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2014-1-BG01-KA201-001459

Games Always Make Everyone Supportive

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A healthy lifestyle is a choice; because we can choose it, the way we

live – the way we eat, the way we sleep, the way we act, the way we

think. We think it is necessary and important to develop among the

young generations the awareness of the importance of a healthy life.

Vegetables are good for you. You could have fun with them,

colouring your plate with healthy food.

Eat green: spinach, broccoli, peas,

zucchini, green beans.

Eat orange: carrots.

Eat yellow: potatoes.

Eat red: tomatoes, red peppers.

Eat purple: eggplant.

Eat white: soybean, cabbage.

Avoid fried vegetables or vegetables served with cream, cheese and

butter based sauces! Use cold pressed oil instead.

“You’re smart and you know what real food is, so stop eating crap.”

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What is the healthy lifestyle?

Positive thinking

Avoiding stress

Healthy eating

Exercise

Hardening

What is the healthy eating?

A way of eating, through the adoption of substances beneficial to health in order to provide or improve health. It is important to reduce the risk of diseases such as obesity, cancer, heart disease. A healthy diet is to receive adequate amounts of essential nutrients and water. Nutrients can be supplied in the form of various products, which is why many diets can be considered healthy. Provide adequate amounts of macronutrients (fats, proteins, carbohydrates), micronutrients (minerals) and energy needed for the proper functioning of the body.

How to start a healthy life?

Set a goal Buy a notebook and plan your day

Spare white bread to whole wheat Be a systematic Eat appropriate amounts and at appropriate intervals Start with simple exercises Overtime increases your possibilities

We are what we eat.

The thought of Hippocrates is as old as the world, but highly relevant, especially today. We

are very keen on eating fast food, full of colouring agents, emulsifiers, additives, stabilisers,

thickeners and artificial flavouring. It is difficult to taste the difference between the proper

food and fast food. We all know that eating right can help you maintain a healthy weight and

avoid certain health problems. Eating more fresh fruits and vegetables, cooking meals at

home, and reducing your intake of sugar and refined carbohydrates, on the other hand, may

help to improve mood and lower your risk for mental health problems.

You know what real food is:

Things that grew in the ground, on a tree, came out of the sea, ran on the land, or flew through the air. Meat, fish, eggs, vegetables, fruits, nuts are all great examples of REAL food.

On top of that, you know what crap food is:

Food that comes from a drive-thru window, a vending machine, box, bag, or wrapper. If it has an ingredient list longer than A Game of Thrones, it’s probably not good for you. If it started out as real food and then went through fourteen steps to get to the point where you’re about to eat it, it’s probably not good for you.

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Tips for eating well:

Do not pile a lot of food in your plate.

Do not over-face yourself. Stop eating eating when you've had enough

Take calcium for your bones. For healthy and strong bones use semi skimmed or skimmed

milk and other dairy products like yoghurt!

Eat plenty of fruit every day with your meals or as snacks. They are rich in vitamins and

provide a lot of energy for your body.

Use less salt, sugar and fats.

Drink plenty of water, avoid the fizzy drinks.

Eating Regularly - It’s essential for weight control and especially weight loss, to recognise

and act on the feedback your body gives you about when and how much you need to eat.

However it’s also important to aim for a regular eating pattern of meals, or meals and mid

meals.

A planned pattern of eating is more likely to include the recommended number of serves

from the five food groups. A spontaneous, unstructured eating pattern is more likely to

include too many discretionary foods which means too much saturated fat, added sugars,

added salt and kilojoules at the expense of fibre and important nutrients.

Don't skip breakfast? Breakfast skippers are more likely to be tempted by unplanned

discretionary choices during the morning and large serves at the next meal or snack. Just

think of how yummy those large baked muffins look at morning tea if you’ve missed

breakfast! People who regularly eat a breakfast based on wholegrain cereal or bread, low

fat milk or yogurt and maybe some fruit or vegetables are much more likely to be eating well

and lose weight than those who skip breakfast.

Eat with other people not TV - We also know that people who eat with others and eat at the

dining table, are more likely to eat regularly and eat well than those who eat alone or in

front of the TV. Meals with others tend to include more foods from the five food groups. For

example, people often report that they can’t be bothered cooking vegetables just for

themselves. Television watching is associated with eating more discretionary choices like

take-away or convenience foods and fewer foods from the five foods. It also makes it much

more difficult to recognise and respond to our body’s signals about hunger and satiety.

