2011 the resident(july)

• Movie Tickets

• Curry PremixWIN

Gabai ForestWaterfallHave a good weekend 14

Zero WasteLife Style1700 tons of garbageproduced daily inour country 10

Your Free Copy July 2011 PQ1780/3762

Mum You’re WonderfulBURA Mother’s Day Luncheon 5

Nutrition Needs For The ElderlyFood for health 24

KVMRT PETITION - GO UNDERGROUND

Who is the lead actor in larry Crowne? a) Julia Roberts b) Brad Pitt c) Tom Hanks d) Sean Connery

Grand Prize x 5• Larry Crowne Movie Tickets for 2• LimitedEditionLarryCrowne

T-shirtsConsolation Prizes x 4• LimitedEditionBag• LimitedEditionPencilCase

Larry Crowne/The Resident Contest

SynopsisWhenappealingeverymanLARRY

CROWNE(TomHanks)isinexplicablyfired fromhis jobas abigbox storeclerk, he realizes it’s time for some meaningfulchangeinhislife.Deeplyin debt and without direction, he returnstocollegewherehebefriendsa group of scooter-riding studentsand eventually develops a real affection for his beautiful speech class instructor, MERCEDES TAINOT(JuliaRoberts).

Charming and smart, LARRYCROWNE reminds us of life’s smallsurprises. Sometimes clouds reallydohaveasilverlining.It’salsoaboutthepowerofnewbeginningslikethetime Larry Crowne, an ordinary man with a gentle heart, was forced todownsize his world…and ended up expandinghislife.

Email your entries:Subject :LARRYCROWNE/BURAcontest.Particulars(Name,NRIC,AddressandMobileNo.)[email protected]

Terms and Conditions1. This Contest is open to all Bandar Utama Residents except the

employeesofNusantaraEdaranFilemSdn.Bhd.and itsAdvertisingAgencies.

2. Thejudgesdecisionisfinalandnocorrespondencewillbeentertained.Proof of postage is not proof of receipt. Late entries will not beentertained.

3. Prizescannotbeexchangedforcashorwithanyotherprizes.4. PrizesaretobecollectedattheBURAoffice5. ClosingDate:28/7/2011

Win attractive Larry Crowne movie merchandise!Beamongthefirsttoemailthecorrectanswerandyou’llbe

ablewintheseamazingprizes!

Publisher: Chow Ka MunChief Operating Officer: Ong Kee Pin

Editorial / Creative Director: Daniel D’OrvilleHead of Graphic: Alvin Lim

BURA Editorial Team : Lai Wing Fatt Lim See Meng MK Tan Lillian Fang Angela Yeo

The Resident Bandar Utama magazine is published monthly by Empire Media Holdings Sdn. Bhd. No.8, 1st. Floor, Block B, Jalan Dataran SD2, Dataran SD, PJU9, Bandar Sri Damansara, 52200, Kuala Lumpur.The Resident Bandar Utama magazine shall not, without written consent of the publisher, be given, lent, sold, hired out or otherwise disposed of in a mutilated condition or in any unauthorized cover by way or trade; or affixed to as part of any publication or advertising, literary or pictorial matter whatsoever. The articles and views that are contained in this magazine do not reflect the views and position of Bura unless explicitly stated otherwise.

July 2011

Official magazine ofBandar Utama Residents Association

For advertising enquiries: [email protected] you would like to contribute articles, please email to:[email protected]

Feature – Mother’s day• Mum You Are Wonderful 5

Our Community• Zero Waste Life Style 10• A Gift Of Love 12

Travel & Leisure • Gabai Forest Waterfall 14

Dining & Recipe• Curry Mee 18

Healthy Living• Exercise For The Elderly 22

Food & Nutrition• Nutrition Needs for the Elderly 24

This months special• Joint RA/RT KVMRT Petition-Go 28

Happenings • Classified 31• Inspiration 32

On Mother’s Day, Bandar Utama residents paid most humble tribute to their

MOTHERS! This is the first ever Mother’s Day celebration. Organized by BURA at PLUS 8 on May 15th 2011 with a little over 200 attendees.

Mothers are the sweetest gift from GOD to us. There is no way we could ever really thank our mother for all she has done for us nevertheless we must make it a habit to keep reminding ourselves of the various sacrifices she made while raising us. Mother’s Day is the best time to say in words how much we love and care for our mum.

Mothers are everything for us when we were small...our lives revolved around her. For everything that we needed we call on her. To protect us from all perceivable dangers we want her around us. To take us out we hold her arms. To kiss away our wounds we ran to her. And for a warm hug and love we looked for her. She is the focal point of our lives, the greatest human being in the world or should we say divinity on earth. On the special occasion of Mother’s Day, pay tribute to MOTHERS - the greatest blessing from of God to us.

Mum You Are Wonderful

04 THE RESIdENT OUR COMMUNITY

“...It was alot of fun. I look forward to more of your work and wish you all the best with your future projects. Please put me on your mailing list for future events ETC... It was really nice meeting you and Thanks again”~ John Tan

Specific Thanks to:

Guest of Honor YB Elizabeth WongMs ChuahMr Danny LimBURA Committee

Organizing CommitteeLim See MengDaniel D’OrvilleCatherineLillian Fang

PresentersMr MK TanMr Lim See MengMr Lai Wing Fatt(Mother’s Day Poem)

PhotographerDaniel D’OrvilleYS Photo

Prizes Sponsors for the Event byOne UThe STARTLCTropicana Medical CentreOcean SpraySakura – Mary KayIce KoolKFC Holdings (Ayamas, Pizza, KFC vouchers)Heaven’s GiftADUN – UmbrellasYu Yee Oil

VolunteersPauline D’OrvilleSamantha TanBU 7 & 10 Guards

...and again, thank you to all who showed up!

