ISSUE TWO
Friends
Here’s how your heart works: • It pumps blood to every part of your body. You can feel it beating in the centre of your chest.
Friends keep you company and they help you out. They share your fun and make you feel good. You enjoy hanging with your friends.
• When it beats, the heart muscles squeeze together. The squeeze pushes blood out of the heart and through your arteries.
You can get active play with friends. You can share healthy food together. You can help each other live smoke-free. Your heart is like a good friend. It looks after you all day and all night to keep you active and healthy.
• The thump your heart makes is from flaps of muscle closing tight to keep the blood from flowing backward. • One thump of your heart pushes blood through your lungs. There, it picks up fresh oxygen from the air you breathe. • The blood then returns to the heart, and gets a strong push that moves it through the rest of your body. • As it travels, the blood picks up nutrients from the food you eat. The blood brings food and oxygen up to your brain, down to your feet and to every part in between.
• The blood picks up waste products like carbon dioxide from your body. It gets rid of the wastes as it moves through the lungs and • Your heart beats for you over 100,000 times parts of your a day, without getting tired. body. • Kids have four to five litres of blood in their You can body. The heart pumps it around the body so treat your many times that it pumps over 8,000 litres heart like a each day. good friend by • Your blood makes the round trip following three from the heart and back again easy steps: twice every minute. • Eat heart healthy.
Did you know?
For more information about your heart, visit the Heart and Stroke Foundation’s Internet site (www.heartandstroke.ca).
• Choose active play every day. • Live smoke-free.
2
“Assignment: Find the most balanced and healthy lunch you can buy for $5. See how many food groups you can include.” Where did Ms. Watson get such a dumb idea?
Hey, no problem, guys. I know what I can get for five bucks – a Super Huge Burger ‘n’ Double Fries.
Bor-r-r-ring. You can’t do that!
Why not? It’s got meat and bread. And French fries – that’s a vegetable!
Yeah, but it’s supposed to be balanced and healthy, not full of grease and salt and junk!
Oh. Yeah. Well, what else is there?
We’re in the Global Gourmet. Let’s check it out.
3
You do get a lot to eat. And I do love noodles. But I want my burger….
Look, you guys. Steamed noodles and veggies. That’s two food groups right there. Not much fat. Tastes great, too.
C’mon, Jason. Check this out.
Rice and chicken curry with raita. Grains group, meat group and milk group. Beat you, Allie! Plus it’s super-spicy – just the way I like it!
C’mon, Jason. Let’s try Middle Eastern.
Woah, hot! Wow, good!
But… those yummy fries… Hummus with pita bread – that’s a meat alternative and a grain product. Tabouli – more grains. Greek salad – milk products plus fruits and vegetables. Ahem. Now who’s in the lead?
Oh, shush!
4
Well, Jase? You still gonna have the burger and fries?
Ummm…
I got two food groups. I got three.
Four. Top that!
Give it up, guys. I got curried chicken and rice, veggie stir fry, hummus and Greek salad. Five food groups!
I only count four.
Plus pop! That’s in the “Other” group. I win!
Oh, brother. Just call me the Global Gourmet!
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Your food fair doesn’t have global choices? You can still choose a healthy meal. For example, add chili to a baked potato and a side salad with low-fat dressing for a healthy choice with two food groups and at least two servings of vegetables. You can find choices like this anywhere in Canada.
