Author: Jolene Truckenbrod

Enjoy a Cup of Chamomile Tea Before Heading to Bed

Can’t seem to fall asleep? There are a variety of things you can do to make sleep come more easily, such as keeping your bedroom cool and dark, forgoing caffeine in the evening, and avoiding strenuous exercise immediately before bed. Often, however, we don’t give ourselves enough time to transition from the busyness of the day to preparations for sleep. A relaxing wind-down routine can make that shift easier.

Today, why not create your own sleep-inducing routine by making a cup of chamomile tea an hour before bedtime? Chamomile has long been used as a sleep aid, and it may help you relax and prepare for sleep. Look for it at your grocery store in the herbal tea section. Simply brew, sip, and relax. Your “sit and sip” time may become a relaxing ritual you look forward to every night.

Article from the StayWell Company, LLC.

Tea

Carrot Oat Bran Muffins

(Gluten-free)CarrotOatBranMuffins

Ingredients

  • 1 cup gluten-free oat bran
  • 1 cup powdered nonfat milk
  • 1 teaspoon baking powder
  • 1 teaspoon baking soda
  • 1 teaspoon cinnamon
  • 2 tablespoons artificial sweetener brown sugar blend
  • 3 large eggs, beaten (alternative: egg whites or egg substitute)
  • 1/2 cup applesauce, no sugar added
  • 1 cup grated carrots (about 2 large or 3 small)
  • 1/4 cup raisins
  • 12 paper muffin cup liners or cooking spray

Directions

  1. Preheat oven to 350°F.
  2. Prepare a 12-muffin tin by inserting paper liners or spraying lightly with cooking spray.
  3. In a large bowl, mix oat bran, powdered milk, baking powder, baking soda, cinnamon, and artificial sweetener.
  4. Add eggs and applesauce and mix well.
  5. Stir in grated carrots and raisins.
  6. Divide batter among 12 muffin cups. Bake 20 minutes.
  7. Cool on a rack. Store in an airtight container. Leftover muffins can be frozen.

Makes 12 muffins
Each muffin contains about 109 calories, 6 g protein, 2 g fat, 60 mg cholesterol, 17 g carbohydrates, 3 g fiber, and 201 mg sodium.

Recipe from the StayWell Company, LLC.

WRS Webinars offered in April

ETF is offering a series of 30-minute, live, interactive webinars designed to increase your understanding of Wisconsin Retirement System benefits. Individuals can also ask questions at the end of these sessions. Visit our webinar page to learn more about any of the following sessions. Here is what others have said about our webinars:

“My participation in the webinar was a first for me, and I just want to compliment you on how easy it was to connect, follow along, and provide questions or requests. Excellent job!”

“Thanks for having these valuable webinars.  The professional but conversational style helped me to understand the presentation as easily as an “in office” meeting. Really appreciate that the presenter fully understands the subject. Wonderful job.”

Beneficiary Designations – What Happens to My Account When I Die?

Do you have a beneficiary designation on file with ETF and does it reflect how you’d want your WRS death benefits paid? This webinar reviews the importance of having a beneficiary designation on file and keeping it updated as life events occur. We’ll also review the process of how to correctly complete a designation form, what it means if you do not have one on file with ETF, and how to request a copy of your current form.

  • Mon, Apr 1, 2019 11:00 a.m. – 11:30 a.m.
  • Thu, Apr 11, 2019 11:30 a.m. – 12:00 p.m.
  • Mon, Apr 15, 2019 12:00 p.m. – 12:30 p.m.
  • Mon, Apr 29, 2019 6:00 p.m. – 6:30 p.m.

How to Use ETF’s Online Calculator to Estimate a Retirement Benefit

ETF’s online retirement calculator, one of the most-used tools on our website, allows you to calculate an unofficial projection of your WRS retirement benefit at any point in the future. This webinar will cover where to find and how to use the calculator, specific information required for data entry (e.g., desired retirement date, spouse or partner’s birthdate, etc.) and how to interpret the results.

  •  Tue, April 2, 2019 11:30 a.m. -12:00 p.m.
  • Wed, April 10, 2019 12:30 p.m. – 1:00 p.m.
  • Thu, April 25, 2019 6:00 p.m. – 6:30 p.m.
  • Tue, April 30, 2019 12:00 p.m. – 12:30 p.m.

Preparing for Your Retirement

Who should attend? Employees who are planning to retire in the next 1 – 10 years. Learn about your steps to retire with the WRS. Attend this event by live webinar! You will learn about the impact of contributions and investment returns on your account, when you can retire, your WRS annuity options, returning to work after you retire, what happens to your account when you die, health and life insurance and more.

