(Newer advice articles are at the top.)

On Maturing and Style, 6th to 9th Grade!

Losing Weight Without Losing Money!

I Want to Meet Other Kids But I'm a Home-Schooler!

I'm Going To My First Prom!

What Can I Teach to Children?

We've Never Exchanged Gifts; What Do I Get Him?

How Can My School Club Raise Money?

I'm Going to Camp For The First Time!

How Do I Care For My Neighbor's Pets?

How To Throw A Kid's Birthday Party!

Choosing a GOOD Swimsuit!

How Do I Be A Bride's Maid?

It's My First Guy/Girl Party!

Activity and Eating for Optimal Fitness!
Part One - Q & A's
Part Two - General Advice
Part Three - Exercise & Menu
Part Four - The Food Pyramid
Part Five - Guidelines on Fat Content
Part Six - Suggested Weights For Girls, and Links

Gotta Dance!

Fitting Into A New School!

How Do I Choose A Pet Dog?

I Really Want to Start a Band!

How Do I Make Friends?

My Study Habits Are Lame!

---

On Maturing and Style, Sixth to Ninth Grade!
Article by Anonymous, 15, USA

Makeup and clothing is an issue for many preteens and teenagers. But its hard to know what to buy and what makeup to wear when the only things you are exposed to are either a few years older, or a few years younger than you. If you are stressing about what you should look like as a newcomer in middle school, or a freshie in high school, here's my guide to help your fasion mature with you throughout middle and high school.

In Sixth grade, it's good to wear lip gloss, some mascara, and maybe a little bit of pale eyeshadow; don't go too heavy or it may look bad. If you want to try out more types of makeup, keep that for experiments at home. As for clothes, keep it in your comfort level. But looking back, keep this in mind: If you are wearing a bra or undershirt of anykind, don't let the straps hang out. It doesn't look cool; it looks sloppy. If you are wearing a short shirt, check in the mirror, relaxed, to see if your stomach hangs out of the bottom. Otherwise, wear something a little bit longer. Also if your pants are likely to slip, try wearing a belt. Belts are totally hip these days! The main thing is try to look neat and clean, because only a few years ago I didn't realized how bad it looked when my pants were falling off my hips and my stomach was hanging out (this happens to anyone!). The main point is to keep the makeup light, and the clothes clean cut. Awesome stores are Limited Too and The Gap and Kid Gap.

As for Seventh grade you are beginning to care a little more what you look like; you might want to try curling your hair a few days a week, and using different hairstyles besides your typical ponytail. If you are acne prone, try foundation. But be careful! Even oily skin can get flaky and that looks horrible with foundation. So try it on weekends first and ask your mother (or someone that uses foundation well) if it looks okay. In Seventh grade you might want to try eyeliner also. But not too much; you don't want to look like a racoon! Start trying to tie outfits together with accessories. In Seventh grade its good to try new things with your makeup and clothes. But when you try the new things, make sure it looks good on you, not just in the picture or at the store. Check out different stores, and try to find out if there is a style that suits you.

In eighth grade you are probably getting pretty good at makeup and you know what you like. If you don't, keep trying and soon you will figure it out. Try establishing your own hair style without looking like everyone else. I'm not saying go get yourself a mohawk, but if everyone has long, layered hair with no bangs, try getting light wispy bangs and a shorter, layered look. You might be wearing tighter jeans now and probably starting to get concerened with impressing the guys, so now its safe to try more mature styles such as a sleek leather blazer, or lower cut necklines. Kohls is a great store for any style, basics or hot new items. Now, even though this is a subject you might want to avoid, eighth grade is when you might want to buy yourself a real bra. The padded kind. If you are content with your sports bra, that is totally OK. But its safe now to check out the actual bra department and wear something that makes you feel pretty, like lace.

Heres the big one, Ninth grade: high school! This is a big transition. Now in the same world as seniors, some voting age, you are going to want to look like the rest of your peers here also. You should by now have your make up and hair styles already. Try to update this look a bit, because no one wants to carry the same look they had in middle school, into high school. Dramatize a detail in your hair. If its known for its left side part, part it even deeper. Make a straight style even sleeker and hip. Learn to make youre curls tighter, or looser. In high school you might want to wear your usual make up during the day, and as you start to go out with friends and boys at night, add a darker shade of eyeliner, or jazz up your lips with something more festive. It's also good to try new shoes, try wearing spikier ankle boots with a pair of hot jeans and a peasant blouse. Chunkier heels aren't as hip as spikes as you get older. Incorporate accessories into your outfit. Buy yourself a bag that's in suede or leather to keep your schoolbooks in, instead of a backpack. You will want to buy yourself a new jacket, and make it your own. Make sure it's warm enough for football games or school events. Since you are in high school you will probably want to buy a school sweatshirt. Good hip stores to try for high school are Wet Seal, and eXpress. If comfort is your thing stick with kohls. If you are more of a punk/glam type of person, try HotTopic. You know what you like, so go out there and find clothes that fit your style, but crank it up a notch for a more mature feel.

