THE ULTIMATE PUBERTY BOOK FOR GIRLS

CELEBRATE
(AND ITS
CHANGES,
TOO!)

A BODY-
POSITIVE
GUIDE FOR
GIRLS 8+

‘
RENEE FAY
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THE ULTIMATE PUBERTY BOOK FOR GIRLS

CELEBRATE
YOUR BODY
(and Its Changes, Too!)

SONYA RENEE TAYLOR

Foreword by BIANCA I. LAUREANO
I\lustrated by CAIT BRENNAN

re
ROCKRIDGE
PRESS
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©2018 bySonya!Renee
*Toylor

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Mustration ©Cait Brenna, 2018 a

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 Cp
This book is dedicated to my cousin Nyah. May you,
and every girl, grow up in a world where you are able
to celebrate your glorious body without apology!
 CONTENTS

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Chapter 2: Your Changing Body .................. /
Chapter 3: Breasts and Bras ..................04. fe
Chapter 4: Below Your Belly Button ............... ay
SBCOres YOUR PENION «4.4: 20 heen ndeca sess bane 6/
Chapter 6: Feeding and Fueling Your Body ......... a
Chapter 7: Feelings and Friends ................. 1] ]
Chapter 6: Family and Other Safe Spaces ........ 123

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 FOREWORD

THERE ARE ONLY A FEW GUARANTEES IN THIS LIFE, and

one of them is change! Change is happening right now
all over the world, and it's happening right now in our
bodies.
Sonya Renee Taylor has written a book for young
girls who are experiencing the changes in their body
that happen during puberty. Often these conversations
are stale and clinical, but not here.
In Celebrate Your Body (and Its Changes, Too!) you
will find all the important, practical medical information
about puberty—but here it is combined with a new
understanding of the fantastic shift that your body
experiences during this time. Sonya answers questions
you may not realize you have, or questions you have but
don't know how to ask. You'll read about what to do
when you're the one growing faster than everyone else,
who you go to when you feel afraid of these changes,
and how to prepare for your next (or 10th) period.

viii
Sonya does this using language we can all understand,
and without judgment or self-doubt.
Sonya has created a movement, not just for any
body, but for every body! She's dreaming bigger
and doing the work to make sure each one of us
understands there is no wrong way to be our full selves
in our full bodies. And she has created this book to help
you understand the changes in your body and to offer
strategies for coping with and loving them. Parents,
caretakers, and girls alike will all recognize Sonya's
affirming voice as she reminds us that this sometimes
confusing—but always exciting—time is yours to enjoy.

—Bianca |. Laureano, MA, CSE

Award-winning reproductive health educator

FOREWORD ix
 INTRODUCTION

GUESS WHAT? | AM GOING TO SHARE SOME TOP-SECRET

information with you. Are you ready? Okay here itis...
You have a body! And it isn't just any kind of body—it's
an awesome body. How do | know this? Because all
bodies are awesome and that should never be a secret.
Every girl should shout it from the highest mountaintop:
“Hey world, my body is awesome!"
And as the proud owner of an awesome body you
might notice that it is also a changing body. Change
can be wonderful, but it can also be a little confusing at
times. As we get older not only do our bodies change,
but so do our feelings and relationships. With all of
these changes going on, it is only natural to have
some questions. This book is all about helping you get
answers to some of the uncertainties you may have
about wonderfully changing you!
If you haven't noticed, | am super excited to be
talking about your body. That might seem a little
weird, but it’s because | love helping people understand
why they should love their bodies. It started when |
was 15 years old and became a peer educator, helping
my classmates and other teens learn about how to
make good decisions about their bodies. For many
years | worked at jobs that were focused on helping
people lead healthier lives. A few years ago, | started
a company called The Body Is Not An Apology, which
is all about how to love our bodies and make a world
where everybody has what they need to live their best
life. Every day | work to remind people all over the world
that every body is magic!
In the years since | started my company, people with
all kinds of bodies—from 8 years old to 88 years old—
have been part of the workshops | lead about self-love.
People with tall bodies, short bodies, wide bodies, slim
bodies, bodies with disabilities, bodies of different
races—so many cool bodies. Not one of them was the
same but each was beautiful and powerful in its own
unique way. Today, millions of people have visited the
website The Body Is Not An Apology and decided to
practice loving their bodies unapologetically. | hope
after reading this book you feel ready to do the exact
same thing.
Do you know why people are afraid of the dark?
Because they can't see what's going on. You should not
be in the dark about puberty or the ways your body will
change in the coming weeks, months, and years. Knowl-
edge is power and knowing all about the changes in

INTRODUCTION xi
your body will make you an expert on your body. | know
you picked up this book to learn about puberty for your-
self. But if you read something you don't understand or
want to know more about, | strongly encourage you to
share those questions with a trusted adult. You are a
beautiful, powerful, smart girl who feels confident about
her body and her life. Puberty doesn't change that. If
anything, puberty is an opportunity to feel even more
confident and powerful in your body. Why? Because you
are becoming an expert on its awesomeness!
In this book | use the word “girl” to describe the
gender of the humans | imagine are reading it. The
word "girl" may not feel like the right word to describe
you. Maybe you feel more like a boy or maybe you feel
like a boy and a girl sometimes. That is okay! You don't
have to feel like a girl at all to read this book and learn
how your unique body works. The information in these
pages will help you understand your body even if the
word "girl" isn't the right fit. As you read, you can swap
out “girl” for any word that feels good for you and your
body. If you have questions about your gender, check
out the amazing resources in the back of this book and
share them with an adult you trust.
Throughout this book we will discuss some key
questions you might have about puberty and body
changes. We'll start by discussing what puberty is (the
normal body changes that signal your transition into
adulthood). Next, we'll talk about some of the body
changes you might expect during this time, starting

xii INTRODUCTION
with the small changes (Hey, how did that hair get
there?) and then we will move on to discuss the bigger
ones like breast development and menstruation. We'll
even talk about how you can navigate issues like health,
well-being, emotions, and privacy. In each section we'll
highlight what physical changes you may notice, as well
as share tips about how to care for your body as these
changes happen. A glossary in the back of the book will
help you understand words that may be new to you.
Puberty is a thrilling time filled with new
opportunities to understand your body even better.
When we are equipped with correct information, we
have everything we need to move into adulthood,
certain that our incredible bodies have all they need
to help us live an amazing life!

INTRODUCTION xiii
 FABULOUS YOU!
You are a capable, confident girl. How do I know
this? Because you came to the planet that way. All
girls—no matter what they look like—are powerful
and have all they need to grow into fabulous
adults. Puberty may change lots of things about
your body, but it should not change your knowing
that you are a spectacular human being! Here's
what you need to know about puberty.
WHAT IS PUBERTY?
Some adults make puberty seem like a dramatic movie
where girls have the starring role. Have you ever seen a
film where the mother makes a less-than-nice comment
about her daughter's body and the daughter storms
out of the room or bursts into tears? High drama!
While you may be having some intense moments these
days, puberty is definitely not a dramatic film. Puberty
is a natural part of having a body. Everybody goes
through it. You might want to think about it more like
an exciting train ride than a high-drama adventure film.
If you know where you are headed, puberty can be a
wonderful journey and the perfect time to notice and
learn about all the brilliant things your body will do on
its way to adulthood.

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2 | CELEBRATE YOUR BODY (AND ITS CHANGES, TOO!)

What Does Puberty” Mean?
Puberty is defined as "the age at or period during which
the body of a boy or girl matures and becomes capable
of reproducing.” Reproducing—having a baby—is a
pretty adult thing to do. While puberty doesn't mean
you are ready for a baby, it is the time when your body
develops and grows in order to one day handle that
very adult task. Puberty is the process of your body
beginning to move from childhood into adulthood.
While that sounds like a big deal—and it is!—there is
no need to worry, because puberty doesn't happen
overnight. You may already be noticing changes in
your body, but puberty is a process that happens over
several years. Your body is giving you lots of time to
adjust and enjoy the journey.

What to Expect
For most girls, puberty can begin around 8 or 9 years
old and usually lasts until they are around 16. Some girls
will begin a bit earlier and some girls will start later.
Every girl's body is different, and puberty will begin at
the time that is right for you.
Puberty comes with lots of changes. Some will be
small and easy to get used to, while other changes will
feel enormous. Just remember that your body is really
smart; it knows exactly what it needs to do to help you
grow into an adult. Here are some of the changes you
can expect to see during puberty:

FABULOUS YOU! | 3
Nature's Chemicals

Once you start puberty, your body will begin to release

new hormones—chemicals that help kick off all the
changes you will experience during this time.

Everythings Growing

One of the first changes you may notice is your body

beginning to grow, sometimes much faster than you're
used to. You may start getting taller, curvier, or rounder
(specifically around the hips and legs). It all depends on
your individual body.

Breast Development

One of the major changes during puberty is the

development of breasts. How fast your breasts grow
and how big they will become is another part of your
journey that will be unique. Breasts come in all sorts
of shapes and sizes. Often, one breast will grow faster
than the other. Your breasts may grow big or they may
grow small; either way is just fine. There is no breast
size that is better than another. Whether your breasts
grow very quickly or seem like they are taking their own
sweet time, remember that their timing will be perfect
for your body!

Hair Down Where?

You may notice you are sprouting hair in all sorts of new
places, including under your arms and on your vulva and

4 | CELEBRATE YOUR BODY (AND ITS CHANGES, TOO!)

 vy YOU HAVE COMPANY! ¥

As you read this, there are 899,000,000 girls

in the world between the ages of O and 14. That
means at least 300 million girls are beginning
puberty now. Right this second some girl on the
other side of the world is sharing some of the exact
same experiences you are having. Even on our
enormous planet, this shows that you are never
completely alone.

pubic mound (the space right below your belly). The hair
that grows on your genitals or private areas is called
pubic hair. If you find the hair on your arms or legs is
growing thicker and darker, no worries. That is also part
of the puberty ride.

Let It Flow

During puberty your body will begin to produce new

fluids. This may mean your skin will get a bit oilier (this
is often the main cause of acne) and you may find
that you sweat a bit more than you used to. We will
talk about ways to stay feeling fresh and clean during
puberty a little later on, but know that all of these
changes are exactly what most girls go through on
the puberty train.

6 CELEBRATE YOUR BODY (AND ITS CHANGES, TOO!)

 Perhaps one of the biggest parts of puberty is
the start of menstruation (getting your period). In
many cultures, getting your period is a very special
and important time in a girl's life. For others, it's just
another interesting thing the body does. For some girls,
their first period will be a few light drops of blood in
their underwear. However, if you have a heavier period,
that is okay, too. The blood can be bright or dark red, or
even more of a brownish color. Since everyone's body is
different, there is no one way to have a period.
Before or between your periods you may also notice
a clear or white fluid in your underpants. This is called
discharge and it is totally normal. We will talk about it
more in the chapters ahead.

Feeling AUl the Feelings

While there are lots of things happening on the outside
of your body during puberty, there are also plenty of
things happening inside that will bring about some
interesting changes. One of those changes has to do
with your emotions. The hormones that your body
produces during this time may intensify your emotions
at a time when you may also be receiving more
responsibilities or pressures because you are getting
older. All of these new experiences in your body and
in your world can make for an emotional time. Anger,
sadness, frustration, and tiredness are all feelings you
might have, sometimes all in the same day. Be kind and
patient with yourself. Your body is going through an

FABULOUS YOU! 7
extraordinary transition, so give yourself a big heap
of extra love.

What Is Normal?
One of the most common questions girls ask about all
the changes happening during puberty is, “Hey, is this
normal?” Here is the short answer to that question: Yes!
Your body will experience all sorts of new sensations
and functions during this important time in your life.
Growing very quickly or watching your body change
shape may feel unusual. You may not even enjoy some
of the changes that come with puberty. This is all okay.
While the changes that are happening in your body
are similar to the changes happening in the bodies of
other girls your age, your body is special because it is
all yours. This means that your puberty experience will
be your own sort of normal. In fact, being different is
normal! The more you trust and listen to your body,
the easier it will be to tell if something is going on that
needs special attention. For example, if something
in your body feels painful or uncomfortable during
this time, you should talk to a trusted adult about it
right away.

Every Body Is a Great Body

Artist Glenn Marla says, "There is no wrong way to have
a body!" and no truer words have ever been spoken. No
matter how your body changes during puberty, always

8 CELEBRATE YOUR BODY (ANDITS CHANGES, TOO!)

 * * WORDS MATTER x «

You may notice this book doesn’t use the word

beautiful much. There are so many beautiful things
in the world, like flowers, the ocean, and a perfectly
pink sunset. But there are so many better words
to describe what makes girls wonderful than how
they look on the outside. Being smart, kind, funny,
a good friend, a hard worker, and a great peanut-
butter-and-jelly-sandwich maker are just a few
traits. All of these things say so much more about
you than the word beautiful. What are some perfect
words you can think of to describe what makes
you fantastic?

remember that your body is a gift and it will always be

one of a kind.
Of course, you won't always feel that your body is a
gift. In fact, there will be times you might ask yourself
some pretty tough questions like:

“Is my body still amazing even if |am two feet taller

than the tallest boy in the class?”

“Why am! the heaviest person in my class?”

“Why don't | want to dress like the other girls? I'd

rather wear baseball caps and play sports.”

“Why do | feel strange and weird and different?”

FABULOUS YOU! | 9
 No matter how out of place you might feel during
this time, there is one thing that remains true: you have
an absolutely incredible body! No one else can be you,
and it is your youness that makes you so special. Girls
come in all shapes, sizes, colors, and abilities—and no
one type is better than another.

GROWING AND
CHANGING
So far, there has been only one other time in your whole
life where your body changed as much as it is changing
now... and you were still eating baby food when that
happened. While puberty does not make you an adult,
it is a new stage in your growth, and there are all sorts

10 | CELEBRATE YOUR BODY (AND ITS CHANGES, TOO!)

of new information you will need in order to take care of
your developing body. The puberty train is preparing to
pull into the first station.

First Signs of Puberty

You may be asking yourself, “How in the world will |
know that | have started puberty?" The answer is this:
All you have to do is listen to your body—it will start
dropping some hints that your journey has begun.
But before you even begin to see the changes
happening to your body, many of those changes will
have already begun inside you. Your ovaries, which are
parts of your body that produce hormones, will begin
signaling that it's time for all the other changes to
start. It is during this time that you may grow taller
or curvier than you were before. This sudden burst of
bigger is called a growth spurt, and we will talk more
about it in chapter 2.

Up Next... Breasts

Remember those hormones that started signaling

the rest of your body to board the puberty train?
Well, they have also sent a message to your breasts
to begin growing. The first thing you may notice is
some soreness or tenderness and a hard bump just
underneath your nipple. The bump may make the dark
circles around your nipples (called your areola) look
bigger or puffy. The hard bump is called a breast bud
and it is the first sign of budding breasts.

FABULOUS YOU! 11
Pubic Hair

Some girls will begin to see signs of pubic hair before

they begin growing breasts. Remember, each girl's body
is different, and your body will do whatever is perfect
for you. You may first see fine thin hairs under your
armpits and in your pubic area. That hair will eventually
grow darker, thicker, and sometimes curly. In chapter 4,
we will talk all about the best ways to care for the hair
down there.

Period Please

Usually, once you have begun to develop breasts and

pubic hair, it is a sign that you may soon get your
period. Some girls get their period at younger ages, like
9 or 10 years old. Other girls may start when they are
older, sometimes as old as 15 or 16. There may be lots
of chatter at school among the girls about who got
their period first. But ovaries can't race and getting
your period is not a competition. Whenever your period
starts, it will be the right time for you.

More Hair

There are lots of hair happenings during puberty, and

soon you will go from light wisps of hair to thicker,
darker hair on your arms, legs, and pubic area. Hair can
begin sprouting as early as 8 or 9, but it can also wait
until your period begins to show up. You may hear other

12 | CELEBRATE YOUR BODY (AND ITS CHANGES, TOO!)

girls talk about shaving. Shaving is a personal choice
that is all about what you want to do with your body.
We'll talk more about that a little later, in chapter 2.

Puberty Timeline
If you are sitting at home counting the hours until
puberty arrives, you may be waiting awhile because
puberty has its own schedule. You can, however, look
at a general timeline of when these body changes
usually begin. Below is the puberty train schedule. Just
remember, this train does its own thing. It may show up
early and it often shows up late. Either way, you will get
through puberty right on time.

FABULOUS YOU! | 13
7-"*: Your body begins making hormones, which signal
to the rest of your body that puberty is ready to start.

5-1: You develop breast buds and your breasts begin

to grow.

5-"5: You may get your first period. This usually

happens one or two years after you begin breast
development. Many girls get their period between
12 and 13, but some girls start as early as 9 or as late
as 15. If you haven't had a period by 16, you should talk
to a trusted adult about getting a checkup.

10-5: Pubic hair may begin to be visible. Some girls

may notice hair as early as 7 or 8. During this time, hair
under the armpits and on the legs may grow darker
and thicker.

15=16: By this time puberty is usually in full swing. You

may be approaching the height you will be as an adult,
and your breasts may be done growing, too. If your
period is regular, it will begin showing up about once a
month. Many girls do not have regular periods at this
age. We'll talk more about this later.

Remember that puberty is stubborn, not arriving even

one second before it's ready. And that's fine—just enjoy
your body exactly as it is today. Tomorrow you can enjoy
your body however it is then! ‘

14 | CELEBRATE YOUR BODY (AND ITS CHANGES, TOO!)

The Rate of Change
You may have questions like, "How much hair am | going
to get?" or "Will | get giant breasts or tiny breasts?”
Unfortunately, there is no way of knowing. Your body
has its own recipe for puberty. How fast these changes
will happen—and what your body will look like when you
are all finished—is something only your body knows.
Right now, all you need to know is that your body is
working with you to help you grow into a powerful
young person. You are starting out with a body you love
and you absolutely can finish puberty with a body you
love—and maybe you'll love it even more!

