february 2015, issue 43 to healthy living HAPPY LUNAR NEW YEAR! MICA (P) 048/05/2014 Announcement Exercise tips! editor’s pick! CONTROL YOUR PORTIONS! Practicing portion control is tough. Whether you eat in or dine out, chances are that you will end up eating more than you should unless you know how much a serving size of food is. To maintain a healthy weight, try the following tips: #1: BUY ONLY STANDARD-SIZED SERVINGS At the fast food joint, you may be asked if you’d like to have your meal “up-sized”. Always say no and stick to a standardsized meal. At the supermarket, steer clear of jumbo-sized packets of potato chips, cookies and nuts. They may be a good bargain, but you will end up eating more if you buy in large amounts. So go for smaller packaging instead. #2: DIVIDE YOUR PLATE INTO QUARTERS The simplest rule is to portion your plate into quarters. Fill one quarter with starch and another quarter with protein. Fill the remaining two quarters with fruits and vegetables. By doing so, you will ensure that you get your daily intake of fibre, while keeping your portions of starch and protein in check. POP QUIZ Question: List 3 ways to effectively control your meal portion. Please email your answer to [email protected] If you get it right, you will receive a FREE gift from us! Please include your NRIC number and contact details in your email. HURRY! Limited to the first 10 responses only. To be continued on page 2 02 #3: EAT REGULARLY When you eat at least three healthy and balanced meals a day, you will be less inclined to overeat at your next meal. At the start of the meal, eat more vegetables like salads or a serving of fresh fruit. This can control hunger and give a sense of fullness while controlling calorie intake. #4: SHARE, SHARE, SHARE! Instead of polishing off an entire entrée or dessert by yourself, why not share it with your dining companion. You will be able to eat in moderation, and not consume as much fat or sugar. By sharing, you will be able to enjoy your favourite high-calorie foods with your family members and loved ones. #5: EAT ONLY WHEN HUNGRY Never eat out of habit or succumb to emotional eating. If you are not hungry, refrain from going to the fridge, ordering takeout or heading to the food court. If you want to snack, substitute unhealthy snacks with healthier options like wholemeal biscuits, multigrain bread, fruits and vegetables, bean products like reduced sugar soymilk, and low-fat dairy products. Disclaimer: Please note that these health tips are meant as general advice for readers of A Simple Guide and are not substitutes for personal consultation with a family doctor or a healthcare professional. If in doubt, always seek medical opinion. Dr Ben’s Message HAPPY LUNAR NEW YEAR! Dear Readers, First of all, I would like to take this opportunity to wish everyone a Happy Lunar New Year! It is the time of the year where Chinese families get together for reunions and inviting friends to their home to celebrate and also share delicious goodies such as pineapple tarts. Amid the festivity, it is easy to let down our hair and indulge in whatever is presented to us. So, as we celebrate another festive, it’s important that we continue to look after our health – eat healthily and stay active to maintain good health. If you find it hard to refuse offers of festive treats politely, focus on having conversations with your host instead. Be sure to allocate pockets of time for physical activity even as you are busy with your Chinese New Year visitations. Dr Ben Ng ECHO Programme Director For more health advice, join us at our next event or email [email protected] “ Need more motivation to exercise? Grab a workout buddy – you’d be less inclined to cancel and more likely to enjoy the physical activity. The best part? You can celebrate your fitness progress together.” Lim Jiamin, Physiotherapist, Changi General Hospital (CGH) a simple guide to healthy living february 2015, Issue 43 03 Announcement ECHO ACTIVITIES Better Health Workshop* (for ECHO members only) Be empowered with the knowledge and skills to lead a healthier lifestyle! Conducted by Dieticians and Physiotherapists from Changi General Hospital (CGH), the workshop will help you learn how to count your calories, eat smart and exercise at home. Plus, pick up many more healthy tips! Duration: 2 sessions / 3 hours each Class Size: Min 10, Max 16 Fee: $40.00 (Unless otherwise stated when applying online) Session 1 Session 2 Date 21 March 2015 (Saturday) 28 March 2015 (Saturday) Venue Eastern Health Alliance 3 Tampines Central 1 Level 6 Abacus Plaza Singapore 529540 (Opposite Century Square) Changi General Hospital 2 Simei Street 3 Singapore 529889 Time 1.45pm – 5.15pm *PARQ required Tampines ECHO Health Screening 2015 is coming! The Tampines ECHO health screening for 2015 will start in April and registration starts on 23rd