, room 735

No need to RSVP – just mark your calendar to join us, and bring your lunch!

You could also participate in this webinar at your workstation if you prefer – please visit wellwisconsin.staywell.com and go to Webinars to register.

Wellness webinars highlighting various health and well-being topics will take place the 3rd Wednesday of each month. All webinars will be recorded and available to Well Wisconsin Program participants on the wellness portal after the event date.

To access the wellness portal, you must be an employee, retiree, or enrolled spouse/domestic partner enrolled in the State of Wisconsin or Wisconsin Public Employers Group Health Insurance Program.

Arboretum Poker Walk Challenge – Week Two

WkTwo

The arboretum trail near Ledge Creek Pond will have the tear off sheet this coming week (April 9th to April 15th)!  Check out the trail map at /UWGBCMS/media/hr/Wellness%20Items/KioskMap.pdf.

We love to see the rosy cheeks and happy faces stopping in after their walk to get their playing card!  Invite a co-worker to take a walk on the trails this week, and hopefully your shoes won’t get too muddy!

More information about the Arboretum Poker Walk Challenge: https://blog.uwgb.edu/hr/2017/03/arboretum-poker-walk-challenge/

Second Onsite Health Screening Event Scheduled for September 14th

Due to the great interest in the onsite health screening event on Wednesday, April 26th, a second onsite health screening event has been scheduled for Thursday, September 14th.

2017 On-Site Health Screenings at UWGB:

  • Wednesday, April 26 at 7:30 a.m. to 2:00 p.m.
  • Thursday, September 14 at 7:30 a.m. to 12:30 p.m.

Both screenings will be held in the University Union Phoenix Rooms.  There are still a few appointment times available on April 26th, or you can sign up for the September 14th screening.  (You would only attend one event to complete your health screening.)

To register online for an on-site health screening appointment:

  1. Log in to wellwisconsin.staywell.com
  2. Click on Programs tab
  3. Click on “Learn More” in Screenings box
  4. Click on Register Now
  5. Select the date you prefer using the calendar (4/26/17 or 9/14/17)
  6. Select the time for your appointment

Please see this blog post (https://blog.uwgb.edu/hr/2017/02/annual-on-site-health-screening-registration-open/) for details, or contact wellness@uwgb.edu or (920) 465-2203 with questions.

Arboretum Poker Walk Challenge – Week One

WkOne

Which arboretum trail will have the tear off sheet this coming week (April 2nd to 8th)?  Check out the trail map (/UWGBCMS/media/hr/Wellness%20Items/KioskMap.pdf)!  Prizes

What do you get out of participating in this wellness challenge?  Besides a relaxing but invigorating walk, anyone who turns in at least four cards at the end of the five week challenge will be entered in a drawing to win prizes!  Thank you to the following businesses
who have donated prizes: 9th Street Wellness Center, Anytime Fitness, Aurora BayCare Medical Center, Every Body’s Yoga, and Planet Fitness!  Thank you to Caela Stenske, UWGB Dietetic Intern, for contacting businesses and coordinating these prize donations!  What are the prizes?  Membership and service gift certificates, T-shirts, water bottles, a duffle bag, coolers, ear buds, and more!

More information about the Arboretum Poker Walk Challenge: https://blog.uwgb.edu/hr/2017/03/arboretum-poker-walk-challenge/