What are the types of fat?

There are three types of fat: unsaturated fat, saturated fat, and trans fat. Unsaturated fats, such as olive oil, avocado oil, and canola oil, may improve blood cholesterol levels and help keep your heart healthy. Nuts and seeds — like almonds, pecans, and sesame seeds — avocados and fatty fish like salmon are also good sources of unsaturated fats. Saturated fats and trans fats are unhealthy fats that can increase your risk of heart disease as they have shown to increase LDL cholesterol which blocks arteries. Try to lower how much-saturated fat you eat each day by choosing lean meat with no fat on it, choosing lower fat milk, butter milk, and limiting cream.

What is cholesterol?

Cholesterol is a waxy fat-like substance in your body. The two main types of cholesterol are called HDL and LDL cholesterol. HDL cholesterol is often referred to as healthy cholesterol because high levels of HDL can help protect your heart. Whereas, having high levels of LDL cholesterol can block arteries and increase your risk of heart disease. Choose healthy fats, such as unsaturated fats, most often and try to exercise for at least 30 minutes every day. By choosing healthy unsaturated fats and being physically active, you can increase your HDL cholesterol and lower your LDL cholesterol, which will decrease your risk of heart disease.

How can I cook with less fat at home?

When cooking at home, use fats that are high in unsaturated fat to keep your body healthy. Avoid or limit fats that are high in saturated fat and trans fats to reduce harm to your body.

Instead of butter, give flavor to food using ginger, garlic, lemon juice, lime juice, vinegar, spices, and herbs, like fresh cilantro and parsley. Limit foods with cream, buttermilk and sour creams, such as butter chicken, shahi paneer, dal makhani, and kadhi made with chickpea flour.

 Remember to celebrate Diwali by making healthier food choices.

Try our baked paneer tikka recipe to celebrate Diwali with a healthy twist on a favorite.

Baked Paneer Tikka

Serves: 1

Ingredients:

For the paneer:

2 cups paneer, cubed into 1-inch pieces

1 medium white onion, cut into 1-inch cube

1 green bell pepper, cut into 1-inch cube

1 red bell pepper, cut into 1-inch cube

½ lime

For the marinade:

2 tbsp mustard oil

2 garlic cloves, minced

1-inch piece of ginger, grated

½ cup plain Greek yogurt

2 tsp paprika

1 tbsp coriander powder or cumin

1 tsp garam masala

1 tsp dried fenugreek leaves

Directions:

Mix all marinade ingredients into a large bowl. Add paneer and toss well ensuring an even coat. Cover and set aside for minimum 1 hour. Preheat oven to 430 degrees Fahrenheit. To make skewers, alternate paneer cubes, onion, peppers, and paneer. Place skewers onto a cooling rack and bake for 15 minutes, turning the skewers halfway. For slightly charred tikka skewers, broil for 2 to 3 minutes. Remove from oven and squeeze lime juice on top. Enjoy!

Author – Sharon Heer

We know that we create the why we are surviving from our own perspective. But in the broader scheme do we really know.

The mystery of how we came to exist and why we are here has always been a sought after goal. What is for certain Man progresses to the degree he applies science to the universe of self, others, the physical universe and all of life. Man has evolved to be a “cognitive-being,> “The ability to become aware of being aware of knowing how to know answers as a basis of the science of one’s own being and at a cell level”<.

The higher mind of Man has given him the opportunity to reach into the unknown subjective reality of his own existence.  The science within has been suppressed from without and Man’s pursuit of knowledge has been thwarted with the ever increasing sinister ideology that Man has no need or potential to study his own mind or spiritual destiny.

The materialistic concept of man however has been adopted as reality and truth. The psychology of the day is that man has only an animal consciousness that resides in the brain and that is the limit of his ability to study or apply himself through his intelligence of the pursuit of knowledge of himself.

With this narrow view of Man he no longer can reach a higher level of survival spiritually with the assistance of the cell.

The evolution of the spiritual essence of life requires a person’s participation to move through each experience as it presents itself to progress to the next level of existence that brings him a step forward and upward toward the ultimate Goal of Life. Failure to will prevent a person from achieving necessary knowledge for a person’s benefit in their quest for the answers they are pursuing and to have an increase in survival potential.

Suicide is the act of ending ones progress towards the ultimate goal. One must view the immortality of oneself and living as an opportunity to achieve freedom through the life one is living. Freedom from unawareness of the spirit and Freedom from not knowing that one can know in this life time no matter the conditions we find ourselves in.  As long as we can live to be aware and become more aware of who we and others are as a spirit we should seek to survive.

The Middle class of existence has become the standard by which this society ascends to. A middle class society is catered to while others are neglected spiritually ,emotionally ,materially and in many other ways. The political will mainly in nature addresses the issues around Middle class economic resources and toward the center of keeping a government functioning and essentially this group class to manage the status quo.

