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Fall is a great time of year to reclaim your fitness! There are so many ways to do it, what with fruit to be picked, leaves to be raked, gardens to be tended and walks to be had. So get out there and fall into fit!

PICK LOTS OF FRUITS! Apples abound at local farms right now, so plan a fall afternoon outing and pick some fresh apples, which are full of dietary fiber. Eating fruits and vegetables may reduce LDL cholesterol (the bad kind), and apples are a delicious snack any time of the day!

LEAVES, LEAVES EVERYWHERE! Whether they’re piling up in your yard or glowing on trees in your nearby park, fall is the best time to get outside with your kids to take a walk and admire the changing colors of the leaves. Jumping in leaf piles is a great fall activity, but make sure you’ve got a couple of rakes handy so that the whole family can pitch in to rake ’em up!

FALL VEGGIE DELIGHT! This is the time of year when the fall harvest is full of yummy seasonal veggies like squash and pumpkin! Both have Vitamin C and Vitamin A and other nutrients that are good for you, so try incorporating some of them into your meals. You can find lots of tasty recipes that use squash or pumpkin at

It has been a while since my last post. I can sincerely say that it is a busy life to be a senior in high school. Excuses aside, I promise to be more commited to this blog.

September was Go Healthy Month, where we tried to reach as many youth as possible and had them pledge to go heathy.

An overview of the month:

From “Punk Rope” demonstrations to farm fresh fruit and veggie stands; from the launch of the ‘myGo Healthy Challenge’ to the Kid-Hosted Forums, the Alliance’s second Go Healthy Month activated kids across the nation to Go Healthy! 

In September kids throughout the U.S. were invited to take the pledge to Go Healthy and participate in an array of fun and healthy events including six Kid-Hosted Forums, ‘Recess by the River’ field day events and the launch of an exciting new interactive online gaming experience called ‘myGo Healthy Challenge’.

Go Healthy Champions in communities across the country worked with the Alliance to educate, engage, and empower youth to take charge of their own health. The hot, new singing sensation Menudo joined the Alliance at a Recess by the River event on September 27th in New York City, where they performed and asked kids to join them to take the Go Healthy Challenge. Former President William J. Clinton shared a special Go Healthy message on the Rachael Ray Show to encourage parents and their kids to recommit to eating healthier and being more physically active. 

The Alliance’s 20-member Youth Advisory Board led the charge to spread the word throughout social networking sites, including the Alliance’s new My Space page as well as their own networks, friends, and families. 

Kids all across the U.S. can take the pledge to Go Healthy at!

This weekend I got to go on a senior retreat with my classmates.

It was a great excuse to get active. There were hiking trails, an obstacle course, and tons of different games we could play. If you live in a more rural area where there are hiking trails or parks near by. Take advantage of them. Even walking for 30 minutes a day can make a difference in your health.

<—-Hiking on a dry waterfall.

                      Table Tennis.






<— Tetherball

Here are some of my lunch ideas that will hopefully help you on getting a good idea of building better lunches.Always try to include a serving of carbs (whole grains and wheat), protein (meat, nuts), a fruit, veggies, and a low sugar drink.

To give you some ideas,  here are some of my favorite options:

– Whole wheat sandwich with peanut butter and sliced banana (do not use white bread… it will do more harm than good). Another good option is a whole wheat sandwich with choice of meat, light mustard, slice of cheese, lettuce, and tomato.

-Fruit salad (slice your choice of kiwi, banana, apple, peaches, raspberry, blueberry, blackberry, cantaloupe, watermelon, honeydew, strawberries, grapes, mandarin oranges, etc.) I also like to add in some almonds to add a little protein.

– Whole grain crackers with choice of meat, cheese, or tuna as a topper.

– Salad including with raisins, grapes, light mozarella cheese chunks,  sunflower seeds, olives, and pinto beans.

-ALWAYS try to choose water, lowfat milk, or 100 percent juices over sugary drinks such as soda.


The Olympic games have always been a grand spectacle to watch. The best of the best in the world compete in various sports in hopes of receiving a gold medal as a trophy to bring back to their country.

The games can also be very inspirational because you are watching the product of hours, months, and years go into the effort of the athletes making them push themselves to their maximum effort. Take the time to watch some of the games (though try to limit the time you spend in front of the tv to less than two hours). Hopefully, you will be inspired to take up one of the sports that you see.

The various olympic sports are: Archery, Badminton, Baseball, Basketball, Boxing, Canoe, Cycling, Diving, Equestrian, Fencing, Football (Soccer), Gymnastics, Handball, Hockey, Judo, Modern Pentathlon, Rowing, Sailing, Shooting, Softball, Swimming, Synchronized Swimming, Table Tennis, Taekwondo, Tennis, Track and Field, Triathlon, Volleyball (Beach and Indoor), Water Polo, Weightlifting, and Wresting.

Another interesting fact, is that there are two Youth Advisory Board Members who have goals to one day be in the olympics. Isabella Acosta Barna is already nationally ranked in epee fencing and has the goal to be on the US olympic fencing team in the future. There is also Justin Deparis who is determined to be on the US Olympic Team for gymnastics. If you also have similar dreams, go for it.

The sports that I like to play to get active are water polo and swimming. I have been a member of my school’s varsity water polo and swim team from freshman year. What I like the most about sports is that feeling of being happy and relaxed right after a hard practice or a game.  You just can’t get the same feeling from watching television or playing video games.

Getting active is very important. If you don’t want to start off with a sport that is very hard like running or soccer, there are other alternatives. Walking is an easy way to get active along with yoga. Pick someting and try to commit to spending at least an hour 3-5 times a week being active.

