Best Teen Diets Nutrition Blog: School

2-Steps to a Healthy Snack

7:40 PM

What can you make with a microwave?

8:48 PM

Most of the time, we see the microwave as a convenient tool for boiling water or re-heating a plate of leftovers. But when we literally only have a few minutes before running off to a meeting or back to class, the microwave can become a real lifesaver for pulling together a super-quick meal.

These microwave meals certainly aren’t the height of culinary achievements, but they’ll do the trick. Think about jazzing them up with some strong cheese or a sprinkle of your favorite spice mix.

First, some basic techniques:

• Eggs - Make them scrambled or poached.
• Steamed Vegetables - This tutorial on steaming broccoli applies to any other vegetable, too. Try cauliflower, carrots, and green beans.
• Cooking Pasta - Follow the first-half of the instructions for our microwave mac n’ cheese to get plain pasta.
• DIY Instant Oatmeal - It’s easy to make your own instant oatmeal mix.
• Bacon - This is a great way to cook a just few slices of bacon at once.
• Better Jarred Tomato Sauce - Try adding some zing and then heat just a few tablespoons of grocery-store tomato sauce in a ramekin.
• Stir Fry Sauces - To make any of these stir-fry sauces in the microwave, just combine them in a ramekin and heat in 20 second bursts until the sauce thickens. Stir between each burst.

And some meal ideas to try:

• Steamed Veggies and Scrambled Egg - Top with any of those stir-fry sauces.
• Poached Eggs over Oatmeal - Crumble on some cheese for a nice savory dinner.
• Egg Sandwich - Bacon optional!
• Steamed Veggies and Pasta - Pour on some tomato sauce or simply toss this with oil and lemon juice.
• Mac n’ Cheese - Add some steamed veggies for extra goodness or a few teaspoons of stir-fry sauce for flavor.

What other ideas do you have for microwave meals?

Original Source, "Microwave Dinners: Quick Meal Ideas for the Microwave" by the Kitchn

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. For more information visit www.bestteendiets.org

back to school

How to: Carry the the weight of the world on your shoulders

12:45 PM

The best bag is an empty bag — perhaps something that looks sharp slouched off the shoulder or slung low by the hip. But more often than not, our bags are loaded with all sorts of junk that make them heavy pains in the neck (and back). With the back to school season upon us, kids aren’t the only ones having to haul huge backpacks around. Here’s how to carry a heavy bag (from messenger bags to totes to double-strappers) without needing a trip to the physical therapist (or worse).

(Photo by Lisa Goulet)

CARRY THAT WEIGHT — THE NEED-TO-KNOW

Bags have been a huge boon since very early in human history — ancient texts and drawings show men in particular carrying trinkets around in small bags. Just like us, hunter-gatherers used bags to schlep their stuff (usually wood or food).

More modern packs were used starting in the early 20th century, but they were pretty uncomfortable to wear and heavy. It wasn’t until the 1950s, when avid hiker Dick Kelty developed a lightweight but sturdy bag meant for civilian use, that they became common throughout society. Since then, bags of all shapes and sizes have become a staple of everyday life with ergonomic designs and fancy straps and doodads to make them “easier” on our backs. One 2001 study estimated 40 million American children carried backpacks to school. Smaller bags are just as ubiquitous for young professionals who might need to carry essentials to work like a laptop (guilty), gym clothes (guilty), notebooks (guilty), and more. That extra weight can mess with posture and cause intense pain — especially when taken for long hauls.

If we can’t avoid the heavy stuff, what’s the best way to carry our poor, over-stuffed bags with ease?

TAKE A LOAD OFF — YOUR ACTION PLAN

The bad news is that the best way to carry a heavy bag is to not carry a heavy bag. Lighter loads put less stress on the carrier and minimize all sorts of problems like changes in posture to the cranio-vertebral angle (neck) and spinal lordosis angle (small of the back) [1]. And it’s not just kids: Adults are just as susceptible to back problems (including scoliosis and kyphosis) from carrying heavy loads, with many of those problems stemming from back injuries suffered at an earlier age [2] [3].

