35 Power Foods To Include in Your Diet

 http://my.clevelandclinic.org/heart/prevention/nutrition/35powerfoods.aspx

Power foods are items you should include in your diet that give you:

• The richest amount of nutrients,
• The least amount of calories,
• And the most health benefits
• To decrease your risk of heart disease

 1) Asparagus
    
 Rich in : B6, folate, fiber 

 Asparagus Recipe

• Cook time: 10 minutes

Ingredients

• 1 bunch of medium sized asparagus, about 1 lb
• 2 Tbsp of the most exquisite extra virgin olive oil
• 2 Tbsp freshly grated Parmesan cheese
• 1 teaspoon lemon zest - freshly grated lemon rind
• Salt and freshly ground black pepper

Method:

1) Prepare the asparagus by rinsing them thoroughly, break off any tough, white bottoms and discard. Cut into 1 to 2 inch sections, slicing the asparagus at a slight diagonal.

2) Fill a medium sized saucepan half way with water, bring to a boil. Add the asparagus and reduce heat slightly to a simmer. Parboil the asparagus for exactly 2 minutes. Drain the hot water. While the asparagus are still hot, toss them in a bowl with the olive oil, Parmesan, and lemon rind. Salt and pepper to taste. Serve warm or room temperature.

Note that when you are working with so few ingredients, it's important to make sure they are of the highest quality.

Yield : Serves 4.

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Recipe from SimplyRecipes.com

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2) Bell Peppers

Rich in : B1, B2, B6, folate, C, fiber

Three Pepper Salad Recipe

Recipe Type: Salad, Sweet Bell Peppers, onion, Diet
Yields: 6 to 8 servings
Prep time: 15 min

Ingredients:

1 red sweet pepper, cored and seeded
1 yellow sweet pepper, cored and seeded
1 orange sweet pepper, cored and seeded
1 small sweet onion (Walla Walla, Vidalia, or Maui), peeled
1/4 cup chopped fresh parsley or fresh basil leaves
Coarse salt and freshly-ground black pepper
1 tablespoon rice vinegar
1 tablespoon sesame oil
1/4 cup (2 ounces) crumbled feta cheese

Preparation:

Slice sweet peppers into matchstick-size pieces and place in a large bowl.

Slice onion into matchstick-size pieces and add to the bowl. Add parsley or basil. Sprinkle with coarse salt and pepper. Add rice vinegar and sesame oil, stirring to mix well.

Cover and refrigerate approximately 1 hour before serving. To serve, toss salad again and sprinkle with crumbled feta cheese.
Makes 6 to 8 servings.

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Recipe from WhatsCookingAmerica.net

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 3) Bok Choy

 Rich in : B6, C, K, Calcium, fiber

 
 Baby Bok Choy with Garlic and  Shrimp Recipe

Ingredients:

4 oz. bok choy mui/baby bok choi (cleaned and rinsed)
1/8 teaspoon salt or to taste
1 tablespoon oil
1/4 cup peeled baby shrimps
3 cloves garlic (finely chopped)

Method:

Heat up a wok with the cooking oil and saute the chopped garlic until light brown or aromatic. Add the baby shrimps and stir-fry until the shrimps are half-cooked. Add in a pinch of salt to the shrimp, and then follow by the baby bok choy. Quickly stir-fry the vegetables, dish out and serve hot.

Cook’s Notes - Do not overcook your vegetables. They should retain the vitality and crunchiness.

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Recipe from RasaMalaysia.com
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 4) Broccoli

 Rich in : B6, C, E, K, folate, fiber

 Beef and Broccoli Salad

Ingredients:

4 (6-ounce) pieces of beef tenderloin steak, 1-inch thick
   
    Salt and pepper
    Vegetable oil cooking spray
    1 head broccoli, stem trimmed of fiberous skin, cut in florets and  
              stem cut into chunks
    1 sack mixed baby greens, 6 to 8 ounces
    1 red bell pepper, seeded and very thinly sliced
    4 scallions, sliced on an angle, 1-inch pieces
    1 cup pea pods, sliced on an angle
    1 cup shredded carrots
    8 hot cherry peppers or pepperoncini, chopped
    2 tablespoons chopped cilantro leaves, optional

Dressing:

    1/4 cup duck sauce or sweet and sour sauce
    1-inch ginger root, finely chopped
    1 lime, juiced
    2 tablespoons rice wine vinegar or white vinegar
    1/2 to 1 teaspoon crushed red pepper flakes
    1/4 cup vegetable oil

Directions:

Preheat grill pan over high heat. Season steak with salt and pepper. Spray grill pan with cooking spray. Grill meat 3 to 5 minutes per side for medium rare to medium well doneness. Remove meat and let stand 10 minutes.

In a pan, bring 1-inch of water to a bubble. Add a pinch of salt and broccoli pieces and steam for 3 to 5 minutes, until cooked but still firm. In the sink, drain broccoli in colander and run cold water over it to cool.

Arrange greens on large platter or individual dinner plates. Arrange broccoli and veggies on greens. Combine duck or sweet and sour sauce with ginger, lime juice, vinegar, crushed pepper flakes. Whisk in oil. Slice steaks and arrange on salad and drizzle completed dish with dressing. Season with additional salt and pepper.

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Recipe from FoodNetwork.com

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 5) Carrots

 Rich in : A, C, Fiber, carotenoids*

 *What's a carotenoid? A carotenoid is a type of phytochemical, which has strong anti-oxidant effect. You may be familiar with beta-carotene, one of the 600 known carotenoids. A diet, rich in carotenoids, helps to protect against cancer and heart disease and contribute to healthy eyes.

