“It’s summer and kids get tired of sitting at home,” Mrs. Javed tell us the reason for her rushing to the grounds.

Nury Rugeles, assistant executive director of Delta Family Resource Centre, says “we’ve organized this [community carnival] to raise awareness about lack of space in the community. We want to bring forward this [lack of space issue for community and kids] to appropriate political channels.”

Pointing to the school’s grounds, Ms.Rugeles, said “[this soccer field] isn’t really for kids to enjoy and interact; there are no trees here for kids to sit under or any other recreational equipment.”

“We like to promote connections between the neighbours,” she added, as parents and their children continue to enter the carnival by first signing a petition to support recognition of this need.

In collaboration with Heart and Stroke Foundation, Delta Family Resource Centre is striving hard to make parks and recreation centres accessible to low income families with facilities where children can enjoy physical activities. There is only one community centre in the neighbourhood, according to Ms. Rugeles. Since families cannot afford to have expensive gym memberships, the recreation services remain inaccessible in this high priority neighbourhood of North York, and this is compounded by high immigration trends, low income housing, and health concerns.

The predominant cultural communities in the Humber Summit neighbourhood served by Delta are South Asians, Caribbean, Somalians, Latin Americans and a few Italians.

Delta Family Resource Centre also works closely with a youth advisory group called SWAAG to collaborate with youth and to give them the much needed voice within the educational system and their communities. This youth group advises Delta of their needs and concerns, so they can be adequately addressed by staff. The issue of recreational space and subsidized programming is one of them.

In this Summer community carnival alone, more than 200 families were served by Delta Family Resource Centre.

Author: Pratiti Patel

Every child is unique and each develops in their own way and at their own pace.  But as parents, it is important to know what the general patterns are so we can be alert and get any help for our child if needed.

When Shameela took Kamal to the doctor, the doctor asked a series of questions and then explained that Kamal  needed further assessment to see if he had a form of autism.

The doctor explained that Autism Spectrum Disorder (ASD) is a complex, neurobiological condition that effects functioning levels in many parts of the body. Typically, an autistic person is more “disconnected” than the norm and often has some strange behaviours, such as repeating themselves a lot or doing strange hand gestures.  It affects how they relate to others and often the type of interests that they have. Often, someone with ASD can have excellent reasoning, spacial or memory skills.

Usually the child starts with normal development and then clues start to show when the child is approximately 1-2 years old.  The formal diagnosis is often not made until the child is 3-4 years old.  Boys are diagnosed with autism disorders four times more often than girls. There is a range of functioning levels. One of the higher functioning types of autism is called Asperger’s Disorder.

Once diagnosed, there are numerous interventions to assist the child to develop to full capacity.  As well, sometimes, medications are used.

For family members, this diagnosis can be shocking and upsetting.  Learning about the disorder can help to guide parents and know what to expect.  Extended family and friends can support by listening, learning and asking questions in a caring, supportive manner.  Encourage families to get connected for professional supports as well.

Those with autism can present as “different” and many of us get nervous when we do not understand what these “strange behaviours” are all about. Sometimes, we might even laugh at or tease someone who is different because we ourselves are feeling uncomfortable.  It is important to remember that every person is special and has their own unique contributions to make in this world.  Knowing more about the disorder might help all of us to become a more accepting community, in which differences are embraced and celebrated.

For more information on ASD, google Autism Canada or speak with your family doctor.

With the expansion of South Asian community, the need for South Asians to be more actively engage in charitable causes is of paramount importance. Mrs. Dheer has been asked to be an Honourary Chair of the Rainbow Ball, a prestigious event that will be held on Friday September 24^th at Mississauga Convention Centre. The Ball will raise funds to support three great local charities, Community Foundation of Mississauga, Peel Children’s Aid Foundation and Community Living, Mississauga.

Speaking of diversity within charitable organizations, Ms. Eileen MacKenzie, the executive director of Community Foundation of Mississauga, believe that there “is incredible responsiveness not only in their [community organizations’] staff makeup, but in making sure that we listen to the voices in our at the highest level of decision making.”

