Healthy Girls Today, Healthy Women Tomorrow
Created for YOU By:
Katy Lootens
"Encouraging young girls to live with passion and purpose through
living healthy!"
Why I Chose My Platform
When you see someone that is truly healthy, they seem to be glowing! We can all shine brightly, but first, we have to remember one thing: The most amazing thing on this planet Earth is that we are all so different! If we are all different, then why should we think that a lifestyle that fits one person should perfectly fit us as well?
Your healthy living could be completely different than mine! Everyday we can take steps into becoming our very best selves. By no means do I have all the answers of health and nutrition, but I believe that it is the discovery of finding out what works best for your body that is the funnest part! My job is only to give you the information to help you in determining your own road to a healthier you and encourage you through your journey!
I chose this platform because it is not something I just threw together for the Miss Idaho Outstanding Teen Pageant, but because it chose me. I have loved and lived my platform for many years now and by giving it a name and showing it to the world, I can help girls to be healthy and prevent them from the life-long struggles of a poor self image.
Promoting My Platform
Healthy Girls Today, Healthy Women Tomorrow has recently been made into a brochure by the creative staff at Associated Foods Stores, located in Salt Lake City!! Their company supports the platform of healthy living for America's youth and even has an online magazine called Kids Club filled with fun and healthy recipes for kids! You will be able to find these brochures soon at some of your local grocery stores throughout Idaho! Thank you Associated Foods Stores!!!
Upcoming Plans:
* Starting in August, I will be organizing the start of the Fall season for Girls on the Run.
I am creating a visual presentation and activity for the girls in this program to better educate them on the importance of nutrition! I will be traveling around to the Girls on the Run sites in Idaho and giving this presentation!
*More plans to come!!
My Long-term Goal:
With this platform, I believe that the sky is the limit! My goal in the future is to carry this platform with me through my life and create a magazine all about it, just for girls!
But between now and then, I will use this webpage as the mag!
Take a look!
My platform in featured in December's Issue of Girls' Life Magazine!!!
What is Girls on the Run?
Girls on the Run is an after school program designed for 3rd, 4th, and 5th grade girls Through a curriculum and dedicated coaches, the program empowers girls through non-competitive physical activity and the knowledge of complete healthy living.
community
For more information or to sign up, log onto: www.girlsontherun.org
Your Body on Nutrition
Your body is a gift to treasure and the most valuable thing you have. It is your vessel of strength and is 100% you! Your body is changing and developing everyday and it needs your help to be strong and healthy. Although you may hear the media saying that to be pretty and look your best, you have to go on harsh diets and eat very minimally, the truth is the exact opposite! When we restrict our bodies from nutrition that it needs, then we cannot perform at our best, feel our best, or look our best.
Knowledge is power. Look at the nutrition labels on your foods. Find out what the vitamins in your foods can do to help your body. You could be very surprised about how many foods contain too much sugar!
You can log onto mypyramid.gov to create a plan for your own lifestyle that will help you to be and stay your best self!
Every one of the food groups is very important, so make sure you are getting the nutrition you need.
You only have been given ONE BODY, embrace it, love it, and nourish it, and respect it!
Exercising for FUN= a Happier and Healthier You!
Enjoy the time you make to take care of yourself. Don't force yourself to run if you are dreading it because that just takes away your positive energy and you can't get the full benefit of the workout.
Have fun finding a form of exercise that works best for you. It doesn't have to be just running or doing pushups.
Here is a list of other fun ways to get exercise:
-Going for a swim with your friends
-Dancing in ballet or tap class
-Gardening with grandma
-Jumping rope at recess
-Walking with your family
-Relaxing with yoga or pilates
-Playing a game of soccer or volleyball
-Showing off your skills on the trampoline
-Having a hoola-hooping contest
AND so much more!! What will you come up with?
Katy's Healthy-Girl Tips!
My favorite breakfast meals are:
* Plain oatmeal mixed with fresh blueberries, raspberries, walnuts, a lot of cinnamon, a touch of ginger and sea salt. Paired with a cup of Greek yogurt.
or
*Three eggs scrambled with spinach leaves, avocado, and sun dried tomatoes in olive oil. Paired with a big grapefruit.
My breakfast meals of choice might be a little odd to you, but what are yours?
Refresh!
My favorite beverage to drink is good old refreshing water. Water is the #1 beauty tip and is good for your entire body! It even keeps you skin clear...So drink up!
Remember and Remind
I keep a "mental journal" of what I eat to keep track and make sure that I am getting all of the food groups I need in a day.
