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

Spring Tips &Ideas



Creative Get

Breakfast: The most important meal


Nori Wraps

EDITOR’S LETTER The anticipation is here: muddy walkways, sunny mornings and the constant chatter of birds chirping. Spring is literally right around the corner and it seems like each time this year it becomes harder and harder to stay focused in school (especially when campus is filled with students studying outside and throwing Frisbees in every which way). But regardless of how nice the weather has become, we’ve still got two months to go until our beloved summer break—or for many, graduation. In the mean time, take advantage of the “calm before the storm” by reevaluating your health and the way you feel on a daily basis. Are you struggling to get out of bed in the morning? Are you taking some down time for yourself each night? It’s easy to push our wellness aside when there are so many other things resting on our plates, but the truth of the matter is that without our health, it wouldn’t be possible to do anything. And with the weather turning

wellzine | march 2013

irresistibly nice, it’s important that we stay on our A-games so that we can actually get outside and enjoy the spring. In this month’s issue of Wellzine, you’ll find tons of information about how to stay focused and succeed during the seasonal transition. Our writers have highlighted such issues as the importance of eating breakfast, how to conserve water and why wealth doesn’t always equal happiness. We also featured the Warrior Improvement Community Impact Program; a brand new organization that enables students to get out of the classroom and into the community to gain real-life experience—essential for any student. And in the midst of all the change, remember that in a blink of an eye, it’ll all be over. So take a deep breath, relax and put your health first—trust me, you’ll need it.

m m a S

n n a m h u L i

Photo :






pg23 Delicious Nori Wraps

Benefits of Breakfast


pg09 Wealth & Happiness


Michael Kimmel Returns


orbis I from C s e g a : All im Credit ise noted o t o h P rw s othe *Unles

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

INTELLECTUAL Wealth and Happiness SPIRITUAL Women & Gender Studies EMOTIONAL Generation Man-Boy ENVIRONMENTAL World Water Day SOCIAL Dangers of Social Smoking OCCUPATIONAL Warrior-Employer Program PHYSICAL The Most Important Meal



Monthly Events and Holidays Breakfast - What about it?



Future Events - Don’t Miss Out!


Sober Spring Break



March 3


Healthy Monday 7 p.m. The WELL





Samantha Luhmann GRAPHIC DESIGNER Tegan Blank

Healthy Monday 7 p.m. The WELL



Fit-Stop 11 a.m. The WELL

Anxiety Management 2-2:50 p.m. IWC 222


St. Patrick’s Day


March Observances



Spring Break

National Nutrition Month


Mar 3-10: National Sleep Awareness Week

Easter 31

wellzine | march 2013


Fit-Stop 11 a.m. The WELL

Anxiety Management 2-2:50 p.m. IWC 222

Erica Thibodeaux Shawnessy Mohawk

Mar 4 - 8: National School Breakfast Week


Healthy Monday 7 p.m. The WELL


Fit-Stop 11 a.m. The WELL


OERC: Open Climbing 4 p.m. at Sugarloaf


Wellness Wednesday 3 p.m. The WELL












Anxiety Management 11-11:50 p.m. IWC 222

No Smoking Day



Wellness Wednesday 3 p.m. The WELL

Kick Butts Day

Wellness Wednesday 3 p.m. The WELL

Anxiety Management 11-11:50 p.m. IWC 222



World Water Day





WSU Spring Break Day




! s s a l oC

Breakfast: Feeding Your Mind, Body and Spirit When it comes to eating breakfast, everyone should be on board. In honor of National Nutrition Month, we teamed up with Winona State University’s Health Services family nurse practitioner Shari Harman to learn more about the benefits of eating breakfast and why students should be implementing the morning meal into their daily diets. Turns out breakfast will not only set the day for eating healthy, but I’ll also help keep you focused and concentrated all throughout the day. Here are some more details about what Shari had to say:

Energy for the start of your day Calories = Energy = Fuel Breaking the Fast: when you wake up in the morning, your fuel tank is empty. Breakfast gets your engine going, energizing your body via increased blood sugar and kicks your metabolism into high gear. If lunch is your first meal, your body has been running on empty for 18 hours or more. Without refueling, your body has to work harder to create usable energy from stored nutrients, which actually slows you down, both metabolism and brainpower.

Improves concentration and performance A balance of nutrients and adequate calories, with a combination of protein, fiber and carbohydrates, can stimulate energy connections from the body to the brain, enhancing learning, short term memory and comprehension processes. Studies show that eating a good breakfast does correlate with improved test scores; however, eating too much can actually blunt attention, energy and comprehension.

