Healthy Tip #4

This week, eliminate all pop or soda 
Did you know that drinking just 2 sodas per day = over 100,000 calories per year? That’s a lot of calories for a beverage that offers no nutritional value. If you can’t go cold turkey and cut soda completely try to have just 1 or 2 sodas per week.

Here are some of the health reasons to not drink soda:

Extra pounds- Soda is a significant contributor to obesity. Drinking a single can a day of sugary drinks translates to more than a pound of weight gain every month. And diet soda is just as likely to cause weight gain as regular, or even more -- it may sound counterintuitive, but people who drink diet soft drinks actually don’t lose weight.

Liver damage- Soda damages your liver. Consumption of too many soft drinks puts you under increased risk for liver cirrhosis.
Tooth decay- Soda dissolves tooth enamel. Soft drinks are responsible for doubling or tripling the incidence of tooth decay. Soda's acidity is even worse for teeth than the solid sugar found in candy.

Kidney stones and chronic kidney disease- Colas of all kinds are well known for their high phosphoric acid content, a substance that changes the urine in a way that promotes kidney stone formation.

Diabetes- Anything that promotes weight gain increases the risk of diabetes. Drinking soda also stresses your body's ability to process sugar.

Heartburn & acid reflux- Heavy consumption of soda is a strong predictor of heartburn. Many carbonated beverages are very acidic. They also deliver a lot of air in the form of carbon dioxide, which can cause distension of your stomach. And that distension appears to be associated with more reflux.

Soft drinks = Soft Bones = Osteoporosis- Soft drinks containing phosphoric acid are definitely linked to osteoporosis (a weakening of your skeletal structure) because they lead to lower calcium levels and higher phosphate levels in your blood. When phosphate levels are high and calcium levels are low, calcium is pulled out of your bones.
Hypertension (high blood pressure)- Experts have reasons to believe that over consumption of soda leads to an increase in blood pressure. It doesn't matter if the soda is regular or diet.

Heart disease- Heavy soda drinkers are more likely to develop risk factors for heart disease.

Impaired digestion (gastrointestinal distress)- Drinking sodas, especially on an empty stomach, can upset the fragile acid-alkaline balance of your stomach and other gastric lining, creating a continuous acid environment.

I know it might be tough, but you will be much healthier by eliminating soda from your diet.



references-
http://www.gethealthylexington.com/

Healthy Tip #3

Try to eat at least 3 servings of vegetables every day. The more, different types of vegetables the better since each vegetable gives you different vitamins, minerals, antioxidants, etc.

Whenever possible buy Organic vegetables since they do not have chemicals that you are putting into your body, and they have been shown to contain more nutrients than regular vegetables. Fresh or frozen vegetables are much better for your body than vegetables from a can. If you buy fresh vegetables that are not organic make sure to use a fruit and vegetable spray soap to clean them (you can find this at a health food store.)

The best ways to prepare vegetables are raw or steamed. With boiling or other cooking with water some of the nutrients is released to the water. Try to avoid cooking in butter, oil or with other additives.

Here are some of the best vegetables for you to eat:

-Asparagus               -Chives              -Turnips
-Avocado                -Tomatoes          -Spinach
-Broccoli                 -Kale
-Brussels Sprout       -Lettuce
-Cauliflower             -Onions
-Celery                    -Parsley
-Cabbage                -Peppers: red, green, yellow, and hot









references-


http://www.gethealthylexington.com/

Healthy Tip #2

Today's focus is on Exercising at least 3 times per week for at least 30 minutes.
If you already exercise this much or more each week, keep up the good work!
What does exercise do?


-Exercise Boosts Brainpower

-Helps reduce stress

-Gives you energy

-Helps fight heart disease, osteoporosis, type 2 diabetes, and high blood pressure

-Boosts your resting metabolic rate

-Helps with weight loss
What are some examples of great exercises?

