Monday, May 12, 2008
Monday, March 3, 2008
Monday, February 18, 2008
Sports Day & Total Defence Day
Dear Pupils,
Total Defence Week and Sports Day just passed,what are your encounters and feelings about this two events.
Do a short write up on how you felt, what you learnt and how you enjoyed the events.
Two groups will be chosen to the an interview form of videos for each of the 2 topics (Total Defence Week & Sports Day).
Enjoy Writing.
Total Defence Week and Sports Day just passed,what are your encounters and feelings about this two events.
Do a short write up on how you felt, what you learnt and how you enjoyed the events.
Two groups will be chosen to the an interview form of videos for each of the 2 topics (Total Defence Week & Sports Day).
Enjoy Writing.
Monday, February 4, 2008
Chinese New Year :]
Happy Chinese New Year To All :]. Feel great to get ang baos from your family , aunties and uncles and other relatives. When we go to our relatives house, we usually bring two mandrin oranges to pay our respects to our elderlys.
food!
Half-Time Nibblin' Dijon-Ranch Chicken Wings
SUBMITTED BY: Diane Morgan on behalf of Hidden Valley® Ranch "Drench chicken wings in a Hidden Valley® Original Ranch® Salad Dressing & Seasoning Mix and Dijon mustard paste, then oven roast them until bronzed and crispy."
PREP TIME
10 Min
COOK TIME
25 Min
READY IN
35 Min
SERVINGS & SCALING
Original recipe yield: 8 servings
US
METRIC
About scaling and conversions
INGREDIENTS
1 (1 ounce) packet Hidden Valley® Original Ranch® Salad Dressing & Seasoning Mix
1 cup Dijon mustard
1 teaspoon freshly ground pepper
4 pounds chicken wings or drummettes, wings cut into sections, wing-tips discarded
READ REVIEWS (2)
Review/Rate This Recipe
Save To Recipe Box
Add to Shopping List
Add a Personal Note
Post a Recipe Photo
Post a Favorite Food List
Create a Menu
DIRECTIONS
Arrange one oven rack in the center of the oven and one in the lower-third. Preheat the oven to 425 degrees F. Line 2 large, rimmed baking sheets with aluminum foil. (This will make clean-up easier.)
In a large bowl, mix together the mustard, seasoning mix and pepper. Toss the wings or drummettes in the mustard mixture until well coated. Arrange the chicken, without touching, in a single layer on the prepared baking sheets. Bake until cooked through and browned, about 25 minutes. Serve hot or keep warm until ready to serve.
Expert's Tips
The chicken can be baked one day in advance. Cool, cover, and refrigerate. Re-warm in a 250 degrees F oven until heated through.
Serve with celery and carrot sticks and Hidden Valley® Original Ranch® Salad Dressing & Seasoning Mix dip for dunking. Chicken wings can be substituted for drummettes.
SUBMITTED BY: Diane Morgan on behalf of Hidden Valley® Ranch "Drench chicken wings in a Hidden Valley® Original Ranch® Salad Dressing & Seasoning Mix and Dijon mustard paste, then oven roast them until bronzed and crispy."
PREP TIME
10 Min
COOK TIME
25 Min
READY IN
35 Min
SERVINGS & SCALING
Original recipe yield: 8 servings
US
METRIC
About scaling and conversions
INGREDIENTS
1 (1 ounce) packet Hidden Valley® Original Ranch® Salad Dressing & Seasoning Mix
1 cup Dijon mustard
1 teaspoon freshly ground pepper
4 pounds chicken wings or drummettes, wings cut into sections, wing-tips discarded
READ REVIEWS (2)
Review/Rate This Recipe
Save To Recipe Box
Add to Shopping List
Add a Personal Note
Post a Recipe Photo
Post a Favorite Food List
Create a Menu
DIRECTIONS
Arrange one oven rack in the center of the oven and one in the lower-third. Preheat the oven to 425 degrees F. Line 2 large, rimmed baking sheets with aluminum foil. (This will make clean-up easier.)
In a large bowl, mix together the mustard, seasoning mix and pepper. Toss the wings or drummettes in the mustard mixture until well coated. Arrange the chicken, without touching, in a single layer on the prepared baking sheets. Bake until cooked through and browned, about 25 minutes. Serve hot or keep warm until ready to serve.
Expert's Tips
The chicken can be baked one day in advance. Cool, cover, and refrigerate. Re-warm in a 250 degrees F oven until heated through.
Serve with celery and carrot sticks and Hidden Valley® Original Ranch® Salad Dressing & Seasoning Mix dip for dunking. Chicken wings can be substituted for drummettes.
total defence day
Schools organize activities for students to remind them of the importance of Total Defence . Students must remember that Singapore is defensible and is worth defending, and only Singaporeans would have the will to defend Singapore.
At 1205 hours, the Singapore Civil Defence Force (SCDF) will sound the Important Message Signal through the island-wide Public Warning System (PWS) sirens. Simultaneously at that time, 10 local radio stations will sound the important message signal and explain to the listeners on the appropriate measures to be taken for the three different types of PWS signals. After the sounding, schools will read out a Civil Defence message in Students are reminded of the significance of the PWS signals and appropriate measures to be taken upon hearing them.
At 1205 hours, the Singapore Civil Defence Force (SCDF) will sound the Important Message Signal through the island-wide Public Warning System (PWS) sirens. Simultaneously at that time, 10 local radio stations will sound the important message signal and explain to the listeners on the appropriate measures to be taken for the three different types of PWS signals. After the sounding, schools will read out a Civil Defence message in Students are reminded of the significance of the PWS signals and appropriate measures to be taken upon hearing them.
Proper Hydration for Exercise - Water or Sports Drinks
Water is the most essential ingredient to a healthy life. Water has many important functions in the body including:
Transportation of nutrients / elimination of waste products.
Lubricating joints and tissues.
Temperature regulation through sweating.
Facilitating digestion.
Importance of Water During ExerciseProper hydration is especially important during exercise. Adequate fluid intake for athletes is essential to comfort, performance and safety. The longer and more intensely you exercise, the more important it is to drink the right kind of fluids.
DehydrationAthletes need to stay hydrated for optimal performance. Studies have found that a loss of two or more percent of one's body weight due to sweating is linked to a drop in blood volume. When this occurs, the heart works harder to move blood through the bloodstream. This can also cause muscle cramps, dizziness and fatigue and even heat illness including:
Heat Exhaustion
Heat Stroke
Causes of Dehydration
Inadequate fluid intake
Excessive sweating
Failure to replace fluid losses during and after exercise
Exercising in dry, hot weather
Drinking only when thirsty
Hyponatremia - Water IntoxicationAlthough rare, recreational exercisers are also at risk of drinking too much water and suffering from hyponatremia or water intoxication. Clearly, drinking the right amount of the right fluids is critical for performance and safety while exercising.
Adequate Fluid Intake for for AthletesBecause there is wide variability in sweat rates, losses and hydration levels of individuals, it is nearly impossible to provide specific recommendations or guidelines about the type or amount of fluids athletes should consume.
Finding the right amount of fluid to drink depends upon a variety of individual factors including the length and intensity of exercise and other individual differences. There are, however, two simple methods of estimating adequate hydration:
Monitoring urine volume output and color. A large amount of light colored, diluted urine probably means you are hydrated; dark colored, concentrated urine probably means you are dehydrated.
Weighing yourself before and after exercise. Any weight lost is likely from fluid, so try to drink enough to replenish those losses. Any weight gain could mean you are drinking more than you need.
Things that Affect Fluid Loss in Athletes
High altitude. Exercising at altitude increases your fluid losses and therefore increases you fluid needs.
Temperature. Exercising in the heat increases you fluid losses through sweating and exercise in the cold can impair you ability to recognize fluid losses and increase fluid lost through respiration. In both cases it is important to hydrate.
Sweating. Some athletes sweat more than others. If you sweat a lot you are at greater risk for dehydration. Again, weigh yourself before and after exercise to judge sweat loss.
Exercise Duration and Intensity. Exercising for hours (endurance sports) means you need to drink more and more frequently to avoid dehydration.
To find the correct balance of fluids for exercise, the American College Of Sports Medicine suggests that "individuals should develop customized fluid replacement programs that prevent excessive (greater than 2 percent body weight reductions from baseline body weight) dehydration. The routine measurement of pre- and post-exercise body weights is useful for determining sweat rates and customized fluid replacement programs. Consumption of beverages containing electrolytes and carbohydrates can help sustain fluid-electrolyte balance and exercise performance."
According to the Institute of Medicine the need for carbohydrate and electrolytes replacement during exercise depends on exercise intensity, duration, weather and individual differences in sweat rates. [They write, "fluid replacement beverages might contain ~20–30 meqILj1 sodium (chloride as the anion), ~2–5 meqILj1 potassium and ~5–10% carbohydrate."] Sodium and potassium are to help replace sweat electrolyte losses, and sodium also helps to stimulate thirst. Carbohydrate provides energy for exercise over 60-90 minutes. This can also be provided through energy gels, bars, and other foods.
What about Sports Drinks? Sports drinks can be helpful to athletes who are exercising at a high intensity for 60 minutes or more. Fluids supplying 60 to 100 calories per 8 ounces helps to supply the needed calories required for continuous performance. It's really not necessary to replace losses of sodium, potassium and other electrolytes during exercise since you're unlikely to deplete your body's stores of these minerals during normal training. If, however, you find yourself exercising in extreme conditions over 3 or 5 hours (a marathon, Ironman or ultramarathon, for example) you may likely want to add a complex sports drink with electrolytes.
