Healthy magazine

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A D V E R T I S E D B Y :

Being Health means having a

better life…

2012-2013

Everything you need to know about eating healthy

By: Isabella Córdova, Alejandro Sosa, Ma. Emilia Pachano & Mateo Mantilla

7B

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Index……………………………………………………….1Top 10 healthy tips……………………………………...2 Healthy menus…………………………………………...3 Analysis and Data……………………………………….9 Personal opinion (conclusion)………….…………..15

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These tips will help you be a healthier person

• Do exercise at least three times a week. • Eat junk food once in a while. • Use bikes instead of cars or buses. • Drink more water and prevent drinking soda, it

makes you have a bad cholesterol. • Eat veggies, fruits, proteins and carbs in small

quantities. • Make sure that the foods you eat at other places

that are not your house are healthy. • Eat vitamins to avoid getting sick and to keep your

body strong and healthy. • Drink milk and dairy which will make your bones

stronger because of the calcium. • If you have cholesterol problems make sure you

eat avocado that helps you a lot. • Keep in mind that if you don’t eat healthy you will

have lots of health problems.

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Well Waffles

1 cup whole-wheat flour 1 cup all-purpose flour 1 1/2 teaspoons baking powder 1/2 teaspoon salt 1/4 teaspoon baking soda 2 cups nonfat buttermilk, (see Tip) 1 large egg, separated 1 tablespoon canola oil 1 tablespoon vanilla extract, (optional) 2 large egg whites 2 tablespoons sugar

Instructions

First stir a whole wheat flour, all-purpose flour, baking powder, salt and baking soda in a large bowl. Whisk buttermilk, the egg yolk, oil and vanilla (if using) in a separate bowl. Add the wet ingredients to the dry ingredients and stir with a wooden spoon just until moistened. Second beat the 3 egg whites in a grease-free mixing bowl with an electric mixer until soft peaks form. Add sugar and continue beating until stiff and glossy. Whisk one-quarter of the beaten egg whites into the batter. Fold in the remaining beaten egg whites with a rubber spatula. Third preheat a waffle iron. Brush the surface lightly with oil. Fill the waffle iron two-thirds full of batter. Cook until the waffles are crisp and golden, 5 to 6 minutes. Repeat with the remaining batter, brushing the surface with oil before cooking each batch. And fourth enjoy your delicious and healthy breakfast.

http://www.eatingwell.com/recipes/eatingwell_waffles.html

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Salmon Salad Bento lunch

1/2 cup boneless, skinless canned salmon, flaked (2 1/2 ounces) 1 tablespoon extra-virgin olive oil 1 tablespoon lemon juice 2 kalamata olives, pitted and diced 1 teaspoon minced red onion, or to taste 1 teaspoon minced fresh parsley 1 teaspoon rinsed and chopped capers 1/2 cup watercress, tough stems removed 1 ounce small whole-grain crackers, (about 16) 1 cup mixed vegetables, such as bell peppers and carrots, cut into sticks 1 cup mixed grapes

Instructions

First combine salmon, oil, lemon juice, olives, red onion, parsley and capers in a small bowl. Second pack the salmon salad, watercress and crackers in one medium container. Third fill another medium container with vegetables and grapes. And fourth enjoy your lunch!

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Chili-Rubbed Steaks & Pan Salsa

8 ounces 1/2-inch-thick steaks, such as rib-eye, trimmed of fat and cut into 2 portions

1 teaspoon chili powder 1/2 teaspoon kosher salt, divided 1 teaspoon extra-virgin olive oil 2 plum tomatoes, diced 2 teaspoons lime juice 1 tablespoon chopped fresh cilantro

Instructions

First you sprinkle both sides of steak with chili powder and 1/4 teaspoon salt. Heat oil in a medium skillet over medium-high heat. Add the steaks and cook, turning once, 1 to 2 minutes per side for medium-rare. Transfer the steaks to a plate, cover with foil and let rest while you make the salsa. Then Add tomatoes, lime juice and the remaining 1/4 teaspoon salt to the pan and cook, stirring often, until the tomatoes soften, about 3 minutes. Remove from heat, stir in cilantro and any accumulated juices from the steaks. Serve the steaks topped with the salsa. Enjoy your dinner

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RECOMMENDED NUTRITIONAL MEAL Eggs with tenderloin and a piece of bread with sauce of eggs yolks butter, water, nutmeg, orange, juice and salt. You can also add fruit like tangerine or/and Cherries with a fruit juice like orange juice. RECOMMENDED RECIPE INGREDIENTS 1) 1 slice of tenderloin 2) 1 egg 3) 1 slice of bread cut into round 4) 1 tablespoon of light butter 5) Cherries and tangerine 6) 1 cup of orange juice SAUSE 1) 1 egg yolks 2) 1 tablespoons light butter 3) 1/4 tablespoon orange juice 4) 1/4 cup of water 5) A pinch of nutmeg 6) A pinch of salt 7) Cherries and tangerine 8) 1 cup of orange juice PREPARATION SAUSE 1) In a pan, melt the butter at low heat and simmer for 1-2 minutes or until the foam dissolves. 2) Then with a whisk, beat the yolks and place in the pan with butter, automatically add the orange juice. 3) Stir constantly while boiling. 4) Continue beating gradually adding water. 5) Put the salt and the nutmeg 6) Correct the consistency with water and remove from heat. 7) Warm to serve.

