Category Archives: Physical

Physical wellness encompasses a variety of healthy behaviors including adequate exercise, proper nutrition and abstaining from harmful habits such as drugs and alcohol. It means learning about and being able to identify symptoms of disease, get regular medical checkups, and protect yourself from injuries and harm. Once these behaviors are satisfied, you will be well on your way to achieving favorable physical wellness. Developing such healthy habits today will not only add years to your life, but will enhance the enjoyment and quality of those years.

Girls Just Want to Have Fun

Alcohol affects women in different ways than it affects men; for this reason, women should be aware of how to track their drinking.

Girls Just Want to Have FunWhy does alcohol affect women differently? Well, the biggest reason is that alcohol is held in body water and women tend to have less overall body water than men. Therefore, alcohol can reach their blood stream at a faster rate and in higher concentrations. The effects of drinking too much alcohol may last longer with women because they have less alcohol metabolizing enzymes in their body than men. This also puts women at a higher risk for developing alcohol related health problems such as high blood pressure, depression, stroke, and various types of cancer.

According to the National Institute on Alcohol Abuse and Alcoholism, low risk drinking for women is defined as having no more than 7 drinks per week and no more than 3 drinks per day. Stress seems to be a common theme in the lives of the female population, and it may be super easy to wind down at the end of a day with a glass of wine, which seems to be a pretty popular drink choice for women. However, a tall glass of wine can easily turn into three or more drinks if filled to the brim or even the middle of the glass, then refilled. It is important to know the line for ONE drink in the glasses you are using. Make sure to check next time!

Below are a few effects of long term drinking on women’s body and health:

  • Diminishes the skin of necessary nutrients
  • Makes any pre-existing skin conditions worse
  • Lowers fertility
  • Dehydrates the skin
  • Causes hair and nails to become brittle

A few ways to track your drinking while out with friends or drinking with men is to use the new app, ‘What’s Your Buzz?,’ make tallies on a note page in your phone, or bring bracelets in your purse and put a new one on with each new drink. The best way would be to start your night out with a set number of drinks you are going to drink that night and tell a friend so that you can hold one another accountable.

One interesting fact about women and drinking is that slightly before and during a woman’s period, they will feel the effects of alcohol more quickly; however, birth control lengthens the time it takes to feel the effects. So if you are on birth control, be sure to really track your drinks because your body may be telling you something different. Alcohol also stimulates ones appetite while decreasing one’s control at the same time; which causes women to drink more than they set out to drink.

A lot of times the calories in the drinks are even more than the calories in some food. For example the calories in a glass of wine are similar to eating a whole cheeseburger! A serving of vodka contains 160 calories which is equivalent to a doughnut! One bottle of beer is like having one piece of pizza! If the calorie equivalents scare you, it is smart to eat more throughout the day and drink less rather than eliminating eating altogether in order to make room for the calories from the drinks. If you participate in refraining from eating in order to drink more, it may cause a reduction of nutrient intake, weaken your energy levels and could even serve as a catalyst to eating disorders or alcohol dependency. If you feel that this is already a part of your lifestyle, seek support from those closest to you or check out the campus resources like the University Counseling Center, Student Health Services, or the Health & Wellness Hub in McCannel Hall.

Just remember, it’s okay to drink less than men! These protective behaviors will ensure you have a good night when you go out with friends:

  • Stay with the same group of friends
  • Eat prior to and during drinks
  • Track your number of drinks
  • Avoid drinking games
  • Decide not to exceed your set number of drinks
  • Ask friends to help alert you when you’ve had enough

*Sources: National Institute on Alcohol Abuse and Alcoholism; Hazelden Foundation; and drinksmarter.org

Running with Lynn Show

Good morning UND we are looking at a chilly day with a high of 6 above right now at 9:30 in the a.m. we are sitting at -2.

TOO chilly? Get warm and catch a movie.~~~~~~~~~~~~~ we interrupt this blog to bring you a shocking announcement early this morning. In the year 1959, three rock stars died. The bodies were identified as Buddy Holly, 22, Richie Valens, 17, and the Big Bopper Richardson, 28. The Plane took off from Clear Lake, Iowa headed for Forgo, ND airport. The show was in MN. These three Rock singers died in an airplane crash on February 3, 1959. We now bring you back to your regular scheduled blog.