FABULOUS YOU! 15
 YOUR
CHANGING
BODY
osoeooeoeeeweeseoeeeeeeseeoaeeeeeeeeeeeeee

Now that you know a little more about what

puberty is and what you can expect to see along
the journey, let’s dig into the specifics about the
changes you may experience during this wild and
wonderful time. The most valuable thing you can
carry into puberty is confidence and power. Your
body is perfect exactly as it is today, and it will be
perfect during and after puberty, no matter how it
changes! Let's explore all the fascinating details of
these exciting changes.

7
At the end of the last chapter you discovered that there
is no way of knowing what your body will look like after
you go through puberty because only your body knows.
How is it that your body has all this secret information?
One word: Genes.
All humans are born with genes and they hold the
key to what sort of body you have now and what sort
of body you will have after you go through puberty.
Genes decide whether you will be short or tall, heavier
or lighter, whether your eyes are an enchanting brown
or amesmerizing green. Every human on the planet has
a set of genes and each set of genes is different.
While everyone has their own set, sometimes we will
have genes that are like our family's genes. Knowing
this can give us a small clue as to what our bodies
may look like after puberty. If most of the women in
your family are shorter, chances are good that you
will be shorter. This is true of hair color, breast size,
and weight.
But there is no 100 percent guarantee that your
body will look like your family members’ bodies. Your
genes have their own top-secret recipe that will make
your body one of a kind.

18 | CELEBRATE YOUR BODY (AND ITS CHANGES, TOO!)

Growth Spurts
Puberty means your body is going to get bigger and
stronger. It also means you can expect to grow out
of your clothes much faster than usual. This season
of rapid growth is called a growth spurt. During a
growth spurt your arms, legs, feet, and hands all get
bigger. For a short period of time you may feel a bit
like a baby giraffe learning how to move around with
new longer limbs. Baby giraffes are adorable, and just
like them, you will soon start to feel at home in your
changing body.

YOUR CHANGING BODY 19

How Fast and How High

Your growth will continue over the next four to eight

years, and other parts of puberty will happen between
these spurt seasons. For instance, around 85 percent
of girls will develop breast buds after their first growth
spurt. Pubic hair and acne usually follow next. Not too
long after these changes, you are likely to have another
growth spurt, which is often one of the biggest of your
growing years. In fact, most girls can expect to grow
anywhere from two to three inches in just a few months
during this time. Usually there is one more big growth
spurt that occurs after your period has begun. Girls
often grow an additional one to two inches around this
time, but it is not uncommon to grow as much as three
additional inches.

Ouch! Will It Hurt?

Don't worry, your body is ready for this ride. During this
time of extra growth, some girls experience what we
call "growing pains.” Growing pains are not actually a
result of your body growing (most of your bone growth
happens while you are sleeping), but are common aches
and pains in your muscles that come and go. Doctors
are not sure what causes these growing pains, but
doing exercises like stretches before bed can sale you
navigate some of the discomfort.

20 | CELEBRATE YOUR BODY (AND ITS CHANGES, TOO!)

 x * GET SOME CALCIUM x «

During any growth spurt, it is especially important

to make sure your bones are healthy and strong.
One of the best ways to care for your growing
bones is to be certain you are getting enough
calcium in your diet. Calcium is the mineral
that gives your bones strength, and without it
you can develop some serious bone diseases
later in life. Doctors say girls between the ages
of 9 and 18 should have about four servings of
high-calcium foods and drinks per day to give their
bones what they need to stay strong. Milk happens
to be high in calcium and is a simple way to get
calcium nutrients to your growing bones, but it is
not the only way to stock up. Leafy green veggies
like kale and broccoli, yogurt, and sardines are all
high in calcium, too.

Getting enough sleep, exercise, and good food

will also go a long way toward easing many of the
uncomfortable side effects of puberty, including
growing pains. We will talk more about some healthy
habits later. For now, just know that growing pains are
a regular part of having a growing body. However, talk
to an adult if you feel serious pain in your joints (your
knees, ankles, or elbows).

YOUR CHANGING BODY 21

Ask an Adult: Scoliosis

As you go through puberty there will be lots of new

things you will notice about your body. Most of them
will be typical changes most girls go through while
moving into the teenage years. But occasionally your
body might be alerting you to a more serious issue.
In those cases, you should always tell a trusted adult
what's going on.
Some young people discover that, as their bodies
begin to grow quickly, their spines stop growing straight
and begin to curve like the letter S. This curve in the
spine is called scoliosis. Sometimes scoliosis is easy to
notice because it may look like you are leaning to one
side or one of your shoulders is higher than the other.
The school nurse or your pediatrician may give you an
exam to check your spine. Most scoliosis is minimal and
doesn't require any treatment, but some might need
more help. To learn more about scoliosis you should talk
to your school nurse, doctor, or another trusted adult.

Shape and Weight Changes

Shape and weight changes are just another stop on
the puberty train. One thing you should absolutely
remember during this time is that your body knows
what size and shape it is supposed to be, and if you
take good care of your body you will help it become
the best body it can be for you.

22 | CELEBRATE YOUR BODY (AND ITS CHANGES, TOO!) -

 Girls get lots of messages about their bodies and
what they “should” look like. Well, those messages are
silly because we each have our own unique body that
doesn't need to look like anybody else's. Earlier in this
chapter we talked about how your genes determine
much about how your body will look after puberty.
Genes also determine what shape your body will have.
Maybe you will be short and lean like your aunt, or
perhaps you will be tall and round like your grandma.
Your genes hold all your top-secret body information,
which also means that you can be as tall and weigh just
as much as someone else and still have bodies that look
completely different.
During puberty you may notice that your body is
getting softer and rounder around the hips and thighs.

YOUR CHANGING BODY 23

You may also see that your waist is getting narrower
and that there is more fat around your upper arms and
back. These changes in your weight and shape usually
follow the same timeline as your height changes. As you
get taller you will also get heavier. Part of your weight
gain will also involve your breasts getting bigger. The
best way to stay healthy and strong during this part
of puberty is to eat lots of healthy fresh foods and to
move your body in ways that are fun and make you feel
good and fit.

Fat’s Where It’s At!

There are people who use the word fat to make fun of
people or be mean. Someone obviously forgot to tell
them that all bodies are good bodies.
Fat gets a bad reputation, which is terrible because
everybody needs fat. Growing a healthy body during
puberty means you need to grow muscle and body fat.
Some bodies are naturally heavier than other bodies,
and your body needs to have some fat on it to get
through puberty.
Why is fat so important? Well, it helps your brain
think, your inside organs work, your hair grow, your eyes
see, and so much more. Without fat your body would
simply not have the energy to get through puberty. And
losing too much fat on our bodies can cause all kinds of
problems like weak bones, damaged and dull hair, and
even organ failure. Let's stop giving fat a bad rap!

24 | CELEBRATE YOUR BODY (AND ITS CHANGES, TOO!)

 x x DIET? DONT! x «

Diets are bad news, and yet we still see

commercials for them every day on television and
in magazines. You might be wondering, if diets
arent good for us, why do people keep telling us
to go on them? The short answer is money. People
who make commercials and sell diets make lots of
money by convincing people to buy their products
even when they don't need them.
Diets are especially bad for young girls
because they can keep your body from getting
the necessary nutrition it needs to be able to get
through puberty. If you are worried about whether
your body is healthy, talk to your school nurse
or doctor. They can check things like your heart,
lungs, blood pressure, and other signs related to
your health. There are also websites about being
healthy at every size. I’ve listed some at the back
of this book.

Embrace Your Body

Just like there are television commercials and magazine

ads that try to tell girls that fat is bad, there are
also messages that tell girls that they must have big
breasts and curves to be real girls. Of course, you know
that is ridiculous because there is no such thing as a

YOUR CHANGING BODY 25

"real" girl. If you feel like a girl, you are a girl! Your genes,
which are specially made only for you, may mean you
are going to be tall and thin or short and thin. Being
a girl with a thin body is just as good as being a girl
with a curvy or round body. There is no such thing as a
better body than any other. No matter what, your body
is growing into the body it was meant to be—perfect
for you!

Just as your body is changing its shape and size, other

parts of you are changing, too. Here are some more
changes you may notice.

Hair, There, and Everywhere

Your hair growth and color are determined by your
genes. (Genes are bossy little things, aren't they?)
This means you get to spend less time worrying about
what you will look like and more time thinking about the
great ways you can take care of the fabulous hair and
skin your genes gave you.

Your Head of Hair

Don't believe the commercials that show women

swinging around their long, owing, bouncy hair.
That is not what most girls’ hair looks like. Hair, like
girls, comes in all varieties: short, long, fine, coarse,

26 | CELEBRATE YOUR BODY (AND ITS CHANGES, TOO!)

curly, kinky, straight, wavy, brown, red, black, blond,
chestnut, auburn, mahogany, golden, strawberry... the
possibilities are nearly endless.
Just as there are lots of different kinds of hair, there
are many ways to care for your specific hair type. For
instance, if you have straight fine hair that gets oily
quickly, you may need to wash your hair more often, like
every other day. If you are a girl with curlier, kinkier hair
that tends to be drier, washing your hair that often may
cause dandruff (flakes of dead skin from your scalp) or
hair breakage. In that case, washing your hair once a
week might work better for you.
No matter what kind of hair you have, you will want
to make sure that it is clean and brushed and combed

YOUR CHANGING BODY 27

daily. To find a shampoo and conditioner you like, you
may need to try a few, but there is no reason to spend
tons of money. Expensive does not necessarily mean
better. There are tons of great natural hair care videos
on YouTube that will help you find the best hair care
process for you. (Check out the links at the back of
this book.)

Fur Fever

For many girls, the first sign of puberty they notice

is the development of breast buds, but for about
15 percent of girls the first sign of puberty is pubic hair.
Almost everyone gets some hair, but how much you will
get and where will vary. Our pubic hair usually matches
the other hair already on our bodies. That means if
you have lighter hair on your head you are likely to
have lighter body hair. If you have darker hair you may
notice darker hair growing on your body. Your hair may
be thick, thin, fine, or coarse, all depending on... you
guessed it, your genes.

But Where?

You may first notice hair under your arms and between
your legs on your pubic mound (the soft skin just below
your belly). Fine hair may also appear on your arms
and legs, and occasionally girls get a few hairs on their
breasts. Girls sometimes even get hair on their upper
lips, backs, and chins. Yes, hair just about anywhere

28 | CELEBRATE YOUR BODY (AND ITS CHANGES, TOO!)

is normal. After all, humans are mammals and all
mammals have hair.

To Shave or Not to Shave?

You may have already heard lots of people talking

about shaving the hair on their bodies. Whether you
choose to shave is a personal choice only you can make.
No matter what you decide, you should remember that
having hair on your body is a natural part of puberty
and you absolutely do not have to get rid of it if you
don't want to. Shaving is sort of like diets: Companies
make tons of money trying to convince you to buy
their hair removal products. They want you to start
shaving now so that you will buy shaving cream and
razors forever.
Keep in mind, though, that some people choose to
shave under their arms to keep body odor at bay. During
puberty the new hormones in your body may cause you
to sweat more. Sweat by itself does not have an odor,
but when it mixes with tiny bacteria trapped in the
hairs under your arms or between your legs, it can get
a bit smelly. Shaving is not the only way to deal with
body odor, and we will talk about some other options
to manage body smells a little later. If you do decide to
shave under your arms, talk to a trusted adult who can
help you find a good razor and a moisturizing shaving
cream. You want to be sure you have a new razor to
avoid getting little bumps or a rash in the spot where
you shaved. And don't forget, when you shave, the area
is often itchy while the hair grows back.

YOUR CHANGING BODY 29

The Skin You Are In
Did you know that your skin is the biggest organ of your
entire body? From head to toe that is some serious
ground to cover. And while your skin will need some
extra attention during puberty to keep you glowing,
don't worry. The key to healthy skin is simple: give it
water, rest, and good food.

Pimples and Blackheads

One of the concerns girls often have during puberty is

whether they will get acne (also known as pimples).
What you should know is that puberty does not have
to doom you to a life of acne cream and zits. While you
may get some acne during this time, having a good skin
care routine can help keep breakouts to a minimum.
But pimples are indeed another part of puberty that
many of us have to go through. When your body begins
producing the hormones that signal puberty to start,
you also begin producing extra oil inside your body. That
excess oil often mixes with sweat and dirt and can clog
your pores (small openings on your skin). Those clogged
pores cause acne and blackheads.
Washing your face daily with a gentle cleanser and
following up with a moisturizer should help clear away
much of the bacteria that causes acne. If you find that
you are having a more severe breakout, you may want
to go the drugstore with a trusted adult and purchase
some anti-acne cream with a bit of medicine in it. Be

30 | CELEBRATE YOUR BODY (AND ITS CHANGES, TOO!)

 Pf at &
a i tira cnag — ae Bins

sure to look for something that is oil- and soap-free,

since it is better for your skin.
Sometimes skin breakouts can become more serious
than drugstore treatments can manage. If you are
experiencing difficult acne that won't go away, ask an
adult to take you to see a dermatologist (skin doctor).
He or she can give you stronger medicine to help with
breakouts.

Sun Fun

Everyone's skin needs sun, but how much really

depends on what kind of skin you have. The sun's rays
can feel great on our bodies, but too much sun can be

YOUR CHANGING BODY 31

 y YOU HAVE COMPANY! ¥

Pimples are a common part of growing up. They

are so common that 85 percent of teenagers will
have acne during their teen years. That means
almost everybody has pimples.

dangerous for some skin types. If you have lighter or

paler skin, you should always wear sunscreen because
sunlight can penetrate your skin more easily and
cause sunburn. Spending too much time out in the sun
without sunscreen can also cause serious diseases like
skin cancer, no matter what color your skin is.
Look for a sunscreen with a 30+ SPF (sun protection
factor) and make sure it's waterproof. Even if you are
not swimming you may still be sweating, and you don't
want the sunscreen to run off.
If you have darker skin, this means it is harder for
the sun's rays to penetrate your skin. While this may
mean you are less likely to get sunburn, it also means
that some of the nutrients we get from the sun—
particularly vitamin D—will be a bit more difficult for
you to soak up. Because of this, you may need to try
to get sun more often. Even if you don't have darker
skin but wear a headscarf or covering as partof your
religion or culture, look for opportunities to give your
body a little sun when you can. It will thank you later!

32 | CELEBRATE YOUR BODY (AND ITS CHANGES, TOO!)

Shades of You

Girls come in all different shades and colors. You may

be pale pink, deep dark brown, or hundreds of shades
in between. The difference in human skin colors all
depends on where your ancestors are from. If your
great-great-great-great-great-great grandparents
were from colder places like Europe, you will likely have
paler, lighter skin. If your ancestors were from warmer
places like Africa, the Middle East, or island nations like
Samoa or Puerto Rico, you will likely have medium to
darker brown skin.
Some people spend lots of money and time trying to
change the color of their skin. Some girls spend hours in
the sun or at salons trying to get a tan while other girls
buy bleaching cream and other products to try to make
their skin lighter. Constant tanning or skin lightening is
harmful to your skin. Not to mention that the color of
your skin is fabulous just as it is!

Bumps, Blisters, and Warts... Okay

During puberty our bodies do all sorts of new and

unusual things that may surprise you or seem a bit
weird. One of those things involves viruses that have
been asleep in our bodies, which then wake up and
begin showing signs and symptoms. It’s all part of
the puberty ride. You may notice bumps where there
were never bumps before, sometimes on your arms
or legs. These bumps may be warts caused by a virus

YOUR CHANGING BODY 33

called human papillomavirus (HPV). Because HPV is
transmitted by skin-to-skin contact, the virus already
lives in some bodies but may not show signs until later,
in the form of small bumps. If you notice warts on your
body, don't pick, scratch, or rub them, as it can make
them spread. Talk with an adult about getting some
medicine at the drugstore that can help them go away.
If you notice warts in your genital area, ask a trusted
adult to take you to see a doctor who can tell you the
best way to treat them.
Another sneaky virus that is sometimes hanging
out quietly in our bodies is called herpes simplex virus
(HSV-1). This virus can cause cold sores, which are
uncomfortable blisters on or around the mouth and lips.
Cold sores are also contagious, so don't touch or pick
at it if you have one. You may get cold sores on and off
over the years because the virus will always live in your
body. You can avoid contracting the virus or having
frequent flare-ups by not sharing things like lipstick or
lip balm, toothbrushes, or drinks with someone with a
cold sore. You should also stay away from too much sun,
stress, or acidic foods like oranges and lemons as they
affect how often and how uncomfortable cold sores can
be. If you get a cold sore, you can find treatments at
the drugstore to put on your lips that will help the sore
heal more quickly. If you are getting cold sores often or
they are painful, talk to an adult about seeing a doctor.
He or she may be able to prescribe medicine to help.

34 | CELEBRATE YOUR BODY (AND ITS CHANGES, TOO!)

Smell Me

One day you may come home after running around

playing and find yourself saying, “What is that smell?”
only to realize it’s you. You have just discovered you
are developing body odor. Remember that your body
is producing increased hormones and there are new
sweat glands under your arms, feet, and between your
legs. This combination can sometimes be a little smelly.
But body odor is a common part of puberty, and with
good hygiene practices you can come out smelling like
a rose!
You sweat and create bacteria every single day,
so you will need to wash your body daily. Pay special
attention to your underarms, feet, and genitals. You can
buy different types of deodorant or antiperspirant to
counter body odor under your arms. Deodorants will not
keep you from sweating, but they will keep the sweat
from being stinky. Be sure not to use too much, as many
people can be sensitive to the chemicals in deodorant.
Antiperspirants keep your body from producing sweat.
You should only use antiperspirants under your arms.
Sweat is a necessary function of your body and without
it you can become overheated or even get sick.

