Saturday, 31 December 2016

Why too much sugar in your bloodstream will cause diabetes, fatty liver and obesity?

Insulin is a hormone produced by the pancreas. Its job is to convert glucose from food (sugar, carbohydrates) just eaten into glycogen to be stored in the liver if it is not needed or to deliver the glucose to cells as energy.

If the food just eaten is simple sugar or food with high glycemic index (GI), the glucose content is very high, causing pancreas to release high amount of insulin (insulin spike) to transport glucose to cells as energy. Extra glucose will be delivered to the liver or muscles for storage. During the spike, you may feel tired or hungry as it uses a lot of energy.

Relation between insulin and obesity

But what happens if the liver is already full of glucose/glycogen? Well, the insulin will store the extra glucose in your cells as fats. You may call insulin as hoarders. They just keep storing your extra glucose, causing obesity.

The liver can store a limited amount of glycogen. If the liver is full, extra glucose can be forced to be stored here as fats. You will then have fatty liver.

If the extra glucose cannot be stored anywhere else, it will go into the bloodstream. When this amount of glucose is high, you will have diabetes.

Why glucose in bloodstream is dangerous

Trying to pump blood full of sugar is like pumping sledge through tiny opening. This causes your body to have high blood pressure, your organs (kidneys, brain, eyes, heart) may not be able to receive enough blood, causing failures.

*hormone - a substance produced in an organism and transported in tissue fluids such as blood or sap to stimulate specific cells or tissues into action. A hormone is just like a policeman ordering the inmates/prisoner to do specific work.

So, how not to let insulin store glucose in the cells?

Simple, eat more good fats and protein food. Good fats are converted into energy first, hence they will not be stored in our body. Protein will use stored fats from cells as energy. If you are still short of glucose as energy, protein will be converted to energy. Eventually, you will use up all the fats stored in your body, resulting in loss of weight and less glucose in your bloodstream.


Food to reduce inflammation

The function of inflammation is to protect our body from foreign invaders when we are sick or injured ourselves.

But sometimes this may not be true as when our immune system over-reacts, it may attack healthy body tissues instead, causing chronic inflammation in otherwise healthy areas of the body like leaky gut, arthritis. This is known as autoimmune disorder. The reason for the attack is due to free radicals and oxidants may injure the tissues directly or indirectly when they interact with good cells. Chronic inflammation may eventually results in tumours and cancer.

Inflammation still plays a part in diseases that are not autoimmune, like asthma and insulin resistance.

To sum up, inflammation is the root of most diseases.

Anti-inflammation food

The following categories of food is most beneficial in reducing inflammation:
  • antioxidants - will remove free-radicals
  • minerals
  • essential fatty acids

These are some of anti-inflammation food:
  1. Green leafy vegetables and fruits - rich in antioxidants like chinese cabbage, celery, beets, broccoli, blueberries, pineapples, chillies, pepper
  2. Fatty fish - salmon, tuna, sardines full of omega3
  3. Nuts - walnuts, almonds
  4. Coconut oil, olive oil
  5. Seeds - chia seeds and flaxseeds - full of omega3 and omega6
  6. Spices and herbs - ginger, turmeric, garlic, basil, thyme, cinnamon
  7. Green tea
  8. Exercise

Inflammation food to avoid
  1. Trans fat in fried food
  2. Saturated fats from animals - margarine
  3. Sugar, carbohydrates, refined sugar and carbohydrates - as in sugary drinks, bread, pastries, etc.
  4. Processed food

Thursday, 29 December 2016

What is inflammation?

Inflammation is a process by which the body's white blood cells and substances they produce protect us from infection with foreign invaders, such as bacteria and viruses when we are sick or injured ourselves.

Inflammation can also cause chronic diseases

In some diseases, like arthritis, the body's defence system -- the immune system -- triggers an inflammatory response when there are no foreign invaders to fight off. In these diseases, the body's normally protective immune system causes damage to its own tissues.

This harmful inflammatory responses can last for years in severity and activity and are called chronic inflammatory or autoimmune diseases.

Arthritis is a general term that describes inflammation in the joints. Some types of arthritis associated with inflammation include rheumatism, gout and psoriatic arthritis.

There is evidence pointing to a connection between long-term inflammation leads to the development of tumours - the enlargement of organ or tissues with abnormal cells in large number - as inflammation co-ordinates the defence, tissue repair and regeneration, which may occur due to infectious or non-infectious tissue damage.

Symptoms of inflammation include:
  • Redness
  • Swollen joint warm to the touch
  • Joint pain
  • Joint/muscle stiffness
  • Loss of joint function
  • Fever
  • Chills
  • Fatigue/loss of energy
  • Headaches
  • Loss of appetite

What Causes Inflammation and What Are Its Effects?