General Guidelines for Fluid Needs During ExerciseWhile specific fluid recommendations aren't possible due to individual variability, most athletes can use the following guidelines as a starting point, and modify their fluid needs accordingly.
Hydration Before Exercise
Drink about 15-20 fl oz, 2-3 hours before exercise
Drink 8-10 fl oz 10-15 min before exercise Hydration During Exercise
Drink 8-10 fl oz every 10-15 min during exercise
If exercising longer than 90 minutes, drink 8-10 fl oz of a sports drink (with no more than 8 percent carbohydrate) every 15 - 30 minutes.
Hydration After Exercise
Weigh yourself before and after exercise and replace fluid losses.
Drink 20-24 fl oz water for every 1 lb lost.
Consume a 4:1 ratio of carbohydrate to protein within the 2 hours after exercise to replenish glycogen stores.
Source:
Consensus Statement of the 1st International Exercise-Associated Hyponatremia Consensus Development Conference, Cape Town, South Africa 2005. Clinical Journal of Sport Medicine. 15(4):208-213, July 2005.
Exercise and Fluid Replacement, ACSM Position Stand, American College Of Sports Medicine, Medicine and Science In Sports & Exercise, 2007.
Institute of Medicine. Water. In: Dietary Reference Intakes for Water, Sodium, Cholride, Potassium and Sulfate, Washington, D.C: National Academy Press, pp. 73–185, 2005.
Transportation of nutrients / elimination of waste products.
Lubricating joints and tissues.
Temperature regulation through sweating.
Facilitating digestion.
Importance of Water During ExerciseProper hydration is especially important during exercise. Adequate fluid intake for athletes is essential to comfort, performance and safety. The longer and more intensely you exercise, the more important it is to drink the right kind of fluids.
DehydrationAthletes need to stay hydrated for optimal performance. Studies have found that a loss of two or more percent of one's body weight due to sweating is linked to a drop in blood volume. When this occurs, the heart works harder to move blood through the bloodstream. This can also cause muscle cramps, dizziness and fatigue and even heat illness including:
Heat Exhaustion
Heat Stroke
Causes of Dehydration
Inadequate fluid intake
Excessive sweating
Failure to replace fluid losses during and after exercise
Exercising in dry, hot weather
Drinking only when thirsty
Hyponatremia - Water IntoxicationAlthough rare, recreational exercisers are also at risk of drinking too much water and suffering from hyponatremia or water intoxication. Clearly, drinking the right amount of the right fluids is critical for performance and safety while exercising.
Adequate Fluid Intake for for AthletesBecause there is wide variability in sweat rates, losses and hydration levels of individuals, it is nearly impossible to provide specific recommendations or guidelines about the type or amount of fluids athletes should consume.
Finding the right amount of fluid to drink depends upon a variety of individual factors including the length and intensity of exercise and other individual differences. There are, however, two simple methods of estimating adequate hydration:
Monitoring urine volume output and color. A large amount of light colored, diluted urine probably means you are hydrated; dark colored, concentrated urine probably means you are dehydrated.
Weighing yourself before and after exercise. Any weight lost is likely from fluid, so try to drink enough to replenish those losses. Any weight gain could mean you are drinking more than you need.
Things that Affect Fluid Loss in Athletes
High altitude. Exercising at altitude increases your fluid losses and therefore increases you fluid needs.
Temperature. Exercising in the heat increases you fluid losses through sweating and exercise in the cold can impair you ability to recognize fluid losses and increase fluid lost through respiration. In both cases it is important to hydrate.
Sweating. Some athletes sweat more than others. If you sweat a lot you are at greater risk for dehydration. Again, weigh yourself before and after exercise to judge sweat loss.
Exercise Duration and Intensity. Exercising for hours (endurance sports) means you need to drink more and more frequently to avoid dehydration.
To find the correct balance of fluids for exercise, the American College Of Sports Medicine suggests that "individuals should develop customized fluid replacement programs that prevent excessive (greater than 2 percent body weight reductions from baseline body weight) dehydration. The routine measurement of pre- and post-exercise body weights is useful for determining sweat rates and customized fluid replacement programs. Consumption of beverages containing electrolytes and carbohydrates can help sustain fluid-electrolyte balance and exercise performance."
According to the Institute of Medicine the need for carbohydrate and electrolytes replacement during exercise depends on exercise intensity, duration, weather and individual differences in sweat rates. [They write, "fluid replacement beverages might contain ~20–30 meqILj1 sodium (chloride as the anion), ~2–5 meqILj1 potassium and ~5–10% carbohydrate."] Sodium and potassium are to help replace sweat electrolyte losses, and sodium also helps to stimulate thirst. Carbohydrate provides energy for exercise over 60-90 minutes. This can also be provided through energy gels, bars, and other foods.
What about Sports Drinks? Sports drinks can be helpful to athletes who are exercising at a high intensity for 60 minutes or more. Fluids supplying 60 to 100 calories per 8 ounces helps to supply the needed calories required for continuous performance. It's really not necessary to replace losses of sodium, potassium and other electrolytes during exercise since you're unlikely to deplete your body's stores of these minerals during normal training. If, however, you find yourself exercising in extreme conditions over 3 or 5 hours (a marathon, Ironman or ultramarathon, for example) you may likely want to add a complex sports drink with electrolytes.
General Guidelines for Fluid Needs During ExerciseWhile specific fluid recommendations aren't possible due to individual variability, most athletes can use the following guidelines as a starting point, and modify their fluid needs accordingly.
Hydration Before Exercise
Drink about 15-20 fl oz, 2-3 hours before exercise
Drink 8-10 fl oz 10-15 min before exercise Hydration During Exercise
Drink 8-10 fl oz every 10-15 min during exercise
If exercising longer than 90 minutes, drink 8-10 fl oz of a sports drink (with no more than 8 percent carbohydrate) every 15 - 30 minutes.
Hydration After Exercise
Weigh yourself before and after exercise and replace fluid losses.
Drink 20-24 fl oz water for every 1 lb lost.
Consume a 4:1 ratio of carbohydrate to protein within the 2 hours after exercise to replenish glycogen stores.
Source:
Consensus Statement of the 1st International Exercise-Associated Hyponatremia Consensus Development Conference, Cape Town, South Africa 2005. Clinical Journal of Sport Medicine. 15(4):208-213, July 2005.
Exercise and Fluid Replacement, ACSM Position Stand, American College Of Sports Medicine, Medicine and Science In Sports & Exercise, 2007.
Institute of Medicine. Water. In: Dietary Reference Intakes for Water, Sodium, Cholride, Potassium and Sulfate, Washington, D.C: National Academy Press, pp. 73–185, 2005.
Healthy recipes
Prawns with Asian greens and noodles
Best served immediately Dairy free
Egg free
Good source of: calcium, folate, ironPreparation time: 15 minutesCooking time: 15 minutesServes: 4
Ingredients:375 g flat rice noodles
1 teaspoon peanut oil
1/2 teaspoon sesame oil
1 kg green prawns, peeled and deveined
1 onion, halved and thinly sliced along segments
80 g snow peas,
halved1 bunch (500g) baby bok choy, (or other Asian green) sliced
3 cups bean sprouts
2 cloves garlic, crushed
1 teaspoon ginger, chopped
1 tablespoon cornflour
1/4 cup oyster sauce
3/4 cup vegetable stock
Method:1. Add noodles to pan of boiling water; drain immediately.
2. Heat oil and sesame oil in wok or pan.
3. Add green prawns and cook until they change colour to pink.
4. Remove prawns from pan.
5. Add onion, garlic and ginger to pan and cook until onion is soft.
6. Add snow peas, bok choy and sprouts, cook, stirring until bok choy is just wilted.
7. Add blended cornflour, sauce and stock, stir until mixture boils and thickens.
8. Return prawns to the pan and stir until heated through. Notes: To serve, warm plates and spoon prawn mixture over noodles.
Pancakes with spinach and chicken
Store covered in fridge (under 5°C)
Nut free
Good source of: calcium, folate, ironPreparation time: 15 minutesCooking time: 25 minutesServes: 4
Ingredients:
1 cup wholemeal plain flour, (125g)
2 eggs, separated
1 cup low-fat milk, (250mL)nutmeg, pinch
Filling 500 g frozen spinach
1/2 cup spring onions, sliced
1 cup diced chicken, cold (250g)1 cup ricotta cheese, (250g)
1/2 cup parsley , chopped
Method:
1. In blender, combine flour, egg yolks, milk and nutmeg. Blend until smooth.
2. Beat egg whites until stiff and gently add flour mixture.
3. Spoon a sixth of the mixture into a hot, greased pan and cook until bubbles appear. Turn and cook other side. Repeat with remaining mixture.
4. In a frying pan, combine spinach with spring onions and chicken. Heat through.
5. Add ricotta and parsley.
6. Place one pancake in the bottom of a pie dish, top with one fifth of the spinach filling. Repeat layers, finishing with a pancake.
7. Cover with microwave-safe plastic wrap and heat in microwave for about 10 minutes or cover with foil and heat in a moderate oven (180ºC/350ºF) for about 15 minutes. Cut into wedges to serve. Notes: Pancakes can be cooked and frozen until ready to use. This dish can be made ahead and warmed in the microwave when needed.