YOUR CHANGING BODY 35

As your body grows and changes, you will need to focus
on taking good care of it along the way. Taking care of
your body is one of the best ways to show that you love
it. Here are some basics that will help you be a good
buddy to your great body.

Smile for a Mile

Growing up means losing those baby teeth and moving
in some massive molars. Okay, maybe not massive, but
it is true that the teeth you get when your baby teeth
fall out are the teeth you will have for the rest of your
life. There is no better time than the present to take
care of them.
To keep your teeth healthy and strong you should
brush at least twice daily and floss after every meal.
When you don't keep up with your brushing and
flossing you can develop plaque and tartar on your
teeth. Plaque is the gritty film you feel on your teeth
when you haven't brushed for a while, and is made of
bacteria that hide out in your mouth waiting to grow.
Left for too long, the bacteria will cause bad breath and
other problems, like tartar. Tartar is hardened plaque
buildup that has been on your teeth awhile. It can cause
yellowing of the teeth and tooth decay. .
Be sure to brush for at least two full minutes to
ensure you are getting rid of plaque and avoiding tartar
buildup. You can also keep your teeth strong by avoiding

36 | CELEBRATE YOUR BODY (AND ITS CHANGES, TOO!)

sugary foods and beverages like soft drinks, juices, and
candy. They are cavity and tooth-decay culprits.
Make sure an adult takes you to see a dentist at
least once a year for a professional dental cleaning and
to help determine if you need braces or other medical
dental care. The good dental habits you develop now
will last you a lifetime (and will help your teeth last that
long, too!).

Braces

As you move into puberty, you may find that you will
need braces if your teeth are not coming in straight
or if you have an overbite or underbite. Braces have
come a long way. Today, braces can be metal, invisible,
ceramic, or only worn at bedtime, and some even
come with little rubber bands in cool colors you can
pick out yourself. Braces can be fun. Your dentist will
recommend you visit an orthodontist if it looks like you
need braces.

Ear, Eye, and Nail Care

Along with your teeth, other parts of your body require
a little more care once you've entered puberty.

Piercings

Do you love earrings? Perhaps your ears are already

pierced, or you are thinking about getting a cool new
piercing just like your best friend, but either way,

YOUR CHANGING BODY 37

piercing your ears or any other part of your body isa
big deal. Piercings can look cool, but they can also cause
dangerous infections if they are not done properly. It
is very important that you only allow a professional to
pierce your body. You should also make sure that the
professional piercer uses a brand-new needle every
time, equipment that has never been used on anyone
else before, and that everything is sterilized.
While getting your earlobes pierced doesn't
generally hurt much and heals pretty quickly, this
is not true for all piercing sites on your body. Some
parts of your body can take a very long time to heal
or may be more prone to infection than others. Talk
with an adult before you do any piercing. You should
know that it is against the law to pierce anyone under
16 or 18 (depending on where you live) without a
parent's permission.

Jeepers Peepers, Look at Those Eyes

Whether mahogany brown, aqua green, or bluish with

specks of orange that glitter in the sun, your eyes need
your care and attention. Eye shadow and mascara can
be fun to play around with, but they can damage your
eyes if you are not careful. If you wear eye makeup, be
sure to use a gentle eye-makeup remover and wash your
face with warm water before bed each night. Sleeping
in your makeup is not good for your skin and dbsolutely
not healthy for your eyes.
Don't forget that just like everything else, your
eyeballs are growing during puberty, too! This rapid eye

38 | CELEBRATE YOUR BODY (AND ITS CHANGES, TOO!)

growth can cause vision issues like myopia (also known
as nearsightedness). Myopia means you can see things
when they are up close but may have trouble seeing
them when they are far away. If you notice that images
in the distance are fuzzy, you must squint to see things,
or you are getting headaches often, these may be signs
that you are nearsighted. You should tell an adult and
have an eye doctor check out your eyes.
Myopia is treated by getting prescription glasses or
contact lenses. Because of your age, you will likely get
glasses. Glasses can be a fabulous fashion statement,
so get creative! You can get a pair with polka dots or

YOUR CHANGING BODY 39

stripes. You can have hot pink frames or play it safe
with black frames. Whatever you choose, glasses are a
great way to express all the fun and fascinating things
about you!

Twinkle Toes, Hot Hands, and Nailing Down Care

On the puberty train it can be easy to miss the hands,

feet, and nails stop, especially with all the other
exciting sights to see. But these parts of your body
need your attention because their care is necessary for
a healthy, happy body. Keeping your hands clean can
reduce the germs and bacteria that get transmitted
to your face and cause acne breakouts, colds, and
other infections. Every time you go to the bathroom
you should wash your hands thoroughly. A good hand
washing that kills those nasty germs should take about
20 seconds. (Here's a helpful tip: singing the alphabet
song all the way through at a normal pace takes about
23 seconds.)
Because you are producing new sweat glands
during puberty you may also notice that your feet have
become a bit sweaty. Sweaty feet can equal smelly
feet. The best way to avoid smelliness is to wash, wash,
wash. Be sure to change your socks daily and keep your
feet dry and moisturized—this will help keep down the
stinky smells.
Nails can be a spectacular way to express yourself
and your personality, but to do so you will need to
practice some nail care. Nail biting is a no-no, as it can

40 | CELEBRATE YOUR BODY (AND ITS CHANGES, TOO!)

cause hangnails (soreness and broken skin around the
nail bed), which makes it easier to get infections. Biting
your nails also means all the dirt underneath your nail
is now in your mouth... yuck. Ask an older sibling or an
adult to show you how to use a nail clipper to cut your
nails and file them, which will help them grow stronger.
Filing your nails evenly across instead of pointed will
also prevent them from breaking as often.
Manicures and pedicures are lovely, and picking cool
colors can be another way to show off your personality,
but you should be careful. Artificial nails can weaken
your natural nails and damage them over time. It is also
possible that you may be allergic to the chemicals in
nail polishes and remover. Much like piercings, you want
to be certain that the person giving you a manicure
or pedicure only uses tools that have been sterilized
before they use them on you. Doing your own manicures
and pedicures at home can be lots of fun and save
some precious pennies.

YOUR CHANGING BODY 41

 "BREASTS
AND BRAS”
We have arrived at one of the busiest stations on
the puberty train, breast central. Pulling into this
station will usually happen over several years with
lots of short stops along the way. No matter when
you arrive, breast development is a major body
change during puberty that you will want to feel
ready for. Together we will make sure you have all
you need to know to feel confident and powerful
as you learn how to care for your ical) and
changing cae |

43
 4 Bs Pe]
= a Ne

Over the last 8 to 11 years you have probably gotten

pretty used to your body and the unique way it looks.
It's kind of like a sweater that you have had for a while,
comfortable and familiar. Sure, your body has gotten
taller. Your feet have gotten bigger. But for the most
part, you have known your body for a while, and it can
be a big adjustment to make when your body begins to
look very different and change in ways that sometimes
feel like they happened overnight. Before you wake
up wondering, "Hey, when did my flat chest become a
landscape of rolling hills?”, let's talk about exactly what
you can expect when you start developing breasts.
Breast development is one of the body changes
that puts puberty front and center, but it doesn't
all happen overnight. There are actually five stages
of breast development and they occur over several
years. Whether you are about to dive into stage 1 or
are swimming in stage 3, here's what you should know
about your breasts as they grow and change.

4% | CELEBRATE YOUR BODY (AND ITS CHANGES, TOO!)

What's Already There
These are the stages of breast development that you
will encounter:

Stage 1 Preadolescent Breasts

Around 6 to 11 years old

Before we start talking about how breasts grow, we

should begin where we all begin. You already have
nipples. Nipples are the small buttons of skin on top of
your areolae, those darker circles on your chest. Your
nipples may be flat or pointy. Sometimes they start off
flat but become erect when it's cold outside—they are
sensitive little things! Nipples have tiny holes in them
you cannot see, and those itty-bitty holes will one day
release the milk humans make to feed new babies.
Yes, just like cows, humans make milk, too! In fact,
all mammals make milk.

Stage 2 Breast Buds

Around 10 to 11'/ years old

If you remember from chapter 1, the first thing you

may notice as you begin breast development is a hard,
nickel-size lump just underneath your nipple called a
breast bud. Breast buds form when the breast tissue
and milk glands begin to grow. Breast buds can be so
small that you might not even notice they are there.
But they can make your breast area sore and tender.

BREASTS AND BRAS 45

If you feel some slight discomfort, don't worry. It is just
your breasts doing exactly what they are supposed
to do. You may have breast buds that are completely
different sizes, or you may have a bud in one breast but
not in the other. How your breasts will grow cannot be
compared with any of your friends’. Your experience will
be all your own, so don't let anyone tell you how your
breasts "should" look. Breast development is different
for every girl. Your body knows what it is doing, even
when that looks different from what other people's
bodies are doing.

Stage 3 Breast Growth

Around 11’/ to 13 years old

After you have developed breast buds your breasts will

begin to grow more fatty tissue and milk glands. At
this stage you may notice that your breasts are slightly
cone shaped. During this time, you may also notice that
your areolae are getting bigger and puffier. These signs
mean your puberty train is on the right track.

46 | CELEBRATE YOUR BODY (AND ITS CHANGES, TOO!)

Stage 4 Onset of Puberty
Around 13 to 15 years old

During this stage your breasts will begin to lose the

cone shape they developed in stage 3 and start to
take on the size and shape of the breasts you will
have in adulthood. The changes to your breast shape
in this stage are mostly caused by a hormone called
estrogen. Estrogen is sort of the body's puberty boss,
telling it when it is time to go to work and when the
job is done. Estrogen bosses around lots of other
parts of puberty besides your breasts and is also in
control of menstruation. Most girls will get their first
period during stage 4 or 5 of breast development.
We'll talk more about that soon. For now, just know
that when you arrive at this stage you are usually in
full-on puberty.

Yeu,

BREASTS AND BRAS | 47

Stage 5 Mature Breasts
Around 15 and older

Stage 5 is the final stage of puberty breast development.

At this stage your breasts have reached maturity and
are the size and shape they will likely be in adulthood.
The average girl will take three to five years to go
from the first stage to the fifth stage of breast
development, but for some girls it can take up to
10 years. Remember, this is a major stop on a long ride!

Your Timeline Is Just Fine

Right now, you may be saying, “But I’m already 10 and
I'm not in stage 2, what's up with that?" Or you might
be saying, "What a minute! I'm 9 and I'm already in
stage 3. What's going on with me?” What is going on is
that only your body and its secret puberty recipe knows
when you will go through each stage and how quickly. It
is important to be patient with your body as it changes.
It is also important to notice the changes that are
happening, as sometimes there might be things going
on that only an adult can help with. For instance, some
girls start puberty before their body is totally ready
for it. This is called precocious puberty. Other girls may
start much later, which is called delayed puberty. If you
are noticing puberty changes starting in your body and
you are under 8 years old, or if you are 14 or older and
have not noticed any changes yet, talk with a trusted
adult who can have a doctor check you out and make
sure your puberty train is on the right schedule.

48 | CELEBRATE YOUR BODY (AND ITS CHANGES, TOO!)

 x * FASCINATING FACT x «

Fifty percent of women have one breast that is

smaller than the other. The left one is usually the
smaller one and doctors are not sure why.

Shapes and Sizes

and All Sorts of Surprises
You might notice that people talk about breasts a lot in
commercials, movies, and television shows. Here's the
deal: breasts are amazing. After all, your body grows a
whole new organ so that one day, if you want, you can
feed a baby from your body. That is pretty impressive!
Breasts are awesome because of what they can do,
not how they look. Big breasts are not better than
small breasts and small breasts are not better than
big breasts.
If we travel back in time to chapter 1, you will
remember that we talked about how our genes decide
most of what our bodies will look like after puberty.
Genes also determine the size and shape of our breasts.
Your breasts may be the size of kiwi fruit or tangerines.
They might be grapefruit size or smaller, like plums.
There are as many breast shapes and sizes as there are
girls on the planet. Whatever shape your breasts are is
the right shape and size for your body.

BREASTS AND BRAS 49

Whether getting your first bra is cause for a party or
something you're dreading, it should be comfortable on
your body and feel like an expression of you. The first
thing you should know is every girl does not have to
wear a bra, and many girls and women don't. Bras are
designed to help make movement a little easier when
you are running, jumping, dancing, playing sports, or
doing other bouncy activities. This means you don't
really need a bra until your breasts are big enough that
you feel them moving around under your clothes, or
if they are sore and tender and you want some extra
cushion between your breasts and your tops.
If wearing a bra doesn't feel helpful or comfortable
for you, that is totally okay! Sometimes we feel pressure
to wear a bra because we see them on television or
because our friends are wearing them already. Anytime
you feel pressured into doing something, it is a good
sign that it is probably not a great idea to do it.
But if you feel you are ready for a bra you should talk
to an adult about it.

Finding the Right Size

and Style for You ‘

There are 100 billion different kinds of bras. Okay,

maybe that's an exaggeration, but there are a lot and
sorting through them all can be a bit overwhelming.

50 CELEBRATE YOUR BODY (AND ITS CHANGES, TOO!)

 ¥ YOU HAVE COMPANY! ¥

Millions of women have had the experience of

growing breasts and getting their first bra. For some
girls it can be a special time. For others, it is nota
big deal or may even be a little annoying. All of these
reactions are perfectly okay. Here are the reactions
of a few women who came before you:
—

"| don't remember shopping for my first bra, but |

remember that all day long the first day | wore it I kept
pulling down the neck of my shirt to show my BFF the
little rose that was stitched in the front.”

-TIGRESS O.

"| begged for a bra. Begged. | thought what they

represented was so cool. Finally, in the fifth grade my
mom said it was time. My mom helped me pick out
two or three bras and matching underwear and we had
lunch at a Mexican restaurant ... My mom was great at
making something regular so special.”

-NICOLE H. ~

y
eeoeoeveeeveveeveeeeeeeeee eee eee ee G6 6 @ oeeoeee eooeeveeee

“| was in fourth grade and did not want to be a girl...

was also the only girl of color and was developing bigger
faster. In fifth grade | took my dad's Ace bandages and
tried to flatten [my breasts]. My mom took me to the
department store and let me pick out what | wanted.
| bought all sports bras until high school.”

~AYANNA G.

aa 1 ala mn
sa
AGE
AMD
ae
Luckily, when you are just beginning puberty the choices
are pretty simple. Many girls at the beginning of breast
development start off with a training bra. Training bras
are generally made of soft stretchy cotton material
without the underwire or padding in bras that are made
for bigger breasts. Training bras may even look like a
crop top or half tank top. You may also want to check
out sports bras, which are designed in a similar way to
training bras but are often tighter. This is because they
are designed to hold your breasts down when you're
playing sports or running. You do not have to be playing
sports to wear them, though. They make good first bras
if you want something that is a bit simpler in style.

Figuring Out Your Size

If you are in stage 3 and your breasts are starting

to be visible through your clothes, you may want to
consider a soft cup bra. The best way to know if you
are ready for a soft cup bra is to get measured. Your

52 | CELEBRATE YOUR BODY (AND ITS CHANGES, TOO!)

measurements will help you figure out what size bra you
will need. In the United States, bras are determined by
two measurements: your chest size and your cup size.
You can get yourself measured by a professional in the
bra department at most retail stores, or you can figure
out your chest size on your own.
Simply run a tape measure around your back and
under your breasts. If you add five to the number of
inches you measured, that number will be your chest
size. To figure out your cup size, run the tape measure
around your back again, but this time run it across
the fullest part of your breasts. Subtract your chest
measurement from that figure. What's left should be
a number between 1 inch and 4 inches and this will
determine your cup. Here's how those sizes work out:
Less than 1inch = AA
Tinch=A
2 inches=B
3 inches=C
4 inches =D

If your measurement falls somewhere in between, you

should round up. It is better to grow into your right size
than to start off in a size too small, especially since your
body is growing quickly. If you are an A cup or higher it
may be time for a soft cup bra.
Some bras are made with underwire. Underwire
can be helpful if you have large breasts and need some
extra support, but they are not very helpful when you
are just starting off. For now, stick to elastic bands and
avoid the underwires.

BREASTS AND BRAS 53

 When you get your bra, you may want to match it
with your skin color, which will make it less visible under
your clothes. If you have dark skin, a dark bra will not be
as visible as a white or light-colored bra under a white
shirt. If you have lighter skin, you will want a lighter
colored bra that is closer to your skin color.

How Does This Thing Work?

Hooks and straps and cups, oh my! Figuring out how

to put ona bra can seem a little complicated. None of
us were born with this particular skill set, so don't be
afraid to ask your mom, big sister, or another trusted
adult to help you out.
For the most part, there are two ways people put
on bras. The first is to lean forward and slip your arms
through the straps, letting your breasts fall into the
cups. Once you stand up straight you can reach around
and fasten the hooks in the back. You want to make
sure that the back band of the bra sits just below your
shoulder blades. (Some bras hook in the front, which
makes the whole process easier.)
The second way is easier if you have a hard time
reaching around to your back. With this method, you
hold the bra upside down and inside out. Wrap the bra
around you with the cups toward your back so you can
fasten the hooks in front of you and then turn the bra
around and finish putting it on. Now you can adjust the
straps to make sure they are comfortable. If the bra
feels too tight or loose around your back, simply adjust
the hooks.

54 | CELEBRATE YOUR BODY (AND ITS CHANGES, TOO!)

Breasts and Bras Dos and Don'ts

Whew! There is a lot of information to share at this

puberty stop. If your brain feels a little swirly right now,
don't worry. You can always come back and read this
section again. For now, here is a short list of the most
important things to remember about bras and breasts.

