Featured Posts

Exercise/Walking Routes

Depending upon your fitness level and time available, choose the walking map that best fits into your day.

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Cycling

Casual cyclists and experienced road warriors can check out bike-friendly resources and discounts available to all UW Health faculty and staff.

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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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Spring Training and Healthy Eating

Avocado and Fruit Salad with Citrus Dressing

 Healthy Eating Ideas on Pinterest

 Did you know UW Health manages a lively wealth of  resources on Pinterest?  Take a look at Healthy Recipes or  Nutrition Topics and see how you can partner your active  lifestyle with healthful eating.  Whether you’re looking for a  heart-healthy dish, low sodium or even kid-friendly, you’ll  find several recipes to meet your needs. 

 Be well.

 

TEAM STANDINGS: WEEK 4

If you see a yellow blank for any week/team captain/team name, please email wellness@uwhealth.org with your data and we will update the information for week 5.

 

Spring Training: Make Your Plan

Week 3 Team Standings!  …The quadruple check worked!

*If you see a yellow blank for any week/team captain/team name, please email wellness@uwhealth.org with your data and we will update it for week 4.  

The most successful people in life have a plan.

Take a few moments to brainstorm a your list of ways you enjoy being active. Develop an extensive list; indoors and outdoors, at home or at the gym, a workout for when your knees hurt and when they feel good, an activity you do best with an exercise buddy or something you enjoy solo, long workouts and short, quick workouts, to and from work options.

Determination to succeed is your first step…followed by planning.  Keep this list handy so in any situation, you are prepared to act.

Ready for a Challenge? Try a 7-Minute workout.  Remember, every exercise can be modified and you can repeat the workout for a 14, 21 or 28 minute challenge!

HIGH-INTENSITY CIRCUIT TRAINING: THE 7-MINUTE WORKOUT

 

 

Spring Training: Get your 10…10…10!

Can You Relate?

  • A lack of time or energy is often reported as a barrier to getting the recommended 30 or more minutes of exercise a day.

Did you Know?

  • An active lifestyle that includes engaging in physical activity for 10 minutes multiple times a day can have the same health benefits as more structured exercise for longer periods.

Where will you plan your 10…10…10 into today’s schedule?

 

Week 2 Results

Spring Training: Week 1!

Week 1 Results 

Movement Melts Away Stress

As much as it may stress you out just to think about exercising, once you actually start working out, you’ll experience less stress in every part of your life.

“Exercise produces a relaxation response that serves as a positive distraction,” says Cedric Bryant, chief exercise physiologist for the American Council on Exercise. He says it also helps elevate your mood and keep depression at bay.  Top 10 Fitness Facts – WebMD

Eat What You Love, Love What You Eat: Final Discussion

We made it to the final week of the book club! Thank you to everyone who has participated.

This week we’re wrapping up the book.healthy-eating-habits

Answer any or all of the following:

  1. Did you like this book? Dyou find it useful? Why or why not? Would you recommend to someone else? Explain why or why not.
  2. Pick a recipe or menu from the last section of the book (“Eat”) and report back: was it good? Would you make it again? Would you make more of the recipes from the book? Why or why not?
  3. Feel free to give any comments you have about the book overall.

I look forward to hearing your thoughts – Lia

Eat What You Love, Love What You Eat: Discussion 3

This week we’re focusing on section 3, “Live.”

Answer any or all of the following:

  1. How do you feel about exercise? Is your relationship to exercise tied up with food in some way? If yes, how? How do you feel about May’s approach to exercise? After reading this section, imagesCAUEZPPLdoes it change your view on exercise in any way?
  2. Pick a strategy, try it and report back. Did it help? Not help? What are your thoughts/observations?

Strategies:

Chapter 17: Every Little Bit Counts

Chapter 18: Applying TFAR

Chapter 19: Setting Powerful Goals

Chapter 20: How to Use a Pedometer

Chapter 21: Simple Stretches

Chapter 22: Simple Strength Training

Chapter 23: Interval Workouts – Taking It Up a Notch

Chapter 24: Mindful Movement

I look forward to hearing your thoughts – Lia

 

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?

Strategies:

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

Week2Day1_PachelbelConcentration

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.