healthguru - diwali issue 2011

SPROUT’s HEALTH MAGAZINE FOR THE SOUTH ASIAN COMMUNITY

Save the whey!page 5

Sweet Jowar Laddus and spiced lemonade recipe

inside!

Indian Festivalsand our healthpage 9

Spices and Health benefits

DIWALI ISSUE 2011

Alternative Physical Activitypage 3

How good are your fundas about health

The Miracle in GREEN TEA

free!IDLI - DOSA - DHOKLASTheres something about these fermented foods

How SPROUT helped me and my family

HEALTH

Join SPROUT andLearn 2 B Green

this summer

Contents

In this edition, we will be looking at key types of foods associated with boosting the immune system, of which some feature ubiquitously in the Indian diet. Starting with Aditee Naik’s article about fermented foods such as dahi, idli, dosas to the more oriental sources like soy products (soy sauce, miso, tempeh) to pickled vegetables (kimchi, sauerkraut) we learn, the positive impact made by friendly bacteria in our gut and thus our ‘inner ecosystem’ .

Another precious food or should I say liquid is whey (i.e that which remains after curdling milk); as Naena Chhina tells us, all Indian homes ensure it is not thrown away but used in the preparation of dhals and rice. Rich in beta-glucans and immunoglobulins it helps one fi ght off colds and fl u supporting the body’s natural detoxifi cation process.

While the article on green tea provides us with an insight into its immune enhancing properties as a result of its antioxidant richness.

Last but not the least, Pratima Nand empowers us about our Indian Spice rack and why we should elevate these aromatic herbs to level of ‘medicine’. All in all, we learn from Richard Poh’s article that your fi rst line of defense is to choose a healthy lifestyle. Following general good-health guidelines is the single best step you can take toward keeping your immune system strong and healthy.

Happy reading,

Parul Dube

Editor speak

DISCLAIMER: All content within HealthGuru and SPROUT's website is provided for general information and educational use only, and should not be treated as a substitute for the medical advice of your own doctor or any other health care professional.

HealthGuru is not responsible or liable for any diagnosis made by a user based on the content of the magazine or website.

No action should be taken based solely on the contents of HealthGuru magazine. HealthGuru is not liable for the contents of any external internet sites listed. Always consult your doctor if you're in any way concerned about your health. The information in this magazine should not be used as a substitute for the care and advice of your Doctor.

PUBLISHED BY:SPROUTPO Box 200052, Papatoetoe, Auckland..............................................................................................................................................CONTENT EDITOR: Parul DubeMANAGING EDITOR: Ram LingamMAGAZINE DESIGN & LAYOUT: Prachi Shah..............................................................................................................................................To Advertise in HealthGuru contact: Munish Bhatt on 022-0686474Online Magazine pubished by Crescent Technologies..................................................................................................................................................

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Images Courtesy of Getty Images.

2 healthguru diwali issue

If you have any suggestions or queries, please email the editor at [email protected]

free!SPROUT wishes you a very Happy Diwali!

Editor Speak

DIWALI ACTIVE - Alternative Physical Activity to improve Immunity

FEATURE - Spices and Health benefi ts

DIWALI TIPS - Save the Whey

DIWALI REJUVINATION - The Miracle in Green Tea

FEATURE - IDLI DOSA DHOKLA - Theres something about these femented foods

FEATURE - How SPROUT helped my and my family

DIWALI HEALTH - Indian Festivals and our Health

Recipes

HEALTH BASICS - How good are your fundas about health?

HEART HEALTH

DIWALI GROWTH - Join SPROUT and Learn 2 B Green this summer

Almost FREE Physical Activity Events

Diwali active

Improving the immune system is not a complex task. It is a balancing act. A healthy diet, water intake, moderate level of physical activity, personal hygiene and rest are the major contributors to keeping you healthy.

There is no one exercise that provides the remedy for a stronger immune system. But carrying out exercise on a regular basis getting enough of rest and eating the right foods will help you maintain a healthy immune system. Exercise releases a chemical “Dopamine” in you body that acts like a natural pain killer for your body. This gives you the sense of “feeling good”.

If you have not tried yoga this would be a good time to start. There are different types of yoga to suite different people. Yoga helps in concentration, breath control, posture, fl exibility, strength, meditation and stress. What is great about yoga is, you do not need to be fi t or very fl exible you can start at your own pace. Try it at least three times a week for a month and you are sure to see some benefi ts in your life.

Alternative Physical Activity to improve Immunity

SASHA D’SILVA Green Prescription Coordinator

Doing more exercise regularly will have a positive effect on your life as well as the way you think.

““

Carry out physical activity after work; it will help provide an easy way to vent out your work stress. Stress is another reason why we fall sick. We cannot run away from stress but we can surely learn to manage it. Brisk walk to your car, taking your kids to the park, attending community exercise classes will help you shift your focus from work to yourself.