Prebiotics & Probiotics Good digestion, including prebiotics and probiotics found in yogurt or kefir, can crowd out the “bad” bacteria in our GI tract to help regulate our digestive system. Inulin is a prebiotic that is added to some yogurt and other foods that helps nourish the “good” bacteria so it can flourish.

Strengthen your immune system • Vitamin A promotes infection fighting white blood cells and helps our skin and mucous membranes block off invading bacteria and viruses. • Vitamin C prevents cell damage via free radical effect. • Antioxidants help protect the cells in our body.

More strength and endurance in physical activity

Weight Control • Protein and low fat foods blunt your hunger the most as they provide the most satiety, which can prevent overeating later on in the day. • Skipping breakfast can make weight control more difficult. When over-hungry, we tend to eat too much at the next meal or snack on high calorie foods to stave off hunger. • Studies indicate people accumulate more body fat when eating fewer, larger meals instead of eating the same number of calories in smaller more frequent meals. • According to the American Journal of Epidemiology, those who skip breakfast are 4.5 times more likely to become obese. • Eating small, more frequent meals. actually stimulates metabolism. Long periods without food triggers the body to slow metabolism to conserve energy.

If you’re thinking about staying in Winona for Spring Break this year, you’re in luck!

Southeast Tech &

Health Wellness Advocates team up with SE Tech students The Student Health and Wellness Advocate Program is teaming up with Southeast Technical College by recruiting students who are committed to promoting wellness and healthy lifestyles by modeling healthy choices to their peers. Health and Wellness Advocates serve as educators to fellow students informing them about the seven dimensions of wellness, as well as sharing information, prevention strategies and references to other wellness resources both on and off of campus. This is your chance to share your Southeast Tech perspective in health and wellness education and outreach! Health and Wellness Advocates are selected through an application process. Students must be able to commit to a minimum of one full semester to become an advocate and must be passionate about health and wellness.

There are a bunch of fun activities that will be taking place throughout the Winona community over the weeklong vacation. Whether it has to do with outdoor recreation and sports, or community events and museums, there’s a ton of different events that are open to the wpublic. So be sure to get outside of your dorm and check out what Winona has to offer! Outdoor and Sports • Saint Mary’s University Hiking and Skiing Trails • Westfield Golf Club • Park & Recreation Department rentals

Community Events • City Council Meeting - 6:30 p.m. March 18 • Board of Adjustment meeting - 6:30 p.m. March 20 • Inclusion and Diversity Seminar - 11:30 a.m. March 21

Art and Museums • Photography by Cameron Glendenning: The Deadliest Catch - Minnesota Marine Art Museum • Saint Mary’s University Page Theatre: Eileen Ivers - 7:30 p.m. March 16 • Saint Mary’s University Page Theatre: SAI: Women’s Voices – 3 p.m. March 17 • Saint Mary’s University Page Theatre: SMU Music Department Recital - 12:30 p.m. March 20

Freshmen News

Email Advocates

health & wellness services

ABOUT Winona State University’s Health and Wellness Services collaborates with a variety of wellnessfocused clubs and organizations throughout campus to promote holistic wellness for both WSU and Southeast Technical College students. These groups focus on peer-to-peer education on specific wellness related topics. If you’re interested in working with Health and Wellness Services to become involved in a Student-2-Student Communicator Group, please contact the Health and Wellness promotion graduate assistant Shawnessy Mohawk. Email

Health & Wellness Advocates

Midterms are a stressful time for nearly all students. Although there is no cure for the “midterm slump,” free de-stress kits provided by the Health and Wellness Advocates can be just the thing to get you through. This month, advocates will be handing out de-stress kits to Winona State University students to prepare them for testing. Each kit contains a water bottle, Nutri-Grain bar, calming tea, pens and meditation guides—all the essentials to de-stress for midterms. Be sure to check out our Facebook page for dates and locations to get your free de-stress kit for this semester’s midterms. Find us on Facebook!


Sexual Health Awareness Group Family Planning Clinic and the Sexual Health Awareness Group will be promoting sexual health education and awareness through a #giveawaychallenge on their social media sites during this month. All Winona State University students are welcome to enter the challenge and take a chance at winning $25 and $50 gift cards to local businesses such as Hy-Vee and Kwik Trip. Participating students can also win Spring Break coolers for their upcoming travels. Watch the #giveawaychallenge video and visit our Facebook page for details. Find us on Facebook!


