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).

Urs G.Navaratram is diabetic for past 36 years. She takes insulin tablets to keep her diabetes in check. Her daughter Ruby, a field interviewer with Stats Canada, also has gestational diabetes. Ruby has inherited the disease from her mother. Because diabetes is in the family, to prevent it in her kids, Ruby leads a more active life style by going to gym and watching what she eats.

Amarjit Singh, internal trade and purchasing advisor for Maple, has had diabetes for a number of years now. He and his wife were encouraged by their daughter to attend the South Asian Diabetes Expo. He found the information provided by Dr. Ally Prebtani and Dr. Sudharshan Dharmalingam “educational.”

Urs, Ruby and Amarjit were part of 400 plus people who were listening attentively to Dr. Ally Prebtani  and Dr. Sudharshan Dharmalingam on how to prevent diabetes and how to take medication for the best results. The emphasis throughout the presentation remained on leading a healthier life style to prevent and/or delay diseases like diabetes.

South Asian Diabetes Expo was organized by South Asian Chapter of Canadian Diabetes Association, held at Centre for Information and Community Services (CICS) in Scarborough.  Talking to Generation Next, Siva Swaminathan, South Asian Chapter Chair of Canadian Diabetes Association said the purpose behind this annual event is to raise awareness in the South Asian  community – people from India, Pakistan, Bangladesh, Sri Lanka – about diabetes. There are three parts to these awareness sessions: medication, nutrition (diet) and life style changes.

Siva Swaminathan, South Asian Hapter Chair-od Canadian Diabetes Association with Rathika Sebastian

Eat Right Ontario Registered Dietician

Nimisha Raja, Volunteer at Toronto Vegetarian Association

Colleen Bone, Office Manager of Dignity

Meena, Taibu Community Health Centre volunteer. The Centre orgnanizes awareness sessions of Diabetes.

“When  I was young, we used to think only old people get diabetes..well now there are a lot of young people who are diagnosed with diabetes…Diabetes is not old age disease anymore..that’s why we want youth to participate in these awareness sessions,” Siva said. Siva is also Chef & owner of Chez Siva.

Dr. Ally Prebtani, an academic internist and endocrinologist at McMaster University, says new Canadians from South Asian face “culture shock” when it comes to adjusting eating habits in Canada. “It’s hard to stop eating at nine at night. It will be a gradual thing with knowledge transmission..but we have to start doing it.”

“There is no cure to Type 2 Diabetes,” Dr. Prebtani clarified. He says that is a common misperception that Type 2 diabetes can be cured. “It can be prevented or delayed only,” he adds.

The questions asked by the audience were “very sophisticated,” says Dr. Prebtani, yet there were also people in the audience who made this suggestion: “It would have been nicer if the organizers could have half an hour sessions in different languages..I was translating for my family the whole time the doctors were talking,” recommended one young woman who came with her family. Her aunt sitting next to her said that she understood “very little English.”

South Asian Diabetes Expo was held for the third year with a healthy turnout from the South Asian community at the event. The age groups of the audience were diverse from 25 year olds and up.

A number of community and health organizations as well as Diabetes testing equipment companies were present at the Expo. EatRight Ontario had also set up its booth at the Expo.

A registered dietician from EatRight Ontario said EatRight was present at the Expo to educate public about the services they provide. “We answer any nutrition questions especially diabetes..we have translators in more than 100 languages,” she told Generation Next. EatRight Ontario dieticians also answer questions like ‘I have high cholesterol, what do I eat,’ or ‘ I have high blood pressure, what can in do about it within my budget.’ Apart from this by calling 1-877-510-5102, or logging on to www.ontario.ca/eatright , people can be directed to different education centres or they can be directed to visit a dietician, free of cost. “A lot of people don’t know..these services are covered under your OHIP, so you don’t have to pay anything,” she explained.

Meena Lakhani, Diabetes Community Outreach Worker from TAIBU Community Healthcare encourages people to attend the education seminars TAIBU gives to prevent diabetes. Their program is supported and funded by Toronto Public Health and Ontario Ministry of Health. More information on the timings of these seminars can be found at www.taibuchc.ca.

Nimish Raja, volunteer with Toronto Vegetarian Association said her organization “educates and informs  people about…healthier and greener life style.” She says while some people are vegetarian, “youth is certainly more receptive” to the idea of adopting greener life style. More information about them can be found at www.veg.ca .