2° remember that your body is unique, and the timing

of your breast development will be the right time for
your body.

DON'T listen to anyone who tells you that they know

more about your body than you.

5 find a bra that is comfortable and a good fit.

DONT feel like you must wear a bra before you

are ready.

DO measure, or get measured, so that you know exactly

what size bra you should get.

DONT try to figure it all out alone. It is more than okay

to ask an adult.

D© ignore everything TV and movies tell you about

having breasts; they are almost always wrong.

DON'T compare your breasts, or any other part of your

body, with other girls’. You have different genes and
your genes are great.

D© trust yourself and your body. You are practically an

expert on it!

BREASTS AND BRAS 55

Over the last ae chapters we wshave gonped.
at several stations on the puberty |track. From —
growth spurts to breast development, we have
covered lots of ground. But there are still quite a
2
few stops to go before we finish this ride. ieok (2
the changes that will be less noticeable—at least S - . .
to the outside world—is the shift going on.“down ee
there” in your underwear. Here’swnat toexpect.
ssc8
THE HAIR DOWN
THERE: PUBIC HAIR
We spent a little time talking about the hair that grows
during puberty, including the hair on your arms, legs,
and underarms. But one place you can expect to see
more hair than you may be used to is on your genitals.
The arrival of pubic hair often happens after breast
development, but some girls (about 15 percent) may
notice thin fine hair on their vulva and underarms
before they have any signs of breasts.
Your body will decide which comes first. To best
understand pubic hair, you should know the names of
the parts “down there.” Folks use all sorts of made-up
names to talk about their private parts, which is okay,
but it is equally important to know the official names.
Here are some words and definitions that will make
you an expert on the parts in your underpants.

VULVA: All the visible outside parts of your genital area

MONS PUBIS: The puffy mound of flesh just below

your belly

LABIA: The inner and outer folds of skin on your vulva

LABIA MAIJORA: The outer folds of skin on your vulva

LABIA MINORA: The inner folds of skin on your vulva

There are more parts to our genitals that we will

discuss later. Now that you know the names of some

56 | CELEBRATE YOUR BODY (AND ITS CHANGES, TOO!)

of the most important areas, let's talk about pubic
hair. In the beginning, your pubic hair may be very
fine and thin, but as you go farther down the puberty
line it will likely begin to grow thicker and darker. How
much hair you get will probably be similar to the way
your hair grows on other parts of your body, including
your head, although most pubic hair will be thicker
and coarser than the hair on your head. Pubic hair
generally grows on the mons pubis and the outer labia
first, and when it is fully formed will be the shape of an
upside-down triangle.

MONS PUBIS

LABIA
MINORA

VULVA

LABIA
MAJORA

BELOW YOUR BELLY BUTTON 59

Caring for Your Hair
Like other hair on your body, pubic hair should be
taken care of. But don’t worry, caring for the hair down
there is easy. Earlier we discussed how bacteria and
sweat can get trapped in our pubic and underarm
hair and cause odor. The best way to keep odor and
sweat under control in those areas is to shower daily,
being mindful to dry off thoroughly and wear cotton
underwear. Cotton is a material with tiny holes in the
fabric that help keep you cool and dry. You should avoid
using scented products on your vulva—the chemicals
can cause irritation and sometimes infections.
Bathing, drying yourself thoroughly, and wearing clean
underwear will be the most important parts of caring
for your pubic hair.

Swimsuits and Such

If you are worried about having your pubic hair peek
out through your swimsuit, consider buying swimsuits
that have swim short-styled bottoms. These bottoms
come down the leg a bit farther and do a good job of
covering pubic hair that may be growing down toward
your thighs. For leotards, you can also use a small pair
of fingernail scissors and clip the hair around the bikini
line of your clothes. Some people use a shaving razor,
but be sure to have an adult help you the first time
you shave. You can get painful nicks, rashes, and razor
bumps if you are not careful. There are some people
who wax their pubic hairs, which involves using hot wax

60 | CELEBRATE YOUR BODY (AND ITS CHANGES, TOO!)

to rip the hairs out. Um... ouch! Remember, pubic hair
is a natural part of puberty, and shaving or waxing it
is not necessary at all. You can love your body and your
body hair, too!

VAGINAL CHANGES
Pubic hair is not the only change that will happen to
your genitals once puberty begins. Before we dive into
these, let's finish our list of expert body words.

CLITORIS

URETHRAL
OPENING

VAGINA

BELOW YOUR BELLY BUTTON 61

CLITORIS: The small, very sensitive bud of skin at the
top of your labia

URETHRAL OPENING: The small hole below the clitoris

where urine leaves the body

VAGINA: The canal and opening leading to your inside

reproductive body parts. Discharge, menstrual fluid,
and babies leave the body through this opening.

Knowing these words will help you understand the

changes your body is going through during puberty.

Vaginal Discharge
About six months to a year before your first period
you may discover white or yellowish stains in your
underwear. What you are seeing is called vaginal
discharge and is just another part of the puberty ride.
Vaginal discharge is a combination of mucus and
fluid created by increased hormones in your body, and
it is there to alert your body that soon you will begin
your menstrual cycle. Want to know something really
amazing? The vagina is a body part that cleanses itself.
Cool, right?
Vaginal discharge is made of fluids produced by
glands in the vagina that help rinse away unwanted
bacteria. The thickness and color of vaginal discharge
can change throughout the month depending on where
you are in your menstrual cycle. Your discharge may be
thin and clear, and other times it may be thicker anda

62 CELEBRATE YOUR BODY (AND ITS CHANGES, TOO!)

little yellow in color. When discharge dries inside your
underwear it may appear light brown. Having slight
changes in your discharge is normal. Girls will continue
to have discharge far into adulthood. Discharge usually
lessens or stops when an older woman stops having a
period (a stage called menopause).

Be a Discharge Detective
Vaginal discharge can tell you so much about what is
happening inside your body at different points during
the month. If you can identify when your discharge
is regular, it will help you recognize when it may be
irregular. Checking out your body is a great way to
take care of your parts down there!

LIGHT YELLOW DISCHARGE: Seeing some yellow

discharge when you wipe or on your underpants is
normal, especially about a year or so before you get
your first period. In fact, this type of discharge is a sign
that your body is getting ready for your period.

WHITE, THICK DISCHARGE: This vaginal discharge is

common at both the beginning and end of your period.
If the discharge is clumpy, though—kind of like cottage
cheese—you should talk to a trusted adult because it
could be a sign of an infection.

CLEAR AND STRETCHY DISCHARGE: This is a sign that

you're ovulating—releasing an egg.

BELOW YOUR BELLY BUTTON | 63

CLEAR AND WATERY DISCHARGE: It's normal to see this
type of discharge at any point during your cycle. You
might even see a bit more of it when you're being more
active, like when you're playing sports.

DARK YELLOW OR GREEN DISCHARGE: This color

discharge could mean you have a vaginal infection, so
be sure to ask an adult to take you to the doctor. But
don't worry—most of these infections can be easily
cleared up with some medicine.

BROWN DISCHARGE: This is usually a sign that the

vagina is cleaning itself and getting rid of some old
blood that might not have been cleaned out during
your period.

Discharge often has a slight odor, which is natural.

However, if your discharge is green or dark yellow,
itchy, burns, or is painful in any way, you may have an
infection. Because the vagina is a sensitive area of
your body, it can be easy to get an infection—it doesn't
mean you have done anything wrong. Using perfumed
products, wearing damp swimsuits, or wearing tight
clothing for too long can cause irritation or infections.
Being aware of how your discharge looks normally will
help you notice if something is off. If you notice any of
the symptoms of a possible infection, you should talk
to an adult or a doctor who can help you we: out the
best way to treat the problem.

64 | CELEBRATE YOUR BODY (AND ITS CHANGES, TOO!)

 Some girls don't like the feeling of moisture between
their legs or the occasional stains in their underwear
caused by discharge. Using panty liners can be helpful.
Panty liners are thin cotton strips that stick to the
crotch of your underwear and help absorb moisture
and keep your underwear stain-free (more on this in
chapter 5). Remember, wearing clean cotton underwear
and bathing each day is the best way to take fantastic
care of your vulva, vagina, and all the other parts below.

BELOW YOUR BELLY BUTTON 65

WHAT'S IT ALL ABOUT?
Menstruation is a sign from your body that it is
growing, changing, and preparing itself to be able to
become pregnant if you want to someday. Around the
world, people have developed over 5,000 slang words
for menstruation, including period, Aunt Flow, crimson
tide, lady days, that time of the month, Dot, red sea,
monthly visitor, Mother Nature, and red moon.
As you can tell, some are positive and some are
funny, but many people simply describe it as getting
your "period."
As mentioned earlier, in many cultures getting
your period is a very special and important time ina
girl's life. In others, it's just another interesting thing
the body does. However you feel about your period
is okay. What's most important is that you know
what to expect and how to care for your body during
your period.

GETTING READY
If puberty is going to be a beautiful train ride, one key
to enjoying the journey is preparation. You've already
taken one of the most important steps by reading this
book to ensure you have accurate information—not just
relying on someone at school who heard something
from their sister who heard it from their aunt who heard
it from the lady at the shoe store. Now it's time for
more expert body words and definitions that describe

66 | CELEBRATE YOUR BODY (AND ITS CHANGES, TOO!)

your reproductive organs. Knowing these words will help
you understand better the changes that are happening
inside your body during this part of the journey.

UTERUS: A hollow, pear-shaped organ located in the

lower abdomen; during pregnancy a fertilized egg will
attach to the wall of the uterus and grow into a baby

OVARY: One of two sac-like organs where eggs are

produced and stored in the body

OVA: The eggs stored in the ovaries

FALLOPIAN TUBE: Either of a pair of tubes along which

eggs travel from the ovaries to the uterus

OVULATION: The release of an egg from the ovary for

possible fertilization

FALLOPIAN
TUBE
e
a

UTERUS

VAGINA
Estrogen and Your Ovaries
Since the beginning of puberty your body has been
preparing itself for menstruation. It has been releasing
a series of hormones necessary for keeping the
puberty train running, and now, in order to be ready
for menstruation, your body will need to release two
powerful hormones: estrogen (which was mentioned
earlier) and progesterone. The release of these
hormones is how your body knows it’s time to pull
into menstruation station.

The Menstrual Cycle

Getting your period is the beginning of a process
that takes about 28 days to complete and generally
happens once a month. The period of time from the
day you first see blood until you see blood again the
next month is your menstrual cycle. While the average
is 28 days, it is normal for you to take more or less time
to go through this cycle. During the menstrual cycle,
all your reproductive organs work together with the
help of your hormones to prepare your body to make a
baby someday. It takes a lot of work to grow a human,
so your body basically prepares and practices every
month, whether you ever have a baby or not.
Each month, your brain sends a message to your
ovaries to start producing estrogen. Your ovaries,
the two marble-size organs above your uterus, hold
thousands of tiny ova (your eggs), and the production
of estrogen is the signal that tells one ovary to release

70 CELEBRATE YOUR BODY (AND ITS CHANGES, TOO!)

 * * FASCINATING FACT x x

Did you know all the eggs in your ovaries have

existed there since you were born? They've been
waiting their turn to one day be fertilized and
become a baby or to get their special invitation
to the period party!

one egg. The process of releasing an egg from the ovary

is called ovulation.

Fallopian Tubes, the Uterus, and the Vagina

Once the egg leaves the ovary, it travels down one of

the fallopian tubes on its way to the uterus. This is
not a short journey. It can take three or more days for
an egg to travel a little over an inch. If you were that
tiny you would probably move very slowly, too! While
the egg is on its road trip down the fallopian tube and
you are going about your daily business of going to
school, hanging out with friends, doing your chores, and
finishing your homework, the hormone progesterone is
helping your uterus (also known as your womb) grow a
nutritious lining of blood, tissue, and protein just in case
a fertilized egg appears. The uterus is where a fertilized
egg would attach to the uterine lining, start absorbing
the nutrients, and begin the process of growing into a
baby. If the egg is not fertilized, your body sheds the

YOUR PERIOD 71
egg and the uterine lining at the same time through
your vagina. Once your uterus has squeezed out the
lining during your period, your body begins making a
new lining and the cycle starts all over again. That's
pretty amazing!

How Long Is a Period and When Will | Get Mine?

When you start your period is another bit of secret

information that only your body really knows. Girls
often get their first period around two and a half years
from the first sign of breast buds or about six months
after they notice vaginal discharge. However, girls
can start their period as young as 9 or as old as 16.
Whenever you start is the perfect time for your body.
How long your period will last is also partly
determined by your unique body. When you first start
getting your period, it may be rather short, around
three days or so, and the blood may be just a few pink,
light red, or brownish spots in your underwear. Once
your period becomes regular, it can be as short as two
days or up to seven. It is also likely that your period will
not come regularly in the beginning. Sometimes it can
take up to six years for your period to become regular.
This train is exciting, but can be a bit slow!

How Much Will | Bleed?

‘

Girls can have light periods, heavy periods, or both.

Even if a girl has a heavy period with what seems
like lots of blood, most girls release only about two

72 CELEBRATE YOUR BODY (AND ITS CHANGES, TOO!)

 ¥ YOU HAVE COMPANY! ¥

“Denise already got her period. Geez, I'm gonna be

100 before I get mine!”
At this very moment, thousands of girls all
over the world are having this conversation with
themselves. Stomping around the house frustrated,
thinking she is the last girl in her entire school
to get her period. Here’s what you need to know:
Girls spend way too much time worrying about
when they'll get their period or comparing the
arrival with their friends’ Girls get their periods at
different ages and times depending on what their
genes, family history, and good old Mother Nature
decides is best for them. For every girl, the period
train will have its own schedule, and whenever it
pulls into the station is just the right time!

tablespoons over the course of her period. You may

have a little more or a little less. Some girls also get
blood clots, which is thicker blood that sometimes
comes out in chunks, kind of like jelly, which sounds a
little gross, but all of it is normal.

Will Getting My Period Hurt?

Your period is the process of your uterus squeezing out

its lining. That squeezing can feel like cramping below

YOUR PERIOD 73
your belly button. Some girls may not feel much of
anything when this happens, but for others it can be
a bit uncomfortable. After all, your body doesn't use
these muscles every day, just a few days a month, and
sometimes those muscles get sore. It's like if you went
on along walk up a steep hill, your leg muscles might
feel sore the next day. Many of the same things that
would make your leg muscles feel better can help your
uterine muscles feel better, too: a heating pad, a hot
bath, and a little massage.
However, if you feel that you're in a lot of pain before
or during your period (like it's hard to get out of bed or
get through the school day), be sure to let a trusted
adult know. This is something you might want to speak
to a doctor about. After all, why should you suffer more
than you need to?

My Period and PMS

Your body is so smart that it will often give you signals

to let you know your period is on the way. These signs
aren't the most fun, but they are your body telling
you that it is gearing up for some hard and important
work. A week or a few days before your period you
may experience breast tenderness, feel a bit moody,
feel heavier or bloated around your lower belly, and
sometimes have cramps. These symptoms are called
premenstrual syndrome (PMS).
Lots of girls experience these symptoms, and there
are things you can do to reduce them. Eating right is a

74 | CELEBRATE YOUR BODY (AND ITS CHANGES. TOO!)

great way to help your body through PMS. it takes a lot
of nutrients to make the uterine lining every month, so
it's important to eat lots of healthy foods. Foods that
contain calcium (yogurt, milk, and so on), iron (green
leafy veggies and red meat), fiber (whole grains), and
plenty of vitamins (fresh fruits and veggies) will help
your body before, during, and after your period. Moving
your body with light exercise and movement may also
make PMS a little easier for you.

Does Period Blood Smell?

Period blood can have a mild odor, but no one can smell
it through your clothes. No one will know you have your
period unless you tell them. And as you learned earlier,
washing daily and wearing clean underwear helps keep
down smelly bacteria. This is true during your period
as well. Changing your pad or tampon regularly (see
page 79) can also help you feel fresh during your period.

Tracking Your Period

Another way to know when to expect your period is

to track it. Your menstrual cycle begins on the first
day of your period (the first day you see blood) in one
month and runs to the first day of your period in the
next month. The average cycle is 28 days, but it can be
as long as 45 or as short as 21. On the first day of your
period, draw a small heart on that day on your calendar.
Draw a heart for each day of your period. After your

YOUR PERIOD | 75
period is over, count the days until your next period
begins. Begin counting from your first heart until your
next period. That number of days is your cycle. Your
cycle will take time to get regular, so the numbers may
not be the same for a while. You can also use cool apps
and websites to help you track your period so you know
when it's coming. (See the links in the Resources on
page 137.)
No matter when you get your first period, give
yourself a high five when it arrives. Your body did some
amazing work to get it here!

76 CELEBRATE YOUR BODY (AND ITS CHANGES, TOO!)

PERSONAL PERIOD CARE
Whew! That was a whole world of information. But we
are not through. Now that you know what is happening
in your body during your period, let's talk about care
and hygiene during "that time of the month." Soon you
will have all you need to know about pads, tampons,
and more so that you can navigate menstruation
with ease.

Pads, Tampons, and More

Companies make several products for period hygiene
care, but the two most popular products are pads (also
known as sanitary napkins) and tampons. Pads and
tampons are both designed to absorb menstrual fluid.
A pad is a rectangular piece of material that sticks
to your underwear and collects the blood as it leaves
your body. Tampons are slender cylinders of cotton and
other materials designed to absorb the blood while it
is still inside your vagina. Some companies also make
menstrual cups, which are small plastic or rubber cups
that catch the blood inside your vagina. There are
girls who prefer pads, others who prefer tampons, and
still others who only use cups. There are even women
and girls who use all three during their period. It will
take time and practice to figure out which one is best
for you.

