Page 1

WSU Health & Wellness Services, Vol. 2/ No. 6 | April/May 2014


Reactive Eating


Empowerment & Education


Spring Time Movement


It’s hard to imagine a winter worse than last year but I think we may have hit the ticket this year. For those of you that don’t recall, last year we had multiple inches of snow all the way to the first week of May. During finals week, everything was grey, damp, and chilly—not really the type of weather you want when you’re kicking the summer off. In fact according to Kare 11, if you were born after 1979, this is the coldest winter you’ve ever experienced. And if you grew up in Minnesota like me, you know that it’s not over until the birds begin to sing. Scratch that, it’s not over until June. If there’s one silver lining to be taken from this, it’s that we made it through the worst of it. Not only that, but April means spring showers, warmer weather, and the semester finally wrapping up. Even though you’d think this would be a motivator, there’s something about second semester that makes it easy to get into a rut. The cold weather gets old and daydreams of summertime deter you from getting anything done. The weather is finally getting above zero and classwork piles up with finals on the horizon. The library basically becomes your significant other.

wellzine | April/May 2014

Photo Credit: Simone Anne Death to Stock Photography

With long to-do lists, it’s easy to get overly stressed. Don’t worry you have the power to decrease it! This month’s intellectual dimension features the benefits of sticking to a routine. You’ll learn how routines can actually help you be more productive and create more time for relaxing. As students, we spend so much time on campus that we end up eating there a lot. Besides being on campus all the time, we’re on edge, exhausted and tend to reach for comfort food like chips and chocolate when we need a snack. However, there are better options. Flip to the physical dimension to learn about healthier options available on campus. It’s so easy to get into a wintertime slump. Spring may seem far away but hey, we’re more than half way through the semester. Before you know it, it will be sunny out again and you’ll have ample time to relax and take it easy.


r e d i e n h c S

contents Reactiv ating E


Empowerment& Education:


a Necessity for Global Development

Spring Time




09 11 13 15 17 19

03 05 06 07 23 25 27


Keep Upbeat With a Routine

SPIRITUAL Pick up the Pace EMOTIONAL Empowerment & Education ENVIRONMENTAL Spring Time Movement: Bird Migrations to the River Valley OCCUPATIONAL The Benefits of Having a Minor PHYSICAL Reactive Eating


Bird Migrations to the River Valley










Art Muse 8-4pm Watkins Asian Pacific American Heritage: 7pm Building Bridges Fit Stop Gear Demo: 11am IWC 138


Get Yourself Tested (GYT) week 7th-11th Healthy Mondays: Avoid the Stork w/ Bedsider 7pm IWC 138

credits PUBLISHERS Shawnessy Mohawk Kate Hansen


Fit Stop: Safe Sex Kits 11am IWC 138 Pride: Coming Out for Cake 6pm Samug Stage

WSU Pride Week 7th-11th Pride Week Panel 5pm East Hall



Jack Morey

April Observances

20 Easter

Sexual Assault Awareness Month


April 24th RE Initiative launch May 8th World Red Cross Day

4 wellzine | April/May 2014


Healthy Mondays: Someplace Safe 7pm IWC 138

Fit Stop: Body Comp 11am IWC 138



Healthy Mondays: Healthy Eating 7pm IWC 138 Bike Week 21st-25th

April 22nd Earth Day April 7-13 National Public Health Week



Healthy Mondays: Your Life, Your Money 7pm IWC 138

Take Back The Night 6pm, Student Activities Center

Fit Stop: Resume Cart 11am IWC 138


Fit Stop: Destress Kits 11am IWC 138

Finals 5





Wellness Wednesday: Bystander Intervention IWC 138 3pm Art Muse 8-4pm Watkins


Wellness Wednesday: Bedpost Confessions IWC 138 3pm GYT: Besider & Pure Romance: Sexy trivia







Art Muse 8-4pm Watkins

Collaborative Queer Film Series 6pm


GYT: Condom Egg Hunt WSU Campus All Day Pride: Queer Safer Sex 7pm Somsen Auditorium

