Over the years, the streets along Young and Wellesley have hosted an eclectic array of ethnic restaurants that would satisfy even the toughest and most critical of taste buds. Whether your tummy grumbles for Indian food, Chinese, Italian, Greek or just plain fast food a good stroll along the streets of Toronto can usually provide the typical dining daredevil with a wide variety of delicious options to choose from.

For Muhammad Haddis, the owner of The Ethiopian House restaurant, surviving in a competitive and thriving restaurant atmosphere, for fifteen years, has proven that traditional Ethiopian hospitality continues to entertain the imagination and stomachs of his customers.

“We have been here 15 years,” replies Mr. Haddis confidently, “and we see a lot more restaurants like ours popping up. When we started there were not many restaurants like us especially with our location, which is mostly downtown. So it mostly comes down to the quality of the food and the atmosphere and the ambience and the décor, these are the things that make it different from others.”

Being ‘different’ from other restaurants, is an understatement for Mr. Haddis and his staff. Often new customers to the Ethiopian House experience will first notice that their table bears no cutlery in sight.  Mr. Haddis explains that this unusual table setting is not as uncommon as one might think.  “Well, we use our hands to eat like a lot of South Asians and other cultures do as well, but instead for us the food is mostly eaten in a communal way from a big platter.” For many regulars to the Ethiopian dining atmosphere, washing of the hands at the restaurant before and after a meal is a common custom that is followed to maintain cultural rituals.

When asked what the most popular dishes are, Mr. Haddis chuckles before replying that it mostly depends on his customers’ preferences.  “For the vegetarians, they order our veggie combo and for the meat eaters the meat combo. However, the Injera which is a flat bread that looks like a sponge cake that is really popular with customers. Some others may call it Dosa in South India. Actually the flavor and taste might be similar in nature to some South Asian foods but the presentation and the way you eat it is a little bit different. “ With both combos served together with the famous Injera bread, customers can delight in the traditional platter sized meals destined to provide a variety of options on each plate when dining at the Ethiopian House.

As Torontonians continue to delight in the slightly dated décor and music choices, of the Ethiopian House restaurant, it will ultimately be the unique and authentic Ethiopian experience that will continue to bring these hungry stomachs yearning for seconds.

By Staff Writer

It is estimated that during his lifetime, 1 in 7 men will be diagnosed with prostate cancer.  Rates of prostate cancer in men are comparable to rates of breast cancer in women.

The incidents of prostate cancer is increasing due to the aging of the population and due to better detection methods.  It is a far greater threat for those with a family history of prostate cancer.

Dr. Ash Tewari is one of the world’s leading researchers and surgeons in the field of prostate cancer; he specializes in robotic prostatectomy.

According to him, the incidence of prostate cancer amongst South Asians in the U.S. is just 4.6 per 100,000 as compared to 104.3 per 100,000 amongst non-South Asians.

The prostate gland is located in front of the rectum, just below the bladder.  In the early stages, when the cancer cells are only in the prostate, the disease is very curable (cure rates of 90% or better) because in most cases, prostate cancers grow relatively slowly.  Unfortunately, it is hard to detect in the early stages due to few symptoms.  If you have a family history of prostate cancer or if you experience any of the following symptoms, it is important to consult your doctor:

(1)   Need to urinate frequently, especially at night

(2)   Difficulty to start or to control the urine stream

(3)   Hesitancy with urination

(4)   Painful urination

(5)   Difficulty with erection or pain with ejaculation

(6)   Blood in the urine or semen

Ignoring the symptoms may hinder detection in the early stages.  Your doctor may examine the prostate by one of many methods – digital rectal examination (DRE), PSA blood test, ultrasound, and biopsy.

