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DIET FREE: Online Program

If you are looking for a life changing nutrition and exercise program you have landed in the right place.

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Wellness Health Coaching

Health coaching makes lifestyle changes easier. A Health coach focuses on the client’s strengths and abilities, empowering the client to see their potential.

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Community Supported Agriculture

For the past several years, Wellness Options at Work has brought shares of organic, locally grown produce to multiple sites across UW Health.

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Eat What You Love, Love What You Eat: Discussion 2

Great discussion last week, everyone! This week we’re focusing on section 2, “Nourish.” Again, feel free to share as little or as much as you would like.

Answer any or all of the following:

  1. Much like the first section, there is so much we can talk about: self-care, fats, proteins, carbs, and more. Feel free to raise any topic from the second section of the book.
  2. May makes a case in this section beginning in chapters 9 and 10 and nourishgoing forward that “diets don’t work” and “all foods fit.” Do you agree or disagree with her? Why or why not? How does your own experience(s) inform your opinion here?
  3. Pick a strategy, try it and report back. Did it help? Not help? What are your thoughts/observations?


Chapter 9: Don’t Measure Your Self-Worth Chapter 10: Your Picture of Health Chapter 11: Think Before You Drink Chapter 12: Making Healthier Choices Chapter 13: Fat – Making Healthier Choices Chapter 14: The Vegetarian Choice Chapter 15: Choosing Super Foods Chapter 16: Getting Back on Track

I look forward to hearing your thoughts! – Lia

Eat What You Love, Love What You Eat: Week 1 Discussion

Thanks for joining us as we read and discuss Michelle May’s Eat What You Love, Love What You Eat.

First and foremost, I just want to remind you all this is a safe space for lively and civil discussions. The group last year was fantastic and I expect this year will be as well.

Weight loss, eating, food, nutrition – these can be touchy subjects for some people. Some are battling their own private struggles with them, others are more vocal about their relationships with them. So, that said, it is understandable if you don’t want to share or get too personal. That is absolutely ok. Share as little or as much as you are comfortable, or nothingoranges at all.

Ok, let’s get started.

This week we’re focusing on the first section of the book, “Think.” Even if you haven’t finished it yet, feel free to contribute to the discussion from any of the questions below. Note: you do not have to answer all of them.

  1. There is so much we can talk about from this first section: the three eating patterns (Instinctive, Restrictive, Overeating), the eating cycle (Why, When, What, etc), head hunger, hunger triggers, eating fearlessly, self-care, among many things. Feel free to raise any topic from this first section of the book.
  2. (Answer any or all.) We are bombarded all the time with diet and exercise advice as well as the latest fads in nutrition. After reading this first section, did you find anything useful or different than what you might typically hear or read about? Why or why not? Were you surprised by anything in this first section? Was May’s premise compelling enough for you to want to keep reading? Did you identify with the 3 eating cycles (or any of the content) May presented?
  3. May lays out a strategy in each chapter ([list here]). Pick one, try it and report back. Did it help? Not help? What are your thoughts/observations?

Strategies: Chapter 1 Recognizing Your Eating Patterns Chapter 2 Mind-Body Scan Chapter 3 Identifying Feelings Chapter 4 Creating New Habits Chapter 5 Fearless Eating Chapter 6 Eating Mindfully in the Real World Chapter 7 I Ate Too Much! Now What? Chapter 8 Balance, Variety, and Moderation in All Things

Exploring Tension Patterns in our Breath

Attentiveness & Clarity: Week 4

Set aside at least 12 minutes to explore your breath patterns.

(watch video without the sound of background music)

There are many muscles involved in our breathing process or respiration. The image above is of our diaphragm. This dome like muscle separates our heart and lungs from the rest of our organs, like our liver and stomach. It is a key component in our respiration. In fact, it is the lynchpin. Click on the image above to learn about your breath.



Interested in daily reminders? Follow @InsideUWHealth on Twitter.

Pachelbel Concentration

Attentiveness & Clarity: Week 3


Pachelbel’s Canon in D Major, opens with a string bass line.
As the music unfolds, violins layer on top.


