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Contents contributed and discussions participated by Joti P

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Joti P

What Are The Benefits Of Healthy Foods For Teenagers? | LIVESTRONG.COM - 0 views

www.livestrong.com/...of-healthy-foods-for-teenagers

benefits foods teenagers healthy

shared by Joti P on 06 Jan 12 - No Cached
  • Teens should eat a variety of foods from all the food groups, including whole grains, fruits, vegetables, lean meat and low-fat dairy.
  • Provides Energy
  • diet that contains a healthy mix of carbohydrates, protein and fat supports a teen's energy level and allows him to make it through each day's tasks.
  • ...12 more annotations...
  • Carbohydrates are the body's main source of fuel, and a teen should get 45 to 65 percent of his daily calories from them.
  • Protects Overall Health
  • nutrient-dense diet offers the vitamins and minerals that a teen needs to say healthy
  • Anti-oxidants in nutritious foods fight cellular damage that could lead to cancer or heart disease down the road.
  • Controls Weight
  • emphasizes nutrient-dense foods that are also low in fat and calories
  • help a teen control his weight
  • Improves Concentration
  • teen who spends most her day at school will learn better if she keeps her body fueled with healthy foods.
  • Breakfast is especially important for a teen,
  • will keep her going through afternoon classes, and nutrient-dense snacks in between will keep hunger at bay, allowing to her to focus on her schoolwork.
    • Joti P
      Joti P on 06 Jan 12
       
      livestrong also proved to be a very reliable website throughout this assignment
  • Joti P on 06 Jan 12
     
    Reliable website for insight on question 10 
Joti P

Health Benefits of Exercise - 0 views

www.nutristrategy.com/health.htm

exercise healthy body fitness

shared by Joti P on 06 Jan 12 - Cached
  • Regular exercise can help protect you from heart disease and stroke, high blood pressure, noninsulin-dependent diabetes, obesity, back pain, osteoporosis, and can improve your mood and help you to better manage stress.
  • How Physical Activity Impacts Health
  • Reduces the risk of developing diabetes. • Reduces the risk of developing high blood pressure.
  • ...11 more annotations...
  • Helps control weight. • Helps build and maintain healthy bones, muscles, and joints.
  • Specific Health Benefits of Exercise
  • Heart Disease and Stroke.
  • physical activity can help prevent heart disease and stroke by strengthening your heart muscle
  • High Blood Pressure
  • can reduce blood pressure in those with high blood pressure levels.
  • Noninsulin-Dependent Diabetes
  • reducing body fatness, physical activity can help to prevent and control this type of diabetes.
  • Osteoporosis. Regular weight-bearing exercise promotes bone formation and may prevent many forms of bone loss associated with aging.
  • Psychological Effects. Regular physical activity can improve your mood and the way you feel about yourself
  • help you to better manage stress.
Joti P

Exercise: 7 benefits of regular physical activity - MayoClinic.com - 0 views

www.mayoclinic.com/...HQ01676

Exercise Health benefits

shared by Joti P on 06 Jan 12 - Cached
  • Exercise: 7 benefits of regular physical activity
Joti P

Benefits Of Healthy Eating For Maintaining A Healthy Body - 0 views

www.secretsofhealthyeating.com/enefits-of-healthy-eating.html

healthy benefits eating

shared by Joti P on 06 Jan 12 - No Cached
  • There are many benefits of healthy eating including increased vitality and energy
  • one of the most important benefits of eating healthy foods is weight control and protection from disease.
  • Top 5 Benefits Of Eating A Healthy Diet
  • ...13 more annotations...
  • Weight Management.
  • Better Skin Tone.
  • Increased Energy.
  • Individuals that eat the wrong foods or eat at the wrong times are always complaining of tiredness.
  • you will feel more energetic and in due course your rate of metabolism increases as well.
  • Protection from Diet-Related Disease.
  • effect of a healthy diet in the protection from diseases may not be immediately apparent.
  • In fact, you may never realize what health problems you may have developed had you not followed a healthy diet
  • useful in the management of adult onset diabetes, heart problems, high blood pressure and high cholesterol as well as other health issues.
  • Better Sleep Patterns.
  • If you eat the right size portions of healthy foods at the right time
  • find that you tend to sleep better in the night since the body is not busy trying to digest and excrete toxins found in junk foods.
  • You will begin to feel much healthier in no time!
  • Joti P on 06 Jan 12
     
