Health & Wellness
Health & Wellness Tips of the Week
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Campus Well is loaded with information about overall Health and Wellness and you have access to it! New articles are added constantly!
Heart Healthy Foods
In honor of February being American Heart Month, take some time for your cardiac care. Heart disease is the #1 killer of Americans!
What you eat can dramatically effect how the organs in your body function, including keeping your heart healthy and strong.
Heart healthy foods include (but are not limited to):
Salmon - Great in Omega-3 fatty acids, shown in studies to lower the risk of irregular heart beat and plaque build-up in the arteries.
Tuna - Great in Omega-3 fatty acids, shown in studies to lower the risk of irregular heart beat and plaque build-up in the arteries.
Oatmeal - High in a fiber that can lower cholesterol. Avoid instant oatmeal as it contains many additives such as sugar.
Avocado - High in antioxidants and potassium, and rich in monounsaturated fat, which may lower heart disease risk related to cholesterol.
Olive Oil (Or Olives) - A good source of monounsaturated fat, which can help reduce both cholesterol and blood sugar levels.
Blueberries (and Strawberries) - high in antioxidants and flavonoids which can decrease blood pressure and open up blood vessels.
Nuts (Almond, Walnut, Pistachio, etc.) - contain fiber and vitamin E, which helps lower bad cholesterol. And some, like walnuts, are high in a type of plant based alpha-linolenic acid, or ALA, tied to anti-inflammation and improved circulation.
Leafy Greens (Broccoli, Spinach, Kale) - These are high in fiber and contain tons of vitamins and minerals as well as carotenoids, which act as antioxidants and counter potentially harmful compounds in your body.
NICC Libraries invite students, faculty, staff, and the public
to register to view and participate in this panel discussion about the documentary, Mission: Joy. Please click on the above banner to register. The program takes place Tuesday, October 5th, at 1 PM CDT.
Panelists include Dr. Thupten Jinpa Langri, Tibetan monk and translator for H.H. the Dalai Lama, Douglas Abrams, author of The Book of Joy, from which the documentary was adapted, and Dr. Elissa Epel, Professor of Psychiatry and Vice Chair at the University of California, San Francisco. The panel discussion will be moderated by Peggy Callahan, Co-director and Producer of Mission: JOY, Filmmaker, Television Reporter and Human Rights Activist.
Those who attend the panel discussion online are encouraged to watch the documentary, or perhaps read/listen to the book/audiobook, and may submit questions in advance for the panelists .
NICC Libraries provide unlimited access to this documentary to all NICC students, employees, and library visitors on its Academic Videos Online (“AVON”) streaming platform. Those who enjoy this documentary may also wish to view any of the thousands of other films, including those on Religion & Thought (657 titles), or Religion & Philosophy (48 titles).
You may also check out a printed copy of The Book of Joy (available soon), read a digital eBook copy, or listen to a streaming audiobook version of the title from our library collections. If no copies are available, campus library staff can borrow a copy for you from other libraries. One copy each of the printed, eBook, and audiobook are available for use.
Library staff at our Calmar & Peosta campuses are available to help you register for this program or connect to print/digital. View our website for contact information and more details.
This program is sponsored by the Association of College & Research Libraries, ProQuest, Ro*co Films, & Film Platform.
Meet Your NICC Counselors!
Welcome to the Fall 2021 semester at Northeast Iowa Community College! The Counseling Department looks forward to assisting you and helping you off to a great start to the semester!
NICC has three licensed mental health counselors who are here to help with your personal and academic stressors. Yarrow, who was our mental health counseling intern student last year and has since graduated with her MA and received her mental health counseling licensure! We are so excited for her and excited to announce she will be joining our team for this year as a contracted professional!
Counseling services are available on both the Calmar and Peosta campuses and also the Dubuque Center. Counseling services are free to registered students and are confidential. Counselors are available for in-person or teletherapy appointments (using Zoom or phone). You can set up an appointment by emailing the counselor on your respective campus, or by calling 844-642-2338. See more about counseling services at www.nicc.edu/counseling.
