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Editor’s Page


Advisory Board Publisher

Jennie Lee

Chief Editor David Wang

assistant Editor Kathlyn Chen

General Dr Kanwaljit Soin, Soin Orthopaedic, Spine & Hand Surgery Laurence Wee, Gerontological Society Singapore Dr Mary Ann Tsao, Tsao Foundation Dr Philbert SS Chin, RSVP Singapore, The Organisation of Senior Volunteers A/Prof Thang Leng Leng, National University of Singapore Gerard Ee, Council for Third Age Chandra Mohan K Nair

EditorIal assistant Jasmine Flores

Intern Editor

Xiaowen Zhu, Yeo Hwee Yanne (overseas editor)


Ramoncito R. Villaster

Photos (unless stated otherwise)

Health Dr Chan KM, Chan KM Geriatric & Medical Clinic Dr Chua Yang, A Clinic For Women Justin Morais, Sports Acupuncture Centre Dr Ken Ung, Adam Road Hospital Dr Sitoh Yih Yiow, Age-Link Specialist Clinic for Older Persons Dr Peter Lim, Andrology, Urology & Continence Centre Dr Donald Poon, Raffles Cancer Centre, Raffles Hospital Dr Michael CL Lim, Singapore Heart, Stroke & Cancer Centre A/Prof Au Eong Kah Guan, Singapore International Eye Cataract Retina Centre Prof Kua Ee Heok, National University of Singapore Dr Koh Wei Howe, Arthritis & Rheumatism Medical Clinic Dr Bernard Lee MK, Singapore Paincare Center


The material in this magazine cannot be reproduced, whether in part or in whole, without the permission of the publisher.

Why should G we go

vege tarian

oing vegetarian is good for health. This is a well-known fact that I don’t need to elaborate on. Going vegetarian is also good for the Earth as it reduces carbon emissions. This is also common knowledge. What I want to say is, going vegetarian reminds us of the concept of “respect”, when we are so used to the conveniences of modern life. Not only should we respect fellow human beings, but also other life forms, instead of taking everything for granted. Many would naturally think: “I have worked hard, so in return I should eat and dress richly.” But the delicious meats and mouth-watering dishes we consume at restaurants and coffee shops may very often be the product of taking animal lives in exchange for our own pleasures, and many people are over-nourished as a result. Why should animals die for us, and who says that they have to? If the main reason is because they are weaker, then is it right to say that the elderly, young and disabled don’t deserve our compassion as well? Modern people, especially city-dwellers, live far away from slaughterhouses, so we don’t hear the moans and screams of the animals that are butchered. We may think of it now and then, but such unpleasant thoughts are thrown to the back of our minds very quickly, and we continue living our lives of comfort and convenience. While it is true that our ancestors hunt and prey, but even when doing so, they would thank the heavens for granting them such rich and delicious foods.

Leong Sze Hian, Society of Financial Service Professionals BC Ghosh, CPPD Systems Associates

The articles in this magazine are intended for information purposes only. They are not intended to replace the attention or advice of a physician or other healthcare professional, or even the actual policy contract in financial/insurance matters. Every care is taken in the production of this magazine but the publisher, editorial director and its employees assume no responsibility for any errors, inaccuracies or omissions arising thereof. Opinions expressed by contributors and advertisers are not necessarily those of the publisher and editorial director.


All rights reserved. Copyright 2009 MCI (P) 205/01/2013 ISSN: 1793-3196

Our partners

Perhaps, despite the inconveniences they faced, they were also a lot more frugal and less greedy, a lot more grateful and less wasteful. And coming back to us, I think going vegetarian means giving many animals a chance to live, simply at the expense of a little convenience on our part, which makes it a worthy cause. This issue of PRIME brings to you the big feature “How To Go Vegetarian”, and we hope to convince you that doing so reduces the suffering of animals, but not your quality of life.

Editorial & Sales Office Spring Publishing Pte Ltd | 61 Upper Paya Lebar Road 05-02A Tat Wan Building Singapore 534816 Tel: 6280 6690 Fax: 6283 4922 | E-mail: • Website: For advertising & subscription call 6280 6690


1. Harbourfront Walk #02-171 Vivo City S(098585) 2. Jurong East Street 21 # 01-82 IMM Building S(609601) 3. Bishan Bus Interchange / Ang Mo Kio Blk 226 4. Bugis Outside MRT Kiosk 5. 15 Houngang Avenue 1 # 08-13 Singapore 530115 6. Block 206, Bishan Street 23 # 07-411 S(570206) 7. C/O Block 84 Whampoa Drive # 10-284 S(320084) 8. Block 66, Toa Payoh Lorong 4 # 01-315 9. Boon Keng MRT 10. 68 Orchard Road,Plaza Singapura, B2-27/28 S(238839) 11. 120 Maxwell Road # B1-01 Tanjong Pagar MRT Station S(069119) 12. No. 7 Toh Guan Road East # 03-01 Alpha Industrial Building S(605599) 13. 50 Market Street # 01-35 Golden Shoe Car Park S(048940) 14. Bishan Bus Interchange 15. Hougang Bus Interchange 0102840 16. Buzz Nex 20 Serangoon Avenue 2 B2-101 17. 200 Holland Avenue # B1-08-09 S(278995) 18. Block 5 Upper Boon Keng Road # 01-14 S(380005) 19. 211 Pasir Ris Street 21 # 05-236 S(510211)


No. 38A Changi Road (near Joo Chiat Complex) No. 3 Kensington Park No. 6 Sixth Avenue No. 14 Jalan Leban No. 912 Upper Thomson Road Blk 210 Hougang Street 21 Blk 532 Ang Mo Kio Avenue 10 No. 366 Tanjong Katong Road (Opposite the Post Office) No.102 Yishun Avenue 5 Blk. 1A Eunos Crescent No. 244H Upper Thomson Road No.705 East Coast Road (near Siglap Centre) Blk 339 Ang Mo Kio Avenue 1 No. 340 Balestier Road Blk 727 Clementi Wesr Street 2 Blk 130 Jurong East Street 13 Blk 132 Bukit Batok West Avenue 6 Blk 109 Clementi Street 11 Blk 136 Potong Pasir Avenue 3 Blk 631 Bedok Reservoir Road Blk 58 Seng Poh Road Blk 1 Rochor Road Blk 252 Jurong East Street 24 Blk 807 Yishun Ring Road Blk 291 Yishun Street 22 Blk 802 Tampines Avenue 4 Blk 190 Toa Payoh Lorong 6 Blk 111 Toa Payoh Lorong 1 Blk 446 Pasir Ris Drive 6 Blk 259 Bukit Panjang Ring Road Blk 101 Towner Road Blk 423 Choa Chu Kang Avenue 4 Blk 162 Bukit Merah Central Blk 413 Yishun Ring Road No. 5 Tampines Street 32 Blk 445 Fajar Road Blk 326 Serangoon Avenue 3 Blk 644 Hougang Avenue 8 No. 2 Simei Street 3 Blk 1 Tanjong Pagar Plaza No. 30 Woodlands Avenue 1 Blk 623 Choa Chu Kang Street 62 (near Yew Tee MRT Station) Blk 153 Serangoon North Avenue 1 Blk 634 Bukit Batok Central Blk 888 Woodlands Drive 50 Blk 492 Jurong West Street 41 Blk 57 Marine Terrace No. 304 Orchard Road, Lucky Plaza Blk 744 Bedok Reservoir Road Blk 118 Rivervale Drive, Rivervale Plaza Blk 19 Ghim Moh Road Blk 89 Bedok North Street 4 No. 226 Geylang Road No. 30 Sembawang Drive, Sun Plaza Blk 827 Tampines Street 81 Blk 201E Tampines Street 23 Blk 630 Ang Mo Kio Avenue 4

Blk 524A Jelepang Road, Greenridge Shopping Centre Blk 399 Yung Sheng Road, Taman Jurong Shopping Centre Blk 150A Bishan Street 11 Blk 168 Bedok South Avenue 3 Blk 116 Bukit Merah View Blk 123 Yishun Street 11 Blk 809 Hougang Central Blk 272 Bukit Batok East Avenue 4 Blk 101 Yishun Avenue 5 Blk 201B Tampines Street 21 No. 3 McCallum Street Blk 78A Telok Blangah Street 32 Blk 34 Jalan Bukit Ho Swee No. 321 Geylang Road Blk 698 Hougang Street 61 No. 27 Foch Road, Hoe Nam Building No. 200 Jalan Sultan, Textile Centre Blk 106 Hougang Avenue 1 No. 115 Jalan Besar Blk 262 Serangoon Central Blk 2 Jalan Bukit Merah Blk 163 Toa Payoh Lorong 1 No.1 Sengkang Square Blk 221 Boon Lay Place, Boon Lay Shopping Centre Blk 45 Balestier Road Blk 25 New Upper Changi Road Blk 123 Bedok North Street 2 No. 21 Choa Chu Kang Avenue 4 Blk 163 Ang Mo Kio Avenue 4 No.10 Anson Road, International Plaza Blk 259 Pasir Ris Street 21, Loyang Point Blk 43 Holland Drive Blk 548 Woodlands Drive 44 Blk 8 Toa Payoh Lorong 7 Blk 654 Yishun Avenue 4 Blk 12 Telok Blangah Crescent Blk 451 Clementi Avenue 3 No.1 Jelebu Road, Bukit Panjang Plaza Blk 347 Bukit Batok Street 34 Blk 638A Jurong West Street 61, Pioneer Mall Blk 109 Bukit Purmei Road Blk 121 Bedok Reservoir Road No.1000 Upper Serangoon Road Blk 18 Upper Boon Keng Road Blk 533 Choa Chu Kanf Street 51, Limbang Shopping Centre No. 201 Yishun Avenue 2 Blk 38 Teban Garden Road Blk 1 Beach Road Blk 301 Serangoon Avenue 2 Blk 89 Whampoa Drive Blk 27A Chai Chee Road No. 802 Bukit Batok West Avenue 5, Bukit Gombak MRT Station Blk 256 Yishun Ring Road Blk 685 Hougang Street 61 Blk 323 Bukit Batok Street 33 Blk137 Teck Whye Lane Blk 325 Ubi Avenue 1



contents OCTOBER - NOVEMBER 2013





16 18 20 21

Laughter is the best medicine

Stay up-to-date on the latest inventions that can solve your problems!


THE BIZAARE Swallowing live fish—is this Indian cure really effective for curing asthma?

DIY How to turn an electric bulb into a flower vase?

NUMBER How important is health? Let the numbers speak.

IDEA Shallot—a cure for stomachache, blocked nose and dandruff.

Cover Story Oprah Winfrey The Queen of Many Media In America, the letter ‘O’ is not just a part of the alphabet, or a shape, but a representative symbol of talk show queen Oprah Winfrey…




GADGET It’s really about the little things and innovations that make our lives fun and enjoyable.

DON’T Should-nots for your health.

iCARE Wet age-related macular degeneration—how it’s treated.

22 24 25

DIAGRAM The fridge is not a safe!

INSPIRATION Why does one live longer when he has an easier life.

WINNER Wu Hai Meng and Peng Xue Wu, who is healthier?



SPECIAL 39 I AM A VEGETARIAN Going vegetarian is commonly known as a healthier choice, but how healthy is it exactly and what are the possible downsides? How does one actually begin the path of vegetarianism, and gain the greatest satisfaction from it later on?



When the going gets tough, the tough gets going. That is the life motto that Shariff Abdullah has been living by since he was born—without his left foot.

FEATURES NUTRITION Mushroom beats cancer, 62

TRAVEL Travel in Australia with kangaroos, 78 The best six places to spend retirement life in, 76



Control your hormone for health, 56

Retirement planning is NOT an option,

Saliva helps you live longer, 60

but a MUST, 72

Keeping fit for elderlies around the globe, 66 Testing your degree of ageing, 68 Learn how to swim in 4 weeks, 74






Letters Posters in Hougang Mall Dear Prime Editor I stay in Hougang and I am a PRIME subscriber. I am very glad to have discovered PRIME in Hougang Mall’s toilets recently – by that I don’t mean PRIME magazine, but PRIME’s logo on the informative posters situated near toilet basins and urinals. I think this is a great idea! The information provided is useful and relieves my boredom when I visit the toilet. I actually look at these posters quite carefully – your posters make me look forward to toilet breaks now! Hope to see PRIME’s posters in more toilets in future.

Contest winners of last issue

Reader Chin Kiat shares with you her household’s unique shallot formula

WHAT NOT TO WRITE Quek Nam Kee 8163 XXXX Irene Tan 9866 XXXX Denise Leong 9437 XXXX

• • •

100 SINGAPOREANS Lee Seok Cheng 6452 XXXX Jessie Quek Swee Kim 9090 XXXX Cheok Tian Hoe 8238 XXXX

• • •

Upon submission, please provide your full name,  identification or NRIC number,  and mobile number  along with your answer. When you are contacted,  please bring your identification card to our head  office to collect your prize.

George from Hougang

Reader: Lim Chin Kiat Freelancer, 46, Bukit Timah


am going to share some scallion (spring onion) remedies that have been passed down from generation to generation. I have witnessed their effects and find them to be very effective.

Contest Giveaways Do you love reading? answer these questions, and stand a chance to win one of the following titles!

There was once when I had diarrhoea when I was young. My granny peeled the scallion till only the white stem was left. She mashed 30g of that with another 15g of raw ginger and fried them at high temperature. Then she wrapped them in cloth and applied it on my belly while they’re still hot, and my stomachache resolved after a short while.

Which is the latest edition of this best market wine instruction book? a. Edition 1 b. Edition 37 c. Edition 987654


Guessing, which kind of book is this? a. A funny novel b. A reportage with depth/ insightful c. An artistic photography

After I grew up, I suffered from severe dandruff for a period of time and I kept switching between shampoo brands but to no avail. My dad then advised me to mash scallion into pulp, wrap it with gauze and use it to tap at the scalp gently, till the juice is evenly spread on the dandruff and hair, and he said that washing hair after 2 hours would be able to rid the dandruff easily at one go.

The answers can be found in this issue. Submission  deadline is on 31 oct/ 2013. Please indicate clearly  the question number that you are responding to.  (Disclaimer:  Each respondent is only entitled to win one book, so answer the  question corresponding to the book that you would like to win. Do not include  multiple answers in a single response.  Incomplete or erroneous entries will be  disqualified.) There are limited copies to be given out so hurry up and send us  your answer!

Edit: Yu Cao

I am o n deligh e of your l oyal r ted to ea the la fi st issu nd the ND ders and I was P spe PRIM e of P cia R E 2 pag has taken IME. It’s th l feature i es is c n e first on su c e Natio t nal D rtainly bet h an initia ime ay sta tive, a ter no readmp nd th I from learnt plen feature w ing ! The as a d there ty of n elight and w collec ew in ful as ti fo Singa ng stamps even insp rmation . Last pore a i r e d to ly, (PS: I v am al ery Happ I want to w start y 48t so 48 h Birt ish years hday! old) Tan T ar Be ng fro m Joo Chiat

Scallions are also useful in curing a blocked nose. This is what my grandpa taught me. He took the white scallion stem (same as the one mentioned above), cut them into small pieces and boiled them into soup, and let me “smoke” my nose with the steam. For enhanced effect, you can mash the scallion stem into juice. Use a cotton pad to dab some of the juice, stuff it into your nostril and your blocked nose should be cured within an hour.

Of course, these methods might only be applicable to some people, but I am still sharing this in hopes of benefitting more people.



JufosrtLaughs The imagination of women


JOKE The mothers of four priests got together and were discussing their sons. “My son is a monsignor,” said the first proud woman. “When he enters a room, people say, ‘Hello, Monsignor’.” The second mother went on, “My son is a bishop. When he enters a room, people say, ‘Hello, Your Excellency’.”

There was once a wife so jealous that when her husband came home one night and she couldn’t find hairs on his jackets she yelled at him, “Great, so now you’re cheating on me with a bald woman!” The next night, when she didn’t smell any perfume, she yelled again by saying, “She’s not only bald, but she’s too cheap to buy any perfume!”

I made my grandmother glad A Sunday school teacher was telling her pupils the importance of making others glad. “Now, children, has anyone of you ever make someone else glad?”

“My son is a cardinal.” continued the next one. “When he enters a room, people say, ‘Hello, Your Eminence’.

“Please, teacher,” said a small boy,”I’ve made someone glad yesterday.”

“ The fourth mother thought for a moment. “My son is six-foot-ten and weighs 300 pounds, “ she said.

“My granny.”

“When he enters a room, people say, ‘Oh, my God’!”

“Well done. Who was that?” asked the teacher “Good boy. Now tell us how you made your grandma glad.” “Please, teacher, I went to see her yesterday, and stayed with her three hours. Then I said to her, ‘Granny, I’m going home,’ and she said, ‘Well, I’m glad’!”

My Husband Will Be Home Soon

The ruler of an ancient kingdom wanted to disprove the statement that the men of his domain were ruled by their wives. He had all the males in his kingdom brought before him and warned that any man who did not tell the truth would be punished severely. Then he asked all the men who obeyed their wives’ directions and counsel to step to the left side of the hall. All the men did so but one little man who moved to the right. “It’s good to see,” said the king. “that we have one real man in the kingdom. Tell these chickenhearted dunces why you alone among them stand on the right side of the hall.” “Your Majesty,”came the reply in a squealing voice. “it is because before I left home my wife told me to keep out of crowds.”


A married man was visiting his “girlfriend” when she requested that he shave his beard. “Oh James, I like your beard, but I would really love to see your handsome face.” James replied, “My wife loves this beard, I couldn’t possibly do it, she would kill me!!” “Oh please?” the girlfriend asked again, in a sexy little voice... “Oh really, I can’t,” he replies...”My wife loves this beard!!” The girlfriend asked once more, and he sighs and finally gives in. That night James crawls into bed with his wife while she was sleeping. The wife is awakened somewhat, feels his face and replies “Oh Michael, you shouldn’t be here, my husband will be home soon!”

Edit: Chao Yu

Keep out of the crowd





eaturing 100 sensors, 26 joints, 17 motors and a tiny computer built into the palm of the robotic hand, the revolutionary Modular Prosthetic Limb (MPL) is the work of researchers at Johns Hopkins University in Maryland. It weighs four kilograms—much like a normal arm, and it can mimic almost all the same movements. This almost sounds like a miracle for amputees, as the MPL is programmed to respond to electrical impulses in their residual limbs, without them really even thinking about it. What’s more, the operation only takes a couple of hours.



In this section, you will find new medical breakthroughs that can improve your life








lder surgeries for calcaneus fractures for diabetic patients might have brought a lot more pain and harm. But there is a new surgery now, which makes smaller incisions (of about 2.5 cm), and does not require installation of metal plates, but only five to six screws. The risk of infection is also much lowered. This new surgery takes up 45 to 60 minutes, whereas the older surgery takes up 90 minutes. The time taken to heal, however, is similar. Since June 2011, over 30 patients have gone though this small-incision calcaneal reconstructive surgery, with good effects.


edical professionals at the Walter Reed National National Military Medical Center in Bethesda, Md., are in the process of implementing 3D visualization technologies and imaging to improve cranial and facial reconstruction processes. Doctors are able to utilize an interactive 3D imaging technology called cone beam computed tomography, which scans the patient’s head, generating hundred of images of his or her skull and jaw that can be processed into a schematic model of the patient’s original craniofacial structures. They then can create more complete implants. This 3D medical imaging technology also speeds up the process of surgery, as surgeons can integrate images, scans and implants into a more finely tuned operational model, which is less invasive for the patient and cuts down on the time he or she has to spend in surgery.

Clear passage


ardiovascular disease is a problem that modern people should pay attention to. Regular health examinations have become necessary, and the 128-Slice CT scan can help you discover the disease even earlier, and thus seek treatment earlier. The 128-Slice CT scanner has two x-ray tubes instead of one and is able to generate up to 128 slices per rotation. Not only does it provide faster exams and increased image clarity and resolution, it can also decrease unnecessary admissions to the hospital and decrease the length of stay for those admitted to the hospital.

Healthy Bowels - Naturally.

14 PROTHH-11-004 NHD MAG Walker 267x93 P.Half Page.indd 1

04/01/2012 12


The Bizarre

The Bizarre


by clearing the patients’ throat while wiggling down the stomach. This remedy is also said to be sacred, and given free only once a year at the saint’s instructions – if money is charged, the medication is said to be no longer effective. The magnitude of each year’s crowds certainly attest to that – patient Rajinder Singh was nothing but full of praise for its trustworthiness. He knew about the cure after having spoken to many people and reading about it in the newspapers.




