Winter Break Extra Credit

Winter break is here and it is important to stay active over the holidays.  When we return in 3 weeks we will hit the ground running in the second semester. 

The current fitness chart is due when we return but it doesn't cover the three weeks off.

For extra credit log all your activity during the break.  Write it down each day and turn it in when we return to school.

One of our standards is students having the ability to monitor their exercise and design a plan to be fit.

Please make sure to write your full name and period on your work.

Happy Holidays Mr. Finestone.

Staying Active and Eating Right During the Holidays

One of the challenges of the holiday season is to make good eating choices.  It has been widely regarded that the average American gains 5-7 pounds from Thanksgiving to New Years but this has been debunked in recent studies.  Recent research says the average gain is more like 1 pound.  Keep in mind this is all relative depending on you.

You have the ultimate control over this.  Here are some things to think about:

1). Portion control is key to eating right.  You may want to heap the gravy on the mashed potatoes and have three slices of pumpkin pie but it isn't wise.  Take small portions of many things and keep a balances plate.  Turkey is great as a low fat protein, a small spoon of potatoes, salad is a plus, vegis are always great, and try to find room on your plate for some fruit.  Lastly enjoy a reasonable sized slice of pie.

2). Exercise everyday.  Make sure to go out for a walk.  Take part in the family football game.  Go for a long shopping trip to the mall.  Do what ever it is to keep moving.

3). Snacking is a slow weight gainer.  If you need a nibble to satisfy your hunger pass on the cookies, candy, and chips and grab a carrot, apple, grapes, or other healthy snack.  Eat nutritiously!

4). Pass on the soda.  Soda has unwanted sugar calories so stick to a healthy relationship ice cold glass of water.  Besides ice cold water helps to burn calories.  See my earlier post from February 25th.

If you can do your best to follow these guidelines your should be able to maintain your weight or even loose a pound or two if this a diet change for you.

Have a great Holiday season and stay active.

Student Motivator and the Prudential Fitnessgram

If you have been checking edline and are concerned about your child's progress on their "run days" a good motivator is to drop into class and observe or participate.

As 8th graders the students need to get prepared for their physical fitness tests in 9th grade.  Next year is too late and they need to start now.  All high school students are required to pass 5 of the 6 physical fitness tests given to them as a graduation requirement.

In 9th grade if they do not pass their tests they will be assigned to a Physical Education class in 10th grade and retested.  If they do not pass they are assigned to a Physical Education class in 11th grade and retested.  Once again if they don't pass 5 of the 6 tests they will be in Physical Education as a senior.  If they don't pass the tests again as a senior they will not be eligible for graduation.

It is imperative that they start working hard now to be able to pass.  The hardest test for many kids is the mile run.  The requirement to pass is based on the students BMI (body mass index), gender, and age.  The chart that shows the requirement can be found at http://www.cooperinstitute.org/lookup-tables.  The higher the students BMI the less time they get to run the mile.  A good rule of thumb is that by the end of 8th grade they need to be able to run a mile in less than 12 minutes for the girls and less than 11 minutes 30 seconds for the boys.

If they currently are able to make these benchmarks they need to maintain their cardiovascular fitness and try to improve.  If they are unable to make these benchmarks it is mandatory that they work hard every week and push themselves to improve.  This will take more than just running but the mental toughness to push themselves past the point where they are not comfortable and want to give into walking.

Back to motivation.  Many times the students do not give their all.  If you show up to watch them, better yet jog with them, I strongly believe they will improve their performance simply by making the effort not to disappoint you.

If you wish to come observe or participate please contact me on Monday of the week you want to come down.  I will then be able to tell you the day we are running.  The school requires 48 hour notice for a classroom visitation so you can then contact the office and let them know you would like to come to my class.

Trust me, it is worth it if you can to come see them in action if you can.

In the meantime please keep them moving outside of school.  Make sure they do the work on their Fitness Chart.  Please reward then for their hard work if you see their scores improving on Edline.

