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WSU Health & Wellness Ser vices, Vol. 1/ No. 1 | August 2012

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Helpful Tips for

Freshmen

MOVE-INweek

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Family Weekend 5K!

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CHANGE?

Try a new recipe!

EDITOR’S LETTER Have you ever thought about what it means to be healthy? I’m not talking about the stereotypical eating your fruits and vegetables and going on a run each week kind of healthy, but the kind of healthy that resonates throughout every aspect of your life. The kind of healthy where you wake up each morning and truly feel good, enabling yourself to have a more positive outlook and allowing yourself to excel in whatever task you set out to do. When you’re this kind of healthy, the real kind, you feel infinite in the world around you because each dimension of health is being nurtured and cared for. It’s important that as college students we find a balance among all of our responsibilities, not only making time for the weighty ones such as work and school, but also the ones that are often overlooked like rest and relaxation.

wellzine | august 2012

In each edition of “Wellzine” you’ll find several articles about the ways in which you can improve your health and how exactly you can care for each of its dimensions. You’ll also be referred to a number of resources throughout campus and get the latest updates on what’s new in health at the WELL. It’s easy to forget about how important our health and wellness is, so allow “Wellzine” to be your monthly reminder to put yourself first. After all, you deserve it!

n n a m h u L a h t Saman

contents 7 DIMENSIONS OF WELLNESS

pg21 Healthy Energy Bites!

5 Tips for Freshmen

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pg1 1 Family Weekend 5K

pg 19 Living In Winona

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EMOTIONAL What is Your Balance? ENVIRONMENTAL Natural Wildlife at Your Doorstep! SOCIAL Family Weekend 5K Run/Walk OCCUPATIONAL Five Areas of Career Fitness PHYSICAL Longboarding & Skateboarding INTELLECTUAL To Write or To Write SPIRITUAL Living in Winona

& HEALTH& WELLNESS

CALENDAR CREDITS

Monthly events and Holidays Services, Advocates, and SHAC

ALTERNATIVES 21 HEALTHY Healthy Energy Bites! 23 BULLETINS Future events - don’t miss out! 25 TIPS Five Tips for Freshmen

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PUBLISHERS Erica Thibodeaux Shawnessy Mohawk EDITOR IN CHIEF Samantha Luhmann

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GRAPHIC DESIGNER Tegan Blank PHOTOGRAPHER Constance Krzyanowski

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Classes Begin! wellzine | august 2012

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Health&Wellness • Acute Injuries • Allergy Injections • Ask-A-Nurse • Blood Pressure Monitoring • Contraception Management

• Emergency Contraceptive Pill (ECP or “Plan B”) • General Illness • Mental Health • Gynecology (GYN) Exams

• Immunizations • Laboratory Services • Pharmacy Services • Physical Exams • Sexually Transmitted Infections (STIs) • Triage Service for Walk-in Patients

Student Health Wellness Advocate Club

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Health & Wellness Advocates are a certified educational training program for WSU and SE Tech students to lead other students in achieving a balanced and healthy lifestyle! Advocates are trained to promote awareness to fellow students through outreach programs and educational workshops. For additional information or questions please contact Kendra Lekson, Health Promotion Graduate Assistant: healthpromotionga@winona.edu

EMAIL

APPLY!

Student Health Wellness Advisory Corps (SHAC)

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Join WSU’s SHAC and have an opportunity to listen to student wellness needs, evaluate current wellness services and programs, promote holistic wellness, and improve well-being at Winona State. For additional information or questions please contact Shawnessy Mohawk, Health Promotion Graduate Assistant: Smohawk@winona.edu

EMAIL

APPLY!

Clinic IWC 222 Regular Hours: Mon-Fri: 7:30-5 p.m. Summer Hours: Clinic: Tues-Thurs: 7:30-4 p.m. Office: Mon-Fri: 7:30-4 p.m.

Pharmacy IWC 130 Hours: Mon-Fri: 9-5 p.m. Summer Hours: Tues-Thurs: 1-5 p.m.

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AlcoholEdu and You Dear WSU Freshman,

Southeast Tech Southeast Tech welcomes students to the 2012-2013 Academic year with a new Current Students page. The page was designed to keep you in mind! With the stress of new classes, schedules and responsibilities, Southeast Tech is making it easier for you to connect and keep updated with the latest current events, programs, and services. Now you can experience: • Easily login to your student email, D2L, or your SoutheastTechnical Student Login. • See what’s happening on your campus with the Campus Calendar. • Learn about important updates, student activities, and class cancelations in the Announcements section. • Find Southeast Technical’s social media communities, including Facebook, YouTube, LinkedIn, and Twitter. A student-friendly webpage designed for one-click convenience!