TREATMENT AND PREVENTION

Treatment ranges from just monitoring in simple cases to radical surgery/radiation/hormonal therapy for more aggressive cases.  If untreated, aggressive cases can spread to other parts of the body, considerably reducing the chances of a cure.
Prevention of prostate cancer has not yet been achieved because the genetic and environmental risk factors have not yet been strongly identified. The risk of developing prostate cancer increases with age. It is very rare (although possible) to be diagnosed with prostate cancer before age 40, but a man’s risk increases quickly after age 50.

POSSIBLE CAUSES

Ethnicity also plays a role in the risk for prostate cancer. African-American men have the highest risk of developing prostate cancer; they are 65% more likely to develop prostate cancer than Caucasian men.  However, South Asian men are more likely to die from their prostate cancer. This discrepancy may be because 85% of these patients present for treatment of prostate cancer are detected at late stages. In contrast, 15% of Caucasians in the United States present are in the late stage for treatment.

Diet may play a role; for example, Asian men who remain in China are at lower risk than Chinese men who have moved to North America. The following are some dietary strategies that may reduce your risk of prostate cancer recurrence or to delay the progression of any diagnosed disease:

• Reduce the amount of fat in your diet, especially the amount of animal fat like red meat and of high-fat dairy products.
• Substitute with a variety of plant proteins, such as lentils, beans, grains, and nuts and seeds.
• Consult with your doctor about adding soy to your diet as one of the substitutes for high-fat dairy and animal protein.
• Significantly increase your intake of fruits and vegetables, particularly of dark-green leafy vegetables, red and purple vegetables and fruit (e.g.  red grapes, and pomegranates), and cruciferous vegetables such as cabbage, broccoli, and cauliflower.  Choosing by colour ensures consumption of foods with different anti-cancer properties:

a)      Red group: tomato juice or sauce, watermelon, pink grapefruit.

b)      Red/purple group: pomegranates or pomegranate juice; red grapes, red grape juice, or red wine; plums; assorted berries.

c)      Orange group: carrots, pumpkin, sweet potatoes, mangoes, cantaloupes, apricots.

d)     Orange/yellow group: oranges, peaches, papaya.

e)      Yellow/green: spinach, yellow corn, green peas, honeydew melon.

f)       Green: broccoli, bok choy, cabbage, Brussels sprouts, kale.

g)      White/green: garlic, leeks, shallots, chives, onions.

• Drink green tea
• Avoid excessively preserved, pickled, or salted foods.
• Use olive oil, which is rich in vitamin E and antioxidants.
• Avoid refined sugars.

EXERCISE REDUCES RISK

Research suggests a probable link between increased physical activity and decreased prostate cancer risk/improved survival among those diagnosed with prostate cancer. Learning to keep the levels of stress to a minimum will also help to reduce the risk of prostate cancer.

After consulting with your physician, you can invest in some supplements that may be possibly reduce the risk of developing prostate cancer -  selenium, lycopene, garlic, vitamin C, and vitamin E, vitamin D and pomegranate extract.  Excess calcium, zinc and vitamin A may increase the risk of prostate cancer; therefore, it is better to get these from the diet.  Previously suggested supplementation with prostate cancer-SPES, shark cartilage and saw palmetto are no longer suggested.

In short, South Asian men may not be able to substantially reduce their risk of prostate cancer but they can definitely reduce their mortality from prostate cancer by seeking medical attention sooner rather than later.

According to estimates from the UNAIDS Global Report 2010, around 30.8 million adults and 2.5 million children were living with HIV at the end of 2009 in India alone, the number is about 2.5 million people.

MYTHS And MISCONCEPTIONS:

(1)  HIV is transmitted only through sex with sex workers and through same-sex relations;

(2)  It is easy to contract HIV by even being in the same room as a HIV-infected person;

(3)  There is no way to help HIV-infected people – so it is better to institutionalize them and protect the rest of the world;

(4)  HIV and AIDS mean the same thing.

These misconceptions have led to the stigma associated with HIV – this was seen in the suffering by the character that is played by Sanjay Suri in the Bollywood flick, “My Brother Nikhil”.  Infected people are reluctant to seek medical attention. As a result, high mortality and morbidity rates are associated with HIV infection.

