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الاثنين، 16 يوليو 2012
How to Become Model Skinny
الثلاثاء، 10 يوليو 2012
Why Kids Run Away
الثلاثاء، 3 يوليو 2012
Have you ever lost your temper?
Taking Charge of Anger
Have you ever lost your temper? Did you yell and scream or want to hit someone? Maybe your little brother got into your room and played with your toys without permission. Or maybe your teacher gave you too much homework. Or maybe a friend borrowed your favorite video game and then broke it. That made you angry!
Everyone gets angry. Maybe you "lose your cool" or "hit the roof." Anger can even be a good thing. When kids are treated unfairly, anger can help them stand up for themselves. The hard part is learning what to do with these strong feelings.
What Is Anger?
You have lots of emotions. At different times, you may be happy, sad, or jealous. Anger is just another way we feel. It's perfectly OK to be angry at times — in fact, it's important to get angry sometimes.
But anger must be released in the right way. Otherwise you'll be like a pot of boiling water with the lid left on. If the steam doesn't escape, the water will finally boil over and blow its top! When that happens to you, it's no fun for anyone.
What Makes You Angry?
Many things may make kids angry. You may get angry when something doesn't go your way. Maybe you get mad at yourself when you don't understand your homework or when your team loses an important game. When you have a hard time reaching a goal you might become frustrated. That frustration can lead to anger.
Kids who tease you or call you names can make you angry. Or you might get angry with your parents if you think one of their rules is unfair. Worst of all is when you are blamed for something you didn't do. But it's also possible to get angry and not even know why.
How Can I Tell When I'm Angry?
There are different ways people feel anger. Usually your body will tell you when you are angry. Are you breathing faster? Is your face bright red? Are your muscles tense and your fists clenched tight? Do you want to break something or hit someone? Anger can make you yell or scream at those around you, even people you like or love.
Some people keep their anger buried deep inside. If you do this, you might get a headache or your stomach might start to hurt. You may just feel crummy about yourself or start to cry. It's not good to hide your anger, so you should find a way to let it out without hurting yourself or others.
How Can I Tell When Someone Else Is Angry?
When someone you know is angry, he or she may stomp away or stop talking to you, or become quiet and withdrawn. Some people scream and try to hit or harm anyone close by. If a person is this angry, you should get away as soon as possible.
Once you are away from the angry person, stop and think. Try to figure out what made that person so angry. Can you make the situation better? How does the other person feel? When the other person has cooled down, try to talk about the problem. Listen to what he or she has to say.
What Should I Do If I Get Angry?
Don't lose control if you get angry. Taking it out on others never solves anything. Instead, admit to yourself that you are angry and try to figure out why. What can you do to keep the situation from happening again? If your little sister gets a toy and you don't, it's not OK to break that toy. Maybe you can ask her to share it with you. Or if your science homework is too hard, don't rip up your notebook. Ask your teacher or a parent for help instead.
It helps to talk about your anger with an adult, such as a parent, teacher, or relative. Once you talk about anger, those bad feelings usually start to go away.
Anger Busters
Here are some other things you can do when you start to feel angry:
•talk to a friend you can trust
•count to 10
•get or give a hug
•do jumping jacks or another exercise
•draw a picture of your anger
•play a video game
•run around the outside of the house five times as fast as you can
•sing along with the stereo
•pull weeds in the garden
•think good thoughts (maybe about a fun vacation or your favorite sport)
•take a bike ride, go skateboarding, play basketball — do something active!
Never getting angry is impossible. Instead, remember that how you act when you're angry can make the situation better or worse. Don't let anger be the boss of you. Take charge of it!
السبت، 23 يونيو 2012
HOW much food should i eat???
Portion Distortion
How Much Food Should I Eat?
Cookies as big as frisbees. Muffins the size of flower pots. Bowls of pasta so deep, your fork can barely find the bottom. One reason people's waistlines have expanded over the past few decades is because food portions have too.
People today eat way more than they used to — and way more than they need to. This means that they're constantly taking in more calories than their bodies can burn. Unfortunately, lots of us don't realize that we're eating too much because we've become so used to seeing (and eating!) large portions.
Portion sizes began to increase in the 1980s and have been ballooning ever since. Take bagels, for example: 20 years ago, the average bagel had a 3-inch diameter and 140 calories. Today, bagels often have a 6-inch diameter and 350 calories. One bagel that size actually contains half a person's recommended number of grain servings for an entire day!The price of such overabundance is high. It's common knowledge that people who consistently overeat are likely to become overweight. But they also risk getting a number of medical problems, including high blood pressure, high cholesterol, type 2 diabetes, bone and joint problems, breathing and sleeping problems, and even depression. Later in life, people who overeat are at greater risk for heart disease, heart failure, and stroke.
