Município de Santa Maria da Feira Kırıkkale Milli Eğitim Müdürlüğü

Transcription

Município de Santa Maria da Feira
Kırıkkale Milli Eğitim Müdürlüğü
“Health4life” – Programme Comenius Regio Partnership (contract n.º 2013-1-TR1-COM13-48782 2- and 2013-1-TR1-COM13-48782-1)
“Health4life” – Programme Comenius Regio Partnership
(contract n.º 2013-1-TR1-COM13-48782 2- and 2013-1-TR1COM13-48782-1)
Editor – Município de Santa Maria da Feira / Kırıkkale Milli
Eğitim Müdürlüğü
ISBN Edition – May 2015
Empresa Gráfica Feirense, S.A.
Depósito Legal nº
Partners:
Warning
“This Project has been funded with support from the European
Commission, by. T. C. Ministry of the European Union, the
Presidency of the EU Education and Youth Programs Center,
through the National Agencies of Portugal (Agência Nacional de
Aprendizagem ao Longo da Vida) and Turkey (Türkiye Ulusal
Ajansı). This publication reflects the views only of the author, and
the Commission cannot be held responsible for any use which
may be made of the information contained therein.” Kırıkkale
Province Directorate of National Education and Município de
Santa Maria da Feira.
Portugal
Município de Santa Maria da Feira
Agrupamento de Escolas Coelho e Castro
Lourocoop – Cooperativa de Consumo, CRL.
Turkey
Türk Metal Mustafa Özbek İlkokulu
Mehmet Varlıoğlu Ortaokulu
Kırıkkale Gençlik Hizmetleri ve Spor İl Müdürlüğü
Kırıkkale Üniversitesi Sağlık Bilimleri Fakültesi
Website: www.h4life.net
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CONTENTS
Acknowledgements .
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7
Foreword .
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9
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Twelve golden rules for the healthy nutrition of school age children 11
Partnership objectives and results .
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Introduction of the partners .
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Project summary .
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Partnership objectives .
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Main activities, outcomes/achievements of the partnership 15
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Healthy nutrition .
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Some articles about healthy nutrition .
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Body mass index .
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Kidmed questionnaire .
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Healthy recipes .
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Sample of a healthy nutrition diet program for students 61
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Physical education and sport .
Benefits .
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Local traditional dances .
Types of sports and games .
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Leisure Time in a Healthy way Lifestyle .
Health .
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Combating stress Leisure activities .
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Healthy tips .
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10 mistakes .
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The nutrition of school age children .
Food that keeps off stress .
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Useful foods for a sore throat .
Your child can be nervous for this reason 9 herbs and an infusion for a healthier diet .
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Bibliography .
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ACKNOWLEDGEMENTS
We would like to thank three important groups of people,
without whom this Manual of Good Practice for Healthy Life
would not have been possible: European Commission, for
the financial support received under the Lifelong Learning
Programme, through the National Agency of Portugal (Agência
Nacional de Aprendizagem ao Longo da Vida) and Turkey
(Türkiye Ulusal Ajansı), the coordinating organizations of each
region (Municipality of Santa Maria da Feira and Kırıkkale
Directorate of Education) and local partners in each of the
regions (Agrupamento de Escolas Coelho e Castro, Lourocoop
– Cooperativa de Consumo, CRL., Türk Metal Mustafa Özbek
İlkokulu, Mehmet Varlıoğlu Ortaokulu, Kırıkkale Gençlik
Hizmetleri ve Spor İl Müdürlüğü and Kırıkkale University Health
Sciences Faculty).
We sincerely hope to continue having opportunities to interact
with the programmes for education and training throughout our
career.
To all our partners, thanks for the fun and support. Our
experience in this project, Health4Life, was greatly enhanced as
it was filled out with all of you. We greatly look forward to having
all of you as colleagues in the years ahead.
Finally, but not less importantly, we want to thanks all of the
people involved in this project for encouraging us to have
confidence in our abilities, and to go after new things that inspire
us to have a better healthy lifestyle. Thanks for teaching us how
important is a transnational project and how it can be a worthy
part of the pursuit that has enhanced our ability to get through it
all and succeed in the end.
We cannot adequately express how thankful we are.
The coordinators of the partnership,
Andreia SANTOS
Mustafa Can HİÇYILMAZ
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FOREWORD
A bridge from Europe to Anatolia
The vision of the evolution for European societies gives special
priority to learning, access to skills and knowledge. This vision
has the following motto: Long Learning Life.
In this context the local / regional authorities in general, and
educational institutions, in particular, are encouraged to practice
active cooperation because, as institutions, they are a part of
a social system that underlines both, and also all other kinds
of social units, systems which are imperative to the European
Union and its citizens.
The Mayor of Santa Maria da Feira
The Kırıkkale Provincial Director of Education
Emídio SOUSA
İsmail ÇETİN
Since 2013, the Municipality of Santa Maria da Feira and the
Directorate of Education of Kırıkkale Province jointly accepted
the challenge of promoting local strategies to fight obesity and
advocate the adoption of healthy lifestyles, especially regarding
eating habits, with the implementation of the project Health4Life
in their cities.
The reality of a society marked by stress, lack of time and lack of
physical activity has been increasing worldwide at an alarming
rate; more than a merely aesthetic concern, it has become a
serious public health problem. Therefore, regular physical
activity is recommended by experts in order to preserve our
physical and mental health and social well-being.
Aiming to contribute to a better practice in order to fight childhood
obesity and a sedentary lifestyle, the present work was developed
by the municipalities of Santa Maria da Feira and the Kırıkkale
Province, together with local partners in both regions. Which
constitutes the “Manual Good Practices for a Healthy Life “. This
answers to a set of needs felt by both regions in relation of the
theme of Childhood Obesity and sedentariness, in particular,
as the definition of municipal / regional strategies mentions.
The Handbook, sedentariness based on the Portuguese and
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Turkish reality, aims to establish itself as a tool to support
the implementation of projects on this theme and its main
objectives:> to present the partner organizations; > Summarize
the project; > Clarify issues related to the objectives, activities
undertaken and results achieved, calling attention to some key
aspects such as the need for a comprehensive, integrated and
systemic reflection between healthy eating, sport and healthy
lifestyles; > Define the methodology and identify a set of the
best practices; > Be a useful and accessible document at all,
considering the principles of dissemination.
Promoting healthy lifestyles is the need to provide technical
and updated information services on all aspects that influence
the life of an individual. The intervention of technical contribute
effectively to the process of fighting childhood obesity and
sedentary life styles, it is important to reflect on the best
practices.
Thus we find in the following pages a manual of some good
practices adopted by the municipality of Santa Maria da Feira
and Kirikkale Province (Turkey).
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TWELVE
GOLDEN
RULES FOR
THE HEALTHY
NUTRITION OF
SCHOOL AGE
CHILDREN
TWELVE GOLDEN
RULES FOR THE
HEALTHY NUTRITION
OF SCHOOL AGE
CHILDREN
ASSISTANT PROF. DR. BIRIZ ÇAKIR
ASSOC. PROF. DR. FATMA NIŞANCI KILINÇ
KIRIKKALE UNIVERSITY FACULTY OF
HEALTH SCIENCES
Dear Children
Adequate and Balanced Nutrition plays an important role in
the protection and development of health during the entire life
cycle beginning when you still are in the womb. It also gains
importance especially in the childhood and puberty when rapid
growth takes place.
Even if it is not possible to control the hereditary characters and
environmental factors, healthier growth and the development
process can be experienced with the conscious nutrition habits;
a happy, productive, healthy and long life can be achieved at the
later stage of life with the increase in the quality of life. For this
to happen, there are 12 golden rules that we must pay attention
to are ordered below.
1. Eat adequately and balancedly. Adequate and balanced
nutrition is the basic of the health. Inadequate and unbalanced
nutrition causes deficiencies in functions the growth,
development and functions of the body.
2. Be careful and consume from the 4 main nutrition groups
in each meal; because each group differs in the nutritional
elements it contains. There are 4 main nutrition groups. The first
group contains milk and milk based products; the second group
contains meat and eggs; the third group contains vegetables
and fruit; the last group contains bread and grain. Everyday food
that belongs to these 4 groups must be consumed. Always care
for nutrition diversity.
3. Don’t skip meals. There are 3 main meals and 3 elevenses.
4. Have breakfast. Breakfast is the most important of all meals.
Starting the day without having breakfast decreases the
efficiency and reduces the school success. You must drink milk;
cheese or eggs, carrots in addition to olives and bread, fresh
vegetable like tomato or fruit (such as oranges, apples or fruit
juice) must be consumed.
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5. Make a habit out of drinking milk. Milk plays an important role
in the healthy development of bones and teeth. Be careful to
drink at least 2 glasses of milk or eat yoghurt every day.
6. Consume an adequate amount of vegetable and fruit.
Vegetables and fruit are the nutrition’s rich in vitamins and
minerals. Vitamins and minerals protect you from illnesses and
help your growth and development and take part as hematinic.
Pay attention to consume all the vegetable meals and various
fruit without being choosy in eating.
7. Consume clean and sterile food. Don’t eat raw vegetables
and fruit without washing them with plenty of water and don’t
buy food sold unpackaged.
8. Prefer healthy food from the school canteen. Excessive
consumption of sugary products causes both dental cavities and
less consumption a decreased of foods with a high nutritional
value. Prefer drinks such as ayran, milk, fresh fruit juice to
sugary products. Don’t consume nutrition’s such as chocolate,
candy or sweets excessively.
9. Wash your hands before and after meals and don’t forget that
dirty hands carry many germs that cause illnesses.
10. Brush your teeth at least twice a day (in the morning and
before going to bed). Avoid consuming sugary products in the
elevenses and when you eat or drink then, brush your teeth or
rinse your mouth.
11. Try to be active and occupy yourself with a sports that
attracts your interest and go to school and return home on foot
or by bike, if possible.
12. Reading the label of food before buying it while shopping, is
very important and also check whether it is approved or not and
its expire date. Don’t buy food sold unpackaged.
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PARTNERSHIP
OBJECTIVES
AND RESULTS
PARTNERSHIP
OBJECTIVES AND
RESULTS
INTRODUCTION OF THE PARTNERS
TURKEY - KIRIKKALE
Kırıkkale Province, Directorate of National Education
Responsible for organizing the educational activities and other
actions related to increasing the education quality. In brief this
institution is the only authority concerning education in the
city. However, it´s also responsible for adult´s education and
for the courses meant to train adults. They serve the laws,
instructions and regulations from the Turkish National Education
Ministry. The institution is divided into different departments.
For example: assignment, public education, culture, education,
research, development and computer network. It has a director
that is responsible for all departments, has 4 assistant directors
and 7 branch managers.
Kırıkkale Province, Directorate of National Education aims to
provide adults with ways to develop their skills and knowledge,
keeping them mentally fit and potentially more employable.
It serves not only learners in adult education, but also the
teachers, trainers, education staff and facilities that provide
these services.
In general context, the institution participated in to the activities
that fulfilled the Life Long Learning principle. The institution
includes 57000 students and 3100 teachers. In addition to these
standard schools, they also have more than 5 schools for only
students who need special education. It is also responsible for
financially the families who have handicapped children financial.
The institution is giving in service training services to teachers so
they can develop themselves in their fields. lt arranges seminars
and courses to people in disadvantaged areas in order to help
them to develop themselves and to find jobs. The institution
shared knowledge and experiences about the project subject.
The staff is interested in the LLP and as the staff aim to make
lifelong learning opportunities more widely known and available
to citizens with the help of our project’s mobility. By presenting
our cultural values, traditions and customs to the other partners
in the project, we presented the European citizens with a
cultural bridge and thus both our learners and our partners’
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learners can improve themselves in the cultural aspect, and the
community will begin to socialize by the help by finding out the
other cultures.
As the coordinator organization, Kırıkkale Provincial National
Education Directorate is the authority that submitted the project
and operated the project during two years. It declared the war
against the obesity and stress in our region. It meticulously
contributed to the management, planning, and development
of the project. By getting the support of the local partners, our
organization built the conditions for the project activities to take
place in order to implement the prominent aims.
We established contact with partners and worked with them
observing the situation of nutrition habits in the partner region by
applying the questionnaires in some of the pilot schools. Also by
preparing the questionnaires with Provincial Health Directorate,
we observed the risk factors and weakness in the students
‘health (about obesity and stress) and so it formed the reports
for the risk map about the healthy life.
We know that behavioral change is not simple; in this respect,
our project tried to be innovative, motivating and contributing
with data towards the development of multidisciplinary and
intercultural interventions, and a vital role to build healthy
environments.
We were responsible for the activities and the success of the
project besides communication between partners and we
created fitness programs for the students who were at risk with
Provincial Youth and Sport Directorate. Moreover, we took
a role in dissemination, the sustainability of the project and
organizing meetings and seminars related to the subject of the
project. Furthermore, we facilitated communication between
national and international partners of the project. With the help
of this project, we set up a system which recorded the data
which showed the body mass index (BMI) of pupils and alert the
risk rate and calling for the dietician so as to observe the pupils’
situations, that way schools will be prepared and conscious about
the obesity after we cooperated and shared our experience and
works with the Portuguese Partner Institution. We promoted the
European cooperation in the methods, training and information
concerning the health among collaborating regions.
As Kırıkkale Provincial National Educational Directorate, we
wanted to try to set up a system calling for the students to
be more active and healthier in the schools of our region and
minimize the rates of obesity by practicing the new approaches
and cooperating with our Portuguese partner institutions.
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Türk Metal Mustafa Özbek Primary School
Mehmet Varlıoğlu Ortaokulu
Our school, Mustafa Ozbek Primary School, is located in
Kirikkale which is 60 km far from Ankara and 160 km far from
Cappadocia. We have fascinating natural scenes around the
city. We also have the opportunity to visit the world-wide famous
Cappadocia Region and Ankara, the capital city of Turkey due
to being near each other. Our school is a central elementary
school which consists of almost 800 students and 30 teachers.
Our students are between 5 and 11 years old. We have classes
and laboratories for each lesson. We have two computer
laboratories, a gym, two English laboratories, three pre-school
classes and a teacher’s room. English is taught as a second
language in our school.
The school has 16 classes and about 430 students. The students
are from a disadvantaged area. Our institution is located in a rural
area which doesn’t give any opportunities to students to practice
the English language except in the classroom environment.
Moreover, its pupils and parents’ social-economic situation is not
as good. Because of this economical unavailability, they are not
able to get involved in social activities such as cinema, concerts
or theatre in the city. In addition, the parents educational attitude
is not enough because their social life is limited with the school
environment. Due to the parents’ lack of education, there is a
common problem where the children’s psycho-motor skills,
emotional qualities and personal improvement are not developed
enough. For these reasons, students’ social development and
individual creativity through music, sport and social activities are
of vital importance for in order more social and active citizens.
And also most of our students are part of medium to poor budget
families with a medium standard of life. Because of this they
don’t have eating healthy food facilities and can’t eat healthy
foods. For this reason our school declared a war to obesity and
its reasons.
The aim of our school in not only giving a good education but
also to develop the awareness of clean and healthy life. We had
a lot of social and sport activities. We have a healthy nutrition
Club in our school. In this club we organize seminars, campaigns
and some other activities about healthy nutrition and healthy life.
We believe in a healthy mind and a healthy body, therefore we
aimed to gain the awareness of healthy nutrition to our students
and parents. Because of parents’ lack of education, there is a
healthy growth problem in our area and due to families not being
aware of healthy nutrition, their children are faced with obesity.
We organized a lot of seminar about obesity to the parents in
our school last year. And we prevented the sale of unhealthy
foods from school canteen. We believe that schools play a very
important role to solve the obesity problem because over 80
percent of children are enrolled in schools. Therefore we will do
our best to prevent obesity problem in our area. We want to help
our students and also parents adopt and maintain the habit of
eating and physical activity.
So the roles for us in the project were:
- To stablish data entry into the system of the database of BMI;
- To make communication among. Our partner institutions;
- To apply the questionnaire to pupils in order to observe their
nutrition problems;
- To promote the pupils to an active life inside and outside of
the school;
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PORTUGAL - SANTA MARIA DA FEIRA
- To create a newsteller during the project;
- To be active participants of the activities in the project and
organize different activities;
- To communicate with the parents to improve the foreign
language and promote the pupils to write to the other pupils via
e-mails about the sport and active life;
- To attend the seminars and the diet and fitness programs
actively;
- To promote healthy food in school canteen to sell it without
high calories;
- To offer any necessary materials and make final products;
- To share ideas, methods and problems in the platform;
- To counteract the actual sedentary tendency and to improve
the teachers and pupils’ quality of life;
- To be responsible for the dissemination and evaluation of our
own works.
- To stablish communication among our partner institutions;
- To attend the seminars and the diet and fitness programs
actively;
- To offer any necessary materials and make final products;
- To share ideas, methods to problems in the platform;
- To counteract the actual sedentary tendency and to improve
the teachers and pupils’ quality of life;
own Works.
Faculty of Health Sciences, Kırıkkale University
Kırıkkale Gençlik Hizmetleri ve Spor İl Müdürlüğü
Our Faculty and Student Purchase Program that will be
implemented:
In all departments of our faculty we are going to create, within
the framework of a 4-year degree, a program for education. The
programs consist of 8 semesters. Our faculty, take part in all of
the 8 semester courses and they are meticulously crafted.
