Tuesday, 24 November 2015

Diabetes: Are you facing these fads?

#diabetes


No, No! I can’t take this sweet, I am Diabetic.

This a very common hearing these days.

Diabetes aka Sugar is a household name these days. You must agree with me that there is not a single brown house on the road where a Diabetic patient is not residing. But things have gone far beyond.Yesterday, my maid who is in late forty’s, had become sweaty while washing utensils in the kitchen. Although, she was illiterate but quite knowledgeable about her symptoms, instantly asked for some sweet.
When settled, we enquired about her condition, her reply left us in great awe.

“Sister! I have sugar (Diabetes) and was having low Sugar Symptoms.”    

Diabetes and Obesity are two Epidemics of the 21st century. November 14 "the World Diabetes Day” marks the birthday of Sir Frederick Banting who discovered Insulin as a Treatment of Diabetes along with Charles Best. The theme of this year (2014-2016) is “Healthy living and
Diabetes”.77% of the Diabetics come from the low and middle income countries. As Diabetes is causing a major global burden, healthy lifestyle changes are the key to prevent 70% of the cases.
There is a long running debate about the Dietary concerns among the Diabetics.As they have to be little selective about their eating habits, there is a lot of confusion among the masses about what to eat & what to avoid?

Following are some of the common questions encountered by the physicians from the Diabetics.

Question #1: Are low carbs best for Diabetics?

Myth Solved.
This is a common misconception among the people. They worry a lot about the carbs content in their meal. Remember Diabetes doesn’t mean to curb the carb completely from your diet.
The best choice is to take the complex carbohydrate which are abundant in all natural products like Fresh vegetables, Fruits, Whole Grains, Nuts. These items contain the large amount of fibre which delays the absorption of a meal from the gut preventing the after meal sugar spikes in the blood.

Question #2: Is skipping the breakfast lowers my Blood Sugar level?

Myth Solved.
A study (2013) about the people who didn’t take their Breakfast, found out that they tend to have higher levels of insulin and blood sugar after the lunch for few hours.
A healthy Breakfast (comprising of protein and healthy fats) helps stabilizing the blood sugar level and keep you full throughout the day.

Question #3: Are Artificial Sweeteners Healthy?

Myth Solved:
It is reported in Health Day that long term use of Artificial Sweeteners(Saccharine) are more likely to have higher Fasting Blood Glucose levels. 1 or 2 tabs a day is enough to keep you safe at the harbour.

Question #4: Are Sugar Free Diet are good enough to eat?

Myth Solved:
Each of us whether or not diabetic, is taken up by the storm of Diet Foods. Be it a Diet Soft Drink any Diet Sweet. The bakers at the sweet shop add a lot of Fat (ghee) in order to balance the lack of Sugar.
In a journal of Nutrition study from 2011 states that higher level of fat in the blood affects body’s ability to clear sugar from the blood as well.

Question #5: Is Tea Beneficial for Diabetics?

Myth Solved:
Yes it is! Wow! Great news but not to forget that health benefits of Tea comes From Green and Black Tea, not the Milky Brew which we commonly sips away. It is found out that Tea improves the sensitivity in type 2 Diabetes. It also lowers the risks of certain other diseases like Blood pressure, Cancer and Heart Diseases.

Questions #6: Is Bitter Gourd / Grape fruit help in decreasing the Sugar?

Myth Solved:
This concept is pretty viral here in Pakistan. People consider that Diabetes is due to high sugar and gourd (karela) has a lot of bitterness in it.So they both have a fight in the tummy and eventually the bitter gourd wins .This is Ridiculous. Bitter Gourd and other vegetables are beneficial as they contain complex Carbohydrate preventing the glucose spikes in the blood after the meal.

These are some of the many misunderstood facts about Diabetes.
Awareness and education are the key factors getting the best control of Blood glucose levels. It should be the priority of all Diabetics to be crystal clear about their Diet Plan. A registered dietitian give you the best personalized advice.

Staying physically active and indulging into healthy eating habits promises a healthy long life.

Stay healthy and Stay Aware.



Thursday, 19 November 2015

10 Tips of Safe Pilgrimage With Kids

Asalamoalikum/Good Morning

********   Note: This Blog Post First Published on  Muslimah Bloggers *********


Visiting the Holy lands of Makkah and Medina is the dream of every Muslim, but having children like Toddlers and Juniors can become a nerve wrenching and tiresome experience.

A toddler who needs constant attention and care makes the rituals difficult to perform with Heart and Soul and a little stumble can change the pilgrimage into a frightening experience as often witnessed.

