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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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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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Unwrapped (Week 2): Not a Veggie Fan? Here are 5 Quick Tips to Add them to Your Day

Wellness Workshop


The Unwrapped Fruit and Vegetable Challenge is well underway! Perhaps the first week was a breeze and you quickly adapted to a serving of fruit at breakfast, plate full of veggies at lunch and dinner, and a few servings as snacks, too. Or, perhaps you did very well at achieving your daily servings of fruit, but are struggling with vegetables. If you are finding that you, or your family, are simply not veggie fans this post is for you!

Here are 5 quick tips to get to 5 servings of vegetables per day!

  1. Choose recipes where vegetables are sneaky additions.

Chili, meatloaf, casseroles, and pasta are great entrees that allow for a serving or two of vegetables with little notice. For example, shredding a zucchini or carrot into pasta, chili or meatloaf is a great way to add both fiber and another serving of vegetables. Or, consider tossing frozen peas or green beans into your latest casserole.

  1. Make stock from your trimmings.

If soup or stew is on the menu, don’t toss away the tops of carrots, spinach or broccoli stems, or even the wilted lettuce. Instead, save them to make a delicious stock or broth. Save these trimmings in a large container in the freezer. When the container is full, pour the contents into a large pot, cover with water and bring to a boil. Once boiling, reduce to a simmer and let it cook away for up to 12 hours, adding water as needed. You will be left with a savory and aromatic broth for a variety of uses.

  1. Create a vegetable buffet.

People, especially kids, love to have a choice in what they eat. When serving pizza, kebabs, tacos, sandwiches, or salads lay out an assortment of vegetable toppings such as lettuce, tomatoes, green onions, colorful bell peppers, zucchini and summer squash, and fresh herbs. Check out more family-friendly recipes from UW Health or KidsEatRight.org.

  1. Make it fun!

Create vegetable recipes with colorful and fun shapes. Consider using cookie cutters to slice cucumbers, squash and peppers in creative shapes. Try to find a vegetable of every color of the rainbow to keep mealtime appealing. Or, consider a container garden with summer vegetables like tomatoes, peppers and fresh herbs.

  1. Add friendly flavors!

Remember that it takes 10 to 15 tries of a new food or vegetable to learn to like it. So, hang in there if you have only tried a certain vegetable 2 or 3 times. In the mean time, pair new vegetables with flavors that you enjoy.

  • Shred cheddar cheese over broccoli and cauliflower
  • Dip Carrots and Celery in peanut butter
  • Create a ranch or dill flavored dip for other raw vegetables with plain Greek yogurt and a flavoring packet.

If you have tried all of these tips, perhaps all you need is a little motivation. Seek out some friendly competition at home or at the office and share your progress. The Unwrapped Challenge tracker is available online in the Library. Looking for more family-friendly trackers? Try the UW Health 5210 tracking sheet or one from Fruit & Veggies More Matters.

For suggestions on what to count as one serving of fruit or vegetable consider the following:

1 Serving of Fruit equals:

  • 1 Cup 100% Fruit Juice (Try not to exceed 1 cup per day)
  • 1 Cup Fresh Fruit
  • ½ cup Frozen or Canned Fruit
  • ¼ Cup Dried Fruit

1 Serving of Vegetables equals:

  • 1 Cup 100% Vegetable Juice (Try not to exceed 1 cup per day)
  • ½ cup Cooked (Potatoes, Sweet Potatoes and Corn do not count)
  • 1 Cup Raw Vegetables, including Raw Leafy Greens

Unwrapped (Week 1): Start small on your way to 6 a day!

Wellness Workshop

Are you ready to prepare your plate and palate for a delicious new approach to nutrition? Over the next six weeks we will explore the health benefits that come from eating a variety of fruits and vegetables as well as, fun and tasty ways to add them to your day. Join the Unwrapped challenge to start your journey to six servings per day!

Or, perhaps you need a nudge? Let’s start by learning why fruit and vegetables are so healthful.

  1. Fruit and vegetables are nature’s multivitamin.

They are nutrient-dense which means that are loaded with vitamins and minerals. These vitamins and minerals are involved in almost every process and step in metabolism. We need vitamins and minerals to:

  • Help convert fat, carbohydrates and protein into energy
  • Build and maintain our body structure from bone and muscle to hair and nails
  • Help fight disease and support our immune system
  • Provide necessary fibers to keep aid digestion
  1. Fruit and vegetables also are a great way to create a balanced plate.

The USDA’s MyPlate program recommends one-quarter to one-half of the plate filled with vegetables and one-quarter or less of the plate with fruit. This is because fruit and vegetables are relatively low in calories and high in water and fiber, which can help to fill you up. Consider 200 calories of broccoli versus a 200 calorie donut; the volume is significantly different.


  1. Every color counts.

In addition to vitamins and minerals, fruit and vegetables have a variety of phytochemicals. A phytochemical is a plant-based antioxidant. Most phytochemicals are associated with the color, or pigment, of the skin or flesh of the fruit and vegetable. Consider tasting the rainbow with a variety of fruit and vegetables!

