Diet is an important determinant of our physical and psychological growth and progress during teenage. Following are some diet tips for the teenagers of today.

The teen years are the years when a whole lot of hormonal and psychological changes begin to take place in our bodies. That’s because adolescence is the bridge between childhood and adulthood, as in, one is no longer a child but not even an adult yet. Diet is an important determinant of our physical and psychological growth and progress during teenage. Though unfortunately, teenagers are generally inclined towards the consumption of unhealthy, junk food, simply because it’s much more tempting and ‘convenient’. But it’s instrumental to follow a healthy and balanced diet during teenage. Here are some helpful diet tips for the teenagers of today:

1. Balance Is The Key

Teenagers might at times end-up committing the mistake of eating too much of some nutrients and components and lesser of others. But, it is important to note that balance is one of the most significant factors of a healthy diet. A balanced diet will ensure that you are getting all your proteins, vitamins, calcium, carbs, fats etc. and not missing on anything. This helps in maintaining overall good-health and well-being.

2. Don’t Miss The Breakfast

Breakfast is arguably the most significant meal of the day, owing to the fact that this is your first meal. It kick-starts your day. A healthy breakfast implies a good start and vice-versa. But, it is a common practice among teens these days to skip breakfast out of ‘hurry’. But, truth be spoken, skipping the morning-meal may cause a lot of health problems in the long run as such weakness, headaches, tingling and a faster-than-normal heart rate.

3. More Fruits and Veggies

Munch more on green veggies and fruits than on pizzas and hamburgers. You’ll live longer.

4. Don’t Forget Water

Our bodies are more than 60 percent water. That makes it important already. Staying hydrated is important for better digestion, removal of toxins and wastes, improved bowel movement, better blood circulation, maintaining body temperature and so on. One simply can’t afford to not drink enough water. A daily intake of 8 to 10 glasses of water is recommended.

5. Healthy Snacks

Despite going for heavyweight and calorie-rich snacks, opt for healthy and light options to satisfy those snacks-cravings of yours. Also, avoid late night munching and keep your supper light and easy-to-digest.

Here is a list of a few easy tips to follow for a healthy lifestyle

Ever since we were hit by the pandemic, two years ago, our lifestyle has changed drastically. We began working from the comfort of our homes but what we missed to foresee were the impacts of it on our health. The lifestyle which was already sedentary for most of us, now became even more confined. Lack of exercise, untimely sleeping patterns, over-eating, rising screen time are just a few of the flaws of the work from home culture. The unhealthy lifestyle gets us closer to the risk of many chronic problems like hypertension, heart ailments, diabetes etc.

For maintaining a healthy lifestyle, let’s introduce some healthy habits for your complete well-being.

1. Eat Healthy Meals

This may sound mundane and repetitive but eating healthy balanced meals can lead to a better lifestyle. Even though you are working from home with no definite schedule, make sure to time your meals and not to skip any meal. Eating a protein rich and fibrous diet will help you keep active throughout the day. Reduce the intake of sugar, fats and salt. Include more fruits and vegetables in your diet.

2. Exercise Regularly

Aerobics, zumba or other cardio exercises is the best way to keep your physical and mental health in track. Working on the belly fat which is a product of the sedentary lifestyle will ensure a better metabolic lifestyle.

3. Stay Hydrated

Staying hydrated is often overlooked. But it is important to know that staying hydrated ensures the optimal functioning of the body along with giving you a supple smooth skin. Drinking water is the best way to stay hydrated which also keeps the blood volume in check.

4. Avoid Unhealthy Habits

Alcoholism, smoking or drug abuse often have a negative impact on the physical and mental health of the person. So, if you are habituated to any of these, try cutting them off gradually. This will not only lead to a better lifestyle but also avoid risk of chronic diseases.

5. Meditate

Stress is a major cause leading to chronic ailments. Stress affects the body’s blood sugar levels, food choices, body weight, susceptibility to illness etc. For mental wellbeing, it is advisable to meditate regularly. Dedicating even a few minutes a day for meditation will work wonders for your mental health.