Great Recipe for Dinner (re-post)

This is a repost from February.  Please read the original post from February 25th for the Time magazine article.

I had this Chilli for dinner this evening and it was great so I wanted to share the recipe again for all my new students.

Fix some up and enjoy.  Let me know if you liked it or anything you would change or add.

Piggy backing on the article from Time magazine I shared about fiber being a kick start for weight loss.  I wanted to share this recipe that we have been using at my house for quite some time. 

Remember you still need to eat in moderation even though you may very well want to have more after tasting it.

A serving is about 1 cup.  Add a nice salad with light dressing, a piece of gluten free bread, and some cantaloupe or watermelon and you have a really nice, balanced meal!

This recipe is a great source of fiber and protein while being low in fat. 

Turkey and Bean Chili

Ingredients:

15 ounce can of Black Beans
15 ounce can of Pinto Beans
15 ounce can of White Beans
15 ounce can of Kidney Beans
15 ounce can Diced Tomatoes
11 ounce can of Whole Kernel Corn
1 medium Onion diced
1 pound ground Turkey, or Chicken, or Beef (slightly higher fat content)
1 package Lawry's Taco Seasoning (hot or mild, your choice)
1 package Hidden Valley Ranch Mix
2 tablespoons Olive Oil

1) Heat Olive Oil in 4-6 quart saucepan over medium heat.
2) Heat diced onion, stirring occasionally until browned.  (8-9 minutes)
3) Add ground turkey and mix to break up turkey until cooked through (4-5 minutes)
4) Add all canned ingredients, DO NOT DRAIN LIQUID.
5) Mix well and add Taco Seasoning and Ranch mix.
6) Bring to a boil and reduced heat to medium and simmer until liquid thickens.  Stir occasionally.  (about 20 minutes)
7) Serve and enjoy!

Jog For A Cause

This is a reminder post that this Friday is the Jog For A Cause.  Please turn in any envelopes if you haven't and keep working your friends and family for donations!

On Friday we had the kick off for the "Jog For A Cause" fundraiser for Patrick Henry Middle School.  This fundraiser will benefit all students at our school.  It is the major fundraiser for the year.

The best part of this fundraiser is that our school gets to keep 100% of the money donated as opposed to 40% with traditional "gift wrap/magazine" fundraisers.

Please support our school by making a donation.

Student's earn rewards for fundraising:

One raffle ticket for every $5 raised for very cool prizes.

For $25 they also get a free shaved ice from a shaved ice truck.

For $40 they get the shaved ice plus an In N Out hamburger meal from the In N Out truck here on campus.

Spread the word and please support our school!

Post Workout Drink...Chocolate Milk!?

Believe it or not a great option as a post workout drink is chocolate milk.  I know, crazy right?  No not crazy at all.

We have all been told to make sure we stay hydrated and the best way to do that is to start drinking water before your workout and continue througout your exercise.  This is sage advise and we should all adhere to it.  But if you are an endurance athlete, someone who's workouts are exhaustive and include a large amount of cardio vascular work, you need more than water after your workout to replenish your body and help it recover from the work you just put it through.  This is where chocolate milk comes in.

Keep in mind that if you are doing moderate exercise, especially to lose or maintain your with, you don't want to recover with chocolate milk as the calorie intake will cancel out a lot of the work you just put in.  8 ounces of chocolate milk can have over 200 calories in it depending on the milk you use.  But if you are in great shape and pushing your body to its limits listen to this.

Compared to your normal recovery options (milk, water, Gatorade, etc.) chocolate milk has double the carbohydrate and protein content.  These are key for muscle recovery.  The water content restores your bodies depletion of water through sweating to help prevent dehydration.  You also get the bonus of calcium which is great for maintaining strong bones.  Plus the small amount of sodium and sugar help the body to retain the water you are ingesting and replace energy.

All of that from a glass of chocolate milk.  Wow!

