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This month in

Perfectly Imperfect

Goal Settings, The Developmental Tasks of Adolescence and Decision Making

My interview with Drake Turning the BIG 18! My Last Letter The Developmental Tasks of Adolescence

Bullying and Self Esteem

Ask Abby On Bullying Bullies in 2012 Self Esteem - An Opinion Piece Who You Are – A Poem Who is Lidia Twain?

Healthy Relationships

Shopping or the Movies? Late Mornings... Making Assumptions

Recipes, Meal Planning and Healthy Eating Tips!!

Raspberry Muesli Layer - A Dessert Cranberry Nut Granola Bars - A Snack Apple Pie Muffins - A Snack Roast Beef Roll Ups - A Meal Shrimp and Veggie Stir Fry - A Meal Spaghetti Olio E Aglio - A Meal What to serve at a Slumber Party Ask Ms. Healthy and Active A 2 Day Meal Plan to Kick BUTT at Soccer Meal Planning - Advice Column

Editor’s Message!

In September of 2011, I offi-

cially started a new chapter

of my life, high school! Some

teens dread going to high

school and some are really

excited, I guess i felt al little

of both.

i was dreading it because it

was a change and something

new. I was excited because of

all the new opportunities.

Overall, grade 9 didn't turn

out like i thought it would, it

turned out even bet-

ter! I met a whole new group

of friends, I tried out for two

sports teams and was suc-

cessful with both! I have to

admit though,

starting off in September and

even October was a little dif-

ficult, with the new day-to-

day schedules to the teachers

who didn't know me at all, to

even the little things like

what time i had to wake up.

But once i got comfortable

with it, the uneasiness went away

and i was enjoying high school to

the fullest!

Just as i was having the time of

my life though, exams came and

washed away all of my joy...just

kidding! Studying for exams was

pretty tough though, but i had

some awesome teachers to guide

me through them. Then came se-

mester two, and i finally realized

just how fast grade 9 was slipping

away, so i planned to make the

most of what was remaining! My

friends and i planned a whole lot

of movie nights, shopping trips

and parties. A good group

of friends, in my opinion, this is

something that is very important

to have while you're conquering

high school. As the second semes-

ter started to move along, I un-

fortunately started to slack off

just a bit, but that all changed as

exams came around! I have to say,

I think exams and studying for

exams is probably one of the big-

Perfectly Imperfect

was constructed by:

Editor– Rizwana Bangi, 15

years of age

Cover– Zaitoon Azhar, 14

years of age

Table of Contents– Mari-

oum Kabir, 15 years of

age

We’re all ‘Perfectly Imperfect”!

June 2012

Volume 1, Issue 1

ZAITOON

RIZWANA

MARIOUM

There are a couple of

huge life lessons that

i have learned in

grade 9 that i wish i

knew at the end of

grade8. The biggest

lesson being, that no

matter how hard a

situation might be,

you have to know

that, in fact, life

does go on. You can

read about conflict

resolution in our

magazine, just look

out for the table of

contents! Another

lesson is something

your parents would

probably hate me for

telling you but don't

get too involved in

your studies that you

forget to even have a

good time! Of course

getting good grades

is important but so is

keeping a healthy and

active lifestyle!

Looking back at my first

year of high school, there

are some key things i

would like to point out. I

wasn't a very healthy eat-

er, although i was very

active. Playing on a varsity

tier 1 soccer team really

made me notice my prob-

lem though, I was getting

tired so quickly and stay-

ing tired for long periods

of time, i wasn't even up

to playing in soccer

games...and i love soccer!

So i quickly noticed my

'problem' and made a

change! Think about it

this way, if you're about

to go for a long drive in

your car, you're obviously

going to fuel it up with

good- quality gas so that

your car can work well.

Same thing with your

body! Planning a healthy

meal and actually sticking

to it with the help of a

good nights sleep will help

your body feel energized

“You need to resist the pressure from other

people or groups in order to make a deci-

sion that is right for yourself.”

Zaitoon: Hi there! It’s great to

see you! How are you doing? I

just wanted to let you know that

you are one of my favourite rap-

pers and I have all your albums!

It’s just amazing how much

you’ve grown as an artist and

how amazing your music is! I

love your new Album “Take

Care” and the music video is

great!

Drake: That’s amazing, you

know I do try hard to get my

message across in certain

songs and I can see that some

of my fans have gotten the mes-

sage and you have too! That

means a lot to me.

Zaitoon: Eep! Okay, let’s get

started! What do you think is

the most important key to mak-

ing a decision?

