New light for young generation - A balanced lifestyle
1. 1
New light for young generation
ISSUE NO : 4 - JANUARY
PARENTS LOVE
Even though my mothers' English is
sometimes broken, and my father's
temper is short, they continue to live
their life to the fullest with strength and
optimism.
A BALANCED LIFE STYLE
To keep the body in good health is a duty,
otherwise we shall not be able to keep our
mind strong and clear.
MEHANDI ART... much more....
HAPPY
NEW
YEAR
INSIDE OUT
2. Editor Note
Dear Readers,
New year.. New beginning... New lifestyle... yes.. This issue we focus on healthy
lifestyle to be a better person and here we are to help you to start a better life in this
new year.
What makes us plod on year after year, day after day, moment after another? “Man
never made any material as resilient as the human spirit,” said Bern Williams.
We withstood cyclones, floods, protests, pointless shootings and murders. We
celebrated the triumph of human fortitude every time a tragedy happened. We
survived and we have lived to tell the tale.
Celebrate life in all its glory. Let this year be grander than the previous and more
fulfilling. Revel in yourself, the life you have created and the world around you.
Enough said! We leave you with a few lines from one of our all-time favourite
songs by Louis Armstrong
I see trees of green........ red roses too
I see ’em bloom..... for me and for you
And I think to myself.... what a wonderful world.
I see skies of blue..... clouds of white
Bright blessed days....dark sacred nights
And I think to myself .....what a wonderful world.
HAPPY NEW YEAR
- Alpa Bhawani
editor
New light for young generation
Mehandi art
Bhoomi Patel
Funfair photographs
Kirti bhawani
Articles written by
Alpa Bhawani l Priya Sankhla
5. 5
New light for young generation
Children begin by loving their parents;
as they grow older they judge them;
sometimes they forgive them.
I admire lots of people, but the person I
admire most are my parents. I feel blessed
to have a best thing in life. Selfless,
understanding, devoted and loving these are
words best summarize the qualities for my
parents. Although I am in short of words to
express more. It is not at all strange that the
person who I admire are my parents. Since
when I was kid, I was taken good care by
my parents. They always showed me the
right path. They taught me to walk on the
path of truth and workship and praise good
at all time, both during my happy and my
bad times.
Myparentsaremyrolemodels.Theyalways
stay positive and teach me everything they
know. Even though my mothers' English is
sometimes broken, and my father's temper
is short, they continue to live their life to the
fullest with strength and optimism.
My parents has played a very important
role in my life. They are a role model for
me. In their dictionary never contained the
word ‘ SELFISH’. It is my luck, that I have
such wonderful parents who has choosen
such a loving, caring,and supportive life
life partner for me. I am really the luckiest
person and I thank God so much for gifting
me.
Sometimes I feel don't know how I'll live
without my parents, because I realize that
they are the only people I'll always have.
Friends don't last forever, and partners
don't either. But your parents... they stick
with you from the beginning until the very
end. Even when they leave the world, their
memory and their wise lessons guide you
throughout life. The love your parents have
for you is the strongest love ever felt by
humans. And I think it would be idiotic to
say otherwise.
You've done so much for me, and I
apologize that I'm not able to give you as
much. Dad, you work for my education, for
luxuries in my life, to give me happiness.
You worked so you could give me a perfect
childhood. You carried me around on your
shoulders whenever I wanted to. You took
me out even when you were sick. When my
Mother was out of town, you became my
mother as well as my father. You cooked
me food, even though you've never done
it before in my life. You ironed my clothes
and you tucked me into bed. Even now, you
give me whatever I want with a smile on
your face.
You cry when I'm sick, Mom. You stay up
at nights and care for me, making sure I
have all the medicines I need. When I can't
be bothered to eat, you willingly feed me
yourself. I've never told you this, but I love
eating from your hands. When I come home
from school, you give me the biggest hugs.
When I'm upset, you're upset. When I'm
happy, you're happy. I know sometimes I
fight with you, scream at you and think that
you want me to be perfect... but deep down,
I know that's not true. Whatever you do, it's
for me. It's because you want to make me a
better person.
I would be always owned to you. !
Priya Sankhla
7. 7
What made you want to become a dietician?
I was always interested to learn new recipes
during my childhood and I had the desire
to be taught traditional cooking methods, I
acquired many skills from my grandmother.
