1. BACK COVER
This book is written for all teens worldwide who have seen the need to eat healthily,
before the perils of old age catch up with them. Those who want to avoid the
unhealthy habits and the same illnesses they have seen their parents and most adults
suffering from.
It is amazing how even teens are being afflicted in this day and age with all kinds of
diseases, which used to be accustomed to the older generation.
What has brought about this change? Is it our over- modernised society? Is it the lack
of fundamental information or just unchecked habits that have gotten out of hands?
Something must be done and quickly too, as the future depends on you the teen. Sick,
obese, malnourished, anorexic teens will do poorly in every area of their life, as the
saying goes “A sound mind is found in a sound body.” It is very important that as a
teen, you set your priorities right, so that you do not abuse or under use the essential
nutrients your body needs, but eat correctly and in moderation to sustain a health
lifestyle.
The core of this book will explain to you, the essence of healthy eating, while
illustrating, exciting, interesting and yet thought-provoking knowledge about food.
It will transform your whole perception about what you put in your body and help
you to never want to be a junk eater again.
Your choice of food depends on how healthy you want to be now or in the near future.
It is interesting how nobody appreciates their health until they lose it. Take great care
of your health, as the food you feast on will ultimately reflect in your energy levels,
your ability to study and in fact in every other area of your life.
Remember that food additives in the form of preservatives, food colouring and flavouring are
deliberately manipulating your taste buds into thinking that this is what you really need and
you end up craving for such, when in reality, you are destroying your body cells.
Be wise, as what you have been trained to believe is food may necessarily not be what your
body needs. These cunning chemicals are successful in doing one thing and that is destroying
your future health, since its effects are not immediate, bur gradual.
Do not be careless with your human frame learn from this well sought after
book.
“In minds crammed with thoughts, organs clogged with toxins and bodies
stiffened with neglect, there is just no space for anything else.” Alison Rose Levy
“When it comes to eating right and exercising, there is no I’ll start tomorrow, as
tomorrow is disease.”

2. The Living
Or
Dead
Teen
Eater?

3. Laura Lyseight
Copyright Page
Visit www.successfulteens.co.uk
www.lauralyseight.com
www.succes4teens.info

4. DEDICATION
To Jesus, my source of wisdom and inspiration.
Mummy I love you more than ever. Words cannot express
how grateful I am for having such a wonderful mother like
you. You set me on the right path in every area of my life.
To all teens, who are conscious about healthy lifestyle.
For all teens who want to perform at their best and who
know that their health is of paramount importance in
achieving their God ordained purposes.
For all who know that they need the wisdom of God to
keep their temple as a living sacrifice and not abuse it with
unwholesome and chemically interfered food.

5. ACKNOWLEDGEMENT
What can I render to my God the keeper of my soul and
life? The one who renews my health each and everyday.
To my Jesus who shared his blood on the cross, so I will
have eternal life. His blood flows through me, so disease
cannot stay in my body. He teaches me to eat wisely and
shows me ways to look after my body with great care.
Who can be compared to Him? My true healer, physician
and friend. He gives me insight on how to life healthily, so
I can enjoy my life to the full.
You are my God and there is none like you. Your love
encompasses me on every side.

6. CONTENT
One To eat is a necessity
Two The 7 essentials
Three Human digestive system
Four Food-brain connection
Five Food-illness link
Six Health-wealth Bond
Seven Food as medicine
Eight Future Doctor
Nine Water and your health
Ten Food-skin link
Eleven Fasting
Twelve

7. Introduction
What is it that makes man think that, he can eat just about any
thing, put anything and everything into his body and still expect his
body to function well and carry him throughout his life?
Imagine a car that takes petrol as fuel, but this time being filled
with diesel, what will happen? The car will eventually break down
isn’t it? It is the same with our well-crafted and designed bodies.
Food is the fuel that powers and drives your bodies, and the kind
of fuel you indulge in, is very important to the perfect functioning of
your very life.
If the wrong kind of fuel is being pumped into our bodies, then
eventually the body cells give up and we die. Do not get me wrong,
we will all eventually die, but God has promised us long life in
health, so do not let your bad eating habits shorten your life.
This is what Michelle Obama America’s First lady had to say about
choosing to eat healthier. She talks often about her experience as
a busy, working mother trying to feed her daughters Malia and
Sasha, but relying too much on processed, fast food or takeout
meals like pizza, not realizing the toll it was taking on the girls’
health, and weight, until their paediatrician spoke up.
“The entire family began to feel better, she says, after she started
serving more fresh fruit and vegetables, eliminated processed
foods and cut back on sugary drinks. Her children were like
sponges, she said, and soaked up the information about what
foods do to their bodies.
She reckons now the girls are well informed, and says
affectionately, “They check-up a lot on what I eat, they started
schooling me and lecturing me about what I should be eating, and
what a carrot does, and what broccoli does. And sometimes they
look at my plate in disgust now.”
Statistics show that two out of three Americans are either
overweight or obese, and childhood obesity has tripled in the past
30 years. This same problem is being experienced in the U.K as
well, and permeating other countries like China, India, and Africa.

8. Mrs. Obama aims to pay more attention to childhood obesity and
hopes that America’s children and teens will do as her daughters
have done and help their families clean up their diets, too.
Your parents may or may not be encouraging healthy eating, but
be the pioneer in your family. Start eating correctly as you are
reading this book. It is not too late to make changes, as you are a
teen, who is still in the prime of your life. Your best years are
ahead of you.
Are you going to be choosing the path of the wise eater or join the
opposite?
You see God has fearfully and wonderfully created you. You are
created in his image. Watch what you put into your temple.
Everyday, you are encouraging your body to live on longer,
healthier and stronger or you are cheering it on to destruction. This
is simply happening by reason of what you decide to put into it.
To eat is an obligation, but learning to eat wisely and intelligently
has more to it.
Come along and let us discover how to take care of this beautifully,
carefully and wonderfully designed frame – the human body. Take
charge over what you eat! Do not be a JUNK eater.
Studies show that most of our diets are laden with dodgy amounts
of salt, empty calories from corn syrup and artery-clogging trans
fats. All these fast foods and unhealthy snacks (sugar coated
doughnuts, popcorns, crisps) are highly detrimental to our health,
but surprisingly enough, they have now become the norm in
today’s society. Over-sized food portions are no longer frown upon
and it is now taking a toll in the lives of a lot of teens, even our
babies too.
A word of advice; A healthy teen grows to become a healthy adult
and vice versa. There is a great need to cultivate eating right at
this time in your life, so that you do not become full of regret later.
“Those who think they have no time for healthy eating will sooner
or later have to make time for illnesses.” Edward Stanley.
As a teen mentor I am very interested in what teens do, most
importantly in the area of their health and nutrition, as I know this