When inflammation occurs, chemicals from the body's white blood cells are released into the blood or affected tissues to protect your body from foreign invaders. This release of chemicals cause the narrow blood vessels in the tissue to expand, allowing more blood to reach the injured tissue, may result in inflamed area turns red and hot.

The defence cells also carry more fluid into the inflamed tissue, which is why it often swells up to protect and stimulate nerves and may cause pain. After this fluid is transported out of the tissue once again a while later and the swelling goes down.

Example when you have a stuffy nose and the nasal mucous membranes are inflamed. The defence chemicals will release nasal secretions which can help to quickly flush the viruses out of the body.

Sometimes you may feel tired or sick during inflammation. This is a sign that the immune system is very active and most of the energy will channel to the injured area and not elsewhere. Hence, it is best for you to rest when you are feeling tired or exhausted.

If you are hungry, it is a call from your body to eat something so that more defence cells can be produced.


Sugarcane juice can help treat jaundice

Sugarcane is a form of grass that belongs to the Poaceae family.


Sugarcane juice helps strengthen your liver and is thus suggested as a remedy for jaundice. Jaundice is a condition where you find yellow pigmentation of the skin and membrane due to elevated levels of bilirubin in the bodily fluids and is triggered by poor functioning liver. What sugarcane juice does is replenish your body with proteins lost and nutrients that it needs to recover quickly.

Being alkaline in nature, sugarcane juice helps maintain electrolyte balance in your body, and thus stops your liver from going into overdrive.

Drink pure sugar cane juice for a couple of months or more if you have jaundice or liver disease. It will help your liver greatly.

Other great benefits of sugarcane include:
  • Ensures Safe Pregnancy as it contains folic acid or vitamin B9 to protect mother and child
  • Heals wounds faster
  • Strengthens body organs
  • Full of antioxidants to fight free-radicals in our body
  • Eliminates toxins from our body
  • As it is alkaline in nature, it maintains the pH level and acid-base balance in our body
  • Full of calcium, it is good for our bones and teeth
A 2006 Sao Paolo, Brazil study indicated that, although sugar cane juice does not provide any vitamin A, C or E, it may still offer antioxidant benefits because it contains flavonoid and phenolic compounds. According to the Linus Pauling Institute at Oregon State University, flavonoids may provide antiviral, anti-allergic, anti-platelet, anti-inflammatory, anti-tumor and antioxidant benefits to the human body.

Raw sugar cane juice contains 13 grams of dietary fibre per 8oz serving, which is about 50% of the daily value of fibre.  Dietary fibre binds fat and prevent it from being stored in the body, hence it is a great way of losing weight.


Tuesday, 27 December 2016

Vegetarian Diet - updated

image from
Due to religious or moral reasons, people abstain food with animal parts or food that has life (like eggs) in their diet. Vegans on religion reasons may also abstain from alcohol and pungent vegetables such as garlic and onions as certain religions are not allowed to consume alcohol drinks.

1. Veggie diet is high in fibre, vitamins, minerals. Considered to have the most nutrients diet if done properly, like eating a wide range of plant food, including legumes, wholegrain, nuts and seeds.
2. Studies showed that veggie diet lowered rates of cancer and heart diseases.
3. Cholesterol is low in vegans, so is blood pressure.
4. Weight and fat loss is achieved.
5. Long-term vegans live longer than meat-eaters, according to 2016 Mayo Clinic research.
6. Better for environment as livestock farming contributes to greenhouse gas emissions where else plants absorbs CO2.
7.Livestock farming needs more space than vegetable farming as latter can be cultivated vertically nowadays.

1. Some vegans have very low blood pressure, which causes dizziness. If too low, maybe fatal.
2. Some vegans do not eat enough full-protein food, which causes the body not to be properly grown (muscles and bones affected) due to lack of amino acids.
3. Eating too much plant-based foods of high-fibre may cause digestive problems.
4. Plant-based foods are not very calorie-dense. One might not consume enough calories for your body.
5. High cholesterol may result due to low protein intake, as well as other illnesses.
6. Some nutrients like omega-3, calcium, vitamins B12 and D are more commonly found in animals, eating plant-based food with these nutrients may be a problem.
7. May have to take supplements to supplement less eaten nutrients.
8. Might consume more junk or unhealthy processed food as they are labelled vegan but they may actually contain more carbohydrates or sugar.

5:2 Diet

image from
Eat what you want for five days a week, then fast yourself for two. This is the concept of part-time diet or 5:2.

1. As there is no restriction whatever on what you cannot eat for five days a week except the calories must be within limits, is the main key to its popularity.
2. During fasting, the body is cleaning itself of toxins and clearing all stored calories through ketosis. Ketosis occurs when the body runs out of carbohydrates to burn for energy, it burns fats. Fats are where the body stores many of the toxins from food and environment.