Remember, if you are in 7th grade, don't try to skip to the ninth grade style thinking it will be cooler to look mature. It very likely won't; stick with what girls your age are wearing. Also, no matter how old you are the most important thing to do is have fun. Have your whole fashion thing put together before you leave the house, and keep it at a very minimal maintanence. An outfit isn't worth it if you have to worry whether the back of your jeans are too short or if you are scared it might be too see through. What you buy should make you comfortable, or its not worth it. So put your outfit together and forget about it for the rest of the day, and have fun!

---

Losing Weight Without Losing Money!
Article by Emily, 17, Canada

Whenever January 1st rolls around, everyone starts talking about their New Year's resolutions. Ninety-nine percent of the time, it seems, these resolutions have to do with losing weight. (Mine did in 2001; as I wrote in a previous article, that year I resolved "successfully" to make two of my cats slim down.)

As a result of such resolutions, not only on January 1st but throughout the year, the weight loss industry has become a multimillion-dollar business. People - mostly women and girls - spend enormous amounts of money on weight loss clinics, diet pills, low-fat and/or calorie food, gyms, and exercise equipment. Yet despite all this, we're still getting heavier. Statistics suggest at least a third of North Americans are overweight. And this has led to an increase in health problems like high blood pressure, diabetes and heart disease.

Let me be clear: I don't endorse the Kate Moss look. Medical experts say it's best to stay within a Body Mass Index of between 20 and 25. To calculate your Body Mass Index, take your weight in kilograms and divide it by your height in meters multiplied by itself. For instance, if I'm 1.65 meters (165 centimeters) tall and weigh 58 kilograms, I divide 58 by 1.65 squared (1.65 x 1.65, which equals 2.7225). My Body Mass Index turns out to be 21.3. If youre like me and still think according to the old system, convert units of measurement to metric ones by multiplying your weight in pounds by 0.45 (example: 114 pounds equals 51.3 kilograms) and your height in inches by 0.0254 (example: 65 inches (5 feet 5 inches) ends up as 1.65 meters).

There are ways to slim down without spending oodles of money on various programs and gadgets. Based on my own and on friends' experience of shedding the pounds, I've come up with ten tips on what to do and not to do to lose weight.

1. Don't go on crash diets. Besides being potentially dangerous to your health, crash diets rarely lead to long-term weight loss. A common pattern is to lose a large amount of weight in a short period of time, only to gain it back again once the diet ends. It's better to learn healthy and long-lasting eating and exercise habits.

2. Don't skip meals. You get fixated on food and tend to gorge on it when your next meal rolls around. One Garfield cartoon, for instance, shows Garfield the fat cat on a diet imagining the dog Odie with an apple in his mouth like a Thanksgiving turkey. That's how obsessed he is with food. So make sure you eat three meals a day.

3. Make breakfast the biggest meal of the day. Because you'll be moving around throughout the day and will need energy, don't scrimp on this meal. Also, if you eat a good-sized breakfast and lunch you won't be tempted to pig out at dinner, after which time you don' t have as much chance to burn off the calories you've just consumed.

4. Avoid alcohol. The term "beer belly" didn't come about for nothing. Not only do alcoholic drinks contain calories, but alcohol itself can prevent the body from burning fat.

5. Cut down on sugary foods. Replace them with healthier and less fattening stuff. Here fruit comes in handy. Have delicious fruits like oranges, grapefruits, mangoes and peaches for dessert rather than cake or pie. Substitute unsweetened fruit juices for soft drinks. And if you really love sweets, save them for a special occasion when you'll value them more (remember, a long absence makes one fonder of heart). For example, every Saturday morning my best friend and I go out to a little cafe where I order a piece of strawberry-rhubarb pie. So I enjoy the pie as well as the time with my friend.

6. When it comes to foods from animal products, go lean. Take the skin off chicken. Buy lean meat, and if you can't find any, cut the fat off any meat you do eat. Also, make sure to drink skim or low-fat (1% or 2%) as opposed to whole milk.

