Category Archives: Seven Dimensions of Wellness
UND is committed to its holistic approach to wellness. This means incorporating all 7 Dimensions of Wellness (emotional, environmental, intellectual, occupational, physical, social and spiritual) into your daily life. We’re not just concerned with how you’re doing in one or two dimensions but we want to support your growth in all areas of wellness.
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!
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.
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!
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.”
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.
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.”
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.
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.
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 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?”
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”.
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.
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