But this fishy cure is not without its detractors. The Indian medical association, for one, is threatening to take the family to court unless they disclose the exact content of their recipe, to which they refused for fear of commercialisation. They also said it takes special skills to administer their unique medicine. Indian doctors, on the other hand, beg to differ. They say that there is no evidence such treatments work and that people are there more for psychological comfort than anything else. What do you think?

This unorthodox asthma treatment is what Indian family Bathini Gauds claim to be a family secret, and judging from the hordes of patients that come every year, it certainly seems like there is some truth in their claim

THE DOCTOR’S ADVICE: Featuring Doctor Lin

The live fish, contaminated with parasites or pathogenic bacteria, may cause parasitic infection or intestinal bacterial infection. And therefore, this remedy should not be used to cure asthma. The best remedy for asthma varies from individual to individual, depending on the patients’ physical fitness. At present, the remedy involves two stages: acute attack stage and paracmasis stage. The principle is to remove the pathogenesis, control acute attack, and promote sputum excretion.


ccording to the Bathini Gauds family, they have been administering live fish for over 160 years as part of an asthma treatment, which involves the patient swallowing a live fish along with a ball of secret herbal medicine, and then adhering to a strict diet for the next fortyfive days. This process is usually repeated at least once every two years.

For the acute attack stage, controlling method should involve spasmolysis, anti-inflammatory, eliminating mucous plug in the airway, and keeping the airway unobstructed, so as to prevent unobstructed infection. Usually we use one or several of the following: Adrenaline drugs, theophylline, anticholinergic drugs, Ca-antagonist, glucocorticoid, disodium cromoglicate, ketotifen, etc.

So what exactly is this miracle cure? Apparently, this is prepared from an ancient recipe that the family received from a Hindu saint 162 years ago. Nearly 200 family members and volunteers administer the live fish to patients, while the mystery medicine is said to be a collection of herbs ground into a yellowish paste. So why this fishy drug? Live and squirming fish is said to enhance the medicine’s effectiveness


Text:Wen Xin Edit: Yeo Hwee Yanne

The family claims that millions of people have been cured by the treatment, and even more brave the searing heat to see them in Hyderabad city every year, which bears testimony to the success of the cure. The turnout was so massive that the Indian government had to arrange special trains and deploy 5,000 extra police for crowd control.

And for the paracmasis stage, desensitization treatment against the allergen can be adopted, which reduces the chance of attacks. Nowadays the hypogloeeis desensitization treatment is often used. By dropping in the extractive of the allergen under the tongue, which makes the respiratory mucosa, the allergy symptoms can be controlled.

DOCTOR LIN Dr Lin Jiangbo is the Associate Chief Physician in the Department of Thoracic Surgery, Affiliated Union Hospital of Fujian Medical University, Fuzhou, China, and also an expert in lung cancer, minimally invasive surgery of Esophageal cancer, and clinical lung transplantation.



How to make a

Light Bulb Vase



Don’t throw away those old light bulbs! You can use them to brighten up your home decor or work space. It requires working with glass so you definitely need to be careful!

WHAT YOU NEED: A light bulb (any shape or size will work), pliers, fabric and gardening wire.

DATE: 27 October 2013 (Sunday) TIME: 2.00pm – 4.40pm VENUE: KKH Auditorium (Training Centre), Level 1, Women’s Tower



First you need to remove the little silver layer on the bottom of the light bulb. Work the pliers under the layer to create a little lip, and then you should be able to peel it right off with the pliers.



Now you have to remove the black cap from the bottom of the light bulb. Wear safety goggles and be extremely careful, as it is glass. Work the pliers into the hole left after you remove the silver cap, and snap the glass. Use the pliers to tap the rest of the black glass off the bulb. Do this outdoors or over a hard surface so you can sweep up the bits of glass.


REGISTRATION FEE: $10 per participant (Public Forum)


$2 per participant / workshop

Once the black glass was removed, get the little glass tube and wiring on the inside of the bulb out. Tap it with pliers and it will break right off.

Registration closes on 24 October 2013 (Thursday). Seats are confirmed upon full payment on a first-come-first-served basis.






Cover the metal part with a little piece of fabric.




Add flowers and water, and hang with the gardening wire.


Menopause and Bone Health

Dr Rukshini Puvanendran, Consultant Family Medicine Service, KKH


Common Gastrointestinal Issues in Women

Dr Ng Kheng Hong, Consultant Minimally Invasive Surgery Unit, KKH


Common Ear Issues in the Elderly

Dr Dawn Teo Tju Wei, Consultant Department of Otolaryngology, KKH





Questions & Answers


Tea Break


Skin Care in Menopause

Dr Mark Koh Jean Aan, Head & Consultant Dermatology Service, KKH


Keeping Your Joints Active

Dr Reuben Soh Chee Cheong, Associate Consultant Department of Orthopaedic Surgery, KKH


Questions & Answers


End of Session

Community Drumming WORKSHOP 2

Bonefit Exercise WORKSHOP 3


Formula for Health - A Physical Activity Workshop Limited seats are available.

For more details, please call +65 6394-5038 (Monday to Friday, 8.30am to 5.30pm) or log on to


Health Score Card




1/3 of AIDS death happen in subSaharan Africa



Annually, 700,000 women die of Tuberculosis

> 90% 32% 0.84

The mortality rate of Chinese smokers in Singapore who managed to quit smoking for four years and above is 0.84 of that of smokers

Text: Peng Hao, Edit:Yeo Hwee Yanne

Khoo Teck Puat Hospital (KTPH) has the highest Beds Occupancy Rate (BOR) among all hospitals in Singapore – more than 90% daily


Wu Hai Meng, F, 42

Peng Xue Wu, 45

Chemical Analyst

Machine Operator


Do you laugh heartily at least 3 times a day?

Yes, because I love to laugh.


No, there are not so many happy things to laugh about


Do you avoid cold drinks during meal times?

No, I don’t really like cold stuff


Yes, mainly because I don’t have the time and habit to get cold drinks


Do you always brush your teeth and rinse your mouth before sleep?

Not really. I only brush after dinner. If I didn’t eat anything before sleep, I won’t brush.

No. I don’t have the habit of washing my mouth at night; I only brush in the morning usually


Do you usually sleep before 10pm?

No. I usually sleep before 11pm; I can’t fall asleep before that.

Very seldom. I often play cards or watch TV till very late.


Do you eat 2 or more types of fruits every day?

No, no time for that, and no room for them after I’m full.


No, I rarely eat fruits. Usually I just buy them for my children.


Every time you get angry, do you forgive and forget by the next day?

No. When I’m really mad, I can be angry for a few days.


Sometimes, but not when I’m really furious. Depends on my mood.

Do you travel overseas for at least a week every year?

No. I’m too busy with work, and have not thought about travelling too.


No, it’s too costly, and I’d rather spend the money on my family.


Do you consume fried foods less than 3 times a week?

Yes. I don’t like fast foods and fried foods.


Yes. I don’t eat fried foods, as they make me feel uncomfortable.


Do you take a break from work by walking around once every hour?

Yes. I will go outside and look at the scenery once in a while


No, I don’t move much. Usually I just smoke a cigarette.


Do you have the habit of taking morning jogs?

No, but I take evening strolls after dinner.


No. It’s too demanding for a working adult like me.


According to World Health Organisation, 2,500,000  people die from harmful use of alcohol in a year

The prevalence of obesity has doubled (2 times) in the past three decades

The mortality rate of men who exercised 3 hours a week decreases by 32%

Health Race

Dr Lim Bernard Consultant General and Colorectal Surgeon Director of Minimally Invasive Sugery

Mrs. Wu has a healthier living habit. But getting angry easily and not eating fruits are unhealthy habits. For the travel part, I think travel isn’t so necessary as you can also relax at home.



9.5 pts WINNER


Mr. Peng seems to be busy as he has no time to have cold drinks or jog in the morning Actually having cold drink is ok if it is not very cold. Though you may not have the jogging habit, taking some exercise, or a walk, is necessary.


9 pts









QUIRKY SHOWER CARGO CADDY Type: “Quirky Shower Cargo Caddy” on Prices start from USD23.39

The name of the item is Cargo, a really apt name for transporting items around, especially heavy ones like your toiletries. This caddy is attached with five flat bungee cords, which help you separate your items and prevent bottles from knocking on other items or spilling out. This is especially useful when it comes to carrying your toiletries to the bathroom, or even for carrying similar items in your car seat on your drive home.

it’s really about little things and innovations that make our life fun and enjoyable


TOTEM STACKABLE CUPS Search “Totem stackable cups” on Prices start from USD3.99 per piece

Have you been troubled over wet glasses that never seem to dry up? Your problem is resolved now. These specially designed glasses have small protruding surfaces to ensure that there is always a reasonable space in between glasses when stacked. This space allows air to flow through and therefore, allow the glasses to dry in a breeze.


5 Available soon. Visit “” for more information.

Are you concerned with oral hygiene and health, but lazy to floss? Here is a beautiful solution to that. Through engaging unique air and micro-droplet technology, this smart and sophisticated product removes plague from inaccessible, obscure areas in the oral cavity. A comfortable ergonomic handle holds a small chamber which can be filled with water or mouthwash liquid. Place the head between your teeth and with a press of the button, liquid shoots out in a short but powerful burst of pressurized cleaning power, which Philips labels as Microburst technology. No more unsightly food particles and foreign debris in between your teeth!


6 Edit: Jolynn Chia

Type “Broom groomer” on Prices start from USD12.71

Do you often feel like you are in an awkward, uncomfortable posture when you do sweeping? To keep the dustpan steady, all you need to do is to place one foot on the foot pedal, leaving your other hand free for other movements like talking on the phone. For stubborn balls of dust, remove them without a fuss by putting the broom against the back of the dustpan, which has rubber teeth that help remove the dust bunnies from the broom’s bristles.


Search “Philips Airfloss” Prices start from USD89.99


An oven not to roast but to grow your vegetables, thanks to technology. The built-in LED package provides the perfect composition of the rays that plants need, and the ideal lighting intensity and uniformity to grow vegetables. It can hold up to 15 seedlings at one go. Sprouts, green vegetables and herbs are all welcome. Follow the instructions and put your vegetable seeds inside the oven, and watch it grow and mature in barely a month.



SELF STIRRING MUG Price: USD9.50 (excluding postage) Visit for more information.

Think stirring coffee is very boring? Can’t find the spoon? Here is the product that can save time and trouble for you. Just press the yellow button and it will automatically mix the coffee noiselessly. No more stirring is needed, and the coffee still tastes amazing.


FRONT Dont’s

Wet age-related macular degeneration:


of Healthy Living

Eye Care


How it’s treated

DON’T SQUAT DOWN IMMEDIATELY AFTER EXERCISE I am 66 years old and was recently diagnosed with wet age-related macular degeneration in my right eye. My doctor has advised that I need to have at least several injections into my eye to treat the condition. What are these injections and how do they work?

People usually feel tired after exercise and some will squat to rest . In fact, this approach is very unscientific. It will hinder limb blood flow, making muscles more fatigue, and even cause shock in severe cases. SOLUTION: After exercise, make some slight movement to relax the muscles. Taking a deep breath is also very helpful.

ANSWER: Age-related macular degeneration (AMD) is an eye condition that affects the retina, the light-sensitive layer lining the back of the eye. It can lead to severe visual loss and is in fact the most common cause of blindness in developed countries. It usually occurs in adults 50 years and older.


People often eat cucumber and tomatoes together; like “scrambled eggs with fresh tomatoes” and “sliced pork with cucumber” at the same time. Cucumber contains a Vitamin C digestive enzyme, which will destroy the Vitamin C in other vegetables. The more the Vitamin C content in other vegetables, the more the cucumber will neutralize it. Tomato is a typical Vitamin C-rich vegetable. If both are consumed together, the Vitamin C from tomatoes will be cancelled out by the enzyme of the cucumber. SOLUTION: It is best not to eat cucumber together with vegetables like tomato, peppers, cauliflower and bitter gourd which contain much Vitamin C.


In normal circumstances, a chemical called vascular endothelial growth factor A (VEGF-A) maintains the blood vessels in our body. In eyes with wet AMD, excessive amounts of VEGF-A is found in the retina and this causes new abnormal blood vessels to form under the retina. These abnormal blood vessels leak fluid and blood, causing the retina to swell and hence the term wet AMD.

Milk or soy  milk contains a lot of protein. If consumed when fasting, protein will be “forced” to convert into energy for consumption. It would thus will not achieve any nutritional benefits.

The current state-of-the-art treatment for wet AMD is a series of injections of an anti-VEGF agent directly into the eye. Two such drugs approved by the Singapore Health Sciences Authority and the US Food and Drug Administration (FDA) are ranibizumab and aflibercept. They work by binding themselves to VEGF-A and blocking its action. Aflibercept also binds to another protein called Placental Growth Factor (PIGF) which has also been found in excessive amounts in the retina in wet AMD.

SOLUTION: Drink with snacks, bread and other food containing flour, or two hours after a meal, or before bedtime.

Patients suffering from diarrhea should avoid eating too much veggies because many contain nitrites and nitrates. Usually these do not have any adverse effects on the body, but when our digestive system malfunctions or our stomach acid is too low, nitrate-reducing bacteria can multiply in the intestines. Ingested vegetables, even fresh ones, can lead to poisoning due to enterogenous cyanosis. The symptoms manifests 1 to 3 hours after meal. Ignored, it may lead to respiratory or circulatory failure. In addition, the crude fibre in vegetables will also aggravate diarrhea. SOLUTION: When diarrhea occurs, try to eat less vegetables under the guidance of doctors. This will help alleviate the condition.

DON’T TAKE A HOT SHOWER JUST BEFORE GOING TO BED High body temperature will inhibit the secretion of brain melatonin, which will affect the quality of sleep. Therefore, a hot shower before going to sleep is not wise. SOLUTION: It is better to bath 90 minutes before bedtime, so that the body temperature will drop to a suitable level when you sleep. If you have to take a hot bath before going to sleep, cool your forehead with cold water. 24

Co-authored by Ms Sri Yudah and Dr Au Eong Kah Guan


When injected into the eye, these anti-VEGF agents can stabilise or even improve vision. Ranibizumab was the first treatment which, when administered monthly, can maintain or improve the vision of more than 90% of patients with wet AMD. About 30% of treated patients experienced significant vision improvement. Recent studies have shown that both ranibizumab and aflibercept have similar outcomes in improving patients’ visual acuity and reducing retinal swelling. Both drugs are also very safe and have no or very little adverse reactions.

Ms Sri Yudah

Dr Au Eong Kah Guan

ASK US YOUR EYE-RELATED CONCERNS Dr Au Eong Kah Guan is Medical Director and Senior Consultant at Singapore International Eye Cataract Retina Centre, Mount Elizabeth Medical Centre, Singapore. Ms Sri Yudah is an Optometrist at Singapore International Eye Cataract Retina Centre, Mount Elizabeth Medical Centre, Singapore.

SEE THE WORLD IN A NEW LIGHT Holistic Way Super Vision contains Bilberry extract of the fruit, carrot juice powder, eyebright extract, lutein from FloraGlo™ lutein, multi-antocyanidins, quercetin and rutin. It may help to enhance general eye health, cataract risk reduction and to reduce the risk of developing age-related macular degeneration (AMD). In addition the flavonoid and carotenoid antioxidants within this formulation help strengthens the blood vessels and the retinal capillary bed.


FRONT Old & Cool


A fridge is not a safe!

For these people, old age is not an end, not a barrier, but a start to their pursuit of dreams

Don’t refrigerate your food for too long, or your fridge may turn into a trash can. Come find out how long different foods can be stored in the fridge

Great Britain


Oldest Model

Carmen Dell’Orefice, 82 With her tall, slim frame, high cheekbones and her trademark silver hair, Carmen Dell’Orefice is known within the fashion industry for being the world’s oldest working model as of the Spring/Summer 2012 season. Modelling may be a short-lived career for most, but not for Dell’Orefice. In fact, she has had more covers in the past 15 years than she had in all the years before that. “It took me half my life to find satisfaction,” she said. “I have been there for a while now…and satisfied is the word.” 1

Oldest Ballet Dancer Forty years ago, when Lowe was watching a ballet concert from the wings, he said to himself, “I wish I could do that!” At 91, he built his own trapeze and ballet bars, had three ballet classes a week, and in between he practised at home every day. And the secret to his ballet dancing at 91—being active. ‘I am a lucky man to be alive and I love to entertain people. I think if people find it uplifting I am justified in doing the showing-off,” he said.



When one mentions “concert violinist”, images of attractive young ladies with nimble fingers may come to mind. But according to the Guinness World Records, Adelci Paulino played professionally in a Santos Municipal Symphonic Orchestra concert in Santos, Sao Paulo, Brazil, when she was 96 years old. Mrs Paulino began her career as a professional violinist in 1950 when she helped establish the Santos Municipal Symphonic Orchestra and has since performed with some of the most important musicians in Brazil.






Toyo Shibata, 99


Shibata only started writing at the age of 92, because she could no longer pursue her lifelong hobby of classical Japanese dance, due to back pains. But nevertheless, her anthology, Kujikenaide (Don’t Lose Heart), has sold 1.5m copies since its publication in late 2009. This is particularly impressive in a market where 10,000 is already seen as a success. In one of her poems she wrote: “Although 98, I’ve fallen in love. I also have dreams. I want to ride on a cloud.”

Oldest Graduate Zhao Muhe got a Master’s Degree from Nanhua University, at the age of 98. He would rise at 5 a.m. five days a week to take the train to Chiayi, where he would board a campus-bound bus to attend his first-period class. Despite his old age and the troubles of travelling, he had maintained a perfect attendance record throughout the two-year program! Zhao believes that learning is the big secret to maintain a youthful mind. “Keep the brain at work and the whole person is alive,” he said. *Note: The age of the people featured may or may not be their current age. In cases where the subjects have passed away recently, or received no latest media coverage, the age mentioned only refers to the age where they have achieved their feat.

Text: Shen Ke Qing

Zhao Muhe, 102

Text: Chen Xushuang Edited: Yeo Hwee Yann




Adelci Groia Paulino, 96

Oldest Bestselling Poet




John Lowe, 91

Oldest Violinist




FISH: 1 - 3 days (chilled); 3 - 6 months (frozen)


SPINACH: 3 - 5 days


MILK / YOGHURT: 5 days


ORANGES: 1 week


EGGS: 1 - 2 months (fresh); 7 days (cooked)


CARROTS: 1 - 2 weeks



10 BREAD: 3 - 6 days (chilled); 2 - 3 months (frozen)




CHICKEN: 2 - 3 days (chilled); 1 year (frozen)


APPLES: 1 - 3 weeks


SAUSAGES: 2 -3 days (chilled); 2 months (frozen) 27







I B • Donated 588 million US dollars to Cornell University • Donated 125 million US dollars to University of California • Donated 60 million to Stanford • Invested 1 billion US dollars to refurbish and construct 7

universities in Ireland and 2 universities in Northern Ireland.


The charity did not use Chuck Feeney’s name or that of any other related personnel. Chuck even requested the charity’s workers not to tell their family members where they worked. According to the strict rules he laid out, organisations accepting his donations cannot even establish a “thank you” plaque in his honour. Many donation recipients do not know the source of donation, whereas those who do would have to sign a confidentiality agreement, which stated that the sponsorship would stop if relevant information is leaked to the outside world. It was only in 1997 when Chuck Feeney’s duty-free retail chain was bought over by French luxury giant Bernard Arnault that the public became aware of his contributions, which even exceeded that of famous family foundations like MacArthur and Rockefeller.


Feeney claims himself to be a shabbily dressed philanthropist. This claim is indeed true. He has built various high-rise buildings and owned six luxury buildings in France, London’s high-end residential areas and New York Park Avenue, but as of now, none remains. He built up his fortune by the sales from his duty free branded chain, but he never wore branded gear. At some formal occasions, he even wore a pair of old glasses that was bought from the street shop. According to him, one can eat a 100 US dollar meal at a high-end restaurant, but eating a meal worth 25 US dollars is enough to keep him satisfied.

Edit: Yeo Hwee Yanne

This frugal old man may seem poor and ordinary, yet he has done some pretty amazing things:

With regard to Feeney’s anonymity of handling family fortune, his children said that although this might seem a little strange, such an act would actually ensure that donation recipients would not look at them differently, which was something that certainly put them at ease.