If you are doing vigorous exercise on a regular basis but do not rest your body you can result in fatigue. Ensure you get enough sleep and a break from exercise to keep your body functioning at its peak. Also fuelling your system with healthy foods will help your body get the right nutrients to recover from fatigue.

Lastly fl uids, we need to drink water to fl ush out toxins from our body. We need to drink at least 6- 8 cups of water (preferably) or fl uids each day to keep our bodies functioning properly.

Thirty minutes a day will help you to have more energy, feel relaxed, able to deal with stress, keep bones and muscles strong and joints fl exible. Sleep better, maintain healthy weight, improve cholesterol and blood sugar levels and reduce the risks of obesity, heart disease, diabetes, strokes and some types of cancers (Source: Ministry of Health website).

diwali issue healthguru 3

It is amazing how nature provides for our health with herbs in the original diet; of which I would like to especially elaborate on the health benefits of the spice box used in our everyday Indian cooking. As you all know, the spice list is endless, thus I have chosen just the general common ones discussed in the same order as that of the cooking process.

PRATIMA NAND

and healthbenefits

Feature

Adrak (Ginger) Ginger is packed with many active compounds, including gingerols, zingibain, bisabolenel, oleoresins, zingiberole, just to list a few. It’s many proven uses: naturally treat nausea from morning sickness, treat nausea related to motion sickness (found to be more effective than Dramamine, without the side-effects), anti-inflammatory properties help ease muscle and joint pain. It also has a diaphoretic property (causes sweating) and so is used to cleanse and detoxify the body, stimulate circulation, and ease bronchitis and congestion.

Laissun (Garlic) Closely related to the onion, it has a powerful pungent or hot flavor when raw, which mellows when it is cooked. Bulbs, whose segments are usually called “cloves” are the part of the plant most commonly eaten. Garlic is used as a condiment and as flavoring in gravies, sauces, soups, stews, pickles, salads, salad dressing and breads. Garlic pickles and freshly ground garlic chutneys are popular side dishes for rice, snacks and chappathis. Garlic powder is made from ground dehydrated cloves and is used widely as a substitute for fresh garlic. Garlic helps to purify the blood and lower blood pressure. It is considered as a cure for heart ailments.

Haldi (Turmeric) Often called the “King of Spices” turmeric is an essential ingredient to the mix of spices known by most of us as curry. Its primary antioxidant, curcumin, is an essential ingredient in liver detox and is also a natural arthritis treatment for its anti-inflammatory effects. The latest scientific studies are showing that turmeric may also be a promising diet aid that may fight belly fat by inhibiting the growth of fat cells.

Garam Masala (Hot Spice) Garam masala is a mixture of dry spices used in many Indian dishes. Literally, “masala” refers to spice and “garam” refers to heat. So, garam masala can be translated as “hot spice”. The typical garam masala consists of cardamom, cinnamon, coriander, cumin and black pepper. Bay leaves and nutmeg are also sometimes added. This masala has the combined health benefits of each of its ingredients.

Dhanya (Coriander) The seeds of the cilantro plant, coriander contains antioxidants that help keep animal fats from becoming rancid, and other compounds with antibacterial qualities. It also helps soothe the stomach and relieve bloating. It also has anti-inflammatory properties and coriander oil is a natural remedy for arthritis relief.

Saunf (Fennel Seed) Not only loaded with powerful antioxidants fennel also contains fiber, folate, potassium, and vitamin C. It is believed to boost the immune system, reduce blood pressure, and aid in detoxification of the body. It contains compounds that help relieve smooth muscle spasms, which in effect, helps ease abdominal cramping and spasms. Fennel is also a mild appetite suppressant.

There you go, your spice rack is more like your home pharmacy, so look no further and spice your health up with natures treats!


SPICES Hing (Asafoetida) It is a resin taken from a plant from the parsley family. It is a distinctive and pungent spice. It is most commonly found in powdered form. When cooked, it has a truffle-like flavor and a roasted garlic aroma. It is used mainly for its digestive properties, especially in the cooking of beans and lentils, as it is reputed to have antiflatulence properties. It can be added to flavor fish and vegetable dishes. A pinch of it can be fried in hot oil before the rest of the ingredients are cooked.

Jeera (Cumin) As a traditional herbal remedy its uses include: diuretic (helps the body shed water), relieve diarrhea and bowel spasms, relieve morning sickness, and ease carpal tunnel syndrome.

Rai (Mustard Seeds) Mustard seed benefits include anti-cancer and anti- inflammatory properties. Being a great source of selenium and magnesium, mustard seeds can decrease inflammation and reduce the symptoms of such diseases as rheumatoid arthritis or asthma. The seeds also contain isothiocyanates, known for their anti-cancer effects. Other useful elements and nutrients which can be found in mustard seeds and mustard greens are calcium, iron, manganese, phosphorus, zinc, niacin, dietary fiber and very valuable omega 3 fatty acids, which can lower cholesterol levels and protect us from having heart disease.

