Author: Jolene Truckenbrod

20 Employees Participate in the Bellin Run

Kimberly

Congratulations to everyone who participated in or helped with the Bellin Run in Green Bay last Saturday!  There were 20 employees who ran or walked, and some commented that the weather was really nice that morning (cloudy and not too warm), but when the sun came out later, it got hot! KimberlyPacker

 

“The Bellin Run is my favorite run/walk event. I really look forward to it every year because the whole community shows up to give their support or to participate. I’m thrilled that UW-Green Bay continues to organize a corporate team because it makes it so easy to pick up our packets right on campus. We also like to show our UW-Green Bay pride by wearing the team shirt on race day. ☺”

~ Kimberly Vlies

MartinRyanPic“My son, Rhys, ran his first full Bellin with the UWGB team this year.  He’s 8-years-old and he’s been doing the kids Bellin every year since he was 3 or so but this year wanted to run the full 6.2  He sprinted the last .2 miles and told me when he was done, “I felt like I was flying. I really was like a Phoenix.”

~ Ryan Martin

Make a soup from scratch

When you think of healthy food, the first thing that comes to mind is probably a piece of fruit or big leafy greens. But what about soup? New research finds that it’s a smart choice. According to the study, people who eat more soup tend to have a lower body weight, have a slimmer waistline, and eat fewer total calories than non-soup eaters. One reason is that many soups are packed full of water and fiber, two things that help you feel fuller with fewer calories. And soups tend to include a hefty portion of veggies that are rich in vitamins and minerals. In fact, when you make soup, you can swap 2 ounces of meat or 1 cup of noodles with 1 cup of chopped veggies to make it even healthier.

Soup can be a money-saver, too. Simple recipes for veggie soup can be made for about 50 cents a serving using items you probably already have on hand. So go ahead and whip up a hearty batch of healthy soup. Here’s a simple slow-cooker recipe to inspire you today:

Black Bean and Corn SoupSoupBlackBean

Ingredients:

  • 15 oz. can black beans, drained and rinsed
  • 14½ oz. can low-sodium Mexican stewed tomatoes, undrained
  • 14½ oz. can low-sodium diced tomatoes, undrained
  • 11 oz. can whole kernel corn, drained
  • 4 green onions, sliced
  • 1 small green pepper, sliced
  • 4 ribs celery, diced
  • 3 Tbsp. chili powder
  • 1 tsp. ground cumin
  • 1 garlic clove, minced

Directions:

Combine all ingredients in slow cooker. Cover and cook on HIGH for five to six hours.

Serves 8. Per serving: Calories 120, Calories from Fat 15, Total Fat 2g, Saturated Fat 0g, Cholesterol 0mg, Sodium 480mg, Total Carbohydrate 23g, Dietary Fiber 7g, Sugars 7g, Protein 6g

Article and Recipe from the StayWell Company, LLC

Power down electronics early today

Why wake up your brain before you go to sleep? Most experts recommend turning off your phone, computer, tablet, and television one to two hours before bedtime. In today’s hyper-engaged age, it’s tempting to unwind by snuggling into bed with Facebook or a favorite TV show in your hands. But the mental activity involved in playing games or catching up on email keeps your brain awake. Plus, while your phone’s screen is certainly smaller than the sun or an overhead light, even small electronic devices emit enough light to miscue the brain and promote wakefulness. The light restrains the production of melatonin, the hormone that controls your sleep/wake cycle, which makes it harder to fall and stay asleep. Tonight, ban the gadgets from your bedroom and unwind with a warm bath or a good old-fashioned book instead!

Article from the StayWell Company, LLC

reading-book-at-night

Good Luck at the Bellin Run!

TeamPhoto - Copy4500

The Bellin Run is this Saturday, June 9th, and 18 UW-Green Bay employees will be walking or running on Saturday morning. Good luck to Bob Blihar, Kate Burns, Bridget Derge, Jana Fogaca, Michael Holstead, James Marker, Aaron Maternowski, Ryan Martin, Donna Mleziva, Dan Moore, Darrel Renier, Joan Schaller, Barb Tomashek-Ditter, Molly Vandervest, Kimberly Vlies, Bobbie Webster, Crystal Williams and John Zimonick!  Thanks to Dan Moore for taking the above photo!abigailphoto

Thank you to UW-Green Bay student, Abigail Doubek (picture at right), for designing the team T-shirts this year!  The logo she created, shown below, was printed on the back of the UW-Green Bay Bellin Run Team T-shirts, which team members received this week.  The T-shirts were available through funding offered by the Department of Employee Trust Funds to support employee wellness and the Well Wisconsin Program. Thank you ETF!

Thank you to Aaron Maternowski for being the UW-Green Bay Bellin Run Team Captain!  Should be nice weather on Saturday morning – Go team!

Shoe

Choose three things to donate or throw away

DonateHave you ever felt overwhelmed by your stuff? Maybe your kitchen cupboards are packed with unused gadgets and servingware (how did you end up with two blenders?). Or maybe it’s your closet that’s the problem—it’s so stuffed with clothes, shoes, and other belongings that it’s hard to find what you’re looking for.

Most of us have far more possessions than we need or even want. Why not cut back on the clutter and choose three things from your home to donate or throw away? If the item may be useful to someone else, set it aside for a charity or resale shop. If it’s broken or useless, throw it out. Getting rid of even a few items can reduce clutter, help you get organized, and help you feel more in control of your environment—and your life!

