Self Defense Workshop held February 28th


If you were walking past University Union Room 103 on February 28th between 11:00 a.m. and Noon, you may have heard eighteen women yelling “BACK OFF!”  Herb Blue’s Total Self Defense LLC presented a self-defense workshop to employees on Wednesday, February 28th.  Instructors Herb, Betsy, and Aaron demonstrated self-defense techniques and shared valuable information about how to protect and empower ourselves.  We learned how to get away from an attacker, create a barrier with our body, and use our voice as an effective tool to prevent attack.  We laughed a lot too!  Thank you to Herb Blue’s Total Self Defense LLC for presenting this excellent workshop!

Stuffed Cabbage Soup



  • 1/2 lb. ground round
  • 1 tsp. olive oil
  • 1-1/2 cups sliced onion
  • 3 garlic cloves, crushed
  • 2 cups shredded cabbage
  • 28-oz. can petite diced tomatoes, low sodium
  • 14-oz. can low-sodium beef broth
  • 3 cups water
  • 2 tbsp. parsley
  • 3 cups cooked brown rice or other grain, such as barley or millet

Brown meat in soup pot. Drain fat if necessary. Add olive oil, then onions and garlic and sauté briefly. Add shredded cabbage and continue stirring. Add tomatoes, beef broth, and water. Bring to boil. Reduce heat and let cook for about 10 minutes on simmer. Sprinkle in parsley.

To serve, put half a cup of cooked brown rice or other grain of your choice (barley, millet, quinoa) into a large bowl. Ladle stuffed cabbage soup over grain. Serve.

Makes 6 servings.

Each serving contains about 232 calories, 6 g fat (2 g saturated fat, no trans fat, 22 mg cholesterol), 369 mg sodium, 34 g carbohydrate, 4 g dietary fiber, 7 g sugars, and 12 g protein.

Recipe from the StayWell Company, LLC

Wellness Email Newsletter

Do you want to stay in-the-loop when it comes to wellness?  Sign up for the UW-Green Bay Wellness email newsletter on the Human Resources website under Wellness (http://www.uwgb.edu/human-resources/benefits/wellness/).  You would receive an email every other week or so, with information about wellness events and activities, recipes, articles, etc.  Over 30 employees have signed up already!  Thanks to Kimberly Vlies and Jen Schanen for their work setting up the wellness email newsletter!



Winter Bingo Challenge Results

Thanks to everyone who participated in the winter bingo challenge!  Here are some results:Snowman

  • At least 20 of the 25 bingo card squares checked off: 18 people
  • Department with the most people participating: Continuing Education and Community Engagement (5 people)
  • Building with the most people participating: Cofrin Library (9 people)
  • Most bingo card squares checked off: Karen Peterson

Everyone who submitted their completed bingo card by February 9th will get a small gift for participating (will be sent to you) thanks to a wellness grant from the Department of Employee Trust Funds (ETF).  The biggest winners are those who keep making healthy choices and incorporate wellness into their every day lives throughout the rest of 2018!

Self Defense Workshop on February 28th

BrochureLearn more than skills, learn to EMPOWER yourself!  Herb Blue’s Total Self Defense LLC will be presenting two Self Defense Workshops to UW-Green Bay employees thanks to a wellness grant from the Department of Employee Trust Funds (ETF).

Date: Wednesday, February 28, 2018


  • 11:00 a.m. to Noon (workshop for women only)
  • 12:30 to 1:30 p.m. (workshop for all)

Location: University Union, Room 103

RSVP: wellness@uwgb.edu 

Each workshop is limited to 30 employees, so please email wellness@uwgb.edu to sign-up and indicate which session you prefer (first come, first serve).  Herb Blue’s Total Self Defense LLC will have each participant sign a waiver to participate in the workshop.  It is recommended that you wear comfortable clothing, but your work clothes are fine – no need to change for the workshop.

Please contact wellness@uwgb.edu or ext. 2203 with any questions.

On-Site Health Screening on April 25th


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.

Date: Wednesday, April 25, 2018

Time: 7:30 a.m. to 1:30 p.m.

Room: Phoenix Room in University Union

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

Earn your $150 Well Wisconsin Incentive

Complete three steps by October 19, 2018 to earn the $150** Well Wisconsin incentive.

STEP 1: Get a health screening*

Attend an employer sponsored event or if you plan to see your health care provider, ask them to complete the Health Care Provider Form, available at wellwisconsin.staywell.com.

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 at the top right.

STEP 3: Complete a Well-Being Activity through StayWell. After logging into wellwisconsin.staywell.com, click on Well-Being Activity at the top right.

For more information on on-site health screenings or the Well Wisconsin Program, log in to wellwisconsin.staywell.com.

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

There is another on-site health screening event at UWGB on Friday, September 21, 2018, for the 2018 Well Wisconsin incentive.  You can register for this event at wellwisconsin.staywell.com as well.

*Health information, including responses to the health assessment, are protected by federal law and will never be shared with ETF, the Group Health Insurance Program or your employer.

**All wellness incentives paid to participants of the State of Wisconsin Group Health Insurance Program by StayWell are considered taxable income to the group health plan subscriber and are reported to your employer for tax purposes.

Well Wisconsin Webinar: 2018 Program Overview and Portal Demo


Make this the year you focus on your health and well-being. Join us to learn all about the 2018 Well Wisconsin Program and resources available to assist you, including how to earn your $150 incentive!

