Favorable nutrition is essential for everyone, but it’s crucially important for teenagers. The specific nutritional needs of teens differ from adults due to the developmental and metabolic diversity. Teens should focus on eating a nutrient dense diet that has variety, balance and moderation of food choices combined with physical activity to support a healthy weight. Foods that are nutrient dense are naturally lower in fat and calories but loaded with vitamins and essential minerals.
Teenage boys: recommended to consume 2800 calories per day
Teenage girls: recommended to consume 2200 calories per day
If your child is an athlete or in certain developments stage (puberty) the caloric and nutrient need is greater.
Teens need an average of 45-60 grams of protein each day. They can get this from meats, fish and dairy. Teens who are vegetarians may need to intake more soy or nut-based foods to boost their intake
Teens should aim to consume a minimum of 130 grams of carbs per day, which equates to 60 percent of daily calories. Finding your carbohydrates in peas, beans or vegetables are a much better choice than simple carbs (sugars, syrups and sweetened drinks) Whole grains such as brown rice is an excellent source of complex carbs.
Healthy fats guide the body to stay energized and absorb essential vitamins such as A, D, and K. There are 3 types of fat: saturated, monounsaturated and polyunsaturated. Saturated fats are found in red meat and full fat dairy. Monounsaturated fat is found in many foods and oils. It’s been mentioned to improve cholesterol levels and lowers blood sugar. Polyunsaturated fats found in plant-based oils and foods. Avocados are a great example of healthy fats and are considered a superfood because they are linked to improving blood flow to the brain. Other excellent sources of healthy fats include nuts, whole eggs, salmon, coconut oil and olive oil.
Calcium & Iron
Take a step away from soda and other sweetened beverages. These types of beverages can disrupt the bodies way of absorbing calcium. Bone calcium will start to decrease in young adulthood and teens not getting enough calcium have a risk of developing fractures down the road. Teens are recommended to get around 1300 mg of calcium per day. Calcium rich foods include leafy greens, sesame seeds and forms of dairy. Iron deficiency is one of the most common nutrient deficiencies seen across a life span. Teen boys should aim for 8-11 mg of iron per day while females need 15-18 mg per day.
Combine lemon juice, raspberry drops, honey and lemon extract in a small saucepan on low to medium heat. Add gelatin and whisk until lumps are not presents. Transfer liquid to bowl and pour into your designated gummy molds. Once all contents are in molds, place in freezer for gelatin to set about 10-15 minutes before removing. Perfect healthy snack for on the go kids!
Linked to many health benefits, green tea has soaring hype and is arguably one of the most popular beverages consumed worldwide. Whether you enjoy your tea cold, hot or even in a capsule powdered form, it’s known to have vast health benefits. Green tea is packed full of antioxidants and plant compounds. One of the more known antioxidants that green tea possesses is called catechin, which can aid in protecting us against cancers such as prostate and breast cancer. Drinking green tea also lowers your risk of developing type 2 diabetes and assists in helping with weight loss. Catechins and caffeine in green tea boosts your metabolism. By consuming 1-5 cup per day it can burn you an additional 70-100 calories daily.
What is green tea? Originated from China, green tea has been commonly used as a form of medicine for thousands of years. Brewed from dried camellia sinensis leaves and buds, it can be broken down into four types depending on oxidation (White, Green, Oolong and Black). All types of tea contain forms of antioxidants. Black and green tea contain the highest amounts.
Green tea benefits: Regulates glucose levels, increases metabolism, reduction of bad cholesterol in the blood, enhances the ratio of bad/good cholesterol, blood pressure reduction, antibacterial and antiviral with catechin, antiaging and anti-inflammatory.
Green tea is loaded with health promoting compounds and is great for our health system. The optimal number of cups we should aim to consume ranges from three to five cups per day to receive the optimal health benefits.
Vacationing near a beach has many perks such as extra sunshine, playing in the water and even exercising on the beach! Just because you are on vacation doesn’t mean you have to you’re your daily workout. Whether you’re doing a quick HITT workout, jogging beachside, or doing burpees along the coast there are quite a few reasons you should consider hitting the beach on your next staycation.
Less impact on body
-Exercising or running in the sand has less of an impact on your body which makes it long-term easier on your joints. The sand makes for more resistance. Sand creates an increase in muscle tone and higher calorie burn.
Spice up you exercises
-You can virtually do any workout on the beach: yoga, running, Zumba, Pilates, HITT workouts.
Vitamin D boost
-Exercising on the beach will defiantly guarantee a nice dose of vitamin D. Just make sure you are wearing sunscreen even on over casted days.
Start by mixing all ingredients together in a medium to large mixing bowl. It’s best to start with the tomatoes, juice, diced onion and your cilantro. For extra seasoning add salt, pepper, and the minced jalapeno. To complete this festive avocado salsa, don’t forget to toss in your diced avocados. Combine and serve! Perfect side dish to enjoy this Cinco de mayo.
Suggestions for a healthier chip to combine with this avocado salsa are plantain chips, sweet potato chips, pork rinds, paleo tortilla chips.
Welcome to the launch of the new Cleveland Total Health Chiropractic website and first blog post! I am so excited to share with you MORE of what our Cleveland office has to offer! This blog forum will be a platform to illustrate trendy and crucial chiropractic information, how-to’s/recipes and health & fitness inspiration. I wanted to start by introducing our Director and chiropractor of the Cleveland location, Dr. McKeel.
After completing his pre-chiropractic studies in the basic sciences such as inorganic chemistry, organic chemistry, biology, along with basic physiology and anatomy courses, Dr. McKeel was accepted at Life College of Chiropractic in Atlanta Georgia. During his time at Life, courses included biochemistry, a major emphasis on anatomy and human physiology, X-ray, diagnosis, chiropractic adjusting techniques and patient care in the Life College Public Clinic. After graduating in 1995 Dr. McKeel returned to the Cleveland area to establish his practice. We love skeptics,” smiles Dr. McKeel “I still remember the concerns and apprehension I had when I went to the chiropractor for the first time. So, we make it a point to explain everything in advance, answer questions and attempt to over communicate. Patients appreciate that. Dr. McKeel has two children, Jaida and Emory. Both children were born naturally. (If that sounds interesting, be sure to ask Dr. McKeel to explain!)
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