A~j dy smwgm dw ih`sw bxn, Aqy mrIzW Aqy

pRvwrW dI ishq dI AgyqrI dyK Bwl iv`c mdd

krn leI quhwfw bhuq DMnvwd!

Thank you for being part of today's

important event and supporting patients and
families in proactive health management!
AweIkOn (iCON)kI hY ?
ieMtrklcrl AOnlweIn nYtvrk (iCON), pUry bI. sI. iv`c mltIklcrl Aqy &st
nySnz BweIcwirAW, mrIzW Aqy sWB sMBwl krn vwilAW dI purwxIAW bImwrIAW dI
munwsb rokQwm Aqy pRbMDn krn iv`c mdd krdIy hY [ AweIkOn (iCON) jwxkwrI Aqy
sMcwr qknwlOjI (ICT) dI vrqoN kr ky jwxkwrI dy vtWdry Aqy smwjk smrQn
duAwrw BweIcwry dy mYNbrW Aqy ishq mwhrW drimAwn sMprk Aqy BweIvwlI iv`c
vwDw krdI hY[

AweIkOn (iCON) dy audyS hn ik ientrnY~t au~qy, is`DI Aqy vY~bkwst &ormW rwhIN vI
s`iBAwcwrk p`KoN FukvIN ishq sbMDI jwxkwrI q`k phuMc iv`c vwDw kIqw jwvy[

2007 qoN, AweIkOn ny bI. sI. dy cInI Aqy pMjwbI BwSI BweIcwirAW leI ds ishq
&orm pyS kIqy hn ijhVy ienHW purwxIAW bImwrIAW au~qy kyNidRq kIqy gey: fwieibtIz,
idl dI qMdrusqI, fImYNSIAw, Aqy ijgr dy rog[hux 2010 qoN, AweIkOn (iCON) ny pUry
sUby iv`c &st nySns BweIcwirAW iv`c ivc purwxy rogW dI ^ud-sMBwl dIAW
sMBwvnwvW dI qlwS SurU kIqI hY[

What is iCON?
The interCultural Online health Network (iCON) assists multicultural and First
Nations communities, patients and caregivers across BC in optimal chronic
disease prevention and management. iCON promotes communication and
partnership between community members and health professionals through
knowledge exchange and social support through the use of information and
communication technology (ICT).
iCON’s goals are to increase access to culturally relevant health information on
the Internet.
Since 2007, iCON has delivered eleven health forums for BC’s Chinese- and
Punjabi-speaking communities that have focused on prevention and management
of the following chronic diseases: diabetes, cardiovascular health, dementia,
mental wellness and liver diseases. As of 2010, iCON has begun its exploration of
chronic disease self-management in First Nations communities across the
province.
 XU bI sI &YkltI Aw& mYfIsn, eIhY~lQ strYtjI Awi&s, v`loN
pMjwbI fwiebItIz hYlQ .Porm iv`c quhwfw suAwgq hY:
jwxo ik qusIN Aqy quhwfw pRvwr fwieibtIz dI rokQwm Aqy dyK Bwl
ikvyN kr skdy ho
27 mwrc 2011 | 1:00 vjy bwAd dupihr qoN 4:00 vjy Swm

ਏਜੰ ਡਾ
1) suAwgq

(2) fwieibtIz bwry jwx pCwx

(3) fwieibtIz dIAW pycIdgIAW dI rokQwm ho skdI hY

(4) fwieibtIz dw dvweIAW nwl ielwj

vk&w Aqy cwh pwxI; srvyKx mukMml krnw

(5) ivdyS Xwqrw: jwx qoN pihlW mrIzW nUM kI krnw cwhIdw hY, kI iljwxw
cwhIdw hy, Aqy Gr prq ky kI krnw cwhIdw hY

(6) bcpn dI fwieibtIz

(7) Awhwr sbMDI phuMc

(8) mwnsk ishq dI dyK Bwl

(9) srvyKx Aqy svwl jvwb dw smW

(10) DMnvwd Aqy AMiqm it`pxIAW

A`j dw smwgm vYb~kwst rwhIN

www.iconproject.org
„qy AOnlweIn vI is`Dw pRswrq kIqw jw irhw hY

pMjwbI BweIcwry dy ishq mwhrW dI tolI dI AgvweI iv`c, ies &orm iv`c
bwlgW Aqy b~icAW leI fwieibtIz dI rokQwm, jWc, ielwj Aqy pRbMDn bwry Aqy
mwnsk ishq AnukUl r`Kx bwry g`l bwq hovygI[

A~j dy smwgm dw ih`sw bxn, Aqy mrIzW Aqy pRvwrW dI ishq dI AgyqrI dyK Bwl iv`c
mdd krn leI quhwfw bhuq DMnvwd！
 On behalf of the UBC eHealth Strategy Office, Faculty of Medicine
Welcome to the iCON Punjabi Diabetes Forum:
Learn How You and Your Family Can Prevent and Manage Diabetes

March 27th, 2011 | 1:00PM – 4:00PM

Agenda
(1) Welcome

(2) Introducing Diabetes

(3) Diabetes Complications Can Be Prevented

(4) Pharmacological Treatment of Diabetes

Break & Snacks; Survey Completion

(5) Overseas Travelling

(6) Childhood Diabetes

(7) Nutritional Approaches

(8) Managing Mental Wellness

(9) Survey and Q&A Session

(10) Thank You and Closing Remarks

Today’s forum is also being webcast live to:

www.iconproject.org
Led by a panel of health experts in the Punjabi community, this forum focuses on
diabetes prevention, diagnosis, treatment, management and optimization of mental
wellness in children and adults.

