Wellness JacksE-NEws

Quarterly E-Newsletter of the Stephen F. Austin State University Employee Wellness Program

Winter 2014

Kick AxeWellness Challenge(page 2)

Wellness Release TimeWhat it is and howIt benefits YOU(page 1)

Receipes Corner• Two Bite Mac &

Cheese Cups• Crockpot Cranberry

Pork Loin• Easy Apple

Dumplings(page 4)

Featured Article:

Beating the Urgeon Bad Eating HabitsDuring the Holidays(page 5)

Wellness Release TimeThe Board of Regents approved Wellness

Release Time, 13.25, during their July 2014 meeting. This allows full-time, benefits eligible employees 30 minutes of release time during normal work hours up to three (3) times a week for participation in physical exercise and wellness activities. Eligible activities include those offered at the Campus Recreation Center, through the Employee Wellness Program, or by walking on campus. Wellness Release Time is designed to encourage employees to pursue an active, healthy life-style, striving toward an improved quality of life.

The Wellness Release Time policy may be found at the following webpage: http://www.sfasu.edu/policies/wellness-release-time.pdf

Who To Contact:Questions regarding Wellness Release Time policy or procedures:SFA Human Resources at 468-2304.

Questions regarding Employee Wellness program:Jessica Waguespack, Campus Recreation Employee Wellness Coordinator at 468-6056.

to participate in theEMPLOYEE WELLNESS program:

1. Complete the Employee Wellness Participant Profile Form

2. Send form to Employee Wellness via email or SFA Campus Mail: WaguespaJA@sfasu.edu PO Box 13016, SFA Station

to sign up forWELLNESS RELEASE TIME benefits:

1. Complete the SFA Wellness Release Time Approval Form

2. Send form to Human Resources via SFA Campus Mail: PO Box 13039, SFA Station

Faces of Wellness(page 3)

Events to Spotlight

CPR/AED/First Aid Certification ClassSaturday, December 6th 10am - 6pm$55/Rec Members, $100/Non-MembersSFA Campus Recreation offers full certification classes for American Red Cross CPR/AED for the Professional Rescuer with First Aid Certification.

These courses combine lecture, demonstrations, and video with hands-on training. These classes are open to the SFA and Nacogdoches communities.

Registraion Ends: Monday, December 1st

For more information and to register, contact the Rec Admin Office: 468.3507.

2nd Annual Faculty/Staff Chili Cook OffSunday, December 7th 5pm - 7pmRec Courtyard

Registration Form

Think your department has the best chili recipe? Prove it!Campus Rec is hosting the 2nd Annual Chili Cook Off as part of the Polar Bear Plunge - where SFA students will be the judge. The winning department will be presented with the coveted Traveling Trophy and, of course, will be entitled to all bragging rights!

2013 Chili Champion: Dept. of Mass CommunicationFeeling extra creative? Participating departments will also have the opportunity to compete in the Holiday Booth Decorating Contest.

Winter Break - Special HoursDec. 15th - Dec. 19th: Canceled: Evening Drop In Fitness & Evening Open Swim Normal Hrs: All other Employee Wellness Fitness Classes Free Faculty & Staff Fridays at the Rec: 6a - 8p

Dec. 22st - Jan. 1st: Employee Wellness Fitness Classes: Canceled Campus Rec: Closed

Winter Break - Special HoursJan. 2nd - 18th: Employee Wellness Fitness Classes: Canceled Access to Campus Rec available with SFA I.D. Campus Rec Hours: Mon.-Fri.: 12pm - 8pm Sat. - Sun.: 12pm - 5pm

Jan. 19th: Employee Wellness Fitness classes resume normal hours

Winter 2014Wellness Jacks

December

January

FEBRUARY

KICK AXE Wellness ChallengeFree, Begins Monday, February 2nd

Five week team challenge for SFA Faculty and Staff is open to all SFA faculty and staff. Participating employees will create teams of four and join in the challenge across campus to live a healthier life! The activies during the Challenge will be focused on the Seven Dimensions of Wellness.

Registration Information: Mon. Jan. 12th - Fri. Jan. 30th

Weekly prizes will be awarded to the top team each week! Grand prizes will be awarded to the 1st, 2nd, & 3rd place team.