    Good specific examples on the benefit of healthy living. 
Joti P

Health and Living: Benefits of healthy eating - 0 views

thehealthandliving.blogspot.com/...enefits-of-healthy-eating.html

health living benefits

shared by Joti P on 06 Jan 12 - No Cached
  • Healthy eating is the way we eat the right combination of foods
  • Healthy eating provides the body with sufficient energy
  • provides the right number of calories to keep our weight in healthy range with the energy we expend to stay alive and active.
  • ...4 more annotations...
  • provides the proper balance of carbohydrate, protein, and fat in our diets.
  • Remember that it’s difficult to reduce the amount of fat in the diet if we don’t intake more carbohydrates or protein.
  • Healthy eating provides plenty of waters in our body.
  • Healthy eating provides also sufficient but not excessive amounts of essential vitamins and minerals
  • Joti P on 06 Jan 12
     
    Answers for question 10 
Joti P

How Can I Get Motivated to Exercise? - 0 views

kidshealth.org/...go_exercise.html

exercise healthy fitness

shared by Joti P on 06 Jan 12 - No Cached
  • Motivation is key to maintaining a regular exercise schedule — yes, schedule.
  • Exercise can be fun and entertaining, but if you're not keeping a schedule, chances are you aren't doing it consistently enough.
  • Other than keeping that precious workout appointment, the best motivator is having fun.
  • ...2 more annotations...
  • Exercising doesn't have to be a drag.
    • Joti P
      Joti P on 06 Jan 12
       
      I have found this site to be very useful throughout this assignment! 
  • Joti P on 06 Jan 12
     
    Answers question 9
Joti P

Staying Motivated to Exercise | Keeper of the Home - 0 views

www.keeperofthehome.org/...ing-motivated-to-exercise.html

exercise healthy body fitness

shared by Joti P on 06 Jan 12 - No Cached
  • How can we stay motivated when life gets busy?
  • Get a big enough WHY
  • Having a strong reason for doing what we do, helps us get through the times when we don’t feel like doing whatever that thing is.
  • ...22 more annotations...
  • The same is true for exercise. Just working out because you think you should, won’t keep you going for long. Think about why it is important.
  • Whatever your reason for exercising, keep it in mind.
  • Communicate it to a friend.
  • Write it in a journal.
  • certainly worth the brief discomfort you may feel during your workout!
  • Set small goals and challenges
  • Since my goal was clear and could be achieved quickly, I was able to see it through.
  • it is fun to challenge yourself to do something new.
  • Along the same lines, it is nice to do a particular type of workout for a set amount of time. I like to do six or twelve week plans.
  • Vary your workouts.
  • It is also helpful to vary the type of exercise you do throughout the week
  • Remember: Find an exercise you enjoy.
  • Find something you enjoy and you will have the workout battle much less often.
  • Be consistent.
  • easier to exercise on a regular basis than haphazardly.
  • When you are consistent the body adapts and changes.
  • workout becomes less tiring and more enjoyable.
  • Don’t rely on motivation.
  • important not to fall into the motivation trap. We must be aware of the fact that we will not be motivated every day.
  • remember our why and choose to workout even when we really don’t feel like it.
  • encourage you to carve out a little time each day to really get moving.
  • Just find something you can do consistently and before long you’ll be feeling good!
  • Joti P on 06 Jan 12
     