7-9pm, Student Activities Center

Pride : Shades of Yellow 7pm East Hall



WSU Exercise Science Club Fitness Assessments: 3-7pm

WSU Exercise Science Club Fitness Assessments: 8am-noon

GYT: Condom Egg Hunt WSU Campus All Day

International Dinner 5-9pm

Pride: Alphabet Soup 9:30-11:00am Keap Center

Pride Prom 8pm Bub’s Basement

Pride: “Naked I “ Screening 7pm Somsen Auditorium

Wellness Wednesday: What’s Your Sign: Astronomy 101 IWC 138 3pm


Empty Bowls: Student Activities Center 11-12pm







Wellness Wednesday: How to spot a Loser Lover IWC 138 3pm


Wellness Wednesday: Life in the Stress Lane IWC 138 3pm

Well Cafe IWC 145 5PM RE Initiative launch 6:30pm Student Activities Center


Week 7







Commencement Day

Pill Perfection: Choosing the right pill for you Shawnessy Mohawk, Certified Health Education Specialist

Clinic IWC 222 Hours: Mon-Fri: 7:30 - 5 p.m. Summer Clinic Hours Starting May 12th Tues- Thurs: 7:30-11:45am & 1-4pm

Pharmacy IWC 130 Hours: Mon-Fri: 9 a.m. - 5 p.m. SummerHours Starting May 12th Tues- Thurs: 1-5pm

If you are considering taking birth control pills, you’re not alone. You probably accessed your options and decided that the pill was the right method for you. Birth control pills, also known as oral contraceptives, are some of the most popular contraceptives. They are effective and easy to use but choosing the right kind of birth control pill can be a difficult task. With so many different brands, colors, and assortments it may seem like there are too many to choose from. Good news! There are actually only two basic types of the pill: combined and progestin-only.

Combined Pills or Combined Oral Contraceptives

These use an estrogen/progestin combination that works with your body to prevent ovulation. Typically a monthly combination pill pack contains three consecutive weeks of hormone-based pills and a week of placebos that will bring on your monthly period.

Progestin-Only Pills or the “Mini Mill”

These pills have no estrogen in them and are often prescribed if you’re sensitive to estrogen. These release a small amount of progestin every day of the month and do not give you a period during a set week. If you have migraines with visual effects, really high blood pressure, or a blood clotting problem, it is not recommended to use this type of birth control method. Both pill options prevent ovulation. According to the Kinsey Institute for Sexual Health, estrogen predominantly keeps a woman’s ovaries from releasing eggs, while progestin predominantly prevents pregnancy through secondary methods such as thickening a woman’s cervical mucus. The mucus blocks sperm and keeps it from joining with an egg. Understanding your contraceptives options will help you have an informed conversation with your health care provider about choosing the best birth control method for you. For more tips about how to get the conversation started with your healthcare provider, partner, or family, check out Beforeplay’s Get Talking conversation starters.

wellzine | April/May 2014

Dear WSU Freshmen,

Southeast Tech Chart your course with Southeast Tech’s GPS Lifeplan: Southeast Technical College is excited to launch a new service for students called GPS LifePlan—a website with tools to help you with setting goals, making plans and achieving success. Life is a balancing act between many areas of your life. We know it’s about more than being a student. That’s why there are five main areas of the GPS LifePlan website: Career, Education, Finance, Leadership, and Personal. There are three major components to the GPS LifePlan 1) The web-based GPS LifePlan tool: Visit the website to explore how the GPS LifePlan can help you set goals and design a plan that will lead you to the success you desire. This program has the flexibility to be used by students of all ages and at all stages.

It’s never too early in your college career to think about taking classes during the summer. Luckily, Winona State offers several different spring and summer opportunities to take classes. Students use this time to catch up on classes they missed or even to get ahead and aim at graduating early. There are three different sessions available for classes over the summer. The first is May Session, which starts May 10 and ends June 1. The first Summer Session starts June 2 and ends July 6 and the last Summer Session starts July 7 and ends August 8. Registration for Summer Session began March 3, 2014. You can register by visiting the website. Information about tuition and fees, financial aid, calendars, textbooks and summer housing are also on the website. Get a head start on your summer plans now.

2) An electronic portfolio, eFolio: Your eFolio is a place to help you organize and track your education, career and overall life goals. You can set up private, password-protected pages as well as a public profile. 3) Campus resources and events: In the right-hand sidebar of each web page, you’ll find a list of Southeast Technical Campus Resources and Upcoming Workshops. These will be updated as future events are planned. For optimal success, you can take advantage of all three components. If that isn’t possible, the GPS LifePlan website can be a valuable stand-alone resource and we encourage you to use it as it best fits your individual needs. Visit GPS LifePlan today and set up your personal eFolio account. If you have questions about GPS LifePlan, please visit Student Services.

