Wellness

Spinal Health Lunch ‘n Learn

Back-painA representative from DeLorey Chiropractic will present this Lunch ‘n Learn about our spinal health and how to improve overall mobility.  They presented this Lunch ‘n Learn in June 2019 and the attendees commented how helpful the presentation was.

Date: Wednesday, November 20, 2019

Time: 12:00 to 12:45 pm

Location: Alumni Room, University Union

Please click here to  RSVP by Monday, November 18th.

DeLorey Chiropractic will also provide free chair massages for those in attendance!

Questions?  Please contact wellness@uwgb.edu or (920) 465-2203.  Hope to see you there!

Hide the Snacks!

It may be time to do a little redecorating at home! This doesn’t require moving the couch, but rather, making some simple changes in your environment that can help you eat less.

Fruit_bowl

An article in the Annual Review of Nutrition details how factors such as food storage and placement can affect how much we eat. For example, the less effort it takes to get food, the more we munch. Large portions and packages also may lead to overindulging, several studies suggest.

Here are some ways to help you put these findings to good use:

  • Stow away sweets and other temptations in a high cupboard.
  • Don’t place serving bowls on the table during meals, since they encourage seconds.
  • Replace the cookie jar with a bowl of fruit.
  • Inside the fridge, disguise unhealthy foods in foil and push them toward the back.
  • Move smaller bowls and plates to the front of the cabinet, so you can use them for everyday eating.

Article from the StayWell Company, LLC

New York Strip Steak Salad

(Gluten-free)

A 3-ounce serving of the best steak possible is the centerpiece of this large salad. Cook the steak on an indoor, 2-sided contact electric grill.

  • About 1 pound New York strip steak, about 1 inch thicksteaksalad
  • 6 cups shredded romaine lettuce
  • 1 small cucumber, peeled, seeded, and chopped
  • 4 radishes, sliced
  • 2/3 cup slivered red onion
  • 1 cup halved grape tomatoes
  • 2 ribs celery, sliced
  • 2 cups steamed and chilled broccoli florets

Heat grill to high. Rub a New York strip steak with crushed black pepper. Grill steak to desired doneness—about 5 minutes for rare (internal temperature of about 130°F) to 8 minutes for well-done (160°F). Let steak rest before slicing.

Arrange vegetables on 4 dinner plates. Spray lightly with olive oil and vinegar or use a light bottled vinaigrette dressing. Slice steak on a diagonal, trimming any fat. Divide equally among salad plates. Top with herbed horseradish cream sauce and serve.

Without the salad dressing, each serving contains about 270 calories, 28 g protein, 14 g fat, 75 mg cholesterol, 4 g fiber, 94 mg sodium, and 9 g carbohydrates.

Recipe from the StayWell Company, LLC.

Wellness Webinar: Healthy Eating Through the Holidays

HoldayFood

Do the holidays put even your best healthy eating habits to the test? You’re not alone. Between Thanksgiving and New Year’s Day, many people find themselves gaining a few unwanted pounds. But with a little planning, you can enjoy the foods of the season without tipping the scales. Join us November 13th from Noon-12:30 to learn ways to stay healthy through the holidays!

**NEW** Registration is now open to everyone even if you don’t currently have a StayWell portal account! CLICK HERE to register now.

Date: Wednesday, November 13, 2019

Time: 12:00 to 12:30 p.m.

After registering, you will get an email with information about how to access the presentation.  Please contact wellness@uwgb.edu or (920) 465-2203 with any questions.

All webinars are recorded and available to Well Wisconsin Program participants on the StayWell wellness portal after the event date. To access the StayWell wellness portal, you must be an employee, retiree, or spouse enrolled in the State of Wisconsin or Wisconsin Public Employers Group Health Insurance Programs.

 

Break Your Snooze Button Addiction

snoozealarm

When your alarm goes off, do you slap the snooze button again and again for just a few more minutes of glorious sleep? Actually, that extra sleep isn’t so great. It’s not long or deep enough to do any good. And it can make it harder to get going when you do finally get up. You can break the snooze habit! Read these tips. Make a plan today to put them into action. When your alarm goes off tomorrow, you just might find it easier to get up.

  • Focus on the reason you need to wake up. Use it as motivation to get moving.
  • Move the alarm clock away from the bed, so you need to get up to turn it off.
  • Try a sleep tracker alarm that wakes you in a lighter stage of sleep.
  • Go to bed earlier. Even 15 minutes each night could be what you need to get better, deeper sleep.

Article from the StayWell Company, LLC

Herbed Horseradish Cream Sauce

Ingredients

  • 1/4 cup low-fat sour creamhorseradishsauce
  • 1 tablespoon prepared horseradish
  • 1 tablespoon parsley, cilantro, or other fresh herb

Directions

Mix all ingredients in a small bowl. Drizzle on steak.

Serves 4

Each serving contains about 23 calories, less than 1 g protein, 2 g fat, 6 mg cholesterol, less than 1 g fiber, 19 mg sodium, and 1 g carbohydrates.