It's easy to understand why the food industry tends to serve way more food than is necessary: Customers love to feel like they're getting the best value for their money! But the value meal is no deal when it triples our calories and sets the stage for health problems.
So what can you do to take back control? A good place to start is knowing about two things that can help you eat smart: serving sizes and recommended amounts of different foods.
Help Yourself: The Truth About Serving Sizes
Look at the label on any product package and you'll see a nutrition information section that gives a serving size for that food. Contrary to popular belief, this serving size is not telling you the amount you should be eating. It's simply a guide to help you see how many calories and nutrients — as well as how much fat, sugar, and salt — you get from eating a specific quantity of that food.
Sometimes the serving size on a package will be a lot less than you are used to eating. In some cases, like vegetables, it's perfectly OK (and even a good idea) to eat more than the serving size listed on the package.
But when it comes to foods that are high in calories, sugar, or fat, the serving size can alert you that you may be getting more than is healthy. Let's say you buy a 20-ounce bottle of soda and drink the whole thing at once. If the label shows the serving size is 8 ounces, not only did you have 2½ servings, you also had 2½ times the listed calories as well as 2½ times the sugar.Eat Smart: What's Recommended
Serving sizes tell you how much nutrition you're getting from a particular food. They don't tell you which foods you need to stay healthy, though. That's where the U.S. Department of Agriculture's MyPlate comes in.MyPlate is divided into four sections with dairy on the side to represent the five food groups:
- fruits
- vegetables
- grains
- protein
- dairy
Once we know the types of foods and quantities we should be eating, it's easier to figure out how much of that heaping plate of food our bodies actually need as opposed to how much they want. Instead of going along with what your school cafeteria or favorite restaurant puts on your plate, you can take control by eating only the amount you need.
The Divided Plate and Other Portion Tips
Serving sizes on food labels and recommended amounts on the ChooseMyPlate site are usually given in grams, ounces, or cups. Of course, most of us don't carry around food scales and measuring cups. So how can we translate those amounts into quantities we can relate to? That's where the following visual cues come in. (Just be warned: Some might seem small, especially to recovering super-sizers!)
One easy way to size up portions if you don't have any measurements is to use your hand as a guide:- A clenched fist is about a cup — and a cup is the amount experts recommend for a portion of pasta, rice, cereal, vegetables, and fruit.
- A meat portion should be about as big as your palm.
- Limit the amount of added fats (like butter, mayo, or salad dressing) to the size of the top of your thumb.
Portion-Control Tips
Being aware of realistic portion sizes and using the "divided plate" concept can help you avoid overeating. But sometimes these visual cues can be hard — especially when foods are difficult to measure, like a sandwich. It can also be hard to estimate foods like chips and cookies that you might eat right out of the bag.More tips for portion control:
- Eat your meals on a smaller plate so your meal looks larger. A sandwich on a dinner-size plate looks lost; on an appetizer plate it looks downright hefty.
- Avoid taking an entire bag of chips or a container of ice cream to the couch. You're far less likely to overdo it if you serve yourself a portion in the kitchen first.
- Try single-serving size foods (like those cute little 8-ounce cans of soda!) to help your body learn what an appropriate portion size is. These days all kinds of snacks and beverages are available in "100-calorie" portions. Of course, the key is to eat or drink just one!
- Eat three well-balanced meals (with vegetables, fruit, proteins, and starch) and one or two healthy snacks at regular times throughout the day. Skipping meals or waiting too long between them can make you more likely to overdo it at the next meal.
- Add more salads and fruit to your diet, especially at the start of a meal. This can help control hunger and give a sense of fullness while controlling calorie intake.
- Try not to rush through your meals. Eat slowly and chew well — giving yourself a chance to feel full before you take more. If you do want seconds, go for more salad or veggies.
- Be aware that most restaurant portions are three or four times the right serving size. Try sharing meals with friends, ordering an appetizer as a main dish, or packing up the extra to take home before you begin to eat.
- Don't be tempted to go for the giant value meal or the jumbo drink just because they're only a few cents more than the regular size.
Most important, make it a habit to let your stomach rather than your eyes tell you when you're done with a meal. The key to maintaining a healthy weight is to listen to your body's natural signals about when it's hungry and when it's full. Sometimes these signals can be confused by constant overeating or constant dieting, which is why it pays to watch portion sizes and make smart food choices.
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