Wellness

Arboretum Poker Walk Challenge

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April 2nd to May 6th, 2017

The UW-Green Bay Wellness Committee would like to encourage employees to explore UWGB’s beautiful arboretum trails while participating in this fun challenge!  Invite your co-workers to walk with you!

To Participate in this 5 week challenge:

  1. Check the trail map (http://www.uwgb.edu/hr/documents/TrailMap.pdf) to see which kiosk will have the tear off sheet that week
  2. Walk the trail that passes that kiosk and tear off a strip
  3. Turn in your strip at the Kress Events Center front desk or the Human Resources Office front desk (CL 710) and get your playing card for that week (just one card per week)
  4. Continue to collect one card for each week during the challenge
  5. Turn in all your collected cards at either location (KEC or HR) by Friday, May 12th.  Everyone who turns in at least four cards will be entered in a drawing for prizes, and the person with the best poker hand will be announced in the HR Connect blog!

Questions? Please contact wellness@uwgb.edu or ext. 2203.

Couch to 10K – Bellin Run Lunch ‘n Learn

Running

As spring emerges and the snow melts, we see more people out running and walking. We all know that walking and running are a great way to stay in shape, but it can also enhance your health by helping to prevent heart disease and high blood pressure, as well as improve your mood and reduce stress. Nate Vandervest, Running Coach, CSCS, CES, and former Division 1 cross country runner, has a passion for running and will be presenting this Couch to 10K lunch ‘n learn.  He will cover the Bellin Run training plan, as well as common injuries and how to prevent them.  Whether you have run marathons, or are interested in starting walking or running for exercise, please join us for helpful information, encouragement, and motivation!

Date: Wednesday, April 5, 2017

Time: 12:00 to 12:45 p.m.

Location: University Union, 1965 Room

Please RSVP at the following link: http://uwgreenbay.qualtrics.com/jfe/form/SV_9EMFUk4VeZGre4J

April Wellness Webinar: Clean and Simple Nutrition

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Looking to clean up your eating habits? This webinar will provide an overview of nutrition and detail the basics so you can improve and simplify your eating habits, resulting in a healthier, happier you!

Date: Wednesday, April 19, 2017

Time: 12:00 to 1:00 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 wellwisconsin.staywell.com and go to Webinars to register.

Wellness webinars highlighting various health and well-being topics will take place the 3rd Wednesday of each month. 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.

How to Make Kombucha Lunch n’ Learn held on March 22nd

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Do you know what SCOBY is?  Well, we not only learned that it is an essential part of making Kombucha, but also got to see the SCOBY up-close and smell it!  Kombucha is a fermented tea drink typically made with tea, sugar, bacteria and yeast, which may provide health benefits.  Jolene Sell, Registered Dietitician with Chartwells, gave us simple step-by-step instructions how to brew your own Kombucha, as well as samples of different flavors of Kombucha to try.  For those of us who haven’t tried Kombucha before, we were pleasantly surprised how good it tasted – especially Jolene’s home brewed peach vanilla flavor!  Thank you to Jolene Sell and Chartwells for this interesting and fun lunch ‘n learn!

Kroc Center Lunch ‘n Learn held on March 8th

Kroc

Thank you to Laurel and Nick from the Kroc Center for visiting their alma mater on Wednesday, March 8th to talk with us about Nutrition, Fitness and the Kroc Center!  Laurel shared information about nutrition, such as asking for dressing, gravy and cream sauce on the side when dining out (so you can control how much you use).  Did you know that some small bags of chips are actually two servings, so we would need to double the amount per serving on the nutrition label (i.e. calories, fat, cholesterol, sodium) if we eat the whole bag?  Have you heard about substituting applesauce for half the called-for butter, shortening or oil in recipes to make it healthier?  She also explained that 3,500 calories equals about one pound of fat, so we would need to burn about 3,500 calories more than we take in to lose one pound.  In general, if we cut 500 calories from our typical diet each day, we’d lose about one pound per week!  Laurel also made peanut butter energy balls for us to enjoy!

