SEAHEALTH CALENDAR - Tune up your seahealth
SEAHEALTH CALENDAR 2009/2010 For the next 12 months we shall be following the daily routines of Bent, Olga and Enrico. All three work at sea. We want to inspire the three to use the best fuel for the body, boost their health and get the machinery going - all 600 muscles in the body. Give your body the best fuel Your body needs the right fuel, the highest octane and in careful doses. The body’s fuel and energy requirements are calculated in calories. A man 180 cms high and weighing 80 kg needs 2500 calories a day. If you eat more, you need to take that much more exercise so as not to put on weight. ? Did you know that 10 liquorice sweets give you 400 calories, a small hamburger 200 calories while a large potato only gives you 80 calories. Two slices of wholemeal crisp bread with two slices of ham contain about 145 calories whereas just three Digestive biscuits give you 219 calories. Tips It is best to spread the calories across your three main meals and three snacks. Roughly chopped vegetables, rye bread and for example oat cereal fills you up but contains few calories. Water is an important fuel and contains no calories. NOVEMBER 2009 MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY Todos Todos los los Santos Santos ARR DEP 44 PILOT ARR DEP 26 PILOT ARR DEP 27 PILOT ARR DEP 28 ARR DEP 29 PILOT PILOT ARR DEP 30 PILOT ARR DEP 31 PILOT 01 Araw ng mga Patay ARR DEP 45 PILOT ARR DEP 02 PILOT ARR DEP 03 PILOT ARR DEP 04 ARR DEP 05 PILOT PILOT ARR DEP 06 PILOT ARR DEP 07 PILOT 08 Mortens Aften Aften Mortens ARR DEP 46 PILOT ARR DEP 09 ARR DEP 47 PILOT PILOT 10 ARR DEP 16 ARR DEP 48 PILOT ARR DEP PILOT PILOT 11 ARR DEP 17 ARR DEP 23 PILOT ARR DEP PILOT PILOT 12 PILOT ARR DEP 18 ARR DEP 24 ARR DEP 13 ARR DEP 19 PILOT ARR DEP 25 PILOT ARR DEP PILOT 26 PILOT 14 ARR DEP 20 ARR DEP PILOT PILOT ARR DEP PILOT PILOT 15 ARR DEP 21 ARR DEP 27 PILOT PILOT 22 ARR DEP 28 PILOT 29 Kaarawan Kaarawan ni ni Bonifacio Bonifacio ARR DEP 49 PILOT ARR DEP 30 PILOT ARR DEP 01 PILOT ARR DEP 02 DK ARR DEP 03 PILOT PILOT ARR DEP 04 PILOT ARR DEP 05 PILOT 06 PH Giv din krop det bedste brændstof Din krop har brug for brændstof, i bedste oktan og afstemte doser. Kroppens brændstof og energibehov opgøres i kalorier. En mand på 180 cm og 80 kg skal have 2500 kalorier om dagen. Spiser du mere, skal du bevæge dig tilsvarende mere for ikke at tage på i vægt. Vidste du at 10 stykker lakridskonfekt giver dig 400 kalorier, en lille hakkebøf 200 kalorier og en stor kartoffel kun giver dig 80 kalorier. To skiver groft knækbrød med to skiver hamburgerryg indeholder ca. 145 kalorier mens bare 3 Digestive kiks giver dig 219 kalorier. Tips Det er bedst at fordele kalorierne på tre hovedmåltider og tre mellemmåltider. Grove grøntsager, rugbrød og f.eks. havregryn mætter rigtig godt og indeholder få kalorier. Vand er et vigtigt brændstof og indeholder ingen kalorier. Bigyan ang katawan ng pinakamahusay na panggatong Ang iyong katawan ay nangangailangan ng panggatong, na may pinakam ahusay at pinakamataas na uri. Ang gatong na ito at lakas ng pangangatawan ay masusukat sa kalorya. Ang isang tao na may taas na 180 cm at may timbang na 80 kg ay nangangailangan ng 2500 kalorya sa isang araw. Gusto mong kumain pa ng marami, kailangan mo na mas kumilos pa kung ayaw mong tumaba. Alam mo ba 10 pirasong kendi ay nagbibigay ng 400 kalorya, ang maliit na tumpok ng giniling na baka ay 200 kalorya at ang isang malaking patatas ay 80 kalorya lamang. Dalawang hiwa ng tinapay na may palamang manipis na hiwa ng karne ay may 145 kalorya, pero ang 3 pirasong biskwit o galyetas ay nagbibigay ng 219 kalorya. Tips Pinakamainam na hati-hatiin ang kalorya sa tatlong pagkain (almusal, pananghalian at hapunan) at tatlong meryenda. Gulay, brownbread at halimbawa oatmeal ay mainam na makabusog at kakaunti ang kalorya. Tubig ay napakaimportanteng panggatong at walang kaloraya. MERRY CHRISTMAS DECEMBER 2009 MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY Kaarawan ni Bonifacio ARR DEP 49 PILOT ARR DEP 30 PILOT ARR DEP 01 ARR DEP 02 PILOT ARR DEP 03 PILOT PILOT ARR DEP 04 PILOT ARR DEP 05 PILOT 06 Sankt Lucia ARR DEP 50 PILOT ARR DEP 07 ARR DEP 51 PILOT PILOT 14 PILOT PILOT 21 PILOT 15 PILOT 09 PILOT 22 29 UK ARR DEP 10 PILOT ARR DEP 16 PILOT ARR DEP ARR DEP 28 ARR DEP ARR DEP ARR DEP ARR DEP 53 08 ARR DEP ARR DEP 52 PILOT ARR DEP 23 PILOT PILOT 17 PILOT PILOT 70 g pistachios 70 g raisins 70 g almonds Peel of 2 lemons Mix all the ingredients. Shape into 4 sticks, 3 cm wide, 25 cm long. Place on baking paper and bake at 180° C for 15 min. Remove, cut crosswise and bake again at 150° C for 10 min. Serving tips: Serve as snacks or biscuits. Alternative ingredients: You can use pistachios and almonds if you leave out the apricots and raisins. 