NOV−DEC 2015 Changi General H o spi t al Magazine

中文由第26页起

A H E A LT H I E R , H A P P I E R L I F E

SPIRITUALITY AND YOUR HEALTH Benefits and drawbacks of spiritual practices

VESSELS IN DISTRESS Lifestyle habits to help keep your legs in top form

GO EASY ON THE SUGAR Tips on healthy eating during the holiday season

Find out what’s cookin’ in the Dietetic and Food Services kitchens

CGH’S VERY OWN

CHEFMASTER

A Note fr om the Editor In the spirit of introspection as Caring draws to its last issue for the year, we

take a look at how spirituality can affect your health (page 4). And as we nourish our minds through spirituality, we maintain our physical

health through food and exercise. Start the holiday eating season right by being mindful of your sugar and salt intake (page 2), and don't forget to keep moving – treat your body, especially your legs, well! Get some handy lifestyle tips to keep your legs in top form (page 16).

Speaking of gastronomical pursuits amidst the coming festivities, this issue puts a spotlight on Daniel Yeo, our resident executive chef, who cooks up a storm in our kitchens to keep our staff and patients well fed (page 8).

We wish you an advanced Merry Christmas and a happy New Year! See you in 2016!

EDITOR’S NOTE

Jason Woo Editor

Supervising EditorLim Ee GuanEditor Jason WooContributorsElizabeth Soh Elena OwyongTranslators Yip Laimei Elena Owyong Madeline HuangPhotographer Bobby OhDesign & Production Publicitas PublishingEmail: pp.asia@publicitas.comMedia Specialist: Merlyn Hor Email: merlyn.hor@publicitas.com Materials: Doreen Lau Email: doreen.lau@publicitas.com

Go Green!This publication was printed on paper produced by an environmentally friendly mill and pulp obtained from sustainable forests.

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CONTENTSISSUE 139

NOV – DEC 2015

02 GO EASY ON THAT SUGAR Tips on how to maintain

a healthy holiday diet

04 SPIRITUALITY AND YOUR HEALTH Spiritual practices can play a part in your well-being

08 SUGAR, SPICE AND EVERYTHING NICE

Meet the top chef of CGH

14 WHEN WE STOP MOVIN’, MOVIN’… What happens to our bodies after an extended time of inactivity

16 VESSELS IN DISTRESS Lifestyle habits to help keep

your legs in top form

18 THE INFORMATION SUPERHIGHWAY

Introducing the Medical Device Integration system

20 WHEN YOU WISH… UPON A TREE

A newly launched Adopt-A-Wish programme

22 YOUR SAY

23 SUBSCRIBE TO CARING

25 HEALTHY EATS Avocado skewered prawns

26 少糖的佳节 在欢庆节日之余，《关怀》提点

您如何吃的健康

28 灵性思维与您的健康 看看灵性实践如何增强您的心

理和生理健康

32 酸甜苦辣他都爱 一睹樟宜综合医院顶尖主厨

的风采

36 圆他一个心愿 了解新计划“收养一个心愿”

的推出

40 吃出健康 鳄梨虾仁串

Feedback 1800 850 2823

04 28

20 36 18 38

08 32

2 N O V – D E C 2 01 5 C A R I N G

SUGARWhilst it is the season to be jolly, there is no reason to go heavy on the sugar, especially

if you or one of your loved ones is a diabetic. Caring takes you through

eating healthily this holiday

GO EASY ON THAT

papaya or 10 small grapes. One serving of vegetables is 100g of cooked vegetables or 150g of raw ones if you prefer salads.

Wholegrain foods such as whole-wheat bread, oats, chapati, brown rice and whole-wheat biscuits also act as good supplements to your festive diet.

3 EAT LESS FATTY AND OILY FOODS It might be hard to do during the holidays

but do try and limit oily and fatty foods, especially those with saturated and trans fats. Foods with saturated fats such as butter, lard, ghee and animal skins (we all know that fried chicken skin is irresistible!), while foods with trans fat such as deep fried food and baked goods should be taken with moderation. Too much of such foods will increase the risks of fat depositing in your blood vessels, which can lead to heart diseases and stroke.

Instead, choose healthier fat sources such as polyunsaturated or monounsaturated fat – go for food prepared in sunflower, canola, sesame, peanut or olive oils.

4USE LESS SALT High salt intake is associated with

high blood pressure, which may lead to an increased risk of developing into kidney diseases, strokes and heart problems. Do take note of high salt intake during the holiday season by limiting the consumption of processed foods such as fish balls, ham, hotdogs and canned products.

Instead you can spice up your meals in other ways by adding natural herbs and spices like ginger, garlic, onions, chilli and assorted peppers rather than adding more

salt for flavour.The holiday season can be a joyous

and delicious period of the year, but the key to fully enjoy this time is moderation. Avoid excesses and you will be in the pink of health, which translates to less time with the doctors

and more time with your family, friends and loved ones.

Caring wishes you, our readers, an advanced season’s greetings and happy holidays!

This article is adapted from the brochure “Your Guide to Healthy Eating for Managing Diabetes”, produced by CGH dietitians.

To put it simply, diabetes is a condition where the blood sugar level in our body is higher than normal, and

when insulin (a hormone produced by the pancreas to regulate blood sugar level) production is low, impaired or not being used effectively.

There are two types of diabetes – Types 1 and 2. The former is when the pancreas produces little or no insulin and occurs commonly in children or young adults. The latter involves the body not being able to use the insulin effectively. This is commonly hereditary and occurs in adulthood or overweight individuals.

Keeping good control over blood sugar levels goes a long way in helping to prevent damage to the blood vessels in your heart, eyes, kidneys and assorted nerves. Blood vessel damage can lead to heart diseases, numbness of limbs, kidney failure and even blindness.

Proper management of diabetic conditions includes a variety of measures such as regular exercise and the taking of prescribed medicines. However, one of the biggest contributors to conditions spiralling out of control is diet. Here are some tips that will put you in good stead during the end of the year, when holiday festivities tend to make us throw caution to the wind in terms of dietary behaviours.

1 HAVE REGULAR MEALS AT SIMILAR TIMINGS

Doing so will provide a regular and constant amount of sugar from your food, and reduce fluctuations in blood sugar level. This is very important for those on medications or insulin therapy, to allow the action of the medication or insulin to match food intake, thereby preventing hypoglycemia or low blood sugar.

2 EAT MORE FIBRE Fibre is good; fibre is life. We

all know that fibre helps with bowel movements, but did you know that fibre also plays an important role in slowing down the rate at which sugar is released into the bloodstream?

It is always a good idea to include at least two servings of fruit and vegetables daily. One serving of fruit can be as simple as one small apple, a wedge of

FEATUREHEALTH NOTES

4 N O V – D E C 2 01 5 C A R I N G

Margaret is in her early 60s. She was initially seeing me for depression and anxiety, which have resulted from

years of suffering from chronic lower back pain. Despite several corrective surgeries and physiotherapy sessions, she still found that her pain did not completely go away. As a result, she started to feel depressed, helpless and angry.

“It’s not fair! This is not what I wanted for my retirement,” she would repeatedly say in our sessions.

We tried various psychological methods to further help her reduce her pain sensations. Unfortunately, their effects did not last very long (or as she was prone to saying, “It’s not working!”). At our wits’ end and sitting in silence during one session, Margaret spontaneously brought up something that surprised me. By the look on her face, she was just as surprised.

She said, “I need to pray now.” I encouraged her to do so in whatever way was best for her. Margaret spent the next 20 minutes bowed in prayer, her lips occasionally moving.

When she finished and opened her eyes, she smiled for the

first time since I started working with her. “That felt right! It was what I needed at that moment.” She proceeded to tell me how she only just now remembered praying when she was feeling lost as a teenager, and how that had somehow helped her through difficult times. Taking her cue, I suggested that she might want to set aside time daily to pray.

Over the next few sessions, while Margaret’s pain did not change, her mood improved quite a lot. She would say things such as, “I think I’m given this pain for a reason.” Or “when I’m praying, the pain hardly touches me.” Or “I get a sense, once

in a while, that I’m bigger than the pain, and bigger than just my body.” Or “I pray when I do the physiotherapy exercises, and I realise that these exercises are meant to strengthen the temple that is my body.”

