Page 1

WSU Health & Wellness Services, Vol. 2/ No. 2 | October 2013

Hookahs and E-Cigs banned on WSU Campus pg 21

Get in shape with Smart Phone Apps pg. 09

Miss your pets? Visit the Companion Canine pg. 17


Although summer has always been my favorite season, I think there is something in my Minnesotan blood that craves cold days—fall is so exciting to me. I get sick of wearing shorts and tank tops and end up being grateful for the chilly weather that means so many wonderful things: thick sweaters, jeans, hot tea—the list goes on. Maybe I am just a bit childish, but nothing makes me happier than that satisfying crunch as I step on colorful leaves strewn about campus. Soon the bluffs will be peppered with red, orange, and yellow treetops.

wellzine | October 2013

Below: A view from Garvin Heights, image courtesy of Abby Nixt

Autumn is a gorgeous time of year. If you are anything like me, my motivation near midterms dramatically decreases. I no longer have time to go to the gym regularly and even doing the smallest of assignments feels like climbing to the top of Sugarloaf. This month our Intellectual Dimension covers different iPhone apps that motivate you to workout. From Zombie chases to a fitness friend, there’s an app for that. Or maybe the stress of your busy schedule is seeping into every aspect of your life—sleeping habits, extreme procrastination, and your diet (have you ever tried chocolate covered potato chips?).


We have five easy tips to help you avoid the freshman 15. Especially with the Electronic Cigarette fad, a lot of people have the habit of blowing smoke rings to relieve stress. However, now you will have to take it off campus. Take a quick look at the Physical Dimension for information on Winona State University’s recent moratorium on Electronic Cigarettes and Hookahs on campus. Regardless of what October brings for you, whether it be exams on top of exams, or just Halloween and Homecoming excitement, Wellzine is here for a little break from your average busy day.

r e d i e n h c S

contents Walk A Mile in Her Shoes 2013

pg13 pg 15 Smartphone Exercise Apps,

pg 17 Compainion Canine 7 DIMENSIONS OF WELLNESS


09 11 13 15 17 19 21

03 05 07 08 23 25 27


New Health and Fitness Smartphone App Trend


Voices of the Past: Woodlawn Cemetery Walk


Winona Renewable Energy Tour: Making a Change for Cleaner Energy


Being A Loyal Companion


A Major Affair


E-Cigs Ban on WSU Campus

Keeping you Healthy



Dangers of Alcohol



Tutors & Advocates


S.H.A.G. & Advocates news


October Bulletins


How-to avoid the Freshman Fifteen












Anxiety Management Seminar: Changing Anxious Behaviors, 2pm, IWC 222


Crime Prevention Month Diversity Awareness Month


Fit Stop: Feel Your Boobies 11am, IWC 138

Healthy Monday: Love on the Rocks, 7pm, IWC 138

Anxiety Management Seminar: Changing Anxious Behaviors IWC 222



Well Cafe, 4pm IWC 143

Cam Neely

October Observances


Fit Stop: Body Composition 11am, IWC 138

Anxiety Management Seminar: Healthy Monday: Stop the Stigma- A Conversation on Calming the Anxious Mind 2pm, IWC 222 Mental Health 7pm, IWC 138

Shawnessy Mohawk

Kimberly Schneider


Anxiety Management Seminar: Calming the Anxious Mind 2pm, IWC 222

Healthy Monday: TV Shut Off Week Activites 7pm, IWC 138

Fit Stop: Volunteering in the Community 11am, IWC 138

Domestic Violence Awareness Month National Book Month National Breast Cancer Awareness Month National Bulling Prevention Month National Dental Hygiene Month Self Promotion Month wellzine | October 2013



Healthy Monday: Canine Companions 7pm, IWC 138


Fit Stop: Blood Pressure 11am, IWC 138 Flu Shot Clinic 10am - 2pm Kryzsko Commons East Hall Oak Rms E, F, & G




Wellness Wednesday: Freshmen 15 3pm, IWC 138


Wellness Wednesday: Truth about Suicide - Real Stories of Depression in College 3pm, IWC 138


Feel Your Boobies 1pm, Courtyard Wellness Wednesday: So You Got Game 3pm, IWC 138










National Depression Screening Day Screenings Kryzsko Dining Room E 11:30-3:30.

Feel Your Boobies 11am, SmaugLower Hyphen





Wellness Wednesday: Resolving Conflicts Peacefuly 3pm, IWC 138

Wellness Wednesday: Love is Not Abuse 3pm, IWC 138



Walk A Mile in her Shoes 3pm, Windom Park

Have a safe and fun Homecoming!