Freshmen News health & wellness services



Winona State University’s Health & Wellness Services collaborates with a variety of wellnessfocused clubs and organizations on campus to promote holistic wellness for Winona State students and Southeast Technical College students. These groups focus on peer-to-peer education on specific wellness related topics in order promote the benefits of a healthy lifestyle. If you are interested in working with Health & Wellness Services to join a Student-2-Student Communicator Group, please contact the Health & Wellness Promotion graduate assistant Shawnessy Mohawk. Email


Sexual Health Awareness Group Winona State University has been selected as a 2014 Great American Condom Campaign SafeSite. As a recognized SafeSite, SHAG is joining a team of 1,200 people from all 50 states and Washington D.C. to create a sexually healthy nation. Upcoming Events April 7 -11: Get Yourself Tested (GYT) Awareness Week Testing is available upon appointment at: • Health & Wellness Services, IWC 222, 507.457.5160 • Semcac Clinic, 76 West 3rd Street, 507.452.4307 April 7: Healthy Mondays Presents: Avoid the Stork with Bedsider: IWC 138 7pm April 9: Fit Stop Presents: Safe Sex Kits: IWC 138 11am April 9: Besider & Pure Romance Sexy Night Time Trivia: 7-9 pm Student Activities Center April 10 & 11: Condom Egg Hunt on Campus all day

Health & Wellness Advocates Now Accepting Applications for New Club Members! WSU’s Health and Wellness Advocates are looking for new members to join their club. Health and Wellness Advocate act as a resource for student health related issues and concerns for WSU Students and Southeast Technical College. They serve as educators for other students regarding the seven dimensions of wellness, in addition to sharing information, prevention strategies, and referring students to other wellness resources on, and off, campus. If you are interested in becoming an Advocate for Fall 2014, you will need to apply. Health & Wellness Advocates are selected in an application process. Students must be able to commit to a minimum of one full semester to become an advocate. Please send completed applications to Recap: Lead the Break and Stray from the Pack! Over WSU Spring Break 2014, many college students used their time to better themselves, help others and improve communities both local and abroad. What about you? What did you do to #LeadtheBreak? Winona State University’s Health and Wellness Advocate Club would like to encourage you to show us how you spent your spring break as a local leader within our community! Show us how you made a difference over your spring break by simply taking a photo and hashtagging #LeadtheBreak and #WinonaState. Just for your submission, you will be entered for your chance to win an Apple MacBook Air®, Apple iPad®, and more. Photos will be accepted from now until April 30, 2014. The photo contest is held in partnership with the leader in the fight against drunk driving and underage drinking, Century Council and the collegiate peer education initiative, BACCHUS Network.

Lead the Break Photos

Food and Nutrition Club (F.A.N.)

Winona State’s Food and Nutrition Club will be hosting Well Café at 5:00 p.m. April 24th in the Integrated Wellness Complex Room 143. Enjoy learning how to prepare nutritional dishes, desserts, and drinks at a hands on cooking demonstration. Well Cafe will be featuring healthy twists on classic recipes like kale and sundried tomato, hummus and collard green smoothies with mango and lime.

health & wellness services


Samantha Stetzer, Sophomore, Mass Communications Journalism

Keep Upbeat With a Routine

Write a research paper by Tuesday, read chapters two and three by Thursday and study for a test on Friday. Your friends want to go to a movie sometime this week and you have that important meeting with your favorite club. Also, call your mom. She misses you.

“Most often they come in with anxiety, overwhelmed and stressed,” said Lynch. “We need to slow down and make time. A lot of students don’t realize that by slowing down they’ll be more productive, more efficient, more effective, rather than ‘Go, Go, Go!’”

The list of responsibilities the typical college student has to take care of can be overwhelming, and more often than not, academics can fall to the bottom of the list.

As Lynch pointed out, a routine can often be a great solution to not only raise your GPA, but also create a more energized, healthy lifestyle.

Mick Lynch, a psychologist at Winona State University’s Health, Counseling, and Wellness Services believes in the importance of keeping a schedule.

Here are five easy steps anyone can do in an effort to create and keep a routine.

“Organization is huge. It is one of those seemingly small things that people don’t think about,” said Lynch. “It can help with confidence. It can help with relationships and everything else,” Lynch said. “And not just when you have class when tests are due, but also, when are you going to exercise? When are you going to have time for yourself? When are you going to socialize?” When students come in to talk to Lynch and the other counselors about organization, a common theme appears.


