Best Teen Diets Nutrition Blog: January 2012

12:30 PM

Facts of Hydration

12:05 PM

You might think you’re all muscle but about two-thirds of your body is made up of water. Water helps keep your body’s temperature stable, it carries nutrients and oxygen to cells, cushions joints, protects organs and tissues and removes wastes. You lose water from your body through sweating, breathing, urine and feces.

Being properly hydrated helps your body function at its best. Dehydration – not having enough fluid in your body – can cause headaches, fatigue, crankiness and poor concentration. It also affects your sports performance.

To stay properly hydrated, you need to give your body a certain amount of fluids every day. This includes water, milk and other drinks.

Recommended daily intake of water:

Age	Males	Females
9 - 13	1.6L/day = 6 glasses	1.4L/day = 5 to 6 glasses
14 - 18	1.9L/day = 7 glasses	1.6Lday = 6 glasses
Adults	2.6L/day = 10 glasses	2.1l/day = 8 glasses

You need to drink more on hot days or if you’re exercising. Make sure you drink plenty of water before, during and after physical activity to put back what you lose through sweat. We often don’t feel thirsty even when we’re dehydrated, so it’s a good idea to drink water regularly even if you aren’t thirsty.

Water and low fat milk are the best drinks for you. They quench your thirst without giving you all the sugar and additives found in fruit drinks and juices, soft drinks, sports drinks and flavoured mineral waters.

Here’s a fact: a 250ml glass of apple juice or cola contains the equivalent of six teaspoons of sugar. Drinking just one can of soft drink every day adds up to 18 kilograms of sugar in a year!

Drinking water also helps rinse your mouth and prevent tooth decay. Most tap water contains fluoride which helps develop strong teeth. On top of that, tap water is inexpensive compared to all other drinks.

Sports drinks which contain electrolytes have been shown to have benefits when you exercise for more than one hour. Sports Medicine Australia says that while water replaces lost fluids, sports drinks (containing 4% - 8% carbohydrate and small amounts of electrolytes) also provide additional energy and salts. Flavored drinks, such as sports drinks and low concentration cordial, may encourage more fluid consumption than plain water because of their taste and sodium content.

Article "Drinks for Hydration" by Healthy Kids: Eat Well, Get Active. Read more: http://www.healthykids.nsw.gov.au/kids-teens/stats-and-facts-teens/teens-nutrition/drinks-for-hydration.aspx

Best Teen Diets recommends a healthy well balanced diet of fruits, vegetables, whole grains, protein and low-fat or fat-free dairy we offer nutrition information for teens, parents and educators that emphasize the importance of healthy eating for teens.

Breakfast

Why Breakfast Helps With Memory in School

10:55 AM

The American Academy of Pediatrics estimates that 20 to 30 percent of teens routinely skip breakfast. Missing this important meal means missing out on improvements in cognitive performance, memory and learning. Teens who don't eat breakfast also have a harder time meeting their nutritional requirements and maintaining a healthy weight.

Energy

Complex carbohydrates at breakfast are an important source of sustained energy. In contrast, simple sugars enter the bloodstream quickly and are soon depleted, leaving you feeling sluggish. Researchers at Tufts University have reported on the relationship between breakfast and cognitive skills in the August 2005 issue of "Physiology and Behavior." In this study, schoolchildren were tested on spatial memory skills after eating oatmeal, a high-sugar cereal or no breakfast at all. Children performed significantly better after a breakfast of oatmeal. Their attention span also increased.

Brain Function

Protein-rich foods have an important role in brain function. These foods provide the amino acids tyrosine and tryptophan, which affect neurotransmitters. Tyrosine affects alertness by acting on the dopamine and norepinephrine neurotransmitters, and tryptophan promotes relaxation. Balancing the pathways of the brain ensures that you start the day feeling focused and ready to learn.

Hunger

Foods that contain protein and fiber make you feel full and satisfied longer. This helps you stay focused on schoolwork and avoid the distraction of a hungry stomach halfway through the morning. Teens who skip breakfast tend to have irregular eating patterns throughout the rest of the day. Hunger in between meals can lead to snacking on junk foods and sets up poor nutrition habits.

What to Avoid

In general, teen biological clocks don't mesh well with school schedules, and this can leave you feeling tired in the early morning. It may be tempting to rely on caffeinated products such as coffee and energy drinks to increase alertness. However, the American Academy of Pediatrics cautions against these foods for teens, because caffeine can raise your blood pressure and heart rate.

