Category Archives: UND Work Well

The Work Well Program inspires, supports and empowers UND employees to achieve well-rounded, seven-dimensional wellness. WorkWell promotes a culture of UND staff and faculty wellness by providing information, services and programs to support healthy living.

Spring into Seasonal Fruit and Vegetables

It is hard to believe that spring is here (literally). With the start of a new season means different fruits and vegetables are in season as well. As far as fruits and vegetables go, spring is considered to be March, April and May. When a fruit or vegetable is in season it means is at its peak of flavor or harvest. Not only will the flavor be optimal the price will be the cheapest. Next time you head out to the grocery store be sure to try some of the following items that are in season right now!

strawberriessnow peasmango

Remember, you can enjoy the taste of any fruit or vegetable year-round by using fresh, frozen, canned, dried, and 100% juice – it all counts!

Barbados Cherries
Belgian Endive
Bitter Melon
Butter Lettuce
Chayote Squash 
Collard Greens
Fava Beans
Fiddlehead Ferns
Green Beans
Manoa Lettuce
Morel Mushrooms
Mustard Greens
Pea Pods
Purple Asparagus
Red Leaf Lettuce
Snow Peas
Spring Baby Lettuce
Swiss Chard
Vidalia Onions
White Asparagus
limesartichokeswiss chardpineapple



National Nutrition Month

Coming to the end of February means that National Nutrition Month is just around the corner. Every March is National Nutrition Month and every year UND celebrates March with many nutrition related activities. This year UND is offering a recipe contest, Student Iron Chef, Lunch and Learn, food drive, grocery bingo, and a wellness screening.

NNM 14

The Delicious and Nutritious Recipe Contest will be going on the majority of the month. The recipe submission deadline is March 21; to find out details about this event click on the following link.


Student Iron Chef Contest Semi-final dates of the competition are March 3rd and March 4th. The final competition will take place on March 11th. Groups of students will be creating a dish consisting of Alaskan Salmon, YUM.

UND student iron chef

A food drive will take place for the whole month of March. Non-perishable food items and personal care products are appreciated. Donation boxes will be placed throughout the campus.

 food drive

Grocery Bingo will take place on March 28th at 9pm in the loading dock. It is free to all students and it’s a great way to win free groceries and meet students.

 grocery bingo

A lunch ‘N learn will be held on March 26th in Gamble Hall from 12:30pm to 1:30pm in room 225. This event is part of the Deans for wellness initiative; it is open to all staff, faculty, spouses and partners of the College of Business and Public Administration. You can RSVP to this email:

The wellness screening will be held at the EERC on March 5th. It is open to faculty, staff, partners and spouses. This is an appointment only event to make an appointment click the following link.

How to Have a Healthier Halloween!

Halloween is known as day to dress up in a costume and go house to house collecting candy. Halloween doesn’t just have to be all about candy and dressing up.Candy is filled with sugar and saturated fats. One way to avoid all this sugar and fat is to have a healthier Halloween, that doesn’t mean you have to eliminate all the candy either! Here are some tricks and tips on how to have a healthier Halloween.

1. Set a limit on how many pieces of candy you can have each day.

2. Showcase fruits and veggies; make them look Halloween themed like shown below.

3. Handout non-sugary foods and toys like; temporary tattoos, crayons, stickers and spider rings

4. Replace candy with better choices like, trail mix, pretzels, string cheese, crackers, fruit cups in 100% juice, and sugarless gum.

5. Buy candy you don’t love, so you don’t eat all the left over candy.

carrot halloweenhalloween strawberriesbananas and oranges halloweenbean dip halloween catdeviled eggshalloween carrot pumpkinorange halloweenhalloween fruit cup


For healthy Halloween recipes check out these sites:—Celebration-Recipes/Halloween-Recipes/Healthy-Halloween

For more healthy treats to hand out; check out these sites:




Flaxseed and Omega 3

Flaxseed contains omega 3. Omega 3 is good fat that has heart healthy effects. Consuming flaxseed is an easy way to get omega 3 in your diet. One tablespoon of flaxseed contains 1.8 grams of omega 3.

How do you know if you need omega 3 in your diet? If you have brittle hair/nails, constipation, dry/itchy skin, joint pains, fatigue, or poor concentration you may be lacking omega 3.

For more benefits, dosing, side effects, and ways to incorporate it into your life check out the brochure displayed below.

page 1 bro page 2 bro


Written by: Katie Olson

Would you rather spend a few more minutes sleeping than wake up in time for breakfast?  It might be time to change your habits.  Eating breakfast can actually help you manage your weight.  When you sleep your body goes into a fasting state, which is why we call it “breakFAST.” When your body goes into a fasting state your metabolism slows down and your body tries to conserve the stores of nutrients that it has previously stored.  Eating a healthy breakfast will help jump start your metabolism and give your body and brain energy to get going for the day. Being in college, it is important for your brain to have energy for your full day of classes and studying.  This will help you stay awake and focused throughout the day, which for some students is hard to do.  It is also important to have a balanced breakfast.  Having a source of carbohydrate, protein and possibly a fruit is ideal.  Having a variety will help you stay full and satisfied until it is time for lunch.  Some examples of a balanced breakfast are listed below.