But when the truth was discovered, it astounded the entire world. It was impossible for Feeney to remain anonymous after this, but he and his charity continued to keep a low profile, for example, news of donation were not specifically announced, plaques were politely declined, buildings constructed with his sponsorship were not to be named after him (it’s said that this can attract other philanthropists, who wish to be named, to seek collaborations with Feeney). To this, his simple response was: “It doesn’t matter whose name is on a library as long as there is a library there for people.”

He also owns the Atlantic Philanthropies that is worth 8 billion US dollars. In order to avoid the US charity regulations regarding charity information, this foundation was registered in the Bermuda Islands.



From Feeney’s point of view, unless we use our wealth to do meaningful things in life, we will inadvertently create a lot of trouble for our future generations.

has an attraction for some people, but you can’t wear two pairs of shoes Feeney even sponsored cleft Chuck has kept a low profile over the at one time. It is their call repair operations (also known years and his charity work was always what the rich do with as Operation Smile) for children in done anonymously – even the (net developing countries. Once, he met a worth 8 billion) Atlantic Philanthropies he their money girl awaiting her operation in the waiting founded was also not named after himself.

a ned , w o ate or ear till to d to w d g t nde ent. Ye is goin lth? a r b had apartm ars and of wea ws. r e v o e ll s ne rented US do al valu inly kn a h l l e n a y ene a sma 4 billio is the r an cert e F n m at ck ed si Chu He live donat on. Wh frugal” li car. already r 4 bil This “ e as oth he h ate an don

huck Feeney is 82 years old. He stays with his wife in a rental studio apartment in San Francisco. He has never worn branded clothes, his glasses are old and his watch is bought from a roadside stall. He doesn’t like gourmet food, and his favourite food is the humble grilled cheese and tomato sandwich. He usually takes public transport when he goes out, and uses a haversack as his briefcase.


His five children had to take up part time jobs everywhere. His daughter had, in her teenage years, made a lot of long distance phone calls to a good friend. When Feeney received the phone bill, he immediately cut his home phone line and marked out the nearby public phones on a local street map. The phone bill was then sent to the father of his daughter’s friend. His daughter was furious at that time, but in retrospect, she felt that her father’s decision then was right.

room. The girl apparently could not hide her excitement and anticipation even though she used her hand to cover her mouth.

Feeney recounted, after the girl had finished her operation, she was smiling, as though saying that she was no longer her old ugly self that people used to see. It was such a moment that made Feeney feel that wealth is truly worth its value. Feeney enjoys travelling to different parts of the world and choosing charity projects himself. The donation region of Atlantic Philanthropies has long gone beyond national borders. “Money has an attraction for some people, but you can’t wear two pairs of shoes at one time. It is their call what the rich do with their money. I would not want to impose my thoughts on any rich person ”he said. Currently, Chuck Feeney intends to donate all of the remaining 4 billion USD. This money is now being channeled to different parts of the world that needs it, at a rate of more than 400 million USD a year. Feeney is truly a role model for the wealthy, as he gives back to society while gaining satisfaction from life. It’s said that he played a heavy role in influencing the philanthropy efforts of Bill Gates and Warren Buffett. Someone once asked, why must he donate it all? To which he replied: “There is no need to spend money in heaven. ”

SPECIAL Cover Story

Cover Story SPECIAL

Edited by: Yeo Hwee Yanne

In America, the letter ‘O’ is not just a part of the alphabet, or a shape, but a representative symbol of talk show queen Oprah Winfrey. Not only is ‘O’ her initial, her name, and the name of her magazine, but it also represents her path to success—from zero to her current media empire that is worth billions in net worth, not to mention her immense and touching philanthropy work and of course, her figure as well!



SPECIAL Cover Story

Cover Story SPECIAL

PROFILE 1954: Born in rural Mississippi 1963: Raped by cousin at age 9 1967: Moved in with dad in Nashville, became pregnant but lost the child 1971: Earned a full scholarship to Tennessee State University

“I’m a historian of my own history - of African American history. I believe that when you know who you are you have the ability to move forward, not only with your own strength but with the strength of your entire ancestry”


“My body was turning on me. First hyperthyroidism, which sped up my metabolism and left me unable to sleep for days. (Most people lose weight. I didn’t.) Then hypothyroidism, which slowed down my metabolism and made me want to sleep all the time. (Most people gain weight. I did! Twenty pounds!)”

1973: Graduated from university with degree in Speech and Performing Arts. Became the first black TV news anchor reporter with WTVF-TV 1984: Took over low-rated half hour morning talk show AM Chicago; the show goes from last place to first place in Chicago within months, and it was renamed the “Oprah Winfrey Show”. 1985: Co-starred as the distraught housewife, Sofia, in Steven Spielberg’s film adaptation of Alice Walker’s prize winning novel ‘The Colour Purple’. 1986: The Oprah Winfrey Show expanded to a full hour and was broadcasted nationally from September. 1993: Hosted a rare primetime interview with Michael Jackson to an audience of one hundred million 2004: Hosted the Nobel Peace Prize Concert with Tom Cruise. Listed as world’s only black billionaire in Forbes’ international rich list. 2005: Named by TIME as one of the 100 most influential people of the year. Named greatest woman in American history. 2007: Invested $40 million in the Oprah Winfrey Leadership Academy for Girls in Johannesburg, South Africa.  Endorsed President Barack Obama (then senator) and joined him for campaign trails. Went public about her thyroid and weight gain problems on Oprah magazine and Oprah Winfrey talk show. 2011: Stopped talk show and launched the Oprah Winfrey TV Network, OWN . 2012: Oprah’s Next Chapter premiered on 1st January. It now steps out of the studio and interviews people from their homes.


SPECIAL Cover Story

Cover Story SPECIAL


From rags to riches Oprah was born in 1954 in rural Mississippi to a teenage single mother and was later raised in an innercity Milwaukee neighbourhood. Her childhood was not easy – she claims to be raped at 9 and became pregnant at 14, and her son did not survive infancy.  While in high school Oprah was sent to live with her father, where she landed a job in radio and began co-anchoring evening news at 19. She was transferred to the daytime talk-show after she proved herself to be a natural in media. Following the launch of her own production company, her show became internationally syndicated and the rest is history. It was somewhere during the run of her talk-show that Oprah serendipitiously found her half-sister, Patricia Lee, who was given up for adoption at birth.  Later, Oprah and her family chose to divulge this family secret on their own terms.


Media Proprietor, Talk Show Host, Actress, Producer and Philanthropist Oprah Winfrey is a well-known television anchor loved by worldwide audiences, and can perhaps even be lauded as a cultural icon in the AfricanAmerican community. In her 25 years on the multiaward winning Oprah Winfrey show, the feisty 59 year old media kingpin became America’s best-loved life coach and therapist whom many turned to for rapport talk when they sought comfort from her public confessions. This was even dubbed “Oprahification” by the Wall Street Journal, which meant using public confession as a form of therapy. Indeed, Oprah endears herself to her audiences by blending public and private spheres on TV, by linking strangers together through sharing her own stories that let them know she cares. This is the enduring Oprah talk show legacy that lives on despite the show shutting down in 2011 and being replaced by Oprah’s new television network, OWN. Oprah is also the greatest black American philanthropist. Alongside her promising media career, she gave away about $400 million to educational causes by 2012. In addition, Oprah also established the Oprah Angel Network Katrina registry in the wake of Hurricane Katrina, which raised more than $11 million for relief and home rebuilding efforts—out of which $10 million came from her own pocket.  Not forgetting to give back to her roots, the Oprah Winfrey Leadership Academy for Girls was set up in Johannesburg, using the donation proceedings from an episode of Oprah’s Christmas Kindness filmed there to draw attention to the plight of youngsters stricken by AIDS and poverty. Currently, Oprah teaches a class there via satellite.


When asked about her thoughts on co-starring in “The Butler”, Oprah claimed to be a historian of her own history – of African American history: “I believe that when you know who you are you have the ability to move forward, not only with your own strength but with the strength of your entire ancestry. I am the daughter of a maid, and my grandmother was a maid, and her mother was a maid, and her mother was a slave”. As an iconic television fixture today, it certainly seems like Oprah has come a long way.


SPECIAL Cover Story

Cover Story SPECIAL


Thyroid disorders are far more common in women than men and are said to be among the most undiagnosed and misdiagnosed health problems. This is because their symptoms are ambiguous and are often misdiagnosed as stress, menopause or normal aging. The symptoms include weight gain, fatigue, depression, high cholesterol levels, neck pain, hair loss, low sex drive and worsening menstrual symptoms. On the other hand, an overactive thyroid can also cause neck pain, hair loss and menstrual and sex-drive problems, as well as insomnia, unexpected weight loss, chronic diarrhoea, anxiety and panic attacks, heart palpitations, high blood pressure and bulging eyes

So what has Oprah been up to now? “The Butler” is Oprah’s first movie in more than 15 years and is a gamble that has paid off, with the millions in takings that the movie has raked in so far at the US box office. Directed by Lee Daniels, “The Butler” tells the story of a White House butler (played by Forest Whitaker) whose life takes him from the cotton fields of Georgia to the White House where he served eight American presidents over three decades. Oprah co-stars in the movie as his wife Gloria, whereas their son Louis (played by David Oyelowo) follows a different path through history that kept him at loggerheads with his father. “The Butler” tells an important story by tracing the dramatic changes sweeping American society at this time, from the elevation of the African-American during the civil rights movement to Vietnam and beyond. This is fiction inspired by a real story of a White House Butler and it bears testimony to the triumphs and struggles of generations of African-Americans (think de-segregation, anti-apartheid movement and the assassinations of President John F. Kennedy and Martin Luther King Jr.). Definitely a must see for history buffs.

20 pairs of movie tickets to be won!

The Butler Simply answer the following question and stand a chance to win a pair of tickets to “The Butler”:


Thyroid and weight issues In 2007, Oprah did an immense favour to millions of American women by going public about her thyroid issues-- she talked about her exhaustion and weight gain issues on the Oprah magazine, and subsequently, in her talk show. This was later diagnosed as thyroid disease. Oprah was speculated to have suffered from Hashimoto’s thyroiditis, an autoimmune disease caused by an under-active thyroid (a butterfly-shaped gland in the neck). In Hashimoto’s, a disease common in menopausal women, antibodies slowly destroy the thyroid gland’s ability to produce thyroid hormone, which is essential to metabolism and energy.   Although other famous celebrities like George Bush and his wife Barbara also suffered from the same problem, no one raised public awareness like Oprah did, as she helped women around the world understand that a malfunctioning thyroid gland may indeed be part of their weight and health problems. Thankfully, after taking vitamins, soy milk, munched golden flaxseed and adhering to a fresh food diet, Oprah felt better by the end of the month.


Who played Oprah Winfrey’s husband in “The Butler”? ANSWER: Please send your answer together with this completed form by 20 October 2013 to: Spring Publishing Pte Ltd, 61 Upper Paya Lebar Road, #05-02A, Tat Wan Building, Singapore 534816

Name: NRIC: Occupation: Age:


Phone: Address:

First come first serve and while stocks last! Photocopied forms are invalid.


An Active

Going Vegetarian SPECIAL

Lifestyle I

f you’re the type who leads a very active lifestyle, either by choice or by profession, then your body demands a much higher level of energy to keep up with the high caloric burn rate that it needs to sustain all your daily activities. This not only means that you should be in the peak of your health but it also means that your digestion plays a very vital role in making sure that the right nutrients reaches you. In addition, having a healthy joint also helps in ensuring that you have total freedom in your everyday motion, whether you’re working out in a gym or symply bending over, it certainly helps to know that you can do the full range of motion in whatever physical activity you are doing. Holistic Way High Strength Acidophilus Complex has 15 billion active probiotic cells (good bacteria) that helps support digestion and immune function and helps maintain a healthy and robust intestinal flora. It also helps to reduce the risk of antibiotic-associated diarrhea. Acidophilus Complex contains good bacteria that have a mutually beneficial relationship with the stomach. It helps break down complex food molecules and prevents the growth of harmful bacteria. It is especially useful for people with yeast infections or digestive problems. Holistic Way Vegetarian Joint Food is specially formulated from natural sources of vegetarian nutrients designed to help support optimum joint function and joint health. It provides safe and effective relief from joint pains and discomfort, helps repair damaged joint and promote maintenance and nourishment of healthy cartilage and joint mobility.

and Proud of it Going vegetarian is commonly known as a healthier choice, but how healthy is it exactly and what are the possible downsides? How does one actually begin the path of vegetarianism, and gain the greatest satisfaction from it later on? The most important points about vegetarianism are specially compiled for you in this feature

30 Capsules


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Why is going vegetarian good for you? p40 How to become a "vegetarian" p44 Recipes for delectable vegetarian dishes (Asian and Western style) p48 Vegetarian celebrities p51


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SPECIAL Going Vegetarian

Going Vegetarian SPECIAL

CARBOHYDRATES Carbohydrates are ideal nutrients to meet our body’s needs. They are the major sources of energy. There are two types of carbohydrates: simple carbohydrates – sugars, and complex carbohydrates – starch, fibre, glycogen. What is notable is the group of compounds named fibre as it is found in barley, legumes, fruits, oats, and vegetables, meaning a vegetarian diet definitely has much more fibre than a meatbased one. You may be surprised at the huge benefits of including more fibre in your diet. Although most carbohydrates play the role of the energy provider, human digestive enzymes cannot break the bonds that hold together the sugar units of fibre, thus most fibres pass through the human body without providing energy, and you do not have to worry about gaining weight from consuming too much fibrous food.

Some studies support a role for fibre in defending against cancers of the colon and rectum because of the following reasons: 1. Fibre attracts water, and through doing so may dilute potential cancer-causing agents and speed up their removal from the colon. 2. Fibre-rich foods supply folate, which may have a protective effect. 3. Resident bacteria multiply rapidly in fibre-rich intestinal contents and may bind nitrogen, a possible cancer causer. 4. A colon well supplied with butyrate from a diet high in soluble fibres may resist chemical injury that would otherwise lead to cancer formation.

Vegetarian B

Text/ Zhu Xiaowen

Becoming a vegetarian is more than just eating vegetables. If you have started your vegetarian diet not long ago, this can be a helpful guide in planning you diet; if you have been a vegetarian for some time, you can check if your diet needs to be improved efore we start examining vegetarianism, we may need to know more about human nutrition. Six classes of nutrients: water, carbohydrates, proteins, fats, minerals and vitamins, are required for the body’s functioning. They provide energy, building materials, maintenance, repair and growth support. Let us look at how vegetarianism affects the intake of each of them.


FATS AND OIL Fats are the No.1 enemy of those who want to lose weight. It is generally perceived that vegetarians take in much less fat than those on a normal diet. But in actual fact, there are good fats and bad fats. Being vegetarian helps avoid bad fats, but does it get you enough good fats? Let us take a closer look.

Moreover, soluble fibres dissolve in water. They form gels, and are easily digested by bacteria in the human colon. As a result, they play a role in maintaining healthy bowel functions. Cellulose, a soluble fibre, enlarges and softens the stools. Thus transit time is shortened and the risk of haemorrhoids, appendicitis and diverticulitis is lowered.


From a Nutritional Point of View

Of course nothing should be taken in excess. Too much fibre and too little liquids can overwhelm the digestive system. Too much purified fibre may displace nutrients from the diet or cause them to be lost by binding the nutrients and speeding up transit, so do watch your portion.

In addition, diets high in fibres are associated with a lower risk of chronic disease. It is also found that they can help reduce the risk of lung disease and related illnesses as well alleviate or prevent constipation. What is more, high-fibre foods, especially whole grains, play a key role in reducing the risk of type 2 diabetes because soluble fibres delay glucose absorption. Therefore, vegetarianism has unbeatable advantages with regards to this category of nutrients.

Bad fats are also known as saturated or trans fats. A diet too high in them invites heart and artery disease. This is another reason why in affluent countries, people who eat well-planned vegetarian diets with higher intakes of nuts, vegetables, and fruits suffer less often from chronic diseases than people whose diets are centered on meat. Examples of good fats are linoleic acid, which is the “parent” member of the omega-6-fatty acid family and is abundant in vegetable oils, and linolenic acid, the “parent” member of the omega-3 fatty acid family. Linolenic acid can be converted to other members of this family, for example, EPA and DHA. These two good fats are made in limited amounts in the body, but are abundant in fish oils. They help lower blood pressure and prevent blood clot formation. Other benefits of EPA and DHA include protecting against irregular heartbeats, reducing inflammation, supporting immune system and inhibiting cancers. Many vegetarians are not aware of their lack of the good fats. In the worst case, if fat is entirely excluded from diet, retarded growth, dermatitis, kidney lesions and even death can occur. When the diet is deficient in all of the polyunsaturated fatty acids (the good fats), the following symptoms will develop: reproductive failure, skin abnormalities, kidney and liver disorders, growth and vision impairment (especially in infants).


SPECIAL Going EatingVegetarian Veggies

Hence, good fats are not only good, but also essential. You can actually get omega-6 from vegetable oils, salad dressings, and margarine. Some egg producers fortify certain brands of eggs by adding only fish meal to chicken food as well, resulting in the chickens laying DHA-enriched eggs. Strict vegetarians also called vegans, who consume only food from plant sources may have a problem here with fewer intakes of the good fats. It is highly recommended for them to use more vegetable oils in cooking to obtain more polyunsaturated fatty acids.

Eating Veggies SPECIAL Going Vegetarian

Furthermore, cooking with moist heat (e.g. braising, steaming, boiling) can improve digestibility whereas dry heat methods (e.g. roasting, frying) impair it.

Vitamin A – Although active vitamin A is found in foods of animal origin, beta-carotene, which is a precursor to vitamin A is found in orange or green coloured vegetables and fruits. Eating carrots and other rich sources of beta-carotene such as spinach, broccoli, collard greens, sweet potatoes, pumpkins, mango, cantaloupe and apricots, promotes good vision.

Amino acids are the building blocks of proteins. Some amino acids are nonessential to human beings because they can be biosynthesized in a small number of steps. Those amino acids requiring a large number of steps for their synthesis are essential in the diet because some of the enzymes for these steps have been lost in the course of evolution.

Not to forget that vegetarians should always include abundant fruits, legumes, vegetables, whole grains in the diet. Eating a wide variety of foods and enough calories during the day is necessary to a holistic vegetarian diet.

Vitamin C – It assists enzymes involved in the formation and maintenance of collagen. Vitamin E – Vitamins A, C and E all act as antioxidants, especially protecting the immune system cells from free radicals generated during their assault on invaders, leading to youthful skin. However, if too much vitamin C (more than 2 grams a day) is taken, toxicity can happen. Possible adverse effects include: • Alteration of the insulin response to carbohydrate • Interference with blood clotting medications • Kidney stones • Gout • Digestive upsets

PROTEINS AND AMINO ACIDS A common misconception is to link proteins to meat. Certain vegetables are rich in proteins too, but there is a difference in the digestibility of proteins from different foods: • Amino acids from animal proteins are most easily digested and absorbed (over 90%) • Amino acids from legumes are next (80 to 90%) • Amino acids from plant foods vary (70 to 90%)

Here are some additional benefits of being vegetarian: 1. Meat-based diets take in animal cells and fats, along with chemicals and by products used on the animals during processing. This can include chemicals sprayed on the dead animal, preservatives, and other unnatural ingredients used for packaging and mass distribution. 2. Vegetables are seldom injected with growth hormones and other chemicals that may harm the human body. 3. When animals experience fear, the adrenaline rush causes a release of epinephrine, steroids, and other stress hormones into the bloodstream. These are then ingested by the meat eater, presenting a range of toxins.

VITAMINS Different vitamins come from different sources and we have to discuss them separately. Vegetarian diets are said to be high in vitamins A, C and E, but tend to lack certain groups of B vitamins and vitamin D.

Also, raw vegetable oils contain substantial vitamin E, but high temperatures destroy it. All these tell us not to consume fruits and vegetables with high vitamin C (such as citrus fruits) in excessive amounts, and keep the cooking temperature at its optimum. What really puts vegetarians at risk is the possible deficiency of vitamins B and D. Vegans are at a particular risk of B12 deficiency. Symptoms of deficiency of either folate or vitamin B12 include the presence of immature red blood cells. Vitamin B12 is produced in animals and by bacteria in the

soil. Vegetarians who consume dairy products and / or eggs usually get enough B12 since it is found in these foods. Vegans should add vitamin B12- fortified soy milk to their diets. Vitamin D can be self-synthesized with the help of sunlight, or it can be found in fortified milk. People who do not consume dairy products and who do not receive direct exposure to sunlight regularly should consider taking supplemental vitamin D. MINERALS Sodium intake mainly comes from table salt. A well-planned vegetarian diet usually has low salt intake. The more salt a person eats, the higher the blood pressure goes. Therefore another benefit of vegetarianism is lowered risk of high blood pressure. Calcium and vitamin D affect the deposition and withdrawal of bone density in the body. Vegetables alone may not provide enough calcium that can be easily digested. Low calcium intakes are associated with osteoporosis or adult bone loss. Consume adequate amounts of low-fat and fat-free dairy products such as milk, yoghurt, and cheese to meet calcium needs. Vegans should add soymilk products fortified with calcium to their diets.

