LLP COMENIUS
Solidarity and Health at School
CALENDAR 2008 BY
LICEO SCIENTIFICO DE RUGGIERI MASSAFRA
ASSOCIAZIONE VOLONTARI DONATORI DI SANGUE “FRATRES”MASSAFRA
FARMACIA Rosa Maria BENEGIANO MASSAFRA
YEAH ( Young Europeans’ Action plan for Health)
is a Comenius Project, an action within the European Lifelong Learning Programme (LLP).
The Coordinating institution is
Victum Vård- och Hälsogymnasium, SWEDEN, Hans DAHLIN, coordinating teacher
Instituto de educaciòn secundaria “DIEGO TORTOSA” , CIEZA, SPAIN, Juan José SERRANO, coordinating teacher
Liceul cu Program Sportiv IASI, ROMANIA, Rodica BOSTAN, coordinating teacher
e il nostro Liceo Scientifico Statale Domenico de Ruggieri MASSAFRA,ITALIA, Angela FRANCHINO, coordinating teacher
Together, we are trying to contribute to the health of our Young People through the dealing with topics such as: obesity, eating habits, physical exercise among the young.
We aim at influencing public opinion and the authoritiesin our local communities, through a plan of action in order to make our young Europeans’ health better.
BEAUTIFUL is LIFE if YOU SAVE a LIFE
JANUARY 2008
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The Ideal Blood Donor is a HEALTHY PERSON
Avoid the “tempting” food( snacks, sweets, chips..),
Eat food as fresh fruit, cornflakes, yoghurt)
According to the World Health Organization (WHO), in Europe a child on 5 in overwheight and this phenomenos is increasing day by day.
In Italy 4% of children and teenagers is obese.
This is due to the great increase of industrial food consume rich in fats, sugar and salt.
Overwheight and obesità are the cause of illnessses such as diabetes and hearth diseases.
Among young people the “type 2 diabetes” is steadily increasing.
They reduce the lengh of life.
IT IS ADVISABLE TO DRINK ABOUT 1,5/2 LITRES OF WATER EVERY DAY.
In the FOOD PYRAMID there is No FORBIDDEN food, but food that should be
eaten less or more often.
What Should you do every day?
You should eat: Cereals, Fruit, Vegetables. Little milk and Yoghurt.
You should drink more than one litre of WATER and do Physical ACTIVITY ( climb up the stairs, go to school on foot, have a walk, avoid lifts, avoid using cars)
If you move a little a day,
you’ll keep the doctor away.
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FEBRUARY 2008
HEALTHY TIP
You need a substantial breakfast every day.
THE DONATION OF THE BONE MARROW
IS NECESSARY TO SAVE HUMAN BEINGS
What is BMI?
BMI is the common acronym given to Body Mass Index, a number calculated from your weight and height that roughly correlates to the percentage of your total weight that comes from fat, as opposed to muscle, bone or organ. The higher a person's BMI, the higher the percentage of fat in their body. If your BMI is under 20, you might be underweight. Between 20 and 25, you are probably at a good healthy weight for your height. A BMI over 25 is considered overweight, and over 35 is considered obese.
BMI Categories:
- Underweight = <18.5
- Normal weight = 18.5-24.9
- Overweight = 25-29.9
- Obesity = BMI of 30 or greater
Category / BMI range - kg/m2
Starvation / less than 15 / Overweight / from 25 to 30
Underweight / from 15 to 18.5 / Obese / from 30 to 40
Normal / from 18.5 to 25 / Morbidly Obese / greater than 40
If you are overweight or obese, carrying this extra weight puts you at risk for developing many diseases, especially heart disease, stroke, diabetes, and cancer. Losing this weight helps to prevent and control these disease
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MARCH 2008
Your meals can be the occasion
to talk and relax in a good mood
IT IS YOU DUTY AS A CITIZEN TO DONATE YOUR BLOOD
AND ALL THE HEALTHY CITIZENS
CAN DO THAT.
FOOD Pyramid
Meaning of the food pyramid (from the top)
• sweets, salted snacks, soft drinks - a pleasure to take with moderation.
• oil, nuts, almonds - every day a little.
• milk, dairy products, meat, fish, eggs - a little amount, alternatively, every day.
• cereals, legumes, potatoes – at each main meal
• Raw and cooked vegetables, and fruit – 5 pieces a day of different colour
• water, infusions, fresh fruit juice –a lot every day
In the FOOD PYRAMID , the Food you should use more are below.
At the top you can find the food to be used with moderation: sugary food (sweets) fats, alcohol, sauces.
APRIL 2008
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HAVE YOU HAD A WALK TODAY?
You Blood and your Organs
LIFE Beyond LIFE
Let’s fight SEDENTARITY
A walk a day keeps calories away.
