new year, new resolutions · 2017 new year, new resolutions d ? about 1 in 9 singapore residents...

HealtH Calendar

2017

new Year, new resolutions

do you know?

About 1 in 9 Singapore residents has

diabetes. This Health Calendar has

been specially designed to provide

practical tips and healthier recipes

to help you and your family prevent

diabetes and kick-start a healthier

year ahead. You can do your part to

reduce your family’s and your own risk

of diabetes. Take simple steps to make

healthy living your everyday choice.

This calendar is not for sale

Manage my stress✓

New Year, New Resolutions

Ingredients Method

• 1headroundcabbage,cutintolargepieces

• 10piecesdriedblackfungus• 2sticksdriedbeancurd• 4wholedriedshiitakemushrooams• 4-6piecesdriedlilybulbs• 2tbspdriedshrimp

• 1bundlebrownricebeehoon• 1tbspfermentedbeancurdpaste• 4clovesgarlic,minced• 1smallonion,minced• 1tbspsunfloweroil• saltandpeppertotaste

1. Soakdriedingredientsinwaterforatleast2-3hours.

2. Heatpanandfrygarlicandonionuntilfragrant.

3. Addfermentedbeancurdpasteandcabbage,cooktillsoftened.

4. Addtherestoftheingredientsandsufficientwatertocoverthepan.

5. Bringwatertoaboilandlowertheheattoasimmer.Simmerfor15minutes.

6. Addbeehoonandcookforanother5-10minutes.

7. Allowliquidtoreduce.

8. Readytoserve.

Stay active✓

Sunday Monday Tuesday Wednesday Thursday Friday Saturday

1* 2 3 4 5 6 7

New Year’s Day

8 9 10 11 12 13 14

15 16 17 18 19 20 21

22 23 24 25 26 27 28

Lunar New Year

29* 30 31

Lunar New Year

JAN 2017For2017,Iwill...

Nonya Chap Chye

(Serves4)under$7

Not smoke✓

Screen regularly✓Eat healthy✓

New Year’s Day

Lunar New Year

Lunar New Year

*ThefollowingMondaywillbeapublicholiday. SchoolHoliday:31Jan

FEB 2017

Asedentarylifestylemakesyou

gainweightmoreeasily.Beactive:Do150minutesofmoderate-intensity*physicalactivityeachweek

*At moderate intensity, you should be able to talk but not sing.

18.5 - 22.9Low Risk

23 - 27.5Moderate

Risk

> 27.5High Risk

BMI = WEIGHT

(KG)

HEIGHT X HEIGHT (METRE)

CalCulaTE your BMI

KeepyourBMIinthehealthyrange(18.5-22.9kg/m2).


1 2 3 4

5 6 7 8 9 10 11

12 13 14 15 16 17 18

19 20 21 22 23 24 25

26 27 28

• 200gsweetpotato,cubed• 200gyam,cubed• 30gredbeans• 500mlsoymilk• 200mlreducedfatcoconutmilk• 3stalkspandanleaves,knotted• 1inchginger,sliced

1. Inapot,bringwatertoboilandadd1knotofpandanleaves.

2. Boilredbeanandgingeruntilsoftened.

3. Steam1knotofpandanleaves,sweetpotatoandyamuntiltheyhavesoftened.

4. Addcookedsweetpotatoandyam,1freshknotofpandanleaves,soymilkandreducedfatcoconutmilkintothepotandsimmerfor5minutes

5. Removepandanleaves,serveeitherwarmorcold.

Take10,000stepsaday

Keep an Eye on Your Body Mass Index (BMI)

Bubur cha cha

(Serves4)under$5Ingredients Method

OR

Maintainingahealthy

weightkeepsmanydiseases

atbay.


1 2 3 4

5 6 7 8 9 10 11

12 13 14 15 16 17 18

19 20 21 22 23 24 25

26 27 28 29 30 31

MAR 2017

Screen for Your Loved Ones, Screen for Life

• 200gchickenbreast,minced• 450mlchickenstock• 250gcabbage• 1boxsilkentofu,cutintocubes• 250mlsoyamilk,highcalcium,unsweetened• 1tomato,cutinto8slices• 1-2stalksspringonions,choppedfinely• apinchofsaltandpepper

1. Seasonchickenbreastwithsaltandpepper.Setasidefor30minutes.

2. Bringthechickenstocktoboil.Addinthemincedchickenandboilfor3-5minutes.

3. Addinthetomatoesandtofu.Bringtoboilandlowertheheat.Addinthesoyamilkandtomatoes.

4. Bringtoboilandaddinthespringonions.Servehot.

Soy Milk Chicken Soup

(Serves4)under$7 Ingredients Method

Talktoyourdoctortofindoutwhatscreeningsaresuitableforyou.

aged50years&older

Femalesaged25years

andolderwhohaveeverhadsex

Adultsaged40years&older

Adults

CervicalCancer

onceevery3yearsonceevery3years

DiabetesHighBloodCholesterolonceevery3years

onceeveryyear

ColorectalCanceronceevery

3years

HighBloodPressure onceevery

2years

BreastCancer

Takecareofyourownhealthbymakingregularhealthscreeningyourhabit.

