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WSU Health & Wellness Services, Vol. 1/ No. 8 | May 2013

Delicious Homemade

PIZZA FINALS WEEK Time to prepare!

Wapasha Community Garden

EDITOR’S FINAL LETTER I remember it like it was yesterday. It was an ordinary day. Wake up, eat breakfast, pack lunch, head to class. Nothing unusual. Nothing crazy. But when I was called into my professor’s office after my practicum class, I knew that it wasn’t going to be ordinary. Something unexpected was about to happen, something radical. “We’re launching a new health and wellness magazine and I’d like to offer you the job as the editor in chief,” professor Bowey said. He waited for my response because it took a moment for his words to register. Did he just say what I think he said? I’ve dreamed about editing a publication since I was little girl. I wanted nothing more my entire life. And right then, straight out of left field, I was offered the opportunity to pursue my dream, to start something great and to build a legitimate news source on campus. I couldn’t believe what had just happened. I accepted the position with open arms and immediately began meeting with the health promotion team to start planning. I had so many ideas in mind, so many goals. I couldn’t wait to get started. And before I knew it my senior year of college was underway and the magazine was published and ready for viewing. Just like that. We covered stories about the university’s new sustainable house, the importance of drinking water and what the heck you’re supposed to do when you’re single on Valentine’s Day. We included tips to incorporate a healthier lifestyle and added a healthy alternatives page for better college cooking. Design after design, we continued to grow and expand, playing with different graphic elements and trying our hand at a variety of layouts.

wellzine | may 2013

Our events calendar exploded with wellness opportunities and after hearing from so many faculty and staff who wanted in, we added a feature page to highlight the surplus of health and wellness opportunities available right on campus. And the student writers, they were incredible. I’ve had the pleasure of working one-on-one with some unbelievably talented and ambitious journalists throughout the past year who continuously surprised me with every issue. Their words enlightened my perspectives on life and their quirky personalities brought countless smiles to my face. And when the photographers came on board, I was absolutely floored. If you think taking photos is easy, you are seriously mistaken. I am filled with an overwhelming amount of joy as I look back over this past year. I couldn’t be more pleased of the magazine’s progression or more proud of the beautiful faces that made it happen. Without everyone’s hard work and dedication, none of this would have happened. And now, as I say goodbye to my time spent as editor, I feel even more blessed than I did when professor Bowey asked me to take charge. Kim Schneider, our very own Spiritual dimension writer, has accepted the opportunity to take my place next year and there’s no doubt in my mind that she’s going to shine. I can’t wait to see what’s to come for this one-of-a-kind magazine. Best of luck and a million thanks,

i m m Sa

n n a Luhm

contents pg 17 Preparing for Finals

pg23 Homemade Pizza pg15 Wapasha Community Garden 7 DIMENSIONS OF WELLNESS


09 11 13 15 17 19 21

03 05 06 07 23 25 27

INTELLECTUAL Hypnotherapy SPIRITUAL Bridging the Gap EMOTIONAL Get Talkin’ 1/2K event ENVIRONMENTAL Community Garden SOCIAL Finals Week OCCUPATIONAL Staying Healthy PHYSICAL Food Challenges


CALENDAR CREDITS Monthly Events and Holidays


SE TECH FRESHMEN NEWS Scholarships and Majors STUDENT GROUPS WSU Health & Wellness Clubs HEALTHY ALTERNATIVES Homemade Pizza BULLETINS Future Events - Don’t Miss Out! FIVE TIPS Health Benefits of Green Tea











credits PUBLISHERS Erica Thibodeaux Shawnessy Mohawk EDITOR IN CHIEF Samantha Luhmann GRAPHIC DESIGNER

Have a gr


May Observances







Health Vision Month Mental Health Month UV Safety Month National Teen Pregnancy Prevention Month National Fitness and Sports Month

wellzine | may 2013

WEDNESDAY Fit-Stop 11 a.m. The WELL












Gr 15


! n o i t adua 17



reat summer break! 22






Have you seen Molly? Jami Rosenbush, Liscensed Practical Nurse, Winona State University Health Services

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

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

IWC Fitness Center & Recreation Hours: Mon-Fri: 6 a.m. - 10 p.m. Sat: 10 a.m. - 6 p.m. Sun: noon - 10 p.m.

