Wellness

Winter Break Fitness Challenge – Week One

Great job to everyone who is exercising over winter break!  A total of 57 entries were submitted at the Kress Events Center from 28 employees who exercised there during week one of the Winter Break Fitness Challenge (January 2nd to January 8th).  Kristine Coulter’s slip was picked for the week one drawing, so she can select a Wellness prize.  Congratulations Kristine!  The Winter Break Fitness Challenge lasts through January 22nd, so keep exercising! :)

Winter Break Fitness Challenge

Monday, January 3rd – Sunday, January 22nd

Whether you frequent the Kress or have yet to visit, NOW is your time to do so while working towards weekly prizes!

All Faculty/Staff have FREE UNLIMITED access to the Kress Events Center over the Winter Break time period.

To Participate:

  1. Visit the Kress during business hours and check-in at the front desk (campus ID and a second pair of shoes required)
  2. Ask the front desk attendant for an entry slip for the Faculty/Staff Winter Break Fitness Challenge.
  3. Complete the slip and give back to the front desk attendant to enter for the drawing.  You will receive one entry slip each time you visit the Kress during the Winter Break Fitness Challenge.

All entry slips will be compiled by week for entry to a drawing:

Drawing Period             Date of Drawingkress

Mon, 1/2 to Sun, 1/8       Monday, January 9th

Mon, 1/9 to Sun, 1/15     Monday, January 16th

Mon, 1/16 to Sun, 1/22   Monday, January 23rd

StayWell New Administrator for Well Wisconsin Program

Starting in January 2017, the State of Wisconsin Group Health Insurance Program will be contracting with StayWell to bring us the Well Wisconsin Program.  The steps to earn the $150 incentive will be the same, but it’ll be easier to earn the incentive, and the deadline for submitting a request for the incentive will be moved up.  More details will be mailed out in early 2017, including how to access the StayWell web-portal.  The StayWell web-portal will contain the Well Wisconsin health survey, provider forms for health screenings, and resources and tools for getting and staying healthy.

Cheesy Rutabaga Hash

Serves: 8   Serving Size: ¾ cup

Ingredients

  • 1 cup low-fat milk
  • 2 tablespoons cornstarch
  • 1 pound potato, grated
  • 1 pound rutabaga, grated
  • 4 ounces shredded low fat cheddar cheese
  • 4 ounces shredded pepperjack cheese
  • 1 cup nonfat plain Greek Yogurt
  • 1 tsp fresh thyme leaves
  • ½ tsp salt
  • ½ tsp pepper

Directions

  1. Preheat oven to 400 degrees F. Combine grated potatoes and rutabaga into a lightly sprayed 9×13 baking dish and season with salt and pepper.
  2. Combine shredded cheeses in bowl
  3. Combine milk and cornstarch to a boil in a medium saucepan. Once boiling, continuously whisk for 1 minute. Remove from heat and add ½ of mixed cheese mixture and the yogurt. Stir in thyme and salt and pepper to taste.
  4. Pour sauce over potatoes
  5. Cover and bake for 30 minutes, until bubbly. Uncover and top with remaining cheese mixture and continue to bake for 15 minutes. Remove when cheese is melted and potatoes/rutabaga are tender.

This is a perfect healthier alternative to a holiday favorite of cheesy potatoes!

Original recipe found on http://skinnyms.com/cheesy-potato-bake/ and altered.

Recipe provided by Maria Anderson, UWGB Dietetic Intern

Chocolate-Peppermint Protein Balls

proteinballs

Ingredients:

  • 1/2 cup raw cashews
  • 1/2 cup raw almonds
  • 1/3 cup dates
  • 1 Tbs raw honey
  • 3 Tbs chocolate protein powder
  • 1-2 Tbs chocolate chips
  • 2 drops peppermint extract
  • 1/4 teaspoon vanilla extract

Directions:

  1. Place cashews and almonds in a food processor or high powdered blender and process into a fine meal
  2. Add remaining ingredients and process until no large chunks remain. Roll into golf-ball size portions and store in the fridge for up to a week.

Recipe from https://thebalancedlifeonline.com/chocolate-peppermint-protein-balls/

Recipe provided by Maria Anderson, UWGB Dietetic Intern

Fighting Off the Holiday Weight Gain

christmas-food

With the holidays just around the corner, the question on everyone’s mind is “What is for dinner?” Loading up your plate does not have to equal loading on pounds.  Mindful eating and knowing when you are full can help prevent weight gain around the holiday season.

What is mindful eating?

Mindful eating begins with the foods you eat and drink. Dr. Cheung author of the book, Savor Mindful Eating, Mindful Life, describes mindful eating as a full appreciation of the sensory factors of the foods you eat and drink.  During the holidays, using mindful eating can help fend off weight gain.  Begin noticing colors, smells, flavors, and textures of the food you eat during the holidays.  Take your time with what you eat, and leave a little white space on the plate when served.

What Are the Holidays About?

The holidays are a time for family and friends, so turn off the TV when it is time for dinner; focus on family and the food in front of you. During the holidays, food seems to be everywhere, from sweets to rich family-tradition casseroles, temptation seems to be everywhere, but the following tips can help.

