Nutritional Wellness

Nutritional wellness is the ability to take in and utilize any food material to get the proper nourishment that a person needs. This involves a person’s ability to adequately study the different food groups and assess the different portions that are required for an individual. Overall, having nutritional wellness is the starting point that needs to be achieved in order to succeed in other areas of wellness.

Southeastern Fresh Ginger Asian Chicken Noodle Soup



  • 1 fresh chicken, about 4 pounds cut up (remove giblets)
  • 2-inch piece of fresh ginger
  • 1 small onion
  • 2 cloves garlic


  1. Put chicken in a big soup pot. Cover with water.
  2. Peel ginger and slice diagonally into four pieces. Add to pot.
  3. Peel onion and cut into quarters. Add to pot.
  4. Peel garlic and smash with the flat side of a chef’s knife. Add to pot.
  5. Bring soup to a boil and then turn down heat to simmer. Skim off any foam. Let simmer for an hour.
  6. Remove chicken from pot and discard skin and bones. Cut meat into bite-sized pieces for soup.
  7. Strain broth, reserving pieces of ginger.
  8. Refrigerate broth until needed for soup. Fat will rise to the top and can be skimmed off.



  • 8 cups chicken broth (see recipe above)
  • 2 cups cooked chicken
  • 2 cups snow peas (½ pound)
  • 2 stalks lemon grass
  • 1 cup fresh mung bean sprouts
  • 2 cups dry cellophane noodles
  • Optional: Asian fish sauce boosts flavor but adds sodium


  1. Soak noodles as directed on package and divide among four bowls.
  2. Combine all other ingredients in soup pot.
  3. Heat thoroughly. Pour soup over noodles and serve immediately.

Makes 4 servings
Each serving contains about 342 calories, 8 g fat (4 g saturated fat, no trans fat, 53 mg cholesterol, 203 mg sodium, 53 g carbohydrate, 2 g dietary fiber, 3 g sugars, and 29 g protein.

Recipe from the StayWell Company, LLC

Fresh Produce Delivered Weekly to Campus

The Wellness Committee recognizes how crucial eating well is to staying healthy.  Countless studies show the value of increasing our vegetable and fruit intake, including increased energy and reduced risk for certain diseases and types of cancers.  Set a goal for yourself to eat more vegetables and fruits – take good care of your body and you will feel the positive results!

Garden to Doorstep Organics, LLC is a local family business that delivers fresh organic fruits and veggies each week, and they have been delivering boxes to UW-Green Bay since early summer.  They will have a box of fresh organic fruits and vegetables on display at the Benefits and Wellness Fair on Tuesday, October 9th, so you can see how much and what is included in a produce box.  Please stop by the Wellness Committee table at the fair, and be entered in a drawing to win that free box of produce!

Here are some details:

  • Each week there is a different variety of 100% organic produce
  • Two types of boxes available (Fruit/Veggie Combo boxes or Fruit only boxes)
  • Three sizes of each type of box available (you pick the size that best fits your family)
  • Each week you will know which produce is planned for your box.  You will also receive a newsletter each week with recipes using the produce in that box and tips on how to store each item. (sample newsletter)
  • They work with local farmers and wholesalers to provide organic produce year round.
  • You pay for your boxes with automatic payments through PayPal, by check or with cash.
  • Boxes are delivered to campus on Tuesdays to Rose Hall, room 320 for you to pick up (NOTE: if you aren’t on campus over the summer, they will deliver to your home for free, as long as you live in their delivery area)

Please contact them with any questions at (920) 385-3253 or

Garden to Doorstep website:

They currently have a Healthy Living Dedication Promotion where you sign up for at least three months and receive some extras (click here for details).  Please sign up by Thursday, October 18th by clicking on one of these links:

Three sizes of boxes available:

LittleSprout LotsOfGoodness LushGarden


Stovetop Chili



  • 1 teaspoon cooking oil
  • 1 pound beef, trimmed of all visible fat and cut into half-inch cubes
  • 2 onions, chopped (about 2 cups)
  • 3 cloves garlic, minced
  • 2 tablespoons chili powder
  • 1 tablespoon cumin
  • 1 14.5-ounce can diced tomatoes
  • 1 14.5-ounce can diced tomatoes with jalapeño
  • 2 cups water
  • 1 15.5-ounce can black beans
  • 1 15.5-ounce can red kidney beans
  • 12 sun-dried tomato halves, not packed in oil, chopped
  • 1/2 pound fresh mushrooms, chopped (about 6 large)


  1. Heat oil to hot in a large pot on the stove and put beef in 1 layer to brown quickly.
  2. Add onion, garlic, chili powder, and cumin. Cook until onions wilt, about 5 minutes.
  3. Add tomatoes, water, beans, sun-dried tomatoes, and mushrooms.
  4. Bring to boil; reduce heat to medium low.
  5. Cook for 2 to 3 hours, uncovered, stirring at times. Or cook 10 to 12 hours on low in a slow-cooker.

