Author: Jolene Truckenbrod

Brownie Kisses

Ingredients

  • 2 ounces unsweetened chocolateBrownieKiss
  • 1 stick trans-fat-free margarine, softened
  • 1 cup artificial sweetener
  • 1 large egg
  • 1/2 teaspoon vanilla
  • 3/4 cup whole-wheat flour
  • 1/4 teaspoon baking soda
  • 1/2 cup semi-sweet chocolate chips
  • 1/2 cup chopped walnuts

Directions

  1. Preheat oven to 350°F.
  2. Melt chocolate in small bowl in microwave oven on high for 1 minute. Stir until chocolate is completely melted.
  3. In a large bowl, beat butter with artificial sweetener.
  4. Beat in egg and vanilla.
  5. Stir in melted chocolate, then flour and baking soda.
  6. Add chocolate chips and nuts.
  7. Drop by rounded teaspoons onto an ungreased baking sheet.
  8. Bake about 8 minutes. Bottom will be firm. Cool on a wire rack.

Makes 36
Each cookie kiss contains about 65 calories, 1 g protein, 5 g fat (if made with butter), 13 mg cholesterol, 4 g carbohydrates, 1 g fiber, and 29 mg sodium.

This recipe is gout-friendly because it contains food moderate in purines. You should limit the amount of bran and wheat germ you eat to 2 ounces per day.

Recipe from the StayWell Company, LLC

Start Prioritizing Your Tasks

ToDoListIt’s all too easy to feel overwhelmed by your day-to-day life. And if you’re like most people, one of your big stressors is work. In fact, according to a recent survey by the American Psychological Association, work is the second biggest stressor for most people (money being the first).

Even if you love your job, there are probably days when it’s challenging. One of the easiest ways to combat stress at work is to get organized. Take a few minutes at the beginning of each day to determine your priorities—the tasks you must accomplish before work is over for the day. List them in order of importance, and plan how you’ll get them done. Check each task off the list as you complete it, and you’ll feel less stress—not to mention a greater sense of accomplishment at the end of the day.

Article from the StayWell Company, LLC

Student employee hours limit at 40 over Winter Break

The student employee hours limit will change to 40 hours per week on December 16, 2018, and will continue until January 13, 2019 when the limit goes back to 25 hours per week.  The hours limit is in place to make sure we are in compliance with the Patient Protection and Affordable Care Act (ACA).

Please review the Student Payroll Schedules from the Human Resources website:

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

Try out a Humidifier

Do you wake up to a scratchy throat and dry, tight sinuses? It may mean your home is too dry. Fortunately, there may be a solution—place a humidifier at your bedside. There are many stylish, personal-sized humidifiers on the market. A side benefit: The gentle “white noise” the units give off can help lull you into slumber.

Be sure to use your humidifier correctly. Follow the instructions that come with it, and keep these guidelines in mind:

  • Use distilled water or demineralize tap water with cartridges, cassettes, or filters.
  • Change the water in portable units daily.Humidifier
  • Clean a portable unit every third day. Follow the manufacturer’s directions for cleaning console and furnace-mounted humidifiers.
  • Avoid exceeding 50 percent humidity. Room air that’s too moist encourages the growth of molds and dust mites, which can trigger allergies and asthma. To measure humidity, use your humidifier’s humidistat. Another sign of high humidity is when water condenses on windows, walls, or pictures.
  • If surrounding areas become damp or wet, turn the humidifier down.

Today, consider getting a humidifier to help you get a more comfortable night’s sleep.

Article from the StayWell Company, LLC

French Toast Sandwiches

IngredientsFrenchToast

  • 4 thin slices whole-grain bread
  • 2 large eggs (alternative: 1/2 cup egg substitute )
  • 1/4 cup skim milk
  • 1/2 teaspoon vanilla extract
  • 2 tablespoons reduced-fat cream cheese
  • 2 tablespoons apricot preserves
  • Cooking spray
  • 2 teaspoons powdered sugar
  • 1/4 cup warm maple syrup

Directions

  1. Preheat oven to 300°F.
  2. In a bowl or baking dish large enough for flat bread, beat eggs with milk and vanilla.
  3. Make 2 sandwiches with the cream cheese and preserves.
  4. Put sandwiches in egg/milk/vanilla mixture, carefully turning so both sides absorb the liquid.
  5. Lightly coat a nonstick skillet or griddle with cooking spray and heat to medium hot.
  6. Cook sandwiches until golden, turning once, about 2 to 3 minutes per side.
  7. Place on cookie sheet in oven to finish heating until ready to serve.
  8. Dust lightly with powdered sugar and serve with maple syrup.

