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China Walnut Product Recalled Over Use Of Prohibited Sweetener

SINGAPORE: The Singapore Food Agency (SFA) on Friday (May 24) issued a recall for two Xiyuguoyuan Xinjiang Paper Roasted Walnut products after finding that they contained cyclamate and excessive amounts of acesulfame K.

Cyclamate and acesulfame K are permitted food additives used as artificial sweeteners and can be used in certain food products such as soft drinks and canned fruits, SFA said in a media release. 

However, the use of cyclamate in walnuts as well as other nut and seed products is currently not allowed.

Acesulfame K can be used in nut and seed products, but only up to a maximum level that is stated in the Singapore Food Regulations

The affected products are made in China and can be found in 500g packs and 1kg boxes.

SFA has directed the products’ importer, Hong Xin Da, to recall the implicated products. The recall is ongoing.

“While there are no immediate health risks from consuming walnuts and other nuts and seeds products found to contain cyclamate and acesulfame K, prolonged excessive consumption of both sweeteners should be avoided,” SFA said. 

“Nonetheless, SFA is taking a precautionary approach, and is currently conducting proactive sampling and testing of nuts and seeds products in Singapore.”

The agency said it will initiate recalls of products that contain non-permitted sweeteners such as cyclamate or excessive amounts of permitted sweeteners.

“Consumers who have consumed the implicated products and have concerns about their health should seek medical advice,” said SFA, adding that they can

Commentary: Joint or separate, Iswaran’s corruption trial will be keenly followed by the public

SINGAPORE: It’s been nearly a year since the Corrupt Practices Investigation Bureau (CPIB) announced in July last year that then-Transport Minister S Iswaran was assisting with an investigation into a case uncovered by the agency.

Many people were shocked at the time. Public interest in the case was – and still is – high. It is rare for a Cabinet minister in Singapore to be linked to corruption.

In January this year, Iswaran was handed 27 charges, the bulk of which were for receiving items worth hundreds of thousands of dollars from Mr Ong Beng Seng, most notably in relation to Formula 1’s Singapore Grand Prix.

He was handed another eight charges in March for obtaining items such as bottles of whisky, golf clubs and a Brompton bicycle from Mr Lum Kok Seng, the managing director of Lum Chang Holdings.

The prosecution had proposed that the trial of the eight charges over his dealings with Mr Lum be heard first, followed by the 27 charges related to Mr Ong. Iswaran has pleaded not guilty to all the charges.

On May 8, Iswaran won a bid to have all 35 of his charges heard in a single trial, instead of two separate trials.

Why was such an application by Iswaran necessary, and why weren’t all the charges fixed to be heard together in the first place?

WHO DECIDES WHEN AND HOW TO PROSECUTE?

As a starting point, under Article 35(8) of the Constitution, the Attorney-General, who is also the Public Prosecutor, has the power to “institute, conduct, or discontinue” all criminal proceedings in Singapore.

This means that the Public Prosecutor decides what and how many charges are to be brought against an accused person, and when those charges are brought against him. This is known as prosecutorial discretion.

However, section 132 of the Criminal Procedure Code also mandates separate charges and trials for each offence.

This requirement exists for the accused’s benefit. A joint trial for multiple charges may unfairly prejudice an accused’s defence in several ways.

First, if a defendant has multiple charges heard at the same trial, this may lead a judge to perceive that he is of a general criminal bent.

Second, if the evidence for one charge is inadmissible in another trial, having the charges heard together may unfairly prejudice the accused.

Third, a defendant who wishes to testify on one charge but remain silent on another (as is his right to) would be unable to make this decision if the charges were heard at the same trial.

WHEN A JOINT TRIAL IS AND ISN’T APPROPRIATE

However, if each charge is tried separately, this would lead to a gargantuan number of trials.

For example, John Soh Chee Wen, the mastermind of a scheme that led to the S$8 billion penny stock crash in 2013 had been convicted of a total of 180 charges. Having 180 separate trials in this matter, which already required almost 200 days of trial in the High Court, would be unthinkable.

To ensure efficient handling of cases, the Criminal Procedure Code allows certain charges to be heard jointly. These include, among others, charges related to offences of a similar nature, or those forming part of the same transaction.

