diabetes - diabetic society of singapore contents dss management committee 2016/2018 founder dr...

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APR TO JUL 2017 ISSUE 61 SingaporePublication of Diabetic Society of

MCI (P) 021/09/2016

DIABETES

Ultimate GuideQUALITY CARBS Mindful EatingDesk-bound Exercises

In Sickness and in Health

Drama Centre Function Room 2 (Level 3)

100 Victoria Street

National Library Building

22 April 2017 (Sat) at 2.00 pm

SAVE THE DATE

DSS AGM

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CONTENTS

DSS management committee 2016/2018FOUNDER Dr Frederick Tan Bock Yam

PATRONThe Honourable Minister for Health

ADVISORDr Warren Lee

PRESIDENTMr Yong Chiang Boon VICE-PRESIDENTSDr Kevin Tan Eng KiatDr Kalpana Bhaskaran

HON SECRETARYMs Esther Ng

ASST HON SECRETARYMs Gladys Wong

HON TREASURERMs Evelyn Hah

ASST TREASURERMr Nadir Maruf

COMMITTEE MEMBERSDr Yeo Kim TeckMdm Rohanah PagiMs Juliana LimMs Maurine Lam

04DSS MESSAGERAISING THE FLAG ON DIABETES

05DSS BUZZ OUTREACH PROGRAMS DEC 2016 TO MAR 2017UNDERSTANDING DIABETES & ITS CONTROL — SELF-CARE MANAGEMENT WORKSHOP SCHEDULE 2017DSG LITTLE INDIA HEIRTAGE WALKDSG MEET & SHARE DATESDSG CARDIO BLASTDSG GATHERING & TALK AT HQ@ BEDOK

10 HEARTWAREIN SICKNESS & IN HEALTH— WALKING THE ROAD TOGETHER

12 CARE CORNERHEALTHY EYES, HEALTHIER PERSON

14 SPECIAL FEATUREULTIMATE GUIDE TO CARBS

17 COOKOUT BANANA WHOLEMEAL PANCAKESSHRIMP COCKTAIL

19 THE LIGHTER SIDE7 STEPS TO MINFDUL EATING

21SHAPE UPDESK-BOUND?— EXERCISE OFFICE BLUES AWAY

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DSS Diabetes Ad_r4.ai 1 7/3/17 4:06 pm

COVER BY EMILY YAP

Diabetes Singapore APR - JU

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editorial team

Diabetic Society of Singapore (DSS) was founded by Dr Frederick Tan Bock Yam on 25 September 1971 to help diabetes patients manage their condition.

DSS is a non-profit organisation affiliated to the International Diabetes Federation and the National Council of Social Service. DSS gratefully accepts donations of any amount to help fight diabetes. All donations are tax-deductible. Please make cash donations in person at any of our centres. Cheque donations should be made payable to ‘Diabetic Society of Singapore’. You may also make online donations via www. sggives.org/diabetes.

DisclaimerThe views, opinions and recommendations given by the contributors of Diabetes Singapore or are merely for general reference. All materials in this newsletter are for informational purposes only. The individual reader should consult his own doctor or specialist for his personal treatment or other medical advice. DSS and Diabetes Singapore Editorial Board disclaim all responsibilities and liabilities for content expressed in this newsletter including advertisements herein. All contents of the newsletter are the copyright of the contributors and newsletter. Reproduction in any form is strictly prohibited unless with written permission.

Editor-in-chiefDr Yeo Kim Teck

Managing EditorCharlotte Lim

Editor (Dietetics)Janie Chua

Editorial ConsultantsDSS Management Committee

WritersDr Yeo Kim Teck (ophthalmologist)Henry Lew (psychologist)Kohila Govindaraju (nutritionist)Ray Loh (physiologist)

ContributorsBonnie Lau, Liow Hui Shi,Sharon Teoh, Juliana Lim, Jimmy Ong

Concept & DesignCharlotte’s Web Communications

Printing Stamford Press Pte Ltd

Advertisement BookingsT: 6842 3382 or E: [email protected]

Back Issues www.diabetes.org.sg

Diabetic Society of Singapore HQBlk 141 Bedok Reservoir Road #01-1529 Singapore 470141 T: (65) 6842 6019 /3382

Hong Kah Diabetes Education & Care CentreBlk 528 Jurong West St 52#01-353 Singapore 640528Tel : (65) 6564 9818, (65) 6564 9819Fax: (65) 6564 9861

Central Singapore Diabetes Education & Care CentreBlk 22 Boon Keng Road#01-15 Singapore 330022 Tel : (65) 6398 0282Fax : (65) 6398 0275

DSS MESSAGE

Raising the flag on diabetes...The Diabetic Society of Singapore’s Flag Day on 14 January 2017 raised more than just funds for our outreach programs and clinical services at subsidised rates for people with diabetes. It was targeted at raising awareness on the rising prevalence of diabetes in Singapore.

