Category Archives: Student Health Guru
General health questions answered, healthcare myth busting and important public health announcements provided by Student Health Services, Psychiatric Services, Health & Wellness Peers and Pharmacy.
BodPod Body Composition Assessments Now Available at the Wellness Center!
Culinary Corner on WDAZ!
WDAZ is starting a new series on their show called GR8 Plates, and the Culinary Corner was featured for their first episode of the series! In the feature a local chef showed how to create a healthy and delicious meal. The menu consisted of a stuffed pork chop with sweet and russet potato mash with banana foster for dessert. The recipe for the meal is below:
Stuffed pork chop
4- 1 to 2 inch thick bone in or boneless pork chops
1/2 bag fresh spinach
1 yellow onion diced
1 tbsp oil
2 tbsp butter
1 tbsp Italian Seasoning
Balsamic vinegar glaze (optional)
1. Take a boning knife, and at one end of
the pork chop make a cut big enough for your finger to fit into. Slowly work knife into the chop lengthwise. Slowly bring knife back making a pocket throughout cavity.
2. Melt butter in a hot sauté pan. Add onion and begin to stir. Add spinach and let cook until nicely wilted. The spinach should reduce in size greatly.
3. Once spinach mixture it cool enough to handle, begin inserting mixture into the cavity of the pork chop.
4. Add olive oil and Italian seasoning into a bowl, and cover outside of chop with seasoning. Let marinate for 2 hours and up to overnight.
5. In heavy bottom pan, or on a grill, heat pan and add a little oil. Once you place the chops into the pan, or on the grill, you will want to hear a sizzle in order to get a good sear and a browning effect.
Russet and sweet potato mash
3 russet potatoes
2 sweet potatoes
2 tbsp butter
Salt and black or white pepper
Honey and fresh basil (optional)
Peel and cut potatoes. Cut both similar in size to assure even cooking. Place into a pot and cover with cold water.
Bring to a boil, and reduce to a simmer. Cook until done. Drain and mash mixture until smooth.
Add butter and other ingredients if desired. Chop fresh basil very finely. Season with salt and pepper until the flavor makes your taste buds melt!
Bananas Foster
Before starting this, whether cooking over a gas range or using a long lighter to ignite the dessert, be sure to have your area clear 
of anything that could catch fire. Keep a lid near by and fire extinguisher just in case. Its really not that dangerous as long as you are careful.
2 bananas
2 tbsp butter
2 tbsp or so brown sugar
2-4 oz dark rum, light rum, whiskey, or 99 bananas – Rum is classical and will flame quite well.
Vanilla ice cream
In a pan melt butter and wait for foaming to subside
Add brown sugar and let the two become sauce like in the pan
Add bananas and stir continuously for a minute
Once the sauce and bananas are nice and hot:
Add alcohol to pan and either tilt to one side for a gas range, or light with a long grill lighter.
Stir pan until flame goes down. Pour mixture over ice cream.
Source: http://www.wdaz.com/event/article/id/17615/
UND launches new webpage as resource to help students in distress
College. Highlights for most students include meeting new friends, getting involved on campus and becoming socially engaged.
While college is a wonderful time for most students, some students may struggle. Distressed students may initially seek assistance from faculty, staff members, their parents and other students. They may be found in the classroom, at home or within residence halls.
UND Cares is a webpage that was created as a resource guide for parents, staff, faculty and students because UND cares about distressed students or students in need. The webpage can be used to gather information about campus resources, make referrals, and demonstrate how to help each other in time of need.
The webpage also helps students, faculty, staff and parents learn about the professional support se
rvices available to students on campus through the Dean of Students and University Counseling Center. Both are available to provide consultation about providing a student with the help that he or she may need.
“Sometimes we may be concerned about a student, a friend or a loved one and we don’t know what to do or who to call,” said Cara Halgren, UND associate vice president and dean of students. “If you are concerned about someone in our community, please call us. We can help.”
According to the UND 2012 American College Health Association – National College Heath Assessment, in the past year:
- 21.3 percent of UND students felt so depressed it was difficult to function.
- 6 .9 percent seriously considered suicide.
- 1.5 percent attempted suicide.
- More than 1 in 4 students indicated that stress interfered with their academic success.
Amberkay Crotts (left), a student employee, and Napoleon Andriopoulos, Ph.D., psychology resident and UND staff psychologist, discuss issues related to student stress in the UND Counseling Center inside McCannel Hall.
Stress has been the No. 1 academic impact cited by UND students since the survey was started in 2000, according to the Dean of Students office.