Thank you for being part of today's important event and supporting
patients and families in proactive health management!
 ਅਸਾਡੇ ਸਸਜਤ ਮਾਹਰਾਂ ਨਾਲ ਮੁਲਾਕਾਤ
Meet Our Panel of Health Experts

fw. kYNfl ho, MD, FRCP(C)

fwierYktr, eI hY~lQ strYtjI Awi&s, X UbI sI &YkltI Aw& mYfIsn
AYsoSIeyt pRoPYsr, ifvIzn Aw& AYmrjYNsI mYfIsn
fw. kYNfl ho XUnIvristI Aw& ibRitS kolMbIAw dI &YkltI Aw& mYfIsn iv`c AYmrjYNsI
mYfIsn dy mwihr hn Aqy eI hY~lQ strYtjI Awi&s dy moFI fwierYktr vI hn[ fw. ho
kMtIinauieMg pRoPYSnl ifvYlpmYNt AYNf nOilj trWslySn (UBC CPD-KT)ivBwg dy do
ih~isAW, kwntIinauieMg pRoPYSnl ifvYlpmYNt Aqy eI hYlQ strYtjI Awi&s (eI hY~lQ),
iv~c vMfy jwx q`k, ies ivBwg dy PrvrI 2008 q~k AYsoSIeyt fIn vI rih cu~ky hn [
fw. ho, rOiel kwlj Aw& i&zISIAnz AYNf srjnz Aw& kYnf y w dI pRoPYSnl ifvYlpmYNt
kmytI dy mYNbr vI hn[ fw. ho iesy sMsQw iv~c AMqrrwStrI XUnIvristIAW dI
ieMtrpRoPYSnl eI hY~lQ stIAirMg kmytI Aqy XunweIitf nySnz imlynIAm ifvYlpmYNt golz
AYjUkySn stIAirMg kmytI dy muKI vI hn[

Dr. Kendall Ho, MD FRCP(C)

Director, eHealth Strategy Office, UBC Faculty of Medicine
Associate Professor, Division of Emergency Medicine
Dr. Kendall Ho is a practicing emergency medicine specialist and the founding Director
of the eHealth Strategy Office in the University of British Columbia Faculty Of
Medicine. Dr. Ho was the immediate past Associate Dean of the Division of Continuing
Professional Development and Knowledge Translation (UBC CPD-KT) up until February
2008, when CPD-KT was transitioned into two units: the Continuing Professional
Development (CPD) and the eHealth Strategy Office (eHealth). Dr. Ho is also a member
of the Royal College of Physicians and Surgeons of Canada’s Professional Development
Committee, and Chairs the International Universitas 21 Interprofessional eHealth
Steering Committee and the United Nations Millennium Development Goals Education
Steering Committee in the same organization.

fw. gulzwr isMG cImw, MD, FRCP(C)

mYfIkl fwierYktr, swaUQ eySIAn ifvIzn
iCON, eI hY~lQ strYtjI Awi&s
XU bI sI &YkltI Aw& mYfIsn
fw. cImw srI iv~c PYimlI pRYkits krdy hn, auh XUnIvristI Aw& ibRitS kolMbIAw iv`c
ifpwrtmYNt Aw& PYimlI pRYkits dy kilnIkl AiDAwpk vI hn Aqy aumnI fwievristI
tYlIivzn Aqy Syry pMjwb ryfIau 1550 ey A~Ym „qy lokW iv`c ishq sMbMDI jwgrUkqw ilAwaux
leIy inXimq qOr „qy pRogrwm vI krdy hn[ meI 2001 iv~c auh srI pYnorwmw irj hlky dI
pRqIinDqw krn leI bI sI dI ivDwn sBw leI vI cuxy gey sn[ ies pdvI „qy rihMidAW
auh idmwgI ishq dy Aqy bwd iv`c iemIgRySn Aqy mltIklcrl syvwvW dy rwj mMqrI v`joN
pRbMDkI kwauNsl dy mYNbr rhy[ fw. cImw mYnItobw dI ivDwn sBw iv~c vI ishq, lybr,
hwaUisMg, nyitv mwmly, KyfW Aqy sihkwrqw Aqy ^pqkwr Aqy kwrporyt mwmilAW dy mihkmy
dy Awlock v`joN pMj swl q`k mYNbr dy Ahudy „qy rhy hn[

Dr. Gulzar Cheema , MD, FRCP(C)

