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Staff Listings

PublisherColine Witt

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APRIL 2007

Letter from the Publisher,

April marks the semester being more then half over, the school year more then ¾ theway through. As tests become imminent, college letters are opened and prom loomson the horizon the building pressure may make one want to give up. But formerPresident Thomas Jefferson once said "I'm a believer in luck, and I find the harder I workthe more I have of it." So don't give up, dig in, and let your hard work inspire the great-est luck you can.

Sincerely, Coline Witt Publisher

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Academics 6Test Taking Anxiety

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Community9

Rancho San Antonio

Sports 11Basketball Diaries - A CH

Student Sports Profile

Entertainment 13The Real Romeo - A CH

Interview Exclusive13

Lifestyle 17Why Do I Fight So Much With

My Parents

Health 18Is A Vegetarian Diet

Right For Me?18

Technology 21Info Tech 2007

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You've participated in class, doneall of your homework, studiedhard, and you think you have a

grip on the material. But then the dayof the test comes. Suddenly, you blankout, freeze up, zone out, or feel sonervous that you can't get it togetherto respond to those questions youknew the answers to just last night.

If this sounds like you, you mayhave a case of test anxiety - thatnervous feeling that people some-times get when they're about totake a test.

It's pretty normal to feel a littlenervous and stressed before atest. Just about everyone does.And a touch of nervous anticipa-tion can actually help you getrevved and keep you at peak per-formance while you're taking thetest. But for some people, thisnormal anxiety is more intense.The nervousness they feel beforea test can be so strong that itinterferes with their concentra-tion or performance.

What Is Test Anxiety?Test anxiety is actually a type ofperformance anxiety - a feelingsomeone might have in a situationwhere performance really countsor when the pressure's on to dowell. For example, a person mightexperience performance anxietywhen he or she is about to try outfor the school play, sing a solo onstage, get into position at thepitcher's mound, step onto theplatform in a diving meet, or gointo an important interview.

Like other situations in which aperson might feel performanceanxiety, test anxiety can bring on"butterflies," a stomachache, or atension headache. Some peoplemight feel shaky, sweaty, or feeltheir heart beating quickly as theywait for the test to be given out. Astudent with really strong testanxiety may even feel like he orshe might pass out or throw up.

Test anxiety is not the same asdoing poorly on a certain testbecause your mind is on some-thing else. Most people know that

having other things on theirminds - such as a breakup orthe death of someone close -can also interfere with theirconcentration and prevent them

from doing their best on a test.

What Causes It?All anxiety is a reaction to anticipatingsomething stressful. Like other anxi-ety reactions, test anxiety affectsthe body and the mind. When you'reunder stress, your body releases thehormone adrenaline, which prepares it

for danger (you may hear thisreferred to as the "fight or flight"reaction). That's what causes thephysical symptoms, such as sweating,a pounding heart, and rapid breathing.These sensations might be mild orintense.

Focusing on the bad things that couldhappen also fuels test anxiety. Forexample, someone worrying aboutdoing poorly might think thoughts like,"What if I forget everything I know?" or"What if the test is too hard?" Too

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many thoughts like these leave nomental space for thinking about thetest questions. People with test anxi-ety can also feel stressed out by theirphysical reaction and think things like"What if I throw up?" or "Oh no, myhands are shaking."Just like other types of anxiety, testanxiety can create a vicious circle: Themore a person focuses on the badthings that could happen, the strongerthe feeling of anxiety becomes. Thismakes the person feel worse and,because his or her head is full of dis-tracting thoughts and fears, it canincrease the possibility that the personwill do worse on the test.Who's Likely to Have Test Anxiety?

People who worry a lot or who are per-fectionists are more likely to have trou-ble with test anxiety. People with thesetraits sometimes find it hard to acceptmistakes they might make or to getanything less than a perfect score. Inthis way, even without meaning to,they might really pressure themselves.Test anxiety is bound to thrive in a situ-ation like this.Students who aren't prepared for testsbut who care about doing well are alsolikely to experience test anxiety. If youknow you're not prepared, it's a no-brainer to realize that you'll be worriedabout doing poorly. People can feelunprepared for tests for several rea-sons: They may not have studied

enough, they may find the material dif-ficult, or perhaps they feel tiredbecause didn't get enough sleep thenight before.