Elaichi (Cardamom) This versatile spice is included in a wide range of dishes, from Indian curries to desserts and teas. It’s believed to counteract stomach acidity, stimulate appetite, ease nausea, cure bad breath, and relieve gas and bloating. Referred to as the “Queen of All Spices” it contains potent antioxidants and is often included in liver detox. Cardamom has also been used as both an aphrodisiac and to fight obesity. Yet more research needs to be done on how well it may aid weight loss.

Dalchini (Cinnamon) This spice is a rich source of antioxidants, has anti- inflammatory properties, eases digestion, and may even reduce blood sugar and cholesterol levels. It also helps stimulate blood flow and is a herbal remedy for poor circulation.

Laung (Cloves) The active compounds in clove lend it anti-bacterial and anti-fungal properties. It also has anti-inflammatory effects and has been studied for use in aiding detoxification from environmental pollutants.

Methi (Fenugreek) Like many of the other herbs and spices used in Indian cooking, the ground seeds of fenugreek have anti-inflammatory properties and aid digestion. Fenugreekine, a chemical found in these seeds, is also believed to reduce blood sugar levels and has been used as natural supplement for use with insulin. Fenugreek is also a potent expectorant, and is used for natural remedies to ease congestion, allergies, and bronchitis.

Diwali tipsNAENA CHHIMARegistered Nurse

Save the Whey!


Whey protein is an excellent choice for individuals of all ages. It is a soluble protein, easy to digest and is effi ciently absorbed into the body. It is often referred to as a “fast” protein for its ability to quickly provide nourishment to muscles. It provides a number of benefi ts in areas including sports nutrition, weight management, immune support, bone health, and general wellness. New information on the health benefi ts of whey protein continues to become available as researchers discover new applications for both whey protein and its unique individual protein components.

Traditionally whey was a by-product with a negative value from the cheese production, it used to get thrown away. However, as more research was done, whey was found to be a rich source of beta-glucans, immunglobulins while being low in fat and carbohydrate. Now high value-added whey is used in a variety of food industries, ranging from infant formulas, protein bars to medical foods, as it has excellent nutritional properties.

As a child I remember living in India for a few years, in a village in the State of Gujarat. I was fascinated with my aunt at home churning butter. There would be 2 of them rhythmically churning the butter. A large wooden urn with the curdled milk, a long wooden mixing paddle strings attached on either side. Rhythmically the 2 women would churn the curdled milk until the solid fat particles separated. The fat solids (butter) would be taken out and the remains would be whey.

The whey was sold to the poorer people, it can be used to make chapattis (leavened Indian bread), in soups, or to cook vegetables, many just drink with salt and cumin added to it. It is quite a refreshing drink after meals. This story goes back 55 years ago and I have been back to India a few times since and in the villages they are still churning butter /ghee, the same way. Especially in homes where people have surplus cow or buffalo milk to make butter.

I use the whey that is drained from yoghurt at home, in making rice, dhals, bread, soups and curries. A word of caution, when adding whey to a grain or bean based meals, add it only at the end or near the end of cooking time, or else it will take longer for the beans and grains to cook!

I hope you all will be saving the whey from drained curdled milk, or yoghurt to use in cooking for extra value added protein.

Whey is the liquid by-product when milk is curdled in the curd-cheese making process or from yoghurt when it is allowed to drain in a cheese cloth.

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Diwali rejuvination PARUL DUBENZ Registered Nutritionist

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What’s so great about GREEN TEA?Growing up in India, I was never really exposed to green tea. It was

only during those ‘Chinese’ dinners that the whole family used to go

to, that green tea or should I say Chinese tea used to present itself.

Moreover, just the presentation style of the tea, in a cute kettle

and tiny tumblers given to us to drink from used to make me drink

oodles and oodles of it, most of the time to the frustration of my

dad, who would wonder if I’d eat any dinner at all, or just keep

drinking tea! Anyways, now being based in New Zealand, I do

reach out for green tea when shopping, as it not only is refreshing

but also comes with heaps of health benefits.

The secret of green tea lies in the fact it is rich in catechin

polyphenols, particularly epigallocatechin gallate (EGCG). EGCG

is a powerful anti-oxidant: besides inhibiting the growth of cancer

cells, it kills cancer cells without harming healthy tissue. It has also

been effective in lowering LDL cholesterol levels, and inhibiting

the abnormal formation of blood clots. The latter takes on added

importance when you consider that thrombosis (the formation of

abnormal blood clots) is the leading cause of heart attacks and

stroke.

