Wealth of Health
In the effort to avoid a morning full of makeup, beauty gurus have caught on to the trend of eyelash extensions. They provide a customizable look so you can wake up and not worry about makeup. Extensions are unlike false strip lashes, whereas they are individually glued to each one of your eyelashes and can last upwards of four to five weeks. Before you head in to the salon, here are the details you might be missing.
They can be pretty pricey. Depending on the salon and experience of the lash technician, lashes can get to be close to $300. While it may be tempting to look for a cheaper option, you also should make sure your technician is certified and has a good reputation. Don’t be afraid to ask questions!
It’s a process! When you book your appointment, you should plan on staying around for two to three hours. You might even be able to sneak in a nap! However…
You do need to keep your eyes shut during the duration of the appointment so try to avoid caffeine as it can lead to jittery eyes.
Avoid water, steam, and sun for 12-24 hours after your appointment. They can break down the glue before it properly adheres.
Bring a bare face! Make sure you are makeup-free in the eye area so specialists can properly stick lashes on without premature fall out.
There’s a wide array of options. Lash extensions are not a one-size fits all. You can choose the volume and thickness, curl, length, and material. Ask your lash technician for the best style for your eye shape.
There is some maintenance involved. Even though it is nice to wake up with a nice set of glam lashes, there are also a few things to keep up on. Lashes must be brushed daily to avoid clumping and/or debris. It’s recommended that you sleep on your back with a silk pillowcase to fend off any harsh crimps and extra lash fall out. Also, you should avoid mascara and any oil-based products as they can break down the glue on each lash.
Now that you’re educated with both the good and the bad of the new lash trend, you can run to the salon and book your appointment! If they aren’t for you, that’s okay too! At the end of your day, it’s all about what makes you feel more you!
WHAT DO YOUR SHOES SAY ABOUT YOU?
“Mama always said you can tell a lot about a person by their shoes.” - Forrest Gump
What do you notice first about a person? Most people answer generically by saying a person’s face and a few might even claim eye color. I’ve never personally remembered someone’s eye color after a first meeting or made a connection between eye color and personality. What I notice first is someone’s shoes.
Most of the boys in my school can be grouped into two categories based on their shoes: expensive basketball shoes or work boots. I don’t know what this says about their personalities, but a study was done with 63 students from the University of Kansas. The college students were shown 208 pictures of their peers’ most worn shoes and had alarming accuracy about the shoe owner’s personality.
This study, along with others, made connections between people’s shoes and whether or not they are extroverted or introverted. Colorful shoes were usually assumed to belong to an extrovert, which was true for the study done at the University of Kansas, but according to www.inc.com, if you want to spot extroverts you should search for worn out shoes. Extroverts care less about what people think, which explains their less than flawless shoes.
Meticulously clean shoes isn’t a sign of an introvert though. Clean shoes are attached to someone with a personality type who needs constant reassurance. Their clean shoes is a subtle sign of them wanting to avoid rejection and possibly even having attachment anxiety. Attachment anxiety is when someone fears for their relationships and has abandonment issues.
Other connections between shoes and a person’s personality is people who wear functional shoes are thought to be more agreeable. Women who wear ankle boots are assumed to be more aggressive, too. Oddly enough, uncomfortable looking shoes are usually worn by calm personality types. Boring or plain shoes are associated with people who are self- assured and don’t feel the need to seek approval.
Most people probably don’t make as in depth connections between shoes and a person’s personality as having attachment anxiety, but shoes do send a message. People should never be ashamed of their worn out shoes. They’re worn out for a reason and tell a lot about who you are as a person.
Lots to Look Forward to
While it is always good to appreciate the present, sometimes the anticipation of the future can be your greatest motivation. As senior year catches up and starts to get the best of you, sometimes having something to look forward to can ease the pain. Take a little time from the stress of scholarships, grades, and growing up to read over just a few driving incentives.
New friends. Like the old saying goes, there are plenty of fish in the sea. In this case, plenty of other friends to make. While it may be sad to leave behind the friends we have made, it is also refreshing to know there are countless other humans out there.
New setting. For almost four years we have walked into the same doors, with the same hallways, and same exact lockers. We should always appreciate these hallowed halls of Maplewood. However, the rush of a new job, college, or trade-school is promising as well.
The start of “adulting”. From kindergarten until the present, we have been students. Despite some of us continuing on in the student aspect, we are also becoming adults. As scary as it seems, we really are about to experience the most captivating times of our lives.
As stressed out as you may (or may not) be at the moment, we are about to experience the time of our lives. It opens up the door to new relationships, new places, and a whole new life. Remember to take a deep breath, and breathe in the future that awaits!
Intermittent Fasting and Why
“Intermittent Fasting is a very, very powerful strategy has been shown to improve brain function and improve lean body tissue (your percentage of muscle to body fat.) It's been shown basically to improve almost every aspect of your health. And so very, very profound when it comes to killing off cancer cells in your body too.” - Dr. David Jockers DC, MS, CSCS. The “Intermittent Fasting” phenomenon is taking over the health community. Intermittent Fasting is a set schedule, not of what you eat, but when you eat. It cycles between periods of fasting and eating; in turn it is NOT a diet but more accurately, an eating pattern.
There are several different ways to approach this and different lifestyles and personal preference will affect the fasting path you choose. The first method is called the “16/8” which involves limiting your food intake to an eight hour period. This allows you to eat for example, from 9-5. Once this time is over, you cease eating for 16 hours. When this time is up, you can begin eating again within the eight hour period and continue by repeating the process. The next method is called “Eat-Stop-Eat”. It involves fasting for 24 hours once or twice a week. For example, eat breakfast one day and then do not eat anything else until breakfast the next day. The last Intermittent Fasting method is “The 5:2 diet”. This consists of only consuming 500-600 calories two days of the week and then eating normally for the remainder of the week.