Combining similar charges for separate offences into a single trial has certain advantages. It streamlines the judicial process and conserves court resources by avoiding repetitive testimony from witnesses. In such instances, witnesses would not have to attend separate trials to testify repeatedly about the same background facts or provide the same or similar evidence. This is especially important for victims of sexual offences, sparing them the trauma of testifying multiple times.

However, even if the charges are similar or linked, such that a single trial would be suitable, this does not override the need to ensure fairness to the accused. If a joint trial risks prejudicing the defendant, the court retains the discretion to order separate trials.

CONCURRENT SENTENCES REDUCE TOTAL DURATION OF IMPRISONMENT

Given that the rule requiring separate trials for separate charges is intended to ensure fairness to the accused, why then would a defendant apply for a joinder of charges?

More often than not, it is the prosecution who typically applies for multiple charges to be heard at the same trial. Indeed, in Iswaran’s case, the prosecution had gone as far as to (unsuccessfully) argue that only the prosecution could apply for a joinder of charges under the Criminal Procedure Code.

Just as efficient court proceedings would save court resources, having a single trial for all charges would also allow for the accused to save on legal costs. It could also reduce the emotional toll often associated with criminal proceedings.  

Additionally, in some cases, instead of causing prejudice, having multiple charges heard together in the same trial may benefit the accused.

First, if the accused uses the same defense for all charges, a joint trial allows them to testify just once. Testifying across multiple trials can lead to inconsistencies in one’s testimony, even for a truthful witness. Such inconsistencies may be picked out and attacked by the prosecution.

Further, if the accused person is convicted of charges that are heard in the same trial, the judge can order some sentences to run concurrently, thereby reducing the total duration of imprisonment. This cannot be done for charges heard in separate trials.

BALANCING BETWEEN EFFICIENCY AND FAIRNESS

Critically, despite the prosecution having the power to start criminal proceedings against the accused, it is the Court that decides whether a joint trial ought to be held.

As Justice Vincent Hoong noted in Mr Iswaran’s case, once criminal proceedings begin, the Court holds the power to ensure that the prosecution’s decisions do not unfairly prejudice or oppress an accused.

Where it is the accused who is requesting for all charges to be heard together, and confirms that a joinder of charges would not cause any undue prejudice to his defence, it would be a strong reason for the court to order a joint trial.

Mark Yeo is a Director at Fortress Law Corporation. He was formerly a Deputy Public Prosecutor with the Attorney-General’s Chambers.

Singapore Police To Launch New NSF Vocation To Fight Cybercrimes And Scams

Deputy Prime Minister Heng Swee Keat speaking at the Singapore Police Force’s workplan seminar on May 24, 2024. (Photo: SPF)

SINGAPORE: The Singapore Police Force (SPF) will introduce a new Cyber Police National Service vocation later this year, Deputy Prime Minister Heng Swee Keat said on Friday (May 24).

Speaking at SPF’s workplan seminar, Mr Heng said the new vocation will allow the police to “better tap” the expertise of full-time national servicemen (NSFs).

These NSFs will be deployed to the Cybercrime Command and Anti-Scam Command to detect and disrupt crimes.

“At the same time, I hope that this experience will be meaningful to NSFs and inspire them to deepen their expertise in the field, which would position them to seize new opportunities in our digital economy after they (end their full-time national service),” said Mr Heng.

The police said they are setting up a new Cyber Ops Cell by the end of this year to “coordinate intelligence, investigation, operation, and disruption responses to cybercrime cases requiring real-time interventions”.

NSFs in the new vocation will be deployed as “cybercrime operators”, performing roles such as threat hunting and scam disruption.

Further details on the new vocation will be announced in August, said the police.

Last year, scams and cybercrimes made up more than 70 per cent of all crimes reported in Singapore, up from about 48 per cent in 2020. 

“The volume and complexity of online crime will grow, as we make more digital transactions,” said Mr Heng.

NEW COMMUNITY INITIATIVES

The Deputy Prime Minister also announced two community initiatives to allow members of the public to “step forward and partner” with the police in tackling cyber scams.

The first is the Cyber Guardians on Watch programme. Participants will receive alerts and advisories from the police on cybercrime, and they can disseminate these to their families and friends.

“Our Cyber Guardians will, as a community, partner with the police to look out for potential criminal activities in cyberspace. 

“They can take action by alerting the SPF or reporting suspected malicious activities to digital platforms for their immediate action,” said Mr Heng.

