Teen Health Project

T F
June 2017
Monthly
Get off the couch!
Exercise is Key!
Get Moving!
Eat Healthy!

Table of Contents
4 Get off the Couch
6 Exercise is Key
9 Simple Exercises
11 Celiac Disease - a digestive disorder
14 Gluten-Free Recipes
18 Letters to the Editor

Delicious and fruity
Make it one of your nutritious habits

Get Off the Couch
There are plenty of fun activities that teens
can do with friends or without friends. In
fact, many activities do not even seem like
exercise. The list below are just a few of
the many fun activities.
With the computer, internet, television, and video
games, exercise for teenagers can be a difficult
task. The idea of getting up and moving is not
appealing. It is important for teenagers to
exercise. The American Heart Association
identifies physical inactivity as risk factor for
several health problems::
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Walking the dog
Riding a bike
Nature Hikes
Swimming
Climbing a wall
Jumping on a trampoline
Walking home from school
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Coronary artery disease
Stroke
Diabetes
High blood pressure
Obesity
There are many benefits to exercise.
Teens can build lean muscle and strong
bones. Lean muscle will help them burn
calories faster. Strong bones will prevent
fractures. Exercise leads to a healthier
self-image. It also leads to better sleep
and helps you cope with daily mental and
physical challenges.

The paseo club is the place to be for teenagers. The club is spread out
over 8 acres and has a 15,000 sq ft, 3 story Fitness and Spa Center. Kids
can enjoy our 15 Tennis Courts (yes, lessons are provided), a Junior
Olympic Pool and Jacuzzi. There is a poolside grill where you can hang out
with friends or just enjoy the atmosphere. The Paseo Club is definitely
where its at.

Exercise is Key
BY: CHRISTIAN GUYER
The Cardiovascular system is an organ system that permits blood to circulate and
transport nutrients, oxygen, carbon dioxide, hormones, and blood cells to and from the cells in
the body. This helps to provide nourishment and fight diseases. It contains the heart and blood
vessels.
So, why is cardiovascular exercise important?
Cardiovascular exercise stimulates the heart and lungs. The heart and lungs supply oxygen-rich
blood to muscles and tissues throughout the body, therefore, it is important to have good
cardiovascular fitness to produce energy. It also burns fat and increase the heart rate. This type
of exercise requires a certain amount of endurance over a long period of time.
Cardiovascular exercise is important to maintaining good health. There are
many benefits to cardiovascular exercise, in the next section, it summarizes
some of these benefits.

Exercise is key (continued)
BY: CHRISTIAN GUYER
Benefits:
Improved Heart Health:
The first one is an improved condition of your heart. Your heart is a muscle just like any
other, and in order for it to become strong it must be worked. If you fail to work it, it will weaken
over time, and this can cause a variety of poor health effects. By getting the heart pumping at a
faster rate on a regular basis, you will keep in shape and healthy. Too many people are getting
winded just performing simple exercises, such as walking up the stairs, and the primary reason
for this, is because they are neglecting to work their heart muscle.
Increased Metabolism:
Another reason to perform cardio is for its effects on the metabolism. Along with speeding
up your heart rate, cardiovascular exercise also increases the rate of various other processes in
the body, also known as your metabolism. In other words, the more intense cardiovascular
workout, the more noticeable increase to your metabolic rate, which will increase your
metabolism. An increased metabolism means an easier time maintaining or losing your weight.

Exercise is key (continued)
BY: CHRISTIAN GUYER
Improved Hormones:
Performing cardiovascular exercise also changes the hormonal profile in your body. It
releases endorphins which stabilizes mood. Those who exercise have a positive boost in mood
and lower rates of depression. Individuals who exercise regularly feel less stress because of the
stress-relief benefits of these hormones.
Improved Recovery Ability:
Certain types of cardio exercise, lower to moderate paced, can decrease your recovery
time. If you have just performed a hard session in the gym, hopping on the treadmill for a walk or
light jog will help to remove some of the by-products that were created during the lifting session.
This will help to reduce your onset of muscle soreness and help bring oxygen rich blood to the
muscle tissue improving in the repair and rebuilding process. That means you will be able to get
back to the gym quicker and work the muscles again.
In short, the cardiovascular system is important. It is especially important to exercise your
heart properly. It is important to keep moving, so you improve your self esteem and have a
better outlook on life and reap the benefits of cardiovascular fitness.

