Last year, we told you about the benefits of eating turkey and about the tradtional Thanksgiving dinner with stuffing, gravy, sweet potatoes, cornbread, mash potatoes, cranberry sauce and the dessert. What a rich dinner!

  • Eat white turkey meat like breast and avoid dark meat
  • Have one dinner roll instead of cornbread
  • Enjoy home-made cranberry sauce instead of jellied cranberry sauce
  • Eat mashed potatoes lightly drizzled with gravy and not so much stuffing
  • And what about a piece of pumpkin pie instead of pecan pie?



The Magosto (Ourense’s autumn festival) is approaching so this is why we invite you to listen to a podcast we recorded last year on the health benefits of sweet chestnuts.


The Magosto is Ourense’s way of welcoming autumn and a true celebration of chestnuts! It’s celebrated on and around November 11, St. Martin’s Day. The Ourensanos gather around bonfires, fireplaces or even stoves to talk, laugh, eat chestnuts, and celebrate (traditionally) the bountiful harvest and coming winter rest.
Listen to the podcast HERE and find out about the health benefits of chestnuts!

Halloween is not only about ghosts, skeletons, witches and worms. It’s also about food! We all know that we have to be careful with the amount of sweets we eat, but we also think that it’s possible to have a healthy treat at Halloween. Here are some ideas. Can you guess the ingredients?
Red back Spiders 

Banana ghosts and mandarin pumpkins

Carrot stick and dip pumpkin

Apple bites

But if you like sugar and you think you can give yourself a treat this is an easy and tasty recipe.

Ghost Caramel Apples

4 apples
2 tablespoons of evaporated milk
50 unwrapped Werther’s chewy caramels. They’re the best.
Sticks of some kind. I used popsicle sticks.

Melt the caramels and milk in a microwave-safe bowl in the microwave on high for 2 or 3 minutes, stirring frequently until smooth. Put sticks in the tops of apples. Dip the apples into the caramel mixture.

Daily Habits to  Back Pain

Back pain is getting more and more common among children and teenagers due to bad daily habits that have a negative impact on our back. Click the picture below and take a look at a presentation that gives you tips on how to take care of your back!

Health Benefits of Grapes

The grape harvest season is about to finish here in Ourense so this is why we have decided to devote this week’s Healthy School entry to the health benefits of this fruit.
There are at least 7 reasons why you should eat grapes.

1. Grapes prevent fatigue and boost your immune system

Grapes are packed with Vitamins C, K, and A, which give you a healthy boost to many of your organ systems, particularly your immune system, meaning less chance of coming down with common colds, as well as more serious health issues.

2. Grapes help cure asthma and migraines

Due to their well-known therapeutic value, grapes can be used as a cure for asthma: the hydrating power of grapes is very high, which increases the moisture present in the lungs and reduces asthmatic events. Ripe grape juice is an important home remedy for curing migraines. It should be drunk early in the morning, without mixing additional water.

3. Grapes help mantain low cholesterol levels

The antioxidants present in grapes prevent the oxidation of LDL cholesterol, which blocks the blood vessels and is a main contributor to various coronary diseases. Grapes also have high numbers of flavonoids (what give grapes their color) which are also very powerful antioxidants.

4. Grapes lower the risk of kidney diseases

Grapes have a very cleansing effect on the body! Since grapes have a high water content, they induce urination, which also helps to eliminate the uric acid still present in the body after its acidity is reduced. 

5. Grapes improve brain function

A study published in the British Journal of Nutrition claims that grape juice can even improve the brain function of older people. Further studies are currently under way to determine the exact interaction between grape components and neural systems.

6. Grapes strengthen bones

Grapes are a wonderful source of micro-nutrients like copper, iron, and manganese, all of which are important in the formation and strength of the bones.

7. Grapes protect you from infections

Red grapes have strong antibacterial and antiviral properties that can protect you from infections. Studies have also shown that grape juice can tackle bacterial infections in the gut and other systems.

Watch the video below to learn more about the health benefits of grapes!

October 1: World Vegetarian Day

Let's start this school year learning a little bit about vegetarianism. What's the difference between a vegan, a lacto-ovo vegetarian and a lacto vegetarian? Why is World Vegetarian Day celebrated?

It is a day of celebration established by the North American Vegetarian Society in 1977 and endorsed by the International Vegetarian Union in 1978, "To promote the joy, compassion and life-enhancing possibilities of vegetarianism." It brings awareness to the ethical, environmental, health and humanitarian benefits of a vegetarian lifestyle. 

Why do people choose to become vegetarian? There are several reasons. Some of them are the following:

Digestive problems: Some people have problems digeting meat. Red meat can be difficult to digest.

Weight concerns: Vegetarians are less likely to be overweight since fruit and veggies have fewer caloreis than meat.

Animal rights: Vegetarians are often animal lovers. They disagree witht he use of animal for feeding and the conditions they are raised.
Family and/or peer pressure: Many people become vegetarians because they are born in a vegetrain family or because their friends are vegetarians.


The last exams of this year are almost here so it’s worth making an effort, isn’t it?
Here you will find some useful tips to take into account in order to maximize your efficiency:

 Pick a Place and a Time

Everyone has their own idea about the best place and time to study. Whether it's your bedroom at night or the library after school, find a study space and a regular study time that works for you and stick with it.
Set Up Your Study Space - Your study space should be quiet, comfortable and distraction-free. It should make you feel happy and inspired. 
Find Your Best Time - Some people work better in the morning. Others work better at night. Work out which time suits you and plan to study then. Don't study much later than your usual bedtime - pushing yourself late at night can make you too tired to study properly.

