How to Avoid Getting a Cold- What You May Not Have Known

                                             

Facts about the Cold Virus:

Colds are the most common reason that Americans miss school and work. Adults get an average of 2 to 4 colds each year (over a billion cases in the US annually), and cold symptoms typically last about a week. That’s a lot of time feeling lousy!

What should I do to avoid catching a cold?

1. Wash your hands properly and often. Proper hand washing takes about 15 seconds, lathering with soap and warm water. Thumbs, fingertips, and fingernails are areas that are commonly missed during hand washing.
 

2. Exercise boosts the immune system. People who exercise are less likely to develop a cold. If they do become sick, they generally have less severe symptoms and may recover more quickly compared with those who do no exercise.

3. Avoid contact with infected individuals, and avoid touching your mouth, nose, and eyes!

What you may not have known:

Cold viruses can be spread through the air or by direct contact. Someone who has a cold sneezes onto his or her hand and then touches the telephone, the keyboard, or a doorknob. The germs can live for hours only to be picked up by the next person who touches the same object. What you may not have known is that the virus can then enter our bodies as we touch our mouths, noses and even our eyes. Our tears have defenses that help in fighting bacterial infections, but we are susceptible to viral infections through our eyes, and the cold is a virus.

What about Vitamin C?

There is no cure for the common cold, but Vitamin C has been shown to shorten the duration of cold symptoms. Chicken soup is comforting, plus the steam helps break up nasal congestion. The most important thing you can do is drink a lot of fluids to keep your body hydrated. Avoid drinks like coffee, tea, and colas with caffeine; they may rob your system of fluids.

Sources:
American Lung Association :
http://www.lung.org/lung-disease/influenza/in-depth-resources/facts-about-the-common-cold.html
Centers for Disease Control and Prevention:
http://www.cdc.gov/features/rhinoviruses/
http://www.cdc.gov/flu/protect/stopgerms.htm

Things to Do & Places to See this Summer

School is out for summer and it’s time to enjoy the great outdoors! Spending time outside can raise your vitamin D levels, help you get more exercise, increase your happiness, improve your concentration, and may even help in the healing process.
There is so much to enjoy outdoors, especially in southeast Idaho!

THINGS TO DO
-    Fly a kite
-    Have a picnic
-    BBQ
-    Read a book under the tree
-    Watch a sunrise/sunset from a scenic view; for a hike
-    Play Frisbee golf
-    Go camping
-    Hiking
-    Work in the garden
-    Rock climbing
-    Geocaching: Geocaching is an outdoor treasure hunt where you look for hidden “caches” (or containers) located throughout the community
-    Slack lining
-    Float the river
-    Fishing
-    Pick berries
-    Homemade ice cream
-    Hike on a full moon night
-    Go to or host a yard sale
-    Have a bon fire and roast marshmallows, Starbursts, hot dogs, etc.
-    Run through the sprinklers
-    Make a tin-foil dinner
-    Badmitton
-    Croquet
-    Make a bird-feeder
-    Skip rocks at the pond or lake (paint with glow in the dark paint)
-    Paint Twister
-    Glow-in-the-dark capture the flag
-    Dutch oven
-    Ultimate spoons in the park
-    Ice blocking
-    Feed the ducks at Nature Park
-    Bocce ball
-    Run or bike outside
-    Run the bleachers
-    Mountain biking
-    Canoeing
-    Create your own slip-n-slide
-    Mow the lawn
-    Plant flowers in pots
-    Create an obstacle course
-    Play water softball with kiddie pools as the bases
-    Create a mural with chalk
-    Make homemade bubbles
-    Ride a tandem bike
-    Go boating or rafting

PLACES TO SEE
TRAILS & HIKING
R Mountain (North Menan Butte). Location: Twin Butte Road.

Palisades Creek. 4-mile hike to the Lower Palisades Lake and 6.2-mile hike to Upper Palisades Lake.

Location: From Idaho Falls drive SE from Swan Valley on U.S. Highway 26 to Irwin. Turn left on the Palisades Creek Road at the sign for Palisades Creek Campground. Follow this road for 1.5 miles. Just before the campground and the bridge that crosses the creek is a parking area. On the other side of the creek to the right is a horse staging area. The new trailhead is at the horse staging area.

Table Mountain. 11-mile roundtrip hike with 11,000 ft. elevation gain.

