2023 … it couldn’t come quickly enough. The travel bug hit me again early in the year, and I made 2 more trips to Singapore. The island was still bustling – but business as usual came with terms and conditions and higher prices as with everywhere else. 

I had more time to talk to the locals. GST increased from 7% to 8%, with 9% expected in January 2024. Almost everyone I met worked second jobs, commonly as ride-share cab drivers, and struggled to pay their bills. I paid SGD$9 (almost AUD$10) for a cheerless cappuccino, while one restaurant charged me 50 cents for a wet hand towel wrapped in plastic!

Back in Sydney, it wasn’t much different. We had our 13th interest rate hike in November,  bringing our cash rate to 4.35%. Necessary, they say, to curb inflation (currently just under 5%). Property prices still went up and rental rates soared even more. Minimum wage rates increased  but not enough to keep up with rising costs of goods and services. Energy and fuel notched the sharpest increases. We blamed lack of housing, shortage of skilled workers, our low dollar (and economists who didn’t prepare us for this). Lastly, we added “cozzie livs” to our list of grievances: the Macquarie Dictionary’s word of the year to describe the cost of living. Sorry folks, but I think it’s a keeper …

But thankfully, I was kept busy for most of the year. Brother Dave and I worked hard to complete Part 2 of our tribute to our late Aunt Margaret; it was posted in late October. Many thanks to family members who helped identify photos, recall names, places, and anecdotes. Those beautiful images, stories and songs can always be seen and heard on YouTube. And listening to the music Margaret and I recorded in the 70s inspired Dave and me to sing again!

Noel Elmowy was at the ready at INRoK Studios, allowing me to use his latest pricey microphone (which he thought I deserved!). This also meant recording with Sydney’s most sought-after session musicians. Dave battled in DIY fashion to record his tracks in something of an echo chamber at his home in Perth. For me, the INRoK sessions were definitely the highlight of the year!!

In between videoing at fruit markets (Fruit Ezy in Pacific Square, Maroubra, and Harris Farm Markets, Bondi – thank you to staff there who were so welcoming!), I could finally pencil in lunch dates with my gym friends and travel to Perth to see my family and friends.

I’m thrilled to report that this year, social media pages for Shirl’s Pearls have gained momentum. Thousands more now watch us from all parts of the world – and after 3 years of toil going on 4, that feels really good! I rather like to think of myself as an “incipient influencer” – but in the best possible way without promoting dubious products or encouraging wrong behaviour. (I must thank Amos Kim for encouraging me to go on social media at the very start.)

Lina, Dave and Sam are my 3 pillars. Thank you also to Alec and Zach, the newest members of our video team, and to Amos, our videoman in early 2023. All of you give life to my intuition and creativity – both of which need regular recharging at DirksHealth and INRoK Studios. 

Paul – thank you for helping me out when Zach and Alex had exams. To my dear friend Rossie – we love coming over and filming in your pristine kitchen. Thank you for always making us feel welcome!

And lastly, thank you ALL for your encouragement and support. To our Instagram, TikTok and YouTube friends: I never thought I would be part of your lives – but hey, it’s the 21st century and I’m loving it … 

My end-of-year project was to be another music video; I wanted to do something to make you smile. The song came into my head while washing the dishes. Noel arranged the track with Albert Calvo; 2 hours for my vocals, another for mastering, and it was done. Alex Sideratos beautifully and professionally produced the video. Do enjoy it

So let’s hope for a year of peace and kindness. Let’s be generous with our smiles and make more people happy. We’ll deal with inflation, high interest rates and energy bills … and (it pains me to say it) … COZZIE LIVS. SO ROLL UP 2024!!

The first thing I do when on holiday is to find the nearest fruit and veg market. When in Rome, I didn’t quite do as the Romans do. When our group eagerly escaped for sightseeing, I went looking for FRESH FOOD. Now why would I travel halfway round the world to do that??

There was a delicatessen not far from our hotel in Rome. The gorgeous variety of cheeses, bread, pasta, olives, sun-dried tomatoes fascinated me. I bought a baguette to have with my buffalo mozzarella and a small bottle of virgin olive oil to take back to my room – but alas, no fresh fruit. I just had to get grapefruit, orange and lemon to have the next morning. But where was the nearest market? No-one in the deli could speak English – but one of the customers could and drew me a map: the market was less than a kilometre away. 

Well, it was a sight to behold! Tables full of luscious fruits and garden-fresh vegetables. I just wanted to grab a bit of each and fill my basket … but we only had 2 more nights in Rome, so sadly, I was restricted to:

• 4 apples (as a snack) 
• 2 oranges and a lemon to juice before breakfast (yes, I did bring my citrus squeezer and used half of the lemon) 
• 2 plump carrots (to have before going to dinner)
• Fresh figs and pistachios for my tour group.

My cruise companions filed in around lunchtime. “Where were you? You went to a fruit market??” 

“Well, yes – and along the way I went inside a church, heard a male choir and was mesmerised by their voices. You should have come with me – and oh – I bought you this.”

I make it a point to chew the pith from my oranges after I squeeze the juice. The pith contains pectin – a valuable fibre. And I get more daily fibre from the crunch and raw goodness of the apples and carrots. Here’s solid evidence as to why this makes me feel so good:

“The food matrix and the fibre properties found in whole foods are mostly lost … when fruit or vegetables such as apples, oranges or carrots, are juiced. And adding fibre supplements does not reintroduce the lost structural food matrix properties found in unprocessed plant foods.”