Article from the StayWell Company, LLC

Also, don’t forget about the Campus Cupboard in Rose Hall, room 140: https://www.uwgb.edu/cupboard/

Make Your Own Salad Dressing

There’s no point in eating all those healthy leafy greens if you douse them in a high-fat, high-calorie salad dressing. You can shop for healthier Raspberry-Vinaigrettedressing at the grocery store. Or better yet, try making your own today! We’ve got you covered with this recipe.

Vinaigrette Salad Dressing

Ingredients

  • 1 bulb garlic, separated and peeled
  • ½ cup water
  • 1 tbsp. red wine vinegar
  • ¼ tsp. honey
  • 1 tbsp. virgin olive oil
  • ¼ tsp. black pepper

Directions

  1. Place the garlic cloves into a small saucepan and pour enough water (about ½ cup) to cover them.
  2. Bring water to a boil, then reduce heat and simmer until garlic is tender, about 15 minutes.
  3. Reduce the liquid to 2 tablespoons and increase the heat for three minutes.
  4. Pour the contents into a small sieve over a bowl, and with a wooden spoon, mash the garlic through the sieve into the bowl.
  5. Whisk the vinegar into the garlic mixture; incorporate the oil and seasoning.

Serves four. Each serving contains about 33 calories, 3 g fat, 1 g saturated fat, 0 mg cholesterol, 1 mg sodium, 1 g carbohydrates, 0 g fiber, and 0 g protein.

Recipe from the StayWell Company, LLC

Strengthen Your Muscles Today!

Gaining strength can make it easier to do everyday things like get up from a chair, climb stairs, or carry groceries. Strengthening your lower body will also improve your balance.

To strengthen your muscles, you need to do weight-bearing exercises. Here are examples of simple weight-bearing exercises you can do at home:

Overhead arm raise: You can do this while standing or sitting in a sturdy, armless chair.LegChair

You can use appropriate weights, or cans of soup. Keep your feet flat on the floor, shoulder-width apart. Hold weights at your sides at shoulder height with palms facing forward. Raise both arms up over your head, keeping your elbows slightly bent. Hold the position for one second, then slowly lower your arms. Repeat 10 to 15 times.

Side leg raise: Stand behind a sturdy chair with feet slightly apart. Hold on to the back of the chair for balance. Slowly lift one leg out to the side. Keep your back straight and your toes facing forward. The leg you are standing on should be slightly bent. Hold the position for one second, then slowly lower your leg. Repeat 10 to 15 times with each leg.

Article from the StayWell Company, LLC

Confetti Wraps

WrapIngredients

  • 1 ounce ham (about 2 or 3 slices of deli-cut ham)
  • 1 ounce turkey (about 2 or 3 slices of deli-cut turkey)
  • 1 ounce Swiss cheese (about 2 slices of deli-cut cheese)
  • 1 hard-cooked egg, chopped
  • 4 leaves of romaine lettuce, finely shredded (about 1 cup)
  • 1/4 cup fresh yellow bell pepper, finely chopped
  • 1/4 cup red onion, finely sliced and chopped
  • 1/4 cup cucumber, peeled, seeded, and finely chopped
  • 1 tomato, seeds removed, chopped
  • 1 small carrot, grated
  • 2 tablespoons reduced-calorie Thousand Island dressing
  • 2 large, colorful sun-dried tomato wraps

Directions

Tightly roll ham slices and cut into thin strips. Do the same with turkey and Swiss cheese. Toss with vegetables that have been chopped and shredded. Your mix should look like confetti and be almost moist enough to enjoy without dressing. Pack it to go in a plastic bowl. Take tortilla wraps and dressing on the side. Assemble when you’re ready to eat. Put a tablespoon of dressing on a large tortilla wrap and mound “confetti” on top. Roll and enjoy.

Serves 2
Each serving contains about 342 calories, 41 g carbohydrates, 21 g protein, 10 g fat, 703 mg sodium, and 4 g fiber.

This food is gout-friendly because it contains food moderate in purines. Meat, fish, and poultry should be limited to 1 to 2 servings per day.

Recipe from the StayWell Company, LLC

Arboretum Poker Walk Challenge Results

AmandaJoanSarah1Thank you to everyone who participated in the Arboretum Poker Walk Challenge, which wrapped up on Friday, May 11th.  Of the 20 poker hands, the best hand was two pairs (one pair of 6’s and one pair of Jacks) by Barb Tomashek-Ditter!  Everyone who participated in this challenge will receive a small incentive, compliments of the Department of Employee Trust Funds wellness grant!

Thank you to Alex Reichenberger for designing the awesome poster, Bobbie Webster and Cassie Popovich for putting up the posters at the kiosks each week, the Kress Events Center and Human Resources front desk staff for tracking the playing cards picked, and Lisa Schmelzer for determining the best poker hand!

Do you have an idea for another wellness challenge?  Please email it to wellness@uwgb.edu. Thanks! 🙂

Produce Delivery Sign Up

Booth1

Quite a few employees stopped by the Union to talk with Luanne from Garden to Doorstep Organics LLC on Thursday, May 17th to learn about their program and see what a sample produce box looks like, and one lucky person won the box of fruits and veggies!  If you are interested, please sign up by Tuesday, May 22nd.

Please click here to learn more about their weekly delivery of boxes of fruits and veggies to campus.

Please click here to see how to sign up.

Questions? Contact Luanne at (920) 385-3253 or contactus@gardentodoorsteporganics.com.