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CAMPUS COMMONS
MEET OUR NEW DOG, LEXI! A WELCOME ADDITION TO THE FAMILY
Dogs are more than pets for many of us; they’re a vital family member and can bring a smile to our face when we’re feeling down. It’s safe to say that many of our lives would look vastly different if dogs didn’t exist. My family adopted a dog nearly a year ago, and our lives improved. We had a cat for over 15 years who sadly passed away. We then took a break from having a pet, even though the kids had long wanted a dog. But I was hesitant because of the level of responsibility they require. Our cat could handle itself, but dogs need constant attention and interaction. For years, I felt we couldn’t handle it while maintaining our work, school, and sports schedules. About a year ago, we started to consider getting a dog and kept our eyes open for any that interested us. Eventually, we learned of someone
with a litter of golden retriever puppies. Before we went, we discussed with the kids that the dog would not just be mine or their mom’s pet but the entire family’s. Everyone was going to have to help out. They agreed, so we went to look at the puppies, and everyone fell in love. We picked out a cute little pup but had to wait a couple weeks to bring her home. Once we got her, I watched my kids experience enormous joy from being with the puppy. It made me wonder why we didn’t get a dog sooner. We named her Lexi, and it didn’t take long for her to become part of our family. We bought all kinds of toys, started potty training as soon as possible, and she became everyone’s priority. It was like having another baby in the house! Thankfully, Lexi is incredibly smart, so training her went much smoother than we initially thought. If you’ve owned a dog at some point, you likely know they pick a favorite person to follow around most days. Lexi has decided that my wife is her person. They do everything together! They take the kids to school together in the morning and stay in the same room all day if Tiffany works from home. Lexi will even hunt for her if they’re not together. They’ve built a strong connection, which is so nice to see. My wife hadn’t had a dog before, so I was unsure how the endeavor would go, but so far, they’ve been inseparable!
I get home, I’ll sit on the couch and play fetch with her until I wear her out. Then, I’ll scratch her belly and back before she passes out for a nap. This seems to have become our daily routine.
Dogs can bring out the best in people, providing emotional support and fun to
everyone around them. They’re also great if you want to get in better shape. On my way to work, I see countless people walking their dogs, which benefits the dogs and their owners. Lexi has been an incredible presence in our home. She’s already grown so much, weighing nearly eight times as much as she did when we first got her. I’m so excited to watch her bring continued joy to our family!
Although I might not be Lexi’s chosen person all the time, we still have our own routine. When
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The Origins and Legends Behind Your Favorite Traditions LET’S UNMASK HALLOWEEN:
Here come the scary decorations, pumpkin carving, trick-or-treating, and spooky costumes because Halloween is just around the corner! These traditions are what make Halloween fun and exciting year after year. However, did you know that jack-o’-lanterns come from an Irish legend or that trick-or-treating comes from a historical ritual called “souling”?
he didn’t want to pay, he convinced the devil to turn into a coin so he could buy their drinks. However, instead of paying, he placed the “coin” next to a cross in his pocket that prevented the devil from returning to his original form. Once he freed the devil, Stingy Jack continued to trick him. When he died, God turned away Stingy Jack with only coal to light his way, so he placed the coal in a carved-out turnip to create a lantern. From there, people slowly transformed his “lantern” into the modern-day jack-o’-lantern!
As we prepare for Oct. 31 activities, here are some fun facts you might not know about Halloween!
CANDY CORN WAS ONCE CALLED CHICKEN FEED.
HALLOWEEN IS BASED ON A CELTIC FESTIVAL. Samhain, a pagan festival held from Oct. 31 to Nov. 1, celebrated both the harvest and the “dark” second half of the year. During this celebration, it was believed the barrier separating the spirits from the physical world would come down, allowing demons to enter and the spirits of all who passed away that year to move on to the next life.
Candy corn, which the Wunderlee Candy Company began producing in the late 1880s, is an extremely popular Halloween candy. In fact, today, about 35 million pounds of the candy are sold each year! When the Goelitz Candy Company brought it to the masses at the turn of the century, they called the sweet tricolored candy “Chicken Feed” because so many people worked on farms at the time. Their early ads exclaimed, “Something worth crowing for!”
‘STINGY JACK’ HELPED EVOLVE JACK-O’- LANTERNS.
The Irish myth of a man named “Stingy Jack” goes like this: Stingy Jack invited the devil for a drink, and because
Now you know! Happy Halloween!
Are You Getting Enough Sleep at Night? Quality sleep is vital to our overall health, yet many Americans don’t get enough sleep every night. According to the National Institutes of Health, 7%–19% of adults do not get enough sleep. A similar study from the Centers for Disease Control and Prevention (CDC) found that 35% of American adults get under seven hours of sleep daily. While sleep is essential for our energy levels, alertness, and overall health, getting the proper amount of sleep is vital for anyone struggling with injuries or pain. For sleep to do its job properly, you need to get quality sleep each day for a healthy amount of time. This means sleeping for 7–9 hours straight every night. If you’re lying in bed restless and unable to sleep, you’re not doing your body or mind any justice. We’ve all had nights of staring at the ceiling, counting sheep, and hoping we’ll drift to sleep, but that sleep never comes. In most instances, we can derive our lack of sleep directly from our activities earlier in the day and right before bed.
