Joe’s Jotter: Nourishing a Growing Teenager

/in /by

Summer is a time for rest and reflection. As a student, do you ever think about your diet and the foods you eat? Do you go overboard on the junk food at times? Here are some pointers to read and have a think about as we approach mid-summer 2023. This article is not to lecture you, but rather to make you think about little adjustments you could make to ensure you are giving your body and mind the best possible chance as a new academic year approaches.

  1. Target One or Two Improvements

Rather than aiming to overhaul your diet and what you eat, start by targeting one specific area for improvement before the new academic year kicks off. This should be something that is most relevant to you and is changeable, for example, breakfast. If you are someone who doesn’t eat a healthy breakfast, you could start by prioritising that. As you become more consistent with that meal, you can work on other mini targets, like eating more fruit and vegetables or reducing sugary drinks. It is important to be realistic about what you wish to achieve and give yourself a reasonable time period to achieve it.

Progress on any changes made should be judged over several weeks (rather than days), as new habits take time to form. Get a shopping list together and ask your parents to stock the fridge and freezer with specific whole foods. The more whole and natural a food is, the better. For example, a beetroot unpackaged and untouched is far better than a jar of sliced beetroot. You get the idea. If you can do a bit of cooking for yourself, you will never go hungry. Minor improvements to the quality of food you consume will help improve your concentration and focus going forward. Indeed, we all could do with that. More importantly for you, this will allow you to make a fast start for Term 1 in September.

You won’t go to far wrong by increasing your intake of fruit and vegetables for the remainder of the holidays. This will help you build up resistance to any bugs flying around come autumn time. Eating as many different coloured vegetables as you can is the secret to providing plenty of nutrients for your body. If you do opt for a takeaway (as is ok at times of course), cook some homemade vegetables to eat on the side. This balances the books a little and ensures you are still getting important vitamins and minerals.

  1. Hydrate as Best You Can

Firstly, it’s important to know that your weight affects your fluid needs. You should drink 35ml of fluid daily for every kilogramme you weigh. For example, a 70kg (11 stone approx.) person should drink 2.45 litres per day. The recommended daily amount of water for a teenager is two litres, which works out at around at eight to ten glasses. The recommendation is to drink more than this if the day is particularly hot or if you are exercising. Research on athletes has shown that a two percent drop in hydration can lead to thirty percent drop in performance. This applies to any activity requiring a certain level of focus. It is also worth noting that a person’s body is made up of 50-60% water.

Water is the best form of hydration, and the benefits of water are well documented. Water increases energy, flushes out toxins, improves skin complexion, boosts the immune system, prevents cramps, balances the body’s fluids, promotes digestion, and eliminates waste products. Having all these benefits working in your favour is only going to help you maintain better health. Some low sugar fruit juices, like cranberry, blueberry and apple are also good for hydration and contain enzymes and vitamins. Fizzy drinks will also increase hydration, but again are to be avoided due to their high sugar content. Other foods to improve hydration include Cucumbers, Watermelon, Pineapple, Tomatoes, Blueberries, Pear, Lettuce, and Melon. Ultimately, sipping on water throughout the day is the best way to keep your body properly hydrated.

If you get dehydrated, your concentration for revision at home or performance on the sports field will be affected. Here are four tell-tale signs that your body is dehydrated and that you need to drink more fluids:

  • Dry mouth and skin: If you are dehydrated, you may not be producing enough saliva, which will lead to a build-up of bacteria in the mouth. Acne may also occur.
  • Food cravings: The body confuses thirst for hunger sometimes. Drinking water will reduce these cravings, as it is water your body often requires not food.
  • Headaches, tiredness, and confusion: A lack of water can lead to headaches during the day. This makes it very difficult to operate to your maximum capacity. Ask yourself the question, “Am I constantly tired?” If the answer is yes, you might just be lacking water in your diet. The process of learning and retaining information has been proven to be more difficult if your body lacks fluid.
  • Urine colour: The colour of urine should be light if you are well hydrated. The average hydrated person goes to the toilet to excrete urine six to eight times daily.