18 PILOT 2. juledag ARR DEP ARR DEP ARR DEP 24 PILOT PILOT Araw ng Bagong Taon Nytårsdag ARR DEP ARR DEP ARR DEP 31 PILOT PILOT ARR DEP 12 ARR DEP Araw ng Pasko Juledag DK Biscotti 5 eggs 500 g flour 400 g cane sugar 1 tbsp. baking powder 70 g dried apricots PILOT Bisperas ng Pasko Juleaften Bisperas ng Bagong Taon Nytårsaften 30 11 ARR DEP Araw ng Kabayanihan ni Dr. Jose Rizal PILOT ARR DEP 25 PILOT PILOT 13 ARR DEP 19 PILOT 20 ARR DEP 26 ARR DEP 01 PILOT PILOT 27 ARR DEP 02 PILOT 03 PH Biscotti 5 æg 500 g mel 400 g rørsukker 1 spsk. bagepulver 70 g tørrede abrikoser 70 g pistacienødder 70 g rosiner 70 g mandler skal af 2 citroner Alle ingredienserne røres sammen. Formes som stænger, 4 stk., 3 cm bredde og 25 cm lange. Lægges på bagepapir og bages ved 180° C i 15 min. Tages ud og skæres på tværs. Bages igen ved 150° C i 10 min. Serveringsforslag: Kan serveres som snacks eller kage. Alternative råvarer: Du kan bruge pistacienødder og mandler, hvor abrikoser og rosiner udelades. Biscotti 5 itlog 500 g harina 400 g asukal 1 kutsarang baking powder 70 g pinatuyong aprikot 70 g pistachios 70 g pasas 70 g almonds Balat ng 2 limon Paghalu-haluin ang lahat ng mga sangkap. Hubugin ito ng 4 na sticks (palito), 3 cm ang lapad, 25 cm ang haba. Ilagay sa baking paper at ihurno sa 180°C ng 15 minuto. Alisin, hiwain sa buong at muling ihurno sa 150°C ng 10 minuto. Paraan ng Paghahain: Ihain bilang snack o biskwit. Panghaliling mga sangkap: Maaaring gumamit ng pistachios at almonds kung aalisin mo ang aprikots at pasas. Three large and three small ones a day It is best for you to top up your energy six times a day. Three main meals and three snacks. That way you ensure your body gets a constant flow of energy. Snacks give you a feeling of being pleasantly full and help you not eat so much at your main meals. ? Did you know that What you decide to eat is very important. A handful of dried fruit contains about 60 calories while a muffin has as many as 450 calories. A carrot contains approx. 60 calories – five small ‘Tuc’ or Ritz crackers contain 88 calories. If you keep your waist at less than 94 cms for men and 80 cms for women, you cut the risk of developing Type II diabetes and cardiovascular disease? Tips When you eat several small meals every day, you have less appetite for sweet things. In fact, you are keeping your blood sugar level constant. If you want something sweet, try a slice of rye bread with a chocolate wafer or make do with just half a slice of cake. JANUARY 2010 MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY Araw ng Bagong Taon Nytårsdag ARR DEP 53 PILOT ARR DEP 28 ARR DEP 1 PILOT PILOT 04 PILOT 11 PILOT 05 PILOT 18 PILOT 12 PILOT PILOT PILOT 19 PILOT 06 PILOT 31 PILOT 13 07 PILOT 14 PILOT 21 PILOT 08 PILOT PILOT 28 PILOT 02 PILOT 15 PILOT 09 PILOT 16 PILOT PILOT 10 PILOT 17 ARR DEP 23 ARR DEP 29 03 ARR DEP ARR DEP 22 PILOT ARR DEP ARR DEP ARR DEP PILOT DK PILOT PILOT ARR DEP ARR DEP ARR DEP ARR DEP 27 01 ARR DEP ARR DEP 20 PILOT ARR DEP ARR DEP ARR DEP ARR DEP 26 ARR DEP ARR DEP ARR DEP ARR DEP 25 30 ARR DEP ARR DEP ARR DEP 4 PILOT PILOT ARR DEP ARR DEP ARR DEP ARR DEP 3 28 ARR DEP ARR DEP 2 PILOT ARR DEP PILOT 24 ARR DEP 30 PILOT 31 PH Tre store og tre små hver dag Du har bedst af at tanke kroppen op med energi seks gange dagligt. Tre hovedmåltider og tre mellemmåltider. Så sikrer du din krop løbende tilførsel af energi. Mellemmåltider giver dig en god mæthedsfornemmelse og hjælper til, at du ikke spiser for meget til hovedmåltiderne. Vidste du at Det betyder meget, hvad du vælger at spise. En håndfuld blandet frugt indeholder ca. 60 kalorier, mens en muffin indeholder hele 450 kalorier. En gulerod indeholder ca. 60 kalorier, mens fem små Tuc-kiks indeholder 88 kalorier. Hvis du holder din taljeomkreds under 94 cm som mand og 80 cm som kvinde, mindsker du risikoen for at udvikle type 2 diabetes og hjertekarsygdomme? Tips Når du spiser mange små måltider dagligt, får du mindre lyst til søde sager. Du holder nemlig dit blodsukker konstant. Hvis du har lyst til søde sager, så prøv et stykke rugbrød med pålægschokolade eller nøjes med et halvt stykke kage. Tatlong malaki at tatlong maliit na araw-araw Makabubuti sa iyo na punuin ng lakas ang pangangatawan ng anim na beses sa araw-araw. Tatlong pagkain at tatlong meryenda. Nang sa gayon ay nakakasiguro ka ng sapat na lakas sa maghapon. Ang meryenda ay nagdudulot sa iyo ng bahagyang kabusugan at tumutulong na hindi ka makakain ng sobrang dami sa oras ng pagkain. Alam mo ba Napakahalaga ang pagpili ng iyong kakainin. Ang isang dakot na prutas ay may 60 kalorya, ngunit ang isang muffin ay may 450 kalorya. Ang isang karot ay may 60 kalorya, ngunit ang limang maliliit na Tuc biscuit ay may 88 kalorya. Kung kaya mong pangalagaan na ang iyong baiwang ay di lalampas ng 94 cm kung ikaw ay lalaki at 80cm sa babai, ay