She would regularly start our sessions with a period of prayer. She also felt moved to start volunteering with other chronic pain sufferers. As she said it: “It’s like I’m being made an example for others on how you can have pain but still live a wonderful life. I need to show them that.” Gradually, I witnessed her

HEALTH NOTES MENTAL WELLNESS

SPIRITUALITY AND YOUR

Text by Dr Tan Wee Chong, Senior Clinical Psychologist

Spiritual practices can play an important part in your mental and physical well-being

HEALTH

6 N O V – D E C 2 01 5 C A R I N G

transformation from a woman consumed by hopelessness and fear into one who is at peace with her condition. Her anxiety and depression alleviated and she was able to end therapy with me on a positive note.

LOOKING BEYOND OURSELVES Margaret’s story is fairly common and speaks to the importance of spirituality in helping us cope with physical and mental health problems. In this case, spirituality refers broadly to a sense of being aware of and connected to something larger than ourselves. It transcends religion, which is concerned with specific prescribed beliefs and practices.

Spirituality is deeply personal, so each person’s sense of something larger than themselves is unique. For some, it could be a connection to what they think of as God. To others, it is nature or their community. To yet another person, it could be awareness of the Tao, Atman, Allah and so forth. It is our own way of finding meaning and purpose in our lives, as well as our place in the world. Similarly, spiritual practices are unique to each person and might not follow any religiously prescribed activities.

WHAT DOES THE RESEARCH SAY ABOUT SPIRITUALITY AND HEALTH? More and more, research in various healthcare fields has shown that having a sense of spirituality and regular spiritual practices are beneficial for both physical and mental health problems. For instance, studies have shown that spiritual activities are related to better-functioning immune systems, lower blood pressure and cholesterol, reduction in chronic pain, and even longer lifespans. Other studies have also found that spiritual practices are associated with lowered suicide rates, less anxiety and depression, a greater sense of well-being, hope and optimism, and greater marital satisfaction.

There are many reasons why spirituality has this effect on both physical and mental health. Spiritual practices can serve as coping strategies against stress. They can also relax our nervous systems, and they can give us a more adaptive perspective of our stressors. Moreover, they can motivate us to engage in healthy behaviours, which could in turn improve both our physical condition and mental state.

However, there are also professionals who caution against the negative effects of spirituality on both physical and mental health problems. For instance, spiritual

struggles can happen when a person tries to make sense of his stressors or chronic illness from a spiritual perspective but is ultimately unable to do so. This could result in greater distress than the original stressor or chronic illness. In addition, beliefs that arise from some spiritual practices could result in destructive health practices. For instance, if a person fervently believes in a spiritual cure for his diabetes, he might be less inclined to take his diabetic medication, follow a diet plan or even forgo consulting medical professionals altogether.

Everyone can practise spirituality in moderation and use it as part of our overall programme to staying mentally and physically healthy

Dr Tan Wee Chong is an Australian-registered clinical psychologist of CGH’s Health Wellness Programme. He holds a professional doctorate in clinical psychology and has worked extensively in the mental health, forensics and healthcare fields in Singapore and Sydney. He has provided psychological assessment and psychotherapy for persons with various mental illnesses and dementia as well as those suffering from health-related issues such as chronic pain, sleep disorders, HIV and IBS. Dr Tan is also experienced in developing community mental health programmes.

EXERCISE 1: GIVE YOUR TIME TO OTHERS

Next time you are talking with someone, turn off your electronic devices and really listen to them. Show interest in what they are saying.

Ask them questions about what they are talking about, and try to put yourself in their shoes. Fully give your time to this person. Next time you are doing something with

someone, give your attention fully to doing this activity with them. For example, if you are playing a game, give your full attention to the

game and the other person.

EXERCISE 2:

PRACTISE GENEROSITY AND ACTS OF KINDNESS

In your daily life, consider what small things you can give to people you encounter. What

you give does not have to be big or even material. What is important is that you give genuinely from your heart, not because it would somehow benefit you. Try to give

without expecting any repayment or conditions if you can.

These acts of generosity can be giving a coin to the needy, volunteer work, paying for the

coffee of the person behind you in the queue, helping someone up the bus, giving a smile to the cashier at 7-Eleven, holding the door open

for someone, picking up litter and so forth. Think of how else you can be generous to

someone else, for the sake of being generous!

These two exercises are simple to do but their effects can be profound. Research about

genuine acts of generosity has found that people who engage in them regularly tend to have better heart health and less likelihood of

being depressed.

SOME SPIRITUAL PRACTICES YOU CAN TRY

Here is a set of spiritual practices that could benefit you

HEALTH NOTES MENTAL WELLNESS

REMEMBER – SPIRITUALITY IS PART OF OUR WHOLE PERSON With such conflicting information about the benefits and perils of spirituality, how can we make spirituality work for us? The answer lies in understanding that our sense of what is spiritual is only part of our whole being. By itself, spirituality cannot solve all our physical and mental health problems.

Take Margaret, for example. She still practised her physiotherapy exercises, engaged in therapy with me, and took her medication. Prayer is only one part of her whole coping approach. With this understanding, we can practise spirituality in moderation and use it as part of our overall programme to staying mentally and physically healthy. Besides spiritual activities, what other things do you do in your life to stay healthy?

Executive chef Daniel Yeo is all smiles overseeing the hustle and bustle of the Dietetic and Food Services (DFS) kitchens

8 N O V – D E C 2 0 1 5 C A R I N G

FEATURE

Text & photos by Jason Woo, Editor

Meet the executive chef of CGH and find out what’s cookin’ in the DFS kitchens

AND EVERYTHING NICE

SUGAR,

SPICE

COVER STORY

He might wear white, but make no mistake – he’s not a doctor. And though the fruit of his work will have noticeable benefits to one’s tummy, he is no gastrointestinal specialist either. In fact,

if our executive chef, Daniel Yeo, has a say, he would call himself a specialist of the gastronomical kind.

Step into the kitchens located at the Dietetic and Food Services (DFS), and you will find Daniel hurrying about in the hustle and bustle of clanging woks, sizzling pans and swishing knives. Together with his able crew of over 50 staff, he ensures that the meals for the patients, visitors and staff of CGH are prepared in accordance to the high standards that have become his hallmark since he joined the hospital almost a decade ago. We recently caught up with the resident culinary expert.

1 0 N O V – D E C 2 01 5 C A R I N G

the local papers. At the event, I also received the Best Chinese Cuisine award.

Tell us more about your businesses, and how did you end up cooking for a hospital? I ran a seafront restaurant serving seafood at Changi Beach Club during the early 2000s, but I had to wind it down due to the SARS outbreak, which affected many other businesses as well. Now, people always ask me if I ever intend to strike out on my own again. I have frankly not given much thought to it as I’m pretty happy where I am now, and of course the business landscape now is very different from the one I was in over a decade ago. The competition is just so very intense. I am a culinary enthusiast first, chef second, and I worry that my passion might be doused if I go back into the restaurant business and have to worry about bottom lines.

As for why I chose to join a healthcare organisation instead of sticking with the other private companies, it was because I wanted to try working in a new sector. The differences were pretty appealing to me, and I was up for a challenge. Before, when I was working in the kitchens of clubs and hotels, I could

work with all kinds of expensive, luxurious ingredients. I knew in a

hospital setting, I would have to modify my past and current recipes a lot in order to have them work with healthier but by no means cheaper ingredients – and all the while ensuring that they taste good! You know what they say about bland hospital food? Fortunately for me, the feedback I have received over the decade of working at CGH has been very kind.

Hi Daniel! How about telling the readers a little more about yourself? I have been working in CGH for more than 10 years since I joined in March 2005. Currently I serve the hospital as an executive chef. Together with the help of two sous chefs, one junior sous chef and many dietetic assistants, I oversee the entire operation of the kitchens amidst a wide range of other duties and responsibilities. I am also assisted by over 50 other cooks and support staff to churn out an average of 3,000 meals every day for everyone from patients to the kids at CGH’s childcare centre!

However, I think the most important aspect of my job is to ensure the quality of our culinary output is kept at a very high level, so that whoever eats our food can be assured of a healthy and nutritious experience.

When I have the time, I sit down and continuously pore over our current menu, seeking to make sure that we use only the healthiest alternatives in terms of ingredients and cooking methods. I also help look into matters pertaining to kitchen sanitation, cleanliness and safety.

I always knew I wanted to be in the F&B line. Since I was young, my aspiration was to lead a “kitchen brigade” to prepare and cook savoury and wholesome meals for whichever clientele I was serving. I guess I am living the dream, having some 30 years’ experience in the industry!