My
What’s your favourite meal at
Favourite Foods
the food court? What food groups does it contain? Write your favourite healthy food choices here:
Here are some of the foods that Allie, Jason, Sameer and Yvonne found in the Global Gourmet food court:
Raita – yogurt with cucumber and flavourings
Curry – a hot, spicy dish with meat or vegetables in a thick sauce Pita bread – A round, flat bread that can be split and filled with stuffings
Tabouli – a salad of cracked wheat mixed with chopped tomatoes, parsley, lemon juice and mint
Greek Salad
4 large toma toes 1 large Englis h cucumber (or 2 medium 125 g (1/2 cu cucumbers) p) feta cheese , crumbled 25 ml (2 tab lespoons) cru mbled dried 25 ml (2 tab oregano lespoons) lem o n ju ic e (fresh or b 15 ml (1 tab ottled) lespoon) oliv e oil 10 black Gre ek olives salt and pepp er to taste Cut the toma toes and cucu mbers into b the cheese, o ite-sized chu regano, lemo nks. Put them n juice, olive together and in a bowl wit o il, salt and pe sprinkle the o h pper. Toss ev lives on top. erything Hint: Spice it up with chop ped green pe Adapted from ppers, red on Anne Lindsa ion or articho y’s Lightheart Heart and St ed Everday C kes. roke Founda ooki tio n of Canada, ng in conjun ction with th Macmillan C e anada, 1990
Supersize it?Supersize yourself! double the size for only a little more money. Some restaurants even remove the small sizes from the menu. Don’t be fooled – just order what you need. Extra food is just extra calories, not part of a healthy and balanced choice of foods.
Some promotions offer to
6
Recipe You can easily make some of the Global Gourmet treats at home. The cookbooks done in conjunction with the Heart and Stroke Foundation such as the New Lighthearted Cookbook by Anne Lindsay have lots of great recipes. Try this recipe:
e m a s e S h t i w s Hummu
onal) er sauce (opti p ep p d re t o h teaspoon) ed, 2ml (1/2 in ra e oil d d an d se s, rin lespoon) sesam ea b ta kp ic (1 l ch m n 5 1 ca z) und cumin 1 540ml (19-o teaspoon) gro d chickpeas /2 ke o (1 l co ntro or m s) 2 p cu pped fresh cila o ch or 500ml (2 s) n o o sp 25ml (2 table , minced 2 cloves garlic e nal) ic ju n parsley (optio oons) lemo ) 45ml (3 tablesp al n o (opti blender, add oon) olive oil u are using a yo f (i ly 15ml (1 tablesp se ar co chickpeas blender, puree r o r o ss ce ro p mixture atches). In food in. Puree until puree in two b m d cu an d er an at il w o ) e uce, sesam 50ml (1/4 cup hot pepper sa il, o e liv sary. o e, ic crackers on ju nings if neces o as se st , bagel chips, ju ad Add garlic, lem ad re d b a an it e p st h it Ta you wish. top. Serve w is as smooth as or parsley on o tr n la ci e kl oks, 1994 n ri Key Porter Bo rving bowl, sp se n of Canada, a tio to da in un p Fo o o ke Sc art and Stro ion with the He vegetables. ing in conjunct ok Co t ar m or as a dip for tS Simply Hear Bonnie Stern’s Adapted from
Do you know what’s in fast foods? Find out on the Internet. Search for “fast food facts” for a variety of sources. Here are some examples:
Fast Food Facts Impress your friends! Gross them out! Make up a display poster with a picture of their favourite fast foods showing how much fat and calories are in them. Use a small container of butter (like the kind you get at restaurants) for every 5 grams of fat, and a packet of sugar for every 60 calories.
MacDonald’s Big Mac 34 grams of fat 590 calories KFC Original Recipe Chicken Thigh 25 grams of fat 360 calories Pizza Hut Personal Pan Pizza with cheese 28 grams of fat 630 calories Subway Veggie Delite Sandwich 230 calories 3 grams of fat Wendy’s Deluxe Garden Salad 6 grams of fat 110 calories Soft drink (250 ml or 1 cup) 110 calories 0 grams of fat
For comparison, you can check out the amount of fat and calories in other kinds of foods. Download Health Canada’s “Nutrient Value of Some Common Foods” (Search Health Canada’s website www.hc-sc.gc.ca.) or search the Canadian Health Network for more nutrition information at www.canadian-health-network.ca.
Source: Fast Food Nutrition Fact Explorer (www.fatcalories.com)
7
888888 NUTRITIOUS
8
Eating
3 servings of milk products. Foods like yogurt, cheese, milk and ice cream are especially important for young people because they help build strong bones.
888888 Food is the fuel for fun. The right fuel means you can have more fun with your friends.
5 servings of vegetables and fruits. Fruits, juices and vegetables give you vitamins and minerals. (The more you eat, the better!)
