Chillies

 

                                              

The pungent chilli has played an important role in cuisines the world over, adding a distinctive kick to many a dish.

 

Heat

As a general rule of thumb, the larger the chilli, the milder it is. Smaller chillies tend to be much hotter because they contain proportionally more seeds and veins than the larger varieties. Those seeds and veins can contain up to 80 per cent of a chilli’s potency in the form of capsaicin, the powerful compound that gives chillies their fiery nature.

As neither cooking nor freezing reduces the intensity of capsaicin, removing the seeds and veins is the only way to reduce a chilli’s heat.

In the US, chillies are rated in Scoville Heat Units, which measure their capsaicin content. While a green capsicum would score 0, Habaneros can hit 300,000 units.

Varieties

 

 

There are hundreds of varieties of chillies. They vary in length and size, ranging from long thin ones to plump round ones, and in colour, from yellow through to green and bright red.

 

Certain chilli varieties are known to be hotter than others, but it’s worth bearing in mind that even on the same plant individual fruits can contain different levels of capsaicin. Here’s a selection of some of the most common chilli varieties, from the relatively mild to the lip-tinglingly, mouth-burningly hot….

• Poblano and Mulato Isleno are mildly hot varieties which develop a deep, sweet flavour and can be used in chiles rellenos (stuffed chillies). Poblanos can be dried and used in the Mexican mole poblano sauce. Elongated New Mexican chillies such as Ortega, as well as the Hungarian Hot Wax, also hold back on the fire and are ideal for use in stews and salsas, much as you’d use a sweet pepper.
• Pasillas are long and very dark brown. They’re usually sold dried and are ground to add to sauces.
• Jalapeños are quite fiery varieties, popular in the US and Mexico. They’re commonly used either fresh or pickled in salsa or as a pizza topping. Towards the end of the growing season, when they turn deep red, they’re often dried and smoked to make chipotles, which impart a distinctive flavour to salsas and marinades.
• Cayenne peppers can grow to 30cm/12in long. They’re used mainly in hot sauces and their seeds are dried and ground to make cayenne pepper, a pinch of which can be added to or sprinkled over a variety of dishes, particularly cheesy ones.
• Tabasco chillies are slightly hotter, and are used almost entirely in making Tabasco sauce, the distinctive flavour of which comes from a fermentation process in which the chillies are combined with vinegar and salt.
• Bird’s-eye chillies are proof of the ’smaller equals hotter’ rule. These tiny but powerful green and red fruits are especially common in Thai and South-east Asian cooking.
• Habanero and Scotch Bonnet chillies are not for the faint-hearted, hitting the top of the heat scale. These lantern-shaped chillies are related but distinct types. Habaneros have a slightly fruity flavour and are usually orange, while the Caribbean Scotch Bonnets vary in colour.

Selecting, storing and preparing chillies

 

 

When shopping for chillies, farmers’ markets and ethnic stores are the best hunting grounds for more interesting varieties. Look for a smooth, glossy skin that is deep in colour and firm to the touch. Discard any with shrivelled skin, brown marks or watery bruises. Chillies in prime condition can be stored for a week or two in a ventilated plastic bag in the fridge. Chilling affects the flavour, so bring them to room temperature before use.

 

                                   To prepare fresh chillies, slit them lengthwise, remove the seeds and membranes with the tip of the knife and cut off the stem. Rinse them under cold running water and then prepare according to the recipe.

After working with chillies, it’s extremely important to wash your hands thoroughly. Failure to do so can result in painful burning of the eyes or skin – wearing rubber gloves is a good tip.

Dried chillies are a great ingredient to have on hand in the kitchen, as they’ll keep for around 12 months if stored in an airtight container away from direct sunlight. For a very simple Italian-style storecupboard dinner with tons of flavour, crumble them, seeds and all, into a pan and lightly fry in a little olive oil with some chopped garlic, then stir into spaghetti.

Some of the larger dried chillies work better when reconstituted. If you’re making a liquidy dish such as a soup or sauce, you can add the dried chillies in whole and they’ll plump up during cooking. Otherwise, you can reconstitute them by soaking in a bowlful of water for about an hour. They can then be used in the same way as fresh chillies.

