Issue 05 March 2017
Photo Credit: Alisa Zhukova, Graphic Design ‘17
I have always been involved with sports. When was little, I tried out different sports before I figured out the one that fit me the most. After spending more than three hours in the pool, swimming quickly became part of my daily life and my teammates became my after-school family. As a varsity synchronized swimmer, I went to local and national competitions and never gave up my goals. It was hard to work out with that frequency, but I knew I had to sacrifice some of my personal time if I wanted to see my name above my contestants. When I left my home country to spend one year as an exchange student in the U.S., I switched to regular swimming from synchronized because the school did not offer a synchronized swimming program. Until I came to Winona, I considered myself a varsity swimmer and had never felt stronger and healthier. Since my first tryout at my local swimming pool in Italy, I realized I had found a sport that I connected with and I loved. Even if you did not have a chance to be involved with sports in high school or college, it is never too late to take up one. Maybe that new fitness class is just what you were looking for to get you started, or maybe the new aqua dancing classes attract you more. Once you find your own starting point,
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Photo Credit: Alisa Zhukova, Graphic Design ‘17
Editor’s Letter
don’t give up. Improvements will come along one step at a time if you find the inner confidence and determination to stick to your goal. This month’s issue on the physical dimension of wellness wants to show the importance of following a balanced diet, exercising and getting enough sleep to enhance your health habits. Follow the healthy tips from our Abs of Steel instructor Brittany Anne, who is motivated to make changes in people’s lives and dedicated to teach fitness. If you are just starting to switch to a new diet, read about people who have turned to a vegetarian and vegan lifestyle and their physical rewards. Also, remember that you don’t have to feel forced to go to the gym, sometimes, you can stay fit from your own room. This issue is full of wonderful advices for you. If your physical strength is not what you would like it to be, try to find the time for that short workout, even if it means setting your homework aside for one hour. Time after time, exercising will give you energy and increased mental capacity to achieve your goals! So don’t neglect it!
Sara Tiradossi, Journalism ’17
Contents
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Ask-A-Nurse Message Line College Student Health Survey March Events Calendar 5 Nutrition Tips To Maximize Your Workouts Easing Into The Vegetarian Lifestyle, One Bite At A Time What Is Considered Healthy Napping? Staying Fit At Home: Personal Trainer Encourages Diverse Work Out Regimes Home Remedies: A Case Of The Common Cold The Advantages Of Getting Your Vitamins Through Food Student Spotlight: Britanny Anne Moncrief
Wellzine Staff: Alisa Zhukova ‘17, Alex Carter ‘19 & Sara Tiradossi ‘17
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WSU Health & Wellness Services
507.457.2292
Photo Credit: Brooke Schappe, Global Studies ‘17
Notes from Health & Wellness Services
Ask-A-Nurse Message Line and Self-Care Tips Health and Wellness Services (H&WS) provides a wide range of Health care services. Additionally, H&WS offers the Ask-A-Nurse Message Line to assist patients navigating their personal health care. Patients can call 507-457-2292 and leave a message with their name, birth date, phone number and a brief explanation of their concern. An H&WS staff member will call back within two business days. Some concerns the Ask-A-Nurse line helps with include: questions about when to see a doctor for general illness, about self-care, about birth control, sexual health or any other health related questions. To help specify questions that the message line can answer, here are some of many reasons to call the Ask-A-Nurse Message Line.
Call with concerns/questions about women’s health: -I’m having menstrual concerns or breast pain. -What are available insurance options for contraceptive services? Call with concerns or questions about sexual health: -How do I renew birth control? -What birth control options are available? Call with concerns or questions about mental health:
Call with concerns/questions about general illness:
-Can I ask questions about my depression/anxiety medication?
-I have had a cough and sore throat for a few days.
-Can I be referred to counseling services?
-I have signs of influenza.