A walk? What is easier and agreeable? If you walk at a moderate speed for 30 minutes allows you to burn about 150 Kcal a day.
And.. why not starting a new and more active style of life?
No car
Get off the bus one or two stops before your final destination
Ride to school OR walk to school
DO YOU WANT TO DO MORE?
3-4 times a week: Tennis, gm, jogging
Practising one of them for 45 minutes, 3-4 times in 7 days makes you get to your objective.
Or2 - 3 times a week: gym, swimming, dancing, volley or basketball.
DO YOU WANT TO BE MORE “SPORTIVE”?
Aerobics, tennis, football, running practised one or two hours a week.
REMEMBER: Your doctor can give you good advice about how much activity you can allow to yourself.
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MAY 2008
If you eat slowly you feel full earlier.
Do not wait For a TRAGIC EVENT to show Your Solidarity
Blood is needed EVERY DAY
The Mediterranean diet is a modern nutritional model inspired by the traditional dietary patterns of some of the countries of the Mediterranean Basin, particularly Greece and Southern Italy.
Common to the traditional diets of these regions are a high consumption of fruit and vegetables, bread, wheat and other cereals, olive oil, fish, and red wine. The diet is often cited as beneficial for being low in saturated fat and high in monounsaturated fat and dietary fiber.
The common principles are:
- The use of “Unique plates” (Plates that combine together carbs and meat)
- Intensive use of olive oil
- Consumption of fresh fruits, vegetables and legumes
- Moderate consumption of red meat
- 1 time a week fish or white meats
- Moderate use of cheese and yogurt
- 1 glass of red wine to accompany the main meals
- Consumption of honey instead of sugar
- Drink at least 6 glasses of water a day
Characteristics and benefits
Here the list of the main benefits:
- Rich of anti-oxidants
- Prevents heart and cardiovascular diseases
- Reduces the cancer risk (especially breast and colon)
- Reduces the risk of diabetes
- Reduces the Hypertension and infarct risk
- Protects from the Alzheimer’s risk
- Reduces the risk of chronic bronchitis and emphysema
- Has anti-inflammatory effects
- Ideal for sport lovers (balanced, rich of vitamins and minerals)
- It’s amusing!
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JUNE2008
THE IDEAL DONOR IS A RESPONSIBLE PERSON:
HE DONATES HIS BLOOD WHEN HE IS IN A GOOD HEALTH
Blood pressure is the force of your blood pushing against the walls of your arteries. Each time your heart beats, it pumps out blood into the arteries. Your blood pressure is highest when your heart beats, pumping the blood. This is called systolic pressure. When your heart is at rest, between beats, your blood pressure falls. This is the diastolic pressure.
Your blood pressure reading uses these two numbers, the systolic and diastolic pressures. Usually they are written one above or before the other. A reading of
- 120/80 or lower is normal blood pressure
- 140/90 or higher is high blood pressure
- 120 and 139 for the top number, or between 80 and 89 for the bottom number is prehypertension
High blood pressure usually has no symptoms, but it can cause serious problems such as stroke, heart failure, heart attack and kidney failure. You can control high blood pressure through healthy lifestyle habits and taking medicines, if needed.
Reduce the salt in your dishes.
EAT more vegetables.
Researchers say they have found even more evidence supporting the idea that fruits and vegetables are good for you. An analysis of 25 clinical trials shows that a high-fiber diet, rich in fruits and vegetables, can have positive effects on blood pressure. High quantities of fiber can lower high blood pressure and even improve blood pressure levels that are already healthy.
Increasing minerals such as potassium, magnesium, and calcium lowers high blood pressure.
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JULY2008
IN THE SUMMER THE LACK OF BLOOD OFTEN
DOES NOT ALLOW SURGICAL OPERATIONS
Have THREE meals a day at regular hours
What about pasta?
How and when eat it?
Health and Nutrition
Pasta has long been recognised as a nutritious food that not only tastes great, but is extremely low in fat (only 1.5g of fat per 100g). In fact, the small amount of fat in pasta is found only in the wheat. There is no fat added to pasta.
Is Pasta fattening?
No. One cup of cooked pasta provides about 200 calories (830 kilojoules ), 40 grams of carbohydrates, less than one gram of total fat and no cholesterol. With this in mind, Pasta is one of the healthiest foods around. The question is always what pasta sauce to use without heaping on the calories. A little fantasy has never done any harm Don’t cook every day in the same way.
Try new kinds of vegetables, those you never buy. Or prepare the usual vegetables in a
new way.
An apple a day….. or two?
If you don’t eat at least two fruits a day and five portions of vegetables, it’s high time to start doing that.
