Wednesday, September 14, 2016

WellU September/October Newsletter

"Life starts all over again when it gets crisp in the fall." ~ F. Scott Fitzgerald 
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Welcome Back!  
Another summer in the books... Now it's time to hit the books! While it may be sad to think that our summer fun will soon fade and our steady, but sometimes stressful lifestyles will resume, we can change our attitudes and take this opportunity to "turn a new leaf." What a perfect year to recognize and put into practice our value of Love of Learning! Consider what you want out of the year. It may be time to make a change, set a goal, or take a first step. A new school year means new possibilities to get involved, stay active, challenge yourself, and seek the support that will help you increase your overall well-being. Welcome back!

~The WellU Team
WellU Series
WellU Series: Environmental, Social, and Physical Health
 
What's New With WellU?

MOVE OR BUST CHALLENGE!:
CSS vs. City of Duluth vs. St. Louis County 
This 6 Week Fitness Challenge starts Sept. 26th 
WellU is using a new challenge website to make tracking your progress super easy! You may download smartphone apps for your convenience too.
Use the link below to join the challenge. Create a username and password. Use your CSS email address. Join the CSS team. All personal information is private. Your rank in the challenge is public, so use an alias if you don't want people to see your rank. There will be weekly drawings for prizes. All participants will get a prize at the end. (New Prizes!)
Gift cards ($25) will go to top 4 ranking exercisers!
This challenge is for all employees including extended site campuses!
More information will be sent to you soon...
 
STRENGTH TRAINING 101 for EMPLOYEES:
BWC Studio 12:00 p.m. Tues. & Thurs.
(40 minutes) September 20th - Dec 22nd.
Learn how to lift weights correctly using light weights, bands, compound exercises, and your own body weight as resistance. This class is perfect for beginners, moderate movers, and even advanced exercisers. You will not only increase your strength, but also your balance and mobility while preparing yourself to do strength training at home on your own too. Sign up soon as there is limited space available!

Please don't feel intimidated! This class is taught by your friendly employee wellness coordinator, and you have  most likely seen me trip over my own feet in the CSS hallways...so NOT intimidating!

STRESS RECESS for EMPLOYEES: 
Mondays & Wednesdays 
Tower Hall (Mitchell kitchenette)
1:00 Stretching (15-20 minutes) 
1:30 Guided Meditation (10-15 minutes)
October 3rd - December 14th
No need to change out of your work clothes, just show up to stretch and do a little bit of core strengthening. The focus will be stretching your back, neck, shoulders and lower body from the discomfort caused by sitting at a computer all day.  
Yoga mats are provided, but feel free to bring your own mat. 
Sign up soon as there is limited space available!
Total Body Workout  for Employees 
Mondays & Wednesdays at 4:30 p.m. (30 - 40 minutes)
Tower Hall 20D conference room
October 3rd - December 14th
Come and enjoy a variety of workout videos that are a combination of strength training and aerobic conditioning. I will do some coaching on proper form and show modifications of movements. You will discover a world of  great workouts available to you via YouTube! 
Sign up soon as there is limited space available!
Life Style Change Program: Follows National Diabetes Prevention Program Curriculum
Classes Start at CSS in Late October! 
Start Date/Time/Location to be Announced...
If you want to lose weight, lower your blood sugar levels, lower your blood pressure, improve your cholesterol profile, and make exercise a habit, this is the program you have been waiting for! This class will meet one time per week for 16 weeks, and then one time per month for a year. It is a highly effective and successful program! The CDC values this program at $429 per person, but this program is free for employees! We must have 8 people to hold this class, so sign up soon!

Simply email Jennifer Widstrom to sign up for Strength Training 101, Stress Recess, Total Body Workout, and Lifestyle Change programs. If you are at an extended campus site, please email me and I will send you some great strength training  and stretching videos. We want all employees to be included in WellU programming!
WellU prizes awarded to anyone who completes 5 Strength Training 101, Total Body, or Stress Recess sessions (or a combination of any 5 WellU classes).

WellU Changes:
 
Julie Zaruba Fountaine is the Wellness Coordinator for students  and her office is in T26. Jennifer Widstrom is the Wellness Coordinator for employees in T2108.

Don't worry, we are still friends! WellU for employees has simply moved to the Human Resources Department while WellU for students is still a part of SCHAWB. We look forward to collaborating on many wellness initiatives in the future!

Contact information: 
jzarubafounta@css.edu for student WellU questions 
jwidstro@css.edu for employee WellU questions
 
Benedictine Wellness: Body, Mind, and Spirit
 
Prayer: Strength-training for your soul
 
Experts tell us that strength training is good for our bodies: it can help us develop strong bones, manage our weight, enhance our quality of life, and sharpen our thinking skills. What a great tool to help us maintain healthy bodies! We also have available to us a great tool for our spiritual life. It's called prayer!
 
One of my favorite definitions of prayer is raising the heart and mind to God. If you've ever been in love, you know the experience of simply wanting to be with your beloved. Spending time with God - simply being in the presence of God - is like that. After all, you are God's beloved. A regular prayer life can help nurture and strengthen this loving relationship.
 