Molly seems to be on the minds of young people in our area more and more these days. Molly, the street name of a drug similar to Ecstasy, is a Schedule 1 drug, which means that is has no medical use and a high potential for abuse. According to Winona Health Dr. Brett Whyte, the drug is a hallucinogenic stimulant and its immediate symptoms might include a feeling of euphoria, jaw clenching and diminished anxiety. After taking Molly, all the serotonin from your brain is released at the same time. Those using the drug feel good for a while, but when their serotonin (which is important for mood) is depleted, they feel the opposite effect. Molly’s reputation among its users is that of a “safer” form of Ecstasy. But if people think they are taking a product they believe to be safer, they will likely have a higher potential to overdose, or use it in combination with alcohol or other drugs. There is great risk in developing a complication known as “serotonin syndrome,” an uncommon but very serious condition that can lead to death if not treated immediately. Some symptoms of overdose or serotonin syndrome include, but are not limited to, agitation, confusion, hallucinations, disorganized thinking and seizures. Late effects can also appear after using Molly, including residual paranoid thoughts, depression, irritability, decreased attention and insomnia long after use. There have been reports of Molly gaining popularity with young people, particularly those ages 16-24, as well. Many popular musicians have or are using the term “Molly” in their songs and hyping it as “all the rage” and “the way to party.” There are also T shirts available for sale that read “Have you seen Molly?,” which refer to this street drug. There has been much to see and hear that may spark curiosity to try Molly, but oftentimes individuals who use the drug possess very few facts about the drug. Do yourself or a friend a favor and get educated about this craze. It could save one of the “greatest times of your life” from becoming your last, or from a lifetime of health issues.

Learn More

Dear WSU Freshmen, You made it.

Southeast Tech There’s no question that pursing a college education is a big investment. But obtaining a degree doesn’t have to cost a fortune. Scholarships are an awesome way to help pay for your classes and they’re available to more students than you might think. Based on specific criteria such as academic success, financial need, personal goals and area of study, you could be eligible for big sum of money. The Southeast Technical Foundation is proud to support students’ financial needs by providing community support for several annual scholarships. In addition, there are many outside organizations that provide annual scholarships based on a variety of additional criteria. Students who meet scholarship standards are invited to apply. Scholarships are offered throughout the year for a variety of different areas.

You survived your first year of college. Wasn’t too bad, right? Now that you’re a sophomore, it’s time to start getting serious about your future. Have you declared your major yet? Decided on a minor? Do you understand your DARS and how to track your graduation progress? If you’re still unsure about a few things, now’s a good time to start planning and getting yourself up-to-date with your college career. Consider making an appointment with your advisor to start talking about possible routes as far as majors go. Make sure you’re enrolling in the right classes at the right times so you don’t get set back later on. It’s also not a bad idea to stop by the Warrior Success Center’s Career Services. Find out what future employers are looking for when it comes time for hiring so that you can become the most eligible candidate for the job. There are a ton of resources on campus that are able and willing to help. By getting a head start on your future, you’ll be that much more likely to land the job of your dreams. Check out the following hubs and set yourself up for success!

For more information about Southeast Technical Foundation scholarships, contact:

Career Services, Maxwell 314

Casie Johnson Assistant to the President 507.453.2663

Warrior Hub, Maxwell 222


For questions about external scholarships, contact:

Student Union, Kryzsko Commons Tutoring Services, Darrell Krueger Library 220

Freshmen News

Gale Lanning Director of Admissions 507.453.1443 Email

health & wellness services


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

Health & Wellness Advocates

Health & Wellness Advocates are sponsoring Winona State University and Southeast Technical College students to attend Winona State’s first-ever Wellness Conference; Wellness Exchange for Lifelong Learners. Students that are interested in attending the conference June 6-7 on the Winona State campus for free should submit a 250-word essay answering the following questions: - Why would you like to attend the conference? - How it will benefit their personal or professional wellness goal? Applications should be submitted to the Health & Wellness Advocates by May 8 for consideration. For more details about the conference visit the Wellness Exchange website or contact the Health & Wellness Promotion graduate assistant. Email


Sexual Health & Wellness Awareness Group The Sexual Health & Wellness Awareness Group will be participating in the “Get Talkin’ 1/2K” event next fall. To learn more about the event or to register early, contact Semcac Family Planning Clinic at 507-452-4307 or email the Health & Wellness Promotion graduate assistant. Email


