"The guide of good life"

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Good practices for health.hJ lifest_hJle

GOOD Pl cACTICES FOR HEALTHY LIFESTYLE Governamental measures: Free lunch (and fruit/vegetables) in most public schools;

O O Two times a year, people collect garbage from florests/­ public spaces as a tradition.


Sports: Open gym's and stadiums where you can practice multiple sports and be active;

O In big cities there's plenty of bike tracks (People starting to use more bikes than cars);

0 Plenty of free organized marathons over the year.


O 0

Latvia is a country with plenty of forests and clean air. Some good Latvian habits: In Latvia people collect tea and herbs (collect-dry-store­ drink/medical use); People usually collect, pickle and store food so it can last longer; You can't easily find fast food restaurants, and usually people cook their own food; You can rent a Land for personal use where you can grow fruits and vegetables.

Cooking - Greek Traditional Recipes During this week we ate homemade food that was made by Dimitra, the cooking ladie from Camping Hania. T he food was based on the Mediterranean Diet that is traditional Crete family food and it was made with a lot of love. To make the food we mostly used olive oil and a lot of vegetables.

Gemista (filled peppers and tomatoes) Ingredients * 5 large tomatoes * 5 large green bell peppers (you may also use zucchini or eggplant) + 1 small green pepper * 10-12 tablespoons un-cooked short or medium grain rice (do not use long grain) * 8 zucchini * 1 onion * 2 pounds potatoes * 7 garlic cloves * 1 tablespoon oregano * 2 tablespoons dry mint * 4 tablespoons fresh parsley * 1 tablespoon tomato paste * cloves-whole * allspice - whole * 1 1/2 cup olive oil * lemon juice * salt/pepper


�-� Erasmus+


Cooking - Greek Traditional Recipes Trahana was made by Dimitra. She made it at her home. It's a traditional food for greek people to eat in the morning and in cold days. It was made from a goat milk and cheese.

Trahana (soup of fermented milk) Ingredients * 2 tablespoons butter * 4 cups water * � cup sour trahana * 6 ounces feta cheese, crumbled * 1/3 cup milk, I use whole milk * salt to taste, optional


Instruction 1. Melt butter in a medium-sized pot over medium-high heat until lightly browned (be sure to keep a close eye on it, so it doesn't burn); 2. Stir in the water, trahana, and a pinch of salt; 3. Bring to a boil, then reduce the heat to low and simmer for fifteen minutes, stirring occasionally to prevent the trahana from sticking to the bottom. The trahana will absorb a lot of the water and will be soft; 4. Add the milk and feta and cook for an additional five minutes, stirring occasionally; 5. Remove from heat and let rest for five minutes; 6. Taste and add more salt if necessary; 7. Serve with crusty bread and enjoy!

Cooking - Greek Traditional Recipes

COOKING - GREEK TRADICIONAL RECIPES Moussaka (eggplant or potato based dish) Ingredients

* 6 tbsp olive oil * 3 medium aubergines, cut into 5mm rounds * 800g lamb mince * 1 onion, finely chopped * 2 fat garlic cloves, crushed * 3 heaped tsp dried oregano * 2 tsp ground cinnamon * 2 bay leaves * 200ml red wine * 400g can chopped tomatoes * 2 tbsp tomato puree * ½ tbsp light brown soft sugar * 550g Maris Piper potatoes, peeled and sliced into 5mm rounds

For the bechamel sauce Ingredients

* 40g unsalted butter * 40g plain flour * 450ml whole milk * 40g parmesan, finely grated * whole nutmeg, for grating * 1 large egg plus 1 yolk, lightly beaten * 2 tbsp tomato puree * ½ tbsp light brown soft sugar * 550g Maris Piper potatoes, peeled and sliced into 5mm rounds

Cooking - Greek Traditional Recipes Instruction

1. Heat a frying pan over a high heat. Drizzle 4 tbsp of the oil over the slices of aubergine and fry t1 . preparing the moussaka eggplants (aubergines) and potatoes, 2. preparing the lamb or beef tomato sauce, 3. preparing the bechamel sauce 4. And of course, assembling it and baking it until perfectly golden brown! You'll need to dirty up some pans, but the end result is well worth it!