The police said these guardians will be educated to be “the SPF’s eyes and ears in cyberspace” and report suspicious activity relating to a range of cybercrimes.

The second initiative is the Cyber Crime Prevention Ambassadors programme. It will provide specialised training to equip volunteers with knowledge of the latest online crime trends.

They will also help the police engage and educate the public on cybercrime prevention measures at roadshows and community events.

“Just as the police could not be expected to be omnipresent in the earlier days when street crimes were prevalent, in today’s physical-digital world, it is impossible for the SPF to be everything, everywhere, all at once,” said Mr Heng.

“Community partnerships, the cornerstone of policing today, will be even more important in tackling cybercrime.

“These crimes tend to be less visible than physical crimes, and are best prevented by family and friends who can detect abnormal patterns of behaviour.”

Edge buffet restaurant at Pan Pacific Hotel suspended after 16 diners fall ill

The Health Ministry and the Singapore Food Agency are investigating six incidents of gastroenteritis, with 16 people falling ill after eating food prepared by Edge restaurant between May 2 and May 18.

Edge buffet restaurant at Pan Pacific Hotel. (Photo: Facebook/Edge)

SINGAPORE: Food operations at the Edge buffet restaurant in Pan Pacific Hotel have been suspended after 16 diners fell ill.

The Ministry of Health (MOH) and the Singapore Food Agency (SFA) said on Saturday (May 25) that they are investigating six incidents of gastroenteritis. A total of 16 people fell ill after eating food prepared by the restaurant between May 2 and May 18.

“Those affected either sought outpatient treatment or self-medicated. None were hospitalised,” said the authorities.

The restaurant had first received feedback from diners experiencing gastroenteritis symptoms and undertook measures such as the health screening of food handlers and deep cleaning of premises.

In view of the suspected ongoing transmission of the disease, SFA has suspended the food business operations of Edge from May 24 until further notice.

“The licensee is required to clean and sanitise the premises, including equipment and utensils, and dispose all ready-to-eat food and perishable food items,” said MOH and SFA in a joint media release.

All food handlers working on the premises are required to reattend and pass the Food Safety Course Level 1 and test negative for foodborne pathogens before they can resume work.

The appointed Food Hygiene Officer must reattend and pass the Food Safety Course Level 3 before they can resume work.

A picture circulating online showed an email from Pan Pacific Dining Privileges informing members that the Edge restaurant would be closed due to “unforeseen circumstances”. It also apologised for any inconvenience.

“Food safety is a joint responsibility. SFA would like to remind food operators to observe good food and personal hygiene practices at all times,” said the authority.

“SFA will not hesitate to take firm action against anyone found to be in violation of the Environmental Public Health Act.”

Commentary: The way Singapore Airlines handled SQ321 turbulence crisis is a lesson for other carriers

While SIA’s crisis management efforts have been lauded, the safety and security of air travel will be on the minds of passengers and airlines alike, says Endau Analytics’ Shukor Yusof.

File photo of SIA cabin crew (left) and the interior of Singapore Airlines flight SQ321 after an emergency landing at Bangkok’s Suvarnabhumi International Airport on May 21, 2024. (Photos: AFP, Reuters)

SINGAPORE: Air travellers everywhere must have followed news of turbulence-hit Singapore Airlines (SIA) flight SQ321 with a shudder – another one of the many fears about flying that have become reality recently.

On Tuesday (May 21), the Boeing 777-300ER jet met sudden severe turbulence over the skies of Myanmar, which sent some passengers crashing into the overhead compartments. One death has been reported and many were injured, some critically.

Airlines have emergency protocols and crisis management teams, all with the hopes of never needing to activate them. The immediate aftermath of air incidents can be challenge: Staff may be in a state of shock or confusion, passengers unattended, and information scant, often uncertain.

By most accounts, SIA’s actions in the air and on the ground were exemplary and are a lesson in crisis response for other carriers.

EXEMPLARY CRISIS RESPONSE

SIA’s rapid actions and clear communications have been widely lauded, starting with the pilot’s decision to land in Bangkok, instead of Yangon. The airline has a bigger station in the Thai capital and medical facilities there could cope better with the emergency.

One passenger Josh Silverstone praised the cabin crew for checking on people despite several being themselves badly hurt. Another passenger, Andrew Davies, recalled that the flight attendants were “stoic and did everything they could”.

