Coolmine Community School
Scoil Phobail Chúil Mhín
Healthy Living Week 2015
(Monday 19th to Friday 23rd
January)
Coolmine Community School
Scoil Phobail Chúil Mhín
Health Promotion
New year new start!!
Coolmine Community School
Scoil Phobail Chúil Mhín
• This week we are focusing on the school
communities health, well being and healthy
eating habits in our school.
• We want each of us to become aware of what
we are eating and the effects it may have on
our health.
• This week is not about food being bad or all
calories being bad.
Coolmine Community School
Scoil Phobail Chúil Mhín
• It is also not about losing or gaining weight.
It’s about improving the health and wellbeing
of all of us.
• We need food and we need calories but we
need more good food and less food with
empty calories. Eg sweets, coke, cake etc.
• Its about making us all aware of healthy
choices, about choosing good foods, and the
benefits to our health of eating well and
making time for exercise.
Coolmine Community School
Scoil Phobail Chúil Mhín
Get enough rest
and sleep.
Take regular exercise
Have good
personal
hygiene
Good
Health
Guide
Be happy.
Always look on
the bright side
of life.
Eat a balanced diet.
Try to avoid smoking, drug abuse and
excessive consumption of alcohol.
Coolmine Community School
Scoil Phobail Chúil Mhín
Rest & Sleep
• It is recommended that people get on
average 8 hours sleep per night
• Sleep affects your ability to concentrate, the
condition of your skin, your mental health,
how you can perform at anything you do.
• Late nights and lack of sleep will mean you
are unable to concentrate and function
effectively throughout the day
Coolmine Community School
Scoil Phobail Chúil Mhín
Exercise
• It is recommended that we do 30 minutes of
exercise per day with our heart rate raised
• Will give us more energy, contributes to
positive mental health and if an organised
activity, it can help towards making friends
• Good for our general health; heart, lungs,
figure, skin, self-esteem
Coolmine Community School
Scoil Phobail Chúil Mhín
Mental Health
• Exercise promotes positive mental health.
• It makes you feel better and it stimulates
various brain chemicals that will leave you
feeling happier and more relaxed.
• You will also feel better about yourself when
you exercise regularly, which can boost your
confidence and improve your self-esteem.
• We all must learn to listen to our bodies.
Coolmine Community School
Scoil Phobail Chúil Mhín
Effects Of Smoking
• Hugely increases your
likelihood of lung and throat
cancer, heart disease, stroke
• Ages your skin
• Your clothes, hair and breath
smell
• Stains your teeth
Coolmine Community School
Scoil Phobail Chúil Mhín
Healthy Skin
•
•
•
•
•
•
Keep your skin and body clean.
Get plenty of sleep
Get lots of fresh air & exercise
Eat healthy foods (lots of fruit & vegetables)
Avoid alcohol & cigarettes
Remove make-up at night
Coolmine Community School
Scoil Phobail Chúil Mhín
Rest & Relaxation
•
•
•
•
•
Rest relaxes the mind.
Rest and sleep give us more energy.
We look and feel better.
Concentration improves.
Leisure is time away from work, school and
study.
• Leisure time can be used to get fit.
• Keeps your brain active.
Coolmine Community School
Scoil Phobail Chúil Mhín
Relieving Stress
• Cut our workload
• Take time out an learn to
relax
• Learn meditation
• Take exercise
• Get plenty of rest and sleep
Coolmine Community School
Scoil Phobail Chúil Mhín
Calories Explained
• A calorie is a unit of energy.
• In nutrition and everyday language, calories
refer to energy consumption through eating
and drinking and energy usage through
physical activity.
• For example, an apple may have 80 calories,
while a 1 mile walk may use up about 100
calories.
Coolmine Community School
Scoil Phobail Chúil Mhín
Recommended Daily Calorie
Guidelines
• Average adult female –
2000
• Average adult male –
2500
• Teenagers need a
higher calorie intake
because they are
growing
Coolmine Community School
Scoil Phobail Chúil Mhín
Why Do We Need Calories?
