Table of Contents:
1. WORKING TOWARD YOUR IDEAL BODY AND LOOK. 1. Your Life in the Teen Machine. Life Inside the Teen Machine. The Body-Mind Connection. Who and Where Are You Now? A Realistic View of You. The Self-Suss Up. Your Sufferin' Self-Image! What Makes You Attractive? It's Tough Being a Guy. Bogus Beauty Standards for Women. The 1910s. The 1920s. The Late 1930s, Early 1940s. The 1950s. The 1960s. The 1970s. The 1980s. The 1990s. And Now, and Soon? It's a Cultural Thing. Becoming Who You Want to. Totally Clueless? When You Feel Ugly. It's Baby Steps, Baby! 2. Improvement!? You're Not Out to Lunch. Change, Change, Got Spare Change? Step One: Setting Your "Looking Great" Goals. Not Just What, But When. Introducing: Your "Looking Great" Journal! But ... Why? What Do You Write About? Setting Your Long-Term Goals Exercise. Doing Step 2. How Do I Get There? Exercise: Your Short-Term Goals. Step 3. Taking the Right Steps. Step 4. Cool! Celebrating Your Success. Ugly Things in the Way. The Time Ugly--"But My Date's Next Week!" The Vanity Ugly--"She Can't See Me Like This!" The Frantic Ugly--"But I'm Too Busy!" The Misunderstood Ugly--"Everybody Else Is Being a Jerk!" The Rigid Ugly--"That's Not What You Said You Would Do!" The Failure Ugly--"You've Blown It, Baby!" Self-Respect, Moderation, and Loving Your Body. More "Looking Great" Journal Exercises. The Nailing Down Your Goals Exercise. The "Three Things That Went Okay Today, Three Things That Sucked". Exercise. The "What's Wrong About My Body?/What's Strong About My Body?" Exercise. 2. HEALTHY EATING. 3. Balanced Diet 101-Teen Style. Making Healthy Food = Tasty Food. Stuff Your Bod Needs to Be Healthy. Increase the Iron. Count on Calcium-Your Bones Do! Power Yourself with Protein. Slink with Zinc. Vitalize with Vitamins. Wallow in Water. I Know the Food Guide Pyramid Seems Boring, But. Taking the Pyramid with a Grain of Salt. Serves You Right! Great Grains Galore! Veritable Vegetables. Freaky Fruit. Meaningful Milk, Yogurt, and Cheese. Magnificent Meat, Poultry, Fish, Dry Beans, Eggs, and Nuts (Whew!). Sugars, Fats, Oils, and Other "Sinful" Substances. Digesting the Pyramid. Go for Variety. Moderate Your Meat. Don't Forget the Oil! Ah, the Complexity of Carbohydrates. High Fiber Rules! A Few More Short and Sweet Tips. 4. Eating on the Run-Eating for Your Lifestyle. Your Basic Eating Plan. What? No Breakfast? Breaking That Fast. Bizarre Breakfasts. Lunch on the Run. Snack Attack! Getting a Knack for Healthy Snacks. What About Dinner? Foods for Alertness, Foods for Sleep. "Want French Fries with That?" Healthier Fast Food. Feastin' at the Food Court. 5. Changes and Choices in Food. When Your Family Makes Lousy Food Choices. When You're the Family Shopper. It's the Food, the Whole Food, and Nothing but the Food. Making a List and Checking It Twice. Looking at Labels. What's the Definition? Trimming the Fat Without Bulging the Budget. Becoming a Kitchen God or Goddess. Organics-They're Not Just for Hippies Anymore. Moving Toward Vegetarianism. Why Teens Become Vegetarians. Vegetarianism-It's a Tricky Thing. 3. Safe and Effective Weight Loss 6. Fat and Thin-Trimming the Shape You're. Whatcha Mean, Fat? Media Images. Fat and Thin and in Between. Your Metabolism. Your Energy! It's Mom and Dad's Fault. Why Do People Get Overweight? Why Do People Get Obese? Do You Need to Lose Weight? Doin' Something About. Get This: Diets Are Fattening! Losing It! Gimme a Recipe! The First Week. Going for It: Weeks Two, Three, and Four. Watching Calories. Eat Fat-Good Fat! Love Them Veggies! Skip Dessert. Don't Skip Meals. Banish the Scales. Creative Indulgence. Focus on Water. Limit Sodas and Caffeine. Slow Down and Eat Smaller Portions. Make Wise Substitutions. Eat a Variety of Foods. Focus on Nutrition and Exercise. Move Your Lovely Body. Week Five. Gotta Gain Weight? 