9. has serious consequences in every area of their lives - their
academic performance, spiritual lives, financial aspirations, their
youthful exuberance and their overall out look in life.
In my teenage years I always asked my mum if there were any
adults above the age of forty, who did not suffer from one ailment
or the other and wanted to know what the cause of all these
illnesses were, as she was a nurse. Guess what my mother’s
answers were, to the first she said “Not that I know of” and to the
second she said, “I am not quiet sure, but it must have something
to do with what they eat.” With these two answers, I took a
decision to make it my personal quest to find out more about the
causes of ill-health and eating habits, that I almost ended up
wanting to read medicine to help the sick, but during my search I
discovered that most of the medicines doctors were trained to
prescribe medicine for patients which had chemicals that were
toxic to the body in the long ran, so this was not the necessary
answer.
As I grew up I was glad not to have read Medicine as it does not
address the root cause of ailments, but tries to only camouflage it.
My education (BSc) blocked me from delving more, but as soon as
I became an entrepreneur, working for myself I have gratefully had
the time to study more about my health, which has led me, to write
this book. The glory goes to God for keeping me healthy, coupled
with the knowledge He has blessed me with during my search,
especially in a specific field.

10. Chapter One
To Eat Is a Necessity
The Bible says that man shall not live by bread alone, but by every
word that comes from the mouth of the Lord. Food was first
mentioned in the Bible during the creation, when God gave man,
plants and animals to be his food and gave him control and charge
over all the things he had created.
We have been created to eat for sustenance, but life is not all
about food. Food should not rule over anyone, as that was not
God’s original plan. You have the rule over what you put inside
your body, not the other way around. You should not just eat,
because it tastes nice or just because food is available.
Many people in today’s society are controlled by food, because of
insatiable appetites and craving for food that are not even
conducive for the human body, as their taste buds have been
twisted with additives, flavourings and colourings.
It has been discovered that you can actually survive without food
for probably a period of three weeks, three days without water and
three minutes without air. This straightaway tells you the
importance and position of food in your life, on a scale of one to
three. Obviously the above predictions depend on your physical
condition.
Food is meant to bring you energy, health and vitality - not
disease, but we have abused food to the extent that it has now
become an enemy. Why should we over eat so that our bodies are
not able to cope, but become ill? To eat is a necessity, but life is
not all about eating. Eat in moderation, eat wisely, and eat so your
body does not feel the pressure to over work in its digestive
process.
1
1
Love yourself; Love your health

11. When you learn the art of eating correctly, no disease will be able
to attack your body. Learn to balance what you eat so your body
will not suffer later. Diseases have become so rampant in this
century mainly due to life-styles.
Think about this, your parents never had the diseases they are
complaining about today, when they were your age. The question
is how come these same once upon a time carefree healthy-
looking youngsters become older people riddled with all kinds of
illnesses? You see, nobody takes notice of their health until they
begin to have challenging health problems. They then fall prey to
all kinds of medications, seeking for healing in their bodies, which
would never have been an issue, if they had learnt how to eat
correctly in their teen years. The sad truth is that these chemically
based medications have terrible side effects.
What happens when we keep on pouring oil down a drain? Initially,
you would probably not notice any difference, but gradually the
drain will get blocked. In the same way analyse what will be
happening to your arteries, which is comparable to the drain?
Remember, your arteries are even thinner than the drain and are
easily clogged. The function of your arteries is to carry blood away,
so if they are blocked what will happen next?
Wisdom should be able to tell you that over a long period of time of
eating chicken and chips - full of oil, one thing is unavoidable. How
about continuously eating too much salted foods or drinking all the
carbonated drinks in the world? Too much salt in the blood
eventually results in high blood pressure. Too much sugar from
these carbonated drinks eventually gives rise to diabetes. Most
children born these days have these life-style diseases, even
before they enter the world. What do you personally think is the
problem? The source of these diseases sadly comes from their
parents.
You will agree that food is enjoyable, but unfortunately the
manufacturing companies have capitalised on this and developed
people’s taste buds to maximise their profits. They have
increasingly abused chemicals to stimulate people’s taste buds to
unhealthy and unwholesome foods, out of greed.
Interestingly enough, different cultures cook different kinds of food
and have their own style of cooking; it is heart-rending to know that

12. certain cooking styles and methods cause great harm to health.
These poor cooking habits are passed on from generation to
generation and a particular disease becomes a part of their race.
They normally do not notice that their style of cooking is causing
their problems and normally blame it on other things.
Food is used for all kinds ocassions. For recreation, for celebration
etc. We as a society have learnt to celebrate with food. This is
great as during Christmas, Easter, Thanksgiving, Birthday,
Christening you name it, food is normally what everyone looks out
for aside socialising.
Overeating is described as gluttony in the Bible and is unpleasant
in God’s sight. During most of our socialising, we indulge in one
thing that is overeating. Heaping food and devouring it might not
be the best for your body, but we all get got up in the spare of the
moment and this causes trouble.

13. Chapter Two
The 7 Food Essentials
The seven essential nutrients that the body needs in order to
function at its best–making the body strong and healthy are listed
below.
We as humans eat a lot of food. A typical human eats over a
thousand pounds of food every year, but why do we need all these
food? As a growing teen you need all these seven nutrients listed
below.
1. Carbohydrates
2. Proteins
3. Fats and Oils
4. Vitamins
5. Minerals
6. Water
7. Fibre.
These are the building blocks that help the body to grow.
Many times we eat and eat without even understanding;
• Why we need to eat?
• Why we need to eat what we eat?
• Why we need to eat more or less of certain types of food?
• What the correct portions are?
• How the body digests and assimilates the food?
I believe that knowledge of the way your body is designed to work,
is very important, as Bible declares that because of the lack of
wisdom, my people perish. A solid understanding of the
uniqueness of your body is a must, especially as you are young,
you can remould your mind into doing the right thing, as it is not
too late for you as it is for many adults.
Let us now look at what each of these listed seven food groups do
for our bodies and what foods contain them. 2
2
Love yourself, Love your Health

14. Carbohydrates
Examples of foods that contain carbohydrates are rice, pasta,
potatoes, bread, plantain, yam, cassava etc.
Carbohydrates are necessary in our diets, because their end
products after digestion releases sugar that gives our bodies
energy. We constantly need energy to carry out our daily duties.
However too much of carbohydrates may cause a few health
issues and concerns.
Too much sugar being released into the blood stream can cause
diabetes, or can be converted to fat, which ends up being stored in
all the unwanted places, with the most dangerous place being in
the arteries. If it only hides in the places that we easily see, like in
the hips, arms, and around the stomach, then it is not so much of a
problem, but it does not, as its effect shows in more than one
place. These fats also hide in the arteries where we do not see
with our naked eyes.
Protein
Some examples of protein foods are meat, poultry (chicken),
dairy products, eggs, fish, beans and vegetables. The latter was
not counted as containing protein till very lately.
Proteins help us to renew and repair worn out tissues. The end
products of protein are called amino acids, which enter the blood
stream. It helps us to repair worn out tissues and it is for growth.
Too much protein releases ammonia, which is the pungent smell
from urine. Remember the end products are amino acids and
amine is a combination of hydrogen and nitrogen. I have
discovered it is better to have more of plant protein than animal.
Do not cut out animal protein entirely, but eat it in moderation
especially if your former meals consisted of more animal protein,
gradually ease out of its indulgence.
It is better then, again to have more fish from clean water sources
than poultry and cow meat purely, because of the way they are
being reared lately for mass production to satisfy the ever-
increasing demand for the fast food restaurants.