Makkah, the soul satisfying

But keeping these few points in mind and few precautions before hand makes the pilgrimage safe, sound and fulfilling experience.
  1. Make the Identification Cards of every kid displaying NAME, FATHER'S NAME, HOTEL NAME and PHONE NO in bold. Kids should not forget to wear it every time they are out.
  2. Keep only the necessary luggage with you.Use the backpacks, Hand carries as they are easier to manage
  3. Ahram is not mandatory for kids but if they clad them ,be sure it is not over fitted or loose, as it will greatly irritate the child so you to. Rehearse them wearing at home. Also tell them the necessities of it. Otherwise make them clad in a simple and decent clothes.
  4. Medicines and liniments including AntiHistamines, Calpol, Thermometer, ORS should be kept handy in the luggage.
  5. Goggles and Moisturizing lotion should be worn whenever outside as the weather is usually hot in Arab Countries.
    Medina
  6. A Wrist Band or a Chest Jacket must be tied between the mother and the kids at the time of prayers as it is usually the time when the kids get misplaced.
  7. Avoid going to rush area with the kids as this will imbalance you and can result in a fall.
  8. A Handy Bag with Extra baby Food, Baby Wipes, Diapers, Nappy rash cream, Clothes, Mosquito repellent lotion should be kept every time.
  9. Be Calm and Hassle free, Kids usually take a lot of time doing little things. Rotate turns with your hubby while performing rituals like TAWAAF and SA EEE or you can take a wheelchair to let the kids sit on them.
  10. Always mention a POINT i.e a Meeting Place before entering a prayer hall in case anyone get lost can easily located.
  11. .
Wishing all Safe and Fulfilling journey.




Sunday, 15 November 2015

10 Healthy Winter Snacks

Wow! The Winter is just about to open its wonders now.

Winter hit our lives with various delicious delicacies. Mouthwatering sweet treats like Carrot Halwa, Dry fruits Panjeeri( Suji Mix ), Chanay ki Dall ka Halwa(Gram lentil Fudge) are in demand.They tickle and test the taste buds of every weight watcher.

Delicious Halwas

Are they healthy enough to be indulged? Or they are just packing us with some extra pounds and bulging fat pockets which are than to be worked upon when the Sun shines bright and the Clouds part. Isn’t it? This is what happens with most of us when we mindlessly immerse ourselves in various high sugar and high fat treats of winter.

I know, winter is the motivational killer. Our desire to remain healthy drops with the temperature outside. Nobody wants to leave the coziness of the warm blanket just to go for peeling some pomegranate or to show of some creativity with the veggies when a large variety of snacks are available on the bed side to munch on. Not only the unhealthy food choices are easy but they also tantalize our taste buds and make us asking for more due to their high sugar & salt content, finally leading to difficulty in putting on the old clothes.

Facts about Snacks:

Snacking is often a misunderstood term. Most of us experience pangs of guilt on hearing this word and reminds us of the shops with various frying items are prepared amidst of all unhealthy and untidy surroundings.But is not true at all. Here are some snacking Do’s & Don’ts.


Snacking Do’s



Snacking Don’ts



  1. Many experts suggest to have many smaller meals as snacks to get better control of weight .
  2. Limit yourself to a single serving.
  3. The key to have healthy snack is to plan ahead.
  4. Keep the fiber loaded food in sight. This will help to prevent binge on unhealthy food.
  5. Be consistent. Don’t get bored .Stick to it.


  1. Mind it, Snack doesn’t serve to replace the meal.
  2. Snacking is not Grazing i.e mindless eating
  3. Avoid processed food, artificial color, flavors, highly refined foods.
  4. Avoid Simple carbs like breads, pastries, as they can rapidly converted into Glucose causing a spike in the blood sugar levels.


Winter Healthy Options:

Now comes the favorite part, What are the healthy Winter choices available that will makes waves in the heart ? & also not adding a coat of extra fatty layer, keeping you Skinny and Shining.

#health in a tray


1. Warm Milk and Honey:
Nothing can be more healthy and nutritious than the warm glass of Milk with honey and sprinkled cinnamon in a cold chilly morning. You can feel the warmth pouring inside you with every sip of it. Go and cherish the best moments of life this Winter.

2. Soups:
Soups of different varieties are one of the wonderful options in cold season.
They are easy to prepare and can be enjoyed by the whole family. It also protects you from the respiratory ailments associated with the chilly season.

3. Boiled Eggs
For the egg eating chaps, just boiling an egg for the snack is a rapid treat which not only provide extra protein but also curb the hunger pangs for a while.