My passion was always to cook healthily
so when I finished my schooling I chose to
study Food and Nutrition.
What does your work entail and how do
you define a ‘dietician’?
A Dietitian is a specialised person in
Nutrition/Dietetics who applies the art and
science of human nutrition to help people
understand the relationship between food
and health. I also help people to make
certain dietary choices to prevent and treat
illness and disease.
What is the most challenging and rewarding
thing about your job?
The most challenging part of my job is
helping my patients understand about
lifestyle modification. The most rewarding
thing is when I see the smile of success on
my patients’ faces.
In your opinion, what are some of the
healthiest foods to eat?
A balance of all foods is more important
to keep you healthy. There is no such food
in the universe which claims to be the
healthiest of all, that’s why we have a food
pyramid/food plate. Rather than stating
the healthiest food, let me explain the
healthiest diet which is receiving nutrients
from a variety of foods to satisfy all of the
nutritional needs.
Are there any popular/major diets that you
like or that you would recommend?
There are so many new and popular diets
coming up each day. A well planned diet
is all that a person needs. Each person’s
requirements are different. A well balanced
diet is planned under many such factors
like age, gender, size, metabolic rate,
activity level etc. Many of these popular
diets do not take these various factors into
consideration, which is essential before
planning a diet.I am sure you have had
lots of experience with supplements and
vitamins.
What would you say are the most common
mistakes people make when choosing and
which would you recommend?
Common mistakes that people make are
deciding their own supplements. No one
decides what antibiotic you need for your
fever. Before starting with any supplement,
you must see a GP to do a complete analysis
of your blood to see if you need any specific
vitamins. Make sure to also see a Dietitian
to do a nutritional assessment.
New light for young generation
To keep the body in good health is a duty,
otherwise we shall not be able to keep our
mind strong and clear.
8. When you’re working a stressful job, sometimes it’s
just easier to grab some junk and keep going rather
than take the time and eat healthily. Do you have any
suggestions for some ways to keep on track when
people are so busy with work?
There are many ways you can eat healthy foods, even
when you are at work. Pick a multi-grain sandwich,
low calorie cereal bars, fruits instead of cookies and
chips, nuts and dried fruit. All you need to do is plan
your daily meals, which makes life easier and keeps
you healthy.
What small change can people make that will have a
large impact on their health?
You need two oars to row a boat, rowing with one oar
is very difficult. Diet and exercise go hand in hand and
this is a very simple example on how a simple change
can make a big impact. Suppose you are a person who
has 5 tsp of sugar per day, if you take a small step of
cutting down to 1 tsp of sugar per day, this is equal to
19.9Kcal. So in a year, you are cutting down 7,263.5
Kcal which is close to 1 kilogram.
What sorts of trends have you seen change in the world
of food and diets in the past few years?
Average portion sizes have grown so much over the last
two decades. Bagels which used to be a 3" diameter
have now expanded to 6" diameters. Muffins which
used to be 1.5 ounces are now 5 ounces etc. Growing
portion sizes are changing what people think of as a
‘normal portion’ at home too. Fortunately, awareness
on diet and health has improved greatly over the years
and people are more educated about it.
I have heard that you should eat like a King at breakfast,
a Queen at lunch and a beggar at dinner.’ Is breakfast
really the most important meal of the day and at what
time should people stop eating in the evening?
The reason for this saying is mainly because your
activity starts to decline towards the evening and
energy expenditure also decreases. Breakfast is very
important and is crucial, because when you wake up,
your metabolism is slow and it doesn't speed back up
until you eat again.
What are the possible health implications that teenagers
may face if their state of obesity continues into
adulthood?
Obesity is a medical condition in which excess body
fat has accumulated to the extent that it may have
an adverse effect on health, leading to reduced life
expectancy and/ or increased health problems. An
obese child has a %68 probability of being obese as an
adult. Because of both emotional and physical reasons,
obese people resist pursuing healthcare and may be
more difficult to care for.
THE HEALTH CONSEQUENCES OF OBESITY
• Coronary heart disease
• Type 2 diabetes
• Cancer (endometrial, breast, and colon)
• Hypertension (high blood pressure)
• Dyslipidemia (high total cholesterol or high levels of triglycerides)
• Stroke
• Liver and gallbladder disease
• Sleep apnea and respiratory problems
• Osteoarthritis (degeneration of cartilage and underlying bone within a joint)
10. REWIND TIME
Are your face and body
giving away your age?