lumiliit ang puwang na magkaroon ka ng diabetes type 2 at sakit sa puso. Tip Kapag kumakain ka ng madalas ngunit unti-unting pagkain sa araw-araw, ay di mo masyadong hahanapin ang matatamis na bagay. Kaya napapangalagaan mo ang iyong blood sugar. Kung gusto mo namang kumain ng matamis, ay subukan mong kumain ng brown bread na may tsokolate, o maging kontento ka sa kalahating hiwa ng cake. Push-ups go straight to your brain Using your body makes it stronger. It is all a matter of taking exercise in your daily routines and using the opportunities that are available. Also when you are working. Exercise boosts your brain power, too. ? Did you know that Regular physical activity reduces the risk of developing high blood pressure and heart disease. Exercise prevents stress and keeps your brain young. Exercising for just half an hour a day significantly boosts your concentration and mental ability. Tips Try using a pedometer (step counter). 10,000 steps a day is what we are aiming for. At www.seahealth.dk you can find suggestions for taking exercise aboard. FEBRUARY 2010 MONDAY ARR DEP 5 PILOT ARR DEP 01 ARR DEP 6 PILOT TUESDAY PILOT ARR DEP 02 ARR DEP 08 PILOT WEDNESDAY PILOT ARR DEP 03 ARR DEP 09 PILOT THURSDAY ARR DEP 04 PILOT ARR DEP 10 FRIDAY PILOT ARR DEP 05 ARR DEP 11 PILOT PILOT SATURDAY PILOT ARR DEP 06 ARR DEP 12 PILOT SUNDAY Fastelavn PILOT 07 ARR DEP 13 PILOT 14 Araw ng People Power ARR DEP 7 PILOT ARR DEP 15 ARR DEP 8 PILOT PILOT ARR DEP 16 ARR DEP 22 PILOT PILOT ARR DEP 17 ARR DEP 23 PILOT ARR DEP 18 PILOT ARR DEP 24 19 ARR DEP 25 PILOT DK PILOT ARR DEP PILOT PILOT ARR DEP 20 ARR DEP 26 PILOT PILOT 21 ARR DEP 27 PILOT 28 PH Armbøjninger går lige i din hjerne Du styrker din krop, når du bruger den. Det gælder om at bevæge sig i dagligdagen og bruge de muligheder, der er. Også når du er på arbejde. Motion styrker også din hjerne. Vidste du at Regelmæssig fysisk aktivitet nedsætter risikoen for at udvikle forhøjet blodtryk og sygdomme i hjertet. Motion forebygger stress og holder hjernen ung. Blot en halv times daglig motion øger din koncentrationsevne og mentale styrke væsentligt. Tips Prøv at bruge en skridttæller. 10.000 skridt om dagen er sagen. På www.seahealth.dk kan du finde træningsvejledninger til motion om bord. Push-up ay mainam sa utak Pinapalakas mo ang iyong katawan, kung ginagamit mo ito. Kailangan gumalaw ka sa araw-araw at samantalahin mo ang lahat ng pagkakataon para dito. Kahit na ikaw ay nasa trabaho. Ang mosyon o pag-galaw ay nagpapalakas ng iyong utak. Alam mo ba Ang regular na aktibidad ng katawan ay nagpapaliit ng peligro sa pagkakaroon ng mataas na blood pressure at sakit sa puso. Ang pagkilos o mosyon ay pumipigil ng stress at nagpapabata ng utak. Kahit na kalahating oras na mosyon araw-araw ay nagpapasigla sa iyong konsentrasyon at nagpapalakas ng iyong kaisipan. Tip Subukang gumamit ng steps counter, 10,000 hakbang sa isang araw ang ating kailangan. Sa www.seahealth.dk ay mababasa ang gabay sa pagmo-mosyon. Top up your water Your body needs at least 1½ litre of liquid daily. So cut down on the sugary drinks and use the water tap more. Water is the most important source of liquid for the body. ? Did you know that 1 can of cola contains the equivalent of 16 sugar lumps. 1 glass of freshly squeezed fruit juice contains 12 sugar lumps. 1 glass of mixed Ribena contains 8 sugar lumps. 1 glass of water contains 0 sugar lumps. Coffee and tea are fine, but you should drink mostly water. Light soda gives less calories, but all soda damages the teeth. Soda has the same level of acid as vinegar. Tips Put ice cubes in your water or frozen fruit such as strawberries, blackcurrants or raspberries. Or cut slices of fresh citrus fruits, watermelon or peaches and add them to the water. MARCH 2010 MONDAY ARR DEP 9 PILOT ARR DEP 01 ARR DEP 10 PILOT PILOT PILOT 08 PILOT 02 PILOT PILOT 09 PILOT 03 10 PILOT 04 PILOT PILOT 11 PILOT PILOT 05 18 PILOT PILOT 12 PILOT 06 PILOT PILOT 07 ARR DEP 13 ARR DEP 19 SUNDAY ARR DEP ARR DEP ARR DEP PILOT SATURDAY ARR DEP ARR DEP ARR DEP 17 FRIDAY ARR DEP ARR DEP ARR DEP 16 THURSDAY ARR DEP ARR DEP ARR DEP 15 WEDNESDAY ARR DEP ARR DEP ARR DEP 11 TUESDAY PILOT 14 ARR DEP 20 PILOT 21 Palmesøndag ARR DEP 12 PILOT ARR DEP 22 ARR DEP 13 PILOT PILOT ARR DEP 23 ARR DEP 29 PILOT PILOT ARR DEP 24 ARR DEP 30 PILOT 31 ARR DEP 25 PILOT PILOT Huwebes Santo Skærtorsdag Biyernes Santo Langfredag ARR DEP ARR DEP 01 PILOT DK PILOT ARR DEP 26 PILOT ARR DEP 27 PILOT 28 Påskedag ARR DEP 02 PILOT ARR DEP 03 PILOT 04 PH Vand dig selv Din krop har brug for minimum 1,5 liter væske om dagen. Men skær ned på ”de søde knald” og skru op for vandhanen. Vand er den allervigtigste kilde til væske for kroppen. Vidste du at 1 dåsecola indeholder 16 sukkerknalder. 1 glas friskpresset juice indeholder 12 sukkerknalder. 