What Can You Do?Test anxiety can be a real problemwhen someone is so stressed outover a test that he or she can't getpast the nervousness to focus on thetest questions and do his or her bestwork. Feeling ready to meet the chal-lenge, though, can keep test anxietyat a manageable level.

Use a little stress to your advan-tage. Stress is your body's warningmechanism - it's a signal that helpsyou prepare for something importantthat's about to happen. So use it toyour advantage. Instead of reactingto the stress by dreading, complain-ing, or fretting about the test withfriends, take an active approach. Letstress remind you to study well inadvance of a test. Chances are, you'llkeep your stress from spinning out ofcontrol. After all, nobody ever feelsstressed out by thoughts that theymight do well on a test.

Ask for help. Although a little test anxi-ety can be a good thing, an overdose ofit is another story entirely. If sitting fora test gets you so stressed out thatyour mind goes blank and causes youto miss answers that you know, thenyour level of test anxiety probablyneeds some attention. Your teacher,your school guidance counselor, or atutor can be useful resources to talk toif you always get extreme test anxi-ety.

Be prepared. Some students think thatgoing to class is all it should take to


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learn and do well on tests. But there's much moreto learning than just hoping to soak everything upin class. That's why good study habits and skills areso important - and why no amount of cramming orstudying the night before a test can take the placeof the deeper level of learning that happens overtime with regular study.

Many students find that their test anxiety isreduced when they start to study better or moreregularly. It makes sense - the more you know thematerial, the more confident you'll feel. Having con-fidence going into a test means you expect to dowell. When you expect to do well, you'll be able torelax into a test after the normal first-moment jit-ters pass.

Watch what you're thinking. If expecting to dowell on a test can help you relax, what about whenpeople expect they won't do well? Watch out forany negative messages you might be sending your-self about the test. They can contribute to youranxiety.

If you find yourself thinking negative thoughts ("I'mnever any good at taking tests," or "It's going to beterrible if I do badly on this test"), replace themwith positive messages. Not unrealistic positivemessages, of course, but ones that are practicaland true, such as "I've studied hard and I know thematerial, so I'm ready to do the best I can." (Ofcourse, if you haven't studied, this message won'thelp!)

Accept mistakes. Another thing you can do is tolearn to keep mistakes in perspective - especially ifyou're a perfectionist or you tend to be hard onyourself. Everyone makes mistakes, and you mayhave even heard teachers or coaches refer to mis-takes as "learning opportunities." Learning to toler-ate small failures and mistakes - like that one prob-lem you got wrong in the math pop quiz - is a valu-able skill.

Take care of yourself. It can help to learn ways tocalm yourself down and get centered when you'retense or anxious. For some people, this mightmean learning a simple breathing exercise.Practicing breathing exercises regularly (whenyou're not stressed out) helps your body see theseexercises as a signal to relax.And, of course, taking care of your health - such asgetting enough sleep, exercise, and healthy eatsbefore a test - can help keep your mind working atits best.

Everything takes time and practice, and learning tobeat test anxiety is no different. Although it won'tgo away overnight, facing and dealing with testanxiety will help you learn stress management,which can prove to be a valuable skill in many situa-tions besides taking tests.

Reviewed by: D'Arcy Lyness, PhDDate reviewed: February 2007

Troubled teens seem tobe an all to commonoccurrence in both

urban and suburban areas.Often they are the productof drug or violence infestedhomes, victims of neglectand abuse and more. Insome cases these youthact, out, railing against soci-ety in a haze that leavesthem inevitably into thejuvenile justice system. Buthowever troubled the situa-tion may seem, Girls andBoys Towns across thenation have set themselvesis a leader in the treatmentand care of abused, abandoned andneglected girls and boys. Rancho SanAntonio Boys Town in Chatsworth issuch a facility. Under the leadershipof Brother John, the non profit organi-zation describes itself as "dedicatedto the making of men."

"Making a man out of a boy is whatevery boy's family is all about,"

Brother John explains. "Rancho SanAntonio has an especially challengingtask because teenagers need to bereadjusted and redirected afterparental, home and school difficultieshave aggravated the normal problemsof growing up. Often the line betweenthe restless, high spirited, rebelliousteenager and the potential criminal isa thin one."