Best served immediately Dairy free
Egg free
Good source of: calcium, folate, ironPreparation time: 15 minutesCooking time: 15 minutesServes: 4
Ingredients:375 g flat rice noodles
1 teaspoon peanut oil
1/2 teaspoon sesame oil
1 kg green prawns, peeled and deveined
1 onion, halved and thinly sliced along segments
80 g snow peas,
halved1 bunch (500g) baby bok choy, (or other Asian green) sliced
3 cups bean sprouts
2 cloves garlic, crushed
1 teaspoon ginger, chopped
1 tablespoon cornflour
1/4 cup oyster sauce
3/4 cup vegetable stock
Method:1. Add noodles to pan of boiling water; drain immediately.
2. Heat oil and sesame oil in wok or pan.
3. Add green prawns and cook until they change colour to pink.
4. Remove prawns from pan.
5. Add onion, garlic and ginger to pan and cook until onion is soft.
6. Add snow peas, bok choy and sprouts, cook, stirring until bok choy is just wilted.
7. Add blended cornflour, sauce and stock, stir until mixture boils and thickens.
8. Return prawns to the pan and stir until heated through. Notes: To serve, warm plates and spoon prawn mixture over noodles.
Pancakes with spinach and chicken
Store covered in fridge (under 5°C)
Nut free
Good source of: calcium, folate, ironPreparation time: 15 minutesCooking time: 25 minutesServes: 4
Ingredients:
1 cup wholemeal plain flour, (125g)
2 eggs, separated
1 cup low-fat milk, (250mL)nutmeg, pinch
Filling 500 g frozen spinach
1/2 cup spring onions, sliced
1 cup diced chicken, cold (250g)1 cup ricotta cheese, (250g)
1/2 cup parsley , chopped
Method:
1. In blender, combine flour, egg yolks, milk and nutmeg. Blend until smooth.
2. Beat egg whites until stiff and gently add flour mixture.
3. Spoon a sixth of the mixture into a hot, greased pan and cook until bubbles appear. Turn and cook other side. Repeat with remaining mixture.
4. In a frying pan, combine spinach with spring onions and chicken. Heat through.
5. Add ricotta and parsley.
6. Place one pancake in the bottom of a pie dish, top with one fifth of the spinach filling. Repeat layers, finishing with a pancake.
7. Cover with microwave-safe plastic wrap and heat in microwave for about 10 minutes or cover with foil and heat in a moderate oven (180ºC/350ºF) for about 15 minutes. Cut into wedges to serve. Notes: Pancakes can be cooked and frozen until ready to use. This dish can be made ahead and warmed in the microwave when needed.
Butternut Squash Soupctr
Ingredients:
1 potato peeled & chopped
1 butternut squash, peeled, seeded & chopped
3 carrots chopped & peeled
2 celery stalks chopped
1 onion chopped
2 garlic cloves minced
3 cans (14.5 oz each) chicken broth
3 tbs. honey
3/4 tsp. dried thyme leaves salt & pepper to taste
Method
Cook garlic and onions in 2 (Stock Pot) tbs of butter about 5 min. Stir in carrots and celery. Cook and stir about 5 minutes or until just tender. Stir in potato, squash, chicken broth, honey and thyme. Bring mix to boil; reduce and simmer, covered 30-45 minutes until vegetables are tender. Remove from heat and cool slightly. Put in blender, food processor or use a hand blender and process until smooth. Season to taste with salt and pepper then reheat. Garnish with a dollop of sour cream and chopped fresh chives or fresh thyme.Notes: You can also bake the butternut squash ahead of time and then peal skin when cool before adding to the soup. The skin can be hard to peal if not cooked.
1 potato peeled & chopped
1 butternut squash, peeled, seeded & chopped
3 carrots chopped & peeled
2 celery stalks chopped
1 onion chopped
2 garlic cloves minced
3 cans (14.5 oz each) chicken broth
3 tbs. honey
3/4 tsp. dried thyme leaves salt & pepper to taste
Method
Cook garlic and onions in 2 (Stock Pot) tbs of butter about 5 min. Stir in carrots and celery. Cook and stir about 5 minutes or until just tender. Stir in potato, squash, chicken broth, honey and thyme. Bring mix to boil; reduce and simmer, covered 30-45 minutes until vegetables are tender. Remove from heat and cool slightly. Put in blender, food processor or use a hand blender and process until smooth. Season to taste with salt and pepper then reheat. Garnish with a dollop of sour cream and chopped fresh chives or fresh thyme.Notes: You can also bake the butternut squash ahead of time and then peal skin when cool before adding to the soup. The skin can be hard to peal if not cooked.
Five aspects of Total Defence Day
Military Defence
The most important pillar of Total Defence, Military Defence involves the raising and training of a military force which can serve as an effective deterrent. The bulk of the Singapore Armed Forces (SAF) are composed of male citizens conscripted (without the option of conscientious objection) into military service. The national service in Singapore was introduced in 1967 to draft all young males for military training and a reserve force was built.
The SAF has also enhanced its capabilities to deal with non-conventional threats such as terrorist bombings, hijackings, and chemical, biological and radiological attacks. The Chemical, Biological, Radiological and Explosive Defence Group was formed in 2003 to provide an immediate response in the event of chemical-biological incidents.
Civil Defence
Civil Defence as an aspect of Total Defence stresses the protection of civilians in the event of a disaster or threat, as well as the involvement of civilians in helping out in emergencies. The Singapore Civil Defence Force (SCDF) recruits and trains civil defence volunteers in first aid, rescue and emergency evacuation procedures, and shelter management. The SCDF also conducts talks and exercises to familiarise the public with basic first aid, air raid sirens, the location of the nearest bomb shelters, rationing and emergency arrangements like relief supply of critical items such as blood, water and food.
Economic Defence
Total Defence asserts the need to strengthen and adapt the economy of Singapore to respond well to and survive any threats. This involves implementing a robust economic system, building up healthy National Reserves and safeguarding financial institutions so that these can continue to function in times of crisis, as well as keeping the economy running smoothly even if the bulk of the workforce is mobilised as part of Military Defence. It also involves citizens continually retraining themselves to stay employable.
Social Defence
The need to maintain social cohesion and maintaining racial and religious harmony in the society and culture of Singapore in the event of a threat is part of the Total Defence plan. Singapore's housing and education policies are designed to integrate different ethnic communities in Singapore with each other in Singapore's schools, housing estates and the workplace with, for example, racial quotas for public housing. 21 July has also been decreed to be Racial Harmony day to stress to Singaporeans the importance of Social Defence.
Psychological Defence
The Psychological Defence of Total Defence rests upon the people's pride, patriotism and loyalty to the country, and their commitment to it and its defence in time of crisis.
The most important pillar of Total Defence, Military Defence involves the raising and training of a military force which can serve as an effective deterrent. The bulk of the Singapore Armed Forces (SAF) are composed of male citizens conscripted (without the option of conscientious objection) into military service. The national service in Singapore was introduced in 1967 to draft all young males for military training and a reserve force was built.
The SAF has also enhanced its capabilities to deal with non-conventional threats such as terrorist bombings, hijackings, and chemical, biological and radiological attacks. The Chemical, Biological, Radiological and Explosive Defence Group was formed in 2003 to provide an immediate response in the event of chemical-biological incidents.
Civil Defence
Civil Defence as an aspect of Total Defence stresses the protection of civilians in the event of a disaster or threat, as well as the involvement of civilians in helping out in emergencies. The Singapore Civil Defence Force (SCDF) recruits and trains civil defence volunteers in first aid, rescue and emergency evacuation procedures, and shelter management. The SCDF also conducts talks and exercises to familiarise the public with basic first aid, air raid sirens, the location of the nearest bomb shelters, rationing and emergency arrangements like relief supply of critical items such as blood, water and food.
Economic Defence
Total Defence asserts the need to strengthen and adapt the economy of Singapore to respond well to and survive any threats. This involves implementing a robust economic system, building up healthy National Reserves and safeguarding financial institutions so that these can continue to function in times of crisis, as well as keeping the economy running smoothly even if the bulk of the workforce is mobilised as part of Military Defence. It also involves citizens continually retraining themselves to stay employable.
Social Defence
The need to maintain social cohesion and maintaining racial and religious harmony in the society and culture of Singapore in the event of a threat is part of the Total Defence plan. Singapore's housing and education policies are designed to integrate different ethnic communities in Singapore with each other in Singapore's schools, housing estates and the workplace with, for example, racial quotas for public housing. 21 July has also been decreed to be Racial Harmony day to stress to Singaporeans the importance of Social Defence.
