Category Archives: Healthy UND/Healthy UND 2020
Vision: Healthier UND Students, Faculty and Staff
Mission: Work in partnership to promote healthy lifestyles choices by enhancing awareness, building skills, changing social norms, and creating a healthier environment.
Overarching Principle: Emphasize all 7 dimensions of wellness including: physical, emotional, social, spiritual, occupational, intellectual, and environmental.
Healthy UND is a coalition of students, faculty and staff interested in promoting health and wellness on campus. The Healthy UND Coalition was formed over ten years ago and continues to serve as a communication and coordination network for all health and wellness issues on campus. Healthy UND 2020 focuses on the future and has created a long-range action plan to address the leading health and wellness issues that negatively impact student academic success and retention. Healthy UND 2020 aims to create a campus culture in which healthy choices are the norm. This innovative planning process is unique among university campuses and is modeled after Healthy People 2020 and Healthy Campus 2020. To join please contact the Health and Wellness Hub at 777-2907 or email@example.com.
Many of us have had days where we were over loaded with homework, having fights with our parents and friends, or just feeling unenthusiastic. Sometimes we are able to break the depressing cycle and focus on the great things that are happening in our lives, other times we turn to things like alcohol or drugs to help us cope with life.
Studies have shown that the misuse of prescription medications in college students is on the rise. Many students are using prescribed medications (like Adderall, which is a stimulant prescribed to patients who have ADHD, Xanax, which is a sedative prescribed to patients who suffer from anxiety and panic attacks, and Vicodin, which is a morphine prescribed to patients who have severe pain) to feel better and “manage” their daily lives. When prescribed by a doctor for a certain use, the medicine can be beneficial to a person, but when a person starts overdosing on a medication and taking it with other drugs and/or alcohol the effects can be deadly. Abusing prescription medication can lead to organ damage, seizures, heart attacks, strokes, and even death. When students start abusing medications their chances for becoming binge drinkers, misusers of drugs like marijuana and cocaine, and drug addicts increases dramatically. Fortunately, there are ways to reduce the misuse of prescription drugs.
One of the best ways to relieve stress is by exercising. In the words of Elle Woods from Legally Blond, “I just don’t think that Brooke could’ve done this. Exercise gives you endorphins. Endorphins make you happy. Happy people just don’t shoot their husbands, they just don’t.” Happy people are also more able to cope with the struggles of life. One other thing that a person could do is seek-out counseling services. Most college campuses, like ours, offer free counseling to students who may be feeling stressed, dealing with medication abuse, and dealing with alcohol abuse. Although it may be hard to step out of your comfort zone, the benefits of living a healthy, drug free lifestyle are definitely worth it.
More information on prescription abuse can be found at http://www.talkaboutrx.org
Coming to the end of February means that National Nutrition Month is just around the corner. Every March is National Nutrition Month and every year UND celebrates March with many nutrition related activities. This year UND is offering a recipe contest, Student Iron Chef, Lunch and Learn, food drive, grocery bingo, and a wellness screening.
The Delicious and Nutritious Recipe Contest will be going on the majority of the month. The recipe submission deadline is March 21; to find out details about this event click on the following link.
Student Iron Chef Contest Semi-final dates of the competition are March 3rd and March 4th. The final competition will take place on March 11th. Groups of students will be creating a dish consisting of Alaskan Salmon, YUM.
A food drive will take place for the whole month of March. Non-perishable food items and personal care products are appreciated. Donation boxes will be placed throughout the campus.
Grocery Bingo will take place on March 28th at 9pm in the loading dock. It is free to all students and it’s a great way to win free groceries and meet students.
A lunch ‘N learn will be held on March 26th in Gamble Hall from 12:30pm to 1:30pm in room 225. This event is part of the Deans for wellness initiative; it is open to all staff, faculty, spouses and partners of the College of Business and Public Administration. You can RSVP to this email:
The wellness screening will be held at the EERC on March 5th. It is open to faculty, staff, partners and spouses. This is an appointment only event to make an appointment click the following link.
Do You like LOVE what WHO you see in the mirror?
When you look in the mirror, do you see yourself- your true self? Or do you mostly notice how many ways you do not fit the “ideal” imposed by media? Remember, you are more than your image; you are more than your body. We receive so many messages about what we should look like and how to fix parts of our bodies to resemble one celebrity or another. Sometimes, we can forget that we are all unique and our beauty is reflected in our uniqueness.
Some people view themselves as a potato doll that has interchangeable parts. I call it “the potato head” mentality. Media sends messages “if you do not like your lips, get better ones” to make ourselves fit the unreal and unnecessary ideals. But you are not a sum of interchangeable parts; you are much more than that! You are not a “what”- you are a unique person.