Simple Exercises

Just do it
Nike the official shoe of
Basketball

Celiac Disease a digestive disorder
BY: CHRISTIAN GUYER
Celiac disease is a digestive disorder that damages the small intestine. The disease is
triggered by eating foods containing gluten. Gluten is a protein found in wheat, barley, and rye. It
is also found in bread, pasta, cookies, and cakes.
When people with celiac disease eat gluten, the villi do not absorb nutrients. The villi are
tiny hair-like projections in the small intestine that absorb nutrients from food. They get damaged
when gluten is ingested and do not absorb the nutrients. The nutrients that are not absorbed
includes proteins, carbohydrates, fats, vitamins, minerals, and bile salts. People with celiac
disease can become malnourished.
Celiac disease has been evolving since 250 A.D when Aretaeus of Cappadocia, a Greek
doctor, included details of an unnamed disease in his writings. When he referred to his patients,
he described them as “suffering in the bowels.” In 1856, Francis Adams translated these findings
from Greek to English. In 1888, Samuel Gee linked diet to treatment. In 1952 Willem Karel
Dicke linked the ingestion of wheat proteins as the cause of Celiac disease. Over the next few
years, as more cases of celiac disease popped up, Anne Ferguson noted that the disease was
linked to gluten sensitivity.
Aretaeus of Cappadocia

Celiac Disease (Continued)
Celiac disease affects females more than males. The disease is a hereditary and
genetic disease. In 1986 1 in 5000 people were affected with celiac disease. Today 1 in 133
people are affected. The onset of disease varies. You can develop it at any age.
Symptoms of Celiac Disease are different in children than adults. Children can have
symptoms that include bloating, diarrhea, vomiting, constipation, gas, nausea, and stomach
pain. In adults the symptoms are anemia, depression, anxiety, seizures, tiredness,
headaches, tingling in the hands and feet, abdominal pain, intestinal blockages, and ulcers or
sores on the intestinal lining.
At this time there is no cure for celiac disease. The symptoms will go away, if you stick
to a gluten free diet. The only treatment for celiac disease is eating a gluten free diet. People
with celiac disease can live a long and happy life if they eat a gluten free diet.

Be Cool and Eat Healthy
Yogurt
Cheese & Crackers
Hardboiled Eggs
Celery sticks & Pretzels
Crackers & Fruit
Celery, Peanut Butter & Raisins
Granola bar

Gluten-Free Recipes

Gluten-Free Recipes (Continued)

Gluten-Free Recipes (Continued)

Gluten-Free Recipes (Continued)

Dear Editor,
Teen Obesity has more than tripled since the1970’s. Today, more than 1 out of 5 children
between the ages of 2-19 years of age has obesity. Obesity is defined as being grossly
overweight. When your BMI is over 30% you are considered to have obesity.
I am concerned about this growing problem. If teens don’t change the way they are, they
could have serious health problems. Health problems related to obesity are: Type 2 diabetes,
asthma, sleep apnea, bone problems, hypertension, and heart disease. All of which are
preventable.
The causes of obesity are an increase in junk food, drinking sugary drinks, lack of physical
activity, indoor technology (computer games, video games, television, etc), and genetic factors.
If parents got involved, and started exercising with their children or making family nutritious
meals, that would be one way of preventing or reversing obesity. Another way is for schools to
make the kids do more physical education than just the required 1 or 2 years.
I encourage parents, teens, family and friends to start getting healthy and exercising. This
may make a change in someone’s life. There are creative ways to get moving and to prevent
teen obesity. Some ideas would be to have kids watch TV while on the treadmill or play video
games from a stationary bike. For more information, I encourage your readers to use the
following websites:
1. obesity.org
2. cdc.gov
3. Adolescenthealth.org
Sincerely,
Christian Guyer

Dear Editor,
I am concerned about a particular teen health issue, that is affecting a lot of teenagers.
This health issue is depression. Do you know depression affects 1 out of 8 teens. By the time
they become an adult, 20% of the teens have depression. In my opinion that number is too
high.
Chances are that we know someone that has suffered from depression. With low self
esteem, bullying, and not to mention so many mean kids, it is no wonder why teenagers get
depressed. We have to ban together to stop this before it gets totally out of control. So, we
have to ask ourselves, what can we do?
I think that if we encourage teens to exercise 30 minutes a day, that will help boost and
stabilize moods. It is also great for their self -image, mental and physical well being. Exercise
releases endorphins, which are neurotransmitters that will increase mood.
There was a study performed in Britain. They selected 10 girls and 3 boys with
depression to workout 30 minutes a day, in which 3 of the days were with a trainer. The results
were a boost in mood and it cut depression down 63%. Eighty- three percent were no longer
depressed by the end of the study.
Exercise has so many benefits, but has never been used as a treatment for depression.
But if students, parents, friends come together and start exercising together, maybe we can
stop depression before it gets out of hand. So,I encourage your readers to start exercising and
enjoy life and be happy.
Sincerely,
Christian Guyer

My name is Christian Guyer. I am 15 years old and live in California with my
family, 2 dogs, a guinea pig and my fish. I am an avid gamer. I love to stream and
play Xbox.
On my spare time, I like to run with my dogs. I also like to code, when I was in
5th grade I scripted an app to help you with your studying. I called it Study Buddy.
Since then, I take classes on coding and code for fun.
I am pretty active. I go horseback riding, run, and like rock climbing. I eat a lot of
green leafy vegetables. Spinach is my favorite. I do not follow the health triangle,
even though I should. I do eat a lot of vegetables and protein.
My role models are Tom Brady and Rob Gronkowski. I like Tom Brady because
he strives to be the best. He is one of two players to win five superbowls. I like Rob
Gronkowski because he is one of the best players on the Patriots.