Connect With SE Tech!

As you know, alcohol is a significant issue in the lives of students in both high school and college. Whether you choose to abstain from alcohol entirely or not, it is an influence in our lives and in the lives of our family and friends. WSU has joined with many top schools in the country in adopting the online course, AlcoholEdu® for College is a thoughtful and educational program for adults committed to considering their life choices. This online, non-opinionated alcohol prevention course uses research-based approaches to educate students about alcohol and its effects. Whether you drink or not, AlcoholEdu® for College will help you make well-informed decisions about alcohol and better manage drinking behavior that may occur around you. The University promotes responsible decision making by our students, so all incoming freshmen are recommended to complete AlcoholEDU. Winona State University is deeply committed to the health, welfare, and ultimate success and happiness of all members of our community. We hope that you find the course helpful and instructive on this important journey. For more information, go to: http://www. winona.edu/healthpromotion/alcoholedu.asp

Freshmen News http://www.winona.edu/healthservices/

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What is your balance? The root of the issue that I see commonly when working with students is that they have no balance in their lives. Either they are in class and president of two clubs and working two part time jobs… or they are napping six hours a day when they should be in Psych 210. It is important to add fun and relaxation to your calendar, whether it is a planner, phone or if you write your schedule on your hand. Giving your brain a break makes you learn more in a condensed period of time. The first two weeks of school is the perfect time to figure out your general routine for the semester. This is important for incoming freshmen and returning students alike.

wellzine | august 2012

Kelly C. Kirby, MS, LPCC Counselor – Winona State University Counseling and Wellness Services

When I was growing up,

I was the kid who got excited to start school. I imagine the fact that my parents were teachers probably played into this just a bit, but shopping for school supplies was a Kirby holiday and this continued well into college. However, for most of my friends and most of the students I now work with, this period of transition brings about a vast array of emotions and very rarely does anyone display the giddiness I did once upon a time. My first piece of advice is simple: Buy a pack of 64 crayons and a coloring book. You are never too old to experience the joy of color. If only Crayola could solve all of our anxieties and underlying trepidation about the transition into a new school year… Change is hard but sometimes, change is welcome. Perhaps you had a summer job that reminded you for 40 hours a week why you are attending college and being in school will be significantly more your speed. Perhaps you realized living at home with your parents wasn’t as fun as you expected. Or maybe you took nine credits of summer school and risked carpal tunnel syndrome finishing five 15-page papers in four weeks of class. The point is: Fall semester sometimes looks more appealing than you think.

My second piece of advice is to avoid what I call “the syllabus freak out.” The first week of class is often filled with new syllabi, those exceptionally long and detailed outlines of everything you’re going to be doing in a class. Even those of us who teach fun classes have a syllabus that is nine pages long. The thing to recognize is that the syllabus is meant to be extensive and comprehensive. So instead of looking at each new one with the eyes of someone who can’t imagine having enough time to finish everything, try looking at them as your guide and information and hey, whatever, it’s 15 weeks. I have time.

WSU Campus

Photo credit: Constance Krzyzanowski

Thirdly in the world of advising you, I suggest finding a routine. When I was in school, my friend, Trish, and I sat down in the first week of every semester and found the one day and time that worked for us to have lunch. I added that lunch to my schedule like it was worth eight credits because I needed balance in my life. Take the time to immerse yourself in the activities of the school year. For freshmen, this is important so that you can figure out where you fit in at Winona State and how your college career is going to begin. However, returning students, beware of the hiccups that can come with being the veterans around here. Chances are good you’re living off campus and that means adjusting to roommates or a new apartment. If you have been gone all summer, it can feel like a lot to process in a short period of time. Again, balance is key. Hang out at home, but make sure you spend plenty of time on campus. Another part of transitioning is setting goals that are accomplishable and meaningful. Perhaps you want to start a workout routine and get a 4.0 for the semester. You also want to meet new people, volunteer at the Humane Society, and join six new clubs. And while you’re at it, you’re thinking now is a really good time to join a theatre production and maybe pick up painting. And Glee comes back soon (even though they all graduated…)

Buy a pack of 64 crayons and a coloring book. You are never too old to experience the joy of color. These are great things and I encourage any of them, but not all of them, at least not all at once. Transitions can be stressful to handle so pick one or two things to start with and then see what sticks. If you’re trying to get involved, though, there is no harm in joining as many clubs as you’d like. They aren’t going to lock you in for 10 hours a week and you can figure out what you’re interested in or where you fit. Just avoid the trap of feeling like you have to do everything. It’s a very quick way to go from transitioning to burn out.