Fontana, L. (2020). ‘The path to longevity: How to reach 100 with the health and stamina of a 40-year-old’, p.74. Hardie Grant Books: Richmond, Victoria.

So you see why my holiday accommodation is never far from a fresh food market. I choose not to drive and prefer to walk, take public transport or book ride-shares. The feel-good from my fruit-and-veg regime motivates me to socialise! I talk to people. In supermarkets, I’d say: “Hi, that looks so interesting – do you mind me asking what it is? Do you eat it raw or cooked?” And we chat away like old friends.

In a cab, I’d ask: “When did you start your shift today?” This initiates such spirited conversation, that I’m blown away. I learn more about the country this way than I would reading any travel guide. My ride was worth more than the fare!

As Peta Bee confirms in The Australian:

“Meeting people in any situation … is cognitively demanding. It requires us to think and react and make judgements, to remember things about people and to make jokes or internally assess responses, all of which exercises the brain.”

Bee, P. (2023, November 14). ‘Seven Ways to Boost your Brain and be a Cognitive Super-Ager’. The Australian. (Peta quotes Andrew Sommerlad, Assoc Prof of Psychiatry, University College London.)

Tips for an ENERGISED holiday

• Pack a $2 juicer, cling wrap or sandwich bags, a paring knife and a fork
• After check-in, unpack and get yourself to a fresh food market
• Buy oranges and/or grapefruit, carrots and a lemon or two; if you see local fruit you like, get some!
• On the way back to your hotel room, go to the breakfast buffet area and pick up a bowl and a plate 
• Empty your mini-bar and call housekeeping to collect the salty peanuts, alcohol and soda drinks. The fridge is now yours to fill – with healthy food
• Every morning, juice half your citrus, dilute with a full glass of water, and eat the pith
• Have a shower, have breakfast and grab an apple on your way out for the day – perfect between breakfast and lunch 
• For lunch and dinner, have anything that appeals to you (hopefully it’s nutritious!)
• Save your sweet treats to have at least 2 hours after all your main meals.

You’re welcome to join me on my next holiday – I promise you’ll not be constipated, tired or bored!!

I have a brain that stores a playlist – retrieving songs I’ve heard since my childhood. I start singing the moment I get out of bed. “Why are you always so happy?”, my work colleagues would say. They missed the point. I sing not because I am happy, I sing because it MAKES me happy!

My Mum Paula, her sisters Gertie, Poppy, Margaret and Honey, and brothers Maurie and Sass, could all sing or play an instrument. Aunt Gertie’s voice was the most beautiful – a very rich, full-bodied contralto. As a child I was always excited to see her: the first thing she would do was to pick me up and sing ‘Exactly Like You’.

My mother’s lullabies were ‘Black Hills of Dakota’ and ‘You Are My Sunshine’. Granny Azizah – speaking Arabic and some English – could neither read nor write but could sing in English. Carole King’s ‘Will You Still Love Me Tomorrow?’ and ‘Our Day Will Come’ were her favourites. We’d laugh so much when she forgot the lyrics and put in her own words instead! How could I ever forget those moments and memories? 

Sadly, my family’s talent for the most part, always remained a hobby. But it was Poppy and Margaret who blazed the trail for us.

Poppy learnt to play lead guitar at age 13; Margaret, then 9, became her harmonising vocal partner and learned rhythm guitar. During the Japanese occupation of Singapore, they would sit on the steps of their Kirk Terrace home and practise. The Cathay Cinema building next door became headquarters for the Japanese army. But the family lived in constant fear for their lives. Mother Azizah, widowed at 35, had 7 children and 5 stepchildren. Women were being raped and men tortured. How would they survive? 

Whether through Providence, fate or coincidence, a high-ranking Japanese officer walked past their home one day and heard Poppy and Margaret singing. Their voices took him by surprise – and he asked if he could meet their mother. Seeing him entering their home, Gran thought the worst. He didn’t harm them. Instead, he nailed a sign outside their door forbidding all Japanese soldiers from entering. They stayed safe in their homes until they were transferred to Sime Road camp for the duration of the War! 

This officer – Hiroshi – traced our address, wrote us letters and came to visit in the early ’50s when we were all living in Stangee Place, Singapore. 

Even though I was barely 5, I remember the moment Hiroshi walked in the door. We clapped as he entered, and then everyone took turns to hug him. Gran and my aunts were crying. We had tea together – and before he left, Poppy and Margaret sang ‘Santa Lucia’ in Japanese for their ‘Hiro’. If only I’d kept my mother’s photos of that day!  

Immediately after the War, Margaret and Poppy were secretaries during the day and a vocal duo at night. “Singapore’s Andrews Sisters” packed the night spots, opening shows for overseas artistes like Xavier Cugat and his Orchestra. Gran and I would listen to them on the radio, and were so proud of them. 

When they made Australia their home from the mid-1960s, the next generation got started. This time, we had cassette recorders! We taped our own weekend jam sessions – guitars, bongos, keyboards, singing in our loungeroom whilst the family played mahjong. 

Fortunately, Margaret came back to Singapore after Poppy married in 1970. This time I was M’s singing partner: the re-formed Manasseh Sisters began another era!