• We need a certain number of calories just to
function.
• Even if you are not moving your lungs need to
pump oxygen, your heart needs to pump
blood, your kidneys need to excrete wastes,
your liver needs to detoxify and your brain
needs to coordinate what your body is doing.
Coolmine Community School
Scoil Phobail Chúil Mhín
Organ Calorie Usage
•Heart
•12% of calories
•Kidneys
•12% of calories
•Liver
•23% of calories
•Brain
•23% of calories
•Skeletal Muscle
•30% of calories
Coolmine Community School
Scoil Phobail Chúil Mhín
How Many Calories In:
Coolmine Community School
Scoil Phobail Chúil Mhín
Remember
• Every packaged item that you buy must
contain nutritional information on a label.
• This will list the amount of carbohydrates,
sugar, fats, protein, salt, calories, etc. in the
food, normally given per portion size.
Coolmine Community School
Scoil Phobail Chúil Mhín
A
Examples of food
labelling
B
Coolmine Community School
Scoil Phobail Chúil Mhín
Food Labelling Explained
• A snickers bar has 250 calories BUT calories
are not the only things you should look at!!!
• 27grams of sugar
(4 grams of sugar =1 teaspoon)
• So there are almost 7 teaspoons of sugar in a
snickers.
• You should also look at the salt content. It is
recommended you only have 6 grams of salt
a day
Coolmine Community School
Scoil Phobail Chúil Mhín
Remember
• We need calories to function properly
• Eating too many calories in a day has a
negative impact on your health
• Equally important eating too little calories
everyday can also have a hugely negative
impact on your daily functions, as well as your
hair, skin and nails.
Coolmine Community School
Scoil Phobail Chúil Mhín
Coolmine Community School
Scoil Phobail Chúil Mhín
0-3 portions
2-3
portions
5 portions
5+ portions
Another way to
achieve a balanced
diet is to use the
Food Pyramid
Coolmine Community School
Scoil Phobail Chúil Mhín
Eating Habits in Coolmine
• We surveyed a number of students, both
male and female on their daily food and drink
intake.
• The results in the following slides are their
calories consumed, five days a week, over a
one year period.
(Survey carried out in 2013/14)
Coolmine Community School
Scoil Phobail Chúil Mhín
REMEMBER
• We need calories to carry out our everyday activities.
Not all calories are bad.
• Excessive calories, as long as they are burnt off
through exercise is fine e.g.. a professional athlete
may consume up to 10000 calories a day but exercise
for several hours.
• Food is very important to our health but its equally
important we get enough good foods.
• Treats are fine but should be just that – a treat and not
something you have several times a day
Coolmine Community School
Scoil Phobail Chúil Mhín
Transition Year Female
• Breakfast: biscuits x 3 and tea
• Lunch: chocolate bar and half crisp roll
• Dinner: tuna and pasta
• Snacks: noodles, biscuits and tea
Approx 2600 calories. This is 450 calories over
the daily allowance.
This amounts to 146000 extra calories a year
Which if not burnt off equals 3 stone weight gain
over a year
Aside from the calories this is a poor diet as there
is no fruit and vegetables or water.
Coolmine Community School
Scoil Phobail Chúil Mhín
nd
2
Year Male
• Breakfast: 2 slices of toast and tea
• Small break: can of coke and half a sausage baguette
• Big break: half a curry chip roll
• Dinner: pasta & water
• Supper: tea & toast and a couple of biscuits
Total = 2898. This is 300 calories over the daily
allowance which if not burnt off will amount to 2 stone
weight gain over a year (12.7 kg)
Aside from the calories this is a poor diet as there is no
fruit and vegetables and very little water
Coolmine Community School
Scoil Phobail Chúil Mhín
th
6
Year Female
• Breakfast: nothing
• Small break: half a crisp roll
• Big break: half a meatball roll
• Dinner: nothing
• Drinks: cappucino & lucozade
Total = 1480. This is 670 less than the daily allowance.