If you are experiencing difficulties, don't wait, reach out for support. Your success is important to us! Have a great semester!
Randi Burns, Calmar Campus Counselor
Welcome students! I am in my 8th year as the Calmar campus counselor. Prior to my role at the College, I provided outpatient mental health counseling at a local agency. Supporting students and their mental health and encouraging them on their academic path is what I am passionate about. In my free time, I enjoy spending time with my family, running, taking walks/hikes, and gardening.
Erik Anderson, Peosta/Dubuque Campus Counselor
Hello! I am a licensed mental health counselor and have been working in the behavioral health field for close to 15 years. Most recently, I had been working with Mercy One Dubuque as an addiction and mental health counselor. Outside of work, I enjoy playing music, gardening and cooking. I am a graduate of UNI (BA in Psychology) and Loras (MA in Clinical Psychology).
Yarrow Pasche, Contracted Counselor
Greetings! I am a licensed mental health counselor having recently earned my masters from Viterbo University in La Crosse, WI. Last year I served as an intern with Randi and am delighted to be back. I am excited to welcome you all back to class and to the many resources NICC has to offer. I am passionate about helping people in their efforts to find better ways to live their life, in whatever capacity that means. On a personal note, I love to be outside, run and hike, garden, read, cook and play with my two children.
9/9 BINGO Number - B15
Mindfulness Offering!
Yarrow Pasche will offer several 6 week mindfulness sessions over the academic year. Mindfulness has been found to decrease stress and negative mood states, while increasing psychological well-being and ability to focus. Each session will explore the benefits of mindfulness and lead participants through a series of techniques and activities. Sessions are 30 minutes, Mondays at 12:30pm starting on September 13th. Express interest by emailing paschey@nicc.edu.
Practice Social Wellness
It is so important to practice social wellness. Social wellness can be defined as relationships that we have and how we interact with each other. COVID has created a tougher environment for this as the increase of isolation has been prevalent over a long period of time. Keep in mind that there have been research finding associated with social wellness and your overall heath, including stronger immune systems.
Build your connections of friends and family and communicate with them, whether in-person, on the phone, via video or text message.
Make a routine of reaching out to check in on others and yourself.
Show self-love by doing something that is good for you and makes you happy - taking care of yourself is equally as important to social wellness as interacting with others.
Work on resolving outstanding conflicts as respectfully and productively as possible.
Avoid dwelling on negative for too long. Toxicity can be found almost anywhere, so try to refrain from being overly exposed to it.
Rainy Day Stress Relievers
If you are not taking in a little time away from the books (or your general studies), you could be extremely burnt out very quickly. A big helper to overall wellness is getting outside to breath in the fresh air, take in some wonderful views, do activities to enjoy the weather, and maybe get a little exercise in as well. April has begun, and as they say - "April showers bring May flowers!" So, what are some stress relieving things that can be done inside when the rain is pouring and you can't get out into the fresh outside air?
Here are a few ideas to consider:
Color - Adult coloring books are a thing for a reason. Not only can you use coloring as a way to de-stress, but it helps enhance your creativity, express yourself in so many ways, and can even assist you with problem solving.
Here are a couple links for some free coloring pages:
Start a DIY project - Get your hands busy and your mind focused on a project that will not only help you cope with stress, but make you feel as if you have achieved something.
Here are a couple of ideas for DIY projects
Read a book - To some there is nothing better than a cozy spot with a favorite book on a rainy day. Leisure reading means you take a little time to step away from the text books and dive into something of pure interest. That can range from self-help, new hobbies, inspiring true stories, or venturing into a non-fiction story. While a physical book is recommended, you can either read from a Kindle-like app or device or even listen to a book with programs such as Audible.
Did you know most libraries not only have books, but audiobooks as well? Check out NICC's Library!