We do not get movement away from their primary agenda. If we are truly to look at why the populations of the earth are subject to being wasted we only need to see the failure to invest in the creation of life and its longevity. The resources of earth including people are used from a capitalistic view not from a spiritual context where each being should have a right to life and prosperity that brings.

We have isolated Man into  classes that become our value system of how we should live together and how long.

We need to fully look at the reasons why man is driven into apathy and want to end his life and it’s personal. Everyone has a different story and individual needs to be meant, but the time and efforts are not being put into them to determine what is needed by those that find themselves in a desperate situation. Grouped in classes of illnesses and labelled like sheep they are provided a means to die not survive.

Those that are vulnerable in a society cannot continue to be victimised by an uncaring population indoctrinated into believing all that matters is material gain. The resources of earth can support new life and supply what is needed for those passing through if those resources were not exploited and reserved for a select class of people.

We need new science to evolve and better strategies to managed human life for the highest quality of living available for every human being on earth.

A person from the time life begins to grow and to the end our lives has a purpose. That needs to be the focus. When we look at the desperation on the faces of those suffering in their last days living with no purpose, it is not because it does not exist. It’s because it’s not just material in nature. We hear of the many years of neglect that they have gone through left to lay or sit wasting away because it is not economically feasible to invest in their wellbeing. We must realize that that is our own future if we don’t challenge this inhumanity of our humanity.

The reason one wants to die should not be because they are isolated alone without love from family friends and in general rejected for being who they are as they are. Millions of children are aborted. Millions more are subject to drug addicting medications and die on street drugs. Children as young as babies are prescribed psychiatric drugs and left on them only to lose their potential to grow naturally and are subject to abuse as they hit the streets as addicts.

All of these youth and the growing populations of the elderly will prematurely become sick with incurable deceases unable to recover because of a failure to intervene before it is too late. The answer, taking the life of another before a natural death can occur. The practice of Eugenics is also another growing activity within the medical profession.

Eugenics is  the concept to remove those from society no longer useful or capable to produce quality life. It has been studied and practiced in the US and other countries. Today we have a broad sweep of the human race to suppress populations of all classes considered to be a detriment to others or simply because sharing capital is considered a waist and takes from those who greed for more for themselves and less for others.

Assisted Suicide is awarding death the life of another. That life ceases to be over time and finally neglected and consumed by pain and without purpose a being retreats into an apathy of no return. But it does not have to be this way and we should do all we can to see that is not. We need to support all efforts by groups who can assist others to live and die with dignity and respect naturally. Pain can be managed with medicine. Medicine however cannot provide love, family, purpose, friendship, support and some might say salvation. We need to do better as a society on these issues and help give life to those that can no longer live up to a materialistic standard.

It’s been about an year I had met Dr.Arun Garg, the man behind this magnificent movement called Canada Indian Network Society (CINS), a Non Profit created with a one pointed vision of Wellness for humanity. His noble intentions lead to the one of a kind conference, Canada India Network Initiative – CINI which is held every 4 years bringing the best of the both worlds together, not just in in the Health Care, but the policy makers, politicians, administrators, research scientists, Technology experts as we  all experts in ancient wisdom practices like Yoga, Meditation and TCM.

CINS has conducted 2 conferences so far, one in 2010, second one in 2014 and now the 3rd conference in 2018.

The location of conference was none other than the Simon Fraser University in the City of Surrey, which is a melting pot of cultures, languages and mindsets.

The conference was spread across 4 days from June 8th till June 11th with different mediums of sharing and disseminating knowledge and wisdom from across the globe.

The opening ceremonies saw the cream of the world come together under one umbrella in the Surrey City Hall Chambers which was cohosted in partnership with the City of Surrey.

The evening was filled with a unique fragrance of elegant personalities from within the Lower mainland and across the globe.

The highlight of the evening is the presentation of Life Time Achievement Awards to the Achievers, Builders, Connectors, Dreamers, Healers and the Leaders in the field of Health Care.

The awards were presented to some of the most eminent personalities who have contributed immensely and selflessly to the Human wellness in many dimensions.

The Nine noble change makers who were honored are Dr.Pratap Reddy, Dr.Arvnind Lal, Dr.Gurdev Gill, Dr.Devendra Goel, Dr.Asha Seth, Dr.Simon Sutcliffe, Dr.Gulzar Cheema, Dr.Mike Allard and Dr.Arun Chockalingam.

The evening has also seen some esteemed dignitaries like President and CEO of Fraser Health Michael Marchbank, Counsel General of India Her Excellency Abhilasha Joshi, City of Surrey Mayor Linda Hepner.

