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wellbeing
Heart Care
AUGUST-SEPTEMBER
2011
CARDIAC CARE
Dr. Patel on heart
failure management
CELEB-TALK
Minissha Lamba
on mind and body
fitness
NUTRI-TALK
Fitness with Food
YOGA
Monsoon Fitness
“Don’t fight your body type
but endeavor to make it
the best it can be.”
- Minissha Lamba
Issue 3 august-september 2011
Dr. Queenita Fernandes has been practicing
medicine with a focus on nutrition since the last
six years. She pursued her academic growth in
Medical & Regulatory Writing and is currently
associated with Medtronic as a Clinical Researcher.
CHIEF Editor
Pankaj Kumar
Honorary Editor
Dr. Queenita Fernandes
Editorial Coordinator
Bentley Verghese
T
his issue of Wellbeing Heart Care focuses on a very
serious condition called “Heart Failure”. Heart failure
is defined as a clinical syndrome. To say it simply,
“your heart is overworked and needs help from YOU”.
There are an estimated 23 million people who suffer from
heart failure worldwide. On this serious note, this issue pulls
in experts to not only help understand heart failure but also
how to manage it.
Experts Panel
Contributors
Dr. Saurin Patel
Althea Shah
head operations
Brian Parker
Design
Pravin Kumbhar
Hemant Borse
The section on food and nutrition has a twist on low-fat
desserts to keep your tastebuds satisfied and at the same
time trim your waist. Dissolving the myth that exercise is
synonymous with outdoor/gym workout, we show you how
indoor activities can burn your calories as well.
Production
Manish Jaiswal
Making good and healthy choices whether in food or
exercise makes a big difference. Replacing the morning Aloo
paratha with whole wheat cornflakes, using stairs instead of
lifts are a few of many other examples presented in this
issue. I have always believed in the power of vegetables and
Indian spices and they should be a part of our diet not just
for their flavour but for their medicinal properties. Garlic,
ginger, cinnamon, spices that every Indian mother has used
since generations, have been clinically proven today for
their medicinal properties.
Photocredits
www.photos.com
Business & Editorial enquiries
Aramuc India Ltd
5B1, Gundecha Onclave, Kherani Road,
Sakinaka, Andheri (East), Mumbai – 400 072.
Tel: 022-4292 2000
Fax: 022-6671 1267
Email: [email protected]
International Associates
American Diabetes Association
British Medical Journal Publishing Group (UK)
Massachusetts Medical Society (USA)
While we can mourn and groan about illnesses that prevent
us from travelling, this issue throws light upon how travelling
can be enjoyable and hassle-free for heart patients.
Publisher
Wellbeing is published, and printed by Deepa Kumar at
Aramuc Academic Press, 30, Udyog Vihar, Gautam Buddha Nagar,
Greater Noida, U.P.
Statements and opinions published in Wellbeing are those of the
authors and do not reflect the policy or position of the publisher.
The appearance of an advertisement is neither an Aramuc
guarantee nor endorsement of the product or service or the claims
for the product made by the advertiser.
Aramuc does not take responsibility for returning unsolicited
publication material. All disputes are subject to the exclusive
jurisdiction of competent courts and forums in Maharashtra
State only.
This magazine contains general information on health. The
information contained in this magazine is not a substitute for
medical advice or treatment by a physician or health professional.
See your doctor or health professional to discuss what’s best for you
before changing your physical activity. Wellbeing recommends
that you consult with your physician or health professional for all
questions related to your health.
Wellbeing | Heart Care | August-September, 2011 | 1
Contents
wellbeing
August-September 2011
EXercise
Cardiac Care
Heart Care
Heart Failure...
AUGUST-SEPTEMBER
2011
Heart failure
management is a
team effort. It is not
a disease, rather a
"syndrome", says
Dr. Patel.
3
MONSOON
FITNESS
8
Althea Shah looks at multiple
options to make exercising
fun during monsoons.
CARDIAC CARE
Dr. Patel on heart
failure management
CELEB-TALK
Minissha Lamba
on mind and body
fitness
nutrition
NUTRI-TALK
LOW FAT
DESSERTS
“Don’t fight your body type
but endeavor to make it
the best it can be.”
Fitness with Food
YOGA
Monsoon Fitness
Two traditional
desserts with a
low-fat twist.
- Minissha Lamba
A Healthcare Initiative from
12
Celeb fitness
time-out
Minissha Lamba
Horoscope,
let's play
Fitness with
Food
Relax, Read, Laugh & Play
Fat burning foods can
be a great way to help
weight loss in addition
to regular exercise.
“Don’t fight your body type
but endeavor to make it the
best it can be.”
Nutri-talk
16
5
for your information
Travel tips
for heart
patients
18
If you are a patient
with heart disease,
you should still be
able to enjoy travel.
Wellbeing | Heart Care | August-September, 2011 | 2
14
Cardiac Care