Intermittent Fasting is the new fad and works wonders for weight loss. These methods will make sure you lose weight and keep it off. Most people find the “16/8” the simplest and most efficient way to fast. There are many ways to fast, but whichever way you choose, you will see results! If fasting isn't for you but you want to lose weight, just make sure you burn more calories than you consume and you'll see the weight fall right off. Click the link below to read more of Intermittent Fasting:
Time Ticking By...
You know that time of year when it seems like every person at school is driving you nuts? You haven’t seen the sun in what feels like years and you’ve been doing hours of homework each night just to come to school and remember you forgot about that huge project due in math. You’re ready to turn time and bring on that tempting month of June. I’m here to tell you you’re not alone. While we don’t have a magic clock that can turn time ahead, it’s good to know there are things to do that can make it a little less painful.
Get more involved. Sounds pretty ironic, huh? You’re sick of school but somehow when you’re participating more it flies right by. When you get involved in sports or clubs, it can give you something to look forward to and seem a little less atrocious.
Stay positive! As Pearl Strachan Hurd once said, “Handle them carefully, for words have more power than atom bombs.” Hurd was not wrong; when you think more positive and speak your affirming words, it can almost trick your brain into thinking you really are having a great time.
Be thankful. There is no other trait more powerful than gratitude. It can really put things into perspective. While your biggest concern may be that you have to wake up early for the third day in a row, some children are dreaming of being in your shoes. Sometimes when we are as fortunate to have a safe place in school, we tend to forget others are not so lucky.
There’s something about these current months that bring on a sense of dread and downright weariness. It could be the lack of sun, or the fact that we are on the brink of summertime, but yet still so far away. However, with some positive thinking, better involvement, and a pinch of gratitude, we are halfway there (literally and figuratively)!
What’s so captivating about the new year is the development and innovations in the in-depth science of skincare, more importantly, the breakthrough in serums and oils. For years, the stigma around putting any oily substance on your face has plagued markets of skincare far and wide. Cosmetic chemists and estheticians have worked together to prove just how beneficial adding a face serum to your skincare routine can be. If you haven’t jumped on the serum or oil trend yet, it’s time.
In order to appreciate how favorable these serums can be in skincare, you should probably understand what it really is first. Serums and oils are high-potent formulas, typically infused with antioxidants, vitamins, or other skin-nourishing ingredients. They are designed to combat skin concerns like fine lines, wrinkles, uneven skin tone, acne, or hyperpigmentation. Not to mention, it can also help to fight daily pollutants in the air, unhealthy diet habits, or sun damage your skin may become exposed to over time.
As you may find, some serums are not always what they seem. While some formulas may claim to fight anti-aging or drying, they may not have the necessary nutrients in order to produce such benefits. Some even will claim to be all natural, but certain ingredients are not as organic as they seem and have been found to cause cancer too. Looking over the ingredient list before diving in may seem trivial, it’ll pay off in the end though.
Here are just some dangerous ingredients to look out for:
Petro-ingredients: (Petrolatum, mineral oil, paraffin.)
Contains carcinogenic properties. May also cause skin irritation.
Can cause acne, skin dehydration, or even blocked pores.
Have been found to be linked to everything from cancer to hormonal imbalances.
Can cause headache or dizziness, hormonal disruption, irritation, asthma-like symptoms, and even have links to cancer.
Contains carcinogenic properties.
Face oils and serums can help those with a variety of skin issues and irritants. Even those looking to prevent, rather than treat, are turning to this skin and beauty innovation. If you’re scared to try one out there are many affordable and smaller sized products on the market. Plus, no one ever said, “Wow! I regret taking such good care of my face.”
Everyone struggles once in awhile, and that's perfectly acceptable. What is not okay is having to go through it alone. You wouldn't break a bone and not go to the doctor, and mental health is just as important as your physical health. Sometimes it can be difficult to admit when you are suffering, and not everyone has access to therapy. Most of us do, however, have a phone. There are now over 1. 5 million apps dedicated to building a better you. Whether you're an Android or iOS user, these apps are the perfect start to cutting down on all the stress, anxiety, or anger.
What’s Up is a free app that uses both Cognitive Behavioral Therapy (CBT) and Acceptance Commitment Therapy (ACT) methods to help you come to terms with depression, anxiety, stress and more. It even contains a page to help you get rid of negative thoughts and teach you how to avoid them.
2. Mind Shift
Mind Shift is another free app specifically helpful to young teens and adults. It focuses on beating anxiety and acts as a “cheerleader in your pocket”. Instead of making you focus on all those anxious thoughts, it teaches you how to get around them.
Another psychologist-approved and free app is Happify. The name kind of gives it away, as it gets you to that happy mood using various activities and engaging games. It even contains gratitude prompts to help you beat those negative vibes.
If you still feel pain after trying some of these apps, don't be afraid to speak up! As awesome as these apps can be, sometimes they're not enough, and that's okay! Mental health is very real, and you are not alone. Find trust in someone whether it's a guidance counselor, parent, or friend.
IS LYING BAD?
Is lying really as bad as people make it out to be? According to eurekalert.org, “...60 percent of people lie at least once during a 10-minute conversation and tell an average of two to three lies.”
Our parents ingrain in our heads when we’re young that we shouldn’t lie, but they lie to us. Parents tell white lies all the time to their children, such as what really happened to your missing pet or if the shot you’re receiving will hurt. If lying is so bad, then why are lies like this justified?
Most people believe that lying is acceptable if you’re saving the other person’s feelings. It’s easier to cope with your beloved, family pet living on some happy farm, than the bitter truth that your dog is dead. If a lie preserves someone’s feelings, then it shows you have a well-developed sense of empathy. Usually this empathy is seen as more important than honesty.
We’re taught that lying isn’t acceptable when you’re being selfish, but we do it anyway. Humans want to protect themselves from harm. It’s a survival instinct, so we adapt to lying quickly as children to protect ourselves from punishment. This natural response carries on into our adult lives.