Excerpts from “Why Does Breakfast Improve Memory for Teens in School” by Amy Liddell with Livestrong. Read more: http://www.livestrong.com/article/382377-why-does-breakfast-improve-memory-for-teens-in-school/#ixzz1kP1g5cdW

Best Teen Diets recommends healthy well balanced eating that includes fruits, vegetables, whole grains, protein and low-fat or fat-free dairy. We offer nutrition information for teens, parents and educators that emphasizes the importance of healthy eating for teens.

Sleep

What You Eat Affects How You Sleep

11:40 AM

What You Eat Affects How You Sleep

If you could pick the right foods to help you get the best sleep possible, wouldn't you? And if you knew which foods would hinder your restful slumber, wouldn't you avoid them? Now's your chance to learn which foods to eat, and which to steer clear of for a good night's sleep.

Reach for Tryptophan-Rich Foods

We've all heard of warm milk's magical ability to send us off to dreamland. Do you know why it's true? Dairy foods contain tryptophan, which is a sleep-promoting substance. Other foods that are high in tryptophan include nuts and seeds, bananas, honey, and eggs.

Indulge Your Craving for Carbs

Carbohydrate-rich foods complement dairy foods by increasing the level of sleep-inducing tryptophan in the blood. So a few perfect late night snacks to get you snoozing might include a bowl of cereal and milk, yogurt and crackers, or bread and cheese.

Have a Snack Before Bedtime

If you struggle with insomnia, a little food in your stomach may help you sleep. But don't use this as an open invitation to pig out. Keep the snack small. A heavy meal will tax your digestive system, making you uncomfortable and unable to get soothing ZZZs.

Put Down the Burger and Fries!

As if you needed another reason to avoid high-fat foods, research shows that people who often eat high-fat foods not only gain weight, they also experience a disruption of their sleep cycles. A heavy meal activates digestion, which can lead to nighttime trips to the bathroom.

Beware of Hidden Caffeine

It's no surprise that an evening cup of coffee might disrupt your sleep. Even moderate caffeine can cause sleep disturbances. But don't forget about less obvious caffeine sources, like chocolate, cola, tea, and decaffeinated coffee. For better sleep, cut all caffeine from your diet four to six hours before bedtime.

Medications May Contain Caffeine

Some over-the-counter and prescription drugs contain caffeine, too, such as pain relievers, weight loss pills, diuretics, and cold medicines. These and other medications may have as much or even more caffeine than a cup of coffee. Check the label of nonprescription drugs or the prescription drug information sheet to see if your medicine interferes with sleep or can cause insomnia.

Beware of Heavy, Spicy Foods

Lying down with a full belly can make you uncomfortable, since the digestive system slows down when you sleep. It can also lead to heartburn, as can spicy cuisine. Make sure to finish a heavy meal at least four hours before bedtime.

Keep Protein to a Minimum at Bedtime

Sorry Atkins. Protein, an essential part of our daytime fare, is a poor choice for a bedtime snack. Protein-rich foods are harder to digest. So skip the high-protein snack before bedtime and opt for a glass of warm milk or some sleep-friendly carbs, like crackers.

Cut the Fluids by 8 P.M.

Yes, staying hydrated throughout the day is great for your body, but curtail your fluid intake before bed. You're sure to have interrupted sleep if you're constantly getting up to go to the bathroom.

Excerpts taken from “Foods That Help or Harm Your Sleep” reviewed by Brunilda Nazario, MD. Read more at http://www.webmd.com/sleep-disorders/ss/slideshow-sleep-foods?ecd=wnl_day_012312

Best Teen Diets recommends a healthy well balanced diet that contains fruits, vegetables, whole grains, protein and low-fat or fat-free dairy. We offer nutrition information for teens, parents and educators that emphasizes the importance of healthy eating for teens.

Exercise

Getting Exercise in College

2:21 PM

What do lecture halls, computer desks, cafeterias, and libraries have in common? That's where college students spend so much of their time in sedentary pursuits. Although hours of studying burn mental energy, both your body and mind need physical exercise to function at their peak. But with high school gym class a thing of the past and no parents around to remind you to get moving, how do you stay fit in college?

How Can I Get Moving?

Colleges offer lots of exercise options. Why not take advantage of the facilities and try something new? You may even be able to take physical education classes for credit — check with your advisor. Here are some suggestions to get you going:

Work out at the gym. The gym can be a great place to work off stress from the pressures of school. And if time on the stationary bike or treadmill makes you feel like a hamster, you'll probably find lots of other options at your college gym, such a pool or yoga classes. Exercise should be fun, because the more you enjoy it the more likely you are to do it regularly. So find activities you like and make them a part of your routine.