Links are being made between the effects of drinking green tea and

the “French Paradox.” For years, researchers were puzzled by the

fact that, despite consuming a diet rich in fat, the French have a

lower incidence of heart disease than Americans. The answer was

found to lie in red wine, which contains resveratrol, a polyphenol

that limits the negative effects of smoking and a fatty diet. In a 1997

study, researchers from the University of Kansas determined that

EGCG is twice as powerful as resveratrol, which may explain why

the rate of heart disease among Japanese men is quite low, even

though approximately seventy-five percent are smokers.

Why don’t other Chinese teas have similar health-giving properties?

Green, oolong, and black teas all come from the leaves of the

Camellia sinensis plant. What sets green tea apart is the way it

is processed. Green tea leaves are steamed, which prevents the

EGCG compound from being oxidized. By contrast, black and

oolong tea leaves are made from fermented leaves, which results

in the EGCG being converted into other compounds that are not

nearly as effective in preventing and fighting various diseases.

New evidence is emerging that green tea can even help dieters.

In November, 1999, the American Journal of Clinical Nutrition

published the results of a study at the University of Geneva in

Switzerland. Researchers found that men who were given a

combination of caffeine and green tea extract burned more calories

than those given only caffeine or a placebo.

Green tea can even help prevent tooth decay! Just as its bacteria-

destroying abilities can help prevent food poisoning, it can also

kill the bacteria that causes dental plaque. Meanwhile, skin

preparations containing green tea - from deodorants to creams -

are starting to appear on the market.

To date, the only negative side effect reported from drinking

green tea is insomnia due to the fact that it contains caffeine.

However, green tea contains less caffeine than coffee: there are

approximately thirty to sixty mg. of caffeine in six - eight ounces of

tea, compared to over one-hundred mg. in eight ounces of coffee.

So, why not indulge your senses in a bit of green tea? One cup a

day, would give your body that extra bit of health boost!


Feature


IDLI DOSA DHOLKA

Why do some foods like dahi, idli, dosa, dhokla, kulcha.

kimchi, sauerkraut or soya products like soya sauce, miso, tempeh,

taste so delicious? Fermenting magically transforms their original

ingredients into something more desirable.

Fermentation, pickling, brewing and culturing are one of the

oldest methods of processing food into a form that is suitable

for preservation. For example, making cheese is a good way of

preserving milk. Wine is an excellent means for preserving grapes.

Kimchi is a perfect vehicle for preserving and enhancing the

flavour of the humble cabbage. Fermentation increases the flavor,

medicinal value and nutrition of foods while being associated with

strengthening the immune system.

I’m sure all of us must have observed our mothers or grandmothers

making curds at home; warm milk was poured into a bowl

containing a small amount of previous curd culture and then kept

on the window-sill for maximum sunlight; remember? Yup so

basically, bacteria use the milk sugar (lactose) as their source of

energy to multiply, slowly converting the milk into curds. In the

process of using the milk sugar, the bacteria produce several

byproducts; one such is lactic acid, which actually preserves food

(because it inhibits other bacteria that cause foods to rot and

putrefy) in turn promoting beneficial bacteria needed for digestion.

That’s why most South Indians, especially those from Tamil Nadu,

have to have their ‘thayar saadam’ (curd rice) or ‘mor’ (buttermilk)

at the end of their meals, as it is believed to

aid in digestion.

Similarly the idli and dosa batter, made from rice and urad dal

mixture soaked overnight till fermentation, is a fantastic healthy

base used in the preparation of South Indian style cereals (e.g. idli,

dosa, uthampam). Rich in B complex vitamins (Folic acid and Vit

B12) and Vit K, a steaming hot idli or crispy dosa couldn’t have

been more inviting. However, it is important to bear in mind that

viable bacteria in these foods are heat sensitive and easily die on

heat exposure, pasteurization and processing. So the amount of

‘live’ bacteria we get from a cooked fermented food is lesser when

compared to a fermented dairy product.

Another metabolic byproduct of fermentation is a variety of short

chain fatty acids that are actually used as a source of fuel by

intestinal cells. The combination of keeping the intestinal cells built

up and functioning well, the increased nutrients, and inhibiting

entry of pathogenic bacteria help boost our immune system.

Moving to South East Asia, where soy products such as miso,

natto, tempeh, fermented bean curd, soy sauces, fermented soy

milk and beverages are regularly used; we learn that fermenting

soy removes trypsin inhibitors found on the coating of soy that

interfere with the absorption of nutritive compounds; enhancing

the nutritive bioavailability and reducing the risks of certain types

of cancers; while promoting heart and bone health, and alleviating

menopausal symptoms. Fermenting or culturing soy has also been

shown to enhance the bioavailability of iron and copper rendering

these nutrients in their most beneficial forms.

Pickling has been an age old tradition, especially with regards to

cabbage; the starting material for Kimchi and Sauerkraut. It is very

high in glutamine, an amino acid that is also very beneficial to the

gut. And because it is somewhat predigested by the fermentation

process, it is usually easier to digest than unfermented cabbage.