 

source:coppied from a website

health benefits of Broccoli

Scientific Name: Brassica aleracea

Biological Background: Broccoli is a dark-green vegetable with small, tight heads (curds) mounted on stem-like buds, and is a member of Brassica family of the Cruciferous vegetables. It is one of the most popular vegetables and was originated in Italy.

Nutritional Information: One cup of chopped and cooked broccoli (146 g) provides 46 calories, 4.6 g protein, 8.7 g carbohydrates, 6.4 g fiber, 178 g calcium, 1.8 mg iron, 220 RE vitamin A, 0.13 mg thiamin, 0.32 mg riboflavin, 1.18 mg niacin, 98 mg vitamin C.

Pharmacological Information: Broccoli is a spectacular and unique package of versatile disease fighters and abundant in numerous strong, well-known phytochemicals and antioxidants, including indoles, isothiocyanates, quercetin, glutathione, beta carotene, vitaminC, folate, lutein, glucarate, and glutathione. Broccoli is extremely strong in anticancer activity, particularly against lung, colon, and breast cancers. Like other cruciferous vegetables, it speeds up the removal of estrogen from the body, helping suppress breast cancer. Broccoli is rich in cholesterol-reducing fiber and has antiviral and antiulcer activity. It is a super source of chromium that helps regulate insulin and bloodsugar. Broccoli is also a good source of calcium, thus help fight osteoporosis. However, brocoli is one of the leading intestinal gas producers.

Eating Tips: Heavy cooking and processing destroy some of the anti oxidants and phytochemicals such as indoles and glutathione. Eat raw or lightly cooked as in microwave and stir-fry. To reduce its gas production, eat broccoli with ginger or garlic.

resource: http//www.fastfood.com

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How to be happy??

Everyone gets moody. That’s why people go on diets, spend too much money for clothes, or suck up to popular people – because they think it will make them happy! That happiness often proves to come to us! However, if you get to know people around you, you will see what makes the happiest people crazy 

Steps

1.                     Keep your thought process and think positive. If you catch yourself thinking that things aren’t going to work out, then think again. Remember that most things work out better than you fear – so imagine that your fears are ungrounded and that success is ahead. Rather than thinking of the problems and getting desperate, imagine the best outcome and then work out what you need to do to make that happen. Follow your “inner guidance system.” If the thoughts you are thinking are not giving you a good feeling, then think about something else that will make you feel good in that moment. Monitor your thoughts consistently throughout the day. Sometimes this may not be as easy as you think if you are stuck in a “negative” train of thought and your brain chemicals are getting fired up and forming an “anxiety or anger” pathway. Anxiety, fear and anger patterns can be interrupted by focusing on doing a math problem, counting backwards, counting in odd numbers, doing a sudoku puzzle, etc. – this will dissipate the rush of chemicals that are making you feel bad. Immediately then go back to picturing scenes/remembering things/imagining, planning stuff that makes you feel good.

 2.                     Volunteer and learn to be a giver. It is possible giving time and resources to others who need them will contribute more to your happiness and positive outlook on life than most anything else. The key to successful family relationships is sacrificing time for others. Give of your time to your spouse and give yourself up for him/her. Devote time and resources to your children and recognize they are your most valuable worldly asset. The happiest days of our lives, when we really dig down deep, is when we see the smile on the face of a child who has nothing and you have given them something of immense value to them such as reading them a book, it means you love them enough to give of your time. Serve at a rescue mission and you will learn the meaning of “I cried because I had no shoes and then I saw a man who had no legs.” Give and it will be given unto you. Isn’t it true the happiest people we know are typically the ones who for some foolish reason are always ready to give you the clothes off of their back? And frequently it is true that the most discontented people are the ones who are selfish, demanding, and inconsiderate of others. So form the habit of being a Big Giver and you will know one of the secrets to successful happy living.