Flu Shot Clinic 10am - 2pm Kryzsko Commons Dining Room C&D



Dear Students,

Mon-Fri: 7:30 - 4:30 p.m.

My name is Carla Stenulson andand I am a Winona State University graduate assistant in the Health & Wellness Services Department where I work on the Health Promotion team. We are located in the WELL, IWC 138. If you know who I am already, you may have attended one of the group sessions that I facilitate on campus for students who have violated Winona State’s alcohol policy. Beyond that aspect of my job as a graduate assistant, I have a deep desire to understand what students face in regards to the drinking culture and norms. This will assist the Health and Wellness Services Department’s effort to help you be healthy and informed about your decisions regarding alcohol.


Drinking is always a campus issue during the first few weeks of fall. This year there have been a record number of students sent to detox due to extremely high blood alcohol levels. This means that students are not only drinking but they are binge drinking—a dangerous habit. Many students may feel like this type of drinking is okay or that it is normal. However, the opposite is true. Binge drinking is associated with many dangerous consequences for the drinker, their friends, and the community.

IWC 222 Hours:

IWC 130 Hours:

Mon-Fri: 9 a.m. - 5 p.m.

Approximately 78 percent of incoming freshmen at Winona State report being non-drinkers or light drinkers. If you think this number sounds high, you are not alone. Most people vastly overestimate the number of students who drink heavily and abuse other drugs. With the vast majority of popular media portraying binge drinking as the norm, it is no wonder that this assumption is common. According to Vaughn Wallace, reporter for Time magazine, over 25 percent of chart music lyrics in the last three years mention and idealize booze and binge drinking. It is nearly impossible to escape these messages that promote risky drinking behaviors. However, you can rise above those messages and understand that drinking alcohol excessively is incredibly dangerous. Homecoming week, Campus Improvement Day and Halloween are usually high-risk times of the year when it comes to drinking. This month I urge you to reflect on your choices about alcohol and consider whether or not those choices are congruent with your values. Will the decisions that you make about alcohol aid in your personal and professional development during your time here at Winona State? For more information, please contact me at healthpromotionga2@winona. edu. If you would like to talk to someone about concerns you may have regarding your drug and alcohol use, you may set up an appointment with a counselor by contacting Winona State Counseling Services at 507-4575330. I wish you a wonderful, healthy and happy 2013-2014 school year. Carla Stenulson

National Depression Screening Day Counseling and Wellness Services is offering two events for students in observation of National Depression Screening Day. On Oct. 9, as part of the Wellness Wednesday series, Winona State students will share their personal stories of depression, anxiety, or suicidal thoughts. Please join us in IWC 138 at 3 p.m. to learn about important warning signs and accessing support for yourself or a friend. On Oct. 10, free confidential screenings followed by a consultation with a professional will be available in Dining Room E in Kryzsko Commons from 11:30-3:30 p.m. For more information, please call 507.457.5330.

Anxiety Management Seminars Winona State Counseling & Wellness Services is offering a series of seminars for any student who wants to learn more about managing stress or anxiety. Please join us for any or all of the four weeks. Week 1 – Understanding Anxiety Week 2 – Calming the Anxious Body Week 3 – Calming the Anxious Mind Week 4 – Changing Anxious Behaviors Counseling & Wellness Services, IWC 222 Mondays & Tuesdays 2-2:50pm Starting the week of September 23 For more info: 507.457.5330 Each class is offered twice per week health & wellness services


Dear WSU Freshmen, Introducing… Workout Buddies!

Southeast Tech As midterms are fast approaching, you may still have several papers, projects and questions before mid-semester hits. Stop by the Learning Resource Center today. The LRC has tutors available for a variety of general and technical courses students may be taking. You can make an appointment with a tutor or stop in to see if there is a walk-in tutor available. Tutoring services are free for all enrolled students. The LRC provides both professional and student tutors. Contact tutor coordinator for more information. Don’t have time to meet in person? No problem! Smarthinking is an online tutoring service that Southeast Technical is making available to all students. Smarthinking provides tutoring in mathematics (basic math through Calculus, including Bilingual Math), Biology, Intro Human A & P, Chemistry, Organic Chemistry, Physics, Economics, Accounting, Intro to Finance, Statistics, Spanish, and Writing. Tutoring is available around the clock. With Smarthinking you can: • Connect with an e-structor and interact with a live tutor. • Submit your writing for any class to their Online Writing Lab. • Submit a Question and receive a reply from a tutor. For more information, login to D2L.

health & wellness services

When it comes to working out, there are usually two types of people: those who prefer to work out with a partner, and those who prefer to go it alone. The Health & Wellness Advocates created a Workout Buddies program dedicated to making it easy for individuals who prefer to work out with a partner to get out, get active, and interact with each other, primarily through sport and recreational activities. Students that participate in the Workout Buddy program can benefit by breaking down that barrier that prevents them from being active. Workout Buddies can be requested via email for a variety of activities such as running around the lake, fitness classes, canoeing, kayaking, or just touring the gym. Although they are very active, they are not personal trainers. Workout Buddies just serve as that friendly face or extra motivation for students when working out. If you are interested in requesting a Workout Buddy or becoming a Workout Buddy, contact the Health & Wellness Advocates.