Student Health & Wellness Advisory Corps The Student Health & Wellness Advisory Corps will be showcasing results from the 2012-2013 Population-Based Assessments of current wellness services and programs at the first annual wellness conference, Wellness Exchange for Lifelong Learners, June 6-7. These results will highlight the university’s strengths, weakness, opportunities and threats regarding health and wellness throughout campus. SHAC will also meet this fall to create recommendations to promote public wellness and improve wellbeing at Winona State. If you would like to get involved with the Student Health & Wellness Advisory Corps, email Health & Wellness Promotion graduate assistant. Email

FAN Club

Food and Nutrition Club The Food And Nutrition Club is open to all Winona State University students. The F.A.N. Club’s goal is to educate the public on good nutrition habits and to create a better understanding of where the food we eat comes from. The group will be performing numerous fundraising activities that will be beneficial to club members as well as the Winona State community. If you are interested in joining the club this next academic year, please contact Kara Helget for more information. Find us on Facebook!

Power in Diversity Diverse and Cultural Groups

Power in Diversity is offering an Inclusion and Diversity Training Program for students at Winona State University or Southeast Technical College. This workshop will give a down-and-dirty look at many aspects of diversity such as ethnic, cultural, sexual, gender, language and economic, and explain how people’s lives are affected by their diversity compared to other people. The workshop will also include strategies on how to best include and showcase active tolerance toward marginalized groups. If you would like to order the Inclusion and Diversity Training Program for your class, residence hall, campus organization or community event please contact Winona State’s Health Promotion office. Email

health & wellness services

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



with Winona Counseling Services Hypnotherapist

Dr. Mario W. Einsman

What is hypnotherapy? It’s basically working with the unconscious mind. There you can find things that on a conscious level you’ll never learn about. The human mind remembers pretty much everything – pre-consciously, as kids, as adults. Traumatic accidents or experiences will usually be blocked.

What does the treatment entail? It depends on what diagnosis you’re talking about, but let’s just say anxiety. I’m going to look for the source of the anxiety. Where did it originate from? Was it the parents being mean or abandoning them or being ostracized? All of these things can cause social phobias and I’ve discovered that in elementary or middle school is usually when all of this stuff happens. First we discuss it on the cognitive level what the issue is. I try to get as much information as I can on the cognitive level. If they don’t know where it comes from I can help them. All hypnosis is selfhypnosis and I’m just a guide. I don’t hypnotize anybody; I guide them towards it with their permission. The most common misconception is that you’ll do things that you won’t normally do.

2013 2012 wellzine wellzine may | october

Dr. Mario W. Einsman utilizes hypnotherapy to treat local Winona residents

Photographer: Stefani Schmidt

How long have you done hypnotherapy? I’ve been involved with hypnotherapy for 20 years.

Students can be treated with hypnotherapy to help manage stress Photographer: Samantha Whillock

Why did you get into hypnotherapy?

What successes have you had with it?

I used to be a high school teacher. I taught overseas, I taught in high schools around here and I taught technical education in college. When I got through graduate school I came in with common sense and right away I started up a clinic and I found that common sense isn’t so common. In fact, one lady said it best that common sense is actually uncommon. I apparently had uncommon sense. I was doing what everyone else did to deal with stress, mindfulness and writing down triggers. It’s all great, but does it do anything? They say just stop thinking about it, just stop drinking, but that doesn’t work. We all have the answers.

It’s very successful and very permanent typically. I know all of the other therapies out there like cognitive therapy and reality therapy and I utilize a mixture of all of them. Usually they [people] come to see me as a last resort because nothing else has worked.

What kinds of ailments do people see you for?

Have you experienced hypnosis? Every conference I go to I have to be hypnotized. It’s part of the practice. If you don’t have any frame of reference for doing it, how are you going to do it to others? I pretty much do it every other day or so. It’s refreshing. The human mind wants to shut down every once in awhile.

Depression, anxiety, habit disorders, kids with phobias, adults with phobias, driving phobias, all sorts of fears or concerns and even indecisiveness, it goes on.