The Ask-A-Nurse Message Line is a great resource for patients to reach out to, for a variety of reasons. Many Health insurance companies provide health information lines for small fees or as part of an insurance plan, but the H&WS Ask-A-Nurse Message Line is completely free for all students. Also, the Ask-A-Nurse Message Line is completely confidential. The line allows patients to speak directly with a professional registered nurse that can help patients with self care or making an appointment with H&WS.
-I am traveling abroad. What is a travel consultation visit? Call with concerns/questions about self-care: -A bee stung me. How should I remove the stinger? -I may have sprained my ankle. -I have skin rashes or acne. -I have stomach, and back pain.
Written By: Lisa Daraskevich, Global Studies ‘17
Health & Wellness Services Spring 2017 Hours
Office: Monday - Friday 7:30 a.m. - 4:30 p.m. Note: H&WS is closed on all university holidays and campus closure days.
Questions?
Call WSU’s Ask A Nurse line* at 507.457.2292
*Calls will be returned within two hours during the business day. Calls placed after hours will be answered the following business day. 4
Funding for this publication is provided, in par, by the Minnesota Department of Human Services, Alcohol & Drug Abuse Division.
College Student Health Survey The 2017 College Student Health Survey measures eight key areas: Health insurance and health care utilization, mental health, alcohol and other drug use, tobacco use, personal safety, financial health, nutrition and physical activity, and sexual health. Ran by the University of Minnesota, Boynton Health Service, the survey has been conducted since 1995. Winona State University has participated biannually since 2008. The 2017 survey randomly selected 1,500 WSU students to participate. Students are able to tell WSU how healthy and happy they are by completing the survey, allowing WSU to track health status and trends in the student body. Students can participate in the survey by checking their WSU email account for survey invitation. Students invited will receive a few email reminders between now and March 24th when the survey closes. Students can win some amazing prizes by completing the survey! WSU students have further opportunity to
win one of 30 prizes including WSU Swag like water bottles, t- shirts, lanyards or Mugby Junction Gift cards. Students from all participating schools across Minnesota will have the opportunity to win a $1,000, $500 and $250 Amazon gift card. And one student from each school will win a $100 gift card to Amazon. The College Student Health Survey is incredibly important to the work of numerous areas in Student Life and Development at WSU. Multiple departments utilize the data collected to inform decisions regarding services and areas of focus for prevention and education across campus. The survey provides a comprehensive check up to the health of WSU. Should you have any questions about the College Student Health Survey or would like to view past reports please contact, Kate Hansen, MPH, MCHES, CPP Health Promotion Coordinator at 507-457-5619 or kaehansen@winona.edu.
Hope Line Phone Drive Supporting Victims of Domestic Violence The WSU RE Initiative will be holding a phone drive throughout the month of March to benefit victims of domestic violence. All you have to do is donate your old phone (it doesn't have to be in perfect condition), chargers, batteries or any other accessories into the donation boxes located around WSU. There will be donation boxes located in the main office of Lourdes, East Lake Apartments, the Well in the IWC, and in the Student Activities Center. For more information you can visit: http://www.verizon.com/about/responsibility/hopeline-faqs. For all other questions you can contact PACT@winona.edu or call the WSU 24/7 Confidential GBV Helpline at 507-457-5610. (Please make sure to wipe any information off the phone before donating!) 6
Events Calendar March 2017
Common Book Project
Meditation-Disconnecting in the Age of Technology hosted by English Professor Dr. Zold with special guest Gretchen Cohenour. Looking for a place to meditate during midterms? This event is helpful for recognizing distraction, and spending some relaxation time during the middle of the semester.
WSU Recovery Warriors
Recovery Warriors meet every Tuesday and provide support for students in recovery. This group allows all students and encourages new ideas for future events.
When: Monday, Mar. 2 \ 6:00-7:00 p.m. Where: Stark Hall 103
When: Tuesdays, Mar. 14, 21, 28 \ 7:00 p.m. Where: Kryzsko Commons 252
Anxiety Management Seminar Counseling & Wellness Services is offereng a seminar series for students who want to learn more about managing anxiety & stress.