Freshmen News



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.


Health & Wellness Advocates Feel Your Boobies, Are You Doing it? It’s National Feel Your Boobies Week from Oct. 11-18 and our goal is to help you to “Feel Your Boobies” and “Remind A Friend.” During this week the Health & Wellness Advocates will be providing you with free and fun ways to remind you to “Feel Your Boobies.” The club will be at Fit Stop with demos and resources 11 a.m. to noon on Oct. 12 outside the Well in the Integrated Wellness Complex. For more information about the reminder campaign, please contact


Sexual Health Awareness Group (SHAG) This peer education program, co-advised by Winona State University’s Health and Wellness Services and Semcac Clinic, is in the preliminary stages of becoming an official Winona State Club. SHAG aims to promote sexual health through education and awareness by incorporating their core values, “Talk, Protect, Respect, and Enjoy”, into all educational workshops and outreach activities. Semcac Clinic program has expanded to a partnership between Health and Wellness Services, Semcac Clinic, and the Student Health and Wellness Advocates. By promoting communication of healthy sexuality and safer sex, creating open and honest environments to foster sexual health, and increasing availability of sexual health services for Winona State students, Southeast Technical students, and the Winona Community, SHAG has the opportunity to provide more inclusive sexual health education and awareness. Interested in joining? Contact Semcac Clinic at:

Email Or check out online:


Everywhere you look at the gym people are hauling their phones around. Even as they run three miles on the track or do 50 crunches, their phones are attached to their hand like another limb. So what are people using these phones for? The obvious answer would be music, since the everobvious headphone cords are protruding from the smartphone. But a smartphone can do so much more than call, text and play games these days. However, a new trend has developed with people using their smartphone apps to help them work out better. I recently started using my iPhone as an almost personal trainer and I’ve seen others do the same when they post their runs on Facebook.


Stefani Schmidt, Senior Journalism and Political Science

New Health and Fitness Smartphone App Trend


October 2013

What are these apps and what do they do? A simple Google search of health apps brings up articles that list the 50 best health apps or promise the 20 hottest fitness apps. Some of these applications are specific to running and exercise, while others deal with calorie counting and diets. Austin Eschweiler, a senior in the Recreation and Tourism Department at Winona State University is one person who uses a mixture of both on his Android phone. Eschweiler uses Runtastic, Zombies, Run!, My Fitness Pal, and Runtastic: Pushups. “My running improved quite a bit,” Eschweiler said about his performance since using Runtastic. “When I started running I was around a 10-minute mile. The fastest I’ve clocked during my run now is about seven minutes and 15 seconds.”

Eschweiler also likes to mix it up a bit and use fun running apps like, Zombies, Run! The premise behind this app, according to their website, is to motivate users to run faster by immersing them in a story where a hoard of zombies is chasing them. “I wanted something else to do while I was running,” Eschweiler said. “The idea of a zombie game intrigued me.” The game helps Eschweiler if he’s not having an “on” day, he said. Other students do not have the option to use a smart phone app but would if they could. “I have a dumb phone, not a smart phone,” Keely Gage a senior Psychology major said. “I would probably use the Nike Running one,” she said.

The negative to using phone apps

One negative aspect of using so many health apps is the privacy people can lose. Privacy Rights Clearinghouse, a nonprofit, recently released a study that found that health apps collect a lot of data on their users and could be connecting with advertisers and data analysis sites without the users consent. This information can be as basic as your weight, height and gender, or as specific as what medical conditions you have and what drugs you’re on. These risks don’t mean that people should stop getting the health apps; it just means that everyone needs to be a little more cautious about what information they give and weigh the health benefits against the potential privacy issue.

Opposite: Image of Runkeeper App, courtesy of MDPR Insider Top Right: Image courtesy of Men’s Fitness Above: Image of Zombies, Run! courtesy of

As someone who gets anxious while running and working out, I’ve seen a direct benefit to using health apps. I feel more in control, motivated and I’ve found I run faster when I use apps like Nike Running. Since smartphones and apps are relatively new technology, it will take some time before we can see the effects they have on our lives, whether it is positive or negative.