Two WSU students walk through campus Photo credit: Constance Krzyzanowski

amount of sleep (7-9 hours) and no more than one hour long naps. (I laugh even writing that to you, but still – I am obligated by my profession to do so.) Eat things that aren’t wrapped in plastic. Drink things that you legally can at any age and that don’t include the word “monster” or “energy” or “want to feel jittery for two days straight?” But I also want to add that health is more than your body. Smile at people and say hi. Meet your classmates when you sit down in class. Open doors for others. Do one nice thing for someone every day and help make their transition easier. In turn, you will feel more settled and relaxed as classes begin. Above all else, I wish you a healthy transition and a most excellent semester and remember that everyone in the Integrated Wellness Complex is here to help make that happen. Best wishes.

Look, I can tell you all sorts of things that might be helpful to adjusting to the new semester. Get the right http://www.winona.edu/healthservices/

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Environmental wellness engages learning and contributing to the health of the planet and a sustainable lifestyle. Recognizing our responsibility for the quality of the air, water, and the land is a major step to creating a better world. Making a positive impact on our environment, be it our homes, our communities or our planet contributes to healthy balance in life. Environmental Club: The environmental club host several events over the year for club members and the Winona community. We intend to inform the University community of environmentally related events and opportunities.

Shawnessy Mohawk, WSU Health & Wellness Promotion Graduate Assistant

Natural Wildlife at Your Doorstep! From the bluffs to the Mississippi River, Winona has become the heart of outdoor education and recreation in the Midwest. Eric Barnard, the Director of Outdoor Education & Recreation Center (OERC) offers students an opportunity to become advocates for sustainability, conservation, and stewardship! Through outdoor recreation activities, students can engage physically, socially and mentally in Winona’s natural environment. Backwater paddling, Dutch oven cooking and open rock climbing are just a few of the educational activities students can participate in throughout the year. Activities and programs focus on personal growth and leadership while promoting environmental engagement, community relationships, and balanced lifestyles. All activities and programs are open to students as well as Winona A WSU student climbing down community members. Winona has so much to Sugarloaf offer in such close proximity. Whther you are a first year student or a super senior, don’t miss the opportunity to go places you have never gone before and truly experience what Winona has to offer!

Club Info RTTR Club: Social and academic club to promote activities outside the classroom.

Club Info wellzine | august 2012

WSU students canoeing on the big Winona lake

Pictures submitted by Eric Barnard, Director of Outdoor Education & Recreation Center

Fall Outdoor Education & Recreation Center (OERC) Programming: Open Rock Climbing on Sugar Loaf Beginning this Fall, students have the opportunity to participate in weekly outings in the Winona area. Each Tuesday at 4 p.m., open rock climbing on Sugar Loaf will be available, if weather permits. Students meet the OERC Staff at Sugar Loaf and learn climbing techniques and rope work. Outings are free and welcome to all students, community members and ability levels. Rock climbing gear is provided and all participants are required to have a waiver on file. Waivers can be obtained from the OERC Staff at each outing. Exact dates can be found on the Trip Board in the Well, Integrated Wellness Complex Room 137.

A WSU student rock climbing

Whether you are a first year student or a super senior, don’t miss the opportunity to go places you have never gone before and truly experience what Winona has to offer! Open Paddling in Mississippi Backwaters

Weekend Trips

Weekly outings will also include open paddling on Thursdays starting at 4 p.m. Students can meet the OERC Staff at Prairie Island and learn paddling skills, safety and responsibility through the Mississippi backwaters. Group paddle and interpretative paddle will also be available. Each week will cover a different area within the backwaters. Outings are free and welcome to all students, community members and skill levels. Paddling gear and canoes are provided and all participants are required to have a waiver on file. Waivers can be obtained from the OERC Staff at each outing, if not already signed. Exact dates can also be found on the Trip Board in the Well, Integrated Wellness Complex Room 137.