1. Fasting for 2 days of the week, dieters eat just 25% of their calorie total - 500 for women and 600 for men may be challenging. You do not have to fast on consecutive days if it is too much for the hunger.
2. Dieters on fasting days report having low energy, poor concentration, having headaches or dizzy spells.
3. Experts believe fasting is not a weight loss but merely fluid loss. Healthy people fasting for one or two days should have no problem if they are healthy. Pregnant women, sick people or children should consult your doctor before you fast.

Sunday, 25 December 2016

Hardship fund for ComfortDelGro cabbies

ComfortDelGro cabbies facing financial hardship will soon be able to seek help directly from the company from a fund to be launched on Christmas Day.

On that day , ComfortDelGro Taxi will donate 50 cents for every completed booking job to the fund. It expects to raise at least $50,000.

The Cabby Hardship Fund will offer financial aid to ComfortDelGro Taxi cabbies and their immediate family members in the event of death, total and permanent incapacity, as well as serious chronic medical conditions. It is the company's first such fund.


1 in 150 children in Singapore has autism

One in 150 children here has autism, a higher rate than the World Health Organisation's global figure of one in 160 children.

This comes as more pre-schoolers here get diagnosed with developmental issues. There were 4,400 such children in 2014, a 76 per cent jump from the 2,500 children in 2010.

The data on developmental problems came from KK Women's and Children's Hospital and the National University Hospital, which diagnose such disorders in children six years and below.

The children's conditions include autism, speech and language delays, behavioural problems and global development delay.


You may want to read The link between vitamin D and autism

Saturday, 24 December 2016

Exceptional people: Christmas decorations at Marsiling HDB block

Christmas decorations at Marsiling HDB block car park near Blk 179 by Mr Tan Koon Tat.


Comparison of fats (part 1 of 5)

Fat is a rich source of energy. All types of fat provide the same number of calories (9kcal/g) regardless of where they come from.

There are three fats commonly found in a diet, and all three have different effects and benefits. 

These three are
1) saturated fat (#2/5)
2) monounsaturated fat (#3/5), and

A fourth type, trans fat (#5/5), is an extremely unhealthy byproduct of industrial fat production and should be avoided at all costs.

Amount of fats needed daily
Totol Fats / Saturates
Males: 95g / 30g
Females: 70g / 20g

Fats are essential parts of your body’s ability to function. From body temperature to weight management, maintaining a good level of healthy fats in your body is extremely important to long-term health.

Precautions with Fats
There is a likely link between the presence of a high-fat diet (including all three of the good fats) with a higher occurrence of gallstone disease.


Singapore's search for self-reliant water supply

Singapore currently uses 430 million gallons each day, with around half of the demand met by imported water. The goal is to have desalination and Newater capacities meet up to 85 per cent of Singapore's water needs by 2060.

Friday, 23 December 2016

Get fit in just FIFTEEN minutes: The simple exercise you can do anywhere to get your heart racing

  • it strengthens bone density
  • endurance training and conditioning
  • improves coordination and agility
  • burns around 1300 calories/hour
  • tones muscles
  • enhances cardiovascular health
  • full-body workout
  • improves hip-flexor muscles
  • less stress on body joints as it is a low-impact exercise
  • inexpensive exercise
  • can do anywhere


Warning: HSA alerts the public on these health products

The Health Sciences Authority (HSA) has warned the public not to buy or take three "health products" which have caused serious side effects in people who consumed them.

The three products are Ananda Thukha Remedy for Diabetes, 1 Day Diet and Bee Brand Qi Li Xiang. All three have been found to contain undeclared potent Western medicine.

Thursday, 22 December 2016

Free food in Singapore

Free food for all
It all started on 4 Nov 2014, when we started to provide twice weekly food distribution at Darul Aman Mosque to promote and propagate a kind and caring Community by providing FREE FOOD to the needy. A Community Project, for the Community, by the Community

Tel: 68543789


Food from the Heart

It is a concerted effort between volunteers and generous donations from bakery owners. What started as 37 bakeries has grown to over 100 bakeries and major hotels.

130 Joo Seng Road #03-01
Singapore 368357
(Formerly Olivine Building)

Tel: 6280-GIVE (4483)
Fax: 6280 4498


Singapore Buddhist Lodge

The Kim Yan Road temple serves free vegetarian breakfast, lunch and dinner from 7am to 7pm. All are welcome regardless of their race or religion.

Address: 17-19 Kim Yam Rd.
Singapore 239329
Tel: 67372635


Buddha Tooth Relic Temple

This Buddhist temple provides free meal from 12.30pm to 6.30pm every day to locals and tourists.