You have a pretty illustrious work history prior to joining CGH. I even heard that you were once a proprietor of a restaurant! Is that true?[Laughs] Who did you hear this from? Well, it’s true, I did own a business or two before I came to CGH. I ran a restaurant between 2001 and 2004. It was a time when I picked up a lot of useful skills that I’ve carried with me till this day.

Before that I was also working in the kitchens of various hotels and clubs such as the Pines Club – now called The Pines – located near Orchard Road, Plaza Hotel and the now-defunct Boulevard Hotel. During my time at Boulevard Hotel, I was chosen to fly to Poland for two weeks for an event to promote Chinese cuisine. It was a very successful work trip that saw the event being covered in

“We work hard to ensure the quality of our culinary output is kept at a very high level, so that whoever eats our food can be assured of a healthy and nutritious experience”

OPPOSITE PAGE (Top): Chef Daniel doing a stock take in the dry room at DFS (Below): A lighthearted moment in the kitchen – more than 50 cooks assist Chef Daniel to churn out about 3,000 meals every day at CGH

COVER STORY

1 2 N O V – D E C 2 01 5 C A R I N G

BELOW: Chef Daniel goes over the day’s menu with one of his DFS kitchen staff

“Working with Mr KF Seetoh of Makansutra fame was very memorable for me” — Chef Daniel Yeo

What are some of your proudest achievements during the last decade with CGH? I guess one of the highlights of my career with CGH was winning the SingHealth GCEO Excellence Award for Outstanding Ancillary Staff in 2011. I also won the Silver award in the Eastern Health Alliance’s Caring Awards in 2014.

Besides awards, I also had the pleasure and honour to participate in and subsequently publish a recipe book, entitled A Cookbook for Diabetics. I worked closely with my dietitians and colleagues to produce this book. I also contributed recipes to the book Sensational Confessions, which saw me working with Mr KF Seetoh of Makansutra fame. That was very memorable for me.

Would I develop more recipes again? I am definitely not closing any doors, but a lot will have to depend on timing. My schedule can be hectic and developing new recipes requires working closely with the dietitians

and other chefs in my department. This process can be lengthy but I welcome the challenge. Perhaps my next book can include recipes for those with heart diseases.

Besides working in the kitchens at CGH, what other projects are you currently involved in? I think it’s great that you asked me this because most people I meet think I only cook, design recipes and oversee the staff at DFS. This is not entirely true, especially at CGH, which has given me ample room and opportunities to grow and develop.

I conduct cooking classes and demonstrations once every six months at the CGH kitchen, but by the end of the year, I will be able to do so at the Integrated Building’s demonstration kitchen – called The Nutrition Lab – at level two. It’s a wonderful environment where I hope to teach our caregivers and patients on the kinds of dishes that they can prepare at home that are both nutritious and simple to cook.

Part of the plan entails organising culinary courses as well.

At the moment, I am working with other colleagues on the partial cook-chill production kitchen to be launched in 2016. It will enable us to produce dishes of an even more consistent and controlled quality for patients, staff and visitors. Watch this space for more details!

After so many years of cooking experience under your belt, what are the kinds of dishes that are your forte? And when you’re not cooking, what are your hobbies? My culinary strengths lie in preparing Asian, Thai and Singaporean cuisines. In the past five to eight years, I have also developed a keen sense for adding healthy and tasty twists to these dishes.

When I step out of my kitchens, I try not to think so much about work, and I value the time that I get to spend with my family. After all, my family and the ties we share are indeed the spice of my life.

COVER STORY

We go right into the kitchens of the Dietetic and Food Services (DFS) and clue you in on just how the many delicious dishes of CGH are prepared daily and the journey they take before landing onto your platter.

GETTING FOOD ONTO YOUR TABLE

01 When supplies arrive at CGH, they are immediately stored in either dry rooms or…

02 … the freezers, depending on the kind of foods.

03 There are also specific freezers that store particular foods, for easy accessibility.

04 Once an item is taken out of the freezers or storage, it is immediately worked on by the kitchen crew.

05 Cooking is done in a way that locks in nutrients and freshness. When the dishes are ready, they are prepped to be served. In this case, porridge is on the menu.

06 Side dishes are kept warmed in warmers prior to being served.

07 Kitchen staff load a food cabinet with ready trays of food.

08 CGH also boasts a pastry section where freshly baked goods are prepared and stored.

09 When used dishes, utensils and trays return to the kitchens, they are immediately washed and dried…

10 … ready for the next meal service!

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What happens to our bodies after an extended time of inactivity

1 4 N O V – D E C 2 01 5 C A R I N G

Text by Jason Woo, Editor

We have all heard that exercise is good for us. It keeps us healthy and in shape, lets us sleep better and,

in turn, makes us more alert and improves our mood, amongst other kinds of benefits. But what really happens if we are forced to take a break from exercise? What do our bodies really go through during extended periods of inactivity? ENDURANCE VERSUS RESISTANCE For many people, exercise can take many forms – from a short brisk walk to intense workouts at the gym. However, there are broadly two categories of exercise, namely aerobic (endurance) and strengthening or resistance-based exercises. Aerobic or endurance exercises such as running, cycling or brisk walking benefit a person’s overall health as they can improve heart health and circulation. Resistance exercises such as weightlifting improve cardiovascular health, strength and other health parameters.

When one engages in regular endurance exercise, four benefits can be observed:1) An increased ability of the heart to

pump blood 2) The blood vessels become more efficient

in sending blood to where it is needed 3) The number of the vessels that deliver

oxygen and “food” to the muscles is increased

4) An increased size and number of mitochondria, which are the “batteries” of our cells as they provide them with energy for their functions

In essence, when one exercises more and more, the body will experience a heightened efficiency in the use of oxygen as well as nutrients, and that is how one feels “healthier” or gets that proverbial glow.

STOPPING EXERCISE FOR TOO LONG Some individuals who used to exercise regularly may experience periods of inactivity due to injuries, stressful work schedules or the lack of motivation. A common term for such a group of people is “apparently healthy but deconditioned individuals”.

A person who used to run five kilometers in 20 minutes will find that their timings slow by approximately 10 seconds in just a week of inactivity. After two weeks, regular runners may begin to experience a reduction in muscle power and be slower by one minute in their run times. With between 14 to 30 days’ of inactivity, a 12 per cent reduction in performance and a noticeable decrease of muscle power can be seen.

When one stops exercising, aerobic fitness is among the first things to go. Physical inactivity begins to produce its negative effects very quickly, especially for the elderly.

“The elderly can decondition very quickly,” says Dr Cindy Lin, Senior Staff Registrar at the Changi Sports Medicine Centre. “Even after just a few days on bed rest, they can

WHEN WE STOP MOVIN’, MOVIN’…

FEATUREFEATURE

have significant functional declines such as going from being fully independent to not being able to walk without assistance, or requiring a wheelchair for mobility and needing assistance with activities of daily living. The high likelihood of deconditioning from a sedentary lifestyle in the elderly makes it even more important that they stay physically active on a regular basis, so they don’t lose their physical capabilities that keep them happy, active and involved in life.”

IMPORTANT TO REMAIN ACTIVE Despite the positive mental and physical benefits of exercise, long-term adherence to exercise programmes remain challenging, as an estimate of only 50 per cent of all persons who begin an exercise programme will continue the habit for more than six months.

It is common knowledge that a sedentary lifestyle can lead to many problems such as

diabetes, heart diseases, and problems with joints and ligaments, not to mention weight gain. There are also the psychological effects of physical inactivity to consider – a lack of exercise has been shown to be associated with depression and lower self-esteem.

Part of that has to do with blood flow (again, oxygen) to the brain, as more oxygen equals better brain function. Furthermore, exercise is actually a form of stress – but a good, controlled one – that is used to train your body to handle increased oxygen demand as well as increased levels of stress hormones such as norepinephrine. By exercising, you desensitise the norepinephrine receptors, which means that it will take higher concentrations of these hormones to feel stressed. Hence, it is very important to stay physically active, even for individuals who might have been off rigourous training programmes for varied reasons.

Alternative activities that are of a lower intensity such as riding a stationary bicycle, elliptical or rower can help the body maintain some level of fitness. These lower-intensity activities give the muscles a different kind of break but one that will not cause them to lose that much aerobic fitness.

To get a full assessment of your fitness and the level of intensity that you should undergo for maximum

results when exercising, please consult your doctor or trainer.

PHYSICAL INACTIVITY PRODUCES ITS NEGATIVE EFFECTS VERY QUICKLY

Text by Ming E Wong

The blood vessels in the legs end up doing a lot of hard work – so be nice to your legs and feet!