Michael had showered accolades on Dr.Arun Garg’s commitment and dedication to the wellness of the community and how his perseverance and selfless attitude has inspired me to come forward to support CINI in a big way from the time of its inception in 2010. Counsel General Abhilasha’s message was clear in the need to integrate ancient approaches and modern medicine in helping and curing many of the challenges faced by the health community. She emphasized the need for and willingness to support for bridging the health care between India and Canada through initiatives of Government of India like Ministry of AYUSH (Ayurveda, Yoga and Naturopathy, Unani, Siddha and Homoeopathy) setup exclusively for optimal development and propagation of systems of health care that stood the test of time. Mayor Hepner had no doubt in exclaiming with joy the importance of South Asian community in building Surrey and the many of the initiatives by the City, local Non Profits, Business and Government agencies have come together in creating a truly multicultural city of Surrey. She reiterated her full support for CINI conference and initiatives taken up by various agencies to make Surrey a Healthy City.

The conference was officially opened on June 9th with welcome remarks from Hon. Adrian Dix, Minister of Health, Government of British Columbia and Dr.Arun Garg, the Conference Chair.

The message was clear and loud from the beginning; War on Diabetes is the need of the hour.

There were some outstanding presentations in this segment from our very own Deljit Bains, who is the Leader at the South Asian Health Institute advocating deep transformation in the community through engagement with Gurdwaras, Temples and other Social/Religious gatherings to educate and encourage importance of dietary changes in the food served in these places. There are many Gurdwaras who have adopted healthier, wholesome diet by reducing the amount of Sugar/Carbohydrates in their diet and paving the path for preventing and curing Diabetes especially in the South Asian Community where its prevalence is extremely high. Dr.Gulzar Cheema, former Minister in BC Government also shared his work on ICON –  Intercultural Online health Network (iCON), a community-driven health promotion initiative that supports multicultural communities, patients and caregivers across BC to optimize chronic disease prevention and self-management. The focus of the sessions in this segment was also on the other NCDs – Non Communicable Diseases and different preventative strategies that are taking place in India as well as Canada.

The mood of the conference started to shift from waging a war on the Diabetes on one side of the spectrum to making peace with the Mind on the other side of the spectrum.

Mental Illness, the silent killer of modern times has definitely emerged as the hottest topic of the conference. It definitely broke the silence of the participants, audience and the officials in the Fraser Health and Government as the presentation on Substance abuse and related disorders by Dr.Nitasha Puri rolled in about the need for immediate action in prevention and cure of the crisis. Her work with Roshni clinic, a new clinic to support people in the South Asian community who are struggling with substance use is highly commendable. Presentation by Dr.Suman Kollipara focused on alternative and integrated approaches like Meditation and Self-Empowerment tools in the prevention of Mental Illness through the work of their Non-Profit Peace Tree Innovations Society’s vision of Educate, Experience, Enlighten drew a lot of attention as a way to not only prevent Mental Illness but as therapeutic intervention in healing many of the illness. The discussions followed have stirred many aspects of mental illness which was summarized and collaborated by Dr.Anson Koo, Program Medical Director and Regional Department Head, Fraser Health MHSU and Dr.Victoria Lee, Chief Medical Health Officer and Vice-President, Population Health in the Fraser Health Region of British Columbia.

The session about the Public Health approaches to Palliative Care in India and BC with regards to the work done by Two Worlds Cancer Collaboration was presented by Dr.Doris Barwich, Dr.Gillian Fyes and the discussions were facilitated by Dr.Simon Sutcliffe and Dr.Bob Defaye. The importance of palliative care cannot be ignored with the world which is on a rise with the cases of cancer impacting every single family in one way or the other. Kudos to the advocates like them who selflessly have been steering the palliative care at the grassroots across the globe, especially to the needy who cannot afford terminal care in the complex treatment of Cancer.

The sessions on Leadership in Health triggered stimulating discussions from both sides of the planet with eminent speakers like Dr.Arvind Lal, Dr.Anupam Sibal, Dr.Robert Woolard who brought decades of their experience in shedding light in the need for better practices in the Health care from top down. The need for empowering the Physicians was presented through a very scientific LEADS framework with simple principles of Lead Self, Engage Others, Achieve Results, Develop Coalition, and Systems Transformation. It is interesting and important to note that Dr.Arun Garg and CINI embodies these 5 principle foundations of leadership in their work in building Healthy Civil Society. They have become the founding principles in the success of the vision and mission of CINI’s work with the community across the multicultural and multidimensional landscape.

