practical tips for optimal intellectual wellness...page 2 healthy halloween the following tips are...
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The purpose of the “Wildcat
Wellness Connection”
newsletter is to keep you
informed about wellness
related issues. Please note
that information in this
publication, along with
other similar materials, is
meant to complement the
advice of your physician,
not replace it. Before
making any major changes
in your medications, diet or
exercise, please consult
your physician.
If you have any questions or
comments please feel free to contact the Employee Wellness Graduate Assistant:
Gabrielle McAlary
wellness@nmu.edu
VOLUME IV ISSUE II October, 2016
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There are eight dimensions of wellness and the
wellness committee has decided to focus on each
of these in our monthly wellness connection. This
month’s newsletter will focus on intellectual
wellness. Intellectual wellness is an important
dimension of wellness. It inspires us to engage in
creative and mentally stimulating activities.
Intellectual wellness helps you learn and
stimulates curiosity. “It is important to explore
new ideas and understandings in order to become
more mindful and better-rounded” and curiosity
motivates you to try new things
Practical tips for optimal intellectual wellness:
Be open-minded
Actively listen
Express yourself through creativity and artistic expressions
Travel
Retrieved 8/29/16 from: https://shcs.ucdavis.edu/wellness/intellectual
NMU and Marquette has great resources that are available to NMU faculty and
staff as well as Marquette residence:
Take a fine arts class. NMU offers many different art classes (drawing,
painting, pottery, photography, etc.). You can also take a dance or music
class.
Michaels offers online and in-store classes and events every month. To
stay up to date on their classes and events and for more information,
please visit their website: Michaels Classes & Events.
(retrieved 8/25/16 from: https://shcs.ucdavis.edu/wellness/intellectual).
These are free in-store events happening in
the month of October:
Painting – October 17 @ 6:30-8:30pm
Drawing – October 18 @ 6:30-8:30pm
Yarn Class – October 24 @ 6:30-
8:30pm
PAGE 2 Healthy Halloween The following tips are from the American Heart Association (AHA), How to Have a Heart-
Healthy Halloween article.
Tips for Trick-or-Treater
Fill up first: Eat a nutritious meal or snack before heading out to trick-or-treat. This
will reduce the temptation to eat Halloween candy while walking around.
Bag it: Do not use a pillowcase, instead use a small bag. A smaller bag will encourage
kids to take one piece from each house so you can visit more houses and this will
prevent receiving too much candy.
Get rid of it: Do not worry about have too much leftover; here are some ideas of what
to do with leftover candy:
o Keep enough candy for having one piece per day for two weeks and donate,
repurpose or throw away the rest
o Save it to give with Valentine’s day cards
o Save it for holiday baking
o Donate it as a care package to troops overseas or homeless shelters
Get moving: Wear comfortable shoes and bring a water bottle. Set a goal of how many
houses or streets you will visit, maybe make it a competition. Trick or treating can be
a fun physical activity for the whole family.
Safety first: Check expiration dates and inspect all edible treats before consumption.
For the Stay-At-Homer
Be THAT house: You do not have
to pass out candy. Pass out a
healthy alternative or non-edibles.
Here are some ideas:
o Jack-o-lantern clementine
oranges
o Snack size boxes of raisins
o Juice boxes or pouches
o Sugar-free chewing gum
o Snack packages of trail mix, pretzels, pumpkin seeds, or popcorn
o Glow sticks
o Crayons and coloring books
o Stickers
o Bubble makers
October is Dental Hygiene Month
Another way to stay healthy this
Halloween is to remember to
brush, floss and rinse after eating
Halloween candy.
Retrieved 9/28/16 from:
http://www.heart.org/HEARTORG/HealthyLiving/HealthyEating/Nutrition
/How-to-Have-a-Heart-Healthy-Halloween_UCM_317432_Article.jsp#.V-
wCffkrLIV
PAGE 3
Ingredients
1 large apple
1 c unsweetened applesauce
1/3 c honey
1 c rolled oats
1 c whole-wheat flour
½ tsp baking powder
1 ½ tsp ground cinnamon
1/8 tsp salt
½ c walnuts, chopped
Nutritional Information (2 medium cookies per serving): 366 Calories, 20 g Total fat, 2 g Sat fat, 9 g Monofat, 0 mg Cholesterol, 268 mg Sodium, 45 g Carbohydrates, 6 g Dietary fiber, 18 g Sugar, 6 g Protein
Nutrition Bonus: 191 g Potassium, 16% Iron, 35% Vitamin C, 3% Calcium
Directions: Preheat oven to 350ᵒF, then spray cookie sheet with cooking spray.