Even though young ‘uns are more susceptible to bag-induced pain, there are some simple tips to carry a heavy load with (relative) ease:

Only carry 15 percent of bodyweight (at most). When carrying a heavy bag, try to keep the load capped at 15 percent of the carrier’s total bodyweight, with a recommended limit of 10 percent [4] [5]. So, for a person weighing 145 pounds, aim for a bag weighing around 21 pounds, at most. Anything heavier significantly alters posture and can lead to longer term spinal problems.

Place heavier objects on the bottom. Neck straining? Try keeping most of the load low in the bag. One study found that low load placement caused fewer changes in posture and spinal curvature. It also made carrying the bag (relatively) easier for middle-school aged children [1]. Taking breaks (where possible) will also reduce strain. If heavy loads are unavoidable, aim to strengthen core and back muscles to help shoulder the load. This will help keep the spine from twisting and promote better posture.

Use two straps. One study found that the neck, not the back, was the weak point for carrying loads. To help, try using a bag that has two straps instead of one to help correct posture and more evenly distribute weight [3]. The same study found that women were more prone to pain as were people who spent a large amount of time sitting. If one-strapping is the only option, try to periodically swap sides.

Even everything out. When packing a bag, try to distribute the weight evenly to avoid postural stress. One study found that an evenly weighted bag decreased lateral spinal motion when ascending and descending chairs [8]. Asymmetrical bags (for example, totes and messenger bags) should follow the same principles but weigh no more than 10 percent of the carrier’s weight to reduce injury.

Keep it all close to the body. Weight is just one of two factors that can lead to injury. “Postural sway” is the amount of torque and tension placed on the spine by a heavy load. Carrying a bag closer to the body will reduce the amount of sway and stress placed on the spinal muscles [9]. For concerned bag owners, a physical therapist can help find bag with ergonomics best suited to your body type.

Article adapted from: How to Carry a Heavy Bag Without Wrecking Yourself by Zachary Sniderman

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. For more information visit www.bestteendiets.org

back to school

I'm Stressed Already.... Help!

8:15 PM

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.

Original source, "Stress" by Teens Health

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. For more information visit www.bestteendiets.org

Grocery Shopping

15 Fresh Brown Bag Lunch Ideas

4:46 PM

If you're a parent of school-age kids, you're probably no stranger to brown bananas and smashed sandwiches aging in the bottom of your child's backpack. By the end of the school year, most kids are tired of eating the same bag lunch day after day at school. Even peanut butter and jelly sandwiches can grow old.

Summer brings a change of weather and daytime activities. Why not change what you pack in your children’s camp or summer school lunches?

These 15 kids’ lunchbox ideas are based on four key elements. Use them when you fix your summer lunches, too:

15 Fun Lunchbox Ideas for Kids

Try these menu items to jazz up bag lunches.

Pasta Lover's Lunch Salad. Pack a cold pasta salad and a plastic fork, and your pasta lover will love you, too! Make the salad with lean meat or low-fat cheese (so it has some protein), lots of vegetables to boost fiber and nutrition, and whole wheat or whole-grain pasta. Toss everything together with a light bottled vinaigrette made with extra virgin olive oil or canola oil.

Mediterranean Pita Pocket. Fill a pita pocket with falafel balls and some homemade or store-bought hummus. Some falafel balls come cooked and ready to add.

Fruit and Cheese Plate. Fill a divided plastic container with assorted cubes or slices of reduced fat cheese, easy-to-eat fruit such as apple and pear slices, grapes, berries or melon and whole-wheat crackers.

Peanut Butter Fun Pack. Make a peanut butter fun pack by spooning two tablespoons of natural-style peanut butter in a reusable plastic container, along with whole wheat crackers or whole wheat pita pocket wedges and raw vegetables such as celery, zucchini, or jicama sticks.

Everything Is Better on a Mini Bagel. Whole-wheat bagels are a wonderful foundation for hardy sandwiches that stand up to being in a backpack or locker all morning. Start with one regular or a few mini bagels. Add tuna or lean, roasted, and sliced turkey or roast beef. Top it off with reduced-fat cheese and fresh tomato, onion, and Romaine lettuce or sprouts. Two mini bagels can supply 6 grams of fiber to the meal.