Serves 8
Each 1-1/2-cup serving contains about 219 calories, 21 g protein, 4 g fat, 33 mg cholesterol, 30 g carbohydrates, 8 g fiber, and 850 mg sodium. (For less sodium, rinse beans to remove salt or use dried beans instead; use low-salt diced tomatoes.)

Recipe from the StayWell Company, LLC

Quick Apple Crisp


  • 1/3 cup graham cracker crumbs
  • 1/3 cup quick oats
  • 2 tablespoons brown sugar
  • 1 teaspoon cinnamon
  • 2 pounds apples (about 6, medium-sized)
  • 1/2 cup water
  • 1 tablespoon butter


  1. In a small bowl, mix graham cracker crumbs, oats, and brown sugar.
  2. Wash and peel apples. Quarter them, cut out core and seeds. Slice apple quarters.
  3. Spread apples in a 12-by-8-inch baking pan. Add 1/2 cup water to the pan.
  4. Sprinkle cinnamon and topping mixture over apples. Dot with butter.
  5. Bake at 375°F for 45 minutes or until apples are soft and topping is browned.

Serves 6
Each contains about 134 calories, 1 g protein, 3 g fat, 0 mg cholesterol, 28 g carbohydrates, 3 g fiber, and 44 mg sodium. For more crunch, mix in 1/3 cup chopped walnuts, which adds 38 calories, 1 g protein, 4 g fat, 1 g carbohydrates, and 0 mg cholesterol, 0 g fiber, and 0 mg sodium to each serving.

Recipe from the StayWell Company, LLC

Well Wisconsin Incentive Deadline is October 19, 2018


Have you earned your $150 incentive yet?  Employees and their spouses enrolled in the State Group Health Insurance program are eligible to participate, and you have until Friday, October 19, 2018.

1. Log into the StayWell website (

2. Click on My Progress in the middle of the menu bar.  This will show the three steps needed to get your $150 incentive and your progress.  (Please note that it may take up to three business days for activities to show as completed.)

3. Health Screening: If you haven’t yet completed your health screening, you can ask you doctor to complete a Health Care Provider form during your annual physical, but you must have it completed and submitted by October 19, 2018.  If you completed your health screening at UW-Green Bay on April 25, 2018 or September 21, 2018, you have completed the Health Screening step.

4. Health Assessment: Click “Go Here” in the Health Assessment box and complete the questionnaire (it takes about 10 minutes).

5. Well-Being Activity: Click “Go Here” in the Well-Being Activity box to see your options.  The easiest and quickest option is to complete the Health Benefits and Preventative Care Quiz.  Another option is to complete 20 daily challenges found in Daily Dash emails that you receive each morning – the challenges will help improve your fitness, sleep, stress level, and nutrition.

After you have completed all three steps, you will get an email asking you to make your gift card selection on the StayWell website.  Please note that it may take up to three business days for activities to show as completed.  Please follow the steps in your email to select the way you want to receive your $150 incentive, and make sure to complete this step by October 31, 2018. You’ll have the option to have the gift card mailed to you or you can choose to have it instantly sent to you via an email code and then download the gift card to your phone or computer to be used for online purchases and at some local retailers.

Both you and your spouse can earn the $150 incentive if you are enrolled in the State Group Health Insurance.  The $150 gift cards are taxable income.  Make sure to use your gift card before it expires.  If you need help with logging into the StayWell website, please contact them at 1-800-821-6591 or  The deadline is Friday, October 19, 2018.

Ciabatta Pizza

Ciabatta, the Italian flat bread popular in paninis (toasted sandwiches), makes a handy pizza base. You can reduce the carbs and calories slightly by pulling out some of the soft interior of the bread.


  • 1 loaf ciabatta, about 12 by 6 inches (about 1 pound)
  • 2 cups tomato sauce (no salt added)
  • 1 small zucchini, sliced in 1/4-inch rounds
  • 1/2 cup sliced fresh mushrooms
  • 2 cups shredded part-skim, low-moisture mozzarella cheese
  • 2 tablespoons basil


  1. Preheat oven to 400°F.
  2. Cut ciabatta lengthwise and remove some interior bread if desired.
  3. Place each half crust-side-down on a cookie sheet.
  4. Spread sauce evenly on both pieces.
  5. Layer zucchini and mushrooms as desired—mixed or half and half.
  6. Top with mozzarella and sprinkle with basil.
  7. Bake 12 to 15 minutes, or until cheese is melted and bubbly.

