Skipping breakfast? No way!

Breakfast is an important meal of the day; however, more and more students start to skip their breakfast partially because they do not have enough time and have to rush to their schools in the morning. Skipping breakfast is a bad habit; it also causes many negative effects such as increasing weight and having difficulty in concentration for class.

In the past, many researchers did studies of how breakfast affects students’ performance in school. For example, the Iowa researchers found that boys could not pedal as hard or as long on a bicycle when they missed breakfast. However, other researchers such as Alfred Bender, profess or emeritus of nutrition and biochemistry at Queen Elizabeth College, London, pointed out that the effect had been influenced by the teachers’ expectation and hint to the students.

Nonetheless, other researchers are not so quick to abandon the importance of breakfast, especially for children. Developmental psychologist Ernesto Pollitt of the University of California, Davis, in his own work, Pollitt and coworkers measured the late-morning problem-solving abilities of 71 children who didn't eat breakfast. "It seems clear that although many abilities are not affected at all, children who don't eat breakfast have difficulty on attention tasks and on solving certain kinds of problems,' he says. (Resource: http://findarticles.com/p/articles/mi_m1175/is_v20/ai_4421936Breaking with breakfast - new research on effects of skipping breakfastPsychology Today, August, 1986 by Jeff Meer)

Pollitt was also able to detect changes in the blood glucose and insulin levels of the children who did not eat breakfast, suggesting a link to their problem-solving ability. Breakfast is the first chance the body has to refuel its glucose levels, also known as blood sugar, after eight to 12 hours without a meal or snack. Some people who skip their breakfast may experience hunger pangs because the concentration of glucose in the blood is low, causing the brain to send impulses to the stomach. The strong contraction of stomach results in the painful feeling.

Moreover, low concentration of glucose indicates the insufficiency of energy, therefore breakfast skippers feel tired, restless or irritable in the morning. For the same reason, our muscles will not be fueled and ready for physical activities.

In addition, some people mistakenly think that skip breakfast will cause their body to lose weight. In fact, some studies show that the effect if just the opposite. Skipping breakfast not only means missing out on essential nutrients, but also means making up for nutrients losses later in the day.

A study in the American Journal of Clinical Nutrition indicates that people who skip breakfast tended to eat about 100 calories more over the course of a day than individuals who did eat breakfast.

The negative effects of skipping breakfast may also include an increased risk of heart disease. Researchers found that healthy women who skipped breakfast for two weeks ate more during the rest of the day, developed higher "bad" LDL (Low Density Lipoprotein) cholesterol levels, and were less sensitive to insulin than women who ate breakfast every day. High LDL cholesterol levels and impaired insulin sensitivity will lead to arteriosclerosis -clogged arteries- and coronary heart disease.

In general, we should not miss our breakfast; instead, having a good breakfast may give us a good mood throughout the day.
information taken fromhttp://coldwaterchartwells.tripod.com/id27.html.
http://www.bellybytes.com/articles/breakfast2.shtml

http://www.eparenting.co.uk/food/the_importance_of_breakfast.shtml

http://www.healthcentral.com/diet-exercise/news-28931-22.html

http://www.newstarget.com/004771.html

http://findarticles.com/p/articles/mi_m1175/is_v20/ai_4421936

In this second post of mine, allow me to discuss the effects of the second form of harmful dieting: excessively consuming food that is not really required by the body. Endothelium, the inner wall of the blood vessels which provides an important defence against the build-up of fatty deposits inside the blood vessels may be damaged as a result of too much fat deposits.
So, what is the solution? Exercise, of course. This, I believe, everyone is aware of already.
http://news.bbc.co.uk/2/hi/health/4946574.stm http://news.bbc.co.uk/2/hi/health/4114311.stm
These (links above) websites give reasons to exercise. That is, exercising raises the level of oxyntomodulin, a hormone that tells us that we are full. People who can't help but eat a lot tend to not have enough of these hormones. Also, as quoted from the article, "(performing) levels of triglycerides (blood fats) and endothelium were reduced by 25% both before and after the fatty meal" if one exercises. "Exercise can both improve the way the body metabolises food and help blood vessels resist the harmful effects of fatty foods." And here's the plus. It is proven that 1 exercise session can do the body good for the entire day. :D
Ong Hui Yu 26/3 Service

Ice VS Cream

We know that Ice-cream delicacies are so very delicious.