February! You should have received your invitation letter by now. Take action and register for the health screening. Here are some useful information to note: 1) ECHO Health Screening Age Quick-6 Workshop* Quick-6 is a set of simple exercises that can be done anytime, anywhere. Learn how to do these exercises and improve your muscular strength and fitness now! Date 11 April 2015 (Saturday) Time 5.00pm – 6.00pm Venue Changi Simei CC Fee $5.00 How to Register Changi Simei CC *PARQ required Circuit Training Workshop* 40 years & above Conditions screened for • High blood pressure • Obesity • Diabetes • High cholesterol • Risk of falls Screening tests Screening fees • Height and weight • Body Mass Index 40 – 54 years: (BMI) $5.00 • Waist circumference • Blood pressure measurement • Blood test (requires 55 years & above: fasting)(i) Fully subsidised(iii) • Falls risk screening(ii) (for 65 years & above) (i)Fasting for at least eight hours is required. (ii)For participants aged 65 years and above. (iii) Health screening is fully subsidized by North East CDC, for Tampines residents aged 55 years and above (by birth year as in NRIC). Date 18 April 2015 (Saturday) Time 2.00pm – 3.00pm Venue Changi Simei CC 2) Registration (a) In person (payment by cash): Complete the Registration and Consent forms enclosed in your invitation letter or download via http://echohealth.com.sg/join-echo/ and submit in person to any Tampines Community Club, together with your cash payment. Please bring along your NRIC. (b) Online (payment by Visa or MasterCard): Visit http://echohealth.com.sg Fee $5.00 3) Health screening dates and venues A series of simple exercises in a circuit for the community. Learn how to do resistance band and bodyweight/calisthenic exercises, as well as understand the safety measures and proper techniques and postures behind them. How to Register Changi Simei CC *PARQ required Online registration (payment by VISA/Mastercard) http://echohealth.com.sg For more information, contact ECHO: Email: [email protected] Website: http://echohealth.com.sg Telephone: 6788 8833 (during office hours) *PARQ is a Physical Activity Readiness Questionnaire for individuals to declare specific health and physical conditions before engaging in any physical activities and exercise programme. Participants who failed PARQ are required to seek their family doctor’s clearance before registering for physical activities. Screening venues Screening dates Register by Tampines Changkat Community Club 11 April 2015 12 April 2015 06 April 2015 Tampines Central Community Club 25 April 2015 26 April 2015 20 April 2015 Tampines East Community Club 09 May 2015 10 May 2015 04 May 2015 Tampines North Community Club 23 May 2015 24 May 2015 18 May 2015 Tampines West Community Club 13 June 2015 14 June 2015 08 June 2015 For enquiries, please contact ECHO @ 6788 8833. 04 Exercise Tips! FALLS RISK PREVENTION AT HOME As one ages, the risk of falling increases. One in every three elderly in Singapore has fallen more than once. But falls are not a natural part of ageing. Instead, people experience falls mainly due to deterioration of bodily functions such as muscle weakness, medical conditions such as Parkinson’s disease, dementia and joint disorders, and environment factors like uneven and slippery surfaces. To avoid falling, consider these simple measures to lower the chances of falling at home: • • • • • • • Do not place mats or rugs on the floor. Keep floors clear of clutter. Secure loose telephone cords and electrical wires against the wall. Install grab bars and non-skid tape in bathrooms. Install a firm mattress and ensure that the bed is of an appropriate height to make getting in and out of it easier. Keep a few things within easy reach – a telephone or mobile phone, eyeglasses and walking aid. Ensure that your home is well lit, such as setting up extra lights next to your bed or at hallways. Do you have any health-related questions to ask our CGH Health Experts? CONTACT ECHO! E-mail Address:[email protected] Website:www.echohealth.com.sg Telephone: 6788 8833 Monday – Friday, 9am – 5.30pm (excluding Sat, Sun, eve & public holidays) Disclaimer: Information is correct at time of print. Eastern Health Alliance and its members - reserve all rights to change information and/or itinerary without prior notice. The articles provided in this newsletter are for information only and not meant to replace professional advice for any health concerns or medical condition. GO GREEN! Send in your e-mail address if you would like to receive A Simple Guide in *e-copy monthly! E-mail to [email protected], indicate Subject: <GO GREEN!> and provide your <NAME> & <NRIC> in the content! * e-copy only available in ENGLISH. A SIMPLE GUIDE TO HEALTHY LIVING is printed on certified environment friendly paper.
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