Prayer can be individual, between you and God, or communal, such as when we pray the Divine Office together, or when we join our prayers with our sisters and brothers at the celebration of the Eucharist.
 
 
As a child, I was taught that there are different forms of prayer, such as blessing and adoration (praising God), thanksgiving (thanking God), petition (asking for what we need), and intercession (asking for what others need). There is also a variety of prayer styles, such as meditation, contemplation, and lectio divina, among others.
 
Whatever form or style you choose, simply start where you are. Begin by quieting your mind and letting go of any distractions. You might want to choose a specific, personalized place for regular prayer (maybe a corner of a comfortable room with an easy chair, for example) and a time of the day that works for you, such as waking fifteen minutes earlier than usual and using that time to prepare spiritually for your day. Don't worry if you get distracted. Just gently bring yourself back to your center and continue on.
 
If you're having trouble getting into a regular routine, Sister Kathleen Bryant provides great tips for jump-starting (and perhaps recharging?) a life of prayer. She recommends, for example, that you "build into your life some signposts for prayer or "triggers" for prayer" and suggests ways to connect an activity you do daily, such as making your bed, showering, looking in the mirror, or having a meal, with a prayer or attitude(http://www.pallottinesisters.org/prayerlife/Prayer%20101%20A%20Beginner%E2%80%99s%20Guide.pdf).   
 
You might choose a word or brief phrase that you find helpful, such as Abba, Jesus, or Beloved - and repeat it quietly to yourself.  But don't feel you have to say any words at all. Benedict tells us to listen with the ear of our heart. If your heart is telling you to say words, go ahead. But it's more important to just be - to rest in God's presence (Psalm 46 reminds us to "be still and know that I am God").
 
Psalms can be a good place to start. Some possibilities that have been helpful to me are Psalm 139:1-18 and Psalm 8:3-9, as well as Isaiah 49:15-16. You'll find your own scripture passages that resonate with you. In her tips for prayer, Sister Kathleen Bryant suggests that rather than analyzing the text, simply sit with it and "imagine God speaking to you through the passage. Read it as if God is speaking to you personally." Praying with Isaiah 43:1, for example, "Fear not, (your name), for I have redeemed you; I have called you by your name: you are mine. When you pass through the water, I will be with you... Because you are precious in my eyes (your name). Fear not, (your name) for I am with you." Because we believe God's word is a living word, it is meant to communicate to you and to me today, in this very moment, within the context of our lives.

Trust in the process. And trust in the God who loves you more than you can imagine and who is happy to be with you! Remember - you're cultivating a relationship - a friendship with the Divine - so just be yourself. Come as you are, God's been waiting for you ☺.

Sr. Kathleen Del Monte, OSB
Assoc VP, Mission Integration 


Happiness and Hygge in Denmark    

Have you ever wondered why the Danes are considered to be the happiest people in the world? Is it the cafes and delicious chocolate Danish pastries that make them happy? Maybe it is because of Tivoli (the Danish amusement park in Copenhagen) and the world's oldest roller coaster built of wood in 1914? Or maybe the Little Mermaid statue sitting at Langelinie in the harbor of Copenhagen honoring Denmark's beloved storyteller, Hans Christian Anderson, is the reason? It must be the Roskilde Cathedral and Hamlet Castle and the quaint towns they exist in.

My colleague, Dr. Karen Petersen, and I wanted to know why the Danes were so famously happy. So we ventured to Denmark with twenty students from the College of St. Scholastica last May to investigate. The trip was the Capstone of our class, The Science of Happiness. We met several times spring semester to discuss positive psychology and traits of happy people. We knew before we left that Denmark is considered the happiest country in the world based on findings in a report published by the United Nations. The UN established the Sustainable Development Solutions Network in 2012 to promote sustainable development and investigate the wellness of people around the world. Their report, The World Happiness Report 2016, ranks Denmark first knocking last year's leader, Switzerland, into second place. Denmark has been at the top of the list every other year since the first report in 2012. The committee bases their findings on statistics and reports from experts across fields in economics, psychology, education, healthcare, public programs and more. You can check out http://worldhappiness.report for more information on the world happiness rankings.   

Despite what the numbers say, the UN folks know happiness is subjective. They know in countries where people are said to be the happiest, people within them might not be. The opposite is true of happy people living in countries that rank low in happiness. This leads us to an important question. Why study happiness? We should care about happiness for lots of reasons but perhaps the most important one is because research suggests happy people live longer.

Dr. Martin Seligman, Professor of Psychology at the University of Pennsylvania, introduced the idea of studying happiness in 1998. He and many others have been promoting positive psychology ever since. Dr. Seligman's research reveals seven habits of happy people including having close relationships, experiencing life flow, being spiritually engaged, caring for others, getting regular exercise, knowing your strengths and virtues, and having a positive mindset. He and other positive psychologists are quick to note that they can't tell us how to be happy, but they can tell us what happy people say about what makes them happy. They would add that it has a lot to do with mindset.

My good friend, Holly, has lived in Denmark for over 20 years. Lucky for us, she works for the World Health Organization on the campus of the UN City in Copenhagen. Holly arranged a presentation for our group and gave us a tour of the complex. We listened closely as she and her colleagues expanded our views of life in Denmark.