The evening of the second day of the conference ended with a grand Banquet dinner at the Royal King Palace and Convention Center in Surrey. This is a one of a kind Banquet with people from all segments of life have assembled to celebrate two nations, two cultures, two voices, to become ‘One’ under the Leadership of Dr.Arun Garg and the roof of CINI. The evening saw all sections of the society come together under one umbrella to celebrate life at its best and to create Health in its many dimensions. There were Stalwarts from all walks of life including Business, Innovations, Technology, Education, Universities, Health Care, Politics, Administration, NGOs and Change Agents from all sectors. It was a celebration of Health, Happiness, Food, Music and Culture at its best. The entire Convention Center resonated with National Anthems of Canada and India, presentations from the eminent leaders on the both sides of the world which gave a glimpse of richness of Canada and glory of India as well as the similarities in the democratic power of people of both nations. The convention was like a festive cruise ship carrying thousands across the sea of humanity to new horizons of friendship, partnership and collaboration. The voices of individuals on the stage, with the thumping standing ovation for the noble work of Dr.Arun Garg echoed in the air that evening. The colors of both cultures blending to become One was clearly evident with the Light that emanated from the sense of Oneness. It was a celebration that Heavens would have envied without doubt. The MCs of the evening, Davin Garg and Angelina from Spice Radio have enthralled and entertained the audience with great sense of humor while ensuring everyone was focused on the essence of the program. The performances of classical music and Tabla from the world renowned artist duo of Vancouver, Cassius Khan and Amika Kushwaha mesmerized and transcended the audience to ancient times of India with rhythms galvanizing the hearts and beats moving the souls to ecstasy.

The third day of the conference brought immense variety to the table with 2 major sessions on the Integrative Medicine and Health as well as Technology and Innovation in Health industry.

With the advent of Modernization and Innovation, human lifestyle has taken many twists and turns in the past century.

Even though the Modern medicine has been able to help humanity in dealing with many infectious diseases as well as with Critical care, its role has been limited in terms of prevention and care of Non Communicable diseases.

In the last 2 decades there is an eruption of Life style diseases, in a way has gone out of control.

The damage can be contained and very well be prevented and cured with wisdom from ancient times.

The Traditional Chinese Medicine (TCM), Ayurveda, Yoga and Aboriginal Medicine can play a huge role in not only bridging the gap in treatment and prevention of these illness, but also bring into light some of these ancient forms of healing that have stood the test of time. The Integrative Medicine and Health had an amazing line up of speakers from Medical professionals, Research Scientist as well as TCM and Yoga practitioners who have reflected on their personal journeys as well as those of patients that they work with on a day to day basis. There is already a strong footprint of these ancient healing practices in Canada and no dearth of opportunity to import more from India especially with world embracing these forms to boost health and wellness. The presentations included importance of Integrative Medicine in the prevention of Dementia, Supportive Cancer care, Food as medicine, TCM, Aboriginal medicine and Integrated Yoga Therapy by experts in these areas. The message is clear that it’s time to integrate these practices with the critical care provided in the hospitals and clinics to help people make the choices when it comes to taking charge of their wellness.

The session on Technology and Innovation definitely gave a kick to the end of the conference where there were presentations about Artificial Intelligence in Health Care, Taking action against Tuberculosis, Role of Technology in access to Health Information, Mobile technologies as well as using Neurotechnology in Youth Depression and Addiction. The discussions around these topics brought into limelight the need for integrating innovation and technology into Health care for efficient and elegant health systems that can deliver quality care. It was evident that there is no escape from technology, but identifying ways to marry them together so that there is seamless integration for faster and better health care, end to end.

There were also two round tables that happened around the Technology and Integrative Medicine. Both the roundtables were focused on identifying research opportunities between India and Canada in building bridges for incorporation of modern innovation on one side and ancient technology on the other side.

At the end, It was clear that there is no one single path to success, but an amalgamation of various practices, technologies, mindsets will create a collaborative platform for people with different perspectives to come together and work in unison for building a robust future. This approach will benefit generations to come.

It reminds the words of the Nobel Laurate and Poet, Gurudev Rabindranath Tagore from India:

“Where the mind is without fear and the head is held high, where knowledge is free. Where the world has not been broken up into fragments by narrow domestic walls. Where words come out from the depth of truth, where tireless striving stretches its arms toward perfection. Where the clear stream of reason has not lost its way into the dreary desert sand of dead habit. Where the mind is led forward by thee into ever widening thought and action. In to that heaven of freedom, my father, let my Country Awake.” This applies both to Canada and India and infact the whole world. If we can all work together with pure minds and hearts filled with love we can achieve and attain greatest heights. I see Dr.Arun Garg as an epitome of such courage, confidence, conviction and clarity with which sky is not the limit. We can all create Heaven on Earth, here and now.

Heartfelt gratitude to Harpreet Singh who has brought his famous TV show to the location of the conference and recorded live discussions with some of the eminent Doctors, Scientists and Change makers to help the entire Canada witness the glory of the CINI conference. It goes without saying that the immense support of AAJ Media group and the CEO Suki Pangalia was indispensable in making the conference a huge success with their presence before, during and after the conference in carrying the flag of CINI, Canada and India together.

Also a note about the food that has been served during the conference which has been consciously chosen with a blend of aroma and taste from various parts of the world by boosting the energy for the body, satisfying the senses & Mind while soothing the soul.

CINI 2018 is reflection of strength in Unity in spite of diversity in beliefs, cultures, and ideas. The biggest take away from the conference is clear hope that when the minds are clear, hearts are open, miracles can happen, and there is no other miracle than the conviction of creating a Healthy Civil Society. Heartfelt Kudos to the board of CINS as well as every single individual, volunteer, sponsor who have worked tirelessly to make this conference a mega success bridging the two nations and a billion hearts into One.

