Category Archives: Travel Medicine

Maintain, Don’t Gain this holiday season!

Maintain Don’t Gain this holiday season!

Healthy UND Challenge

Healthy UND Challenge

Most Americans gain around a pound of weight every year during the holidays, which doesn’t seem like much, but studies show that the one pound gained during this time of year isn’t lost throughout the rest of the year.  Overtime, the yearly one pound addition to body weight can have some serious effects on our health- hypertension, diabetes, etc.  Maintain Don’t Gain is an awareness project, hopefully getting people to think about the decisions they make during this time of year, specifically about what they eat and their activity levels.  It’s easier to prevent weight gain than it is to lose the pounds later.

No Wellness Center-No Problem

Exercise should still be considered a priority.  Not only is it important to maintain activity levels but it can also help deal with any stress that goes along with the holidays.  If you keep active over the break it will be easier to get back into your normal routine once you return.

Shoveling snow, outdoor winter activities, indoor body weight workouts

Winter Running/Walking Tips:

  1. Wear multiple layers, with the first layer being a synthetic material, such as polypropylene, which will helps wick away sweat/moisture.  Stay away from cotton because it holds in moisture and will keep you wet.
  2. Protect your hands and feet with gloves and thick socks.
  3. Cover your head.  About 40% of your body heat is lost from your head, and wearing a hat will help prevent heat loss so your circulatory system will have more heat to distribute to the rest of the body.
  4. Start your run into the wind, than it will be at your back at the end of the workout, when you’re sweaty.
  5.  If the temperature is at or below zero, stick with an indoor activity.


Holiday Meal Time

Think small.  Enjoy the food, but keep the portions under control.

Take breaks.  Try not to rush through your whole plate of food, so you can better gauge when you’re full.  It can take up to 20 minutes for your stomach to signal the brain that it’s full.

Be mindful of alcohol intake.  Alcohol contains useless calories that change your blood sugar levels and, in the short term, can increase hunger levels and cause unnecessary snacking.

Why It’s Important to Track Your Activities                        

Keeps you honest.

You can see results and progress-good and bad.

Keep track of activities you enjoy or don’t enjoy.

To get registered for the challenge – head to the Healthy UND webpage , stop by the Fitness Desk at the Wellness Center or the Healthy & Wellness Hub in the Union!  Stay on track this holiday season!

UND Student Health Services Hours for Friday, November 23rd

Please note that UND Student Health Services will be open from 9:00 AM – 1:00 PM on Friday, November 23rd (the Day after Thanksgiving Holiday) to serve students.

Students can make an appointment by calling 777-2605 or use our Online Appointment Form. You may also call 777-4500.  We do our best to work in students who have an urgent medical situation, but it is best to call ahead to minimize delays.  Please call in advance if you need to cancel or reschedule your appointment.

If students need care after hours, non-emergency services are available at Altru Urgent Care, which is located next to the Emergency Room at Altru Hospital on South Columbia Road. For information call 701-780-5968.

In the case of an emergency, please dial “911” or proceed to the Emergency Room at

Altru Hospital.Altru Hospital

1200 S. Columbia Rd.
Grand Forks, ND 58201



Please Note: Student and/or student’s health insurance provider are responsible for the costs of emergency and non-emergency after hours care (to include Office Visit and any other applicable ancillary service charges). 

Exception:  In the event student is a Student Blue subscriber and SHS is closed, an Authorized Referral may be issued.  When an Authorized Referral is issued the Copayment Amounts will be waived for Office Visits and Emergency Services from a Participating Health Care Provider.  An Authorized Referral does not guarantee payment of benefits. Benefits for services received as a result of an Authorized Referral are subject to the conditions, limitations and exclusions of this Benefit Plan. Benefit payment will be denied if the Subscriber is not covered under this Benefit Plan on the date the services are provided.

After hours care is also available through several local community providers:

Altru Family Medicine Center              8:00 AM – 5:00 PM

1380 S. Columbia Rd.
Grand Forks, ND 58201

Altru Family Medicine Residency         8:00 AM – 5:00 PM (conveniently located on UND Campus)

725 Hamline St
Grand Forks, ND 58203-2819

Aurora Clinic                                      8:00 AM – 5:00 PM

1451 44th Ave S Unit F
Grand Forks, ND 58201

Aurora Urgent Care                             8:00 AM – 6:30 PM

Dr. Cedric Masa – Julie Solberg, PA-C – Dr. Matthew Viscito, MD
2650 32nd Avenue South, Suite D
Grand Forks, ND 58201


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