As an organization, Community Foundation of Mississauga, provides wide range of services. Some of these are to provide services to people who are hungry, people who are vulnerable because they have lost jobs, and to families that are undergoing conflicts because of economic stress.

Peel Children’s Aid Foundation provides services from new-borns to 21-year old youth. The aim of the organization is to protect children and to strengthen families.

While there is a certain level of distrust within the South Asian communities in terms of using services from these community organizations, Ms. Hinton says “we have build a reputation for ourselves and we work very closely with our partners.”

Ms. Chadda believes that South Asian community has, indeed, taken a step forward from mistrusting the community organizations to seeking their help.

“There was a time when people went to their friends, or church, or gurdwara or temple, but they are learning to go to other places where they can get support and services,” she says in a definite tone.

India Rainbow Community Services of Peel provides settlement services that include LINC classes, preparing people for jobs, helping them find place to live and to put their kids in schools, mediating between parents and youth to deal with duality of cultures. They also help families whose kids have been give in foster care by Children’s Aid Society. It celebrates 25 years of helping families this year.

“When kids come to Canada, they pick up Canadian values very fast, but parents stick to their values from their home country, so we try to mediate between parents and kids to find the middle path. We also interact with school systems here in this regard,” she says.

There is awareness that South Asians are reluctant to inquire about help for fear that their kids would be taken away from them by Children’s Aid Society.

The problem is “they come to us when their kids are already taken away.”

“We are appealing to South Asian community to help provide foster care for South Asian kids’ so they can be raised in families that are familiar with South Asian culture, and we have had some early signs of success in this regard,” says Ms. Hinton whose organization has closely worked with India Rainbow Community Services of Peel.

While she hesitates to categorize cases like Aqsa Pervez as cultural, she says  “we need to look at family individually rather than a culture in its entirety.”

Ms. Chadda, however, thinks that many of the issues is Aqsa Pervez’ case are related to issues of dual cultural identity.

While Canada’s government touts its better banking system and that it has not been so hard hit by recession as its Southern neighbor or other European countries, the community organizations need financial help.

“Ooh yes!” Ms. MacKenzie remarked when I asked if there has been any impact on the amount of funds they had to raise in the past year because of recession. Imagine Canada has released a report saying that 25 % charitable organizations’ very existence is at risk. “When you come to think of programs and services these community organizations provide to improve the quality of life, I think we are challenged.”

Not all organizations have seen the reduction of funds though. Kitty Chadda, the executive director of India Rainbow Community Services of Peel, says “Things are tighter, but we have a great relationship with our funders, good compliance record, and our services are excellent, so we haven’t seen cutbacks.”

“We have actually seen a huge increase in number of donations. The average donation was small, but more families were donating,” says Catherine Hinton, executive director of Peel Children’s Aid Foundation. The reason again is recession that made upper middle class families realize that more help is needed, resulting in closing the gap between the more fortunate and the lesser fortunate people.

Even in the better times, to provide support and services to the community, events like The Rainbow Ball are important to help those who are in need of assistance.

“The community needs to step up,” says Ms. MacKenzie.

And faces like Mrs. Geeta Dheer have a huge potential of engaging South Asian community in charitable causes.

Author: Asma Amanat

Dr. Singh was speaking with Generation Next at annual gala held by the Foundation every year. The gala featured history of Sikhs in Canada.  The keynote speaker at this year’s gala was the Honourable Herb Dhaliwal, the Former Member of Parliament from British Columbia.

In his address, Mr. Dhaliwal said “We are learning more and more that what happens elsewhere affects us here in Canada. That’s why I urge all Sikhs consider themselves as global citizens.” He noted that Sikhs have homes throughout the world and speak different language. The common thread among them is their culture and their language.

He added that Sikhs should participate in issues like “climate change, poverty reduction in the world as the disparity between the rich and the poor is getting bigger and bigger” to build a peaceful world.

Sikh Centennial Foundation’s 2010 honourees are Neena Kanwar, President and CEP of KMH Cardiology and Diagnostic Centres, Kulveer Taggar, an entrepreneur, Jhalman Singh Gosal, a philanthropist and a community activist and Dr. Samantha Nutt, Founder and Executive Director of War Child Canada.

