Thanks to all of you who post comments! I love to hear from you!

As I write, we are nearing the end of physical fitness post-testing in PE class. Some of you may wonder: why do we have to HAVE physical fitness testing? What's the point of having to do 7 different tests?

Simply put, it's the law. All 5th, 7th and 9th graders in California MUST be tested for physical fitness, and their scores reported to Sacramento, as a way to see how healthy our students are.

So, I test 4th and 6th graders too, because they will have their scores reported the following year, and physical fitness is something that has to be built up. It is not like studying for test, where you can prepare and absorb all the information in a short amount of time. Fitness takes months to build, so we constantly work on it in PE class.

As a teacher, I don't think you should take a test unless it has a purpose. And the purpose of physical fitness testing is to show YOU where you need to get healthier. It's not just for the people in Sacramento. It's for YOU! After all, as I've told you many times in class, it's YOUR body, and since you only get one, take good care of it and it will take care of you.

So, as you take your tests, commit to improve on ONE area of fitness, the one you are the weakest at. If it's flexibility, then stretch more often. If it's curlups or pushups, then practice them daily. And if it's running or body weight, then do more walking, drink water not soda, and eat more fruits and vegetables. And don't give up!

Here's the question to respond to in this post: what is your favorite physical fitness test?

Some of you who left comments had great ideas for exercise on rainy days:

*Hannah goes to the YMCA with her mom

*Robbie plays basketball indoors

Here are some other ideas, some of which I've told you in PE class:

*Wii is fun and has lots of games

*Put on some music and do at least 5 minutes of aerobics

*If you have enough room, jump rope

*Practice curlups and pushups

*Walk up and down stairs for at least 2 minutes

*Do housework like laundry or sweeping (your parents will love you and its good exercise)

*Play Twister or charades with friends

Of course, you should ALWAYS ask your parents before trying any of these!

I read an article the other day that was very informative. Scientists studied people at an all-you-can-eat buffet and discovered that people's brains played a HUGE part in how much they ate. Most people think that your stomach controls how much you eat, but it's really your brain that is in control. Here's what they found:

1. People who use smaller plates eat less food. Why? Their brain THINKS they are eating more, so they feel fuller faster.

2. People who chew their food at least 20 times also eat less. Sounds crazy, right? But again, the more you chew, the more food your brain THINKS you are eating.

3. People who eat slowly eat less. Putting down your fork, having a conversation with your friend or family at the table and just going slow all help you feel fuller faster. And that means you eat less.

So try these the next time you eat. Use a smaller plate, chew at least 20 times before you swallow, and slow down. These 3 tricks can help you eat fewer calories, and maintain healthy body weight.

Someone asked me, "Is dark chocolate good for you?" The answer is, "Yes!" Scientists say dark chocolate is better for you than regular (milk) chocolate because it lowers blood pressure, and is high in antioxidants, which fight disease and remove toxins from your body. But be careful--dark chocolate does have calories, so eat it in moderation. Great question, Hannah!

I'm sorry it has been so long since I last blogged! I guess the holidays were so busy and fun that I got a bit distracted. I hope your holidays were fun as well.

In my last post, I talked about calories, a unit that measures how much energy is in the food you eat. Some people think calories are bad. They aren't! In fact, your body needs around 2000 of them a day (depending on age and gender). I like to tell people that calories are like gas in a car--you need them for energy and growth. That is especially true in school because your brain needs calories in order to function well.

So, what happens if you don't eat? Well, you've probably had the experience of skipping breakfast, because you thought it would help you lose weight (WRONG!), you simply forgot, or you didn't have enough time. Then, sometime after recess and before lunch, you probably "bonked," which means your brain ran out of energy and you found it very hard to concentrate or stay awake. You could hardly wait for lunch. And you probably felt much better once you ate.

What happened? You starved your brain! Think about it: even if you eat dinner/dessert at, say, 9 pm the night before, and skip breakfast the next morning, you'll go 14-16 HOURS without eating! That's like driving your car without gas. Doesn't work too well.

So, when your mother (or PE teacher!) says, "Breakfast is the most important meal of the day," listen to them and begin the day with a healthy meal

Speaking of a healthy breakfast, it was great to read people's opinions about which breakfast is better (bagel and cream cheese or yogurt with fruit). While both will give you energy for the day, the yogurt is probably better, as it is higher in vitamins, minerals and fiber. Everyone who replied was right! I'm glad to see so many of you know how to eat right!

Now, for the next post, share with the other readers what you do to stay physically active when it is raining outside. We'd all love to hear how creative people can be!

The last question posted was: How many calories are in a pound of body weight? Answer: 3500.

Let's look at that number for a moment. To gain a pound of weight, someone must eat 3500 more calories than they burn, and to lose a pound, they must burn 3500 more than they eat. It is simple math.

