Summarize the following:
When you enter puberty, your brain starts to create sex hormones via a girls' ovaries or boys' testes. For girls, your body is producing extra estrogen and progesterone. Boys will receive more testosterone. Having extra hormones can cause changes to your body (like developing breasts for example) and also sometimes emotional changes. These are normal changes but can affect how you feel. Girls tend to start puberty around the age 8 to 13, whereas boys tend to start puberty a bit later from ages 9 to 14. Some children also enter puberty earlier or later than these ranges. If girls begin puberty before age 8 or boys before age 9, this is called "precocious puberty." If you notice your body changing early, speak with your parents or doctor immediately. Puberty does stop. Puberty is necessary for you to transform into an adult but you must be patient. Puberty can take as short as 1.5 years to as long as 5 years to finish. It is hard to know in the beginning how long it will last but it will eventually end! During the beginning of puberty, changing hormones cause breast development. Your hips will widen and you will gain pubic hair. You also should become taller. Two years after the onset of puberty, you might start having underarm hair and white or clear discharge on your underwear. Your period is likely to start soon. Around your period, you might experience premenstrual or menstrual cramps. Your abdominal region might hurt and you could feel bloated. It is totally okay if your breasts grow at different paces. They also might be sensitive to the touch at this time. You could gain anywhere from 2 to 8 inches in height. Some parts of your body, like your head and hands, could grow faster than your arms and legs. You might feel physically awkward during this period. Do not worry! The rest of your body will catch up! When your period starts, that means your uterus lining plus additional blood will leave your body once a month. Although menstrual cramps are normal, if the pain is unbearable, talk to your doctor. The sex organs will begin to develop. Your testes and penis will enlarge and you will gain pubic hair. Towards the middle of puberty, you will have a growth spurt. A few years after puberty has commenced, you will notice hair growth all over your body, including on your face. This will be a good time to learn how to shave and/or take care of your facial hair. Your body also will begin releasing testosterone. Erections and ejaculation commonly happen now. When you turn 14 or 15, puberty is almost to an end! Your larynx (e.g. Adam's apple) will be more pronounced. Your voice might crack and sound lower and deeper. One of your testicles might grow faster than the other one. This is normal! Boys can gain anywhere from 4 to 12 inches of height. You can continue growing until they are 18 to 20 years old. Testosterone is the sex hormone that causes your testicles to make sperm. You might become erect seemingly without cause. If you ejaculate in your sleep, that is okay. This is a "wet dream." As your voice changes, your pitch also could fluctuate wildly. This eventually will stop. Your brain will not be fully developed until you are about 23 to 25 years old. As your brain develops during puberty, it may be affected by risky behaviors, such as engaging in sex or trying drugs and alcohol. Be aware that any risky behaviors you engage in during puberty may lead to addictions later on.

summary: Realize what puberty is. Understand physical changes for girls during puberty. Understand physical changes for boys during puberty. Be aware that brain changes occur during puberty.

Summarize the following:
Simple carbohydrates are digested rapidly, causing a sharp increase in blood glucose which can trigger reactive hypoglycemia. Concentrated sweets mainly contain simple carbohydrates, also called simple sugars. You want to eat foods with a low glycemic index. Glycemic index offers information on how foods affect blood glucose and insulin. A lower number indicates a smaller effect. Read food labels looking for terms like sugar, honey, molasses, fructose, corn syrup, corn sweetener, and high-fructose corn syrup. Products like candy, cookies, cakes, fruit drinks, soft drinks, and ice cream are concentrated sweets which will have a high glycemic index You can use sugar substitutes like sucralose (Splenda), saccharin (Sweet'N Low), and aspartame (Equal) to replace table sugar. Read the labels on "sugar-free" foods, carefully. They may contain other ingredients that can raise your blood glucose too rapidly. Sugar substitutes may cause other health problems. Glucose enters the bloodstream more slowly over a longer period of time when these types of nutrients are eaten. Incorporate starch-containing foods like whole grain breads and pasta, potatoes, corn, and beans into your diet. Protein and healthy fats help to regulate blood sugar and prevent high blood sugar spikes followed by blood sugar dips (hypoglycemia). Fiber also does this. Protein can be found in animal sources as well as legumes (beans and peas), nuts, and seeds. Use complex carbohydrates and proteins as your major energy source. Complex carbohydrates are made up of simple sugars connected together, like beads on a chain. These complex sugars are harder to digest. It takes a while for proteins to be converted into glucose in the body. This slower digestion is why your blood glucose levels rise in a more gradual fashion. Healthy fats should be a major energy source too. They maintain proper blood sugar levels and they also provide long satiety. Fiber is a non-digestible complex carbohydrate found in plants. The soluble type of fiber is found in legumes, oat products, and in fruit as pectin. When soluble fiber dissolves in water, it forms a sticky gel. Stomach emptying, digestion, and the absorption of glucose are delayed. Canned fruits with added sugars could lead to reactive hypoglycemia. Eat fresh fruit or canned fruits without added sugars. Insoluble fiber, like wheat bran, does not dissolve in water. It adds to bulk to the stool and helps keep your bowel movements regular. It could be a healthy part of your diet, but it will not help with the reactive hypoglycemia. The goal is to keep your blood glucose levels as even as possible. Experiment to see what works best for you. Make every meal well-balanced by eating complex carbohydrates, protein, and a fibrous food together. Snacks do not necessarily have to contain all three. Your options range from eating 3 larger meals a day with 3 healthy snacks or eating up to 6 smaller meals, evenly spaced throughout the day, with an evening snack. Both of these "drugs" can exacerbate the symptoms of reactive hypoglycemia. Alcohol lowers blood glucose levels. Caffeine stimulates the production of adrenaline. Do not counteract your efforts to prevent hypoglycemia. In some studies, the acute consumption of alcohol increased insulin secretion, thus decreasing blood glucose levels. Do not magnify your fight-or-flight symptoms (hunger, anxiety, sweating, rapid heartbeat, and faintness) by consuming caffeine. Excess weight has been shown to interfere with the body processes which control your blood glucose levels. Lose any excess weight with a healthy diet and exercise. You can get an idea of your ideal by referring to your body mass index (BMI), a screening tool that uses your height and weight to determine your body mass. If you are 20 years or older, a healthy BMI is in the range of 18.5 to 24.9. The formula is: weight (lb) / [height (in)]2 X 703. It is best to consult a doctor when trying to lose weight.
summary: Do not eat concentrated sweets or meals high in simple carbohydrates. Make complex carbohydrates and protein an important part of your diet. Add soluble fiber to your diet. Personalize the size and frequency of your meals. Limit the alcohol and caffeine in your diet. Maintain a healthy weight.