April/May 2014

Above: Mike Lynch, psychologist at WSU. Photo taken by Maire McMahonMc, WSU Student

1Eat breakfast everyday.

4 Don’t forget your friends.

Between busy class schedules, surfing the Internet and studying, it can be as late as 5 p.m. before some students sit down to eat for the first time. As cliché as it sounds, making time for breakfast everyday is essential to success the rest of the day. People who make sure they eat their Wheaties every morning are more inclined to keep with their routine, and they are able to make the most out of everyday.

Whether you just simply mention to your friends the routine you will be starting or you all participate together, your friend circle is your best chance at sticking to a routine. Letting your friends know what your week may consist of will make planning get-togethers a lot easier and more efficient. If you wanted to all plan routines together, lining up optimum hang out time will be simple.



Write out what you plan to do

Keeping a routine is essential but it is also very difficult. Having a hard copy of a schedule, versus one that just sits in the mind, is a constant reminder of what you should be doing. And it does not even have to be a paper planner. It can be an outlook calendar or reminders on your IPad or computer, as Lynch pointed out. It is easy to brush off anything in your mind, but when you can check it off and complete it, it gives an instant satisfaction that makes you want to keep going.


Remember this is just a routine, not a rut.

There is nothing wrong with taking a nap or eating a snack during your study break—occasionally. If you are skipping study breaks and meals every day, then you do not have a routine. On the other hand, if you always do the same thing without giving yourself a few breaks, the routine is going to become old really fast. You have to find that perfect balance between leniency and a rut.

Make the routine reasonable

There is no way you can micromanage your day and be happy. If you are planning your day down to the last minute, you will always be behind and probably over stressing yourself. Loosely detailing what you plan on doing throughout the day will be your best chance for success. Exercise, eat breakfast, study in the afternoon and eat dinner with friends are just a few loose plans you can include within your routine. “One thing I really emphasize is you don’t want it too rigorous and you don’t want to strive for perfection. Part of the schedule is not just academics. What you want to strive for is balance,” said Lynch. Routines can be very helpful in increasing your GPA and lifestyle. Staying on top of a routine is a sure fire way to increase your energy, not only in the classroom, but also in every aspect of your life. It is important to remember that routines are not onesize-fits-all. Routines have to be unique because they have to exemplify the person living them. In order to truly be successful in practicing a routine find the one that best suits your lifestyle.

health & wellness services



Ben Strand, Sophomore, Mass Communications Journalism and English Writing

ick up the ace

We just finished what seemed to be the coldest winters in recent memory. The amount of days we have spent in single digit temperatures or lower only continue to grow, and if last year’s winter is any predictor, the end isn’t here. According to Minnesota Public Radio’s blog, so far we are experiencing the coldest winter in more than thirty years. To put that in perspective, nearly every Winona State University student on campus and even some staff members have never experienced a winter this cold.


April/May 2014

Derek Wagner, a sophomore at Winona State and communication studies major, said he doesn’t know how it is possible to survive a winter even colder than this one. “I’m just thankful I didn’t have any 8 a.m. classes this semester or I would have skipped half of them simply because I wouldn’t want to walk through the blistering cold,” Wagner said. Instead of walking at your average pace to and from classes or campus, you see students epitomizing what

Opposite: Photo taken by Joe Ahlquist, Winona Daily News Below: Photo taken by Lina Tawfik, WSU Student

it means to speed walk all over. But, those are the only places you see students with an upbeat sense of urgency, as this frigid weather has students remaining inside their places of residency all bundled up where it is warm. While the amount of down time students are spending this winter may be nice, the sedentary lifestyle can contribute to laziness and hinder motivation. Walking with a sense of urgency between campus and home shouldn’t be the only time you feel the need to pick up the pace. Adam Melstrom, a sophomore and exercise science major at Winona State, said he is trying to find ways that help him stay active, even when outside activities are limited by the crazy temperatures. “I’ve been working out a lot more this semester, and I try to go to the library whenever possible, so I am not confining myself to my house to study just because it is too cold out,” Melstrom said.

You can also go to different places on campus to study, like the library, Kryzsko commons, Phelps reading room, the Minne Lounge, and the Science Laboratory Center rather than staying in your dorm or house. Every Thursday Lourdes Hall hosts Mugshots at 8 p.m., where there is a different performer or activity every week. While it may not seem like much, it is still good to try and get yourself out of bed during this frigid winter and refrain from hibernating.

