Food sold in school

 It is important to eat moderately, food that are not good to the body. Now a day, food in primary, secondary school, ITE, Polytechnic and university is sold at a wide variety.

1. Water-Boiled
2. Steam
3. Fried
4. Deep-fry
5. Pan-fry

Its a must to eat our meals but not all food in our school menu is really good for the body, so WHAT TO DO!!?

Fruits, Vegetables, Milk, Water, Yogurt and more

Fast food, Fried food and more

Sugary Drinks, Chocolate, Candies

Therefore, people please chose what to eat more and what to eat less. Take care of yourself and create a brighter tomorrow with a brighter smile:)

Our blog have come to an end. Thanks everyone for the passionate comment and thank you for taking the time to look at our blog.

Credits:

-http://education.qld.gov.au/schools/healthy/docs/smart-choices-spectrum.pdf

Too Much Benefits Can Also Be Harmful

After explaining so much about healthy food...SO!! 

What are the harmful effects of eating too much beneficial food?

1.   Too much Fiber (Carrots, Salad, Raspberry, Blueberry, Avocado)

-   Intestinal Cramping: caused by food digestion that slow down or even stop.

-     Diarrhea: “Lao Sai”

-    Constipation: “便秘“

-    Intestinal Gas: “ 放屁  “

-     Drugs and supplements that cause side effect by eating too much fiber.

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2.    Too much Calories (Salad)

-        Gain Weight: Excessive intake of Calories will cause obesity.

-     Aging: It will cause one to look old with excessive intake of Calories.

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3.    Too much Vitamin A, B6, C, E, K (Carrots, Salad, Raspberry, Blueberry, Watercress, Avocado)

-   Vitamin A: Headaches, Liver Damages, Blindness, Bone Fractures and even Death

-   Vitamin B6: Nerve Damage

-   Vitamin C: Headaches, Diarrhea and Kidney Stones.     

-   Vitamin K: Liver and Kidney Diseases. (Not suitable for people with server kidney diseases because it will only worsen the condition)

========================================================================

4.    Too much Calcium (Yogurt)

-        Increase the risk of women getting heart disease or even death.

========================================================================

5.    Too much Protein (Yogurt)

-  At a risk of getting dehydration that will cause one to lose weight due to the lost in water in the body. This also causes one’s kidney to strains and stresses one’s heart.

Message:

What we are telling you in this post is all about having too much benefits from the food we consume can also be harmful to our body because we lack of other nutrition from other food. 

SO, please consume more healthy food and also eat other food moderately with the healthy food.

Thanks:)

Credits: 
http://www.fitday.com/fitness-articles/nutrition/healthy-eating/6-health-risks-of-eating-too-much-fiber.html#b

http://www.livestrong.com/article/468041-the-effects-of-eating-too-many-calories/

http://www.livestrong.com/article/422923-what-happens-with-too-much-vitamin-k/

http://www.intelihealth.com/IH/ihtIH/c/9273/24261/442717.html?d=dmtHMSContent

http://well.blogs.nytimes.com/2013/02/18/dangers-of-too-much-calcium/?_r=0

http://www.intelihealth.com/IH/ihtIH/c/9273/24261/442717.html?d=dmtHMSContent
http://extremelongevity.net/wp-content/uploads/calcium-source.jpg
http://www.happyhealthylonglife.com/.a/6a00e54fc8012e8833014e87560163970d-450wi
http://www.howtoloseweightfastguide.net/blog/wp-content/uploads/2012/02/cut-calories-600x200.jpg
http://www.chicagonow.com/katalin-fitness-health-driven/files/2013/05/high-fiber-diet.jpg
http://site.rockbottomgolf.com/blog_images/proteins.jpg

Fish

What the Pros and Cons of fish?