1 6 N O V – D E C 2 01 5 C A R I N G

The heart may be the engine of the body, but our blood vessels are the turbines that power it – ferrying an

incredible 7,000 litres of blood throughout our body every day.

The hardest work is performed by the vessels in our legs – they have to work against the pull of gravity. Our calf muscles are like pumps pushing the blood upwards toward our heart. If the muscle pumps no longer work properly, the blood is likely to collect in our legs.

Many people do not even notice their veins are acting up until they feel pain or see some purplish veins or ankle swelling. This is more evident in the evenings at the end of a long day, so people often put it down to tiredness, which might be the case as well. Usually the veins get some relief while we sleep, but if leg pains or cramps persist or if you have chronic leg fatigue, then you should do something about it.

Other symptoms include spider veins or varicose veins, swelling (technically known as oedema) and excessive accumulation of fluid in the tissues. Besides painful spasmodic cramps, vein infections, tiny blood clots, thrombosis, coagulation or pulmonary embolism may also result.

Vein problems are quite frequent in Singapore. Sometimes there are genetic factors, but hormonal factors, age and

lifestyle often come into play. Ask yourself if you smoke, are desk-bound for many hours a day or are overweight. If your answer is “yes”, they may be part of the reason for your painful, tired legs.

Here are some lifestyle habits to help keep your legs in top form:

Move it or lose it Sports such as swimming and bicycling – but also stretching, walking, yoga or even housework – keep you moving, which is good for the body. However, when doing housework, do beware of prolonged ironing, which moves the arms but not the feet.

Prolonged sitting is perhaps the new “smoking” of our time: not only is it dangerous for your health, but it can also create a rift in your social landscape by reducing interpersonal interactions. So do not just email, Skype or put in too much face-time at your screen: take breaks to stretch your legs and walk over to your colleagues – mingle!

IN DISTRESS VESSELS

The information above should not be used as an alternative to medical advice from a professional healthcare provider. If you are suffering from any prolonged or unusual leg pain, please consult your doctor or other healthcare professional.

FEATUREFEATURE

Practise proper posture Some may find it more comfortable to cross their legs when sitting, but a better position is to sit with both feet resting flat on the ground, with thighs and calves at a right angle to each other.

You can exercise your feet even while sitting and engaged in activities such as clearing your emails, taking calls or attending meetings. Roll your feet forwards and backwards, toward the toes and then back to raise on heels. If you have the space, stretch one leg forward while sitting and draw increasingly larger circles with it, first in one direction, then the other. Repeat with the other leg.

Do standing leg exercises Stand with legs slightly apart and stretch your arms horizontally in front of you. Go on your haunches into a stooping position and hold for a few seconds. Then return to original position and repeat. Or hold the stork position: lift your knees to 90 degrees and stand on one foot. Remember to keep your back straight.

Watch the weight Your extra kilos are a burden on your hips

and legs. Not only will you take longer to recover from a sprain, fall or

fracture, you are also less likely to move during sleep, which creates another set of problems.

Keep hydrated We need at least one to two litres of water a day to help keep our blood diluted and our body functioning smoothly.

Wear feet-friendly shoes Wearing high heels over an extended time can give rise to abnormal arches of the feet, which can affect blood circulation. Choose flexible soles that support the muscles in your feet for better foot health.

Get your feet wetNo, we do not just mean during a shower, but treat them to footbaths – alternate soaking your feet in warm and cold water, ending with cold. This external stimulation will aid in blood flow. Go easy on the hot baths and saunas – heat causes swelling in your feet. Put your feet up You can do this when you watch TV or read. At night, sleep with your feet on a pillow higher than your head. Think of your body in bed as a slightly wider “V”.

Dress sensibly We have all heard by now of the woman whose skinny jeans landed her in hospital for a couple of days. She reportedly spent hours squatting to do some packing and as a result, her blood vessels and nerves were compressed. Usually, muscles can expand to compensate for the swelling, but the jeans were so tight that the muscles expanded inwards and she lost circulation in her lower legs. Do not be a fashion victim.

Use compression hosiery Compression hosiery are finely woven stockings with maximum compression at the ankle that gradually decreases up the leg. They also create a massaging effect as you move. If you spend a lot of time on your feet or are taking a long-distance flight, compression hosiery can help to prevent deep vein thrombosis. Such hosiery can be found at pharmacies and even come in fashionable colours.

Play “footsie” Sit on a stool or low chair and attempt to turn the page of a newspaper on the floor with your toes/foot. You can also try crunching or uncrunching a piece of paper or simply tearing it up with your feet. The point is to keep your toes nimble.

DON’T PUT IN TOO MUCH FACE-TIME AT YOUR SCREEN: REMEMBER TO TAKE BREAKS TO STRETCH YOUR LEGS

Ming E Wong is a guidebook and textbook author and freelance writer. An avid traveller and football fan, she believes that passion and enthusiasm for one’s work, interests and relationships keep us healthy, as does drinking freshly squeezed lemon juice mixed with warm water and honey every morning. .

Thanks to the Medical Device Integration system, CGH doctors and nurses will now enjoy access to a plethora of patient information at a press of a button

1 8 N O V – D E C 2 01 5 C A R I N G

THE INFORMATION

SUPERHIGHWAY

1 8 N O V – D E C 2 0 1 5 C A R I N G

FEATUREFEATURE

As the demand for quality healthcare increases, there is a mounting need for patient information to be

available to our healthcare professionals in a seamless and efficient manner.

Enter the Medical Device Integration (MDI) system at Changi General Hospital. It automates the transfers of patients’ vital signs and other important readings to the patients’ Electronic Medical Records (EMR) system.

CGH is the first local hospital to automate this transfer of clinical information using the vendor-independent MDI platform. What this means is that regardless of the brand of monitoring equipment, the MDI is able to capture a patient�s vital signs (such as blood pressure, heart rate, temperature, oxygen saturation etc) seamlessly into the electronic medical records. This allows for more flexibility to link up with any monitoring equipment device used in the hospital.

“The MDI is a good example of how we have leveraged on IT automation in CGH to enable our nurses to improve their operational efficiency to provide higher quality of care for our patients,” said Mr Wong Kok Cheong, Deputy Director of

Nursing in CGH. “The nurses are also very happy now with the easier and safer way to carry out vital signs monitoring.”

The MDI system was implemented with the soft launch of the Integrated Building (IB) last year. MDI minimises nurses’ time spent manually recording and inputting key patient information and, as a result, gives them more time to communicate directly with the patients. The MDI system also ensures accuracy and timely availability of the information for doctors, enabling better patient care.

MDI taps onto existing wireless technologies (Bluetooth and Wi-Fi) to ensure the seamless transfer of patient data – complete medical records and vital signs information – to the EMR system in a timely manner. This allows for better diagnoses, more timely decisions on treatment plans and enhanced patient safety and care.

In addition, since the implementation, hospital workflow and staff productivity have also improved, despite the uptick in workload and number of patients. The MDI system is truly helping CGH move forward in patient care.

Here are the top benefits patients can expect with the MDI implementation.

ENHANCED PATIENT SAFETYFive Rights of Patient Safety are ensured:

Right Patient Patient barcode wrist

tag is authenticated to verify that the readings are taken from the right patient.

Right Data Ensures that the right

readings are taken from the right patient. Patients’ vital signs information is first displayed on the tablet, and require nurses’ verification and confirmation before it is saved in the EMR.

Right DeviceThe MDI validates

a patient’s identity, his/her readings, and tracks the user (the nurse) who confirms the information.

Right Entry The system interface

between MDI and EMR facilitates the automated transfer of information and eliminates any data transcription errors from the previous practice of manual recording. Human errors are minimised, and this ensures the accuracy of information delivered and stored in the EMR.

Right Time The automated

interface ensures the readings are taken at pre-defined intervals. It also ensures that the information is readily available in the EMR without any unnecessary delays. MORE DIRECT INTERACTION The automation of data transcription and capturing by MDI gives nurses more time for direct patient care.

BETTER CARE COORDINATION Clinicians can now have real-time access to patients’ accurate vital signs information, enabling them to make more informed decisions and better manage patients’ conditions.