Good meal planning and making healthy choices can sometimes be

tricky but a few useful tips can make it easier.

Eat the recommended amount and type of food each day.

Eat at least one dark green and one orange vegetable each day.

Choose vegetables and fruit prepared with little or no added fat, sugar,

or salt. Include a small amount of unsaturated fat each day.

Have vegetables and fruit more often than juice.

Make sure at least half of your grain products are whole-grain each day.

Choose grain products that are lower in fat, sugar, or salt.

Select low fat milk alternatives. Drink skim, 1%, or 2% milk each day.

Have meat alternatives such as beans, lentils, and tofu often.

Eat at least two Food Guide Servings of fish each week.

Limit foods and beverages high in calories, fat, sugar, or salt.

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Developing healthy eating habits will help you reach your goals, while ensuring you feel

energized and able to enjoy life. Healthy eating habits are all about putting changes in

place that are sustainable in the long term.

Here are a few eating habits which, once you've made them part of

your routine, will have you set up for life:

1. Eat Healthy Unprocessed Food: Packaged foods tend to be higher in fat, salt and sugar than food cooked from scratch, while lacking nutrients and fibre. Get into the habit of preparing meals from unprocessed foods and you will reap the health benefits. This means cooking with fresh vegetables, lean meat, eggs and milk and eating plenty of fruit, nuts and legumes.

2. Switch to Healthy Whole Grains: Whole grains tend to have a lower GI (glycaemic index), so they help keep you feeling fuller for longer and maintain your energy levels and concentration. On the taste side, whole grains have more texture, flavour and nuttiness than refined ones in the supermarket, buy brown rice instead of white, and wholegrain pasta. You can find these in a health food store and supermarket.

3. Change to Healthy Cooking Methods - Avoid things like deep-frying, which drenches your food in unnecessary calories, and boiling vegetables until they're drained of colour, as this will sap them of nutrients.

Try this: Grill or barbecue meat, fish and vegetables. Stir-fry meat and vegetables, using just a little olive oil or a light spray of cooking oil. Steam vegetables until they're lightly crunchy. Use herbs, spices and ground pepper instead of salt. Use balsamic vinegar or lemon juice instead of salad dressing. Make your own sauces rather than using bottled or sachet versions - for example,

using fresh tomatoes as your base combined with herbs and spices. 4. Water: Nature's Healthy Drink

Water is essential for life - it's required for digestion, absorption and transportation of nutrients, for elimination of waste and to regulate body temperature.

Try this: Ditch sugar-packed soft drinks. Instead, buy yourself an aluminium drink bottle and keep it on hand, filled with water, to sip on all day.

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5. Healthy Eating at Social Events

For most of us, it's impossible to avoid work gatherings or birthday parties, where is a lot of

food. Set up some healthy eating habits for these situations to stay on track.

Try this:

Eat a healthy, filling snack to take the edge off your hunger before you arrive.

At a buffet, fill your plate once and then stand away from the food table.

Look for the most healthy option: a grilled piece of fish or lean meat, for example.

Load up on salad and vegetables.

Skip cheeses and dessert, or share a little with a friend or partner

5. Plan Your Healthy Shopping

It's too easy to eat takeaway if there's nothing in the fridge or

put together something naughty when it's filled with unhealthy foods.

But if your fridge and pantry are stocked with healthy options

you'll be able to make better choices when you're hungry.

The secret to healthy shopping is to plan ahead.

Try this:

Set aside a regular time to create a shopping list based on healthy options for each of your

meals and snacks during the week, and then set aside a regular time to shop.

What Is olive oil?

Olive oil” is how we refer to the oil obtained from the

fruit of olive trees. People have been eating olive oil for

thousands of years and it is now more popular than

ever, thanks to its many proven health benefits and its

culinary usefulness.

Olive oil lowers the levels of total blood cholesterol,

LDL-cholesterol and triglycerides. At the same time it

does not alter the levels of HDL-cholesterol (and may

even raise them), which plays a protective role and prevents the formation of fatty patches,

thus stimulating the elimination of the low-density lipoproteins. Recent studies indicate that

regular consumption of olive oil can help decrease both systolic and diastolic blood pressure.