What is Heart Failure?
The term "Heart Failure" can be scary, and misleading. The
heart does not "fail" in the sense that it suddenly stops. It doesn't
mean that you're about to die. It means the heart is not working
as efficiently as it should. Heart "failure” occurs when the heart
muscle cannot keep up with the needs the body has for blood
flow. It is not a disease itself, but is rather a "syndrome" (a
syndrome is a collection of findings which may arise from a
number of causes). Most often, it is caused by weakening of the
heart muscle (cardiomyopathy), leaving it unable to pump
enough blood. It is termed "congestive heart failure" (commonly
referred to as "CHF") because fluids typically build up in the
body, which is then said to be congested.
What are the symptoms of Heart
Failure?
The main symptoms of CHF relate to the buildup of fluids,
which occur due to
the heart’s inability to
efficiently pump blood
forward through the
body. A substantial
amount of extra fluid
can build up without a
person noticing much
change. The fluid will
tend to collect in the
"dependant" portions
Advertisement
of the body, the feet,
and is termed "edema".
Fluid also collects in
the very fine tissues of
the
lungs,
which
increases the work of
breathing
and
decreases the ability to
get oxygen into the
"Heart Failure" occurs when
the heart muscle cannot
keep up with the needs the
body has for blood flow. It is
not a disease itself, but is
rather a "syndrome"
body. Shortness of breath with exertion will result. As more
fluid builds up, the person may find it difficult to lie down flat,
since this places parts of the lung in a more dependant position.
They may be awoken by severe shortness of breath, and need
to sit up to get their. It is sometimes difficult to tell whether
shortness of breath is due to CHF, diseases of the lung, other
diseases of the heart including blockage of the arteries, or other
conditions.
People with CHF may also experience weakness with
exertion due to the inability to increase the output of the heart.
Not everyone with one or more of these symptoms however has
heart failure!
What causes Heart Failure?
There are multiple causes to weakening of the muscle. It is
not unusual for the physician to be unable to even find a
reason. Some reasons include:
™ Previous heart attacks. When a person suffers a heart attack,
some of the heart muscle dies and is replaced by scars.
™ Long-term high blood pressure, which causes the heart
muscle to become too thick, or to "wear out" from
prolonged overwork.
™ Diseases of the heart valves, which may cause the heart to
"pump blood twice" because of leaky valves or to have to
pump extra hard against valves which don't open enough.
™ Heart defects present from birth (congenital heart disease)
Wellbeing | Heart Care | August-September, 2011 | 3
™ Excess alcohol consumption, which weakens heart muscles.
™ Most anti-arrhythmia drug agents.
™ Infections of the heart muscle, particularly viral infections.
™ Most calcium channel blockers (especially older versions
like Calan, Cardizem, Covera, Procardia, and Isoptin) if you
have systolic heart failure.
™ Inflammation of the heart muscle from past infections or
other causes.
™ Some nutritional supplements and growth hormone
™ Illicit drugs consumption
™ Diabetes is frequently associated with heart failure, but is
not usually its only cause.
™ It can occur after treatment with some chemotherapeutic
agents used to treat cancer.
™ Chronic rapid heart rates.
™ Other rare causes.
™ "Idiopathic" (which means "we don't know why"). There are
still many cases, up to 40% where we cannot identify why
the heart muscle has weakened.
prevent Heart Failure
from worsening
™ Keep your blood pressure low.
In heart failure, the release of hormones causes the blood
vessels to constrict or tighten. The heart must work hard to
pump blood through the constricted vessels. It is important
to keep your blood pressure as low as possible so that your
heart can pump effectively without extra stress.
™ Monitor your own symptoms.
™ Antacids that contain sodium (salt).
™ Decongestants (they make your heart work harder).
If you are taking any of these drugs, discuss them with your
doctor. Keep a list of your medications and bring them with you
to each of your doctor visits. Never stop taking your medications
without discussing it with your doctor. Even if you have no
symptoms, your medications help your heart pump more
effectively.
How to improve Quality of Life?
™ Eat a healthy diet.
During follow-up visits, your doctors will make sure you are
staying healthy and that your heart failure is not getting
worse. If you have questions, write them down and bring
them to your appointment. Call your doctor if you have
urgent questions. Notify all your doctors about your heart
failure, medications, and any restrictions. Also, check with
your heart doctor about any new medications prescribed by
