Sleeping Your Way to Skinny

Sounds appealing, right?

Although mixing in a mid-day nap won’t actually make you skinny, recent research studies point out there is a definite correlation between lack of sleep and weight gain. I am sure that many of you are not frequent readers of USA Today or the Annals of Internal Medicine. So, let me share with you what they recently brought to my attention regarding sleep and weight loss.

A single sleep study was performed on seven healthy, lean, young adults and the results are astounding. After just FOUR consecutive days (Finals week ring a bell, anyone?) of being permitted to sleep approximately 4 hours a night, the fat cells’ ability to use insulin properly dropped by 30%! Consequently, the cells became insulin-sensitive, resulting in the formation of less leptin.

What does this mean? TWO KEY WORDS: Insulin and Leptin… do these words mean anything to you? You may be thinking, “Why on Earth would they?” But, what if I switched those two key words to HUNGRY and FULL?! One of insulin’s many jobs is to trigger the release of leptin in your body. Now you may not have realized this until now, but I am telling you leptin is your friend. What that wonderful little hormone does for you is flip that hungry/full switch on and off. Low levels of leptin tell your body it’s starving and increase your appetite, which is why it makes perfect sense that a decrease in leptin has an association with increase in food consumption and weight gain. So, when your stomach is roaring during your test after pulling that all-nighter even though you just treated yourself to Mickey D’s breakfast as a “reward” – it is actually your body saying, “Hey, maybe you should have gotten some sleep last night!”

What’s also important to recognize is that in addition to your body’s inability to accurately sense if you’re full due to those low leptin levels, those who are tired have an increased appetite as well as a slowed metabolism due to their lack of sleep. When combined, these effects are ultimately setting you up for a downward spiral.

So, as finals approach, shoot for 7 to 8 hours of sleep! It will not only help your ability to focus and retain information, but also assist in maintaining healthy weight and prevent you from feeling hungry all the time.

Stay tuned for upcoming tips on how to develop healthy sleeping habits in my next blog!

Running with Lynn Show

Good morning UND

It’s looking like a sunny day with a high of 40.

The movie of the week is Bears. “In an epic story of breathtaking scale, Disneynature’s new True Life Adventure ‘Bears’ showcases a year in the life of two mother bears as they impart life lessons to their impressionable young cubs” -Disneynature 

Mother nature never looked better on the big screen. Watch this amazing nature movie at the River Cinema.

And now another episode of “Wow I did not know that.”Did you know?”
Did you know the Titanic had a sister ship, the Olympic? The ships were constructed around the same time, with the Olympic starting first. The Olympic was launched in 1910. She served as a cruise liner until pressed into service during WWI as a troop carrier. She was retired in 1935. So now you know.

Yesterday was Titanic Remembrance Day. When: Always April 15th.  Titanic Remembrance Day is dedicated to the memory of the Titanic, and to the over 1500 souls that died. On that day in 1912, the Titanic sank into the icy waters of the North Atlantic ocean.

Have a great day everybody.

 

Meet Lynn! 

 

Make goals for National Money Smart Week

Set your goals for National Money Smart Week!

Last week was Money Smart Week.

It’s like January 1st for your finances! A week where we can all reflect on our money saving – or not saving – habits, loans and other debts, and budgeting skills. Then, we can make a resolution; not the “I’m going to hit the gym for 3 hours every day for an entire year and never come near to chocolate,” kind of goal. But a SMART goal. One that is Specific, Measurable, Attainable, Relevant, and Timely!

What’s the point of making a goal if you can’t accomplish it? At UND Financial Wellness, we believe when this method is followed, the likelihood that you will accomplish your goals will increase greatly.

Let’s first do some brainstorming. Where in your financial life do you need a tune up? Perhaps you know nothing about your student loans or how you are going to pay for school. Or, while it may be hard to believe from looking outside, summer is just around the corner. Have a plan for summer employment or summer classes? Maybe you are scrambling to find money for groceries and to pay rent at the end of the month. Whatever it is, you know your struggles – don’t hide them, use this week as a time to make changes!

Specific

When you determine this goal, make sure it is specific. A goal such as “I want to pay for more of my school instead of using loans,” has little merit. While the overarching idea is spot on, it lacks specifics to make it accomplishable. You can’t fix every financial problem in one sitting; instead, take one problem and create a solution. To revise the previously stated goal, let’s try, “I will pay half of my tuition out of pocket.”