While it does seem more difficult to stay active because of the below average temperatures this winter, there are still activities and things you can do to prevent yourself from becoming too dormant.

So don’t let the uncharacteristically cold weather this winter hinder you from getting out of the house or staying active. Try applying the sense of urgency you use to make it to and from classes without being frozen solid to other areas of your life.

Like Melstrom said, the Integrated Wellness Center is a great place where you can work out, run, play basketball or racquetball, etc. There are also various classes offered by the Wellness Center that you can participate in such as yoga, Tone and Tighten and Zumba.

It will help keep you from feeling down or depressed because you feel like there is nothing better to do than lay in bed and watch Netflix during your free time.

“I’ve gone to the yoga classes a couple times with my girlfriend when she comes to visit from the U of M, and it’s nice because it is a very calming activity,” Melstrom said.

IWC Facebook

health & wellness services


Education: a Necessity for Global Development

arch marks Women’s History Month and looking back, it has been quite the journey for women to get to where they are today. Not just in our country, but in countless countries around the world women are breaking old binds and stereotypes to achieve a higher status in society.


Grace Pesch, Sophomore, Public Health

The importance of educating women is astronomical. The results lead directly to economic gains and improvements in the health status of a country. Linda D’Amico, professor of Global Studies and Women’s and Gender Studies at Winona State University explained that as the education of girls increases, the birth rate in said country will go down, and the income and overall family health status will go up. It is only fairly recently that pursuing an education was a true option for women. The true job of a woman was to be the primary care taker. Working outside the home would take them away from their maternal duties and made society very uncomfortable.


Something as simple as education can lead to immense changes and is sometimes met with fervent opposition. A few months back, a 16-year-old girl Malala Yousafzai was a hot topic in the news. She gained international attention because of her advocacy for the education of girls in her home country Pakistan and the vicious at-


April/May 2014

tack she received from the Taliban because of her work. Tamara Berg, head of the Women’s and Gender Studies program at Winona State commented on the situation, “Malala is an indication of the power of educated girls.” She goes on to say that education offers a kind of freedom and that girls will educate other girls. On a global level, equality in the education of girls and boys can be hard to achieve. Thankfully in our country, girls’ access to education comes with less protest. We still have gender inequality and that is a reason why Women’s and Gender Studies classes are important. The Women’s and Gender Studies program at Winona State was founded in 1992. They currently have two staff members, Professor D’Amico as a half-time member and Professor Berg as the single full time member. Berg envisions a further expansion of the program by adding more classes. They have also just recently hired another full time staff for the program. University demographics have been changing over the past few decades. Many universities have begun offering full programs and majors in Women’s and Gender Studies. Overall, in recent years there are more girls attending and completing college degrees than boys. Focusing on the empowerment and education of women in this country specifically has led to changing demographics throughout many spheres. There are more women in powerful political positions than ever before in our country. Most households have both parents working outside the home.

Congress was recently presented with the idea of creating a National Women’s History Museum near the National Mall in Washington, D.C. It is a long awaited and welldeserved project to highlight the incredible women who have made major contributions to our nation’s history. Looking online at the prospective exhibits, I was struck by the one entitled: “First But Not the Last: Women Who Ran for President”. Unbeknownst to me and most likely many of you, at least 35 women have run for President of the United States. Bringing this little known information to the American people is a very worthy cause. Legislation is pending on the approval of the project. The development of this museum is a privately funded project. If you are interested in supporting this cause, you can make a donation on their website: www.nwhm. org to help them reach their 150 million dollar goal to start construction. Investing in women in any society has proven to have unforeseeably positive outcomes. Demographics and statistics concerning income and health will improve. Education for women is a powerful thing and in some parts of the world, is still frowned upon. Continuing to break the conventional image of where women belong will have long lasting positive effects.