Psychological Defence
The Psychological Defence of Total Defence rests upon the people's pride, patriotism and loyalty to the country, and their commitment to it and its defence in time of crisis.
ahila d/o muthu
the special pizza
. Pizza crust dough mix
· 4 thin slices of low-fat mozzarella cheese
· 1 can (14.5 oz) Contadina pizza sauce
· 1 cup fresh sliced mushrooms
· 1 cup fresh broccoli florets, chopped
· 1/2 cup red onion, chopped
1/2 cup sweet red pepper, chopped 3 tbs. olive oil
3 tbs. butter
1/2 tsp. pepper
1/2 tsp. salt
1 small onion diced
3 garlic cloves minced
1 16 oz. pkg. frozen peas and carrots
1 pkg. turkey sausage links, thinly sliced
4 15-oz. cans navy beans
3 14-oz. cans chicken broth
1 large zucchini diced
6 chicken tenderloins
1 tsp cornstarch1 tbsp. dried Italian seasoning
MethodIn 8 Quart Pot, Heat olive oil and butter; brown sausage over medium heat. Add onion and garlic to sausage and cook until onion is translucent. Dice chicken and add; saute until outside is browned. Add chicken broth, scraping bottom of pot and stirring. Add bag of frozen peas and carrots. Blend 1 can of beans including juice until smooth and pour into pot. Rinse the 3 cans of beans in a colander and add to pot. Add diced zuccinni. Add pepper, salt, and Italian seasoning. Mix cornstarch and a small amount of water; add to pot. Bring to boil, then turn down to a simmer and cover for 20 minutes. Garnish bowls with small amount of grated parmesian-reggiano cheese and small sprig of Italian parsley, if desired.
cookies
· 1 1/2 cups all-purpose flour
· 1 cup sugar
· 1/4 cup unsweetened cocoa powder
· 1 tsp. ground ginger
· 1 tsp. ground cinnamon
· 1/2 tsp. baking soda
· 1/2 tsp. ground cloves
· 1/4 cup unsalted butter, melted
· 1/3 cup molasses
· 2 eggsPowdered sugar
Method
Combine flour, sugar, cocoa powder, ginger, cinnamon, baking soda, and cloves in a large mixing bowl. In a separate bowl, combine melted butter, molasses, and eggs. Add to flour mixture, stirring until combined. Do not beat (the batter will be thick). Spread batter in a greased 13x9x2-inch baking pan. Bake in a 350 degree oven for 20 minutes. Do not overbake. Cool on a wire rack. Dust with powdered sugar sprinkled through a paper doily. Cut into squares.
. Pizza crust dough mix
· 4 thin slices of low-fat mozzarella cheese
· 1 can (14.5 oz) Contadina pizza sauce
· 1 cup fresh sliced mushrooms
· 1 cup fresh broccoli florets, chopped
· 1/2 cup red onion, chopped
1/2 cup sweet red pepper, chopped 3 tbs. olive oil
3 tbs. butter
1/2 tsp. pepper
1/2 tsp. salt
1 small onion diced
3 garlic cloves minced
1 16 oz. pkg. frozen peas and carrots
1 pkg. turkey sausage links, thinly sliced
4 15-oz. cans navy beans
3 14-oz. cans chicken broth
1 large zucchini diced
6 chicken tenderloins
1 tsp cornstarch1 tbsp. dried Italian seasoning
MethodIn 8 Quart Pot, Heat olive oil and butter; brown sausage over medium heat. Add onion and garlic to sausage and cook until onion is translucent. Dice chicken and add; saute until outside is browned. Add chicken broth, scraping bottom of pot and stirring. Add bag of frozen peas and carrots. Blend 1 can of beans including juice until smooth and pour into pot. Rinse the 3 cans of beans in a colander and add to pot. Add diced zuccinni. Add pepper, salt, and Italian seasoning. Mix cornstarch and a small amount of water; add to pot. Bring to boil, then turn down to a simmer and cover for 20 minutes. Garnish bowls with small amount of grated parmesian-reggiano cheese and small sprig of Italian parsley, if desired.
cookies
· 1 1/2 cups all-purpose flour
· 1 cup sugar
· 1/4 cup unsweetened cocoa powder
· 1 tsp. ground ginger
· 1 tsp. ground cinnamon
· 1/2 tsp. baking soda
· 1/2 tsp. ground cloves
· 1/4 cup unsalted butter, melted
· 1/3 cup molasses
· 2 eggsPowdered sugar
Method
Combine flour, sugar, cocoa powder, ginger, cinnamon, baking soda, and cloves in a large mixing bowl. In a separate bowl, combine melted butter, molasses, and eggs. Add to flour mixture, stirring until combined. Do not beat (the batter will be thick). Spread batter in a greased 13x9x2-inch baking pan. Bake in a 350 degree oven for 20 minutes. Do not overbake. Cool on a wire rack. Dust with powdered sugar sprinkled through a paper doily. Cut into squares.
controversies 4
Some schools have responded by changing their sports days to cooler months and by encouraging their students to drink water regularly. Currently, the event occurs most often in the autumn and next often in the spring. In primary schools in Hokkaido, the event is usually held between the latter part of May and the earlier part of June.
controversies 3
Sports days are often a week-long event at Japanese schools. Preparation typically begins on a Monday and continues until Saturday, with the sports day being held on the Sunday. During the week preceding the sports day, students have no regular classes, but practice their events throughout each day, culminating in a full dress-rehearsal the day before the event, which often includes performances by the school band and presentations by various school clubs as well as individual and group competitive events. These practices, and the sports days themselves, normally take place on the schools' fields, which provide little relief from the heat and sun. Each year, students collapse from heat exhaustion and/or dehydration and must be rushed to hospital.
controversies 2
Since the mid 1990s, a number of schools and education authorities have banned the reporting of sports days and other school events. Some authorities cite general privacy issues as justification for the ban; others have raised concerns about pedophiles, which in turn has sparked accusations of hysteria and moral panic. Many parents have expressed anger at being unable to take photographs or videos as souvenirs of these events, and the ban has been criticized by some as a paranoid over-reaction to public concerns about pedophilia and child safety issues.
controversies 1
There have been a number of controversies surrounding school sports days in recent years. Some schools have abolished or altered sports days on the grounds that they are too competitive and may damage pupils' self esteem - this often reflects the schools' attitude towards competitive sports. In June 2005, a magazine published a report claiming that school sports days have become too competitive due to overbearing and "over-zealous" parents, who place too much pressure on their children to succeed. The report also revealed that many schools have banned "mothers and fathers" races due to fighting and cheating.
New Year Dates
鼠 Mouse - February 19, 1996, February 7 2008
牛 Ox - February 7 1997, January 26 2009
虎 Tiger - January 28 1998, February 14 2010
兔 Rabbit - February 16 1999, February 3 2011
龍 Dragon - February 5 2000, January 23 2012
蛇 Snake - January 24 2001, February 10 2013
馬 Horse - February 12 2002, January 31 2014
羊 Sheep - February 1 2003, February 19 2015
猴 Monkey - January 22 2004, February 8 2016
雞 Rooster - February 9 2005, January 28 2017
狗 Dog - January 29 2006, February 16 2018
豬 Pig - February 18 2007, February 5 2019
牛 Ox - February 7 1997, January 26 2009
虎 Tiger - January 28 1998, February 14 2010
兔 Rabbit - February 16 1999, February 3 2011
龍 Dragon - February 5 2000, January 23 2012
蛇 Snake - January 24 2001, February 10 2013
馬 Horse - February 12 2002, January 31 2014
羊 Sheep - February 1 2003, February 19 2015
猴 Monkey - January 22 2004, February 8 2016
雞 Rooster - February 9 2005, January 28 2017
狗 Dog - January 29 2006, February 16 2018
豬 Pig - February 18 2007, February 5 2019
Adult Sports Events
There are now a number of organizations which offer sports days for adults, either as corporate team building exercises, or as nostalgic events in the same vein as the school disco theme nights held by many United Kingdom nightclubs. Actors may be hired to play teachers with comically exaggerated personalities, behavior and mannerisms.
Sambal Kangkong Ingredients (serves 5) 750 g kangkong 2 dsp sambal belachan 3 dsp dried prawns, unsoaked2 cloves garlic sliced 3 dsp unsaturated oil GarnishingRed chillies sliced Method Wash kangkong and tear to bite-size pieces. Heat oil and fry sambal belachan, dried prawns and garlic until fragrant. Add kangkong and stir-fry for another 3 minutes. Remove from heat, garnish and serve. Nutrient Analysis (per serving) Calories 123 kcal Total Fat 7 g Saturated Fat 1 g Cholesterol 14 mg Dietary Fibre 5 g Sodium 327 mgUseful tips: To minimise nutrient loss, wash vegetables under running tap water instead of soaking them. Whenever possible, tear rather than cut vegetables to minimise nutrient loss.
Tuscan white bean stew
Ingredients
For the croutons1 tablespoon extra-virgin olive oil2 cloves garlic, quartered1 slice whole-grain bread, cut into 1/2-inch cubes
2 cups dried cannellini or other white beans, picked over and rinsed, soaked overnight, and drained6 cups water1 teaspoon salt1 bay leaf2 tablespoons olive oil1 yellow onion, coarsely chopped3 carrots, peeled and coarsely chopped6 cloves garlic, chopped1/4 teaspoon freshly ground black pepper1 tablespoon chopped fresh rosemary, plus 6 sprigs1 1/2 cups vegetable stock or broth
Directions
To make the croutons, heat the olive oil over medium heat in a large frying pan. Add the garlic and saute for 1 minute. Remove from the heat and let stand for 10 minutes to infuse the garlic flavor into the oil. Remove the garlic pieces and discard. Return the pan to medium heat. Add the bread cubes and saute, stirring frequently, until lightly browned, 3 to 5 minutes. Transfer to a small bowl and set aside.
In a soup pot over high heat, combine the white beans, water, 1/2 teaspoon of the salt and the bay leaf. Bring to a boil over high heat. Reduce the heat to low, cover partially and simmer until the beans are tender, 60 to 75 minutes. Drain the beans, reserving 1/2 cup of the cooking liquid. Discard the bay leaf. Place the cooked beans into a large bowl and save the cooking pot for later use.