Grief Support Group
This group presented by Counseling & Wellness Services provides information about the grief process and a chance for students to talk about personal grief in a small group setting. Pre-registration required 507-457-5330 or Ealsaker@winona.edu
Wednesdays With Winston
Counseling & Wellness Services will host Wednesdays with Winston with WSU counselor Lynda Brzezinski. Wednesdays with Winston events are intended to help students de-stress with Winston the therapy dog.
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When: Wednesdays, Mar. 15, 22, 29 3:00 p.m. - 3:50 p.m. Where: IWC 267 When: Mondays, Mar. 20, 27\ 3:30 p.m. - 4:45 p.m. Where: IWC 267
When: Wednesday, Mar. 15, 22. 29 4:00 p.m. - 5:00 p.m.\ Where: The Well, IWC 138
Sunday
Monday
Tuesday
Wednesday Thursday Finesse Your Stress
Friday
Sunday
Common Book Project
Spring Break March 6 - 10 Recovery Warriors
Grief Support Group
Recovery Warriors
Grief Support Group
Recovery Warriors
•Wednesdays
with Winston • Understanding Anxiety
• Wednesdays
with Winston • Ready, Set, Sleep! • Calming the Anxious Body •Wednesdays
with Winston • Calming the Anxious Body
Finesse Your Stress Join Student Health & Wellness Advocates for this Wellness Wednesday to finesse your stress away. Topics covered include a variety of stress management techniques including coping strategies and mind body activities.
When: Wednesdays, Mar. 1 3:00 p.m. - 4:30 p.m. Where: Darrell W. Krueger Library 107
Get, Ready, Set Sleep! Join Student Health & Wellness Advocates for this Wellness Wednesday to get better sleep. Turn those ZZZ’s into A’s with these useful sleep tips. Free chair massages will be provided to participants.
When: Wednesdays, Mar. 22 3:00 p.m. - 4:30 p.m. Where: Lourdes Hall North Lounge 8
5 Nutrition Tips To Maximize Your Workouts
Photo Credit: Alisa Zhukova, Graphic Design ‘17
Nutrition and physical activity are two key factors in
a person’s physical wellness dimension. In order to maximize your work out, proper nutrition is crucial. Health, Exercise and Rehabilitative Sciences professor Kent Hansen said it is hard to narrow down the work out but in order to maximize performance, five nutrition tips include: 1. Eat something within three hours before working out. · Fasting for longer increases the likelihood that you will not have the fuel necessary for a great, higher intensity workout. · Size matters, according the Mayo Clinic’s Eating and Exercising article. Their guidelines suggest large meals should be consumed at least three to four hours before exercise and small meals or snacks should be eaten one to three hours before.
- Every 15 to 20 minutes during exercise if it is less than 60 minutes: three to eight fluid ounces of water. ACSM suggests not to drink more than one quart per hour during exercise. - After your workout, drink 20 to 24 fluid ounces of water for every pound lost during the workout. · Unless you are exercising in high heat or humidity, pay attention to your thirst mechanism and drink liquids. · Sports beverages are only needed when you are truly dehydrated or exercising in a way that is likely to cause dehydration. 4. Consume enough calories to meet your body’s needs for an entire day.
· Good snack options, according to the Mayo Clinic, include an energy bar, fresh fruit, yogurt, fruit smoothie, whole grain crackers, peanut butter sandwich, or diluted juice.
· Recovery from strenuous training takes both adequate rest and nutrition.
· A healthy snack is important, especially if you exercise many hours after a meal.
· Without enough nutrients, including calories, your body will not recover well and your next workout will be compromised.
