Wellness

March Wellness Webinar: Introduction to Health Coaching

HealthCoaching

Learn about the various health coaching services provided by StayWell as part of the Well Wisconsin Program, so you can feel comfortable knowing where to go to get support and stay motivated to reach your overall health and well-being goals! StayWell’s health coaching programs are available to eligible enrollees in the State of Wisconsin or Wisconsin Public Employers Group Health Insurance Programs.

Date: Wednesday, March 15, 2017

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

Location: Cofrin Library, 7th floor, room 710

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

Kroc Center Lunch ‘n Learn about Nutrition and Fitness

KrocCtr

Did you know that UW-Green Bay is part of the Corporate Connections Program at the Kroc Center in Green Bay?  That means that UWGB employees can enjoy 15% off monthly membership costs, a free two week trial membership, and a waived registration fee.  The Kroc Center offers a fitness center, aquatics center, gym with indoor track, group fitness classes, swim lessons, art and music classes, youth dance lessons, senior classes, youth day camp, and an after school program.  Laurel Parins from the Kroc Center will present this Lunch ‘n Learn to not only share information about the Kroc Center, but also provide helpful information about nutrition and fitness!

Nutrition: Nutrition plays a key role in your overall health, including risk reduction and disease prevention. We will learn about:

  • Nutrition 101: fats, carbohydrates, proteins, and more
  • Eating Out 101: making smart choices away from home
  • Reading a food label
  • Grocery Shopping for your health
  • Healthy substitutions
  • Weight loss myths

Fitness: Whether you are just starting a new fitness program or exercise regularly, a well-conceived training program will help you get and stay fit at any age. Always consult your physician before beginning any exercise program. We will learn about:

  • How to set appropriate fitness goals
  • Fitness on the fly: strategies for working adults
  • Types of physical activity
  • Calories in vs calories out

Date: Wednesday, March 8, 2017

Time: 12:15 to 1:00 p.m.

Location: Univeristy Union, 1965 Room

Please mark your calendar to join us!  Feel free to bring your lunch too!

Community Supported Agriculture (CSA) Available to UWGB Employees

 

PicShare

Thank you to Suzi Sevcik of Sleepy Hollow Farm & CSA for visiting UW-Green Bay on February 7th to share information about Community Supported Agriculture (CSA)! CSA is a partnership between a farm and a local community of supporters that provides a direct link between the production and consumption of food. CSA members cover the farm’s operating cost by purchasing a share of the harvest. This provides members with a healthy supply of locally grown, seasonally fresh produce during the growing season.

Sleepy Hollow Farm & CSA is a small, farmer owned farm in Kewaunee County. They specialize in growing a variety of veggies using sustainable farming practices, and no chemicals, herbicides or pesticides touch your food.  The 2017 summer shares will last for 10 weeks – from mid-July to September.  For more information about CSA’s or to sign up for Suzi’s CSA (that may be delivered to campus again this year if enough people sign up), please visit the Sleepy Hollow Farm & CSA website at http://www.sleepyhollowfarmcsa.com/.  Don’t wait to sign-up – Suzi has a limited number of spots which fill-up quickly!

February Wellness Webinar: Demo of the StayWell Wellness Portal

StayWellPortal

 

Wednesday, February 15, 2017

12:00 to 1:00 p.m.

Learn more about the new StayWell wellness portal and how you can utilize it to support your health and well-being goals. This webinar will provide an overview of the wellness portal including features, resources and tools available to you as part of the Well Wisconsin Program including the steps to earn your 2017 $150 incentive.

To register, visit wellwisconsin.staywell.com and go to Webinars, or join us for a group viewing in the Cofrin Library, 7th floor, room 735.

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.

Winter Break Fitness Challenge – Week Three

During the third and final week of the Winter Break Fitness Challenge (January 16th to January 22th), 35 entries were submitted at the Kress Events Center from 22 employees.  Jena Landers and Laura Schley were picked to select prizes – Congratulations Jena and Laura!  During the three week challenge, there were a total of 122 entries, so about 40 visits to the Kress by employees per week – great job staying healthy during the winter months!  Thanks to Sam Goeller for coordinating this fun challenge at the Kress Events Center!