*What's a phytochemical? A phytochemical is a plant chemical that helps to keep plants healthy. These are now thought to help humans protect against disease and boost the immune system.

Glazed Carrots Recipe

Ingredients:

3 cups carrots, diced bite size
3 tablespoons butter
3 tablespoons brown sugar
salt

Directions:

You can scale this recipe up or down really easy. You don’t even need to
deal with fractions on the ingredients. I love that. Just peel as many
carrots as your family would eat, dice them, and measure how much you’ve
got. Then get one tablespoon each of butter and brown sugar for each cup
of carrots.

Melt the butter on high heat, add the carrots, salt to taste and stir to
coat all the carrots with butter, and then often enough to keep the butter
from scorching. As soon as the carrots start to change color (they’ll get
a little darker) add the sugar and stir until it’s dissolved.

Add enough water to just barely cover the carrots and reduce the heat to a
simmer. Stir occasionally as the water reduces, until there is almost no
syrup left in the pan, and it’s all on the carrots. Pour out into your
serving dish and pour over any remaining syrup.


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Recipe from EatWithoutGuilt.com
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6) Garlic, onions, leeks, shallots

Rich in : Phytochemicals (A phytochemical is a plant chemical that helps to keep plants healthy. These are now thought to help humans protect against disease and boost the immune system) and fiber

Baked Parmesan Garlic Chicken Wings Recipe

Ingredients :

1 teaspoon dried oregano1 teaspoon dried rosemary1/2 teaspoon ground cumin1 teaspoon kosher or sea salt (1/2 tsp table salt)2 1/2 pounds chicken wings2 tablespoons extra-virgin olive oil (or melted butter)2 tablespoons minced fresh basil2 garlic cloves, finely minced1/4 cup grated parmesan cheese1/2 teaspoon seasoning salt (like Lawry's)1 cup blue cheese dressing1-2 teaspoons Dijon mustard (or to taste)

Directions :

1. Preheat oven to 425F. In a small bowl, mix together the oregano, rosemary, cumin and salt. Lay the chicken wings on a baking sheet and season the chicken wings with this mixture.

2. Bake the chicken wings for 20-25 minutes. While the chicken is baking, mix together the oil, fresh basil, garlic, parmesan cheese and seasoning salt.

3. In a separate bowl, mix together the blue cheese dressing with the mustard (this is your dipping sauce)

4. When the chicken is cooked through, toss the wings with the garlic/cheese/olive oil (or butter) sauce. Serve with the blue cheese/mustard dressing.
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Recipe from YouLovePizza.com
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Fried Red Onions Recipe

Many recipes start with frying onions and then adding other ingredients, but if you really like sauteed onions, you can make it as a stand-alone side dish!   If you are always sneaking the onions from the frying pan, this recipe is for you :)





Ingredients For Fried Red Onions :
 
Red onions
Oil
Salt to taste

Directions For Fried Red Onions :
Slice red onions. Heat the oil in a non-stick frying pan over medium-high heat.  Add red onion slices and stir.  Reduce heat to medium, and fry the red onions, stirring periodically, for 10 minutes, or until desired doneness.  Add salt to taste.

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Recipe from MelanieCooks.com
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Leeks served with a Kumquat Clementine Vinaigrette

Ingredients

Yields: 4

6 leeks
1 shallot
1/2 tsp brown sugar
3 Tbs Meyer lemon juice, freshly squeezed
3 clementines

4 kumquats
1/2 tsp fleur de sel
2 tsp superfine sugar
1 Tbs white balsamic vinegar
1 Tbs coarse-grained Dijon mustard
1/3 cup olive oil
1/8 tsp white peppercorns, freshly ground
1 Tbs parsley, coarsely chopped

How to prepare the leeks :
Trim the hairy root but make sure not to cut so high that all the leaves separate. Cut about 4 inches off of the long dark green top part of the leek as well. It's very fibrous and not as tender. You can save it for a vegetable stock. Remove a layer or two if the leaves are wilted.

Fill a big bucket of water. Place all the leeks in. Try to open up the leaves and remove all the sand and dirt. Make sure the center portion is still intact so the vegetable still holds together. Wash the leeks again under cold running tap water, there might still be more sand.

Bring a pot filled with water to a boil. Add the steamer insert and place all the leeks in the steamer and steam for about 15 minutes (depending on how wide the leeks are).

How to pickle the shallot :
Peel and thinly slice the shallot. Mince the shallot finely. Place the minced shallot in a bowl, sprinkle some brown sugar and drizzle with the Meyer lemon juice. Set aside.
The vinaigrette :
In a bowl, dissolve the sugar in the white balsamic vinegar. Add the mustard. Set aside.

Peel the kumquat. Thinly slice the kumquat zest. Save a few slices for decoration. Finely chop the rest of the zest.

Juice the clementines. Be sure to remove the pulp using a strainer. Place the clementine juice in a small saucepan. Bring to a boil, then immediately lower the heat to a gentle simmer for about less than 5 minutes. Add the chopped kumquat zest. The liquid should reduce to about a tablespoon of clementine juice. Remove from the heat. Add the fleur de sel and whisk in the olive oil immediately while the juice is still hot. Add the mustard / balsamic vinegar mixture. Add the pickled shallot without its lemony liquid. Finish with white pepper.
Assembly time :
Place the leeks. Drizzle with vinaigrette. Sprinkle with parsley.
You're all set. Dig in!
Tips :

If you don't have clementines, you can substitute with one orange or any other sweet citrus.