Drake: Because my life has

taken a drastic change after

acting in Degrassi when my

career as a rapper started off, I

needed to make a lot of deci-

sions. Like, who I was going to

be signed to, and where I want-

ed to move, things that would

change my life. And eventually I

chose to be signed to Lil

Wayne’s group, YMCMB (Young

Money Cash Money Billionaires)

because I did the research I met

some people and I do not

regret that decision at all, in

fact it is one of my best. I

would say that the key to

making a decision is to under-

stand the situation and evalu-

ate your choices. You kind of

feel empowered because you

feel some sense of control

over your behaviour and deci-

sions.

Zaitoon: Are you a specific

type of decision maker?

Drake: There are 3 main ones

as I recall from high school,

inactive where you fail at

making choices, reactive

where others make the deci-

sion for you, and proactive

where you examine and iden-

tify decisions. I think that I am

definitely a Proactive decision

maker, I identify and evaluate

the actions I might take and

know the consequences of

the action.

Zaitoon: Have you ever felt

pressured to do something

because of other people?

Drake: Of course, I am pretty

sure everyone has at one

point in their lives, but that’s

why you need to gain re-

sistance skills, you need to

resist the pressure from other

people or groups in order to

make a decision that is right

for yourself. You need to

know when to say no, or when

to leave a situation because if

not you may get yourself into

an unnecessary problem.

Zaitoon: That was deep! Well,

do you have any other re-

sistance skills you may want

to share with us?

Drake: Say no in an assertive

way, and use non verbal be-

haviour to match up to verbal

behaviour. You’ve got to re-

sist pressure to engage in

illegal behaviour, you might

think that the decision you

are making may be good for

the present but think about

how it may effect you 5 years

down the road.

Zaitoon: Wow, those were

amazing tips, I am sure that

we all can learn from these!

Thank you so much, Drake!

We really appreciate it!

Drake: No, thank you! It was a

pleasure to be here!

THE IDEAL MODEL

Identify the problem

Describe all the pos-sible solutions

Evaluate the conse-quences of each so-lution

Act—Choose a solu-tion and try it!

Learn—Did it work?

Why or why not?

I was very lucky to grab a quick interview with Drake, he told us about how he makes decisions with career, and

gave us really amazing tips on how to make sure you know what you are doing when it comes to decision making!

Did you know that

Drake actually

wanted to become

a Photographer for

King’s magazine

before he got

signed? =)

Learn how to make good decisions with Canada’s very own rapper,

Win free tickets to see Drake perform live at the Molson Amphitheatre at www.thisamazingmag.ca

DRAKE

By: Zaitoon Azhar

LAST NAME: EVER….FIRST NAME: GREATEST

Turning the big 18!!!

By: Marioum Kabir

Adulthood is a phase in our lives that we'll reach at the age of 18 depending how long we'll live. Many people aren't ready or think that they're not ready, which is okay because it's normal for anybody to feel this way before walking into the life of an adult. You have so much more responsibility, act of maturity, and you are finding out who you want to become. We've received tons of emails from you guys that are near reaching 18 and are scared for that change. To be honest at the beginning it does seem scary but it gets better and you'll start to like it. You get more freedom and you have to walk on your own and stand up for yourself. We can't physically provide help for your situation but we can advice all of you that are scared to enter the world of adulthood. The first step to follow is to understand and accept who you are. This will take you a long way, it's what makes you and helps you become. You should discover what your talents and skills are, what you love doing and then finding ways to make it a part of you. It's always best to know your perfections and weaknesses and learn to accept it because not everybody's perfect. Everyone's got flaws and things they are great at. Being and looking healthy matters so in that way you'll feel good about yourself. Be proud of what you believe in, stick with your morals and principals. One thing that will make you ready and stable to becoming a grown up is making effective choices that help you mature. Make goals that you'd like to achieve in your lifetime. Make your decisions and choices using techniques. Try not to decline or push away any open doors or pathways that come in your way regarding what you love doing, because you may regret it. It's important to have a good relationship with people. To do so you should start using or try using communication skills, there are so many that are beneficial because they make you a better communicator. It's good to show what you’re feeling or thinking, in fact speak your mind but in a good manner. Knowing to fix a problem and finding a solution shows maturity. Attaining responsibility and independence are aspects that are really noticeable. Be who you are and stand up for yourself instead of depending on someone else to. Embrace your past and you should take the outcome of your actions, good or bad. Do your part in your family or other groups, take that position and use it. Be ready for your profession. Figure out what you're in to, what your interests are and what you enjoy doing. Start to prepare for your career and accomplish your goals by taking smaller steps within the goal. Try different things that are in your career field in order to know which the right one is. Once you've figured out all of those things above, you'll be less frightened and worried. At the end just know that everyone's scared of something and remember, nobody's perfect or near perfect so don't worry about messing up and enjoy your adulth- ood and your freedom.