Identifying warning signs of distress is the first step in knowing how to help. These can include:
- Significant changes in daily activities.
- Cut off or minimized contact with family or friends.
- Significant changes in performance or involvement in academics, sports, extracurricular or social activities.
- Problems that result from experiences with drinking or drugs.
- Withdrawn, volatile, tearful or emotional behavior
- Acting out of character
- Talking explicitly about hopelessness or suicide
- Difficulty in concentrating or carrying on normal conversation
- Excessive dependence on others for company or support
- feeling out of control in regard to emotions, thoughts or behaviors
“At least one-tenth of the student population finds their way through our doors. Maybe they were encouraged, maybe they heard about the Counseling Center. Whatever brought them to us, the counseling center is here for you or someone you care about,” said Myron Veenstra, director of the UND Counseling Center.
Amberkay Crotts (left) student employee, and Lisa Moore, administrative assistant, serve to welcome students and others in the UND community to the Counseling Center inside McCannel Hall.
Services at the UND Counseling Center are free and confidential for enrolled students.
“College can take a while to adjust to; it’s nice knowing that there are people out there that truly care about the hardships you are going through,” said UND student Kyle See-Rockers, president of Sigma Phi Epsilon.
The University of North Dakota has tools to help identify students with those warning signs. It’s important to know where to direct them for help. UND Cares can help improve a college career and even save a life.
“The safety and overall well-being of our campus is a responsibility that is shared by all university community members,” Eric Plummer, UND director of public safety and chief of police. “ Remember if you see something, say something in order for us to work together to make an exceptional UND.”
UND hosts two nationally renowned experts on campus-community alcohol and other drug issues
An Exceptional UND enriches the entire student experience, both inside the classroom
and out. High-risk alcohol and other drug use can compromise student health and wellness and
therefore, student learning. It’s important that we understand what all of us can do as a campus
community to help students make healthy choices. Conversations like this can help.
- Dr. Steve Light, UND Associate Vice President for Academic Affairs
and Dr. Lori Reesor, Vice President for Student Affairs
The University of North Dakota is hosting two nationally renowned experts on campus-community alcohol and other drug issues, Dr. Jason Kilmer and Linda Major, for a series of presentations/open forums. We invite you to learn about what works for other campuses and be a part of the conversation on alcohol and other drug issues at UND.
Student Conversation
Sunday, April 28th, 6:30 p.m.
Memorial Union Badlands Room
Pizza will be served.
Campus Community (faculty, staff, and students) Presentation/Conversation
Monday, April 29, 11:45 a.m. – 1:00 p.m.
Swanson 10-12
Light lunch provided at 11:45 a.m. Presentation begins at noon.
Faculty Presentation/Conversation
Monday, April 29th, 4:00 p.m.
Memorial Union Badlands Room
Community Presentation/Conversation
Monday, April 29th, 7:00 p.m.
Grand Forks City Hall Council Chambers, 255 N 4th Street
Linda Major and Jason Kilmer
Linda Major currently serves as Assistant to the Vice Chancellor for Student Affairs and Director for the Center for Civic Engagement at the University of Nebraska-Lincoln where she is responsible for coordinating a comprehensive approach to address high-risk behaviors on the campus and in the community. Dr. Jason Kilmer currently works at the University of Washington as an Assistant Professor in Psychiatry and Behavioral Sciences, and serves as an investigator on several studies evaluating prevention and intervention efforts for alcohol and other drug use by college students.
These events are sponsored by the Office of the Vice President for Student Affairs, the Health and Wellness Unit, Healthy UND Alcohol and Other Drugs Committee, UND Athletics, Dean of Students Office, Greek Life, Residence Services, and the University Police Department. The community presentation is sponsored by the City of Grand Forks, the Grand Forks Substance Abuse Prevention Coalition and the University of North Dakota. For additional information contact the Health & Wellness Hub at 701.777.2097 or und.hwhub@email.und.edu
Community Alcohol Abuse Prevention Presentation/Conversation set for Monday, April 29
Grand Forks area residents are invited to attend an alcohol abuse prevention presentation and open forum by nationally renowned experts Linda Major and Jason Kilmer, at 7 p.m., Monday, April 29, in the Grand Forks City Hall Council Chambers, 255 N 4th Street.
Major and Kilmer will share information about what has worked on a national level and in other communities. Citizens will have an opportunity to voice concerns and learn how they can have an influence this issue in our community.
Members of the Grand Forks community have expressed increasing interest in alcohol-related concerns that face our community, particularly binge and underage drinking and their associated negative consequences.