2. Leading up to your workout, get your calories from carbohydrates. · “High intensity work outs burn carbohydrate calories and without them you simply do not have the necessary fuel,” Hansen said. · Higher intensity workouts create good fitness and burn lots of calories. · The Mayo Clinic emphasizes carbohydrates for maximum energy, with options that include whole grain cereals or bread, low-fat milk, bananas, pancake, and juice. 3. Focus on hydration. · Drink water or juice for hydration upon waking. · If you wake up and work out, you have more than likely not been drinking anything for eight to 10 hours. · “Caffeine consumers need to pay particular attention to hydration,” Hansen said. Dehydration causes lower performance during exercise. · These are a few hydration guidelines according to The American College of Sports Medicine (ACSM) for exercise: - 4 hours Prior: 16 to 20 fluid ounces of water. - 15 minutes prior: eight to 12 fluid ounces of water.
· Gaining fitness requires adequate nutrition allowing for your body to adapt to your training. 5. Recovery. · “To allow maximum performance at your next workout, you need rest and follow a proper nutrition,” Hansen said. “Recovery is dependent on both rest and nutrition.” A proper diet after a workout is important to give your body what it needs to recover. Both rest and diet are very important during the recovery before your next work out. · To help with recovery, a good diet of carbohydrates and protein is important within a couple hours of your exercise session. · Post workout food choices, according to the Mayo Clinic, include yogurt and fruit, peanut butter sandwich, low fat chocolate milk and pretzels, smoothie, or turkey on whole grain bread with vegetables. When it comes to nutrition and exercise, everyone is different. Pay attention to yourself and how you feel during your workout. Always keep the workout’s intensity and duration in mind when thinking about nutrition. It may be a good idea for you to keep a journal related to your exercise and daily meals and snacks. This way you can monitor your body and its reactions. Written By: Cortnie Schierman ’17, Public Health
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Photo Credit: Alisa Zhukova, Graphic Design ‘17
Easing Into The Vegetarian Lifestyle, One Bite At A Time
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Nothing beats waking up to the smell of sizzling bacon in
a pan, biting into a foot-long hot dog at a state fair, or finally sinking your teeth into that juicy hamburger you’ve been craving all week. Meat-eaters often need to satisfy their hungers, and the same goes for veggie-lovers. According to a Vegetarian Times study, 7.3 million Americans are vegetarian. (http://www.vegetariantimes.com/article/vegetarianism-in-america) People have different reasons for choosing to go vegetarian, but WSU students Cassie Douglas and Reagan Johnson had similar motives. Douglas has been a vegetarian for roughly two and a half years. Her reason for making the change occurred while she was at the Wisconsin State Fair, visiting the pig barn. “I was petting a pig and I looked into its eyes and noticed how human they looked, and I started tearing up,” Douglas said. “That night I watched the documentary Food Inc. and that sealed the deal.” One and a half years ago, Johnson turned vegetarian, and has been mostly vegan for one year. Her decisive moment came after learning about the negative environmental impacts of animal agriculture from the documentary Cowspiracy. “I just realized that if I considered myself an environmentalist, I couldn’t justify continuing to eat meat. After becoming vegetarian I then learned about how animals are treated in factory farms and decided that I didn’t want to support the dairy or egg industries and changed to a mostly vegan diet,” Johnson said. There are many benefits to switching to an all-veggie diet, according to Department of Health, Exercise & Rehabilitative Services instructor Janet Macon. She is also a clinical registered dietician for Health & Wellness Services on campus and an adviser to the Food and Nutrition Club. Macon said vegetarianism is associated with lower rates of obesity, breast cancer, heart disease, hypertension, renal disease, depression and more. WebMD also adds that vegetarian diets “tend to be lower in calories and higher in fiber, making you feel full on fewer calories.” On the other hand, it can also be high in calories and fat if you are trying to replace meat with a lot of cheese and nuts. Johnson has adjusted to her vegan lifestyle, and said she feels good on this diet. “It was a bit of a learning curve in the beginning because plant-based foods aren’t as calorie-dense. I kind of had to teach myself that I needed to eat bigger portions of food than I used to,” Johnson said. “Since the switch, my skin has really cleared up and I have a lot more energy and don’t have a
