Monthly Archives: September 2013

High Five?!

Let’s face it;

sometimes you just.don’

You know- to the gym.

The thought of changing your clothes, tying your shoes, putting your hair in a ponytail, driving/walking to the building… it’s all too much. And sitting on your couch watching the latest episode of Real Housewives seems way easier and probably more fun.

I recently suffered a “don’t-want-to-go” day. The weather is changing, and it’s borderline perfect for outdoor activity/must go back indoors to work out. What’s a person to do?

When I get into a rut, I try a few different things to get unstuck:

  1. Change into gym clothes as soon as I get home. No in-between sweats. Straight for the real stuff.
  2. Pick a time you’re going to leave. And then STICK to it. No excuses, even if it means setting an alarm. Sometimes I’ll plan for a time that will get me there just in time to tune into a favorite show.
  3. Switch up your routine. Do you always run on the treadmill for 1/2 hour regardless? Maybe you need to add a little biking, weight lifting, or even some intervals to the mix. You can really go on a ledge and take a class (Zumba is one of my favorites) or join intramural team or even try your hand at the rock wall.
  4. Call a friend and make a gym date. If you cannot go at the same time, just let them know when you’re going to keep each other accountable.
  5. Get some new music and save it for the gym.
  6. Psych yourself up! Dance around the house as you are leaving for the gym. It’s time to CELEBRATE GOOD HEALTH!
  7. … and finally, remember how good you feel after you finish a workout. If you go with a friend, end with a high five. ESPECIALLY on the toughest days. Every bit of effort is something! (Full disclosure: on more than one instance I’ve been tempted to run around and high five people at the gym who look like they would like to be anywhere else but at the gym. So if I ever run up to you with my hand in the air, you know why.)

As the weather gets colder, it’ll get easier and easier to talk yourself out of a workout. Start your mental training TODAY by developing an exciting routine; and keep it fun, fresh, and full of HIGH FIVES!



Back to School

Back to School

Tips For A Healthier Freshman Year

Welcome to your college freshman year…the beginning of a new and exciting adventure. This may be the first time your away from your parents for an extended period of time, and this most likely, is the first time you are living on your own. Many freshman students find adjusting to the “college lifestyle” to be quite challenging. It could be a culture shock having to actually do your own laundry, make your own food, clean up after yourself, and to have nobody telling you how or when to do so. One of the hardest things to learn when you first come to college is how to balance all of your needs with the demands that come along with a full course load. Trying to figure out how to balance being involved on campus, getting a job, making new friends, staying connected with friends back home, and getting in enough study time, could cause your health to go to the back burner. The hard thing about that is that when your health starts to become lesser and lesser of a priority, balancing and adapting to this new college lifestyle will become even more challenging. The good news is that there are some key tips to follow in order to keep your health on track that can make it easier to maintain balance throughout your college career.

Check out these rockin’ tips for a healthy school year:

  • Get enough sleep: It is a common thing for college students to pull all-nighters to get in an attempt to get in some extra studying time or because procrastination on some paper or project. Not having a regularized sleep schedule could cause not only cause physical health problems, but also mental health problems as well. These could include problems such as anxiety, irritability, and weight gain. It is recommended to get at least eight hours of sleep a night.
  • Stay active: Make exercise a part of your lifestyle. There are plenty of ways to stay active on campus, such as going to the wellness center with a friend, joining intramurals, taking a stroll around campus, or biking, rollerblading, or running on campus. Exercise burns off excess calories and it can also reduce stress, anxiety, and depression. Exercise should not be the main priority in your lifestyle, but it should become a regular habit.

         >UND Wellness Center

  • Take time to relax: Not only is balancing the many demands of college difficult, but it can also be stressful. It is extremely important to pay attention to your emotional needs, as they are just as important as studying for that first test that you are stressing about. Stress can lead to health issues if not addressed and dealt with properly. If you are feeling overwhelmed, take time for yourself to relax and do quiet and/or enjoyable, non-schoolwork related activities. Reach out to a family member or a trusted friend to talk about what is stressing you out. Taking care of your mind will allow you to better focus when studying and it will allow you to maintain a healthy mind and body.