What lying comes down to is its consequences. Before we lie, we weigh the outcome of someone finding out about it. If the benefit of lying is greater than the possible consequences, then most people lie.
Since lying is natural and everyone does it, it’s not going to stop anytime soon. Sometimes lying is necessary, but people often forget that lies can hurt other people and permanently damage relationships.
- Contributing Writer -
Christmas joy can also bring on the Christmas pounds. Today, many of the traditions during the holidays include some sort of food. Whether it’s baking those festive cookies, consuming all of the mashed potatoes and ham you can, or munching on that candy Santa left in your stocking, it can be easy to gain a little holiday weight. However, if you want to try to avoid those extra pounds here’s some help.
Make healthy swaps. Want to enjoy those tantalizing treats without all the calories? Pinterest has countless ideas for how to make the same dish with simple food swaps. You wouldn’t expect it but those small calories start to add up. When you switch it for something else you can save them up.
Enjoy small quantities. Let’s be honest, it can be tempting to try ALL of those yummy holiday foods. When you eat smaller quantities of each, you can enjoy more. By decreasing the size of each treat, you can enjoy more of each without stacking up on the calories.
Pack in some extra exercise. Your body maintains weight when you can lose the same calories as you consume. If you wanna eat all the food you can, make up for it by getting your exercise on. Find some time in the day to do some extra crunches or jog a little bit, and you can eat all you want.
At the end of the holidays, remember that you one week of not so healthy eating won't ruin that body. The only size that matters during the holidays, is the size of your heart.
- Featured Writer -
Healthy Breakfast for Dummies
You know what they say, “breakfast is the most important meal of the day”, so why miss out just because you're in a rush to get to school? There are countless recipes that are quick and easy when you're in a time crunch. Being a high school student myself, I know how stressful it can be to get ready and out the door to school in the morning. Here are some quick, easy, and healthy breakfast recipes that'll leave you energized and motivated to start your school day. So when you have to choose between getting food in your stomach or getting on the bus, you can do both!
Chocolate Peanut Butter Granola Apple Bites - healthy and delicious breakfast, it'll satisfy your stomach AND your sweet tooth ;)
Avocado Toast With Egg - start your morning with a healthy crunch. The two superfoods will leave you fueled for the rest if the day.
Berry and Yogurt Smoothie - nutritious berries and creamy yogurt, all mixed together in an aesthetically pleasing breakfast beverage, what more could you possibly want?
Frozen Nutty Banana - banana dipped in almond butter and drizzled with your favorite toppings makes a scrumptious breakfast snack.
Cheesy Spinach Baked Eggs - eggs and spinach will fuel your body right up for the school day! Top it with some cheese and a side of delectable strawberries and you've got the perfect breakfast.
For the complete recipes and ingredients click the link below:
Each age group needs a different amount of sleep to work and function the best throughout the day. Newborns and three-month-olds should get fourteen to seventeen hours of sleep a night. The amount of sleep that’s necessary narrows the older one gets. Four-to-eleven-month-olds need twelve to fifteen hours. Toddlers should get eleven to fourteen hours. Elementary schoolers require nine to eleven; teenagers demand eight to ten. Adults ought to get seven to nine hours, and our elders should be getting seven to eight.
I bet most students would agree with me that with all the activities high school students are involved in, it is not easy for them to get as much sleep as they need. High schoolers should be getting eight to ten hours of sleep. However, on school nights most students get approximately six-and-a-half hours. Only fifteen percent of students actually get as much as eight hours of sleep a night. That is why most of us are zombies in the morning.
The lack of sleep for teenagers has a negative effect on their lives. Many students who do not get enough sleep are less motivated to work in school and after school. They are also more likely to make irrational decisions, such as starting to drink and do drugs; or they put themselves at risk, such as driving to school, work, or home when they are so tired they have to force themselves to stay awake. Approximately six thousand fatal car crashes occur each year due to drowsy teenage drivers.
Here are some tips for getting a better, longer sleep. You should have a relaxing nighttime routine so that you can unwind from a long day. Not having any caffeine up to four hours before bed will also help, as will having a regular exercise routine and diet. In addition, you should not ruin your sleep schedule on weekends by sleeping in too long. You can achieve this by only sleeping in a maximum of two hours later than you would on a school morning. By following just these simple steps to get the optimal amount of sleep, you will feel less groggy in the mornings and more energized throughout your day.
In the United States alone, about 25.7 million people have asthma. As far as medical conditions go, it’s seen as minor and is commonly overlooked. Many people don’t even know that an asthma attack can be fatal. According to aafa.org, The Asthma and Allergy Foundation, ten Americans die from an asthma attack a day. Asthma may be common, but that doesn’t mean it’s insignificant.
People who’ve never experienced an asthma attack usually sum it up as just having a hard time breathing. Yes, an asthma attack in its most innocent sense is that, but people who have experienced it firsthand would never describe it so nonchalantly. According to healthtalk.org, asthma suffers compare it to ‘breathing through a straw’ or in worse circumstances: ‘suffocating’, ‘choking’, or ‘drowning’.
The most important thing to know is how to help someone who is having an asthma attack. First, you must understand the signs of an asthma attack. The most common sign people know is coughing and wheezing. Sometimes there are less obvious signs though. Blue or gray hue to the fingers or lips, trouble speaking, or difficulty doing simple tasks are other warning signs.
After identifying the person is suffering from an asthma attack, you and the person you’re trying to help must remain calm. Next, help the person sit up. If the asthma suffer is a friend and you know their asthma tigger, immediately eliminate it from the room. If you don’t know the trigger, try asking. Then follow the emergency plan. Sometimes this is as simple as following the directions on the person’s inhaler.