Location: From Driggs Idaho drive 6.3 miles up Ski Hill Road you pass through the town of Alta WY then after about a mile you turn right up Teton Canyon Road, go a little more than 4 miles, where you will cross two bridges that are close together and are single lane, just before you get to the trailhead.

Green Belt. Trail located along the Snake River, by the falls. Perfect for walking, biking, or running. 1-2 mile loops, 6 miles total.

Location: 1000 Memorial Dr.
Idaho Falls, ID 83402

Mesa Falls. The Upper Mesa Falls can be accessed by a paved trail and boardwalk, with a viewing platform. The Lower Mesa Falls can be viewed from Grandview Campground. See website for pricing.

Location: Hwy. 47, 16 mi. NE of Ashton

Lava Trail System. The “dessert” of the Upper Snake River; view lava flows from thousands of years ago. The 20-Mile Trail has a 1 mile or 4 ½ mile loops. Hell’s Half Acre Trail is good for discussing biology and geology.

Location: Hell’s Half Acre: About 20 miles southwest of Idaho Falls and 5 miles east of Blackfoot. From I-15, take the "Blackfoot Rest Area" exit.  Access the trails from the parking areas.
20 Mile Trail: From Idaho Falls, travel west on Highway 20 to mile marker 287.  Continue 0.3 miles until you see a sign for "Lava Trail." Turn south onto the gravel road and continue one-quarter mile to the trailhead.

Cress Creek Nature Trail. 1 ¼ mile trail; first half-mile is wheelchair accessible. Restrooms at foot of trailhead.

Location: From Idaho Falls, take Hwy 26 northeast towards Ririe, follow the signs to Heise. Turn left onto the gravel road and go 1¼ miles to a small parking area with a Cress Creek sign and restroom.

Darby Canyon Wind Cave. 5-mile roundtrip hike to caves and back. Features a waterfall on the trail.

Location: Trailhead located about 20 minutes just outside of Driggs, at the end of Darby Canyon Road. Turn off of Highway 33 south of the Spud Theater. Keep left at the fork and continue until you hit the trail head.

WATER
Rigby Lake. Relax on the beach; play in the water, or canoe in the water. There is a fee to enter the park.

Location: Take the North Rigby Exit from Hwy 20. Go towards Wendy’s. Turn North on N 4000 E/Graham Rd. Rigby Beach is located at the end of the road.

Rexburg Rapids. Lazy River, slides, pool, and water playground.
Location:
50 W. 2nd N. Rexburg, ID
Phone: (208) 372-2490

Lava Hot Springs. Swim in the hot springs or swimming pools.

Location:
Hot Springs: 430 East Main Street.
Olympic Pool: 195 North Center Street.
Lava Hot Springs, ID

Green Canyon Hot Springs.
Hot spring pool and available camping sites.

Location: 2432 Canyon Creek Road
Newdale, ID 83436
(208) 458-4454

Heise Hot Springs. Has a hot, warm, and summer pools. The summer pool has a diving board and 350 ft. long waterslide. See website for prices.

Location:
5116 East Heise Road
Ririe, Idaho 83443

CAMPING
Eagle Camp Ground. Located north of the Madison County Fairgrounds. 24 campsites along the Teton River. Has drinkable water and restrooms. Tent camping only. ($10/night)
Location: North of Madison County Fair Grounds
Beaver Dick Park. Has a playground, picnic areas with fire rings, boat ramps, and RV/tent camping spots ($5/night).

Location: Highway 33 and 6000 West
Rexburg Id, 83440

OTHER
Rexburg Farmer’s Market. Friday evenings from 4:00-8:00 p.m. May 10 through October 11

Location: Parking lot across from City Hall on 1st East in downtown Rexburg

Chairlift at Targhee. Ride the chairlift to the summit of Fred’s mountain. Bring your bikes or hike at the top. See website for pricing.

Location: 3300 Ski Hill Rd. Alta, WY 83414

Hike 100 Miles. In honor of our county’s centennial celebration, Madison County has challenged us to “hike” 100 miles before November. You can print out a mile tracker and a map of approved paths and trails on their website.

http://www.madisoncountycentennial.com/pages/hike-100-miles.php

How to Be a Better Listener

If you want to be a better listener, the first thing you must realize is that listening is different from hearing. Hearing refers to the sounds around us that we perceive. Listening is focusing on those sounds and being aware of the verbal and non-verbal messages being communicated.  Think about it; when you are having a conversation with someone, would you rather have them “hear” you or “listen” to you?