>UND Meditation Center

>UND Counseling Center

>Wellness Center Quiet Lounge

  • Be mindful of your diet: Make sure that you are trying to eat balanced, nutritious meals. You may have heard of the ever so popular, but dreaded, phrase “the freshman 15.” Experts say that although the generalized number of fifteen pounds of weight gain isn’t exactly accurate, students do typically gain weight during their freshman year of college. First off, make sure to eat breakfast to help your metabolism get started for the day and give you energy for those morning classes. Secondly, snacking isn’t a bad thing as long as you are monitoring it and trying to include relatively healthy snacks such as: apples and peanut butter, low-fat popcorn, or veggies or pita chips with hummus. Students should strive for a balanced diet to stay healthy. A balanced diet includes foods from every food group such as: fruits, grains, veggies, dairy, and protein. Having a balanced diet will help to prevent weight gain and to keep your body and mind healthy in general.

> Nutrition Resources

*For more information on how to stay healthy as you are adjusting to the new school year visit the Health and Wellness Hub on the main floor of the student union, or visit Student Health Services located in McCannel Hall- Room 100.

Source: Kang, Jaewon. “4 Steps to a Healthier Freshman Year | USA TODAY College.” 4 Steps to a Healthier Freshman Year | USA TODAY College. USA Today Educate, 2013. Web. 16 Sept. 2013.

Running with Lynn Show

Good morning UND! Looking real nice outside with a high of 78!
I know everyone is stressed out about school, work, life well…. I have a little advice for you. I believe there is a force in life where if you sit back, take your time, let things happen – everything will fall in place. 🙂

Also, take some time off to relax and catch a movie. The movie of the week (drum roll please)***** from director Ron Howard “Rush” Set against the sexy and glamorous golden age of Formula 1 Racing, this film portrays the exhilarating true story of two of the greatest rivals the world has ever witnessed: Handsome English playboy Hunt and his methodical, brilliant opponent, Lauda. Taking us into their lives on and off the track, “Rush” follows the two drivers as they push themselves to the breaking point of physical and psychological endurance, where there is no shortcut to victory and no margin for error.
Have a great day everybody-

Tasty news from Culinary Corner!

Hey, all you foodies!

Some new and exciting things are happening at your favorite demonstration kitchen! See below to get the scoop.

Fall Schedule

Culinary Corner’s fall schedule is now up on the our website! Check out the calendar at this link: . We’ll be updating our calendar throughout the semester as we add more classes, so be sure to check back for current information!

NEW Classes

SuperSmoothies – What you eat after exercising is just as important as the exercise itself. Feed those hungry muscles with a post-work out smoothie at Culinary Corner! Every Thursday evening starting September 26th until October 17th, supply your body with natural sources of protein in a delicious smoothie. Sip on your hand-crafted smoothie while our instructors exercise your brain with nutrition knowledge. Walk home with the recipe in hand!

Healthy Snacks – Join us on Wednesday, September 25th at 3:00 pm to learn how to snack smarter with Healthy Snacks from Culinary Corner! Create homemade snacks that pack a nutrient punch. These snacks are great to munch on at work, between classes, or on a study break. If you’re tired of the parade of packaged snacks, this class is for you!

Healthy Desserts – Attend our class on Monday, September 30th to bake delectable desserts alongside Culinary Corner instructors! We have something for everyone, from chocoholics to tart-lovers. The healthy spin we put on our recipes will leave you feeling guilt-free. Your apron is waiting!

NEW Faces

Four fresh faces are floating around our kitchen. We’re so happy to welcome Hailey, Kristin, Haley, and Kirby to our Culinary Corner team! Hailey, Kristin, and Haley are sophomores in dietetics who bring strong nutrition fundamentals to our kitchen. Kirby is a chemistry major with a culinary arts degree. He makes the most challenging cooking skills look like a piece of cake. Come to a class to visit and learn from our awesome instructors!

That’s all the updates for now! Visit our Culinary Corner website at the link above for the most up-to-date class information. We hope to cook with you in our kitchen soon!

Running with Lynn Show

Good morning UND! Looking at another nice day a high of 60.  The movie of the week “Cloudy with a Chance of Meatballs 2.” This will be a great movie to see on the big screen, a good story – and the special effects and colors will truly be a sight to see.

A message for your work out routines: “Dont argue with the body, because that’s an argument you can’t win.”

Happy Belated Cheeseburger Day!

National Cheeseburger Day
When : Always September 18th
National Cheeseburger Day was yesterday – DId you get one?  Top off America’s favorite sandwich, with a piece of cheese.
The food industry makes it a point to celebrate a wide variety of foods. We believe the Cheeseburger certainly earns a special day.
Have a cheesy day everybody!

