Isys 100 - Group Assignment Video - Making Bannana Bread

When you mention of banana bread, what's the first thing come to your mind? Yummy? unhealthy? too sweet? Today we are going to introduce a healthy version of banana bread. this bread allows you to gain some healthy benefits while enjoy the sweet side of the life. In the video we will teach you how to make the healthy banana cake.
Siya's contribution toward the video is introduce banana's advantages and materials need for the bread. And Jonathan introduce all ingredients of banana bread in detail. Shirley's contribution toward this video is showing one part of cooking process which about how to mix all ingredients together. Eleni was in charge of placing the mixture into the tray and cooking the mixture. This demonstrated to the people who attempt this recipe that it doesn’t take long and can be altered and changed according to personal preferences. It also confirmed that the quick and easy recipe can be made by anyone and be used for any event, whether it be a recover snack or a treat for kids, its multifaceted use makes it an easy choice for people with limited time in their day-to-day lives. Allen and Leo’s contribution towards the video was to edit the video by put all video segment together add in effects, and provide a short review of the banana bread towards the end of the video.

https://www.youtube.com/watch?v=eKnLb6FSJN8

Final Blog post

When you mention of banana bread, what's the first thing come to your mind? Yummy? unhealthy? too sweet? Today we are going to introduce a healthy version of banana bread. this bread allows you to gain some healthy benefits while enjoy the sweet side of the life. In the video we will teach you how to make the healthy banana cake.

Siya's contribution toward the video is introduce banana's advantages and materials need for the bread. 

Jonathan introduce all ingredients of banana bread in detail. 

Shirley's contribution toward this video is showing one part of cooking process which about how to mix all ingredients together.

Eleni was in charge of placing the mixture into the tray and cooking the mixture. This demonstrated to the people who attempt this recipe that it doesn’t take long and can be altered and changed according to personal preferences. It also confirmed that the quick and easy recipe can be made by anyone and be used for any event, whether it be a recover snack or a treat for kids, its multifaceted use makes it an easy choice for people with limited time in their day-to-day lives.

Allen and Leo’s contribution towards the video was to edit the video by put all video segment together add in effects, and provide a short review of the banana bread towards the end of the video.

The video can be found here: 
https://youtu.be/eKnLb6FSJN8

Enjoy!

Fast Food an Unhealthy Choice

Fast Food 

Fast food is a mass produced food that is prepared and served quickly to customers. Fast food is very convenient and time friendly. However, as good as it may sound fast food serves unhealthy products with high fat and high sugar.

Fast food is an unhealthy diet and due to high level of sugar it can lead to diabetes as the intense level of sugar puts your metabolism under stress and cause diabetes. Fast food doesn’t contain enough nutrients your body needs to stay healthy and this can result in fatigue and lack of energy for daily activities and fitness activities. Fast food also contains large amount of fat, hence increase the risk of chronic diseases as fat accumulate this include diseases such as heart attacks. Famous fast food firms are McDonalds and KFC and can be eaten as convenience or in need of quick served food however mass eating these products can cause a risk factor to your health and reduce your daily physical fitness activities.

3 Common Nutrition Mistakes of Runners

3 Common Nutrition Mistakes of Runners:

While most runners already have the basics like pre- and post-run fuel down, there are still some grey areas of confusion that people don't know about. 



#1 Mistake: Eating Too Much Protein

As a whole across the country, we over consume protein. In fact, the current average Australian protein intake is 25-50% greater than the amount recommended by the Dietary Guidelines. When it comes to exercise, it’s incredibly common to think that protein needs increase even more after any type of exercise. While we do need protein after a workout to rebuild muscles, we definitely don’t need as much as many likely think. Unless you’re doing intense endurance or resistance exercise, your protein needs do not increase. Use this general rule of thumb to determine how much protein you need in one day: take your weight in kilograms and multiply that by 0.8. This will help avoid overconsumption of protein.

#2 Mistake: Sports Drinks and Energy Gels All the Time

Sports drinks and energy gels should only be consumed when preparing to run a marathon or half marathon. Anything less than that however, and you might be giving yourself extra and unnecessary calories. Carbs are our body’s preferred source of fuel in exercise. If you’re a runner, this probably isn’t news to you.

Glucose (a type of carbohydrate) is easier to mobilise in the body and to use for energy than fat and protein. With higher intensity exercise of course, the amount of fuel needed from carbs increases. As we start to use these carbs, or our glycogen stores, our perception of exertion increases and we begin to feel exhausted. Only at this stage is it necessary to begin carb loading. 

