November 20, 2018

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With the holiday season upon us, it is a good time to think about our habits. There is no need to gain 5-10 pounds during the holidays; it can be avoided by being aware, planning and balancing eating and exercise.

When it comes to maintaining a healthy weight, calories really do count. It is all about a balance; calories in, calories out.

A calorie is a unit of energy supplied by food. No matter what the source; protein, fat, carbs, or sugar; a calorie is a calorie.

To remain in balance and maintain a specific weight, you need to maintain a caloric balance. The calories consumed must be balanced by the calories you use with normal body functions, activities and exercise.

It takes about 3500 calorie deficit to lose one pound of body fat. So if you want to lose 1 - 2 pounds per week, you need to reduce your calorie intake by 500-100 per day.

The SuperTracker tool from the USDA is a great resource to look up nutritional values of food, track your daily eating, record physical activity, manage weight, track goals and organize recipes.

No one wants to “diet” especially during the holidays; but you can work to maintain a balance and not gain weight. If you eat a little more, then exercise a little more.

Everyone is different and has different caloric needs. Find your balance and try to maintain. There are many simple tips on cutting calories at each meal. Try one or two each week.

When planning your holiday meals make substitutions in recipes, provide healthy appetizers and encourage an after meal family walk. MMHD encourages you to keep your holidays healthy and active.

 Burney Lion's Club Honors Students of the Month

by Alex Colvin
Mountain Echo reporter
Albert Scheckla and Sage Harner were honored as October Students of the Month at the Burney Lions Club on Thursday evening October 14th. Scheckla was named 12th grade student of the month and Harner was named 8th grade student of the month.

The students were introduced by Burney High School Principal Ray Guerrero.

Senior Albert Scheckla has a grade point of 4.29, the highest grade point a student can earn taking AP classes. He is ASB President and Boys State Delegate. He is active in Leos Club, Interact Club, FNL, and S Club and plays on the baseball and basketball teams.

Albert enjoys snorkeling, hiking and traveling. In his spare time he likes to work, do volunteer work, watch television, and sleep. In the future he hopes to visit Palau Micronesia because his dad has been there and talked about it and he wants to see what it is like for himself.

After graduating, Albert plans to go to Shasta College and then transfer to Cal Poly, Chico State, or Sacramento State to get a degree in Mechanical Engineering.

Albert’s father and mother, Brian and Barbara Scheckla were both at the dinner. His dad said, “He does so much at school that we hardly ever get to see him. It would be nice to see him do some traveling because everyone who travels comes back with a different point of view.”

Albert’s father has been to over 60 countries.

Eighth grader Sage Harner has a 4.0 grade point average. She likes science and reading and plays on the girls volleyball team. She enjoys drawing, reading, and writing.

After finishing high school, she wants to go to college and become an author or an anesthesiologist. She hopes that one day she will publish a book.

Sage’s father and mother, Marti and Lori Harner, were present to watch their daughter honored. Mr. Harner said, “It is important that young people recognize what society expects of them and also to receive the rewards.”

Lion George Whitfield presented Albert with a check for $100 and Sage with a check for $50 on behalf of the Burney Lions Club.

Intermountain Teens Host Healing Drum Circle

by Alex Colvin
Mountain Echo reporter
More than 40 people gathered at the Hill Country Clinic on Wednesday evening November 14 to participate in a healing drum circle sponsored by the Intermountain Teen Center.

The teens invited everyone in community and drew drummers and shakers ranging in age from a young toddler to senior citizens.

Circle of Friends in Burney brought a bus load and two vans and people came from Round Mountain, Montgomery Creek, and Big Bend. There were lots of drums, shakers, clacking sticks and other rhythm instruments so that everyone was able to participate.

Teen Center Program Coordinator Theresa Callahan welcomed everybody and then introduced experienced drummer Verena Compton, who facilitated the drum circle together with her husband Randy.

Verena began with a prayer in both German and English. She advised people that the African djembes were meant to be played with hands only. Then she began a beat and everyone joined in. After a period of time the drumming came to an end and then Verena or Randy began a new beat for another period. And so it was for one hour as people joined in with djembes, bongos, Native American drums, gourds, shakers, and sticks. The drum circle continued for about one hour.

Communal drum circles have existed amongst indigenous people around the world for thousands of years. They began becoming popular in the United States during the counterculture movement in the late 1960’s. Over the years, it has been found that drumming is therapeutic. In 1991, during testimony before the United States Senate Special Committee on Aging, Grateful Dead drummer Mickey Hart stated:

“Typically, people gather to drum in drum “circles” with others from the surrounding community. The drum circle offers equality because there is no head or tail. It includes people of all ages. The main objective is to share rhythm and get in tune with each other and themselves. To form a group consciousness. To entrain and resonate. By entrainment, I mean that a new voice, a collective voice, emerges from the group as they drum together.”

In his book “The Healing Power of the Drum”, Robert Lawrence Friedman states:

“Some of the psychological applications in which hand drums are being used include assisting veterans to release the emotional pain of post-traumatic stress disorder, releasing the pent-up anger and negative emotions of “at-risk” adolescents, and promoting health in corporate executives through releasing their day-to-day stress, in addition to many other applications.”

The Intermountain Teen Center plans to host more drum circles for the community in the future.