Rancho SanAntoniostrives tokeep teensin theirchargefromcrossingthat line.The facilityis a resi-dentialtreatmentcenter foradolescentboys, ages13 to 17. Thecenterhelps boysdeveloppro-socialvalues,reunitesthem withtheir fami-lies andtrainsthem in theskills need-ed for inde-

pendent living. Located onbeautiful grounds with a fullrange of recreational facili-ties, Rancho San Antonio pro-vides high school education,job training, and personalcounseling. Upon graduationfrom Rancho, boys eighteenand over who have nomoney, home or outsideresources may enter theRancho San AntonioTransitional Housing Program(THP). THP provides a roofover their heads and emo-tional support that address-es the needs of each boy.It's structured to take kids

who have grown dependent on thesystem and turn them around to leadindependent, self-sufficient lives.

"Never has Rancho's work been morevital," Brother John states. "Yet seldomhave economic times been this harsh.Rancho needs the help of the commu-nity."

As a non-profit, Rancho operateslargely on donations and grants. Tothat end they are hosting their annualcar show fundraiser event. An eventthat is free to the public, the eventfeatures classic and custom cars in aone-of-a-kind display designed to befun for the whole family. Vendors,raffles, and auctions round out theactivities and fundraising efforts forthe group. The event is scheduled forMay 6th. Brother John and the centerat Rancho San Antonio invite all toattend.

"Rancho needs your help to continueRancho's mission to help young boysrebuild their lives and gain some trustfor happier future," Brother John says."When many of our boys arrive atRancho, they see little hope. ThroughRancho's programs, we provide a newbeginning and hope for a brighterfuture. A contribution today is aninvestment in the future."

For more information visit:www.yesterdayschevrolet.com


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Rancho San Antonio - A Place Of Hope

What is your name?Naima Garcia

What high school do you go to?I go to Pacific Hills, it's a private school inWest Hollywood

So have you ever been to a publicschool?I have all my life. Actually, I just startedgoing to private school my 9th grade year.

Which one would yousay is better?I would have to say privateschool because you're ableto learn better. Peopletend to try to help youmore.

So you play basketball,what position do youplay?I play post-center. Itmeans I play down low, I'mthe 'big man'

Do you get to shoot alot?Yeah, especially becausethe main focus is to get itdown to the big personbecause you're just tryingto get it in the basket. Ilove playing, its exciting!

Do you have anyembarrassing moments playing bas-ketball?Yeah! It was on a fast-break. I was alreadydown and the point gave me the ball. I wastrying to shoot a lay-up and I shot the ballunder the basket and it almost hit me inthe head, but luckily it didn't!

Being a basketball player, do youhave a boyfriend, or are you single?I don't really have time for that. I thought Idid, but they are just really big distractions.I try to be focused. But I'll have time for

that later.

How do you deal with grades andbasketball?Obviously you have to have good grades toplay. They don't allow you to play unlessyou have above a 2.3 GPA. I try to befocused, that's why I don't have boyfriendsor any distractions that will keep me fromplaying. I'm just trying to be able to getgood grades in order to play

Do you want to do basketball for therest of your life?No I don't. I would like to play in college but Ihave my own idea of what I want to do. Iactually want to be a clothing designer andhave my own label and everything.

I have to, I'm looking at you, you'resupermodel material, I'm barely upto your shoulders…how tall are you?My mom says I'm 6'3 but I think I'm 6'1 6'2.

Now, areyou thetallest onein yourclass?No. I'm thetallest GIRLthough!

Being sotall, doyou thinkyou mightbe intimi-dating toguys?No. theystill try toholla at me

no matter what!

You're a sopho-more, what advicewould you give toan upcoming ball

player or anyone joining your team?You have to stay focused! You cant let any-thing get in the way of anything that you'retrying to do cause that's going to lead youin the wrong direction. If you're trying toplay ball you just have to be focused. Dowhat you gotta do. Don't get distracted byANYTHING. Just be focused!!!

I see you're VERY motivated, some-thing most kids aren't.How do you do it?I can say my great great aun-tie, Auntie Lez . My mom'salways going to be my support,but the one I'm always calling isAuntie Lez. She cools me down,keeps my head straight. She's91 but still gives great advice nomatter what anyone says!!!Mom's more of the one that'son my case, making sure I'mdoing my homework and keep-ing me focused.