05 OUR COMMUNITY THE RESIdENT

Mothers Day is the perfect day to celebrate the joys of having a mother. It is the time to make amends for not being able to spend quality time with her. So make an effort to give her a perfect GIFT on this Mother’s day celebration by joining us in our festivity. Strive to make Mother’s Day absolutely hassle free for your mother and take the responsibilities on yourself for a day. Pamper her a little on this special day of hers just as she has done in your growing up years. Give her a warm hug and a big kiss as you wish her a Happy Mother’s Day … for no one deserves more that you, MUM

Who’s Who

“...It was an incredible event! My immediate and extended family enjoyed ourselves and are looking forward to more much MORE in future...” ~ Elizabeth SueAnne


“Bless You and Thank You! We had a wonderful time on Sunday. Thank you so much. The “Elvis” was fantastic and the rest of the program was great too! Thank you for being who you are for doing what you’re doing. Love and Blessings” ~ Heather Choo & Family


Who’s Who

“I was an invited guest and I see how close knit your community is and was told that BURA organizes many events on a monthly basis – I think that is GREAT. I have left my card at the reception table and requested to be included (if possible) if all your future events” ~ Karen Low


Two Poems forMother’s Day

Our mothers are great leaders

They pamper, feed and guide us

Money they control so there’s no waste

As we grow they show us the way

Boyfriends and girlfriends we confide

Guilty conscience we cannot hide

When our fathers are too fierce

Mother’s apron wipe our tears

When we grow up they grow old

Our feelings for them we must show

Love and affection keep them close

To people whom they mean the most

Mother’s Day is a special day

For us to stop work and to play

One big family to celebrate

With fun and laughter the whole day

(Dedicated to all mothers & read out at BURA’s, Mother Day Luncheon on May 15, 2011)

By : Lai Wing Fatt

I am grateful for a mum like you,

Who is always there for me.

You are kind and beautiful,

and extremely lovely.

Thank you for all you’ve done,

Your kindness knows no bounds.

‘GIVING’ is your slogan,

Everyone loves it when you’re around.

Don’t worry about your smile,

The lord will give it back.

Plus it’s what’s inside that matters,

And that makes people jealous.

Today is your day

the day of the mothers.

And you among them,Are like no other!

From: Francisco Johannes Yung-BU6picture (my dear mother) name: Angela Yeo


Have you ever followed a garbage truck that lets the effluence spill onto the

street? Have you ever noticed the heaps of rubbish that piled up in your neighborhood? Have you ever been near to a landfill with rubbish stacked up a few storeys high? The stench is offensive. The scene is unsightly. This does not auger well for a world class city and neither does it complement our beautiful country side. The 17000 tons of garbage produced daily in our country does not help. The problem is growing. The authority is under increasing pressure to find new landfills and building new incinerators to cope with these

wastes. Their challenges are compounded by objections from the residents, resident associations and NGOs who do not want any landfill or incinerators located in their neighborhood.

While we are not in a position to solve this mammoth problem, but with a little effort and change of lifestyle, we can definitely help; or at least lessen the impact. Reduce, reuse and recycle is nothing new to us. The concept has been around for 25 years now but how many of us are seriously practicing it? If you have not taken any action all this while, now is the time to consciously make an effort to put this concept into practice. Many developed countries are already using different garbage bins to separate the different types of wastes. Some of the local councils had tried but the majority has not done anything yet. However, it does not mean that we cannot practise this ourselves. To recycle, all we have to do is put our bottles, metal and plastic into separate bags and our garbage collectors will willingly put them into separate bags and send them to recycle centers in exchange for cash. Not only do they not need to pay tipping fees, recycling will cut down transportation of garbage to landfills and the eventual reduction of landfills and this will gradually contribute to a greener environment.

The bulk of our daily household garbage comes from organic waste which in my opinion, is easiest to handle. If we can find a way to address this at source, the amount of garbage generated daily will be substantially reduced. If you practise sustainable lifestyle, there is zero organic waste to dispose off. The only waste left will be the recyclable garbage which does not contribute to landfill as it is sent for recycling.

To me, organic waste is the easiest to handle at source which in this case is our home. We can practice composting, vermiculture or using food digester to transform our organic waste into a nutrient rich by product -- compost. If you plant veggies like me, this nutrient rich compost will become your main product for conditioning and enriching the soil. So the effort put into composting will reward you twofolds, eliminate the organic waste and at the same time, getting something desirable in return.

Zero Waste Life Style



Having a green environment and practising sustainable life style will definitely contribute to our overall well being.

As I was travelling in our coach during our trip to Jiuzhaiguo, China, we noticed there are some big round logos on walls of some of the living quarters. Our tour guide was quick to point out that the symbol denoted a centurion in the quarter. My mother is 99 years old this year. She is still able to do needle work and go upstairs to her room on her own. With one more year to go, she will be a centurion. I wish I can display a logo like that in our neighborhood.

My dream is to have zero waste (organic) neighborhoods. Whether it is achievable very much depends upon on each and every one of us. We need to do some thing and do it fast. In fact, our neighboring housing estate has already set up a committee to help their residents to green the environment and practise organic gardening. One of their committee members knew that I have done some presentations on organic issues before, so they approached me to conduct similar presentations but I did not accept as I am quite busy with my full time job. However, I may be able to squeeze some time to share my knowledge if our residents show interest.

Wong Tar Huei from BU2.