Makes 8 slices
Each slice contains about 263 calories, 13 g protein, 8 g fat, 15 mg cholesterol, 36.5 g carbohydrates, 2 g fiber, and 554 mg sodium.

This recipe is gout-friendly because it contains food moderate in purines.

Recipe from the StayWell Company, LLC

Annual Benefits & Wellness Fair


Mark your calendar to attend the Annual UW-Green Bay Employee Benefits & Wellness Fair!

When: Tuesday, October 9, 2018

Time: 11:30 am to 2:00 pm

Where: University Union Phoenix Rooms

Please stop by to talk with vendors about your benefits and wellness, help yourself to some refreshments and goodies, and get helpful information as you consider options for the annual It’s Your Choice benefit enrollment period.  This year’s annual benefits enrollment period is October 1st – 26th.  There will also be a flu shot clinic during the fair.

Representatives from the following organizations will be looking forward to talking with you during the fair: Aging & Disability Resource Center, Aurora, Chartwells, Cornerstone Chiropractic, UWGB Counseling & Health Services, Curative Connections, Dean Health, Delta Dental, Edvest College Savings Plan, Department of Employee Trust Funds (ETF), Fidelity, Foundation Chiropractic, Green Bay Custom Health, Herb Blue’s Total Self Defense, Kress Events Center, Massage Envy, Navitus, Network Health, UWGB Public Safety, Rediscover Yourself Energy Sound Healing, Reflexology, Robin with HealthPartners, Securian Life Insurance, Social Security, StayWell, T. Rowe Price, TASC, TIAA-CREF, United Health Care, Unity Hospice, UW-Credit Union, VSP, WEA Trust, UWGB Wellness Committee, Wisconsin Deferred Compensation, YMCA Green Bay, and Zurich.

Questions? Please contact us at or (920) 465-2390.

Fruity Nutty Spinach

Including nuts in your diet can provide a host of health benefits. The list includes lower cholesterol levels, reduced risk for heart disease and stroke, better weight control, and lower insulin needs for people with diabetes.


  • 2 tbsp. chopped walnuts, toasted
  • 1 tsp. olive oil
  • 1 9-oz. bag of fresh spinach (about 4 cups raw)
  • 2 tbsp. golden raisins


  1. Heat a frying pan and add chopped walnuts. Shake the pan to turn the nuts. When you start to smell them toasting, turn off the heat. Transfer toasted nuts to a bowl.
  2. Remove stems from spinach. Rinse and drain in a colander and pat with a paper towel.
  3. Heat oil in the frying pan and sauté spinach until soft and bright green.
  4. Add raisins and nuts and stir until hot. Serve immediately.

Makes 2 servings
Each serving contains 110 calories, 7 g fat, 0 mg cholesterol, 49 mg sodium, 10 g carbohydrates.

Recipe from the StayWell Company, LLC

Gluten-Free Cranberry Nut Bread

Many Americans have moved away from foods that contain gluten, like wheat, rye, and barley, due to celiac disease. If you are looking for some delicious breakfast dishes that are also gluten-free, look no further. Cranberry Nut Bread is a fresh and gluten-free take on a breakfast bread!


  • 1 ⅓ cups brown rice flour
  • 3 ⅓ tbsp. tapioca flour
  • 7 tbsp. potato starch
  • 1 cup granulated sugar
  • 2 tsp. baking powder
  • 2/3 tsp. xanthan gum
  • ¾ tsp. salt
  • ½ tsp. baking soda
  • ¼ cup coconut oil
  • ⅔cup fresh orange juice
  • 1 large egg, slightly beaten
  • 2 cups fresh cranberries, coarsely chopped
  • ½ cup shelled walnuts, coarsely chopped
  • 1 tbsp. grated orange rind
  • Granulated sugar (optional topping)


  1. Preheat oven to 350 degrees and position rack in center.
  2. Spray a 9-by-5-inch loaf pan with cooking spray.
  3. Mix flours, potato starch, sugar, baking powder, xanthan gum, salt, and baking soda in a large bowl with an electric mixer.
  4. Blend in coconut oil until mixture resembles fine cornmeal.
  5. Blend orange juice with egg and add dry ingredients. Mix until just moistened.
  6. Fold in cranberries, walnuts, and orange rind.
  7. Pour batter into pan and sprinkle with sugar (optional).
  8. Bake for one hour or until a knife inserted in the center comes out clean.
  9. Cool for 10 minutes, then remove from pan and serve. Serves 12.

PER SERVING: Calories–250, fat–9 g, saturated fat–4.5 g, cholesterol– 15 mg, sodium–290 mg, carbohydrates–43 g, fiber–2 g, protein–3g

Recipe from the StayWell Company, LLC