Classic Salmon Dinner
Start with a healthy salad of mixed greens and lots of fresh veggies, move on to broiled salmon (toss a few lemon slices on top and put in the broiler for 10 minutes), and send ’em to bed full and happy with your signature peach cobbler for dessert. Bon appétit!
31 Prepare a Presentation for a Special Event
Sure, you've had to make countless presentations for classes over the years — teachers have demanded speeches on plate tectonics, the division of cells, and just about every other blah topic out there. But how often have you taken those skills out of the classroom and voluntarily made a presentation for someone you actually like? Next time you attend a friend or family member's special day — be it a birthday, Bar or Bat Mitzvah, confirmation, or graduation — surprise them with a presentation that pays homage to their general fabulousness. It's an unexpected gift that will not only impress the ones you love, but also be remembered far better than another kitchy knick-knack that's destined for the junk drawer.
How to Do It
Whether you're celebrating privately as a family or at a huge party with tons of friends and relatives, prepare a presentation that suits the honoree. Say your older brother is graduating from college — make a speech in which you highlight all the ways he's inspired you (including the tips he gave you on how to sleep your way through class on the sly). Save your sister's Sweet 16 from becoming a pop music nightmare by playing an original or classic song for her on your instrument of choice. For your parents' anniversary, edit home movies together and screen the family epic at their celebration. For an engagement party, you can take a cue from Dr. Seuss and compose a rhyming poem chock-full of little jokes. Your best friend's graduation party? Compile a slide show of the honoree set to music and include the “can't believe we did that” pic of your shared faux modeling session back in second grade and that shot proving that a bowl cut is always a bad idea.
Record for Posterity
Document your presentation — 10 years from now, at another special family to-do, you can play the video of you making the speech or singing the self-composed “Grandma Song” that everyone in attendance still talks about. Your family will love it, and you'll get a good laugh out of it, too.
FOUR: For Your Body
32 Learn a Martial Art
Some people become interested in martial arts because they want to be able to kick butt, but learning to punch and block with graceful precision is only one by-product of studying a martial art. Many exercise gurus actually insist that the best all-around workout is martial arts, and practicing tai chi, karate, kung fu, or one of the other ancient Asian traditions will sharpen your mind as much as it tones your body. Plus, as you gain an understanding of the philosophies behind your practice, you'll learn about the importance of calm, restraint, and balance in life — not lessons to be taken lightly. Oh, and with most disciplines, you'll learn to kick butt, too.
How to Do It
Many gyms and martial arts studios offer classes for teenagers at all levels. Observe some classes or attend a tournament to learn about the different disciplines. Tae kwon do emphasizes foot and fist maneuvers, while jujitsu involves lots of grappling and throwing, and hapkido focuses on channeling energy through circular motions and carefully coordinated punches. Many martial arts have a strong spiritual base. There are dozens of types, each one with its own traditions. Make sure you find an experienced instructor who has studied for several years (or even decades) and has a solid knowledge of the physical and philosophical aspects of the practice. As you progress in your study, you'll be given a special rank or a series of colored belts that indicate your skill level. Stick with it and you may establish a lifelong relationship with martial arts, and potentially with your teacher, too.
Enter the Dragon
World-famous martial arts master Bruce Lee popularized high-energy self-defense on the big screen in the 1970s, starring in Fist of Fury and other box office hits. Even though Bruce died at the mere age of 32, he paved the way for other onscreen martial artists like Jackie Chan and Jet Li. Check out one of his classics on DVD.
33 Establish an Exercise Routine
Sitting on the sofa all afternoon, watching South Park or Sex in the City reruns and eating Häagen-Dazs straight from the container may be fun once in a while, but it shouldn't be your daily MO. It's important to get physical on a regular basis, or you'll wind up cheating your bod of feel-good endorphin releases that elevate your mood and self-image. You don't have to be a sports nut to enjoy the benefits of exercise. You can find tolerable (enjoyable, even) ways to get your sweat on. It's much better to get into the habit of working out now, when you're still bursting with energy, rather than waiting until you're older and in dire need of shedding extra pounds in order to avoid getting a heart attack from your next bag o' chips. Whether you like lifting weights at the gym, jogging through the park, taking a kickboxing class, or doing crunches in the privacy of your own bedroom, establishing and sticking to an exercise routine will strengthen your body, mind, and spirit — and get you more attention in the hallway.
How to Do It
Start by finding out your heart rate, body weight, waist and muscle measurements, and body fat percentage. Gym memberships usually include a free consultation with a trainer who will administer these tests and record the results so you can track your progress over the coming months (don't worry, they keep these stats confidential). Determine your goals — do you want to tone your tummy, get energized, gain muscle strength, or pump up your pecs? Talk with a trainer to decide on a workout routine that meets your goals. Be sure to be honest with them. If they envision a two-hour a day regimen and you know that ain't gonna happen, let them know so they can design a workout that will better fit your needs. If you're not into the gym scene, you can exercise at home or get a great cardio workout by riding your bike to and from school. (Just towel off before heading into homeroom.) Jazz up your workout routine by trying new activities such as yoga, rock climbing, swimming, or tennis — it may turn into a life-long love.