7. Eat lots of fiber. As well as preventing constipation (a literal pain in the butt, especially, in my case, just before menstruation), fiber can help you lose weight by making your stomach feel full and thus reducing the urge to eat more. Good sources of fiber include fruits, vegetables, legumes (beans, lentils and chick peas), whole-grain bread and crackers, and bran.

8. Walk or cycle to and from work and/or school rather than drive or take the bus. Living in Toronto, Canada, where the public transportation system is quite expensive, I've found I save a lot of money by walking to and from work. And even if it's not feasible to walk all the way to your school or workplace, try going there on foot at least halfway and you'll still get the benefit of exercise.

9. Walking is a cheap, efficient, pleasant and healthy way of burning off calories. So find a reason to go out and do it. You might look for a part-time job that involves walking, such as courier or mail delivery or dog walking. Or for a volunteer opportunity that literally sweeps you off your feet. For example, I lost about ten pounds by going door-to-door to shops and restaurants putting up posters for the Humane Society. I had the satisfaction of knowing I was helping animals get adopted and the added bonus of knowing I was losing weight as well.

10. Take up a sport. High-energy sports like soccer, basketball and hockey (yes, girls do play hockey) are great for burning off calories. If, like me, you're not a team player, there are sports like badminton (my favorite), cycling, and swimming. Take advantage of them.

So these are my ten do's and don'ts for losing weight. By following them, you can not only lose weight but enjoy the benefits of a healthy lifestyle. I look back on my pie-after-every-meal, take-the-bus-to-go-a-block days and wonder how I could ever have lived like that. Like the Virginia Slims girl, I've come a long way (without the cigarettes of course), and so can you.

---

I Want to Meet Other Kids But I'm a Home-Schooler!
Since I'm home-schooled, I don't meet hardly anyone and I'm lonely. How should I meet people? - Gracie, 11, USA

Hey, Gracie! Your question touches close to home for me. I myself am homeschooled! Would you be willing to take advice from someone who is older, someone who has been there? Not to belittle or classify your problem, but it is common for homeschooled kids your age to feel unsocial or cut off from other kids. I did, my sisters and brother did, a lot of my friends did. Now, just because you're homeschooled does not mean you can't make friends! The majority of my friends go to school, and the only problem is that they aren't around every single time I want to talk to them.

I suggest you look for your local Homeschooling Community, they plan huge events like dances, parties, cosmic bowling parties...also, if you like or would like to play an instrument, look for a local homeschool or public school band! Be a part of a local theatre or school play. I encourage you to branch out with sports. Pick a small, intimate league where you can meet and find some girlfriends; or a large league, where there are always new friends to make and new people to introduce yourself to! If there is anything you are very good at, see if you can tutor. There are so many options, Gracie!

Another idea is to look around at community centers, like a local church, or grange, or Boys and Girls Club, or anything in that area, and see if they are having any events. Take a sibling, a friend, or yourself alone and attend it. I encourage you, Gracie, and hope you do not to get caught up in the idea that just because you don't go to public school you are missing out. As a homeschooler, you may have inadvertantly made a separation between yourself and the 'school kids'. Well, demolish that! In a few years, you'll see that there really is no difference at all, and
that 'school kids' term is derogatory. All kids are in school, all are learning, and all want friends. Go for it, Gracie! There's a lot of people who'd love to know you! - Michelle, 16, Washington

---

Hey, Divina! That's such an awesome name! First of all, I want to tell you to RELAX- you'll be fine. A prom is a dance, and it's all about having fun!

First of all, a prom differs from school to school, but usually, the girls where a dress called a formal. Most of the time it's full length (from your neck to your feet), but a formal is just another name for a fancy dress. You can check-out designs of formals at seventeen.com (Seventeen magazine's website) or at dozens of other places! The guy will probably wear a suit or tux.

How do you act on a date? Well, that depends on where you're going! Usually, if the date is before the prom, it's to a resturant to eat, which just means you need to remember your table manners and what kind of food you want to eat. The guy might give you a corsage, or some flowers to wear, so don't be surprised.

At the prom, there will probably be more food and dancing. To remember it better, you might want to bring a camera and take pictures of all of your friends while they are dancing or talking. When you're there, just have a good time! I hope that you have the best prom possible! - Johanna, 14, Illinois

---

Well, Shawndra! I'm not "one with the craft-activities" department, but hmm.... I'll do my very, extra special best....

