Healthy Living Week 2015

1. Healthy Living Week 2015 (Monday 19th to Friday 23rd January)

2. Health Promotion New year new start!!

3. This week we are focusing on the school communities health, well being and healthy eating habits in our school. We want each of us to become aware of what we are eating and the effects it may have on our health. This week is not about food being bad or all calories being bad.

4. It is also not about losing or gaining weight. It’s about improving the health and wellbeing of all of us. • We need food and we need calories but we need more good food and less food with empty calories. Eg sweets, coke, cake etc. • Its about making us all aware of healthy choices, about choosing good foods, and the benefits to our health of eating well and making time for exercise.

5. Get enough rest and sleep. Have good personal hygiene Good Health Guide Be happy. Always look on the bright side of life. Take regular exercise Eat a balanced diet. Try to avoid smoking, drug abuse and excessive consumption of alcohol.

6. Rest & Sleep • It is recommended that people get on average 8 hours sleep per night • Sleep affects your ability to concentrate, the condition of your skin, your mental health, how you can perform at anything you do. • Late nights and lack of sleep will mean you are unable to concentrate and function effectively throughout the day

7. Exercise • It is recommended that we do 30 minutes of exercise per day with our heart rate raised • Will give us more energy, contributes to positive mental health and if an organised activity, it can help towards making friends • Good for our general health; heart, lungs, figure, skin, self-esteem

8. Mental Health Exercise promotes positive mental health. It makes you feel better and it stimulates various brain chemicals that will leave you feeling happier and more relaxed. You will also feel better about yourself when you exercise regularly, which can boost your confidence and improve your self-esteem. We all must learn to listen to our bodies.

9. Effects Of Smoking • Hugely increases your likelihood of lung and throat cancer, heart disease, stroke • Ages your skin • Your clothes, hair and breath smell • Stains your teeth

10. Healthy Skin • Keep your skin and body clean. • Get plenty of sleep • Get lots of fresh air & exercise • Eat healthy foods (lots of fruit & vegetables) • Avoid alcohol & cigarettes • Remove make-up at night

11. Rest & Relaxation Rest relaxes the mind. Rest and sleep give us more energy. We look and feel better. Concentration improves. Leisure is time away from work, school and study. Leisure time can be used to get fit. Keeps your brain active.

12. Relieving Stress • Cut our workload • Take time out an learn to relax • Learn meditation • Take exercise • Get plenty of rest and sleep

13. Calories Explained A calorie is a unit of energy. In nutrition and everyday language, calories refer to energy consumption through eating and drinking and energy usage through physical activity. For example, an apple may have 80 calories, while a 1 mile walk may use up about 100 calories.

14. Recommended Daily Calorie Guidelines Average adult female – 2000 Average adult male – 2500 Teenagers need a higher calorie intake because they are growing

15. Why Do We Need Calories? We need a certain number of calories just to function. Even if you are not moving your lungs need to pump oxygen, your heart needs to pump blood, your kidneys need to excrete wastes, your liver needs to detoxify and your brain needs to coordinate what your body is doing.

16. Organ Calorie Usage

17. How Many Calories In:

18. Remember Every packaged item that you buy must contain nutritional information on a label. This will list the amount of carbohydrates, sugar, fats, protein, salt, calories, etc. in the food, normally given per portion size.

19. Examplesof food labelling A B

20. Food Labelling Explained A snickers bar has 250 calories BUT calories are not the only things you should look at!!! 27grams of sugar (4 grams of sugar =1 teaspoon) So there are almost 7 teaspoons of sugar in a snickers. You should also look at the salt content. It is recommended you only have 6 grams of salt a day

21. Remember We need calories to function properly Eating too many calories in a day has a negative impact on your health Equally important eating too little calories everyday can also have a hugely negative impact on your daily functions, as well as your hair, skin and nails.