It has been demonstrated that a diet that is rich in olive oil, low in saturated fats, moderately

rich in carbohydrates and soluble fiber from fruit, vegetables, pulses and grains is the most

effective approach for diabetics. It helps lower “bad” low-density lipoproteins while improving

blood sugar control and enhances insulin sensitivity.

The phytonutrient in olive oil, oleocanthal, mimics the effect of ibuprofen in reducing

inflammation, which can decrease the risk of breast cancer and its recurrence. Squalene and

lignans are among the other olive oil components being studied for their possible effects on

cancer.

In Puglia there are a lot of fields in which olive trees are grown. So production of olive oil in

this region is very popular. There are centuries-old trees that have a very tangled shape.

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Family breakfasts - Breakfast is an important meal and should be part of every morning

routine. Healthy breakfast options include:

Whole grain cereal with milk and fruit

Porridge and fruit with a glass of milk

Yoghurt and fruit, or a fruit smoothie

Toast or a crumpet with cheese, with slices of fruit

Baked beans and cheese on toast

Toasted fruit bread with a glass of milk

Family lunches - Sandwiches, warps and rolls can be quick and easy to prepare. Choose

different breads and fillings to keep it interesting.

For sandwiches, try using high-fibre white, whole meal or multigrain bread – or use

two different types of bread for the one sandwich.

Try using bread rolls or a small focaccia roll, or make a wrap using pita bread or a piece

of flat bread.

A variety of sandwich or wrap fillings will keep your child interested – try egg, tuna,

canned salmon, cold meat, chicken or cheese. Add some salad, for example lettuce, tomato,

cucumber, alfalfa sprouts, grated carrot, beetroot or sliced mushrooms.

Try toasting sandwiches or wraps with fillings like baked beans and cheese.

In winter, add some warm soup to the lunchtime meal – try a chunky soup such as minestrone,

with a crunchy bread roll.

Family dinners - Keep a list of dinner meals that can be prepared quickly and easily. It is

also handy to keep some food in the pantry and freezer for meals that can be made and served

in just a few minutes. Try:

Stir fry with mixed vegetables and Hokkien noodles

Fried rice with mixed vegetables and cooked egg

Pasta with tomato-based sauce, tuna and mixed vegetables

Take-away roast chicken with homemade salad and bread rolls

Homemade pizza – pita bread, tomato paste, ham, mushrooms

Burritos with beans, lettuce, tomato, cheese, avocado beef or chicken

Meat and vegetable soup or bean and vegetable soup

(tinned or homemade), with crunchy bread rolls

Toasted baked bean and cheese sandwich

Egg on toast with grilled tomatoes and mushrooms

Snacks - Snacks are just as important as meals for children’s nutrition. Three meals and

two snacks a day is ideal for young children. Most foods offered at meals can also be offered

as snacks. The most common suitable snacks include breads and cereals, fruit, and milk-based

drinks. Snacks do not have to be large, just nutritious.

Try some of these snack ideas:

One or two biscuits with cheese

A piece of fresh fruit

Small bowl of tinned or stewed fruit

Small glass of fruit smoothie

Small tub of yoghurt

A few vegetable sticks (for young children, steam vegetables until soft)

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Healthy menu for 14 - 19 aged students - Bulgaria

Breakfast

Sandwich with cream cheese, tomato, pepper, parsley (120g)

Airyan (200ml) (yoghurt + water)

Refreshment

Grape (250g) or seasonal fruit

Lunch

Lentil soup (150g)

Griled white fish ( 100g) with a side dish of

boiled potatoes and onions (50g)

Salad of cabbage, carrots, dill and lemon juice (100g)

Whole grain bread (50g)

Roasted pumpkin with honey and walnuts (150)

Refreshment

Yoghurt with fruit (150g); grain snack bar (50g)

Dinner

Panagurski еggs (2 eggs + 150g yoghurt) (250g);

Shopska salad (120g)

Whole grain bread (50g);

An orange (150)

Nutrition information: Energy - 2760 kcal, protein ( 13,7% of total energy value), fat

(28,4 E%), carbohydrates (57,9 E%), fiber - 49,1g, sodium - 2484g, calcium - 1463, iron -

17,7mg, zinc - 14,0mg, vitamin A - 4058mkg PE, vitamin E - 23,3mg, vitamin B1 - 1,9mg,

vitamin B2 - 2,7mg, niacin - 28,8mg, vitamin B6 - 3,3mg, folate - 355mkg, vitamin B12 - 4,1mkg,

vitamin C - 299mg.