You already know whatyou want to be when youget out of high school. Isthere any College youalready have in mind inorder to accomplish yourgoal?I am still not that sure. I eitherwant to go to 'dream-school'UCLA or Kansas U.

Is there anything that you wouldwant students who don't know youto know about you?I'm very approachable. People get reallyintimidated by me because I am so tallbut one thing I want everyone to know isI'm so sweet. I'm like a gentle giant! I reallyam!

Do you have a Myspace?No and I don't want one! Its drama!!!

What would you say about peerpressure today?I don't know 'cause I don't really get into it,but I still have a lot of kids that go to myschool that are really into it. They're notinfluenced by their own selves. They're nothead-strong or of their own opinions

Was there anytime when you feltyou wanted to quit basketball or quitsomething?My grades were horrible one time and Ireally felt like dropping the towel and givingup right at that moment. I thought I was afailure. But I couldn't. basketball is what Iwanted to do and I needed that AND mygrades to get to college so I just had tofight through it. I had to get all the negativi-ty out of my life and just focus.


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Basketball Diaries - A CH Sports Profile

Beverly Hills High senior RomeoMiller, Jr is also the son of multi-millionaire rapper,and producer

and powerful entertainment mogulMaster P. He records teen-friendly hip-hop music on his father's Guttar Musiclabel. He is best known by his stagename, Romeo, although his previousname was Lil' Romeo. He has so farreleased three studio albums and twocompilation albums. His fifth albumGod's Gift was released on December12, 2006. He has also made his name inthe acting arena, have starred in hisown television show, Romeo! and alsohaving played a small role in the movieMax Keeble's Big Move. His well knownroll was from the 2004 movie Honey.Romeo also stared in an episode ofMTV Cribs where he shows he has adog named Dollar because he says he'sa Young Richie Rich. Beyond music andacting Romeo has shown his skillextend to sports as well. He was

recently invited to the Reebok-spon-sored ABCD, considered the premierebasketball camp in the United States.The Teaneck, New Jersey-based ABCDcamp is an invitation-only basketballshowcase that has produced a host ofhigh-profile players, including TracyMcGrady, Kobe Bryant, StephonMarbury, Carmelo Anthony and LeBronJames. As of 4/13/2007, Romeo signed abasketball scholarship to play for theUniversity of Southern California begin-ning in the winter of 2008. Romeotakes a few moments to sit down withCelebrity High as he gears up for a newseason and the release of his latestmovie "Crust On U."

what's your real name?My real name is Percy Romeo Miller Jr. I'm areal Romeo!

What is so amazing about this newfilm you're doing?

The new film is really forthe kids. I want to givesomething for everyone towatch. I just think thateveryone can relate to this,everyone has a crush onsomeone.

How old were you whenyou first started out?I was about 10. I made myfirst song at the age ofseven though.

Where did you inspira-tion come from?My inspiration came frommy Dad and Will Smith. I lookup to those two. And justeverything that my Dad hasaccomplished inspires mea lot.

You have always man-aged to stay in thebusiness whether itsmaking albums ormovies and even yourown TV show; how doyou do it?You know my dad calls mesuper-baby. It is aboutjust having fun. If you dosomething that you lovedoing then you just haveto put your mind into it

and get it done! It just takes beingfocused!!!!

As a junior you already received a fullscholarship to the prestigious pri-vate school USC to play ball, doesthat mean you're leaving the enter-tainment industry?Not at all, I love doing everything but I thinkits really important that I get my educationand I think its really important for all thestudents out there to get their education.So I'm just not going past college and I'mnot leaving my career behind. I'm going totry to do everything so we're going to seehow that's going to work!

So you've done acting and perform-ing on stage, how is one differentfrom the other?You know acting and performing are twodifferent processes. Performing on stagegoes by very quickly when making a


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The Real Romeo- A CH Exclusive


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movie can take up to six months or even ayear.

How hard did you have to work atdoing both things ?Its wasn't that hard. It just comes naturalto me. When I was younger, I used torecord myself and would make 'movies'and I would be making an album at thesame time so its really easy for me totransition.

You started performing at a veryyoung age and you have done somuch, do you even feel like youwould want to be a normal kid walk-ing around without having peoplestopping you at every corner or tak-ing pictures?You know that's a good thing about mycareer, I'm still able to do the things thatregular teenagers do. I go to regular highschool, I play for my high school basketballteam so I don't take anything for grantedI'm blessed with what god gives me and Istill am a regular kid.