Study Every Day

If you study a little bit every day you'll be continually reviewing things in your mind. This helps you understand things. It also helps you avoid the stress of last-minute cramming.
Early in the year an hour or two a night might be enough to stay on top of things. Later in the year you might need to study more each day.
If you're finding it hard to find time to study, cut back on some (but not all!) of your other activities. Prioritising study might mean spending less time on line, or giving weekend sport a miss for a while.

Plan Your Time

It helps to have some plans in motion so you can make the most of your study time.
Set Alarms - Set alarms to remind you about your study plans. A regular reminder keeps you honest and your plans on track.
Use a Wall Planner - Stick a calendar or wall planner up so you can see it whenever you're studying. Mark it up with important dates, like exams and assignment due dates. Use it to block out your regular study timetable too.
Make To-Do Lists - Lists break tasks down into manageable chunks. At the start of the week, make a list of the things that you need to have done by the end of the week. Make a to-do list at the start of each study session too, so that you're clear about what you need to be doing with your time. 
Set Time Limits - Before you start your study session, have a look at your to-do list and give yourself a set time to spend on each task. If you don't get something done in the set time, consider whether it's the best use of your time to keep going with it, or to start working on something else.

 Discover Your Learning Style

Most of us have a preferred way of learning. Get to know your learning style and study in the ways you learn best.
Auditory learners learn by listening. If you’re an auditory learner you could try reading your notes aloud and discussing them with other people. You might like to record key points and play them back.
Visual learners learn by seeing. If you’re a visual learner you could use colours in your notes and draw diagrams to help represent key points. You could try to remember some ideas as images.
Tactile/kinesthetic learners learn by doing. If you’re a tactile/kinesthetic learner you could use methods like role-playing or building models to revise key points.

Review and Revise

At least once a week you should go back over the things you've studied in class. Thinking things over can help you to understand the concepts and help you remember when you need them the most.
Quiz Yourself - Get a friend or family member to quiz you on key concepts. Offer to help your friends with their work too. Quizzes are great ways to get confident about what you know and find out what you still need to learn.
Make your Own Study Materials - Think up some practice exam questions or create your own flash cards to help you study. This way you learn it all twice: once when you make the study materials and once when you use them to revise.

Take Breaks

It's important to take breaks while you're studying, especially if you're feeling tired or frustrated. Working too long on a task can actually decrease your performance.
When you take a break, make sure you get away from your desk or study space. A bit of physical activity - even just a short walk- can sometimes help you to look at a problem in a different way and could even help you to solve it.

Ask for Help

If you're stuck on something, or something just doesn't seem to make sense, you can always ask for help. Talk to your teachers about the things you don't understand. Talk to your friends and fellow students too.

Stay Motivated

When you're studying it helps to keep in mind your reasons for doing all this hard work, like a career you're working towards. It can help to have something in your study space to remind you of your goals.
You could also decorate your study space with inspirational quotes or photos of people you admire and family members you want to make proud of you.

Look After Yourself

You’ll study better if you take care of yourself. Make sure you eat well and get enough sleep and physical exercise. Don't reward yourself with too many sugary or fatty snacks or push yourself to study late into the night. It’s also a good idea to make sure you drink lots of water when you’re studying.

Now Come Up with Your Own Strategies

These tips are only some of the things you can do to get the most out of your studying. You might already have other things that work better for you. Find out what your friends do when they're studying. Maybe your teachers have some good recommendations too.
Whatever it is, whatever strategy you come up with, when you find something that works for you, put it into practise and go for it!


Every June 5th is a day used by the United Nations to stimulate worldwide awareness of environmental issues.
World Environment Day began in 1972 as a day for people from all walks of life to come together to ensure a cleaner, greener and brighter outlook for themselves and future generations.

More than 100 countries are taking part in special events across the world on Sunday to mark World Environment Day.

What can we do to protect the environment?

Take a look at the presentation below. Any other ideas? Please, share your suggestions with us by leaving a comment below. Thank you!!


Do you find it difficult to remember facts, dates, names of people you know or place names?

Here you have some information that may help you boost your memory!


Memory is the process of retaining, storing, and recalling information and experiences: facts, sounds, tastes, smells, touch sensations, what you see, and even your feelings. 

Your memory is like a computer database!

Using it is a bit like storing files in different folders on your computer so that you can find them more easily when you need them. If you don't file things properly or you get them in the wrong folder then you could be in trouble!


The ability of remembering information and experiences is fundamental to develop a sense of self and to learn from past experiences. Good memory skills may help you understand information effectively, express yourself more clearly and improve your academic performance.


1) Pay attention

One cannot remember data if one is not concentrated. It takes about eight seconds of intense focus to process a piece of information into your memory. If you’re easily distracted, pick a quiet place where you won’t be interrupted.

2) Involve as many senses as possible.


Try to relate new information to images, colors, textures, smells, and tastes.

3) Relate information to what you already know. 

Connect new data to information you already remember. When you study, take some time to think how the different subjects can be related!

4) For more complex material, focus on understanding basic ideas rather than memorizing isolated details.

5) Practise explaining the ideas to someone else in your own words; this will definitely help you retain new information overtime!

6) Review what you’ve learned the same day you learn it, and at intervals thereafter.

 This “spaced rehearsal” is very effective to retain and store what you’ve learnt.

5 Simple Tricks to Sharpen Memory Skills

1. Repeat 

One of the golden rules of learning and memory is repeat, repeat, repeat! Some examples include:

  • Taking notes.
  • Repeating a name after you hear it for the first time.
  • Repeating or paraphrasing what someone says to you.

2. Organize 

. Writing down and organizing information reinforces learning.

  • Try writing down conversations, thoughts, experiences.
  • Use a planner, keep it in the same spot at home and take it with you whenever you leave.

3. Visualize 

Visualization strengthens the association you are making between the face and the name. 