Moderation is Key
Remember that everything that you eat should be eaten in moderation or small amounts at a time. You know when you eat a huge meal and make your belly super full? That makes you feel tired and uncomfortable doesn't it?
What I do instead of big meals, I eat several small meals throughout my day that are just enough to keep me comfortably full, energized, and focused!
Feel Like a Champion Today!
I try to stay away from the foods that are high in bad sugars and fats that make me not feel so great about myself.
Have you ever heard of the term "Garbage in, garbage out?" It is a true fact that what you put into yourself can directly reflect on the outside. Too much sugary foods can make me feel anxious and then sluggish and then can make me grouchy...and thats no fun at all. Fuel your body with "good for you foods" that energize you and make you feel like a champion!
The foods that make me feel like a champion are:
*Nuts like almonds, walnuts and cashews
-Although nuts are high in fat and calories, the fat they contain is healthy fat and they are
loaded with vital nutrients. When eaten in moderation, they are an excellent boost of
energy!
*Fish like salmon
-Packed with omega-3 vitamins, this pretty pink fish improves the way your brain thinks, and therefore, the way you play!
*Fruit of all shapes, sizes and colors!
-I must admit that after every meal I eat, I have to follow it up with some kind of fruit! To me, a meal is not complete without a big-old piece of fruit! Fruits have natural sugars that work with your body as well as fiber that supports a healthy digestive system!
Sweet Dreams :)
Us girls need our beauty sleep to function well the next day. Sleep is a HUGE must! When you don't get enough sleep you can be crabby and unfocused....and no one wants to be around that! Your body needs the time to repair any damage and refuel you for the next day.
Here are some ways to get better sleep tonight:
*Turn off electronics an hour before bed to calm down your mind and prepare for rest.
-That includes cell phones and televisions
*Do an easy stretch before you climb into bed to relax your whole body
*Drink a cup of herbal chamomile tea to let your senses chill
*Stop eating an hour before bedtime.
-Your body can't repair itself if it is busy digesting food!
*Make sure you are getting good exercise throughout the week and eating right
These are just ideas. What are other ways that help you to sleep?
Childhood Obesity
The truth is that childhood obesity is one of the top leading epidemics in America today and nearly 1 in 3 children today are obese or overweight. That being said, some of the leading diseases in America are caused from being overweight and the health consequences that come along with it. There needs to be a major change in the lifestyles of the youth, but that has to start with loving our bodies enough to feed them with healthful nutrition and making the time to be active everyday! By all of us making small changes in our lives to become more healthy, we can overcome these statistics!
Let's Move!
Did you know that America's own First Lady Michelle Obama has created a huge campaign to fight childhood obesity in America? log onto www.letsmove.gov to learn more about her incredible efforts!
Healthy Foods = $ Lots of Money$$ ?
It is true that a lot of the more unhealthy but much more convenient foods are less money than the healthy alternatives, but there are many other ways to eat healthy and affordably!
Shopping Advice:
* Clip coupons and plan out exactly what you are going to buy before you go to the supermarket to save money and prevent over-buying.
* Buy frozen or canned produce (without any added salt or sugar)
-A less expensive option that has the same nutrients as fresh produce!
* Buy healthy store-brand items
* Read the nutrition labels in the store to find the products that have the most nutritional content for your money!
* Buy in-season produce and shop your local farmer's market for the best and freshest deals!
At Home
* Start a garden! Even if you live at the top of a 10 story apartment building, you could still grow a small tomato plant or something on your balcony. By tending to your own produce, you know exactly what is going into your body!
* Have meatless meals. You can get the same amount of protein that is found in meats in other products like beans, nut butters, tofu, eggs, and many more. It is actually healthy for your body to have a couple days a week without any meat consumption. Along with that, these other protein finds are less expensive than meat cuts.
WIC: Women, Infants, Children
The WIC program provides health services for low-income families. The program buys healthy foods, nutrition education, breastfeeding support, and healthcare needs for families in need.
There is a certain list of foods that families using WIC can purchase.
*Recently added to the list was fresh produce!
To find out more about the WIC program, contact a health district nearest you.
National Breastfeeding Awareness Month
According to the American Dietetics Association, by eating right when you are pregnant and breastfeeding your baby, you are giving them the nutrition they need to grow healthy.
Breastfeeding minimizes the chances of your child being overweight and is also a lot less expensive!
August is National Breastfeeding Awareness Month and it encourages to give your child a healthy start!
To find out if you are at a healthy weight, find you Body Mass Index (BMI) at the Centers for Disease Control and Prevention website: cdc.gov
The Healthy Hunger-Free Kids Act: Promoting health and reducing childhood obesity
Our U.S. Senate just passed a bill on August 6th that will take the efforts to stop this unhealthy epidemic to the next level!
