Sunday, July 19, 2009

Homeschool Health and Phys Ed

This year, we are incorporating Karate (pressure points and meridians) into our homeschool phys ed and health classes.

I have my husband's notes copied for each of them into their own notebooks, and I am going to have Allen pick two days a week (concreted in stone) that he will spend time with the boys on teaching them more. That way, we don't let "life" happen too often and not get enough pressure point "learnin'" in.

For info on pressure points and karate see my father in law's website.
He has books and videos on all levels of learning.

Thursday, July 16, 2009

Finding your target heart rate.


How do I figure out my target heart rate? How long do I need to work out after reaching it?

Expert Answer:

There is a basic formula that applies to the average population (and is actually pretty accurate). Let's use a 20-year-old as an easy-to-calculate example: The formula: 220-age= MAX heart rate (220-20=200 MHR) 60%-80% of this max: 200 x .6 = 120 beats per min, 200 x .8 = 160 beats per min. Therefore the TARGET HEART RATE range for a 20-year old, working at 60-80% (up to 85% for very fit people) of his/her max heart rate is 120-160 beats/min.

To calculate your heart rate: Find your pulse (on the neck or wrist) and count the number of beats for 6 seconds.

Multiply that number by 10 and compare to your recommended range. Using this method will prevent you from stopping exercise for more than a few seconds. You can take your pulse after you've been exercising for at least 5 minutes. For example, suppose you take your pulse and count 13 in 6 seconds.

Multiply by 10 to get 130 beats per minute. Now you know you're in the right range. If you notice you are lower than the minimum, increase your speed/incline/intensity and try to count again. If you notice you are very high, decrease your intensity in some way.

* If you have high blood pressure, you should not be working out in this THR range. As far as time goes, try to sustain this intensity (not including your 5 minute warm-up or cool down) for AT LEAST 20 minutes (minimum recommendations for health and weight loss), and up to 45 or even 60 minutes.

Of course, you will not start an exercise program with that much endurance, but you'll slowly build up. Aim to reach this time/intensity 3-5 days a week, and you're all set!

Monday, July 13, 2009

Eat your sandwich like an adult

from real age newsletter:

If you’re tempted to nibble around the bread crusts when you finish a sandwich, you might be leaving out the most nutritious part.
A recent study suggests that dark brown bread crust may contain six times more antioxidants than the lighter colored innards of the loaf. Come to the Dark SideSeems it is a matter of basic chemistry. High heat during baking turns the carbohydrates and protein in the dough into new compounds that have high antioxidant potential.
Just be sure to choose the right bread. We’re talking whole-grain, dark, and crusty. Mmmm. Here’s another thing brown bread does for your health.
More Food SynergiesBrowning reactions that occur during baking are just one example of how heat treatment changes food.
Here’s the good, the bad, and the ugly on which preparation methods boost food’s potential and which ones make it tank:
Avoid grilling meat. This type of high heat creates carcinogenic heterocyclic amines (HAs). Try these tips from the YOU Docs to minimize HA formation while cooking meat.
Finely chop or crush fresh garlic. And let it hang out awhile (at least 5 minutes) before heating. This boosts production of healthful sulfur-containing compounds.
Lightly steam broccoli. You’ll get the most beneficial phenols and carotenoids out of broccoli with this gentle cooking method. Steaming works for this orange veggie, too.
Check out these other nutrition boosters for fruits and veggies. RealAge Benefit: Getting the right amount of antioxidants through diet or supplements can make your RealAge 6 years younger.

Friday, July 10, 2009

Healthy Bits

A serving of beef/chicken/fish is 2-3 oz! If you eat a quarter pound burger, you are eating more than a serving! See portion guide below using link.

If you are going to eat fast food, opt for a kids meal! Although not very healthy, its healthier than a regular size meal. If you are not going to count calories, at least be honest with yourself about your serving sizes. And if you are going to have seconds, make it veggies.

from spark people....
The Portion Distortion Guide
A List of Serving Sizes
-- By Nicole Nichols, Fitness Instructor & Health Educator
Selecting the right foods also means choosing portions that are proper serving sizes. The terms "portion" and "serving" are often used interchangeably, but they don't mean the same thing. A "portion" is the amount of food you choose to eat for meals or snacks (like a plateful of pasta or a handful of raisins). In comparison a "serving" is the amount of food that experts recommend you eat (like 1 cup of milk or 1 ounce of bread). Servings are listed on a food's nutrition facts label too. When choosing your portion, try to make it as close as possible to these recommended serving sizes.

See portion sizes on spark spark people's site...

I am not affiliated with sparkpeople, just love the site!