4. Group 

When you’re trying to remember a long list of items, it can help to group the items into categories; for example: if you have a long list of vocabulary about food, group words into types of food, adjectives to describe food, verbs of cooking, etc.

5. Connect emotion to information

Connect feelings to what you are trying to remember. For instance, if you are learning about how the pyramids in ancient Egypt were built, think about what it felt like to have to climb to the top of one of them pulling a heavy stone in the hot sun.

Adapted from: 


You've read a lot about food, health, exercising, good habits and even exercising your brain through activities such as reading.
This week, we want to challenge you. As you may know, English is a very "rich" language. There are idioms on nearly everything. How about trying to decipher some?
We've prepared 12 on food, but there are many more. Do you want to have a go?

1. It’s very easy; it’s a … … …

2. You’re in a difficult situation. You’re in a…
3. He doesn’t think I can do itHe wants to have a… … … … 

4. If you love someone greatly, he or she is the … … … … 

5. You should do some exercise! You’re becoming a … …

6. Listen to her! She’s the … …

7. You’re … … … when you’re careful not to offend someone or do anything wrong!

8. When you behave in a slightly crazy or silly way, you … …

9. My brother and I are very different. We’re like chalk and …

10. If you want the job, talk to him. He’s the … …

11. She won’t change her mind. She’s a … …

12. She’s pregant. She’s got a … … … …


Swimming is a lot of fun: splashing, wading and paddling at the beach, at a water park, by a lake, or in a pool can be a wonderful plan on a hot day, but drowning is a real danger. Even kids who know how to swim can drown, so let's find out how to stay safe in the water.
  • Swimming Pools

Pools are awesome! What could be better than a dip in the pool and fun in the sun? But it's important to remember that a pool's sides and bottom are usually made of concrete so a slip or fall could be painful and dangerous.
Other things you should take into account are depth markers so that you can avoid hitting the bottom if you dive off, the water temperature, or the pool rules such as walking slowly in the pool area, avoid chewing gum or  eating as you may choke, etc.
  • Rivers, lakes and Ponds

Lots of kids swim in streams, rivers, lakes, or ponds. Take extra care when swimming in these beautiful places. You can't always see the bottom of the lake or pond, so you don't always know the depth of the water
Moreover, you should wear something to protect your feet as some ponds and lakes may hide jagged rocks, broken bottles, or trash.
Also, watch out for weeds and grass, which can trap even a good swimmer. If that happens, instead of panicing, shake and pull your arms and legs slowly to work yourself loose and ask for help.
  • Beaches

Swimming in the ocean is trickier than the pool because of waves and currents, which can change. Waves can knock you down or push you to the ocean floor so it's better if you get out of the water when the waves get rough. In some places, swimmers may run into strong undertows or ocean currents.  If you are caught in a current, swim parallel to the shore rather than toward the shore until the water stops pulling you, then swim diagonally back to shore.
You probably won't see any sharks where you are swimming but you might run into some jellyfish. Getting stung is no fun — it can hurt and blister your skin.
Other pieces of advice you should take into account are:
- Face the waves, instead of turning your back on them. Then you'll know what's coming.
- Don't swim out too far or alone.
- Don't swim close to piers. If the water moves suddenly, you could hit a piling or a rock.
  • Water Parks

Kids love water parks: wave pools, giant slides, and squirting fountains are a lot of fun. To stay safe, find out what each attraction is like and how deep the water is.
Here are other water park safety tips:
- Read all of the signs before going on a ride. Make sure you are tall enough, old enough, and don't have any of the medical conditions that are listed.
- Wait until the rider ahead of you has passed a safe point for you to go down the slide.
- Always go down the water slide face up and feet first. This is the safe and correct way to ride.
- When you go from ride to ride, don't run — it's slippery!

Other safety features that can help you to prevent from having any problems are:

- Always put on plenty of sunscreen before you go outside. It's also a good idea to wear sunglasses and a hat to protect your skin from the sun's harmful rays.
- Drink plenty of water and fluids when you're outside swimming and playing so you don't become dehydrated.
- Stop swimming as soon as you see or hear a storm

- Don't swim in the dark.

- Go into the water slowly to make sure the temperature feels comfortable and it's not too cold. If you're shivering or start to feel your muscles cramping up, it may be because the water is too cold.

Germs might lurk in the water that can make a person sick with diarrhea or other illnesses. So make sure not to swallow the water. And to help keep the water as clean as possible: shower with soap before going swimming, wash your hands after using the bathroom, and don't swim if you're sick.

Now you are ready to enjoy your swimming!


Resultado de imagen de sun clipart?

It's fun to play in the sun, but did you know that too much

 sun can be bad for you? 

Now we can enjoy the first rays of spring sunshine, here is a few tips to protect against future skin problems in our children.

1- Seek shade: UV rays are strongest and most harmful during midday, so it´s best to plan indoor activities then. If this is not possible, seek shade under a tree, an umbrella...
Resultado de imagen de niños tomando el sol bajo una sombrilla

2- Cover up: When possible, long-sleeved shirts and long pants and skirts can provide protection from UV rays. A wet T-shirt offers much less UV protection than a dry one, and darker colors may offer more protection than lighter colors. 

Resultado de imagen de niños jugando en la playa animados
3- Get a hat: Hats that shade the face, scalp, ears, and neck are easy to use and give great protection. If your child chooses a cap, be sure to protect exposed areas with sunscreen.
Resultado de imagen de sombreros de playa para niños clipart

4- Wear sunglasses:They protect your child’s eyes from UV rays. Look for sunglasses that wrap around and block as close to 100% of both UVA and UVB rays as possible.
Resultado de imagen de niños con gafas de sol cartoon
5- Apply sunscreen: Use sunscreen with at least SPF 15 and UVA and UVB protection every time your child goes outside. For the best protection, apply sunscreen generously 30 minutes before going outdoors. Don’t forget to protect ears, noses, lips, and the tops of feet.
Resultado de imagen de niños usando crema solar en la playa cartoon
6- Hydrate your body: Do not forget to hydrate well by drinking water.
Resultado de imagen de niños tomando agua dibujos

Click HERE to enjoy a game related to the topic of today.


