Exercise Classes

Exercise Classes

Exercise classes are available for UW Health Faculty and Staff. Sign up today!

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Recipe Resources

Recipe Resources

Browse numerous websites for the best seasonal recipes using ingredients found from the garden, Farmer’s Market or local grocer.

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Farmers’ Market Cafe

Farmers' Market Cafe

Skip the Lines - Order Online! The Farmers' Market Cafe now offers online ordering. You can have your custom-made sandwich, salad, smoothie and more ready for pickup at a time that is convenient for you.

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Where are we walking? Any suggestions?

Walking routes shared by Fall 4 Walking Participants

This week’s perfect score: 11elderberry[1]

There are places or routes scattered all around us that we enjoy for all sorts of reasons: they are close, hilly, level, scenic, near a coffee shop, or tucked away.   This week’s challenge is to share your favorite walking routes or places with the rest of us! It’s exciting to discover new places, and it’s fun to share those places with friends. If you take the time to share with us, you’ll earn an additional two points.

So many ways to share….

Post to the Blog: Just write a quick post

Email your route: Send your MapMyWalk route to us at: Wellness@uwhealth.org. We’ll post those links on the blog for everyone else to view. You do NOT need MapMyWalk to view the link on our blog. Remember, it would be helpful to the rest of us if you use descriptive titles for your routes.

Facebook: Share you MapMyWalk route with the Fall For Walking (UW Health) group.


The Madison area is blessed twofold: an abundance of lakeshore, and excellent public access. Join the Friends of the Lakeshore Preserve to discover some hidden gems. If you can’t make these events, don’t fret. You can still earn your two points. Pick another path in a natural setting, and take a walk. Then let us know about your experience.

Wednesday 10/1 Lunchtime Stroll  hosted by the Friends of the Lakeshore

Saturday 10/4 Morning Walk hosted by the Friends of the Lakeshore

Why do we walk?

From an incredibly young age, we become determined to walk. Why? ForFall 4 Walking independence? To get up and GO when we want to? For the joy of propelling ourselves forward?

At some point, we transfer that joy to other modes: skates, bicycles, cars or motorcycles. Faster, longer distances = even more independence. And yet, if you’ve struggled with your own health, or watched your parents struggle with their own mobility, you know the desire to get up and walk is deeply ingrained into our psyche.

Don’t wait. Rediscover that independence, that simple joy. You don’t need anything to enjoy a walk. Just you. Alone. With a friend. In a group. Let your body propel you and let your mind stop planning, worrying, anticipating, judging. Find a pace that feels right to you and just walk. See what unfolds as you go. Something unexpected can happen… and probably will.

The health benefits of walking

Tuesday 10/21 Walk with a UW Physical Therapist at Research Park Sports Medicine

Wednesday 10/22 Walk with a UW Physical Therapist at Edna Taylor Conservation Park

Thursday 10/23 Walk with a UW Physical Therapist at Pheasant Branch Conservancy

Thursday 10/23 Walk with a UW Physical Therapist at The American Center

Wednesday 10/29 Tom Rutlin & Nordic Walking at WIMR

Wednesday 10/29 Tom Rutlin & Nordic Walking at AOB

All your logistical questions answered!

This week’s perfect score: 7HA-40235-14 Fall 4 Walking digital calendar (2)

Points, Points, Points….

In order to add a sense of accomplishment, commitment, adventure, (and a bit of competition), this program is point driven. You earn a point for every day that you meet your personal walking goal. If you participate in a challenge or an event AND post about your experience on this blog, you will earn an additional two points. A fillable PDF is available as a tool for you to track your progress and remind you about upcoming events/challenges.  These events can be easily uploaded into your Outlook calendar.

Some of us at UW Health can’t use the PDF form electronically, but can print it and use it as a chart. You will NOT have to send this form back to Wellness Options at Work. All participants’ points will be compiled by a survey tool which will be sent to you every Monday. Your input must be complete by Monday at midnight. An aggregate of Fall 4 Walking’s progress towards meeting their goals will be posted every Wednesday.