Some Health Apps Out There: Free Free Free Free Free Free

My Fitness Pal Nike Running Map My Run Runtastic Runkeeper Weight Watchers

Free $1.99 $1.99 $1.99 $1.99 $3.99

Web MD Fitness Buddy 7 Minute Workout Couch to 5k Instant Heart Rate Monitor Zombies, Run!

health & wellness services

Ben Strand, Sophomore Mass Communications Journalism and Creative Writing


Voices of the Past: Woodlawn Cemetery Walk

Fall is around the corner, which means Halloween is in the back of people’s minds.

Autumn is a great time of year where tree lines paint pictures of beautiful fall colors, scarecrows watch the stalks of corn grow in to splendid pieces of crop, and Halloween creates excitement in people young and old. Pumpkins need carving and apples need picking, which means apple orchards are bustling with business. Cemeteries often cross people’s minds during this time of year and are partnered with thoughts of fear or creepy things. Bats, ghosts, skeletons and darkness are often associated with them.

On the contrary, cemeteries can actually be calm, peaceful places where people go to relax and quietly contemplate. Maybe read a book or take their dog on a walk. Though the topic of cemeteries and death is avoided in America, we tend to think there is not something quite right about them. Maybe it is because the media always makes them seem that way or movies gave us the wrong idea. However, many cultures around the world celebrate or glorify death and often hold high respect for cemeteries. In order to change the stigma of graveyards, cemetery walks are held all over the country every year to show people there is nothing wrong with celebrating death.

Photographs from Woodlawn Cemetary Top: Image from Marice McMahon Above and Opposite: Images from Cam Neely


October 2013

From noon to 3 p.m. on Oct. 12-13, the fifteenth annual Voices From the Past: Woodlawn Cemetery Walk will take place.

For the past 14 years this has been an attractive event in Winona, drawing many residents and tourists. The event has grown every year since it started and it takes the selfless dedication of over 75 volunteers to make the event possible. For only a few dollars per person, a family can take a tour and go learn about Winona’s past in an entertaining way. Volunteers are asked to act, guide, and bake and sell cookies to tour groups and guides to accommodate the event. As tours wind through the Woodlawn Cemetery, actors play the role of historic locals with interesting stories to tell about their past. The theme for this year’s walk is “Lure and Lore: Life on the Mississippi.” Past years have featured famous ancestors of the Winona music scene, age-old scandals involving the Huff Hotel, and the scandalous life of Winona Mayor Verrazano Simpson. The tour will be about two hours long. However, if you would like to go through the cemetery on your own, there is the option to do that as well. Each site will offer interesting pieces of history on Winona with every gravestone having a different story to tell.

Want an indoor tour instead? This year at 7 p.m. Oct. 10, the Winona History Center will also offer a live performance indoors. If you are interested in learning about the history of Winona, this is an event worth checking out. Grab a few friends and take a trip down Winona’s memory lane at the Woodlawn Cemetery Walk.

Ticket Prices: • Adults: 7$ • Students: 5$ • 13 and older: 5$ • Children 12 and younger: 3$ Tickets are sold at the front gate of Woodlawn Cemetery during the walk. Check out the Website: Voices of the Past

health & wellness services

A Mile in Shiny Red Pumps Left: Photo taken by Nicole Cullian Opposite: Photos from 2012 Walk-AMile in her shoes, taken by Togosonic Photography

Stephanie Drendel

Red heels, swollen ankles and a mile more to go: this is something that women are very familiar with. For one afternoon in Winona, Minn., males both young and old get to strap on their heels and give it a try. They are not just exercising their calves—they are walking for a purpose. On Oct. 5, Winona will be hosting its second annual Walk A Mile in Her Shoes event at Windom Park to raise awareness on gender-based crimes. This event is an international men’s march to end rape, sexual assault, and gender violence. It is also an opportunity to raise money as well as give the community a chance to see a different side to crimes against women. At this event, men walk a mile in red heels for an afternoon to show their support for the adversity that women face.


“We as a fraternity are working to dispel a lot of the negative connotations that come along with the word ‘frat’,” said Mitchell Malluski, Vice President of New Member Development and Education.


It is important, Malluski said, for members to get involved to show that rape is abhorrent. It is key to him and to all of Pi Lambda Phi to set an example of behavior for other fraternities to follow suit, and he is not the only one. Nolan Cohen, President of Tau Kappa Epsilon said, “people don’t realize how big of an issue it is here in Winona.”