It is true, there’s not a “miracolous” ingredient that keeps cancer away,
But scientists know that fruit and vegetables can prevent it.
In addition to that, those people who eat little fruit and vegetables
can be more exposed to the risk of cancer.
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AUGUST 2008
Do you drink much water?
THE LORD LOVES THOSE
WHO DONATE WITH JOY. (2 COR 9,27)
How thirsty I am...
Drinking water is so important for good health.
It is good for you if you drink during your meals,it stimulates your stomach functions Better is if you drink and chew your food slowly.
Your body needs water to regulate body temperature and to provide the means for nutrients to travel to all your organs. Also transports oxygen to your cells, removes waste, and protects your joints and organs.
Water: Drink Enough Water
It may be difficult to drink enough water on a busy day. Be sure you have water handy at all times by keeping a bottle for water with you when you are working, travelling, or exercising. If you get bored with plain water, add a bit of lemon or lime for a touch of flavour.
Fizzy drinks?
Study in the British Dental Journal found a strong link between fizzy drink consumption and tooth erosion. The risk of tooth erosion was 59% higher in 12-year-olds, and 220% higher in 14-year-olds who drank fizzy drinks. Drinking at least four glasses a day was associated with an increased risk of 252% in 12-year-olds and a massive 513% increased risk in 14-year-olds.
/ Parents need to understand that while high levels of sugar cause decay, it is the acidity of certain products that causes erosion.Professor Liz Kay
The survey of more than 1,000 children found that two-thirds of 12-year-olds reported drinking fizzy drinks. Among 14-year-olds this figure had risen to over 92%.
SETTEMBRE 2008
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For some people LIFE is a bloody victory
and their victory depends on you
Eat small portions of food.
Swedish researchers blame a heavy intake of sweetened foods and drinks for increasing the chances of developing one of the most lethal cancers.
The also can eventually lead to cirrhosis of the liver and degenerative diseases such as Parkinson’s.
Concerns centre on the safety of E211, known as sodium benzoate, a preservative used for decades by the £74bn global carbonated drinks industry. Sodium benzoate derives from benzoic acid.
Mediterranean diet may reduce risk of Alzheimer
An American study shows the risk of developing Alzheimer's may be lowered by some oils and a diet high in the fats found in vegetable products.
Losing Weight And Reducing Risk Of Diabetes: Diet And Exercise Work Equally Well
Both diet and exercise provide profound benefits to reduce
the risk of diabetes.
High blood pressure and exercise: Why activity is key
High blood pressure and exercise are closely related.
Get moving! Regular exercise can help prevent high blood pressure, which reduces the risk of cardiovascular disease and stroke. And if your blood pressure is already high, exercise can help you control it.
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OCTOBER 2008
BLOOD, A DROP OF YOURS TO MAKES HOPE AS LARGE AS AN OCEAN
Why Should I Quit SMOKING?
Health concerns usually top the list of reasons people give for quitting smoking. This is a very real concern: About half of all smokers who continue to smoke will end up dying from a smoking-related illness SUCH AS:
cancer of the mouth, voice box (larynx), throat (pharynx), esophagus, bladder, kidney, pancreas, cervix, stomach, and some leukemias.
Lung Diseases
Heart Attacks, Strokes, and Blood Vessel Diseases
Immediate Rewards of Quitting
Kicking the tobacco habit offers some benefits that you'll notice right away and some that will develop over time. These rewards can improve your day-to-day life a great deal.
- your breath smells better
- stained teeth get whiter
- bad smelling clothes and hair go away
- your yellow fingers and fingernails disappear
- food tastes better
- your sense of smell returns to normal
- everyday activities no longer leave you out of breath (for example, climbing stairs or light housework).
noiembrie
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NOVEMBER 2008
IF YOU WANT TO BECOME A BLOOD DONOR YOU DO NOT NEED TO KNOW HOW TO FLY.
Alcohol And Health
Moderate drinkers tend to have better health and live longer than those who are either abstainers or heavy drinkers. In addition to having fewer heart attacks and strokes, moderate consumers of alcoholic beverages (beer, wine or distilled spirits or liquor) are generally less likely to suffer hypertension or high blood pressure, peripheral artery disease, Alzheimer's disease and the common cold.
LIMIT ONE OR TWO GLASSES OF WINE
OR BEER A DAY.
A DIET RICH IN FRUIT AND VEGETABLES AND POOR IN FATS KEEPS THE LEVELS OF CHOLESTEROL LOW.
BLOOD PRESSURE AND HIGH CHOLESTEROL ARE THE MAIN REASONS OD DEATH ACCORDING TO THE GREEN BOOK PUBLISHED BY THE EUROPEAN COMMISSION ABOUT HEALTHY DIETS, OVERWHEIGHT AD OBESITY.
