Desi’s! Your Health Matters!
Mybindi’s Online News about Physical Activity, Nutrition & Health

SOMETHING ABOUT TINA

Tina has a Bachelor degree in Kinesiology & Health Science & Psychology from York University. Currently she is pursuing her Masters degree in Exercise Sciences at the University of Toronto. She also works as a Kinesiologist at Curves helping hundreds of women attain their weight loss and fitness goals. She’s always researching the latest about physical activity, nutrition and health and has a passion to share this knowledge with the community.
Tina hasn’t always had it easy maintaining a healthy weight, she can identify with many young girls struggling to lose weight. She doesn’t believe in fad diets or expensive exercise programs but feels any individual can stay physically fit by simply living actively and eating sensibly.

This Health Column will offer monthly tips on health, physical activity and nutrition with a South Asian twist. Key issues such as controlling and losing weight and combating lifestyle diseases such as diabetes and heart disease will be constantly addressed.

SOUTH ASIANS & HEART DISEASE

The statistics relating to heart disease risk in South Asians are nothing short of alarming. People of South Asian Background living in North America have a mortality rate from coronary heart disease 10-20 percent higher than that of the indigenous white population. Head researcher Dr. Anand, an assistant professor of medicine at McMaster University, predicts that the number one cause of death by the year 2020 globally will be cardiovascular disease affecting South Asians the greatest. Studies even show early incidence of CHD risk factors in young South Asians compared with age-matched Caucasians.

The reasons for these elevated rates remain unclear. Studies suggest that insulin resistance, low levels of physical activity, unhealthy food habits, economic deprivation and obesity may explain why South Asians are more prone to suffer from heart disease.
Therefore, it’s time for Young South Asians to take active decisions regarding their lifestyle choices that will benefit them in the long run to minimize the risks in developing Heart Disease. As well young South Asians have the privilege to educate their family and friends regarding Heart disease. To lead a heart healthy life, make sure you do the following:

Exercise
Eat Healthy
Maintain a Healthy weight
Increase Fibre in Your Diet
Stop Smoking

ACTIVE LIVING

Obesity levels are on the rise, which is a major risk factor for developing diabetes and heart disease. It is important to maintain a healthy weight but even more important to keep physically active. Many individuals who are overweight but regularly exercise are healthier than thinner individuals who do not engage in an active lifestyle. Being physically active does not only benefit you physically but can help you emotionally, socially, and mentally.

It is never to late to start an active lifestyle. No matter how unfit you feel or how long you have been inactive, research shows that starting a more active lifestyle now through regular, moderate-intensity exercise can improve your health and quality of life. Most health professionals agree that 30 minutes of moderate-intensity physical activity at least three to five times per week will allow an individual to attain numerous health benefits.

You do not need to go to a gym and spend hours exercising on machines. Incorporating physical activity into your daily routines can be a great start to help burn those calories. For example:

Take the stairs instead of the elevator
Stretch during breaks or when watching television especially during those 3 hour bollywood movies.

Take 10-30 minute power walks or light jogs during lunch or coffee breaks.
For those who work downtown, take advantage of the Lakeshore and Harbourfront and if the weather isn’t the greatest walk around the corporate underground malls.

Get an exercise buddy, your boyfriend/ girlfriend or a group of friends and meet weekly to walk or jog around the neighborhood or nearby parks.
Park farther away at shopping malls and walk…. don’t waste time finding the nearest parking spot.

Clean the house, put on your mp3 player and dust away! Your mom will be happy as well!!!

Dance the night away at those Clubs and Lounges! Shake those hips girlz! Don’t just sit at the bar and drink.

Spend more time on the Dance Floor at Weddings or Banquets instead of eying the buffet table.

Try sitting and standing tall at all times and contract your stomach muscles as often as you can throughout the day. Your stomach will actually be firmer over time!

EATING SENSIBLY

DIETS? Every girl has tried or is struggling to DIET! Diets are a waste of time and most often fail miserably. As well many diets that are calorie-restricted can decrease your metabolism and make you gain more weight eventually.
Therefore, it is important to eat sensibly and in moderation. You can eat that cheesecake or order those New York Fries, but limit your size portions and how often you eat them. Be sure to eat a variety of foods, including plenty of vegetables, fruits, and whole grain products.

Here are 10 Nutritional Tips for Weight Loss and having a healthy heart!