The event was attended by more than 600 people from all walks of life. The guests enjoyed bhangra provided by JT Saund and Shahid Ali Khan.

Author: Davindra Singh

India Rainbow is a charitable, non-profit community based organization whose purpose is to strengthen the community by improving the quality of life of its diverse population. All services are non-religious and non-political. India Rainbow was founded in 1985 to respond to the needs of South Asian newcomers. After a quarter century of reaching out to those in need, the organization remains fully committed to enhancing the lives of the Peel immigrant community in particular. As a multi-service agency, it offers services that are culturally and linguistically specific – free of charge. The organization offers it many services from 5 different sites in Mississauga and Brampton.

India Rainbow recognizes the many challenges immigrants face and offers settlement programs that include orientation, translation, interpretation, networking, and counseling. The agency provides free English language training with computers to adults to help improve communication skills. Childcare is provided to eligible clients, as well as transportation assistance given to those who qualify. English classes are offered during the day and in the evenings. They also provide information on essential services such as banking, health, housing and education to empower newcomers with knowledge of Canadian laws and other aspects of this society. India Rainbow’s job search and employment related workshops support newcomers during their job search by helping with interview skills, resume writing and information on job market trends.

The women’s program is a specialty area that offers crisis intervention, supportive counselling and legal intervention for women experiencing domestic abuse. It focuses on raising awareness about health and well-being, life skills, positive parenting and self-reliance training. Closely related is our child, youth and parenting program which offers supportive counseling, mediation for parents and youth, cultural information in schools, and mentoring.

Adult Day Program for South Asian seniors – those who are frail, elderly, cognitively impaired and are diagnosed with a disability or long-term illness is an initiative that India Rainbow is particularly proud of. This program also offers support to those suffering from Alzheimer’s and other dementia related illnesses. Clients spend a full day at the centre where they are provided with South Asian meals, exercise routines, mental stimulation activities and information on many health related topics. Caregiver support, friendly visiting and assistance with transportation is available. A weekly structured program for healthy seniors is offered separately in Mississauga and Brampton.

The agency offers guidance, referral and housing support to South Asians suffering from mental illnesses who are either homeless or are on the verge of being so. Life skills training and case management to support independent living is the main objective o this program.

India Rainbow intends to strengthen its membership base and encourages individuals from the community to become members and contribute their valuable skills and expertise. Membership entitles them to receive a copy of the quarterly newsletter, Rainbow Connection, as well as voting rights at the annual general meeting. All services offered by the organization are at no charge to clients. Most programs and services are funded by federal, provincial and municipal agencies. The organization also raises funds and accepts donations from members of the community. More detailed information about all the programs and services is available on the organization’s website: www.indiarianbow.org.

India Rainbow’s head office is located in Mississauga at 3038 Hurontario Street, Suite 206 (phone: 905-275-2369). The branch office is located at 9446 McLaughlin Road North, Unit 1 (phone: 905-454-2598) in Brampton. The agency’s regular business hours are from 9:00 a.m. to 4:30 p.m. Monday to Friday.

Author: Daksha Mulla Manager – LINC Program India Rainbow Community Services of Peel

Ritu Singarayer

Sheraz* is not an exceptional case. South Asia has thousands of similar stories. People with intellectual disabilities are social outcasts and stigmas to the family. Once the family becomes aware of the special needs of their loved one, they go into denial. Ritu Singarayer of Community Living York South is a Community Support Coordinator that supports people who have an intellectual disability and their families within the Community Living York South Outreach Program. She explains that denial is a common reaction. Families are not ready to accept that their loved one has special needs, and often say their family has been subject to “someone’s bad eye.”

Community organizations like Community Living York South are here to help such families. In 1954, Community Living York South was started by a group of courageous parents who wanted more for their son/daughter.

The organization has been supporting people with intellectual disabilities and their families for over 50 years and is proud to be carrying out their mission successfully, i.e. to support people who have an intellectual disability to live, learn, work and participate in the community.