Here are some nutrition tips to help you feel your best during Ramadan.

1. Stay Hydrated – Drink Lots of Water

Drinking fluids is important as it keeps your body hydrated and replaces any water lost during the day. The risks of not drinking enough water are headaches, fatigue, and difficulty concentrating. The best beverage choice is water. Keep a reusable water bottle or glass of water with you during non-fasting hours and make a note to sip water frequently.  If you do not enjoy the taste of plain water, add fruit slices and herbs to your water for more flavour. Try adding cucumber slices and mint, or lemon and lime wedges to water. Avoid beverages that contain caffeine like coffee, excessive tea, and some sodas. Caffeine dehydrates the body. Instead choose water, herbal teas, and other decaffeinated beverages most often.

2. Break the Fast with a Balanced Snack

At Iftar, meaning the meal after sunset, the day time fast is broken by eating a snack. A traditional, healthy choice is eating 1 to 2 large dates and 1 cup of low fat milk. Dates are a dried fruit high in potassium, magnesium, vitamin B6, and fibre, and milk is a good source of calcium, water, and potassium. This combination helps replenish electrolytes and rehydrate the body. You can replace dates with other dried fruits such as prunes, apricots, figs, raisins, and peaches. Other ways to include more fluids in the day is enjoying a bowl of lentil soup or a stew. Not only will this add extra fibre but hydrate your body as well.

3. Eat A Balanced Meal at Iftar and Suhour

Eating a balanced meal shortly before the next day’s fast begins (Suhour) and after your Iftar snack is important to help you feel your best. The best nutrients to include in a meal are a combination of complex carbohydrates, fiber, and protein.

Good complex carbohydrate choices are whole grain bread, pita, oats, cereal, brown rice, and wild rice. They provide a variety of nutrients to your body like B vitamins, iron, magnesium, and fiber. The fiber in these foods will help you digest food slower and keep you full for longer.  Whichever complex carbohydrate you choose, it is important to pair it with a protein food. Protein helps repair and heal injuries when you get hurt, and build a good immune system. Protein can come from vegetarian foods and non-vegetarian foods. Good protein choices are meat, poultry, fish, eggs, and meat alternatives such as baked beans, lentils, nuts and seeds, and nut butters. Balance your plate with a serving portion of fibrous and vitamin rich fruits and vegetables. Fibrous fruits include bananas, apples, berries such as a banana, apple, berries, tomato, and cucumber.

Here are some meal ideas:

• Oatmeal topped with sliced almonds, chia seeds and fresh or frozen berries.
• Whole grain toast topped with smashed avocado and hardboiled egg. Add a side of unsweetened yogurt and berries.
• Scrambled eggs with spinach and feta wrapped in a whole wheat pita and a fruit on the side.
• Tandoori spiced chicken breast, rice pilaf, and steamed vegetables.
• Lamb sprinkled with fresh herbs like thyme and parsley pan roasted with potatoes and carrots.

4. Avoid processed, fried, and foods with a lot of added sugar

Since non-fasting hours are limited, it is important to limit foods that provide little to no nutritional value. Avoid indulging in highly processed foods like cheese buns, fried foods like samosa and pakoras, and sugary foods like sweets and desserts. You may be offered these foods during non-fasting hours by others or you may be used to keeping them in your home. Just remember while they may fill you up right away, they will not provide you with lasting energy through the day. Instead, choose whole foods packed with nutrition that will hydrate your body before the next fasting day begins.

May this Ramadan be filled with joy and prosperity for you and your loved ones. Enjoy this time with family and bond over a healthy, wholesome meal.

1) You feel as if you are “walking on eggshells” around this person. This could pertain to feeling physically threatened or feeling scared to share your opinions out of fear of someone’s emotional reactions to what you have to say. If you find yourself hesitating to speak up, or feel like you have to be very cautious around someone, consider it a red flag for a negative and unrewarding relationship. 

2) You don’t feel healthy, and there is no exact medical explanation for your ailments. This could be inexplicable aches and pains, respiratory issues, chest pains, etc. These physical or biological symptoms that doctors are having trouble explaining could be a sign that something is stressing you out – and it could be one of your relationships. It could be your partner, your sibling, your parent, your coworker, etc. Our bodies are very good at detecting things. For example, when something gets stuck in our eyes, we start tearing. When we are stressed, our hair starts to fall out. When we eat something toxic, our body tries to vomit it out. As such, our body can most certainly react to stressful people in our environment as well. Consider what is on the back of your mind, and tackle it. 

3) You are always arguing with the person. Small arguments are considered healthy for any relationship, but constant blow-ups are not good for anyone. If you are struggling to meet common ground with someone and always fighting, you should consider making some changes. As you get to know someone better (and for longer) there should be a shift towards understanding him or her and communication should improve, rather than get worse, over time. 