Hit the road. All you really need for a workout are comfortable athletic shoes. Then head to the track or check out local trails for jogging — or biking and in-line skating. If your school has jogging or fitness trails around campus, you can probably pick up a map in the student activities office or the gym. (Avoid running alone in isolated areas or at night, even in places that feel safe, so take a friend on your road trip.)

Head to the court — or the green. Most schools have tennis, racquetball, or squash facilities, and some colleges have golf courses. Many offer classes and lessons. And one of the great things about college is that if your friends don't share your interests, you can usually meet other players easily.

Join the club. Even if you're not at the level of NCAA competition, there are opportunities to play team sports. Check out intramural and club sports like soccer, basketball, lacrosse, ultimate Frisbee, and tons of others.

Take a hike. Many schools have an outdoor recreation club that loans or rents equipment — everything from tents and backpacks to kayaks and snowshoes — to students for solo or group outings. They may also offer organized trips and lessons. If you're experienced in the outdoors, consider volunteering to lead groups of other students on hikes or other outdoor trips.

Everyday Ways to Get Active

Getting the exercise you need is easier than you might think. There are plenty of ways to add a little extra activity to your everyday routine. For instance:

· Bike or walk to class, the library, or the store.

· Park farther away than you normally would and walk.

· Choose the dining hall on the far side of campus.

· Try stretching, marching in place, or walking around during study breaks.

· Take the stairs.

Don't become overwhelmed by feeling that you have to commit a lot of time to fitness. If you can't find the time for longer workouts on a regular basis, try two or three shorter exercise sessions every day. Splitting your workouts into 15- or 10-minute increments throughout the day appears to work just as well as doing a full 30 minutes at once. Maybe you can work in a quick session before you shower in the morning and another after your classes in the afternoon.

How Much Is Too Much?

It is possible to get too much exercise. Over-exercise can strain your joints and weaken your muscles, increasing your risk of injury.

Always pay attention to signals from your body when you work out — it will let you know when you're pushing yourself too hard or straining too much. In addition, without enough time to recuperate between workouts, you body can wear down. Most fitness experts and trainers recommend a day off after a hard workout to give muscles time to rest and repair themselves; this is the way that muscles become stronger.

Research suggests that too much exercise can affect a person in other ways as well. Scientists at the University of Wisconsin found evidence that exercise can be as addictive as drugs or alcohol. Excessive exercise is also a component of certain eating disorders.

If you suspect your fitness is getting out of hand, ask yourself the following questions:

· Is working out (or thinking about working out) getting in the way of other things, such as your friendships or relationship?

· Do you regularly skip classes, time with friends, or other activities to exercise?

· Is working out affecting your studying and grades?

· Do you feel overwhelmed by guilt when you take a day off from your exercise routine?

· Are you counting calories and adding exercise time to make up for food you eat?

If the answer to any of these questions is yes, you might be heading into unhealthy territory. Talk with a nutrition counselor, student health professional, or doctor about it. It's important to get the support and information you need to make healthy choices for your body and mind.

To boost the benefits of proper exercise, students should focus on getting balanced nutrition, enough water to stay hydrated, and adequate sleep. Together, these can help you feel your best both physically and mentally.

Excerpts taken from “Getting Exercise in College” by Mary Gavin, MD. Read more: http://kidshealth.org/teen/school_jobs/college/exercise.html#

Grocery Shopping

Food Label Tricks to Avoid

11:20 AM

After overindulging during the holidays, many of us have resolved to eat a healthier diet in the new year. But doing so means choosing the right foods, and too often misleading food labels prompt us to purchase items that we think are good for us but really aren't. Here are 10 common labeling tricks to be aware of as you beef up your diet in 2012.

No Trans Fat

On labels anything less than 0.5 grams of trans fat -- a "bad" fat that's been linked to heart disease and other conditions -- can be legally rounded down to zero. That means if you eat several servings of a so-called trans fat-free food -- or a few such foods a day -- you can wind up consuming measurable amounts of trans fat. To avoid it, check ingredient labels and steer clear of anything containing partially hydrogenated oils.