4. Chickpeas:
Roasted and Baked Chick peas with the right spices(salt chilli, cumin) are the perfect alternative to the crispy chips and crackers.

5. Vegetables And Fruits:
Nothing can make us negate the health benefits of Fresh Fruits and Vegetables. They are loaded with Essential nutrients like Minerals , Vitamins, Anti- oxidants, Fiber, Right kind of sugars. Nature has provided us with a lot of variety to choose from. A fresh colorful bowl of diced Apples, boiled carrot Sticks, Celery, turnips, kiwis can be more appealing than anything else. You can have a lot of fun by just adding a little creativity to it and enjoy.


Delicious Dry Fruits

6. Dry Fruits:
Dry fruits are the true feast of winter. They provide us with the right mount of fuel needed as they are loaded with Good Fats. They are opted as a great Snack for their property to provide warmth to the body.

7. Corns:
Just air pop your corns or toss with the tea spoon of sesame oil and a pinch of salt. They are good for the midafternoon crash to the refrigerator.

8. Oat Meal:
Steaming and nutritious bowl of Oatmeal sprinkled with Chocolate Chips are the quick, perfect snack for any time of the day. You can read more about it Give your Breakfast a Boost!

9. Seeds:
Roasted Pumpkin & Sesame seeds are the renowned snacks in freezing temperatures. Sesame seeds are known to possess anticancer properties whereas Pumpkin seeds are best to knockout the mood swings associated with chilled winter.

Super Food
10. Beans:
Beans are truly the wonder food. They are not only the Meat Substitute but also known to provide protection against various chronic ailments like Diabetes, Heart diseases.

Snacking is actually immersing into the fresh colorful  food which will not only boost your overall health but also contribute to keep all the vital organs fully functional. Snacking  is actually the missing touch that will facilitate us achieving ours weight loss goals.

Stay Healthy & Stay aware.

Monday, 9 November 2015

Listening ! An Art for Better Relationship

Asalamoalikum/Good Morning:

Last Friday, was a busy day for me. My normal household work was doubled as my maid is again on the rest, heightening my temperature. But, thanks to Almighty, things start looking better in the evening as I realized that it’s the first Friday of a month and which is marked by a family dinner at a restaurant.

But my happiness seems to be short lived, as that evening my hubby called and shared that it was also his busy day at the office and he still needs to finish some stuff. Oh No! It means that we need to postpone our family dinner. It makes me more upset as I juggled to catch the last remains to prepare dinner in a a very short time span.

After a while, I got much surprised when my hubby appeared earlier than usual. He also looked a bit confused.....and said
“Why kids and you are not ready for the dinner?
“Dear! You said on the phone that you need to finish some office work? Didn’t you? "came my prompt reply.. "so I assume you will be late from office ?”
Ahhhh! with a sigh … he said  "Oh dear! I should have texted you as well, that we need to go early for the dinner and will finish my stuff from home later".
This reply gives me with a 1000 volt bolt and left me in a state of shock.

There was a misunderstanding between us which causes this incident and reminds me a funny video which I want to share with you:

Option 1: View Daily Motion Video



Are_You_Listening by myda-tahir

Option 2: View You Tube Video

video


Apart from fun, better communication helps individual to improve Personal and Professional credibility. Following are some tips which we can practice in our daily life:

1. Listening:

As Stephen Covey said:

"Most people do not listen with the intent to understand. Most people listen with the intent to reply."

The problem with most of us that we are not active listeners rather we try to quickly conclude it to our own thoughts leaving a big gap in our understanding and starting a chain of misunderstandings and misleading.

Ask yourself if you're truly listening to others. Sometimes, listening means staying quiet to give others a chance to talk, soaking it in, then perhaps responding if your response is needed.
A good communicator listens spectacularly well.

2. Feedback:

Never miss the opportunity to ask "Is that you are trying to convey?" or before adding another response take the time to repeat what you heard. This clarifies any doubts or queries important before moving to another point and built the trust upon you. 

3. Anger Management:

In a conversation when the response is asked we need to be responsive rather than reactive.

Anger is the most negative of all emotions. Learning to become nonreactive is a continual change. With some training and devotion, we can change our attitude.
I want to end my article with a Robin Sharma Being good quote:

At communication is like a Tennis, the more you practice, the more you get over it.

