Strength Training is great for kids!

The National Strength and Conditioning Association and a recent study published in the scientific journal "Pediatrics" recommend strength training for kids. Using both body weight and/or additional weight (dumbbells, barbells, medicine balls) is beneficial.

The research shows that most kids age 10 and above increased their strength 20-40% when participating in a regular strength training program. The NSCA recommends strength training 2-3 times per week under the supervision of a trained professional like a physical education teacher. And if you're worried it's dangerous, don't be. Researchers discovered that strength training is no more dangerous than any other common sport kids may be involved with at a young age! Some basic strength training can be started around age 7 or 8.

Strength training is taught throughout the K-5 PE program in Syracuse. Besides increasing strength, strength training has a positive effect on metabolism, bone health, circulatory health, and self-esteem!




Study Source: http://pediatrics.aappublications.org/cgi/content/abstract/126/5/e1199

Bowling Champs!

We had some great bowling matches last week. Here are the 1st place teams!

PE Bowling 2010

Syracuse Stars

Throughout the school year, Mr. Recker and the 3rd-5th grade PE students take part in a program called "Syracuse Stars." Syracuse Stars was created to honor one student in each section of PE class. Students in each section get to vote one time for the classmate of their choice. Mr. Recker gets to vote 3 times for the student/s of his choice. When voting, students are asked to think about a classmate who has displayed the 5 Syracuse Star Qualities. Those qualities are:

1. Work Ethic - someone who tries hard, gives a lot of energy, and strives to improve!
2. Positive Attitude - someone who brings a good mood to class, is enthusiastic, confident, happy, and realizes the benefits of caring for their health!
3. Focus - someone who is on task, alert, listening, and following direction!
4. Sportsmanship - someone who wins and loses with class & dignity, treats their teammates and opponents with respect, and competes fairly and safely
5. Leadership - someone who consistently sets a great example for others and strives to go above and beyond the average

As you can see, a Syracuse Star really is a standout student! All votes are completely anonymous, as Mr. Recker does not allow students to share their votes with anyone. From here on out, a new Syracuse Star will be voted on each month. This first round of Syracuse Stars is from the start of school through the end of October. Here are the Stars!

3rd Grade




4th Grade



5th Grade

1st Qt. PE Videos - 2010

1st Qt. PE Pictures - 2010

Doane Blogging Study Week 6 - Relationships & Personal Character

Researchers from Brigham Young University recently concluded that being connected to others increases survival by up to 50%! They believe that people are motivated to take better care of themselves when they are involved and invested in others. Advanced science is also proving that positive social interaction turns on genes that promote health, while negative social interaction can turn on genes that promote inflammation in the body. There is no doubt that our relationships can be a major factor in determining our health. It really makes sense to choose our friends wisely. It also makes sense to try to be a good friend. Spend time with those who make you feel happy.

Hall of Fame College Basketball Coach John Wooden always told his players, “Be more concerned with your character than with your reputation. Character is what you really are; reputation is merely what you are perceived to be.” I have always loved this Wooden quote. I remember it whenever I feel like people are judging me unfairly or when I feel afraid to make the right choices in my life. It does not matter what others think of me. I know who I am, what I stand for, and the type of person I want to be. That is what is important. People that stand up for what is right, what is just, and what is positive in this world have high character. These people are the real role models. They are true leaders.

Do you feel like your relationships are healthy? Is social interaction important to you? Does it make you feel good to be around others like you? Do you feel you have high character? Are you more concerned with your character or your reputation? What qualities do you think true leaders should possess? Do you know anyone who is a good role model? Please share your thoughts, questions, and comments below!

Doane Blogging Study Week 5 - Brain Health

The human brain is the control center of the human body. In fact, it regulates every process that goes on within your body. It gives your body the directions for learning, moving, and even breathing! It truly is a remarkable organ.

Nutrition is a very important aspect to brain health. Your body needs certain nutrients to produce ATP (cellular energy) for your brain to run on. B vitamins, magnesium, CoQ10, and calcium are all needed to make energy. You can get these nutrients from natural whole foods. Research has also shown that eating 0.9 lbs of fruits and vegetables per day can preserve high brain function and help prevent diseases like Alzheimer’s disease.