This act is backed by a 4.5 billion dollar budget that will go towards improving the nutrition in schools as well as expanding those nutrition programs to make them more accessible for children any time of day in hopes to end childhood hunger and obesity.
This act is very much needed in America and is a huge step in creating a healthier generation!
Katy's Favorite Websites!
* EatRight.org -Brought to you by the American Dietetics Association
* Let'sMove.gov -First Lady, Michelle Obama's campaign site for childhood obesity
* CDC.gov - Centers for Disease Control and Prevention has a surplus of healthy living
knowledge.
*GirlsontheRun.org - The official GOTR site!
*MAOTeen.org - The home of Miss America's Outstanding Teen scholarship pageant
Why I Chose My Platform Beauty is a broad and somewhat confusing word to young girls these days. I for one, used to be very lost in society's vision of what beauty was. I am here to tell you cannot gain beauty by trying to copy another person's actions or habits.
When I was in middle school, I had fallen into what the people from Girls on the Run would call "The Girl Box" this is a place where many girls go when they are entering jr. high unfortunately. It is a lonely and dark place where girls leave behind their cool and truly beautiful selves to satisfy what others around them think is cool. I am a very artistic person, and at
the time, I was in a school where there were very few opportunities for my talents. Before, I had only valued my talents and not who I actually was. I used to compare myself to others and think I was never good or pretty enough. These thoughts kept me down and made it so I could not make wise decisions or see the real me. One day I went on the internet to find out what made the girls I saw on movies and in magazines so "pretty". What I found were false websites that talked about dangerous diets and excessive exercise. That was a time when I wish I had known not to believe everything I read. The fact is that there are many different sources out there for us to get a hold of that are not true at all, so we have to be very careful, especially online!
For many months I did not give my body the food and fuel that it needed to be healthy.
On top of that, I was always exercising at school, dance practice, and even at home. I was wearing my body out and making myself very unhealthy, even though I thought I wasn't. After a long while I began to notice that what I was gaining was not a "perfect body" at all. My hair was dry looking, my skin vas very pale, I was always tired, and I could not do anything as well as I used to. Without realizing it, I was hurting myself. This was not the me I wanted to be. With the help of family and friends, I was able to redirect my life and become dedicated to living healthily by respecting my body.
the time, I was in a school where there were very few opportunities for my talents. Before, I had only valued my talents and not who I actually was. I used to compare myself to others and think I was never good or pretty enough. These thoughts kept me down and made it so I could not make wise decisions or see the real me. One day I went on the internet to find out what made the girls I saw on movies and in magazines so "pretty". What I found were false websites that talked about dangerous diets and excessive exercise. That was a time when I wish I had known not to believe everything I read. The fact is that there are many different sources out there for us to get a hold of that are not true at all, so we have to be very careful, especially online! For many months I did not give my body the food and fuel that it needed to be healthy.
On top of that, I was always exercising at school, dance practice, and even at home. I was wearing my body out and making myself very unhealthy, even though I thought I wasn't. After a long while I began to notice that what I was gaining was not a "perfect body" at all. My hair was dry looking, my skin vas very pale, I was always tired, and I could not do anything as well as I used to. Without realizing it, I was hurting myself. This was not the me I wanted to be. With the help of family and friends, I was able to redirect my life and become dedicated to living healthily by respecting my body.
Your healthy living could be completely different than mine! Everyday we can take steps into becoming our very best selves. By no means do I have all the answers of health and nutrition, but I believe that it is the discovery of finding out what works best for your body that is the funnest part! My job is only to give you the information to help you in determining your own road to a healthier you and encourage you through your journey!
I chose this platform because it is not something I just threw together for the Miss Idaho Outstanding Teen Pageant, but because it chose me. I have loved and lived my platform for many years now and by giving it a name and showing it to the world, I can help girls to be healthy and prevent them from the life-long struggles of a poor self image.
Promoting My PlatformHealthy Girls Today, Healthy Women Tomorrow has recently been made into a brochure by the creative staff at Associated Foods Stores, located in Salt Lake City!! Their company supports the platform of healthy living for America's youth and even has an online magazine called Kids Club filled with fun and healthy recipes for kids! You will be able to find these brochures soon at some of your local grocery stores throughout Idaho! Thank you Associated Foods Stores!!!
Upcoming Plans:
* Starting in August, I will be organizing the start of the Fall season for Girls on the Run.
