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WSU Health & Wellness Services, Vol. 1/ No. 6 | February 2013

Single on

Valentine’s Day?

Enjoy it!



Home Remedies to

Fight the Cold & Flu!

I was to become this ideal person I imagined myself to be: stronger, smarter, braver, wittier. I was desperate for change after a year of turmoil and looking for anything to help me move on with my life. But what I didn’t realize at the time was how truly backward my mindset was. I shouldn’t change who I am. I should embrace it. It seems that with the turn of every New Year we become obsessed with the idea of defining ourselves. And more often than not, our existing traits that already describe us don’t ever seem to be enough. But why is that? Why is it considered a negative attribute if someone is exceedingly boisterous or if another is more reserved? Why do so many of us aspire to be imperturbable just because we’re bound to fail? Isn’t being fragile sometimes OK? Isn’t being vulnerable sometimes essential? Photographer: Kelly Kusilek

EDITOR’S LETTER Last week I had the sudden urge to clean my apartment. It’s the beginning of spring semester and I figured the best way to begin the new season would be to start fresh by getting everything in my life organized. I went to Target, purchased more than my fair share of Clorox wipes, decided some Swiffer wet wipes would come to good use and made sure to buy the “max coverage” toilet bowl cleaner—Comet wasn’t cutting it for me. After all the cleaning, I felt a sudden sense of relief. My sparkling apartment was the cherry on top of my fresh start to the New Year—hooray! So, to celebrate, I wrote an inspiring message on my hand-me-down whiteboard located smack dab in the middle of my fridge: “New Year, New Start, New You!” Since the ball dropped on New Year’s last month, I had been putting so much emphasis on changing who

wellzine | february 2013

The fact is that no matter how hard we try to become this idea of perfect, it’ll never happen. Even when we accomplish every single one of our goals there will always be something out of reach and something that just doesn’t stick when it comes to who we truly are. So after days of staring at this “motivational” message, I wiped it off. I decided right then and there that I didn’t want to change who I was anymore and that I didn’t want to conform to my distorted thinking. I decided to make a list of all the things that I was instead and I made it my new resolution to accentuate them. Rather than hiding who you are, I encourage each and every one of you to look at your individual characteristics and learn to love them. Love that you’re your own person and that you’re different from any other being on this planet. Ditch the idea that you’re not enough and realize that you’re perfect just the way you are. And by the time the next New Year rolls around, you won’t think twice about the upcoming year. Instead, you’ll be strutting your stuff down the street feeling like a million bucks.

m m a S

n n a m h u L i

contents pg13 Single on Valentine’s Day?

Dancescape 2013


pg09 Why drink water?


Fight the Flu! grap Photo

lank egan B hs by T


09 11 13 15 17 19 21 03 05 23 25 27

INTELLECTUAL The Necessity of Water SPIRITUAL Dancescape 2013 EMOTIONAL Table For One, Please ENVIRONMENTAL Off Campus Living SOCIAL The Healing Effects of Touch OCCUPATIONAL Advice From a Recent Grad PHYSICAL NEDA Week



Monthly Events and Holidays Ask-A-Nurse Program


Fight the Flu with Home Remedies!


Future Events - Don’t Miss Out!


Improve Your Grades




February 3


Healthy Monday 7 p.m. The WELL



Fit-Stop 11 a.m. The WELL

PUBLISHERS Erica Thibodeaux Shawnessy Mohawk EDITOR IN CHIEF Samantha Luhmann

Red Cross Blood Drive 11 a.m. - 5 p.m. East Hall, Kryzsko



Healthy Monday 7 p.m. The WELL


Fit-Stop 11 a.m. The WELL



17 February Observances

Healthy Monday 7 p.m. The WELL


Fit-Stop 11 a.m. The WELL


American Heart Month Black History Month Feb. 24 - March 2: NEDA Week

wellzine | february 2013


Healthy Monday 7 p.m. The WELL


Fit-Stop 11 a.m. The WELL





Red Cross Blood Drive 11 a.m. - 5 p.m. East Hall, Kryzsko

University Assessment Day











Red Cross Blood Drive 11 a.m. - 5 p.m. East Hall, Kryzsko

Condom Awareness Day

s ’ e n i t Valen Day 20


! s s a l C No Wellness Wednesday 3 p.m. The WELL




Wellness Wednesday 3 p.m. The WELL

Wellness Wednesday 3 p.m. The WELL




Feeling sick?

