Arboretum Poker Walk Challenge – Week Two


The arboretum trail kiosk near the Residence Halls by East Circle Drive will have the challenge poster for the week of April 16th to April 22nd.  Check out the trail map at https://www.uwgb.edu/UWGBCMS/media/hr/Wellness%20Items/KioskMap.pdf.

So far, eleven people have ventured out on the snowy trails, taken a picture of the poster (example below), and emailed it to wellness@uwgb.edu to get their playing card for the week.  You can also stop by the HR or Kress front desk to pick a playing card.

More information about the Arboretum Poker Walk Challenge: https://blog.uwgb.edu/hr/2018/04/arboretum-poker-walk-challenge-2/


Self-Defense Workshop Offered on April 23rd


  • “Amazing. Can it be a monthly series – 3 times a semester?”
  • “LOVED this so much!  Excellent, useful instructions!”
  • “They did a great job”
  • “It was really helpful and easy”
  • “This session was great – have it again if possible!”
  • “Great event!  I may even send my daughter to the youth course they offer.”
  • “Great job. Helped me feel comfortable to learn”

After the February Self-Defense Workshop, we sent out a survey to get feedback from attendees, and above are their responses.  Also, 100% responded that they would recommend this workshop to a co-worker!

As requested, Herb Blue’s Total Self Defense LLC will be back to present another Self-Defense Workshop to UW-Green Bay employees.  This is a beginner level workshop open to all employees, and there is no charge to employees to attend, thanks to a wellness grant from the Department of Employee Trust Funds (ETF)!

Date: Monday, April 23rd

Time: Noon to 1:00 p.m.

Location: University Union Room 103

RSVP: http://uwgreenbay.qualtrics.com/jfe/form/SV_01AoaCoOZXbmxhz 

Each workshop is limited to 30 employees, so please RSVP soon to sign-up (first come, first serve).  Herb Blue’s Total Self Defense LLC will have each participant sign a waiver to participate in the workshop.  It is recommended that you wear comfortable clothing, but your work clothes are fine – no need to change for the workshop.

Please contact wellness@uwgb.edu or ext. 2203 with any questions.

Updated Macaroni and Cheese

Nearly 1 in 5 American children is at increased risk for serious health problems because of obesity.

To help your kids maintain a healthy weight, keep them active and try some new low-calorie, kid-friendly recipes, like this lower-fat version of a true classic kids love.


  • 2 cups macaroni
  • Nonstick cooking spray (as needed)
  • 2 cups onions, chopped
  • 2 cups evaporated fat-free milk
  • 1 egg, beaten
  • 1/4 tsp. black pepper
  • 1 1/4 cups low-fat cheddar cheese, finely shredded


  1. Preheat oven to 350° F
  2. Cook macaroni according to directions—but do not add salt to the cooking water.
  3. Drain and set aside.
  4. Lightly spray saucepan with nonstick cooking spray.
  5. Add onions to saucepan and sauté for about 3 minutes.
  6. In another bowl, combine macaroni, onions, and the rest of the ingredients and mix thoroughly.
  7. Spray casserole dish with nonstick cooking spray.
  8. Transfer mixture into casserole dish.
  9. Bake for 25 minutes or until bubbly.
  10. Let stand 10 minutes before serving.

Makes 8 servings
Each serving contains 200 calories, 4 g fat, 34 mg cholesterol, 120 mg sodium, 29 g carbohydrates.

Recipe from the StayWell Company, LLC


Arboretum Poker Walk Challenge


Ready to get back on the trails?  Enjoy UW-Green Bay’s beautiful arboretum trails while participating in this fun wellness challenge for employees!  This five-week challenge will last from Monday, April 9th to Friday, May 11th, and each week, there will be a poster like the image above on a trail kiosk.  Simply take a photo of the poster (or a selfie with the poster!) with your phone when you are out on the trail, and then show your pic to the Kress Events Center front desk, the Human Resources front desk (CL 710), or email it to wellness@uwgb.edu to pick your playing card for that week.  We’ll keep track of the cards you pick, and then at the end of the five weeks, we’ll see who has the best poker hand!

Don’t have a camera on your phone but want to participate?  Please email wellness@uwgb.edu.

Where will the poster be each week?  Click on this link to see which trail to take to get to that week’s poster.

Questions? Please email us at wellness@uwgb.edu or call ext. 2203.