I am creating a visual presentation and activity for the girls in this program to better educate them on the importance of nutrition! I will be traveling around to the Girls on the Run sites in Idaho and giving this presentation!
*More plans to come!!
My Long-term Goal:
With this platform, I believe that the sky is the limit! My goal in the future is to carry this platform with me through my life and create a magazine all about it, just for girls!
But between now and then, I will use this webpage as the mag!
Take a look!
My platform in featured in December's Issue of Girls' Life Magazine!!!
What is Girls on the Run?
Girls on the Run is an after school program designed for 3rd, 4th, and 5th grade girls Through a curriculum and dedicated coaches, the program empowers girls through non-competitive physical activity and the knowledge of complete healthy living.
The goal of Girls on the Run for girls is to:
· Have a strong sense of identity
· Give and receive support from a group
· Stand up for themselves in a healthy way
· Have a healthy body image
· Understand the importance of their
community· Complete a 5k run/walk event
· Celebrate being a girl
When is GOTR?
There are both fall (Sep.-Nov.) and spring
(Mar.-May) sessions to sign up for!
Where is GOTR?
There are 150 locations in the US and 12 in the Treasure Valley!
How am I Involved?
This last year I was a Junior Coach for the program located at Wilson Elementary in Caldwell. I had such a fun time and I wanted to do more with the program. I truly believe in what Girls on the Run is all about and with my platform, I can spread the word of this amazing opportunity for girls! I strongly believe that it is needed in today's society and I have seen the positive effects it has on girls who participate.
Your Body on Nutrition  |
| Brought to you by MyPyramid |
Knowledge is power. Look at the nutrition labels on your foods. Find out what the vitamins in your foods can do to help your body. You could be very surprised about how many foods contain too much sugar!
You can log onto mypyramid.gov to create a plan for your own lifestyle that will help you to be and stay your best self!
Every one of the food groups is very important, so make sure you are getting the nutrition you need.
You only have been given ONE BODY, embrace it, love it, and nourish it, and respect it!
Exercising for FUN= a Happier and Healthier You!
Enjoy the time you make to take care of yourself. Don't force yourself to run if you are dreading it because that just takes away your positive energy and you can't get the full benefit of the workout.Have fun finding a form of exercise that works best for you. It doesn't have to be just running or doing pushups.
Here is a list of other fun ways to get exercise:
-Going for a swim with your friends
-Dancing in ballet or tap class
-Gardening with grandma
-Jumping rope at recess
-Walking with your family
-Relaxing with yoga or pilates
-Playing a game of soccer or volleyball
-Showing off your skills on the trampoline
-Having a hoola-hooping contest
AND so much more!! What will you come up with?
Katy's Healthy-Girl Tips!
Start on the Right Note
Did you know that eating breakfast is one of the best things you can do for your body? It truly is the most important meal of the day!
Breakfast is my favorite meal of the day! I make sure to wake up early enough each day so that I can spend some special "me time" making a full spread of delicious and nutritious food! My favorite breakfast meals are:
* Plain oatmeal mixed with fresh blueberries, raspberries, walnuts, a lot of cinnamon, a touch of ginger and sea salt. Paired with a cup of Greek yogurt.
or
*Three eggs scrambled with spinach leaves, avocado, and sun dried tomatoes in olive oil. Paired with a big grapefruit.
My breakfast meals of choice might be a little odd to you, but what are yours?
 |
| By Katy |
Refresh!
My favorite beverage to drink is good old refreshing water. Water is the #1 beauty tip and is good for your entire body! It even keeps you skin clear...So drink up!
Remember and Remind
I keep a "mental journal" of what I eat to keep track and make sure that I am getting all of the food groups I need in a day.
Moderation is Key
Remember that everything that you eat should be eaten in moderation or small amounts at a time. You know when you eat a huge meal and make your belly super full? That makes you feel tired and uncomfortable doesn't it?
What I do instead of big meals, I eat several small meals throughout my day that are just enough to keep me comfortably full, energized, and focused!
Feel Like a Champion Today!
I try to stay away from the foods that are high in bad sugars and fats that make me not feel so great about myself.
Have you ever heard of the term "Garbage in, garbage out?" It is a true fact that what you put into yourself can directly reflect on the outside. Too much sugary foods can make me feel anxious and then sluggish and then can make me grouchy...and thats no fun at all. Fuel your body with "good for you foods" that energize you and make you feel like a champion!
The foods that make me feel like a champion are:
*Nuts like almonds, walnuts and cashews
-Although nuts are high in fat and calories, the fat they contain is healthy fat and they are
loaded with vital nutrients. When eaten in moderation, they are an excellent boost of
energy!