Keep in mind that this is for endurance athletes.  So if you are puting your self out their playing basketball, soccer, running cross country, or any other high cardio activity this could be for you.

Please use the link below to read the article I have referenced in my blog as it holds additional details and facts.

Got Milk? Try Chocolate After Your Workout

Get up and move!  Mr. Finestone

Even Rockers Need To Get Moving

Did you ever wonder how your favorite music artist is able to perform night after night in their high energy shows.  It's not just their age or talent.  It takes a lot of hard work and determination.  An example of this is Geddy Lee, vocalist and bass player, of Rush.  The link below will take you to an article about him in the Los Angeles Times.

 For Rush's Geddy Lee, touring means training.

After reading this article think about what you like to do as a teenager and what you need to do to maximize your performance at it.

Think about what you might want to do in high school, college and beyond and the work you will have to put in to stay at the top of your skills.

This doesn't only apply to athletes.  It applies to all sorts of professionals.

Try to imagine different occupations that require you to have physical stamina and write down what they are and what sort of physical conditioning those occupations require.

Design a "Fitness Chart" for those occupations and turn it in for extra credit.

Exercse while Restricted from Injury

Before I begin this entry let me make it very clear that if you are ever injured consult your doctor and follow their advise as they are experts in healing.  In my entry I will talk about what I am doing for my injury and I am following doctors orders.

All of us at one time or another will unfortunately get hurt or injured while doing physical activity.  While most of these instances will be merely feeling a little sore or getting a bruise some are more dramatic and debilitating.  What can you do to still remain active and try not to have atrophy?  Atrophy is the loss of strength and muscle tissue due to lack of use.  Using myself as an example lets take a look.

As you know I am out for 3 weeks due to having surgery on my right heel which include the repair of my achilles tendon.  This was a very involved procedure that has put me in a cast restricting movement of my left foot and ankle.  It is also requiring me to be "non-weight bearing" for several weeks.  This means I can not stand on my foot/leg at all.  I am on crutches and using a knee scooter to get around.  My quandary is how to stay somewhat active and to stay strong.

First thing I have to do is listen to my doctor.  This is by far the most important thing anyone should do who has an injury.  If you do not listen to your doctor you could put your self at risk of re-injuring yourself and perhaps causing permanent damage.  You must allow your body to heal (no pun intended).   In my case the doctor told me to stay off it completely and rest.  He did tell me to make sure that I move my leg to keep the blood flowing and keep some strength.

In March of last year I had surgery on my right knee and developed a DVT (deep vein thrombosis) and a PE (pulmonary embolism) which are blood clots.  Untreated they can be life threatening.  I did receive medical attention for these and have recovered but to avoid this kind of situation I needed to adhere to the following rules.  I have to keep my leg elevated for the first week above my heart as much as possible.  I have been doing that which is difficult because of the limitations of what you can do.  Secondly I had to move to keep the blood moving so what do I do?

My exercise regime consists of the following ever hour.  Wiggling my toes.  I do this as much as possible.  It allows for the muscles to work even though I can walk and keeps the blood flowing to and from my toes at an increased rate.  Leg lifts with the knee straight.  I lift my leg to a 45 degree angel 15-20 times to give the muscles a work out and get the blood flowing.  Lastly, I do knee bends.  I bring my knee towards my chest while bending the knee 15-20 times to again work the muscles and get the blood flowing.

Remember, just because you have an injury doesn't mean your down for the count.  Consult with your doctor and physical therapist to devise a plan to get you up and moving again.

I have a long way to go to a full recovery but I have to try to keep my leg in shape while I cant walk on it.  I look forward to returning to school and continuing my rehab in our fitness center. 

Welcome Back to School!

Students, parents, guardian and friends, welcome back to school and welcome to my BLOG. 

Periodically I will be posting to this blog and it will hopefully be enjoyable for you to read and offer some information that you did not know. 