3.                     See the world for what it really is. You have friends and family that love you. Learn How to be thankful. Think of all the things you have to be happy about. Relax, calm down, take things slower. No one has everything, and everyone has something of sorrow intermingled with gladness of life. The trick is to make the laughter outweigh the tears. We cannot change the past, but we can enjoy today, and look to the future. But if we are prepared to take credit for the past and accept that everything that happened in our life, good and bad, has made us the person we are – the battle is half won.

 4.                     Lighten up. Don’t take yourself too seriously. Stress can cause many mental, physical, and spiritual problems in your life. One of the major causes of stress is worrying about things that are out of your control. Learn to recognize these things and if you can truly do nothing about them, then just let them go. Take time to laugh at yourself and the situations you find yourself in. Laughter is a powerful, positive medicine and the calmer and more peaceful you can take things, the happier your life will be.  

5.                     Be yourself. You can’t please everybody. Don’t let criticism worry you. Don’t compare yourself to other people – at work or in your personal life. In the first place, no one knows what other people are going through. More importantly, when you compare yourself to other people, you always tend to see yourself on the “short end”. So this is never a good or helpful thing for you to do. One way to get in touch with yourself is through journaling. The goal is to open up completely to yourself and learn to be your best friend by knowing that the truth (to yourself) will set you free from fear! Practice self-acceptance no matter what. Never do something you’re not comfortable with. You’ll respect yourself for sticking to your guns, and that self-respect will make you happy.

 6.                     Make a scheduled time every day for relaxation. This is a good time to go over any therapy that you’re working on. Having a “relaxation” time or a “quiet time” every day strengthens you, allows the stress and tension in your life to evaporate, and keeps you more on a positive, even keel.

7.                     Get a job you love. If you have a job you hate or dislike, seriously consider changing your job, or even changing careers. Having a job that makes you look forward to your day when you wake up in the morning is critical to a happy, fulfilled life. Making special time to enjoy interests, hobbies, and family, not only makes life happier, but helps us be more productive on the job.

 8.                     Develop a strong relationship with your family. That includes trust. If you are in an abusive family, you must find a way to stop the abuse that may include separation. If you want a stronger relationship with your family, you’re going to need to be honest with them. Tell your family about your life and don’t insult them – it hurts them just as much as it hurts you to be insulted.

9.                     Choose the right companion. Get involved with activities that reflect who you are, and get to know people who like the things you do. Don’t rule out the Internet as a place to find a significant other, just get to know them over the phone or through a few months of emails before agreeing to a meeting in person.

10.                 Choose your friends carefully. Nearly everyone needs someone who cares for them and treats them well. If you have friends who are treating you badly, then ditch them and find friends that do care about you. If you can’t find any friends like that in your current circumstances, then look elsewhere. If you’re feeling sad, there’s nothing like going out with your friends to make you feel better. Surround yourself with friends who are positive, encouraging, and helpful. We all need this continuing, positive encouragement to make solid positive progress in life.

 11.                 Do what you can for those less fortunate than yourself. Volunteer at a hospital or be a part of a program, which take care of patients in some way. When you leave the hospital, you will be so much happier knowing that you’ve done something meaningful, something someone else can appreciate.

12.                 Wish the best for others and mean it. It is so easy to be jealous and petty and forget to celebrate the good fortune of your coworkers, friends and family.

13.                 Keep learning. Whether it is a new hobby or a new dance, just keep learning something that interests you. Just find a new interest and go for it!! It will give you something to keep you occupied, and a new outlook on life.

14.                 Set goals. Live up to them. When you accomplish a goal, it’s a great feeling. If you put all your failures down to other people, you put yourself in their power. Take responsibility for when things go wrong in your life.

15.                 Be healthy. Give your body and mind what it most needs in order to function in an “optimal” way. “Optimal” in this case means being the healthiest you can be, and the most psychologically balanced you can be. Eat a healthy, balanced diet and ensure that you get all the vital vitamins and minerals that your body requires for its optimal biochemical functioning. Supplement your diet with the appropriate vitamins and minerals if necessary. Get plenty of exercise. This will prompt the production of the “feel good” hormones that make you feel happy (endorphins). Plus, there are all the other obvious fitness and disease fighting benefits, too numerous to mention here.

