7 Sister's High School Level Online PE for Homeschool Kids Curriculum is a full semester, 1/2 credit high school course. It includes all that is needed to satisfy high school graduation requirements. Since it's online, it can be completed at your own pace
My son doesn't enjoy exercising. So, I chose this class to get him more motivated and to give him the opportunity to practice his planning and recordkeeping skills. I also chose this curriculum because it is led by a 10-year exercise veteran and I felt hopeful this would help. And I'm happy to say that:
This is a big deal if you know my son because he still has a long way to go. However, he is now doing push ups and sit ups on his own and is more conscious of his need to be more active. He also did his best to keep track of what he completed, and I see big improvements in this area as well.
The following is included in this well-written curriculum.
Suggested syllabus for the year (or semester).
Reading assignments which include explanations of different types of exercises.
Questions to help reinforce learning (fill-in-the blank, multiple choice, true/false, and some short answer).
Videos showing how to do the exercises.
Diagrams showing the muscles mentioned in the videos. You could use these to help teach anatomy!
Paperwork for keeping track. Great for teaching recordkeeping.
There are a total of four different workouts each to be completed in four weeks for a total of 16 weeks.
Nice recordkeeping logs that can be printed or your student can type in the answers using fill and sign in Adobe reader.
The curriculum is taught by Luke Josiah Samuel Hayes (video instructor). Samuel has numerous certifications including NASM (National Academy of Sports Medicine), and over 10 years of experience as a fitness instructor, personal trainer, and fitness manager.
The exercise routines were above Nathan's fitness level. However, the goals set out are something any beginner could eventually reach. This is why I plan to teach this course again next year.
I'm happy to have this online PE for Homeschool Kids curriculum to use again and again if needed.
As a certified Group Fitness Instructor, I recommend this course as an online PE for homeschool kids option. Kids who are resistant to exercise and kids who are not will both benefit from the instruction. Either way, something important will be learned and PE requirements will be met for High School Graduation.
Check out 7 Sisters Homeschool Foundations for Physical Fitness by clicking here.
There are so many awesome reasons for eating more vegetables, I hardly know where to start! And there are a great many healthy vegetables to choose from. Everyone should be able to find some they like. Below are 6 reasons you need more vegetables in your diet.
I do know that I like to be reminded of the nutritional benefits of consuming more vegetables, because I find that when I am reminded, I'm inclined to eat more of them! So, for starters we're going to look at 6 reasons you need more vegetables in your diet.
One of the reasons why variety in your diet is so important is because every unique food has something special to add. This is especially true of vegetables. In fact, I believe that's one of the main reasons God created so many different kinds of vegetables.
6 reasons you need more vegetables
Low in calories – eating more vegetables will fill you up without the overload of calories and will help with weight control
Small amounts of good carbohydrates and high in Fiber
The exception to “low carbs” being starchy vegetables (potatoes, corn, winter squash)
However, all carbohydrates in vegetables are GOOD carbohydrates, so potatoes are not a BAD vegetable. And potatoes and other starchy vegetables are excellent sources of fiber when you eat the skin.
Vegetables are low in fat.
Avocados are an exception; however, avocados are excellent sources of monounsaturated fats which are good fats.
Naturally low in sodium when fresh (or canned with no salt added)
Rich in vitamins and minerals, especially vitamin A, vitamin C, vitamin K, folate, B6, potassium, manganese
Now that we've discussed 6 reasons you need more vegetables in your diet, lets discuss 6 different vegetables and how their individuality can enhance your health when you eat more of them.
The wonderful thing about tomatoes is that they are available year-round, plus they are so versatile, you can sneak these vegetables into almost any diet, no matter how “vegetable hating” the individual is.
Tomatoes have a low glycemic index, are low in sodium (fresh, no salt added canned), are low in calories, and low in fat. Tomatoes are also high in fiber.
For example, 1 cup cherry tomatoes, which is about 8-10 tomatoes, only has about 27 calories, less than half a gram of fat, only 7.5 mg sodium, 5.8 grams carbs, with 1.9 of the carbohydrates being fiber.
High in Vitamins
The same serving size of tomatoes is packed with vitamins and minerals, as the list below shows.
Vitamin A (1241 IU – 25% US RDA)
Folate (6% US RDA)
B6 – (6% US RDA)
Vitamin C (18.9 mg 32% US RDA)
Vitamin K (11.8 mcg 15% US RDA)
High in Minerals
Potassium (353 mg 10% of US RDA)
Manganese (8% of RDA)
Choline (No established RDA, but significant to persons with Diabetes)
See Below for delicious recipe that contains tomatoes.
Bell Pepper
Low in Calories, (15 calories in one small pepper), fat, sodium (similar to tomatoes), and carbs, 6.9 carbs, 2.5 fiber
One of the best sources of Vitamin C of any vegetable. One small bell pepper will provide you with 100% of your needs for the day.
Also, a significant source of vitamin B6. This is important because vitamin B6 is low in many diets. This is because of high intake of enriched breads and cereals, which have been stripped of the outer bran and endosperm.
Bell peppers are not as good a source of potassium as other vegetables, but they do have potassium. And, it all adds up, right?