1 glas færdigblandet Ribena indeholder 8 sukkerknalder. 1 glas vand indeholder 0 sukkerknalder. Kaffe og te er fint, men du skal drikke mest vand. Light-sodavand giver dig færre kalorier, men al sodavand skader tænderne. Sodavand har samme syreindhold som eddike. Tips Kom isterninger eller frossen frugt i vandet, eksempelvis jordbær, solbær eller hindbær. Eller skær skiver af friske citrusfrugter, vandmelon eller ferskner og kom dem i vandet. Tubigan ang katawan Ang iyong katawan ay nangangailangan ng pinakamababa ay 1.5 litro na likido sa isang araw. Pero kailangan na bawasan ang mga inuming matamis at dagdagan ang pag-inom sa poso. Tubig ang pinakaimportanteng likido sa ating katawan. Alam mo ba 1 lata ng cola ay may 16 na sugar pops 1 baso ng pinigang fresh juice ay may 12 sugar pops 1 basong tinimplang Ribena ay nay 8 sugar pops 1 basong tubig ay walang sugar pop Kape at tsaa ay ok lang pero mas mainam na uminom ng maraming tubig. Light soda water ay nagbibigay ng kaunting kalorya, pero lahat ng soda water ay nakakasira ng ngipin. Soda water at suka ay may kaparehong dami ng asido. Tip Maglagay ng yelo o frozen na prutas sa tubig, halimbawa strawberries, sun berries or hindberries, o haluan ng hiniwang citrus fruits, watermelon o peaches ang tubig. Six a day is good for you 600 g or about six pieces of fruit and vegetables a day sounds a lot. But it is easy enough. Make it easy for yourself and choose fruit or vegetables for each of your six meals. That way you get essential vitamins, more energy and you will find it easier to keep your weight down. ? Did you know that 5-12 percent of all cases of cancer and 10-20 percent of cardiovascular disease could be prevented if everyone were to eat 600 g fruit and vegetables a day. You get just as many vitamins from frozen vegetables as from fresh vegetables. Tips Carrot, cucumber or pepper sticks make an excellent snack. And they taste great with a little dip. You can replace a piece of fruit or vegetables with juice. But only one piece because juice does not give you all the healthy bits of the fruit. APRIL 2010 MONDAY ARR DEP 13 PILOT TUESDAY ARR DEP 29 PILOT WEDNESDAY ARR DEP 30 PILOT 31 THURSDAY Biyernes Santo Langfredag ARR DEP ARR DEP 01 PILOT 2. påskedag PILOT PILOT SATURDAY SUNDAY Påskedag ARR DEP 02 PILOT ARR DEP 03 PILOT 04 Araw ng Kagitingan Danmarks besættelse ARR DEP 14 FRIDAY Huwebes Santo Skærtorsdag ARR DEP 05 PILOT ARR DEP 06 PILOT ARR DEP 07 ARR DEP 08 PILOT PILOT ARR DEP 09 PILOT ARR DEP 10 PILOT 11 Dronningens fødselsdag ARR DEP 15 PILOT ARR DEP 12 ARR DEP 16 PILOT PILOT 13 ARR DEP 19 ARR DEP 17 PILOT ARR DEP PILOT PILOT 14 ARR DEP 20 ARR DEP 26 PILOT ARR DEP PILOT PILOT 15 PILOT ARR DEP 21 ARR DEP 27 ARR DEP 22 PILOT 29 PILOT DK 16 ARR DEP ARR DEP 28 PILOT ARR DEP PILOT PILOT ARR DEP 17 ARR DEP 23 PILOT 24 Araw ng Manggagawa Arbejderbevægelsens internationale kampdag ARR DEP ARR DEP 30 PILOT 18 ARR DEP Store Bededag PILOT PILOT PILOT 25 ARR DEP 01 PILOT 02 PH Seks hver dag er godt for dig 600 gram eller ca. seks stykker frugt og grønt om dagen lyder af meget. Men det kan sagtens lade sig gøre. Gør det nemt for dig selv og vælg frugt eller grønt til hver af dine seks måltider. På den måde får du vigtige vitaminer, mere energi og lettere ved at holde vægten. Vidste du at 5-12 procent af alle kræfttilfælde og 10-20 procent af tilfælde af hjerte-kar-sygdomme kan undgås, hvis alle spiser 600 gram frugt og grønt om dagen. Der er lige så mange vitaminer i grøntsager fra frysediskens poser som i dem på grønthandlerens hylder. Tips Stave af gulerødder, agurk og peberfrugt er alle tiders mellemmåltid. Og som snack med lidt dip. Et stykke frugt eller grønt kan erstattes af juice. Men kun et stykke, for i juice får du ikke alle frugtens gode indholdsstoffer med. Anim sa araw-araw ay makabubuti sa iyo 600 gr o mga anim na pirasong prutas at gulay sa isang araw, ang daming pakinggan, pero kayang kainin ito. Maging madali sa iyong sarili at piliin ang prutas at gulay sa bawat isa sa anim na beses na pagkain. Sa ganoong paraan ay makuha mo ang mga importanteng bitamina, karagdagang lakas at madaling pag-kontrol ng timbang. Alam mo ba 5-12 porsyento ng lahat ng kaso ng cancer at 10-20 porsyento ng sakit sa puso ay maiiwasan, kung ang lahat ay kakain ng 600 gr na prutas at gulay sa isang araw. Parehong maraming bitamina ang makukuha sa mga frozen na gulay at sa mga sariwa na mabibili sa tindahan. Tip Karot, pipino at pepper fruit ( siling paraka) ay napakainamna meryenda, na pwedeng gawan ng sawsawan. Isang pirasong prutas o gulay ay pwedeng palitan ng juice. Pero isang piraso lamang, dahil hindi mo nakukuha sa juice ang lahat ng importanteng sangkap ng prutas. Turning up the taste makes you full and light Good, tasty food does more than satisfy your sense of taste. It also fills you up more. You