Our organization’s name is Kırıkkale Province Directorate of
Youth Services and Sports, as it is understood from its name
we are responsible for all sportive activities in Kırıkkale, so we
promote all people from the childhood to senescence to do sport
and to be an active person. We organize some of fitness courses
and matches such as swimming, basketball, football, etc.
Department in the Faculty of Health Sciences Department and
Department: our faculty has 4 sections:
1. Nursing Department;
2. Health Management Department;
3. Children Development Department;
4. Physical Therapy and Rehabilitation Department.
So the roles of us in the project were:
- To role and organize the fitness and sport courses;
- To provide the swimming pools, and fitness rooms for the
pupils in the Project;
The Faculty of Health Sciences has the role to run the seminaries
about the healthy nutrition and questionnaires to find out some
data about the health issue during the Project addressed in the
application form.
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Municipality of Santa Maria da Feira
Education and training are fundamental pillars for the support
of any community. The concern with the education, training
and qualification of citizens is a crosscutting issue and it
leads the design and the implementation of municipal politics,
with increasing responsibilities and powers with regard to
education, with a particular focus on planning, management and
development the pre-school and first cycle of basic education.
The Municipality of Santa Maria da Feira recognizes the crucial
role that education has in developing integrated communities,
and takes the intervention in the education sector as a priority of
its political actions, including through the intervention of a more
intense in spatial network education and quality of education
and training, according to a draft development and promotion of
citizens and community. In this sense, and despite the economic
climate, the Municipality continues to invest in education,
with reference to a set of principles and guidelines poured in
Educational Charter (International Association of Educating
Cities) since 2002. The strategic objectives of educational policy
district council are: to contribute to the sustainable development
of the municipality of Santa Maria da Feira through better
education, training and culture; promote an increasing quality
of learning and to ensure continuity along the same style of life,
making decisions regarding the construction of new ventures
and conversion and adaptation of schools, enhancing the
functionality of the existing network and its expansion; tailor
educational supplies to the real needs of the municipality, in
order to contribute to the development of quality and diversity
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of the educational provision district council, ensuring the social
development of the municipality; guide the expansion of the
education system as a function of economic, social and cultural
enrichment, in order to promote and ensure equal access to
education; combat failure and dropout; guide education for
innovation, knowledge and technology that contribute to the
Feira’s stated as county educator able to meet the challenges
of the information society and knowledge, through its education
policy based on knowledge, innovation and entrepreneurship.
It is this perspective that intends to continue to streamline
a number of existing projects and implement new initiatives
to achieve the objectives set up and thus make an important
step in raising the quality of education and training. All the
initiatives promoted in education are based on four actions:
1st - rehabilitation of schools; 2nd - fighting school failure and
dropout, 3rd - improving the quality of education; 4th - expand
training at a secondary level and tailor training needs.
Through this project we intend to distribute a new educational
concept for Healthy Life, based on a multidisciplinary teaching
network process, based on teachers, aimed at permanently
modifying behaviors eating and exercising in Basic Education
students, with the ultimate aim of preventing Obesity. The target
population are students, and the teaching involves a training
course from 15 hours up to 25 hours, depending on whether it is
for teachers or parents. This project aims to establish itself as a
tool for basic education, for students and a mean of transmitting
the essential aspects of the promotion of health education,
seeking to stimulate and maintain new behaviors (healthy),
regular practice of physical exercise a balanced and varied diet.
Thus, this was promoted and boosted by teachers and students
of the respective schools that were formed by a multidisciplinary
team consisting of a nutritionist, physical education teachers,
biology teachers, science teachers, staff and manager of the
project, among others, seeking to achieve the objective of
improving the population health, changing mindsets, behaviors
and eating habits and then we will compare the BMI of our
students with those of the Turkish students’ and try to develop
new methods against the problem.
Objectives:
- Educate the school population from the Group of Schools
Coelho e Castro, students and their parents about the risks of
obesity, sedentary lifestyle, overeating and other risk factors,
which result in an imbalance between caloric expenditure
(reduced) and (high) energy input calling for changes in lifestyle
within the family;
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- Strengthening of this local actions (national) and international
actions with the Turkish’s partnerships to cooperate actively in
the expansion of this project;
- To role and organize the fitness and sport courses;
- To provide the swimming pools and fitness rooms for the pupils
in the Project;
- To stablish communication among our partner institutions;
- To attend the seminars, diet and fitness programs actively;
- To offer necessary materials and make final products;
- To share ideas and methods of problems in the platform;
- To counteract the actual sedentary tendency and improve the
teachers and pupils’ quality of life;
own works.
Group of Schools Coelho e Castro
Mission: to provide an educational service that allows citizens
to form autonomous and intellectual active people and form
cooperation responsibility and have integrity. To develop such
diverse courses of basic and secondary level that respond to
the interests and motivation of young adults in the community in
which we operate.
Values:
requiring a close and constructive partnership between the
school community and the environment;
Knowledge - students are the reason for the existence of
schools, which entails assigning high value to their needs and
use of working together in order to meet their expectations;
Quality-promote the qualification of teachers and other
employees to ensure the improvement of the organizational
processes;
Innovation - scientific innovation, technological and cultural
guides the actions of this group of schools.
Group of Cultural Intervention and Recreative from
Lourocoop – GRIC-L
Description:
The Group of Schools Coelho e Castro, Santa Maria da Feira
(the new name of the Vertical Group of Fiães since 01.01.2013),
is an institution with a kindergarten, a primary, an elementary
and a secondary level schools, whose area includes the parishes
of Fiães, Sanguedo, Caldas of S. Jorge, Lobão Guisande,
Gião, Louredo, Vila Maior, Canedo, Vale and its located in the
northern part of the Municipality of Santa Maria da Feira.
Through this project we intend to distribute a new educational
concept for Healthy Life, based on a multidisciplinary teaching
network process, based on teachers, aimed at permanently
modifying behaviors of eating and exercising in Basic Education
students, with the ultimate aim of preventing Obesity. The target
population are students, and the teaching involves a training
course from 15 hours up to 25 hours, depending on whether
it is for teachers or parents. This project aims to establish
itself as a tool for basic education, for students and a mean of
transmitting the essential aspects of the promotion of health
education, seeking to stimulate and maintain new behaviors
(healthy), regular practice of physical exercise and a balanced
and varied diet. Thus, was promoted and boosted by teachers
and students of the respective schools that were be formed
by a multidisciplinary team consisting of nutritionist, physical
education teacher, biology teachers, science teachers, staff and
manager of the project, among others, seeking to achieve the
objective of improving the population health, changing mindsets,
behaviors and eating habits and then we will compare the BMI
of our students with those of the Turkish students’ and they to
develop new methods against the problem.
The objectives of the GRIC-L are:
- To organize and develop socio cultural activities in the
institution, in order to stimulate and strengthen the inclusion of
the community;
- To create and support amateur sporting activities that contribute
to the physical development of its members and their families,
as well as the general public.
- To provide cultural promotion in its various aspects, both in the
arts, culture and education for the citizens.
Labor - prime conditions for achieving results, it is very important
that the school community commits and has dedications;
Collaboration - the world of today requires the sharing of ideas,
jobs and resources to be efficient and at the same time, efficient,
23
There is strong evidence that maintaining an active lifestyle
provides physical and mental health benefits. Nevertheless,
Turkey and Europe have been recently suffering from a
sedentariness life as a result of the people over usage of
technology. Which can cause certain kinds of illnesses such as
obesity, diabetes, cancer and stress to appear on the body.
The project’s aim is to fight against sedentariness causing
obesity, cancer, diabetes and stress (in mental health) by
promoting a more active and healthier lifestyle improving the
quality of target groups’ life by having them gain new healthy
eating habits. In addition to this, another objective is to promote
the European cooperation in the methods, trains and information
concerning the healthy life in Turkey and Portugal.
It is dramatically obvious that the number of people suffering
from both physical and mental problems has been increasing
these days. Every day, all around Europe, frustrating news
about people who are dying and suffering from obesity, cancer,
diabetes and intensive stress falls into the agenda and this
remarkable and dolorous vision about life has been a crucial
stimulus for us to start to carry out such a significant project for
especially for adults. Because they are the people who have
the least time to practice sport since they are more busy than
the young. The proponents of the present project, are a wide
partnership of Eastern, Central and Western European Adult
Education Organizations, which aim to identify the key factors
related to the motivation participation and persistence in the Life
Long Learning processes from a wide range of adult learners.
There is strong evidence that maintaining an active lifestyle
provides important physical and mental health benefits:
physical inactivity per se causes 10% of deaths in Europe
and 1,9 million deaths worldwide. With the rise of a series of
24
PROJECT SUMMARY
technological devices that facilitate daily life, while our leisure
time is increasing, sedentary lifestyle increases too. Also, our
professional activity is tending to be even more sedentary. Our
society has the lead to increase the sedentary lifestyle level by
using elevators, treadmills, passive transports and watching
television as the dominant form of leisure time. We’re growing
up as inactive adults and we are raising inactive children. Adding
children’s fast food consumption to this, we’ll have a generation
suffering from obesity.
On the Monica Search, which has been done in Asia, Africa and
6 different districts of Europe by WHO, the obesity prevalence
(the prevalence of the disease) has increased by 10-30 percent
in 10 years with a fast rate. The annual increase of obesity in
childhood is soaring. The prevalence of childhood obesity is 10
times more than the rate during the 1970’s and it appears that
obesity is inherited from father or mother to child. According
to WHO’s data, fast food consumption has been increasing
dramatically. One reason for this issue is that people do not
have enough time to eat, they are too busy and consequently
eating habits have been changing.
However, the diabetes is one of the biggest problems because
threatening the human life fatally and according to World Health
Organization’s data, it appears that people who are obese
and live inactively constitute the group of higher risk to the
developing of diabetes.
We know that behavioral change is not simple; in this respect,
our project will be innovative, motivating, contributing with data
towards the development of multidisciplinary and intercultural
interventions, and a vital role to build healthy environments.
From our point of view, the partners have this public incumbency
as educational institutions at an European level – in terms of
cooperation and networking – being the basis of training in
adult education, assuming, as principal activity, the “building of
Europe”. With this objective, all institutions participating in the
“HEALTH 4LIFE” are proposing the creation of a strong network
of cooperation between European countries, pursuing a good
relationship in the context of adult education.
Our role is to counteract this actual sedentary tendency to
improve the citizens’ quality of life and to fight obesity, cancer,
diabetes and stress (mental health) by finding out the habit
of healthy eating and promoting a healthier lifestyle among
citizens, but also to promote the European cooperation in the
methods, training and information concerning the health among
collaborating countries.
Overall the Project will encourage firstly a heightened awareness
of health and active lifestyle through a multicultural context
and secondly the positive effects of living in such a diverse
European Union. Partner countries prepared recipes of local
dishes and these had been examined in terms of the nutritional
requirements of a healthy balanced and traditional diets. We
also share and exchange traditional methods for losing weight
and to develop a fitness program incorporating a healthy diet
and exercise in the partner institutions.
A detailed local search had been carried out in order to get the
population’s profile and bring the project to their needs and
expectations, building a common path to follow, especially when
working with risk groups. Partners, waving the flag of health and
interculturality, had the opportunity to be involved in the local
culture experiencing and tasting healthy food, sharing practice
local sports. We closed the day by participating in the 36nd
Intercontinental Istanbul Eurasia Marathon with all participants
and we gathered a Guide to Good Practices for Healthy Life.
25
The project “Health4life” aims to encourage people to adopt
healthy lifestyles, integrating physical activity and care for
nutrition in everyday routine, fitting perfectly on the mission to
promote human development, health and well-being of the 2nd
Regional partners and 6 local institutions. With this partnership,
we also aim to strengthen the values of active citizens through
the exchange of experiences and intercultural dialogue.
Since the main objective to fight obesity, stress and risky
behaviors, we’ll:
- Advocate the community about the benefits of a healthy
lifestyle;
- Share best practices and learn from the experience of one
other;
- Educate for healthy eating habits, relying on the implicit cultural
diversity of the project;
- Promote physical activity as a way to achieve well-being and
harmonious physical development of our learners;
- Promote a healthy and social occupation of leisure-time,
especially in elderly teachers and disadvantaged students;
- Try to keep under control the physical situations of pupils
whose weight is at a risky rate;
- Set up a system which records the data showing the body
mass index (BMI) of pupils and alerting the risk rate, calling for
the dietician so as to observe pupils’ BMI;
- Identify the problems (especially Critical Problems about
obesity) of obesity and find solutions for them by using
creativeness among the partner schools and institutions;
- Ensure that students and teachers are aware of the new
approaches and methods mostly practiced nowadays against
obesity and cancer;
- Improve the participants (teachers, directors, students)
competence in ICT and their ability in terms of communication
in English.
In this pathway, reaching our learners firstly in order to later
reach our all community – in a movement of an informal chain of
26
PARTNERSHIP OBJECTIVES
communication – we’ll promote a range of activities addressing
local culture, sports practice and contact with nature, making
use of existing potential and spreading it, exchanging these
experiences with our partnership colleges. In addition to these,
we will start to implement the activities related with healthy
lifestyle from our own staff, that is to say, we will foremost need
to have our staff believe in healthy and active lifestyle and
secondly our pupils.
A network of local agents will also be grouped, to propagate
our activities and ensure that the message reaches as many
people as possible. Thanks to the Healthy eating and active
living program being to be implemented and supported by
Turkish Ministry of Health between 2010-2014 years in Turkey;
the Kırıkkale Province, Directorate of National Education will
carry out the activities conveniently and we shall share them, if
they are effective, with our Portuguese partner. Develop areas
of strategic cooperation in the study of individual, cultural and
social factors that facilitate or inhibit active lifestyles in our
population, it’s a strategy to obtain data towards the specific
development of interventions and the concretization of our
objectives. The knowledge generated under this program will be
released on articles, forums and at the International Conference
so as to reach the community and to promote our project as well
as, consequently, our objectives, compiling all in a Manual of
Good Practice for Healthy life.
In addition, the objectives will be achieved through good
practices, mobility’s and observations.
What we intend to address to our pupils:
- To keep under the control the physical situations of pupils
whose weight is increasing at risky rate via the system to be
generated by us;
- To inform the students about an active lifestyle, healthier life
and stress;
- To collaborate with students in international pairs or groups
and present their common favorite sports or games which they
like may doing, playing or watching;
- To urge them into making their presentation with more or less
details (photos, videos, rules, healthy lifestyle, diet, etc.;
- To implement a diet program in the schools with the observation
of dieticians;
- To encourage the students to do sports at their homes or
gardens;
- To ensure them to find out the different types of Portuguese
and Turkish national sport (wrestling, handball etc.);
- To motivate firstly pupils to be aware of the importance of
learning different languages as necessary in order to build
friendships, gain respect and improve themselves;
- To have them know much more about the similarities and the
differences between Turkish and Portuguese’s cultures;
What we intend to address for our Teachers:
- To motivate teachers into being creative and open-minded
about finding solutions against the problems they meet regarding
nutrition in schools;
- To motivate teachers into learning different languages,
understanding and respecting other cultures;
- To encourage teachers to do sports in the school or outside;
- To inform teachers about healthy nutrition and fighting obesity;
- To provide them areas where they can share their experience
and collaborate their creative opinion.
What we intend to address our Partner Institutions and to the
Local Community:
- To encourage collaboration among institutions;
- To organize the local activities such as seminars, sports and
fitness courses;
- To develop the methods that provide opportunities for
communication;
- To make the data entry about BMI into the system;
- To enlarge awareness of the collaborative LLP projects;
- To be an intercultural bridge between two cultures;
- To follow the rules for preventing illnesses such as obesity,
cancer and stress, etc.;
- To arrange a web site including and presenting all of the
process and information of the project’s implementation.
27
As the project developed, we created a logo, a website, a forum
and a social network about the various subjects. We uploaded
our all of our information to the website and shared our ideas,
problems and methods to the forum part, too. So, this experience
tentatively helped us sharing innovative strategies and tools for
disseminating the methodology we aimed at.
studies, a portfolio and Powerpoint presentations were made.
We wanted to get all partners involved in the project, so they
can be familiar with specific national and cultural partners of
each region. Consequently, pupils will improve communication
and be aware of a different culture, a different language and
a different educational system. In addition, students were
intended to write e-mails, letters to pupils from a partner, with the
intention of motivating them to the use of the English language.
It helped us to prepare a chart of needs in order to improve their
competencies in learning a foreign language.
MAIN ACTIVITIES,
OUTCOMES/ACHIEVEMENTS
OF THE PARTNERSHIP
PROJECT LOGO
FORUM PAGE
Website project (www.h4life.net) – we published articles about
our local activities and national productions in the website and
in the health4life group page on the social network (Facebook).
WWW.H4LIFE.NET
Newsletter – we submitted articles and news to the newsletter.
NEWSLETTER
December, 2013
Project Partners
 Kirikkale Province, Directorate
of National Education
(Coordinator Organisation)
 Municipality of Santa Maria da
Feira.
