The COVID-19 Pandemic

I didn’t realize that I have not been posting since last year December 2019!

Year end is always a busy time for everyone, with Christmas celebration, New Year celebration, family holidaying, to preparation for February 2020 Lunar New Year.  But before one can fully enjoy the month of Lunar New Year, came the COVID-19.

The coronavirus has taken everyone off guard.  Overnight, anything relating to masks and household sanitization products were snapped up.  Even in E.Excel, all anti-bacterial products were all out-of-stock…

Let’s all stay safe and just hope this will be over soon…

31 March 2020.

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Power nutrients – Phytochemicals, Antioxidants and Polysaccharides

​When I knew E.excel in 200​3​, the vital nutrients for our immune system: phytochemicals, antioxidants and polysaccharides ​were often ​mentioned in Dr Chen​’s talks​.  Back then, I tried to search the meaning from the Internet, but other than antioxidants being explained, search for phytochemicals and polysaccharides proved futile!

The closest answer the search engine gave was phytonutrients for phytochemicals.  ​The only places where I could find more information on them were in ​E.Excel Excellent Magazines​, Dr Chen’s books and, during her talks.

​Today, if you do a search on phytochemicals, you can now start to see sites such as breast cancer.org​ and​ sciencedirect.com, ​discussing the benefits of phytochemicals​.

Harvard Health Publishing also recently (February, 2019) published their research on the roles of phytochemicals for our immune system. (https://www.health.harvard.edu/staying-healthy/fill-up-on-phytochemicals)​.  This is​ almost 15 years after Dr Chen’s education on the great benefits of phytochemicals!  ​​

This, is how advanced Nutritional Immunology is​!  How blessed E.Excelers are, to always have the first-hand scientifically proven information.  And just when every retailers ride on the current wave of promoting probiotics, E.Excel discouraged the long term consumption of it.​

E.Excel is a research company with a Science, not just a manufacturer that follows trend blindly, for the benefit of sales and, at the expense of consumers’ health.

​How about polysaccharides?  What information is there currently on the Internet​?  Well, you will realize that there is still not much information discussed on its role on our immune system! ​​?

15 December 2019

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In my course of Nutrition and Exercise Science_Part 7: Senior Resistance Training – Gym Tonic

If you have read my previous blogs, you would have seen that I am particularly concern about the elderly losing their muscles and strength as they grow older. This is after when I attended the Specialist Diploma on Nutrition and Exercise Science. The course has taught me the importance of strength training.

After reading on the Gym Tonic program and the mentioned testimonials in The Straits Times paper, (https://preventivescienceorg.blogspot.com/2019/08/i-was-doing-assignment-senior.html), I began to search for more information on it.

I was pretty excited about my findings on the program as it gelled pretty well with what I learnt in my course!

Gym Tonic Program was started in Finland. The strength training program caters specially for elderly above 65 years old and was a pretty success.  The program was brought in to Singapore and it is opened to registration for seniors, 55 years and above. 

I quickly registered for my 73-year-old mom, accompanied her for the briefing and pre-assessment.  I am really glad she passed the pre-assessment and could proceed with the program.  

Monday (07/10/2019) was her first day of the 12-weeks gym tonic program.  I followed her and managed to snap some photos before I proceeded with my own workout in the same gym.

I hope she will persevere and look forward to a fitter her :)!

Activesg in Our Tampines Hub
Trainer guiding them on the use of the equipment that are specially designed for the seniors.
My mom, listened attentively…

12 October 2019

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Testimonial: My mother-in-law!

Happy to receive this testimonial!

Article contributed by Valerie Yeo.

So happy with the improvement my mother-in-law has, after about 11 months of her taking E.Excel products ?

She looks significantly younger and much radiant in person, that I decided to take the latest photo and placed them together for comparison.  No filters involved!

Could you see the difference? ? She took: Millennium + Nutrifresh

22 September 2019.

 412 total views,  2 views today

In my course of Nutrition and Exercise Science_Part 6: Senior Functional Fitness – Resistance training

We were given an assignment – Senior Functional Fitness, and this article that I read on The Sunday Times, Age of Possibility, Transform your body with exercise came in just helpful! (The article was dated July 14, 2019, Life segment)

The two-page article talks about how regular exercise, including resistance training, have benefitted the greying population.

An aunty, 87 of age, had been on a wheelchair for her leg and spine; eventually ditched her wheelchair after six months of resistance training, under the guidance of a physiotherapist!  She can now walk half an hour non-stop and no longer needs the wheelchair to get around.

