Mr. Recker's Blog

Exercise = Improved Body Structure

2012-01-28T18:04:00.000-06:00

Having strong muscles, bones, and joints will allow you to become more athletic. You will have more control over your movements and be able to perform them at a higher level. Exercise = mobility.

Soccer & Basketball

2012-01-28T17:49:00.001-06:00

Student Questions

2012-01-24T19:23:00.002-06:00

Here are two student questions that were submitted to the Question Box:

1. Is gum good for you?

If chewing gum prevents aperson from eating junk food or overeating, I would consider that a goodthing. However, if someone isconstantly chewing sugary gum, then that is definitely not a good thing as it couldlead to tooth decay. It could alsoprogram a person to want to eat sweet sugary foods too often.

2. What is the healthiest meat and drink ever?

For the healthiest drink, I would say WATER! Did you know that about 60% of yourbody is made up of water? As faras the healthiest meat, I would say meat from animals that are allowed to grazefreely in pasture.

Feel free to ask questions or comment!

Whey Protein - Great for muscle recovery, bones, immunity & more!

2012-01-15T19:41:00.000-06:00

Whey is a protein byproduct of cheese production. It is the liquid remaining after thecheese coagulates. It contains allthe essential amino acids the body needs for growth and repair, along withother cofactor nutrients. Recentresearch has suggested many health benefits from this food. Below I have listed some of thepromising results included in the research.

* Muscle Growth & Rejuvenation – A study out of McMasterUniversity in Canada showed that 25 grams of whey protein after exercise couldsignificantly improve muscle repair and rejuvenation. In other studies, whey protein has been shown to be superiorfor muscle repair compared to all other types of protein including eggs and redmeat.

* Immunity – A study published in the Journal of Nutrition describedhow whey protein stimulates your neutrophils to fight off harmfulpathogens. Whey also boosts upglutathione, which is a very important antioxidant that protects the body frominflammatory damage.

* Bone Building– A study out of Northeast Agricultural University in China showed that wheyprotein stimulates the production of osteoblasts. Osteoblasts are the cells in the body that are responsiblefor building new, healthy bone.

* Lower Blood Pressure – Researchers from Washington StateUniversity enrolled young adults in a controlled whey protein study with thegoal of improving blood pressure. The participants consumed 28 grams of whey protein per day. At the end of six weeks, blood pressurewas lowered by an average of 8 points and blood circulation through thearteries was improved.

* Metabolism Boost – A study in the Journal of ClinicalNutrition showed that whey protein could significantly boost metabolism. This means that your body will be ableto use the food you eat as energy and repair, rather than storing it as fat.

Many grocery stores and health food stores carry wheyprotein. It usually comes in 1-2lb containers in a powder form. Simply add a scoop to the beverage of your choice and blend it up. If you want, add blueberries, strawberries,or any other fruit for an extra kick of nutrients. Whey protein shakes have been an important part of mynutritional routine and have benefited me greatly. If you have any questions about whey protein, don’t hesitateto email me! brecker@sdarockets.org

December PE Stars!

2011-12-28T20:16:00.000-06:00

Here are the students who were voted December "PE Stars" by their classes. These students showed excellence in the following attributes:

* Work Ethic
* Focus
* Positive Attitude
* Sportsmanship
* Leadership

Great job to these and all the students who are striving to achieve their best!

3rd Grade Stars

4th Grade Stars

5th Grade Stars

6th Grade Stars

2011 Middle School Boys Basketball

2011-12-21T20:09:00.000-06:00

The Syracuse Middle School Boys Basketball “A-team” recentlyfinished their season with a 7-2 record. After a slow 1-2 start, the Rockets were able to win six games in a rowincluding tournament championships in Palmyra and Syracuse. This was a group of kids who proved tohave a strong desire to work hard and improve daily. Their excellent team chemistry and passion for the game wasvery evident each time they took to the court. Every player contributed in a very valuable way to thesuccess of the team. There is nodoubt they will continue to be successful if they do not lose their drive andintensity to reach their potential. Team members: TannerHarsin, Anthony Reed, Peyton Harsin, Ethan Zastera, Connor Bennett, MontyRoberts, Tim Stilmock, Brett Cast, Braxtyn DeGolyer, Jacob Clayton, ConnorCameron, and Braxton Beach. Coach: Brian Recker

Game Stats

Syracuse 53

Auburn 17

Scoring: T.Harsin 8, Reed 2, Zastera 2, Bennett 2, Roberts 12, Stilmock 12, Cast 1,Cameron 14

Syracuse 36

JCC 42

Scoring: T.Harsin 2, Zastera 5, Bennett 2, Roberts 6, Stilmock 7, Cameron 9, Beach 5

Syracuse 34

Ashland 36

Scoring: Reed5, Bennett 4, Roberts 4, Stilmock 8, DeGolyer 4, Cameron 9

Syracuse 40

Palmyra 25

Scoring: Reed2, P. Harsin 2, Roberts 4, Stilmock 11, Cast 3, DeGolyer 2, Cameron 14, Palmyra#14 2

Syracuse 46

Conestoga 6

Scoring: T.Harsin 4, Reed 2, P. Harsin 4, Zastera 2, Bennett 2, Stilmock 14, Cast 4,DeGolyer 2, Cameron 8, Beach 4

Syracuse 34

Raymond Central 25

Scoring: Reed5, Bennett 3, Roberts 4, Stilmock 12, DeGolyer 4, Cameron 6

Syracuse 41 (in overtime)

JCC 38

Scoring: Reed5, Bennett 1, Roberts 3, Stilmock 6, DeGolyer 2, Clayton 2, Cameron 17, Beach 5

Syracuse 45

Auburn 16

Scoring: T.Harsin 11, Reed 3, P. Harsin 2, Roberts 2, Stilmock 9, Cast 3, DeGolyer 1, Cameron11, Beach 3

Syracuse 44

Lincoln Lutheran 30

Scoring: T.Harsin 2, Reed 5, Bennett 2, Roberts 9, Stilmock 8, DeGolyer 3, Cameron 15

Question Box - Vitamins

2011-12-18T10:11:00.001-06:00

6th Grade Question: How much vitamins is too much?

This is a great question. If you are eating a variety of fresh, natural, whole foods, you will not have to worry about getting too much of a certain vitamin. Water soluble vitamins like B vitamins and vitamin C easily pass through the body if your cells do not require them at the time. Fat soluble vitamins like E and K do get stored in the body, but it would be almost impossible to eat too many fat soluble vitamins. A person simply could not eat that much food in one day. My advice would be to concentrate on making sure you are getting all the vitamins you need by choosing a variety of healthy fruits, vegetables, meats, nuts, eggs, and dairy.

Blueberry antioxidants protect retina cells

2011-12-11T17:49:00.001-06:00

A new study out of China Agricultural University showed the power of blueberries to protect eyesight. Researchers exposed retina cells of the eyes to varying degrees of ultraviolet light, while providing these cells with blueberry antioxidants called anthocyanins. The anthocyanins appeared to protect the retina cells from damage. Berries continue to prove that they have many health benefits! They are my number one recommended fruit.

Yixiang Liua, Xue Songa, Di Zhanga, Feng Zhoua, Dan Wanga, Ying Weia, Fengyi Gaoa, Liyang Xiea, Gang Jiaa, Wei Wua and Baoping Jia. Blueberry anthocyanins: protection against ageing and light-induced damage in retinal pigment epithelial cells British Journal of Nutrition 2011 October Functional Food Research Laboratory, College of Food Science and Nutritional Engineering, China Agricultural University.

Rocket Workout

2011-12-03T15:21:00.003-06:00

This part got cut off on the other video. We completed a Circuit Training Rocket Workout. Circuit training is when you do a variety of different exercises without resting much in between the various exercises. It allows you to challenge the body's fitness levels in a variety of ways, improving many areas of physical fitness. In the video below, the students worked to improve their aerobic and anaerobic energy systems, power, strength, and coordination.

Rocket Workouts, Fitness, & Cupstacking!

2011-12-03T15:21:00.001-06:00

November PE Stars

2011-12-03T13:44:00.001-06:00

These students were voted the "Stars" of their class for the month of November. The star student represents someone who displays great Work Ethic, Focus, Positive Attitude, Sportsmanship, and Leadership. Keep up the great work!

3rd Grade Stars

4th Grade Stars

5th Grade Stars

6th Grade Stars

Prevent cancer by not sitting so much

2011-12-03T11:51:00.001-06:00

The American Institute for Cancer Research recently announced that 43,000 colon cancer cases and 49,000 breast cancer cases could be prevented if people would simply avoid sitting the majority of the day. Once again, movement and exercise prove to be outstanding in the prevention of disease. When a person sits all day, their circulation becomes sluggish. This could lead to poor oxygen & nutrient delivery throughout the body, as well as a stagnant detoxification system - the body needs to get rid of toxins. If you have a job that forces you to sit a lot, try to get up every 30 minutes or so and move around. Do some walking, stretching, jumping jacks, push-ups or anything else that gets you moving!

http://www.cbsnews.com/8301-500165_162-57317464/study-links-sitting-around-to-cancer/

Too much pop affects teens

2011-12-03T11:34:00.001-06:00

The Minneapolis Star Tribune recently reported that students in Minnesota who drank the most pop also seemed to be the most violent. The higher the pop consumption, the more problems with aggressive behaviors like getting into fights. These same findings were also reported in a Boston, Massachusetts study.