We were very fortunate to have the students and teachers from Fuhua Secondary School with us despite it being almost at the start of the school year. The group of about 100 enthusiastic and spirited students reported early in the morning at the collection centre at JCube Mall in Jurong East.

At the other collection centres, we had a group of students from Nanyang Polytechnic and another group of Girl Guides from Bishan Park Secondary School. Members from the DSS Support Group (DSG) also chipped in hours of their precious Saturday morning.

Thank you to all our volunteers, students and teachers for setting aside time working so hard to raise funds and diabetes awareness on behalf of DSS. We would also like to thank the management of JCube for their support in granting us the use of their mall as our collection centre. And to all who have kindly donated to our cause, individual and corporate donors, DSS humbly thanks you for your generosity.

Coming up soon will be our 46th DSS AGM. Do save the date and join us then to participate and have your say! Till then, enjoy reading this issue!

22 April 2017 (Saturday) at 2 pm Drama Centre Function Room 2 (Level 3) 100 Victoria Street National Library Building Singapore 188064

Mr Yong Chiang BoonPresidentDiabetic Society of Singapore

DSS BUZZ

DSS OUTREACH PROGRAMS DECEMBER 2016 - MARCH 2017

22 Dec 2016Lunchtime Health Talk @ Wyeth Nutritionals (Singapore) Pte Ltd

7 Jan 2017DSS Diabetes Empowerment Retreat

16 Feb 2017Diabetes Talk at Pioneer Primary School

25 Feb 2017Diabetes Talk at Keat Hong CC

28 Feb 2017Diabetes Talk at Lions Befrienders Senior Activity Centre @ Ang Mo Kio

5 Mar 2017Outreach @ Bukit Panjang CC


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Course Fee: $21.00 per person (4 sessions)Duration: 2-hour weekly session for 4 weeks Target group: People with diabetes and their caregivers

For registration, please call the respective centres.Supported by Lions Diabetes Program

Organised by

UNDERSTANDING

& ITS CONTROL

UNDERSTANDING THE MANAGEMENT OF DIABETES A 4-week comprehensive Self-Care Management Workshop

* Guidelines on diabetes self-care

* Glucose testing and recording

* Understanding medications

* Foot care

* Oral care

* Nutrition

* Exercise

* Complications of diabetes

* Travel

Central Singapore DECC Blk 22 Boon Keng Road #01-15Singapore 330022

Tel: 6398 0282

South West DECC Bk 528 Jurong West Street 52 #01-353 Singapore 640528

Tel: 6564 9818

ENGLISH

Jun 20172, 9, 16 & 23 Friday6.30pm – 8.30pm

Oct 20176, 13, 20 & 27 Friday6.30pm – 8.30pm

ENGLISH

Apr 20176, 13, 20 & 27Thursday6.30pm – 8.30pm

CHINESE

Sep 20178, 15, 22 & 29 Friday6.30pm – 8.30pm

CHINESE

Aug 20173, 10, 17 & 24Thursday6.30pm – 8.30pm

DSS BUZZ

SELF-CARE MANAGEMENT WORKSHOP 2017


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DSS Support Group Meet & Share Join us for our next support group event today! Call Juliana at 9278 2084 for more details or to register.

8 April 2017 (Sat)Introduction to Yoga – Session 1Time: 8.30am – 10.30amMeeting Point: TBAMaximum number: 30 people

29 April 2017 (Sat)Walk @ Sentosa BoardwalkTime: 3.30pm – 6.30pmMeeting Point: HarbourFront MRT (Exit facing Vivocity)Maximum number: 40 peopleDinner: Seah Im Food Centre

13 May 2017 (Sat)Introduction to Yoga – Session 2Time: 8.30am – 10.30amMeeting Point: TBAMaximum number: 30 people

27 May 2017 (Sat)Walk @ Hort ParkTime: 9.00am – 12.00pmMeeting Point: Visitor Centre (off Alexandra Road)Maximum number: 40 peopleLunch: Nearby Food Centre

10 June 2017 (Sat)Introduction to Yoga – Session 3Time: 8.30am – 10.30amMeeting Point: TBAMaximum number: 30 people

24 June 2017 (Sat)Walk @ Changi Point BoardwalkTime: 3.30pm – 6.30pmMeeting Point: Bedok MRT (take Public Bus Service 2 thereafter)Maximum number: 40 peopleDinner: Changi Village Food Centre

All meals at own expense unless otherwise stated

25 FEBRUARY 2017Little India Heritage WalkThe second DSG 2017 leisurely walk took place in Little India, guided by Jimmy Ong and Glen Nair.