Walking the streets of the city and interacting with the people deepened our understanding. We learned happiness in Denmark has a lot to do with something the Danes call, Hygge (pronounced "hue-gah"). An online definition of hygge comes from http://hygge.co and is described as "The art of building sanctuary and community, of inviting closeness and paying attention to what makes us feel open hearted and alive." The people we met described it as a type of coziness and contentment experienced with their surroundings.

Before we left the country, we concluded that Denmark is a happy place with its nationalized healthcare, free education, social programs, and economy. It's also true that Danes cherish their cafes, Danishes, roller coasters, castles, and Little Mermaid. What underlies their happiness is not so much about beautiful places and delicious pastries but rather how and with whom they are experienced. If this is true and we think it is - we can have that too. We can have it in Denmark and we can have it right here in Duluth.  

Laurie Anderson

We are going again in May 2017! Contact us for details.

Ellen Hanson, a bio-chemistry major and student on our trip, had the following to say about Danes and Hygge in our trip blog:

"As we walked through the area, I caught myself thinking that maybe 'this' is why the Danes are so happy......the architecture, the art, and the abundance of organic beauty. Thinking further, though, I noted that I've felt these feelings before. I've felt Roskilde's comfort and warmth back home, when hiking along Chester Creek, when at work and watching children play, and even when feeding/observing my fish.
   
Yesterday, our good friend Holly suggested that Danes are so happy because they experience hygge (basically, coziness derived from the people and/or the environment around us) in small yet frequent doses. I think that there is some truth to this. In Roskilde, for example, hygge was incredibly easy to obtain, given the natural feeling of the place. Even so, the same sense of contentment and comfort can be seen in the most average of places. More than anything, I think it is a matter of personal perspective.

Danes are raised on the idea of hygge, and because of this, I think they are more active about seeking it out in their everyday lives. I know it isn't fair to generalize, but in general it seems like they see the world through rose-colored glasses. They find pleasure in passing moments and simple beauty, a skill our culture as a whole could work on improving.
 
In the end, I don't think it is the environment that makes these people so happy (though it certainly doesn't hurt). It is the mindset. In order to enjoy something, we must be able to get past the stressors in our lives and the pain in our ankles and give that 'something' our full attention. A city as beautiful as Roskilde means nothing to
someone who lacks the capacity to see past herself."

Check out our trip blog:
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Aging is a Privilege! 

Have you ever wondered how to age gracefully? Are you pondering the changes in your body as you age? Do you get frustrated that you can't quite do the things you used to? Perhaps you get sore doing anything outside of your normal activities such as gardening, painting, or playing a sport? Maybe your fat has deposited in strange new locations? Where did the muscle tone go? What does aging gracefully mean? To me, it means being able to keep doing the things I want to do, for as long as I possibly am able to, while feeling as good as I feasibly can. I also try to remember that aging is really a privilege that many people do not get to experience!
 
I believe the only way to age gracefully is to work at it. Eating healthy most of the time, exercising regularly, and keeping your mind active are all important steps toward maintaining good health.To fight osteoporosis (bone loss) and sarcopenia (muscle loss), it is especially important to do strength training as we age. Beginning at around age thirty (depending on genetics and activity levels), we can lose 1/2  to 1 pound of muscle, or more, per year if we are not doing something to build it. The good news is we can build muscle at any age! It is never too late to start strength training.

I have worked at many different fitness centers over the years, but one center had a very active group of seniors that worked out in the weight room regularly. One day the wellness manager gathered staff to sing happy birthday to one of the seniors who was working out. As we gathered around this gentleman, who happened to be using the latissimus dorsi pull-down machine (70 lbs.), I leaned over and asked my manager how old he was. She smiled at me and replied in a whisper, "94!"  I remember thinking, wow, that is what I want to be able to do at 94!

Some people say that our bodies start to fail us as we age, and while that may be true, I wonder if it is actually us who fail our bodies by not doing the activities needed to stay as healthy as possible?  If you want to age gracefully, now is the time to start exercising and eating better to prevent some of the diseases attributed to being inactive!

Try the new Strength Training 101 for employees class on Tuesdays & Thursdays at noon in the BWC studio!

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Jennifer Widstrom
MS Exercise Physiology
Employee Wellness Coordinator 
 
 
What You Need to Know About:
Osteoporosis and Sarcopenia...   
 
Osteoporosis (bone loss) and sarcopenia (muscle loss) can happen at any stage of life, but they are more commonly associated with aging. Strength training, aerobic exercise, flexibility training, balance training, and healthy nutrition can help combat and improve symptoms of both of these debilitating diseases.
 
Osteoporosis
According to the National Osteoporosis Foundation, osteoporosis is defined as a "bone disease that occurs when the body loses too much bone, makes too little bone, or both" (2016). As they become less dense, bones are more likely to break or fracture. Osteoporosis can lead to limited mobility, permanent pain, and even loss of height. Living with it is painful, surgery can be costly, and too often signs of it are ignored. What can be done? Follow a few simple tips below on how to keep your bones healthy, and if you have a history of this disease in your family make sure you talk to your doctor or healthcare professional immediately.
 