Infection with HIV occurs by the transfer of different bodily fluids – blood, semen, vaginal fluid, pre-ejaculate, anal secretions, or breast milk.  It is not transmitted via inanimate objects used by HIV-infected people because the virus does not survive outside the human body.  There is a very minimal risk of transmission by sharing the toilet seat, shaking hands, kissing or sharing kitchen utensils only if the uninfected person has an open wound and contacts the blood of the infected person.

SOUTH ASIANS AND AIDS

Sex is generally a topic of taboo in the South Asian community as engrained into us by our parents and into them by their parents and so on.  This may be due to a fear of encouraging sexual relationships outside marriage. Same-sex relationships are also a taboo due to conservative cultural/religious views. Such taboos have the opposite effect of what they are intended for. The lack of openness about talking about sex and sexual orientation leads to poor education and in turn, temptations to experiment in secrecy. This includes the man having a relationship with a man or with a paid sex worker outside his heterosexual marriage. Due to the guilt around the breaking of the taboo, there may be a reluctance to use condoms and to take initiative to do appropriate screening tests for sexually transmitted infections. This increases the risk of contracting HIV and of missing the diagnosis of HIV in its initial stages; the naïve HIV-infected person can unknowingly infect his/her current and future partners.  This is demonstrated by the character that is played by Salman Khan in “Phir Milenge”.  Even worse is the scenario where an infected pregnant mother passes it on to her child.

WHO IS AT RISK?

Sex workers, injectable drug users and men having sex with men are at the most risk.  Women account for a growing proportion of people living with HIV in South Asia – particularly in rural areas. A large proportion of women with HIV appear to have gotten infected by their regular partners who were infected during paid sex.  Slowly, programs are coming into place to increase the levels of condom use in the context of sex work.  Harm reduction programs are being developed to promote safe needle exchanges for injectable drug users.

STRUCTURAL, SOCIO-ECONOMIC FACTORS:

• Ongoing stigma related to sex, sexuality and HIV
• Structured commercial sex and casual sex with non-regular partners
• Trafficking of women and girls into prostitution
• Male resistance to condom use
• High prevalence of sexually transmitted infections (STIs)
• Low status of women, leading to an inability to negotiate safe sex
• Poverty
• Low literacy levels

TREATMENT AND AWARENESS:

Treatment with antiretroviral drugs increases the life expectancy of people infected with HIV and improves their quality of life.  This is demonstrated by the character that is played by Shilpa Shetty in “Phir Milenge”.  It also reduces the risk of the infected mom transmitting it to the child during birth or breastfeeding.  Most people infected with HIV develop AIDS within 10 years, but this can be delayed with the help of these drugs if the diagnosis is made early enough.  People with AIDS mostly die from infections or cancers.  Without appropriate therapy, AIDS can kill a person within a year.

Widespread education and getting comfortable with openly talking about sex are the promising solutions to this preventable epidemic. School sex-education programs and organizations like ASAAP (Alliance for South Asian Prevention) are instrumental in making the topic of sex less of a taboo in the South Asian community. ASAAP serves the South Asians in the Greater Toronto Area; it offers health promotion and support for HIV-infected South Asians, and works with diverse communities on prevention education (http://asaap.ca/). It is advisable for both partners to get tested before starting a new relationship and after ending the current relationship; in North America, HIV testing is part of the routine initial bloodtests for the pregnant woman.  In Toronto, you can get anonymously tested at the Hassle Free Clinic (www.hasslefreeclinic.org).

Dr. Amitha  Mundenchira is a Family Physician.

Our body gets energy by making glucose (“sugar”) from our food.  To use this glucose, our body needs insulin, a hormone that helps our body to control the level of glucose in our blood. Diabetes is a disease in which our blood has high levels of circulating glucose.