October 2013

It is not only the fraternities that get involved in it either. “Anybody can donate. In the past only males have walked, but women come to support as well as give money donations,” said Sam Schneider, Vice President of Pi Lambda Phi. “Last year there were a bunch of middle schoolers that walked. There were also a couple older men in their 50’s, so a lot of different people get into it.”

Although rape and sexual abuse is more evident in large cities like Chicago and Minneapolis, it still happens at a local level. Events like this bring it to public attention. “A cool thing from last year, as sad as it is, they actually have real people’s stories there. It’s super eye opening,” said Vice President of Tau Kappa Epsilon, Garret Lent. He and his fellow members experienced the struggles that women go through second hand when brave individuals had the courage to speak about attacks that they had undergone.

“Although it’s a serious event, you’re allowed to have fun with it,” said Schneider. There are various awards given out, such as best walk and most spirited. There is a lot of energy that resonates from a gathering like this, and since the goal of this is promoting positive outcomes and trying to prevent negative, there’s an optimistic and powerful air about it, said Lent. It is an experience unlike any other, so come out and see it for yourself!

health & wellness services

Winona Renewable Energy Tour: Making a Change for Cleaner Energy


Leah Perri, Sophomore English Writing

“I am hoping we can plant a seed [in the Winona community] which takes root and encourages people to look into energy efficiency and renewable energy.” –Tim Gulden, founder of Winona Renewable Energy L.L.C, certified Solar PV installer Private citizens and business owners of Winona have organized the Winona Renewable Energy Tour, a free tour demonstrating different energy systems that are more environmentally friendly. Solar, wind, geothermal heat, energy efficiency techniques, and other sustainable practices will all be demonstrated at different locations around Winona. On Oct. 5 between 10 a.m. and 3 p.m. all are welcome and encouraged to stop by at any location at any time. (Note: the Wind Turbine Orchard will only be open from 12:30 to 3pm). Home and business owners will be available at each site to provide further information and to answer any questions. The most common energy conservation method being put into practice in the Renewable Energy Tour is the use of solar panels. These panels are built onto the rooftops of buildings or homes, and capture and convert the sun’s rays into electricity. They are most often used to run household appliances or for lighting. Non-profit entities are now able to install solar electric arrays at no cost. A solar electric array is any order or group of solar panels. Another common method is the use of wind turbines to produce electricity from the kinetic energy of wind. Historically, wind turbines were used as mechanical devices to turn machinery, but are now becoming more commonplace as cost-effective and environmentally safe electricity generators.


October 2013

Geothermal heat pumps are also used. These structures are either buried underground or submerged in water and generate energy from the earth’s heat. Although the installation price of geothermal pumps tends to be more expensive, heating and cooling costs are saved significantly in the long run. Using biomass for heat production is another method rising in popularity. By harvesting and collecting biological material from plants, biomass practices emit far less carbon dioxide than other methods. Biomass can also be used to create biofuel, an alternative fuel source. Other sustainability methods demonstrated in the tour include rainwater catching systems and rain gardens, organic vegetable and fruit gardens, solatubes for natural light, heat pumps that pre-heat water, and many others. Follow the Winona Renewable Energy Tour Bike Route: Looking for a little exercise during your energy tour excursion? Take the 18-mile bike route designed to give a brief overview of the many different energy conservation methods. The route begins near Lake Winona and takes the cyclist past three different residential installations, one installation at Winona Senior High School, and Winona State’s very own Sustainability House.

Some Stops on the Tour:

2 Tim & Betty’s 9 Kw Solar Array- 1449 Ridgewood Dr., Winona, MN 55987 Tim and Betty Gulden have installed a 9-kilowatt solar array that provides 120 percent of their household electricity. “I believe we are at a pivotal point in our society’s energy use and how we look at taking care of the earth. It is exciting knowing that I am at the beginning of this historic positive energy change.” –Tim Gulden

7 Pork and Plants Heritage Farm/Alternative Energy Solutions- Eric & Ann Kreidermacher - 16400 County Rd 114, Altura MN. Pork and Plants Heritage Farm uses biomass to supply 100 percent of its heating. They make biomass pellets from prairie grasses, corn, bean straw, and wood to heat their greenhouse, house and barn. They also sell to other local farmers, businesses, or individuals to use in their biomass burners. This alternative energy method has been extremely cost effective, said the Kreidermacher’s, and if they still used liquefied petroleum for heating, they would be unable to grow many of their crops. “We hope that the Winona Renewable Energy Tour helps make the community aware that there are people/ businesses that are already doing their part to help our local area, and how they can also help support the effort now & in the future.” –Maria Kreidermacher

