Step Up to Better Health Greendale
Step Up to Better Health has been serving the
Step Up to Better Health Goals:
Greendale Community for over two decades.
- Improve the Nutritional Status of Greendale Residents
- Increase the Physical Activity Levels of Greendale Residents
- The Greendale High School Garden, the Children's Garden, and the Community Garden at St. Thomas of Canterbury
- Step Up to Better Health Walk/Run
- Hallway Walking program
Infused Water Recipes
FREE Greendale Walking Trail Map
Get Out & Explore! Wisconsin Trail Information
Wisconsin Parks Trail Tips
Fueling Your Body for Health
Summer Vegetable Garden Recipes
Curious About Compost?
What is composting?
Composting is nature’s way of turning your “waste” into a valuable soil conditioner. It is the best and easiest way to get rid of your kitchen and yard waste!
• Save you money by reducing the need for expensive bags and commercial soil amendments.
• Help your garden and lawn by improving the fertility and health of your soil.
• Save water by helping the soil hold moisture and reducing water runoff.
• Benefit the environment by recycling valuable organic resources and extending the lives of our landfills.
Learn more about what food materials can go in your home compost.
Want to learn more?
Check out the The Complete Composter and Reap a Heap of Benefits guides from the Department of Natural Resources.
Increase Your Water Intake with these Infused Water Recipes
Infused Water Tips and Tricks
- Infused Water Recipes Handout
- Citrus Infused Water(Español )
- All recipes on the handout uses 5 cups of water.
- Make and enjoy right away or let sit in the refrigerator overnight for maximum flavor.
- Use a water bottle with an infuser or strain ingredients to use with any water bottle.
- Remember to rinse and wash water bottle after every use to prevent bacteria from collecting.
FREE Greendale Walking Map
Stop in to the Health Department or other various locations pick up your Greendale Walking Map. This map has 10 color-coded walking routes with distances listed.
A special thank you to Girl Scout Troop 8035, Greendale Woman's Club, SAGE, and AARP for working on this project.
Download your map here.
For more information about walking and other resources, take a look at the digital brochure.
WISCONSIN is home to 49 state parks, 15 state forests and 44 state biking trails, with trails for all abilities and activities. Several properties offer dedicated trails for mountain biking, ATVs or horseback riding, but with over 24,000 acres of state trails, there are plenty of ways and places to explore.
Before you go, review the Wisconsin Trail Report from Travel Wisconsin to check out general trail conditions.
Visit the DNR's Wisconsin State Parks webpage for trail maps, directions and park info.
If you can’t make it to a state property, check out a local trail in your county or city or participate in a National Trails Day event, like Preserve Protect Explore - Sunrise to Starry Skies at the Kickapoo Valley Reserve.
The DNR offers many ways to get more involved with our trails, with volunteer opportunities at most state parks, forests and trails for trail maintenance and stewardship. See all of the current volunteer opportunities on the Wisconsin State Parks’ Volunteer Opportunities webpage.
Find even more volunteer opportunities by joining Friends Groups, nonprofit organizations whose members volunteer their time, services and support to enhance Wisconsin’s state parks, forests, trails and recreation areas.
Another way to get involved is to become a Trail Reporter for the Wisconsin Office of Outdoor Recreation. Trail Reporters update trail conditions throughout the summer season.
You can sign up to become one here
- A Wisconsin State Park System vehicle admission sticker is required on all motor vehicles stopping in state parks, forests and recreation areas. Vehicle Admission Stickers | Wisconsin State Park System | Wisconsin DNR
- A state trail pass is required for all people age 16 or older biking, cross-country skiing, horseback riding or in-line skating on certain trails. A state trail pass is not required for walking or hiking. Wisconsin state trail pass fees are the same for residents and non-residents. The annual pass is good for the calendar year and the daily pass is good for the day of purchase. State Trail Pass | Wisconsin State Park System | Wisconsin DNR
- Most Wisconsin state parks, recreation areas, trails and forest campgrounds are open from 6 a.m. to 11 p.m. There are some exceptions. Park hours may vary and are posted in the park office.
- All linear/rail trails will be open to the public, including ATV and horseback riding trails.
- ATVs, UTVs and off-highway motorcycles are exempt from registration requirements. Resident and non-resident all-terrain vehicle operators do not need a trail pass to ride state ATV trails.
- Access Ability Wisconsin offers all-terrain outdoor wheelchairs for rent at several locations across Wisconsin, making trails more accessible to visitors of all abilities. Visit Access Ability’s websitefor more information and rental locations.
- Cyclists of any skill level can cover some miles with Wisconsin's touring bicycle trails. Many are along former railroad corridors, like the recently re-opened Elroy-Sparta Trail.
- Local ATV clubs make Wisconsin a destination for riding. Ride Wisconsin ATV/UTV trails with scenic stop-offs.
- Horseback riders can enjoy more than 800 miles of trails in state parks, forests, recreation areas and unsurfaced trails. Highlights include Wildcat Mountain, Richard Bong State Recreation Areaand Governor Dodge State Park.
- Some state trails follow local roads and county highways. Remember to share the road – shoes on the left, wheels on the right.
- Check out stewardship and recreational events on the American Hiking Societyevent calendar.
- Remember to leave no trace and take out any trash when you leave.
Choose immune-boosting nutrients! These nutrients play a role in boosting the immune system:
- Beta carotene
Beta carotene is found in plant foods, such as sweet potatoes, spinach, carrots, mangoes, broccoli and tomatoes.
- Vitamin C
Vitamin C-rich foods include citrus fruits, berries, melons, tomatoes, bell peppers and broccoli.
- Vitamin D
Vitamin D is found in fatty fish and eggs. Milk and 100% juices fortified with vitamin D also are good sources.
Zinc tends to be better absorbed from foods such as beef and seafood, but it's also found in plant-based sources, including wheat germ, beans, nuts and tofu.
Probiotics are good bacteria that promote health. You'll find them in cultured dairy products, such as yogurt, and in fermented foods, such as kefir and kimchi.
Protein comes from animal and plant sources, including milk, yogurt, eggs, beef, chicken, seafood, nuts, seeds, beans and lentils.
Keep the immune system strong all year long!
- Focus on a balanced eating plan.
Don't skip meals so your body stays well-fueled. Aim for five to seven servings of vegetables and fruits daily to provide those immune-boosting vitamins, minerals and antioxidants. A serving of fruit is one medium piece of fresh fruit, one cup of berries or melon, or one-half cup of canned fruit packed in its own juice. A serving of vegetables is one-half cup cooked or one cup raw. Getting these nutrients from foods versus vitamin or mineral supplements is always best. Many herbal remedies are marketed to help fight colds or shorten their duration, but check with a health care provider before taking any supplements or medications. And don't forget fluids. Remember to drink adequate fluids throughout the day. Plain water is best.
- Crack down on spreading germs.
Good hygiene and hand-washing help prevent the spread of germs. Remember to wash produce before eating or using in recipes. Clean glasses, forks, spoons and other utensils to reduce the spread and growth of bacteria.
- Increase sleep, reduce stress.
Getting adequate sleep and managing stress can be just as important as healthy eating to ward off the flu. Research demonstrates that lack of sleep and increased stress contribute to illness and overall poor health, so:
-Adults should get seven to nine hours of sleep each day, while children need eight to 14 hours, depending on their age.
-Healthy ways to cope with stress include meditating, listening to music or writing.
-Physical activity is another strategy to manage stress and may reduce the risk of some chronic diseases that can weaken your immune system (11/19/21)