The brain is mostly made of fat - specifically, omega-3 fatty acids. The most important omega-3 fat is called DHA. All healthy brain cells are made up of DHA. It is incredibly protective of the brain and allows the brain to function at a high level. The best sources of DHA are fish and grass-fed animals. Other good sources of omega-3s include eggs, greens, and nuts.

New brain research points to the importance of something called BDNF (brain derived neurotrophic factor). The brain releases BDNF to repair brain cells and rejuvenate brain tissue. There are three ways to increase BDNF in the body:
1. Aerobic exercise – get your heart rate up and challenge your body physically!
2. Learn something new – this challenges your brain circuitry and new connections are formed
3. Nutrition – blueberries, turmeric, and fish are three top BDNF boosters

Building and protecting the brain is very important to learning, focus, and memory. What did you find most interesting about this article? When do you feel you learn the best? How do you learn best? Please share your comments, questions, and thoughts below!

Doane Blogging Study Week 4 - Sleep & Rest

Sleep is one of the most necessary functions performed by the human body. You cannot survive without it. It is the critical time when our bodies repair, rebuild, and rejuvenate. The healing process is greatest when we sleep. Without proper restful sleep, the body is sure to break down.

Research out of New Zealand and the University of Michigan found that children who get less than 9 hours of sleep per night are at a much greater risk for weight gain. When the body does not get the rest it needs, metabolism is disrupted. It is then hard for the body to use food for energy. Instead it begins to store it as fat. This raises the risk of obesity and Type 2 Diabetes.

Poor sleep problems lead to poor mood and concentration, tiredness, and greater stress levels. The Cleveland Children’s Sleep and Health Study found that when the body feels this way, food cravings also increase. This causes many people to eat junk food unnecessarily.

When you get enough sleep you will get along with others better, your brain will work better, and you will have more energy. Your immune system will also be stronger and you will recover from exercise and injury faster.

Did you know sleep was so important to the body? How many hours of sleep do you get each night? How do you feel when you don’t get enough sleep? Please share your thoughts, questions, and comments below!

Doane Blogging Study Week 3 - Food

The food we eat is immensely important to our health. In fact, food can actually turn on genes in our body that cause our cells to function properly or cause them to malfunction. Food contains information or directions for our body. It all comes down to the choices we make. A diet rich in fresh whole, natural foods programs the body to work the way it was designed to work. A diet rich in processed junk food programs the body to break down.

Whole foods like fruits, vegetables, nuts, seeds, eggs, and meat are all great whole food choices. Meat, eggs, nuts and seeds provide great sources of protein and fat to help nourish and rebuild tissues and cells in the body. Fruits and vegetables are rich in phytonutrients, vitamins, and minerals to protect the body from harmful free radicals. Many research studies have proven that fruits and vegetables can boost the immune system, protect vital organs including the brain and heart, and lower the risk of all lifestyle related diseases like cancer, heart disease, and type 2 diabetes. The best diet includes a variety of these whole foods to ensure a broad spectrum of nutrients to aid, protect, and repair the body. Growing your own food in a garden or farmers markets are the two best sources to obtain fresh healthy food.

Processed food is generally unhealthy and should be limited to stay healthy. Read the ingredients list and nutrition facts before you purchase something. A diet that includes a lot of sugar, white flour, hydrogenated oils, preservatives, additives, artificial colors and sweeteners is very detrimental to the body. This is like filling up your gas tank with sludge. It is the wrong fuel that can cause the body’s systems to malfunction. If you couldn’t grow it, pick it, or hunt it 300 years ago, chances are it’s not very good for you.

Below is a list of 5 “superfoods” that I highly recommend. They are packed full of powerful nutrition to help you feel awesome! Check them out!

