paudeen and fitness today will be talking about teenage health in maintaining a healthy lifestyle teenage obesity is a serious and widespread problem while weight loss won't be easy there's plenty you can do to help aside from health health risks such as high blood pressure and diabetes and the social and emotional fallout of being overweight can be devastating for a teenager he or she might experience teasing depression or low self esteem hi thank you for joining me today so i'm going to start out with what is childhood obesity so obesity is sort of a chronic disease that develops over time due to access calorie or energy intake from food and a rather low level of physical activity really would be best to manage diet plus exercise expose them to different types of food textures you know trying to steer away from teaching your kids the process snacks and things and when they're young as well as the parents are really i'm a role model for the young young age and children so are the parents being active are the parents taking their kids to the park or the do they let them sit playing video games more most of the days yeah so how do you manage brain time versus going out and yes the screen time in today's society has really is really competing with our level of his glock tippity that we get so one fun thing that a fun approach or that a parent can take is to have the child learn their leisure screen time so it wouldn't be screen time related to school work or a you know thing so if they if they earned if they perform thirty minutes of the physical activity which can be playing outside and things that they might get fifteen minutes of leisure time screen time ok so  sports one as they get older should they be eating more carbs so it depends on the type of sport that they're in the intensity of the sport are they very serious about the sport fort come with a lot of training very high intensity sports like hockey and soccer and basketball those are really pretty vigorous roback activity that are going to burn some more calories  so typically kids that are in sports will need a little bit more calories then the children that don't participate in sports and are not active you don't have to be in an actual sport to  exercise that require more calories but yes usually going to be around maybe three hundred more calories a day for an average sport ok so it's really not astronomical so what is like burning calories like how do you so the b calories is actually physically as our metabolism physically burning the calories that we ingest through food and that calorie burn is directly impacted by the activity that we're doing so it can be something even the low level like walking briskly that so burning calories mostly during that activity you might burn you know one hundred calories per two mile walk but if you want to burn more calories you would perform more of a high moderate to high intensity activity like hit training like a lot of jumping and even like sprints and that type of thing that's really going to boost the metabolic rate burn more calories and actually those type of activities are going to  help you burn calories all throughout the day rather than just during the activity ok so what do you specifically do about e books well i'm a dietitian there so i perform outpatient sort of anywhere between clients that need some weight loss guidance and we also do some things really to performance for athletes and then disease prevention is sort of my passions and anyone that might be at pre diabetic or having some cardio vascular disease risk factors i'm trying to help them either improve their health status losing weight usually company d n o and then i also am start we started a new genetics which is a very futuristic sort of emerging science in the  technically a general rule for blood sugar management is to really focus on your carbohydrates per day not skipping meals or carbohydrates you want to you want to sort of really organize how your cards are split throughout the days times during snacks and then eating regular meal times and meal snack times and also pairing each meal with a little bit of protein little bit of fat and oftentimes you do have to work one on one with their maybe throw on insulin or certain medications to manage you want to pair the type medication with with how much carbs and things like that ok so how do you how did teens make like their own healthy snacks like often like an after school not like what could be like a healthier choice other than like chips ok well if they really can't get away from chips i would say live big ones are better but oftentimes planning ahead if  e teens can really learn the whole point meal planning thing had an earlier in life they're going to be better off so maybe on the weekends actually help their parents prep fresh fresh vegetables so clean cleaning celery and then having it like in a bag in their fridge and weight management a lot of it is meal meal prepping meal planning ok and what are your thoughts about vitamin supplements for teens ok so that's sort of a loaded question in general and is this especially for teens so all age groups should really try to focus foods first to get their vitamins and minerals but sometimes that's a little easier said than done so if they really are thinking they're a picky eater maybe and they're not getting what they need or the parents are worried you can go for straight multi vitamin if it's for teens for age group and then one in particular that is very important that might really need to be supplemented is l c m vitamin d because is the age group from fourteen to eighteen that really peak bone mass is is this a foundation time period for that so if the team doesn't like milk or doesn't have a lot of dairy or calcium sources in the diet then it might be indicated them to have a calcium supplement and what do you do with teens who are allergic to like foods like what kind of diet do you put them on well i mean allergies it's that's kind of also a loaded question that's more individualized allergens are becoming more common today in special into society but a positive note to that is that food manufacturers are aware of that and they have adapted because of that so there are a lot of products now on the market for those that are options and even for the more common now celiacs very complicated site to work with but there are more gluten free options available in the market than there were a couple decades ago when it wasn't a common disease my next question is for younger kids what if they don't want to drink water what do you so how did the sugar sweetened beverages are the number one or one of the number one contributors to actually to obesity that they've found and studies and so trying to either limit those sugar sweetened beverages so the amounts of them tapering them off the sugar sweetened beverages maybe not totally eliminating embers but some great substitutes i was never raised to drink soda pop except for special occasions but i sometimes i'm craving that in the summer that wench of something carbonated