You may be wondering what link or connection can be established between a healthy lifestyle and a book. The answer is quite simple: Reading is very good for our health.
We will give you 5 benefits of reading although there are more.

1. Reading is good exercise for our brain.

Reading is great basic brain exercise. We can read newspapers, magazines or books but just keep in mind that the more challenging the text is, the more of a workout our brain will get. 

2. Reading is an excellent way to relieve stress

Reading is the best way to relax and even six minutes can be enough to reduce the stress levels by more than two thirds.

Psychologists believe this is because the human mind has to concentrate on reading and the distraction of being taken into a literary world eases the tensions in muscles and the heart.

3. Reading can help to prevent brain damage and illnesses

Neuroscientists have discovered that reading a novel can improve brain function on a variety of levels. 

4.Reading can help us sleep better

Reading a book before going to bed is good for us in many different ways. Reading a good novel or story before we go to sleep can help us escape to another world. Curling up with a good book in bed can help to calm the nerves and relax the mind.

5. Reading can help us improve our concentration

Books require active engagement and concentration. They completely absorb our mind. It takes effort to read words, figure out what they mean, and why they were written that way. While we read we're building images, thoughts, and opinions in our head.

Since we are celebrating our 2nd Book Festival, here you have all the information on this post in book format. 


Do you know what additives are in your food?
Food additives have been used for centuries to enhance the appearence and flavour of food and to prolong shelf life.But do these food additives add any value to your food?
It might be common knowledge to you that most processed foods are not ideal for our health. These foods are often laden with artificial chemicals which can cause all sorts of havoc to our body. Typically these food additives are not easy to identify, as they are hidden under a variety of names and codes and usually in very small font.
The best way to avoid exposure to these harmful chemicals is to understand the most common and dangerous additives and which foods they are most often found in. Here is a list of the 'Top 10 Food Additives To Avoid':

1. Artificial Sweeteners

Aspartame, (E951) more popularly known as Nutrasweet and Equal, is found in foods labeled "diet" or "sugar free". Aspartame is believed to be carcinogenic and accounts for more reports of adverse reactions than all other foods and food additives combined. 
Found in: diet or sugar free sodas, diet coke, coke zero, desserts, sugar free gum, baking goods, table top sweeteners, cereals and toothpaste.

2. High Fructose Corn Syrup

High fructose corn syrup (HFCS) is a highly-refined artificial sweetener. It is found in almost all processed foods. HFCS packs on the pounds faster than any other ingredient, increases your LDL (“bad”) cholesterol levels, and contributes to the development of diabetes and tissue damage, among other harmful effects.

Found in: most processed foods, breads, candy, flavoured yoghurts, salad dressings, canned vegetables and cereals.

3. Monosodium Glutamate (MSG / E621)

MSG is an amino acid used as a flavor enhancer in soups, salad dressings, chips, frozen entrees, and many restaurant foods. Studies show that regular consumption of MSG may result in adverse side effects which include depression, disorientation, eye damage, fatigue, headaches, and obesity. MSG effects the neurological pathways of the brain and disengaged the "I'm full" function which explains the effects of weight gain.

Found in: many snacks, chips, cookies and seasonings.

4. Trans Fat

Trans fat is used to enhance and extend the shelf life of food products and is among the most dangerous substances that you can consume. Found in deep-fried fast foods and certain processed foods made with margarine or partially hydrogenated vegetable oils, trans fats are formed by a process called hydrogenation. Numerous studies show that trans fat increases LDL cholesterol levels while decreasing HDL (“good”) cholesterol, increases the risk of heart attacks, heart disease and strokes, and contributes to increased inflammation, diabetes and other health problems.

Found in: margarine, chips and crackers, baked goods and fast foods.

5. Common Food Dyes

Studies show that artificial colorings which are found in soda, fruit juices and salad dressings, may contribute to behavioural problems in children and lead to a significant reduction in IQ. Animal studies have linked other food colorings to cancer. Watch out for these ones:

Blue #1 and Blue #2 (E133)

May cause chromosomal damage

Found in: candy, cereals, soft drinks, sports drinks and pet foods

Red dye # 3 (also Red #40 – a more current dye) (E124)

Banned in 1990 after 8 years of debate from use in many foods and cosmetics. This dye continues to be on the market until supplies run out! Has been proven to cause thyroid cancer and chromosomal damage in laboratory animals, may also interfere with brain-nerve transmission

Found in: fruit cocktail, maraschino cherries, ice cream, candy and bakery products.

Yellow #6 (E110) and Yellow Tartrazine (E102)

Increases the number of kidney and adrenal gland tumors in laboratory animals, may cause chromosomal damage.

Found in: American cheese, candy and carbonated beverages and lemonade.

6. Sodium Sulfite (E221)

Preservative used in wine-making and other processed foods. Individuals who are sulfite sensitive may experience headaches, breathing problems, and rashes. 

Found in: Wine and dried fruit. 

7. Sodium Nitrate/Sodium Nitrite

Sodium nitrate (or sodium nitrite) is used as a preservative, coloring in processed meats. This ingredient, which sounds harmless, is actually highly carcinogenic once it enters the human digestive system as it wreaks havoc with a number of internal organs: the liver and pancreas in particular. Sodium nitrite is widely regarded as a toxic. So why does the industry still use it? Simple: this chemical just happens to turn meats bright red. It's actually a color fixer, and it makes old, dead meats appear fresh and vibrant.