Measureable

How about a measurement? If you are trying to pay for half of your tuition, what is the dollar amount? To revise this goal, “I will pay $2000 out of pocket for my tuition,” Setting your goal so that you can measure it is vital to tracking your progress and success.

Attainable

Now that you have a specific goal that can be measured with simple math, ensure that the goal is attainable. When trying to pay $2000 out of pocket, don’t plan on picking dollars off the money tree in your backyard. Determine if this goal is attainable. For the tuition goal, does this require some extra hours of work in the summer or applying for scholarships? Include this in your goal so you have the means to accomplish this. “I will pay $2000 out of pocket for my tuition by working 40 hours a week this summer.”

Relevant

We can have all sorts of financial goals. Some people may hope to travel the world or own a house. For our goals for Money Smart Week, we want to focus on something relevant to our lives. As students, our financial resources are likely tighter and many of our goals are focused on necessities. Purchasing a large house or planning an extravagant trip may not be relevant to our lives at this point. Instead, a goal focused on what is pertinent to our life, such as tuition, is most important.

Timely

Finally, make your goal timely. To check up on your progress and ensure success, set a deadline. For example, “I will pay $2000 out of pocket for my tuition by working 40 hours a week this summer and saving $500 each month from May to August.”

Now that you have the steps to make healthy decisions, determine what it is that you want to change in your financial life, and take a stab at it! Track your progress and revise for your circumstances! If you need help, feel free to make an appointment:  http://www.UND.edu/financial-wellness

Good luck and Happy Saving!

 

*Blog written by Kaitlin Bezdicek.  Kaitlin is a student at UND and a peer educator for Financial Wellness.

 

Let It Go without Letting It Go

psst… Did you get the title? I guess I had to be a part of the cool kids and reference the latest craze. Truthfully- I haven’t seen the movie yet. I only heard John T butchered Idina’s name. (And to be fair, I would’ve probably said something similar. Wouldn’t you?)

I’ve been doing a lot of thinking lately. Mostly about weight loss, self image, and the journey that I’ve been on for a dozen years (WOW- it’s been that long?! I feel old). When I was 16, I tipped the scales at over 300 pounds. I didn’t see a “big person,” and it was honestly confusing to me to hold up my clothes and accept the fact that I not only filled them, but I challenged many of the seams’ thread power.

As I said, those days are long gone. A lot of hard work and much better lifestyle choices have helped me maintain my 100+ pound weight loss. I’d be lying if I told you that it has been easy. I think at some point it did get easier, but I.still.struggle.every.day. If I’m not finding it hard to say no to a pound of peanut M&Ms, I’m daunted with the task of looking in the mirror and not only accepting, but loving my loose skin and remnants of stretch marks.

Did you know that we all have bad days? Mine might look different than yours, but even the most successful people run into challenging moments that sometimes end in defeat.

The age of social media has somewhat muted our ability to accept that it’s OK to be anything less than perfect. There’s a funny picture I recently saw that has a couple happily posing while on a hike; underneath was a picture of them fighting with the title “3 seconds earlier.” Social Media allows us to share our highlight reel with the world… and if you’re anything like me, it also creates an unnecessary perception of pressure to continue “one upping” yourself or those around you.

A few weeks ago, I sat and at a pound of peanut M&Ms. Yes, an ENTIRE POUND. By myself. Just watching tv, relaxing (OK- well maybe it was a combination of stress and emotional eating a little bit, too). Anyway. When my hand hit the bottom of the bag, I was MORTIFIED at what I had done. I couldn’t believe that “I was so weak”…  in my head there were much harsher adjectives I was using in reference to my moment of weakness. Let’s just say- I was not being a nice person, and I went from a moment of pure bliss and enjoyment in the form of sweet and salty crunchiness to complete defeat and horror.

The next day I woke up still mad at myself and began plotting the things I would HAVE to do to make sure that pound of peanut M&Ms didn’t end in a 100 pound weight gain. I would HAVE to spend at least 5 hours at the gym. I would HAVE to eat one meal and nothing else. I would HAVE to not see anyone because they would surely smell the chocolate and peanuts seeping out of my pores…

HOLD UP. STOP THE BUS. 

