Healthy Eating Tips for Teens

"You need to eat your breakfast," "that's enough soda," "please lose the junk food and eat some real food."

If you're a typical teenager with parents who always nag you about what you eat, how you eat, when you eat or don't eat, and the amount of junk food you consume, these comments will sound familiar to you. Give your parents a break, they are just doing their job. They want you to eat properly so you'll develop, be healthy, and keep your moods balanced.

Your body needs certain nutrients to feel well as you go through each day. The most important meal is breakfast, even though it's probably the most difficult for many teenagers. Breakfast is even more important if you aren't eating lunch on a regular basis, and are waiting until after school or until dinner to eat.
Your body needs a daily supply of protein, complex carbohydrates, and healthy fats to get the fuel it needs for energy and optimum health.

Protein is a primary component of our muscles, hair, nails, skin, eyes, and internal organs, especially the heart and brain. Protein is needed for growth, for healthy red blood cells, and much more. Protein foods include eggs, cheese, soy products (soymilk, tofu, miso, tempeh), fish, beans, nuts, seeds, chicken, turkey, beef, and pork. If you are interested in following more of a vegetarian diet, choose soy products, beans, and nuts to satisfy your protein needs.

Carbohydrates are our main source of energy and play an important role in the functioning of our nervous system, muscles, and internal organs. Carbohydrate foods include fruits, vegetables, whole grains, and beans. The foods you should eat in limited amounts are ones that contain sugar, such as packaged cookies, cakes, soda-these sugars are called simple carbohydrates; they have a negative effect on your blood sugar levels and your moods as well.

Fats are a form of energy reserve and insulation in your body, and can be burned to make energy when you don't get enough from your diet. Fats transport nutrients such as vitamins A, D, E, and K through your body and fatty tissue protects your vital organs from trauma and temperature change.

Simply put, there are "good" fats and "bad" fats. The "bad" fats are called saturated fats and are found in animal products, meats, and dairy foods; they should be eaten in limited amounts. These fats solidify at room temperature. Hydrogenated fats, sometimes called "transfatty acids" are also bad fats that are known to lead to heart disease and cancer. These hydrogenated fats are used in many packaged baked goods and margarines.

The "good" fats include the Omega-3 and Omega-6 fatty acids. Deficiencies of Omega-3 fatty acids are linked to decreased learning ability, ADHD, depression, and dyslexia. These fats need to be obtained from your food. Good sources of the Omega-3's are flax oil, ground flaxseed, cold water fish like salmon and fresh tuna, canola oil, walnuts, and pumpkin seeds. Other "good" fats to include in your diet are found in olive oil, avocados, and grapeseed oil.

Here are some ideas for healthy, quick and easy meals:

Breakfast

Soy shake-combine a cup of vanilla, chocolate, or plain soymilk (or use cow's milk if you prefer) in a blender with ½ banana, 2 ice cubes and blend. Add 1 scoop of soy or whey protein powder-Spirutein is one brand of soy protein powder that comes in a variety of flavors. (Optional: add 1 tablespoon of ground flaxseed). If you start your day off by drinking this shake, you should notice an improvement in how you feel and function throughout the day.

Whole grain toast or bagel with peanut butter-the peanut butter should give you the protein you need to sustain your energy throughout the morning. c. Eggs-fried, scrambled, poached, or hard-boiled with whole grain toast; 1 or 2 eggs will provide you with a great protein source to begin your day and the whole grain toast gives you the carbohydrates for energy.

Oatmeal with chopped nuts and raisins, a sliced banana, or strawberries. For extra protein, add a scoop of peanut butter to the oatmeal.

Calcium fortified orange juice-drink this before your breakfast or along with it to get the added calcium and vitamin C.

Fresh fruit-it's great to start your day with fresh fruit whenever possible-an orange, pear, strawberries, banana, watermelon, peaches, blueberries-combine your favorite fruit with a container of yogurt and add some granola for a delicious breakfast.

