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.

April Fool

In food-speak, a “fool” is a quick English dessert of cooked berries layered with whipped cream. Traditionalists make it with gooseberries, but strawberries and raspberries work fine. It’s rich and lovely, and you don’t need a lot to finish a meal with finesse. Serve it in a cocktail glass for the best effect.


  • 1 cup strawberries
  • ¼ cup granulated sugar substitute
  • 2 tsp. fresh lemon juice
  • 3/4 cup fresh or frozen raspberries
  • 1 cup heavy cream, whipped
  • Whole berries for garnish


Put strawberries in a small saucepan. Add 1-1/2 tablespoons of granulated sugar substitute and 1½ teaspoons of lemon juice. Cook on high just until the mixture starts to boil. Turn heat to medium and stir frequently, mashing berries with a spatula, to keep from burning or sticking to the bottom of the pan. After about 15 minutes, most of the liquid should be cooked off. When you reach your desired consistency, let it cool and pour into a container to refrigerate.

To make raspberry sauce, combine raspberries, 1-1/2 tablespoons of sugar substitute and ½ teaspoon of lemon juice to a boil. Let thicken and cool slightly. Press mixture through a fine strainer. This will take patience and about 20 minutes of mashing, but you will be rewarded with a rich, seedless sauce. Discard seeds.

For each fool: Put 2 tablespoons of cooked strawberries at the bottom of a cocktail glass. Whip the cream with the remaining sweetener. Put 2 tablespoons of whipped cream in each glass. Add 1 tablespoon of the seedless raspberry sauce. Top with more whipped cream. Garnish with whole berries.

Makes 4 servings
Each contains approximately 145 calories, 11 g fat, 41 mg cholesterol,  13 mg sodium, 8 g carbohydrate, 3 g dietary fiber, and 1 g protein.

Recipe from the StayWell Company, LLC

Organic Eggs Available

Five Health Benefits of Eggs:Organic-Eggs

  1. Helps to improve heart health
  2. Aids in weight loss
  3. Beneficial in improving cognitive health
  4. Aids in growth and development of body
  5. Maintains healthy hormonal functioning of thyroid

NOTE: Organic eggs can contain higher Omega-3 and Vitamin E than conventional eggs

Health Health

While there has been significant criticism in recent decades about the potential dangers of eggs on heart health, due to its admittedly high content of cholesterol, many people don’t look at the type of cholesterol, nor its effect on the body.  Most studies have actually shown eggs to protect against strokes and improve heart health, as the “good cholesterol” (HDL cholesterol) levels increase, which can help to eliminate “bad cholesterol” in the body.  By lowering LDL cholesterol levels, eggs help to avoid atherosclerosis, blood clots, strokes, heart attacks, and other serious cardiovascular conditions.

Weight Loss

Since eggs are so full of those important proteins that our body needs for development, they also tend to be a very satisfying and filling form of food.  They provide energy and nutrient stability in our body and satisfies our hunger.  Eggs can be a great way to get the healthy balance you need without consuming excess calories, which is a great way to lose weight or keep your weight down.

Cognitive Ability

One of the lesser known benefits of eggs is its impact on cognitive health, primarily due to the high levels of choline present.  Choline is often grouped with B-vitamins, but in fact, it is a somewhat unknown nutrient that helps to create critical neural pathways in the brain.  About 90% of the population is estimated to get less choline than the body requires, but whole eggs supply choline in large quantities.

Antioxidant Activity Aid in Development

It seems as though any food with antioxidant capacity is considered healthy, but many people forget that eggs contain various antioxidants, including vitamin A, lutein, and zeaxanthin.  Vitamin A works as an antioxidant in a number of areas in the body but works particularly well with lutein and zeaxanthin in the eyes to protect against macular degeneration and the development of cataracts.  Antioxidants are able to seek out free radicals and neutralize those dangerous particles (formed as byproducts of cellular metabolism) before they can cause oxidative stress on body organs, resulting in chronic diseases, such as cancer and heart disease.

Rare Minerals Aid in Thyroid Function

The mineral composition of eggs is wonderful, but it is also unique, in that it can be difficult to obtain certain minerals, like iodine, and selenium, in our diets.  They are so versatile and universal that we can almost unconsciously stay balanced by eating eggs, ensuring that those rare minerals keep our antioxidant activity up (selenium), and maintain healthy hormonal functioning in our thyroid (iodine).