Celebrate Lunch Salads. A plastic container can hold the makings of a delicious salad lunch. For a Cobb salad, fill it with spinach or chopped dark green lettuce, chopped hard-boiled egg, light cheese, and/or lean ham. Or toss in the ingredients for a Chinese chicken salad: dark salad greens, shredded chicken, shredded carrots, sliced green onion, and toasted sliced almonds.

The salad will stay fresher if your child adds the dressing at lunchtime. Put a light dressing into a small container, buy packets of light dressing, or use extra packets of dressing left over from a fast-food meal.

It's a Wrap! Wraps are a nice change of pace from the usual sandwich. Use a high-fiber multigrain flour tortilla, available in most supermarkets. Spread on mustard, hummus, light salad dressing, or green or sundried tomato pesto. Then fill 'er up with chicken Caesar salad or assorted lean meats, cheese, tomato, sliced onion, and shredded Romaine lettuce. Just roll it up and wrap in foil. Kids can eat it like a burrito -- by unwrapping it on one end and working their way down.

Noodle Soup Cups. Many schools offer a hot water dispenser so older kids (or young kids with assistance) can add hot water to packaged noodle soup cups. Even the more healthful soup options can be high in sodium, however, so you may not want to pack them in your child’s lunch more than once a week.

Some brands are lower in sodium and fat, and higher in fiber, than others. The nutrition label tells the story. If your child has access to a microwave, you can pack one of the more healthful microwaveable individual soup containers now available from major brands.

Veggie Sushi. Not all kids will go for this, but some children really like seaweed-wrapped sushi rolls. You can now buy pre-made sushi at many supermarkets. Choose sushi that is filled with veggies (such as avocado and cucumber) so there's no chance that it will get a little "fishy" in your child's backpack.

Fun Fried Rice. When made with eggs, tofu or chopped lean meat, and lots of veggies, cold fried rice can be a satisfying noontime treat. Make your own using brown rice. Or set some aside for the next day when you get take-out Chinese food for dinner.

Talk About Taquitos. Taquitos are easy to eat and easy to pack. In the morning, lay a few bean and cheese frozen taquitos on a small sheet of foil. Pop them into a toaster oven to crisp them up. Wrap them up in the foil and slide them in your child’s lunch bag. For a vegetarian option, bean taquitos are available in some stores.

BBQ Chicken Sandwich. Your child can assemble a yummy BBQ grilled chicken sandwich fresh at lunchtime. Just pack a grilled, boneless, skinless chicken breast with some lettuce and sliced tomato in one baggie and a whole-wheat bun in another. Add a packet of BBQ sauce and it's good to go.

Muffin Mania. Muffins can add flavor and flair to a bag lunch. If you bake them ahead and keep them in the freezer, you just have to pull out one or two in the morning. By lunch, they’ll be soft and ready to eat.

There are a few tricks to improving the health value of muffin recipes. Substitute in whole-wheat flour for at least half of the flour in recipes that call for white flour. Incorporate other whole grains when possible. Add in summer fruits such as berries or peaches or vegetables like corn or grated zucchini, when appropriate. You can also cut back on the sugar called for in a recipe when you add in fruit. Switch in smart fats (such as canola or olive oil), when possible, and reduced saturated fat options (such as reduced fat cheese).

Tasty Spanakopita Triangles. These spinach-filled filo puffs are vegetarian finger food that’s fun to eat. Some stores carry frozen spanakopita that you can bake in the morning or the night before and pack in your child’s lunch. Read the label to find a brand that's got plenty of vitamins A and C, plus iron and calcium.

Soy Much for Sandwiches. For a change of pace, make soy the center of your child’s lunch. There are more and more great-tasting soy-based products available. For example, specialty grocery stores carry meatless corn dogs. To prepare one for a bag lunch, heat it up in the microwave in the morning. Remove the wooden stick, crisp it up briefly in the toaster oven, and wrap it in foil. Meatless versions of chicken nuggets are also available and can be prepared just like the corn dogs. The trick is finding a brand your child enjoys that isn’t too high in sodium.