The monthly event was organised by DSG cheerleaders for all our enthusiastic members. The Little India Walk down memory lane started at 9.30 am, from Little India MRT Station through Tekka Market and ended at Farrer Park MRT Station 1.5 hours later.

As we cut across to the Little India Arcade and along the shop houses and alleys, chatting and keeping up to date with one another, we could sniff the aroma of chilli and pepper of the good old days.

We soon arrived at the iconic Sri Verramakaliaman Temple. Its ornate look and an inspiring six storey annexe at the back transported us some 30 years back. After the short temple tour we proceeded to the Angullia Mosque which was first built in 1892. The weather was sunny and hot, but everyone was having so much fun, there was not a whimper of discontent from our gang.

At the end of our journey, we conducted our usual reality check and it proved to the members that exercise does help, as most of us had good or improved blood sugar readings.

We headed to the nearby eateries for lunch, and a handful of others decided to visit Norris Road to shop around. It was a historically fun and poetic experience for everyone. Thank you Diabetic Society of Singapore for your unstinting support in ensuring the event is a success. We leave you with a little verse we composed...

FOOTNOTESIt is not about the walk,It is about the thoughts,It is about the engagements.It is about the recollections,THAT ENLIVEN THE WALK.

Jimmy Ong and Juliana Lim

DSS BUZZ

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Jimmy Ong and Juliana Lim

Juliana Lim

DSS BUZZ

4 MARCH 2017 Gathering & Talk at HQ@BedokThe get-together was fantastic,The atmosphere terrific,And the interaction unique.Most of all Sheila's cooking is simply magic.

With the introduction of a Sweet Soup,It uplifted our mood, And everybody enjoyed the food,

The dishes were simple but created ripples. It is Bolivian food at its best.Cooked with a willing heartIt tasted just nice for our gut.

A note of thanks to the speaker Mr Ray Loh (Physiologist:TTSH), Mr Yong Chiang Boon (President of DSS), Dr Tan Hui Huang (KTPH), and DSS staff for their conscientious support.

12 FEBRUARY 2017Cardio BlastWho says Cardio Blast is only for the young? Tell that to Dennis (aged 72, with type 2 diabetes) and he will show you what it means to work hard and play hard! He is living proof that age is only a number. At our first DSG event for 2017, all participants had a good one-hour Cardio Blast workout. Admad, the Cardio Blast instructor, assisted by two other instructors, led the aerobic exercise on the stage.

All members also showed improved blood sugar readings after the fun and invigorating aerobic exercise.Thank you to Dr Kevin Tan and the Diabetic Society of Singapore (DSS) for supporting DSG.

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HEARTWAREHenry Lew

Most of the time, we think that the impact of diabetes on our lives is mainly health-related. Sometimes, we are aware of the impact of diabetes on our lifestyle, for example, changes to our diet and monitoring our blood glucose levels. Not all of the time are

we mindful of the impact of diabetes on our closest relationships, especially those with our spouse. Even if we are aware of how diabetes is impacting our relationships with our loved ones, we are ever so inclined to be “practical” and focus on managing diabetes better instead.

The way that diabetes impacts one’s relationships is very real, from difficulties in communicating to challenges with intimacy. We need to address the impact of diabetes on our marriage because relationships that individuals with diabetes have with their spouse contribute to how closely they adhere to healthy diets recommended by healthcare professionals and better glucose control

1.

Collaboration

For Caregivers: Recognise that while the patient needs your support, they do not want you to take over everything. Ask respectfully what areas they need help with. For example, would they like you to accompany them on visits to the doctor? Do they need you to help them prepare meals?

Gentle reminders are appreciated. With a whole host of appointments and lifestyle changes that need to be made, patients actually appreciate your gentle reminders and suggestions to help them organise. The challenge is when your well-intentioned advice is not taken too well by the patient. The danger then is that you start nagging and criticising which is counterproductive and related to poorer adherence to lifestyle changes1.

For Patients:Let your spouse and loved ones know what and how you would like them to help or be involved in your diabetes care. You may not want to be a burden. And you need not be. Most of the time, your spouse and loved ones want to help but don’t know how to help. Diabetes self-care involves many areas and it can be overwhelming and taxing, so having an extra pair of hands would be very helpful.