Ask-A-Nurse! Joyce Peckover Registered Nurse and WSU’s “Ask-A-Nurse”

Hello! My name is Joyce Peckover and I am a registered nurse at Winona State University’s Health and Wellness Services. If you’ve heard of the “Ask-A-Nurse” line, that’s me! “Ask-A-Nurse” is a service Health Services offers to students when classes are in session. So, if you’re wondering if you need to make an appointment at the clinic to check out a particular symptom, call “Ask-A-Nurse.” If you don’t think you need an appointment, but you’re wondering if there are some things you can do to help with your symptoms, call “Ask-A-Nurse.” When the “Ask-A-Nurse” line is dialed, it rings directly into my office where I am available to answer any calls during regular office hours. If I’m not available, you will get a message with instructions regarding what information to leave. The message will be returned within 2 hours, again during our regular business hours when classes are in session. During the winter season I receive a lot of phone calls regarding the flu—a major headline in the news over the past few weeks. On the next page I’ve included some important information that hopefully will be of help to you! If you have any other questions, call WSU’s “Ask-A-Nurse” at 507-457-2292 and I’d be happy to help in any way that I can. -Joyce

What is influenza (flu)? • A contagious, preventable respiratory illness caused by a virus • Not the same as the “stomach flu” • Can cause mild to severe illness usually treated only with “over the counter” medications

What are the symptoms of the flu? • Comes on quickly, unlike a cold which tends to come on more gradually • May include fever, dry cough, sore throat, headache, extreme tiredness, stuffed-up nose and body aches (this is unlike a cold which usually stays up in the head)

Should I get a flu vaccination this year? • Yes! It is never too late for a flu shot • The vaccine will not make you sick, it is an “inactivated” vaccine (meaning the virus that is used is dead)

How can I Keep Myself and Others Healthy? • Get a flu shot • Use good hand-washing • Cough in your sleeve • Get good rest and nutrition • Avoid close contact with sick people

What if I think I have the flu? • Stay home until at least 24 hours after you are free of a fever without having taken a fever reducing medication • Contact your professor that you will not be going to class and why • Avoid contact with other people • Rest and drink lots of fluids • Treat symptoms with over the counter medication

When Should I Seek Medical Care? • Difficulty breathing or shortness of breath • Pain or pressure in the chest or abdomen • Sudden dizziness • Severe or persistent vomiting • A temperature of 101 degrees or higher for more than three days • Flu-like symptoms that improve, but then return with fever and worse cough

Ask-A-Nurse 507-457-2292

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Health & Wellness Services collaborates with a variety of wellnessfocused clubs and organizations on campus to promote holistic wellness for Winona State University and Southeast Technical College students. These groups focus on peer-to-peer education regarding specific wellness related topics. If you’re interested in working with Health & Wellness Services to become a Student-2-Student Communicator, please contact the Health & Wellness Promotion Graduate Assistant. Email

SHAC Student Health & Wellness Advisory Corps Are you interested in health and wellness? Would you like to improve awareness about the benefits of holistic living for college students living throughout campus? If so, the Student Health & Wellness Advisory Crops could be just the place for you. Otherwise known at SHAC, the wellness-oriented group provides an opportunity to learn about student wellness needs, evaluate current health services and programs offered throughout the Winona State University campus and promote holistic living for all beings living in the Winona community. Learn More!

FAN Club

Food & Nutrition Club The Food & Nutrition Club, otherwise known as the FAN Club, is a student club at Winona State University that focuses on educating the campus and the community populations about the benefits and importance of good nutritional habits by creating a well-rounded understanding of where the food we eat comes from. The club is responsible for the Well Café, a campus cooking class that teaches students and faculty how to prep, bake and cook simple and healthy meals. The Well Café is offered on a monthly basis and features a new recipe every class. The FAN Club is open to all Winona State students who are interested in bettering their health through solid nutrition. Those interested in attending can take part in the club’s monthly meetings held at 7 p.m. every Wednesday in IWC, room 143. Find us on Facebook!


Sexual Health Awareness Group The Sexual Health Awareness Group is a student group at Winona State University that promotes health through education and awareness throughout campus. Otherwise known as SHAG, the wellness club is based out of Semcac Family Planning Clinic located in downtown Winona and offers students assistance in a variety of sexual health events, marketing, outreach and fundraising for the Winona community. SHAG also works closely with the Health and Wellness Advocate Club on campus to provide information and resources to students on campus. Those interested in applying to become a part of SHAG should contact the Education & Outreach Specialist Shawnessy Mohawk. Email


Dear WSU Freshmen,

Southeast Tech When it comes to Minnesota weather, you never know what’s going to happen. Luckily, with the help of modern-day technology, you can become aware of severe weather conditions by signing up for the Southeast Text! Southeast Text, a new texting program available to Southeast Tech students and staff, informs you of class cancellations, college closings and other non-emergency situations directly to your cell phone. Not only will the alerts keep you safe during your commute, but it will save you potential wasted time and energy to get to campus if your classes were cancelled in the first place. Information about individual class cancellations will not be included; however, you will receive updates from the News and Events page on the Southeast Tech homepage and, in some cases, directly from your instructors. Registration is free and can be done with the click of a button. Southeast Text does not replace Star Alert, Southeast Tech’s emergency notification messaging system used only for dangerous situations. Instead, the texting system will allow for expanded notifications that you wouldn’t otherwise receive. So do yourself a favor and stay up-to-date with the weather. It’ll be worth it in the long run!

