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Be

Be your Best . Self . Ever .Friday, January 22, 2016

• Get fit • Move more• Sleep well • Eat the good stuff• Save your teeth• Be drug and alcohol free• Be kind• Live mindfully

2 Friday, January 22, 2016

Tips from Rudy:What’s the most important fitness tip you know?Warm up. Make sure you warm up so you don’t get any injuries and you’re ready to go.

What did your parents teach you about nutrition?They taught me to avoid fast food and try to be smart.

Why do you think substance abuse is a bad idea?It can mess up your life and you can forget all the things you want to do in your life.

What do you consider bullying?

Bullying is when you disrespect another kid or somebody because they can’t defend themselves.

Greetings Jazz fans!Oftentimes we’re told to put our best foot forward, to be our best self, to do our best. And then they leave off the instructions on how to do so. This year, instead of focusing on one thing to improve, the Utah Jazz want you to look at many things that affect your health and well-being. So while avoiding sugar and not being a bully may look like they don’t even fit in the same category, they are both things that help you become your "best" self.

In this issue, we cover things that will help you improve physically, mentally and socially, such as:

• Fitness and activity• Sleep• Eating well• Treating others with respect• Treating yourself with respect• Avoiding harmful drugs and alcoholEach topic doesn’t exactly fit nicely into one category. For instance, if you start exercising more often, you won’t just become more physically fit; you’ll also be able to focus more, sleep better and have more self-esteem. In other words you’ll be becoming your best self mentally and socially too. You never know what the overall effect of starting one healthy habit or stopping a destructive one can be.Take a look at the many suggestions from our Jazz players on becoming your best self, and see what you can do to make a difference in your life.

This educational section from the Deseret News Classroom Connections program was designed by Amy O’Donnell. The project was under the direction of Cindy Richards, Deseret News Newspapers in Education director, with special thanks to Patti Balli for providing information from the Utah Jazz organization. Thanks to USDA Center for Nutrition Policy and Promotion for My Plate graphics (ChooseMyPlate.gov), University Health Care Wellness for educational content and Raegan Holbrook, Sports Marketing Manager for University of Utah Health Care.Cover photo: Gordon Hayward drives to the basket. ©2015 NBAE Melissa Majchrzak/Getty Images

CREDITS:

©2015 NBAE Glenn James/Getty Images

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A tip from Chris:If you were to give one piece of advice for a healthy lifestyle, what would it be?Be the best that you can. Try to maintain that positive approach and others will acknowledge and respect that. I think that is the key to being successful.

What’s so great about being fit?That depends on what you think is important. If

living a long, healthy and happy life is important to you, then you should work toward being fit. If health and happiness aren’t important to you, well, you’re trying way too hard to be cool.It’s all about making good choices, and here’s what

you get when you choose to be fit.Being fit:• Keeps weight under control• Boosts your energy level• Improves your self-image• Increases muscle strength• Releases tension• Allows you to sleep better• Fuels fun with friends and family

Strength is a type of fitness measured by how much force you can exert with your muscles. You think of strength when you see a bodybuilder, but that image keeps many people —especially girls — from exercising to build muscles.Here are strong arguments for building strength:• You’re better able to lift heavy stuff and less likely to hurt yourself doing it• You give shape to your body with well-formed muscles• You’re burning more energy (calories) all the time because muscles burn energy • You can do better in sports, games and everyday activities Of course, it’s one thing to want well-developed muscles; getting them is another matter.

Building muscles happens naturally when you chop wood or lift heavy boxes. You can target muscle development by lifting weights or doing exercises such as curl-ups or push-ups.

©2015 NBAE Cameron Browne/ Getty Images


Health effects of childhood obesityImmediate health effects:• Obese youth are more likely to have risk factors for cardiovascular disease, such as high cholesterol

or high blood pressure. In a population-based sample of 5- to 17-year-olds, 70 percent of obese youth had at least one risk factor for cardiovascular disease.

• Obese adolescents are more likely to have prediabetes, a condition in which blood glucose levels indicate a high risk for development of diabetes.

