Wednesday, November 30, 2011
Tuesday, October 18, 2011
fit to fat
http://shine.yahoo.com/channel/health/why-a-personal-trainer-is-making-himself-obese-on-purpose-2583990/
Monday, October 17, 2011
Thursday, October 13, 2011
more info on calories
http://www.dummies.com/how-to/content/busting-the-great-myths-of-fat-burning.html
Can you explain the concept of "burning more calories than you consume" in order to lose weight?
It sounds like you're referring to a "calories in vs. calories out" type of equation. First you need to understand that one pound of fat is made up of roughly 3,500 extra calories. So in order to lose one pound of fat, you need to create a caloric deficit of 3,500 calories.
Basically, you can create a deficit of calories in three different ways:
1. Eat fewer calories than you burn each day. Keep in mind that your body burns calories all day long as part of your basal metabolic rate (BMR), because it takes energy (calories) for your body to perform basic physiological functions that are necessary for life—breathing, digesting, circulating, thinking and more. On top of that, physical activity (bathing, walking, typing and exercising) uses even more calories each day.
It's not important for you to know what your BMR is. Your SparkDiet has already estimated your BMR based on variables like age, gender and weight, so you don't have to do any calculations. The calorie goal recommended in your SparkDiet plan will help you create a caloric deficit and lose weight.
Example: If you eat 500 fewer calories each day for a week, you'll lose about one pound of fat (500 calories x 7 days = 3,500 calories). Again, keep in mind that your SparkDiet has already done these calculations for you, so simply follow the calorie recommendations on your plan (don't eat less than is already recommended).
2. Burn more calories than you consume by increasing your physical activity. If you eat enough calories to support your BMR, but exercise more, you'll create a caloric deficit simply by burning extra calories. This works only when you're not overeating to begin with.
Example: Regardless of your BMR, if you exercised to burn an extra 500 calories each day, you'll lose about one pound of fat in a week (500 calories x 7 days = 3,500 calories).
3. A combination of eating fewer calories and exercising to burn more calories. This is the most effective way to lose weight and keep it off. It's much easier to create a substantial calorie deficit when you combine dieting with exercise because you don't have to deprive yourself from food, and you don't have to exercise in crazy amounts.
Example: If you cut just 200 calories a day from your diet and burned just 300 calories a day by exercising, you'd lose about one pound per week. Compare that to the other examples above—you're losing weight at about the same rate without making major changes to your diet or exercise routine. Some people hate to cut calories, while others hate to exercise, so a combination approach allows you to do more of whatever comes easier for you.
As long as you are consistent, your calorie deficit will "add up" over time, and you’ll slim down. But it's important to remember that your SparkDiet Nutrition and Fitness recommendations are already based on the goals you created. You don't have to do any extra math. Simply follow the Nutrition and Fitness recommendations on your Trackers and you'll be creating the deficit needed to reach your goal weight!
It's also important to note that although this math seems relatively simple, our bodies are very complicated and you might not always see the results you expect based on equations alone. Many other factors can affect your weight loss rate along the way.
Written by Nicole Nichols, B.S. Ed. and Certified Fitness Instructor
How Many Calories Are You Really Burning?
If you think running and walking both torch the same number of calories per mile, you better put down that cookie.
By Amby Burfoot
From the September 2005 issue of Runner's World
A few months ago I got into an argument with someone who's far smarter than I am. I should have known better, but you know how these things go. Needless to say, I lost the argument. Still, I learned something important in the process.
David Swain is a bicyclist who likes to ride across the country every couple of years. Since I spend most of my time on my feet, I figured I could teach him something about walking and running. Perhaps I should have paid more attention to Swain's Ph.D. in exercise physiology, his position as director of the Wellness Institute and Research Center at Old Dominion University, and his work on the "Metabolic Calculations" appendix to the American College of Sports Medicine's Guidelines for Exercise Testing and Prescription.
Both Swain and I are interested in the fitness-health connection, which makes walking and running great subjects for discussion. To put it simply, they are far and away the leading forms of human movement. Every able-bodied human learns how to walk and run without any particular instruction. The same cannot be said of activities such as swimming, bicycling, skateboarding, and hitting a 3-iron. This is why walking and running are the best ways to get in shape, burn extra calories, and improve your health.
Our argument began when I told Swain that both walking and running burn the same number of calories per mile. I was absolutely certain of this fact for two unassailable reasons: (1) I had read it a billion times; and (2) I had repeated it a billion times. Most runners have heard that running burns about 100 calories a mile. And since walking a mile requires you to move the same body weight over the same distance, walking should also burn about 100 calories a mile. Sir Isaac Newton said so.
Swain was unimpressed by my junior-high physics. "When you perform a continuous exercise, you burn five calories for every liter of oxygen you consume," he said. "And running in general consumes a lot more oxygen than walking."
What the Numbers Show
I was still gathering my resources for a retort when a new article crossed my desk, and changed my cosmos. In "Energy Expenditure of Walking and Running," published last December in Medicine & Science in Sports & Exercise, a group of Syracuse University researchers measured the actual calorie burn of 12 men and 12 women while running and walking 1,600 meters (roughly a mile) on a treadmill. Result: The men burned an average of 124 calories while running, and just 88 while walking; the women burned 105 and 74. (The men burned more than the women because they weighed more.)
Swain was right! The investigators at Syracuse didn't explain why their results differed from a simplistic interpretation of Newton's Laws of Motion, but I figured it out with help from Swain and Ray Moss, Ph.D., of Furman University. Running and walking aren't as comparable as I had imagined. When you walk, you keep your legs mostly straight, and your center of gravity rides along fairly smoothly on top of your legs. In running, we actually jump from one foot to the other. Each jump raises our center of gravity when we take off, and lowers it when we land, since we bend the knee to absorb the shock. This continual rise and fall of our weight requires a tremendous amount of Newtonian force (fighting gravity) on both takeoff and landing.
