A u s p c i a n t s : C a m p b e l l ’ s s o u p , C o c a - C o l a C o m p a n y , S w i s s h o t e l ’ s g y m , e m i l i n s k y s b r o c c o l i , c a r r o t s a n d t o m a t o e s .

(A magazine for your health)

Vanessa Monsalve, Victor Quiñones, Emilia Nieto, José Andrés Avilés

7B

November 2012.

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Table of Contents Top 10 tips .......................................................................... 1-5 Healthy menu ..................................................................... 6-9 Data analysis .................................................................. 12-17 Healthy menu # 2 ............................................................ 18-20

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TOP 10 TIPS FOR A GOOD HEALTH

Here are some tips you can use to improve your health, we made a research of how to have a good health.

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1. EXERCISE: doctors say you should exercise at least 5 times a week, “30 to 60 minutes per day”. Do you do that?

2. EATING FRUITS AND VEGETABLES: eating fruits and salads is REALLY important for you, you should eat salads often and so fruits. At least 5 fruits and 5 vegetables in a day.

3. EATING DESSERTS: a good dessert is eating a fruit, JUST a fruit, no dressing,

no toping, no nothing just the fruit.

4. WATER: you should drink EVERY DAY 2 liters of water, that is 8 full glasses.

Water is something basic in life and water is BASIC for you.

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5. BREAKFAST, LUNCH&DINNER: Breakfast is the first meal of the day, and actually the most important. Lunch is a meal in the middle of the day (you should eat it from 12-3 pm) or else its late. Dinner, the last meal of the day is the one you should eat the least because you are going too sleep after that and digestion won’t be the same.

6. SNACKS: a snack is not for satisfying desire, its more for getting energy for your body.

7. FAST FOOD: You should eat fast food like 1 time in like 2 months.

8. HOMADE FOOD: Homemade food is

the more natural food, is 100% cooked. What can I do if I work/im at school, most of the day? Take a lunch box with food from

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your house, and if you work and have time to go to your house to eat, do that.

9. SLEEPING: Forget the sleep 8 hours myth, its actually not true. You should

sleep everything that your body needs.

10. FORGET DIETS: We all know

diets don’t work. If you feel uncomfortable with yourself change what you eat because trust me you don’t want to make diets. Why stop eating what you like if you could eat it but less?

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Cheese omelet

Ingredients 2 eggs

2 Tbsp. water

1 tsp. non- margarine 1 Tbsp. chopped green peppers

1 Tbsp. chopped tomatoes 1 Tbsp. chopped red onions

1/4 normal cheese

Make It

BEAT eggs and water until slightly foamy.

MELT margarine in small nonstick skillet on medium-high heat. Tilt skillet to evenly coat bottom of skillet with margarine. Add eggs. Reduce heat to medium-low. As eggs set, lift slightly with spatula to allow uncooked portion to flow underneath. When eggs are set but top is still moist, sprinkle half of omelet with remaining ingredients. Slip spatula underneath, tip skillet to loosen and gently fold omelet in half; cover skillet with lid.

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COOK 2 to 4 min. or until cheese is melted.

Lunch

Chinese spaghetti

Ingredients:

1) 1 cup of oil 2) 1 tsp. of garlic 3) 1 tsp. of salt 4) 1 maggie cube 5) 3 tsp. cornstarch 6) 1tsp. water 7) 4 tsp. butter 8) 2 tsp. oil 9) Vegetables 10) Meet 11) Spaghetti

Make it

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Put water in a saucepan and put the spaghetti in the same saucepan. Now put the oil, garlic and salt in the spaghetti. Then let it rest. Now the sauce: now in a little cup put the maggie cube, the cornstarch and the water and put it in a different saucepan. Meat: put it to cook and put the butter and the oil. Then cook all the vegetables. When you have all of this ready put it all together an serve it

Dinner

Tuna with spaghetti

Ingredients:

1) Tuna 2) Spaghetti 3) Tomato 4) Ketchup 5) Mayonnaise

Make it

1) Put the spaghetti to cook in a saucepan 2) While the spaghetti is cooking start preparing the tuna

with ketchup and mayonnaise.

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3) Ones the tuna is prepared cut the tomato and put it some seasoning

4) When you have all of this ready the spaghetti will be ready

5) Now serve everything in a plate and it is ready to eat

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Community and Health

We made a survey using a web page called survey monkey to find out what does our community eats and if it’s healthy or not. For the survey we made 10 questions and send them through e-mail to our community. These were the results:

For the first question of our survey, 33% of our community said that they eat four times a week, then, 29% said that they eat three times a week, 17% said two times a week, 13% said five times a week and 8% said that they eat one time a week.