6. Reduce Screen Time

With the work from habit lifestyle, the screen time has reached its peak. We are always hooked to either our phones or laptops. But besides the usage for work, we can curtail the screen time. Opt for some hobbies like reading, painting or gardening instead of binging on some sitcoms. It will not just reduce the screen time but give you enough time to explore your likings.

7. Get Enough Sleep

We cannot emphasize on the importance of a quality sleep. All of us have been sleeping at odd hours and have taken the sleep cycle for granted. Poor sleeping patterns can disrupt appetite, reduce physical performance and can give mental fatigue. To avoid this, have an 8-hour sleep daily.

This is an exhaustive list of some habits which you can introduce in your daily life for a healthy lifestyle. Besides this you can also consult your doctor and incorporate vitamin and protein supplements in your diet.

As Indians, we often find ourselves mesmerised by clean beaches, breathtaking views, and the splendid architecture of different countries. But look closer home, and you’ll find beautiful islands with delectable cuisines, age-old traditions, and remnants of an unexplored era.

Here are The Better India’s top picks of Indian islands to visit during any time of the year to take a quick break from the rush of city life.

1. St Mary’s, Karnataka

Popularly known as Coconut Island, this place is a set of four small islands in the Arabian Sea off the coast of Malpe. Another speciality of this place is the presence of unique hexagonal basalt rocks that were formed millions of years ago when Madagascar broke away from the Indian subcontinent.

2. Chorao Island, Goa

This island is the largest of the 17 islands in Goa and is located on the Mandovi River. Here, you can explore the local culture and cuisines, and it is ideal if you wish to stay away from all the parties and tourist-populated locations. The island’s culture is a blend of Portuguese and Brahmin culture, where you can enjoy boat rides, witness how authentic feni is made, and visit old temples and churches, as well as a beautiful bird sanctuary.

3. Munroe Island, Kerala

Popular for canal cruises, Munroe is located in the backwaters of Kerala and is composed of a cluster of eight islands. Named in honour of Resident Colonel John Munroe, the town’s most celebrated event is the Kallada boat race, held during the 10-day festival of Onam. Munroe Island is located about 27 km away from Kollam.

4. Minicoy, Lakshadweep

The southernmost island of Lakshadweep, Minicoy’s highlight is the depth of seawater. It is just 3 – 4 feet in height, and one can easily walk for about two kilometres without being submerged in water. The area is home to innumerable coconut trees and clean water, and is known for a panoramic view from the lighthouse, as well as beach sports.

“It’s an amazing place to visit…The island is known for its sandy white beaches with crystal blue waters and secluded lagoons. Water sports like snorkelling and scuba diving and swimming can be enjoyed at the beaches. The Minicoy Island Lighthouse, which was established in 1885 at the southern end, is worth visiting for its history and island view from top is very scenic,”

5. Havelock Island, Andaman

Located 70 km from Port Blair, this island has been the highlight of Andaman tourism for decades. Teeming with with tropical jungles and white sand beaches, this island has a very small population, which enables the travellers to explore nature more. Notable places to visit include Radhanagar, Elephant, Kalapathar and Vijaynagar beaches.

6. Pamban Island, Tamil Nadu

Located between the Indian peninsula and Sri Lanka, this island is connected to mainland India via the Pamban Channel (bridge). There is a lot of ancient historical and religious significance here; the island was invaded by British and Dutch traders because of it was easy to access geographically. After independence, the region came under Ramanathapuram district of Tamil Nadu. There are also plenty of delightful architectural structures, beaches, a sea rail bridge and water sports. The place is also popular for typical South Indian cuisine.

7. Neil Island, Andaman

Filled with dense tropical forests and greenery, complemented by white sand beaches as well as rich coral reefs, Neil island is one of the most popular islands in Andaman. It is also known as Shaheed Dweep and spans over an area of 13.7 sq km only, most of which is covered with forest. There are thin roads and very little population. Moreover, internet connectivity is almost zero here, which makes this the perfect place for digital detox.