15. Moderation like I said before is key.
Indulging in too much protein meals has been associated to kidney
problems. High-protein diets have long been known to accelerate
kidney disease in animal models so watch how much you eat.
Fat and Proteins
Some examples of foods that contain fats and oils are all fried
foods, anything creamy (ice creams, salad cream, mayonnaise) all
kinds of nuts etc. Fats are normally broken down into fatty acids
and glycerol. We need a certain amount of fat in our foods as they
help our brain well oiled and functioning correctly. The kinds of oils
being used in our foods today, like the vegetable and refined oils
are damaging to our health. The body does not make good use of
these, as it cannot digest them fully and they end up blocking the
arteries.
They are called the trans-fatty acids, since they are hydrogenated
during their extracting process and this breaks down their
beneficial components. You may not have heard of this before, but
this is what it is; Trans fats (or trans fatty acids) are created by an
industrial process that adds hydrogen to liquid vegetable oils to
make them more solid. Another name for trans fats is “partially
hydrogenated oils." Look for them on the ingredient list on food
packages.
Companies like using trans fats in their foods because they’re
easy to use, inexpensive to produce and last a long time. Trans
fats give foods a desirable taste and the way it feels in the mouth
(texture). Many restaurants and fast-food outlets use trans fats to
deep-fry foods, because oils with trans fats can be used many
times in commercial fryers.
Trans fats can be found in many foods – but especially in fried
foods like French fries and doughnuts, and baked foods including
pastries, piecrusts, biscuits, pizza dough, cookies, crackers, and
stick margarines and shortenings. You can determine the amount
of trans fats in a particular packaged food by looking at
the Nutrition Fact label. You can also spot trans fats by reading
ingredient lists and looking for the ingredients referred to as
“partially hydrogenated oils.”

16. Before 1990, very little was actually known about how trans fat can
harm your health. In the 1990s, research began identifying the
adverse health effects of trans fats.
Research has shown that the trans fatty acids are usually
saturated, while the good and natural oils are unsaturated.
The good fats that the body recognises are fish oils now called
omega -3 and oils from raw nuts, which have not been roasted or
cooked. These are the oils that feeds the brain to make it function
correctly.
Vitamins
Vitamins are essential substances that cannot be manufactured by
the body. We need small amounts of vitamins for growth and
development. Without vitamins the body cells cannot survive for
long.
The term vitamin is derived from the phrase vital amine. They are
vital unknown to most people.
There are two types.
• Fat-soluble vitamins (vitamins A, D, E and K) are usually
found in meat and meat products, animal fat and vegetable
oils, dairy products and fish. They are transported around the
body in fat, and your body stores any excess in the liver and
fatty tissues. This means you don't need to get them from
food sources every day, because they are easily stored.
• Water-soluble vitamins (B, C, folic acid) are found in meat,
fish, fruit, vegetables and whole grains. They are transported
around the body in water. This means your body can't store
them because you pass the excess through urine. You need
to eat foods containing these vitamins every day. Cooking
can destroy water-soluble vitamins, so steam, grill or use
waterless cooking pots, rather than boil.

17. Most times we lose out on our vitamins, as they are easily lost in
air or in the presence of daylight. What happens to a piece of
apple once you cut it open or you bite into it and leave it for a few
seconds? It turns brown in the cut or bitten section due to
exposure to air, meaning you have lost some of the vitamins.
We all need vitamins to live a long and healthy life, and a varied
diet is essential if we are to obtain the nutrients we need.
Plenty of foods naturally contain vitamins, and some popular foods
such as breakfast cereals are fortified with vitamins and minerals.
That said, it is not always easy to get all the necessary nutrients
from these foods: fruit and vegetables age (an apple in a bowl
loses vitamins hour by hour), and modern processing techniques
have considerably reduced the vitamin and mineral content of
many foods, so in spite of your bowl of cereal, you still eat a fresh
fruit.
Try to eat a wide variety of fresh foods. Frozen vegetables are also
a good option, but not the best option: they can often contain more
vitamins than vegetables stored for a long time at room
temperature.
Vegetables - A great source of vitamins and minerals.
Let us look at some nutritional values in some common
vegetables. I am not saying it is important to know the nutritional
value of everything you eat, but I am just drawing your attention to
some of food value from the foods we eat.
Broccoli (Raw)
Vitamins
Vitamin A (IU) 660

18. Vitamin A (microg retinol activity equivalents) 33
Vitamin B6 (mg) 0.175
Vitamin B12 (microg) 0
Folic Acid (microg) 0
Niacin (mg) 0.639
Riboflavin (mg) 0.117
Thiamin (mg) 0.071
Vitamin C (mg) 89.2
Vitamin E (mg) 0.78
Vitamin K (mg) 101.6
Minerals
Calcium (mg) 47
Copper (mg) 0.049
Iron (mg) 0.73
Manganese (mg) 0.21
Magnesium (mg) 21
Phosphorus (mg) 66
Potassium (mg) 316
Selenium (microg) 2.5
Sodium (mg) 33
Zinc (mg) 0.41
Other
Protein (g) 2.82
Fibre (g) 2.6
Water (g) 89.3
Carbohydrate (g) 6.64
Energy (Kcal) 34
Lipids (fats) (g) 0.37
Cholesterol (mg) 0
Spinach
Mineral Content Nutritional Value / 100 grams
Vitamin A 9,420 I.U.
Vitamin B .11 mg
Vitamin C 59 mg
Potassium 470 mg
Riboflavin .20 mg
Niacin .6 mg

19. Iron 3.0 mg
Calcium 81 mg
Phosphorus 55 mg
Carbohydrates 3.2 gm
Protein 2.3 gm
Calories 20
Carrots (Raw)
Vitamin A (IU) 12036
Vitamin A (microg retinol activity equivalents) 602
Vitamin B6 (mg) 0.138
Vitamin B12 (microg) 0
Folic Acid (microg) 0
Niacin (mg) 0.983
Riboflavin (mg) 0.058
Thiamin (mg) 0.066
Vitamin C (mg) 5.9
Vitamin E (mg) 0.66
Vitamin K (mg) 13.2
Minerals
Calcium (mg) 33
Copper (mg) 0.045
Iron (mg) 0.3
Manganese (mg) 0.143
Lima Beans Or Butter Beans
Lima beans also known as butter beans are the seed of a plant. It is eaten like
vegetables for food.
Nutrition Facts and Information about Lima Beans: Lima beans are
extremely rich in potassium with good amounts of magnesium, phosphorus,
sodium and calcium. It also has small amounts of iron, zinc, copper,
manganese and selenium.