Tasty Side Dishes

Add some of these to round out your child’s lunch:

Fruit cups (with no sugar added)
Applesauce in flavors such as pomegranate or cranberry-raspberry (also with no sugar added)
Nuts or seeds in a shell (if age and allergy appropriate), such as walnuts, pistachios, peanuts, or sunflower seeds
Raw veggies (ready to pack) such as carrot sticks, sugar snap peas, celery, or jicama sticks
Cheese sticks -- available in 2% sharp cheddar, part skim-milk mozzarella, pepper jack, and more
Healthy snack bars (individually wrapped) with 3 or more grams of fiber, less than 10 grams sugar, and no more than 1 gram saturated fat
Yogurt in individual containers (keep it cold by packing them with a reusable ice pack or a small water bottle that has been frozen.)

Related: "Brown Bag Lunch Ideas"

Original article, “15 Fresh Brown Bag Lunch Ideas” by Elaine Magee, MPH, RD

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. For more information visit www.bestteendiets.org

Nutrition

You could be Washington's Fuel Up To Play 60 rep!

10:00 AM

Maybe you've heard of Fuel Up To Play 60. It is a program abundant in resources, ideas, challenges, and successes for schools and students on their way to making healthier choices... Here's their story in their words:

Fuel Up to Play 60 is a program founded by the National Dairy Council and NFL, in collaboration with USDA, that empowers students to take charge in making small, everyday changes at school. Students can win cool prizes, like an NFL player visit or Super Bowl tickets, for choosing good-for-you foods and getting active for at least 60 minutes every day. We want kids to make a difference not only in their lives, but also their community.

It is that time of year again where Fuel Up to Play 60 is "drafting" student ambassadors. It may sound like quite the formal event, but in fact, it isn't that formal at all. We took a look to see what exactly being an "ambassador" means and here is what we found...

LOCAL: to be involved as a "local" student ambassador, all you have to do is be motivated to involve yourself as an individual in eating well and getting active! Anyone can do it!

STATE: ditto to caring about eating healthy and getting active, but you should also be a good communicator and leader who has a plan for your school to encourage healthy behaviors. One of these reps per state.

NATIONAL: basically, you EXCEED expectations in the above two levels and have awesome communication and leadership skills.

Any of these for you? You can apply on the student webpage here.

We took a look at our state representative to see what is going on, but guess what... Washington State DOES NOT have one yet!!! Problem? We think so since there are over 100 schools participating in the Seattle area and surely more than one of you out there is the perfect candidate. As an ambassador, you can do things like THIS - who doesn't want to cook with the Chicago Bears or get the chance to go to the Superbowl with a friend???

This program that has really taken off around the country and is making a difference in many lives everyday. In our opinion, all of you should check it out.

Click here to find out more and find them on Facebook to see what other students are doing.

Health

Relationship Between Food and Mood

12:31 PM

According to experts at the Mayo Clinic and The Depression and Bipolar Support Alliance, or DBSA, nutrition can have a direct affect on mood. There are studies that show a connection between certain nutrients, vitamins or minerals and elevated mood. Experts also note that there is a direct connection between unstable blood sugar levels and mood changes, and as a result, diets that provide stable blood sugar levels are typically diets that also stabilize mood.

Mood Enhancing Foods

Experts at the Mayo Clinic note that there are a variety substances such as omega-3 fatty acids, B vitamins and low glycemic foods that can all have a positive effect on mood. The DBSA notes that there is ongoing research on the potential for omega-3 fatty acids in preventing depression, and some results do indicate that omega-3 can help elevate and stabilize mood.

Mood

The Mayo Clinic notes that mood swings are often caused by foods that cause rapid changes in blood sugar. Eating a diet high in whole grains, fresh vegetables and lean protein will provide energy and nutrients at a very stable level. On the other hand, the DBSA notes that diets high in simple sugars, salt or caffeine can cause rapid elevations in blood sugar. These rapid spikes in blood sugar will lead to higher energy and elevated mood, but they will also be short in duration, causing a drop in blood sugar, which can result in very low energy and depressed mood.