8. Pallam Island, Andhra Pradesh

Surrounded by mangrove cover in the Godavari Estuary of Andhra Pradesh, the island is known for its greenery and serenity. This paradise is a perfect location to try authentic Andhra seafood. The island is a village populated with tiny houses, and the major occupation here is fishing.

9. Diu Island, Daman & Diu

Diu is a serene island on the south coast of Gujarat’s Kathiawar. The architecture and other infrastructure showcases the remains of Portuguese colonial rule here. The island is famous for adventure sports like swimming, surfing and paragliding. The average temperature here remains between 25 – 28 degrees Celsius. Summer is the ideal time to enjoy the island.

10. Ross Island, Andaman

Also known as Netaji Shubash Chandra Bose Dweep, this island is located in the southern part of Andaman. It is the easiest inter-island to visit as it falls near the capital city. There are several historical destinations, including ruins of old buildings made by Indian prisoners. There also lies a sanctuary which has a vast variety of birds and animals.

Where should you go, and how do you make it fun? Our resident dog camping expert is here to help.

As states open back up and summer approaches, camping is probably looking like an unprecedentedly attractive way to enjoy some time outdoors. If you’ve never been camping before, or just not in a long time, here’s a comprehensive guide to getting that first trip right.

Why Camping?

It’s affordable, it’s fun, and thanks to our country’s entirely unique system of public lands—lands you own as a citizen—there are plenty of places to do it close to you, no matter what part of the country you live in.

Because this is your first camping trip, or your first in a while, I’m going to suggest that you go car camping. Compared to a human-powered adventure, bringing your car along will enable you to be more comfortable more easily, and at a lower gear cost. You can up your level of challenge by choosing a more remote site and planning fun day trips away from camp. It feels really good to get back from a challenging hike or ride and enjoy a good, easy dinner, a cold beer, and a comfortable night’s sleep outdoors.

If you do want to go deeper into the backcountry, I put together a video about taking a buddy on his first-ever backcountry trip here. If you’re looking for a more turnkey experience, Camp Crate curates a variety of self-guided trips and rents you the equipment necessary for each, along with the navigation tools and permits you’ll need to make them successful.

Where Should You Go?

Ask yourself what level of amenities you require. Do you need picnic tables and bathrooms? You’re going to want to visit a developed campground. Typically, you need to book those ahead of time.

Reserve America handles bookings for most campgrounds on federal and state lands. The big exception there is most national parks, which you’ll need to book directly through the National Park Service. Recently, HipCamp has built an impressive catalog of camping opportunities on private lands, albeit mostly out west. If you want to go glamping in California, that’s a great place to start.

Using one of the above tools is as easy as reserving a hotel room. And you can typically just enter the name of the campground into Google Maps and navigate there the same way you’d find your hotel. They’re great ways to enjoy a fun, easy weekend under the stars, but in a developed campground, you are going to find yourself around other people. Plus, in a campground, you can’t really have your dog off-leash.

Want to leave the crowds behind? Then you’re going to want to go dispersed camping, where you find your own remote campsite in a national forest, on BLM land, or in some state parks. I detailed the various different types of public land in this article, and explained the ins and outs of dispersed camping in this piece. But, the gist is that you head out in the woods, mountains, or desert, and find your very own spot, a long way from anyone else. There are some basic rules involved to ensure that we all leave these places pristine for the next visitor, but this remains the camping ideal—a true outdoors experience. In some national forests and on a lot of BLM land, your dog is welcome to go leash-free.

What Do You Need to Bring?

Let’s work through the basics, and identify both the cheapest possible way to get out there, along with reasonable upgrade options that might help make the experience a little more comfortable.

Sleep System

You’re going to want a tent, a sleeping pad, and a sleeping bag.

Budget tents, like those made from Coleman, or Walmart’s in-house brand Ozark Trail, work great at keeping bugs out and rain off. But they also tend to be very heavy and don’t really pack down into compact dimensions.