17 10 Sir Speedy Printing- 146 Rose St, La Crosse, WI 54603 Sir Speedy Printing has a 159 panel 40 Kw array installed and has replaced all of their lights in the print shop with energy efficient LED bulbs. They also have a ‘tight envelope’ construction concept that they use to track energy consumption. “We can see an increasing national and international trend demanding more renewable energy options as the world energy consumption continues to skyrocket. A lot of the turmoil around the world can be traced to the increasing demands on limited resources. As stewards of our environment, we have the responsibility to look at the long-term impact of our decisions and look beyond the short-term impact and profit.” –Kevin Fisk, owner of Sir Speedy Printing Find out more about the places mentioned above:

Tim & Betty’s Want more info on the tour? Visit their website:

Pork & Plants Farms

Renewable Energy Tour Sir Speedy Printing health & wellness services

Being A Loyal


Mitchell Johnson, Senior English Writing

It was around four p.m. on a Saturday and Rascal, my friend Stefan’s dog, was living up to his name.

His one-year-old Springer Spaniel got into the garbage, ripped up all the tissues he could find, and had started on a bag of Snickers when Stefan and I walked into the apartment. His head snapped up in attention, his tail wagged for a moment, and then darted between his legs. He hid underneath the table but Stefan eventually got him out from under it, gave him a few swift smacks on the backside, and we began cooking dinner. Rascal lied down dejected for a while but soon all was forgotten. He hopped up next to Stefan on the couch and reveled in a thorough ear scratching—a quick turnaround from the scolded puppy who inhabited the apartment just moments ago. On Sept. 18 in the Integrated Wellness Center there was a Canine Companion Wellness Wednesday and it got me thinking about the presence of loyal companions in our lives. The phrase “man’s best friend” has become a cliché to end all clichés but when it comes down to it, there could not be anything truer.


“People’s love for dogs transcends the human-animal barrier,” said Keenan Ferguson of the University of South Florida in her essay, “I ♥ My Dog”. Similarly, in the British newspaper The Independent, Deborah Wells from Queen’s University said that dog owners tend to have lower blood pressure and cholesterol. They work as a buffer “from stress,” Wells said, “and can facilitate social contact” as well.


October 2013

It’s interesting, then, that so many of these devoted companions are so readily neglected. According to the American Society of Prevention of Cruelty to Animals over five million dogs are submitted to shelters ever year and only twenty-five percent of dogs and cats brought to shelters are ever adopted. Everyone has had a moment when a friend’s motives have come into question. Maybe she got the guy you have had your eye on for a month or maybe he took advantage of your willingness to work on a school project.

Health Service’s Therapy dog Winston shows his playful side. Opposite and Left: taken by Lina Tawfik Below: taken by Nicole Cullian

In comparison, the dedication of a dog seems like a fantasy—there are no strings attached. The only requirements for friendship are an occasional scratching and a couple bowls of food. A lot can be learned from our canine companions. Take on the loyal persona of man’s best friend in all relationships. Instead of a smile, give your best friend a hug. Instead of a quiet dinner of frozen pizza with a roommate, have a dinner ready when they get home from class. Local animals need love too. Volunteer at the local humane society or just stop by and play with the cats. In the end, there might be something to learn about friendship from “man’s best friend”. It might be a cliché but there is a reason clichés are used so often—they possess an underlying given truth.

health & wellness services

Kim Schneider, Sophomore English and Mass Communications Journalism


A Major Affair Confused, on the fence, back and forth, undecided? Many freshmen and even sophomores have no clue what they want to do for the rest of their lives. And it’s understandable. We might finally be free of parental control but we are still young. However, college is expensive and it is important to pick a major so those student loans do not pile up for five plus years. Winona State University will be hosting a major fair from 11 a.m. to 1 p.m. on Oct. 23 in East Hall, Upper “We want to Kryzsko.

The fair is not just for those who have an undecided major. It is also for those students who have not quite decided on the right fit for a minor. In fact, 60 percent of incoming freshmen have not thought much about possible majors they would like to pursue, said Meyer. However, the reality is that many students should declare sometime during sophomore year in order to take necessary prerequisites.

give students a place to go, a resource, to solving that indecision,”

Sometimes it seems like everyone in college has got it figured out, when in reality, many students switch majors or decide to take a completely different route and shirk college all together. Everyone is different. The Warrior Success Center located on third floor Maxwell wanted to help students make an incredibly important decision—their major. “We want to give students a place to go, a resource, to solving that indecision,” said Amy Meyer, Academic and Career advisor as well as coordinator of the Major Fair. For that reason, all departments on campus were given an opportunity to have a table at the fair. Students will have a chance to talk to multiple departments, meet faculty, learn more about what the programs offer, and the types of careers that accompany that major.


October 2013

have a major,” said Meyer.

