Issue 43, February 2015 - ECHO – Changi General Hospital

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 ECHO@cgh.com.sg. 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 ECHO@cgh.com.sg.
“ 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: ECHO@cgh.com.sg
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:ECHO@cgh.com.sg
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 ECHO@cgh.com.sg,
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.