An easy way to remember the right balance is to use the
5-5-3-2 guide. This is the
8
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So what’s the key to the right fuel? Variety and balance. Eat a variety of foods from different food groups, but don’t over-do any of them.
2 servings of meat and alternatives. Fish, eggs, beans and tofu, as well as all kinds of meats, give you protein to build muscles.
minimum number of servings you need each day.
5 servings of grain products.
Other foods, like cookies, candies, chips and pop, are fun to eat, but it’s best to eat them in small amounts, or save them for special occasions.
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That’s foods like rice, bread and pasta. High-fibre and whole grain choices are best.
WHAT’S A SERVING?
You may not get to choose everything you eat, but when you are choosing your own snacks and lunches, go for variety and balance.
88888888888 88888888888 Recommended Daily Servings
Grain products 5-12 Vegetables and fruits 5-10
Measure
Handy guide
125 ml
2 soup ladles of dry cereal or 1 slice of bread. About the size of an apple or half a cup of juice, half a cup of veggies or about the size of a small fist. About a cup of milk or a little over half a cup of yogurt or a piece of cheese the size of 4 dice About the size of your palm (not counting fingers or thumb), or a deck of cards.
8888888888 8888888888 Milk products 3-4
125 ml
250 ml of fluids 175 ml of solids
Meat and alternatives 50 to 100 grams 2-3
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How many servings did you eat today?
Grain products:________________ Vegetables and fruits: __________ Milk products:_________________ Meat and alternatives: _________ Other: _______________________
HOW CAN YOU EAT WITH VARIETY AND BALANCE WITH YOUR FRIENDS?
You can make this with only a little help from an adult. In addition to tasting great, home-made pizza includes foods from all the food groups: a crust made with flour (grain products), tomato sauce and veggies (vegetables and fruits), low fat cheese (a milk product) and toppings like lean ground beef, chicken, ham, shrimp or canned tuna (meat and alternatives).
Watch out for high fat item s like s ome cheese s and m eats on froz en and restaur ant piz za!
You can also add Italian spices if you like them. They add flavour, but they don’t count as a serving.
Now make your own
(but get permission first, of course)
• You can get frozen pizza crusts in the supermarket, or use flat breads like pita or naan. (Look for whole wheat versions. They’re tastier and more nutritious.) • If you use frozen crust, defrost it first. Some have to be baked. Ask an adult to help with the baking. • Spread some tomato sauce over the whole pizza crust. • Sprinkle on some herbs if you are using them. • Slice your favourite fresh veggies as thin as you can. Try fresh tomatoes, sweet onions, mushrooms, red or green peppers or spinach. • Sprinkle a little cheese all over the pizza. Use a low-fat cheese like part-skim mozzarella. • Arrange a few slices of low-fat pepperoni, or some small chunks of chicken or tuna. • Get an adult to put the pizza in the oven (190ºC or 375ºF) and bake it until the cheese gets bubbly and starts to turn brown (20 to 30 minutes). • Take the pizza out of the oven (ask for help), let it cool and share slices around. To make it more fun, get a variety of different toppings ready. Invite your friends to make up their own pizza. They can each make a mini pizza on pita bread, or make a section of a large pizza. 9
Active Living
Did you know? Want to stay healthy? Choose active play every day! What active play can you do with your friends? Games, sports, dance, exercise – practically anything!
Scientists say young people should get 90 minutes of physical activity a day. Sounds like a lot, but it includes walking to school and doing physical activities like walking the dog, raking leaves, shovelling snow, carrying the groceries and playing at recess. You can add up activities that you do for at least 10 minutes at a time when they make your heart beat faster! Canada has just written a new physical activity guide for youth. It gives the details about being active. You can get a copy at Health Canada’s website (http://www.hc-sc.gc.ca/hppb/paguide).
Hint:
Active play is part of good
To make active play even more fun, do it with friends. Check off any activities you have tried with your friends.
health. Scientists say people
• Walking to school, to the park, or to a friend’s house . . . . .
need three different kinds of
• Jogging or roller blading . . . . . . . . . . . . . . . . . . . . . . . . . . .
physical activity:
• Biking, skating or skateboarding . . . . . . . . . . . . . . . . . . . . .