have less desire for unnecessary calories when you have had a good meal. ? Did you know that Food that is really tasty stimulates your senses of smell, sight, hearing and taste. There are now two versions of Seahealth’s Food at Sea cookbook – one in Danish/English and one in English/ Filipino. Order from www.weilbach.dk or view some of the recipes at www.seahealth.dk. Tips Try combining various kinds of taste when putting food on to your plate - salt, bitter, sweet and sour. Something sweet might be dried or fresh fruit in a salad. Zip up your food with various spices, lean dressings or lowfat marinades. This also applies to your snacks between meal times. MAY 2010 MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY Store Bededag ARR DEP 17 PILOT ARR DEP 26 PILOT ARR DEP 27 PILOT ARR DEP 28 ARR DEP 29 PILOT PILOT SATURDAY SUNDAY Araw ng Manggagawa Arbejderbevægelsens internationale kampdag ARR DEP 30 PILOT ARR DEP 01 PILOT 02 Danmarks befrielse ARR DEP 18 PILOT ARR DEP 03 PILOT ARR DEP 04 PILOT ARR DEP 05 ARR DEP 06 PILOT PILOT ARR DEP 07 PILOT ARR DEP 08 PILOT 09 Kristi Himmelfartsdag ARR DEP 19 PILOT ARR DEP 10 PILOT ARR DEP 11 PILOT ARR DEP 12 ARR DEP 13 PILOT PILOT ARR DEP 14 PILOT ARR DEP 15 PILOT 16 Pinsedag ARR DEP 20 PILOT ARR DEP 17 PILOT ARR DEP 18 PILOT ARR DEP 19 ARR DEP 20 PILOT PILOT ARR DEP 21 PILOT ARR DEP 22 PILOT 23 2. pinsedag ARR DEP 21 PILOT ARR DEP 24 PILOT ARR DEP 25 PILOT ARR DEP 26 ARR DEP 27 PILOT PILOT ARR DEP 28 PILOT ARR DEP 29 PILOT 30 Grundlovsdag ARR DEP 22 PILOT ARR DEP 31 PILOT ARR DEP 01 PILOT ARR DEP 02 ARR DEP 03 PILOT DK PILOT ARR DEP 04 PILOT ARR DEP 05 PILOT 06 PH Fuld skrue på smagen gør dig mæt og let God og velsmagende mad gør mere end at tilfredsstille dine smagssanser. Den mætter også mere. Lysten til overflødige kalorier bliver mindre, når du har nydt et godt måltid. Vidste du at Mad, der smager af meget, stimulerer både lugte-, syns-, høreog smagssansen. Kogebogen Food at Sea fra Seahealth findes nu i to versioner - en på dansk/engelsk og en på engelsk/filippinsk. Du kan bestille den på www.weilbach.dk eller se nogle af opskrifterne på www.seahealth.dk. Tips Prøv at kombinere forskellige smagsnuancer, når du øser mad op på din tallerken: Det salte, det søde, det sure og det bitre. Det søde kan fx være tørret eller frisk frugt i salaten. Pift maden op med forskellige krydderier, magre dressinger eller lette marinader. Det gælder også dine tre mellemmåltider. Ang malasang pagkain ay nakakabusog Ang masarap na pagkain ay di lamang nagbibigay ng kontento sa iyong panlasa, kundi mas nakakabusog din. Ang pagnanasa na makakain ng mas maraming kalorya ay lumiliit, kung nasiyahan ka sa pagkain. Alam mo ba Ang pagkain, na malasa, ay nagpapasigla ng pang-amoy, paningin pandinig at panlasa. Ang cookbook na Food at Sea mula sa Seahealth ay matutunghayan sa dalawang salin – isa sa danish/english at isa sa english/ pilipino. Pwede kang umorder nito sa www.weilbach.dk o tingnan ang paraan ng pagluluto sa www.seaheath.dk Tip Subukin na paghalu-haluin ang ibat-ibang lasa ng pagkain sa iyong plato: Maalat, matamis maasim at mapait. Ang matamis ay pwedeng halimbawa ang tuyo o sariwang prutas sa salad. Sangakapan ang pagkain ng sari-saring spices, dressing o bahagyang inatsara. Pati na rin ang tatlong meryenda. Cheat your snack-o-meter When our mouths get bored and the energy level hits the rocks, we feel the need for snacks. Choose snacks that are crunchy, satisfy your sweet tooth and are good and filling. You can have all this without crisps and wine gums. ? Did you know that Snacks containing fibre from cereals, fruit and vegetables stimulate digestion and fibre helps prevent constipation. Popcorn might often seen as a better choice than other chips but it contains more than 500 calories if you eat the contents of a large cola container. That is 1/5 of a man’s daily calorie requirement. Tips Cut fruit and vegetables into slices and sticks. It makes it look more tempting. Go for nuts and fruit and products with little or no sugar when you want a snack or a sweet. Seahealth’s cookbook, Food at Sea contains recipes for delicious snacks. You can find them at www.seahealth.dk JUNE 2010 MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY Grundlovsdag ARR DEP 22 PILOT ARR DEP 31 ARR DEP 23 24 PILOT ARR DEP 01 PILOT ARR DEP 07 08 PILOT Valdemarsdag og Genforeningsdag ARR DEP ARR DEP 14 PILOT 02 ARR DEP Araw ng Kalayaan PILOT PILOT ARR DEP PILOT PILOT 03 PILOT ARR DEP 09 ARR DEP 15 ARR DEP 04 ARR DEP 10 PILOT ARR DEP 16 PILOT ARR DEP PILOT 17 PILOT 05 ARR DEP 11 ARR DEP PILOT PILOT ARR DEP PILOT PILOT 06 ARR DEP 12 ARR DEP 18 PILOT PILOT 13 ARR DEP 19 PILOT 20 Sankt Hans aften ARR DEP 25 PILOT ARR DEP 21 ARR DEP 26 PILOT PILOT ARR DEP 22 ARR DEP 28 PILOT PILOT ARR DEP 23 ARR DEP 29 PILOT ARR DEP 24 PILOT ARR DEP 