Sarcopenia
According to the National Institute on Aging, sarcopenia is "a loss of muscle mass often associated with weakness" (2014). This loss of muscle mass and strength can affect one's balance, walk, and overall ability to perform simple daily tasks. Extreme weakness and low muscle mass are the initial signs of this disease. Like osteoporosis, sarcopenia can lead to permanent pain and costly medical treatment. However, with the right exercise and nutrition initiative, action can be taken to slow the aging process in relation to muscle mass.
 
Exercise Tips:
 
Exercise is very important to help avoid injuries, uncomfortable symptoms, limited mobility, and medical expenses related to osteoporosis and sarcopenia.
 
Here are a few key reasons why exercise is important:
 
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To Build Muscles: Stay active now so you will be active longer. Embark on strength training sessions with an exercise professional.
 
 


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To Prevent Falls: Simple balance and flexibility exercises can improve your balance, prevent falls, and save you pain and medical intervention.
 
 
 

To Protect the Spine: Exercise that targets the muscles that extend your back can help improve your posture reducing the risk of spine fractures.Please note: If you have osteoporosis, see your doctor before you embark on an exercise program.
 
 





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Eating Tips:
 
Eating a well-balanced diet rich in different vitamins and nutrients is essential to keep your bones and muscles healthy to reduce your risk for osteoporosis and sarcopenia. Getting enough Calcium and Vitamin D will help maintain and build strong bones and muscles even as you age.

For more information on osteoporosis or sarcopenia, check out these sites:
 
 
 
Mary Lehet, Miles Everson, and Kate Rod
Check out our Fitness Focus video for a quick strength training segment! 
Nutrition Bites

Simple Ciabatta Bites

My younger sister was being adventurous in the kitchen one day when she created this recipe, therefore, I must give credit where credit is due (thanks Meg!). I simply love this recipe. It's quick, easy, and doesn't involve much prepping! It's the perfect, fresh, filling, on-the-go snack; a great go-to on those busy work days, or for a simple lazy day light meal. Since I first tried this version of Ciabatta bites, I have come up with a few other variations that I have found equally as delicious. Though my preference is goat cheese (yum!), I've used spreadable cheeses and feta as well. You can add meat slices, pile on more veggies, mix up your choice of veggies, it's perfect because it is what you make of it. You simply cannot go wrong with this snack.

Cook time: Approximately 8 minutes

Ingredients:
  • 1 Ciabatta bun
  • 1 Tomato
  • Goat cheese (or cheese of preference, can be spreadable, slices, etc.)
  • 4 Tbs olive oil
  • 1 Tbs of pesto (optional)
  • Fresh spinach (optional)

Preheat instructions:
  • Put oven on high broil
Prepare:
  • Cut one Ciabatta bun in half. Use 2 Tbs of olive oil on each half of the bun. Put in the oven for approximately 4 minutes (do not wait until the bread is golden brown, the oil should be slightly bubbling). Remove from oven.
  • Spread goat cheese (or cheese of preference) to liking on both pieces of bread (I recommend a cheese that melts well. Can you tell I'm from Wisconsin?).
  • Cut two slices of tomato and place on each half of the bread.
  • Use ½ a Tbs of pesto on each slice of bread (or preference).
  • Return to oven. I recommend leaving the oven door open, it will bake quickly. Watch and bake for approximately 4 minutes or until bread is golden brown and cheese is melted.
  • Remove from oven and top with salt, pepper, and spinach.
  • Enjoy!
I LOVE food. If you're like me, you're always looking for fresh, new, healthy recipes to try. Have any requests? Have a recipe that you would like featured in a newsletter? I'd love to hear from you! Send me an email, you can reach me at wellu@css.edu.

Kate Rod
WellU Marketing Coordinator
CSS Student
Fitness Focus
Plank School with Jonathan Ross
Plank School with Jonathan Ross
Plank School With Jonathan Ross
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WellU Cardiovascular (CV) Clinic
What is it?
This clinic assesses cardiovascular health and risks.
 
What it is not:
The clinic will not provide primary care, urgent care or convenient care.
 
Who is eligible?
All benefit eligible employees only.
No cost associated with clinic.
 
Where is it located?
Visits will be conducted in Student Health Services (Somers 47)
 
When is the clinic open?
Blood draws Mondays, Tuesdays and Thursdays8:30-9:30 a.m. (15 minute appointments)
Clinic Follow up Visits: Wednesdays October 12,November 9 & December 7
from 8:30 to 11:30 a.m.  (30 minute appointments)
 
How do you sign up?
Call Student Health Services at 723-6282 to make your first appointment

What you need to know:
You will need to fast for 12 hours prior to your blood draw appointment.
Water or black coffee only
Lab results & recommendations will be discussed with provider at office visit.
Take Advantage of Your Health Benefits!

Enrolled in HealthPartners' insurance?
Take advantage of Virtuwell: 3 free online health visits per year. 

Employee Assistance Program (EAP): For All Employees!
Free Counseling Services: hpeap.com, or call 866-326-7194.