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DECEMBER 2008
…….GIVE YOURSELF A PRESENT……………
BECOME A BLOOD DONOR
WHO, World Health Organization, advice to adopt a good health strategy:
- get back into healthy eating habitus
- reduce not just total fat, but saturated fat, too
- look at the labels on the foods you eat to see if they are high in fat, salt and sugar
- drink a glass or two of water (tap is fine, cheaper and more sustainable than bottled);
- get a little exercise -- maybe a walk in the park, 30 minutes a day
- eat more fruit, vegetables and cereals
- reduce salt
- enjoy some nice home-cooked food
- and buy yourself something nice with the money you've saved. I recommend your favourite albums.
From the GREEN BOOK published by the EUROPEAN COMMISSION: Promoting healthy diets and physical activity…”
A fruit Juice?
Yes, please. With fresh fruit. And Home-Made.
YOU SHOULD EAT IN ORDER TO LIVE, NOT LIVING IN ORDER TO EAT (SOCRATES)
logo realised during the 4th YEAH meeting in CIEZA, Spain, April 2007.
Calendar for year 2008 (Italy)
Holidays and Observances:1 gen / Capodanno / New Year's Day
6 gen / Epifania / Epiphany
21 mar / Venerdi Santo / Good Friday
23 mar / Pasqua / Easter Day
24 mar / Lunedì di Pasquetta / Easter Monday
25 apr / Liberazione / Liberation Day
1 mag / Festa del Lavoro / Labour Day
/ 2 giu / Festa della Repubblica / Founding of the Republic
15 ago / Assunzione / Assumption of Mary
1 nov / Tutti i Santi / All Saints
8 dic / Immacolata / Immaculate Conception's day
25 dic / Natale / Christmas Day
26 dic / Santo Stefano / St. Stephen's Day
31 dic / San Silvestro / New Year's Eve
Calendar for year 2008 (Romania)
Holidays and Observances:1 ian / Anul nou / New Year's Day
8 mar / Ziua Mamei / Mother's Day
27 apr / Paştele / Easter Day
28 apr / Paştele / Easter Monday
1 mai / Ziua Muncii / Labour Day
1 iun / Ziua Copilului / Children's Day
5 iun / Ziua Eroilor / Ascension Day
/ 26 iun / Ziua Tricolorului / Flag Day
29 iul / Ziua Imnului naţional / National Anthem Day
1 dec / National holiday / Ziua naţională
8 dec / Ziua Constituţiei / Constitution Day
25 dec / Crăciunul / Christmas Day
26 dec / a doua zi de Crăciun / Boxing Day
Calendario 2008 (SPAIN)
Holidays and Observances:1 de ene / Día del Año Nuevo / New Year's Day
6 de ene / Epifanía del Señor (Many regions) / Epiphany (Many regions)
7 de ene / Lunes siguienta a la Epifanía del Señor (Many regions) / Epiphany observed (Many regions)
19 de mar / San José (Many regions) / San Jose (Many regions)
20 de mar / Jueves Santo (Many regions) / Maundy Thursday (Many regions)
21 de mar / Viernes Santo / Good Friday
1 de may / Fiesta del Trabajo / Labour Day
15 de ago / La Asunción de la Virgen (Many regions) / Assumption of Mary (Many regions)
12 de oct / Fiesta Nacional de España / National Day
13 de oct / Lunes siguienta a la Fiesta Nacional de España (Many regions) / National Day observed (Many regions)
1 de nov / Todos los Santos / All Saints
6 de dic / Día de la Constitución Española / Constitution Day
8 de dic / La Inmaculada Concepción / Immaculate Conception
25 de dic / Navidad / Christmas Day
Holidays and Observances:
Calendar for year 2008 (Sweden)
Holidays and Observances:1 jan / Nyårsdagen / New Year's Day
6 jan / Trettondedag jul / Epiphany
20 mar / Skärtorsdag / Maundy Thursday
21 mar / Långfredagen / Good Friday
22 mar / Påskafton / Easter Saturday
23 mar / Påskdagen / Easter Day
24 mar / Annandag påsk / Easter Monday
30 apr / Valborgsmässoafton / Walpurgis Night
1 maj / Första maj / May 1st
1 maj / Kristi himmelsfärds dag / Ascension Day
/ 11 maj / Pingstdagen / Whit Sunday
12 maj / Annandag pingst / Whit Monday
6 jun / Sveriges nationaldag / National day
21 jun / Midsommardagen / Midsummer Day
1 nov / Alla helgons dag / All Saints
24 dec / Julafton / Christmas Eve
25 dec / Juldagen / Christmas Day
26 dec / Annandag jul / Boxing Day
31 dec / Nyårsafton / New Year's Eve