30 25 ARR DEP 01 PILOT DK PILOT ARR DEP PILOT PILOT ARR DEP 26 ARR DEP 02 PILOT PILOT 27 ARR DEP 03 PILOT 04 PH Snyd dit snack-barometer Når munden keder sig, og energiniveauet falder, får vi lyst til snacks. Vælg snacks, der knaser, stimulerer din søde tand og ligger godt i maven. Alt det kan du få uden chips og vingummi. Vidste du at Snacks, der indeholder fibre fra korn, frugt og grønt, fremmer fordøjelsen, og fibrene er med til at forebygge forstoppelse. Popcorn, der ofte anses for et bedre valg end andre chips, indeholder over 500 kalorier, hvis du spiser, hvad der kan være i et stort colabæger. Det er 1/5 af en mands daglige kaloriebehov. Tips Skær frugt og grønt ud i skiver og stave. Så virker det mere indbydende. Gå efter nødder og frugt samt de sukkerfrie eller sukkerreducerede produkter, når du har lyst til slik eller snacks. Kogebogen Food at Sea fra Seahealth indeholder opskrifter på lækre snacks. Du kan finde dem på www.seahealth.dk. Dayain ang iyong snack-barometer Kung tayo ay naglalaway at medyo gustong-gustong kumain. Piliin ang pagkain o snacks na mabigat sa tiyan at hindi makakasama sa ating ngipin. Alam mo ba Snacks na na naglalaman ng fiber mula sa mais, prutas at gulay ay mainam sa ating panunaw, at ang mga fiber nito ay mainam sa hindi nadudumi. Popcorn, na akala natin ay mas mainam kaysa chips ay may 500 kalorya kung kakain ka ng marami. Ito ay 1/5 ng kailangan kalorya ng isang tao. Tip Hiwain ang prutas ng nakakaakit tingnan. Kumain ng ,nuts, prutas at kung kakain ng candies o snacks ay piliin ang walang asukal o mababa sa asukal. Ang cookbook na Food at Sea mula sa Seahealth ay naglalaman ng mga sangkap ng mga masustansyang snacks. Ito ay makikita mos a www.seahealth.dk Invest at sea, harvest ashore Whether you are home or away, you benefit from exercise and training. Your muscles get bigger and stronger, as does your brain and your ability to solve problems. And finally, you can keep going longer. ? Did you know that Exercise helps prevent headaches and reduces the intensity and duration of migraines. Inactivity is just as dangerous as obesity or smoking. Inactivity is a specific risk factor for disease. Tips Use your time off duty aboard to strengthen your body. It will give you more energy and you will be fitter when you go ashore. Use the gym aboard or be creative and use your cabin for press-ups. Take part in some of the activities provided by the Danish Governments Seamen’s Service - visit www.hfv.dk or subscribe to the newsletter. JULY 2010 MONDAY ARR DEP 26 PILOT ARR DEP 28 ARR DEP 27 PILOT PILOT 05 PILOT 29 PILOT 12 PILOT 06 PILOT 30 PILOT 07 13 PILOT ARR DEP 20 PILOT 01 PILOT 08 PILOT 02 PILOT 15 PILOT PILOT 09 22 PILOT 03 PILOT 16 PILOT 10 PILOT 04 PILOT 11 ARR DEP 17 ARR DEP 23 PILOT ARR DEP ARR DEP ARR DEP PILOT PILOT SUNDAY ARR DEP ARR DEP ARR DEP ARR DEP 21 PILOT SATURDAY ARR DEP ARR DEP ARR DEP 14 FRIDAY ARR DEP ARR DEP ARR DEP ARR DEP 19 PILOT THURSDAY ARR DEP ARR DEP ARR DEP ARR DEP 29 PILOT WEDNESDAY ARR DEP ARR DEP ARR DEP 28 TUESDAY PILOT 18 ARR DEP 24 PILOT 25 Araw ng Iglesia Ni Cristo ARR DEP 30 PILOT ARR DEP 26 PILOT ARR DEP 27 PILOT ARR DEP 28 ARR DEP 29 PILOT DK PILOT ARR DEP 30 PILOT ARR DEP 31 PILOT 01 PH Investér til søs og høst i land Bevægelse, motion og træning giver dig fordele, både når du er ude og hjemme. Du får større og stærkere muskler, din hjerne styrkes, og din evne til at løse problemer forbedres. Og endelig bliver du mere udholdende. Vidste du at Motion forebygger hovedpine og nedsætter intensiteten og varigheden af migræneanfald. Inaktivitet er lige så farligt som overvægt eller rygning. Inaktivitet er en selvstændig risikofaktor for sygdom. Tips Brug fritiden om bord til at styrke din krop, og oplev mere overskud og en bedre fysik, når du træder i land. Brug motionsrummet om bord eller vær kreativ og brug kammeret til armbøjninger. Deltag i nogle af Handelsflådens Velfærdsråds aktiviteter – følg med i nyhedsbrevet eller på www.hfv.dk. Magtanim sa dagat at umani sa lupa Paggalaw, mosyon at pagsasanay ay nagdudulot ng kapakinabangan, sa labas at loob ng pamamahay. Ikaw ay magkakaroon ng malaki at malakas na kalamnan, ang iyong utak ay magiging matatag, at ang kakayanan mo sa paglutas ng problema ay magiging maunlad. At sa huli ikaw ay magiging masigasig. Alam mo ba Mosyon ay humahadlang sa sakit ng ulo, at nagpapababa ng sidhi at tagal ng pag-atake ng migraine. Ang kawalang- paggalaw ay delikado tulad ng sobrang timbang o paninigarilyo. Ang kawalang-paggalaw ay nagiging dahilan din ng mga sakit. Tip Gamitin ang libreng oras sa barko para pasilahin ang katawan, at para matamasa ang magandang kondisyon,kapag ikaw ay nasa lupa. Gamitin ang nakalaang kuwarto ng mosyon sa barko, o maging mapanlikha at gamitin ang silid tulugan para mag push-up. Lumahok sa aktibidad ng Merchant