monstar's health log

Eating Healthy for Teenagers

Eat Whole Foods

Whole foods, such as fruits, vegetables, whole grains, legumes, seeds and nuts, are unprocessed and contain a spectrum of nutrients that include vitamins, minerals, antioxidants and fiber. Adolescents should focus on consuming whole foods as part of their diet. Research by scientists at the University of Minnesota in St. Paul and published in the “Proceedings of the Nutrition Society” in 2003 reports that epidemiological studies demonstrate that whole-grain intake protects against chronic diseases and conditions that include obesity, diabetes, cardiovascular disease and cancer and that consuming whole grains may facilitate weight loss and improvements in blood cholesterol and fat.

Avoid Fast Foods

Fast food restaurants target teenagers in advertisements. Yet teens should avoid eating processed and fast foods that are often high in calories, sodium, saturated fat, trans fat, sugar and other substances that may increase your risk of chronic diseases. Fast food consumption is associated with high amounts of calories and low amounts of vitamins, minerals and antioxidants and may contribute to weight gain, according to the USDA and published in the “Journal of the American College of Nutrition” in 2004.

Healthy Fats

Omega-3 fatty acids and monounsaturated fatty acids are essential for good health. Omega-3 fatty acids are found in flax seed oil; pumpkin seeds; walnuts; fish like salmon, sardines, tuna and herring; and monounsaturated fatty acids found in avocados, almond and olives. Teens who consume these fats as part of a healthy diet may reduce the risk of heart disease.

(Source: livestrong.com)

Ab Exercises for Girls

Bird Dog: 

The bird dog exercise is great for a beginner looking to strengthen her abs. Begin this exercise on the ground on all fours. Keeping your back flat, alternately raise one arm and one leg out. Hold this position for five to 10 seconds, then return to start and repeat with the other limbs. You can do this exercise for 2 to 3 sets of eight to 12 repetitions.

Hay Bailer: 

This exercise works the abdominal muscles and the obliques — the muscles on the sides of your torso. For this exercise, you will need a weight or medicine ball. Start in the kneeling position with one knee down and the other up. Take your weight in both hands and position it down and on the outside of the knee that is up. Slowly raise the weight diagonally across the body and up over your head, then return to the starting position. Be sure to repeat on both sides and perform 2 to 3 sets of 10 to 12 repetitions.

Bicycle Crunches: 

This exercise is great for working the upper and lower abdominal muscles. However if you have osteoporosis, you should not do this exercise. Start by lying on your back with your legs straight out and your hands behind your head with fingers interlaced. Reach your chest up so that your shoulder blades come just off of the floor and at the same time, bring one of your knees in to your chest. Return back to the starting position and do it again using the other knee. You can repeat this exercise for 2 to 3 sets of 10 to 12 repetitions per side.

Supine Walk Outs: 

This exercise works the abdominals while keeping the back supported. You will need a large exercise ball. Start seated on the ball with your arms crossed over your chest. Slowly and in a controlled manner, walk your feet out in front of you so that your back inches down the ball. Stop when your torso and thighs are flat, be sure to keep your butt elevated. Slowly walk your feet back toward the ball and return to the starting, seated position. You can repeat this exercise for 2 to 3 sets of 8 to 12 repetitions.

Exercises Tips for Teenage Girls!

Have Fun

Exercising can be boring, and many teenage girls can find a variety of other more interesting activities to spend their time on. Instead of simply avoiding exercise, find ways to make it fun. Go running with a friend or your dog and enjoy the company. Rather than running the same course at the same time every day, switch it up. Both your body and your mind will appreciate the change of pace.

Set Goals

Falling into a monotonous routine is not only boring but also results in a less effective workout overall. If you are a runner, set different goals for yourself. For example, challenge yourself to run a certain distance in 30 days. Or commit to a 5K race and direct your training toward meeting that goal.

Schedule It

With homework, extracurricular activities and family obligations, finding time to exercise as a teenage girl can be difficult. Overcome this difficulty by scheduling it into your weekly planner. At the beginning of the week, decide which days you will exercise and pencil it into your calendar. When those days roll around, you will already have the time set aside to exercise.

Balance Your Diet

Many teenage girls have a desire to be thin. To achieve this goal, some girls exercise vigorously and severely limit their diet. Although this may provide short-term weight loss results, it is harmful to the body. The teenage body requires an adequate intake of vitamins, minerals and calories. For best results, follow a balanced diet high in fruits, vegetables, lean meats, low-fat dairy, whole grains and healthy fats. Not only will this provide the body with the nutrition it needs, but it also will provide energy for your exercise routines.

Listen to Your Body

It is difficult to determine how much exercise is “too” much. Each teenage girl is different, so each teenage girl will have a different threshold. In many cases, your body will tell you when it is overworked or injured. Unusual pain, dizziness and difficulty breathing typically indicate a problem. Stop exercising immediately and allow your body to rest. Additionally, some teenage girls find that overexerting their bodies causes them to skip their monthly menstrual cycle. Although skipping one cycle will not harm the body, skipping multiple cycles can cause complications. If you have missed your period for more than one consecutive month, it may be time to visit your doctor and reduce your exercise routines.

“Why exercise is wise” - kidshealth article

You’ve probably heard countless times how exercise is “good for you.” But did you know that it can actually help you feel good, too? Getting the right amount of exercise can rev up your energy levels and even help improve your mood.

Rewards and Benefits

Experts recommend that teens get 60 minutes or more of moderate to vigorous physical activity each day. Here are some of the reasons:

• Exercise benefits every part of the body, including the mind.Exercising causes the body to produce endorphins, chemicals that can help a person to feel more peaceful and happy. Exercise can help some people sleep better. It can also help some people who have mild depression and low self-esteem. Plus, exercise can give people a real sense of accomplishment and pride at having achieved a certain goal — like beating an old time in the 100-meter dash.
• Exercising can help you look better. People who exercise burn more calories and look more toned than those who don’t. In fact, exercise is one of the most important parts of keeping your body at a healthy weight.
• Exercise helps people lose weight and lower the risk of some diseases. Exercising to maintain a healthy weight decreases a person’s risk of developing certain diseases, including type 2 diabetes and high blood pressure. These diseases, which used to be found mostly in adults, are becoming more common in teens.
• Exercise can help a person age well. This may not seem important now, but your body will thank you later. Women are especially prone to a condition called osteoporosis (a weakening of the bones) as they get older. Studies have found that weight-bearing exercise, like jumping, running or brisk walking, can help girls (and guys!) keep their bones strong.

The three components to a well-balanced exercise routine are: aerobic exercise, strength training, and flexibility training.

(Source: kidshealth.org)