Friday, April 27th, 2012. Dear Inara, I need you to know that I love you. I wish I could've been a better big sister, I always shut you out, and never really bonded with you before I was hit in the car accident. I’m writing this to you in the Scarborough General Hospital, and I’m scared, I feel like I hurt mom and dad badly, and they cant do anything like ground me because I am lying on this hospital bed, fearing death. Well first off, I want to let you know that you are beautiful and don't let anyone tell you otherwise, I’m pretty sure that I wont be able to live due to the situation I am in and that’s why I am writing this. You’re growing up, really fast and I want you to know that setting goals would be the greatest way to make things happen. I know it sounds weird, but it’s the abso-lute truth. You need to establish your ultimate destination, and identify roads you can take. You told me that you wanted to become a Journalist, right? Well, start pre-paring for it now, think about what university you want to go to, I heard Carleton University has a really good English Literature Program that you can check out. If you plan things ahead, it’ll help you to focus and it can help you improve your per-formance. You’ll become a lot more confident about yourself too, and that’s good! Remember, you are a very lucky girl, and everyone here loves you so much, do what makes you feel happy, but don't live life for today, live life for the future because the things you do today effects tomorrow, big time. Remember when we went to Won-derland and we decided to try to go on 40 rides before we left? We did it! We made a short term goal, and we achieved it. You wanted to get into “R.H King” and you worked all grade 7 and 8 to get good grades so that you would get accepted, that’s a long term goal! You did it! Put your goals down in writing, follow the SMART model, monitor and reflect on your goals, and remember, good, personal balance goals en-hance health, happiness and success. I never knew that my life would end like this, this is what happens when you don’t listen to your parents and go out without their permission, please listen to mom and dad, they know the best even if you think that you do. You’ve seen me, I broke both of my legs, half of my ribcage, and my brain has been severely damaged, I don't think that doctors can do anything about my condition now. And it was all my fault, I’m surprised I didn't die on the spot. You know that saying, family over friends? When mom and dad told me to stay home, I refused and I chose my friends over them. That was the worst decision I’ve ever made and I regret it, that might be the reason that my life may end within minutes. You need to understand that, obstacles will come in your way, try to move you to the wrong path, you need to avoid them and do what your heart tells you to, and I will be watching over you. I love you so much, and I apologize for anything I’ve ever done to hurt you. Love,

Olivia Graams

There are many different steps in order to achieve a goal or go somewhere in life. It doesn’t come to you if you wait, you have to work and believe in yourself. You need to learn about yourself and prepare yourself for obstacles ahead. Here are the developmental tasks of adolescence: Understand and accept who you are. You need to learn about your personality and skills, understand who you are and honour your strengths and weaknesses. Take time to think about your values, beliefs and standards, and try to develop and maintain a healthy body image. Make effective choices that help you mature. This is the time for you to identify realistic goals for yourself, devel-op and use decision making strategies, and try making effective use of your resources. Develop mature relationships with others. You will learn to co-operate and resolve conflict, develop and use effective communication skills, express and respond emotions ap-propriately. And learn the importance of commitments in a variety of relationships. Achieve responsibility and independence. You have to learn accept the consequences of your actions, consider the influence of your behaviour on others and it is the time to take on meaningful roles within your family. Prepare for your career. Determine your interests, talents, and skills. You can acquire and de-velop skills that may be needed to achieve your goal and explore .

With these simple steps you will not only learn more

about yourself but will definitely be successful as well.

SUCCESS IS A JOURNEY. NOT A DESTINATION.

By: Zaitoon Azhar

We asked you teens to write to us about your problems and the struggles you go through. This month we’ve been getting a lot of questions and letters from teens that are victims of bullying. This is a strong subject all across the world, it’s not nice to do it nor does it feel nice to go through it simply because it hurts. For this month’s Ask Abby column, our very own Abby Jenkins who’s a psychologist wrote this letter hoping that it can help victims of all types of bullying.

Dear fellow victims of bullying,

I’ve read letters where teens are being bullied through

different types of bullying such as physical bullying, cyber bullying,

intimidation, and verbal bullying. Know that all these types of

bulling hurt and people do remember the pain they’ve gone through.

Physical bulling is when the victim is getting beat up which can cause

wounds and injuries. Cyber bulling is on the screen of either your

computer or phone through different websites such as Facebook, twitter,

YouTube, msn and many more. A lot of the times the bully or bullies make

a website and tease the victim and insult the victim. Intimidation is

a form of bullying where rumors are spread, false accusation and

lies about the victim are said and girls do it more than males. Verbal

bullying implies roadblock communication, swearing is involved as

well as fowl language and name calling. I’ve been bullied from grade

3 to grade 8 and it wasn’t great, I’d cry all of the time and I didn’t

share what was happening until years after the bullying began. The

form of bullying I went through was intimidation. There was a group

of catty girls that didn’t like me and decided to just gossip and give

me dirty looks and make jokes about my big curly hair and my glasses,

or me wearing glasses. They’d call me “four eyes” and “bush head”.