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A recipe for a healthy hamburger – Poland

Ingredients:

1 pound lean (93%) minced turkey 2 tablespoons minced fresh basil 1 teaspoon Dijon mustard 1 clove of garlic, minced 1/2 teaspoon kosher salt 1/4 teaspoon freshly ground black pepper 4 whole-wheat burger buns Artichoke-Goat Cheese Spread Mustard, ketchup, sliced tomatoes and other

toppings

Fruit cocktail with bran - 100g natural yoghurt, 1 kiwi, 1 teaspoon of bran,

All the ingredients blend and pour the liquid into a glass.

By nourishing properly, we ensure that we supply the body with all

the necessary components for the proper functioning.

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Healthy menu – Slovakia

Breakfast

1 Cup Skim Milk

1 Orange or other kind of fruit

1 Cup of Cereals

Snack

1 piece of Melon

Lunch

Vegetable soup

Boiled chicken meat with rice

fruit salad

Afternoon Snack

yoghurt

4 Carrot Sticks

Dinner

1/2 Cup Cooked Brown Rice

1/2 Cup Steamed Spinach

1 Cup Salad Mix

2 Tablespoons Low Calorie Salad Dressing

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Healthy menu – Italy

In the Mediterranean diet fish makes life longer

The Mediterranean diet prevents cardiovascular problems, thanks to the presence of oil omega 3 and omega 6

On the Mediterranean table there are a lot of variety of fish: Bass, sea bream, swordfish, tuna, octopuss, mullet, anchovies, squid.

In this diet, we can find mollusc too, for example: mussels, clams, taratuffi, canestrelle, sea urchins, cockles, oysters.

The base of the Mediterranean diet

Pasta is very important for Italian people, because it’s nutritious and versatile. There are a lot of kinds of pasta: Fresh pasta: it has a particular taste because it’s home-made; Dry pasta: it’s easier to use and it is possible keep up more. There are different forms of pasta, they depend on the region they are from.

Spaghetti are made in Naples (Campania) Orecchiette are made in Bari (Apulia) Tagliatelle are made in Bologna (Emilia) Gnocchi are made in Lazio or Sardegna

Apulian Bread The Pugliese is the typical Apulian bread. It has got a large form (until to

3 kg). It is possible to keep it up for more days. It’s made by semolina.

Latticini is the Italian term to indicate the family of fresh products produced out of milk

(dairy products). They are rich calcium, that is the main mineral which makes up bones.

The most famous example of latticini is MOZZARELLA. Eating light cheese (ricotta, primo sale,

stracchino) is suggested in a healthy diet.

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Figs

This is a typical summer fruit in Apulia, expecially in August. It

has a lot of forms and colors. This delicious fruit, particularly

sweet, is rich in nutritional properties and can be consumed fresh

in summer. In other seasons of the year, you can eat it dry,

especially at Christmas time.

The importance of vitamins in our life

Vitamin A - Vitamin A prevents eye problems, promotes a healthy immune system, is essential

for the growth and development of cells, and keeps skin healthy. Good sources of vitamin A

are milk, eggs, liver, fortified cereals, darkly colored orange or green vegetables (such as

carrots, sweet potatoes, pumpkin, and kale), and orange fruits such as cantaloupe, apricots,

peaches, papayas, and mangos.

Vitamin C - Vitamin C is needed to form collagen, a tissue that helps to hold cells together. It's

essential for healthy bones, teeth, gums, and blood vessels. It helps the body absorb iron, aids

in wound healing, and contributes to brain function. Sources You'll find high levels of vitamin

C in citrus fruits, strawberries, kiwi, guava, peppers, tomatoes, broccoli, and spinach.

Vitamin D - Vitamin D strengthens bones because it helps the body absorb bone-building

calcium. Sources This vitamin is unique — your body manufactures it when you get sunlight

on your skin! You can also get vitamin D from egg yolks, oily fish such as salmon, tuna, and

sardines, and fortified foods like milk, soy milk, and orange juice.