But what of the wonderful ice cream terms?

We should know them well to patron in an ice-cream parlor.

Here are a couple of handy definitions that should help clear things up:

Sorbet - does not contains dairy; always very light in flavor
Sorbets are technically ices (as in Italian ice) and are also referred to as granitas. They were actually the first iced dessert, probably having been invented by the Asians and then introduced to the Middle East and Italy. They are generally granular in texture where sherbet is creamy as a result of the added fat. Generally thought of as being fruit based, sorbets can be made with any ingredient.

Sherbet - almost always has a fruit component, but also must contain dairy to produce a dessert that is lighter than ice cream, but richer than sorbet
Sherbets contain milk or another fat, making it similar to ice cream.

Frozen yogurt - contains dairy that has been cultured (though most do not contain active cultures), and is churned to resemble soft ice cream, with a smooth, rich texture.

Ice milk - just like an ice cream, but made with milk rather than cream; a little used term for strict constructionists of the word "ice cream," since most home chefs would say ice cream anyway

Ice cream - must have at least 10% milkfat (or 8% if there is a mix-in) by volume (if sold commercially); may or may not contain eggs.

Frozen custard (also called French ice cream) - ice cream that is made with at least 1.4% egg yolks, giving it a richer texture than ordinary ice cream.

Gelato - ice cream with a mixture of milk and sometimes cream in the base, often including eggs. It is churned less than regular ice cream and has less air in the final product, which gives it a dense texture.

For a conclusion, I should address this debate of ice-cream as

"Attention to all Ice/Cream Lovers"

Beware and be Prepared for an ice-cream feast before you charge into one or else, the high content of eggs and cream will drown you and fill you into a fatty Megaballoon!!!

Ohh please have a healthy diet!

Hmmm...Nothing beats having a Gelato once in a while though:) Haaa...

Energy Nutrition:))

"ENERGY"
How much exactly do you need???

Should it be the end-product of a sumptous meal in a 5-class restaurants or the high-savoury indulge in a potato chip party??

Actually, both should be ruled out almost immediately!

The perfect companion for a hiking expert is a large cube of low-fat butter. As for urban bumpkins like us, Granola-Powered-energy bar is most probably our best solution:)

Who says that life is utterly boring in a city?
Routine work and bustle-meetings may be the root cause of it all but STILL, it can definately be energy-packed!!

Tempted to go for a cycling adventure?
Take on the challenge and all you need is to supply yourself with an energy bar - Not only is it healty and nutritious, it is also DELICIOUS:P

1. Developed to be high in carbohydrates, the body's most efficient source of fuel, each PowerBar Performance bar packs 25 grams of complex carbs.
2. That means you can easily satisfy the energy demands of your favorite endurance sports:)
3. Add to that our exclusive vitamin formulation to aid energy metabolism, 9-10 grams of high quality protein help muscles recover and rebuild!
4. These ingredients all add up to superior sports nutrition in a convenient, no-melt, no-crumble bar that fuels your personal best, no matter where your adventures take you.

POWERBAR® PERFORMANCE FLAVORS:

• Raspberry+Cream Cappuccino
• Cookies & Cream
• Apple Cinnamon
• Banana
• Chocolate
• Chocolate
• Peanut Butter
• Malt Nut
• Oatmeal Raisin
• Peanut Butter
• Vanilla Crisp
• Wild Berry

Hope they make good inspirations for a healty and FRUITFUL diet just for you!

Info from http://www.theshoefitter.com/Nutrition.html

Unhealthy eating can lead to chronic diseases

Name: Shanice Ang (30)

Class: 3 Service

Unhealthy eating can lead to chronic diseases which are so worrying as they seem to occur eralier and earlier in life in each generation, tend to persist throughout life and are detrimental to our health.The risks of developing chronic diseases begin in fetal life and continue into old age.