The jet was met at Suvarnabhumi Airport by ambulances and medical workers who ferried victims to nearby hospitals. Malaysia student Dzafran Azmir lauded the airport and SIA staff for taking care of injured and uninjured passengers.

By that evening, an SIA relief plane left for Bangkok. SIA CEO Goh Choon Phong met returning passengers on arrival early Wednesday morning and also flew to meet those still in Bangkok.

Preparedness and a strong culture of safety are critical.

Five months earlier, the world witnessed how a calm and collected Japan Airlines crew swiftly steered all 367 passengers out of a burning Airbus A350 at Haneda airport, with no major injuries. Their rigorous training, including 90-second evacuation drills, paid off.

That is not to say SIA’s handling of the SQ321 incident has been flawless. An injured passenger complained that SIA had not been forthcoming with information. SIA has apologised to him.

HARD-EARNED LESSONS

Good crisis response and communications is hard work. And SIA showed it has learnt from its last fatal aviation incident 24 years ago.

In October 2000, an SIA Boeing 747-400 scheduled for Los Angeles took off from the wrong runway at Taipei airport during a typhoon, which resulted in a horrific crash that killed 83 people.

That tragedy was marred by initial confusion and miscommunication, after inaccurate and uncorroborated information were made public, causing widespread anger and criticism.

Few airlines cope well when things go awry.

Last year, American discount carrier Southwest Airlines was fined US$140 million for its shambolic cancellation of 17,000 flights due to a winter storm during Christmas 2022 that left 2 million passengers stranded. Southwest had been criticised for not taking responsibility during the crisis and its poor communications.

How airlines treat its passengers during a crisis helps cement brand loyalty.

SIA has a track record of very good customer service, though there have been complaints about declining standards in recent months from disgruntled passengers, including those in its elite Solitaire PPS Club.The airline’s handling of SQ321 will go some ways in quelling critics of its peacetime faults and reassure them that they are in good hands when it really matters.

RISKS AND HAZARDS FACING AIRLINES

Still, airlines must be nervous after the SQ321 incident: Air travel is fraught with risks beyond the industry’s control, from pandemics and natural disasters to geopolitical instability.

Aviation suffered greatly during the COVID-19 pandemic, when airlines around the world grounded their fleets and laid off or cut the salaries of many workers.

In the past two years, conflicts in Ukraine, Gaza and Iran have forced airlines to avoid large swathes of airspace in the Middle East and Europe, causing flights to be rerouted, resulting in loss of time and money.

In recent months, some flights in Indonesia were cancelled due to volcanic eruptions. Volcanic ash can damage plane engines and cause aircraft to stall.

Then there are weather hazards. Besides turbulence, other challenges include wind shear, icing and weather conditions that require pilots to fly primarily by reference to flight instruments instead of visual references (known as instrument meteorological conditions).

AIR SAFETY AND ARTIFICIAL INTELLIGENCE?

That said, flying is still the safest mode of transportation.

According to an International Air Transport Association (IATA) safety report, there were 39 commercial aviation accidents in 2022, resulting in 158 deaths. That’s one accident for every 0.83 million flights.

Still, the industry is looking for ways to make air travel safer and hassle-free.

Experts have begun work on using artificial intelligence (AI) for optimised flight paths that can prevent delays, predictive maintenance to ensure a plane’s airworthiness and more accurate weather forecasts.

AI algorithms, that can analyse vast amounts of data from various sources, could help pilots and air traffic controllers make better informed decisions and reduce human error.

From preventing accidents to minimising loss and managing the crisis when they do, safety and security are non-negotiable in aviation.  

Shukor Yusof is the founder of Endau Analytics, an independent aviation advisory firm based in Singapore.

LiHO TEA 1-for-1 All Regular Menu Medium & Large Drinks on 27 May 2024 In Celebration of 7th Anniversary

LiHO TEA’s 7th Anniversary Bonanza Members 1-for-1 Offer As LiHO TEA turns seven, the beloved beverage brand is gifting its members a ‘1 FOR 1’ offer on all regular menu Medium & Large drink items, exclusively on 27 May 2024. This one-day promotion celebrates LiHO’s commitment to its members, available for members both in-store and via the LiHO TEA app. To enjoy, members must provide their mobile number when ordering in-store. For app orders, follow these simple steps to redeem the 1 FOR 1 voucher: Select any two drinks of your choice to add to your cart. Access the cart and choose the E-Voucher option. Apply the 1 For 1 voucher and savour the savings!