How do you handle it when peoplestart talking smack?As you grow up in this business you realizethat everyone's not going to like you. Butyou also realize that in life, everyone's notalways going to like you. Kobe Bryant is oneof the best basketball players in the world,and he still gets hated. I just go by life anddo what I gotta do. That gives me moreinspiration just to prove them wrong

How do you separate your truefriends from the phonies?Its just instinct. Everyone has an instinctabout who your real friends are. But youalso put them through tests, through life,through ups and downs and you'll see thatyour real friends are going to be there foryou.

Its seems like you've done a lot andyou keep it together all the time,what advice do you give to the CHreaders?Always stay focused and positive. Life willalways have its ups and downs but youjust have to stay focused. Always have funwith what you're doing. If you're trying tobecome a basketball player, or even a doc-tor, just have fun and enjoy your life causeyou only live once!

Any embarrassing moments??I still go to the school where this happened.It was my first day of school as a fresh-man and you know how you see in thosemovies where everything's going in slowmotion and you're feeling all sexy…I wasfeeling sexy. I was doing my sexy walkacross the hall and as I was walking Icaught eyes with this girl. Sadly to say I, Itripped right on my face! I never thought Itwould happen to me but it did!

Was there ever a point in your lifewhere you felt you'd had enough ofthis business and just wanted togive up?Yeah. If youask anycelebrity,they alwayshave thatmoment intheir lifecause thisbusiness isa lot ofpressureand hardwork. Peoplejust see thevideos andoutcome of

it, but they don't see how hard it is to putit all together. I remember when I firststarted I had to go to France for 3 weekswithout my family. I was locked up in thisroom for 8 hours a day doing press inter-views. I would say that was a hard time forme and it made me just want to stopeverything I was doing…I really wanted togive up, but I overcame it and I'm happy forthat.

Why did you do this interview withCH?I did this interview because I wanted to belike 'yall. I wanted to be close to you girls.(LOL). I'm doing it for the kids. I'm really bigon education, education is important. If youhave a career, most people try to put theireducation back and if you stay focusedyou can accomplish both if you really setyour mind into the goals you have in life.They say the wealthiest thing you can haveis knowledge; knowledge will get you any-where. Stay in school, your education isvery important! But like I said, I did this toget close to you girls!!! (LOL!)


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The clothes you wear. The food youeat. The color of your bedroomwalls. Where you go and how you

get there. The people you hang with.What time you go to bed.

What do these things have in common,you're asking? They're just a fewexamples of the many hundreds ofthings that your parents controlled foryou when you were a child. As a kid,you didn't have a say in very much thatwent on; your parents made decisionsabout everything from the cereal youate in the morning to the pajamas youwore at night. And it's a good thing, too- kids need this kind of protection andassistance, because they aren'tmature enough to take care of them-selves and make careful decisions ontheir own.

But eventually, kids grow up andbecome teens. And part of being ateen is developing your own identity -one that is separate from the identi-ties of your parents. It's totally normalfor teens to create their own opinions,thoughts, and values about life; it'swhat prepares them for adulthood.

But as you change and grow into thisnew person who makes his or her owndecisions, your parents may have a dif-ficult time adjusting. They aren't usedto the new you yet - they only knowyou as the kid who had everythingdecided for you and didn't mind.

In most families, it's this adjustmentthat can cause a lot of fightingbetween teens and parents. You wantto cover your walls with posters; theydon't understand why you don't likeyour Sesame Street wallpaper any-more. You think it's OK to hang at themall every day after school; they wouldrather that you play a sport. Clasheslike these are very common betweenteens and parents - teens get angrybecause they feel parents don'trespect them and aren't giving themspace to do what they like, and parentsget angry because they aren't used tonot being in control.

It's easy for feelings to get very hurtwhen there are conflicts like these. Andmore complicated issues - like thetypes of friends you have or your atti-tudes about sex and partying - can

causeeven big-ger argu-ments,because

your parents will always be intent onprotecting you and keeping you safe,no matter how old you are.