SchoolHolidays:11Mar-25Mar

Note:Screeningcanstartatanearlierageorbedonemorefrequentlyifyouhaveriskfactorsforthedisease.

Find out more at www.screenforlife.sg

• Wholegrainsarehighinvitamins,minerals,fibreandantioxidants.


30 1

2 3 4 5 6 7 8

9 10 11 12 13 14 15

Good Friday

16 17 18 19 20 21 22

23 24 25 26 27 28 29

APR 2017

Wholegrains - The Wise Choice!

Makeaconsciousefforttoreplacerefinedgrains(suchaswhiterice)withwholegrains:

• 2½cup(500g)cooked^rice,refrigeratedforatleast3hours

• 300gfreshprawns,headsremoved,shellsremoved,andde-veined

• 2piecesfishcake,sliced• 200gbeansprouts• 1cucumber,grated• 2eggs,beaten• 4tspoil• laksaleaves• 2mediumonions,chopped

1. Heatoilinawok.Lightlysautétheonionstilltransparent.

2. Adddriedprawnsandfryfor2-3minutes.

3. Addlaksapaste,lemongrassand½ofthelaksaleaves,frytillfragrant.

4. Addlow-fatcoconutmilkandmixwell.Thenaddbeansprouts,cucumberandfishcake.Stirfrythemixturewiththepaste.

5. Whenwellincorporated,addprawns,therestofthelaksaleavesandbrownrice.Fryforabout3minutesoruntiltheprawnsarejustcooked.

6. Mixthebeateneggintotherice.Cookuntiltheeggiswell-cookedandcombined.

7. Addpeppertotaste.

8. Garnishwithspringonions.Laksa Fried Rice

(Serves4)under$15Ingredients Method

• 100mllow-fatcoconutmilk• 4tspdriedprawns,washedandpatdried

• 2stalkslemongrass-bruisedwiththebackofaknife

• 4tbsplaksapaste• peppertotaste

Garnish:• springonions,chopped

^ ½cup(100g)brownrice+2cups(400g)whiterice

• Eatingwholegrainspromotesthefeelingoffullnessandhelpsreduceriskofovereating.Italsoreducesyourriskofchronicdiseasesincludingdiabetesandheartdiseases.

Change 20% of your

white rice to brown rice ✓ Choose multigrain or wholemeal bread

✓Increase your wholegrains intake

✓

Good Friday

Haveahealthyweightgainduringpregnancy

✓

Healthy Head Start for Your Pregnancy - Prevent Gestational Diabetes (GDM)

Ingredients Method

• 100gsagopearls,washedanddrained

• 500mlwater• 50mlgulamelakasyrup

• 160mlorangejuice,nosugaradded/fresh

• 100mlsoymilk,unsweetened/highcalcium

1. Bringwatertoboilandaddinsagopearls.Stiratalltimesandcookuntilthepearlsaretranslucent.Cool.

2. Mixcookedsagopearlswiththesoymilkandgulamelakasyrup.

3. Topwithorangejuiceandserve.

may 2017

Sago Gula Melaka

(Serves4)under$5


1 2 3 4 5 6

Labour Day

7 8 9 10 11 12 13

Vesak Day

14 15 16 17 18 19 20

21 22 23 24 25 26 27

28 29 30 31

Goforscreeningandfollow-upwithyourdoctor

✓

Breastfeedafterdelivery

✓

• About1in5#pregnantwomeninSingaporehasGDM.

•MotherswithGDMareatahigherriskofdevelopingdiabetes.

• Babiesareathigherriskofdevelopingdiabetesiftheirmother’sGDMispoorlycontrolled.

Bephysicallyactive

✓

PreventGDM:

Didyouknow?

Labour Day

Vesak Day

SchoolHolidays:27May-25Jun

#Source:GrowingUpinSingaporeTowardsHealthyOutcomes(GUSTO)study(2015)

Eathealthy

✓

HPB’sIQuit28-dayCountdowniscreatedtosupportindividualswhowanttoquitsmoking.