If you’re struggling to fall asleep or stay asleep at night, exercise is one of the best things you can do. Work up a sweat, and you’ll quickly notice falling asleep is easier. Just be sure not to re-aggravate your injury or overwork yourself. We can teach you exercises that are well-suited to your needs and abilities. Other things you can do throughout the day to improve your sleeping habits include getting more sunlight, avoiding naps over 20 minutes, reducing your alcohol intake, and staying away from caffeine throughout the evening. If you smoke, you should stop at least two hours before sleeping. Once you’re getting ready for bed, try to create a routine to stick to every night. You should also put away all electronics and screens at least one hour before bed, as blue light can interrupt our body’s natural circadian rhythm.
Don’t let poor sleep stop you from feeling better. Adjust your daily routine, and you will notice improvements in your sleep patterns.
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HOW DOGS IMPROVE OUR PHYSICAL AND MENTAL HEALTH FURRY FRIENDS, HAPPY HEARTS
If you read our cover article, you learned about Mark’s dog, Lexi, and her positive impact on his family. Across the country, dogs are helping improve their owners’ well-being. Most dog owners can feel the difference their canines have on their physical and mental health, but did you know there’s science behind those feelings? Since October is Adopt a Shelter Dog Month, there’s no better time to explore the health benefits of owning a dog. After reading these, you might just consider adopting a new pet to the family! IMPROVED HEART HEALTH Many of us are facing high levels of stress daily. That stress stems from our work responsibilities, home life, and more. Over time, that stress can increase blood cholesterol, triglycerides, blood sugar, and blood pressure, putting individuals at risk for heart disease. Thankfully, owning a dog can help offset this risk. A comprehensive review of studies published between 1950 and 2019 suggests that dog owners have lower blood pressure levels and improved responses to stress. Furthermore, people who previously suffered a heart attack saw a reduced risk of death after living with a dog. MORE MOVEMENT Dogs come with plenty of responsibility. You have to play with them and take them for walks regularly. While it might feel tedious, it helps you reach
your movement and exercise goals. A study published by BMC Public Health found that dog owners, on average, walked 22 minutes per day more than people who don’t own dogs. Those 22 minutes quickly add up day after day.
STRONGER MENTAL HEALTH Dogs don’t just help our physical bodies; they also help improve our mental health. As mentioned earlier, just being around dogs helps us feel less stressed, which can help improve symptoms of anxiety. Dogs also help us fight against feelings of isolation and loneliness, as they operate as companions. Various studies have shown that dogs can help increase dopamine, serotonin, and oxytocin levels.
TAKE A BREAK
The Best Chocolate Chip Cookies
These ultra-soft and chewy chocolate chip cookies will melt in your mouth!
INGREDIENTS • 2 1/4 cups all-purpose flour • 1 teaspoon baking soda • 1 teaspoon salt • 1 cup (2 sticks) butter, softened • 3/4 cup granulated sugar
• 3/4 cup packed brown sugar • 1 teaspoon vanilla extract • 2 large eggs • 2 cups (12-oz package) semi-sweet chocolate chips
DIRECTIONS 1. Preheat oven to 375 F. 2. Combine flour, baking soda, and salt in a small bowl. 3. Beat butter, granulated sugar, brown sugar, and vanilla extract in a large bowl until creamy. 4. Add eggs, one at a time, beating until blended. 5. Gradually beat in flour mixture. 6. Stir in chocolate chips. 7. Arrange dough in rounded teaspoonfuls on ungreased baking sheets. 8. Bake 8–10 minutes or until golden brown. Cool on baking sheets for 2 minutes; move to wire racks to cool completely.
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INSIDE
THIS ISSUE
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How Lexi Became an Essential Part of Mark’s Family
Halloween’s Haunting History
Boost Your Recovery With Healthy Sleep Habits
The Surprising Health Benefits of Having a Dog
The Best Chocolate Chip Cookies
Eat Your Way to a Healthy Heart
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GREENS Not every green is a health-boosting superfood, but dark leafy greens like spinach, kale, and bok choy all contain lutein and carotenoids, antioxidants that reduce the risk of heart disease. These greens help compact the bile acids in your body and remove cholesterol from your system.
Your cholesterol levels directly impact your heart health, and with heart disease being the leading cause of death in the U.S., we should all be working toward improving our cholesterol levels. Your LDL (low-density lipoprotein) cholesterol is the “bad” type that can lead to a higher risk of heart disease. The best way to control our LDL cholesterol is through the foods we eat. If you want to keep your cholesterol levels in check and your heart healthy, add more of these foods to your diet.
BERRIES Delicious and versatile, berries are filled with fiber to help lower cholesterol. Berries also contain numerous antioxidants and anti-inflammatory compounds that can benefit your body in countless ways. All fruit is excellent for your health, but berries pack the punch needed to support healthy cholesterol levels.
OATMEAL Oats contain a significant amount of soluble fiber, which decreases cholesterol absorption into the bloodstream. Start the day right with warm oatmeal, overnight oats, or Cheerios, which are surprisingly made with oats, not wheat! Add fruit on top to boost your fiber intake even more. NUTS Nuts like almonds, walnuts, and peanuts are rich in monounsaturated and other heart-healthy fats, but minerals
LEGUMES If you’re seeing a common trait here, you realize that
soluble fiber is the key to making these foods beneficial for your health! Legumes, which include beans, peas, and lentils, all contain a significant amount of soluble fiber, protein, and minerals. While these foods are incredible for your body, those seeking to lower their cholesterol levels should speak with their doctor first to discover the best course of action for protecting their heart.
like calcium, magnesium, and potassium are also crammed in these crunchy snacks. Nuts have shown significant heart-healthy benefits in numerous studies, including one which proved that just 2 ounces of nuts per day can decrease your LDL cholesterol.
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