Sleep and Mood

The Mayo Clinic notes that there are substances, such as alcohol, that can cause disruption of sleep patterns. A lack of sleep is one issue that can drive people toward poor nutrition. When people who are under stress or have busy schedules experience a lack of energy from poor sleep, they often consume more caffeine and simple sugars to get a quick energy boost. This can, in turn, create a cycle of highs and lows in terms of both energy and mood.

Dieting and Mood

The DBSA notes that dieting if often a cause of mood instability. Strict diets that promote rapid weight loss can be quite popular, but they often result in nutritional imbalances, leading to unstable moods. The DBSA advises that a carefully planned, well-balanced diet that includes three to four well-spaced meals a day will stabilize mood and control weight more effectively than crash diets.

Expert Insight on Mindful Eating

Experts at the DBSA note that people often benefit from keeping a food journal and tracking diet and mood. These journals can be shared with a doctor or nutritionist to help identify specific eating habits that may cause mood changes. Journals also allow individuals to identify when they are most likely to have food cravings and the types of food they crave. If an individual is consuming unhealthy food during cravings, a professional can help them select healthier alternatives that will be likely to satisfy the craving.

“Mood Swings & Food” by Christy Bowles with Livestrong. Read more: http://www.livestrong.com/article/158142-mood-swings-food/#ixzz272VcfWMj

Breakfast

Healthy Eating Tips for Busy Teens

12:56 PM

It can be a big challenge for teens to work healthy nutrition into their busy daily schedules. Sometimes it's just easier for teens to simply skip a meal or pick up an "on the go" or fast-food option–but it's not impossible to get good nutrition in a hurry! See below for some important tips to help busy teens get proper nutrition, even on the go!

Don't Skip Breakfast
Teens who wake up early to catch the bus or get to school may just speed right past breakfast. Not so fast! Breakfast is the most important meal of the day and will help them stay focused and full until lunchtime. Those who skip breakfast are more likely to snack throughout the day.

… And Make Breakfast Pack a Punch
Not just any breakfast will do! Skip sugar-packed cereals that will cause them to crash later on. Instead, try whole-grain cereals, bagels, or toast, and enjoy with fresh fruit and a protein like milk, peanut butter or yogurt.

Think Handheld
Fresh fruit is a great snack and energy boost for busy teens. Pack fresh "handheld" fruits like bananas, apples, oranges or other easy-to-eat fruits that don't require refrigeration or special packing.

Plan Ahead
If your teens are going to be at school from sunup to sundown, help them plan healthy lunch, snack and dinner items at the beginning of the week. This way they won't have any excuse to go for unhealthy fast-food options.

Include "Good" Foods
Encourage your teens to increase their intake of good foods to balance out the indulgences. Make sure their diet is made up of mostly good foods like:

Fruits
Veggies
Beans, peas, nuts, seeds
Lean proteins and low-fat or fat-free dairy
Whole grains
Healthy fats such as the ones found in fish, avocado and nuts

"Back to School Healthy Eating for Busy Teens" by the Medical Center of Lewisville. Read more at http://blog.lewisvillemedical.com/2012/08/14/back-to-school-healthy-eating-for-busy-teens/#.UEZamdaPVWQ

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. For more information related to this topic visit www.bestteendiets.org

Healthy Snacking

Surviving College Cafeterias: Quick Tips

11:05 AM

Breakfast

Back to School Health and Nutrition Tips

11:17 AM

Teen Vogue: Now that school has officially started, many teens already feel overworked and tense. What are some things they can do to battle fatigue and stress?

Sumaiya Sarwar: Although it might sound counterproductive, the best way to battle fatigue and stress is to make sure you take time to do things you enjoy. If you're not taking the time to take care of yourself, you'll end up burning out. Set aside time every day, whether it's fifteen minutes or an hour, to do something that you enjoy and that helps you unwind.

Jessica Steele: Homework and tests definitely add additional stress to the already crazy lives of high school students. The easiest ways to ease stress are to eat healthy; get enough sleep (at least 7-8 hours); exercise 30 minutes per day; take slow, deep breaths; and let your mind relax by doing yoga, listening to music, or talking to your friends.