• Children and adolescents who are obese are at greater risk for bone and joint problems, sleep apnea, and social and psychological problems such as stigmatization and poor self-esteem.

Long-term health effects:Children and adolescents who are obese are likely to be obese as adults and

are therefore more at risk for adult health problems such as heart disease, type 2 diabetes, stroke, several types of cancer and osteoarthritis.

Tips from Joe:What do you do to stay fit during the off-season?Other sports, hot yoga, anything that is not basketball, just to get away from it for a little while.

If a kid’s not healthy, where should they start to turn things around?They should start by getting some exercise and changing their diet. Those little adjustments will help.

be a fit kid10 tips for being active every day

Fit kids are physically active and play for at least 1 hour every day. Look for ways to make physical activity a part of your day.Do activities that build your muscles, get your heart pumping, and make you feel good about yourself.

12345

678910

13

tie up your laces and walk Go for a walk around your neighborhood or walk to your friend‛s house instead of taking the bus or asking for a ride. Forget the elevator and take the stairs every chance you get! Remember to be safe by using sidewalks and crosswalks.

turn up the music Shake, rattle, and roll to your favorite songs. Turn on some hip hop, country, salsa, or pop music and move your body. Dancing is a great way to get some physical activity.

ride a bike Grab your helmet and safety gear and go for a bike ride. Ride your bike to school or grab your friends and enjoy a ride in the neighborhood.

join a team Show your team spirit and join a sport at your school or community center. There are tons of fun teams such as basketball, baseball, gymnastics, dancing, soccer, swimming and tennis. Choose an activity that you like and have fun!

go out and play Ditch the TV and go outside with friends, family, and even your pets! Walk your dog. Make a snowman. Fly a kite. Have a Hula-Hoop contest. Play basketball with friends. Try jumping rope. Or simply play a game of tag.

dive right in! Go to your local indoor or outdoor pool and swim. Swim laps, play water games with friends, or have diving contests for fun.

Earn extra cash by mowing lawns, washing cars, shoveling snow, or walking dogs for your family or for your neighbors. Listen to music while you work to keep you going.

try skating or skateboarding Grab your friends and go to a local park or indoor skating rink! It‛s easy to learn and a great way to be active while still having fun! Remember to wear your helmet and safety pads.

plant a garden even with your friends! Creating a garden is tough work and a good

stuck inside? Play a game of hide-and-seek or plan a scavenger hunt in your house with friends and family. Another great way to stay active indoors is by doing crunches and jumping jacks―see how many you can complete!

Age in years6 -11 12-19

Percent

1971-74

46

1976-80

7 5

1988-94

11 11

1999-02

16 1620

15

10

5

0

Prevalence of being overweight among children and adolescents ages 6-19 years

4

1963-70

5

Source: CDC/NHES, NHES, NHANES & American Heart Association

2009-10

18 18.4

Keep on moving• Nearly half of all young people between 12 and 21 do not get enough exercise.• Up to 25 percent of young people say they get no physical activity. None!• The percentage of overweight kids has doubled in the last 30 years.• Kids today are 10 percent slower and weaker than kids were in 1980.In other words, today’s moms and dads were more active when they were

kids than you and your classmates are. Don’t you hate that?

©2015 NBAE David Liam Kyle/ Getty Images

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A tip from Trey:If you could give young kids one fitness tip, what would it be?I think that it is really important to push yourself. It is easy to be lazy, but if you will set goals and work to achieve them then nothing can stop you. My family really stressed the importance of goal setting and hard work. If you surround yourself with goal-oriented people and friends, then you are more focused and successful.

be a fit kid10 tips for being active every day

Fit kids are physically active and play for at least 1 hour every day. Look for ways to make physical activity a part of your day.Do activities that build your muscles, get your heart pumping, and make you feel good about yourself.