Now, I'm not sure how old these "younger children" are, but I'm guessing about 7-9. Okay, here's what you can do if you'd like... How many children? Let's say one, two or three. Have each child bring in a picture of themselves that their parents are willing to let them cut up...

Then get lots of magazines... you'll need those items along with scissors (the number of pairs depends on the number of people), glue (sticks or regular), or tape if you have a glue shortage (but I do reccommend glue). Then you'll need pieces of paper (again depending on how many people).

Now, have the children cut their head out of the picture (use saftey scissors or help them). Then find a body in one of the magazines they fancy and glue it to the piece of paper. You can cut the head off the magazine body or leave it on as long as it's smaller than the child's photographic head.

Then glue (or tape) their head down to the body, preferably where it should go, on the neck. Now you can have them cut that out or just leave it pasted on the paper.

Now your little friends have their very own "new look." this can create many giggles and laughter, so be prepared! - Laura, 13, Vermont

Editor's Note: (This is a great craft. You can also choose to teach kids activities like how to house sit or dog walk or babysit. Get tips from our Babysitter's Class.)

---

OK, Gabrielle! As I don't know this boy I cannot just tell you a specific item to buy for him, but I can help you to choose a gift. First of all, think about the sort of things he is interested in. If he collects something you could just buy him something small to add to his collection, and this will mean a lot to him that you have given it such thought. Think back to conversations you have had and any small thing he might have mentioned, something that he really likes, eg. a certain type of sweet or chocolate, a certain animal, a video, a CD. If you can think of something he has mentioned which he really likes then this could be a good thing to buy for him, as he will be touched that you have remembered this thing that means so much to him. If you really can't think of anything still, then why not try dropping hints next time you speak to him? Bring up a subject, such as music or films, and try to find out what his favourite band or film or whatever is, and buy him something to do with that.

If you are really looking for something sentimental, then how about a photograph? Have you actually met this boy? If so, have you ever had a photograph taken with him? Or have you ever seen a movie together which you both really enjoyed? Or have you two got a song? One which you have danced to together or one which just has sentimental value for the two of you? If so, you could send him a copy of your photo in a nice frame, or give him a video of the movie you two watched together, or a tape of your song! This will bring back all the memories of you two together, and after all, what is more sentimental than that?

But remember, whatever you buy for him make sure it is something small and not too expensive! If you buy him something expensive, he will most certainly feel a little obligated and probably awkward seen as he has never bought anything for you! Whatever you buy for him, don't worry about it, I am sure he will love whatever it is. After all, it really is the thought that counts! - Shannon, 15, England

Gift-Buying Points --
- Look for something you know that he is interested in.
- Think back to previous conversations and things he might have mentioned which meant a lot to him.
- Drop hints and find out what he likes!
- Buy him something to remind him of times which you have spend together, eg. a photo, tape or video.
- Be careful not to spend too much money on him!

---

Hi Nadia! To raise money you could do a kid carnival - it doesn't cost you much money, but you earn a ton (try over $50 in just a few hours). What you do is you make some games. For example you could get a floatable toy, put it in water and have points for certain colors (that are on the bottom, easily put on with a permanent marker), a small obstacle course, or get a hula hoop and for every few times the kid makes the hoop go around, they get points. Have them keep track of their points. You could do this by putting stamps or stickers on a notecard. Than you give prizes for the points. Kids are easily entertained, so it doesn't have to be something big. The main give away at my carnival? McDonalds toys, the ones from Happy Meals. Things like that, the toy doesn't even have to be able to move! You could make your own toys, or but stickers (kids love those). Just think about the age group you're targeting and make sure that the games will be fun for them. You could also try doing a talent show or you could have certain people do certain fundraisers, like some people could walk pets, some other people could babysit pets (or people), and others could try just asking people if they could give some money so that you can go to competition. - Mary, 15, USA

---

Hi Gabrielle! I think it really depends on who you are and what YOU like to do. It's alright if you're not good at anything. This is a great time to learn how to do something new or improve on a skill you're not quite good at.

You could try recreational swimming, hanging out with people you just met, arts and crafts. You could paint or sculpt, which is great because there is no "wrong" way of doing something when it comes to art.

While meeting new friends, they might encourage you to join in some of the activities that they're doing, which is a great way to get into the program. Also, there might be science discovery, canoeing, photography or even special groups that do stuff together - teamwork.