4) There’s always drama. Would there be less drama in your life if a certain someone wasn’t a part of it? Some drama can keep life interesting and bring people closer together; but incessant turmoil can become a major source of stress and displeasure. If someone has tried to physically assault you, or is hurling hateful and degrading comments at you, you are better off cutting this person out of your life. It should be noted that physical assaults are easy to detect, but mental abuse is harder to spot. Be mindful of people who try to manipulate your mind, lower your self esteem, and generally make you feel bad about yourself. 

5) You find yourself being isolated from important people in your life. Is someone trying to make you feel like your close friends and family members don’t have your best interests at heart (while you know without a doubt that they actually do)? This isolation is potentially a sign that this individual may attempt to control you and doesn’t want anyone to interfere when they do. 

6) The relationship is starting to feel like a competition, where you two are going back and forth trying to hurt each other. Once this cycle starts, be sure to put a stop to it or end the relationship. The past shouldn’t be continuously brought up to hurt someone in the present. Mistakes should be used as a tool for growth, change and progress in a relationship. 

7) Walls are being put up when important topics should be discussed. Communication is key for any successful relationship. If someone is putting up barriers, throwing tantrums or running away when important things need to be discussed, something is wrong. These types of reactions are toxic and immature. 

8) You feel like this person is bringing you down rather than lifting you up. Pay attention to your gut feelings. If you feel like someone is getting in the way of your goals, dreams, ideas or other relationships, consider making some changes or cutting them out of your life. Otherwise, you will begin to resent him or her for the opportunities that could of been had. 

9) You feel like you are always giving, while the other person is constantly taking. Are you always bailing this individual out of problems that they themselves have created? Are you always going out of your way for this person, while they never do so for you? Does the relationship feel imbalanced with hard evidence to support your feelings? If yes, it’s time for an important discussion. 

10) You feel like you can never do anything right. If you are always “wrong” in someone’s eyes, no matter what you do, the relationship is definitely wrong. Some people cannot accept their shortcomings and will project their issues onto you. You have three options with these types of individuals: either you can understand and accept that this is how the relationship will be, or you can try to convince the other person that they need to change and are making you feel this way, or you can end the relationship.  

This year, be mindful of those you surround yourself with. Life is short, and shouldn’t be wasted on people who don’t add to your life in a positive way. You can’t always choose who enters your life, but you can choose how often you interact with them.  

If you are at a crossroads in your relationship, and cannot figure out whether you should save your marriage or end it, take some time to think about some very important things. First, recognize that your happiness is at stake. Many people in our community end up living a life that is a lie, for the sake of their parents; to protect their reputation, and out of fear of “what other people will say.” Some people may argue that happiness is not the end-all-be-all factor. To be honest, happiness is connected to your mental health. If you live unhappily, you are essentially ruining your life – this precious gift that has been offered to you. Recognize that confining yourself to an unhappy marriage is like sending yourself to jail – albeit a mental prison instead. “What people will say” should not take priority over your happiness and your peace of mind. “Other people” are not going to be the ones walking in your shoes, passing the time and living through the days. They are not going to pay your bills, and protect your children. They are simply an audience, and they will talk about you, no matter what you do – good or bad. People will talk about you whether you “walk a straight line” or you don’t. Many of us confine ourselves to toxic relationships because we don’t want to disappoint our parents. If your parents truly care about your wellbeing, they will want you to be happy, and they will understand your decision. 

If you are truly miserable in your marriage, prior to finalizing a divorce, consider couples therapy or independent sessions with a psychologist or counsellor. Sometimes, we have unresolved issues from our childhood that we are accidentally carrying into our adult relationships. It is often difficult for a person to see what they are doing wrong in a situation. By opening up to a third party in confidence, we are able to obtain an unbiased perspective from a knowledgeable professional. Studies have shown that all forms of psychotherapy lead to individual growth in one way or another. Talking out loud leads to insight, which leads to understanding, and enables us to make changes in our day to day lives. More often than not, counselling will improve your relationships and your mental state. Try hard to fix your relationship, especially if you truly care about the person you are with, and have invested a lot of time and energy into it. Every marriage has hurdles – that is the reality. Everyone will annoy you or irritate you in one way or another. You just have to decide who’s worth the long-term commitment. If you try your best to salvage the relationship, but you are still utterly unhappy, be aware that it is never too late to leave, even though “divorce is not an option” in our community. 

AAJ Magazine: When did you start your weight loss journey? 

Raghbir: I got my gym membership in 2010 and that’s when it all began. 

AAJ Magazine: How much did you weigh when you started? 

Raghbir: When I went to the gym on my first day, they did a fitness evaluation. In the evaluation, they check your height, weight and body fat percentage. On my fitness evaluation, I weighed in at 302 pounds and 27.8% body fat. 

AAJ Magazine: How much do you weigh now? 