Before the Meal:

  • Do not skip meals prior to the main dinner course
  • Skipping meals may result in over consuming during dinner
  • Make sure to eat breakfast, on the same day as the big meal
  • Consume a breakfast high in fiber to help keep you full longer

During the Meal:

  • If filling your whole plate is tempting, then use a smaller plate
  • Filling a smaller plate will look voluminous; try to stop at one plate
  • When it comes to the line-up of food, go for the salad and vegetables first, after these two items are taking up room on your plate, you will have already completed the first step of putting together a healthy plate.
  • Savor the foods you are eating, if you plan to go back for another helping, wait about ten minutes and sip on some water; you may not be as hungry as you think.

After the Meal:

  • Go for a walk around the block with a family member, or take the kids to the park to play catch.

Setting the goal, when are you truly full?

After following these tips, it is important to have reminders to fend off weight gain, and knowing how to gauge your fullness can be that little reminder. The goal in the following chart is to stay within areas 7 to 3.  Once you are able to achieve this status, you are on a smart and healthy way to fighting back that holiday weight gain!

10 = Uncomfortably full or “sick” – “Thanksgiving full”

9 = Stuffed and uncomfortable

8 = Too full, somewhat uncomfortable

7 = Full, but not yet uncomfortable – hunger is gone

6 = Filling up, but still comfortable – could definitely eat more

5 = Neutral – neither hungry nor full

4 = Slightly hungry, mild signals that your body needs food – you can wait to eat

3 = Hungry, not yet uncomfortable – clear signals that your body needs food

2 = Very hungry, irritable, or anxious – you want to eat everything in sight

1 = Starving, feeling weak, lightheaded, dizzy or other extremely uncomfortable symptoms of hunger

Work cited: http://www.move.va.gov/

Article by Raelynn Sampson, UWGB Dietetic Intern

 

Campus to Campus Challenge – Week Eight Results & Final Wrap Up

europemapwk8

During week eight, 22 employees participated in the Campus to Campus Walking Challenge, and as a group we logged 1,330,008 steps.  During week eight, we walked from Rome, Italy to Munich, Germany, and ended up at the Austrian border.  During week eight, Ronald Kottnitz, Jayne Kluge, Lynn Rotter and Barb Tomashek-Ditter had the highest number of steps.

austria

During the eight week challenge, 39 employees participated and we logged a total of 16,978,243 steps, which is about 8,489 miles!  It would be like walking back and forth across the continental U.S. about 2.25 times, or walking around the perimeter of Wisconsin over 6 times!  Great job team!  Team members include Jenny Charapata, Patti Cole, Julie Flenz, Sam Goeller, Erica Grunseth, Brent Haack, Lindsay Hahn, Jamel Heim, Tim Helein, Beth Jones, Jayne Kluge, Ronald Kottnitz, Jeff Krueger, Amy Mauk, Kim Mezger, Karla Miller, Donna Mleziva, Lynn Niemi, Anna Powers, Sarah Pratt, Monika Pynaker, Loretta Rafter, Lynn Rotter, Nate Rusch, Joan Schaller, Lisa Schmelzer, Jeffery Schulz, Stephanie Shepro, Jill Siegmund, Karen Smiley, Tina Tackmier, Barb Tomashek-Ditter, Jolene Truckenbrod, Lea Truttmann, Erin Van Daalwyk, Tracy Van Erem, Kimberly Vlies, Amanda Wildenberg and Crystal Williams.  Jayne Kluge had the highest number of steps with over a million steps logged during the eight weeks!  She was followed closely by Ronald Kottnitz, Barb Tomashek-Ditter, Jeff Krueger, Lindsay Hahn, Jamel Heim and Lynn Rotter. Although we’ve reached the finish line of this challenge, we hope that everyone enjoys the long-term benefits of exercising!  Keep going! :)

Business Finish Line

Wellness Webinar – Primary Prevention for a Healthy Back

healthyback

Low back pain is one of the most common complaints seen in physician offices today and will pose problems for at least four out of five adults at some point in their lives.  This condition represents the fifth most common reason for all doctors’ visits and will occur at least once in 85% of men and women before the age of 50.  This presentation provides an overview of ergonomic principles and healthy lifestyle choices such as; being physically active and maintaining a healthy weight, to help individuals avoid experiencing back pain issues, relieve stress and discomfort caused by low back pain.

Learning Objectives:

  • Defining the Lower Back
  • Common Causes of Back Pain
  • Explore Signs and Symptoms of Bank Pain
  • Diagnosing the Treating Back Pain
  • Back Pain Self-Care and Ergonomics

When: Wednesday, December 21, 2016

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

Location: CL 735

Please mark your calendar to join us!  No need to RSVP, and feel free to bring your lunch!

Campus to Campus Challenge – Week Seven Results

europemapwk7

During week seven, 24 employees participated in the Campus to Campus Walking Challenge, and as a group we logged 1,675,360 steps.  During week seven, we continued our trek across the french countryside to Paris, then to Zurich, Switzerland, and ended up in Rome, Italy!

Eiffelturm Parisrome

Did you know the best way to lose weight by walking is to take a longer, moderately paced walk (40 minutes at 60-65% maximum heart rate). Shorter, faster walks (20-25 minutes at 75-80% maximum heart rate) are best for conditioning the heart and lungs.

During week seven, Jayne Kluge, Ron Kottnitz, Barb Tomashek-Ditter, Jamel Heim, and Jeff Krueger had the highest number of steps. Keep on exercising – your body will thank you! :)