Kimchi is well-studied for its medicinal, antimicrobial, and anti-

aging properties.

If you are sensitive to cow’s milk, be cautious of foods such as

yogurts and kefir, because they do still contain the allergenic milk

proteins. There are commercially available kefirs and yogurts made

from goat’s milk however. And finally, if you have low thyroid, limit

the amount of soy food such as tempeh in your diet.

Fermented foods can not only be a great source of variety in your

diet but also an important way to build your intestinal health

and immune defenses.

There’s something about these fermented foods

ADITEE NAIKFood Technologist

JOIN SPROUT!

Feature RICHARD POH

When the Editor of Healthguru requested me for my personal

success story with SPROUT (a charitable trust actively promoting

health awareness and physical activity to the South Asian community),

I was surprised. I guess it was probably because of my passion and

commitment to all it’s brands; elaborated below:

It all started when my wife, Teresa and I met her close friend,

Dipti at a birthday party in April 2010. That is how I was introduced to

BollyworX. She told us about the workout based on Bollywood music

at the New Lynn Community Centre. Initially my intention was to send

my wife to the class and to see what it is all about, but when I saw the

instructors and heard the music, I couldn’t resist joining in; and after that

class, I was basically hooked!

I now regularly attend all 3 classes, at New Lynn, Mt Roskill and

Papatoetoe. By attending these sessions, I have lost some weight

and have no doubt, become fi tter. I feel healthier and more confi dent.

Another fabulous thing about attending BollyworX classes, is that

you also get to learn about eating healthier. The Nutritionist on board

conducts regular workshops and provides us with some key nutrition

tips; ensuring that participants are empowered with knowledge on both

the physical activity and nutrition front. This has defi nitely helped me

and my family make small changes in our eating habits, guiding us to a

healthier lifestyle.

Through BollyworX, I got to know the SPROUT team better, their

motivation towards health and wellbeing, and what other projects they

run for the South Asian community. On learning about Learn 2B Green

and Run for your Heart, I got even more motivated, that I decided to

volunteer my time with these initiatives too.

With respect to Learn 2B Green, you can learn some skills and/

or share your gardening talents with the other members at the

Winstone Road Community Garden in Mt Roskill every Sun

morning from 10 am- 11am. This is important for our daily lives

as the vegetables that we buy from the shops are spread with

pesticides; harmful to our health. With your own garden, you can

be assured your vegetables are fresh and chemical free – not only

that it will save you money too.

As per Run for your Heart, it’s all about the importance of having

a healthy heart. This is an annual event held in conjunction with

the Auckland Round the Bays. Our family took part in this year’s

2011 RTB organized by SPROUT and we thoroughly enjoyed the

atmosphere. So I hope you can join us in the 2012 RTB in March

next year.

In conclusion, I encourage you, your family and friends to take

part in the many activities that are available from SPROUT.

How SPROUT helped me and my family?


SPROUT volunteer

...give it a go and you will know the difference!“ “

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Issue 3 healthguru 9 An elderly Indian Lady called 111 on her cell phone to report that her car has been broken into. She is hysterical as she explains her situation to the police: “They’ve stolen the stereo, the steering wheel, the brake pedal and even the accelerator!” she cried. The dispatcher said, “Stay calm. An officer is on the way.” A few minutes later, the officer radios in. “Disregard.” He says. “She got in the back-seat by mistake.”

HEALTH HUMOURA SHORT HISTORY OF MEDICINE:

“Doctor, I have an ear ache.”2000 BC - “Here, eat this root.”1000 BC - “That root is heathen, say this prayer.”1850 AD - “That prayer is superstition, drink this potion.”1940 AD - “That potion is snake oil, swallow this pill.”1985 AD - “That pill is ineffective, take this antibiotic.”2000 AD - “That antibiotic is artificial. Here, eat this root!”

Diwali health


The Indian community and the South Asian community go

berserk on foods during festivals. In fact, Indian festivals are also

festivals for the taste buds. There is so much food prepared and

organized that we over indulge and forget health.

RAM LINGAM

Indian Festivals and our Health Some health tips for Indian festivals like Diwali

It is said that especially during festivals like Diwali, we tend to

consume 50 percent more calories when we socialize with relatives

and friends. So it’s “the” time to be on our guard and eat sensibly

during festivals like Diwali.

As sweets and Indian festivals go hand in hand, one needs to be

careful with sweet consumption. Many a times with sugary sweets

comes milk based fats. We don’t need reminding that diabetes is one

of the biggest health risks affecting Indian community. The prevalence

of diabetes among Indians is rising alarmingly.

Also the deep fried savories are Festivals are times where we need to

be more health conscious and be more aware of r eating and with a

range of festive foods especially.