It looks like vegetarianism is in a disadvantageous position in this regard since vegetable proteins are more difficult to be digested. The body needs dietary amino acids daily to grow new cells and to replace worn-out ones. The body makes enzymes, hormones, and chemical messengers of the nervous system from its amino acids.

Iron is an important part of red blood cells. Heme iron is part of the haemoglobin and myoglobin in meat, poultry, and fish. Nonheme iron is found in foods from plants and in the nonheme iron in meats. Iron deficiency can lead to anaemia. Consuming foods high in vitamin C, such as citrus fruits or juices, tomatoes, and green peppers helps your body absorb iron from these plant sources. Cooking food in iron pots and pans will also add to your iron intake.

Hence, for vegetarians not to fall to malnutrition, complete the amino acids profile of the proteins found in plant foods. The protein quality of legumes is almost comparable to that of meat. Soy protein can be considered equivalent to that of meat. Nutrients of soybeans are also available in bean curd. The balance of amino acids in legumes can be improved by using grains and other vegetables with them.

After a brief discussion, it is not to our surprise that strong evidence links vegetarian diets with reduced incidences of chronic diseases, less obesity and less high blood pressure. Vegetarianism may help prevent diabetes, osteoporosis, diverticular disease, gallstones, and rheumatoid arthritis as well. Consequently, longer life expectancies are found with vegetarians.


Besides the usual approach to discuss the nutritional impacts of vegetarianism, its psychological effects are often overlooked. More than one research pointed out the correlation between vegetarian diets and mental disorders, but no solid conclusion has been reached at the moment. For instance, in a community survey done in Germany, the 12-month and lifetime prevalence rates of depressive disorders were found elevated in the completely vegetarian group. Prevalence rates of the complete vegetarians are nearly 15% higher than of the non-vegetarians. Prevalence rates for anxiety disorder were especially high (more than twice as high) in the completely vegetarian group than in the non-vegetarian matched group. The numerous benefits of vegetarianism cannot be ignored. Every legitimate source of dietary advice urges people to include a variety of fruits, vegetables, and legumes in their diets, even if they are non-vegetarians. This is not just for the nutrients alone but also for the phytochemicals that combine synergistically to promote health. What to take note of are the possible risks of deficiency. In summary, do not eliminate any single group of nutrients completely from your diet. At the same time, choose fortified products to supplement nutrients that are typically lacking in plant sources. With more variety, you will score “A” in being a healthy vegetarian.


SPECIAL Eating Veggies

Eating Veggies SPECIAL


Being a


You put your mind to turning vegetarian, but your body may not be able to take it, and your will may succumb to the allure of meat… But it’s alright, we understand, and here are some tips to make everything easier

A new recipe every week

You can either buy a stack of new recipe books, or choose the cheaper and more efficient method—online search. Some recommended options are and Post Punk Kitchen. Thereafter, try a new recipe every week. If you feel that one of them is not bad, try it often. Very soon, you will have five to ten on your list. Regardless of whether you are vegetarian, the recipes you will try often will be these few. Once you have a fixed list of recipes, your vegetarian diet will become more stable and sustainable.



Pick your substitutes

You can still follow your old favourite recipes, but replace meat with other vegetables. Almost all meat types have a corresponding artificial vegetarian substitute, and some of them are absolutely awesome. So don’t fret about not getting your favourite meat dish after turning vegetarian. Replace meat types with soy protein, baked bran, gluten, or simply use pure artificial semi-vegetarian substitutes.


Quit red meat first

Turn vegetarian systematically and gradually, or your body may not be able to withstand it. Of course, some people can do it in one step. However, the effects of systematically and gradually turning vegetarian is better for your psychology. Try some new recipes, like taking one vegetarian dish in the first week, taking two vegetarian dishes in the second week, and so on. Meanwhile, quit red meat first (beef, mutton etc.), as they are less healthy.


Quit other meat types

After a few weeks without red meat, try to quit white meat as well. After quitting pork (in the previous week perhaps), try quitting chicken, and followed by seafood. Persevere for two weeks. (If you wish to go slower, you can try this for three weeks or a month.) In this gradual manner, you may not notice any significant difference. Most people lose appetite and desire for meat after merely one week.


Eat food from all six large food groups

at your

own pace 44

Credit: Text/ Jolynn Chia

Regardless of whether a food is vegetarian or not, your everyday diet should consist of food from all six large food groups: whole grains and starch, eggs and protein, 3 to 5 servings of vegetables, 2 to 4 servings of fruits, low-fat dairy products, fats, nuts and seeds.

Good principles for food combinations 3 It is best to take eggs, milk and ensure that there is sufficient intake of good protein and calcium, and those against eggs should take soy products, especially soya bean and related dishes (like hotplate tofu without the meat), those who don’t take dairy products can get calcium from dark green vegetables. 3 For everyday whole grain products, at least one meal should be unprocessed whole grains, like brown rice, multigrain bread, oatmeal etc. 3 You may find yourself getting hungry more easily. To make it more filling, it is recommended that you consume coarse whole grains, beans, nuts, adequate fibre and suitable amounts of fats, which will bring more fulfillment. 3 Apart from vegetables, you have to take fungi and algae. It is especially rare to obtain Vitamin B12 for those who do not take eggs and dairy products, thus it is recommended that seaweed, rich in Vitamin B12, is taken daily to compensate for it. 3 Research has shown that amaranth, mountain celery, gynura and sugar snap peas are highest in dietary fibre, and can be a good source of Iron for vegetarians. 3 Vitamin C can increase the rate of uptake for Iron, so it is recommended that fruits should be consumed within half an hour before or after meal, so as to allow Vitamin C in the fruits to enter the body with the food, and promote the absorption of Iron.


SPECIAL Eating Veggies


Let your family and friends know

As you will still continue to meet them over meals, it is best to let them know about your plan and the reason you are doing so (so that they can prepare vegetarian food for you, or you can bring some for them to try). Some people may find it hard to accept the change. Explain it as much as you can without getting involved in a conflict; maybe you can consider letting them try your foods. Do not push your vegetarian ideas to anyone (unless they are genuinely interested).


Experience the joys of vegetarianism

Don’t consider vegetarianism as a torture or a chore. As a matter of fact, one big advantage of being vegetarian is that it stimulates you to try new and interesting foreign foods, and many new desserts that are vegetarian as well. Delicious vegetarian dishes exist all over the world, be it Italian, Indian, Thai, Chinese, Japanese, Moroccan, Mexican, South American, etc. However, this does not include junk food, like deep fried foods, which is extremely harmful to health.


Preparation is needed before you leave home

Vegetarians ought to do their homework before leaving home; they need to think of the potential places they can get vegetarian food from. If there is none near their destinations, then they have to bring their own food. Of course, the most convenient method would be to put pre-prepared food inside the refrigerator for most days. Apart from this, there are also vegetarian microwavable packaged foods available in the supermarket. The problem is, they are more expensive, and perhaps less healthy.


Eating Veggies SPECIAL

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Frying with small fire

Vitamin C and B1 both are destroyed by heat. So when frying vegetables, avoid using small fire to cook, and use big fire to fry instead. Moreover, a little vinegar will go a long way in preserving the vitamins. Some vegetables are more suitable for cold/raw consumption, like cucumber and tomato etc.


Storing vegetables

Many people like to purchase groceries once a week, and slowly consume the vegetables stored at home, but vegetables tend to lose large amounts of nutrition with every additional day that it is stored and not consumed. For example, under room temperatures of 20 degrees Celsius, every additional day of storage for spinach means 84% of nutrition loss. Therefore, reduce the storage time for vegetables as much as possible. If storage is involved, places that are dry, windy and dark should be chosen.


Throwing away nutrition

Some preparation habits affect the nutrition content of vegetables. For example, some may throw away the cotyledons (embryonic leaves) of sprouts, but in fact the Vitamin C content of the cotyledon is two to three times that of the sprout itself.

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Not immediately finishing your food

Many people tend to leave the food in the pan to keep warm, or in a thermostatic container, and only consume it after some time. This causes large amounts of vital nutrition to be lost.

Not taking the soup but just the vegetables

When frying vegetables, large amounts of nutrition has dissolved inside the gravy/base, and it is a waste to throw it away. Apart from this, if you cut vegetables before washing, nutrition is also lost easily.

Too much condiments or oil

As vegetarian food is relatively blander, many people love to add excessive condiments or large amounts of oil, or cook using the pan-frying or frying method – pan-fried foods tend to be high in fats, and are detrimental to health.

Not eating based your body constitution

In Traditional Chinese Medicine (TCM), different vegetables have their own properties, some are “heaty” while others are “cooling”, so we ought to pick food according to our body types and health conditions. For example, people whose body types belong to the “cool” and weak group, are not suited to eat excessive cooling fruits and vegetables, e.g. celery, lettuce, cabbage, sprouts, watermelon, banana; those with a weak digestive system should reduce yam consumption; don’t take tomatoes if you have skin conditions; don’t take cabbage if you are suffering from coughs.


Obsession with processed food

If you take a lot of highly processed food (white rice, white noodles, bread, desserts) and artificial vegetarian foods (Gluten, flour sausage, vegetarian belly, vegetarian meat). These foods are mostly high in calories, and will cause you to get fat on the long-term, and suffer from the problem of “three highs”, namely high blood pressure, high sugar, high cholesterol.


Taking too much vegetables

If vegetables are taken for an extended period of time, the dietary fibre within may obstruct the absorption of vital minerals like Calcium, Iron, Zinc, Copper etc; the oxalic acid and phytic acid will also affect the uptake rate of minerals. Taking in excessive amounts of fibre, or fruits rich in pectin, which absorbs water, like apple and banana, and not taking enough water, will cause difficulty in defecation.


Too little soy in your diet

Many vegetarians do not take enough protein, and therefore suffer from a deficiency in an essential amino acid – Lysine. This may be a result of underconsuming soy products, especially soya beans and related soy products. Vegetarians should take whole grains, roots and soy products, especially soybeans and soy products like tofu. The proteins in whole grains and soy products are different, and only when taken together, can wholesome good quality proteins be absorbed.


SPECIAL Vegetarian Recipes

Vegetarian Recipes SPECIAL

Contrary to some beliefs, a rich flavour can still be attained without having any meat involved. What’s more, the vegetarian version of the famous French Onion Soup may even be a healthier alternative.

Delicious Homemade Vegetarian Dishes

INGREDIENTS (Serving for 6)

Who says vegetarian food all taste the same? Different cultures have varying ways of making magic with vegetarian ingredients, and we present to you some delicious and easyto-prepare treats from the East and the West.



This simple yet elegant dish is a work of art; its very appearance is unique and eye-catching, its smell is fragrant and lingering, and its taste will provide you with heartwarming comfort. INGREDIENTS 3 Half a winter melon 3 Mushrooms 100g 3 Bamboo fungus 3 Wolfberries (optional) 3 Parsley (optional) 3 Quail eggs (optional)

Like its name suggests, Buddha’s Delight is a dish traditionally enjoyed by Buddhists, but its popularity is certainly not limited to Buddhists only. In fact, this vegetarian dish is commonly available in Chinese restaurants, and is traditionally served in Chinese households on the first day of Chinese New Year. INGREDIENTS (amount can be freely altered depending on serving size)

3 Dried Chinese Mushrooms 3 Fresh mushrooms (button mushroom or straw mushroom) 3 Fat Choy 3 Bean Curd Sticks 3 Black Fungus 3 White Fungus (Tremella) 3 Bamboo Shoots 3 Carrots 3 Wheat Gluten (Mian Jin)

PREPARATION 1. Carve the winter melon to resemble a bowl; cut out and dice the melon flesh; boil the quail eggs and peel them; soak the bamboo fungus in warm water, wash and cut them into smaller pieces; wash and slice the mushrooms. 2. Heat oil in wok; stir-fry mushrooms with cooking wine and salt. 3. Add a bit of vegetable stock; add in the winter melon cubes, bamboo fungus and wolfberries and simmer. 4. Fill the winter melon shell with the above content, together with the quail eggs; steam for 10 minutes; add a little white pepper and parsley to season.

PREPARATION 1. Soak the dried mushroom, funguses, fat choy and bean curd sticks in individual bowls of hot water for 30 mins. 2. Chop the main ingredients into small pieces 3. Heat oil in wok. Stir fry chopped garlic and ginger until fragrant 4. Add in the other chopped ingredients and stir-fry. Add cooking wine, sugar, and salt for seasoning 5. When almost ready, add a bit of tapioca flour solution to the stir-fry, to thicken the sauce. 6. When ready, serve with sesame oil.


BUDDHA’S DELIGHT (Stir-fried vegetables)

DID YOU KNOW: Buddha’s Delight comprises of many ingredients, but there is no fixed recipe to it. In fact, the dish varies from chef to chef and family to family. If there are some ingredients that you don’t like or don’t have, you can even replace them with what you like, or what is available at the moment. The result will still be a delightful combination. 48

Text/ Peng Hao, Kathlyn

CONDIMENTS Oil, tapioca flour, sugar, salt, sesame oil, cooking wine, garlic, ginger

3 2 Tbs. unsalted butter 3 1 Tbs. vegetable oil 3 5 large onions (about 3 lb.), halved and thinly sliced 3 3 cloves garlic, minced (about 1 Tbs.) 3 ½ tsp. salt 3 2 Tbs. all-purpose flour 3 6 cups roasted or low-sodium vegetable broth 3 ⅓ cup dry sherry 3 1 tsp. Dijon mustard 3 1 tsp. sherry vinegar 3 6 ½-inch slices sourdough bread, toasted 3 ⅔ cup shredded Jarlsberg or Gruyère cheese PREPARATION 1. Heat butter and oil in heavy, large saucepan over medium heat. Add onions, garlic and salt, and cook 5 minutes, stirring often. Reduce heat to very low, and cook, stirring occasionally, 50 to 60 minutes, until onions are very tender and brown. 2. Stir in flour, and cook 3 to 4 minutes, stirring constantly. Blend in broth, sherry and mustard. Cover, and simmer 15 minutes, stirring occasionally. Stir in sherry vinegar. 3. Preheat broiler. Ladle soup into six heatproof bowls. Top each with slice of toast and grated cheese. Broil until cheese is bubbly and golden, about 1 to 2 minutes. Serve hot. DID YOU KNOW: Traditional French onion soup can come in as high as 39 grams of fat per serving. The one in the above recipe has just 10.5.



DID YOU KNOW: We always associate winter melon with soups, but do you know that it can also be used to make sweets? During Chinese New Year, winter melon is often dried, sweetened, and eaten as a traditional New Year celebration candy. It is also used to make the “wife cake” or “sweet heart cake”, which is a famous flaky thin-crusted Chinese pastry.


SPECIAL Vegetarian Recipes

Vegetarian Celebs


Sushi does not necessarily have to come with fish. A vegetarian sushi can be equally (if not more) appetizing, with flavours as colourful as its ingredients. Not only is it easy to prepare, but it is also a popular snack for both young and old. INGREDIENTS 3 215g (1 cup) Japanese rice 3 375ml (1 1/2 cups) water 3 1 tbs seasoned rice vinegar 3 4 nori sheets 3 1/2 small ripe avocado, peeled, mashed 3 1/2 small cucumber, cut into thin strips 3 1/2 small red capsicum, deseeded, cut into thin strips 3 1/3 cup coarsely grated carrot 3 Soy sauce, to serve



Having trouble choosing between salad and pasta? How about combining the two harmoniously in one dish? Let the crunchy vegetables add life to the springy pasta. INGREDIENTS 3 1 (16 ounce) package uncooked spiral pasta 3 1/2 cup thinly sliced carrots 3 2 stalks celery, chopped 3 1/2 cup chopped green bell pepper 3 1/2 cup cucumber, peeled and thinly sliced 3 2 large tomatoes, diced 3 1/4 cup chopped onion 3 2 (16 ounce) bottles Italian-style salad dressing 3 1/2 cup grated Parmesan cheese PREPARATION 1. Cook pasta in large pot of boiling water until al dente (neither crunchy nor too soft). Rinse under cold water, and drain. 2. Mix chopped carrots, celery, cucumber, green pepper, tomatoes, and onion together in large bowl. 3. Combine cooled pasta and vegetables together in large bowl. Pour Italian dressing over mixture, add Parmesan cheese and mix well. 4. Chill for one hour before serving. DID YOU KNOW: Some people say ‘no’ to carbohydrates because they feel that it will make them ‘fat’, but avoiding or limiting carbohydrates can leave you feeling sluggish, tired and unable to concentrate. Complex carbohydrates like pasta provides the optimum type of “fuel” to power your muscles and brain, as it is digested more slowly, it provides a slower release of energy to keep you going throughout the day.


PREPARATION 1. Mix the rice and water in a large saucepan. Cover and bring to a boil over high heat. Reduce heat to very low, cover then cook for 15 minutes or until all the water is absorbed. Set aside for 5 minutes to cool slightly. Place the rice in a large bowl. Use a wooden spoon to break up any lumps. Gradually add the vinegar and gently fold through the rice (the rice shouldn’t become too wet). Set aside, stirring occasionally, for 30 minutes or until completely cool. 2. Place a nori sheet, shiny-side down, on a clean surface. Use wet hands to spread one-quarter of the rice mixture over half the nori sheet, leaving a 2cm-wide border along the edge closest to you. Spread one-quarter of the avocado across the centre of the rice. Arrange one-quarter of the capsicum and cucumber across the avocado and top with one-quarter of the grated carrot. Roll up firmly to enclose filling. Brush edge of nori with warm water to seal. Repeat with the remaining ingredients. Set rolls aside, seamside down, for 5 minutes to rest. 3. Cut each roll into 6 pieces. Serve with soy sauce. DID YOU KNOW: Sushi doesn’t only have to be seasoned with rice vinegar. You can also use citrus like lemon juice or orange juice to flavor the rice. Some Japanese mountainous regions use the Yuzu fruit to season sushi.




Nowadays it is easy to link celebrities with luxurious and decadent lifestyles, but who would guess that many of them are actually vegetarians! Read on to find out their motivations, and maybe you can have something in common with them


Going Vegan for the love of Earth James Cameron’s movie Avatar is not only the highest-grossing film so far, but it has also been called “without a doubt the most epic piece of environmental advocacy ever captured on celluloid…” Even outside the screen, Cameron is serious about saving the Earth, and let’s take a look at his efforts of going vegetarian alone: • Gone vegan in October last year • Persuaded his children to adopt a vegan diet too. (His wife, Suzy Amis, was gradually shifting the family toward a more plant-based diet.) • Transformed his new farm in New Zealand from dairy to crop-based. • Used his “Explorer of the Year” award speech (bestowed by National Geographic) to tell everyone to go vegan.

SPECIAL Vegetarian Celebs

Vegetarian Celebs




“God” of Song, Merciful Vegetarian

Catwoman who doesn’t eat fish

Jacky Cheung, also known as Zhang Xue You, is commonly referred to by the Chinese Media as one of the “Four Heavenly Kings of Cantopop”. Undoubtedly, he is the kind of artiste who is always regarded as an everlasting classic, and somehow, he does not seem to age much. He attributed this to his vegetarian diet, and said that it gave him better spirits, better skin, and less smelly sweat. His vegetarian preference is said to have developed from childhood experiences. When he was young, he had fallen ill after eating braised pork, and hence avoided pork from then on. His family had also kept pigeons back then, and when the pigeons were killed for the dining table, he realised the cruelty of eating meat, and turned to a provegetarian diet instead.

When Anne Hathaway got the role of the Catwoman in The Dark Knight Rises, she had to put in immense effort— to fit into the suit, to begin with. And while being thin, she had to be strong and powerful as well, which seems even harder to attain. With the help of her personal nutrition coach Jackier Keller, Hathaway abandoned her vegetarian diet for an almost-vegan one. In fact, Hathaway said that her body became so dependent on healthy eating that she felt the consequences once she relaxed the rules a bit. Hathaway’s costumes also could not be made of animal materials. When starring in the film Les Misérables as Fantine, all of her character’s shoes had to be custommade to be vegan.