Do you hear how ridiculous that all sounds? Reflecting back on it, I do! At the time it seemed very rational though. (And for the record- I did my normal time at the gym and ate my normal 2 meals and 14 snacks, and I saw several friends/family members. haha!)

Here’s the thing. Sometimes you’re going to have a moment of weakness. A bad day. A tough decision. And sometimes the best option won’t be the one that you choose to make. But that’s OK. Just as important as it can be to make a good choice, it is equally as important to forgive yourself for being human. As I read in a book the other day,

“Don’t let a Lapse become a Relapse.”

As both an emotional and stress eater, I know all-too-well how easy it is to fall off the tracks. One “bad” bite can lead to a “bad” meal can lead to a “bad” day can lead to a “bad” week… and pretty soon I’ve given up the gym and my 10 heads of lettuce a week.

Now I’m working on a different mindset. For too many years following my weight loss, I had a “good or bad” mentality. Everything was black and white.
Good= lots of exercise, fruits, vegetables, no fat, smaller clothing sizes…
Bad= ice cream, peanut M&Ms, not exercising, a plateau or increase in clothing sizes, marshmallows…

I was missing out on SO.MUCH. and it finally got to the point that I felt deprived and was ready to rebel by eating every “Bad” thing in sight. I’ve since learned to Let it Go once in a while… to enjoy a nice treat. I put in a lot of effort into eating healthy and exercise.  And now I’m working on loving what I see in the mirror. After all, I’ve worked really hard for the body I have for a really long time, and considering what I’ve put it through, it DESERVES love!

Think about your own life. Do you allow yourself to fail lovingly? Are you willing to forgive yourself, learn from the situation, and move on when things don’t happen according to plan?

Fitness Myths That Just Won’t DIE!

Check out the responses from the IDEA Fitness Journal in response to some very popular myths about Fitness and Weight Loss & Management.  A very neat, short and to the point piece of information that everyone can relate to!

Fitness Myths

KNOW How to Help

Many students think that partying ONLY leads to a great time. Unfortunately, sometimes people take it too far and drink way too much, which can lead to some serious issues. It is important for all of us to KNOW How to Help if a dangerous situation were to arise. Check out more information on the KNOW Campaign!

Here are some great tips for knowing how to help your buddies out when they drink.  One helpful acronym that we use to remember the signs of alcohol over dose is C.A.N.S. CANS

Now, sometimes students in North Dakota are afraid to seek medical attention for themselves or a friend if they have drank too much because they do not want to get in trouble with the law. Fortunately, North Dakota passed a law called the North Dakota Medical Amnesty Law. This law states that if you contact law enforcement or emergency services for yourself or someone else, who is underage because there is a need for medical assistance due to alcohol consumption, AND you wait for and cooperate with emergency responders, up to five people are immune from criminal prosecution in North Dakota. Although a person may not get in trouble with the law, they could get in trouble with the university if they are a student.

Last but not least, know that every minute matters. If someone needs medical attention due to alcohol overdose do not hesitate to get them help! Some important numbers to have in your phone include:

  • The ambulance, fire, and police (9-1-1)
  • The Care Team (day: 701-777-2664, night/weekend: 701-777-3491)
  • Campus Police (701-777-3491).

Keep these helpful tips in mind so that if you or a friend ever find yourself in a serious situation, you will KNOW How to Help.

Waking UP with Ruliffson Show “What?!”

Good morning UND looking for a high today of 67 “its a heat wave baby”.

The movie of the week is called Draft Day. This NFL hardsmashing, head pounding, movie will have you tap dancing all 1 hour and 15min long.

“The Interview”
The Waking Up with Ruliffson Show welcomes The Running with Lynn Show “HA! HA! HA! HA!”
Kim : “Welcome to the show Lynn.”
Lynn: “Great to be here Kim.”
Kim: “Lynn, your blog is the hottest thing since sunburn, how does that make you feel?”
Lynn: “Well Kim, its great to know everybody enjoys reading my silly little observations, I enjoy putting a smile on people’s faces, the more compliments I get the better I want to do.”
Kim: “Lynn if you could describe your blog with one word what would that word be?”
Lynn: “Nothing.”
kim: “Nothing? I don’t understand.”
Lynn: “That’s what my blog is about, everyone is doing something I’m doing nothing.”
Kim: “I’m sorry Lynn but I’m still not following you?”
Lynn: “Well for example what did you do today?”
Kim: “I got out of bed, ate breakfast and came to work.”
Lynn: “That’s a blog, there’s your blog.”
Kim: “How’s that a blog?”
Lynn: “Because people are reading it!”
Kim: “There you go ladies and gentleman a blog about nothing.”

