The p VOLUME III ISSUE IIII February 2016 Physical Wellness · 2016. 2. 2. · Retrieved from 1/26/16: The purpose of the “Wildcat Wellness Connection” newsletter is to keep you

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 Nguyen.

[email protected]

Physical Wellness VOLUME III ISSUE IIII February 2016

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Why is physical wellness important?

Physical activity: any body movement or muscle contraction (e.g. walking, hiking,

swimming, biking).

o Strengthen bones & muscles

o Reduces risk of disease

o Provides more energy

Nutrition: follow national dietary guidelines.

o A well balanced diet provides the body with proper nutrition for proper

functioning

o Provides energy for physical activity

Mental Wellbeing

o Aids with self-esteem and self-control

o Achieved with ideal levels of physical activity and nutrition

Retrieved from 1/26/16: https://shcs.ucdavis.edu/wellness/physical/#.VqegFPkrLIV

The American College of Sports Medicine (ACSM) recommended guidelines for physical

activity (Garber et. al., 2011):

There are eight dimensions of wellness and the

wellness committee has decided to focus on each of

these in our monthly wellness connection. We are

bringing in the New Year with this month’s focus on the

dimension of physical wellness. Physical wellness

involves the balance of physical activity, nutrition and

mental well-being for optimal health and functioning (retrieved 1/21/16 from:

https://shcs.ucdavis.edu/wellness/physical/#.Vqo8s_krLIV).

Here are examples of ways to incorporate physical

activity into daily activities:

Park further away from your office building or the store

Alternate between standing with flat feet and going up onto your toes (calf raises)

while brushing your teeth or standing in line

Stand up and move around or stretch every 30 minutes during prolonged sitting

at work or at home

Frequency Intensity Time Type

3-5 days per week

Target Heart Rate (65-90% of maximum heart rate)*

150 min/wk (moderate

physical activity); 75 min/wk

(vigorous physical activity)

Activities utilizing continuous cyclical

movements of large muscles

*Some clinical or older adult populations are recommended to use a lower target

heart rate; consult your physician before beginning an exercise program.

PAGE 2

Wellness Spotlight: Lenny Shible

Lenny Shible is the Health Promotion Specialist for the

NMU Health Promotion Office (HPO) located in room

1201-1202 of the University Center. Lenny has worked

at NMU for 17 years and is an active member of the

Employee Wellness Committee since he started here,

although one of his biggest passion is working with our

students.

Along with being the Health Promotion Specialist,

Lenny is also an internship supervisor for community

nursing placements within the NMU School of Nursing.

Before NMU, Lenny worked as an alcohol & other drug

Educator counselor for Ferris State University.

Lenny also served as a substance abuse

liaison for faculty and students at a Detroit

area school district, and as an employee of a

community-based prevention agency doing

outreach and prevention for K-12 Flint area

students.

The HPO is a great resource for NMU faculty,

staff and students. The office provides

nonjudgmental information, support and

referral services for a large range of social

health issues (alcohol, tobacco, other drugs,

dating violence, sexual health, sexual assault,

gambling and a little on fitness and

nutrition), when employees and students

would like to take advantage of it.

If you need advice or assistance or if you

know anyone who needs help with any social

health issues, feel free to contact Lenny and

his staff at the HPO by email [email protected]

or by phone, 906-227-1455.

The Wellness Spotlight is

the section of the Wildcat

Connection Newsletter

that highlights a wellness

professional as well as

their services within the

campus and community at

NMU.

Wildcat Wellness Health Fair The NMU Health Promotion Society and the Department of Health & Human Performance

are sponsoring the annual Wildcat Wellness Health Fair. This event will take place in the Great Lakes

Rooms of the University Center on Tuesday, February 9 from 10am-3pm.

Visit the wellness fair and participate in different activities at the display tables. There will be

food, prizes, screenings and healthy lifestyle information.

Examples of previous screenings and displays:

Body fat assessments

Blood cholesterol and glucose screening

Tobacco cessation and substance abuse

Rape Aggression Defense System demonstrations

Picture retrieved 1/28/16 from: http://uppermichiganssource.com/news/local/nmu-

holds-wildcat-wellness-health-fair?id=1162110

PAGE 3

American Heart Month February is American Heart Month, therefore the wellness committee would like to provide information on heart disease and ways to prevent or treat heart disease.

“Heart disease is the number one cause of death in America, killing nearly 787,000 individuals alone in 2011” (retrieved 1/28/16 from:

http://www.theheartfoundation.org/heart-disease-facts/heart-disease-statistics/).

Heart disease is an umbrella word for multiple conditions such as stroke, heart attack, or high blood pressure (retrieved 1/28/16 from:

http://www.heart.org/HEARTORG/Caregiver/Resources/WhatisCardiovascularDisease/What-

is-Cardiovascular-Disease_UCM_301852_Article.jsp#.Vqowk_krLIU).

One method of treating and preventing heart disease is controlling blood pressure; see your local physician or health professional to get your blood pressure assessment. The American Heart Association (AHA) states that a normal blood pressure measurement should read systolic blood pressure (top number) less than 120 and diastolic blood pressure (bottom number) less than 80 (retrieved 1/28/16 from: http://www.heart.org/HEARTORG/Conditions/HighBloodPressure/AboutHighBloodPressure/

Understanding-Blood-Pressure-Readings_UCM_301764_Article.jsp#.Vqo0oPkrLIU).