The good news about fighting withyour parents is that in many familiesthe arguing will lessen as parents getmore comfortable with the idea thattheir teen has a right to certain opin-ions and an identity that may be differ-ent from theirs. It can take severalyears for parents and teens to adjustto their new roles, though. In the mean-time, concentrate on communicatingwith your parents as best you can.

Sometimes this can feel impossible -like they just don't see your point ofview and never will. But talking andexpressing your opinions can help yougain more respect from your parents,and you may be able to reach compro-mises that make everyone happy. Forexample, if you are willing to clean yourroom in order to stay out an hour later,both you and your parents walk awaywith a good deal. Keep in mind, too,that your parents were teens onceand that in most cases, they can relateto what you're going through.

Why Do I Fight With My Parents So Much?

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For much of the world, veg-etarianism is largely a matterof economics - meat costs a

lot more than, say, beans or rice. Assuch, meat becomes a special-occa-sion dish (if it's eaten at all). Evenwhere meat is more plentiful, it'sstill used in moderation, often pro-viding a side note to a meal ratherthan taking center stage.

In countries like the United Stateswhere meat is not as expensive,though, people choose to be vege-tarians for reasons other than eco-nomics. Parental preferences, reli-gious beliefs, lifestyle factors, andhealth issues are among the mostcommon reasons for choosing tobe a vegetarian. Many peoplechoose a vegetarian diet out ofconcern over animal rights or theenvironment. And lots of peoplehave more than one reason forchoosing vegetarianism.

Vegetarian and Semi-VegetarianDietsDifferent people follow differentforms of vegetarianism. A true veg-etarian eats no meat at all, includingchicken and fish. A lacto-ovo vege-tarian eats dairy products andeggs, but excludes meat, fish, andpoultry. It follows, then, that a lactovegetarian eats dairy products butnot eggs, whereas an ovo vegetari-an eats eggs but not dairy prod-ucts.

A stricter form of vegetarianism isa vegan (pronounced: vee-gun orvee-jan) diet. Not only are eggs anddairy products excluded from avegan diet, so are animal productslike honey and gelatin. There are asurprising number of foods thatyou'd think might be vegetarian butaren't - foods like gelatin, which aremade using meat byproducts;cheese, which is made using an ani-mal-based product called rennet,and sauces such as Worcestershiresauce. Vegans avoid all these foods.

Some macrobiotic diets fall into thevegan category. Macrobiotic dietsrestrict not only animal productsbut also refined and processedfoods, foods with preservatives, andfoods that contain caffeine or otherstimulants.

Following a macrobiotic or vegandiet could lead to nutritional defi-ciencies in teens, who need to besure their diets include enoughnutrients to fuel growth, particular-ly protein and calcium. If you'reinterested in following a vegan ormacrobiotic diet it's a good idea totalk to a registered dietitian. He orshe can help you design meal plansthat include adequate vitamins andminerals.

Some people consider themselvessemi-vegetarians and eat fish andmaybe a small amount of poultryas part of a diet that's primarilymade up of vegetables, fruits,grains, legumes, seeds, and nuts. Apesci-vegetarian eats fish, but notpoultry.

Are These Diets OK for Teens?In the past, choosing not to eat

meat or animal-based foods wasconsidered unusual in the UnitedStates. Times and attitudes havechanged dramatically, however.Vegetarians are still a minority inthe United States, but a large andgrowing one. The American DieteticAssociation (ADA) has officiallyendorsed vegetarianism, stating"appropriately planned vegetariandiets are healthful, are nutritionallyadequate, and provide health bene-fits in the prevention and treat-ment of certain diseases."

So what does this mean for you? Ifyou're already a vegetarian, or arethinking of becoming one, it meansthat you're in good company. Thereare more choices in the supermar-ket than ever before, and anincreasing number of restaurantsand schools are providing vegetari-an options - way beyond a basicpeanut butter and jelly sandwich.

If you're choosing a vegetarian diet,the most important thing you cando is to educate yourself. That'swhy the ADA says that a vegetariandiet needs to be "appropriatelyplanned." Simply dropping certainfoods from your diet isn't the way

Is A Vegetarian Diet Right For Me?

to go if you're interested in maintain-ing good health, a high energy level, andstrong muscles and bones.