“ This year we raised $7,000 for diabetes prevention,” says   Colleen Bone, Office Manager from Dignity Memorial.  “We are in funeral industry. We have grief library that we lend out to people. We also work with Community on Safety,” says Colleen.

More information about diabetes prevention and healthier life style can be found at www.diabetes.ca.

By: Staff Writer

____________

Tips to Healthy Lifestyle  from Dr. Ally Prebtani

• Visit a South Asian dietician. Other dietitians are well-educated but may not understand our cultural needs.
• Modify the way you cook food at home
• Eat small frequent meals
• Reduce the portion size of what you eat
• Check the amount of salt you use
• Eat one chappati instead of five chappatis
• Eat vegetables and fruits
• Use Canola oil or olive oil instead of ghee
• Use 1 per cent milk or skim milk rather than homo
• Eat baked foods
• Eat more fish not fired fish but baked fish
• Don’t eat too late at night
• Eat lentils
• Make supper a family thing. This way you can adopt healthier lifestyle together

Dr. Prebtani is actively involved in voluntary work both in the community and academically. He recently won the Ontario Voluntary Service Award by the government of Ontario for years of community service. Currently, he provides voluntary service overseas including India and Uganda. In the community, he frequently gives medical talks to the public, is crisis management leader and lieutenant in the Aga Khan Volunteer Corps. He also serves on the Medical Advisory Service in the community.

Sidra, Region of Peel resident, can attest to this.

Sidra read about the new eLearning Prenatal Program on Peel Public Health’s website www.elearningprenatal.ca. She called 905 799-7700 to register and received her own 90-day access code. Sidra said her husband encouraged her and they logged in together on their home computer to learn about pregnancy, childbirth and becoming parents.

The eLearning Prenatal Program is free and available to Peel residents. It has many video clips, animations, review quizzes and an audio option.

“The program was very informative,” says Sidra. “It gives information that is very useful in pregnancy and at the time of labour. I also learned a lot about breastfeeding that I was not aware of.” Sidra says her husband learned about “the importance of the partner’s presence when a woman is having a baby”. English is not Sidra’s first language but she says she found the program easy to use.

“The Region of Peel has a long tradition of providing high-calibre prenatal education,” says Associate Medical Officer of Health Kathleen Dooling. “This program uses all that great information and takes it one step further. It’s the perfect solution for couples who are busy, are 2^nd or 3^rd time parents, or whose first language might not be English and prefer to learn at their own pace.”

“Many of our pregnant clients are busy juggling school, career and family responsibilities and so the elearning program is perfect solution for those people.” says Joan Davison, Manager, Reproductive Health.

“It is important for us to keep finding ways to help people access this important information and meet the changing needs of our community,” concludes Ms. Davison.

To learn more about the eLearning Prenatal Program and watch a demo, visit www.elearningprenatal.ca. Call 905 799-7700 to register and receive your 90-day access code. Be sure to tell us what you think in the Feedback Survey.

In-person classes are still available

Peel Public Health continues to offer free classes and programs in many locations. For more information visit www.PregnantInPeel.ca

Garima Bhargava, an employee of Service Canada and volunteer coordinator of 2^nd South Asian Gala to raise funds for Cancer Research by Canadian Cancer Society (CCS) says “the worst part about cancer is that when people hear the word ‘cancer’, worst case scenario is automatically presumed. People think that the person is gonna die..this is not true. There are cures now. People can get tested early and prevent it by having a healthy life style.”

Garima Bhargava

Thushika RajendraKumar, Volunteer Engagement Coordinator with Canadian Cancer Society

Karen, Ravneet, Amandeep & Amrita - Owners of Fresh Cupcakes N' Cakes

Jasdeep Singh, Karan, Inhant, Gursharandeep Gill, Lovepreet Randhawa, Harpreet Singh - students of Lincoln Alexander Secondary School Malton

Garima has been part of various charitable events before. Her reason to get involved in this particular event was “I know my family members who have suffered from cancer, so I wanted to give back to the community.” She noted being engaged in the process of engagement is “interesting and fun.”

The goal behind the Gala was to get youth (between the ages of 16 – 35) involved. “Our youth understands more of the causes and services available to the community than our adults..and we encourage the youth to talk about it with their family,” says Thushika RajendraKumar, Volunteer Engagement Coordinator at Canadian Cancer Society.

Sahil Saini, Monica, Ankur Kapur, Fatima & Rishi Trivedi - Runway models at Canadian Cancer Society. Ankur choreographed the Fashion Show

Many South Asian members of the community are unaware that CCS provides free services to cancer patients. Patients can get access to transportation to go to their appointments; they can also have one-on-one counseling.

