Wellness

Lime Shrimp Kebabs

There’s nothing like a summer barbecue with family and friends to celebrate the season!

For a quick, easy, and healthy meal, add a green salad and fresh corn on the cob and you’re good to go.

IngredientsShrimp

  • 3 large limes
  • 2 cloves garlic, crushed and peeled
  • 1/4 tsp. black pepper
  • 2 tsp. olive oil
  • 2 tbsp. fresh cilantro, cleaned and chopped
  • 16 large shrimp, uncooked, deveined
  • 10 medium cherry tomatoes, rinsed and dried
  • 10 small white-button mushrooms, wiped clean and stems removed

Directions

  1. In a glass measuring cup, squeeze limes, yielding ¼ cup of juice.
  2. Add the garlic, pepper, olive oil, and cilantro and stir.
  3. Place the shrimp in a medium bowl and pour the cilantro lime marinade over the shrimp.
  4. Let the shrimp marinate for 10 to 15 minutes in the refrigerator.
  5. Alternate cherry tomatoes, mushrooms, and shrimp on 4 skewers.
  6. Preheat the grill to medium heat.
  7. Grill the skewers for 3 to 4 minutes on each side until the shrimp are just cooked through.

Makes 2 servings
Each serving contains 160 calories,  6 g fat, 85 mg cholesterol, 95 mg sodium, and 17 g carbohydrates.

Recipe from the StayWell Company, LLC

Stick with water today

DrinkWaterMany of the drinks you’ll encounter today contain lots of calories and few, if any, nutrients. Non-diet soft drinks, energy or sports drinks, fancy coffees, and other beverages sweetened with sugar can mean extra pounds over time. In fact, the U.S. Department of Agriculture says people consume about 400 calories per day in beverages. So today, try drinking only water, both with and between meals.

Sticking with zero-calorie water is an easy way to cut calories and get a jump on your weight-management goals. Plus, water is usually an inexpensive option. Drink water from the tap at home—it’s the cheapest way to stay hydrated. When you’re headed out and about, fill a water bottle and toss it into your bag or backpack. You can refill it throughout the day. Bonus: You’ll help the environment by reducing waste.

Article from the StayWell Company, LLC

Make a dish with mushrooms!

It may not seem like it on the surface, but mushrooms can be pretty marvelous. They come in a variety of shapes and sizes that can add flavor and texture to salad, soups, stews, sauces, and more. An essentially fat-free food, mushrooms provide essential nutrients—B vitamins, potassium, and the antioxidant selenium—with very few calories.

Research or make your favorite mushroom recipe today, or give this recipe a whirl to add more mushrooms to your diet.

Mushroom Barley Soup

Ingredients

  • 3 cups fresh mushrooms, any varietyThree White Mushrooms on White Background
  • 1 tsp. olive oil
  • 1 tsp. light margarine
  • 1 cup chopped onion
  • 1 cup quick barley
  • 4 cups vegetable broth
  • 2 cups water
  • 1 14.5-oz. can petite diced tomatoes
  • 1 carrot
  • 1/4 cup chopped fresh parsley or other herb

Directions

  1.  Brush mushrooms to remove any soil that may be clinging to them. Rinse under cool water and drain. Trim stems and cut into bite-sized pieces, remembering that mushrooms shrink when cooked.
  2. Heat olive oil and margarine in a large soup pot. Add onion and mushrooms. Stir until onion is wilted and mushrooms give up their moisture.
  3. Add barley, broth, water, and tomatoes. Simmer for 15 minutes or until barley is tender.
  4. Turn off heat. Use a vegetable peeler to put thin strips of carrot into soup. Add parsley. Serve immediately.

Serves eight. Each serving contains about 120 calories, 1 g fat, 0 mg cholesterol, 199 mg sodium, and 0 g carbohydrates.

Recipe from the StayWell Company, LLC

Broccoli and Walnut Salad

Nuts provide a host of health benefits, including lowering cholesterol levels, reducing risk for heart disease and stroke, better weight control, and lower insulin needs for people with diabetes.

This nutty salad is chock full of vegetables and complementary flavors.

IngredientsBroccoli

  • 3 cups roughly chopped broccoli florets
  • ½ medium head cauliflower, roughly chopped
  • 1 cup raisins
  • 3/4 cup chopped onions
  • 1 small red bell pepper, seeded and thinly sliced
  • 1/2 cup chopped walnuts
  • 1/4 cup red wine vinegar
  • 1/4 cup olive oil
  • 6 to 12 large lettuce leaves
  • 2 beefsteak tomatoes cut into wedges

Directions

  1. In a large mixing bowl, combine the broccoli, cauliflower, raisins, onions, bell pepper, and walnuts.
  2. In a separate bowl, whisk together the vinegar and olive oil.
  3. Toss with the combined salad ingredients and serve on lettuce leaves with tomato wedges on individual salad plates.