But these are just numbers--how does that look in everyday life? Let's talk about losing weight, a BIG issue among kids your age:

The easiest way to lose weight is to cut out "drink calories"--i.e, soda, juice, Gatorade, etc.

For example, if I drank water every day instead of a can of Coke (220 calories), in 2 weeks I'd lose a pound. In a year, I'd shed about 20 pounds! I'm not making a HUGE change; I'm just substituting something healthy for something unhealthy. Little changes like that can make all the difference.

Here are few other simple choices:

1. Drink a glass of water before each meal.

2. At every meal, eat a piece of fruit or handful of veggies. The cafeteria does a great job of providing healthy food--take advantage of it!

3. When you sit down to dinner, eat veggies and meat first, wait about 5 minutes (a great chance to TALK to your family!), then eat your carbs (bread, rice, potatoes, etc.).

Happy eating!

In your comment, share your opinion of which of the following breakfasts YOU think is healthier, and why:

1. A whole wheat bagel with cream cheese

2. A cup of regular yogurt mixed with sliced bananas and raisins

'Tis the Season

In my last entry, I talked about the holiday season and all the food that comes with it.

This entry is about the "C" word--not Christmas, Cookie Monster, or Curlup, but "Calorie".

Why talk about calories? Because people gain more weight during the holidays (2 months) than they do the rest of the year (10 months)!

Body weight is all about calories, keeping a balance between how much you burn and how much you eat. It's simple math, really. If you eat more calories than you burn, you gain weight. If you burn more than you eat, you lose weight.

A calorie is a unit of energy. Food contains energy, so the more energy in a food, the more calories it has. Here are a couple of examples:

1) A medium banana = 100 calories.

2) A can of Coke = 200 calories.

3) A cheese stick = 100 calories.

The trick is to eat foods that fill you up without laying on the calories: ones with water in them (fruits and vegetables) or ones with protein (lean meat, cheese, nuts, eggs). Not only do those kinds of foods have more nutrients and vitamins, they will keep you fit and trim.

In the example above, you could have either #2, the can of Coke (200 calories), or #1 AND #3, the banana and cheese stick (also 200 calories). Which is better? The banana/cheese combo. It's the same amount of calories, but is more filling, better for you, and will help you maintain healthy weight. So, go out and THINK about what you eat. There are healthy choices all around. You just have to look for them.

Last post's answer: Kwanzaa was begun in 1966.

New question: how many calories are in a pound of body fat? I'll have the answer next time. . .

Now that Halloween is past, we have entered my FAVORITE time of the year--the holiday season!

Unfortunately, with all the holidays--Halloween. . .Thanksgiving. . Christmas/Hanukkah/Kwanzaa. . .New Year's--there is also plenty of candy, sweets and food, which CAN mean extra pounds if you aren't careful. In fact, people often gain more weight during "the holidays" than they do the rest of the year.

So, what can you do to make sure you enjoy the season, but don't look like Santa when you're done? Here are some ideas:

1. Be physically active. ANY kind of movement counts, even walking the dog, sweeping, and taking out the trash. Of course, more intense activity will help burn off that extra piece of candy, but as long as you move, you can't go wrong!

2. Enjoy the sweets, but take it easy. Don't make an entire meal of M&Ms or Snickers. Have one (or two) a day and continue to eat healthy (more on that in another blog!).

3. Drink lots of water. It's cheap, has no calories, and fills you up so you won't be tempted to snack.

Over the next few weeks, until the New Year, I'll be sharing some other ideas on how to get or keep your body fit and trim. Stay tuned!

Here's a question. See if you know the answer: What year did people begin to celebrate Kwanzaa? Post your answer!

When you think of a football player, what images come to your mind?

Some people think football does NOT require a whole lot of smarts--that football players are big, slow, "dumb jocks" who would rather hit someone hard than hit the books. They think that because they have a lot of brawn, they don't have much of a brain.

I want to introduce you to a local athlete who is NOT your normal football player. His name is Marquel Carter, and he is the quarterback for the Culver City High School football team. Last season, he scored 30 touchdowns in just 12 games, but what makes him stand out in a crowd is the head inside the helmet:

*He won a sports essay contest at his school last year (topic: "I have a dream. . .")

*He has tried fencing, snorkeling, lacrosse and taiko drumming.

*When he had to choose a second language to study in high school, he figured he could always learn Spanish (since he lives in LA, where there is a large hispanic population), so he chose Japanese instead, a much harder language to master. In fact, he wants to learn more than 7 languages in his lifetime, so he can speak more than Kobe Bryant!

*He is considering going to Harvard or Stanford.

*Finally, in case you thought he was a one-sport wonder, he also plays for his school's basketball team, and runs 3 events for the track team.

No wonder his coach calls him "A remarkable young man. . . a breath of fresh air."

Why am I telling you all this? Because people will try to label you because of your gender, race, skin color, size, ethnicity or religion. They will tell you that you CAN'T do certain things because of who you are. But don't believe them! Marquel lives that way. So should you!