You don't have to use white balsamic vinegar but for the aesthetic of the dish, a white vinegar is advised.You can add more vinegar if your clementine reduction is very sweet.

I absolutely love kumquats. I've made some kumquat marmelade already, an agave blended homemade yogurt with kumquat preserves, some caramelized kumquats for a green salad and some baby zucchini-kumquat relish that I served with some fish. If you guys have any suggestions on recipes that use kumquats, I'm all ears. Do not hesitate to leave me a message.

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Recipe from PhamFatale.com
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One Child's Weight Struugle

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Dangers Of Childhood Obesity

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Teenage Obesity and Weight Loss Treatments

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The Sun and Your Teenagers

Your Teenager's Health Series : The Sun and Your Teenagers

Only one third of teens questioned between the ages of 12-18 said they used a sunscreen when out in the sun. Neither were they concerned about the ultraviolet rays they are exposing themselves to on the beach or in a tanning bed. Many of these same teenagers admitted to getting a bad burn at least once in the previous year. They also said it was worth the burn to be able to get a tan after the burn healed.

Spending time is important because we valuable Vitamin D from the sun. It also causes premature aging, skin discoloration, sagging cheeks, and skin cell damage. It also causes one of the most deadly forms of cancer, Melanoma. This cancer has been linked to longtime sun exposure to teens and children. Over 8000 people died of skin cancer last year and the numbers are expected to rise each year.

Tans are a sign that your skin is being damaged by the UV radiation that is part of sunlight. Different skin types have various degrees of protection. Teens with blonde or red hair have the least protection; those with black hair and dark skin have the most natural sun protection. That doesn’t mean they can’t burn or they will avoid skin cancer.

What do we tell our teenagers about protecting their skin from the sun? First, we can keep them informed about what damage can be done by too much time in the sun. Tell them to treat the biggest organ of their body kindly. That will keep them looking healthier and more beautiful as the years go by.

What about fake tans? Fake tans that are skin dyes can be rubbed, or sprayed on the skin and they will last about three to six days after application. The uses of these agents to look tan have not been fully proved safe, so be careful about using them. If skin turns an ugly orange, it will stay that way for several days. Applying a fake tan is considered healthier than baking under a tanning bed or the sun.

Tanning beds are not considered safer than sunbathing on the shore. Tanning beds can, also damage anything the sun can damage. Most states have laws preventing young teenagers from using a tanning salon. Ultraviolet rays can also damage eyes while in a tanning bed. If you are tanning, please remember the importance of wearing the protective goggles. Never should anyone tan without eye protection!

Skin protection while out in the sun is important. One step is to stay out of the sunlight during peak hours of eleven in the morning until three in the afternoon. That’s when the sun’s rays can do the most damage to skin. Even hazy cool days where you don’t think you are getting sunrays are dangerous. Because it is cool, the temptation is to stay in the sun longer and use less protection. Even if you don’t feel hot, the sun can be causing damage to your skin.

If you are planning on being in the sun for a longtime, wear the right clothes. Long sleeves, long pants, and collars with a tight weave are the best protection. Wearing a hat will help the neck, ears, temples, nose, lips, and face. Those are the most common places to find skin cancer. Be sure the hat has a brim that goes all around the head. Wrap around sunglasses are important to protect the eyes and give the best protection.

Sunscreen is also important to help block out UV rays, but it won’t keep all the rays filtered out. Use an SPF (sun protection factor) of at least 15 and use SPF 30 if you have fair skin. Most damage happens just by doing every day activities, like walking back and forth to your car or going to lunch. It’s important to wear sunscreen every day.

Carefully choose your sunscreen as some lotions and gels can dry out the skin and cause irritation. If you are going swimming, a waterproof sunscreen is important but should reapplied every two hours. Use a lot of sunscreen! It’s recommended you use about one teaspoon sunscreen for each limb and a half of teaspoon for the face, ears, and neck.

Apply sunscreen on clean, dry skin at least 20-30 minutes before sun exposure.

Use Of Steriods by Teenagers

Your Teenager's Health Serise : Use of Steroids by Teenagers

The use of steroids is headline news right now both in the United States and worldwide. Big names if professional sports have rumored, or admitted to using steroids to bulk up their bodies and improve their game. Our teenagers look up them as role models and it’s sad to see them letting our teens down. When they see their favorite athlete using steroids, they believe if it’s all right for these stars, it’s all right for them too.

Few realize what some of the terrible side effects are for those who use anabolic steroids. Some teenagers discover too late and their damage is irreparable or they are dead. Yes, it is that serious!

Anabolic steroids are a synthetic substance that promotes the growth of skeletal muscles and are related to the male hormone testosterone. There are over 100 known steroids that have been developed since first discovered in 1930. They were found to be effective in building skeletal muscle in laboratory animals and were first used by weight lifters, and bodybuilders. It caught on with other athletes and is so prolific it has been know to affect the outcome of sports.
The lawful medical uses of these steroids are used to treat some impotence, delayed puberty, and help the body fight wasting diseases like HIV infection. These steroids are illegal in the United States but are smuggled into the country and sold by drug dealers. The use of steroids can effect a good portion of a teenager’s body.

Users of steroids use injection as a means to getting the substance into the body. They often are not careful and use non-sterile injections or share needles with other abusers.
Manufactured steroids are often made in environments that are not sterile and this puts the user in added danger. Hepatitis B and C, HIV, and other viral infections can be injected into the body with non-sterile needle. Infections can form at the injection sights and cause abscesses to form. A potentially fatal side effect is endocarditis. Bacterial infection causes the inflammation of the inner lining of the heart.