  • Mon, Apr 8, 2019 6:30 p.m. – 8:30 p.m.
  • Thu, Apr 18, 2019 6:30 p.m. – 8:30 p.m.
  • Wed, Apr 24, 2019 6:30 p.m. – 8:30 p.m.

Register for a webinar

Please contact Human Resources at (920) 465-2390 or payrollandbenefits@uwgb.edu with any questions.

Cancelled: Backyard Chickens Lunch ‘n Learn

Pic

Due to unforeseen circumstances, the Backyard Chickens Lunch ‘n Learn for Thursday, March 28th has been cancelled.  The Wellness Committee will be looking to reschedule the event for a future date.  Please contact wellness@uwgb.edu with any questions.

 

Have you ever wanted to learn more about raising backyard chickens?  UW-Madison Division of Extension Agriculture Educator Liz Binversie will provide some tips and tricks to help start your own backyard flock.  (Our own Monika Pynaker will also share a little about her experiences raising chickens!)  Please join us for this interesting and fun presentation, and feel free to bring your lunch.

Date: Thursday, March 28th

Time: 12:00 to 12:45 pm

Place: 1965 Room, University Union

Presenter: Liz Binversie, Agriculture Educator with UW-Madison Division of Extension

RSVP: wellness@uwgb.edu

Couch to 5K Lunch ‘n Learn held on March 6th

NatePresentingCropThank you to Nate Vandervest, UWGB Assistant Cross County Coach and UWGB alumni, as well as Jolene Sell, Chartwells Registered Dietitian and UWGB alumni, for presenting a very interesting and helpful Couch to 5K lunch ‘n learn on on March 6th!

Nate shared his running experiences, the best way to train, and helpful tips to prevent injuries and burnout.  Did you know that just 20% of your workout plan should be considered high intensity to be the most effective?  Also, don’t try to ‘catch up’ if you missed training one day – just continue with your plan.  The rest days from training are very important for your body’s recovery and improvement, and skipping your rest days can actually hinder your progress and increase the chance of injuries.

Jolene discussed healthy foods to eat pre- and post-workout, as well as the importance of when you eat!  For example, eating greek yogurt and fruit about 1-2 hours before a workout provides carbohydrates as well as protein which are important for a productive workout.  Looking to grab a quick snack 15-30 minutes before a workout?  Pick something small and easily digestible such as an energy bar.  What about working out in the morning before breakfast?  Jolene recommends eating or drinking something first, so your body has the fuel you need for the workout.  Also, don’t wait over an hour post-workout to eat something – your body needs some nourishment about 30 minutes to an hour after. Not real hungry?  Drink a healthy smoothie – beverages can provide the same benefits.

About 16 employees attended this helpful Lunch ‘n Learn, and 12 people signed up for the UWGB Employee Run/Walk Team!

JoleneSideCrop

Student employee hours limit increases to 40 hours the week of March 17 – 23

The student employee hours limit increases to 40 hours per week the week of March 17 – 23, 2019.  The hours limit is in place to make sure we are in compliance with the Patient Protection and Affordable Care Act (ACA).  The hours limit returns to 25 hours per week starting Sunday, March 24th.  Please review the 2019 Student Bi-Weekly Payroll Schedule at: https://www.uwgb.edu/UWGBCMS/media/hr/Wellness%20Items/2019-Student-BiWeekly-Payroll-Schedule.pdf

If you have any questions, please contact Human Resources at payrollandbenefits@uwgb.edu or ext. 2390.

UW-Green Bay Run/Walk Team for Employees

LogoThe UW-Green Bay Run/Walk Team for employees kicked off at the Couch to 5K Lunch ‘n Learn on March 6, 2019.  Our goal is to offer opportunities for employees to train together, share helpful tips and encouragement, provide incentives and participate in runs/walks together.  We are gearing up for our first event – the Phoenix 5K on April 27th at the UWGB campus, to be followed by the Cellcom 5K on May 18th and Bellin Run 10K on June 8th.

  • First 50 employees who sign up get a “Run Like A Phoenix” running hat!*
  • Registration fee discounts* available for certain area runs/walks.
  • Idea to have group runs/walks on UWGB campus trails around 5 pm on Mondays or Tuesdays.
  • Practical tips and encouragement will be shared with group periodically as we train for upcoming events.

Interested? Please email wellness@uwgb.edu to sign up!