During the Academic Year, Students can participate in several weekend trips. These are multiple day educational excursions where students can travel with the OERC and learn fundamental skills, practice leadership or receive professional trainings. Past workshops have included trips to Devil’s Lake State Park, Sleeping on Mississippi Islands, and educational trainings in Wilderness Medicine. Weekend Trips are welcome to all students, community members and knowledge levels. Workshops include traveling gear, food, and lodging at a practical fee. More information and details about these be found on the Trip Board in the Well, Integrated Wellness Complex Room 137.

http://www.winona.edu/healthservices/

7 fSocial dimensions

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Description Social wellness is comprised of having a supportive social network, contributing to society, valuing cultural diversity and having positive interactions with those around you. Social wellness keeps us happy, healthy and points us toward the right directions in life. Icon & Color The trio of individuals represents community, networking, friendship and harmony. The color blue symbolizes stability, loyalty, wisdom, confidence, faith, and trust. Example Cultivating healthy relationships where you can openly communicate your thoughts, feelings and ideas

Kendra Lekson, WSU Health & Wellness Promotion Graduate Assistant

Join the Health & Wellness Advocate Club this September for the Family Weekend 5K Run/Walk! The Student Health & Wellness Advocate Club is hosting their second annual Family Weekend 5k Run/Walk on September 15, 2012 at Lake Lodge in Winona, Minn. This event is designed as a healthy and fun activity for students and their families to take part in during Winona State University’s Family Weekend and an opportunity for families to enjoy the beautiful scenery of the Winona lakes.

Family Weekend 5K Run/Walk, 2011 Nicole Donaldson, Heaoth & Wellness Advocate

Event Details: • 5k Run/Walk

• Participants receive a WSU

• $20 per participant

• Health & Wellness t-shirt

• Saturday, Sept. 15, 2012

• “Goodie bags” offered to all participants

• Same-day Registration available at 7:30 a.m. • Packet pick-up and sign-in 7:30 – 8:30 a.m.

• Out and back run • Runners, walkers, strollers and all family members welcome

• Run/Walk beginning at 8:30 • Prizes offered to top finishers a.m. wellzine | august 2012

Family Weekend 5K Run/Walk, 2011

Participants get ready at the starting line during last years 5K run/walk

Registration is now open! Registration by Sept. 3 will guarantee a T-shirt. All registration forms received after Sept. 3 are not guaranteed a t-shirt, and t-shirts will be given on a first come first serve basis on same day registration. For questions, please email healthpromotionga@winona.edu We look forward to seeing you during Family Weekend!

REGISTRATION FORMS Each person who registered for the 5k in 2011 attended the event and nearly 100 additional participants registered the same-day. Several families participated as a group, in teams of mother/daughter and father/son, and even a few canine members as well. The Student Health & Wellness Advocate Program is comprised of approximately 40 WSU and Southeast Technical students committed to promoting wellness and healthy lifestyles by modeling healthy choices to their peers. The Health & Wellness Advocates act as a resource for the campus and the community through educative events and presentations, as well as weekly service hours conducted in The WELL. http://www.winona.edu/healthservices/

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Description:

wellness

Occupational wellness includes finding personal fulfillment and satisfaction from our chosen career fields or life goals while maintaining balance in our lives. Positively impacting the organizations we work in and society as a whole through our careers helps ourselves and improves the lives of others.

DeAnna Goddard

Associate Director for WSU Career Services in the Warrior Success Center and Chair of the Occupational Dimension for the 2012 University Theme: Well-Connected.

The word “fit” is often associated with physical wellness. “I am physically fit.”

But, what does it mean to be occupationally fit? The idea of “fitness” in a career isn’t an obvious topic. So, let’s use a running analogy to explore 5 areas of career fitness.

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Choose the race that fits you.

There are many types of runners: sprinters, joggers, long-distance runners. A sprinter is not going to last long in a long-distance off-road race, and a jogger will probably not appreciate the short distance of the sprinter’s track. These runners vary in their abilities and their preferences in an environment. They choose the race that best fits their skills and preferences. The same concept should be applied to your career. As you look at majors and career paths, you too should be looking at the best fit for you. What are your abilities? What careers best fit these abilities? What are you looking for in a work environment? What interests you? What fits your personality? Action: Visit with a Career Counselor in the Warrior Success Center to talk about your career options. Take an assessment that helps you identify your interests, preferences, and strengths.

Icon & Color The briefcase represents preparedness, effort, and professionalism. The color purple combines the stability of blue and the energy of red to produce wisdom, dignity, and independence. Example: Choosing a career that suits your personality, interests, and talents.

wellzine | august 2012

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Run your own race.