Visitwww.hpb.gov.sg/iquittosignup.

jun 2017


1 2 3

4 5 6 7 8 9 10

11 12 13 14 15 16 17

18 19 20 21 22 23 24

25* 26 27 28 29 30

Hari Raya Puasa

• 1wholefishhead(medium)• 1stalkcurryleaves• 2slicesginger• 2clovesmincedgarlic• 2clovesmincedshallots• 2½tbspfishcurrypowder• 1½tbsptumericpowder• 3wholesmallredchilli• 4wholelady’sfinger

1. Steamfishheadfor12-15minutes.

2. Inapan,fryshallots,garlicandgingerwithoiluntilfragrant.Addturmericpowderandfishcurrypowder.Cookfor3-5minutesatlowheat.

3. Addsmallredchilliandcrushedcurryleaves.Pourinsomewaterandbringtoboil.

4. Addvegetablesandsimmerforanother3-5minutes.

5. Addpineapple,tamarindwaterandcoconutmilkandstir.Cookforafewmoreminutes.

6. Placethefishheadintothegravyandaddsugarandsalt.

7. Turnoverthefishheadandcontinuetosimmerforanother3minutes.Servehot.

Stay Smoke-Free for 28 Days and You’re 5 Times More Likely to Quit for Good

Assam Curry Fish Head


• 2wholetomato• ¼whitecabbage• 150mlreducedfatcoconutmilk/partyoghurt/evaporatedmilk

• 80gpineappleslices• ½cuptamarindwater(tamarindwithboilingwater)/limejuice

• 2tspsugarandapinchsalt

•Smokingincreasesyourriskof

highbloodpressure,diabetesandcancer.

•Smokingharmsbothsmokersandnon-smokers.

Hari Raya Puasa

SchoolHolidays:27May-25Jun

Ifyousmoke,quitforyourselfandlovedones.

Ifyouknowofsomeonewhosmokes,supportthemontheirquitsmokingjourney.

*ThefollowingMondaywillbeapublicholiday.


30 31 1

2 3 4 5 6 7 8

9 10 11 12 13 14 15

16 17 18 19 20 21 22

23 24 25 26 27 28 29

jul 2017

Been sitting for too long? Try these exercises!

3.Slowlyreturntostartposition.Repeatfortheotherleg.

• 2cupschickpeas,soakedovernight

• 1mediumonion,diced• 2mediumtomato,diced• ½tspcuminseeds• 3-4clovesgarlic,minced• 1tsppaprika• 1tspturmeric

1. Heatoilinapanandaddallingredientsexceptchickpeas.Stir-fryfor1minute.

2. Addchickpeasandwaterandbringwatertoaboil.

3. Lowertheheatandsimmerfor10minutes.

4. Addcoconutmilk,salt,pepperandgarnishwithcorianderleaves.

5. Servehot.

Chickpea Curry

(Serves4)under$5

• 1tspcayennepepper• 1inchginger,minced• 150mlreducedfatcoconutmilk• 200mlwater• 1tbspcurrypowder• apinchofsaltandpeppertotaste

Garnish:• corianderleaves

2.Bendyourkneestomovethechairtowardsyourfeet.Slowlyreturntostartposition.

Ingredients Method

1. Startinaseatedposition,

withyourbackstraight,

legsstraightenedand

feetfirmlyonthefloor.

HeelDrag

2.Liftyourleftfootoffthefloorandstraightentheleg.

1. Startinaseated

position,withyour

backstraightand

feetfirmlyonfloor.

•Dotheexercises2ormoredayseachweek•Donotholdyourbreath•Do1to2setsof8to12repetitions

RaiseandExtend


1 2 3 4 5

6 7 8 9 10 11 12

National Day

13 14 15 16 17 18 19

20 21 22 23 24 25 26

27 28 29 30 31

Aug 2017

Cheaper Way to Eat Healthy

• 4clovesgarlic,minced• 3-4pcsshallots,minced• 350gbrownricevermicelli• 50gikanbilis,soaked• 1bunchspinach

1. Soakbrownricevermicelliinwaterforatleast10minutes.

2. Heatwokwithoilandstir-frygarlic,ikanbilisandshallotsuntilfragrant.

3. Addbrownricevermicelliandwater.

4. Simmeruntilthevermicellisoftens.

5. Addeggs,saltandpepper.Donotstir.

6. Wheneggwhiteiscooked,mixintheingredients.

7. Addspinach,cookforanother5minutes.

8. Readytoserve.Brown Rice Beehoon with

Ikan Bilis


• 4wholeeggs,beaten• 2tbspsunfloweroil• 1cupwater• apinchofsaltandpeppertotaste

Herearesometips:

Filluponfibre

Usebeanproductse.g.tofu/beanstosubstitute

meat/fishfromtimetotime

Didyouknowthathealthyeatingcanbecheap?