Lunch

Egg salad sandwich on whole wheat bread with lettuce and tomato
Veggie burger with all of the toppings that you would add to a regular hamburger
Tuna salad sandwich on whole grain bread or roll
Salad bar with a colorful variety of vegetables and chick peas or red kidney beans
Wrap with turkey, chicken, tofu, or cheese and vegetables

Vegetarian chili with tortilla chips
Tacos with lettuce, tomato, onions, and cheese
Black bean soup, lentil soup, vegetable soup
Veggie pizza or pizza with any of your favorite toppings

Dinner

Pasta with pesto sauce, tomato sauce, or with vegetables
Stir fry vegetables with tofu, shrimp, or chicken
Caesar salad with grilled shrimp or chicken
Broiled salmon with vegetables
Baked potato with vegetable topping or chili topping
Ravioli with meatballs and sauce
Chicken fajitas with guacamole and salsa

Your dinner choices are unlimited, and will depend on whether you or your parents are preparing your meal. Your goal in the beginning should be to eat a good breakfast and at least one other healthy meal each day. That meal should contain a good source of protein, fresh vegetables, and whole grains (e.g. brown rice, barley, millet, whole wheat, oats).

Make an effort to eat foods that don't come prepackaged or prepared. Read the nutrition labels on the packaged foods you do eat so you can learn more about the food's sodium and fat content, as well as the many ingredients that are contained in the packaged foods. If you can't pronounce the ingredients on the label, chances are the food is not your best choice nutritionally.

Along with choosing and eating more healthy foods, begin to exercise each day for at least 10 to 15 minutes, unless you already have a physically active lifestyle. Before school, jump rope for a few minutes before leaving the house to get your blood moving, you'll feel better and it will improve your ability to concentrate during the day. After school, jump and dance on an exercise trampoline while listening to music. This is a great way to get the blood circulating to your brain so you can better focus on your homework assignments. (You can purchase an exercise trampoline for about $20 at a large discount department store.)

Whatever physical activity appeals to you, make it part of your daily routine. It will lift your spirits and improve your moods. Combine the exercise with healthy, fresh foods and you'll be surprised at how much better and more energetic you'll feel. And when you do start to age like your parents, your body will be thankful that you nurtured and cared for it so well.

Credit by : http://www.betterhealthusa.com

Read More

17 best health tips ever

1. Copy your kitty: Learn to try and do stretching exercises once you rouse. It boosts circulation and digestion, and eases back pain.

2. Don’t skip breakfast. Studies show that feeding a correct breakfast is one among the foremost positive belongings you will do if you're attempting to slim. Breakfast skippers tend to realize weight. A balanced BREAKFAST INCLUDES contemporary fruit or potable, a high-fibre breakfast cereal, milk or food, wholewheat toast, and a dish.

3. Brush abreast of hygiene. many of us do not know the way to brush their teeth properly. Improper brushing will cause the maximum amount injury to the teeth and gums as not brushing the least bit. several individuals don’t brush for long enough, don’t floss and don’t see a medical practitioner often. Hold your toothbrush within the same method that will hold a pencil, and brush for a minimum of 2 minutes.

This includes brushing the teeth, the junction of the teeth and gums, the tongue and therefore the roof of the mouth. And you do not would like a elaborate, angular  toothbrush – simply a durable, soft-bristled one that you simply replace monthly.

4. Neurobics for your mind. Get your brain effervescent with energy. yank researchers coined the term ‘neurobics’ for tasks that activate the brain's own organic chemistry pathways and to bring new pathways on-line which will facilitate to strengthen or preserve brain circuits.

Brush your teeth together with your ‘other’ hand, take a brand new route to figure or select your garments supported sense of bit instead of sight. individuals with mental nimbleness tend to own lower rates of Alzheimer's disease and age-related mental decline.

5. Get what you give! forever giving and ne'er taking? this can be the short road to compassion fatigue. offer to yourself and receive from others, otherwise you’ll get to a degree wherever you have got nothing left to relinquish. And hey, if you can’t receive from others, however are you able to expect them to receive from you?