Are you unsure of what to major in? Have you decided on a major, but want to find out what career your major would bring you to? Are you interested in finding a job or an internship for the upcoming summer and fall seasons? If so, the MNSCU Job and Internship Fair is the place for you! The annual event will take place from 10 a.m. – 3 p.m. at the Minneapolis Convention Center. Some employers will review candidate resumes online at the Job & Internship Fair website prior to the event, and some will conduct interviews during the fair. The event provides an excellent opportunity to network and gather information for any and all students interested in improving their futures. Students should pre-register at the Warrior Success Center by Wednesday, Feb. 14 to attend. Cost is $25 and includes free transportation; however, seating is limited. It’s never too early to immerse yourself into your career by putting a face to your name and establishing long-lasting connections. Don’t miss out on this monumental opportunity to learn more about your career, find out about new ones and begin networking. You’ve got nothing to lose!

Register Now!

Freshmen News

Sign up today! health & wellness services


Necessity of

Stefani Schmidt, WSU Senior, Mass Communications Journalism and Political Science


To some,

drinking water is one of the easiest things you can do every day. You get thirsty and you drink water. Simple. It seems easy enough, but there are people out there who have issues staying hydrated. Sadly, I’m one of them. For as long as I can remember, I’ve struggled with drinking the required amount of water every day. I’m not exactly sure how it started, but for whatever reason it became a habit for me to go some busy days only drinking coffee.


It didn’t take too long for my unhealthy choices to catch up with me though. I eventually started feeling the side effects from dehydration including constant muscle aches, severe headaches and over exhaustion. It was a big wakeup call and because of it I embarked on a month-long water-drinking journey where I made sure to drink the required amount every day. But just how much water is necessary to be healthy? We’ve all heard the standard number of eight eightounce glasses of water each day. It’s important

wellzine wellzine february | october2013 2012

Try adding lemons to your water for a more natural and refreshing flavor

Photo Credit: Corbis Images

to note; however, that the number actually depends on the individual more than the general consensus. According to the Institute of Medicine, an adequate amount of water intake for men is 13 cups. For women, it’s nine.

It can be difficult for many to drink the full amount, it certainly was for me, but ultimately the changes to your health after drinking the full amount every day for even a week can be phenomenal. WebMD even lists some specific examples of how water can positively affect your health:

Some helpful tips on drinking enough water include:

• First and foremost, drinking water can actually help you lose weight. This is a theory dieters have of not drinking calories.

• Eat more fruits and vegetables since they have higher water content.

• Your skin will look fabulous. Being dehydrated can cause wrinkles and dry skin which drinking water can help with.

I have personally utilized all of these tips and because of them I feel better, more energized and have actually started drinking water when I’m thirsty.

• Water is the ultimate cleanse. Overall, your whole body feels fresh and energized.

A novel concept, I know.

I was fortunate enough to feel all three of these benefits after just two weeks of drinking enough water. I even found that (gasp) I didn’t need to drink coffee every day. So, for those of you out there like me, how do you make sure you drink enough water?

• Drink a healthy low-calorie beverage with every meal and in between meals. • Drink beverages that are healthy and taste good, like Vitamin Water or Life Water.

• Always have a bottle of water with you.

After years of finding myself getting periodically sick and struggling, I was able to turn my health around in just one month. If you’re someone who can relate to the dehydrated feeling, I strongly recommend changing that situation. It can profoundly impact your day-today life.

It’s important to know where you stand health-wise and go from there. According to Mayo Health, certain conditions require people to drink more water. It’s important to have enough water before and after exercising. Another important factor is the environment people are in. If it’s particularly hot or humid, people are more likely to sweat and lose water from their bodies. Even in the wintertime, people can get dehydrated from indoor heaters, according to Mayo Health. Being sick and pregnant are also important conditions to consider when staying hydrated.

Photo Credit:

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Dancescape2013 the

Maintaining Tradition

Kim Schneider, WSU Freshman, Mass Communications Photojournalism and English


ike New Year’s resolutions, it seems that traditions rarely last. There’s likely something that gets in the way. But one tradition at Winona State University has persevered more than 20 years and adapts newfound concepts every year that engage not only the audience, but the participants, as well.

just looking for dance skills but also stage presence, as well. Our philosophy is to provide an opportunity for art making.”

Dancescape, a Winona State faculty and student dance performance, was created in 1990 and continues to last. This year, Dancescape will be held at 7:30 p.m. Feb. 16-18 on the main stage of the Performing Art Center.

This year, 14 dances will be featured including 10 student works and four faculty works exhibiting styles that range from jazz, theatrical, ballet, and modern dance.

“Dancescape is a wonderful Winona State tradition,” Gretchen Cohenour, long-time director, said. Although the audience only sees the dancers perform, many more students and faculty have the opportunity to participate in Dancescape, as well.


Potential student and faculty choreographers develop and submit a concept for the February performance every April. They improved on this concept over the summer and when dancers auditioned in September, the choreographers cast their own team of performers.


In addition to dancers and choreographers, Dancescape also works with students to create beautiful costumes and lighting that accentuate the ideas and emotions behind each performance.