    (.org) site and has some relible information for question # 9 
Joti P

How to Stay Motivated to Exercise | eHow.com - 0 views

www.ehow.com/3_stay-motivated-exercise.html

motivation healthy body

shared by Joti P on 06 Jan 12 - No Cached
  • Determine an attainable goal such as exercising twice on weekdays
  • Create rewards for achieving your goal.
  • reward can be a massage, a new workout outfit, a new CD, a session with a personal trainer, or a new piece of sports equipment - whatever you really want.
  • ...12 more annotations...
  • Partner with a friend,
  • Subscribe to a fitness magazine or online fitness newsletter.
  • Create a competition with co-workers or friends.
  • Change into your workout clothes. Sometimes, it's just a matter of getting dressed that causes the biggest barrier.
  • Exercise burns calories, increases energy, and improves your health - even in small doses.
  • Try a new sport or class.
  • Make a commitment to your dog to go for a long walk at least twice each week.
  • Look for ways to incorporate activity into your day
  • Sign up for a race and send in the entry fee
  • Join a gym
  • For some, paying for a membership increases the likelihood of compliance
    • Joti P
      Joti P on 06 Jan 12
       
      Again, alot of this information has been repeated from previous sites.
  • Joti P on 06 Jan 12
     
    Question # 9
Joti P

10 Tips for Staying Motivated - Fitness, Exercise - 0 views

www.rachelkeller.com/...staymotivated.htm

motivation

shared by Joti P on 06 Jan 12 - No Cached
  • Change is never easy, yet, if you stay with a routine long enough, you'll enjoy the positive results and benefits
  • 1. Find something you enjoy and that will be easy for you to do.
  • If you hate running, than don't start a running program. Try brisk walking instead.
  • ...22 more annotations...
  • Your best choice is something that you are able to do.
  • 2. Exercise at the the right time.
  • be aware that the longer you put off exercising, the harder it is to get motivated to exercise.
  • 3. Set specific, realistic, and attainable goals--both short-term and long-term.
  • weekly goal might be to work out four times,
  • long-term goal might be to finish a 5K race.
  • Keep your goals attainable
  • 4. Monitor your progress.
  • Keep a journal to see your improvement.
  • 5. Don't push yourself too hard or you'll want to quit.
  • progress takes work, allow yourself adequate time to each new level.
  • 6. Reward yourself for each new goal reached.
  • Buy yourself a new book, article of clothing, or something else that you enjoy
  • 7. Read about exercise and fitness
  • more you read, the more you will learn about exercise and avoid potential pitfalls
  • 8. Vary or change your routine.
  • When your workout routine starts to get stale, add variety
  • try adding another activity for change
  • helps prevent boredom.
  • 9. Get the support of others.
  • Exercise with your family, spouse, friend or neighbor
  • 10. Do not worry if you miss a session or two, but keep going
  • Joti P on 06 Jan 12
     
    Good for answering question 9 
Joti P

Strength Training Guidelines for Children & Teens (continued...) - 0 views

www.sparkpeople.com/...fitness_articles.asp

shared by Joti P on 06 Jan 12 - No Cached
  • During the last stage, Specialization (ages 15-18), teens can start training for high performance development.
  • Avoid maximum strength training (one-rep max lifts) to reduce the risk of injury
  • muscles aren’t built up while they’re working out, but while they’re resting
  • ...1 more annotation...
  • set up generous sleep and nutrition goals to help your child make the most of his or her training.
Joti P

Strength Training Guidelines for Children & Teens - 0 views

www.sparkpeople.com/...fitness_articles.asp

shared by Joti P on 06 Jan 12 - No Cached
  • During the Initiation stage (ages 6-10), kids should participate in low-intensity programs
  • having fun and trying to improve their motor skills.
  • Emphasize multilateral development, maximizing the range of motion in multiple parts of the body.
  • ...3 more annotations...
  • second stage, Athletic Formation (ages 11-14), it's important to develop the core muscles (lower back, hips, and abdominals).
  • Balance and flexibility exercises are also important.
  • Young adolescents can participate in moderate anaerobic training
  • Joti P on 06 Jan 12
     