sluggish feeling after eating.” Along with the positives that accompany a vegan or vegetarian diet, there are a few downfalls as well, including increased prices and difficulty in finding foods that fit the diet’s criteria. Macon explained that, particularly for vegans, it can be very frustrating to find out vegetarian vegetable soup is made with egg and milk products, baked beans contain bacon and chicken fat, and microwave popcorn is made with milk-derived butter flavor. She also said products formulated without animals testing or ingredients of animal origin are more costly than mainstream products. Douglas added how, as a vegetarian, she cannot consume gelatin, since it is essentially made of ground-up, boiled bones and ligaments, so if she wants to eat marshmallows she has to buy more expensive, gelatin-free ones. She also mentioned how some places are easier to eat at than others, and even certain cities are more vegetarian-friendly. “McDonald’s is probably the worst fast food place for a vegetarian,” Douglas claimed. “Even the fries are made with ‘natural beef flavoring’… You just have to know what to avoid and what you can have, and if that means you fill up on side items, so be it. It’s better, in my opinion, than forcing an animal to die just so I can eat something that tastes good.” The thought of abandoning tasty steaks and chicken nuggets may shy people away from turning vegetarian or vegan, but Johnson said she still highly recommends the switch and people should realize they do not have to make the switch all at once. She suggested taking small steps and starting with “meatless Mondays” or having one vegetarian meal a day and work your way up. “It’s also important to educate yourself on the health, environmental and ethical benefits of going vegetarian or vegan. If you don’t have a good reason for doing it, it can be really hard to stick to,” Johnson said. Douglas said any time she is craving something non-vegetarian, she remembers the “awful videos” she has seen and how the animals are treated. “There are also people that say animals were put on this earth for us to eat. That may be, but I don’t think there’s any reason they need to be treated so badly before they’re killed,” Douglas said. Even if you cannot imagine abandoning your favorite meaty meal, trying a veggie burger once in a while might start easing you into the vegetarian lifestyle, one bite at a time. Written By: Allison Mueller, Journalism ‘17
What Is Considered Healthy Napping? In college, getting enough sleep can be difficult with classes, studying, working and many other obligations that students have. When it comes to sleep neglect, many times people can find themselves taking naps to “make up” for the lost sleep or boost them throughout the day. This brings up the question of whether naps are good or bad for you. Winona State University Health, Exercise and Rehabilitative Sciences Professor Kent Hansen, compared healthy napping to nutrition by explaining how everything is good in moderation. Research from the Sleep Foundation states adults on average should be getting around seven to nine hours of sleep a night, a number that varies between each person. The research explains sleep is important in keeping up physical health and one’s mental health as well. Some signs that you’re not getting enough sleep are zoning out or dozing off in class, excessive blinking, yawning or feeling sluggish. Junior Bailey Halstrom said when she starts to zone out in class or feels sluggish she becomes aware of the sleep deprivation. Halstrom said, “I can tell by how my body feels when I don’t get enough sleep and instead of ignoring it, I make sure to get enough sleep at night or take those healthy power naps to keep up with my studies.” Naps can be helpful energy boosts throughout the day as opposed to a caffeine boost. The Sleep Foundation states,, “a 20-minute snooze- called a stage two nap- is ideal to enhance motor skills and attention.” Next, an hour to 90 minutes of napping allows us to go into Rapid Eye Movement sleep “which helps make new
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connections in the brain and can aid in solving creative problems.” Naps have also shown to release tensions in people. What does a health nap look like? When you do take a nap, make sure to set an alarm to ensure you don’t nap for hours and hours. Find a schedule of napping that works well and stick to it. This might be taking a 20 minute nap after lunch instead of having that cup of coffee. Halstrom said when she takes naps that last hours on end, she wakes up feeling less rested and worse than when she first fell asleep. “I either decide to take a short or longer nap within the correct times and set my alarm to ensure I don’t oversleep.” Junior Hannah Egan agrees short naps tend to be most effective with her course load and work schedule. “When I find myself short on sleep, an afternoon 20 minute nap helps boost my afternoon and make me more productive,” Egan said. While naps have their negatives and positives, as long as you are following a schedule and not overdoing it, they can be extremely beneficial. Health Counseling and Wellness Services offers two great resource areas available to students. First, The Well (IWC 138) is open daily for all students to relax, study, obtain health info, and take a nap on the couches. Second, The Relaxation Room (IWC 267) is open to all students to take advantage of Relaxation aids or to also take a nap. The Relaxation Room is open on Monday, Tuesday, Wednesday, Friday 9 a.m. - 2 p.m and on Thursday 11 am2p.m.
