STaying Active

by tyler lybbert
wellness editor

With more lock down restrictions coming into place and sports being shut down, it is hard to stay active. Mayoclinic says “ Physical activity stimulates various brain chemicals that may leave you feeling happier, more relaxed and less anxious.” With the weather getting colder, and gyms not being as accessible depending on where they are and their rules, I have put together some great ideas you can do to stay active. 

#1 JUMP ROPING
You can get a jump rope for as cheap as $5 at your local Walmart, or $7 off Amazon. There are great workouts on youtube for jump roping, and Elevatorrope says it can burn approximately 300 calories in 15 minutes. 

#2 YOUTUBE VIDEO WORKOUTS
Youtube videos are easily accessible, especially since most of us have been given chrome books by the school. There are videos ranging from 5 minutes to 30 minutes, or even up to an hour. There are videos specifically for cardio or muscle training. One of my favorites is kickboxing. Webmd says, “Kickboxing can be good for your heart, joints, strength, balance, and coordination.”

#3 RUNNING
This is especially good if you are quarantined and feel like getting out of the house. Running is good for your joints and muscles, and is a really good cardio workout. You get to go and experience nature, and be by yourself for a minute. It is getting a bit colder, so make sure to dress warm.

Posted 11/20/20

KIck boxing workout

AB workout 

how music benefits your
wellness

By Gracie newell
great outdoors editor

     Is there a reason 75% of the population listens to music when they feel stressed? Why is it that we use it as a coping strategy? Well thanks to lots of intensive research we actually know the answer to these questions. Listening to music improves your mood, but you probably knew that already. What you might’ve not known is that it reduces your heart rate, lowers your blood pressure, and increases release of serotonin and endorphin levels in your blood. It also stimulates memories. Music therapy has been actually proven to relieve symptoms of dementia and Alzheimer's disease, but unfortunately, there is no cure to these diseases. Some other benefits of listening to music are that it decreases fatigue, it helps with anxiety and some depression symptoms, it boosts exercise performance, and can actually help you cope with pain. These are all statistics that have been discovered by credible researchers. Have you, yourself, noticed an improvement in your physical, mental, and overall health from listening to music? It’s incredible how music actually helps humans without us even realizing. So if you are ever having a really stressful day or week with either work, school, or friends/family issues, lay down and start listening to music. Thankfully with our technology today it’s super easy to put some headphones in and listen to some music to help your mood and well-being. It’s not something you have to go out of your way to do! There are other alternatives, like meditating, but not everyone can find the time to do that. (It is really good for you, though, you should also meditate if you can!) So take heed of this research, help yourself out and listen to your favorite music regularly!

​Posted 11/2/20

Is Breakfast
Really
that important?

by tyler lybbert
wellness editor

    Last year I started a bad habit of skipping out on breakfast. I woke up and hurried to school, totally skipping out on providing a nutritious meal to start my day off.
    Over the summer it got worse. I remember waking up early to go work out, but not eating food would prohibit me from completing a full workout to the best of my ability. I realized a dramatic change of energy in myself when I would eat breakfast.
​     According to an article called Breakfast written by Better Health, breakfast ¨replenishes your supply of glucose to boost your energy levels and alertness, while also providing other essential nutrients required for good health.¨ 
    Even though breakfast is known to be important, at least 60% of teenagers don't eat breakfast according to Helping Rural Teens Eat Enough Breakfast written by Charlie Pain. Teenagers may not eat breakfast for multiple reasons such as: not having time, not having access to food, not eating in hopes to lose weight, and much more.
​     The Nutritional Effects of Skipping Breakfast talks about the daily effects of not eating breakfast. Immediate effects you see that day would be a low blood sugar, metabolism slowing down, and for your stress hormones to increase. The long term effects of not eating breakfast increases your chance of heart disease, gaining weight, and an increased risk of depression. 
     Not only is eating breakfast important, but making sure it is healthy is even better for your body.  Grabbing a monster from the gas station down the street before school doesn't count as breakfast. Cereal is a great and easy breakfast food, especially when it is whole grain and low in sugar.
     Other great breakfast foods would be eggs, yogurt, oatmeal, berries, and anything that provides enough protein and energy to suffice until your next meal. If you are not hungry in the morning, then having a smoothie or protein drink will still provide you with your energy, and is much lighter than the other foods.
​     Making sure you eat breakfast is a great way to start your day, and will help you mentally and physically.

Posted: 10/03/20​

Family french toast recipe

-1 Egg
-1 Teaspoon of Vanilla Extract
- 1/2 to 1 Teaspoon of Cinnamon 
-1/4 Cup of Milk
-4 to 6 Slices of Bread

1. Mix egg, vanilla, and cinnamon together.
2. Once all stirred together, stir in milk. 
3. Dip the bread into mixture.
4. Put piece of bread into a pan on medium temperature.
5. Cook each side until it is as crispy as you want!

You can serve it with berries, whipped cream, syrup, and powder syrup!

Cheesy Eggs

-1 Tablespoon of Butter
-2 Eggs
-1/2 Cup of a Cheese of Your Choice
-Any Seasoning you Want to Add

1. Turn on stove to medium heat.

2. Put butter onto the pan and let it melt, moving it around the pan to grease it.

3. Scramble the eggs in a bowl, adding your seasonings while you beat the eggs.

4. Pour in eggs into pan, then put cheese on top.

5. Bake eggs, putting the eggs on the side of the pan into the middle of it with a spatula. 
​
6. Cook for 2 to 3 minutes, then serve.