The movie of the week is The Seventh Son (PG-13). In a time of enchantments, when legends and magic collide, the sole remaining warrior of a mystical order travels to find a prophesized hero born with incredible powers, the last Seventh Son. Fasten your seat belts, everyone, this movie is a wild ride and will keep you on the edge if your seats all 2 hr. 00 min.

Have a great day everybody!

Running with Lynn Show

Good morning UND, we are looking at a cloudy chilly day with a high of 35 right now at 9:30 in the a.m. we are sitting at 33.

Today is National Kazoo Day. People young and old love Kazoos. Kazoo Day celebrates the joy of this musical instrument.

Alabama Vest of Macon, Georgia made the first Kazoo in the 1840’s. Actually, he conceived the Kazoo, and had Thaddeus Von Clegg, a German clockmaster, make it to his specifications

Commercial production of the Kazoo didn’t occur until many years later in 1912. Manufacturing was first started by Emil Sorg in Western New York. Sorg joined up with Michael McIntyre, a Buffalo tool and die maker. Production moved to Eden, NY where the factory museum remains today.

Kazoos are easy to play. Simply hum a tune into the kazoo, and you’re an expert. Kazoos can be played solo, or in groups. It plays a great tune both ways

When you get tired of playing your kazoos catch a movie! The movie of the week, Foxcatcher (R), Olympic Gold Medal-winning wrestler Mark Schultz is struggling in obscurity and poverty in Wisconsin when he is invited by wealthy heir John du Pont to move on to his lavish estate to form a team and to train for the 1988 Seoul Olympics. Schultz seizes the opportunity, eager to step out of the shadow of his revered older brother Dave, a prominent wrestling coach and Gold Medal winner himself. “I saw this movie last week, its a great true story with a shocking ending.”

Running with Lynn Show

Good morning UND, Burr Baby Burr- that wind has been a killer the last couple of days, so bundle up, wear a scarf, and don’t stay out for a long time.

That gives me a great idea- stay inside and catch a movie! The movie of the week is [The Gambler] Yes my friends, it’s time to put on your poker face.
{movie story}Jim Bennett is a risk taker. Both an English professor and a high-stakes gambler, Bennett bets it all when he borrows from a gangster and offers his own life as collateral} This Drama, Suspense/Thriller will give you chills and thrills all 1hr and 41 min. long.

The Running Show brings you
[Stories that will blow your mind]

Four day ago I lost my cell phone… I searched everywhere and can’t find it. I came to the conclusion that the phone was stolen. I thought to myself, maybe I should call my phone and the crook will pick up. I called the number, the phone rang, and then someone picked up. I said “hello,” he said “hi,” and I said, “can I ask you a question? Did you steal my phone?” He replied, “yes I did.” I replied, “that’s my phone, what are you going to do with it?” He replied, “I don’t know, make a few calls.” I answered back, “then can I have my phone back?” He answered, “aw, no.”

Have a great day everybody!

Running with Lynn Show

Good morning UND, we are looking for a high of 18, right now at 9:00 we are sitting at 4 above.

Ah! Christmas, the biggest holiday of the year. Christmas has both a strong religious and traditional meaning. It has a certain feel, all to itself, that you usually do not feel at any other time of the year. It creates within us a sense of kindness and concern for fellow man. At no other time are we more generous and giving. It creates a sense of family and belonging.

Everyone comes home for the Christmas holiday. It is a time of family and giving. It is truly a time that comes but once a year. Christmas is celebrated in most countries around the world!

And so, we invite you to ride along. Join us in celebration of the magic, the wonder and the spirit of this holiday season.
Did you Know? Charles Dickens published, “A Christmas Carol” on December 19, 1843?