Now that you understand why running burns 50 percent more calories per mile than walking, I hate to tell you that it's a mostly useless number. Sorry. We mislead ourselves when we talk about the total calorie burn (TCB) of exercise rather than the net calorie burn (NCB). To figure the NCB of any activity, you must subtract the resting metabolic calories your body would have burned, during the time of the workout, even if you had never gotten off the sofa.
You rarely hear anyone talk about the NCB of workouts, because this is America, dammit, and we like our numbers big and bold. Subtraction is not a popular activity. Certainly not among the infomercial hucksters and weight-loss gurus who want to promote exercise schemes. "It's bizarre that you hear so much about the gross calorie burn instead of the net," says Swain. "It could keep people from realizing why they're having such a hard time losing weight."
Thanks to the Syracuse researchers, we now know the relative NCB of running a mile in 9:30 versus walking the same mile in 19:00. Their male subjects burned 105 calories running, 52 walking; the women, 91 and 43. That is, running burns twice as many net calories per mile as walking. And since you can run two miles in the time it takes to walk one mile, running burns four times as many net calories per hour as walking.
Run Slow or Walk Fast?
I didn't come here to bash walking, however. Walking is an excellent form of exercise that builds aerobic fitness, strengthens bones, and burns lots of calories. A study released in early 2004 showed that the Amish take about six times as many steps per day as adults in most American communities, and have about 87-percent lower rates of obesity.
In fact, I had read years ago that fast walking burns more calories than running at the same speed. Now was the time to test this hypothesis. Wearing a heart-rate monitor, I ran on a treadmill for two minutes at 3.0 mph (20 minutes per mile), and at 3.5, 4.0, 4.5, 5.0, and 5.5 mph (10:55 per mile). After a 10-minute rest to allow my heart rate to return to normal, I repeated the same thing walking. Here's my running vs. walking heart rate at the end of each two-minute stint: 3.0 (99/81), 3.5 (104/85), 4.0 (109/94), 4.5 (114/107), 5.0 (120/126), 5.5 (122/145). My conclusion: Running is harder than walking at paces slower than 12-minutes-per-mile. At faster paces, walking is harder than running.
How to explain this? It's not easy, except to say that walking at very fast speeds forces your body to move in ways it wasn't designed to move. This creates a great deal of internal "friction" and inefficiency, which boosts heart rate, oxygen consumption, and calorie burn. So, as Jon Stewart might say, "Walking fast...good. Walking slow...uh, not so much."
The bottom line: Running is a phenomenal calorie-burning exercise. In public-health terms--that is, in the fight against obesity--it's even more important that running is a low-cost, easy-to-do, year-round activity. Walking doesn't burn as many calories, but it remains a terrific exercise. As David Swain says, "The new research doesn't mean that walking burns any fewer calories than it used to. It just means that walkers might have to walk a little more, or eat a little less, to hit their weight goal."
What's the Burn? A Calorie Calculator
You can use the formulas below to determine your calorie-burn while running and walking. The "Net Calorie Burn" measures calories burned, minus basal metabolism. Scientists consider this the best way to evaluate the actual calorie-burn of any exercise. The walking formulas apply to speeds of 3 to 4 mph. At 5 mph and faster, walking burns more calories than running.
Your Total Calorie Burn/Mile Your Net Calorie Burn/Mile
Running .75 x your weight (in lbs.) .63 x your weight
Walking .53 x your weight .30 x your weight
Adapted from "Energy Expenditure of Walking and Running," Medicine & Science in Sport & Exercise, Cameron et al, Dec. 2004.
Can you explain the concept of "burning more calories than you consume" in order to lose weight?
It sounds like you're referring to a "calories in vs. calories out" type of equation. First you need to understand that one pound of fat is made up of roughly 3,500 extra calories. So in order to lose one pound of fat, you need to create a caloric deficit of 3,500 calories.
Basically, you can create a deficit of calories in three different ways:
1. Eat fewer calories than you burn each day. Keep in mind that your body burns calories all day long as part of your basal metabolic rate (BMR), because it takes energy (calories) for your body to perform basic physiological functions that are necessary for life—breathing, digesting, circulating, thinking and more. On top of that, physical activity (bathing, walking, typing and exercising) uses even more calories each day.
It's not important for you to know what your BMR is. Your SparkDiet has already estimated your BMR based on variables like age, gender and weight, so you don't have to do any calculations. The calorie goal recommended in your SparkDiet plan will help you create a caloric deficit and lose weight.
Example: If you eat 500 fewer calories each day for a week, you'll lose about one pound of fat (500 calories x 7 days = 3,500 calories). Again, keep in mind that your SparkDiet has already done these calculations for you, so simply follow the calorie recommendations on your plan (don't eat less than is already recommended).
2. Burn more calories than you consume by increasing your physical activity. If you eat enough calories to support your BMR, but exercise more, you'll create a caloric deficit simply by burning extra calories. This works only when you're not overeating to begin with.
Example: Regardless of your BMR, if you exercised to burn an extra 500 calories each day, you'll lose about one pound of fat in a week (500 calories x 7 days = 3,500 calories).
3. A combination of eating fewer calories and exercising to burn more calories. This is the most effective way to lose weight and keep it off. It's much easier to create a substantial calorie deficit when you combine dieting with exercise because you don't have to deprive yourself from food, and you don't have to exercise in crazy amounts.