12345

678910

13

tie up your laces and walk Go for a walk around your neighborhood or walk to your friend‛s house instead of taking the bus or asking for a ride. Forget the elevator and take the stairs every chance you get! Remember to be safe by using sidewalks and crosswalks.

turn up the music Shake, rattle, and roll to your favorite songs. Turn on some hip hop, country, salsa, or pop music and move your body. Dancing is a great way to get some physical activity.

ride a bike Grab your helmet and safety gear and go for a bike ride. Ride your bike to school or grab your friends and enjoy a ride in the neighborhood.

join a team Show your team spirit and join a sport at your school or community center. There are tons of fun teams such as basketball, baseball, gymnastics, dancing, soccer, swimming and tennis. Choose an activity that you like and have fun!

go out and play Ditch the TV and go outside with friends, family, and even your pets! Walk your dog. Make a snowman. Fly a kite. Have a Hula-Hoop contest. Play basketball with friends. Try jumping rope. Or simply play a game of tag.

dive right in! Go to your local indoor or outdoor pool and swim. Swim laps, play water games with friends, or have diving contests for fun.

Earn extra cash by mowing lawns, washing cars, shoveling snow, or walking dogs for your family or for your neighbors. Listen to music while you work to keep you going.

try skating or skateboarding Grab your friends and go to a local park or indoor skating rink! It‛s easy to learn and a great way to be active while still having fun! Remember to wear your helmet and safety pads.

plant a garden even with your friends! Creating a garden is tough work and a good

stuck inside? Play a game of hide-and-seek or plan a scavenger hunt in your house with friends and family. Another great way to stay active indoors is by doing crunches and jumping jacks―see how many you can complete!

The “Move More” movementWhether you call it exercise, physical activity or play, movement should be a part

of every individual’s day. It is important to recognize that movement does not mean the same thing for everyone. Everything from playing basketball, to hiking a mountain, to climbing a tree and everything in-between counts as movement. The idea is to discover what you love and get going! Movement provides our physical bodies with so many benefits: a healthy heart,

strong muscles, weight control, happiness, self-confidence, strong bones, better brain function and so much more. Although the actual activity doesn’t matter when it comes to movement, there are a few recommendations to make sure we benefit as much as possible. The two most important recommendations include how long and how hard you play: It is recommended that children and adolescents get at least 60 minutes of

physical activity every day. For adults, the recommendation is 150 minutes per week. Any movement counts, so even if you can only get up for 10 minutes, do it. To steal a line from Dr. Seuss’ book, movement is movement, no matter how small. When it comes to intensity, or how hard you play, it is recommended that we

move at least at a moderate intensity. One of the easiest ways to understand what “moderate” intensity means is to pay attention to your breathing. If you can hold a conversation, but not sing, you are doing it right. Finally, it is important to also think about how much time we spend inactive.

Try to move every hour, step away from the screen a little more often, and find creative ways to fit movement into every part of your day. Join the "Move More" movement today and see the benefits in your life!

By: Kate O’Farrell, MS, ACSM-CEP

©2015 NBAE Fernando Medina/ Getty Images


Changing goodnights can change a lot Without proper sleep, every area of life can be affected negatively. The good news is even small changes improve concentration, mood, creativity, weight, overall health, learning ability and more.

Research suggests that there is not one magic sleep number for everyone. Although the 8-hours-a-night-rule seems to be the most popular, everyone functions best at a different amount of sleep per night. The Center

for Disease Control and Prevention, however, has provided general guidelines. For school-aged children, getting at least ten hours of sleep per night is recommended for improved cognitive and physical function. For teens, 9-10 hours of sleep is recommended. For adults, 7-8 hours of sleep may be enough.

Here are some quick tips to help improve your sleep:

1.Create a routine. It may not always include warm milk and a bedtime story, but going through a calm routine before bed can help wind things down. Examples include taking a bath, reading a book, or even some relaxing yoga.

2. Be consistent. Train your sleep-wake cycle by going to bed and waking up around the same time. 3. Establish a sleep-only zone. Keep screens and other distractions out of the bedroom. 4. Meditate. Breathing or performing a progressive muscle relaxation can clear your mind and prepare your body for sleep. 5. Sleep hygiene is as important for the sleeping hours as it is for the waking hours. Finding small ways to improve our sleep can change a lot. Sleep tight!By Kate O’Farrell, MS, ACSM-CEP, Resource: (link: http://www.cdc.gov/sleep/about_sleep/how_much_sleep.htm)

healthfeed.uofuhealth.org

A BETTER YOU

A Sleep DiaryUse this form to log your sleep, and share the results with your physician.