Mark Twain once said, “If we were supposed to talk more than we listen, we would have two tongues and one ear.”

Here are some suggestions to make the most of your ears and become a better listener.

Get rid of distractions. Think of a time you were trying to have a meaningful conversation with someone and they either kept looking away, continued to work on their computer, or were obviously more interested in their phone than you. A good listener puts everything aside and gives the speaker their whole attention. Distractions signal to your friends that you are either disinterested or bored and make them less inclined to share their thoughts with you. Remember, multi-tasking and listening at the same time is not possible.

Pay attention to non-verbal messages. Speaking involves much more than words. Three people could say the same sentence and give off three completely different messages depending on their tone, body language, and facial expressions. Listening involves using your ears AND eyes.

Avoid judgment. We tend to seek listeners who are unconditional in their love and friendship. If we have a hard situation to discuss with someone, we’ll go to someone who we know will still love us no matter what. A good listener won’t jump to conclusions and is kind, even when they don’t agree with the opinions/thoughts of the speaker. Be aware of the messages you are giving off verbally or through your body language.

Wait to respond. It isn’t necessary to talk or immediately give advice as soon as there is a pause in the conversation or the person finishes their story. First, it may prevent us from fully listening since we’re formulating our response and second, the person may not be seeking advice or a solution at all; they may just need a soundboard for listening. Wait a moment before speaking, and make sure you give advice only when asked for.

Be engaged. After you have put away all your distractions, situate yourself so you are facing the speaker and maintain eye contact throughout. Be actively involved in listening by nodding your head, using sounds and words like, “uh-huh,” “interesting,” or  “oh, really,” and ask clarifying questions. Use appropriate body language and facial expressions.

Listening is a skill that must be refined throughout our lives. It takes time and practice. If you ever wonder how else you can become a better listener, follow the golden rule of listening – “Listen to others as you would have them listen to you.”

Sources:
Cortright, Susie M. "10 Tips to Effective & Active Listening Skills." Power to Change. Power to Change Ministries, n.d. Web. 15 July 2013. <http://powertochange.com/students/people/listen/>.

"Listening Skills - The 10 Principles of Listening." Skills You Need. SkillsYouNeed.com, n.d. Web. 15 July 2013. <http://www.skillsyouneed.com/ips/listening-skills.html>.

Sibert, Debbie. "How to Be a Better Listener Tools to Strengthen Families." FamilyShare. FamilyShare, 13 July 2013. Web. 15 July 2013. <http://familyshare.com/how-to-be-a-better-listener>.

"Tips on How to Become a Better Listener." The University of North Carolina. The University of North Carolina, n.d. Web. 15 July 2013. <http://speakingcenter.uncg.edu/resources/tipsheets/activelistening/TipsonHowtoBecomeaBetterListener.pdf>.

Importance of Staying Hydrated

One of the most important things we can do during the summer is stay hydrated. This means that we intake more water than we lose. We lose water as we breathe, sweat, and go to the bathroom. Summer hydration is so important because the heat causes us to lose even more water than usual.

A simple way that you can see if you’re well hydrated is to check the color of your urine. A well-hydrated person will have light yellow urine. If your urine is darker and is more similar in color to apple juice, you are probably dehydrated.

The best fluid to drink to rehydrate is water. Sports drink, diluted fruit juice, milk, and soda can also provide relief, however, these add more calories and sugar to your diet. In addition, caffeinated beverages may cause dehydration rather than aid hydration. If water doesn’t cut it for you, try adding sliced lemon, lime, watermelon, or cucumber to give it more flavor!

The best way to stay hydrated is to drink all throughout the day – bring your water bottle with you wherever you go and re-fill when necessary! Drink water when you wake up, before every meal, or every time you pass a water fountain. Your mind and body will thank you for it!

Here are some of the benefits of staying hydrated:

• Vital for functioning of body
• Protects & cushions organs
• Lubricates joints
• Regulates body temperature
• Carries away waste
• Improves alertness
• Improves productivity
• Improves mood

Sources:
"Avoiding Dehydration, Proper Hydration." Cleveland Clinic. The Cleveland Clinic Foundation, n.d. Web. 09 July 2013. <http://my.clevelandclinic.org/disorders/dehydration/hic_avoiding_dehydration.aspx>.