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Kim Schneider, WSU Freshman, Mass Communications Photojournalism and English




Spring is a time of new beginnings. The rain transforms the grass green and flowers begin to poke through the ground. Nature has a fresh start after a long debilitating winter. Comparably, this spring the Gay, Lesbian, Bisexual and Transgender and religious communities at Winona State University have made an effort to better meld the two communities and build a stronger relationships amongst it’s members. There have not been serious issues between the two communities on the Winona State campus in current years; however, there has been tension between the GLBT community and religious communities throughout history. Nevertheless,


members of each community on Winona State’s campus are working to reach a common ground. Winona State junior Al Bitney hosted an event titled “Bridging the Gap” that brought together nearly 35 people to talk about GLBT and religion. The event consisted of a panel of students who consider themselves as members of both the GLBT community and the religious community. Bitney was inspired to create this event after hearing a fellow peer at a religious retreat claim they had cured a queer person of their homosexuality. “I decided I really wanted the Christian community to be more educated about the GLBT community,”

Not all religions are against gays, lesbians, bisexuals and transgender people

Photo Credit: Corbis Images

may 2013

Bitney said. “I just want more of an understanding between the two groups.” As a result of the controversial Marriage Amendment in the Fall 2012 elections, tension between these two groups was visible throughout the state. Many people differed on the definition of marriage; billboards, advertisements, and signs appeared everywhere urging voters to vote one way or another. While tension between these two groups is evident from time to time, it’s important to establish that not all of the religious community and GLBT community oppose each other. Each member on Bitney’s panel proves that positive experiences between the two communities do exist. “It’s ok to be queer and Christian,” Bitney said.

from defining what it means to be Christian, the controversy of premarital sex, and the phrase often heard: “Hate the sin, love the sinner.” “It was a great jumping off point,” Bitney said. “It really started conversations.” Starting conversations between the GLBT and religious communities was Bitney’s goal. In fact, during the fall election, Minnesota United for All Families centered their Vote No Campaign on the same tactic. The campaign focused on starting conversations about homosexuality with friends and family. Why couldn’t the same approach work on a smaller scale for a college campus? “I hope both sides can come to a place where love is what’s coming out,” Bitney said.

Several members of the GLBT community reported that they have experienced hostility from religious institutions in the past after coming out as a member of the GLBT community. Brett Burger, a member of the GLBT community at Winona State, experienced enmity when a friend said that she accepted his lifestyle but believed that marriage is sacred and should be between a man and wife. “We are no longer friends,” Burger said. “On the other hand, my best friend is Lutheran and extremely religious. She has supported me inside and out since day one! So overall, it really depends on the person and their religion.” It was Bitney’s experience, and those with similar experiences, that made her want to dissipate any tension between these two groups on campus. “It definitely changed how I viewed my church,” Bitney said. Bitney, along with members of the GLBT community cleared up any misunderstandings for their religious friends by answering questions about their lifestyles at the panel. Questions ranged

A variety of Winona State University’s religious groups are reaching out to the GLBT community to establish a common ground Photo Credit: Corbis Images

health & wellness services

Samantha Luhmann, WSU Senior, Mass Communications Journalism and Spanish

Emotional wellzine

Get Talkin’

Semcac Family Planning 1/2K Event The “Get Talkin’ 1/2K” event is postponed until September due to weather conditions

Without communication, we wouldn’t have relationships. But, ironically enough, most couples aren’t communicating.

By beginning with simple, open-minded questions, couples can move on to more serious topics at their own pace.

Not about sex, anyway.

Charlie Bach, a member of Winona State’s Sexual Health Awareness Group, said by using enthusiasm through conversation starters, people feel more comfortable talking with one another.

Semcac Family Planning Clinic is on a mission to get conversations about sexual health started by hosting the first ever “Get Talkin’ 1/2K” event, designed specifically to generate conversations among relationships. The event will take place on the Winona State University campus and include a variety of conversation starters to stimulate discussions. Chrissy Feine, family planning director and registered nurse at Semcac Clinic, said by providing an assortment of neutral questions throughout the walk, relationships of all kinds will feel more inclined to join. Conversation starters that will be displayed during the walk include such questions as “what is the first thing you notice about someone?,” “what kind of life do you dream about having?” and “how many Facebook friends would you actually consider your friends?” “We didn’t want the girlfriend package where you talk about your favorite jeans,” Feine said. may 2013

“Communication is key in keeping yourself from crossing boundaries, making people feel uncomfortable and knowing a person’s viewpoints,” he said. “By showing the Winona community how important communication is and showing that talking about even serious things can be fun, people will be able to build stronger relationships.” But is a 1/2K event really a conversationfriendly setting? Feine said they decided against hosting a full 5K event because a lot of people who aren’t very athletic could feel intimidated to attend. The purpose of the event is to engage couples in conversation, not to race or compete, and a simple 2.5-kilometer walk would enable them to do so.