Simply log in through cor and click on the  
employee tab. Next, click on the 
 
red links button on the left for Employee Assistance Program and HealthPartners' links. Set up your healthpartners' account on the healthpartners' website.
Questions? Email WellU@css.edu
WellU Welcomes Your Feedback!
"You can't pour from an empty cup, take care of yourself first."
    
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Monday, August 1, 2016

August WellU Newsletter

Fun in the Summer Sun...

Sun Safety 
For Your
Eyes!

Buying Sunglasses: A Sun Safety Guide
Buying Sunglasses: A Sun Safety Guide

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Duluth Area Summer Fun!
Find information about arts, entertainment, sports, recreation, charter fishing, sailing, history, culture, exploration,  and adventure 
http://www.visitduluth.com/
                                                                       
Events for August 1 - August 31


August 1 - 5
Duluth Children's Museum Summer Camps
Dates: August 1 - August 5
Time: 10:00 am - 5:00 pm
(218) 733-7543 * Visit Website

History Adventure Camp (Ages 9-12): Visits to historical sites & museums in the Twin Ports such as Glensheen Mansion, Fairlawn Mansion, train museum at the Depot, Discovery Center. Also an introduction to our museum collection. $155 per week: Members/$185 per week: Non-Members. Held at 115 S. 29th Avenue West in Duluth.

August 1 - 31
The Duluth Art Institute classes - Fun for All
Dates: August 1 - August 31
Time: varies by event
(218) 723-1310 * Visit Website

The Duluth Art Institute offers a variety of art classes for adults and youth. The classes cover a range of interests and skill levels. Most classes are held at the Institute inside of the Depot building at 506 West Michigan Street. Please visit their web site for more information on these great classes.
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August 1 - 31
Duluth Experience Tours - Something fun for everyone
Dates: August 1 - August 31
Time: varies by event
(218) 464-6337 * Visit Website

The Duluth Experience Tour Company offers a variety of exciting and informative tours for all interests. Their family friendly History Tours will take you on a scenic journey into Duluth's rich history. Looking for adventure? Check out their line of Kayak Adventures on Lake Superior and St. Louis River or hop on a bike for a scenic Road Bike Tour or Mountain Bike Adventure. Then sit back and relax on one of their award winning Brewery Tours and go behind-the-scenes to sample Duluth's amazing craft beer scene. Find out why these guys are the Duluth's #1 Tour Company on Trip Advisor!
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August 1 - 31
Plein Air Duluth Exhibition
Dates: August 1 - August 31
Time: gallery hours
(218) 733-7560 * Visit Website

Forty outstanding artists from Minnesota and beyond have been selected to participate in the Duluth Art Institute's second annual outdoor painting festival, Plein Air Duluth: Paint du Nord. Duluth offers wonderful inspiration for painters with postindustrial buildings nestled on a hill leading down to the greatest of the Great Lakes, Lake Superior, and surrounded by pristine wilderness. En Plein Air means "in the open air," and artists will work outdoors to quickly capture the landscape in shifting, natural light, immortalizing Duluth scenes. This is an exhibit of the artists work from the week of outdoor painting, held in the John Steffl Gallery & Corridor Gallery at 506 West Michigan Street.
August 3
KISS Freedom to Rock Tour!
Date: August 3
Time: 7:30 pm
218-623-1210 * Visit Website

KISS live with special guest: Caleb Johnson. This tour will bring epic rock to cities it hasn't been to in over 10+ years. KISS specifically wanted to take the "Freedom To Rock" Tour to its fans in markets that haven't had the chance to see them in some time or ever at all. This tour will rock those markets and allow fans across the country to see America's favorite rock band of all time, KISS. Tickets go on sale on April 15th at Noon. On sale at Ticketmaster online or in person at the DECC box office. Held at AMSOIL Arena, 350 Harbor Drive.
August 3 - 7
SPIRIT VALLEY DAYS
Dates: August 3 - August 7
Time: varies by day
(218) 391-369 * Visit Website

Spirit Valley Days celebrates West Duluth and features: the Northland's largest classic car show; Duluth's largest parade of summer; street dance; pet parade; 5K run/walk; canoe and kayak tour of the St. Louis River; garden tour; kids games; pancake breakfast; meatball dinner; food and artisan vendors; and live entertainment.
August 5
Greater Downtown Council presents: Movies in the Park
Date: August 5
Time: dusk
(218) 727-8549 * Visit Website

Movie: "Princess Bride" Grab a blanket and bring the family for a magical evening under the stars. Featured films every Friday evening throughAugust 26th in Leif Erickson Park (12th Ave E & London Rd.)
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August 5 - 7
The North Shore Scenic Railroad presents: Day out with Thomas
Dates: August 5 - August 7
Time: First train is at 9:00 am/last train is at 5:00 pm
1-800-423-1273 * Visit Website