Teamwork is great if you need support and help from other people. Don't worry! It's okay if you're not PERFECT at sports. Good luck! - Tiffany, 13, Canada

---

Hi Darcy! Sure you can have a list! Who said you couldn't? Don't sweat it! Before you have to do your job, explain your circumstances about your sister and the contest to the neighbours, and tell them you don't know how to do anything. Ask them if they could possibly teach you about everything first before they leave for vacation. Every family will have different routines for their pets, different food, etc. Same for plants. Ask them to walk you through everything they need you to do. You need to meet the pets early too to see that you can get along.

You could also look on the Internet for more help, ask your parents or your sister, maybe your friends. You can ask your parents to help you or assist you, or even accompany you when you go to your neighbours house to take care of the pets and plants.

Well, let me teach you the basics. Pets need love, care, exercise, food and shelter, just like humans. Plants need sunlight, water, and good soil. ;) Pretty simple. Set up a regular time to go to the house, water the plants, walk the pets, maybe open curtains in the morning for plants to get light and close at night (for safety as well). It'll be fun! Good luck! - Tiffany, 13, Canada

---

Hey Skyler! Well personally I think that the 10-year-olds might work better with a themed type of party. Maybe like outer-space, or under the sea, something creative where they can get dressed up and make arts and crafts to keep them busy. Like if you are having an outer space themed party, have them make low in the dark stars, which they can hang up during the party. Kids at that age like to do hands on things, and like to use their imagination to create things that they can make.

With games you might want to have them play board games for prizes (you know things that you can buy at the 99 cent store, and they think are cool). Finger food is always an awsome idea, you don't need silverware, just paper plates and napkins and you are set. To make kids behave all's that you need to do is keep them busy and don't let them get out of hand. Make sure that you are watching them at all times, so that theydon't get themselves in trouble. You might not want to do all of this on your own. Invite one of your friends over, so that the both of you can help each other watch all the kids. One thing with kids is that you never want to get in over your head, so the more eyes there are to keep an eye on everyone the better. - Jen,14, Washington

---

Levona! You might find this ironic, but.. I have to go shopping for a swimsuit in a few hours! When I read your question, I thought, "Well, now I have an excuse to do a little research, don't I?" Anyway, after looking at a few fashion magazines and websites, plus using some friends tips, here's what I know: For starters, when you go shopping, bring a friend along! You can both hunt for swimsuits and give each other honest opinions.

Since you are short and, as you say, a little plump, vertical stripes sound like a good idea! Horizontal stripes make a person look wider or possibly curvier, while vertical stripes make a person look longer (taller) and thinner. Diagonal stripes have somewhat of the same effect, though they enhance curves. You can find stripes in all colors, so, no, your worst fear of looking like wallpaper does NOT have to become a reality. Green, blue, pink, purple, black, whatever color you want! I would suggest, if you don't feel like buying a new swimsuit every year, you should get more neutral colors, like black and white. Black is also a slimming color.

Lastly, I've got to tell you- don't worry! I'm sure that your swimsuit, no matter what the style is, will look great on you. Get this- a guy that "Seventeen" interviewed said that he likes going to the beach not to see the girls in swimsuits but to see how a girl carries herself in her swimsuit. Is she confident? Is she nervous? That's what he and most people care about. After all, it's hard to insult someone who is bathing in self confidence. You always look great, and don't let anyone tell you otherwise! Have a great summer! - Johanna, 13, Illinois

---

Hey Ava! Wow! A wedding! Those are fun, aren't they? Everyone looks so great, especially with their smiling faces...smiling faces? Yep, that's what I said! One of the keys to being in a wedding, whether your an audience member or a bridesmaid is a shining smile. Happiness and smiles are contagious!

Don't forget that the wedding day isn't yours- it's the bride and groom's, and they have invited you to be a very special part in it. Though I can give you some tips, the bride will know what she wants, so do exactly what she says to make her wedding day the best day of her life. You will most likely run through all these things at a rehearsal of the wedding, usually the night before. You'll practice walking, going in order, and, at the rehearsal dinner (a practice of the reception, after the wedding), you may even
practice dancing!

Big tips for the big day: take it slowly. Don't rush! You'll be fine. Walk slowly and calmly. Also, during the wedding, be as quiet as possible, so you don't interrupt the service. Otherwise, all eyes will be on you! Yikes!

For more tips, you might try using Ask Jeeves.com or reading the book "Oops! The Manner Guide for Girls" from the American Girl Library. They have a special section for weddings! I wish you the best of luck! Tell the bride I wish her the best! - Johanna, 13, Illinois

---

Well, Shelley, there isn't a step by step guide for this sort of thing. Though, there is a very simple thing to do, act yourself. Guys are just like girls, except guys don't like talking/hearing about things with emotions involved in them. They tend to me more immature than girls, making fart noises with their hands, burping contests, acting silly, etc. So my advice to you would just be to act like yourself, but stay away from talking about your serious feelings right off the bat.