*Terms & Conditions: Promotion is valid on 27 May for Medium and Large drinks only. Not applicable for Hot and Member drinks. Available at all outlets except franchise (only Burlington Square). Promotion is applicable for members instore and app orders. Max 5 sets in a transaction. Discount will be applied on lower value items. Additional toppings are chargeable. Not valid with other discounts.

从 4 月 15 日起,已接种疫苗的新加坡居民、长期通行证持有者在陆路检查站不需要 SG 入境卡

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新加坡:从周五(4 月 15 日)开始,已完全接种 COVID-19 疫苗的新加坡公民、永久居民和长期准证持有者将不再需要 SG 入境卡通过其陆路检查站进入新加坡。

在线提交的 SG 入境卡包含旅行者的健康声明。

所有通过空中或海上进入新加坡的旅客仍​​需通过新加坡入境卡提交健康声明。

移民与关卡局(ICA)在周三的媒体发布会上表示,在陆路关卡豁免这群旅客的新加坡入境卡要求的举措是为了为完全接种疫苗的新加坡居民和长期通行证持有人提供更大的便利。 ,给定流量。

ICA指出,每天都有人在与马来西亚边境通勤工作和学习。

移民和关卡局(ICA)在新闻稿中表示,要获得豁免资格,旅客在过去 7 天内不得去过任何限制类别的国家或地区。它指出,目前此类别下没有国家或地区。

那些在新加坡接种过疫苗的人必须在 TraceTogether 或 HealthHub 移动应用程序中反映他们的疫苗接种状态。

未在新加坡接种疫苗的人士必须在首次入境时向卫生部 (MOH) 系统提交疫苗接种记录。

在抵达前,他们可以通过 ICA 的疫苗接种检查门户提交他们的数字海外疫苗接种证书。如果他们不能这样做,或者如果他们有非数字的海外疫苗接种证书,他们必须在抵达新加坡时将其出示给人工移民柜台的 ICA 官员。

ICA说,那些在海外接种疫苗的人只需要经历一次程序,就可以将他们的疫苗接种记录输入到卫生部的系统中。

长周末的交通状况
ICA还建议计划在耶稣受难日周末使用陆路检查站的旅客考虑额外的出入境时间,并在旅行前检查交通状况。

他们可以通过陆路交通管理局 (LTA) 的 OneMotoring 网站这样做。

他们还应提前计划并避开高峰时段,具体如下:

离开新加坡 进入新加坡

  • 4 月 14 日下午 4 点至 4 月 15 日凌晨 2 点
  • 4 月 15 日上午 5 点至下午 1 点 – 4 月 17 日中午至晚上 11.59

ICA 表示:“在 2019 年耶稣受难日长周末高峰期,乘坐汽车和摩托车通过陆路检查站离开新加坡的旅客不得不分别等待长达三个小时和一个半小时。”

“在同一时期,那些开车来的人不得不等待长达一小时。”

旅行者还应确保他们拥有所有必要的文件,例如护照、有效的车辆进入许可证和 LTA 批准电子邮件,以及如果他们驾驶外国注册车辆进入新加坡,还应持有 Autopass 卡。

更新护照的新加坡永久居民也必须将其再入境许可证转移到新护照上。长期准证持有人在进入新加坡之前,需要通知 ICA 或人力部(MOM)其护照资料的任何变更。

旅客还必须遵守其他要求,例如不携带违禁物品,并遵守离开新加坡注册汽车的“四分之三油箱”规则。

From April 15, Vaccinated Singapore Residents, Long-Term Pass Holders Do Not Need Sg Arrival Cards At Land Checkpoints

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SINGAPORE: From Friday (April 15), Singapore citizens, permanent residents and long-term pass holders who have been fully vaccinated against COVID-19 will no longer need an SG Arrival Card to enter Singapore through their land checkpoints.

The SG Arrival Card submitted online contains the traveller’s health declaration.

All travellers entering Singapore by air or sea are still required to submit a health declaration via the Singapore Arrival Card.