Lastly, decide whether the attack is severe enough the sufferer needs medical attention. According to everydayhealth.com, signs of a severe asthma attack include “...skin that looks sucked in between the ribs and on the neck, a bluish discoloration of the lips, and a continuing struggle to breathe several minutes after using a rescue inhaler.”
It’s important to remember that asthma isn’t as minor as it’s sometimes assumed to be. With so many people in the United States having the condition, the odds are people at your own school have it. Knowing the above steps and symptoms could save someone’s life.
- Contributing Writer-
9 STEPS TO A BEACH BABE
Just because it’s the holiday season and the weather is less than satisfactory doesn’t mean that you can’t get hot, beachy waves. Even though you’re walking on snow, you can feel like your walking on snow-white sand. The hairstyle is more than easy to complete and it’ll leave you looking and feeling like you just walked off the beaches of California. With just a few easy steps you can accomplish this look and leave everyone wondering, “OMG how did she get those beachy waves?” Follow this tutorial and you’ll find yourself with some of the beachiest waves on the Atlantic Coast. Watch out California, here comes Pennsylvania.
- Start with clean, dry hair and a hot curling wand.
- Separate the hair into sections, start with the bottom layer of hair.
- Get a middle sized piece of hair and wrap it repeatedly around the wand. Start the curl a few inches from the root and leave an inch or two at the end of the hair to leave it free from heat.
- Once the hair has been heated through, remove the hair from the wand by letting go of the hair and moving the wand away from your hair.
- Continue this process on the entire bottom layer of hair.
- Let down the top layer of hair, and continue the process of curling.
- To loosen the curls run your fingers through your hair and pull some curls out.
- To finish, spray your hair with whatever hair spray you’d like and shake your hair out for an effortless finish.
- Go to school/work and make everyone jealous of your beach waves.
- Contributing Writer -
HELPFUL HOLIDAY REMINDER
'Tis the season for family dinners, cousin festivities, quirky traditions, and lots of love. For some, that is the basis of all things Halloween, Christmas, and the New Years. With nearly all of these holidays drawing near, it can be easy to get caught up in the excitement of the seasons, we often forget that others may be suffering. While we would all like to believe that everyone experiences that picture perfect holiday season… it is not always so straightforward.
While joy, bliss, and giving can be some of the most important qualities during the holiday season, we cannot forget empathy. As cliche as it may sound, try to put yourself in their shoes. Some people have lost a loved one, some cannot afford all the popular amenities, and some may experience more pain than love in trying to make everyone happy.
At the end of the day, or year in this case, it is important to remember everyone is fighting a battle you know nothing about. Sometimes the holiday season can feel like the knife that was stabbed is getting deeper and deeper...
In short, let this be your friendly reminder that while the holidays can be joyous, they can also be a very difficult time for some. Enjoy the gift-giving, drink the hot cocoa, and be jubilant but try not to forget about the others who cannot be as lucky.
- Featured Writer -
MAKING THE MOST OF MONDAYS
Mondays… the worst day of the week. The alarm clock screeches like a train trying to stop on the tracks, abruptly ending the pleasure of the weekend. It comes along to steal our joy and sink our happiness. Sometimes it can be hard to even get out of bed, let alone make the most of the day. However, it doesn’t have to be that atrocious; you can cringe a little less when you get a taste of some Monday motivation.
Buddha said it best, “We are shaped by our thoughts; we become what we think. When the mind is pure, joy follows like a shadow that never leaves.” The first step to repairing those Monday blues is getting your mind in the correct state. When you think positive thoughts about anything, Mondays in this case, everything else will fall into place. I know what you’re thinking, “What positive thoughts?”. Here are a few to get you started.
- Monday is a chance to start fresh: a clean slate.
- One day Monday could be your anniversary, your son’s birthday, or even the day you receive the best news of your life.
- You have the whole week ahead of you to crush that to-do list.
- Now you have the opportunity to plan your upcoming weekend.
I have never been good at math, but I do know that wasting one out of the seven days you are given every week is useless. Soon, those days add up, and eventually, you lose precious time. Remember that every day you are given is a gift, even those crazy Mondays. Wake up early(ish), sip that coffee, and seize that day.
- Featured Writer -
AN OPEN LETTER TO FAKE FRIENDS
“We have to dare to be ourselves, however frightening or strange that self may prove to be.”
― May Sarton
Let me start by describing just what fake friends are. Toxic; the only word in the English language that comes close to explaining them. People who make you feel worthless, in a way, that’s worse than blunt bullying. They manipulate, hide, play the victim… and you know what? They get away with it. Crazy, huh? It comes in all different forms, some on purpose, or on accident. Basically, they act like a friend but when push comes to shove, they are anything but.
You claim yourself to be honey while vinegar drips from your lips. Do you realize what you are doing? The pain you are causing? I mean, maybe you don’t. Maybe you do not realize the tears you cause while you laugh carefree and enjoy the company of your many friends. Maybe you have no clue- and never will.
I am not the judge. I am not superior. I do not decide your fate or control all karma. However, I do know this…
One day, down the line, you will be called out, either by choice or by mistake. It won’t be pretty either- at least it should not be. When you realize the pain you inflicted, what will you do? Cry out for the tears that others cried, or shake it off?
In the case you do decide to change, there’s still time. You can make a difference. Tell the girl you like her shoes and mean it. Be there for the boy who is crying for the fifth time this week. Stop pretending to be there for someone if you are not all there. Don’t let yourself get caught up with the drama of rumors and back-stabbing. Let yourself fully communicate with others and watch yourself and others grow.
- Featured Writer -
Canada recently has made revisions to its dietary plans. It no longer recommends dairy or juices as a drink. The protein group is now dominated by plant foods and the plan suggests a diet based upon whole plant foods. There is now a real image with examples of foods to choose from which stems from an effort to make the recommendations easier to understand. The examples include only whole foods which are foods that has undergone minimal processing and hasn’t had anything added to it. The new guide offers tips on several aspects of healthy living such as eating healthy on a budget, tips on exercising, and tips on healthy snacking options. It also has a section giving healthy recipes for tasty foods. Check out Canada’s food guide along with its other health recommendations here.