Another uncle, age 77, was on medication for diabetes.  He used to worry about falls when walking.  After 12 weeks of exercise, he can confidently climb the overhead bridges and with his diabetes under control!

Why are resistance exercises, or also known as strength exercises so beneficial, especially for the seniors?

Resistance exercise builds our muscles, strengthen and lengthen them, increases our bone density and slows down sarcopenia – the loss of muscle mass.

With the loss of muscle mass, one may be at risk of falls.  And with less strength and power, they start to experience difficulties to carry out their activities of daily living such as not being able to walk for a longer distance without rests to a bus stop, not able to carry groceries, difficulty getting out of a car or bus.  Eventually, they may start to lose their independence.  The basic guideline for muscle – use it or you will lose it.

18 August 2019.

 276 total views,  2 views today

In my course of Nutrition and Exercise Science_Part 5: Are you a regular exerciser?

My new semester on Exercise Science has started in July, and I am currently swarmed with lab reports, assignments and coming exams in a month’s time.  Having said that, Exercise Science is really a very interesting course!  A none regular exerciser like myself had never thought that there is still a Science, behind Exercise.  How ignorant I was.

After attending this course, I understand the definition of Exercise; it has to be a planned, a regulated, a structured, repetitive and purposeful event (preferably with goals).

And to be called a regular exerciser, one has to meet the criteria of exercising at least 30mins a day at moderate-intensityat least 3 times in a week, for the past 3 months.  (As defined by ACSM guidelines). 

AFTER having understood this, I bought a heart rate monitoring device to monitor my exercise intensity, increases my exercise frequency and duration, progressively.  Having done this for at least the last three months, I am happy to declare myself as a REGULAR exerciser now! ?.  I shall continue to challenge my abilities and meet my goals. 

After all, Nutritional Immunology advocates the importance of exercise too!

14 July 2019.

 208 total views,  1 views today

The Right Protein for your Muscles

https://www.medicalnewstoday.com/articles/325088

What are the different types of protein powders in the market? The weight lifters, trainers, are likely the ones to be able to answer this question well. This is because protein plays an important role in building and repairing muscles.

In the health stores, you are likely to see a showcase of protein powders, ranging from casein, whey, soy isolate, hydrolyzed protein to wholesome soy protein.

Casein Protein
This is milk protein and it constitutes about 80% of protein. It isn’t a good choice of protein supplement as it is difficult to digest and tends to coagulate in our stomach.

Whey Protein
Whey is a by-product of the cheese-making process. It makes up about 20% of the protein in milk. As it is still animal-based, it is also associated with oxidative stress, which can lead to cancer and, cardiovascular diseases.

Soy Isolate Protein
As the name implies, the protein is isolated from soy, mainly through chemical and biological processes. This is not the best choice as due to isolation of only the protein, the rest of the soy beneficial components are left out.

Hydrolyzed Protein
Protein that has been broken down into just amino acids through a chemical process. No other nutrients remain. There are also not sufficient proof to show that hydrolyzed protein can build muscles faster than wholesome sources of protein.

Wholesome Soy Protein
Protein powder made from the entire soybean, with minimal processing. A wholesome soybean contains not only protein, but also phytochemicals and antioxidants that give the body the balance nutrients it needs. A protein powder made from a wholesome soy has no side effects.

How about BCAA (Branch chain amino acid) supplements?

The above link from the medicalnewstoday.com explains. There is not enough evidence to show that BCAA supplements can help to reduce muscle soreness or muscle damage. They are also unable to improve strength or running times. In fact, studies shown that BCAA supplements can actually decrease muscle synthesis rather than increase it. Various amino acids are needed to build muscles. Not just BCAA. Over-do of one amino acids may cause imbalance to our body.

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Soup de Eexcel! A healthy vegetarian nutritious soup!

What a convenience for vegetarians, vegans as well as non-vegetarians!

Making a delicious and nutritious soup can take time.  But with the modern technology of pressure cooker, it has become a breeze!  No more watching over a fire, clearing up spillage when it’s boiling or having to stay in, just to ensure everything is cooked before you can leave your house.

However, when you just needed a quick-fix, or a portion just enough for yourself, the above can also take a fair bit of time.

This is when I find Soup de EExcel very convenient!  For around S$4.20 per sachet, it is also cheaper than to ‘tabao’ (buy back) a traditional soup from outside.  The latter may not even be as healthy and high in salt.