Date: Wednesday, February 21, 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 wellwisconsin.staywell.com and go to Wellness Webinars to register.

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.

Sweet Potato Black Bean Enchilada Bake


YIELD: 8 servings


Enchilada Sauce

  • 28 ounce can diced fire roasted tomatoes
  • 1 1/2 Tablespoons chili powder
  • 1 Tablespoon ground cumin
  • 2 teaspoons dried oregano
  • 1 teaspoon cinnamon
  • 1/2 teaspoon cayenne pepper
  • 1 teaspoon salt

Enchilada Bake

  • 1 Tablespoon avocado oil or coconut oil
  • 1 large onion
  • 4 cloves garlic
  • 2 medium sweet potatoes, peeled and chopped into small bite-size chunks
  • 2-3 Tablespoons finely chopped jalapeño
  • 1 cup baby spinach
  • 1 15 oz can black beans, rinsed and drained
  • 1 teaspoon sea salt
  • 12 corn tortillas
  • 2 cups shredded Mexican cheese
  • toppings: chopped green onions, chopped cilantro, sour cream, avocado


  1. Preheat oven to 425°.
  2. Make sauce by combining all ingredients in a blender. Blend until smooth and set aside.
  3. Add oil to a large skillet over medium heat. Once hot add onion and garlic and sauté until fragrant, about 3 minutes. Add jalapeño and sweet potatoes. Cover and cook for 12-15 minutes or until sweet potatoes are tender. The cook time will vary based on how big your sweet potato chunks are. Just be sure they are fully cookedand tender. Add black beans and baby spinach. Toss to combine and remove from heat.
  4. Grab a 9X13 baking dish, lightly grease and start layering ingredients for the bake. Place four tortillas over the bottom of the dish, add ⅓ of the enchilada sauce, ½ of black bean and sweet potato mixture and ½ of the cheese. Add 4 tortillas, ⅓ of sauce and ½ black bean and sweet potato mixture. Add 4 tortillas, ⅓ of the enchilada sauce and top with the remaining cheese.
  5. Bake uncovered at 425° for about 20 minutes or until the top layer of cheese has melted and the bake is hot throughout.

Author: Brittany Mullins https://www.eatingbirdfood.com/sweet-potato-black-bean-enchilada-bake/

Recipe provided by Emily Burger, a senior at UWGB studying nutrition and Wellness Intern

Almond Butter Tofu Stir-fry


YIELD: 2 servings



  • 1 12-ounce (340 g) package extra firm tofu


  • 1 Tbsp (15 ml) sesame oil (+1 Tbsp (15 ml) for cooking)
  • 4 Tbsp (60 ml) reduced-sodium tamari (or soy sauce if not GF)
  • 3 Tbsp (45 ml) maple syrup
  • 2 Tbsp (32 g) almond butter (or sub peanut butter)
  • 2 Tbsp (30 ml) lime juice
  • 1-2 tsp chili garlic sauce or 1/2 tsp red pepper flake or 1-2 Thai chilies, minced


  • 1 pound (453 g) green beans, trimmed
  • 2-3 small spicy peppers (I used cherry bomb – use bell peppers for less heat)

For serving optional

  • Brown rice, white rice, or Cauliflower Rice


  1. Preheat oven to 400 degrees F (204 C) and line a baking sheet with parchment paper. Also wrap tofu in a clean, absorbent towel and set something heavy on top – like a cast-iron skillet – to press out excess moisture.
  2. Once oven is preheated, unwrap tofu and cut into small cubes. Arrange on the lined baking sheet in an even layer and bake for 25-30 minutes or until puffy, dried out, and slightly crispy on the edges. This step helps crisp up the tofu. The longer you bake it, the firmer and crispier it will get, so adjust cooking time accordingly.
  3. In the meantime, to a small mixing bowl, add 1 Tbsp sesame oil, tamari, maple syrup, almond butter, lime juice, and chili garlic sauce/red pepper flake/Thai chilies. Whisk to combine. Then taste and adjust flavor as needed, adding more almond butter for creaminess/nuttiness, tamari for saltiness, lime juice for acidity, or chili garlic sauce for heat. Set aside.
  4. If serving with rice, prepare at this time.
  5. Add baked tofu to the almond butter-tamari sauce and let marinate for 5 minutes, stirring occasionally. The longer it marinates, the more intense the flavor, but I find 5-10 minutes to be sufficient.
  6. Heat a large skillet over medium heat. Once hot, add the tofu, leaving most of the marinade behind (this will be added to the vegetables for flavor).
  7. Cook for about 5 minutes, stirring occasionally, until browned on all sides and slightly caramelized. Remove from pan and set aside.
  8. To the skillet, add remaining 1 Tbsp. sesame oil, green beans and peppers and 2-3 Tbsp. (30-45 ml) of the marinade. Cover to steam for about 4-5 minutes or until green beans are slightly tender. Then remove lid, increase heat to medium high, and add remaining marinade and the tofu. Cook for an additional 1-2 minutes, stirring frequently. Then remove from heat.
  9. Serve as is or over cooked rice or cauliflower rice. For more heat, serve with chili garlic sauce or Sriracha.
  10. Best wen fresh. Store leftovers in the refrigerator up to 3 days. Reheat on the stovetop or in the microwave until hot.

Author: Minimalist Baker https://minimalistbaker.com/almond- butter-tofu-stir-fry/ 

Recipe provided by Emily Burger, a senior at UWGB studying nutrition and Wellness Intern