When you look in the mirror, you can notice amazing or devastating things. It is up to you and what you choose to concentrate on. Through being constantly bombarded by a stream of media clichés, remind yourselves from time to time of the wonderful multitude of things that make up who you are. Try mirror exercises, powerful tools that can be used any time of the day. When you have a moment alone, look into a mirror and remind yourself of your strengths and successes. Say as many wonderful words as you can think of about who you are. Do it in the morning to start you day. You can also add in a mantra or an affirmation. One statement I find particularly effective is “I am enough.” It is simple, easy to remember, and encompasses every rebuttal to any negative body messages. You don’t need to fit other people’s standards of beauty. Why? Because you are enough. Go ahead and try it. It may seem silly at first, or maybe it’s difficult to say positive things to yourself. It will get easier. You are a “who”; a wonderful, powerful “who”. Believe in yourself. I believe in you.
Be happy and healthy!
If you are interested, here are some additional resources on body image and positive self-talk:
Today, January 31st, in the Culinary Corner we made a veggie lasagna in a crockpot. This dish was a healthy alternative to normal lasagna because there was a reduced amount of calories and fat, but will all same flavor….what’s not to love?!
Here is the recipe if you want to try it out at home! Happy Friday!!
Slow Cooked Veggie Lasagna
• 1 box lasagna noodles (uncooked)
• 15 oz low fat or fat free cottage cheese
• 1 25 oz jar pasta sauce
• 2 cups zucchini, broccoli, cauliflower, mushrooms and/or spinach
• 2 cups mozzarella cheese, grated
• 1/2 cup parmesan cheese, grated
• 1 large egg
• 1 tablespoon dried Italian herbs
• 1 teaspoon kosher salt
1/2 teaspoon garlic powder
1. Place the vegetables in a food processor and pulse to roughly chop.
2. Place the cottage cheese, parmesan cheese, herbs, garlic powder, salt and egg in a
bowl and stir to combine.
3. Pour half of the pasta sauce in the bottom of a crockpot.
4. Place a layer of noodles on top of the sauce, covering the entire surface, breaking
the noodles to fit the pot.
5. Layer half of the cottage cheese mixture on top of the noodles, followed by 1 cup
of the chopped vegetables and then one cup of mozzarella cheese.
6. Repeat with another layer of noodles, followed by the remaining cottage cheese
mixture and the chopped vegetables.
7. Pour the remaining pasta sauce on top of the lasagna and top with the remaining
cup of the grated cheese.
Cook on low for 4 hours. Serve.
If you’re already struggling with your New Year plans to get fit, it may be because you’re listening to the wrong kind of music during your workout.
Sports psychologists from London have discovered that specific genres of music are best suited to specific types of exercise, and listening to the wrong kind of track could hinder your performance.
They found that rap music provides the best beats per minute for stretching and running, while dance music is more suited to strength training.
Pop music is best used during warm up and cool down, but rock music should be avoided during exercise due to frequent changes in tempo that can affect your rhythm.
The research was carried out by sports psychologist Dr Costas Karageorghis, the Music in Exercise and Sport Group at Brunel University in London and Spotify.
The team analysed 6.7 million Spotify playlists containing the word ‘workout’ in the title and compared the different beats per minute (bpm) to those used in certain workouts.
For example, a person’s typical stride rate while jogging or running is 150 to 190 strides per minute.
If these figures are halved it gives a range of 75 to 95 bpm – the beat range found most commonly in urban music, particularly rap.
Many of the lyrics in rap music also ‘imbue the physical energy’ best suited to running, explained the researchers.
Whereas pop is perfect for slower, more repetitive-type tasks, including aerobic warm up and cool down because many pop songs ‘have regular rhythmic patterns and beats.’
Dance music is best suited to strength and weight training because its ‘fast, rhythmical, bass psyches people up before weight training sessions.
Elsewhere, Dr Karageorghis said that for maximum effect, people should use songs that remind them of their adolescence and early adulthood to make them feel youthful and fit.
He said: ‘A suitably motivational playlist can help to ‘colour’ the symptoms of exercise-related fatigue, like breathlessness and a beating heart, in such a way that they are interpreted in a more positive manner.
‘This means that at the point when your body is shouting stop, the music has the power to lift your mood and beckon you on.’
Celebrity trainer Joey Gonzalez added: ‘During workouts, an hour-long mix of strength training and treadmill-based cardio intervals, we try to match our runs and exercises to the beat of our music.
‘For example, timing the treadmill sprints to the chorus of a track with a great hook, or playing a slower song with bass for incline jogs, and even matching steady consistent beats for long endurance runs are all part of our strategy.’
Whereas rock music should be avoid during cardio and high-intensity workouts because the different changes in tempo can affect a person’s rhythm.