NAME: WEEK OF:

6 P.M. 7 8 9 10 11

12 A.M.

10 A.M.1 2 3 4 5 6 7 8 9

MONDAY

6 P.

M.

7 8 9 10 11

12 A

.M.

10 A

.M.

1 2 3 4 5 6 7 8 9

TUESDAY

6 P.

M.

7 8 9 10 11

12 A

.M.

10 A

.M.

1 2 3 4 5 6 7 8 9

WEDNESDAY

6 P.

M.

7 8 9 10 11

12 A

.M.

10 A

.M.

1 2 3 4 5 6 7 8 9

THURSDAY

6 P.

M.

7 8 9 10 11

12 A

.M.

10 A

.M.

1 2 3 4 5 6 7 8 9

FRIDAY

6 P.

M.

7 8 9 10 11

12 A

.M.

10 A

.M.

1 2 3 4 5 6 7 8 9

SATURDAY

6 P.

M.

7 8 9 10 11

12 A

.M.

10 A

.M.

1 2 3 4 5 6 7 8 9

SUNDAY

Shade in time you went to bed through wake-up time (see example at right). Indicate times you woke up in the middle of the night and how long it took to get back to sleep.

MONDAY Mood:Did you exercise today? If so, for how long and at what time? Did you go to bed hungry yes no or full yes no? Sleep notes (time awake, trips to bathroom, sleep aids used, etc.):

Yes, for 35 minutes from 7:30 p.m. to 8:05 p.m.

woke up at 1 a.m. to use the bathroom and fell back asleep at 2 a.m.

Mood:Did you exercise today? If so, for how long and at what time? Did you go to bed hungry yes no or full yes no? Sleep notes (time awake, trips to bathroom, sleep aids used, etc.):







BONUS: I GOT AT LEAST 30 MINU TES OF EXERCISE TODAY!

DATE:

15 MIN. INCREMENTS 15 30 45 1HR. 15 30 45 2HR. 15 30

TV OR MOVIES

WE BSITES

VIDEO GAMES

PHONE USE

SOCIAL MEDIA

OTHER

TOTAL SCREEN TIME:

Friday 12/5/14

2 hr. 45 min.

&

&

&&

*

** *

*

+

++ +

+

Example


DATE:


TV OR MOVIES

WE BSITES

VIDEO GAMES

PHONE USE

SOCIAL MEDIA

OTHER

TOTAL SCREEN TIME:


DATE:


TV OR MOVIES

WE BSITES

VIDEO GAMES

PHONE USE

SOCIAL MEDIA

OTHER

TOTAL SCREEN TIME:


DATE:


TV OR MOVIES

WE BSITES

VIDEO GAMES

PHONE USE

SOCIAL MEDIA

OTHER

TOTAL SCREEN TIME:

Hey, kids! Did you know that limiting screen time―the time you spend watching TV, playing video games, texting or talking on the phone―to no more than two hours

total each day is good for your health? Instead, read a book, play with friends, ride a bike or do a puzzle. Think you can do it? We do! Use this form to help you keep track.

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Screens and sleepIt doesn’t seem to matter how big or small it is. As long as you have access to it, it’s stealing your

sleep. You might not think it’s doing any harm the longer you sit in front of one or have one in your hand, but minute-by-minute you’re getting less sleep than you think.The enemy: screens.Whether it’s a smartphone or a TV, kids who have access to time

in front of a screen are not getting as much sleep as kids who don’t. A study showed that children who have a TV set in their bedroom get 18 minutes less sleep each night than children who

don’t. Kids with smartphones get 21 minutes less. If they keep their phone by their bed, alerts like text messages that come in through the night can interrupt their sleep frequently. These minutes of sleeplessness add up to a bigger problem of lack of needed sleep.Cindy Gellner, M.D., a

pediatrician with University of Utah Health Care, said, “It doesn’t matter the size of it. Any screen time should be limited to 2 hours or less per day and not within 30 minutes before the desired bedtime.” The best thing to do, she recommends, is "make bedrooms screen free zones."Getting enough sleep is one of

the most important things you can do for your health. People who get enough sleep have improved concentration, mood, creativity, weight, overall health, ability to learn and more. In addition to turning off the TV, things that can help you sleep better are establishing a consistent routine and meditating or relaxing before bedtime.Don’t let a screen, big or small,

take that away from you.

