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I AM in Control.org Iowa Adolescents Making Choices to Control Their Future Teen:Health, Relationship, Body and Sexuality
Jul 10

Bicycle Safety

Posted By iamincontrol | July 10, 2018

Biking can be a great summer activity. It’s a great way to get some exercise in and it can also be a fun way to see some new scenery. Check out these tips on bike safety:

  • Helmets help prevent brain injury in the case of a fall. Your helmet should be worn level so it covers your forehead, not tipped. Your helmet straps should be snug to keep it in place. There are measurements on the helmets to help you find the right one. If you’re not sure if your helmet fits, you can ask someone at a bike store.
  • Make sure your bike is in good shape. You can ask a parent or other trusted adult to help you do this. Check your wheels, seat, and handlebars
  • Bikes come in different sizes so check to see if your bike is the right size for you. If you stand with your feet flat, there should be 1 to 3 inches of space between you and the top bar.
  • Check your chain and add oil if it needs it. Give your tires a squeeze and make sure they have enough pressure. If not, use an air pump to fill them to the proper capacity.

When you ride:

  • Wear bright clothes so cars see you.
  • Make sure you check where and how far you can ride by asking your parents.
  • Ride with a buddy, especially on longer trips.
  • Know the road rules and hand signals.
  • If you’re riding at dusk or near dark, make sure your bike has reflectors or a head light.

Check out this website for more tips, road rules, and a guide of the hand signals!

https://kidshealth.org/en/teens/bike-safety.html

Jul 5

Stay Hydrated to Stay Active

Posted By iamincontrol | July 5, 2018

Have you ever been outside playing for a few hours and started to feel extra slow, dizzy, or like your mouth was so dry? Well you probably experienced dehydration. Dehydration happens when the amount of water in the body is less than what it needs to perform normally. You can actually see the water leaving your body through sweat. To play at your best, make sure you are getting plenty of water before, during, and after your activities.

Tips to combat dehydration:

  • Always keep a water bottle on you and drink from it regularly.
  • Choose water instead of sugar packed sports drinks.
  • Start drinking water before you head outside to play.
  • If you start to feel thirsty you’re already dehydrated so you need to find a spot in the shade to rest and drink fluids.
  • Have fruit as a snack, particularly melons and berries since they have high water content. Check out our blog post on June 7th for great summer time recipes with delicious fruits!

Learn more about dehydration and ways to stay hydrated all summer long at https://kidshealth.org/en/teens/dehydration.html#catsafebasics.

Jul 3

Don’t Blow It: Responsible Firework Practices to Avoid Injury

Posted By iamincontrol | July 3, 2018

The 4th of July is all about parades, BBQ’s, and friends, but nothing ends the night quite like an awesome round of fireworks. Did you know, each year over 10,000 people are injured playing with fireworks. Injuries range from minor burns to lost fingers, limbs, or even blindness. This includes injuries from sparklers – they burn at very high temperatures so use caution and never wave them near someone’s face! Getting injured is not a great way to have a memorable 4th of July celebration.

So, what can you do to have a safe and fun 4th of July celebration? Check out a professional show instead! These events have the biggest fireworks and are well organized for the coolest effects. Plus, many areas feature concerts, games, or contests before the big fireworks show for maximum fun so it’s a great way to build safe memories with your family, friends or crush!

But if you and your family decide to create your own fireworks display here are a few important safety reminders:

  • Never light fireworks without an adult.
  • Keep a bucket of water and garden hose handy.
  • Wear eye protection.
  • Only light one firework at a time.
  • Use fireworks outdoors in a clear area away from buildings, vehicles, and trees.
  • Never point fireworks at someone.
  • Don’t forget about your pets! Keep them inside, away from the sparks and noise.

To find out more safety tips check out: https://kidshealth.org/en/teens/fireworks.html?ref=search&WT.ac=msh-p-dtop-en-search-clk.

Jun 28

Surviving Stressful Family Interactions

Posted By iamincontrol | June 28, 2018

Summer often gives people more time to spend with their families. Whether it’s a family vacation or just hanging out at home. Spending a lot of time with loved ones isn’t always easy. Being in close quarters with relatives who get on your nerves can be stressful. Here are some tips for how to handle stressful interactions in the moment and what to do to de-stress afterwards:

  • Keep a positive attitude and set an intention to have a good time no matter what happens. This can help you stay positive and not let little comments get to you.
  • Try not to take things personally. Negative remarks say more about the person who says them than the person they’re said to.
  • When you feel your stress rising, taking a breath before speaking can help you respond in a relaxed way instead of a way that adds to the tension.
  • When you do respond to comments, be direct and use statements like “I feel” or “I think”.

After dealing with stressful family, make sure to take time to recover and do something to de-stress.

  • Prioritize self-care by spending more time doing the things you like to do to relax.
  • Some things you can do either before or after dealing with stressful family members are exercising, going for a walk, skin care, reading books, or doing puzzles.
  • Getting good sleep and eating healthy meals will help you be in your best mood too.

For more information on dealing with family members who stress you out, check out this link:

https://www.psychologytoday.com/us/blog/your-emotional-meter/201801/how-deal-family-members-who-stress-you-out

Jun 26

‘Sup with Supplements?