PROS         CONS

                             Source of Omega-3           Farmed fish may not contain omega-3                                                                          at all.
                                                 Protein           Contains mercury
                                                                       Reduce inflammation


Mercury: In short term it can cause harm to central nervous system
               In long term it can harm the kidneys and cause effects to the central nervous system such as                memory loss, sleeping problems, anger, fatigue and trembling of the hands.
Inflammation: It helps to heal wound




Credits:
http://www.thestar.com/life/food_wine/2012/11/09/is_fish_good_for_you_here_are_the_pros_and_cons.html
http://en.wikipedia.org/wiki/Inflammation
http://www.arthritistoday.org/what-you-can-do/eating-well/arthritis-diet/fish-inflammation.phphttp://ec.europa.eu/health/scientific_committees/opinions_layman/mercury-in-cfl/en/mercury-cfl/l-2/2-release-health-effects.htm

Nuts

Pistachios, Almond, Cashews, Macadamia, Walnut, Peanut

It contains!!

Omega-3 fatty acids 

• good for the heart
• good for blood circulation
• reduce "bad" cholesterol level
• maintains healthy lipids(fatty acid) level

Protein, also called Amino acids that helps

• Break down food
• Grow
• Repair body tissue

Fiber that helps

• smoother the digestive system
• lowering cholesterol level
• helps control blood sugar level

Little facts about nuts:

• Walnuts is best for the heart.
• Peanuts is best for the brain.
• Almond is best for disease prevention.

**Avoid roasted nuts as it have been heated in hydrogenated or omega-6 unhealthy fats, or to high temperatures that can destroy their nutrients.

Credits

http://thehealthyapron.com/wp-content/uploads/2010/04/nuts1240705690.jpg

http://www.health.com/health/gallery/0,,20585485_4,00.html

http://www.nlm.nih.gov/medlineplus/ency/article/002222.htm

http://www.mayoclinic.com/health/fiber/NU00033

Carrots

Benefits of Carrots

1.   Anti-aging

-       It will also help to slow down aging cells.

2.   Cleanse the body & Healthy Glowing Skin

-   Liver Cleansing.

-     Nourish Skin.

3.   A Powerful Antiseptic

-      Natural antiseptic known by herbalists to prevent infection.

4.   Mask

-    Natural Mask to look radiant.

5.   Improve Vision
-   Vitamin A helps improve one’s Night Vision.

Credits: 
http://fruteevegie.blogspot.sg/2013/04/health-benefits-of-carrot.html

http://www.care2.com/greenliving/10-benefits-of-carrots.html

Salad

Salad

Benefits of Salad

1. Increase fiber

    - Lower cholesterol levels

    - Prevent Constipation

2.    Reduce Calories

     - Eating salad will reduce the total calories eaten during meals.

     - As you will feel quite full after eating salad

3.    Sharpen your Eyesight

       - Contain Vitamin A which would help your eyes to adapt from the bright light to        darkness

4.    Protect your Heart

      -  Soluble fibre has been shown to reduce the level of Bad Cholesterol.

5.    Improve Strong Bone
  -  Vitamin K will help you to build up your bones

Preparation:

1. Prepare all Salad ingredients (ones' you like) 

§ Japanese Cucumber/ Zuchini
§ Lettuce
§  Purple Cabbage
§  Tomato
§  Sunflower Seed
§  Salad Sauce (up to one's liking)
§  Other...

2. Put all the ingredients into a bowl and put sauce

3. Mixed and SALAD is done:)

Credits: 
http://www.webmd.com/food-recipes/features/4-healthy-reasons-eat-salad-today?page=2

http://www.besthealthmag.ca/eat-well/healthy-eating/6-health-benefits-of-salad-greens
http://www.melaniecooks.com/wp-content/uploads/2011/06/salad-tomatoes-cucumbers-lettuce.jpg

Watercress

Watercress

Benefits of Eating Watercress

1. Good for skin
2. Maintain a Strong and Healthy Hair and Nails
3. Maintain Healthy Red Blood Cells
4. Improve Memory and Mental Functions
5. Improve of Eyesight

Eating watercress can help to maintain a silky, springy skin and healthy hair and nail as it contain Vitamin A, B6, C, E, Folic Acid and minerals such as Iron, Potassium, Zinc (strengthen hair and nails).