These do-it-yourself fixes
and prescription treatments
recommended from health.
com, will turn back the
clock from head to toe
and help you minimise
wrinkles, thinning hair,
and other common signs of
ageing. By Layla Crocker
Childbirth, certain
medications, and
stress can all cause
temporary hair loss,
but hormonal shifts
that happen around
menopause may
lead to permanent
thinning.
At Home: Beginning from the scalp, gently pull
a small hank of hair all the way to the tips of
the hair. If more than six hairs come out, you
have a thinning problem. Try Esuchen Hair Care
products to add body and shine. Another option
is Rogaine, which is available over the counter.
DULL, THINNING HAIR
11. 11
New light for young generation
A loss of collagen
leads to less
volume, making
veins stand out
more. Brown spots
and other signs of
sun damage begin to make their debut, too.
At Home: Apply a sunscreen daily on the
backs of your hands to prevent further sun
damage. Keep hands well-hydrated and ditch
the dark polish, pale shades look more modern
and take the focus off your hands.
Changing hormones
can make eyebrows
and lashes sparse.
Years of over-
tweezing can
damage the
eyebrow follicles,
making it harder for hairs to grow back.
At Home: Use a small-angled brush to fill
in eyebrows with soft strokes of pressed eye
shadow in a shade that matches your hair
colour. False lashes are another option, or
eyelash extensions.
A loss of
collagen and
elasticity
reduces skin
volume,
causing fine
lines and
wrinkles.
Repeated
muscle motions—laughing, squinting at
the computer screen and smoking, etch
crow's-feet around the eyes and marionette
lines near the mouth.
At Home: Prevention is the best treatment.
Try adding these basics to your skin-care
routine: antioxidants (which help fight free
radicals), sunscreen (look for an SPF of at
least 30), and retinoids.
“Turkey neck”—
as it’s charmingly
called—is what
happens when the
skin underneath
yourchinbecomes
loose and lax,
resembling a
turkey’s wattle. It can happen as a result of
ageing, weight loss or, in some cases, it can
simply be genetic.
At Home: Pamper delicate neck skin with a
moisturiser that contains peptides for collagen
production. To draw attention away from your
neck, look for tops with ruffles or prints or
wear a long necklace.
Years of punishing
your feet in ill-
fitting and high-
heeled shoes can
cause painful
bunions,
cracked heels and calluses.
At Home: Moisturise cracked heels at
bedtime. Shop for comfortable shoe brands
like Aerosoles or Cole Haan, which builds
Nike Air cushioning into dress shoes and
boots.
SPOTTED HANDS
WIMPY BROWS AND LASHES
FINE LINES AND WRINKLES
TURKEY NECK
SORE FEET
12.
13. 13
What made you want to become a dietician?
I always believed nutrition is your first medicine,
in fact, %35 of cancers are related to nutrition
and lifestyle. The right nutrition can help
lower your cholesterol, improve your blood
pressure, give your more energy, help balance
your hormones and prevent many more health
problems. I felt nutrition was a very exciting
field to study so I got my dietitian’s degree and
license from the United States and I am also
licensed in Bahrain by the Ministry of Health. I
wanted to know the best food cures for diseases
and promote healthy living with medical
nutrition therapy. Since I began consulting at
the Royal Bahrain Hospital, I have developed a
weight loss program called Fresh Start, which is
a ‘fresh start’ to healthy lifestyle, nutrition and
fitness involving blood tests and follow ups with
a dietitian, physiotherapists and a doctor. Most
Fresh Start clients lose an average of 4 to 5 kilos
per month and can lose up to 17 centimeters on
their waistline per 5kg weight loss.
What does your work entail and how do you
define a ‘dietician’?
A dietitian is a qualified professional in medical
nutrition therapy, who can help people make
healthy choices and prevent or provide therapy
for diseases such as diabetes. It is an evidence
based therapy.
What is the most challenging and rewarding
thing about your job?
The biggest challenge is finding what method
works best for each individual who wants to
lose weight. Everybody works well with a
different diet, but the results are great. The most
rewarding part is seeing people lose weight and
improve their health by lowering their blood
pressure and having better blood sugar readings
(in diabetics), seeing them have more energy and
feeling happier!
In your opinion, what are some of the healthiest
foods to eat?