Cooking - Greek Traditional Recipes Soutzoukakia (greek meatballs) Ingredients


For the meatballs (soutzoukakia) * 800g ground beef (28 ounces) * 4 cloves of garlic, minced * 2 eggs * 2 teaspoon of ground cumin (if you are a fan of cumin, try 3-4 teaspoons) * 1/2 teaspoon of cinnamon * 1/4 cup of olive oil * 5 slices of stale bread soaked in red wine and squeezed dry or 1 cup of breadcrumbs * salt and freshly ground pepper For the tomato sauce

* 3 cups tomato juice (passata) or tinned chopped tomatoes (800g or 28 oz) * 1 onion, grated * 1 cup red wine * 2 garlic cloves, minced * 1 tbsp tomato paste * olive oil * 1 tsp sugar * salt and freshly ground black pepper * 2 tsps cumin * 1 bay leaf

Cooking - Greek Traditional Recipes Instruction

1. Soak the bread in water for 10 minutes and discard the crust. Squeeze the water from the bread and mix with the mince, egg, garlic, cumin, cinnamon, salt, pepper and 1 small glass of the wine. The best results for mixing are always achieved by using your hands. 2. When properly mixed make long thin shapes, like fat cigars, about the length of your finger (around 15 of them), roll them in the flour and fry in the vegetable oil on medium heat, maki1ng sure that they are crisp all over. 3. In the meantime, put the olive oil in a saucepan and when it's warm, add the tomatoes and the rest of the wine. Cook slowly for 5 minutes, stirring and ensure it does not stick. 4. Add the Soutzoukakia as they come out of the frying pan, covering them with tomato sauce, add a little more water if needed, cover and cook slowly for 10 minutes. 5. Garnish with chopped parsley. With its rich sauce it can be served with plain white rice or mashed potatoes as a main dish. They also make great starters for a dinner party!

Cooking - Greek Traditional Recipes


Spanakorizo (spinach rise) Ingredients

* 1 pound (450 g) fresh spinach rinsed * Juice of half lemon * 1 onion chopped or 2-3 spring onions chopped * 2 ½ tablespoons olive oil plus more for drizzling * I teaspoon dry mint * 1-2 tablespoons chopped dill * 2/3 cups water * 1 /3 cup (60 g) medium grain rice * Salt/Pepper * 1 tablespoon tomato paste optional


1. In a large pot wilt the spinach with the lemon juice and 1 teaspoon olive oil. Set aside to drain; 2. In another pot saute the onion with the rest of the olive oil until soft; 3. Add the spinach, dry mint, dill and 2/3 cup warm water and bring to a boil; 4. Add the rice, salt (as needed) and pepper and simmer, cov­ ered for about 20 minutes until rice is soft. Add additional warm water as needed; 5. Serve warm or at room temperature with a squeeze of lemon juice and a bit of olive oil and feta.

Cooking - Greek Traditional Recipes Fasolada (greek white bean soup) Ingredients

* 1/2 kilo beans, white, medium sized * 1 level teaspoon(s) salt * 2 sprig(s) celery * 3 carrots * 1 onion * 5 clove(s) of garlic * 2-3 tablespoon(s) olive oil * 1 tablespoon(s) tomato paste * 3 bay leaves * 2 sprig(s) rosemary * 1 vegetable bouillon cube * 1 red apple * 2 liters water



Instruction 1. In a bowl, add the beans and fill it with enough water to completely cover them; 2. Add 1 levelled teaspoon of salt and gently stir. Allow them to soak for 8-12 hours; 3. When ready, drain and wash them well with very cold water; 4. Drain again and set aside; 5. Chop the celery into 1-2 cm pieces and chop the carrots into 1-2 cm rounds; 6. Coarsely chop the onion and thinly slice the garlic cloves; 7. Place a pot over medium heat and immediately add the olive oil and vegetables, without letting the pot get hot; 8. Saute for 15-20 minutes, until the vegetables soften while stirring occasionally; 9. When all of the juices have evaporated and the vegetables have softened, add the tomato paste and saute for 1 minute

while stirring; 10. Add the beans, bay leaves, rosemary, bouillon cube and the apple, whole. Adding the apple whole will help the soup thicken better. It will be removed when the soup is done;

�ll!W ii It is a fitness program that involves Latin based music and dance. The main goal is to do a cardio workout in a fun and enjoyable way. With different rhythms and moves you can create aerobic exercises that spot strength in various muscles. Fitness, flexibility and endurance are just a part of the things that zumba classes help to improve. There are different kinds of zumba classes, depending on the age, physical condition and motivation of each participants.


FITNESS Water Aerobics & Zumba


FITNESS Water Aerobics & Zumba Water aerobics: The water puts less stress on the joins and muscles; It helps to build strength; It helps to put less strain on the heart by moving blood around the body; It allows a grater range of motion; It helps preventing overheating during the practice.

Zumba: It is fun, so you are more likely to follow a constant routine; It is great for weight loss; It tones your entire body muscles; It boosts your cardiovascular health; It helps to destress; It improves coordination skills; It gets your aerobics on; It builds and anaerobic endurance.

�-� Erasmus+


�IIW ii FITNESS Volleyball

Fitness Volleyball is a game made up of two teams of six players. The ball is hit with hands over a net. A team scores a point when a ball hits the ground on the opposing team's side.