another doctor. Keep good records and bring them with
you to each doctor visit.
Drugs to be avoided in
Heart Failure
Several different types of medications are best avoided in
those with heart failure. These include:
™ Certain painkillers called nonsteroidal anti-inflammatory
drugs (NSAIDs)
Dr. Saurin Patel has extensive research
experience in the use of adult stem cells for
ischemic heart disease and has published
in Indian and international journals. His
focus is in coronary, lower extremity and
carotid interventions and increasing public
awareness of heart disease in India.
Limit your consumption of sodium (salt) to less than 2,000
milligrams (2 grams) each day. Eat foods high in fiber and
potassium. Limit foods high in fat, cholesterol, and sugar.
Reduce total daily intake of calories to lose weight if
necessary.
™ Exercise regularly.
Check for changes in your fluid status by weighing yourself
daily and checking for swelling.
™ Schedule regular doctor appointments.
therapies.
A regular cardiovascular exercise program, prescribed by
your doctor, will improve symptoms and strength and make
you feel better. It may also decrease heart failure
progression.
™ Don't overdo it.
Plan your activities and include rest periods during the day.
Certain activities, such as pushing or pulling heavy objects,
may worsen heart failure.
™ Prevent respiratory infections.
Ask your doctor about flu and pneumonia vaccines.
™ Take your medications as prescribed.
Do not stop taking them without contacting your doctor.
™ Get emotional or psychological support if needed.
Heart failure can be difficult for your whole family. If you
have questions, ask your doctor or nurse. If you need
emotional support, social workers, psychologists, clergy,
and heart failure support groups are a phone call away. Ask
your doctor or nurse to point you in the right direction.
Heart Failure treatment is a
team effort
Heart failure management is a team effort, and you are the key
player on the team. Your heart doctor will prescribe your
medications and manage other medical problems. Other team
members, including nurses, dietitians, pharmacists, exercise
specialists, and social workers, will help you achieve success.
But it is up to you to take your medications, make dietary
changes, live a healthy lifestyle, keep your follow-up appointments and be an active member of the team.
Wellbeing | Heart Care | August-September, 2011 | 4
cover story
“Don’t fight your body type
but endeavor to make it the
best it can be.”
Minissha
Lamba
born in 1985, Minissha Lamba is a
young bollywood actress. She
holds an English honors degree
and was initially interested in
becoming a journalist. But she
eventually ended up becoming a
successful model and actress.
Some of her acclaimed movies
include Corporate, Honeymoon
Travels, Bachna Aae Haseeno,
Well done Abba and the
recently released Bheja Fry 2.
Wellbeing | Heart Care | August-September, 2011 | 5
M
inissha Lamba, born in Kashmir to a Punjabi family,
originally hails from Delhi. Since her father was in the
hospitality industry, she has traveled around the
country, but ultimately she graduated in 2004 from Miranda
House, Delhi and holds an English honors degree.
My regular diet includes a
lot of salads, soups and
vegetables. Once you have
put in hours of hard work
on your body, you
automatically don’t feel
like eating rubbish.
Like others of her ilk, she had never imagined herself
becoming an actress though she was quite interested in modeling.
In fact, she was more interested and intent on concentrating on
her academic career to become a journalist and pursue modeling
as her hobby. Lamba's early modelling work includes several
television commercials for companies such as LG, Sony, Titan
watches, Cadbury, Hajmola, Airtel, Sunsilk, among others. But
fate had something different in store for her and she eventually
ended up becoming a successful Bollywood actress. After her
first film in 2005, she never looked back and moved on signing
great roles and delivering successful performances. Some of her
acclaimed movies include Corporate, Honeymoon Travels,
Bachna Aae Haseeno, Well done Abba, Dus Kahaniyaan and
the recently released Bheja Fry 2.
In her leisure time, she loves catching up with her sleep,
going on long drives, and hanging out with her close friends.
Given below are some insights into her thoughts, her views on
mental and physical fitness, and her likes and dislikes.
What is your favorite food? How do you strike a balance
between eating your favorite food and maintaining a
perfect body?
In my view, exercise is the key. Favorite foods must be a part of
your diet but in moderation. My regular diet includes a lot of
salads, soups and vegetables. Once you have put in hours of
hard work on your body, you automatically don’t feel like eating
rubbish and undoing all that.