MDI ADVANTAGES AT A GLANCE

Adopt a wish and you may make someone’s day a little better

2 0 N O V – D E C 2 01 5 C A R I N G

WHEN YOU WISH…

UPON A TREE

2 0 N O V – D E C 2 01 5 C A R I N G

FEATURE

BELOW: (From left) Mr T K Udairam, group CEO of EH Alliance Emeritus, Senior Minister Goh Chok Tong, and Mr Gerard Ee, chairman of EH Alliance, unveiled Adopt-A-Wish’s “wishing tree”

FEATURE

Mr Low Chin Hee suffers from muscle and nerve degeneration and lives alone. Unable to work and confined

at home due to his health conditions, the elderly man wishes for a new TV to replace his old, ailing model – a tall order since he has no source of income and can scarcely afford such an item for himself. Looking around his simple house, it is not hard to notice that the television plays an important role in Mr Low’s life: the programmes keep him company and in touch with what’s going on in the outside world.

Under the Eastern Health (EH) Alliance’s newly launched Adopt-A-Wish programme, needy elders such as Mr Low don’t have to worry as the community can help fulfil their wishes and afford them a small measure of comfort. Many of them are struggling to make ends meet, and their “wishes” are for simple things, such as medical necessities like a wheelchair or household products. The procurement of such items can help alleviate some of their burdens.

Many of these elderly patients are supported by HomeCare Assist (EH Alliance’s patient welfare charity) or the EH Alliance Neighbours for Active Living programme. As part of the EH Alliance’s SG50 celebrations, the Adopt-A-Wish programme was launched on 13 August 2015 by the guest of honour, Emeritus Senior Minister (ESM) Goh Chok Tong. ESM Goh, Mr Gerard Ee, chairman of EH Alliance, and Mr T K Udairam, group CEO of EH Alliance, kick-started the programme by adopting some of the wishes that day on a “wishing tree”. The fund-raising activity will last till December 2015. Come on down to the CGH Atrium to view the wishing tree, and find a wish that you may find meaningful or that strikes a chord in your heart.

If you would like to adopt a wish, please visit our website at www.easternhealth.sg/Pages/sg50-adopt-a-wish.aspx for the list of wishes. You may also contact Mr Robing Ng at 6850 2741.

2 2 N O V – D E C 2 01 5 C A R I N G

I really love the magazine and

always look forward to the next issue in my mailbox. Caring has al l the information and health t ips that I f ind useful in my daily l i fe. I particularly enjoy collecting the yummy and healthy recipes included in each issue! Kudos to al l the people involved in making Caring so great!

Jumilah KhatunJurong West Street 81

W ith a good selection of stories and a clean

layout, Caring is one of my favourite magazines that I pick up whenever I see it. I especially enjoyed the

article about two of CGH’s pioneer staff (“A Lifetime of Caring”), which gave me a sneak peek into what it is l ike to serve the community for such a long t ime. Keep the great content coming!

Jonathan Sim Bishan Street 22

WE WANT TO HEAR FROM YOUIf your letter is published in the next issue, you’ll get a free Sebamed Shampoo, which is soap-free and alkaline-free for healthier scalp and hair! Send your letter by 11 December 2015 to: 5 Tampines Central 1, Tampines Plaza #08-01/05, Singapore 529541

YOUR SAY

Caring...Dear

8 J U L– A U G 2 01 5 C A R I N G 8 J U L– A U G 2 01 5 C A R I N G

CGH pays tribute to two of

our pioneering staffText by Poon Jing Ting, Editor

COVER STORY

CARINGAs Singapore celebrates its 50th birthday, it is fitting to pay

tribute to the pioneers who toiled during the early years to

literally build the nation. CGH too, remembers our veteran

staff who have given over 50 years of dedicated service to

healthcare and witnessed all the hospital’s milestones. Let’s walk

down memory lane with two of our amazing pioneers. To all the

pioneers, thank you and we salute you!

Between plaster

technician Joseph Wee (left)

and orthopaedic

surgeon A/Prof

Low Boon Yong,

they have given

nearly 100 years

of service to public healthcare

The Old Changi Hospital in the 1990s

A LIFETIMEOF CARING

Caring Jul–Aug 2015

ONLINEVisit www.cgh.com.sg/ caring to read past issues of Caring – your guide to a better, healthier life!

您是否认识希望阅读这份刊物的人士？请帮我们传阅下去。Know of someone who would like to read this? Please pass it on.

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ar h

ere

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YOUR TRUSTED GUIDE TO A HEALTHIER, HAPPIER LIFE 《关怀》季刊助您迈向健康美好生活

www.cgh.com.sg/caring

It’s free! Subscribe now. 完全免费！请立即订阅。

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Full Name 全名

NRIC/Passport No. 身份证/护照号码

Address 地址

Postal Code 邮区 Tel (Home) 电话(住家) Mobile No. 手机号码

Email 电邮 Date of Birth 出生日期 (DD/MM/YY)

Nationality 国籍 Occupation 职业

Are you currently a patient of CGH? 您目前是不是樟宜综合医院的病人？ Your particulars will be used strictly for mailing and/or notification of CGH’s upcoming events and public forums. They will be kept confidential. 您的资料只供邮寄之用及/或通知您樟宜综合医院所主办的活动和讲座。您的资料将获得保密。

I want to be mailed to me! 我希望通过邮寄方式收到《关怀》！

I want to update my particulars! (for existing subscribers) 我希望更新我的个人资料！(仅限现有订阅者)

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C A R I N G N O V – D E C 2 0 1 5 2 3

EDITOR, CARING MAGAZINE CHANGI GENERAL HOSPITAL PTE LTD

CORPORATE AFFAIRS 2 SIMEI STREET 3 # LEVEL 2CHANGI GENERAL HOSPITAL

SINGAPORE 529889

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C A R I N G N O V – D E C 2 0 1 5 2 5

HEALTHY EATS

These low-calorie prawn skewers accompanied by a tasty salsa are guaranteed to be a hit

PREPARATION TIME2 hours and 30 minutes

SERVES

WHAT YOU’LL NEED Prawns (300g, peeled, tails left intact) Red, yellow and green capsicums (½ of each, cored, seeded and cut into large pieces

Shiitake mushrooms (8, medium, caps wiped and stems discarded)

Leek (1 stalk, cut into 2.5cm lengths) Onion (¼, medium, peeled and sliced)

Marinade Avocado (¼, peeled, pitted and mashed) Red chilli (½, finely chopped) Coriander leaves (½ sprig, finely chopped) Salt (a pinch) Ground black pepper (a pinch) Lemon juice (2 Tbsp) Garlic (1 clove, peeled and finely chopped)

Salsa Tomatoes (2, medium, seeded and finely diced)

Coriander (1 sprig, finely chopped) Garlic (2 cloves, peeled and finely diced) White wine vinegar (2 Tbsp) Salt (a pinch) Lemon juice (1 tsp) Olive oil (2 Tbsp) Onion (¼, medium, peeled and finely diced)

Black peppercorns (2 tsp, crushed) Red chilli (½, finely chopped)

METHOD Prepare salsa. In a glass, china or non-metallic bowl, combine ingredients and mix well. Refrigerate for at least 2 hours.

Prepare marinade. In a mixing bowl, combine ingredients and mix well. Place prawns in, then leave aside to marinate for 10 minutes.

Preheat grill to high, and oven to 150°C.

Thread prawns onto skewers, alternating them with capsicums, mushrooms, leek and onion. Place on grilling rack and grill for 30 seconds to 1 minute on each side, or until slightly charred. Remove from heat, then place in the oven to bake for 4 minutes, or until prawns change colour and are cooked. Remove from heat and place on a serving plate.

Drain salsa and serve on the side with prawn skewers. Serve immediately.

NUTRITIONAL INFO (PER SERVING)Energy 189kcalCarbohydrates 13.8gFat 7.8gCholesterol 146.3mgFibre 1.9g

This recipe was first published in A Cookbook for Diabetics by a Dietitian and a Chef.