Tips from Raul:How much sleep do you get most nights?I try to get at least 8 hours of sleep each night. Sometimes after a game it is hard to relax and go to sleep, but I try to get enough sleep.

How do you relax and manage stress?I like to read. Sometimes I like to watch a movie or just relax on the couch and watch TV. I think that it is important to have some way to relax and unwind. When I was in Brazil, I had a dog and I would go for long walks

with him. It was a good way to relax and feel good.

A tip from Danté:How much sleep do you get most nights?I try to average 7 to 8 hours of sleep each night. I think that resting your body is as important as exercising your body. During your sleep time, your body is repairing and rejuvenating and that is important.

Changing goodnights can change a lot Without proper sleep, every area of life can be affected negatively. The good news is even small changes improve concentration, mood, creativity, weight, overall health, learning ability and more.

Research suggests that there is not one magic sleep number for everyone. Although the 8-hours-a-night-rule seems to be the most popular, everyone functions best at a different amount of sleep per night. The Center

for Disease Control and Prevention, however, has provided general guidelines. For school-aged children, getting at least ten hours of sleep per night is recommended for improved cognitive and physical function. For teens, 9-10 hours of sleep is recommended. For adults, 7-8 hours of sleep may be enough.

Here are some quick tips to help improve your sleep:

1.Create a routine. It may not always include warm milk and a bedtime story, but going through a calm routine before bed can help wind things down. Examples include taking a bath, reading a book, or even some relaxing yoga.

2. Be consistent. Train your sleep-wake cycle by going to bed and waking up around the same time. 3. Establish a sleep-only zone. Keep screens and other distractions out of the bedroom. 4. Meditate. Breathing or performing a progressive muscle relaxation can clear your mind and prepare your body for sleep. 5. Sleep hygiene is as important for the sleeping hours as it is for the waking hours. Finding small ways to improve our sleep can change a lot. Sleep tight!By Kate O’Farrell, MS, ACSM-CEP, Resource: (link: http://www.cdc.gov/sleep/about_sleep/how_much_sleep.htm)

©2015 NBAE Melissa Majchrzak/Getty Images ©2015 NBAE Melissa

Majchrzak/Getty Images


DATE:


TV OR MOVIES

WE BSITES

VIDEO GAMES

PHONE USE

SOCIAL MEDIA

OTHER

TOTAL SCREEN TIME:

Friday 12/5/14

2 hr. 45 min.

&

&

&&

*

** *

*

+

++ +

+

Example


DATE:


TV OR MOVIES

WE B SITES

VIDEO GAMES

PHONE USE

SOCIAL MEDIA

OTHER

TOTAL SCREEN TIME:


DATE:


TV OR MOVIES

WE BSITES

VIDEO GAMES

PHONE USE

SOCIAL MEDIA

OTHER

TOTAL SCREEN TIME:


DATE:


TV OR MOVIES

WE B SITES

VIDEO GAMES

PHONE USE

SOCIAL MEDIA

OTHER

TOTAL SCREEN TIME:

Hey, kids! Did you know that limiting screen time―the time you spend watching TV, playing video games, texting or talking on the phone―to no more than two hours

total each day is good for your health? Instead, read a book, play with friends, ride a bike or do a puzzle. Think you can do it? We do! Use this form to help you keep track.


Tips from Trey:What do you do to stay fit during the off-season?I try to watch what I eat. I try to eat a lot of grilled things. I run and get my cardio in and also play basketball to help me stay fit and in shape.