Communicate that you hear the well-intentioned advice of your spouse or loved ones and appreciate it. Let them know about your difficulties in carrying something out or help them understand why you are not doing it yet. Let them know also how much progress you have made because of their help.

IN SICKNESS & IN HEALTHWALKING THE ROAD TOGETHER

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HEARTWARE

Acceptance

For Both Caregivers and Patients: You may find that your life, your time spent together often revolves around diabetes and the associated lifestyle changes. Yes, managing diabetes is important but it is not everything. Both of you are not just caregiver and patient. The person you love, care and adore is still there. Relate to one another as the lovely individuals you see each other as, not just the roles you have to play. Plan a schedule together to do the things both ofyou enjoy, or simply just be with the person and cultivate the intimacy.

The simple act of supporting each other has the ripple effect of also encouraging better relationships with others such as healthcare professionals, friends, and colleagues. This in turn leads to more support received by the patient and enhanced lifestyle changes1. Walking together, the road ahead can be much easier.

About the author: Henry Lew works as a psychologist and enjoys coming up with creative ways to engage his patients and readers.

Reference:1. Houston-Barrett, R.A. & Wilson, C.M (2014). Couple’s Relationship with Diabetes: Means and Meaning for Management Success. Journal of Maritaland Family Therapy, 40(1), 92-105.


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CARE CORNER

HEALTHY EYESHEALTHIER PERSON

Liow Hui Shi

High blood sugar levels from diabetes mellitus are associated with damage to the small blood vessels in the retina, commonly known as diabetic retinopathy. It can also lead to higher risk of related eye problems such as glaucoma and cataracts. Early detection and treatment are

needed as it can reduce the risk of blindness by 95 percent. Diet is an important component of blood glucose control which helps in reducing the risk of developing diabetic retinopathy. Besides following the healthy plate concept, incorporating foods that have the following vitamins, minerals and other nutrients have been shown to be essential for good vision.

Vitamin A (also known as beta-carotene)

It is a group of antioxidant compounds that can help to protect the surface of the eye (cornea) which is essential for good vision. Vitamin A can be found in two types of food sources:

1. Vitamin A from meat sources is called retinol. It is a form of Vitamin A which can be absorbed directly by the body. Good sources of retinol Vitamin A include beef and chicken liver, whole milk and cheese.

2. Vitamin A from plant sources such as fruit and vegetables is called carotenoids. When it is ingested, it will be converted to retinol during digestion. Good sources of carotenoids include carrots, sweet potatoes, spinach and kale.

Vitamin C (also known as ascorbic acid)

This is a water-soluble vitamin that possesses antioxidant properties. The eye contains the highest concentration of Vitamin C compared to the other parts of the body. It plays a role in our body’s production of collagen including the collagen found in the cornea of our eyes. Research has shown that the antioxidant effect of Vitamin C reduces the risk of developing cataracts as it may work against oxidative stress by preventing free radicals damage to lens tissue. Excellent food sources include citrus fruit, berries, tropical fruit, peppers, tomatoes and green leafy vegetables.

Due to its nature, Vitamin C is generally considered safe in high doses. Excess Vitamin C is excreted in urine. However, doses greater than 2000mg per day may cause nausea or diarrhoea.

CARE CORNER

Zinc

Zinc is found in trace amounts in the body. It is essential for our body to function such as development and growth, reproduction, immunity and basic neurological functions. Zinc is usually present in the macula part of the retina. It helps Vitamin A create a pigment called melanin, which protects your eyes and helps you see better at night. Zinc is naturally found in foods such as nuts, legumes, shell fish, dairy and meat.

Tips to take charge of your disease & protect your eyes:

1. Control your blood sugar levels within therecommended range. People with poorly controlledblood sugar levels run the risk of having eye problemsfour times higher than people who have good controlof their blood sugar levels. Please consult your doctorbefore taking any supplements as it is important to firstevaluate your condition to determine what vitaminswill actually aid your diabetes-related eye condition.

2. Regular eye screening should be done with your medical provider at least once a year. The screening will involvea dilated eye examination where the blood vessels inyour eyes are checked for early signs of damage.

Omega-3

Omega-3 is a type of polyunsaturated fatty acid which provides numerous health benefits such as lowering blood cholesterol, preventing heart disease and controlling diabetes. Beyond the benefits mentioned, it also plays an important role in eye health. It helps to protect adult eyes from macular degeneration and dry eye syndrome. Best food sources are cold-water fishes such as salmon, tuna, sardines and herring.