All of my blog posts can be used for extra credit.  Simply read the blog, write down what you thought about it, did you try it, was it helpful or useful, and why.  Then bring it to school and turn it in.

Be sure to put the proper heading on your paper and be neat please.

The 2015-2016 school year should be a great one.  I am really excited this year to have the entire 8th grade!  It will really benefit the students to be with the same teacher all year because if they have a schedule change their PE teacher will remain the same and the classes will all be at the same point.

The 8th grade team (all 8th grade teachers) are fantastic and we will be working together to give you/your child the best year that we can.

Looking forward, try to start out doing all your work so you do not fall behind and spend your night time hours catching up.  It is imperative that if you ever have a question to talk to your teachers so they can help you.  We are here for you.

See you in class, Mr. Finestone

I'm back!

Students and Parents, I have returned to school and I want to thank you for the "Get well" wishes I received.  You never know what is going to happen when you have surgery and my outcome was a lot worse than expected.

I went in for a right knee meniscus tear and ended up with torn cartilage, micro fracture surgery, and blood clots in my calf and lung requiring a 3 day hospital stay!  Scary stuff.  Needless to say this was all unexpected.  You never know what they will find once they go in to repair an injury and what will happen post surgery.

The good news is that I am on my way to a full recovery and I am glad I was able to return to school to see all the students for the last week of the school year.  To be able to congratulate the 8th graders on their culmination as they move on to a new chapter in their academic careers and lives.  To be able to wish the 6th and 7th graders and wonderful summer and remind them to stay active and that I will see them all again in August.

I hope to have some interesting things to write about over the summer so stay tuned to further posts.

Eating Healthy and Dieting

It is always a good thing to eat a healthy balanced diet but there is more to it than the foods you choose.  We have all heard to eat a good breakfast.  To eat three healthy meals a day.  To eat a mixtures of vegetables, fruits, carbohydrates, and proteins.  To not over eat.  These are all good advice but one major component is often overlooked, eating the right amounts at the right times.

The purpose of eating is to give your body fuel so it can operate on its optimum level.  To do this it is a good idea to heed the advice we have all heard, as mentioned above, but to add one more component.  Eating consistently through out the day.  To keep your body from being hungry and to keep it working properly it is best to eat 5 or 6 small meals a day.  These meals should be spread out through out the day as evenly as possible.

As a teacher, and many of you as students, you have a consistent schedule built into your day.  Here at Patrick Henry Middle School you have the opportuntiy to have breakfast at 8 AM in the morning, your are given a nutritional break at 10:45 AM, lunch at 12:46 PM and snack is provided at 3:02 PM.  During our day we have 4 opportunities to eat approximately 2 to 2 1/2 hours apart.  If you have a good dinner around 6 PM you will have had 5 meals spread out throughout the day. 

By following our nutritional guidelines, if you have made good choices on what you have eaten and meal size, you will have given your body what needs to work at it's normal level.

Many times we do not adhere to this and we eat 3 large meals, or we skip meals.  This causes two things.  If we eat to much we feel lethargic and can be fatigued and we are not at our best for learning.  If we eat to little our body goes into starvation mode because it doesn't feel it is going to get enough food.  Both of these situations can lead to weight gain.  When the body is over or under fed it will store the extra food stuffs to use later because you either can't metabolize everything you ate (eating overly large meals) or the body stores it becuase it isn't getting enough food (skipping meals or eating too little).

This brings me to dieting.  Dieting, as a word that has a stigma to it.  It means we have to lose weight.  While this may be true it doesn't always mean you eat to much.  Dieting should mean the following:

Definition of DIET http://www.merriam-webster.com/dictionary/diet

1

a :  food and drink regularly provided or consumed

b :  habitual nourishment

As I have described, eating 5-6 small meals consistently throughout the day.

Remember, I am not a doctor and if you wish to embark on a specialized diet discuss it with your doctor.  