Fun for the whole family! Day Out With Thomas provides an opportunity for kids to take a ride in their favorite tank engine, meet the railway controller Sir Topham Hatt, have fun in Imagination Station, and much more in a city near you! Get ready for The Thrill of the Ride! The best place to see Thomas in Minnesota and Wisconsin. Each ticket to the event will include: Access to all activities offered at Day Out With Thomas Entry to the Lake Superior Railroad Museum Approx. 20-25 minute train ride behind Thomas up the North Shore Imagination Stations, which include sandboxes, coloring, mega blocks, building stations, chalk tables, Thomas play tables and much, much more Live Music by Mr. Billy, Magic shows throughout the day Photo opportunities with Thomas and Sir Topham Hatt Free trolleycar rides Inflatable slide, bounce house and obstacle course Temporary Tattoo and Face Painting stations Model Train Displays, Huge Thomas Gift Shop, Photos with Thomas (purchase separately), Lots of games, activities, and more. Tickets are $19 per person, ages 2 and up. The train ride is about 25 minutes, but the average guest is here for 2-3 hours depending how much fun you want to have!
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August 6
2nd Annual City on the Hill Music Fest
Date: August 6
Time: Music starts at 1:00 pm
Visit Website

The Newsboys and Christian music superstar Francesca Battistelli will join seven other bands and performers to celebrate the word of God in praise music. Nearly 3,000 people attended the first year's event. Tickets for the festival are on sale now and can be purchased at the LIFE 97.3FM studios located at 1101 E. Central Entrance in Duluth, MN or online at the web site listed above. A special holiday offer is available if tickets are purchased before December 31st. General admission tickets which are priced at $39 plus tax and fees will be available for just $29 plus tax and fees and will include a FREE copy of the Newboys' latest CD due out in March, 2016. A limited number of up-front VIP tickets are also available for $49 plus tax and fees, as well as Youth and Group tickets discounted for the holidays. Held in Bayfront Festival Park.
August 6
Duluth Entertainment Convention Center (DECC) to celebrate 50th anniversary
Date: August 6
Time: 3:00 pm
(218) 722-5573 * Visit Website

Community open house: Free admission and free parking from 3-6 p.m.Self guided tours will be available with informational signage throughout much of the facility, plus a collection of original art will be revealed in the concourse depicting memorable concerts in the DECC's history. All employee reunion: Also with free admission and free parking, the reunion is open to anyone who worked at the DECC during the past 50 years,whether for a few months or a few decades, from 3 pm-5 p.m.Former employees can get further information at web site above or on the DECC's Facebook page. Local residents are encouraged to spread the word to former employees who no longer live in the area. Beach Boys & Temptations concert: Part of the bands' "Surf & Soul" tour that has been well received throughout the country, the concert begins at 7 p.m. in AMSOIL Arena. As another aspect of the DECC's 50th anniversary gift to the community, tickets cost $35 and $45, about half what they're selling for elsewhere on the tour. Tickets go on sale at 10 a.m. Friday, April 1, at the usual DECC ticket outlets.
August 7
2nd annual 2.5k Family Bubble Bash
Date: August 7
Time: 11:00 am
(218) 310-5346 * Visit Website

This event is designed to encourages families to get out and have fun while being active. There is the 2.5k family walk where families will walk around the park encouraged by our superhero and princess watering stations. Following the race there will be a time of games and fun with those characters. We will have a bubble zone from the Duluth Children's museum as well as an Outdoor game zone from Legacy Toys. The event will end with an hour long bubble program with games and dancing in millions of bubbles. Held at Bayfront Festival Park.
August 8 - 12
Duluth Children's Museum Summer Camps
Dates: August 8 - August 12
Time: 10:00 am - 5:00 pm
(218) 733-7543 * Visit Website

Theater Camp (Ages 9-12): Theater games, set design, costume design, performance skills. Performance at the end of the week. $155 per week: Members/$185 per week: Non-Members. Held at 115 S. 29th Avenue West in Duluth.
August 12
Greater Downtown Council presents: Movies in the Park
Date: August 12
Time: dusk
(218) 727-8549 * Visit Website

Movie: "Hook" Grab a blanket and bring the family for a magical evening under the stars. Featured films every Friday evening through August 26thin Leif Erickson Park (12th Ave E & London Rd.)
August 12 - 14
28th Annual Bayfront Blues Festival
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Dates: August 12 - August 14
Time: Friday and Saturday music starts at 11:30 am/Sunday at 11:00 am
(715) 394-6831 ext. 101 * Visit Website

Welcome to the Bayfront Blues Festival, one of the largest annual outdoor music events in the upper Midwest. Each year nearly 20,000 fans are treated to more than thirty different acts on two stages at one of the region's most beautiful open-air venues, Duluth's Bayfront Festival Park. For over a quarter century the Bayfront Blues Festival has been a world leader showcasing a who's who in the blues and blues/rock music genre. From Buddy Guy to Jonny Lang, Little Richard to Delbert McClinton, Robert Cray to Wilson Picket and Blues Traveler to Solomon Burke, nearly 500 artists in all have graced our famous stages. Tickets range from single day, to three day packages, and golden sax tickets. Please visit the web site for details and to purchase.
August 12 - 14
The North Shore Scenic Railroad presents: Day out with Thomas
Dates: August 12 - August 14
Time: First train is at 9:00 am/last train is at 5:00 pm
1-800-423-1273 * Visit Website