Example: If you cut just 200 calories a day from your diet and burned just 300 calories a day by exercising, you'd lose about one pound per week. Compare that to the other examples above—you're losing weight at about the same rate without making major changes to your diet or exercise routine. Some people hate to cut calories, while others hate to exercise, so a combination approach allows you to do more of whatever comes easier for you.
As long as you are consistent, your calorie deficit will "add up" over time, and you’ll slim down. But it's important to remember that your SparkDiet Nutrition and Fitness recommendations are already based on the goals you created. You don't have to do any extra math. Simply follow the Nutrition and Fitness recommendations on your Trackers and you'll be creating the deficit needed to reach your goal weight!
It's also important to note that although this math seems relatively simple, our bodies are very complicated and you might not always see the results you expect based on equations alone. Many other factors can affect your weight loss rate along the way.
Written by Nicole Nichols, B.S. Ed. and Certified Fitness Instructor
How Many Calories Are You Really Burning?
If you think running and walking both torch the same number of calories per mile, you better put down that cookie.
By Amby Burfoot
From the September 2005 issue of Runner's World
A few months ago I got into an argument with someone who's far smarter than I am. I should have known better, but you know how these things go. Needless to say, I lost the argument. Still, I learned something important in the process.
David Swain is a bicyclist who likes to ride across the country every couple of years. Since I spend most of my time on my feet, I figured I could teach him something about walking and running. Perhaps I should have paid more attention to Swain's Ph.D. in exercise physiology, his position as director of the Wellness Institute and Research Center at Old Dominion University, and his work on the "Metabolic Calculations" appendix to the American College of Sports Medicine's Guidelines for Exercise Testing and Prescription.
Both Swain and I are interested in the fitness-health connection, which makes walking and running great subjects for discussion. To put it simply, they are far and away the leading forms of human movement. Every able-bodied human learns how to walk and run without any particular instruction. The same cannot be said of activities such as swimming, bicycling, skateboarding, and hitting a 3-iron. This is why walking and running are the best ways to get in shape, burn extra calories, and improve your health.
Our argument began when I told Swain that both walking and running burn the same number of calories per mile. I was absolutely certain of this fact for two unassailable reasons: (1) I had read it a billion times; and (2) I had repeated it a billion times. Most runners have heard that running burns about 100 calories a mile. And since walking a mile requires you to move the same body weight over the same distance, walking should also burn about 100 calories a mile. Sir Isaac Newton said so.
Swain was unimpressed by my junior-high physics. "When you perform a continuous exercise, you burn five calories for every liter of oxygen you consume," he said. "And running in general consumes a lot more oxygen than walking."
What the Numbers Show
I was still gathering my resources for a retort when a new article crossed my desk, and changed my cosmos. In "Energy Expenditure of Walking and Running," published last December in Medicine & Science in Sports & Exercise, a group of Syracuse University researchers measured the actual calorie burn of 12 men and 12 women while running and walking 1,600 meters (roughly a mile) on a treadmill. Result: The men burned an average of 124 calories while running, and just 88 while walking; the women burned 105 and 74. (The men burned more than the women because they weighed more.)
Swain was right! The investigators at Syracuse didn't explain why their results differed from a simplistic interpretation of Newton's Laws of Motion, but I figured it out with help from Swain and Ray Moss, Ph.D., of Furman University. Running and walking aren't as comparable as I had imagined. When you walk, you keep your legs mostly straight, and your center of gravity rides along fairly smoothly on top of your legs. In running, we actually jump from one foot to the other. Each jump raises our center of gravity when we take off, and lowers it when we land, since we bend the knee to absorb the shock. This continual rise and fall of our weight requires a tremendous amount of Newtonian force (fighting gravity) on both takeoff and landing.
Now that you understand why running burns 50 percent more calories per mile than walking, I hate to tell you that it's a mostly useless number. Sorry. We mislead ourselves when we talk about the total calorie burn (TCB) of exercise rather than the net calorie burn (NCB). To figure the NCB of any activity, you must subtract the resting metabolic calories your body would have burned, during the time of the workout, even if you had never gotten off the sofa.
You rarely hear anyone talk about the NCB of workouts, because this is America, dammit, and we like our numbers big and bold. Subtraction is not a popular activity. Certainly not among the infomercial hucksters and weight-loss gurus who want to promote exercise schemes. "It's bizarre that you hear so much about the gross calorie burn instead of the net," says Swain. "It could keep people from realizing why they're having such a hard time losing weight."
Thanks to the Syracuse researchers, we now know the relative NCB of running a mile in 9:30 versus walking the same mile in 19:00. Their male subjects burned 105 calories running, 52 walking; the women, 91 and 43. That is, running burns twice as many net calories per mile as walking. And since you can run two miles in the time it takes to walk one mile, running burns four times as many net calories per hour as walking.
Run Slow or Walk Fast?
I didn't come here to bash walking, however. Walking is an excellent form of exercise that builds aerobic fitness, strengthens bones, and burns lots of calories. A study released in early 2004 showed that the Amish take about six times as many steps per day as adults in most American communities, and have about 87-percent lower rates of obesity.
In fact, I had read years ago that fast walking burns more calories than running at the same speed. Now was the time to test this hypothesis. Wearing a heart-rate monitor, I ran on a treadmill for two minutes at 3.0 mph (20 minutes per mile), and at 3.5, 4.0, 4.5, 5.0, and 5.5 mph (10:55 per mile). After a 10-minute rest to allow my heart rate to return to normal, I repeated the same thing walking. Here's my running vs. walking heart rate at the end of each two-minute stint: 3.0 (99/81), 3.5 (104/85), 4.0 (109/94), 4.5 (114/107), 5.0 (120/126), 5.5 (122/145). My conclusion: Running is harder than walking at paces slower than 12-minutes-per-mile. At faster paces, walking is harder than running.