AVOCADO SKEWERED PRAWNS

2 6 N O V – D E C 2 01 5 C A R I N G

虽说现在是佳节期间，但还是得注意甜食的摄取，

尤其是如果您或您的家人是糖尿病患者。在欢庆

节日之余，《关怀》提点您如何吃的健康——把欢

乐留下，将病痛隔离在门外

的佳节糖少

4 少点盐 大量的盐分摄取和患上高血压有直接的关

联，并且可增加患上肾脏疾病、中风及心脏疾病的风险。佳节期间要特别留意盐分的摄取，因为许多佳节食品都是加工食品而它们的盐含量很高，如鱼丸、火腿（圣诞大餐里常见的食品）、 热狗及罐头食品。

与其加盐，不如使用天然的香料和香草，如姜、大蒜、洋葱、辣椒及各种胡椒，为食物增添美味。

佳节期间是人们欢庆和享受美食的时候， 但也别忘了要自我节制，避免暴饮暴食。吃出 健康，活出精彩，与家人好友一同欢度美好的佳节时光。

《关怀》预祝您佳节愉快！

本文取材于樟宜综合医院营养师出版的 《Your Guide to Healthy Eating for Managing Diabetes》。

简单的说，糖尿病指的是体内的血糖超过正常数量及胰岛素(一种由胰脏分泌出来,用于调节血糖的荷尔蒙)的分泌量

低、受损或无法有效的被使用。糖尿病分两种——一型糖尿病和二型糖尿

病。前者指的是胰脏分泌过少或无法分泌胰岛素，而它普遍好发于儿童或年轻人。后者指的是身体无法有效的使用胰岛素，而它通常是遗传性的，并且好发于成年人或体重过剩的人群。

以长远计，控制好血糖可预防心脏、眼部、肾脏及各种神经的血管受损。当这些血管受到破坏时则会导致心脏疾病、四肢麻痹、肾衰竭，甚至失明。

要控制好糖尿病可从多方面着手，如定期做运动及遵照医生的指示吃药。然而，饮食是使病情失控的罪魁祸首之一。以下提点您如何在年末的佳节期间吃的健康，以免施了分寸把身体给吃坏了。

1 用餐的份量和时间要固定 这样做可让身体有规律的获得固定份量的糖

份，从而减少血糖份量的起伏。这对于正在服用药物或接受胰岛素治疗的人群尤其重要，因为这样才可让药物和胰岛素与食物发挥相互作用，从而预防血糖过低。

2 多吃纤维 纤维是好东西。众所周知，纤维有助粪便排

泄，但您可知纤维也是减缓糖份被释放入血液里的重要元素吗？

能够做到在日常饮食里加入至少2份的蔬菜和水果是最好不过了。（1份水果可以是1小粒苹果、一片木瓜或10小粒葡萄。1份蔬菜可以是100公克煮熟的蔬菜或150公克的生蔬菜。）

全谷物食品如全麦面包、燕麦、印度薄煎饼、糙米饭及全麦饼干也是搭配佳节食品的有益补充剂。

3少吃肥腻食物 佳节期间尤其难做到这点，但尽可

能的控制肥腻食物的摄取，尤其是那些含有饱和脂肪和反式脂肪酸的食品。适量的吃含有饱和脂肪的食品如牛油、猪油、酥油及动物皮（有谁不知道炸鸡皮的诱惑多么让人无法抗拒呀！）和那些含有反式脂肪酸的食品如油炸和烘培食品。过量的摄取这些食物可增加脂肪堆积在血管从而导致心脏疾病和中风的风险。

因此，选择较健康的脂肪来源比较好，如含有多元不饱和及单元不饱和脂肪的食品，如那些用葵花油、芥花油、麻油、花生油或橄榄油烹煮或生产的食品。

FEATURE保健小笔记

2 8 N O V – D E C 2 01 5 C A R I N G

玛格列特是一名六十来岁的妇女。由 于长时间受到慢性腰间疼痛的困扰，使得她患上抑郁和焦虑症，因此向我

求医。即便做了多次矫正手术和复建治疗，她仍然感觉疼痛。她因此开始感到沮丧，无助及愤怒。

“太不公平了！这不是我想要的退休生活！”她经常在疗程中这么说。

我们尝试了各种心理疗法来帮助她减轻疼痛的感觉，但一直无法取得持久的效果，而且她也常说“这个方法行不通!”。我真的是江郎才尽了！结果在一次疗程中，当我们沉默静坐的时候，玛格列特突然说她想要做一件事，这让我感到非常惊讶。从她的脸部表情看来，连她自己也感到惊讶!

她是这么说的:“我现在需要祷告。”我于是鼓励她顺着自己的意愿去做。玛格列特在接下来的20分钟里低头祷告，嘴唇不时挪动着。

祷告完毕，她睁开眼睛，笑了。这是我为她做治疗以来第一次看见她笑。“这感觉对极了！当时我有种强烈的感觉我必须这么做。”她后来告诉我她在那一瞬间回忆起以前青春期的时候，每当她觉得彷徨无助时她便会祷告，这帮助她度过了许多难关。我于是顺水推舟提议她每天抽出时间来祷告。

在接下来几次的疗程里，

虽然玛格列特的疼痛并没有减轻，但她的情绪却有了明显的改善。她会说这样的话:“我相信我得承受这种痛苦是有原因的”、“当我在祷告时，疼痛的感觉变得没有这么强烈”、“我偶而会有种感觉，我其实比这疼痛还要伟大，比这躯体还要伟大”、又或者“当我在做复建运动时我会祷告，然后我领悟到这些运动其实是为了增强我的躯体。”

之后她总会在疗程开始前先祷告。她也获得了启发，开始做义工帮助其他慢性疾病患者。 就如她所说:“我觉得自己被选中做他人的榜样，即使身上有疼痛也能够过得很快乐。我要展示给他们看。”我渐渐的观察到她的转变——从

被无助和惶恐占据转变成能够从容的面对现实。她从焦虑和抑郁中获得了解脱，并且以正面的姿态完成了整个治疗。

超越自我 玛格列特的故事其实相当普遍，并且说明了灵性思维的重要性，它能够帮助我们应对生理和心理上的健康问题。以玛格列特的例子来说，灵性思维指的是察觉到到并且结识那股比我们更伟大的力量。它超越了宗教，因为宗教通常与某种特定的信仰和实践相连在一起。心灵上的依偎是非常个人化的，因此每个人对于这股伟大力量都有自己独特的见解。对某些人而言，它可以是

一种与他们所谓神的联系。其他

灵性思维与您的

HEALTH NOTES 精神保健

原文高级临床心理治疗师陈威充医生

灵性实践对您的心理和生理健康都起

着重要作用

健康

3 0 N O V – D E C 2 01 5 C A R I N G

陈威充医生是一名在澳洲注册的临床心理学家，他拥有临床心理学的专业博士学位。他在新加坡和悉尼有多年精神健康、法政及保健领域的工作经验。他为各种精神病患者、痴呆症患者及其他健康问题（如慢性疼痛、睡眠问题、爱滋病及过敏性大肠综合症）的患者提供心理评估和精神疗法。陈医生也对策划社区性精神保健项目方面有经验。

人则视它为对道、灵魂世界、阿拉等等的一种意识。这是我们寻找生存意义和存在价值的方法。同样的，每个人的灵性实践都是独一无二的，并且不一定会遵照任何带有宗教含义的仪式。

灵性思维与健康：专家学者怎么说 日益增加的各种保健领域的研究结果显示：拥有灵性思维和某种精神实践对生理和心理健康问题是有益处的。例如，研究显示灵性活动与较好的免疫系统功能、低血压和胆固醇、减轻慢性疼痛及延长寿命有关联。其他的研究也发现精神实践与减低自杀率、焦虑、抑郁有关联，并且使内心更安宁、对生命更有希望和憧憬及对婚姻持有更大的满足感。

有许多原因可以解释为什么灵性思维能够对身心健康有这样的影响。精神实践可做为应付压力的对策。它们也可以帮助我们的神经系统放松，并且使得我们能够更好的接受和面对压力的来源。此外，它们会推动我们去进行对健康有益处的活动，从而改善我们的生理和心理状态。

然而，也有一些专业人士告诫人们灵性思维对生理和心理健康问题的负面影响。例如，若一个人尝试以灵性的角度去分析他的压力来源或病痛但是却失败了的话，将可能出现心灵上的挣扎。这可能使得他比原先感到更加痛苦。此外，精神实践所产生的信念反而可能会对健康有负面的影响。例如，一个糖尿病患者如果坚信自己的病将可通过灵性化的方式获得治愈，那他可能会不愿意吃药、遵循某种饮食法或甚至连看医生都不愿意。

切记：灵性思维是我们整体的一部分 看了这么多和灵性思维有关的利与弊，不难会产生矛盾的想法，我们究竟应该如何诠释灵性思维呢？答案仅在明白灵性思维只是我们整体的一部分。单凭灵性思维是无法解决我们所有生理和心理的健康问题的。就以玛格列特为例，她还是会去做复建运动、到我这里来接受治疗及定期吃药。祷告只是她应付对策的其中一部分。有了这样的理解，我们便可以适量的进行灵性活动并且把它看做是保持身心健康的其中一部分。除了精神实践，您还会做什么其他的活动来保持身体健康呢？