You’ll now hear the soundtrack of our lives – 80 years since it all began – in the video below. We salvaged M’s photos and news cuttings, and transferred old recordings from reel tapes to cassettes, and then to digital. Brother Dave slotted in the slides, and we picked the best recordings done by M and me. But I also had to reach out to my brain’s playlist to tell you the full story through the power of music. Happy times, sad times and crazy times … remembered just by hearing the first few bars of a song. 

My message to you is that the most empowering gift we have is to sing – and I don’t believe anyone when they say they can’t. Sing to your young ones when you take them for a walk, sing in the car, the kitchen, the shower, on your walks, before you sleep and when you get out of bed. Now crank up your speakers (or headphones) – and come join in with us to sing to our music!

PS. If you love the music of the 50s and 60s, you can stream it free on the VintageRadio.SG mobile app, or on your web browser on www.vintageradio.sg – but don’t forget to sync to GMT +8:00 Singapore time!

Full Vocal Tracks

I’ve made 3 trips to Singapore this year. It’s my birthplace – with childhood memories of playing hopscotch on wide footpaths, riding in rickshaws and wafts of fresh hot bread from our regular Indian vendor. But each time I visit, I see a new city. Sample it with me … 

Sydney has been my home now for over 40 years. These days, Singapore is an expensive place – more so after Covid – but I still love going. It’s safe, clean, with nice weather (suffer the high humidity though!), friendly locals who all speak ‘Singlish’ which I find delightful and so unique. Singaporeans are such characters!

This amazing island has grown to become a multicultural metropolis many cities envy. From Lucky Plaza in Orchard Road – our first major shopping centre in 1981 – to the glittering Orchard Central, Ion and Takashimaya, Singapore excites and feeds shoppers 12 hours a day from 10am to 10pm. Night owls needing retail and food therapy can visit the Mustafa Centre (corner of Serangoon and Syed Alwi Roads), which is open until 2am. It has 3 levels of everything! 

The most striking thing about Singapore is its accessibility. Underpasses, the MRT and buses (strictly ‘no durians on board’) allow pedestrians and traffic to get to their destinations as quickly as possible in airconditioned comfort. 

I often walk to Singapore’s Central Fire Station in Hill Street (its oldest and still in use) – very near the site of my parents’ rented 1940s flat. I was delivered in a ground floor clinic of that apartment block. My mother, very much the career woman, soon found a Cantonese nanny (or ‘amah’). Ah Chai was devotion personified, and part of our family for over 20 years in caring for me, my sister and brother. Funan Mall now sits in what once was our nearby GP clinic. It’s a great spot for technophiles and foodies, with a great food court.

Tekka Centre

This is Singapore’s famous and largest wet-market, and still my favourite. It was built in 1915, demolished in 1982 and refurbished in 2008. You simply must go.

From the ‘Little India’ MRT, it’s a 5-minute walk along Buffalo Road to Little India. Sights, sounds and smells include Indian pop music, spices, flowers, luscious fruit, garden fresh vegetables and high ENERGY!! There are aisles of crockery, cutlery, pots and pans in all shapes and sizes. I head directly towards the grocery section for a jar of hot mango pickle and a large box of heavenly Brooke Bond Red Label Tea and Taj Mahal looseleaf black tea. 

Now head down Serangoon Road to Tekka Centre …

Once inside, you’ll see food stalls. Biryani is the most popular – chicken, mutton or lamb, for only SGD8.50. Then there’s Malaysian Nasi Padang and Nasi Lemak served with fried fish, chicken curry and vegetables. If you’ve never had this before, you’re missing the best of Singaporean food. Share a table with the regulars – they’ll always make a space for you to sit and join them. (Washbasins are there to clean your hands, but BYO wet wipes and paper napkins or tissues.) 

For a zippy beverage, try the Indian-style kopi or teh tarik (‘pulled’ coffee or tea) for only SGD2.50. It’s super strong and oh so delicious with condensed milk.

Now go past the food, where the fruit stalls are. That’s where I had my first lesson in business at barely 6 years old. Dad would take me to Tekka in the evenings to see his ‘clients’: fruit-sellers who bought apples, pears and plums he imported from Western Australia. I would sit on a stool, crunching on an apple and watching Dad exchange ‘chits’ (receipts or notes of money owed) and collect money. I asked: “Dad, are we rich?” 

In the car, Dad explained profit and loss. He told me that his Australian suppliers had to be paid first. When the fruit arrived in Singapore and was delivered to stallholders, they would pay Dad more than what the fruit cost him. The difference was his profit. “How clever”, I thought.

Years later, when I was at a Sydney university, a friend asked if I wanted to make some money selling umbrellas. I thought of Dad and bought 3 dozen at $2.50 each. I put a few in my bag and sold them for $4 each on rainy days. I never stopped smiling all day that day! 

