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Manuel Benigno Cueva N80 - 190 Urb. Carcelén

2012 tion edi 1st

Eat clean

Drink water

Stay active

Be healthy

Be Healthy Everyone deserves a perfect life!

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Everybody magazine

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Comunity Health

We made a survey using survey monkey to see how healthy does our community eat. Here are some results to see if peop0le in our community eat healthy and for you to think if you are eating healthy or not and you can help us make our community healthy.

This is the first question we made in our survey we asked how many times do you eat per day and 26 people awnsered. 4% of the people said they eat two times per day , 12% of the people said they eat five times per day, the 38% of the people said they eat four times per day, and the other 46% said they eat 3 times per day. Eating 5 times per day is the normal amount of times to eat in a day, this mean you eat breakfast, between breakfast and lunch you eat a snack, then you eat lunch and between lunch and dinner you eat your second snack and then you eat dinner. If you eat four times in a day its okay too but this means you only eat one snack. If you eat 3 times per day you only eat the three main meals. If you eat 2 times per day you are not eating healthy, even if you eat healthy food its not healthy to eat 2 times per day. If you eat 5 times per day you have to make sure you are eating at the correct time.

46%

4%

12%

38%

How many times do you eat per day?

three times

two times

five times

four times

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Everybody gets hungry between meals… that’s why snacks were invented, but we have to eat healthy snacks. In the second question in our survey we asked what kind of snacks do you eat. 8% of the people said sandwiches, 19% said nuts, 19% said chips, and 54% said fruit. Most of the people who an¿wnsered said they preffer to eat fruits for snacks, that is really good, but 19% of the people said chips and that is really unhealthy because if we eat two snacks daily this means a lot of people eat 2 bags of junk food per day. Nuts are really good snacks too because its protein and eating sandwiches is okay, but its better if you only eat 1 sanwich daily not 2.

Liquids are very important for our body to consume everyday, but in a healthy way. The most healthy liquid you can drink is water. 68% of the people who awnsered said they drink water, 24% drink homemade juice, 8% drink sodas wich is terrible, and o% said they drink botlle juice which is good, and another 0% drink which is fine if you drink it or not.

19%

54%

19%

8%

What kind of snacks do you eat?

nuts fruit chips sandwiches

68%8%

24%

0% 0%

What do you mostly drink?water soda homemade juice bottle juice milk

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Its also important to eat a normal quantity in each meal. 8% of the people eat more at dinner, 16% eat more when they eat snacks, 28% eat more at breakfast and the other 48% eat more at lunch. We shouldn’t eat more at one meal than another, we sould eat the same at every meal.

We all eat in are houses do we???

4% of the people we surveyd saud they eat 1 time in a week homemade food wich is really bad. =% eat two time which is exelent, 4% of the people eat three times a week in theire houses which is not bad but its not good at all. 4% eat 4 times a week in their houses which is pretty good, 28% eat five times a week which is perfect, 28% of the people said they eat 6 times per week in their houses wich is perfect too. 32% of the people said they eat 7 times per week in their houses which is a miracle, this means they are really healthy if they are eating homrmade food, not processed food and not ordering food from fast food restaurants.

28%48%

8%

16%

In what meal do you eat the most?

breakfast lunch dinner snacks

4% 0% 4%4%

28%

28%

32%

How many times do you eat homemade food in a week?

one time two times three times four times

five times six times seven times

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Eating fruits and vegetables is really important in a healthy life. We should eat at least 2 cups of fruits and vegetables daily if not more. In the question of How many fruits or vegetables do you eat per day 4% of the people said they eat five fruits and vegetables everyday which is really good 16% said they eat four fruits or vegetables per day which is fine too but they could eat more, 48% of the people who answered said they eat three fruits or vegetables per day which is fine but if you can eat more why not? The other 32% said they eat two fruits or vegetables per day which is not bad because at least they are eating fruits and vegetables but, just for a recommendation you should eat more.

Top10list 1. Do exercise at least 3 times a week.

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2. Do not eat junk food or eat one time a month.

3. Always eat salads in your meals.

4. drink healthy beverages.

5. Do not eat a lot of sugar.

6. Always make healthy homemade food.

7. Eat the seven days of the week on home.

8. Do not eat much bread.

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9. Eat fruit or salads before eating.

10. Do not eat so much lactose.

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Gourmet scrambled eggs

Ingredients

• 8 eggs, lightly beaten • 1/4 cup shredded Parmesan cheese • 1/4 cup mayonnaise • 1 tablespoon minced chives • 1 tablespoon minced fresh basil • 1 tablespoon butter

Directions In a small bowl, whisk the eggs, cheese, mayonnaise, chives and basil. In a large skillet, heat butter over medium heat. Add egg mixture; cook and stir until completely set. Yield: 4 servings

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Marinated shrimp (lunch)

“lunch should always have protein and some veggies will

make your food delicius”

Ingredients

• 2 pounds uncooked jumbo shrimp, peeled and deveined • 1 cup olive oil • 2 garlic cloves, minced • 4 teaspoons dried rosemary, crushed • 2 teaspoons dried oregano • 2 bay leaves • 1 cup dry white wine or chicken broth • 3/4 teaspoon salt • 1/8 teaspoon pepper

Directions

• In a bowl, combine the shrimp, oil, garlic, rosemary, oregano and bay leaves. Cover and refrigerate for 2-4 hours.