Raghbir: If we take out these holidays (lol) . . . my normal weight fluctuates between 185-190 pounds. But 176 pounds is the lightest I ever was. 

AAJ Magazine: What made you decide to make a change? 

Raghbir: Nothing made me decide to make a change. It was more along the lines of adulthood happening. I joined the gym because the very few friends I had moved to different cities to go to college. This resulted in me having no one to hang out with, which was a blessing in disguise. This eliminated any chances of me going out and eating at fast food restaurants. Instead, I started eating healthier (at home) and started spending more time at the gym due to not having anyone to hang out with. 

AAJ Magazine: What kept you motivated and disciplined? 

Raghbir: Since I didn’t have any peers to spend time with, it resulted in me spending more time at the gym, which I previously mentioned. But due to that blessing in disguise I started spending 2-3 hours at the gym. This sped up my weight loss results. Once I saw the first 10 pounds drop on the scale . . . oh boy! It became an obsession/addiction and the mind started to wonder how much more weight the body can lose! And at the point, I was extremely motivated because I really really badly wanted to get in shape because I was witnessing results. I also have a fitness idol I follow, which is Hrithik Roshan. I always read about him or looked at his pictures, which kept me motivated to work out and disciplined to stay on the healthy lifestyle. But ultimately, I just don’t want to go back to where I was before. The fear of going back to that 302 pounds is what keeps me motivated, disciplined and focused. 

AAJ Magazine: What is the key to weight loss based on your experience? 

Raghbir: The answer to this question is going to seem played out because you hear it from every trainer or dietician or fitness models, but the correct diet is the key to weight loss. But I also want to add another key . . . This might sound odd, but in my personal experience the key has been giving up going out with friends. I believe that giving up that life where you always go out with your friends was a huge key which helped me lose over 120 pounds. Not going out helped me make better diet choices. I was able to stay focused on my own diet. 

AAJ Magazine: What are your favourite exercises?  

Raghbir: One of my favourite exercises will always be running or any type of cardio. Another exercise I absolutely love is pull ups. I love pull ups because I remember when I first started going to the gym I could barely hang from the pull up bar because I weighed so much. But over this journey, I saw my weight and body fat percentage go down and slowly I saw that I was able to do one pull up, then two, then three, then four. Today I can do close to twenty pull ups. So pull ups has to be one of my favourite exercises along with cardio. 

AAJ Magazine: What are your favourite healthy foods? 

Raghbir: I’m a pure vegetarian, so a lot of my diet is a plant based diet and plant based protein. One healthy food I absolutely hated but have now fallen in love with is oatmeal! Some of my other favourite healthy foods are veggie burgers, squash spaghetti, peanut butter. 

AAJ Magazine: What are some key tips/advice you have for people who want to lose weight? 

Raghbir: My advice to beginners would be to no look at the peak of the mountain because then you’ll think to yourself that today is only my first day and I’ll never get there. Rather, the best way to look at it is: “One Day At A Time, One Meal At A Time, One Step At A Time!” We ever tend to get discouraged when we first start college. We never say on the first day of college that, “Oh great! I have 4 years to go until I get my Masters, I’m never going to achieve it!” We don’t say that. We take it one day at a time, one test at a time, one final at a time and one semester at a time. The same should apply to fitness. 

Among them is seventeen-year-old Kourosh Ershad from North Vancouver. Like any kid growing up in BC, Kourosh was a huge fan of the Vancouver Canucks, who dreamed of being part of a hockey team.  

“I remember Kourosh watching the Canucks in 2011,” recalled Kourosh’s dad, Farzad. “He was mesmerized. Since then, he wanted to be involved with any type of sports in any way possible.” 

However, as a child with autism, Kourosh faced a number of challenges to participate in sports and rec compared to his typically-developing peers. While there is significant variability among those who share the diagnosis, the core difficulty with individuals with autism is social communication.  

“Kourosh is high-functioning, but as a boy who started talking at 7 years old, comprehension and communication were always a huge challenge for him,” Farzad explained.  

Because of these difficulties, children with autism often benefit from coaches and teachers taking the time to break down and repeat their instruction.  

Enrolling Kourosh in a typical sports program meant throwing him into a fast-paced environment that he was likely unprepared for. In order to enjoy the thrill of sports that he was so fascinated with, it was very clear that he needed close attention and individualized support.  

It was not until the Ershads found the Canucks Autism Network (CAN) that they began to see a path for Kourosh to achieve his dream.  Since 2008, CAN has successfully delivered a wide range of sports and recreation programs to children and families living with autism across BC.  

The non-profit organization was founded ten years ago by Paolo and Clara Aquilini, co-owners of the Vancouver Canucks. Like Farzad, their son was diagnosed with autism and they identified a void in the community for high quality sports programs that met the unique needs of children with autism. 

At CAN, Kourosh was able to receive one-to-one support from highly trained staff and dedicated volunteers in weekly soccer and ice skating programs. “It was so important that Kourosh was never alone,” Farzad explained. “He always had a CAN instructor by his side, receiving the close attention and constant communication that he needed.” 