Teen Vogue: Late-night study sessions can lead to bad habits, such as overeating and snacking on junk food. What are some healthy alternatives?

Jessica Steele: Healthy snack options for late nights include frozen yogurt cubes, smoothies, popcorn (minus the butter), fresh fruit, pretzels, dark chocolate, Popchips, cheese and crackers, tortilla chips and salsa, and nuts. The best way to avoid overeating is to put the snack into a small bowl as opposed to eating directly from the bag.

Teen Vogue: What are the best breakfast foods and snacks for staying full and focused at school?

Sumaiya Sarwar: The best thing to eat for breakfast is something that has protein and carbohydrates—a combo that will keep your blood sugar steady, so you don't crash halfway through first period. Unfortunately, students usually stay in bed until the very last minute, rush to get ready, and then end up skipping breakfast. You can avoid this by preparing the night before. An easy breakfast meal is a parfait with fresh fruit and granola: Cut up the fruit and layer it with yogurt in a cup. In the morning, just pour some granola on top of it, and you have a nutritious on-the-go breakfast!

Jessica Steele: You can also have toast with peanut butter, veggie omelets, and scrambled eggs with black beans and salsa. Good snacks to keep you going throughout the day include apples, oranges, bananas, granola bars (ones low in sugar, high in fiber and protein), yogurt, and nuts.

Teen Vogue: Many students use caffeinated and energy drinks to fuel their studying, but what effects do these types of beverages have on the body?

Jessica Steele: Caffeine is potent and quick-acting, and it affects our bodies similar to how stress does. While a little caffeine is okay, increased levels can lead to disrupted sleep patterns, restlessness, dehydration, inability to focus, and irritability. Energy drinks often contain several chemicals in addition to caffeine that cause our bodies to react poorly, leading to mood swings and crashes in energy. Foods like oranges, bananas, peanut butter, and granola bars are much better ways to give yourself a boost of energy.

Teen Vogue: What vitamins and minerals should teens add to their diets?

Jessica Steele: Calcium, zinc, iron, vitamin A, vitamin C, and vitamin B12 are the most important vitamins and minerals for teens. While you can get these by taking supplements, our bodies perform best when we can get them directly from our foods. Eating a variety of whole, unprocessed foods is the best way to get all the vitamins and minerals your body needs. In addition, dieting is the number one reason why teens miss out on their vitamins and minerals, so make sure you are eating at least three meals and two snacks throughout the day.

Teen Vogue: Flu season is coming up! What are some precautionary measures teens can take at school to avoid getting sick? What are some home remedies for fighting colds?

Sumaiya Sarwar: Wash your hands! Schools are full of germs; everyone's coughing, sneezing, and touching everything around them. Using hand sanitizer is not enough—wash your hands regularly! A lot of students also tend to get sick during more stressful times at school. Even when you feel like you're drowning in homework and extracurricular activities, make sure you're still taking the time to take care of yourself. Eat well, sleep enough, and if you're sick, stay at home and recover! The projects and soccer practice can wait a few days until you're feeling better.

Jessica Steele: If the bug catches you, some remedies to help ease the symptoms include taking warm showers, drinking hot tea, increasing your fluids, and placing warm, moist towels on your head and behind your neck. Some natural medications that may help ease symptoms are echinacea, zinc, and vitamin C.

Teen Vogue: How important is sleep for a student? Doctors usually recommend eight hours of sleep every night, but the truth is, most of us aren't getting that much, especially around exam time. What's the best way to cope with not getting enough sleep?

Sumaiya Sarwar: Sleep is one of the most important things on our schedule but the thing we most often replace with other activities. It's hard to keep a regular sleeping schedule, especially with all your obligations during the school year, but make sure you make time for it! Create a schedule so you're not missing too many hours of sleep during the week. If you have trouble falling asleep, try exercising a few hours before bed. Avoid taking long naps during the day; if you sleep all afternoon, it will be harder for you to sleep at night. If you need a boost of energy, try a 20-minute power nap. That will help you feel refreshed and more alert for the rest of the day. And although you may not feel like it when you're tired, exercising can also help energize you to get you through a long day.