Thushika stated that the Gala is hosted to engage and to encourage the South Asian community of Brampton who are not quite so involved with CCS. (She noted that most attendees of the Gala are  youth between the ages of 18 to 35.)

Garima agrees saying when it comes to cancer research, not enough South Asians are involved.

Why?

“Because cancer is not a disease that comes home too close for many people.”

Bank of Montreal (BMO) supported the event.

The Gala featured a number of entertaining performances including a performance by Band Baja Brass (BBB), Anusha Sivalingam, Jaskaran Singh, belly dance by Sandy, Niravana Performing Arts, Flawless Entertainment, Tamil Cultural & Academic Soceity of Durham, SGPD, University of Toronto’s Bhangra team, and a fashion show choreographed by Ankur Kapur.

When you look good in your clothes, whether it’s a pair of jeans, a sari, a lehnga, slacks, suit or a dress, you will feel confident!  An area of concern for most individuals is their butt.  Some say it’s too big, flabby, saggy, not toned up enough.  So here are my top 5 exercises that will target your rear and keep you looking good in anything you put on.

1. Squats

Stand with feet apart and lower your body into the squat position.  The lower you go, the more you challenge your gluteal muscles.  Try to do 30 repetitions.  If you are just starting out, put a chair behind you and squat onto the chair to help develop your form.

1. Brisk walking

Walking is my favourite because you can do it anywhere at anytime!  For added intensity try to find stairs or a hill to climb as that will target your gluts. 45min of walking 3 times a week is ideal.

1. Biking

Biking is fantastic to build muscle.  You will tone not only your gluts, but also hips and thighs.  A 30 min workout 3 times per week will get you on the path towards firming up your butt.  You can do the stationary bike indoors and for the more adventurous, try a bike trail outdoors.

1. Hip Extension

This is the best exercise to isolate your gluteal muscles.  It can be challenging at first, so be cautious not to strain yourself.  If you really push yourself with this exercise, results will be noticeable within weeks!  For this move, you can hold a dumbbell behind the knee, or use ankle weights to kick up the intensity.

1. Lunges

Lunges should be done as sets of 30.  As you become stronger you can add more repetitions. Stand with right foot forward, left foot back about 3 feet apart.

Hold weights in each hand if desired and bend the knees to lower the body towards the floor. Keep the front knee behind the toes and be sure to lower straight down rather than forward. Keep the torso straight and abs in as you push through the front heel and back to starting position. Don’t lock the knees at the top of the movement.

Author:Dr. Rubina Tahir, DC, Dr. Tahir is currently in practice in Toronto and Mississauga.

www.rubinatahir.com

drrubinatahir@gmail.com

If there is a topic you would like to know more about or if you have comments or questions please let us know.

“Size zero”, “six pack” – these are just some of the terms/images that pop up when the media tries to portray a ‘healthy’ person.  However, if you are struggling and feeling depressed in the process of trying to acquire these society-coined physical attributes, is it really healthy?  You could be physically slim and still have a heart attack if you have negative energy.   The key to being fit is to acquire and to nurture positive energy.  Positive energy helps you to love and to respect yourself- this results in actions that lead to a life that is void of mental and physical ailments.  Then you cannot be brought down if you fail to conform to ‘society norms’.

There are many ways to acquire positive energy.  Leading a healthy lifestyle is one way.  I was always the kid/adolescent/adult with the big clothes who would shy away from social events yet indulge in eating everything under the sun; I used to feel physically/mentally sluggish and used to have multiple ailments.  I was also a victim of the multiple ‘quick’ pathways to the ‘society-norm’ physical body – nothing worked, no surprise there.   It was a shame that I had not applied my education as a family physician to practice what I preached to my patients.  One summer, I got a wakeup call after my mother’s physical condition deteriorated.  I finally realized the importance of a healthy lifestyle which would help me not only to get rid of my ailments but also to help others.

Healthy lifestyle is about treating your body as a respected sanctuary.  If you believe in scientific evolution, humans were born to be hunters and to eat food from nature.  Over time we have become more sedentary which should logically mean lesser food intake; however, we have made food an indulgence.   Without a route for release, this excess food energy turns into negative energy.  So, how can we prevent negative energy?  I am not an expert on the topic but I will share some of the things that have worked for me.

First, find an internal factor to keep you motivated; external factors may provide only temporary motivation.  For example, it can be as simple as posting a photo of your family/friends on your Facebook wall to remind you that you want to be around to experience all of life’s wonderful moments with them.

