Even though school has just started, we recognize that stress does not wait.  Projects, social lives, homework, reading, sports practice, music lessons all call and they can put a lot of stress on teens like you very quickly.  To prevent being over-stressed or when you feel like it's creeping in, take care of yourself (when you are stressed, your immune system gets compromised and you are more likely to get sick) and follow these pieces of advice:

• Take a stand against overscheduling. If you're feeling stretched, consider cutting out an activity or two, opting for just the ones that are most important to you.
• Be realistic. Don't try to be perfect — no one is. And expecting others to be perfect can add to your stress level, too (not to mention put a lot of pressure on them!). If you need help on something, like schoolwork, ask for it.
• Get a good night's sleep. Getting enough sleep helps keep your body and mind in top shape, making you better equipped to deal with any negative stressors. Because the biological "sleep clock" shifts during adolescence, many teens prefer staying up a little later at night and sleeping a little later in the morning. But if you stay up late and still need to get up early for school, you may not get all the hours of sleep you need.
• Learn to relax. The body's natural antidote to stress is called the relaxation response. It's your body's opposite of stress, and it creates a sense of well-being and calm. The chemical benefits of the relaxation response can be activated simply by relaxing. You can help trigger the relaxation response by learning simple breathing exercises and then using them when you're caught up in stressful situations. (Click on the button to try one.) And ensure you stay relaxed by building time into your schedule for activities that are calming and pleasurable: reading a good book or making time for a hobby, spending time with your pet, or just taking a relaxing bath.
• Treat your body well. Experts agree that getting regular exercise helps people manage stress. (Excessive or compulsive exercise can contribute to stress, though, so as in all things, use moderation.) And eat well to help your body get the right fuel to function at its best. It's easy when you're stressed out to eat on the run or eat junk food or fast food. But under stressful conditions, the body needs its vitamins and minerals more than ever. Some people may turn to substance abuse as a way to ease tension. Although alcohol or drugs may seem to lift the stress temporarily, relying on them to cope with stress actually promotes more stress because it wears down the body's ability to bounce back.
• Watch what you're thinking. Your outlook, attitude, and thoughts influence the way you see things. Is your cup half full or half empty? A healthy dose of optimism can help you make the best of stressful circumstances. Even if you're out of practice, or tend to be a bit of a pessimist, everyone can learn to think more optimistically and reap the benefits.
• Solve the little problems. Learning to solve everyday problems can give you a sense of control. But avoiding them can leave you feeling like you have little control and that just adds to stress. Develop skills to calmly look at a problem, figure out options, and take some action toward a solution. Feeling capable of solving little problems builds the inner confidence to move on to life's bigger ones — and it and can serve you well in times of stress.

(Oldways and the Whole Grains Council) - Check food labels for the grams of whole grains per serving. Labels also might have the Whole Grain Stamp. If the Whole Grain Stamp has the “100 percent” banner,  it means all the grains are whole.

• Get to know the whole grains and which ones contain lots of fiber.
• Choose brown rice over white rice (even in restaurants) and whole-wheat over white pasta.
• Select whole-grain (and high-fiber) cereals. For hot cereal, try oatmeal, oat bran or quinoa. With dry cereals, look for a whole-oat or whole-grain cereal that’s also high in fiber.
• “Be adventurous — taste-test new-to-you whole grains in restaurants or at home: millet, amaranth, bulgur or quinoa,” Thomas suggests.
• Check food labels for the grams of whole grains per serving; look for phrases like “15 grams of whole grains per serving” or “100 percent whole grains.” Labels also might have the Whole Grain Stamp. The stamp tells you whether a food contains at least eight grams per serving. If the Whole Grain Stamp has the “100 percent” banner, it means all the grains are whole.
• Select whole-grain bread, rolls or pizza crust. If there’s no stamp or claim, check the ingredients. It needs to say whole-grain (name of grain), whole wheat, whole (grain) or stone-ground whole (grain).

• Educate yourself about the fiber content in foods by checking nutrition facts labels. For foods without a label, try looking them up with a food nutrient app. (I like the Agriculture Department’s National Nutrient Database for Standard Reference atndb.nal.usda.gov and My Fitness Pal, available as a smartphone app or online atwww.myfitnesspal.com.)
• Learn the label lingo. A food can be marketed as a “good source of fiber” if a serving contains between 10 percent (2.5 grams) and 19 percent (five grams) of the 25-grams-per-day recommendation, or an “excellent source of fiber” if a serving contains 20 percent (five grams) or more.
• “Eat the amounts of fiber-containing foods — whole grains, legumes, fruits and vegetables — recommended in the Dietary Guidelines,” Slavin suggests.
• Eat 2½ cups each of fruit and vegetables per day — more if you’ve got the calories to spare. Start your day with fruit. Take a piece to work for lunch or for an afternoon snack. Make sure to include at least a cup of vegetables at lunch and dinner.
• Eat more legumes — dried, frozen or canned. Use them in soups, omelets or casseroles or as a side dish. Thomas suggests making extras and tossing them on salads. Enjoy hummus or other bean-based dips. Cook up a bean-based meatless meal a night or two a week.

• Microwave some leftover beans, fish, pork, steak, or chicken in place of the egg.
• Add veggies, especially green! Try one chopped green onion added to the egg before microwaving or a handful of kale leaves, cooked or raw, layered beneath the cooked egg.
• Use a real egg instead of liquid egg substitute.
• Crumble some reduced-fat feta cheese or cotija (a crumbly mexican cheese) instead of cheddar.
• Go international: use kimchi in place of the salsa with leftover teriyaki steak or chicken.
• Replace the tortilla with toast.

• Omit the shallot or use chopped onion instead (shallots are a bit milder than onions is all).
• Try plain yogurt or avocado in place of the mayo.
• Use 1 teaspoon of dried parsley in place of fresh.
• Don’t have hot sauce?  Forget it!  It doesn’t break the dish.
• Short on time? Forego toasting the bread.
• Don’t like tomatoes? Try eggplant, cucumbers, or zucchini with feta or goat cheese.
• Replace tuna with canned salmon, chicken or beans (mash the beans so they don’t roll off the toast).

• Don’t get scared by the length of the ingredient list-- the first five are spices!
• Buy cooked chicken breasts and add them into the pan just before serving -- this speeds up cook time!
• Use lime juice in a bottle instead of fresh.
• Use whatever-- we mean whatever-- veggies you have or love!  
• Go International (inspired by this)l: Swap these spices for the chile, salt, cumin, garlic, and onion powder.
• 2 Tbsp brown sugar
• ½ tsp garlic powder
• ½ tsp paprika
• ½ tsp ground black pepper
• crushed red pepper to taste
• sesame oil instead of olive oil