Pop is extremely high in sugar which can cause your blood sugar levels to fluctuate wildly. This can cause poor mood and agitation which could potentially lead to the violent behavior. Also, if children are drinking lots of pop, they probably aren't getting enough water and quality, nutritious food in their diet. The lack of quality food means a lack of vitamins, minerals, proteins, and fats that the body needs.

http://www.startribune.com/lifestyle/wellness/132589863.html

Bowling Champions

2011-12-03T10:45:00.001-06:00

On the final day of our bowling lessons we had championship matches amongst the classes. Pictured below from top to bottom are the 1st, 2nd, and 3rd place teams. Nice work!

The Health & Fitness Question Box

2011-11-20T11:57:00.001-06:00

Something new this year in PE is the "Health & Fitness Question Box." Students have the opportunity to get their questions answered on my website each week! If you have a health & fitness question, be sure to drop it in the question box at school. Here are two questions that were asked this week:

Question 1 from "Anonymous" asks: What fruit would benefit someone the most?

Answer: Different fruits benefit people in different ways. Most fruits contain antioxidants which protect our bodies from damage. If I had to pick just one, I would say berries, especially blueberries. Research has show that they are extremely protective of the brain.

Question 2 from "Anonymous 6th grader" asks: Will we be doing ten pins on Monday?

Answer: Yes! We will have a 10 pin team competition.

3rd Grade Volleyball

2011-11-20T11:36:00.000-06:00

Exercise = Cardiovascular Health!

2011-11-14T20:18:00.001-06:00

Exercise strengthens theheart like any other muscle. Whenthe heart is stronger it can pump blood throughout the body much better. This is important as blood contains thenecessary oxygen, nutrients, and cells to keep our bodies alive & feelingwell. Exercise also produces eNOS(endothelial nitric oxide) which helps the heart & blood vessels relax soblood can flow easier.

October PE Stars

2011-11-05T17:25:00.000-05:00

These students were voted as the October stars of their class for showing excellence in the following categories:

* Work Ethic
* Focus
* Positive Attitude
* Sportsmanship
* Leadership

Great job!!!

3rd Grade Stars

4th Grade Stars

5th Grade Stars

6th Grade Stars

Green Vegetables & Your Immune System

2011-10-24T19:59:00.000-05:00

When we come in contact with a foreign invader (bacteria,virus), it will almost always enter through the nose or mouth. From here, it’s going to end up in ourdigestive tract. At this point, itmust battle our front line troops – immune cells and friendly bacteria thatline the walls of our GI tract. The immune cells that protect us here are called lymphocytes. Lymphocytes attack pathogens and helprepair any damage done to the intestinal wall. The Babraham Institute in Cambridge, UK, suggests that greenvegetables could play a very important role in making sure these lymphocytesare in shape and ready to respond to the foreign attack.

The researchers used mice to discover the effects greenvegetables (broccoli, kale, spinach, etc.) had on intestinallymphocytes. When the miceregularly ingested green vegetables, they had lymphocytes that were plentifuland powerful! They responded wellto any pathogenic invader. Whenthe mice were fed a synthetic diet without any green vegetables for 2-3 weeks,70-80% of the lymphocytes disappeared. That is an astounding discovery! It appears that the phytonutrients in green vegetables signaled to a keyreceptor in the body that kept lymphocytes going strong.

As we approach the middlehalf of the school year, colds and flu will become more common. Here is yet another natural approach to keep your immune system functioning at a high level.

Source:

Ying Li, Silvia Innocentin, David R. Withers, Natalie A.Roberts, Alec R. Gallagher, Elena F. Grigorieva, Christoph Wilhelm, MarcVeldhoen Exogenous Stimuli Maintain Intraepithelial Lymphocytes via ArylHydrocarbon Receptor Activation ell 2011 October
The Babraham Institute in Cambridge

Raw Vegetables & Berries Change Heart Disease Risk

2011-10-24T19:42:00.001-05:00

The chromosome 9p21 is a gene that is often times a weakspot in people with heart disease. In the past, we thought that those who have the weak version of thisgene were automatically going to get heart disease. New breakthroughs in research are now proving that geneslike this are not set in stone. Infact, they can be expressed differently when a person makes healthy lifestylechoices.

Researchers from McGill University in Montreal, Quebec,Canada, discovered that the 9p21 gene may be altered as a result of changes indiet. After studying 27,243 peopleof varying ethnicity, researchers concluded that there was significantly lessrisk for heart disease amongst people who ate a diet rich in raw vegetables,berries, and fruits. This tells usthat these foods are communicating to this gene in a positive way, influencingit not to cause havoc to the cardiovascular system. If you know you have a history of heart disease in yourfamily, it might be a good idea to consider adding more raw vegetables,berries, and fruits to your diet. Pick a variety of these foods to improve your health!

Source:

Ron Do, Changchun Xie, Xiaohe Zhang, Satu Männistö, Kennet Harald,Shofiqul Islam, Swneke D. Bailey, Sumathy Rangarajan, Matthew J. McQueen,Rafael Diaz, Liu Lisheng, Xingyu Wang, Kaisa Silander, Leena Peltonen, SalimYusuf, Veikko Salomaa, James C. Enge. The Effect of Chromosome 9p21Variants on Cardiovascular Disease May Be Modified by Dietary Intake: Evidencefrom a Case/Control and a Prospective Study. PLoS Medicine 2011October
Department of Human Genetics, McGill University, Montréal, Quebec, Canada.

3rd Grade Bowling Highlights

2011-10-23T11:48:00.001-05:00

Football & Rocket Workout

2011-10-17T22:03:00.001-05:00

1st Quarter Video Highlights

2011-10-09T20:47:00.001-05:00

AUG/SEPT Syracuse PE Stars

2011-10-07T20:25:00.000-05:00

On a monthly basis, Mr. Recker & the PE students individually vote on a standout student who shows
excellence in the following areas:

* Work Ethic
* Focus
* Positive Attitude
* Sportsmanship
* Leadership

The votes are completely confidential and counted up by Mr. Recker. If you see these students in the hallways, give them a high five for the awesome work they are doing in class!

6th Grade Stars

5th Grade Stars

4th Grade Stars

3rd Grade Stars

Exercise Makes Energy!

2011-10-07T19:56:00.001-05:00

One of the best ways to increase your energy levels is to exercise! When there is a demand to move, the mitochondria (the power engines) of our cells create energy or ATP. The more you exercise, the more you train your body to fill up your energy tank. Having abundant energy is one of the keys to vibrant health!

Exercise impacts blood & bone cells

2011-10-03T20:04:00.000-05:00

A recent study out of McMaster University in Ontario Canada found that exercise impacts the action of stem cells in mice. The scientists in the study separated the two groups of mice into an exercise group and a sedentary group that did no exercise. They discovered that exercise stimulated stem cells to form into new healthy bone and blood cells. The stem cells in the sedentary mice formed into fat cells much more often. Once again, here is proven science showing how exercise turns on processes that lead to better health.

A Hearty Laugh

2011-09-13T21:19:00.000-05:00

A recent study out of the Maryland School of Medicine in Baltimore, MD found that laughing causes the blood vessels of the cardiovascular system to dilate and relax. This means that the vessels open up wider, allowing blood to flow easier throughout the body. In other words, your heart doesn't have to work so hard to pump blood where it needs to. This proves that laughing really is great medicine!

Exercise & Your Brain

2011-09-13T21:08:00.001-05:00

Did you know? When you exercise, your brain releases something called BDNF (brain derived neurotrophic factor). BDNF rejuvenates brain cells and circuitry to improve your mental function. Exercise also increases blood flow to the brain which means more oxygen and nutrition reaching the brain. Want to think more clearly? Make exercise a routine part of your lifestyle!

2010-2011 Rocket Fitness Scores

2011-08-17T12:41:00.003-05:00

Here are the fitness score averages for each grade from the 2010-2011 school year. Let's make it a goal to beat these this year!

Average Rocket Fitness Scores

2010-2011

5^th Grade

Plank: 1:33

Pacer: 32

Push-Up: 7

Broad Jump: 4 ft. 2 inches

Med ball Throw: 12 ft

20 yard shuttle: 6.31 seconds

30 yard sprint: 5.95 seconds

2010-2011

4th Grade

Plank: 1:38

Pacer: 28

Push-Up: 5

Broad Jump: 4ft. 1 inch

Med Ball Throw: 10 ft

20 yard shuttle: 6.38 seconds

30 yard sprint: 6.15 seconds

2010-2011

3rd Grade

Plank: 1:42

Pacer: 20

Push-Up: 5

Broad Jump: 3 ft. 9 inches

Med Ball Throw: 9 ft

20 yard shuttle: 6.93 seconds

30 yard sprint: 6.65 seconds

Blongo & Bocce Ball 2011

2011-06-02T11:28:00.001-05:00

May PE Stars

2011-05-20T17:18:00.006-05:00

Here are our final PE stars of the year. They received the most votes amongst their peers and Mr. Recker.