Cups and Cups of Coffee
It is no secret that coffee drinkers make up for a large portion of the United States. With rising chains like Starbucks, Tim Hortons, and Dunkin Donuts, the trend is catching up to not only adults but teenagers as well. As a daily ritual for many, it is important to know just what you’re doing when you sip that java; here are just a few pros and cons.
Liver improvement. Sounds pretty odd, right? In a recent study by researchers in Italy, they found that drinking coffee could reduce risks of liver cancer by 40%. Plus, those who drink decaf can reap the benefits of lower liver enzyme levels.
Avoiding diabetes. Researchers from UCLA found that hormone levels associated with type 2 diabetes could be better controlled by drinking coffee. Not to mention, in another study by Harvard School of Public Health found a cup a day decreased risk by 11%.
Causing anxiety. In a study published by University of Oklahoma, they found caffeine in coffee could increase anxiety. Those who are prone to anxiety may experience more compared to others.
Increased blood pressure. When you drink coffee, the caffeine can cause the release of adrenaline. The more you drink, the higher chance of increased heart rate as well as blood pressure.
Whether you start your day with tea, water, or coffee, there will always be benefits and disadvantages to each habit you pick up. Sometimes it can help to weigh out the negative and positive. From there, you can make a happier and healthier life.
5 Quick and Easy Workouts
Do you want the hot, toned bod for summer but don't have the time? It isn’t hard to stay motivated with the dreary winter weather? You’re not alone, countless people feel the exact same way. Don't lose hope, there are many different workouts that take less than 10 minutes to complete. Here are five full body workouts that’ll allow you to break a sweat without having to break your schedule.
Cardio Blast - sprint training burns many calories and allows you to burn tons of fat.
Sprint for 1 minute
Walk/jog for 1 minute
Sprint on an incline for 1 minute
Walk jog for 1 minute
(Repeat three times, four times total, each time cutting the walk/jog in half)
2. Prison Workout - it should be a crime to have a body that looks that good ;)
10 regular pushups
10 lunges (per leg)
10 narrow pushups (triceps)
10 jump squats
Repeat as many times as possible for 15 minutes
3. Leg Burnout - do you want a booty that's out of this world? This glute workout will keep your leg muscles engaged and will burn out of this world calories.
50 alternating forward lunges
50 jump squats
50 jumping lunges
Complete the entire sequence twice. Remember to take a 30 second breaks between sets to catch your breath
4. 12 Minute-Madness - this is a workout brought to us by bodyrock.tv, this at home workout will ‘rock’ your world and leave you feeling motivated.
5 high knees, down, jump tuck
Push Up core rotation burpee
2 side jumps, 2 squat jumps
Comando up and down, 2 kickouts
V-abs roll left to right
5 high knees, 5 switch lunges
2 dive bombers, 2 drunk chickens
Surfer kickouts, 2 jump tucks
2 pushups, 5 mountain climbers
Complete each of these steps for 50 seconds each, resting 10 seconds in between each
5. 15 minute yoga flow - allows you to burn calories without all of the strain of a workout, plus the added stress relief and relaxation.
Start in mountain pose
Swan dive to forward fold
Step back to downward facing dog
Plank to low pushup
Lift our chest into upward facing dog
Raise your hips and return to downward facing dog
Step one foot through to a low lunge
Bring your back foot in to a forward fold
Stand back up to mountain pose
Complete once, moving through steps fluidly, while maintaining focused breathing.
To access more workouts along with video examples click the link below.
Realists vs. Optimists
Most people don’t label themselves as a pessimist, but I’ve met few people who are loud and proud optimists. People tend to call themselves realists and they judge the optimist minority harshly. Stereotypes have been attached to optimists, such as them being weak-minded and oblivious to the real world. None of this is true and many of these self proclaimed realists are closeted pessimists.
So what categorizes someone as a realist? The definition of a realist is “a person who accepts a situation as it is and is prepared to deal with it accordingly”, but accepting a situation as it is tends to be a broad approach. Humans are incapable of remembering an entire event, so people make the conscious decision to remember what they perceive are the most important details. They can choose to focus on the positive details or the negative.
If people can’t remember the entirety of a situation, how can they be unbiased when forming their reaction? They can’t. Furthermore, do realists even exist?
While it can be debated whether being a realist is possible, it’s definitely possible to live your life as an optimist.
When optimists are faced with a situation, they highlight the positive parts, but that doesn’t mean they’re oblivious to the negative parts. They’re not airheads like they’re sometimes wrongly characterized. What makes someone an optimist is their ability to face a tough situation and find a solution. They search for the good when most would give up, so they are definitely not weak-minded.
People who wrongly identify themselves as realists, while behaving like pessimists, do nothing to change their situation. Optimists do. We all should strive to be more optimistic in our lives.
In our day-to-day life, we can get pretty caught up in physical aspects; how we look or what we’ve eaten that day. Whether you are running in gym or working on a test in physics, there’s a lot more than you would think going on inside your body. Hormones play a constant role in the way we function. Basically, they’re chemical messengers that impact energy levels and moods, fat storage, brain health, and a host of other important roles. These are just some hormones that have a strong impact on your body and how to help manage them.
Let’s break the stereotype that testosterone is simply associated with strong men. In fact, testosterone can impact both sexes, although females have somewhat lower levels. With the right amount, this hormone can create muscle mass and help with brain functions. Low levels can risk higher fat storage and cardiovascular disease. To keep these under control, maintain a healthy sleep cycle and increase exercise.
Crushing another well-known stereotype is the idea that estrogen is associated women only. In females, it regulates their reproductive cycles. However, in males and females alike, studies have shown it could help muscle recovery. It can also regulate fat tissue and storage. When you eat properly and exercise regularly, it can maintain hormone imbalance.