Improve Sleep Through Focused Breathing

Few things are worse than lying awake in bed, agonizing about the fact that you’re not already asleep. You watch the minutes tick by, calculating how many hours of sleep you won’t be getting because you can’t turn your brain off.

If this is you, we’ve got a tip for you to try tonight: Focus on your breathing while you’re lying in bed. One method, described by the National Sleep Foundation, is called “4-7-8” breathing. Here’s how it works:Alarm

  1. Exhale fully through your mouth, making a whooshing sound.
  2. Close your eyes and inhale through your nose while counting to four (in your head, of course).
  3. Hold your breath while counting to seven.
  4. Exhale through your mouth, making that whooshing sound again, while counting to eight.
  5. Repeat the sequence three more times.

This technique can help empty your mind of thoughts and focus on the rhythm of your breathing.

Article from the StayWell Company, LLC

Fuel Your Body Right

Still life of variety of Healthy Foods

If you’re feeling fatigued, think about what you’re eating. Food is essentially the fuel that runs your body. In simple terms, your body breaks the food you eat into molecules that release energy. The trick to reaching a healthy energy level and staying there is to eat foods that support energy production.

Carbohydrates are the primary source of foods that provide energy for your body. The trick is to choose “good” carbs and not “bad” carbs (white bread, white rice, doughnuts, and sugared sodas, for example).

Good carbs include:

  • High-fiber carbs. Fiber doesn’t supply energy, but it helps extend energy by slowing the body’s ability to break down and absorb sugar. This helps to level out energy highs and lows. High-fiber foods include 100 percent whole grains, nuts, seeds, berries, and leafy greens.
  • Low-glycemic carbs. These foods release energy slowly, giving your body a steady stream of it. They include legumes, rutabagas, asparagus, artichokes, pumpkin, broccoli, and onions. Since fiber slows your body’s breakdown and absorption of carbs, high-fiber foods are generally low on the glycemic index, too.

So next time you need more energy today, grab a good carb instead of a cup of coffee. See if that perks you up!

Article from the StayWell Company, LLC

Lima Bean, Mushroom, and Barley Soup


  • 1 cup large, dried lima beans
  • 3 tbsp. coarse pearl barley
  • 6 cups low-sodium vegetable broth
  • 2 cups sliced portabella mushrooms
  • 1 cup chopped onion
  • 2 tbsp. chopped parsley
  • ½ cup chopped celery
  • 1 cup diced carrots


Wash lima beans and barley separately in cold water. Drain and transfer to a soup kettle.

Add vegetable broth and remaining ingredients; cover and bring to a boil. Cook over low-medium heat until lima beans are soft, about two hours. Serve hot.

Makes 8 servings.
Each serving provides about 110 calories, 0 g fat and cholesterol,130 mg sodium, 21 g carbohydrate, 6 g dietary fiber. 5 g sugars,  and 6 g protein.

Recipe from the StayWell Company, LLC

Social Media Sabotage


Social media sites, such as Facebook and Twitter, help meet your need to connect and communicate. Plus, posting a flattering photo or positive update may give you a quick ego boost. But online friends are no substitute for the off-line kind. If you’re already feeling lonely and blue, spending endless hours with only a screen for company may make the problem worse.

What you can do:

  • Put face time first. Make a rule: no phones, tablets, or TV at meals. Plus, look for other opportunities to enjoy gadget-free time with family and friends. Start a conversation, play with your kids, or invite a coworker to lunch.
  • Find new off-line friends by taking a class, volunteering for a cause, or joining a support group. Like so many things, gadgets are healthiest when used in moderation

Article from the StayWell Company, LLC

Eliminate stress on your vacation with these tips!


“Vacation stress” may sound like a contradiction in terms. But any kind of change-even a fun one-can trigger stress. Add children to the mix, and you can have a recipe for more work than relaxation. But some pre-planning can help keep everyone smiling:

  1. Let kids be kids. If children are on the vacation, plan at least one child-oriented activity a day, such as a visit to the zoo.
  2. Make sure everyone receives enough sleep and relaxation time.
  3. Plan fewer activities than you think you have time for. Rushing to reach a destination or catch a plane can add unwelcome stress to your vacation.
  4. Schedule time for stress-busting naps and exercise along the way.
  5. Bring a “fun bag” stuffed with favorite snacks, books, games, and other items your peers may enjoy.
  6. Try to keep to a daily routine as much as possible.

Article from the StayWell Company, LLC