Student Health Advisory Corps Shaping wellness in the eyes of Winona State University students is a difficult task. That’s why the Student Health and Wellness Advisory Corps is now branching out from the Health and Wellness Advocates on campus. The corps will work side-by-side the advocates to evaluate current wellness services and programs, promote holistic wellness and improve the overall well-being of students at WSU. If you’re not an active member, you can still have a voice in shaping wellness. Email Health and Wellness promotion graduate assistant Shawnessy Mohawk to become involved. Email

FAN Club

Food and Nutrition Club Have you ever wondered how to make your mom’s recipe healthier? Or how about your dad’s? In honor of National Nutrition Month, Winona State University’s Food and Nutrition Club will host a recipe makeover at the Well Café from 4-5 p.m. Mar. 11 in the Integrated Wellness Complex, room 143. Come prepared to cook and eat! Find us on Facebook!

Power in Diversity Diverse and Cultural Groups

Power in Diversity is a union of Winona State University leaders from a variety of diversity and cultural groups located throughout campus. The group’s main objective is to spread awareness about diversityrelated issues throughout the community of Winona through multi-dimensional approaches. Power in Diversity will offer an Inclusion and Diversity Training Program for students at Winona State or Southeast Tech this spring in order to educate students about the many aspects of diversity and offer strategies on how to best include and show active tolerance toward marginalized groups. For more information about the training or to learn more about the Power in Diversity leaders, visit the Health Promotion Order-In Program website. All programs are free of charge. Website

health & wellness services

& Happiness


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


The longing for wealth is as much ingrained into our American culture as fireworks on the Fourth of July and super-sized McDonald’s hamburgers. The media doesn’t help with this either. Everywhere we turn there’s an advertisement that makes us feel like what we currently have is not enough. Popular songs chant about being a “rich girl,” “billionaire” and buying a ton of “swag,” and it’s gotten to the point where people think they need to be rich in order to be happy. But is money really the root of happiness? For me, money was never something that factored into my career choices as a child. I wanted to become a rodeo barrel-racer, figure skater, singer, and astronomert—never mind that I was uncoordinated, tone-deaf and hated both math and science. The only thing I cared about was how my future actions would affect the world around me. Then came college and with it an enormous pile of debt. And instead of dreaming big like I did as a child, I spent most of the last few years worried and anxious about my future and how I was going to pay for it. I frequently wondered if I was going to get a great job after graduation or be doomed to live in a cardboard box for the rest of my life. I had unknowingly put my money on a pedestal and let it change who I was and what I wanted my future to be. Fortunately, after watching two documentaries, I realized that my thought process was completely wrong.

2013 wellzine wellzine march | october 2012

Recent studies show that happiness is mostly determined by genetics and daily actions, not necessarily money

Photo Credit: Corbis Images

The first was the movie “I AM,” which was shown at the Frozen River Film Festival back in February. In the film, Tom Shadyac, director of movies such as “Liar, Liar” and “Bruce Almighty,” has a life-altering accident and tries to find out what’s wrong with the world. Prior to this the accident, Shadyac spent years in Hollywood buying mansions, artwork and obtaining more stuff than he knew what to do with.

In the film, he described a moment where he realized the pointlessness of what he was doing. Shadyac said he was standing in the entryway of a new mansion after the movers had left when he was struck by the fact that he was not any happier. Despite all the wealth and fame he obtained, Shadyac level of happiness hadn’t changed.

Happiness can be found in something as simple as spending time with friends

Photo Credit: Corbis Images

The other film I watched that changed the way I viewed my life was “Happy,” a documentary that tackles the age-old question of what makes a person happy. The movie starts off with the interview of a rickshaw driver in a Kolkata slum in India. The man, Manoj Singh, pulls his rickshaw with sometimes three or four people aboard through all seasons in any weather condition. Singh also lives in a shack where wind and rain continuously blow in and eats meals comprised of simply rice and salt. But according to “Happy,” recent studies have shown that Singh is as happy as the average American citizen. “When I see my child’s face, I feel very happy,” Singh said. “I feel that I’m not poor but the richest person.” So what is our country doing wrong? Cindy Killion, professor of mass communication at Winona State University, shows “Happy” to her Mass Media Issues and Ethics class in hopes of changing the ethics of her students. “There’s this mistaken goal that money equals happiness,” she said. Killion likes showing the documentary because it also suggests that happiness can be found in our DNA. The film suggests that our circumstances account for only 10 percent of our overall happiness and that our happiness should hardly depend on our job, school or location. “Happy” also claims that 50 percent of happiness is genetic and 40 percent comes from the things we do on a regular basis.