Found in: hotdogs, bacon, ham, luncheon meat, cured meats, corned beef, smoked fish or any other type of processed meat. 

8. BHA and BHT (E320)

Butylated hydroxyanisole (BHA) and butylated hydrozyttoluene (BHT) are preservatives found in cereals, chewing gum, potato chips, and vegetable oils. This common preservative keeps foods from changing color, changing flavor or becoming rancid. Effects the neurological system of the brain, alters behavior and has potential to cause cancer. BHA and BHT are oxidants which form cancer-causing reactive compounds in your body.

Found in: Potato chips, gum, cereals, enriched rice, candy, and jelly.

9. Sulfur Dioxide (E220)

Sulfur additives are toxic and, in fact, in many countries they have prohibited their use on raw fruit and vegetables. Adverse reactions include: bronchial problems particularly in those prone to asthma and hypotension (low blood pressure). It also destroys vitamins B1 and E. The International Labour Organization says to avoid E220 if you suffer from conjunctivitis, bronchitis, emphysema, bronchial asthma, or cardiovascular disease.

Found in: beer, soft drinks, dried fruit, juices, wine, vinegar, and potato products.

10. Potassium Bromate

An additive used to increase volume in some white flour, breads, and rolls, potassium bromate is known to cause cancer in animals. Even small amounts in bread can create problems for humans. 

Found in: breads

I hope you have found this list useful and from now on you are able to distinguish which food items are not harmful.


Take a look at this presentation to know why sleep is so good!


Good weather is here and it will be summer before we know it so here are 10 simple outdoor activities to enjoy nature to the full!

1. Plant something
Whether you have a garden or not, it's always a pleasure to plant seeds, started flowers or even a tree! Planting something and nurturing it as it grows is a great activity for everyone!

2. Go for a hike
You can go hiking in the woods but also in town and see historical sites as you go!

3. Have a family meal outside.
If the sun is shining, go outside and enjoy a picnic outdoors. Don't forget to take a sunhat and sun cream with you!

4. Fill a basket with fruit and veggies and give it to a relative or to a friend as a gift.

5. Take a book outside and read in the park, preferably under a true.

6. Do outdoor sport like cycling, football, skating, volleyball, etc.

7. Fly a kite
Springtime breezes make it the perfect time to go outside and fly a kite with your family and friends!

8. Use nature to make art
Go outside and find whatever flowers, petals, leaves and stones available in you area, then replicate her designs by using shapes with a pen or paper.

9. Grab a bike and set off on an adventure with all your family!

10. Play classic games outside like hide and seek, catch the flag or blind man's bluff. To know more about traditional games and their rules, click here.


As many of you may know the USA have been suffering what they called an epidemic of childhood obesity. Doctors and scientists are concerned about the rise of obesity in children and teens because obesity may lead to the following health problems:
    Let's Move
  • Heart disease
  • Type 2 diabetes
  • Asthma
  • Sleep apnea
  • Social discrimination

Here in Spain, the rates have also gone up considerably. That's why today we want to tell you about this campaign. It was started by First Lady Michelle Obama five years ago and it was supported by celebrities such as Beyoncé. She remade one of her videos into a workout session. We think it's great!
 Do you fancy working out with Beyoncé?

She and President Obama announced the #GimmeFive movement, challenging everyone to give five reasons to be healthy. And we would like to challenge you to give us 5 ways to be healthy!

According to President Barack Obama it isn't that difficult. Are you brave enough to take on the challenge?
Email us your ideas at proxectoescolasaudable@gmail.com


Now that Saint Patrick's Day is approaching, it's the right time to consider the significance of the colour GREEN!

Listen to this podcast and read the information below. 

On March 17, millions of people around the world wear their best green clothes to celebrate Saint Patrick's Day. Green is the colour associated with this festivity for at least two reasons:

1) Ireland, where Saint Patrick's Day originated, is known  as THE EMERALD ISLE because, like Galicia, its landscape is really green!!

2) One of the symbols of Saint Patrick's Day, the shamrock, is GREEN. Saint Patrick use it to explain the concept of the Holy Trinity.

But what about the significance of green for a healthy lifestyle? What does it mean "to be green"?

Being green also means taking special steps to protect the environment -the water, the land and the air we breathe. Why green? Plants are green and without them the Earth would not be such a lovely home for us!

Every day people make choices that affect the amount of pollution and trash that is produce in the Earth. What can YOU do?
Here's a four-step guide to being green:

1. Reduce the amount of stuff you use and throw away:

2. Reuse stuff when you can.

3. Recycle cans, bottles, paper, books, and even toys.

4. Enjoy the Earth - walk in the woods, plant a tree, and it some of the delicious food it produces!

Need more inspiration? This song may help! It's "The Three Rs": REDUCE, RE-USE, RECYCLE by Jack Johnson. Enjoy!!


Seasonal allergies are almost here so if you are one of these people who suffer from symptoms such as a runny nose, itchy eyes or throat and sneezing, here you have some hints to avoid them.

- If you are allergic to tree pollens, grasses, and weeds try to limit your exposure to them, keeping the windows closed or staying indoors as much as posible and check frequently on the Internet the levels of the allergens you are more sensitive to. Other options are wearing a mask, washing your hair at night to rinse the pollen out or keeping your nose clean as pollen tends to stick to it. If all this does not work, try taking an antihistamine.

- If you are allergic to dust mites, you can use air conditioners with HEPA air filters to reduce allergens. To fight dust mites, barriers such as mattress and pillow encasements are advisable. Moreover, avoid "dust catchers" such as carpets, venetian blinds, feather pillows, etc.; do your washing in hot water (greater than 130º) and keep your house vacuumed.