Though declaring a major willy-nilly can have repercussions. “Students should not feel immediately pressured to

When deciding on a major, there are a few important things to consider. The student should consider the career options and whether those careers are growing or declining. “Salary is important to consider,” said Meyer. “But it shouldn’t be the number one concern.” When considering future job options, it is also important to think about your social media use. Many people post pictures of alcohol use, drug use, or make offensive comments about coworkers or businesses. Many of these same people also think that because of their privacy settings, businesses will not be able to see these comments and images when doing background checks.

“We recommend that students be very cautious,” Meyer said.

So regardless of what you want to share on social media, remember that future employers have access to all of your past Friday and Saturday nights.

In fact, according to Jacquelyn Smith, reporter for Forbes magazine, two out Regardless of what you want to share of five employers use social networks in order to screen on social media, remember that fupotential job candidates.

ture employers have access to all of your past Friday and Saturday nights.

Out of those employers, half of them said that they did not offer a qualified candidate a job because they acted inappropriately online.

The Warrior Success Center also has a few resources outside of the fair to help students decide on a major. Academic and career advising are available by appointment.

There are also two web-based programs: Focus 2 and Prepare to Declare. Focus 2 is designed as a self-assessment to discover personal interests and skills. Prepare Furthermore, what you put or do not put on your profile to Declare is a four-step process that forces students to can aid your ability to get a job. consider their interests, Winona State majors, and possible career options. “Four out of five recruiters liked to see memberships and affiliations with professional organizations on a candiFocus 2 date’s profile,” said Dan Schawbel of Times Magazine. Students should not only keep their Facebook, Twitter, and other social media clean of anything promiscuous, but they should also update their profile with things like internships, jobs, and businesses they have been involved in. As a matter of fact, 66 percent of employers have a positive reaction to anything related to volunteer efforts, said Schawbel.

Prepare to Declare Whether you are a freshman or super senior, the Warrior Success Center has many resources to help you find your way. After all, this decision affects your entire collegiate experience and should not be taken lightly.

health & wellness services

Electronic cigarettes. E-cigarettes. E-cigs. Vapes, in some cases. These are all names for the electronic versions of cigarettes that have been appearing around Winona in a higher concentration than in the past. The claim by many is that they are a healthier alternative because they lack the 4,000 or so chemicals found in their tobaccocontaining counterpart.

“A lot of people were deterred before because they didn’t know what they were and if they would work,� Neyers said.

E-cigarettes come in a variety of styles from disposables that can be found at gas stations and tobacco shops, rechargeables that are slightly more complex, and larger high-end versions that can be recharged and refilled. Royal Tobacco in Winona offers all of the above. Joe Neyers, an employee at Royal Tobacco, said that they have only been stocking a bulk of the varieties of e-cigarettes for the last few months. Neyers noticed they gained more popularity after the tax on cigarettes in Minnesota went up $1.60 per pack on July 1.


Vapor Vibes is an e-cigarette store that opened up in Winona on June 1. Unlike Royal Tobacco, they only offer the higher-end version of e-cigarettes. This style is much larger than the disposable versions, contains rechargeable batteries, and can be refilled with various flavors of nicotine-infused liquid. These liquids are made up of polyglycol, vegetable glycol, natural and artificial flavoring, and liquid nicotine. At Vapor Vibes, the liquids are mixed on site, so the user chooses the amount of nicotine they want, which ranges from high to no nicotine. A base holds the rechargeable batteries and provides a place to hold the e-cigarette in your hand. On top of the base is a clearomizer, or holding tank, which the liquid is poured into. The liquid then soaks up through a wick system and into an atomizer, which is where the liquid is burned. From there, the liquid nicotine soaks into your mouth and throat and the polyglycol, vegetable glycol and water vapor are released out of your mouth to create the illusion of smoke.


Sydney Swanson, Senior Mass Communications Photojournalism

E-Cigs Ban on WSU Campus

October 2013

Co-owner of Vapor Vibes, David Delsing, said most of his customers are coming in for a safer alternative to smoking, or to use it as a way to quit smoking completely. “People come in here all the time saying it’s so much better,” Delsing said. This may be so, but after seeing them on the Winona State University campus in higher density than normal, the university decided to put the kibosh on e-cigarettes on campus. On Aug. 23, the entire student body received an email saying there would be a moratorium on e-cigarettes and hookahs, meaning that use of hookahs would be suspended and that the electronic cigarettes must follow the Winona State Tobacco-Free Environment Policy.