Posted By iamincontrol | June 26, 2018

A lot of celebrities and social media influencers promote miracle supplements on their accounts, but do they really work? Supplements are not meant to be the main source of nutrients in your diet. It’s best to focus on eating a balanced diet and to use supplements when you need them to fill in the gaps. Here’s what you should know about dietary supplements before you try them:

  • It’s better to get most nutrients from the food you eat than from a supplement.. Talk to your doctor or a doctor that specializes in diets to get the best information for your body.
  • Supplements won’t change your health or appearance more than a nutrient-rich diet will.
  • Some groups of people might need supplements for their diets. Pregnant women, strict vegans and vegetarians, and people with food allergies are some of the people who may need to take supplements. But most people only need a multivitamin.
  • Some supplements are dangerous when taken too much. Iron, Vitamin A, Vitamin E, and some B vitamins can all be dangerous if taken too much.
  • There is no certainty that the product does what it says it’s supposed to do. The Food and Drug Administration (FDA) does not check the claims made by most before the products are sold.

If you’re concerned about getting enough vitamins in your diet, talk to a doctor or nutritionist about whether supplements are a good solution for you. You can also read more about vitamins and minerals here: https://teenshealth.org/en/teens/vitamins-minerals.html?ref=search&WT.ac=msh-t-dtop-en-search-clk and supplements for sports here: https://teenshealth.org/en/teens/sports-supplements.html?ref=search&WT.ac=msh-t-dtop-en-search-clk.

Jun 21

Celebrities are Talking about Therapy, Could it be Right for You?

Posted By iamincontrol | June 21, 2018

Therapy can feel really intimidating and shameful. The truth is, a lot of people go to therapy whether they have a mental illness or not. You also don’t have to be going through a crisis to see a therapist. Therapists can be a helpful resource for sorting through many different problems.

While it may seem like no one is experiencing the same issues as you, mental health is being more openly discussed than ever. Several celebrities have shared their experiences with mental health including Lili Reinhart, Selena Gomez, Keke Palmer, Demi Lovato, John Hamm, Brandon Marshall and Dwayne Johnson. If you’re interested in giving therapy a try, here are some things that you should know:

  • It may take you a while to find a therapist that is right for you. Psychology Today has a search feature that lets you sort therapists in your area by different criteria. You can access that feature here: https://www.psychologytoday.com/us/therapists.
  • Online counseling services are becoming more common. If there isn’t a therapist near you, there may be an online service that works for you.
  • The first session is an opportunity for the therapist to get to know you and what you might want to work on. Even after having your first session, you may decide to find a different therapist. And that’s okay!

For more information about what to expect from your first therapy session, check out this article: https://psychcentral.com/lib/what-to-expect-in-your-first-counseling-session/

Jun 19

How to Stay Cool by the Pool All Summer Long

Posted By iamincontrol | June 19, 2018

Swimming is one of the most popular summer activities, but without proper safety it can be scary. Whether you are heading to a community pool, lake, or water park, here are a few tips to keep you safe all summer long.

  • Always swim with a buddy. If something goes wrong they can get help. Plus, it’s more fun with a friend!
  • Know your limits and your comfort level. Don’t get pressured into a dangerous situation.
  • Take a CPR and first aid class, nothing is cooler than being prepared in case of an emergency.
  • Only swim in designated areas. Follow directions posted on signs or caution ropes to keep everyone safe.
  • Be careful about diving. Diving injuries can be serious so if it says, “No Diving” pay attention!
  • Always wear sunscreen and don’t forget to reapply.
  • While you are splashing around in the water all day, don’t forget to take time to drink some water.

For more tips on water safety check out https://kidshealth.org/en/teens/water-safety.html?WT.ac=ctg#catsafebasics.

Jun 14

Selfies and Self-Worth

Posted By iamincontrol | June 14, 2018

It is okay to want to be liked by your friends and receive likes on Facebook or Instagram posts. But the more time we spend on social media, the more our expectations of life change. Don’t worry – this doesn’t mean you need to shut down all of your accounts this minute! Try cutting back on social media time by:

  • Be mindful of the amount of time you’re spending on social media and try to limit the time each day. Once you get used to less screen time, the less you actually want it.
  • Consider what makes you happy that isn’t based in an online post. Reading a book, cooking a healthy meal, playing a game or making art are all good ways to reduce your time online.
  • Keep your phone away when spending time with friends and loved ones. They will appreciate you focusing your time and energy on them and not your screen.
  • No one’s self-worth should be based on how other people perceive you or your life! Nobody’s life is perfect – keep living your life and not someone’s idea of what you should do.

If you are wondering how other people like you are handling cutting down on social media, visit https://www.theguardian.com/media/2016/sep/21/does-quitting-social-media-make-you-happier-yes-say-young-people-doing-it.

Jun 12

Fighting Food Deserts and Food Swamps

Posted By iamincontrol | June 12, 2018

If there is no healthy food near our homes, we may not eat the right things for our body or not eat at all. Not having healthy food within reach is called a food desert. Food deserts are a problem in controlling weight for many people, but recent studies have shown that food swamps are issues too. Food swamps are areas with a lot of low-nutrient and processed foods that are within reach. Try to think of a place in your hometown that is full of fast food restaurants and gas stations with junk food – that’s a food swamp.

These food swamps are common in areas that already struggle with poverty. Some cities have tried banning fast-food restaurants from areas, while other cities have tried to bring in healthy places to eat. There are other things being done, like teaching people how to cook with vegetables or making community gardens, but the answer will need more than just these things. It is important to understand the environment that you and others grow up in and healthy foods.

Go to https://www.theatlantic.com/health/archive/2017/12/food-swamps/549275/ to learn more about the topic!

Jun 7

Refreshing Summer Snacks

Posted By iamincontrol | June 7, 2018

There are plenty of fruits and vegetables in season during the summer.

You can use these to prepare a healthy snack.

There are some you can take on the go and some you can have in your fridge/freezer to help you cool off after a fun activity!

Some snack ideas include: