Category Archives: Women’s Health
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/
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”
“The Dirty 30″ Climbing Competition
The Rock wall is hosting the Dirty 30 Climbing Competition on Saturday, April 20th 2013! In case you were wondering…“Dirty 30” refers to 30 different routes that climbers will have to be challenged. There are 3 divisions to climb in: advanced, intermediate, and beginner. Snacks will be provided and prizes will be awarded!
The registration fee and schedule are posted below.
Registration:
Now – April 14th: $20
April 14th – April 19th: $25
Morning of Competition: $30
Schedule:
9:00-9:30am – Registration
9:30-10:00am – Rules, Prep Time, and Morning Snack
10:00am – Competition begins!!!
10:00am-Noon – Advanced Division
11:00am-1:00pm – Intermediate Division
Noon – 2:00pm – Beginner Division
2:00-4:00pm – Finals and Awards!!!
NOTE: Please come 15 minutes early if in the intermediate and beginner divisions to get rules and score card information!
The 4 v 4 Pond Hockey Tournament
Make the most out of this cold weather and sign up for the Pond Hockey Tournament! UND Rec Sports is holding a 4 v 4 tournament on March 1st and 2nd from 6:00PM to 11:00PM (both days) with collaboration from Student Wellness Advisory Committee (SWAC). All Games will be played at University Park’s outdoor hockey rink.
Registration opens on February 11th and closes on February 28th. Visit www.imleagues.com/und to register.
For more information regarding dates and registration, contact Patrick Marcoe at 701.777.3256 or by email at patrick.marcoe@email.und.edu.
The Healthy Campus Challenge!
The Healthy Campus Challenge is designed to get more people exercising in ways that are convenient and fun for them. The Challenge is put on by the Healthy UND Physical Activity Subcommittee. It will run the entire academic year and is open to all faculty, staff, and students of UND and registration for each event will occur when the event takes place.
The NEXT EVENT, Challenge #6: Yogathon, is on March 1st at 4 pm in the Wellness Center Group Exercise Room. This event is put on in celebration of “Interfaith Week.” At the end of the year, we’ll crown Healthy UND Physical Activity Champions to those that participate and complete the most events. 
For more information, contact Stephanie Hoffman at 701.777.9355 or by email at stephanie.hoffman@email.und.edu. You can also visit the Healthy Campus Challenge webpage by clicking HERE.
Students, Here is a thought: Reasons why YOU should get the flu shot…
There are many excuses one can think of to avoid getting vacinated from the flu such as, “I hate shots,” “I got the flu vaccine last year… I don’t need another one,” or “I’m healthy, so I don’t need a flu vaccine.” But the truth of the matter is that it is no fun being sick on campus without mom or dad to help take care of you. Missing classes, missing work, and missing out on fun social events or club meetings are just among the many negative effects the flu can have on a student who is sick.
Being sick with the flu is bad enough, but did you know that Influenza can lead to serious illness and even death? Influenza can
cause deaths, even in healthy young people. ND flu activity to date is 95 hospitalized, 6 deaths, and 2491 diagnosed cases. Minnesota stats are 2128 hospitalizations and 75 deaths.
According to News 5, a 22-year-old Wright State University student died from flu complications just recently after being hospitalized for four days. Anyone can become sick with the flu and experience serious complications no matter how “healthy” they are. The flu virus is unpredicatable, but the good news is that it is preventable. Getting the flu vaccine is the number one way to protect yourself, friends, and others at the University.
Fast Facts about the flu shot:
- Flu shots have been given for over 50 years and have a high safety ratings (monitored by the Centers for Disease Control and Prevention and the Food and Drug administration).
- It is important to get vaccinated every year because the body’s level of immunity from last year’s shot, is expected to decline over the past year.
- Most people say that the minor pain of a flu shot is nothing in comparison to suffering from the flu.
- It takes two weeks for the flu vaccine to provide full protection, so the sooner the better! The flu season reaches it’s peak towards the end of January and the beginning of February, so it is never “too late” to get vaccinated because it will offer you protection all year long!
- The flu vaccine protects against three influenza viruses that current research indicates will be the most common during this season.
- You can get vaccinated for the flu right on campus, the UND Student Health Services offers flu shot service and itis relatively quick and super affordable!
Along with getting the flu shot as the number one way to avoid getting the flu, check out these other awesome prevention tips to stay healthy during flu season:
- Cover your cough
- Clean your hands frequently
- Avoid touching eyes, nose, and mouth
- Keep your distance (6ft+) when possible
- Stay home when you are sick to get well faster!
Resources:
- To schedule an appointment for your flu shot, you can call Student Health Services at 701.777.4500, or schedule an appointment online.
- Click Here for more information on the flu or flu shot.
- Influenza by the Numbers
Diabetes Prevention Program
Do you want to increase your physical activity, improve your food choices, and lose 5-7% of your body weight?! If you said YES, be sure to register for the Diabetes Prevention Program!
The results are REAL. A previous participant talks about her experience with the Diabetes Prevention Program…
“As a result of reading the food labels and attempting to eat fewer than 33 fat grams per day, I lost 58 pounds. Because of the weight loss, I am no longer taking pain medication for my knee. In September 2012 my glucose was normal, so I am no longer prediabetic!” – Eileen Tronnes Nelson, UND Staff
Register soon to receive a special incentive of a $125 return from a grant and Work Well for the first 10 UND staff/faculty members who register. The upfront cost is $189, but with the return it was only $64 or $4 per week. PLUS, get your metabolism tested for free as part of the program. The program starts on January 14th, and classes are on Monday from 4:45-5:45 in the UND Wellness Center Room 121. If you are not one of the first 10 people to register, you can join the class for a price of $189.
For more information visit UND.edu/workwell and click on Programs and Diabetes Prevention. To register, contact Molly Soeby at 218.230.0070.
Registration deadline is January 10th!
