Wellness

Enjoy a Cup of Chamomile Tea Before Heading to Bed

Can’t seem to fall asleep? There are a variety of things you can do to make sleep come more easily, such as keeping your bedroom cool and dark, forgoing caffeine in the evening, and avoiding strenuous exercise immediately before bed. Often, however, we don’t give ourselves enough time to transition from the busyness of the day to preparations for sleep. A relaxing wind-down routine can make that shift easier.

Today, why not create your own sleep-inducing routine by making a cup of chamomile tea an hour before bedtime? Chamomile has long been used as a sleep aid, and it may help you relax and prepare for sleep. Look for it at your grocery store in the herbal tea section. Simply brew, sip, and relax. Your “sit and sip” time may become a relaxing ritual you look forward to every night.

Article from the StayWell Company, LLC.

Tea

Carrot Oat Bran Muffins

(Gluten-free)CarrotOatBranMuffins

Ingredients

  • 1 cup gluten-free oat bran
  • 1 cup powdered nonfat milk
  • 1 teaspoon baking powder
  • 1 teaspoon baking soda
  • 1 teaspoon cinnamon
  • 2 tablespoons artificial sweetener brown sugar blend
  • 3 large eggs, beaten (alternative: egg whites or egg substitute)
  • 1/2 cup applesauce, no sugar added
  • 1 cup grated carrots (about 2 large or 3 small)
  • 1/4 cup raisins
  • 12 paper muffin cup liners or cooking spray

Directions

  1. Preheat oven to 350°F.
  2. Prepare a 12-muffin tin by inserting paper liners or spraying lightly with cooking spray.
  3. In a large bowl, mix oat bran, powdered milk, baking powder, baking soda, cinnamon, and artificial sweetener.
  4. Add eggs and applesauce and mix well.
  5. Stir in grated carrots and raisins.
  6. Divide batter among 12 muffin cups. Bake 20 minutes.
  7. Cool on a rack. Store in an airtight container. Leftover muffins can be frozen.

Makes 12 muffins
Each muffin contains about 109 calories, 6 g protein, 2 g fat, 60 mg cholesterol, 17 g carbohydrates, 3 g fiber, and 201 mg sodium.

Recipe from the StayWell Company, LLC.

Pork Chops with Savory Apples

(Gluten-free)

Ingredients

  • 2 medium applesPork Chops with Apples
  • 1 medium onion
  • 1 large clove garlic
  • 4 pork chops, about 3/4-inch thick, with bone (about 1-1/2 pounds total)
  • 1 teaspoon olive oil
  • 1/4 cup water
  • 1/4 cup fat-free sour cream

 

Directions

Quarter and core apples. Peel if desired. Cut onion in half and then slice it. Use a large frying pan with a lid. Heat oil over medium-high heat and add pork chops and garlic. Brown quickly, about 2 minutes per side. Add cut-up apples, onion, and water. Cover and turn heat to low. Let cook for about 15 minutes, until pork is cooked through (internal temperature of 145°F with 3 minutes of rest) and apples are soft. Remove chops to a warm serving platter. Bring pan juices to a boil and turn off heat. Stir in sour cream and pour over chops. Serve immediately.

 

Serves 4

Each serving contains about 271 calories, 24 g protein, 13 g fat, 71 mg cholesterol, 13 g carbohydrates, 1 g fiber, and 75 mg sodium.

Recipe from the StayWell Company, LLC.

Eat More Slowly Today

Rushing through meals, barely acknowledging the food you put in your mouth, deprives you of the pleasure of eating and may impact your health. When you eat mindlessly, you risk overeating because your brain isn’t tuned in to what you’re consuming. You’re also less aware of the cues that let you know you’re full.

In contrast, when you eat mindfully, you become more aware of when you’ve had enough to eat. You’re also more aware of the food choices you make, which can help you improve your health. In fact, a study in the Journal of Obesity found that the more participants practiced mindful eating, the greater their ability to reduce anxiety and avoid eating in response to emotions. That helped them lose weight in the abdominal area.