1. Blueberries – The U.S Department of Agriculture has found that the phytonutrients in blueberries can boost the immune system, improve metabolism, improve circulation, prevent bone loss, protect the brain, and fight cancer.
2. Cruciferous vegetables – Broccoli, cauliflower, cabbage, and brussel sprouts are included in this family. They contain powerful phytonutrients that have been shown to help prevent cancer.
3. Walnuts – Walnuts contain many minerals, vitamins, and fats that nourish the brain and nerves in the body. They’ve been called “brain food” in Asian cultures.
4. Eggs – Eggs are an awesome source of protein and fat-soluble nutrients. They contain protein for tissues and the immune system, carotenes to protect the eyes and skin, and choline to build healthy brain cells.
5. Avocados – Avocados contain over 20 different vitamins, minerals, fats, and phytonutrients. They can be eaten in many different ways, and are sure to boost your immune system.

Did you know that food contains instructions for your body? How important is eating healthy to you? Do you ever check the ingredients and food label before you purchase or eat something? What types of healthy foods do you enjoy? Please share your thoughts, comments, and questions below!

Doane Blogging Study Week 2 - Stress, Mood, and Play

How is your mood? Do you feel happy, energized, and ready to take on the challenges of the day? Being in a good mood helps us feel well. It allows us to think clearly, communicate with others, and enjoy all life has to offer. One of the biggest reasons for a poor mood is stress.

Too much stress makes us feel irritated, bothered, worried, angry, upset, and grumpy. Basically, we become overwhelmed by life’s challenges. When stress reaches this point, inflammatory signals in the body run too hot and can damage our health. Almost every organ and tissue in the body can be negatively affected by too much stress, including the brain, heart, nerves, and skin.

So what can we do to stop the wear and tear that stress can cause on the body? The number one thing to combat stress is energy. When our bodies make energy well, we can meet emotional and physical demands better. You can help your body create more energy by exercising and eating a variety of fruits, vegetables, and quality protein like meat and eggs. These foods contain nutrients like B vitamins, magnesium, and carnitine, which help make energy and protect the nerves.

Aside from a good diet and exercise, taking the time to play is an important part of controlling stress and enhancing mood. Play simply means having fun, relaxing, and taking the edge off life. A research study in New Zealand found that workers were 82% more productive, and they slept better after taking a vacation. An article in the New York Times described how taking the time to relax and play can boost the immune system. In Australia, it was found that those who took breaks had better blood circulation and a healthy body weight. Try to discover activities that you enjoy. Sports, playing an instrument, dancing, gardening, playing a yard game, fishing, and reading are all examples of play. Taking the time to play is also a great way to bond with your friends and family, thus improving your relationships.

Find a way to forget about your worries. Some people enjoy calming music along with deep long breathes to relax. Some enjoy prayer or another form of meditation. Still others just need to laugh, which has always been a wonderful remedy to cheer up. There are many options available. The important thing is to try not to let stress overwhelm you. It is a natural part of life. In fact, a little bit of stress each day is good for us. We just have to find ways to keep it at a healthy level.

What stresses you out the most? How do you deal with that stress? What are your favorite ways to play and relax? What puts you in a good mood? Please share your comments, questions, and thoughts below!

Doane Blogging Study Week 1 - EXERCISE!

Exercise! Is it really that important? Does it actually do anything for us? Is it necessary to be healthy? The big answer is YES! Making the choice to exercise is one of the most important decisions we face every day. It can make a huge difference in how our bodies feel. There are hundreds of books and scientific studies a person could read to find out about the awesome power of exercise and its effects on the human body. Below you will read about some of the most important reasons to include exercise in your life every week. As you read below, think about how important these things are to you.

1. Exercise teaches our bodies to move better! Humans were meant to move. Throughout our history, we have always been on the move, whether it was to search for food and shelter, or to explore new lands. We have never been people who sit for long periods of time. Running, jumping, hopping, skipping, crawling, lifting, pushing, pulling, and swimming are all great ways to improve your mobility! Your muscles, bones, and tissues will become stronger, and you will be more physically fit!

2. Your brain will work better! The University of Chile found that exercise causes the release of BDNF (brain derived neurotrophic factor) in the brain, which acts to rejuvenate and repair brain cells. Exercise also increases the amount of oxygen and nutrients to the brain which helps build new healthy brain cells.

