Wellness

Fourth of July Salsa

4thJuly(Recipe from Two Peas & Their Pod)

Ingredients:

  • 1 cup fresh blueberries
  • 1 cup diced strawberries
  • 1 cup diced jicama
  • 1/3 cup chopped cilantro
  • 1/4 cup finely chopped red onion
  • 2 tablespoons finely chopped jalapeno pepper, stemmed and seeded
  • Juice of 1 large lime
  • Salt, to taste
  • Tortilla chips, for serving

Directions:

  1. In a medium bowl, combine blueberries, strawberries, jicama, cilantro, red onion, jalapeno, and lime juice.
  2. Stir until well combined.
  3. Season with salt, to taste.
  4. Serve with tortilla chips at room temperature or chilled.

Yield: 3 cups

Note-this salsa is also great with grilled fish or chicken. It is best eaten the day it is made.

Nutrition Facts for ¼ cup: 21 calories ∙ 5 g carb ∙ 0 g protein ∙ 0 g fat

Recipe provided by Bethany Soderlund, UWGB Dietetic Intern

The Farmer’s Market: A Rainbow of Opportunity

With Summer around the corner, let’s talk Farmer’s Market! The Farmer’s Market offers an abundant selection of fruits and vegetables. Visit the Green Bay Farmer’s Market on Wednesdays and Saturdays to support your local farming community and provide you and your family with nutritious produce.

Fresh fruits and vegetables come in a assortment of colors which means they contain a diverse selection of vitamins, minerals, and antioxidants needed to protect the immune system and prevent diseases including cancer. Produce also contains fiber. Fiber helps keep you fuller longer, aids in normal digestion, and regulates blood sugar levels. Fruits and vegetables offer our bodies a variety of health benefits.

Purchasing fresh produce might be a concern because they have a shorter shelf life. Keep produce fresher longer by storing in the refrigerator which slows the ripening process. Washing produce right before use also helps to increase the shelf life. If you do find yourself with expiring fruits and vegetables, try some of these ideas below:

  • Make a veggie stir-fry.Veggies
  • Grill veggies for a side.
  • Serve fresh cut veggies with hummus, guacamole or bean dip.
  • Dip apple slices in peanut butter.
  • Prepare a savory salsa with tomatoes, onion and peppers.
  • Toss a sweet salsa together with berries, mango and pineapple.

The Farmer’s Market is a perfect time to buy fresh fruits and vegetables.  There are so many delicious ways to use your Farmer’s Market purchases.  Discover the colorful and nutritious opportunities at this year’s Farmer’s Market beginning May 31st!

Article provided by Bethany Soderlund, UWGB Dietetic Intern

 

Arboretum Poker Walk Challenge – Week Five

WkFiveThe fifth and final week of the Arboretum Poker Walk Challenge brings us to the trail near the bay in Bayshore Woods!  The kiosk near the parking area will have the tear off sheets for the week of April 30th to May 6th.  Check out the trail map at https://www.uwgb.edu/UWGBCMS/media/hr/Wellness%20Items/KioskMap.pdf.

The Wellness Committee decided that any employee who participates in this challenge and gets at least one playing card will be entered in a drawing for prizes, so it’s not too late to get out there and discover the beautiful areas around our campus!  Your body and mind will feel better after a brisk walk or run.

After you have gotten your final playing card during week five, turn in all your playing cards at the Human Resources (CL 710) or Kress Events Center front desk by Friday, May 12th to be entered in the drawing.  If you collected a card each of the five weeks, we’ll see how your poker hand plays against the other hands, and announce who won the game!

More information about the Arboretum Poker Walk Challenge: https://blog.uwgb.edu/hr/2017/03/arboretum-poker-walk-challenge/

Couch to 10K – Bellin Run Lunch ‘n Learn held on April 5th

BellinRunBThank you to Nate Vandervest, Running Coach with Bellin and UW-Green Bay alumni, for presenting a very interesting and helpful lunch ‘n learn on Couch to 10K – Bellin Run, on April 5th!

He showed us the Bellin Run training plan, which includes a calendar outlining runs and walks of varying length and intensity leading up to June 10th (Bellin Run).  Please click on the following link to view the training plan: http://bellinrun.com/uploads/bellin/BR17_TrainingGuide.pdf  Surprisingly, he said that most people train too hard, which can not only cause injuries, but also increase the amount of time it takes for your body to get ready for the race.  Rest days (as shown on the training plan) are very important, and actually help your body.BellinRunA

Nate also discussed common running-related injuries and how to prevent them.  We shared some past injuries we or our family members incurred.  He explained why the injuries happened, and how we can help our bodies heal and avoid future injuries.

If you would like to participate in the Bellin Run as part of the UW-Green Bay team, there is still time!  Please sign up by May 1st: https://blog.uwgb.edu/hr/2017/02/bellin-run/

Mindfullness Challenge – Tai Chi Classes!