 Group of Schools Coelho e
Castro
 Kırıkkale Province Directorate
of Youth Services and Sports
 Mehmet Varlıoğlu Secondary
School
 Mustafa Özbek Primary
School
Inside this issue
Forum page - we created a forum for communicating with
Portuguese students and Turkish students. By inventing a mail
system between the partner schools, we circuitously looked at
the pupils so they could easily find each other and also with the
participants from each partner institution we performed activities
to specific geographical, historical, cultural and religious
knowledge from each region. Comparative and intensive
28
The First meeting in
1
From the Coordinator
2
Our Project
2
Santa Maria Da FeiraMunicipality of Santa Maria
3
A warm welcome
4
The Spa of Caldas de S. J.
4
A visit to the Spa of Caldas
de S.Jorge
4
We are on the Web!
www.h4life.net/‎
The First Project Meeting in Portugal
Comenius Regio Project of Kırıkkale Directorate of
National Education “Health4life” to Turkey National
Agency’s Life Long Learning Programme (LLP),
which was granted and became entitled to receive a
grant. in the application year of 2013, had the first
meeting. From now on, Kırıkkale is a member of the
negotiation committee of EU, too.
The first meeting of Kırıkkale Directorate of National
Education’s Project “Health for Life”, conducted with
Santa Maria de Feira City Hall in Portugal, was held in
Santa Maria de Feria.
In the meeting, Hacı Ali Okur the Provincial Director
of National Education, and local associates Rıfat Ünlü
the Provincial Director of Youth and Sports, İsmail
Koşan and Hüdaverdi Demir the Provincial Asistant
Principals of National Education, Mustafa Can Hiçyılmaz the Project Coordinator, Dursun Saray the headmaster of Mehmet Varlıoğlu Secondary School, Haydar Bakır the English teacher of Mehmet Varlıoğlu
Secondary School, Volkan Akça the English Teacher
of Türk Metal Mustafa Özbek Primary School participated. In this meeting, the foundations introduced
themselves and discussed the internal structure of the
partnership which will last two years. They exchanged
information about their educational systems. Hacı Ali
Okur the Provincial Director of National Education
obtained information about two significant subjects
“Exams and Private Teaching Institutions” that have
been occupying our country’s agenda.
Mustafa Can Hiçyılmaz the coordinator of the project
indicated that questionnaires and measurements in
school of both cities will be compared, according to the
results, they will meet with the parents of students who
are overweight or at the risk of obese and necessary
conditions for them to do physical exercises will be
provided. In this respect, Faculty of Health Science of
Kırıkkale University was assigned to prepare the questionnaires. Rıfat Ünlü the Provincial Director of Youth
and Sports asked the authority the factors preventing
Portugal from achivements in sports and exchanged
information.
Therefore, on the purpose of encouraging students in
sports and a dynamic life, Kırıkkale Directorate of National Education decided to hold “1st Health4life Cycling Tournament” and to take participation in the 36 th
Istanbul Eurasian Marathon with the project associate of
Portugal.
They agreed on Economic Cooperation
Emidio Sousa the mayor of host country who is also the
president of all the depertmants in the city such as education, culture and industry etc. mentioned economic
cooperation between two cities beside the information
interchange within the scope of project. He stated that in
the new period, they could gather the registered investors to Kırıkkale Chamber of Industry and Commerce
and almost 14000 entrepreneurs in Santa Maria de
Feira.
29
MAIN POSTER
As we mentioned in the content part above, the project was
carried out in 2 parts: the observations and the activities. So we
improved a work program to arrange an order for the activities
of the project.
Firstly, were generated a system which recorded the data’s
showing body mass index (BMI) of the pupils was generated,
which alerted for a risky rate. We asked, afterwards, for the
dietician so as to observe pupils’ BMI, to keep under control
every physical situation where the pupils’ weight was increasing
at a risky rate. This program was entitled “BMI for H4L”. We
intended the class teachers to place the pupils’ weight into the
system for, per month, we could update the database for the
project. And according to the data in BMI data, a dietician was
employed and asked to contact their families and monitored
them meticulously until they got rid of their risky weights. In
addition, the fitness and sport courses were organized by the
Province Directorate of Youth Services and Sports for the pupils
who have a risky weight. We were careful to keep their families
and their teachers informed about obesity and stress. Moreover,
it had contributed to raise awareness of the fact that this project
was carried out in the scope of the Lifelong Learning Program.
30
Secondly a questionnaire for the Habits of Nutrition for the
teachers who worked with the partner schools and also for
the pupils, was prepared. It was connected to the teacher’s
and pupils’ needs, habits of nutrition, outlooks of health and
obesity and stress. When we prepared this questionnaire, we
cooperated with a Portuguese partner and got the support of
the Provincial Health Directorate in Kırıkkale. Each partner also
wrote down the problems they came across while they were
in the school and the ways of how do they get rid of a wrong
nutrition and stress. The evaluations of the two regions were
done and shared in the first meeting, and were published in the
project website, too.
Thirdly, we created brochures and posters for each trimester and
we determined the theme should be healthy activity for about a
month, by cooperating with the Portuguese partner Region. In the
particular it is aimed to exchange the similarities and differences
between the partners of the Turkish and Portuguese Regions.
The sustainability of the project was carried out through the
website and through activities. All posters created were used
in the three main languages of the project (Portuguese, English
and Turkish).
31
HEALTHY NUTRITION
32
HEALTHY LIFE
33
HEALTHY LEISURE ACTIVITIES
BROCHURES FOR SCHOOL MEALS
Portugal - the Municipality of Santa Maria da Feira created
and distributed to all students, informational flyers about school
meals, adapted to the needs of each age group, and it contained
information about the food wheel, and it presented a weekly
proposal for the school meals as well as some tips for healthy
eating:
AGE GROUP: 3 – 6 YEARS OLD
34
35
BROCHURES FOR SCHOOL MEALS
Turkey - The Turkish partner created 2 brochures for their
pupils with tips for a healthier lifestyle.
On the behalf of the project, we gave them out for 5000 pupils
between the age of 07 and 14 years old in the schools in the
city centers.
The Turkish partner, also created 2 brochures for the pupils’
families about tips for a healthier lifestyle. They gave it out to
5000 families in the schools in the main city.
AGE GROUP: 15-18 YEARS OLD
36
37
Portugal - In Santa Maria da Feira, a few of seminars based upon
the healthy and active life were organized and the presentations
were prepared together with the Portugal and Turkey Regions in
order to motivate the pupils and their families to keep a healthy
and active lifestyle. The conference was intended for the parents
to place their attention to the importance of obesity and stress.
So it was deeply helpful to raise awareness among parents, and
also to the public.
Seminar “Healthy Eating in times of crisis”
16May 2014 – 21h00 – educational community in general
promoted by Municipality of Santa Maria da Feira
38
SEMINARS
Schools’ health lecture “Healthy eating and feeding behavior diseases”
9th grades – 21» 22 May 2014 (10h15 to 11h45)
promoted by Municipality of Santa Maria da Feira
39
SPORT ACTIVITIES
Portugal - In two years of the project, 4 sport activities were
planned, such as swimming, hiking, trekking etc. in each partner
regions. In addition to the local press, each participant from
some important institutions in the cities of Turkey and Portugal
were invited to participate in one of these activities so as to grab
the attention of the public.
School Cross Country
16 December 2013
Cross-country at school level, which was attended by students who have enrolled, ranging from the 5th grade up to
the 12th grade. Those who performed better evidence will participate at regional and eventually at the national level.
School on the move
2 April 2014
Initiative to promote physical education and fitness, conducted in the context of the classroom. Involves all students
in the school assembly, all the way from the 5th to the 12th grades. It was a morning filled of good atmosphere and
enthusiasm, which encourages a healthy lifestyle.
Turkey - Nutrition education for families - The families whose
students were determined as obese and overweight (and also
under weigh) were informed about healthy nutrition by the
doctors. Their wrong information has been corrected by the
doctors and dietician. They took a look at what a healthy diet
is and gave them some tips about how they can put this into
practice. The tips for a healthy nutrition
*Base your meals on starchy foods
*Eat lots of fruit and veggetables
*Eat more fish
*Cut down on saturated fat and sugar
*Eat less salt
*Get active and have a healthy weight
*Don’t stay thirsty
*Don’t skip breakfast
To maintain a healthy diet, the “eat well plate” shows you how
much of what you eat should come from each food group. It’s
important to have only small amounts of food that are high in fat
and/or sugar.
Seminar about Stress and Fighting Stress in Kırıkkale, Turkey
Nutrition education for students
40
For promoting a healthy lifestyle, the seminar about stress
and how to deal with stress was done for the pupils in Mehmet
Varlıoğlu Secondary School, one of the local partners of the
project, Turkey.
Move for Health
18 May
The group of Schools Coelho e Castro community was invited to participate in the initiative “Move for Health”,
promoted by Lourocoop, which is also a partner in the Comenius Regio project Health4life. Thousands of
participants from various parishes of the county joined the “Day Leisure” walk.
41
Turkey - The Diet Program and Sport, Fitness Course, Kırıkkale
TURKEY - In Turkish partnership area, the 1st fitness and
sport course has been organized for some of pupils who were
obese and overweight according to the BMI measurements by
Kırıkkale Provincial Directorate of Youth and Sport, and they
have willingly volunteered to go to the sport center for 2 times
in a week by Kırıkkale Milli Egitim Müdürlügü and their BMI
was monitored by Kırıkkale University Health Sciences Faculty.
They have been introduced to sports and to an active lifestyle.
42
The students who have been determined as an overweight and
obese by the dieticians were promoted to the fitness and sport
activities in the gym. And they have been monitored by the
academics since the measurements were done.
43
Portugal - video contests healthy recipes for students were
promoted by the Municipality of Santa Maria da Feira.
VIDEO OF HEALTHY RECIPES
Turkey - the project activities were implemented coordinated
with the partners between Turkey and Portugal. Also a video
contest featuring healthy recipes for students was promoted by
Kırıkkale Provincial Directorate of National Education as well.
The contest was open to all young people between 13 and 18
years old, and each contestant could submit up to 3 original
videos contest and never could they be submitted to another
contest or published, whether in color or black and white.
21 videos were sent to the contest.
İsmail ÇETİN, Director, gave the rewards to the students who ranked as 1th, 2nd and 3rd in the contest.
44
45
Portugal - during schools holidays, students had the opportunity
to attend workshops on healthy cooking, promoted by the
Municipality of Santa Maria da Feira.
WORKSHOP ON HEALTHY EATING
Turkey - Workshop about healthy marketing with drawing
pictures
Workshop about healthy marketing with drawing pictures
The workshop was held for healthy marketing by drawing picture
to promote the healthy nutrition in Türk Metal Mustafa Özbek
Primary School, Turkey.
46
The activities about drawing pictures with the theme of healthy
lifestyle were held by Kırıkkale Provincial Directorate of National
Education in Türk Metal Mustafa Özbek Primary school.
47
We created a Recipe Book formed with local healthy dishes
from the Turkish and Portuguese cuisine. Edition by Municipality
of Santa Maria da Feira.
RECIPE BOOK
RECIPE BOOK
STUDY VISITS
Portugal - promoted two field trips in order to address the
curriculum content in a playful and appropriate way to design
Health4Life.
PORTUGAL
TURKEY
COMENIUS REGIO PROJECT - PORTUGAL - TURKEY 2013’15
CONTRATO N.º 2013-1-TR1-COM13-48782 2
Visit the Arouca Geopark
March 16, 2015
During the visit the willingness of participants, together with the good weather, the beauty of the Serra da Freita
and clean air made the walk held between Frecha Mizarela and the Merujal Camping Park, had elapsed in a fun
way. In this way students were encouraged to practice physical exercise and the adoption of healthy lifestyle habits.
48
49
WORLD FOOD DAY – 16 OCTOBER
Portugal - Students in 6th grade made bookmarks drawing
inspiration from the World Food Day. Some students walked
with a basket, offering apples the motto on an apple a day keeps
the doctor away.
PROGRAMA COMENIUS REGIO (CONTRATO N.º 2013-1-TR1-COM13-48782 2) - PROJETO FINANCIADO PELA UNIÃO EUROPEIA.
12 e 13 MARÇO
VISITA DE ESTUDO
CENTRO CIÊNCIA VIVA DE VILA DO CONDE
A ÁGUA NO
CORPO HUMANO
SANGUE
Visit the Live Science Centre
12 - 13 March, 2015
50
A SORT OF VIDEOS
We produced movies withsport and leisure activities:
http://h4l.edu.pt/index.php/galeria/galeria-de-videos
51
Portugal – from 20 – 27 March, 2015 -it was held at the
School Group Coelho e Castro, a cycle of workshops under
the Comenius Regio Health4life program. Scented candles,
paper flowers, tins, handmade soaps, felt, paint and stamping
were some of the program activities, which aimed to provide
participants with the skills to develop their creative capacity for
healthy leisure activities.
WORKSHOP CYCLES
FOR LEISURE ACTIVITIES
Eva Dolls
Traditional games
52
Scented candles
Painting Skills
Ethnography
Felt
Tin
53
Portugal - The inflatables, the face painting and traditional games
were the most competitive activities of the Healthy Market held
on 18 April. The initiative, which at the last minute was changed
from the Leisure Park Monte das Pedreiras to the Sports Hall
due to bad weather (well, as the the saying goes, sweet April
showers do spring May flowers) was for the community in general,
but in particular to the students of the School Group Coelho e
Castro. It was intended to raise awareness on the importance of
healthy eating and the practice of physical exercise, in a playful
and fun way. The various tents had a selection of healthy eating
proposals: herbs and olive oil were used to prepare tasty and
health friendly meals, cereal biscuits, teas, cheeses for balanced
snacks. A well fragrant and delicious apple with a hint “One
a day keeps the doctor away” was offered to the public.
HEALTHY MARKET
In traditional games we played to the game arc, tested the aim,
jumped to the rope, we tested the strength with a tug of war,
made up sack races and threw the scarf game. There were also
those who worked with felt.
54
55
TRANSNATIONAL MEETINGS
During the 2 years, there were 3 mobilizations of each
partner totaling up to 6 mobilizations. At the meetings of these
mobilizations, a cultural night called “Turkish Cultural Night” and
“Portuguese Cultural Night” were designed.
The first Transnational Meeting was held in Santa Maria da
Feira (Portugal) with the participation of Kırıkkale Provincial
Directorate of National Education and the Municipality of Santa
Maria da Feira on 02-06 December/2013:
- Welcome session;
- Visit the local partner school;
- Introduction to the educational system of the two countries;
- Introduction to the Municipality of Santa Maria da Feira (sport,
public policies and citizenship – challenges of educating the
city);
- Introduction to the partner Group of Schools Coelho e Castro;
- Introduction to Kırıkkale Provincial Directorate of National
Education;
- Lecture on physical education and nutrition aimed at the
students of the 6th grade – by the Health Unit of Fiães;
- Cultural visit to the Oporto City;
- Visit to the Spa of St Jorge;
- Visit to the Theme Park River Uíma;
- Visit to the Municipal Swimming Pools of Fiães;
- Attend to a class of water aerobics class;
- Working session – lecture on the strategies of this partnership
particularly with regard to the role of the Municipality in fighting
juvenile obesity and sedentary lifestyle;;
- Visit to the Theme Park “Terra dos Sonhos”;
- Visit to the castle of Santa Maria da Feira.
56
57
The second Transnational Meeting was held in Kırıkkale
(Turkey) with the participation of the Municipality of Santa
Maria da Feira and Kırıkkale Provincial Directorate of National
Education on 31 March – 03 April/2014:
- Working session – 1st report of BMI of the school collaborating
in the project;
- Workshop of healthy nutrition;
- The cover of the recipe book;
- Questionnaire (KIDMED);
- Presentation of the local activities in the project;
- Habits of nutrition for the 2 countries;
- Visit to the local partner 2 schools, Kırıkkale Provincial
Directorate of Youth and Sport Services;
- Sightseeing Ankara, Kırıkkale and Nevsehir;
- Cultural night Keskin District, traditional dinner and music;
- Active session “Watering art (Ebru) for fighting stress
participation.
58
The third Transnational Meeting was held in Santa Maria da
Feira (Portugal) with the participation of Kırıkkale Provincial
Directorate of National Education and the Municipality of Santa
Maria da Feira on 13-17 October/2014:
- Working meeting with all partners;
- Presentation of the local project activities;
- Presentation of the recipe collection and recipe book Portugal/
Turkey;
- Presentation of the video healthy recipes;
- Discussion of the kidmed results;
- Presentation about the most common sports activities in
Portugal and Turkey;
- Workshop about healthy and social occupation of leisure time
(traditional games);
- Visit to a primary school;
- Visit to a shoe factory;
- Cultural visit to the city of Braga;
- Sightseeing in the city of Porto;
- Portuguese cultural night – Fado Show;
- Visit to the Town Hall;
- Attend sporting activities to fight sedentary lifestyle/stress and
promote activities for leisure time at Lourocoop Association.
The fourth Transnational Meeting was held in Kırıkkale
(Turkey) with the participation of the Municipality of Santa
Maria da Feira and Kırıkkale Provincial Directorate of National
Education on 11 – 17November/2014:
- Seminar about healthy nutrition with students;
- Visit Hasandede Tomb;
- Visit to the Traditional Weapon Museum;
- Workshop – cooking healthy Turkish meals and a presentation
of endemic plants in Turkey;
- Visit to partners schools;
- Ebru art and Kolbasti dance workshop;
- Attend to the 36th Eurasia Istanbul Marathon.