Medical Director, iCON – South Asian Division
eHealth Strategy Office, UBC Faculty of Medicine
Dr. Cheema has a family practice in Surrey, is a clinical instructor for the Department of
Family Practice at the University of British Columbia, and hosts a regular health
program for public awareness on OMNI Diversity Television and Sher-E-Punjab radio
station 1550AM. In May 2001, he was elected to the B.C. Legislature to represent the
riding of Surrey-Panorama Ridge. In this position he was a member of the Executive
Council as Minister of State for Mental Health and later as Minister of State for
Immigration and Multicultural Services. Dr. Cheema also held a five-year position as a
member of the Legislative Assembly in Manitoba as a critic for health, labour, housing,
native affairs, sport and co-operatives, and consumer and corporate affairs.
fw. lInw jYn, MD, FRCP(C), FACP, RCPSC
fw. jYn cMfIgV, Bwrq iv~c ply Aqy v~fy hoey hn Aqy aunHW ny id~lI dy lyfI hwrifMg
mYfIkl kwlj qoN AY~m bI bI AY~s pws kIqI Aqy pitAwlw dy rijMdrw hspqwl qoN A~KW dy
rogW iv`c AY~m fI dI ifgrI pRwpq kIqI hY[ kYnyfw Awaux qoN bwAd auh XUnweIitf styts
cly gey Aqy iSkwgo qoN ientrnl mYfIsn iv`c AwpxI AỲm fI dI ifgrI pUrI kIqI ijs
ip`CoN aunWH nUM lOieaulw XUnIvristI qoN jYrIAYtirks dI PYloiSp pRwpq hoeI[ fw. jYn ipCly 9
swlW qoN &ryzr hY~lQ Kyqr iv~c ientrnl mYfIsn dy mwihr Aqy jYrIAYtrISIAn dy qOr „qy
kMm kr rhy hn[ Awp inXimq qOr „qy iCON dy pMjwbI dy ishq &ormW iv~c mihmwn bulwry
huMdy hn[

Dr. Leena Jain, MD, FRCP(C), FACP, RCPSC

Dr. Jain grew up in Chandigarh, India and completed her MBBS from the Lady Hardinge
Medical College in Delhi and completed her M.D. Ophthalmology from the Rajendra
Hospital in Patiala. After immigrating to Canada she moved to the United States and
completed her MD in Internal Medicine in Chicago, followed by a Geriatrics fellowship
from Loyola University. Dr. Jain has been practicing as an Internal Medicine Specialist
and a Geriatrician in the Fraser Health Region for the past nine years. She is a regular
guest speaker for iCON Punjabi Health Forums.

rInw mlHI, Pwrmwisst, BSc Pharm, R Pharm (Safeway)

rInw XUnIvristI Aw& ibRitS kolMbIAw dy PwrmwisautIkl swieMisz pRogrwm dy gRYjueyt hn
Aqy aunWH dw pwlx poSx srI, bI sI iv~c hoieAw hY[ XUnIvristI iv`c pVHidAW rInw keI
BweIcwrk sMgTnW nwl juV gey, ^ws krky ieMfo-kYnyfIAn kl~b nwl ijs ny aunWH nUM BwrqI
nOjvwnW dy s`iBAwcwr qoN jwxU krwieAw[ ipCly iqMn swlW qoN rInw srI dI sy&vyA &wrmysI
iv`c mYnj
y r dy qOr „qy kMm kr rhy hn Aqy auh hmySw pMjwbI iv~c slwh lYx dyy cwhvwn
lokW dI mdd krn leI qqpr rihMdy hn[ auh BweIcwry iv~c hox vwly ishq smwgmW iv~c
Swml hoky lokW nUM auhnW dI ishq iv~c suDwr ilAwaux leI dvweIAW dI shI vrqoN krn
iv~c vI mdd krdy hn[

Reena Mahli, Pharmacist, BSc Pharm, R Pharm (Safeway)

Reena is a graduate of the Pharmaceutical Sciences program from the University of
British Columbia and grew up in Surrey, BC. While attending university, Reena became
involved in many community organizations, specifically the Indo-Canadian club that
exposed her to Indian youth culture. For the past three years, Reena has worked as a
pharmacy manager for Safeway Pharmacy in Surrey and is passionate about assisting
people who seek counseling in Punjabi. She enjoys participating in community health
events to help people manage their medications optimally to improve their health.

fw: prmjIq isMG AOlK, MD

fwktr AOlK jo A`j k`lH srI iv`c PYimlI pRYkits krdy hn, srI mYmorIAl hspqwl dy
mYNbr hn Aqy mYfIkl kwauNsl Aw& kYnyfw leI pRIiKAk hn[ fwktr AOlK kol AmrIkw
dI vwiSMgtn styt Aqy Bwrq iv`c pMjwb mYfIkl kwauNsl dy fwktrI lweIsYNs vI hn[ auh
ipks (pRogrYisv ieMtrklcrl kimaUintI srivsz soswietI) dy aumr-Br leI mYNbr hn,
kudrqI AwPqW vwsqy rwhq PMfW leI rkmW iek`qr iv`c mdd krdy hn Aqy 13 hweI-skUl
vzIPy pRdwn kr cu`ky hn[ auh sQwnk ryfIau pRogrwmW, jnqk ishq myilAW Aqy is`K
gurdvwirAW leI is~iKAwdwiek jwxkwrI vI pRdwn krdy hn[

