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5 Tips to Sneak Veggies into your Teen’s Meals By Tanishq Desai   We all know that it can be a very tough task to have your teens finish their greens, but did you know that research suggests it takes 10 to 15 years for a young adult’s taste buds to get fully acquired with a new flavour? This is why we are bringing you five tips to sneak veggies into your teen’s meals.  The first step is befriending a food processor! We’re all aware that the first sighting of anything that resembles a vegetable instantly sets your teenager into code red. But instead of serving diced-up veggies, you could be popping them into a food processor and sneaking them into tasty recipes that your teenager would never notice! Here’s how:   Sneaky Tip #1 Mac and Cheese with Sweet Potato and Peas We have one advantage because we know our kids’ favourite choice of meals, and some good ol’ Mac and Cheese always tops this list. Boil up some sweet potato until it’s tender for 15 minutes and add it to the blender to make it into a fine puree that can be mixed well with the cheese sauce. You can choose to add the peas to the sauce and season it with salt and pepper before adding your macaroni. And voila! A healthy(ier) mac and cheese!     Sneaky Tip # 2 Zucchini Pizza Crust Did you gasp? Relax. We know it can sound pretty scary, but there are a lot of other healthy options to change up your teen’s pizza addiction. This Zucchini Pizza Crust recipe will take only 30 minutes and could be a great way for your teen to get their veggies in! All you’ll need is almond flour, zucchini, eggs, spices and your choice of toppings. Now, this won’t be your usual carb dripping-in-grease-kind-of pizza. The Zucchini Pizza Crust is super healthy, gluten-free and an amazing substitute for unhealthy takeout pizzas. Follow the recipe here: Delicious Zucchini Pizza Crust Recipe.     Sneaky Tip #3 Ground Beef and Veggie Pasta The next time you cook up this beautiful Italian delicacy for your teen, reduce the amount of ground beef and add some finely chopped mushrooms to your sloppy joes or your meat-based pasta sauce. The meaty texture of the mushrooms absorbs the sauce making it the perfect veggie to mix into your pasta. Our favourite Mocktails will be a good pair with the pasta!     Sneaky Tip #4 Meatballs à la Veggie Meatballs are the best and the

5 Tips to Improve Bedtime Routine for Teens By INBETWEEN Magazine When bedtime rolls around, our bodies and minds are often tired from the long day. However, this doesn’t always translate into a good night's rest. Especially for teenagers who are still developing, it’s important to implement a healthy routine at night to set them up for a positive, focused day. Here are 5 effective tips to improve bedtime routine that will get your teen to sleep better. 1. Take a Relaxing Bath or Shower While some teens prefer a morning shower to wake up, researchers have found that bathing in warm water at night helps them sleep better. By heating your body up an hour and a half before bedtime, you are allowing your mind to relax while your body adjusts to the ideal sleep temperature. Encourage your teen to take a shower in the early evening to see if this gives them a sounder sleep. 2. Reduce Screen Time It’s no secret that late-night screen time poses significant problems when trying to fall asleep. The blue light emitted from digital screens pushes our internal clock back and keeps us awake longer. For some, the solution would be to put their devices down 1-2 hours before bedtime. However, this may not be practical for everyone; especially teenagers, who spend an estimated 9 hours on their screens each day. A more feasible solution is looking into a pair of glasses with blue light protection, which serves to block the blue light rays and keep our internal clocks regulated. Not only can these be helpful at night, but wearing them throughout the day can reduce eye dryness and headaches. For a tech-savvy teen, these may be worth looking into.  3. Avoid Excess Liquid Too much liquid before bedtime can cause frequent interruptions that keep you from a deep sleep. Repeated urination in the middle of the night is known as nocturia, which in most cases is preventable. In the hours leading up to bedtime, try to limit your teens' food consumption, as it increases water intake. The more water they drink before falling asleep, the higher the chances they will get up in the middle of the night. Stopping eating at a reasonable time and consuming only the necessary amount of water, can aid in a sounder, uninterrupted sleep. 4. Create a Comfortable Sleep Environment Comfort can come from many factors including lighting, bedding, and temperature. The light turns our brain