•
Endurance activities make you breathe deeper, make your
• Organized sports like soccer, hockey, volleyball, baseball or ringette . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .
heart beat faster and make you
• Swimming, diving or water sports . . . . . . . . . . . . . . . . . . . .
feel warm.
• Rowing, canoeing or kayaking . . . . . . . . . . . . . . . . . . . . . . . • Bowling or curling . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .
•
•
Flexibility activities keep your
• Golfing or hiking . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .
joints moving.
• Skiing, snowboarding, snowshoeing or tobogganing . . . . . .
Strength activities build your
• Classes like hip hop, aerobics, gymnastics or yoga . . . . . . . .
muscles and bones.
• Tennis or badminton . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . • Tai chi or martial arts . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .
Play games that build your endurance, flexibility and strength every day.
• Dancing, hop scotch or jumping rope . . . . . . . . . . . . . . . . . • Wall-climbing or trampoline jumping . . . . . . . . . . . . . . . . . . Choose a variety of these activities, and you’ll get activities for strength, endurance and flexibility.
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Try to play for at least 10 minutes at a time without stopping. For the most benefit, make sure that at least 30 minutes of your daily activity is vigorous – that is, activity that makes you breathe hard and makes your heart beat fast. If you’re sweating, that’s a sign of vigorous activity.
A health CHALLENGE: Do physical activities like jogging or jumping rope with a friend. Then time your friend. See who can be active longest. Try to increase your time by five minutes each week.
Stretching Can you choose healthy food and save money to spend on a new game or CD? Check this out: HEALTHY SNACK Banana 250 ml chocolate milk Total cost for snack
49 cents 89 cents $1.48
your dollars
SWEET SNACK Chocolate bar Pop Total cost for snack
89 cents 99 cents $1.88
Savings per day: 40 cents ($1.88 – $1.48 = .40) Savings per week: $2.80 ($.40 X 7 days = $2.80) Weeks to save enough for a new CD: 6 These healthy food choices can save you enough to buy more than eight new CDs in a year. Compare the prices where you live, and see what you can buy for yourself when you make the healthy choice.
Cost of a healthy snack
__________
Minus: Cost of a sweet snack
__________
Equals: Savings per day
__________
Times 7: Savings per week
__________
11
Exploring for oil Try this:
People need oil in their food choices – oil carries important nutrients and gives you energy. But many people eat too
✖
Get several different types of food, such as an apple slice, a potato chip, a piece of chocolate, a piece of sandwich meat or cheese.
✖
Cut open a brown paper bag and lay it on a tray or a sheet of plastic (to keep the experiment from staining anything).
✖
Spread out the pieces of food on different parts of the sheet of paper. Draw a circle around each one and label it. Set the tray in the sun or a warm room for 30 to 60 minutes.
✖
Remove the food and look closely at each circle. Do they look different? Which foods do you think have more oil in them?
✖
If you’re not sure, wipe a small amount of margarine in a corner of the same paper. Compare the food marks in the circles with the mark from the margarine. Which ones look like the margarine mark?
much, or they eat the wrong kinds. The best are plain liquid oils from plants like canola, corn or olives and fish oils. Oils that turn solid, like hard margarine and animal fats, aren’t as healthy, so keep them to a minimum. Many foods have hidden oil. Cakes, burgers and fries often have more oil in them than you think. Can you invent a way to tell if there is oil in food using just
The foods that leave the greasiest mark on a piece of paper usually have the most oil in them. How can you use this test to make healthy food choices?
a sheet of paper?
12
Here’s something you can do with your friends.
Set up stations around the neighbourhood or playground. Make up signs that say what to do at each station. You could try some of these: • Run around a tree • Climb through a box • Lift a weight
It’s FUN. It’s a CHALLENGE. Set up a neighbourhood obstacle course!