Steroid use has been linked with liver tumors and blood-filled cysts in the liver. If they rupture as they sometimes do, they cause internal bleeding, another potential life threatening condition.
Steroids also affect the cardiovascular system. Misuse can cause heart attacks and strokes. These can affect all athletes, even teenagers. There have been many reports of teenagers who have died of taking steroids. These steroids decrease the good levels of cholesterol, and increase the good cholesterol. The use of steroids can increase the risk of blood clots that can stop the blood flow to the heart or brain and become fatal.

Steroid use can cause problems with the skin, such as acne and cysts. It can also cause oily skin and hair. In the hormonal system, steroids can cause both irreversible and reversible damage. Some of the side effects that can be reversed if the user stops taking the drugs is: reduced sperm count and shrinking of the testicles. Some of the changes made by these drugs cause side effects that are not reversible.
Male-pattern baldness and breast development in men are NOT reversible. Breast development is caused by a disruption of normal hormone balance.
For young women who take steroids they take on masculine traits. They lose their body fat, breasts decrease, and the skin becomes coarse. Excessive growth of body hair, but thinning of scalp hair is two other changes that sometimes not reversible. The young woman on steroids might also have an enlarged clitoris and deeper voice.
Steroids affect the musculoskeletal system by releasing hormones that tell the body to stop growing. Puberty and adolescence are when the levels of sex hormones spur the growth spurt that occurs during this time. If it is artificially released in to the body, it can cause the bones to stop growing and the user could be locked in to the height they already have reached.
Talk to your teens about the dangers of steroid use. Be open with them, and be aware of any changes in their body that is not consistent with their age. You may save their life!

Cigarette Smoking and Teenagers

Your Teenager's Health Series : Cigarette Smoking and Teenagers

Why do people start smoking and continue smoking? Most of them start when they are teenagers for many reasons. They want to look “cool,” fit in with their peers, and are more likely to smoke if their friends and family smoke. Most adult smokers started smoking before they were 15 years old. Smoking creates an “image” that many teenagers associate with smoking. It’s being tough, cool, sexy, attractive or as a form of rebellion.

Why do they continue to smoke? They continue to smoke because it is habit forming. The chemicals, especially the nicotine reduces the withdrawal symptoms between cigarettes. Smoking is an addiction.

Teenagers can quickly become addicted to the nicotine habit. They begin smoking because their friends smoke, and continue to smoke especially in certain situations. Teenagers smoke if they are talking on the phone, after eating, with caffeine products or alcohol, and just sitting around with their friends. They don’t necessarily notice a “craving” just smoke automatically in certain situations.

Stress also can cause a teenager to smoke, or if they are angry, depressed, or bored. It gives them an emotional boost if their feelings are unbalanced. Third, it is physically addicting because of the nicotine in the cigarette smoke. This nicotine addiction starts immediately after a teenager starts smoking regularly. Teenagers are aware of the dangers, but increasingly more are starting to smoke in their early teens.

What does smoking do to your body? It damages small blood vessels, restricts the flow of blood to hands and feet, and could even cause gangrene and amputation. If you smoke you are ten times more likely to die early from stroke or heart disease. Smokers suffer from severe bronchitis and emphysema more often than non-smokers.

Smoking affects your breathing and you don’t have to have bronchitis or emphysema. There is a decrease in lung capacity and a smoker will have a harder time with physical activities such as swimming, jogging, playing sports, or working out in an aerobics class.

Smoking is the main cause of throat, lung, and mouth cancer. It really does harm your body! What else does smoking do? It makes you smell bad. Smoke clings to your hair, clothing, and especially your breath. Think about kissing an ashtray, that’s what it is like to kiss a smoker. If you are a smoker, chances are, you’ve gotten used to the smell of the tobacco and don’t even notice it anymore. Remember other people can still smell it.

Smoking turns your fingers and teeth yellow, makes your skin age faster, and affects your complexion. As well as the health concerns, think of how much money you would save by kicking the habit.

The good news in all of this is your body can repair itself quickly if you stop smoking. Nicotine will leave your body in less than two hours; the deadly carbon monoxide leaves the body’s blood stream after twelve hours.

All other by-products of nicotine are gone within two days! It only takes two months for the circulation in your arms and legs and even better news, your lungs start to repair themselves in about three months. After a person has stopped smoking, they will notice their sense of smell and taste returns, you enjoy your food more, and your skin will lose the grayish cast that all smokers’ skin has.

Best of all, your body will be free of stale tobacco smell, and your chances of getting heart disease or skin cancer starts to fall.

Maybe your teenager thinks they are immune to all of these symptoms by smoking “light or filtered” cigarettes. There is no evidence of any kind that shows a reduction in health risks by smoking light cigarettes. They are just as addictive as a regular cigarette, they will still cause heart and lung disease and they still contain as much nicotine and tar. You aren’t saving your body from health risks by smoking these cigarettes.

The important thing to do is to talk to your teenagers, keep lines of communication open, and try to point out the dangers in pre-teens and teens beginning to smoke.

Teenagers, Take Care of Your Ears!

Your Teenager's Health : Teenagers, Take Care of Your Ears!

We know teenagers and young adults like their music loud. Yes, they like their music loud! Concerts, clubs, and personal audio equipment with the music cranked up as loud as it will go are normal for most teenagers and young adults.

Did you know that three out of five teenagers report a ringing in their ears after attending a concert? Many of these teenagers didn’t realize the loud music could cause permanent hearing loss. Forty three percent of teenagers report ringing in their ears and other related hearing problems after attending a concert or socializing at a club. Most of the teenagers interviewed said they would consider wearing earplugs at concerts and clubs to avoid lifelong hearing loss.