3. Exercise makes you happy! The University of Bonn in Germany discovered that exercise helps the body release endorphins and dopamine in the brain, which gives you a feeling of relaxation and pleasure. Endorphins also act as a powerful natural pain reliever.

4. Exercise creates energy! When you exercise consistently, your body learns that it needs to have more energy on reserve. Therefore, the more you exercise, the more energy your body will make.

5. Exercise boosts your immune system! Researchers at Appalachian State University found that people who were physically fit had better working immune cells. This means you will be able to fight off bacteria, viruses, and other foreign invaders much easier.

6. Exercise protects your heart! Researchers from the University of Rochester School of Medicine found that exercise strengthens and relaxes arteries. When your heart starts to beat fast, your body releases something called eNOS, which allows blood to flow easier throughout the body.

7. Exercise allows your body to detoxify!. Pollution is something we all come in contact with. Sweating and breathing hard are two great ways to eliminate environmental toxins from the body.

8. Exercise improves your metabolism! When we exercise, it is much easier for our bodies to use food as energy. Researchers from Taiwan found that consistent exercise allows the body to use food to power our cells, instead of storing it as fat.

You’ve just read some of the wonderful benefits of exercise. Which of these things are most important to you? What are your exercise goals? Does this information make you want to exercise? What is your favorite way to exercise? Please write your thoughts, comments, and questions below!

Mr. Recker's Garden - August 3 Update!

My garden is doing quite nicely. We're currently getting a nice supply of tomatoes, green beans, and squash. We've also had some green peppers and blueberries. Cucumbers, sweet corn, carrots, peas, eggplant, cantaloupe, and zucchini is on the way. Check out the video below to see for yourself!

Did you plant a garden this summer? If so, how is it doing? If not, have you visited any of the farmers markets across the state? Those are the two best ways to acquire fresh, local, well-raised food that promotes great health? Tell me about your gardening or farmers market experiences this summer in the comments section.

Circuit Training Summaries

Post your circuit training summaries below: How was the overall experience? Would you use circuit training as part of your exercise routine in the future? What questions or comments do you have?

Mr. Recker's Garden!

Check out the video below of my awesome garden! I had a small space in the back of my home that needed a lot of work. After clearing out the weeds and rocks, I remineralized the soil using Azomite rock minerals, OceanSolution elements, compost, peat moss, and topsoil. The plants are looking great so far and will hopefully produce a great harvest! Garden veggies are the freshest, healthiest food you will find anywhere - straight off the vine! This summer I planted: Blueberries, Buttercup Squash, Tomatoes, Blackberries, Sweet Bell Peppers, Cucumbers, Cantaloupe, Summer Squash, Sugar Snap Peas, White Sweet Corn, Green Beans, Zucchini, Carrots, and Eggplant

Doane College Assignment below

The 3 blog posts below are for an assignment through Doane College. I am currently taking a class that requires me to integrate technology into lesson plans.

The Healthy Physical Activity/Exercise

Post your paragraph about your healthy physical activity/exercise below in the comments section! What did you do and how did your family react? Remember, it must include four complete sentences.

A Healthy Family Meal

Post your paragraph about your healthy family meal below in the comments section! What did you prepare and how did your family react to it? Remember, it must include four complete sentences.

A Healthy Stress-Relieving/Relaxing Activity

Post your paragraph about your healthy stress-relieving/relaxing activity below in the comments section! What did you do and how did your family react? Remember, it must include four complete sentences.

Farmers Market Time!

5 Great Reasons to support Farmers Markets in Nebraska:

1. Fresh Food! Everything is picked the day before. It will be the highest quality food you will find anywhere.

2. Tastes Great! When you get food that is grown sustainably, often times organically, the taste is exceptional.

3. Nutritious! When food is grown with care and picked fresh, it is always more nutritious. You will be getting more of those important phytonutrients, vitamins, minerals, and enzymes when you consume food from the markets.

4. Supports Nebraska growers and farmers! This is a wonderful way to support your local state economy.

5. Atmosphere! Farmers markets bring out all kinds of people who are looking to enjoy the day and have a good time. It really is fun to walk around and enjoy everything going on.