Nick shared interesting information about the Green Bay Kroc Center, which is one of 26 Kroc Centers nationwide, funded by a generous donation from Joan Kroc, wife of McDonald’s founder Ray Kroc.  The Green Bay Kroc Community Center opened in 2011, and offers a fitness center, aquatics center, gym with indoor track, group fitness classes, swim lessons, art and music classes, youth dance lessons, senior classes, youth day camp, and an after school program. UWGB employees can receive 15% off monthly membership costs, a free two week trial membership, and a waived registration fee because UW-Green Bay is part of the Corporate Connections Program. Please see their website for more information.

Mindfulness Classes

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Did you know stress rates have skyrocketed in the past six to seven years, a timeline that roughtly corresponds to our ability to “hyperconnect” to work via smartphones?* Being mindful in our daily routine can help us reduce stress, lower blood pressure, and control anxiety. When we practice mindfulness at work, we think more clearly. We respond rather than react. We take events less personally. We make better decisions. In short, our brains slow down. We reduce our stress levels while simultaneously increasing our effectiveness.

“Relaxation” – this was a suggestion from a UWGB employee for what topic the Wellness Committee should focus on next.  Two-time NFL MVP and Green Bay Packers Quarterback Aaron Rodgers knows the importance of relaxing and being mindful. Practicing mindfulness can improve many aspects of your daily life, and implementing mindful practices in your routine might be easier than you think!  RELAX

To promote a culture of well-being and help us be more mindful at work, the following meditation and Tai Chi classes will be offered to UWGB employees this spring!  A big THANK YOU to the Department of Employee Trust Funds (ETF) for their wellness grant to UWGB to fund the entire cost of these classes, so there is no charge to employees to attend!  Another big THANK YOU to the Richard Mauthe Center for co-sponsoring these classes!  All classes will be held at 12:00 to 12:45 p.m. in the Mauthe Center.

  • Monday, March 13th – Meditation with Aguas Buenas Botanicas
  • Monday, March 20th – Meditation with Aguas Buenas Botanicas
  • Monday, March 27th – Meditation with Aguas Buenas Botanicas
  • Monday, April 3rd – Meditation with Aguas Buenas Botanicas
  • Friday, April 7th – Meditation with Instructor, Reed Hardy
  • Friday, April 14th – Meditation with Instructor, Reed Hardy
  • Friday, April 21st – Meditation with Instructor, Reed Hardy
  • Friday, April 28th – Meditation with Instructor, Reed Hardy

Please click on this link to register for the classes: http://uwgreenbay.qualtrics.com/SE/?SID=SV_1RDH7wyV8TIaahL

Did you miss the first class or forgot to register?  No problem!  Just show up and join us!

We will also be scheduling Tai Chi classes in May, which will be posted on HR Connect as soon as the dates finalized.

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.  Please consider taking advantage of this great opportunity!

* Quote from Scott Eblin, Author of the book Overworked and Overwhelmed: The Mindfulness Alternative

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Smart Spring Snacking

Snacking

With the spring season coming and a warm, sunny summer following, kicking your butt into gear and eating healthy is more important than ever! Many times, eating healthy every day can be an overwhelming thought for those with tight schedules and a list of commitments, which, let’s face it, includes just about all of us!  One of the best things you can learn to help you stay on track throughout your crazy days are quick and easy tips for grab-and-go healthy food choices, or what one may call Smart Snacking!

Yes! Snacking CAN be healthy for you! But the first tip to keep in mind before reading on is that portion size is key!  A snack can easily turn into the same calories as a meal if you eat too much at once.  Your goal for snacks should be 200-300 calories or less.  Tips to help you achieve this include pre-filling small snack baggies and storing them in your cupboard or refrigerator (limit yourself to this serving size!), portioning out a small bowl of your snack choice rather than just eating out of the original container, and selecting healthy substitutes for less healthy snacks you are craving.  For example, substitute 1 cup of unsalted popcorn or a small bowl of whole-grain crackers instead of potato chips, or choose ¼ cup of homemade trail mix with dried fruit and nuts instead of a candy bar.  Also, avoid eating out of boredom or for emotional reasons, which can often lead to eating more than you need to.  Instead, go for a walk, hang out with a friend, or find a hobby you enjoy.