To upgrade to a higher quality brand, you don’t need to spend a lot more. Where a basic four-person Ozark Trail tent costs $35, a similar product from a higher quality brand starts around $150. I’m a big fan of Kelty gear. A tent like the Tallboy 4 is going to last through years of use, while packing into a small duffel bag and offering more reliability in the field. Your odds of breaking a pole or a clasp or a zipper on a rainy night are just much lower with Kelty.

We can’t talk about tents without talking about tent sizes. You’ll notice I listed two four-person (or 4P) tents above; that’s a good size for two people to take car camping. Tent sizes are kind of like casket sizes. A four-person tent can fit precisely four average-sized people lying next to each other while touching. If you want extra room to roll around, change clothes, or hang out, you need a larger tent than the number of people you plan to put in it.

The obvious job of a sleeping pad is to provide cushion. The less obvious job is to provide insulation. Because your bodyweight compresses the lofted insulation on the underside of a sleeping bag, a pad prevents convective heat loss from the ground you’re sleeping on top of. For that reason, and because they tend to fail after just one or two uses, I do not recommend that you use an inflatable air bed. You’ll actually sleep much more comfortably on a slimmer, foam and air sleeping pad. Again, spending more will net you increased longevity.

Sleeping bags can also prove misleading. It’s common to see very cheap ones at big box retailers listed with extremely unrealistic temperature ratings. This metric is self-reported and based on a European standard that’s not strongly regulated in the U.S. My advice? Buy a sleeping bag from a reputable brand, or plan on taking a cheap bag rated for vastly colder conditions than you plan to experience. Anything a low-end company sells that claims comfort in zero-degree temperatures should be good down to around the mid-thirties. But bring along an extra blanket from home just in case it’s not.

Down does not provide more warmth than synthetic insulation, it just packs smaller and lighter. For car camping, save money by buying a synthetic sleeping bag.

Cooking

Even if you plan to have a fire, you’re still going to want a stove. If nothing else, it’ll mean you can get coffee going in the morning quickly and easily. This one-burner option from Coleman sits atop a propane canister, and gets the job done. If you want something larger, go for something from Camp Chef. The brand’s burners are among the most powerful available, and also offer the best simmer control.

Disposable plates, bowls, and utensils are fine. Just make sure you bring enough trash bags to pack everything out. If you want to be less wasteful, investing in a set of reusable, easy-to-clean stainless steel camp dishes is the way to go. Bring some tongs, a wooden spoon, a cast iron pan, and an old pot from home.

A lot of marketing dollars have been spent promoting fancy coolers in recent years. You don’t need one. Freeze anything that can be frozen before you go, pack your cooler tightly, and try and minimize how often and for how long it’s opened. For that last reason, it can be a good idea to pack a dedicated cooler just for drinks. Ice packs won’t soak your food with water as they melt.

Camp Comfort

Grab some bug spray with DEET in it. The chemical is the most widely proven-safe and one of only a few proven ways to actually repel mosquitoes. You don’t need a higher concentration than about 40 percent.

A Thermacell is a proven-effective area repellant. If you want skeeters to stay further away than you can achieve with bug spray, put one on your picnic table.

I like these ultra-cheap plastic lightbulbs more than traditional lanterns. Hang a few around camp and you’ll achieve a nice spread of dispersed light.

You’re going to want some sort of table, and something to sit on. Big box stores sell all you need.

If you’re going somewhere rainy, like the eastern half of the United States, you’re also going to want some sort of hang-out shelter sized appropriately for your group. Avoid cheap instant canopies that’ll tear the first time you use them. A big blue tarp and some rope can work, but can also be difficult to set up.