Vitamin E - Vitamin E is an antioxidant and helps protect cells from damage. It is also important

for the health of red blood cells. Sources Vitamin E is found in many foods, such as vegetable

oils, nuts, and green leafy vegetables. Avocados, wheat germ, and whole grains are also good

sources.

Vitamin B12 - Vitamin B12 helps to make red blood cells, and is important for nerve cell

function. Sources Vitamin B12 is found naturally in fish, red meat, poultry, milk, cheese, and

eggs. It's also added to some breakfast cereals.

Bad food habits

Soft drinks - Soft drinks contain a lot of sugar. Too much sugar is dangerous for our health,

so we must avoid to drink too many soft drinks. Soft drinks are responsible for pathologies

such as obesity, tooth decay and diabetes.

Fast food - Fast food contains a lot of fats which are dangerous for our health. Too many fats

obstruct arteries and cause obesity. The most popular Fast food are: Mc Donald’s, Burger King,

KFC.

Alcohol - Alcohol is very dangerous. It causes dependence and health damages mainly to liver

and kidneys. It is also very dangerous for drivers. The most popular alcoholic drinks among

young people are cocktails generally with vodka.

The right diet should be a good different type of alimentation.

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Healthy food – every day!

Food is very important and useful for us. The most important rules

for a healthy diet: moderation, variety and balancing!

Monday Breakfast 2 boiled eggs, toast bread and green tea.

Lunch Salad with natural jogurt, stake and orange juice.

Dinner Steamed vegetables with cutlets and water.

Tuesday Breakfast Omelette with toast white bread and water.

Lunch Meatballs with potatoes and green tea.

Dinner Fish surprise (fish, cheese) and juice.

Wednesday Breakfast Corns flakes with milk and one apple.

Lunch Fish with vegetables and black tea.

Dinner Kefir with boiled potatoes.

Thursday Breakfast Curd and apple juice.

Lunch Salmon with salad.

Dinner Chicken filet and water.

Friday Breakfast 2 apples with sandwich.

Lunch Buckwheat with butter and green tea.

Dinner Boiled beans with meat and orange juice.

Saturday Breakfast Peanuts and black tea.

Lunch Grapefruit, boiled siafood.

Dinner Soup ant green tea.

Sunday Breakfast Fruit salad.

Lunch Rise with meat and water.

Dinner Soup and fish with rise.

Recipes from Lithuania

Middle Eastern Rice Salad

This 20-minute dish, which works equally well as a side or a stand-alone meal, is filled to the

brim with nutritious ingredients. When it comes to fat burning, though, they're all outshined

by the chickpeas.Just one half-cup of these hearty beans—a staple of Mediterranean and

Middle Eastern cuisine—contains more than 2 grams, and enough protein and fiber to fill

you up without weighing you down.

Cooking course:

Eggs beaten with milk and salted. All vegetables cooked sparately. Potatoes and carots are cut and mixed with peas. Butter is dissolved in a frying pan, place vegetables, beat for a few minutes, par whipped eggs with milk and heated in the oven yet. Served with melted butter and sour cream. Šaltibarščiai – Lithuanian cold beet root soup

Here is what you will need: 2 good sized Beets; 2 Cucumbers about 6 inches/15cm long (the smaller ones have more taste); Sour cream; 1 Liter/4 cups Sour Milk or Butter Milk; 1 cup Boiled Water; 8 sprigs of Fresh Dill – Finely Chopped; 250 ml./1 Cup Scallion Greens or Chives - Finely Chopped Salt and Pepper to taste

Omelette Ingredients:

Carrots - 1 piece Milk - 6

tablespoons Peas - 1cup

Eggs - 6 units Potatoes - 1 unit Butter - 50 grams

Salt

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Inital preparation: Boil the beets for about 30 minutes.After the beets cool enough so that they are comfortable to touch, peel off the skin. Cut the beets into very thin strips – about 1/8 to 1/4 of an inch wide and 2 inches long. This can be a little time consuming so some people will coarsely grate them instead. Hard boil the 2 eggs and allow to cool completely. Boil the 1 cup of water and then chill it (it should be COLD) Finely slice the cucumbers. Crush the egg yokes. Preparation: Add everything together. Add the Beets, Cucumbers, Milk, Scallion Greens/Chives, Boiled Water that is now Chilled, 100 gr./6 Tablespoons of Sour Cream, Salt and Pepper to taste and mix well. Serve in individual bowls sprinkled with the Dill. The Egg Whites can be finely chopped and added to the mixture or you can get a little creative and finely slice them and put on the soup for decoration. Traditionally ŠALTIBARŠČIAI is served with hot boiled potatoes as a side dish.