“One reason we are a great community,” said Michael R. Brown, Mayor, “is that we actively promote the health and well-being of our residents. We appreciate this and future opportunities to partner with the University of North Dakota, the Grand Forks Substance Abuse Prevention Coalition, and other community members on this important issue.”
Lori Reesor, UND Vice President for Student Affairs, explained, “It’s important that we understand what all of us can do as a campus and as a community to help encourage healthy choices. Conversations like this can help.”
Grand Forks Substance Abuse Prevention Coalition chairperson, Mary Lien stated “This is our town, these are our youth, and it’s about our community coming together to recognize the positive and change the negative impacts of the serious consequences of alcohol abuse. Let’s continue to build a better and healthier community for all residents.”
Linda Major and Jason Kilmer
Major currently serves as Assistant to the Vice Chancellor for Student Affairs and Director for the Center for Civic Engagement at the University of Nebraska-Lincoln, where she is responsible for coordinating a comprehensive approach to address high-risk behaviors on the campus and in the community.
Kilmer currently works at the University of Washington as an Assistant Professor in Psychiatry and Behavioral Sciences, and serves as an investigator on several studies evaluating prevention and intervention efforts for alcohol and other drug use by college students.
The 5 Day Challenge
Are you looking for a fitness challenge in your life? Then sign up for the “5 Day Challenge!” The challenge is an event held at the Wellness Center running from March 20th through March 24th. Each day the participants will complete the appropriate task. Champions will be determined at the end of the 5th day!
The tasks for each day are listed below:
Day 1: The Cooper Test – Run 12 minutes and measure the distance traveled
Day 2: The “Ups” – Push ups + Pull ups + Sit ups + Jump squat – Participants weakest category = Score
Day 3: Let’s Rock – Transverse the rock wall for as long as possible
Day 4: Row, row, row – Row for 10 minutes and see how far you went
Day 5: The 40/40 Challenge – Click HERE to learn more about this challenge
If you’re interested or would like more information about this event, contact Jesse Stein at 701.777.2719 or by email at jesse.stein.2@my.und.edu.
Is too much of a good thing ever bad for you?
So often I have a hard time making it to the gym on a regular schedule like I expect myself to. Sometimes there is a paper whose due date seems to creep up on me, or maybe a test I know I need to study for. Either way I always feel as if I’m not getting enough exercise for that given week. These times make me wonder, what is the perfect amount of exercise to see the largest benefits? Spoiler Alert: I don’t know.
But what I do know is what guidelines to follow and I know the warning signs of exercising too much and too little. Here they are:
These are some warning signs you are exercising too much:
• If you are always working out alone all the time, and while at the gym you isolate yourself from others. It’s bad to work out alone, but when it is a recurring theme it might be a warning sign.
• If you work out consistently with a routine lasting more than 2 hours.
• If you suddenly increase the routine length and total amount of time exercising
• If you are exercising through tough pains
All of these are possible signs of excessive exercising or overtraining. Continuing to exercise too much will actually cause a decrease in your body’s performance. You will become sorer, more prone to injury; you will possibly develop sleep problems or appetite changes. But most commonly many emotional changes will take place like becoming more depressed and anxious.
It is easier to see if you aren’t exercising enough because there are guidelines that tell us how much exercise we should be getting. 2.5 hours of moderate exercise a week, with two days of lifting weights. Every 2 minutes of moderate exercise, however, can be switched with one minute of high intensity exercise. Using these guidelines as a minimum will help you stay healthy and physically fit.
After learning what too much and too little exercise is, it is time to set time aside to meet these guidelines. Be cautious if you go way over and watch for the warning signs of too much exercise. If you feel you are overtraining give yourself a prolonged rest period so your body mentally and physically can recover.
*Minimum required amounts of exercise were taken from the “2008 Physical Activity Guidelines for Americans”
Student Health Services Spring Break Hours
Student Health Services will be open to see students the following dates and times during Spring Break:
March 11: OPEN 8AM – 1:30PM
March 12: OPEN 8AM – 1:30PM
March 13: OPEN FULL DAY from 8:00AM –4:30PM
March 14: OPEN FULL DAY from 8:00AM –4:30PM
March 15: OPEN 8AM – 1:30PM
SHS will be closed intermittently over Spring Break for Continuing Medical Education (Professional Development) & Electronic Health Record training on the following dates and times:
March 11: CLOSED from 1:30 – 4:30 PM
March 12: CLOSED from 1:30 – 4:30 PM
March 15: CLOSED from 1:30 – 4:30 PM
SHS Pharmacy will be open to serve students starting at 8:30 AM and will have normal office hours during Spring Break.