Typically, this type of refueling is only needed when the activity lasts longer than one hour. For every hour after the first, a good rule of thumb is give yourself about30-60 grams of carbs per hour.






#3 Mistake: Coconut Water is the Perfect Post Run Refuel

Coconut water definitely can be a great hydration option post run. Most unflavored coconut waters are low in calories, low in sugar and contain a good amount of potassium. If you like the taste and really enjoy drinking coconut water, by all means – drink up! However, unless you’re going on a long run you don’t necessarily need that type of hydration. Our fluid and electrolyte balance is well regulated by the body.

During exercise, our bodies start to follow a feedback mechanism: we produce sweat and our thirst mechanism kicks in to maintain the balance. So, drinks like coconut water aren’t always needed. It’s only in endurance exercise that this balance might get compromised – sometimes it’s hard to ingest enough fluid to keep up with losses. In these cases, you can reach for the coconut water to keep properly hydrated.





By Helen Danias

Reasonable Sleep

Reasonable Sleep

 

Sleep is the life cycle of your body; people always need sleep to maintain spirit. Reasonable sleep is a good way to keep body healthy. In the research, people need 8 hours sleeping time in a day. Both of exceeding and insufficient sleep is not good for your body.

 

Insufficient sleep may cause dizzy or giddy, decrease of memory retention and other diseases such as cardiovascular disease. Enough sleep is also bad for your body due to sleep more can lead to a lack of standardization barbarism. Generally, it changes the sleeping time and sleeping cycle. 

 

That is why sleep is most important to your body’s health. 

By CHONG LI

https://www.youtube.com/watch?v=DTiaDlgwm8k

http://valleysleepcenter.com/blog/wp-content/uploads/2013/08/bigstock-Man-comfortably-sleeping-in-hi-15694625.jpg

Touch Football

Touch Football

Touch football is a variation of rugby league however with some minor changes such as the replacement of tackling with touch and the number of players on the field at once. Therefore touch football is not a contact sport however is a limited- contact sport. The positive features touch football brings, as a fitness activity is that it’s easy to set up with minimal equipment required and also plays at rugby at ease without the fear of injury. Unlike rugby touch football only has 6 players on the team with no kicking involved, additionally the ball is handed over to the opposing team if dropped forward or backwards and having contact with the floor. Touch football is intense and tiring with endless sprinting and running resulting in a good fitness exercise whilst being really enjoyable and fun with friends.

Rugby League

Rugby League is an Australian sport played by 2 teams on a rectangular field. In rugby league, points are scored by carrying the ball and touching it to the ground beyond the opposing team's goal line; this is called a try, and is the primary method of scoring.

The opposing team attempts to stop the attacking side scoring points by tackling the player carrying the ball. In addition to tries, points can be scored by kicking goals. After each try, the scoring team gains a free kick to try at goal with a conversion for further points. Kicks at goal may also be awarded for penalties, and field goals can be attempted at any time.

League is an extremely physically demanding sport requires players to run over 10km per game, means that health and fitness levels must be high. In contact sports (mixed martial arts and rugby league), athletes purposely hit or collide with each other or with inanimate objects (including the ground) with great force. Full contact sport involves tackling, fitness is crucial for its players as well as health as players must maintain a healthy weight and physical presence.

 

Use of weight-reducing aid

Weight-reducing aid is a medicine that helps fat people losing weight during a period. With the development, more and more obese people try to use weight-reducing aid for losing weight. It is serious to use this medicine.

 

It is noticed that two types of people cannot use this medicine. One is the teenager under the age 18, because their organ growth is not adultness. Another one is old people age over the 70. Their organ become degeneration, it is not good for assimilate medicine, and would lead to important result. Meanwhile, people who have heart disease will not use weight-reducing aid. 

 

The function of weight-reducing aid is to suppress orexis, expend capacity, influence metabolism and hold back the digestion.

By CHONG LI

https://www.youtube.com/watch?v=dpmfrVuJymI

Weight loss in healthy way

According to research, 61% of Aussies are overweight, therefore weight loss is a significant issue in Australia. However, people always have many unhealthy misconceptions about weight loss. Weight loss is not only about melt out your excessive fat, how to lost weight in healthy way is more important.Over exercise and crash diets may assist you lost weight in a short period, however these activities may make your body feel unwell as peoples’ body like slow changing in terms of physically activity and food. There are no any magical ways which can make people lost excess body fat rapidly.

To achieve your weight loss target, small and achievable changes in your lifestyle will be better for your body. For example: follow a balanced, nutritious diet plan and perform physically activity regularly.