Dr. Paramjit S. Aulakh, MD

Dr. Aulakh currently has a family practice in Surrey, is a member of the Surrey Memorial
Hospital, and is an Examiner for the Medical Council of Canada. Dr Aulaukh also holds
medical licenses in the State of Washington, USA and with the Punjab Medical Council,
India. He holds a lifetime membership of PICS (Progressive Intra-cultural Community
Services Society), helps with collection and fundraising for disaster relief funds and
provided thirteen high-school scholarships. He also provides educational information to
local radio shows, public health fairs and Sikh Temples.
fw. prgt isMG BurjI, MD, FRCP(C)
fwktr BurjI ny bMbeI XUnIvristI qoN A~Ym fI kIqI hoeI hY[auh 1988 iv`c iemIgrYNt dy
qOr qy kYnyfw Awey Aqy inaUiPnlYNf iv`c PYimlI iPzISIAn v`joN kMm kIqw[ bwAd iv`c aunHW
ny XUnIvristI AwP ibRitS kolMbIAw qoN bwl icikqsw Aqy nvjMmy b`icAW dy ivigAwn dI
isKlweI leI Aqy bI sI iclfrnz hspqwl vYnkUvr iv`c b`icAW dIAW bImwrIAW dy
mwihr v`joN kMm krnw SurU kIqw[ fwktr BurjI ishq bwry srIr, mn Aqy Awqmw dy sMklp
„qy ADwrq srv-p`KI phuMc dy hwmI hn[ auh AMgryzI, pMjwbI, ihMdI, mrwTI, gujrwqI Aqy
aurdU smyq keI BwSwvW rvwnI nwl boldy hn Aqy QoVHI bhuq qwiml Aqy krIaul vI bol lYNdy
hn[ auh tIvI Aqy ryfIE „qy keI qrHW dy Awqmk ishq nwl sbMDq pRogrwmW iv`c mihmwn
bulwry dy qOr qy ih`sw lYNdy hn[auh sRI lMkw iv`c sunwmI Awaux smyN ie`k ishq tIm dy AwgU
Aqy mwhr v`joN au~Qy gey Aqy aunHW ny cwr h&qyy kwlmunI iv`c smyN qoN pihlW jMmy b`icAW leI
bxwey gey kilink Aqy nrsrI iv`c kMm kIqw[huxy ijhy, fw. BurjI hyqI iv`c bI sI dI
pihlI fwktrI mwihrW dI tIm dy mYNbr dy qOr qy gey Aqy au~Qy iBAwnk Bucwl qoN bwAd
rwhq kwrjW iv`c iqMn h&qy kMm kIqw[

Dr. Pargat Bhurji, MD, FRCP(C)

Dr. Bhurji achieved his MD from the University of Bombay. He immigrated to Canada in
1988 and worked as a family physician in Newfoundland. He later trained in Pediatrics
and Neonatology at the University of British Columbia and joined the BC Children's
Hospital Vancouver as a specialist in Pediatrics. Dr. Bhurji embraces a holistic approach
to health supporting a body, mind and soul concept. He is fluent in many languages
including, English, Punjabi, Hindi, Marathi, Gujarati, Urdu, and also speaks some Tamil
and Creole. He is a guest speaker on a variety of spiritual health-related TV and radio
programs. He became a health team leader and expert in the tsunami in Sri Lanka,
where he worked for four weeks in Kalmuni at the Developed Pediatric Clinic and
Nursery for Premature Babies. Most recently, Dr. Bhurji became a member of the BC’s
first Medical Expert Health Team in Haiti and worked for three weeks during the
devastating earthquake relief efforts.

pRIqI sUrI, RD
cI& knslitMg fwietISIAn, fwietgr`up rijstrf fwietISIAnz
pRIqI sUrI bI sI kwlj AwP fwietISAnz nwl rijstrf hY Aqy A`j k`lH fwiet gru`p
nwl mu`K slwhkwr fwietISIAn hY[ pRIqI ny kilnIkl fwietYitks iv`c AMfrgrYjUeyt
pVHweI kIqI Aqy torWto eIst jnrl hspqwl, mwaUNt isnweI hspqwl Aqy is`k
iclfrnz hspqwl iv`c Anyk qrHW dy pRojYktW qy kMm kIqw hY[ auh kYnyfIAn pRI-nytl
naUtrISn pRogrwm iv`c bVI srgrmI nwl ih`sw lYNdI Aw rhI hY Aqy izAwdw ^qry vwly
grB vwlIAW AOrqW nUM slwh idMdI hY[ ies qoN ielwvw, pRIqI ny kYnyfw dy fwietISnW nwl
d`Kx eySIAweI BweIcwirAW leI fwieibtIz leI is`iKAw swDn ivksq krn leI kMm
kIqw hY Aqy huxy ijhy cweIlf AYNf PYimlI sYNtr, vYnkUvr v`loN “b`icAW iv`c motwpy aupr
Awvws dw pRBwv” nW dI krweI geI Koj nwl juVI rhI hY[