In a small bowl, combine the reserved cooking liquid and 1/2 cup of the cooked beans. Mash with a fork to form a paste. Stir the bean paste into the cooked beans.
Return the cooking pot to the stove top and add the olive oil. Heat over medium-high heat. Stir in the onion and carrots and saute until the carrots are tender-crisp, 6 to 7 minutes. Stir in the garlic and cook until softened, about 1 minute. Stir in the remaining 1/2 teaspoon salt, the pepper, chopped rosemary, bean mixture and stock. Bring to a boil, then reduce the heat to low and simmer until the stew is heated through, about 5 minutes.
Ladle the stew into warmed bowls and sprinkle with the croutons. Garnish each bowl with a rosemary sprig and serve immediately.
For the croutons1 tablespoon extra-virgin olive oil2 cloves garlic, quartered1 slice whole-grain bread, cut into 1/2-inch cubes
2 cups dried cannellini or other white beans, picked over and rinsed, soaked overnight, and drained6 cups water1 teaspoon salt1 bay leaf2 tablespoons olive oil1 yellow onion, coarsely chopped3 carrots, peeled and coarsely chopped6 cloves garlic, chopped1/4 teaspoon freshly ground black pepper1 tablespoon chopped fresh rosemary, plus 6 sprigs1 1/2 cups vegetable stock or broth
Directions
To make the croutons, heat the olive oil over medium heat in a large frying pan. Add the garlic and saute for 1 minute. Remove from the heat and let stand for 10 minutes to infuse the garlic flavor into the oil. Remove the garlic pieces and discard. Return the pan to medium heat. Add the bread cubes and saute, stirring frequently, until lightly browned, 3 to 5 minutes. Transfer to a small bowl and set aside.
In a soup pot over high heat, combine the white beans, water, 1/2 teaspoon of the salt and the bay leaf. Bring to a boil over high heat. Reduce the heat to low, cover partially and simmer until the beans are tender, 60 to 75 minutes. Drain the beans, reserving 1/2 cup of the cooking liquid. Discard the bay leaf. Place the cooked beans into a large bowl and save the cooking pot for later use.
In a small bowl, combine the reserved cooking liquid and 1/2 cup of the cooked beans. Mash with a fork to form a paste. Stir the bean paste into the cooked beans.
Return the cooking pot to the stove top and add the olive oil. Heat over medium-high heat. Stir in the onion and carrots and saute until the carrots are tender-crisp, 6 to 7 minutes. Stir in the garlic and cook until softened, about 1 minute. Stir in the remaining 1/2 teaspoon salt, the pepper, chopped rosemary, bean mixture and stock. Bring to a boil, then reduce the heat to low and simmer until the stew is heated through, about 5 minutes.
Ladle the stew into warmed bowls and sprinkle with the croutons. Garnish each bowl with a rosemary sprig and serve immediately.
sports day events
Primary school sports days are seen as light-hearted and informal occasions. It will usually comprise of activities such as the egg and spoon race and the sack race where the emphasis is on fun rather than sporting prowess. Other events may include the skipping race, where participants take a rope and skip along a course, and the three legged race.
Sports days are more likely to be track and field sports in secondary schools. They are more serious and competitive in nature than their primary school counterparts. Private schools are more competitive as one house pits against another.
Parents and relatives can accompany the competitors. In most cases, parents be spectators; "mothers and fathers" races are also held in some schools. Some schools hold zonal sports days in which competitions are between schools rather than between houses, though this is less common.
Chicken and coleslaw wrap
Ingredients
1 can (5 ounces) chunky white meat chicken in water, drained1 cup coleslaw, without dressing1 can (4 ounces) crushed pineapple, drained1/4 cup reduced-fat coleslaw dressing2 flour tortillas, each 8 inches in diameter
Directions
In a small bowl, add the chicken, coleslaw, pineapple and dressing. Stir to mix evenly. Cover and refrigerate for at least 25 minutes.
To serve, top each tortilla with the chicken mixture. Fold both sides of each tortilla up over the filling, and then roll to close. Serve immediately.
1 can (5 ounces) chunky white meat chicken in water, drained1 cup coleslaw, without dressing1 can (4 ounces) crushed pineapple, drained1/4 cup reduced-fat coleslaw dressing2 flour tortillas, each 8 inches in diameter
Directions
In a small bowl, add the chicken, coleslaw, pineapple and dressing. Stir to mix evenly. Cover and refrigerate for at least 25 minutes.
To serve, top each tortilla with the chicken mixture. Fold both sides of each tortilla up over the filling, and then roll to close. Serve immediately.
Easy Chicken stock
Ingredients
3 pounds chicken bones, trimmed of fat3 carrots, cut into 2-inch pieces2 celery stalks, cut into 2-inch pieces1 large yellow onion, cut into chunks1/4 teaspoon peppercorns5 fresh flat-leaf (Italian) parsley sprigs4 quarts cold water
Directions
Preheat the oven to 450 F. Rinse the bones in cold water and place in a large roasting pan. Roast the bones until browned on one side, about 20 minutes. Turn the bones, add the carrots, celery and onion to the pan, and roast until evenly browned, about 20 minutes longer.
Transfer the vegetables and bones to a stockpot. Deglaze the hot roasting pan with a little water, stirring with a wooden spoon to scrape up any browned bits, and add the liquid to the stockpot. Add the peppercorns, parsley and cold water and slowly bring to a boil over medium-high heat. Reduce the heat to low, cover partially, and simmer for 1 1/2 hours, using a spoon to regularly skim off the foam that rises to the surface. Remove from the heat and let cool slightly.
Carefully strain the stock into a bowl through a colander or sieve lined with paper towels or cheesecloth (muslin). Discard the bones and solids. Let cool at room temperature for about 1 hour.
Cover and refrigerate the stock overnight. With a large spoon, lift off any solidified fat from the surface and discard. Use the stock immediately, cover and refrigerate for up to 2 days, or freeze in airtight containers for up to 3 months. Makes about 12 cups.
3 pounds chicken bones, trimmed of fat3 carrots, cut into 2-inch pieces2 celery stalks, cut into 2-inch pieces1 large yellow onion, cut into chunks1/4 teaspoon peppercorns5 fresh flat-leaf (Italian) parsley sprigs4 quarts cold water
Directions
Preheat the oven to 450 F. Rinse the bones in cold water and place in a large roasting pan. Roast the bones until browned on one side, about 20 minutes. Turn the bones, add the carrots, celery and onion to the pan, and roast until evenly browned, about 20 minutes longer.
Transfer the vegetables and bones to a stockpot. Deglaze the hot roasting pan with a little water, stirring with a wooden spoon to scrape up any browned bits, and add the liquid to the stockpot. Add the peppercorns, parsley and cold water and slowly bring to a boil over medium-high heat. Reduce the heat to low, cover partially, and simmer for 1 1/2 hours, using a spoon to regularly skim off the foam that rises to the surface. Remove from the heat and let cool slightly.
Carefully strain the stock into a bowl through a colander or sieve lined with paper towels or cheesecloth (muslin). Discard the bones and solids. Let cool at room temperature for about 1 hour.
Cover and refrigerate the stock overnight. With a large spoon, lift off any solidified fat from the surface and discard. Use the stock immediately, cover and refrigerate for up to 2 days, or freeze in airtight containers for up to 3 months. Makes about 12 cups.
Quick tips on Sports Nutrition
Tomato juice has more potassium than orange juice or a banana, and the salt in tomato juice can help keep an athlete with heavy sweat losses to stay better hydrated.
Drinking tea and caffeinated coffee or soda within 2 hours of a meal will decrease the amount of iron the body is able to absorb from that meal.
The first 15 minutes after strenuous activity are the most critical for replacing carbohydrates and building glycogen stores. Fruit juices rather than sports drinks pack more carbohydrate per ounce (with the exception of Gatorlode, which was developed specifically for carbohydrate replacement).
Chromium supplementation greater than 200 micrograms per day may cause iron deficiency.
In post-competition recovery, alcohol consumption interferes with rehydration and the loading of carbohydrates in muscles (glycogen resynthesis), thus slowing recovery from strenous activity and increasing risk of injury.
Thick-crusted veggie pizza ordered with extra sauce, and only 1/2 the amount of cheese instead of regular pizza, provides more carbohydrate, potassium, and other nutrients for exercise recovery .
Drinking tea and caffeinated coffee or soda within 2 hours of a meal will decrease the amount of iron the body is able to absorb from that meal.
The first 15 minutes after strenuous activity are the most critical for replacing carbohydrates and building glycogen stores. Fruit juices rather than sports drinks pack more carbohydrate per ounce (with the exception of Gatorlode, which was developed specifically for carbohydrate replacement).
Chromium supplementation greater than 200 micrograms per day may cause iron deficiency.
In post-competition recovery, alcohol consumption interferes with rehydration and the loading of carbohydrates in muscles (glycogen resynthesis), thus slowing recovery from strenous activity and increasing risk of injury.