  • Red (apple, cranberries, tomato): Lycopene
  • Orange and Yellow (citrus, melon, carrots, squash): Carotenoids, Lutein
  • Green (leafy greens, broccoli, kiwi, avocado): Chlorophyll
  • Blue and Violet (berries, eggplant, beets, red grapes): Anthocyanin, Flavanoids

Consider this your gentle nudge to think about adding a serving (or extra serving) of fruit or vegetable to your day. Remember, small steps lead to big changes. By adding one serving per day each week of the Unwrapped challenge, you will be eating 6 servings of fruit and vegetables by July!

For additional details on the Unwrapped Challenge and to register click here! If you are still looking for ways to support local farmers and get your weekly share of fresh fruits and vegetables UW Health CSA vendors: Wholesome Harvest and Vermont Valley Farm still have shares available!

Add flavor to enjoy healthier meals

The McCormick® spice company has partnered with the Academy of Nutrition and Dietetics, the USDA and ChooseMyPlate to develop recipes and resources identifying ways to add flavor to our everyday meals without adding sodium or unhealthy fat.Flavor my plate image

Starting with just 10 basic everyday herbs and spices, you can create countless healthy and delicious meals.  Adding herbs and spices are a healthy and cost effective way to enhance vegetables, whole grains and lean proteins.


Flavor MyPlate

Unwrapped: Nutrition. Naturally.

Wellness Workshop

Prepare your palate for a tasty new approach to nutrition with the Unwrapped challenge!

Throughout the 6 week challenge, Unwrapped will show you how to enjoy nutrition naturally.  You will track your intake of fruits and vegetables with web-based tracking. The online features include FREE mobile access, Unwrapped Buddies, message boards, an activity tracker and more!

Your goal is to improve your intake of fruits and vegetables to ensure that your body receives the nutrients it needs to remain healthy and strong.  A bonus, for most individuals, is maintaining a healthy weight and boosting your immune function! 

Unwrapped Challenge Schedule

Monday, 6/22/2015 to Sunday, 8/2/2015


1.  Go to UW Health Unwrapped Challenge. 

2.  On the left navigation bar, find Click Here to Register.  Accept the Terms of Service.

3.  Enter our company password UWHealth2015. Note: The password is case-sensitive.

4.  Create a user profile.  Do not use your UW Health username and password!

Frequently Asked Questions

Kick Off Rallies

June 11, 11:30a-1:00p – CSC booth in H elevator lobby near cafeteria

June 12, 11:30a-12:00p – 8501 Excelsior, room 113

June 16, 11:30a-12:30p – walkway between 1 and 20 S Park Street

June 18, 11:30a-12:00p – AOB, room 116

June 19, 11:30a-12:00p – ASB, room 160.5



Spring Training: A PHOTO FINISH!

Team Finish



Take a few minutes to reflect on your accomplishments over the past 6 weeks.  




What character traits have emerged from you while participating in Spring Training? Determined…enthusiastic…dependable…committed?  We have reached the finish line for the Team Challenge, however your ‘training’ is not over.  We hope our annual Spring Training challenge has solidified your dedication to find an opportunity to enrich your health…every day.

Please take a few moments to share your feedback about Spring Training 2015.  



* Note – Individual and team prizes will be sent to Team Captains via inter-D mail over the next 2 weeks.  Please watch for your prizes!

Bike 4 Boys and Girls Club

The Boys and Girls Club of Dane County serves more than 3,000 local youth every year, inspiring them to reach their full potential and giving them the necessary skills to get there.  

You are invited to help the Boys and Girls Club achieve their goals by participating in their annual Bike 4 Boys and Girls Club on Saturday, July 18. This is a fun, family friendly event with plenty of opportunities to participate:

  • Ride –  8, 25- and 50-mile routes are available.
  • Donate toward Team UW Health & Unity
  • Volunteer

Everyone is invited to celebrate after the ride with music, entertainment and food. Learn more online, invite your family and friends, and sign up today to make an impact on our community!

If you have questions, please feel free to contact one of UW Health & Unity’s team captains:

Mark Hamilton

Lisa Riehl

Michael Rosenblum

Tammy Seiler

Spring Training: Rounding the Turn

Week 5 Team Standings

Your fitness endeavors over the past 5 weeks may have prepared you to think about your fitness in a new way.  Can we hope that your thoughts have become… how will I get my fitness today?

Are you ready to consider adding activity to your commute?

  Bike to and/or from work.

 At home get ready for work as usual. Hop on your stationary bike and pretend that you are commuting to the office by visualizing your route. Complete your ride. Get into your car and drive to work.

 Put your bike on the bus; bus partway‐bike partway.

 Put your bike on a car rack. Drive part way in. Park the car. Bike to work.

 Put your bike on a car rack. Drive all the way. Park the car. Go for a ride prior to going into work.

 Rent a B‐cycle.

 Walk to and/or from work.

 Take the bus, get off a stop (or more) early and walk.

 Take the bus, jog in place throughout the ride.

 Drive part way, park your car and walk in.

 Drive the whole way. Park your car. Take a walk before starting work.

 Leave an extra set of clothes at work and bike/walk or run before or after work.

 Roller skate or Roller blade

 Ride your scooter (non‐motorized)

There are so many ways that you can add activity to your commute.

Get creative!

Share your story or share a photo with us.

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.



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!




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