Multigrain

A growing array of products from bread to potato chips proudly proclaim themselves to be "multigrain." While this may appear to be a synonym for "whole grain" or "whole wheat" -- which is associated with a reduced risk of heart disease, diabetes and digestive problems -- it's not. It simply means the food is made from several grains, which may be whole or refined. Labels such as "12 grain" and "made with" whole wheat can be equally deceptive. To make sure the food is rich in whole grains, check the ingredients. The first one listed should contain the word "whole."

All Natural

The "natural" label implies that a food contains no artificial ingredients and is therefore more wholesome. But often that's not the case. The FDA has no strict definition of the term, and many packaged foods claiming to be natural contain added chemicals and other substances. The USDA, which regulates meat and poultry, has a more precise definition (no artificial ingredients and minimally processed), but it still allows for some additives. In addition, it's permissible to slap a "natural" label on meat and poultry from animals raised with antibiotics or hormones.

Organic

The evidence is inconclusive as to whether organic produce is more healthful than the conventional kind, but even if it is, an "organic" label on packaged foods is no guarantee that they're better for you. Organic products, which tend to be significantly more expensive than their conventional counterparts, can be just as high in salt, sugar or calories, low in fiber and devoid of nutrients. What's more, they may legally contain non-organic ingredients.

High in Fiber

To boost their fiber content, many packaged foods contain added fiber with names such as inulin, maltodextrin and polydextrose. While these count toward a food's fiber total, they haven't been proven to offer the same health benefits as the naturally-occurring fiber found in fruits, vegetables and whole grains. Plus, inulin can cause gastrointestinal discomfort. To tell whether a product contains these inferior forms of fiber, check the ingredient list.

No High Fructose Corn Syrup

Despite its reputation as a sinister chemical concoction, human studies of the sweetener high-fructose corn syrup (HFCS) have generally shown it to be no worse for our waistlines or our health than table sugar. The two have a similar chemical makeup, and both contain about the same number of calories. Just because a product contains an alternative to HFCS -- whether sugar, fruit juice concentrate, brown rice syrup or agave nectar -- doesn't necessarily make it more healthful. All caloric sweeteners, if consumed in excess, can contribute to obesity and related health problems.

Contains Sea Salt

Though sea salt may sound like something that's natural and benign, it offers no clear health advantages over table salt. By weight, both contain about the same amount of sodium, which is what poses a health risk. Unlike table salt, sea salt can contain trace amounts of minerals such as magnesium and copper. While these can add extra flavor, the levels are too low to pack any real nutritional punch.

Supports a Healthy Immune System

A growing number of products imply that they can boost immunity and ward off illness. But there's typically little or no evidence for such claims. This deception is permitted because of a loophole in labeling rules. By saying that a food "maintains" or "supports" normal functioning (such as a healthy immune system, blood pressure or cholesterol levels) instead of explicitly stating that it can treat or prevent a condition, manufacturers don't have to provide any proof. As a result, any claims that use this type of sneaky language are best ignored.

Excellent Source of Omega-3

Studies show that fish oil is good for the heart, and many products from mayonnaise to peanut butter have added omega-3 fatty acids, the key ingredient in fish oil. But these foods typically contain a form of omega-3s known as alpha-linolenic acid (ALA), which comes from plant sources such as flaxseed and canola oil rather than fish. The health benefits of ALA are not nearly as well documented as those of fish oil. Plus, the amount we get from some products may be too low to provide any benefit. You're better off getting your omega-3s from fish such as salmon.

Serving Size

Perhaps the biggest trick of all is unrealistic serving sizes listed on the Nutrition Facts panel. Because we often consume more than these amounts, we wind up getting more calories, saturated and trans fat and sodium than the label indicates. Especially misleading are snacks and beverages from vending machines or convenience stores that seem to be single servings. Often the fine print reveals that they contain two or three servings, making them even less healthful than they appear. Just another reason to always read before you eat.

Excerpts taken from “Top 10 Food Label Tricks to Avoid in 2012” by Robert J. David, Ph.D. Read more: http://www.huffingtonpost.com/robert-j-davis-phd/food-labels_b_1173411.html?ref=email_share#s579404&title=Related_Video

WINForum and Best Teen Diets recommend healthy well balanced eating that includes fruits, vegetables, whole grains, protein and low-fat or fat-free dairy. We offer objective and relevant nutrition information. Visit our websites www.winforum.org and www.bestteendiets.org for more information.

"Junk" Food

Emotional Eating

10:36 AM

Emotional eating is something that everyone will experience at some point, as this article explains it does not always mean eating when your sad. It can be when your bored, happy, stressed, anything really. As teens you face a wide range of emotions regularly and are just setting up your habits for dealing with these feelings and doing things like studying. Read this article for tips to beat the urge to emotionally eat.

