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FC: Teen Health & Fitness | Kale the underestimated superfood!! | How to make a green smoothie that tastes good and is good for | Why we shouldn't count calories. | The Physical Fitness Pyramid | Gabby Douglas: A true Inspiration | Benefits of Team Sports

1: Table Of Contents: | Health..........................pages 2-6 Tropical Tang Green Smoothie Recipe..........Page 3 Kale The New Superfood..........................page 4 5 Reasons Why we shouldn't count calories.pages 5-6 Fitness.........................pages 8- The Physical Fitness Pyramid.................pages 8-9 Gabby Douglas : A True Inspiration........pages 10-11 Benefits to Team Sports.....................pages 12-13 BONUS!!!!! How to Make the Healthiest and Yummiest Strawberry Smoothie! ...............page 14

2: Health

3: Tropical Tang Green Smoothie | Ingredients: -1/2 Zucchini (Sliced) -2 Kiwis (peeled & sliced) -1 Mandarin Orange (Peeled & Sliced) -1/2 cup Coconut Milk -1/2 cup Water -1 Chobani Greek Yogurt (banana flavor) -1 1/2 cup ice Instructions: Combine all ingredients in a blender and serve immediately. Serves 2 people

4: Why is Kale good for you? | One cup of Kale is approximately 33 calories. National Kale Day is celebrated on the first Wednesday of October. According to one study (out of all the food involved in the study) kale was the most protective against bladder cancer, which is the sixth most common cancer in the U.S. One cup of Kale holds enough vitamins as a whole weeks worth of other foods. Kale has been compared to beef, which is known as a “go-to” food for iron, protein, and calcium. However, when kale is cooked it can lose some of its vitamins and antioxidants. Kale can be eaten in many other ways (meaning you don't have to eat it raw or plain). You can put kale in salads or even to make a healthy smoothie. Some fun facts about kale: -There are over 50 varieties of Kale -National kale day is on the first Wednesday of October.

5: 5 reasons why we shouldn't count calories: | - | 1) A nutrient Label can be off by 20%, so don't trust nutrition labels! Your doctor said you should be eating about 1500 calories a day (example). Well, if you counted your calories and ended up with exactly 1500 then you really could have been eating 1200-1800 calories! 2) You would have to get the right serving size! Example: Suppose that you want to have cereal for breakfast. It is 120 calories for a serving size. The serving size is 1 cup of cereal. Do you really want to measure out your breakfast before you eat it? Do you have time or want to measure/count your food? Most people don't and don't want to. 3) The fewer calories you eat, the less you burn! Example: When you overfeed it your body/stomach (with the right foods) it burns more calories. When you overfeed it (with the wrong foods) or underfeed it (with the right or wrong foods) it burns fewer calories. [MORE ON NEXT PAGE]

6: 5 Reasons Why We Shouldn't Count Calories Continued.. | 4) A calorie of protein isn't the same as a calorie of fat! Example: Suppose you have 2 plates. A donut is on one of them and is 200 calories. A salad is is on the other plate. It is also 200 calories. The salad plate has more food on it. Also the salad won't give you the same nutrients as the donut (obviously). 5) Not a lot of studies have shown that low-calorie diets are effective, especially for long term weight loss. Studies show that when people cut back on calories they lose body weight. However, they can also lose some fat, muscle and even lose some bone density!

7: Fitness

8: At the top of the pyramid is inactivity. This includes playing video games, playing on the computer, and most "activities" that include electronics and sitting around doing nothing. Most people need to cut down their level of inactivity. At the bottom of the pyramid is your moderate physical activities (every day activities). That includes walking, taking the stairs, and working in the lawn (simple and easy things to do). These activities should be done (pretty much) every day. Above this is Vigorous Aerobics. These include riding a bike, jogging, and jump roping.

9: Above that is vigorous sports and recreation. These activities include hiking, playing sports, and playing games that keep you active. Next up is muscle fitness exercises. This includes weight lifting, rock wall climbing, and any activity including exercise bands. At the very top of the pyramid is Flexibility Exercises. These include stretching and doing yoga. Any physical activity that gets your heart level up is great exercise and important for our bodies.

10: Gabby Douglas: A True Inspiration

11: Gabrielle Douglas was born December 31st, 1995. When she was growing up she wanted to be a gymnast. Gabby had trained all her life to get to her goal. However, in 2009 Douglas suffered a fracture in the growth plate of her wrist. Because of this, she was unable to compete and missed the 2009 CoverGirl US Classic. However, she did compete in the 2009 Visa Championships in Dallas, Texas. She was unable to perform her full routines and competed only on balance beam and floor exercise. But Gabby didn't give up. Now,because of her perseverance, she is an American artistic gymnast. She was a member of the U.S. Women's Gymnastics team at the 2012 Summer Olympics. There she won gold medals in both the individual all-around and team competitions. Gabby was the first African American gymnast in Olympic history to become the individual all-around champion.

12: Benefits To Team Sports | 1) Team sports provide kids with important lessons on personal values. *Kids learn the importance of teamwork, sportsmanship, perseverance, respect for authority and rules, and how to win with class and lose with dignity. 2) Children who play team sports are less likely to feel isolated. *During practice and games you make friends with your teammates and bond. 3) Team sports can encourage parents to become active with their kids. *If parents know that their kids are active they will want to become more active. Also the kid will encourage the parent to exercise.

13: 4) Team sports can help kids overcome shyness. *While playing team sports you have to learn to bond with your teammates and can even make friends with them. 5) When playing sports you get a lot of exercise. *When playing a team sport you have to practice at least once a week for at least an hour. During that practice not only are you learning and practicing a sport you are also making up your daily exercise hours. 6) Team sports help kids deal with winning and losing. *While playing a team sport you (as well as practices) have games. In almost every game there is a winner and a loser. Kids learn the importance of teamwork, sportsmanship, perseverance, respect for authority and rules, and how to win with class and lose with dignity.

14: Ingredients 1 quart (4 cups) ripe strawberries 1 cup plain yogurt 1/2 cup fresh orange juice 1 tablespoon sugar 4 thin orange slices (optional) Directions: 1) Hull all but 4 of the strawberries. Add the hulled strawberries to a food processor or blender. Add the yogurt, orange juice, and sugar. Process on the highest speed until a well-blended puree forms, about 15 seconds, stopping to scrape down the sides of the container once or twice. Taste the mixture and sweeten with more sugar, if desired. 2) Pour into tall glasses. Slit the 4 whole strawberries and the orange slices halfway through to the centers. Attach 1 strawberry and 1 orange slice, if using, to the rim of each glass before serving. | How to make the Healthiest (and yummiest) Strawberry Smoothie

15: If you enjoyed this weeks magazine... Call this number to subscribe! 1-800-Not-A-Real-Number

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