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Exercise Makes Us Stronger and Fitter

For all ages daily exercise is essential for good health.However,this should  be built up gradually, starting with 30 minutes of exercise a day. You can split the 30 minutes into three, ten minute chunks. This way you can fit it in round your other daily activities.

Exercise helps the body by:

*strengthening the heart
*expanding the lungs
*preventing getting over-weight
*boosting energy, making us feel less tired
*making us feel better and happier
*improving fitness and making us perform better
*helping waste products leave the body quicker
*helping us sleep better

Do's and Dont's of Exercise

Do: 1.Drink plenty of water before and during exercise. The body loses a lot of water through sweat which needs to be replaced.

Don't: 1.Over-exercise - we must be careful not to hurt the body.

Interesting Facts and Short notes about Nose

The nose is the organ of smell and is part of the peripheral nervous system. The external part of the nose lies above the roof of the mouth.

Does Your Nose Grow With Age?

Yes,Nose and Ears continues to grow as we age.

This is because our nose and ears are made of a plastic-like stuff called cartilage which continues to grow until the day we die unlike bones which stop growing after puberty.

Does Your Nose Grow With Age?

The nose consists of:

*external meatus - triangular-shaped projection in the center of the face

*external nostrils - two chambers divided by the septum
*septum - made up primarily of cartilage and bone and covered by mucous membranes. The cartilage also gives shape and support to the outer part of the nose.
*nasal passages - passages that are lined with mucous membranes and tiny hairs (cilia) that help to filter the air
*sinuses - four pairs of air-filled cavities that are also lined with mucous membranes
It can spread germs and cause bloody noses.So it is important not to pick your nose.

Nutrients and our Body

Each of the nutrients play vital role in keeping our body healthy and also provides extra energy when we're doing something active.

 1 - Carbohydrates
Examples of food containing carbohydrates:  1.Potatoes  2.Pasta 3.Cereal 4.Rice 5.Bread 6.Noodles
How do carbohydrates help the body?
Carbohydrates help fuel the body by providing energy. When we exert the body with activities such as running or playing sport the body uses up large amounts of energy. We have to make sure we balance the energy that goes out, with food and water that comes into the body. We can replace lost energy by eating foods rich in carbohydrates and drinking plenty of water.

You can increase your carbohydrates by:

*always having a breakfast

*having thick sliced toast like whole grain bread

*eating brown rice or pasta

*having boiled potatoes rather than chips which are cooked in fats

2 - Vitamins & Minerals

Examples of food containing vitamins and minerals:

    a. FRUITS  Apples Peaches Strawberries Grapes Pears Kiwi Bananas Oranges Cherries

    b.VEGETABLES     Carrots Cauliflower Onions Peas Cabbage Spinach        
Fruits basket

How do vitamins and minerals help the body? Fruit and vegetables are packed full of vitamins, minerals and fibre that help protect the body from illness.

You can increase your vitamins and minerals by:

*drinking a glass of pure fruit juice 

*eating fruit 

*having a fruit salad 

*eating vegetables or salad 

3 - Calcium

Examples of food containing calcium:

Milk Cheese Yoghurt Fromage Frais  
How does calcium help the body?
Calcium is a mineral that is good for strengthening your bones and teeth. It also helps the nerves and muscles in the body work.

You can increase your calcium by:

*taking a cereal for breakfast with extra milk

*having a yoghurt after your evening meal

*adding a matchbox size piece of cheese to your pack-lunch box

 4 - Protein

Examples of food containing protein:

Chicken Lentils Beans Meat Soya Fish Eggs  
How does this nutrient help the body? Protein is good for the body as it helps to build and repair cells and muscles.

You can increase your protein by:

*choosing lean meat or chicken

*eating at least two servings of fish a week

*having beans or lentils with meat or as a meat free meal

 5 - Fats & Sugars

Examples of food containing fats and sugars:

  Fats: Cheese Margarine Whole Milk Butter Fat on Meat and Poultry

Hidden Fats and Sugar Cake Crisps Sweets Chocolate Biscuits Fast Foods - Chips, Fried Rice, Sausage Rolls Ice-Cream Fizzy Drinks Do fats help the body? Fats give the body energy for growth, but we need to make sure we eat the right amount as too much fat can be bad for us.

Is sugar good for us? We can actually do without sugar, but it makes things taste nicer. Too much sugar in our diets can damage our teeth. When we eat and drink foods that have high amounts of sugar, acids are produced in the mouth by bacteria that live in the plaque on the surface of the teeth. These acids begin to dissolve the enamel and this leads to tooth decay.

Choosing The Right Food

Think Before You Eat! We need to make sure we eat a balanced diet so that the body gets all the nutrients it requires. By making just a few small changes to what we eat, we can help our body grow, and protect it against future illness.

Interesting Facts about Throat

The throat is a ring-like muscular tube that acts as the passage way for air, food, and liquid. The throat also helps in forming speech.

Facts about Throat
Did You Know?

You can massage your ears,to get rid of throat itching.

Sounds crazy?
Wonder how it is possible?

If you feel your throat is itching,just pull your ears and massage it.As a result,it will stimulate the nerves in the ears. Then it will trigger a reflex in the throat causing a tiny muscle to spasm in your throat and cures the annoying itch!

Parts of a Throat

* The Pharynx is a muscular tube lying behind the nasal cavity and mouth, carrying air from the nose toward the larynx and food from the mouth toward the esophagus. 

* Larynx - houses the vocal cords and is crucial to speech and breathing. The larynx also serves as a passageway to both the trachea (windpipe to the lung) and the esophagus (canal to the stomach).

* Epiglottis - located above the larynx and works with the larynx and vocal cords to push the food into the esophagus, therefore keeping food from entering the windpipe.

* The Trachea (windpipe) is a tube made of muscles and cartilages, carrying air from the larynx to bronchi.

IMAGE : Persian Poet Gal

Tonsils and Adenoids - made up of lymph tissue and are located at the back and the sides of the mouth. They protect against infection, but generally have little purpose beyond childhood.

How to select food from different Food Groups?

Food can be divided into different groups. We need to eat from each of the groups to stay healthy. Food also gives the body the energy it needs for all growth and repair of our body, normal body functions like our heartbeat, breathing, and for activities such as walking, riding a bike, swimming,skateboarding or playing football.

Different Food Groups

 Food Groups
 Food Groups


2.Bread,Other Cereals&Potatoes


4.*Foods Containing Fat

*Foods Containing Sugar

5.Milk & Dairy Foods

How to select food from different Food Groups

It is important that we eat the right amounts of food from each of the groups. It’s a bit like building blocks – we have to balance the blocks carefully to make sure we get the correct nutrients, otherwise the body will not work properly. The biggest proportion of our food should come from bread, potatoes and cereal, and fruit and vegetables. Milk and dairy foods, and meat, fish or alternatives should follow this. Only small amounts of food containing fats and sugars should be eaten.

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