    Stength training. Question 8
Joti P

How to Do the Leg Curl - Performing the Leg Curl Exercise - 0 views

weighttraining.about.com/...leg_curl.htm

shared by Joti P on 06 Jan 12 - No Cached
  • How to Do the Leg Curl - Exercise Description
  • Start with a light weight and lie on the bench face down.
  • Adjust the pads so that they are in a comfortable position around the ankles so that there is some heel involvement in the effort
  • ...7 more annotations...
  • You should adjust the weight so that you can do about 8 to 12 repetitions in each set.
  • Grasp the support handles, remember to breathe out on exertion and in on recovery, then lift the pads upward as you flex the knee joints.
  • Lift the pad as far as it will go toward the buttocks.
  • Lift and lower the leg under control
  • This is mainly a bodybuilding exercise to build muscle in the hamstrings.
  • Don't lift excessively heavy weights on this machine.
  • To some extent, you can target the hamstrings by pointing the toes (plantar flexion), and the calf muscle (gastrocnemius) by curling the toes toward the shin (dorsiflexion).
  • Joti P on 06 Jan 12
     
    Leg muscle training exercise. 
Joti P

Weight Training for Teens | Pure Matters - 0 views

www.purematters.com/...weight-training-for-teens

weight training teens

shared by Joti P on 06 Jan 12 - No Cached
  • Weight Training for Teens
  • Teens who work out with weights, as well as exercise aerobically, reduce by half their risk for sports injuries.
  • Weight training also helps improve sports performance
  • ...23 more annotations...
  • boosts bone density and strengthens tendons,
  • Weight training vs. body building
  • Weight training focuses on improving musculoskeletal strength and total fitness
  • Fitness, not superhero
  • Middle- and high-school students should train to increase their strength and improve their physical fitness
  • good teen weight-training program focuses on toning muscles with lighter weights and a high number of repetitions.
  • Be responsible
  • Teens should be supervised at all times while strength training, and should always use safe equipment.
  • Start slowly
  • should begin slowly and increase gradually.
  • shouldn't be increased too soon or by too much.
  • emphasize proper technique
  • Two to three sessions a week on alternating days should be enough to strengthen and tone muscles.
  • Size matters
  • "Programs for teens often rely on free weights, such as dumbbells and barbells; rubber tubing; and calisthenics, such as abdominal curls."
  • Focus on the individual
  • should be individually designed for each adolescent
  • Make it fun
  • should be noncompetitive and fun
  • Stay active
  • Conditioning exercises should be part of an active lifestyle that includes plenty of other physical activity.
  • should feel comfortable with the weight-training program and look forward to it.
  • "Participating in a wide variety of physical activities helps teens stay balanced, trim and physically healthy."
  • Joti P on 06 Jan 12
     
    Good page to read up on muscle training for teens 
Joti P

Sleep Debt | Sleep Deprivation - 0 views

www.sleepdex.org/deficit.htm

shared by Joti P on 06 Jan 12 - Cached
  • Sleep deprivation has become one for the most pervasive health problems facing the United States
  • do not get the sleep they need because their schedules do not allow adequate time
  • Others are unable to get a good night’s rest due to sleep disorders, chronic pain, medications, hot flashes, stress or health conditions such as heart disease, depression, arthritis or heart disease.
  • ...15 more annotations...
  • How does a lack of sleep affect the body?
  • having lost the ability to maintain body heat and develop a fever to stave off infection
  • will generally be irritable and clumsy
  • will have problems concentrating and will begin to make mistakes on normal tasks.
  • Other short-term consequences include: Decreased daytime alertness. Loss of just one and half hours sleep can result in a 32% reduction in daytime alertness. Impaired memory and cognitive ability, the ability to think and process information. More than double the risk of sustaining an occupational injury.
  • Long-term consequences can include the following:
  • High blood pressure
  • Stroke
  • Mental impairment
  • Increased mortality risk
  • Sleep Debt Can Be Dangerous
  • Sleep deprivation in children
  • Nearly half of teens reported at least occasional difficulty in falling or staying asleep and almost 13% experiencing chronic and severe insomnia.
  • affects mood, behavior, and academic performance.
  • Insufficient sleep has also been associated with Attention Deficit Hyperactivity Disorder
  • Joti P on 06 Jan 12
     
