Physical Wellness

Physical Wellness is the ability to maintain a healthy quality of life that allows us to get through our daily activities without undue fatigue or physical stress. The ability to recognize that our behaviors have a significant impact on our wellness and adopting healthful habits (routine checkups, balance diet, exercise, etc.) while avoiding destructive habits (tobacco, drugs, alcohol, etc.) will lead to optimal Physical Wellness.

Work on Key Projects When You’re Most Productive

The key to preventing stress is to find ways to reduce the stressors in your life and to counteract stress with activities that provide balance and peace of mind. Try this suggestion today to help you reduce and manage your stress.

reduce stress

At Work: Work on key projects when you’re most productive. If you’re a morning person, do your most challenging work before lunch. Do less stressful tasks, such as returning phone calls and filing, after lunch.

 

Article from the StayWell Company, LLC

Wellness Webinar: Understanding Diabetes

diabetes

In the last 20 years, the number of adults diagnosed with diabetes has more than tripled. Diabetes concerns every family and simple prevention can lower your risk. Could you spot the warning signs of diabetes?

**NEW** Registration is now open to everyone even if you don’t currently have a StayWell portal account! CLICK HERE to register now.

Join us to learn about:

  • What is diabetes?
  • What are the signs and symptoms?
  • What can I do to prevent diabetes?
  • What can I do if I already have it?

Date: Wednesday, August 14, 2019

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

After registering, you will get an email with information about how to access the presentation.  Please contact wellness@uwgb.edu or (920) 465-2203 with any questions.

All webinars are recorded and available to Well Wisconsin Program participants on the StayWell wellness portal after the event date. To access the StayWell wellness portal, you must be an employee, retiree, or spouse enrolled in the State of Wisconsin or Wisconsin Public Employers Group Health Insurance Programs.

Relationship Between Sleep and Weight

The amount of sleep you get each night may be hampering your ability to lose weight. A number of studies have found a strong connection between lack of sleep and increased weight gain. Unfortunately, people who carry excess weight are already at a higher risk for sleep problems—creating a destructive cycle of weight gain. Studies show that getting less than 7 hours at night can affect weight gain. And the greater the sleep deficit, the higher the chance of weight problems.

If you’re not getting 7 to 9 hours of sleep a night, it’s time to take action. Don’t make your weight loss goals more difficult thrsleep and weightough lack of sleep. If you have trouble sleeping, try out one of these tactics today.

  • Establish a sleep-wake cycle by going to bed and waking up at the same time each day, even on weekends.
  • Increase exercise levels during the day, but refrain from physical activity at least 3 hours before bedtime.
  • If you nap, keep it to less than 1 hour, and don’t nap after 3 p.m.
  • Stay away from caffeine, alcohol, and nicotine for 6 to 8 hours before sleep.
  • Create a relaxing bedtime routine. Take a warm bath, read for 30 minutes, or listen to soft music.

If these tips don’t help get your sleep back on track—or if you still feel sleepy during the day despite a full night’s rest—call your healthcare provider. You may have a sleep disorder.

 

Article from the StayWell Company, LLC

Southwestern Spaghetti Squash and Turkey Meatballs

Ingredients

  • 4 cups spaghetti squash, cooked using whatever method you prefer; if your squash is large, you’ll have more than you need for this recipe
  • 1/2 lb. ground breast-meat turkeyFagiole balls with spaghetti squash
  • 1 tbsp. minced onion
  • 1 tbsp. dried parsley
  • 1 tbsp. dried basil
  • 2 tbsp. breadcrumbs
  • 1 large egg, lightly beaten
  • 1 tbsp. olive oil
  • 2 14.5-oz. cans petite cut diced tomatoes with jalapenos
  • 2 oz. Monterey jack cheese
  • 1/4 cup fresh cilantro

Directions

Mix turkey with minced onion, parsley, basil, and breadcrumbs. Mix in egg. Form into 12 meatballs—each about a rounded tablespoon.

Heat oil in a skillet. Brown meatballs evenly, about 5 minutes total. Pour tomatoes over meatballs and heat for about 5 minutes. Meatballs will be cooked through and tomatoes heated.

To serve: Put about 1 cup of squash on each plate and top with meatballs and sauce. Sprinkle with Monterey jack cheese and cilantro.

Makes 4 servings

Each serving contains about 297 calories, 14 g fat (5 g saturated fat, no trans fat, 110 mg cholesterol), 990 mg sodium, 24 g carbohydrate, 4 g dietary fiber, 10 g sugars, and 18 g protein.