In the womb and in early infancy
-Delayed fetal growth has been associated with an increased risk of coronary heart disease, stroke, diabetes and high blood pressure.
-Unusually large size at birth, possibly resulting from overnutrition in the womb, has been linked to an increased risk of diseases such as diabetes and cardiovascular disease.

Breastfeeding
-may lower the risk of later developing obesity.
-In contrast, breast-milk substitutes (formula) may increase the risk of developing several chronic diseases,such as type 1 diabetes and cancer, in childhood and adolescence.

During infancy and childhood
-both delayed growth and excessive weight or height gain have been shown to contribute to chronic disease in later life.
~infants with a low weight or short stature may experience an increased risk of coronary heart disease, stroke, or diabetes.
~Shorter children who gain height particularly quickly have an increased risk of stroke and certain cancers.

During childhood and adolescence
unhealthy diets, low-levels of exercise, as well as alcohol and tobacco use has been shown to increase the risk of developing certain chronic diseases.
-high blood pressure in children
~risk of developing cardiovascular disease
~obesity
~ increased risk of cancer in later life

How do we prevent these diseases?

-physical activity

-food variety

-social interaction

-It is generally recommended to increase the consumption of fruits, vegetables, and fish, and to adjust the types of fats and oils consumed, as well as the amount of sugars and starch in the diet(:

The main burden of chronic diseases is observed in people older than 60. Cardiovascular disease, type 2 diabetes and some cancers are most common at this stage in life. As the risk of developing disease is generally believed to be reversible at any age there is an absolute benefit for ageing individuals to eat healthily, maintain their weight, and continue to exercise. Since we ate still young and hopping, it is not too late to start eating healthy now and prevent these diseases in our future!

From: http://www.greenfacts.org/en/diet-nutrition

Maltrition

Biology Blog Post
Huang Liushu (9) 3SE

If you ask a person what Hunger and Malnutrition are, he may probably answer that hunger is a short term while malnutrition is a long term condition. However, it is not totallly correct.
Everyone feels hungry at times. Hunger is the body's signal that it needs food. Once we've eaten enough food to satisfy our bodies' needs, hunger goes away until our stomachs are empty again. In contrast, malnutrition is a condition when people lack the nutrients needed for proper health and development. Someone can be malnourished for a long or short period of time, and the condition may be mild or severe. People who are malnourished are more likely to get sick and, in severe cases, may even die.

We know that People who don't get enough food over a long time may likely be malnourished. But someone can become malnourished for reasons that have nothing to do with hunger. Even people who have plenty to eat may be malnourished if they don't eat food that provides the right nutrients, vitamins, and minerals.
Some diseases and conditions, such as celiac disease (intestinal problems), cystic fibrosis and lack of rennin, prevent people from digesting or absorbing their food properly.
Besides those diseases and bad conditions, chronic hunger and malnutrition are problems that seem to be more serious. They can cause significant health problems. People who go hungry all the time are likely to be underweight, weighing significantly less than an average person of their size. Their growth may also be stunted, making them much shorter than average. They may not have enough store of energy, therefore, they may easily become fatigued. Malnutrition is a big problem even along the new generation since a research shows that in the whole World, about 27% of children younger than age 5 are underweight.
Some other Indications of malnutrition include:dizziness, poor immune function (which can hamper the body's ability to fight off infections), dry, scaly skin, swollen and bleeding gums, decaying teeth, slowed reaction times and trouble paying attention, muscle weakness, bloated stomach, osteoporosis(caused by the lack of Vitamin D and Calcium), preventable blindnessor(caused by the lack of Vitamin A), fragile bones that break easily, etc.

In addition, the most common form of malnutrition in the world is iron deficiency, which affects up to 80% of the world's population — as many as 4 to 5 billion people. Iron is found in foods like red meat, egg yolks, and fortified flour, bread, and cereal. Iron deficiency can make kids less active and less able to concentrate. Teens who are malnourished often have trouble keeping up in school.

To prevent malnutrition, we can at least try to have a variety of healthy foods and limit unhealthy snacks. We must remember, not only is over-weighting, but also maltrition a health problem.