An estimated 285 million people worldwide are affected by diabetes. This number is expected to hit 438 million by 2030. More than nine million Canadians are living with diabetes or prediabetes.

By 2020, it is estimated that diabetes will cost the Canadian healthcare system $16.9 billion a year. Diabetes reduces the quality of life and increases the risk of heart disease, stroke, kidney disease, blindness, nerve damage, amputation and erectile dysfunction. There are three main types of diabetes – type 1, type 2, gestational. Life expectancy for people with type 1 diabetes may be shortened by as many as fifteen years. Life expectancy for people with type 2 diabetes may be shortened by five to ten years.

Gestational Diabetes

It is a temporary disease during pregnancy and affects about two to four percent of all pregnancies in the non-Aboriginal population.  There is an increased risk to the mother for developing type 2 diabetes in the future; at birth, the child will be at more risk for hypoglycemia (“low sugars”) and associated complications like seizures. Women who give birth to babies who weigh more than four kilograms are also at risk of developing type 2 diabetes in the future.

Symptoms

People with diabetes may experience all or a few or none of the following symptoms, based on the stage of the disease:

(1)  Increased thirst and/or hunger

(2)  Frequent urination

(3)  Unusual weight gain or loss

(4)  Lack of energy

(5)  Changes in vision

(6)  Frequent infections

(7)  Slow healing of minor cuts and bruises

(8)  Tingling or numbness in the hands and/or feet

(9)  Erectile dysfunction

Prevention

Canadian clinical practice guidelines suggest screening for diabetes in people greater than or equal to forty years of age, every three years. However, any individual with risk factors or symptoms, as outlined above, should approach their physicians sooner.

Prevention is better than management.  However, people with diabetes can still have a quality life if they make a lifelong commitment to careful diabetes management, which includes the following:

• Education:

People with diabetes need to be informed about their condition.

• Physical Activity:

Regular physical activity helps to control blood glucose levels, achieve/maintain healthy weight, reduce stress and enhance overall fitness.

Both aerobic exercises (such as brisk walking, running, swimming, dancing) which improve circulation and resistance exercises (such as weight training), which increase muscle strength, are important.  The goal should be to get at least thirty minutes of exercise five times per week.

It is important to start slow and gradually build up to the goal.  Proper shoes are important. A Medical bracelet or necklace should be worn at all times.

It is important to monitor the blood glucose before, during and many hours after the activity to see how it affects the blood glucose.  In case hypoglycemia occurs, it is important to carry glucose tablets available over-the-counter.

• Nutrition:

Proper nutrition helps to regulate blood glucose levels.

• Medications as required.

• Blood Pressure: People with diabetes should try to maintain a blood pressure level at or below 130/80 with the help of physical activity, proper nutrition, and/or medications. The threshold for blood pressure is lower for people with diabetes complications.

• Regular visits to the dentist, eye care specialist, family doctor /endocrinologist (specialist) are important. This will help to be proactive regarding the risk of developing diabetes or of developing its complications.

• Stress Management: A positive state of mind is important; therefore, people should cultivate habits that help to deal with day-to-day stressors.

• It is important to address any feelings of depression or anxiety with the treating physician as these can affect diabetes control.

• Being part of peer-support groups (information available at the local Canadian Diabetes Association) is useful.
• Smoking cessation is important. The treating physician can prescribe medications for determined people who find it hard to quit on their own.

*For more information, go to CANADIAN DIABETES ASSOCIATION http://www.diabetes.ca/

Amitha  Mundenchira is a family physician.

Ever wonder how body-builders do it? Aside from strict diets, hours in the gym, immense dedication and the possible consumption of illegal and harmful steroids, body builders get their bulky look from lifting higher weights at lower repetitions.  So if you want to be the next Salmaan Khan, a good start is with 3 sets of 6-12 reps at 70-80% 1RM.