PE Stars show excellence in: Work Ethic, Positive Attitude, Focus, Sportsmanship, Leadership

3rd Grade

4th Grade

5th Grade

Student Question - Is Gum bad for you?

2011-05-18T21:13:00.002-05:00

A student asked: Is gum bad for you?

Answer: Gum is probably not very harmful if you are chewing a gum very low in sugar. The negative aspect of gum is that it trains our brain & taste buds to want something sweet. This can lead some people to eat more sugar or junk food. However, if the gum is preventing you from unnecessary snacking (on junk food), then it's probably not bad.

Student Question - too much macronutrients?

2011-05-18T21:10:00.003-05:00

A student asked: How much macronutrients is too much?

Answer: First off, let me say that if you are eating whole, fresh, natural foods, your chances of overeating macronutrients (protein, carbs, fats) goes way down. If you eat too many of any kind, you can put unwanted stress on the body and create problems with metabolism. Too much is when you overeat to the point you feel stuffed. Too much would also be if you eat when you are not even hungry. Hope that answers your question!

Carbohydrates - macronutrient information

2011-05-15T11:47:00.003-05:00

Carbohydrates play an important role in providing energy for the body. The tissues and organs - brain, muscle, liver, blood cells, etc. - can all be fueled by carbohydrates. The best sources of carbohydrates are fresh whole vegetables and fruits. These foods contain sugars that are bound to other beneficial nutrients like fiber, enzymes, vitamins, minerals, and phytonutrients. Thus, they are not considered refined sugars. The fiber is especially important as it prevents large blood sugar spikes into the bloodstream.

VEGETABLES & FRUITS - #1 source of healthy carbohydrates

Sadly, many people do not consume the majority of their carbs from vegetables and fruits. They consume them from junk food usually in the form of baked goods. Products like cookies, crackers, cakes, chips, candy, soda, and breads are usually high in refined carbohydrates. These are the calories that are most easily converted into unwanted fat in the body. Try to limit these sources of carbs.

Fat - macronutrient information

2011-05-15T11:23:00.007-05:00

Dietary fat is absolutely critical to great health. The saying "fat is bad" is nothing more than a myth. The human body evolved throughout time consuming large amounts of fat from animals and plants. Listed below are some of the many reasons our bodies need fat.

* Fat helps form the 3-dimensional structure of our cell membranes

* Fat is critical for the health of our brain and central nervous system

* Fat is necessary for the formation of hormones in our body

* Fat is a great source of energy for our bodies and helps keep blood sugar stable

* Fat helps regulate our body temperature and protect our organs

What are the best fat food sources? My favorites include healthy animal meats, healthy dairy products, eggs, nuts and seeds. Eat them in their freshest, most whole form if possible.

The fats that I would recommend avoiding are trans fats and hydrogenated oils found in junk food. It is also not a great idea to eat a lot of foods containing high amounts of refined vegetable oils.

April PE Stars

2011-05-15T11:05:00.008-05:00

These students received the most votes for April, based on their ability to show excellence in the following categories: 1. Work Eithic 2. Positive Attitude 3. Focus 4. Sportsmanship 5. Leadership

5th Grade

4th Grade

3rd Grade

Protein - macronutrient information

2011-05-09T21:06:00.006-05:00

Protein is one of three very important macronutrients to consume in the diet. It has is vital to many important functions including:

* Building and repairing tissues such as muscles, tendons, hair, nails, and skin.

* Developing a strong immune system

* Turning on the liver and boosting metabolism

* Keeping blood sugar and appetite stable

Try to get as many fresh sources of protein as possible including: beef, chicken, pork, fish, eggs, milk, yogurt/greek yogurt, cheese, whey protein, legumes, nuts, and seeds. Whey protein in particular is looking very impressive in research studies. It is proving to be a superior muscle building-fat burning source of protein.

It is important to try to get a quality serving of protein at each meal. In particular, make sure you have protein at breakfast as it will kick-start your metabolism and help keep your blood sugar stable.

If you have any questions just post a comment below or email me at "brecker@esu4.org"

HIIT & Squats

2011-05-03T20:04:00.002-05:00

Currently, 4th and 5th grade students are participating in High Intensity Interval Training or HIIT training. This is an awesome way to train that involves high intensity intervals and low intensity intervals of exercise. We have done 30 seconds high (sprinting)/90 seconds low (walking), and 20 seconds high/60 seconds low. Research has shown that this type of training is excellent for boosting metabolism, improving aerobic capacity, strengthening the heart, and improving overall muscular fitness. The New York Times is even talking about it. Check out the article below:

http://www.nytimes.com/2011/04/17/magazine/mag-17exercise-t.html?pagewanted=1

The NY Times also mentions "squats" as being an excellent exercise to include in a fitness routine. During our dynamic warm-up, 4th and 5th graders do squats every PE class.

* Video coming soon

Macronutrients - Protein, Fat, Carbohyrdates

2011-05-01T20:17:00.003-05:00

Eating a variety of whole natural foods will provide you with a balance of proper macronutrients - protein, carbohydrates, and fat. Remember our bodies evolved eating foods that contain all three, and many foods naturally contain a balance of all three. It is not wise to cut out one or two of these nutrients from your diet, and solely focus on just one.

Many different populations have thrived on different percentages of macronutrients. For example, the "Inuit" people of the arctic were extremely healthy living on a diet that consisted of 50-75% of their calories coming from animal fat. They did not experience high rates of obesity and diabetes until they were introduced to processed junk food high in refined sugar. The Hunza people of the Himalayan mountains live very healthy lives eating a diet that contains 75% fiberous carbohydrates from plants and nuts. They also make their own dairy products from animals that graze freely. These two cultures are among the many that prove there is not simply one diet that works for everyone. Take a look at your family history and try to discover what your native ancestors ate to be strong, vibrant, and healthy.

In upcoming posts this week, I will briefly cover the importance of the the three macronutrients. Check back soon and don't hesitate to post comments or send me an email question at "brecker@esu4.org"

Golfing 2011

2011-05-01T20:15:00.001-05:00

How do I eat healthy?

2011-04-27T21:21:00.004-05:00

In class this week we began talking about food. Whenever I am asked the question, "How do I eat healthy?" here is my first answer: Imagine you lived thousands of years ago when there was not food readily available at every corner - no grocery stores, not fast food, no gas station. You had to somehow manage to acquire food, and there were three ways you would have done it.

1. Search out and gather it
2. Grow it
3. Hunt it

The results would have been incredible whole, natural foods that provide the body with a plethora of nutrients to aid health. The reason we developed into the amazing species we are today is because of the natural diet our bodies evolved on. We ate meat, nuts, seeds, vegetables, fruits, tubers, legumes, eggs, berries, and animal fat. That is my number one recommendation. Eat pure foods that we evolved on and you are on your way to being healthy!

2011 March Syracuse Stars

2011-04-14T20:14:00.009-05:00

During the month of March, these students received the most star votes from their peers and Mr. Recker. To receive the "Syracuse Star" honor, students must display excellence in the following 5 areas: Work Ethic, Positive Attitude, Focus, Sportsmanship, Leadership. Great job Rocket students!

3rd Grade Stars

4th Grade Stars

5th Grade Stars

Rocket Workouts & Fitness Testing

2011-04-14T17:51:00.002-05:00

2011 Baseball Highlights

2011-04-10T22:20:00.000-05:00

Exercise Prevents Aging

2011-03-22T20:18:00.003-05:00

A new study out of McMaster University in Ontario, Canada revealed some astonishing results about exercise and aging. Researchers used mice that contained a genetic mutation that prevented them from completely repairing their mitochondria (think of mitochondria as the life force or powerhouse of your cells). They separated the mice into two different groups. One group did not exercise at all. The other group was allowed to run on a wheel for 45 minutes three times a week. After 8 months, the mice that did not exercise were in a very poor state of health. Their brains shrunk, their muscles were weak, and their hearts were enlarged. None of these mice survived a year. As for the group of mice that exercised, after 8 months they were all thriving and healthy. Even though these mice contained the same genetic mutation, exercise seemed to prevent those genes from causing poor health. This study proves that exercise has the power to alter our genetics in favor of health!

http://well.blogs.nytimes.com/2011/03/02/can-exercise-keep-you-young/

2011 Syracuse Middle School Girls Basketball

2011-03-12T15:45:00.003-06:00

The Syracuse Middle School Girls basketball team finished their season with a record of 8 wins and 1 loss. A big part of their success was the stifling defense they played. Many of the opponents had a hard time dealing with the aggressive 1-3-1 pressure. Every member of this team contributed in a positive way and helped the team achieve at a high level.

Thanks for a fantastic season girls. I really enjoyed coaching all of you and I have high hopes for your future. Stay focused and never lose that desire to learn and improve. Good luck with everything and don’t hesitate to contact me if you need help with anything.

P.S. Thanks again for the frame with the collage of pictures – it is very awesome.