Any particular fitness routine that you follow? How
important is fitness and what is your fitness formula?
My personal fitness routine keeps varying depending on various
factors.
Personally,
weight training is what I
enjoy most. But these
days, I have also
included a large portion
of cardio exercises in
my daily regime.
The youngsters these
days seem to think
that they need to
starve to death to
achieve size zero.
Can you please tell
them how important
a ‘good diet’ is?
I feel size zero is an
unhealthy (impractical)
goal to aim to achieve.
Even
internationally,
Wellbeing | Heart Care | August-September, 2011 | 6
Advertisement
the healthy body type is being endorsed. My advice - Don’t fight
your body type but endeavor to make it the best and fittest it can
be.
How do you cope with stress in your daily life?
Basically, I am not someone who gets worked up or stressed out
over daily incidents. A good body massage and a hot shower are
good enough to make me forget my worries of the day and relax.
What is your average day like?
Usually I am shooting or busy with movie promotions etc, but
otherwise, time permitting, I love to workout. I also spend a
good part of the day reading scripts, sitting in on meetings etc.
Recently, shifting into a new home has kept me busy and
occupied.
According to you, how important is ‘good health’ in
shaping up the mental and physical strength of women?
Good health is the most important thing. Your body is your
vehicle for doing and achieving all that you need. If one isn’t
healthy, then no dream can be realised.
SPOT ON
I love.....
The feeling of happiness after a good workout
I hate.....
Oily food
I live for.....
Movies
I love to eat.....
Sushi
I love to drink.....
A good body massage
and a hot shower are
good enough to make
me forget my worries of
the day and relax.
Green tea
I unwind by.....
Watching TV
My health mantra.....
Eat right, exercise in balance
Wellbeing | Heart Care | August-September, 2011 | 7
FITNESS
MONSOON
ExeRcise
There are multiple exercise
options you can try, if you’re
comfortable working out
indoors. Exercise can be fun
during monsoons.
Althea Shah, GM – Operations & Fitness Expert,
Gold’s Gym India is the head of Operations and
Public Relations of Gold’s Gym. She is a fitness
expert certified in Fitness Management, Personal
Training & Group Exercise Instructor – Aerobics
and Schwin Cycle Spinning. Having been
trained at the Gold’s Gym convention in Las Vegas, USA. Althea
guides and trains staff at Gold’s Gym. Under her aegis, Gold’s
Gym Mumbai won the Best Marketing Award amongst 680
Gold’s Gyms worldwide.
Wellbeing | Heart Care | August-September, 2011 | 8
If you have little children,
then get down and get
dirty with them. Just
playing their kiddie games
will keep you on your toes.
M
onsoon is a time when the first few breezes of the rainy
weather cause indolence even to the ones who
articulately plan their work-outs. Many of us put on
extra kilos as the exercise schedule goes for a toss. One of the
main reasons behind this is that we keep our exercise schedule
on hold till the rains take a break and prefer to enjoy the indoor
environment with a cup of coffee. But it’s very essential to look
at different options to regulate the exercise to stay active and fit.
There are multiple exercise options you can try, if you’re
comfortable working out indoors. Exercise can be fun during
monsoons.
It’s raining outside and all we can think about is hot chocolate,
hot pakoras and chaats to pep up the mood. Watching your
weight may not be a priority but getting some exercise will make
you feel good about yourself. You need to activate those
endorphins–feel good hormones to fight the grey weather.
Try these out without the discomfort of stepping out of your
home
Work around the home
Do all the spring cleaning that you normally reserve for the
festival season. Do one room at a time. Reach for those difficult
corners and under that bed. Give the maids the day off. Doing
this with your spouse could turn out to be more fun than you
expected! All that bending and stretching will be enough
exercise. You will also have more time to shop in the festive
season while the others begin their cleaning!
Get down and play
If you have little children, then get down and get dirty with
them. Don’t exactly roll in the mud but just playing their kiddie
games will keep you on your toes. Believe me, it can get
exhausting. Pets will do just as well to keep you panting. Bathing
your pets will be a chore that you could look forward to.
Wellbeing | Heart Care | August-September, 2011 | 9
Just walk or run up and
down the stairs in your
building. If you do ten
rounds of this, you have
justified all that food
you have binged on.
Grab your partner and dance
Just turn on the stereo and let go. Dancing can also help keep
the blues away. No one’s watching you and you can make a fool
of yourself without being laughed at! It will encourage you to try
