Final Student Questions of the Year! 2011-2012

If I don’t like to try new foods, what should I eat?

I have a few tips for you.  First, talk to your parents about filling the fridge and freezer with fresh, wholesome, healthy foods.  Many people don’t like to try new healthy foods because they are so used to eating the same things over and over – especially convenient processed food items.  One strategy is to get rid of the junk food so it’s not there, and replace it with healthy choices.  Another great suggestion would be to encourage your parents to get fresh food from farmers markets or even grow your own food in a garden.  It’s amazing how delicious fresh veggies and fruits taste when they are picked right off the vine!  Other than that, slowly start to try new foods.  Maybe start with one new food per month.  If you do that, before you know it you will be trying all sorts of new foods.  Part of a healthy nutritional plan is eating a variety of foods, so good luck!

What can you do to help your lungs?

One thing that might help is eating more antioxidants.  Antioxidants are found in fruits and vegetables with dark deep colors, especially blues, purples, greens, oranges, and reds.  Antioxidants help by stopping things that cause wear and tear to our body, whether it is stress, pollution, bacteria, or injury.  They are like natural protectors.  They can protect the organs in the body, including the lungs.  Also, building up your aerobic energy system helps the lungs become more powerful.  Gradually start to do more endurance activity like jogging, swimming, and biking.  This will strengthen the heart, lungs, and muscles which should lead to better breathing.

If cocoa is grown on a tree, is hot cocoa and chocolate good for you?

Cocoa that has not been refined or changed is actually pretty good for you.  My recommendation is to eat dark chocolate that is at least 60-70% cocoa.  The higher the percentage of cocoa, the healthier it is.  High quality dark chocolate contains antioxidants and minerals, and is much lower in sugar than milk chocolate (which is not good for you).

What does watermelon improve?

Watermelon is rich in the micronutrient lycopene which protects the eyes and skin from damage.  It also contains vitamins C and A which support the immune system.

Does thinking hard make you hungry?

Thinking hard actually could make you somewhat hungry.  Your brain uses up a surprising amount of glucose as it helps you learn, understand, and solve problems.  It can also think better when it is nourished with omega-3 fats found in foods like fish and walnuts.

 

 

What is the best food to eat after working out?

The most important food to eat after a workout is something with protein.  Protein helps rebuild the muscles that were broken down during the workout.  Some excellent post workout foods include whey protein, meat, eggs, cottage cheese, and milk.  

Why does muscle put on more weight than fat?

Muscle weighs more by volume.  A pound of muscle will look smaller than a pound of fat – it takes up less space.  So, someone who is very muscular may weigh as much as someone who looks fat.

Nebraska Farmers Markets

If you are interested in eating fresh healthy food this summer, check out a farmers market near you!  There are many awesome markets throughout the state with vendors selling a variety of home grown, nutritious foods.  If you go to the link below, you can search for markets in every county in Nebraska.  It is a great resource.

http://www.ourbesttoyou.nebraska.gov/farmers_markets/farmers_markets.html

If you have questions, don't hesitate to comment or email me!  Have a fun healthy summer!

Student Questions!

If you eat 10 carrots would you get really strong?

While eating 10 carrots is good for you (they have vitamin A in them which is important for the immune system), it’s not going to make you really strong.  If you want to get strong, you have to challenge your body through resistance training (push-ups, lunges, squats, planks, burpees, etc), and make sure you are eating high quality protein.  High quality protein sources would include beef, chicken, pork, fish, dairy, eggs, nuts, & beans.

What is the best exercise for you?

I really don’t think there is a best.  Different exercises improve the body in different ways.  It just depends on your goals.  If you’re looking to improve overall fitness, I would say three great ones are burpees, sprinting, and planks.

Is volleyball effective since there is not much running involved?

Volleyball is still effective for fitness as it improves reaction time, jumping ability, focus, and hand-eye coordination.

How do you improve your immune system?

Just like most things in health, you have to take a comprehensive approach.  Good nutrition (see my Eat Real Food post), exercise, quality sleep, and stress management all improve the immune system. 

If you did planks for as long as you can everyday would your whole body be stronger?

You shouldn’t do them every day because you would never give your body a chance to recover and repair.  I would do them every other day or every 2 days.  This would be a more effective strategy for improving strength.

Do push-ups improve lower body strength too?

Push-ups are primarily an upper body strengthening exercise.  Focus on lunges, squats, jumping, and sprinting to improve lower body strength. 

What is “your” favorite exercise?

That’s a tough one.  One of my favorites would be sprinting.

How does soccer benefit your fitness?

Soccer is good for improving anaerobic (quick burst) fitness, quickness, eye-foot coordination, leg strength, and to some degree endurance.

What would happen if you broke your leg?  Would it effect you the rest of your life?

It just depends on how well your body heals.  Most people can bounce back from a leg break as long as they get proper care and give their body high quality nutrition and rest. 

Can stress cause you to be sick?

It definitely can.  When we are constantly stressed, our body releases natural stress chemicals called cytokines and gene signals in our body that help us deal with the stress.  If we don’t overcome the stress, these things can weaken our immune system.  A little stress can be good, but a lot of stress is not.

If you exercised every day for 2 hours, how much fat would you burn?

Everyone’s metabolism and health status is different so there is no one answer.  As long as that person is getting plenty of quality restful sleep, and eating nutritious foods, they would definitely burn some fat.

Is music proven to help people exercise?

Music has been proven to be a strong motivating factor in regards to helping people exercise.  Just ask your friends and family if they would rather exercise in silence, or with their favorite upbeat music.  I’m willing to bet most of them would say with music!  Personally, I know I’ve been energized by music!

Eat "Real Food"

The world of nutrition can be quite vast and often times confusing.  Many people aren't sure what, where, or how to eat.  My advice is keep it simple by eating REAL food.  When I say real food, I mean food that is as natural and whole as possible. 

Examples of real food:  Fresh or frozen veggies and fruits, fresh or frozen cuts of meat, eggs, herbs, spices, nuts, seeds and dairy especially fermented dairy like cottage cheese, yogurt, and kefir.  This is what a healthy nutritional plan consists of.  If you can't grow it, pick it, hunt it, or raise it, it's probably not real food.

Skip the processed, packaged, refined junk food as much as possible.  Sure, it's convenient and tastes good, but it's far from real food.  If you don't believe me, check the ingredients list on the next packaged food product you buy and count how many ingredients you have no clue about.  Processed food is full of extra additives and sugars to keep it from spoiling on the shelves. 

Food is like instructions for your body.  It programs your body to grow, repair, rejuvenate, and thrive!  That is of course if you are eating real food.  What you put in your body has a direct effect on your health and how you feel.  The human body needs a variety of nutrients including proteins, fats, carbohydrates, vitamins, minerals, and antioxidants.  Eat a variety of the foods I listed above and you will attain all of these nutrients.  They all work in unique ways to aid the body.

I encourage everyone to visit a farmer's market this summer or even start your own garden.  Simply do a Google search for Farmer's Markets in your area and you should get the information you need.  There are also numerous free resources online about gardening.  I particularly like the method of "square foot gardening."  If you have any questions, feel free to comment below or email me!

April PE Stars

Here the students who were voted April PE Stars!  Great Work!

A PE Star is someone who shows excellence in the following qualities:

* Work Ethic
* Focus
* Positive Attitude
* Sportsmanship
* Leadership



3rd Grade Stars

4th Grade Stars

5th Grade Stars

6th Grade Stars