Broccoli
Low in calories, sodium, fat, and carbohydrates. For example:
“Beets are highly nutritious and “cardiovascular health” friendly root vegetables. Certain unique pigment antioxidants in this root and its top greens have been found to offer protection against coronary artery disease and stroke. These antioxidants also lower cholesterol levels within the body and have anti-aging effects.”
Carrots
Like most other vegetables, carrots are low in calories, fat, carbohydrates, and excellent sources of fiber.
One thing about carrots stands out, however:
Carrots are a supersonic source of vitamin A. For example, 1 cup chopped carrots contains 12,383 IU of vitamin A (a whopping 428% of US RDA)!
In addition, 1 cup chopped carrots provides 13% of your daily needs of vitamin C, 21% of vitamin K, and 6% of folate and vitamin B6.
And carrots contain more than 400 mg of potassium per 1 cup serving.
Mushrooms
Of course, mushrooms are low in calories, fat, carbohydrates, and sodium like other vegetables. However, mushrooms are totally unique on this list.
First, mushrooms are not actually vegetables. They are technically fungus. Second, mushrooms are “the only vegetarian food” that are known to have their own vitamin D.
I always suspected this is because they naturally grow in the sun. And that's what science says.
When mushrooms are exposed to UV (sun) rays, they make their own vitamin D. This increases the vitamin D content of them for eating. I don't know about you, but that is so cool!
According to www.Berkeleywellness.com:
“Mushrooms contain a “pro-vitamin,” or precursor, called ergosterol that is converted into vitamin D when exposed to the sun’s ultraviolet (UV) radiation. This is like how your skin synthesizes vitamin D in response to sun exposure. However, commercially cultivated mushrooms are almost always grown indoors in the dark. As a result, they usually have negligible amounts of vitamin D. In contrast, wild mushrooms—notably chanterelles, maitake, and morels—are usually rich in D because they get sun exposure.”
Now that the mandates have eased in most states, many of us are more excited than ever to get out more. But with warmer weather, that also means shorts and tank tops. Unfortunately, this reminds us that we aren't in as good of shape as we were two years ago. 🙁
Are you like me? Are you worried that if you gain an extra pound, you will no longer fit into those clothes you easily put on two years ago? Do you wonder how to drop those extra 10-20 pounds this summer?
Now that there are more opportunities to hang out with friends and family, this means more barbecues!
The healthier alternative to fried and other high fat methods of cooking is barbecuing also known as grilling. Grilling is lower calorie cooking (unless you pile on the oil). So, if you're worried that those extra barbecue parties are going to make your “problem” worse, then check out these 5 healthy grill hacks to help you lose weight this summer.
1. Choose leaner cuts of meat
When we think of summer grilling, probably the first thing that comes to mind is hamburgers and hot dogs. Perhaps steaks if you are having a fancy evening. If weight loss or weight loss maintenance is your goal for this grilling season, heed this tip. It's a smart idea to reduce consumption of red meat which is known to cause weight gain and increase the risk of cancer. You can also opt to replace beef burgers and steaks with chicken, turkey, or even exotic choices like venison or bison.
2. Skip the bun and bread
If you’re watching your calories, you’ll also want to keep a close eye on carbohydrate intake. Note that I am not saying don't eat carbohydrates! Carbohydrates are an extremely important part of a healthy, balanced diet. The problem is that most of us don't realize what the serving size is. As a result, we eat more than we realize when we have a bun or a piece of bread. You can skip the bread altogether at a barbecue to save a few calories, or you can opt for a half bun, instead of a whole bun, one slice instead of two slices of bread for a sandwich.
Watching the size of the bun is important as well.
For example, you can buy buns that only have about 120 calories (usually the smallest ones you see in the store–by the way whole wheat is best) or you can buy buns that have almost 300 calories! If you read the label before you buy buns, you will become familiar with the calories. Thus, when you see a bun at a barbecue, you will have a better idea of what you are eating.
3. Just add veggies
When in doubt, fill your plate with a variety of fresh veggies or salads to accompany your lean grilled meat this summer. Choose healthy flavorful options such as marinated kale salad, a tasty slaw, fresh lettuce, spring greens and tomato, or other, similar vegetables. The general rule if you're trying to lose weight is to emphasize vegetables because they are low in calories. Keep in mind that starchy vegetables like sweet potatoes and regular potatoes are healthy, but are higher in calories, so watch your serving sizes.
Not all marinades are created equal. Many of those tempting-looking bottles that you find on your grocery store shelves are packed with sugar and sodium. They contain filler ingredients and flavor enhancers that will wreak havoc on your diet, cause water retention, and result in higher blood pressure readouts. None of this is desirable if you are looking to lose weight and get healthy.
Finally, mind your beverage intake. Alcohol, soda pop, and juice drinks (as opposed to 100% juices) contain unhealthy amounts of sugar; opt for tea with a little honey or Stevia. You can even add a little tonic water to make your tea bubbly.
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Finally, mind your beverage intake. Alcohol, soda pop, and juice drinks (as opposed to 100% juices) contain unhealthy amounts of sugar; opt for 