Set aside between 2-9 minutes to do this exercise.

Exercise #1:

Click the arrow to the left to start the piece and concentrate only on the bass line. The recording will stop after 2 minutes.

How did you do? Were you able to stay with just the bass line, or did the violins tease you away? Did other thoughts crowd you out with your never ending “To Do” list?

Exercise #2:

Find a firm chair and sit at the edge of the seat. Place your feet flat on the floor with your feet under your knees. Sit tall on your sit bones. Encourage your breath to be full and even.

Click the arrow to the left to start the piece over and, once again, concentrate only on the bass line. The recording will stop after 2 minutes.

Was it easier this time? Did you disappear into a memory that this music invoked?

Exercise #3:

Click the arrow to the left to listen to the piece one more time, this time trying to lengthen the amount of time you can stay focused. This recording is 5:55 minutes long.

Interested in daily reminders? Follow @InsideUWHealth on Twitter.

Wellness Options at work is hosting FLASH BOPs. These are moments where we can stop together and share a moment of stillness. Join us for 3 breaths or 5 mins….This week, we’ll be at:

1/26: AOB Main Floor Elevators at 12-12:15

1/27: 8501 Excelsior, Room 113 at 12-12:15 and WIMR Lobby at 5:15-5:30pm

1/28: CSC Cafeteria/Elevators/Medota Market at 12-12:15



* This version of Pachelbel’s Canon in D Major was performed and recorded by Artist Kevin MacLeod.


Attentiveness & Clarity: Week 2

What is BOP? (mp3 audio file)
BOP (mp3 audio file)

During a natural transition, take a moment and stop.

Breathe: Take a breath.  Feel your lungs expand.  Let your breath escape.

Observe: Can you feel your feet in the floor?  Can you feel your breath?  How are you feeling?

Proceed: Commit to treating everyone you meet, from this point onward, with your highest personal regard.

Consider using this technique throughout your day.  How many times can you BOP?


Wellness Options at work will be hosting FLASH BOPs.  These will be moments where we can stop together and share a moment of stillness.  Join us for 3 breaths or 5 mins….We’ll be at:                   

1/20: HSLC Atrium at 12-12:15 and WIMR Lobby at 5:15-5:30pm

1/21: CSC Cafeteria/Elevators/Medota Market at 12-12:15

1/26: AOB Main Floor Elevators at 12-12:15 

1/27: 8501 Excelsior, Room 113 at 12-12:15 and WIMR Lobby at 5:15-5:30pm

1/28: CSC Cafeteria/Elevators/Medota Market at 12-12:15   

2/3: HSLC Atrium at 12-12:15 and WIMR Lobby at 5:15-5:30pm

2/4: CSC Cafeteria/Elevators/Medota Market at 12-12:15                          

Interested in daily reminders?  Follow @InsideUWHealth on Twitter. 

Mini Vacation

Attentiveness & Clarity: Week 1

Set aside at least two minutes to do this exercise.

(Be sure to turn on your speaker and sound to hear audio.)

Gaze at the scene. Let your belly soften. Let your breath deepen.

Draw your breath up as if sipping a thick shake: let your belly expand, your ribs open to your sides, and your collarbones float. Exhale: smoothly, slowly, completely.

Let yourself be in this space.

Click the image above to escape.


Interested in daily reminders?  Follow @InsideUWHealth on Twitter. 

Celebrating your success!

It is now the final week of our Maintain, Don’t Gain Holiday Challenge. We hope you feel proud when looking back at the positive changes you haveimages (1) made in the past 7 weeks! Remember, the start of a new year can also mean a new you! Carry these healthy habits you learned and practiced into the new year! What will it take? Signing up for a gym membership? A Yoga class? Getting rid of all processed foods?  

The program comes to an end Sunday, January 5th 2015.  Prizes will be awarded to participants who submit their completed log form to Wellness Options at Work by January 17th 2015. In addition, If you accumulated at least 145 points throughout the program AND maintained or lost weight, you will be entered into a drawing for one of twenty 2015 Wisconsin State Park Stickers.