Foods to Avoid During Pregnancy

Pregnant

Eat this! Don’t eat that! Pregnancy is an exciting time but knowing what foods are safe to eat can cause confusion for a lot of women. There is an abundance of information being thrown around that can make it even more overwhelming. Knowing exactly what foods to avoid can take the burden away and help women prepare for their upcoming addition.

One of the most controversial foods for pregnant women is seafood.  There is some belief that pregnant women should not eat any but the USDA recommends that pregnant women eat at least 8 ounces of seafood a week and no more than 12 ounces. However, it is important to choose the right kinds of seafood. The environment where the fish come from has an affect on the amount of methyl mercury that may be found in fish. It is always beneficial to check with the DNR for a guide on healthy fish to eat in a specific area. Mercury found in fish can cause damage to the baby’s developing brain, which is why it is so important to avoid foods that are high in it. Always avoid swordfish, shark, king mackerel or tilefish. Pregnant women should also avoid smoked seafood and raw fish, such as sushi due to food borne illnesses or food poisoning. “White” tuna or albacore is safe in small amounts but no more than 6 ounces a week should be consumed.

Other foods that pregnant women should be mindful of include any kind of raw meat. Undercooked beef or poultry should be avoided because of the risk of foodborne illnesses. Lunch meats and hot dogs are also foods that should be avoided. These may contain Listeria, which can cause miscarriages, stillbirths, or other serious health problems. It is advised that if pregnant women are going to consume lunch meats they should heat them until they are steaming. Soft cheeses made from unpasteurized milk should also be avoided. Brie, feta, Roquefort, or queso blanco are all examples of these. Raw vegetable sprouts are another food item to stay away from. Bacteria can easily exist in raw sprouts such as alfalfa, clover radish, or mung bean sprouts.

Another food item to consider with caution when pregnant is raw eggs. Some foods such as Caesar dressing, mayonnaise, hollandaise sauce, and homemade custards or ice cream may contain raw eggs without the consumer even knowing. Usually if these foods are commercially made they will be cooked at some point or made with pasteurized eggs but it is best to always double check.

What a person chooses to eat or drink will always directly affect their health. Pregnant women need to take the extra step or precaution to make sure that what they are eating is safe for not only themselves but for their baby too.

Article by Melanie Jaecks, UWGB Dietetic Intern

Should I Take a Supplement?

Supplements

Vitamins and minerals are essential nutrients, meaning that we must get them from our diets. They are important in many bodily functions such as growth, reproduction, and physiologic processes. Not consuming enough can result in deficiencies that can lead to permanent damage.

In general, the best sources for these nutrients are the foods that we eat. By eating a variety of foods from each main food group, you can ensure that you are getting a sufficient amount of these nutrients along with all the other benefits of eating a varied diet which include other important nutrients such as fiber, phytochemicals, and antioxidants. Getting vitamins and minerals from food can also improve the bioavailability (or degree to which they can be absorbed) of the nutrients.

While most populations can get a sufficient amount of vitamins and minerals from food, there are some who may benefit from taking a supplement. These populations include those who are going through periods of growth or repair, such as pregnant or lactating women, those who have diets that restrict certain food groups such as meats, dairy, or grains, those of advanced age, or those who have certain medical conditions that may decrease the absorption or increase the need of certain vitamins and minerals. These should be treated on a specific nutrient basis and not by a multivitamin or mineral supplement. Taking a vitamin or mineral supplement of a specific nutrient missing from your diet will prevent deficiency of that nutrient. Those who restrict total calories for weight loss or other purposes or those who have low appetites may benefit from a multivitamin or mineral supplement to cover the range of nutrients missing from their diet.