• Throw a ball into a bucket • Do ten sit-ups • Skip 20 times
Remember to keep the course safe. It’s no fun if you and your friends get hurt. Try this for a variation: Map your course. Make up symbols for different kinds of activities. Use the symbols to show the activity you have to do in one location or to go from one place to another. Here are some examples: • A dotted line for running • A dashed line for hopping
Challenge your friends to see who can go through the course the fastest. After practicing, see who can improve their time the most. Or, try this at school and challenge another class.
13
• A line of circles for somersaults • A line of X’s for jumping jacks If you map the course, you can challenge your friends to run a mystery route around your neighbourhood.
Ask Mr. Muscles Dear Mr. Muscles My friends and I like to be active, but there’s no gym around here. What can I do? -Flummoxed, Faraway Lake, Manitoba Dear Flummoxed Simple - make your own home gym. • Clear a space on the floor at least three or four metres in every direction. If you have a spare carpet, lay it down there. Make sure you have room to the ceiling if you will be skipping or lifting weights. Get a friend to hold your feet while you do sit-ups and crunches. Run in place, do jumping jacks and push-ups. • Get light dumbbells – from about 0.5 to 2.5 kg (one to five pounds). You can also use cans or tetrapaks of soup or juice, or make some weights by filling small water
Dear Mr. Muscles
bottles with water. Stand against a wall to keep your back straight. Keep your elbows at your sides against the wall
I can’t do it! How can I do 90 minutes of physical activity a day? I have my ballet practice, I have to feed the dog, I have to babysit my brother. Plus I have school and my friends. I’ll go crazy if I try to fit in more! -Crazed, Craigellachie, B.C.
and lift the weights slowly up to your shoulders, then lower them. Do lots of repetitions. Don’t lift anything more than 2.5 kilos (5 pounds) without expert advice. • Get a skipping rope, or make one. Adjust the length so that it comes up to your armpits when you stand on it. Practice skipping for ten minutes at a time. This is great for your heart. Try rope tricks and different patterns.
Dear Crazed Too bad you have to go to school, eh? But don’t worry, 90
• Do some stretches for flexibility -- touch your toes, do
minutes is nothing, because you can count all those other
side bends.
activities you do. Ballet practice is physical activity. Who
There you go: your own, inexpensive gym!
takes the dog for a walk? If you do, that’s good physical
Check out your library or scan through the links for the
activity, especially if you run with the dog and throw things
Physical Activity Guide links on Health Canada’s Internet
for it to catch. When you babysit, do active things with
site for examples of exercises to do in your home gym
your brother – play catch, go swimming, biking, skating,
(www.hc-sc.gc.ca/hppb/paguide). Add music for
things you both enjoy. Walk or bike to school. When you
entertainment and an old couch for friends to wait for
meet your friends, get active doing things you all enjoy.
their turn and you’ve got practically everything a coach
— Mr. Muscles
could want. — Mr. Muscles
Now it’s your turn! Make up your own question. Then pretend you’re Mr. Muscles and answer it. 14
Jason knew his friend Jennifer was going too far. She liked risking things. But this time, Jason could see that she was pushing the limits. BMXing on logs and narrow paths was one thing, but when the logs led to a steep drop-off, Jason knew she was not ready for it. “It’s too dangerous,” he told her. “If you slip, you’ll hurt yourself.” “C’mon, I can do it,” she said. “Maybe, but what if you can’t?” he replied. “You’re my friend. I can’t let you do it.” “Cut it out, I want to try,” she told him. “I don’t want to be visiting you in the hospital,” he said. “Let’s find somewhere else.” What would you do if your friend wanted to do something dangerous? Naturally, you’d want to stop him or her. No-one wants their friends to get hurt or sick. But people do watch their friends start to smoke. Everyone knows that smoking is dangerous, especially for young people. (The sidebar shows why.) Shouldn’t young people help their friends live smoke-free? Here are some good reasons why you should: • You’ll help your friend avoid serious health problems, now and in the future. • You could stop your friend from being addicted to tobacco for life. Young people get addicted faster than adults. • Your friend may be secretly hoping that someone will tell him or her when to stop. • You could stop your friend from getting your other friends to smoke (and sharing harmful second-hand smoke with them, too). • You and your friends can spend more time together having fun if you don’t have to hide tobacco smoke. • Your friend’s second-hand smoke is harming you! • Smoking means the tobacco companies have won – they now have your friend hooked! What could you say to a friend who is thinking of smoking? 15
Live Smoke-Free • Tobacco smoke contains over 4,000 chemicals. Many of them are harmful, and over 70 can cause cancer. • Smoke from someone else’s cigarette can be even more dangerous, because it is not filtered. Smokers can hurt their friends’ health. • Young people’s lungs are more sensitive than adults’ lungs. The tar in smoke poisons your lungs. • Carbon monoxide in smoke blocks oxygen from getting to the lungs. It makes you get more tired when you are playing active games. • Nicotine in tobacco can clog blood vessels and damage your heart. HeartSmart® Kids don’t smoke. • Tobacco companies are controlling you through advertising that hooks you into smoking for life.