Here are some general healthy tips that I have been adopting during

Indian festivals and especially Diwali. Some of these tips are based

on sound health advice that we hear from our health advisors time

and time again, but some are general advice.

First “Control yaar… (Don’t say “Nahin Honda yaar”) because

‘control ho sakta hai yaar’. Moderation is the key to enjoying

Diwali especially with consuming sweets ad savories.

Eat Diwali stuff in little amounts.

Avoid buy cheap sweets during Diwali.

Distribute sweets as soon as possible if you get plenty of them

Go low calorie with Diwali.

If you are making sweets yourself, use low fat ingredients- like

low fat milk and other dairy products.

Use cholesterol free oil.

Just take a few sweets, may be one or two, items and eat them

slowly and gradually.

Don’t eat sweets and then drink carbonated drinks.

This is the worst combo.

Burn calories through aerobics (like BollyworX). Many other

options are available out in the community. By the way, you

can easily do BollyworX at home. To fi nd out more visit any

one of the three BollyworX classes – Mt Roskill, Papateotoe

and New Lynn. The last page of this magazine has the time and

avenue for all the three sessions.

Since we are heading towards summer, it’s a good time to get

started with a sport.

Take to walking. It’s the easiest activity. There are plenty of

bushwalks in and around Auckland that you can enjoy

with your family.

First “Control yaar… (Don’t say “Nahin Honda yaar”) because

Eat Diwali stuff in little amounts.

Avoid buy cheap sweets during Diwali.

Distribute sweets as soon as possible if you get plenty of them

Go low calorie with Diwali.

If you are making sweets yourself, use low fat ingredients- like

low fat milk and other dairy products.

Use cholesterol free oil.

Just take a few sweets, may be one or two, items and eat them

slowly and gradually.

Don’t eat sweets and then drink carbonated drinks.

This is the worst combo.

Burn calories through aerobics (like BollyworX). Many other

options are available out in the community. By the way, you

Since we are heading towards summer, it’s a good time to get

started with a sport.

Take to walking. It’s the easiest activity. There are plenty of

bushwalks in and around Auckland that you can enjoy

Recipes DEEPA ANAND

Jowar laddusA low fat - low calory Indian sweet

Jowar is gluten-free millet and has many health benefi ts. It is very nutritious and a good source of proteins and fi ber. Jowar fl our is easily available in most Indian groceries in Auckland. Google ‘Jowar’ to read more about its health benefi ts.

Preparation time: 10 minutesCooking time: 30 minutes

Ingredients (makes 10-15 laddoos)

1 cup besan (Bengal gram fl our)

2 cups jowar fl our

3/4 cup brown sugar or 1 cup sweetener

5-6 laung (cloves)

1-2 tsps elaichi (cardamom) powder

4 tsps rice-bran or vegetable oil

3/4 cup badam (almonds)

1.2.3.

4.5.6.

Method Roast half the portion of almonds in a Tava (Indian wok) and keep it aside.

Make sugar ch�sni (hot sugar syrup) by pouring 1/2 cup of water in 3/4 cup of sugar. If you have your own way of making ch�sni, please do it that way.

Remove from fl ame. Pour all the ingredients (besan, jowar, laung and elaichi powder) in the hot sugar syrup. Mix well and allow it to cool for one hour.

Now make small round balls out of the mixture. Garnish with the rest of the almonds and serve!

1.

2.

3.

4.

How easy is that!

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Free Consultation Free Social Welfare Quotes

Free Orthodontic Consultation

SOUTH AUCKLAND A & E DENTA

A-2-83 S 9 6 3 4 0 5 0 / 0 1

1 1 7 7 1 AK AUCKLAND

11 / 10 / 07

Dentists

CRAIG RODRIGUES

2 U H W S 2 2 0 0 2 4 2 7 5

started on 11/10/07 13:00:07 Cyan Magenta Yellow Black

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Phone 09 270 0200

REGULAR & EMERGENCY CAREOPEN 365 DAYS TILL LATE

South Auckland A&E Dental UnitAssociated with WHITE CROSS, 15-23 Station Rd, OTAHUHU

Free Consultation • Free Social Welfare QuotesFree Orthodontic Consultation

• Cosmetic Fillings• Root Canal Treatment• Wisdom Teeth Extraction

• Partial & Complete Dentures• Gum Treatments• Crowns & Bridges

Cosmetic FillingsRoot Canal TreatmentWisdom Teeth Extraction

Partial & Complete DenturesGum TreatmentsCrowns & Bridges

OPEN 365 DAYS TILL LATEREGULAR & EMERGENCY CARE

SOUTH AUCKLAND A & E DENTA

A-2-83 S 9 6 3 4 0 5 0 / 0 1

1 1 7 7 1 AK AUCKLAND

11 / 10 / 07

Dentists

CRAIG RODRIGUES

2 U H W S 2 2 0 0 2 4 2 7 5

started on 11/10/07 13:00:07 Cyan Magenta Yellow Black

CustomerProof

YELLOWPAGES ®

Signature of Advertiser

Customer Name

Directory

Classification

Team

Ad Size

Rep Name

Ad ID

Designation

TAG

Date PrintedCust.ID

This proof shows final advertisement layout only.It does not show final print or colour quality becauseof the different paper and printing process used.