Written By: Samantha Schierman, English ’17
Photo Credit: Alisa Zhukova, Graphic Design ‘17
Staying Fit At Home: Personal Trainer Encourages Diverse Work Out Regimes Between meeting deadlines and scheduling time to work and a social life, planning a time to go to the gym for a work out can be an exhausting task within itself.
people moving.
But according to Winona State University men’s basketball and baseball Strength and Conditioning Coach Kyle Johnson, an effective workout can be done from the comfort of one’s own home.
Companies and organizations like Popsugar Fitness and Fitness Blender also have a series of workouts that work certain parts of the body within each video. Coaches and music attempt to work the at-home fitness viewer with workouts that utilize their own body strength as resistance.
“For starters, anything is great,” Johnson said. “Some how connect [your] TV to YouTube, find a cardio workout, T90X, basic movement, or video where someone is able to do lunges, push-ups.”
Using one’s own weight within a workout is a key to at-home workouts, Johnson said, especially with moves such as push ups or pull ups, where the person is using their body weight as the resistance in their workout.
A basic search on any search engine or video sharing site pulls from thousands of work out choices, most of which Johnson said would be beneficial to getting
The complexity of the workout also does not have to be too intense, Johnson said.
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Photo Credit: Malek Hakim, Computer Science ‘16
A a personal trainer, Johnson said he believes as long as people are moving and trying, they are doing something good for their body.
did before,” Johnson said. “Your feeling of normalness is a way better enhanced— just a better overall feeling of yourself. That’s motivation in itself.”
“When people make that small commitment… that’s when success happens,” Johnson said.
Photo Credit: Alisa And while this self-describe gym ratZhukova, couldGraphic spendDesign all ‘17 day at the gym, Johnson said nutrition aside there is no difference in the quality of a workout between a gym and an at-home session.
At-home workouts are also ideal for people who are just beginning to start a fitness regimen, Johnson added. He suggested going for a walk or doing lunges, push ups and sit ups at home to get started. By adding these little workouts to everyday routines, Johnson said soon people will start to change their idea of what is a normal way to feel in their body.
But working out at home is by no means grounds for slacking off, Johnson said. “Going to the gym and doing the same things they can do at their house, you’ll get a lot out of both,” Johnson said. “As long as you’re doing something, great benefits out of both. Just depends on what you do at each.”
“How you feel right now, that’s the only kind of feeling you know, and it probably feels normal. Once you kind Suddenly working out just got a lot less tiring and way of get in a routine, you start feeling way better than you more customized.
Written By: Samantha Stetzer, Journalism ‘17
Photo Credit: Alisa Zhukova, Graphic Design ‘17
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Home Remedies: A Case of The Common Cold Remedies for the common cold are almost as common as the sickness itself. On average, adults have two to three colds per year, according to the Centers for Disease Control and Prevention (CDC). Although there are many ways to remedy this illness, not all of them are as effective as other cures. Finding one that works can be difficult, especially under the stress of a cold. The CDC states colds can happen at any time of the year, with winter and spring being most prominent seasons for colds. According to the CDC, symptoms include a sore throat, runny nose, coughing, sneezing, headaches, and body aches. Recovery can differ from seven to ten days. There is also not a specific cure for the cold but many ways to feel better during the illness. Winona State’s Health & Wellness Services registered nurse Joyce Peckover helps to sort through what works and what does not. Rest, increase in fluid intake, and vitamin C are remedies that Peckover recommends. She also said over the counter medication might help with symptoms, although time is the best remedy for the common cold.