Jacky Cheung’s songs are absolutely touching, but his vegetarian practice is pretty low-key, i.e. he does not try to seek attention with his practice, and neither does he try to force vegetarianism upon others. That, perhaps, is also a form of beauty. Just like how people are moved by the beauty of music naturally, may they be touched by the beauty of vegetarianism too.

Some of Hathaway’s favorite meals while preparing for the film include miso soup, a tempeh club avocado sandwich on gluten-free bread, Tuscan brown rice salad, vegetarian chicken fried steak made with seitan, egg white frittatas, and vegetarian egg rolls.



Sexiest Vegetarian

V is for Vegetarian, not Vendetta

Tobey Maguire is best known for his role as Spiderman, but he is no carnivore. In fact, he has been a vegetarian since 1992 became a vegan in 2002. He was even declared as the World’s Sexiest Vegetarian in 2002 by People for the Ethical Treatment of Animals (PETA). Most male stars, especially when taking action roles, would consume loads of meats and proteins to bulk up. Despite being asked by film producers to bulk up for Spiderman, Maguire refused, and instead, took a vegan chef with him on film shoots and bulked up on tofu, beans and rice, while training with weights. Must have been a tough job for him? Not really.

Some believe that without the nourishment of meats, one would be less intelligent or attractive-looking. But Natalie Portman shows that the belief holds no water, for she is known as one of the smartest female celebrities she has a psychology degree from Harvard, did postgraduate studies at the Hebrew University in Jerusalem and is fluent in multiple languages. Portman has been a vegetarian since she was 9, her “veganhood” comes and goes, but sure enough, she still follows a vegetarian diet, perhaps due to her love of animals, following a fresh plant-based diet. “I cook a lot, and I even do vegan baking,” she said. She is also an advocate for animal rights, and she does not wear fur, feathers or leather. She even launched her own brand of vegan footwear in 2007.

Looks like Spiderman is not just there to save people from crime; he is also there to save children from unhealthy food. Maguire showed support towards healthier school lunch options being added to the Child Nutrition Act. In March 2010, he also helped launch an initiative called the Teaching Garden at Kelso Elementary School in Inglewood, which aims to educate children on the importance of ecologically safe food and the accompanying healthy lifestyle.

On 4th August 2012, Natalie Portman and Benjamin Millepied held their vegan, eco-friendly wedding. It was said that the menu was 100% vegan, and instead of flying in flowers, they used indigenous wildflowers. Guests were even given packets of wildflowers to take home! Maybe ordering sharks fin and roast pigs for wedding isn’t so essential after all.



ractures usually take place at the hip bones, the femur area, spine and wrists. Hip fracture is a serious injury, and approximately five to twenty percent of the sufferers die within a year. Out of those who survive, fifty percent face inconveniences in moving, and some are even permanently limited in mobility. Fractures at the spine would also cause apparent pain, deformation and weakening in the long run.



Having osteoporosis means a higher chance of getting fractures, which is no small matter, as it can be extremely painful, inconvenient and dangerous. But what we can do is try to minimize the risks of getting fractures


Osteoporosis is closely linked to fractures. When you go for check ups, and find that your bone density T-score is less than -1, you should be making efforts to counter osteoporosis, such as minding your nutrition, taking calcium supplements, exercising regularly, and exposing yourslef to enough sunlight. Osteoporosis is irreversible, and even with our current medical treatments, can only be prevented but not cured. But prevention is the best cure, and below are four different groups of measures for osteoporosis patients to take note of, in order to prevent fractures.

PREVENTING FALLS 1. Avoid wearing high heels or shoes with slippery soles 2. Make sure that the floor is clean, i.e. without wires and objects that may trip you 3. Fix a handgrip or install anti-slip mats in the bathroom 4. Stairways and the corridors should be properly lit DIET Take foods that are rich in calcium content, such as dried anchovies, dried shrimps, sesame, seaweed, etc. You can also eat more foods that are rich in phytoestrogen, such as tofu and soymilk, to counter the quick decrease in your body’s hormone levels, which brings about quick loss of bone density. Other than taking more calcium-rich foods, you should also control and limit your consumption of foods that are high in protein and phosphorus, such as meats (esp. red meats), internal organs, egg yolk, baked beans, sugared drinks, etc., as these foods speed up bone density loss. Besides, alcohol and caffeinated drinks also hinder the absorption of calcium, and thus should be avoided. CALCIUM SUPPLEMENTS Most people, when unable to obtain enough calcium from their regular diets, would take calcium supplements. However calcium supplements may hinder the absorption of certain medication, thus for those who are taking pills, consult your doctor on whether you can take them, or avoid taking pills and calcium supplements within a certain time range. SUNLIGHT Synthesis of Vitamin D in the body can aid calcium absorption. You don’t have to burn in the sun; ten minutes of daily exposure to sunlight will do. EXERCISE There are two different points of view regarding this. Some think that exercising can, through the stretching of muscles, stimulate the skeletal system, and also strengthen the bones and increase bone density. In particular, weight-bearing exercises, Nordic walking,


and aerobics are said to be very beneficial. Studies have found that females that walk at least 1.6km a day retain their bone densities for 4-7 years longer as compared to those who don’t. On the other hand, some think that, while exercising can prevent bone density loss before the age of 30, it is unwise to expect exercise to prevent further bone density loss when one has already gotten osteoporosis. According to this school of thought, osteoporosis patients should turn to medication. Maintaining regular exercise is of course, still important, but only to strengthen muscles and help one maintain good balance, in order to avoid falls and hence minimize risks of fractures. MEDICATION If you happen to have osteoporosis, are over 50, and have had fracture, or family history of (osteoporotic) fractures, you should seek medication. But this is also a complicated matter with possible side effects, so consultation with the professional is very important. A point worth noting is that you don’t have to go for frequent check ups regarding your bone density, because unlike blood pressure, the change in bone density is actually very slow, and does not really show on the measuring device within short periods of time.


• Asian females • Females with estrogen deficiency, including • • • • • • • • • • • •

those with menopause before 45, those who have had menopause for over a year, and those with hypogonadism (inactive sex glands) for over a year. People lacking in calcium and Vitamin D People whose diets are high in protein and phosphorus People who lack exercise or are bedridden People who smoke and drink People on steroid medication for more than a year, and more than 7.5mg daily People whose maternal family line has history of hip bone fracture People with thin and frail body build (BMI<19) People who discover bone density loss or deformation People who discover a decrease in height, or development of hump back. People who have gone through ovariectomy or early ovarian failure People who have had osteoporotic fracture People with other disorders such as: anorexia, poor absorption, primary hyperparathyroidism, diabetes, liver diseases, chronic renal dysfunction, hyperthyroidism, Cushing’s Syndrome, etc.


FEATURE Hormones



M N Understanding the complexities behind one of the driving forces of each individuals, your hormones, gives you a whole new perspective, both in your mental health and overall well-being




ost people today think about hormones as a feminine topic that revolves around mood and reproductive cycles/patterns. Some males think hormones are about their sexual vitality and muscular strength and proudly proclaim “my hormones are working fine!” Well, having covered the necessity for a shift in paradigm in the first article and the concept of bone health that is poorly misunderstood in the most recent, I decided that hormones need to be covered as it probably affects EVERY adult in our society today. At the PRIME of your life, hormones would be the BIGGEST thing to look at for overall wellbeing. WHAT ARE HORMONES REALLY? Hormones are essentially chemical messenger molecules that transport a signal from one cell to another. Whilst there are countless of hormones in the body, there are a few which MUST be in balance and optimised. These include cortisol, thyroid hormones, estrogen, progesterone, testosterone and other androgens e.g. DHEA. Very important hormones to also consider in the overall picture to vibrant health are insulin and vitamin D. Neurohormones such as dopamine, adrenaline and noradrenaline are also an intrinsic part of this hormonal balance picture. Note that many of the hormones mentioned are sex hormones. And we need to understand that sex hormones are really health hormones – and has nothing to do with lust and other negative connotations. We have to start getting this right!

WHY ARE HORMONES SO IMPORTANT? From the “sex hormones are health hormones” equation, you can already guess that hormones are fundamental to vibrant health. For example, progesterone does a lot for women what testosterone does for men from cancer prevention to bone preservation, diabetes prevention and much more. Having sufficient hormones IN BALANCE brings you joy and the ability to be resilient and calm even in the most stressful situations; increases your confidence, willpower, and compassion; helps you to sleep well, feel energetic and be grateful about life and stay positive. Of course, hormones are the ultimate “beauty or hunk” molecules which help keep you fit, lean and in shape … and just plain’ol looking good! People who are “transgenders” generally use hormones of the opposite sex – which is a clear testament that they make you “more of a men” or “more of a women”. You find incredible mental, emotional and physical performance when your hormones are sufficient and in balance. In fact, hormonal balance may very well be the deciding factor between whether you get that job promotion or not; live till above 100 without


disease or get a sudden cardiac arrest at 60; lead a positive and happily married live VS getting divorced and having frequent arguments within the family. Hormonal balance is definitely the recipe for a better world! A study of successful and prominent male individuals found that they all have high testosterone levels – which also correlates to confidence, compassion and willpower. Without hormonal balance, your ability to relax, be happy, to successfully reproduce, and your libido levels will all be low. I can’t emphasize enough the importance of getting our hormones in check.

WHY EXISTING TREATMENTS MAY NOT BE OPTIMAL The current paradigm of treating hormonal problems by conventional doctors is focused on synthetic hormones which aren’t the actual hormones naturally produced and required in the body. These synthetic hormones occupy hormone cell receptors and prevent the actual hormones from entering and hence prevent their messages to be sent, causing more hormonal havoc. Drugs like Premarin® and Prempro® are commonly prescribed for females facing hormonal-related challenges and these are derived from horse’s urine. If you do your homework, you will find that these drugs have caused a lot of cancers, deaths, accelerated ageing, agony and health damage. This is also why Prempro® maker Pfizer faced about 10,000 lawsuits and committed more than US$1.2 billion to settle all the legal problems

Hormones are essentially chemical messenger molecules that transport a signal from one cell to another. Whilst there are countless hormones in the body, there are a few which MUST be in balance and optimised



FEATURE Hormones

Finally, there are 2 more big reasons that should be emphasized which might prevent bioidentical hormones from fully working the way they should: ESTROGEN DOMINANCE – This is what most doctors, nutritionists and natural health practitioners miss out in the hormone picture. Virtually ALL adults face this problem today be it men or women. You don’t need to look like a female to accumulate bad estrogens from alcohol, pharmaceutical drugs, xenoestrogens, metalloestrogens and mycoestrogens. This compounds to the existing and naturally-occurring estrogens that accumulate with age. Estrogen dominance is a predictor of many diseases and fatalities especially when it is unopposed by say, progesterone or testosterone.

they face. Although this is nothing for a multi-billion dollar company who would have already made a fortune from this drug alone, imagine the amount of people who have been made to suffer. There are a very tiny handful of conscious integrative medical doctors who practise hormone testing and prescribing bioidentical hormones instead. These are safe to use and under their professional guidance with constant monitoring through hormone testing – people do get good results. However, doing hormone testing is expensive and to continuously test would price many people out. Another setback with bioidentical hormones ALONE is that it will cause the body’s natural hormonal production systems to be sluggish as it now has an external source of hormones flooding the body and sees no need to produce more. This really means that someone will need to rely on them for life. Don’t get me wrong though – many of the people in their fifties and beyond who use bioidentical hormones for life look great, feel great and often even swear by their hormones. But unless you can keep up with the expenses, this is not the ultimate, naturalist, and end point to look at.

Bioidentical hormones do have its place for people who have reached an age where their glandular and hormonal production systems would be sluggish


Bioidentical hormones do have its place for people who have reached an age where their glandular and hormonal production systems would be sluggish. It also has its place for boosting someone’s wellbeing or say, robustly augment their battle against a disease e.g. cancer or diabetes. They can come in the form of micronised tablets for oral or sublingual consumption (oral less effective!), suppositories, or more commonly, in the form of transdermal creams. Some people opt for periodic jabs as well and this is effective as part of a disease prevention and longevity protocol. However, and I say this with absolute certainty, that unless your own life is in balance i.e. your diet, lifestyle, relationships, career, stress levels and so on are well managed, using bioidentical hormones alone will not give you the optimal wellbeing you seek. This is because we undergo changes throughout our lives and the balance often shifts to various extremes, and this creates varying hormonal needs. Again, unless one is willing to continuously test their hormone levels and let their doctor adjust the proportions of hormones after each test for administration, then it’s not going to be easy. There is a huge difference between working on the overall, holistic picture of health from within and then supporting it with hormones versus relying only on hormones to feel unstoppable but yet emptiness within exists. It is really a superficial way to treat yourself.

If you inhale household products’ fumes, use non-organic skincare and personal care, eat non-organic foods which contain all forms of chemicals and pesticides, eat the common, commercial meats out there injected with artificial hormones or seafood that contain metalloestrogens, drink off plastic bottles (xenoestrogens) and so on, then estrogen dominance will affect you to a certain degree. If you eat too much estrogenic foods like soy and flax seeds, it will further exacerbate this problem! It is because of estrogen dominance that we are developing cancers much faster, have infertility and many other diseases! These bad estrogens again, when in excess, occupy our hormone cell receptor sites that were meant for the other important hormones, causing imbalances and wreaking havoc on our health. Estrogen dominance also triggers the release of sex hormone-binding globulin (SHBG) which binds to estrogens and androgens like testosterone. The problem here is, they don’t really bind to many of the estrogenic substances that are not naturally occurring in the body – and what happens is that the natural estrogens and other important hormones like testosterone get bound and are not biologically active to do its work. This is a double whammy to our health and accelerates ageing multi-fold! HORMONE RESISTANCE – Hormone Resistance occurs when the body itself is not responding even when you know and have tested for your hormones in say, your blood, and find that the levels are correct. So what happens is that you


It is because of estrogen dominance that we are developing cancers much faster, have infertility and many other diseases have sufficient levels of the right hormones in the body, but they are actually not occupying the hormone cell receptor sites and just circulating in the blood. So doctors who test your blood, saliva and urine may tell you that you are fine, but you just don’t feel fine! Whilst estrogen dominance and high levels of SHBG can result in hormone resistance, in itself hormone resistance may be a result of a multitude of factors which are often prevalent as one ages. It may range from the hormone receptors on the cell nucleus being jammed, impediment of circulation and more. Sometimes, all it takes is a single herb to “flip open” the hormone receptors so that the hormones can enter again – restoring health. It all sounds complex at first, but once you start to get it, it becomes easy to design your life for optimal hormonal health. At our talks and nutritional counselling services, we share a whole protocol that teaches people techniques and a set of lifestyle, dietary and exercise tips that help support the overall hormone health regime – which requires the careful selection of herbs and nutrients that help eliminate the unwanted or excess hormones i.e. the bad estrogens, and increase the natural production of good hormones. Depending on individual responses, there might be an intermediate introduction of additional nutritional interventions that help “flip open” the hormone receptors. For some cases, we work closely with trusted practitioners to clear bio-energetic pathways and to get closer to homeostasis (a state of balance), or an integrative medical doctor who can prescribe bioidentical hormones. Once you get your hormonal song right – your life suddenly becomes a beautiful melody. Clarence Lee | Founder of True Wellness Solutions Pte Ltd (, Certified Lymphologist (IAL), David Wolfe’s Raw Nutrition, BodyMind Nutrition, Genesis - Eating Healthy Professional Certification, Holistic Nutrition Strategist & Advanced Nutritional Solutions Researcher Email • Contact number: 8614 5653

For men, they may take a testosterone jab to feel unstoppable, but if they choose to be aggressive in behaviour, and are cognitively focusing a lot on sexual needs, then they are going to be very off balance and at best only find physical satisfaction with their lives. On a more serious note, at a quantum level, the body might not be able to adapt to all the changes, emotional, spiritual and mental requirements – and even with the hormones making you biochemically stronger, you will feel a strong disconnection – almost like someone who is masking their problems with alcohol.





ven saliva exchange might be sweet, when it comes from a lover, while those from complete strangers are deemed unclean. What about your own saliva? Seems negligible?But in actual fact, saliva is very essential to health. Find out its eight main health benefits below! DIGESTION: Saliva can help cluster chewed food into little balls and thus aids in swallowing. At the same time, saliva contains amylase which breaks down food starch into malt. This not only enables us to taste the sweet flavours, but also allows the digestion process to start in the mouth.

Saliva so precious

ANTIOBIOTIC: Saliva contains Lysozyme and secretory immunoglobulin A, which can curb or destroy bacteria such as hemolytic streptococcus, Salmonella typhi, Escherichia coli and Staphylococcus aureus etc. This prevents mouth, gum and throat inflammation.


PREVENTION OF CANCER: Saliva can eliminate the superoxide radicals produced by cancer-causing substances. The saliva detoxification process not only exists in the mouth, but is also retained in the stomach for 30 minutes. Chewing 30 times in each mouthful allows the saliva to mix with the food sufficiently to clear superoxide radicals to the greatest extent. TESTING: Scientists can use saliva samples to test for medicine levels within the patient’s body. Recently, saliva samples have just been used to replace blood samples in AIDS testing. Currently, scientists are still investigating how to use saliva to detect heart disease, diabetes and cancer. Saliva sample extraction is simple and easy to execute, and is set to become the trend in medical development.

CLEANSING: On average, a person secretes up to 1500 ml of saliva every day. Food remnants in the mouth will produce a conducive environment for bacteria formation, and the saliva movement within the mouth is akin to timely cleaning of the teeth, in order to maintain oral health and cleanliness. DENTAL PROTECTION: Saliva contains sodium, potassium, phosphate, calcium, protein, glucose and other nutrition components that can maintain mouth acidity and balance oral pH. The enamel dissolution and deposition process on the tooth surface is a dynamic process. Salivary calcium, phosphate and fluoride ions all play an important role in enamel protection.

ANTI-AGEING: Saliva contains a substance called “parotid salivary hormone” which helps to keep youth at bay by enhancing one’s intelligence, muscle and tooth strength so that youthful radiance will shine through even in old age.


Think saliva is cheap and too common? Then you are mistaken as saliva actually plays an important part in maintaining your health, so let’s not be too generous when it comes to spitting

The main way to promote saliva secretion is to stimulate the salivary gland. There are two types of stimulation:

Text: Yeo Hwee Yanne

Medical stimulation: Using medicine such as pilocarpine nitrate tablets containing alkaloid extracts. When using such medicine, take note of the quantity consumed. The effects of usage usually last longer and should be taken after meals to prevent allergy.


HEALING: Research from Holland has found that the histatin1 and histatin2 found in human saliva can significantly reduce wound healing time. Thus in emergency cases where it is inconvenient to clean the wound, smearing some saliva on the wound may help.

Individual stimulation: Any kind of mouth activity can stimulate saliva secretion, for example, knocking teeth, chewing and sucking. The stimulation of the taste glands can also stimulate saliva secretion, especially with bitter and sour tastes. Chewing gum can combine taste and chewing stimulation with pronounced effect. Note that non-sugar chewing gum and lozenges should be consumed as sugar not only makes saliva sticky and reduces the effect of saliva secretion, but also increases the risk of caries.


See the world in a new light




Nature has already prepared the best preventive medicinal foods — mushrooms. Let’s see how these mushrooms can increase your resistance against cancer





his mushroom is extremely high in nutritional content and is a highprotein and low-fat food. Containing various vitamins and organic salt, Hericium erinaceus has been scientifically proven to whet appetite by increasing the gastric mucosal barrier function. By improving the lymphocyte transformation rate, it also increases the number of white blood cells, and thus enhances the body’s immunity to disease. It is a good resistance agent against esophageal cancer, stomach cancer, colon cancer and other tumors of the digestive tract. Eating monkey head mushrooms before tumor radiotherapy or chemotherapy can play a significant role in fortifying our constitution before and after the exhaustive therapies.

ingzhi can significantly improve immunity by regulating endocrine levels and relieving swelling conditions. This provides good control and protection function for each organ of the human body, such as the central nervous system, circulatory system, respiratory system and liver. With regards to cancer, it is also effective in inhibiting cancer cell proliferation and tumor swelling. The various bioactive molecules in Lingzhi include Ganoderma lucidum polysaccharide, Ganoderma lucidum three terpenes and organic germanium. These three key anti-cancer components improve the immunity of tumor patients by increasing immune cells to inhibit cancer cells, in support of cancer therapy. To a certain extent, the use of Lingzhi can complement modern cancer medicine.