1. WATCH THE CALORIES

If you think you can eat whatever you want and work it off later at the gym, think again. You’d need to walk for about 3 1⁄2 hours to burn off small fast food cheeseburgers, fries and shake. Overeating may make it harder for your body to burn fat when you exercise.
Therefore it is important to keep an eye on calories. It is recommended you consume 1,700 calories a day, which allows two healthy snacks and a daily indulgent treat. For males, it is recommended you consume about 2100 calories.
Never go below 1,500 calories. Eating less than 1500 calories can shift your body into starvation mode conserving instead of burning calories even when exercising.
In our supersized world, it is important to keep your portions under control. Therefore eating sensible portions is required, here are some examples:

2. PUMP UP THE VOLUME

Calories are only part of the weight loss story. It’s the volume of food, not the calories that determines when you’re full. You can lose weight by eating more foods that are low on the energy-density scale: those with lots of water, such as fruits, vegetables and broth-based fruits. You can eat mouthfuls but not lots of calories. Limit energy-dense foods such as a cheesecake that has loads of calories for a small piece.

3. FIBRE FIRST

High volume foods such as fruits and veggies are also loaded with fibre. Fiber blocks absorption of some of the calories by moving them through your body swiftly. Experts estimate that each gram of fibre substituted for a gram of simple carbohydrates results in a 7 calorie loss. Having 14 to 30 grams of fibre can result in more than a 100 calories a day drop – about 10 pounds a year.
High fibre foods include: Cooked Spinach, Broccoli, peas, celery, apples, Kiwi & Guava, chickpeas, beans, soya and tofu, whole wheat flour, pasta, bread, oat bran and cereals.
Try A half cup of PC Fibre First cereal that contain 15 grams of fibre, a great way to start off the day with a cup of skim milk!!!
Try: Tell your mom to make roti or chapatis out of whole-wheat flour or add oat bran for extra fibre!

4. LIMIT REFINED CARBS

Refined carbs such as white bread and white pasta are essentially refined sugars which is less healthy than unrefined carbs such as whole grains, beans, fruits and vegetables that contain fibre. All carbs are eventually broken down into glucose in the body but refined carbs are broken down and absorbed more quickly so they cause more glucose to become available than the body needs and this excess glucose gets turned into fat. The worse part is since there is little fibre, you become hungry again soon.
Therefore make sure you eat whole grain products such as whole wheat, whole rye, whole corn, brown rice or oats. Whole grain products are available in breads, crackers, pasta, and cereals.

5. BUILD ON PROTEIN

Lean protein can help control your appetite. Protein triggers secretion of the hormone cholecystokinin, which sends “I’m full” signals to your brain and raises levels of glucagons, a hormone that decreases food intake. Try low saturated fat foods such as beans, low-fat tofu, reduced fat cheese, fat-free yogurt and lean meat, poultry and fish.

6. MILK YOUR WAY TO WEIGHT LOSS

New research shows that indulging in 3-4 servings of fat-free or low fat milk products will help you lose 10 extra pounds especially from your tummy. Research shows that calcium, a bone-building mineral helps with weight loss. It is suspected that calcium forces fat out of cells into the bloodstream where it’s more quickly oxidized or burned off. If your body doesn’t get enough calcium, fat cells grow steadily. As well Calcium in the milk will prevent bone loss and reduce the risk of developing osteoporosis. Try drinking 2 cups of skim milk and a cup of fat-free yogurt every day and see your stomach shrink away!

7. CAN THE SODA

Instead of drinking a can of soda, you might as well eat 5 tablespoons of refined sugar, which will go straight to your hips. You can avoid the excess of 250 calories contained in soda by simply having calorie free beverages such as water, unsweetened tea, diet drinks and coffee. Make sure you try to drink 8 glasses of water per day.

8. FEEL THE HUNGER

If you’re full, then don’t eat no matter how tempting the food looks because you’ll just pile on the calories unnecessarily. Eat only when you’re hungry. Try chewing your food slowly and avoid eating in front of the TV.

9. DON”T DEPRIVE YOURSELF

When we tell ourselves we can’t have something, we immediately focus on what is forbidden, increasing desire and the chances for losing control. Therefore, if you’re craving a bag of chips, go for a small grab bag but try to save half of the bag for another day.

10. MINIMIZE THE FAT

Eat more lean meats like chicken, fish and legumes. Limit meats containing saturated fats including goat, lamb and beef. Limit fried foods such as samosa’s, puri and pakoras. Try baking instead! Lastly use unsaturated oils such olive and canola oil instead of butter or ghee.

NEXT MONTH
Choosing the right exercise program for you!
Increasing Your Metabolism
Good Carbs vs. Bad Carbs