How to explain this? It's not easy, except to say that walking at very fast speeds forces your body to move in ways it wasn't designed to move. This creates a great deal of internal "friction" and inefficiency, which boosts heart rate, oxygen consumption, and calorie burn. So, as Jon Stewart might say, "Walking fast...good. Walking slow...uh, not so much."
The bottom line: Running is a phenomenal calorie-burning exercise. In public-health terms--that is, in the fight against obesity--it's even more important that running is a low-cost, easy-to-do, year-round activity. Walking doesn't burn as many calories, but it remains a terrific exercise. As David Swain says, "The new research doesn't mean that walking burns any fewer calories than it used to. It just means that walkers might have to walk a little more, or eat a little less, to hit their weight goal."
What's the Burn? A Calorie Calculator
You can use the formulas below to determine your calorie-burn while running and walking. The "Net Calorie Burn" measures calories burned, minus basal metabolism. Scientists consider this the best way to evaluate the actual calorie-burn of any exercise. The walking formulas apply to speeds of 3 to 4 mph. At 5 mph and faster, walking burns more calories than running.
Your Total Calorie Burn/Mile Your Net Calorie Burn/Mile
Running .75 x your weight (in lbs.) .63 x your weight
Walking .53 x your weight .30 x your weight
Adapted from "Energy Expenditure of Walking and Running," Medicine & Science in Sport & Exercise, Cameron et al, Dec. 2004.
health stuff 10/13
http://kidshealth.org/kid/nutrition/food/calorie.html#
http://kidshealth.org/kid/stay_healthy/fit/fat_thin.html?tracking=K_RelatedArticle
One pound of fat = 3500 calories.
There are 9 calories in a gram of fat.
Sugar Intake...
The American Heart Association (AHA) recently released new guidelines limiting the amount of added sugar considered acceptable for a healthy diet. The guidelines, published in the August 2009 issue of Circulation: Journal of the American Heart Association, also connect increased sugar consumption with a variety of health problems, including obesity and high blood pressure.
The new guidelines state most women should consume no more than 100 calories, and men no more than 150 calories, of added sugar. These numbers average out to about 6 to 9 teaspoons, or 25 to 37.5 grams, of sugar a day. Preschoolers with a daily caloric intake of 1,200 to 1,400 calories shouldn't consume any more than 170 calories, or about 4 teaspoons, of added sugar a day. Children ages 4-8 with a daily caloric intake of 1,600 calories should consume no more than 130 calories, or about 3 teaspoons a day. (In order to accommodate all the nutritional requirements for this age group, there are fewer calories available for discretionary allowances like sugar.)
As your child grows into his pre-teen and teen years, and his caloric range increases to 1,800 to 2,000 a day, the maximum amount of added sugar included in his daily diet should be 5 to 8 teaspoons.
The Scary Truth
Are you ready for the scary truth? A study conducted by the AHA found children as young as 1-3 years already bypass the daily recommendations, and typically consume around 12 teaspoons of sugar a day. By the time a child is 4-8 years old, his sugar consumption skyrockets to an average of 21 teaspoons a day. The same study found 14-18 year old children intake the most sugar on a daily basis, averaging about 34.3 teaspoons. In general, a statement from the National Health and Nutrition Examination Survey conducted from 2001-2004 found the average American consumes about 355 calories of added sugar a day, or the equivalent of 22.2 teaspoons. That is about triple the recommended amount!
Recommended Amount of Sugar Intake for teens- 5-8 teaspoons = 25 grams-40 grams
Reality- 14-18 year old children - intaking sugar on a daily basis average about
34.3 teaspoons= 171.5 grams
How to figure it out when reading a label?
One teaspoon of granulated white sugar is close to four grams. If you buy a bottle of cola with 44 grams of sugar, you would divide 44 by 4, which is equal to 11 teaspoons of sugar. That's a lot of sugar.
http://kidshealth.org/kid/stay_healthy/fit/fat_thin.html?tracking=K_RelatedArticle
One pound of fat = 3500 calories.
There are 9 calories in a gram of fat.
Sugar Intake...
The American Heart Association (AHA) recently released new guidelines limiting the amount of added sugar considered acceptable for a healthy diet. The guidelines, published in the August 2009 issue of Circulation: Journal of the American Heart Association, also connect increased sugar consumption with a variety of health problems, including obesity and high blood pressure.
The new guidelines state most women should consume no more than 100 calories, and men no more than 150 calories, of added sugar. These numbers average out to about 6 to 9 teaspoons, or 25 to 37.5 grams, of sugar a day. Preschoolers with a daily caloric intake of 1,200 to 1,400 calories shouldn't consume any more than 170 calories, or about 4 teaspoons, of added sugar a day. Children ages 4-8 with a daily caloric intake of 1,600 calories should consume no more than 130 calories, or about 3 teaspoons a day. (In order to accommodate all the nutritional requirements for this age group, there are fewer calories available for discretionary allowances like sugar.)
As your child grows into his pre-teen and teen years, and his caloric range increases to 1,800 to 2,000 a day, the maximum amount of added sugar included in his daily diet should be 5 to 8 teaspoons.