Photo Credit: Simone Anne Death to Stock Photography health & wellness services

Kim Schneider, Sophomore, Mass Communications Journalism and English Writing


Spring Time Movement: Bird Migrations to the River Valley In the Winter, it’s easy to forget how beautiful our surroundings are here in Winona. Everything is brown or white, sometimes slushy, sometimes too slippery, and Minnesota is always too cold—except when it’s above zero of course. However, now that spring is on it’s way, the birds are returning to the river valley. Though with the open water on the Mississippi, some birds never even left. “In the wintertime, we see hundreds of bald eagles in the Wabasha area,” said Eileen Hanson, the Director of Public Relations at Wabasha’s National Eagle Center. Eagles stay in the Mississippi River Valley all winter because the open water provides them with a food source. “Eagles and pretty much all birds migrate for food,” she said. “When people think of migration, they think of the Spring,” said Scott Mehus, the Educational Director at the National Eagle Center. “But there are other things that are moving all year round.”

said Hanson. Although birds stick around the area year round, Mehus said birds may average up to 100 miles in a day during migration. Other days, birds may only move a few miles. The birds use wind and thermals in order to have smooth flying north. March is when most birds make their way either back to the river valley, or through it on their way further north. “The big migrants in the next month are the water fowl,” Mehus said. This means that in the next month the common merganser, mallards, and wood ducks will be migrating as soon as the water begins to open. In fact, many American Coots, otherwise known as “Mud hens”, can be seen down by Lake Winona in the spring, said Mehus. These birds are black with white beaks. “What’s really fun to watch is when the tree swallows come back,” said Mehus.

In fact, there is some sort of bird migration going on year round, said Mehus. Whether it’s long distances or even short distances, some birds move like frogs—in the springtime they move to marshlands and in the summer they move inland. This makes the river valley a convenient area for all types of birds because it has those types of habitats. “The Upper Mississippi River Valley is a fantastic area to look for any types of birds” Above: Birds Migrating, Simone Anne


April/May 2014

Below: Bald Eagle by Gimli62,

Mehus said that the swallows could be right down by the water as early as late March, searching for insects. Although a simple drive along Highway 61 makes it evident that many eagles reside in the river valley, it wasn’t always like that. In fact, between 1958 and 1972, Mehus said, there was only one nesting pair of eagles left from Wabasha to Illinois. This was a result of pesticides including the insecticide DDT. After there was a ban put on DDT, the bald eagle population came back from near extinction. Other birds that feed on fish were also affected by the spraying of DDT. Today, Mehus said, there are over 300 bald eagle-nesting pairs from Wabasha to Illinois. Living in Winona, there are many areas close by, either walking distance or within a short drive, that are great for bird watching in the spring. “If you want to see birds in flight like raptors, you know, Garvin Heights is a great place,” said Mehus. Also, if you’re looking for a little adventure, McNally Landing along Prairie Island Road is a prime spot for bird watching. For a shorter excursion, once Lake Winona opens up many types of ducks can be found loitering along the shores. One of the great things about bird watching is that once you see one thing, you begin to notice all the other things, like flowers in bloom or trees budding. “It’s a lot of fun,” said Mehus. “It gets you out of the house.” So if the snow ever melts this spring, you should get out in the nicer weather and enjoy some bird watching—you never know what else you might notice too.

SOAR with the Eagles Festival Throughout the month of March, the National Eagle Center in nearby Wabasha, Minn. is having their annual SOAR with the Eagles Festival. The festival has been thrown every March as a celebration of Spring Bird Migrations back to the Mississippi River Valley. In the past, the event has drawn as much as 10,000 people from all areas of Minn. including Rochester, La Crosse and the Twin Cities. The center has five live eagles, each of which has been rescued including four bald eagles and one golden eagle. Attendees have an opportunity to meet these eagles up close and even take pictures with them. Each weekend the center offers educational opportunities including a flying bird show that features owls, hawks, and parrots. If the weekends are too busy for you, they also have a daily live eagle program at 11a.m., 1 p.m. or 3 p.m. National Eagle Center health & wellness services

The Benefits of


McKenzie Kush, Sophomore, Mass Communications Journalism

Having a Minor:

Everything You Need To Know

Having a major in college is standard—you have to decide on a major at some point in your collegiate career. Minors on the other hand, aren’t as typical. Most students don’t go into school knowing what they want to minor in or if they even want to have one. Have you ever thought about if your minor is beneficial to you? Or the advantages that come with having one? According to Kelci Lynn Lucier in her article “How Important is a College Minor?” minors in college have personal, professional and academic importance. Having a minor can help you gain helpful skills outside your major. In the professional world, having a minor can show that you have additional training and added depth in that


April/May 2014

specialization. Minors can also look great on resumes when applying for jobs out in the real world, and could potentially put you ahead of some competitors. In the academic world, when applying to graduate schools, having a minor can show you have additional skills and interests. Your minor could help make your application stand out. “A minor is a hidden weapon,” said Joe Cuseo, author of “Thriving in College and Beyond: Research-Based Strategies for Academic Success and Personal Development” in a New York Times article. “It can be a good marketing tool, or it can be a way to explore a second interest and still graduate in a reasonable time,” said Cuseo.