Makes 6 servings
Each serving contains 271 calories, 16 g fat, 0 mg cholesterol, 37 mg sodium, 32 g carbohydrates.

Recipe from the StayWell Company, LLC

Employees have unlimited Kress access during summer

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 31st, are as follows:

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

Also, employees have unlimited access to free group fitness classes during summer.  Click on this link to view the summer group fitness schedule: http://www.uwgb.edu/kress-events-center/fitness-programs/class-schedule/

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

Grilled Salmon Steaks

IngredientsSalmon

  • 2 salmon steaks, about 6 ounces each
  • 2 tablespoons dipping sauce
  • 1 teaspoon cooking oil

Directions

  1. Heat grill to hot and rub grids with cooking oil.
  2. Baste steaks with sauce.
  3. Cook 5 minutes.
  4. Turn once and baste again.
  5. Cook 5 minutes more.
  6. Fish should be opaque throughout (145°F internal temperature).

Serves 2 (Gluten-free)
Each serving contains about 295 calories, 31 g protein, 17 g fat, 7 g carbohydrates, 0 g fiber, and 343 mg sodium.

This recipe is gout-friendly because it contains food moderate in purines. Meat, poultry, and fish intake should be limited to 1 to 2 servings per day.

Recipe from the StayWell Company, LLC

20 Employees Participate in the Bellin Run

Kimberly

Congratulations to everyone who participated in or helped with the Bellin Run in Green Bay last Saturday!  There were 20 employees who ran or walked, and some commented that the weather was really nice that morning (cloudy and not too warm), but when the sun came out later, it got hot! KimberlyPacker

 

“The Bellin Run is my favorite run/walk event. I really look forward to it every year because the whole community shows up to give their support or to participate. I’m thrilled that UW-Green Bay continues to organize a corporate team because it makes it so easy to pick up our packets right on campus. We also like to show our UW-Green Bay pride by wearing the team shirt on race day. ☺”

~ Kimberly Vlies

MartinRyanPic“My son, Rhys, ran his first full Bellin with the UWGB team this year.  He’s 8-years-old and he’s been doing the kids Bellin every year since he was 3 or so but this year wanted to run the full 6.2  He sprinted the last .2 miles and told me when he was done, “I felt like I was flying. I really was like a Phoenix.”

~ Ryan Martin

Make a soup from scratch

When you think of healthy food, the first thing that comes to mind is probably a piece of fruit or big leafy greens. But what about soup? New research finds that it’s a smart choice. According to the study, people who eat more soup tend to have a lower body weight, have a slimmer waistline, and eat fewer total calories than non-soup eaters. One reason is that many soups are packed full of water and fiber, two things that help you feel fuller with fewer calories. And soups tend to include a hefty portion of veggies that are rich in vitamins and minerals. In fact, when you make soup, you can swap 2 ounces of meat or 1 cup of noodles with 1 cup of chopped veggies to make it even healthier.

Soup can be a money-saver, too. Simple recipes for veggie soup can be made for about 50 cents a serving using items you probably already have on hand. So go ahead and whip up a hearty batch of healthy soup. Here’s a simple slow-cooker recipe to inspire you today:

Black Bean and Corn SoupSoupBlackBean

Ingredients:

  • 15 oz. can black beans, drained and rinsed
  • 14½ oz. can low-sodium Mexican stewed tomatoes, undrained
  • 14½ oz. can low-sodium diced tomatoes, undrained
  • 11 oz. can whole kernel corn, drained
  • 4 green onions, sliced
  • 1 small green pepper, sliced
  • 4 ribs celery, diced
  • 3 Tbsp. chili powder
  • 1 tsp. ground cumin
  • 1 garlic clove, minced

Directions:

Combine all ingredients in slow cooker. Cover and cook on HIGH for five to six hours.

Serves 8. Per serving: Calories 120, Calories from Fat 15, Total Fat 2g, Saturated Fat 0g, Cholesterol 0mg, Sodium 480mg, Total Carbohydrate 23g, Dietary Fiber 7g, Sugars 7g, Protein 6g

Article and Recipe from the StayWell Company, LLC

Power down electronics early today

Why wake up your brain before you go to sleep? Most experts recommend turning off your phone, computer, tablet, and television one to two hours before bedtime. In today’s hyper-engaged age, it’s tempting to unwind by snuggling into bed with Facebook or a favorite TV show in your hands. But the mental activity involved in playing games or catching up on email keeps your brain awake. Plus, while your phone’s screen is certainly smaller than the sun or an overhead light, even small electronic devices emit enough light to miscue the brain and promote wakefulness. The light restrains the production of melatonin, the hormone that controls your sleep/wake cycle, which makes it harder to fall and stay asleep. Tonight, ban the gadgets from your bedroom and unwind with a warm bath or a good old-fashioned book instead!

Article from the StayWell Company, LLC

reading-book-at-night