-          Oatmeal with Fresh Fruit and 1% Milk
–          Low Fat Greek Yogurt with Whole Grain Granola and a Banana
–          Scrambled eggs, Whole Grain Toast with Peanut Butter and a Fresh Fruit
–          Whole Grain Waffles with Nut Butter and a cut up Banana on top, and 1% Milk
–          A Whole Grain Bagel with low fat Cream Cheese or Peanut Butter and 1% Milk
–          A Whole Grain Cereal with cut up Fresh Fruit and 1% Milk

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 and click on Programs and Diabetes Prevention. To register, contact Molly Soeby at 218.230.0070.

Registration deadline is January 10th!

Redeem your Healthy Blue points by Dec. 31st!

Staff, faculty and spouses:

Please don’t forget to REDEEM your HealthyBlue points by December 31st, 2012.  It is a use-it-or-lose-it system.  NO POINTS WILL ROLL OVER IN 2013.   If you have questions, please contact Tara Roberts, the NDPERS/BCBSND liaison at: 701-277-2852 or

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!

Most Popular Student Snack at UND…Fingernails!

Okay, that isn’t quite true! It is a possibility though! Last week I promoted “Smart Snacking in College” at the Wellness Center. While the majority of people consider “stressful snacking” to be overeating, many studies show that when students are stressed they resort to their fingernails… or under-eating! I wanted to find out how UND students were snacking, especially with the stress of finals coming up. Being a dietetic student, there was an OVERLOAD of ideas in my brain to share with you guys. Obviously, I wanted my information to be from credible sources. With SO many people claiming their way is the best way in nutrition it can be tough to know what to believe. After filtering through tons of information, I came up with the following general recommendations for snacks:
100-200 calories/snack

  • Don’t overdo your snacks!
  • Contain carbohydrates!
    • Fuel your brain
    • Fiber-filled!
      • Helps digestion
      • Satiety
      • Protein filled!
        • Satiety
          • Nutrient Dense!

What are you putting into your body? Using credible information when it comes to nutrition is SO important for your best and healthiest life! Where can you be sure to find this? A few resources to take a look at are:

  • A Registered Dietitian

Here are some quick ideas for you in your busy lifestyle!

Make-your-own Trail Mix:
Try:Whole grain, low sugar cereal
Sunflower seeds,Raw Almonds, Dried fruit (raisins, craisins, etc.), Dark Chocolate

Throw together ingredients and put into individual Ziploc bags for each day!

Raw Almonds
Try: Blue Diamond 100 calorie pack raw almonds
Why? Fiber, protein, healthy fat, B vitamins
Price: $3.99/7 pack ($0.57 per packet)

Granola Bar:
Try: Kashi TLC (Tasty Little Crunchies) Bar
Why? One package has 180 calories, 4g fiber, 6g protein, 100% whole grains, 8g added sugar
Price: $5.12/12 bars ($0.42 per bar)

Greek Yogurt dip:
Try: Dill Dip
+1 Cup Non-fat PLAIN Greek Yogurt
+3 teaspoons dried dill weed (find it in the spices section!)
Mix together and enjoy! Dip carrots, celery, whole-grain crackers

Why? Protein, Probiotics (help digestion)
Greek yogurt is a great replacement for dips using cream cheese, mayonnaise, or sour cream, or butter.
Price: $1.75 for yogurt, $3.98 for dried dill weed that can be used multiple times!

Popcorn with added spices:
Garlic Powder
Why? Popcorn is a whole grain!
Gradually added spices and test it out until it tastes just right!

I also had members fill out a short survey about their snacking habits. The options to choose from for snack items were: crackers, candy, cheese stick, fruit, vegetables, nuts, cookies, yogurt, sports drinks, milk, chips, pop, ice cream. I was impressed that the item that was most commonly snacked on was yogurt! Good job, you guys! The most common activity that those were snacking during was watching television! The majority of those who took the survey claimed they consumed less when feeling stressed. Continue that healthy snacking UND students! I would advise against relying on fingernails for nutrients though!

Keep your holidays healthy!

Thanksgiving is a time to give thanks, but also have a great meal with your family and friends.  Even though you may be tempted by some delicious dishes, it’s still important to keep your health in mind.  Try to use the “plate method” when dishing up your Thanksgiving meal.  This means fill half of your plate with fruits and vegetables, one-fourth of your plate with lean protein, and the last fourth with whole grains. 

This can be done at Thanksgiving dinner!  Luckily, many of the traditional Thanksgiving foods fit into these categories:

Fruits and vegetables (fill half of your plate):
-Sweet Potatoes
-Green Bean casserole
-Side Salad
-Cooked vegetables

Lean Protein (limit to one-fourth of your plate):

Grains (and starchy vegetables) (limit to one-fourth of your plate):
-Mashed potatoes
-Whole wheat dinner roll

And Thanksgiving dinner isn’t Thanksgiving without some dessert right?  It’s alright to indulge every once in a while, but do limit yourself to only one piece of pie, cookie or bar; and keep your portion size in check!


While you won’t be able to work off everything you ate, you can combat holiday weight gain by taking in a walk with your family before or after those big meals, playing a game of touch football, freeze tag, going ice skating, or building a snowman with your family.

Get as much of your family involved as you can to make it an enjoyable and healthy family get together.



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