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By: Lisa Marie Patenaude

All work and no play…

Students today take an average of 112 mandated standardized tests beginning in pre-k up to 12^th grade! With the academic standards and expectations set so high for children, unfortunately recess is being reduced or even eliminated completely. School districts are in fear of having the lowest scores within the community and are continuing to find ways to increase classroom/educational time.

Why have schools cut recess time?

However, is more classroom time helpful or a recipe for increased behaviors and inattentiveness? The article, “Recess Physical Activity Packs in Elementary Schools: A Qualitative Investigation,” written by Steven Elliott, Sue Combs, and Robert Boyce, discussed how recess plays an important role in learning, social development, and health- which all must be considered when administrators decide whether to schedule recess during the school day.

Is recess a waste of time?
Here’s what current research has to say!

Let’s take step back and put things into perspective…during a typical 8-hour workday how often do you get up from your desk to move, give your brain/eyes a rest from staring at a computer screen, stretch out your legs, look out the window, go for lunch, or even just get some fresh air? It would be a safe bet to say most of you reading this blog do not sit for 8 hours straight at work!

Now it’s time to discuss the benefits of recess. Is it more than just kids running and screaming on the play ground? Absolutely!

Recent studies have indicated many benefits for including
set recess times throughout the day. The article, “Perceptions of the Effect of
Recess on Kindergartners,” written by Hannah Martin, Antomia Farrell, James
Gray, and Teresa Clark interviewed kindergarten teachers in Kentucky and
Tennessee, parents of preschoolers/kindergarten teachers in Texas, Kentucky,
and Tennessee, as well as college students from the area pertaining to their
views on the benefits of recess.

This particular study named many benefits of recess:

• Teachers have noticed better behavior once they returned back into the classroom.
• Improved mood / positive attitude
• Re-energized, re-freshed, and ready to learn!
• Increased ability to sit and attend.
• Children are able to learn conflict-resolution skills, problem solving skills, and sharing at recess.
• Increased eye contact
• The opportunity to PLAY and develop healthy habits and routines.

Camahlan and Ipock (2015) stated exercise increases attention to various cognitive tasks and can help academic performance. The study they completed indicated improved math scores pre/post test and the classroom environment was calmer after movement breaks. Camahlan and Ipock (2015) also noted improved attention as well as the ability for children to sit quietly and listen rather than fidgeting in their chairs.

Current research has indicated many benefits for recess, but
will school administrations continue to compromise it for the potential of
higher test scores? Only time will tell.

References:
Camahalan, F. M. G., & Ipock, A. R. (2015). Physical Activity Breaks and Student Learning: A Teacher-Research Project. Education, 135(3), 291–298. Retrieved from http://library.neit.edu:2048/login?url=http://search.ebscohost.com/login.aspx?direct=true&db=eric&AN=EJ1095394&site=ehost-live

Elliott, S., Combs, S., & Boyce, R. (2011). Recess Physical Activity Packs in Elementary Schools: A Qualitative Investigation. Physical Educator, 68(3), 150–162. Retrieved from http://library.neit.edu:2048/login?url=http://search.ebscohost.com/login.aspx?direct=true&db=tfh&AN=67018187&site=ehost-live

Martin, H., Farrell, A., Gray, J., & Clark, T. B. (2018). Perceptions of the Effect of Recess on Kindergartners. Physical Educator, 75(2), 245. https://doi.org/10.18666/TPE-2018-V75-I2-7740

The ketogenic (Keto) diet has gained mainstream popularity, it is touted as a healthy weight loss strategy that has additional health benefits. However, the keto diet is not without controversy. Some medical professionals point out the dangers of the high-fat diet and the lack of research to support its long-term use. While others support the keto diet as a healthy weight loss method with added health benefits. Depending on who you ask or what google hit you click on you could be left confused when deciding, To Keto or Not to Keto? Below I will help you decipher the gauntlet of keto information to help you make your decision based on fact, not fiction.

What is the Keto diet?

The keto diet is a high-fat low carb diet. When followed correctly, it puts the body into a state of ketosis. Ketosis is a metabolic switch of fuel where the body converts fats to ketones, instead of using carbohydrates to make glucose. A long story short, your body will use fat for fuel instead of glucose from carbohydrates. What does a keto diet look like? On the Keto diet, your daily calorie intake will consist of 5% carbohydrates, 25% protein, and 70% fats. It’s important to note that you want to eat lean proteins and healthy fats. Healthy fats are monounsaturated and polyunsaturated fats that include Omega-3 and Omega-6 fatty acids. See the examples below.

Is it Safe?

The long term effects of the keto diet are not well known due to limited research. Studies have identified the following short term effects which typically subside in 1 – 2 weeks :

• Nausea
• Vomiting
• Headache
• Fatigue
• Dizziness
• Insomnia
• Decreased Energy
• Constipation

Individuals with certain medical conditions should NEVER initiate a keto diet without first consulting with a medical doctor. These conditions include but are not limited to:

• Diabetes
• Pancreatitis
• Liver failure
• Disorders of fat metabolism
• Primary carnitine deficiency
• Carnitine palmitoyltransferase deficiency
• Carnitine translocase deficiency, porphyrias
• Pyruvate kinase deficiency

What does Medical Research Say?

According to a recent peer-reviewed study, “A recent systemic review and meta-analysis of randomized controlled trials comparing the long-term effects (greater than 1 year) of dietary interventions on weight loss showed no sound evidence for recommending low-fat diets. In fact, low-carbohydrate diets led to significantly greater weight loss compared to low-fat interventions.” Regular check-ups are recommended while on a keto diet to monitor liver function.

Review the study here:/https://www.ncbi.nlm.nih.gov/books/NBK499830/

To Keto or Not to Keto?

Unfortunately, there is very limited research on the long-term effects of the keto diet. Any diet that involves extreme shifts in macronutrient intakes can be potentially harmful. Everyone has their own unique composition and what’s harmful to one may be healthy for another. For this reason, before starting the Keto diet you should consult your doctor to see how the Keto diet could potentially affect YOU! The decision to Keto or not to Keto is not black and white. After considering the potential health risk or benefits there is the sustainability of the keto diet. Can you commit to this change long term? Weight loss experienced as a result of following a keto diet can return when the diet is not sustained. Before making any decision that affects your health you should consult with your doctor, get the facts from reliable sources and consider its sustainability.

Conclusion

If your doctor gives you the green light, you understand the facts and you’re confident in your ability to sustain the keto diet then the question is answered, to keto! Watch the video below to learn more about the Keto diet and its associated health benefits.

References

Campos. (2019, July 30). Ketogenic diet: Is the ultimate low-carb diet good for you? Retrieved November 02, 2019, from https://www.health.harvard.edu/blog/ketogenic-diet-is-the-ultimate-low-carb-diet-good-for-you-2017072712089

Dashti, H., Mathew, T., Hussein, T., Asfar, S., Behbahani, A., Khoursheed, M., . . . Al-Zaid, N. (2004). Long-term effects of a ketogenic diet in obese patients. Retrieved November 02, 2019, from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2716748/

Shilpa, & Mohan, V. (2018, September). Ketogenic diets: Boon or bane? Retrieved November 02, 2019, from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6251269/