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CAMPUS COMMONS
HOW BOY SCOUTS MOLDED MY CHARACTER AND PREPARED ME FOR LIFE BEYOND KNOTS AND CAMPFIRES
As a kid from a small town, one of the best things about turning ten was finally joining the Boy Scouts. It was something all boys in my town looked forward to, and most of us were in the Cub Scouts together, too. So, when my tenth birthday rolled around, I joined my friends in the Boy Scouts, and together, we set off on a journey of experiences that helped shape who we are today. Looking back, I couldn’t have imagined how much those adventures would teach me about life. One of the highlights of my Boy Scout days was the opportunity to explore the great outdoors through camping. Unlike my parents, who were not big campers, the Scouts allowed us to venture into “extreme” outdoor activities like snow camping. We learned fundamental skills like reading a compass, starting a fire without matches, and tying different knots. These practical skills were fun to learn and prepared us for unexpected challenges we might encounter in life. However, camping wasn’t all we did in the Boy Scouts. At the core of the Boy Scouts’ values were the Scout Laws, which taught us important qualities like honesty, loyalty, and readiness to help. These weren’t just words we learned but formed the basis of who we were as people. Our bi- weekly meetings were a chance to explore what it meant to be a Boy Scout, with a focus on being a good person who had strong morals and was mentally resilient. We even played games that specifically challenged us to be polite and taught us to be responsible community members. Part of the reason I took my time in the Scouts so seriously was because my family had a connection to scouting. My grandfather was the Scoutmaster of the local chapter in his town, and my father and uncle were
scouts. Whenever I visited my grandparent’s house, I often saw pictures of my father and uncle in their Boy Scout uniforms, reminding me of the important values the organization taught us over generations. But, as life became busier in high school, my active involvement in Boy Scouts took a back seat. Nevertheless, the lessons I learned there stayed with me. The motto of Scouts, “Be prepared,” became more than just a saying; it became a way of life for me. It taught me to plan and be ready for anything. This approach has helped me throughout college, my professional life, where planning is very important, and my personal life, where I can face nearly any challenge confidently. When I think back to my days as a Boy Scout, as I am now, I can’t help but feel sad about the lack of interest among young people today. I often wish that the children I coach could experience the amazing adventures and learn the valuable lessons that come with being a Boy Scout. The friendships, practical skills, and moral values I gained from that experience have stayed with me all my life. It’s a journey that will teach them valuable life lessons and shape their character in an incredibly positive way. I encourage anyone with a son or young man in their life to consider the prospect of joining. Or, if you’re like me and were a Scout when you were a boy, consider becoming active with your local chapter. You never know whose life you could change!
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FITNESS KNOWS NO AGE
Draw Inspiration From Mark Wahlberg
Achieving a healthier you is within reach, regardless of age or fitness level. Mark Wahlberg, the Hollywood icon renowned for maintaining impeccable physical fitness over the years, has a routine that can help you. So, grab your sneakers, lace up, and explore the path to achieving fitness like Mark! RISE AND SHINE Wahlberg is known for his early morning workouts, but there’s no pressure to set your alarm for dawn. Morning exercise has many benefits, including boosting your metabolism and mood, but the key is finding a routine that suits your lifestyle. Whether you prefer sunrise workouts or hitting the gym after work, consistency matters most.
yoga, and swimming into his routine. You don’t have to try every exercise in existence; the goal is to find activities you enjoy. Make exercise a part of your life that you look forward to. A POSITIVE MINDSET Wahlberg’s journey is about more than physical strength; it’s about mental resilience. Staying motivated doesn’t require superhuman determination, just achievable goals and believing in yourself. Visualize your success, big or small, and watch your confidence grow. NOURISH YOUR BODY WISELY Fitness is more than just exercise; nutrition also plays a crucial role. Wahlberg focuses on balanced eating: lean proteins, whole grains, fruits, and veggies. Staying hydrated is just as important. Good nutrition and proper hydration are the fuel that powers your fitness journey.