TO THE
Want one, you guys?
Yuck. Last time I tried one, I was sick to my stomach. Me, too. You get used to it.
LU NG S And it tastes gross.
I know, I know but it chills me out.
Woooaaahhh!
Where are we?
Hey... we shrank again. And from the look of these big spongy sacks, I’d say we’re in somebody’s lungs!
Wow! Hey, listen to that drumbeat.
Someone must be playing the drums!
That’s not drums, you goof, that’s the heart pumping blood to the lungs.
16
Hey, look at that big pink tunnel. Hey! What’s that? It’s like a big black tornado - coming straight at us!
Yeah, that’s the bronchial tube. It’s how the air gets in. There’s another one in the other lung.
It’s smoke! Quick,hide!
Cough, hack... It stinks!
Hack, gasp... Aacckk! I can’t breathe!
We must be in Shelby’s lungs!
Hey, listen ... Shelby’s heart’s beating faster. Is she having a heart attack?
Yikes! It’s really racing. And look, Justin. The tube thing is closing up!
No... but the nicotine in the smoke makes the blood vessels smaller, so her heart has to beat harder to pump the blood.
Yeah, I know. The carbon monoxide in the smoke makes the airways swell up, so less air gets in.
Gasp!
17
Look - the smoke is going out now. Whew!
Tar? You mean like what they pave roads with? Sort of. Yeah... but look what it left behind. Yuck!
Gases in the smoke condense and turn into tar and coat the lungs.
Tar.
Oh no, here comes another cloud of smoke! Quick, hide!
We can’t let her do this to herself.
Hey!
Gross! Cough...hack... gasp...
Woah...here we go!
Yeah, Shel. We just saw how gross your lungs are. They’re black and tarry.
They are?
And they smell.
And your heart is working too hard.
Shelby, you’ve got to stop!
18
Way to go, Shel!
Oh, I know I should quit, but We don’t want you to get sick.
Oh, all right. It makes me feel yucky anyway.
One Month Later...
Hey, guys, thanks a bunch.
Getting me to quit. I feel so much better. No more yucky taste. No more stinky breath. I must’ve been nuts.
For what?
Well, I hope you’d do the same for us.
Well, now that you mention it, I’ve been meaning to talk you about that haircut, Justin. It’s got to go...
The End
It doesn’t add up A Canadian survey found some surprising
facts:
Only one out of four young Canadians (aged 15 to 19) smoke. Almost two out of three have never smoked. One in ten young Canadians tried smoking and already quit by the age of 19. The percentage of young people who smoke has been falling for over 20 years. Almost every adult who smokes had their first cigarette as a teenager. Most people who avoid smoking as a teen can avoid it for life. Forty per cent of Canadian youth who smoke say their friends were the most important reason they started. Twenty per cent of young Canadian smokers get their cigarettes from older friends.
