Caffeine and Anxiety

So far, today for me, has been all about research (5 hours to be exact), so when I felt myself fading I headed straight for the tea kettle and made myself some green tea. Two cups of tea later, I felt super anxious and jittery, I always forget that caffeine can make one feel anxious and for someone who struggles with an anxiety disorder this can cause panic attacks. Caffeine is considered a stimulant because it stimulates the body's central nervous systems and for a short while increases your metabolism. Caffeine works by suppressing the chemical adenosine found in our brains'. Adenosine causes drowsiness. When caffeine enters the bloodstream, our bodies can't distinguish between adenosine and caffeine, and causes a spike in energy! Caffeine causes an increase in heart rate and can make one feel like their heart is pounding, even causing panic attacks. A panic attack is an intense feeling of terror and losing control, you feel like the world is ending and there is nothing you can do to stop it! Caffeine can worsen anxiety and panic disorders, also causing jitters, headaches, and irregular heartbeat. If you start to feel anxious for an unknown reason, it might be because you have consumed caffeine!

Super Sleepy

I don't know about anyone else, but I am exhausted. I already have an overactive brain, so when it's time for me to sleep it takes me forever, I have to stay in bed and read for what feels like hours. Then I feel exhausted during the day. I am sitting with my green tea right now, trying to get energized before my workout:) So how much sleep are teenagers suppose to get? 9.25 hours of sleep a night. I couldn't believe it, I am maybe getting six and most teens are getting less! Unfortunately for us teens, we are not invincible (though we like to think we are) and we do need to try to get more sleep. Lack of sleep has many negative effects such as making it harder to deal with family and friends (which is already hard enough), you can feel moody, and you perform poorly. Don't forget that our brains will shut off and fall asleep if they have to, and for those that drive, this is extremely dangerous. So go get some sleep, before sleep gets you!

Vision Board

Happy Easter Everyone! I spent my Easter cleaning my room and I highly recommend cleaning your room. It took me two hours, but I did it. It helps to blast some music and just get it over with! The rest of my day I spent making a vision board. To me a vision board, is what I want to see in my life and little  self reminders that everything is going to be okay! I filled my vision board with pictures and words that meant something to me. On each picture I wrote an affirmation that had a personal meaning to me. Whether it is something I want in the future or something I need to remind myself of everyday, it is on that board! I know this may sound corny or lame, but it does make you feel better. Lately some adults have been telling me that the projects I am working on (TeenSanity) will never amount to anything and I should just give up and focus on school. This really upset me and it makes me second guess what I am doing. I know that these projects mean the world to me and even if they don't succeed, I have to try. Sometimes I think adults give us advice or their opinions that are their own fears. So I wrote an affirmation-Nothing can stop me from reaching my goals and I will always keep swimming (in the picture I am swimming). I also filled my board with words I cut out from magazines to add a little spice! I HIGHLY recommend creating a vision board! Here is mine:

Quick Easy Breakfast

I know breakfast is a super important start to my day, that's why I make the time to make protein smoothies. Except, not all of us have the time to make breakfast or just want to get up until the last possible second! For those who fall under this category, a whole grain cereal with fresh fruit is a great choice! So during the week I went to the grocery store in search of whole grain cereal! Here is what I found:

-Kashi Heart to Heart (honey toasted oat or warm cinnamon)
-Kashi Seven Whole Grain Flakes
-Multigrain Cheerios
-Barbara's Bakery Shredded Multigrain Spoonfuls
-Cascadian Farm Multigrain Squares

So why did I pick these cereals? In all of these cereals the first ingredient is a whole grain and they contain no more than 8 grams of sugar. Also remember to follow the serving size, it's there for a reason. And if you want to make it healthier use almond milk instead of cow's milk! YUM!

Gotta Love Avocado

I have always loved avocado from a very early age-it was my first real food. Avocados are classified as a nutrient dense food-this is one of the healthiest ways to eat. Avocado contains 13 vitamins that the body must have including vitamins A, C, D, E, K and the B vitamins! Avocado contains monounsaturated fats which help lower cholesterol (not like us teenagers are concerned with cholesterol, but it's good to know). Avocado is loaded with folate, the higher amount of folate in your diet, the lower your risk for heart disease. Avocado contains nutrients that help prevent some types of cancers. Oleic acid found in avocado helps prevent breast cancer. Avocado has the moisturizing power to make our skin more beautiful! Avocado facials are a great way to achieve the skin you have always wanted. Be sure to remove your makeup and wash your face with warm water. Mash avocado and mix it with a little milk or oatmeal and apply this to your face. Leave it on for ten minutes then wash it off with lots of water. (Eat and Heal (Foods That Can Prevent or Cure Many Common Ailments)by the Editors of FC&A Medical Publishing) From an early age I was using avocado for facials, even if I didn't realize it!