YOUR PERIOD | 77
How to Shop for Supplies

Most drugstores, grocery stores, and any place that

sells body care products will have tampons and pads.
Menstrual cups can be a little harder to find and a bit
more expensive at first. You may need to go to a health
food or natural products store to get them. Unlike
pads and tampons that need to be replaced regularly,
menstrual cups can last for years with good care.
Pads and tampons come in different sizes and
absorbencies (how much fluid they can soak up) for
heavy, regular, and light flows. Of course, companies
also make all sorts of other styles, hoping that you
will buy more.

78 CELEBRATE YOUR BODY (AND ITS CHANGES, TOO!)

How to Use Pads

Pads are made of cotton, plastic, and other materials

that help soak up blood when you are having your
period. There is sticky stuff on the backside that you
press to the inside of your underwear to help the pad
stay in place. Don't accidentally leave the sticky side
facing ups..euch!
Once the pad is firmly in place you can pull up your
underwear and get on with your day. You will need to
change your pad a few times a day depending on how
heavy your flow is. Pads are made in different sizes and
with different absorbencies.
Below is a quick guide for what kind of pad you
might need and how often you should change it.

DISCHARGE AND VERY LIGHT FLOW: Panty liners are

good for these days. You should change your panty liner
about every 4 hours, or as needed.

LIGHT TO MEDIUM FLOW: Regular or ultra-thin pads

(the most commonly used pads) are good for these
days. You should change your pad every 3 to 4 hours,
or when you think it’s necessary.

HEAVY FLOW: Super, maxi, or overnight pads are best

on days when your flow is heavy. Even if your flow is not
heavy, using an overnight pad may help you feel more
comfortable while you are sleeping. You should change
your super or maxi pad about every 2 to 3 hours during
the day, or as needed; overnight pads generally do not
require changing before morning.

YOUR PERIOD 79
Some pads have wings. These are small sticky tabs on
the sides of the pad that wrap around your underwear.
Wings keep your pad from slipping and help keep
menstrual blood from leaking onto your underwear.

Getting Rid of Used Pads

Pads are disposable but cannot be flushed down the

toilet. They can really clog up the plumbing! To properly
dispose of your pad, roll it up with the sticky part on
the outside. Once it is tightly rolled, wrap the pad in
toilet paper and throw it in the trash. If you have a pet
dog, be sure to put the used pad in a trashcan the dog
cannot get into. Dogs seem to love used pads.

680 CELEBRATE YOUR BODY (AND ITS CHANGES, TOO!)

 Some companies make washable and reusable pads.
You can find websites where you can learn more about
natural and reusable pads in the resource section at the
back of the book.

How to Use Tampons

Many girls choose not to use tampons until they are

older. Some girls don't feel ready or comfortable using
something that goes inside their body when they first
start their period. Whatever you choose is fine. You
know what is best for your body.
~ A tampon is shaped like a cylinder and made of cot-
ton and other materials that help it soak up the blood
during your period before it leaves your body. It is con-
nected to a long string that you use to pull the tampon
out when it's time to change the tampon. Because a
tampon catches the blood while it's still inside you, it is
convenient for swimming or other activities for which
a pad may be too bulky. You don't want to wear a pad
in the pool because it absorbs water the same way it
absorbs blood. That would be very uncomfortable!
Much like pads, tampons come in different absor-
bencies you can use depending on the heaviness of
your flow.

SLENDER/SLIM/JUNIOR: These are good for very light

flow. They are also a great choice to use for your first
time because they are easier to insert.

REGULAR: These are for average flow and are the most
commonly used.

YOUR PERIOD | 81
SUPER: For heavy flow. You may need these occasionally,
but they are not good to use in the beginning until you
are used to inserting tampons.

SUPER PLUS/ULTRA: These are for very heavy days. Like

super tampons, you'll want to use them only after you
are used to inserting tampons.

You should always use the tampon with the lowest

absorbency you need. Start with a slender or regular
and then, as you get used to them, try the higher
absorbencies if needed. You should change your
tampon roughly every 4 hours. You may not have much
blood on your tampon when you first start using them.
That is okay. Change your tampon regularly anyway. It
helps keep bacteria and odor away.
Some tampons have applicators to help you push
them inside, while others have no applicator at all and
you insert them using your fingers. Here's how to insert
a tampon with an applicator.

How to insert a tampon with a built-in applicator:

1. First things first: Make sure you're doing this with

clean hands. After washing and drying your hands,
remove the tampon from the wrapper.

2. Most women prefer to stand when inserting the

tampon. You can put one leg up on the toilet seat, or
simply squat down a bit, while holding the tampon
with your dominant hand (the one you write with).

82 CELEBRATE YOUR BODY (AND ITS CHANGES. TOO!)

TIP: If you are nervous, it may be difficult to insert
the tampon because your muscles will be tight.
Take a few deep breaths and try to relax before
you begin.

YOUR PERIOD 83
3. Hold the spot in the middle of the tampon where
the smaller, inner tube fits into the larger, outer tube
(the applicator). Make sure the string is facing down
(away from your body).

4. Place the tip of the outer tube into the vaginal open-
ing. You can use your other hand to open your labia a
bit to make it easier to insert the tampon.

5. Gently push the outer tube into the opening, guiding

it toward your lower back. Stop when your fingers
touch your body.

6. Once the outer tube is inside your vagina, use your

index finger to push the inner tube through the
outer tube.

7. Once the inner tube is all the way in, remove both
tubes at the same time, place them in the used
wrapper or roll them in toilet paper, and throw them
away. (Don't flush them.) Make sure the string is
hanging outside of your vaginal opening.

8. If you can feel the tampon inside you, or you are in

any discomfort, then it wasn't inserted correctly.
Remove the tampon by gently pulling on the string
and start again.

9. Wash your hands again.

84 | CELEBRATE YOUR BODY (AND ITS CHANGES, TOO!)

 x * TAMPON SAFETY ALERT x «

While using tampons during your period is safe,

it is important that you change your tampon
regularly. You should never leave a tampon in your
body for longer than eight hours or overnight.
When a tampon is left inside the vagina too long it
can increase your risk of developing toxic shock
syndrome (TSS). TSS is a very rare bacterial
infection that can make you very sick. If you
experience dizziness, vomiting, diarrhea, a fever,
or a rash that looks like sunburn, remove your
tampon immediately, tell an adult, and see a doctor
right away.

How to insert a non-applicator tampon:

1. Make sure you wash your hands thoroughly with

soap and water. After drying your hands, unwrap
the tampon.

Tug on the string to make sure the string is securely

attached to the tampon.

Most women prefer to stand when inserting the

tampon. You can put one leg up on the toilet seat, or
simply squat down a bit, while holding the tampon
with your dominant hand (the one you write with).

YOUR PERIOD 85
4. Make sure the string is visible and pointing away
from your body.

5. With your other hand, open the labia and position

the tampon in the vaginal opening.

6. Gently push the tampon into the opening, aiming

for your lower back.

7. Once the tampon is inside your vagina, use your

index finger to push the tampon in. Make sure that
the string clearly hangs outside the opening to
your vagina.

8. If you can feel the tampon inside you, or you are in

any discomfort, then it wasn't inserted correctly.
Remove the tampon by gently pulling on the string
and start again.

9. Wash your hands again.

To remove your tampon, pull down on the string until

the tampon is out. (It may be a little harder to pull out
if there is not much blood on the tampon. Just keep
pulling gently.) Even if there is only a little blood on your
tampon, don't reuse it. Get a new one and start fresh.
Most tampons are made to be flushable (though the
applicators aren't), but you should always check the box
to make sure. If you are unsure, wrap the used tampon
in plenty of toilet paper and toss it in the trash.

86 | CELEBRATE YOUR BODY (AND ITS CHANGES. TOO!)

 Stains and Leaks and Keeping a Period Pack

Your period can be an unpredictable visitor, even if

_ you're tracking it. Since you also cannot predict when
your first period will arrive, it’s a good idea to keep a
small "period pack" with you. A period pack is a small
pouch or purse filled with items you will need if you
start your period unexpectedly. Carrying a period pack
will help make sure that no matter when "Aunt Flow"
arrives, you will be ready for company.

Here are some things you can keep in your period pack:

* Pads or tampons (a few of both)

* Small sandwich bags (to throw out used pads)

* Extra pair of “just in case” underwear

* Atravel-size pack of flushable baby wipes

(for messier moments)

YOUR PERIOD | 87
 Even the most prepared girl will sometimes have
leaks during her period and get a bit of blood on her
clothes. There is no need to panic. Periods are a regular
part of having a body, and bloodstains are a totally
normal (if annoying) part of having a period. If you get
blood on your clothes at school, use a jacket or shirt
(if you don't have one, ask to borrow a friend's) and
wrap it around your waist so the long part covers your
backside. Then ask a trusted adult or the school nurse
to help you. The school nurse often has extra clothes
for these exact situations. They really do happen to
all of us!
To clean out bloodstains, use mild soap and cold
water to scrub the stain until it lightens. Don’t put the
clothing in the dryer because it can cause the stain to
“set.” Ask your mom, sister, or another trusted adult to
help you remove the stain.

88 | CELEBRATE YOUR BODY (AND ITS CHANGES, TOO!)

 THE MOON AND OTHER MYTHS

There are lots of myths about periods. Some of them

are mysterious, and others are hilarious. Here are ee
just a few:

BLOOD MOON
For a long time people believed that menstrual cycles
followed the cycles of the moon. Maybe they believed
this because the average menstrual cycle is 28 days
and moon cycles are 29.5. However, studies show
that the moon has no control over when your period
starts or ends.

FRIEND OR FLOW
It has been said that if women spend lots of time
together their periods will begin to arrive at the
same time. While it might be fun to think your uterus
can convince other uteruses to bleed when it says so,
this is another myth. A recent study of thousands of
women and girls who lived together found that they
all continued to have their periods at different times.

SHARK TANK vo

True or False: If you go in the ocean during your

period a shark may attack you because it can smell
your blood. is
Answer: False! It is totally safe to swim during
your period. Sharks cannot smell you bleeding.

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 FEEDING AND
FUELING
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YOUR BODY
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@ @ @

You have been on a major voyage through the

many changes your body will experience during
puberty. This train ride has been filled with
stunning views of your one-of-a-kind body. All
along the way you have learned how to care for
your body as it does the hard work of helping you
grow. Do you remember the three biggest ways
you can help your body feel good and stay strong
as you are going through puberty? You guessed it:
nutritious food, fun movement and exercise, and
a good night's rest.

91
Your body is on a once-in-a-lifetime journey of growing
and changing. To make the ride on the puberty train
a healthy one, you will need wholesome and nutritious
food. Often when we hear the word nutrition, we think
of being forced to eat the yuckiest foods. Luckily,
nutrition doesn't mean suffering through endless meals
with peas, or whatever you don't like. Eating nutritious
food can mean enjoying delicious food as well. Good for
you can taste good, too.
Getting the right nutrition can not only affect how
you grow during puberty, it can also affect how early
or late you start puberty. Not getting enough healthy
food can keep your body from launching the necessary
hormones to begin puberty. And eating too much
unhealthy food can cause your body to begin puberty
changes sooner than it is supposed to. Since getting
nutritious food is such a big deal for growing bodies
like yours, let's talk about how to fuel your body.

A Rainbow of Flavors
One easy way to make sure you're getting lots of the
healthy food you need to help your body handle puberty
like a champ is to eat a rainbow. Okay, just kidding—you
are not going to eat an actual rainbow. That:would be
quite a feat!
Eating the rainbow actually means eating natural
foods that make up the colors of the rainbow, which

92 | CELEBRATE YOUR BODY (AND ITS CHANGES, TOO!)

makes it easier to get the vitamins and minerals your
body needs to develop through puberty. Here are the
yummy colors you will want to see on your plate, and
how they will help your body grow.

“=D: apples, cherries, red cabbage, strawberries,

tomatoes, watermelon.
Red foods can help you develop a sharp memory and
healthy heart.

ORANGE/YELLOW: butternut squash, cantaloupes,

carrots, mangos, oranges, pineapples, potatoes, sweet
potatoes, yellow peppers.
Eating from the yellow part of the rainbow means
getting the vitamins you need to have healthy eyes,
heart, and immune system.

FEEDING AND FUELING YOUR BODY 93

GLEN: asparagus, broccoli, Brussels sprouts, collards,
cucumbers, green beans, green peppers, kale, peas,
spinach.
Greens will help you have healthy teeth, strong
bones, and sharp eyes.

oun OeLE, | Oe: beets, blackberries, blueberries, dark

beans, eggplant, figs.
Purple and blue foods will boost your memory and
help your body stay strong as you age.

«= esginger, mushrooms, onions.

White foods will help keep your heart pumping
strong and healthy.

"But," you say, “what if | make a rainbow of orange

cheddar potato chips, strawberry fruit snacks, and
green apple gummy bears? Can that count as eating
the rainbow?"
Well, friend, while those colors are found in the
rainbow, you will probably get a bellyache and a trip
to the dentist for cavities faster than you will get
the nutrition you really need for your body. Nope,
rainbow-colored junk food will not help the puberty
train have a smooth ride. And foods that are high in
sugar, fats, and salts can cause health problems as
you get older.
This does not mean you can never eat chips, candy,
or cake. They are fine in moderation, though they
should never replace fruits, vegetables, and grains on
the breakfast, lunch, or dinner table. Fresh natural

94 | CELEBRATE YOUR BODY (AND ITS CHANGES, TOO!)

food that is close to its original form is what will
always be healthier for you. This means trying to avoid
processed foods.
The best way to know if a food is processed is to
look at its packaging. Foods that come in boxes and
cans or contain powders, syrups, or other flavorings
are usually processed. Processed foods often have
had lots of sugar, salt, and fats added to them, while
many of the nutrients have been stripped away. It is
better to look for fresh food choices whenever you can.
For example, a fresh peach is going to give you more
nutrition than canned peaches in sugary syrup.
Your body will need a few other nutrients to keep
it in tip-top shape. Foods with protein—like meat,
fish, beans, and cheese—will help you develop healthy
muscles. You will also need foods with iron in them for
energy, zinc to help your body fight illness, and folates
to help your body soak up needed minerals.
Be a healthy food helper! Ask the grown-up who
does the grocery shopping if you can tag along and help
them pick out delicious rainbow-colored fresh food. Tell
them it will be good for your taste buds, as well as your
rapidly growing body.

Start Your Day the Right Way

One of the best gifts you can give your brilliant body
is breakfast. Eating breakfast each day is like saying,
"Good morning, body! Glad to see you today!" Breakfast
is perhaps the most important meal of the day. It gives
your body the energy it needs to start running all those

FEEDING AND FUELING YOUR BODY 95

complicated functions that keep you alive. It also helps
you not feel cranky and tired in the afternoon. Great
breakfast ideas include oatmeal, fruit smoothies, eggs
and toast, and bananas and peanut butter.

Allergies, Veggies Only, and

Other Special Food Needs
People have different nutritional needs and their
bodies react differently to food. Some people can't
eat gluten (wheat products), and others have severe
food allergies. Caring for our bodies sometimes means
taking care of our special food needs. Food allergies—
when foods cause a negative physical reaction in our
bodies if we eat them (like itching, swelling, or other
dangerous reactions)—are a common issue for many
young people. In fact, up to three million people in
the United States are allergic to some sort of food.
Unfortunately, just because a food isn't good for
your body doesn't mean it won't taste good. And this
is where you can find yourself in trouble. Never eat
foods you know you are allergic to, no matter how
scrumptious they may look.
Hormone increases and stress during puberty can
make allergies worse. So continue to eat healthy and
be sure to stay away from foods that will trigger a
reaction—your body will thank you!
Vegetarians are people who do not eat meat. People
become vegetarian for many reasons, including religion
and caring about animals. If you are a vegetarian or

96 | CELEBRATE YOUR BODY (AND ITS CHANGES, TOO!)

 * * SPECIAL DIETS « x
AND SPECIAL OCCASIONS

If youre going to a birthday party or a restaurant,

let the adults in charge know about your special
food needs in advance (whether you have allergies
or are vegetarian). When you have special food
needs, it can feel like you are left out of the fun, but
that does not have to be the case. Learning what
foods work best in your body is something to be
proud of. It is a great way to care for yourself and
to remind the world that there is more than one
kind of body.

are considering becoming one, you'll need to figure out

ways to get all the nutrition you need from other foods.
You will need extra protein and vitamins (like B,,) that
are mostly found in meat products. Talk with an adult
and a doctor who can help make sure you are getting
what your body needs to grow.

EXERCISE
One of the best ways to help your body is to move it!
Exercise—getting up and moving around—is a wonderful
way to support your ever-changing body.

FEEDING AND FUELING YOUR BODY 97

 Now that doesn't mean you need to do 300 jumping
jacks and run 12 laps around the gym... unless you
really like jumping jacks and running! But you should
find ways to move your body that make you happy
and sweaty. Do you love dancing? Ask your parent or
a teacher to help you find a dance class. Or you can
make up dance routines at home. Do you love sports?

98 | CELEBRATE YOUR BODY (AND ITS CHANGES, TOO!)

Join your school's basketball, softball, or soccer team
(or whatever sport you like). You could even get your
friends in the neighborhood to play on weekends. There
are endless possibilities for how to move your body. The
important thing is that you get moving.

What Do I Get Out of Exercise?

Want to know how you build strong muscles and
bones? Move them! Would you like to feel like you have
lots of energy and focus and feel more relaxed and
calm? Move your body! Exercise gives your body the
energy and strength it needs to take this super journey
through puberty.

How Much Do I Need to Move?

