Wellness

The Importance of Sleep

Sleep

Insufficient sleep has been linked to the development and management of a number of chronic diseases and conditions, including diabetes, cardiovascular disease, obesity, and depression. Here is how sleep can put you at an increased risk:

Diabetes

Research shows an increased risk for the development of Type 2 diabetes.  Specifically, sleep duration and quality have emerged as predictors of level of Hemoglobin A1c, an important marker of blood sugar control.

Cardiovascular Disease

Persons with sleep apnea have an increased risk of developing hypertension, stroke, coronary heart disease and irregular heartbeats.

Obesity

Research has found that short durations of sleep can result in metabolic changes that may be linked to obesity.  The association between lack of sleep and excess body weight has been reported in all age groups, especially children as sleep is critical for brain development and optimal functionality.

Depression

Although the relationship between sleep and depression is still under study, recent research has indicated that depressive symptoms may decrease once sleep apnea has been effectively treated and sufficient sleep has been restored.

How Much Sleep Do You Need?

Although individual sleep needs can vary, below are the recommended daily sleep guidelines from the National Heart, Lung and Blood Institute.

Age & Recommended Amount of Sleep:

  • Newborns = 16-18 hours a day
  • Preschool-aged children = 11-12 hours a day
  • School-aged children = At least 10 hours a day
  • Teens = 9-10 hours a day
  • Adults (including the elderly) = 7-8 hours a day

Healthy Sleep Habit Tips

Here are a few healthy sleep habits from the National Sleep Foundation you should incorporate into your daily routine.

  1. Go to bed each night at the same time and rise at the same time each morning.
  2. Make sure your bedroom is a quiet, dark, and relaxing environment, which is neither too hot nor too cold.
  3. Use your bedroom for sleeping only. Do not use electronic devices in the bedroom.
  4. Avoid large meals before bedtime.

For more information visit the CDC: http://www.cdc.gov/sleep/about_sleep/sleep_hygiene.htm

Article by Sam Ahrens, UWGB Dietetic Intern

Chicken and Cashew Stir Fry

Chicken Cashew with Rice and Veggies

Ingredients

  • 1 bunch scallions
  • 1 pound skinless boneless chicken thighs
  • 1/2 teaspoon salt
  • 1/4 teaspoon black pepper
  • 3 tablespoons vegetable oil
  • 1 red bell pepper, chopped
  • 4 garlic cloves, finely chopped
  • 1 1/2 tablespoons finely chopped peeled fresh ginger
  • 1/4 teaspoon dried hot red-pepper flakes
  • 3/4 cup reduced-sodium chicken broth
  • 1 1/2 tablespoons soy sauce
  • 1 1/2 teaspoons cornstarch
  • 1 teaspoon sugar
  • 1/2 cup salted roasted whole cashews

Preparation

  1. Chop scallions, separating white and green parts.
  2. Pat chicken dry, then cut into 3/4-inch pieces and toss with salt and pepper.
  3. Heat a wok or 12-inch heavy skillet (not nonstick) over moderately high heat until a drop of water evaporates immediately.
  4. Add oil, swirling to coat, then stir-fry chicken until golden in places and just cooked through, 4 to 5 minutes.
  5. Transfer to a plate with a slotted spoon.
  6. Add bell pepper, garlic, ginger, red-pepper flakes, and scallion whites to wok and stir-fry until peppers are just tender, 5 to 6 minutes.
  7. Stir together broth, soy sauce, cornstarch, and sugar, then stir into vegetables in wok.
  8. Reduce heat and simmer, stirring occasionally, until thickened, 1 to 2 minutes.
  9. Stir in cashews, scallion greens, and chicken along with any juices accumulated on plate.

Original recipe found on http://www.epicurious.com/recipes/food/views/chicken-and-cashew-stir-fry-238402

Recipe provided by Sam Ahrens, UWGB Dietetic Intern

Quinoa Stuffed Bell Peppers

QuinoaBellPeppers

Ingredients:

  • 3 cups cooked quinoa
  • 1 (4-ounce) can green chiles
  • 1 cup corn kernels
  • 1/2 cup canned black beans, drained and rinsed
  • 1/2 cup petite diced tomatoes
  • 1/2 cup shredded pepper jack cheese
  • 1/4 cup crumbled feta cheese
  • 3 tablespoons chopped fresh cilantro leaves
  • 1 teaspoon cumin
  • 1 teaspoon garlic powder
  • 1/2 teaspoon onion powder
  • 1/2 teaspoon chili powder, or more to taste
  • Kosher salt and freshly ground black pepper, to taste
  • 6 bell peppers, tops cut, stemmed and seeded

Directions:

  1. Preheat oven to 350 degrees F. Line a 9×13 baking dish with parchment paper.
  2. In a large bowl, combine quinoa, green chiles, corn, beans, tomatoes, cheeses, cilantro, cumin, garlic, onion and chili powder, salt and pepper, to taste.
  3. Spoon the filling into each bell pepper cavity. Place on prepared baking dish, cavity side up, and bake until the peppers are tender and the filling is heated through, about 25-30 minutes. 
  4. Serve immediately.