Once you know the path you want to take, it is important to pay attention to the journey. Runners often use the motto: Run your own race. Rather than trying to meet someone else’s abilities or achieve someone else’s goals, know your own; pursue your own. Like a runner knowing and listening to his/her body before, during, and after a race. You too should be attuned to your career journey – periodically assessing your own experiences to find what brings you enjoyment and satisfaction in your career. Is it important to you that you utilize your skills and do your job well? Is it important that you work with one of your interests? Do your values need to align with your work? Does your career need to complement or accommodate your personal life? Asking these questions and paying DeAnna Goddard attention during your career journey will help you find Photographer: Constance Krzyzanowski enjoyment and satisfaction throughout your career. Action: Keep a career journal – write down your thoughts and ideas relating to your career choices. Ask yourself the questions listed above. Talk with a career counselor, family member, or close friend about these questions.

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Find a running buddy.

From time to time runners find a running buddy to hold them accountable to their pace in the race. Their buddy encourages them at more challenging points in the race and celebrates and acknowledges when they have overcome an obstacle. As a career professional, you too will want to have a career buddy, or mentor. Particularly in the first years of your career, it is helpful to have an external reference outside of your place of employment to encourage you and support your career development; someone to experience your journey with you. When you find yourself more established in your career, pay it forward and become a mentor yourself. Action: Start searching for a mentor. Places to look: Career Connections LinkedIn group, which is exclusive to WSU current students and alumni (the Warrior Success Center can help you create an account and join the group); Winona Chamber of Commerce Young Professionals (http://www.winonachamber.com, must be 21); the new Warrior-Employer Community Impact Program, which connects students and professionals through community service projects (more information on the Career Services website: www.winona.edu/career).

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Condition.

New runners do not typically sign up for the New York City Marathon randomly. Often they choose to run smaller races first and then gradually build to a longer distance race. They must condition to reach the full potential needed to run the bigger race. Careers are similar in nature. It takes time and energy to reach your full potential in your career. Too often recent graduates assume that they will get into their dream job right away after college. After all, didn’t they earn it with all the studying they did in college? More than likely you will not land the job you want, right away. More realistically, you will find an entry-level job and need to work your way up to the position you prefer. That’s okay. Entry-level jobs allow for trial and error. Supervisors realize that a new professional is going to make mistakes and need time to condition for advancement. It is healthy to set a pace for your career. The enjoyment comes from the journey as much as the finish line. For any new professional I will offer this tip: professionals who condition well by going the “extra mile” at work end up moving to the next level in their career more quickly.

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Invest in sustaining support.

Finding the right support to sustain you through the race can make all the difference with how you experience the race. For example, experienced runners know that it is important to find good shoes, even if they are a little expensive upfront. A runner wants a shoe that will support him/her through the entire race. Career professionals too need to look at investing in tools that will sustain them throughout their career path. These support tools will vary depending on profession. For many a degree or advanced degree, certification, or licensure will carry with a professional throughout their career. Often a membership with a professional organization will offer more involvement in the field and opportunities for leadership and networking. Action: Look into professionals associations relating to your career. Sometimes companies will pay for these associations as part of your professional development. If you join a professional association in your last semester of college you will often receive the student rate for a full year (which is much cheaper than the full membership) which will extend past your graduation. This will support your job search and allow you to network.

Action: When searching for internships or jobs, look for positions that will allow you to grow as a professional. Ask your interviewer or supervisor: How does your office/ company support the professional development of its employers, particularly new professionals? What are some of the ways a new hire can become more involved with your company? How do you (your company) approach new ideas and initiatives from new hires?

http://www.winona.edu/healthservices/

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Description Physical wellness is achieved by eating well, exercising, avoiding harmful habits, getting enough sleep, recognizing the signs of disease, getting regular physical exams and taking steps to prevent injury. Icon & Color The individual person represents the human body. The color pink combines the fullness of white and energy of red to produce sense of action and confidence for good health and life.

Constance Krzyzanowski, WSU Student Erica Thibodeaux, WSU Health and Wellness Promotion Coordinator

Longboarding,

also known as sidewalk surfing, began in the 1950s by Californian and Hawaiian surfers. On days when the surf was low or when the water was too rough to go into, surfers attached wheels to their boards and “surfed� the sidewalks. Longboarding and its sister sport, skate boarding, both started around this time. Most people might consider them to be the same thing, but there are several differences between the two; for example longboards have larger and softer wheels, which create less noise; while skateboards have smaller wheels that accelerate quickly for tricks. Longboards are also able to travel longer distances using less movement from the rider.

