Upstream Girl
Self Esteem

You are the most important girl in the world. Remember that!
In today's world you are bombarded every day by media, fellow students and sometimes even parents that your appearance matters more than things you do. Well-meant praise about your looks can reinforce this message. To survive you must have self esteem. Then you can set your own path. You no longer have to flow with the crowd. You can swim upstream.


Unless you participate in school sports or live in the country, chances are that you are not getting enough exercise.

According to Nemours, the Children's Health System, you should be doing 60 minutes of exercise every day.
1. Aerobic exercise like biking or running to exercise your heart.
2, Strength training with weights. Any weights that are easy to handle are fine.
3. Flexibility training such as gymnastics and yoga.

These exercises do not need equipment and can be done at home. Some can even be done with the TV on.

Check with your doctor to make sure that these exercisers are OK for you.

Source and further information:    Nemours Health   


Magazines and TV shows give the impression that showing more of your body will bring you popularity and friends. Actually the opposite is true. Learn to dress modestly and attractively. Good examples of modest clothes are at the following stores:
Jen Clothing   
Virtuous Closet
Modest Apparel USA   

Beauty Redefined

Lexie Kite and Lindsay Kite have a passion for helping girls and women recognize, reject and resist harmful messages about their bodies and what "beauty" means and looks like. Through their foundation they show how you how to promote a positive body image. Start at their web site:

Diet is for health not looks. During your tween and teen years you grow a lot and need the right food to develop properly yet teen girls are the most poorly nourished segment of the population.

For starters:

1. Eliminate added sugars such as sucrose and high-fructose corn syrup. Added sugars, especially in the form of sugar-sweetened beverages, are associated with increased risk of Type II diabetes. On the other hand fructose found in whole foods such as fruits and vegetables are relatively safe.
In addition, phosphoric acid in carbonated drinks - which gives soda its tangy taste - leaches calcium from bones resulting in a strong link between soda and bone fractures. Studies also link soda to cancer.

2 Eat more calcium. In you adolescent years you need around 33 percent more calcium than pre-adolescents (1,200 milligrams a day versus 800 milligrams).

2. Eat more protein. Proteins provide the building blocks for growth. You need protein for strong muscles. Protein also feeds brain functions.

3. Get more vitamins. Pre-teens and teens need at least a 20 to 30 percent increase in their daily dose of nearly all vitamins.

Source and further information:
Marc S. Micozzi, M.D.    40-year career as physician, medical anthropologist and epidemiologist -- search teen

Nemours Health    - nonprofit children's health organization.

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