[ HAPPY Festivus]
Seinfeld [edit]

Festivus was introduced in the Seinfeld episode “The Strike,” written by Daniel O’Keefe’s son, Dan O’Keefe. The episode revolves around Cosmo Kramer (Michael Richards) returning to work at H&H Bagels. First, while at Monk’s Restaurant, Jerry, George, and Elaine discuss George’s father’s creation of Festivus. [3] Then Kramer becomes interested in resurrecting the holiday when, at the bagel shop, Frank Costanza (Jerry Stiller) tells him how he created Festivus as an alternative holiday in response to the commercialization of Christmas. [3]

Frank Costanza’s son, George (Jason Alexander), creates donation cards for a fake charity called The Human Fund (with the slogan “Money For People”) in lieu of having to give office Christmas presents. When his boss, Mr. Kruger (Daniel von Bargen), questions George about a $20,000 check he gave George to donate to the Human Fund as a corporate donation, George hastily concocts the excuse that he made up the Human Fund because he feared persecution for his beliefs—for not celebrating Christmas, but celebrating Festivus. Attempting to call his bluff, Kruger goes home with George to see Festivus in action. [3]

Kramer eventually goes back on strike from his bagel-vendor job when his manager tells him he cannot have time off for his new-found holiday. Kramer is then seen on the sidewalk picketing H&H Bagels, carrying a sign reading “Festivus yes! Bagels no!” and chanting to anyone passing the store: “Hey! No bagel, no bagel, no bagel…”[3]

Finally, at Frank’s house in Queens, Jerry, Elaine, Kramer, and George gather to celebrate Festivus. George brings Kruger to prove to him that Festivus is real.

Have a nice day everyone!

Running with Lynn Show

Good morning UND we are looking at a cloudy day with a high of 22.
The weather is chilly and that makes it a grand time to take in a movie. The movie of the week is (drum role please) ************** Are you ready to get dumb? I can’t hear you! Are you ready to get dumb? [Dumb and Dumber To} Jim Carrey, Jeff Daniels are back on the big screen- catch this ‘dumb’ movie only at the River Cinema.

Thanksgiving History:
The first Thanksgiving was celebrated between the Pilgrims and the Indians in 1621. That first feast was a three day affair. Life for the early settlers was difficult. The fall harvest was time for celebration. It was also a time of prayer, thanking God for a good crop. The Pilgrims and the Indians created a huge feast including a wide variety of animals and fowl, as well as fruits and vegetables from the fall harvest. This early celebration was the start of today’s holiday celebration. Like then, we celebrate with a huge feast.

Did you know? Potatoes were not part of the first Thanksgiving? Irish immigrants had not yet brought them to North America.

The Running Show brings you turkey tips:
[Always buy a cinnamon dessert. [Why?] When people taste a great dessert they say, “this so good, what’s in this?” The answer is always cinnamon.

Class dismissed.

Have a great day everybody!

Sleep More, Achieve More!

As I write this, I’m thinking about my bed and wishing the day was over so I could crawl into bed. However, when the time comes, sleep doesn’t come as easily as I would like. I toss and turn and sometimes count sheep before I finally doze off. Not only does it take a while to fall asleep, there isn’t a night that passes that I don’t wake up to use the bathroom. This drives me crazy. Research has shown direct connections to the importance of sleep and the effect on academic success. In order to get a good night sleep there are certain tips that should be followed.

• Keep a regular sleep schedule
It’s important to go to sleep and wake up at the same time every day, even on the weekends. Try to sleep the same number of hours every day, at the same time. When I sleep for less than 7 hours a night – the next day is awful! I’m rundown, yawning, find myself thinking of bed and in general, I’m not a happy or friendly person. It messes up my day.

• Create a relaxing bedtime routine
Taking a warm bath, listening to soothing music, and reading a book are all examples of a relaxing bedtime routine. Activities that help tell your body it’s time to sleep and reduce stress and anxiety. Whenever I need to unwind, I take a warm bath and relax which ultimately makes me sleepy. Avoid activities like watching TV or homework right before bed because it can keep you awake by stimulating your mind. Even the bright light emitted from the television or computer can wreak havoc with your sleep. Turn off your electronics a couple of hours before bed to ensure they don’t ruin your rest. Give your brain a chance to wind down from the day.

• Get comfy
One thing about college is that controlling your sleep environment is very difficult. However, do your best to get comfortable. If you are in a residence halls with a noisy roommate, who stays up late with the light on, get eye masks and ear plugs. Ensure your side of the room looks appealing and relaxing. Finding comfortable sheets can create a pleasant bedtime experience, too. The room should be dark and you could do this by hanging up a black sheet around your bed or hanging up dark curtains. Keep the temperature down – it should be between 68-70F.