*Fish like salmon
-Packed with omega-3 vitamins, this pretty pink fish improves the way your brain thinks, and therefore, the way you play!
*Fruit of all shapes, sizes and colors!
-I must admit that after every meal I eat, I have to follow it up with some kind of fruit! To me, a meal is not complete without a big-old piece of fruit! Fruits have natural sugars that work with your body as well as fiber that supports a healthy digestive system!
Sweet Dreams :)
Us girls need our beauty sleep to function well the next day. Sleep is a HUGE must! When you don't get enough sleep you can be crabby and unfocused....and no one wants to be around that! Your body needs the time to repair any damage and refuel you for the next day.
Here are some ways to get better sleep tonight:
*Turn off electronics an hour before bed to calm down your mind and prepare for rest.
-That includes cell phones and televisions
*Do an easy stretch before you climb into bed to relax your whole body
*Drink a cup of herbal chamomile tea to let your senses chill
*Stop eating an hour before bedtime.
-Your body can't repair itself if it is busy digesting food!
*Make sure you are getting good exercise throughout the week and eating right
These are just ideas. What are other ways that help you to sleep?
 |
| Healthy Girl! By Katy |
Childhood Obesity
The truth is that childhood obesity is one of the top leading epidemics in America today and nearly 1 in 3 children today are obese or overweight. That being said, some of the leading diseases in America are caused from being overweight and the health consequences that come along with it. There needs to be a major change in the lifestyles of the youth, but that has to start with loving our bodies enough to feed them with healthful nutrition and making the time to be active everyday! By all of us making small changes in our lives to become more healthy, we can overcome these statistics!
Let's Move!
Did you know that America's own First Lady Michelle Obama has created a huge campaign to fight childhood obesity in America? log onto www.letsmove.gov to learn more about her incredible efforts!
Healthy Foods = $ Lots of Money$$ ?
It is true that a lot of the more unhealthy but much more convenient foods are less money than the healthy alternatives, but there are many other ways to eat healthy and affordably!
Shopping Advice:
* Clip coupons and plan out exactly what you are going to buy before you go to the supermarket to save money and prevent over-buying.
* Buy frozen or canned produce (without any added salt or sugar)
-A less expensive option that has the same nutrients as fresh produce!
* Buy healthy store-brand items
* Read the nutrition labels in the store to find the products that have the most nutritional content for your money!
* Buy in-season produce and shop your local farmer's market for the best and freshest deals!
At Home
* Start a garden! Even if you live at the top of a 10 story apartment building, you could still grow a small tomato plant or something on your balcony. By tending to your own produce, you know exactly what is going into your body!
* Have meatless meals. You can get the same amount of protein that is found in meats in other products like beans, nut butters, tofu, eggs, and many more. It is actually healthy for your body to have a couple days a week without any meat consumption. Along with that, these other protein finds are less expensive than meat cuts.
WIC: Women, Infants, Children
The WIC program provides health services for low-income families. The program buys healthy foods, nutrition education, breastfeeding support, and healthcare needs for families in need.
There is a certain list of foods that families using WIC can purchase.
*Recently added to the list was fresh produce!
To find out more about the WIC program, contact a health district nearest you.
National Breastfeeding Awareness Month
According to the American Dietetics Association, by eating right when you are pregnant and breastfeeding your baby, you are giving them the nutrition they need to grow healthy.
Breastfeeding minimizes the chances of your child being overweight and is also a lot less expensive!
August is National Breastfeeding Awareness Month and it encourages to give your child a healthy start!
To find out if you are at a healthy weight, find you Body Mass Index (BMI) at the Centers for Disease Control and Prevention website: cdc.gov
The Healthy Hunger-Free Kids Act: Promoting health and reducing childhood obesity
Our U.S. Senate just passed a bill on August 6th that will take the efforts to stop this unhealthy epidemic to the next level!
This act is backed by a 4.5 billion dollar budget that will go towards improving the nutrition in schools as well as expanding those nutrition programs to make them more accessible for children any time of day in hopes to end childhood hunger and obesity.
This act is very much needed in America and is a huge step in creating a healthier generation!
Katy's Favorite Websites!
* EatRight.org -Brought to you by the American Dietetics Association
* Let'sMove.gov -First Lady, Michelle Obama's campaign site for childhood obesity
* CDC.gov - Centers for Disease Control and Prevention has a surplus of healthy living
knowledge.
*GirlsontheRun.org - The official GOTR site!
*MAOTeen.org - The home of Miss America's Outstanding Teen scholarship pageant