They did make lies about me and spread it at school. I didn’t know

what to do; I’d just watch them when they we’re talking and making

jokes about me right in front of me during lunch. I did have a few

friends and they did feel bad for me but what can do right? Well that was

back then. People were scared and no one told the teachers. Now I

say it’s never too late; there are indeed things a friend can do. They

can tell an adult if you’re not telling one, they can help you approach

the person in a calm way. My best advice is that you must seek help and not

expect it to come to you. You need to tell someone, most likely an adult,

someone you know and trust, whether it’s your teacher, guidance counselor,

parents, older sibling, aunt, uncle, or someone you’re really close to. I

also think you shouldn’t show fear if so the bullies will have more power

over you. I think you should also remain to yourself and not change to please

others. I hope this has helped you and I’ll see you next time in next month’s

issue.

Sincerely, Abby

Ask Abby on bullying

BY: MARIOUM KABIR

Bullying? Seems like something

that you learn about every year in

school and something that might

not be affecting you one day and some-

thing your whole life’s revolving around

the next.. The harsh truth is, that bullying

happens everywhere; from classrooms to

the school bus to online, to the play-

ground, it happens for a couple of rea-

sons, from bullies enjoying power over

helpless victims to putting the victims in

distress..

Now that the average teen is exposed

to many media sources, such as cell

phones, social networking sites, and radio

and all other types of apps, Cyber bullying

has become unfortunately very popular.

Some even say it’s the “modern extension

of bullying”. To be clear, using media to

bully, embarrass, threaten or harass some

one else is considered cyber bullying.

Cyber bullying is sadly only one of the

many types an individual can violently

harass another, Physical, verbal and intimi-

dating bullying are also another way one

can violently harass another.

Taking the victims point of view, there

are many ways bullying can negatively

affect a victim; Low self esteem, physical

pain, withdrawal, fear of going to school,

emotional pain and school work.

B u l l y i n g h u r t s e v e r y b o d y

Bullies in 2012?

Shocking Statistics

71% of teens say they have

seen someone been bullied

88% of teens believed that

there was a major bullying

problem in their school

In 1995 there was one hate-

related site, in 2004 there were

4700!!

75% of victims of threaten-

ing bullying don’t call the

police!

62% said they have been bul-

lied st some point or another

Even though it may seem hard

or even impossible to do at some

times, victims of bullying need to

reach out and ask for help be-

fore the situation gets worse,

some advice for this includes tell-

ing an adult. Maybe your mum

or dad have been bullied when

they were younger too, they

could offer some helpful advice.

Another recommendation is to

not delete or erase any messag-

es, these could possibly be used

“You Will Be Held Accountable”

Bullying and the LAW

Utter threats cc 264.1

Extortion by threats cc 346

(1)

Assault cc 266

Criminal Harassment cc 264

(1)

Impersonation cc 403

Bullying Case studies you can search up:

Myles Neuts

David Knight

Olivia Gardner

Who you are Who you are.

What’s that even mean? Who am I?

Is it my name or my looks?

My dislikes and my likes?

Who I hang out with or whom I despise?

My hairstyle or clothing brands?

Who you are.

How can anybody define me?

By how many friends I have, by my school

marks.

What I do during the weekend, what parties I

don’t attend.

Who you are.

Spend your life creating who you want to be, not

searching for that person.

By: Rizwana Bangi

WHO is Lidia

twain? Now a dedicated and true blogger, Lidia picked up on a talent that she

thought to be long gone. She USE to write short stories all the time, but at one point in her life, she didn’t right at all anymore. Lidia thought of her

writing as maybe a phase and now that it was over, Lidia tried to incorporate her body and mind in all sorts of things. Lidia never felt truly 100% dedicated and "lost in her own world" in her activities. Dedicated

and lost in her own world is exactly what she needed to be feeling, considering her home was no longer a home. She had an abandoned father and a depressed mother. With these conditions at home and no siblings to

bond with, Lidia was forced to grow at the pace of a cheetah. So she

needed an activity. That she could lose herself in.

One day, like any other, Lidia and her best and only friend, Tom were discussing the math word problem they encountered in class when the

math word problem reminded her of something. Something that she had kept to herself and never thought would return, writing. Funny, isn’t it? A tricky math word problem, of all things, reminded her of the stories she used to write about a young frog that could never properly learn how to swim like a proper frog. So after she explained to Tom about her writing, he

immediately introduced her to many blogging sites, and Lidia was hooked!