Reports from the medical profession say that hearing loss can be cumulative, so a slight hearing loss in childhood could turn into a permanent hearing loss as a teenager or an adult. Many teens because of lack of information don’t consider hearing loss as a big of a problem as alcohol or drug abuse.

Your teenagers need to know how the ear works and helped to understand that hearing loss may not show up for years after they’ve been exposed to loud music. Hearing loss doesn’t happen immediately so they believe their ears are not being hurt.

The ear works by sound waves from voice, music, or any other source entering through the ear canal and then travels down to the eardrum. The eardrum is the entrance to the middle ear and as the sound enters; it causes the eardrum to vibrate.

Three tiny bones then send those vibrations to the inner ear. In the inner ear, thousands of little hair cells boost the noise signal and focuses it more clearly, which then sends the nerve signals to the brain along the auditory nerve. That is how you hear sound.

Damage is done to the ears by the loudness of the noise and how long you are exposed to it. Even a little increase in noise level that you probably wouldn’t even notice will hurt your ears worse.

How loud is too loud? If you are unable to carry on a conversation over the noise, it’s too loud and could be dangerous. If you have been listening to something that leaves a ringing in the air after it’s over, you are in danger of permanent hearing loss.

The most common exposure to noise enough to cause permanent damage comes from amplified music, such as concerts, clubs, and through your own earphones. Most teenagers will turn their electronic devices up as loud as a rock concert and their car stereos cranked as high as it will go.

Short-term effects of the loud music include, ringing in your ears, reduced ability to hear, speech harder to understand, and a fullness feeling in your ear. These will often go away after a few hours but in some cases may take a few days. If you are exposed to loud music regularly, it can and will cause permanent ear damage.

What do teenagers need to do to prevent permanent damage and to take care of their ears? The first is to stay away from loud, prolonged noise. In particular, if you are going to clubs don’t stay long, don’t go too often, and try to stay away from the speakers. The clubs is where much of the damage is done to ears.

If you are running chain saws, lawn mowers, or any other loud power tool, your ears should be protected. You need to do the same if you are driving a tractor. Stay as far away as possible from explosions or gunfire. For your ears protection, turn down the sound on your portable audio equipment. Studies proved that 25% of the music listened to by personal electronics are loud enough to cause ear damage and hearing loss. Keep these electronics at a sensible level.

One final item of note; if you have ringing in your ears for more than 12-16 hours after you’ve been exposed to loud music as at a rock concert or a confined club, you should talk to a doctor or an audiologist.

Most teenagers say that if they were aware of the potential damage they could be doing to their ears, they would wear earplugs. Teenagers, you are being warned, wear earplugs to protect your hearing!

Teenagers and Sleep Deprivation

Your Teenager's Health Series : Teenagers and Sleep Deprivation

Many of our teenagers are not getting the sleep they need to stay healthy. Many are falling asleep in class, driving while sleepy, and even falling asleep while doing homework. Studies show that only 20% of our teenagers are getting the sleep they need. Sleep deprivation affects all areas of a teen’s life.

Teens not getting enough sleep are more prone to depression, have more impaired driving, and are more likely to get lower grades. There are startling statistics that give us a pause as parents of teenagers. Here are a few of those statistics.

Nearly 30 percent of teenagers say they are too tired to exercise

Most parents believe their teenager is getting the proper amount of sleep

Teenagers who don’t get the sleep they need get lower grades

Over 30 percent of our teenagers have two or more caffeinated drinks a day which affects sleep

Electronics in the bedroom are a sleep detriment

Over 50 % of our teens admits to driving while drowsy

Oversleeping is the primary cause of missing school or arriving late

Teenagers who don’t receive enough sleep at night report they are unhappy, tense, and nervous

These statistics are alarming especially the statistics on driving! This not only affects the teenagers but also others are in danger as well. Is society partly to blame? Over 50% of today’s teenagers go to bed at 11PM or later and many have to get up by at least 6:30 to get ready for school. It’s perfectly natural for a teenager to feel more productive and alert later at night. That means they want to sleep later in the mornings.

Unfortunately, in many school districts that are consolidated it means our teens have to get up even earlier to catch the school bus. They may have a 30-minute ride to school and often times it is longer.

Some school districts have made some concessions and changed starting time for school to be later. This allows those students that have to travel a distance to get to school, a little extra time to sleep in the morning.

How can parents help insure their teenager is getting the proper amount of sleep? They first have to be aware of their sleep deprivation. The statistic that says 90% of parents believe their teenager is getting the needed sleep is an indication they need to know what their teens are doing when they are supposed to be sleeping.

It is important for parents to question their teens about their sleep habits. Be alert, if your teenager is having a hard time getting out of bed in the morning you should ask them about their sleep habits. Most teenagers getting enough sleep should be able to get up without too much prodding. If it seems harder to get your teen up, you should find out why.

The mention of electronics in the bedroom is one indication a teen is probably not getting enough sleep. If they have a computer in their room, television, Internet, and using the telephone these too keep a teenager awake. Your teen needs to be told that drinking caffeine can keep them awake at night and not to drink a drink with caffeine after noon.

Keep a regular schedule both through the week and on weekends. Teens should have at least nine hours in bed each night.

Sleep deprivation also has negative impact on emotions, risky behavior, and fluctuating emotions. It’s important to recognize the lack of sleep in our children and help them make changes as early in their teens as possible.