Team Averages:
Offense: 28 points per game
Defense: 11 points allowed per game

Syracuse 17
Elmwood 15
Scoring:
Kahner – 2
Kensie – 2
Kayla – 4
Rachael – 1
Sarah – 2
Kylee – 2
Mariah – 4

Syracuse 33
Conestoga 13
Scoring:
Kensie – 2
Kayla – 2
AnnaLee – 2
Karley – 8
Rachael – 2
Sarah – 2
Sydney – 6
Mariah – 3
Shae – 4

Syracuse 20
JCC 13
Scoring:
Kayla – 4
Karley – 4
Sarah – 2
Sydney – 8
Shae – 2

Syracuse 32
Palmyra 18
Scoring:
Kahner – 2
Kensie – 2
Kayla – 6
Karley – 8
Kaylee – 2
Sydney – 10
Shae – 2

Syracuse 23
Louisville 4
Scoring:
AnnaLee – 4
Karley – 4
Rachael – 2
Sarah – 2
Sydney – 9
Shae – 2

Syracuse 38
Auburn 4
Scoring:
Kensie – 2
Kayla – 6
AnnaLee – 8
Rachael – 6
Sarah – 2
Kylee – 4
Sydney – 8
Shae – 2

Syracuse 16
Lincoln Lutheran 21
Scoring:
Kensie – 2
Kayla – 2
AnnaLee – 4
Sarah – 2
Sydney – 6

Syracuse 36
Auburn 6
Scoring:
Kahner – 4
Kayla – 8
AnnaLee – 2
Karley – 4
Rachael – 6
Sarah – 4
Kylee – 2
Sydney – 4
Shae – 2

Syracuse 39
Neb. City 8
Scoring:
Kayla – 10
AnnaLee – 7
Karley – 2
Rachael – 4
Sydney – 8
Mariah – 2
Shae - 6

2010 Syracuse Middle School Boys Basketball

2011-03-12T15:33:00.004-06:00

The Syracuse Middle School Boys basketball team finished their season with a record of 7 wins and 2 losses. This team featured a strong inside-outside game that was difficult for many opponents to deal with. Every member of the team contributed in a meaningful way and aided to the team’s success.

Thanks for a great season boys. It was a pleasure coaching all of you. There are many great things that await your future. Stay driven, work really hard, and keep learning. Good luck with everything and feel free to contact me if you need help with anything.

Team Averages:
Offense: 36 points per game
Defense: 27 points allowed per game

Syracuse 33
Auburn 13
Scoring:
Scoring:
Aaron – 6
Chris – 2
Hunter – 4
Connor – 4
Will – 2
Matt – 8
Logan S. – 7

Syracuse 29
JCC 28
Scoring:
Aaron - 6
Hunter - 2
Logan T. – 7
Connor – 2
Matt – 8
Logan S. – 4

Syracuse 43
Ashland 35
Scoring:
Aaron – 10
Anthony – 2
Chris – 3
Jameson – 2
Matt – 18
Logan S. – 8

Syracuse 47
Palmyra 12
Scoring:
Aaron – 4
Anthony – 2
Chris – 5
Hunter – 4
Tim – 1
Logan T. – 2
Connor – 3
Matt – 15
Logan S. – 10

Syracuse 49
Conestoga 35
Scoring:
Aaron – 13
Chris – 2
Jameson – 5
Tim – 4
Logan T. – 9
Connor – 1
Matt – 4
Logan S. – 12

Syracuse 44
Raymond Central 19
Scoring:
Aaron – 4
Anthony – 2
Derek – 4
Chris – 2
Hunter – 4
Tim – 2
Logan T. – 6
Connor – 2
Will – 2
Matt – 7
Logan S. – 9

Syracuse 19
JCC 34
Scoring:
Aaron – 7
Hunter – 2
Tim – 2
Connor – 2
Matt – 5
Logan S. – 1

Syracuse 21
Falls City 44
Scoring:
Aaron – 4
Jameson – 3
Tim – 4
Hunter – 4
Logan T. – 3
Connor – 1
Logan S. – 2

Syracuse 36
Lincoln Lutheran 22
Scoring:
Aaron – 11
Hunter – 5
Tim – 4
Logan T. – 6
Will – 2
Logan S. – 7

Frisbee Golf - 2011

2011-03-08T18:23:00.001-06:00

Exercise Benefits Health

2011-03-08T17:44:00.003-06:00

So far in PE class (4th & 5th grades) we have discussed 5 ways that exercise can positively impact health.

1. Improved Energy - trains the body to make energy more efficiently
2. Improved Cardiovascular health - strengthens the heart and blood vessels; improves circulation
3. Improves Mood - releases dopamine and endorphins to give us a sense of well-being
4. Improves Brain Health - releases BDNF to protect & rejuvenate brain cells
5. Improves Detoxification - stimulates sweating and respiration to remove toxins from the body

* Writing assignment coming up Wednesday & Thursday

February Stars

2011-03-08T17:20:00.007-06:00

Once again, we have some outstanding students to honor from physical education class. These students displayed the following characteristics often throughout the month of February: work ethic, focus, positive attitude, sportsmanship, leadership. Here are the students who attained the most votes from their peers & Mr. Recker.

3rd Grade

4th Grade

5th Grade

Is Chocolate good for you?

2011-03-08T16:45:00.003-06:00

New research on the health benefits of chocolate is emerging. One study done by the Hershey chocolate company compared the antioxidants in cocoa to those of fruit. The study found that cocoa's antioxidant profile was even more powerful than the fruit profile. Remember, antioxidants help protect our cells from wear and tear.

Another study out of Japan showed that chocolate could aid in the production of HDL cholesterol, which helps keep cardiovascular circulation healthy.

Now keep in mind, the health benefits occurred in these studies with the use of minimally processed dark chocolate. The higher the percentage of cocoa, the healthier it is going to be. I recommend 50% cocoa or higher. If you are eating highly processed chocolate filled with lots of added sugar and preservatives, don't expect any gains in health.

References:
http://journal.chemistrycentral.com/content/pdf/1752-153x-5-5.pdf
Akiko Yasuda, Midori Natsume, Naomi Osakabe, Keiko Kawahata, and Jinichiro Koga. Cacao Polyphenols Influence the Regulation of Apolipoprotein in HepG2 and Caco2 Cells J. Agric. Food Chem. 2011 January
Food and Health R&D Laboratories, Meiji Seika Kaisha, Ltd., Saitama, Japan.

The Importance of Protein and Immunity

2011-03-05T10:27:00.006-06:00

There is a relatively high prevalence of Influenza getting passed around SDA schools right now. With that being the case, I want to emphasize the importance of adequate dietary protein and immune function. Your immune system is what allows you to fight off an invader like a nasty influenza virus. The number one nutrient your body needs to make new immune cells is protein. You've probably noticed how weak and achy your muscles feel after going through a week of the flu. That's because your body will tap into your protein reserves (muscle tissue) to combat the flu virus. Thus the importance of having high quality protein in the diet.

I highly recommend protein sources rich in the amino acid leucine. Leucine is key to helping your body make immune cells quickly when you need them. The best sources for leucine include whey protein, cottage cheese, eggs, animal meats, nuts, and seeds. The amino acid glutamine (found in protein) is also very important. Glutamine also helps make immune troops, especially those lining the digestive tract - which is the first line of defense if a virus is breathed in.

If I had to recommend one food to help fight off any type of pathogen, it would be whey protein isolate. Whey protein isolate is a protein food that is made from dairy. It has many wonderful health benefits that I will be writing more about in the future. In regards to the immune system, whey has been shown to boost "glutathione" levels significantly. Glutathione is a very important cellular antioxidant that helps protect your body. Whey contains lactoferrin. Lactoferrin is a component in whey that helps your immune system recognize a virus better, and helps the body tolerate inflammation to a greater extent. Whey can also "power-up" your neutrophils, allowing them to mount a stronger attack against invaders.

Prevention and rejuvenation from a tough bout of influenza or any other illness can be improved with adequate dietary protein. Keep this in mind as we go through the remaining flu-season. I also recommend avoiding sugar as much as possible if you are sick. Sugar decreases the ability of your immune troops to communicate and fight an invader.

If you have any questions or comments, feel free to post them below. You can also email me at "brecker@esu4.org." Thanks for reading!

"5 hour Energy" What's the scoop?

2011-02-24T18:28:00.005-06:00

Lately I have heard students and faculty talk about the popular drink product called "5-hour Energy." Although I am not a believer in energy drinks, (as most are very high in sugar, caffeine, herbal stimulants, and other additives), 5-hour Energy seems to be a bit different. It contains no sugar or herbal stimulants. It also claims to give people "energy now, without the crash." Let's investigate further.

Before I continue, let me say that I am not recommending or opposing 5-hour Energy. I am simply going to tell you a little bit about its nutrient content and how those nutrients might contribute to increased energy. With that said, let's take a look at the major ingredients.

B Vitamins - B vitamins play many roles in the human body. They contribute to nervous system health, enzyme reactions, protein formation, heart health, immunity, and energy production. Often times, "energy production" is the first thing associated with B vitamins. 5 hour Energy contains B5, B6, B12, and Folic Acid. To understand the quality of these B vitamins, one should look at the form of B12 used. The B12 listed is "cyanacobalamin." This form of B12 is bound to a cyanide molecule. In order for the body to use this form of B12, it must remove the cyanide molecule and metabolize it. The nutrient must then be converted into the co-enzyme (food-like) form of the vitamin that the body can use. This process demands energy from the body.

