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HeaLth & Wellness

"If you have healthy, you probably will be happy, and if you have health and happiness, you have all the wealth you need, even if it is not all you want."   

​-
Elbert Hubbard
.

More Health & Wellness Quotes

Benefits of opening up to paper

By: Emma carver
editorials editor

For me personally, I have always found refuge and enjoyment in writing. Using words and letters on a page to construct a home in which I could hide when the storms of life become too heavy and too consistent have always helped me. I have piles upon piles of journals in my dusty corner, filled with the numerous fantasies and events from my elementary and middle school days. My google drive is chalk full of stories reflecting my personal and love life that have caused me excitement of nervousness throughout my high school years. It’s a way for me, personally, to relieve stress and anxiety in a creative, healthy outlet and can be for you too. 
     
Author and Journalist, Jordan Rosefeld wrote a popular article about the benefits of writing. She wrote out a list of different reasons to support her point of writing being beneficial. Quoting some of her reasons she said, “Writing is good for your brain, creates a state similar to meditation… Writing entertains you and others, and having fun is an important part of good health. Writing strengthens your imagination, and imagination is key to feeling hope and joy. Writing helps heal and process wounds and grief, clearing them out.” I can’t say it any better myself, her words perfectly capture only some of the amazing benefits of writing. 
     
Writing isn’t for everyone, it stresses people out and puts stress on those who feels they must do it. Whatever your stance on writing, finding a positive outlet for stress, grief, or anything of that sort is very beneficial to one’s mental health. Exercise and develop talents and it’ll benefit you in your future life.

Posted: 1/13/21


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    SURVEY

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GOALS

By tyler lybbert

One of the best feelings in life is achieving something you have worked so hard at, and getting the feeling of satisfaction and accomplishment. It is a high incomparable to heroin.  Going around and getting to tell others about this great achievement makes you feel important and worth something. Health Direct says setting a goal and accomplishing it helps, “improve health and relationships, or improve productivity at work.” 
     From personal experience, putting a lot of effort into something and being able to see substantial evidence my effort proved to be worthwhile really helps my self image. I swim on the swim team at Corner Canyon, and lately it has been super hard. We had to take a break from swimming, but as soon as it resumed I got up early to push myself to swim. Sometimes I don’t want to get up, but I do it anyway. After practice I always leave feeling good about myself. Cam.org.uk gave out a study, and they found, “Achievements are the building blocks that enable someone to construct a sense of themselves as a success…” Although things may not always be as easy as you want, pushing yourself to accomplish hard things helps you realize your self worth. Not only does it help you feel better about yourself, but achievements “also provide tangible evidence that colleagues, competitors and the wider world use to judge a person as more or less successful.”

     Your goals don’t have to be big; they can be making your bed or eating breakfast before school. Holding yourself to a standard and being able to obtain it helps you gain a better self image which is very helpful if you are feeling down about yourself.

​Posted: 12/16/20


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SMART goals

S- specific
  •  clear, very specific endpoint
M- measurable
  • accurately judge how far your progress has come
A- attainable
  • something you can actually accomplish
R- relevant
  • Something you can apply to your daily life
T- time bound
  • setting a time frame to achieve said goal
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Chocolate:
the new power food


By brandston bijou

     Everyone wants to be healthy, but we also want to enjoy ourselves. It’s a hard balance to find. One of the biggest struggles is eating healthy. But what if it was simple, what if your favorite treats were good for you? Chocolate is one of the most popular foods, snacks, treats, sweets, and everything in between. We put it in milk, cake, cookies, even other chocolate. We have always been told that it is bad for our health and to avoid eating it at all costs. But there are many reasons to eat chocolate for your physical and mental health. Chocolate has been known to improve blood flow. Chocolate decreases your chances of heart disease by 57%. Studies show that the darker your chocolate is, the better your odds. As chocolate increases your blood flow, it helps your memory and fights memory loss. Even more so, it increases your endorphin rate, alleviating depression and anxiety. But just remember, there is a limit to all good things. If you eat too much chocolate you can start creating blockage in your veins, fighting everything you gain from chocolate. Just remember to try and eat small amounts at a time. Now for those who want either more chocolate or a healthier option, Fave chocolate is the way to go.  Feve chocolate has been rated the healthiest chocolate in the world. It has no sugar but is still sweet. It has low fat and is made with tocotrienol (a substance from wheat and vegetables). Chocolate is the best way to indulge yourself and help yourself at the same time. Now you can eat without a worry. 

​Posted: 12/14/20
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    What chocolate do you like most?