The “Get Talkin’ 1/2K” event is a great way to build stronger connections between any pair Photo Credit: Semcac Family Planning Clinic

“A half K is silly enough and short enough [to get everyone involved],” Feine said.

“Talking is a gateway to everything,” Feine said.

Although the event’s main purpose is to strengthen the relationships among couples so they feel comfortable enough to talk with each other about sex and sex-related topics, the event is open to relationships of all kinds including mother-daughter, father-son, brother-sister and friends. Anyone is invited to attend, Feine said, and everyone is encouraged to talk.

And even if couples have no problems sharing their feelings, the event can be a good excuse to spend some time together.

Talking is extremely important when it comes to all relationships and many arguments and tension could be avoided if people learned to communicate with each other, Bach said.

The “Get Talkin’ 1/2K” event will be postponed until September due to winter weather conditions. For more information or to register early, contact Semcac Family Planning Clinic at 507-452-4307.

“Communication allows individuals to express feelings, express concerns, teach others and present new ideas,” he said. “Talking and good communication is key in building a relationship that is strong and healthy.”

“Communication allows individuals to express feelings, express concerns, teach others and present new ideas,” Bach said. “Talking and good communication is key in building a relationship that is strong and healthy.”

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Sarah Christiaansen, WSU senior, Journalism and Creative Writing

Environmental wellzine

Wapasha Community Garden T

he Wapasha Community Garden began as a place where Winona residents can grow vegetables. But over time, other things started to grow. For every tomato produced, a friendship blossomed. For every cucumber grown, a community started to build. Located behind Winona Health near Lake Winona, the Wapasha Community Garden has flourished since its establishment in 2009. The garden began due to a grant from the Frozen River Film Festival. Its purpose was to promote the use of organic foods. Filled with plots for vegetables and bordering flower strips, the garden doing just that today. Jan Taylor, garden coordinator, has been planting in the Wapasha Community Garden since day one. Taylor said anyone who lives or works in the city of Winona could obtain a plot in the garden. Each plot is either a 16 by 16 foot area or an 8 by 16 foot space. “[The garden] provides the opportunity to grow healthy food,” Taylor said, “Especially to those who don’t have a yard or space in their own yard.” Garden members also donate extra produce to the Food Shelf once a week. Not for profit, the garden encourages members to share food with family or friends.

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In addition to building a community, growing and caring for vegetables and plants can be a positive addition to a gardener’s health.

a senior at Winona State University, said. “I never bring my phone or computer to my garden, so I can really slow down and enjoy what I am doing at that moment.”

Taylor said some of the benefits include “eating more healthily, good exercise, an opportunity for families to work on a project together and a community aspect of gardening with other gardeners.”

In addition to slowing down, it is now scientifically proven that gardening improves overall satisfaction with life.

Some other positive aspects of gardening include lowering health risks like osteoporosis and diabetes, getting better sleep, reducing stress, improving patience and even serving as an outlet for creativity.

Professors from the University of Texas and Texas A&M University surveyed about 300 older adults and asked the adults how they would rate their optimism levels, strength levels and love of life. The data collected showed that gardeners scored considerably higher than non-gardeners.

“One thing I love about gardening is that I get to unplug from my life, “ Molly Barrett,

Another benefit of gardening is the stories that can come out of it. “A couple of years ago the garden became overrun with voles,” Taylor said. “One of the gardeners spent the summer trapping them and ‘vole-proofing’ the compost bins with wire.” Taylor said another gardener let his young son do target practice on the voles with his new bow and arrow. One gardener even had a dog that was good at catching the voles. “But what worked best was the Cooper’s hawk that hung out on the shed roof and hunted them,” Taylor said. The garden hosts a variety of event throughout the year such as the Plant Sale from 9 a.m. to 1 p.m. on May 4 in the community garden. For the sale, gardeners are encouraged to donate extra plants. One hundred percent of the proceeds go to sustaining the garden. Barrett said she currently only gardens with her mother, but after hearing about the Wapasha Community Garden, she wants to branch out and give it a try.

Gardening can help sustain a healthier lifestyle

“I’m definitely going to look into obtaining a plot,” Barrett said. “I love gardening and I can’t think of anything better than gardening with other people who love it too.”

Phot Credit: Corbis Images

health & wellness services

Finals Week:

The Crash Course Study Guide It’s that time of year again. Buckle down the hatches, finals week is finally here.


Eileen Jennings, WSU Sophomore, Spanish and English

Everyone has gone through at least one round of finals at this point, if not more. And with grades hanging in the balance, crunch time begins.