How important is taking care of your body to your career?It’s very important, especially being a young player you have to make sure you are taking care of your body. You have to make sure you’re eating right, getting the proper amount of rest, hydrating the right way. All of those little things play a big part in how you perform on the court.

The new My Plate nutrition chart 2005-2013 USDAChooseMyPlate.gov

Everybody eatsHuman beings have to eat to live. For the sake of our

health, humans have to eat well. We also must have a grasp of how to buy food, handle and store it safely, and cook it properly. We have to know what to eat, how to make healthy food choices and where to go for information.Think about how we relate to food. Every kind of

food is at our fingertips. We have huge supermarkets, convenience stores and fast food restaurants on every corner. Our social occasions almost always include sharing food; however, if we are living to eat instead of eating to live, you may be putting way too much emphasis on food.

Food is just fuel, right? Or is it?Some people believe that food is just fuel for our

bodies, like gasoline is for cars. They think it doesn’t matter much what food you eat, as long as you get enough to power you through your day, and avoid extra calories. But is that really true? Evidence is piling up that what you eat makes a big difference to your health and well-being. It’s more than a question of avoiding junk food and things to which you might be allergic. It’s time to really think about the quality of what we eat, and how much it is giving us of the nutrition we need.

©2015 NBAE Melissa Majchrzak/Getty Images

A tip from Derrick:When you became a professional basketball player, did you change your approach to eating so you'd be healthy?Yes, I had to change my diet so I'll be able have energy throughout the season.

Tell us what foods you love.My favorite food is BBQ.


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Five a dayThe newest government recommendations are to eat at least five portions of fruits and vegetables a day.MyPlate is supplemented with additional recommendations, such as “Make half your plate fruits

and vegetables,” “Switch to 1% or skim milk,” “Make at least half your grains whole,” and “vary your protein food choices. ” The guidelines also recommend portion control while still enjoying food, as well as reductions in sodium and sugar intakes.In unveiling MyPlate, First Lady Michelle Obama said, “Parents don’t have the time to measure

out exactly three ounces of chicken or to look up how much rice or broccoli is in a serving. ... But we do have time to take a look at our kids’ plates. ... And as long as they’re eating proper portions, as long as half of their meal is fruits and vegetables alongside their lean proteins, whole grains and low-fat dairy, then we’re good. It’s as simple as that.”

Join the Two Bite ClubNew things can be scary because you don’t know what to expect. It can even be scarier when it’s

green, has a weird shape, you don’t know what to call it and it’s on your dinner plate. Your parents may even offer it to you with a smile, saying, “Try it! Just two bites. You’ll like it.”Really? Is two bites all it takes to like a new food? It’s easy to get through one bite. But first impressions aren’t always the most accurate. If you take

another bite, giving this new food another chance, you’ll probably be surprised that this fruit or vegetable on your plate is not as bad as you first thought. In fact, you may even like it and ask for more.If you take two bites, congratulations! You have just joined a club called the Two Bite Club, made

up of many other kids who are adding healthy fruits and vegetables to their diet. Try a new food today and become the newest member!Acknowledgments: The Two Bite Club was developed by the Food and Nutrition Service (FNS) of the U.S. Department of Agriculture.

Healthy eating choices A tip from Alec:What did your parents teach you about nutrition?They taught us how to eat healthy.

MP4K-1 (8-12 years old)

May 2013Center for Nutrition Policy and Promotion

USDA is an equal opportunity provider and employer.Go to www.ChooseMyPlate.gov for more information.

MyPlate snack tips for kids10 tips for making great tasting snacks

If you‛re a budding chef, it‛s easy to create a great tasting snack! Below are some quick ideas that you can make on your own.

United StatesDepartment of Agriculture

1create a yogurt sundae!Top plain, low-fat or fat-free yogurt with fresh, frozen, or canned fruit, like bananas, strawberries, or peaches. Sprinkle

whole-grain cereal on top for crunch.

2 make pita pockets Stuff a small whole-wheat pita with sliced bell peppers, salsa, and a slice of low-fat cheese. Melt in the microwave for 15-20 seconds.