Tips for a stopover or short stay

• The AUD is currently worth only SGD0.88 as at 8 Aug 2023. Moneychangers are everywhere, but first check online for the best rate. Get a map of Singapore from the hotel or airport – it’ll give you a much better perspective of the island than your mobile phone screen.
• Singapore’s gift is its MRT and there will be one near you. Buy a card and ask for a handy pocket map of the stations. There are terminals for top-ups; some accept cash, and station staff will tell you where they are. 
• If you’d rather be driven, install a ‘Grab’ app. Grab accepts cash as well as credit cards. Reliable and quick if you can’t get a taxi. 
• Choose local food. Anything ‘Western’ is double or triple the price, alcohol especially. A beer at a hotel can cost up to SGD25, but is only SGD8–10 at a hawker stall.
• Have your kopi or teh from franchised local coffee shops; they’re in every shopping centre at SGD2–2.50, as against SGD6–7 for a cappuccino at famous coffee chains (they’re not half as good as the Aussie ones!). 
• My cherished Singaporean musos introduced me to the NEX: a HUGE shopping centre accessed from Serangoon MRT. The food court is on L4, and I loved it! Try the Hainanese Chicken Rice with freshly cut chillies if you can handle it, served with a little vinegar and light soya sauce (pic above left).
• For groceries, personal care, fresh fruit and vegetables, go to ‘Fair Price’ supermarkets. There’s one in Orchard Road on the LG floor of Centrepoint (via the Somerset MRT). The small food court here is cheap and very good, with the best fried kway teow. (Hint: personal care and all pharmacy items are much cheaper in Australia).
• For those strictly Halal, food courts in Singapore collect both ‘halal’ and ‘non-halal’ trays too.

Lucky Plaza (‘Little Manila’)

You’ll get to Lucky Plaza via the Orchard MRT. Food outlets are on LG, B1 and B2 levels. You’ll get rice or noodles with a choice of 3 dishes for less than SGD8. Try the famous ‘Yong Tau Foo’ on L6. Pick your fish or meatballs, hard-boiled eggs, fried and steamed tofu good fresh local vegetables, and hand them to the cooks – all ingredients go into a basket and then into a steaming hot clear broth. Cost is between SGD9–12.

After having a jolly good time eating and walking for hours window-shopping, I book in to see Penny (pictured at right) at Li Kin Beauty Flow (#06-43 Lucky Plaza) on L6. Her scalp massage, facial and reflexology treatments are sheer bliss! It’s not expensive, and she will never ask you to buy her products. Give Penny a call on +65 90101813 if you need some Singaporean pampering; say I sent you!! 

Warning: NEVER go to Lucky Plaza on Sundays unless you truly miss Manila: it’s day-off for Filipino maids. (They meet, eat, shop and bring their care packages to transport companies to send back home, and the place is packed.) 

Durians, durians

Yes, you must savour them! Geylang is where they all are, but you can also buy them in small neatly packed trays at level B2 Cold Storage in Plaza Singapura (via the Dhoby Ghaut MRT), or at other supermarkets. 

Until my next trip …

One of the biggest movers and shakers lately is COLLAGEN. Wrinkles and sagging skin? Collagen smooths and firms like magic! But there’s not enough scientific evidence to prove this. It could simply be a marketing masterstroke targeting our vanity – because we’ll try ANYTHING to make us look younger!

Much more than a beauty treatment, collagen accounts for 30% of our body’s protein. It provides structure, support and strength to our skin, muscles, bones and connective tissues. To produce it, the body needs the amino acids glycine and proline – which combine with other amino acids – and also vitamin C, zinc and copper. Chicken, beef, fish, dairy and eggs have the amino acids glycine and proline; vitamin C, zinc and copper are in citrus fruits, tomatoes, leafy greens, nuts and whole grains.

But did you know that chicken cartilage and chicken feet are especially rich in collagen? One of the reasons Asian women have smooth skin is because they take an umbrella when out in the sun – and they also love chicken feet with their dishes … I used to object when Mum made me use an umbrella when outdoors, and when Granny added chicken feet with her soup. I’m glad they ignored me! 

From the age of 45, our body produces less collagen; existing collagen breaks down at a faster rate both for men and women. Wrinkles, thinning skin and age (or brown) spots appear. If you sunbaked when younger, wrinkles appear sooner. Women especially experience a significant reduction in collagen production after menopause, and those on HRT will find that estrogen helped restore thickness in their skin. 

Ladies: Would you feel better if I told you that though male wrinkles appear later than female wrinkles, when they do they’re fully grooved and progress much more quickly? Men are also most affected by fat cells that puff up the area below the eyes; it’s what we call ‘bags’. 

The good news is that a well-balanced diet gives your body the necessary raw ingredients to help make collagen naturally. Keep your skin glowing and your eyes shining with regular exercise and by drinking 2–3 litres of water a day. Add a smile and no-one will notice your wrinkles! 

But that also means you shouldn’t smoke, have too much sugar, refined carbohydrates and alcohol. This will reduce collagen production and will leave your skin looking pasty and dull. 

Ladies: always use a light cover of sunscreen over your make-up and don’t forget your hands. Nothing damages skin more than excessive sun exposure. Eight to ten minutes in the sun with about 22% of uncovered skin is all we need to get enough Vitamin D.

Legitimate cosmetic products don’t penetrate deep enough to reach your bloodstream. You can help them work better by following these steps:

• Cleanse your skin twice a day to remove environmental pollutants
• Be gentle. Harsh exfoliants and soap can strip the skin of its natural moisture 
• After cleansing, use a mild toner before you moisturise and apply makeup 
• Moisturising is mandatory after cleansing – as well as applying a dermatologically tested eye cream. Both help to protect and lock in moisture and work wonders for improving the appearance of fine lines and wrinkles. 
• Apply a facial mask once a week. 

