For Teens Only: Time for a Delicious gRAINBOW

grainbow-w-color-wsigMy 15-year-old daughter just loves grains. Her favorite—at least right now—is a mixture of
brown rice and quinoa. She gives this blend a high mark mostly for its nutty flavor and hearty texture. As a dietitian, I give it a high mark as a nutrient-rich choice that not only fuels her active muscles on the sports field, but doubles as brain fuel in the classroom. Her creativity inspired me to take a closer look at other grain combos. Continue reading

For Teens Only: Eat This Way to Banish Test Anxiety

New study shows getting enough of this common vitamin can help students fend of anxiety that can hinder academic performance.When anxiety is looming, it’s a good bet you’re not performing at your best, especially in the classroom. After all, anxiety can be a serious roadblock to your ability to stay focused, remember the lessons of the day and ultimately pass your exams. What’s more, reducing anxiety just may improve your academic performance – yes, improve. And, according to a new study, the road to a calmer you could start simply by upping your intake of vitamin C.

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For Teens Only: Breakfast Beyond Eggs

Non-egg-breakfasts-w-color-(c)Eggs are a great breakfast choice for teens with acne-zapping, brain-fueling, immune-boosting nutrients, not to mention all that muscle-building protein (for details see For Teens Only: Egg-Cellent News!). But you may not eat eggs or just like to enjoy them occasionally. If so, not to worry. There are plenty of egg-free breakfast options to help fuel even your busiest day.

Need inspiration? Here are six breakfast ideas to power up your morning without eggs:

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For Teens Only: Egg-Cellent News!

10_egg.ftwc-300-small-cIt’s official, whole eggs are back on the menu. Gone are the days… ok, decades … of banishing nutrient-rich egg yolks from the daily plate.

Yes, it’s time to overcome the unfounded fear that eating those golden yolks (and other foods) would raise blood cholesterol and increase the risk for heart disease just because they contain dietary cholesterol.

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For Teens Only: 5 Ways to Up the Power of Breakfast

High Protein Breakfast FoodsDon’t just eat breakfast, make it high in protein. It could help make you healthy, wealthy and wise. Well, I don’t know about the wealthy part, but if you have your health you have everything. Right?

This is especially true for overweight teens focused on achieving a healthy goal weight. In fact, teens who eat breakfast with at least 35 grams of protein are rewarded with a wide range of health benefits, according to university research. For all the study details, see our post A Breakfast with Serious Benefits.

For now, here are five simple ways you can power up your breakfast:

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For Overweight Teens Only: A Breakfast with Serious Benefits

High-protein breakfastIf you’re an overweight teen who regularly skips breakfast, you are missing out on some serious benefits, a new study finds. Turns out, eating one specific kind of breakfast can deliver a host of body benefits tailor-made just for you. This is not your garden-variety breakfast of cereal and milk, rather it’s a breakfast rich in one multitasking nutrient: protein.

When you make a high-protein breakfast part of your new morning routine, you could be on your way to preventing body fat gain, curbing hunger and keeping your blood sugar on a more even keel all day long. And, you’ll likely finish your day eating significantly fewer – yes, fewer – calories. Read on for all the details. This study just may be the inspiration you need to not only reclaim breakfast, but make it your most powerful meal of the day.

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For Teens Only: Finding a Better Yogurt (Part 2)

Greek cherry yogurt brandsWe shared our best pick of popular brands of regular cherry yogurt in a previous post. Now, it’s time to focus on Greek-style varieties. For this evaluation, we reviewed 8 popular brands (without artificial sweeteners), and they all have a lot in common.

First, all the brands have live probiotic cultures (one of eight things you can do to boost your immune health). Next, they all have some added sugar — 4 to 5 teaspoons per 5.3-ounce serving (less is best). (Note: The typical serving size for Greek yogurt is smaller than the typical 6-ounce serving for regular yogurt.)

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