According to “Study Habits, Skills and Attitudes,” a study performed by the University of MinnesotaTwin Cities Study motivation and study skills exhibit the strongest relationships with both grade point average and grades in individual classes.” The following is a list of some helpful study habits that should make studying easier.

Group Study Study groups can be a great way to study for many students, oftentimes giving students motivation to not procrastinate. Study groups are great for different viewpoints on certain topics. Working with other students can be a great way to get clarification on points of discussion that a teacher isn’t clear on, as well. For shier students, study groups are a great way to get to know people in classes and make new friends. But if you’re someone who is easily distracted, studying with other can be anything but helpful. In some cases, study groups can be distracting and students won’t study, instead they will socialize. “I don’t study well to begin with, and if I study in a group, it gets worse,” Sam Schollmeier, a junior at Winona State University said. But everyone is different and recognizing if studying in a group or alone is something that is learned.

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Group mentality’s often change from semester to semester; if it didn’t work last semester, try again with someone else this semester. If friends are a detrimental to the study group, try meeting without them or with a different group.

Eat Healthy The saying “you are what you eat” often rings true. As food is the body’s main source of energy, it should always be at the top of the list of priorities to eat as healthfully as possible. This is no different when it comes to studying for exams, completing projects and writing papers. Keeping a maintained diet will help staying focused during crunch time, as well. The farmer’s market offers great deals on local produce in warmer weather and shopping for vegetables, fruits and herbs when they are in season also makes it cheaper for college students. Buzzwords for foods that boost brainpower are those that are rich in healthy fats, such as omega-3 fatty acids, B-vitamins and antioxidants. B-vitamins and Vitamin C are also known to help cope with anxiety. The best advice when it comes to adapting to a healthy diet is to try and stay away from caffeine. Students often stay up late to study or to work on various projects and papers and turn to coffee to help them get through. However, caffeine has negative side effects for studying, as well. According to “Effects of Caffeine on Learning Memory,” a recent study performed by Laboratótorio

de Fisiologia e Farmacologia do Sistema Nervoso Central in Brazil, “higher doses [of caffeine] can suppress behavioral activity and even performances with learning and memory.”

De-stress Sometimes stress can be an excellent motivating factor.In fact, certain amounts of stress are healthy for the body. However, everyone needs to incorporate relaxation into their lives and to forget all about life’s problems from time to time, especially during finals week. A short walk, run or some sort of exercise can boost retention, too.

pairings compare to just 82 percent for their peers.” Everyone would love to sleep for a good eight hours if they could; however, this isn’t always possible or likely. But even a small amount of sleep is better than none. “Four hours a sleep a night, otherwise you won’t remember what you studied anyways,” Amanda Chartrand, a student at Winona State, said.

Mentality Having a positive outlook on anything will make life more enjoyable. A positive mentality about studying will make it easier to sit down and study, as well as make it more gratifying. Students who show a strong, passionate bond to school and learning are likely to work harder at it.

According to a recent study on exercise and memory acquisition by the University of Groningen, “enhanced physical activity is associated with improvements Sometimes stress can be in cognitive function in rodents as well as an excellent motivating humans.”


But most studies don’t just show how being active can improve test scores. Students demonstrate how de-stressing is important in their exam preparation, as well. “I usually take a break to watch an episode of something from Netflix to relax in between chapters and get away from studying for awhile,” Kate Sheffield, a sophomore at Winona State, said.

Sleep As sleep is the most important part of any college student’s day, a nap in between studying is almost certainly needed. Taking a short nap break in between studying aids in memory retention as it allows time to help the brain recover.

Being excited about studying is not easy, as most often it is difficult; however, when someone is excited and passionate about learning, is going to attempt to learn more.

Those who are eager to learn are also shown to be more likely to study more often, which will increase their likeliness of having confidence when taking the exam. Confidence is the biggest aid in taking an exam well. Negative thinking, especially self-deprecating thoughts, will cloud a mind and detract attention away from an exam, paper or project. Having confidence during an exam is a result of studying, but sometimes multiple exams, projects and paper add up. Learning proper time management and taking on homework assignments one at a time will help. “I don’t think about the finals. I take them one at a time and try not worry about all of them,” Schollmeier said.