I also make it a point to have an hour-long facial at least once every 6 weeks – all because I save heaps of money on supplements and over-priced facial creams. The face massage will keep your skin glowing for days! 

Covid is now all but over. We’ve ditched the masks – so let’s show faces that are bright, beaming and bursting with energy. And if you think a little nip and tuck would be nice, go ahead and get it done. But just make sure you see a reputable plastic surgeon! 

My last eight years at a major Sydney hospital were spent ‘hot-desking’ a few hours a week helping staff with salaries. Amongst the pens, Stick-It pads and paracetamol foils, there would be at least one bottle of a vitamin or herbal supplement in drawers. Approaching winter in the southern hemisphere, many of us will buy a pill or powder that claims protection from illness. BUT DO THEY WORK?? 

An article by Peta Bee in The Australian sheds some light. Peta quotes Jenna Macciochi, senior lecturer in immunology, University of Sussex, and author of Your Blueprint for Strong Immunity:

“It is scientifically and medically incorrect to say that we can strengthen our immunity by increasing our short-term consumption of certain foods or nutrients. …
“… there are two arms to the immune system – the innate part that patrols and responds to an invader, such as a cold virus, and the adaptive part that uses T-cells and white blood cells to kill those invaders and aid the healing process. If we have too much of one arm of the immune system boosted it can cause illness and even serious autoimmune problems when the other arm produces too strong a response. …
“Fever, swelling, pain and fatigue are often … a sign of malfunctioning immunity and yet these symptoms … are signs that the immune system is doing its job.”

Bee, P. (2022, December 14). “Reboot your immunity: What really works?”. The Australian.

It’s clear that keeping a balance of this complex system is not as simple as popping a pill or drinking a concoction of smoothies. But unfortunately, some products and services (many not backed by science) claiming immunological enhancement are used deceptively as marketing aids. Let’s take a look at what Dr Macciochi has to say about some of the more popular ones.

Probiotics

Some strains may be beneficial to fight colds, flu and infections – but there’s no certainty they’ll work, and you’ll need to take them consistently. You can keep a healthy gut and fight infection with a balanced diet including a good variety of fruit, vegetables and fibre:
“Eating a plethora of plant foods along with fermented foods and drinks such as kimchi, kefir and kombucha is a better safety net.”

Vitamin C   

This will help if you’re physically stressed and susceptible to colds – but again, mega-doses won’t lower the risk. One to two grams daily is fine to lessen severe cold symptoms and duration:
“It has stronger effects in people who are under intense physical stress … A study in marathon runners and cross-country skiers suggested that vitamin C … halved the duration of a typical cold.”

Vitamin D 

A daily dose of 10 mcg during winter is advised – but if you spend much time indoors, you should take it throughout the year:
“Vitamin D is a hormone and acts directly on our immune cells to shape their function. Most people will benefit from taking a supplement, and I would recommend upwards of 10 mcg but not more than 100 mcg daily – taking short term mega-doses won’t work.”

Turmeric 

One of many active ingredients in turmeric is curcumin – which evidently does destroy certain viruses and boost immunity. Macciochi advises adding it to cooking, but it’s certainly not an immunity fix:
“ … short-term dosing up on turmeric shots and supplements for immediate results won’t work … Ideally pair it with a little oil and dash of black pepper, which can boost absorption in the body by 2,000 per cent.”

Echinacea

This might surprise you, but Echinacea may not be the remedy-queen of winter illnesses – science still hasn’t established if it actually works:
“There are different species of the echinacea plant and different parts of the plant are supposed to have different properties. … It might interact negatively with other medications you are taking too.”

Lemon, Honey & Ginger 

Taken together, they certainly soothe the throat, but don’t actually prevent or lessen infection. But honey on its own does suppress coughs, especially for kids:
“The NHS recommends honey first, not antibiotics, for treatment of coughs … But none of these ingredients will support immunity.”

Garlic

The crucial compound in garlic is allicin with its antimicrobial properties. Garlic in food helps treat and prevent viruses in the upper respiratory tract. A study from the US National Cancer Institute found that only one raw garlic clove in a meal activated immunity-related genes. To reap allicin’s full benefits, it’s best to chop/grate/crush a clove, let it sit for some minutes, and then add it to cooking – or use it raw in dips or salads:
“The way garlic is prepared can really change its powers. … It’s estimated that we need three times as much cooked garlic as raw because some of the plant compounds reduce with cooking.”

Zinc

This mineral is crucial for healthy immune cells – available through natural foods like poultry, meat, shellfish, seeds and nuts. As it’s not stored in the body, a regular supply is needed, especially if we’re over 60. It’s also useful against colds, and a 10-40 mg supplement is effective to shorten their duration. Again, avoid mega-dosing:
“Long-term high doses can cause GI [gastro-intestinal] upset and interfere with copper and iron absorption … If you do take a low-dose supplement, also take the flavonoid quercetin, which will help zinc to get inside your cells.”

Selenium

Another important micronutrient for many biological processes, including maintaining immunity – freely obtained in poultry, meat, fish, eggs, tofu, Brazil nuts, milk and bread. So there’s no real need to take a tablet:
“Unless you have a confirmed deficiency, taking more selenium in supplement form is not always better. … Studies have shown that too much could drive unruly inflammatory responses in the body, upsetting the delicate balance of immune function.”