Surprisingly, a vast majority of people tend to neglect their eyes and perhaps think that eye care is a distant concern that only people with glasses should be worried about. But the harsh reality is that if we do not take care of our eyes, the chances of getting back the better vision that we once had could very well be impossible. Nowadays our eyes are very stressed out. Most of us spend time in front of computers or the TV. These and other similar activities when done for prolonged hours tend to strain our eyes and perhaps in the long term could affect our vision. Taking eye drops is one way of relaxing our eyes but it neither improves nor helps our vision get any better. But like any other parts of our body, our eyes also can be supplemented by a wide range of eye supplements available in the market today.


ordyceps helps fight tumour formation by inhibiting the synthesis of nucleic acid, protein synthesis and cross-barrier glucose transport, directly inhibiting the growth of tumour cells. Cordyceps also helps enhance immunity against malignant tumors as it can strengthen the antigen antibody response and increase immunity surveillance and elimination effects against mutant cells. Fortifying the constitution of cancer survivor is important to reduce the chances of recurrence. Although cordyceps alone cannot cure cancer, it definitely yields beneficial effects ias a complement to modern medicine.

Holistic Way Super Vision contains Bilberry extract of the fruit, carrot juice powder, eyebright extract & lutein, multi-antocyanidins, quercetin and rutin. It may help to enhance general eye health, reduce cataract risk and reduce the risk of developing age-related macular degeneration (AMD). In addition the flavonoid and carotenoid antioxidants within this formulation helps strengthen the blood vessels and the retinal capillary bed. Make sure you don’t miss out on life’s smallest details because it’s never too late to take good care of your eyesight. So go ahead and explore all the grandeur the world has to offer. Take Holistic Way Super Vision for better eye health.



hii-take mushrooms are famous for their anti-cancer health properties and their rich nutritional contents. Researchers have found that shiitake contains polysaccharides, beta glucose enzyme, etc., which have no effect on normal immune function, but strongly enhances immune function in tumour conditions. It enables entry into the cancer cells, inhibiting their proliferation and contributes to the prevention and treatment of cancer. When the human immune system is in imbalance, there is often low tumour resistance as a result. Shiitake mushroom and its essence should be taken more often especially during chemotherapy and radiotherapy. Consuming shiitake mushrooms regularly and continuously after cancer surgeries can also prevent metastasis of cancer cells.





Text: Hu Chao Edit: Yeo Hwee Yanne



ur sight is arguably one of the most important senses in our body. Like what they say “The Eyes are the windows to the soul” or practically speaking, they are our windows to the world. What we do largely in our everyday life needs our vision, whether it’s a simple task like picking up a pencil that we dropped on the ground, crossing a pedestrian lane, or more complex ones like when a neuro surgeon performs a brain operation on someone. No matter how we view it, our sight plays a very vital role in our daily lives.

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BRAIN Research has found that eating dark chocolate, smiling and a regular sex life aid in enhancing brain agility and delay the onset of ageing. Dark chocolate ranks first in increasing the brain’s gray matter, among which, magnesium and anti-oxidants can increase oxygen supply to the brain, increasing the rate of brain activity. Another way of protecting the brain is through a regular sex life. During sex, oxytocin levels will increase and improve our cognitive and problem-solving ability. After sex, an elevated level of 5-hydroxytryptamine can also enhance our creativity and logical reasoning. Smiling is also a good way to maintain brainpower, as it allows our thinking to become quicker and more active, and it also stimulates the brain activity of those we interact


with. Researchers have found that a recipient of a smile can reach an emotional peak within a short time, and the energy levels induced here even exceed that brought about by sex, chocolate and shopping. In addition, experts believe that hugging small children, reading aloud and studying economics in university also aid in enhancing brain activity. Those who watch soap operas or often hang out with moody people risk becoming slower thinkers. Thus, there is now a new concept called “BLISS” (abbreviation for body-based pleasure, laughter, involvement, satisfaction and sex). According to experts, seniors can count aloud from 1-99 continuously three times a day as a mental exercise. Also, increased interaction with humorous people instead of not sulky people will have a positive impact on your mood. For the past decade, we have always believed human cognition to be genetic, but it now seems that what we eat, drink, do and feel are also important factors in deciding our brain energy levels. Some lifestyles not only help delay the onset of cognitive deterioration, but also enhance this ability. Let’s start on the journey of BLISS today!

Edited by Yeo Hwee Yanne


s we age, our body functions degenerate, causing our brain to develop pathological changes and even Alzheimer’s disease. But with “Bliss”, it is actually not difficult to maintain our brain



ENGLAND Barefooted Slow Jog


The coolest way of keeping fit

U.S.A. Floating Box

Slow jogging barefooted massages the feet’s acupoints and from there enhances the various functions of the body. Thus , barefooted jogging is the most recommended fitness activity for cool seniors in England and has also been verified by medical experts. Barefooted jogging not only enhances the recovery rate of common illness, but also alleviates depression and bad temperament. According to the doctor, when you are barefooted, the body’s bone structure is in better shape and can stimulate skin below the feet. Note that as we are used to wearing shoes in modern lifestyles, suddenly walking or jogging barefoot might instead harm the skin or tendon of the feet, so such a transition must be done gradually.

The relaxed way of keeping fit

Many people have no idea what a floating box is, in truth, a floating box is a box made of glass and contains a certain amount of salt water and natural aromatic fragrances. Seniors can enjoy this service when they visit spas – just enter the floating box naked and you will be immersed in a half floating state. Close the box and feel the fragrance intensity rise with the temperature. Some fragrances can even ease fit people into high quality REM sleep. The benefits of a floating box are that it can help lower blood pressure, soften veins, ad reduce risk of stroke and heart disease. At the same time it can prevent and cure many skin diseases. Seniors can also enjoy the health and rejuvenation benefits of the floating box as they wind down and relax.

BRAZIL Crawling

The gentlest way of keeping fit

Senior fitness methods are plenty in Brazil, but what is most popular among today’s seniors is crawling. They even have seniors’ crawling clubs! For those seniors who have cardiovascular disease, haemorrhoids and digestive disorders, crawling is the most appropriate exercise with its gentility of form. As you crawl, the various body systems will be adjusted accordingly. Crawling can prevent and soothe more than twenty types of ageing diseases, and because its actions are gentle, the risk of injury is low—but do note protection of the knee caps when crawling.

In today’s age of globalisation, many things are the same across the globe, but with regard to keeping fit, seniors from across the world all have their own secrets to share

The elegant way of keeping fit

Poetry recital is not only a romantic and expressive form of literary activity, it can also be a fitness exercise. In the Recital Centre set up by a Japanese broadcasting company 10 years ago, there was a record number of 4 million odd students at one time, among which more than 60% are seniors aged above 60. After sending the recordings of their poetry recital to the Centre, the Centre’s teachers will then comment, evaluate and guide them. The health benefits from this activity are scientifically proven by Japan’s fitness experts. Seniors engaging frequently in poetry recital will see improved lung capacity and memory. This even helps to prevent dementia!

The exciting way of keeping fit

Text: Yeo Hwee Yanne

from around the globe

JAPAN Poetry Recital

GERMANY “Fireball” sports

Senior Fitness Methods 66


“Fireball” actually refers to the dried coconut set aflame after being immersed in petrol. This fitness activity used to be popular only within Southeast Asia with many secondary school performers, but has been recently brought to Germany and spread widely among senior football hobbyists. These seniors have even started kicking fireball themselves for entertainment. Before playing fireball, seniors will wear specially prepared fireproof shoes for safety’s sake. To them, fireball is not just a novelty, but also something that can stimulate the never-say-die spirit.

MALAYSIA Blowing Bamboo Vectors The old way of keeping fit

Seniors in Malaysia enjoy blowing bamboo vectors. There are only 2 instruments in this activity – one is the 2m long hollow bamboo stick, another is a thin and light short vector. Don’t be fooled by the simple tools, to become a good player is certainly not easy. If you want to blow the vector away from you by more than 100m and hit accurately the button sized target in just one breath, you need constant practice and strength. So, blowing bamboo vectors is also an exercise in regulating your breath .


FEATURE Ageing Well


Self assessment:

Are you ageing well You might detect sudden signs of ageing from newly grown white hair and wrinkles. But in actual fact, ageing is not a sudden thing, and it can be reflected through 10 indicators like memory, respiratory function and skin elasticity. By checking against these indicators, you can find out more about the state of your body and get anti-ageing advice from the experts.



Flexibility can be evaluated by flexing your shoulder, i.e. maintaining a standing position, with arms naturally perpendicular to the ground, and raise your arms upwards with the shoulder as the pivot point. If you can reach 180 degrees (arm perpendicular to the ground), it shows evidence of good flexibility; if you can reach less than or equal to 90 degrees (arm parallel to the ground), it is a sign of weak flexibility.


EXPERT’S SUGGESTION: To protect the skin, avoid burning the midnight oil, smoking and frequent drinking. Working people today are under a lot of stress, which means they need to maintain even better lifestyle habits. Other points to note include taking care of sensitive areas, applying sunblock and moisturising cream.



Our lung capacity starts to decrease year on year after 35 years old. You can assess your lung capacity by climbing the stairs. If you can climb 4 flights of stairs consecutively and still maintain almost normal breathing, your lung capacity is fine. If breathing difficulties or heavy panting occur, you probably need more exercise and lung training.

EXPERT’S SUGGESTION: Slow jogs, brisk walks, and swimming are all good choices, amongst which brisk walking with a walking stick enhances arm action and burns more calories, thus having a better effect. You are recommended to do stamina-building exercise for at least half an hour, three times a week.

EXPERT’S SUGGESTION: Jogging, brisk walking and swimming are all good ways of training, and you can also consciously practise aerobic exercises like yoga and qigong etc. Breathing adjustment method: Find a surrounding with fresh air and inhale slowly for 4-5 seconds to allow the lungs to take in enough oxygen. Then, exhale slowly. Practise this for 5-8 minutes. Alternatively, small activities such as blowing balloons and candles are also good ways to increase lung capacity.





Females can assess their thigh strength via the leg lifting exercise. Lie down flat on the bed and place both legs together, extended. Lift them up vertically until they are 45 degrees from the ground before returning them to the original position. If you can do 30 sets of this within 1 minute, you have excellent leg strength, whereas any score under 10 sets means that you require strength training.

Memory decline tends to set in faster for males than females. It is a natural process for memory to deteriorate with age. This tends to get noticeably worse as we reach our 50s, as the likelihood of cholinergic dysfunction, beta-amyloid deposits, hippocampal neurofibrillary tangles and neuritic plaques in the brain cortex increases, blocking memory connections and decreasing memory function.

EXPERT’S SUGGESTION: Doing standing leg lifts, standing leg kicks, and kicking chapteh, can improve thigh strength, coordination and flexibility of the body.

EXPERT’S SUGGESTION: More memory-strengthening exercises like chess, slow jog and brisk walk, identifying music, completing jigsaw puzzles, solving rubik’s cubes, guessing riddles and working your fingers are also good for improving blood circulation in the brain.



Being one of the basic human responses, reaction time mainly assesses the duration of time taken from receiving a signal to producing a response. The simplest assessment method involves the “test-giver” placing a ruler against the wall and releasing the ruler suddenly. The test-receiver will have his/ her hand placed 20 cm away from the end of the ruler, and will immediately react to the falling ruler by pressing it against the wall. Measure the distance that the ruler has travelled; the shorter the distance, the faster the reaction time.




Detailed assessment: Put both hands at the waist, with both eyes closed and one leg standing, with the other leg either raised or lowered. Once the standing leg moves or the other leg touches the ground, the assessment ends. Conduct the assessment twice and take the longer timing as the final result. For males above 30, a timing more than 20 seconds shows good balance, whereas a timing more than 17 seconds shows the same for similarly aged females. If the timings are below 10 and 8 seconds respectively, more balance training is needed. EXPERT’S SUGGESTION: Besides practising the above action, you can also walk backwards or catwalk to improve balance. Those with the means can even use a balancing plate and practise each action three to five times, each time at oneminute durations.


Another important indication of health is the heart rate. Assessment method: In a quiet environment, press your finger against your pulse to calculate the pulse rate per minute. Many research findings show that a heart rate that is too fast or too slow will increase the risk of cardiovascular disease or even death. The ideal heart rate is 60-75 beats per minute.

Text: Yeo Hwee Yanne


Skin elasticity is one of the indicators to measure the extent of human ageing. You can use your thumb and index finger to pinch the skin on the back of your hand. Hold in that position for 10 seconds before letting go and observe your skin’s elasticity reaction. The longer time taken for the skin to retract to its original position, the weaker the skin elasticity and the older a person will seem.


Research has shown that a healthy 40 year old man should be able to walk 3 km within 28 minutes. This s equivalent to walking 134 steps every minute. Additionally, 50m shuttle walks can also be used to test stamina. Complete the shuttle walk at 3 times your normal speed. If you were unable to complete 400m within 6 minutes, you probably need to enhance your stamina training.

EXPERT’S SUGGESTION: Emphasise on stretching the shoulder, waist and lower body limbs to improve flexibility. For example, when seated, extend both thighs vertically, and use your hands to touch your toes. Hold for 10 seconds. Control the intensity of such exercises based on your body’s pain sensors to prevent ligament injury.



Ageing Well

EXPERT’S SUGGESTION: Cultivate the habit of taking note of your heart rate. Consciously monitor your pulse when you wake up, when your chest feels taut and after intense exercise. If your heart rate tends to be too high, you should go to the hospital for related check-up. Additionally, you must also be persistent in exercising regularly, eating healthily, controlling alcohol and tobacco intake, and maintaining a calm mindset.

EXPERT’S SUGGESTION: Such reaction time will weaken naturally with age, but we can delay the onset of such deterioration through scientific training, and among which, ball games and racket games are most suitable. Examples include badminton and table-tennis.



Healthy hearing ability is defined as the ability to hear sounds within 20 decibels in a relatively quiet environment. Generally speaking, our hearing ability diminishes after middle age, but with the modern lifestyle, many young people also experience hearing difficulties. If there are evident signs of hearing deterioration, you should seek medical attention immediately. If you cannot hear properly while interacting with many people in a relatively noisy environment, you might be suffering from hearing problems. EXPERT’S SUGGESTION: Alpa-Lipoic Acidis an antioxidants that helps improve hearing. Take 150 mg a day of alpha-lipoic acid. Also, take recommended dosages of vitamin C and E everyday. 69





t’s year 2013 now, and our homegrown football warriors, from the likes of Fandi Ahmad and Dollah Kassim, had given us much to be proud of over the years. “50 Greatest Moments in Singapore Football” is a labour of love by local football heavyweight Dollah Kassim and The New Paper, and it pieces together the adventures and journeys of Singapore’s own football talents. PRIME has shortlisted five of these classic moments to kick-start your reminiscence:

A Labour of Love: Singapore’s

Soccer Sons

August 1, 1965 Sweet victory for Singapore at the 1965 Malaya Cup Final. Singapore beat Selangor 3-1 in a great final at the Merdeka Stadium that day, which was to become an early birthday present for the nation, which became independent on 9 August. One of the top players, Majid Ariff, was the only Singaporean to play in the Asian All-Star team and now coaches a group of youngsters for free at the grand age of 75.

Catch up with our home-grown football talent as we join them on their adventures and journeys in this national sport over the years!

April 18, 1976 Historic Kallang Wave born. The Kallang Roar is a powerful phenomenon that unleashes emotions of nationalism and patriotism that you can’t not be touched by as a Singaporean. It is the patriotic cry and pulsating cheers from the spectators of the soccer matches at the National Stadium from the 1970s, which was closed in the early 2000s, but with the completion of the Sports Hub in 2014, the Kallang Wave promises to be back!

October 21, 1983 Fandi-monium. National hero Fandi Ahmad was once called “the biggest mistake of Renze de Vries” by a Dutch commentator, who doubted the acquisition of this Kampong boy from sunny Singapore. But Fandi was to prove him and everyone wrong with his Dutch League debut, when he realised his dream and created one for his fans.

April 25, 1996 S-League superstars thrill Kallang. The S-League was just 5 days old at that time, but a 30, 000 strong turnout at the National Stadium bore testimony to the sound of football’s rejuvenation. The Battle Royale between Singapore’s 2 famous football sons – Fandi Ahmad and V Sundramoorthy, did not disappoint, and eventually, Sundram’s Woodlands team proved supreme.

January 31, 2007 Champs prove their pedigree. Critics said Singapore Lions did not deserve to be the kings of Southeast Asia before 2007 as they did not have to face the strongest opponent, Thailand, on their way to the crown. 2007 was when the Lions got their chance to silence the doubters once and for all, with the hard-fought 1-1 draw in the reverse fixture after a 2-1 victory over Thailand that sealed their title.

Text: S Murali Edit : Yeo Hwee Yanne

Images by: Straits Times Press and 50 Greatest Moments in Football


Raring to join the next Kallang Wave now?

50 Greatest Moments in Singapore Football Authors: edited by S Murali





Below is a statistic from 2008, using a five factors of standard living of which you can use it as a reference to decide to what standard would you like to leave your golden years in accordance – basic, normal, comfortable or affluent?






Retirement planning is NOT an Option, it is a MUST!

TOTAL to wealth accumulation and management. If you start earlier, you will have time as good friend and as a mighty alliance. It is a resource. You can afford to take a slightly higher risk for a potentially better return. Earlier usually would mean you are in your income generating years, if not your prime years.

I have a preference to term retirement years as golden years, as golden years are golden and do not mean retirement. Golden years are a period of your life that you are living some of your best years and you can choose to work or not to. A period that you have work hard for and look forward to, where your money starts working hard for you. An age that you choose to work, not work to choose. I will use these two terms interchangeably.

Assuming you put the same $100 a day into a diversified portfolio for twenty years at a slightly higher risk for a better return of 5% yearly. This will result in a potential future value of $1,230,000. Thereafter, on a draw down basis over the next twenty years, you can have a monthly potential investment income of $6,800 at a 3% return yearly. Minus a zero from your daily investment saving plan will make it $10 a day. That will be a potential $123,000 in twenty years and thereafter a potential monthly investment income of $680 per month at 3% return yearly.

Golden years do not have to be senior years. It can happen sooner than you thought. I know of people who are able to do so at a pretty young age. Some sooner than they thought as they hardly have to work a day of their life since birth. Some of these form the “old rich”. The others did it their way and form the “new rich”. With planning, golden years can indeed can happen sooner than you thought. A friend asked me, what she can achieve if she put aside a $100 every day for ten years. What can she get for the following ten years? Taking out a financial calculator, the number would be a potential future value of $440,000 at 4% return yearly, and thereafter on a draw down basis, she can get a potential return of $4,200 per month at a 3% return yearly. Another friend mentioned, “Well, not all of us will be able to put aside $100 per day for ten years.” You are right. Take away a zero and that will be $44,000 in ten years, and $420 per month for the following ten years, with other factors remaining at constant. Sounds good, sounds simple?! It is, and it is the time value of money. Time is a good friend and resource when it comes




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Is that all? Nope! Firstly, health care costs and expenses are not in the above “equation”. Secondly, and as importantly if not more, the time value of money. The value of $134 in ten years time or $180 in twenty years time; at 3% inflation rate annually, is equal to today’s $100. Some facts and hopes about your golden year income:

• Of course whatever investment, endowment, annuity and retirement funds you already have will be useful

• A rental income if you have spare property or rooms to let can be helpful

• The CPF Life will compliment, that is if you hit the drawdown

Now, if you are going to start planning thirty years ahead, the $10 per day investment saving would generate a potential future value of $250,000 at 5% return yearly. This in return will give you a potential monthly investment return of $1,380 per month for the next twenty years based on a 3% return yearly.

age (DDA) of 65 for those born in the year 1954 and after. * htm

• Children giving parental allowance can be a bonus So, what are your plans? Starting as soon as possible on your golden year planning is a good start. To prepare yourself, it is good to understand:

All factors remaining constant except for the daily investment amount to increase to $20 instead for thirty years will give you a potential monthly investment return of a potential $2,800 per month for the following twenty years. Yes, that is how simple it is when golden year planning has a head start. Never too young to start your golden year planning, nor is it ever too late to begin.


Source : based on S’pore Department of Statistics’ Household Expenditure 2007/2008 adjusted for 3% inflation for the past 2 years. *A similar survey is currently underway.

• Saving for retirement is a mindset • Planning for retirement is an absolute necessary step. Nothing happen by chance. Lucky is any, is not consistent.

