Different based on your activities. So, if you want to find out what your caloric needs are, you should visit choosemyplate. Gov, where youll be able to calculate your calories based on your activities and based on your nutrient needs. So, once ive calculated how many calories are right for me, how should i decide what to eat, lets say, for lunch . Well, we think of each meal to be around 600 calories. So, what you would like to do when youre packing your lunch is think of substituting white bread with wholewheat bread and pita bread. Make sure youre including fruit, and you want your lunch to add up to around 600 calories. Okay, how about snacks . What should i think about when im choosing a snack . There are many Healthy Options fruits and dried nuts and fruits are really good, but, again, you have to think about the serving size. Please look at the serving size at the back because you really want to limit yourself to no more than one serving size. The best way of doing this is by packing, like measuring out a single serving in resealable bags or in tiny tupperwares so that you can control your serving size. How about those times when you cant look at a nutrition label, like when eating at a restaurant . How can we tell what meals are healthy and which arent . Many restaurants now have their menus and nutritional facts already up on their website. So, before you go out to eat, you might want to go online and see if the restaurant offers that. And if they do, you want to take look at the menu and see what are the lowfat, lowcalorie items on their menus. And i know that the fastfood places, most of them already have the information up, so you should really Pay Attention to go out to eat. And how about Grocery Shopping . What should we look for . If youre shopping for, for example, frozen pizza, you want to look for those items that have low sodium, low fat, and generally low in calories. If its canned fruit, you want to look for lowsugar cannedfruit items. And definitely you want to go to the produce aisle and the fruit aisle. By mentioning the produce and fruit aisles, sharmi is reminding us to buy fresh veggies and fruit. Sharmi, thanks for your time. Those are great tips. Thank you very much. Everything in moderation is a phrase that comes from ancient greece. It means, as long as you dont overdo it, you should be okay. While thats certainly not true about everything, it is a good way to approach a healthy, balanced diet. Sure, it takes a little extra effort to read those labels, but living a longer, healthier life is worth it, isnt it . I think so. Ever hear the saying alls fair in love and war . Well, ill tell you why thats not true. Most of us have never experienced what its like to be in a war. And hopefully we never will. But thousands of people around the world arent so lucky. For them, war is a very real danger. And thats where the American Red Cross plays a vital role. The red cross helps educate people that whether youre a soldier, prisoner of war, or a civilian, you should have certain rights and protections. Its all part of whats called International Humanitarian law. Alexa found out more about that law through a special Red Cross Program for teens. Okay, just so were all on the same page, lets make sure we agree on what the word humanitarian means. Humanitarian . When youre for the good of the people . Humanitarian . Isnt that like someone whos really into, like, human rights, Something Like that . Its like what should be done, like, morally. Humanitarian is someone who thinks about other peoples feelings and other people, the people around them. To have humanity . It has to do with, like, human rights and, like, just like causes and stuff. Like, my mom does a lot of humanitarian stuff. Humanitarian can mean two things. One, it could be t p helps to alleviate human suffering. Or it can be the act of helping out people in need. And she should know. Amanda works for the American Red Cross. So, what is International Humanitarian law . International humanitarian law, also sometimes known as the geneva conventions, are basically the rules of war. And whats happening today . Today is something that we call raid cross. It is a series of simulations that teaches young people about the rules of war. So, the idea is that there are two opposing armies one, the haddarian army and the other one is the deldarian army, and theyve been in conflict for a long time. The point of having two separate armies is a way that we can show simulations with prisoners of war and humanitarian workers, and indiscriminate weapons. Can i join in . Absolutely so, i joined the group haddarians, and we got ready for things to begin, which they did, with a bang. Every one up lets go lets go so, the first simulation that we do is called prisoners of war, and what we do is we sort of surprise the students. Theyre not anticipating it. We take away their rights to food and water and their ability to contact their family members. We make them do pushups and situps, and we run them around, and they have to repeat a song. Ten jumping jacks lets go. Repeat after me. First came the soldiers. First came the soldiers. Then came the sailors. Then came the sailors. Jumping jacks lets go. Then came the prisoners of war. Then came the prisoners of war. And the whole concept is to teach them that prisoners have rights, as well, and that they are allowed to get in touch with their family members. They are allowed to speak to the International Committee of the red cross. At first it was a little bit exciting cause we were moving around and doing stuff, but then actually realized that it stood for something. Like, for example, the pushups were representing, like, torture and physical actit and then later we learned that that was actually violating the geneva laws that are human next, we learned about humanitarian assistance. This activity teaches students about what it feels like to