My number one recommendation for B vitamins is fresh, whole, unprocessed food. Meat, vegetables, fruits, and beans are all great sources of ready to use B vitamins!

Energy Blend containing Caffeine and various Amino Acids - I'm sure many of you have heard of caffeine. Caffeine is an ingredient that was originally discovered in the coffee bean. It has a stimulating effect on the body's nervous system that offsets sleepiness and boosts alertness. Although the exact amount is not listed, 5 hour Energy claims to contain the amount of caffeine you would find in the "leading premium coffee."

The Amino Acids: Amino acids are naturally found in protein. They have various functions in the human body. 5 hour Energy includes: Taurine, Tyrosine, and Phenylalanine. Taurine has a relaxing effect on the nervous system. It also aids in the body's use of insulin. Tyrosine is an important precursor to neurotransmitter production, including dopamine. This means that it helps produce dopamine. Dopamine gives us a sense of pleasure when it is released in the body. It helps relieve stress and improve drive. Phenylalanine boosts metabolism and aids in nerve transmission.

Other major ingredients include Malic Acid, Glucuronic Acid, and Citicoline: Malic Acid is an energizing nutrient that helps prevent muscle fatigue by reducing lactic acid. Glucuronic Acid aids the liver with metabolism. And Citicoline acts to boost mental focus and energy.

Hopefully that gives you a better idea of what is actually in the product 5 hour Energy. I encourage everyone to read the ingredients listed on products you choose to purchase. If you don't know what something is, research it! Find out what you are putting in your body. Like I said, I don't recommend or reject this product. I just wanted to shed a little light on what it is. I DO highly recommend whole, real, food. Our bodies have evolved and thrived on whole natural foods for our entire existence. When you eat a variety of these foods, you will be provided with an assortment of nutrients that will give you an abundance of energy. In addition to food, restful sleep, managing stress, and of course exercise, will all greatly add to your energy reserves.

Thanks for reading and feel free to ask questions or comment below.

BDNF and the Brain

2011-02-17T21:40:00.003-06:00

When you exercise, a powerful compound in your brain called BDNF (brain derived neurotrophic factor) is released. BDNF acts to protect and rejuvenate brain cells. The science proves that exercise can dramatically affect the brain. It has been known for years now that BDNF is released when someone exercises "vigorously." However, a new study with elderly individuals proved that 40 minutes of walking 3 times per week for a year stimulates BDNF release and helps the hippocampus region of the brain grow! The hippocampus of the brain is responsible for memory. Get fit and get smart!

Study Info:
Kirk I. Erickson, Michelle W. Voss, Ruchika Shaurya Prakash, Chandramallika Basak, Amanda Szabo, Laura Chaddock, Jennifer S. Kim, Susie Heo, Heloisa Alves, Siobhan M. White, Thomas R. Wojcicki, Emily Mailey, Victoria J. Vieira, Stephen A. Martin, Brandt D. Exercise training increases size of hippocampus and improves memory PNAS 2011 January
Department of Psychology, University of Pittsburgh, Pittsburgh, PA 15260;

The Long Rope Champions

2011-02-17T21:34:00.003-06:00

The Long Rope Contest

2011-02-16T20:53:00.002-06:00

3rd, 4th, and 5th grade PE students participated in a contest to see which class could be the most successful running over a long rope. For 2 minutes, two students turned the rope while one student at a time tried to run or jump over the rope. Each time a student made it over the rope successfully, the class earned a point. If you watch the video posted below this, you can see some of the action.

The Final Standings:

1st place - 4th grade Schrader - 20 points (championship picture coming soon)
2nd place - 5th grade Sisco - 19 points
3rd place - 4th grade Meyer - 15 points
4th place - 5th grade Schroeder - 13 points
5th place - 3rd grade Lechner - 9 points
6th place - 3rd grade Bassinger - 8 points
7th place - 3rd grade LaFollette - 6 points

Exercise with a Jump Rope

2011-02-16T20:25:00.001-06:00

The January Syracuse Stars!

2011-02-16T19:55:00.009-06:00

During the month of January, these students proved to be exceptional. They were voted stars by their peers and Mr. Recker. The "star qualities" that are considered include WORK ETHIC, FOCUS, POSITIVE ATTITUDE, SPORTSMANSHIP, AND LEADERSHIP.

3rd Grade

4th Grade

5th Grade

Basketball Action!

2011-01-30T20:33:00.001-06:00

Protein after exercise boosts muscle growth!

2011-01-30T18:36:00.002-06:00

A new study out of the American Journal of Clinical Nutrition found that 20 grams of protein following exercise can turn on gene signals in the body that stimulate muscle protein synthesis. So if you want to build/rebuild muscle easier, get some protein in your life after you exercise! Some of my favorite choices include beef, turkey, whey protein, cottage cheese, or almond butter.

Journal article: Bart Pennings, René Koopman, Milou Beelen, Joan MG Senden, Wim HM Saris, and Luc JC van Loon. Exercising before protein intake allows for greater use of dietary protein–derived amino acids for de novo muscle protein synthesis in both young and elderly men American Journal of Clinical Nutrition 2011 February vol. 93 no. 2 322-331

Study says Kids Happier & Healthier when involved with Sports

2011-01-30T18:19:00.002-06:00

Researchers from West Virginia University studied 245 middle school students to see if physical activity and sports played a role in happiness and life satisfaction. The students were asked to fill out questionnaires that described their feelings when involved with sports/physical activity and when they are not. The authors, led by Dr. Keith Zullig, reported the following: “Our study demonstrates the benefits of youth sports participation on self-rated health and life satisfaction among young youth at a critical juncture in adolescent development. Our findings suggest that sports team participation may enhance school connectedness, social support and bonding among friends and teammates.”

This study shows that students like to be involved. They want to feel like they are contributing to something great. And they want to have personal relationships with each other.

Link to study: http://www.springer.com/about+springer/media/springer+select?SGWID=0-11001-6-1000421-0

PE Highlights - 2nd Quarter

2011-01-04T06:43:00.000-06:00

2010 Nov-Dec Syracuse Stars

2011-01-03T23:07:00.009-06:00

These students showed excellence in the 5 Star Qualities:
1. Work Ethic
2. Focus
3. Positive Attitude
4. Sportsmanship
5. Leadership

Awesome job!

Strength Training is great for kids!

2010-12-22T21:04:00.003-06:00

The National Strength and Conditioning Association and a recent study published in the scientific journal "Pediatrics" recommend strength training for kids. Using both body weight and/or additional weight (dumbbells, barbells, medicine balls) is beneficial.

The research shows that most kids age 10 and above increased their strength 20-40% when participating in a regular strength training program. The NSCA recommends strength training 2-3 times per week under the supervision of a trained professional like a physical education teacher. And if you're worried it's dangerous, don't be. Researchers discovered that strength training is no more dangerous than any other common sport kids may be involved with at a young age! Some basic strength training can be started around age 7 or 8.

Strength training is taught throughout the K-5 PE program in Syracuse. Besides increasing strength, strength training has a positive effect on metabolism, bone health, circulatory health, and self-esteem!

Study Source: http://pediatrics.aappublications.org/cgi/content/abstract/126/5/e1199

Bowling Champs!

2010-12-04T17:58:00.007-06:00

We had some great bowling matches last week. Here are the 1st place teams!

PE Bowling 2010

2010-12-04T17:50:00.000-06:00

Syracuse Stars

2010-11-09T20:22:00.009-06:00

Throughout the school year, Mr. Recker and the 3rd-5th grade PE students take part in a program called "Syracuse Stars." Syracuse Stars was created to honor one student in each section of PE class. Students in each section get to vote one time for the classmate of their choice. Mr. Recker gets to vote 3 times for the student/s of his choice. When voting, students are asked to think about a classmate who has displayed the 5 Syracuse Star Qualities. Those qualities are:

1. Work Ethic - someone who tries hard, gives a lot of energy, and strives to improve!
2. Positive Attitude - someone who brings a good mood to class, is enthusiastic, confident, happy, and realizes the benefits of caring for their health!
3. Focus - someone who is on task, alert, listening, and following direction!
4. Sportsmanship - someone who wins and loses with class & dignity, treats their teammates and opponents with respect, and competes fairly and safely
5. Leadership - someone who consistently sets a great example for others and strives to go above and beyond the average

As you can see, a Syracuse Star really is a standout student! All votes are completely anonymous, as Mr. Recker does not allow students to share their votes with anyone. From here on out, a new Syracuse Star will be voted on each month. This first round of Syracuse Stars is from the start of school through the end of October. Here are the Stars!

3rd Grade

4th Grade

5th Grade

1st Qt. PE Videos - 2010

2010-10-30T15:05:00.001-05:00

1st Qt. PE Pictures - 2010

2010-10-30T13:21:00.001-05:00

Doane Blogging Study Week 6 - Relationships & Personal Character

2010-10-10T21:32:00.002-05:00

Researchers from Brigham Young University recently concluded that being connected to others increases survival by up to 50%! They believe that people are motivated to take better care of themselves when they are involved and invested in others. Advanced science is also proving that positive social interaction turns on genes that promote health, while negative social interaction can turn on genes that promote inflammation in the body. There is no doubt that our relationships can be a major factor in determining our health. It really makes sense to choose our friends wisely. It also makes sense to try to be a good friend. Spend time with those who make you feel happy.