Although it is a mainstream organization they realize the challenges of cultural barriers. They support people from diverse ethno cultural backgrounds and Ritu specializes in targeting the South Asian Community.

She explains that back home, there is no such thing as developmental services, so when people come to Canada as immigrants, they don’t know that agencies like them exist.

For families here, it is challenging to openly discuss and solicit help for their loved one. This is because of various reasons, culture is one of them.

Ritu further explains that as a community support coordinator she has come across varied perspectives surrounding people who have an intellectual disability, one of which is,  “When children are born with a disability, this reflects shame on the entire family, and what families do in turn is keep quiet and hide their child who has been identified with the disability. This is not done intentionally this is the families reaction to protecting their family and their family member with the disability from the scrutiny of the community. However, in actuality what this is doing is decreasing the quality of life of that person.”

In South Asian families, Ritu says there are still some traditional thoughts revolving, “A lot of times the family doesn’t want to seek help. They don’t want people knowing that they have a child with special needs because that not only reflects the child but the entire family. The traditional way of thinking starts taking effect ‘Oh we have a daughter that needs to get married and if they know we have a child with special needs then this might hinder their opportunities in the future.’ So these are thoughts that are still rotating, although, I think that the South Asian community has come a long way.”

She also says that there are other genuine challenges the South Asian community faces, language is one of them. When people want to seek help, they face language barriers; most of the brochures available are in English, and if they don’t understand English then they are out of luck. As a solution, Community Living York South has translated the brochure of their available services in more than 9 languages.

Organizations like Community Living York South are breaking down these barriers and encouraging people to discuss the issues and the problems they face, and finally seek resources for help.

Ritu further elaborates that not only the person with an intellectual disability needs support but often the family also requires support. Parents and siblings are encouraged to be actively involved in the life of their loved one.

They also work in collaboration and partnership with other agencies and service providers to reach out to the community.   “The Coordinators present to different schools, organizations and religious institutions to make the community aware of our services.”

Their strategy has worked and they are servicing approximately 300 families in their Direct Services and over 1500 in their Outreach Service, “Our Direct Services include residential support, such as group homes, or supportive independent living, as well as day programs. Then we have the Outreach service. That’s where I come in. We are 5 community support coordinators that support those families and people who have intellectual disabilities that are still living with their parents or family members.” Community Living York South services the Southern York Region (Stouffville, Markham, Thornhill, Richmond Hill, King City, Maple, Woodbridge and surrounding areas).

Community Living York South helps people of all age groups who have intellectual disabilities.

Through the outreach service, they provide parent workshops that bring knowledge to the parents on various subjects, these could be resources for life planning, wills, and other things families need to know about. On March 16^th 2010 an RDSP (Registered Disabilities Savings Plan) workshop was provided to families at no cost to them.

They also run Summer programs and March break programs. Fusion Friday Social Club in Vaughan is attracting a lot of attention as well.

Realizing the need for self-image, they also run self-esteem groups for people who have intellectual disabilities.

Ritu says people who have intellectual disabilities find it challenging to build friendships and social networks, “Some of the concerns a parent may bring to us is that they would like their son/daughter to have a friend, a true friend. Other parents want to know more about parenting strategies. So, we will then attempt to partner with an agency that specializes in this area.”

Families who have a son/daughter with an intellectual disability often struggle in building social networks as well, they do not readily have opportunities to network with other community members. To provide networking opportunities, Community Living York South has hosted a number of events and workshops for families to have an opportunity to share their experiences. Last year, they celebrated South Asian Family Day and Chinese New year, “It was a good time for families to come out, interact, have fun and talk about resources, struggles and successes. We had over 200 families in attendance each time. Many families expressed a need for such an opportunity. Families need opportunities to network.”

On April 25^th , they are hosting Asian Family Engagement from 2:30-5:30pm at Wilclay Public School in Markham-60 Wilclay Ave.

At Community Living York South, you will be able to get immediate help; there are no waiting lists for our outreach services.

Community Living York South encourages everyone to volunteer, to support people who have intellectual disabilities in being a contributing member of their community. So step up and help out!