Watercress is also the most natural way to look and feel good:

• Antioxidants found in watercress and other vegetables are healthy for the lens and retina of the eyes
• With the help of Vitamin C, it helps to absorb iron in non-meat products to our body
• Iron, Folic Acid and Vitamin B6 help to produce healthy and red blood cells
• Watercress helps to improves one's memory and the mental functions
• It will also helps to increase one's thinking processes
• Vitamin Z and Zinc improve one's night vision

Preparation

Pan-Fried Watercress

Pan-Fried Watercress

1. Wash and Soak the watercress
2. Dice garlic and some ginger
3. Put olive oil into the pan and fry the garlic and ginger till it's golden brown
4. Put watercress inside the pan and fry until its cooked
5. Put red chilli and fry, then put salt and continue fry.
6. Pan-Fried Watercress is ready to be serve.

Chinese Watercress Soup

Chinese Watercress Soup

1. Wash and Soak the watercress

2. Boil the water.

3. Prepare watercress, dates, pork, carrot and ingredients you want to put

4. Add moderate salt to suit your taste

5. Boil for 4 hours

6.Ready to be serve:)

Credits:

http://www.fitday.com/fitness-articles/nutrition/healthy-eating/the-nutrition-of-watercress.html#b
https://www.google.com/search?q=watercress&um=1&ie=UTF-8&hl=en&tbm=isch&source=og&sa=N&tab=wi&ei=VqPsUZa_N4OPrQe9woG4Cg&biw=1777&bih=861&sei=W6PsUcO4EcLQrQft-4DAAg#um=1&hl=en&tbm=isch&sa=1&q=watercress&oq=watercress&gs_l=img.3...64986.68418.0.69168.13.9.0.0.0.0.287.376.1j0j1.2.0....0.0..1c.1.20.img.2SO_RqtpHrk&bav=on.2,or.r_cp.r_qf.&fp=17448cb4c1717a09&biw=1777&bih=861&bvm=pv.xjs.s.en_US.c75bKy5EQ0A.O&facrc=_&imgdii=_&imgrc=N-7SViidnSdRAM%3A%3BPBZGhv3pdzbxTM%3Bhttp%253A%252F%252Fwww.clarkarty.com%252Fwp-content%252Fuploads%252F2010%252F02%252Ffresh_watercress_bunch.jpg%3Bhttp%253A%252F%252Fwww.clarkarty.com%252Fat-home%252Fhow-to-grow-watercress-at-home%252F%3B560%3B420
http://media-cdn.tripadvisor.com/media/photo-s/02/36/dd/e2/chinese-water-cress-stir.jpg
http://babylingrkm.blogspot.sg/2012/09/food-review-wang-lao-wu-chicken-king.html

Berries

All berries contain antioxidants helps strengthens the immune system and contributes to anti-ageing process. 

These berries are relatively low in sugar thus it is a good source to contribute to a good diet.

Raspberry

Blueberry

Blueberry and Raspberry  is a good source of Vitamin C, Manganese and Dietary Fiber.

• Manganese is good for people who had weak bones, thus the intake of blueberries with the combinations with calcium, zinc, and copper will effectively reduce spinal bone loss in older woman.
• Vitamin C is needed for the growth and repairing of tissue in our body.
• Dietary fiber helps smoother the process of digestion thus prevent constipation

Cranberry

Cranberry consists of Citric Acid which:

• Helps prevent kidney and bladder problems.
• Helps kills the germs that are causing sore throats.
• Helps reduce nausea by reduce the gastric acidity
• Helps preventing dental problems problem gingivitis, um disease, cavities and plaque build-up.

Strawberry

       Benefits of Strawberry:

• Promote eye health
• Help fight cancer
• Boost immune system
• FIght against bad cholesterol
• Regulate blood pressure

Ways to eat Berries:)

Berries

The best way to eat Berries is to wash and eat as it is. So, head to the nearest and purchase some berries to eat:)

References:

http://www.nlm.nih.gov/medlineplus/druginfo/natural/182.html

http://yourmedguide.com/2011/06/add-this-super-fruit-to-your-diet.html

http://www.3fatchicks.com/10-health-benefits-of-cranberries/

http://www.veria.com/healing/citric-acid-benefits-uses/?id=900

http://www.americancommunityinfrance.com/wp-content/uploads/2011/08/Cranberries.jpg

http://upload.wikimedia.org/wikipedia/commons/6/68/Three_Raspberries.jpg
http://foodmadam.com/2012/02/14/have-a-delicious-valentines-day-everyone/strawberry-heart/
http://rda12.com/blog/uncategorized/delicious-reasons-to-eat-berries-this-summer/
http://www.besthealthmag.ca/eat-well/healthy-eating/10-health-benefits-of-strawberries?slide=10

Yogurt

0% Fat Yogurt

1.      Digest much more easier than milk.

• Those who are allergy to milk (Protein Allergy or Lactose Intolerance) can eat yogurt.