In a media briefing on Wednesday, the Immigration and Checkpoints Authority (ICA) said the move to waive the Singapore Arrival Card requirement for this group of travellers at land checkpoints is to provide greater convenience for fully vaccinated Singapore residents and long-term pass holders . , a given flow.

The ICA noted that people commute to work and study at the border with Malaysia every day.

The Immigration and Checkpoints Authority (ICA) said in a press release that to qualify for the exemption, travelers must not have been to any restricted category of countries or territories in the past seven days. It noted that there are currently no countries or territories under this category.

Those who have been vaccinated in Singapore must reflect their vaccination status in the TraceTogether or HealthHub mobile app.

Those who have not been vaccinated in Singapore must submit a vaccination record to the Ministry of Health (MOH) system upon first entry.

Before arrival, they can submit their digital overseas vaccination certificate through the ICA’s Vaccination Check Portal. If they are unable to do so, or if they have a non-digital overseas vaccination certificate, they must present it to the ICA officer at the manual immigration counter upon arrival in Singapore.

The ICA said those vaccinated overseas would only have to go through a single procedure to enter their vaccination records into the MOH’s systems.

Traffic conditions over the long weekend
The ICA also advises travellers planning to use land checkpoints on Good Friday weekend to consider the extra time for entry and exit and to check traffic conditions before travelling.

They can do so through the Land Transport Authority (LTA) OneMotoring website.

They should also plan ahead and avoid peak times, as follows:

leave singapore enter singapore

  • April 14th from 4pm to April 15th at 2am
  • April 15th 5am to 1pm – April 17th noon to 11.59pm

“During the peak period of the 2019 Good Friday long weekend, travellers leaving Singapore by car and motorbike through land checkpoints had to wait up to three hours and one and a half hours respectively,” the ICA said.

“During the same period, those who came by car had to wait up to an hour.”

Travellers should also ensure they have all the necessary documents such as passports, valid vehicle entry permits and LTA approval emails, as well as an Autopass card if they are driving a foreign registered vehicle into Singapore.

Singapore Permanent Residents who renew their passports must also transfer their re-entry permit to the new passport. Long Term Pass holders are required to notify the ICA or the Ministry of Manpower (MOM) of any changes to their passport details before entering Singapore.

Passengers must also comply with other requirements, such as not carrying prohibited items and following the “three-quarter tank” rule when leaving Singapore-registered cars.

​Healthy Ramadan Fasting

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Get ramadan fasting tips from the D​ietetics​ Department at Singapore General Hospital (SGH) for a healthier fasting month.

Alvin Chumari | HealthXchange.sg

Ramadan fasting

Fasting during Ramadan carries a high risk of dehydration as food and drink are limited to before sunrise and after sunset. Furthermore, as fasting individuals are encouraged to wake up very early to have their Suhoor (or pre-dawn meal), sleep deprivation and dehydration can lead to headaches.

“Healthy fasting is possible if you consume the right foods and in the right quantity,” advises the Department of ​Dietetics at Singapore General Hospital (SGH), a member of the SingHealth​ group.

Here are some tips for healthy fasting:

1. Don’t skip Suhoor (pre-dawn meal)

As the saying goes, ‘breakfast is the most important meal of the day’. And during Ramadan, it becomes even more important!

Although skipping Suhoor to have uninterrupted sleep may sound appealing, you shouldn’t.

Skipping Suhoor prolongs the fasting period as your body will need to rely on the previous meal to provide you with all the nutrients and energy until Iftar (break fast). Due to the longer hours of fasting, you are more likely to feel dehydrated and tired during the day. Furthermore, skipping Suhoor also encourages overeating during Iftar, which can cause unhealthy weight gain.

2. Don’t overeat during Iftar (break fast)

Just as it is not advisable to skip Suhoor, overeating when it is time to break the fast can harm your body.

Iftar should be a well-balanced, nutritious meal and not a feast! Overeating and excessive consumption of high-fat foods in particular may result in indigestion and weight gain. Slow down and enjoy each mouthful of your food.

3. Avoid eating fried foods, salty foods and high-sugar foods

It is not uncommon for fasting individuals to reward themselves with rich, greasy, fried and sugary dishes come meal time. While these foods make you feel good in the short run, they can make fasting the next day more difficult.