WORK SMARTER, NOT HARDER Wahlberg’s secret isn’t about spending countless hours at the gym; it’s about high-intensity interval training (HIIT). HIIT workouts involve short bursts of intense exercise followed by rest. It’s an efficient way to burn calories and build muscle without feeling overwhelmed, making it perfect for beginners and seasoned gym-goers. KEEP IT VARIED AND ENJOYABLE Variety is essential to make fitness fun. Wahlberg keeps things interesting by incorporating weightlifting, boxing,
Wahlberg’s routine isn’t limited by age; it applies to everyone, regardless of where you are on your fitness journey. There’s no need to feel overwhelmed or pressured. Take it one step at a time, embrace the process, and work toward your fitness goals at your own pace. These practical yet effective tips can unlock the secret to staying in great shape. So, lace up those sneakers and join the club — it’s an adventure worth pursuing!
HDL Cholesterol: YOUR HEART’S UNSUNG HERO!? Many of our conversations about cholesterol often focus on the infamous “bad” LDL cholesterol, which increases the likelihood of heart disease and strokes. However, it is important to also highlight the unsung hero — high- density lipoprotein (HDL) cholesterol, which plays a crucial role in defending against cardiovascular risks. Unlike its troublesome counterpart, HDL takes a longer path through the liver, helping to remove “bad” fats from the body and preventing dangerous plaque buildup in our heart and brain arteries. In fact, increasing an HDL score by 1% reduces the risk of heart attack and stroke by an impressive 2%! SO, WHAT ARE HEALTHY HDL LEVELS? Health experts recommend aiming for an HDL level of 60 mg/dL or higher for both men and women to maintain good health. However, it is considered a “danger zone” if the HDL level falls below 40 mg/dL for men and 50 mg/dL for women and above 80 mg/dL for both. So, while having high HDL levels is great, it’s important to maintain a balance and not exceed the limit. HOW CAN I FIND OUT WHAT MY HDL LEVELS ARE? To better understand the cholesterol levels in your blood, you will need to undergo a comprehensive lipid panel or lipid profile. The test will examine LDL, HDL, and triglycerides and provide information about your heart disease and stroke risk. Additionally, it can identify any genetic factors affecting your cholesterol levels.
HOW TO IMPROVE YOUR HDL SCORE If you want to boost your HDL cholesterol levels, you can do several simple things to see improvements. • Exercise for a Healthy Heart: Interval training (pushing yourself harder for 30 or 60 seconds during your workouts) effectively raises HDL levels and lowers LDL levels, providing a “bang-for-your-buck” strategy. • Quit Smoking: Quitting smoking can increase HDL levels by 15%–20% within six weeks! • Nutrition Matters: One way to protect against cardiovascular disease is by adopting a diet rich in plant-based foods and healthy fats, such as the Mediterranean diet. This includes staples like avocados, nuts, and omega-3-rich fish such as salmon and sardines, which can boost HDL. • Mindful Alcohol Consumption: Moderation is key when it comes to alcohol because heavy drinking raises LDL levels. Women should limit themselves to one drink daily, while men should stop at two.
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5 BONE-STRENGTHENING EXERCISES FOR A LIFETIME OF VITALITY
NO. 2: SQUATS Stand with feet hip-width apart, bend at the knees, and squat down slowly while ensuring that your buttocks do not go below your knees. If you need support, use a sturdy object for balance. Tighten your buttocks and thighs to return to a standing position. Repeat this exercise 8–12 times. NO. 3: WALK AND STOMP: To enhance bone stimulation during your walk, try incorporating stomping. Every 10 steps, stomp each foot two or three times as if you are crushing a can. This
As we age, our bone mineral density decreases by approximately 1 percent each year, which usually starts in our 30s. However, maintaining regular physical activity can substantially contribute to sustaining ideal bone health throughout our lives. Thankfully, you can keep your bones healthy and strong by incorporating the following exercises into your daily routine!
gravity while climbing, thus strengthening the leg and hip muscles that support your pelvic bones. If needed, use a handrail for support, and consider adding an occasional stomp for increased bone stimulation. NO. 5: HIP-LEG LIFTS To strengthen the muscles around your hip bones, you can perform hip-leg lifts. Here’s how to do it: Stand with your feet hip-width apart and place your hand on a counter or against a wall for balance. Shift your weight onto one foot and straighten the other leg, lifting it about 6 inches off the floor. Do this lifting motion 8–12 times, then switch legs and repeat the same number of lifts. Including these five exercises in your routine, which engage various muscle groups and stimulate bones in different ways, can significantly contribute to maintaining strong and healthy bones throughout your life!