2.      It contributes to Colon Health (Colon is also known as Large Intestine)

• Lactobacteria are healthy bacteria for the colon. It helps to lower the risk of colon cancer.

3.      Rich in Calcium

•  Yogurt contains more calcium compared to milk..

4.      Lower Down Cholesterol Level

•  It may be due to the live cultures in yogurt can absorb the cholesterol

5.      Excellent source of protein

•  In a plain yogurt, it contains around 10 – 14 grams of protein per 8 ounces. Which is equal to 20% of the daily protein needed.
•  Yogurt contains 20% more protein compared to milk. 

Ways to eat Yogurt(:

       1. Eat as it is

       2. Fruit Skewers and dip in the Yogurt

Credits: 
-http://www.askdrsears.com/topics/family-nutrition/yogurt/10-reasons-yogurt-top-health-food
-http://www.marigold.com.my/images/products_my/yoghurt/yoghurt_nonfat_my.jpg
-http://www.my.all.biz/img/my/catalog/41280.jpeg
-https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi5YxgOaxhq2-sJ7DCcaNkZhryHnJq3k4sVezRwA9rdEYDyi_2WwW2Jg7CgXfeqZm_YJTm77JhGld433z6MJtu4hJoKFT7rLrJ2VpAgGAQDAxZO3NltX7aSMS1CJH_TfSL8nMbWvvfWx1ed/s1600/healthy-snack-for-kids-fruit-skewers-with-yogurt-fruit-dip.jpg

Avocado

Avocado

Benefits of Avocado

• High in fiber
• Rich in omega-3
• Help in a healthy heart, a brilliant brain and sharp eyes)
• Monounsaturated Fats
• Lower blood cholesterol and also control diabetes.
•  Lutein
• Carotenoid (a natural pigment) helping to protect against breast, oral, and colorectal cancer.
• Reduces the risk of getting Macular Degeneration leading to blindness from age 50 and above.
• Avocado has 3 times more Lutein compare to other fruits. 
• Vitamin E 
• Buildup proteins that could reverse the memory loss in the Alzheimer’s patients
• Reverse the symptoms of Alzheimer’s that is of an early stage
• Even slow down the progress of Alzheimer.
• Vitamin B
• Promotes healthy cell and for better tissue development. Helpful for infancy and pregnancy.

Cut and Peel an Avocado

//For people who don’t like the taste of Avocado (just like us) can

     1.  Slice the avocado into half. Slice into half again. Use a spoon to scoop out the seed.
                     

     2. Cut the Avocado to slices.

3. Combine with other fruits, prepare yogurt and dip into it and eat:)

Avocado milkshake

Method:

1. Cut the avocado into half. Remove the seed and the meat from the skin. 

2. Combine water and avocado and put inside a blender. 

3.Avocado milkshake is being serve.

Optional:

Add crush almond.

Credits:
-http://www.trueactivist.com/avocado-health-benefits-the-worlds-most-perfect-food/
-http://www.simplyrecipes.com/recipes/how_to_cut_and_peel_an_avocado/
-http://www.hungrygowhere.com/recipes/Soy-avocado-milkshake-*aid-a44b3f00/

CALORIES

How Drinks Contribute to Calories
  

Based on Harvard School of Public Health, calories intake may help cut down on weight regardless of carbohydrate, protein or fat content.

Carbohydrates

Protein

Carbohydrates (carbs) helps our body to make glucose which is the fuel that gives you energy

Protein contains many essential amino acids that boost the immune system and promote overall good health.