Clothing

It’s going to be colder than you expect. Temperatures that feel mild if you’re taking the dog around the block can feel bitterly cold if you’re just sitting around for hours on end. Dress in layers, and take more than you think you’ll need. At a minimum, everyone involved is going to want a set of wool socks, some long underwear, a wool sweater, a warm jacket, a knit hat, and some sort of rain shell. Try and avoid cotton if you can, but there’s not a great need to rush out and buy an entirely new wardrobe just to wear around a campfire.

How Do You Get There?

Navigating to a campground is easy. Finding your own dispersed campsite is harder.

Exploring the labyrinth of dirt roads that cross BLM land and national forests used to involve paper maps and a fair bit of trial and error. There was no way to tell if something that started off as a simple dirt road might turn into a challenging trail that could damage your vehicle a few miles later. And even if you could get through it, there was no way to know if there’d be a locked gate at the end, preventing you from reaching that sweet alpine lake you wanted to camp by.

A new app called OnX OffRoad has solved those problems, and taken the guess work out of traveling off-road through public lands. It’ll tell you everything from what kind of vehicle can use which roads and trails to how difficult those roads and trails will be to drive. It also works offline, which is vital because you will likely not have cell phone service in those remote places.

Of course, you will still need to find a camping destination. Recommendations from friends, exploring on Google Earth, and searching social media and the Internet can often turn these up.

What Are the Risks?

You will probably not be attacked by bears or other wild animals, but it is a good idea to keep a clean camp, with food safely stored away in coolers or storage containers during the day, and inside a locked car at night. All sorts of critters, from crows to donkeys, love stealing human food, which will leave your campsite an enormous mess.

You will also want to be extra cautious about cross contamination between raw food, going to the bathroom, and your mouth. Use hand sanitizer often, and wash your hands any time they’re visibly dirty. Here’s a link to a reliable source of hand sanitizer; it can be hard to find in stores right now.

On that same theme, cooking outdoors after dark brings its own challenges. Avoid undercooked meat by bringing along a simple meat thermometer and checking everything before you serve it.

You also need to be careful to leave no trace, no matter if you’re in a campground or your own dispersed campsite. Prepare to poop (do so according to LNT guidelines) and police your campsite for any trash, whether its yours or someone else’s, before you leave.

How Do You Make It Enjoyable?

Think of going camping like a fun barbecue or dinner party, just in a much prettier location, and you won’t go wrong. Make sure everyone is involved and invested in the process by giving them tasks and responsibilities. Remove the obvious points of discomfort by packing warm clothes and sleeping gear, preventing mosquito bites, and keeping everything clean. Don’t forget the music.

When in doubt, camp near water.

For your first camping trip, I’m also going to suggest that you camp somewhere you can enjoy a campfire. Seasonal and regional restrictions exist, and you can expect hefty penalties if you have a fire somewhere that it’s not permissible. To find out if you’re able to have a fire in a location, Google the name of the area you want to visit, plus campfire, then pay attention to any signs as well. There are videos here showing you how to gather firewood and how to fully extinguish a campfire. Consider bringing your own firewood, but make sure you purchase it close to your chosen campsite to avoid spreading invasive species like bark beetles.

Is Camping Safe and Responsible?

COVID-19 deaths continue to grow, even as states issue confusing, and often conflicting, guidance on restarting our economy. So, it falls on us, normal citizens, to take all possible measures to avoid spreading the disease.

Despite political rhetoric to the contrary, traveling between communities and regions will continue to spread the disease for the foreseeable future, and the small, remote communities that tend to exist near popular camping destinations remain uniquely vulnerable due to their very nature.

For those reasons, the best practice for planning a camping trip this summer is going to be to consult and abide by all state and local regulations, then plan that campout as close to home as possible. Minimize contact with potential infection vectors, like gas stations and grocery stores, don’t gather in large groups, and practice appropriate social distancing measures. If you are camping with people who aren’t a part of your own quarantine program, then masks may help prevent the virus from spreading within your group.

Emergency response resources are often spread thinly; avoid overtaxing them by participating in safe activities only.

Remember: it is not just your own health at stake here. It’s the health of vulnerable populations, and our entire country, too. Camp responsibly.