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.
www.dillman.com
He has books and videos on all levels of learning.

Finding your target heart rate.

Question:

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!

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.

This Week's Tips: · Keep Skin Smooth with This Salad Ingredient · Magic Number That Keeps Weight Off · Eat That Sandwich Like a Grown-Up · Clean Up Indoor Air with These Plants · Clean Up Indoor Air with These Plants · Feeling Nostalgic? It’s Good for You! See Only Food and Nutrition Tips »Our Most Popular Tips »

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...

http://www.sparkpeople.com/resource/nutrition_articles.asp?id=177

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

Keep a Food Diary!

It is sooo important to keep a food diary. I tell my friends who struggle with weight this, all the time. You really don't know the calories you are consuming in a day if you aren't keeping track. Its so easy to forget what you ate.

I write down my foods throughout the day, and if I am not home, I remembers as soon as I get home to write it down. I do not carry a purse so I have no means of keeping a diary with me, but if you carry a purse, it would be a good idea.

You have to be honest, you are only cheating yourself...put exactly what you ate and exactly how much. Know what a portion is, and don't' go over the portion...I don't care if you are at "all you can eat"...you are not ripping off the restaurant by eating more than your share, you are only cheating yourself. So you ate a few dollars more of their food, you wanted to get your money's worth...but what you really got was an extra pound of weight that you now have to lose.

I know that spark people has a great place to keep your food diary, and I log it on there somewhat, but find it easier to write down what I ate and then go to www.calorieking.com and get the calories. I hear from some friends, I don't have time for that..There is always time to keep a food diary. Don't make excuses..how important is your weight loss to you? If you say that you don't have time.....then you really don't want to lose the weight!

It's all about the calories you take in and the calories you burn....3500 calories is a pound..that seems like a lot...but a few days of overeating adds on a pound and in no time, you have done that for a year! You HAVE to keep track!

You have no one to blame but yourself! Stop complaining and do something about it.

The Amazing Avocado

I love avocados!

How to Enjoy the Amazing Avocado

from South Beach Diet
The creamy flesh of an avocado gives this food — which is botanically a fruit — an indulgent quality. However, ounce for ounce, avocados are actually one of the healthiest foods around. Not only are they rich in heart-healthy monounsaturated fat, they also contain large amounts of potassium, vitamin E, fiber, folic acid, and vitamin B6. Best of all, you can enjoy avocados on all Phases of the South Beach Diet.
Buying: There are 24 varieties of avocados. The two most commonly found in supermarkets are the Hass (pebbly black skin) and Fuerte (green skin) varieties. When selecting any variety of avocado, choose a heavy, unblemished fruit. Remember that most avocados sold in supermarkets aren't ripe — so plan ahead if you're making guacamole, since avocados take a few days to ripen. (See fast-ripening tips below.)
Storing: You can ripen hard avocados at room temperature for three to six days. However, you can accelerate this process by storing the avocados in a paper bag. Putting an apple or banana into the bag will be even quicker, because both fruits emit methane, a gas that speeds ripening. To test whether your avocados are ripe, give them a gentle squeeze; ripe fruit will yield to pressure without denting. Overripe avocados will dent.
You can store ripe fruit in the refrigerator for up to three days. If your avocado is already cut, rub the surface with lemon juice to keep it green. Mexicans know that keeping the pit in the avocado prevents discoloration. Brown discoloration won't affect the nutritional value or flavor of the avocado.
Preparing: Slice ripe avocados and eat them plain, as a salad topping, or layered on sandwiches and wraps (Phase 2). Mash overripe avocados in dips like guacamole.
To pit an avocado, slice it lengthwise from end to end and twist to separate the two halves. Using a heavy knife blade, tap the tip into the pit and twist gently to remove. To remove the flesh, you can either peel the fruit or use a paring knife to slice up small pieces inside the skin and scoop them out with a spoon. Mushy flesh should always be scooped. To prevent the scooped-out flesh from darkening after contact with air, rub with lemon juice or add lemon juice to your guacamole.

Lesson Planning

I like to let my kids chose their books they want to read for "reading", but I know there are some classics that they would not read on their own, so I pick a few each year for them to read. I can usually find a study guide for most books that are classics. Here is my first choice for this coming year. This study guide has soo much information and essay ideas, etc...I am looking forward to this book.


http://www.glencoe.com/sec/literature/litlibrary/pdf/number_the_stars.pdf

This year, I am going to order them from the library so that I am not stuck with so many books at the end of the year this year. If its a book we don't have, I will borrow the library's book, save some money and save on clutter at the end of the year.

My childhood friend listed this book as one of her 10 ten books, so I had to look it up, as The Giver was a great book by the same author. This book looks great and we can study the war also to make it more interesting for them. (World War II that is).

Thank you Teddi for the idea! I just ordered it at the library so I can read it this summer and them I will be prepared to drill them on thier reading assignnment.