All Photo Credit: Winona State University Flickr

In other words, having a minor can diversify and expand your educational portfolio. Another benefit of having a minor is that they are cost effective and efficient. Compared to a minor, a double major may add to the time required to complete your degree, and would increase the tuition and fees required to graduate. A minor can usually be completed without adding extra semesters. Some might be confused on which minor would be best for them and their career, or worried about some being better or having the edge over others. Questioning which minor is best to pursue is a normal thing for college students. Some employers suggest you select your minor with a specific future company or industry in mind. A few students were interviewed to get a grasp on the student perspective. “I’ve always thought psychology was super interesting and when I talked to my advisor about choosing a minor, he suggested sociology or psychology because they’re popular with my major. So I took a class for each and loved psychology so chose to stick with it!” said Sophomore Lauren Reuteler, who is minoring in Psychology in addition to her Mass Communication Photojournalism major.

“I chose nutrition because when I am out of college and into more of the health field, I want to go the more holistic route meaning I want to work with people on how they can make their life healthier in a more natural way,” said Lefebvre. The Advising Services at Winona State University is a very reliable source when it comes to information about minors. Advising Services Graduate Assistant, Shelby Brose, said that having a minor allows students to explore passions and interests without the commitment of majoring in them. Furthermore, minors allow students to experience new perspectives and build networks within different areas of study, said Brose. If any students want to do some minor exploration, it is encouraged to schedule an appointment with an academic advisor in the Warrior Success Center by calling 507-457-5878 or going online.

Warrior Success Center

Another sophomore, Hannah Lefebvre, a Public Health major, is choosing to minor in Nutrition and Dance.

health & wellness services

“Good nutrition doesn’t just happen, bad nutrition does. Good nutrition is planned nutrition.” This is one of Janet Macon’s valuable mottos. Macon is a Winona State University instructor and nutritionist. As college students, we have our fair share of busy and stressful days and any shortcut we can take to make life easier we take advantage of. Quite often our meals are one of those shortcuts. Eating becomes a matter of convenience, not nourishment. Macon said, “During busy, stressful days, we tend to grab foods that are quick and easy to eat, and trigger our immediate “reward” circuits, like candy, chips, cookies, granola bars, and similar items.”Instead of this reactive eating, it’s more beneficial to develop a habit of proactive eating.


Macon advised planning out what you’ll eat in a day. It may sound like a lot of work, but it becomes second nature once you make it a habit. If you don’t even know where to start when it comes to what to eat and how much, a good resource is Choose My Plate. Here you will discover a range of useful information like portion management, healthy eating tips, recipes, and how to eat healthy on a budget. Macon suggested focusing on the MyPlate groups that you struggle with whether it is vegetables, dairy, or fruit. When are you going to get in these essential food groups? “[For example] Making a plan reduces your risk of falling short of your veggie goal,” Macon said. Something many of us struggle with is understanding what foods to be aware of and stay away from. What’s good? What’s bad?


Nicole Cullinan, Sophomore, Mass Communications Photography and Digital

ReactivE ating

April/May 2014

All Photo Credit: Death to Stock Photography

Let’s start by defining the phrase empty calories. According to, “empty calories are calories from solid fats and/or added sugars. Solid fats and added sugars add calories to the food but few or no nutrients.” They are deemed “empty” because they provide no nutritional value. How many empty calories can you have in a day? provides a chart of daily limit for empty calories based on estimated calorie needs by age/gender group. This chart is also based on those who are not physically active. To paint a general picture, a female between ages 19 and 30-years-old needs 2,000 total calories. Only 260 of which can be empty calories. A male of the same category requires 2,400 total calories and 330 of those can by empty calories.