Not only important to those who are diabetic, insulin has a major effect on your metabolism. Known as an anabolic hormone, it helps to build complex molecules. In short, these molecules help to keep your blood sugar in check. When making sure to eat healthy, also try to fit in some short workouts once in awhile. In the long run, both literally and figuratively, it will keep your body from developing an insulin resistance.
When something is so miniscule it can not be seen by the human eye, it can be hard to recall. Like Thomas a Kempis once said, “Out of sight, out of mind”. When you spend a little more time in the kitchen and in the gym, it could keep you out of the hospital in the future. Remember just how important the inside really is.
The new year is here! Welcome to 2019! With the new year, comes new trends and new goals. Veganism, a lifestyle which excludes any food or products that come from animals, is growing at a huge rate; whether it be by choice or for health reasons. A change in diet can be very beneficial to your body, as long as you are still getting the needed vitamins and nutrients. A vegan diet can help you lower cholesterol, your risk of diabetes, heart disease, and many cancers. Eating vegan does not only help prevent cancers, but can also help with the recovery after cancer. Veganism has many pros and cons, but if you would like to give veganism a try, here are some options at some common places!
Burgers just hold the meat
French toast sticks
Dutch apple pies
Garden side salad
You can substitute the meat for black beans in an entree for no extra charge, just be sure to remove any cheese or sour cream as well
Also say “fresco style” and for them to hold the cheese and add pico di gallo
All the crusts are vegan friendly, and they also offer gluten free crust
Then pick your sauce, they offer two vegan sauces, red sauce and spicy red sauce
Blaze is special, because they offer a vegan friendly cheese!
Any toppings that are not meat, are vegan friendly! So go crazy on the toppings!
Arugula, Balsamic drizzle, BBQ drizzle, Buffalo sauce, Olive oil drizzle, Oregano Sea salt are sauces and finally toppings you can add
All of their drinks are also vegan, except for milk of course!
Pick one of three breads: sourdough, Italian, or hearty Italian
Add all the toppings you want, that are meat free
Then chose any of these sauces to top it off! Yellow mustard, deli brown mustard, oil, vinegar and vinaigrette, sweet onion sauce, fat-free Italian dressing, buffalo sauce
Here at our very own high school, they do not have a menu for vegans and vegetarians, however, if you are vegan or vegetarian they will do their best to accommodate your dietary needs.
In Meadville, some hometown favorites also have vegetarian and vegan options: Julian’s Bar and Grille, Chovy’s, Pizza Villa, and Oceans Cafe, all have options to cater to your vegan or meat free diet. While Titusville is more limited, the Blue Canoe is still a Titusville go-to that offers vegetarian options!
If you would like to know more about being vegan and the vegan diet, you can check out this link! https://veganhealth.org/
My curiosity for makeup and all things beauty started at a young age. I still remember each time I rummaged through my mother’s makeup and tried out each item. During one of my excursions, I managed to pull out a long eye-pinching contraption. After almost ripping a few eyelashes out and some skin pulling, it was clear that this odd-looking item was an eyelash curler. Seven years later and I continue to curl my lashes every day. Although some curlers can pose a intimidating threat, with a few simple tips it can seem less threatening.
Make curling the first step. Experts recommend making using your eyelash curler the very first step. When you curl your lashes first, it opens your eyes and prepares it for other products like eyeliner and mascara.
Don’t use too much force. As much as you want to achieve that perfect curl, it’s important to remember not to squeeze too intensely. When you are tough on your curler, it can break or rip off lashes. Slow and steady is what you want.
Make sure to keep it clean. Like any makeup tool, cleanliness is number one. If you try to use a curler that is coated in eyeliner or oils, it can harm your lash line. It only takes a few minutes to take a makeup wipe and clean it off.
At the end of the day, it’s important to keep those lashes curled without losing them all. Don’t forget, practice makes perfect.
Stopping the Sickness
The temperature is not the only thing increasing in these frigid past weeks. Many are seeing an influx in the number of flu and cold cases too. While it may seem inevitable to come down with a sore throat and harsh cough, there is far more you can do to prevent the virus before it hits.
Get a flu shot. There has been controversy over the years about just how effective flu shots really are, but the CDC says the best way to prevent it from spreading is for everyone over 6 months old to make sure they are vaccinated. It only takes a few quick minutes to save you from the dread of a horrid virus. Stop in at your doctors office or local Walgreens to get yours.
Don’t miss out on sleep. Getting enough sleep every night is equally important in fighting off any virus. When you sleep for an extended amount of time, your body releases cytokines. Cytokines are a protein that regulate the immune system and help with infection.
Keep your hygiene in check. The simplest step that people look over when trying to avoid getting sick is making sure your body is germ free. Here’s just a few practices to keep it clean...
-Wash your hands for at least 20 seconds and make sure to get underneath the fingernails.
-Keep your nose and mouth covered when sneezing or coughing.
-Avoid getting close to anyone who is already infected. Don’t shake hands, high five, or share anything.
The last thing you need in this bone-chilling weather is a virus that packs a punch too. Take these few precautions and avoid a flu or cold that could keep you down for days or even weeks. Your body will thank you later...
According to adolescentgrowth.com, “5.4% of children between the ages of 13 and 18 will suffer from Anorexia, Bulimia, or Binge Eating disorder at some point in their lifetime.” That doesn’t seem like that appalling of a statistic, but that percentage equivalates to approximately 2.2 million teens. Now that’s a number worth noticing and doing something about.
Most teens don’t know how to help a friend with an eating disorder, but the truth is they’ll probably encounter someone suffering from one during the course of their high school career. The most important thing to remember is to be there for your friend and not make them feel worse than they already do.