Hall of Fame College Basketball Coach John Wooden always told his players, “Be more concerned with your character than with your reputation. Character is what you really are; reputation is merely what you are perceived to be.” I have always loved this Wooden quote. I remember it whenever I feel like people are judging me unfairly or when I feel afraid to make the right choices in my life. It does not matter what others think of me. I know who I am, what I stand for, and the type of person I want to be. That is what is important. People that stand up for what is right, what is just, and what is positive in this world have high character. These people are the real role models. They are true leaders.

Do you feel like your relationships are healthy? Is social interaction important to you? Does it make you feel good to be around others like you? Do you feel you have high character? Are you more concerned with your character or your reputation? What qualities do you think true leaders should possess? Do you know anyone who is a good role model? Please share your thoughts, questions, and comments below!

Doane Blogging Study Week 5 - Brain Health

2010-10-03T22:12:00.003-05:00

The human brain is the control center of the human body. In fact, it regulates every process that goes on within your body. It gives your body the directions for learning, moving, and even breathing! It truly is a remarkable organ.

Nutrition is a very important aspect to brain health. Your body needs certain nutrients to produce ATP (cellular energy) for your brain to run on. B vitamins, magnesium, CoQ10, and calcium are all needed to make energy. You can get these nutrients from natural whole foods. Research has also shown that eating 0.9 lbs of fruits and vegetables per day can preserve high brain function and help prevent diseases like Alzheimer’s disease.

The brain is mostly made of fat - specifically, omega-3 fatty acids. The most important omega-3 fat is called DHA. All healthy brain cells are made up of DHA. It is incredibly protective of the brain and allows the brain to function at a high level. The best sources of DHA are fish and grass-fed animals. Other good sources of omega-3s include eggs, greens, and nuts.

New brain research points to the importance of something called BDNF (brain derived neurotrophic factor). The brain releases BDNF to repair brain cells and rejuvenate brain tissue. There are three ways to increase BDNF in the body:
1. Aerobic exercise – get your heart rate up and challenge your body physically!
2. Learn something new – this challenges your brain circuitry and new connections are formed
3. Nutrition – blueberries, turmeric, and fish are three top BDNF boosters

Building and protecting the brain is very important to learning, focus, and memory. What did you find most interesting about this article? When do you feel you learn the best? How do you learn best? Please share your comments, questions, and thoughts below!

Doane Blogging Study Week 4 - Sleep & Rest

2010-09-26T21:46:00.003-05:00

Sleep is one of the most necessary functions performed by the human body. You cannot survive without it. It is the critical time when our bodies repair, rebuild, and rejuvenate. The healing process is greatest when we sleep. Without proper restful sleep, the body is sure to break down.

Research out of New Zealand and the University of Michigan found that children who get less than 9 hours of sleep per night are at a much greater risk for weight gain. When the body does not get the rest it needs, metabolism is disrupted. It is then hard for the body to use food for energy. Instead it begins to store it as fat. This raises the risk of obesity and Type 2 Diabetes.

Poor sleep problems lead to poor mood and concentration, tiredness, and greater stress levels. The Cleveland Children’s Sleep and Health Study found that when the body feels this way, food cravings also increase. This causes many people to eat junk food unnecessarily.

When you get enough sleep you will get along with others better, your brain will work better, and you will have more energy. Your immune system will also be stronger and you will recover from exercise and injury faster.

Did you know sleep was so important to the body? How many hours of sleep do you get each night? How do you feel when you don’t get enough sleep? Please share your thoughts, questions, and comments below!

Doane Blogging Study Week 3 - Food

2010-09-19T22:41:00.003-05:00

The food we eat is immensely important to our health. In fact, food can actually turn on genes in our body that cause our cells to function properly or cause them to malfunction. Food contains information or directions for our body. It all comes down to the choices we make. A diet rich in fresh whole, natural foods programs the body to work the way it was designed to work. A diet rich in processed junk food programs the body to break down.

Whole foods like fruits, vegetables, nuts, seeds, eggs, and meat are all great whole food choices. Meat, eggs, nuts and seeds provide great sources of protein and fat to help nourish and rebuild tissues and cells in the body. Fruits and vegetables are rich in phytonutrients, vitamins, and minerals to protect the body from harmful free radicals. Many research studies have proven that fruits and vegetables can boost the immune system, protect vital organs including the brain and heart, and lower the risk of all lifestyle related diseases like cancer, heart disease, and type 2 diabetes. The best diet includes a variety of these whole foods to ensure a broad spectrum of nutrients to aid, protect, and repair the body. Growing your own food in a garden or farmers markets are the two best sources to obtain fresh healthy food.

Processed food is generally unhealthy and should be limited to stay healthy. Read the ingredients list and nutrition facts before you purchase something. A diet that includes a lot of sugar, white flour, hydrogenated oils, preservatives, additives, artificial colors and sweeteners is very detrimental to the body. This is like filling up your gas tank with sludge. It is the wrong fuel that can cause the body’s systems to malfunction. If you couldn’t grow it, pick it, or hunt it 300 years ago, chances are it’s not very good for you.

Below is a list of 5 “superfoods” that I highly recommend. They are packed full of powerful nutrition to help you feel awesome! Check them out!

1. Blueberries – The U.S Department of Agriculture has found that the phytonutrients in blueberries can boost the immune system, improve metabolism, improve circulation, prevent bone loss, protect the brain, and fight cancer.
2. Cruciferous vegetables – Broccoli, cauliflower, cabbage, and brussel sprouts are included in this family. They contain powerful phytonutrients that have been shown to help prevent cancer.
3. Walnuts – Walnuts contain many minerals, vitamins, and fats that nourish the brain and nerves in the body. They’ve been called “brain food” in Asian cultures.
4. Eggs – Eggs are an awesome source of protein and fat-soluble nutrients. They contain protein for tissues and the immune system, carotenes to protect the eyes and skin, and choline to build healthy brain cells.
5. Avocados – Avocados contain over 20 different vitamins, minerals, fats, and phytonutrients. They can be eaten in many different ways, and are sure to boost your immune system.

Did you know that food contains instructions for your body? How important is eating healthy to you? Do you ever check the ingredients and food label before you purchase or eat something? What types of healthy foods do you enjoy? Please share your thoughts, comments, and questions below!

Doane Blogging Study Week 2 - Stress, Mood, and Play

2010-09-12T21:30:00.004-05:00

How is your mood? Do you feel happy, energized, and ready to take on the challenges of the day? Being in a good mood helps us feel well. It allows us to think clearly, communicate with others, and enjoy all life has to offer. One of the biggest reasons for a poor mood is stress.

Too much stress makes us feel irritated, bothered, worried, angry, upset, and grumpy. Basically, we become overwhelmed by life’s challenges. When stress reaches this point, inflammatory signals in the body run too hot and can damage our health. Almost every organ and tissue in the body can be negatively affected by too much stress, including the brain, heart, nerves, and skin.

So what can we do to stop the wear and tear that stress can cause on the body? The number one thing to combat stress is energy. When our bodies make energy well, we can meet emotional and physical demands better. You can help your body create more energy by exercising and eating a variety of fruits, vegetables, and quality protein like meat and eggs. These foods contain nutrients like B vitamins, magnesium, and carnitine, which help make energy and protect the nerves.

Aside from a good diet and exercise, taking the time to play is an important part of controlling stress and enhancing mood. Play simply means having fun, relaxing, and taking the edge off life. A research study in New Zealand found that workers were 82% more productive, and they slept better after taking a vacation. An article in the New York Times described how taking the time to relax and play can boost the immune system. In Australia, it was found that those who took breaks had better blood circulation and a healthy body weight. Try to discover activities that you enjoy. Sports, playing an instrument, dancing, gardening, playing a yard game, fishing, and reading are all examples of play. Taking the time to play is also a great way to bond with your friends and family, thus improving your relationships.

Find a way to forget about your worries. Some people enjoy calming music along with deep long breathes to relax. Some enjoy prayer or another form of meditation. Still others just need to laugh, which has always been a wonderful remedy to cheer up. There are many options available. The important thing is to try not to let stress overwhelm you. It is a natural part of life. In fact, a little bit of stress each day is good for us. We just have to find ways to keep it at a healthy level.

What stresses you out the most? How do you deal with that stress? What are your favorite ways to play and relax? What puts you in a good mood? Please share your comments, questions, and thoughts below!

Doane Blogging Study Week 1 - EXERCISE!

2010-09-05T19:09:00.002-05:00

Exercise! Is it really that important? Does it actually do anything for us? Is it necessary to be healthy? The big answer is YES! Making the choice to exercise is one of the most important decisions we face every day. It can make a huge difference in how our bodies feel. There are hundreds of books and scientific studies a person could read to find out about the awesome power of exercise and its effects on the human body. Below you will read about some of the most important reasons to include exercise in your life every week. As you read below, think about how important these things are to you.