But there is nothing wrong with sharing this with your parents or children and giving this kind of diet a try.  Whether it is to live a healthier lifestyle, to feel better, or to try to lose some weight it the possible benefits should be noticeable.

I have been doing this since November 2014 and have lost 25 pounds at a slow consistent level and I feel better.

If you give it a try please write me and tell me how you and your family feel and what benefits or pitfalls you have noticed.

Taco Tuesday's!

Tuesday is upon us and it has become a tradition at many eating establishments to have a "Taco Tuesday".  Taco's are a favorite of many kids and parents.  They are easy to prepare, allow for individuality of ingredient choice, and they taste so good.

The problem with tacos is that they can be unhealthy.  It all depends on what you put into them.  With a couple substitutions you can make Taco Tuesday in your home a family event that everyone can chip in to make and enjoy.

Use your kitchen counter, prep station, or kitchen table as a taco bar and enjoy.  Below is my favorite recipe for tacos.

1 pound ground turkey or chicken (instead of beef, much lower in fat)
1 packet dry taco seasoning
1 head iceberg lettuce
1 medium onion
1 orange bell pepper
2 tomatoes
1 package Go Veggi cheese (Go Veggi is a brand of lactose and or dairy free cheese products that come in many different flavors)

1) dice the onions and bell peppers and grill to soften them (set aside)
2) dice tomatoes (set aside)
3) grate cheese set aside
4) wash lettuce and pull apart leaves to make lettuce cups
5) brown ground turkey with two table spoons olive oil
6) follow directions on taco seasoning packet to finish cooking taco meat
7) take a lettuce cup and fill it with your favorite toppings and enjoy.

10 Myths About Weight Loss

Let me preface this by saying that if you are thinking about starting a diet or exercise regiment you need to consult your doctor to make sure that what you are about to do is appropriate and safe for you.

I am not a doctor but as a Physical Educator with a background in Kinesiology I have spent a considerable amount of time reading and discussing health topics like the ones that presented in this information I read on MSN.com.

I have personally researched and read about many of the topics introduced and there is a lot of research on them.

Follow the link below (or cut and paste in into your browser) and look into any of them that interest you in more depth to get an insight into the science behind the findings.

http://www.msn.com/en-us/health/weightloss/10-myths-about-weight-loss-and-what-science-really-says/ss-BBigEUg#image=

Fitnessgram Mile Test. Teachers Please Come Join Us!

This Wednesday our students will be participating in their official Mile Test for the Prudential Fitnessgram.  Each year our 7th graders are given a battery of tests for cardio-vascular endurance, flexibility, and physical strength.  

These scores are reported to the State Board of Education and are used to see how fit the states children are.

With obesity levels rising and children's tendencies to be sedentary it is important to keep track of our students progress.  

Historically Patrick Henry Middle School has ranked in the top 5 percent in the state of California and is consistently one of the highest scoring schools in LAUSD.

We would like to invite our faculty to come out and jog/walk with the students this Wednesday.

We have had many teachers come out in the past and the kids get a kick out of you being with them on the track.

You will be able to make connections with them outside of the classroom that could bring you better relationships with the students inside the classroom.  Not to mention the health benefit.

If you want to join us we usually start about 12-15 minutes into each period.

So lace up your jogging shoes, grab your Patrick Henry water bottle, and some sunscreen and meet us on the field.

"Run Day", in Physical Education Class

"Run Day" has traditionally been a day that students voice the most displeasure with.  It is a day that they are required to do a cardiovascular activity that is recorded for a grade.  To try to take the anxiety away we teach the kids a few of strategies that will help them achieve their desired result while enhancing their fitness.  These strategies are not just for the students but for anyone who is starting out on a plan to improve their fitness. 

Whether it is a mile run, a 20 minutes run, a pacer run, or a cross country run it is important to try these strategies to improve your endurance.  As you endurance improves you will need these strategies less as you will be able to run greater distances.

