The Importance of Breakfast



We have all had those mornings where we’re running late for class or work so we decide to skip breakfast. What most people don’t know, is just how important and beneficial breakfast is. There are endless benefits to eating a healthy and nutritious meal in the morning that are well worth the extra time.


  1. Weight Control

There have been multiple studies that have suggested that people who eat breakfast regularly have less fluctuations in their weight and weigh less than people who skip breakfast. There are many reasons for this, but one of the most prevalent theories is that people who skip breakfast tend to overeat later in the day to compensate for their missed meal. They also experience more hunger throughout the day, which leads to increased snacking. Eating breakfast is also linked with other healthy habits, such as exercising and making healthy food choices.  ruler

We have all had those mornings where we’re running late for class or work so we decide to skip breakfast. What most people don’t know, is just how important and beneficial breakfast is. There are endless benefits to eating a healthy and nutritious meal in the morning that are well worth the extra time.

2. Food helps you feel more awake and energized  

assagIn the most basic sense, food is fuel for your body. If your body doesn’t have the fuel it needs, it will not work as well as it would with the energy it would receive from food. Without food, your body and mind will be sluggish and you will feel tired. So do your body a favor and give it the energy it needs to perform best! 

3. Breakfast improves memory 

As college students, our memory and retention skills are often tested in classes and through exams. There has been research that has suggested that students who eat breakfast perform better on tests that they take in the morning. When you eat breakfast your concentration and focus also improves because you aren’t focused on the hunger pangs you feel in your stomach. 

Healthy Breakfast Options 

  • Scrambled eggs and fruit 
  • Overnight oats with fruit 
  • Yogurt parfait 
  • Protein bar 
  • High-fiber cereal with low-fat milk  
  • English Muffin with nut butter  


As you can see, there are many healthy and delicious breakfast options available and many of them can be taken on-the-go. Eating breakfast every morning is a great healthy decision to make a habit out of, and the benefits you will receive from it will last a life time.  


Sources: and  



Myths about UTI’s

Myths about UTI’s

By: Callie Hilbert

Urinary tract infection, also known as UTI or bladder infections, are a common infection in any part of the urinary system such as the urethra, the bladder, or the kidneys. Common symptoms include a frequent urge to urinate, and a painful burning feeling during urination. There are over 3 million cases of UTI’s every year in the US, making them one of the most common infections. There is a lot of different information out there on UTI’s, so here are some common myths you might hear about them

1.      If you get one, you must have poor hygiene

Most UTI’s are caused by the bacterium Escherichia coli, or E. Coli. Research shows that some birth control methods such as spermicide or a diaphragm also can contribute to causes of UTI’s. Other factors such as urinary tract complications or abnormalities could be to blame. So even with perfect hygiene habits, you can still fall victim to a UTI.asf.png

2.      Only women get UTI’s

While UTI’s are more common for women due to a shorter urinary tract, it’s still possible for men to develop a UTI. UTI’s in men are more common in older age since older men are more likely to develop an enlarged prostrate gland which in turn increases the risk for developing an UTI. 

3.      Only sexually active women get UTI’s

Sex can be a trigger for women to develop UTI’s, but as we talked about earlier it is not the only cause. However anytime a woman has sex, she is coming into contact with bacteria and putting herself at risk for getting a UTI. Some ways to prevent UTI’s associated with sex is to urinate at least 30 minutes before and after sex, clean your genital area before and after sex, and stay hydrated.

4.      Having more than One UTI is dangerous

Of course if you’ve had several UTI’s in a span of 6 months, you should look more closely into it. But UTI’s are so common that some women can have recurring infections close together. Although most UTI’s go away on their own, if you experience any symptoms you should see your doctor to get tested for a UTI.

5.      You can cure a UTI with cranberry juice

It is often recommended to drink cranberry juice to cure a UTI. Lab experiments with mice show that cranberry juice has substances that do lower the bacteria count in the bladder. However, there is no strong evidence that drinking cranberry juice eliminates the infection or speeds up recovery.


Even though many UTI’s go away on their own, if you experience any symptoms of a UTI you should go see your doctor. If left untreated, UTI’s can spread and cause a kidney infection or other more serious issues. You can even get tested for a UTI at student health services for $10! You can make an appointment online by clicking this link:

 If you are diagnosed with a UTI, you will be prescribed an antibiotic. Make sure that you take the FULL COURSE of the antibiotics, even after you feel better. Stopping the antibiotic treatment prematurely can encourage growth of antibiotic resistant bacteria, making UTI’s harder to treat.

For more information about UTI’s, see:




5 Ways to Stay Healthy Throughout the Holidays

5 Ways to Stay Healthy Throughout the Holidays

By: Morgan Karasek  


Let’s be real, holiday season is germ season. Whether it is being cramped in the same stores with a bunch of other people all shopping for that perfect Christmas gift, or all the hugs and kisses you get from family members you barely know. Becoming sick during the Holidays is easy, but here are some tips and tricks for fighting away those relentless germs and enjoying the holidays!


1)     Wash Your Hands!

        Now I know this is quite obvious, but many people underestimate the power of handwashing. You are in contact with more people than normal during the holidays and with the increase in people comes with the increase in germs. The recommended time for an effective hand wash is 20 seconds with warm water and soap. SCRUB AWAY!