Baumgartner Organic Farms

Certified organic since 1995

We are a family-owned and operated all-organic dairy farm located in Seymour, Wisconsin.  Our farm currently operates under Nature’s International Certification Services (NICS).  We raise organic dairy cows which are fed only organic feed that is also produced on our own 250 acres of farm land.  New additions to our farm this year are our organic steers that will be used to feed our community healthy, lean beef.  The laying hens we care for are Rhode Island Reds and we are hoping to order another 50 hens to keep up with the growing demand for organic eggs.  We also offer broiler chickens which are Cornish Cross chickens and are raised for meat.  Our family believes in providing your family with wholesome, quality dairy, beef, and poultry products.

Above information provided by Dan Baumgartner of Baumgartner Organic Farms.

Are you interested in picking up organic eggs on campus?  Mary Valitchka will have eggs for sale and can take payment.  Cash is preferred, but checks can be made out to Dan Baumgartner.  Mary and the eggs are located in the Graduate Studies Office, room 835 on the 8th floor of the Cofrin Library.


Wellness Webinar: Reducing Inflammation for a Healthier You

InflammationChronic inflammation can be the culprit behind poor health and well-being. Learn more about the causes of inflammation and ways you can reduce or prevent it so you can feel your best.

We’ll cover:

  • Our body’s response to inflammation
  • Anti-inflammatory foods
  • Other healthy steps you can take to reduce chronic inflammation

Date: Wednesday, August 15, 2018

Time: 12:00 to 12:30 p.m.

Location: Cofrin Library, 7th floor, room 735

No need to RSVP – just mark your calendar to join us, and bring your lunch!

You could also participate in this webinar at your workstation if you prefer – please visit the StayWell website and go to Webinars to register.

Wellness webinars highlighting various health and well-being topics will take place quarterly. All webinars will be recorded and available to Well Wisconsin Program participants on the wellness portal after the event date.

To access the wellness portal, you must be an employee, retiree, or enrolled spouse/domestic partner enrolled in the State of Wisconsin or Wisconsin Public Employers Group Health Insurance Program.

Fresh Mushroom Sauce


  • 1 tablespoon olive oil
  • 1 cup chopped onions
  • 2 cups chopped mushrooms
  • 1 tablespoon low-sodium soy sauce
  • 3/4 cup vegetable broth
  • 1/2 cup fresh parsley
  • 1/2 cup reduced-fat sour cream


  1. Heat olive oil in saucepan. Add onions. Cook until translucent.
  2. Add mushrooms and soy sauce and cook about 5 minutes over medium heat.
  3. Add vegetable broth. Cook for 2 more minutes.
  4. Put the cooked mixture in a blender, add parsley and blend on high for 10 to 15 seconds or until you get the desired consistency.
  5. Stir in sour cream.
  6. Pour over pasta or serve with grilled meat, chicken, or fish.

Serves 4
Each 1/2-cup serving contains about 52 calories, 1.5 g protein, 4 g fat, 6 mg cholesterol, 4 g carbohydrates, 1 g fiber, and 161 mg sodium.

Recipe from the StayWell Company, LLC

Mediterranean Diced Salad


  • 1 19-ounce can chickpeas (also called garbanzo beans)
  • 1 red pepper
  • 1 cucumber
  • 2 stalks celery
  • 1 cup halved grape tomatoes
  • Juice of 1 large lemon (about 1/4 cup)
  • 1 tablespoon white vinegar
  • 2 tablespoons olive oil
  • 1/2 cup chopped fresh parsley


  1. Drain and rinse chickpeas and put in a large mixing bowl.
  2. Core red pepper and dice into half-inch squares. Add to bowl.
  3. Peel and chop cucumber; slice celery lengthwise and chop. Add to bowl. Add halved grape tomatoes.
  4. In a measuring cup or small bowl, whisk lemon juice, vinegar, and olive oil. Pour over salad ingredients.
  5. Toss well to coat all ingredients.
  6. Add parsley and mix again.
  7. Refrigerate until ready to serve. Season to taste.

Serves 6 (Gluten-free)
Each serving contains about 142 calories, 4 g protein, 6 g fat, 0 mg cholesterol, 18 g carbohydrates, 5 g fiber, and 208 mg sodium.

Recipe from the StayWell Company, LLC

Honey-Herb Chicken



  • 4 boneless, skinless chicken breast halves (about 1 pound)
  • Juice of 1 lime (about 2 tablespoons)
  • 1 to 2 tablespoons fresh coriander, chopped
  • 1 tablespoon honey


  1. With a meat tenderizer, pound each breast half to about 1/2-inch thick.
  2. Combine lime juice, coriander, and honey in a small bowl.
  3. Brush chicken breasts with glaze.
  4. Brush grill lightly with olive oil.
  5. Grill (or broil) chicken approximately 5 minutes on each side or until chicken reaches an internal temperature of 165°F.
  6. It can be served hot right away or refrigerated for use in sandwiches or salads later.