stuff that you normally would not give a shot at and it is a great
calorie burner.
Try indoor gardening If you have a little corner in your home that you could nurture
with love and care, try potting different flowering plants there.
Climb stairs
Just walk or run up and down the stairs in your building. If you
do ten rounds of this, you have justified all that food you have
binged on.
Work out
You don’t need to have a state-of-the-art gym. Some basic
equipment will do. If you enjoy walking, invest in a treadmill.
You can gradually increase your pace on the machine as you go
along. You could walk to the rhythm of the falling rain!
There are a few exercises you can do at home with minimum
or no equipments any time of the day. Exercise for 45 minutes
to an hour with moderate intensity for four to five days a week.
Warm up
Begin your work out with a 10-minute warm up session. Include
side stretching, jogging on the spot, skipping or jumping jacks.
Lower Body
Squats
Grab a chair and place it behind you. Standing in front of the
chair with your feet hip/shoulder width apart, bend your knees
Wellbeing | Heart Care | August-September, 2011 | 10
There are a few exercises
you can do at home with
minimum or no
equipments any time of
the day like squats,
abdomen crunches,
stretching and even yoga.
and slowly squat towards the chair. Let your butt lightly touch
the chair and slowly come back up. Do this 10-15 times Rest
for a moment then repeat. You can do this without a chair and
can hold dumbbells in both hands to add intensity.
Follow this with leg raises, both sideways and front - two sets
of 30 reps each.
Abdomen
Upper abdomen crunches
Lie on your back, raise one leg mid air, support the back of your
head with your hand and raise the head to the knee of the raised
leg. Alternate the leg and repeat
Mid abdomen crunches
Raise both legs and cross them at right angles to the body while
you lie flat on the mat. Stretch both arms and touch your toes.
Lower abdomen crunches
Lie flat on the mat looking up to the ceiling. Bend each leg, one
at a time.
Upper Body
Push-up
Begin by standing in front of the wall / kitchen counter with feet
together. Place your slightly inverted hands on top of the counter
top. With your arms a little more than shoulder width apart bend
the elbows and try and get your chest as close to the counter top
as possible then power it back up. Do these 10 times, rest for a
moment then repeat.
You can do this on the floor –on a mat on your toes, military
style. Try and get your chest as close to the mat as possible. Do
this 10 times, rest then repeat.
Stretch
Don’t forget to stretch. Pick your space and a companion. You
could even try Yoga-It will calm your mind and help burn those
calories.
Diet tips
 Be careful with street food. Eat frequent and small meals. Eat
well-cooked food.
 Wash vegetables clean of germs that you are going to use in
the salad.
 Consume lots of Vitamin C found in Amla and citrus fruits to
take your immunity
level up.
Deep fried pakoras
are yummy but
unhealthy.
Try
baked or shallow
fried snacks instead.
Banana and potato
are anti-depressants.
Try them out to beat
monsoon blues.
Stop eating mango
and
focus
on
seasonal
plums,
litchis and cherries.
And of course a
wonderful time to get a
Body Massage to relieve
those aches and pains in
the body.
Wellbeing | Heart Care | August-September, 2011 | 11
Advertisement
Oat - Carrot Kheer
This recipe uses ingredients that are high in soluble fiber
(psyllium, oats), beta carotene, potassium, calcium, etc. It is a
low cholesterol food, tasty, tempting and nutritious.
Preparation time: 10 minutes
Serves 4
Ingredients
 1 cup Rolled oats or oat bran
 3 cup skim milk or more, depending on the desired
consistency of Kheer
3 Add psyllium husk, almonds and cardamom powder and
mix.
 2 tsp Psyllium husk (Isabgol)
4 Serve warm or cold.
 1 Carrot, small, finely chopped
 10-15 almonds, skin removed, and grated
 10-15 Raisins (Kishmish)
Nutritional Information
Amount Per Serving
 1/8 tsp Cardamom powder
 Calories: 159.4
 2 tsp Sugar or to taste
 Total Fat: 3.1 g
 Cholesterol: 9.2 mg
Preparation
1 Soak rolled oats and raisins in 1.5 cup milk for 5-7 minutes.
2 Boil remaining milk in a pan with carrot for 5 minutes. Add
soaked oats and raisins of step 1 with milk and boil for 5
minutes.
 Sodium: 176.8 mg
 Total Carbs: 26.0 g
 Dietary Fiber: 2.0 g
 Protein: 8.4 g
Wellbeing | Heart Care | August-September, 2011 | 12
KULFI
Kulfi is a frozen dessert, which all of us relish but often tend to
avoid because of its high calorific value. This low fat recipe
provides substantial amounts of calcium without the fat.
Preparation Time : 40-50 mins.
refrigerator for 5 minutes and then unmould by inserting a
wooden skewer stick or a fork in the centre of the kulfi and
pulling it out.
Nutritional Information
Amount Per Serving
Serves 6