Teen Vogue: Besides getting a good night's sleep, what are some healthy steps teens can take when preparing for a big test the next day?

Jessica Steele: In order to prepare for a big test, study a little bit each day so you do not need to cram the night before. Exercise and eating healthy foods help to stimulate our brain cells, keeping us alert and focused during exams. Take a practice test to familiarize yourself with the material, and limit your caffeine intake the day of the test. Also, plan a post-test celebratory activity that you can look forward to.

Sumaiya Sarwar: Do whatever it takes to calm your nerves. Some meditation in the morning before the exam can help focus your mind.

Teen Vogue: What role does regular exercise play in maintaining a healthy state of wellness and mental health for teens?

Sumaiya Sarwar: Exercise helps in many ways. Not only does it keep you physically fit and help prevent a lot of health complications, exercise can also do wonders for your mental health. Studies have known that exercise can help alleviate your mood and help decrease anxiety. What a lot of us forget is that exercising doesn't have to be a daunting task. Make it fun! Play your favorite music and have a dance party in your room for 30 minutes, take a walk with your family, or join classes at a local gym.

Jessica Steele: The great thing is that we only need 30 minutes of it per day. Exercise causes our bodies to produce endorphins, which are chemicals that provide us with a peaceful mind and happiness. It can also help prevent long-term diseases, like Type 2 diabetes, heart disease, cancer, and high blood pressure. Finally, exercise helps us stay focused and fights off free radicals that harm our bodies.

“Back-to-School Health and Nutrition Tips” by Mariane Mandanas with Teen Vogue. Read More http://www.teenvogue.com/beauty/back-to-school-hair-and-makeup-2011/school-stress-tips#ixzz22VU1oUnK

Exercise

College: Eating and Exercise

12:04 PM

Eating healthfully at college may seem intimidating, but it doesn't have to be difficult. Most dining halls at college provide plenty of nutritious options and campuses usually offer a lot of fitness options. This guide will help you learn easy ways to make nutritious choices and how to include fitness into your busy schedule.

Dining Hall Dilemmas

What if I can't find any food I like?

Be creative. If you don't like the hot food offered, try to combine foods from different areas of the dining hall. For example, add a grilled chicken breast to a salad or veggies from the salad bar to a sandwich or a wrap. Many colleges have multiple dining halls that may serve different foods and meals. Try all the dining halls to figure out which ones you like best.

What if I'm a vegetarian?

Most colleges offer vegetarian entrees at all meals such as veggie burgers, stir fries, and pasta dishes. Create your own vegetarian meal at the salad or sandwich bar by adding protein-rich ingredients such as eggs, hummus, beans, peanut butter, or cheese.

What if I have class during meals?

Food is the fuel your brain needs to help you think, so make time to eat. If you skip a meal, you may have trouble concentrating, get a headache, or feel like you didn't get very much out of your class. Even if you can't sit down for a full meal, pack a healthy portable snack such as fruit, trail mix, a granola or energy bar, or a sandwich.

How can I maintain good nutrition?

Try to eat a variety of foods and don't skip meals. To get the most out of your meals, eat a balance of vegetarian proteins or lean meats, high fiber carbs, and healthy fats such as oils, nuts, and fish. The table below provides suggestions of foods to choose at meal times.

Instead Of	Try
Fried foods	Grilled or baked foods
Refined grains (such as white bread and white rice)	Whole grains (such as whole wheat bread and brown rice)
Whole milk	Low-fat milk or soy milk
French fries	Baked potato or sweet potato
Sweetened drinks	Water or seltzer
Sweetened desserts (such as cookies, cake, or ice cream)	Fruit

Nutrition 101: The Food Groups
Food Group	Benefits	Nutrition Tip
Dairy & Dairy Substitutes	Build strong bones.	Have a serving of low-fat dairy such as milk, cheese, yogurt, or pudding 3 times a day.
Grains	Provide energy for muscles & brain.	Include grains such as rice, pasta, and bread at every meal. Choose whole grain options as often as possible.
Fats	Keep you feeling full.	Include some fat such as olive oil, guacamole, nuts, or seeds at every meal.
Fruits & Vegetables	Provide vitamins and minerals for healthy skin, hair, nails, and immune system.	Try having at least 5 servings of fruits and vegetables such as apples, broccoli, pears, carrots, squash, or salad per day.
Proteins	Maintain muscle.	Try having fish, beans, eggs, tofu, peanut butter, chicken, or lean beef at 2 meals per day.