Many schools are trying to help the sleep problem by educating pre-teens and grade school children on the importance of getting enough sleep. Teaching the importance of sleep to high school biology classes is another way to educate our teens about the importance of sleeping. A children’s book discusses why the brain needs a good nights sleep.

Parents can help their child grow up to be teenagers who get enough sleep by being consistent in their bedtimes. While they are small, if you teach them the importance of getting enough sleep, you will likely have fewer problems when they are teenagers.

Parenting Emotionally and Physically Healthy Teenagers

Your Teenager's Health Series : Parenting Emotionally and Physically Healthy Teenagers

Rearing emotionally and physically, healthy teenagers in today’s technology will be an adventure for parents. With the many forms of media available, cars to go from place to place, and the cash flow they have available, there are many more temptations for them to give in to.

National attention is focused on teenagers as it nears the anniversary of the Columbine High School shootings. Another plot just uncovered at another high school makes us search for clear-cut answers on ways to talk to our teens. Why are they feeling so overwhelmed, depressed, angry, and stressed out? Large numbers of our nation’s teens are being medicated teen suicides are up. How can we help them? How can we intervene before our young people from withdrawn pupil to angry shooter?

Looking for answers for these questions, one of the things we need to realize is our teens need an environment where they are understood and loved. They need affirmation for their self-esteem, and guidance for how to react to the pressures of the world.

We need to let them be aware that everyone has weaknesses and we should be able to admit them without fear of reprisal. Too often, parents and school officials deal with teenagers in a judgmental, critical, and suspicious manner. That is exactly the opposite of what they need for a healthy and normal development.

Teens need to develop who they are, learn what motivates them, and allow them recognition for the different people they are. They need guided and led through to develop becoming self-regulating, self-sufficient, and self-motivated. In their teenage years, they are breaking away from authority figures and trying to find out who they are as a person.

As parents, we need to bring our children up with our values and morals, but allow them to develop their own values and morals as they are breaking away from parents. If teenagers can see their parents with values based on love and acceptance and in a positive home influence, they will develop similar values.

If the home doesn’t give the teen a sense of values, they look next to the school system or their Church if they are involved in a religious group. Counselors help teenagers deal with their swinging emotions, hormonal changes, and peer pressure they feel.

It may hurt us as parents, but it’s normal for our teenagers to take risks, break rules, and to experiment. It’s in their nature, while they are trying to discover who they are, to break rules or question authority. There is a difference between experimentation, and self-destructive behavior.

How can we as parents and counselors of today’s teenagers help them to find their own identity and become mature responsible adults?

One of the things we can do is to give them an atmosphere with no shaming, judgment, no blaming and surround them with a positive attitude. If we feel we are being judged, it makes us all feel bad. We don’t have to be a teenager to feel those emotions. On the other hand, look how negatively affects our teenagers who are already running on stress and hormones.

If a teenager confides in you, you need to honor that confidentiality. Make it clear that you have to report abuse or if they are a danger to themselves or to those around them. Teens who have an adult they can trust are fortunate. If you have a teen that trusts you, keep that trust by not gossiping about what they tell you.

One other important thing to remember is, don’t overreact. You may hear something that will make you fearful, they already know what your reaction will be. They don’t need sermons or censorship; they need open communication and helpful advice about handling the situation they are in. If they are sexually active, instead of moralizing to them, help them to understand birth control and preventing sexually transmitted diseases. An adult can help them determine if the relationship they are in is loving and respectful, or if it’s damaging to their emotional health.

You can raise a teenager who is emotionally and physically healthy, by loving and positive encouragement. Guidelines and rules are not harmful, it’s how you reinforce and give them out that will decide the results.

Helping Your Teenager Stay Healthy

Your Teenager's Health Series : Helping Your Teenager Stay Healthy

The habits your teens are picking up right now may be the cause of their death when they are older. Acquiring habits in the teen years may cause cancer, heart disease, and stroke, as they grow older.

The best way to help your teenager make good choices is to talk to them. If you are open and honest in discussing the dangers of smoking, drinking, and drug abuse, you will help them to withstand the peer pressure they face every day. Keep your lines of communication open. Take the time to talk to them when they signal they want to. You can start the topic in a gentle way, with no condemnation or accusations and receive good results.

Advise them to stay away from tobacco products. Give them the information on second hand smoke. Let them know that using any tobacco product is dangerous, even the use of smokeless tobacco. They are getting information about smoking from TV ads, but they need the reinforcement of a parent to make it real.

Make sure your teenager is getting regular exercise. Take part in their sports events if they are involved in school sports. Encourage them to ride their bike to go to a friend’s house. Make physical activity a regular part of your family time; bike riding, hiking, or even walking the dog will be an encouragement to keep them active.

Be sure they are eating a healthy diet at least at home. Provide nutritional snacks so they won’t overload on sweets, fats, and sodium. It’s much easier for them to keep a healthy eating lifestyle if it begins when they are still in their teens or even younger. You can’t always keep them from getting fast food while they are out, but if they are home, you can encourage them to eat fresh fruits and vegetables and low-fat snacks. Yes, teenagers and even children can develop high blood cholesterol levels.

Advise them to always wear their seat belts in the car. In most states, it is a law that is beginning to be strictly enforced. There have been many cases on record of a life being saved by a seat belt. Strictly, enforce wearing seat belts by the driver and all passengers in their car. Set the example; wear yours every time you get in the car as well. Going right with that, is telling them to never drink and drive, or to get into a car with a driver who has been drinking or using drugs.

If your teenager is involved in skateboarding, motorcycling, or bike riding, remind them to always wear protective headgear.