Example Developing healthy habits that not only add years to your life but enhance enjoyment and quality of those years

Local skaters at Winona Skate Park wellzine | august 2012

Photographer: Constance Krzyzanowski

BENEFITS: Aerobic activity Increased lung capacity Self-confidence Balance Mindfulness Creativity Stamina Sense of community Stress relief

Downhill refers to longboarding down a steep hill and trying to go as fast as possible while keeping the board under control. Down hill is one of the more popular uses for longboards along with sliding which is, making the board go sideways. This involves breaking traction with the wheels and letting them slide across the ground. Boarders also develop better balance and coordination when doing tricks or shooting for high speeds when going downhill. Skateboarding is one of the fastest growing activities in the United States with millions of participants. The Ollie is the first trick that most skateboarders learn. The Ollie is the foundation of most flatland and park skateboarding tricks. Once a skater learns how to Ollie, they’ll be able learn more advanced and complex skateboarding tricks.

Skate Park in Venice, CA

Photographer: Erica Thibodeaux

Ollie Video

Winona Skate Park A playground for people on wheels.

Things to note: • Membership is required, but free • You must check in at the Pro-Shop upon arrival • Respect for the park, staff, and other participants is required • Anything less than respect will result in the park being closed for the rest of the day • Keep an eye out for upcoming workshops and competitions

Located at the East Recreation Center Pro-Shop with skate merchandise and concessions Half-pipe, C-box, quarter pipe, rails, pyramid, and more Access to water and bathrooms

Hours: Sept 7 - Oct 10 Mon - Fri: 3- 8 p.m. Sat - Sun: 12 - 8 p.m.

Longboarders racing down Gilmore Valley in Winona Photographer: Constance Krzyzanowski

http://www.winona.edu/healthservices/

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Description

Intellectual wellness encourages creativity and stimulating mental activity, which, keeps us better fit for the world. Being a life long learner, getting the most out of classes and education by asking questions, being open to new ideas, learning new skills and studying effectively helps to keep us attuned to the world around us. Icon & Color

The light bulb represents innovation, creativity, and understanding. The color red is associate with energy, strength, power and determination. Example Seeking out people or activities that challenge you mentally

wellzine | august 2012

Dr. Liberty Kohn, WSU Assistant Professor of English and the Director of the Writing Center His research and teaching are dedicated to helping people write better.

To Write or To Write: The Writing Center Can Help, There is No Question The friendly, student-based staff of the WSU Writing Center is waiting to help you find solutions to your writing questions. Located on the third floor of Minne Hall, the Center is staffed by undergraduate and graduate students with long careers as successful writers, and they are trained to help you identify a plan for your writing in any course, whether your writing is in its early or late stages. The Writing Center takes appointments or walk-ins. When you arrive to the writing center, tutors can best help you if you have a copy of the assignment and all notes and writing you’ve already written. Your tutor will ask you questions to help you discover what you already know, what you don’t know, what you need to know, and what you and your professor‘s assignment want you to know. So be prepared to talk about your goals for your writing.

Writing is thinking, and the purpose of college is to produce good thinking.

Liberty Kohn working with a student in the writing center

Photographer: Constance Krzyzanowski

Here are some tips to remember about writing. They may not always make writing less challenging, but they’ll help you understand the challenges and your process as a writer. • Writing is learning. Don’t worry about grades as much as your growth. Writing is a long-term skill. You can’t learn how to write overnight. Some assignments will go well. Others will not. Failure often offers better learning opportunities than success, so ask your professors how you might have written something differently when you do receive low grades.

• Don’t blame the professor. Don’t blame yourself. Each writing assignment presents unique challenges. If you’ve taken the process of writing seriously, no one is to blame. Writing is learning. The Writing Center focuses on improved writing and learning. Grades are something else entirely. Your tutor won’t predict or project a grade. • Don’t wait until the last minute. Plan ahead. Successful writing requires multiple drafts and revision. Good ideas need to sit before you can improve them. So don’t pull allnighters. Write in small doses. Take breaks to clear your mind. Don’t write a paper the night before it is due, even if your professor’s assignment allows you to do this. Remember: revise, revise, revise! • Ask your professor what they want. Be sure to listen to your professor and take notes when they explain why they’ve chosen writing to help you learn particular material. Your chapter or unit could have ended in a memory-based multiple choice exam; yet it didn’t. Your professor specifically chose writing because writing allows you to manipulate the information you’ve learned, and your professor wants you to do this. Ask questions. Take extra notes in the margins of the assignment sheet. These notes will help you overlay your goals with your professor’s goals as you write and revise. • Make your Writing Center appointment sooner, not later. People often come to the Writing Center 24 hours or 24 minutes before an assignment is due, but it is too late for major changes. You should be visiting the Writing Center several days to one week before an assignment is due.

