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Veggies should make up the bulk of your diet because they are low-calorie and contain lots of essential nutrients to keep you healthy. Many experts recommend at least 4 servings of vegetables per day, but if you want to lose weight then you'll need to eat more than that. By planning meals around a generous portion of non-starchy vegetables, you'll feel full without eating too much. Non-starchy vegetables include cauliflower, broccoli, carrots, zucchini, lettuces, asparagus, and lots of other delicious foods that can all be prepared in many different ways so you won't get bored of them. Lean proteins include chicken and eggs, white fish (like salmon and tuna), some cuts of beef, and legumes. Proteins are important for weight loss because eating them helps your body to build lean muscle and boosts your metabolism. A good rule of thumb to remember is that a single serving of most meats is about the same size as your palm. If you don't eat meat, there are lots of plant-based meat alternatives available that are even healthier options! Look for them in the frozen section of your grocery store. Many studies show that if you want to see quicker weight loss results from a diet, you should follow a low-carb diet. Instead of eliminating all carbs, however, you can focus on cutting out refined carbs and processed sugars and eating whole grains and plenty of fiber. This category of food should make up the smallest portion of every meal, just one serving or about 1/4 of the plate. Healthy carbs can be found in fruits, legumes (like chickpeas, lentils, and black beans), whole grains (like oats, brown rice, quinoa, or whole-wheat breads and pastas), and starchy vegetables. Stick to the proper serving sizes of the different types of carbs. Make sure to look at the nutrition label on your foods and measure them properly before eating. Toppings for your favorite foods often are sneaky ways that calories and carbs show up in meals. One tablespoon of mayonnaise, for example, can have up to 90 calories! Restock your kitchen with low-calorie options of the dressings and condiments that you use often. You can also practice seasoning foods with herbs and spices, which naturally have fewer calories and more flavor. . Having an occasional snack can be a part of a nutritious weight loss diet because it will keep you from getting too hungry and overeating. When you do snack, make sure that you're choosing foods that are filling, high in nutrient content, and low in calories. Examples of filling and healthy snacks include: a medium-sized fruit, like a banana or apple; a 1 ounce (28g) serving of your favorite nuts; a small bag of carrots and celery with hummus; and beef jerky. Lots of snacks are available at grocery stores in 100 calorie serving packs. Stock up on these and keep one or two on you during the day just in case you get hungry.

summary: Cover half of the plate at every meal with non-starchy vegetables. Include a serving of a lean protein in every meal. Replace refined carbs with whole grains and lots of fiber. Look for low-calorie versions of your favorite condiments and dressings. Supplement meals with a few small, nutritious snacks throughout the day.

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If you go to bed and wake up at the same time every day, it will be easier for you to fall asleep. While you heal, go to bed at the same time every night. Getting enough sleep is important for healing your rotator cuff. Adults should aim to get between 7-9 hours of sleep a night. Teenagers need between 8-10 hours a night while children need between 9-11 hours. Purchase arm slings or bandages at pharmacies and grocery stores. Wrap your shoulder before you go to bed according to the instructions on the box. This will keep your shoulder from moving too much while you sleep. If your doctor recommends wearing a sling at night, they may give you a sling to wear. Most rotator cuff injuries heal in 4-6 weeks. If your pain returns, however, you may need a new mattress. Look for a mattress with medium firmness. It should be firm enough to support your joints but not so firm that it causes back pain. Try lying down on the mattress before you buy it. If you sink into the mattress, it may be too soft to support your shoulder. If the mattress puts pressure on your back or feels uncomfortable, it may be too firm. Common sleep aids include diphenhydramine (such as Benadryl) or doxylamine succinate (like Unisom SleepTabs). Only take sleep aids if the pain is severe or if you cannot fall asleep after a long time. Read the instructions before taking these medications. Never take sleep aids for longer than 2 weeks at a time. You can grow to be dependent on these medications. Talk to your doctor before you take a sleep aid, especially if you are taking other medications. Your doctor can tell you if the medication will cause a bad reaction with any of your current medications. Do not drink alcohol as a sleep aid, especially if you are taking medication. Alcohol can make you feel sleepy, but it will not improve your quality of sleep. If mixed with sleep aids, it can be extremely dangerous. If you still can't sleep at night or if your work and social relationships are suffering, visit a doctor. Tell the doctor about your pain. Mention that you can't sleep properly. Your doctor may recommend a number of treatment options. Your doctor may prescribe a stronger painkiller for your shoulder or give you medicine to help you sleep. Your doctor can give you injections to reduce shoulder pain temporarily. These injections will wear off over time, but they can help you sleep better. Your doctor can refer you to a physical therapist who can guide you through safe exercises. These exercises may reduce pain and restore your shoulder function. In severe cases, your doctor may recommend surgery to remove bone spurs, repair the tendon, or replace the shoulder.

summary: Keep a consistent sleep schedule to help you fall asleep on time. Wear an arm sling when you go to bed. Invest in a new mattress for chronic rotator cuff pain. Take an over-the-counter sleep aid only if necessary. Talk to your doctor if your quality of sleep is consistently disturbed.

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In high school, you should take classes in all the sciences that you can, especially the natural and physical sciences (like biology and chemistry). These classes will function as the basis of your professional learning in the future and will prepare you to begin your degree in biochemistry once you start learning at the university level. All science-related fields will be helpful at this point. Make sure you take Biology, Chemistry, Physics, Zoology, Microbiology, Organic Chemistry, and any other science-related classes you're able to take. Take Advanced Placement classes when possible because they will be more rigorous and you will learn more from them. As a biochemist, you will need a basic understanding of math and how mathematical principles are played out in the natural world. Math knowledge will be especially useful when studying certain concepts in chemistry like electrochemistry, entropy, chemical potential, etc. Focus on math subjects like algebra, trigonometry, and calculus. Biochemists need to communicate effectively with coworkers and ensure that their research is organized and easily understood by their peers. Poor communication skills could lead to potential problems with research experiments and how results are recorded. Take your English classes seriously to help your written communication skills. You could also take a Drama or Speech class to help you become a better public speaker which will be helpful to you in your career as a Biochemist when you need to present your work to others. You should start thinking about what college you'll want to attend while you're still in high school. This means searching out what schools you might apply to that have well-respected science programs and offer courses in biochemistry and other sciences that you'll need to take. Apply to several colleges to increase your likelihood of getting accepted to a program you're interested in.
summary: Get a good foundation in the sciences. Learn math. Learn effective oral and written communication. Check out potential college programs.