Tell them to never swim alone, and the dangers of diving into shallow water.

If they are sexually active, be sure they know the importance of avoiding sexually transmitted diseases and avoiding pregnancy. Remember to tell them the “safest” sex is no sex.

Watch for unusual patterns in your teen. If they have always been a good student and suddenly their grades are slipping, ask questions. If they are gaining or losing a lot of weight, ask questions. If they are unusually quiet or look sad or depressed, talk to them.

As a parent or guardian, be sure they have regular visits to a doctor. A trained professional can discover if your teen is the right weight, height, and if they have normal blood cholesterol levels and blood pressure. Their doctor can also make sure that their vaccinations are up-to-date. These are important for teens as well to reduce the risk of getting diseases such as hepatitis, tetanus, and mumps.

Some interesting facts about our teenagers are:

Teen boys don’t use seat belts as often as young women

Teen boys are more likely to get into a violent situation

They are more likely to use smokeless tobacco products, use drugs, smoke, drink, or have multiple sexual partners.
Young women have a couple of special risks such as; they try to lose weight in an unhealthy way like bulimia or anorexia. They are more likely to try to commit suicide.

The top killers of teenagers today are car accidents, homicide, suicide, and deaths related to illegal drug or alcohol use.

The teen years are hard both on them and on you as parents. By keeping communication open and being sensitive to their moods, you can help them to stay healthy.

Emotional Health And Your Teenager

Your Teenager's Health Series : Emotional Health and Your Teenager

Teenagers are facing a time of transition from childhood to adulthood. There are many pitfalls along the path, and they often over overwhelmed with the emotional and physical changes their bodies are going through. They are struggling with being dependent on their parents but have a strong need for independence. This alone causes parents and teenagers alike to suffer emotionally.

Teenagers also have the added pressure from friends to pick up bad habits or to fit into a certain group. Add that to the pressure from parents for excellence in schoolwork, sports activities, and often hold down a part-time job. These years are when teenagers begin to find their own individuality.

There are some signs that you should look for that your teenager might be involved in inappropriate or destructive behavior. Some of the signs to look for are:

A change in sleep patterns
Sudden weight loss or gain
Trouble concentrating and therefore lower grades
Angry, agitated, or restless behavior
Long periods of sadness
Lack of motivation
Loss of interest in usual enjoyable events
Apathy or extreme fatigue
Low self-esteem
Lack of caring about people or possessions
Contact with law enforcement
Change in eating habits

These are obvious signs that your teenager may be struggling. It is a worry for parents when their teenager shows signs of rebellion or displays signs of destructive behavior.

What can you as a parent do to help your teenager? There are several ways to help them but one of the most important ways is to keep the lines of communication open. Provide a safe and loving home environment, accepting them for the person they are becoming, and develop a relationship where your teenager feels they can talk with you.

It’s important for you to be open, honest, and direct with your children so they can learn to be that way with you. You should be teaching your teenager responsibility for their belongings and respect for your possessions. Make them take responsibility for household chores. Both young men and young women need to know the basics of housekeeping, laundry, and cooking. They will soon be away from home either at college or living in their own separate household and they need preparation for that.
Allow them to make decisions that are age appropriate to them. They need to develop assertiveness and independence. The only way they have the ability to do that is to allow them to make some of their own decisions.

Also, teach them the importance of accepting limits. All through their lives, they are going to have someone setting limits on them, from marriage responsibilities, work, and the legal system.

It’s important to help your teen develop a positive body image especially as they relate to food. A positive body image helps give your teen a higher level of self-esteem, and they become more confident in their daily life. Part of a positive body image is the issue of weight. Many young women have problems with their weight and their image because of what the media displays as what “ideal” bodies should look like.

Be careful about what your teen is watching on television or seeing in the magazines, they bring home. They are often overwhelmed with how good someone looks because they are so thin. This can happen not only with young women, but also teenage boys can have problems with negative self body image as well.

Encourage them by complimenting their actions by telling them what they do are more important than how they look. Encourage healthy eating by limiting snack foods and providing healthy snack foods for them to nibble on. Make dinner time a fun time and encourage your teenager to choose healthy snacks while grocery shopping. Smoothie recipes are a great way to encourage your teen to be in the kitchen and eating something healthy.

Encouragement, love, and open communication are all vitally important to your teenager’s mental and emotional health. Be open and let them know you are willing to talk about whatever is on their mind. Your attitude is important to your teenager’s emotional state. Love, even if it means tough love, and be sensitive to the changes that your teen is going through at this time of their development.

Chronic Fatigue Syndrome in Teenagers

Your Teenager's Health Series : Chronic Fatigue Syndrome in Teenagers

The cause of chronic fatigue syndrome has not yet been determined. Research has been looking into it for a longtime. Some think that an infection can cause it, but there is no definite medical proof. The two main groups of people at risk for having chronic fatigue syndrome is those between 15 and 20 years old, and between 33 and 45.

Two thirds of the sufferers of chronic fatigue syndrome are women. Those are typical years for CFS but it can occur within any group and in any society. Some people have CFS and are not diagnosed.

This illness causes disabling tiredness that is severe and happens after any physical or mental activity. Sometimes rest will ease feeling tiredness, but even if they get a full night of sound sleep, they may still feel tired and exhausted. A teenager who suffers from CFS will have muscle aches, pains, and difficulties with memory and concentration. Some will have pains in their stomach as well.

Chronic fatigue syndrome can last anywhere from three to five years, but some experience a much longer lasting illness.