Most doctors suggest that you move at least one hour
a day. If you are doing stuff you love to do, it will be easy
to get to an hour. But remember, even a little exercise
is better than none. If getting out and moving is hard
because you haven't done it for a while, start small and
work your way up. Try going for a walk with a friend
for 20 minutes, or ask a neighbor if you can walk their
dog. The more often you practice moving your body,
the easier it is to do. If you have a disability that makes
exercise difficult, try to think of exercises that work for
your body and feel fun. Do them for as long as you can.
Movement can look different for different bodies.
And for inspiration, here are 10 fun Move Your Body
games to play at home!

FEEDING AND FUELING YOUR BODY 99

 Headstands: Strengthen your stomach muscles
and get that blood to your brain by practicing a
headstand.

Jump rope: Get your heartbeat going with this fun

exercise. Go outside and get friends to join you.

Wheelbarrow, crab, and bear-walk races: You and

your partner (you will need one) will build arm, leg,
and stomach strength with these games.

Animal races: Bunny hop, frog leap, and quack

around like a duck to see who can get the farthest.

Obstacle course: Create an obstacle course indoors

with pillows, stuffed animals, and toys (just be
sure to ask an adult before you start moving
furniture). Or you can map a course outside with
sidewalk chalk.

Freeze dance: Do your best moves and freeze when

the music stops. Shake your tail feathers when the
song comes back on.

Bubble wrap attack: Have a stomping good time

jumping on the bubble wrap until all of the bubbles
have popped.

Clean-up race: Grab a timer and set it for two

minutes. See how fast you and a friend can clean up
your room. Make it a race or just a fun helping game.

Pillow fight: Do it! It's awesome!

100 | CELEBRATE YOUR BODY (AND ITS CHANGES, TOO!)

10. Popcorn push-ups: Put a small bowl of popcorn on
the floor. Do a push-up near the bowl and stick out
your tongue, trying to grab a bit of popcorn with
each push-up you do.

Moving Your Body Safely

Our bodies are sturdy, but they are also delicate
and need some care before we start moving them
around. Warming up and cooling down are especially
important if you play on a sports team or dance ina
company; dancers and athletes may get injuries more
often because of the stress both activities can put on
muscles and bones.
It is important to warm your muscles up before you
begin exercising. Warm-ups can include stretches, light
walking, slow swimming, and any other easy movement
that helps your muscles prepare for a workout.
You will also want to cool down after you exercise.
Cool-downs help your body slowly return to a state of
rest. Suddenly stopping during exercise can shock your
muscles and cause soreness or more serious injuries.
You will want to slow down your movement or return
to stretching until you can feel your heartbeat slow
down. Once your heart is beating more slowly and
your breathing has slowed down, you can safely rest
your body.

FEEDING AND FUELING YOUR BODY 101

H2 Oh!
Guess what your body absolutely must have to live—
water! Water is the most magical fluid in the world. Did
you know that your body is made up of mostly water?
So of course, your body is magic! Water is the best
drink you can give your body, helping it continue to feel
good and work properly.
Exactly how much water you should drink each day
is up for some debate. But what we know for sure is
that you should drink more water than any other drink.
Sodas and juices often have tons of sugar and salt in
them, which don't help your body work well when you
drink too much of them. You should drink one to two
glasses of water before you start exercising, a glass
during your exercise, and at least one glass afterward.
If you wait to drink water until you are thirsty, your
body is already low on the water it needs.

Whether you still love a bedtime story or you drift off

to dreamland right when your head hits the pillow, one
thing is for certain: Your body needs sleep and lots of
it if you are going to stay healthy and happy during
(and after) puberty. Your body is growing faster than
at almost any other point in your life. New hormones
are being made that will help your body begin all
sorts of new functions, and these big changes take an

102 | CELEBRATE YOUR BODY (AND ITS CHANGES, TOO!)

enormous amount of energy. How do you make sure
your body has what it needs to succeed at growing your
great body? One very necessary way is by making sure
you get enough sleep.

How Much Sleep Is Enough?

Girls between the ages of 8 and 11 years old should be
getting between 9 and 11 hours of sleep per night. So to
take good care of your body, you may need to miss the
late shows on TV.

Why Do I Need So Much Sleep?

As your body prepares for puberty, you may notice
yourself being sleepier than usual or having a harder
time waking up in the morning. Needing more sleep is a
normal part of puberty. Remember, your body is taking
on some big new tasks like growth spurts (most bone
growth happens while you sleep), producing hormones,
and growing entire new body parts like breasts. That is
a tremendous amount of work your body is doing, and it
needs energy to do it.
If you don't get the sleep you need, it can affect your
memory, ability to learn and understand, and mood.
You simply don't want to be a cranky, exhausted, sleepy
person for your spelling test. One of the best ways to
make sure your brain and body are working in their best
condition is to give them lots of good sleep.

FEEDING AND FUELING YOUR BODY 103

Three Tips for Sound Sleep
Your days are probably pretty busy. You likely have
school, homework, activities, friends, family, and
chores. Whew! With so much going on, it can be hard
to wind down and turn off your brain so you can go to
sleep at the end of the day, even if you are tired. Here
are a few tips that will have you snoozing in no time:

1. Have a Bedtime and Stick to It

Your body will be more ready to rest if it knows
when to expect it. Having a specific time you go to
bed each night will help make sure you're'getting the
hours of sleep you need.

104 | CELEBRATE YOUR BODY (AND ITS CHANGES, TOO!)

2. Stay Away from "Stay Awake" Foods and Drinks
Some foods and drinks have an ingredient that can
increase your energy or make you feel jumpy and
wide-awake. Eating or drinking them near bedtime
will make it hard to fall asleep. Drinks like soda, cof-
fee, and some teas, and foods like chocolate have an
ingredient called caffeine that can make it difficult
to fall asleep. You should limit how much caffeine
you have each day and avoid it for at least five hours
before bedtime.

3. Lights Out
Our bodies are designed to wake up in the daylight
and sleep at night. This is a pretty cool trick our
bodies naturally do, and things like lamps, com-
puters, and cell phone screens can easily confuse
our bodies into thinking they should still be awake.
Turning off the lights and the screens at least
30 minutes before bedtime is a great way to remind
your body that it is time to rest and recharge.

What Wont Help

While nutrition, exercise, and sleep will help you keep
the puberty train moving, there are three things that
will leave you and your body stuck on the tracks—so
just say no.

FEEDING AND FUELING YOUR BODY 105

 ¥v YOU HAVE COMPANY! ¥

If you have trouble falling asleep at night, don't

worry. You are not alone. From bad dreams to waking
2 up throughout the night, scientists say between
10 and 33 percent of kids have issues sleeping.
Everyone has nightmares sometimes. They are
not fun, but they can happen. Most nightmares are
your brain processing something it is afraid of or
worried about. If nightmares are keeping you from
getting to sleep, mention them to an adult.
Try to avoid scary or violent television and
games during the day because they can pop up
=e in your dreams. Things like soothing music or
nighttime stories with your parent can help you
feel calmer at bedtime.
} Some girls struggle with insomnia, which
| means difficulty falling or staying asleep. All sorts
of situations can cause insomnia, such as worry or
emotional stress (family or friend concerns), feeling
sick or uncomfortable Cif you have a sore throat,
cough, or stuffy nose), or temperature Gif your room

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ial
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is too hot or too cold). Most people get insomnia
every once in a while. If you have insomnia that
lasts
more than a week or two, talk to an adult. A docto
r
A can likely help you sort out what's in the way
of you
and catching the necessary ZZZs.
Smoking

Cigarettes were created to help companies earn tons

of money from making you think smoking is cool.
Companies get very rich convincing young people to
start smoking early because they know cigarettes
are addictive (once you start it is hard for your body
to stop).

Here's what you need to remember: First, you are

too smart to let some sneaky company take advantage
of you for years. And second, just about everybody
knows that cigarettes don't just make you cough
and make your clothes and hair and breath smell
gross—they can be deadly. Cigarettes cause cancer,
lung disease, and all sorts of other life-threatening
conditions. Don't let slimy companies cheat you out
of your health or your money. Don't smoke!

Alcohol and Drugs

Billboards, commercials, and magazines are constantly

talking about alcohol. TV shows and news programs
are constantly talking about drugs. Why? For the same
reason cigarette companies talk about cigarettes.
Companies make lots of money when people buy and
drink alcohol, and drug dealers make lots of money
when people buy and use drugs.
Here's the deal: Drugs and alcohol are super
dangerous for young people. Yes, they can be
super dangerous for adults, too. But your body is

FEEDING AND FUELING YOUR BODY 107

changing and developing in serious ways during
puberty. Alcohol and drugs can hurt that process and
cause you problems all the way into adulthood. Both
alcohol and drugs (including marijuana) can cause brain
damage and hurt your kidneys, liver, and heart as they
grow. Simply put, drugs and alcohol can cause you lots
of harm.
Some kids try to make drinking, doing drugs, and
smoking seem like the cool thing to do. Often kids do
this because they don't feel good about themselves
or because they are having problems in their life they
don't know how to deal with. It's okay to find an adult
you trust and talk about these feelings and issues.
It's okay to ask for help. You don’t have to go through
any of the hard stuff alone. Growing up can feel
overwhelming sometimes, but you have all the power
and smarts inside you that you need to grow into a
fantastic and brave young person—and you don't need
drugs and alcohol to do it.

108 | CELEBRATE YOUR BODY (AND ITS CHANGES, TOO!)

 FE F L ING S A lrp .
_ FRIENDS:
You Grayyour indy have doneesomele
work to get you this far. Give yourself a fist bump! :
You have learned a lotabout your fascinating
and fantastic body. But bodies are not the only_
: things that change during puberty—you will also :
: experience emotional changes. Feelings, friends,
and ideas may also change during this time. Yes,
- thisis another puberty train station and everyone ©
witha body must oe here. Let’s soe avout what
to idee :

111
While puberty is most definitely a train ride, on
occasion it can feel more like a roller coaster with
some high hills and steep drops along the way. Have
you ever stormed off to your room because your mom
said something you didn't like? Do you sometimes feel
like your feelings are all over the place? A large part
of what you're experiencing is the result of something
we've talked about throughout this book. Any guesses?
Go ahead, | bet you know. Yes! Good old hormones.
Your body is producing new chemicals to help you grow
ever so slowly into an adult. These hormones affect
many of your body's functions, but they also affect
your emotions.

112 | CELEBRATE YOUR BODY (AND ITS CHANGES, TOO!)

Why Are My Feelings So Intense?
Humans feel things: Joy, sadness, anger, frustration,
confusion, worry, wonder, excitement, fear, anda
thousand other feelings we might not even have words
for yet! Strong emotions are part of being human.
As your body adjusts to the new hormones you are
producing, you may notice that your feelings feel bigger
than they have ever felt before. In some ways, they are
bigger than they have ever been before. These feelings
may make you more sensitive than usual. Some days
you may feel like crying for no clear reason. At other
moments you may feel super angry about something
that used to just irritate you a little. All of this is normal
and okay.
Of course, your changing feelings can be awkward
and intense. It's possible you may also be experiencing
new emotions like jealousy or even romantic feelings
toward a friend or classmate. You may feel misunder-
stood or proud. You may have questions about yourself
and the world that you never had before. The more
experiences you have, the more feelings are possible.
No matter what feelings you may experience
during this time, it is important to know that you
are important and smart and capable. You are good
enough, no matter what feelings show up. Always
remember, feelings do not last forever. They change
very quickly. Take a deep breath and stay on the train.
It's just part of the ride.

FEELINGS AND FRIENDS 113

How Can | Manage My Mood?
You may feel like your emotions are running the show
and just dragging you along. But you don't have to
hang on to the caboose on this train ride. There are
things you can do to help manage your emotions during
puberty. In fact, we already reviewed some of them in
the last chapter.

Back to the Big Three

Eating healthy food will make your moods easier to

handle. A sure way to feel cranky and frustrated is to let
yourself get too hungry or to eat food that doesn't feel
good inside your body. When you don't eat, your body
gets slow and sluggish. As you lose energy your mood
can also begin to go down. There is nothing worse than
being hungry and angry at the same time—or what we
call hangry. Don't be hangry. Eat three healthy meals
and small healthy snacks throughout the day.
Exercise releases chemicals in your brain that make
you feel good. Feeling frustrated? Take a walk around
the block. Feeling sad? Try swimming some laps in your
local pool or throw on some music and dance the happy
back into your body.
And don't forget about sleep. Your mind and body
need time to recharge. Sleep is like food for your brain.
Your mind will get hangry if it doesn't get what it needs,
which is 9 to 11 hours of sleep each night.

114 | CELEBRATE YOUR BODY (AND ITS CHANGES, TOO!)

 Meditation

Sitting quietly for a few

minutes each day and
letting your mind practice
being quiet can also help
your moods. This practice
is called meditation,
and it is a great tool for
helping you cope when
your emotions feel out
of control. Meditation
teaches you how to sit
with your feelings until they leave. Feelings can be like
houseguests who don't stay very long. They usually
don't plan on moving in. (Check out YouTube for videos
that help beginners learn about meditation.)

Talk or Write It Out

Having all these strong and new emotions can feel

confusing. One way to lessen the confusion is to get the
ideas out of your head. Talking about your feelings with
a trusted adult who cares about you, believes in you,
and wants the best for you is a wonderful way to move
through tough emotions without feeling like you are
alone. Find an adult who is a good listener and can talk
to you about what you're feeling. They went through
puberty too, and may have the right words to help you.
Another great way to let those feelings out is to
write in a journal. Write down your fears, joys, and

FEELINGS AND FRIENDS 115

oa : i 5; i oh :

successes. Write when someone makes you boiling hot

with anger or when a friend hurts you. Write when your
outfit is fabulous or when you think your classmates are
judging you. Writing is an easy but effective way to let
out your feelings in a safe place.
Maybe you can share your journal with someone you
trust, or maybe it is just for you. Either way, writing can
help you sort through the roller-coaster ride of feelings
ina healthy way.

Do you have a best friend? Perhaps you share secrets

and hang out together. Maybe you have sleepovers and
play games. You might talk to each other when things
are hard and make each other laugh until you shoot milk
out of your noses. You may even make each einen angry
and hurt each other's feelings—but you always say sorry
and make up. It's possible you've even gone for days or

116 | CELEBRATE YOUR BODY (AND ITS CHANGES, TOO!)

weeks without speaking. Friendships are beautiful, but
they are not perfect. Like anything you love, you must
take care of your friendship if you want it to last.
Unfortunately, not all friendships last forever. There
may be a few very special friends you keep forever,
but most friendships shift and change as you shift
and change. You may have a friend who has been your
friend for years, but you may also have friends for a few
weeks, a couple of months, or just the school year. As
you get older and change, your friendships may change,
too—and that's normal.

What Makes a Good Friend?

Whether you have the same friend for 20 years orjust
a short time, friends will be an important part of your
life for the rest of your life. Humans need other humans,
and that is part of the reason we make friends. We
are wired to find people we like and spend time with
them. Finding good friends matters, as does being a
good friend.
Unfortunately, there are no written instructions on
how to be a good friend, so we sort of stumble into the
oops and ouches of these relationships. But we don't
have to. Finding good friends doesn't have to be a mys-
tery, but it does mean you have to be the kind of friend
you would like to have. What makes a good friend? Here
are 20 top qualities that make up a good friend:

FEELINGS AND FRIENDS 117

A Good Friend...

ook doesn’t want to hurt your feelings.

2. says sorry when they do hurt you.

3. wants to have you around.

&. enjoys helping you make more good friends.

5. encourages you.

6. treats you with kindness.

7. listens to you.

6. wants to help, even if they are not sure what to

do or say in the moment.

8. admits when they are wrong.

10. likes it most when you're being your truest self.

11. doesn't gossip about you or others.

12. won't ask you to choose between them and

other friends.

13. doesn't talk behind your back.

14. encourages you to do your best.

15. is honest.

16. stands up for you and their other friends.

17. tells you if something is dangerous or harmful.

1 —_ 8 CELEBRATE YOUR BODY (AND ITS CHANGES, TOO!)

18. laughs with you, not at you.

19. makes time for you.

20. tries to make you feel better when you're feeling

down or worried.

Being a good friend is as important as finding good

friends. Here's a bit of sad news: Sometimes you can
do all of the things on this list and someone may still
not want to be your friend. Let's say you have a BFF
who has been your best friend since kindergarten, and
now it's fifth grade and suddenly they don't want to be
your best friend anymore. Ouch. Of course that might
hurt your feelings, but it doesn't mean they are a bad
person or that there is anything wrong with you. It just
means you are both growing and changing. And as we
change, who makes a good fit as a friend may begin
to change, too. Getting older means discovering new
interests and hobbies. We may find new things that are
fun, but different from what our old friends like. This
is simply one of the changes that sometimes comes
with puberty.

How Do | Know If a
Friendship Is Over?
Sometimes friends hang out less and less often. But not
hanging out as often does not always mean you and
your friend are not friends. It could mean they are very
busy or something is happening in their home life. The
best way to know what is going in a friendship is to ask.

FEELINGS AND FRIENDS 119

 vy YOU HAVE COMPANY? ¥

One way-to find new friends is to meet your friends’

friends. And the best way to make that happen is to
introduce your friends to one another—show them
how it’s done!
Introduce your school friend to a friend in the
neighborhood, and perhaps she'll introduce you
to her neighborhood friends, too. Invite friends
from all different parts of your life—from school,
the neighborhood, sports teams, after-school
activities, and so on—to your birthday party and
introduce them to one another. Say hello to your
friends’ friends when youre invited to their parties,
and you may make a new friend that way!