• Limit daytime naps to 10-30 minutes
No matter how tired I am I try avoiding naps during the day and when it’s absolutely necessary, never for more than 30 minutes, and ideally before 3pm. An early afternoon nap may help you get through your day.

• Turn off your electronics at least 30 minutes before falling asleep
There have been numerous studies showing that using a light-emitting device before bed, like a phone, TV, or laptop, stimulates the brain, creating a false alertness and stimulation, making it harder to sleep. I usually try and turn off my phone or put it on silent and put it face down, even if it’s on, so I will not be disturbed by the light.

• Use your bed for sleep and sex only
I know this may be difficult to do especially when you are in the residence halls, but avoid using your bed for homework or other activities especially ones that cause stress and anxiety. This will help strengthen the association between your bed and sleep.

• Avoid caffeine, alcohol, and nicotine before bedtime
I love drinking chocolate drinks, but I try to limit my intake after 4pm. This is because caffeine (found in coffee, tea, soda, and chocolate) is a stimulant and causes your body to be more alert. It can stay in the body for an average of three to five hours. Even if you don’t think caffeine affects you, it is likely to hinder your sleep quality. Although many people use alcohol as a sleep aid, it actually decreases sleep quality by increasing night time awakenings. This leads to a night of lighter sleep that is less restful. Nicotine is a stimulant, which can make it difficult to fall asleep. When tobacco users go to sleep, withdrawal symptoms can also cause poor sleep. Nicotine can also cause problems waking up in the morning and causing nightmares. Avoid nicotine 2 hours before bedtime.

If you want more information, please contact the Health & Wellness Hub on the main floor of the Memorial Union. Enjoy your sleep!

Keep Moving

I tried to get off the couch last weekend, only to realize that this baby inside of me is slowly robbing me of my ability to bend and move as easily… and sometimes, at all. Now I knew this day would come. I’ve had moments of struggling to bend over or get up off the ground… but not like this. This was laughable– like a turtle stuck on its back. I think my loving husband and dog enjoy the show every time I get up to use the bathroom or grab a snack.

When I sleep at night, it’s become a major feat to roll from one side to the other. Occasionally I will stop for a breather when I’m on my back. And to get up when I need to pee? Let’s just say I’m glad we have a firm mattress or we’d be in some SERIOUS trouble.

In the very beginning of my pregnancy, I was often so tired and winded that working out was something I dreaded and barely made it through, but I was determined to keep moving. I figured that by my 7th month I could possibly be couch or bed bound because this was my first pregnancy and you just never know about those things, so I made pact with myself to move while I could. I also mapped out strategies like looking into a swimming pass to help relieve the potential aches and pains I heard so much about.
But for the time being, I wanted to keep moving. Walking the dog. Making it to the gym most days of the week. Dusting off the ol’ walking videos in the basement. Zumba-ing my heart out. Whatever it took.

I’m proud and relieved to report that I’m at the point of “any day now” with my pregnancy and I am still able to take our dog for a “long walk” occasionally (FYI: “Long walks” are anywhere from 1.5-2 hours… “Walks” are around an hour… and “Barely Even” means that we walked 30 minutes or less) Granted there are days where she more or less walks me, but we get there. And back. And then collapse on the couch until it’s snack time- which cannot be missed.

I was thinking about it while being walked by the dog the other day… I cannot believe how fortunate I am to still be able to walk that long. Granted, it takes me a lot longer to walk a shorter distance thanks to constant potty breaks and occasional leg pain/numbness… but still. I’m moving.

And do you know why I think I’m still moving like this? Because in the beginning I kept moving. I stuck to my commitment. (I also LOVE double stuffed Oreos and peanut butter/peanut M&Ms, so I told myself I had to find some sort of “balance.”) No matter what the reason, I stuck with it for the past several months. And I truly believe it’s made all the difference.