心灵上的依偎是非常个人化的，因此每个人对于这股伟大力量都有自己独特的见解

活动1：抽时间与他人分享

下次当您和他人交谈时，关闭所有电子 通讯设备，用心聆听他们在说什么。对他们说的事情感兴趣。针对对话的题目发问并且尝试设身处地设想他人的处境。给予对方百

分百的注意力。

下次您和友人一起做活动时，把注意力完全集中在活动上。如果你们在玩游戏，把注意

力完全投射在游戏和您的玩伴身上。

活动2：对他人慷慨、友善

设想在日常生活里您能够给周遭的人施 与些什么。您无须给予他人厚礼或是实质的东西，重要的是您付出真心，而并非要从中获利。能够做到无回报期许、无条件的施与

是最好的。

捐款、做义工、为排在您后面的陌生人付咖啡的钱、帮助有需要的人上巴士、给便利店的收银员一个微笑、把门开着让他人通过或把地上的垃圾捡起来等等。试想一下您可以

如何对他人表示慷慨。

以上两组活动虽然做起来简单，却 意义深远。有关真性慷慨行为的研究发现

在那些经常对他人表示慷慨的人群里，他们的心脏状况较好并且患上抑郁症的机率也

比较低。

精神实践,试一试

以下是一组精神实践的活动，供您参考：

HEALTH NOTES 精神保健

行政总厨杨利发满面笑容地监督饮食服务部厨房的工作

3 2 N O V – D E C 2 0 1 5 C A R I N G

FEATURE

走进樟宜综合医院顶尖主厨的魔幻厨房

他虽然身穿白袍，但您别误会了————他不是医生。他工作的成果对我们的五脏庙有明显的益处，但他也并不是一名肠胃专家。事实上，倘若

我们的行政总橱杨利发能自己做主的话，他会称自己为一名美食专家。

一踏入位于饮食服务部的厨房里，您便会看见利发穿梭在忙忙乱乱的锅碗瓢盆之间。他与他那能干的50名员工一起确保它们为病人、访客和工作人员所准备的餐食都符合最高的标准。在樟宜综合医院工作了超过10年的他已经成为了品质保证的活招牌。

《关怀》走访这名常驻烹饪专家，向他偷师学艺。

原文JasonWoo，编辑

封面故事

酸甜苦

辣他都爱

我的志愿是 希望有一天能够带领一个厨师团队为我的顾客烹煮出有益健康的美味菜肴

3 4 N O V – D E C 2 01 5 C A R I N G

师。如果我再从商的话，恐怕我对饮食文化的热诚会因为担心利润而被熄灭。

至于为什么我选择加入一个医疗机构而不是其他的私人企业，大多是由于我当时想要尝试一个完全不同的行业。两种机构的差别相当大——俱乐部和酒店的厨房使用各种名贵、高级的食材，我把同样的食谱用在医院的厨房里则得选用较健康和廉价的食材，但同时还得确保好吃！你应该听说过医院食物淡无味这个说法吧？幸好我在这10年里得到的反馈还是相当不错的。

你在樟宜综合医院工作的这10年里有什么让你觉得特别有成就感？我觉得我在樟宜综合医院任职以来其中一件最精彩的事是在2011年获得新加坡保健集团总裁卓越奖杰出后勤员工的奖项。我也在2014年东部医疗联盟关怀奖里获得银奖。

除了获奖之外，我还有幸参与了一本名为 《一本给糖尿病患者的烹饪书》食谱记的编写工作。我和我的营养师们及其他同事紧密合作

完成了这本食谱记。我也替另外一本烹饪书 《绝妙的告白》提供食谱。这本书是由饮食服务部和企业事务部联手编写的，有名的美食大师KF Seetoh也有份参与。和他一起工作的那段时期让我印象深刻。

我是否会在专研新的食谱？或许，但还得看我能不能抽出时间来。我目前的工作日程已经排得满满了，而专研新食谱需要和我的营养师们和厨师们紧密合作才行。整个过程相当耗时，但我当然愿意接受挑战。或许我的下一本书可以为心脏病患编写食谱。

除了在樟宜综合医院的厨房里工作以外，你还有参与其他的项目吗？你这个问题问得好，因为大多数的人都以为我只是在饮食服务部做饭、编写食谱和管理我的员工而已。这不完全正确——多亏了樟宜综合

医院这个好雇主给我机会和足够的空间来增长我的知识和技能。我每半年都会在医院的厨房里举办烹饪课和示范。到了2015年年底，我便可以在位于综合大楼二楼的“营养实验室”示范厨房里授课。它拥有一个非常有益于病人和员工学习和接受实践培训的课堂环境。

我目前也和其他同事合作一个半烹煮、半制冷生产性厨房的项目，预计在2016年完成。这个厨房让我们能够更好

地烹煮出质量一致的餐食。敬请留意！

你有这么多年的烹饪经验，那你最擅长的菜肴是什么？你有哪些业余嗜好呢？我擅长烹调亚洲、泰国和本地菜肴，并且在过去的5到8年里，我也对在这些菜肴里如何加入既健康又美味的元素掌握了不少敲门。

只要我一踏出医院的厨房便尽可能不去想工作上的事，因为我很珍惜能和家人在一起的时间。毕竟亲情才是我生活中的酸甜苦辣。

利发，你好！能否给我们的读者介绍一下你 自己？ 我是在2005年3月加入樟宜综合医院的，在这里工作已经超过10年了。我目前的职位是医院的行政总厨。我在两名副厨师、一名初级副厨师及许多营养助理的协助下管理整个厨房的运作及其他不同的职责和任务。我身边有50名厨师和支持员工，每天生产平均3,000份餐食给医院上上下下的每个人，从病人到樟宜综合医院日间托儿所的小朋友都吃我们做的饭！

但我认为我工作最重要的部分是确保我们所烹煮出来的餐食保持在最高水平，让吃下我们食物的人获得一个既健康又有营养的餐饮体验。

我一有时间便会翻查现有的餐牌，确保无论是食材的选用或烹煮方法都是最健康的。我也帮忙看管和厨房卫生、保洁及安全方面相关的事宜。

从一开始我便决定了要进军餐饮业，我的志愿是希望有一天能够带领一个厨师团队为我的顾客烹煮出有益健康的美味菜肴。我在这行工作了30年，可说是我梦寐以求的工作。

你在加入樟宜综合医院之前有过一段辉煌的工作史，我还听说你曾经是一间餐馆的老板！是真的吗？（笑）你听谁说的？但确有此事。我在加入樟宜综合医院之前确实有经营过自己的小生意。大约是在2001至2004年之间，我经营过一间餐馆。我在经营餐馆时获得了很多有用的技能，对我目前的职位仍然实用。

我也曾经在许多酒店和俱乐部的厨房里工作过，如位于乌节路的松林度假村（Pines Club，现在叫做The Pines私人俱乐部）、Plaza 酒店及已经停业了的林荫大道酒店（Boulevard Hotel）。我在林荫大道酒店工作时被选中去波兰参加一个为期2个星期的活动，目的是推广中华饮食。那次出国公干非常成功，就连本地报章也报道了那次的活动。我还在活动上获得了最佳中式菜肴奖。

能否和读者们分享更多有关你的餐馆生意，还有为什么你选择结束它转而到医院来当厨师呢？ 2000年初期，我在樟宜滨海俱乐部的海边经营一间海鲜餐馆。餐馆提供各种餐饮服务，其中包括了订餐服务、主办婚宴和讲座等等。和许多企业家一样，我出来创业是为了完成自己的梦想，创造出一个拥有我的远景和个人特色的企业。那是我职业生涯里一段忙碌但非常有成就感的时期。但很遗憾的是由于非典的暴发使得我不得不把生意给结束了，当时有许多其他的企业也受到影响。现在还常有人问我是否还想再创业。坦白说，我没有这个念头，因为我对现状非常满意。更何况，现在餐饮业的竞争非常激烈，和10年前已经大不相同了。我主要还是个饮食文化发烧友，其次是厨