288, South Bridge Road. Singapore 058840
Tel: 6220 0220
Fax: 6220 1261
Email :


Thye Hua Kwan Moral Charities

THK Home Help Service (HHS) better known as "Meals on Wheels", providing packed healthy meals to frail elderly in their own homes.

THK Home Help Service East
2 Chai Chee Lane
Singapore 469030
Tel: 62428103 / 64485351
Fax: 62428609

THK Home Help Service West
Blk 152 Mei Ling Street #01-08
Singapore 140152
Tel: 64736113
Fax: 64736128


Sri Krishna Mandir

 Please visit us Monday to Sunday from 12:00noon to 3:00pm for great Vegetarian food at our Temple all served to you in a peaceful stress free environment! Our lunch Buffet Menus vary daily, but you can expect the finest quality Indian and continental style cuisine. Food cooked with love & devotion. Eat healthy, feel good, and be happy.

No.9 Lorong 29 Geylang, #03-02,(S) 388065
Tel: 6250 2280


Transient Workers Count Too

Migrant workers who are in dispute with their employers, or are injured, have no family here to fall back on. They are often destitute and unable even to feed themselves. TWC2 operates a food programme in Little India in which a free breakfast and a simple dinner is served every weekday. On Saturday, the meal provided is lunch.

Sutha's Restaurant
18 Cuff Road, 209729, (Little India Tekka Serangoon Road)
Tel: 6392 3141

Lamea Restaurant North Indian Multi Cuisine
18 Desker Road, 209556, (Little India Tekka Serangoon Road)
Tel: 6392 5031


YWCA of Singapore

Hungry No More: Meals-on-Wheels for Elderly/Disabled/Children

The YWCA Meals-on-Wheels for Elderly (MOWE) is a meals programme running since August 1997 for senior citizens aged 60 and above who are needy, frail and/or homebound. Free nutritious halal lunches are delivered from 9.30am to 12.30pm to their homes or our partnering agencies daily from Mondays to Fridays, excluding public holidays. The Meals-on-Wheels for Disabled (MOWD) programme extends the same service to the physically and mentally disabled aged between 13 and 59.
Ms Mandy Lim at 6223 1227

The YWCA Meals-on-Wheels for Children (MOWC) is a meals programme for children aged between five to 12 years from low-income families. Free nutritious halal dinners are delivered from 1.30 to 4.30pm to their homes or our partnering agencies daily from Mondays to Fridays, excluding public holidays.
Mandy Lim at 6223 1227


Willing Hearts

A secular, non-affiliated charity, Willing Hearts is wholly run by volunteers, apart from a handful of staff. It operates a soup kitchen that prepares, cooks and distributes about 5,000 daily meals to over 40 locations island wide, 365 days a year. Beneficiaries include the elderly, the disabled, low income families, children from single parent families or otherwise poverty stricken families, and migrant workers in Singapore.

11 Jalan Ubi Blk 6, #01-51
Kembangan – Chai Chee Community Hub
Singapore 409074
Tel: 6476 5822
email: or


Church of the Nativity of the Blessed Virgin Mary

Matthew 25 is a parish community outreach programme serving those in the neighbourhood who are struggling to provide daily meals for themselves. Initiated by the parish priest Fr. Henry Siew, it began in April 2008 with the purpose of offering free breakfast and lunch to the less privileged residents, regardless of race, age or religion.

1259 Upper Serangoon Road
Singapore 534795
Tel: 6280 0980
Fax: 6282 4475


GoodLife! Makan Kitchen by Monfort Care

Seniors cook their free lunch for themselves and other stay-alone seniors in their block. The project is supported by Tote Board, administered by the Agency for Integrated Care.

Block 52, Marine Terrace


Cambridge Road Hong Kong Roast Pork stall in Pek Kio Food Centre

Wong Lai Ngoh has been giving away coupons to poor, uncared-for elderly living around Owen Road for them to come and eat free of charge at her stall.

The coupons are distributed through the help of volunteers, and each entitles the holder to a dish of free roast pork rice, which is sold at $3 to paying customers.


More free food @

Wednesday, 21 December 2016

Forum: Problems with allowing small animals on buses

Allowing small animals like birds and hamsters on buses will open a Pandora's box ("Allow pet owners to take small animals on buses" by Mr Ng Aik Sing; Dec 16).

Owners of other pets, such as dogs, could then demand such rights, too.

There will be the question of what defines a "small" animal. For example, a chihuahua may also be considered small, so should it be allowed on public transport?

Then, there are social considerations.

Some people are afraid of animals, regardless of the size. Others could be sensitive to animals because of health or religious issues.

There is no guarantee that small pets are better behaved than other animals, especially in a shared environment on public transport.

The animals may make a lot of noise and irritate commuters. There could also be problems if they are accidentally let loose.