2)     Manage Your Stress

        It’s the Holidays! Take time for yourself and your family to relax and unwind from school or work because stress can have some serious effects on your body. Stress impacts your heart causing increased blood pressure, constriction of blood vessels and arrhythmias. In fact, stress is now considered a major risk factor in heart disease right under smoking, obesity and lack of exercise. Stress posing a threat to your immune system has become such a problem that researchers have made a new field called psychoneuroimmunology to study the relationship between moods, emotional states, hormonal levels, and changes in the nervous and immune system. When you are drowning in stress, it can compromise the effectiveness of your immune system making you more susceptible to getting sick. So, take the time to relax with your friends and family to fight away those germs!


3)     Do Not Indulge

        I know it is easier said than done when your mom makes the best turkey in the world, or your aunt makes those cookies from when you were a kid and it brings you back to the simpler times of childhood. It can be hard to not overeat during the Holidays. As hard as it may be, keeping those temping food out of hands reach is an easy way to prevent over eating. If you cannot reach it, you are less likely to eat it. Another way to prevent over eating is to eat at a slower pace. When you eat slower you give your stomach time to trigger its receptors and tell your body you’re full. By doing this you feel more satisfied by eating less. So, take your time and remember there is no prize for finishing first.


4)     Beware of the Empty Calorie Drinks

        Yes, I am talking about alcohol, not only do you not feel full drinking alcohol, but alcohol is an appetite stimulant causing you to want to eat more. If you are going to drink, eat something healthy to act like a buffer, and space your drinks out with water.

5)     Stay Active

        I know it can be hard to stay active during the holidays but in order to prevent unnecessary weight gain you need to get moving. Now you don’t need to go hardcore and lift weights for hours, if that’s not your thing, but there are plenty of ways to fit in exercises throughout your day. Walk your dog, play a game of football or Frisbee, play the Wii, and even dancing counts as ways to stay active. Every little bit counts! 

6)     Get Vaccinated

        During the germ season, it is recommended that everyone gets a flu shot. When you are given a flu shot, your body comes in contact with a weak or dead strain of the virus that cannot make you sick. This causes your body’s white blood cells to make antibodies so when your body comes in contact with the normal virus your body has the ability to fight it off and protect you. Think of them as a training course for your immune system! If you would like to know more about how vaccines work, click on the link below! 

If you would like to know more or see where I got my information from look no further!

Trying to quit?

Interested in quitting smoking?  You’re not alone!

Nicotine is an incredibly addictive substance.  Most people have a really hard time quitting smoking, and it can take many quit attempts to finally have it stick.  With each quit attempt, you learn more about yourself and your addiction, and you can use that knowledge the next time you attempt to quit. helpline

Whether you decide to go cold turkey, use over-the-counter or prescription medications, and/or use coaching to help you quit, there are resources to help.  Creating a quit plan is a great starting point.  Making a quit plan helps you think through how you are going to quit, brainstorm what barriers you will probably hit, and figure out how to get around those barriers.  Your quit plan is not something that someone else should write – you should write it, since you are the expert on your own life and your own experience with smoking or using tobacco.

Here are some resources that can help you:

SHSStudents can get FREE nicotine patches, gum and coaching at Student Health Service.  Call Katie Wilson at 715.836.5112 or email her at wilsonk at for more information.

Coping with Natural Disasters, National Tragedies, and Violence   

Coping with Natural Disasters, National Tragedies, and Violence   

By: Callie Hilbert 


Everyday we hear news of tragedies whether it’s through social media, television or from others. By now we have heard of the recent devastating hurricanes and the mass shooting in Las Vegas. These events can cause stress and anxiety for those involved directly or indirectly and leave people physically and/or emotionally exhausted. Even if the event isn’t something that has directly affected us, maybe it’s affected people we know. Regardless if it’s directly affected us, it’s still shocking to hear of these events that are going on and can cause stress and anxiety for many of us.  

  1. Talk About It

In times of distress, people can find solace in numbers. Talking to people about it will help! Sharing with people who feel the same way is a huge stress reliever. Even talking on the phone with someone helps.

2. If you can, help

Donating blood or donating money or items to a disaster relief organization is a good way to feel like you are making a difference. Always remember no amount is too small.  

  3.Spend time doing things you love 

Doing an activity that you love doing can help take your mind off things and relieve stress even if it’s as simple as . Being with people you love is also a great reliever for stress and can help you get through tough times

4.Take care of yourself  

Make sure you are taking care of yourself by getting enough sleep as well as staying active and eating right. 

5. Ask for Help 

If you are having a hard time coping with tragedy or a traumatic event, don’t be afraid to seek help. These feelings are normal. Student Counseling Services is a great place on campus where you can go if you are feeling overwhelmed, depressed, anxious, or just stressed in general. They also offer counseling support to students experiencing crisis involving traumatic events and emotional distress.  

Hopefully these strategies are able to help you feel less anxious or stressed about events going on in your life. Remember that we are all different in how we respond to stress and not every event causes a stress disorder.  

For more information on coping with tragedy, go to