Here are some locations and times for Farmers Markets near you:

Lincoln Haymarket Farmers Market
335 N. 8th St. in the Haymarket
Saturdays 8 am-12 pm

Lincoln Community Crops Farmers Market
Pentzer Park (2 blocks North of 27th and Holdredge)
Thursdays 4:30-7:30 pm

Lincoln Old Cheney Road Farmers Market
55th and Old Cheney (behind the Racquet Club)
Sundays 10 am-2 pm

Omaha Village Pointe Farmers Market
168th and West Dodge Road
Saturdays 8 am-1 pm

Omaha Old Market Farmers Market
11th and Jackson St.
Saturdays 8 am-12:30 pm

Leave a Comment or Question

You can leave a comment or question for Mr. Recker at any time! Simply follow the instructions below:

1. Below each post, you will see "comments" at the bottom of the post. Click on "comments."
2. After clicking on comments, a white box will appear with the words "Post a comment" directly above it. Type in your comment or question in the white box.
3. Below the white box you will see the words "Comment as: Select Profile." Click on "Select Profile" and scroll down to "Name" if you would like to leave your name by your comment, or "Anonymous" if you would like to remain private.
4. Click on "Post Comment" to post your comment or question to the blog.

Mr. Recker will then have to approve your comment or question before it is officially posted. You will not see your comment/question show up until Mr. Recker has done this, so it may be a day or so before you see it. After he approves it, Mr. Recker will comment back to you and/or answer your question!

Superfood #5 - Eggs

Forget the negative rumors you've heard about eggs. Eggs are in fact a wonderful food. They are packed with protein, phytonutrients called carotenes, and choline. In addition to these nutrients, there are about 15 other essential vitamins, minerals, and fats that make up the incredible, edible egg.

Most of the nutrients in an egg are found in the yolk. The darker the yolk, the more nutritious the egg is. Darker yolks indicate a higher amount of carotenes. Eggs are especially high in carotenes zeaxanthin and lutein. Both of these nutrients are outstanding at protecting the eyes and skin. They are potent antioxidants.

Protein in the eggs is vital for muscle repair, immune system function, energy, and metabolism. In fact, if you eat protein at breakfast, you will have better energy throughout the day, better mood, stable blood sugar, and reduced inappropriate food cravings. Each egg provides over 6 grams of protein!

Choline is an awesome nutrient for the brain and cardiovascular system. Your brain cells require choline to function well and stay energized. You will have better thinking skills and memory with added choline in your diet - another reason to have eggs before school! Choline works in the blood vessels by stopping fat from sticking together. It prevents plaque from building up in the arteries and organs! It also gets rid of something called homocysteine, which can harden the blood vessels.

Hands down, the best eggs are from pasture-raised chickens. These are chickens that are allowed to freely roam the farm. They are not kept in restrictive cages. Ask your local farmers if any of them "pasture-raise" their chickens and buy from them! Remember, fresher is usually always better, and it certainly is with eggs. Fresh pastured eggs are more nutritious and they taste the best!

Reaction Time

This Rocket Workout featured the students using "reaction balls" to work on their reaction time. Reaction balls are rubber balls that have bumps all over them. When they land, they will bounce in any direction, thus making the students quickly react to scoop or catch the ball. The goal is to catch the ball before it bounces away from you and comes to a stop.

Golf Highlights

Check out some pictures and videos from the Golf unit. We worked on swing mechanics for several weeks. Students enjoyed a variety of challenges swinging 7 irons and putters.

Walk/Jog/Sprint Intervals

In April we spent several weeks walking, jogging, and sprinting outside. Interval training was used often. The students mixed walking and jogging or walking and sprinting intervals into their outdoor training. An example would be walking for 30 seconds, then jogging for 30 seconds, and then repeating. Some students pushed themselves to do nothing but jog and sprint, making for a very intense aerobic + anaerobic workout.

Caveman Workout

Check out this awesome "Caveman" Rocket Workout where the students are carrying logs and throwing boulders! Ok, so our logs are weighted bars and our boulders are medicine balls, but we like to use our imagination in elementary school!