“Each dance sticks to a different aspect of human experience,” Cohenour said. While expressing a human experience through dance

After the preliminary round of auditions, the choreographers prepare their group of dancers and re-audition in November for the chance to perform in the upcoming show. Although most assume that in order to audition they must be a seasoned dancer for Dancescape, anyone can audition. “Some dances require a lot of technical skill, but others don’t,” said Cohenour, who cast several dancers with zero experience this year. “We’re not

Dancescape dancers rehearse for their upcoming performance Photographer: Tegan Blank

february 2013

may seem difficult, each performance piece exhibits the emotions and ideas the choreographer began with in the spring. Among the faculty works, a well-respected guest artist will perform one choreographed piece, as well. Dancescape brings in a guest artist each year during the month of November to run workshops with

To most, dancing consists of grooving on the dance floor with some friends on Saturday night, but to Dancescape it is much more complex. “A major part of dance is your spiritual self,” Cohenour said. “Dance isn’t just physical, it’s an art form.” Winona Sate student Erin Gilliland has participated in Dancescape for three years and considers the performance a learning experience. “You get to experience other people’s thoughts and ideas,” Gilliland said. “It’s a creative process.” Dancescape is also an opportunity to work with other people, get involved, get moving, and get inspired, Gilliland said. Dancers and the audience alike are introduced to all forms of dance and culture as well as all forms of music. This year, Dancescape partnered up with the music department to add a small twist to the performances—live music. There are six total musicians performing live this year. Part of these few include Winona State senior music major Matt Ernster who is contributing to the performances by showcasing his skill on the drums with traditional African music for “Ritual Dance.”

their dancers and choreograph a new piece for the performance in February. Crystal Edwards, who received her BFA from the University of Florida, will be featured in this year’s Dancescape. She is currently a professional dancer in the Black Label Movement in Minneapolis, Minn. as well as the Diavlo Dance Theatre based in Los Angeles, Calif. Although dance is often perceived mainly as a physical or social activity, the art involves much more than physical intellect.

Winona State senior Lior Shragg is showcasing multiple talents as a choreographer and percussionist for “Kpanlogo,” an African dance collaboration, as well. By coordinating their talents with the music department, Dancescape is creating an entirely new experience this year. Through combining several forms of art, this performance creates a mixture of ideas and creativity that can benefit everyone involved. “It’s really inspiring,” Cohenour said. “It’s a treat for all the senses.”

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Table for One, Jeremy Ertl, WSU Senior, Mass Communications Public Relations and Creative Writing


days leading up to Feb. 14 can be the absolute worst if you happen to be sitting at the singles table. Not only is the seasonal influx of pink and red hearts a constant reminder of “The Day That Must Not Be Named,” but it’s also an overdose of “I have the best boyfriend EVEEERRRRR/ my girlfriend is better than yours/my significant other rocks my world!!” status updates posted on Facebook—edited by Instagram and hash-tagged by insanity too, of course. With so many vexatious declarations, Valentine’s Day can make even the most hopeful hopeless romantics lose faith in love faster than it takes to finish a pint of ice cream.


And don’t even get me started on Cupid.


Chelsea Knox, a senior at Winona State University, said that oftentimes people put a lot of emphasis on the holiday and never expect you to simply be indifferent about it. “I feel like the two reactions people expect when they ask if you’re doing anything for Valentine’s february 2013

Day are either, ‘Ohmygosh, my boyfriend and I have the cutest date planned!’ or ‘Screw that, I don’t need a man, I’m just going to spend the day listening to Alanis Morissette/breaking things/ eating ice cream,’” Knox said. According to, the story of Valentine’s Day is shrouded in mystery. However, common speculations show it began as a worshiping celebration of one (or potentially more) early Christian saint named Valentinus.

Your relationship with yourself is the most important relationship in your life, and a lot of us tend to forget that

But what we need to remind ourselves around this time of year is that the festival of love doesn’t have to mean anything. It can just be another day— even when there seems to be just as much pressure to not have a Valentine as there is to have one.

please The most popular myth associated with Saint Valentine was that he was imprisoned for performing weddings for soldiers who were forbidden to marry. Valentinus was also accused for ministering to Christians who were persecuted under the Roman Empire.

During his imprisonment, the Christian saint is said to have healed the daughter of his jailer and legend claims that before his execution he wrote “from your Valentine” as a goodbye to her. Here in the 21st century, the whole point of the holiday is to simply celebrate love. It has also notoriously been referred to as the “Hallmark Holiday” due to its commercialization. And the amount of pressure to acknowledge the holiday can lead a person without a Valentine to resenting the whole concept altogether. “I can’t walk into a grocery store and not see the

vomit-inducing pink and red row of Hallmarktype gifts and candy,” Sarah Christiaansen, a senior at Winona State, said. “It’s like society is yelling, ‘You’re single! Get a Valentine now!’” Romance isn’t forced, necessarily, but more so amplified on V-Day. Society has generally conformed to the standard that you if you’re in a serious relationship you’re expected to buy your loved ones the most elaborate of gifts. “It seems like everyone is so eager to love their significant other to a higher degree than they usually do,” Christiaansen said. “It’s like buying lavish gifts like chocolate and jewelry says ‘I love you.” Knox agreed and said there’s too much pressure on the holiday to be traditionally romantic and go on a fancy date to an expensive restaurant. “It’s not about spending money, it’s about doing something fun to celebrate your relationship with your lover/partner/best friend/dog/bucket of ice cream,” Knox said.