1. "Quarter Quarter"  This technique is to run a quarter of a lap, then walk a quarter of a lap, then repeat until you are finished.  By building in the break the body recovers and you ready to run again.
2. "30 30"  This technique is to run for 30 seconds and then walk for 30 seconds and repeat.
3. "Run the straights and walk the turns" This technique is to run the straight away on the the track and to walk the turns.
4. "Run as far as you can then walk 20 paces"  This technique is to run as far as you can then walk for only 20 paces and then run as far as you can and repeat.  This technique is best used after the first three as you build endurance.

For our students, if they use these techniques they will pass the runs while building cardiovascular endurance. 

Happy Running! :)

How to manage those darn cravings.

One of the hardest things to do while trying to achieve a healthy lifestyle is managing our cravings.  Everyone of us seems to have weakness whether it is a doughnut, pizza, etc.  What we have to do is manage that craving.

If we were all perfect we would be mentally tough enough to just quit eating the foods that are bad for us and stay mentally tough and on track for our goals.  Truth be told, most of us just aren't and we need an outlet to control our cravings but still giving us the wiggle room to enjoy that food item or meal that we love but may not be good for us.  Thus, the "Cheat Meal" or "Cheat Day" was born.

Knowing that a healthy life style doesn't change appearance over night (if your looking for weight loss) everyone likes to be rewarded once in a while so treat yourself to a cheat meal or cheat day.  This will keep those cravings at bay.  Whether you do it once a week, once every two weeks, or once a month is up to you and your ability to control your cravings.

The catch is that if you do go down this road, "cheating", you have to be focused and only do it on your schedule.  Otherwise it will creep into your routine more than once a week and all the hard work you have put in will be lost.

Be strong mentally.  Allow yourself that "cheat".  I think it will keep you happy and focused to reach your goals.

With the weekend upon us I see a pizza in my future!

Patrick Henry Middle School Fitness Ceneter

Teachers, here is a great opportunity for you to get fit and make meaningful connections with our students. 

The Fitness Center at PHMS is open everyday until 6 PM after school.  There is no reason to pay for a health club, just come on down and work out for free!  Interacting with the kids here is a great was to boost morale with your students. 

Have you ever run into a student while your outside of school?  Like at the mall.  Remember how excited they were to see you.  Students see us everyday as the one who is telling them what they need to do.  When they see you outside of the classroom the interaction is completely different and it makes a difference for them and us.

You can let your guard down a little and have fun while working out.  Sharing a common interest goes a long way with teacher/student/class dynamics.

Hope to see you down here.

Make Your Time In Front Of The TV More Productive

At some point in time all of us are going to take a break and sit down to watch our favorite TV show, sporting event, soap opera, evening news, or movie.  Many of us have chosen to DVR or Tivo programs so we can skip the commercials.  I say leave the commercials in.  The commercial breaks should be your most productive time.

Most hour long programs have about 20 minutes of commercials.  That is 20 minutes of working out you can add to your day!

During the 1-2 minutes that you are bombarded with commercials you can be physically productive.  Here are a few activities you can do to get the heart pumping, blood flowing, and to reduce the chance of becoming a couch potato.

• Do some jumping jacks.  This is a very good activity that gets all of your extremities moving.
• If you have a stair case walk up and down it a couple times.  Even a small amount is good for getting the blood flowing and burning a few calories.
• Stretching.  Stand up or sit on the floor and stretch your legs, back, and arms.  It is always a good time to increase your flexibility.  This will help reduce the chance of injury while moving, whether you are exercising or not).
• Do some push ups or crunches.
• Race to the kitchen and grab a ice cold glass of water.  Ice water can help burn calories. (click on the link to my prior blog post).  http://mrfinestone.blogspot.com/2015/02/does-drinking-ice-water-burn-calories.html 

Give it a try.  This is a quick and easy life style change that can have long term benefits.

Dieting? When to weigh in.

When you diet to lose weight you always want to see progress on the scale.  It will show up there before in the mirror.  When is the best time to check your weight?