-Walking

-Swimming

-Jogging

-Stregth Training/ Resistance Training

-Exercises that use your whole body





references-
http://www.gethealthylexington.com/

Healthy Tip #1

Hello to all the Roberts family. Starting this year I will be putting out a health tip on my blog. Please check my blog to check on the tip of the week!

Today's Tip-

Drink more water!!
The human body is about 98% water. It is essential for life that we drink as much water as possible to keep our body functioning at it best.

How much should you drink each day?

In the dry winter and very hot days of summer, drink at least 10 glasses of water daily. During the spring and fall, 8 glasses will suffice for most people. Add one glass of water for each 30 minutes of exercise.

Figuring the exact amount for you:

Drink 50-75% of your body weight in ounces.

Sedentary people: 50% (a 200 lb. person should drink 100 ounces of water per day)

Active people: 75% (a 200 lb. person should drink 150 ounces of water per day)

I am not thirsty. Why should I try drinking more water?

Unfortunately, thirst isn't always a reliable gauge of the body's need for water, especially in children and older adults. As crude as it sounds, the best barometer is the color of your urine: clear or light-colored urine means you're well hydrated, whereas a dark yellow or amber color usually signals dehydration. If you wait until you are thirsty, chances are you are letting your body slip into a mild state of dehydration.

Mild to moderate dehydration can cause:

* Dry, sticky mouth

* Sleepiness or tiredness - children are likely to be less active than usual

* Thirst

* Decreased urine output - fewer than six wet diapers a day for infants and eight hours or more without urination for older children and teens

* Muscle weakness

* Headache

* Dizziness or lightheadedness


What does water do?

Water is essential to human life: It forms the basis for all body fluids, including blood and digestive juices; it aids in the transportation and absorption of nutrients; and it helps eliminate toxins and waste. If you're an average adult, every day you lose more than 10 cups (close to 2.5 liters) of water simply by sweating, breathing and eliminating waste. You also lose electrolytes - minerals such as sodium, potassium and calcium that maintain the balance of fluids in your body.

I don’t like water, what else can I drink?

Coffee, tea and soda all contain caffeine, which is a known diuretic, and will actually increase fluid loss. Drink one extra glass of water for each cup of coffee or black tea you have. Herbal teas and diluted fruit juices (1/3 fruit juice to 2/3 water) can be substituted for some of the water.





References-

http://www.gethealthylexington.com/

Welcome!

Welcome back to Roberts PE! We are going to have a great year this year! We have some new ideas to try out this year, as well as some of the same exciting things. Before going any further, I need to list my classroom rules for P.E. I only have 3 rules in my class. 1. Follow Directions 2. Be Respectful 3. Have Fun! Anything that happens in class can be categorized under one of these simple rules. If a student forgets these rules and has a problem at some point in my class, we follow a 3-strike policy. Strike 1- Verbal warning Strike 2- 2-3 minute time-out Strike 3- Student sits out of P.E. for the rest of that day and a note will go home that will need to be signed by a parent and returned by the student. These rules are not simply to single any student out, but since each class comes to P.E. for 45 minutes, twice a week, it is very important that your child is ready and prepared to learn. Only when they become disruptive to the learning of others will I implement the 3 strike policy. What to wear to P.E.- I always tell the students to remember that P.E. is ALWAYS the school day after the day they have music ancillary or Academic Skills lab, that way they know what to wear to school the next day. I know it is hard to remember during a weekend, but I would like for the students to try their best to remember. This is for safety reasons, but also so that the students can be comfortable when we are outside moving around. I ask that students DO NOT wear sandals, flip-flops, CROCS, or any other type of foot wear that could accidentally come off. I do not want a shoe coming off and then a student stepping on a sharp rock or stick outside. If we are doing a running activity, I cannot allow a student to participate if they do not have on the proper type of shoe. ***Also, please be aware of ALL of the school dress code policy regarding what your child can and cannot wear to school.*** Your child's grade will be based on active participation, as well as progression of skill. If the child is actively engaged in the activity for the day, their grade will reflect that. If you have any questions, please feel free to e-mail me at any time at zlytton@houstonisd.org Thanks so much!