People are more resilient when they have a network of support: family, friends, close and casual colleagues. All these relationships have the potential to buoy you up. Fall 4 Walking offers a framework to connect with others. Do you like Facebook? Join our Group: Fall for walking (UW Health). Would you like to share or view walking routes? Use a FREE app called MapMyWalk. (More information on this next week.)

Register for a group event:

Wednesday 10/1 Lunchtime Stroll  hosted by the Friends of the Lakeshore

Saturday 10/4 Morning Walk hosted by the Friends of the Lakeshore

Tuesday 10/21 Walk with a UW Physical Therapist at Research Park Sports Medicine

Wednesday 10/22 Walk with a UW Physical Therapist at Edna Taylor Conservation Park

Thursday 10/23 Walk with a UW Physical Therapist at Pheasant Branch Conservancy

Thursday 10/23 Walk with a UW Physical Therapist at The American Center


All participants will receive a vibrant yellow cap to enhance your visibility while walking. Wellness Options at Work will distribute these prizes via inter-D mail so you can wear the cap during your walks. At the end of the program, the individual(s) who earns the most points will receive additional recognition. The most important “prize” will be discovering a different route to release stress: a pathway to change your outlook, become more aware, add more physical activity, and to connect with those around you.

Let’s Go…

It’s a partnership. You will meet your commitment today and promise to try at least ONE challenge/event. We will help and support you on your journey. You can expect an email on Mondays explaining the challenge or event. We’ll also send you the survey link that day as well. On Wednesdays, we will post thought provoking materials and video clips. Let’s get started.

Interesting Activity: MOVIE—Walking the Camino at Sundance Theaters 9/19-9/25. www.caminodocumentary.org (No, you can’t earn points on this activity…)



Screen Time

Although many recent studies with increased screen time have been done on younger generations, it is also an issue for adults.

“Among what exists is a 2011 Journal of the American Medical Association analysis that found high rates of TV-watching correlated with higher rates of cardiovascular disease, type 2 diabetes and, well, dying in general. A 2012 U.S. Department of Agriculture publication noted “strong and consistent evidence in both children and adults … that screen time is directly associated with increased overweight and obesity.” (Rickert, 2013)

Read this recent article from the Wisconsin State Journal for more information on adults and screen time.

Increased screen time has become a major issue nationwide over recent years. Studies have shown that the massive improvements in technology and increased screen time can be associated with obesity, irregular sleep, impaired academic performance, violence, and other various health conditions.

Here are some tips and resources on how to help decrease screen time.

•Remove the TV or computer from the bedroom
•Do not allow TV watching during meals, work or homework
•Do not eat while watching TV, using the computer or other electronic devices
•Decide which programs to watch ahead of time; turn off the TV when they are over
•Keep a record of how much time is spent in front of a screen; try to spend the same amount of time being active
•If it is hard not having the TV on, try using a sleep function so it turns off automatically
•Be active during screen time; create a physically active game out of a television show, movie, computer or video game

Here are some FAQs recommended by the USDA about increased screen time and ideas to help you overcome these obstacles:

“I’m exhausted after work and just want to sit on the sofa!” It can be difficult to break your routine. Start by making small changes. For example, do you watch three hours of television most nights? Try cutting out just one program, and use the time to take a walk or play with the kids. Find activities that you enjoy and will look forward to – anything that gets you moving. Being active with family or friends can help you create a healthy new routine.
“I like to play video games that have an active component, like yoga or tennis. Do those count as screen time?” Some active video games count as physical activity. Limit the amount of time you spend inactive in front of the television, including video games. Playing an active video game can be a fun way to get physical activity. The activity should make your heart beat faster and your breathing rate pick up for it to count as physical activity.
“I’ve logged my screen time, but I can’t figure out how much TV time I should set as my goal. Are there recommendations that I can follow?” Try limiting your total screen time to 2 hours a day (outside of work or school). Start by picking your favorite shows that you want to watch. Find other activities, such as walking, or find a new hobby that you enjoy doing in place of watching television.