The wrong answer is everyday.  Your body weight fluctuates daily based on many factors.

You should check your weight at the most once a week.  I suggest every two weeks.  This will give your body the time it needs to adjust to the changes you are making to it.

Also it is very important to check your weight at the same time under the same conditions.  This allows for consistency.  My favorite time is when I first get up in the morning.  That way I have had no food or water to add weight to me.

Consistency is key.  Do not check everyday as you do not want those daily fluctuations to get you down.

Great Fiber Rich and Low Fat Recipe

This is a repost from February.  Please read the original post from February 25th for the Time magazine article.

I had this Chilli for dinner this evening and it was great so I wanted to share the recipe again for all my new students.

Fix some up and enjoy.  Let me know if you liked it or anything you would change or add.

Piggy backing on the article from Time magazine I shared about fiber being a kick start for weight loss.  I wanted to share this recipe that we have been using at my house for quite some time. 

Remember you still need to eat in moderation even though you may very well want to have more after tasting it.

A serving is about 1 cup.  Add a nice salad with light dressing, a piece of gluten free bread, and some cantaloupe or watermelon and you have a really nice, balanced meal!

This recipe is a great source of fiber and protein while being low in fat. 

Turkey and Bean Chili

Ingredients:

15 ounce can of Black Beans
15 ounce can of Pinto Beans
15 ounce can of White Beans
15 ounce can of Kidney Beans
15 ounce can Diced Tomatoes
11 ounce can of Whole Kernel Corn
1 medium Onion diced
1 pound ground Turkey, or Chicken, or Beef (slightly higher fat content)
1 package Lawry's Taco Seasoning (hot or mild, your choice)
1 package Hidden Valley Ranch Mix
2 tablespoons Olive Oil

1) Heat Olive Oil in 4-6 quart saucepan over medium heat.
2) Heat diced onion, stirring occasionally until browned.  (8-9 minutes)
3) Add ground turkey and mix to break up turkey until cooked through (4-5 minutes)
4) Add all canned ingredients, DO NOT DRAIN LIQUID.
5) Mix well and add Taco Seasoning and Ranch mix.
6) Bring to a boil and reduced heat to medium and simmer until liquid thickens.  Stir occasionally.  (about 20 minutes)
7) Serve and enjoy!

Fiber: The One Food That Can Spike Weight Loss

Thank you to Mrs. Arndt who mentioned this topic to me.  I did a little research and this article from Time Magazine presents an interesting study from the University of Massachusetts Medical school.

It is always best to do what works for you.  Don't be closed minded and rule something out without looking into it first.

Keep in mind that whenever you decide to get into or change an exercise regime or attempt weight loss or a specific diet consult your Doctor as they are your best resource for what is best for you.

Here is the link: http://time.com/3709904/fiber-weight-loss/

Come Visit The SNaX "Hydration Station" Tuesday's and Thursday's

If you read my earlier post about drinking ice cold water here is a great opportunity.

Every Tuesday and Thursday Mrs. Raia and her SNaX students are serving up ice cold water at nutrition outside the Girl's PE Office.

Bring your PHMS Water Bottle or your own water bottle and fill up on some refreshing "High quality H2O" (The Waterboy, Adam Sandler).

This is a good chance to get out of your classroom, mingle with your students, and burn some extra calories.

Hope to see you there.

PHMS Biggest Losers and All faculty members

When the idea of the Biggest Loser came up I got very excited about it.  I had put on a few extra pounds and thought what a great motivational tool to get me living a healthier lifestyle.  I know that seems odd coming from a PE teacher but keep in mind I was finally recovered from a knee injury (which kept me from moving), took a month long trip to Europe (cruising and staying with family), I love food, and sadly was looking at heel surgery.  In the last year and a half put 25 pounds on me.

So I made a plan, set a goal, and was all ready to embark on a journey to shed some pounds with my colleagues....then January 12th came.  First day back at school and I tore my right knee meniscus.  Knee surgery was coming.  Now there was no way to compete for the title.