The Scary Truth
Are you ready for the scary truth? A study conducted by the AHA found children as young as 1-3 years already bypass the daily recommendations, and typically consume around 12 teaspoons of sugar a day. By the time a child is 4-8 years old, his sugar consumption skyrockets to an average of 21 teaspoons a day. The same study found 14-18 year old children intake the most sugar on a daily basis, averaging about 34.3 teaspoons. In general, a statement from the National Health and Nutrition Examination Survey conducted from 2001-2004 found the average American consumes about 355 calories of added sugar a day, or the equivalent of 22.2 teaspoons. That is about triple the recommended amount!
Recommended Amount of Sugar Intake for teens- 5-8 teaspoons = 25 grams-40 grams
Reality- 14-18 year old children - intaking sugar on a daily basis average about
34.3 teaspoons= 171.5 grams
How to figure it out when reading a label?
One teaspoon of granulated white sugar is close to four grams. If you buy a bottle of cola with 44 grams of sugar, you would divide 44 by 4, which is equal to 11 teaspoons of sugar. That's a lot of sugar.
Wednesday, October 12, 2011
sugar in drinks
http://www.nyc.gov/html/doh/html/pr2009/pr057-09.shtml
http://www.sugarstacks.com/beverages.htm
http://www.sugarstacks.com/beverages.htm
Friday, October 7, 2011
my plate
http://fnic.nal.usda.gov/nal_display/index.php?info_center=4&tax_level=3&tax_subject=256&topic_id=1348&level3_id=5732&level4_id=0&level5_id=0&placement_default=0
http://www.choosemyplate.gov/index.html
http://www.choosemyplate.gov/index.html
calorie counter...healthy eating on a budget
http://www.calorieking.com/foods/
http://www.webmd.com/diet/guide/10-healthy-foods-under-1-dollar
http://www.nytimes.com/2008/11/04/health/nutrition/04well.html
http://www.webmd.com/diet/guide/10-healthy-foods-under-1-dollar
http://www.nytimes.com/2008/11/04/health/nutrition/04well.html
Monday, September 19, 2011
Top Ten Website for Physical Education/Health
http://www.education.com/reference/article/ten-websites-physical-health-education/
1.American Alliance for Health, Physical Education, Recreation, and Dance http://www.aahperd.org The professional organization for educators in these areas.
2.American School Health Association http://www.ashaweb.org/ The professional organization for health educators.
3.Centers for Disease Control and Prevention http://www.cdc.gov This site offers a broad range of current information on health and wellness and is an excellent source of quality information for students and teachers.
4.Go Ask Alice http://www.goaskalice.columbia.edu/ Students or teachers ask questions about health and wellness issues. Visitors simply send in their questions; they are answered by a team of experts from the Columbia University Health Question & Answer Service.
5.Kids Health http://www.kidshealth.org/ Parents.children. teens, and professionals find answers to commonly asked health questions. Topics include the benefits of different types of vitamins, the food pyramid, healthy children's recipes, how to read food labels, and keeping fit.
6.Health Teacher http://www.healthteacher.com/ Subscription-based site that offers a comprehensive, sequential K-12 health education curriculum consisting of almost 300 lesson guides that meet national health education standards and provide skills-based assessment methods.
7.University of Alberta Health Centre Health Information Page http://www.ualberta.ca/healthinfo Provides access to free interactive software that teaches about various health topics relevant to young adults.
8.Science of Sport http://www.exploratorium.com/sport/index.html interactive site addresses the science of sport-specifically baseball, cycling, skateboarding, and hockey.
9.P.E. Links 4U http://www.pelinks4u.org Provides information on adapted physical education, coaching and sports, elementary physical education, health and nutrition, fitness, interdisciplinary secondary physical education, and technology in physical education. Also has links to other major physical education websites.
10.Using Technology in Physical Education Newsletter http://www.pesoftware.com/technews/news.html Newsletter provides physical educators and health educators with the latest information on using technology in physical education.
1.American Alliance for Health, Physical Education, Recreation, and Dance http://www.aahperd.org The professional organization for educators in these areas.
2.American School Health Association http://www.ashaweb.org/ The professional organization for health educators.
3.Centers for Disease Control and Prevention http://www.cdc.gov This site offers a broad range of current information on health and wellness and is an excellent source of quality information for students and teachers.
4.Go Ask Alice http://www.goaskalice.columbia.edu/ Students or teachers ask questions about health and wellness issues. Visitors simply send in their questions; they are answered by a team of experts from the Columbia University Health Question & Answer Service.
5.Kids Health http://www.kidshealth.org/ Parents.children. teens, and professionals find answers to commonly asked health questions. Topics include the benefits of different types of vitamins, the food pyramid, healthy children's recipes, how to read food labels, and keeping fit.
6.Health Teacher http://www.healthteacher.com/ Subscription-based site that offers a comprehensive, sequential K-12 health education curriculum consisting of almost 300 lesson guides that meet national health education standards and provide skills-based assessment methods.
7.University of Alberta Health Centre Health Information Page http://www.ualberta.ca/healthinfo Provides access to free interactive software that teaches about various health topics relevant to young adults.
8.Science of Sport http://www.exploratorium.com/sport/index.html interactive site addresses the science of sport-specifically baseball, cycling, skateboarding, and hockey.
9.P.E. Links 4U http://www.pelinks4u.org Provides information on adapted physical education, coaching and sports, elementary physical education, health and nutrition, fitness, interdisciplinary secondary physical education, and technology in physical education. Also has links to other major physical education websites.
10.Using Technology in Physical Education Newsletter http://www.pesoftware.com/technews/news.html Newsletter provides physical educators and health educators with the latest information on using technology in physical education.