8%17%

29%

33%

13%

1. how many times do you eat

per day?one

two

three

four

45%

23%

32%

2 .do you like to eat junk food?

yes

no

kind of

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Then for the next question 45% of our community said that they like to eat junk food, 32% of people said that they don’t like junk food and a 23% of our community said that they sometimes like junk food.

For question three we asked if people in our community repeated the servings of your meals and 66% of people said that they sometimes repeat the servings of their food, and then an 18% said that they don’t repeat their food and a 16% of people in our community said that they do repeat the servings of their meal. These results show that a lot of people repeat their meals but not in a high amount of times.

16%

18%

66%

3. do you repeat the servings of …

yes

no

kind of

81%

19%

4. do you eat salads often?

yes

no

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In this question we asked if people in our community eat salads often and the results we had were amazing. 81% of our community said that they eat salads and 19% said that they don’t eat salads. This shows that in our community there ear people who eat and live in a healthy way.

In question five we asked if people eat desserts after every meal and the results showed that 60% of people don’t eat a dessert after each meal and a 40% said that they eat desserts after each meal. With this information we found out that people in our community have a healthy life by not eating a lot of sugar after each meal.

40%60%

5. do you eat desserts after …

yes

no

21%

10%

21%

48%

6. how many glasses of water do you

drink a day? one

two

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This question showed that 48% of people drink more than

three glasses of water, 21% of people drink one or three

glasses of water and a 10% of people said that the drink two

glasses of water. This shows that people do have a good

and healthy alimentation.

In question seven question, 52% of our community said that

they eat three times their breakfast 25% said that they eat

two times their breakfast, 21% said one time and a 2% said

that they eat four times their breakfast.

21%

25%52%

2%

7. what type of food do you

prefer to eat at …onetwothreefour

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In question eight, 34% of our community said that they eat

more than three fruits a day, 22% said that they eat one, two

and three fruits a day. This shows that people in our

community eat healthy. This shows that our community eats

healthy food.

In this question, a 46% of our community said that they eat

two snacks per day , 305 said that they eat one snack a day,

13%

22%

22%22%

34%

8.how many fruits do you eat per day?

one

two

three

30%46%

11%13%

9. how many snacks do you

eat per dayone

two

three

more thanthree

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said they eat more tha thre snacks a day and a 115 said

that they eat three snacks per day.

In question ten, a 65% of our community said that they eat

one time fast food in a week, 185 said they eat two times

fast food, 125 said they eat three times fast food in a week

and a 5% said that they eat more than three times fast food

in a week. This shows that people in our community take

care about their health and the health of others.

65%

18%

12%

5%

10. how many times do you eat

fast food in a week?

one

two

three

more thanthree

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A HEALTHY MEAL:

BREAKFAST: BRUSCETTE NAPOLETANE

TIP: Always eat a lot in your breakfast but very healthy and better if is not fried.

INGREDIENTS:

1. FRESH TOMATOES (1 PER PORTION) 2. 2 PIECES OF BAGGETTE BREAD FOR PORTION 3. SALT 4. OLIVE OIL 5. FRESH CHEESE 6. BASIL

INSTRUCTIONS:

1. Put the pieces of bread into the toaster for 5 minutes 2. Wash and cut into slices the tomatoes 3. Put the tomatoes above the pieces of bread 4. Cut the cheese into slices and display it above the

tomato 5. Put the basil on top, the salt and the olive oil.

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LUNCH: BRERADED CHICKEN WITH COUS-COUS

TIP: eat modernly but also you need to eat a lot. Eat 2 meals, for example, a soup and a 2nd plate but do not eat dessert after two meals.

INGREDIENTS:

1. Cous-cous 2. Breaded chicken 3. Olive oil 4. Salt 5. Asparagus

INSTRUCTIONS:

1. Put 250 grams of cous cous with 100 ml. of nwater5 in a pot for 10n minutes

2. Put the breaded chicken in a pan for 10-15 minutes with olive oil and salt

3. Put the asparagus on a different pot half filled with water for 5-10 minutes

4. Take out everything and serve in plate

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DINNER: FRIED MASHROOMS WITH POTATOES

TIP:

Eat very poorly but very healthy. Not fried or heavy food. Better if it is fruits or vegetables.

INGREDIENTS:

1. Fresh mushrooms 2. Fresh potatoes 2 for portion 3. Olive oil 4. Salt

INSTRUCTIONS:

1. Put ½ of the recipient of mushrooms into a pan with olive oil and salt

2. Pub the potatoes into a pot to boil for 20 minutes with salt

3. Take out both and serve in plate