To combat dehydration, always bring a bottle of water with you. Keeping bottles of cold water in the fridge at home will make it easy to ‘grab and go’ and you can sip away on it as the day progresses. It is important to note that if you feel some of the above listed symptoms, your body may already be dehydrated. Prevention is better than cure. Building good hydration into your everyday routine is a great habit to work on before School resumption. Summertime presents an ideal opportunity to form new habits. Joe

“Spend Time, Energy and Effort well over the next four weeks”

More details about Joe’s Maths Tuition Classes 2023 for 5th & 6th Year (Leaving Certificate Students) and his Award Winning ACE Maths Solution Books for all students, can be found via links below:

ACE Maths Tuition Classes: acesolutionbooks.com/ace-maths-tuition

ACE Maths Solution Books: acesolutionbooks.com/buy-my-books

*****

*****

Joe’s Jotter: Improving our Exam System Going Forward

/in , /by

The debate is ongoing in relation to continuous assessment at Secondary school, with a keen focus currently on the percentage and type of allocation taking place for the new Junior Cycle. Many subjects at Junior Cycle level now have Classroom Based Assessments (CBA’s) incorporated into them. With a review of the Leaving Certificate (likely to be rebranded the ‘Leaving Cycle’) taking place, I am wondering what is on the horizon? As with any change to an assessment model, we need to ensure there are transparent procedures in place and a clear sense of fairness is preserved.

Preserving Fairness is Key

With the above in mind, firstly I feel that any continuous assessment introduced needs to be completed during school time. If students take work home, it may become an unfair competition depending on the socio-economic background of their parents and other extrinsic factors. i.e. I feel we can’t take the chance of having any external interference in projects or tasks that students are required to complete alone. We need to make sure a level playing field is retained for all students and that we don’t allow potential changes to tarnish or unbalance our mainly solid exam system.

Should Teachers assess their own Students?

I strongly feel that projects and practical’s should not be corrected by the student’s own teacher. The department needs to hire suitably qualified personnel for these posts. They also need to properly resource schools for these assessments and allocate proper time on the timetable for students and teachers to prepare for them.

Teachers are clear that they don’t want to assess their own pupils. A teacher correcting their pupils’ work for any kind of state certification would leave our existing robust system open to all kinds of accusations. When I read articles from around the world and hear of exam papers being leaked and scandals over corruption in education, it’s clear to me that our exam system here in Ireland actually works pretty well. People need to be careful what they wish for. ‘The law of unintended consequences’ and ‘baby and bath water’ come to mind here. The SEC and our Department of Education and Skills have a great record of always acting professionally and with the utmost integrity when it comes to the exam process. These principles need to be maintained at all costs.

According to a January 2019 report from the National Association of Principals and Deputy Principals (NAPD) entitled ‘Senior Cycle Reform – What do we want?’, the responses are varied in relation to the question of exam assessment. For example, only 22% of principals, deputy principals and teachers support the practice of correcting their own students’ work, with many having concerns that a teacher would be biased against or for a student. That number increases to 30% of parents who would support such a change, with a slight majority of 51% of students wanting it. Not major numbers in favour there are they?

How can we Improve our Current Exam System?

In order to further improve the exam system, I would propose that we have a week of continuous assessment before Easter to take the pressure off the June bottleneck. Each student could still then enjoy their Easter holidays and return refreshed for the last push towards June’s finals. I think by spreading the load more, it would mean that all the focus for the student isn’t placed on one part of the academic year. This would greatly reduce the intensity levels for those two weeks in June.

Would studying a reduced amount of subjects (five for example) be an option?  I think the benefit of having less subjects would mean that students could spend more time exploring and even enjoying their selected ones. It might also take away the focus on how many CAO points a subject can yield and allow them to investigate topics they genuinely have an interest in. Third level courses are usually made up of quite specific content compared to our current broad based Leaving Cert. Is our second level system too broad?  Are our students ‘Jack’s and Jill’s of all trades and masters of none’?

