Teen Nutrition

Eating healthy? Not easy, but worth it.

Beyonce eatting an apple

How often do you see celebrities promoting whole fruits and vegetables?
Screen grab from Let’s Move

by Emilio De Los Angles

There are lots of things that can impact the way you determine and view what you eat and your activities. Today the media is used to introduce us to the latest fad diets and weight loss pills. We are being influenced to consume cheap food with low nutrition content. This also includes the stereotypical personas shown to us on those ads or commercials. These portrayals only make us narrow our notions of what we can eat and do.

 

But let’s go back one step, let’s talk about you and your goal of becoming more healthy and stronger. The easiest way to start is to eat more fresh fruits and vegetables, whole wheat, lean proteins, and reading the nutrition labels of the products you are going to consume! Obesity is increasing in America, this means that people are beginning to experience the side effects of an unbalanced diet. These include heart problems, cholesterol, and diabetes. Ask yourself, “Am I ready to give more effort and time to be more cautious for the sake of my health?”. You will often find yourself blocked by the lack of support, and the confusing nutrition labels, but you can do it if you want it. Make sure your circle of friends and family knows about your decision and if they value you they will give their support. “Am I ready to begin eating more fresh fruits and vegetables and reading nutrition labels carefully?” If your answer to both of these questions were yes, I congratulate you; you are taking a step that will take you far in life.

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No, Seriously. Eat Breakfast!

no, seriously. eat breakfast!

source: http://arthlete.tumblr.com/

By Russell, Nehemah, Annum

Do you eat breakfast every day? A granola bar or an apple in the morning can make all the difference! Breakfast kick starts your metabolism for the day. Do you know what breakfast means?  Breakfast literally means when you “break your fast” from the night before.

Breakfast helps to increase concentration.  Breakfast also increases your energy to seize the day. One drawback of skipping breakfast is eating too much later in the day. This leads to weight gain.  Studies have shown kids who eat breakfast do better in school than kids who don’t. There are many examples of ideal breakfast foods.  Some of these are (but aren’t limited to): milk, oatmeal, eggs and fruit. Basically breakfast should be high in carbs, rich in nutrients and low in fat. Although it may be tempting, don’t have an energy drink or double shot latte. The caffeine may give you energy but it doesn’t have the nutrients you need for a well rounded breakfast. Also, it probably has lots of added sugars, which you definitely don’t need.

Having breakfast everyday isn’t hard, a little bit of time and effort beforehand can help you make the breakfast you need for the day. Don’t have enough time?  The easiest thing to do is to buy a healthy breakfast, like an apple and yogurt.

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It’s Time to Change One Thing

The #ChangeOneThing truck
by EATWISE

Eating healthy all the time can seem like a major lifestyle change, but we’ve simplified it for you: Change One Thing. Instead of trying to change your whole diet overnight, choose instead to Change One Thing each day. Choose a glass of water instead of a soda with your lunch, or choose a ripe summer peach as a snack instead of a bag of chips. Changing one thing is something you can control in the moment and will eventually lead toward a lifelong habit. By changing one thing you’re  working to improve your health and overall lifestyle without denying yourself the joy of eating the foods you love.

 

To help teens in the movement to Change One Thing, Food Bank for New York City has rolled out their Change One Thing truck. It’s the big blue truck with the orange slices handing out free healthy snacks; keep an eye out for it in your neighborhood! Although it may look like an ice cream truck the Change One Thing truck provides snacks that are healthier and equally enjoyable. And did I mention they’re also free! Snacks include sunflower seeds and dried fruit, and you’ll also get a free recipe booklet designed just for teens. The truck can be found at recreational centers, basketball courts and pools throughout New York City until the end of the summer. To find out where the Change One Thing truck will be today follow @FoodBank4NYC on twitter, locations are announced daily.

 

If you’ve seen the Change One Thing ads on buses or at bus stops around New York City, heard advertisements on the radio or seen the Change One Thing truck driving though your neighborhood, join the conversation on Twitter, Facebook or Instagram with #ChangeOneThing.

 

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Summer Time, Summer Meal

SummerMeal

by EATWISE

When I think back on summers growing up as a child in New York City I remember eating and enjoying summer meals with my friends and family. I didn’t realize that my family and community were the target audience for Summer Meals. There was plenty of food in my house, and my family and I were hardly hungry for meals. However, since I lived in a low-income community, we were the target population for the summer meals program- whether our pantries at home were stocked with food or empty with dust.