If you didn’t manage to obtain a Valentine this year (and you’re more than a little bummed about it), put down the Ben & Jerry’s and pick up the phone. Call your friends and make being cool enough to be alone a reason to celebrate. “I think our society makes the concept of being alone too much of a shameful thing. There’s nothing wrong with it. Alone doesn’t have to mean lonely,” Knox said. “I enjoy going to movies alone just as much as I enjoy watching movies with my friends. Spending time with yourself is healthy. Your relationship with yourself is the most important relationship in your life, and a lot of us tend to forget that.” “It’s fun to get other single friends together and have a sort of anti-Valentine’s Day,” Christiaansen said. “Embrace being single together while eating everything in sight and ogling over Ryan Gosling’s body in ‘Crazy, Stupid Love.’” So whatever you happen to be on the 14th: single, dating, committed or in a relationship with Greek yogurt, embrace your status. Valentine or not, I’ll buy myself some flowers and make Chobani and Netflix the perfect companions to my table (or couch) for one.

Indulge in candy conversation hearts Photographer: Tegan Blank

Enjoy time with your friends on Valentine’s day Photographer: Elisenda XifraReverter

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Off-Campus Living:

Roommates or No Roommates? Samantha Martin, WSU Senior, Mass Communications Advertising and Sociology

It’s spring semester

(finally, right?). That means it’s time to get back in the swing of things with school, friends, and back into your college home for the following few months.

But at school, it’s a whole different party.

Your living environment at school is most likely very different than that of your mom and dad’s—at least that’s the case for me.

I think of them as family, which means that I love them, get mad at them, and would do anything for them. When I met them, I had no idea that’d be the case.

Back home my days are filled with mom’s cooking and dad’s incessant questions about where and when I’ll be getting a job after graduation (a question I can’t answer quite yet, sorry dad).

For those of you who are local students and have yet to sign a lease for next year, or for those who have recently come to live in

There are many positive aspects about living with roommates, but for some students, they’re better off alone.

Environmental wellzine

Here in Winona I live with five charismatic and fantastic individuals who entertain me and frustrate me on a daily basis.

Photo Credit: Corbis Images

february 2013

the Winona area, you should ask yourself if roommates are a good idea.

Are you comfortable living independently? Will roommates enhance your college experience?

Winona State University senior Kirsten Heiland lives alone off-campus and wouldn’t have it any other way.

Above all else, find what works best for you. Roommates or not, this is your home away from home and it’s up to you to make it as cozy as possible.

“The best part about living alone off campus is being able to be independent,” Heiland said. “And not having to worry about roommates being disrespectful or loud while I do my homework.” Winona State senior Linzey Sarreal, on the other hand, has lived with roommates for the past three years and wouldn’t want to live alone. “I like that there are always people here,” Sarreal said. “I wouldn’t change anything about my living situation.” Winona State senior Matt Ebeling lives off campus with two other students and shares a similar viewpoint as Sarreal’s. He said he prefers to live with other people and has found that roommates have the potential to turn into honest and true friends. “It’s nice to have someone there,” Ebeling said. “I think roommates keep you grounded.” As you may have already guessed, living with other people isn’t always easy. Whenever there are pros to a situation, cons can be found. Human beings get frustrated and it’s an unavoidable fact that every person will feel this way at some point in his or her life. When asked about the cons of living with roommates, Sarreal said her biggest pet peeve is cleanliness. With five people sharing one living space, she considers a messy house to be a negative part of living with others. Ebeling said that managing shower schedules is a large con to living with roommates, as well. If you are a new student to the Winona area or you’re trying to figure out where to live next year, it’s a good idea to think things through.

If you’re living with roommates, you are bound to step on each other’s toes. When that happens, give these suggestions a try and do your best to comprise. After all, it’s not just your home that you’re occupying. • Have a house meeting and make a list of house rules • Talk with your roommates and be honest about what you’re feeling • Hit the gym and blow off some steam • Assign daily chores to house members and divide up the jobs equally • Hold yourself accountable and recognize when the fault is your own

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Healing Effects of Touch

Eileen Jennings, WSU Sophomore, Spanish and English


tress is a part of everyone’s life—college students knowing this all too well. A certain amount of stress can be good; however, too much stress, can have negative effects. According to WebMD, stress is associated with poor heart health, higher rates of suicide and higher rates of obesity. Recent European studies found that job strain was linked to a 23 percent increased risk of heart attacks and deaths from coronary heart disease, according to the BBC. Heart disease is also the leading cause of death in both males and females in the United States, the Center for Disease Control said. Everyday touch is a simple way to ease this stress. A hug is offered as an expression of sympathy, a handshake or a kiss is used as common greetings. Unknowingly, these small touches are the best way to heal mental strain.