Another potential option might be a compulsory Transition year (TY) and implementing a form of continuous assessment at the end of that year. This would ensure the majority of students would be eighteen years old upon sitting their final exams and therefore be in a better position to decide on their third level/further education options also. The students could still enjoy their trips, experiences, and work placement in tandem with assessment in certain subjects. In addition to this, I would also like to see a defined system where all TY’s have the opportunity to sample leaving cert subjects. This would give them a deeper understanding of subject content, prior to making subject choices at the end of 4th year.

I am for some form of continuous assessment, but still feel the final exam is the best way to differentiate the students academically. I would be in favour of students having around 30% (approximately one-third) continuous assessment finalised in each subject, before sitting down to do their final exam papers at the end of 6th year. This would reduce existing exam anxiety, especially if the student was made aware of what their score was out of 30, prior to the final exam. Many third level courses use this type of system.

There are improvements we can make to our exam system, but I feel a lot is still right with it. We need initiatives that would take some pressure off our students, while maintaining the core integrity of the process. Indeed, there are many changes the department could make, and it seems some are afoot. Ultimately, I still firmly believe that sitting down to final exam papers should be retained as the main and fairest judgement. Joe

“Today is a new day. I can try yesterday’s unfinished task again”

More details about Joe’s Maths Tuition Classes 2023 for 5th & 6th Year (Leaving Certificate Students) and his Award Winning ACE Maths Solution Books for all students, via links below:

ACE Maths Tuition Classes: acesolutionbooks.com/ace-maths-tuition

ACE Maths Solution Books: acesolutionbooks.com/buy-my-books

*****

*****

My Top Twenty Tips for Keeping the Fire in Your Business

/in /by

All, here are my best twenty insights to keep your business firing through good times and bad:

1. Stay positive. There will be plenty of days when you feel nothing is going well. Stay in the moment and try to do the next task well.

2. Talk to people. Telling someone about your business or latest project will give you a lift.

3. Improve your website. There are always enhancements to be made on your window to the world.

4. Take a break. If you find something isn’t productive, go away and come back to it later.

5. Take risks. You have to speculate to accumulate seems to be true in my experience.

6. Put yourself out there. Use every mechanism to spread the word on your products.

7. Provide Info. Giving free useful knowledge to potential customers will build links and trust.

8. Take a two week holiday. Totally switch off at least once during the year.

9. Diversify. See what add ons similar to your products you can bring to market.

10. Put a mantra on your wall. Use motivational techniques to drive yourself.

11.Ask customers. Talk to customers in relation to what they actually want. Take feedback.

12. Build a database. Create a list of recurring customers.

13. Play to your strengths. Work early or stay up late depending on when you peak.

14. Shop around. Cut costs by searching out the cheapest supplier at the right quality for your product.

15. Become the expert. Really know your field being ready to field questions at all times.

16. Focus on yourself. I think looking too much at the competition can Increase self doubt.

17. Plan a timeline. Write a calendar of upcoming events/announcements for your business.

18. Collaborate. If there is someone you can work with to spread the risk, do so.

19. Surround yourself with people you can trust. You will have more confidence in what you offer if trust is prevalent.

20. Create a tick list. Ticking off tasks completed will give you a great sense of satisfaction.

Joe McCormack (Career Coach, Teacher and Author)

© Joe McCormack 2023

Find out more on www.acesolutionbooks.com

 

Joe’s Jotter – Thoughts for Our Summer Students

/in /by

Students,

Here are some light reflections to help you enjoy your summer holidays and stay in a positive frame of mind.