Superfood #4 - Avocados

In the past couple years, the avocado has become one of my favorite superfoods. It is an amazing fruit that provides a plethora of vitamins, minerals, and phytonutrients. Avocados will provide you with:
* potassium for muscle contraction and healthy blood pressure
* vitamins A, D, E, and K for a powerful immune system
* monounsaturated fats including oleic acid which are great for the heart - oleic acid may prove to be a key nutrient in battling cancer cells
* fiber to clear toxins and promote a healthy GI system

Interestingly, there have been studies proving that avocados help the body absorb fat-soluble nutrients like carotenes, lycopene, and lutein better. In March 2005, the Journal of Nutrition found that adding an avocado to your salad can increase the absorption of those nutrients 5-15 times!

An avocado that is ready to eat should be slightly soft, but not have any cracks or sunken dents. If it has a slight neck (instead of being rounded on top), there is a good chance it was tree ripened and may have better flavor. If your avocado is ripe, it will last about a week in the fridge. Expect a creamy, buttery type consistency, and a nutty flavor from your avocados. They are awesome on salads and sandwiches. They are a great substitute for mayo. And of course, they are the key ingredient in guacamole, which can be put on just about anything to make it taste better.

As for preparing, take a knife and simply slice the avocado in half lengthwise. Twist open, remove the pit, and scoop out the flesh. If you don't want your avocado to brown up from oxidation, you can sprinkle a little lemon juice or vinegar on it.

Putting Lesson - Miniature Golf Course

Recently, our teacher assistant Mike delivered an awesome putting lesson to 3rd grade students. He discussed and demonstrated proper putting technique, and then described the miniature golf course that he created in the gym. The students had an awesome time and improved their putting skills. Check out the lesson in the pictures and videos below!

#6 Exercise is great because...

it makes you happy! Exercise IMPROVES YOUR MOOD by releasing neurotransmitters and endorphins in your body that help you relax, make you feel happy, relieve pain, and energize you. That's one reason healthier people are happier people. They also sleep better too!

Superfood #3 - Walnuts

If you like nuts, walnuts are a great choice. They are packed with essential fatty acids, trace minerals, vitamins, protein, and phytonutrients. They have a nice mild flavor and are great raw. Add them to your salad, stir fry, yogurt, fruit salad, or any other dish of your choosing.

Some Asian cultures refer to walnuts as "brain food." Studies involving walnuts have shown an increase in memory and cognitive function. This most likely stems from the nutrient content in the walnuts. Nutrients like omega-3s and magnesium found in walnuts can have a very positive effect on the brain. They have been shown to relax nerves and improve mood.

Walnuts are also high in vitamin E and ellagic acid. These nutrients, combined with the omega-3s and magnesium, have proven to support heart health, lower inflammation, and prevent disease. Several studies have been published showing walnuts can help blood vessels relax. There are also studies suggesting that walnuts can play a role in fighting breast and prostate cancer.

Superfood #2 - Cruciferous Vegetables

Cruciferous vegetables include broccoli, cabbage, cauliflower, brussels sprouts, kale, horseradish, watercress. These vegetables have potent anti-cancer nutrients in them. When incorporated weekly into the diet, they can play a key role in the prevention of many types of cancers, especially breast and prostate cancers.

Specifically, the anti-cancer phytonutrients (plant nutrients) I am talking about are the glucosinolates. Glucosinolates act as natural protection for the plant from insects, animals, pollution, or anything else that could hurt the plant. When we eat these foods, our digestive system breaks down the glucosinolates and converts them into protective compounds that our bodies can use. The most powerful glucosinolate compounds include Indole-3-carbinol, diindolylmethane, and sulforaphane.

Besides aiding in the prevention and treatment of cancer, cruciferous veggies have also been shown to lower inflammation throughout the body, and help the liver clear toxins from the body. I highly recommend eating cruciferous veggies every week. My favorite way to eat them is steamed, but any way you eat them will benefit your health!