While wealth can give us a lot of things, those things don’t necessarily make us any happier. According to author Thom Hartmann in “I AM,” there’s an allegory that shows the truth about happiness. Hartmann said that if you’re naked, cold and alone at night in a forest when it’s raining, you are unhappy. But if someone comes to you and offers you shelter, food and warmth, you are extremely happy. This scenario gives people the impression that more materialistic items will equal more happiness, when in actuality just being comfortable is all a person needs. As much as I occasionally joke about marrying rich or winning the lottery as a fallback, I’m beginning to see that having an excess of money can lead to more negatives than positives. At the very least I would strongly suggest taking the sage advice of Notorious B.I.G. “The more money we come across, the more problems we see.”

health & wellness services



Kim Schneider, WSU Freshman, Mass Communications Photojournalism and English

Women’s Gender Studies




20 years

quality is an ideal Americans have worked toward throughout the past few centuries. It began with the Declaration of Independence, moved on to the Civil Rights movement, and more recently, has made its way to Wall Street.

“Women’s and Gender Studies is a discipline that looks deeply at social justice issues,” Tamara Berg, Winona State University WAGS program director, said. “I think the stereotype is just a bunch of whiny women, but it’s much bigger than that.”

In many ways, Winona State University’s Women’s and Gender Studies works toward accomplishing the same goals. But what exactly is Women’s and Gender Studies?

Although the WAGS program is believed to be mostly female oriented, the study is not just for women. This program covers a variety of gender related topics that range from women and men to race and sexuality.

Because of common stereotypes associated with feminism, there are many misconceptions about the gender-based program.

“Feminism is working for political, social, and economic rights for all people,” Berg said. Like any form of activism, feminism is a commitment to change and a way to challenge social norms. “People are frightened by that kind of change,” Berg said. In fact, this movement has had a lot to do with changes at Winona State and universities all around the country. “The feminist movement is in part responsible for the WAGS program here at WSU,” Colette Hyman, a founding mother of the program and its first director, said. Between the 1950s and the 1980s, the feminist movement fought for equal rights in the workplace. During this time, the WAGS program was implemented at Winona State in 1972.

WAGS uses a life size barbie to represent the “perfect female body” Photographer: Prairie Kramer

march 2013

Today, every year the founding mothers return to campus for a panel discussion during March

There has been considerable buzz around campus about the construction of a unisex bathroom in the Smaug. Last fall, the Student Senate unanimously voted to add a same-sex restroom after students expressed concerns about gender conformity. Student Senate decided to convert a janitors closet between the men’s and women’s bathrooms down in the Smaug into a one-stall bathroom. There will now be a private bathroom provided for students where no one will feel the pressures of gender conformity.

in honor of Women’s History Month. This year’s panel will take place at 11:30 a.m. on March 28. Every March, the WAGS program creates a Women’s History Calendar that includes various events celebrating how far women’s rights have come. However, this year is a bit different as it marks the 20th anniversary of the program. “We figured it’s a good reason to celebrate,” Berg said. This year’s calendar is much more extensive than previous years. Events run all semester that range from an appearance by Michael Kimmel, author of “Guyland,” to the premier of a documentary titled “It was Rape.” One of the most surprising events the Women’s History Calendar will present this year is “I Heart Female Orgasm,” an extensive look a woman’s climax. Whether you’re pondering how to have a better orgasm or looking for better ways to help out your girlfriend, this event is just the place for you. In addition to looking at female anatomy, the WAGS program will also host a panel discussion featuring the editors of, a distinguished online community designed specifically for feminists that blog about topics that are important and relevant to feminists today. During their time spent at Winona State, the panel will run a blogging workshop aimed at activist work that can be done on the Internet.

The Women’s History Calendar will finish off with “Take Back the Night,” an event that shines a light on sexual violence awareness that includes an open mic session. Berg said last year the event was a huge success and the WAGS program has high hopes again for this year. So what are all these events really about? Why is it worth celebrating gender equality and women’s trials throughout history? “I’m a historian, so I will always say it’s important to understand history and the evolution of ideas,” Hyman said. “But by attending these events students are embracing education and embracing the future to make the world the kind of world they want to learn in and live in.”

Women’s History Calendar Events: “I Heart Female Orgasm” 7 p.m. April 9 Somsen Auditorium, WSU

“Take Back the Night” 6 p.m. April 25 Student Union, WSU

health & wellness services

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

Emotional wellzine

Generation Man-Boy “the perilous world where boys

become men”

Michael Kimmel

is on his way back to Winona State University. Author of this year’s common book “Guyland,” Kimmel first appeared at Winona State to discuss the “perilous world where boys become men.” “Guyland” explores the transition from boyhood to manhood that every male experiences—a stage of development in which females are seen as less than men and life is centered around masculinity at all times. According to Kimmel, during this stage of development many young men learn sexist attitudes and behaviors that can potentially stick with them all throughout their lives. “I’d been thinking about the concept for awhile,” he said. “And then I realized I just needed to go out and talk to guys. I needed to find out what they were thinking as men, how they were proving their masculinity.” Kimmel interviewed hundreds of young people across the country when conducting research for his book. “Guyland” is based on more than 400 interviews with young men and women ages 16–26 over a four-year span. His studies showed that residents of “Guyland” are mostly white, middle-class and unable to commit to long-term responsibility including relationships and work. These “men,” not wanting to grow up, submit to a “Guy Code” which ultimately demonstrates locker-room behaviors such as sexual conquests, bullying and violence.

