PRINCIPLES OFHEALTHYLIFESTYLE

BY THE PARTICIPANTS IN ANERASMUS+ PROGRAMME

"OLTENIA BY BIKE"

IMPORTANCE OFSPORT FOR HEALTH

IN THE BODY, IN THE MIND

THE HEALTHY LIFEBEGINS IN THE MIND

weight loss

muscle development

improved mental health

preventing depression

reducing stress

promoting lifelong health

The impact of sports is different depending

on their nature. However there are

numerous benefits:

Physical activity provides

long­term health benefits for

people of all ages,

backgrounds, and abilities.

By being active, you will

burn calories that you store

from eating throughout the

day and it can be as easy

as walking the dog or as

rigorous as running a

marathon. Providing

opportunities for children to

be active early on puts

them on a path to better

physical and mental health.

It's never too late to

jumpstart a healthy lifestyle.

How to promote healthy habits among young people?

To be great some day you have to Start Today

THEORY

What it mean a healthy life style?

-healthy food

-drink water

- eat more fruits, vegetables

-work out

-rest

-repeat

THE BENEFITS OF PRACTICING SPORT

Sport helps you quit cigarettes and eliminates the need to smoke

Sport can bring you a better body

With sport you can relax and clean your mind

Sport cure insomnia. Sport improve sleep quality

Sport is the way to youth without old age.

THE PRACTICE PART

Healthy food market – to give some healthy food samples from our

countries and describe, how fast and cheep they can prepare it.

Running competition – to make some running competition (for example –

who will run at first 20 km in a month) – the people will start a new habit

To create free playgrounds for street fitness and bike lines. And every

month to make street fitnes competitions with a gift for the winner .

#1 You need to consume dairy (for calcium)As we age, many of us lose the ability to break down lactose,found in both types of milk. That’s why some 65%-75% of theworld can be considered lactose intolerant. The dairy industry has shoved the calcium benefits of dairy in ourfaces for so long that “dairy” is often synonymous with “calcium”and “strong bones“. Yes, dairy has calcium, and studies haveshown that, if you can handle dairy, it is beneficial for bone health.But calcium is also found in many leafy vegetables, and often inhigher amounts.You can live a perfectly healthy life with no dairy at all. And if youcan tolerate dairy, you can live a perfectly healthy life with it. Butyou do not need to consume dairy in order to have strong bones.

#2 Your brain needs carbohydrates to surviveThis myth is used as a point for those against a low carb diet, but it’s simply not true that your brain needscarbohydrates to function.Carbohydrates are converted into glucose by the body which is then used to power your brain. But as the bodycan only store approximately 100 – 120 useable grams of glucose at any given time and if it were true that youneed carbohydrates (and glucose) to survive our brains would shut down after fasting in as little as 24 – 72

hours.

#3 Eating carbohydrates uniquely makes you fatSome people are saying that there’s some unique property ofcarbohydrates that leads to fat gain. Though carbs aren’t inherentlyfattening, different people do tend to tolerate carbohydrates in differentways. And for the overweight or obese, limiting carbohydrates as aweight loss strategy has evidence to back it up.But just because something helps you to lose weight doesn’t necessarilymean that it caused the weight gain in the first place. This is a logicalfallacy, and the evidence of healthy civilizations, who eat high

carbohydrate diets is at odds with this myth. You can consume your carbohydrates from fruits and vegetablesand be just fine. Or, you can add foods like wheat and rice in to the mix if you find that you can handle themwithout a problem.

#4 Eating cholesterol leads to heart diseaseBecause eggs are high in cholesterol, this myth often tells us to avoid eating eggs. But contrary to popularbelief cholesterol isn’t the problem when it comes to heart disease. Cholesterol is absolutely vital to thefunction of every cell in your body, and if you were to somehow remove all the cholesterol in your body, youwouldn’t be able to live.

#5 Fruit juice is healthyThough fruit juice does contain all of the vitamins and minerals found inthe fruit itself, it also contains massive amounts of sugar. Not only that,but fruit juice delivers all the sugar found in the fruit, without the fibre. As fibre helps to slow the absorption of sugar and blunts the body’sinsulin response, drinking fruit juice without the fibre is equivalent toconsuming 40 grams of sugar (the same amount as a sugar-filled soda).This causes big spikes in insulin and may even lead to insulinresistance, which is one step down the path of metabolic syndrome,obesity and diabetes.