Spinach and blackberries are among the top
superfoods I recommend. They are a powerhouse
of antioxidants that help repair the body from
damages of toxins and free radicals. Just one cup
of steamed spinach contains over %1000 of your
daily needs for Vitamin K, an excellent vitamin
that helps the body heal itself naturally and fight
infection. It also contains over %300 of your
daily needs for VitaminA, which is important for
protecting vision, maintaining a healthy immune
system and warding off cancer. Blackberries are
one of the healthiest foods on the planet. They
are packed with antioxidants and are also high
in Vitamin C and essential mineral manganese,
making them a top food choice for fighting off
disease, including wrinkles!
Are there any popular/major diets that you like?
The Mediterranean diet is the healthiest diet to
follow to help prevent disease, as it is rich in
healthy fats, fish, fruits, vegetables and whole
grains. However, it is important to combine good
nutrition with healthy lifestyle changes too.
I am sure you have had lots of experience with
supplements and vitamins. What are the most
common mistakes people make when choosing
them?
The most common mistake is taking too many of
the same vitamins or taking them in megadoses.
It is an unnecessary expense because excess
water soluble vitamins will be excreted out of the
body without being absorbed. Some studies even
14. show that taking an excessive amount of vitamins can
increase your risk for health problems. Also, a second
category of vitamins (called fat soluble vitamins) can
actually be stored in the body and a high intake can
cause toxicity and side effects such as headaches and
vomiting.
When you’re working a stressful job, sometimes it’s
just easier to grab some junk and keep going, rather
than to take the time and eat healthily. Do you have
any suggestions for some ways to keep on track when
people are so busy with work?
Pre-packing healthy meals can be easy too and eating
healthy doesn’t mean the food has to be an extravagant
long preparation recipe. It can be a very simple dish that
takes less than five minutes to prepare. Depending on
my client’s food preferences, I can help them make the
best food choices, in the most convenient and easiest
ways. I also advise them on the foods to choose from
when eating out.
What small change can people make that will have a
large impact on their health? Can people lose weight
just by changing their diets or do they need to exercise
too?
Drinking water is one of the best small changes they
can make. People forget to drink enough water. Water
makes up %60 of our bodies and it is essential for good
digestion, better memory and helps you lose weight.
Some people can lose weight by changing their diet
alone, while others need both diet and exercise.
What sorts of trends have you seen change in the world
of food and diets in the past few years?
Obesity is growing rapidly, especially amongst
children due to excessive caloric intake and physical
inactivity. I am seeing more people trying to make
changes to their diet to manage their weight and this
is due to an increased public awareness of the negative
health impacts of obesity and unhealthy lifestyle and
food choices. People are also starting to learn more
about organic foods because they are becoming more
concerned about the long-term possible negative effects
of chemical preservatives in food, added hormones and
antibiotics. There’s also a trend of people following fad
diets!
It has been said to ‘Eat like a King at breakfast, a Queen
at lunch and a beggar at dinner.’ Is breakfast really the
most important meal of the day?
Yes, breakfast really is an important meal of the day. It
gives you energy and studies show that individuals that
eat breakfast tend to be leaner than those who don’t.
The quote is a good one to follow. However, for some
people who wake up late, eating like a King at breakfast
might require too much food which is unnecessary
for their needs. For the evening time, a good rule of
thumb would be to stop eating at least two hours before
bedtime to allow for better digestion and to prevent
heartburn.
What are the possible health implications that teenagers
may face if their state of obesity continues into
adulthood?
It is true that obesity is becoming more prevalent
amongst children and teenagers. The problem with
this is, it may increase their likelihood for developing
diabetes type 2, high blood pressure, joint problems
and hormonal imbalances at an early age.
INDIVIDUAL’S WEIGHT MAINTENANCE PLAN
• "Weight maintenance varies among individuals. Some may need 1500 kcal and others a 2800kcal
diet.”
• Breakfast: Oatmeal topped with sliced almonds and cinnamon, and a fruit salad
• Mid-morning snack: Nature Valley Bar and one fruit yoghurt
• Lunch: Grilled chicken with steamed brown rice, served with a side salad in low fat dressing
• Mid-afternoon snack: Fresh fruit
• Dinner: Chickpeas with whole grain Bahraini bread, a fruit yoghurt and a large salad with vinegar
and olive oil dressing
20. "WISH YOU A HAPPY NEW YEAR"
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