 16.                 Strive for long term goals vs. short term satisfaction. It is very easy to gain short term satisfaction, a quick high, a fast relief from your current problems. But it is what it is , a “short term” satisfaction, its effects die out very soon, leaving you again with this empty feeling. Set long term goals, set a goal which takes some time, some thought, some effort to achieve. This will make you continually work towards improving yourself bit by bit and will give you the satisfaction of bringing a permanent change in your life. A permanent revolution.

17.                 Understand that life can really be a joke and you just have to laugh with it.

18.                 Sometimes the best way to feel happy is to feel despair and the only way out is to laugh at the shambles of a predicament you’re in.

19.                 Cut out beautiful pictures and paste them into a scrapbook.

 20.                 Create something, be it some artwork (no matter how bad or good), sing your heart out, dance manically until your feet and body give way or perhaps cook a delicious meal for people you love.

21.                 Deeply breathe in fresh air.

 22.                 Learn how to feel and experience all your different senses in the best possible way: sight, sound, taste, touch, smell.

23.                 Walk down the street and greet your neighbours with a smile, a nod and a greeting.

24.                 Enjoy the sunshine, enjoy the air.

25.                 Say hello to every one with a smile    

http://www.wikihow.com/Be-Happy 

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Benefits of Garlic

    Scientific Name: Allium sativumBiological Background: This bulbous plant is closely related to onions, leeks, chives and is a member of Allium vegetables. Garlic is native to Central Asia, and has been cultivated for at least 5,000 years.

Nutritional Information: Due to its use as a spice, garlic provides insignificant amount of nutrients.

Pharmacological Activity: The healing power of garlic is recognized through Chinese folk traditions dating back thousands of years. Garlic contains multiple compounds and antioxidants including organosulfur compounds (diallyl sulfides), which are believed to be responsible for most of the pharmacological and antimicrobial actions. Garlic is a proven broad-spectrum antibiotic that combats bacterial, intestinal parasites, and viruses. It can lower blood pressure and blood cholesterol, discourage dangerous blood clotting, lower chances of cancers (especially stomach cancer). Garlic is a good cold medicine, acts as a decongestant, expectorant, antispasmodic, and anti-inflammatory agent. It has antidiarrheal, estrogenic, and diuretic activity and appears to lift mood.

Eating Tips: High doses of raw garlic have caused gas, bloating, diarrhea and fever in some. To fight bacteria, raw garlic is better. However cooking does not diminish garlics blood thinning and other cardioprotective capabilities, and in fact, may enhance them by releasing antithrombotic ajoene. As a cancer fighter, raw garlic may be better than cooked ones. Eat garlic both raw and cooked for all around insurance. Eating garlic with parsley may reduce garlic breath.

the resource: http://www.foodasfood.com/benefits-of-garlic/

Health benefits of Olive oil

  Biological Background: Olive oil is extracted from ground olives (Olea europaea).Nutritional Info: A tablespoon of olive oil contains 14 g of fat (mainly monounsaturated oleic acid), equivalent to 120calories.

Pharmacological Activity: Olive oil is rich in oleic acid, a monosaturated fatty acid, and phytochemicals oleurpein and hydrooxylorosol, potent anti oxidants. Olive oil can lower blood levels of an undesirable form of cholesterol, LDL, while raising the level of HDL, the desirable kind of cholesterol and help keep LDLcholesterol from being converted to a toxic or oxidized form, thus protecting arteries from the fatty plague. Olive oil can also reduce blood pressure and help regulate blood sugars. Oleuropein and hydrooxylorosol in oliveoil help fight cancers, especially braest cancer.

Eating Tips: Use olive oil for salads and cooking.

resource:http://www.foodasfood.com/health-benefits-of-olive-oil/

Preventing kidney stones

Kidney stones are rock-hard accumulation of crystal deposits, usually composed of calcium and oxalates that can grow and obstruct the flow of urine through the kidneys. About a million Americans are hospitalized every year for treatment of kidney stones. Men are three times as susceptible to kidney stones as women. Once you have kidney stones, the chances of a reoccurring stone are about forty percent in the next five years, and eighty percent in the next twenty-five years. Whether you develop stones depends on many factors, including heredity, metabolic abnormalities, infections, medications, and diet.