- If you are allergic to cats and dogs, you are probably allergic to some proteins present in pet dander, fur,
saliva or urine. To avoid the annoying symptoms, get your pet bathed and brushed weekly, ban him from your bedroom and make use of an immunotherapist treatment if necessary.

Lastly, something you should also take into account is avoiding exposure to chemicals, fumes, tobacco smoke and air pollution.
We hope that these pieces of advice have been useful for you. Have a good Spring!!

Yes, the rainbow. It is a healthy programme that links colours of the rainbow to colours of fruit and vegetables.
Each colour provides essential vitamins minerals and phyto-chemicals with special health benefits. Phyto-chemicals give fruits and vegetables their colours. Fruit and vegetables also contain fibre for bowel health, and are bulky, which helps prevent over-eating and too much weight gain.Here are some rainbow food ideas.

Blue, purple and black: This group is very rich in anthocyanins, as well as providing vitamin C. Anthocyanins help protect body tissues from damage and may reduce risk of cancer and heart disease.

Green: This group provides a large range of nutrients, including vitamin C. Green vegetables also provide folic acid, vitamin K, iron and calcium. Folic acid and iron are important for making healthy red blood cells.

Yellow: This group provides nutrients such as vitamin C and carotenoids. Lutein is a carotenoid that is stored in the eye, and helps reduce the risk of some eye diseases later in life.

Orange: This group is very rich in carotenoids, as well as vitamin C, flavonoids and terpenes. Carotenoids and flavonoids may reduce risk of cancer and heart disease.

Red:This group provides a range of nutrients including vitamin C, carotenoids and flavonoids, which help keep your skin healthy and your immune system strong. It is needed for healing sores and wounds. 

White: This group provides a wide range of nutrients such as protein, B group vitamins, carbohydrate, indoles and isothiocyanates. B group vitamins help promote healthy energy levels.

So, let’s start eating the rainbow with some fun ideas. Can you guess the fruit and veggies in the pictures below?

Why don't you try some? You can email us some pictures of your fruit and veggies' creations at proxectoescolasaudable@gmail.com and we will publish them.

Yes! Happy New year! No, no, we haven't made a mistake. It's just that we want to tell you about the Chinese New Year and the food Chinese people usually eat to celebrate it. In Galicia, for New Year we usually have seafood, lamb, nougat and grapes. However, what the chinese eat is slighty different.
In the New Year's Eve dinner fish will be served. Dumplings are the most important dish in Northern China. These two dishes mean "prosperous." The majority of the Chinese will gather together to eat New Year's Eve dinner at home.

A traditional Chinese menu to celebrate the New Year includes:
  • Dumplings

Dumplings are very popular in Northern China. It is one of the main dishes for New Year's Eve dinner. However, very few people in Southern China serve dumplings in New Year's Eve dinner.

Dumplings generally consist of minced meat and finely-chopped vegetables wrapped in a thin and elastic dough skin. Popular fillings are minced pork, diced shrimp, fish, ground chicken, beef, and vegetables. They can be cooked by boiling, steaming, frying or baking.

  • Tang Yuan

Tang Yuan is small ball made from glutinous rice flour. Glutinous rice flour is mixed with a small amount of water to form balls and is then cooked and served in boiling water. Tang Yuan can be either filled or unfilled. It is traditionally eaten during Yuan Xiao, or the Lantern Festival (the 15th of the first month of the traditional Chinese calendar).

  • LaBa Congee
This is a mixture of rice, nuts, and beans cooked together. LaBa Congee is usually served at the LaBa festival, which is the 8th day of the last month of the year. These are the ingredients to make a good and tasty LaBa Congee.

  • New Year Cake
It is solid cake made with glutinous rice flour together with some sugar. New Year Cake is popular in Eastern China.

Yes, it's Pancake Day or Fat Tuesday also known as Shrove Tuesday. We don't have a special day to eat pancakes or "filloas", but they do in the UK and in other English speaking countries. Two students at our school, Raquel and Noelia, have recorded a podcast on the history of this celebration. Hope you enjoy it!

We're sure that you have eaten pancakes or "filloas", but have you ever cooked them? There's no excuse now! Follow the instructions provided in the video below and share the pictures of your pancakes with us!


Having a good posture is really important for our health. 
Many times we seem to forget that our back exists and this lack of attention may cause future health problems like back, neck and shoulder pain, bad circulation, weak muscles, foot problems and low self-esteem.

What can we do? 
The most important thing is to be aware of our body. Whatever you are doing, try to hold yourself in a way that puts the least strain on your neck, back and arms. We can learn to recognise signs of poor posture and correct them. 
It is not only about the way we sit and stand but also about how we move.

1. A test to understand your posture:
2. Sitting:

3. Standing:
4. Walking:
5. Running:
6. Sleeping:
Adapted from:



We already know that in order to be healthy it is important to do any kind of physical activity or sport. What you don´t probably know is that most of them have a British origin such as tennis, golf, rugby or football. All these sports are well-known worldwide but this is not the case of cricket.
Everybody agrees that the most popular sport in the world today is soccer. But which is the second most popular? Is it basketball? Tennis perhaps? No, the answer is cricket. The reason for this is that cricket is the number one sport in many countries with huge populations, such as India, Pakistan and Bangladesh. It is popular in many other countries as well, including the U.K., Australia, South Africa and New Zealand.
Cricket is, like baseball, a "bat and ball" game in which bowlers "bowl" the ball and batsmen try to hit "shots" with a bat and score runs for their team. As in baseball, batsmen are out if their shot is caught, or if they don't get to a "safe haven" in time when they're making runs. What is very different, however, is the time taken to play the game. In cricket, a single game can take five full days to complete! But thankfully there are shorter formats.
If you want to know more about this sport you can check the following videos.