20. Vitamin Content of Lima Beans: Lima beans are rich in choline. It has good
amounts of vitamin E, B6, thiamine, riboflavin, niacin and pantothenic acid. It
also has small amounts of vitamin K and folate.
Calorie Content of Lima Beans: 100g of Lima beans have 338 calories.
Calories from fat are 6.
Health Benefits of Lima Beans: Lima beans are good for lowering the blood
sugar levels, heart attack risk and for reducing the risk of diabetes. Lima
beans give energy to burn while stabilizing the blood sugar in the body. It also
helps to reduce blood pressure and eliminates cholesterol from body
Make it a point to incorporate raw food into your diet daily, so you
can have access to all the vitamins and minerals necessary for
building your immune system. Like I said before it takes the
digestive system a longer time to assimilate most of the complex
cooked foods that we eat, putting a toll on it.
Let us take a look at why our bodies need each of these vitamins
Compare the amounts of the Vitamin A in each of these raw
foods from the table; Broccoli = 660
Spinach = 9,420
Carrots = 12,036
As you can tell, the amount of vitamin A varies even from
vegetable to vegetable, so indulge in a variety of vegetables and fruits.
Did you know that these vegetables also contain certain
amounts of protein? Take a look at the table again.
Broccoli = 2.82gm
Spinach = 2.3gm
Carrots = 0.93gm
Vitamin B: There are different forms of this vitamin

21. • Vitamin B1 (thiamine)
• Vitamin B2 (riboflavin)
• Vitamin B3 (niacin or niacinamide)
• Vitamin B5 (pantothenic acid)
• Vitamin B6 (pyridoxine)
• Vitamin B7 (biotin)
• Vitamin B9 (folic acid)
• Vitamin B12 (cobalamins)
The B vitamins are necessary in order to:
• Support and increase the rate of metabolism
• Maintain healthy skin and muscle tone
• Enhance immune and nervous system function
• Promote cell growth and division—including that of the red blood
cells that help prevent anemia.
• Reduce the risk of pancreatic cancer, one of the most lethal forms
of cancer, when consumed in food, but not when ingested in
vitamin tablet form.
All B vitamins are water soluble, and are dispersed throughout the
body. Most of the B vitamins must be replenished regularly, since
any excess is excreted in the urine.
SOURCES OF VITAMIN B
The different types of vitamin B all have their own health benefits,
but they also work together to help the body function in a number
of ways. The vitamin B complex boosts metabolic function;
promotes skin and muscle tone; boosts the immune and nervous
systems; and promotes cellular metabolism, growth, and division.
The vitamin B complex promotes cardiovascular health, improves
energy, and helps prevent depression. Deficiencies in certain B

22. vitamins can result in such illnesses as beriberi, anaemia, heart
disease, and birth defects.
Vitamin B is water-soluble, so it must be replenished every day
through the diet or supplements. There are many foods rich in
vitamin B. Some natural sources include bananas, potatoes,
lentils, other whole grains, chilli peppers, green vegetables, eggs,
dairy products, and meats including turkey, tuna, and liver.
Brewer's yeast, used to make bread and beer, is an excellent
source of Vitamin B. Any food or beverage made with brewer's
yeast is rich in vitamin B. However, consuming beer in excess will
have adverse health results, and alcohol interferes with the body's
absorption of vitamin B-1, so be careful not to defeat your own
purpose
Fibre
Another name for fibre is roughage. To get all the fibre that your
body needs, you need to bring about certain changes to the diet
like switching from white bread to brown bread, reducing
consumption of sweets and candies and increasing the intake of
fruits. Include salads in the meals. Have more of sprouts and
whole grain cereals and pulses that are high in fibre.
Fibre is an important component of a healthy balanced diet. We
get fibre from plant-based foods, but it's not something the body
can absorb. This means fibre is not a nutrient and contains no
calories or vitamins.
• Fibre helps your digestive system to process food and
absorb nutrients.
• Fibre lowers blood cholesterol.
• Fibre helps to control blood sugar levels, which in turn
controls appetite.

23. There are two types of fibre: Insoluble and soluble. They are both
indigestible (breakdown); therefore they do not get absorbed into
the blood stream.
Soluble fibre forms a gel when mixed with liquid, while insoluble
fibre does not. Insoluble fibre passes through our intestines largely
intact.
Insoluble fibre
This is found in the following foods:
• Beans
• Brown rice
• Fruits with edible seeds
• Lentils
• Maize
• Oats
• Pulses
• Wheat bran
• Wholegrain breads
• Wholegrain cereals
• Wholemeal breads
• Wholemeal cereals
• Wholemeal pasta
Soluble fibre
This type of fibre lowers cholesterol levels and controls blood
sugar. It can be found in all fruit and vegetables, but the following
are rich sources:
• Apples
• Barley
• Citrus
• Guar gum
• Legumes
• Oats
• Pears
• Strawberries.

24. Current advice says adults should aim for 18g fibre a day. Most of
us eat less than this, and The British Nutrition Foundation puts the
average adult intake at 12g.
Most processed foods have been tapered with, so much that they
contain no fibre, all the fibre have literally been striped off. Cakes,
muffins, Example let us take brown and white rice. The rice plant
naturally produces rice in the unrefined state as brown, which is
bursting with goodness and fibre. It is then taken into a factory to
be polished white and perfumed, thereby striping it of its natural
nutrients.
The polished rice, now becomes convenient to cook and it is
assumable palatable, but the truth is, it is now purely
carbohydrates and that is the only food value left.
As it is rid of any fibre especially if not combined with a fibre
source condiment (vegetables), the teen feasting on this meal is
bound to suffer from constipation. Most over-processed starchy
foods cause a lot of constipation.
What is constipation, you may want to know? It is a condition that
prevents the easy release of solid matter, when visiting the toilet.
This should tell the teen experiencing this problem that their diet
lacks enough fibre.
Incorporate more fibre into your food.
Minerals
There are 14 essential minerals, some of which are required as
catalysts rather than as building blocks. They are inorganic
elements found in food, which the body cannot synthesise. Mineral
nutrients are essential and vital components of all living cells and
are involved in the metabolism of the body.
Seven of these are major minerals-
o Calcium,
o Chloride,
o Magnesium,
o Phosphorous,
o Potassium,

25. o Sodium
o Sulphur.
o The remaining seven are called trace minerals, such as iron
and zinc.
Magnesium
Magnesium is a vital element as it is involved in a whole lot of basic
processes.
• It oxidizes fatty acids.
• Preventing the formation of “bad” cholesterol.
• It helps make DNA;
• It is needed for brain and immune function.
• Without it nutrients such as boron, potassium and vitamin B6 won’t
work properly.
Good dietary sources include dried peas and beans, nuts, whole
grains, dark green vegetables and soy products.