Peel apple and grate it using a fine grater or food processor. Squeeze out as much excess water from the grated apple as possible.
In a large bowl, mix the wet ingredients: applesauce, cooking oil, honey, and grated apple. In a separate bowl, ix the dry ingredients: oats, flour, baking powder, cinnamon and salt.
Add the dry ingredients into the wet ingredients. Mix then stir in the chopped walnuts.
Use a ¼ measuring cup to portion out 12 medium-size cookies onto the cookie sheet. Leave about 1-2 inches between each cookie. Bake for 10-15 minutes, until cookies are golden brown.
Retrieved 9/14/16 from: http://blog.myfitnesspal.com/apple-cinnamon-breakfast-cookies/
The Marquette Regional History Center
o October 1 @ 10am-4pm: Lake Superior Fiber Festival – this event features 10 demonstration
sessions including weaving, quilting, embroidery and knitting. Fine works will be put on display
for sale as well. There will be door prizes and a kid’s corner with fun activities.
o October 12 @ 7-8pm: Explosions, Fires, Floods and Other Fun Things – this event will reminisce
on weird things that have happened in Marquette over 167 years.
Marquette County CROP Hunger Walk – October 2 @ 1:30-5pm
o The walk will begin at 2pm at the First Presbyterian Church. Proceeds will support local,
national and worldwide hunger needs. Everyone who raises money to walk gets a free t-shirt.
Baraga Avenue Harvest Fest – October 8 @ 3-8pm
o A fun event for all ages, the festival will have food and drink, live music, street dance,
children’s activities and much more.
Downtown MQT Halloween Trick or Treat
o The business community provides a safe and fun opportunity for children to trick or treat.
Participating locations will have orange “Welcome Trick or Treaters” signs in their windows.
For more events and information, please visit http://downtownmarquette.org/events/.
References
American Heart Association (AHA) (2015, October 20). How to have a
heart-healthy halloween. Retrieved 28 September 2016, from
http://www.heart.org/HEARTORG/HealthyLiving/HealthyEati
ng/Nutrition/How-to-Have-a-Heart-Healthy-
Halloween_UCM_317432_Article.jsp#.V-wCffkrLIV.
Downtown Marquette (2016). Retrieved 29 August 2016, from
http://downtownmarquette.org/events/.
Intellectual Wellness - UC Davis SHCS. (2016). Shcs.ucdavis.edu.
Retrieved 28 September 2016, from
https://shcs.ucdavis.edu/wellness/intellectual.
Michaels (2016). Classes and events. Retrieved 28 September 2016,
from http://www.michaels.com/classes-and-
events/classesandevents.
MyFitnessPal. (2015, October 3). Apple cinnamon breakfast cookies.
Retrieved from http://blog.myfitnesspal.com/apple-cinnamon-
breakfast-cookies/.
NORTHERN MICHIGAN UNIVERISTY
WELLNESS COMMITTEE
1401 Presque Isle Avenue
PEIF #215
Marquette, MI 49855
Email: wellness@nmu.edu
PEIF – Recreational Sports
Healthy Habits Week: Explore new programs and activities designed for everyone. Commit to
new habits before the New Year starting October 10 through October 16. Try out a new drop-in class
and bring a friend because it is free during healthy habits week. There will be an open house for all
faculty/staff on October 12 at 11am-1pm. For PEIF Rec members there will be free health assessments
offered on October 11 at 6-8pm and October 13 at 11am-1pm. Healthy Habits Bingo will be offered
during this week, complete a bingo to earn one entry in a prize raffle. For more information, please
visit the NMU Recreational Sports website or contact the Campus Rec/Fitness manager Katie Moe by
phone (906)227-2421 or via e-mail: ktheut@nmu.edu.
PEIF – School of Health and Human Performances
HEARTSAVER First Aid/CPR/AED Courses: If you are not certified in First Aid/CPR/AED training or you need to update your certification the School of Health and Human Performances is offering a training course on Saturday, October 8 at 9am-3pm. For more information and registration, please visit their website at HEARTSAVER FIRST AID/CPR/AED.
NMU Dining Services
Simple, Essential Cooking Techniques: Join NMU’s Registered Dietitian Brett Peterson for a
nutrition presentation of simple yet essential cooking techniques. Each participant will receive a basic
cooking packet with a thermometer. This event takes place on October 19 @ 3:30pm in the West Hall
Dining. This is a limited class size, sign up at the Wildcat Den or email dining@nmu.edu (you must use
a meal swipe or pay the meal rate to attend).
PAGE 4
Active Workstation Equipment Checkout In partnership with the Olson library, this “try and buy” program enables employees to be able to checkout active workout station equipment from the library service desk for up to two weeks.
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