Amt - 38 gm

Energy - 99 kcal

Protein - 6.5 gm

Cholesterol - 18.2 gm

Fat - 0.0 gm

Vit A - 2.5 mcg

Vit C - 7.4 mg

Calcium
Preparation

Iron - 0.5 mg
1. Soak saffron in a little warm milk and keep aside.

F. Acid - 0.0 mcg
2. Dissolve cornflour in 1 tablespoon of milk and keep aside.

Fibre - 0.2 gm
Ingredients

1 ltr low fat milk

1 tsp cornflour

6 tsp sugar

a few saffron (kesar) strands

1/4 tsp cardamom (elaichi) powder
- 232.2 mg
3. Bring milk to a boil in a pan. Simmer over a medium flame
stirring continuously till the milk reduces to little more than
half the original quantity (approx. 600 ml.).
4. Add the cornflour solution and sugar and bring to a boil.
Simmer for 5 to 7 minutes.
5. Cool completely. Add the saffron mixture and cardamom
powder and mix well.
6. Pour into shallow containers and freeze till slushy (aprox. 3
to 4 hours).
7. Remove and blend in liquidiser to break all the ice crystals till
the mixture is smooth and creamy.
8. Pour into 6 kulfi moulds and freeze overnight until it sets.
9.To unmould, allow the moulds to remain outside the
Wellbeing | Heart Care | August-September, 2011 | 13
Nutri-talk
Fitnesswith Food
E
ating fat burning foods can be a great way to help weight
loss in addition to regular exercise. It has been proven that
certain types of foods can contribute to burning fat and can
help you stay healthy. When we digest food, our bodies have to
work hard, requiring energy. The energy is provided from the
food we eat.
For example, processed foods take little energy to digest,
they are digested quickly and therefore, get stored as fat. There
is not much nutrition in these foods and the vitamin and fibre
content is very low. E.g. - fries, burgers, processed meats and
vegetables, and many tinned foods.
The fast digestion of these kinds of foods causes a dramatic
increase in blood sugar levels. Not many calories are used to
digest this food and the digestion process makes us feel tired and
hungry in a short time.
Foods that burn fat work in the opposite way. They make the
body work harder and use more energy. Fat-burning foods are
not processed, changed, coloured or ‘re-created’ in any manner.
The more fresh and natural they are, the more they fill us up, use
more calories during digestion and provide excellent nutrition
for our body.
Our metabolism, which is the amount of energy (calories)
our body burns to maintain itself, will be also assisted by fat
burning foods. They will help flushing fat out and help use up
more energy. Foods that are high in protein and fibre are the
best kinds of food to eat if we are looking at burning fat.
WHOLEGRAINS
These are oats, barley, whole wheat- based foods, brown pasta
and rice, wholegrain cereal with no added sugar or salt, oatmeal
porridge and so on - the more unprocessed the better.
The wholegrain part is called insoluble fibre, provides bulk
and is not digested by the gut - it passes through the bowel and
“cleans up” as it goes. Insoluble fibre helps clear out fatty
deposits and is essential for bowel health. Foods containing fibre
fill us up for longer as they take longer to digest.
Wellbeing | Heart Care | August-September, 2011 | 14
SOYBEANS
Soybeans contain lecithin, which may shield cells from
accumulating fat. It will also break down fatty deposits in the
body, in addition to boosting the body’s ability to get rid of fat.
SALAD VEGETABLES
Tomatoes, cucumber, lettuce (as dark green as possible), celery,
spring onions, radishes – all contain few calories and are loaded
with vitamins, minerals and anti-cancer compounds. They flush
out your kidneys as they contain mostly water, and burn more
calories during digestion than they contain.
works like a thermogenic in your body, boosts your metabolism
and keeps your insulin levels low to maximise fat burning.
Garlic oil or the juice of garlic has a significant protective
quality to cells which help to reduce fatty deposits.
GINGER
A known vasodilator, ginger expands the blood vessels, increases
body heat and metabolism by 20%. Whether you consume it
ground, fresh or in a tea, ginger is a fat-burning beauty.
Ginger also detoxifies the body and stimulates circulation.
CITRUS FRUITS
APPLES & BERRIES
Apples contain a chemical called pectin. This chemical is found
in most berries, and fresh fruit. The pectin is in the cell walls of
most fruits, especially apples.
Pectin limits the amount of fat your cells can absorb. Pectin
has a water binding property, it absorbs watery substances, and
these watery substances in turn bombards the cells and makes it
release fat deposits. An apple a day can help keep the fat away.
CHILLIES
Foods containing chillies or cayenne pepper are considered to
be good for burning fat. Chillies contain capsaicin that helps in
increasing the metabolism. Capsaicin is a thermogenic food, so
it causes the body to burn extra calories for 20 minutes after you
eat the chillies.
CINNAMON
Research conducted by the USDA has proven that as little as a
¼ teaspoon of cinnamon added to food helps your body to
metabolize sugar 20 times faster and lower your body’s bloodsugar levels.
GARLIC
Garlic is a natural antibiotic, a bacteria destroyer and a blood sugar
regulator. Garlic also has the ability to speed up your fat-burning. It
Fat burning foods will not
work on their own. You
need to maintain a healthy
diet and exercise regularly
Citrus fruits like oranges, grapefruit, tangerines, lemons, and
limes contain high concentrations of Vitamin C (this is also called
ascorbic acid). Vitamin C has a fat burning quality.
Vitamin C reduces the effectiveness of fat. It reduces its
content and can liquefy or dilute fat. By diluting the fat, it makes
it less effective, and easier to flush out of your system. Vitamin C
also works on cholesterol deposits. Vitamin C can help burn out
the cholesterol, hence making it difficult for cholesterol deposits
to form in blood vessels.
EGGS
Eggs are super high in protein and can help you burn that
unwanted belly fat. You may have heard all the warnings about
eggs and your health. That’s because a couple of eggs may
increase the recommended daily amount of cholesterol.
However, more recent studies have shown that the dietary
