Nutrition and Performance :)

Hi Guys and Girls, school is reopening and things will start to get busy and hectic. Nevertheless, one must always watch his or her diet for best performance at all time. I was reading on Nutrition and Performance, and this food fact seemed very useful and fruitful so i decided to share with all of ya mates! It maybe wordy but its really factual and useful. :)

Though an area considered trivial, it can contribute significantly to your overall performance if not to maintain yourself in the pink of health so that you can function at your maximum during class. “Breakfast” means just that: break the overnight fast. Eating breakfast allows you to restock the energy stores that have been depleted overnight and begin the day with a tank full of the right fuel. Sending yourself to work or to school without breakfast is like trying to use a cordless power tool without ever recharging the battery. If you don’t refuel your body in the morning after an overnight fast, it has to draw fuel from its own energy stores until lunchtime. The stress hormones necessary to mobilize these energy reserves will leave you feeling irritable, tired, and unable to learn or behave well.

If you are not convinced, consider these studies results: 1) Breakfast eaters are likely to achieve higher grades, pay closer attention, participate more in class discussions, and manage more complex academic problems than breakfast skippers. 2) Breakfast skippers are more likely to be inattentive, sluggish, and make lower grades. 3) Breakfast skippers are more likely to show erratic eating patterns throughout the day, eat less nutritious foods, and give into junk-food cravings. They may crave a mid-morning sugar fix because they can’t make it all the way to lunchtime on an empty fuel tank.

An example of a quick breakfast fix: a smoothie blended drink of 2 cups of milk or soy or rice beverage, or 1 cup milk and 1 cup yogurt, 2 tsp. flax oil, 1 small frozen banana, cut up, 1/2 cup each of your favorite fruit, frozen (e.g. blueberries, strawberries, papaya) and 2 ice cubes if fruit is not frozen or if you want a lighter taste. In general, some examples of brain builders for the morning include avocados, bananas, lean beef, brewer’s yeast, broccoli, brown rice, brussel sprouts, cantaloupe, cheese, chicken, collard greens, eggs, flaxseed oil, legumes, milk, oatmeal, oranges, peanut butter, peas, potatoes, romaine lettuce, salmon, soybeans, spinach, tuna, turkey, wheat and yogurt.

On the other hand - some example of brain ‘busters’ include alcohol, artificial food colorings, artificial sweeteners, colas, corn syrup, frostings, high-sugar “drinks”, hydrogenated fats, junk sugars, nicotine and white bread. Having talked about breakfast, let’s tackle lunch since most of us will be in school through lunch on most days and it is very likely to have lectures scheduled immediately after. The key to the right lunch is – HOW NOT TO BE LETHARGIC AFTER LUNCH.

Ever wondered why your learning and behavior deteriorates after lunch? It’s because some foods perk up the brain while others put it to sleep. Here are some lunch tips: Have the right balance of proteins and carbohydrates. Protein foods which contain the amino acid tryptophan tend to sedate the brain, and protein foods containing the amino acid tyrosine wake up the brain. Eating a lot of carbohydrates with tryptophan containing foods increases their sedative effect. The carbohydrates trigger the release of insulin, which sends the amino acids that compete with tryptophan into muscle tissue. This allows more tryptophan to get into the brain. Serotonin production goes up and sluggishness follows. Fewer carbohydrates and calories with more protein, on the other hand, make the eater more alert after lunch. The amino acid that perks up the brain is tyrosine, found in seafood, turkey, tofu, legumes, and tuna. So, a salad of legumes with tuna, tofu, or turkey would be the ideal lunch.

Even the order in which you eat the food in your lunch can affect afternoon performance. Whether the brain will rev up or slow down depends on whether tyrosine or tryptophan gets into the neurotransmitters first. Eat the protein first, and you allow the amino acid, tyrosine, to wake up the brain. Then when you eat the carbohydrates, the tryptophan ushered into the brain by insulin will have less effect. So, if you want to wake up the brain, eat a high protein lunch and eat the protein before the carbohydrates; if you want the brain to relax, eat a high carbohydrate lunch and eat the carbohydrates before the protein. An example of a healthy lunch would be a tuna sandwich on whole wheat bread with lettuce, tomato, and a low-fat mayonnaise made with canola oil, a side salad, a piece of fruit, and a glass of milk. Where possible, skip dessert after lunch and let your daily dessert treat follow after dinner instead.