This will result in excessive tiredness, lack of energy,
poor teeth, hair, nails and skin health.
Aside from the calories this is a very poor diet as there is
no fruit, vegetables or water. Not having breakfast has
a serious effect on your metabolism.
Coolmine Community School
Scoil Phobail Chúil Mhín
rd
3
Year - Male
• Breakfast: 2 slices of brown bread with butter. Bowl of
weetabix
• Small Break: banana
• Big Break: apple, brown bread sandwich with cheese,
lettuce, tomato and ham
• Dinner: breast of chicken, carrots, peas and potatoes,
bag of crisps
• Drinks: 5 glasses of water and 2 cups of tea
This is a much more balanced diet where the male got
plenty of fruit and vegetables.
He should be able to concentrate and function better
due to the balanced diet
Coolmine Community School
Scoil Phobail Chúil Mhín
What Do You Eat?
Coolmine Community School
Scoil Phobail Chúil Mhín
How Long To Burn 450 kcal?
• Activity: Jogging
It would take approximately 62
minutes to burn off
• Activity: Walking
It would take approximately 133
minutes to burn off
Coolmine Community School
Scoil Phobail Chúil Mhín
how to burn 300 kcal
• Activity: Cycling
It would take approximately 49
minutes to burn off
• Activity: Swimming
It would take approximately 56
minutes to burn off
• In order to burn off a cup of soup (67
calories) it would take approximately
Coolmine Community School
Scoil Phobail Chúil Mhín
• In order to burn off a can of coke (139
calories) it would take approximately 23
minutes of cycling or 55 minutes of walking
• In order to burn off a half of a crisp roll (480
calories) it would take, on average, a second
level student 70 minutes of cycling or 170
minutes of walking
Coolmine Community School
Scoil Phobail Chúil Mhín
• In order to burn off 3 slices of pizza (540
calories) it would take approx 66 minutes of
cycling or 159 minutes of walking
Coolmine Community School
Scoil Phobail Chúil Mhín
Living A Healthier Lifestye
There are a number of things you can do to
improve your overall health
•
•
•
•
Eat healthier
Take up some form of exercise
Get plenty of sleep
Don’t smoke
Coolmine Community School
Scoil Phobail Chúil Mhín
Some School Activities
See Sport and Extra-curricular Activities on
www.coolminecs.ie
Coolmine Community School
Scoil Phobail Chúil Mhín
Ideas for activities outside
school
•
•
•
•
•
•
•
•
•
•
•
Camogie
Tennis
Judo
Running/jogging
Walking
Variety of dance classes
Yoga
Pilates
Kickboxing
Boxercise
Or any other form of exercise
Coolmine Community School
Scoil Phobail Chúil Mhín
New Year New Start
• All of us should try to pick up an existing or
new activity at the beginning of this year.
Coolmine Community School
Scoil Phobail Chúil Mhín
• As of this week, fizzy drinks will be banned in
this school. We would encourage you to
drink water instead. (January 2015)
Coolmine Community School
Scoil Phobail Chúil Mhín
Healthy Alternatives
• We would also encourage you to choose
healthy food when you’re making breakfast,
lunch and dinner.
• If you make your own meals you know the
nutrition that is put into them.
• Eat at least five (5) portions of fruit and
vegetables EVERYDAY
• Aim to drink 2 litres of water every day
Coolmine Community School
Scoil Phobail Chúil Mhín
Remember
• Your health is so important.
• Years of bad food choices combined with lack
of exercise can results in strokes, heart
disease, obesity, diabetes and some types of
cancer.
• It is up to each person to try and look after their
body and fuel it with good foods.
• Encourage your parents to buy healthy foods so
they are available in the house for you.
Coolmine Community School
Scoil Phobail Chúil Mhín
• New options will be made available in the
canteen such as
• Break: yogurts, fruit, popcorn and buns
• Lunch: Baked potato with fillings
Tomato pasta with veg/ tuna
Variety of soups
• There is a healthy eating guide at the back of
your school journal. Take a look!