Aside from the unhealthy weight gain, consuming fatty and sugary foods also cause sluggishness and fatigue. In addition, you should limit your intake of salt, especially during Suhoor (pre-dawn meal), as this increases thirst.

Instead, try incorporating foods from all the major food groups including fruit and vegetables, rice and alternatives, as well meat and alternatives. Consuming fibre-rich foods during Ramadan is also ideal as they are digested slower than processed foods so you feel full longer.

4. Drink as much water as possible

Drinking as much water as possible between Iftar (break fast) and Suhoor (pre-dawn meal) reduces your risk of dehydration during fasting.

Make every effort to drink at least 8 glasses of fluids daily before dawn and after sundown. Fluids include juices, milk, beverages and soups but water is the best choice. Ideally, you should also cut down on caffeinated drinks like coffee, tea and colas as these have a diuretic effect and promotes fluid loss.

A well-balanced diet is key to healthy fasting during Ramadan. Read pages 2 and 3 for the ideal foods to eat during Iftar and Suhoor.​

​​Tips to Beat Stress at Work

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Tips to Beat Stress at Work

Getting enough rest is one way to beat stress at work. The Department of Internal Medicine at Singapore General Hospital shares some tips.

​Cheong Yaun Marn | HealthXchange.sg

8 ways you can beat stress at work

Your computer hangs for the umpteenth time today, your boss tells you that you had better shape up or ship out, your in-tray is so full that it looks like a compost heap, your phones keep ringing and your report is overdue… Does this sound familiar? Most people would agree that their job gives them a lot of stress.

At work, as in life, there are many things that we cannot control. “While some stress is a normal part of work life and moderate amounts of stress can be stimulating, excessive stress can interfere with productivity and affect your physical and emotional health. The better you are at managing your own stress, the better you will perform at your job,” says Dr Fong Yuke Tien, Senior Consultant and Director of Occupational Medicine, Department of Internal Medicine, Singapore General Hospital (SGH), a member of the SingHealth​ group.

1. See the big picture

Ask your boss what are your key deliverables. Be clear about your job objectives and how you can add value to your department. Don’t get bogged down by your various tasks, but prioritise and do one task at a time.

2. Take time out

Have a relaxing chat with your colleague or friend, have a stretch at the photocopy machine or pop downstairs to buy a snack. Getting a breath of fresh air will help you to cool off your feelings of stress, anger or irritation.

3. Don’t smoke, eat or have caffeine to de-stress

“Nicotine is a powerful stimulant which can lead to higher, not lower, levels of anxiety. Coffee contains caffeine which can raise levels of the stress hormone cortisol. It also has a mild addictive effect. To relax your mind, drink less coffee,” says Dr Fong.

Stress may also make you reach for junk food, such as potato chips or doughnuts which are high caloric snacks. Where possible, try to reduce snacking. When you really must snack, eat healthily and stock up your work desk with healthy alternatives, such as:

  • Soy chips
  • Small packets of nuts and dried fruits like raisins
  • Whole wheat crackers
  • Fruits and vegetables

Explore other avenues to reduce stress and increase participation in healthy activities.

4. Escape for an instant

Think of one instance in your life when you were happy and relaxed. Hold that image in your mind for at least one minute. Keep a postcard or cut-out image of your favourite landscape on your wall and look at it when you are stressed.

5. Don’t be a hero

If you over-commit by taking on too many projects with unrealistic deadlines, you will not only lose credibility at work but you will also stress yourself out unnecessarily. If you can delegate or share the responsibility for some projects, go ahead.

6. Get enough rest

Give your body the sleep it needs – at least seven to nine hours a night. Your stress levels will drop when you are well rested and you will be able to take on your job challenges with more composure.

7. Get adequate exercise

Regular exercise is not only important in keeping you physically healthy but it also promotes mental well-being. Exercise produces endorphins, which are chemicals in the brain that act as natural painkillers, leading to improved sleep and reduced stress levels. World Health Organization recommends that healthy adults should target to do at least 150 minutes of moderate intensity aerobic physical activity a week.

8. Don’t be so hard on yourself

Much of our stress is self-imposed. Most of us set targets regarding desired salaries or positions on the corporate ladder. When we don’t achieve our targets, we get stressed and depressed. Recognise that success is in the eye of the beholder, and that ambitions take time, opportunity and, often, luck to materialise. Don’t take yourself too seriously.