7. Help and Maintenance. Whys and Why Nots of Weight Loss Organizations. School, Community, and Friendly Support. When Friends and Family Fail You. Changing Anyway. Help from a Nutritionist. Maintaining a Healthy Weight. So You Got There! Now What? Backsliding. Eating Troubles and Troubled Eating. Restrictive Eating and Extreme Eating Issues. Disordered Eating. Guys Have Issues, Too. Whatcha Mean with All this Nervosa Stuff? Are You at Risk? Professional Counseling-the Big Guns. Negative Input-Smoking, Drinking, Drugs. 4. WORK THAT BODY! SAFE FITNESS FOR TEENS. 8. Setting Up and Exercisin' It! So, Why Exercise? Before You Start ... What Do You Mean, Exercise? Aerobics. Strength- and Muscle-Building. Stretching. Fitness on Your Schedule. Set Moderate Goals. Getting the Gear. Exercise Clothes. Holding It Up. Shoe Shopping. Specialized Shoes. Walking Shoes. High-Impact Shoes. Tennis, Biking, Dancing, and So on Shoes. Nine Steps to Exercising Safely. 9. Life at the Gym. Choosing the Right Gym. Look for Convenience. Check It Out, Baby! What About the Pool? It's a Free Class! Take It! Are You Comfy Yet? Is It a Good Fit? Cool Gym! Sign Me Up! Your Options. The Agreement. Pumpin' It-Strength Training. One, Two Three, Lift! Circuit Training. Aerobics. Your Training Heart Rate. Minimum Target Heart Rate. Maximum Target Heart Rate. Working in the Zone. How to Take Your Pulse During Exercise. Whoa! It's Class Time. Spin It! Dance It! Step It! Kick It! Wet It! Lappin' It Up! Getting Personal ... at the Gym. The Dangers of Over-Training. 10. Outside Exercise and Team Sports. Fun on Foot-Walking, Jogging, Running. Walking the Walk-It's Not Strolling the Mall. Power It Up! Adding Accessories. So, What's a Jog? What's a Run? Gotta Run? Wanna Jog? Snow Sports. Skiing. What You'll Need. Snowboarding. Cold Weather, Warm Clothing. Getting Lifted. Skiing and Snowboarding. Doin' It on Wheels-Bicycling. Getting Going. What Kind of Bike? Your Resource, the Local Bike Shop. Ready to Ride. Getting Serious. Organized Tours? On-the-Road Biking Musts. Team Work (Baseball, Softball, Football, Tennis, Soccer ...). Teaming Up-It's a Blast! What's the Commitment? Who's the Coach? Outside Safety Do's and Don'ts. 11. Home Base-Working Out at Home. Your "Looking Great" Stretch. Everyday Stretching. A Simple Stretch Series. Video Trainer! Home Exercise Equipment. The Dust Collector. High End vs. Low End. Why Drop So Much Cheddar? The Big Machine. Walking to Nowhere, Cycling to Oblivion. The Complete Idiot's Guide to Dumbbells. Dumbbell Delight. Make Room for the Dumbbells! Adjustable Dumbbell Handles and Plates. Nesting Dumbbells. A Bench Is Not a Bench. Some Dumbbell Exercises. Shoulders. Chest. Biceps. Triceps. Legs. Working Out at Home. Movin' to Music. Treading to the TV, Moving with Mags. Nobody Said You Had to Be Alone! Motivating Yourself. 12. Martial Arts-Far Eastern-Style Fitness. Kickin' It with Martial Arts? Learning to Deal with Intensity. So What Are the Martial Arts? Karate. Jujitsu. Judo. Aikido. Tae Kwon Do. Kung Fu. T'ai Chi. Capoeira. Thai, Indonesian, and More Martial Arts. Doing It at the Dojo. Learning the Forms. Sparring. Bricks and Boards. The Loud "Haii Yahhh!!" (or: What Is Chi?). That Amazing Sense of Calm. You Gotta Have Heart. Martial Arts-Not Just for Guys. Finding a Dojo. Getting Belted. 