At least two servings of cold-water fish are recommended weekly to reduce the risk of developing cardiovascular disease and eye problems. Other food sources include flaxseeds, chia seeds and walnuts. However, our body cannot process the Omega-3 fatty acids that originate from vegetable sources as easily as Omega-3 fatty acids from fish.

About the author: Liow Hui Shi is a dietitian at National Health Group Polyclinics. She is a foodie and has a great passion for improving the quality of life in people with chronic diseases.

CARE CORNER

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SPECIAL FEATURE

Ultimate Guide to Quality Carbs

Many people have heard about the ‘miracle cure’ of a low-carb diet for diabetes. Some studies show some promise of these diets in the short term (less than six months), but we do not know the safety or effectiveness of these beyond that time frame. Currently, the strongest

evidence shows that the best diet plan is one that you can stick with.

In fact, by cutting down completely on carbs (anything less than 130g/day), would mean your brain doesn’t have enough energy to function and you may end up having concentration problems. It could also lead to hypoglycaemia, constipation, and poor compliance in the long-term. We now know, through the research that has been done, that whole grains, fruits and starchy vegetables are for whole health. The benefits of eating these include reduced risk of heart disease, stroke, diabetes, heart disease, and colorectal cancer.

You may already be familiar with carbohydrate counting in diabetes control. Indeed, controlling your quantity of carbohydrate (rather than avoiding it) is one of the most important factors to controlling your blood sugar levels. When it comes to the quality of carbohydrates, it may not be that easy to always know which one to pick. Only some whole grain options have the Healthier Choice Symbol.

Perhaps your whole family has grown tired of brown rice and eating wholemeal bread every day. If you are looking for more variety, here are some ideas to show you the many healthy carbohydrates to spice up your culinary repertoire. We cover the carbohydrate staples in this article, but do remember that there are also other sources

of carbohydrates such as fruit, milk/yoghurt, breakfast cereals, and sugar.

Glycaemic Index (GI)

It’s important to know that each person reacts to carbohydrates in a different way, so you can test different foods with a glucometer. The GI also depends on cooking time, what you eat the meal with, ripeness as well as manufacturing methods.

Overall, if you have a balanced meal with vegetables, protein and a controlled carbohydrate portion, the total Glycaemic Load of the meal will be more or less similar whether you choose different GI carbohydrates. As a general rule though, whole grains have usually lower GI than refined grains. There are

some exceptions, which may possibly be due to longer cooking time with whole grains. This does not mean you should buy refined grains, as GI is not the most important factor in the nutritional value of carbohydrates. Whole grains have a whole rainbow of antioxidants, fibre, minerals and vitamins from the germ and bran that refined grains lack. Whole grain’s benefits extend beyond blood sugar control, including satiety and prevention of cancer or cardiovascular disease.

Natural Whole Grains

Soaking these whole grains in water overnight makes them less chewy and nicer to eat.

Bonnie Lau

Ultimate Guide to Quality Carbs

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SPECIAL FEATURE

RiceWhole grain rice is nuttier and more complex tasting than white with five or more times the fibre. Pre-soak and add in just a bit to cook with white rice if you’re not used to it yet.

Parboiled Rice

Parboiling drives micronutrients like thiamine from the bran to the endosperm, making parboiled white rice ~80% nutritionally similar to brown rice, but it is stripped of the bran and germ. Although parboiled rice is healthier than white rice, brown rice is still better.

Parboiled rice has a slightly lower GI than brown rice, but it has about the same amount of fibre as white rice, which means it only has half the fibre of brown rice.

Take note! Fibre is great for diabetes, helping to release the sugar slowly into the blood and also to keep us full. Parboiled rice also has less antioxidant power found in the bran and germ of brown rice (e.g. manganese, selenium and vitamin E).

Spinach/Tomato/Rainbow Noodles

These may be colourful and have a bit of vegetable extract added, but they are not the best choice because most of them are still made from refined flour.

Breads & Wraps

When shopping, look out for names or the list of ingredients with the words ‘whole grain, wholemeal (U.S.), or whole-wheat (Canadian)”. These essentially mean the same thing (all types of whole grains).

OATSFull of soluble fibre that lowers cholesterol and blood sugars. Instead of instant oats, go for steel cut, or second best, rolled oats. They release sugars more slowly into the blood.

BUCKWHEAT Soft and mellow, it is great in French crepes or soba. If using as a rice substitute, coat them in egg or oil and toast in a pan before adding water or try boiling with milk as an oatmeal alternative.

BARLEYThe pearl barley sold in Singapore is not whole grain. Look for “hulled” or “whole” barley. It has a chewy bite and lends a silky texture. Delicious in salads, soups, porridge and stews.