So take your time at your next meal today. Try these steps toward more mindful eating:

  • Be mindful of food prior to eating it. Before you eat something, silently do the following for 30 seconds: Look closely at your food, noticing the colors and shapes. Enjoy the aroma. Consider all the plants and animals that are part of the food. Acknowledge the effort of everyone who was involved in making the food. Envision yourself eating the food mindfully with attention.
  • Take mindful bites. Be aware of your movements as you bring food to your mouth. While you chew, put your hands or silverware down. Pay attention to the taste and texture of the food and to the act of chewing. After swallowing, pause for a few seconds before eating more.
  • Mind your chews. Pay attention to how many chews it takes for you to eat a particular food. To do this, take a bite of food and then count the number of chews it takes you to completely chew it up. This practice can help you focus on the act of eating when your attention is wandering.
  • Article from the StayWell Company, LLChealthy food heart

Backyard Chickens Lunch ‘n Learn

PicHave you ever wanted to learn more about raising backyard chickens?  UW-Madison Division of Extension Agriculture Educator Liz Binversie will provide some tips and tricks to help start your own backyard flock.  (Our own Monika Pynaker will also share a little about her experiences raising chickens!)  Please join us for this interesting and fun presentation, and feel free to bring your lunch.

Date: Thursday, March 28th

Time: 12:00 to 12:45 pm

Place: 1965 Room, University Union

Presenter: Liz Binversie, Agriculture Educator with UW-Madison Division of Extension

RSVP: wellness@uwgb.edu

Couch to 5K Lunch ‘n Learn held on March 6th

NatePresentingCropThank you to Nate Vandervest, UWGB Assistant Cross County Coach and UWGB alumni, as well as Jolene Sell, Chartwells Registered Dietitian and UWGB alumni, for presenting a very interesting and helpful Couch to 5K lunch ‘n learn on on March 6th!

Nate shared his running experiences, the best way to train, and helpful tips to prevent injuries and burnout.  Did you know that just 20% of your workout plan should be considered high intensity to be the most effective?  Also, don’t try to ‘catch up’ if you missed training one day – just continue with your plan.  The rest days from training are very important for your body’s recovery and improvement, and skipping your rest days can actually hinder your progress and increase the chance of injuries.

Jolene discussed healthy foods to eat pre- and post-workout, as well as the importance of when you eat!  For example, eating greek yogurt and fruit about 1-2 hours before a workout provides carbohydrates as well as protein which are important for a productive workout.  Looking to grab a quick snack 15-30 minutes before a workout?  Pick something small and easily digestible such as an energy bar.  What about working out in the morning before breakfast?  Jolene recommends eating or drinking something first, so your body has the fuel you need for the workout.  Also, don’t wait over an hour post-workout to eat something – your body needs some nourishment about 30 minutes to an hour after. Not real hungry?  Drink a healthy smoothie – beverages can provide the same benefits.

About 16 employees attended this helpful Lunch ‘n Learn, and 12 people signed up for the UWGB Employee Run/Walk Team!

JoleneSideCrop

UW-Green Bay Run/Walk Team for Employees

LogoThe UW-Green Bay Run/Walk Team for employees kicked off at the Couch to 5K Lunch ‘n Learn on March 6, 2019.  Our goal is to offer opportunities for employees to train together, share helpful tips and encouragement, provide incentives and participate in runs/walks together.  We are gearing up for our first event – the Phoenix 5K on April 27th at the UWGB campus, to be followed by the Cellcom 5K on May 18th and Bellin Run 10K on June 8th.

  • First 50 employees who sign up get a “Run Like A Phoenix” running hat!*
  • Registration fee discounts* available for certain area runs/walks.
  • Idea to have group runs/walks on UWGB campus trails around 5 pm on Mondays or Tuesdays.
  • Practical tips and encouragement will be shared with group periodically as we train for upcoming events.

Interested? Please email wellness@uwgb.edu to sign up!

* Running hats and registration fee discounts paid for by a wellness grant from the Department of Employee Trust Funds (ETF)

Bellin Run

Logo

It’s time to get registered for the 43rd annual Bellin Run!  The event will be on Saturday, June 8, 2019 in Green Bay. UW-Green Bay is part of the Corporate Challenge, which gets you these perks:

  • If you register by May 1st, you will receive an early registration incentive gift with the Bellin Run logo on it
  • If you register by May 15th, your race packet (bib and race shirt) will be delivered directly to UWGB about a week before the event.

Friends and family can be registered on our team so that they receive these benefits as well.

Also, due to a wellness grant from the Department of Employee Trust Funds (ETF), the first 50 UW-Green Bay employees who register will receive $10 off of their registration fees. NOTE:  This discount (promo) code is only for use by UW-Green Bay employees.  If you are registering family members or friends, please note that the $10 discount is only applicable to employee’s registration fees.  Unauthorized users will be asked to reimburse us for the registration fees.