She learned her strengths and weaknesses in writing, learning quickly that she didn’t particularly like writing long pieces of writing, the longest she

would go was probably the size of one or two chapters in a novel. Lidia adored poems, not only writing them, but reading and analyzing them as well. She realized that poems could mean anything the reader wanted them to mean, that there could be multiple meanings. When you read “Who you are”, Lidia

hopes that your interpretation to the poem will be different but in a way, similar to hers. If you yearn to learn more about Lidia Twain, the nerd behind her laptop, and what she's currently up to, check out one of her many blogs at

www.frogsdontswim.tumblr.com :)

RIZWANA B

ANGI

The comic strip is basically about two friends who want to do two different things, but come up with a solution that satisfies both of them. Conflicts similar to these happen almost everyday, where you want to do something with someone and they want to do another thing with you. In the comic they are best friends so they did consider doing things that the other person wanted to do, because that person may have been really important to them. TURN THE PAGE!

Healthy Relationships

Healthy Relationships Depending on who you are in the friendship with, predicts how you will treat eachother. The closer the friendship, the more commitment you have to the relationship. You would most likely spend more time together if you were either in a significant or intimate friendship because that person means a lot to you and is quite important. Most strong relationships are created emotionally, you are emotionally connected to someone because you care about them and feel comfortable talking to

them, you trust them, etc. This leads us to Emotional Hijacking, did you know that your fastest responses are your emotional responses? A message travels to the emotional part of your bran in 0.04 seconds! The emotional brain develops a de-fensive “fight” or “flight” reaction. He message continues on to the thinking part of your brain in 0.1 seconds! Therefore you can respond to the message in a thoughtful way to the situation.

“A friend should be one in whose understanding and virtue we can equally confide, and whose opinion we can value at once for its just-ness and its sincerity. “ - Robert Hall

There are a lot of benefits of being in a healthy relationship. For example: In the comic the two girls went out and had fun! They had a good bonding time and enjoyed their evening. I mean, isn’t it nice to talk to someone, you learn new things each day, you can just hang out and be yourself with one another. It feels good to make a couple jokes and have a laugh. You would look forward to see-ing the other person and you’re friendship will become closer.

Raspberry Muesli Layer By: Marioum Kabir Serves 4

Ingredients:

2 cups of fresh thawed raspberries

1 cup low-fat natural yogurt

1/2 cup Swiss-style muesli

Step 1:

Save four raspberries for decoration, then spoon a

few raspberries into four stemmed glasses or glass dishes.

Step 2:

Cover the raspberries in each glass with a spoonful of yogurt.

Step 3:

Add a layer of Swiss-style muesli over the yogurt.

Step 4:

Keep repeating the previous two steps until all the ingredients have been used. Top

each desert with a whole raspberry.

This desert is not only delicious but has low-fat in it and is a great snack for teens.

Teenagers should include this in their diet because it has fruits in it and fruits are

a must have for teens and everybody in general to consume. There are also grain

products and a milk and alternatives product which are necessary for teens to

consume more than once a day. This meal is also appealing which will get their

attention even more. The best reason why teens should try this snack is because

it's so easy and quick to make. No stove or oven is required and there are only

three ingredients. This desert can be taken right after a whole meal or eaten a

snack. It makes a great snack instead of eating different types all at once which

many teens do. This meal can also be served as a breakfast.

Cranberry Nut Granola Bars.

Ingredients

2 cups quick-cooking oats

1 cup old-fashioned oats

1/2 cup hulled pumpkin seeds

1/2 cup slivered almonds

1 cup mixed nuts

1 cup dried cranberries

1 (14 ounce) can sweetened condensed milk

Directions

Preheat an oven to 350 degrees F (175 degrees

C). Line a 13x9-inch pan with lightly-greased

parchment paper; an inch or so of parchment

paper should stick up on 2 sides to form lifting

handles.

Mix the quick-cooking oats, old-fashioned oats,

pumpkin seeds, almonds, mixed nuts, cranber-

ries, and sweetened condensed milk together in

a bowl; spread into the prepared pan, evenly

pressing into the corners and out to the sides.

Bake in the preheated oven until the edges are

golden brown, 20-25 minutes, using slightly

less time for chewier bars and slightly more

time for crunchier bars.

Allow the the bars cool for 5 minutes in the

pan before using the parchment paper to lift

them from the pan. Use a sharp knife to cut

into bars. Let the bars cool completely and store

in an airtight container.