Before you strike up the conversation, though, make

sure you want to remain friends with them. It's okay if
you don't; just keep spending time with other people
and less time with your old pal. Once you know what
you want, you can make time to have a talk.
Talking about feelings and friendships can feel
uncomfortable at times, but one quality of a good
friend is being honest. You can start the conversation
by asking if things are going okay with them. Then
share that you have noticed that you two don't hang
out as much as you used to and you wanted to check in

120 | CELEBRATE YOUR BODY (AND ITS CHANGES, TOO!)

about it. Your friend may tell you they have been busy
with schoolwork or their family. Or they may say they
don't know why you haven't been hanging out together.
Don't forget that friendships require effort from both
people. If you want to stay friends but you are the only
one trying, then it might not be a good relationship.
No matter how it turns out, learning how to be a good
communicator will help you well beyond puberty. Your
communication skills may even save some friendships
along the way.

Making New Friends

Humans need friends, which means that someone is
probably looking for new friends at the exact time
you are. The work is to find each other. This can be a
bit hard if you are shy, but it’s not impossible. School
is a good place to make friends because there are
lots of chances to reach out and introduce yourself. If
your teacher asks you to work in pairs, ask a person
you would like to get to know if they would be willing
to be your partner. Ask to sit next to a new person
during lunch or in the library. But school is not the
only place to meet new people. You can find new
friends at after-school activities, by hanging out with
family members like cousins, and by getting to know
your neighbors.

FEELINGS AND FRIENDS 121

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FIND A FRIENDLY EAR
Throughout this book you have been told to find
a trusted adult to talk to if you have questions or
concerns. But you may be asking, "How will | know if
someone is a trusted adult?" Good question! A trusted
adult is, first of all, an adult. Lots of kids ask other kids
questions about puberty and growing up. It is okay to
talk to your friends about your feelings, as they may be
having some of the same feelings. Just keep in mind
that your friends are not the best people to ask about
how your body and life will change during puberty.
What do they know? They are on this brand-new
journey just like you.
But a trusted adult already knows the answers
because they have already taken the class. A trusted
adult is someone who you know cares about you and
wants you to be safe and healthy. You may not always
like what the trusted adult tells you, but in your heart,
you know they want what is best for you.
People who ask you to keep secrets from other
adults are not trusted adults. People who do things
that hurt you physically or emotionally are not trusted
adults, and people who tease or say cruel things to
you are not, either. For many girls, their trusted adult
might be their mom or dad or an older sibling, but other
girls may not have those people in their life. It is okay.
Families, like bodies, can look different, and for some

124 | CELEBRATE YOUR BODY (AND ITS CHANGES, TOO!)

girls their trusted adult will be a teacher who really
believes in them, a school nurse, or a doctor.
You can also have more than one trusted adult. You
may want to talk about friendships at school with a
teacher, but talk to the school nurse about your period.
What is most important is that you know it's okay to
have questions and that you can look around until you
find the right person to answer them.
You might be saying, “But what if | feel nervous or
embarrassed about asking a question?" Nervousness is
completely okay, and it is very common. But it shouldn't
prevent you from asking for help. You can use this book

FAMILY AND OTHER SAFE SPACES = 125

as a way to get your questions answered. Just take it to
your trusted adult and ask them to read the parts that
you want to talk about. You can also start a question
jar. Write down the question you have and put it ina
jar. Ask your trusted adult to read the question from
the jar, write the answer, and put the question and
answer back into the jar. This is a good way to start
conversations that you may feel nervous about.
Always remember that there is nothing about
your body, puberty, or growing up that you should feel
ashamed of. Your beautiful body is on a spectacular
journey and every adult has had to take the journey,
too. There are plenty of people to help you along
the way.

ALWAYS GET CONSENT

Your body is yours and no one else's. That means you
get to make decisions about your body, like who can
touch it and who cannot. You don't have to hug or kiss
people you do not want to. And people who want to
touch you should always ask your permission first. It is
okay to tell them they must ask for your permission—
even family members. This is called consent. Consent
means that we should always get permission before
we do anything to anyone else's body. You can
practice asking for consent by saying, “Please ask my
permission before you touch my body." Practice saying
the sentence in your mirror at home until you feel

126 CELEBRATE YOUR BODY (AND ITS CHANGES, TOO!)

comfortable and strong. The more you practice getting
and giving consent, the easier it will be to say this
sentence to others when you need to. Of course, this
works both ways, so you will also need to get consent
before you touch anyone else's body.

STOP BODY TALK

Because your body is your very own, that also means no
one has a right to talk about it in ways you do not like.
In general, it is rude to talk about other people's bodies.
If your mom, dad, aunt, sister, cousin, classmate, or
even a stranger is talking about your body in a way that
makes you uncomfortable, it is perfectly okay to ask
them to stop. You can practice saying, “/t is rude to talk
about people's bodies. Please stop.”
One place where this sentence can be very useful is
at school. As your body develops during puberty, other
girls (and sometimes boys) may make comments about
these changes. Unfortunately, not everyone is taught
to respect other people's bodies, which means you may
have to teach them how. You can tell them you learned
that commenting on other's bodies is not okay, and you
want to share what you have learned with them. Just
like that, you have become a body-positive ambassador!
If someone continues talking about your body, even
after you have asked them to stop, talk to a trusted
adult who can help you figure out what to do next.

FAMILY AND OTHER SAFE SPACES 127

YOUR RIGHT
TO PRIVACY
As you move into puberty, it's okay to ask for more
privacy. Privacy may mean keeping a journal that
no one else can read, closing your bedroom door
sometimes, or asking to be left alone when you need
some space. Privacy is helpful as you grow into a
teenager, but you want to be sure that you don't shut
out the people who care about you. If you need some

1286 | CELEBRATE YOUR BODY (AND ITS CHANGES, TOO!)

space because you are upset, be sure to talk about your
feelings later. Communication is a part of becoming a
powerful young person, and good communicators talk
things out, even when it is tough.

PEER PRESSURE
AND PUBERTY
One of the most incredible parts of puberty and
growing up is learning who you are. Every day you
are discovering what you love and what you think is
ridiculous. Your taste in music, clothes, and friends may
be totally different than it used to be. Every day you
are becoming more magnificently you.
Becoming you can be confusing at times, too. It can
feel like you don't really know who you are and what
you like anymore because it is different from the past.
During these times you may experience peer pressure,
when your friends or classmates try to convince you to
do things you may not want to do. Kids will say things
like, “Come on, everybody's doing it,” or “All the cool
kids are doing it," or “If you really like me/if you're really
my friend, you'll do it." “It” can be anything from going
someplace you don't really want to go, to saying you
have a crush on someone when you don't, to drinking,
smoking, or doing drugs.
No one who really cares about you will ever pressure
you to do something you don't want to do. Good friends
and good people don't do that. Just like your body
will grow at its own unique pace, so will your social

FAMILY AND OTHER SAFE SPACES | 129

interests. There is more than enough time to grow into
the person you want to be, and there is no reason to
move any faster than you are ready for. Staying true to
yourself and being your very best self are what make
you a strong, smart, powerful girl!

i
x
7

130 | CELEBRATE YOUR BODY (AND ITS CHANGES, TOO!)

 x * STAYING SAFE ON x *
SOCIAL MEDIA

What's gigantic and endless and never goes away?

It's the Internet and whatever you post on it. Social
media can be great. You can keep up with friends,
see what your classmates are doing on the weekend,
and post your favorite funny face pictures. But social
media can also be dangerous if you dont use it
responsibly. Those funny face pics you shared can
be seen by anyone on the Internet anywhere in the
world, and what you post on it stays forever.
Never post anything online that you would not
want your parents, teachers, or other adults to see,
because it is likely they will. And while you may
use social media for fun, there are strangers on the
Internet who are unsafe. Never post your location
or any private information about yourself, and dont
friend people you don't know in real life. If someone
you met online gives you a weird feeling, trust that
feeling and tell an adult immediately.
 CONCLUSION

Congratulations! You rode the puberty train all the

way to growing up station! You have learned so much
about your body and all the changes you can expect
over the next few years. | hope you feel smarter and
more prepared to handle puberty. Most of all, | hope you
have learned that you are already a phenomenal girl
and puberty can't and won't change that. If anything,
puberty can help you feel more confident and clear
about what an awesome human being you are.
Don't worry about being like anyone else. Don't
worry about being different. Difference is beautiful.
Your growing up journey will be as unique and special
as you are. It will have ups and downs. There will be
days when you feel strong and capable, and there may
be days when you feel overwhelmed and even a little
scared. It's okay. We have all felt that way before.
But you have everything you need, right inside you,
to become an exceptional adult.

132
 Be proud of yourself. Be proud of your growing body.
You have taken a big step to learn so much important
information about how it works and the changes to
come. That is the sign of a bright and capable girl who
is committed to taking good care of herself. You are well
on your way to becoming the best version of yourself.
Enjoy the ride!

CONCLUSION 133
 GLOSSARY

Acne: when excess oil mixes with sweat and dirt,

clogging the pores in your skin and becoming
inflamed.
Areolae: the dark circles around your nipples.
Blackheads: when excess oil mixes with sweat and
dirt, clogging the pores and turning a dark color.
Blackheads are a form of acne.
Breast bud: the hard bump underneath your nipple.
Caffeine: an ingredient in certain foods and drinks
that can make it hard for you to sleep.
Calcium: the mineral that gives your bones strength;
without it you can develop serious bone diseases
later in life.
Clitoris: small, very sensitive bud of skin at the top of
your labia.
Consent: permission before we do anything to anyone
else's body.
Dandruff: flakes of dead skin from your scalp.

134
Delayed puberty: when a girl starts puberty later
than usual.
Dermatologist: skin doctor.
Discharge: combination of mucus and fluid created by
increased hormones in your body.
Estrogen: a hormone that is in charge of menstruation,
as well as other body functions.
Fallopian tubes: the pair of tubes along which eggs
travel from the ovaries to the uterus.
Genitals: your private area.
Growing pains: common aches and pains in your
muscles, legs, and thighs that come and go as you
experience a growth spurt.
Growth spurt: a time of rapid growth when your arms,
legs, feet, and hands all get bigger.
Hormones: chemicals in your body that are important
for the changes experienced during puberty.
Insomnia: difficulty falling or staying asleep.
Labia: inner and outer folds of skin on your vulva.
Meditation: the practice of sitting quietly for a few
minutes each day and letting your mind practice
being quiet.
Menopause: when an older woman stops menstruation.
Menstruation: part of a 28-day cycle in which blood and
the lining of the uterus is shed and released from
your vagina.
Myopia: nearsightedness.
Nipples: the buttons of skin on top of your aerolae.
Ova: the eggs stored in the ovaries.

GLOSSARY 135
Ovary: one of two sac-like organs where eggs are
produced and stored in the body. The ovaries
produce hormones that signal that it's time for
all the other changes to start.
Ovulation: when your body reieases an egg before
your period.
Peer pressure: when your friends or classmates try to
convince you to do what you really don’t want to do.
Precocious puberty: when a girl starts puberty before
her body is ready for it.
Premenstrual syndrome (PMS): symptoms a girl may
experience a week or a few days before her period,
including tenderness, moodiness, heaviness or
bloating around the lower belly, and cramping.
Puberty: the age at or time during which the body
matures and becomes capable of reproducing.
Pubic mound (mons pubis): the puffy mound of flesh
just below your belly.
Scoliosis: a curve in the spine.
Urethral opening/Urethra: the small hole below the
clitoris where urine leaves the body.
Uterus: the hollow, pear-shaped organ located in the
lower abdomen.
Vagina: the canal and opening leading to your inside
reproductive body parts.
Vulva: all the visible outside parts of your genital area.
1

136 GLOSSARY
 RESOURCES

Puberty is a process and this book is just the beginning. In

addition to all the information in this book, the following are
resources that can help you on your puberty journey.

Introduction
Print Books

Wong, Wallace. When Kathy is Keith. Xlibris, 2011.

Herthel, Jessica. |!
Am Jazz. Dial Books, 2014.

Online Resources

Amaze:

httos://amaze.org/?topic=qender-identit

Amaze.org shares resources on gender identity and

questions.

Trans Youth Equality:

www.transyouthequality.org
Trans Youth Equality shares resources and support for
transgender and gender questioning youth.
137
Chapter 1
Print Books

Dunham, Kelli. The Girl's Body Book: Fourth Edition.

Kennebunkport, Maine: Applesauce Press, 2017.

Online Resources

BodyPositive:
http://www.bodypositive.com/childwt.htm
BodyPositive looks at ways we can feel good in the
bodies we have.

Center for Young Women's Health:

https://youngwomenshealth.org
The Center for Young Women's Health (CYWH) is a
partnership between the Division of Adolescent/Young
Adult Medicine and the Division of Gynecology at Boston
Children's Hospital. The Center is an educational entity
that is committed to providing teen girls and young women
with carefully researched health information, educational
programs, and conferences.

Girls’ Health:
https://www.girlshealth.gov
Girlshealth.gov offers information on health and well-being.
The site covers hundreds of topics, from getting your period
to stopping bullies, and from exercise to safety.
‘

136 RESOURCES
Chapter 2
Print Books

Beaumont, Mary R. The Hair Book: Care & Keeping Advice for
Girls. Middleton, Wi: American Girl Publishing, Inc., 2016.

Taylor, Julia V. and Melissa A. Wardy. The Body Image

Workbook for Teens: Activities to Help Girls Develop a
Healthy Body Image in an Image-Obsessed World.
Oakland, CA: Instant Help, 2014.

Zelinger, Laurie and Jennifer Kalis. A Smart Girl's Guide

to Liking Herself, Even on the Bad Days. Middleton, WI:

American Girl Publishing, Inc., 2012.

Online Resources

Association for Size Diversity and Health:

https://www.sizediversityandhealth.org
ASDAH is a nonprofit organization committed to the practice
of the Health At Every Size Principles. ASDAH envisions
a world that celebrates bodies of all shapes and sizes, in
which body weight is no longer a source of discrimination
and where oppressed communities have equal access to the
resources and practices that support health and well-being.

Shawntas Way YouTube Channel:

https://www.youtube.com/channel

/UCvM7efGeikAsDnsBr3MmL5g
“How | Grew My Long Natural Hair"
“Low to Moisturize and Twist Out Little Girls’ Natural Hair”
"7-Year-Old Styles Her Own Hair"

RESOURCES | 139
Supa Natural YouTube Channel:
https://www.youtube.com/channel
/UCvmHAtsWzrtHAaCQF8A0DH@Q
"Tips and Tricks: Box Braid like a Professional”
"Triangle Part Braids”
“Quick Easy Hairstyle for 4c Hair Girls”

Chapter 3
Print Books

Jukes, Mavis. Growing Up: It’s a Girl Thing: Straight Talk

about First Bras, First Periods, and Your Changing Body.
New York: Alfred A. Knopf, 1998.

Chapter 4
Print Books

Lavender, Missy, Jenifer Donatelli I|hm, and Jan Dolby. Below

Your Belt: How to Be Queen of Your Pelvic Region. Chicago, IL:
Women's Health Foundation, 2015.

Metten, Shelley. I’m a Girl: My Changing Body. Anatomy for

Kids, LLG #2013.

Chapter 9
Print Books

Gravelle, Karen. The Period Book: A Girl's Guide to Growing

Up. New York: Bloomsbury USA Childrens, 2017.

140 RESOURCES
Online Resources

Always Period Calendar

https://always.com/en-us/period-calculator
The Always period-tracking tool helps map out your cycle
for months.

MagicGirl
https://magicgirl.me
MagicGirl is the first period-tracker app for teens
and tweens.

Natural and Reusable Pads

New Moon Pads: https://www.newmoonpads.com
Homestead Emporium: http://homesteademporium.com
LunaPads: https://lunapads.com
Party In My Pants: https://partypantspads.com
There are many places that offer and sell reusable pads.
Do your own research about what is going to work best for
you. This is meant to be a starting place—but all bodies are
different and you'll have to discover the pads that work best
for you and your body!

Chapter 6
Print Books

Maring, Therese K. and Brenna Hansen. A Smart Girl's Guide:

Sports & Fitness: How to Use Your Body and Mind to Play and
Feel Your Best. Middleton, WI: American Girl, 2018.

RESOURCES | 141
Online Resources

Girls on the Run

https://www.girlsontherun.org
Girls on the Run is a nonprofit organization dedicated to
creating a world where every girl knows and activates her
limitless potential and is free to boldly pursue her dreams.
Running is used to inspire and motivate girls, encourage
lifelong health and fitness, and build confidence through
accomplishment.

Chapter 7
Print Books

Flynn, Lisa. Yoga for Children. Avon, MA: Adams Media, 2013.

Grossman, Laurie. Master of Mindfulness: How to Be Your

Own Superhero in Times of Stress. Oakland, CA: New
Harbinger Publications, Inc., 2016.

Madison, Lynda and Masse Josee. The Feelings Book:

The Care and Keeping of Your Emotions. Middleton, WI:
American Girl, 2013.

Snel, Eline. Sitting Still Like a Frog: Mindfulness Exercises

for Kids. Boston, MA: Shambhala Publications, Inc., 2013.

Online Resources ‘

KidsHealth
http://kidshealth.org/en/kids/feeling

142 RESOURCES
Confused, sad, mad, glad? Check out this KidsHealth section
to learn about these emotions and many more—and how to
deal with them.

Mindfulness
There are many great resources for meditation and
mindfulness. Here are a few YouTube videos to get
you started.

Fablefy Living Mindfully—Body Scan Meditation for

Teens and Adults/Mindfulness For Children
https://www.youtube.com/watch?v=xX462QPGZQt4

Fablefy Living Mindfully—3-Minute Body Scan Meditation

httos://www.youtube.com/watch?v=sihwew_ofuME

Meditation Channel—Breath Meditation for Kids

https://www.youtube.com/watch?v=CvF9AEe-ozc

GoZenOnline—Mindful Minute: Quick Mindfulness

Meditation Exercise
https://www.youtube.com/watch?v=ZMEOJKiweL4

GoZenOnline—Body Scan Meditation

https://www.youtube.com/watch?v=alC-lo441v4

Chapter &
Online Resources

Blue Seat Studios YouTube Channel

Consent for Kids

https://www.youtube.com/watch?v=h3nhMgUlJjc

RESOURCES 143
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Chapter 1
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Cooke, Kaz. Girl Stuff 8-12. Penguin eBooks, 2016.