Cookathome-usefreshfood

Buyhomebrandsoritemsondiscount

National Day

Having Enough Sleep?

Ingredients Method

• 250mlreducedfatcoconutmilk• ¼cupbrownsugar• 1mediummango• 2tbspcinnamonpowder

1. Blendmangotillsmoothconsistencyisachieved.

2. Heatcoconutmilk.Addinbrownsugarandcinnamonpowderandmixwell.

3. Addmangopureeintopopsicle(ice)mould.

4. Oncecooled,addcoconutmixtureontopofthemangopuree.

5. Coverthemouldandfreezeitforatleast2hours.Servefrozen.

sep 2017

Mango Kulfi

(Serves4)under$5


1 2

Hari Raya Haji

3 4 5 6 7 8 9

10 11 12 13 14 15 16

17 18 19 20 21 22 23

24 25 26 27 28 29 30

Reducevigorousphysicalactivity

justbeforebedtime.

Gotosleepandgetupatthesametimeeveryday.

Keepyourbedroomcomfortableandonlyforsleepandrest.

Cutdownoncaffeinelike

coffeeandtea.

Reduceuseofelectronicdevicesbeforebedtime.

Tipsforbettersleep:

Avoideatingalargemealor

drinkingheavilyclosetobedtime.

X

Havingagoodnight’srestisessentialforourmindandbodytofunctionwell.

Insufficientsleepaffectsourconcentration,mood,memoryandmaybeariskfactorforchronicdiseasessuchasdiabetes.

Hari Raya Haji

SchoolHolidays:2Sep-10Sep

Exercise regularly to de-stress✓

oct 2017


1 2 3 4 5 6 7

8 9 10 11 12 13 14

15 16 17 18 19 20 21

Deepavali

22 23 24 25 26 27 28

29 30 31

• 1½wholesnowpear,halved• 2bunchwatercress• 1piecechickenbone,fatremoved• 100gchickenbreastmeat• 1wholecornoncob

1. Blanchchickenbonein2litresofboilingwaterfor3minutesandskim.

2. Inalargepot,bringwatertoboilandthenaddinpear,reddates,wolfberries,chickenboneandcorn.Reduceheatandsimmerforabout40minutes.

3. Addchickenbreastandwatercresstoboilforanother5minutes.

4. Turnofftheflame.Addsaltandpepper,servehot.

Find the Stress Relief You Need

Pear Watercress Soup


• 2tbspwolfberries• 5-6wholedriedreddates• 2litreswater• 1tbspsaltandpeppertotaste

Listen to soothing music to relax✓

Shareyourfeelingswithfamilyandfriends

✓

Deepavali

Schedulepersonaltimetodosomethingthatmakesyouhappy

✓


1 2 3 4

5 6 7 8 9 10 11

12 13 14 15 16 17 18

19 20 21 22 23 24 25

26 27 28 29 30

nov 2017

Let’s Beat Diabetes

RojakSauce

• 6tbspshrimppaste/harkoh• 60gpalmsugar• 2tbspchilisauce

1. Rojaksauce:heatallingredientsinapanuntiltheyareevenlymixedandthenaddingingerflower.

2. Inabowl,addtherestofthefruitsandmixevenlywithrojaksauce.

3. Garnishwithmoregingerflower.Readytoserve.

Fruit Rojak

(Serves4)under$7

Fruits• 2tbspgingerflower,thinlyminced• 1mediumjicama/yambean,peeledandbitesized• 1mediumcucumber,peeledandbitesized• ½smallpineapple,peeledandbitesized• 2wholeredapples,chopped• 6wholestrawberries,chopped• 1wholetomato,chopped

Ingredients Method

BeAwareKnowyourriskandscreenfordiabetes.

EatRightEatinmoderation.Choosemorewholegrains,fruitsandvegetables,aswellaslesssugarandsaturatedfat.

AdoptanActiveLifestyleStayfitbyengaginginatleast150minutesofphysicalactivityweekly.

TakeControlAimforahealthyweight,andhaveregularcheck-upswithyourfamilydoctor.