Prologue

A little girl who was anxious to find out what her parents had gotten her for her

birthday that year could no longer wait until the next morning to unwrap her present. So in the middle of the night, she decided to creep downstairs very slowly so as to ensure that her parents would not hear her footsteps from their bedroom upstairs. As her little fingers carefully unwired the dainty ribbons that had been tied up prettily around the box, she thought to herself, what had her parents got her this year? “A gift of knowledge which no one can take away from you, my child,” replied a faint voice from above.

Acquisition of KnowledgeWhile no one can deny that knowledge

is one of the very few things that cannot be taken away from another, how does one

acquire knowledge? Knowledge can be acquired from one’s five senses; touch, smell, sight, hearing and taste. But one has to translate these experiences into a common medium to be documented. Just as what I am doing now, documenting my thoughts which is basically my inner speech into words of the most widely used language in the world i.e. English.

The Five Senses of LanguageAlthough there are various theories in

the origin of language, none has been conclusive as the earliest existence of language was so early in human prehistory. But it has certainly evolved over the centuries from the language of the primates to the existence of a more complex system for communication.

Language can be anything from the sounds made by the birds and the bees to strange looking Hieroglyphic symbols on the walls of the pyramids. It can also involve body gestures or touch, which some may call it the language of love or a term more popularly used these days for love struck teenagers; PDA, the acronym for Public Display Affection. Body contact is of utmost importance in maintaining social harmony in a chimpanzee community where they will often groom each other for hours. As proven by the chimps, grooming is a way to maintain calmness and tranquillity while preserving close relationships. Could that be the reason why close female friends love to paint each other’s nails and dye each other’s hair?

The Importance of LanguageLanguage is widely used by men and

animals as a vehicle for communication, socialization, and sharing of thoughts, perceptions and feelings. The Sound Machine written by Roald Dahl believes that even plants and trees could communicate.

Language shapes one’s thoughts just as what a popular British philosopher, John Stuart Mill said that ‘Language is the light of the mind’.

Language also reflects one’s identity. It is not too difficult to tell where one comes from, his education background and social standing as he speaks based on his accent and choice of words.

Other Modes of Communication

Language is not only limited to those who are blessed with the natural ability to use all their five senses well. The mute rely on writing, signing and body gestures to express themselves. Those who are visually impaired

The Gift of aLanguage


use the Braille to read so that they too can enjoy reading as part of their daily routine. The deaf are still able to communicate their thoughts and feelings through signing.

In times of war, codes such as digital and analog were popularly used within the members of the troop. One of the most popular types of codes used was the Morse code which transmits textual information via the flashing of tones, lights, clicks and sounds. How are all these possible without the existence and most importantly, the advancement of a common tool amongst us mankind i.e. language?

Purpose of LanguageLanguage is a gift to all mankind. It is the

most powerful and influential tool a human being could ever possess and yet, many have taken this gift for granted. Carefully chosen words could comfort a depressed friend who may be just a step away from attempting suicide but harsh words could start a war. The extend of the effect depends on which context one is looking at; a conflict with Joe’s neighbor who mows the lawn at 6 in the morning or a war between two countries when two leaders are of opposing beliefs with each trying his best to defend his own country. Hence, the adage “sticks and stones may break my bones but words can never hurt me” is utterly untrue and most of the time, would kill one’s spirit instead.

From the existence of language that great poets such as Jane Austen and Robert Browning, legendary song writers and singers such as Michael Jackson and John Lennon and one of the most respected authors in English literature, William Shakespeare remain paramount in the hearts of people from one generation to another throughout the English speakers around the world.

Billions of dollars worth of transactions have been agreed-upon with some exchange of gentlemanly words and sealed with just a firm hand shake between the Bill Gates and Warren Buffets of this world.

Hence, language is not only a tool for communication but it builds friendship, bridges cultural gaps and forges economic relationships.

EpilogueSo as the little girl carefully opened her

birthday gift in the still of the night, she smiled to herself and thought, a gift of knowledge is what I’d like to have because it won’t grow old and it won’t fade. It transcends time. Also, it comes with a free lifetime warranty or until the expiration of the memory, whichever earlier.

Folding a handwritten letter by her parents

which she had found in the box, she carefully slipped upstairs, tip toeing back into her room. The letter was nothing extraordinary but just a promise from her parents to bring her to the community library weekly where she could spend hours there. Attached with the letter was also a lifetime membership card with her name written on it. And the faint voice was in actual fact, the voice of her conscience.

Written by Aileen HoeDirector of English Champ @ Literacy WorldContact details: 03-7880 2460 / 016-209 1989 or [email protected]


Gabai ForestWaterfall

“One of the most interesting waterfalls in Selangor, Sungai Gabai

Waterfalls consists of several falls cascading water from a height of

more than 100 metres to a series of pools at the foot of the falls.”

14 THE RESIdENT TRAVEL & LEISURE

The swirling, gushing water of Gabai Falls cascading from the top over the rocks is simply a sight to behold. Apart from swimming, wading in the river among the rocks and boulders and picnicking, this family outing can be an exciting for the whole family.

At several places shelters also have been erected and also some bridges to make the easy crossing of the streams. Best time to visit is early morning if you are planning to come on a weekend.

For further information please contact: Pejabat Hutan Daerah Hulu Selangor 48000 Rawang, Selangor Hutan Lipur Sungai Gabai Tel: 03-691-6131 Fax: 03-691-7533

15 TRAVEL & LEISURE THE RESIdENT

Photography: Jamil Mat Isa

One of the most interesting waterfalls in Selangor, Sungai Gabai Waterfalls

located at hulu langat, Selangor consists of several falls cascading water from a height of more than 100 metres to a series of pools at the foot of the falls. The location 1st N03° 09.97’ E101° 54.52

The waterfalls of Malaysia offer us some

of the most spectacular and pristine vista of nature. These magnificent cascades of natural water provide visitors with plenty of fun nature activities to experience. Be it taking a plunge into the refreshing cool waters, enjoying a family BBQ or just exploring and learning about the many insects and butterflies that make their home around the waterfall vicinity.