Thick-crusted veggie pizza ordered with extra sauce, and only 1/2 the amount of cheese instead of regular pizza, provides more carbohydrate, potassium, and other nutrients for exercise recovery .
how to keep fit
Fitness
Inclusive fitness (IF) is the sum of the direct and indirect fitness effects of an individual's behaviours, where the direct fitness effect is the impact on the individual's fitness, and the indirect fitness effect is the impact on the fitness of its social partners, weighted by the degree of relatedness between the individual and its social partners. When social behaviors enhance or diminish the survival or reproduction of other individuals possessing genes that predispose to the same social behaviors, they affect the organism's indirect fitness. This model is therefore more generalized than kinselection (in the strict sense), which requires that the shared genes are identical by descent; as such, the two models are commonly treated as synonymous, because the most common historical context for modeling inclusive fitness is indeed in groups of closely-related organisms.
From the gene's point of view, evolutionary success ultimately depends on leaving behind the maximum number of copies of itself in the population. Until 1964 it was generally believed that genes only achieved this by causing the individual to leave the maximum number of viable offspring possible. However, in 1964 W. D. Hamilton showed that because close relatives of an organism are likely to share more genes in common (not to be confused with "common genes," the opposite of scarce genes), the gene can also increase its evolutionary success by promoting the reproduction and survival of these related individuals. This leads individuals to behave in a manner maximising their inclusive fitness, rather than their individual fitness.
An empirical example of the inclusive fitness principle is provided by the Belding ground squirrel. Here, individuals give alarm calls to warn their group of the presence of a predator. By emitting the alarm, the Belding ground squirrel puts itself in increased danger by giving away its location. In the process, however, the squirrel protects its relatives that live within the population. In further studies, it has been shown that willingness of the squirrel to put itself at risk is directly proportional to how closely related it is to members of its population. Therefore, if protecting the other squirrels in the immediate area will lead to the passing on of more of the squirrel’s own genes than the squirrel could leave by reproducing on its own, the squirrel is willing to sacrifice itself, which leads to greater inclusive fitness.
Inclusive fitness (IF) is the sum of the direct and indirect fitness effects of an individual's behaviours, where the direct fitness effect is the impact on the individual's fitness, and the indirect fitness effect is the impact on the fitness of its social partners, weighted by the degree of relatedness between the individual and its social partners. When social behaviors enhance or diminish the survival or reproduction of other individuals possessing genes that predispose to the same social behaviors, they affect the organism's indirect fitness. This model is therefore more generalized than kinselection (in the strict sense), which requires that the shared genes are identical by descent; as such, the two models are commonly treated as synonymous, because the most common historical context for modeling inclusive fitness is indeed in groups of closely-related organisms.
From the gene's point of view, evolutionary success ultimately depends on leaving behind the maximum number of copies of itself in the population. Until 1964 it was generally believed that genes only achieved this by causing the individual to leave the maximum number of viable offspring possible. However, in 1964 W. D. Hamilton showed that because close relatives of an organism are likely to share more genes in common (not to be confused with "common genes," the opposite of scarce genes), the gene can also increase its evolutionary success by promoting the reproduction and survival of these related individuals. This leads individuals to behave in a manner maximising their inclusive fitness, rather than their individual fitness.
An empirical example of the inclusive fitness principle is provided by the Belding ground squirrel. Here, individuals give alarm calls to warn their group of the presence of a predator. By emitting the alarm, the Belding ground squirrel puts itself in increased danger by giving away its location. In the process, however, the squirrel protects its relatives that live within the population. In further studies, it has been shown that willingness of the squirrel to put itself at risk is directly proportional to how closely related it is to members of its population. Therefore, if protecting the other squirrels in the immediate area will lead to the passing on of more of the squirrel’s own genes than the squirrel could leave by reproducing on its own, the squirrel is willing to sacrifice itself, which leads to greater inclusive fitness.
origin of sports day
Sports day is a day when pupils get to compete against one another in various games to obtain prizes and trophies. It is usually held in the start or the end of the academic year, where it is warmer. It is also named field days, hence the phrase "to have a field day".
Tuna pita pockets
Ingredients
1 1/2 cups shredded romaine lettuce3/4 cup diced tomatoes1/2 cup finely chopped green bell peppers1/2 cup shredded carrots1/2 cup finely chopped broccoli1/4 cup finely chopped onion2 cans (6 ounces each) low-salt white tuna packed in water, drained1/2 cup low-fat ranch dressing3 whole-wheat pita pockets, cut in half
Directions
In a large bowl, add the lettuce, tomatoes, peppers, carrots, broccoli and onions. Toss to mix evenly.
In a small bowl, add the tuna and ranch dressing. Stir to mix well. add the tuna mixture to the lettuce mixture and stir to combine.
Scoop 3/4 cup of the tuna salad into each pita pocket half and serve immediately.
1 1/2 cups shredded romaine lettuce3/4 cup diced tomatoes1/2 cup finely chopped green bell peppers1/2 cup shredded carrots1/2 cup finely chopped broccoli1/4 cup finely chopped onion2 cans (6 ounces each) low-salt white tuna packed in water, drained1/2 cup low-fat ranch dressing3 whole-wheat pita pockets, cut in half
Directions
In a large bowl, add the lettuce, tomatoes, peppers, carrots, broccoli and onions. Toss to mix evenly.
In a small bowl, add the tuna and ranch dressing. Stir to mix well. add the tuna mixture to the lettuce mixture and stir to combine.
Scoop 3/4 cup of the tuna salad into each pita pocket half and serve immediately.
HEALTHY RECIPES
Sambal Kangkong
Ingredients (serves 5) 750 g kangkong 2 dsp sambal belachan 3 dsp dried prawns, unsoaked2 cloves garlic sliced 3 dsp unsaturated oil GarnishingRed chillies sliced Method
Wash kangkong and tear to bite-size pieces.
Heat oil and fry sambal belachan, dried prawns and garlic until fragrant.
Add kangkong and stir-fry for another 3 minutes. Remove from heat, garnish and serve.
Nutrient Analysis (per serving)
Calories
123 kcal
Total Fat
7 g
Saturated Fat
1 g
Cholesterol
14 mg
Dietary Fibre
5 g
Sodium
327 mgUseful tips:
To minimise nutrient loss, wash vegetables under running tap water instead of soaking them.
Whenever possible, tear rather than cut vegetables to minimise nutrient loss.
Ingredients (serves 5) 750 g kangkong 2 dsp sambal belachan 3 dsp dried prawns, unsoaked2 cloves garlic sliced 3 dsp unsaturated oil GarnishingRed chillies sliced Method
Wash kangkong and tear to bite-size pieces.
Heat oil and fry sambal belachan, dried prawns and garlic until fragrant.
Add kangkong and stir-fry for another 3 minutes. Remove from heat, garnish and serve.
Nutrient Analysis (per serving)
Calories
123 kcal
Total Fat
7 g
Saturated Fat
1 g
Cholesterol
14 mg
Dietary Fibre
5 g
Sodium
327 mgUseful tips:
To minimise nutrient loss, wash vegetables under running tap water instead of soaking them.
Whenever possible, tear rather than cut vegetables to minimise nutrient loss.
Island Chiller
Ingredients
2 packages (10 ounces each) frozen unsweetened strawberries1 can (30 ounces) crushed pineapple with juice3 cups orange juice2 quarts carbonated water, chilled16 fresh strawberries
Directions
In a blender, combine the frozen strawberries, pineapple with juice and orange juice. Blend until smooth and frothy.
Pour the strawberry mixture into ice cube trays and freeze.
To serve, put 3 strawberry cubes into a tall glass and fill with 1/2 cup of the carbonated water. Wait until the mixture becomes slushy. Garnish with a strawberry and serve.
2 packages (10 ounces each) frozen unsweetened strawberries1 can (30 ounces) crushed pineapple with juice3 cups orange juice2 quarts carbonated water, chilled16 fresh strawberries
Directions
In a blender, combine the frozen strawberries, pineapple with juice and orange juice. Blend until smooth and frothy.
Pour the strawberry mixture into ice cube trays and freeze.
To serve, put 3 strawberry cubes into a tall glass and fill with 1/2 cup of the carbonated water. Wait until the mixture becomes slushy. Garnish with a strawberry and serve.
healthy diets
Fajita Marinade III
SUBMITTED BY: Bob PHOTO BY: rebecca "This outstanding marinade is great with chicken or beef flank and skirt. Fajitas never tasted better!"
PREP TIME
20 Min
READY IN
1 Day 20 Min
SERVINGS & SCALING
Original recipe yield: 3 cups
US
METRIC
About scaling and conversions
INGREDIENTS
1 1/2 cups vegetable oil
1 cup lemon juice
1 tablespoon chopped green onion
1/4 teaspoon dried rosemary
1/4 teaspoon dried thyme
1 tablespoon dried oregano
1 clove garlic, minced
READ REVIEWS (13)
Review/Rate This Recipe
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Add a Personal Note
Post a Recipe Photo
Post a Favorite Food List
Create a Menu
DIRECTIONS
In a medium bowl, mix together vegetable oil, lemon juice, green onion, rosemary, thyme, oregano and garlic. Place beef or chicken in the marinade. Cover and marinate in the refrigerator approximately 24 hours before grilling as desired.
SUBMITTED BY: Bob PHOTO BY: rebecca "This outstanding marinade is great with chicken or beef flank and skirt. Fajitas never tasted better!"