Fun for the whole family! Day Out With Thomas provides an opportunity for kids to take a ride in their favorite tank engine, meet the railway controller Sir Topham Hatt, have fun in Imagination Station, and much more in a city near you! Get ready for The Thrill of the Ride! The best place to see Thomas in Minnesota and Wisconsin. Each ticket to the event will include: Access to all activities offered at Day Out With Thomas Entry to the Lake Superior Railroad Museum Approx. 20-25 minute train ride behind Thomas up the North Shore Imagination Stations, which include sandboxes, coloring, mega blocks, building stations, chalk tables, Thomas play tables and much, much more Live Music by Mr. Billy, Magic shows throughout the day Photo opportunities with Thomas and Sir Topham Hatt Free trolleycar rides Inflatable slide, bounce house and obstacle course Temporary Tattoo and Face Painting stations Model Train Displays, Huge Thomas Gift Shop, Photos with Thomas (purchase separately), Lots of games, activities, and more. Tickets are $19 per person, ages 2 and up. The train ride is about 25 minutes, but the average guest is here for 2-3 hours depending how much fun you want to have!
August 13
The Nice Girls of the North Second Saturday Marketplace
Date: August 13
Time: 10:00 am - 3:00 pm
Visit Website

At the Nice Girls of the North Second Saturday Market you'll be treated to free coffee, cookies and door prizes, lively music and a friendly atmosphere. Browse a collection of handcrafted clothing and bags, pottery, jewelry, stained glass, photography, personal care products, baby items and much more. Artists are on hand as personal shoppers to help you select just the right one-of a kind gift for every occasion. One central checkout adds convenience and major credit cards are accepted. Held at the Lakeside Lester Park Community Center (the former Lakeside Library) located at 106 N. 54th Ave. East in Duluth
August 15 - 19
Duluth Children's Museum Summer Camps
Dates: August 15 - August 19
Time: 10:00 am - 5:00 pm
(218) 733-7543 * Visit Website

NASA Design Challenge Camp: Let It Glide! (Ages 9-12): Students will work on the 2016 design challenge from NASA and document their design and testing process through student produced videos. $155 per week: Members/$185 per week: Non-Members. Held at 115 S. 29th Avenue West in Duluth.
August 18 - 21
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Tall Ships Duluth 2016
Dates: August 18 - August 21
Time: Thursday 11:00 am - 7:00 pm/FridaySaturday,Sunday 9:00 am - 5:00 pm
Visit Website

Join us on the shores of the world's Greatest Lake for Tall Ships Duluth 2016. It's a rare chance to catch a glimpse, step aboard, and even set sail on some of the grandest ships of yore. Draw Events is bringing you Tall Ships Duluth. Tall Ships Duluth 2016 promises to be the largest event in our region's history featuring ship tours, day sails, educational programming, food and beverage, entertainment and fun for the entire family! This year, we have partnered with Art in Bayfront Park to bring you an event within an event! You'll be able to see the 150+ high quality art vendors that you're used to seeing at Art in Bayfront Park; offering an opportunity to purchase gallery quality art work. Ticket Options Single-Day Festival Only Pass: $9 Single-Day On Board Tour Pass: $12 Multi-Day On Board Tour Pass: $19 Day Sail: $95 Fast Pass: $59 Parade of Sail Day Sail: $150 Ticket prices will be increased at the door.
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August 18 - 21
Art in Bayfront Park
Dates: August 18 - August 21
Time: Thursday 11:00 am - 7:00 pm/Friday,Saturday, and SUnday 9:00 am - 5:00 pm
Visit Website

Art in Bayfront Park Art Fair offers art lovers an opportunity to purchase gallery quality art work from approximately 180 artists, take an art class and enrich their lives through art in a fun-filled weekend of art appreciation. After seeing the Tall Ships, duck into the art fair.
August 18 - 21
Duluth's Tall Ships Kayak Experience with The Duluth Experience
Dates: August 18 - August 21
Time: 9:00 am11:30 am3:00 pm, and 5:30 pm
(218) 464-6337 * Visit Website

The Tall Ships are a sight to behold and every three years these majestic vessels visit Duluth. This is one of the biggest events that our city hosts and it's something that really shouldn't be missed. We're excited to get you out on the water so you can have a unique experience that combines unparalleled views and amazing photo opportunities with a fun kayak adventure that you'll never forget. These tours are in limited supply and designed for All Skill Levels You've never been kayaking? No problem! Our knowledgeable and friendly guides will provide practical instruction on paddling techniques and water safety while guiding you along routes that have been carefully chosen to suit your skill level and ability. This adventure will give you a chance to experience the Tall Ships in a entirely new way with local guides who share your passion for the outdoors. Tour Details: 2-Hour Tour Price is $55 per person 3-Hour Tour Price is $70 per person 2-Hour Tour Departure Times: Tours launch at 9:00AM3:00PM and 5:30PM 3-Hour Tour Departure Times: Tours launch at 11:20AM Location is on 8th Street Beach on Park Point Inclusions include: Kayaks, paddles, dry bags and personal floatation devices along with snacks and water Maximum Participants is 8 persons Minimum Age is 13, under 18 accompanied by an adult/guardian Difficulty - All skill levels welcome & no experience isnecessary
August 19
Greater Downtown Council presents: Movies in the Park
Date: August 19
Time: dusk
(218) 727-8549 * Visit Website