Friday, September 16, 2011
Friday, September 2, 2011
Support PE
http://well.blogs.nytimes.com/2011/08/10/how-gym-class-can-help-students-excel/?smid=tw-nytimeswell&seid=auto
Friday, March 25, 2011
hygiene
http://www.authorstream.com/Presentation/bsndev-247147-personal-hygiene-education-ppt-powerpoint/
http://www.authorstream.com/Presentation/Jayeeta-76224-personal-hygiene-ttt-education-ppt-powerpoint/
http://www.authorstream.com/Presentation/Jayeeta-76224-personal-hygiene-ttt-education-ppt-powerpoint/
Thursday, March 24, 2011
Thursday, March 17, 2011
Monday, March 14, 2011
Thursday, February 24, 2011
Tuesday, February 22, 2011
Competition
http://www.epa.gov/sunwise/postercontest.html
Check out this competition. SunWise with SHADE Poster Contest | SunWise | US EPA
Check out this competition. SunWise with SHADE Poster Contest | SunWise | US EPA
Friday, February 18, 2011
Wednesday, February 9, 2011
Thursday, February 3, 2011
The Sugar Limit Per Day
Women
Limit added sugar to 100 calories (25 grams) per day.
This is equivalent to 6 teaspoons of sugar.
Men
Limit added sugar to 150 calories (37.5 grams) a day.
This is equivalent to 9 teaspoons of sugar.
For reference, 1-12 oz. bottle of regular soda contains approximately 10 teaspoons of sugar.
Energy Drink Information-
http://www.energyfiend.com/energy-drink-ingredients
Sports Nutrition-
http://www.askdrsears.com/html/4/t044800.asp
Reasons why sugar is bad for you?
Here is a list of ways sugar can affect your health:
* Sugar can suppress the immune system.
* Sugar can upset the body's mineral balance.
* Sugar can contribute to hyperactivity, anxiety, depression, concentration difficulties, and crankiness in children.
* Sugar can produce a significant rise in triglycerides.
* Sugar can cause drowsiness and decreased activity in children.
* Sugar can reduce helpful high density cholesterol (HDLs).
* Sugar can promote an elevation of harmful cholesterol (LDLs).
* Sugar can cause hypoglycemia.
* Sugar contributes to a weakened defense against bacterial infection.
* Sugar can cause kidney damage.
* Sugar can increase the risk of coronary heart disease.
* Sugar may lead to chromium deficiency.
* Sugar can cause copper deficiency.
* Sugar interferes with absorption of calcium and magnesium.
* Sugar can increase fasting levels of blood glucose.
* Sugar can promote tooth decay.
* Sugar can produce an acidic stomach.
* Sugar can raise adrenaline levels in children.
* Sugar can lead to periodontal disease.
* Sugar can speed the aging process, causing wrinkles and grey hair.
* Sugar can increase total cholesterol.
* Sugar can contribute to weight gain and obesity.
* High intake of sugar increases the risk of Crohn's disease and ulcerative colitis.
* Sugar can contribute to diabetes.
* Sugar can contribute to osteoporosis.
* Sugar can cause a decrease in insulin sensitivity.
* Sugar leads to decreased glucose tolerance.
* Sugar can cause cardiovascular disease.
* Sugar can increase systolic blood pressure.
* Sugar causes food allergies.
* Sugar can cause free radical formation in the bloodstream.
* Sugar can cause toxemia during pregnancy.
* Sugar can contribute to eczema in children.
* Sugar can overstress the pancreas, causing damage.
* Sugar can cause atherosclerosis.
* Sugar can compromise the lining of the capillaries.
* Sugar can cause liver cells to divide, increasing the size of the liver.
* Sugar can increase the amount of fat in the liver.
* Sugar can increase kidney size and produce pathological changes in the kidney.
* Sugar can cause depression.
* Sugar can increase the body's fluid retention.
* Sugar can cause hormonal imbalance.
* Sugar can cause hypertension.
* Sugar can cause headaches, including migraines.
* Sugar can cause an increase in delta, alpha and theta brain waves, which can alter the mind's ability to think clearly.
* Sugar can increase blood platelet adhesiveness which increases risk of blood clots and strokes.
* Sugar can increase insulin responses in those consuming high-sugar diets compared to low sugar diets.
* Sugar increases bacterial fermentation in the colon.
http://www.healingdaily.com/detoxification-diet/sugar.htm
Daily Sugar Intake-
Consumption of “added (free) sugars” includes:
table sugar (refined, processed sugars from cane, beet - sucrose - added to foods by the manufacturer, cook or consumer)
corn sugar (glucose)
corn syrup
high-fructose corn syrup commonly added to fruit juices
sugars naturally present in fruit juices
honey, and
other syrups, like molasses and maple syrup.
The term “added (free) sugars” does NOT include the sugars naturally present in:
milk (lactose)
fruit (fructose, sucrose), and
vegetables.
A report released in 2006 by the World Health Organization (WHO) urges people to limit their daily consumption of free (added) sugars to less than 10 percent of their total energy intake (Diet Nutrition and the Prevention of Chronic Diseases; TRS916). This recommendation adds up to approximately 12 teaspoons (48 grams) of added (free) sugar a day based on an average 2000-calorie diet.
Women
Limit added sugar to 100 calories (25 grams) per day.
This is equivalent to 6 teaspoons of sugar.
Men
Limit added sugar to 150 calories (37.5 grams) a day.
This is equivalent to 9 teaspoons of sugar.
For reference, 1-12 oz. bottle of regular soda contains approximately 10 teaspoons of sugar.
Energy Drink Information-
http://www.energyfiend.com/energy-drink-ingredients
Sports Nutrition-
http://www.askdrsears.com/html/4/t044800.asp
Reasons why sugar is bad for you?
Here is a list of ways sugar can affect your health:
* Sugar can suppress the immune system.
