PANCHADIK May 2017 , Spring Issue
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PANCHADIK May 2017 , Spring Issue Konkani Association of California Panchadik May, 2017 2017 SPRING EDITION In This Issue From The President’s Desk Pg 2 What happened when I quit my job to travel Pg 12 Painting – My Hobby Pg 10 Vandana Pai shares her experiences South Asian Diet and Diabetes Pg 3 Subadra Perumal tells us about her paintings and travelling alone in S.E Asia. Dr. Meena Pai takes a look at the high prevalence the inspiration behind them of Diabetes among Indians and the contribution of the South Asian diet to this phenomenon. Youth Section Pg 14 • A prize winning essay from Mihika Gokarn about growing up Indian- American in the U.S. • Congrats Graduates ! Women in Technology Pg 11 Shri Gaudapadacharya Pg 6 Abirami Kamath shares her activities and Sunilkumar Bhattacharjya explores the life and teachings of the first historical involvement with the Women in Technology proponent of Advaita Vedanta. program at her workplace. Copyright © 2017 Konkani Association of California (KAOCA) All rights reserved PANCHADIK | 2017 Spring Issue 2 From the President’s Desk delectable food that was unparalleled in quantity and quality! The rest of the year is beginning to take shape – with Sports Day planned for June 17th, KAOCA Picnic on August 12th, and Diwali locked in at CET for November 11th. The success of the events to date are all because of a very effective and fun committee – I am amazed at the talent that we have within our own community to pull together events and activities time and again with great aplomb, After the hand-over in November, and with a sense of flair and fun the committee kicked off the year As we took over the reigns from that makes everything look easy. with a hike on the second Deepa and Arun Rao for leading Thank you team for your support Saturday of every month to the KAOCA 2017 committee, it and commitment and look forward nurture a sense of health while was apparent that we need to to a great rest of the year! also taking the opportunity to continue the excellent work done enjoy the beauty of the Bay area to date by our previous Regards, parks. To commemorate the love president(s) while finding the in the air during the month of opportunity to further expand our Mangala & Venugopal February, we held a Valentine’s community’s needs. Over the last Pai Social that was well attended by 5 years, it seems that the over 125+ folks in addition to a demographics of our community great Karaoke session to entertain have changed to reflect younger the crowd through the evening. FAST FACTS families, kids that are living a fine Our penultimate event for the first balance across the two cultures Upcoming Events half of the year, is of course – (and doing well if I might say so Ugadi. Thanks to the tireless work myself!), an invisible and indelible from the 2017 Committee and a June 17 – Sports Day impact on our daily lives from focus on marketing to increase the social media, and a swath of our August 12 – Picnic reach and value of KAOCA, we colleagues that are facing middle- were able to shatter records with age. I dare to say that I was in November 11 - Diwali the largest attendance to date absolute denial when I received since the inception of KAOCA for a my AARP card when turning 50, Ugadi function with 520 and handled the card like it was on attendees, entertainment that fire! started and finished on time, and Copyright © 2017 Konkani Association of California (KAOCA) All rights reserved PANCHADIK | 2017 Spring Issue 3 South Asian Diet and Diabetes By Dr. Meena Pai Types of Diabetes India is now considered the diabetes capital of the world with Diabetes approximately 7 % of the comes mainly population- about 70 million in two forms, affected by the disease. Type 1 and Type 2. Type What is diabetes? 1 is caused by Diabetes is a metabolic disorder in insufficient which the pancreas in the human production of body fails to produce insulin, or is the hormone unable to use the insulin produced insulin in an effective manner. whereas Type So why are Indians so prone? After eating, the pancreas 2 is caused by impaired production automatically releases the required as well as insulin resistance- which While research is still underway, the amount of insulin to move the means that the insulin does not risk for DM is thought to be related glucose present in our blood to our function effectively. to a combination of genetic and cells to regulate our blood sugar Some individuals may have blood lifestyle related changes. The level. Insufficient secretion of insulin glucose levels that are above normal genetic contributors among South by the pancreas results in excess but not high enough to be labeled Asians include a predisposition to glucose