Now… you may be reading this thinking, “Who cares?! I’m not pregnant. This is irrelevant.” But try to see the big picture. It’s been about making a commitment to physical activity or something to do with living a healthy life and sticking with it… and then seeing results. So maybe the scale isn’t where I’d like to see it at this point in my pregnancy, but I’m still moving. And I hope it will continue to be a reward with a faster labor and delivery. I guess we’ll (hopefully) find out soon!

What kind of commitment can you make today? It doesn’t have to be a big, huge, extravagant goal. You don’t have to walk forever like I do (for me, walking is thee BEST therapy). Start small and work your way up. I bet it will surprise you how amazing and capable your body is when you push a little bit at a time.

So what you do say?
Let’s make your pact…

Running with Show

Good morning, UND- holy cow! The snow sure came and gave us a nice blanket. We are looking for a high today of 26.

Weather got you down? Forget about it! Catch a movie. The movie of the week, [ Nightcrawler ]

A pulse-pounding thriller of the high-speed world of L.A. crime journalism, camera crews who film crashes, fires, murder and other mayhem. This film will have you on the edge of your seat all 1 hour an 50 min.

Hey everybody today is [Chicken Soup for the Soul Day]
Now this is a super day for this time of year. What better way to take care if that nasty cold than with a warm bowl of chicken soup?

The Running Show brings you [Halloween Manners]
I asked my little sister why are you eating your mars bar with a knife and fork? She answers, “how do you eat it with your hands.”

Have a great day everybody!

Two (or more) Way Tango

I have to say I’m pretty shocked my home state, Wyoming, legalized same-sex marriage on October 17th of this year. Before that, it was announced that Utah and Colorado, two other states I hold dear to my heart, also legalized same-sex marriages. The freedom for every couple to marry is becoming a reality! I hope that North Dakota won’t be far behind all of this. As I am typing this, there are 32 states allowing same-sex marriage, and that number is bound to increase in the following months. To mark the occasion, this post will be about same-sex-sex and some of the questions people may have on the topic.

What is LGBTQ?

LGBTQ stands for lesbian, gay, bisexual, transgendered, and queer. It has grown to encompass a wide group of people who don’t feel they belong in the heteronormative category. However, this term isn’t all inclusive as it leaves out various groups such as transsexuals, intersexes, asexuals, pansexuals, and many more. A lot of the other terms are included in the queer subset, as they don’t identify as a binary sexual subtype.

I’m a lesbian and have just become sexually active. Am I still at risk for STI’s?

Absolutely! Although transmission rates among lesbians tend to be lower, any time there is fluid transmission between mucous membranes, there is a risk. Also, if you happen to share any kind of sex toys, STI’s can be transmitted that way if the proper precautions aren’t taken.

I’m gay and want to be in a monogamous relationship but it seems that anyone else who is gay is promiscuous. Is there any hope for me?

Of course there is hope! Gay individuals are just as likely to want to be in a monogamous relationship as their heterosexual counterparts. Also, promiscuity has nothing to do with ones being gay or straight- what seems to be the problem here is ones perception of gay people due to a small minority that you’ve been in contact with.

I heard there is a pill that prevents HIV? Can I ditch the condoms?

A drug called PrEP, or Pre-Exposure Prophylaxis, has been recently introduced that reduces the risk of contracting HIV infection in people by up to 92%. This is pretty significant and good for those in a high risk situation but let us consider a couple of things. The first thing is that condoms are both cheaper and more effective than PrEP. The second is that you have to be consistently taking PrEP for the medicine levels to be at an acceptable level in the blood. This isn’t something you can take right before a high risk activity and expect to be ok. There is also a post exposure drug (PEP) but these drugs are very expensive and are taken more than just once. While these preventative drugs are a good thing, don’t ditch the condoms just yet. Also, there are other STI’s that PrEP (and PEP) is completely ineffective with.

I heard that bi-sexuality is just a transitional phase for someone who hasn’t completely accepted that they are gay. Is there really such thing as bi-sexuality?

Yes, bi-sexuality is in fact a real thing and not a “transitional stage.” While there may be a time when some “explore” their sexuality, there are quite a large number of people who find themselves both sexually and emotionally attached to women and men. These individuals rightfully classify themselves as bisexual. So if you ever know anyone who calls themselves bisexual, just be respectful and don’t ask if they are ‘really just gay.’

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