Kimmel decided to write “Guyland” to dissect the “Guy Code” and the reasoning behind its creation. “I have a now 14-year-old son and I wanted to understand the world that he would be entering,” he said. Kimmel received several emails and participated in numerous conversations with colleagues across the country that claimed women in their classrooms were all around more focused and attentive than their male counterparts. Because of this, he made the goal to map a new stage of development between adolescence and adulthood that could be helpful for young men to acknowledge. Kimmel said certain markers of adulthood, including moving out of your parent’s house, graduating college, getting married, getting a job and starting a family, are taking longer for men to accomplish. Overall the reaction to the book has been Photographer: Samantha Whillock

march 2013

very positive, Kimmel said. And much of the negative reaction has come from people deliberately (or not) misreading the book.

is based on young college men’s experiences.”

“They want to not understand it or they misread it in the sense that they think it is critical of the young men,” he said.

McCaw said that Kimmel’s section on pornography and sexual relations was particularly poignant. As a female reader, she was surprised to learn how young men felt about porn, how much they watched it and what they chose to watch.

Kimmel argues that “Guyland” is actually compassionate toward the young men who are being asked to do really risky, unhealthy things in order to prove their masculinity.

Although not all porn is damaging, and not all porn consumers are destined to bad relationships, Kimmel points out that porn could damage a young man’s relationship with his peers.

“We have to try to understand what’s going on with them,” he said.

McCaw said Kimmel also mentions the “hook-up” culture that is prevalent on college campuses and explores how men and women differ in their views.

Courtney McCaw, a senior at Winona State, said the book was great for creating dialog on college campuses because of the “Guyland’s” investigation approach to the experiences of young men. “As readers, we have to keep in mind that this book does not represent all men,” McCaw said, emphasizing the fact that the book does not include a disclaimer informing readers of its tendency to generalize. “But Kimmel does clarify that the book

A more controversial topic covered in “Guyland” is homophobia. Kimmel said that homophobia, the fear that people might misperceive you as gay, “is the animating fear of American guys’ masculinity.” Chelsea Knox, a senior at Winona State, said that the masculinity young men are so obsessed with in “Guyland” is ironically something created and perpetuated by other guys. “It’s nothing biological,” she said. “Homophobia is a societal creation and along with sexism, masculinity, drunkenness and violence, it’s one of the core concepts of ‘Guyland.’” Knox said she sees the homophobic, sports-obsessed, “masculine” culture of ‘Guyland’ in everyday life, especially being a college student. “I’d like to think that guys eventually grow out of this stage,” Knox said. “But that’s kind of the thing with ‘Guyland’—people stay in it a lot longer than they should.” Kimmel will reappear to discuss the boy crisis in which traditional ideologies on masculinity prevent many boys from succeeding in school at 7 p.m. March 5 in Somsen Auditorium.

health & wellness services

Sarah Christiaansen, WSU senior, Journalism and Creative Writing

Environmental wellzine

World Water Day March 22


critical issue for the current era is the use and conservation of the world’s water. International World Water Day, March 22, is a day that brings focus to these issues. The United Nations General Assembly acknowledged 2013 as the United Nations International Year of Water Cooperation December 2012. In accordance to this declaration, this year’s World Water Day will also be devoted to water cooperation. International World Water Day was created to draw attention to the importance of the world’s freshwater and to advocate sustainable management of those means of the element.

With such goals in mind, Winona State University has implemented different ways to save water all throughout campus. One of these conservation strategies is the implementation of new water fountains, which was built early on in the 2012 spring semester. The new water fountains were built to provide guests with opportunities to refill his or her own water-reusable bottles thus reducing the consumption of plastic bottles, Adrian Shepard, director of integrated wellness, said. The water fountains allow students to fill reusable water bottles with a simple gesture. Because the fountains are vertical, they

The International Year and the World Water Day both have many goals when it comes to raising awareness on the importance, benefits and challenges of the water cooperation. Such goals include enhancing overall knowledge, developing a capacity for water cooperation, fostering partnerships and strengthening international cooperation among institutions, users and social and economic sectors in order to reach a consensus on Sustainable Development.