Take a look at this presentation to know why tea is an essential component of the so-called English breakfast!

If you want to know how to make breakfast tea in a few simple steps, watch this video:


We are sure that your parents, grandparents and/or carers always ask you to have breakfast before going to school. Sometimes, you don't feel like having it. Maybe it's because you don't know how important it is.

Have you ever wondered what the word breakfast means? Well, it's really two words: break + fast. Fast is when you don't eat and during the night we sleep so we don't usually eat. Breakfast is when we break our fast.

Now, let's see what a good breakfast can do for us.

  • It can give us energy and help you do better in school

  • It can give you strength

  • It can help you concentrate and keeps hunger at bay

So, what does a good healthy breakfast consist of? As you can see in the image below a good healthy brakfast should have carboydrates, protein, fruit and vegetables and a drink

Does your breakfast include everything? We hope it does. We know what we usuallu have for breakfast in Spain, but what do people in other coutries have for breakfast? If you want to find out what they have in Japan, India, Russia, Sweden, Australia and many other countries, have a look at video below.


2015 has just begun and so it’s time to start preparing those New Year’s Resolutions that may help us be healthier!

Here you have a Decalogue of realistic tips to easily improve your lifestyle!

RESOLUTION 1: I'll brush my teeth after every meal.

RESOLUTION 2: I'll drink milk and water and limit soda.

RESOLUTION 3: I'll eat at least two servings each of fruit and veggies daily – and limit my pop intake to special occasions.

RESOLUTION 4: I’ll exercise at least three times a week.

RESOLUTION 5: I'll be nice to other kids and friendly to kids who are shy or new at school.

RESOLUTION 6: I’ll try to say “please” and “thank you” more often.

RESOLUTION 7: I'll stop negative self-talk (“I can't do it,” “I'm so silly”)

RESOLUTION 8: I'll never give out personal information online, like my name, home address, school name or phone number – and never send a picture of myself to anyone I chat with on the computer without my parents’ permission.

RESOLUTION 9: When I feel stressed, I'll take a break and choose a nice activity to do like reading, doing exercise, watching a film or listening to music.

RESOLUTION 10: I'll wear a helmet when I'm on my bike, scooter or skateboard and I’ll wear my seatbelt every time I'm in a car.

Here you have an entertaining video with tips on how to make a good New Year's resolution and how to stick to it!

Happy New Year!!

We all know that these holidays are not the best period to go on a diet as worldwide celebrations usually entail eating and drinking in excess.
Now that Christmas is almost here, you can discover what is included in a typical menu in the UK and some traditions related to this celebration. 

The Christmas dinner is the main Christmas meal and it is traditionally eaten at mid-day or early afternoon. 
As in most important events in which a meal is present, turkey is the protagonist once more. Besides this main character, it includes:

  • Roast turkey or goose

  • Brussels sprouts

  • Roast potatoes 

  • Parsnips:

  • Cranberry sauce

  • Rich nutty stuffing

  • Tiny sausages wrapped in bacon (also called pigs in a blanket)

  • Lashings of hot gravy

The overall plate would be similar to this one:

For dessert they eat a rich, fruity (raisins, nuts and cherries) pudding which is doused in flaming brandy. This typical dessert is known as the Christmas pudding. It is usually served with custard or brandy sauce.

Traditionally a silver coin was hidden inside so that it could bring good fortune to whomever found it, just like with our "roscón de reyes".

Another tradition that can't be forgotten are Christmas crackers, like the ones the students in Kindergarten and Primary have made this year. They are placed next to each plate on the Christmas dinner table. When the crackers are pulled, out falls a party crown, a toy or gift and a festive joke.

If you want to find out more about traditional Christmas lunches or dinners, have a look at the following video:

We wish you Merry Christmas and a Happy New Year.
Enjoy your holidays!


How much do you know about healthy habits?
Below you have a list of sayings and general views that people in Britain have about health. Are they true or false?

1. It's dangerous to swim after eating.

2. Carrots can help you see in the dark.

3. You only use 10% of your brain.

4.You can catch nasty things from toilet seats.

5. The human body is 95% water.

 6. You should drink 3 litres of water to stay healthy.

7. An apple a day keeps the doctor away.

8. Fish is better than meat for your health. 

9. Green tea is good for you.

 If you want to know if your predictions were right, listen to an interview to Dr. Adam Macmillan by clicking on the link below:


Here you have the script:


It’s the 1st of December today and it’s getting really cold. That’s why we wanted to find out what teachers do to avoid catching a cold. The question we have asked them is: “What do you do to prevent a cold?” Listen to the podcast below: 

Here you have the script:

Speaker 1

    Fortunately, I hardly ever catch a cold. I think it’s because I always have a good sleep. I sleep 7 to 8 hours every day. It helps me feel energetic all winter long!

 When it’s cold I wear warm winter clothes. As it rains a lot in Ourense, I often wear a raincoat and willies, that is, rain boots. And I never forget to take an umbrella with me!

Doing exercise, yes, doing exercise helps you be stronger. I haven’t got a cold ever since I started running twice a week. 

       I think the best way to prevent a cold is drinking lots of water. I drink at least five glasses of water every day and I haven’t caught a cold for ages!

To avoid catching a cold, I take a spoonful of honey for breakfast every morning. If I feel it coming on, I mix honey with lemon juice and heat the mixture. It helps me feel better!

 To prevent getting a cold I drink a glass of orange juice every day. It is full of vitamin C, which is great to boost your immune system.

Something that I do which I think is useful to avoid getting a cold is to consume some ginger. Some researchers believe that ginger promotes healthy sweating which helps you boost your immune system.

·         What I do to prevent a cold? Well, I spice things up. My doctor told me that spices are beneficial bug fighters and, believe me, it’s true!