Phone 09 270 0200

REGULAR & EMERGENCY CAREOPEN 365 DAYS TILL LATE

South Auckland A&E Dental UnitAssociated with WHITE CROSS, 15-23 Station Rd, OTAHUHU

Free Consultation • Free Social Welfare QuotesFree Orthodontic Consultation

• Cosmetic Fillings• Root Canal Treatment• Wisdom Teeth Extraction

• Partial & Complete Dentures• Gum Treatments• Crowns & Bridges

Spiced lemonade drinkCool down on a hot day with this very refreshing drink. It’s lemonade the Indian way!Tasty, refreshing and healthy.

Ingredients:

Juice of 4 lemons Raw sugar/honey to taste 2 tablespoon Jaljira or Jaljeera powder (available at all Indian groceries) Cool water – 500 ml Crushed ice (if required) Lemon slices to garnish (if required)

1.2.3.

4.5.6.

Preparation: Squeeze all lemons to remove juice Remove seeds Pour into a large jug Add all the remaining ingredients to get desired strength and sweetness Mix well Serve cool in glasses with lemon slices

1.2.3.4.

5.6.

Note: Jaljira powder generally consists of cumin, ginger, black pepper, mint, black salt, mango powder and chili or hot pepper powder.


Health basicsHow good are your fundas about health?

How many servings of fruits and vegetable do you need to eat everyday?

5

4

9

1

What are milk and milk products high in?

Selenium

Calcium

Potassium

Carbohydrates

What of the following are rich in antioxidants?

Vitamin C

Fats

Proteins

Magnesium

What works on haemoglobin on the blood?

Iron

Zinc

Iodine

Beta carotene

What are fat soluble vitamins?

Vit A, D , E ,K

Vitamin C

Vitamin B12

Vitamin Z

A.B.C.D.

A.B.C.D.

A.B.C.D.

A.B.C.D.

A.B.C.D.

What are carrots known to be rich in?

Vit A

Vit C

Vit B12

Vit K

What do fibres do?

helps to maintain a healthy digestive system

make you lazy

make you put on wright

helps in maintaining a healthy skin

What do vitamins function as?

antioxidants

enzymes

fat burner

all of the above

What does energy imbalance mean?

When food intake is equal to energy output

When food intake is more than energy output

When food intake is less than energy output

What are called as building blocks of body?

Fats

Proteins

Carbohydrates

Vitamins.

A.B.C.D.

A.B.C.D.

A.B.C.D.

A.B.C.

A.B.C.D.

How good are your fundas about health?

What of the following are rich in antioxidants?

What works on haemoglobin on the blood?

Iodine

Beta carotene

What are fat soluble vitamins?

Vit A, D , E ,K

Vitamin C

Vitamin B12

Vitamin Z

A. Vit A, D , E ,K A. Vit A, D , E ,K

B. Vitamin C B. Vitamin C

C. Vitamin B12 C. Vitamin B12

D. Vitamin ZD. Vitamin Z

Vit C

Vit B12

Vit K

What do fibres do?

helps to maintain a healthy digestive system

make you lazy

make you put on wright

helps in maintaining a healthy skin

What do vitamins function as?

antioxidants

enzymes

fat burner

all of the above

What does energy imbalance mean?

When food intake is equal to energy output

When food intake is more than energy output

When food intake is less than energy output

What are called as building blocks of body?

Fats

Proteins

Carbohydrates

Vitamins.

D. Vit KD. Vit K

A.B. make you lazy B. make you lazy

C. make you put on wright C. make you put on wright

D. helps in maintaining a healthy skinD. helps in maintaining a healthy skin

A.B. enzymes B. enzymes

C. fat burner C. fat burner

D. all of the aboveD. all of the above

A.B. When food intake is more than energy output B. When food intake is more than energy output

C. When food intake is less than energy outputC. When food intake is less than energy output

A.B. Proteins B. Proteins

C. Carbohydrates C. Carbohydrates

D. Vitamins.D. Vitamins.

Answers(1) 5 (2) calcium (3) Vitamin C (4) Iron (5) Vit A D E K (6) Vit A (7) Help maintain healthy digestive system (8) Antioxidants (9) When energy intake is more than output (10) Proteins


Heart health


A woman walked up to a little old man rocking in a chair on his porch. “I couldn’t help noticing how happy you look,” she said. “What’s your secret for a long happy life?”“I smoke three packs of cigarettes a day,” he said. “I also drink a case of whiskey a week, eat fatty foods, and never exercise.”“That’s amazing,” the woman said. “How old are you?”“Twenty-six” he said.