You can reach Community Living York South at 1877-737-3475

Author: Saniya Zahid

The Canadian Venture Capital Association recently has reported very grim statistics on the state of financing. Overall level of financing in 2009 slipped by 27% from previous year even though the stock market in Canada went up ___%. The Canadian entrepreneurs received 40 percent less amount per venture than their US counterparts.

While the US is undergoing a much severe recession, The US venture capitalists invested a total of US$17.7 billion with American entrepreneurs in 2009. In comparison Canadian venture capitalists merely invested a total of CA$703 million in 2009.  This clearly demonstrated the financing difficulties faced by our entrepreneurs.

Ontario was among the worst hit province in terms of funding. The total financing in Ontario declined by 50% last year. Ontario now accounts for only 28% of all disbursements nationwide, which is its lowest market share since the early 1990s.

To over come this funding gap, TiE Toronto has organized TiEQuest business venture competition. The competition connects entrepreneurs with investors so as to improve the probability of financing. TiEQuest offers over $150,000 in prizes to the winners. In addition the top teams also have an opportunity to win up to $1,000,000 investment from sponsors. In addition for the first time this year, TiEQuest is offering special prizes to the best intellectual property, best clean tech venture, best medical assisted technology venture and best student entrepreneur.

Over 200 entrepreneurs are contesting in TiEQuest 2010. They include existing and emerging entrepreneurs, patent holders, university students. Competing in TiEQuest 2010 are 19 PhDs, 35 MBAs, 15 engineers, 3 lawyers, 3 doctors and a number of other professionals. 49 students are also participating in the competition this year. The contests are connected with mentors who are successful entrepreneurs and business leaders, to help polish their business ideas. The contests are making different submissions and presentations to panel of judges comprising venture capitalists, angel investors and fund managers.

Technology ventures depend on venture financing considerably. IT companies including software and semi conductors accounted for over half of the total financing last year. 23% of the ventures competing in TiEQuest this year are technology ventures.

Levels of VC activity in biopharmaceuticals and other life sciences sectors decreased 41% in 2009. This industry has consistently done well in TiEQuest and account for 22% of all contestants this year.

The energy and environmental-technology ventures accounted for only 10% of total activity in 2009. The McGuinty government has given tremendous focus to this sector with many new regulations to promote renewable energy as well as missions aboard to promote Canadian technology. TiEQuest has seen huge increase in interest in this industry accounting for 16% of all entrepreneurs.

TiEQuest has over 25 success stories, where its alumni have been able to obtain financing.  In addition, the contestants benefit from mentoring advice from successful entrepreneurs, opportunities of pitching their venture to ventures capitalists, angel investors and fund managers.

Dave Kroetsch of Aeryon Labs, winner of TiEQuest 2009 says, “The external validation we received from TiEQuest has gone a long in helping us raising financing and develop our venture.”

The Canadian government has finally realized to the handicap our entrepreneurs are facing in raising financing. The recent budge proposal have made investments by foreigners in Canadian venture a bit more tax efficient. The new provision remove the onerous hurdles that have kept foreign venture capital funds from investing in Canada. This should provide Canadian entrepreneurs access to billions of dollars that are available in the US

A Deloitte study in 2007 found American investors considered Canada the worst place to invest in the developed world because they had to pay a 25-per-cent tax on any capital gains made to these foreign investors.

TiE has strong links to the US entrepreneurial and investment community. The winners of TiEQuest will be taken to the Silicon Valley and to Boston to help them access financing. Many entrepreneurs have in the past found that Americans were “kicking the tires” but kept their wallets shut. TiEQuest hopes to change that for our entrepreneurs.

Author: Suresh Madan is President of TiE Toronto, a non-profit organization engaged in fostering entrepreneurship. Suresh is the Executive Vice President and Portfolio Manager with Excalibur Capital Management Inc. He is frequently invited to speak on issues relating to current economic trends, financing for early stage companies and alternative public strategies.

The national charity has a long history of helping young people make their first steps into small business ownership, investing in more than 3,500 start-ups since its inception in 1996.  Through CYBF offices and partnerships with local organizations, support is available to young people between the ages of 18 and 34 all across Canada.