levels in the blood stream, as diabetes. This is called "pre- abdominal or central obesity, as resulting in diabetes, which diabetes". It is especially important well as skeletal muscles which do eventually damages various organs for these people to make lifestyle not effectively burn fat. in the body. A person with diabetes changes to change their eating has no control over her blood sugar Diabetes often tends to run in habits, to exercise frequently and to as her body either does not produce families – probably as a result of lose weight. At this stage, with enough insulin, or produces no inherited traits or common lifestyle proper care, the pre-diabetes state insulin or has cells that do not and environmental factors. At the can be turned back to normal. respond effectively to the insulin same time, the absence of diabetes Regular blood glucose tests should produced by the pancreas. This in a family is no guarantee that an be done to monitor progress. This leads to too much glucose level in individual will not get the disease. condition may progress to Type II the blood stream which eventually While people with a family history diabetes if the affected individual damages various organs in the of diabetes are at much higher risk does not make the necessary body. of developing disease compared to changes in his/her way of living. Persons suffering from diabetes those without a family history, show symptoms like fatigue, hazy several people without a family vision, excessive thirst, weight loss, history go on to develop diabetes. frequent urination and increase in A combination of a diet rich in appetite. processed carbohydrates and white rice with increasing fast foods also Copyright © 2017 Konkani Association of California (KAOCA) All rights reserved PANCHADIK | 2017 Spring Issue 4 leads to a perfect storm when 1. Total calories consumed: most butter, etc. to the rotis then combined with genetic risks. adults need 1800-2200 calories a the calories add up. day. Some need more if they are • 1 cup of cooked white rice= physically active. Our diet is primarily white rice 204 calories with 0.6 gm of 2. How these are divided between based: dosa, idli, iddiyappam, fiber appam, puttu, rice flour based major and minor meals? Three sweets. meals and two to three healthy • 1 cup of cooked brown rice= snacks. 215 calories but has 3.5 gms 3. Relative contribution from Our snacks like samosas, namkeen, of fiber. carbohydrates, protein and fats, and laddoos, jalebees, milk-based sweets the quality of each. • 1 cup of dal= about 200 are high in carbs and fats. calories These are guidelines: Snack on fruits, nuts and Assessing Risk: Carbohydrates: 40 percent from vegetables. A general serving size Indians have a different criteria for carbohydrates, including at least 20- for nuts is a handful- about 7-10 obesity compared to whites or other 35 grams of fiber. Best almonds or walnuts. ethnic groups. A body mass index carbohydrate/high-fiber sources: (BMI) of 23 or higher is considered fresh vegetables, fruits, beans and Eat Healthy overweight among South Asians whole-grain foods. Eat less of these versus 25 or greater for other ethnic carbs: white bread, white potatoes groups. In addition, an abdominal and Indian snacks. Unrefined circumference of 32 inches or carbohydrates, rich in fiber, like greater for South Asian women and brown bread, brown rice, whole 36 inches or greater for South Asian wheat flour are preferred over men is considered obese (among refined carbohydrates. other ethnic groups, obesity is Protein: 20-30 percent from protein defined as greater than 36 inches for (unless you have kidney disease). women and 40 inches for men!). Best protein sources: fish, skinless chicken or turkey, nonfat or low-fat So what can you do? dairy products, tofu and legumes All of us, whether suffering from (beans and peas). diabetes or not, need all the three Fat: 30-35 percent from fat (mostly main dietary constituents – mono- and polyunsaturated fats). carbohydrates, protein and fat. Best fat sources: olive oil, canola oil, nuts, seeds and fish. The proportion of these One way to choose fruits and other constituents and their quality varies A healthy diet for someone with high-carbohydrate foods is to check depending on whether an individual diabetes is the same as a healthy the glycemic index (GI). The GI is a is healthy or suffers from a disease diet for anyone else! ranking of foods on a scale from 1 to like diabetes. Try counting calories. Remember 100, with their score indicating how As a general rule, the key they add up fast. For example: quickly they raise blood sugar levels. components of a diet advised for a person with diabetes needs to • 1 cup of wheat flour = 400 High GI foods are absorbed faster address the following issues: calories.