vider as there may be other medications or treatments that could help based on the specific symptoms,” Peckover said. Peckover said with the flu, another viral infection, the remedies are the same. Most people get over the flu and the cold without needing to see a provider. With influenza, Peckover said, “there is an antiviral that if given within 48 hours of onset may decrease the length of the illness. This is used primarily in persons who are considered high risk.” Peckover said persons that are higher in risks are more susceptible to complications. Among some of the factors considered high risk are asthma, diabetes, chronic illnesses, weakened immune systems. Providers are usually seen if the fever persists more than two to three days, or if symptoms worsen. The CDC states although over-thecounter medicines may ease the symptoms, they do not make the cold go away any faster. Along with that, antibiotics will not help people get better if they have a cold. Since colds are a virus, antibiotics do not work against them. If antibiotics are taken without need, future bacterial infections are harder for the body to fight off.
“Antibiotics are typically not helpful. If cold symptoms worsen or do not get better it is good to see a pro- The CDC offers advice on how to
feel better and treat symptoms of viral illnesses such as a common cold. Some of the suggestions include getting plenty of rest and drinking plenty of fluids, as Peckover stated, but also taking acetaminophen, ibuprofen or naproxen to reduce fever and relieve pain. It is also important to avoid smoking, secondhand smoke, and other irritants that may causes symptoms to get worse. Treating each symptom is the best way to feel better while the cold runs its course. There are ways to prevent these infections as well. For the common cold, Peckover recommends to “maintain a high level of immune system by good sleep, good nutrition, and good hydration.” Washing hands and limiting your exposure to those who are sick are also good ways to help reduce your risk with both the cold and flu. For the flu, Peckover quotes the Mayo Clinic, “Your best defense against influenza is to receive an annual vaccination.” Peckover said it is not too late to get a flu vaccine. at Health & Wellness Services. Those who have questions on whether they need to see a provider or what to do for self-care, can call the Ask-A-Nurse Message line at (507) 457-2292. Written By: Cortnie Schierman ’17 Public Health 18
The Advantages Of Getting Your Vitamins Through Food Essential vitamins can be found in foods high in nutritional value, which include fruits and vegetables but is not limited to meat, dairy, etc. Vitamins and nutrients are necessary to maintain a healthy physical body for they are used for metabolism of energy, Health Exercise and Rehabilitative Sciences Professor Kent Hansen said. There is a popular opinion that vitamin supplements are good efficient solutions to getting the right amount of vitamins for the body. However, vitamin supplements can cause side effects and do more physical harm including weakness than help.
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Hansen said, “I do not recommend vitamin supplements.” He suggests learning to incorporate healthy foods full of nutrients in to a diet. This leads to both nutritional advantages and better physical health advantages. Getting the right
amount of Vitamin D for example can help with weight loss and strengthening bones. H&WS Registered Nurse Holly Fratzke said she does not recommend taking vitamin supplements either. “The companies that market supplements do a good job of making people think that taking supplements is the healthy thing to do. [Also] it is easier to pop a vitamin than to plan out and cook healthy, well balanced meal plans.” Taking vitamin supplements can lead to a lack of fiber in the body, because fiber is contained in healthy nutritional foods but not in supplements. The antioxidant resveratrol, among an infinite amount of others, is found in many foods and even red wine, but is not found in vitamin supplements. Dr. Hansen said, “There is no way to get a vitamin [supplement] that is complete so that you’re getting all nutrients that you need for good health."
Some ways to increase the amount of vitamins in a student’s diet include spending more time in the sun. Dr. Hansen said, “when you expose your skin to the sun’s rays you can make Vitamin D in your body.”
performance for certain athletes.”