The formation of kidney stones is affected by your diet. Crystals of minerals, including food supplies of calcium and oxalates, are dissolved in the urine that passes through the kidney. When the urine becomes supersaturated, the crystals fall out and collect into tiny masses that accumulate into hard stones. What you eat helps determine the crystal content and crystal saturation of your urine. About 80% of all stones afflicting people in industrialized nations are made of calcium oxalate. How do you use your diet as weapon to fight kidney stones? The answer is to eat in a way that keeps high levels of calcium and oxalates out of urine.

resource:http://www.foodasfood.com/preventing-kidney-stones/

5 Ways to Fight Depression

If you feel depressed, it’s best to do something about it — depression doesn’t just go away on its own. In addition to getting help from a doctor or therapist, here are 5 things you can do to feel better.

1. Exercise. Take a 15- to 30-minute brisk walk every day — or dance, jog, or bike if you prefer. People who are depressed may not feel much like being active. But make yourself do it anyway (ask a friend to exercise with you if you need to be motivated). Once you get in the exercise habit, it won’t take long to notice a difference in your mood.In addition to getting aerobic exercise, some yoga poses can help relieve feelings of depression. Try downward-facing dog or legs-up-the-wall pose (you can find these poses on yoga websites). Two other aspects of yoga — breathing exercises and meditation — can also help people with depression feel better.
2. Nurture yourself with good nutrition. Depression can affect appetite. One person may not feel like eating at all, but another might overeat. If depression has affected your eating, you’ll need to be extra mindful of getting the right nourishment. Proper nutrition can influence a person’s mood and energy. So eat plenty of fruits and vegetables and get regular meals (even if you don’t feel hungry, try to eat something light, like a piece of fruit, to keep you going).
3. Identify troubles, but don’t dwell on them. Try to identify any situations that have contributed to your depression. When you know what’s got you feeling blue and why, talk about it with a caring friend. Talking is a way to release the feelings and to receive some understanding. If there’s no one to tell, pouring your heart out to a journal works just as well.Once you air out these thoughts and feelings, turn your attention to something positive. Take action to solve problems. Ask for help if you need it. Feeling connected to friends and family can help relieve depression. (It may also help them feel there’s something they can do instead of just watching you hurt.)
4. Express yourself. With depression, a person’s creativity and sense of fun may seem blocked. By exercising your imagination (painting, drawing, doodling, sewing, writing, dancing, composing music, etc.) you not only get those creative juices flowing, you also loosen up some positive emotions. Take time to play with a friend or a pet, or do something fun for yourself. Find something to laugh about — a funny movie, perhaps. Laughter helps lighten your mood.
5. Look on the bright side. Depression affects a person’s thoughts, making everything seem dismal, negative, and hopeless. If depression has you noticing only the negative, make an effort to notice the good things in life. Try to notice one thing, then try to think of one more. Consider your strengths, gifts, or blessings. Most of all, don’t forget to be patient with yourself. Depression takes time to heal.

resource:http://www.kidshealth.org/teen/your_mind/feeling_sad/depression_tips.html

Aging & Foods

  Aging is the progressive decline over time in physiological functions, including reflexes, vision, hearing, short-term memory and learning, physical strength and endurance, digestion, cardiovascular function and immunity. Two well-supported theories have been proposed to explain the biological cause of aging.Based on recent scientific findings, a revolutionary theory called free radical theory of aging has been developed to describe the roles of oxidative damages to cells in the process of aging. The theory hypothesizes that oxidative damage by free radicals to genetic materials, proteins, cell membranes, and other cellular machineries is the genesis of aging and its consequences. According to the theory, free radical damage to our cells accumulates but our inborn ability to resist and repair the damage with antioxidants and enzymes declines as we age, resulting in chemical disintegration of our bodies, increased risk of age-related diseases, and eventually death. Therefore, the battle between free radicals and antioxidants in the body is a major factor determining aging rate and life span.