26. Iodine
Iodine is a trace mineral needed for proper mental and physical
development. It’s used in cell respiration, metabolism of nutrients and
production of energy, for nerves, muscles, skin, hair and teeth; and for
repairing damaged tissues.
80% of it is found in the thyroid (a small gland in the neck) which
regulates hormones for metabolism. Too little of it will give you cold feet,
skin problems, insomnia, tiredness, weight gain and even goitre.
Seafood and sea vegetables are great sources of iodine and, if
they’re grown in iodine-rich soil, green peppers, asparagus,
lettuce, mushrooms, and raisins, among others.
Chromium
Chromium is an essential mineral not made by the body, and important
for the metabolism of carbohydrates and fats.
You need it for brain function and to activate numerous chemical
processes, including the regulation of insulin.
Find it in liver, beef, apples, eggs, bananas, chicken, oysters, and
green peppers.
Copper
Copper plays a key role in the transport and absorption of iron, a vital
constituent of red blood cells. It’s needed to build skin, bones and
connective tissues, and for multiple enzymatic processes, and it protects
against osteoporosis. It’s an important mineral for the immune system,
nervous system and cardiovascular system.
It’s an excellent antioxidant and it might help prevent degenerative
diseases or conditions such as
Premature ageing, heart disease, arthritis, Alzheimer disease, or
diabetes.

27. Selenium
Selenium is used for skin problems, infertility, asthma and
postmenopausal conditions.
Unfortunately, much of the selenium in foods is lost during processing, but
good sources include brazil nuts, barley, oats, onions, garlic,
mushrooms and broccoli.
Nursing mothers should note that human milk is much richer in selenium
than cow's milk.
Manganese
Not to be confused with magnesium, manganese is used for treating
premenstrual syndrome and to keep bones, skin and cartilage healthy.
It performs an important function in protecting cells from free radicals and
helps metabolise cholesterol. One recent study on Mexican infants found
that children who took manganese supplements grew faster and taller
than others.
Zinc
Zinc is essential for the production of certain hormones, a healthy immune
system, skin and bone formation.
You can’t grow and develop normally without it. It’s also used a fair
amount to help shorten the duration of common colds.
People who are deficient in zinc are prone to getting more frequent and
longer lasting infections of various types. Men suffering from infertility
may see some improvement in their testosterone levels after taking it.
Teenagers are often low in zinc, and also tend to have more skin
problems as a result. Oysters are terrifically high in zinc.
Otherwise, chicken, beef, milk, turkey, cheese, and yoghurt will
also work.

28. Lately, scientists have produced a large body of research, which suggests
we can often benefit from taking a high quality vitamins and minerals
supplement. Particularly if you are interested in optimal health and the
avoidance of chronic degenerative disease as most of the adults you know
maybe experiencing now.
It is not my intention to bore you with all these facts, but it is better
that you have an idea on what will aid the proper functioning of
your body, than you walking about ignorantly until you are notified
of a disease you never expected. This happened to me and I share
this in my book “You Too Will Conceive.”
Do not be found wanting when it comes to your health, learn to
look after yourself the way God intended.
For most teens this might be the first time you are hearing about
things like these. All these minerals are so important, but only a
few know their need.

29. Three
Meeting Your Dietary Needs
Has it ever crossed your mind why this generation is eating more
and more food and yet are said to be malnourished?
Most teens are not meeting their dietary needs for their age. The
reason being that most of the foods they indulge in lack the
essential nutrients for their growing bodies, they are mainly high on
calories and nothing else in the way of the vitamins and minerals
which the body needs and craves for.
We have all been programmed, myself included thinking that the
more we eat the more we become satisfied, but that is not the
case. You probably have a meal then after a few hours you start
feeling hungry again, so you say to yourself, as a signal is sent to
your brain that you are hungry so you go and eat more. These
meal maybe 90% calories with only 10% of what the body really
requires. What will your body do with the extra 90% calories after it
uses the 10%. Guess what it will do, it will store it as fat. Can you
begin to see the picture?
All that your body needs is more vitamin and mineral packed foods
and it will function perfectly. Most times our bodies get surprised at
the junk that we throw into and the body rebels when it does not
know what to do. How does it rebel? You may want to know,
causing you to feel sick and unwell.
Our bodies rebel in so many ways that we do not understand.
Some we get diahorrea, which is the body’s natural reaction when
it encounters poison. We get headaches indicating most times, the
lack of water in our bodies or constipation. Then again we get
fevers, rushes, flu and all these are telling our bodies one thing “I
am being fed junk.”
Everybody needs to meet their dietary needs especially the teen
body. Your teen body requires all the nutrients we talked about in
the above chapter and more. Do not try to skip meals, as you

30. might be thinking of starving your body to stay thin, this is
completely wrong and your body will only rebel. Never at anytime,
are you supposed abstain from food unless of cause you are
fasting and waiting on God.
Nutrition is the bedrock for growth and health especially at this
stage of your life, so why will you decide not to eat? Choose the
foods that you enjoy, make a variety of healthy foods available
and keep your kitchen free of empty calorie snacks. Keep
plenty of fruits, vegetables, whole grain snacks and healthful
beverages (filtered water, herbal tea, occasional fruit juice) around
and easily accessible so you, become used to reaching for healthy
snacks when you are hungry instead of empty calorie snacks like
soda, chips, or cookies. Avoid skipping breakfast
Skipping Meals: A Common Pattern of Consumption
Teens skip meals for a variety of reasons, including irregular
schedules, convenience, work and social activities. Up to 50% of
teens skip breakfast at one point or another. Breakfast is actually
the most important meal of the day!
What can you do? With regard to breakfast, let your teen know that
skipping breakfast can slow their metabolism contributing to weight
gain and poor performance. A busy lifestyle or running late are
often reasons teens skip meals.
To combat this, have a supply of ready to eat healthy food items
available that your teen can grab and go in the morning.
Snacking: A survival Technique for Teens
Snacking doesn't have to be a bad thing. It can help maintain
energy levels particularly in active and growing teens.
Because of the 'skipping meal' factor, many teens fail to eat three
regular meals per day, thus snacking can actually be beneficial to
ensure adequate caloric intake.
The key however is encouraging teens to consume snacks that are
nutrient