    Consequences of sleep deprivation 
Joti P

Helping Teenagers With Stress | American Academy of Child & Adolescent Psychiatry - 0 views

www.aacap.org/...helping_teenagers_with_stress

Teens general health healthy body

shared by Joti P on 06 Jan 12 - Cached
  • Some sources of stress for teens might include: school demands and frustrations negative thoughts and feelings about themselves changes in their bodies problems with friends and/or peers at school unsafe living environment/neighborhood separation or divorce of parents chronic illness or severe problems in the family death of a loved one moving or changing schools taking on too many activities or having too high expectations family financial problems
  • can lead to anxiety, withdrawal, aggression, physical illness, or poor coping skills such as drug and/or alcohol use.
  • Teens can decrease stress with the following behaviors and techniques:
  • ...8 more annotations...
  • Exercise and eat regularly
  • Avoid excess caffeine
  • Learn relaxation exercises
  • Learn practical coping skills
  • Decrease negative self talk:
  • Learn to feel good about doing a competent or "good enough” job
  • Take a break from stressful situations.
  • Build a network of friends who help you cope in a positive way
  • Joti P on 06 Jan 12
     
    Good website to trust (.org). Helps with some insight on question 7.
Joti P

Stress - 0 views

kidshealth.org/...stress.html

stress teens general health

shared by Joti P on 06 Jan 12 - Cached
  • The events that provoke stress are called stressors, and they cover a whole range of situations
  • The hypothalamus signals the adrenal glands to produce more of the hormones adrenaline
  • These hormones speed up heart rate, breathing rate, blood pressure, and metabolism
  • ...32 more annotations...
  • This natural reaction is known as the stress response
  • But the stress response can also cause problems when it overreacts or fails to turn off and reset itself properly.
  • But stress doesn't always happen in response to things that are immediate or that are over quickly.
  • long-term events, like coping with a divorce or moving to a new neighborhood or school, can cause stress, too.
  • can produce a lasting, low-level stress that's hard on people.
  • can wear out the body's reserves, leave a person feeling depleted or overwhelmed
  • weaken the body's immune system
  • crammed schedules, not having enough time to rest and relax, and always being on the go
  • Pressures that are too intense or last too long, or troubles that are shouldered alone, can cause people to feel stress overload
  • a feeling of being constantly pressured, hassled, and hurried irritability and moodiness
  • stomach problems, headaches, or even chest pain
  • problems sleeping
  • sadness or depression
  • Everyone experiences stress a little differently.
  • Keep Stress Under Control
  • Take a stand against overscheduling.
  • Be realistic.
  • Get a good night's sleep.
  • Learn to relax.
  • Treat your body well.
  • Watch what you're thinking.
  • Solve the little problems.
  • Build Your Resilience
  • They're cool under pressure and able to handle problems as they come up.
  • Researchers have identified the qualities that make some people seem naturally resilient even when faced with high levels of stress.
  • Think of change as a challenging and normal part of life.
  • setbacks and problems as temporary and solvable.
  • you will succeed if you keep working toward your goals.
  • Take action to solve problems that crop up.
  • Build strong relationships
  • support system and ask for help
  • Participate regularly
  • Joti P on 06 Jan 12
     