Yogurt, a food not necessarily considered highly nutritious food compared to fruits and vegetables, contains certain bacteria that help create Vitamins B and K in the GI tract of the body that the body can store and use as a natural remedy instead of taking vitamin supplements. This will help with the healthy development of a body.
Supplements can have benefits for the physical body, but in often less cases than seem true based on what popular opinions says.
Dr. Hansen said, “There are certain nutrients that can help performance such as Creatine, one nutritional supplement that has shown increased
The quick answer to that question is marketing. The companies that market the supplements do a good job of making people think that taking supplem sy choice. It is easier to take a vitamin than to plan out and cook healthy, well balanced meal plans. Health & Wellness Services offers appointments with Registered Dietician for a low fee among other services through the end of spring semester 2017. Call 507-457-5160 to make an appoitment with Health & Wellness Registered Dietician. Written By: Lisa Daraskevich, Global Studies ‘17
Photo Credit: Alisa Zhukova, Graphic Design ‘17
However, there are certain cases where vitamin supplements are recommended for physical performance and can be beneficial for body development.
One other case Dr. Hansen said supplements will boost physical health is for those who have a condition like iron deficiency anemia or osteoporosis.
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Contributed Photo
Student Spotlight: Britanny Anne Moncrief Brittany Anne Moncrief, the Abs of Steel instructor, is determined to make changes in people’s lives and help them feel stronger and healthier. Not only does she teach a cardio class at Winona State University, but she also teaches Body Pump at Snap Fitness, a weight lifting class. Q: Why did you decide to become a fitness instructor? “I always knew that I wanted to be a teacher but I wanted to do something outside of the box in a school setting. I have such a deep passion for fitness so I thought I could teach others about fitness and help them get closer to their fitness goals and get closer to mine as well. I have been lifting since high school and I know I have an extensive background knowledge on the matter.” Q: What do you love the most about teaching Abs of Steel? “I love hearing people’s success stories and the gains they have made from my class. One of my friends did a fitness test at the YMCA and she failed every area except abs. She credited her improvements to my class and that was phenomenal. It’s motivating to have people in the class to support you. Before I start my class, I usually tell the students we are in a judgmental free zone and our goal is to workout together and get stronger together. We are at different stages in our fitness journey, and we need to support people at whatever stage they are at.” Q: What is your advice for students who wish to take up a fitness class? “Find a friend and do it. Reach out to a trainer or have someone to help you and support you to get you started and hold you accountable. It all starts by taking that step with a friend or someone you trust to help you.”
Q: What are some of your biggest accomplishments since you started college? “I held the title of Miss Winona for a year and a half and I went to several appearances and parades. I also competed for the title of Miss Minnesota, and was selected for the Kindness Matters winner for that event. All the contestants voted for the person they thought was the kindest, supportive, thoughtful for the weeklong event, and I was voted by most of the girls. That alone was my greatest accomplishment in life; knowing people thought I was there for them.” Q: How do you motivate yourself to do what you do on a regular basis? “I am motivated strictly by the people that come to my class. When I have my bad days, I still want to teach because I am motivated when I see people’s faces and the gains they are making. It all comes down to having that support system. You can’t do life alone.” Q: Why do you think it is important to make time for working out? “I think it is important to be healthy in every aspect of your life, whether it is emotionally, physically or socially. You can exercise to let out your anger, let out your sadness or because you are happy. Working out can help you find an escape or a joyful moment in a healthy way. You can do it at any time and it has so many wonderful benefits to it.” “It is just about the healthiest thing you could do for yourself.” Moncrief is devoted to help others pursue a healthy lifestyle through her commitment as a fitness instructor and kindness. Her philosophy that guides her in life is, “Helping people get healthier and happier with their lives in a kind and non-judgmental way.” Written By: Sara Tiradossi, Journalism ‘17