It’s also important to not offer simple solutions for their disorder. An eating disorder is a disorder after all and not something they can control at will. Saying things like “Just stop” or “Just eat” isn’t helping your friend in the slightest.
Remembering to not use accusatory statements, too. They are already suffering and don’t need to feel attacked on top of that by statements like “You’re not eating! You’re exercising too much!”. Instead substitute “you” statements with statements starting with “I” that note their behavior such as “I have noticed how frequently you are going to the gym.”
Someone suffering from an eating disorder may also not take calmly to you wanting to help. They may react negatively such as becoming angry or disregarding your concerns for their health. If either of these are the reaction of your friend, simply remind them you’re here for them and are available to talk anytime they need it.
Finally, tell someone about your friend’s situation if they won’t. An eating disorder is not a small matter and needs regarded by a professional. What it comes down to is your friend needs help and the sooner they get it the better.
For more information visit nationaleatingdisorders.org
- Contributing Writer -
Are you addicted to technology? Technology addiction is the impulse to obsessively use your mobile device, browse the internet, or play video games. Seventy percent of Americans have smartphones and 95% have a cellular device of some kind. The average age for someone to get a smartphone is currently ten.
Why is technology so addictive? The main reason is that people can access technology on a daily basis. People take advantage of this because it helps improve basic life, from making contacting others easier to planning daily calendars and getting reminders. In addition, they also have the ability to download apps that entertain them on a second's notice.
Ninety-one percent of American children ages two to seventeen play video games, and 60% of all Americans have at least one social media account. The world’s most popular social media app is Facebook, which has 1.74 billion active users. In 2004, only 45% of teenagers in America had cell phones. Now, the number has increase to 78%. Up to 62% of cell phone users would prefer to go a week without chocolate than lose their phone for just one day. That is insane!
Fifteen- to nineteen-year-olds are most likely to struggle with refraining from using technology. Teenagers and young adults are more likely to become addicted because of the fear of missing out (FOMO) on social media. This causes them to feel the need to stay connected to the virtual world all the time. Some teenagers will even admit they are addicted to their devices; in fact, 41% of those with cell phones would describe themselves as “addicted” to their phones.
Here are some tips to prevent you from becoming addicted to technology. Set yourself a time limit; there are plenty of timer apps that will automatically shut down your device. Doctors will tell you that it is unhealthy to spend more than two hours a day on technology, excluding any school work that requires you to use a device. Turning off your notifications or putting your device on airplane mode when you are working or hanging out with friends or family will prevent you from checking your device. Another tip -- and this is important -- is to keep all of your personal devices out of your bedroom before you go to sleep. If your phone is your alarm clock, put it on the other side of the room so you can’t fall asleep while on it. If you do so, then you will also have to get up to turn it off in the morning, which can help you wake up a little more easily. These tips can keep you from becoming addicted to technology.
A concussion is a brain injury most commonly caused by a blow to the head. The impact causes the brain to move unhealthily in the skull, which can stretch and damage brain cells. In the United States there are approximately 3.8 million concussions per year due to injuries from sports and other physical activities. As many as 50% of concussions go unreported.
To no one’s surprise, the most common way to get a concussion in high school is by playing football. The second most common way to get a concussion is in girls’ soccer, closely followed by girls’ basketball. Boys’ wrestling and boys’ basketball are both lower on the list and about even when it comes to concussions. Boys’ baseball, boys’ soccer, girls’ softball, and girls’ volleyball are the sports in which players sustain the fewest concussions.
Concussions have both short term effects and long term effects. The short term effects include loss of consciousness, headache, dizziness, nausea and vomiting. Long term effects include trouble concentrating, memory problems, sleep disturbances, and sensitivity to light and noise. Only twenty percent of people suffer from post-concussion syndrome. The more concussions you have, the more likely you will suffer long term consequences.
Recovering from a concussion normally lasts seven to ten days; if any longer, you should visit a doctor to see if you have long-term concussion syndrome. If you have long-term concussion syndrome, the recovery time could last as long as three months. After sustaining a concussion, you should get plenty of rest and avoid high-risk activities.
There are little things you can do to help recover from a concussion faster. You can reduce screen time, limit exposure to bright lights and loud sounds, stay hydrated, eat high protein foods, get plenty of rest, be patient, and listen to your doctor. By following these simple steps, you may recover from your concussion in less than seven to ten days.
Your heart pounds like a drill into your chest, you can feel every nerve in your body tense, your brain is twirling around in knots as the words try to spew from your mouth. Sounds familiar right? At least it should, anger is one of the most common emotions to experience.
When you get hostile or angry you body goes into “fight or flight”, in which you either fight back or run away. In turn, your body will release cortisol and adrenaline which speeds up your breathing and heart rate. Your blood vessels tighten, your blood pressure rockets, and your energy explodes. While occasional anger can be healthy and/or normal, too much can have negative effects.
When anger becomes an everyday or constant emotion, the chemicals released can wreak havoc on the artery walls of your heart. This can result in heart disease and other heart related issues. Not to mention, when anger is not properly managed it can result in stress, causing other health complications such as anxiety or depression.
The next time you want to “fly off the handle” at the first thing that crosses you try to keep these simple tips in mind from Wayne Sotile, PhD, author of Thriving With Heart Disease.
- "I can't accomplish anything by blaming other people, even if they are responsible for the problem. I'll try another angle."
- "Will this matter 5 years from now? (Five hours? Five minutes?)"
- "If I'm still angry about this tomorrow, I'll deal with it then. But for now, I'm just going to cool off."
- "Acting angry is not the same as showing that I care."
If you can keep these four simple steps in mind, it may be easier to calm all the rage you experience. Not everything requires a reaction, especially if it impacts your overall health. If you still can’t seem to get it right, remember it’s okay to ask for help.