Since the partnership was built on a close and strong
cooperation between the 2 participating countries, it is also
advantageous to the general volume of co-operation between
the organizations involved in the pupils’ education. At the
same time the project is developing new, innovative and easily
accessible ways of communication between the student groups
in different countries, as well as ways and means for educators
to exchange knowledge, experience and good samples.
In addition, because of the fact that the foundation of all
communication, education and documentation of the project
is ICT-based, the project, in a distinct way, supports the
development of the innovative ICT-based content, services,
pedagogies and good practice for lifelong learning. We also
had participated in the 36th Intercontinental Istanbul Eurasia
Marathon with all participants and formed this book entitled
“Manual of Good Practice for a Healthy Life”.
The fifth Transnational Meeting was held in Santa Maria da
Feira (Portugal) with the participation of the Municipality of
Santa Maria da Feira and Kırıkkale Provincial Directorate of
National Education on 13 – 17April/2015:
- presentation of local project activities;
- presentation of the draft “Manual of Good Practice for life”
Portugal – Turkey;
- presentation of the final videos outcomes: healthy recipes,
sports and leisure activities for fighting stress;
- discussion about interesting facts, effects and recommendations;
- preparation of the sixth transnational project meeting;
- lecture about biological needs for equilibrium - how to reduce
stress;
- workshop about how to improve the prevention of stress through
a healthy and social -occupation of leisure time (especially with
the pupils’ families) – “Riverside with Life”;
- workshop on Portuguese folk dance as an activity to fight
sedentary lifestyle/stress and to promote activities for leisure
time;
- workshop about a typical healthy meal in a traditional
Portuguese family;
- healthy walk by the sea;
- roadmap of educational spaces in the city of Santa Maria
da Feira: School for Road Education, Paper Museum and
Visionarium - center of life science;
- visit to a cork company;
- Sightseeing Porto, Aveiro, Fátima and Sintra.
59
The sixth and last Transnational Meeting was held in
Kırıkkale (Turkey) with the participation of the Municipality of
Santa Maria da Feira and Kırıkkale Provincial Directorate of
National Education on 01 – 05 June/2015:
- Welcome, greetings words of the Director, İsmail ÇETİN, and
Mustafa Can HİÇYILMAZ, Project Coordinator, presentation of
Kırıkkale Milli Eğitim Müdürlüğü;
- Evaluation of outcomes, books, newsletters, CDs, posters and
brochures;
- Presentation of all the Local activities of the Project during the
time it occurred;
- Working session 1: Disseminating activities and creating new
partnerships;
- Visit the local partner schools, the Kırıkkale Provincial
Directorate of Youth and Sport Services and Kırıkkale University
Health Sciences Faculty;
- Sightseeing Kırıkkale and Kapadokkia as a cultural activity;
- Active session “Watering Art (Ebru)” for fighting stress and
other spare time activities;
- Finalizing the project and exchanging gifts.
60
HEALTHY
NUTRITION
HEALTHY
NUTRITION
SOME ARTICLES ABOUT
HEALTHY NUTRITION
Portuguese Partner - Group of Schools Coelho e Castro
OVERWEIGHT AND OBESITY - Contextualization
Child and adolescent obesity is, according to the World
Health Organization, one of the most serious problems of the
twenty-first century´s public health, especially in developing
countries. School can play an important role in the prevention
of this disease, by developing complementary actions aimed
at promoting healthy lifestyles. Regarding the prevalence of
overweight and obese children and adolescents in Portugal,
there are several studies; however, the majority of results never
come to public knowledge, because very often they do not get
published.
Analyzing the criteria for the classification of overweight and
obesity, it is also observed that there is no consensus of the
diagnostic criteria, but there are several basic criteria in various
studies, including the WHO (World Health Organization),
CDC (Centers for Disease Control and Prevention) and IOTF
(International Obesity Task Force). As for the new growth
curves of the World Health Organization, they’ve come into
force in Portugal on 1 June 2013, according to the norm of the
directorate general of health n º 010/2013 of 31/05/2013.
In Portugal, according to studies conducted on children and
adolescents, the predominant criteria for classification of
overweight and obesity comes from the CDC, followed by
the IOTF and WHO (only two studies). The prevalence of
overweight, according to the CDC criteria, varies between
13.4% and 20% for males and between 14 and 35% for females.
By the IOTF criteria, prevalence is between 8.6% and 25.7%
for males and between 9.6% and 27.6% for females. In studies
using the WHO criteria, the prevalence of overweight is between
21.1% and 22.1% for males and between 19.7% and 31.3% for
females (Acta Med Port . 2011 , 24 : 279-284).
Regarding the prevalence of obesity, the CDC includes values
between 9% and 26% for males, and 9 and 20% for females.
According to IOTF, the values are between 7.1% and 14.6%
for males and between 7.5% and 11.1% for females. By WHO
criteria, the values found are between 4.4% and 22.9% for
males and between 3.8 and 8.3% for females (Acta Med Port
2011; 24: 279-284).
63
Portuguese Partner - Group of Schools Coelho e Castro
BODY MASS INDEX
Measuring the BMI of pupils – we measured the weight and the
height of all 5th, 6th, 7th, 8th and 9th grades using the fitness
gram battery tests from physical education classes. Then the
data was uploaded to the project´s online platform, which
calculates the Body Mass Index taking into account gender,
age, weight and height.
Study
We evaluated children and adolescents attending the Group
of Schools Coelho e Castro, in the municipality of Santa Maria
da Feira, encompassing students from the 5th grade up to
the 9th grade. Body Mass Index was calculated taking into
account gender, age, weight and height. There were information
sessions, the school menus and physical activity were also
analyzed.
Results
649 students, aged between 10 and 17 years, were evaluated:
Boys
Girls
64
underweight
Normal
weight
overweight
obesity
total
underweight
Normal
weight
overweight
obesity
total
5th
grade
2
30
11
7
50
5th
grade
3
38
15
14
70
6th
grade
3
45
10
4
62
6th
grade
2
42
12
9
65
7th
grade
6
63
14
3
86
7th
grade
3
35
18
4
60
8th
grade
4
44
5
4
57
8th
grade
5
46
9
10
70
9th
grade
3
48
8
6
65
9th
grade
4
46
6
8
64
65
Graphical summary (boys and girls %)
% classes
underweight
Normal weight
overweight
obesity
5th grade
4.2
56.7
21.7
17.5
6th grade
3.9
68.5
17.3
10.2
7th grade
6.2
67.1
21.9
4.8
8th grade
7.1
70.9
11.0
11.0
9th grade
5.4
72.9
10.9
10.9
Thus, the data collected in the Group of Schools Coelho e
Castro, Fiães, were analyzed using the new WHO growth
curves and out of 649 students, 14% of them were obese and
16% overweight.
Comparing our results to existing studies (Acta Med Port
2011; 24: 279-284) and to those which used the WHO criteria,
it appears that the prevalence of overweight in our sample is
lower, yet the figures of obesity percentage are very similar.
The obesity rate was particularly high among students of 5th
grade, while the rate of excess weight is more pronounced in
students in the 7th grade.
Based on the results published in connection with the Project
Weight and Measure, in the academic years 2008/09 and
2012/13, relating to the students enrolled in 7th grade in the
educational community of the Municipality of Santa Maria da
Feira, our sample shows a smaller % of cases of obesity (4.8%)
and higher % of cases of overweight (21.9%).
Still regarding overweight pupils, it was found that the prevalence
was higher in males than in girls, 18% and 15% respectively.
The percentage of obesity found is equal to 14% in boys and
7% in girls.
% Total of boys
The project Weight and Measure emerged to tackle down
the problem of obesity and has its theoretical foundation in
the Platform Against Obesity and the National School Health
Program. On the practical level, it relies on the results of the
screening three school communities in the Municipality of Santa
Maria da Feira. It is annually inserted in the School Health
Activity Plan of the group of Health Centers Entre o Douro e
Vouga I Feira/Arouca. It has as partners the School Groups and
the Municipality of Santa Maria da Feira.
When analyzing the results of 2012/13 of the Group of Schools
Results
% Total of girls
2008/09
2009/10
2010/11
2011/12
Underweight
1.70%
2.10%
1%
1.40%
2012/13
2.10%
Overweight
14.80%
14.70%
18.80%
15.30%
15.20%
Obesity
9.60%
9.70%
7.60%
9.80%
11.40%
Coelho e Castro, and taking into account that the students
assessed in 2012/13 (at the time enrolled in 7th grade) will
be in 8th grade in 2013/14, there was a decrease in the % of
obesity and an increase in the % of overweight. However, when
comparing the results of the Group of Schools Coelho e Castro
66
67
with general information about the Municipality in the academic
year 2012/13, there is a lower % of cases of overweight in
the Group of Schools Coelho e Castro, in the academic year
2013/14.
In the table below, we can observe the deviations in the
Group of Schools
Coelho e Castro
underweight
normal
weight
overweight
obesity
2012/13 (7th grade)
3.40%
72.50%
9.40%
14.80%
2013/14 (7th grade)
7.10%
70.90%
11.00%
11.00%
Students attended : 327
Total students: 350
Students attended : 290
Total students: 319
Number of students according to classes in Mehmet Varlıoğlu
Secondary School
Number of students according to classes in Türk Metal Mustafa
Özbek Primary School
percentage distribution of BMI in students of the 7th grade,
between the school year 2008/09 and 2013/14, in the group of
Schools Coelho e Castro. The data presented between 2008/09
and 2012/13 was collected under the Project Weight and
Measure, and the data relating to the academic year 2013/14
was collected by the municipality.
There is an increasing incidence of underweight since the year
2009/10 on and a significant increase in cases of overweight,
as well as a decrease in obesity when comparing to the school
year of 2013/14, probably due to the awareness raised by
responsible education of the students who suffer from obesity.
Regarding the academic year 2013/14, the Project Weight
Group of
Schools
Coelho e
Castro
2008/09
2009/10
2010/11
2011/12
2012/13
2013/14
Underweight
2.00%
0.70%
1.40%
1.20%
3.40%
6.20%
Overweight
15.60%
18.70%
15.40%
11.20%
9.40%
21.90%
Obesity
9.50%
12.60%
7.70%
11.80%
14.80%
4.80%
and Measure is being implemented in all the Group of Health
Centers (Santa Maria da Feira and Arouca), but the results of
the Municipality are not yet available. We point out that locally
we only have data for students in 9th grade – who were in
7th grade in 2010/11 – to evaluate/analyze the impact of the
implementation of the project, and there has been a drop in both
the cases of obesity and overweight.
68
Turkish Partner – Mehmet Varlıoğlu Secondary School and
Türk Metal Mustafa Özbek
NUMBER OF STUDENTS WHO ATTENDED OUR PROJECT
AT SCHOOLS
(Türk Metal Mustafa Özbek Elemantary School (n=327)
Table 1. Mean BMI of students according to age and gender
Age (year)
Boys
Girls
n
%
BMI (kg/ m2)
n
%
5
4
2.2
18.259
5
3.3
BMI (kg/ m2)
17.159
6
47
26.0
16.845
36
24.6
16.905
7
42
23.2
17.150
37
25.3
17.892
8
41
22.6
17.334
32
22.0
16.665
9
40
22.1
17.530
29
19.9
16.856
10
5
2.8
17.947
7
4.8
17.552
11
2
1.1
17.136
0
0.0
-
69
MEHMET VARLIOĞLU SECONDARY SCHOOL (11-14 years old)
TÜRK METAL MUSTAFA ÖZBEK ELEMENTARY SCHOOL (6-10 years old)
Nutrition and health survey of Turkey
(TBSA,2010) Published:2014
(Mehmet Varlıoğlu Secondary School (n=290)
Table 2. Mean BMI of students according to age and gender
70
Age (Year)
n
%
BMI (kg/m2)
n
%
10
16
12.6
19.619
27
16.6
BMI (kg/m2)
17.949
11
30
23.6
18.918
34
20.8
18.845
12
33
26.0
20.443
41
25.1
19.431
13
39
30.7
20.854
47
28.9
20.272
14
9
7.1
19.544
12
7.4
19.960
15
0
0.0
-
2
1.2
16.697
71
COMPARISION OF BMI FOR 2 COUNTRIES
KIDMED QUESTIONNAIRE
PORTUGAL
Children and teenagers’ nutritional customs of Group
of Schools Coelho e Castro: levels of adherence to the
Mediterranean Diet
Introduction – Food in the Mediterranean Diet is consistently
linked to better health, including lower risk of heart disease,
obesity, diabetes and even cancer. The Mediterranean Diet
for several reasons allows to the people live healthier and live
longer. Although Portugal isn’t bathed by the Mediterranean
Sea, the Mediterranean diet, especially in the south, was the
staple diet of the population.
Face to the cultural and social transformation produced in the
last decades in Portugal, we probably young populations would
probably be those more susceptible to change food-eating
habits. Since the 70s, we have in Portugal a triplicate prevalence
of obesity in school children. 26.7% of our students in the 2nd
and 3rd cycles of basic school are overweight/obese (2013/14).
It is urgent to promote good eating habits and physical exercise
to lower these high numbers and fight against this alarming
situation.
The main objective was to evaluate the food intake habits in the
Group of Schools Coelho e Castro’ population and families and
determine the levels of adherence to the Mediterranean Diet.
Methods – we used the questionnaire KIDMED –
Mediterranean Diet Quality Index to evaluate dietary habits and
determine levels of adherence to the Mediterranean Diet. The
questionnaire includes 16 questions, which considers certain
principles sustaining (values +1) and challenging (values -1)
traditional healthy Mediterranean dietary patterns. Results of
≤ 3: low quality diet; 4 to 7: diet with necessary adjust; ≥ 8:
Mediterranean Diet.
72
73
The sample was composed by 321 students (171 girls and 150
boys) and 142 parents. We included students from: first cycle
(13.7%) with 7-9/10 years old; second cycle (24%) with 1011/12 years old; third cycle (25.2%) with 12-14/15 years old;
secondary (37.1%) with 15-17/18 years old.
Results
Values of KIDMED from 321 students average 8.1
Low quality Diet
Alimenta-se de acordo com a Dieta mediterrânia?
Questionário KIDMED de determinação do grau de adesão à dieta mediterrânica - Mediterranean Diet Quality Index
Por favor assinale a resposta apropriada às seguintes questões:
Come uma peça de fruta ou bebe um suno de fruta todos os dias?
2
Todos os dias come duas ou mais peças de fruta?
3
Come vegetais crus (alface, tomate…) ou cozinhados (bróculos cozidos, couve branca
salteada…), regularmente um vez por dia?
4
2
3
4
5
6
7
8
9
10
11
Totals
2
0
1
12
14
32
48
70
63
53
19
7
%
0.6
0.0
0.3
3.7
4.4
10.0
15.0
21.8
19.6
16.5
5.9
2.2
Totals
3
106
212
%
0.9
33.0
66.0
12
Values of KIDMED from 142 parents average 8.0
Diet with necessary adjust
Mediterranean Diet
Classification
1
2
3
4
5
6
7
8
9
10
11
12
Totals
1
0
1
0
4
11
21
30
22
28
23
1
%
0.7
0.0
0.7
0.0
2.8
7.7
14.8
21.1
15.5
19.7
16.2
0.7
Não
Totals
2
36
104
%
1.4
25.4
73.2
Students
Items KIDMED
couve branca
Parents
N
Yes (%)
No (%)
N
Yes (%)
No (%)
1.
Every day I eat fruit and drink squeezed fruit juice.
321
82.6
17.4
142
88.0
12.0
Come peixe com regularidade ( pelo menos 2 a 3 vezes por semana)?
2.
Every day I consume 2 or over fruit.
321
41.1
58.9
141
56.0
44.0
6
Vai uma ou mais vezes por semana a restaurantes de fast food (ex.hamburguers, cachorros….)?
3.
I regularly consume fresh and cooked vegetables for several times in a day.
321
75.7
24.3
141
84.4
15.6
4.
321
43.0
57.0
137
51.1
48.9
7
Gosta de comer leguminosas (feijão, grão…). Come mais do que uma vez por semana?
I consume fresh and cooked vegetables for several times in a day.
5.
I regularly consume fishes (2-3 times in a week).
321
82.2
17.8
140
87.9
12.1
8
Come diariamente arroz ou massa (5 ou mais vezes por semana)?
6.
I consume fast food for several times in a week.
321
13.4
86.6
142
3.5
96.5
Ao pequeno-almoço come cereais ou derivados (pão…)?
7.
I like legumes and I consume them for several times in a week.
321
74.1
25.9
142
80.3
19.7
10
Come frutos secos (nozes, amendoins, amêndoas…) pelo menos 2 a 3 vezes por semana?
8.
I consume cereal rice and macaroni almost every day (5 and over in a week).
321
87.5
12.5
142
68.3
31.7
I consume cereal (bread) and grain products (cereals) in the breakfast.
321
86.0
14.0
141
87.9
12.1
11
Em sua casa, utilizam azeite?
9.
10.