Stay tuned for more details about the Challenge!

CPR/AED/First Aid Certification ClassSaturday, February 7th 10am - 6pm$55/Rec Members,$100/Non-MembersSFA Campus Recreation offers full certification classes for American Red Cross CPR/AED for the Professional Rescuer with First Aid Certification.

These courses combine lecture, demonstrations, and video with hands-on training. These classes are open to the SFA and Nacogdoches communities.

Registraion Ends: Monday, February 2nd

For more information and to register, contact the Rec Admin Office: 468.3507.

Moonlight Sweetheart Paddle$30/couple, Saturday, February 14th

Enjoy a romantic evening paddle and some tasty treats with your sweetheart this Valentine’s Day!

Cost includes Valentine’s Day treats, round-trip transportation, rental of program and safety gear, professional instruction, and trip guides.

For more information or to register, contact the SFA Outdoor Center: 468.6055. Space is limited, so sign up today!

Parents’ {Valentine’s} Night Out with Little Jack Rec Camp$20/Camper, Sat. February 14th

Enjoy a night off!

Kids enjoy a fun-filled night with camp activities, a meal, and a movie. Drop off as early as 6 p.m.

Pick up any time thoughout the night - just make sure it’s before midnight!

For more information and for camper registration: Contact the Campus Rec Admin. Office: 468-3507

Learn-To-Swim: Session IBegins Tuesday, February 17th

$45/Rec Members, $55/Non-Members

Let us teach your children to be safe in, on, and around the water. We offer an American Red Cross Learn-To-Swim program

for individuals of all ages and abilities designed to focus on progressive aquatic skill development for participants to become safer and better swimmers.

Please visit the Administrative Office located in the lobby of the Student Recreation Center to register. Classes may fill quickly, so please sign up early or join the waiting list for the next available slot.

National Recreation DaySunday, February 22ndCome join in the national day of celebration of recreational sports and fitness Whether you choose to play a game of pickup basketball, walk the trails, or spend time outside with your kids, it’s up to you. Simply choose to do something active!

Events to SpotlightWinter 2014Wellness Jacks

Faces of

WellnessDoing something healthy? Submit a photo of you caught in the act and you could be featured in our next issue!Submit photos to: EmployeeWellness@sfasu.edu

Receipe Corner

AppetizerTwo Bite Mac and Cheese Cups

8 oz elbow macaroni2 Tbsp butter¼ tsp paprika2 Tbsp flour½ cup milk8 oz Cracker Barrel cheese - aged reserve, grated4 oz sharp cheese, grated

Grease nonstick mini muffin pan well with butter or nonstick cooking spray. Preheat the oven to 400* F. Bring pot of salted water to a boil over high heat, then add pasta and cook for two minutes less than the package says. Drain pasta. Return empty pot to stove on medium heat.

Melt the butter and add the paprika in the pot. Add flour and stir mixture for two minutes. Whisk in milk until lumps are removed. Mixture will become very thick. Remove from heat and add both cheeses and drained pasta, stirring until mixed well. Portion mac and cheese into muffin cups and pack down well with fingers. This is used to hold the cups shape once removed.

Bake for 15 minutes until bubbling and gooey. Remove and cool on wire rack for at least 10 minutes. Run toothpick or plastic knife around edges to loosen mac and cheese cup. Remove and garnish with chopped chives or scallion greens.

EntréeCrockpot Cranberry Pork Loin

3 lbs pork loin1 (14 oz) can jelled cranberry sauce½ cup cranberry juice½ cup sugar1 tsp mustard½ tsp ground cloves2 Tbsp cornstarch2 Tbsp cold water

Place roast in slow cooker. In medium size bowl mash cranberry sauce; stir in cranberry juice, sugar, and

seasoning until mixed. Pour mixture over pork loin. Cover and cook on low for 6-8 hours. Remove pork loin from crockpot to platter and cover with foil to keep warm. Take two cups of liquid from crockpot with as much fat from the liquid as possible and pour into saucepan. Bring to a boil over medium heat.

In small bowl combine cornstarch and cold water to make paste. Stir paste mixture into saucepan. Cook and stir until thickened. Serve with pork.