Save water and the environment by avoiding plastic water bottles march 2013

Photo Credit:

provide easier accessibility than traditional water fountains. “I love the new water fountains and use them to fill my water bottle every time I work out,” Morgan Wright, a senior at Winona State, said. “Hydration is key.” Wright uses the Fitness Center about four times a week and said she appreciates how user-friendly and accessible the fountains are. She also likes that the fountains help to reduce plastic bottle consumption. “The fountains promote the responsible use of water through refilling bottles,” Shepard said. “The Fitness Center keeps an ongoing count of approximately how many bottles have been saved thus far due to people reusing bottles.” The water bottle filler stations also keep a digital count of how many plastic bottles have been saved by reusing refillable water bottles. “It’s one thing to believe you’re making a difference and another to actually see it,” Shepard said. “Seeing these numbers also

serves as a great example of the positive impact each one of us can have on the whole.” In addition to the new water fountains, there are many ways students at Winona State can reduce water usage for World Water Day. “It’s pretty easy to save water by doing simple tasks at home,” Jessica Wilson, a senior at Winona State, said. “I try to take shorter showers, turn the water off when I’m brushing my teeth and turn the water off when doing dishes.” Wilson is excited for World Water Day because it’s an event she had never before heard of. “I’m jazzed to try and conserve more water than ever before,” Wilson said. “March 22 will be an inspiring day.” There are many ways in which students can participate in World Water Day. Some ideas include running the clothes washer and dishwasher only when they are completely full (potentially saving up to 1,000 gallons of water), washing fruits and vegetables in a pan of water instead of allowing the tap run and turning off the faucet while lathering hands with soap during washing. Something as simple as refilling water bottles in the Fitness Center instead of using plastic bottles can be just as monumental. Not only will this simple act save water, but it will also save the environment.

health & wellness services

Dangers ocial of moking


Eileen Jennings, WSU Sophomore, Spanish and English




ocial smoking is just as dangerous for your health as habitual smoking.

According to the a recent study performed by the University of California-Irvine, 10-15 percent of consumers who drink alcohol are problem drinkers, but 85-90 percent of smokers must smoke every day or they will experience symptoms of withdrawal. The largest problem with social smoking is that students don’t know that they can become addicted. Most start at a young age, smoking socially at parties and quickly become addicted. Jessica Hepinstall, 19, started socially smoking at 16. “My friend and I used to split a cigarette at work so we could hang out with our coworkers outside. It was something we did because we weren’t allowed and it felt a little dangerous,” she said.

And cigarettes aren’t the only addictive source of nicotine readily available to college students. Shisha, the tobacco used in a hookahs, can be just as addictive, if not more. It’s common to think that smoking hookah is safer than cigarettes because it doesn’t contain the harmful toxins that cigarettes do. But even advertisement labels can mislead consumers by stating that there is no tar in the product. When burned, shisha omits tar, carbon monoxide and Ultrafine particles, all forms of toxic chemicals. Studies show that because of the length it takes to smoke a coal while smoking hookah inhaling 15 grams of tobacco in 45 minutes smokers were exposed to 3-9 times as much carbon monoxide

Devin Berg, 19, began socially smoking at a young age, too. “I started smoking [with my friends] because it was cool and I wanted to be older and be taken more maturely,” Berg said. Yet addiction is not the only worry to have when socially smoking. The toxins that are found in cigarettes, such as nicotine, arsenic, lead and mercury, can be harmful even when exposure is as seldom as once or twice a week. Photgrapher: Samantha Whillock


march 2013

and 1.7 times more nicotine than in cigarette smoking. According to Mochi Magazine, smoking 20 grams of tobacco in a water pipe is the equivalent to smoking 10 cigarettes a day.

Cigarette containers can be found at smoking “hot-spots” throughout the perimeter of campus

Photgrapher: Samantha Whillock

Contrary to popular belief, peer pressure is still strong in its links to smoking, too. “There is more peer pressure to smoke,” Berg said. “There are some conversations that can really only happen over sharing a ‘cig,’” Hepinstall said. Cassie Gerenz, on the other hand, doesn’t feel the need to smoke, even when found in that particular situation. “I’ve been places where people have been smoking,” she said. “I just don’t have the desire to try it.” In attempts to put the use of positive peer pressure to work on students, Winona State University forbids the use of any tobacco on the campus in 2009 including the use of cigarettes, cigars, tobacco chew, hookah and tobacco pipes. Although the ban has made a significant change in the reduction of smoking on campus, the regulation remains a part of the campus’ student health awareness campaign. “I don’t smoke like right in the middle, but I smoke on the sidewalk… I might light up in the middle and walk to the sidewalk,” Berg said. “I

don’t think that this would offend anyone just because I walk away.” “Yeah, I can see some of them are lazy. They light up, but they are not supposed to. It bothers me a little, but not enough to make them stop,” Gerenz said. Social smoking is often associated with social drinking, which increases the likeliness of binge drinking. However, alcohol takes a longer time to become addictive. If you’re having problems quitting, a support group can improve your chances of not smoking. A nurse or counselor at Winona State Health and Wellness Services can help too by providing tips and advice along the way.