Vegetarians have to be careful toinclude the following key nutrientsbecause they may be lacking in a vege-tarian diet: iron, calcium, protein, vita-mins D and B12, and zinc. If meat, fish,dairy products, and/or eggs are notgoing to be part of your diet, you'llneed to know how to get enough ofthese nutrients, or you may need totake a daily multiple vitamin and miner-al supplement.

Here are some suggestions:

IronSea vegetables like nori, wakame, anddulse are very high in iron. Less exoticbut still good options are iron-fortifiedbreakfast cereals, legumes (chickpeas,lentils, and baked beans), soybeansand tofu, dried fruit (raisins and figs),pumpkin seeds, broccoli, and black-strap molasses. Eating these foodswith a food high in vitamin C (citrusfruits and juices, tomatoes, and broc-coli) will help you to better absorb theiron. Girls need to be particularly con-cerned about getting adequate ironbecause some iron is lost during men-struation. Some girls who are vegetari-ans may not get adequate iron fromvegetable sources and require a dailysupplement. Check with your doctorabout your own iron needs.

CalciumMilk and yogurt are tops if you're eat-ing dairy products; otherwise, tofu,fortified soy milk, calcium-fortifiedorange juice, green leafy vegetables,and dried figs are excellent choices.Remember that as a teen you're build-ing up your bones for the rest of yourlife. Because women have a greaterrisk for getting osteoporosis (weakbones) as adults, it's particularlyimportant for them to make sure theyget enough calcium. Again, taking asupplement may be necessary toensure this.

Vitamin DCow's milk and sunshine are tops onthe list for this vitamin, which youneed to get calcium into your bones.Vegans can try fortified soy milk andfortified breakfast cereals, but they

may need a supplement that includesvitamin D, especially during the wintermonths. Everyone should have someexposure to the sun to help the bodyproduce vitamin D.

ProteinSome people believe that vegetariansmust combine incomplete plant pro-teins in one meal - like red beans andrice - to make the type of completeproteins found in meat. We now knowthat it's not that complicated. Currentrecommendations are that vegetari-ans eat a wide variety of foods duringthe course of a day. Eggs and dairyproducts are good sources of protein,but also try nuts, peanut butter, tofu,beans, seeds, soy milk, grains, cereals,and vegetables to get all the proteinyour body needs.

Vitamin B12B12 is an essential vitamin found only inanimal products, including eggs anddairy. Fortified soy milk and fortifiedbreakfast cereals also have this impor-tant vitamin. It's hard to get enoughvitamin B12 in your diet if you arevegan, so a supplement may be need-ed.

ZincIf you're not eating dairy foods, makesure fortified cereals, dried beans,nuts, and soy products like tofu andtempeh are part of your diet so youcan meet your daily requirement forthis important mineral.

In addition to vitamins and minerals,vegetarians need to keep an eye ontheir total intake of calories and fat.Vegetarian diets tend to be high infiber and low in fat and calories. Thatmay be good for people who need tolose weight or lower their cholesterolbut it can be a problem for kids andteens who are still growing and peoplewho are already at a healthy weight.Diets that are high in fiber tend to bemore filling, and as a result strict veg-etarians may feel full before they'veeaten enough calories to keep theirbodies healthy and strong. It's a goodidea to let your doctor know thatyou're a vegetarian so that he or shecan keep on eye on your growth andmake sure you're still getting adequateamounts of calories and fat.

Getting Some GuidanceWhen Danielle's mom knew that shewas serious about becoming a vege-tarian, she made an appointment forDanielle to talk with a registered dieti-tian. The dietitian and Danielle wentover lists of foods and recipe ideasthat would give her the nutrients sheneeds. They discussed ways to pre-vent conditions such as iron-deficiencyanemia that Danielle might be at anincreased risk of developing. And when-ever Danielle sees her family doctor,the doctor reminds her to eat manydifferent kinds of foods each day andto get enough protein and iron.

Danielle also tries to remember to takea daily standard multivitamin, just incase she's missed getting enough vita-mins or minerals that day.

Tips for Eating OutDanielle admits that eating out can bedifficult sometimes, butbecause she does eat fish,she can usually find some-thing suitable on a restaurantmenu. If not, she opts forsalad and an appetizer ortwo. Even fast food placessometimes have vegetarianchoices, such as bean tacosand burritos, veggie burgersmade from soybeans, andsoy cheese pizza.

