|
|
|
 ,
Font size |
Top 10 Energy Boosters for Teenagers
 The
search for a
perfect body has landed teenage girls in pursuit for the "size zero"
physique. In today's time the teen seems to be burdened with the pressure of
heightened performance at school, college or among peers, they are left with
lesser time to focus on health-
nutrition &
exercise.
There role model seem to be stars out of movies or fashion industry, and in the
pursuit to be like them they adopt way like
dieting, over exercising to get the zero figure. Extremity can be
detrimental to health, either in form of dieting or overeating. In 1960, average
fashion models were about 5’7” (1.7m) and weighed approximately 129 pounds
(58.51 kg). Currently average fashion models are two inches taller and weigh
about 114 pounds (51.7 kg). It’s difficult for teens to stay away from the
crowd and think differently especially when young. Peer approval, pressure and
other factors forces us to torture ourselves to any extent and become what is
acceptable in society. Most of them (including us) can be found checking their
tummy in mirror if they eat one extra slice of bread or a bar of
chocolate. The inch-war seems to be at its peak, landing us more in trouble,
instead of good health.
A section of teenagers who are still in school can be found in the gym to get
flat
abs’ which they believe is the proof of fitness. Their minds are so
influenced by the style and glamour that they do anything to look like their
favorite superstars. They can be found shunning
protein
and dairy foods in an apparent effort to keep as thin as their celebrity role
models. A study found that 46 per cent of teenage girls consume too little iron,
putting them at risk of
anemia
and the associated tiredness and lethargy. The diets of a similar percentage
are also low in magnesium and selenium, lack of which can lead to
insomnia, severe
headaches and mood swings. Only 7 per cent of girls were found eating the
recommended five portions of fruit and vegetables a day.
A greater majority are failing to consume enough oily fish, which contains the
omega 3 necessary for a healthy heart and nervous system. The report from the
Food Standards Agency also found that teenage girls were significantly more
likely to smoke and drink than boys their age. Alison Tedstone, the agency's
nutrition expert, said: 'Teenage girls are one of the groups in the population
that stand out as having a poor diet. 'Teenage girls, particularly, don't
eat enough. For example, they don't have very much dairy. We are talking
about a poor quality of diet overall. They seem to be caught in a tug-a-war of
anorexia and
obesity,
with only a lesser percentage following health prerequisites.
Teenagers need to be made aware about the significance of healthy eating and
exercise, for present times and future. This is a time when the brain is
undergoing a great phase of development from 12 to 25 and it needs a proper
balance of oils and nutrients. If you impair this critical phase, moods become
less regulated, you have more difficulty understanding other people and you
become less flexible in your thinking. There is a risk of getting into a starve
and binge routine which is very unhealthy.
Tips for a Better Health
  Eat
your breakfast: No matter how much you are pressed on time make it a rule,
NEVER miss your
breakfast. Go for a healthy one that is based cereals, low fat milk, fruits
and nuts. Pack yourself with energy for the best of performance. Try to include
at least 5 grams of fiber and 5 grams of
protein
in every breakfast, could be in form of apple, oats, omelet, tofu sandwich,
vegetable pancake, smoothie etc. Choose complex carbs for they will keep you
full for a longer time and provide better nourishment. A serving of milk and a
glass of calcium-fortified orange juice provides approximately two-thirds of
your daily calcium needs.
 Watch
the portion size: In order to avoid piling up extra pounds and eat healthy
Look! Think & Eat! Now a days food seems to come packed in easy to eat mode that
there is a chance of
overeating. You need to reprogram your idea of healthy serving and identify
hunger clues and stop when full.
  Drink
plenty of water: Aim at drinking 7-8 glasses of water to keep your body well
hydrated. Avoid excessive intake of energy drinks, sodas, coffee etc for they
rob your body of nutrition. A good rule of thumb is to drink
water (ounces) in the ratio of almost half your body weight (lbs) i.e. If
you weigh 100 pounds, you need to drink half that weight in ounces (50 ounces)
of water every day. This will also help you to urinate, which helps you
lose weight
and flush your digestive system of any foreign substances. Plus, it can
improve your skin and boost your
immune
system. When you leave your house, bring a full water bottle and a piece of
fruit with you. That way you can stay hydrated, and, should you get hungry, you
will have a healthy snack on hand.
