Wellness

Aim for 10,000 Steps!

You know that physical activity is good for you, and that walking is an easy, low-impact way to get moving. But how far do you need to walk before you start seeing benefits? And what exactly are the benefits of walking?

The National Institutes of Health recommend you take about 10,000 steps a day, which shakes out to roughly 5 miles. That may sound like a lot, but remember, you don’t have to do it all at once.

If 10,000 steps a day seems daunting, it’s OK to ease into it. First, use a step tracker for a few days without trying to change anything. This gives you a baseline for your fitness. If you currently take 5,000 or fewer steps a day, aim to increase by about 3,000 at most. Start working toward 10,000 steps today!

Article from the StayWell Company, LLCwalking

Well Wisconsin Program 2019 Updates

Employees and spouses currently enrolled in the State Group Health Insurance Program are eligible for an annual $150 wellness incentive (administered by StayWell). A Well Wisconsin webinar highlighting features of the 2019 program will be offered on Wednesday, February 13 from 12-12:30 pm. To register, visit wellwisconsin.staywell.com.

To earn the $150 incentive, participants are required to complete three activities by October 11, 2019:

  1. Submit 2019 health screening results.
  2. Take the StayWell health assessment.
  3. Complete a StayWell well-being activity.

There are two new well-being activities being offered in 2019:

  • Sleep Well is a challenge to support participants with improving their overall sleep. It requires completing an eight-week challenge and post-assessment.
  • Short digital workshops which include an article, short video and quiz. Completing one workshop counts as a well-being activity.

For more information about the Well Wisconsin program, scheduling a health screening, taking the health assessment, well-being activities and the StayWell mobile app, visit wellwisconsin.staywell.com, or contact the StayWell HelpLine at 800-821-6591.

Throughout 2019, StayWell will send emails and home mailers to employees with information about the program.

Source: UW System Human Resources

Peach Melba Smoothie for Two

(Gluten-free)

IngredientsSmoothie

  • 1 cup sliced peaches, fresh, frozen, or canned (drained and rinsed)
  • 1 cup fat-free vanilla yogurt
  • 1 cup crushed ice
  • 1 cup fresh or frozen unsweetened raspberries; reserve 6 berries for garnish
  • Mint leaves (optional), for garnish

Directions

Put peaches, yogurt, ice, and all but 6 raspberries into blender and puree. Serve in tall glasses. Garnish with reserved berries. The smoothie will be thick enough to float them on top. Add fresh mint leaves if you have them.

Serves 2
Each serving contains about 150 calories, 7 g protein, 0 g fat, 0 mg cholesterol, 25 g carbohydrates, 5 g fiber, and 80 mg sodium.

Recipe from the StayWell Company, LLC.

 

Healthy Heart Challenge

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When: Friday, February 8, 2019 to Friday, March 1, 2019

Where: Manitowoc, Marinette, Sheboygan & Green Bay campuses

Kick Off: Healthy Heart Lunch ‘n Learn at 12:00 to 12:45 pm on February 8th in the Alumni Room of the Union at Green Bay (you can still participate in the challenge if you don’t attend the lunch ‘n learn)

What: Walk around campus, find the AED’s (Automated External Defibrillator), unscramble the heart health-related word posted next to the AED, and write it on your worksheet.  Get as many words as you can by Friday, March 1st, and then scan and email your worksheet to wellness@uwgb.edu by Friday, March 8th and you will be entered in a drawing for a wellness prize!  The more words you find, the more times your name is entered in the drawing!

Resources:

Questions?  Please contact us at wellness@uwgb.edu or (920) 465-2203.

Ask your co-workers to take a walk with you and help each other unscramble the words!

Healthy Heart Lunch ‘n Learn

Can you save a life? It’s as simple as the push of a button. Please join us at this Lunch ‘n Learn and get a crash course on how to use the Automated External Defibrillator (AED) and learn other simple life saving tips from Public Safety Officer Dave Jones.  Feel free to bring your lunch to enjoy during the presentation.  Taking 45 minutes out of your day to learn about this could help save your loved one’s life.