The AGEs theory of aging is another one with solid scientific evidences. Since 1912 chemists have known that in the heat of an oven sugars and amino acids of proteins form tight chemical bonds – a reaction that turns roasted turkey, toast, and coffee to a tasty golden brown. This Maillard chemistry, as it is known in food circles, also occurs in our bodies. Doctors had noticed for years that uncontrolled diabetics seemed to undergo something resembling accelerated aging. Many of the common ailments of aging, such as cataracts, atherosclerosis, heart attacks, strokes, lung and joint stiffening, appeared earlier in diabetics. Years ago, Anthony Cerami put those observations on diabetics together with the Maillard chemistry and concluded that aging itself might be partially due to Maillard or browning products accumulating at a slow rate in the body. He noted that the end result of this reaction was a series of unalterable new chemical structures in our tissues, which he called Advanced Glycosylation End-products or AGEs.

You can never escape aging because natures plan builds it into your genes. Your maximal life span is probably determined by your genetic capacities. However, it is estimated that only 30% of aging characteristics are genetically based. Consequently, how a person lives is an important key to longevity.

Your foods can be powerful weapons in your effort to fight aging. By controlling what and how much to eat as well as what not to eat, you can maximize antioxidant and anti-AGEs capacity as well as minimize the levels of free radicals and the formation of AGEs in your body. Consequently, you can slow down the aging rate and live to the full extent of your genetic boundaries.

Aging is inevitable, but how rapidly you age is not. You can start your journey to youth and longevity with the powerful antiaging foods and herbs.

resource:http://www.foodasfood.com/aging-and-foods/

Why exercise Is wise?

           

You’ve probably heard countless times how exercise is “good for you.” But did you know that it can actually help you feel good, too? Getting the right amount of exercise can rev up your energy levels and even help improve your mood.

Rewards and Benefits

Experts recommend that teens get 60 minutes or more of moderate to vigorous physical activity each day. Here are some of the reasons:

• Exercise benefits every part of the body, including the mind. Exercising causes the body to produce endorphins, chemicals that can help a person to feel more peaceful and happy. Exercise can help some people sleep better. It can also help some people who have mild depression and low self-esteem. Plus, exercise can give people a real sense of accomplishment and pride at having achieved a certain goal — like beating an old time in the 100-meter dash.
• Exercising can help you look better. People who exercise burn more calories and look more toned than those who don’t. In fact, exercise is one of the most important parts of keeping your body at a healthy weight.
• Exercise helps people lose weight and lower the risk of some diseases. Exercising to maintain a healthy weight decreases a person’s risk of developing certain diseases, including type 2 diabetes and high blood pressure. These diseases, which used to be found mostly in adults, are becoming more common in teens.
• Exercise can help a person age well. This may not seem important now, but your body will thank you later. Women are especially prone to a condition called osteoporosis (a weakening of the bones) as they get older. Studies have found that weight-bearing exercise, like jumping, running or brisk walking, can help girls (and guys!) keep their bones strong.

There are three components to a well-balanced exercise routine: aerobic exercise, strength training, and flexibility training.

Aerobic Exercise

Like other muscles, the heart enjoys a good workout. You can provide it with one in the form of aerobic exercise. Aerobic exercise is any type of exercise that gets the heart pumping and quickens your breathing. When you give your heart this kind of workout regularly, it will get stronger and more efficient in delivering oxygen (in the form of oxygen-carrying blood cells) to all parts of your body.

If you play team sports, you’re probably meeting the recommendation for 60 minutes or more of moderate to vigorous activity on practice days. Some team sports that give you a great aerobic workout are swimming, basketball, soccer, lacrosse, hockey, and rowing.

But if you don’t play team sports, don’t worry — there are plenty of ways to get aerobic exercise on your own or with friends. These include biking, running, swimming, dancing, in-line skating, tennis, cross-country skiing, hiking, and walking quickly. In fact, the types of exercise that you do on your own are easier to continue when you leave high school and go on to work or college, making it easier to stay fit later in life as well.