Edited by Shirley

Advantages of Swimming

Swimming environment is different with normal exercise as under water have hydraulic pressure this element able to assist exercise increase efficiency. Also as swimming enablement whole body cells hence it may has lots of advantages.
Firstly, it has physical training respiratory muscle because of water density generate resistance so under water should put forth your strength, thus it enhances hydraulic pressure effective.
Practice angiocarpy operation, during swimming human be lie on the back as water have pressure, it has beneficial to blood circulation.
Swimming exercise period longer than others exercise as under water people don’t have sweat, it increases swimming exercise times as sweatiness easy let people lose energy. Hence, under water don’t have sweat, swimming extend exercise period and efficiency.




https://www.google.com.au/?gws_rd=ssl#q=swimming+


SIYA

Badminton

Badminton

Badminton is a racquet sport played using racquets and using these racquets to hit a shuttlecock across the net. This game can be played in teams thus making fitness engaging with other people, however it can also be played in ‘singles’ (1 on 1) if you don’t want to play groups or ‘doubles’. Badminton is a very casual outdoor activity and provides great fitness and can be played in the yard or at the beach and many more other places. Badminton can be played competitively and formally usually on rectangular indoor courts. Badminton similar to tennis you swing the racquet to hit a shuttlecock that is a feathered or plastic projectile that flies differently from the balls in tennis as it decelerates much faster than balls. The play ends when the shuttlecock hits the floor of the opponent and you get one point and you’re only allowed to hit the shuttlecock once and reaching the winning point wins the game.

Athletics

The sport of athletics is defined by the many events which make up its competition programmes. All events within the sport are forms of running, walking, jumping or throwing. These events are divided into the sub-sports of track and field, road running, race-walking and cross country running.

The results of racing events are decided by finishing position (or time, where measured), while the jumps and throws are won by the athlete that achieves the highest or furthest measurement from a series of attempts. The simplicity of the competitions, and the lack of a need for expensive equipment, makes athletics one of the most commonly competed sports in the world. Athletics is mostly an individual sport, with the exception of relay races and competitions which combine athletes' performances for a team score, such as cross country. 

Athletics is an aerobic based health and fitness activity which is participated commonly around the suburbs of Sydney, little athletics is an example of encouraging young children to get fit and active. Athletics is not limited to select people, every person is able to participate in the activities ofathletics setting a foundation for health and fitness.

5 minute workouts

Full-Body 5-Minute Workout

Finding time to exercise can be hard with the pressures of uni, work, family and so on. It is for this reason that a 5 minute workout is opportune as it will allow you to slowly build up your fitness and give you that spring in your step you need to carry on through the day. Because they’re so efficient and over before you know it, these routines are made to be challenging yet achievable. Take it at your own pace, and modify as needed to suit your fitness level.

Box jumping and step-ups aren’t just for CrossFitters. They’re one of the most efficient and effective ways to get your heart rate up, metabolism moving and core working.Using a box tests your balance while burning calories and building muscles. Plus it strengthens the muscles you need to perform daily movements like hopping over your child’s (or pet’s) toys in the middle of the room.

While box jumps and step-ups are favourites among many athletes, they can be a part of anybody’s fitness routine as long as you can handle the impact and build up slowly. Do this routine either on its own when you’re strapped for time or after your normal strength-training program to reap even more benefits. Make sure to do 5 minutes of walking quickly in place or walking quickly up and down stairs to warm up before you start this circuit:

1. Basic Step-UpsPut the box about a foot in front of you. Face the box, place your right foot on the box, and stand up. Bring your left foot up to meet your right, then step down with the left, followed by the right. Repeat for 30 seconds on your right foot, then switch sides and repeat for 30 seconds on your left foot.

2. Basic Box JumpFacing a small box, keep your feet hip-width apart and jump up onto the box. Land softly, knees bent. Pause, and step down. Repeat for 30 seconds.

3. Box Push-UpsPlace your hands on the outer edges of the box, and extend your legs straight out. Lower down so your chest is a few inches off the box, then press up. Continue for 30 seconds.

4. Side Step-UpsBegin on the right side of the box. Take your left foot and place it on the box, lift your right leg up, then bring your right leg down to the ground. Left foot follows. Do for 30 seconds on the left foot, then switch sides.

5. Box BridgeLie down on the ground, and place your feet on the box. Your knees are at a 90-degree angle. Lift your hips up off the ground (about even to the box). Squeeze your glutes at the top, then lower down. Repeat for 30 seconds.

6. Box JacksBegin with a small box in between your legs, feet on the ground on both sides of the box. Jump up so both feet land on the box, then step down: right followed by the left foot. Repeat for 30 seconds

By Helen Danias