PREP TIME
20 Min
READY IN
1 Day 20 Min
SERVINGS & SCALING
Original recipe yield: 3 cups
US
METRIC
About scaling and conversions
INGREDIENTS
1 1/2 cups vegetable oil
1 cup lemon juice
1 tablespoon chopped green onion
1/4 teaspoon dried rosemary
1/4 teaspoon dried thyme
1 tablespoon dried oregano
1 clove garlic, minced
READ REVIEWS (13)
Review/Rate This Recipe
Save To Recipe Box
Add to Shopping List
Add a Personal Note
Post a Recipe Photo
Post a Favorite Food List
Create a Menu
DIRECTIONS
In a medium bowl, mix together vegetable oil, lemon juice, green onion, rosemary, thyme, oregano and garlic. Place beef or chicken in the marinade. Cover and marinate in the refrigerator approximately 24 hours before grilling as desired.
barbecued chicken
This is a really easy, quick and cheap snack or, served with fresh vegetables, will make a filling meal. The secret is the barbecue sauce.
Ingredients (serves 6)
12 chicken drumsticks, skin removed150 ml wine vinegar2 tbsps Worcestershire sauce2 tbsps tomato puree1 raw tomato cut into 41 thinly sliced small onion
Method
-Mix all ingredients.
-Add the chicken drumsticks.
-Leave to marinate overnight, if possible, or at least two hours.
-After marinating, lift the meat out of the sauce and bake in a moderate oven until the meat is falling off the bone slightly.
Done by: Tan Yan Jun
6G
boltmax@gmail.com
horoscope
Chinese New Year 4705 or 2008 in the Western calendar is the Year of the Brown Earth Rat. This year of the rat begins a new 12 year cycle of the Chinese zodiac.
Like the houses of the zodiac, the animals of Chinese astrology are said to influence your luck during the year. Your horoscope for 2008, the year of the rat, depends on which animal signifies the year you were born.
Rats are water signs and it is said that they make a very good match for monkeys and dragons, but do not get along well with rabbits, horses and roosters. The brown earth influences of this year also make oxen a favored friend of the persevering rat but add conflict to the year as the elements of earth and water seek a balance - especially during the early part of the year.
The rat's stone, the deep red garnet, is the color of joyful celebration. It signifies the loyalty and passion of the most honorable traits of the sign that will rule the year ahead
Like the houses of the zodiac, the animals of Chinese astrology are said to influence your luck during the year. Your horoscope for 2008, the year of the rat, depends on which animal signifies the year you were born.
Rats are water signs and it is said that they make a very good match for monkeys and dragons, but do not get along well with rabbits, horses and roosters. The brown earth influences of this year also make oxen a favored friend of the persevering rat but add conflict to the year as the elements of earth and water seek a balance - especially during the early part of the year.
The rat's stone, the deep red garnet, is the color of joyful celebration. It signifies the loyalty and passion of the most honorable traits of the sign that will rule the year ahead
How to keep fit
we can keep fit by eating healthy and excising.Keep healthy and eat healthy.An empirical example of the inclusive fitness principle is provided by the Belding ground squirrel. Here, individuals give alarm calls to warn their group of the presence of a predator. By emitting the alarm, the Belding ground squirrel puts itself in increased danger by giving away its location. In the process, however, the squirrel protects its relatives that live within the population. In further studies, it has been shown that willingness of the squirrel to put itself at risk is directly proportional to how closely related it is to members of its population. Therefore, if protecting the other squirrels in the immediate area will lead to the passing on of more of the squirrel’s own genes than the squirrel could leave by reproducing on its own, the squirrel is willing to sacrifice itself, which leads to greater inclusive fitness.
done by
soon keong
done by
soon keong
Healthy pasta
DIRECTIONS
Arrange 1/2 of the green onions on the bottom of the steaming bowl (it is important to steam in a container in order to retain the steam and juices around the fish). Place 1/2 of the mushrooms and Napa cabbage sections on top of the onions. Place fish on top of the vegetables. Sprinkle ginger, garlic, and red pepper flakes over fish. Top with the remaining green onions, mushrooms, and napa cabbage. Drizzle soy sauce and water over everything.
Place steam bowl in a steamer over 1 inch of boiling water, and cover. Steam for 15 to 20 minutes, or until fish flakes easily. Garnish with cilantro, if desired.
Note
Halibut, cod, or any firm-fleshed white fish will work for this recipe.
DIRECTIONS
Arrange 1/2 of the green onions on the bottom of the steaming bowl (it is important to steam in a container in order to retain the steam and juices around the fish). Place 1/2 of the mushrooms and Napa cabbage sections on top of the onions. Place fish on top of the vegetables. Sprinkle ginger, garlic, and red pepper flakes over fish. Top with the remaining green onions, mushrooms, and napa cabbage. Drizzle soy sauce and water over everything.
Place steam bowl in a steamer over 1 inch of boiling water, and cover. Steam for 15 to 20 minutes, or until fish flakes easily. Garnish with cilantro, if desired.
Note
Halibut, cod, or any firm-fleshed white fish will work for this recipe.
Steamed tuna fish
INGREDIENTS
2 pounds fresh tuna steaks
1/2 cup soy sauce
1/2 cup sherry
1/2 cup vegetable oil
1 bunch green onions, finely chopped
1/2 cup minced fresh ginger root
3 cloves garlic, minced
1 teaspoon salt
1 teaspoon ground black pepper
DIRECTIONS
Place tuna steaks in a steamer over 1 inch of boiling water, and cover. Cook 6 to 8 minutes, or until fish flakes easily with a fork.
Meanwhile, in a medium saucepan, combine soy sauce, sherry, vegetable oil, green onions, ginger, garlic, salt, and black pepper. Bring to a boil.
Remove tuna steaks from steamer, and place in a serving dish. Pour sauce over tuna steaks, and serve immediately.
INGREDIENTS
2 pounds fresh tuna steaks
1/2 cup soy sauce
1/2 cup sherry
1/2 cup vegetable oil
1 bunch green onions, finely chopped
1/2 cup minced fresh ginger root
3 cloves garlic, minced
1 teaspoon salt
1 teaspoon ground black pepper
DIRECTIONS
Place tuna steaks in a steamer over 1 inch of boiling water, and cover. Cook 6 to 8 minutes, or until fish flakes easily with a fork.
Meanwhile, in a medium saucepan, combine soy sauce, sherry, vegetable oil, green onions, ginger, garlic, salt, and black pepper. Bring to a boil.
Remove tuna steaks from steamer, and place in a serving dish. Pour sauce over tuna steaks, and serve immediately.
tips on sports
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> infoBoulevard > Sports > Tips For Avoiding Sports Injuries
Tips For Avoiding Sports InjuriesWhile it is not possible to completely avoid all types of injuries, by taking some precautions, it is possible to greatly reduce your risk of injury. However, simply reducing the risk of injury is not a task that is always easy to handle. By carefully following some precautions there are ways that you can avoid injuring yourself.
Tip 1.
It is best to always ensure you are in the best physical shape possible before you begin playing a sport. Whether you are looking into tennis, football, baseball, or even basketball amongst the numerous sports available, it is best to be in shape. While playing sports will help get you into better shape physically, it is best to be in shape before beginning.
Tip 2.
Ensure you know all of the rules and guidelines for the sport you are playing. Following the rules can help ensure that you can avoid injury resulting from playing inappropriately. In addition, make sure you play with others who follow the rules as well. If someone else breaks the rules while playing, it increases your risk of injury.
Tip 3.
Always wear the appropriate safety equipment whenever playing sports. This should be applied regardless of playing a practice, scrimmage, tournament, or even just playing around with friends. The safety equipment exists for a reason and it is very important to help protect you from accidents and injuries. Without wearing the equipment, you are increasing your risk of being injured.
Tip 4.
Do a through warm up before starting to play. If you are playing on a team, you should play on teams that ensure warm ups are done before the games start. This helps to stretch and slowly warm up your muscles and really reduces the risk of injuries. Skipping a warm up may seem like a great way to make up for running late for a game, but this is a huge risk to your safety.
Tip 5.
If you are tired, sick or hurting do not play. If you play on a team ensure you tell the coach about any problems that you are experiencing and let them know you will not be playing. You should never agree to play when you are tired because it increases the risk of being injured since you are not fully alert. When you are sick, your body is always in a weakened condition and able to become injured much easier and finally when you are already in pain, you likely already have an injury of some form that needs some time to heal.
Tip 6.
Ensure that you are getting enough rest. While the idea of playing your favorite sport 24/7 may seem like the greatest idea, it is vital that you get at least 8 hours of sleep a day as well as take frequent breaks to ensure you do not wear yourself out. While training is a vital aspect of sports, getting the necessary rest to allow your body time to heal and recover is just as important. By resting when necessary, you are ensuring that you will have a long and happy sports career whether you are simply playing for fun, playing for a team, or playing professionally.
Avoiding injuries is a very important consideration for athletes and by following the tips and suggestions mentioned above it should help to greatly improve your performance and reduce your risk of injury all at the same time.
> infoBoulevard > Sports > Tips For Avoiding Sports Injuries
Tips For Avoiding Sports InjuriesWhile it is not possible to completely avoid all types of injuries, by taking some precautions, it is possible to greatly reduce your risk of injury. However, simply reducing the risk of injury is not a task that is always easy to handle. By carefully following some precautions there are ways that you can avoid injuring yourself.
Tip 1.
It is best to always ensure you are in the best physical shape possible before you begin playing a sport. Whether you are looking into tennis, football, baseball, or even basketball amongst the numerous sports available, it is best to be in shape. While playing sports will help get you into better shape physically, it is best to be in shape before beginning.
Tip 2.