How to do healthy sport

Take exercises: If you want to do something that's harder than what you can do right now, no problem. You can set a goal and build up to it. For example, if you want to run, you might start by walking and then add bursts of jogging into your walks. Gradually start running for longer than you walk. Types of Exercise: Your exercise plan should include: Aerobic exercise ("cardio"): Running, jogging, and biking are some examples. You're moving fast enough to raise your heart rate and breathe harder, but you should still be able to talk to someone while you're doing it. Otherwise, you are pushing too hard. If you have joint problems, choose a low-impact activity, like swimming or hiking. Stretching: You'll become more flexible if you do this a couple of times a week. Stretch after you've warmed up or finished exercising. Stretch gently -- it shouldn't hurt. Strength training. You can use weights, resistance bands, or your own body weight (yoga, for instance) for this. Do it 2-3 times a week. Let your muscles recover for a day between sessions.

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How often to do sport to stay

healthy

If you want to stay healthy and keep fit you have to do sport at least three times a week for a structured exercise program. Also, it’s a great idea to do something every day. (For example some physical exercises or walking with your friends) Having analyzed a study about healthy sport we have found that stretching 4 times in a week is much better than stretching 2 times a week. It is not clear where the upper limit of benefits is, so we are recommended to do sport 3-7 times a week. What is more, you have to get at least 150 minutes a week of moderate aerobic activity or 75 minutes a week of vigorous aerobic activity. In addition to this some strength training exercises are required at least twice a week. As a general goal, aim for at least 30 minutes of physical activity every day. If you want to lose weight or meet specific fitness goals, you may need to exercise more. Sample exercise for stretching

Improve circulation, oxygenate the brain. Shoulders – we are straight, deep breath and exhale, we raise our hands as high as we can. Alternately, pull the arms up. We can also grab the wrist of one hand and pull it as far as possible in the opposite direction. At his feet - sit on a chair in a small apart. We straighten the right leg and rely heel on the floor, left knee bends and deflects the side. We rely hands on the right thigh. We lean slightly toward the right leg: back straight, only pelvis works. You should feel a gentle stretch of the internal part of the right leg. We practice the parties for a change. What time to do sport?

The best time to do sport is: 10:00 am – at this time every human is full of energy, his physical abilities are in best condition, and the body is very sportive and ready for any job. Also a nice time for sport is after being woken up. People. who exercise early in the morning and late in the evening. usually sleep very well

The effects of healthy lifestyle

A healthy lifestyle is very important for our body. It protects us from diseases, it gives a

better well-being through exercise, movement. A few days after the initiation of this style

of behavior, you can see the first differences, we are lighter, cleansed.

Practice as you like. Exercise should give

pleasure, so it is best to do what you like.

Ride a stationary bike, stepper, exercise

rhythmically jumping or dance to your

favourite music.

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Body Mass Index – BMI (weight-kg/height-m)2

age weight

below value normal weight

overweight obesity weight below value

normal weight

overweight obesity

boys girls

16 age 0 m 16,50 16,50-23,50 23,51-27,90 27,90 16,20 16,20-24,10 24,11-28,90 28,90

16 age 6 m 16,70 16,70-23,90 23,91-28,30 28,30 16,30 16,30-24,30 24,31-29,10 29,10

17 age 0 m 16,90 16,90-24,30 24,31-28,60 28,60 16,40 16,40-24,50 24,51-29,30 29,30

17 age 6m 17,10 17,10-24,60 24,61-29,00 29,00 16,40 16,40-24,60 24,61-29,40 29,40

18 age 0 m 17,30 17,30-24,90 24,91-29,20 29,20 16,40 16,40-24,80 24,81-29,50 29,50

18 age 6m 17,40 17,40-25,20 25,21-29,50 29,50 16,50 16,50-24,90 24,91-29,60 29,60

19 age 0 m 17,60 17,60-25,40 25,41-29,70 29,70 16,50 16,50-25,00 25,01-29,70 29,70

2014-1-BG01-KA201-001459

Games Always Make Everyone Supportive

This project has been funded with support from the European

Commission. This publication [communication] 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.