What Is Emotional Eating?

Emotional eating is when people use food as a way to deal with feelings instead of to satisfy hunger. We've all been there, finishing a whole bag of chips out of boredom or downing cookie after cookie while cramming for a big test. But when done a lot — especially without realizing it — emotional eating can affect weight, health, and overall well-being.

Not many of us make the connection between eating and our feelings. But understanding what drives emotional eating can help people take steps to change it. One of the biggest myths about emotional eating is that it's prompted by negative feelings. Yes, people often turn to food when they're stressed out, lonely, sad, anxious, or bored. But emotional eating can be linked to positive feelings too, like the romance of sharing dessert on Valentine's Day or the celebration of a holiday feast.

Sometimes emotional eating is tied to major life events, like a death or a divorce. More often, though, it's the countless little daily stresses that cause someone to seek comfort or distraction in food. Emotional eating patterns can be learned: A child who is given candy after a big achievement may grow up using candy as a reward for a job well done. A kid who is given cookies as a way to stop crying may learn to link cookies with comfort. It's not easy to "unlearn" patterns of emotional eating. But it is possible. And it starts with an awareness of what's going on.

"Comfort" Foods

We all have our own comfort foods. Interestingly, they may vary according to moods and gender. One study found that happy people seem to want to eat things like pizza, while sad people prefer ice cream and cookies. Bored people crave salty, crunchy things, like chips. Researchers also found that guys seem to prefer hot, homemade comfort meals, like steaks and casseroles. Girls go for chocolate and ice cream.

This brings up a curious question: Does no one take comfort in carrots and celery sticks? Researchers are looking into that, too. What they're finding is that high-fat foods, like ice cream, may activate certain chemicals in the body that create a sense of contentment and fulfillment. This almost addictive quality may actually make you reach for these foods again when feeling upset.

Physical Hunger vs. Emotional Hunger

We're all emotional eaters to some extent (who hasn't suddenly found room for dessert after a filling dinner?). But for some people, emotional eating can be a real problem, causing serious weight gain or cycles of binging and purging.

The trouble with emotional eating (aside from the health issues) is that once the pleasure of eating is gone, the feelings that cause it remain. And you often may feel worse about eating the amount or type of food you did. That's why it helps to know the differences between physical hunger and emotional hunger.

Breaking the Cycle

Managing emotional eating means finding other ways to deal with the situations and feelings that make someone turn to food. For example, do you come home from school each day and automatically head to the kitchen? Stop and ask yourself, "Am I really hungry?" Is your stomach growling? Are you having difficulty concentrating or feeling irritable? If these signs point to hunger, choose something light and healthy to take the edge off until dinner.

Not really hungry? If the post-school food foraging has just become part of your routine, think about why.

Tips to Try

These three techniques can help:

1. Explore why you're eating and find a replacement activity.

For example:

· If you're bored or lonely, call or text a friend or family member.

· If you're stressed out, try a yoga routine. Or listen to some feel-good tunes and let off some steam by jogging in place, doing jumping jacks, or dancing around your room until the urge to eat passes.

· If you're tired, rethink your bedtime routine. Tiredness can feel a lot like hunger, and food won't help if sleepless nights are causing daytime fatigue.

· If you're eating to procrastinate, open those books and get that homework over with. You'll feel better afterwards (honestly!).

2. Write down the emotions that trigger your eating. One of the best ways to keep track is with a mood and food journal. Write down what you ate, how much, and how you felt as you ate (e.g., bored, happy, worried, sad, mad) and whether you were really hungry or just eating for comfort.

Through journaling, you'll start to see patterns emerging between what you feel and what you eat. You'll be able to use this information to make better choices (like choosing to clear your head with a walk around the block instead of a bag of Doritos).

3. Pause and "take 5" before you reach for food. Too often, we rush through the day without really checking in with ourselves. We're so stressed, overscheduled, and plugged-in that we lose out on time to reflect.

Excerpts taken from “Emotional Eating” by kidshealth.org and reviewd by Merideth Lutz Stehl, Ph.D. Read more: http://kidshealth.org/teen/your_mind/emotions/emotional_eating.html#

Best Teen Diets recommends healthy well balanced eating that includes fruits, vegetables, whole grains, protein and low-fat or fat-free dairy. We offer nutrition information to teens, parents and educators that emphasize the importance of healthy eating for teens.