As for activities you are going to do, go with the flow. Dancing is easy, if its an upbeat song you just dance however you want to. If it's a slow song, then you put our arms around a guy's shoulders (or hold his hands) and slowly turn in circles. I have already explained talking.

There isn't much more that happens at boy/girl parties. There might be some different games, like spin the bottle (where you end up kissing someone) but if you don't want to kiss anyone then don't play the game. Or Truth or Dare can get pretty risque if guys are involved. I hope you have fun at the party. - Mary, 15, USA

---

Activity and Eating for Optimal Fitness!
Article by Melody, 13 of California

Introduction to Weight Loss:

QUESTIONS FROM GIRLS ON WEIGHT LOSS:

1. What about weight loss drugs?

Prescription or non-prescription drugs should only be used under the strict supervision of a physician or other qualified health professional as part of a comprehensive approach to weight loss (food, physical activity, counseling for behavior change). Many diet drugs and pills may have significant and possibly harmful, side effects. Careful medical monitoring is advised. Weight loss drugs are not a substitute for sensible eating and an active life-style.

2. I think it's easier to just change the way I eat than it is to become active. Can I lose weight be eating less and forget the exercise? I'm willing to go on a very strict diet.

Forget about strict dieting. Restrictive diets don't work in the long run. Although you can lose weight just be eating fewer calories, adding physical activity helps you maintain weight loss. It also gives you greater freedom and flexibility in your food choices. Moderate intensity physical activity burns, on average, about 150 calories in 30 minutes. You'll also build muscles, and muscles burn calories too!

3. Can I lose weight by eating foods labeled low in fat and calories?

Foods labeled low fat, lite, fat-free or reduced fat offer lower calorie alternatives to their regular counterparts (such as low fat salad dressings). Remember, however, that most of these foods still contain some calories. Don't be fooled into thinking you can eat all you want without gaining weight.

GENERAL ADVICE:

Hey girls out there! One of the number one issues teenage girls face today is losing weight and surprisingly, there are fairly simple guidelines to follow. However, before I outline these fundamental steps to becoming fit, I think it pertinent to name several things that don't work and why.

The first is fasting. Many girls try this and shed several pounds -- but the weight is easily regained. Why is this? Metabolism. A person's metabolism is defined by how fast they process food and most girls with weight problems have slow metabolisms. When a person fasts, the body reacts as if the person were unintentionally starving and slows the metabolism even more, so that important fats can be stored. Not exactly the picture perfect scenario for someone who wants to get their metabolism going faster, eh?

Another thing not to do is gobble up tons of diet pills. Many diet pills simply take your appetite away and there you go again -- fasting. So how do you lose weight without pre-packaged food, pills or fasting? Simple: change your diet and start a frequent exercise program for yourself.

The easiest way to get your body to shed excess fat is through sweating: a by product of aerobic exercise which should be done for 30 to 40 minutes every day. If you've never pushed your body to work hard, you should start off slowly: try walking for 10 minutes every other day and add a few minutes each time as you feel stronger, slowly building your endurance. Likewise, if you are starting to jog, start with only 5 to 10 minutes and work up to 30 to 40 minutes, walking when you feel tired.

Exercise is also an important part of keeping your body at a weight that's healthy for your height. When the body utilizes the nutrients in food, it burns the nutrients to provide the body with energy, or calories. Yet, if the body isn't able to use all the calories that are available, it stores them away as fat. Exercise helps burn up excess calories; the body uses them as extra fuel to keep you going.

EXERCISE & MENUS:

You most likely already know that the heart is a muscle - it's actually the strongest muscle in the human body. But did you know that just like other muscles, the heart likes a good Workout? You can provide it with an excellent workout in the form of aerobic exercise. Aerobic exercise is any type of exercise that makes your muscles use oxygen. Because aerobic exercise is repetitive, it brings fresh oxygen into the muscles of the body over and over - making the heart muscle stronger (and sometimes a bit larger, as well).

Aerobic exercise increases the number of blood cells in your blood, so your blood can carry more oxygen than before; it also helps the blood travel more efficiently through your blood vessels.