health & wellness services



Alli Gerls, WSU Senior, Communication Arts and Literature Teaching Major




m a r g ro

Community Impact


new program to Winona State University this year offers students the opportunity to get involved with the community by volunteering and networking with potential employers. The Warrior-Employer Community Impact Program is a mentorship program that connects Winona State students to Winona-area employers and immerses them into the community to perform service projects. The main goal for the program came from desires and concerns of Winona State students. Students wanted to be able to volunteer their time to give back to the community, but they also needed to have time to meet with employers to prepare for upcoming job searches. The Warrior-Employer Community Impact Program allows students to do both of these things at the same time. DeAnna Goddard, associate director at Winona State’s Career Services, has been working hard to create the Warrior-Employer Community Program. Goddard has coordinated a couple of successful independent events enabling students to work hands-on with local businesses to gain real world experience, as well as contribute to the community. In one event, students worked side-by-side with the Affinity Credit Union in Winona to put in bike racks and swing sets for area children. During another event, students teamed up with

march 2013


Habitat for Humanity-Winona to participate in the Habitat Build program. There are several reasons why students should participate in one of the Warrior-Employer Community Impact projects. The search for a job is can be extremely stressful, but with real-world experience students have the ability to meet potential employers and learn what qualities they look for most when hiring students. And when it comes time for interviewing, students will have already formed a relationship with potential employers Goddard is currently looking to collaborate community impact projects with university clubs on campus who are interested in volunteer work and connecting with employers that are related to the focus of their club. Students that are leaders in their residence halls, clubs or even in their group of friends are asked to take the initiative to get a group together to participate in the new program. Goddard said that interested students should meet with her ahead of time to discuss both ideas

for volunteer opportunities and what students are looking to gain from the program. When students participate in one of the program’s events, they will be given a copy of the book “Spirit of Service: Your Daily Stimulus for Making a Difference” that will give tips on how to begin implementing daily rituals to improve their lives and the lives of others. Goddard also requests to meet with students after the event to reflect on their experience. Students who are looking to give back to the community and gain valuable practice networking with future employers should contact Goddard and become involved in the Warrior-Employer Community Impact Program. After all, it’s never too early to start working toward landing a job after graduation.

Students work alongside of Thrivent Financial of Winona and Habitat for Humanity to install windows and lay the structure for interior walls at a home in Utica

Photo Credit: Winona State University

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The Most



Sami Schwanke, WSU Junior, English Writing and Business Management




his March marks the 40th anniversary of National Nutrition Month.

According to the Academy of Nutrition and Diabetics, this year’s theme of “Eat Right, Your Way, Every Day” was established in order to create personalized healthy eating habits for individuals that fit with their food preferences, lifestyle, cultural ethnic traditions and health concerns. National Nutrition Month was first created by the Academy as a campaign to nationally promote nutrition education. One of the campaign’s goals is to encourage Americans to make healthier, more informed food choices and to implement daily physical activity to support their overall health. An important aspect of staying healthy is eating breakfast. The simple act of eating first thing in the morning can give a person more energy, improve daily performance and help control weight. According to WebMD, breakfast has a whole list of health benefits including establishing a more complete diet comprised of higher amounts of vitamins and minerals, improving concentration, initiating better strength and endurance and lowering overall cholesterol.

Add fruit and granola to your yogurt for a quick and easy breakfast on the go

Photo Credit: Corbis Images

Breakfast is also a great way to adapt to a healthy diet. Those who regularly eat a sustainable meal in the morning often weigh less because an initial healthy meal supports better food choices throughout the rest of the day.

Winona State University’s Food and Nutrition Club not only support the implementation of breakfast, but it also advocates the meal to students throughout the university.

Many breakfast eaters also balance their calorie intake with exercise, helping keep their weight in check.

Club president Kara Helget describes FAN Club as a way to educate students on how to cook meals that are budget friendly, healthy, quick and easy. Each

march 2013

month the club hosts a theme that serves as the basis of a new meal. “It’s open to all majors,” Helget said. In honor of National Nutrition month, the FAN Club is making healthy recipes for students to sample. Photo Credit:

“The cafeteria is taking students submissions of their favorite recipes and we’re doing a healthy makeover on them,” Helget said. And when it comes to eating breakfast, Helget is a proud advocate of the morning meal. “Personally, I am a huge fan of breakfast,” Helget said. “Think about it: you hopefully sleep for eight hours and your brain is going on what you ate from the day before. So you’ve basically been fasting for hours. Breakfast definitely improves your mood and helps you focus. I personally encourage protein and whole grains, like my breakfast of Greek yogurt and flax this morning.”

morning and come back to my house later and find toast in the toaster or something.”