Stay Motivated
It's easy to fall out of a workout routine. You miss a day because of a test or a cold and before you know it, six months have gone by and you haven't lifted anything but your head off the couch. To stay motivated, hook up with a friend who will keep you committed and give you the proper flack (aka guilt) if you start engineering lame excuses for missing your afternoon run. And keep an exercise log or journal that tracks your progress over the months (muscle gained, weight lost, miles run per day); seeing the changes on paper will inspire you to stick with it.
34 Enter a Sports Competition
Between schoolwork, our relationships with our friends and families, and making life decisions, we challenge ourselves all the time. But how often do we challenge our bodies? It's good to put your physical self to the test, and entering a sporting competition is a great way to push your endurance without committing to a season of practices and games. Enter a mini marathon like a 2K — or 5K, if you're bold. Join a weekend-long volley- ball tournament organized by your parks and rec department, or participate in a ski challenge set up by your hometown resort. When running, spiking, or skiing alongside other contestants, your otherwise dormant competitive spirit will emerge — and you'll find yourself pushing extra hard to try to come out on top. The adrenaline rush is an incredible feeling (whether you win or not).
Find the Right Fuel
There's nothing worse than training for weeks, only to feel funny the day of the event. What we eat has a huge effect on how we perform, so it's smart to fuel your body with the right stuff before your competition. Some people have a carb-heavy meal the night before a big race or load up on water in the few days before a mogul challenge. Check with an authority on your sport for tips on how to fuel your body, avoid stomach cramps, and be at your best.
How to Do It
Search the Internet for upcoming events in your area (companies like Nike sponsor runs in cities across the cou
ntry), or contact your city's parks and rec department for other organized competitions. You're likely to find a ton of options, but be judicious with your choice — while it's fun to try something new, it's wise to avoid ultimate Frisbee if you don't like objects flying at your face. Once you find a challenge you're up for, it's time to train. Professional marathoners prepare for months before the actual race. Even if you're not running 26 miles or playing a sport for an entire season, you still have to prep your body. If you don't know what you should be doing to get ready, other than practicing the sport itself, ask the event organizer for advice — it may turn out that Pilates is the secret training tip for volleyballers who continuously slam the ball with that super-extended reach.
35 Determine Your Blood Type
You might recall covering blood type in some distant biology class — or you might not. Unlike memorizing the kingdom and phylum of every species, knowing your blood type is vital. The red stuff comes in many varieties, and it's important to know what yours is in case you ever need to give blood or receive a transfusion. Blood types have to be compatible in order for a transfusion to be safe. The four main groups are: A, B, AB, and O. Here's a quick rundown.
O is the universal donor; if you are an O, you can give to anyone, but only receive blood from other Os.
AB is the universal recipient; if you are an AB, you can get blood from anyone, but only give to someone else who is AB.
A and B types can give to their types (A or B) and to ABs, and receive from their types (A or B) and Os.
The antigens on the surface of your red blood cells determine your blood type and each type can be either positive or negative. No type is better or worse than another — it's all just … blood.
How to Do It
A great way to find out your blood type is to participate in a blood drive. Many schools hold them, and all you need to do is get a release form signed by a parent. (There are age restrictions, and certain people can't donate blood for health reasons, so get the details from the folks running the drive.) If you donate blood, you'll soon receive a postcard or letter in the mail that tells you what your blood type is. You can also ask your doctor the next time you go in for a checkup; if he or she doesn't have it on record, request that your blood is typed the next time you need to have blood taken for a routine exam. Regardless of how you find out your blood type, write it down and then learn the types of your immediate family members. It's good to know, in case of emergency.
She's Just Not My Type
In South Korea and Japan, blood type is common knowledge and frequently discussed among friends. It's sort of like comparing astrological signs.
36 Study Food Labels
You are what you eat, right? So do you really want to identify yourself as a gelatinous mass of high fructose syrup, partially hydrogenated vegetable oil, and monosodium glutamate? By reading the labels on canned and packaged food before digging in, you'll learn a whole lot about the nutritional value — or lack thereof — of your favorite meals and snacks. Labels not only give us a complete list of ingredients, but they also tell us how much (or how little) nutritional value our food contains in terms of things like protein, carbs, fat, and vitamins.