Strength Training

The heart isn’t the only muscle to benefit from regular exercise. Most of the other muscles in your body enjoy exercise, too. When you use your muscles and they become stronger, it allows you to be active for longer periods of time without getting worn out.

Strong muscles are also a plus because they actually help protect you when you exercise by supporting your joints and helping to prevent injuries. Muscle also burns more energy when a person’s at rest than fat does, so building your muscles will help you burn more calories and maintain a healthy weight.

Different types of exercise strengthen different muscle groups, for example:

• For arms, try rowing or cross-country skiing. Pull-ups and push-ups, those old gym class standbys, are also good for building arm muscles.
• For strong legs, try running, biking, rowing, or skating. Squats and leg raises also work the legs.
• For shapely abs, you can’t beat rowing, yoga or pilates, and crunches.

Flexibility Training

Strengthening the heart and other muscles isn’t the only important goal of exercise. Exercise also helps the body stay flexible, meaning that your muscles and joints stretch and bend easily. People who are flexible can worry less about strained muscles and sprains.

Being flexible may also help improve a person’s sports performance. Some activities, like dance or martial arts, obviously require great flexibility, but increased flexibility can also help people perform better at other sports, such as soccer or lacrosse.

Sports and activities that encourage flexibility are easy to find. Many high schools have gymnastics programs. Martial arts like karate also help a person stay flexible. Ballet, pilates, and yoga are other good choices. Warming up for a workout and doing simple stretching exercises before and after your workout also help you develop flexibility.

What’s Right for Me?

One of the biggest reasons people drop an exercise program is lack of interest: If what you’re doing isn’t fun, it’s hard to keep it up. The good news is that there are tons of different sports and activities that you can try out to see which one inspires you.

When picking the right type of exercise, it can help to consider your workout personality. For example, do you like to work out alone and on your own schedule? If so, solo sports like biking or snowboarding may be for you. Or do you like the shared motivation and companionship that comes from being part of a team?

You also need to plan around practical considerations, such as whether your chosen activity is affordable and available to you. (Activities like horseback riding may be harder for people who live in cities, for example.) You’ll also want to think about how much time you can set aside for your sport.

It’s a good idea to talk to someone who understands the exercise, like a coach or fitness expert at a gym. He or she can get you started on a program that’s right for you and your level of fitness.

Another thing to consider is whether any health conditions may affect how — and how much — you exercise. Doctors know that most people benefit from regular exercise, even those with disabilities or conditions like asthma. But if you have a health problem or other considerations (like being overweight or very out of shape), talk to your doctor before beginning an exercise plan. That way you can get information on what exercise programs are best and what to avoid.

Too Much of a Good Thing

As with all good things, it’s possible to overdo exercise. Although exercising is a great way to maintain a healthy weight, exercising too much to lose weight isn’t healthy. The body needs enough calories to function properly. This is especially true for teens, who are still growing.

Exercising too much in an effort to burn calories and lose weight (also called compulsive exercise) can be a sign of an eating disorder. If you ever get the feeling that your exercise is in charge of you rather than the other way around, talk with your doctor, a parent, or another adult you trust.

It’s also possible to overtrain — something high school athletes need to watch out for. If you participate in one sport, experts recommend that you limit that activity to a maximum of 5 days a week, with at least 2–3 months off per year. You can still train more than that as long as it’s cross-training in a different sport (such as swimming or biking if you play football).

Participating in more than one activity or sport can help athletes use different skills and avoid injury. Also, never exercise through pain. And, if you have an injury, make sure you give yourself enough time to heal. Your body — and your performance — will thank you.

Considering the benefits to the heart, muscles, joints, and mind, it’s easy to see why exercise is wise. And the great thing about exercise is that it’s never too late to start. Even small things can count as exercise when you’re starting out — like taking a short bike ride, walking the dog, or raking leaves.

If you’re already getting regular exercise now, try to keep it up after you graduate from high school. Staying fit is often one of the biggest challenges for people as they get busy with college and careers.

Reviewed by: Mary L. Gavin, MD
Date reviewed: September 2007