For recent studies on affects of increased screen time refer to the links below.
ISU Study: Limiting screen time improves sleep, academics and behavior
American Academy of Pediatrics: Characteristics of Screen Media Use Associated With Higher BMI in Young Adolescents



Rickert, C. (2013, December 8). Maybe its the adults who need less ‘screen   time’. In Wisconsin State Journal. RetrievedJuly 29,2014, from http://host.madison.com/news/local/columnists/chris-rickert/chris-rickert-maybe-it-s-the-adults-who-need-less/article_af6df0c2-9c6e-52fb-94d6-f275d427b3b1.html

United States Department of Agriculture. Weight Management: Decrease Screen Time. In Choose My Plate. Retrieved July 24, 2014, from http://www.choosemyplate.gov/weight-management-calories/weight-management/better-choices/decrease-screen-time.html#overcome

Serving Size

There has been a DRASTIC increase in serving sizes of items from beverages to bagels over the past 20 years. So, what is the correct serving size of fruits and vegetables and how do your 5 or more each day?

A practical view of a serving size of fruits or vegetables:
• One medium piece of fruit
• ½ cup cut-up raw or cooked fruit/vegetable
• 1 cup leafy greens
• ¼ cup dried fruit


A method available to determine serving sizes, if unable to use measuring tools, is the Hand Method. This is a visual way to determine the portion sizes. Some examples include:
• Thumb= 1 ounce or teaspoon
• Palm= 3 ounces (4 ounces = ½ cup)
• Fist= 8 ounces or 1 cup

Another method available is to eyeball the food. By using this method, you can compare food to different household items. Some examples include:


















For tips on how to get your 5 (or more) each day, check out the following resources :
10 Reasons to Eat MORE Fruits and Vegetables
How to get your 5 servings of fruit
How to get your 5 servings of vegetables
Seven ways to serve up your servings




Farmers’ Market Cafe

  • Skip the Lines – Order Online! The Farmers’ Market Cafe now offers online ordering. You can have your custom-made sandwich, salad, smoothie and more ready for pickup at a time that is convenient for you.
  1. Setup an Account: To set up an online ordering account, email FoodServAdmin@uwhealth.org with your full name, email and phone number.
  2. Order Online: Visit https://netcatering.hosp.wisc.edu/ to place your order (Please place orders by 8:30am the day you wish to receive it)
  • Buy Fresh logoAs part of our commitment to health and the local community, the Farmers’ Market Cafe features as much fresh, local and seasonal produce as possible. With this initiative American Family Children’s Hospital supports sustainability, as the average food miles for Market produce is only 56 miles, while offering better taste and nutrition.  Fresh fruits and vegetables consumed immediately after harvest have more nutrients and better flavor.  All Farmers’ Market Cafe selections are My Smart Choice items that represent healthy food and beverage options, locally-sourced whenever possible.

Sugar-Sweetened Beverages

What exactly is a sugar- sweetened beverage? A sugar -sweetened beverage is any drink that contains added sugar and has little to no nutritional value. Some examples of sugar-sweetened beverages include, but are not limited to:
• Regular Soda
• Sweetened Teas and Coffee Drinks
• Flavored Waters
• Energy Drinks
• Sports Drinks
• Fruit Flavored Drinks

Sugars found in beverages include natural sugars and added sugars:

Natural sugars are inherently in fruits and vegetables. These beverages support your health and are comprised of beneficial vitamins and minerals. An example of a natural sugar would be fructose in fruit.

Added sugars include any caloric or non-caloric sweetener added to beverages during handling or preparation of the beverage. Added sugars may not support your health. Examples of added sugars include high fructose corn syrup or agave nectar.