How to Do It
The US Food and Drug Administration requires that every food can and package comes with a “Nutrition Facts” label. The first thing the label lists is the number of servings per container. Typical serving sizes are one cup of cereal, five pretzels, and two cookies. But get real — who eats only two cookies? Scan the label for info on the amount of calories, types of fat (trans fats typically yield no nutritional benefits, while unsaturated fats, like those found in avocados, do a body good), cholesterol, sugar, sodium, carbohydrates, and protein per serving. Amounts are given as a percentage of the total daily recommended intake, based on a 2,000-calorie-per-day diet (which is intended for an averaged- size person, so if you are bigger or smaller, adjust accordingly). Calories indicate the amount of energy you'll get from eating a typical portion. Calories also contribute to weight gain, so try not to pig out on high-calorie foods. On the label, you'll also see percentages of different vitamins and minerals, such as calcium and iron. These nutrients are measured in grams (represented by a “g”) or milligrams (“mg”). If it's all a bunch of zeroes in this section, you're not getting many nutrients out of your chow. When reading the ingredients, look for simple words you recognize, like eggs, coconut, almonds, and olive oil. Steer clear of food that contains a lot of things you can't pronounce. Those ingredients are generally food additives and are composed of high dosages of artificial salt and sugar. They wreak havoc on your immune system and should be nixed in favor of things with fewer syllables.
Additives to Avoid
Be on the lookout for these unhealthy artificial additives:
Yellow 5 (aka tartrazine)
Sodium chloride
Olestra
Sodium nitrate
Yeast extract
… and all food color dyes
37 Detox Your Body
OK … before you start thinking, “Detox? That's for druggies,” consider this: Most of us are total food junkies. Whether we are candy fiends, pizzaholics, or burger bingers, we all have addictions of some kind. Do you eat calorie-rich triple cream cheese? Devour cans of sugar-loaded soda? Sure, food is a perfectly legal vice — but it is still a vice and can get out of control. Practice the ultimate form of self-discipline and detoxify your system. There are a few ways to do it. You can remove toxins from your diet, add something (like leafy greens) to the mix, or choose a combination of the two. If your daily breakfast consists of Skittles and Mountain Dew and you tend to down sugar throughout the day, try going sugar-free for a week. If you've been overeating lately (which happens a lot during the holiday season), try to fast for a day, drinking only nutritious juices and water. Giving your bogged-down system a fresh start will not only cleanse your conscience of your less-than-stellar dietary behavior, but it will also make your system run smoother — and that's a difference you'll feel.
How to Do It
First, identify what your “drug” is; sugary drinks, candy, and fries are common culprits. Next, decide how you're going to reign yourself in. Like with nicotine, quitting sugar cold turkey can spawn a short temper and irritability — so you may decide to cut back on your intake for a few days (by drinking just two sodas a day, for example) before going all the way. If you're detoxing from red meat, be sure to load up on other types of protein such as beans, fish, or soy products to keep your energy levels up. After you've established a detox plan, set goals (three days without cookies!) and reward yourself (with a trip to the movies or spa treatment … not a cookie). Finally, be sure to pay attention to how your body reacts to your detox. You may feel less lethargic (in which case, you might want to consider detoxing for good), or you might feel weak (in which case, you might need a little of the very thing you were cutting out). Most important, listen to your body and be sure to adjust your detox plan in accordance with any health issues, allergies, or sensitivities; while any form of detox may feel like torture at first, the point is to rejuvenate your system, not harm it.
Fast Facts
Fasting can be a great way of purifying the system, but it has to be done very carefully. Our bodies require nutrients and lots of hydration. While skipping heavy meals for a day isn't likely to hurt us, it's best to read up on fasting techniques or talk to a doctor or nutritionist about the method that's right for you. And fasting is NOT a way to lose weight. So don't use it as an excuse for dangerous, excessive dieting. Depriving your body of food for days on end will leave you with vitamin deficiencies, metabolic issues, and a whole host of problems you didn't bargain for.
38 Plant an Herb Garden
In ancient times, Greeks and Romans used herbs to purify banquet halls. Greeks associated thyme with courage and sacrifice, while Romans believed it was a cure for coughs and hangovers. Romans also adorned Olympic champions with bay leaves. In the middle ages,
rosemary was administered as a tranquilizer and cure-all. Today, herbs like caraway, oregano, and tarragon are commonly used as ingredients in salads, seafood, and meat dishes. Chinese medicine is based on the idea that herbs can treat just about any ailment. If you've never stopped to think about the herbs you eat, now is a good time. From sage to cilantro to dill, they add scent and flavor to all sorts of food and are surprisingly useful on their own. Planting an indoor herb garden is simple and rewarding. With the right light, enough water, and some green-thumbed TLC, you can nurture herbs from seed to sprout in just a few weeks.
How to Do It
With proper treatment, herbs will grow indoors all year. Shop around for several smallish planters (3- or 4-inch pots placed in a tray that will hold water) and the right kind of soil mix (ask the salesperson at the store). Choose a selection of seeds — some herbs will thrive and others won't, so experiment with different types. Plant a few seeds in each pot, leaving an inch of gravel at the bottom so that excess water will drain. Place the pots near a window that gets sunlight from the south or west. Keep the soil moist, but don't overwater — once or twice a week should do it. Within a couple of weeks you'll start to see little baby herbs poking out of the soil. Snip off a few leaves, run them under cold water, pat them dry, and add them to your meals. If plants, such as basil, start to flower, pinch the flower off to keep the plant growing more leaves.
97 Things to Do Before You Finish High School Page 5