Priti Suri, RD
Chief Consulting Dietitian, Diet Group Registered Dietitians
Priti Suri is registered with College of Dietitians of BC and currently is the Chief
consulting Dietitian at Diet Group. Priti completed her undergraduate studies in Clinical
Dietetics and has worked on a wide array of projects with Toronto East General, Mount
Sinai Hospital and the Hospital for Sick Children. She has actively been involved with
Canadian Pre-Natal Nutrition Program advising women with high-risk pregnancy.
Additionally, Priti worked with the Dietitians of Canada on developing client education
resources for Diabetes for South Asian Community and was recently associated with
research on “Impact of Immigration on Child Obesity” conducted by the Child & Family
Research Centre, Vancouver.
 fw. aupinMdrjIq isMG hrwf, MD, FRCP(C)
fw. aupinMdrjIq isMG hrwf mwnsk rogW dy ^yqr dy nwl ifvYlpmYNt ifseyibiltI dy ADIn
vI fwktr dw drjw r`Kdy hn[ fw. hrwf dw kMm krn dw qjrbw pUry inaUi&nlYNf Aqy
auntyirau iv`c hY Aqy auh ies smyN swaUQ srI iv`c injI pRYkits kr rhy hn[ fw. hrwf
keI qrHW dy praupkwrI kMmW iv`c Swml hn ijs iv`c ivkwsSIl dySW dy dUrvrqI
ielwikAW iv`c mYfIkl kYNp lgwauxy Aqy Bwrq iv`c XqIm b`icAW dI dyK Bwl krnw Swml
hY[

Dr. Upninderjit Singh Harrad, MD, FRCP(C)

Dr. Harrad holds dual physician status in the field of psychiatry with sub specialty in
Developmental Disabilities. Dr. Harrad has worked throughout Newfoundland and
Ontario and currently has a private practice in South Surrey. Dr. Harrad is involved with
a variety of charity work, including travelling to developing countries to host medical
camps in remote areas, and caring for orphans in India.

jy (jgdyv) bYNs, MA, MEd

jy bYNs pwl hYirs rotyrIAn hn Aqy istI Aw& vYnkUvr dI mltIklcrl AYfvweIzrI
kmytI dy mYNbr Aqy srI pbilk lwiebRyrI dy tr`stI borf mYNbr vI hn[ aunWH kol
ArQBrpUr qjrby hn ijnHW iv`c bzurgW nwl kMm krnw Swml hY[ auh XUnIvristI Aw&
ivktorIAw dy sYNtr AOn eyijMg nwl purwxIAW bImwrIAW dy svY -ielwj dy sUbweI pMjwbI
pRogrwm dy koAwrfInytr v`joN juVy hoey hn[jy XUnIvristI AwP ibRitS kolMbIAw dy AweIkOn
pMjwbI pRojYkt nwl d`Kx eySIAweI BweIcwry leI AwnryrI kimaUintI qwlmyl AiDkwrI dy
qOr qy vI srgrmI nwl Swml hn[

Jay (Jagdev) Bains, MA, MEd

Jay (Jagdev) Bains is a Paul Harris Rotarian, a member of the Multicultural Advisory
Committee for the City of Vancouver and a Trustee Board Member for the Surrey Public
Library. He enjoys meaningful experiences that include working with seniors. He is
affiliated with the University of Victoria, Centre on Aging as a Provincial Coordinator for
Punjabi Chronic Disease Self Management Program. Jay is actively involved with the
iCON Punjabi Project, University of British Columbia as Honorary Community Liaison for
the South Asian community.

koeI hor svwl fwieibtIz Aqy mwnisk

sihq bwry?
More questions about diabetes and
mental wellness?
swfI vYbsweIt qy jwau | Visit the iCON website:
www.iconproject.org
swhnM eImyl kro | Email the iCON Team:
icon.support@ubc.ca

ਪੰ ਜਾਬੀ ਭਾਸ਼ਾ ਸਿੱਚ ਸਥਾਨਕ ਸਰੋਤ, ਪਰੋਗਰਾਾਮ ਅਤੇ ਸਸਹਤ ਸਮਾਗਮ:

Check out the next few pages for MORE local healthy living
resources, programs and health events in Punjabi language.
 mwnsk ishq Aqy slwmqI dI sWB sMBwl leI nukqy
jIvn smW lMmyrw hox nwl idmwZ nUM iq`Kw r`Kx leI mwnsk auqSwh dI pUrI qrHW loV hY ikauNik ies
nwl nsW dy mOjUdw sY~lW ivckwr sbMD kwiem kr ky idmwZ dy nvyN sY~l auqpMn krn iv`c mdd
imldI hY[ AwpxI mwnsk ishq Aqy slwmqI dI sWB sMBwl leI ieh kuJ ZYr -fwktrI nukqy hn:

(1) isAwxp nwl Kwau, idmwZ leI AnukUl &olIeyt BrpUr Bojn ijvyN ik
AYspYrygs, br`sl sprwaUts, sMqry, swbq Anwj vwlI brY~f, sIrIAl,
igrIdwr &l Aqy blYk AweIf pIz[
(2) AwpxIAW kYlrIAW nUM Gtw ky r`Ko Aqy trWs &Yts nUM iqAwgo Aqy Anwj
Aqy qwzIAW hrIAW p`qydwr cIzW dw AwpxI ^urwk iv`c vwDw kro jo ik bI
ivtwimnW ijvyN ik bI 12 Aqy &oilk AYisf nwl BrpUr huMdIAW hn ijhVy
quhwfy idmwZ nUM ^urwk idMdy hn Aqy ies nUM FlxSIl Aqy iq`Kw r`Kx iv`c
mdd krdy hn[
(3) kw&I mwqrw iv`c qrl cIzW pIau pRMqU Srwb Aqy qMbwkU qoN bco ikaNuik ienHW dw
sbMD ifmYNSIAw nwl hY[