Thursday, 5 November 2015

How to cope with Arthritis? 6 Tips



My mother is a long term sufferer of Joints Disease. She has off and on painful exacerbation's due to which she walks with difficulty. As a medical student I used to see her visiting the ortho time and again for her Knee Osteoarthritis. He prescribed him a number of medicines especially the expensive once a month capsule and Vitamin D ampules. She begins praying Salah on the chair and avoid sitting on the ground for long hours. She kept telling us to have a Calcium Rich Diet and Exercise Daily. I see her coping the Knee and Back Pain constantly along with household chores so that she can rest afterwards which alleviates her pain to some degree.
Arthritis is a combination of diseases usually affecting the joints and support system of the body. Osteoarthritis is the commonest affecting the joints of Knee, Hips and Spine leading to painful activity.

Following are several ways to help the patient having less pain, great mobility and a fulfilling life.

Exercise:

When the ortho advised exercise to my mother ,
                                      “How can I exercise! my knee hurts on simple walking?”is her first reply. This is the common misconception of the patients. As we all know that exercise built up Stamina, Cardiovascular fitness and Enhances mood.  It has a miraculous effects on the joints also, if done in a proper way. It enhances joint flexibility, decreases stiffness and swelling. It is vital for circulation within the joint which promotes healing and help tone up the muscle support system of the Knee.You can also check out 5 Smart Exercises to Support Your Knees for further reading.

Weight Control:

Healthy Diet

Maintaining Ideal weight is important for the arthritis sufferers. Extra weight put stress on the joints.
                                1 pound of weight put an additional 4 pounds of pressure on knees.
Aerobic exercises  like Walking, Biking, Gardening, Raking the leaves are all low impact activities and helps to maintain good bone health. Do invest in buying a good pair of workout shoes and it benefits in the long run. Doing small household chores for yourself also helps to stay active.
You can also read

10 Easy Tips to watch your weight at home 

 Heat:

Change in Weather usually worsen the symptoms of Arthritis causing stiffness and pain in the joints. This can be overcome by applying Hot packs or Heating Pad. Taking Warm Bath before sleep helps in relieving the pain symptoms and decreases the swelling.

Massage Therapy:

Massaging the painful joint with the light hand in the morning and at bedtime with the Olive/Eucalyptus Oil is a ritual performed daily by the most joint pain sufferers,is found to be beneficial in the long run.

Vitamin D:


Vitamin D provides the building blocks i.e Calcium for the bone strength. As told my mother had also been advised Vitamin D. Women in our part of the country is deficient of vitamin D instead of the ample Sunlight available here which is the Richest source of  the Vitamin.               

Bee Venom Therapy:

It may help soothing the pain. Bee Venom Therpy(Apia Therapy) has been shown to reduce the arthritis symptoms.See Sting the pain away for more information

Hydration:

Maintaining a good Hydration is mandatory for joint mobility. Drinking plenty of fluids before and after exercise, eating a lot of fresh fruits especially Cherries, Citrus fruits helps a lot in the joint mobility.

All in all, Arthritis is a progressive debilitating disease usually controlled by the right approach in view of Medications and Lifestyle. Consult your Physio and Ortho before tracking on a new exercise program. Remember  the old saying
“if you rest you got rusted”.
Daily Adequate Physical activity helps in maintaining the joint flexibility and also strengthens the muscle support system of the body leading to healthy joints and bones.

Stay Healthy and Stay Aware.

Sunday, 1 November 2015

10 Unbelievable facts about you

Asalalmoalikum/Good Morning.

It is said that the
“The biggest miracle on Earth is the Baby born”
Yeah! That’s right.

We own one of the most sophisticated machines, Our Body.

Within our body we have the various units operating synchronously.

The chemistry lab working in harmony with the ever-changing biological phenomenon, healing and repair goes hand in hand.

All in all the whole network of brilliance woven together in a cleverest way.
Isn’t it unbelievable?

Wait the Roller Coaster ride is about to begin? Here are some lesser known facts.

  • Cells that are the basic units of our body are so small that over 200 of them could fit on a full stop.
  • A human brain cell can hold five times as much information as Wikipedia.
  • If our Wrinkly Cerebrum was unfolded , we could cover the Kitchen table with it.
  • 50%of the human DNA is similar to that of Banana.
  • It is impossible to sneeze with Eyes open.
10 Unbelievable facts about you:


  • Our Eyes are always the same size from Birth, but nose and ears never stop growing.
  • A nice size apartment with a walk-in closet, could be made if the lungs are flattened out.
  • Face Facts: Both sides of the face is not the same.
  • Our toe nails grow 4 times more slowly than finger nails.
  • For every pound of weight gain, you add 7 miles of blood vessels.

Soooo! Shouldn’t we thankful to our Creator, The Almighty that he made in the Best form.
Alhamdolillah.