* Sugar can upset the body's mineral balance.
* Sugar can contribute to hyperactivity, anxiety, depression, concentration difficulties, and crankiness in children.
* Sugar can produce a significant rise in triglycerides.
* Sugar can cause drowsiness and decreased activity in children.
* Sugar can reduce helpful high density cholesterol (HDLs).
* Sugar can promote an elevation of harmful cholesterol (LDLs).
* Sugar can cause hypoglycemia.
* Sugar contributes to a weakened defense against bacterial infection.
* Sugar can cause kidney damage.
* Sugar can increase the risk of coronary heart disease.
* Sugar may lead to chromium deficiency.
* Sugar can cause copper deficiency.
* Sugar interferes with absorption of calcium and magnesium.
* Sugar can increase fasting levels of blood glucose.
* Sugar can promote tooth decay.
* Sugar can produce an acidic stomach.
* Sugar can raise adrenaline levels in children.
* Sugar can lead to periodontal disease.
* Sugar can speed the aging process, causing wrinkles and grey hair.
* Sugar can increase total cholesterol.
* Sugar can contribute to weight gain and obesity.
* High intake of sugar increases the risk of Crohn's disease and ulcerative colitis.
* Sugar can contribute to diabetes.
* Sugar can contribute to osteoporosis.
* Sugar can cause a decrease in insulin sensitivity.
* Sugar leads to decreased glucose tolerance.
* Sugar can cause cardiovascular disease.
* Sugar can increase systolic blood pressure.
* Sugar causes food allergies.
* Sugar can cause free radical formation in the bloodstream.
* Sugar can cause toxemia during pregnancy.
* Sugar can contribute to eczema in children.
* Sugar can overstress the pancreas, causing damage.
* Sugar can cause atherosclerosis.
* Sugar can compromise the lining of the capillaries.
* Sugar can cause liver cells to divide, increasing the size of the liver.
* Sugar can increase the amount of fat in the liver.
* Sugar can increase kidney size and produce pathological changes in the kidney.
* Sugar can cause depression.
* Sugar can increase the body's fluid retention.
* Sugar can cause hormonal imbalance.
* Sugar can cause hypertension.
* Sugar can cause headaches, including migraines.
* Sugar can cause an increase in delta, alpha and theta brain waves, which can alter the mind's ability to think clearly.
* Sugar can increase blood platelet adhesiveness which increases risk of blood clots and strokes.
* Sugar can increase insulin responses in those consuming high-sugar diets compared to low sugar diets.
* Sugar increases bacterial fermentation in the colon.
http://www.healingdaily.com/detoxification-diet/sugar.htm
Daily Sugar Intake-
Consumption of “added (free) sugars” includes:
table sugar (refined, processed sugars from cane, beet - sucrose - added to foods by the manufacturer, cook or consumer)
corn sugar (glucose)
corn syrup
high-fructose corn syrup commonly added to fruit juices
sugars naturally present in fruit juices
honey, and
other syrups, like molasses and maple syrup.
The term “added (free) sugars” does NOT include the sugars naturally present in:
milk (lactose)
fruit (fructose, sucrose), and
vegetables.
A report released in 2006 by the World Health Organization (WHO) urges people to limit their daily consumption of free (added) sugars to less than 10 percent of their total energy intake (Diet Nutrition and the Prevention of Chronic Diseases; TRS916). This recommendation adds up to approximately 12 teaspoons (48 grams) of added (free) sugar a day based on an average 2000-calorie diet.
How much Sugar should you have in a Day?
How Much Sugar Should You Have In A Day?
A quick review of the USDA's literature on recommendations for healthy food consumption shows there are no suggestions for daily sugar consumption. However, the American Heart Association has taken a fairly strong stance on the subject.How Much Sugar Per Day How Much Sugar Should You Have In A Day To Maintain A Healthy Weight?
According to the AHA's data, the average American consumes just over 22 teaspoons of sugar in a day. Predictably, kids between the ages of 14-18 eat the most at just over 34 teaspoons each day. These are sugars that are added to foods during manufacturing or processing, rather than naturally occurring (as in fruits and vegetables), and for those kids, it translates to nearly 550 calories each day from sugar!
The USDA's current recommendations for daily calorie consumption includes the concept of discretionary calories, which are essentially those calories from alcohol and refined foods. On average, these amount to 10-15% of total daily calories. The following table shows how many teaspoons of sugar a person should eat, based on their daily calorie consumption.
How Much Sugar Should You Have Per Day?
Daily Calories Teaspoons Of Added Sugar
1200 4
1400 4
1600 3
1800 5
2000 8
2200 9
2400 12
2600 14
2800 15
3000 18
These numbers are smaller than one might expect. To put it in perspective, examine the following table, which lists the number of teaspoons of added sugar in some common foods.
Teaspoons Of Added Sugar In Some Common Foods
Food Serving Size Teaspoons Of Added Sugar
Coke 12 ounce 9
Kool-Aid 8 ounce 6
Glazed Donut 1 ea 2.5
Spaghetti 1/2 cup 0
Pecan Pie 1 slice 7
Oat Bran Muffin 100-grams 2
Frozen Lemonade 1 cup 20
Vanilla Ice Cream 1/2 cup 3
Corn Flakes 1 cup (dry) <0.5
Frosted Flakes 1 cup (dry) 4
And, even though we're dealing with "added sugars," which are considered discretionary calories, there's still the case of inherent sugar content, which still contribute calories. Although fruits are healthy, and far better than "sugar added" alternatives, fruits are sweet because they do contain sugars in the form of fructose. Check out the fructose content of many common fruits, again listed in teaspoons.