A study performed at Harvard Medical School showed that “sleepers accurately recalled 94 percent of the

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in the Working World

The end of spring semester is here. For many seniors, super-seniors and beyond, this means graduation, internships or for those of you who are education majors, student teaching. But before all the excitement begins, there’s finals left to conquer. All throughout campus students are preparing for finals into the long hours of the night, not that they haven’t been preparing all semester instead of putting everything off until the last minute… In addition to projects, papers and exams, upcoming graduates are beginning to think about


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

Staying Healthy


the next steps they are expected to take—landing their first “adult” job in the “real world.” And for some, many of these new jobs will put them behind a desk in a cubicle or an office for eight hours a day. Staying healthy in such sedentary job situations is most likely going to require a shift in lifestyle for many graduates. Shari Harman, a nurse practitioner at Winona State University’s Health Services, offered tips on what people can do to stay healthy at work. First, she focused on physical activities.

Attending workout classes with coworkers can be a great way to stay active during the busy work week

Photographer: Prairie Kramer

may 2013

Incorporating regular physical activity is important when transitioning to a full-time job Photographer: Prairie Kramer

“Use part of your breaks to walk—even ten minutes helps,” she said. “Also, make sure to check your posture when sitting in your chair. Make sure your back is aligned and check yourself regularly.” Blair Rummel, Winona State intramural fitness instructor agreed with Harman and said finding coworkers who want to stay healthy is a great way to get you moving, as well. “Join a gym with your coworkers,” she said. “It will keep you and your coworkers accountable since you can motivate each other to work out.” Rummel also suggested walking meetings. “Walking meetings are great because you can simultaneously exercise and get work done so you don’t have to find the time to do both,” she said. Preparing ahead of time for lunch can also be a good way to stay healthy in the working world. Harman said packing a light, nutrient-full meal for lunch will help you stay alert and ready all throughout the day. “Limit going out to eat to only once or twice a week,” she said. “Avoid a heavy carb lunch; those meals will make you sleepy in the afternoons.”

Rummel agreed and suggested packing meals ahead of time so that you’re always prepared. “Pack a healthy lunch the night before so you don’t find yourself scrambling in the morning, which can ultimately cause you to end up going out to eat,” she said. It can be tempting to take a trip to a fast-food drive thru for your afternoon meal, but thinking about your long term goals for living a healthy lifestyle can help keep you on track. Although staying healthy in the working world can seem like a daunting task with all of the sedentary situations and tempting fast-food options, there are small things that can be done to avoid unhealthy behaviors. By beginning a new job in a healthy way, there is an increased chance that you will stay in that pattern and continue to stay healthy throughout your time at that job. Good luck to all the students graduating and remember to keep the healthy tips in mind as you begin your first jobs!

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Food Challenge



Sarah Christiaansen, WSU senior, Journalism and Creative Writing

A spoonful of sugar helps the medicine go down.


But a spoonful of cinnamon is not the same (neither is chugging a gallon of milk in less than an hour). Eating six saltine crackers in one minute probably won’t induce ralphing, but it certainly doesn’t make a mouth happy. Food challenges such as these are becoming a college phenomenon not only in the kitchen, but throughout the world of YouTube, as well. But no matter how entertaining the effects of swallowing a spoonful of cinnamon can be, such challenges can have some serious health side effects. In order to better understand the physical repercussions, I decided to try the saltine challenge, one of the more simple experiments of the food challenges. Imagine eating all the salt in the ocean. This is what the saltine challenge is like. The goal: eat six saltine crackers in one minute without the assistance of any liquid. The contender: me (unfortunately). The result: failure. I’ve always been a fast eater (only slowing down when I go on a date – very rare), and I figured I could conquer this challenge. Six crackers weren’t many, right?

The Cinnamon Challenge is just one of the newfound food challenges that is growing in popularity Photo Credit: Corbin Images

up any and all saliva in the mouth. I was left with a salty, dry mess and only powered through four of the crackers. The saltine challenge is just one of the many diverse food challenges in which college students engage.

Unfortunately, I overestimated just how quickly I could eat.

One of the more popular challenges is the cinnamon challenge. The premise is to eat a tablespoon of cinnamon sans liquid—basically impossible.