NO. 1: PUSH-UPS To do push-ups, you can choose to do them against a wall, on your
knees, or on the floor. Make sure to position your hands at shoulder-width apart and tighten your abs. Then, lower your torso towards the surface and push yourself back up. Repeat this movement 3–5 times for the first set, take a rest, and then repeat for a second set.
will add a beneficial jolt to your bones, which is more
effective than a typical stroll or treadmill walk.
NO. 4: STAIR-CLIMB: Stair climbing is an
effective way to increase bone density because it requires your body to resist
TAKE A BREAK
Marry Me Chicken
Inspired by HealthyLittlePeach.com
This dish will have your guests going down on one knee to marry you … or this delicious chicken. Remember, the quickest way to someone’s heart is through their stomach!
INGREDIENTS • 3 boneless chicken breasts • 1 tsp salt and pepper • 1 tbsp olive oil • 3 cloves garlic, minced • 1 cup chicken broth
• 1/2 cup heavy cream • 3/4 cup sun-dried tomatoes • 1 tsp dried oregano • 1/2 tsp red pepper flakes
DIRECTIONS 1. Season chicken with salt and pepper. In a skillet over high heat, add olive oil and allow it to heat up. Then add chicken. 2. Let cook for 6 minutes or until golden brown. Repeat on the other side. Remove cooked chicken to a plate and set aside. 3. Reduce heat to medium and add minced garlic, broth, and heavy cream to the skillet. Stir sauce for 1 minute. 4. Add sun-dried tomatoes, oregano, and red pepper flakes to the mixture. 5. Bring sauce to a simmer, then reduce heat to medium-low. Add chicken back to the skillet, coating each side. Cook until chicken reaches 165 F.
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INSIDE
THIS ISSUE
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Lessons From the Boy Scouts
Mark Wahlberg’s Fitness Tips
Is There Such a Thing as ‘Good’ Cholesterol?
The Ultimate Exercises for Healthy Bones
Marry Me Chicken
These ‘Superfoods’ Supercharge Your Health
i
t h T h
We’ve all heard the term superfood, but what does it really mean? It’s often used in clickbait articles and referenced by dietitians
Here are four healthy, nutrient-rich options, but before making any significant dietary changes, consult your physician or health practitioner.
addition to cereal, oatmeal, and yogurt. You can add common berries like blueberries, strawberries, and raspberries or exotic options like goji or gooseberries. DARK LEAFY GREENS Dark leafy greens include chard, collard greens, kale, and spinach. Leafy greens are high in fiber and various vitamins and minerals, including calcium, vitamin C, and vitamin A. LEGUMES Like the children’s rhyme says, beans are a magical fruit. They are high in fiber, minerals, and vitamins. They have also been shown to lower the risk of heart disease. Many types of beans exist: soy, kidney, butter, red, black, and chickpea and can be used in many dishes like chili to add necessary fiber. Many foods provide the nutrition and health benefits you need to live a long, healthy life. Try incorporating some of these foods into your meals for a more balanced and nutritious diet.
and nutritionists. Articles with titles like “The 10 Superfoods to Supercharge Your Metabolism” and
FISH Fish are naturally low in fat and high in protein. They also have omega-3 fatty acids, which are hugely important for cell function, especially cells in your eyes and brain. Studies have shown benefits in preventing cardiovascular disease. Some good fish options are sardines, mackerel,
“Superfoods You Need to Eat” are everywhere. Unfortunately, the
term “superfood” is marketing fluff, with no agreed-upon official definition among dietitians.
However, superfoods have generally come to mean foods rich in vitamins and minerals that
salmon, trout, and tuna.
may have myriad health benefits. While there is no single food that can adequately provide all of the nutrients a healthy person needs, many foods are high in nutrients you can and should eat to improve your diet.
BERRIES Berries are delicious, packed with natural sugars, plus high in fiber and antioxidants. They are a great snack on their own and make a great
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