Read: Mind aerobic exercise

6. Get non secular. A study conducted by the formidably sober and scientific Harvard found that patients World Health Organization were prayed for recovered faster than those that weren’t, notwithstanding they weren’t conscious of the prayer.

7. Get smelly. Garlic, onions, spring onions and leeks all contain stuff that’s sensible for you. A study at the Child’s Health Institute in city found that feeding raw garlic helped fight serious childhood infections. Heat destroys these properties, therefore eat yours raw, wash it down with potable or, if you’re a sissy, have it in pill type.

8. Knock one back. A glass of wine on a daily basis is nice for you. variety of studies have found this, however a recent one found that the polyphenols (a kind of antioxidant) in tea leaf, wine and olives might also facilitate defend you against carcinoma. It’s thought that the antioxidants facilitate defend you from environmental carcinogens like passive tobacco smoke.

9. cram daily. Get your daily metallic element by sound a tab, chugging milk or feeding food. It’ll keep your bones robust. bear in mind that your bone density declines when the age of thirty. you wish a minimum of two hundred milligrams daily, that you must mix with metal, or it merely won’t be absorbed.

10. Berries for your belly. Blueberries, strawberries and raspberries contain plant nutrients called anthocyanidins, that square measure powerful antioxidants. Blueberries rival grapes in concentrations of resveratrol – the inhibitor compound found in wine that has assumed close to mythological proportions. Resveratrol is believed to assist defend against cardiovascular disease and cancer.

11. curry favor. Hot, spicy foods containing chillies or cayenne pepper trigger endorphins, the feel-good hormones. Endorphins have a strong, nearly narcotic, impact and cause you to feel sensible when physical exercise. however go simple on the lamb, pork and mutton and therefore the high-fat, creamy dishes served in several Indian restaurants.

12. Cut out herbs before Roman deity. Some flavouring supplements – from the popular St John's Wort and maidenhair tree to garlic, ginger, ginseng and Tanacetum parthenium – will cause multiplied trauma throughout surgery, warn surgeons. it should be wise stop taking all medication, together with flavouring supplements, a minimum of period before surgery, and inform your Dr. concerning your flavouring use.

13. I say tomato. Tomato could be a whiz within the fruit and green goods pantheon. Tomatoes contain carotenoid, a strong cancer fighter. They’re additionally wealthy in vitamin C. the great news is that braised tomatoes also are wholesome, therefore use them in alimentary paste, soups and casseroles, also as in salads.

The British body part Society says that tomatoes and apples will scale back your risk of respiratory illness and chronic respiratory organ diseases. each contain the inhibitor quercetin. To fancy the advantages, eat 5 apples every week or a tomato each alternative day.

14. Eat your stress away. forestall low glucose because it stresses you out. Eat regular and little healthy meals and keep fruit and veggies handy. flavouring teas will soothe your frazzled nerves.

Eating unrefined carbohydrates, whacky and bananas boosts the formation of monoamine neurotransmitter, another feel-good drug. little amounts of macromolecule containing the organic compound tryptamine will offer you a lift once stress tires you out.

15. fill on vitamin C.We need a minimum of ninety mg of vitamin C per day and therefore the best thanks to get this can be by feeding a minimum of 5 servings of contemporary fruit and vegetables on a daily basis. therefore hit the oranges and guavas!

16. No folly in B. B ought to be taken often by all pregnant mums and folks with a coffee immunity to illness. B prevents rachischisis in unhatched babies and may play a task in cancer bar. it's found in inexperienced bowery vegetables, liver, fruit and bran.

17. A for Away. This sustenance, and beta carotene, facilitate to spice up immunity against illness. It additionally assists within the healing method of diseases like morbilli and is suggested by the World Health Organization. sensible natural sources of fat-soluble vitamin square measure kidneys, liver, dairy farm product, inexperienced and yellow vegetables, pawpaw, mangoes, Capsicum annuum longum,

Read More

Diet Tips For Teens

1. Eat Whatever For Breakfast

Just as long as you eat breakfast. Teens are less likely to eat breakfast than adults are, and studies show that doing so can improve the short-term memory and mood of adolescent students.