- Featured Writer -
SEASONAL SADNESS STRIKES AGAIN
As daylight decreases and the snow falls harder, it may be hard to beat seasonal affective disorder (SAD). SAD is a type of depression that's related to changes in seasons, most commonly in teens and adults. It can cause anxiety, loss of interest, excessive sleepiness, irritability, lack of concentration, and weight gain. Lack of sunlight as the times change can most prominently produce SAD. However, if you still want to enjoy that winter wonderland here are some quick and easy fixes.
Stay active. One of the fastest ways to eliminate some of the winter blues is to get your body moving. When you exercise, no matter how hard or easy, your serotonin production is increased. This can help make up for the serotonin you have lost when SAD hits.
Keep warm. Although the winter temperatures are coming upon us, it is important to stay warm. When your body becomes cold it can actually increase depression. Here’s an excuse to drink all the hot cocoa, coffee, or hot tea you want. Remember to keep your house at least 64º.
Get outside. Amidst trying to keep warm, it might seem impossible to get outside. Everyone loves to admire the snow from afar, but the natural sunlight can boost your mood like no other. Open up those curtains, and go build a snow angel.
At the end of the day, sometimes it can be hard to enjoy the festivities of winter when you haven’t seen the sun in what feels like forever. Remember to stay warm, get moving, and go outside. Don’t be afraid to ask for help either!
- Featured Writer -
DEALING WITH PARENTS DIVORCING AS A TEEN
According to apa.org, 40 to 50 percent of marriages in the United States end in divorce. Divorces can be rough, especially the extended period between the separation and divorce, and can have a drastic impact on teens. Unlike younger children who express their emotions verbally, teens are more likely to bury their feelings. Most teens dealing with their parents’ divorce experience similar issues.
When parents divorce, teens often times find themselves as the mediator. This isn’t right on any parent’s part. It’s okay to tell your parents that this upsets you. Sometimes teens think that they’re being disloyal to their parents when put in this messenger like position. It’s okay to speak up about your discomfort.
Similarly, teens sometimes feel pressured to take one parent’s side. Sometimes it seems hard, but dividing time evenly between both parents is the best solution. You love them both and they’ll understand.
Divorce is also never the teen’s fault. Sometimes teens think if they had behaved better their parents would have stayed together. This is never the case. People divorce for all kinds of reasons, but none of them should be based off their children.
Teens dealing with divorces should also talk to someone if they’re having a hard time. A third party outside of the divorce is best. So either a friend, teacher, or adult you trust would work. Sometimes even talking to your parents or siblings who are going through the same situation as you can be beneficial.
The major point to remember though is keeping your emotions bottled up inside doesn’t help anyone. Verbalizing how you feel about the divorce is the best course of action.
Visit https://safeteens.org/relationships/dealing-with-divorce for more information about how to deal with parents divorcing as a teen.
- Contributing Writer -
Many of us come to school or work with a tremendous desire to go back home and sleep. You can’t bear to wake up, can’t seem to stay focused, and can’t have any fun. This is a real problem with up to 40% of teenagers exhibiting symptoms of sleepiness that directly affects their life, however, the causes of this tiredness are not always apparent and the solutions to it are even more obscure.
The most obvious cause of this tiredness is lack of sleep. One study showed that only 15% of teenagers claim to get the recommended 8-10 hours of sleep https://www.sleepfoundation.org/sleep-topics/teens-and-sleep . A major reason for the lack of sleep among younger people is a lack of time. Some people just can’t fit sleep into their schedule. Most causes for a lack of sleep are related to our natural sleep cycle called our circadian rhythm. When you change your sleep cycle as in going to sleep two hours later on the weekends, this cycle is messed up leaving us tired even if we did get the proper amount of sleep. Looking at bright lights, especially your phone within an hour before bedtime, also inhibits your body’s ability to sleep properly and leaves you tired during the next day. To fix these problems, set up a better sleep schedule. Don’t sleep in and stay off your phone before bed.
A more hidden cause of this issue could be a lack of nutrition or overall health. Many people know that certain nutritional deficiencies can lead to constant tiredness. The most notable nutritional deficiency would be anemia or a lack of iron. Other important nutrients to keep you awake are: potassium, magnesium, B vitamins, and protein. Diseases may be another cause of tiredness. These diseases include hypothyroidism, diabetes, and heart disease along with the medications used to treat them.
Whether it’s due to lack of sleep, nutritional deficiency or disease, constant sleepiness is not something people should disregard. If you have any of these problems, it would be in your best interest to try whatever possible to fix them. Never be afraid to ask a professional for any medical issue including something like constant fatigue.
- Contributing Writer -
Let’s be honest… no one likes acne or pimples. They can really make or break your whole day. Breakouts can be caused by genetics, hormones, and sometimes even medication; most of which are out of your control. However, here are some practices that you can try to avoid those pesky breakouts.
One of the most obvious yet underrated ways to prevent pimples is to make sure you keep your face clean. Dirt, bacteria, sweat, and oils can seep into the pores. Using a face wash that fits your skin is the most helpful step. Start with warm water to open up your pores, and end with a cold splash to close them back up. Afterwards, moisturize with a lotion specifically designed for your face. Be careful, however, as washing too much can actually hurt more than help.
Sometimes amidst rushing to get that homework done, awaiting important decisions, or everyday life, stress can get the best of us. A recent study showed that stress can actually cause the Sebum to produce extra oils, which clog hair follicles causing those awful breakouts. While stress can be unavoidable, there are some ways to lessen it including meditation, time management, and talking to someone.
“You are what you eat.” You’ve probably heard the common quote a million times. Have you ever really thought about it though? Certain food and drinks can trigger acne flare ups such as…
- Spicy or hot foods
- Fast food
This isn’t to say you must completely cut these items out; try to cut back however and you might see a difference.
Overall, making the most of an annoying breakout isn't easy, but don’t miss out on a fun night out because of it! Stay patient. Change does not happen overnight and it’ll all pay off.
- Featured Writer -