Guide dogs are needed to assist visually handicapped commuters, but other animals are just pets.

Public transport is meant for people, not animals, and we should keep it that way.

Francis Cheng


What you should eat if you have high cholesterol

From recent trials that tested the impact of specific foods on blood cholesterol, it was found that eating more nuts, plant sterols (molecules found in plants), legumes and olive oil helps to lower blood cholesterol.

The bad news? Junk foods raise blood cholesterol, especially bad cholesterol (LDL). Eating less lowers it.

Here is what you should eat:
1. Plant sterols and margarines
2. Nuts
3. Olive oil
4. Legumes

What you should not eat:
Junk food

Read the full article @

Lajin [拉筋] exercise for your lower backache

If you have lower backache, this exercise may help you. It is called la-jin or stretch your tendons.

Alternatively, you may do it on the floor, stretching against the wall/door, like below.

image from

Tuesday, 20 December 2016

Free funeral services for the poor and homeless

Nam Hong Welfare Service Society

Nam Hong Welfare Service Society has started a new Free Funeral Service for elders who have no relatives, or are poor and destitute, so that they can continue living with the peace of mind and ease of heart. If you have such needs, do not hesitate to give us a call.

We also cater to Muslims & Hindus, according to their religious customs.

For details, please call 6257 9192

Cheng Hong Welfare Service Society’s Afterlife Memorial Service

The Afterlife Memorial Service caters to all needy elderly, regardless of race or religion.

Hotline: 6100 6991

The Singapore Casket

Singapore Casket works with community centers and nursing homes to provide free funeral services to the homeless and destitute, in view that people should have a dignified and respectful send-off as we all rightfully deserve as human beings.

Tel: 6293 4388

Muslim Trust Fund Association 

MTFA provides free burial services for the burial of Muslims who have passed away in Singapore and whose bodies are left unclaimed or who are without next-of-kin in Singapore or whose next-of-kin are unable to pay for the burial rites.

Tel. No. 6747 7556   Ext: 101/102   Fax: 6741 1609

The Singapore Kadayanallur Muslim League Funeral Services

In an endeavour to ensure that the last rites of our Indian Muslims are adequately served SKML have been offering Jenazah services to our community diligently. Our unique services includes offering supplications to the bereaved and also ensure proper explanation of our rights and rituals are well explained.

Please contact Ustad Majeed at 9688 2445 for Jenazah Services

*Direct Funeral Services
*The Tan Chin Tuan Foundation
*Care Community Services Society

* Not sure but you may check with them


Obituary: Heimlich, of famed life-saving manoeuvre, dies at 96

Dr Henry Heimlich, the thoracic surgeon who gave his name to a famous technique that has saved the lives of countless choking victims, has died at age 96.

He invented the Heimlich manoeuvre in 1974 after seeing people choke and even die in restaurants.

No one knows how many lives have been saved by the procedure, although reported choking deaths declined after its popularisation.

Trans Fats (part 5 of 5)

There are two types of trans fats: naturally occurring and artificial trans fats.

Some animals naturally produce trans fats in their guts, and food from these animals can contain small quantities of these fats.

However, most trans fats in our diets are in the form of artificial trans fats, which are created by adding hydrogen to liquid vegetable oils to make them more solid, known as partial hydrogenation. Commercial companies trying to make their products look better are the main culprits of using trans fats for frying their food.

These genetically modified cooking oils are not healthy, and they can even become rancid oils that cause even more health problems.

Fats that have a high percentage of saturated fat or trans fat are solid at room temperature, they are typically referred to as solid fats.

Why are trans fats bad
  • They raise bad (LDL) cholesterol levels, lower good (HDL) cholesterol levels, increase the risk of heart disease and stroke, and raise the risk of diabetes. 
  • Trans fats also contribute to obesity and diabetes as they change insulin sensitivity.
  • In addition, there is no known nutritional benefits of trans fatty acids and clear adverse metabolic consequences.

Some recommended cooking oils that are better for our health:
  • Coconout oil - high heat threshold
  • Olive Oil - great in salad dressings or finished products, not for cooking though
  • Ghee or organic, pasture-raised butter - high heat threshold
  • Red palm oil - made from palm fruit and stable under high heat
  • Saturated animal fats are quite stable in high temperature

Monday, 19 December 2016

Mum bans son's iPhone and sees his behaviour transformed

No parenting topic is thornier than that of how much time our little ones should spend glued to little blue screens.

One mum who definitely knows where she stands on the whole to ban or not to ban discussion is Karly Tophill. After noticing her 13-year-old son, Dylan, was spending more and more time on his smartphone she decided to impose a dramatic year-long ban and within six weeks she had noticed a dramatic improvement in the teenager’s behaviour.

Her son seemed happier, more energetic, doing better with his homework and even offering to help with household chores.