"Breakfast doesn't have to be cereal or eggs (traditional foods)," says Stang. "Students can eat whatever they have quick access to, such as leftover vegetable pizza, whole grain toast with peanut butter, a sandwich or even a whole grain granola-type bar. If students have this with a glass of milk, they get a pretty good dose of calcium, protein, fiber and other nutrients."

Coffee is okay, says Stang, however occasional drinks -- those sweet confections with topping and sirup on prime -- ought to be consumed carefully, since they'll pack many empty calories.

2. Keep Snacks In         Your Locker

Often, there is not enough time for a healthy lunch throughout the college day, therefore teens will keep healthful snacks that do not ought to be cold in their lockers as how to remain full and hold sturdy against the attract of the coin machine.

"If students do not have time for lunch in class, they'll keep things like low-fat, whole grain dry cereal bars, edible fruit, trail mix, whole grain balmy with spread or cheese, or round the bend in their locker to eat between meals," says Stang.

3. Sandwiches For Dinner

Many teens do not have dinner with their families and area unit left to defend themselves within the room, which means they have fast, simple and healthful meals. that is wherever sandwiches are available. "Sandwiches area unit sometimes an honest selection if they use whole grain bread and vegetables (easy on the mayo)," explains Stang.

4. Raid The refrigerator For Bite Sized Fruits And Veggies (And Parents: place It There!)

"Parents ought to keep fruit and cut vegetables or dish combine in a clear place within the home or icebox to encourage teens to use these foods," Stang says.

Heather I. Mangieri, MS, RDN, CSSD, LDN agrees. "When it involves teens, it's typically the fogeys that I even have to speak to also," she says. "The younger population is a smaller amount intended by their health, sadly."

In different words, teens can eat the healthy food if it's simply obtainable to them, however may not have the motivation (and time and resources) to place calories there within the initial place.

5. don't be concerned concerning Changes In appetence

During adolescence, teens' appetites will vary greatly. this relies on growth spurts and secretion changes, among different reasons (the begin of football game season, for example).

"Physical development doesn’t happen on steady flight and their hunger patterns can tend to mirror the uneven growth spurts," per a program place along by the middle for Adolescent Health at Johns Hopkins Bloomberg college of Public Health.

6. do not make It

Still, calorie wants for teens aren't dramatically completely different than for youngsters -- no matter growth spurts. gula remains an enormous concern for teens.

"Logically, caloric wants area unit higher in adolescents than in youngsters," per the Johns Hopkins operating paper. "However, they'll not be as high as you think that."

Read More

some food to make yiy beauty

Wholegrain

Clear skin: Hearty whole grains won't just keep you fuller for longer but they will also give your skin zinc, iron and B vitamin which can help with acne.

Tip: Forget wheat and give healthy grains like quinoa and millet a try.


Lemongrass

Stress buster: It's well a well-known fact that constant stress doesn't help your physical appearance. When confronted with a stressful situation, your body produces adrenaline which re-directs blood flow away from the skin, decreasing its supply of oxygen. Lemongrass is known for its calming effects which relieve stress and stress-induced insomnia, which are two of your skin's worst enemies. 
Tip: Try fresh lemongrass tea to get your dose.

Eggs

Strong hair: Brittle hair is often a sign that you're not getting enough protein so if you're vegetarian then try and eat an egg a day. You'll get your dose and it'll leave your locks feeling strong and luscious.






Tip: For meat eaters, great sources of protein are lean meat like chicken.

Mango

Gorgeous hair and skin: Mangos are brilliant for making skin look smooth - they're high in beta-carotene which the body then converts into vitamin A. This keeps skin and hair healthy, stops it looking flaky and even helps to repair damaged skin cells.





Tip: Mangos will also help to protect your skin against sun-damage although make sure you still put on your SPF cream.

Tomatoes

Bright skin: During the winter months our skin can end up looking dull. But beauty hero food, tomatoes, contain antioxidants that help fight off cell damage and will leave your skin more pinkish and bright looking - tomato pasta all round then!
Tip: Tomatoes are also great to eat if you're heading out in the sun. Their age-defying ingredient lycopene which gives tomatoes their beautiful red colour has been found to help protect against sunburn.