31. Four
Digestive System
Your body is designed such that, it can digest the 7 essential food
groups and make the nutrients available to you, as well as get rid
of the waste products that the body does not need. Our digestive
system is very complex and knowledge of how each part functions
is very important. I believe you by now know a little bit about what
happens to the food you eat. I also want to believe that it is not just
head knowledge for passing of exams, but you apply what you
know to your daily life.
Broadly there are 12 parts of the digestive system.
Namely:
The mouth
Oesophagus or Gullet
Stomach
Liver
Gallbladder
Pancreas
Small Intestine – 1) Ileum
2) Duodenum
3) Jejunum
Large Intestine
Rectum
Anus
The Digestive system actively involves the use of 7 main digestive
enzymes. What are enzymes you may want to ask? Enzymes help
us to break down our food. Broadly these enzymes fall into 3
categories:

32. • Metabolic Enzymes: These enzymes stay in our bodies and
help us build and repair cells and tissues. They also help us
to build a strong immune system.
• Food Enzymes: These can be found in raw and uncooked
food.
• Digestive Enzymes: These help to breakdown cooked or
dead foods, as cooked have lost the live enzymes. Cooked
foods place a demand on the body to supply enzymes to
help digest it.
Now let us take a look that what your main meal consists of. Are
you mainly feeding on dead foods, that food that have been
cooked or are you eating more fresh foods? The human body is
not designed to eat mainly dead foods. The more dead foods you
engage in, the more you are putting pressure on your digestive
system and depleting your enzymes which are supposed to assist
you in a life time.
Over- indulgence of the kinds of foods most teens find themselves
eating results in insufficient digestive enzymes and incomplete
digestion of food. The digestion of these foods take anything from
24 hours to 72 hours depending on how much difficulty you have
placed on your digestive system.
The 7 Main Digestive Enzymes:
 Protease- Digest protein – anxiety, cancer, viral infection
 Amylase- Digest carbohydrates – skin problems, liver and
gallbladder disease.
 Lipase- Digest fats – high cholesterol, obesity,
 Cellulase- Digest fibre- gas, bloating, allergies, yeast
infection (candidiasis)
 Sucrase- Digest sugar – lung problems, asthma,
depression
 Lactase- Digest dairy products – Discomfort caused by
lactose intolerance
 Invertase- Splits sucrose into glucose and fructose –
produces acidic condition in blood stream

33. Five
Brain-Food Connection
Do you know there is strong link between what you eat and how
perfect your brain functions? Your brain feeds from whatever you
put inside your body, so you should make it a matter of importance
indulge in foods that sharpen and help with your memory.
I guess you have never seen your brain before, just like me, but
we all know we have a brain, that is why we are able to do the
things we do. Our brain account for a small amount of our total
body weight, but drains a lot of energy from us. This shows that in
order to keep the brain active certain nutrients must be in place.
I do not want to go into the scientific parts of the brain, but
understand that your brain can be divided into 3 broad parts; the
fore brain, the mid-brain, and the hindbrain. The fore brain is
highly dependent on glucose, hold on a minute, but on a particular
kind of glucose, not the one found in soda and fizzy drinks, but a
constant supply of those found in fruits, vegetables, grains etc.
Presume what happens when your glucose level drops? You begin
to get confused and I talk about in my book “Don’t Learn 4
Exams” on how some students even forget to spell the word “the”
during exams.
Note also that too much of glucose may not be necessary for the
brain as it could slowly, but surely damage brain cells. For your
brain to work at its best Michael Green of Aston University in
England suggests you have smaller regular meals which contain
25 grams of glucose, as you might be wondering if you have had
this amount, you can find it when you eat a banana or apple.
Generally the brain is made up of 60 percent fat, the brain’s rough
surface is bathed in fat. The type of fat intake is very important as
not all fats are supposed to be consumed. Most of the fats that we
use for cooking and especially the ones that the fast food
restaurants use are called trans-fatty acids which are not produced
naturally, but have been hydrogenised and rendered saturated and
therefore become bad for the body’s use. The unsaturated fats

34. found in nuts, fish and olive oils are the ones that the brain needs
for perfect functioning. TALK ABOUT WATER
I know you have heard the saying “You are what you eat.” Let us
look further into this statement, it means if you are always falling ill,
then what you eat is causing the ill-you. The more processed foods
you eat, the more preservatives and additives that the body does
not need ands thus putting a lot of pressure on the brain.

35. Six
Food-illness Link
As a teen you must have noticed that there is an increase in every
kind of disease that there is on planet. Have you ever sat down to
wonder why? Why on earth are babies being born with diabetes
and other ailments? Why are people using their own money to buy
diseases? Many peoples taste buds have been trained to eat and
enjoy only junk food, why is that? The food we eat should help
nourish and heal the body rather than destroy and kill it.
As a teen you have such bright future ahead of you, make it a part
of your life-style to eat aright now. Most adults have not got a clue
about the fact that most of the diseases they are suffering now had
their roots in their eating habits when they were teens. Your
digestive system as you now know, does not need a lot of the
deadly stuff.
I programmed my mind to think CANCER anytime I went passed
by a fast food restaurant and smelt all the hydrogenated fats
coming from the fries.
As I see it, every day you do one of two things: build health or
produce disease in yourself. Adelle Davis

36. Seven
Health-wealth Bond
“ The first wealth is health.” Ralph Emerson
If you think you have no time for healthy eating, then you are of
most teens to be pitied. At this moment in your life, you have no
serious issues as that of your hormones playing game with you.
Do everything on your part to stay healthy, because you might not
know how blessed you are until you start having pains in certain
parts of your body that you never knew existed.
Depending on your background, you may know a lot about what
foods to eat and what not to eat. For some privileged teens, whose
parents are health conscious, the work involved in taking a
decision to eat healthily can be very easy. Whereas for those
whose parent depend on fast foods it becomes a different and
difficult ball game.
Have you noticed how vibrant you have been from your early age
till now, you look good, feel good and you are generally free from
any life-threatening illness. Remember your now aching parents
felt just like you some years back. You may probably e suffering
from silent illnesses especially if the food fast man or lady is your
best friend. The truth is you cannot abuse your body and still
expect to be healthy.

38. Eight
Food As Medicine
“The wise man should consider that health is the
greatest of human blessings. Let your medicine be
your food and your food your medicine.”
Hippocrates
Is the food you eat daily acting as medicine for your
body’s healing or is it acting as poison? This profound
quote is saying a lot on how the food we eat needs to
become our medicine. In other words our bodies need to
utilize the foods we eat, to heal itself.
No amount of medicine is as good for you as the right kind
of nutrients in your food can. We most times think food is
less powerful than drugs, but the right kind of food put into
your body is a blessing, which will ward of disease.
What is the kind of food that manufacturers and farmers
are producing now for our consumption? Technological
advancement and the greed of man is turning our foods
into poisons that our bodies cannot recognise, there our
bodies identify them as germs.
Pesticides and herbicides are sprayed on the produce to
prevent pests or weeds attacking them before they are
harvested. These chemicals interfere with the genes of
man as he eats them. The introduction of synthetic chemicals into
agriculture in the 20th Century as had a severe impact upon the health of all life
on Earth. Our food supply has become toxic, arable land ruined, many animals
poisoned and killed .. all in the name of growth, surplus, profit.