  • Date: Friday, February 8thAED
  • Time: 12:00 to 12:45 pm
  • Place: Alumni Room, University Union, Green Bay
  • Presenter: Officer Dave Jones, UWGB Public Safety

We’ll kick off the Healthy Heart Challenge at this Lunch ‘n Learn as well!  The Healthy Heart Challenge will run from February 8, 2019 through March 1, 2019.  Get walking around campus, find the AED’s, unscramble the heart health-related word posted next to the AED, and write it on your worksheet.  Get as many words as you can by Friday, March 1st, and then turn in your worksheet by Friday, March 8th and you will be entered in a drawing for a wellness prize!  The more words you find, the more times your name is entered in the drawing!  The worksheets and AED locations will be available for you to pick up at this Lunch ‘n Learn, and will also be available on the Wellness website on February 8th.

Please contact us at wellness@uwgb.edu or (920) 465-2203 if you have any questions.

Cream of Broccoli Soup

(Gluten-free)

Ingredients

  • 1 cup powdered nonfat milk
  • 2 tablespoons cornstarch
  • 4 cups cold water
  • 2 tablespoons low-sodium chicken bouillon powder
  • 1 to 2 teaspoons dried basil
  • 1 onion, chopped (about 1 cup)
  • 3 cups fresh broccoli or 1 10-ounce package frozen broccoli, chopped

Directions

Dissolve powdered milk and cornstarch in cold water. Add bouillon powder, basil, onion, and broccoli. Bring to a boil. Reduce heat and simmer till broccoli and onion are soft, about 5 to 7 minutes.

Serves 6

Each 1-cup serving contains approximately 84 calories, 17 g carbohydrates, 5 g protein, less than 1 g fat, 82 mg sodium, and 2 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.

Recipe from the StayWell Company, LLCbroccoli soup

Add broccoli into your day today!

Government guidelines recommend that adults eat more than 4 cups of fruits and veggies each day. A perfect vegetable choice is broccoli, which has been around for more than 2,000 years. Broccoli has lutein and zeaxanthin, phytonutrients that preserve good vision and may prevent cataracts. In addition, it has many cancer-fighting compounds, including vitamin A (beta-carotene), vitamin C, and fiber, and may reduce the risk for colorectal cancer. Broccoli also contains folic acid, which helps decrease certain types of birth defects.

 

A half-cup of broccoli counts as one serving. Here are some ways to enjoy it:

  • Dip raw florets into a small amount of guacamole or low-fat dip.
  • Add chopped fresh or frozen broccoli to soup for a hearty stew.
  • Top baked potatoes with broccoli and a little low-fat cheese.

Article from the StayWell Company, LLC

Broccoli pic

Teriyaki Chicken and Mango Salad

Marinade

  • 1/4 cup low-sodium soy sauce
  • 1/4 cup honey
  • 1 teaspoon garlic, finely choppedChicken-Mango-Salad-GI-365-4-1
  • 1 teaspoon fresh ginger, finely chopped
  • 1 teaspoon toasted sesame seeds

 

Salad

  • 1 boneless chicken breast
  • 3 ounces fresh shiitake mushrooms
  • 6 cups mixed baby lettuce greens
  • 2 mangoes, peeled, pitted, and cut into thin slices
  • 2 scallions, thinly sliced
  • 1/2 cup fat-free poppy-seed salad dressing

 

Directions

Combine marinade ingredients in a resealable plastic bag and shake to blend. Add chicken and turn to coat. Seal bag and refrigerate for several hours or overnight, turning the bag at least once. Remove chicken from marinade and place over moderately hot coals on a grill coated with cooking spray. Cook for 6 to 9 minutes, turning every 3 minutes or so, until brown on the outside and no longer pink inside. Remove from grill and allow to cool before cutting into thin slices. Remove and discard stems from mushrooms. Slice into thin slices. Lightly coat a medium-sized nonstick skillet with cooking spray and preheat over medium heat. Add mushrooms and cook for 1 to 2 minutes.

 

To serve, combine the chicken, mushrooms, greens, mango, and scallions in a salad bowl. Add the dressing and toss gently to coat.

Serves 4

Each serving contains approximately 303 calories, 3 g fat, 52 mg cholesterol, and 673 mg sodium.

Recipe from the StayWell Company, LLC