Shroff, Amita. “Girls and Puberty." WebMD. WebMD, LLC.

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Chapter 2
"5S Signs You May Need Braces.” 1st Family Dental.
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"A Puberty Timeline for Girls.” Girlology & Guyology.

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“Average Human Grows 590 Miles of Hair and Eats 35 Tons of

Food... AMAZING Human Stats.” Daily Express. October 17,
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Burhenne, Mark. “What Is Plaque and Why Is It Harmful?”

Ask the Dentist. https://askthedentist.com/what-is-plaque.
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“Calcium.” Center for Young Women's Health. Last updated

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Dahl, Andrew A. "Eye Diseases and Conditions." MedicineNet.

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"Genetics Home Reference.” U.S. National Library of

Medicine. January 23, 2018. https://ghr.nim.nih.gov/primer
/basics/gene.

Grayson, Charlotte E. "Myopia." MedicineNet.com. WebMD

Medical Reference. https://www.medicinenet.com/myopia
/article.htm. Accessed 24 Jan. 2018.

“Growing Pains.” Women's and Children’s Health

Network. Government of South Australia. July 13, 2017.
http://www.cyh.com/HealthTopics/HealthTopicDetails
ASPX ?P=114&Np=304&id=1520.

Hirsch, Larissa. "The Basics of Braces." KidsHealth. Nemours

Foundation. March 2016. http://kidshealth.org/en/parents
/braces.html.

“How Much Sun Is Enough?” SunSmart. Cancer Council

Victoria. www.sunsmart.com.au/uv-sun-protection
/how-much-sun-is-enough. Accessed 24 Jan. 2018.

Konie, Robin. “Your Body Needs Fat. Learn Why." Thank Your
Body. www.thankyourbody.com/why-your-body-needs-fat/.
Accessed 24 Jan. 2018. ‘

Lamb, Philina. “Checkup on Health." UC Davis Health.

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https://thebodyisnotanapology.com/magazine/9-common
-mistakes-parents-make-about-their-kids-weight.

“Nail Care: Grooming, Manicures & Problems.” Sutter Health.

Palo Alto Medical Foundation. www.pamf.org/teen/health
/skin/nails.html. Accessed 24 Jan. 2018.

Page, Max. "Bearded Woman Beats the Bullies, Says Facial

Hair Makes Her Feel ‘Beautiful’." Popdust. February 19, 2014.
www.popdust.com/bearded-woman-beats-the-bullies-says
-facial-hair-makes-her-feel-beauti-1889836686.html.

“Puberty: Adolescent Female." Stanford Children's Health.

www.stanfordchildrens.org/en/topic/default
?7id=puberty
-adolescent-female-90-P01635. Accessed 24 Jan. 2018.

"Tips for Taking Care of Your Skin." KidsHealth. Nemours

Foundation. http://kidshealth.org/en/teens/skin-tips.html.
Accessed 24 Jan. 2018.

Quinn, Jessie. “Teens and Skin Care: How Puberty Can

Affect Your Skin." Skincare. L'Oreal USA. June 24, 2016.
www.skincare.com/article/teens-skin-care-how-puberty
-can-affect-your-skin.

Shroff, Amita. "Girls and Puberty.” WebMD. WebMD, LLC.

March 20, 2016. https://teens.webmd.com/girls/facts-about
-puberty-girls#1. Accessed 24 Jan. 2018.

Stoppler, Melissa C. “Puberty.” MedicineNet.com.

MedicineNet. August 1, 2016. www.medicinenet.com/puberty
/article.Atm.

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"Sweating and Body Odour." Women's and Children’s Health
Network. December 12, 2016. www.cyh.com/Health
Topics
/HealthTopicDetailsKids.aspx?p=335&np=28 9
&id=3049.

"What Is Scoliosis?” KidsHealth. Nemours Foundation.

http://kidshealth.org/en/teens/scoliosis.html. Accessed
24 Jan. 2018.

Chapter 3
“What to expect when your breasts bud." Girlology &
Guyology. www.girlology.com/what-expect-when-your
-breasts-bud. Accessed 24 Jan. 2018.

Chapter 4
Fsuyker [Mirella Di Persio]. "First Vaginal Discharge: What
Teens Should Know." The Healthy Vagina. Multi-Gyn.
January 9, 2014. www.healthyvagina.com/?p=758.

“What's Vaginal Discharge?” KidsHealth. Nemours

Foundation. Last updated January 2015. http://kidshealth
org/en/kids/discharge.html.

Chapter 5
"All About Menstruation.” TeensHealth. Nemours Foundation.
http://kidshealth.org/en/teens/menstruation.html#.
Accessed 24 Jan. 2018.

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“Liner FAQs." U by Kotex. Kimberly-Clark Worldwide, Inc.,
www.ubykotex.com.au/femcare-products/liners/faqs.
Accessed 24 Jan. 2018.

Lunapads. Lunapads.com. 2018. https://lunapads.com.

Accessed 24 Jan. 2018.

MacMillen, Hayley. "Does the Moon Affect Your Period?”

Refinery29. June 20, 2016. http://www.refinery29.com
/2014/07/71005/full-moon#slide-5.

“Medical Definition of Uterus." MedicineNet.com.

MedicineNet. May 13, 2016. www.medicinenet.com/script
/main/art.asp?articlekey=5918.

“Pads and Tampons.” KidsHealth. Nemours Foundation.

Last updated January 2014. http://kidshealth.org/en/kids
/pads-tampons.html.

Sargis, Robert M. “An Overview of the Ovaries."

EndocrineWeb. Vertical Health, April 8, 2015. https://www
.endocrineweb.com/endocrinology/overview-ovaries.

“Using Your First Tampon.” Center for Young Women's

Health, Boston Children's Hospital. July 25, 2016.
https://youngwomenshealth.org/2012/09/27/tampons.

“When to Talk to Your Daughter Regarding First Period.” Sofy.

Unicharm Corporation. https://in.sofyclub.com/en/advice
/forparents/O5.html. Accessed 24 Jan. 2018.

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Winters, Leigha. "Tampons." Sutter Health. Palo Alto
Medical Foundation. Last reviewed October 2013.

www.pamf.org/teen/health/femalehealth/periods
/tampons.html.

"Your First Period (Especially for Teens)." Frequently

Asked Questions Especially for Teens. American College
of Obstetricians and Gynecologists, May 2015. www.acog
.org/Patients/FAQs/Your-First-Period-Especially-for
-Teens#menstrual.

Chapter 6
Adams, Lawrence. "Does Nutrition Affect Puberty.”
Livestrong.com. Leaf Group Ltd. June 13, 2017.
www.livestrong.com/article/540730-does-nutrition
-affect-puberty.

Bordessa, Kris. "18 Get-Off-the-Couch Games." Parenting.

com. Meredith Corporation. http://www.parenting.com
/gallery/18-fun-active-indoor-activities?page=9. Accessed
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Brittney, Lynn. “Teenager's Problems with Allergies."

SafeKids. May 13, 2012. www.safekids.co.uk
/teenagersallergyproblems.html.

Carter, Kevin A., Nathanael E. Hathaway, and Christine F.

Lettieri. “Common Sleep Disorders in Children. American
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-for-tweens-and-teens. Accessed 27 Jan. 2018.

“Common Sleep Problems." KidsHealth. Nemours Foundation.

Last reviewed August 2014. http://kidshealth.org/en
/teens/sleep.html.

“Exercise Safely." Women’s and Children’s Health Network.

Government of South Australia. October 23, 2017.
www.cyh.com/HealthTopics/HealthTopicDetailsKids
.ASPX?p=335&np=285&id=1455.

Fader, Anna. “25 Exercise Games and Indoor Activities

to Get Kids Moving.” Mommy Poppins. February 17, 2016.
https://mMommypoppins.com/newyorkcitykids/25-exercise
-games-indoor-activities-for-kids.

Friedlander, Whitney. “Nutrition for Kids During Puberty."

Mom.me. Whalerock Digital Media LLC. December 6, 2012.

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Henderson, Laura W. "Food and Vitamins for Puberty.”

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Inc. https://www.familyeducation.com/life/preteen
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Chapter 7
"Tips for Managing Your Emotions.” Lil-Lets Teens. Lil-Lets
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/articles/managing-your-emotions. Accessed 27 Jan. 2018.

152 | REFERENCES
 INDEX

A Breakfast, eating, 95-96

Acne, 6, 20, 30-31, 32, 134 Breasts
Alcohol, 107-108 bras, 50-55
Allergies, 96-97 breast buds, 11, 14, 20,
Antiperspirants, 35 45-46, 134
Areolae, 11, 45, 46, 134 different sizes, 4,49, 55
Artificial nails, 41 stage 1 development, 45
stage 2
B development, 45-46
Bacteria, 35, 36, 62, 85 stage 3 development, 46
Beautiful things, 9 stage 4 development, 47
Blackheads, 30, 134 stage 5 development, 48
Blisters, 34 Bumps, on skin, 33-34
Blood, 7, 72-73, 75
Bloodstains, 88 C
Blue foods, 94 Caffeine, 105, 134
Bodies Coalciume2d 75.134
greatness of, 8-10, 25-26 Clitoris61,62,.134
shape of, 22-24 Cold sores, 34. See also
talking about, 127 Herpes Simplex Virus
Body odor, 35 (HSV-1)
Body piercings, 37-38 Communication, 129
Braces, 37 Consent, 126-127, 134
Bras, 50-55 Cramps, 73-74

153
D Growing pains, 20-21, 135

Dandruff, 134 Growth, 4

Delayed puberty, 48, 135 Growth spurts, 11, 19-22,

Dental care, 36-37 103, 135

Deodorants, 35
Dermatologists, 31,135
Hj
Diets, 25 Hair, 4, 6, 12-13, 14, 26-29.
Discharge, 7, 62-65, 135 See also Pubic hair
Drugs, 107-108 Hands, 40-41
Hangnails, 41
E Herpes simplex virus
Ear piercings, 37-38. (HSV-1), 34

See also Piercings Hormones, 4, 7-8, 14, 29, 47,

Eating the rainbow, 92-94 2-113, 135

EqGS,/69,.70,71 Human papilloma virus

Emotions, 7-8, 112-116 CHPV), 34

Estrogen, 47, 70, 135. See Hygiene

also Hormones body, 35
Exercise, 75, 97-102, 114 dental, 36-37
Eyes, 38-40 facial, 30-31
hair, 27-28
F period care, 77-88
Fallopian tubes, 69, pubic hair, 60
71-72, 135
FOL, 24
Feelings, 7-8, 112-116 Insomnia, 106, 135
Feet, 40 Iron, 75, 95
Fiber, 75
Folates, 95 J
Food allergies, 96-97 Journaling, 116
Foods, nutritious, 92-94
Friendships, 116-121 L
Labia, 58, 59, 135
G Labia majora, 58, 59
Genes, 18, 23, 26, 49 Labia minora, 58, 59
Genitals, 135
Genital warts, 34 M
Glasses, 39-40 Makeup, 38
Green foods, 94 Manicures, 41

154 INDEX
Meditation, 115, 135 Periods
Menopause, 135 bleeding, 72-73, 75
Menstrual cups, 77, 78 and breast
Menstrual cycle, 62, 70-76. development, 47
See also Periods cramps, 73-74
Menstruation, 7, 68, 135. AGS 71
See also Periods and growth spurts, 20
Milk glands, 46 irregular, 72
Mons pubis (pubic menstrual cups, 77, 78
mound), 4, 58, 59, 136 menstrual cycle, 70-72
Moods, managing, 114-116 myths about, 89
Move Your Body pads, 77, 78, 79-81
games, 100-101 period packs, 87-88
Myopia, 39, 135 premenstrual syndrome
(PMS), 74-75
N COMpPOnS, 77,176,81-66
Nails, 40-41 timeline, 12, 14, 72, 73
Nearsightedness, 39. tracking, 75-76
See also Myopia Piercings, 37-38
Nightmares, 106 Pimples, 6, 20, 30-31, 32.
Nipples, 45, 135 See also Acne
Normal changes, 8 Plaque, 36
Nutrition, 74-75, 92-97, 114 Pores, 30
Precocious puberty, 48, 136
o Premenstrual syndrome
Oils, 6, 30-31 (PMS), 74-75, 136
Orange foods, 96 Privacy, 128-129
Ova, 69,70) 714136 Processed foods, 95
Ovaries, 11, 69, 70-71, 136 Progesterone, 70, 71
Ovulating, 62 Protein, 95, 97
Ovulation, 69, 71, 136 Puberty
body changes, 3-4, 6-8, 15
P definition, 3, 136
Pads, 77, 78, 79-81 first signs of, 11
Panty liners, 65, 79 timeline, 13-15
Pedicures, 41 what is normal, 8
Peer pressure, 50, Pubic hair, 4, 6, 12, 14, 20,
129-130, 136 28, 58-61

INDEX | 155
Pubic mound (mons U
pubis), 4, 58, 59, 136 Underwire bras, 53
Purple foods, 94 Urethral opening (urethra),
61,602,136

R Uterus, 69, 71-72, 136

Red foods, 96
Reproducing, 3 V
Reproductive organs, 69-70 Vagina, 61, 62, 69, 136
Vaginal discharge, 7,
$ 62-65, 135
Safety Vegetarians, 96-97
exercise, 101 Viruses, 33-34
social media, 131 Vision, 39-40
Sanitary napkins. See Pads Vitamin D, 32
Scoliosis, 22, 136 Vitamins, 75, 97
Shaving, 13, 29, 60 Vulva, 4, 58, 59, 136
Skin, 30-35
Skin color, 33 W
Sleep, 102-106, 114 Warts, 33-34. See also
Smoking, 107 Human papiloma
Social media, 131 virus (HPV)
Soft cup bras, 52-53 Washing
Spine, 22 body, 35
Sports bras, 52 eye makeup, 38-40
Sunscreen, 31-32 face, 30-31
Sweat, 6, 29, 35, 40 feet, 40
Swimsuits, 60 hair, 27-28
hands, 40-41
T pubic hair, 60
Talking, about Water, 102
feelings, 115, 129 Waxing, 60-61
Tampons, 77, 78, 81-86 Weight, changes in, 23-24
Tanning, 33 White foods, 94
Tartar, 36 Womb. See Uterus
Teeth, 36-37
Toxic shock syndrome Y
GSS); 85 Yellow foods, 96
Training bras, 52
Trusted adults, 115, 124-126 Z
Zine, 2S

156 INDEX
 ACKNOWLEDGMENTS

Reliving the raucous road of puberty through this book

was quite the journey. | pray the work makes it possible
for at least one girl to grow up without a body-shame
origin story. This journey could not have been possible
without the kindness of my new community in
Aotearoa, New Zealand. Thank you to Alina and Mandy,
Rod and Lyn, Matthew and Brian, and Anna for housing
me in quiet beautiful spaces that gave me the room to
complete this work while in New Zealand. Thank you to
Kiterangi Cameron for cheerleading me along and for
teaching me the Te Reo Maori word for book, pukapuka.
lam beyond grateful for my family and friends who
helped me feel a little less alone through the wizardry
of technology via video chats and Marco Polo. Finally,
thanks to the millions of girls who wake up every day
and practice loving themselves in a world that does not
always make it easy. | love you radically!
 ABOUT THE AUTHOR

SONYA RENEE TAYLOR is the Founder and Radical

Executive Officer of TheBodylsNotAnApology.com,
a digital media and education company committed
to radical self-love and body empowerment as
the foundational tool for social justice and global
transformation. Sonya is also an international
award-winning peformance poet, activist, speaker,
and transformational leader whose work continues
to have global reach. She has appeared across the
United States, New Zealand, Australia, England,
Scotland, Sweden, Germany, Brazil, Canada, and the
Netherlands. Sonya and her work have been seen,
heard, and read on HBO, BET, MTV, TV One, NPR,
PBS, CNN, Oxygen Network, New York Times, New
York magazine, MSNBC.com, Today.com, Huffington
Post, Vogue Australia, Shape.com, Ms. Magazine,
and many more. She currently resides in California
and New Zealand, where she is an inaugural fellow
in the Edmund Hillary Fellowship for global impact
change-makers. You can learn more about her
radical self-love work at SonyaReneeTaylor.com and
TheBodylsNotAnApology.com.
CPSIA information can be obtained
at www 1CGtesting.com
Printed in the USA
JSHW051600060321 9 78 52 1 666
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 GROWING UP GREAT!

; at | —
a se { sre, (aeons ualests i

FIRST THINGS FIRST—YOU HAVE AN AWESOME BODY!

As you get older you'll notice changes, and it’s only natural to wonder
what's going on. This book gives you answers to questions you may have
about this exciting journey, along with lots of practical information you'll
want to know along the way. Best of all, you'll become an ev ert on the
awesomeness of you.
Celebrate Your Body (and Its Changes, Too!) is your g\
understanding and loving your body—now and as it conti ==
change. Here's everything you need to
know about breasts and bras, your period,
hair here and there, feelings and friends, pi Ax
and so much more. You'll find support and us Sean =
encouragement in these pages that will help
you navigate this whole puberty thing. =
wi
JUV NONFICTI ===
ISBN => 2-166-6
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Think of this book as your new best
friend that will help you learn about—and | |
celebrate—your amazing, changing, one- 978166 1"521666
of-a-kind body! WWW.ROCKRIDGEPRESS.COM