Serves 2 
Using eggs, each serving contains approximately 413 calories, 70 g carbohydrates, 6.25 g protein, 9.5 g fat, 419 mg sodium, and 4 g fiber. Using egg substitute, each serving contains about 392 calories, 69 g carbohydrates, 6 g protein, 6.5 g fat, 467 mg sodium, and 4 g fiber.

This recipe is gout-friendly because it contains foods that are moderate in purines. You should limit the amount of bran and wheat germ you eat to 2 ounces per day.

Recipe from the StayWell Company, LLC

Enlightened Crab Cakes

IngredientsCrabCakes

  • 1 pound crabmeat
  • 2 egg whites
  • 1/3 cup finely chopped red bell pepper
  • 1/3 cup finely chopped green onions (scallions)
  • 1/3 cup chopped fresh parsley
  • 3 tablespoons bread crumbs

Directions

Shred crabmeat. Mix with all other ingredients. Form into 8 patties. Refrigerate for an hour. Spray a nonstick pan with cooking spray or an olive oil mister. Heat to medium high and carefully place crab cakes in pan. Let cook for 5 minutes undisturbed so crust forms. Turn carefully and cook for another 5 minutes. Serve with a swirl of avocado sauce.

Serves 4
Each serving of 2 crab cakes contains about 148 calories, 26 g protein, 2 g fat, 102 mg cholesterol, 6 g carbohydrates, 1 g fiber, and 446 mg sodium.


Avocado sauce

Ingredients

  • 1/2 cup avocado, mashed
  • 1/2 cup reduced-fat sour cream
  • 1 tablespoon fresh lemon juice

Directions

Mix all ingredients and refrigerate until ready to serve.

Serves 4
Each serving contains about 88 calories, 1 g protein, 8 g fat, 12 mg cholesterol, 4 g carbohydrates, 2 g fiber, and 15 mg sodium.

Recipes from the StayWell Company, LLC

Reach the Core of Fitness

You probably don’t think much about your home’s foundation. Wall colors, window treatments, landscaping, and other more superficial details get more frequent attention.

The same is true of your body. If you exercise to build strength, you probably focus on your arms and legs and ignore the muscular foundation of all movement: the core.

Many people think of the core strictly in terms of abdominal muscles, specifically the ones that form a “six pack.” But there is so much more to the core. Your core includes muscles in the back, stomach and pelvis, all of which support your spine and transfer power throughout your body.

Here are a couple of exercises you can do at home to work on your core strength. Try them today!

Curl-Ups: Lie on your back, knees bent and feet flat on the floor. With hands lightly touching behind your head, elbows pointing to either side, slowly BirdDogPoseraise your shoulders and upper back off the floor to the count of two. Your mid-back should remain in contact with the floor. It’s not a full sit-up. Pause and then lower your shoulders back down to the count of two. Exhale as you rise up and inhale as you lower down. Repeat 10 times or until you cannot maintain proper form. Make sure you don’t pull your head with your hands. Keep your chin pointed toward the ceiling.

Bird-Dog: Begin on your hands and knees on a comfortable surface such as an exercise mat or carpet. Without flexing your back, lift your right hand and left knee off the floor at the same time. Your hand should be extended out in front of you and your foot should be straight back behind you until arm and leg are parallel to the floor. Bring your knee and hand back down. Now lift your left hand and right knee. Repeat 10 times.

Your core muscles do much of their essential work without you even being aware of them. But give them a little attention in the form of these exercises and you’ll experience the benefits of keeping your body’s foundation strong.

Article from the StayWell Company, LLC

ETF Face-to-Face Events – 2019 Schedule Updates

etf

ETF has updated the face-to-face learning opportunities schedule to include dates through the spring of 2019. These include benefit fairs, benefit presentations and group retirement appointments scheduled in your area of the state.

View the face-to-face learning opportunities schedule for your area.

If you have any questions please contact Human Resources at (920) 465-2390 or payrollandbenefits@uwgb.edu.

Write out Your Gratitude Today

Man writing in a journal.Mom was right—don’t forget to count your blessings. When you focus on the good things in your life, your upbeat attitude helps fight stress and depression. Research shows that practicing gratitude may also improve your social life and enhance your physical health.

One way to do it? Keeping a gratitude journal. Start tonight. You could try it every day for a month, or jot down an entry once a week—whatever’s easiest to maintain. Simply write a list of several things for which you’re grateful. In studies, when people made such lists on a regular basis, they tended to feel happier. Some were also less bothered by illness symptoms.

Article from the StayWell Company, LLC