Resistance training has been found to provide a range of health benefits including the prevention of sarcopenia (the loss of muscle mass with ageing) and osteoporosis (the loss of bone density with aging) and improvements in metabolism.  Although these benefits are reason enough to hit the gym, most of us don’t know where to start, or are concerned more so with the aesthetics of strength training (be it the pursuit of a lean tone, or a ‘bulging t-shirt’ effect), or with the improvements in our ability to play certain sports.

Before starting a resistance training program, there are a few concepts you should become familiar with.

Reps and Sets

In the resistance training world, a repetition, or rep, refers to how many times an exercise such as a bicep curl is repeated. A set is simply, how many groups of repetitions you do.  For example, you could do 3 sets of 12 reps for a total of 36 reps. You should always take a break between sets to rest and stretch the muscle.

1 RM

One Repetition Max, or 1RM, is the maximum weight you can lift through your full range of motion, only once. So if you are doing bicep curls, it is the maximum weight you can hold in your hand with your arm extended, and bring up to your shoulder while bending at the elbow (see picture). If you can do two of these movements with this weight, this is not your 1RM, it is your 2RM for your biceps muscle. Calculate your 1RM for all muscles you want to work on.

Muscular Power

Power is defined as efficient muscular contraction and requires a balance of speed and strength.  Power is demonstrated in actions where quick acceleration is required such as jumping for a basketball rebound or throwing a football. It is not surprising then that power is developed through performing maximum contraction in the shortest time possible. The best way to improve power in your sport activities is very simple: practice the action. That means if you want to jump higher in basketball, practice jumping and not throwing.  But be careful! Power training is particularly dangerous because of its quick nature. It is also important to have some degree of muscular strength and endurance (described below) before working on power. Do not focus on power if you are relatively inactive since you may get hurt.

Muscular Strength

This is often what we think we are improving when we lift weights, which is understandable since we often refer to resistance training as strength training.  However, strength, or the ability to exert force (and this force doesn’t have to be exerted quickly as in power), is most optimally improved at a certain workload.  Specifically, you need to do 3 sets of 5-8 reps at 80-90% 1RM.  Improving muscular strength improves your ability to do things such as open pickle jars, lift heavy boxes and climb stairs, which is especially important in older adults.

Muscular Endurance

Muscular endurance is the ability to contract a muscle repeatedly over a period of time, and individuals with high muscular endurance often have a lean and toned appearance. Muscular endurance is required for running, swimming and dancing and although participation in these activities will improve endurance, you can also include a resistance-training program of 3 sets of 12-15 reps at 60-70% 1RM.  Keep in mind that you will also be improving your muscular strength during muscle endurance training.

Bulk

Ever wonder how body-builders do it? Aside from strict diets, hours in the gym, immense dedication and the possible consumption of illegal and harmful steroids, body builders get their bulky look from lifting higher weights at lower repetitions.  So if you want to be the next Salmaan Khan, a good start is with 3 sets of 6-12 reps at 70-80% 1RM.

Rehabilitation

If you ever have the misfortune of being injured and you don’t have the ability to consult with a physiotherapist, you can improve muscle functionality by performing 3 sets of 6-10 reps at 50-60% twice a day. Be sure to see a doctor before doing this.

Remember: Be careful! You can hurt yourself training so make sure you stretch and have a buddy nearby who can help you lift weights safely if you get tired. And always give your muscles 48 hrs of rest before you start working out again. A good method is to alternate muscle groups everyday so you don’t injure yourself.

BY Saaqshi Sharma

Brampton

By Sara Jaffri, Toronto

Zakir Hussain’s multi-tasking onstage came as no surprise, but never failed to entertain and inspire awe. To the delight of spectators,  he simultaneously played four drum pieces,  adding to the mix an electronic sound box as well as an audio processor to manipulate the pitch.