Second, consider food as a fuel for your body; this will reduce the urge to indulge.

Third, release any build up of negative energy with some of physical activity.

Eating properly involves making the time to eat six small meals through the whole day with an interval of about 3 hours between the meals.  At each meal, control your portions.  The Canadian Food Guide educates us about four food groups – milk/alternatives, grain products, vegetables/fruits, and meat/alternatives.  It is important to have at least 3-4 servings from each group throughout the day.  There should be a gap of at least 3 hours between the last meal and bedtime.

Water is an important requirement for the body – try to drink at least 6-8 glasses per day; decreasing the intake of caffeine and juices reduces dehydration of the body.  It is important for the busy professional and the multitasker homemaker to pre-package their meals for the day so that there are no skipped meals.  If you are interested in further detailed advice, EatRight Ontario (www.eatrightontario.ca) is a good resource.

Physical activity can mean joining a gym for those who can financially and time wise afford to do so.  For the majority remaining, it can be as simple as a 30 minute walk daily with mini weights tied to the ankles and wrists – such weights are available in stores like Wal-Mart and Canadian Tire.  Making this a family or social event gives you the opportunity to spend quality time with your family/friends.  Sleeping for 6-8 hours every night is important for restoration of the body.

Author: Dr. Amitha Mundenchira

Have you ever heard of the famous banana diet? Well believe me, it’s true! This diet was created in Japan by a Japanese inventor. Remember, if a diet works for you, then it’s simply because the rules had a positive effect on you of making you eat less food. Here are the simple rules you will have to follow in this diet:

(1) Eat a banana for breakfast:

• You can eat more than one, but don’t stuff yourself to the point of fullness or discomfort.
• Eat only raw, uncooked, unfrozen bananas.
• Other fruits may be substituted.
• If other fruits are substituted, some just have only one type of fruit per meal.
• If you are still hungry 15 or 30 minutes after your banana, you can eat other food such as oatmeal or a granola bar.

(2) Eat normally for lunch and dinner:

• Dinner must be eaten by 6 p.m. or 8 p.m. by the latest.
• There are no clear limits on the types of food you can eat for lunch and dinner, or the amount. Just try to cut the amount of rice you eat and find substitutions for fried foods. Like in many diets, the simple fact you have decided to go on a diet makes you more aware of what and how much you are eating and how healthy it is. The diet avoids strict food rules to prevent a sense of withdrawal.
• You should not eat a dessert with dinner or any of your meals. You will need to satisfy your sweet desire during a snack.
• At all meals you should eat only until you’re satisfied, not full or stuffed. The Japanese have a proverb, Hara hachibu ni isha irazu, “A stomach eight-tenths full needs no doctor.” American dietitians define this level of fullness as a 7 on a 1-to-10 “hunger scale,” and they teach their clients to recognize this feeling.

(3) Drink only water:

• The only beverage allowed at most meals is water, preferably mineral or filtered.
• The water must be at room temperature, not chilled or hot.
• The water should be drunk in small sips.
• There is no amount of water to drink, and you should not drink it in excess.
• Outside of meals, non-caloric beverages like tea, coffee, and diet soda are generally allowed and in general, water is encouraged as much as possible and frequent consumption of milk products is discouraged.

(4) Eat your food mindfully:

• Chew your banana and other food thoroughly and be mindful of its taste.

(5) You may eat an afternoon snack:

• A sweet snack of chocolate, cookies, or something similar is allowed at about 3 p.m.
• Ice cream, a donut, or potato chips are not recommended.
• Some substitute fresh fruit for their snack, but if you want sweets you should not deny yourself.
• A good alternative if a salty or more filling snack is needed is popcorn according to Morning Banana forum members, but watch out for excessive fat content.
• If you are hungry after dinner, you may have a second snack of fresh fruit, but this should not be a habit.

(6) Exercise only if you want to:

• Put no pressure on yourself to exercise.
• If you want to exercise, go ahead; the test is to do what puts the least stress on you.
• Try to get some walking in everyday if possible (but again, don’t force yourself it if stresses you out).

(7) Early to bed:

• Go to bed by midnight. If you can manage to go to bed earlier, all the better.
• Try to aim for a four-hour period between your last meal or snack and bedtime (which is why 8:00 p.m. is the latest you should eat dinner).

Try this diet out and see if it works for you because many people across the world have given positive reviews on this diet! If it works for them, it should definitely work for you!

Author:Noor Ahsan