Awesome Food = Berries!

In the past decade, research on berries has been very exciting to read. Blueberries, strawberries, blackberries, raspberries, and hawthorn berries are all proving to be awesome foods to eat. The research has suggested that they may play a significant role in protecting the heart and brain. The latest research in the journal Circulation is proving this to be true again.

Harvard researchers followed women age 25-42 for 18 years to determine if any nutritional factors affected their heart health. They discovered that women who ate three or more servings of a combination of blueberries and strawberries per week had a 32% decreased risk of heart disease.

Berries have awesome nutrients called anthocyanins in them, which can be very protective to the heart and brain. If you get a chance to include fresh or fresh-frozen berries in your meals, please do it. Whenever you see a fruit or vegetable with deep dark colors (blues, purples, reds,) it is a good indicator that it has some nutrients in it that will be of value to your health.

Reference:

Aedín Cassidy, et al. High Anthocyanin Intake Is Associated With a Reduced Risk of Myocardial Infarction in Young and Middle-Aged Women Circulation  2013 January
Harvard School of Public Health

More TV = Less Power in Children

A recent study published in the Journal of Behavioral Nutrition and Physical Activity suggests that more television watching in early childhood leads to less explosive leg strength (power) in middle childhood.  Over 1300 2nd grade children who took part in the study in Quebec performed a standing long jump or "broad jump" test to measure their power.  The results were compared to how much television they watched when they were several years younger  This is the same test used in the grades 3-6 Rocket Fitness Program.

The results of this study make sense. If you're spending too much time on the couch, your explosive leg muscles (gluteals, hip flexors/extensors, hamstrings, quadriceps) aren't doing much work, and therefore won't be as powerful as someone who is more active.  If you want to jump higher and run faster, shut the television off and get active! 



Reference:
Fitzpatrick et al. International Journal of Behavioral Nutrition and Physical Activity 2012, 9:87
http://www.ijbnpa.org/content/9/1/87

Soccer Games + Basketball Dribbling

Soccer Games

Bowling & Soccer Skills

2013 Student Questions - Round 2

Question:  Does brushing your teeth help your health?

Answer:  Sure!  I would also definitely recommend flossing, as research has shown that it can prevent plaque from entering the bloodstream through damaged gums.  Brush & floss daily!


Question:  Is it ok to eat candy and then run?

Answer:  This is actually an interesting question.  While I never promote eating candy, if you're going to have sweets, it's best to have them right before or after exercise.  This is because when we exercise we become more insulin sensitive.  This simply means that our body can use the sugar better for fuel, rather than storing it as fat.



Question:  How can I improve my acceleration?

Answer:  There are many great techniques for improving acceleration.  One we will be doing in PE soon is called "Get Up & Sprint."  To start the drill, lay down on your stomach.  When somebody gives you a signal (whistle, word, music, etc.), get up as soon as possible and sprint for about 10 yards.

2012 Middle School Boys Basketball Results

Thanks to all the middle school boys who played basketball this year.  It was a pleasure to coach you, and a lot of fun!  Remember, it's not all about winning.  It's about improving little by little, progressing in your ability, and becoming a better person through it all.  Coach John Wooden yet again, said it best:

"When you improve a little each day, eventually big things occur.  When you improve conditioning a little each day, eventually you have a big improvement in conditioning.  Not tomorrow, not the next day, but eventually a big gain is made.  Don't look for the big quick improvement.  Seek small improvements one day at a time.  That's the only way it happens - and when it happens, it lasts."

While wins and points are far from all that matters in the game of basketball, here are those statistics for those that are interested.

2012 Middle School Boys Basketball Results

 A-Team Record:  8-2

Syracuse            24

Auburn              26

Scoring:  McWilliams 1, Bayliss 2, Roberts 7, Heitkamp 6, Zastera 8

Syracuse            33

JCC                    23

Scoring:  Cary 3, Roberts 14, Heitkamp 8, Zastera 4, Zoller 2, Brinkman 2

Syracuse             56

Ashland              21

Scoring:  Cary 1, Roberts 19, Ryan 4, Heitkamp 13, Zastera 6, Kuhr 4, Brinkman 6, Clayton 3

Syracuse            33

Plattview            29

Scoring:  Cary 2, McWilliams 2, Roberts 12, Ryan 1, Heitkamp 6, Zastera 2, Kuhr 4, Brinkman 2, Clayton 2

Syracuse            39

Conestoga          13

Scoring:  Cary 2, McWilliams 4, Bayliss 2, Roberts 6, Ryan 3, Heitkamp 11, Zastera 6, Zoller 2, Kuhr 2, Clayton 2

Syracuse                        40

Raymond Central          13

Scoring:  McWilliams 2, Bayliss 4, Roberts 11, Ryan 5, Zastera 2, Zoller 2, Brinkman 10, Clayton 4

Syracuse            49

Palmyra            35

Scoring:  Cary 4, McWilliams 1, Bayliss 2, Roberts 19, Heitkamp 13, Zastera 6, Zoller 2, Clayton 2

Syracuse                        31

Lincoln Christian          30

Scoring:  Cary 2, McWilliams 2, Roberts 18, Heitkamp 5, Kuhr 2, Brinkman 2

Syracuse            27

Falls City           34

Scoring:  Cary 3, McWilliams 2, Roberts 2, Ryan 3, Heitkamp 7, Brinkman 6, Clayton 4

Syracuse            42

Auburn              29

Scoring:  Cary 3, McWilliams 3, Roberts 7, Heitkamp 12, Zastera 2, Zoller 4, Kuhr 2, Brinkman 7, Clayton 2

B-Team Record:  5-1                        C-Team Record: 3-1

Syracuse B            26

Auburn B              11

Scoring:  Jensen 5, Hemje 5, Zoller 4, Buller 4, Goering 2, Frederick 2, Ryan 2, Pester 2

Syracuse C            17

Auburn C               8

Scoring:  Wilkinson 6, Hallstrom 4, Bridgmon 3, Lindsey 2, Teten 2

Syracuse B            26

JCC B                    13

Scoring:  Buller 5, Frederick 4, Jensen 4, Lyon 3, Pope 2, Pester 2, Stofer 2, Hemje 2, Kendall 2

Syracuse B            41

Ashland B             12

Scoring:  Buller 9, Frederick 9, Ryan 7, Hemje 6, Stofer 3, Pope 3, Pester 2, Lyon 2

Syracuse C            25

Ashland C              4

Scoring:  Mueller 12, Hallstrom 6, Lindsey 6, Wilkinson 2

Syracuse B            29

Plattview B           11

Scoring:  Frederick 6, Goering 5, Jensen 4, Buller 4, Lyon 3, Ryan 2, Stofer 2, Kendall 2, Zoller 1

Syracuse C            7

Plattview C            5

Scoring:  Hallstrom 3, Lindsey 2, Mueller 1, Bridgmon 1

Syracuse B            44

Conestoga B          13

Scoring:  Goering 8, Frederick 7, Jensen 6, Stofer 6, Kendall 5, Buller 4, Hallstrom 3, Pester 2, Pope 2, Wilkinson 1

Syracuse B                        16

Lincoln Christian B           28

Scoring:  Pope 6, Jensen 3, Lyon 3, Hemje 2, Kendall 2

Syracuse C                        12

Lincoln Christian C           16

Scoring:  Mueller 8, Kruse 2, Hallstrom 2