On the evening of March the 17th, table maestro Ustad Zakir Hussain and the talented sitar player Niladri Kumar transformed the G. Weston Recital Hall at the Toronto Centre for the Arts into a space of magic and fine Indian music.The duo was brought to an eager audience by the well established group of world music event organizers, Small World Music. Small World has presented Zakir Hussain and Niladri Kumar with the Masters of Percussion ensemble in the past, and this time was proud to bring to the stage, in the words of Small World director Alan Davis, a “wonderful cross generational collaboration”. Niladri Kumar opened the show with a woeful and yearning sitar solo that gradually morphed into an up-beat melody. Zakir Hussain entered slowly and delicately with a series of crisp singular notes before the two launched into a beautiful conversation between tabla rhythms and sitar overtones. Parts of the performance were marked by a back and forth as the two performers mimicked and responded to each other’s phrases. This playful exchange is commonly known as ‘jugalbandi’ in Indian classical music, and usually refers to when both members of a duet are performing as soloists who are equally accomplished experts of their craft.Although Niladri Kumar does not belong to the generation of great artists that Zakir Hussain comes from, she is, according to Davis, “full of vigour”. Kumar displayed ferocity with his playing through remarkable speed, and was not afraid to make his sitar solos culminate in loud and piercing crescendos (granted, these are what musical climaxes should be).Zakir Hussain’s multi-tasking onstage came as no surprise, but never failed to entertain and inspire awe. To the delight of spectators,  he simultaneously played four drum pieces,  adding to the mix an electronic sound box as well as an audio processor to manipulate the pitch.The two also performed a melodious rendition of the popular bhajan, ‘Raghupati Raghav Raja Ram’, which, as expected, was well received amongst those in attendance. At a few points during the concert, Kumar made a few cheeky transitions into Western numbers such as Deep Purple’s ‘Smoke on the Water’. For Davis, Kumar’s experimental attitude was a positive feature of the performance. “It’s not just about how many notes you can play, you got to captivate the audience”, remarks Davis, partially referring to Zakir Hussain’s magnetic personality as well as the vibrancy of Kumar’s style, which is heavily defined by fusion. In fact, Kumar has modified the sitar to create a version that also resembles a guitar- the final product being a ‘zitar’.Interestingly enough, Davis expressed that it is the younger generation of South Asians that are getting harder and harder to pull in to classical music events. Davis cited Bollywood and other maintsream and commercial forms of entertainment as factors that compete with the youth’s attention.For Sushma Kilachand, Zakir Hussain’s performance on Thursday evening was unique for the very reason that it felt contemporary and not just classical. “Every time I’ve seen him perform, he was very purist, never using a laptop or any machinery. This is the first time I have seem him play tabla with auto-tune technology. I’ve always thought of him as ‘traditional’- to see him ‘with the times’ is something I can appreciate”.Whether or not the youth turnout in upcoming Indian classical music events will continue to be challenging remains to be seen. What can be embraced is the privilege of being able to see Indian legends like Zakir Hussain combined with fusion-minded artists like Niladri Kumar, and that too in Canada.The Consul General of India, Mrs. Preeti Saran, recognized the multiculturalism demonstrated by having Indian musicians performing in Toronto. She opened the evening with a proud introduction, observing that “India has indeed celebrated multiculturalism for the last 8000 years”.

By Dr. Ally P.H. Prebtani, Hamilton

White Caucasians have more healthy fat while South Asians tend to have more bad fat, especially around the abdomen, causing insulin resistance. This is referred to as the “apple” rather than the “pear” body shape.