I’m an ADULT?!

I remember the transition from “youth” to “adult” very clearly; to me it meant that my mom and dad were slowly no longer helping me pay my bills. One by one, I transitioned into the sole provider for groceries, rent, student loans, and finally at the ripe old age of 26, health insurance. Like it or not… this will more than likely be your future, too.


I was fortunate to grow up in a home where I could go to the doctor when I broke my arm or struggled to breathe from congestion. I had no clue how the health system worked past “when you get sick, you go to the doctor.” Once I transitioned into being an adult, I learned that going to the doctor costs money, and health insurance is an important part of the process.


The Greater Grand Forks Young Professionals understand the importance of educating the population about important topics, which is how our Grand Forks Vote initiative came into fruition last year. Now, as the Affordable Care Act goes into effect, the organization saw an opportunity to once again help residents understand the changes.


You are all invited to join us on Thursday, September 19th from 7-8:30pm in the City Council Chambers for a panel discussion presented by GGFYP, the Alliance for Healthcare Access, and the Grand Forks Public Health Department.The purpose of the panel is to help us learn what does and does not do; what it means for our region; and what the future may hold. The event will also include an introduction to the Insurance Marketplace and a question and answer session.


We encourage you to check out the website for more information; it also features an area where you are able to submit a question to the panelists ahead of time. This is an especially handy feature for those who may not be able to make it to City Hall. Did I mention that this will also be televised on City Television (channel 2)? It will, so tune in!


Our esteemed panel, moderated by the UND Center for Rural Health, will include representatives from Blue Cross Blue Shield of North Dakota, Grand Forks Social Services, Valley Community Health Centers, Altru Health Systems, and Region VII Centers for Medicare and Medicaid (CMS).

I  look forward to learning more about what how the Affordable Care Act will affect my household. Whether in person or on TV, I hope you will join us on Thursday at 7pm!

ACA Save the Date

Running with Lynn Show

Good morning UND! Looking like a nice today with a high of 67.  The movie of the week, “The Family” – A mafia boss and his family are relocated to a sleepy town in France under the witness protection program after snitching … need I say more. DVD of the week “The Ice Man” – A true story from the 60’s, a normal dad lives a hidden life as a hit man, in the early 80’s he was arrested for killing 100 men. Crazy story. UND Sports talk – two thumbs up to the UND football team – they gave SD a real run for their money. I met a friend for the game as he opened the door I jumped back surprised I said, “what did you do to yourself?”


” I see that but why?”


“Well you can’t walk around like that…”


“because its insane!”

It may be insane, but thanks to the UND Sports fans out there that go the extra mile. Have a nice day everybody.

Explore Grand Forks – Little Bangkok

Quick question: who hasn’t eaten at Little Bangkok in East Grand Forks? If you live in the Grand Cities, my guess is that everyone has experienced the taste-bud party that is Little Bangkok’s food. Six lucky guests were able to cook with Little Bangkok and Drunken Noodle owner, Som, at Culinary Corner. Not only did they learn tricks of the trade, participants were sent home with leftovers and ingredients to make the dishes at home!  Participants were also able to help Som create four delicious dishes: Coconut Soup, Pad Thai, Green Curry, and Vegetable Medley. I was able to snap a quick picture of the Vegetable Medley dish before I devoured it!  One thing I took away from the Explore Grand Forks class was that fish sauce makes everything, I mean everything, better. Look for Explore Grand Forks classes returning next year, don’t miss out!  #IeatHealthyUND

Veggie Medley in the makingVegetable Medley

Green Gallop Homecoming Run


Show your UND Pride and participate in the annual Green Gallop Homecoming Run to support the Wellness Center’s Student Development Fund. Participants can choose between a 5K or 10K race in which the course winds through campus, along the English coulee, past the Ralph Engelstad Arena and finishes back at the Wellness Center.


Awards will be presented for top finishers in each race as well as prizes for the ‘greenest‘ or most spirited costumes. Lace up your running shoes and come dressed in green for a fun Homecoming event, Sunday October 13th at 9:30am. Those who register before September 23rd will be guaranteed a Green Gallop t-shirt! 

For more information please contact Patrick Marcoe at


Not interested in running but need volunteer hours? Register online to be a volunteer for the Green Gallop Homecoming Run and receive a free Green Gallop t-shirt! For more information please contact Michelle Willis at

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