Here you have a presentation with more tips to avoid catching a cold. Hope you find them useful!

Turkey Day? You're right. It sounds a bit strange to us, but Americans celebrate it on the fourth Thursday of Novmeber. We know this celebration as Thanksgiving. It isn't difficult to guess why it is called Turkey Day.
Turkey is the traditional dish around which families gather.

  • Turkey is a rich source of protein.
  • Skinless turkey is low in fat. 
  • Turkey meat is a source of iron, zinc, potassium and phosphorus.
  • It is also a source of vitamin B6 and niacin, which are both essential for the body's energy production.
  • Regular turkey consumption can help lower cholesterol levels.

The problem is that Americans eat more things than just turkey. Traditional foods include turkey, stuffing, gravy, sweet potatoes, cornbread, mashed potatoes, and cranberry sauce. Many people serve pie for dessert at the end of the meal. Popular pie flavors are pumpkin, pecan, sweet potato, and apple.

It looks yummy!Do you want to try a delicious pumpkin pie? Then, watch the video below and folow the instructions.


We already know what entails eating a balanced and healthy diet, the importance of exercising, drinking water, etc. Reading or listening to this well-known story written by Eric Carle, we can notice that this tiny caterpillar did not eat what it was supposed to eat as caterpillars' diet should consist of mulberry leaves. Thus, our caterpillar ends up feeling a stomach ache.

Through this tale not only do we learn what food is appropriate and healthy but also what food types we should avoid eating. 
For those who are not familar with the story you can watch the following video.


November 11th is St. Martin’s Day, and here in Ourense it is the height of the Magosto, a celebration of autumn’s bounty and the ripening chestnuts!

On or around November 11th, the Ourensanos gather around bonfires, fireplaces or even stoves to talk, laugh, eat chestnuts, and celebrate (traditionally) the bountiful harvest and coming winter rest.

Have you ever stopped to consider the health benefits of this autumn fruit?

Listen to the podcast below and find out!

Here you have the script:

1. Chestnuts are 99% fat free, which avoids putting on too much weight!

2. They contain vitamin B, which improves your brain function. 

3. They are gluten free.

4. They are fiber-rich, which helps you prevent heart problems.

5. They contain 22% of the recommended daily value of copper and this improves bones strength!

6. Chestnuts are rich in carbohydrates so they help you feel energetic!

Hope you enjoy the Magostos and enjoy this wonderful and healthy autumn gift!


Sometimes we are a bit lazy to do exercise either because we are tired or because it's rainy...
But you may know that doing exercise is essential to keep fit and be healthy. Take a look at this presentation and exercise at least three times a week!!


Now that Halloween is approaching, why not consider the benefits of pumpkin?

Pumpkins are one of the healthiest foods of the season. Do you want to know why? Here you have 5 reasons! Pumpkin helps you…

1) Feel fuller: pumpkin is fiber-rich!

2) Maintain good vision and healthy skin, teeth and bones because it contains vitamin A.

3)Fight high blood pressure.

4) Sleep better and improve your mood.

5) Have a healthier heart: research has shown that fiber-rich diets help prevent heart problems.


To celebrate Halloween in a healthy way, why don’t you try and prepare pumpkin smoothies?

For 2 cups, you need:

  • 1 can (15 ounces) pumpkin puree 
  • 2 teaspoons pumpkin pie spice    
  • 1 cup dairy or nut milk, your choice    
  • 1/2 cup Greek yogurt  
  •   2 tablespoons honey

Heat pumpkin and spice in a medium saucepan over medium heat to improve and blend flavors and evaporate some of the moisture, 5 to 7 minutes. Let cool to room temperature. Spoon half the pumpkin mixture along with remaining ingredients into blender; puree until mixture is a smooth shake. Serve immediately.

Adapted from: http://www.aarp.org/food/recipes/info-2014/pumpkin-smoothies.html



Do you like fruit? Do you eat it?

Well, fruit and vegetables are part of a healthy diet and can help us stay healthy.

The 5 A DAY message highlights the benefits of eating 5 portions of fruit and vegetables every day. It is based on advice from the World Health Organization.


Check this slide show to find out.

Five a day may sound a bit too much, but actually it isn’t. If you want to find out how much it is, watch this short video.

This site has some nice little games for children, with a fruit and vegetable theme. There are also colouring and activity pages. 
Spot the differences between the two pictures. 

Remember the saying: “a healthy body has a healthy mind”! 

16th October- WORLD FOOD DAY

This is a very significant day as food and nutrition plays an important role when talking about having a healthy lifestyle. Here you can see a picture that shows the average amount of each type of nutrients. Check if you are eating a healthy and balanced diet!

And for those who want to practise and learn more about food you can click on the following link:



Soda and other sugary drinks have replaced milk and water as the drinks of choice for teens and adults alike. Yet these drinks are actually more like desserts because they are high in added sugar and calories. In fact, soda and sugar-laden drinks may contribute to weight problems in kids and teens. Rethink your drinks and try sticking to water, low-fat milk, or fat-free milk. 

Experts recommend drinking from 5 to 10 glasses of water a day but the amount of water one needs depends on at least three factors:
·         How thin you are
·         Activity level
·         How hot it is
Water is essential to live! To know the reasons why water should be part of your daily life, watch this short video:



The English department is also taking part in this overall “Healthy School Project”. 

For students to be ready to learn and achieve true potential, it is fundamental to have a healthy lifestyle. Our aim with this project is to raise students’ awareness on the importance of growing healthily, helping them to become active citizens who do their bit for society and for the environment.

We will publish weekly entries in English with useful information about:

  • Personal, social and health education
  • Healthy eating
  • Physical activity
Welcome all and remember the saying: “a healthy body has a healthy mind”!  

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