图下：经验丰富的杨主厨在樟宜综合医院工作超过10年

《关怀》走进饮食服务部的厨房，看看那些美味的医院餐食是如何制作的— —从砧板上的新鲜食材开始到它们最后如何成为您盘中的美味佳肴，我们一步步为您揭晓。

医院餐 食的制作

过程

01 食材一送达医院后便马上被分类，有些储存在干燥室里，其他的则……

02 ……被放入冷冻冰箱里。

03 为了方便，这些冷冻冰箱只储存一些特定的食物。

04 食材一旦从冷冻冰箱或干燥室里取出来，员工们便会马上对它们进行处理。

05 现在所有的菜肴都做好了，可以准备上桌。今天我们吃的是米粥。

06 其他的配菜被放置在保温炉里备用。

07 厨房员工将装满食物的浅盘放入食物运送箱里。

08 樟宜综合医院也有一个小有名气的糕点部门，这里是制作和储存糕点的地方。

09 碗盘和餐具被送回厨房后便立即被清洗 干净，风干后……

10 ……为下一顿饭 备用！

01

05

03

07

09

02

06

04

08

10

封面故事

圆他一个

收养一个愿望，照亮他人心房

心愿

图下：（从左）东部医 疗联盟集团行政总裁尤戴岚先生、荣誉国务资 政吴作栋以及东部医疗 联盟主席余福金先生，为”收养一个心愿“的”许愿树“进行揭幕仪式

年迈的刘清喜先生患有肌肉和神经

退化问题并且是一个独居老人。

由于健康状况不好，他无法工作

并且长期呆在家里。这位老人家希望能够把

家里的老款电视机换了，但没有收入的刘先生

怎么能够负担得起一台新的电视机呢？环顾

刘先生布置简单的家，我们不难发现电视机

是他的精神良伴，也是他窥探世界的窗户。

在东部医疗联盟新推出的“收养一个心

愿”项目下，像刘先生这样有需要的年长者无

需再发愁，因为社区群体现在能够聚集起来

为有需要的居民筹款或捐赠物品以完成他们

的心愿，给予他们一点安慰。许多的这些年长

者只能勉强维持生计，而他们所谓的“愿望”

不过是希望能够支付日常所需的开销，如购

买轮椅或是日常用品。帮助他们购买这类用

品能大大缓解他们的经济负担。

有不少的年长病患都受益于家庭护理援

助基金（东部医疗联盟的病患福利慈善项

目）或东部医疗联盟的邻里活跃生活计划。

东部医疗联盟为庆祝建国50周年，于

8月13日正式推广“收养一个心愿”项目。

我国的荣誉国务资政吴作栋是当天活动的

嘉宾。吴资政、东部医疗联盟主席余福金先

生及东部医疗联盟集团行政总裁尤戴岚先

生以“收养”几个心愿的方式正式启动

了这个项目。许愿树放置在樟宜综合医院

前厅内。今天就以实际行动帮助他人完成

心愿。

如果您有兴趣收养心愿，请游览我们的网站www.easternhealth.sg/Pages/sg50-adopt-a-wish.aspx查询愿望清单。您也可以联络 Robing Ng 先生 6850 2741。

C A R I N G N O V – D E C 2 01 5 3 7

HEALTH NOTES 特写

通过医疗器材一体化（Medical Device Integration，简称 MDI）系统

的推广，“信息仅在弹指间”这句话将成为樟宜综合医院接下来在病人护

理方面的新代号。医护人员现在能够在弹指间轻松掌握病人的所有资料

3 8 N O V – D E C 2 01 5 C A R I N G

医疗器材一体化：信息

高速公路 3 8 N O V – D E C 2 0 1 5 C A R I N G

特写

随着人们对保健服务质量的要求日 渐提高，医护人员必须通过一个 简单和有效率的方式获得病人的

资料。为您介绍樟宜综合医院的医疗器材一体

化系统（Medical Device Integrat ion System），它将医疗仪器所为病人读取的生命体征和其他数据自动转入病人的电子医疗档案（Electronic Medical Records，简称EMR）系统里。

樟宜综合医院是首家使用独立于供应商的MDI平台将临床资料自动转入电子信息库的本地医院。这意味无论监控仪器属于哪个品牌，MDI系统都能够轻松地将病人的生命体征数据（如血压、心率、体温及血氧饱和度等等）输入EMR系统里。这表示医院内的任何一台监控仪器都能和MDI系统连接上，操作更具灵活性 。

“樟宜综合医院正逐渐采用自动化资讯科技，而MDI系统的推行体现了我们如何借助这个优势帮助我们的护士提高运作效率，为病人提供更高素质的医疗护理。护士们也为拥有更简单和安全的方式进行病人生命体征的监测而感到雀跃！”樟宜综合医院护士部副总监黄国昌说道。

MDI系统是在去年综合大楼初步启动 时一起推出的，它将护士手写和输入病人信息的时间减到最低，同时确保信息的准确性和及时性，从而让医生更好地掌握病人的 病情。

借助现有的无线科技（蓝牙和无线区域网），MDI能够全面的将病人生命体征的信息同一化并且流畅地转入EMR系统里，从而确保病人医疗档案和生命体征信息（如血压、脉搏、血氧饱和度，体温）的完整性。

医院里的工作流程和员工生产力获得了提升。系统的推出也让樟宜综合医院能够在工作量和病人数量增加的同时更好的为病人服务。

确保病人安全确保病人安全的5个“对”:

对的数据 通过鉴定病人手腕上的条形码带可

验证数据是取自正确的病人

对的数据 确保取自病人的数据正确。病人的生

命体征数据会首先显示在平板电脑上，它们必须经过护士的鉴定和确认后才会被存档在EMR系统里。

对的仪器 MDI系统可确认病人的身份及数据

并追踪使用者（也就是护士）的信息。

对的记录 MDI系统与EMR系统之间的系统接

口将传送信息的过程自动化，从而消除之前人工记录所可能出现的错误。人为的失误减少，从而提高被传送和存入EMR系统里信息的准确性。

对的时间 自动化的系统接口确保数据在

规定时间内被读取。这也使得EMR系统内的信息获得及时更新，从而免去不必要的耽搁。

提高生产力MDI把抄写和存档数据的过程自动化，省去护士们每天约44小时投入抄写和画图表的时间，从而让她们有更多的时间来照顾病人。

增强护理的协调性医师们如今可以及时和准确地获得病人的生命体征数据，使得前者能够做出更准确的判断及更好的管理病人的病情。

医疗器材一体化的好处——一目了然！

4 0 N O V – D E C 2 01 5 C A R I N G

吃出健康

美味即低卡路里的虾仁串烹煮方法简单，必定为餐桌上的抢手货！

准备时间 2小时30分钟

供 人份

所需材料 虾仁（300公克, 去壳，保留尾部） 红、黄和绿甜椒（各½个，挖去果心和籽， 切成大块状） 香菇（8个，中等大小，把顶部擦干净， 去掉梗） 青蒜（1根，切成2.5公分长片） 洋葱（¼个，中等大小，去皮后切片）

腌料 鳄梨（¼个，去壳，挖去果心后捻碎） 红辣椒（½个，切碎） 香菜（半根，切碎） 盐少许 磨碎黑胡椒粒少许 柠檬汁（2汤匙） 大蒜（1瓣，去皮后切碎）

番茄沙沙 蕃茄（2个，中等大小，挖去籽后切小块状） 香菜（1根，切碎） 大蒜（2瓣，去皮后切小块状） 白酒醋（2汤匙） 盐少许 柠檬汁（1茶匙） 橄榄油（2汤匙） 洋葱（¼个，中等大小，去皮后切小块状） 黑胡椒子（2茶匙，碾碎） 红辣椒（½个，切碎）

做法 先准备沙沙。将沙沙的材料倒入一个玻璃、陶瓷或非金属的碗里，搅拌均匀。放入冰箱冷藏至少2小时。

准备腌料。将材料放入一个搅拌碗里，搅拌均匀。然后放入虾仁，腌至少10分钟。

将烤架加热至高温，烤箱加热至150摄 氏度。

把虾仁串入串烧杆，用甜椒、香菇、青蒜和洋葱隔开每只虾。将虾仁串放在烤架上，每边烧烤30秒至1分钟或至稍微烧焦为止。从烤架上拿开，然后放入烤箱里烘烤4分钟或至虾仁煮熟为止。从烤箱取出后摆放在上桌的食物盘里。

把沙沙的水分滤掉后端上做为虾仁串的配菜。立即上桌。

营养成分（每份）卡路里 189大卡碳水化合物 13.8公克脂肪 7.8公克胆固醇 146.3毫克纤维 1.9公克

该食谱首次出版于 《A Cookbook for Diabetics by a Dietitian and a Chef》。

鳄梨虾仁串配 番茄沙沙

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