Can you think of a reason why young people help their friends to smoke when most people don’t smoke, and smoking is dangerous to their friends’ health? Some people don’t care about the risks they take. But every year in Canada, over 1000 people die from diseases caused by other people’s cigarette smoke! Is this a way to treat your friends? 19
Word
What What’s’s Word? the the
Calories Grain Fruit Vegetable Milk Meat
Variety Balance Endurance Flexibility Strength Active
Muscles Heart Health Walking Soccer Shovelling Obstacles
Gym Jump Rope Smoke Free Tobacco Chemicals Oxygen
Balance
Instructions:
Fill in the word puzzle and find the mystery destination. 1. Thirteen of the words in the box above will fit into the answer grid. Use the clues below to choose the correct words. There is one clue for each column. 2. Write the word you choose in the answer grid, starting at the top of a column and going down. (Some words will not fill in all the spaces.) The first word is filled in for you. 3. When you have the right words in each column, you will be able to find the name of a place to find a good variety of food choices. Circle the destination you find.
6. Strength-building activities help you build these. 7. With one of these at home, you can exercise any time you want. 8. This game is good for your endurance because you have to chase a ball. 9. Athletes do this to keep in shape.
Nicotine Lung
10. Healthy eating, active living and staying smoke-free are good for _____ _____. 11. When you live like this, you won’t get tar in your lungs. 12. Cigarette smoke contains over 4,000 __________. 13. This substance in tobacco can damage your heart.
Heart
Calories
Clues:
Answers to Crazy Quiz pg. 24: 1 – a; 2 – b; 3 – a; 4 – b; 5 – c; 6 – c; 7 – b; 8 – a.
1. Rice, bread and pasta come from this food group. 2. This food is good for your teeth and bones. 3. Many fast foods have hundreds of these. 4. Choose foods with variety and __________ for good nutrition. 5. For endurance, flexibility and strength, choose __________ play every day.
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Is a heart-healthy future in your stars? Read on. Aries (March 21 - April 19) You are very sensitive right now, Aries, and you know others need your help. It’s tough, but think of what you can do to help your friends make the right decisions and feel good about themselves. Taurus (April 20 - May 20) Your warm and friendly nature makes this a good time to make new friends, Taurus. Try inviting someone new for a friendly afterschool game where you can both work off some energy.
Virgo (August 23 - September 22) Your friends appreciate the time you spend with them, Virgo, but don’t let them control your life. Take care of your own health and school work, and you will have more energy to share with your friends. Libra (September 23 - October 22) It may be time for you to re-think your game, Libra. Rather than saying “yes” to please everyone, your emotional and physical health sometimes need a firm “no.”
Gemini (May 21 - June 21) Worries might be making you edgy, Gemini. Physical activity will calm you down, even a quick walk around the block. Then you will be able to relax more with friends.
Scorpio (October 23 - November 21) You’re usually a careful thinker, Scorpio, but be open to new things, too. Maybe try a new kind of fruit or sandwich for lunch or a new physical game. Just keep your usual good judgement alert.
Cancer (June 22 - July 22) Are you using friendship with others to avoid what you know is right, Cancer? Keep focused on real health goals like healthy food choices and avoiding tobacco smoke.
Sagittarius (November 22 - December 21) Are you ready for something new, Sagittarius? Is there a club or after-school activity you’ve been interested in? Go for it and see how it fits a healthy lifestyle.
Leo (July 23 - August 22) A change is in the air, Leo! Get set to make the healthy choices – gather information about nutrition, active living and tobacco so you’ll be ready when the time comes.
Capricorn (December 22 - January 19) You know how to make the right choices, Capricorn. Maybe you won't get busted for slacking off, but could you live with yourself? That's the real issue. 21
Aquarius (January 20 - February 18) Tell it like it is, Aquarius. Anything less than honesty wastes your time. Kids who can't handle the truth don't belong in your league. Get real health information from reliable sources and act on it. Pisces (February 19 - March 20) Stop standing in the shadow of someone popular, Pisces. Real friends will like you for who you are. Make your own choices for good health even if it isn’t easy.
Write horoscopes for members of your family giving them healthy advice.
SNAPPY Comebacks Sometimes it feels like it isn’t cool to make the healthy choice when your friends are doing other things. A little humour can turn things around. What could you say to make a joke of these scenes?
You’re drinking milk? That’s for babies.