• Pour shrimp and marinade into a large deep skillet. Add wine or broth, salt and pepper. Cover and cook over medium-low heat for 10-15 minutes or until shrimp turn pink, stirring occasionally. Discard bay leaves. Transfer with a slotted spoon to a serving dish. Yield: 4-6 servings.

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“This is a tasty meal perfect for a sunny day”

South western Panini sandwiches “dinner is a time to eat in low quantities, a sandwich is a great idea”

Ingredients

• 1 medium ripe avocado, peeled • 1/2 teaspoon sugar • 1/2 teaspoon garlic salt • 1/2 teaspoon lemon juice • 8 slices oat bread • 1/2 pound thinly sliced deli ham • 4 slices Swiss cheese • 2 tablespoons butter

Directions • In a small bowl, mash the avocado with sugar, garlic salt and lemon juice. Spread

over four slices of bread; layer with ham and cheese. Top with remaining bread. • Spread butter over both sides of sandwiches. Cook on an indoor grill for 2-3

minutes or until bread is browned and cheese is melted. Yield: 4 servings. • “A good sandwich for the kids”

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Snack

“No cracker and no chips a good amount of nuts should do it”

Chinese almonds cookie

Ingredients

• 1 cup butter, softened • 1 cup sugar • 1 egg • 1 teaspoon almond extract • 3 cups all-purpose flour • 1 teaspoon baking soda • 1/2 teaspoon salt • 1/4 cup sliced Diamond of California® Almonds • 1 egg white • 1/2 teaspoon water

Directions • In a large bowl, cream butter and sugar. Beat in egg and extract. Combine the flour,

baking soda and salt; gradually add to creamed mixture. • Roll into 1-in. balls. Place 2 in. apart on ungreased baking sheets. Flatten with a

fork. Sprinkle with almonds. • In a small bowl, beat egg white and water. Brush over cookies. Bake at 325° for 14-

16 minutes or until edges and bottoms are lightly browned. Cool for 2 minutes before removing from pans to wire racks. Yield: about 5 dozen.

“1 serving (2 each) equals 133 calories, a perfect delicious meal”

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Menú By: Alejandra Pinto

Breakfast- breakfast rounds

Ingredients:

• 1/2 cup peanut butter • 4 English muffins, split and toasted • 1 red apple, cored and sliced • 1/4 cup packed brown sugar • 2 tablespoons margarine • 1/4 teaspoon ground cinnamon

Instructions:

• Spread 1 tablespoon of peanut butter onto each English muffin half. Top each one with a few apple slices. In the microwave, melt together the brown sugar, margarine and cinnamon, stirring frequently until smooth. Drizzle the cinnamon mixture over apple slices. Mmmmmm...

Nutrition Facts:

• calories: 220cal • total fat: 11.4g • cholesterol: 0mg • sodium: 212mg • carbohydrates: 25.3g • fiber: 1.5g • protein: 6.6g

more facts:

• preparation time : 10 min • Cooking Time: 3 min. • Ready In: 13 min.

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• Servings: 8

Lunch- chicken cutlets with plum sauce

Ingredients: • 1 (8-ounce) boneless, skinless chicken breast • 1/4 teaspoon salt • 1/8 teaspoon ground black pepper • 1 teaspoon olive oil • 8 slices soft sandwich bread, crust removed if desired • 4 teaspoons almond butter • 1 small head butter lettuce • 1/4 cup plum sauce • 1 teaspoon soy sauce • 1/2 teaspoon freshly grated orange peel

Instructions:

• Place rack about 5-inches from heating element. Heat broiler. • In large resealable plastic bag mix plum sauce, honey, soy sauce garlic, and orange peel to combine. Reserve 1/4 cup sauce. Add cutlets and gently mix to coat chicken • On a sided cookie sheets covered with aluminum foil lay out half the chicken. Broil 5 inches from heat about 6 minutes or until chicken is cooked through. Remove cooked chicken to serving plate and broil second batch.

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Facts: Preparation Time: 5 minutes Cooking Time: About 12 minutes Ready In: About 15 minutes Servings: 6

Dinner- pasta with spicach Ingredients:

• 1 6-ounce package fresh baby spinach • 8 ounces penne pasta • 1 tablespoon olive oil • 3 cloves garlic • ⅛ red pepper flakes • 1 cup ricotta cheese • ½ teaspoon salt • ¼ teaspoon ground black pepper

Instructions:

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• Put spinach in colonder through which pasta water will be drained. Cook pasta according to package directions. Reserve ½ cup of pasta water. Drain pasta and leave in colonder with spinach.

• In pasta pot heat oil over medium-high heat. Add garlic and red pepper flakes; stir 30 seconds or until fragrant. Pour pasta mixture back into the pot. Stir in ricotta, salt and pepper.

• If creamier texture is desired, stir in reserved pasta water.

Facts:

• Pasta can be cooked ahead, tossed with oil and kept in the refrigerator for a few days. To make this dish just heat pasta in microwave and toss with the rest of the ingredients.

• Preparation Time: 2 minutes • • • Cooking Time: About 10 minutes • Ready In: About 15 minutes • Servings: 4 • Use fresh rather than dry pasta

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Luciana Barreiro

Camila Chiriboga

Pedro Moncayo

Barbara Cordova

Maria Elena Bueno de Martinez Xavier Martinez

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Monica Crespo, Bernardo Davalos, Daniela saa

Alegría Perez, martin arboleda, Abigail cocios

Gabriela Carrera Victoria Wright

Cristina Ulloa, Oliver wholman Lucas Cordova

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