Information taken from http://www.kidshealth.org/parent/nutrition_fit/nutrition/hunger.html

Gym and Ice cream

Biology Blog Post
Huang Liushu (9) 3SE

Nowadays, most of the obese people believe that exercising is the best to lose weight. However, some of them are not determined enough to stop unbalanced diet. They do exercise, but after that, they consume more. This happens very often. Some of my plump friends describe the reason like this: after exercise, they become more hungry and eat more.
The cartoon above- "They opened an ice cream shop by the gym."- shows the problem facing by obese people. In fact, exercising requires a lot of energy. The concentration of glucose in their blood drops below average. When glucose is in short supply, fats are broken down to provide the energy needed for the exercise. At the same time, people start to feel hungry. Imagine that there is an ice cream shop and you are hungry, what will you do? Ice cream is considered to be a kind of junk food which could raise your weight. As people eat more, the effect of exercise disappear; instead, the fat they consume is more than the one they have used, thus they continue becoming heavier.
It is really important for us to have a balanced diet. Those people who want to lose their weight should try to keep themselves away from junk food.

Infomation taken from http://www.cartoonstock.com/directory/u/unbalanced_diet.asp

Unbalanced diet

Biology Blog Post
Huang Liushu (9) 3SE

Everyone could agree that they eat some foods more frequently than others. This causes the "unbalanced diet trend", experienced by more than half of the population around the world. Here are some bad effects of consume too much carbohydrates and fats, including water retention, arteriosclerosis(clogged arteries) and coronary heart disease.

Carbohydrate
As we know, there are two types of carbohydrates: monosaccharide(simple carbohydrates) and polysaccharide (complex carbohydrates). Simple carbohydrates like glucose, galactose and fructose can only provide temporary energy that plunges down once used by the body.
Complex carbohydrates, on the other hand, provide more long-term effects because they are the main energy storage products. Because of this effect, some people load up on carbohydrates in order to gain quick energy stores. This causes the concentration of carbohydrates to become higher. Hence more water is required for osmosis through the concentration gradient. This "carbohydrate loading" behavior leads to a bloated feeling and water retention and/or fat storage.

Fats
Here I need to mention one kind of fat which we need to pay more attention to -like substance found in all animal products, meats and eggs - called cholesterol. Cholesterol is used to build cell membranes and produce hormones, vitamin D, and other important enzymes in our bodies. Do you wonder whether it is good or not? In reality, too much cholesterol in the blood can lead to clogged arteries and heart disease.
There are two major types of cholesterol that circulate throughout the blood in protein packages: Low Density Lipoprotein (LDL) and High Density Lipoprotein(HDL). High levels of Low Density Lipoproteins can result in arteriosclerosis -clogged arteries- and coronary heart disease. High Density Lipoproteins are often recognized as the "good cholesterol" because they are responsible for the transport of excess cholesterol back to the liver for removal from the body. With the help of exercise, the levels of HDL in the blood will increase, thereby preventing clogged arteries and heart disease.
There are 3 types of fats: saturated, polyunsaturated and monounsaturated.
Saturated fats raise blood cholesterol and are identified by their solid state at room temperature. Some examples are butter, coconut oil, palm oil, and the fat in meats and whole milk dairy products.
Polyunsaturated fats have two main effects involving cholesterol. The good effect is to lower Low Density Lipoprotein blood cholesterol levels. However, the undesirable side effect caused by the excess polyunsaturated fats is also prominant- the protective High Density Lipoproteins (HDL) cholesterol is lowered at the same time. Polyunsaturated fats are liquid at room temperature and can be found in vegetable oils including corn, safflower, and soybean.
Altough monounsaturated fats also lower LDL levels in the blood and liquid at room temperature, they have not been found to negatively affect the HDL levels. These fats are found in foods such as olives, olive oil, canola oil, peanuts and peanut oil.
In general, excessive intake of fat, simple sugars and alcohol will cause a rise in triglycerides and storage of fat. Triglycerides are fats found in the blood and stored in body fat. Those fat stores are responsible for the formation of adipose tissue, more commonly recognized as those flabby, undesirable areas on the body.

In conclusion, we must control our consumption of carbohydrates and fats.

Information taken from http://health.rutgers.edu/brochures/pyramid.htm