Whether you're on the go, or at home. These granola bars can really

get you going! It’s delicious and so

easy and fun to make in just a cou-

ple easy steps! With all these de-lightful fruits mixed together you feel like you're tasting a piece of heaven! Teens, this is perfect for you guys because you are always going out with your friends, or do-ing something. Sometimes you get

hungry and you feel like buying something from what may be most

likely a fast food restaurant or can-

dy store! This is perfect because you

can just pull out your healthy delight-

ful granola bar! It is really filling, and

great for the body. It’ll give you the

energy that you need to carry on with

your day! Granola Bars take less than

hour to bake and you will not be disap-

pointed! This low calorie snack will

help you eat healthy, and they taste

absolutely amazing!!

Apple Pie

Muffins Ingredients

2 1/4 cups whole wheat flour 1 teaspoon baking soda 1/2 teaspoon salt 1 egg 1 cup buttermilk 1/2 cup butter, melted 1 teaspoon vanilla extract 1 1/2 cups packed brown sugar 2 cups diced apples 1/2 cup packed brown sugar 1/3 cup all-purpose flour 1 teaspoon ground cinnamon 2 tablespoons butter, melted Directions Preheat the oven to 375 degrees F (190 degrees C). Grease a 12 cup muffin tin or line with paper muffin cups. In a large bowl, stir together 2 1/4 cups flour, baking soda and salt. In a separate smaller bowl, mix together the egg, buttermilk, 1/2 cup melt-ed butter, vanilla and 1 1/2 cups of brown sugar until sugar has dis-solved. Pour into the flour mixture and sprinkle the diced apple into the bowl as well. Stir just until everything is blended. Spoon into the prepared muffin tin, filling the cups to the top. In a small bowl, stir together 1/2 cup of brown sugar, 1/3 cup flour and cinnamon. Drizzle in 2 table-spoons of melted butter while tossing with a fork until well blend-ed. Sprinkle this over the tops of the muffins. Bake for 25 minutes in the preheated oven, or until the tops of the muffins spring back when lightly pressed.

This recipe is ideal for a picnic, barbeque, or a snack! Its great for teens to

make because its easy to prepare, delicious to eat, and its fun! It is healthy

because instead of using all purpose flour this recipe substitutes it with

whole wheat! Apples are great to add because their fresh and natural, some

store bought muffins are covered in artificial flavours, it might taste good

but its bad for your body, big time. Ground cinnamon is delicious for a touch

of spice when combining it with sweet, you know the saying sweet and spice

makes everything nice! As silly as that may seem, it is true! Remember to

wash your hands before starting to bake, and of course feel free to add in

other fruits and things if you want to get a little more creative!!

Roast Beef Roll-Ups!

By: Rizwana Bangi

Want to kick that feeling of being constantly exhausted? Lean roast beef contains

iron, a mineral that helps boosts your energy levels for good. This fun on-the-go

wrap is also a great way to get some veggies into your body; tomatoes, lettuce, green

peppers or any of your choice! Because the beef used in this recipe is lean roast beef,

it’s a healthier option compared to other fatty meat options, also the wrap is whole-

wheat… a healthier option! Another reason this is a great option for teens is that

every single one of the few ingredients could already be found at home or all at one

store. There are many colours and textures in this wrap, making it interesting to not

only look at but also delicious to eat!

Ingredients:

1 8” whole-wheat wrap

4 oz. (4 slices) lean roast beef

4 thin slices tomato

½ cup lettuce

½ cup red or green peppers

2 tsp. mustard

Directions: Spread mustard on wrap, then add slices of roast beef, tomatoes, lettuce

and peppers. Roll the wrap up, then cut the wrap into four equal sections and dig

in!

Shrimp and Veggie Stir Fry!

By: Rizwana Bangi

This yummy super meal has omega-3s and antioxidants that can help

protect you against everything from colds to cancer. Also, this meal

includes 3 of the 4 main food groups mentioned in Canada’s Food

Guide. The brown rice is a great alternative to white rice, and the

broccoli can be counted as the dark green vegetable that everyone needs

in a day, according to the Canada’s Food Guide. The bright colours of

the red and green peppers add some sizzle and exciting colours to the

stir fry, catching the eyes of picky eating teens. Some teenagers feel

bored and not interested cooking basic one-two direction recipes, but

this recipe adds just the right amount of challenge to making it!

Ingredients:

1 cup cooked brown rice,

prepared according to package

3 oz. shrimp

½ cup frozen broccoli

½ cup frozen red or green

pepper strips

1 tbsp. canola oil

1 tbsp. low-sodium soy sauce

Directions: Pour oil in a wok pan (or medium-sized frying pan) and heat

on medium heat for 1-2 minutes. Add shrimp and cook for about 3-5

minutes, flipping shrimp occasionally. Toss in frozen broccoli and

pepper strips and cook for another 5 minutes or until veggies have

thawed, while adding in low-sodium soy sauce. Serve over rice and

enjoy!