Chicken Soup

A favourite for so many of us – I love a bowl of it (in the pic above) with chicken rice! Sadly, it won’t overhaul your immune system but does wonders for your mood if you’re feeling low:
“It contains carnosine, which will support immune cells, vitamins and nutrients that slow the growth of mucus-stimulating neutrophils [white blood cells] and ease the airways. … Even if it is just the placebo effect, you will probably feel better after eating chicken soup.” I always do …

You know the drill: AVOID highly processed, low-fibre food! 

• Citrus fruits before breakfast, rolled oats instead of cereal, a good serving of raw vegetables before dinner. Swap yoghurt for kefir yoghurt. And hopefully you’re not a smoker or drinker by now!
• If you’re feeling under the weather, take a blood test to check if you’re deficient in vitamins or minerals before you buy supplements.
• I do support taking CoQ10 if you’re over 35. Levels of CoQ10 in your body decrease as you age. It is a nutrient that converts food into energy, and a potent antioxidant that has beneficial effects on heart health.  
• B-group of vitamins are important to take during pregnancy and essential if you don’t have a good daily serving of nuts and grains.

The last word goes to Dr Norman Walker: 

“When you give Nature every ounce of co-operation surprisingly satisfactory results will follow”.

Walker, N.W. (1940/1970). Diet & Salad, p.23. Norwalk Press: Summertown, Tennessee.

A RESILIENT COLON will make you rely less on supplements and increase effectiveness of those which do benefit you!

I can’t believe it’s been nearly 50 years since I stepped off the stage at the Tanglin Club in Singapore: yes, I was a vocalist in a previous life! Margaret (my aunt) and I sang there seven nights a week for almost five years. Margaret’s visa expired in 1975 and she had to return to Sydney. I stayed another year, but it wasn’t the same without her. In 1977, I decided it was also time for me to move on.

We left with much sadness but with so many beautiful memories. The Club members were like family. We knew them by name and by the songs they loved. Remember “Tie A Yellow Ribbon” and Melanie’s “Brand New Key” (that “bicycle song”)? They were pieces we often played several times in an evening. Margaret would even put on her Topol hat and beard to sing “If I Were A Rich Man”. Encores led to the inevitable “Hava Nagilah” – where everyone would pack the dance floor whether or not they could do the “Hora”! 

Our band “The Constellation” was often part of so many birthday and wedding anniversary celebrations. Waves and hellos from members greeted us every night, and we’d walk over to their tables during breaks to have a chat. How good could it get? We had David Loh on bass, Michael Png on rhythm guitar, Benson Goh on keyboards and Phillip Koh on drums. The boys were so much fun to work with. None of them read music, yet each had the talent to recognise and memorise chords and arrangements – all from cassette tapes. Margaret and I didn’t need lyric sheets either. Our songs were a part of us: words and music were as one and never forgotten. Yes, those were the days. (Sorry for the long preamble – I just couldn’t help reminiscing!)

Cut to late 2019. Carol Moses, a stalwart of Singapore’s Jewish community, was planning a reunion for February 2020. Donald Lelah in Melbourne volunteered as Comms Director, with Carol organising excursion coaches and evening entertainment. The Jewish Welfare Board helped fund the events, lunches and dinners. With so many of our loved ones in Singapore and abroad passing away, we all realised it was time to “reconnect and celebrate life and memories with the friends of our youth”, in Carol’s words. Indeed.

But there was another surprise – and one I’d have a part in. “Are you still singing?”, Carol asked. “And can you get a band together?” (All for a “Tea Dance” on the final Sunday of the Reunion.) Still singing? Band? My mind was already ticking with lists of songs. “OF COURSE!!”, I replied. (I knew the boys were still performing, just as well we’d kept in touch.) 

“Carol, I think I can get the same musicians we had at the Tanglin Club.”
“All those years ago?”
“All those years ago!”
“Then DO IT!!” 

I rang David Loh, and in typical Singaporean fashion, he said: “Can, of course can!” I had nostalgically kept our old song lists and now put together a few more – including changing the lyrics to “When I’m 64” to “We’re over 64”. I so wanted this to be our theme song, and we had three months to get everything right. The boys immediately got to work with the songs. What’s more, David booked a fully-equipped studio for a run through. What joy – despite wrong chords, wrong keys, missed cues … all to uproarious laughter! Fifteen hours of rehearsals later, we sounded as good as we did at the Tanglin Club. But Margaret … how we missed you!!

The afternoon came at last. Carol’s husband David manned the kitchen and cooking, her brother Michael set up the stage, and Lilian Isaac, events organiser, was everywhere, making sure we all had enough to eat and drink. Jeremy Moses filmed the entire event.

Well, WHAT an event it was! We played the songs that re-lived and revived our youth, our milestones, and our celebrations at the Tanglin Club. It was OUR music. No-one wanted to leave … one last song, one more request … but pack-up time eventually came.

Cut to March 2023 – those three long, difficult years since 2020. I recorded “We’re Over 64” in Sydney, and asked Jeremy if he could synchronise it to film footage he took at the Reunion. He did it so beautifully!

And so, Reunionists – and for all those who wished they were there in 2020 – here’s 3’20” of video we hope you’ll enjoy. Carol and Donald … how about another one soon??