This is kim Ruliffson saying “good fight and good night”.

What’s New with Stickman?

Holy-smokes! I never thought hosting a root-beer pong tournament in the residence halls would be so exhilarating. From set up to take down, Kelsie (an AOD peer educator) and myself saw residents of Bek Hall play, laugh, and whether they liked it or not, learn a thing or two. Before I get ahead of myself, let me take a step back for a minute. The Health & Wellness Hub is conducting outreach to provide information about low-risk drinking so students may be able to make informed, responsible decisions when it comes to alcohol.

Stickman

Our outreach program consisted of a character named “Stickman.” Party with Stickman is a comic strip with a stick figure that explains college life experiences dealing with alcohol, binge drinking, and partying. The goal of this event was to talk about the cost of partying, blood alcohol content, and protective behaviors.

After a presentation and some gasp stricken expressions, we began a root-beer pong tournament; EXCEPT, this tournament had a little twist. As soon as a cup was made players had to pour the content of the cup into a jug that measured Standard Drink Units (SDU’s) for beer (5% alcohol for every 12 ounces). By doing this, participants were able to see how much alcohol is typically consumed during ONE drinking game. Lying on the table was also a Blood Alcohol Content (BAC) chart where residents of Bek Hall were able to see their potential Blood Alcohol Content per game and how that level may impair their cognitive and physical abilities.

After the tournament, residents continued to practice and play until it was time to pack up. The most fulfilling part of the night was hearing students use terms from my presentation. One student even said, “I didn’t know how much I normally drink until know- I’m definitely going to watch myself from now on.” This brought a smile to my face, as I know the goal is to inform, but I never thought changing someone’s perception would also change my own. I learned teaching others is the first step to prevention. The more we know, the better we are as a whole. We all had a blast playing pong, meeting new people, and learning some new facts about alcohol. No matter how you have a good time, it was great partying with Stickman in Bek Hall!

Alcohol Awareness Month… What do you KNOW?

BLOG

April is Alcohol Awareness Month and in order to raise awareness, the Alcohol & Other Drug peer educators will be around campus with a couple of really exciting events in April.  Ever heard of the KNOW campaign? If not, we’d love for you to learn more about it here: KNOW Campaign

KNOW the IMPACT: The Drive Square Simulation System™ is a driving simulator that enables a trainee to drive in a virtual space, while operating the controls of an actual vehicle.  Check out the simulator on Wednesday, April 23rd outside of the Memorial Union!  Unable to stop by the simulator on Wednesday? No worries- a tabletop simulator will be traveling around UND’s campus on Friday, April 25th!

KNOW the FACTS: During the week of April 28th-May 2nd, students can try to hitch a ride to class on the GOLF CART CASH CAB! Hop aboard and answer trivia questions for the opportunity to win great prizes!  Flag us down when you see us trolling around campus.

KNOW how to HELP: Ever read those Toilet Talks in the bathroom stalls, the coffee sleeves from Stomping Grounds, or the table tents in the dining centers?  If not, check them out this month! They contain great information about North Dakota medical amnesty law and alcohol overdose.

Running with Lynn Show

Good morning UND!

It’s looking like a sunny day today with a high of 21. Wow, how about that weather?? One day its 60 above the next day we get ten inches of snow. North Dakota its unpredictable, “ain’t it cool”. I hope you had a chance to catch a movie on your two days off? No you say? No problem, there’s a movie every week. The movie this week is Captain America: “The Winter Soldier”

Today, the Running Show is proud to present for the first time ever a new show titled “Wow! I Did Not Know That”

Did you know Stan Lee, the godfather of comic books was born on Dec. 28 1922 and to this day at the age of 91 years old he still writes classic comic books?Not only did Lee create superheroes such as the Amazing Spider Man, Iron Man, X-men, The Fantastic Four, Thor, The Incredible Hulk which today are all multi-billion dollar movies but Lee’s first published comic work was in the comic book titled Captain America #3 1941.

And now you know and knowing is half the battle.

have a great day everybody

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