Original recipe found on http://damndelicious.net/2013/06/03/quinoa-stuffed-bell-peppers/

Recipe provided by Sam Ahrens, UWGB Dietetic Intern

Winter Break Fitness Challenge – Week Two

During week two of the Winter Break Fitness Challenge (January 9th to January 15th), 50 entries were submitted at the Kress Events Center from 26 employees!  Julia Noordyk’s slip was picked for the week two drawing – Congratulations Julia!  One week to go – the Winter Break Fitness Challenge lasts through January 22nd.  Keep up the great work!

CSA Lunch ‘n Learn

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Would you like to enjoy fresh-picked locally grown veggies and herbs delivered for you to UW-Green Bay each week? Please come to this Lunch ‘n Learn to find out more about CSAs!  Community Supported Agriculture (CSA) is a partnership between a farm and a local community of supporters that provides a direct link between the production and consumption of food. CSA members cover the farm’s operating cost by purchasing a share of the harvest. This provides members with a healthy supply of locally grown, seasonally fresh produce throughout the growing season.

Sleepy Hollow Farm & CSA is a small, farmer owned farm in Kewaunee County. They specialize in growing a variety of veggies using sustainable farming practices, and no chemicals, herbicides or pesticides touch your food. (For more information about Sleepy Hollow Farm & CSA, you can visit their website at: http://www.sleepyhollowfarmcsa.com/)

Presenter Suzi Sevcik has a lifetime of farm experience. From growing up on her parent’s dairy farm to now working the fields with her own farm. Using techniques that are kind to the earth to grow veggies, she takes the approach of never ending improvement. Trialing different varieties to see what grows well in their micro-climate, to constantly find better ways to grow veggies and manage weeds and pests. The mission always remains the same – To produce nourishing food that respects that land, and feeds our community and to exemplify a sustainable model for small-farm viability.  Suzi brought the shares right here to UWGB last year, once per week during the harvest season, so that it was convenient for employees to pick up, and plans to do the same in 2017!

When: Tuesday, February 7, 2017

Time: 12:15 to 1:00 p.m.

Where: University Union, 1965 Room

Please RSVP at http://uwgreenbay.qualtrics.com/SE/?SID=SV_2txsZC6c4ZgpzCJ

Green Bay Area Races/Endurance Events

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Check out these fun events to stay healthy and keep exercising year around!

February

March

April

May

June

July

August

September

October

November

December

Winter Break Fitness Challenge – Week One

Great job to everyone who is exercising over winter break!  A total of 57 entries were submitted at the Kress Events Center from 28 employees who exercised there during week one of the Winter Break Fitness Challenge (January 2nd to January 8th).  Kristine Coulter’s slip was picked for the week one drawing, so she can select a Wellness prize.  Congratulations Kristine!  The Winter Break Fitness Challenge lasts through January 22nd, so keep exercising! :)

Winter Break Fitness Challenge

Monday, January 3rd – Sunday, January 22nd

Whether you frequent the Kress or have yet to visit, NOW is your time to do so while working towards weekly prizes!

All Faculty/Staff have FREE UNLIMITED access to the Kress Events Center over the Winter Break time period.

To Participate:

  1. Visit the Kress during business hours and check-in at the front desk (campus ID and a second pair of shoes required)
  2. Ask the front desk attendant for an entry slip for the Faculty/Staff Winter Break Fitness Challenge.
  3. Complete the slip and give back to the front desk attendant to enter for the drawing.  You will receive one entry slip each time you visit the Kress during the Winter Break Fitness Challenge.

All entry slips will be compiled by week for entry to a drawing:

Drawing Period             Date of Drawingkress

Mon, 1/2 to Sun, 1/8       Monday, January 9th

Mon, 1/9 to Sun, 1/15     Monday, January 16th

Mon, 1/16 to Sun, 1/22   Monday, January 23rd

StayWell New Administrator for Well Wisconsin Program

Starting in January 2017, the State of Wisconsin Group Health Insurance Program will be contracting with StayWell to bring us the Well Wisconsin Program.  The steps to earn the $150 incentive will be the same, but it’ll be easier to earn the incentive, and the deadline for submitting a request for the incentive will be moved up.  More details will be mailed out in early 2017, including how to access the StayWell web-portal.  The StayWell web-portal will contain the Well Wisconsin health survey, provider forms for health screenings, and resources and tools for getting and staying healthy.