My first cruise was in May 2008 – right in the middle of the GFC. I badly needed a break to rest, refresh and return ready to tackle life again. I made my third in 2023, after that ‘other’ traumatic global event ...

I went alone for Cruise 1 in 2008 – bound for the Mediterranean on a fully escorted group tour aboard Royal Caribbean’s Legend of the Seas. It didn’t disappoint. I explored ancient cities, met new people, sailed in the warm Northern summer, itineraries taken care of. I loved that ship … clean towels, lovely cabin, free room service. The assigned ‘jogging deck’ offered three rounds from aft to bow, at just under 1km. I did six rounds every morning!

Best of all, for one without sea legs, I wasn’t seasick – thanks to ‘Avomine’ tablets carefully dosed through the trip. We really couldn’t fault Cruise Express; their tours were perfectly organised, and our tour guides were friendly and fun. The ship welcomed us back from each adventure in port, just like home. I’d shower, put on some nice clothes and head off to our special table in the dining room. Our group of nine chatted just like old friends, even after just one day together! And we hugged and exchanged phone numbers after the cruise was over. With mind and body revitalised, I was happy to get back home to resume work again. 

Cruise 2 was with my cousin Jeannette, who ran her own travel business from Los Angeles.

“Shirl, I have two tickets for an Arctic Cruise with Holland America – we only pay the taxes and airfares.”
“That’s wonderful, Jeannie – when are we going??” 
“But I’m thinking of how seasick I was on a previous trip!”
“I’ll tell you what to do”, I said. “I promise you’ll feel OK”.
“Are you sure??” (Her favourite line).
“Yes, Jeanette. Now email me the dates.”

Well, we had a ball on the Oosterdam! It was in July 2010, another Northern summer. We both took Avomine the night before we sailed. Out of Seattle that night, the ship rocked and rolled, but Jeanette didn’t get seasick. She was so relieved she gave me a great big hug. The next day we glided into the Inland Passage – a lake of brilliant blue, so calm and serene. Oh, those perfect sunny days and awesome scenery. Not a care in the world … except my regular prompts of “What are we having for dinner tonight, Jeannie?” …

In February 2023, Shirl’s Pearls took a holiday: I went on Cruise 3 with husband Lionel aboard the Westerdam. It was three years since I entrusted my initial deposit to ‘Imagine Holidays’ until it was safe to sail again. Covid testing and vax histories were no longer required – not even masks. I bravely chose a SE Asian setting; we sailed through Phuket in Thailand, and Penang and Kuantan in Malaysia (which I so wanted to see). This time it was pure tropical weather: no cardigans or thick socks … just shorts, T-shirts and my ‘Archies’ arch-support thongs (highly recommended, I did so much walking with them).

It was a lovely, lovely trip. We walked, shopped for our favourite local fruits, while I practised my Malay! It was the Westerdam’s first voyage to SE Asia since Covid; there were a few teething problems including a blocked toilet, but that was thankfully fixed. I relished not having to cook, make the bed or do the laundry. Pampered by the friendly Indonesian and Filipino crew, it couldn’t get much better. 

We disembarked at the end of it feeling fit, fresh and with no added kilos (well, maybe just a few hundred grams …). 

My food advice? Please don’t get carried away with the abundance and variety that’s usually available 24 hours a day with a ship’s room service. Pause before you add more to your plate and wait a few hours after dinner if you must have your ice-cream. As long as you do your walks and fit in a couple of gym sessions with the gorgeous sea as your backdrop. Just enjoy it! 

Until my next adventure on the high seas (I’m thinking Cunard for their famed High Teas), I’ll keep doing my best here to help you live that GOOD LIFE!

In Resilience #1, I reported on the “Secrets of Ageing with Resilience” forum I attended in late 2022. We heard from inspiring speakers Peter Halas, Lynette Riley, Elizabeth Chong, and Gordon Parker. Their stories are truly remarkable.

Peter Halas

Peter Halas was born in 1939 in Budapest, Hungary. His is a Holocaust survivor’s journey of resilience. In 1944, Peter went into hiding to avoid capture by the Germans; he remained in Hungary until 1956, when the Hungarian Revolution broke out. Peter took the opportunity to escape and walked for three days to get to Austria and from there to Australia.  

Peter arrived in Australia in 1957, aged 17. He didn’t have much more than the clothes on his back – but knew he would have stability, security and peace in his new country. He found something he loved doing and worked hard. Peter began as a salesman, business owner, and then creator of the swimwear brand “Seafolly” in 1975. The brand is now recognised worldwide. Peter now works with “Courage to Care” – an organisation empowering people to stand against racism, prejudice, discrimination and bullying.

Lynette Riley: “A First Nation Person’s Journey of Resilience”

Associate Prof Riley, aged 66, is an Indigenous Wiradjuri and Gamilaroi Woman. Lynette talked about the days of colonialism in 19th and 20th century Australia, and was herself oppressed and marginalised because of her background. We saw photos of her family and friends from youth to adulthood.  

Lynette managed to complete her education against all odds. Her resilience strengthened with her determination to give her children the same opportunities and more, to fulfil their potential. Today, Lynette has several health challenges which she is bravely fighting. Her career is focused on teaching, academia and making changes in the lives of Aboriginal people. 

Good on you Lynette! We wish you well.