cholesterol in eggs has a minimal impact on blood cholesterol.
Dietary fat is the real problem that raises your bad cholesterol
levels. Eggs contain the vitamin B12, a great supplement for
breaking down fat cells. However, if you’re still worried about
your overall cholesterol intake from eating too many eggs, you
can remove the yolk and still benefit from the high protein
contained in eggs.
Of course these fat
burning foods will not
work on their own. You
need to maintain a
healthy diet, drink
plenty of water and eat
complex carbohydrates
along with lean protein
and healthy fats. And do
not forget to exercise
Advertisement
regularly. Adding these
fat burning foods to
your diet every day will
contribute
to
your
health, weight and wellbeing. So not only can
you aim to look good
but you can feel great
too!
Wellbeing | Heart Care | August-September, 2011 | 15
Time-out
Virgo
September
Renewed energy, vigour and much enthusiasm comes to you,
equipping you with the power, prestige presence of mind to face
new challenges, avail new openings and opportunities. The
patience and tact that you have displayed in the face of adverse
circumstances in the past will be amply rewarded.
Bejan Daruwalla is a well-known astrologer &
a best-selling author and columnist. Currently
his articles are widely published and read
across India, New York, London etc. He is
available for individual astrological
consultations. He can be reached at
[email protected].
Libra
September
Huge expenses, some problems regarding health, too could
hassle you a bit. But there will be gains, success in your ventures,
progress in your plans and the building up of solid connections.
Scorpio
ARIES
September
September
Actual and professional moves are likely or atleast, renovation,
decoration, promotions, pets and dependants and trips will all
be important, rewarding and fulfilling. A bad time for business in
the sense that you may make a bad deal, get into debt or have
some underhand dealings with the wrong sort of people.
Material gains take concrete shape, as do your ambitions, wishes,
desires. Romance is in the air, and also lots of socializing,
excitement and fun times. This is a lovely and relaxing interlude
that Ganesha has given you – go ahead and enjoy it!!
Sagittarius
September
TAURUS
September
Fun and frolic, good times, entertaining and entertainment, the
luck of the draw, wins and windfalls are all there. Also, this is not
the time to disappoint either your family and loved ones or your
colleagues.
You will be back to work and achievements with a definite bang.
Your self-belief and confidence are back. All the P’s – prestige,
pelf, perks, power - come now, but not without struggle. New
projects and ventures, too, will be important.
Capricorn
September
GEMINI
September
Older relatives, parents-in-laws are in strong focus. Assets,
valuables, house and family are all demanding of attention and
also cash. Perhaps, some older people could face retirement/
redundancy or contrarily pick up new work.
A phase in which you will virtually personify both success and
advancements, every way. A truly spectacular phase, in terms of
being perhaps the most go-ahead and progressive month of
2011. All the P’s come now, in some form or other – perks and
prestige, publicity and people, pelf and power.
Aquarius
Cancer
September
September
Your luck holds, but in spheres other than finance. The C’s of
communications, contacts, contracts will be abuzz. Your peopleskills and core values will come into play. You are full of purpose,
vigour, and successful with it!
The theme this month will definitely be of relationships and be
more personal than professional. Money and finances demand
much more attention. Investments, acquisitions, buying and
selling, raising capital will all need to be dealt with carefully and
systematically.
Leo
Pisces
September
You always like to call the shots, to be decision-maker. Issues of
privilege, status, power and prestige could surface. A gentler
approach will get better results – ventures, enterprises, further
communication will happen.
September
The good and bad both come simultaneously – marriage and
break ups, love and parting, some successes and some failures.
You will have to handle all these uncertainties, paradoxes and
contradictions as best you can.
Wellbeing | Heart Care | August-September, 2011 | 16
Gags
FROM THE CLINIC
When a physician remarked on a new patient's extraordinarily
reddish complexion, he said, "High blood pressure, Doc. It
comes from my family."
Doctor : "Your mother's side or your father's?"
Patient : "Neither. It's from my wife's family."
Doctor : "Oh, come now, how could your wife's family give you
high blood pressure?"
Patient : (Sigh) "You should meet them sometime, Doc!"
A senior citizen goes in for his annual physical with his wife
tagging along behind him.
When the doctor enters the room he instructs the man, 'I will
need a urine sample, a stool sample, and a sperm sample.'
DOCTOR ADVICE
Q: How can I calculate my body/fat ratio?
A: Well, if you have a body and you have fat, your ratio is one to
one. If you have two bodies, your ratio is two to one, etc.
The man being hard of hearing, turns to his wife and shouts,
'What did he say?'
Q: What are some of the advantages of participating in a regular
exercise program?
The wife yells back at him, 'He said, give him your underwear!'
A: Can't think of a single one. My philosophy is: No Pain...Good!
Let's Play
Try to find all words on this board
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Wellbeing | Heart Care | August-September, 2011 | 17
Cucumber
Grape
Melon
Mushroom
Sweetcorn
Tomatoes
Answers in next issue
for your information
If you are a patient with heart disease,
you should still be able to enjoy travel.
Knowing your limits and what to do when
symptoms present can be lifesaving.
Wellbeing | Heart Care | August-September, 2011 | 18
H
If you have
eart disease can cause problems while on holiday, but
choosing destinations sensibly and planning carefully
can minimise the risks.
 known athlerosclerosis (clogging of the
arteries of the heart with cholesterol and
plaque), make sure that you’re in good