#6 Eliminating salt from home cooked meals is the best way to reduce sodium intakeSalt is required by the body for many reasons – it’s responsible for important functions in cellular metabolism,the nervous system and the digestive system, among others.Various health organizations have told us that we shouldn’t consume more than 2300 mg of salt per day(approximately one teaspoon). But contrary to what you might think, we don’t consume the majority of our saltat home with the salt shaker. Instead, most of the salt we consume is already found in processed foods, as it isadded in huge amounts as a preservative and in order to make the food taste better.If you have hypertension or high blood pressure, science recognizes that lowering your salt intake is a goodmeasure to take. Simply cutting processed foods and switching to eating whole foods cooked at home willdramatically reduce your sodium intake.

#7 You need to drink 8 glasses of water per day This myth was perpetuated by doctors who wanted to seepeople drink less soda. Though their hearts were in the rightplace, it turns out that there’s no magical amount of water thata person should drink.And this makes sense – water is so essential to life that thebody has evolved a very sophisticated mechanism to ensurethat you drink enough.Water is required by life, but the amount of water that eachindividual requires is vastly different, depending on a hugevariety of factors. Instead of sticking to a blanket rule, it’s bestto simply eat a balanced diet of whole foods and drink water when you’re thirsty. Your body knows better thanyou do how much water you need.

#8 All calories are the sameThis is a myth that is often brought up when skinny people don’t understand why the overweight and obesehave trouble losing weight.“All calories are the same. Eat less, move more. Problem solved.”But it’s not nearly that simple. The truth is that calories are not created equal; different foods impact the bodymetabolically in different ways.What you eat matters, not just how much you eat. It is still the case that how much you eat matters, the point isthat foods impact your body in many different ways, with calorie load being just one of those ways.

#9 Low fat is the healthiest way to eatHumans can live and prosper following a variety of diets, and eating a low fat diet isn’t a problem. It’s how youeat low fat that could be a problem.For example, the low-fat craze of the 70’s saw thousands of food products created that had to taste goodwithout having fat in them. The way food manufacturers did this was with sugar and other processedingredients.The result was food-like substances that weren’t as healthy as natural, fatty foods, for. ex. highly processedvegetable oils and high-sugar packaged snacks.

#10 Butter is bad for you This is a strange fear, considering that humans have been consuming butter for thousands of years without thehealth problems that we’re facing today. Going back (again) to the low-fat craze of the 70’s, this myth started

because it was believed that butter clogged arteries and raised cholesterol,contributing to the rising epidemic of heart disease.This led to the advent and mass production of products like highlyprocessed vegetable oils and margarine, which are extremely harmful tohuman health due to their pro-inflammatory characteristics.We now know that butter is much healthier than its highly processedalternatives as it contains an abundance of fat-soluble vitamins like A, E,and K2, healthy saturated fats and a lower heart attack risk (thanmargarine).

Let’s first see what are benefits of healthy lifestyle. Having a good mental and

physical condition. If you have a healthy lifestyle you are full of energy all the time

and you feel rested. Also, having good mental condition (that means good mood

and being positive )helps you can face the stress better and to get trough the daily

challenges better. So, what you need to do (or you shouldn’t do) to get in a good

shape?

1. Having a good healthy food

- Eating regularly

- Having enough of fresh fruits and vegetables

- Drinking water often

- Replace fast food and junk food with homemade food

2. Staying active

- Runing in the park

- Doing sport regularly

- Having trips with friends

- Socialize

3. Look after yourself

- Sleep minimum 8 hours per day

- be optimistic and patient

- Smile more often

- Visit the doctor regularly

In one village in Romania, Cosoveni, we asked people about some traditional

healthy recipe and now we share these with you:

"Chisalita"

Chisalita is soup with baked plums and sugar.

"Musaca"

Another traditional recipe is Musaca made of potatoes with tomatoes and meat.

"Drob de Miel"

We discovered a recipe that it’s not so healthy, but it’s traditional and made with liver, kidney, gizzard and vegetables baked.

Usually people living by countryside eat vegetables and fruits their own garden: tomatoes, cabbage,

onion, garlic, carrot, potatoes, pepper, beans, apples, plums, pears and grapes. People wash

vegetables before eating, because they have good hygiene habits.

One of the traditional recipes is Souse chicken made of slightly fried chicken, baked tomatoes and

peppers and smashed garlic. You can also serve it with Mamaliga.

The next one is different kind of salads, for ex. mixed vegetables (cabbage, tomatoes, cucumber,

vinegar, sunflower oil, salt and pepper or just tomato salad with onion.

