Exercise: Getting and Staying Motivated
Have you ever started an exercise program, then quit? You are not alone. Many of us start exercise programs and then stop because we get bored or because the results are not showing soon enough for us.
Here are some tips to help you stay motivated to your fitness program.
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Cancer in South Asians
Tips for Lowering Your Risk
Studies have shown that South Asians have more gastrointestinal and cervical cancers compared to non-Hispanic whites, and that colon and breast cancer rates for South Asians have been rising.
Why the increase? Part of it is the typical South Asian lifestyle, which includes many of the foods and habits associated with increased cancer risk. To lower your risk of getting cancer, follow these 10 steps.
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Family Relationships and South Asian Teens
by Priya Kshirsagar, high school student, & Anjali Dixit, B.S., MPH candid
Family get-togethers are great opportunities for South Asian teens to learn more about family culture, nurture family relationships and just have fun. Family customs can provide a framework for a healthy productive life. But for some South Asian teenagers, these family customs can cause stress. Communication is a vital factor in having a strong, open parent/child relationship. It may be difficult to start talking about these issues, but talking about important issues like this can make your relationship closer and more profound. Read more about South Asian Teens and Relationships.
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Recipe: Quechua Khichdi
Serve this quinoa with curried vegetable or with roasted squash, eggplant, tomato and whole roasted garlic. Add fresh nonfat yogurt on the side to make a complete meal.
Ingredients
1 cup quinoa
1/2 cup masoor dal (decorticated lentils) Lens culinaris
2-1/2 tablespoons pinenuts
1 teaspoon extra light olive oil
2-1/2 cups water
Equipment
Pressure Cooker, 1-1/2 quart saucepan, spatula, 6-cup-capacity pressure-cooker-safe container (with lid).
Directions - Wash the masoor dal in cold water twice. Drain and set aside.
- Place the oil in the 1 ½ quart saucepan and heat the pan on low heat.
- Add the pinenuts to the oil and stir the nuts constantly until they are golden, about 2 minutes.
- Add the quinoa to the pan and stir the mixture continuously for another 2 minutes.
- Transfer the mixture to the 6-cup-capacity pressure-cooker-safe container.
- Add 1 cup of water to the saucepan, then add the washed masoor dal to the saucepan.
- Bring the dal to a simmer, then transfer the dal with the water to the container with the roasted quinoa.
- Add the remaining 1-1/2 cups of water to the container, cover it with its lid and transfer the assembly to the pressure cooker.
- Close the cooker, and heat it on high heat till it builds pressure. Cook on medium-high heat for 20 minutes after the pressure builds.
- Turn off the heat and leave the cooker on the range until the pressure comes down naturally.
- Transfer the quinoa to a serving platter and serve immediately.
Yield: 5 cups
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Prana Resource Page: PAMF’s PRANA (PRevention & AwareNess for South Asians) wellness program was developed by the South Asian Wellness Task Force, a committee of physicians, dietitians and community members led by PAMF internal medicine physician Ronesh Sinha with the assistance of PAMF researcher Latha Palaniappan. Our goal is to educate South Asian patients about risk factors, as well as habits they can develop to lead healthier lives. Drs. Sinha and Palaniappan chair the task force.
South Asian Health Concerns: South Asians are especially at risk for serious medical conditions, including cardiovascular disease and diabetes. Why are these diseases so common in South Asians? It appears to be due to a combination of genetics and lifestyle. This Web page describes the major risk factors that lead to heart disease and diabetes in South Asians, and how to combat them.
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