Being a glass half full guy I decided it wouldn't derail me.  Knowing I could not do the physical exercise portion of my plan I stuck with my food intake plan.  As of today I have lost 16 pounds from my all time high of 260 in December.  This actually hasn't been to difficult and I have no cravings.

So colleagues, after talking with a couple of you I decided to start writing down some of the things I have learned over the years in hope that it helps some of you reach your goals for a healthier lifestyle.

Please feel free to check back as I will post things as I think of them.

Feel free to share this link with your friends and family, if you wish.

If you want to be on an update list please email me at morrisfine1@gmail.com.

Good luck, Mr. Finestone

Does drinking ice water burn calories?

 I originally found an article about this subject in the LA Times in the late '90's while teaching at Sun Valley Middle School.  It still holds water.  (Thank you to howstuffworks.com for the information)

For anyone trying to lose weight, this question is an exciting one! If you simply want to know if your body burns calories warming up the water, the answer is yes. But if you want to know if drinking a lot of ice water can help you lose weight, or keep weight off, this "yes" needs to be qualified with some calculations.
First of all, calories are case-sensitive. There are calories and then there are Calories. Calories with a big "c" are the ones used to describe the amount of energy contained in foods. A calorie with a little "c" is defined as the amount of energy it takes to raise the temperature of 1 gram of water 1 degree Celsius.
What most people think of as a Calorie is actually a kilo-calorie: It takes one Calorie to raise the temperature of 1 kilogram of water 1 degree Celsius. So when you drink a 140-Calorie can of cola, you are ingesting 140,000 calories. There is no cause for alarm, because the conversion applies across the board. When you burn 100 Calories jogging a mile, you are burning 100,000 calories.
So, considering that the definition of a calorie is based on raising the temperature of water, it is safe to say that your body burns calories when it has to raise the temperature of ice water to your body temperature. And unless your urine is coming out ice cold, your body must be raising the temperature of the water. So calories are being burned.
Let's figure out exactly what you're burning when you drink a 16-ounce (0.5 liter) glass of ice water:

• The temperature of ice water can be estimated at zero degrees Celsius.
• Body temperature can be estimated at 37 degrees Celsius.
• It takes 1 calorie to raise 1 gram of water 1 degree Celsius.
• There are 473.18 grams in 16 fluid ounces of water.

So in the case of a 16-ounce glass of ice water, your body must raise the temperature of 473.18 grams of water from zero to 37 degrees C. In doing so, your body burns 17,508 calories. But that's calories with a little "c." Your body only burns 17.5 Calories, and in the grand scheme of a 2,000-Calorie diet, that 17.5 isn't very significant.
But let's say you adhere to the "eight 8-ounce glasses of water a day" nutritional recommendation. In 64 ounces of water, there are 1,892.72 grams. So to warm up all that water in the course of a day, your body burns 70,030 calories, or 70 Calories. And over time, that 70 Calories a day adds up. So, while you definitely shouldn't depend on ice water consumption to replace exercise or a healthy diet, drinking cold water instead of warm water does, in fact, burn some extra Calories!

Please come visit the "HYDRATION STATION" with Mrs. Raia to get your ice cold water!

Welcome to my blog!

During my 17 years as a Physical Education teacher the world has seen many changes.  Most notably is the technology revolution that has moved humans into a split second, live feed, tweeted, information age.  Trying to corral this warp speed mentality and using to benefit our students is a job that many find a little daunting.  As a Physical Education teacher who is committed to getting kids moving in an age of embracing social media and gaming it can be difficult.

With that in mind I have taken a leap of faith to try to provide pertinent information in a medium where students, parent, and colleagues can easily access it anywhere with the hope that it does some educating in the process.

So stand up, get moving, and read this on your favorite device.

I don't know where this journey will go but it will be a learning experience for me and hopefully you.

Mr. Finestone, Physical Education Teacher