Mariners WelfareCouncil – subaybayan ito sa balita o sa www.hfv.dk Put a fence in your food Imagine your plate is divided into three like a Y. Meat, poultry, eggs, fish, cheese and fats should go into the smallest section. One of the two larger sections should be filled with bread, potatoes, rice or pasta, the other with fruit or vegetables. ? Did you know that Potatoes are an important source of vitamin C. Vitamins are still there, even after boiling. Potatoes contain fewer calories than rice per 100 g. Food that has lots of potatoes, rice, pasta, grains, fruit and vegetables helps protect you against being overweight, cardiovascular disease and some types of cancer. Tips Eat fish a couple of times a week – rye bread sandwiches with fish filling also count. Beans and broccoli fill you up more than cucumber and iceberg lettuce. AUGUST 2010 MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY Araw ng Iglesia Ni Cristo ARR DEP 30 PILOT ARR DEP 26 ARR DEP 31 PILOT PILOT 02 PILOT PILOT 09 PILOT 03 PILOT 28 PILOT 10 PILOT 04 PILOT 29 PILOT 11 05 PILOT 30 PILOT 12 PILOT PILOT 06 19 PILOT 31 PILOT 13 PILOT 07 PILOT 01 PILOT 08 ARR DEP 14 ARR DEP 20 PILOT ARR DEP ARR DEP ARR DEP PILOT PILOT ARR DEP ARR DEP ARR DEP ARR DEP 18 PILOT ARR DEP ARR DEP ARR DEP ARR DEP 17 ARR DEP ARR DEP ARR DEP ARR DEP 16 PILOT ARR DEP ARR DEP ARR DEP ARR DEP 33 27 ARR DEP ARR DEP 32 PILOT ARR DEP PILOT 15 ARR DEP 21 PILOT 22 Araw ng Kabayanihan ni Ninoy Aquino ARR DEP 34 PILOT ARR DEP 23 PILOT ARR DEP 24 PILOT ARR DEP 25 ARR DEP 26 PILOT PILOT ARR DEP 27 PILOT ARR DEP 28 PILOT 29 Araw ng mga Bayani ARR DEP 35 PILOT ARR DEP 30 PILOT ARR DEP 31 PILOT ARR DEP 01 ARR DEP 02 PILOT DK PILOT ARR DEP 03 PILOT ARR DEP 04 PILOT 05 PH Sæt hegn i din mad Forestil dig, at din tallerken er delt med hegn, så der står et Y. Kød, fjerkræ, æg, fisk, ost og fedtstof skal i den mindste indhegning. De to store indhegninger skal fyldes med brød, kartofler, ris eller pasta i den ene og grøntsager eller frugt i den anden. Vidste du at Kartofler er en vigtig kilde til C-vitamin. Vitaminerne bevares, selvom kartoflerne bliver kogt. Kartofler indeholder færre kalorier end ris pr. 100 gram. Mad, der er rig på kartofler, ris, pasta, gryn og frugt og grønt, beskytter mod overvægt, hjerte-kar-sygdomme og visse kræftformer. Tips Spis fisk et par gange om ugen – rugbrød med fiskepålæg tæller også. Bønner og broccoli mætter mere end agurk og icebergsalat. Bakuran ang iyong pagkain Ipalagay mo na na ang iyong plato ay nahahati ng bakod, na tulad ng Y. Karne, poltri: tulad ng manok, itlog,isda, keso at matataba sa maliit na bakuran. Ang isa sa dalawang malaking bakuran ay binubuo ng tinapay, patatas, bigas o pasta at sa pangalawa ay gulay at prutas. Alam mo ba Ang patatas ay isang importanteng pinagmumulan ng Vitamin-C, kahit ito ay luto na. Mas kakaunti ang kalorya ng patatas kaysa bigas sa bawat 100 gr. Ang mga pagkain na sagana sa patatas, bigas, pasta, grain , prutas at gulay ay humahadlang sa pagiging sobra ang bigat, sakit sa puso at sa ilang uri ng cancer. Tip Kumain ng isda dalawang beses sa isang linggo-ganun din ang pagkain ng brown bread na may palamang isda Sitaw at broccoli ay mas nakakabusog kaysa pipino at litsugas. Taste goes up in smoke When you go full ahead on taste, you feel full quicker and it is easier to keep your weight down. Smoking reduces your sense of smell and taste. As a smoker, you do not get the full taste experience from a meal. ? Did you know that 48 hours after your last cigarette, your sense of taste and smell is already returning. Just 20 minutes after your last cigarette, your blood pressure and pulse are returning to normal. Seahealth Denmark provides Quit Smoking services for ship-owners’ employees. Read more at www.seahealth.dk Tips Drink water. It cuts your need to eat and smoke. If you want to give up smoking, you will improve your chances of succeeding if you use such aids as nicotine chewing gum or patches. And they make it easier to keep your weight down. SEPTEMBER 2010 MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY Araw ng mga Bayani ARR DEP 35 PILOT ARR DEP 30 ARR DEP 36 PILOT PILOT 06 PILOT 13 PILOT 07 PILOT 20 PILOT 14 PILOT PILOT PILOT 21 PILOT 08 PILOT 02 PILOT 15 09 PILOT 16 PILOT 23 PILOT 10 PILOT PILOT 30 PILOT 04 PILOT 17 PILOT 11 PILOT 18 PILOT PILOT 12 PILOT 19 ARR DEP 25 ARR DEP 01 05 ARR DEP ARR DEP 24 PILOT ARR DEP ARR DEP ARR DEP PILOT DK PILOT PILOT ARR DEP ARR DEP ARR DEP ARR DEP 29 03 ARR DEP ARR DEP 22 PILOT ARR DEP ARR DEP ARR DEP ARR DEP 28 ARR DEP ARR DEP ARR DEP ARR DEP 27 01 ARR DEP ARR DEP ARR DEP 39 PILOT PILOT ARR DEP ARR DEP ARR DEP ARR DEP 38 31 ARR DEP ARR DEP 37 PILOT ARR DEP PILOT 26 ARR DEP 02 PILOT 03 PH Smagen går op i røg Når du sætter fuld skrue på smagen, føler du dig hurtigere mæt, og det er lettere at holde