23. Another way to achieve a balanced diet is to use the Food Pyramid 0-3 portions 2-3 portions 5 portions 5+ portions

24. Eating Habits in Coolmine We surveyed a number of students, both male and female on their daily food and drink intake. The results in the following slides are their calories consumed, five days a week, over a one year period. (Survey carried out in 2013/14)

25. REMEMBER We need calories to carry out our everyday activities. Not all calories are bad. Excessive calories, as long as they are burnt off through exercise is fine e.g.. a professional athlete may consume up to 10000 calories a day but exercise for several hours. Food is very important to our health but its equally important we get enough good foods. Treats are fine but should be just that – a treat and not something you have several times a day

26. Transition Year Female Breakfast: biscuits x 3 and tea Lunch: chocolate bar and half crisp roll Dinner: tuna and pasta Snacks: noodles, biscuits and tea Approx 2600 calories. This is 450 calories over the daily allowance. This amounts to 146000 extra calories a year Which if not burnt off equals 3 stone weight gain over a year Aside from the calories this is a poor diet as there is no fruit and vegetables or water.

27. 2nd Year Male Breakfast: 2 slices of toast and tea Small break: can of coke and half a sausage baguette Big break: half a curry chip roll Dinner: pasta & water Supper: tea & toast and a couple of biscuits Total = 2898. This is 300 calories over the daily allowance which if not burnt off will amount to 2 stone weight gain over a year (12.7 kg) Aside from the calories this is a poor diet as there is no fruit and vegetables and very little water

28. 6th Year Female Breakfast: nothing Small break: half a crisp roll Big break: half a meatball roll Dinner: nothing Drinks: cappucino & lucozade Total = 1480. This is 670 less than the daily allowance. This will result in excessive tiredness, lack of energy, poor teeth, hair, nails and skin health. Aside from the calories this is a very poor diet as there is no fruit, vegetables or water. Not having breakfast has a serious effect on your metabolism.

29. 3rd Year - Male Breakfast: 2 slices of brown bread with butter. Bowl of weetabix Small Break: banana Big Break: apple, brown bread sandwich with cheese, lettuce, tomato and ham Dinner: breast of chicken, carrots, peas and potatoes, bag of crisps Drinks: 5 glasses of water and 2 cups of tea This is a much more balanced diet where the male got plenty of fruit and vegetables. He should be able to concentrate and function better due to the balanced diet

30. What Do You Eat?

31. How Long To Burn 450 kcal? Activity: Jogging It would take approximately 62 minutes to burn off Activity: Walking It would take approximately 133 minutes to burn off

32. how to burn 300 kcal Activity: Cycling It would take approximately 49 minutes to burn off Activity: Swimming It would take approximately 56 minutes to burn off In order to burn off a cup of soup (67 calories) it would take approximately 8 minutes of cycling or 20 minutes of walking

33. In order to burn off a can of coke (139 calories) it would take approximately 23 minutes of cycling or 55 minutes of walking In order to burn off a half of a crisp roll (480 calories) it would take, on average, a second level student 70 minutes of cycling or 170 minutes of walking

34. In order to burn off 3 slices of pizza (540 calories) it would take approx 66 minutes of cycling or 159 minutes of walking

35. Living A Healthier Lifestye There are a number of things you can do to improve your overall health Eat healthier Take up some form of exercise Get plenty of sleep Don’t smoke

36. Some School Activities See Sport and Extra-curricular Activities on www.coolminecs.ie

37. Ideas for activities outside school Camogie Tennis Judo Running/jogging Walking Variety of dance classes Yoga Pilates Kickboxing Boxercise Or any other form of exercise

38. New Year New Start All of us should try to pick up an existing or new activity at the beginning of this year.

39. As of this week, fizzy drinks will be banned in this school. We would encourage you to drink water instead. (January 2015)

40. Healthy Alternatives We would also encourage you to choose healthy food when you’re making breakfast, lunch and dinner. If you make your own meals you know the nutrition that is put into them. Eat at least five (5) portions of fruit and vegetables EVERYDAY Aim to drink 2 litres of water every day

41. Remember Your health is so important. Years of bad food choices combined with lack of exercise can results in strokes, heart disease, obesity, diabetes and some types of cancer. It is up to each person to try and look after their body and fuel it with good foods. Encourage your parents to buy healthy foods so they are available in the house for you. Its never too late to make a change.

42. New options will be made available in the canteen such as Break: yogurts, fruit, popcorn and buns Lunch: Baked potato with fillings Tomato pasta with veg/ tuna Variety of soups There is a healthy eating guide at the back of your school journal. Take a look!