Take a Deep, Relaxing Breath

When You Stop at a Red Light, Take a Deep, Relaxing Breath

Let’s just admit it: Commuting stinks. Today, more than 85 percent of Americans drive to their jobs. And it can be stressful. Busy roads combined with the need to get to work on time can cause tempers to flare and common sense to go out the window. A survey by the AAA Foundation found that nearly nine in 10 people thought aggressive drivers were a threat to their safety—yet many of them admitted to engaging in aggressive behavior themselves. There are plenty of reasons to be concerned; after all, motor vehicle crashes cause about 33,000 fatalities every year.

redlight

Instead of letting your stress levels soar while you drive, use the time you spend sitting in traffic to consciously decompress. Each time you stop for a red light today, take a deep breath. Inhale through your nose and exhale through your mouth. As you exhale, relax the muscles in your shoulders. You’ll get to your destination in the same amount of time, but you’ll feel calmer, more refreshed, and ready to start your day.

Article from the StayWell Company, LLC

Broiled Trout with Almonds

(Gluten-free)

Although rainbow trout is native to a narrow band along the West Coast of the United States, cultivation in ponds dates back more than 100 years. Today, farmers across the country raise this sweet, slightly nutty-tasting fish. Most market-ready trout comes from Idaho, where farmers send live fish to processing plants for filleting.

Ingredients

  • 2 rainbow trout, butterfly filleted (about a pound each before heads are removed, 9 ounces after cleaning with heads taken off)
  • 1 teaspoon butter or margarine
  • 2 tablespoons almonds, sliced
  • Lemon pepper (use an unsalted blend, about 1/2 teaspoon total)
  • Lemon wedges

Directions

Heat broiler to high. Rinse trout and pat dry. Open fish and place skin-side-down on a foil-lined broiler pan. Dot with butter or margarine and sprinkle with almonds and lemon pepper. Broil about 5 minutes or until fish is opaque and flakes easily with a fork. Serve immediately with lemon wedges.

Serves 2

Each serving contains about 309 calories, 3 g carbohydrates, 36 g protein, 16 g fat, 93 mg sodium, and 0 g fiber.

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.

ALMONDTROUT

Recipe from the StayWell Company, LLC.

Spinal Health Lunch ‘n Learn

Back-pain

 

**UPDATE: This Lunch ‘n Learn has been rescheduled to 4/22/20 due to low RSVP count**

 

A 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, April 22, 2020

Time: 12:00 to 12:45 pm

Location: 1965 Room, University Union

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

Questions?  Please contact wellness@uwgb.edu or (920) 465-2203.

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