You may be wondering what other benefits exercise offers. Are you depressed? Well, calisthenics actually plays a large part in a person's mental health. This is because exercising causes the body to produce endorphins or chemicals that arouse the feelings of peace and happiness.Types of exercise requiring deep breathingcan also relieve tension, just as someone engrossed in a high power sport rids themselves of painful emotions.

Exercise can also help with self-esteem. If you are feeling strong and powerful, it can help you see yourself in a better light. Additionally, the pride of achieving a certain goal - like beating your old time the 100-meter dash, can give you a real sense of accomplishment.

It's recommended that teenagers do some sort of aerobic exercise two or three times a week, for 20 to 30 minutes at a time. Many teens who play team sports may do even more than what's recommended - and that's great! The heart appreciates it and you'll be able to do more and more exercise without getting tired. Some team sports that are good for pouring on the oxygen are swimming, basketball, soccer, lacrosse, field hockey, ice and roller hockey, and rowing. But if you don't play team sports don't worry; there are plenty ways to get aerobic exercise on your own or with a few friends. These include biking, running, aerobics, dancing, in line skating, and fast walking. In fact, types of exercise that you can do on your own are easier to continue for years to come, so you can stay fit as you get older. Curious about how many calories you burn in 30 minutes of activity? Below is chart of several activities--

Activity:	Calories Burned:
Volleyball	100
Leisure Swimming	125
Brisk Walking	160
Riding Bike	160
Gardening	185
Tennis	220

Now that you understand the importance of exertion and becoming physically fit you should also get an important perspective on eating healthy. Below is a sample menu from a real teen losing weight. It sounds pretty good!

---

Sample Menu for Weight Loss:

Breakfast --
*3/4 cup natural orange juice
*3/4 cup raisin bran with 1 cup low-fat (1%) milk
*1/2 chopped banana mixed with a tablespoon of raspberries
*1 slice whole-wheat toast smeared with 1 Tbsp. jam

Lunch --
*1 turkey sandwich with 3 oz turkey breast, 2 slices whole-wheat bread, mustard, sliced tomato and lettuce
*1 peach
*1 cup low-fat (I%) milk or glass of water

Afternoon Snack --
*3 soft pretzels or
*Bowl of Fruit

Dinner--
*3 oz lean beef
*1 medium baked potato filled with 1/4 cup plain non-fat sour cream and chives
*1 cup low-fat (1%) milk or glass of water
*1/2 cup frozen yogurt
*1 cup raw vegetable salad with 2 Tbsp. fat-free dressing

After Dinner Snack--
*3/4 cup apple juice
*1 oz pretzels
*1/4 cup raisins

THE FOOD PYRAMID:

Bread, Cereal, Rice, and Pasta Group --
This group is at the bottom of the pyramid, which means that you should be getting most of your nutrients from these types of foods each day. This group contains the largest amounts of carbohydrate, the body's most preferred type of fuel. As an added bonus, it also offers good-sized amounts of B vitamins and iron.

The Food Guide Pyramid suggests that people eat six to eleven servings from the bread, cereal, rice, and pasta group each day. This may sound like a lot, but keep in mind the types and amounts of food that count as one serving:

*one slice of bread
*1/2 cup of cooked cereal, rice or pasta
*1 ounce of ready-to-eat cereal
*1/2 of a bagel or English muffin

Vegetable Group --
This group is also in the lower portion of the pyramid. Unfortunately, most teenagers (and adults, for that matter) don't eat the amounts of vegetables they need every day.

Vegetables are important because they provide the body with many vitamins and minerals. Veggies in general are a great source of vitamin A, spinach contains vitamins A and E, tomatoes are full of vitamin C and broccoli is one of the best bets for vitamin K. Vegetables also provide the body with energy-producing carbohydrates as well as fiber. Fiber doesn't appear in the Food Guide Pyramid, but it's a big part of staying healthy: it keeps things moving along the digestive tract and prevents constipation.

The Food Guide Pyramid recommends three to five servings from the vegetable group each day. A few examples of what counts as one serving:

*1/2 cup of chopped (raw) or cooked vegetables
*1 cup of raw leafy vegetables (i.e., spinach)
*3/4 cup of vegetable juice

Fruit Group --
Like the vegetable group, the fruit group resides near the bottom of the pyramid. Several daily servings from the fruit group are necessary for a healthy diet. Fruit is important because it provides the body with the vitamins it needs to look and function right. The fruit group is the best place for getting the vitamin C your body needs: it's found in oranges, strawberries, watermelon, and lots of other fruits.