The large amount of other vitamins and minerals in a multi-supplement can be detrimental to the absorption of other vitamins and minerals, or when taken incorrectly over a period of time could lead to toxicity. Another issue related to supplement use is the question of purity and dosage of the supplement. These products are not heavily regulated and may contain other contaminants or a different actual dosage than what is advertised on the bottle.

Consuming a variety of foods should ensure proper vitamin and mineral intake along with other important nutrients for most populations. If you are someone with a restricted diet, have increased needs or decreased absorption due to age, medical condition, or period of growth, you may benefit from taking either a specific nutrient supplement or a multivitamin from a reputable processor.

Article by Alyssa Blume, UWGB Dietetic Intern

Homemade Hummus

Hummus

Ingredients:

  • 1 (15 ounce) can garbanzo beans, drained, liquid reserved
  • 1 tablespoon lemon juice
  • 1 tablespoon olive oil
  • 1 clove garlic, crushed
  • 1/2 teaspoon ground cumin
  • 1/2 teaspoon salt
  • 2 drops sesame oil, or to taste (optional)

Directions:

Blend garbanzo beans, lemon juice, olive oil, garlic, cumin, salt, and sesame oil in a food processor; stream reserved bean liquid into the mixture as it blends until desired consistency is achieved.

Recipe provided by Alyssa Blume, UWGB Dietetic Intern

Spinach Balls

SpinachBalls

Ingredients:

  • 1 (10 ounce) package frozen chopped spinach, thawed and drained
  • 2 cups finely crushed herb-seasoned dry bread stuffing mix
  • 1/2 cup grated Parmesan cheese
  • 2 teaspoons garlic powder
  • 1/2 teaspoon ground black pepper
  • 1 teaspoon Italian seasoning
  • 1/2 cup melted butter
  • 3 eggs, beaten

Directions:

  1. Preheat oven to 350 degrees F (175 degrees C).
  2. In a large bowl combine spinach, stuffing mix, Parmesan cheese, garlic powder, black pepper, Italian seasoning, melted butter and eggs. Shape into walnut-sized balls and place on a baking sheet.
  3. Bake in preheated oven for 20 minutes, or until heated through and browned.

Recipe provided by Alyssa Blume, UWGB Dietetic Intern

Quick Facts on the Nutritional Label

Nutritionlabel

Find out more about the foods you eat and what to look for to make better decisions at the grocery store.

Start with Serving Size

Look at how much 1 serving is and how many servings the product actually contains. If the serving size is ½ cup and you eat 1 cup, you are getting double the amount of everything the nutrition label states.

Utilize the Percent Daily Values (DV)

Nutrition labels show average levels of nutrients based on a 2,000 calorie diet. The %DV shows the amount of that nutrient based on 100% of the requirement for that nutrient.  Remember, this value is for the entire day, not just for a meal or snack.

High and Low Daily Value

  • 5% DV or less is low – examples of foods you want less of are fat, cholesterol, sodium, etc.
  • 20% DV or more is high – examples of foods you want more of are vitamins, calcium, fiber, etc.

Look at the Ingredients

If a food contains more than one ingredient it must contain an ingredient list on the label. Ingredients are listed by abundance in weight.  The largest amounts are listed first and descend on.

For more information visit: www.fda.gov/Food/ResourcesForYou/Consumers

What Do Health Claims Actually Mean?

  • Low calorie – less than 40 calories per serving.
  • Low Cholesterol – less than 20mg of cholesterol and 2 grams or less of saturated fat per serving.
  • Reduced – 25% less of the specified nutrient or calories than the usual product.
  • Good Source of – provides at least 10% of the DV of a particular vitamin or nutrient per serving.
  • Calorie Free – less than 5 calories per serving.
  • Fat Free/Sugar Free – Less than ½ gram of fat or sugar per serving.
  • Low Sodium – Less than 140 mg of sodium per serving.
  • High in – Provides 20% or more of the DV of a specified nutrient per serving.
  • High Fiber – 5 or more grams of fiber per serving.

Source: www.eatright.org

Article by Sam Ahrens, UWGB Dietetic Intern