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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
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KIck boxing workout

AB workout 


Relationships

By tyler lybbert
wellness editor

When I was in the 8th grade I was told “if a relationship causes more stress than happiness, it sucks”. They are right. However, some people don’t listen to that advice and stick in toxic relationships, whether it is romantic or platonic, and it does some bad damage to their life.  Relationships can be amazing if you are with the right people, but it can be hard to realize when you are in a good relationship and when you are in a bad one. Being in a toxic relationship “... can make you feel insecure or bad about yourself, leave you feeling drained and unhappy, place pressure on you to change something about yourself or may even be physically and emotionally harmful” says Keck Medicine of USC. 
     A lot of the time toxic relationships go unnoticed at first glance, especially when you feel like they are awesome people. They can be awesome, but it doesn’t mean they have to be your best friend always. Some days you may feel like you guys are best buddies, then a week later you may hate each other. If this happens often, you may need to re evaluate the relationship. Some red flags to be wary of are how they treat you and others. Some good advice given by psychology today is, “Is this person using you as an emotional punching bag to take out his or her frustrations and conflicts with others on you? If so, then you may want to take a step back to gain insight into this situation and re-evaluate the purpose of this relationship.” If they are always complaining to you about one thing or the other, but never showing change to fix those things, then maybe they don’t care about others. Other red flags given by Healthline are: lack of support, over jealous, toxic communication, easy to freak out, dishonesty, and controlling behaviors.
      
If you do like the person you are around but it can seem very toxic, you can always work on fixing it instead of cutting them out completely. Some things to help can be taking breaks, setting clear boundaries, and learning to speak up for yourself. Over all, the people you surround yourself with impact your daily life. You want and should have positive people in your life so you can help others yourself.


Posted 11/4/20
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Cute Date ideas

1. Go on a picnic! Make each other a small snack,go somewhere cute, and enjoy each others time together. 

2. Go on a hike. 

3. Go to a new restaurant.. It doesn't have to be expensive or fancy, but trying new things with each other is a great way to bond.

4. Go thrift shopping together. Pick out each others outfits, then go take photos in public places.

5. Sing Karaoke! Have some friends over, or do a huge group date. The more the merrier!
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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
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LET'S TALK ABOUT MENTAL HEALTH!
BY GRACIE NEWELL
great outdoors editor


        Let’s not talk about the pandemic. We all already know what’s been going on. We’ve experienced everything firsthand. And it’s really taken a toll on all of us. Instead, let's discuss how we’re holding up. We'll take a minute to relate and confide in each other.
         So that being said… How are you holding up? Being a teenager is rough as it is, with nosy parents, difficult teachers, never getting enough sleep, and an education system that makes going through high school hardly bearable. Maybe it’s hard for you to find motivation to clean your room, to exercise, to socialize. Or maybe you struggle with anxiety, depression, or another mental illness much like 49.5% of teenagers in America do. That statistic is from 2019, no doubt that percentage has spiked this year due to.. You know.. Everything.   
​        Statistically, young people are struggling most with their mental health. But the important thing to take away from this article, is that you aren’t the only one feeling this way. For most people struggling with mental health issues, it’s hard to comprehend that other people are struggling with very similar things. It’s easy to feel alone, and to feel like everyone else lives in this picture-perfect world. Like everyone else is moving forward, preparing for college and figuring out what they want to do with the rest of their lives. But that is the exact opposite of what’s really going on. If we’ve learned anything this year it's that the lot of Gen Z suffers from mental illnesses and because of this, it’s important that we normalize talking about it with each other. we're all going through it.
       
Don’t be mistaken that this statement undermines what you are going through, your struggles are valid. It is rather meant to comfort you in the fact that you have so many people who understand you. 
        As a message to the reader, the best way to cope and have a more positive outlook on life is to spend any extra time you have doing the things you love and enjoy. Whether it’s music, art, a sport/club that you’re apart of, a person, a place, or any form of entertainment that brings you joy. Focus on that so that you can be more positive and ultimately have a happier attitude towards things. And yes, school can be tough, but do your best to push through to the end, and surround yourself with the things that you value. It will all be worth it. 




posted on 10/25/2020
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                                        __________
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these images help represent how having bad mental health can exhaust your energy, and make you feel down or stressed.
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talking about mental health is just fine! in fact it's really beneficial! let's help each other out and talk about it :)

What is
meditation

by Tyler lybbert
wellness Editorial

     On television shows you may see a peaceful and zen character meditating. Legs folded, hands on knees and humming is how meditation is portrayed in the media, but there are many ways to meditate. In fact, when you practice deep breathing anywhere you are practicing a form of meditation called Qigong, according to the National Qigong Society.
     As times get even more stressful with the end of the term, mediation may be a good practice to look into. A study conducted by Wake Forest Baptist concluded that  ¨Anxiety was significantly reduced in every session that subjects meditated¨. Meditation has many benefits, and they don´t stop after you are done meditating. Meditation has been proven to help with stress management, reducing negative emotions, and increasing imagination. 
     To meditate you don't need anything, just a place to sit that is relaxing. If you are able to, looking into a meditation cushion may be helpful. A Life of Productivity says, ¨a meditation cushion is the easiest to sit in an upright position when you’re on one, which improves your alertness and the quality of your meditation¨. Meditation works by limiting the amount of information coming into your mind. Buffer Blog explains that ¨we’re actually loosening the connections of particular neural pathways¨. In a more simpler form, you are basically making it harder to act impulsively and take more time to process information. 
     