For dessert Romanians like to serve hot Chisalita made of plums served with bread. You can also

eat salty Chisalita with chicken for lunch.

Romanian meatball soup

Bring cups of water to a boil. Add sliced onion, lovage, parsley root, parsnip and carrots.Add beef or veal with bone. Bring back to a boil, skimming off any foam that rises to thesurface, reduce heat and simmer partially covered.

Meanwhile, make the meatballs by first soaking the bread in water or milk and thensqueezing it dry. Mash the soaked bread in a large bowl. Add the ground meat, finelychopped onion, rice, water and salt and pepper. Wet hands slightly and make small meatballs. Set aside.

When the vegetables in the saucepan become tender, return it to boil and drop in themeatballs. Reduce heat and simmer . When the soup is almost done and the meatballscome to the surface, add the tomato paste and stir well.

Add the tomato paste and stir. Add the lovage and season with salt and vinegar. If desired,serve with a dollop of sour cream and a hot pepper on the side.

Romanian salad

Boil potatoes in their skins in salted water until fork tender. Remove from water and peeloff the skin when they are cool enough to handle. Dice finely and reserve.

In a large bowl, add diced potatoes, diced chicken or other meat, diced carrots, parsnips, eggs, onion and celery.

Squeeze the diced pickles lightly in a paper towel to remove some of their juice (otherwisethe salad will be too watery) and add to the rest of the diced ingredients.

Place frozen peas in a colander and run cold water over them to defrost. Drain completely,patting dry, if necessary, and add to the other diced ingredients in the large bowl.

ZUCCHINI SOUPServes:8

INGREDIENTS• 3-5 zucchini, depending of how big they are

• 1 carrot, shredded

• 1 parsnip, shredded

• ½ green pepper

• ½ red pepper

• ½ celery root, finely shredded

• couple of celery stalks

• 1 small red onion

• 100 g sour cream

• 2 egg yolks

• 3 tbsp olive oil

• salt, pepper, paprika

• parsley

• 2-3 qt of water depending of how much soup you want to make and how thick

• 2-3 tsp Bors Magic

INSTRUCTIONS

1. Clean and chop all the veggies, piece size can be as big as you want but I like mine tiny so I shredded most of them except the peppers, zucchini and onions obviously..

2. Using two to three tablespoons of vegetable oil, saute onion along with sweet peppers, carrot, parsnip, celery root and those pieces of celery stalks for around 5 minutes. For this procedure you can use a pan of your choice or use the soup pot.

3. Add sauteed veggies to your soup pot and pour 2 to 3 qt of water (around 3 L), salt and pepper to taste and a bit of sweet paprika (a tablespoon at the most). Bring to a boil then reduce on medium heat for another 20- to 30 minutes or until the veggies are almost done.

4. Add chopped zucchini and Bors Magic, bring to a boil again turn to medium and cook for another 10 to 15 minutes. Bors magic thing says 1tsp per litre of soup but three teaspoons might be too much to the whole quantity. Add just two at first, wait for a couple of minutes, taste and add more ifrequired. I like mine pretty sour.

5. Meanwhile, in a separate bowl mix sour cream and egg yolk and slowly add a ladle of the hot soup and continue mixing so the sour cream won't curdle.

6. When zucchini is done, remove soup from heat, add the egg/sour cream mix and a generous amountof parsley, cover with a lid and let rest for 10 to 15 minutes.

Romanian Tomato Soup

Recipe type:Soup

Cuisine:Romanian

Ingredients• 2-3 Tbsp oil

• 1-2 chopped carrots

• 1 diced onion

• 1-2 peppers(use any color you like)

• 2-3 stalks of celery

• 2 pounds tomatoes chopped and blended in a blender

• ¼ cup rice(or 2 handfuls of pasta)

• ½ bunch of chopped parley or 1-2 Tbsp dry parsley

• 8 cups water

Instructions

1. Gather your ingredients together.

2. Clean and chop all your vegetables(onion, carrots, peppers, celery)

3. Heat up the oil in the soup pot on medium high and add the chopped vegetables. Saute them for fewminutes.

4. Add the blended tomatoes.

5. Add the water.

6. Add salt to your taste.

7. Simmer the soup until the vegetables are tender.

8. Add the pasta and let it cook for few more minutes.

9. When the soup is cooked, sprinkle the parsley on top of it.

10.Serve it warm or cold as you prefer.

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