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.

Blueberry Banana Smoothie

IngredientsBlueberrySmoothie

  • 1 frozen ripe banana
  • 1/2 cup frozen blueberries
  • 1 cup skim milk

Directions

Bananas that are getting past ripe work perfectly in smoothies. Peel them, wrap them in plastic, and freeze them. Later, cut the banana into pieces. Put ingredients into blender and puree till smooth. Pour into 2 glasses.

Serves 2; Each serving contains about 122 calories, 5 g protein, 0 g fat, 24 g carbohydrates, 3 g fiber, and 63 mg sodium.

Recipe from the StayWell Company, LLC

Baked Pork Chops

Pork dishes can provide you with a tasty alternative to beef or chicken. Easily paired with rice or potatoes, pork can be a quick and enjoyable dinner option.

Ingredients:PorkChop

  • 1 egg white
  • 1 cup evaporated skim milk
  • 6 lean center-cut pork chops, ½-inch thick
  • ¾ cup cornflake crumbs
  • ¼ cup fine dry bread crumbs
  • 4 tsp. paprika
  • 2 tsp. oregano
  • ¾  tsp. chili powder
  • ½  tsp. garlic powder
  • ½  tsp. black pepper
  • ⅛ tsp. cayenne pepper
  • ⅛ tsp. dry mustard
  • ½  tsp. salt
  • Nonstick cooking spray

Directions:

Mix egg white with evaporated skim milk. Soak pork chops in milk mixture for five minutes. Meanwhile, combine cornflake crumbs, bread crumbs, paprika, oregano, chili powder, garlic powder, black pepper, cayenne pepper, dry mustard, and salt in a bowl. Thoroughly coat pork chops with the breading.

Spray nonstick cooking spray on a large baking pan and spread out pork chops evenly. Bake in the oven at 375 degrees for 20 minutes. Then turn pork chops over and bake for an additional 15 minutes or until no pink remains (internal temperature should reach 160 degrees). Serves six.

PER SERVING: Calories–216, fat–8 g, saturated fat–3 g, cholesterol–62 mg, sodium–346 mg, carbohydrates–10 g, fiber–1 g, protein–25 g

Recipe from the StayWell Company, LLC

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.

IngredientsMacNCheese

  • 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

Directions

  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

 

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

IngredientsBarleySoup

  • 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

Directions 

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

UW-Extension Classes on Horticulture

VegetableGardenBrown County UW-Extension is offering classes on gardening and horticulture this spring.  Here are some of the interesting and helpful topics:

  • Seed Starting
  • Pruning (fruit trees, shade trees and shrubs)
  • Vegetable Gardening
  • Composting
  • Native Prairie Plants to Attract Pollinators
  • Growing Blueberries in Containers

Classes are led by an expert in that field, last a little over an hour, and most are held at the Green Bay Botanical Garden.  There is a cost to attend these classes and preregistration is encouraged.  Please click on this link for details.

Garlic Mashed Potatoes

Consider making the simple recipe below today! You can make this tasty dish without added fat or salt. Your whole body—not just your taste buds—could thank you.

IngredientsGarlic-Mashed-Potatoes

  • 2 (1 lb.) large potatoes, peeled, quartered
  • 2 cups skim milk
  • 2 cloves garlic, large, chopped
  • ½ tsp. white pepper

Directions

  1. Cook potatoes, covered, in small amount of boiling water for 20 to 25 minutes or until tender. Remove from heat. Drain and recover.
  2. Meanwhile, in small saucepan over low heat, cook garlic in milk until soft (about 30 minutes).
  3. Add milk-garlic mixture and white pepper to potatoes. Beat with electric mixer on low speed, or mash with potato masher, until smooth.

Yield: 4 servings.

Each serving provides: Calories: 142, Total fat: <1 g, Saturated fat: <1 g, Cholesterol: 2 mg, Sodium: 69 mg, Total fiber: 2 g, Protein: 6 g, Carbohydrates: 29 g, Potassium: 577 mg

Recipe from the StayWell Company, LLC

Sleep better by eating this before bed

Try eating foods with tryptophan before bed for better sleep tonight.

You’ve likely heard that eating turkey makes people especially sleepy thanks to the sleep-inducing amino acid called tryptophan that it contains. Turns out there is science behind that tale. Some research shows that foods with tryptophan help your body product serotonin, which helps promote sleepiness. And there are foods with even more tryptophan than turkey. Try one or more of these tonight:

  • WalnutssleepLady
  • Pumpkin seeds
  • Soy foods
  • Shellfish
  • Eggs
  • Whole grains, like oatmeal
  • Dairy products

Carbohydrates help your brain use tryptophan. Proteins are the building blocks of tryptophan. So combinations of carbs and proteins can pack a bedtime punch. Try hummus on whole-grain crackers, cereal with milk, or peanut butter on whole-wheat bread.

Article from the StayWell Company, LLC

Why is mindfulness important?

Mindfulness

We all have stress in our lives.  Regardless of the cause, your body’s reaction to stress can make you more likely to get sick, so finding ways to de-stress is important to your health. Mindfulness can be the key to slowing down and enjoying the moment.

What can mindfulness do for me? 

  • lower stress levels
  • reduce blood pressure
  • help you sleep better
  • improve depression and anxiety symptoms
  • enjoy food more and maintain your weight
  • reduce fatigue and increase energy
  • improve your health
  • better brain function
  • sense of calm

Mindfulness involves paying deliberate attention to the present moment in a nonjudgmental way. By becoming more aware of the present, you can recognize anxious thoughts and free yourself from their grip. When we practice mindfulness at work, we think more clearly.  We respond rather than react.  We take events less personally.

How can I become more mindful?

  • Attend mindfulness sessions on campus led by an expert in this field (click here for details and to sign up to attend one, some, or all 5 sessions being held this spring)
  • Take the 21 day meditation challenge on the StayWell website (click on Programs > Well-Being Activities > 21 Day Meditation Experience)
  • Learn about meditation through videos, articles and quizzes on the StayWell website (click on Programs > The Best Possible You)

The latest research shows you can gain mindfulness benefits anytime by just stretching or taking deep breaths.  Once you learn these techniques, you can practice them on your own to continue reaping the benefits of mindfulness.

Article contents from the StayWell Company, LLC

Onsite Health Screening on April 25th – more time slots added

Screening3

Did you try to register for a health screening on April 25th, only to find out that all the time slots were already full?  Well Wisconsin was able to add 40 more time slots, so please log in to the StayWell website if you would like to register for a health screening.

There will also be another onsite health screening on Friday, September 21, 2018 in the Phoenix Room of the University Union, and registration is open for this date as well.

Please review this blog post for details: https://blog.uwgb.edu/hr/2018/02/on-site-health-screening-on-april-25th/

Please contact us at wellness@uwgb.edu or ext. 2203 if you have any questions.