According to the National Public Radio, the release of oxytocin aids in the immediate lowering of stress. Oxytocin, otherwise known as the “love hormone,” counteracts the stress-related hormone of cortisol in the body, which triggers the fightflight-freeze reaction.


Oxytocin also catalyzes healing in relational-based distress because it promotes feelings of safety and trust, the NPR said. According to, high stress levels are often associated with negative emotions that can sometimes be the causes of the death of a family member, terminal illnesses and stressful work environments. february 2013

Often, sympathy is shown in humans and animals through touch. When a loved one has passed, hugs, a touch on the hand or a shoulder are common ways that humans touch to express their sorrow and commiseration, according to the New York Times. Yet, sympathy isn’t the only powerful affect from touch. The power of touch is incredible. Between humans and animals, touch creates a massive amount of peace, healing and bonding that many other forms of communication are unable to produce, Psychology Today said. “It makes me feel happy and calms me down,” Chelsea Eisold, a student at Winona State University, said in regards to spending time with her cat.

National Heart Awareness Month

February is a month to celebrate many things: lov

beginning of the Lenten Season. But another ce prevention. Spanning over a 28-day period, the no

throughout the United States. The website lists im

Not to mention the many events the association h

An important event that will be sponsored is the

a person over a three-week period. Another is the pictures to show their support.

So whether you decide to ditch the processed fo

importance of a healthy heart. After all, it’s the mo

The Winona State campus hopes to start a program to help relieve the stress on students based entirely on animal and human touch. Led by Lynda Brzezinski, a counselor at Winona State, Canine Campaign is a program that offers college students the opportunity to play with her dog Winston, a certified healing dog. Brzezinski said that besides the hormone release of oxytocin, which provides affiliation and stress relief, playing with an animal could increase the release of serotonin and further aid in the relief of stress. According to the International Association Animal Hospice and Palliative Care, animals are also used for comfort in many care facilities such as hospices and some hospitals. A recent study showed that pet owners with strong attachments to their animals can live longer, rebound from traumatic events more quickly and have lowered anxiety and stress-related illnesses, according to Pet The beneficial impacts of animal-to-human contact are evident and human-to-human contact can be just as strong. For as many as 4 thousand years, the practice of acupuncture has been a significant part of the practice of medicine in China. Acupuncture is the theory of yin and yang, the continual homeostasis

that our body is attempting to achieve with our qi, a Chinese principle in any living thing. By achieving homeostasis, there are extremely fine needles that are placed in specific places of the body’s energy called meridians. According to the American Academy of Medical Acupuncture, oftentimes with these needles specific herbs or oils, as well as electrical impulses to the brain, release endorphins that are healing in their own way. Another healing practice that uses touch is reiki, the practice of laying your hands on an area of the body and focusing your energy to heal through energy powers. Reiki originated in Japan in 1922 with Buddhist Mikao Usui and is often used for stress relief and relaxation. A final medical practice for relaxation using touch is massage therapy. A combination of oils and relaxing touch, massage therapy is very common for people in the modern age to go to the spa in search of relaxation. Touch is a common way to begin a new relationship, show compassion for a friend and aid in self-care. It’s strength in healing and bonding far increases that of many other forms of communication. So, give that friend a close hug, offer up a handshake when meeting a stranger, it’ll do a world of good.


ve on Valentine’s Day, the end of winter (hopefully) on Groundhog’s Day and if you’re Christian, the

elebration that often goes overlooked is the month’s dedication to american heart awareness and n-profit organization of American Heart Association will be promoting the awareness of heart disease

mportant facts and information about common causes and symptoms of multiple heart diseases.

hosts in order to support the promotion of heart health awareness.

e three-week Sodium Swap Challenge. This challenge is to cut down on the usual sodium intake of

e “America Goes Red” Challenge. Up until Feb. 28, the AHA wants everyone to wear red and send in

oods or sport the color red, have fun with the national holiday and spread awareness about the

ost important organ in our bodies!

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Advice from a

Recent Graduate Jessica Sander, Warrior Success Center Graduate Assistant


first job out of college was an exciting experience from the very beginning – I was flown down to Louisville, Ken. for my final round of interviews, was treated like a queen, and received the job offer while riding a ski lift to the top of a mountain. And although the next year and a half was a whirlwind of new experiences and moments, it wasn’t always easy or fun to make the transition from college to career. Below are some of the key things I learned from my first “real job.”


Dress for the job you want, not the job you have


This was a common mantra at the company for which I worked, though I still practice this advice daily. As a recent grad and even newer employee, you will stick out. No way around it. However, by dressing (and acting) professionally, you will likely be taken more seriously by your colleagues and will have more confidence bestowed in your abilities to do your job and do it well. Showcase your newfound maturity and invest in some quality attire appropriate for the job you aspire to have. If your boss can envision you at the next level, he or she just may provide the opportunities necessary for you to climb that all-powerful ladder.