1. Exercise teaches our bodies to move better! Humans were meant to move. Throughout our history, we have always been on the move, whether it was to search for food and shelter, or to explore new lands. We have never been people who sit for long periods of time. Running, jumping, hopping, skipping, crawling, lifting, pushing, pulling, and swimming are all great ways to improve your mobility! Your muscles, bones, and tissues will become stronger, and you will be more physically fit!

2. Your brain will work better! The University of Chile found that exercise causes the release of BDNF (brain derived neurotrophic factor) in the brain, which acts to rejuvenate and repair brain cells. Exercise also increases the amount of oxygen and nutrients to the brain which helps build new healthy brain cells.

3. Exercise makes you happy! The University of Bonn in Germany discovered that exercise helps the body release endorphins and dopamine in the brain, which gives you a feeling of relaxation and pleasure. Endorphins also act as a powerful natural pain reliever.

4. Exercise creates energy! When you exercise consistently, your body learns that it needs to have more energy on reserve. Therefore, the more you exercise, the more energy your body will make.

5. Exercise boosts your immune system! Researchers at Appalachian State University found that people who were physically fit had better working immune cells. This means you will be able to fight off bacteria, viruses, and other foreign invaders much easier.

6. Exercise protects your heart! Researchers from the University of Rochester School of Medicine found that exercise strengthens and relaxes arteries. When your heart starts to beat fast, your body releases something called eNOS, which allows blood to flow easier throughout the body.

7. Exercise allows your body to detoxify!. Pollution is something we all come in contact with. Sweating and breathing hard are two great ways to eliminate environmental toxins from the body.

8. Exercise improves your metabolism! When we exercise, it is much easier for our bodies to use food as energy. Researchers from Taiwan found that consistent exercise allows the body to use food to power our cells, instead of storing it as fat.

You’ve just read some of the wonderful benefits of exercise. Which of these things are most important to you? What are your exercise goals? Does this information make you want to exercise? What is your favorite way to exercise? Please write your thoughts, comments, and questions below!

Mr. Recker's Garden - August 3 Update!

2010-08-03T12:28:00.003-05:00

My garden is doing quite nicely. We're currently getting a nice supply of tomatoes, green beans, and squash. We've also had some green peppers and blueberries. Cucumbers, sweet corn, carrots, peas, eggplant, cantaloupe, and zucchini is on the way. Check out the video below to see for yourself!

Did you plant a garden this summer? If so, how is it doing? If not, have you visited any of the farmers markets across the state? Those are the two best ways to acquire fresh, local, well-raised food that promotes great health? Tell me about your gardening or farmers market experiences this summer in the comments section.

Circuit Training Summaries

2010-07-08T13:41:00.002-05:00

Post your circuit training summaries below: How was the overall experience? Would you use circuit training as part of your exercise routine in the future? What questions or comments do you have?

Mr. Recker's Garden!

2010-06-28T21:04:00.002-05:00

Check out the video below of my awesome garden! I had a small space in the back of my home that needed a lot of work. After clearing out the weeds and rocks, I remineralized the soil using Azomite rock minerals, OceanSolution elements, compost, peat moss, and topsoil. The plants are looking great so far and will hopefully produce a great harvest! Garden veggies are the freshest, healthiest food you will find anywhere - straight off the vine! This summer I planted: Blueberries, Buttercup Squash, Tomatoes, Blackberries, Sweet Bell Peppers, Cucumbers, Cantaloupe, Summer Squash, Sugar Snap Peas, White Sweet Corn, Green Beans, Zucchini, Carrots, and Eggplant

Doane College Assignment below

2010-06-14T21:58:00.002-05:00

The 3 blog posts below are for an assignment through Doane College. I am currently taking a class that requires me to integrate technology into lesson plans.

The Healthy Physical Activity/Exercise

2010-06-14T20:48:00.004-05:00

Post your paragraph about your healthy physical activity/exercise below in the comments section! What did you do and how did your family react? Remember, it must include four complete sentences.

A Healthy Family Meal

2010-06-14T20:43:00.003-05:00

Post your paragraph about your healthy family meal below in the comments section! What did you prepare and how did your family react to it? Remember, it must include four complete sentences.

A Healthy Stress-Relieving/Relaxing Activity

2010-06-14T20:32:00.004-05:00

Post your paragraph about your healthy stress-relieving/relaxing activity below in the comments section! What did you do and how did your family react? Remember, it must include four complete sentences.

Farmers Market Time!

2010-05-21T11:28:00.004-05:00

5 Great Reasons to support Farmers Markets in Nebraska:

1. Fresh Food! Everything is picked the day before. It will be the highest quality food you will find anywhere.

2. Tastes Great! When you get food that is grown sustainably, often times organically, the taste is exceptional.

3. Nutritious! When food is grown with care and picked fresh, it is always more nutritious. You will be getting more of those important phytonutrients, vitamins, minerals, and enzymes when you consume food from the markets.

4. Supports Nebraska growers and farmers! This is a wonderful way to support your local state economy.

5. Atmosphere! Farmers markets bring out all kinds of people who are looking to enjoy the day and have a good time. It really is fun to walk around and enjoy everything going on.

Here are some locations and times for Farmers Markets near you:

Lincoln Haymarket Farmers Market
335 N. 8th St. in the Haymarket
Saturdays 8 am-12 pm

Lincoln Community Crops Farmers Market
Pentzer Park (2 blocks North of 27th and Holdredge)
Thursdays 4:30-7:30 pm

Lincoln Old Cheney Road Farmers Market
55th and Old Cheney (behind the Racquet Club)
Sundays 10 am-2 pm

Omaha Village Pointe Farmers Market
168th and West Dodge Road
Saturdays 8 am-1 pm

Omaha Old Market Farmers Market
11th and Jackson St.
Saturdays 8 am-12:30 pm

Superfood #5 - Eggs

2010-05-10T17:35:00.002-05:00

Forget the negative rumors you've heard about eggs. Eggs are in fact a wonderful food. They are packed with protein, phytonutrients called carotenes, and choline. In addition to these nutrients, there are about 15 other essential vitamins, minerals, and fats that make up the incredible, edible egg.

Most of the nutrients in an egg are found in the yolk. The darker the yolk, the more nutritious the egg is. Darker yolks indicate a higher amount of carotenes. Eggs are especially high in carotenes zeaxanthin and lutein. Both of these nutrients are outstanding at protecting the eyes and skin. They are potent antioxidants.

Protein in the eggs is vital for muscle repair, immune system function, energy, and metabolism. In fact, if you eat protein at breakfast, you will have better energy throughout the day, better mood, stable blood sugar, and reduced inappropriate food cravings. Each egg provides over 6 grams of protein!

Choline is an awesome nutrient for the brain and cardiovascular system. Your brain cells require choline to function well and stay energized. You will have better thinking skills and memory with added choline in your diet - another reason to have eggs before school! Choline works in the blood vessels by stopping fat from sticking together. It prevents plaque from building up in the arteries and organs! It also gets rid of something called homocysteine, which can harden the blood vessels.

Hands down, the best eggs are from pasture-raised chickens. These are chickens that are allowed to freely roam the farm. They are not kept in restrictive cages. Ask your local farmers if any of them "pasture-raise" their chickens and buy from them! Remember, fresher is usually always better, and it certainly is with eggs. Fresh pastured eggs are more nutritious and they taste the best!

Reaction Time

2010-05-10T09:25:00.004-05:00

This Rocket Workout featured the students using "reaction balls" to work on their reaction time. Reaction balls are rubber balls that have bumps all over them. When they land, they will bounce in any direction, thus making the students quickly react to scoop or catch the ball. The goal is to catch the ball before it bounces away from you and comes to a stop.

Golf Highlights

2010-05-10T09:11:00.008-05:00

Check out some pictures and videos from the Golf unit. We worked on swing mechanics for several weeks. Students enjoyed a variety of challenges swinging 7 irons and putters.

Walk/Jog/Sprint Intervals

2010-05-07T22:56:00.004-05:00

In April we spent several weeks walking, jogging, and sprinting outside. Interval training was used often. The students mixed walking and jogging or walking and sprinting intervals into their outdoor training. An example would be walking for 30 seconds, then jogging for 30 seconds, and then repeating. Some students pushed themselves to do nothing but jog and sprint, making for a very intense aerobic + anaerobic workout.

Caveman Workout

2010-05-07T21:56:00.005-05:00

Check out this awesome "Caveman" Rocket Workout where the students are carrying logs and throwing boulders! Ok, so our logs are weighted bars and our boulders are medicine balls, but we like to use our imagination in elementary school!

Superfood #4 - Avocados

2010-05-04T07:59:00.003-05:00

In the past couple years, the avocado has become one of my favorite superfoods. It is an amazing fruit that provides a plethora of vitamins, minerals, and phytonutrients. Avocados will provide you with:
* potassium for muscle contraction and healthy blood pressure
* vitamins A, D, E, and K for a powerful immune system
* monounsaturated fats including oleic acid which are great for the heart - oleic acid may prove to be a key nutrient in battling cancer cells
* fiber to clear toxins and promote a healthy GI system

Interestingly, there have been studies proving that avocados help the body absorb fat-soluble nutrients like carotenes, lycopene, and lutein better. In March 2005, the Journal of Nutrition found that adding an avocado to your salad can increase the absorption of those nutrients 5-15 times!