Registration Link: https://runsignup.com/Race/Register?raceId=53110&corpTeamId=15313&corpToken=jNM1Am2JWEMARQZFI7R6XZaxrp27qcx9 

Team Password: 840

To register on our team, click on the registration link listed above.  This will take you directly to our team registration page.  You can register your entire family in this cart.

NOTE:  in the event you don’t have this link handy – to register, go to www.bellinrun.com and click on “Register Today”. At the registration page, you will click on “Corporate Team”, search for UW-Green Bay, input our password (840) and continue through the registration process. There are options for both the 10K and the Children’s Run.

How do I prepare for this event?  Check out the great training resources on the Bellin Run website!

If you have any questions, please contact wellness@uwgb.edu or (920) 465-2203.

Last year, we had 20 employees who participated in the Bellin Run as part of the UW-Green Bay team.  Get out and enjoy some fun with co-workers, family and friends by participating in friendly competition!

Onsite Health Screenings for $150 Wellness Incentive

WellWI2019

Register now for your on-site health screening!

Discover your numbers – A free health screening* event has been scheduled at UW-Green Bay for employees (and spouses) who are enrolled in the State of Wisconsin Group Health Insurance Program.

At an on-site screening, you’ll learn your measurements for blood pressure, body mass index (BMI), cholesterol (HDL, LDL, and total), triglycerides and glucose, and be in and out in 20 minutes.

Green Bay Campus:

  • Dates: Thursday, April 11, 2019 or Thursday, September 26, 2019 (only attend one)
  • Time: 7:00 a.m. to 1:00 p.m.
  • Room: Phoenix Room in University Union

Marinette Campus:

  • Date: Tuesday, April 2, 2019
  • Time: 8:00 am to 12:00 pm
  • Room: Student Union

Sheboygan Campus:

  • Date: Tuesday, April 23, 2019
  • Time: 8:00 am to 1:00 pm
  • Room: Wombat Room 2114

Register at wellwisconsin.staywell.com and click on the Programs tab, then Health Screening, and Onsite Appointments.

NOTE: You must register ahead of time for a health screening – they do not allow walk-ins that day.

Earn your $150 Well Wisconsin Incentive:

STEP 1: Get a health screening*

Attend an employer sponsored event listed above or if you plan to see your health care provider, complete the Health Care Provider Form with details from your appointment, available at wellwisconsin.staywell.com under Programs > Health Screening > Download Form.

STEP 2: Complete the StayWell health assessment at wellwisconsin.staywell.com.

It takes about 10 minutes and is mobile and tablet friendly!  After logging into wellwisconsin.staywell.com, click on Health Assessment.

STEP 3: Complete a Well-Being Activity through StayWell. After logging into wellwisconsin.staywell.com, click on Programs > Well-Being Activites.

Complete three steps by October 11, 2019 to earn the $150 Well Wisconsin incentive.

For more information on on-site health screenings or the Well Wisconsin Program, log in to wellwisconsin.staywell.com, review these FAQ’s or email wellness@uwgb.edu.

* The Well Wisconsin incentive program is a voluntary program available to employees, retirees and spouses enrolled in the State of Wisconsin Group Health Insurance Program, excluding Medicare Advantage participants who have incentives available through their health plan.  All wellness incentives paid to participants are considered taxable income to the group health plan subscriber and are reported to their employer.  Retirees, continuants and their spouses will have some taxes withheld from the incentive amount earned.  Health information is protected by federal law and will never be shared with Employee Trust Funds, the group health insurance program or employers.

Fiesta Shrimp

(Gluten-free, gout-friendly)

Ingredients

  • 4 ounces raw large shrimp, peeled and deveined (smaller shrimp cook faster)Fiesta Shrimp
  • 1/2 cup zucchini, sliced
  • 1/4 cup of fiesta garden salsa (buy a brand that contains black beans and corn)
  • 1/2 ounce Monterey Jack cheese, coarsely grated
  • Chopped cilantro for garnish
  • 1 corn tortilla

 

Directions

Put shrimp on one side of pasta bowl, zucchini on the other. Pour salsa over shrimp. Cover with plastic wrap. Microwave on high for 5 minutes. Lift up wrap and sprinkle shrimp with grated cheese; sprinkle cilantro over all. Cover again so cheese will melt. In the meantime, put tortilla between damp paper towel and microwave on high for 20 to 30 seconds.

 

Serves 1

One serving contains approximately 250 calories, 25 g carbohydrates, 22 g protein, 7 g fat, 750 mg sodium, and 3 g fiber.

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

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

Recipe from the StayWell Company, LLC.