I regularly consume nuts (2-3 times in a week).
321
19.9
80.1
142
21.1
78.9
12
Habitualmente não toma o pequeno-almoço?
11.
I use the olive oil at home.
321
96.3
3.7
142
99.3
0.7
13
Ao pequeno-almoço costuma comer leite ou derivados (iogurte, queijo…)?
12.
I don´t have a breakfast.
321
7.5
92.5
139
11.5
88.5
14
Come bolos ao pequeno-almoço?
13.
I consume the milk and yogurt, etc
321
91.6
8.4
142
88.0
12.0
15
Come diariamente 2 copos de leite/iogurtes ou uma grande fatia de queijo( 40g)?
14.
I consume pastries and baked goods in the breakfast.
321
9.0
90.3
142
3.5
96.5
15.
I consume daily 2 glasses of milk/yogurt or 1 big slice of cheese (40g)
321
69.5
30.5
142
75.4
24.6
16
Come doces e guloseimas várias vezes ao dia?
16.
I consume sweets or products of sweet for a few times in a day.
321
11.2
88.5
142
5.6
94.4
5
9
74
Come vegetais crus (alface, tomate…) ou cozinhados (bróculos cozidos,
salteada…), rmais do que uma vez por dia?
Mediterranean Diet
1
Low quality Diet
Sim
1
Diet with necessary adjust
Classification
75
TURKEY
“Yaşam için sağlık projesi”
(2013-1-TR1-COM13-48782-1)
Akdeniz diyeti kalite indeksi (KIDMED INDEKS)
Aşağıdaki ifadelerin karışıma sise uygun olan cevabı lütfen işaretleyiniz.
Okul adı: ___________________
Smıf/şube: _________________
Doğum tarihi: ___ /____ /______
Cinsiyet: 1.erkek2. kız
kod No: ____________________
Evet
76
Diet with
necessary adjusts
Mediterranean
Diet
Levels of
adherence
Low quality diet
1-3
4-7
8-12
1st cycle
2.3
29.5
68.2
2nd cycle
0.0
26.0
74.0
3rd cycle
1.2
34.6
64.2
Secondary
0.8
37.8
61.3
Totals
0.9
33.0
66.0
Positive aspects:
>> 82.6% eats a piece of fruit or drink a fruit juice every day;
>> 82.2% eats fish regularly;
>> 87.5% eats daily rice or mass;
>> 96.3% uses olive oil;
>> 86% eats cereals or derivatives;
>> 91.6% drinks milk or dairy products with breakfast.
>> Also stand out as positive aspects from pupils’ results the
reduced relative percentage:
>> 13.4% eats fast food;
>> 9% eats cake for breakfast;
>> 11.2% eats candy and sweets every day.
>> Less positive aspects from pupils’ results:
>> 41.1% eats two or more pieces of fruit;
>> 43% eats raw or cooked vegetable more than once a day;
>> 19.9% eats nuts;
>> 30.5% do not eat daily 2 cups of milk/yogurt/cheese.
1
Her gün meyve veya taze sıkılmış meyve suyu tüketirim.
2
Her gün ikinci bir meyve daha tüketirim.
3
Düzenli olarak günde bir kez taze veya pişmiş sebze tüketirim.
4
Günde birden fazla taze veya pişmiş sebze tüketirim.
5
Düzenli olarak balık tüketirim.
6
Fast food tarzi yiyecekleri haftada bir cok kez tüketirim.
7
Baklagilleri severim ve haftada bir kereden fazla tüketirim.
8
Makarna ve pilavı hemen hemen hergün tüketirim.
9
Kahvaltıda tahıl(ekmek) veya tahıl ürünleri (tahıl gevreği) tüketirim.
10
Düzenli olarak kuruyemiş tüketirim (haftada en az 2-3 kez).
11
Evde Zeytinyağı kullanırım.
12
Kahvaltı yapmam.
13
Kahvaltıda süt ve ürünleri tüketirim (süt, yoğurt,...).
14
Kahvaltıda hazır fırın ürünleri veya hamur işleri tüketirim.
15
Günlük olarak 2 bardak süt/yoğurt ve/veya 1 büyük dilim (40g) peynir tüketirim.
16
Tatlı, şeker ve şekerlemeleri günde birkaç kez tüketirim.
Hayır
77
Female
N
Male
%
P
(<0.05)
Total
N
%
N
%
Turk Metal Mustafa Ozbek Elementary School students
Diet quality is too low (score <3)
5
4,0
9
7,6
14
5,8
Medium Quality Diet (score 4-7)
45
36,0
59
50,0
104
42,8
Optimal Diet Quality (> 8)
75
60,0
50
42,4
125
51,4
Diet quality is too low (score <3)
18
14,1
20
12,1
38
13,0
Medium Quality Diet (score 4-7)
68
53,1
103
62,4
171
58,4
Optimal Diet Quality (> 8)
42
32,8
42
25,5
84
28,7
Mehmet Varlıoğlu Secondary School students
There is a relationship between gender and adaptation to
Turkish Mediterranean diet for the Turk Metal Mustafa Ozbek
Elementary School students. P <0.05 was found. There isn’t
a relationship between gender and adaptation to the Turkish
Mediterranean diet for Mehmet Varlıoğlu Secondary School
students. P> 0.05 was found.
Female
N
1.
2.
118
95
%
94,4
76,0
78,4
N
91
84
89
N
77,1
71,2
75,4
N
209
179
Female
P
(<0.05)
Total
73,7
N
%
N
%
N
%
102
79,7
125
75,8
227
77,5
>0,05
2.
83
64,8
117
70,9
200
68,3
>0,05
>0,05
3.
I regularly consume fresh vegetable or cooked vegetable for one time in a day.
76
59,4
74
44,8
150
51,2
<0,05
4.
39
30,5
47
28,5
86
29,4
>0,05
98
4.
67
53,6
53
44,9
120
49,4
>0,05
5.
60
46,9
84
50,9
144
49,1
>0,05
5.
75
60,0
71
60,2
146
60,1
>0,05
6.
I consume fast food for several times in a week.
10
7,8
21
12,7
31
10,6
>0,05
6.
I consume fast food for several times in a week
16
12,8
11
9,3
27
11,1
>0,05
7.
88
68,8
115
69,7
203
69,3
>0,05
7.
94
75,2
87
73,7
181
74,5
>0,05
8.
I consume rice and macaroni almost every day (5 and over in a week).
50
39,1
79
47,9
129
44,0
>0,05
8.
I consume rice and macaroni almost every day (5 and over in a week)
47
37,6
56
47,5
103
42,4
>0,05
9.
I consume cereal (bread) and grain products (cereals) in the breakfast.
107
83,6
139
84,2
246
84,0
>0,05
9.
I consume cereal (bread) and grain products (cereals) in the breakfast
105
84,0
81
68,6
186
76,5
≤0,05
10.
68
53,1
108
65,5
176
60,1
<0,05
10.
93
74,4
82
69,5
175
72,0
>0,05
11.
99
77,3
124
75,2
223
76,1
>0,05
11.
92
73,6
78
66,1
170
70,0
>0,05
12.
I don’t have a breakfast.
29
22,7
22
13,3
51
17,4
<0,05
12.
I don’t have a breakfast
14
11,2
15
12,7
29
11,9
>0,05
13.
I consume the milk and yogurt, etc.
91
71,1
125
75,8
216
73,7
>0,05
13.
I consume the milk and yogurt, etc.
115
92,0
107
90,7
222
91,4
>0,05
14.
I consume pastries and baked goods in the breakfast.
48
37,5
75
45,5
123
42,0
>0,05
14.
I consume pastries and baked goods in the breakfast
53
42,4
48
40,7
101
41,6
>0,05
15.
I consume daily 2 glasses of milk/yogurt or 1 big slice of cheese (40g).
95
74,2
120
72,7
215
73,4
>0,05
15.
I consume daily 2 glasses of milk/yogurt or 1 big slice of cheese(40g)
109
87,2
99
83,9
208
85,6
>0,05
16.
94
73,4
126
76,4
220
75,1
>0,05
16.
75
60,0
77
65,3
152
62,6
>0,05
16.
94
73,4
126
76,4
220
75,1
>0,05
187
77,0
<0,05
>0,05
P
(<0.05)
Total
1.
%
86,0
Male
I regularly consume fresh vegetable or cooked vegetable for one time
in a day.
3.
78
Male
79
HEALTHY RECIPES
Gomes de Sá Cod (source: O livro do Pantagruel, Berta Rosalimpo, Jorge Brum do Canto e Maria Manuela Limpo Caetano,
56ª edição, 1997, página 243, receita n.º 1078) - Serves 4
Ingredients:
3 slices of cooked cod
750g Potato
3 medium onions, sliced
2 sliced garlic
3 hard-boiled eggs
Parsley, pepper, salt, olive oil and olives
Nutritional composition per serving: 413Kcal, 24g protein,
18g fat and 39g Carbohydrates
Preparation:
Dissolve the flaked cod and cut the potatoes into pieces. In a
large skillet bake the onions and garlic in plenty of olive oil until
transparent. Join the pieces of cod and potatoes, let it simmer
lightly and add a chopped boiled egg. Remove from the heat,
season with pepper and salt. Serve it up and garnish it with
chopped parsley, the remaining sliced black olives and sliced
eggs.
80
Chicken beef steak with spring vegetables (source:http://
www.plataformacontraaobesidade.dgs.pt/PresentationLayer/
textos01.aspx?cttextoid=643&menuid=466&exmenuid=466) Serves 6
Octopus rice (source: Revista Segredos de Cozinha, Guia
Semanal de Culinária, n.º 951) - Serves 6
PORTUGAL
Ingredients:
500g of chicken beefsteak
500g frozen spring vegetables
50 ml of Porto red wine
2 cloves of garlic
2 spoons of olive oil
1 tea spoon of salt
pepper q.s
Nutritional composition per serving: 349Kcal, 36g protein, 8g
fat and 28g Carbohydrates
Preparation:
Cut chicken beefs into small pieces and flavor with chopped
garlic, salt and pepper. Boil some water and cook frozen spring
vegetables. When it is done strain it carefully.
Prepare a frying-pan with olive oil and when it is hot fry beefs in
both sides until they get some color. Then put them in a plate.
Mix the wine with the sauce and let it boil a little and then
drop half on top of the meat. Mix the other part with cooked
vegetables until they are hot and salty.
Serve up chicken beef steak together with spring vegetables.
Ingredients:
1 octopus
1 liter of water
1 onion
2 cloves of garlic
1 dl oil
½ yellow pepper
½ green pepper
1dl red wine
2 tomatoes
300g rice
2 tbsp chopped coriander
Water, salt and pepper
Nutritional composition per serving: 575Kcal, 29g protein,
19g fat and 72g Carbohydrates
Preparation:
Cook the octopus in the pressure cooker in temperate salt water
for 30 minutes. Remove it, cut it into pieces and set aside as
well as 8 dl of cooking water. Chop an onion and garlic. Fry
them in the oil, together with the diced peppers. Cool off with
the wine, reduce and add the chopped, clean tomato skins and
seeds. Mix well. Add the octopus and rice. Season with salt and
pepper. Add the reserved water and cook for 12 minutes over
low heat. At the end, add the coriander. Check the seasoning
and serve.
81
Butter Beans (Kuru Fasulye)
TURKEY
Sour Eggplant Stew (Ekşili Patlıcan)
Ingredients:
2 cups white/butter beans
2 onions, chopped
2 tbsp oil
1 tbsp tomato paste
1tbsp of chilli paste
1 dried red & green chillies, chopped
½ tsp baking soda (optional)
¼ tsp chili red pepper flakes (optional)
1 tsp salt to taste
Preparation:
Wash white beans, place them in a pot and cover with water
(approximately 1 inch above the beans).
Leave them in water overnight or for at least 12 hours. The next
day, cook them with the same water, until the beans get soft
over low heat. You could add baking soda to soften the beans
quicker. When they, are soft, add 1 tsp of salt. In another pot,
sauté onions with oil for 2-3 minutes over medium heat. Stir,
the peppers and the tomato paste. Sauté for 2-3 minutes and
add chili red pepper flakes (optional). Transfer, the cooked
white beans over them. Simmer for 10-15 minutes over low
heat. Serve White Beans, with, pilaf or over pilaf. Also pickled
vegetables go well with this recipe. Enjoy your meal.
82
Preparation:
-Place eggplant chunks in salted cold water for half an hour.
-Drain eggplants and squeeze them to remove excessive water.
-Mix eggplants with other ingredients in a pot (save half of the
parsley).
-Cover and cook on low heat for 30-40 minutes, until eggplants
are cooked (no water is necessary).
-Sprinkle rest of the parsley and serve hot or cold. Sour eggplant
stew is even better the next day.
Ingredients:
4 medium size eggplants, stem removed, peeled in occasional
vertical stripes, and cut into edible chunks
2 medium onions, thinly sliced in half moons
4-5 tomatoes, diced
5-6 cloves or garlic, minced
1 tsp sugar
1 1/2 tsp salt
1 tsp black pepper
1 tsp crushed red pepper flakes (optional)
juice of 1 lemon
a generous 1/4 cup olive oil
1/2 bunch parsley, chopped
Eggplant dishes from the south eastern part of Turkey are
usually cooked with a sour ingredient: lemon or pomegranate
molasses. I love eggplant dishes in every form, yet I find those
tangy ones such as Adana style stuffed eggplants or eggplant
and lentil stew with pomegranate molasses to be even more
delicious during the summer days.
83
SAMPLE OF A HEALTHY
NUTRITIONAL DIET
PROGRAM FOR STUDENTS
Vegetarian Stuffed Peppers (Zeytinyağlı Biber Dolma)
Preparation:
- Mix well all the ingredients (except for the peppers and 1
tomato) in a bowl.
- Wash the peppers and take out the top part and the seeds.
- Stuff the peppers with the rice mix with a spoon or your hand.
- Cut small pieces from 1 tomato to cover the top part of peppers.
Press the tomato slice down a bit so that it won’t come out.
- Place the dolmas in an oven dish which is as tall as dolmas.
Pour on top 2 cups of boiling water.
- First let it boil for 5 minutes on stove. Than, bake it in a
preheated oven at 400F for 35-40 minutes until rice is cooked
and tops are browned. Check them regularly if you don’t want
to burn the tops.
-It’s better cold, but it is also good when it’s hot.
Another great traditional olive oil dish recipe: Stuffed peppers
with olive oil. Olive oil dishes are cooked only with olive oil;
best when they’re served cold; and are usually summer dishes.
There are two ways to cook stuffed peppers with olive oil: on the
stove and in the oven.
Ingredients:
18-20 small green bell peppers
2 cups white rice
4 medium size onions, finely chopped (you can use a food
processor)
3 tomatoes, grated
1 tomato (this one is for covering the tops of bell peppers after
stuffing)
1/3 cup pine nuts
1/3 cup currants
1 tbsp all spice
1 tsp ground black pepper
1 tbsp mint flakes or ¼ cup fresh mint, chopped finely
1 tsp white sugar
Salt juice of 1/2 lemon, 1 cup olive
84
Meals and food supply in schools obey the dietary principles of
variety and quality, the definition of which is the responsibility of
the Education Management.
Objectives:
- Improve the overall health status of young people;
- Reverse the growing trend of disease profiles associated with
poor nutrition;
- Promoting the health of young people, specifically in the area
of healthy eating and physical activity.
According to the Ministry of Education and Science, it is not
possible to give individualized Nutrition consultation in the
school environment, for this reason it was decided to create a
food group counseling, individual or form to correct certain food
mistakes made by the students, with the objective of reducing
body weight, for students who show signs of overweight or
obesity. The weight and height of each student, as well as the
level of physical activity, it alerts you to a number of measures
including: completing 5-6 meals a day; refers to the importance of
breakfast; candy consumption only on special occasions or geta-week; not stay more than 3h30 fasting; consume 3-5 servings
of fruits and vegetables; always eat soup at the beginning of
the main meals; moderate consumption of salt, fat and sugar;
drink 1.5L of water a day, among other measures. The project in
question addresses the component of physical activity providing
guidance to students so they practice exercise outside of school
physical activity as indicated by the professional. In this sense,
the teacher provided guidance to the group in terms of strength
training, endurance, balance, and other exercises that may be
performed by them outside the school environment. With these
two measures, it was intended that students have a healthy
and balanced diet, exercise and practice often, in order to walk
towards a healthy adolescence.
Schools as educational spaces and health promoters, must
provide valuable standards for a healthy diet, not only through the
contents curriculum, but also through the food supply in schools,
so that our children and adolescents and are progressively able
to make healthy choices.
85
First step is to mention that any individual should not go more
than three and a half hours without eating; for obvious reasons,
for development and an appropriate energy availability for
adequate cognitive income and students must respect this time.
According with the Directorate General for Health, in Princípios
para uma Alimentação Saudável, 2005, page 17, for proper
distribution of food throughout the day, try varying as much as
possible in choosing the food they eat, adapting intakes to daily
physical activity.