    Helps to answer question 7
Joti P

Good Sleep Habits For Teens - ProHealth Care - 0 views

www.prohealthcare.org/...good-sleep-habits-for-teens

sleep habits teens

shared by Joti P on 06 Jan 12 - No Cached
  • Good sleep hygiene is important for everyone, from the youngest infant to senior citizens.
  • Teenagers have unique sleep requirements and sleep hygiene.
  • Below is a suggested checklist for teens:
  • ...14 more annotations...
  • avoid all products containing caffeine (including soda, chocolate, etc.) after 4:00 p.m.
  • avoid alcohol.
  • avoid smoking
  • Keep your teen away from stimulating activities in the late evening such a heavy studying
  • computer games
  • violent or frightening television shows
  • calm family atmosphere surrounding bedtime.
  • Do not let your teenager fall asleep while watching television or videos.
  • establish a regular exercise routine and healthy diet.
  • avoid late afternoon and evening bright light,
  • If allowed to "sleep-in" on the weekends, your teen's body clock will be disrupted, and he or she will have a very hard time waking up on Monday morning.
  • avoid napping
  • a short nap is okay, but limit it to 30 or 45 minutes.
    • Joti P
      Joti P on 06 Jan 12
       
      This site is good in seeing how sleep affects teen life. It seems like a trusted site (.org)
  • Joti P on 06 Jan 12
     
    Good website for dealing with healthy sleeping cycles.
Joti P

7 Most Effective Exercises - 0 views

www.webmd.com/...7-most-effective-exercises

7 Effective Exercises

shared by Joti P on 06 Jan 12 - No Cached
  • Who doesn't want firm, flat abs?
  • begin lying on your back with feet flat on the floor and fingertips supporting your head.
  • Be careful not to pull your neck forward by sticking the chin out
  • ...9 more annotations...
  • don't hold your breath, and keep elbows out of your line of vision to keep chest and shoulders open.
  • take the standard crunch and rotate the spine toward one side as you curl off the floor
  • "It's really important that the twist comes first because then it's the obliques that are actually getting you up."
  • Burning belly fat requires the well-known formula: using up more calories than you take in.
  • work the ab muscles
  • Bent-over Row
  • Technique
  • the question is not so much whether the exercise works as how well you execute.
  • "Done with good technique, all exercises do what they're supposed to do,"
  • Joti P on 06 Jan 12
     
    cont.. #2
Joti P

7 Most Effective Exercises - 0 views

www.webmd.com/...7-most-effective-exercises

healthy body exercises

shared by Joti P on 06 Jan 12 - Cached
  • 1. Walking
  • do anywhere,
  • 2. Interval training
  • ...3 more annotations...
  • Whether you're a beginner or an exercise veteran, a walker or an aerobic dancer, adding interval training to your cardiovascular workout will boost your fitness level
  • 3. Squats
  • Strength training is essential, the experts say. "The more muscular fitness you have," says Cotton, "the greater the capacity you have to burn calories."
  • Joti P on 06 Jan 12
     
    Good examples on some other exercises to do at the gym.
Joti P

Home Exercises For Teen Girls | LIVESTRONG.COM - 0 views

www.livestrong.com/...8642-home-exercises-teen-girls

exercises teen girls healthy

shared by Joti P on 06 Jan 12 - No Cached
  • Commercial Crunch
  • McMaster University in Canada found that short bursts of exercises were just as effective as long sessions.
  • Dance, Dance
  • ...13 more annotations...
  • try playing a video game like "Dance, Dance Revolution." You'll burn calories and get to work on your moves at the same time, all in the comfort of your home.
  • try other video games geared to fitness such as "Wii Fit" or "Wii Active."
  • include activities and games so that you concentrate more on the fun than you do the exercise.
  • Pickup Game
  • purchase a basketball hoop, soccer net or hockey net for the home
  • You don't need to be a professional to try to shoot a few hoops
  • Workout Research
  • Your library can be a wealth of interesting workout ideas and programs that you can try so you never feel trapped into one workout program.
  • You may even find that you have a passion for a certain type of exercise, whether it's yoga, kickboxing, aerobics or something else
  • Friend Support
  • Talk one of your friends into exercising with you at home each day after school.
  • Make it a standing date that you meet up several times per week for exercising, and make a rule to not cancel on each other.
  • give you the final push that you need to become active and healthy.
  • Joti P on 06 Jan 12
     
    Some easy-to-do-at-home exercises. For question #6.
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