Now the 41-year-old wants to encourage other parents to try out a phone or tablet-free day a week to see if they notice similar benefits in their own children.


Foreign Domestic Worker Association for Social Support and Training (Fast) clubhouse

Fast was started in 2005 with the aim of providing training that employers would be keen for domestic helpers to receive.

The clubhouse has computers, kitchen and karaoke rooms for the migrant workers to use or learn about cooking, crochet or financial literacy.

Fast has since launched more in-depth courses with training providers such as a 160-hour eldercare course run by the Care Academy and an 80-hour infant and maternal care course by Aria Training and Consultancy.


You may want to read Maid who left Singapore as a businesswoman with help from NGO Aidha

Fast website:
Aidha website:

Eating red-orange food helps to remove free radicals - updated

Free radicals are formed when oxygen interacts with certain molecules. Once formed these highly reactive radicals can start a chain reaction, like dominoes.

Free radicals may become a danger to our body if they react with important cellular components such as DNA, or the cell membrane. Cells may function poorly or die if this occurs. To prevent free radical damage the body has a defence system of antioxidants.

Antioxidants are molecules which can safely interact with free radicals and terminate the chain reaction before vital molecules are damaged.

Although there are several enzyme systems within the body that scavenge free radicals, the principle micronutrient (vitamin) antioxidants are vitamin E, beta-carotene, and vitamin C.

Additionally, selenium, a trace metal that is required for proper function of one of the body's antioxidant enzyme systems, is sometimes included in this category. The body cannot manufacture these micronutrients so they must be supplied in the diet.

β-Carotene is an organic, strongly colored red-orange pigment abundant in plants and fruits. In nature, β-carotene is a precursor to vitamin A, ie our body will convert β-carotene to vitamin A.

Eating a lot of red-orange food will help to fight free radicals from our body. Food like:

  • orange
  • carrot
  • apricot
  • egg yolk
  • mango
  • pumpkin
  • tomato
  • peaches

Vitamin A has no antioxidant properties but it is good for your skin.
Red-orange food also helps in collagen production in our body


Polyunsaturated fats PUFA (part 4 of 5)

Oils that contain polyunsaturated fats are typically liquid at room temperature but start to turn solid when chilled. This type of fat is found mostly in plant-based foods and oils.

Polyunsaturated fat is mainly made up of either omega-3 or omega-6 fatty acids. Linoleic acid is another polyunsaturated fat.

Benefits of polyunsaturated fats
  • Polyunsaturated fats can help reduce bad cholesterol levels in your blood.
  • They also provide nutrients to help develop and maintain your body’s cells.
  • Lowers triglycerides. High triglycerides may triglycerides may contribute to hardening of the arteries or thickening of the artery walls.
  • Reduces blood pressure (as above)
  • Oils rich in polyunsaturated fats also contribute vitamin E to the diet.
  • Oils rich in polyunsaturated fats also provide essential fats that your body needs but cannot produce itself – such as omega-6 and omega-3 fatty acids. Alpha-linolenic acid (ALA) is another omega-3 fatty acid.

Is too much polyunsaturated fats harmful

Excess consumption of polyunsaturated oils has been shown to contribute to a large number of disease conditions including:
  • cancer and heart disease; 
  • immune system dysfunction; 
  • damage to the liver, 
  • reproductive organs and lungs; 
  • digestive disorders; 
  • depressed learning ability; 
  • impaired growth;
  • weight gain.

It is best not to eat too much PUFA but no research has been done yet to say how much we should or should not eat. It is estimated that we are consuming about 30% of PUFA in calorie total which is way too much.

One reason the polyunsaturates cause so many health problems is that they tend to become oxidized or rancid when subjected to heat, oxygen and moisture as in cooking and processing.

They may become free radicals which when react with our DNA or cell membrane will cause our cells to function poorly or die.

Other damages include wrinkles, premature ageing, damage to tissues and organs causing tumours.

Food that are high in polyunsaturated fats:
  • Olive oil
  • Soybean oil
  • Corn oil
  • Sunflower oil
  • Fatty fish such as salmon, mackerel, herring and trout
  • Walnuts, sesame seeds, almonds, peanuts
  • Chicken, dairy & eggs

Some recommended cooking oils that are better for our health:
  • Coconut oil - high heat threshold
  • Olive Oil - great in salad dressings or finished products, not for cooking though
  • Ghee or organic, pasture-raised butter - high heat threshold
  • Red palm oil - made from palm fruit and stable under high heat
  • Saturated animal fats are quite stable in high temperature.

Sunday, 18 December 2016

Scam alert: Fake police force letter

The police on Saturday (Dec 17) warned the public against fake letters purportedly sent by a police officer.