From Bandar Utama, make your way

to Ulu Langat via Kesas highway. Look for the waterfall signboard when you reach Ulu Langat and travel until you reach the waterfall carpark. Travel time is about 45minutes to reach Gabai Falls at moderate car speed within the permitted speed limit. When you arrive at the main gate of Gabai Falls, you will be charged RM1 per person.

In the narrow shaded forest valley, you

will see a series of cement built stairs leading to the flatter areas of the hilltop. These areas are the more popular swimming spots for the whole family to enjoy.

Along the steps going up are several open areas with large wooden platforms for families and groups to set up your food, drinks and activity stuff. (Just remember to bring along a trash bag to bring back all your rubbish for disposal).

There is a covered shelter area for those who want to avoid the sun or if unlucky the rain. Having an outdoor meal after all the strenuous activity is the most fun thing to do with a family. The natural rainforest environment is certainly a great experience for the whole family to appreciate and enjoy nature’s wonders. You will encounter the occasional mosquito or insect bite, hence don’t forget to bring and apply your insect repellent on the kids before the go out to play at the water’s edge.

If you want to avoid the crowd, follow the

river upstream to find a secluded camping spot or some quiet jungle trekking and nature photography.

Things To DoSwimming - Straight from the rainforest, the water is cold and refreshing. Sit in a waterfall pool, slide on the wet rocks or find a pool upstream all for yourself. Picnic - Prepare some sandwiches, fried chicken wings, nasi lemak or just bring along your own mini grill to BBQ in the open areas of the rainforest. Trekking - Trek upstream towards the main swimming area along the trail and reward yourself with a refreshing dip before returning. Nature Photography - A tropical rainforest with gushing waters offers some interesting photo opportunity to capture nature’s attractions such as colorful Butterflies, strange looking Insects, plants and fungi.

General InformationWeekends are generally crowded. There are facilities at the entrance and the hilltop areas for changing clothes.

The hours of operation are daily from 7:00 am to 7:00 pm.

Fees and Facilities •Entrance fee: RM 1•Sales of Food and drink are available on

weekends •Toilet facility available•There are a few covered shelters for

picnics or protection from rain

16 THE RESIdENT TRAVEL & LEISURE


Safety Tips When at Waterfalls

Don’t Go Near the Top of Waterfalls It’s foolish to get too close to the top of a waterfall. Always follow this rule of safe hiking: Never put yourself into a position where you will be harmed seriously if you fall. When you stand at the edge of a cliff or waterfall, the slightest distraction can startle you. Don’t Climb on Waterfalls Experienced rock climbers wouldn’t attempt some of the things casual tourists do at waterfalls. It is simply not safe to climb a waterfall without proper climbing gear and training. You might think it’s no big deal as long as you don’t go very high, but it only takes a few feet to twist an ankle or break a leg. Stay Out of Swift Currents Stream currents are stronger and the water colder than most people realize. If you fall in, you can quickly lose control and become trapped in the current. Never cross a stream anywhere near the top of a waterfall. Be Aware of Slippery Surfaces The most common mishap at waterfalls is slipping on wet or algae-covered rocks. Admittedly, some rocks are not slick even when wet, and you can safely walk on them. The trouble is that these rocks are difficult to tell them apart from the dangerous ones. Even dry rocks can be slippery. It’s impossible to see the waterfalls in NC (or anywhere) without stepping on a few rocks, but you can do it sensibly. Until you are sure of the footing, crouch low and inch yourself along.

Curry MeeServes 6 persons

Curry Mee is a very popular hawker dish that is full of flavor available in Malaysia and Singapore. It’s often referred to as “Laksa” or “Curry Laksa” in the Southern parts of Malaysia. It is a simple noodle soup that you can get anywhere in Penang. It’s basically a bowl of yellow noodles and bee-hoon (vermicelli) infused in rich and spicy coconut curry, cockles, Tau Fu Pok (fried tofu puff), shrimps, cuttlefish, fish cakes and/or fish balls. The Curry Mee comes with a spoonful of roasted chili paste. If you like your food hot and spicy, add more chili paste.

18 THE RESIdENT DINING & RECIPE

Ingredients: 50gm Meat Curry Premix (A) 50gm Sambal Tumis Premix (A) 300ml Water (A) 100ml Cooking Oil 1 litre Water for Gravy 300ml Coconut Milk or Fresh Milk 1 cube Chicken Stock 1 cube Anchovy Stock 5 Stalks Lemon Grass (crushed) 12nos Tau Fu Pok (cut into half) 30nos Fish ball 2nos Fish Cake (Cut into slices)

Garnishes: 500gm Spaghetti 500gm Bean Sprout 1 bundle Spring Onion (Chopped) 1 bowl Cockles

Dried Prawn Paste: 50gm Sambal Tumis Premix (B) 150ml Water (B) 50ml Cooking Oil 50gm Dried Prawns (Blended Coarsely) *Sugar to taste

Cooking Method:• Boil spaghetti in water until cooked. Rinse

with cold water. Strain dry and toss with cooking oil

• Mix ingredients (A) well and stir-fry with cooking oil until fragrant (You can see the oil rises)

• Add water, coconut milk or fresh milk, chicken stock, anchovy stock, and lemon grass. Bring to boil and simmer for 10 minutes.

• Add tau fu pok, fish ball, fish cake and bring to boil. Ready to serve to serve with spaghetti, bean sprouts and cockles.

