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.