CYBF prides itself on being available to those who may not be able to receive funding from traditional methods.  The charity chooses to focus on character, rather than collateral when reviewing business plans and loan applications (though a good credit rating is a requirement.) Working in conjunction with the Business Development Bank of Canada, successful CYBF applicants can receive up to $30,000 in seed financing, a much-needed boost to any aspiring entrepreneur with dreams of opening their own business.

CYBF support goes beyond just start-up financing, although the investment is obviously important. Those involved in the program also benefit from pre- and post- launch coaching from the charity’s “Entrepreneur-In-Residence,” online resources, start-up tools and a business mentor that is matched with them for a minimum of two years.

Mentors and entrepreneurs are placed together based on location, business and personality or mentoring style. While some entrepreneurs might be matched with a mentor in a similar business field, others are paired based on complimentary skills. All pairings based on a series of interviews between CYBF, the potential mentor and the entrepreneur.

“At CYBF, we know that the first two years of a start-up are the hardest for any new entrepreneur,” said Vivian Prokop, chief executive office of CYBF. “That’s why our program provides invaluable business mentors, who can help guide these new business owners through the challenges and obstacles of the entrepreneurial journey. Having someone with business experience available to answer questions and offer advice and encouragement is an incredible means of support. These resources coupled with start-up financing are why CYBF has been able to help more than 3,500 young entrepreneurs since 1996.”

Included among those entrepreneurs are Axel Arvizu and Juan Roman, founders of the successful La Tortilleria restaurants and tortilla products; Nitasha Bhola and Anuj Madhok of Haute Culture, a consulting firm specializing in helping organizations overcome intercultural stress points; and Saskia and Anthony Stille of English School of Canada, an English-as-a-Second-Language school for visiting international students.  All three businesses are based in the GTA.

“Canada is full of risk-takers, producers and innovators, and more needs to be done to encourage these great ideas from our country’s young people,” continued Prokop. “We are proud of the fact that our organization has such a varied portfolio of successful businesses, including innovative technology developers, restaurants, immigration consultants and retail outlets, to name only a few. We need more small business owners to fill the gap left in communities when people retire, and we need more cutting edge ideas to help Canada maintain its position on the world stage.”

Members of RANA welcomed the arrival of spring by celebrating Holi at the Hindu Sabha Temple. More than five hundred people threw coloured water and powders on each other while some danced to popular music from Bollywood movies. “It was an opportunity to mingle with each other, thereby improving ties and bonds with people of same community,” said Deepa Vijh, an employee of Just Energy.

“Canada has a liberal outlook and a unique sensitivity of other religious leanings. Indians enjoy religious freedom in a large measure. Therefore, the Indian community celebrates Holi every year in the protected precincts of Indian clubs, or the Indian Embassy premises (Ambassadors’ house) or private houses. They wear the choicest Lakhnavi chicken kurtas and Banarasi sarees and play with natural gulal,” avers Deepthi Gupta, a resident of Mississauga.

“DJs, ice-water pichkaris, mouth-watering gujiyas and delicious Indian food! This is what I enjoyed most and was looking forward too! It’s a big event for us each year, as we celebrate it with a lot of shor-sharaba at home too,” said Akshit Patel, a Business Man from Malton.

“I just loved the entertainment programs. Boys and girls joyfully welcomed Spring, the season of hope not just with colours but with songs, dance, chanting of hymns in the serene ambiance of the Temple. I bet that anybody who gets a chance to witness this elegant way of celebrating Holi remembers it with fond memory for the rest of his life,” says Trisha Rathod, a student of York University.

The spirit of festivity binds people back to their roots. A break from the hum drum of daily life, Holi provides an opportunity to soak them in the colors of harmony and rejuvenate the memories of the celebrations of the festival back home.