Meditation has been practiced as early as 5,000 B.C.E., according to Ashely Rose on Time. It used to be practiced only in a religious context in Egypt and China. It is tied to Judaism, Hinduism, Buddhism, and other religions. Meditation was used in hopes of obtaining a higher purpose, and getting out of the worldly way of things. Meditation has been around for forever, and it has been helpful in so many ways. Why not try meditating next time you feel overwhelmed and anxious?

Posted 10/22/20

you can meditate...

In your work environment! De-stress in that stressful place.
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In the great outdoors! Explore your mind while exploring the world.
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On the stairs.
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Outside in a park. Kids will run around the park while your thoughts run around your mind.
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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​
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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!
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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. 
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6. Cook for 2 to 3 minutes, then serve. 
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The Benefits of a Social Media Cleanse
​

BY Emma Carver 
Editorial EDITOR

 My mother used to go on cleanses. She would go weeks and completely cut out certain parts of her diet, she would always say to me, “Honey, this cleanse is terrible but it helps my body so much because all the bad stuff flushes out and it’s left with all the good.” She would cut out stuff 
like sugar and carbs and we would watch as she sat at the dinner table basically slobbering as she watched us eat our hamburgers, while the poor lady was left to her salad with no ranch dressing. Akin to food cleanses, as long as they’re for healthy reasons, an occasional social media cleanse can be highly beneficial to teenagers in this day and age. Social Media causes more harm than it helps and going without it can make a person so much more happy and healthy, mentally, than they would’ve been with social media. 
     According to a study done by Dr. Igor V. Pantic from the Institute of Medical Physiology at the University of Belgrade, “...found that increased time spent online is related to a decline in communication with family members, as well as the reduction of the Internet user’s social circle, which may further lead to increased feelings of depression and loneliness...” Basically, Pantic concluded that increased time on social media and things related to social media, decreases the amount of time you spend with your friends and family which leads to feeling lonely. Loneliness often contributes to feelings of depression and without such influences, one would have more time to spend time with loved ones and therefore increase happiness levels. Furthermore, Pantic continues to say, “...all social networking platforms where self-presentation is the principal user activity cause or at least promote narcissistic behavior...” This point addresses how social media normally highlights one’s appearance, and only the best parts of it. Photos are easily distorted and edited. Social Media only shows what others want someone else to see and can lead to a decrease in self esteem for people who compare their worst to another peer’s best. In conclusion, a social media cleanse every once in a while could do wonders for one’s mental health. Will you take the challenge and detox your mind from all the bad stuff in it? 
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Poseted: 9/11/20 

JUICE CLEANSE
DETOXES THE BODY

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SOCIAL MEDIA CLEANSE CAN DETOX THE MIND AND SPIRIT FROM NEGATIVE MESSAGES

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    social media survey

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Social media is
not
a hobby


BY tyler lybbert
wellness editorial 

Over the summer I found myself coming home from work and spending the rest of the night on my phone, scrolling through the endless social media sites. All the sudden school started, and each teacher would tell us to introduce ourselves by saying one of our hobbies. Nothing came to my mind. It was not my favorite to say that I didn't have a hobby, it was so embarrassing. I decided after that that I would from then off find a hobby to do. 
     Hobbies are a good way to explore new things, and to challenge yourself to become better. The Australian Department of Health says ¨spending time on an activity that you enjoy can improve your mental health and wellbeing.¨ When you are actively doing something you enjoy, it releases dopamine into your body. Dopamine helps to regulate stress and provides you motivation to complete a task. When participating in a physical activity, it also releases endorphins, lowers your blood pressure, and has a positive impact on you for the rest of your life. Kettering University talks about how participating in any hobby you enjoy will leave you feeling accomplished and less stressed. 
     A student from Corner Canyon said participating in hobbies gives them a ¨sense of identity¨, and they aren't forced by their parents to be someone else. Another student says her hobby, singing and guitar, helps to release her stress and clear her head because, ¨I can sing and write about things bothering me, and I am able to clear my mind through song.¨  
     Hobbies provide a way out of our stressful day-to-day life. You aren't forced to do a specific thing which will cause you to resent it. It isn't like a job where you wish you were done already, or like school where the minutes are counted down until the final bell. It can be as simple as reading a book, or as hard as running up to mountain peaks. Hobbies help to realize that your life is more meaningful than a 9-5 job. Your life is much more than sitting on your phone and wasting away your years, so go out and explore what you want!

 Posted 9/17/20
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ENJoying life helps reduce stress

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    What Hobbie do you do

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