Many of you may not know this, but there is a spot right here on campus that has smarter substitutions for snack items. Perform by Chartwells Dining Services is open Monday – Friday 3 p.m. – 9 p.m. in the Integrated Next time you consume a soda, for example, check the total amount of calories and subtract it from your Wellness Center. allowance of empty calories to see how much is left. It’s not very much in terms of the typical college diet. You can also find similar options in the Smaug, but you must channel your willpower to forgo the empty caloriedense items. Here are the foods and beverages that provide the most empty calories for Americans given by Cakes, cookies, pastries, donuts, sodas, It’s all about choices and everything in moderation. Start making subtle changes to your eating habits and eating energy drinks, sports drinks, fruit drinks, cheese, pizza, ice cream, sausages, hot dogs, bacon, and ribs. proactively will become second nature. These items are readily available right here on campus, so where can we get foods that will help us have good nutrition?

For more tips and specific questions about your nutrition, contact Janet Macon at or swing by her office in Maxwell 377A. Janet is also available for individual appointments in Health Services on Wednesday afternoons. She meets with students with a wide variety of nutrition concerns and goals, including general healthy diet planning, weight management, vegetarianism, athletic performance, and disordered eating. Call 457-5160 to schedule an appointment.

health & wellness services

Healthy alternatives By: Jordan deGidio

Cleaning can be dreadful, but cleaning with harmful chemicals is even worse. People clean with regular products everyday and don’t realize how easy it would be to switch to green products. Some green products you can easily make yourself! If you’re not convinced to switching to green products it might be because you have some preconceived ideas about what a green product entails. First, green products are more expensive. This is not necessarily true. It can be more expensive but it can also be less expensive. Another reason is that cleaning products don’t list all of their ingredients on the label, so there are hidden toxins that you won’t ever know about. Especially since you might have some green cleaning supplies already in your home. •


White vinegar

Kills germs and bacteria

April/May 2014

Baking soda

Eliminates odor


Hydrogen peroxide

Eliminates odor, removes dirt, and is a possible disin fectant

Bleach, stain remover, disinfectant

Lemon juice

Grease cutter, bleach, stain remover

Club soda

Stain remover and polisher

All Photo Credit: creative commons

Liquid castile soap

All purpose cleaner

Corn meal

Easily picks up carpet spills

Olive oil

Furniture polish

Pure essential oils

For a pleasant smell to your home made cleaners.

You might also think that using green products makes you a hippy. Personally, I have no problem with the hippy lifestyle. My mother is a hippy; it’s a generational thing so we can’t blame her for it. However, if you do have a problem with the hippy lifestyle, it may be because you have some preconceived ideas about being a hippy. So let those ideas go in the trash along with your traditional cleaning products. You may also be under the impression that it will be hard to find green products at your local store. However, stores like Target often have green products of all

different types. Target sells a brand called Green Works that you can find in stores or online. All of their clean products are primarily located in the same area as the other cleaning products. Here are some reasons to switch to green cleaning products if you still aren’t convinced. Many green products use recyclable materials so you can feel great about yourself and how you are single handedly saving the world. Green companies are often known for giving back to the community so that’s an additional benefit. Also green product won’t give you skin rashes, irritants, sneezing, coughing or headaches like traditional cleaning products can. Using traditional cleaning products invites unnecessary chemicals into your home by putting it all over your regularly used surfaces. These chemicals get into your air and even into the water supply. Lastly, if it has a warning label it’s obviously dangerous.

! y o j n E

health & wellness services



wellzine | April/May 2014

Get the here! s t n e v e latest

! health & wellness services



Tips to Getting A Good Nights Rest

1 2 3 4 5

By Julie Thao

Create a set bedtime and wake up time that works best for you. Don’t worry if it’s late or early. According to, you can make up for sleep debt by napping instead of sleeping in or going to bed earlier one night.

Stay away from technology while trying to sleep. By keeping your phone away at night you will be less tempted to play flappy bird until the break of dawn.

Don’t eat before you sleep. A big meal can take a while to digest and can keep you up for additional two hours, according to

Get some exercise. Studies have shown that physical activity during your day can provide a more soundly night of sleep due to sore muscles. The Integrated Wellness Center on campus houses a gym that can provide the right equipment and classes for anyone to get a workout in. Manage your stress levels. Being stressed can take its toll on your sleep schedule. It is important to stay organized and prioritize your tasks so that they wont interfere with your mind at night. suggests you jot down what’s on your mind in a list before you go to bed. This little tip will clear your mind and push all concerns away until the morning.

April & May 2014 Wellzine  

Wellzine is a health and wellness publication created for and by Winona State University students.

April & May 2014 Wellzine  

Wellzine is a health and wellness publication created for and by Winona State University students.