be a humanitarianaid worker. So, instead of being members of the haddarian army, they are now members of the International Committee of the red cross. The mission is to carry a box of supplies through a dangerous area. Okay, put it down. Put it down. Wait, wait, wait. Hold it and then lift your right leg up. Uhhuh. And, cybil, theres a chair next to you. The people behind the first person in line had to give directions on how to navigate through the field without hitting any of the mines, and once the person did they would have to pass the coat and the package and the blindfold to the person behind them. Oh youre dead. [ laughter ] i was up next. With a lot of help from my teammates, i made it sel through. But it didnt end there. The border guard didnt seem to care that i was a humanitarianaid worker. Who are you . Uh, alexa. What are you guys doing here . Im delivering this package. Whats in it . Um. Whats this cross . What is this . Were with the red cross. What is that . I dont know what that is. I think your government allowed us to be here. No, they didnt. We dont know anything about you. What are you guys doing . What did you learn from this . That its really difficult to even work in the red cross because when you visit different places, theres always danger and sense of unfamiliarity, and youre not always treated like you should. So, heres a question. You come across two soldiers from opposing armies. Both are wounded. Who do you help first . Well find out the answer when we return. Theres been a battle many people are injured come come were at a special program run by the American Red Cross. Its called raid cross. Were learning that there are rules that must be followed in warfare. And for this exercise, we have to hurry to help the injured. We call this our wounded soldier simulation, and the idea behind this is that we want to teach the students about the priorities of those who are wounded and that its actually not based on which army youre on, which side you believe in. So youre expected to help the soldiers that arent on your side . Absolutely. So, after a soldier has stopped fighting and has put down their weapons, they now have certain rights because they are not actually engaged in the conflict anymore. So, they are supposed to be treated the same as the soldiers on your side. So, in this activity you guys are soldiers. Youre part of the and im going to hand out weapons. Youre only allowed to stand from here back. And take a look. Take a couple minutes to see which target you actually aim, plan to hit. Youre not going to throw every ball at every target, because then youre going to hit all of them, right . So, you want to be able to see the pictures first. See who youre hitting before you make that decision, cause its a big decision, right . This activity, called artillery, is a scenario where the students throw all different size of weapons. Theyre just small balls ranging to large, at photos that represent either soldiers or civilians. And the idea is that sometimes the targets are people who we mean to hit, and sometimes its other civilians who are not involved in the conflict. Im going to aim for the guy in the trees. Okay. We just want to teach the students about the idea that some people get hurt when maybe theyre not intended to be hurt. So, i tried aiming for a war tank and ended up accidentally hitting over another image that contained two soldiers trying to help out a friend. So, it really shed some light on the perspective that soldiers have to go through every single day when they are trying to aim for a certain target in a battlefield. [ gavel bangs ] this is the trial for the International Committee of the red cross into the International Criminal court. The last exercise in the program is a trial for those accused of committing war crimes. Youre all being held accountable now for the actions that you made throughout the day. So, why is there a trial . The students need to know that there are rules to International Humanitarian law, and if they break those rules they need to be held accountable. I now sentence you to two years in prison. So, what did you think of the raid Cross Program . Well, i think it was really great. In this program, i was a captive soldier. I learned how it was like to be a prisoner at war and the advantages and disadvantages i had. So, overall it was very eyeopening. The red cross was created over 150 years ago because of the need for humanitarian action during wartime. Today, the American Red Cross continues this mission by inspiring our generation, encouraging us to not only learn about International Humanitarian law but to respect and support it. For teen kids news, im alexa. Theres lots more ahead on teen kids news, so dont go away. Well be right back. Ever take a close look at your state flag . You should because you might be surprised at how much you can learn from it. In 1803, president jefferson made one of the greatest land deals in history. The Louisiana Purchase doubled the size of the united states. Eventually, the area would make up all or part of 15 new states, including kansas. Kansas is a flag meant to represent manifest destiny. There are three separate images of people on the flag, all moving westward. Manifest destiny was the belief that american expansion across the continent was both inevitable and justifiable. In the foreground, you see a farmer plowing his land. Just beyond the farmer you see a wagon train, also heading west. In the background you see native americans hunting bison. Theres also a steamboat on the kansas river meant to represent commerce. Life for the pioneers was not easy, and the state motto is ad astra per espera, which means to the stars through difficulties, which is certainly a reference to how hard it was to settle the land. Within the state seal, 34 stars represent kansas place as our 34th state. Above that state seal, there is a blueandgold