• dried Prawn Paste:• Mix ingredients (B) well and stir-fry with

cooking oil until fragrant (oil rises)• Add blended dried prawns. Stir well until

fragrant again. Ready to serve with curry mee.

*Add salt and sugar to taste

Premix giveawayThe First 20 readers to email us what recipe they would

like to see in the future articles will receive 1 box Spargo Mills Premix

Email: [email protected]

www.my-grocer.com

19 DINING & RECIPE THE RESIdENT

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Exercise and Senior

Is it safe for me to exercise?

It is safe for most adults older than 65 years of age to exercise. Even patients who have

chronic illnesses such as heart disease, high blood pressure, diabetes and arthritis can exercise safely. Many of these conditions are improved with exercise. If you are not sure if exercise is safe for you or if you are currently inactive, ask your doctor.

How do I get started?It is important to wear loose, comfortable

clothing and well-fitting, sturdy shoes. Your shoes should have a good arch support, and an elevated and cushioned heel to absorb shock.

If you are not already active, begin slowly. Start with exercises that you are already comfortable doing. Starting slowly makes it less likely that you will injure yourself. Starting slowly also helps prevent soreness. The saying “no pain, no gain” is not true for older or elderly adults. You do not have to exercise at a high intensity to get most health benefits.

For example, walking is an excellent activity to start with. As you become used to exercising, or if you are already active, you can slowly increase the intensity of your exercise program.

What type of exercise should I do?There are several types of exercise that

you should do. You will want to do some type of aerobic activity for at least 30 minutes on most days of the week. Examples are walking, swimming and bicycling. You should also do resistance (also called strength training) 2 days per week.

Warm up for 5 minutes before each exercise session. Walking slowly and then stretching are good warm-up activities. You should also cool down with more stretching for 5 minutes when you finish exercising. Cool down longer in warmer weather.

Exercise is only good for you if you are feeling well. Wait to exercise until you feel better if you have a cold, the flu or another illness. If you miss exercise for more than 2 weeks, be sure to start slowly again.

When Should I Call My Doctor

If your muscles or joints are sore the day after exercising, you may have done too much. Next time, exercise at a lower intensity. If the pain or discomfort persists, you should talk to your doctor. You should also talk to your doctor if you have any of the following symptoms while exercising:• Chest pain or pressure• Trouble breathing or excessive shortness

of breath• Light-headedness or dizziness• Difficulty with balance• Nausea

Exercise For The Elderly

22 THE RESIdENT HEALTHY LIVING

What Are Some Specific Exercise I Can Do?

The following page shows some simple strength exercises that you can do at home. Each exercise should be done 8 to 10 times for 2 sets. Remember to:• Complete all movements in a slow,

controlled fashion.• Don’t hold your breath.• Stop if you feel pain.• Stretch each muscle after your

workout.

Wall push-ups.A. Place hands flat against the wall. B. Slowly lower body to the wall. Push

body away from wall to return to starting position.

23 HEALTHY LIVING THE RESIdENT

Chair squats.Begin by sitting in the chair. Lean slightly

forward and stand up from the chair. Try not to favor one side or use your hands to help you.

Bicep curls.Hold a weight in each hand with your

arms at your sides. Bending your arms at the elbows, lift the weights to your shoulders and then lower them to your sides.

Shoulder shrugs.Hold a weight in each hand with your

arms at your side. Shrug your shoulders up toward your ears and then lower them back down.

Extracted from familydoctor.org

The life span of the average person has increased dramatically. Unfortunately,

knowledge of the nutritional needs as we age has not kept pace. Most experts agree that nutrition is a factor in the aging process. Age-related changes in body composition and metabolism require seniors to keep a sharp eye on their food choices.

Too many seniors are undernourished as a result of:• Aging,• Eating processed and refined foods that

often have lost their nutritional value,• Reduced metabolism,• Diminished appetite, and• Effects of medication.

Metabolic changes, along with decreased physical activity, require obtaining the same amount of nutrients from a lower caloric level. As one gets older the chances of suffering a chronic illness are greater, and health experts believe that poor eating habits contribute to some of those ailments.

WHAT AGING CHANGES HAVE NUTRITIONAL SIGNIFICANCE?

First, older people produce less saliva and often have poor dentures. This causes difficulty with very dry foods.

An estimated 30% of seniors lose their ability to make stomach acid, and this interferes with the absorption of some nutrients such as vitamin B12 and folic acid. Deficiencies in these nutrients, as well as vitamin B6, can cause neurological changes such as decline in alertness, loss of memory, and numbness of the extremities.

The reduction of the natural movement of food and enzyme activity in the gastrointestinal tract, known to be associated with aging, often results in digestive difficulties in dealing with certain foods. Also, this reduction in the natural movement of food through the intestines causes food to remain in the intestines for a longer period of time, producing harder stools and resulting in constipation.

Aging affects certain senses, such as taste, smell, vision, and in turn affects the types of foods that will be chosen. Salty and sweet taste sensations can decline markedly with age, causing some to prefer foods that are richly seasoned. However, certain spicy foods produce gas. Many older persons complain of “heartburn,” that often is not caused by increased acidity but by gas production. Others resort to extra salt in order to overcome their gradual loss of taste. Sodium and its role in water retention and high blood pressure may then become a problem.

Nutrition Needs For The Elderly

24 THE RESIdENT FOOD & NUTRITION

Due to particular diseases, such as heart disease or osteoporosis, as we age we need less of some minerals (such as sodium to lower blood pressure) and more of others (such as calcium for bone mass). Bones tend to weaken with age; evidence suggests that seniors require at least 1500 milligrams of calcium a day.

Depression and loneliness can further contribute to a disinterest in eating. Many seniors do not have the economical means, knowledge, or willingness to ensure the most nutritious choices in food selection and meal preparation, the result being malnutrition and potential health problems.