Ways to Trent & Prevent High Blood Pressure

Be informed

Make life changes to reduce risks (e.g. exercise regularly)

Take medication prescribed to you

Informational resources:

American Heart Association

The Heart Foundation

Center of Disease Control & Prevention

US Department of Health & Human Services

Ingredients

¾ c uncooked orzo

¼ tsp grated lemon rind

3 TBS fresh lemon juice

1 TBS extra-virgin olive oil

½ tsp kosher salt

½ tsp minced garlic

¼ tsp honey

18⁄ tsp freshly ground black pepper

1 c shredded skinless, boneless rotisserie chicken breast

½ c diced English cucumber

½ c chopped red bell pepper

1/3 c thinly sliced green onions

1 TBS chopped fresh dill

½ c (2 ounces) crumbled goat cheese

Nutritional Information (1 ¼ c per serving): 281 Calories, 8 g Total fat, 3 g Sat fat, 3 g Monofat, 2 g Cholesterol, 301 mg Sodium, 35 g Carbohydrates, 2 g Dietary fiber, 4 g Sugar, 16 g Protein

Retrieved from: https://blog.myfitnesspal.com/lemony-orzo-veggie-salad-with-

chicken/

Directions: Cook orzo according to package directions, omitting salt and fat. Drain and rinse with cold water; drain and place in a large bowl.

While orzo cooks, combine lemon rind and the next six ingredients (through black pepper), stirring well with a whisk. Drizzle juice mixture over orzo; toss to coat. Add chicken and next four ingredients (through dill); toss gently to combine. Sprinkle with cheese.

(retrieved 1/28/16 from:

http://www.heart.org/HEARTORG/Conditions/HighBloo

dPressure/PreventionTreatmentofHighBloodPressure/Pr

evention-Treatment-of-High-Blood-

Pressure_UCM_002054_Article.jsp#.Vqo2u_krLIU)

References

American Heart Association. (2015, Aug 25). Prevention & treatment of high blood

pressure. Retrieved from

http://www.heart.org/HEARTORG/Conditions/HighBloodPressure/Preven

tionTreatmentofHighBloodPressure/Prevention-Treatment-of-High-Blood-

Pressure_UCM_002054_Article.jsp#.Vqo_AvkrLIV.

American Heart Association. (2015, Oct 19). What is cardiovascular disease?.

Retrieved from

http://www.heart.org/HEARTORG/Caregiver/Resources/WhatisCardiovas

cularDisease/What-is-Cardiovascular-

Disease_UCM_301852_Article.jsp#.Vqo-jvkrLIV.

American Heart Association. (2015, Dec 18). Understanding blood pressure readings.

Retrieved from

http://www.heart.org/HEARTORG/Conditions/HighBloodPressure/About

HighBloodPressure/Understanding-Blood-Pressure-

Readings_UCM_301764_Article.jsp#.Vqo-y_krLIV.

Gerber C.E., Blissmer B., Deschenes M.R., Franklin B.A., Lamonte M.J., Lee M., Nieman

D.C., Swain D.P. (2011). Quantity and quality of exercise for developing

and maintaining cardiorespiratory, musculoskeletal, and neuromotor

fitness in apparently healthy adults: Guidance for prescribing exercise.

Medicine & Science in Sports & Exercise, 43(7), 1334-1359.

My Fitness Pal. (2015, Feb 10). Lemony Orzo Veggie Salad with Chicken. Retrieved

from https://blog.myfitnesspal.com/lemony-orzo-veggie-salad-with-

chicken/

Office of Disease Prevention and Health Promotion. (2016, Feb 1). Dietary guidelines.

Retrieved from http://health.gov/dietaryguidelines/.

NORTHERN MICHIGAN UNIVERISTY

WELLNESS COMMITTEE

1401 Presque Isle Avenue

PEIF #215

Marquette, MI 49855

Email: [email protected]

Upcoming Events Grand Opening of Sundre – February 3, 2016 11 am-1 pm

Located in the basement of the LRC; the NMU Dining presents a cleaner version of

Cat Trax that has a minimal carbon footprint eating on campus. Stop by and witness the

grand opening of a healthy alternative to snacking and eating. For more information visit

http://meet.nmu.edu/dining/?page_id=3109.

.

Stay up to date with future programs by liking our Facebook page or by visiting our

website: https://www.facebook.com/NMU-Employee-Wellness-109968062427048/

http://www.nmu.edu/wellness/

PAGE 4

FitDesk Circulation

The Employee Wellness Committee is circulating a FitDesk to different

departments on campus. Each department can try it out for up to two weeks.

If your department is interested in trying out the FitDesk for a couple of

weeks, please contact Gabrielle Nguyen at [email protected].

Active Workstation Equipment Checkout

This is our “try and buy” program where employees will be able to

checkout active workout station equipment from the library for up to two

weeks.

Student Health and Counseling Services. (2016). Physical Wellness.

Retrieved from

https://shcs.ucdavis.edu/wellness/physical/#.VqegFPkrLIV.

The Heart Foundation. (2015). Heart disease: Scope and impact.

Retrieved from http://www.theheartfoundation.org/heart-

disease-facts/heart-disease-statistics/.

Upper Michigan Source. (2015, Feb 10). NMU holds wildcat wellness

health fair. Retrieved from

http://uppermichiganssource.com/news/local/nmu-holds-

wildcat-wellness-health-fair?id=1162110.

CHECK OUT:

www.nmu.edu/wellness