- Always try to start your day with a full breakfast (ex .: 1 glass of
semi-skimmed milk, dark bread and a piece of fruit);
- The mid-morning avoid pre-cooked snacks that are rich in
sugar and fat and choose, for example, nonfat yogurt;
- Start your lunch with a rich vegetables soup, your main dish
should have a small amount of fish or meat accompanied by
vegetables (salad or in further prepared) and rice, pasta, pulses
or potatoes; for dessert always try to choose a piece of fresh
fruit;
- In the afternoon you can take, for example, one cup of milk and
one dark bread or cereal sugar, together with a piece of fruit;
- For dinner make a meal similar to lunch, but less abundant
preferably in quantities, always looking for alternate meat with
fish and vary the fruit consumed in the dessert;
- If it is customary for you to go to bed late, you may feel the
need to consume some food at bedtime, in this case 1 yogurt or
a hot infusion of chamomile or lemon accompanied by a small
piece of dark bread can be enough to stave off hunger during
the night.
- Do not forget to drink plenty of water throughout the day and
not just when you feel thirsty!
According to the guidelines set by the Ministry of Education,
in Educação Alimentar em Meio Escolar – referencial para
uma oferta alimentar saudável, Direcção-Geral de Inovação
e Desenvolvimento Curricular, 2006, foodstuffs to promote in
schools are:
- Semi-skimmed milk / thin, plain or flavored, without added
sugar and school milk;
- Yoghurt and other fermented milk without added sugar, semiskimmed / thin, giving preferably those with lower lipid content
and sweeteners;
- Milk shakes with fresh or frozen fruit without added sugar;
86
- Fruit juices: and / or “100% juice”, sugars and / or added
sweeteners;
- Drinks containing at least 50% fruit juice and / or vegetable
sugars and / or sweeteners added;
- Drinking water, bottled or public network;
- Different types of bread made from refined flour little, that is,
darker and with little salt (eg brown bread, rye bread, bran ...),
simple or added:
a) Cheese semi-fat / low-fat / thin fresh, cured and cast;
b) Boiled egg;
c) Poultry and mammals (chicken, turkey, pork, beef, ...);
d) Tuna or other canned fish, preferably kept in water or oil;
e) Ham, preferably from chicken or turkey, by selecting those
with low content of lipids and always removing any visible fat;
Enriched, whenever possible, with vegetables (eg lettuce leaves,
white cabbage, shredded carrots, sliced tomatoes, cucumber,
parsley sprigs, celery, mint or other supplements such as corn
and mushrooms);
- Fresh fruit of the season, in the piece, in salad or in milkshakes
(eg orange, tangerine, kiwi, apple, pear, peach, strawberries,
cherries, cantaloupe, melon, watermelon, banana ...).
PHYSICAL
EDUCATION
AND SPORT
PHYSICAL
EDUCATION
AND SPORT
BENEFITS
The evidences are increasing and are more compelling than
ever! People of all ages, who are generally physically inactive
can improve their health and well-being by practicing moderate
physical activity regularly.
It is recognized the importance of physical activity combined
with healthy eating to promote healthy lifestyles. In addition
to burning calories, maintain or lose weight, it brings health
benefits. The exercise / physical activity allows you to spend
the calories that you ingested in excess in food. If you do not
spend the calories we eat in excess they will turn into fats and
lead to obesity.
So one of the most effective healthy way to prevent or reduce
obesity is to practice physical activity regularly. Regular physical
exercise is accompanied by benefits that are manifested in
every aspects of the body:
- on cardiovascular health, respiratory, metabolic, mental;
- as well as in the prevention of falls, particularly in the elderly;
- also operates on various aspects of mental health, in particular,
reduces anxiety, improves the sense of well-being and quality of
life, cognitive function and reduces the risk of cognitive decline
and dementia;
- in adolescence, sports also help in socialization because it
raises their self-esteem and also eases their integration in a
groups.
89
LOCAL TRADITIONAL DANCES
Each region of Portugal has its own style of dance. Some of
the best examples of the regional dances are vira, corridinho
and fandango, where couples perform a lively dance usually to
the fast beat of hand-clapping, guitars and accordions. Many of
these dances reflect the courting and matrimonial traditions of
the area and are often passionate and exciting to watch. During
many of these traditional dances, people dress up in a variety of
ways ranging from working clothes to colorful costumes.
The Vira is a musical-choreographic genre of the Portuguese
folklore. Best known as a characteristic of Minho, Vira is however
also danced in many other provinces, including Extremadura.
90
PORTUGUESE TRADITIONAL FOLK DANCE
The Corridinho is danced with peers always attached, forming
a wheel, the girls out and the guys inside. By rotating the wheel,
couples evolve therefore side by side.
Fandango is a dance in pairs characterized by living and
agitated movements, with an air of exhibitionism, very often with
tap or castanets and following a characteristic chord cycle.
91
The Kolbastı Dance
THE MOST POPULAR DANCES IN TURKEY
Kolbastı Dance
In the 19th and 20th centuries, in the likelihood of all works of art
in the world, local cultural products
became meta in the cultural
industry. Kolbastı dance is one of
the best examples to show as an
supportive effect of losing weights
in culture industry. It is inevitable
to learn it positively. Kolbastı is
a popular Turkish dance. It was
originally created in the 1930s in
the seaport of Trabzon on the Black Sea coast of north-eastern
Turkey. Loosely translated, ‘kolbastı’ means ‘caught red-handed
by the police.’ According to legend, the name comes from the
nightly police patrols of the city to round up drunks, who made
up a song with the lyrics: ‘They came, they caught us, they beat
us’ (in Turkish: ‘Geldiler, bastılar, vurdular’). In the past few
years this dance has grown very popular and is spreading in
popularity outside the region. These days this dance is mostly
used for weddings or by youngsters who like to show off and
attract girls. .Kolbastı never disappeared from Trabzon (a ctiy
located in the Black Sea Region). It’s always been part of local
culture. What’s new, though, is what the people from outside the
region have brought to the dance.
Since it is so rhythmic, people
that have a problem with obesity
and are overweight prefer to
play this dance. According to the
survey, it is alleged that Kolbastı
dance can be helpful to lose
weight and it also can be more
effective than do pilates. It is a
fact, that if it is played for about
30 minutes, it is said that you will
be able to lose 500-600 calories
in total. But it has become more a
vibrant and more active due to gaining popularity of the game in
recent years. It is fun to play, but hard to mimic the movements,
a dance that gives pleasure to watch and follow, as clips of it
have been recently published on Youtube.
It is played with 6-9 dancers and one of the dancers goes to
the middle of the platform and the other dancers circle him/her,
and he/she can dance and show his/her figures in the middle of
platform.
Misket is a type of dance/folk music from the Ankara, and
Aegean regions in Turkey. The word literally means marble (toy)
in Turkish and it also bears the meaning of a small and very
sweet apple variety when spelled “Misget”.
Sufi Dance
The Sufi Dance
Sufi whirling (or Sufi spinning) is a form of Sama or physically
active meditation which originated among Sufis, and which is
still practiced by the Sufi Dervishes of the Mevlevi order. It is
a customary dance performed within the Sema, or worship
ceremony, through which dervishes (also called semazens) aim
to reach the source of all perfection, or kemal. This is sought
through abandoning one’s nafs, egos or personal desires, by
listening to the music, focusing on God, and spinning one’s
body in repetitive circles, which has been seen as a symbolic
imitation of planets in the Solar System orbiting the sun. As
explained by Sufis.
The Misket Dance
In the symbolism of the Sema ritual, the semazen’s camel’s hair
hat (sikke) represents the tombstone of the ego; his wide, white
skirt represents the ego’s shroud. By removing his black cloak,
he is spiritually reborn to the truth.
At the beginning of the Sema, by holding his arms crosswise, the
semazen appears to represent the number one, thus testifying
to God’s unity. While whirling, his arms are open: his right arm is
directed to the sky, ready to receive God’s beneficence; his left
hand, upon which his eyes are fastened, is turned toward the
earth. The semazen conveys God’s spiritual gift to those who
A fiddle (Kemençe).The music is played by a fiddle.
Misket Dance
92
93
are witnessing the Sema. Revolving from right to left around
the heart, the semazen embraces all humanity with love. The
human being has been created with love in order to love.
Mevlâna Jalâluddîn Rumi says, “All loves are a bridge to Divine
love. Yet, those who have not had a taste of it do not know!”.
Semazen
TYPES OF SPORTS AND GAMES
THE MOST POPULAR SPORTS IN PORTUGAL
Football
It is the most popular sport in Portugal. Football started to
become well known in Portugal in the final decades of the 19th
century, brought by Portuguese students who returned from
England.
Later, the game spread, being practiced in colleges, and leading
to the foundation of clubs all over the country. Until the end of
the century, associations were founded to practice this sport or
created sections for competing. The first match, between Lisbon
and Porto, took place in 1894, attended by King D. Carlos.
Among the 500.000 registered athletes in Portugal, almost a
third are football players (144 557), professional or amateur,
divided between the age categories. In the last 10 years, football
has consistently grown in the number of athletes, gathering
30.000 new athletes since the year 2.000. Football in Portugal
is competitive among the biggest names in the sport worldwide,
Portuguese athletes also often play for foreign teams.
Football is a team sport played between two teams of 11 players
each and an arbitrator dealing with the correct application of
the rules. It is played on a rectangular grass field, with a goal in
each side of the field. The objective of the game is to move a
ball across the field to put it into the wide open goal action that
is called goal. The team that scores the most goals at the end of
the match is the winner.
94
95
THE MOST POPULAR SPORTS IN TURKEY
Athletics
It is a set of sports consists of three modes: race, throws and
jumps. Overall, the athleticism is played in stadiums, except for
some long distance races, practiced on public roads or in the
field, such as the marathon. Athletics is the oldest organized
competition.
The most popular sports of athletics in Portugal are the races
and the marathon. The races are divided into short distance
or speed, which in official competitions ranging from 100, 200
and 400 meters inclusive; average fund (800 meters and 1500
meters); and long-distance or background (3000 meters or
more).The marathon is a long distance race or background, held
partly or entirely outside the stadium, or on the road.
96
Oil wrestling is one of Turkish national sports. Wrestlers oil one
another prior to matches as a demonstration of balance and
mutual respect. If a man defeats an older opponent, he kisses
the latter’s hand (a sign of respect for elders in Turkey). The
wrestlers are known as pehlivan meaning hero and champion
)If they win the final match,they are named as chief pehlivans.
They wear tight short leather trousers called ‘’Kıspet’’,made of
buffalo leather and they cover themselves with olive oil.
Cycling
Is an activity with more than one hundred years of existence
whose history is intertwined with the bike. Is a short to long
distance, organised, mass-participation cycling event, typically
held annually. Many cyclists use sportives to challenge
themselves in a personal battle against the distance and then
ultimately, the clock. Some participants in a cyclosportive will
ride the event like a race, with prizes awarded and considerable
prestige for top place finishers. Riders normally carry a number
and the time they take to complete the course is recorded.
Turkish Jereed (Javelin)
Horses were sacred and indispensible for Turks. They were
born, grown up, they would fight and die on the horse. Jereed is
played outdoors on horseback. The objective is to score points
by throwing a wooden javelin at the opposite team’s horsemen.
97
THE MOST POPULAR GAMES IN PORTUGAL
Skiing (Kayak)
Surrounded with many mountains, Turkey is a country where
snowfalls a lot during the winter. Various ski resorts from Uludağ
to Palandöken, Sarikamis to Kartepe and Erciyes to Saklıkent
offer ski slopes furnished with the latest equipment.
98
Turkish archery is a tradition of archery which became highly
developed in the Ottoman Empire, although its origins date back
to the Eurasian Steppe in the second millennium BC.
From the decline of military archery after the battle of Lepanto,
almost only flight archery was practiced, and Turkish bowyers
specialized in weapons which were particularly good for
imparting high velocity to very light arrows. The sport of archery
declined gradually until the reign of Mahmud II who made great
efforts to revive it. He also ordered his archery student, Mustafa
Kani, to write a book about the history, construction, and use of
these bows, from which comes most of what is now known of
Turkish bowyery. After the death of Mahmud II in 1839, archery
resumed its decline.
The game of malha
- Equipment: 4 malhas (two for each team); 2 sticks (round
sticks that can be balanced vertically);
- Players: two teams with two elements each;
- Description: in a plain and horizontal field, both sticks are
placed facing the same direction, 15/18 meters apart from
each other. Each team stands behind their respective stick.
Being a turn based sport, it starts off with one element from
one of the teams and he/she is followed by an element of the
opposing team, at every turn, the element with the malha has
the objective of throwing it with one hand and making it land as
close as possible to the stick, the highest score being attributed
to whoever manages to make the stick fall over;
- Score System:6 points are awarded when the stick falls over, if
not, after two turns, the team with the malha closest to the stick
is awarded 3 points. The first team to reach 30 points wins the
game.
99
THE MOST POPULAR GAMES IN TURKEY
Cântaros
- Description: It consists in a race with the elements balancing
a pot filled with water on the top of their heads. The race and
the pots have the following characteristics: All the pots must be
identical, preferably clay pots;All the pots must be filled with the
same amount of water;All the competitors must balance them on
their head, a typical circle shaped piece of cloth called ‘rodilha’
is allowed to be placed under the pot to ease the balancing;The
pots must not be touched by the competitor’s hands;The
competitors must not touch each other;The course is chosen
by the judge, the first element to reach the finish line without
breaking any rule stated above is the winner.
100
The Bag Race
- Description: The competitors must place themselves inside a
bag made with a thick material, the bag must reach the waist;In
order to move, the competitor must be holding the bag with both
hands; The course is chosen by the judge and the first one who
reaches the finish line without breaking any of the rules stated
above is the winner.
The Blind Man, Körebe
Regardless of distance, countries share a common heritage, as
can be shown by the wide diffusion of certain games, hence
they may contain the memory of a rite of some kind. A good
example of this is one kind of Blind Man’s Buff from villages in
the Ankara and Mugla areas called Kör Çebiş, meaning Blind
Goat or Kid; yet in Kırklareli it is called Kör Çapar. (Çapar has
various meanings, but the most common is any animal such
as a dog which has spots on its skin.) The villagers explain
Blind Goat by saying that the blind man is like a goat with its
hair falling over its eyes, but it must have a deeper significance
since in Europe Blind Man’s Buff is called Blind Bock in Sweden,
Blinde-buk in Denmark, Blind Bock in some parts of southern
Germany, all meaning’ ‘blind goat.” In some parts of Germany it
is called Blinde Kuh meaning Blind Cow. When the blindfolded
“it” touches another player, he calls out, “He is burnt.” We can
easily conjecture that this is a survival of a rite in which a priest
wearing animal skins seized upon a victim or scapegoat by
chance, and the person touched was sacrificed by fire.
101
Five Stones, Beş Taş
The stone game is a favorite among girls, which requires skill
and quickness. It is called Beş Taş (Five Stones). In the palm
of her hands each girl holds five small round stones which they
toss in the air and try to catch it on the back of their hand. When
four stones have fallen on the ground, one is retained in the
hand and then tossed up. While it is in the air, with the same
hand, she must grab the four stones that are on the ground
and catch the one tossed before it reaches the ground. Then
one stone is again tossed in the air and the four stones on the
ground are grabbed one by one, each grab being preceded by
the tossing and catching of a stone that is retained in the hand.
This is repeated, grabbing two by two, then three and one, and
then all together.
Yet another kind is mill, merelles, morris; a kind of board game.
A rectangle is chalked on the pavement and divided into four
squares by lines drawn parallel to the sides from the center
of one side to that of the other. Standing at a fixed distance,
each player takes three stones, and in turn, they play with the
objective of placing their stones in a straight line. If their stone
is between two stones that belong to an opponent it may not
be moved and it is considered blocked. This is called Üç Taş
(Three Stones) like Three Man Morris or Merrymen. The other
kind, more like Nine Men’s Morris, is similar, with the objective
of getting three stones in a line; it is called Dokuz Taş (Nine
Stones) or Dokurcun. The origin of the Turkish game probably
goes back to the Kirghiz, Kazak, and Uzbek tribes of Central
Asia, where spreading nine stones called Kumalak was used in
fortune-telling and divination.
102
Ring Games, Yüzük Oyunu
The second most popular category of folk games in Turkey is
Yüzük Oyunu (The Ring Game), which is a guessing game.
On a tray there are usually eleven coffee cups, one of which
covers a ring (or sometimes a seal). There are two teams. The
first team hides the ring under one of the inverted cups. Their
opponents try to guess the cup under which the ring is hidden. If
the opposite team is right with their first guess, it is their game,
and the functions are reversed. This is the most important
moment of the game, and victories are celebrated with cheers.
If they find the ring with the second guess, the hiding side gets
eleven points, and the ring is hidden again. If it is not found in
the first or the second time for each cup upturned, the hiding
side adds to its score by adding the number of cups upturned to
the eleven points from the lifting of the second cup. This is done
until three unopened cups are left. If it is found in the first or the
second of these cups, the hiding reverts to the guessing team. If
it is not found in the two of the remaining three cups, the hiding
team continues the game. Whichever teams gets fifty points first
is the winning side. Of course this is a simple description of the
game, as there are many more rules, either basic ones about
making progress or special ones about “what happens if...”