Because of changes in the body and decreasing physical activity, older people usually need fewer calories as the rate at which the body uses energy tends to decrease. For some, food intake generally is lower, and the amount of lean body tissue decreases while the amount of body fat increases. Yet others maintain old eating habits not realizing that most people gain weight more easily as they age.

WHAT TO DO?Fortunately, there are nutritional guidelines

for seniors that can be derived from conventional wisdom. They are as follows:• Eat a variety of foods from five of the six

major food groups (fruits; vegetables; breads and cereals; milk and cheeses; meat, poultry, fish, and dry beans) to obtain all the nutrients needed for good health.

• Avoid foods high in cholesterol.• Limit total fat intake to less than 30% of

your calories and keep intake of saturated fats to less than 10%.

• Increase your intake of dietary fiber.• Be selective of foods that cause gas

problems.• Prepare moister or softer foods, or smaller

portions, if you have difficulty with dry foods.

• Limit the use of salt and sodium compounds.

• Increase your calcium intake, especially women.

• Avoid too much sugar.• Drink at least eight (8 ounce) glasses of

water daily.• If you drink alcoholic beverages, do so in

moderation.• Drugs interact adversely with certain

nutrients. If in doubt, before you take them, find out.

25 FOOD & NUTRITION THE RESIdENT

teeth, and to make hemoglobin in red blood cells. They help maintain body fluids and help in other chemical reactions in the body.

WATER is often called the “forgotten nutrient.” It is needed to replace body water lost in urine and sweat. Water helps to transport nutrients, remove wastes, and regulate body temperature.

One way to assure variety and a well-balanced diet is to select daily servings of foods from the first five of the six food groups:1. Fruits2. Vegetables3. Breads and cereals4. Milk and cheeses5. Meat, poultry, fish, dry beans6. Fats, sweets, and alcohol

FRUITS ANd VEGETABLES: provide vitamins, minerals, and dietary fiber; some provide starch or protein. Peels and edible seeds are especially rich in fiber. deep-yellow vegetables are good sources of vitamin A. dark-green vegetables are a source of vitamin A and C, riboflavin, folic acid, iron, calcium, magnesium, and potassium. Vitamin C is provided by melons, berries, tomatoes, and citrus fruits (oranges, grapefruit, tangerines, lemons). Certain greens--collards, kale, mustard, turnip, and dandelion--provide calcium. Nearly all vegetables and fruits are low in fat, and none contain cholesterol.

26 THE RESIdENT FOOD & NUTRITION

The guidelines cannot guarantee health and well-being as health depends on many things, including heredity, lifestyle, personality traits, mental health and attitudes, and environment, in addition to one’s meals. Food alone cannot make you healthy, but good eating habits based on moderation and variety can keep you healthy and even improve your health. Experts from Health Agencies agree that following these guidelines and eating well-balanced meals support:• Adequate energy to carry out daily tasks.• Good mental health and mental abilities.• Resistance to disease.• Recovery from illness, accident, or

surgery.• Medication effectiveness.• Better management of chronic health

problems to improve quality of life, mobility, and independence.

NUTRIENTS--WHAT ARE THEY?A nutrient is a substance that promotes

body growth or improvement or repairs the natural waste of the body. You need more than 40 different nutrients for good health. These include:1 energy sources (measured in calories) • carbohydrates (starches sugars) • fats • proteins2. vitamins3. minerals4. amino acids (from proteins)5. essential fatty acids (from fats and oils)6. water CARBOHYDRATES include starches,

sugars, and dietary fiber. Starches and sugar supply the body with energy. Dietary fiber provides bulk in the diet, which encourages regular elimination of wastes.

FATS provide energy and are carriers of fat-soluble vitamins. Fats also add flavor to foods. Some fats help form cell membranes and hormones.

PROTEINS are the building blocks of the body. They are needed for growth, maintenance, and replacement of body cells. They also form the hormones and enzymes used to regulate body processes. Any extra protein is used to supply energy or is changed into body fat (stored energy).

VITAMINS are organic substances needed by the body in small amounts. They do not supply energy, but they help release energy from carbohydrates, fats, and protein. They also help in other chemical reactions in the body.

MINERALS are also needed in relatively small amounts and do not supply energy. They are used to build strong bones and

BREAD AND CEREAL group: Foods in this group provide starch, thiamin, riboflavin, niacin, iron, magnesium, folacin, fiber, and protein


BREAD AND CEREAL group: Foods in this group provide starch, thiamin, riboflavin, niacin, iron, magnesium, folacin, fiber, and protein.

MILK ANd CHEESE group: Milk and most milk products are calcium-rich foods. They contribute riboflavin, protein, and vitamins A, B-6, and B-12.

MEAT, POULTRY, FISH, ANd BEAN group: It’s a good idea to vary your choices in this group. Each food has a distinct nutritional advantage. Red meats are good sources of zinc. Liver and egg yokes are valuable sources of vitamins, but are high in cholesterol. Dry beans, peas, soybeans, and nuts are worthwhile sources of magnesium. All foods of animal origin contain vitamin B-12. Foods of vegetable origin do not.

FATS, SWEETS, AND ALCOHOL: Most foods in this group provide relatively low levels of vitamins, minerals, and protein compared to calories. Vegetable oils generally do supply vitamin E and essential fatty acids.Ideas for adding variety to your meals• Get out of the rut of thinking that certain

foods are meant only for certain meals. Try vegetable soup and a tuna fish sandwich on pumpernickel bread at breakfast, or a cheese omelet, bran muffin, vegetable salad, and fresh fruit for dinner.

• Experiment with recipes created especially for one or two people.