1) Next, brown bread browned in a pan on one side with some butter. 2) In another pan brown the loin meat with a little butter. 3) Apart, fry the egg, without turning and leaving the yolk soft. 4) To accomplish this, cover the pan for 1 minute. 5) Place neatly the bread, loin and egg, drizzle with the sauce, and add a pinch of black pepper and serve accompanied with cherries and tangerine and with orange juice.

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RECOMMENDED NUTRITIONAL MEAL A chicken fillet with a sauce of pearl onion, vinegar, oregano, basil, olive oil, water, pepper and garlic (red pepper above), you can accompanied this with some baked potatoes, a small portion of peas and a healthy salad with water. RECOMMENDED RECIPE INGREDIENTS 1) 1 Chicken fillet of 100 grams 2) 20 grams of red pepper sliced in small squares 3) Olive oil 4) 3 small round baked potatoes 5) 1/5 can of peas 6) A salad of lettuce, cunt, shredded carrots SAUCE 1) ¼ pearl onion 2) ¼ spoon of vinegar 3) ¼ spoon of oregano 4) ¼ spoon of basil 5) ¼ spoon of olive oil 6) ½ cup of water 7) Salt and pepper 8) One clove of garlic PREPARATION SAUCE 1) Blend the pearl onion, vinegar, oregano, basil, olive oil, water, salt and pepper until you have a thick consistency. 2) Let stand.

1) Next, slice the chicken fillet in a thin piece. 2) In a pan, sprinkle the olive oil and let it simmer 3) Add the chicken fillet and leave browning on both sides. 4) Add the sauce to the chicken fillet and cover for 10 minutes. 5) Add the red peppers pieces over the chicken and cover again for 7 minutes. 6) Serve with a glass of water and a salad of lettuce, cunt, shredded carrots and shredded cheese a small portion of piece and baked potatoes.

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RECOMMENDED NUTRITIONAL MEAL Spinach and cheese meatballs which contain eggs cheese salads, garlic, oregano, onion, nutmeg, olive oil, and flour, you can accompanied this with a small portion of rice with lettuce and tomatoes salad and with fruit juice like orange and blackberry glass of juice. RECOMMENDED RECIPE INGREDIENTS 1) 200 grams of spinach 2) 50 grams of ricotta cheese 3) ½ spoon of flour 4) ½ spoon of parmesan and grated cheese 5) ¼ can of tomatoes 6) ¼ pearl onion 7) 1 egg yolk 8) 1 spoons of olive oil 9) 1 clove of garlic 10) ¼ spoon of oregano 11) Nutmeg 12) Salt and pepper 13) ½ cup of rice 14) Salad ( lettuce and cherry tomatoes) 15) Orange and blackberry juice PREPARATION 1) Chop the tomatoes, the onion and the garlic finely. 2) Season them with salt, pepper and oregano. 3) Mix them in a pan, cover and let it simmer for 20 minutes. Occasionally mix when it’s cooking (if it looks like it’s needed blend them for 5 seconds maximum). 4) Cook the spinach steam. 5) Drain them, chop finely and mix them in a bowl with the flour, cottage cheese, shredded cheese and egg yolk. 6) Season them with salt, pepper and nutmeg. 7) Knead and mix well until you have incorporated everything. 8) Form balls with the preparation (to the size you like). 9) Put them in the sauce I cook mind and spent the previous 20 minutes and cook for another 10 minutes. 10) Serve with an orange and blackberry glass of juice, a salad of lettuce and cherry tomatoes and a small portion of rice.

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Our community eating habits

This graph shows that our community habits of drinking water is mostly of drinking 4 glasses of water per day. A normal person should drink 8 glasses of water daily.

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This graph shows that most of our community does not repeat their serving. Repeating the serving could be good depending on the person’s needs. If you repeat the serving because it is really good but you are fool it would not make any good but if you keep serving twice even though you are fool you’ll probably get more weight than you need.

This graph conclusions show that almost have of our community people eat fast food once per week. A nutritionist says that we should only eat one a MONTH. So in conclusion our community eats fast food 4 times a month. That is trespassing a nutritionist limits. Maybe you should reduce it.

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This graph conclusions shows that 24 percent of our community does not eat a healthy snack in the weekend! We’ve got to improve that because not eating a healthy snack in the weekend is very bad because most of us doing do a lot of sport during the weekend.

Most people in our community are eating 2 fruits per day while the healthy average is of 2 so it’s going pretty well.

Almost half of our community eats salads in their meals which is not good because we should at least eat a salad in the lunch.

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Pretty much this results are healthy if you are not exuding it, for the ones that putted other make shure you’re not eating unhealthy food or junk food.

These results are pretty well because three fourths of our community eats homemade food which is much better than fast food.

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I think we should improve because all of our community needs a healthy breakfast, it’s the most important meal of the day.

Eating at other parts is good unless you eat fast food or food that is not healthy.

76%

24%

9.- Do you think you have a healthy breackfast?

yes

no

42%

58%

10.- How many times a week do you eat at your house?

five or less

six or more