 

I enjoyed summer meals because it was a different spin on school lunch. I appreciated the subtle changes made to meals that recognized the summer season. For example, children were given the drink option of orange juice as well as the standard milk and sometimes fruit pops or ices were given as dessert. The Summer Meals program is a great way for children who consume the majority of their meals at school to continue to get healthy meals even when school is out and they no longer have access to school lunch. The highlight of it all was being able to enjoy a balanced lunch with my friends from school while enjoying the freedom of summer.

 

Fortunately the Summer Meals program continues today, and free lunch and breakfast is available for all children in New York City. To find out more about participating Summer Meals sites in your neighborhood call 311 or text “NYCMeals” to 877-877.

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EATWISE Quiz

[mtouchquiz 3 showanswers=’now’ ]

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Find Your Fitness Match

Practice Zumba on the West Harlem waterfront.

Practice Zumba on the West Harlem waterfront.
source: http://www.nycgovparks.org/events/2013/07/06/shape-up-nyc-zumba

by Zoe Cooper-Caroselli

It’s summer in New York City and there’s no better time to get in shape! We know that eating a balanced diet and living an active lifestyle contribute to our overall good health but sometimes it can feel like getting to the gym is just too hard. Whether it’s a mental barrier or a financial one – hello, gym memberships can be pricy! – I’ve found that one key to staying active is to find your fitness match. There are so many ways to get out there and move your body and when you find an activity you actually enjoy doing you are much more likely to stick to your fitness routine in the long run. For me that’s yoga; take me to the gym and tell me to lift weights and five minutes in I’ll be whining about heading home, take me to a yoga class and I’m a happy girl!

 

Finding your fitness match doesn’t have to be expensive. I started my yoga practice by taking free yoga classes in Bryant Park and Prospect Park. Lucky for you, there are hundreds of free fitness classes offered in all five boroughs throughout the summer. Ask about free trial memberships or introductory rates at gyms or yoga studios in your neighborhood and check out Shape Up NYC to find free fitness classes near you. Find your fitness match and get moving!

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FRUGURT

This delicious, healthy dessert can be eaten as a snack anytime! This cool treat will give you both fruit and dairy in one simple snack!
 

    • 1 cup plain low-fat yogurt
    • 1 cup fresh or frozen fruit of choice
    • 4 small paper cups
    • Aluminum foil
    • 4 popsicle sticks

 

Directions:
Mash the low-fat yogurt, fruit and honey together to desired consistency
and pour into cups until ¾ full. Cover the cups with the foil. Make slits in
the foil and insert popsicle sticks. Put into freezer for about 5 hours or until
frozen solid. When ready, peel off paper cup and enjoy!

 

 

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Food Cravings: What your body is telling you

By Sherlwyn T. | Body & Fitness – Beautiful You on Yahoo!
We have all experienced food cravings before. Usually it’s something sweet, salty, or creamy — something you just have to have. So, what are your food cravings really telling you? Here are a few of the most common cravings and the nutrients your body may be lacking.

 

If you crave this: Chocolate

What you really need: Magnesium
Healthier alternatives: Raw nuts and seeds, legumes, fruits

 

If you crave this: Sweets

What you really need: Chromium
Healthier alternatives: Broccoli, grapes, cheese, dried beans, calves liver, chicken

What you really need: Carbon
Healthier alternatives: Fresh fruits

What you really need: Phosphorus
Healthier alternatives: Chicken, beef, liver, poultry, fish, eggs, dairy, nuts, legumes, grains

What you really need: Sulfur
Healthier alternatives: Cranberries, horseradish, cruciferous, vegetables, kale, cabbage

What you really need: Tryptophan
Healthier alternatives: Cheese, liver, lamb, raisins, sweet potato, spinach

 

If you crave this: Bread, toast

What you really need: Nitrogen
Healthier alternatives: High protein foods: fish, meat, nuts, beans

If you crave this: Oily snacks, fatty foods

What you really need: Calcium
Healthier alternatives: Mustard, and turnip greens, broccoli, kale, legumes, cheese, sesame

 

If you crave this: Coffee or tea

What you really need: Phosphorus
Healthier alternatives: Chicken, beef, liver, poultry, fish, eggs, dairy, nuts, legumes