39. Statics says that the biggest danger from pesticide exposure is not from the
immediate effects, but the harm that comes long after exposure or from
repeated, low-dose exposure. Of the 26 most widely used pesticides in the U.S.,
12 are said to be carcinogens. Americans use approximately 380 million pounds
of pesticides per year.
Recent data collected by the EPA (Environmental Protection Agency) reports that
in the U.S. approximately 5 billion pounds of active pesticide ingredients are
applied annually. These tremendous amounts of poisons entering our
environment and our bodies create great concern among many of us.
A recent University of Washington (2002) study found that 109 out of 110 urban
and suburban children had pesticides in their urine samples.
Food grown on certified organic farms contains significantly less pesticide residue
than food grown with synthetic pesticides. That seems obvious, but the evidence
for this fact has only been available since 2002, according to Sandra Steingraber,
PhD. Research has shown that children fed organic food have lower residues of
certain pesticides in their bodies than children fed conventionally grown food.
This information is not to scare you, but to open your
understanding and also to help and encourage you to
plant your own foods in your garden, as you may not
necessarily have to put in all the fancy chemicals that the
commercial farmers use because they produce on a large
basis.
Ask yourself: Where does this food come from?
Look at the ingredients listed on food. It can be confronting and confusing, but in
general try to avoid preservatives, artificial colours and flavours.
If you have children, bring them up to do the same.
The 1900 rule is a good rule of thumb. Did this food exist prior to 1900? Then it
probably is ok to eat (not genetically modified).
Eat a variety of fruit and vegetables from organic, sustainable farms and from the
ocean.
Fruit and vegetables are picked unripe, sprayed with chemicals to increase shelf
life and trucked large distances to cities and supermarkets. Try to eat locally.
Try to source wild foods - catch your own fish, eat kangaroo (if you live in
Australia!), seaweed and ocean vegetables.

40. Nutrition is an important part of being healthy. Far to often we give little thought
to what we are eating. We eat for pleasure, out of habit. Be aware of what fuel
you are giving your body!

41. Nine
Future Doctor
“The doctor of the future will give no medicine, but
will interest his patients in a care of the human
frame and in the cause and prevention of disease.”
Thomas Edison
The first law: Above all is respect for the right of every individual to medical freedom,
individual choice, and informed consent.
The second law: Use watchful waiting unless faced with an emergency. Nature requires time
to heal. Symptoms are evidence that healing is taking place. Suppressing symptoms
interferes with natural healing processes and may promote chronic disease.
The third law: Engage the body’s powerful healing forces with natural healing methods as an
alternative to prescription drugs, over-the-counter drugs, and even surgery. The key to
healing is often found in correcting a deficiency or toxicity in the body.
The fourth law: Check these ABCs before taking any drug, including any over-the-counter
drug: a) a family history of adverse drug reactions; b) any health conditions that may be
adversely affected by the drug; c) any herbs, supplements, or other drugs also being taken
that may interact harmfully.
The fifth law: Seek the lowest recommended dose and the shortest possible duration of time
if drugs are taken.
The sixth law: Trust in the body’s miraculous innate healing potential, and never lose hope,
nor take away hope from others.
The seventh law: Live a lifestyle of wellness. Profound health benefits, as well as the
prevention of chronic illness later in life are possible.

42. Ten
Water and Your Health
Water is life’s mater and matrix, mother and medium. Without
water there is no life. Albert Szent-Gyorgyi
Water is your lifeblood, it is your ultimate health drink and seventy
percent of your body is made up of water. Water is necessary for
all body functions. Take for instance it acts as a lubricant for
moving your joints, and any part of your body that moves. Your
brain as discussed is largely made of water. It helps with digestion
and keeps your skin looking smooth and young. It helps to take
toxins out of your body, especially when sweating or passing out
urine.
Water is the most natural and healthiest drink you can indulge in
as it has no calories or cholesterol, but contains vital minerals for
you. Fresh pure distilled water is what your body needs to function
at its best as it contains no contaminants (metals or plastics)
What do you think dehydration does to your body? Imagine a car
running on low fuel, what will eventually happen to it?
Dehydration simply means your body is loosing out on more fluids
than it is taking in. You may be curious to find out how your body
continuously looses water. Through breathing, through sweating,
through crying, spitting, urination, defecation.
These are a few of the signs that show one is dehydrated:
You normally have dark yellow urine, which has strong smell of
ammonia, dry mouth; you experience headaches, which are
normally brought about by constipation. Heartburn is known to be
lack of enough water in the upper part of the digestive system;
even people suffering from joint pains (arthritis) also have water
shortage in the blood.

43. Even asthma attacks are traceable to a form of drought in the
body. Sufferers can make it a point of fact to drink more water and
subsequently see their freedom from this disease.
Can you begin to see first hand the effects of lack of water in your
body?
Interestingly enough most people lack this knowledge and are
reaping disastrous effects. I discovered that even diseases like
high blood pressure, diabetes, high cholesterol, and depression all
have their root and source from dehydration.
• Water is the only substance on earth found naturally in three
forms – solid, liquid and gas.
• You can survive about a month without food, but only 5-7 days
without water.
• A dairy cow has to drink 4 gallons of water to produce 1 gallon
of milk.
• Cold water is absorbed into the body faster than warm water.
• Driving a car in the city typically results in the loss of as much as
half a litre of water an hour, which can trigger emotional
changes that can lead to road rage. (Source: the National
Mineral Water Information Service)
• Even at rest skin your skin can lose up to half a litre of water into
the atmosphere every day, and during hot weather it will lose
even more.
• Your brain tissue is 85% water. Messages from your brain to
everywhere else in your body are transported on ‘waterways’.

44. • The air that we breathe out is saturated with water, through this
alone we can each lose about one third of a litre of water every
day.
The foods we eat normally contain a certain percentage of water
and add up to our daily water intake.
Dry foods have less water than foods found in their fresh
states: here some facts on some common foods contain;
• Baked potato - 70% water
• Mushrooms - 90% water
• Tofu - 85% water
• Bagel - 35% water
• Pineapple - 80% water
• Tomato - 95% water
• Apple - more than 80% water, about 4% of an apple is made up of
vitamins and minerals
• Chicken - 75% water
•
This information should help you make a decision on the type of
food you put in your body. You need to eat food; especially fruits,
so you know you are hydrating your cells as much as possible.
Dried fruits can be eaten, but occasionally as their natural source
of water is dried out.
Have you heard the osmosis ?