HEALTH HUMOUR

Three old guys are out walking.First one says, “Windy, isn’t it?”Second one says, “No, it’s Thursday!”Third one says, “So am I. Let’s go get a beer.’

Diwali growth


Our volunteers have a done a great job of preparing the vege-bed at SPROUT’s two vege patches at Winstone Community Gardens in Mt. Roskill. This involved weeding, compost-soil mixing and some tilling. Soil preparation is one of the key elements for successful organic vegetable gardening and our volunteers have quickly learnt that skill.

This summer we are growing summer vegetables like tomatoes, eggplants, bok-choi, chillies, capsicum, caulifl owers etc. Nalini our coordinator raised the saplings for these veges using organic seeds and organic seed raising mix. .

To give a little background to the ‘Learn 2 B Green’ project, during spring-time last year, SPROUT had joined hands with Wendy James for her dream project of developing a community garden in Mt. Roskill. SPROUT with its commitment to healthy living in the South Asian community is an active member of this project. This initiative is primarily a part of ‘Garden 4 Health’ project designed by CMDHB Lets Beat Diabetes in consultation with an extensive range of stakeholders.

The ‘Learn 2 B Green’ project promotes physical activity, better nutrition, is socially and culturally important, and makes economic and environmental sense. The project is already about involving the wider community to transform the “Brown” into the “Green”.

We need volunteers for this project. To each volunteer, there will a 1 square meter patch given to manage and all support will be given to ‘Learn 2 B Green’. Volunteers will learn how to grow your preferred vegetables and fl owers. Come and join us to share your energy and learn a few more things about organic gardening.

There is no age barrier; for kids and the young at heart. What is important is to have the passion for learning and growing. Is this you?

Contact Nalini Bateriwala – our ‘Learn 2 B Green’ coordinator @ 09 626566 (H) / 021 1092909 (M) to register your interest.

Join SPROUT and “Learn 2 B Green” this summer - From the SPROUT desk


SUPPORTED BY:

Health events

SPROUT’s BollyworX

New Lynn: Every Saturday Time: 11.15am to 12.15 noonWhere: New Lynn Community centre, 45 Totara Ave

Mt. Roskill: Every Wednesday Time: 6.30pm to 7.30 pmWhere: Mt Roskill War Memorial Hall, 13 May Road

Papatoetoe: Every Friday Time: 7.00pm to 8.00pm Where: Allan Brewster Recreation Centre, Tavern Lane, Papatoetoe

Dresscode for BollyworX: Sports / Gym wear with good shoesCost: Gold coin donation

MEGA BollyworX

When: Saturday 12th Nov 2011Where: Halsey Drive School Hall, Lynfi eldTime: 6.00pm - 8.30pmCost: $5 (Early-bird)Contact: [email protected]

‘Learn to Be Green’ in Mt. Roskill

When: Every Sunday from 9.00am to 10.00amWhere: 63 Winstone Road Garden, Mt RoskillContact: Nalini (09) 6265666

Waiheke Island Walking Festival Auckland

When: 29 October 2011 – 6 November 2011Where: Matiatia Wharf, Ocean View Road, Waiheke IslandAll AgesAdmission: Freewww.waihekewalkingfestival.org

Art of Living - Yoga & Mediation

New Lynn Every Monday Time: 6.30pm to 7.30pmWhere: NewLynn Community Centre, 45 Totara AvenueContact: Nonita on (09) 6275181

Papatoetoe: Every ThursdayTime: 6.30pm-7.45pmWhere: Kadampa Buddhist Temple, 205 Great South RoadContact: Neelu on (09) 5762202

Zumba

When: Sunday - 4.00pm to 5.00pm & Tuesday - 6.00pm to 7.00pmWhere: Catholic Church, 292 Richardson Rd, Blockhouse BayRestrictions: All AgesAdmission: Gold coin donation

Females Only Night Swim

When: Every Sunday 7.00pm to 8.30pm Where: Papatoetoe Centennial Pools, Sutton Crescent, Papatoetoe Cost: $2.00 per person (Spectators and girls under age of 10 are free)

Diverse Communities Sports Pilot Programme

When: Every Sunday 5.00pm to 7.00pm(Fitness centre, Zumba, Bollywood dance, Badminton and Indoor Soccer)Where: Lynfi eld Recreation CentreRestrictions: 12+ girls and women from diverse communityAdmission: Free

Almost FREE physical activity events in Auckland

PROUDLY FUNDED BY:

healthguru - diwali issue 2011

Documents

sprouts health magazine

online magazine

healthguru contact

health care professional

general goodhealth guidelines

indian festivalsand

indian homes

indian diet