Spaghetti Olio e Aglio Serves 4

Ingredients:

1 lb/450 g dried spaghetti

1/2 cup extra virgin olive oil

3 garlic cloves, finely chopped

3 tbsp chopped fresh flat-leaf parsley

salt and pepper (optional amount)

Step 1:

Boil lightly salted water in a heavy-bottom pan then add the pasta. Let it cook for

8-10 minutes or until soft enough to bite.

Step 2:

In the mean time, heat the oil in a heavy-bottom skillet. Add the garlic and a bit of

salt and cook at low heat by stirring for 3-4 minutes.

(Stop stirring until it's golden, do not let it turn brown otherwise it will taste bitter.)

Step 3:

Once the garlic is cooked, remove the skillet from the heat and also turn the heat

off.

Step 4:

Drain the pasta and place pasta on a serving plate. Add the garlic and the chopped

parsley onto the pasta. You may add salt and pepper if you wish. Once everything's

been added, mix well and serve.

This meal can be served for lunch or dinner and is great for teens because it's much

healthier than outdoor foods which are what some teens would most likely eat. It's

simple and quick and if some of you teens love meat, you can always add chicken

breast or ham or etc. This meal is also a great choice for those learning to cook

because it’s simpler and requires less work. This meal may not seem delicious but

it really is and you’ll feel great knowing that you’re eating healthier instead of

dining out. Not to mention it does look good. This dish does contain some

requirements of Canada's Food Guide; there are grain products and vegetables.

This meal is not only tasty but quick and not very time consuming. A salad can

also be eaten with this meal and any type of fruit juice would be a suitable

beverage with this meal.

What to serve at a slumber party?

So I recently had a slumber party at my house with some friends, inviting 6 and planning it was not that easy simply because I didn't know what and how I

was going to offer for breakfast, lunch, and dinner. Then I found out about meal planning, discovering many ways to represent the items I will provide to my guest.

Eating healthy is something that I do and no you’re not a loser for doing so as well. Eating healthy has many benefits, Canada’s food Guide is a good guide that helps you pick what to eat and why and the amount you should consume. For my slumber party what I did was first see and

find out if any of my friends had any food allergies so that

I don’t serve anything that contains something someone’s

allergic to. Knowing this kept me from causing trouble and

stress. This is defined as others’ needs. You also wouldn’t

want to give out food that others aren’t excited to eat. You

would want to know their dislikes and likes, for example; if

someone doesn’t like blueberries, don’t serve them bluebe-

rries. This leads to the next rule which is meal appeal, meal

appeal has to be appealing in order for the eater to be excit-

ed to eat the meal. The look of it has to please the eater if so

you have successfully accomplished that part. A good pro of

meal planning is that it saves money and time because if you

were to buy outdoor food, you’d spend more money, and ti-

me by walking or driving there which meant you had to get ready, grab your wallet, your keys, etc. If

you were to dine outside, you’d most likely get fast food or something that isn’t healthy nor a good

choice. Plus, making it yourself is much more amusing and fun and improves your cooking skills.

For one of the meals I provided during my slumber party for dinner, was spaghetti with baked chicken breast, cooked on olive oil and I added a few vegetables such as beans, and carrots. I served orange juice along with it as beverage. After the pasta I served a fruit salad containing fruits such as kiwis, strawberries, grapes, and a chopped pineapple. This meal is low fat which is what I aimed for and is healthier than fries, burgers and etc which what many teens would eat. You can meal plan for any occasion not just a slumber

party. It’s ideal for any gatherings such as birthday parties,

meetings, and reunions. You can do this every day; it’s a

good idea to do this at least once a day weather it’s

breakfast, lunch or dinner. Meal planning is beneficial and

I am positive that there are no cons to meal planning. Give it

a try, you’ll enjoy it. Good luck with your meal planning!

Benefits of meal planning

Meal planning creates and keeps up healthy eating way.

Sustains you from constantly looking for food to eat especially junk

food.

You’re conscious of what you’re eating.

Helps you look good since you’re eating healthy, you’ll feel and

look healthy.

BY:

MARIOUM KABIR

my girls, also to our

coach!

Thanks a lot, West

Rouge Storm!

P.S

If you do plan on

making our lives a

whole lot easier, the-

se are some things

you might want to

know…

- Our goalie is aller-

gic to peanuts

- We’re a team of

11 players, all 15

year old females

- We might need

more snacks added to

our diet, because we

are pretty active

Dear

Ms.Healthy&Active,

I am the captain

of my soccer team,

The West Rouge

Storm and we have a

really exciting 3 day

tournament coming up

in about a week! Our

coach is very con-

cerned about our

eating habits… we’re

always eating at fast

food restaurants. He

wants us to take ex-

tra care of our bod-

ies and what goes

into it, especially

before the tourna-

ment, so he’s sug-

gested that we get

some professional

help! We the team

also would like to

personally change our

eating habits around,

to improve our en-

durance during

games. One of our

midfielders, Jess,

showed us some of

your advice and sug-

gestions in previous

issues of this maga-

zine and we’re really

hoping you can write

up a 2 day healthy

diet for the entire

team! It would mean

the world to me and

Dear Ms. Healthy&Active from West Rouge

Foody Facts!