For more information on natural vs. added sugars and different names of added sugars that occur on nutrition fact labels check out this Added Sugar Fact Sheet. Other resources on Sugar, Sugar-Sweetened Beverages and Alcoholic Beverages can be found by clicking the links below.

Sugar 101
My Plate: Added Sugars

Sugar Content in Alcoholic Beverages


Are you stuck at your desk for part or all of the day? Sitting at a desk can be exhausting, both physically and mentally. According to the Medical Billing & Coding and the U.S Bureau of Labor statistics, the average American reports sitting for 9.3 hours a day. Similarly, a study published in May 2009 by the Medicine & Science in Sports Exercise discovered sitting for extended periods of time is correlated with abundant health risks such as cardiovascular disease.

One of the four habits in the 5210 challenge is indulging in 1 hour of physical activity. Remember, physical activity is defined as any type of movement that requires more energy than resting. Examples of physical activity include, but are not limited to: walking, gardening, performing house-hold chores, aerobic activity, and deskercising.

The term deskercise refers to exercises that you can do while at your desk. Throughout the following videos and attachments, you will be informed about multiple exercises and stretches that you can do during your work the day. All it takes is a few minutes to view, and before long you will be able to determine some of the exercises and stretches that are attainable for you. Take 5 minutes a few times a day to get up and moving. It will not only help you mentally, but will also help you get physically active during the day!

Deskercise: Jogging and Chair Squats
Deskercise: Stretches
Stretching Breaks
Deskercise Handout

*As with any form of exercise, if you feel any pain or discomfort please discontinue.

Some other ways to be physically active during your work day besides deskercising include:
• Taking the stairs instead of the elevator
• Stretching
• Taking a walk around the office building
• Stopping by your co-workers office rather than calling or emailing
• Taking a walk with co-workers over your lunch hour
• Walking to fill up your water bottle

CLICK HERE for more resources on physical activity. CLICK HERE for walking routes around UW Health Clinics and Facilities. Inspire others by sharing exercises or photos of your favorite ways to be physically active on the blog!


What is Success?

Success, what a unique word. It has a different meaning for each and every individual. To one individual success may be increasing their daily physical activity from 30 to 45 minutes, where as another individual may feel success by increasing their daily physical activity from 0 to 10 minutes. Success is not perfection; it is something you work toward to help yourself improve.

This summer, challenge yourself to develop a healthier lifestyle with the four 5210 goals. Where will you find your success from this challenge? Personalize your 5210 experience by setting specific goals for each of the four areas.

A participant from last year’s program did not realize how much sugar they were consuming and felt success when cutting their sugar-sweetened beverages intake in half. At the end of this four week challenge, what will success look like to you? Motivate yourself and others by sharing your success story on the blog.

Congrats to our Wellness Champion on receiving the DAISY Award for Nursing!

daisyThe DAISY Award is a nationwide program that rewards remarkable care, clinical skills and extraordinary compassion in nursing. It is given to outstanding licensed nursing professionals in more than 1,700 health care facilities across the U.S.

The Award was established in 1999, by the family of J. Patrick Barnes, who died at age 33 of complications of Idiopathic Thrombocytopenic Purpura (ITP). Having been touched by the remarkable care demonstrated by nurses during Patrick’s illness, the Barnes family made it their mission to recognize exceptional nurses with the DAISY Award.

Each DAISY Award recipient is recognized with a framed certificate and a hand-carved stone sculpture entitled “A Healer’s Touch.” Additionally, the recipient’s team receives cinnamon rolls – a favorite of Patrick’s during his illness – with the sentiment that the heavenly aroma will remind them how special they are and how important their work is.

Daisy Award recipients at UWHC personifies our remarkable patient and family experience. They consistently demonstrate excellence through UWHC’s values of innovation, integrity, compassion, accountability, respect and excellence.

Wellness Champion: Andrew O’Donnell, BSN, RN, Nurse Clinician, TLC