This is what I had for my lunch today – Soup de Udon.  Delicious and satisfying?

Soup de Udon
Vegetables that I use. Whatever I can find in my fridge.

First boil the udon. Once it is cooked, place the drained udon in a serving bowl.  Next, boil around 400ml of water and cook the vegetables.  Once the vegetables are cooked, off the stove and mix in one packet of soup de eexcel.  You can smell the cabbage smell too 🙂 Dispense onto the udon serving bowl.   No other condiments needed.  

Soup de Eexcel ingredients

Soup de eexcel is a high protein, nutritious and healthy soup for all ages and, is vegetarian/vegan-friendly!

Three days ago, I did Soup de Mee Sua ?.  Easy…

One can simply play around with soup de eexcel!  When used as a topping on your spaghetti, it tastes like cheese powder topping! You can also use as a stock base for your toddler’s porridge!  A good plant-based protein source for their growing up.  

12 May 2019.

 230 total views,  2 views today

In my course of Nutrition and Exercise Science_Part 4: My Healthy Plate

Have you heard of My Healthy Plate?

My Healthy Plate

I didn’t… till I was exposed to it in both my modules of Diet and Disease and Applied Nutrition.

We may be more familiar with the Healthy Diet Pyramid that looks something like this…

Healthy Diet Pyramid

However, in the year 2014, the Healthy Diet Pyramid was replaced by My Healthy Plate in Singapore textbooks as the latter is a much simpler educational tool.  

The change is to encourage healthy eating habits in Singaporeans and to guide us in planning a healthy meal when dining in and/or out of the home.  

As it was said, the majority of people do not meet recommendations for both fruits and vegetables; and more than 50% do not limit the intake of deep, fried products.  Singaporeans are over-consuming unhealthy refined carbohydrates.  Thus the launch of My Healthy Plate which is much easier to remember!

Fill half of our plate with fruits and vegetables, a quarter with whole-grains and the other quarter with meat and others. Not missing out drinking more water, use healthier oils and be active!  (at the lower part of the plate)

This also somewhat tallies with the Institute of Medicine, AMDR recommendation for our macronutrients:45-65% carbohydrates10-35% protein20-35% fat.

So, please do not drop off or reduce carbohydrates from our diets as otherwise, our body will not be able to function well in the long term!

11 May 2019.

 198 total views

In my course of Nutrition and Exercise Science_Part 3: Nutrition Adequacy

I was reading The Straits Times when I came across this headline – “Take steps to prevent falls“, dated 1 April 2019.

This reminded me of an assignment given to us on the topic of Nutrition Adequacy.  Similar to the article, it was targeting the elderly’s health.

It was stated in the article that the number of hip fractures in Singapore is around 2500 per year.  And 20% from this group dies within a year 🙁  This is quite a high percentage…

Due to their immobility, their muscles get wasted and they also get complications such as bed sores, pneumonia, urinary tract infections, constipation and many more; all which threaten their lives.

Other than preventing osteoporosis to avoid fractures and higher chance, hip fractures, it is also important to prevent falls.  Why do the elderly fall?  

Poor vision, muscle weakness are some reasons and chronic health conditions such as cardiovascular diseases with high or low blood pressure can cause dizziness.

Sarcopenia is a disease associated with muscle-loss with ageing.  With the loss of muscles, it is easy for them to fall.  To lower the rate of muscle-loss, strength (resistance) exercise, as well as sufficient protein intake is important.

“Protein is the king of muscle food. The body breaks it down into amino acids, which it uses to build muscle.” – https://www.health.harvard.edu/staying-healthy/preserve-your-muscle-mass

However, again due to ageing, some begin to encounter difficulties chewing and/or swallowing of their food.  They tend to avoid fruits and vegetables, go for refined food such as white bread, rice, noodles that are easier to chew, but clearly in lack of vitamins and protein found in vegetables and legumes.

As one gets older, the calories needed is also less due to a drop in basal metabolism and lean muscle mass.  Their diet thus needs to be nutrient-rich.  Plant-based over animal-based are preferred as the former has no cholesterol, lesser calories and saturated fat.

Nutritional Immunology products such as Nutrifresh, Aromantic, Vegecolor become a very good wholefood beverages to supplement their diet for protein, vitamins, phytochemicals, fiber, antioxidants and calcium.

One can also refer to the Health Promotion Board – Dietary Guidelines for Elderly to understand more about elderly nutrition.

Last but not least, the elderly regard food as a family; the togetherness that equates to quality of life and eating well.

5 April 2019

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