Serves 4
Each serving contains about 149 calories, 27 g protein, 1.5 g fat (9 percent calories from fat), 69 mg cholesterol, 5 g carbohydrates, less than 1 g fiber, and 79 mg sodium.

Recipe from the StayWell Company, LLC

Skip the Extra Salt

SaltYou may like an extra shake of salt on your meals, but you should know that reducing your sodium intake can also lower your risk for heart disease. Here’s how you can remove salt from your meals:

  • Remove the saltshaker from the table.
  • Don’t add any salt to water when you’re cooking.
  • Try seasoning your food with lemon, lime, herbs, and spices instead of salt.

Here are other ways to pare down your sodium intake today:

  • Choose fresh vegetables and other foods that are fresh whenever possible. Or look for canned or frozen foods without added sauces or salt.
  • Cut back on convenience foods that are typically high in sodium, such as frozen pizza, TV dinners, instant rice mixes, and canned soups.
  • If you must buy packaged or processed foods, check the label first. Whenever possible, choose foods that have less than 100 mg of sodium per 100 grams.
  • Limit salty snacks, such as chips, pretzels, and salted nuts.
  • Eat at home more often to better control your sodium intake.
  • When dining out, request that your meal be prepared with little salt.

Article from the StayWell Company, LLC


Peach Berry Crisp



  • 4 peaches, peeled and slicedPeachBerryCrisp
  • 1 cup blueberries
  • 1 teaspoon lemon juice
  • 2 tablespoons granulated sugar
  • 1 teaspoon ground ginger
  • 2 tablespoons walnuts, finely chopped
  • 1/4 cup quick oats
  • 1/4 cup flour
  • 1/2 cup brown sugar, lightly packed
  • 1 tablespoon margarine


  1. Arrange fruit in 8-inch baking dish.
  2. Sprinkle with lemon juice, sugar, and ginger.
  3. In a medium bowl, measure dry ingredients and cut in margarine until crumbly.
  4. Spread over fruit in baking dish, lifting fruit gently so crumbs coat evenly.
  5. Bake at 375°F for about 30 minutes or until fruit bubbles and topping is browned.
  6. Cool slightly.

Serves 4
Each serving contains approximately 245 calories, 48 g carbohydrates, 3 g protein, 5 g fat, 8 mg sodium, and 3 g fiber.

Recipe from the StayWell Company, LLC

Lime Shrimp Kebabs

There’s nothing like a summer barbecue with family and friends to celebrate the season!

For a quick, easy, and healthy meal, add a green salad and fresh corn on the cob and you’re good to go.


  • 3 large limes
  • 2 cloves garlic, crushed and peeled
  • 1/4 tsp. black pepper
  • 2 tsp. olive oil
  • 2 tbsp. fresh cilantro, cleaned and chopped
  • 16 large shrimp, uncooked, deveined
  • 10 medium cherry tomatoes, rinsed and dried
  • 10 small white-button mushrooms, wiped clean and stems removed


  1. In a glass measuring cup, squeeze limes, yielding ¼ cup of juice.
  2. Add the garlic, pepper, olive oil, and cilantro and stir.
  3. Place the shrimp in a medium bowl and pour the cilantro lime marinade over the shrimp.
  4. Let the shrimp marinate for 10 to 15 minutes in the refrigerator.
  5. Alternate cherry tomatoes, mushrooms, and shrimp on 4 skewers.
  6. Preheat the grill to medium heat.
  7. Grill the skewers for 3 to 4 minutes on each side until the shrimp are just cooked through.

Makes 2 servings
Each serving contains 160 calories,  6 g fat, 85 mg cholesterol, 95 mg sodium, and 17 g carbohydrates.

Recipe from the StayWell Company, LLC

Stick with water today

DrinkWaterMany of the drinks you’ll encounter today contain lots of calories and few, if any, nutrients. Non-diet soft drinks, energy or sports drinks, fancy coffees, and other beverages sweetened with sugar can mean extra pounds over time. In fact, the U.S. Department of Agriculture says people consume about 400 calories per day in beverages. So today, try drinking only water, both with and between meals.

Sticking with zero-calorie water is an easy way to cut calories and get a jump on your weight-management goals. Plus, water is usually an inexpensive option. Drink water from the tap at home—it’s the cheapest way to stay hydrated. When you’re headed out and about, fill a water bottle and toss it into your bag or backpack. You can refill it throughout the day. Bonus: You’ll help the environment by reducing waste.

Article from the StayWell Company, LLC