If u have any questions on this fact u can always buzz me or leave a comment in the chatbox. I'll be glad to answer them all :)

Sathish :)))

New logo added

Hi guys, there is a new logo added to the previous post on voting for new sp logo. It's designed by Raviin's Dad. Actually I wanted to edit the poll and add a logo 10 there but people had already voted for some logos so I can't edit it. So if anyone happens to like logo 10, just leave a note on tagboard. Thanks! :)


Peiyi

Voting of New Track Logo

Hi SP Athletes,

I need everyone of you to take a look at some of the logo that amanda, mine, raviin's and his dad's logo. We gonna change our current logo to a new logo. So pls vote wisely and keep in mind that the logo you have choosen will be our new club's logo. Thanks

Amanda's Logos

Logo 1

Logo 2

Logo 3

Logo 4

Logo 5

Logo 6

Stanley's Logo

Logo 7

Raviin's Logo (Words will be amended to SP)

Logo 8

Logo 9

Logo 10

The Ultimate Inter-Union Challenge

The Ultimate Inter-Union Challenge!

Put on your running shoes for the U Games Track & Field events and race to grab exciting prizes!

Date : Saturday, 11^th April 2009

Time : 9.00am-6.00pm

Venue : Bukit Gombak Stadium

Participating events :

MEN	WOMEN
100m	100m
200m	200m
400m	400m
800m	800m
1,500m	1,500m
1,500m Veteran (40 years & above)	1,500m Veteran (35 years & above)
3,000m Steeplechase	3,000m Steeplechase
Long Jump	Long Jump
High Jump	High Jump
Triple Jump	Triple Jump
Discus	Discus
Shot Put	Shot Put

*The minimum age eligibility to be a union member is 16 years old.

For more information on eligibility of participation, please contact

Terry at terry@ntucclub.com.sg DID: 6582 3827 Fax 6581 3326

or Shah at shahrudin@ntucclub.com.sg DID 6581 3497

First Aid Course

Hi guys. There is a First Aid Course coming up. Minimum 2 people required. You can choose phase (A) or phase (B) to attend the First Aid Course. Call ur buddies and go together!!!

(A) Date: 5 - 7 March (places available: 23pax)
(B) Date: 12 - 14 March

Venue: Emergencies First Aid & Rescue Pte Ltd
No 2 Jurong East St 21
#04-32D IMM Bldg

Pls do volunteer for this course.
Pls let me (Sathish) know 13th Feb, Friday. Sms me!!! :)
Thanks.

SPH Relay

SPH Schools Relay Championships 2009

Date: 28^th & 29^th March 2009

Time: 2pm

Venue: Gombak Stadium

Age Limit: 19 years old (under 20 as of 31 Dec 2009)

 

Events

4 x 100m

4 x 200m

4 x 400m

4 x 800m

 

Closing Date: 11^th March 2009

Allcomers Meet 3 & 4

Date:

3^rd Allcomers Meet – 14^th & 15^th March 2009

4^th Allcomers Meet – 4^th & 5^th April 2009

 

Participanting Events

3rd Allcomers	4th Allcomers
100m	200m
400m	800m
1500m	3000m (Women)
3000SC (Men)	5000m
100mH (Women)	400mH
110mH (Men)	2000m Walk
2000 Walk	High Jump (Men)
High Jump (Women)	Long Jump (Men)
Long Jump (Women)	Triple Jump (Women)
Triple Jump (Men)	Shot Put (Women)
Shot Put (Men)	Javelin (Women)
Discus (Women)	Discus (Men)
Javelin (Men)

Closing Date:

3^rd Allcomers Meet – 2^nd March 2009 (Monday)

4^th Allcomers Meet – 23^rd March 2009 (Monday)