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Jessica Sander is currently pursuing a Masters in the Counselor Education program at WSU Photo Credit: Winona State University

Be willing to do the work no one else wants to do I’m not talking about being the office go-for, but stepping up to take on a not-so-exciting project or task can open a world of opportunities. For example, I volunteered to take notes at our staff meetings, type them up, and email them to the entire floor. Our director found my notes to be so well written and thorough that she invited me

to attend the management meetings to take their notes, observe the workings of the management team, and offer input as a representative of the other staff. It was great exposure to a group of leaders that I may not have had an opportunity to interact with otherwise.

Express interest in opportunities that truly interest you Let people know what you like to do and what you’re good at (without bragging or stepping on any toes). I worked with my team to update and simplify documents that would be sent to thousands of our customers, and when I expressed interest in taking on a greater role in the effort, I was surprised to get the go-ahead. From that point on, I was a big contributor in meetings and worked with other departments to implement the changes. Showcasing what you’re good at and speaking up when interested in projects opens doors to new opportunities. Don’t wait to be assigned the good stuff – ask for it.

Join the golf league, eat in the cafeteria and work out at the company gym You may have heard that the most important business interactions take place on the golf course. Well, that’s true. Business has, and will likely always be, about relationships. Engaging in activities or frequenting places where other co-workers or customers are likely to be will allow you to establish these important relationships that otherwise could take years to develop. Unfortunately I did not join the golf league or buy a company gym membership and because of it missed out on many events and conversations with important company employees and leaders. Plus, most people enjoy feeling like part of a group and it’s no fun when everyone is talking about how bad they’re doing in the staff March Madness pool and you have no idea what the big deal is.

Find a mentor I was fortunate enough to be assigned a mentor during my first job, and it was a fantastic experience. Not only did my mentor and I make time to meet every few weeks for coffee (which is always a nice mid-day break), but we discussed a variety of topics including my career goals and interests, any challenges and frustrations I was experiencing, and how I was adjusting to my new city and company. If you are not assigned a mentor, consider getting to know someone in your company that you can learn from or who you look up to. And don’t be afraid to ask if they would be willing to be your mentor. I’m willing to bet they would be honored.

Stick it out at least a year There is no guarantee your first job will be your dream job. In fact, there’s a great chance it won’t be. And if you have an experience similar to mine, you may know by about month seven or eight that the job just really isn’t for you. But stick it out for at least a year if at all possible. As a new grad, you have a lot to learn about your industry, company, and yourself. Leaving before you put in a year would be short-changing yourself on the experience. Many companies don’t allow internal movement until the employee has served at least a year and others may ask you to refund any training or relocation costs as a consequence of leaving too early. Not only that, but having a year’s worth of industry-related experience on your resume will help you find a new job and will likely net you a better reference from your boss if needed. Above all else, go into your first job with open arms. Be excited that you’re ready to move on to the next chapter of your life and learn to love every new experience. This is just the first step of building a new career.

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Sami Schwanke, WSU Junior, English Writing and Business Management


to something that they feel they can control to make themselves feel better, such as eating.

It’s hard to come to college, meet new people and find your niche. And oftentimes people develop eating disorders as cause from the stress.

“If left unchecked, anorexia can cause long-term bone thinning, leading to osteopenia and osteoporosis,” she said. “Bulimia patients often have a healthy body weight, though they may suffer from frequent weight fluctuation, swollen glands in the neck and esophageal tears.”

he week of Feb. 26 - March 3 is the National Eating Disorder Association awareness week. This year’s theme of “Everybody Knows Somebody” can be fitting on a college campus where people often experience pressure to fit into society’s image of perfect.

Eating disorders, as described by Mayo Clinic, are “a group of serious conditions in which a person is so preoccupied with food and weight that they can often focus on little else. The main types of eating disorders are anorexia nervosa, bulimia nervosa and binge-eating disorder.” With this in mind, let’s focus on NEDA’s theme of “everybody knows somebody.” It’s important to watch for warning signs of eating disorders whether it’s a roommate, classmate, friend or relative.


It’s also important to remember that even though most people associate eating disorders with females, males can have them, too.


The relationship between food and our mood is apparent when it comes to eating disorders. Winona State University health, exercise and rehabilitative sciences professor Janet Macon said the chemical nature of the foods we eat drives the production of a wide variety of mood signaling mechanisms in our bodies. Even those without an easting disorder may experience the symptoms of a poorly balanced diet; therefore, a person with low self-esteem turns february 2013

Macon also stressed what can happen to someone with an eating disorder over time.