band meant to reference the french and the Louisiana Purchase. And at the very top is the state flower the sunflower. Believe it or not, in kansas, it used to be illegal to serve ice cream on cherry pie. I have no idea why. If you know, send us an email at info teenkidsnews. Com. With flag facts, im veronique. Can you tell when your dog is playing and when hes not . Eden found out how to tell the back with us again are the dog gurus, Robin Bennett and susan briggs. Hi, guys. Hey, its great to be back. Thanks for having us again. There are times ill be playing with my dog, and ill throw a ball or a stick, and hell get it and bring it back. But when i go to take it from his mouth, he growls and wont let it go. Is that part of the game, or is he not playing . Well, the answer so often to questions is, it depends. It really depends on what the dogs body is telling you. Is he really stiff and still and kind of wary about you taking it, or is he wiggly and kind of inviting you, hey, take this and throw it for me again . It really depends on which way the dogs body is telling you hes feeling. So, susan, how do i take something from his mouth without angering him . What we like to do is set up a trade. So, youre not really taking something. Youre giving him something he likes even better so, maybe a tasty treat or a chew bone. Offer that, and when he goes for it, then you can take the toy or the bone, or maybe even your sock, whatever the dog has that youre wanting to get away from him. Oh, very interesting. So, the old, fast switcheroo. Exactly. Well, thats great information. Joining us. Youre welcome. Have a great time with your dog. For more tips on learning to read your dogs body language, visit our website. This Important Message is brought to you by the National Road safety foundation. Step aside, dancing with the stars. Ill tell you about a dance team called shooting stars. Teen kids news will be right back. Dance is often called poetry in motion. It takes grace, timing, and hard work lots of hard work. But as emily reports, joining a Competitive Dance Team can be a lifedefining experience. Shooting stars performingarts company is a Dance Program that prides itself on empowering young women. We really focus on girl power and teamwork, and were building leadership skills all through dance. Located in new york city, the Company Offers afterschool classes, summer intensives, and competitive teams for all dance styles. I really wanted to dance, and i was only 6 years old, so my mom put me into dance, and i was hooked ever since. And its a good thing, because dancing is more than just learning how to move your body. It helps with skills in a lot of different areas. Obviously, dancing is fitness, so you work out, and thats good for your body. I also think that i learn a lot of leadership skills here and also a lot of responsibility and obviously like picking up choreography. So, that definitely helps me in school. Dancing for a Competitive Group like shooting stars also gives these girls a much needed break from the constant pressures at school. The biggest thing is providing such an outlet for they have such crazy, busy lives, and to be able to come for an hour to four hours and just forget about all of that and grow and dance with your sisters is an amazing thing. Absolutely, i come to dance really to get relief from the stress of everyday life. Especially being a junior in high school, its very hectic, and i come to dance really to just let go and get all of my energy out. Classes are open to girls of all ages and at any dance level. Five, six, seven. Theyre led by professional dancers who take time out of their schedules to teach. They stole my heart. I love their dedication. I love the motivation that they have, the support that they show one another, and im just i dont feel like im going to work when i come here. Started from the bottom, now we here started from the bottom shooting stars have been riding high, performing at highprofile locations like Madison Square garden and brooklyns new barclays center. Shooting stars i think competitions are definitely a highlight and watching the company grow from 10 girls on a team to 25, its been a really amazing experience. A few years ago we placed numberone overallhighest score at competition. It was like the biggest deal, and we were all so excited. Of course, its a long road from taking your first dance steps to stepping on the stage at a major competition. Really, and drive and energy and just like a love of dance itself. I think anybody could be a dancer. I think if youre passionate about something and its in your heart, then its absolutely something that anyone could do. I would say go as hard as you can, go to your full potential, and the results will show. Come on come do it. Dont be shy. Dont be scared. Dance helps you in so many ways. It helps you with sports. It helps you with your selfesteem. It helps with so many aspects of your life. [ crowd cheers ] if youre interested in learning to dance or joining a team, go online and check out dance teams in your area. For teen kids news, im emily. That wraps it up for this edition of teen kids news. Well see you again next week. Football season is here. And were talking about the nfl this week on sports stars of tomorrow. Before the season kicks off, well look at some of the best rookies entering the league. And well also check in on some familiar faces who are now established nfl stars. Its our nfl preview special. And it starts right now. show open welcome to our brand new season. Im charles davis, and im happy to be back as your host. Were starting this season with our nfl preview special, as we look at some features weve done with some of the best players in the league. Were going to start with some rookies. The nfl is back in los angeles this season. After 22 years in st. Louis, the rams ha
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