  1. Enjoy these long summer days.
  2. Write down a vision for your future.
  3. Organise and store what books/materials that you need/don’t need for September.
  4. Take a step above it all and have a closer look at what you are doing.
  5. Once in a while, do something nice for someone. People appreciate generosity.
  6. Set mini goals. Even if you don’t get there, you are still moving in the right direction.
  7. Let people make their own mistakes, sometimes all you can do is advise them.
  8. Find yourself a role model for time management.
  9. Don’t spend any full day on the internet and mobile phone.
  10. If you have a particular problem, talk to someone who has been there.
  11. Be careful who you share your dreams with.
  12. Try and expand your circle of friends.
  13. Record on a sheet all the good things in your life and ignore the negative parts.
  14. Don’t fear change. Tackle it head on. Go for it.
  15. Write a wish list for the summer. Make it fun.
  16. Every so often, take time away from your devices and sit in silence.
  17. Reconnect with friends you have lost touch with over the last year or so.
  18. Go for walks outside in the fresh air – early morning and late night air is the best.
  19. Enjoy each sunny day and don’t take the holidays for granted.
  20. Make a kind gesture to someone without asking for thanks or payment.
  21. Be kind to your Parents. They have made a big effort to help you this year.
  22. Get back into the sports and activities you missed out on this year.
  23. Keep your bedroom tidy and clean up after yourself at home.
  24. Record on a sheet all the things you are doing right in life – Focus on the positives.
  25. Bring back the lol’s.

More details about Joe’s Maths Tuition Classes 2023 for 5th & 6th Year (Leaving Certificate Students) and his Award Winning ACE Maths Solution Books for all students can be found via the below links:

ACE Maths Classes: acesolutionbooks.com/ace-maths-tuition

ACE Maths Solution Books: acesolutionbooks.com/ace-solution-books-package/

*****

*****

 

Joe’s Jotter: Was your Study of High Quality this Year?

/in /by

Students,

Did you struggle to find the best ways to revise this year? Did you feel like your classmates were always a step ahead of you in class? Do you just read your notes aimlessly hoping you will remember some of it later? What areas of revision did you fall down on this year?

Each student learns differently. Each student needs to trial different methods until they find the ones that suit them best. Learning is most constructive when a student approaches a topic from different angles to get a better handle on it. The more ways you can approach learning, as opposed to just ‘learning off’ material, the more successful you will be.

Successful students are those who can think critically about the content presented to them. To do this, you as a student should carefully read the information presented by the author, understand it as best you can, and then begin to question and really think about it. Being critical of text doesn’t just mean being negative; it also means being knowledgeable and really assessing the quality of the information. My ACE tip here is to use your imagination, challenge the question being asked and never be afraid to offer your own personal opinion on topics. State Examiners love personal opinions, as it shows you can think independently.

In 2013, The Open University (UK) developed a ‘stairway’ model to help students understand the skills of critical thinking. Students can apply these steps to a specific topic in order to understand it better. I think this is an excellent way of actively revising, as you are reflecting on all aspects of the information presented. This method would be particularly useful in subjects like English, Economics, History, Geography and Business.  The steps are as follows:

  • Process: take in the information (i.e. in what you have read, heard, seen, or done).
  • Understand: comprehend the key points, assumptions and arguments presented.
  • Analyse: examine how these key components link together.
  • Compare: explore the similarities and differences in each idea you are reading about.
  • Synthesise: bring together different sources of information making logical connections between them.
  • Evaluate: assess the worth of an idea in terms of its relevance to your needs.
  • Apply: transfer the understanding gained and use in response to questions, assignments, and projects.
  • Justify: use critical thinking to develop arguments, draw conclusions, and identify implications.

In today’s more modern Junior and Leaving Certificate, you need to be able to apply knowledge to a topic. Learning off too much information is a common mistake made by students and is not recommended. This is the opposite of applying knowledge. There is more of an emphasis now on applying everyday life experiences to questions asked. Besides, if you were to feel nerves, you are less likely to remember a lengthy essay you have memorised.

Your revision time is better served by preparing summaries, bullet points, post-its, key points, and mind maps. The State exams are now more about identifying important information in a question and discussing its merits, as opposed to emptying the contents of your head onto the answer book. Mix the content you have revised in class with what is going on in your own life. This is something to reflect on as you plan your Autumn revision strategy in each subject.

More details about Joe’s Maths Tuition Classes for Junior Cycle and Leaving Certificate (2023) and his Award Winning ACE Maths Solution Books can be found via the links below.

ACE Maths Tuition Classes: acesolutionbooks.com/ace-maths-tuition

ACE Maths Solution Books: acesolutionbooks.com/buy-my-books

*****

*****