Superfood #1 - Berries (especially blueberries)

Berries are antioxidant powerhouses. The dark blue and red pigments you see are packed full of powerful plant nutrients called phytonutrients. There are many different kinds of phytonutrients in plant foods. Specifically to berries are anthocyanidins. Anthocyanidins are the key factor in berries that protect your body from free radicals - those oxidative chemicals that wear away on your cells. This means that your body will be internally protected from that damage. Blueberries, strawberries, raspberries, blackberries, and cranberries are all phenomenal choices.

There is a vast amount of research that is coming out, specifically on blueberries. Blueberries contain the highest amounts of anthocyanidins, as well as another nutrient called pterostilbene. Pterostilbene has been proven in research to aid the body in burning fat for energy, and in reducing colon cancer in animals. Other notable research on blueberries has found that they help increase circulation, protect the blood vessels, protect the brain, and prevent bone loss. Fresh blueberries are always best, with fresh-frozen (picked and then immediately frozen) being your next best choice.



Kara B. Duffy, Edward L. Spangler, Bryan D. Devan, Zhihong Guo, Jonna L. Bowker, Anne M. Janas, Adrienne Hagepanos, Robin K. Minor, Rafael DeCabo, Peter R. Mouton, Barbara Shukitt-Hale, James A. Joseph, Donald K. Ingram A blueberry-enriched diet provides cellular protection against oxidative stress and reduces a kainate-induced learning impairment in rats. NEUROBIOLOGY OF AGING 2008 November Volume 29, Issue 11, Pages 1680-1689
Laboratory of Experimental Gerontology, Intramural Research Program, National Institute on Aging, National Institutes of Health, 5600 Nathan Shock Drive, Baltimore, MD 21224, USA.

Joseph JA, Fisher DR, Cheng V, Rimando AM, Shukitt-Hale B. Cellular and Behavioral Effects of Stilbene Resveratrol Analogues: Implications for Reducing the Deleterious Effects of Aging. J Agric Food Chem. 2008 October Epub ahead of print.
U.S. Department of Agriculture

Devareddy L, Hooshmand S, Collins JK, Lucas EA, Chai SC, Arjmandi BH. Blueberry prevents bone loss in ovariectomized rat model of postmenopausal osteoporosis. J Nutr Biochem. 2008 March E pub ahead of print.
Nutrition, Food and Exercise Sciences, Florida State University, Tallahassee, FL 32306, USA.

Fresh, Natural, Whole Foods

To achieve a quality level of health, it is important to try to tip the scales in favor of fresh, natural, whole foods. Fruits, vegetables, meats, eggs, nuts, seeds, and dairy foods that are fresh, natural, and whole, are also the best for our health. They taste better and contain more nutrients to aid our body in feeling good and working properly.

* FRESH * Fresh food is food that is at a perfect stage to eat. It is vine-ripe, hasn't been stored for a long time, has a healthy texture and a beautiful color, is free of aging/bruising/mold, and tastes great. An apple picked off your backyard apple tree is a fresh food. A dozen eggs gathered in the pasture yesterday by a local farmer is a fresh food. A bag of corn chips sitting on the grocery store shelf is not a fresh food. In fact, there is a good chance those corn chips were made from corn that is years old.

* Natural * A natural food is simply anything found in nature that is edible. If we could have hunted or gathered it 1000 years ago, it is a natural food. Vegetables, fruits, nuts, seeds, berries, and meats would all be considered natural. They are at their best when they are kept in their original form. Don't be fooled by processed foods that claim their products are "all natural." Check the ingredients list. If you see numerous ingredients that you can't pronounce or have never heard of, it is not a natural food.

* Whole * A whole food is one that is not altered or changed. For example, a real fresh orange is a whole food. A glass of orange juice is not a whole food. It is the sugar and liquid from the orange, minus the fiber, enzymes, and a good portion of the vitamins and nutrients. Go for the real deal more often than not. Whole fruits and vegetables are two of the most powerful foods for improving health!

The more you can consume fresh, natural, whole foods, the better off you will be. These are the foods that your body recognizes. These are the foods that contain the most nutrition. These are the foods that turn on gene switches in our body that promote health and well-being!