Before long, Kourosh’s abilities on the ice progressed to the point that he could become a member of CAN’s Vancouver Orcas in October 2015. The Orcas are one of two adapted hockey teams that CAN runs for children and youth with autism. In CAN’s weekly hockey program, Kourosh not only learned the basics of passing, stickhandling and shooting, he was taught the nuances of interacting with his peers and the social elements of teamwork.  

Kourosh thrived. Week after week for two years, his confidence grew. “Kourosh was such a positive presence in the locker room – always laughing,” recalls Ryan Yao, CAN’s Manager of Strategic Sponsorships and former Program Coordinator. “He became a leader and someone that his teammates truly looked up to.” 

In April 2017, Kourosh travelled with the Orcas to Penticton for CAN’s annual hockey tournament. Playing against other adapted teams from across BC, Kourosh scored two goals in one of the tournament games and was named MVP.  

Following the tournament, Kourosh challenged his parents to make a pivotal decision. With years of experience in CAN programs at his back, he was ready to compete alongside typical peers in the North Vancouver Minor Hockey Association (NVMHA). 

This past September, Kourosh signed up for his local bantam team. To his family’s surprise, the new team was led by a coach that had previously worked with CAN. Kourosh’s new coach was able to work with the Ershads to ensure a smooth transition from CAN’s adapted setting to the less-supported environment of a minor hockey team. 

Kourosh’s new team does not provide the one-to-one support that he originally required with CAN. But thanks to the guidance that CAN has provided to Kourosh and his family with respect to the sports and rec world, he no longer requires the same level of attention to participate.  

Kourosh and his family have successfully leveraged their experience with CAN to explore additional opportunities in their community. Kourosh now has the social and athletic confidence to pursue a lifetime of physical activity and thrive. To date, he already has one goal and 11 assists with his new team in North Vancouver.  

Thanks to CAN, Kourosh is living his dream and showing no signs of slowing down. 

The Canucks Autism Network delivers over 400 sports and rec programs to over 3,200 members annually. For more information on joining, supporting or volunteering for the Canucks Autism Network, please visit canucksautism.ca. 

Treat your transformation like a start-up firm. There will be days when you want to give up. Some of your friends might stop talking to you as you embark on this journey of self-improvement, and trust me you will not miss those friends. Don’t be disappointed by bumps on the road; embrace the process and fall in love with it. It is YOU working on your own body. The only body that will stay with you until your last breath. If you fall off track, get back on it and be realistic. It’s not about winning or losing, it’s about pushing onwards. 

1. Build a Support Team 

Having a support team is always a great idea. But how do you build a support team? Surround yourself with people who have similar goals, or who have already achieved what you want to achieve. If you are too shy to make new friends, use your phone and follow people on Instagram and Facebook. Reap benefits from new technology. Do not let others’ thoughts deviate you from your target. Many older people in the South Asian culture have a tendency to think chubby people look good and well, and lean people look gaunt and sick. Do not listen to them and instead continue to head towards your target. 

1. Set Your Goals 

Set clear short-term and long-term goals. A short-term goal could be a monthly goal, whereas a long-term goal is a weight target you want to reach. For example, a short-term goal is to lose 6-10 lbs in 1 month, and a long-term goal is to lose 60-100 lbs in a year. Make sure to have realistic, specific, and measurable goals. For example, don’t say you’re going to give up eating aloo paronta, when it’s what you look forward to every Sunday afternoon. Instead, limit that meal to once a month – or change the ingredients to make it healthier. Change one variable at a time. Start with working out three times per week and once you are consistent, then it will be time to work on your diet. Take time to celebrate small success and pause for a moment to cherish that success. 

1. Eat Right Food  

Make sure to have a balanced diet and enough calories in every meal based on your goals, and please don’t be afraid of eating fat like cheese, butter, and dairy. Plan weekly meals ahead of time – weekends are always best. Try new healthy recipes so that you don’t get bored of eating the same food again and again. Eat a healthy snack before going to a dinner party to avoid binging on pakore and samose as appetizers. Give friends and relatives strict instructions to bring fruits and nuts instead of laddoo (Indian sweets) on festive occasions. Avoid fat free and sugar replacement products. Have a cheat MEAL not a cheat day to celebrate your weekly hard work. 

1. Invest in Yourself 

Starting this year, put money aside for your health every month. If achieving your health resolution requires you to join a gym – do it! Join that Pilates class you’ve been intrigued about, or go with friends to a Bhangra workout class. Do it now rather than later. If your budget allows, hire a personal trainer so that you know you are on track and doing the right exercises. This makes you accountable to someone. Health should be first on your priority list. Money to upgrade your car or to get a new kitchen can wait. Let this year be about your investment in your health and wellness. 

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The Fitness Funk – Stay Fit Stand Strong 

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