* Running hats and registration fee discounts paid for by a wellness grant from the Department of Employee Trust Funds (ETF)

Bellin Run

Logo

It’s time to get registered for the 43rd annual Bellin Run!  The event will be on Saturday, June 8, 2019 in Green Bay. UW-Green Bay is part of the Corporate Challenge, which gets you these perks:

  • If you register by May 1st, you will receive an early registration incentive gift with the Bellin Run logo on it
  • If you register by May 15th, your race packet (bib and race shirt) will be delivered directly to UWGB about a week before the event.

Friends and family can be registered on our team so that they receive these benefits as well.

Also, due to a wellness grant from the Department of Employee Trust Funds (ETF), the first 50 UW-Green Bay employees who register will receive $10 off of their registration fees. NOTE:  This discount (promo) code is only for use by UW-Green Bay employees.  If you are registering family members or friends, please note that the $10 discount is only applicable to employee’s registration fees.  Unauthorized users will be asked to reimburse us for the registration fees.

Registration Link: https://runsignup.com/Race/Register?raceId=53110&corpTeamId=15313&corpToken=jNM1Am2JWEMARQZFI7R6XZaxrp27qcx9 

Team Password: 840

To register on our team, click on the registration link listed above.  This will take you directly to our team registration page.  You can register your entire family in this cart.

NOTE:  in the event you don’t have this link handy – to register, go to www.bellinrun.com and click on “Register Today”. At the registration page, you will click on “Corporate Team”, search for UW-Green Bay, input our password (840) and continue through the registration process. There are options for both the 10K and the Children’s Run.

How do I prepare for this event?  Check out the great training resources on the Bellin Run website!

If you have any questions, please contact wellness@uwgb.edu or (920) 465-2203.

Last year, we had 20 employees who participated in the Bellin Run as part of the UW-Green Bay team.  Get out and enjoy some fun with co-workers, family and friends by participating in friendly competition!

Onsite Health Screenings for $150 Wellness Incentive

WellWI2019

Register now for your on-site health screening!

Discover your numbers – A free health screening* event has been scheduled at UW-Green Bay for employees (and spouses) who are enrolled in the State of Wisconsin Group Health Insurance Program.

At an on-site screening, you’ll learn your measurements for blood pressure, body mass index (BMI), cholesterol (HDL, LDL, and total), triglycerides and glucose, and be in and out in 20 minutes.

Green Bay Campus:

  • Dates: Thursday, April 11, 2019 or Thursday, September 26, 2019 (only attend one)
  • Time: 7:00 a.m. to 1:00 p.m.
  • Room: Phoenix Room in University Union

Marinette Campus:

  • Date: Tuesday, April 2, 2019
  • Time: 8:00 am to 12:00 pm
  • Room: Student Union

Sheboygan Campus:

  • Date: Tuesday, April 23, 2019
  • Time: 8:00 am to 1:00 pm
  • Room: Wombat Room 2114

Register at wellwisconsin.staywell.com and click on the Programs tab, then Health Screening, and Onsite Appointments.

NOTE: You must register ahead of time for a health screening – they do not allow walk-ins that day.

Earn your $150 Well Wisconsin Incentive:

STEP 1: Get a health screening*

Attend an employer sponsored event listed above or if you plan to see your health care provider, complete the Health Care Provider Form with details from your appointment, available at wellwisconsin.staywell.com under Programs > Health Screening > Download Form.

STEP 2: Complete the StayWell health assessment at wellwisconsin.staywell.com.

It takes about 10 minutes and is mobile and tablet friendly!  After logging into wellwisconsin.staywell.com, click on Health Assessment.

STEP 3: Complete a Well-Being Activity through StayWell. After logging into wellwisconsin.staywell.com, click on Programs > Well-Being Activites.

Complete three steps by October 11, 2019 to earn the $150 Well Wisconsin incentive.

For more information on on-site health screenings or the Well Wisconsin Program, log in to wellwisconsin.staywell.com, review these FAQ’s or email wellness@uwgb.edu.

* The Well Wisconsin incentive program is a voluntary program available to employees, retirees and spouses enrolled in the State of Wisconsin Group Health Insurance Program, excluding Medicare Advantage participants who have incentives available through their health plan.  All wellness incentives paid to participants are considered taxable income to the group health plan subscriber and are reported to their employer.  Retirees, continuants and their spouses will have some taxes withheld from the incentive amount earned.  Health information is protected by federal law and will never be shared with Employee Trust Funds, the group health insurance program or employers.

