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.
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
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