• You need to be absolutely convinced about your Text: Khor Chee Kok


f you wish to live your dreams in your golden years, then retirement planning is a MUST and you should start NOW! The lack of retirement planning is a very serious issue in Singapore. A survey in March 2013 found that 1 out of 5 Singaporeans are not saving for retirement. Most of them blame it on high cost of living.


goals and objectives, as your conviction will impact your planning positively

• If you are receptive towards buying a long term endowment, then a contractual investment plan is a viable option.

• Use CPF Retirement Estimator to help your golden year

A survey in March 2013 found that 1 out of 5 Singaporeans are not saving for retirement. Most of them blame it on high cost of living planning or engage a certified financial consultant to assist *https://www.cpf. retirement/Ret_Est_home. asp?prof=mem Like in sports, preparation in advance and hard work are part and parcel of the final glory. Such preparation will determine whether you will cruise into the final arena or struggle to get in, and if you manage to get in. Aspiration and perspiration are partners in life. Inspiration comes along the way. Be prepared. Plan early and ahead of your retirement years and with that, you are more likely to be assure of a golden years together with your loved ones and buddies. Life is journey, plan for the best and plan early. Have fun! Live well!



FEATURE Swimming


our challenge should start with these four words in your mind: step, hear, see and check.

STEP: There is only one thing you should be concentrating right now and that is to start exercising. Don’t attempt to give up smoking and drinking, and start eating salads just yet. You are more likely to give up if you try to change too much at once. HEAR: Listen to your body. You know when you are feeling good and you know when you are not because your body tells you so. Follow the programme and listen to advice but always remember the best guide you have is your own body.



SEE: Make sure you visualize your success before you have even taken a physical step toward it. Your mind and body work together as a team and your head is the leader to picture your success right away. CHECK: When thinking of taking up an exercise programme for the first time or after an extended break, it’s important that you check with your doctor that you are fit and healthy enough. Explain your plan and get the thumbs up before starting.

WEEK 1 Instead of heading for the pool directly, your first session requires you to build up confidence and announce your plans first. Tell people about your goal to swim, (share it with five people at least), because it is difficult to back out of something once you have told other people. You can start the training program by swimming 10-15 minutes on the even days, and taking brisk walks on the odd days. Do take a day off to rest, though, if you need to. DO: Wear a swimming cap to keep your hair out of your eyes.

We all know that Rome was not built in a day; and professional swimmers are not made in four weeks. But this guide helps you make your first steps from your comfortable couch to the pool, and carry on with the good habit with minimum uneasiness

CONSIDER: Attending a yoga or T’ai Chi class, to learn good posture and breathing techniques. DON’T: Swim until you’re exhausted. Take each stage gently and follow the weekly guidelines, building confidence gradually.

WEEK 2 Now is the time to really settle into your swimming. At the start of this week you are advised to book a session with a qualified swimming instructor. Explain what you are doing and ask for help with improving your technique and breathing. Put the lessons you learn from the instructor into practice during the two other sessions in the water this week. At the end of the week, try to swim for 75 metres (3 lengths) without stopping. Remember to warm up before that of course.


WEEK 3 Good job, if you have been coping well with the exercises in the previous two weeks. Now it’s time to treat your rest days with respect. These days are an integral part of the programme, as this is when your body recovers from the hard work it has done in the previous training sessions. You should also be concentrating on getting into a good sleep pattern, and avoiding the habit of ‘catching up’ on weekends. Continue carrying out your swimming routine on alternate days, but with a slight reduction in the time you spend exercising. DO: Congratulate yourself on getting this far. By following the programme, you are one step nearer to the completion of your goal. CONSIDER: Finding ways to relax when you are out of the pool. Read a book. Take a hot bath. Have a massage. DON’T: Compare yourself to other swimmers. Remind yourself that this is all about your own enjoyment that the benefits are yours alone.

WEEK 4 Good habits are wonderful because you don’t need to painstakingly think about doing them, and they just happen natural. If you keep repeating the same action often enough, it becomes a habit—it’s as simple as that! Soon you will be packing up your training kit and heading off to the swimming pool without even thinking about it. This week sees an increase in the overall time spent exercising. Continue having lessons with a qualified instructor. DO: Make any changes suggested by your swimming instructor. Remember that good technique will improve your overall performance. CONSIDER: Varying the speed of your sets. Try alternating two lengths moderate with two easy, remembering to rest adequately in-between. DON’T: Force yourself to complete a session if you have a cold or feel ill. Apart from the fact that you could endanger your health from a fitness perspective, there is nothing to be gained.

YOUR 4-WEEK SWIMMING PLAN 1. Commit to the challenge: Tell other people what you intend to do so there is no turning back… 2. Settling into your swimming: The programme is underway, so slowly and gently ease into your swimming… 3. Stretch and relax: Stretching and resting are integral to your training programme… 4. Make swimming a habit: Before you know it swimming will be a part of your routine…

DO: Practise the drills and technique taught by your swimming instructor as these will enhance your performance and save you valuable energy in the long run. CONSIDER: Eating more complex carbohydrates, such as oats, pasta, vegetables and fruit and cut back on saturated fats, chocolate, pastries, etc. DON’T: Forget to warm-up and cool down. Some stretching and a few minutes of gentle swimming before and after your main set will be ample. 74

Your 12-Week Guide to Swimming: From Your Armchair to a 400-metre Swim in 12 Weeks By: Daniel Ford Available at: Kinokuniya Bookstores Book Web Price: S$28.90 Kinokuniya Privilege Card memeber price: S$23.12 75


FEATURE Retirement


PANAMA Panama has some really awesome retirement benefits. There is a discounted welfare program called “Pensionado” open to foreigners which allows for significant discount on movie, theatre, sports, transport and restaurant expenses. In addition, similar to the other countries listed here, Panama boasts a low cost of living. It has an almost perfect climate, and only 1600-2300 Singapore dollars are required for monthly expenses. You can purchase a seaside condo with 200 thousand Singapore dollars, or otherwise rent an old condo for 500 Singapore dollars a month.


RETIREMENT PARADISES Around the World Using food and property prices, transport, healthcare, and ease of contact with friends and family as our evaluation standards, PRIME has chosen the top five retirement spots for you from around the world



MEXICO In Toulum and other coastal regions of Mexico, you can buy a decent house at a rate of 170 thousand Singapore dollars. English is spoken in many places in Mexico and it’s relatively easy to assimilate into Mexican culture as well. Also, Mexico’s weather is incomparably good, especially in the period between October and April.

MALAYSIA In Malaysia, you can live a relatively comfortable life too. For instance, you can rent a bayfront condo in Penang for 1100 Singapore dollars a month. Furthermore, there is also a special retirement welfare package called “My Second Home Scheme”, which is open to all foreigners seeking to retire in this most prized Asian country. There are also elderly-friendly facilities aplenty in Malaysia, coupled with Internet access, quality roads and mobile networks which are the essentials for almost every foreigner.


Edit: Yeo Hwee Yanne



Ecuador has a low cost of living with even lower property prices. A frugal couple in Singapore can live comfortably in Ecuador on less than 900 Singapore dollars a month; you will find that it’s hard to exceed 1600 Singapore dollars even if you lead a relatively luxurious lifestyle. English is spoken in several parts of Ecuador and the retirement welfare benefits are also extremely generous there. Benefits include a 50% discount on transport, electricity bills and tickets for arts and sports events. Medical expenses are also affordable; all foreigners are eligible for Ecuador’s social healthcare program at an insurance cost of 60 Singapore dollars per month.


COLUMBIA If you wish for some excitement in your life, you can consider Medellin in Colombia—one of the more passionate and exciting places to retire. Both the city and the country provide low property prices and the ideal weather for retirees.





ustralia has a lot of world ‘bests’--some of the best natural sceneries, the most exotic wildlife, the most ideal spots for scuba diving and snorkeling, the most pristine beaches, the oldest rainforest (110 million years and counting), the oldest human civilization, the best weather and the most innovative East-West fusion cuisine…all bathed in the warm glow of Australia. A country relatively near Singapore, Australia is comprised of mainland Australia, the island of Tasmania and several small islands in the Indian and Pacific Oceans, but what immediately springs to mind when you think of Australia is the world-renowned Great Barrier Reef. Let PRIME take you there right now, and also show you some other spots that must not be missed.


A country relatively near Singapore, Australia is comprised of mainland Australia, the island of Tasmania and several small islands in the Indian and Pacific Oceans



Think Australia and spectacular coastlines, fascinating islands, and beautiful fringing reefs come to mind


hubs such as Cairns, Port Douglas, Townsville, Bundaberg, Rockhampton, Mackay, Mission Beach and Airlie Beach. For the more adventurous, you can also take a bareboat from Cairns or Airlie Beach to the outer Greater Barrier Reef and learn to sail with fully qualified staff or take on a skipper until you feel confident enough to take the wheel. Those who love the thrill of flying can soar over the Daintree Rainforest and the Great Barrier Reef on a scenic helicopter flight to Green Island. Spectacular Heart Reef is located on Hardy Reef in the Whitsundays and is best viewed from a seaplane or helicopter.

Text: Zhang Xin, Yeo Hwee Yanne


You can swim, snorkel, dive and sail at the World Heritagelisted Great Barrier Reef, a living masterpiece so immense it can be seen from outer space. It stretches more than 2,000 kilometres along the Queensland coast, from the mainland towns of Port Douglas to Bundaberg. Hop between the pristine, palm-fringed islands on top, then explore the colourful coral islands and marine life below. You can check out the exotic coral and marine life through a glass-bottomed boat from coastal



KIMBERLEY: A RUGGED LAND WITH BEAUTIFUL SCENERY The Kimberley is another great attraction in Australia – it is a world of vast horizons, ancient gorges, peculiar rock formations, welcoming rock pools and golden beaches. Don’t miss the ‘Staircase to the Moon’ on Town Beach, which is a spectacular silvery illusion created by a rising full moon reflecting off the tidal flats of Roebuck Bay, visible for three nights per month between March and October. At the World Heritage-listed Purnululu National Park, get closer to nature by cruising down the vast Lake Argyle past freshwater crocodiles, wallabies, wetland birds and dramatic cliffs.



Track and see Australia’s first sunrise turn the Cape Byron lighthouse pink. Natural beauty abounds wherever you are in Byron. Humpback whales migrate along the coast between May and November, forming a spectacular sight together with turtles, rays, dolphins and harmless sharks in the clear water. And just in case all these activities are not enough kick for you, you can round off your Australian trip with a bang by soaring like a bird over the Cape Byron Lighthouse and Wategos Beach on a tandem hanglide. Alternatively, float over the beaches and subtropical countryside in a hot air balloon or free fall above it on a skydive to wrap up your Australian experience in a most unique way!

KANGAROO ISLAND: A WONDERFUL ANIMAL SANCTUARY Kangaroo Island promises you a wonderful animal sanctuary. There are several ways of exploring this little island--you can live it up with wildlife such as seals and platypus, not to forget Australia’s trademark koalas and kangaroos. You will spot koalas pretty much everywhere, but some of their most popular hangouts are in the trees of Hanson Bay Sanctuary and Western KI Caravan Park. For some more sporting fun, you can swim, surf, snorkel and dive from sparkling beaches and bays or ride, drive and surf the sand for a country adventure. 2


To explore Australia’s more humanitarian side, you can opt to discover quiet country lanes, picturesque towns and national parks on a cycling tour from Penneshaw. The Parndana Soldier Settlement Museum pays tribute to the soldiers who had created homes and farms out of 100,000 hectares of thick virgin scrub.




Take a ride through nature on the spectacular Great Ocean Road, which winds alongside the wild and windswept Southern Ocean from Geelong to Portland. This diverse and dramatic region encompasses surf beaches, historic ports, whale lookouts, breathtaking mountain ranges, rainforests and national parks. Lose yourself in the thundering waterfalls and sparkling gorges and walk through the crowns of ancient mossy trees in the Great Otway National Park. Some of Australia’s highest sea cliffs can also be found on the 91km Great Ocean Walk. Local food produces also promise to delight; be sure to check out the wharfs at the seaside towns and don’t miss the fishing co-ops in Lorne and Apollo Bay. Last but not least, learn more about Aboriginal culture by tasting bush tucker, exploring ancient remedies and watching boomerang throwing and didgeridoo playing in Geelong.

BYRON BAY: A DIFFERENT AUSTRALIA You can sum up Australia’s easternmost town by calling it a melting pot of surf culture, alternative philosophies and hedonistic indulgence. It is the place to try yoga on the beach at sunrise, massages and mud wraps at hinterland retreats and some of Australia’s best regional dining. With sand between your toes, kayak with dolphins from Main Beach or snorkel or scuba dive at Julian Rocks Marine Park. Wind along the peninsula on the Cape Byron Walking

1. Byron bay lighthouse during sunrise; 2. Arlington Reef aerial view Great Barrier Reef ; 3. Group of kangaroos in Phillip Island Wildlife Park, Australia ; 4. The Razorback, Great Ocean Road, Australia; 5. Boab tree, Kimberly, Australia ; 6. Twelve Apostles, Great Ocean Road, Australia

GENERAL INFORMATION Language: ENGLISH Time difference: There are three different time zones in Australia. There is no time difference in Western Australia whereas north and south Australia in the Central Time Zone is 1.5 hours faster. Queensland, Victoria and Tasmania are in the Eastern Time Zone and these areas are faster than Singapore by 2 hours. Exchange rate: 1 SGD≈0.9 AUD Temperature: 16 - 30 degrees Celsius Transport: Fly from Singapore Changi Airport to Australia Sydney Airport (9.5 hours) or Melbourne Tullamarine Airport (8.5 hours). Air tickets range from between 250 to 400 SGD. Accommodation: You can opt for more unique lodging to get the most out of your Australian experience. On a farm stay, you can go horse riding, fishing, swimming and bushwalking – the country hospitality here will be a good refuge from the hustle and bustle of city life. More adventurous travellers can pitch their tent in a national park or head to one of the many well-equipped camping and caravan parks. These parks, offering electricity, hot showers, laundry facilities and barbecue areas, keep life on the road clean and civilised. Or you can also combine luxury and wilderness with glamorous campstyle retreats in the outback, forest, desert or on the beach.

81 6

FEATURE Interview

Shariff Abdullah, 45 PROFILE: Professional athlete, Singapore’s first blade runner, Yishun 1968 1975 1977 1978 1980

Born Fitted with a prosthetic leg at age 6 Dad passed away Mom passed away Started working – golf caddy, cleaner (?) and a variety of other jobs 2008 Amputated stump 2009 Started competitive blade running – completed 157km of races 2010-2013 completed about 1300km worth of races How was life like growing up? How did you overcome the scars of an unhappy childhood? How has your physical handicap shaped your attitude towards life? Life wasn’t easy growing up as I was often given names for being born without my left foot. Although I was fitted with a prosthetic leg at age 6, the fact that my biological parents passed away consecutively within the next 2 years meant that there was no one to take care of me. I was kicked away from house to house and from school to school as no one thought that they could take care of a physically handicapped person. My physical handicap, however, has made me stronger in facing life’s adversities. At first, I hated the people who took advantage of the physically challenged and talk bad about us, but I have since learnt to derive strength from their taunts. When I give motivational talks, I always tell the primary school students not to retaliate but to prove themselves if their friends say that they are going to fail a paper. Even now, when I am physically stretched and suffer blister injuries during my training, I always think positive and try my best to overcome whatever comes my way.

st r i F s ’ e R r o E p a N g n i N S U


h dulla b A iff 0 Shar han 1,40 t a h t t otto d more grit for a m e f e i t l d e is the g compl ation an t a h n i in .T oing foot. Hav r determ g s t ft ee ge ugh out his le and sh inspire. o t e g th in to th ugh, born wi ive think ver fails o t s t ne sit ge ing oing since be ariff’s po e runner g e by n th lad , Sh Whe en living es so far sthetic b e c pro has b rth of ra o km w


Text: Yeo Hwee Yanne

f i , f l se n y a c m s o g e tt l h o g n u ” ? h o I t i h t t ’ “I e w y can n o e h som fast, w so n u r

What made you want to take up blade running as a competitive sport? Is it a turning point in your life? When I took up blade running in 2009, there was no blade runner yet in Asia. Now, there are new entrants from Japan and Malaysia etc. I took up the sport mainly to create public awareness that the physically challenged, too, can lead a healthy lifestyle. I do long distance blade running and participate in ultra-marathons because I want to be an inspiration to the physically challenged. My life changed in many ways after I took up blade running as nowadays I get a lot of media attention. People often quip that I have since become a rich and famous celebrity, but that is not true and I also think that that is the wrong mindset to have as a public figure. Actually, I am still working for funds to sponsor my races and training right now. What is the best thing that happened to you after taking up blade running? Definitely more positive thinking and boosted confidence. Actually, it’s my dream to become a teacher but I cannot realise this dream as I only studied till Primary 8. After taking up blade running, I

began sharing my story with wider audiences as part of a motivational talk series. I talk to both schools and corporate, so in some way I am fulfilling my teacher dream. What is the hardest thing in blade running and how did you overcome it? Never give up in the face of difficulty. As a prosthetic blade runner, the physical challenges that we face are different from the able-bodied – for us, it is very easy for blisters to form in our humid climate if we run more than 30 km. The pressure on the blister that we have to deal with is also different from the able-bodied. To overcome this, I always carry a hydration backpack with medical equipment when I run. Sometimes, supporters will also help me hold these instruments along the way, but mostly I will clean up the bleeding on my own and continue with the run unless the pain gets really unbearable. So nothing is impossible as long as you believe in yourself. How do you train for your races? I have a strict exercise regime that I follow 6 days a week: I run 10 km every Monday and Friday. On Tuesday, I run 5km and work out at the gym at night. Wednesday is rock climbing day and Saturday long distance. If I don’t have a race on Sunday, that will be my rest day. Additionally, I also do carbo-loading a week before the race, basically eating carbohydrates to power up the body and prevent diarrhoea before the run. What and/who are the biggest motivations in your life? Oscar Pistiorous is one of the biggest motivations in my life. As the world class double amputee sprinter from South Africa, he is the one who encouraged me to take up blade running. I thought to myself, if someone with no legs can run so fast, why can’t I?

FEATURE Interview

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“So now whenever I run, I get a little scared when I come near the finishing line, but I always tell myself to think positive and come out strong. ” What is the most memorable event in your blade running experience? This year’s Boston Marathon. I was actually 800m away from the finishing line when the bomb exploded. So now whenever I run, I get a little scared when I come near the finishing line, but I always tell myself to think positive and come out strong.

Who do you admire? I admire our country’s founder Lee Kuan Yew a lot. I think he made significant contributions in building Singapore’s success story. Just take the CPF scheme for example, I think it’s an excellent scheme, without it, I don’t think many of us are able to own our flats. In fact, it’s thanks to this scheme that my family and I stay in a 5 room flat now. How big is your family? How have they supported you in your blade running journey? I have a family of 5 with 3 daughters – 20 years old, 18 years old and 13 years old. As the saying goes, family knows you best and they will always be there. My daughters come support me at my races sometimes and they have also started running themselves. Occasionally, we also run together. What is your greatest fear and how did you overcome it? Besides the lingering fear from the Boston bombings, I also had a fear of heights – but I managed to overcome that fear when I successfully climbed Mount Ophir in Pahang, Malaysia. That proved to me that I can achieve if I set my heart and mind to it. What is your current goal and dream you are working on? Right now, I am training up for the Tenzing-Hillary Everest marathon in 2015. It’s my dream to be able to represent Singapore and fly our flag


there on our 50th anniversary. Before going to Everest, I need to complete a half marathon and adventure races in Malaysia next year to acclimatise myself to the climate. Is there anything you will like to tell those facing adversity? Do you have any specific personal example that you might like to share with them? I will like to share my 5 motivational quotes: focus yourself, believe in yourself, never give up, make it happen and change failure into success. Always be humble and work hard to achieve your goal, rather than seeking sympathy from those around you.