Outside of Minnè Hall on WSU campus Photographer: Constance Krzyzanowski

When you come to the Writing Center, remember: • To bring your assignment sheet. People often go awry because they don’t follow their professor’s instructions. • That we are not a fix-it shop. You won’t be dropping off or picking up your paper. You’ll be doing the work in the center, aided by our talented tutors. • That good writing isn’t simply grammar or knowing where the commas go. If you have perfect grammar but don’t address ideas and organization, your paper won’t be successful. Writing is thinking, and the purpose of college is to produce good thinking. If you enjoy wrestling with new or complicated ideas, your writing will improve, and you’ll enjoy the writing process more as well. And remember to come see us in the writing center. No one’s genius blossoms without the help of others!

HOURS: Mon - Thurs: 9 a.m.-7 p.m. Friday: 9 a.m. - 2 p.m. Phone: 457-5505

http://www.winona.edu/healthservices/

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Eunie Alsaker, WSU Counseling and Wellness Services

Description Spiritual Wellness includes having a set of guiding beliefs, principles, or values that give meaning and purpose to life. This is an important part of one’s character. Possessing the capacity to love, have compassion for others and leading a life that is in harmony with oneself and others helps you to live a better life as well as improving the lives of those around you. Icon & Color The sun represents your will, awareness, and force of life. The color orange combines energy of red and the happiness of yellow to produce enthusiasm, creativity, reflection, stimulation and vitality. Example Listening to your heart and living by your principles

wellzine | august 2012

“Never does nature say one thing and wisdom another.”

-Unknown

Next time you are walking or driving through campus or town, look around. Really look around and soak in it. We live in an incredibly beautiful area. The natural beauty here is endless – the Mississippi, the bluffs, the state parks, the walking trails in and outside of town. Being a college student has its built-in stressors. You know what they are. Busy schedules, paper and project deadlines, exams, limited finances, living in tight quarters…. Sunset on the river The list goes on. There are many Photographer: Erica Thibodeaux ways to de-stress from all this. You have heard it before. Get enough sleep, exercise, make smart choices about food, be with friends, manage your time well, adopt a positive attitude, focus on service to others, listen to music…The list is long. However, unless you have “spend time outdoors” on this list, you are missing an important piece of managing stress. There are many benefits from time spent in nature. There are psychological benefits - nature calms us and sunlight improves our mood and energy. Physically, we benefit from the exercise and fresh air. Educationally, time spent in physical activity outside improves our concentration when we return to study. And nature calls us to be centered, to reflect, and to see our place in the world, leading us to spiritual benefits as well. Sitting or walking quietly in nature opens us up to parts of ourselves we often keep hidden or perhaps forget about. This contemplative time outdoors offers to guide us back to what truly matters in life and help us restore balance. Finally, there are global benefits to having personal connections with nature as well. We fight for and try to save those things we deeply care about. With the earth facing serious environmental concerns, we must learn to foster a direct relationship with nature so that we feel a personal connection with the fate of our planet. Time spent in nature should not be seen as a separate leisure activity, but as an essential part of our health and well-being. While you are making your home in Winona, notice its beauty and take advantage of the many possible ways to enjoy nature. Most of them are free and practically at your doorstep. And then discover the many ways in which your life is enriched and lasting memories are formed.

Hiking Areas in Winona

Hiking Areas Outside of Winona

• Holzinger Lodge/Bluffside Park Trails: Take Huff Street south (toward the bluff, not the river) from campus. Cross Highway 61, turn right at the “T” on Lake Blvd. In about ¾ of a mile you will see the lodge on the left just past the cemetery. It’s a log building and has a parking lot. There are several trails that start here. You can also access this same trail system from the back of the cemetery or just a bit past Holzinger Lodge at the Stone Circle area. Stone Circle has parking along the side of the road. Trails start just up the hill.

• Great River Bluffs State Park: This state park is about 20 minutes southeast of Winona on Highway 61. You will see a brown sign for the park on your way to La Crosse. This is a great park for x-country skiing and camping as well.

• St. Mary’s Trails: St. Mary’s has several beautiful hiking trails which turn into groomed crosscountry ski trails in the winter. Park in the lot across the street from the Page Theater. You’ll find the trail at the far end of the parking lot (the end of the lot with the basketball hoops). Along the start of the trail system is a wonderful Frisbee golf course. Trails are also accessible from the Saint Yon’s parking lot. St. Yon’s hill is a blast for sledding. • Garvin Heights: You can drive to the top of Garvin Heights and walk the short distance to the overlook, or you can hike up. To hike up, take Huff Street south (toward the bluff and not the river) from campus. Cross 61 and turn right at the “T” on Lake Blvd. There is a small parking lot immediately on your right. Park here and walk back along Lake Blvd. You’ll cross back over Huff Street and walk past Garvin Heights Road (about a block). The trail up the bluff is immediately past Garvin Heights Road on your right. Be ready for steps! • The lakes, of course. Bring your bike or roller blades from home.