Read More

some foods to mak you beauty

Nuts
Healthy nails: If your nails have been breaking or cracking, it's time to start eating some nuts. 

 The protein you get from them (and peanut butter) will help your nails grow strong and healthy. We always knew a peanut butter sandwich couldn't be bad for us! Tip: Although you might be worried about eating nuts as they are high in calories and fat, 85% of the fat is unsaturated.




Green tea
Clear skin: OK, we know you don't technically eat green tea but its wondrous qualities could not be left unmentioned. This powerful antioxidant has anti-inflammatory properties to stop pimples from popping up. 

But don't substitute natural green tea with bottled iced teas as they are full of added sugars and calories.
Tip: Green tea is said to help speed up your metabolism and we won't turn down anything that might help us lose a few lbs!






Water
All round beauty hero drink: So it's not technically 'food' but without enough water, toxins get trapped. This affects the skin and starts the ageing process.  

Drink lots of water and eat water-rich foods like cucumber, watercress, tomatoes and spinach.
Tip: Hunger is often mistaken for thirst, so make sure you have a big glass of water before you eat as it'll help you gauge when you're full.








Mushrooms
All round beauty fixer: Want an excuse for a steak dinner? Add some mushrooms on the side and you're good to go. 

Mushrooms and beef are both great sources of zinc which is essential for strong hair and nails.
Tip: Mushrooms have very little salt or fat, so are great to bulk out meals if you're trying to eat healthily.

Read More

some foods to make you beautiful (inside and out!)

Carrots
Get rid of dandruff: Carrots are great for snacking on but their main benefit is that they're rich in vitamin A and zinc which are crucial for a healthy scalp.

 Healthy scalp = healthy hair.
Tip: Carrots are also great for dental health as they kill harmful germs in the mouth and help prevent tooth decay.








Tofu
Hair and nail growth: Protein is essential in helping your hair and nails grow 

strong and although a lot of good protein sources are meat, vegetarians and vegans need not despair as they can get their dose from tofu.
Tip: Tofu is also said to contain ingredients that slow down the ageing process - sounds good to us!









Celery
Spot stopper: Celery has been hailed for its calming effects on our nervous system. No stress, no zits! 

Tip: Celery is a great snack if you're trying to lose weight as it's known as a negative calorie food (you use more calories eating it, than are actually in the food







Low fat dairy
Strong teeth: Calcium is one of the most essential elements the body needs to sustain itself and it's particularly crucial in keeping your teeth strong.  

sources of calcium are low-fat dairy products like natural yogurt, cottage cheese and skimmed-milk.


Tip: Not only is calcium great for your teeth, but it helps the skin to retain moisture.






Oysters
Glossy hair: Oysters are packed with zinc which is essential for keeping hair strong and glossy. Beef and lamb are great sources of zinc as well. 

Tip: Oysters are also powerful aphrodisiacs!

Read More

8 Benefits To Working Out In The Morning

Not a morning trainer? Too bad for you. Here are 8 reasons why those who work out in the a.m. have a big advantage.
Awhile back, a study came out that said your testosterone levels were higher in the morning—as if you needed a study to tell you that. Afterward, I heard and read a lot of talk about how the morning was therefore the best time to work out.1

Yet it's not that simple, because of this little thing called "life." The fact of the matter is that for most of us, the time we choose to work out corresponds with the time we have available, which explains why most gyms are typically packed after the work hours.

But perhaps we can give you a compelling reason—in fact, eight great reasons—to wake up a little earlier to hit the gym rather than save it for later in your day. Withhold judgment about how you're not a morning person until you fully absorb all the advantages of morning training.

1 IT'S EASIER TO FOLLOW HIGH-VOLUME TRAINING SYSTEMS

Trying to do a trivet or a giant set is all but impossible in a packed gym. This guy over here wants to work in. That girl over there wants to steal your dumbbells. Others cast an evil eye your way for hogging so much equipment. They would have a point—if the gym was crowded.