3 jazz up your favorite cereal Make a trail mix! Stir 1/4 cup of unsalted nuts, 1/4 cup of dried raisins or cranberries, and

1/4 cup of whole-grain cereal together.

4 make a fruit sandwich Cut an apple into thin slices. Spread peanut butter or almond butter between two slices to create “apple sandwiches.”

5 dip your veggies Create veggie treats by dipping slices of cucumbers, peppers, and carrots in a low-fat salad dressing or hummus.

6 pack an afterschool snack For a healthy afterschool snack, keep a fruit cup packed in 100% juice or water in your bag. Some

fresh fruit, like bananas and oranges, are also easy to pack and eat any time.

7 try a piece of cheesy toast! Toast a slice of whole-wheat bread and top with a slice of your favorite low-fat cheese.

8 freeze your fruit For a frozen treat on hot days, try freezing grapes or bananas! Don‛t forget to peel bananas and pull grapes from the stem before

freezing.

9 power up with ‘roll-ups‛ Roll a slice of low-salt deli turkey or ham around an apple wedge or around a slice of low-fat cheese.

10 build a fruit salad Mix your favorite sliced fruits such as pineapple, grapes, and melon.



A tip from Tibor:If you were to give one piece of advice to a student, what would it be?I would tell them to eat healthy and then find a sport you like and work hard. That has been my key to success. I take care of myself and work hard at a game that I love.

Tips from Jeff:Do you involve friends and family in your fitness efforts?I enjoy going on hikes and anything outdoors with my friends. It is hard to schedule time for everyone to get together because our schedules are so busy. When I can get together with friends, it is always a great time.

What do you hope your kids–or young people in general–will do to be healthy?I think that one thing that I would tell young people is to cut down on sugar. Eat healthy fruits and vegetables when you can, but cut out the sodas and replace them with water. You will notice a difference.

Sugar: the sweet and the bitterThe idea of preventive health is that you do

something now so that nothing bad happens later. You floss and brush your teeth today, not only because a clean mouth makes you feel better, but because it will prevent your teeth from feeling worse later. Brushing and flossing now will avoid disease later, but it’s more complex than that, especially when it comes to excess sugar in the standard American diet.Sugar could actually be called a new food group

in the United States. Excess sugar in sugary beverages, candies and pastries affects our teeth,

especially if they are confections or treats that are enjoyed over an extended period of time. Sipping soda throughout the day and sucking on candies that have to be dissolved in the mouth lower oral pH to acidic levels that damage teeth over time. Oral bacteria have a Thanksgiving feast in your mouth for hours, producing acidic by-products that result in enamel breakdown.

But there is a second part of the story: the negative effects sugar has on the body after it passes by your teeth.

Studies show if you were to drink a glass of water with three tablespoons of sugar (similar to what would be in a can of soda) you would have a big spike in your blood sugar levels within the first hour. This causes your body to release so much insulin to mop up the excess sugar that you actually overshoot and

become hypoglycemic by the second hour, meaning that your blood sugar drops

even lower than it would if you drank nothing. Your body detects this repetitive but transient low

blood sugar and thinks you might be in a famine. It responds by dumping fat into your blood stream as an energy source. This excess fat in the blood, repeated over and over because of our sugary dietary lifestyle, can lead to further chronic health issues related to weight gain, liver function, and blood pressure. Understanding the effect sugar has on your teeth and your body will help you make smart choices every day.

Barlow L. Packer DDS, Associate Professor of Nutrition, University of Utah School of Dentistry

©2015 NBAE Melissa Majchrzak/ Getty Images

©2015 NBAE Sam Forencich/Getty Images

11

A tip from Tibor:If you were to give one piece of advice to a student, what would it be?I would tell them to eat healthy and then find a sport you like and work hard. That has been my key to success. I take care of myself and work hard at a game that I love.

Tips from Rodney:Tell us an effective strategy you used as a kid to combat peer pressure.I use to laugh everything off. A lot of people will try to pressure you into things, so just laugh it off and they will eventually just leave you alone and you won’t have to do it.