Hatfield, Heather. "The Quest for Hydration." WebMD. WebMD, LLC., n.d. Web. 09 July 2013. <http://www.webmd.com/food-recipes/features/quest-for-hydration>.

"The Importance of Hydration." Fit for the Health of It Fact Sheets. Texercise, n.d. Web. 17 May 2013.

"Water and Nutrition." CDC.gov. Centers for Disease Control and Prevention, 06 Feb. 2012. Web. 17 May 2013.

"Water in the Workplace." Wise Up On Water. Royal College of Nursing, Feb. 2006. Web. 17 May 2013.

Beat the End of Semester Slump!

With just a few weeks left in the semester and summer in full-swing, it may be tempting to let your studies slide and begin your break a little early this year. Why end on a slump
though after weeks of hard work? Although it may be tempting right now to let things go, in the end, you will be happier if you don’t!

Here are 18 research-based tips for studying to help you stay motivated, remember more, and finish the semester a happy student!

1. Switch off study locations. Our brain associates memories and information with location. We will make stronger connections if information is associated with a few different places rather than just one.
    
2. Alternate subjects of study. Instead of spending long hours studying a single subject, split up the time between your courses. You are less likely to get burned-out out or bored if it’s different information.
    
3. Review your notes before bed. When we sleep, our brain strengthens new memories we’ve made; because of this, studying before we sleep may make it more likely that we retain the information.
    
4. Split information into smaller chunks. Instead of trying to memorize a large amount of content, break it into smaller chunks and focus on those individually. Study these chunks consistently over time.
    
5. Mix up the problems. Instead of reviewing twenty multiplication problems in a row, go over twenty multiplication, division, and fraction problems. This will train your brain to switch between different types of problems and determine which solving strategy should be used.
    
6. Do a practice test. Practice tests help our minds prepare for the real deal and when a problem is harder for us to remember during practice, we are more likely to remember it during the actual test.
    
7. Write it out. Complete your study guides or review notes by hand. We tend to remember more when we write things rather than type it.
    
8. Talk it out. Review concepts, processes, or any information by saying it out loud. This will help you store the information in two ways, by reading it and verbally processing it.
    
9. Study with a group. Although group studying is more or less effective depending on the individual and group, it can be a great way to verbally review subjects, get help or clarification, and solidify concepts by helping your peers.
    
10. Reward yourself. Make small goals for your studying! Tell yourself that once you finish reviewing the chapter or completing a section of problems you can eat your granola bar, walk around the library, or get a drink.
     
11. Make a plan. You can use your time more effectively if you know exactly what you need to study and when you are going to study it. Determine which notebooks, textbooks, or other materials you will need so you are ready to go.
     
12. Take regular breaks. Researchers suggest that students spend 20-50 minutes studying followed by a 5-10 minute break. Regular breaks boost overall and long-term productivity as well as help us focus on a single task.
     
13. Continue exercising. Don’t let your workouts slide out of your schedule! Not only will a visit to the gym give you a good break from studying, but 30 minutes of aerobic activity can improve the processing in your brain and increase your cognitive abilities.
     
14. Tune in. Many times, music can be more distracting to our studies than helpful; however, research suggests that classical music in particular can increase recall and reduce tension and anxiety.
     
15. Avoid distractions. If you do not need your computer to study, turn it off. If you don’t need the internet, close the browser. If you do, stick to the necessary websites and close any others that may distract you (for example Facebook, Pinterest, etc.)
     
16. Practice yoga or meditate. Regular yoga or meditation can clear our minds and relieve tension or stress. It can also increase our cognitive abilities as well!
     
17. Eat right. Your mind and body feel so much better when you eat healthy foods. Make sure you eat regular meals, bring snacks, and drink enough water. (One study recently found that students who ate foods containing Omega-3 and Omega-6 fats before an exam had reduced anxiety! These fats can be found in certain nuts, fish, and olive oil.)

Finally, do what is most effective for YOU! Learn what techniques help you most for studying and stick to them!

Good luck with the rest of the semester and with your finals.

You can do hard things!

Sources:
"23 Science-backed Study Tips to Ace a Test." USA TODAY College. USA TODAY, 13 Dec. 2012. Web. 27 June 2013.

Wiener-Bronner, Danielle. "Study Tips For Exams: 12 Ways To Ace Your Finals." The Huffington Post. TheHuffingtonPost.com, 01 Dec. 2010. Web. 27 June 2013.