An avocado that is ready to eat should be slightly soft, but not have any cracks or sunken dents. If it has a slight neck (instead of being rounded on top), there is a good chance it was tree ripened and may have better flavor. If your avocado is ripe, it will last about a week in the fridge. Expect a creamy, buttery type consistency, and a nutty flavor from your avocados. They are awesome on salads and sandwiches. They are a great substitute for mayo. And of course, they are the key ingredient in guacamole, which can be put on just about anything to make it taste better.

As for preparing, take a knife and simply slice the avocado in half lengthwise. Twist open, remove the pit, and scoop out the flesh. If you don't want your avocado to brown up from oxidation, you can sprinkle a little lemon juice or vinegar on it.

Putting Lesson - Miniature Golf Course

2010-05-03T08:17:00.006-05:00

Recently, our teacher assistant Mike delivered an awesome putting lesson to 3rd grade students. He discussed and demonstrated proper putting technique, and then described the miniature golf course that he created in the gym. The students had an awesome time and improved their putting skills. Check out the lesson in the pictures and videos below!

#6 Exercise is great because...

2010-05-03T08:01:00.001-05:00

it makes you happy! Exercise IMPROVES YOUR MOOD by releasing neurotransmitters and endorphins in your body that help you relax, make you feel happy, relieve pain, and energize you. That's one reason healthier people are happier people. They also sleep better too!

Superfood #3 - Walnuts

2010-04-26T09:18:00.004-05:00

If you like nuts, walnuts are a great choice. They are packed with essential fatty acids, trace minerals, vitamins, protein, and phytonutrients. They have a nice mild flavor and are great raw. Add them to your salad, stir fry, yogurt, fruit salad, or any other dish of your choosing.

Some Asian cultures refer to walnuts as "brain food." Studies involving walnuts have shown an increase in memory and cognitive function. This most likely stems from the nutrient content in the walnuts. Nutrients like omega-3s and magnesium found in walnuts can have a very positive effect on the brain. They have been shown to relax nerves and improve mood.

Walnuts are also high in vitamin E and ellagic acid. These nutrients, combined with the omega-3s and magnesium, have proven to support heart health, lower inflammation, and prevent disease. Several studies have been published showing walnuts can help blood vessels relax. There are also studies suggesting that walnuts can play a role in fighting breast and prostate cancer.

Superfood #2 - Cruciferous Vegetables

2010-04-19T08:11:00.004-05:00

Cruciferous vegetables include broccoli, cabbage, cauliflower, brussels sprouts, kale, horseradish, watercress. These vegetables have potent anti-cancer nutrients in them. When incorporated weekly into the diet, they can play a key role in the prevention of many types of cancers, especially breast and prostate cancers.

Specifically, the anti-cancer phytonutrients (plant nutrients) I am talking about are the glucosinolates. Glucosinolates act as natural protection for the plant from insects, animals, pollution, or anything else that could hurt the plant. When we eat these foods, our digestive system breaks down the glucosinolates and converts them into protective compounds that our bodies can use. The most powerful glucosinolate compounds include Indole-3-carbinol, diindolylmethane, and sulforaphane.

Besides aiding in the prevention and treatment of cancer, cruciferous veggies have also been shown to lower inflammation throughout the body, and help the liver clear toxins from the body. I highly recommend eating cruciferous veggies every week. My favorite way to eat them is steamed, but any way you eat them will benefit your health!

Superfood #1 - Berries (especially blueberries)

2010-04-10T11:31:00.004-05:00

Berries are antioxidant powerhouses. The dark blue and red pigments you see are packed full of powerful plant nutrients called phytonutrients. There are many different kinds of phytonutrients in plant foods. Specifically to berries are anthocyanidins. Anthocyanidins are the key factor in berries that protect your body from free radicals - those oxidative chemicals that wear away on your cells. This means that your body will be internally protected from that damage. Blueberries, strawberries, raspberries, blackberries, and cranberries are all phenomenal choices.

There is a vast amount of research that is coming out, specifically on blueberries. Blueberries contain the highest amounts of anthocyanidins, as well as another nutrient called pterostilbene. Pterostilbene has been proven in research to aid the body in burning fat for energy, and in reducing colon cancer in animals. Other notable research on blueberries has found that they help increase circulation, protect the blood vessels, protect the brain, and prevent bone loss. Fresh blueberries are always best, with fresh-frozen (picked and then immediately frozen) being your next best choice.

Kara B. Duffy, Edward L. Spangler, Bryan D. Devan, Zhihong Guo, Jonna L. Bowker, Anne M. Janas, Adrienne Hagepanos, Robin K. Minor, Rafael DeCabo, Peter R. Mouton, Barbara Shukitt-Hale, James A. Joseph, Donald K. Ingram A blueberry-enriched diet provides cellular protection against oxidative stress and reduces a kainate-induced learning impairment in rats. NEUROBIOLOGY OF AGING 2008 November Volume 29, Issue 11, Pages 1680-1689
Laboratory of Experimental Gerontology, Intramural Research Program, National Institute on Aging, National Institutes of Health, 5600 Nathan Shock Drive, Baltimore, MD 21224, USA.

Joseph JA, Fisher DR, Cheng V, Rimando AM, Shukitt-Hale B. Cellular and Behavioral Effects of Stilbene Resveratrol Analogues: Implications for Reducing the Deleterious Effects of Aging. J Agric Food Chem. 2008 October Epub ahead of print.
U.S. Department of Agriculture

Devareddy L, Hooshmand S, Collins JK, Lucas EA, Chai SC, Arjmandi BH. Blueberry prevents bone loss in ovariectomized rat model of postmenopausal osteoporosis. J Nutr Biochem. 2008 March E pub ahead of print.
Nutrition, Food and Exercise Sciences, Florida State University, Tallahassee, FL 32306, USA.

Fresh, Natural, Whole Foods

2010-04-08T10:07:00.005-05:00

To achieve a quality level of health, it is important to try to tip the scales in favor of fresh, natural, whole foods. Fruits, vegetables, meats, eggs, nuts, seeds, and dairy foods that are fresh, natural, and whole, are also the best for our health. They taste better and contain more nutrients to aid our body in feeling good and working properly.

* FRESH * Fresh food is food that is at a perfect stage to eat. It is vine-ripe, hasn't been stored for a long time, has a healthy texture and a beautiful color, is free of aging/bruising/mold, and tastes great. An apple picked off your backyard apple tree is a fresh food. A dozen eggs gathered in the pasture yesterday by a local farmer is a fresh food. A bag of corn chips sitting on the grocery store shelf is not a fresh food. In fact, there is a good chance those corn chips were made from corn that is years old.

* Natural * A natural food is simply anything found in nature that is edible. If we could have hunted or gathered it 1000 years ago, it is a natural food. Vegetables, fruits, nuts, seeds, berries, and meats would all be considered natural. They are at their best when they are kept in their original form. Don't be fooled by processed foods that claim their products are "all natural." Check the ingredients list. If you see numerous ingredients that you can't pronounce or have never heard of, it is not a natural food.

* Whole * A whole food is one that is not altered or changed. For example, a real fresh orange is a whole food. A glass of orange juice is not a whole food. It is the sugar and liquid from the orange, minus the fiber, enzymes, and a good portion of the vitamins and nutrients. Go for the real deal more often than not. Whole fruits and vegetables are two of the most powerful foods for improving health!

The more you can consume fresh, natural, whole foods, the better off you will be. These are the foods that your body recognizes. These are the foods that contain the most nutrition. These are the foods that turn on gene switches in our body that promote health and well-being!

The Broad Jump

2010-04-01T09:42:00.004-05:00

The Broad Jump is a Rocket Fitness test that is a very good indicator of lower body power and core strength in the body. Students must jump as far as they can from a stand still position.

Muscular Anatomy

2010-04-01T09:31:00.005-05:00

During this 4th quarter, students are being taught some of the major muscles in the body that allow us to move and perform challenges throughout the day. We are starting in the legs and working our way up. This week we identified our quadriceps, hamstring, and calf muscles.

Quadriceps - front of the thigh

Hamstring - back of the thigh

Calf - back of leg between knee and ankle

Jamie Oliver's Food Revolution - ABC 7:00 PM Friday!

2010-03-25T14:58:00.005-05:00

Hey everyone. I wanted to share the news of a great new show starting Friday night, 7:00 pm on ABC. It's called Jamie Oliver's Food Revolution. Jamie Oliver is a renowned British chef who has a mission to change the way America eats. In this series, he travels to the most unhealthy town in the US - Huntington, West Virginia. His goal is for the people to learn about what fresh food really is, where the food comes from, and how a diet rich in fresh, whole foods can impact health in a drastically positive way. It should present some wonderful information to the public. I encourage you to tune in!

Check out a clip form the show:

#5 Exercise is great because...

2010-03-23T09:13:00.004-05:00

it improves BRAIN POWER! Exercise can help your body create new brain cells and improve the connections between brain neurons. Increased oxygen also nourishes brain cells. With regular exercise, you can think clearer, become more focused, learn things easier, and remember information better.