1. Fish
Eating fatty fish, especially salmon, at least three times a week is one of the healthiest things you can do.Fish contain omega-3 fatty acids that
reduce your risk of heart disease, inflammation and much more, plus it improves your nerves, eyes and brainpower.

2. Vegetables
Five or more servings a day from the list of vegetables with high nutritional values can give you the fiber, vitamins A and C, calcium, iron, magnesium and phytonutrient antioxidants that help prevent heart disease, cancer and other degenerative diseases.

3. Fruit
Two to four daily servings of fresh or frozen fruit are recommended. Blueberries, raspberries, oranges, red grapes, plums, apricots and papaya are some of the best on the fruit list. They’re rich in fiber, vitamins, minerals, carotenoids and flavonoids.

4. Whole Grains
Brown rice, oatmeal, sprouted breads, and other whole grains are great sources of fiber, vitamins B and E, protein, minerals and essential fatty acids. High fiber foods help prevent colon cancer, high cholesterol and constipation. The fiber also makes you full faster, so you’ll feel full but have eaten less.

5. Garlic and Onions
Garlic is a powerful natural antibiotic that can boost immunity, protect against bacteria, parasites and viruses and help prevent heart disease, stroke and cancer. Onions are antibiotic, anti-inflammatory and antiviral and have been shown to help improve LDL / HDL cholesterol balance and fight off bronchitis, asthma, hay fever and infection.

6. Yogurt
Plain, unsweetened, low-fat yogurt and other cultured dairy are excellent sources of complete protein, calcium and lactobacillus. They help protect against osteoporosis, cavities, high blood pressure, high cholesterol and intestinal disorders. Yogurt’s beneficial bacteria also makes it a natural antibiotic and anticancer agent.

7. Poultry
Skinless chicken and turkey are valuable sources of complete protein and B vitamins. Chicken soup really is good for colds and flu. Its high cysteine content helps break down mucus. Turkey is leaner, low in calories and high in selenium, which strengthens the immune system. White meat is easier to digest than fattier dark meat.

8. Beans
Lentils, peas and other beans are good sources of fiber and B vitamins. Combined with whole grains, especially rice, they become an excellent source of complete protein. Beans have also been found to help lower cholesterol, regulate blood sugar and reduce cancer rates.

9. Nuts
Raw nuts are rich in protein, vitamins B and E, minerals and essential fatty acids. They’ve been found to have both anti-cancer and anti-heart disease properties. Almonds, for example, help lower cholesterol.

10. Water
Surprised? Water is a very essential nutrient in your diet. It’s needed for digestion, assimilation, metabolism, elimination, weight control and more. And unlike coffee, colas and alcohol, eight glasses of pure water a day have no calories or negative side effects.

On Tuesday, you can expect to find me bright-eyed, backpack on, trekking around at 7 in the morning. Why do you ask? Because I am going back to school.

We spend a lot of time at school. Six to seven hours for the school day, multiply that by 5 days of the week, then multiply that by 4 weeks in a month, and we end up with 120-140 hours per month. That is A LOT of time. So, if school is where we are spending most of our time, then that is where we need the most energy.

It is important to make sure that you are eating a good lunch and a good breakfast.

Many of my friends, start the day with a heart meal of… wait they don’t eat breakfast. This is a HUGE NO NO. Ever heard of the phrase, breakfast is the most important meal of the day? It is true, because breakfast is where you are pulling most of your energy to power your day.

What are some good powerfood options? Try to eat egg, or nuts for protein; slice of whole grain bread or a cereal with whole grains and lots of fiber; and/or a fruit such as an apple or banana. There are more options, these are just a few of my favorites.

Ok, now moving on to lunches. Really good options for lunches are packed sandwiches (preferrably whole grain bread you can choose whether you want a lettuce/tomato/meat/cheese sandwich, or say a pb&j), yogurt, a fruit, salad (skip the fatty dressings like ranch and thousand island, the crutons, and bacon bits), carrots or celery with peanut butter, bowl of soup, a sandwich wrap, and so on. You generally want to avoid stuff like cookies, nachos, pizza, chips, and soda. They are filled with empty calories which end up doing more harm than good.

Again, these are just suggestions and you can also add healthy options that you like to include in your school breakfast or lunch.

I will try to find some fun recipies that you can make to build healthier school meals.

The Youth Advisory Board was formed by the Alliance for a Healthier Generation.

The Alliance for a Healthier Generation in turn is an organization that was founded by both the American Heart Association and the William J. Clinton Foundation co-led by Arnold Schwarzenegger.

The Board is made up of a diverse group of 20 kids age 7-17 from all over the United States. We all get together to advise the Alliance for a Healthier Generation on how to address and work towards solving the “growing” problem of obesity.

Just as a little side note: There are 25 million kids in the U.S. who are overweight or obese. Another way to think about this is if you are in a group of 3 people, 2 of you would be obese or overweight. That makes this a HUGE problem that needs to be fixed immediately. Did you know that at this rate out parents may be the first generation to outlive their kids?

I know I don’t want to be a part of this statistic. I am commited to leading a healthy life. This means that I will be active (reduce time spent in front of a screen more time outside), eat healthier (lots of whole grains, fruits, and vegetables), reduce intake of junk (sodas, processed food), and take on an overall healthy mindset.

Through this blog, I aim to document my lifestyle and those of others who lead healthy lifestyles and to post information on how you can also lead healthy lifestyles.

Its my health! I am the solution!

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July 2018
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