To make this recipe gluten-free, use only spices or condiments that are gluten-free.  Read food labels carefully and contact the company if you have any questions.

Meat, poultry, and fish intake should be limited to 1 to 2 servings per day.

Recipe from the StayWell Company, LLC.

Community Supported Agriculture (CSA) Programs Available

Fallveggies

Eating vegetables and fruits provides many health benefits, such as providing nutrients, help maintaining healthy blood pressure, reducing risk of some chronic diseases, reducing cholesterol levels, lowering risk of heart disease, and protecting against infections.  As we know, it can be more challenging to eat healthy during winter, so it is important to make a contentious effort.  One way to get more healthy vegetables and fruits in our diet is to participate in a CSA (Community Supported Agriculture).  Two area CSA’s provided us information about their programs (details below), but you can find out about other CSA’s in your local community through a quick internet search or word-of-mouth.

Garden to Doorstep Organics LLC: https://www.gardentodoorsteporganics.com/

  • Information about discount promotion for UW-Green Bay:
  • Garden to Doorstep Organics LLC offers year-around produce, and you can select from two different sizes of fruit only boxes or two different sizes of vegetable/fruit mixed boxes.
  • If enough people sign up, we could have our produce boxes delivered to UWGB each week!  Please click here to sign up by Friday, November 29th.

SLO Farmers Co-Op: https://slofarmersco-op.com/

  • SLO Farmers Co-Op is offering a fall CSA in November and December.  Some items may include winter squash, carrots, cabbage, lettuce, spinach, microgreens, onions, potatoes, radish, leeks, Brussel spouts, kohlrabi, beets, and parsnips.  They also have honey, meat and eggs available!

 

 

Aim for 10,000 Steps!

You know that physical activity is good for you, and that walking is an easy, low-impact way to get moving. But how far do you need to walk before you start seeing benefits? And what exactly are the benefits of walking?

The National Institutes of Health recommend you take about 10,000 steps a day, which shakes out to roughly 5 miles. That may sound like a lot, but remember, you don’t have to do it all at once.

steps

If 10,000 steps a day seems daunting, it’s OK to ease into it. First, use a step tracker for a few days without trying to change anything. This gives you a baseline for your fitness. If you currently take 5,000 or fewer steps a day, aim to increase by about 3,000 at most. Start working toward 10,000 steps today!

Article from the StayWell Company, LLC

Shrimp Scampi Pizza

(Gout-friendly)

Ingredientsshrimp pizza

  • Cooking spray
  • 1 13.8-ounce package refrigerated pizza dough or a precooked pizza crust
  • 1 tablespoon cornmeal
  • 1/2 cup fat-free ricotta cheese
  • 1 pound cooked and peeled shrimp, sliced lengthwise
  • 6 cloves roasted* garlic
  • 2 cups shredded part-skim, low-moisture mozzarella cheese
  • 1 tablespoon crushed dried basil

Directions

*If you don’t have time to slow-roast garlic in a 325°F oven for an hour, microwave on high for about 30 seconds to soften cloves, then slice them.

Preheat oven to 400°F. Lightly spray 10-1/2-by-15-1/2-inch baking pan with cooking spray. Sprinkle cornmeal evenly over pan. Stretch refrigerated pizza dough across pan. Bake dough for 8 minutes. Skip this step if using a precooked pizza crust.

Mix garlic into ricotta and spread over pizza base. Add a layer of shrimp. Cover pizza with mozzarella and sprinkle with basil. Bake on the bottom rack of an oven heated to 400°F for about 12 minutes, until cheese is bubbling. Cut into 12 pieces and serve immediately.

Makes 12 slices

Each piece contains about 175 calories, 14 g protein, 5 g fat, 69.5 mg cholesterol, 18 g carbohydrates, less than 1 g fiber, and 448 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.

Build Core Muscles by Mastering the Pelvic Tilt

The American Heart Association recommends doing what you can to keep your waist circumference to no more than 40 inches for men and 35 inches for women. Are you within the recommendations? Check today. To size up your waist circumference, wrap a measuring tape around your middle, just above your navel.

If your waist is larger than it should be, don’t think doing dozens of crunches alone will solve the problem. That’s a myth. You can’t whittle your middle just with targeted exercises. But an aerobic workout, such as walking, jogging, and running, can help burn calories and dissolve fat all over, including your midsection.

Also try this core exercise to help firm the underlying muscle, give you a solid center, and improve muscle definition—no crunches required.

Pelvic Tilt

Lie on your back with your feet flat on the floor and your knees bent. Extend both arms out to your sides, forming a T, with your palms facing up. Exhale, engage your abdominal muscles, and push your lower back into the floor so that all of your back is touching. Hold this position for several seconds. Next, inhale and arch your back while keeping your hips and tailbone on the floor. Hold for several seconds. Return to your starting position and repeat.

pelvictilt

Article from the StayWell Company, LLC