August/September PE Stars!

The Syracuse PE Star Student awards are once again being handed out this year in grades 3-6.  At the end of each month, Mr. Recker and the students of each physical education class cast their individual confidential votes for the student they think showed the highest degree of excellence in the following qualities:  Work Ethic, Positive Attitude, Focus, Sportsmanship, and Leadership.  The students featured below were voted the first stars of the year.  They each received a character-motivating wristband along with a certificate for being named the PE Star by their class.  Congratulations and keep up the great work!

3rd Grade Stars

 

4th Grade Stars

5th Grade Stars

6th Grade Stars

Eat breakfast, Improve Mental Concentration!

New research suggests that eating breakfast can help people maintain brain power throughout the morning and day.  Korean researchers found that those subjects who ate breakfast, compared to those who didn't, performed better on cognitive tasks, including those that involved reaction time.  The breakfast eaters also had better mood throughout the day.  One other interesting finding from this study showed that exercise in the morning kept food cravings away.  This could also lead to better mental performance as there would be no interruption from a hunger signal hitting the brain.  Looks like breakfast and exercise make a wonderful combination!

Another study done with over 1,000 school children ages 6-16 in the United Kingdom discovered similar results.  Once again, study results showed that breakfast can lead to improvements in cognitive function including memory and focus.

As I've talked about before, the best choices for breakfast are whole foods with a variety of nutrients.  My top picks are eggs with veggies, sausage, ham, bacon, berries, & oatmeal.  A smoothie with whey protein, greens, and berries also makes a great choice.  Throw in a little olive oil or coconut oil for an additional nutritional zing!

 

Veaseay RC, Gonazalez JT, Kennedy DO, Haskell CF, Stevenson CS. Breakfast consumption and exercise interact to affect appetite, cognitive performance and mood later in the day. Appetite 59 (2012) 618–638.

Wesnes KA, Pincock C, Scholey A. Breakfast is associated with enhanced cognitive function in schoolchildren. An internet based study. Appetite. 2012 Aug 15;59(3):646-649.

Does Aerobic Fitness = Higher IQ?

The University of Gothenburg in Sweden recently discussed the results of a study that looked at the relationship between aerobic fitness and IQ in teenagers.  After evaluating data of over 1 million 18 year olds, results suggested that the students who maintained the best aerobic fitness between the ages of 15-18 had the best IQ's at age 18.  These students were more likely to succeed in college and the job world.  Interestingly the study also found that fitness was a more important factor in determining intelligence in twins, rather than genetics.  This was true even in identical twins!

In PE class, we discuss how exercise can improve the brain.  When you exercise, there is an increase in oxygen and nutrients to the brain.  Research has also shown that a substance known as BDNF (brain derived neurotrophic factor) is released in response to vigorous exercise.  BDNF acts to rejuvenate brain cells and strengthen the connections between brain cells.

The researchers concluded the following:  "“The results provide scientific support for educational policies to maintain or increase physical education in school curricula,” Pedersen said. “Physical exercise should be an important instrument for public health initiatives to optimize cognitive performance, as well as disease prevention at the society level.”

Maria A. I. Åberga, Nancy L. Pedersen, Kjell Toréne, Magnus Svartengrenf, Björn Bäckstrandg, Tommy Johnssonh, Christiana M. Cooper-Kuhna, N. David Åberga, Michael Nilssona, and H. Georg Kuhna. Cardiovascular fitness is associated with cognition in young adulthood. Proceedings of the National Academy of Sciences.  2009 November
Institute of Medicine, Sahlgrenska Academy, University of Gothenburg, SE-405 30 Gothenburg, Sweden.

Vitamins & Physical Fitness

A new study from researchers in Spain included over 1,000 teenagers ages 12.5-17.5 to study the correlations between physical fitness and micronutrient levels.  Micronutrients are very important nutrients found in fresh whole foods.  These nutrients include vitamins, minerals, and antioxidants.  The researchers found that if the teens were lacking key nutrients like vitamin A, vitamin C, iron, beta carotene, and vitamin E, their strength and cardiovascular fitness declined.  This makes sense because many of these nutrients protect our bodies from the oxidative stress that exercise causes.  Essentially, the higher the antioxidant level, the harder a person can work.


Reference:  L. Gracia-Marco, J. Valtuena, F. B. Ortega, F. R. Perez-Lopez, G. Vicente-Rodriguez, C. Breidenassel, M. Ferrari, D. Molnar, K. Widhalm, S. De Henauw, A. Kafatos, L. E. Diaz, F. Gottrand, G. Maiani, P. Stehle, M. J. Castillo, L. A. Moreno. Iron and vitamin status biomarkers and its association with physical fitness in adolescents. The HELENA study Journal of Applied Physiology  2012 June  http://jap.physiology.org/content/113/4/566.full
University of Zaragoza, Spain.

Helping Your Body Recover

If you are a super active person who engages in many strenuous physical activities throughout the day, it is important that you are helping your body recover from that activity.  Remember, anytime you exercise vigorously or complete a challenging physical task, you are breaking down the body to some extent.  This “minor damage” to the body can actually be a very good thing as long as your body is allowed to repair and rejuvenate.  If you are properly recovering, your body should become stronger and healthier.  Here are three important factors to consider:

Sleep – The number one time period in which the body heals, repairs, and grows is when you are fast asleep.  There are many important hormones in the body involved with the repair process including human growth hormone, which could also be called the “repair hormone.”  Your body releases this hormone to stimulate healing from the wear and tear your body experienced during the day.  Elementary kids need 9-10 hours of sleep per night, teens need 8-9 hours, and adults need 7-8 hours.  If you are not making the time to sleep, plan on making the time to be sick and tired.

Nutrition – The food we put in our bodies has a direct affect on our energy, immune system, growth & repair function, and mood.  It is important to eat as many whole real foods as possible.  Avoid the junk whenever possible.  Junk would include cookies, cakes, chips, crackers, candy, pop, or anything else filled with mysterious ingredients found in a package.  It is especially important that athletes get adequate protein.  Protein provides essential nutrients that build and repair body structure, including muscle tissue.  The two most important times to get protein in the body are at breakfast (to boost energy & nourish the body first thing), and after intense physical activity (to start the repair process right away).  Good sources include:  beef, chicken, pork, turkey, fish, cottage cheese, greek yogurt, whey protein, milk, and eggs.  Veggies and fruits are also very important because they provide electrolyte minerals for your body.  Electrolyte minerals allow you nervous system to fire the impulses needed for your muscles to move.  Without them, you will fatigue easily and possibly cramp (your muscle will spasm or contract irregularly).  Veggies and fruits also contain antioxidants, which protect your body from free radicals.  Vigorous exercise generates free radicals, so it definitely helps to have a supply of antioxidants on hand to act as a “shield” against them.  There are many great choices; just make sure they are fresh, or fresh-frozen.  Juice does not count.

Stretching – Stretching after a workout can help speed the repair process by flushing out some of the waste products from exercise.  It can also help maintain flexibility that may be lost if muscles are allowed to tighten up.  Two muscle groups I definitely recommend stretching post exercise are the hip flexors and the hamstrings.  For proper demonstration of these stretches, just search for “hip flexor stretch” or “hamstring stretch” in the search bar at the top left corner of this blog.

I hope these tips can be beneficial to you.  If you have any questions, feel free to email me, or post in the comments section below!

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!