Author:Ramya Maheshwary

Every ten seconds, two people worldwide will develop diabetes. According to the International Diabetes Federation, of those with diabetes, at least 50% are unaware of their condition.  Recently, there has been a dramatic rise of diabetes rates in the South Asian community, both in Canada, and around the world. Research indicates that people of South Asian descent have a greater likelihood of developing diabetes, and tend to be diagnosed with it at an earlier age, compared to other ethno cultural groups. Diabetes is a serious, lifelong condition which affects many people.  If you have diabetes, your body has difficulty using food for energy.  A hormone called insulin uses the sugars from foods to give you energy.  With type 2 diabetes, your body does not produce enough insulin or your body cannot use the insulin it makes.  With time, sugar builds up in your blood instead of being used for energy. If diabetes is left untreated or not managed properly, it can lead to complications including kidney disease, heart disease, eye disease and nerve damage.

You are at an increased risk for diabetes if:

• You are age 40 or over
• You have a parent, brother or sister with diabetes
• You are a member of a high-risk group (Aboriginal, Hispanic, South Asian, Asian or African descent)
• You had gestational diabetes (diabetes during pregnancy) or gave birth to a baby that weighed over 4kg (9lbs) at birth
• You have been told you have impaired glucose tolerance or impaired fasting glucose
• You have high blood pressure
• You have high cholesterol
• You are overweight (especially if you carry most of your weight around your middle)
• You have been diagnosed with any of the following:
  • Polycystic ovary syndrome
  • Acanthosis nigricans (darkened patches of skin)
  • Schizophrenia

The good news is there is a lot we can do to help prevent or manage diabetes.  Healthy eating and being physically active are two keys to preventing the onset of diabetes.  If you are currently living with diabetes, healthy eating, being physically active and taking your prescribed medications are all essential to help ensure a long and healthy life.

Healthy eating tips to both reduce your risk for type 2 diabetes or to help you better manage your blood sugars include the following:

• Eat 3 meals per day at regular times and space meals four to six hours apart.
• Choose a variety of vegetables and fruit more often.  They are high in fibre and help you to feel full.  Aim for 7-10 servings per day and choose whole fruit over fruit juice or nectars.
• Choose whole grain foods.  These include foods made with whole wheat flour, brown rice, wild rice, barley and oats.  These foods are high in fibre and can help you manage your weight as they help you to feel full longer. Tip: Try using 100% whole wheat flour to make rotis, serve dahl more often and try adding ground flax seeds to your roti dough or dahl.
• Choose lower fat dairy products.  Use skim, 1% or 2% milk and low fat yogurts.
• Choose meats and alternatives made with little or no added fat.  Trim any visible fat on your meat and remove the skin on chicken.  Enjoy fish at least 2 times per week.  Dahl is a great alternative to meat.  Tip: Try using firm tofu in replace of paneer.
• Try baking, broiling, steaming or grilling your food instead of frying.
• Include small amounts of heart healthy fats, such as: olive oil, canola oil, nuts and seeds.  Use butter, ghee, lard, palm and coconut oils, full fat coconut milk, fried foods and chips less often.
• Eat smaller portions.  Try the following:
  • Grains and Starches (rice, roti/chappati, potatoes, parathas, bread, pasta, dahl) Choose an amount up to the size of your fist
  • Meats and alternatives (fish, chicken, meat, egg, dahl, soybeans, tofu) Choose an amount the size of a deck of cards
  • Vegetables

Choose two large handfuls

Along with proper nutrition, regular physical activity is key to your success.  Aim for 30 minutes of activity five days per week.  Try taking the stairs, getting off the bus a stop early, parking your car as far away as possible, gardening or dancing.  All of these things count as activity and can add up at the end of the day.  Most important, remember to have fun!

For more information about preventing or managing diabetes meet with a registered dietitian and diabetes nurse educator.  Check with your local community health centre or hospital to find a program closest to you.  The Diabetes Education Program at Black Creek Community Health Centre is located in North York Sheridan Mall at 2202 Jane St, and at Yorkgate Mall at 1Yorkgate Blvd. We offer diabetes education for adults living with Type 2 diabetes and pre-diabetes in group and individual sessions.  Doctor referrals are not required.  For more information, please contact us at 416 249 8000.

Author: Lisa Martin

is a registered dietitian and certified diabetes educator currently working at Black Creek Community Health Centre.  She has over 5 years experience working in diabetes education in both the community and hospital setting