• Diabetesisaconditionwherethere

istoomuchsugar(glucose)inyour

blood.Whenyouhavediabetes,your

bodyproduceslessornoinsulin,

resultinginhighbloodsugarlevel.

• Diabetesisseriousand

canleadtocomplications

likeblindness,kidney

failure,heartattack,

strokeoramputation.

SchoolHolidays:18Nov-31Dec


31 1 2

3 4 5 6 7 8 9

10 11 12 13 14 15 16

17 18 19 20 21 22 23

24 25 26 27 28 29 30

Christmas Day

dec 2017

EAT, DRINK AND SHOP HEALTHY THIS FESTIVE SEASON

• 800gchicken:thighs,drumstick,breast(skinandvisiblefatremoved)

• 2tbspsunfloweroil• apinchofsaltandpeppertotaste

1. Blendthemarinateuntilwellmixedandcombined.

2. Marinatethechickenovernightorforatleast12hoursinthefridge.

3. Preheatovento200°C.Placethechickeninanaluminiumfoilanddrizzlewithlittleoil.

4.Wrapthechickenuplikeaparcelandbakeat200°Cfor30minutes.

5. Servewithcucumberraita.

Tandoori Chicken

(Serves4)under$12 Ingredients Marinate Method

• 4clovesgarlic• 1-2freshchillies,seeded

• 1inchginger,sliced• juicefrom½ wedgelemon

• 150glowfat(HCS)naturalyoghurt

Christmas Day

SchoolHolidays:18Nov-31Dec

• 1tspcinnamonpowder

• 1tspgroundcuminpowder

• 1tspgroundcorianderpowder

• 1tsppaprika

Visitgethealthy.sgformorehealthyeatingtips.

Insteadof

7teaspoonsofsugar(140calories)

=

Sugar-sweetenedsodaorfruitjuice

Drink

Healthy

Have

Water

SiuDai/Kosonghotandcolddrinks

PackageddrinkswithHealthierChoice

Symbol(HCS)

Zero-caloriedrinks

Foodlikemeesiam,blackfriedcarrotcake,dessertssuchasicekacangandchendolanddrinkslikekopiwhichcanaddlotsofsugartoourdiet.

Insteadof

EatHealthy

HaveFood,drinksordessertwithlessornosyrup,sugarorsweetenedcondensedmilk.

Chooseproducts

withtheHealthier

Choicesymbol(HCS)

ShopHealthy

If you are 40 years or older, it is recommended that you get screened for diabetes once every 3 years, and to follow up with a regular family doctor. Screening should be considered at an earlier age if you have risk factors for diabetes, for example family history of diabetes.

MedisaveDiabetes is a chronic condition covered under the Chronic Disease Management Programme (CDMP). CDMP allows Medisave use of up to $400 per calendar year at participating GP clinics, polyclinics and specialist clinics.

Money tips

Diabetes screening Diabetes management

Health Hotlines

Alcoholics Anonymous 6475 0890HPB HealthLine 1800 223 1313MUM-TO-BE Helpline 1800-MUM-TO-BE (1800 686 86 23)Smoking QuitLine 1800 438 2000

Emergency Numbers

Fire Engine / Ambulance 995

Non-emergency Ambulance 1777

Police999

Pioneer Generation (PG) and Community Health Assist Scheme (CHAS) cardholders are entitled to subsidised screening tests and screening-related GP consultations at CHAS GP clinics offering HPB’s Screen for Life.

www.screenforlife.sg

HPB HealthLine at 1800 223 1313 for more information.

CHASIn addition, CHAS complements CDMP by providing government subsidies when CHAS patients visit CHAS GP clinics to manage their diabetes. CHAS cardholders can enjoy subsidies of up to $80 or $120 per visit, up to a maximum of $320 or $480 per year, depending on the number of conditions (on the CDMP list) they have and / or whether they have any complications.

www.chas.sg

Call 1800-ASK-CHAS (1800-275-2427) for more information.

Family cycling day

Useful Telephone Numbers

Money tips

Proudly supported by:

Crisis and Counselling HotlinesSamaritans of Singapore (SOS) 24-hour Crisis Hotline

1800 221 4444

IMH Helpline 6389 2222WINGS Counselling Centre 6383 5745

A health Intiative by:

For CaregiversAWWA Centre for Caregivers 6511 5318HPB Dementia Infoline 1800 223 1123

Financial Help and Legal AidComCare 1800 222 0000Legal Aid Bureau 1800 225 5529

new year, new resolutions · 2017 new year, new resolutions d ? about 1 in 9 singapore residents...

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