vægten. Rygning nedsætter din smagsog lugtesans. Som ryger opnår du ikke den fulde smagsoplevelse af et måltid. Vidste du at? 48 timer efter din sidste cigaret er din smags- og lugtesans på vej tilbage til dig. Allerede 20 minutter efter din sidste cigaret normaliseres blodtryk og puls. Seahealth tilbyder rederier hjælp til rygestop for de ansatte. Læs mere på www.seahealth.dk. Tips Drik vand. Det mindsker både ryge- og spisetrang. Hvis du vil stoppe med at ryge, så øges dine chancer, hvis du bruger hjælpemidler som nikotintyggegummi eller plaster. Hjælpemidler gør det også nemmere at holde vægten. Pagpapahalaga sa lasa Kapag pinahalagahan mo ang lasa ng pagkain, pakiramdam mo ay madali kang mabusog, sa gayon ay madaling bantayan ang timbang. Ang paninigarilyo ay nagpapababa ng panlasa at pang-amoy. Kung ikaw ay naninigarilyo ay hindi ma matatamasa ang buong sarap ng panlasa ng pagkain. Alam mo ba 48 oras makatapos ang huli mong paninigarilyo ay muling bumabalik ang dati mong panlasa. Makatapos lamang ang 20 minuto pagkatapos ng huli mong paninigarilyo ay nagiging normal ang presyon ng iyong dugo at pulso. Ang Seahealth ay nag-aalok sa mga shipping company ng tulong kung gustong itigil ang paninigarilyo ng mga empleyado. Basahin sa www.seahealth.dk Tip Uminom ng tubig. Binabawasan nito ang pananabik sa sigarilyo at pagkain. Kung ititigil mo ang paninigarilyo, ay makakatulong sa iyo ang paggamit ng nicotine chewing gum o nicotine plaster at mas madaling mapanatili ang timbang. Tips to make you healthy Check how much you know about better health. Answer the nine questions and scratch the squares in the box to get the right answer. 1. How many calories a day should an 80 kg man have? 2. How many calories are there in three Digestive biscuits? 3. How many meals should you have every day? 4. How many steps should you take every day? 5. How much water does the body need during the day? 6. How many sugar lumps are there in a glass of freshly squeezed orange juice? 7. Which letter should make an invisible fence on your plate to make the right balance of meat, potatoes and vegetables for your health? 8. When do you start to get your sense of taste and smell back after stopping smoking? 9. What is exercise also good for? 1. 2,500 3,000 3,500 2. 134 207 219 3. 3 4. 7,000 5. 1 litre 1½ litre 6. 4 8 12 7. S I Y 8. 4 10,000 6 12,000 2 litre 24 hours 48 hours 84 hours 9. The hair Sense of Ability to smell concentrate OCTOBER 2010 MONDAY ARR DEP 39 PILOT ARR DEP 27 ARR DEP 40 PILOT PILOT 04 PILOT 11 PILOT PILOT PILOT 18 PILOT 05 PILOT 29 PILOT 06 12 PILOT ARR DEP 19 PILOT 20 PILOT 07 PILOT 14 PILOT PILOT PILOT 21 PILOT 08 28 PILOT 02 PILOT 15 PILOT 09 PILOT 16 PILOT PILOT 10 PILOT 17 ARR DEP 23 ARR DEP 29 03 ARR DEP ARR DEP 22 PILOT ARR DEP ARR DEP ARR DEP PILOT PILOT SUNDAY ARR DEP ARR DEP ARR DEP PILOT DK 01 ARR DEP ARR DEP 27 PILOT SATURDAY ARR DEP ARR DEP ARR DEP ARR DEP 26 30 PILOT ARR DEP 13 FRIDAY ARR DEP ARR DEP ARR DEP ARR DEP 25 PILOT THURSDAY ARR DEP ARR DEP ARR DEP ARR DEP 43 28 ARR DEP ARR DEP 42 PILOT WEDNESDAY ARR DEP ARR DEP ARR DEP 41 TUESDAY PILOT 24 ARR DEP 30 PILOT 31 PH Tip 1. 2. 3. 4. 5. dig til et stærkt helbred Hvor mange kalorier skal en mand på 80 kilo have om dagen? Hvor mange kalorier indeholder tre Digestive kiks? Hvor mange måltider er det optimalt at få på en dag? Hvor mange skridt bør du gå hver dag? Hvor meget vand har kroppen brug for i løbet af en dag? 6. Hvor mange sukkerknalder indeholder et glas friskpresset appelsinjuice? 7. Hvilket bogstav skal forme et usynligt hegn på din tallerken, for at mængden af kød, kartofler og grønt er godt for helbredet? 8. Hvornår begynder smags- og lugtesans at vende tilbage efter rygestop? 9. Hvad er motion også godt for? Tip sa iyo para sa isang malakas na kalusugan 1. Ilang kalorya ang kailangan ng isang tao na may timbang na 80 kilo sa loob ng isang araw? 2. Ilang kalorya mayroon ang tatlong digestive bicuit ? 3. Ilang beses na pagkain sa isang araw ang pinakamabuti sa ating katawan? 4. Ilang hakbang ang dapat mong gawin sa isang araw? 5. Gaano karaming tubig ang kailangan ng katawan sa isang araw? 6. Gaano karaming sugar pops ang nilalaman ng isang basong pinigang sariwang orange juice? 7. Anong di nakikitang letra ang nakabakod sa iyong plato para malaman ang dami ng karne, patatas at gulay ang makabubuti sa iyong katawan? 8. Kailan nagsisimulang bumalik ang pang-lasa, at pang-amoy pagkatapos mong itgil ang paninigarilyo? 9. Saan makabubuti rin ang mosyon? SEAHEALTH / Søfartens Arbejdsmiljøråd Amaliegade 33B, 2nd floor 1256 Copenhagen K Denmark Phone +45 3311 1833 www.seahealth.dk Produced by: SEAHEALTH Printed by: KLS Grafisk Hus Design by: martinsonnedesign Illustrations: Lars-Ole Nejstgaard Text and coordination: Essencius
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