(4) im`TIAW pIxXog cIzW bhuq izAwdw mwqrw iv`c pIx qoN bco, idn iv`c ie`k kYn
sO&t firMk dw pIx nwl swl iv`c quhwfw Bwr 15 pwaUNf (6.8 iklogRwm) vD
skdw hY[

(5) AwpxI XwdSkqI vDwaux leI hr roz 6 imMt dy SkqI JoNikAW nwl munwsb
Awrwm lau[

(6) bwkwiedgI nwl drimAwny p`Dr dI ksrq leI smW k`Fo ijs iv`c sMcwlk
qwlmyl suDwrn leI Aqy vDIAw FMg nwl kMm krdy idmwZ nUM kwiem r`Kx leI
srIrk &urqI loVINdI hovy[

(7) iDAwn swDnw, swh lYx Aqy qxwAmukq hox dIAW qknIkW SWqI Aqy Awrwm
hwsl krn Aqy iekwgrqw suDwrn Aqy iDAwn kyNidRq krn iv`c mdd krn
vwlIAW rxnIqIAW hn[

(8) BweIcwry iv`c ie`k srgrm BweIvwl bxo! smwjk myljol XwdSkqI nUM ibhqr
bxwauNdw hY Aqy quhwfI mnodSw nUM suDwrn leI AYNfOri&nz C`fidAW svY -mwx iv`c
vwDw krdw hY[

(9) hwsy T`Ty vwlw suBwA r`Ko Aqy Awpxy b`icAW nwl Kyfo ikauNik srgrm ih`sw lYxw
quhwfy ^Un dy vhwA iv`c AwksIjn nUM vDw ky quhwfy ^Un dw dbwA G`t kr ky
quhwfI idmwZI ishq nUM au~cw cu`kdw hY[

(10) AwpxI XwdSkqI nUM qyz r`Kx leI cIzW nUM cyqy kr ky mn iv`c grosrI dI sUcI
bxwau[

(11) AMq iv`c, ^uS, srgrm Aqy s`t &yt qoN bc ky rho Aqy kuJ Aijhw ArQ BrpUr
kro ijs nwl quhwnUM mzw Awvy[

not: ieh nukqy inrMqr jwrI srIrk Aqy mwnsk sm`isAwvW leI kyt loirg, fyivf sobyl Aqy vrjInIAw
gOnzwlyz v`loN ilKI pusqk “purwxIAW sm`isAwvW nwl ishqmMd jIvn ijauxw” iv`coN ley gey hn[
 Tips to Better
Mental Health and Wellness
Presented by Jay Bains

With an extended life span, mental stimulation is an absolute necessity to keep the
brain sharp and generate new brain cells by creating new connections between
existing nerve cells.
Here are a few non-medical tips to help manage your mental health and
wellness:
(1) Eat wisely: eat brain-friendly foods such as asparagus, brussels sprouts,
oranges, whole grain breads, cereals, nuts and black eyed peas.
(2) Keep your calories down: cut out trans fats and boost your intake of
grains and fresh leafy greens which are rich in B Vitamins to keep your
brain flexible and sharp.
(3) Drink plenty of fluids: avoid alcohol and tobacco use as they have been
linked to dementia.
(4) Avoid drinking excessively sweetened drinks: one soft drink a day can
add 15 pounds (6.8 kilograms) to your weight in a year.
(5) Get enough rest: take a 6-minute power nap daily to improve your
memory.
(6) Exercise moderately on a regular basis: improve motor coordination
and manual dexterity to maintain a well functioning brain.
(7) Try meditation, breathing and relaxation techniques: use helpful
strategies to find peace, comfort and improve concentration and focus.
(8) Be an active participant in your community: socializing improves your
memory, enhances your self esteem and releases endorphins to uplift
your mood.
(9) Keep a sense of humour and stay active: activity enhances your brain
health by lowering your blood pressure and increasing the oxygen in
your bloodstream.
(10) Make a mental grocery list: memorize items to help keep your memory
sharp.
(11) Finally, be happy, active and safe: do something meaningful that you
enjoy.
*Note: These tips are adapted from “Living a Healthy Life with Chronic Conditions’ for Ongoing
Physical and Mental Health Conditions” written by Kate Lorig, David Sobel, and Virginia Gonzalez.
 Recipes
Presented by Priti Suri, RD
Diet Group Registered Dietitians

cwh
ਮਾਤਰਾਾ: 2 ਕੱਪ

sm`grI:
 sik`m du`D: 1 k`p
 pwxI: 1 k`p
 cInI: 2 Coty cmc
 cwh p`qI: 2 puVIAW
 Adrk: 2 sYNtImItr dw cOrs tukVw (mrzI muqwbk)
 hrI ielwiecI: 2 (mrzI muqwbk)
ivDI:
(1) pwxI iv`c cwh p`qI Aqy Adrk jW ielwiecI pw ky cMgI qrHW aublx idau[
(2) du`D pwau Aqy 5-8 imMt q`k aublx idau[
(3) cwh do k`pW iv`c pw idau Aqy cInI nwl v`KrI proso[