condition before you undergo any
physical stress associated with vacation
travel.
Patients should
 check the itinerary, try not to rush too much and avoid
climbing too many steps or other strenuous activities.
 stick to safe environments like cruise ships.
had a successful procedure to restore
blood flow to the heart (bypass surgery,
stent placements, or angioplasty), you
should wait two weeks after their
procedure before undertaking any major
travel.
 check accommodation, for instance, whether all the hotels
have lifts.
be cautious about long flights. Cabin oxygen pressure is
lower than at sea level.
 check the country's health facilities.
 follow travel advice and make sure they are fully immunised.
Illness abroad can be stressful and can destabilise heart
disease.
congestive heart failure or a history of
arrhythmias (irregular heartbeats) you can
travel as long as your condition is
controlled with medication.
 book assistance at airports, hotels or on transfers.
 make sure they have sufficient medication and a list of their
medicines.
diabetes and heart disease, it can get a
little more complicated; therefore, it is
recommended that all diabetics consult
with a cardiologist to determine their
fitness to travel.
 use wheelie cases to avoid lifting and physical exertion.
 use buggies for travel to the plane.
 wherever possible, travel by land to avoid the mild oxygen
depletion of air flight.
watch out for
 stressful situations and unaccustomed exertion.
2.Packing
 infections, since diarrhoea and vomiting can be stressful and
may exacerbate pre-existing heart disease.
Place medications in your handbags in the original packaging,
and bring enough for an extra week. Also pack a copy of your
recent medical history, a list of any food or medication allergies,
and your last electrocardiogram (ECG).
day trips, excursions or tours that are more stressful or
arduous than they seem.
3.Insurance
 high altitude, as this puts extra pressure on the heart.
 cold weather, as this is a strain on the heart and may increase
the risk of heart attack. Patients should wrap up warm and
take a hat - and avoid exerting themselves.
 hot weather, as it can cause dehydration, putting an extra
strain on the heart and circulation.
If your health insurance won't cover you abroad or doesn't
include medical evacuation (transportation to the nearest
medical facility), buy travel insurance that does. Carry your
policy number and the insurance company's phone number.
4. Getting there
1.Physician Clearance
If you have a pacemaker or implanted cardiac defibrillator (ICD),
the walk-through metal detector may sometimes interfere with
your device. The biggest worry on a long flight is deep vein
thrombosis (blood clots) in the arms, legs or pelvis. You should
get up and stretch every 60 to 90 minutes, drink plenty of water,
avoid caffeine and alcohol. These precautions are vital if you
recently had a stent implanted in one or more veins. Wearing
compression knee-high stockings can also reduce the risk of leg
blood clots.
See your physician four to six weeks before you depart. Get
specific OKs permitting whatever modes of transportation you
plan to take. Another good idea is to get written prescriptions for
generic versions of your medications in case yours get lost or
stolen.
Travel by car, bus, boat or train remove the altitude issues and
offer more options for periodic movement. In a train, you may
be able to walk in the aisle to reduce the risk of blood clots. Of
course when you are traveling by car you have the opportunity
to stop as necessary to stretch and move about.
Vacation Tips
Having a heart attack is no reason to become a recluse. Once
your medical condition is stabilized, often just a few weeks after
the event, you can travel almost anywhere. All you need to do is
plan your trip and pack with your heart's special needs in mind
so you'll stay fit on the road.
Wellbeing | Heart Care | August-September, 2011 | 19
Recommended pre-travel
checklist for people with
heart disease
 Carry an ample supply of all medications, make
sure they are labeled and placed in carry-on
baggage.
 Carry a copy of a normal electrocardiogram (ECG)
if you have an irregular heartbeat or have a
pacemaker.
 Carry contact numbers and web site addresses for
pacemaker and ICD manufacturers and local
representatives in the destination country if
traveling abroad.
Once your medical
condition is stabilized, you
can travel almost anywhere.
All you need to do is plan
your trip and pack with your
heart's special needs in mind
so you'll stay fit on the road
 Travelers over 50 years old or those under 50 with
one or more risk factors for deep venous
thrombosis (such as obesity, large varicose veins,
congestive heart failure, pregnancy, recent major
surgery, use of hormone replacement therapy, or
oral contraceptives) should wear below-the-knee
compression stockings (20 Hg-30 Hg) when
traveling on a plane for more than eight hours or
3,100 miles.
 Confirm aisle seating if at risk for deep venous
thrombosis this will allow you to enter and exit
your seat, walk around, and stretch your legs
without disrupting other passengers.
 Avoid alcoholic beverages onboard and remain
well hydrated.
 Address any new symptoms with your doctor
before traveling.
5. Destinations
If your heart condition is fairly recent, avoid vacationing in places
with temperature extremes. Depending on your condition it
might be wise to avoid high-altitude destinations or plan to arrive
at the altitude gradually to allow your body to adjust. Also,
consider your activity level and how much you can handle. You
might consider "smart heart vacations" such as walking and
cycling tours or relaxation retreats.
6. Dining
You've likely been prescribed a healthy diet that includes fruits,
vegetables and lean meats, and most countries have ethnic foods
that stick to it. Avoid fatty and processed meats, salty foods, and
rich, creamy sauces and desserts that are probably high in
saturated fat.
Finally, take a responsible approach to travel and heart disease
- remember to check with your physician before setting off on
your journey.
Wellbeing | Heart Care | August-September, 2011 | 20