45. Eleven
Foods That The Bible Discourages

47. Eleven
Healthy Shopping
When you go shopping, it is important what foods you pick off the
shelves and place in your shopping basket. I normally marvel at
what I see in most people’s shopping baskets. Have you ever seen
somebody with all the junk in the world or could that person be
you? The supermarket displays all kinds of foods, healthy, semi-
healthy and unhealthy. The majority of people on their typical
shopping days go through which aisle and I am asking you the
same?
You see, make it a point never to go shopping on a hungry
stomach, like I used to do. As soon as you get there you want to
eat every you set your eyes on.

48. Twelve
Your Health and Exercise
Have you already noticed that most of the adults you know have
health problems caused by desk-bound jobs that demands that
they do long hours, limiting their ability to exercise. My simple
advice to all the teens I coach is to at least walk for 20mins on
days when they are very busy and cannot find time to exercise.
Exercising is so subtle that it does not show immediate results.,
but its benefits are second to nothing good you can do for your
body.
I agree with the Bible that spiritual exercise profits the most, which
is rightly so but you must equally exercise your body too, as
without being healthy, you might not even get to read your Bible or
even pray. Your body is designed such that exercising your
muscles will help strengthen your body and hold up in your future.
The US First Lady Michelle Obama advocates healthy eating and
exercise as a way to tackle childhood obesity, and I support her
hundred percent.
Why are more and more teens undergoing surgery to reduce
obesity when if they lead a more active life-style instead of
slumping infront of television and playing all the playstation
games, there would be no need to go under the knife.
Researchers at Memphis State University and the University of
Tennessee explored the link several years ago and were
startled to find that kids' metabolisms were lower while they
were watching television than when they were resting and doing
nothing at all! The typical teen now spends almost 30 hours a

49. week in front of the something that renders them inactive, while
eating high fat snacks.
As a teen, you can help yourself greatly by in cooperating
exercise into your lifestyle. Nobody can help you unless you
decide to help yourself. You need to be self-motivated,
challenged and make a conscious effort to exercise this body
God has given you.
Great Exercises for Teens
Aerobic exercise is perfect for teens who are independent and
like variety. Some possibilities include running, in-line skating,
cycling, swimming, power- or race-walking, tennis, full-court
basketball, aerobic dancing, kick-boxing, hockey, soccer,
rowing, cross-country skiing, jumping rope, handball, ice-
skating, and trampoline. Make exercising fun, you can do it with
others, with music, anything to help you get into the grove.
Exercise should never hurt, although a little muscle soreness
can be expected, especially in the initial weeks of a workout
program. It is advisable to do some warming up and stretches
before the actual exercising. Now there videos to help with
exercising as well as Nintendo Wii. I personally use a video
called BELLY TWINS for belly dancing, which I enjoy very much.
As a teen take note that your bones have not finished the growth
process, so you can get involved in games that can help you
grow taller like Basket Ball and Volley Ball. You can also get
involved in body building if you are too tall and
The American Heart Association suggests that teens raise their
heart rates for 20 minutes without stopping, three or more times
a week. Choose fun physical fitness activities that also make
you sweat and breathe a little deeper than your normal breathe.
Why would you like to fight against something like exercising
when its benefits far outweigh its opposite? What have you got
against walking, when all you have to do is step out of your front
door and put your left foot in front of the right, funnily enough it is
that easy. You do not always have to be driven about.
The next best thing to do after walking is running. You need to
buy yourself a pair of comfortable running shoes and voila you

50. are on your way. Guess what running will be doing for you, in
your old age? It will reduce the chances of you ever getting a
stroke or heart attack. I believe you have heard about these and
have heard people die of it.
Your heart becomes stronger and more powerful to pump blood
around your whole body, which makes your brain more alert and
makes all your organs to function properly. You can take a jog
around your house, then to a nearby park in your
neighbourhood. Watch the way you feel after a run or jog. If you
are somebody who is not used to this, start slowing maybe just
walk to school instead of in a car that is if your school is close
by. Notice how you feel in class. Your concentration becomes
high as you have sent blood rushing to your brain. Do not be
jealous of kids who come to school in their parents posh cars.
They are being more harmed than you, remember, you have
taken the right choice.
It is normally a challenge to take the right choice I am very
aware of this since the human body always likes the easy way
out. That way, will cause you fatal problems even now, not in the
future.
Kids who enjoy sports and exercise tend to stay active throughout
their lives. Immediate benefits include maintaining a healthy
weight, feeling more energetic, and promoting a better outlook.
Participating in team and individual sports can boost self-
confidence, provide opportunities for social interaction, and offer a
chance to have fun. And regular physical activity can help prevent
heart disease, diabetes, and other medical problems later in life.

51. Fitness The Ideal Way
As you are in your teen years, you can aim to exercise at least one
hour through out the week. Yet physical activity tends to decline
during the teen years. Many teens drop out of organized sports
and participation in daily physical education classes is a thing of
the past.
But given the opportunity and interest, teens can reap health
benefits from almost any activity they enjoy, from skateboarding,
in-line skating, yoga, swimming, dancing, or kicking a footbag in
the driveway. Weight training, under supervision of a qualified adult, can
improve strength and help prevent sports injuries
Teens can work physical activity into everyday routines, such as walking to school, doing chores, or
finding an active part-time job. They can take be camp counsellors, babysitters, or assistant coaches
for young sports teams, jobs that come with a chance to be active.
Motivating Teens to Be Active
Teens face many new social and academic pressures in addition to dealing with emotional and physical
changes. Studies show that teens on average spend more than 6 hours a day on various media,
including watching TV, listening to music, surfing online, and playing video games. It's not surprising that
teens can't seem to find the time to exercise and many parents can't motivat

52. CLOSING NOTES
For good health you need;
1. Clean air, water and food (organic)
2. Sunshine
3. Exercise (of both mind and body)
4. Exposure to life that we evolved with. e.g. the beneficial bacteria
in our gut (and the human body has more non-human cells than
human cells in it).
5. For children you need to add breast feeding till age 3, sleeping
with parents / mother (matter is a structure of the universe - with
subtle connections!)
Sun screen lotions used by beach-going tourists worldwide are a major cause of
coral bleaching, according to a 2008 study commissioned by the European
Commission.
In experiments, the cream-based ultra-violet (UV) filters -- used to protect skin
from the harmful effects of sun exposure -- caused bleaching of coral reefs even
in small quantities, the study found.
Chemical compounds in sunscreen and other personal skin care products have
been detected near both sea and freshwater tourist areas. Previous research has
shown that these chemicals can accumulate in aquatic animals, and biodegrade
into toxic by-products.