• Combine leftover meats and vegetables into one-dish casseroles that can be easily heated for lunch or dinner, or frozen for later use.

• Share pot-luck lunches and dinners with friends or acquaintances on a rotating basis. Not only will it add variety to your diet, but it’s also a great way to make new friends.

Extracted from the senior cites.com

PRESS RELEASE

We the Joint Residents Associations / Rukun Tetangga from Bandar Utama,

Taman Tun dr. Ismail, damansara Utama, Damansara Kim, Mutiara Damansara and Kota Damansara have gathered to voice our strong support for the implementation of MRT Line for the Klang Valley MRT project but would like to appeal that the line going through our neighbourhoods be built underground.

It is our opinion that the current proposal for an elevated MRT line through our neighborhoods does not serve our communities in a positive manner in compliance with the objectives set by the government of Malaysia. As such, the Joint Residents Association / Rukun Tetangga have distributed and collected a petition from our affected residents which in response to the MRT proposal by SPAD/PRASARANA, which states as follows:

Whereas;“The environmental impact assessment

(EIA), commissioned by the government and released on Tuesday, 15th February 2011 acknowledges that thousands of residents who live near the project will suffer from noise, air and water pollution, as well as traffic congestion; and that businesses in certain areas would potentially lose customers, especially those that depend on the local neighborhood.”

We, the undersigned, residents of the Klang Valley appeal that the MRT line be built underground to serve our housing communities. Listed below are the pertinent points which need to be addressed by SPAD.

Advantages Of Building The Line Underground1. Expansion By building the MRT underground the

government has the option to add MRT lines, tracks and upgrade stations as and when the need arises. As such the project is then scalable. This is in contrast to the current proposal to build an elevated line. The current LRT system is a clear example of the challenges faced by a project like this when expansion is not feasible when ridership increases.

2. Reduced noise pollution There are certain studies that show that

the addition of the MRT line above major highways such at the LdP and SPRINT will increase noise levels above the recommended noise levels set by the World Health Organization. This will lead to severe health issues for affected residents such as high blood pressure, heart disease and stress. An underground MRT track will eliminate this concern as residents will be relatively unaffected by noise generated by trains from 4am to 12am everyday.

3. Reduced traffic congestion The current proposal for the MRT proposal

involves the track to be built above major highways such as the LDP and the SPRINT. Undoubtedly traffic congestion will increase as a result both during and after the construction period. Furthermore, major entry and exit ways into and out of housing areas will be affected thus adding to the already unbearable traffic traveling to and from these areas.

4. Less affect to daily life during construction phase The affect caused by building the MRT

track above ground will greatly affect the daily life of the rakyat who live along the line. Pollution, crime and traffic congestion will increase and infringe on the comfort and serenity of life in an already mature housing area.

5. Use the land above the station to create parking lots The current proposal for the MRT project

allocates for only 4,500 car parks. Based

JOINT RESIDENTS ASSOCIATIONS / RUKUN TETANGGA KVMRT PETITION

- GO UNDERGROUND


on the projection for ridership and the experience with the LRT project this will be insufficient and not condusive to users. Building MRT stations underground will allow for the same space to be developed as multi story car parks.

6. Homes near the lines will not be negatively affected Certain homes along the line will be almost

10 meters from the MRT track. This poses a direct negative impact on these homes. Whereas other developed countries build their MRTs up to 35 meters from homes, our MRT project allows for the line to be up to 6 meters from homes. This will make living in these homes unbearable. Building the MRT underground eliminates this concern altogether. Residents who live in our communities can be assured of the peace and tranquility they currently enjoy.

Addressing The Issue Of Higher Costs1. Developers can amortize costs Bandar Utama City Corporation has

already offered to have a station near 1 Utama Shopping Centre and otherdevelopers can also participate in a similar way. By allowing the station to be co-built as part of One Utama, the government saves on costs of construction while allowing for the development of an underground mall.

2. Bandar Utama station hub This proposed Bandar Utama station can

be used as a hub for the the surrounding areas. The proposed stations at TTdI and The Curve can be merged with the Bandar Utama station to serve as a hub for the area. One Utama already serves as a hub for the region with busses picking up travelers en route to Singapore and Penang. This way, the government saves on the construction of two stations.

3. Underground lines can reduce the length of the track The current proposal involves having the

MRT line trail major highways in order to access the proposed catchment areas. This might not make for the most cost effective route for the MRT. Building the line underground does not present these challenges. Lines can be built to go directly through the areas that need it most.

4. Investment for the future Finally we wish to appeal to our pride

as Malaysians - a country that is used to achieving great things. We have had the land\marks, cities and projects that have won accolades the world over. We did not concern ourselves with costs when we embarked on these projects. Instead we realized that we were investing in the future of our great nation. The KVMRT project is the first project that will affect nearly every resident in the Klang Valley. We believe that it is worth the investment.

5. Petrol Subsidization & Others The cost of petrol usage, negative effect

on health & property as well as loss of business & working time outweigh the cost of building the MRT underground.

ConclusionWe hereby wish to present to you our joint petition documents. We have so far collected 10,000 signatures for to the construction of an underground MRT project - and more signatures are on the way. We believe that we should learn from our mistakes from the past and aspire for great things for our future.

We hope that SPAD, PRASARANA and the Government of Malaysia will take heed to the wishes of the rakyat.

Build it right, build it once!


When is Lulla Man releasing in cinemas? a)4August b)4Septemberc) 4 July d) 4 October

Grand Prize x 10• LimitedEditionMenBoxer

Lulla Man/The Resident Contest

SynopsisThree fun-loving married

guys always sneak to havean affair with girls. Withsophisticated skills to avoid beingcaughtbytheirwives,the guys are reckless andnever realize that their wives are now team up to givethemabitterlesson.