Ensure you know all of the rules and guidelines for the sport you are playing. Following the rules can help ensure that you can avoid injury resulting from playing inappropriately. In addition, make sure you play with others who follow the rules as well. If someone else breaks the rules while playing, it increases your risk of injury.
Tip 3.
Always wear the appropriate safety equipment whenever playing sports. This should be applied regardless of playing a practice, scrimmage, tournament, or even just playing around with friends. The safety equipment exists for a reason and it is very important to help protect you from accidents and injuries. Without wearing the equipment, you are increasing your risk of being injured.
Tip 4.
Do a through warm up before starting to play. If you are playing on a team, you should play on teams that ensure warm ups are done before the games start. This helps to stretch and slowly warm up your muscles and really reduces the risk of injuries. Skipping a warm up may seem like a great way to make up for running late for a game, but this is a huge risk to your safety.
Tip 5.
If you are tired, sick or hurting do not play. If you play on a team ensure you tell the coach about any problems that you are experiencing and let them know you will not be playing. You should never agree to play when you are tired because it increases the risk of being injured since you are not fully alert. When you are sick, your body is always in a weakened condition and able to become injured much easier and finally when you are already in pain, you likely already have an injury of some form that needs some time to heal.
Tip 6.
Ensure that you are getting enough rest. While the idea of playing your favorite sport 24/7 may seem like the greatest idea, it is vital that you get at least 8 hours of sleep a day as well as take frequent breaks to ensure you do not wear yourself out. While training is a vital aspect of sports, getting the necessary rest to allow your body time to heal and recover is just as important. By resting when necessary, you are ensuring that you will have a long and happy sports career whether you are simply playing for fun, playing for a team, or playing professionally.
Avoiding injuries is a very important consideration for athletes and by following the tips and suggestions mentioned above it should help to greatly improve your performance and reduce your risk of injury all at the same time.
Happy Chinese New Year =]
Good luck to all of you and may god bless you all =] get more red packets from your uncles and aunties and parents and family and other relatives hahas. Chinese New Year is a family reunion.When you wish your relatives my family usally bring two mandrin oranges to pay our respect to the elderlys.
Ingredients (serves 5)
1 kg cooked laksa noodles - drained
200 g cooked skinless chicken breast - shredded
2 pieces fish cake - sliced
300 g beansprouts - boiled
4 pieces taupok - sliced
1 cucumber - peeled and shredded
Daun kesum - washed and finely shredded
1 Litre low fat milk
1 cup water
1 1/2 dsp unsaturated oil
(A) Grind into paste
30 dried chillies
10 small onions
12 buah keras
2 stalks daun kesum
(B) Grind coarsely
1 cup dried prawns - soaked
1/2 dsp belachan (shrimp paste) - roasted
Method
Heat oil and fry ingredients
(A) until fragrant.
Add ingredients
(B) and fry for 1 to 2 minutes.
Add water and taupok and simmer gently for 10 minutes.
Stir in milk and cook over low heat for another 5 minutes.
Pour gravy over laksa noodles and serve with beansprouts, shredded chicken and fish cake.
Add daun kesum and cucumber as desired.
Useful tips:
Soak dried prawns for at least 15 minutes and rinse to remove some of the salt.
To prevent milk and yoghurt from curdling, bring to boil over low heat.
1 kg cooked laksa noodles - drained
200 g cooked skinless chicken breast - shredded
2 pieces fish cake - sliced
300 g beansprouts - boiled
4 pieces taupok - sliced
1 cucumber - peeled and shredded
Daun kesum - washed and finely shredded
1 Litre low fat milk
1 cup water
1 1/2 dsp unsaturated oil
(A) Grind into paste
30 dried chillies
10 small onions
12 buah keras
2 stalks daun kesum
(B) Grind coarsely
1 cup dried prawns - soaked
1/2 dsp belachan (shrimp paste) - roasted
Method
Heat oil and fry ingredients
(A) until fragrant.
Add ingredients
(B) and fry for 1 to 2 minutes.
Add water and taupok and simmer gently for 10 minutes.
Stir in milk and cook over low heat for another 5 minutes.
Pour gravy over laksa noodles and serve with beansprouts, shredded chicken and fish cake.
Add daun kesum and cucumber as desired.
Useful tips:
Soak dried prawns for at least 15 minutes and rinse to remove some of the salt.
To prevent milk and yoghurt from curdling, bring to boil over low heat.
Healthy Recipes
Ingredients For Nasi Lemak
1 1/2 cups white rice1/2 cup brown rice3 dsp thick coconut milk mixed with 2 1/4 cups water3 daun pandan, torn lengthwise2 cups ikan bilis, cleaned and washed. Remove head and entrails.1 dsp tamarind juiceSambal6 small onions10 - 15 dried chillies, soaked1 dsp belachan (shrimp paste), roasted1 1/2 dsp unsaturated oil. Garnishing 1/2 cucumber, sliced1/2 wedge pineapple, sliced1 tomato, sliced Mint leaves
Nutrient Analysis (per serving)
Energy
429 kcal
Total Fat
7 g
Saturated Fat
3 g
Cholesterol
102 mg
Dietary Fibre
2 g
Sodium
207 mg
Method
Wash rice. Add water and pandan leaves and cook in a rice cooker as usual.
When rice is almost dry, stir in 3 dsp coconut milk, cover and cook until done.
Meanwhile, fry ikan bilis in 1 dsp oil. Set aside.
Heat remaining oil and fry sambal ingredients until fragrant. Add ikan bilis and tamarind juice. Cook for 2 minutes.
Garnish and serve.
Ingredients Of Curry Laksa
1 kg cooked laksa noodles - drained200 g cooked skinless chicken breast - shredded2 pieces fish cake - sliced300 g beansprouts - boiled4 pieces taupok - sliced1 cucumber - peeled and shreddedDaun kesum - washed and finely shredded1 Litre low fat milk1 cup water1 1/2 dsp unsaturated oil(A) Grind into paste 30 dried chillies10 small onions12 buah keras2 stalks daun kesum(B) Grind coarsely 1 cup dried prawns - soaked1/2 dsp belachan (shrimp paste) - roasted
Nutrient Analysis (per serving)
Calories
717 kcal
Total Fat
17 g
Saturated Fat
5 g
Cholesterol
59 mg
Dietary Fibre
7 g
Sodium
843 mg
Method of making Curry Laksa
Heat oil and fry ingredients (A) until fragrant. Add ingredients (B) and fry for 1 to 2 minutes.
Add water and taupok and simmer gently for 10 minutes.
Stir in milk and cook over low heat for another 5 minutes.
Pour gravy over laksa noodles and serve with beansprouts, shredded chicken and fish cake. Add daun kesum and cucumber as desired. Useful tips:
Soak dried prawns for at least 15 minutes and rinse to remove some of the salt.
To prevent milk and yoghurt from curdling, bring to boil over low heat.
Done By Marcus
Chinese New Year
This year is the Rat year! Lets celebrate!
But watch out, you should also watch your diet!
1. Control the amount of sweets you eat.
2. Sleep well(do not be too excited!)
3.Keep healthy!
These points will helps you not get sick during Chinese New Year!
But watch out, you should also watch your diet!
1. Control the amount of sweets you eat.
2. Sleep well(do not be too excited!)
3.Keep healthy!
These points will helps you not get sick during Chinese New Year!
China Moon Salmon
INGREDIENTS
1 teaspoon olive oil
1 dash sesame oil
2 cloves garlic, minced
1 tablespoon julienned fresh ginger
1 tablespoon Chinese black bean and garlic sauce
1 teaspoon red pepper flakes
1/2 cup chicken broth
4 (4 ounce) fillets salmon
salt and pepper to taste
DIRECTIONS
Begin heating water in the bottom of steamer pot.
Heat olive oil and sesame oil in a saucepan over medium heat. Saute garlic and ginger for 1 minute. Stir in black bean sauce and red pepper flakes. Cook for 5 minutes. Remove from heat, and stir in chicken broth; set aside.
Rinse salmon, and pat dry. Season each side lightly with salt and pepper. Place in a small shallow pan. Spoon black bean mixture over salmon. Place in steamer pot over boiling water.
Steam for 10 to 12 minutes, or until salmon flakes easily with a fork.
INGREDIENTS
1 teaspoon olive oil
1 dash sesame oil
2 cloves garlic, minced
1 tablespoon julienned fresh ginger
1 tablespoon Chinese black bean and garlic sauce
1 teaspoon red pepper flakes
1/2 cup chicken broth
4 (4 ounce) fillets salmon
salt and pepper to taste
DIRECTIONS
Begin heating water in the bottom of steamer pot.
Heat olive oil and sesame oil in a saucepan over medium heat. Saute garlic and ginger for 1 minute. Stir in black bean sauce and red pepper flakes. Cook for 5 minutes. Remove from heat, and stir in chicken broth; set aside.
Rinse salmon, and pat dry. Season each side lightly with salt and pepper. Place in a small shallow pan. Spoon black bean mixture over salmon. Place in steamer pot over boiling water.
Steam for 10 to 12 minutes, or until salmon flakes easily with a fork.
the year of rat
People born in the Year of the Rat are noted for their charm and attraction for the opposite sex. They work hard to achieve their goals, acquire possessions, and are likely to be perfectionists. They are basically thrifty with money. Rat people are easily angered and love to gossip. Their ambitions are big, and they are usually very successful. They are most compatible with people born in the years of the Dragon, Monkey, and Ox.
Friday, February 1, 2008
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