RED CARGO RICEContains anthocyanins to give a red bran. With similar fibre to brown rice, but two times the iron and six times more zinc. It needs less soaking and cooking time than brown rice.

BLACK RICEThis has three times the fibre and requires less cooking time than brown rice. Black rice contains slightly fewer calories, fewer carbs and more protein than either brown or white rice.

JOB’S TEARSIt is a typical addition to Chinese stock; don’t throw away this healthy grain! Take it instead of rice for a high protein carbohydrate.

BROWN BASMATI RICEAlthough white basmati rice is considered ‘better’ than white Jasmine rice because of its lower GI, brown basmati rice is even better as it has double the fibre and iron!


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SPECIAL FEATURE

Starchy Vegetables These are substitutes for whole grains when you want a change. As starchy vegetables have carbohydrates, you may need to reduce (or replace) whole grain portions if you are having a lot. If you are having potatoes, enjoy them with the skin to get extra benefits from the fibre and potassium.

As a simple guideline, aim for one fist-sized portion of any carbohydrate (whole grain or starchy vegetable) at each meal to keep your blood sugars stable.

Each portion listed below contains 15g carbohydrates (equivalent to one ‘carbohydrate exchange’; for example, one-quarter bowl rice or 1 slice bread), so you can interchange between each of these.

The truth is, there is no ‘one’ best carbohydrate, and that is why we recommend a variety to get the benefits of all of them. Have fun with this guide, mixing and substituting, and enjoy the splendid variety!

3 pieces (egg size)Lotus root

3 large piecesChestnuts

½ medium or ½ cupPotato

½ cup, 1/3 piece or 2 long slices

Yam / huai shan

6 slicesBeetroot

½ cupParsnip

½ medium or ½ cupSweet potato

½ cob or ½ cupCorn

1 cupPumpkin or carrots

Legumes / lentils (e.g. dhall, kidney beans, eda-mame, chickpeas or hummus),

lotus seed½ cup cooked

Peas2/3 cup cooked

Tapioca pearls/sagotablespoons dry or 1/3 cup cooked





Yam / huai shan

6 slicesBeetroot

½ cupParsnip






Peas2/3 cup cooked






Yam / huai shan

6 slicesBeetroot

½ cupParsnip






Peas2/3 cup cooked






Yam / huai shan

6 slicesBeetroot

½ cupParsnip






Peas2/3 cup cooked


About the author: Bonnie Lau is an accredited dietitian who worked at Singapore General Hospital and Tan Tock Seng Hospital before her present job at Glycoleap. She believes in empowering patients/clients to take greater control of their own health while enjoying food. (www.glycoleap.com)

2 tablespoons dry or 1/3 cup cooked

Bonnie Lau

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Nutrition Information Per PancakeEnergy 125kcalCarbohydrate 21gProtein 4gTotal fat 3g

Saturated fat 0.6gCholesterol 24mgDietary fibre 1.2gSodium 138mgCarbohydrate exchanges ~1.5 exchange

COOKOUT

MAKES 8

Banana Wholemeal Pancakes

Ingredients

1 cup low fat milk1 egg, lightly beaten3 tsp cooking oil½ cup plain flour½ cup wholemeal flour1 tsp baking powder2 ripe bananas, medium, mashed½ cup creamed corn

Method of preparation

1. Combine egg, low fat milk and 1 teaspoon of cooking oil in abowl. Whisk until well mixed.

2. Combine flour and baking powder in another bowl, then mixwell.

3. Add the flour mixture into the egg mixture. Mix until justcombined. Do not overmix.

4. Add in banana and mix well.5. Heat a non-stick pan with 2 teaspoons of cooking oil, then

pour ¼ cup of mixture onto the pan.6. Flip when bubbles appear in the centre of the pancake and

cook until golden brown.7. Serve hot with a droplet of creamed corn.

Sharon Teoh

About the author: Sharon Teoh is a dietitian with National Healthcare Group Polyclinics. She is passionate about helping people to eat well and live a healthy lifestyle.


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Ingredients

100g shrimp 1 tbsp/13.5g olive oil50g cherry tomatoes1 tbsp/15g lemon juice1 tsp/7.1g honey1 tbsp/1g chopped coriander1cup /47g/ 2oz romaine lettuce

Method of preparation

1. Heat olive oil in a pan, add shrimp and stir fry for 2 to 3 minutes, until shrimp turn pink. Chill it for 2 hours.2. Prepare the dressing with sliced cherry tomatoes, lemon juice honey, chopped coriander leaves and chill for 2

hours.3. Fill the bowl with chopped romaine lettuce, pile the shrimp on top and spoon over the dressing.