Recipe from the StayWell Company, LLC.

Consider Dusting and Vacuuming Your Bedroom Today

Yes, today’s challenge qualifies as a chore, but it’s one that may help you sleep better at night. Break out the duster and vacuum cleaner and tackle your bedroom today. You’ll be fending off dust mites, which can cause itchyeyes, nasal congestion, and coughing that make it tough to get restful sleep. Dust mites love finding a home in your carpet, and they’re equally comfy in fabric headboards and curtains. So take some time to clear your bedroom air. If allergies are a real problem for you, consider hardwood floors and washable curtains or roller shades. And declutter your room as much as possible—it’ll make dusting less of a chore.Sara-Slade-Glam-Bedroom-Decorating-Ideas

Article from the StayWell Company, LLC

Apple Carrot Salad

Ingredientsapple carrots

  • 1 cup shredded carrots
  • 3 (medium) unpared and diced apples
  • 1 tbsp. lemon juice
  • ½ cup raisins
  • ⅛ cup low-fat mayonnaise

Directions

Combine all ingredients. Chill thoroughly. Serve on salad greens.

Make about 6 servings

Serving size is about 1/6 recipe.

Each serving provides 110 calories,1 g fat, 0 mg cholesterol,140 mg sodium, 25 g carbohydrate, 3 g dietary fiber, 20 g sugar, 1 g protein.

Recipe from the StayWell Company, LLC.

Consider Modifying Your Fitness Moves for a New Start

So you’ve decided to get in better shape. That’s great news! Exercising regularly is associated with a slew of health benefits, including reducing your risk for heart disease and many cancers. It also helps you maintain a healthy weight and improves your overall mental health.

If it’s been a while since you were active, though, you may want to modify some exercise moves at first. For example, the pushup is a great exercise for working several body parts at once. But it’s challenging for many people because it requires a lot of upper body and core strength. Instead of trying regular pushups, start with a modified version today: Do the pushups on your hands and knees instead of your hands and toes. As you get stronger, you can move up to traditional pushups. Look for other ways to safely modify moves—it’s better to do a modified exercise than nothing at all.Physical-Exercises

 

Article from the StayWell Company, LLC

How to Stay Young Lunch ‘n Learn held June 19th

Left

Thank you to DeLorey Chiropractic for presenting the How to Stay Young Lunch ‘n Learn on June 19th, and providing pizza and chair massages!  Ten employees attended and learned the importance of maintaining a healthy spine to avoid back problems as we age.

 

 

 

Right

 

Jamie with DeLorey explained that just like we maintain our teeth through getting check-ups every 6 months and caring for them daily to ensure we have healthy teeth throughout our lives, it is important to give attention to our spinal health now, instead of waiting until we are in a lot of pain.  It is estimated that 80% of people experience back pain, so this is a widespread issue.

Thanks to everyone who attended!

 

Pitcher-Perfect Iced Tea

Ingredients

  • 4 tea bags:Iced Tea regular, decaffeinated, or herbal
  • 4 cups water

Directions

Bring water to a rolling boil. Pour water over tea bags in a teapot, pitcher, or other one-quart container. Let steep 5 to 7 minutes. Remove tea bags. Chill. Serve in glasses over ice.

Serves 4

Instead of adding sugar or artificial sweetener, try adding fruit juice for a new flavor. Mixing 1 cup of tea with 1/2 cup orange juice adds about 56 calories, 1 g protein, less than 1 g fat, 13 g carbohydrates, less than 1 g fiber, and 1 mg sodium.

To make this recipe gluten-free, use only tea that is gluten-free. Read food labels carefully and contact the company if you have any questions.

 

Recipe from the StayWell Company, LLC.

Try 10 Lying Leg Raises Today

Your core is the foundation for all your body’s movement, and weak abdominal and lower back muscles can make you more prone to injury. In fact, about 8 in 10 of us will experience back pain at some point in our lives.17

To help build a stronger core, try this straight-leg raise today: Lie on your back with your arms at your sides, legs extended. Keeping your right leg straight, lift it toward the ceiling until it’s perpendicular to your torso, exhaling as you do so, then lower it back down, inhaling. Lift and lower the left leg next. That’s one rep; do 10 total. (To make the move more challenging, you can lift both legs at once—but avoid this if it bothers your lower back.)

 

Article from the StayWell Company, LLC