Teen Diet Follow-Up

     Okay, so I know some of you are eager to hear how this thing went. Can I just say that it's very VERY hard to expect perfection from a couple of teenage girls? But, that being said, I was not really looking for perfection per se; the idea was for the girls to see what it was like monitoring their calories and making healthful decisions. The goal part (to gain or lose weight) was just half of this huge responsibility.

     Some girls quit, new people joined, and others decided not to follow the rules. Thus, out of the information I do have, I've decided to zero in on a couple girls who I thought gave this a pretty good shot. For my next post I will be sharing excerpts from their food journals and personal thoughts concerning the challenge.

     For this post I have attached two example Teen Diet Challenge personalized guidelines. Each girl participating in the challenge was given their own general packet of guidelines, along with my contact information so that they could ask me any specific questions and share their struggles/triumphs with the diet.

     If you wish to create your own Teen Diet Challenge packet based on these guidelines, remember that calories matter. You can follow all of my rules (which you all should), but if the caloric information is wrong, the results will prove fruitless.

     That being said, I suggest cutting your daily calorie needs, based on your height and weight, by 500 in order to lose about 1-2 lbs. every week (increase calories by 500 to gain weight). If you are just looking to maintain a healthy weight, then the guidelines themselves will help you do just that.

    

Enjoy!

Ariana:

(1724 cal to maintain weight, 2200 to gain weight)

Exercise: I would definitely look into yoga. There are plenty of websites that can give you a quick workout that will tone and increase flexibility. Try to do 25-40 min of exercise each day.

• Breakfast: A high-calorie breakfast to keep you full until lunch. I would get at least 500 of you calories in at breakfast (it will kick-start your metabolism and give you lasting energy). You need a complex carbohydrate (like whole wheat toast, whole grain cereal, wheat or bran muffin), protein (egg, cheese, yogurt, milk, etc.), and healthy fats (peanut butter is great for breakfast; it’s high in essential fats/”brain food”).
• Lunch: pack if you can. Try to balance whole grains (crackers/breads) with low-sodium meat (deli meat is not the best pick. Tuna/chicken/turkey are good), greens (salads/raw veggies), healthy fats (olive oil, nuts, seeds, avocado, salmon, etc. Read my blog for more essential fats!!!). Lower sodium intake by snacking on fruits, veggies, and unsalted nuts. Limit fried food (although you want to gain weight, you don’t want to gain it in the wrong places!!). These tips will keep your energy up and the fats will do wonders for your hair and skin!!
• Snack: Have snack as often as you can to get in those extra calories (: Uncrustables/PB&J’s are great (peanut butter with anything!). Nutella is also a great source of fat and some protein. It’s really chocolaty and satisfying. Low-fat cheese and crackers/pretzels are great too! Try to balance a fat and a fruit/veggie.
• Dinner: similar to lunch. Lots of whole grains/good carbs (pasta, rice, potatoes, etc.). Load up on veggies. Dip bread in olive oil to add some extra essential fatty acids (again—read my BLOG! voguevitality.blogspot.com).
• Dessert: A little ice cream, yogurt, or a smoothie (yogurt, fruit, fruit juice, ice). Muffins and fruit bars are also acceptable.

*You can treat yourself a little on this diet, but be discerning so as not to stray from your dietary goals. Please look to my blog for advice and call me with any questions.

Assignment: record how you feel upon beginning the diet (starting the first day) in a journal. Continue documenting for at least a week; be honest!! I want to know if you feel any different and see if it works. I don’t need to know about weight gain/loss.

 

Kristen:

(2270 cal to maintain, 1730 cal to lose weight)

Exercise: Hockey, volleyball, weight lifting, Pilates. Since you’re an athlete, it shouldn’t be hard for you to fit in at least an hour of exercise every day.

• Breakfast: lean protein, complex carbohydrate, fruit. This can mean multiple things. Here are some examples: peanut butter on whole wheat toast and a glass of o.j., whole grain cereal with low-fat milk and a half cup of strawberries/blueberries, Greek yogurt (or any low-fat, low-sugar yogurt) with a medium-sized piece of fruit (apple/banana/orange) and toast. Call me for more ideas.
• Lunch: pack if you can. Try to balance whole grains (crackers/breads) with low-sodium meat (deli meat is not the best pick. Tuna is good, but lay off on the mayo. Veggie sandwiches w/ a little bit of cream cheese are amazing and healthy), greens (salads/raw veggies), healthy fats (olive oil, nuts, seeds, avocado, salmon, etc. Read my blog for more essential fats!!!). Lower sodium intake by snacking on fruits, veggies, and unsalted nuts. Limit crackers, chips, and salty/fried foods/pre-packaged snacks, bars (even special K), and other treats. These tips will keep your energy up and the fats will do wonders for your hair and skin!
• Dinner: similar to lunch. About 50% of your plate should consist of whole grains/good carbs (pasta, rice, potatoes, etc.). Load up on veggies. The protein in your meal should only be the size of your fist. Contrary to what people think, we get plenty of protein in most of our diets but not enough whole grains, fruits, and veggies.
• Dessert: yogurt is always good if you’re still hungry. Fruit and a little bit of sugar, fro-yo or low-fat ice cream.

*You can treat yourself a little on this diet, but be discerning so as not to stray from your dietary goals. If you want extra mayo on a sandwich at lunch, or a glass of lemonade (29g of sugar!!!), count that as a treat. Pick and choose your “cheating foods”, keeping them to a minimum. Please look to my blog for advice and call me with any questions.

Assignment: record how you feel upon beginning the diet (starting the first day) in a journal. Continue documenting for at least a week; be honest!! I want to know if you feel any different and see if it works. I don’t need to know about weight gain/loss.

*Notice similarities in each of the diets that everyone should follow