Using campus services can also help you maintain good nutrition. If you have any food allergies, food intolerances, or food preferences, talk to your campus food services director. Meet with your college nutritionist if you're experience weight or appetite changes.

Dorm Room Remedies

I have a meal plan, but always get hungry between meals and at night when I'm studying. What should I do?

Keep your room stocked with healthy snacks you can grab when you're hungry, such as:

· Brown rice cakes

· Canned fruit in natural juices

· Crackers (whole grain)

· Energy (or protein) bars

· Fresh fruit

· Granola bars

· High fiber cereal

· Nuts (unsalted)

· Oatmeal (packets)

· Pita bread (whole wheat)

· Popcorn (try the single-serving bag)

· Pudding

· Soup

· Trail Mix

· Tuna fish

If you have a fridge, try:

· Baby carrots, broccoli florets, grape tomatoes, and/or celery

· Hummus

· String cheese

· Yogurt and smoothies

· Water, flavored seltzer waters, and low-fat milk

My friends order late night pizza, calzones, and wings. What should I do?

Don't deny yourself food if you are craving it, but don't over indulge either. Healthy eating is about moderation. If you skip meals, you may be more likely to overeat. However, even if you eat regular meals throughout the day, you may still be a little hungry at night, so it's okay to eat a regular portion of these foods, such as 1 or 2 slices of pizza, every once in a while.

Top 5 Healthy Eating Tips

1. Make Time for Meals
Eating 3 meals per day plus snacks will give you energy that will last all day and keep your metabolism active. Keeping to a regular schedule will help you fit these meals in, especially breakfast. For healthy portable snacks, packing fruit or a granola bar helps when you're on the go.

2. Balance Your Meals
Eating healthy meals that contain foods from at least 3 different food groups will help to ensure that you get all the nutrition you need to stay healthy. Be sure to eat different combinations of grains, fruits, vegetables, meat, dairy, and healthy fats throughout the day.

3. Don't Forget Dairy
Your bones still need calcium to stay strong. Dairy foods and alternatives such as soy milk provide protein and vitamin D, as well as calcium.

4. Stay Hydrated
Proper hydration is important for healthy skin and organs. Drink water even if you're not thirsty. Waiting until you are thirsty to have fluids means you are already partially dehydrated. Pack a bottle of water in your backpack or gym bag.

5. Choose Appropriate Portions
Food portions in restaurants or takeout places are often more than one serving size and they're getting bigger and bigger. You may not realize how much food you're actually eating. When you're at a restaurant, plan on taking half of your meal home or spilt an entrée with a friend. When eating at a dining hall, take smaller portions to start. You can always go back for more if you're still hungry.

Top 5 Ways to Include Fitness in College Life

1. Walk or bike to class Be active on the way to class instead of taking the bus or car.

2. Join an intramural sport This is a fun way to meet new people and fit in exercise, too.

3. Go for a walk with friends Stay fit and catch up with friends at the same time. Instead of taking a shortcut back to your dorm, take the scenic route and get in a little extra exercise.

4. Take a fitness class as a course This is a good way to include fitness into your routine and earn credit. Consider weight lifting or dancing.

5. Check out your college gym Most colleges have gyms or fitness centers that offer free or reduced price memberships. They may also offer classes such as yoga, cardio, kickboxing, and dancing.

Article: "College Eating and Fitness 101" found at the Center for Young Women's Health. Read more: http://www.youngwomenshealth.org/college101.html#ixzz1wwkk5UgM

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 educator that aims to emphasize the importance of healthy eating for teens. For more information visit www.bestteendiets.org