13. Dance-Finding Your Rhythm. Everybody's a Dancer. But Then You Get Embarrassed! A Special Note for the Guys. Dance Improves Your Body. Dozens of Dances. Ballet Basics. Finding a Ballet Class. Modern Dance Mystique. Jazz Joy. World Dance-Impossible to Categorize! Urban Dance. Tap Tap Tapping. Partner Dances-Swing, Ballroom, Salsa, Disco ... Building Your Confidence. Choosing a Dance Class. The Dance Itself-Ya Gotta Love It Serious, or Fooling Around? Boogie to the Beat. It's Social, So Who Are the Students? A Good Dance Teacher Is Positive! The Dirty Details on Dance Studios. Money, Honey! What's a Dance Class Like? The Dancer's Attitude. 5. LOOKING GOOD-FROM THE OUTSIDE IN. 14. The Skin You're In. The Skin, Your Biggest Organ. Zit Quiz! What Is a Zit, Anyway? Your Skin: Care and Feeding. How to Wash Your Face. After You Wash, Tone It! ... and Moisturize! Breakout! "Don't Pop" and Other Zit Remedies. Over-the-Counter Medications. What the Doctor Sez. Skin Killers. Sun Protection. Killer Smoke. Sleep Matters! Alcohol: Aging and Acne. Stress Stresses. Body Hair-Busting the Fuzz. Shave It Off! Pluck It Off! Melt It Off-Depilatories. Rip-p-p-p!!!! The Joys of Waxing. Waxing Yourself. Going the Pro Route. Other Anti-Hair Methods. 15. Looking Great-Hair and Grooming. Hair Here, Hair There. Washing the Locks. Healthy Hair. Chopping the Locks. Working with a Stylist. The Getting-to-Know-You Moment. Choosing the Look. Ethnic Hair, Dyes, and Specialty 'Dos. African-American Hair. Asian Hair. Latin Hair. Hair Dye Do's and Don'ts. Bad Hair? I'm Telling the Tooth! The Colors of Your Smile. Nailing It. Giving Yourself a Manicure. The Nail-Biting Blues. Smooth Your Soles. Dealing with B.O.. Smelling-Good Tips. 16. Working on Your Image, Style, and Makeup. What's Your Image? Where's Your Style? Bummer! Image Usually Means Judgment. When You're Judged. Image Is Not the Same as Style. Finding Style (Where's It Been Hiding?). Boosting Your Style, Boosting Your Beauty. Your "Looking Great" Features Exercise. Boosting Your Features. Get Dressed! What Looks Good? What Do You Like? Chillin' with Colors. Shopping Smart and Shopping Cheap. At the Mall. Consignment, Thrift, and Vintage. Makeup Tips for Every Type. Healthy Stuff for Your Skin. Don't Break That Bank, Baby! Foundation and Concealer. I've Got My Eye(Shadow) on You! Give Me Some Lip! Style-It's Your Choice. 6. DEALING WITH THE UGLIES. 17. Attack of the Hormones! Hormones and FOOD. The PMS Reduction Recipe. Dealing with It-the Calcium Solution. Considering Your Calcium. It's Not Just in Milk! Lactose, Sit Down! I Cannot Tolerate You! Vital Vitamins and Magnificent Magnesium. Whoops!!! Cut Yourself Some Slack. PMS and Exercise. Looking/Feeling Great When "Auntie" Comes to Town. Your Period and Exercise. Your Period and Cramp Relief. Healthy Sexuality. Preventing Pregnancy and Sexually Transmitted Diseases (STDs). What's Best? Name That STD! 18. Stress Busting. What Happens When You're Stressed? Mood Swings, Hormones, Family and School Pressures. What's Winding Your Chain? Get It off Your Chest! Exercise Helps! The Bio-Medical Explanation. But Not Obsessive Exercise. Sleep! Special Teen Rhythms and Issues. Soothing Out the Stress. "I Vant to Be Alone!" Yoga-riffic. Breathe! Force Yerself to Relax, Baby! Meaningful Meditation. The Self-Spa Treatment. A Tropical Home Facial. The Incredible, Edible Citrus Bath. When You're Feeling Soooo Blue ... Self-Injury. Down, Dirty, and Depressed. Symptoms of Depression. Fix Me, Doc! Finding a Purpose. Appendix. Resources: Books, Magazines, and Cool Web Sites. Index.