WRS Webinars Offered in March and April

etf

ETF is offering a series of 30-minute, live, interactive webinars designed to increase your understanding of Wisconsin Retirement System benefits. Individuals can also ask questions at the end of these sessions. Visit our webinar page to learn more about any of the following sessions. Here is what others have said about our webinars:

“My participation in the webinar was a first for me, and I just want to compliment you on how easy it was to connect, follow along, and provide questions or requests. Excellent job!”

“Thanks for having these valuable webinars.  The professional but conversational style helped me to understand the presentation as easily as an “in office” meeting. Really appreciate that the presenter fully understands the subject. Wonderful job.”

Newly Retired? What to Expect

The Newly Retired Webinar provides basic information for Wisconsin Retirement System members who have recently entered or are soon to enter retirement status. Topics include initial (“estimated”) retirement annuity payments, “finalized” payments and adjustments, post-retirement life and health insurance, and return to work rules under the WRS.

  • Tue, Mar 5, 2019 11:00 a.m. – 11:30 a.m.
  • Thu, Mar 14, 2019 11:30 a.m. – 12:00 p.m.
  • Thu, Mar 21, 2019 12:30 p.m. – 1:00 p.m.
  • Wed, Mar 27, 2019 6:00 p.m. – 6:30 p.m.

Retirement Annuity Options

This webinar will help to increase your understanding of the WRS annuity options available to you at retirement. We will also explain the difference between a beneficiary and a named survivor.

  • Mon, Mar 4, 2019 6:00 p.m. – 6:30 p.m.
  • Fri, Mar 8, 2019 12:30 p.m. – 1:00 p.m.
  • Wed, Mar 13, 2019 11:30 a.m. – 12:00 p.m.
  • Thu, Mar 21, 2019 11:00 a.m. – 11:30 a.m.

WRS Retirement Benefit Calculation Methods

This webinar will explain the methods used for benefit calculations and the components of each method. Anyone who has requested or is planning to request an estimate will have a better understanding of how that amount was calculated.

  • Fri, Mar 1, 2019 11:30 a.m. – 12:00 p.m.
  • Tue, Mar 5, 2019 12:30 p.m. – 1:00 p.m.
  • Tue, Mar 12, 2019 6:00 p.m. – 6:30 p.m.
  • Thu, Mar 28, 2019 12:00 p.m. – 12:30 p.m.

WRS Benefits: For New and Mid-Career Employees

This one-hour webinar is for employees who are five years – or more – from retirement. The information presented will help you make sound, strategic decisions over the course of your career. Topics include vesting, ways to enhance a WRS retirement benefit, purchasing service, military service credit, the Core and Variable Trust Funds, contribution rates, the importance of a beneficiary form and how to complete one, and how “life event” changes affect retirement benefits.

  • Fri, Mar 8, 2019 10:00 a.m. – 11:00 a.m.
  • Wed, Mar 13, 2019 6:00 p.m. – 7:00 p.m.
  • Thu, Mar 14, 2019 1:00 p.m. – 2:00 p.m.
  • Wed, Mar 20, 2019 11:00 a.m. – 12:00 p.m.

WRS Annuity Adjustments and Effective Rates

Do WRS accounts receive an investment return? Do investment returns affect how much a retiree will initially receive when they begin their pension? Do those retired in the WRS receive adjustments to their monthly pension amount over the years? This webinar will cover the process of how account effective rates and annuity adjustments are calculated, starting with the investment return reported by the State of Wisconsin Investment Board. Also covered during the webinar will be explanations of both the Core and Variable Trust Funds and the calculations specific to each fund for effective rates and annual adjustments. At the end of this webinar, it is hoped that you will have a better grasp on how State of Wisconsin Investment Board investment returns affect your WRS pension.

  • Wed, Mar 6, 2019 12:00 p.m. – 12:30 p.m.
  • Mon, Mar 11, 2019 11:00 a.m. – 11:30 a.m.
  • Thu, Mar 21, 2019 6:00 p.m. – 6:30 p.m.
  • Tue, Mar 26, 2019 12:30 p.m. – 1:00 p.m.
  • Mon, Apr 1, 2019 6:00 p.m. – 6:30 p.m.
  • Fri, Apr 5, 2019 11:00 a.m. – 11:30 a.m.
  • Tue, Apr 9, 2019 11:30 a.m. – 12:00 p.m.
  • Tue, Apr 23, 2019 12:00 p.m. – 12:30 p.m.

Register for a webinar

Please contact Human Resources at (920) 465-2390 or payrollandbenefits@uwgb.edu with any questions.