Teaspoons Of Sugar In Common Fruits
Fruit Serving Size Teaspoons Sugar
Pineapple 2 slices 3
Apples 1 medium 4
Red Grapes 1 cup 3
Strawberries 1/2 cup 1
Kiwi 1 fruit 2
Orange 1 medium 4
Grapefruit 1 cup sections 4
We can see from this exercise that, although the focus of AHA dietary recommendations about sugar content is on added sugars and discretionary calories, even the sugar content in fruits can become problematic if they're consumed in too large of a quantity. A friend of the family who was recently diagnosed as a diabetic discovered this when he gave up refined sugar in favor of fruits.
The consumption of refined and added sugars is almost impossible to avoid in our society, particularly if you travel or dine out frequently. Busy lifestyles and the convenience of prepared foods make grab and go foods an easy choice. But planning ahead and having a general awareness of the sugar content of many classes of foods can ease the burden.
Resources
USDA
Sugar Guidelines
Photo Credit
http://livefitblog.com/2010/06/07/how-much-sugar-should-you-have-in-a-day-maintain-a-healthy-weight/
A quick review of the USDA's literature on recommendations for healthy food consumption shows there are no suggestions for daily sugar consumption. However, the American Heart Association has taken a fairly strong stance on the subject.How Much Sugar Per Day How Much Sugar Should You Have In A Day To Maintain A Healthy Weight?
According to the AHA's data, the average American consumes just over 22 teaspoons of sugar in a day. Predictably, kids between the ages of 14-18 eat the most at just over 34 teaspoons each day. These are sugars that are added to foods during manufacturing or processing, rather than naturally occurring (as in fruits and vegetables), and for those kids, it translates to nearly 550 calories each day from sugar!
The USDA's current recommendations for daily calorie consumption includes the concept of discretionary calories, which are essentially those calories from alcohol and refined foods. On average, these amount to 10-15% of total daily calories. The following table shows how many teaspoons of sugar a person should eat, based on their daily calorie consumption.
How Much Sugar Should You Have Per Day?
Daily Calories Teaspoons Of Added Sugar
1200 4
1400 4
1600 3
1800 5
2000 8
2200 9
2400 12
2600 14
2800 15
3000 18
These numbers are smaller than one might expect. To put it in perspective, examine the following table, which lists the number of teaspoons of added sugar in some common foods.
Teaspoons Of Added Sugar In Some Common Foods
Food Serving Size Teaspoons Of Added Sugar
Coke 12 ounce 9
Kool-Aid 8 ounce 6
Glazed Donut 1 ea 2.5
Spaghetti 1/2 cup 0
Pecan Pie 1 slice 7
Oat Bran Muffin 100-grams 2
Frozen Lemonade 1 cup 20
Vanilla Ice Cream 1/2 cup 3
Corn Flakes 1 cup (dry) <0.5
Frosted Flakes 1 cup (dry) 4
And, even though we're dealing with "added sugars," which are considered discretionary calories, there's still the case of inherent sugar content, which still contribute calories. Although fruits are healthy, and far better than "sugar added" alternatives, fruits are sweet because they do contain sugars in the form of fructose. Check out the fructose content of many common fruits, again listed in teaspoons.
Teaspoons Of Sugar In Common Fruits
Fruit Serving Size Teaspoons Sugar
Pineapple 2 slices 3
Apples 1 medium 4
Red Grapes 1 cup 3
Strawberries 1/2 cup 1
Kiwi 1 fruit 2
Orange 1 medium 4
Grapefruit 1 cup sections 4
We can see from this exercise that, although the focus of AHA dietary recommendations about sugar content is on added sugars and discretionary calories, even the sugar content in fruits can become problematic if they're consumed in too large of a quantity. A friend of the family who was recently diagnosed as a diabetic discovered this when he gave up refined sugar in favor of fruits.
The consumption of refined and added sugars is almost impossible to avoid in our society, particularly if you travel or dine out frequently. Busy lifestyles and the convenience of prepared foods make grab and go foods an easy choice. But planning ahead and having a general awareness of the sugar content of many classes of foods can ease the burden.
Resources
USDA
Sugar Guidelines
Photo Credit
http://livefitblog.com/2010/06/07/how-much-sugar-should-you-have-in-a-day-maintain-a-healthy-weight/
Thursday, January 27, 2011
EQ and IQ
What is Emotional Intelligence? How does it compare to an IQ a tet of a person's intelligence?
Test your EQ on this website
http://psychology.about.com/library/quiz/bl_eq_quiz.htm
Write about your results. Are they what you expected? Why or Why not?
Here a website to test your IQ
http://www.iqtest.com/
Test your EQ on this website
http://psychology.about.com/library/quiz/bl_eq_quiz.htm
Write about your results. Are they what you expected? Why or Why not?
Here a website to test your IQ
http://www.iqtest.com/
Example of Good Character
http://nobelprize.org/nobel_prizes/peace/laureates/1979/teresa-bio.html
Read this article.
What is good character?
Why is Mother Teresa an example of good character?
How did is effect the world in a positive way?
Who are some other people you can think of who demonstrate good character?
What are the qualities they possess?
Relate good character to the how it effects society.
Describe what the world would be like if every single person demonstrated good character. How would it be different from world we live in today?
How can a single person make a positive difference during their lifetime?
Read this article.
What is good character?
Why is Mother Teresa an example of good character?
How did is effect the world in a positive way?
Who are some other people you can think of who demonstrate good character?
What are the qualities they possess?
Relate good character to the how it effects society.
Describe what the world would be like if every single person demonstrated good character. How would it be different from world we live in today?
How can a single person make a positive difference during their lifetime?
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