Teenagers with chronic fatigue syndrome can have the feeling of tiredness after even low levels of physical or mental activity. They may also experience sore throat, tender lymph glands, headaches, and just a general feeling of being unwell. They may become dizzy when they stand and experience some sensitivity to some foods that never bothered them before. They may also become more sensitive to smells, bright lights, alcohol, and cigarette smoke.

There isn’t one specific sign that will a doctor the teenager they are examining are suffering from CFS. Many have been misdiagnosed or thought to have other problems such as thyroid problems, eating disorders, drug or alcohol use, cancer, depression and kidney disease.

These other ailments will need to be ruled out before a diagnosis of chronic fatigue syndrome is handed down. Blood tests, and other concentration tests should also be done. MRI’s are rarely needed for the diagnosis. These are expensive and probably won’t tell the doctor anything new.

What is the difference between depression and CFS? Teens who have CFS still want to take part in activities with their friends and still can enjoy them. Depressed teens don’t get pleasure from activities they use to enjoy and stay away from people. They have to push themselves to do things. Teens suffering from chronic fatigue syndrome want to do their normal activities but are usually exhausted afterwards.

It’s difficult for teens with CFS to attend school and many schools are trying to be as helpful as possible with these teens as well as other teens with disabilities. They may have fewer classes each day, work more at home, or are given extra time to get their assignments in. Some also are tutored to help them keep up with their classmates.

Counseling and support groups can help teenagers who are going through this difficult period of their life. A counselor can provide both information and support not only for the teen but also for the entire family.

Here are some ideas that you and your teenager can do to ease symptoms of chronic fatigue syndrome.

Try to get them involved in some activity every day. Spending time in bed will not help!

Keeping a regular sleep routine can also help. Avoid staying up excessively late and sleeping in the next morning.

Keeping a normal daytime routine is also important. It’s important teenagers paces themselves and avoids extra physical or emotional stress.

Help them keep in contact with their friends. It’s important for them to feel involved and not become loners and withdraw from the world around them.

Teens with CFS should avoid being around smokers and second hand smoke.

As a parent you can make sure, your teenager is getting a nourishing and balanced diet.

Some of your family and friends will not understand a sufferer of chronic fatigue syndrome. It would be helpful to find some literature so they can learn about the disease and help them to give the support the sufferer needs. They won’t look sick, so sometimes it’s hard for others to know how bad they feel.

Backpack Safety for Teenagers

Your Teenager's Health Series : Backpack Safety For Teenagers

Children start carrying backpacks to preschool. Three years old and encouraged to bring a backpack to school! This sets up a pattern that is followed all through school. Sure, the little girls look so cute with their pink princess backpack as they get on the bus, but the bag normally comes home as empty as it went.

Backpacks can be useful for school-age children and useful for teens. They come in many sizes, shapes, and colors and allow teens to express their individual personalities. They’re also practical with the many compartments that help them tote notebooks, books, papers, lunches, and the many other items that teens need to carry.

Backpacks are considered safer to carry than a shoulder bag or purse because the strongest muscles in the body support the backpack. The shoulder muscles, back muscles, and the abdominal muscles are used to support the weight of a backpack.

It’s recommended that teens carry no more than 15% of their body weight in their backpack. They can cause muscle and joint strains, and back pain if the backpack is too heavy or not used in the right way. Shoulder, neck, and back pain can result in carrying a too heavy backpack. When your teen is carrying a pack that is too heavy, they may overcompensate by bending at the hips, or arcing the back to be able to carry it. This compresses the disk in the spine to compress and teens could start having back and shoulder pain.

Teens sometimes try to carry their whole locker with them during school. They either don’t have enough time to go to their lockers between classes. On the other hand, they just don’t want to visit their locker. They may also have personal belongings, laptops, DVD players, and CD collections.

If your teen wants to carry their backpack over their shoulder, they may end up with more problems. It can cause them to lean to one side to compensate for the added weight and cause them to develop upper and lower back pain, neck pain, and strain their shoulders. Improper use of the backpack can also encourage poor posture. Girls are more at risk for backpack injuries because they are smaller and try to carry loads in their backpack that are too heavy for them.

Tight narrow straps can interfere with circulation when they dig into shoulders and can cause nerve damage. Weakness in the teen’s arms and hands, tingling, and a numb sensation can also be caused by too tight, too small straps on a backpack.

Those large backpacks can also be a hazard to other people. Your teenager probably doesn’t realize how big their pack is and it can harm someone, especially in confined spaces, like the aisles of a bus. They’re also a tripping hazard and injuries have been reported by other teens falling over backpacks that are extending into aisles either in classrooms or buses. The risk of falling for someone wearing a backpack is greater because your sense of balance is altered, especially while climbing stairs.

Some hints to helping your teen avoid physical problems and still carry their essentials in a backpack. First, buy a backpack that is lightweight to start with. Leather may look cooler but they will add extra weight that your teen doesn’t need to carry. A lightweight canvas or nylon bag is recommended.

They should be equipped with two padded, wide shoulder straps that won’t dig into their shoulders. A waist belt can also help by spreading the weight more evenly over the body. It also doesn’t hurt to find one with a padded back that will give them extra carrying comfort. In addition, a backpack with multiple compartments is good for dividing the weight more evenly.

Some teens that carry, a lot of belongings sometimes will use a pull behind pack similar to pull behind carry-on luggage. These may ease the back pain but are harder to get upstairs, or roll outside. Some schools discourage use of rolling backpacks because of the tripping hazard they present in the halls.

As a parent, if you are aware of the health dangers involved in carrying a backpack, you can be proactive in finding the right one for your teen and making sure they don’t overload it.