Tea
Quantity: 2 cups
Ingredients:
 Skim milk: 1 cup
 Water: 1 cup
 Sugar: 2 tsp
 Tea: 2 tea bags
 Ginger: 2 cm cube (optional)
 Green cardamom: 2 (optional)
Method:
(1) Boil water with tea and ginger/cardamom
(2) Add milk and continue to boil for 5 – 8 minutes
(3) Sieve and serve with sugar on the side
bykf smosw
mwqrw: 2 smosy

sm`grI:
 &Ilo pystrI dw Awtw: 2 SIt
 aubly AwlU: 1/2 AwlU drimAwnw sweIz
 k`itAw hoieAw ipAwz: 1 v`fw cmc
 mtr: 4 v`fy cmc
 to&U: 4 v`fy cmc
 kxk dw sUhVw: 1 Cotw cmc
 m`kI dw qyl: 1 Cotw cmc

ivDI:
(1) ie`k brqn iv`c aubly hoey AwlU, mtr, k`itAw hoieAw ipAwz, k`dUkS
kIqw hoieAw to&U Aqy kxk dy sUhVy nUM imlwau[
(2) AwpxI psMd dy suAwd Anuswr mswly imSrx iv`c rlwau[
(3) &Ilo pystrI dy Awty nUM vyl ky SIt bxwau Aqy SIt Aqy imSrx dy do ih`sy
bxwau[
(4) smosw Brn leI imSrx nUM &Ilo SIt dy kony qy r`K ky smosw bxwau[
(5) &Ilo SIt dy iknwirAW nUM pwxI nwl ig`lw krky smosy nUM bMd kro[
(6) smoisAW nUM byikMg SIt qy r`K ky aunHW dy Awly duAwly burS nwl m`kI dw qyl
lwau[
(7) 350 ifgrI &yrnhweIt (175 ifgrI sYlsIAs) qy byk kro, jdoN q`k ik
smosy ^sqw bx jwx Aqy bwhroN rMg sunihrI/BUrw ho jwvy[

Samosas
Quantity: 2 samosas

Ingredients:
 Phyllo pastry dough: 2 sheets
 Boiled potatoes: ½ medium sized
 Onion, chopped: 1 tbsp
 Peas: 4 tbsp
 Tofu: 4 tbsp
 Wheat bran: 1 tsp

Method:
(1) Mix mashed boiled potato, peas, chopped onion, grated/crumbled tofu
and wheat bran in a mixing bowl
(2) Spice to taste using a variety of spices
(3) Roll phyllo pastry dough into a sheet; divide the sheet and filling into
two parts; place one part of filling at the corner of the phyllo sheet and
shape into samosa; repeat for second samosa
(4) Wet the sides of the phyllo sheet to help them stick together
(5) Brush with 1 tsp corn oil; bake on sheet at 350°F until golden and crispy
vYjI cwt
mwqrw: 2 cwt

sm`grI:
 C`lI dy dwxy: 4 v`fy cmc
 k`itAw hoieAw KIrw: 4 v`fy cmc
 k`itAw hoieAw ipAwz: 2 v`fy cmc
 k`itAw hoieAw tmwtr: 2 v`fy cmc
 aubly hoey Coly: 5 v`fy cmc
 iemlI dI ctnI: 1 Cotw cmc

ivDI:
(1) swrI sm`grI nUM iek`iTAW ie`k brqn iv`c rlw lau[
(2) cwt mswlw Aqy iemlI dI ctnI imlwau Aqy proso[

Veggie Chaat
Quantity: 2 servings
Ingredients:
 Corn kernels: 4 tbsp
 English cucumber, chopped: 4 tbsp
 Onion, chopped: 2 tbsp
 Tomato, chopped: 2 tbsp
 Chickpeas, boiled: 5 tbsp
 Tamarind chutney: 1 tsp
Method:
(1) Mix all ingredients together in a mixing bowl
(2) Spice with Chaat Masala and tamarind chutney and serve
AMjIr dI br&I
mwqrw: 2 br&IAW
sm`grI:
 AMjIr: 5 AMjIr
 ipsqw: 1 swbq jW 2 A`Dy tukVy
 iGau: 1 Cotw cmc
 sik`m du`D: 1 v`fw cmc (mrzI muqwbk)

ivDI:
(1) nrm hox q`k AMjIrW nUM pwxI iv`c iBauN ky r`Ko[
(2) blYNfr iv`c AMjIrW nUM rlw lau, jy loV hovy qW sik`m du`D vI pw lau[
(3) ie`k pYn dy Q`ly nUM iGau lw lau Aqy ies iv`c rly hoey AMjIrW nUM pw ky jMmx
leI r`K idau[
(4) br&I dy tukVy k`t lau Aqy ipsqy nwl sjwau[