Right,and babies grow into athletes, like me!
Have a cigarette. We’ve all had one
We can’t play games where you have to run, because you get all sweaty.
You’ve probably all been grounded, too, but I don’t need that.
Let’s get some pop and chips after school.
Your Comeback:
Your Comeback:
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Create a funny story with your friends. Ask them to give you a word to fill in the blanks below, but don’t let them see the story. Write the words in the blanks. Then read the story back. How does it sound?
Susan’s Sports Day Susan was helping to plan Sports Day at her school. She wanted to play lots of different games, so she asked her friends what they liked to do. Jim said he liked because he liked to kick a
across the
OUTDOOR GAME
SPORTS ITEM
Mary said she liked the
because she could use a
INDOOR GAME
. PLACE TO PLAY
SPORTS ITEM
to bat
into the bleachers. Toby said he didn’t like any sports because they made TYPE OF BALL
his
feel BODY PART
. SENSATION
Susan said, “You guys are a great help. Now what should we have for a healthy snack?” Mary said a(n)
was best because you could mix it with TYPE OF FRUIT
and A HEALTHY DRINK
make smoothies. Toby said a(n)
makes a good snack when it’s cut into a A VEGETABLE
. A SHAPE
Jim said healthy snacks are only fun if you have them with lots of
and A MILK PRODUCT
. A GRAIN PRODUCT
“I love to make plans with you,” Susan told them. “Now what will we do if one of the adults wants to smoke?” Susan’s friends agreed that anyone who smoked should be sent to A PLACE
and told to wash their mouth out with
A LIQUID
.
“Okay,” Susan said. “Now we just need to choose the prizes.” “The first prize should be a ,” Mary said. “The second prize should be a COLOUR
,” ADJECTIVE
OBJECT
OBJECT
Jim said. “We won’t need a third prize,” said Toby. “After all the games and snacks, people will feel so
that they will just want to go to FEELING
.” PLACE
23
HeartSmart®
CRAZY QUIZ Choose the right answers to see how much you know about heart health.
1
On average, a young person’s heart beats: a) Faster than an adult human’s heart. b) Faster than a speeding bullet. c) Faster than a gorilla’s heart.
2
In one hour, an average person’s heart pumps enough blood to fill: a) A bucket. b) A bathtub. c) A swimming pool.
What is it? A
Which of these is not an
5 example of active living? a) Playing games that use many different muscle groups. b) Playing activities that make you feel warmer and breathe harder. c) Playing games that give your heart a rest.
B
people should try to 6 6 Young be physically active: a) At least once or twice a week. b) While their computer boots up. c) At least 30 minutes each day.
C
four food groups are: smoke is 3a) The Grain products; vegetables 7 Second-hand harmful because: and fruit; milk products; meat and alternatives. b) Chips and burgers; pop; cookies and cakes; and pizza. c) Sweet; sour; salty; and bitter.
4 The 5-5-3-2 guideline reminds you: a) How many calories you need at each meal. b) How many servings to eat from each food group. c) How many plates of food to eat in a day.
a) Only the smokers’ friends breathe it. b) You are breathing tobacco smoke which contains over 4000 chemicals. c) Your friends stink when they smoke.
8 8 A pack of smokes costs: a) About the same as a movie matinee. b) About the same as a jumbo can of rat poison. c) About the same as a walk with a friend.
See page 20 for answers
www.heartandstroke.ca 1-888-HSF-INFO (1-888-473-4636) The Heart and Stroke Foundation thanks CIBC for providing funds to make the production of this magazine possible. This support does not imply an endorsement by the Foundation of the products or services of CIBC.
Answers: A. This is what healthy lungs look like – clean and pink. They take oxygen from the air and feed it to your blood system. You wouldn’t want it any other way. B. This is from a smoker’s lungs. Tar and other gunge from cigarette smoke sits in their lungs. It poisons the tissue and blocks them from passing oxygen on. No wonder smokers cough so much. C. Cancer – the poisons in cigarette smoke kill some tissues, and cause uncontrollable growths. The sooner smokers quit, the more healthy their lives will be. 23140322