so i actually really there's a multitude of brands out there now like literally it's a soda water that is carbonated but but it's it's flavored with just like essential  oils and it doesn't have any artificial sweeteners no sweeteners but it tastes amazing like a lemon lime one almost taste like sprite and coconut one sort of mimics coca cola ok and then if really sometimes people think that ice t things are a little bit healthier options that they should be aware of like lipton and some of the higher brands that are actually loaded with sugars probably better off making your homemade iced tea and green tea at home that you can either leave unsweetened or add your own sweet taste  research i read about weight loss pills can you tell me a little bit about those there and the n c for that so probably would never find me recommending a weight loss pill and very rarely doctors and there are over the counter weight loss pills irritability insomnia and maybe high blood pressure over time and that would actually be contra indicated because if your sleep is inadequate then that's actually not a good promoter of weight loss at all if you're not getting enough sleep and then for some prescription weight loss pills are actually have very undesirable effects they actually block the fat absorption so you actually get very greasy fatty type stalls that are probably pretty undesirable and get increased the risk of  avoiding any type of food there is no good or bad food out there really don't want to have them set with that mentality a however there are foods that you would want to limit especially if they're trying to lose weight very cool or glee dense foods like fried foods  that those are foods that you want to be aware of to maybe not have in the house and how do i know if i'm getting all the nutrients that i need in my body so that's a pretty difficult question even me who is currently doing my russian is it's pretty a loaded question because there are there's such a variety of foods out there and so many good qualities the biggest the most general recommendation i can give for that is to eat from all the five food groups eating in moderation to ensure that you're nourishing your body you know trying to listen to your hunger signals hunger and to tidy signals and then also in noticing any signs of fatigue and things like that that could be a warning of or a sign of maybe a nutria deficiency ok so about like fatigue and you're saying like sleepiness how to prevent and support like the mental health in meat issues so can feed like help with that yes so i mean there's the specific nutrient that's really targeted for there's a miracle out there that's going to help you be happier but it's more of a dietary pattern that promotes healthy mean healthy blood sugar even for non diabetics i mean it's for everyone that you want to maintain sort of a healthy blood sugar so what that means is to avoid a dietary pattern that's high in refined sugars that's low in fiber that is high high fat foods and really low nutrient dense foods  you want to instead look for higher fiber low fat protein sources meats and whole fruits vegetables a lot of hydration and then you also don't want to go too long without feeding without you don't want to go too long to for being hungry because enough going to alter your blood sugar level you're going to get moody that term i think is like new new term for hangry so you really do want to make sure you have a stable diet that's again including a lot of unprocessed foods team to play sports what kind of food should they eat before again so again it depends on the that intensity of the sport but a general recommendation would probably be about thirty grams of a carbohydrate so that might  be a nice medium sized orange and then you want to pair with a little protein so maybe a cup of milk would probably just be a good small snack you don't want to overeat and that would probably be an hour before the practice and then you don't want to overeat because that can cause some stomach upset or discomfort during the game ok and can you explain to me what is good and bad so again no good or bad food or fats however there are healthier fast and healthier fast the more healthy  healthy flax seed oil fish oil those are more of your healthier options just think liquid at room temperature and then more of the unhealthy options are saturated which are more solid at room temperature so your butter your solid animal fat so if you're going to steak the more marbling in the white that you have in it some more saturated more animal fat there so in order to sort of cut your fats or have healthier fats you would want to bake instead of fry and try to again avoid fried foods and then also incorporate some of the more healthy fats like in nuts and i'm cooking with with healthier oils ok childish your body used the food and like the either tissues for energy like your muscles or a watch list stores that if you if you're go over your calorie limit and you're not as active one day it will store food either in the liver or will store fat in the liver or in the tissues and then it uses  vitamins minerals also for actual body functioning so maintaining electrolytes for your hydration so that relates to blood pressure and proper a lot of minerals are functioning in biochemical reactions for metabolism and for many other other factors like iron for maintaining blood levels and preventing me mia ok so how much water should somebody drink a day so a typical recommendation is but that normally equates to for a two thousand calorie diet is about eight cups of a liquid per day we all heard maybe of that whole a cup of water a glass of water a day well it actually just get some water but i couldn't so as teens go to college as they go off to college how do they buy healthy foods but stay in a budget well i've been there done that several years ago  thumb is to just sort of look for the more low produce or low costly produce like bananas and apples and oranges and then canned vegetables can actually can be and they can be thrown right into a dish and it's a nice high protein high fiber and there's also some frozen vegetables out there that can really be treated as a as a healthy option and paired with a meal and then also shopping in season so learning sort of what's in season to be on sale you know in the fall asparagus might be six ninety nine a pound and now it's only two ninety nine a pound has a new season now sort of being aware of what's in season is as helpful and where what is the resources that you can use to make healthy meals like for yourself  lot of recipes out there you know cooking light's a pretty good magazine you could look on pinterest so i mean there's a lot you would i guess just try to determine what is a healthy recipe so a lot of recipes out there also do have calorie estimated calorie needs are calories from the meals and things you can see if the recipe has those probably when i look for under five hundred calories lower in fat lower and sodium higher in protein and how about making healthy choices when