DessertEasy Apple Dumplings

1 green apple (Granny Smith or Golden Delicious)1 tube (8 oz) crescent rolls1 stick unsalted butter, melted¾ cup sugar½ tsp vanilla extractGround cinnamon (to taste)½ cup lemon lime soda (Sprite or Mountain Dew)

Preheat oven to 350* F. Peel and core apples. Cut apple into 8 slices. Unroll tube of crescent rolls and separate into eight pieces.

On each roll, sprinkle with a bit of cinnamon. Add one apple slice to each piece and then roll each crescent into bundle. Spray an 8-inch square pan with nonstick spray. Place all eight dumplins into baking dish. Mix together melted butter, sugar, and vanilla. Pour butter mixture on top of crescent rolls. Take soda and pour around edges of the crescent rolls. Sprinkle tops with a bit more cinnamon. Bake in preheated oven for about 35-40 minutes. Serve with whipped cream or ice cream.

Winter 2014Wellness Jacks

How’d It Taste?Don’t forget to send us your photos and let us know how it turns out!

EmployeeWellness@sfasu.edu

Beating the UrgeIt’s that time of year again. The weather is getting cooler and the leaves are falling Along with the cooler weather comes the holidays, holiday parties, and gift giving.

You know the saying, “Everything is bigger in Texas”? Well it’s true of not only our parties and the amount of food, but our dining ware as well; we don’t use small plates. It doesn’t matter though if I have a small plate versus a larger plate, I will still fill up my entire plate with tasty holiday food and treats. With this being said, the holiday season needs to have a change.

I encourage you to make a change this holiday season, starting with your plate. If you are using larger plates then choose to not fill up your plate fully; be able to see some of the plate on the bottom. If you’d like to get a taste of everything, then choose only a spoon full to be able to enjoy every dish. If you’re in charge of buying plates, buy the cake size or medium size plates.

Here are some other tricks to help cut down on those bad eating habits at family events and stop your waistline from expanding.

Do Not Skip Meals… Skipping meals does not help you in the long run, it only hurts you. When we skip meals, our body tells us that we’re hungry, and the next time you eat, you’ll overeat. To prevent yourself from overeating, eat a healthy breakfast such as oatmeal, yogurt parfaits, or eggs scrambled with veggies.

Eating a light snack before going to a Thanksgiving lunch will also stop you from grazing while you wait to eat.

Bring Something Healthy to the Party Fruit and veggie plates are a win-win deal. The kids will be eating healthy and so will you without ruining your dinner by eating chips and dips. A great way to prevent grazing is to stand away from the snack and appetizer table. Grab a small plate and put a few things on there. Munch on them from a distance to keep your tummy happy.

Portion Sizes When it’s time for the big meal, focus on portion size. Look at all the different types of food that are available before making your decision on what you’re going to eat. As you are putting food on your plate think to yourself, “Should

I really put that much mashed potatoes on my plate?” Think small! There are usually a lot of choices to choose from and sometimes you have to make a choice between one dish versus another to not overeat. Remember, eating less is more! If you

are still hungry after the first plate, take ten minutes to just sit and let your stomach digest. It takes time for your stomach to tell your brain that you are full.

Dessert TimeNow when it comes to dessert, and

you want to have more than just one piece of pie, take half a slice instead of a whole slice. Before you choose your dessert, ask yourself, “Do I really need it?”, and then make your decision. Don’t forget that you can always do leftovers and you’ll enjoy the food more because you’re not stuffing yourself.

More Than One PartyHave you ever had the problem of having to go to more than one family dinner in the same day!? Don’t worry you can enjoy both dinners without forcing yourself to overeat. To stop from overeating, eat half the amount that you’d normally eat to save room. Asking yourself, “What will they not have at the next party that they have here that I like?”, will also help keep you from bad eating habits. As always, remember to put small portions on your plate.

With these tips, you can beat the urge and stay within the weight that you want to keep. Remember, it is okay if you eat more than you think you should. But counteract the extra food by doing a little bit of exercise. One of my favorite family traditions after having a holiday dinner is going for a walk. Exercise is a key component in keeping weight off. So beat the urge and have fun doing it!

Winter 2014Wellness Jacks

on Bad Eating Habits

During the HolidaysBy Brittany Hearnsberger, Employee Wellness Assistant