Email your entries:Subject :LullaMan/BURAcontest.Particulars(Name,NRIC,AddressandMobileNo.)[email protected]

Terms and Conditions1. This Contest is open to all Bandar Utama Residents except the

employeesofNusantaraEdaranFilemSdn.Bhd.and itsAdvertisingAgencies.

2. Thejudgesdecisionisfinalandnocorrespondencewillbeentertained.Proof of postage is not proof of receipt. Late entries will not beentertained.

3. Prizescannotbeexchangedforcashorwithanyotherprizes.4. PrizesaretobecollectedattheBURAoffice5. ClosingDate:18/8/2011

Win attractive Lulla Man movie merchandise!Bethefirst10toemailthecorrectanswerandyou’llwinthese

amazingprizes!

Piano LeSSon

Piano Teacher with 23 years experience, gives lessons to all grades.Interested please call Ms Lim: 016-322 4135

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Piano Lesson (all grades and Diploma) available for adults and children. Classical or pop. London or Yamaha syllabus.Contact Mr Foong: 016-3364892

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Completing piano lessons from scratch in 3 or 4 years is possible through the “express” method. Lessons are taught on Grand Piano, Experienced teacher in BU10, CALL Ms. Pauline (ATCL & LTCL) 012-317 5229

Free classifieds for Bandar Utama Security Residents only. Please email to [email protected]. Non members RM200 per Ad

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Tuition at Bandar Utama 6 for Maths, Science, History and Geography for Form1 - Form 5. Conducted by experienced teachers with proven track record. Call: 016-284 8333 or 012-507 6233

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POLICE 999From Mobile Phone 112Bandar Utama 03-7710 2222Damansara Utama 03-7722 2222C/Insp Thomas Sulok 012-606 6021Petaling Jaya 03-7966 2222OCPD – ACP Arjunaidi 019-600 0214

Hotline 03-2052 9999

HOSPITAL 999Ambulance Service – UH 03-7949 2500University Hospital 03-7956 4422Damansara Specialist Hospital 03-7722 2692Tropicana Medical Centre 03-6287 1012Persatuan Bulan Sabit Merah 03-4257 8726First Ambulance 1300 88 1919

BOMBA 994SS2 (Damansara) 03-7729 4444Petaling Jaya 03-7958 4444Taman Tun Dr. Ismail 03-7728 4444

MBPJ – 24 Hours 03-7954 2020Alam Flora 03-7783 1379TNB 15454Syabas / Puspel 1800 88 5252

Classifieds Charges : FREE for Non commercial advertising ie. Sale of own car, pups, kittens, sofas, fridge etc.Others a surcharge of RM100.00 per advertise

Dear BURA Members, Notice is hereby given that the 14th Annual General Meeting (AGM) of BURA will be held at: Location : BURA Room, 1st Floor, MBPJ Community Centre, Jalan BU3/1.Date : 17th July 2011, Sunday Time : 2:30pm - 4.30pm

The Agenda 1. Welcome address and commencement of meeting. 2. Confirmation of the Minutes of the 14th Annual General Meeting held 17th July 2011*. 3. Adoption of the audited accounts for the year ending 31 December 2010*.4. Chairman’s address.5. Other Issues to be determined **

By order of the BURA committee,

* The Minutes & Accounts will be distributed on the day of the 14th AGM. ** Note: any issues to be raised are to be sent to the Secretary no more than seven days (7 days) before the AGM. Any

motions/resolutions must have a proposer/seconder.

14th Annual General Meeting ofBandar Utama Residents’ Association

Classifieds


InspirationTOUGH TIMES NEVER LAST, TOUGH PEOPLE DO

Why tough times never last, tough people do? The truth is that everyone has the inner-power to achieve. Question is up to your choice. Life is choice, so is Success. You don’t have to travel far, but can access to my blog to read abundant evidence that proves well, the point in case.

I know what you are thinking... I hear it all the time as I have done it in the past.

You might think it will take a MIRACLE to put your life back on track.

You might think it will take a MIRACLE to achieve all your dreams and goals.

The plain truth is, it doesn’t take a MIRACLE.

All it takes is a commitment, your time and serious effort working toward it.

If you want to quickly reinvent yourself...

If you want a new lease of life...

If you want to learn the simple truth about success...

So, accept my challenge to you!

Make the REST of your life the BEST of your life.Stay tune to this blog so as to enrich yourself, mentally and spiritually.

Read and review the articles constantly, in this blog and other healthy inspiring blogs, so long as it can strengthen you.

You will surely feel much better and be able to see every adversity as wonderful opportunity.

You need to change and tap into your unused potential so as to maximize what you could never thought possible.

This is the recipe prescribed by many successors since Day one when human being is in existence.

Wake up the giant inside you,

Good news is that only you can do it,

No one can crawl into your mindset and change it for you.

Even the best coach in the world cannot help you.

Choice is in your hand,Life is your choice, so is SuccessTake personal responsibility and working towards it, if you desire so.

Take the courage to do it,You will not lose anything even if you failAt least you have given yourself a try.

Let me warn you that closing your mindset,You will never learn.

Let’s not submit to worry or fear which will hold you backAccept the change and you will only reap the fruit of change,

Never be naive of the above false claim as it will never set you free.Take up the courage and face it with determinationYou can surely conquer it one day.Because you are built to last

Life is just like a shipAlthough it is safer to park at harbour,that’s not its intended purposeThat’s why a better, stronger and bigger ship being built from time to time.

At last, I hope you can now relate the above to your life effectively.

Enjoy your journey of success,

Sincerely,James Oh

2011 the resident(july)

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