More than a game, the Ring Game is an institution, where very
many beliefs, rhymes, and even penalties are involved, and
sometimes there is even serious tormenting from the winning
team. If the guessing side finds the ring under the first cup, they
may give a chance to the other team by hiding the ring under
only four cups. If they find it by lifting two cups, the hiding ones
lose eleven points; if they find the ring in the other, then the
hiding side loses twenty-one points. If they cannot find it in the
third cup, they lose twenty one points. The number of cups,
scores, and rules vary according to regions.
Ring games are not always played with cups. Sometimes the ring
is hidden in the hand, or under hats, towels, or handkerchiefs.
When it is hidden in hands, the ring is threaded on a long circle
of string and the players sit in a circle, holding the string with
both hands. In the middle of the circle is the “it.” When the game
starts the players stretch their fists to both sides in order to touch
the fists of the players on either side. Holding their hands thus,
they transfer the ring secretly from hand to hand quickly, leaving
“it” in the middle, by studying the hands and faces, tries to spot
who actually holds the ring. If the ring is thus discovered, then
the one who had it changes places with the one who was in the
middle. Sometimes instead of a ring, people use a reel. The
general name for this ring game is Cicoz.
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LEISURE
TIME IN A
HEALTHY WAY
LEISURE TIME
IN A HEALTHY WAY
LIFESTYLE
Lifestyle is a broad concept that looks at a person, in its
wholesomeness, in the physical, mental, spiritual and social
areas. It is, also, an integral part of our workplace relationships,
social, family, leisure and household lifestyle.
A small change in lifestyle can lead to a great improvement in
health and quality of life. Physical inactivity is a problem that is
of great importance. Throughout the world there has been an
increase in obesity, which is related in part to the lack of physical
activity. It is the famous modern lifestyle in which most of our
free time is spent watching television, using computers, playing
video games, etc.
A healthy lifestyle:
- Helps to keep the body fit and the mind alert;
- Includes preventive health behaviors, good nutrition and
weight management, leisure, regular exercise and deprivation
of harmful substances to the body.
HEALTH
According to the Constitution of the World Health Organization:
Health is a state of complete physical, mental and social wellbeing and not merely the absence of disease. When the World
Health Organization was created shortly after the end of World
War II, there was a concern to draw a positive definition of health,
which includes factors such as diet, physical activity, access to
health care, etc. The “social welfare” from the definition came
from a concern about the devastation caused by the war, as well
as an optimism about world peace - the Cold War had not yet
begun. WHO was also the first international health organization
to be considered responsible for mental health, not just for the
body’s health.
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In addition to building and having a positive attitude, you can
reduce the stress in your life, revitalizing itself. If you regularly
make some of your time available for fun and relaxation, you are
building a barrier to most stressors, as well as develop a much
better “shape” to face and eradicate them.
FIGHTING STRESS
Healthy ways to relax and revitalize:
- Walk;
- Spending time in doing nature activities;
- Activities with friends and family;
- Release some tension with exercise;
- Register your stress level;
- Take a nice relaxing bath;
- Enjoy a good cup of coffee or tea;
- Gardening;
- Massages;
- Listening to music;
- Watch a comedy;
-…
Leisure, or free time, is the amount of time spent away from
your business, work, domestic chores, and/or education. It also
excludes time spent on necessary activities such as eating or
sleeping. There are many types of leisure activities, indoors,
outdoors, so we have selected just a few that we used during
the Health4life project:
- Cooking;
- Candle making;
- Coloring;
- Crocheting;
- Dance;
- Drawing;
- Flower arranging;
- Foreign language learning;
- Jewelry making;
- Listening to music;
- Origami;
- Painting;
- Playing musical instruments;
- Pottery;
- Puzzles;
- Reading;
- Sculpting;
- Soap making;
- Sports;
- Writing.
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LEISURE ACTIVITIES
HEALTHY TIPS
HEALTHY TIPS
10 MISTAKES
Here are 10 common diet mistakes
If you think “I’m on a diet, but I cannot lose weight as I want”,
the diet program that you follow may not be suitable for you.
Your dietitian organizes an ideal diet program according to
your lifestyle, and the results and findings from your metabolic
analysis.
If you don’t lose and protect your weight in the long process, you
may also do the most common mistakes.
1. Fad diet
In this kind of diet most people lose some kilos, but if this
program undergoes with insufficient consumption of water or
protein, there will be muscle lost. In this case, you think you lose
weight, but later there will be a gaining in weight and a decrease
of your metabolic resistance.
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2. Constantly applying the same diet
After a while, your diet program can become stagnated and lead
to continuous weight loss. If you change your program under the
control of a dietitian you will get more reliable results.
3. Skipping breakfast
Breakfast is the most important meal which prepares you for
the rest of the day. If you skip it you will lose less weight, your
metabolism will slow down and you will experience concentration
problems.
4. Eating fast
Eating time should be extended as much as possible. Thus, if
you eat slower, digestive enzymes are released. When eating
fast, digestion is slowed down, and this situation causes an
weight gain.
5. Not to drinking water
Water is important for the digestion of nutrients, and also
for removing metabolic waste and the acceleration of the
metabolism. It is necessary to drink 2 to 2,5 liters of water a day,
and other drinks like tea, coffee, fruit juices or herbal tea can’t
take its place.
6. Skipping meals
People who eat 3-4 meals a day or less, often experience and
an issue of unstable sugar levels, a feeling of hunger and weight
problems. Many diseases are also triggered. Of course the most
accurate method is to eat whole foods and at the appropriate
intervals.
7. Less sleep
People who sleep less than 7 hours per day have the risk of
gaining more weight. This idea is supported by researchers. The
growth hormone, which is secreted during sleep, also supports
the fat burning.
THE NUTRITION OF
SCHOOL AGE CHILDREN
8. Losing weight in a short time
Everyone wants to get rid of excess weight quickly, but losing
weight as fast as you can may have even faster consequences.
The important thing is the acquisition of healthy eating habits
9. Weighing yourself everyday during diet
During a slimming diet, the most important elements that can
demoralize you is weighing. Some changes can be seen even
in a day; increasing edema, constipation can affect the total
weight. You can see yourself gaining weight. If possible, you
should weigh once a week with the help of your dietitian.
10. Removing your favorite food from your life
You do not have to say goodbye to your favorite food so that
you can lose weight. You have to pay attention to your diet
throughout your whole life, but sometimes you can reward
yourself which will also trigger your motivation.
The dietician Zehra Margot Çelik emphasizes that milk and
dairy products which contain calcium are necessary for bone
and dental health, and must be included in their bags. Çelik
says that cheese or eggs from the meat group can possibility
be adulterate, and as a measure to prevent it, well-cooked eggs
should be put in the children’s bags, as it will decrease the risk of
food adulteration. We shouldn’t prefer the charcuterie products
such as salami, bologna, sausage and pastrami for its flavor,
due to it being and unhealthy.
Preference in the grain group is important
According to Zehra Margot Çelik, an indispensable food in
the lunch box is in the grain group. Çelik says that the most
preferred food from that group is bread and cheese sandwiches.
A slice of healthy cake and cookies can be added once a week.
So we can prevent the children from buying a packaged cake or
chocolate from the school canteen or grocery store.
Don’t overlook fruit!
According to Çelik, another indispensable food in the lunch
box is fruit. Dietician Zehra Margot tells us about the necessity
of consuming one portion of fruit a day, instead of cookies or
cake, by using these terms: for example, one portion of fruit is
equivalent with a small sized apple, 3 apricots, a medium sized
pear, a medium sized orange,15 grapes and a banana.
Healthy oils are also necessary
Emphasizing that the oil group is also important for health,
Dietician Zehra Margot Çelik recommends the olives, almonds,
walnuts and hazelnuts. Çelik adds ‘’ Children must consume
water regularly, too.’’
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Experts recommend that a good quality of sleep, healthy
nutrition and doing exercises is necessary to protect the body
against physical and mental stress.
Dark Chocolate
The bioflavonoid exists in cocoa and has an effect of balancing
the level of cortisol known as the stress hormone. The
magnesium in chocolate decreases mental tension and blood
pressure. Moreover, adding milk to the chocolate decreases
intestine absorption.
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Almond and Peanut
Thanks to the zinc, Vitamin B2 and E, you can increase the
defenses of your immune system during stressful times.
To consume 5-6 almonds and peanuts are enough for the body.
Hot Pepper
It contains capsaicin which is effective in the production of
endorphin, which in its turn, performs as a natural pleasing and
analgesic.
Blueberry and Raspberry
With the effect of vitamin C they included in them, they are
effective against the aging of your brain and premature aging.
Turkey
As it contains a lot of tryptophan, it stimulates the brain and this
is also effective for the secretion of serotonin.
FOOD THAT KEEPS OFF STRESS
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USEFUL FOODS
FOR SORE THROAT
Sweet Potato
Containing beta-carotene and antioxidant, another immunity
booster, it helps the increase of your body resistance against
the chronic urethritis illnesses.
Alligator Pear
It contains high quantities of the Vitamin B group and it is also
important for your brain´s health.
Fatty Fish
These fishes are known as a cold water fish and they are rich in
Omega 3. This is very useful for your heart, vessels, brain and
the neural system.
Asparagus
It has a high rate of folic acid for the endurance against mental
stress. Besides, it meets the needs of nearly 2/3 of folic acid
needed for the body.
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How do we protect our immune system from the diseases? To
find the answer for this question, we suggest you to browse
the miraculous natural recommendations of Prof. Dr. Erdem
YEŞİLADA - Head of the Department of Pharmacognisis and
Phytotherapy, Faculty of Pharmacy, Yeditepe University.
Tilia (Linden)
No doubt, when talking about the “flu”, tilia is the one of the herbs
that comes to our minds. Studies proves that some components
(flavonoid) inside the tilia have the same effect as an antiinflammatory or a painkiller; some components (mucilage) ease
the common cold complaints by softening the throat.
Sage
In the cold winter days, stomatitis and throat inflammation come
at the top of the most complainee diseases. Sage leaves help to
remove stomatitis and throat inflammation (such as pharyngitis
and gingivitis) under favour of volatile components in it. Using
the sage, prepared as tea without boiling, as mouthwash eases
to be protected from these diseases.
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Clove
The clove which generally exists in every kitchen is known for its
miraculous effect against mouth and throat mucosa ambustions.
The clove prevents these ambustions under favour of volatile
eugenol that exist in it, it is also used as an antiseptic and
pain palliative for your mouth and throat infections caused by
bacteries and viruses. Scientific studies show that essential oil
of clove increases the effect of antibiotics used. Consuming the
clove especially as tea with the Ceylon cinnamon husk which
carries eugenol or using its intense concentration tea (%5-10)
as mouthwash is being suggested.
Ginger
The ginger which is placed in the “Generally Recognized
as Safe” list of U.S. Food and Drug Administration, and is
being used for different purposes in many countries due to its
numerous benefits. This herb -accepted as effective for cold and
cough for years- is very beneficial to digestive disorders.
YOUR CHILD CAN BE
NERVOUS FOR THIS REASON
Tea and coke can cause excessive nervousness on the children.
Black Pepper
When the tea -prepared with the peppercorns in form of powder
and ball- is consumed as mouthwash, it helps to prevent and
to ease the throat infections. Studies put forward the effects
of black pepper as immunamodulatory, anti-inflammatory and
antispasmodic.
Echinacea
Another herb effective against upper respiratory infections is
echinacea. Clinical studies put forward that this herb supports
the immune system and protects the body against the cold.
According to the data obtained, there are some lethal effects
of the products containing echinacea to the viruses that can
cause a cold. At the same time, echinacea prevents the damage
that may occur on the throat and in the lungs by controlling the
inflammation factors’ (cytokines) amount caused by viruses.
Specialist Dietician Pınar Kural Enç says ‘’Healthy nutrition is
an indispensable prerequisite for a healthy life, and coke, tea
or coffee ( which contain caffeine) must be excluded from our
children’s nutrition’’, pointing out that one of the most important
subjects parents should care about is nutrition.
Specialist Dietician Pınar Kural Ençpointed out this fact after the
assessment: Nutrition of two-year-old children; your child must
eat with the family and feel herself / himself as a part of the
family.
Let him eat by himself and let him decide which food and how
much food he will eat. Your task is to present healthy food
choices and create examples for healthy food habits. Children
are affected by their parents’ behaviors more than their parents’
advice. While you are drinking coke continuously, to give ayran
to your children is not acceptable.
Every day, at least a glass of milk or yoghurt must be consumed,
because this type of food is the best source of calcium, which is
important for bone development. The quantity of calcium in 2
units of matchbox cheese equals the quantity of calcium found
in a glass of milk. There must be at least two portions from one
group or more (chicken, fish, eggs and legumes) so we can have
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the best source of iron possible. Children who consume meat
every day must be given eggs every other day, and children who
don´t are to be given eggs every day. Eggs can be consumed as
soft-boiled or hard-boiled or in a sandwich or even as an omelet.
At this time, children must be educated about the mouth and
dental health. Every child at the age of 1,5 to 2 years old
should own a toothbrush. At that age,there is no need to have
toothpaste. Toothpaste can be used after the age of 3.
Fruits and vegetables are rich in vitamins and are also helpful in
iron absorption. Children at that age must be given 3-4 portions
of fruit and vegetables.
Let your child help you prepare the food. So you can also provide
your child the interest for new and different food. Cook at least
one type of food that your child likes. There must be more than
one food option in the meal. But at the table there must be at
least one food you know your child likes.
But children are selective especially when it comes to
vegetables. So putting vegetables directly in the soup, rice,
macaroni, meat balls and pastry or serving vegetables with rice,
macaroni, meatball provides children with a fun and easy way
to eat vegetables.
Eating the fruits with their peels on helps to solve problems
regarding constipations, which are common in children of that
age.
One Portion Vegetable: 5-6 table spoons of vegetable food.
One Portion fruit=One Medium sized fruit=3/4 glass of fruit juice.
At least 6 portions a day of bread and the other floury starch food
(that is the body’s essential energy source) must be consumed.
These 6 portions can be given as 3 slices of bread and the rest
can be given in the form of soup, rice, macaroni, potato or pastry.
One Portion: 5-6 tablespoons of macaroni/rice or a slice of
bread. Children must be taught to eat by themselves using the
table spoon and fork as soon as possible from an early age.
In their first year, the development of chewing and swallowing
functions is completed. So nutrition should be given in a soft
form. Solid and granular foods may causes suffocation because
it could go into the child’s windpipe, you should not give it to
them.
Nuts, peanuts, pumpkin seeds or sun flower seeds, legumes are
the substances that very often get into their windpipe. Stimulants
that tea, coffee and coke contain make children very nervous.
The best thing to do: parents should not let children taste these
kind of drinks.
You should not give any kind of candy to your children very often.
Giving candy to children between breakfast, lunch and dinner
both makes the children lose their appetite (causing insufficient
nutrition) and is also the main reason for dental cavities.
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9 HERBS AND AN INFUSION FOR
A HEALTHIER DIET
Color your table. It will attract your child’s attention and increase
the types of the food he/she likes.
Ease eating. Round food like sausage,sour cherry,grape,carrot
can stick in the child’s throat. To make your child’s eating
easy,divide the sausage into four parts and cook the carrots.
Tolerate the childish behaviours your child will perform at
the table. Don’t expect that your child stays still at the table,
however, the child staying still is the desired situation. If the child
doesn’t want to eat a meal or finishes his/her meal, you can give
permission for the child to leave the table.
Care that the portions must be small. The quantity of the portions
must be small and you must help the child when needed.
The quantity of portions suitable for the pre-school children is
generally 1/4 of the portion of the adults. Big portions can bore
the child and can therefore cause the child to eat less. The best
is to present small portions and to ask the child whether he/she
wants more when he/she finishes his/her meal.
Sit at the table together and eat together. Every behavioral
aspect of the parents is very important and the children will
imitate their behaviours. If we want our child to eat his/her meal,
we should be a model for him/her and we must eat together. For
example, mother or father doesn’t have a regular nutrition habit,
a balanced nutrition habit can’t be expected from their child. It
is also normal for the child to have such habits if his/her parents
have choosy eating.
About the choosy eating, the fact that a child doesn’t like the
taste of the nutrition or the negative event about that nutrition
can be effective but the nutrition habits as well as the child’s
every behaviour are under the effect of learning.
The use of herbs (a way of reducing the amount of salt in
the diet).
Salt is the most abundant mineral in the Earth and, though we
need not consume in large quantities, it is essential for many
body functions. The seasoning is number one, as is used
throughout the world and in all kinds of foods.
Since ancient times it is used to preserve fish and meat. But
excessive consumption of salt influences the appearance of
hypertension that affects many millions of Portuguese people
and also other diseases such as stomach cancer or heart failure.
One way to reduce your salt intake is to add herbs to the
confection of food, including salads, soups, marinades, meats,
fish, teas, jams, among other preparations. Its use may affect
health, either by reducing the amount of salt in the food or
nutritional characteristics by presenting.
In this research work of the members of the Club Riverside with
Life of the School Group Coelho e Castro, will present some
herbs and also a useful infusion to our physical well-being.
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Rosemary
Rosemary (Rosmarinus officinalis) is a perennial shrub of the
family Labiatae. Grows especially in the Mediterranean, but also
in temperate climates of Southwest Asia and North Africa. Its
thin and elongated leaves are very aromatic and its flowers of
lilac or blue.