you go t so again to sort of being aware of a lot of russians even fast food or having nutrient facts available sometimes they don't display them but they think it's regulated now that you should ask if you're really concerned about that so they can be aware and pick again probably under the five hundred rolls under five hundred calories under five hundred milligrams of sodium you want to look for higher fiber at least eight grams which might not be possible and a lot of fast food but then maybe super salad but be aware look at the calories on salads and on choose different dressings maybe oil and vinegar instead of a higher calorie dress and a lot of time to put the crunchy is on top that type of stuff so you can modify your salad to sort of stay within it and ice calorie ok and how if for somebody who doesn't like fruits and vegetables how they had that kind of nutrients and well i mean for parents that are of like picky eaters and things and difficult for them to like vegetables get vegetables i would say start maybe  little bit you know how to do a mashed potato dish with half cauliflower half regular potatoes so it's sort of hidden you can do like soups with period veggies in it too but it's like sort of a chicken noodle soup and there are ways you can modify recipes to hide in those foods but i do want to let parents be aware that the sooner and again we mention the beginning the sooner that the kids can be exposed to different textures different tastes having an open attitude about food is going to help them have a healthier diet in the long term because they'll be they'll be getting that variety if they're interested in trying to do this and how can you learn about organic foods the organic foods that are out there well what more specifically about organic like how should you be eating organic or type of a healthier so there is some ideas out there that that organic foods have higher nutrient content and that type of thing however   so you do want to look for more fresh organic if you can and then avoid organic foods that are actually that you don't eat the skins of because it's not needed i guess but stuff we look for again i like lettuce and apples and things that you would eat the outside coat of two to sort of voids some of the pesticides issues but as of now i don't think that there's any evidence about nutrient content being different and i think i was asked i had a question you're eating organic but you can pretty much feel comfortable that if it has the u s d a seal on the food that it is believe greater than ninety five percent of the farming and everything has been surveyed through organic food and then also is not just non g m o if it's organic ok and so i see a lot of these commercials about making like smoothies for breakfast and like having like a shake and just like it being like filling and ok is that like real ok again that's sort of something that happens for like we are discuss with my clients and patients about is that an realistic a realistic healthy habit for them like try to let them avoid the fact of putting in some of the putters and things in the smoothies because then it's adding calories that you don't feel like you're actually eating like you said is it filling enough sometimes movies can be feeling for the stomach but they don't  sustain and then sometimes it actually doesn't feel like you've eaten so that could be counterproductive to weight loss because then you might be snacking later on yeah so how do you i think you kind of already touched on this but how do you ease a child into healthy habits in like keeping them there like you know as they get older they want to start like sniping or ok so similar to children and adults trying to maybe set realistic goals for them for the child like trying to pinpoint activities and things for them that they actually perceive as being fun to kids are definitely going to stick with things that they enjoy so maybe it's figuring out what type of meals that they like to they comment on a meal that the mom made that all moments actually  friends also doing that activity like sports and things they might be more inclined to stick with that is healthy activities and eating habits and have you ever like met with a teen who was overweight and dealt with  bullying aspect of it not personally not personally yet but it was it i did take a intervention and prevention of obesity class in grad school last semester and so we watched this large you know video in documentaries about a child that had been bullied and things in it as actually very detrimental to their long term health and their success in losing weight because the more that people tell them that they're fat and bully them the more that they it's just it's just turning in their heads that oh this is like telling them that they are so they believe and  they feel like they can never overcome it so so if a teen who is obese overweight if they like have a regular workout schedule and it's not doing anything like what would you recommend well again it's sort of looking at that whole diet component to are they working out tremendously but there haven't hamburgers after you know that type of thing so it really is trying to to look at sort of whole picture are they then just about a night and watching t v the rest of the night and then not getting enough sleep because that screen time kept them awake and things like that so it is the whole picture but maybe it is also in the intensity of the exercise are they working at what they should be to burn enough calories and there's also a genetic component which i've discussed about some people are more genetically inclined to respond differently to certain foods and things and types of exercise so it could be genetic ok so can you explain to me what metabolism is i think he's outward yes so metabolism is essentially how your body burns the fuel so some people with the faster metabolism quote unquote do do tend to have a higher heat like their actual little little cells in their body or burning more rapidly than someone who has maybe a lower metabolism that's also genetic and i've heard this a lot people say like when you're teenager you can eat a lot but then it'll like catch up to you as you get older yeah that's a very good question so and i do without a lot actually with peri menopausal women too after they go menopause they also feel like their metabolism down the ground they can't eat like they used to so similar thing as you do age it is a true fact that metabolism decreases your energy expenditure decreases your limit however it only decreases two percent per decade over the decades that can add up it's not astronomical at first but it is it is good to be aware of that and sometimes you can avoid that weight gain just by noticing a certain point beverage or an alcoholic beverage as you get older like just eliminating one thing might be able to do the trick for you ok well it looks like that's all the time we have for today thank you for coming in for being with me about teenage health and this is this has been all for the edge