Nutrition Information Per Serving Energy 62kcalProtein 5gCarbohydrate 3gTotal fat 4g Saturated fat 0.5gCholesterol 40mgDietary fibre 0.5gSodium 32mgPotassium 101mgCarbohydrate Exchange 0.2 exchange

About the author: Kohila Govindaraju is an accredited nutritionist and director of THE BERRIES Nutrition Consulting, an avid blogger (kohilag.wordpress.com) and prolific author of magazine articles on food and nutrition, including a book titled How to Lose Weight Without Hunger published by PatientsEngage.

COOKOUTKohila Govindaraju

SERVES 4

Shrimp Cocktail

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Shrimp Cocktail

THE LIGHTER SIDEKohila Govindaraju

Eating foods high in sugar, fat and salt will stimulate your desire to eat more! Once you pop, you can’t stop! Mindfulness is an ability we all possess. Mindful eating is deliberately paying attention and being aware of what we are eating. It involves all

the senses and causes us to be aware of all colours, textures, flavours, tastes and sounds of drinking and eating.

1 Notice your food

You are three times as likely to eat the first thing you see on the table. It is wise to place your most healthful food where you will notice it first. Start your meal with salads or thin soups that prevent you from overdoing high-calorie entrees later.

Scanning the buffet before scooping up will help you to pick more nutritious food first. It helps you make smart decisions like going for light starters. Seating yourself 40 feet from the buffet will help qualify your decision to go back for second or third servings.

2 Pick a small plate

A smaller plate will help you to dish up smaller amounts of food. Take smaller bites and chew your food at least 15 times. The longer you chew, the more time you take to finish the meal. Chewing your food longer will also help control your portion size and make you eat less to prevent weight gain. The longer you chew your food, the easier it is

to digest the food. The slower you eat, the more you savour the flavour!

3 Observe the texture of food

The texture of what you eat greatly affects your enjoyment of food. While dining, enjoy the texture of food such as soft yoghurt and soups, chewy meats, crunchy nuts, carrots, and apples. You will discover the secret of how to become content, once you are able to fully appreciate the basic activities of eating. Each sip of liquid and the bite of food will be fresh and delicious! After a long hike, when you drink even plain water, you will appreciate how wonderful it is.

4 Make it colourful

Eat with your eyes. It is important to enjoy the colours of the foods on the plate like brown rice, red, orange or yellow fruit and green leafy vegetables. A little goes a long way, when you enjoy something, especially colourful. Mindful eating is a good way to help you enjoy your food, wholeheartedly.

MINDFUL EATING7 steps to


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THE LIGHTER SIDEKohila Govindaraju

5 Watch out for environmental & emotional triggers

Before you start eating, just take a few seconds to rate your hunger. Your goal is to eat between levels 4 and 6 in the hunger-satiety rating scale. Physical hunger builds up gradually several hours after each meal. But emotional eating and craving will arise unexpectedly. Emotional eating will encourage grabbing more food. If you have recently eaten and still find yourself craving for food, watch out for emotional triggers such as anger, loneliness, worry, stress, boredom, and frustration. Find out which emotion triggers you to eat more and reach out for help. Call your friend or go for a walk, or do some stretching exercises to relieve your stress.

6 Rate your hunger

Eat only you are hungry and stop eating when you are satisfied. When you are hungry, you may experience a few of the following symptoms like stomach pangs, irritability, emptiness of the stomach, low energy, or difficult in concentrating. Try not to hold your hunger until level 1 or 2, which often leads to overeating. Catching the hunger early will naturally prevent you from overeating and at the same time you can concentrate on picking nutritious food.

7 Track your food and your physical activity

Most people do not realise how much they eat every day. Tracking the food will help you to understand where the extra calories are coming from. It helps you to focus on the different varieties of food and control your portion size. Tracking will help you to understand the composition of foods you eat and the nutrients you get from them. Once you start tracking your food, you will be surprised to learn how many calories are in the little treats like candies and beverages you are enjoying every day. It also helps you to identify and incorporate the missing food groups such as dairy, vegetables and nuts. Similarly, tracking your physical activity will help you to understand how often you are physically active or inactive.

Recording activities will help you to track your progress over time and may impel you to add more activity to your daily routine. Through mindful eating you will learn what food best fuels your exercise and work.

You will also realise that unhealthy food is not as tasty and healthy as you thought before. Even for people with a healthy weight, a poor diet can still lead to major health risks! By making smart food choices you can protect yourself from getting chronic diseases.