According to the Canadian Diabetes Association (CDA), being South Asian is an automatic risk factor for developing Type 2 Diabetes Mellitus (DM-2). In fact, the highest incidence of diabetes in a single region right now is in South Asia (India, Pakistan, etc). This wasn’t always the case, but as South Asians have become more urbanized and industrialized, they’ve become less physically active, developed poorer dietary habits, and become overweight, affecting their health. Even young children are getting DM-2 because of unhealthy lifestyles.  Having DM-2 increases one’s risk of having heart disease, stroke, kidney, eye, and nerve damage.Unfortunately, a South Asian’s risk of developing diabetes is at a 10 cm lower waist circumference (90 cm in men and 80 cm in women) than white Caucasians. So while they may still look relatively thin, the risk is higher. White Caucasians have more healthy fat while South Asians tend to have more bad fat, especially around the abdomen, causing insulin resistance. This is referred to as the “apple” rather than the “pear” body shape.The good news is that South Asians can do a lot to reduce their risk by making lifestyle changes. Modifying your diet is a big one. Big family dinners are customary for South Asians. If turning down food will make the cook feel insulted and cause a family feud, make other changes in your diet. Instead of using ghee (a high-fat butter substitute), use canola oil or olive oil. Instead of frying samosas, bake them. And stuff them with more peas and carrots and less potato. Instead of putting carnation milk in your tea, which is very popular with South Asians, use regular low fat milk. Instead of adding lots of salt to your food, use other spices like pepper or tamarin. There are many ways to modify your diet that won’t completely change your lifestyle or deprive you of your cultural customs.Diabetes is a family affair because if you eat a certain way, your family will too. Being a good influence on your family helps with both your health and theirs.Increasing activity levels is also important. The South Asian community is hard working, often getting home late in the evening and leaving little time for exercise. Keeping active doesn’t necessarily mean joining a gym. It can be as simple as using the stairs instead of the escalator at the mall, or parking at the back of the parking lot to get more walking in.  Also, walking everyday with your family is a good way of keeping fit and social also.Even losing 5% of your body weight is effective in reducing the risk of developing DM-2. Lifestyle changes are the most powerful in preventing DM-2 however there are some medications that can prevent diabetes.  These include metformin, acarbose, and Rosiglitazone.  Talk to your doctor about these, but remember lifestyle is still the most important.If you are at risk for diabetes and choose not to make lifestyle changes, or if you have diabetes and choose not to treat it, your quality and quantity of life will suffer. Make the move to get your health on track by making simple lifestyle changes for you and your family.  Remember, take a little time to do it now, or a lot of time to do it later.Dr. Ally P.H. Prebtani is Associate Professor of Medicine, Internal Medicine, Endocrinology & Metabolism, Program Director, Endocrinology & Metabolism Residency Training Program, Director, International Health Program, Internal Medicine Residency Training Program, McMaster University, Canada.

Dr. Rubina Tahir, DC

Toronto

South Asians are 4 times more likely to suffer from heart disease compared to the general population.  Cardio vascular exercise not only focuses on reducing high blood pressure, increasing good cholesterol (HDL), promoting good circulation, BUT also BOOSTS your metabolism which in turn drops those unnecessary pounds.

Physical inactivity is often neglected as one of the risk factors in heart disease.  Along with smoking, hypertension, high cholesterol and obesity, physical inactivity can be JUST as harmful to the body.

Exercise doesn’t need to be difficult-just regular.  All is takes is 30 minutes 3 times a week to change the way your body feels.  It doesn’t matter what age you are, we all need to keep moving.  Here are some ideas to get started today!  Always consult your physician if you have any difficulties with these activities.

1. Walking.

30 min of walking 3 times per week is the simplest way to get heart smart.  All you need is good supportive shoes and your set to walk off those pounds.

1. Long jumps

Simply jump forward as far as you can, landing on both feet.  This is a good way to challenge yourself.  Start with small leaps and work up to bigger jumps.

• Stand with feet together and make sure you have plenty of space in front of you.
• Lower into a squat and jump forward as far as you can in an explosive movement.
• Land with bent knees to protect the joints.
• Jump forward again, continuing for the length of the room.
• Repeat for 30-60 seconds.

1. Jumping jacks

This exercise is high intensity and can be modified by moving one leg to the side to start.

• Stand and jump with both feet.
• Jump back down to the
• Continue for 30-60 seconds.
• Add this move at the end of your regular cardio workout for an added boost, or do it a few times during your workout whenever you want to add intensity or mix things up.