SKILLS Competitive teams master six basic skills: serve, pass, set, attack, block and dig. Each of these skills comprises a number of specific techniques that have been introduced over the years and are now considered standard practice in high-level volleyball. SERVE A player stands behind the inline and serves the ball, in an attempt to drive it into the opponent's court. The main objective is to make it land inside the court; it is also desirable to set the ball's direction, speed and acceleration so that it becomes difficult for the receiver to handle it properly. A serve is called an "ace" when the ball lands directly onto the court or travels outside the court after being touched by an opponent; when the only player on the server's team to touch the ball is the server. PASS Also called reception, the pass is the attempt by a team to properly handle the opponent's serve or any form of attack. Proper handling includes not only preventing the ball from touching the court but also making it reach the position where the setter is standing quickly and precisely. ATACK The attack, also known as the spike, is usually the third contact a team makes with the ball. The object of attacking is to handle the ball so that it lands on the opponent's court and cannot be defended. A player makes a series of steps (the "approach"), jumps, and swings at the ball. BLOCK Blocking refers to the actions taken by players standing at the net to stop or alter an opponent's attack.

�ll!W ii FITNESS Volleyball BENEFITS OF PLAYING VOLLEYBALL 1. Burns calories 2. Keeps a toned body Heightens the body's metabo lic rate 3. 4. Rejuvenates vital organs in the body 5. Improves the social attributes of an individual Reduces the stress and anxiety levels 6.


8. 9. 10. 11.

Minimizes the risk of obesity and gathering body fat

Improves muscle and nerve coordination Prevents osteoporosis Improves focus and concentration Improves speed and agility




FITNESS Outdoor Training Exercising in the fresh air embodies all the benefits of indoor training at the gym, like improving cardiovascular performance, muscular strength, and body flexibility. Additionally, it allows to gain extra perks. These include primarily a positive effect of green surroundings on human's mental health, achieving a state of calmness, relieving stress and anxiety, and connecting with one's natural, inner core. People who train outside tend to feel more free. They perceive workouts as

more enjoyable, revitalizing, and even slightly easier.

Outdoor training is differentiated by lack of workout machines and free weights. The main focus is put on utilizing purely body weight for resistance in exercises. Although one can improvise and use natural objects existing in the environment to create functional weights fallen trees, logs, branches, and stones. It is also great to incorporate benches in parks or outdoor workout stations designed specifically for calisthenics.

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�ll!W ii FITNESS Outdoor Training Full body workout with Tymon

Calisthenics workout:

1. Inclined push-ups on a bench, tree log or another elevated surface; 2. Declined push-ups on a bench, tree log or another lowered surface; 3. Dips on a bench with legs on the ground -> dips on parallel bars with legs in the air; 4. Pull-ups (emphasis on triceps) or chin-ups (emphasis on biceps) with legs on the ground (the more horizontal a body is to the ground, the harder it gets) -> pull-ups or chin-ups on a hanging bar, ropes or rings with body in the air; 5. Bench crunches (other elevated surfaces are welcome); 6. Knee raises and full leg raises while hanging on a bar or in the starting dip position on parallel bars; 7. Squats/explosive squats/jumping squats/Bulgarian split squats; 8. Walking lunges with an improvised weight (like a heavy stone); 9. Lateral jumps/tuck jumps over an obstacle (e.g. a long wood log horizontal to the ground). Number of repetitions and sets is modified according to a personal level. For example, beginners start with 3 sets 5 reps each, and advanced do up to 6 sets 15 reps each, also depending on the exercise type. The harder the workload, the less reps one needs to do to reach development goals.




Yoga stretching exercises with Sasha

Yoga is a tradition of health and spirituality evolved in the Indian culture . Yoga is a Sanskrit word that means UNION. It is also a Hindu spiritual and self discipline method of integrating the body, breathing and mind.

Yoga essentially involves:

Adopting simple to complex body postures (asanas) and maintaining the same for set period of time; Controlled breathing; Voluntary concentration of thoughts (meditation); Recital of phrases called mantras.

Doing this type of exercises by stretching the muscles makes them longer and more flexible. Stretching also helps to improve joint flexibility and keep muscle limber. The goal with our exercise was to wake up the body in the morning and to improve the range of motion which can reduce the chance of injury. The yogis system of health involves the exercise of all the types of muscles of the body. The main aim is to achieve the highest level of integration through the control of the modification of mind.

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Yoga stretching exercises with Sasha Beneficial effects of Yoga in the body:

Rejuvenation/ regeneration of cells of pancreas due to abdominal stretching during yoga exercise, which may increase utilization and metabolism of glucose in peripheral tissues, liver, and adipose tissues through enzymatic process. Muscular relaxation, development and improved blood supply to muscles might enhance insulin receptor expression on muscles causing increased glucose uptake by muscles and thus reducing blood sugar. Pranayama (yogic practice of focusing on breath) modifies various inflatory and delfatory lung reflexes and interacts with central neural element to bring new homeostasis in the body.


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�-� Erasmus+


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