• Perrot State Park: This state park is just outside of Trempealeau, Wis. Take Hwy 43 across the bridge to WI Hwy 35. Turn right (south) and follow 35 to Centerville. Turn right (at the Centerville stop sign) to stay on Hwy 35. When you hit the “T” in Trempealeau at the Mississippi, turn right and follow the signs. Many gorgeous trails are here, as well as x-country skiing, canoe rental and camping. • Whitewater State Park: This state park is a bit further away (about 35 minutes), but well worth the drive. Take 61 North. Turn left on Highway 248 (to Rollingstone). Go several miles (through Rollingstone) and turn right on Highway 26. There will be a brown state park sign and you’ll see the town of Altura just ahead. Take Highway 26 to Elba (about three miles). When you come to a stop sign and “T” intersection, turn left. Whitewater State Park is a few miles straight ahead. Just before you get to Elba, you will see a fire tower on your left. This is another fun hike with spectacular views – if you like stairs! Camping is available at Whitewater. • John Latsch State Park: This state park is about 20 minutes northwest of Winona on Highway 61. You will see a brown state park sign for it soon after the lock and dam. There are trails which lead you to a great overlook of the Mississippi. No camping.

• Prairie Island Park: This is a short 1.5 mile trail just outside of town. Take Huff street north (toward the river). It will curve left at the river. Take your first right (Prairie Island Road) by the barge loading area. Prairie Island Park is on your left after the road curves to the left.

In the woods we return to reason and faith. There I feel that nothing can befall me in life – no disgrace, no calamity, which nature cannot repair. -- Ralph Waldo Emerson http://www.winona.edu/healthservices/

Healthy alternatives

HEALTHY ENERGY BITES! Healthy Alternatives is all about changing little details in your daily routine to develop a healthier lifestyle! With the 2012 fall semester fast approaching, it is only a matter of time before homework builds up and late nights take over. Why not add a delicious and nutritious low-cost snack into your routine? This version was inspired by a recipe found online. Although a few ingredients changed, both versions are simple and easy to make. Whether you try our version or the original recipe, this is a delicious and energizing snack and is a great addition to a healthy lifestyle. (Note: feel free to substitute ingredients to your specific needs)

Tegan and Constance, from Wellzine, make their version of healthy energy bites Photographers: Constance Krzyanowski & Tegan Blank

wellzine | august 2012

INGREDIENTS • • • • • • • •

1 cup oatmeal 1/2 cup crunchy peanut butter 1/3 cup honey 1 cup coconut flakes (raw or toasted) 1/2 cup ground flaxseed 1/4 cup mini dark chocolate chips 1/4 cup raisins 1 tsp vanilla

PREPARATION Combine everything above in a medium bowl until thoroughly mixed. Let chill in the refrigerator for half an hour. Once chilled, roll into balls (or any shape) and enjoy! Store in an airtight container and keep refrigerated for up to 1 week.

NUTRITION To calcualte the calories: Figure out the calorie count for each ingredient. Add them all together, then divide by the total bites made!

! y o j n E http://www.winona.edu/healthservices/

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Your Wellness Reso u

September 12th:

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Magazine Montage

September 19th:

Get Outside and Pla y: Outdoor Recreati on Opportunities

September 26th:

Film Exposition: Sex

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Helpful Tips FOR

Freshmen Move-In Week!

1

CREDIT: Anonymous WSU Students

Don’t be shy! Keep your door open and meet as many people as you can. You never know where you’ll find a new friend and it will make your new experience much better.

2 3 4 5

CREDIT: Jo Severson, WSU Senior

“Don’t always take the shuttle. It only takes 20 minutes to walk to west campus and you can get exercise and learn the streets at the same time.”

CREDIT: Anonymous WSU Students

Use your resources! Get to know professors, tutors, tech support – all will offer tips for success and can be a great help.

CREDIT: Anonymous WSU Students

You don’t have to like your roommate, but respect them and their personal belongings. If your living situation doesn’t work, make changes as early as possible.

CREDIT: Jessica Rupert, WSU Senior

“Be open to meeting all kinds of people. Don’t block yourself off to certain ‘types’ – this is a fresh start for everyone and it’s important to keep an open mind.”


Wellzine August 2012