B/A Team Basketball Games Friday

This message is for 7th-8th grade Syracuse girls basketball players. Our games with Lincoln Christian will start at 4:30 pm tomorrow, Friday, March 1. B team plays first followed by A team. See you tomorrow.

The Importance of Sleep

A major factor to achieving great health is sleep quality. Sleep is vital for growth, repair, and rejuvenation of the body. It should be a high priority for anyone who wants to feel well. One of the best ways to sleep well is to develop a sleep routine. This means you go to bed at the same time each night, and wake up at the same time each morning. After doing this for awhile, your body’s circadian rhythm will set itself to these times and you will experience better sleep patterns (falling asleep easier, sleeping longer, sleeping easier). The body likes routine when it comes to sleep! Students in Mr. Recker’s PE classes will begin their “Sleep Journals” this week. The overall goal will be to develop a regular sleep routine and become aware of sleep habits. If you’ve been putting your sleep on the backburner for too long, now would be a great time to bring it to the forefront of importance in your life. Feel free to journal your sleep with us and post your results in the comments! Below is the worksheet students will be keeping near their beds as they record their data.

  

SLEEP JOURNAL                    

Name: ___________________________________            Grade:____________________

Kids need 9-10 hours of sleep per night to support optimal growth and development. Sleep is also important for proper repair and rejuvenation of the body. Quality sleep is essential for great health. Let’s set some goals to help you get the recommended amount of sleep.

1.     What time are you going to be in bed each night?                  ______________________

2.     What time are you going to wake up in the morning?            ______________________

3.     How many hours of sleep per night would this equal?            ______________________

Date: ____________________   
Time In Bed:_____________________ 
Time Out of Bed:_________________

Date: ____________________   
Time In Bed:_____________________ 
Time Out of Bed:_________________

Date: ____________________   
Time In Bed:_____________________ 
Time Out of Bed:_________________

Date: ____________________   
Time In Bed:_____________________ 
Time Out of Bed:_________________

Date: ____________________   
Time In Bed:_____________________ 
Time Out of Bed:_________________

Date: ____________________   
Time In Bed:_____________________ 
Time Out of Bed:_________________

Date: ____________________   
Time In Bed:_____________________ 
Time Out of Bed:_________________

Let’s see how your week of sleep turned out. Answer the questions below:

1.     How many days did you get to bed on time?            ________________

2.     How many days did you get out of bed on time?            ________________

3.     How many days did you get between 9-10 hours of sleep?  ________________

Setting a sleep routine is one of the most important factors to getting great sleep. Other suggestions include: 

1. Avoid electronics at least one hour before bed. 

2. Eat fresh veggies & fruits to increase minerals, which help the body relax. 

3. Try not to snack close to bedtime. This causes blood sugar swings that may affect sleep.

4. Be active throughout the day and spend some time in the sun.

5. Discover things that relax you in the evening. Some suggestions could be reading a book, taking a walk, listening to calming music, stretching, deep breathing, or prayer/meditation.

 

2013 Student Questions - Round 4

Question: How do you start growing more?

Answer:  Height is largely determined by genetics. Look at how tall your mom and dad are and you will probably end up somewhere between them. To make sure you reach your growing potential, it is important to follow a healthy lifestyle. That means staying active, getting quality sleep, and eating as many natural healthy foods as possible. Most growth spurts occur between the ages of 12-18 so don’t worry too much if you aren’t towering above your classmates yet.

Question: Which fruits are lower in sugar?

Answer: My recommendations for lower sugar fruits include: all berries including blueberries, blackberries, raspberries, cranberries, and strawberries, rhubarb, papaya, watermelon, peaches, nectarines, honeydew melon, cantaloupe, apples, apricots, lemons, limes, and grapefruit. Remember, this is when the fruit is in a fresh or fresh-frozen state. Canned and dried fruits usually contain more sugar.

Question: What is the healthiest food you can ever eat?

Answer: There is no healthiest food or miracle food out there. All foods are different, and serve different purposes. Concentrate on getting a variety of real, whole, natural food sources in your meals. Remember to eat lots of brightly colored plants amongst your meat, dairy, and nuts.  A variety of healthy food is the key.

Awesome Food = Hazelnuts!

New research on hazelnuts shows that they are very rich in polyphenols. Polyphenols are special plant nutrients that may protect the body against wear and tear. Another plus about hazelnuts is their skins. The skins of hazelnuts contain a rich supply of pre-biotic fiber which supports a healthy digestive tract. Friendly flora (good bacteria) in our digestive tract feed off of prebiotic fiber. Maintaining a positive balance of friendly bacteria in the gut is important for many processes including digestion, nutrient absorption, and immunity.


Resources:
Calani L, Dall'Asta M, Derlindati E, Scazzina F, Bruni R, Del Rio D. Colonic metabolism of polyphenols from coffee, green tea, and hazelnut skins. J Clin Gastroenterol. 2012 Oct;46 Suppl:S95-9.

Montella R, Coïsson JD, Travaglia F, Locatelli M, Bordiga M, Meyrand M, Barile D, Arlorio M.dentification and Characterization of Water and Alkali Soluble Oligosaccharides from Hazelnut Skin (Corylus avellana L.) Food Chemistry. Feb 2013 [in press]

Image courtesy of:  newsroom.unl.edu

Awesome Food = Green Tea!

Green Tea has become quite the popular beverage over the past decade. This is for good reason as research has suggested that green tea may support the body in preventing cancer, protecting the brain, keeping blood vessels healthy, and guarding the skin against UV radiation. In the latest green tea study, it was found that the nutrient in green tea called EGCG (epigallocatechin-3-gallate) protected the body’s mitochondria. Mitochondria are the power engines of your cells. If you want to be full of energy throughout the day, you need to keep your mitochondria healthy. Green tea is another tool, along with exercise to improve mitochondrial function.

Reference:

Valenti D, De Rasmo D, Signorile A, Rossi L, de Bari L, Scala I, Granese B, Papa S, Vacca RA. Epigallocatechin-3-gallate prevents oxidative phosphorylation deficit and promotes mitochondrial biogenesis in human cells from subjects with Down's syndrome. Biochim Biophys Acta.   2013 January
Institute of Biomembranes and Bioenergetics, National Council of Research, Bari, Italy 

Image courtesy of sciencedaily.com

Testing Upper Body Strength

Advanced Planking & Hill Sprints