Fruit also gives the body simple carbohydrates to use for quick energy. Like vegetables fruit is fiber filled. The Food Guide Pyramid recommends that people eat two to four servings from this group each day. Some examples of what makes up a serving:

*1 medium-sized apple, banana, or orange
*1/2 cup of chopped or canned fruit
*1/2 cup of fruit juice (orange, grapefruit, or cranberry, for example)
*8 oz fruit juice
*1/4 cup dried fruit

Milk, Yogurt, and Cheese Group --
This group is a bit higher in the pyramid - this doesn't mean it's less important, simply that fewer daily servings are necessary. Consuming foods from this group is the number one way to get the calcium your body needs. These foods can also pack a protein punch, making them doubly important for good health.

The Food Guide Pyramid suggests two to three servings from the milk, yogurt, and cheese group each day. Here are several examples of what makes up one serving:

*1 cup of low-fat or nonfat milk or yogurt
*1 1/2 to 2 ounces of cheese
*1 1/2 cup low fat ice-cream

Meat, Poultry, Fish, Beans, Eggs, and Nuts Group --
Like its next-door neighbor, the milk, yogurt, and cheese group, this part of the pyramid represents foods that are necessary for good health, but your body needs them in lesser amounts. These foods all provide you with protein and iron.

The Food Guide Pyramid suggests that people eat two to three servings from the meat, poultry, fish, beans, eggs, and nuts group each day. A few examples of what counts as one serving:

*2 to 3 ounces of cooked lean meat, poultry, fish, or tofu
*1/ cup cooked dried beans, peas or lentils

Fats, Oils, and Sweets --
This section of the Food Guide Pyramid is somewhat different from the other parts; it's not actually a "group." Fats, oils, and sweets are at the topmost part of the pyramid because, while your body needs them, it only needs a very small amount. While sugary sweets can contain simple carbohydrates for quick energy, they almost always also contain fat and loads of calories and are very light on important nutrients. The Food Guide Pyramid suggests that people should eat these types of foods sparingly, or in moderation.

GUIDELINES ON FAT CONTENT:

If you are not sure about the fat content of a certain food, check the listings below for more information:

High Fat Content --
brownie, candy bar, chips, cake, sweet roll, donut, cookies, croissant (extras);
mixed nuts, fried fish or chicken, cold cuts, ground beef (meats);
avocado (fruit);
French fries, onion rings (vegetables);
cottage cheese, milkshake, cream soup, pudding, ice-cream (dairy)

Medium Fat Content --
margarine, butter, salad dressing, mayonnaise, vegetable oil, soda (extras);
cooked beans, peas, lentils, fish, shellfish, lean ham, eggs, beef, pork, turkey, chicken (meats);
fruit juice, canned fruit in syrup, dried fruit (fruit);
pancakes, waffles, French toast, muffin, granola, corn bread (breads);
sweet potato, potato, corn, peas (vegetables);
2% milk, nonfat or low-fat yogurt, cheese, whole milk, chocolate milk, nonfat frozen yogurt (dairy)

Low Fat Content --
diet soda, mustard, catsup, honey, pickles, fat-free dressing, jelly, cream cheese (extras);
tofu, water packed tuna (meats);
fresh fruit, berries, melons (fruit);
bread, English muffin, corn tortilla, cooked cereal, rice, pasta, noodles, crackers, dinner roll (breads);
leafy vegetables, tomatoes, mushrooms, onions, asparagus, carrots, vegetable juice (vegetables);
non-fat milk, buttermilk, 1% milk, mozzarella cheese (dairy)

SUGGESTED HEALTHY WEIGHTS FOR GIRLS:

Height (in feet and inches)	Suggested Weight (in pounds)
4'10"	85 -- 110
5'0"	100 -- 120
5'2"	105 -- 130
5'4"	110 -- 140
5'6"	115 -- 150
5'8"	120 -- 165
5'10"	130 -- 170
6'0"	140 -- 180
6'2"	150 -- 190

 

---

Links To Other Fitness Websites:

1. http://www.kidsrunning.com/ask/krask1029workout.html
Like to run? Here's a site to help kid runners get started and
keep going.

2. http://library.advanced.org/10991/
Nutrition on the Web for Teens: source site for exercises, health myths, recipes, diet planning, live chat or e-mail questions about nutrition, losing weight, etc. Can be accessed in Spanish, German and English.

3. http://www.vrg.org/nutrition/teennutrition.htm
Want to go Veggie? Good site for advice on a healthy weight-losing diet that excludes meat.

4. www.kidshealth.org

Melody, 13, California