Mrs. Lisa Salgado » Posts


Too Much Sugar In Your Diet?

Take the sugar and artificial sweetener challenge (By Kaiser)

 The average American consumes a lot of sugar. Data from the U.S. Department of Agriculture shows that on average, females consume 106 grams (26 teaspoons) of sugar every day, and males consume 135 grams (33 teaspoons). These amounts contain both added and natural sugar (found in fruit and dairy), and are about 4 times higher than health experts recommend.

Too much sugar is linked to obesity, diabetes, and heart disease. This is why the American Heart Association recommends no more than:

  • 6 teaspoons (about 24 grams, or 100 calories) of added sugar a day for women
  • 9 teaspoons (about 36 grams, or 150 calories) of added sugar a day for men

Too much sugar and artificial sweetener (which can be as much as 13,000 times sweeter than sugar) can train your taste buds to become used to a high level of sweetness. This can cause you to crave—and consume—more sugar. It can make you feel hungry, too.

The good news is you can reset your taste buds to consume less—or no—added sugar. Start by taking the 2-week sugar and artificial sweetner challenge.

The Challenge

For 2 weeks, cut out all added sugars and artificial sweeteners.

  1. Don't add sugar or artificial sweetener to any food or drinks (see list below).
  2. Avoid all sugar or artificially sweetened drinks including sodas, bottled teas, sports drinks, energy drinks, fruit drinks and juice (even 100% juice), specialty coffee drinks.
  3. Cut out any foods that have a lot of added sugar or artificial sweetener such as cookies, cake, candy, yogurt, soy or almond milk, breakfast cereals, or energy bars.
  4. Limit dried fruits to 2 servings per day. Plain unsweetened milk, yogurt, and fresh fruit contain natural sugar, which is fine.
  5. Read food and drink labels. Aim for foods with 5 grams or less of added sugar in the items you consume. Look at the ingredient list for other names for sugar and artificial sweeteners such as:


  • Sucrose
  • Honey
  • High fructose corn syrup
  • Corn syrup
  • Maple syrup
  • Molasses
  • Agave
  • Evaporated cane juice
  • Coconut palm sugar
  • Dextrose
  • Barley malt
  • Cane sugar
  • Grape sugar
  • Turbinado sugar
  • Raw sugar
  • Powdered sugar
  • Brown sugar
  • Brown rice syrup
  • Date sugar

Artificial sweeteners

  • Sweet and Low
  • Equal
  • Splenda
  • Monk Fruit
  • Neotame
  • Stevia

What can you eat instead?" Real food. Check out these sample menus:

  • Breakfast: Oatmeal with unsweetened almond milk with walnuts and blueberries
  • Lunch: Lentil soup, salad (veggies dressed with a little oil and vinegar), and strawberries
  • Dinner: Salmon or beans with vegetables, quinoa, and a banana

What should you drink? Sparkling mineral water, unsweetened teas, or essence waters. You can also infuse water with your favorite flavors at home by adding lemon, mint, or other herbs and fruits to water. 

Poor Nutrition, Lack of Physical Activity = Obesity and Other Serious Health Problems

Good nutrition, physical activity, and a healthy body weight are essential parts of a person’s overall health and well-being. Together, these can help decrease a person’s risk of developing serious health conditions, such as high blood pressure, high cholesterol, diabetes, heart disease, stroke, and cancer. A healthful diet, regular physical activity, and achieving and maintaining a healthy weight also are paramount to managing health conditions so they do not worsen over time.

Most Americans, however, do not eat a healthful diet and are not physically active at levels needed to maintain proper health. Fewer than 1 in 3 adults and an even lower proportion of adolescents eat the recommended amount of vegetables each day.1 Compounding this is the fact that a majority of adults (81.6%) and adolescents (81.8%) do not get the recommended amount of physical activity.2

As a result of these behaviors, the Nation has experienced a dramatic increase in obesity. Today, approximately 1 in 3 adults (34.0%) and 1 in 6 children and adolescents (16.2%) are obese. Obesity-related conditions include heart disease, stroke, and type 2 diabetes, which are among the leading causes of death. In addition to grave health consequences, overweight and obesity significantly increase medical costs and pose a staggering burden on the U.S. medical care delivery system.

Ensuring that all Americans eat a healthful diet, participate in regular physical activity, and achieve and maintain a healthy body weight is critical to improving the health of Americans at every age.

What Is A Couch Potato? Are you One?

Couch potato is a colloquial term used frequently in the United States to describe an inactive person. Traditionally, adults who watch a considerable amount of television were the most likely recipients of the label, but in recent years the term has become a common description for people of all ages who frequently engage in sedentary activities, such as heavy video game or Internet use. The label generally carries a negative connotation.

Social stigma attached to the couch potato label may relate to the negative effects that inactivity can have on a person’s health. A sedentary lifestyle can cause obesity and increase the risk of disease. People who do not receive enough exercise may suffer from high blood pressure, diabetes, or cardiovascular disease. The belief that sedentary people are lazy may contribute to the term’s negative connotation as well.

Although sedentary jobs can also have a negative impact on health, the term generally applies to people who engage in recreational activities that require them to sit for long periods of time. Those who have sedentary jobs and are inactive in their free time may compound the health risks and increase the likelihood of attracting the couch potato label. A person who has an active job but prefers a sedentary form of entertainment may be called a couch potato as well.

Watching television extensively is a very common characteristic of people who receive the couch potato label. Soap operas, sporting events, and other programming that tends to gain long-term viewers may be mentioned frequently in conjunction with the term. People who take part in other sedentary activities, such as reading, may not receive the label as often as those who watch television.

Although people do not usually sit on a couch while using a computer, people who use computers for considerable periods of time are sometimes referred to as couch potatoes. Heavy computer use can cause the same inactivity that television causes. Those who utilize computers or Internet technology for work usually do not receive the couch potato label, but it may be applied to some people who use the technology for pleasure, such as video game enthusiasts.

The term has become an increasingly popular description for children. Many young people in the United States and elsewhere have begun playing outdoors less, which some researchers believe to be the result of increased access to technology. The popularity of video games and television may also lead children to sit inside more often. Couch potato children, like their adult counterparts, may suffer from a lack of exercise. They may become heavier than their active peers and have a higher risk of disease.

Cold Weather Attire For PE

During cold weather, the students are allowed to wear: Black, Navy Blue, or Grey sweatpants/sweatshirts, or BLACK compression shorts UNDER pe shorts (No leggins or Jeggings). Any questions e-mail Ms. Salgado :)

PE Expectations Every Day

*Respect Teachers And Staff

*Respect Your Peers

*Keep Your Hands To Yourself

*Keep The Campus Clean And Safe

*Throw trash in the trash can

*Be The Best That You Can Be