"These letters were not issued by the police. There is no Cantonment Police Division within the Singapore Police Force  (SPF) and there is also no officer by the name of INSP Wong Ka Wei from Central Police Division," SPF said, regarding the names that were stated in the letter.

If in doubt, members of the public may verify the authenticity of such letters by contacting the respective police divisions, police added.

Saturated fats are important too (part 2 of 5)

Fats from animal and vegetable sources (called dietary fats) provide a concentrated source of energy in the diet; they also provide the building blocks for cell membranes and a variety of hormones and hormone-like substances.

They act as carriers for important fat-soluble vitamins A, D, E and K. Dietary fats are needed for the conversion of carotene to vitamin A, for mineral absorption and for a host of other processes.

A fatty acid is saturated when all available carbon bonds are occupied by a hydrogen atom. They are highly stable, because all the carbon-atom linkages are filled-or saturated-with hydrogen. This means that they do not normally go rancid, even when heated for cooking purposes.

Your body makes saturated fatty acids from carbohydrates. This proves that we need saturated fats.

Why we need saturated fats
  • Cell membranes to be stiff and strong, so that it can protect the cells from its surroundings.
  • For healthier bones, at least 50% of the dietary fats should be saturated for calcium to be absorbed.
  • They lower lipoprotein or Lpa, a substance in the blood that indicates probability of heart disease.
  • Liver is protected from alcohol and other toxins.
  • Strong immune system.
  • They are needed for the proper utilisation of essential fatty acids like omega-3 fatty acids.
  • Saturated acid oils protect the heart in times of stress.
  • Short- and medium-chain saturated fatty acids (from coconut oil) protect us against harmful microorganisms in the digestive tract. 
  • Healthy brain (and all the things in and on our head).
  • Healthy lungs - For proper function, the airspaces of the lungs have to be coated with a thin layer of lung surfactant. The fat content of lung surfactant is 100% saturated fatty acids.

Will eating too much saturated fats harmful

There are controversial views on saturated fats.

One side states too much saturated fats may raise total blood cholesterol levels and low-density lipoprotein (LDL) cholesterol levels, which can increase your risk of cardiovascular disease and also increase your risk of type 2 diabetes.

But the other side says the above is just a lie and has been hurting our health for the last 30 to 40 years because even with people educated not to eat too much saturated fats, the rate of people having heart diseases, diabetes and obesity is still going up.

Some good saturated fats are from nuts, fish, butter, cheese, coconut, palm, etc.


Saturday, 17 December 2016

The link between vitamin D and autism

sunlight is a good source of vitamin D

In 2008, Dr. John Cannell of the Vitamin D Council published a paper on the link between autism and vitamin D. This was the first published paper suggesting that vitamin D was associated with autism.

A study, which was published in the journal Molecular Psychiatry, discovered that pregnant women who had low vitamin D levels when they were 20 weeks pregnant were more likely to have a child who displayed autistic traits by the age of 6.

The link between vitamin D and autism
Autism Linked to Vitamin D Deficiency During Pregnancy

You may want to read: 
Vitamin D supplements may benefit children with autism spectrum disorder

Benefits of Monounsaturated Fats (part 3 of 5)

Monounsaturated fats (MUFAs) are good fats. Liquid at room temperature, they turn solid when they are chilled.

Your body makes monounsaturated fatty acids from saturated fatty acids and uses them in a number of ways.

MUFAs are relatively stable. They do not go rancid easily and hence can be used in cooking.

Common sources of MUFAs are:
  • Olive oil
  • Avocados
  • Tea Seed Oil (more on this new oil below)
  • Almonds, cashew nuts and pecans
  • Macadamia nuts
  • Eggs
  • Red meat
  • Peanuts

Benefits of MUFAs:
  • Decreased risk for cancer. 
  • Reduced cholesterol levels. 
  • Lower risk for heart disease and stroke. 
  • Weight loss. 
  • Less severe pain and stiffness for sufferers of rheumatoid arthritis. 
  • Reduced belly fat.
  • Improves insulin insensitivity and helps your body use its fat properly
  • Strengthens your bones

Precautions with Monounsaturated Fat

There is a likely link between the presence of a high-fat diet (including all three of the good fats) with a higher occurrence of gallstone disease.


Friday, 16 December 2016

Scam alert: Police warn of online binary option trading scams

There has been a "sharp rise" in scams involving online trading in binary options, said the police on Wednesday (Dec 14), with more than 30 reports of such scams lodged to date, and investors losing more than S$1 million to unregulated binary options trading platforms.

Traders try to predict whether the price of the underlying asset will be above or below a specified price at a specified point in time. This can range from a few minutes to a few months in the future.

Binary options are speculative and risky, and many online platforms offering binary options trading are fraudulent, police said.