What you really need: Sulfur
Healthier alternatives: Egg yolks, red peppers, muscle protein, garlic, onion, cruciferous, vegetables

What you really need: NaC1 (Salt)
Healthier alternatives: Sea salt, apple cider vinegar (on salad)

What you really need: Iron
Healthier alternatives: Meat, fish and poultry, seaweed, greens, black cherries

 

If you crave this: Chewing ice

What you really need: Iron
Healthier alternatives: Meat, fish, poultry, seaweed, greens, black cherries

 

If you crave this: Burnt food

What you really need: Carbon
Healthier alternatives: Fresh fruits

 

If you crave this: Soda and other carbonated drinks

What you really need: Calcium
Healthier alternatives: Mustard and turnip greens, broccoli, kale, legumes, cheese, sesame

 

If you crave this: Salty foods

What you really need: Chloride
Healthier alternatives: Raw goat milk, fish, unrefined sea salt

 

If you crave this: Acid foods

What you really need: Magnesium
Healthier alternatives: Raw nuts, and seeds, legumes, fruits

 

If you have preference for liquids than solids

What you really need: Water
Healthier alternatives: Flavoured water with lemon or lime. You will need 8-10 glasses a day

 

If you have preference for solids than liquids

What you really need: Water
Healthier alternatives: You have been so dehydrated for so long that you have lost your thirst. Flavoured water with lemon or lime. You will need 8-10 glasses a day

 

If you crave this: Cool drinks

What you really need: Manganese
Healthier alternatives: Walnuts, almonds, pecans, pineapple, blueberries

 

If you have pre-menstrual cravings

What you really need: Zinc
Healthier alternatives: Red meats (especially organ meats), seafood, leafy vegetables, root vegetables

 

If you experience general overeating

What you really need: Silicon
Healthier alternatives: Nuts, seeds; avoid refined starches

What you really need: Tryptophan
Healthier alternatives: Cheese, liver, lamb, raisins, sweet potato, spinach

What you really need: Tyrosine
Healthier alternatives: Vitamin C supplements or orange, green, red fruits and vegetables

 

If you lack appetite

What you really need: Vitamin B1
Healthier alternatives: Nuts, seeds, beans, liver and other organ meats

What you really need: Vitamin B3
Healthier alternatives: Tuna, halibut, beef, chicken, turkey, pork, seeds and legumes

What you really need: Manganese
Healthier alternatives: Walnuts, almonds, pecans, pineapple, blueberries

What you really need: Chloride
Healthier alternatives: Raw goat milk, unrefined salt

 

 

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Spotlight: Validus Preparatory High School , Bronx

Validus Prep, a small high school of about 350 students in the Claremont section of the Bronx, has been an over-achiever for years in the EATWISE program. They’ve done it again this year, with the introduction of an internship class, which has provided our EATWISE intern for this year. The class, led by Ms. Perez, aims to get teens active in their communities and professional settings. The school also partners with Outward Bound (their full school name is Validus Preparatory High School: An Expeditionary Learning School) which supports getting students out into the great outdoors. Their PSAL double dutch team is one of the best in the city!  Over the years, Validus has supported all sorts of initiatives to help their students and families live healthier lives, including distributing fresh produce through the school. Many thanks to the school, Deyla, Moneia, Mariama, Zhamedra, Maria, and Chasity for their hard work over the years!
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Why You Can’t Just Burn Those Cookies Off

You can't out exercise a bad diet.

source: http://arthlete.tumblr.com/

by Erika Nicole Kendall

I get so tired of people telling me “Oh, I’m not worried about it. I can just burn this dinner off tonight on the treadmill.”

 

All I keep thinking, as I glance at their plate, is “Oh, really?” I’d never say that, though. I kind of just smile and say “Wow, well…hey!”

 

This video is why.

 

[youtube height=”480″ width=”640″]http://www.youtube.com/watch?v=UQbuzsY_34Q&feature=player_embedded[/youtube]

 

So…for all you people who swear that people only need to “move more” in order to lose that weight? Stop lying to people, and stop lying to yourselves. That’s why I write so much about food – if you think that you can eat calorie-heavy dishes and “just burn it off” at the gym… you’re sorely mistaken. Weight loss is, at least, 85% diet. If you never eat it, you never have to worry about burning it. It’s just that simple.

 

Here’s to making better decisions!

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