But it's not, because you were ready to rise and grind before everyone else. Yep, it's much easier to complete these types of training programs when the facility is less crowded. That just happens to be in the morning. 

2 YOUR HORMONES ARE WORKING TO YOUR ADVANTAGE

As mentioned, in the early morning hours, crucial hormones (i.e., testosterone) that help build muscle mass are elevated in the body. By exercising in the morning, you're taking advantage of these naturally circulating hormones as they're peaking, rather than later in the day when they're lower.

3 IT LEAVES TIMES FOR OTHER PRIORITIES

I may make a living from the gym, but it's still not my number one priority. Nothing is more important than family. Clearly there's a trade-off between the amount of time you spend in the gym and the amount of time you can spend at home. Which is why slicing off a small segment, like you can in the morning, is usually better than in the evening, when you have to fight rush hour, navigate a crowded gym environment, get home to shower, and allot whatever's left for your family. The math simply works better if you get your workout done in the morning.

4 YOU'LL BE MORE FOCUSED WHEN YOU REACH THE OFFICE OR SCHOOL

A bout of exercise increases your focus on the next activity, because your body is aroused. What follows a morning workout? For most people, it's the office or school. Hence, one of the advantages of working out in the morning is that you're more alert during those later hours.


WHAT FOLLOWS A MORNING WORKOUT? FOR MOST PEOPLE, IT'S THE OFFICE OR SCHOOL. HENCE, ONE OF THE ADVANTAGES OF WORKING OUT IN THE MORNING IS THAT YOU'RE MORE ALERT DURING THOSE LATER HOURS.
If you have trouble with early morning energy, a cup of joe or a pre-workout like Grenade's .50 Caliber will help you boost focus, energy, strength, and endurance—not just in the gym but for many hours afterward.

5 YOU'LL BE LESS LIKELY TO SKIP YOUR WORKOUT

It may take a cup of coffee to get your morning going, but once you're up, there are few distractions on your way to the gym. But later in the day, any number of distractions can sabotage your workout: less motivation, fatigue, the gang is going out for some drinks, a sick child, an overdue report for work or school.

If you've already completed your workout, you can simply roll with whatever obstacles come up later in the evening without feeling bad that you missed another day. You're far more likely to be consistent with your training if you get it done early in the day rather than waiting for later.

6 YOUR METABOLIC RATE WILL RECEIVE A QUICK BOOST

Without a doubt, exercise can boost your metabolic rate. The degree depends on your current fitness level and the kind of activity you choose. All other things being equal, working out in the morning will help to boost your metabolism, allowing you to burn more calories for the rest of the day. This phenomenon is called excess post-exercise oxygen consumption, or EPOC.



To get the greatest post-workout metabolic kick, do cardio activities like high-intensity interval training or bodybuilding-type resistance training with multijoint exercises. Adding in a thermogenic product such as Grenade Thermo Detonator will give your morning workout added metabolic and fat-burning power.

7 YOU WON'T HAVE AS MANY DISTRACTIONS

Chances are pretty good that you train with a number of friends, which makes socializing pretty easy. Don't get me wrong—there's nothing wrong with that. But it's easy for a short gabfest to turn a productive workout into one where you barely break a sweat. If you're serious about getting results and not wasting your time, you'll want to spend your gym time with minimal distractions.

You can bet that people who get up in the wee hours are more serious about their workouts. From my personal experience, the chances of someone distracting your workout is much less likely in the morning.

8 YOUR MOOD WILL IMPROVE

You're probably familiar with the notion that some workouts release endorphins, feel-good hormones that are increased following exercise of sufficient intensity and duration.2 But you don't have to do hours of cardio to feel good about yourself; heck, you've just completed your workout for the day.



Nothing feels better than having a good workout under your belt, especially if you're prone to blowing them off at night. Which is why there's no better way to get your day started. You can boost your mood and sense of accomplishment by just be setting your alarm clock for a little earlier.

Read More