Carbohydrates - macronutrient information

Carbohydrates play an important role in providing energy for the body. The tissues and organs - brain, muscle, liver, blood cells, etc. - can all be fueled by carbohydrates. The best sources of carbohydrates are fresh whole vegetables and fruits. These foods contain sugars that are bound to other beneficial nutrients like fiber, enzymes, vitamins, minerals, and phytonutrients. Thus, they are not considered refined sugars. The fiber is especially important as it prevents large blood sugar spikes into the bloodstream.

VEGETABLES & FRUITS - #1 source of healthy carbohydrates

Sadly, many people do not consume the majority of their carbs from vegetables and fruits. They consume them from junk food usually in the form of baked goods. Products like cookies, crackers, cakes, chips, candy, soda, and breads are usually high in refined carbohydrates. These are the calories that are most easily converted into unwanted fat in the body. Try to limit these sources of carbs.

Fat - macronutrient information

Dietary fat is absolutely critical to great health. The saying "fat is bad" is nothing more than a myth. The human body evolved throughout time consuming large amounts of fat from animals and plants. Listed below are some of the many reasons our bodies need fat.

* Fat helps form the 3-dimensional structure of our cell membranes

* Fat is critical for the health of our brain and central nervous system

* Fat is necessary for the formation of hormones in our body

* Fat is a great source of energy for our bodies and helps keep blood sugar stable

* Fat helps regulate our body temperature and protect our organs


What are the best fat food sources? My favorites include healthy animal meats, healthy dairy products, eggs, nuts and seeds. Eat them in their freshest, most whole form if possible.


The fats that I would recommend avoiding are trans fats and hydrogenated oils found in junk food. It is also not a great idea to eat a lot of foods containing high amounts of refined vegetable oils.

April PE Stars

These students received the most votes for April, based on their ability to show excellence in the following categories: 1. Work Eithic 2. Positive Attitude 3. Focus 4. Sportsmanship 5. Leadership



5th Grade




4th Grade




3rd Grade

Protein - macronutrient information

Protein is one of three very important macronutrients to consume in the diet. It has is vital to many important functions including:

* Building and repairing tissues such as muscles, tendons, hair, nails, and skin.

* Developing a strong immune system

* Turning on the liver and boosting metabolism

* Keeping blood sugar and appetite stable

Try to get as many fresh sources of protein as possible including: beef, chicken, pork, fish, eggs, milk, yogurt/greek yogurt, cheese, whey protein, legumes, nuts, and seeds. Whey protein in particular is looking very impressive in research studies. It is proving to be a superior muscle building-fat burning source of protein.

It is important to try to get a quality serving of protein at each meal. In particular, make sure you have protein at breakfast as it will kick-start your metabolism and help keep your blood sugar stable.

If you have any questions just post a comment below or email me at "brecker@esu4.org"

HIIT & Squats

Currently, 4th and 5th grade students are participating in High Intensity Interval Training or HIIT training. This is an awesome way to train that involves high intensity intervals and low intensity intervals of exercise. We have done 30 seconds high (sprinting)/90 seconds low (walking), and 20 seconds high/60 seconds low. Research has shown that this type of training is excellent for boosting metabolism, improving aerobic capacity, strengthening the heart, and improving overall muscular fitness. The New York Times is even talking about it. Check out the article below:

http://www.nytimes.com/2011/04/17/magazine/mag-17exercise-t.html?pagewanted=1

The NY Times also mentions "squats" as being an excellent exercise to include in a fitness routine. During our dynamic warm-up, 4th and 5th graders do squats every PE class.

* Video coming soon

Macronutrients - Protein, Fat, Carbohyrdates

Eating a variety of whole natural foods will provide you with a balance of proper macronutrients - protein, carbohydrates, and fat. Remember our bodies evolved eating foods that contain all three, and many foods naturally contain a balance of all three. It is not wise to cut out one or two of these nutrients from your diet, and solely focus on just one.

Many different populations have thrived on different percentages of macronutrients. For example, the "Inuit" people of the arctic were extremely healthy living on a diet that consisted of 50-75% of their calories coming from animal fat. They did not experience high rates of obesity and diabetes until they were introduced to processed junk food high in refined sugar. The Hunza people of the Himalayan mountains live very healthy lives eating a diet that contains 75% fiberous carbohydrates from plants and nuts. They also make their own dairy products from animals that graze freely. These two cultures are among the many that prove there is not simply one diet that works for everyone. Take a look at your family history and try to discover what your native ancestors ate to be strong, vibrant, and healthy.

In upcoming posts this week, I will briefly cover the importance of the the three macronutrients. Check back soon and don't hesitate to post comments or send me an email question at "brecker@esu4.org"

Golfing 2011