 Meet
the iron needs: Getting the right amount of iron can improve your
performance in sports and in school. Iron is an important nutrient for teens,
especially for those who have started menstruating. Vegetarians also need to pay
extra attention to make sure they get enough iron. Good sources of iron include
red meat, eggs, poultry, fish, legumes (or beans), and fortified cereals. It is
important to know that your body absorbs iron from animal sources (known as
“heme” iron) more easily than it absorbs iron from plant sources (known as
“non-heme” iron). Recommended Iron intake for, Girls age 9-13 is- 8 mg/day
,Girls age 14-18 is- 15 mg/day.
  Boost
up calcium intake: Girls build
bone from puberty until their late twenties, so inadequate calcium during
this time puts them at future risk for brittle bones. Teen girls need 1300 mg a
day but they often get much less than that. Great sources of calcium include
fortified cereals, fortified soy milk, dairy products, certain fish (with
bones), tofu, and leafy greens. Calcium needs vitamin D (400 IU a day) to be
absorbed so sources of calcium that have vitamin D like fortified cereals are
helpful. If you are active in sports full cream will work, incase you choose not
to move about go for lower fat version.
 Snack
up to stay fuelled: Your body needs food - its fuel - in moderate doses
throughout the day so it always has nutrients available. Having four or five
'mini-meals' daily helps most people prevent
cravings
and ultimately achieve and maintain healthy weight. The choice of a healthy
snack involves - variety,
balance, and moderation. Try to limit the snack calories to 100 to 200
calories. WF health experts have ferreted out 10 note-worthy low-fat noshes
recommended by the American Dietetic Association that will more than satisfy
your taste-buds while sneaking in generous amounts of some very important
nutrients.
Click here, to check them out.
  Avoid
excessive intake of junk food: All foods with limited to no nutritional
value qualifies as junk food. Think of it as littering your body; your body
can't do anything productive with junk food, and in turn get robbed of all the
nutrients. A recent study reported in the Archives of Pediatrics and
Adolescent Medicine suggests that teenage girls who drink lots of soda may
increase their risk of developing
bone
fractures and
osteoporosis. These drinks contain large amounts of refined sugar or equally
dangerous sugar substitutes, which further encourage
bone loss.
During the teenage years, when 40 to 60 per cent of peak bone mass is built, a
natural whole foods
diet, free
of bone-robbing soft drinks, is most important. Note that excessive fat intake
in form of chocolates & sweets is bound to leaves you lethargic and low in
energy. Stick to healthy foods that are high in protein,
vitamins and
minerals;
your body will be able to use these things much better than junk food.
 Burn
it up: Sweat out for at least 20 minutes daily in form of
running,
jogging,
skipping,
swimming, running dancing,
aerobics, oh! the list is endless. Keep in
mind a small effort will serve you well in the long run with the bonus of a much
desired physique. If you don't like to exercise on your own, join a fitness
club, find a buddy to work out with, or join a sports team. Keeping active will
make you stronger physically and mentally. You can take up structured strength
workouts with exercises like
squats,
pushups or
crunches using weights,
machines, or your own body weight. Avoid over training.
  Maintain
Proper Hygiene: Take a bath everyday. Every morning and night spend four
minutes massaging your face with a cleanser. Get around your nose and right up
to the hairline of your forehead. Rinse your face with warm water then with cold
water to close your now-clean pores. Pat your face, and apply pimple cream as
needed. Try to maintain oral hygiene by brushing your teeth two to three times a
day for a clean and fresh mouth. Taking care of your
appearance
will also make you feel better about yourself, which really is the most
important thing.
 Believe
in Yourself: No matter what other say, believe in yourself and give your
best. Resolve to clear out your
emotional baggage and foster a sense of optimism about the present and the
future. Optimism has huge benefits for both psychological and
physical
health - it can even boost your
immunity to illness. Make a list of the life experiences that have affected
you positively and negatively. Compare the positive list with the negative list.
Ask yourself if anything from the negative list can be discarded or turned into
a positive situation. Congratulate yourself on your achievements in
life and concentrate on the future rather than the past.
Smile and be happy! It shines and puts you on top of the crowd.
- WF Team
Dated 13 October 2011
Related Links
|
|
|
|
|