Elizabeth Chong, AM 

Born in 1931 (and a Gemini like me), Elizabeth Chong is an Australian celebrity chef, former cooking teacher, author, media personality and host. She is known as a pioneer of the food industry, the first celebrity chef and promoter introducing traditional Chinese cuisine to Australians. Only three when her family came to Melbourne, Elizabeth didn’t learn to cook until well after she got married. Still cooking at 91, she’s a truly beautiful lady – always with a smile, laughing at life. I found her warm, engaging and so interesting. A true Aussie treasure! Please listen to Richard Fidler’s interview with Elizabeth recorded in December 2022 – and do sample her divine recipe for “Chicken Rice”.

Gordon Parker, AO: “Old Age is Not for Sissies!”

I love that Bette Davis quote Prof Parker began his presentation with.

Gordon kept us amused: he did, after all, write for the “Mavis Bramston Show” – an iconic, early Australian comedy program. I remember it well, rolling on the floor to his jokes (I was 16 then, new to the country; the show certainly taught me a lot about Aussie culture!). 

Gordon’s “Strategies for Resilience for Your Contemplation” provide excellent points to ponder. Tick off the ones you can achieve, and make sure you follow up. 

Many stories I heard at the forum, especially that of Peter Halas, were not unlike the new Australians I got to know at Sydney’s Prince of Wales Hospital where I worked. They were mostly staff doing menial jobs who stowed away to Australia in ships, jumped in boats and walked for days to reach freedom. They knew they would either die trying to escape or die in captivity – but there was also a chance they would make it in their new country. And they did. They worked very hard for decades, but are now happy, financially secure and excellent role models for their families and communities. People once poor who spoke broken English gave me the best advice on life (and share tips!), and have remained friends since my days at the Hospital.

Post-Covid, it seems life poses more challenges than ever before. Compared with what our heroes here have overcome, those challenges may seem mere inconveniences. Nevertheless, they are still YOUR challenges. I hope we’ve helped you in some way to get through them! 

“ … resilience has no magical formula but is an integrated process with values and a sense of purpose, personal competencies and reservoirs of gradually built up and garnered energies. All the three work together to help the person tide over troubled times.”

Dr Priya Somaiya, Life Coach

View at Medium.com

I keep looking back at my life in Singapore. I was 10 in 1959 when “old” meant anyone over 50. I liked to think it would never be me one day – talking about heartburn and gas, or asking a young person for a glass of water because I couldn’t get out of my chair. Granny Azizah – I’m now 73, and so thankful I used my youth to prepare for growing old, but not becoming old. I wish I could have helped you do the same!   

In late October 2022, I attended a forum organised by the Older Persons Mental Health Service in Sydney. The topic “Secrets of Ageing with Resilience” attracted my attention. Geriatrician Prof Maria A Fiatarone Singh spoke on “Boosting Resilience through Exercise”.

Maria spoke about the evidence gathered in her team’s research, focusing on how integration of medicine, exercise physiology and nutrition can improve our quality of life as we age. She took us through her research findings and drew us into her world: helping older people regain their energy and love for life through exercise and lifting weights. Traditionally, healthy ageing was focused on preventing disease, but we now know much greater effort is required to reduce frailty. 

I urge you to read her research paper “Updating the Evidence for Physical Activity”. Her evidence is compelling, and confirms what I’ve known for years: 

“Physical fitness confers resilience: Regular exercise and/or physical activity induces positive physiologic and psychological benefits, protects against the potential consequences of stressful events, and prevents many chronic diseases.”

(Fiatarone Singh, M. (2022). Boosting Resilience through Exercise, Slide 4. Faculty of Medicine & Health, University of Sydney.)

More evidence gathered in her team’s research showed that older people responded just as well to weightlifting as younger people, and that only after 10 weeks of weightlifting, muscle fibre increased. There was actually less muscle wastage – defying the old stereotypes of muscle waste as we age. Our brain and muscles talk to each other. The stress we put on our muscles increases our psychological resilience to the stresses of ageing. I was excitedly taking notes while Maria was speaking. The gist of her message was Regular exercise combined with weightlifting are one of the secrets of ageing with resilience! 

Take a look at the late Raymond Moon, once a heavy cigar smoker and drinker without a single care about his health and fitness. At age 84, Moon was awarded the 2009 Guinness World record for being the oldest bodybuilder! He died aged 90.

In my next post, we’ll meet other inspiring speakers at the conference – Peter Halas, Elizabeth Chong and Profs Lynette Riley and Gordon Parker.

I’m sure many of you know the line from the Beatles’ 1967 hit, “Will you still need me, will you still feed me, when I’m 64?”. Well, those lyrics no longer apply. It’s never too early or never too late to join a gym – I joined at 67. Sixty-four? Whatever. I’m not done yet.

From all of us at Shirl’s Pearls – Shirley, Lina, Sam, Amos, Kristie and Dave – wishing you a HEALTHY, HAPPY & RESILIENT 2023!

“You have provided a good summary of the presentation by Professor Maria A. Fiatarone Singh AM who presented evidence-based examples of how exercise, and in particular resistance training promotes physical, emotional, and cognitive resilience. Hopefully as Maria has done, your blog will motivate people to sign up and start exercising.” (Daniella Kanareck, Clinical Manager, Older Persons’ Mental Health Service)