Here are some more quick and healthy snack ideas to help you achieve your wellness goals:

  • Always have sliced or chopped vegetables and fruits set aside to quickly grab.
  • Choose hummus, low-calorie dressing, or peanut butter for dipping rather than higher-fat, higher-calorie dipping sauces.
  • Include fruits and vegetables on your grocery shopping list that involve minimal preparation, such as apples, pears, bananas, fruits canned in their own juice, baby carrots, or cherry tomatoes. Always have these on hand for fast healthy fuel on-the-go.
  • Top low-fat cottage cheese with fresh, frozen, or canned fruit.
  • Drink a glass of milk or non-dairy substitute for a quick snack. These choices contain quality protein, fortified with calcium and vitamin D, and will keep you feeling satisfied between meals.
  • Grab a slice of low-sodium deli meat such as chicken or turkey and wrap around low-fat string cheese, an apple slice, or carrot stick.
  • Roast kale or thinly sliced beets in the oven to make vegetable chips to munch on (or try the roasted chickpea recipe below!).
  • Mash avocado with a scoop of salsa, and use as a dip for low-fat baked tortilla chips.
  • Soak steel-cut oats in hot water or milk for 2-3 minutes and top with dried or fresh fruit.
  • Heat low-fat cheese on a whole-wheat tortilla. Wrap and dunk in bean dip or salsa.
  • Make a mini-pizza from a toasted English muffin, spaghetti sauce, chopped vegetables, and low-fat mozzarella cheese. Heat in microwave for 45-60 seconds to melt the cheese, and enjoy!
  • Freeze Greek yogurt and top with fresh, frozen, or canned fruit for a sweetly satisfying and nutritious snack.
  • Have a carton of hard-boiled eggs set aside for quick protein on-the-go!
  • Keep pantry-protein staples in your cupboard at all times for quick, nutritious, and filling snacks. Examples include nuts, seeds, nut butters, and tuna. Make trail mix out of nuts and seeds with dried fruit and dark chocolate. Use peanut butter for dipping with apples, whole-grain crackers, or celery sticks. Dip whole-grain crackers or fresh veggie sticks in tuna salad made with low-fat mayo.

Check out the recipe below for an easy, tasty, fiber-packed snack!

Sources:

USDA. 10 Tips: MyPlate Snack Tips for Parents. ChooseMyPlate.gov. 2016. Available at: https://www.choosemyplate.gov/ten-tips-snack-tips-for-parents. Accessed February 12, 2017.

Academy of Nutrition and Dietetics. Smart Snacking for Adults and Teens. Eat Right Food, Nutrition and Health Tips from the Academy of Nutrition and Dietetics. 2017. Available at: http://www.eatright.org/~/media/eatright%20files/nationalnutritionmonth/handoutsandtipsheets/nutritiontipsheets/smartsnackingforadultsandteens.ashx. Accessed February 12, 2017.

Article provided by Caela Stenske, UWGB Dietetic Intern

Four-Ingredient Crispy Roasted Chickpeas

Chickpeas

  • One 15-ounce can chickpeas (also called garbanzo beans)
  • 1 ½ T olive oil
  • Spices of your choice (see spice blend recipes below for ideas!)
  • Optional: ¼- ½ tsp salt

Instructions:

  1. Preheat oven to 400°F.
  2. Drain can of garbanzo beans in a strainer and rinse. Shake off the excess water. Spread beans onto a paper towel. Top with another paper towel, and gently press to absorb water.
  3. Drizzle the chickpeas with olive oil and toss. Roast for 30-40 minutes until the beans are golden brown and crunchy. Take care not to burn them!
  4. Season with your choice of spice blend.

One serving (1/3 cup) is only 110 kcals!

FUN FACT: Chickpeas are the main ingredient in hummus and are a great source of plant protein and dietary fiber!