1. Squat jumps

This exercise gives a high boost to your cardiovascular system.

• Begin with feet about hip-distance apart.
• Squat as low as you can, keeping the knees behind the toes.
• Jump up as high as you can, taking the arms overhead.
• Land with soft knees back into your squat and repeat for 30-60 seconds.
• Add this move at the end of your regular cardio workout for an added boost, or do it a few times during your workout whenever you want to add intensity or mix things up.

1. Knee ups

Stand shoulder width apart and bring one knee up towards your chin then alternate legs.  As you get stronger try to bring your knee up higher to challenge your body.  Repeat for 30 to 60 seconds.

To improve your level of fitness and drop those pounds you must exercise consistently.  Develop a routine and stick to it.  Try not to go more than 2 consecutive days without exercising.

Dr. Tahir is currently in practice in Toronto and Mississauga.

www.rubinatahir.com

Less salt, less oil and no junk food are the simple tips offered by Chef Sanjeev Kapoor for healthy life style.

Answering questions from audience, he urged people to change lifestyle by not talking salad and eating samosas, but by making olive oil a daily ingredient in home recipes. He also noted that all oils are fattening, after all they are oils. 1 gram of oil has 9 calories. Butter can be an alternate to cooking oil as it has water in it. Nonetheless moderation is the key to healthy eating.

Chef Sanjeev Kapoor launches his food product line Khazana.' With him is MP Ruby Dhalla (Brampton Springdale) and the organizers of the launch ceremony in Brampton.

Chef Kapoor was launching his products Khazana in Brampton last weekend. These products included pickles, masalas and a few other products. Chef Kapoor also signed his cook book for people.

It’s that time of year again.  The trees are bare, the days are short and ground is covered in snow.  As Canadians, we know winter is here, but it doesn’t make it any easier to bear these long, dark months.

Much like the ice and snow, the flu is inevitable around this time of year.  It’s like clockwork: winter rolls in, and the aches, fevers and sneezes are sure to follow.  While you can warm up by a fire to escape the winter cold, it’s not so easy to escape the dreaded flu.

Getting your annual flu shot is the first and most important step to avoid contracting the flu.  However, it is estimated that up to 25 per cent of Canadians contract seasonal flu each year, so try as you may, it’s still pretty hard to avoid.

But getting the flu doesn’t have to mean being out of commission for a week or even longer.  There are a few things you can do to keep your friends and family flu-free and get you feeling back to normal in no time:

Doctor knows best: The flu may be common, but it shouldn’t be overlooked.  It’s important to see your doctor as soon as your symptoms appear so you can start feeling better, faster and to prevent an increase in complications and hospitalizations.

According to the World Health Organization (WHO) and the Public Health Agency of Canada (PHAC) if you’re 65 or older, pregnant, or have a chronic illness such as asthma or COPD you are actually at increased risk of contracting the flu and experiencing serious complications that could lead to hospitalization or even death.  See your doctor as soon as you start to feel under the weather. Physicians can recommend prescription medications to effectively treat the flu that could help prevent more serious complications and the spread of the virus.

Drink up: Eating chicken noodle soup while sick is not an old wives tale – it actually works!  Not only does the steam from the soup help with congestion but it can loosen mucus and keep your body warm.  Be sure to drink lots of fluids to avoid dehydration.

Sleep tight: While it may be hard to get shut-eye when you’re coughing and sneezing, rest is what your body needs to help fight the infection.  So grab lots of pillows and get comfy so you can be back to your old self in no time.

Wash those hands: While it may be too late to save yourself from the claws of the flu, do what you can to spare your friends and family a few days in bed.  Wash, wash and keep washing your hands to limit the spread of germs.

For more information, visit the Ontario Lung Association online at www.on.lung.ca or call the toll-free Lung Health Information Line at 1-888-344-LUNG (5864).