This is me at 13 months enjoying an avocado facial at the beach!

Self-Esteem

I think one of the hardest challenges for teenagers is to be confident and have a good self-esteem. We are constantly comparing ourselves to peers, celebrities, and adults. I think we all deep down inside want to be perfect and want to fit in, even if we don't admit it. And trying to be perfect can really hurt our self esteem and confidence. Some might resort to drugs or alcohol, to make themselves feel better. Some may think "I am never going to be perfect or achieve what I want, so I am just going to drink or smoke." But what does that do for you? Take the pain away? Well the pain is still going to be there after you do drugs or drink alcohol. Confidence can be achieved! Alcohol and drugs do not build self confidence-these tips do:

-Celebrate what you do best (everyone has a talent)
-Don't focus on your weakness (this is hard for me)
-Don't compare yourself to unreasonable standards (I do this ALL THE TIME and I am working on it)
-Don't berate yourself over mistakes, everyone makes mistakes, it a part of life. It's how we learn from them that is important
-Be proud of your accomplishments
-Don't let criticism get to you
-Laugh at your mistakes
-Own your weaknesses

Living in the MOMENT

Sorry I haven't posted recently-I have been personally going through some stuff. Sometimes there are triggers in my life that bring up old emotions that take over me and make me feel stress from the past. I am learning to focus on what's going on now. The past is the past, it's already happened, and I can't change it. I don't know what the future will bring, but I know I can put my best foot forward now and that can only help me for the future. I keep rediscovering the importance of enjoying life now. We have to enjoy every moment we have on this earth because it could be gone tomorrow.These past few days I have had some struggles with emotional triggers. I tend to let the past take over my life now. I am learning to recognize these emotions, but not let them get the best of me. I realize when I am at my happiest is when I am enjoying what I have at that moment. Today's lesson is to live in the moment because we don't know what tomorrow will bring.

The Snack for the On-The-Go Teen!

I know we are sometimes crazy busy and don't have time to prepare a snack. When my life starts to get crazy busy and I know I am going to be running around I throw a KIND bar in my bag. KIND bars contain only natural whole nut and fruits delivering all-natural nutrients such as fiber, protein, calcium, and iron. My favorite part about KIND bars are all of the ingredients I can pronounce and identify. Most snacks claim to be "healthy" but are loaded with highly processed ingredients. A recent study at Yale showed that eating two KIND bars a day helps suppress ones' appetite and stop one from overeating! I love KIND bars and you will too:) My personal favorite is the almond coconut shown below!

Prom Hair/Makeup Tutorials Soon To Be Released...

Prom is slowly creeping up on us (mine is in six weeks). And though sometimes we don't want to admit that we care, but WE DO! So yesterday TeenSanity filmed our first ever makeup and hair tutorials for prom! I can't say what looks we did, but I will show you some pictures! Prom can be stressful, but let's try not to fret and just be prepared! Thank you so much to Warrior Dynamics for filming, Holly Guimares for makeup, Joe Basil for hair, and Easton Country Day School for letting me use their building! I could not have done it without you guys!

For makeup contact Holly Guimares at hlguimares@aol.com

For hair up-do's contact Joe Basil at (203) 907-6660

Our Brain and Our Appetite!

I am personally fascinated by the human body, especially our brain! Our brain controls our body and I think it's incredible (yes, I am a brain dork). I am currently reading 'Nutrition for Dummies'. I want to be better educated in nutrition and on what our body needs to function. While reading the book, I noticed a section that really fascinated me-knowing when we are full. Scientists have discovered that our hypothalmus, a small gland on top of the brain stem, is in charge of controlling our appetite. It stores hormones and chemicals that controls hunger. One job the hypothalmus does is release neuropeptide Y, a chemical that attaches itself onto brain cells and sends out the signal-Need food! There are body cells that are responsible for telling our body and brain when we are full. There is a gene in fat cells that directs the production of a hormone called leptin. Leptin regulates your hunger by telling your body how much fat you've stored. Leptin is also responsible for the reduction of the hypothalamus's secretion of neuropeptide Y. Rockefeller University discovered leptin and they also conducted an experiment where they injected leptin into specially bred fat mice, the mice then mice ate less, burned food faster, and lost major amounts of weight. I think it's amazing that a gene in fat cells is responsible for controlling our appetite. Our next step is to learn more about healthy eating and the correct amounts we need to have a healthy body!