Spice blend suggestions:

Taco: chili powder, cumin, garlic powder, onion power, oregano, paprika, ground pepper

Curry: paprika, cumin, fennel, ground mustard, coriander, turmeric, cinnamon

Italian: basil, oregano, rosemary, thyme, garlic powder

Cajun: paprika, garlic powder, black pepper, onion powder, cayenne, oregano, thyme

Ranch: parsley, dill, garlic powder, onion powder, basil, pepper

Lemon pepper: lemon zest, ground pepper

TIP: Use these savory blends to season up cooked vegetables or fresh stovetop popcorn!

Roasted chickpea recipe source: Hair J. Crispy Roasted Chickpeas (Garbanzo Beans) Recipe. Steamy Kitchen Cooking Shortcuts. Available at: http://steamykitchen.com/10725-crispy-roasted-chickpeas-garbanzo-beans.html. Accessed February 12, 2017.

Spice blends recipe source: 14 Homemade Spice Blends. Wellness Mama. 2016. Available at: https://wellnessmama.com/4430/homemade-spice-blends/. Accessed February 12, 2017.

Recipe provided by Caela Stenske, UWGB Dietetic Intern

Samosa Stuffed Peppers

StuffedPeppers

Brown rice, lentils, chickpeas, and nuts combine in this dish to make a complete protein-packed meatless dish loaded with fiber, vitamins, and antioxidants, and low in fat! Serve this dish alongside sautéed vegetables to create a nutritious, delicious, and well-balanced meatless main entrée.

  • 4 large red bell peppers, seeded and cut in half
  • 2 Tablespoons vegetable oil
  • 1 large onion, chopped
  • 4 teaspoons curry powder
  • 1 Tablespoon garam masala
  • 2 teaspoons grated fresh ginger
  • 1 cup brown rice
  • ¼ cup red lentils, rinsed and drained
  • ½ teaspoon salt
  • One 15-oz can of chickpeas, rinsed and drained
  • 2 large carrots, diced
  • 1 cup green beans, chopped
  • ½ cup unsalted peanuts or cashews, chopped
  • ½ cup raisins or dried currants (optional)

Instructions:

  1. Preheat oven to 350°F. Place bell pepper halves cut side down into two large baking dishes. Cover with foil, and bake 25 minutes.
  2. Heat vegetable oil in a large saucepan over medium heat. Add onion and sauté 3-5 minutes. Add curry powder, garam masala, and ginger, and cook 1 minute. Stir in brown rice, lentils, salt, and 4 cups water. Add chickpeas, carrots, green beans, and raisins. Cover, and bring to a boil. Reduce heat to medium-low, and simmer 15 minutes, or until most of the liquid is absorbed, stirring occasionally. Remove rice mixture from the heat, stir in nuts.
  3. Flip bell pepper halves. Fill each pepper half with ¾ cup rice mixture. Re-cover baking dishes, and bake for 15 minutes. Uncover, and bake 5-10 minutes more. Serve warm.

Makes 8 servings.

Recipe source: Chappell MM. Samosa Stuffed Peppers. Vegetarian Times. March, 2014;40(410):72.

Recipe provided by Caela Stenske, UWGB Dietetic Intern

Bellin Run

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Bellin 10K Run/Walk

Saturday, June 10, 2017

Get out and enjoy some fun with co-workers, family and friends by participating in friendly competition and promoting a healthier lifestyle. Employees, students, family and friends are encouraged to sign up to participate as part of the UW-Green Bay Corporate team!

  • 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 generous grant by 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 UWGB 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.

Bellin Run Corporate Challenge Online Registration Instructions:

To register on our team, go to www.bellinrun.com and register in the Corporate Challenge program.  There are options for both the 10K and the Children’s Run.  Search for UW-Green Bay, and input our team password: 840.  On the payment page, input promo code 2017BR10, which will discount your registration by $10.  Again, the discount is only applicable to UWGB employee’s registration fees.

Team name: UW-Green Bay

Team password: 840

Promo code – For employee use only: 2017BR10

Questions? Please contact UW-Green Bay Bellin Run Team Captain, Samantha Goeller at goellers@uwgb.edu or (920) 465-2449.  You could also contact Human Resources at wellness@uwgb.edu or (920) 465-2203.

#RunYourTown