Macon also added that people suffering from bulimia often have teeth and stomach problems due to the stomach acid exposure, as well. Eating disorders can also lead to a long list of health issues such as heart disease, stroke, diabetes, polycystic ovary syndrome gallbladder disease, osteoarthritis, insomnia or sleep apnea and even some forms of cancer, Macon said. It’s also important to keep in mind that there aren’t just physical side effects from eating disorders, but psychological ones, as well. Macon said that people with such disorders often eat in isolation due to feelings of embarrassment, shame or

guilt. They may also hide or hoard food, which adds to the sense of secrecy and shame and are more than likely to have problems with depression, anxiety, and other psychological obstacles that take a long time to heal and conquer. Remember that each eating disorder is its own disease and each individual may not fit every one of these categories. According to Mayo Clinic, eating disorders can cause serious physical problems and, at their most severe, can even be life threatening. Therefore, it’s important to be aware of those around you and reach out to people whom you think needs help. Macon said it’s important to approach a person whom you suspect of having a disorder gently. Many people with eating disorders know that they have a problem with food, but do not want to believe that others know. It’s also important to be very supportive and understanding of that person. “Offer to make the phone call for him/her to schedule an appointment with a doctor who is qualified to make that diagnosis,” Macon said. Another very important tip is to help build up the person’s personality and life outside of their disorder. Make sure the person is built up by reminding them of their talents, interests and hobbies, goals, values and a life beyond this affliction, Macon said. This will help the person heal mentally, which will lead to physical healing. Treating eating disorders is usually a long process because of its physical and emotional effects; however, it’s very possible. Mayo Clinic suggests psychotherapy, nutrition education, family counseling, medications and hospitalization to aid in the recovery process. Photo Credit: Corbis Images

Warning Signs of Eating Disorders: • Fear of gaining weight • Negative or distorted self-image • Excessive exercise • Lack of emotion • Preoccupation with food • Menstrual irregularities due to a lack of hormones • Constipation • Abdominal pain • Irregular heart rhythms • Dehydration • Eating until the point of discomfort or pain • Frequently eating alone Winona State’s Health and Wellness Center offers students the opportunity to meet confidentially with counselors and professional nurses. A body image and eating disorder support group is also available to anyone needing extra support from 3-4 p.m. Tuesdays and Thursdays in the Integrated Wellness Complex, room 267.

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Healthy alternatives

At-Home Remedies to Fight the Cold & Flu It’s that time of year: sniffles, sneezes, coughs and congestion. Even if you followed your doctor’s orders and got your flu shot before the madness, it seems inevitable that every winter you’ll catch the bug—especially if you’re living on campus. But don’t go running to the drug store quite yet. The perfect remedies can be found right in your very own kitchen. And as unlikely as they make seem, you’ll probably find them more affective than even the most expensive brands.

Apple Cider Vinegar Brew INGREDIENTS • ¼ cup water • ¼ cup unfiltered apple cider vinegar • 1 tbs honey • 1 tsp cayenne pepper • 1 lemon wedge

DIRECTIONS • Bring water to a boil • Combine hot water and apple cider vinegar in a small glass • Add honey and cayenne pepper, stir and squeeze lemon juice into glass • Drink up! All photos provided by Tegan Blank *Unless otherwise noted

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Orange juice is loaded with vitamin C, which means it’s going to be your best friend as you fight off the flu. Vitamin C is known for effectiveness when it comes to conquering bacteria as well as its immense decrease to the severity of colds. Studies show that 1000 mg of vitamin C a day can make a huge difference. Try for at least a glass, if not more.


When it comes to getting sick, there is nothing you can do better for your body than eating whole fruits and vegetables. These foods are shown to surpass any vitamin supplement as they’re ingested directly from the source allowing our bodies to absorb the phytochemicals that protect our bodies from disease. According to the Produce for a Better Health Foundation, people who consume green, yellow and orange fruits and vegetables have a better chance of not developing a secondary or bacterial infection after a simple cold. So do yourself a favor and get your 3-5 servings a day—it’ll be worth it in the long run!


Aside from yogurt being absolutely delicious, it’s also rich in calcium, protein (especially Greek) and probiotics, active cultures that builds up our immune systems. Yogurt is a quick and easy remedy that can be applied to every kind of lifestyle. Do yourself a favor and stock up on these yummy treats.

Photographer: Erica Thibodeaux


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Zinc is prime for any and all immune systems. Not only does it help lesson the severity of some colds and viruses, but it also builds your immune system so that getting sick is harder in the first place. It’s best to get your zinc from animal proteins such as red meat, eggs, oysters, shellfish and milk, but if you’re steering clear of meat and dairy, make sure to get your fair share of whole wheat, lima beans, soybeans, peanuts and baked beans to get enough of the mineral.

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5 tips


Grades Your

Visit your teacher and discuss ways you can up your grade If you have a final test or project devote all the energy you can into it for the best outcome Join or create a study group for the class Find ways to improve your memory skills in ways that work best for you



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To Help

Don’t ever be scared to ask for help if you are confused or lost ask questions!

Ben Strand, WSU Freshman, Mass Communications Journalism

Wellzine February Issue  
Wellzine February Issue  

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