Hunger-Satiety Rating ScaleFull 10 = Stuffed to the point of feeling sick 9 = Very uncomfortably full, need to loosen your belt 8 = Uncomfortably full, feel stuffed 7 = Very full, feel as if you have overeaten 6 = Comfortably full, satisfiedNeutral 5 = Comfortable, neither hungry nor full 4 = Beginning signs and symptoms of hunger 3 = Hungry with several hunger symptoms, ready to eat 2 = Very hungry, unable to concentrateHungry 1 = Starving, dizzy, irritable

About the author: Kohila Govindaraju is an accredited nutritionist and director of THE BERRIES Nutrition Consulting, an avid blogger (kohilag.wordpress.com) and prolific author of magazine articles on food and nutrition, including a book titled How to Lose Weight Without Hunger published by PatientsEngage.

Referenceswww.diabetes.org www.mayoclinic.org www.eatright.org www.hpb.gov.sg

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SHAPE UPRay Loh

DESK-BOUND? EXERCISE OFFICE BLUES AWAY

Shoulder ShrugLift both shoulder upwards and backwards and hold at end range for a few seconds, relax and repeat for 5 to 10 repetitions.

Shoulder Stretch Hold arm parallel to floor and pull it as close to your body as close as possible with the other arm. Hold for 10 to 20 seconds and relax, repeat 3 to 5 times.

Chest StretchSit facing the side of table. Flex elbow at right angle and place arm on the table, hold arm firmly on table and lean upper body towards your thigh. Hold stretch for 10 to 20 seconds and return to upright position. Repeat 3 to 5 times.

Upper Back StretchHold both arms parallel to the floor and reach forward curling only your upper back, hold at end range for a few seconds before return. Repeat for 5 to 10 repetitions.

Stiff joints, backaches, sore neck, frozen shoulders...sitting for too long can wreak more havoc on your health than you imagine. The desk-bound office worker often suffers from more musculoskeletal injuries than those who do daily manual labour.

The American Diabetes Association advocates short periods of movements every 30 minutes of sedentary time. They suggest light activities such as leg lifts, arm stretches and torso twists. It is believed that a few minutes of movement after every 30 minutes of sitting can increase blood circulation and thus metabolism which improves blood glucose control. Here are some useful seated exercises to do while you are working in the office or studying at home. Please consult your doctor if you are currently having injuries or limitations that might be aggravated by any of these exercises.

For Upper Body


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Torso Twist Sit upright and twist to your side holding both legs in position while twisting. Hold at end range for a few seconds before returning and rotate to the opposite side. Repeat 3 to 5 times.

Seated Hip Marching Sit upright with both legs on the floor. Lean forward while lifting one knee towards the chest and relax backwards while lowering leg back to the floor. Repeat 20 to 30 times each leg.

Lower body

Calf StretchSit on the edge of chair and flex a knee and place the feet just below your butt with your heel slightly raised or where you feel your calf is being stretched. Apply a light force to push your heel against the floor if needed. Hold stretch for 20 seconds, relax and repeat 2 to 3 times for each leg.

Leg ExtensionSit upright, extend one leg slowly in a smooth movement till fully extended. Slowly return leg to floor. Repeat 20 to 30 times each leg.

Seated Butt StretchSit upright with one leg over the other. Keep back upright and lean forward. Hold stretch for 20 to 30 seconds. Repeat 2 to 3 times each leg.

Seated Calf RaiseSit upright with both feet on the floor. Raise both heel off the floor at the same time slowly till end range and return till heel touches the floor. Repeat 20 to 30 times. Add load using books or files if needed.

Hip Flexor StretchSit facing the side with the front leg flexed at about right angle and the back leg stretch as far back as possible with knee fully extended. Keep back upright and lean backwards slightly. Hold stretch for 20 to 30 seconds. Repeat 2 to 3 times for each leg.

Seated Hamstring StretchSit on edge of chair, extend one leg with feet dorsi flexed. Keep your back flat and lean forward and hold the stretch for 20 to 30 seconds. Repeat 2 to 3 times for each leg.

Torso

Referenceswww.nutrition.org.uk www.health.gov/dietaryguidelines/2015 www.mayoclinic.org/ www.nal.usda.govwww.healthychildren.org/

About the author: Ray Loh is an exercise physiologist at the Sports Medicine and Surgery Clinic, Tan Tock Seng Hospital. He has been an active volunteer with Diabetic Society of Singapore, giving talks and demonstrations on exercise and work-outs.

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