Jennifer Ellison-Brown: Good health and good choices

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first_img Carbohydrates Fats Nutrients and Food Groups Good health starts with a good diet. The body needs nutrients in order to prevent malnutrition, which is a state of unhealthy tissues and organs due to faulty or inadequate nutrition. Nutrients required by the body can be found in the six food groups. A healthy combination of foods from these six food groups will provide us with the energy we need to live, grow, and repair ourselves. The food groups are: Staples Legumes Fruits Vegetables Fats and oils Foods from animals Nutrients are the substances in foods that are absorbed into the blood and transported to cells throughout the body. These nutrients are as follows: This is a substance called cellulose, which is found in plants. Fibre is part of a healthy diet and is found in vegetables, whole grain foods, and other cereals. It cannot be digested by the body but, it prevents constipation and bowel cancer. It absorbs poisonous waste from digested foods. This is needed for cell building, blood making, and for muscle and tissue repair and restoration. Proteins cannot be stored and are mainly found in the food from animals group. Examples are meat, dairy products, poultry, eggs, seafood, and legumes (peas, nuts, beans). The body can also use protein as energy. Proteins This is a source of energy. Carbs are found in sweet and starchy foods, i.e., the staple food group. Active sports persons need 60 per cent of their diet to be from carbohydrates. Meals high in carbohydrates are known as high-energy foods, e.g., rice, pasta, yam, corn, cereals, etc. Carbohydrates are broken down by the body into glucose. Excess glucose is then stored as glycogen in the liver and muscles. The World Health Organisation describes health as “a state of complete physical, mental, and social well-being, and not merely the absence of diseases or infirmity”. Good health starts with making good choices, which leads to good health habits. Physical Health deals with maintaining the condition of your body, which requires the following: – Eating balanced meals – Engaging in physical activity – Practising good hygiene – Getting enough rest – Avoiding alcohol, drugs and smoking Mental health is the way that you cope with the demands of daily life and involves the following: – The ability to handle stress effectively and to solve problems – Openness to new ideas and new ways of doing things – The ability to adjust to change. Social health is defined by the way one interacts with people. How well an individual gets along with others is important to one’s overall sense of well-being. All parts of your health are equally important to overall wellness. Sports involvement is an excellent means of achieving overall wellness.center_img Fats are used as energy with a mixture of glycogen as it cannot be used on its own. The mixture depends on how intense the activity is and how long it will last. Fats are supplied from the fats and oils group and also from varying food from animals. It is also found in nuts and some plants. The wrong type of fats may lead to high cholesterol. fats are broken down into fatty acids and glycerol. Vitamins and Minerals Fibre Water This makes up 70 per cent of the body’s weight. It aids the digestive system. A lack of water could decrease the amount of food that is digested, resulting in fewer nutrients reaching the cells. Eight glasses of water must be consumed daily to replace water lost through sweating, urination, and breathing. The seven important nutrients must be part of the diet in the right proportions to make it balanced. Next Week: Foods for Health and Athletic Performance/ Eating Disorders HEALTH AND NUTRITION The body only requires a tiny amount of vitamins. Some vitamins like A and D can be stored in the liver. Some have to be consumed regularly, e.g. vitamin C. The body will excrete excess amounts. Minerals are just as important. Vitamins and minerals are found in all types of food but are particularly present in fruits and vegetables. Vitamin A promotes healthy eyes and skin Vitamin C strengthens the immune system Vitamin D promotes strong bones and teeth, and essential for absorption of calcium. Calcium promotes healthy teeth and bones Iron promotes blood production, prevents tiredness. Iodine promotes production of thyroxine hormone controls metabolic ratelast_img read more

Alapag on Alab’s poor first half: ‘It needs to be a 40-minute effort’

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first_imgDon’t miss out on the latest news and information. Aside from World Imports Reggie Okosa and Ivan Johnson as well as veteran guard Josh Urbiztondo, contributions have been few for Alab in the first half.Hong Kong slowly pulled away and even took a 15-point lead, 63-48, early in the third quarter.FEATURED STORIESSPORTSRedemption is sweet for Ginebra, Scottie ThompsonSPORTSMayweather beats Pacquiao, Canelo for ‘Fighter of the Decade’SPORTSBack on the throne“Us having 15 turnovers and giving Hong Kong 23 turnover points in the first half put us in a pretty big hole,” lamented Alapag.“A lot of these guys with PBA experience are used to 48 minutes. In a 40-minute game, it’s really important that you work at a much more efficient rate.” View comments Jake says relationship with Shaina ‘goes beyond physical attraction’ OSG plea to revoke ABS-CBN franchise ‘a duplicitous move’ – Lacson Carpio hits red carpet treatment for China Coast Guard PLAY LIST 02:14Carpio hits red carpet treatment for China Coast Guard02:56NCRPO pledges to donate P3.5 million to victims of Taal eruption00:56Heavy rain brings some relief in Australia02:37Calm moments allow Taal folks some respite03:23Negosyo sa Tagaytay City, bagsak sa pag-aalboroto ng Bulkang Taal01:13Christian Standhardinger wins PBA Best Player award Kiss-and-tell matinee idol’s conquests: True stories or tall tales? Jo Koy: My brain always wants to think funny LATEST STORIES Margot Robbie talks about filming ‘Bombshell’s’ disturbing sexual harassment scene Tanduay Alab Pilipinas head coach Jimmy Alapag. Photo by Randolph B. LeongsonAlab Pilipinas got off to a poor start and that ultimately caused its downfall in a close 92-89 defeat to Hong Kong Eastern Sports Club on Sunday in the 2018 Asean Basketball League.“I think it was really a tale of two halves. In the first half, we had 15 turnovers, but in the second half, we only had three. I think if we would have played with the sense of urgency like we did in the second half in the first half, I think the outcome could have been different,” said Alapag, who made his head coaching debut.ADVERTISEMENT Bobby Ray Parks Jr. did pick up the slack in the second half to lead Alab’s belated rally. That effort was a welcome sight for Alapag as the home crew came one Urbiztondo desperation three away from forcing overtime against the defending ABL champion.“I was very pleased with our effort in the second half,” he said. “But we need not just 20 minutes, it needs to be a 40-minute effort.”Rather than dwell on the defeat, Alapag noted the game should serve as a pick off point for Alab as it seeks to bounce back in its next game against Singapore on November 29 in Sta. Rosa, Laguna.“It was definitely something that we can build off of. Despite the loss, there were a lot of positives we can build on,” he said, not just for the players but also for the coaches themselves.“When you’ve played for so long, it’s a much different perspective. When you’re playing, you’re focused on making the shot or making the assist. But now when you’re coaching, you’re trying to put the pieces together to make it work with the five guys on the court,” shared the PBA legend. “Just like the players have to get back to work in practice, I’ll do my part watching video tonight and making sure that we’re better next game.”ADVERTISEMENT Jake says relationship with Shaina ‘goes beyond physical attraction’ Steam emission over Taal’s main crater ‘steady’ for past 24 hours It’s too early to present Duterte’s ‘legacy’ – Lacson Sports Related Videospowered by AdSparcRead Next Coco’s house rules on ‘Probinsyano’ set MOST READ Booed by PH crowd, Standhardinger delivers for Hong Konglast_img read more