Movie: "Castaway" Grab a blanket and bring the family for a magical evening under the stars. Featured films every Friday evening throughAugust 26th in Leif Erickson Park (12th Ave E & London Rd.)
August 22 - 26
Duluth Children's Museum Summer Camps
Dates: August 22 - August 26
Time: 10:00 am - 5:00 pm
(218) 733-7543 * Visit Website

NASA Design Challenge Camp: Let It Glide! (Ages 9-12): Students will work on the 2016 design challenge from NASA and document their design and testing process through student produced videos. $155 per week: Members/$185 per week: Non-Members. Held at 115 S. 29th Avenue West in Duluth.
August 25
The Tribute Fest - Country
Date: August 25
Time: 4:00 pm - 11:00 pm
(218) 940-3513 * Visit Website

A tribute to Garth Brooks, Miranda Lambert and more will be performed. The Tribute Fest was set up to raise awareness and funds for homeless veterans in the state of Minnesota. Tickets are free for active duty personnel and veterans. General admission will be $5, VIP tickets are $30. Held in Bayfront Festival Park.
August 26
Large Lakes Observatory (LLO) - Science on Deck
Date: August 26
Time: Noon - 4:00 pm
(218) 726-8683 * Visit Website

The R/V Blue Heron will be docked at the Great Lakes Aquarium. The scientists and staff of UMD's Large Lakes Observatory (LLO) invite the public to board and tour the Blue Heron research vessel's LLO Science on Deck. The "Science on Deck" event is free. A 2:00 pm presentation will take place in the Twin Ports Harbor near the Great Lakes Aquarium, 353 Harbor Drive.
August 26
Greater Downtown Council presents: Movies in the Park
Date: August 26
Time: dusk
(218) 727-8549 * Visit Website

Movie: "Pirates of the Caribbean Black Pearl" Grab a blanket and bring the family for a magical evening under the stars. Featured films every Friday evening through August 26th in Leif Erickson Park (12th Ave E & London Rd.)
August 26 - 27
The Tribute Fest
Dates: August 26 - August 27
Time: TBA
(218) 940-3513 * Visit Website

Over a dozen Rock & Roll tribute bands will perform. The Tribute Fest was set up to raise awareness and funds for homeless veterans in the state of Minnesota. Tickets range from free for active duty personnel and veterans to $150 VIP 2 day pass. Held in Bayfront Festival Park.
                                                                                                          
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Saints Step Into Action With WellU!
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This Action Plan comes from the book...
"Eat Move Sleep" by Tom Rath

1. Identify the sugar content in your favorite meal or snack. If its more than 10 grams, find a replacement.
2. Pick one food or drink that you sweeten regularly -with sugar or artificially- and consume it without the added sweetener for a week.
3. When you have to sit for long periods of time, stand up, walk, or stretch every 20 minutes.

Nutrition Bites
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Healthy Eating Made Easy...

Duluth Farmers Market
14th Ave. E & 3rd Street
May 7th - October 31st
Wed. 2:00 to 6:00 P.M.
Sat. 8:00 A.M. to 12:00 P.M.

Downtown Farmer's Market
Lake Superior Plaza (Corner of Lake Ave & Superior St)
July 19th - September 27th 2016
Tuesdays from 11:00 AM - 1:00 PM
Special Market Kick-off on Wednesday July 13th during Sidewalk Days

Lincoln Park Farmer's Market
Starts: Thursday, June 16th 
4:00-7:00 P.M.
Harrison Community Center 
3002 W. 3rd St.

UMD Market Day
May 10th- Sept. 27th
Tues. 12:00 P.M. - 4:00 P.M.
Features Live Music

Superior Downtown Farmer's Market
Wed. 1:00 P.M. - 5:00 P.M.
June - October
North parking lot 
Superior Public Library  
1530 Tower Ave. Superior, WI

Dont Forget Your Farmshare Pickup!
Lake Superior Community Shared Agriculture(CSA) - Bayfield Food Producers
Wednesdays 3:00 P.M.- 5:00 P.M.
May 25th -October 26th
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Fitness Focus
Total Body Strength Training and Core Workout for Beginners - Low Impact Workout at Home
Total Body Strength Training and Core Workout for Beginners - Low Impact Workout at Home: FitnessBlenders (29 minutes)
Note: Try the exercises in this video at your own risk.
How To Start Exercising: 20-Minute Full Length Workout At Home for Total Beginners Without Equipment
How To Start Exercising: 20-Minute Full Length Workout At Home for Total Beginners Without Equipment. JessicaSmithTV

Note: Try the exercises in this video at your own risk.
Take Advantage of Your Health Benefits!

Enrolled in HealthPartners' insurance?
Take advantage of Virtuwell: 3 free online health visits per year. 

Employee Assistance Program (EAP): For All Employees!
Free Counseling Services: hpeap.com, or call 866-326-7194.

Simply log in through cor and click on the  

employee tab. Next, click on the 
 
red links button on the left for Employee Assistance Program and HealthPartners' links. Set up your healthpartners' account on the healthpartners' website.
Questions? Email WellU@css.edu
WellU Welcomes Your Feedback!