MindFull

To promote a culture of well-being and help us be more mindful at work, Tai Chi classes will be presented to UWGB employees by Green Bay Tai Chi on the following dates.  Please note that there is a maximum of 10 attendees per class, so pre-registration is required, and will be capped at 10 people.  All classes will be held at 12:00 to 12:45 p.m. in the Mauthe Center.

  • Wednesday, May 3rd
  • Wednesday, May 10th
  • Wednesday, May 17th
  • Wednesday, May 24th
  • Wednesday, May 31st

Please click on this link to register for the classes: http://uwgreenbay.qualtrics.com/jfe/form/SV_0TdXqTSM2wXTd3v

The instructor has suggested that attendees wear loose fitting clothing and gym shoes.

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!

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

Black Bean Brownies

Brownies

Ingredients:

  • 1 1/2 cups black beans (1 15-oz can, drained and rinsed very well)
  • 2 tbsp cocoa powder
  • 1/2 cup quick oats
  • 1/4 tsp salt
  • 1/2 cup pure maple syrup, agave or honey
  • 1/4 cup coconut or vegetable oil
  • 2 tsp pure vanilla extract
  • 1/2 tsp baking powder
  • 1/2 cup chocolate chips

Directions:

  1. Preheat oven to 350 F.
  2. Combine all ingredients except chips in good food processor, and blend until completely smooth.
  3. Stir in chips, then pour into a greased 8×8 pan.
  4. Cook the black bean brownies 15-18 minutes, then let cool at least 10 minutes before trying to cut.  If they still look undercooked, place them in the fridge overnight to firm up.

Nutritional Facts for one brownie:  115 calories; 15g carb; 2.5g protein; 5.5g fat

Yield: 12 brownies

(Recipe adapted from Chocolate Covered Katie)

Recipe provided by Bethany Soderlund, UWGB Dietetic Intern

Eat More Plants!

myplate

So maybe you’ve heard the buzz about plant-based diets. Well, this is one trend where you don’t want to be left out. The current United States Dietary Guidelines for Americans recommend we make half our plates plants. This is illustrated in the current model, MyPlate.  This means more fruits and vegetables, whole grains, and plant-based protein. Plant sources of protein include beans, peas, lentils, and nuts. Plant-based foods are often cost effective and offer a variety of health benefits.

The advantages of eating more plants is not only helpful on the waistline but also on the wallet. Choosing plant-based sources of protein for a meal is cheaper than purchasing meat and poultry.  Even replacing one meal a week with a meatless meal is beneficial. Plants offer multiple health benefits as well including vitamins, minerals and fiber. The more variety in color of the produce, the more abundant the vitamins and minerals in your diet. Be sure to include dark greens like spinach and broccoli and red/orange produce such as carrots, sweet potato and strawberries. Fiber is another nutrient needed in our diets. It regulates blood sugar levels, lowers cholesterol, increases satiety and helps maintain normal digestive function. With all these benefits, why not try some plant-based recipes?

You’ll be happy to know that adding plants to your diet is easier than you think! Beans can be pureed and mixed into desserts such as brownies and cookies. Add lentils and beans to soups and casseroles. Make stuffed peppers with beans, rice and tomatoes. Try making your own veggie burgers with beans, corn, and chopped mushrooms and sweet potato. Snack on carrots, cucumbers and celery and dip into hummus, bean dip or guacamole. Prepare homemade salsa with tomatoes, peppers, onions, cilantro and lime juice. These are just some of the many ways to increase plants in your diet.

Planning meals around plants such as fruits and vegetables, whole grains and beans, peas, lentils or nuts can help you meet the MyPlate goal of making half your plate plants. Choosing meatless meals will help you save money and plants provide our bodies with nutrients needed for optimal function.  While it might seem daunting to increase the plants in your diet, making small changes at a time will help you be successful. With so much variety and nutritional value, what’s not to love? Join the plant revolution today!

Article provided by Bethany Soderlund, UWGB Dietetic Intern

Arboretum Poker Walk Challenge – Week Four

WkFour

The arboretum trail kiosk near the South Circle Drive entrance from Nicolet Drive will have the tear off sheet for the week of April 23rd to April 29th.  Check out the trail map at https://www.uwgb.edu/UWGBCMS/media/hr/Wellness%20Items/KioskMap.pdf.  Over 30 employees have walked the trails to start their poker hands so far!

More information about the Arboretum Poker Walk Challenge: https://blog.uwgb.edu/hr/2017/03/arboretum-poker-walk-challenge/

May Wellness Webinar: Sound Science for Sound Sleep


Sleep

Having trouble getting some ZZZ’s?  This webinar will provide information on things you can do to improve your sleeping habits for a good night’s sleep and better energy for the next day’s activities.

Date: Wednesday, May 17, 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.