Culinary suggestion: Crispy game sausage and roasted peppers
Tarragon
Tarragon (Artemisia dracunculus) is one of the Asteraceae
family herbaceous plant originating in Russia and Siberia. It was
extended to the Arab world and later to France and Italy. Of its
branches, with almost 1 m high, are born with green and spiky
leaves. Its flowers are a greenish yellow and their fruit is dark
brown.
Ingredients:
Brice sheet / filo folder 10 pcs
Hunting sausage 1 pc
Roasted red pepper 100 g
Fresh rosemary leaves in qs
What is the rosemary?
Rosemary has many uses, both for medical purposes (for
the treatment of mild depression, headache, migraine, sick,
gas, cough, sinusitis, bronchitis, concentration problems,
enhance memory, arthritis, osteoarthritis, gastritis, gastric ulcer,
rheumatism, cystitis, irregular menstruation, menstrual cramps,
premenstrual syndrome, ...) as for food. (seasoning meat and
fish, sauces, tortillas, tea, ...).
Rosemary Properties:
The Rosemary’s properties include its expectorant, antibacterial,
digestive, diuretic, rheumatic, antiseptic and astringent.
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Dining Tip: Tarragon Sauce
Ingredients:
150g of fresh leaves tarragon
25 cl of white wine
25cl cream
25cl broth with meat or vegetables.
Preparation:
Cut the sausage into slices. Place one by one, trimmed with a
little pepper and rosemary leaf, phyllo dough into a sheet form to
wrap a bundle. Bake heated to 140 ° C to gain color.
Serve with a green salad and chutney.
Tarragon properties:
It stands out for its aromatic, digestive and diuretic properties.
It also helps to eliminate intestinal parasites and regulate
menstruation.
How to use tarragon:
The dried or fresh tarragon leaves combine with eggs, chicken,
roast beef, fish, soups and salads. Aromatize vinegar, butter
and mustard.
Preparation:
Place baking tarragon with white wine. When it has evaporated
half the liquid, strain and add the cream and broth. Cook over
low heat until the desired consistency. Add a few leaves of fresh
tarragon.
This sauce goes well with red meats, chicken and vegetables
in the oven.
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Mint
Mint is a 30 to 60 cm plant, slightly velvety. It has an erect stem,
square, reddish, with many branches. The leaves are opposite
to each other, from oblong to lanceolate, often downy, and with
a serrated margin. Violet flowers, numerous stalked, gathered
in separate whorls and forming at the end of the stems, obtuse,
short, ovoid spikes, rather closed, provided with bracts at the
base. Goblets gamosepalous of almost 5 equal teeth.
Fennel (dill)
It grows wild in abundance in many places. In summer it is usual
to see it on the edge of the paths and roads, with its thin leaves
and their stems with yellow umbels that can reach 2 m high.
Every plant has an essential oil that gives it its characteristic
aroma similar to anise.
There are also other varieties of mint (Mentha viridis, Mentha
crispa, etc.) which are identical to those medicinal properties of
Mentha piperita.
Mint is mint, lift is mint, pennyroyal is mint, peppermint is mint
and mint is peppermint. It is a plant that exists everywhere since
it has plenty of water.
the body, clean the digestive tract, eliminate toxins, reduce the
temperature of the liver, calm and ensure a good night’s sleep.
How to use it?
Mint may be used to temper meat to make teas, jellies, salad or
even liquors.
Fresh: Before any preparation, wash thoroughly and put the
sauce herb in antiseptic solution for vegetables diluted in water.
For chopping, first separate the leaves from the branch. Dry:
Use as directed in recipe.
Tips:
If you have mint leaves beginning to wilt, soak them in ice cold
water for a few minutes. They will be more lush. Candied mint
leaves decorate cakes and puddings and can be served with
coffee after meals.
Dining tip: courgette soup with mint
Ingredients:
1 cup fresh dill leaves finely chopped;
2 red onions cut into wedges;
2 tbsp olive oil;
2 tbsp fresh tarragon;
Salt and pepper to taste;
900g salmon fillet with skin 1/3 cup chopped fresh parsley;
1/2 tbsp lemon zest;
1 tbsp capers;
1/4 cup olive oil.
What is the fennel?
It helps with digestion and with the elimination of liquids, is
antiflatulent and stimulates milk secretion in lactating women.
Dining tip: salmon fillets in the oven with dill (fennel)
Fennel Properties:
It is rich in fiber, vitamin A, B, C and folic acid, also contains a
good amount of minerals (iron, calcium, phosphorus, potassium
and trace elements in abundance).
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Preparation:
Preheat the oven to 200ºC. In an appropriate container for
baking, add the dill, onion, olive oil, tarragon, salt and pepper.
Bake for 20 minutes. Place the salmon fillet on plants. Mix
parsley, lime zest, capers and olive oil and pour over the salmon.
Bake for another 10 minutes.
What is the mint?
It helps debug blood.
It helps fight insomnia, headaches, flu, intestinal worms,
digestive problems, high cholesterol, cough and phlegm and
calm the stress.
Mint tea is indicated for the treatment of colds and indigestion.
The gargle relieves sore throat. It can also relieve insect bites.
It is very good against the need to vomit as it helps to purify
Ingredients (4 servings):
250g courgette;
50g onion and mint-mint;
150 g potato;
1 clove garlic;
2 tablespoons olive oil;
salt to taste.
Way of preparing:
In a saucepan with about 1.5 l light water to cook the potato,
onion and peeled garlic and zucchini thoroughly washed and
cut. Cook until all ingredients are tender. Remove from heat,
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add the mint and reduce all the puree with the magic wand,
adding at the same time the oil. Season with salt and bring to
the boil again, leaving it to boil. Remove and serve sprinkled
with mint leaves.
Mint Salad Dressing
Natural juice of pineapple with ginger and mint-mint
Mustard
Mustard (Sinapis arvensis) is a leafy vegetable that belongs
to the Brassica family, which also includes cabbage, broccoli,
cabbage and brussels. Has its origins in Asia but is currently
produced in many countries.
arthritis, osteoporosis, iron deficiency anemia, and thought to
protect against cardiovascular disorders, asthma and cancer of
the colon and prostate.
It is one of the most nutritious leafy vegetables, grown and used
in almost every corner of the world. The leaves of mustard are
commonly used in the winter season, considering oil since ancient
times. The leaves of this plant are a good source of vitamin A,
carotenes, vitamin K, flavonoids and antioxidants, rather than
some fruits and vegetables known for this characteristics.
Ingredients:
1 washed mustard sauce
1/2 cup (tea) chopped bacon
1 onion, chopped
2 cloves garlic, minced
pepper to taste
Preparation:
Chop the mustard into strips, place for 2 minutes in a pan of
boiling water and drain. Reserve.
In a saucepan over medium heat, fry the bacon until you release
all the fat and brown evenly. Add onion and garlic and fry for 2
minutes or until translucent. Add the mustard and season with
pepper.
Mix well, remove from the heat and, if desired, serve as an
accompaniment to grilled or roasted meats.
Ingredients:
1 cup nonfat yogurt;
1 tablespoon (soup) chopped mint finely;
1/2 teaspoon (tsp) black pepper;
1 teaspoon (tsp) olive oil
Ingredients:
600gr of fresh pineapple;
spoon (tea) of powdered ginger;
Fresh Mint leaves (for chopping);
200ml water;
Mint leaves to decorate
Way of preparing:
Cut the pineapple into chunks
Place the pineapple in a blender, as well as ginger and mintmint. Add the water. Grind all. Serve well chilled (can add ice
cubes).
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Dining tip: braised mustard
Way of preparing:
Mix all ingredients. Serve over salad.
8 servings
Mustard properties:
- The dark green leaf mustard contain a good amount of fiber
that helps control the cholesterol level, by interfering with its
absorption in the intestine.
- Fresh mustard is an excellent source of many essential
minerals such as calcium, iron, magnesium, potassium, zinc,
selenium and manganese and also vitamins A, C and K.
- The mustard greens are also a good source of folic acid. This
water soluble vitamin plays an important role in DNA synthesis
and, when administered before pregnancy and during the first
time can help prevent the newborn baby neural tube defects.
- It is a source of antioxidants.
- Regular consumption of mustard in the diet is known to prevent
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Oregano
The Oregano (Origanum vulgare) is a plant of the family
Labiatae. Comes from Greece, but grows in almost all countries
with temperate climates. Its stem is square, with a white fluff, the
leaves are oval and flowers are grouped in bunches.
Dining tip: Omelet with oregano and tomato
Sage
The Sage (Salvia officinalis) is a small evergreen undergrowth
plant with woody stems, grayish leaves, and blueish violet
flowers. It is native to the Mediterranean region and cultivated
as an aromatic and medicinal herb or as an ornamental plant.
The term saves and derived names are used for various species
related or not with sage. Salvia shows the velvet leaf and
Ingredients:
1 kg of clean pork loin;
2 fresh sage branches;
1 large bunch fresh thyme;
1 bay leaf;
1 clove garlic cut into chips;
2 tablespoons olive oil Salt to taste
Ingredients:
4 eggs
1 onion grated
1 cup fresh oregano
1 tomato peeled and seeded, diced
1/2 cup grated cheese
oil and salt qs
What is the oregano?
It is an aromatic herb, widely used in Mediterranean cooking.
Its leaves are used fresh or dried, the taste and aroma that give
dishes. It is considered that the dried leaves taste better.
In Portugal oregano are indispensable in the production of
snails, and is also used in stews and tomato and fresh cottage
cheese or salads.
Oregano Properties:
- Digestive disorders;
- Respiratory disorders;
- Muscle aches, stiff neck
The oregano is a good source of fiber, forces the body to produce
more bile salts and lower cholesterol, help prevent colon cancer.
It is also a good source of abundant nutrients, rich in iron, fiber,
calcium, vitamins A and C and omega 3.
128
Preparation:
Beat the eggs thoroughly. Add oregano, salt, grated cheese,
tomato, and reserve. Slightly sauté the onion. Pour the eggs
with the other ingredients and let them fry, without stirring, until
the desired point.
Dining tip: roast pork loin with sage
camphor aroma.
What is the sage?
As aromatic herb, sage has a slightly spicy flavor. It is used in
Western cuisine to flavor fatty meats (especially in marinades),
cheese, and a few drinks. In the US, UK and Flanders, is used
with onion, pork or poultry fillings and also sauces. In French
cuisine, it is used for cooking white meat and vegetable soups.
The Germans use it often in sausage dishes. It is also commonly
used in Italian cuisine. In the Balkans and the Middle East, is
used in baked lamb.
Preparation:
With the tip of a sharp knife, pierce all the meat and tuck the
sage leaves and garlic chips. Separate the thyme leaves and
mix them with the crumbled bay leaf and salt. Rub the meat with
this mixture and place it in a small baking dish. Drizzle with olive
oil and bake in preheated oven (180 ° C) for 1 hour.
Continue to water with olive oil, from time to time. Let the meat
rest for 10 minutes in a warm place before cutting it into slices.
The pork tenderloin can also be served cold with potato salad.
Sage Properties:
Nutritionally speaking, provides vitamins (A, B3, B6, folate
and K), and minerals (calcium, magnesium and potassium).
Regarding phytochemical compounds containing α-pinene,
β-sitosterol, citral, farnesol, ferulic acid, gallic acid, geraniol,
limonene, cineol, perillyl alcohol, β-cariteno, catechin, apigenin,
luteolin, saponin, ursolic acid, carnosic acid, vanillic acid, caffeic
acid, thymol and eugenol.
129
Savory
The savory (Satureja hortensis) is an ornamental plant summer,
small and rough to the touch, belongs to the family of lipped,
originating in the Mediterranean basin. Its reddish branches
are covered with a white down, the leaves are narrow, thin and
among the highest grow some white flowers. There are several
varieties, such as Satureja innota, with thicker leaves, the
Satureja montana the Apennines, winter and wild and Satureja
biflora Africa, that releases a lemony scent.
Dining tip: Cream of vegetables with green beans and savory
Thyme
Thyme (Thymus vulgaris) is a small aromatic shrub of the
family of lipped, originating in the Mediterranean basin. It
is distinguished by its woody and grayish stem, by its small
leaves and egg-shaped, its velvety flowers (white and pink)
and its reddish cup. Usually reaches 30 cm. There are over
100 varieties of this plant, including the lemon thyme (Thymus
citriodorus) and thyme-wild thyme (Thymus serpyllum).
Dining tip: Laminated Potatoes with Bacon and Thyme
What is the Savory?
The savory used to help treat canker sores, wounds, insect
bites, intestinal problems, diarrhea and sore throat.
Properties of Savory:
The properties include its astringent, analgesic, aromatic,
digestive, stimulant, fungicide and tonic.
How to use the Savory?
The parts used are the savory flowers, leaves and essential oil.
Infusion of savory: Place 1 tablespoon (tea) cup of savory in a
boiling water and let steep for 10 minutes. Then filter and drink
3 times a day.
Ingredients:
1 onion
1 turnip
1 chayote
2 medium potatoes
300g Pumpkin
qs water
salt to taste
250g green beans
qs savory
1 tablespoon olive oil
Preparation:
Peel the onion, turnip, and chayote, potatoes and pumpkin. Cut
everything into small pieces and place in a saucepan. Add water
to cover the vegetables. Season with salt, cover the pan and
bring to boil over medium heat until the vegetables are tender.
However, rinse the beans, get him the wire and cut it into thin
slices diagonally.
When the vegetables are cooked, mix them completely with the
magic wand to the undo completely. Add a little more boiling
water if you find the soup too thick, and add the sliced green
beans and some sprigs of savory. Simmer until beans are
tender green. Drizzle with olive oil and serve.
130
What is thyme?
- It treats diseases in the respiratory tract, acts as an expectorant
and also as an antiseptic;
- It treats gastrointestinal and digestion problems, since thyme
prevents the formation of gases and can be useful in case of
indigestion, flatulence or stomach pain;
- Helps in cases of anemia, thyme is a plant rich in iron;
- Thyme oil protects against insect bites.
Thyme Properties:
- Your disinfectant effect, healing and antiseptic, so it is very
appropriate to treat the wounds.
- Because it is an aromatic plant, also acts as an insect repellent,
and therefore, you can use thyme oil to protect against bites of
these animals.
Ingredients:
Bacon;
Salt;
Flower;
Pepper;
Potatoes;
Fresh thyme oil;
Grated cheese.
Preparation:
Wash the potatoes well and make cuts across. Place them in
a pyrex between the slices of bacon, and season with pepper
and salt.
Drizzle the potatoes with olive oil and sprinkle with thyme. Put it
in the oven at 140 ° C for about 20 minutes. After you´ve turned
of the oven, sprinkle the potatoes with the grated cheese.
Sprinkle over with thyme.
131
Echinacea
Echinacea is a medicinal plant, it is also known as cone flower,
it is purple, and widely used as a home remedy to treat colds.
Its scientific name is Echinacea purpurea. The places to be
purchased are in health food shops, street markets or from
pharmacies in its natural form or in any supermarket.
Recipes:
1. Echinacea tea
Ingredients:
3 tablespoons of echinacea
1 liter of water
Preparation:
Place 3 tablespoons of echinacea root soup in 1 liter of cold
water, let it boil and boil for two minutes. Remove from the heat
and let it rest for a few minutes.
132
Cunha, A. Proença, Ribeiro, José A., Roque, Odete R.,
Plantas aromáticas em Portugal – Caraterização e utilizações,
Fundação Calouste Gulbenkian, 2009, 2ºedição
2. Compresses for arthritis
Forey, Pamela e Fitzsimons, Cililia, Flores silvestres, Plátano
Editora, 1998
Ingredients:
Roots and leaves of echinacea
Something to knead (p. ex pestle)
Forey, Pamela e Fitzsimons, Cililia, Plantas comestíveis,
Plátano Editora, 1991
Preparation:
Crushing the leaves with a pestle along with the root of the
echinacea with the aid of a cloth dampened with hot water.
What is the echinacea?
Serves to help in the treatment of:
Colds;
Respiratory infections;
Urinary infections;
Toothache;
Gum;
Rheumatoid arthritis;
Bacterial or viral diseases.
BIBLIOGRAPHY
Contraindications of Echinacea:
The echinacea is contraindicated in the case of allergy to
Asteraceae plants, as well as for patients with HIV, tuberculosis,
multiple sclerosis and collagen disease.
Forey, Pamela e R. Lindsay, Plantas medicinais, Plátano
Editora, 1997
Lopes, Anabela, Teixeira, Diana, Calhau, Conceição, Pestana,
Diogo, Padrão, Patrícia, Graça, Pedro, Ervas aromáticas
– uma estratégia para a redução do sal na alimentação dos
portugueses, Direção-geral da Saúde, 2015
Moore, Arden, Doherty, Bridget, Ervas que curam, Plátano
Editora, 1999
Taddei, Debora, Enriquez, Tareixa, Martinez, Teresa, Nazra,
Jorge, O grande livro dos alimentos – volume 2, Circulo de
Leitores, 2008
Volák, Jan, Stodola, Jiri, Plantas medicinais, Editorial Inquérito,
1990
133

Município de Santa Maria da Feira Kırıkkale Milli Eğitim Müdürlüğü

Transcription

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