Helget isn’t the only person who supports eating breakfast. Winona State sophomore Tori Rehak eats breakfast every morning, which is usually comprised of a bagel with cream cheese and a glass of milk.

Winona State freshman Josh Klein implements a breakfast that is typically liquid-based.

“It’s the most exciting part of my morning,” she said. But for some, the meal can be a hard addition to a busy lifestyle. Winona State sophomore Alex Paulson sometimes forgets to eat when she wakes up in the morning. “Normally, yes, I eat breakfast, but lately I’ve just been flat out forgetting,” he said. “I’ll leave in the

FAN Club Meetings held at 6 p.m. once a month in the IWC, room 143

When he does make time to eat, Paulson said he prefers bagels, but also oatmeal, cereal and eggs, as well.

“I have a lot of 8 a.m. classes so I usually pick something up at the Smaug,” Klein said. “I’ll get a Protein Naked juice or coffee and a muffin.” The implementation of protein and whole grains in the morning can be very beneficial for overall health. According to the new Choose My Plate created by the U.S. Government, some of these benefits include a reduced risk for heart disease, better weight management and increased rate of vitamins, iron, magnesium and zinc. Whether you’re a breakfast person or not, it’s important to find an eating regime that works best for you. This is especially true for college students who jumble between classes, work and social lives every day. Breakfast provides students with energy for those early morning classes and helps balance their day with better food choices. Check out your university’s breakfast options for a quick meal made to go.

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Healthy alternatives

Nori Wraps and Sautéed Sweet Potatoes As college students, we know firsthand how busy and sporadic life can get. One minute you’re on top of all your work and the next you’re bombarded with group meetings, fast-approaching deadlines and extra curricular activities. No matter how hard we try, it seems impossible to keep track of it all. And in the midst of keeping our heads above water, we neglect the things that are the most important—our health and wellness. Contrary to popular belief, eating healthy doesn’t have to interfere with your busy schedule. In fact, if given the right amount of preparation, it can take up less time than waiting in line at the cafeteria or going out of your way to grab something convenient to go. If you haven’t heard of Nori wraps, grab your bags and run to the store. This nutrient-packed seaweed provide tons of vitamins including A, B1, B2, B12 and E, and is loaded with protein that’ll help keep you full and satisfied throughout the day. The red alga is also packed with iron that’s great for a natural boost of energy and makes for the perfect addition to speeding up metabolism and stabilizing weight. Implementing Nori into your diet is both convenient and easy. It can be eaten dry as a substitute for chips, crumbled over a seafood stir-fry or, in our case, eaten as the base of a delicious, flavorful wrap. The Nori wrap we’ve featured in this month’s Healthy Alternative was provided by Winona State University’s health and wellness coordinator Erica Thibodeaux and is the perfect healthy meal to make on the go. Photos and recipe provided by Erica Thibodeaux

wellzine | march 2013

INGREDIENTS • 2 Nori seaweed sheets • 1 cup chopped organic sweet potatoes • 2 kale leaves • 3 tbsp. olive oil • Sea salt • Chili powder

DIRECTIONS • Wash and chop sweet potatoes • Sauté potatoes in olive oil over medium heat, cover to steam • Wash and chop kale leaves, add to sweet potatoes and cook until tender • Season with sea salt and chili powder • Fill Nori sheet, roll up and devour

! y o nj


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e h t t e G events lateshtere!

Fit-Stop Tue


11 a.m. - IWC 138

3/5: Persona l Trainers 3/12: Spring

Break in Win ona

3/25: Gear De mo - Ou

tdoor Education & Recreation Center

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H av e Sprin

Healthy Mondays 7 p.m. - IWC 138

3/4: Mindful Eating 3/11: Resume Buildin g 3/25: Managing Anx iety and Stress

wellzine | march 2013


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Wellness Wednesdays 3 p.m. - IWC 138

3/6: Sleep and Food 3/13: The Truth About Suicide 3/27: Take-home workout

pen to all students, faculty an d staff!

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great break!

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Ways to Enjoy a


Spring break

Plan an adventure of some sort and do something explorative Go on a road trip and plan spots to stop and visit Explore your own city or county and find what makes your home unique and special

Photo Credit:

Stick to a family vacation; you don’t always have to go with friends Take on a new hobby and learn everything you can about it Ben Strand, WSU Freshman, Mass Communications Journalism

Wellzine March 2013  

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

Wellzine March 2013  

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