One minute seemed manageable, but I forgot to take into account the fact that saltine crackers suck

The mouth creates saliva when chewing edibles. But when you’re only eating cinnamon, the spice

may 2013

becomes a chunky mass that is difficult to swallow. Jeremy Ertl, a senior at Winona State University, has tried the cinnamon challenge and did no succeed. “It was awful!” Ertl said. “It felt like a desert in my mouth. Everything was so dry, and it tasted disgusting.” Ertl felt no dangerous long-term effects, but that is not to say there aren’t any. According to the American Association of Poison Control, the number of calls to poison centers concerning people ingesting cinnamon as part of this challenge has increased drastically since the beginning of 2011. Poison centers received 139 calls about exposure to cinnamon in the first three months of 2012; 30 of the calls required medical evacuation from the experimenter’s house. Moms, it’s time to hide the cinnamon. The AAPC said the long-term effects of the cinnamon challenge include lung problems such as collapsing or inflammation and in some cases pulmonary edema. The milk challenge is another food challenge that may cause unwanted effects. The goal of this challenge is to chug a gallon of 2 percent or whole milk within an hour—and not throw up. Sounds easy, right? However, the human stomach is only meant to hold half a gallon of milk. This challenge requires the contender to drink an entire gallon. Got milk? Probably not. Hannah Struck, a senior at Winona State, tried this challenge with three of her friends. “It was terrible,” she said. “We all failed and ended up throwing up from being so uncomfortably full. I would never do it again.” Struck, along with many other participants in this challenge, experienced an overdose of lactose.

Cow’s milk contains lactose, which is milk sugar. Most people can digest this without discomfort. However, drinking a gallon of milk in less than an hour can overwhelm the digestive system’s capacity to digest the lactose. Besides bragging rights, why do people continue to take on these challenges? For me, the thrill of the competition was definitely a factor. I wanted to prove to myself that I could do something so seemingly simple. But there’s no way I would ever swallow a tablespoon on cinnamon. Looking for competition? I think we should all stick to watching “Chopped” or “Iron Chef” on the Food Network instead.

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Healthy alternatives

Homemade Pizza Everyone loves pizza. Domino’s, Pizza Hut, Sammy’s, God Father’s. They’re all simply delicious. But when it comes to pizza it’s unlikely that you’ll find one that’s truly healthy, let alone low in calories. However, just because the convenient, delivery options aren’t very wholesome, that doesn’t mean that pizza can’t be nutritious. Try our healthy alternative to pizza by making your own from scratch! This recipe includes healthful ingredients such as tomatoes, mushrooms, pesto and fresh mozzarella. To make the pizza even more nourishing, consider purchasing all your ingredients from the Winona Farmers Market. If you’re not into some of the ingredients, feel free to try some of your own! Pick up a jar of crushed tomato instead, or throw on some more flavorful vegetables such as bell peppers and onions. The beauty of homemade pizza is that it’s yours for the taking and frankly, you can’t go wrong. But if you’re lost, you might want to stick to the ingredients. Photos and Recipe provied by Erica Thibodeaux

wellzine | may 2013

INGREDIENTS • • • • • • •

Whole-wheat pizza crust Fresh basil Pesto sauce Tomatoes Mushrooms Beef sausage Fresh mozzarella

DIRECTIONS • Preheat oven to 400 degrees • Pile ingredients onto pizza dough • Bake for 20 minutes without meat • Bake for 30 minutes with meat

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Green Tea Five reasons why you should drink it


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Green tea is loaded with antioxidants. According to WebMD, catechins, at type of natural phenol found in green tea, scavengers for free radicals that can damage DNA and contribute to cancer, blood clots and atherosclerosis. Catechins are also helpful with killing bacteria that causes tooth decay, bad breath and gum disease, which, in many cases, causes tooth loss.

Regular consumption of green tea aids in bone health, decreasing the risk of osteoporotic fractures and diminishing bone loss. The herb also supports the activity of bone building cells that help sustain strong bones.

According to, the catechins found in green tea create thermogenesis, the production of heat within the body that relates to burning calories. Drinking green tea can help reduce fat oxidation and burn more calories, helping significantly in weight loss.

Drinking at least one cup of green tea a day is shown to reduce the risk of heart disease and stroke by 44 percent, according to a recent study published by Harvard Health Publications. Regular consumption of the herb is also shown to reduce cholesterol levels, which aids in a healthy heart.

Green tea inhibits cancer growth. According to WebMD, a recent analysis of 22 studies that probed the correlation between high tea consumption and reduced risk of lung cancer concluded that by increasing your daily intake of green tea by two cups could reduce the risk of developing lung cancer by 18 percent.

Samantha Luhmann, WSU Senior, Mass Communications Journalism and Spanish

Wellzine May 2013  

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

Wellzine May 2013  

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