-There are over 1,000 different

kinds of apples!

-Strawberries are the only fruits

that grow seeds on the outside!

- Ancient carrots were purple!!

ASK MS.HEALTHY&ACTIVE

Dear the lovely ladies at West Rouge Storm,

Whoa! I feel honored that your team has decided to come to me for help on your special diet. The tourna-

ment sounds exciting but seeing as it is 3 days, you were right about taking EXTRA care of what you eat!

Your bodies will need lots of energy to keep you guys winning games! Luckily for you, energy can be found in

iron and iron can be found in many foods, especially in chocolate. I definitely agree to plan your meals for two

days. Just remember, a healthy diet is crucial for your state, but getting enough sleep and having a positive

attitude all add to success! I hope you enjoy the meals just as much as I did when I was writing them up!

“Float like a butterfly, sting like a bee”- Muhammad Ali

2 Day Meal Plan To kick

Butt At Soccer

1st day:

Breakfast- Oatmeal Porridge,

berries, skim milk, one boiled egg

Snack- Whole wheat crackers

and low fat cheese

Lunch- Baked sweet potato fries,

grilled chicken cheese burger,

grapes, vegetable juice (V8)

Snack- corn (ear)

Dinner- steak (roasted), brown

rice, boiled vegetables, mineral wa-

ter

Snack- Chocolate granola bar,

yogurt drink

2nd day:

Breakfast- Whole wheat toast

with jam, chocolate milk, banana

Snack- oatmeal cookies, yogurt

drink

Lunch- tuna sandwich, dinner

roll, tomato soup

Snack- pear

Dinner- Burritos, low in sugar

fruit punch

Snack/Dessert- Frozen yogurt!

"Tell me what you eat, and I will tell

you who you are." -Brillat-Savarin

Is it necessary to plan your meals? It seems boring and an-

noying!! - Josh, Age: 15 Hey Josh, it may seem annoying to do but you wont regret it once you start

planning them. It helps you develop healthy eating habits, meets individual

needs (like, if you're allergic to Peanut Butter or Milk.) It also adds variety and

appeal to your meals, imagine eating a Tuna Sandwich every single day for a

month?! It saves you money big time! If you go to McDonalds every week, im-

agine how much you may have spent for the entire year? You also save a lot of

time and energy during the shopping and preparation.

Advice Column: Meal Planning

FAMILY NEEDS? What does that even mean? - Alys-sa Reid. Age 24 It basically means what the family needs, for ex-ample. Age, Gender, Body Size, Special Diets and Lifestyle.

Individual & Family Living

At school, we are learning a bit about the Principles of Planning, could

you please explain some main points about this? - Jennifer Age: 17

Hi Jennifer! There are 6 main areas you should remember:

Nutrition—Eating healthy is achieved by following a balanced diet

Family Needs– Lifestyle, culture, diets, etc. Remember, you need to accom-

modate food that meets everyone's needs!

Like and Dislikes: Recognizing family members likes and dislikes are im-

portant!

Eating Patterns: Lifestyles reflect in the eating pattern of families. Cultural

influences and school and job demands.

Appeal: Variety, Textures, Temperatures, Flavours, Shapers and Cooking

Methods help make the meal look appetizing!

Resources:

i) Money: Healthy appealing meals don't need to be expensive, just make

careful choices.

ii) Time: You may have a busy lifestyle, so organizational skills are im-

portant!

How to Write a Meal Plan:

1. Start planning the main meal, select

an entree, side dishes, appetizers, etc.

2. Lunch is usually planned by consider-

ing the use of leftovers.

3. Breakfast is planned next, so its nutri-

tious and enjoyable!

4. Snacks are included to add nutritional

value and appeal of the meal plan.

5. Review the complete meal plan to

ensure the Principles of Meal Plan-

ning. How do you make really appealing meals?

- Russell, Age: 18 5 important things to remember are:

Colour –Using colourful fruits and vegetables.

Flavour-Different yet complimentary

Texture-Contrasting textures add interest and garnish.

Temperature-Temperature of the weather usually determine

temperature of the food being eaten.

Cooking Methods-Although using the same cooking method is

fast and efficient can be unappealing.

BY: ZAITOON AZHAR

lt~E."

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