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).

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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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