Were you ever bullied?I was bullied a lot when I was younger because I was always tall and I had a huge head. When I was growing up people used to talk about me, but I played basketball and that was my way of releasing all of the tension that I had. My dad always told me I was unique for a reason.

Be drug and alcohol freeOne of the

brain areas still maturing during adolescence is the prefrontal cortex, the part of the brain that enables us to assess situations, make sound decisions and keep our emotions and desires under control. Introducing drugs or alcohol while the brain

is still developing greatly increases the risk and serious consequences of addiction. Different drugs do different things. But they all affect th e brain—that’s why drugs make you feel high, low, speeded up, slowed down or see things that aren’t there.Did you know, repeated drug use can reset the brain’s pleasure meter so that

without the drug you feel hopeless and sad? Eventually, everyday fun stuff like spending time with friends or playing with your dog doesn’t make you happy anymore.The brain rewards positive actions with feelings of pleasure so we want to repeat

them. We remember “feel-good” brain chemicals, or neurotransmitters, which connect the pleasure to the thing we enjoyed. Alcohol hijacks our brain’s pleasure-reward system by tricking the brain into generating pleasure-reward feelings from a

harmful chemical instead of a real experience.If teens

continue drinking, the brain changes and adapts to the presence of alcohol and soon they need more and more alcohol to create the same amount of pleasure. If they continue to drink, they will begin to crave it and feel uncomfortable — sometimes even extreme discomfort — without it. They become addicted. Getting their next drink becomes more important than family, grades or even sports.

Because the teen brain produces an abundance of dopamine, it can go rapidly from liking, to wanting, to needing alcohol, programming it for alcoholism. Alcohol can also damage the brain’s ability to sense pleasure from normal, healthy things and experiences — leaving a young person feeling “flat” about things he/she previously enjoyed.

Research shows that more than half of Utah parents don't know that teenage

drinking increases the risk of alcoholism.


Utah State Sharp Survey 2013


A tip from Gordon:How do you combat temptation especially when it has to do with drugs?I think that the best way to say no to drugs is to surround yourself with other people that will say no, too. If sports are your passion, then practice and become better, join a team and compete. If you are not an athlete, then join a club, or if music is your thing, then find an instrument that you can play. Whatever activity you choose there are other people that also enjoy that same thing. Busy kids have less time to be bored and I think that when you get bored is when you can be tempted to do drugs just to fit in.

A tip from Trevor:How important are good friends?You need good friends who you feel like you can trust and tell them anything. If you have a problem, you can go to them.

Be kind. Don't be a bully.Bullying affects all of us. Whether we are bullied,

bullying others or witness bullying, it can keep us from appropriately expressing how we feel and being who we want to be. Bullying can make us feel unsafe, unwelcome and alone.But you’re not alone, and you’re not powerless

to make a change. There are people who can help. As a student, you can make a difference by recognizing bullying when you see it and then taking appropriate actions to stop it.Bullying is ANY hurtful behavior that is

done on purpose to harm another person. Bullying can take many forms, such as verbal, physical, relational and online — also known as cyberbullying. It can make kids feel scared, lonely, embarrassed, sad and even sick. Here are some common examples:

•Verbal: name-calling, teasing, yelling•Physical: pushing, hitting, pinching, tripping•Relational: spreading rumors, telling others not

to play with a particular classmate or leaving a classmate out of an activity on purpose, breaking up friendships, purposefully ignoring someone (aka giving the “silent treatment”), publicly humiliating a person

•Cyberbullying: using the Internet, mobile phone or other form of digital technology to harm another person, such as sending cruel text messages or posting rumors or gossip about another person.

Be mindfulThe number of things to do to be healthy seems like a long, overwhelming list that doesn’t stop growing. It’s easy to become overwhelmed by the chatter. Practicing something called mindfulness helps you clear your mind and accomplish your goals. Mindfulness is awareness of what’s going on with your mind and body. You can do this through meditating for 10 minutes a day, paying attention to how and what you’re eating, changing negative thoughts into positive ones, deep breathing or even taking a walk. By practicing mindfulness, you can feel better about and be more focused on the healthy choices you’re making in all aspects of your life.


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