In these cases, the investors either lost all their money or could not withdraw the balances in their accounts. Some also had unauthorised withdrawals made using their debit or credit cards after (handing) over their card details for payment.


High protein food may aid losing weight - in Chinese

Exceptional people: Good samaritan's deed rewarded with same deed

He helped a woman pay for her studies at Kaplan Singapore.

John Shu, 50, gave about $6,000 to Ms Jaycie Tay, 32, who was struggling with money for a diploma in 2013.

Now, Kaplan has rewarded him in kind - by sponsoring his daughter's tertiary education.


Exceptional company: SPH gives $20,000 in gifts to Boys' brigade

Thursday, 15 December 2016

Why cancer patients should avoid CHOCOLATE

Eating chocolate, biscuits and bread while suffering from cancer makes the disease more deadly, new research suggests.

A key ingredient in palm oil - found in hundreds of foods and some toiletries - stimulates a protein called CD36 in humans.

Experts believe this plays a vital role in tumours upping their anchor and spreading around the body, known as metastasizing.

Advice for cancer patients - do not eat processed food. Eat natural food like vegetables, fruits, nuts, etc.

eat more natural food


Wednesday, 14 December 2016

Donate with your ez-link card on flag day

At Jamiyah Singapore's fund-raising drive on Wednesday, 14 Dec, donations can be made with a simple tap of an ez-link card.

All passers-by have to do is tap their ez-link cards onto the back of the volunteers' phones to donate $1 to the VWO. Donors can tap multiple times if they wish to.


Exceptional people: They clocked over 1,050km each on bicycle over 9 weeks

They cycled over 1,050km each on bicycle for Togo1050 challenge

For Togo1050 challenge, each participants have to hit 1,050km of riding between Sept 10 and Nov 13 this year. The distances were logged using a mobile app.

The main purpose of the event is to get people more involved in cycling. With a target, they have more motivation to cycle, said Mr Evan Lee, founder of cycling market-place, which organised the event.


Exceptional people: Kids raised $41K to help less fortunate students

Some 2,000 children, aged just two to six years old from 27 Star Learners' children centres did handicraft and came up with games for a fun fair where over 4,000 people showed up.

The money raised by these kids is for The Straits Times, School Pocket Money fund.

Controversy on chia seed's debate

Their are different views on the benefits of chia seeds. You decide for yourself if chia seeds are good or bad for your health.

Dr Loren Cordain on why chia seeds are bad for health

Clean sweep

Teck Ghee Primary School pupils cleaning up their classroom earlier this year. When schools reopen next month, it will be compulsory for students from primary schools to junior colleges to clean classrooms, canteens and corridors daily.

Said Mr Ng Chee Meng, acting Minister for Education, "daily cleaning is a good way to get them to learn about personal and social responsibility".

Tuesday, 13 December 2016

Scam alert: Beware of bogus contractors

Bogus contractors have been targeting elderly people in public housing estates, telling residents that they have been appointed by the HDB to carry out repair works.

The "required works" include replacing doors, rubbish chute covers or sewage pipes, installing security systems and repairing spalling concrete or leaking ceilings.

The HDB said residents will be given prior notice if works need to be carried out in the flats. Genuine officers are also issued with a staff card bearing their photo. Residents are advised to request identification documents for verification.

If in doubt, call the HDB branch service line on 1800-225-5432 to verify a contractor's visit.


Exceptional people: Foreign workers donate blood

100 of Gates PCM Construction foreign workers gave blood as part of the Gates Gives Life Blood Donation Drive.

Food for forgetfulness - in Chinese

Exceptional company: Microsoft raised more than S$154,000 for people with disabilities

Microsoft Singapore has raised more than S$154,000 for people with disabilities in its flagship philanthropy event held on Saturday.

The funds will be channelled to help people with disabilities pursue tertiary education in information technology-related fields and pick up vocational IT skills training.

Sunday, 11 December 2016

Scam alert: SCDF warns of un-authorised people selling first aid kits and fire extinguishers

The Singapore Civil Defence Force (SCDF) said it has not authorised any company to sell fire extinguishers or first aid kits on its behalf, and warned the public to be careful of such firms that claim to be endorsed by SCDF.

Exceptional people: The man who shed 90Kg over 3 years


Exceptional company: Suntory Beverage & Food Asia

Help for carers of elderly patients

AIC is the single agency that co-ordinates referrals and provides social and healthcare information and services for elderly patients and their caregivers.

​Agency for Integr​ated Care​
5 Maxwell Road,
#10-00 Tower Block, MND Complex
Singapore 069110
Tel: +65 6603 6800      
Fax: +65 6820 0728

For eldercare related matters, please call the Singapore Silver Line: 1800-650-6060

For healthcare professionals, please call 6603 6931 or fax to 6820 0730 for all referral services.