Celebrate your hard work by communicating on our blog!

Let us know what you did to find success and what you want to accomplish in the final challenge week.

How will you make the start to a new year a healthful one?

What is the single best thing you have learned about yourself during this program and how will you continue to apply this?


Last Minute Gift Idea!

Being Mindful of your non-milk beverage consumption and sweet treat intake, could leave you with an overabundance of sugar in your household. Try out this clever recipe for a last minute gift idea!

Try and spend five minutes to feel more relaxed during the holiday frenzy. All it takes is your own breath.

Wellness Options at Work wishes you a happy and healthy holiday!

DIY Mint Sugar Scrub
Prep time
5 mins
Total time
5 mins
This Homemade Mint Sugar Scrub is the perfect DIY gift idea! Inexpensive and easy to make!
Author: Liz Fourez
  • ½ cup coconut oil
  • 1½ – 2 cups sugar
  • 1 tablespoon peppermint extract
  • 1 drop green food coloring
  1. Place coconut oil in a bowl and microwave on HIGH 15-25 seconds until softened.
  2. Start by adding 1½ cups sugar to the oil, along with the peppermint extract and green food coloring. Mix until ingredients are well combined and food coloring is evenly distributed. If mixture is too wet, add another ½ cup sugar until scrub is to desired consistency.
  3. Spoon scrub into air-tight containers (such as a mason jar) and decorate with twine or ribbon.

Holiday Beverages

Did you know?  A report from 2001-04 NHANES (National Health and Nutrition Examination Survey) database indicates the average American consumes 22 teaspoons of sugar a day.  That adds up to 335 calories with zero nutritional value!starbucks

The holiday season can bring an abundance of delicious seasonal drinks. With a little knowledge, moderation and self-control, you can still enjoy your favorite holiday beverage!

Nothing says ‘it’s the holidays’ quite like a creamy cup of eggnog or a mug of spiced apple cider. However, you may be shocked to see how much sugar these beverages actually contain.

Holiday Beverage

Serving Size



Chestnut Praline Latte


39 grams


Spiced Apple Cider

1 cup

27 grams



1 cup

21 grams


White Russian


16.1 grams




1 gram



How do you plan to stick to the goal of limiting your non-milk beverages to less than 200 calories? Below are some tips to help you out!

  • Choose unsweetened beverages (sparkling water or iced tea). Limit your sugar alternatives which tend to be ultra-sweet.
  • Consume the recommended 8, 8oz. glasses of water each day
  • Pay attention to serving sizes. Serve your favorite seasonal drink in a small glass.
  • If you do chose to have a holiday beverage, ENJOY it!

Be mindful by practicing relaxation techniques

We have reached the halfway mark of our Maintain, Don’t Gain Holiday Challenge! At this time of year, schedules get busy and quite often we spend our moments thinking about future events and tasks instead of being in and enjoying the present moment. Being mindful and practicing relaxation techniques could be just what you need to bring cheer to this holiday season!

Wellness Options at Work offers a wide variety of Stress Management resources and tools for you to use.

Check out one of our Relaxation Guide videos, ‘Breathe Easy’ to help you unwind this week.


Additional mindfulness videos and resources for you to try!

  1. Relaxation Guide
  2. Mindful Movement Video
  3. 30 Ideas for Relaxation (pdf)
  4. Health Benefits of Meditation
  5. Stress and the Working Parent (pdf)
  6. Stress Management (pdf)
  7. The Relaxation Response: A Mental Vacation (pdf)
  8. The Science of Perception: How We See the World Can Make Us Healthy or Sick!
  9. Time Management (pdf)
  10. Unresolved Problems: A Source of Stress (pdf)
  11. UW Health Integrative Medicine Services UW Health offers massage, acupuncture, healing touch, Feldenkrais Functional Integration and massage therapy/body work of various types. UW Health employees are eligible for a one time discount of $15.00 for each of the individual services.