 Amino acids helps to: 
1. Break down food
2. Grow
3. Repair body tissue
4. Perform many other body functions

Essential fatty acids

Essential fatty acid helps development and formation of healthy cell membranes. For example, a role which thinning your blood , which can prevent blood clots that lead to heart attacks and stroke.

Credits:

http://www.thecoachdiary.com/blog/wp-content/uploads/Liquid-Calories-21.jpg

http://www.hsph.harvard.edu/news/press-releases/diets-weight-loss-carbohydrate-protein-fat/

http://wordpress.kylegrieve.com/wp/wp-content/uploads/2012/05/high-carbohydrates-foods.jpeg

http://www.coreperformance.com/knowledge/nutrition/protein.html

http://www.cdc.gov/nutrition/everyone/basics/carbs.html

http://www.fitday.com/fitness-articles/nutrition/vitamins-minerals/how-essential-fatty-acids-benefit-the-body.html#b

http://www.thefoodadvicecentre.co.uk/reference/fats/essential-fatty-acids/

GOOD Cholesterol

GOOD CHOLESTEROL

Good Cholesterol is also known as HDL(High Density Liporotein). It transport cholesterol and triglycerides to the liver for excretion or re-utilization and reduce extra cholesterol from the body.

Monounsaturated fats lower the overall cholesterol and this type of fats is good for the human body.

GC: Good Cholesterol Triglycerides (Type of fats found in blood) 
Monounsaturated fats: Healthiest Type of Dietary Fats

FOODS THAT HELPS BOOST GOOD CHOLESTEROL

Avocado

It contains high level of good fats that help boost good cholesterol while lowering the bad cholesterol.

Rich in fiber called Beta-Sitosterol that help reduce the intake of cholesterol in the body.

Beta-Sitosterol: It is also used for boosting the immune system

Oilve Oil

It’s naturally free of cholesterol, trans fat, salt, sugar, and gluten. In addition, olive oil is rich in monounsaturated fat.










       

Nuts

Nuts are rich in protein, fiber, healthy monounsaturated fats, vitamins, nutrients and antioxidants.

Walnuts is rich in omega 3 fatty acids, which helps preventing blood clots and clogged arteries.

Fish Oil

Omega 3 fatty acid reduce inflammatory diseases like heart diseases. Improve the performance of the brain.













Oats and Whole-Grains lower Bad Cholesterol, control blood pressure and improve immune systems.








Fruits, Vegetables, Whole grains, Soy products, low-fat dairy











Credits:
-http://www.nlm.nih.gov/medlineplus/triglycerides.html
-http://effectivehealthcare.ahrq.gov/index.cfm/search-for-guides-reviews-and-reports/?pageaction=displayproduct&productID=351&returnpage=
-http://www.diffen.com/difference/Bad_Cholesterol_vs_Good_Cholesterol
-http://www.triedandtasted.com/news/wp-content/uploads/2010/03/olive-oil-bottles1.jpeg
-http://pakmed.net/college/forum/wp-content/uploads/2012/08/Nuts-Help-Lower.jpg
-http://img2.timeinc.net/health/images/slides/avocado-heart-400x400.jpg
-http://pics2.ds-static.com/prodimg/264558/300.JPG
-http://us.123rf.com/400wm/400/400/oksix/oksix1110/oksix111000024/10823541-different-oat-products-isolated-on-white-background.jpg
-http://greenharmonyhome.com/wordpress/wp-content/uploads/2011/01/nuts.jpg
-http://www.vitallifechiropractic.com/wp-content/uploads/Omega-3-fish.jpg

-http://cached.imagescaler.hbpl.co.uk/resize/scaleWidth/393/?sURL=http://offlinehbpl.hbpl.co.uk/News/PG/9701BF49-0EA0-0DA2-379E3319A352912A.jpg
-http://www.aarp.org/health/healthy-living/info-09-2012/foods-that-help-lower-cholesterol-slideshow.html#slide1
-http://www.webmd.com/cholesterol-management/features/nuts-help-lower-bad-cholesterol?page=2
-http://www.livestrong.com/article/449509-is-sesame-oil-good-for-high-cholesterol/
-http://wholegrainscouncil.org/whole-grains-101/health-benefits-of-oats