To support Shariff’sTenzing-Hillary Everest marathon please visit also contact Shariff at 90420418.

effort, You may


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TICKET PRICES*: Standard: S$250, S$200, S$150, S$100 Box A & C: S$200

TICKET PRICES*: VIP Box: S$165 A Reserve: S$135 B Reserve: S$95 C Reserve: S$65 D Reserve: S$45 VIP Box (4 Seats): S$660

USTAD RAHAT FATEH ALI KHAN Live in Concert • 5 Oct 2013 • Sat, 7pm

WHERE: The Star Theatre The master of Sufi devotional music, Ustad Rahat Fateh Ali Khan, will be coming to Singapore on October 5 for a mesmerizing concert that promises to touch your heart and soul with its sheer artistry and honest soulfulness. Rahat is the master of the rapturous Sufi devotional music form, the qawwali. Rahat’s concerts drive his audiences into a state of ecstasy, with his spellbinding display of Qawwali’s intricacies. His incandescently soulful yet exultant voice soars and swoops through musical numbers, amid settings that range from lush, catchy pop to dreamy, romantic ballads.

events & happenings around the art world





BRUCKNER’S SEVENTH (SSO) 12 Oct 2013 • Sat, 7.30pm

TICKET PRICES*: Standard: S$72, S$58, S$42, S$32, S$22, S$15 VIP Box: S$90 WHERE: Esplanade Concert Hall


“The luminous tone he draws from the keys is a wonder in itself” The Financial Times. Pianist Christian Blackshaw stayed out of the limelight for many years for personal reasons, but in recent years has earned glowing reviews especially for his Mozart performances. Claus Peter Flor, the Music Director of the Malaysian Philharmonic Orchestra, returns to conduct Bruckner’s deeply-felt Seventh Symphony, a work composed in the shadow of the illness and death of his mentor, Richard Wagner. The link to Wagner is also manifested through the use of four Wagner tubas, instruments which the older composer had invented for use in his own operas.


THE COMPLETE WORKS OF WILLIAM SHAKESPEARE (ABRIDGED) 1-12 Oct 2013 • Tue - Fri, 7.45pm • Sat, 3pm & 7.45pm Sun, Oct 6th, 3pm & 7pm


TICKET PRICES*: Standard: S$108, S$88 & S$68 Student: S$58 (Cat 2 / 3 tickets) WHERE: DBS Arts Centre - Home of SRT


All 37 Plays in 97 Minutes! Now revised for 2013 with the same recycled jokes – just put in a different order. An irreverent, fastpaced romp through the Bard’s plays, The Complete Works of William Shakespeare (abridged) was London’s longestrunning comedy having clocked a very palpable nine years in London’s West End at the Criterion Theatre! Join these madcap men in tights as they weave their wicked way through all of Shakespeare’s Comedies, Histories and Tragedies in one wild ride that will leave you breathless and helpless with laughter.


THE MERCHANTS OF BOLLYWOOD 5-10 Nov 2013 • Tue - Fri: 7.30pm • Sat & Sun: 2pm & 7.30pm

WHERE: Grand Theatre MasterCard Theatres at Marina Bay Sands This theatrical dance spectacular is the brainchild of Australian Producers Mark and Tony Brady and world renowned Writer/ Director Toby Gough. The Merchants of Bollywood charts the enchanting history of the world’s largest and most prolific film industry, and a dynasty of stars that have lit its way over generations. A fictional story, yet based on real life, The Merchants of Bollywood will reveal to audiences the workings of cinema and the part it plays in the heart and soul of Indian society. In an extraordinary evening of music and dance lies a heartfelt story of a young girl, her grandfather and their love of dance.


SWAN LAKE BY BOLSHOI BALLET 20-24 Nov 2013 • Wed - Sat, 8pm • Sat & Sun, 2pm

TICKET PRICES*: Standard: S$250, S$200, S$160, S$120, S$60 WHERE: Esplanade Theatre The world-famous Bolshoi Ballet makes its only appearance in Asia this year with Swan Lake, an enchanting dance masterpiece of love, deception, and drama. Set against Tchaikovsky’s lyrical score performed live by the Singapore Lyric Opera Orchestra, this interpretation of Swan Lake by renowned choreographer Yuri Grigorovich depicts the tragic love story of Princess Odette and Prince Siegfried to exquisite perfection. Witness the breathtaking evocation of the dual persona of OdetteOdille, the delicate swan and cruel temptress, in one of the most challenging roles for a ballerina.


GALA: LANG LANG LIVE! (SSO) 28 Nov 2013 • Thu, 7.30pm

TICKET PRICES*: Standard: S$268, S$218, S$168, S$128, S$88, S$50 VIP Box: S$335 WHERE: Esplanade Theatre Celebrated pianist Lang Lang returns to Singapore in a gala concert performance of Prokofiev’s coruscating Third Piano Concerto, a work of great virtuosity and lyricism that has been a staple of the pianist’s repertoire since its rapturously-received premiere in 1921. Heralded as the “hottest artist on the classical music planet” by the New York Times and the “world’s ambassador of the keyboard” by the New Yorker, Lang Lang has played sold out recitals and concerts in every major city in the world and is the first Chinese pianist to be engaged by the Vienna Philharmonic, Berlin Philharmonic and all the top American orchestras.

* (excludes booking fee) 86




Book shelf

Parting Glances: Singapore’s Evolving Spaces Craig McTurk SGD 46.68(excl GST) Publisher: ORO Editions



Lee Kuan Yew: One Man’s View of the World Lee Kuan Yew SGD37.29 (excl GST) Publisher: Straits Times Press

Born in 1923, Singapore’s former Prime Minister Lee Kuan Yew has spent a lifetime intimately involved in international affairs. Lee presents his views in the book by looking into the future of Singapore – his enduring concern – and by offering the reader a glimpse into his personal life and his view of death. The book is interspersed with a Q&A section in each chapter, gleaned from conversations he had with journalists from The Straits Times.

A review of some of the latest good reads to entertain and stimulate your mind

Squatters into Citizens: The 1961 Bukit Ho Swee Fire and the Making of Modern Singapore Loh Kah Seng

SGD 38.00(excl GST) Publisher: NUS Press


Loh Kah Seng grew up in one-room rental flats in the HDB estate built after the fire. Drawing on oral history interviews, official records and media reports, he describes daily life in squatter communities and how people coped with the hazard posed by fires. The book explores the nature of memory and probes beneath the hard surfaces of modern Singapore to understand the everyday life of the people who live in the city.

Hugh Johnson’s Pocket Wine Book 2014 Hugh Johnson SGD14.85 (excl GST) Publisher: Mitchell Beazley The original and best, Hugh Johnson’s Pocket Wine Book is the ultimate compact guide. It is the key reference for enthusiasts, investors and collectors and this year’s edition boasts up-todate news on more than 6,000 wines, growers and regions, plus invaluable vintage information from experts around the world. A colour supplement focuses on pinot noir, while a new section offers the reader alternative wines to try based on those they already drink. More than 200 of Johnson’s updated favourites are also included.

Parting Glances examines a country undergoing profound development by turning a camera lens on six communities in Singapore that are at the precipice of change. These diverse neighborhoods are revealed through archival images, reflections of residents and merchants, and striking contemporary photographs. From the small rustic island of Pulau Ubin, to a former British air force base, to mainland Singapore’s last remaining kampong (village), a country’s fading heritage is revitalized and curated for both the casual reader and the dedicated historian of Asian cultures.

5 6 7 The Secrets of Happy Families: Improve Your Mornings, Rethink Family Dinner, Fight Smarter, Go Out and Play, and Much More Feiler, Bruce SGD 17.12 Publisher: William Morrow & Co

Bestselling author and New York Times family columnist Bruce Feiler found himself squeezed between caring for aging parents and raising his children. The Secrets of Happy Families is a timely, counter-intuitive book that answers the questions countless parents are asking: How do we manage the chaos of our lives? How do we teach our kids values? How do we make our family happier?

Aunty Lee’s Delights

The Ghost Bride

This delectable and witty mystery introduces Rosie “Aunty” Lee, feisty widow, amateur sleuth, and proprietor of Singapore’s best-loved home-cooking restaurant. Wise, witty, and charming, Aunty Lee’s Delights is a spicy mystery about love, friendship, and food in Singapore, where money flows freely and people of many religions and ethnicities coexist peacefully, but where tensions lurk just below the surface, sometimes with deadly consequences.

Yangsze Choo’s stunning debut, The Ghost Bride, is a startlingly original novel infused with Chinese folklore, romantic intrigue, and unexpected supernatural twists. Reminiscent of Lisa See’s Peony in Love and Amy Tan’s The Bonesetter’s Daughter, The Ghost Bride is a wondrous coming-of-age story and from a remarkable new voice in fiction.

Ovidia Yu SGD 23.00(excl GST) Publisher: HARPERCOLLINS US

Yangsze Choo SGD 19.15(excl GST) Publisher: HARPERCOLLINS US

Written in a charming, accessible style, The Secrets of Happy Families is smart, funny, and fresh, and will forever change how your family lives every day.


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Imperial Golden Cassia is a famous light fermented tea from An Xi of Fu Jian province with a light flowery Osmanthus-like aroma. After serving Queen Elizabeth ll this signature tea during her visit on the 10th of October 1989, Tea Chapter decided to name it “Imperial Golden Cassia”. Definitely a tea fit for the Queen. its health benefits include enhance blood circulation, good skin complexion, and may also prevent cancer Simply answer the survey below and submit to Spring Publishing Pte Ltd, 61 Upper Paya Lebar Road, #05-02A, Tat Wan Building, Singapore 534816

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> Your impression of the cover of the current issue?


> Which of the following sections you least enjoy?

 Really great! I want to purchase it the moment I saw the cover.  It’s not too bad. It’s all right.  I’m pretty neutral towards it.  I don’t think it’s very good, because

FRONT  Joke  Invention  The Bizarre  Diy  Idea  Numbers  Creative Barang  Don’t  Icare  Diagram  Old N Cool  Winner  Chuck Feeney, a philanthropist billionaire


COVER STORY  Oprah Winfrey

_____________________________________________  I hope the cover would feature _____________________________________________ _____________________________________________


> Which of the following sections did you find most enjoyable?

FRONT  Joke  Invention  The Bizarre  Diy  Idea  Numbers  Creative Barang  Don’t  Icare  Diagram  Old N Cool  Winner  Chuck Feeney, a philanthropist billionaire COVER STORY  Oprah Winfrey FEATURE STORY  I Am A Vegetarian

FEATURE STORY  I Am A Vegetarian OTHER FEATURES  Singapore’s First “Blade Runner”  Mushroom beats cancer  Control your hormone  Keeping fit for elderlies around the world  Saliva helps you live longer  Swim in 4 weeks.  Test your degree of ageing  Retirement planning is NOT an option, it a MUST!  Travel in Australia with kangaroos  The best six places to spend retirement life in  art review  book review

Enjoy a Smooth and pleasant journey while travelling around the world! Neobiotics Travel is a proven formula of live probiotics and prebiotics designed to support your digestive health and immunity while you’re on the move. Probiotics are friendly bacteria found in all healthy guts that promote a healthy digestion and support the overall body immunity. Prebiotics are food ingredients that fuel the growth and development of probiotics. Neobiotics Travel helps preserve a healthy layer of probiotics and prebiotics in that intestine to complement the body might not be accustomed to unfamiliar food consumed in foreign environment. Increase your confidence for a safe trip abroad without any discomfort and anxiety – all it takes is just one to two sachets daily.

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OTHER FEATURES  Singapore’s First “Blade Runner”  Mushroom beats cancer  Control your hormone  Keeping fit for elderlies around the world  Saliva helps you live longer  Swim in 4 weeks.  Test your degree of ageing  Retirement planning is NOT an option, it a MUST!  Travel in Australia with kangaroos  The best six places to spend retirement life in  art review  book review






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PRIME - Neobiotics Travel Promotion

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Marital Status _______ Occupation _______________________ Address ________________________________________________________ Tel No ______________________(H/O) ______________________(HP) E-mail ___________________________________________________ How To Win: Fill in your details and mail this coupon to PRIME - Holistic Way Premium Squalene 90’s Promotion, Spring Publishing Pte Ltd, 61 Upper Paya Lebar Road, #05-02A Tat Wan Building, Singapore 534816. Closing date: October 15, 2013. Only one entry per participant; multiple submissions will be disqualified. Only posted entries submitted on original coupons with the correct answer will be accepted. Employees of Spring Publishing Pte Ltd, all sponsors and their advertising agencies are not eligible for entry. Winners will be notified by post. All prizes must be claimed within one month of notification, and are not exchangeable for cash or transferable.Spring Publishing will not be held responsible for late, damaged or lost entries.

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Dental Health

FEATURE Dental Health

The audience learnt about the different types of braces available, such as metal braces, ceramic braces and self-ligating braces. Dr Eugene Chan also shared in detail on Invisalign®, which are clear, removable aligners that move your teeth, without anyone knowing. Over 2,000,000 patients worldwide have opted for Invisalign® and it has been proven effective in both clinical research and private practice.


Dr Helena Lee, Periodontist (specialist in treatment of gums), believes that the mouth is a window to your health. Her presentation educated the audience on how the state of your oral health can offer your dentists an insight to the general state of your overall health. Studies have shown a close correlation between your oral health and general well-being, such as diabetes, heart disease or premature birth.

013 Specialist Dental Group® (SDG) hosted a very successful event at its bi­annual flagship dental seminar with Channel NewsAsia (CNA) last Saturday, August 31, 2013 at Conrad Centennial Hotel. The event saw a great turnout with 500 members of the public who spent a fruitful Saturday afternoon learning more about dental health. Five dental specialists from the multi-­specialty dental practice, based at the Mount Elizabeth Medical Centre and Gleneagles Medical Centre, covered various dental specialty topics from Invisalign® (clear aligners to straighten teeth) & Braces, Systemic Health and Gum Disease, Dental Implants for denture wearers, streamlined dental implant procedure for edentulous patients (no teeth) using the All­on-­ 4TM Dental Implant procedure, to how SDG can help one restore functional teeth with a beautiful smile.


The seminar was a great opportunity for SDG dental specialists to share vital knowledge on the relationship between overall wellbeing and oral health, where the public picked up useful tips on proper home care and the importance of doing routine dental check-­ups. Based on the feedback obtained from seminar attendees, many found the information comprehensive and helpful in understanding the latest updates in dentistry, and how they can benefit from efficient dental solutions through the advancements in technology.

After a short refreshment break, Dr Neo Tee Khin, Prosthodontist (specialist in replacement of teeth) took over the stage and injected humour into his presentation, showing funny videos on dentures that cracked the audience up. Dr Neo’s presentation shared options on dental implant treatments for denture wearers. Those with one missing tooth, multiple missing teeth or even those without a full arch of their teeth can have their teeth replaced with dental implants which look, feel and function like the real teeth. There are a few dental implant treatments such as conventional dental implant treatment, Instant ImplantsTM Procedure, NobelGuide Teeth-in-an-Hour Procedure and All-on-4 Dental Implant Procedure.



Dr Eugene Chan, Orthodontist (specialist in alignment of teeth), started off the seminar by acknowledging that everyone wants a beautiful smile. He highlighted key considerations to think about when straightening crooked or protruding teeth, and when closing the gaps between teeth.

Text: Chen Xushuang




the whole jaw of teeth) and very little bone to have their teeth replaced on the same day without having to go through the downtime of bone grafting.

WHEN DENTAL AESTHETICS MEETS FUNCTION A/Professor Ansgar Cheng (specialist in replacement of teeth) closed the seminar by sharing some life-changing dentistry stories that the team of dental specialists in SDG has performed.

ABOUT SPECIALIST  DENTAL  GROUP® Specialist Dental Group (SDG) was the Recipient of “Best Healthcare Experience” at the Singapore Experience Awards 2012 and was a Winner, Promising Brands at the Singapore Prestige Brand Award 2011. Founded in 1979 by the late Dr Henry Lee who placed the first dental implants in Singapore more than 30 years ago, SDG’s signature services include dental implants, braces/ Invisalign, gum treatment, wisdom tooth surgery, jaw surgery and children’s dentistry. The Group has 11 dental specialists with over 200 years of collective experience. SDG has clinics at two locations, Mount Elizabeth Medical Centre and Gleneagles Medical Centre.

Next was Dr Ho Kok Sen (specialist in oral & maxillofacial surgery), who presented to the audience on the latest, streamlined and cost-efficient dental implant procedure, the Allon-4TM Dental Implant procedure. The All-on-4 Dental Implant procedure allows patients with fully edentulous jaws (missing

For more information, visit




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Christmas at TANGS TANGS introduces a new selection of home and kitchen lifestyle brands just in time for the coming Christmas. Discover colourful and fun home ware from PiP Studio, modern oriental home objects from JIA Inc, contemporary kitchenware from Riess, coffee-grinder and cookware from Zassenhaus, stylish cheese tools from Boska and opulent bed sheets from Schlossberg. The wide selection of fabrics and linens, including cushions, curtains, throws and bedspreads are sure to inspire joy and happiness this season as one spruces up the home in Christmas spirit.

The Art of Collecting, Masterpieces from the Pinacothèque de Paris This special pop-up exhibition will uncover over 500 years of art history through the presentation of a careful selection of 19 masterpieces by world famous artists including Botticelli, Rembrandt, Van Dyck, Monet, Modigliani, Picasso and Chu Teh Chun. A showcase of this stature, with 19 highly valuable works collectively presented in one room in Singapore, is unprecedented. The Art of Collecting, Masterpieces from the Pinacothèque de Paris” will run from 14th September to 31st December 2013 at Fort Canning Centre.

Price: S$7-S$15 (depending on concessions)


Philips VisaPure facial cleansing device Philips VisaPure provides a gentle, thorough cleansing for the face and décolletage, revitalizing the skin to swiftly reveal a more radiant complexion. The fully waterproof Philips VisaPure is the only cleansing system in the world that features ‘Dual Motion’ technology, and can be used in the shower for true convenience. It creates a comfortable massaging effect that improves microcirculation beneath the skin’s surface to bring out the skin’s natural radiance. Price: S$229


Samsung New Smart Oven Meal planning for the family is easier with the Smart Oven as Raw Ingredient Cooking technology identifies a food’s surface temperature – whether frozen, chilled or fresh – and the Smart Oven cooks any dish at the appropriate temperature, eliminating over- or under-cooked meals. The Smart Oven also makes preparing meals from scratch a breeze with preprogrammed recipes and a yogurt maker mode, removing the need for a separate device to whip up healthy yogurt for breakfast, dinner or dessert. Slim Fry technology prepares crisp meals without the use of additional oil, eliminating excess fat – the Smart Oven combines a grill with warm air circulation to envelop foods, allowing them to become crispy inside and out. Price: S$649



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te Privaings viewn be ca ged arran





Xperia Z The elegant, waterproof 5” Xperia Z1 is the latest addition to Sony’s premium Z series of products and brings Sony’s proven world-class technologies to the smartphone like never before. Xperia Z1 features Sony’s award-winning ‘G Lens’ with a 27mm wide angle and bright F2.0 aperture, custom made large 1/2.3-type CMOS image sensor Exmor RS for mobile with 20.7MP and a BIONZ for mobile image processing engine. Price: S$998


BRAND’S® InnerShine® RubyCollagen Essence BRAND’S® InnerShine® RubyCollagen Essence is a range of premium oral beauty supplements that supply skin with RubySignature™, a proprietary formula comprised of a precious blend of micro-collagen and Astaxanthin. RubySignature™ guards against collagen loss while supporting microcirculation, enhancing the effective delivery of collagen and other essential nutrients to skin cells for healthy and younger-looking skin.

Price: (50ml x 10): S$57

Cacao7 skinny chocolate Cacao7 skinny chocolate is packed with slimming herbs recommended by famed American-Turkish cardiothoracic surgeon Dr Mehmet Oz, host of The Dr. Oz Show. The herbs include Green Coffee and Garcinia Cambogia. Apart from these, Megan Lin, the owner of Cacao7 also included spicy Cayenne Pepper. All of these ingredients improve the body’s natural fat burning ability and prevent fat absorption. Cacao7 dark chocolates are made with organic Ecuadorian Arriba Nacional cacao and patented all-natural, low-GI, low-carb, low-calorie sweetener (Whey Low). No artificial sweeteners are used to keep the taste as natural as possible. Price: S$5 (per bar)


Fluimucil Fluimucil, which is an anti-mucolytic agent, provides relief and gives a supporting boost to your immune system. Phlegm, a breeding ground for bacteria in the lungs, is caused by infections, allergies and the inhalation of irritants. Fluimucil breaks down the bonds in phlegm, making it easier for sufferers to clear their lungs and breathe effortlessly. The active ingredient in Fluimucil is N-acetylcysteine, a compound that confers antioxidant effects, reducing free radicals and thereby strengthening the immune system. Price: S$13.80/box (10 tablets) for adults S$18.55/box (30 tablets) for children *Fluimucil is available at all retail outlets with a pharmacist, and in most doctor’s clinics and hospitals.


Prime Oct/Nov 2013  
Prime Oct/Nov 2013  

Prime is an English magazine in Singapore, published by Spring Publishing Pte. Ltd. It is the first bimonthly English lifestyle magazine tar...