This specific case gave the U.S. Food and Drug Administration the jurisdiction to regulate tobacco products, regardless of whether they contained tobacco or not, because they still contained nicotine. Winona State will be able to add e-cigarettes to the policy, meaning that they would not be allowed on campus, in residence halls, or in buildings, and would essentially be treated like regular cigarettes. “I just think it’s important for students to know we don’t enter into this lightly,” Kromminga said. “We’ve all done unhealthy things in our life, it’s just the overall community that we’re trying to protect.” Find out more on the health concerns of E-Cigs here:

“The moratorium did not ban e-cigarettes, it just stipulated that they were to be used like any other tobacco product,” Alex Kromminga, Director of Student Conduct and Citizenship said. The campus has been tobacco-free for about four years and Kromminga said that adding electronic cigarettes to the policy would not be too difficult because of a ruling on a court case in 2011.

Medical News Today Int. Science Times National Geographic

Above: DIfferent kinds of Electronic Cigarettes. Taken by Sydney Swanson. Opposite: Top Right courtesy of Steady Health, Bottom Left take by Sydney Swanson

health & wellness services

Healthy alternatives

Vegetarian Awareness Month Jordan Degidio, Sophomore Advertising Broccoli, asparagus, zucchini, and veggie burgers—foods meat lovers shy away from. Many people have heard about vegetarianism but may not be well informed about it. For instance, most people underestimate how easy and beneficial it is to be a vegetarian. In the spirit of Vegetarian Awareness Month, we challenge you to a three-meal meat free diet. You may be asking yourself, why would I waste my time trying a vegetarian diet? There are many health benefits for your body and the environment if you plan to make vegetarianism a part of your regime. Eating more vegetables and less meat helps ward off many diseases as well as food-borne illnesses such as salmonella and E coli. We can all do without that. According to Vegetarian Times, a magazine devoted to vegetarianism and health, it also helps you keep a low body weight and have more energy. For the environment, eating less meat helps to reduce pollution and famine. Grains fed to cows for processed meat could instead be distributed to feed the hungry.


October 2013

When living on a college budget, it is important to spend your money wisely. Meat can be pricey so cutting that out of your diet saves you money. If you are interested in reading more of the benefits, click here. To help you with this challenge, some meal options are listed below for you to try. Substitute sausage or bacon for breakfast with a popular food trend—Greek yogurt. Greek yogurt is a great form of protein, which you’ll need with your three meal vegetarian binge. A tasty way to eat the yogurt is in a smoothie filled with frozen or fresh fruit. If you are feeling particularly adventurous, try adding veggies to your smoothie to give it an extra healthy boost. Greek yogurt also tastes great plain or mixed with berries and granola on busy mornings. Like many chocolate or coffee addicts, giving up steak, chicken, or pork can be hard. Lucky for you, there are now a lot of meatless options and recipes to help you eat vegetarian and still fill all your cravings for protein.

Veggie burgers are a great substitute. Many big name brands such as Morning Star have veggie burgers that can be found at most local grocery stores. Morning Star’s website lists different types of veggie burgers as well as recipes that include cook time and serving size. If you are interested in seeing specific recipes or just need some inspiration, click here. Veggie burger’s just not your thing? Some other options to get a daily intake of protein include: tofu, kidney beans, chickpeas, soymilk, peanut butter, almonds and avocados.

There are also many meals that are already meat free such as salads or soups. Likewise, you can easily take the meat out of your meal. For example, if you are craving spaghetti, go ahead and eat it minus a few meatballs. Vegetarianism can be very beneficial to your health, the environment and your wallet. Trying this three-meal meat free diet may just give you a little nudge to try it out full-time.

! y o j n E health & wellness services

e h t t e G ! e r e h s t n e v e t s late

wellzine | October 2013


e f a S a Have y p p a H and ! g n i m o Homec health & wellness services


Five Ways to Avoid The Freshman Fifteen

1 2 3 4 5

Julie Thao, Public Relations and Adventure Tourism 1)

Drink lots of water. According to WebMD, drinking eight glasses or 64 ounces of water a day can speed up your metabolic rate. By stimulating your metabolism, you are increasing the rate at which you burn calories.

2) Incorporate more exercise in to your schedule. Most students who live away from campus tend to depend on automobiles to transport them. You will burn more calories by integrating walking or biking the few blocks to campus.

3) Eating small healthy snacks such as fruits and veggies every three to four hours can help avoid binge eating at meals.

4) Sleep at least seven and half hours a night. Dr. Oz from Oprah advises that sleeping at least seven and half hours a day can help boost your metabolism and lower your cortisol level, a hormone caused by stress that triggers food cravings.

5) Get out there! By joining clubs and organizations you are getting active and staying away from being in your room all day.

Wellzine October 2013  

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

Wellzine October 2013  

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