Because both she and her sis-ter are vegetarians, Danielle'sfamily rarely eats red meatanymore. Her mom serves salmon fre-quently, and Danielle eats a lot ofpasta, along with plenty of vegetables,grains, and fruits. Danielle is also psy-ched about some of the vegetarianproducts now available in the grocerystore. The veggie burgers, hot dogs,and chicken substitutes taste verymuch like the real thing. She especiallylikes the ground soy "beef" that makesa great stand-in for ground beef infoods like tacos and spaghetti sauce.

Remember that it's important to eat awide variety of foods, and to try outnew foods, too - regardless ofwhether you choose a vegetarian wayof life.

Updated and reviewed by: Mary L. Gavin, MDDate reviewed: September 2006


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The Los Angeles Unified SchoolDistrict's 11th Annual EducationalTechnology Conference "InfoTech

2007" will be held on Sat., April 21 from8:00 am to 1:00 pm at the Los AngelesConvention Center (South Hall). Thisyear's theme is "Imagine - Empower -Achieve." InfoTech 2007 will haveStudent Showcases, Round Table dis-cussions, Student Competitions(Elementary, Middle, and High School), aStudent Scavenger Hunt, and otherspecial activities for students, teach-ers and parents. There will be vendorsand exhibits throughout the confer-ence.

Roundtable DiscussionsWhat Are They?This year we are offering RoundtableDiscussion sessions at InfoTech. Thesesessions are designed to give confer-ence attendees an opportunity to par-ticipate in discussions and share ideaswith colleagues about a specific topic

relating to education technology.

Topics1. District Resources of technology 2. One to One Computing 3. Internet Safety, I-Safe 4. Web 2.0 5. ISIS 6. Online Learning 7. Technology and Small LearningCommunities 8. Integration of Tech in the Classroom 9. Video Conferencing in Education 10. Digital Storytelling 11. Technology in Physical Education

Student ShowcaseAs part of a larger student/classroomfocus, student technology projectdemonstrations will be on display inthe Exhibit Hall at the 11th AnnualInfoTech to be held on Saturday, April21, 2007, at the Los Angeles Convention

Center. This is an opportunity foryour school to showcase the progressteachers and students are makingwith integrating technology in theclassroom. The focus is on how teach-ers use technology to enhance stan-dards-based curriculum lessons in K-12classrooms.

Student Competitions InfoTech 2007 has expanded theexcitement of the StudentCompetition to include three cate-gories: elementary, middle and highschool. Teacher-led student teams willbe competing for prizes by creatingDigital Story Telling projects based onInfoTech 2007's theme, Imagine *Empower * Achieve.

High School Student CompetitionTheme - ACHIEVING UNDERSTANDINGTeacher-led high school studentteams will create Digital Storytellingprojects that show how the InfoTech2007 conference demonstrates stu-

dentsachievingunder-standingthroughthe use oftechnolo-gy. Theprojectswill be cre-ated on-site atInfoTech2007 onDistrict pro-vided equip-ment. Thefinishedprojects willbe dis-played to apanel ofjudges anda studioaudience.The winnerswill beannouncedduring theStudentCompetitionAwardsCeremony.


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11thAnnual Info-Tech 2007

ACT AutomotiveAdams Apple Florist

ArmyCelebrity High Myspace

C.H.F International Chipotle

Economic Alliance Home Bound Realty

In The Zone Barbershop NCS Wireless

Pacoima Credit UnionPierce College Power Station

Promdress.comRancho San Antonio

Renaissance Fair

Salon MichelleStreet Ethics Skate Shop

Sports Etc.Sylmar Smog Test Only

Syncro AviationTux Place

Van Nuys AirportWoodbury University


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are curious to see what careers the aviation and aerospace industries can offer,

you owe it to yourself to come check out…The Sky’s the Limit – AviationCareer Day ■ Plenty of experts who currently work in a variety of fields

within the aviation and aerospace industries will be available – just for you –

during the event. ■ Visit and observe their presentations, demonstrations,

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sign up for summer jobs or internships.

TO SIGN UP…CONTACT YOUR SCHOOL’S CAREER COUNSELOR RIGHT NOW!!! Space is limited, so register early.

The Syncro Hangar 7701 Woodley Ave., Van Nuys Airport

(Across from the Van Nuys FlyAway)

8:30 AM – 1:30 PM

April 2007

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