Figs Burfi
Quantity: 2 burfis
Ingredients:
 Anjeer/figs: 5 figs
 Pistachio nuts: 1 full or 2 halves
 Butter: 1 tsp
 Skim milk: 1 tbsp (optional)
Method:
(1) Soak figs till soft
(2) Puree the figs in a blender, add skim milk if needed
(3) Grease a pan with butter and put the puree in it to set
(4) Cut burfi into pieces and decorate with pistachio
 pMjwbI BwSw iv`c sQwnk sRoq, pRogrwm Aqy ishq smwgm﹕
Local resources, programs, and health events in Punjabi language:
Diabetes Education Centre
Fraser Health
Abbotsford Regional Hospital &and
Cancer Care Centre
32900 Marshall Road
Abbotsford BC V2S 0C2
Diabetes Clinic & Day Program
BC Children’s Hospital
Endocrinology & Diabetes Unit
K2–125–4480 Oak Street
Vancouver BC V6H 3V4
Diabetes Education
Fraser Health
Mission Memorial Hospital
7324 Hurd Street
Mission BC V2V 3H5
iConnect Health Centre
Fraser Health
Surrey Memorial Hospital
13750 96th Avenue
Surrey BC V3V 1Z2
Canadian Diabetes Association
Call: 604-851-4700 ext. 646238
Email: feedback@fraserhealth.ca
Website: www.fraserhealth.ca
Restricted to age > 19 years, inclusive
Punjabi Programs and Services
Call: 604-875-2868
Website: www.bcchildrens.ca
Restricted to age 0 – 18 years, inclusive
Call: 604-814-5145
Email: feedback@fraserhealth.ca
Website: www.fraserhealth.ca
8AM – 3:30PM, Tuesday & Thursday
Restricted to age > 19 years, inclusive.
Punjabi Services
Call: 604-585-5697
Email: feedback@fraserhealth.ca
Website: www.fraserhealth.ca
Punjabi Programs and Services
Call: 1-800-226-8464 (Toll-free)
Email: info@diabetes.ca
Website: www.diabetes.ca
4:30AM – 3:30PM, Monday to Friday
Punjabi Programs and Services
Canadian Mental Health Association Call: 1-800-555-8222 (Toll-free)
British Columbia Division Call: 604-688-3234
#1200–1111 Melville Street Email: info@cmha.bc.ca
Vancouver BC V6E 3V6 Website: www.cmha.bc.ca

Alzheimer Society of BC Call: 1-800-667-3724 (Toll-free)

Provincial Office Call: 604-681-6530
#300 – 828 West 8th Avenue Email: info@alzheimerbc.org
Vancouver BC V5Z 1E2 Website: www.alzheimerbc.org

Call: 1-800-936-6033 (Toll-free)

Dementia Helpline
Call: 604-681-8651
Alzheimer Society of BC
10AM – 4PM, Tuesday to Friday

After Hours Emergency Call: 1-877-384-8062 (Toll-free)

Mental Health Services 4:30PM – 11PM, Monday to Friday
Fraser Health 1PM – 11PM, Weekends & Holidays

Crisis Line Network

Call: 310-6789 (Toll-free)
Crisis Line Association of BC

Call: 1-800-661-2121 (Toll-free)

Call: 604-669-7600
BC Partners for Mental Health &
24 hours, taped information line
Addictions Information
Email: bcpartners@heretohelp.bc.ca
Website: www.heretohelp.bc.ca

Call: 8-1-1
BC Nurse Line Call: 7-1-1 (Deaf and hearing impaired)
HealthLink BC 24 hours, 365 days a year
Website: www.healthlinkbc.ca

Call: 8-1-1
Dietitian Services Call: 7-1-1 (Deaf and hearing impaired)
HealthLink BC 9AM – 5PM, Monday to Friday
Website: www.dialadietitian.org
Clearbrook Library Call: 604-859-7814
Main Branch Website: www.fvrl.bc.ca
Fraser Valley 10AM – 9PM, Monday to Thursday
Regional Library 10AM – 5PM, Friday to Sunday
32320 George Ferguson
Way Punjabi Diabetes and You Program
Abbotsford BC V2T 6N4 Taking Care of Yourself Program

MSA Centennial Library

Downtown Branch Call: 604-853-1753
Fraser Valley Website: www.fvrl.bc.ca
Regional Library 10AM – 9PM, Monday to Thursday
33660 South Fraser Way 10AM – 5PM, Friday to Saturday
Abbotsford BC V2S 2B9

Mount Lehman Library

Fraser Valley Call: 604-856-4988
Regional Library Website: www.fvrl.bc.ca
5875 Mt. Lehman Road 1:30PM – 5:30PM, Tuesday to Friday
Abbotsford BC V4X 1V5

Abbotsford
Call: 604-859-7681
Community Services
Email: info@abbotsfordcommunityservices.com
2420 Montrose Avenue
Website: www.abbotsfordcommunityservices.com
Abbotsford BC V2S 3S9

Call: 604-597-3448
DIVERSEcity Community Website: www.dcrs.ca
Resources Society 8:30AM – 9:00PM, Monday to Thursday
#1107–7330 137th Street 8:30AM – 4:30PM, Friday
Surrey BC V3W 1A3
Diabetes Prevention Program

PICS
(Progressive Intercultural
Community Services) Call: 604-596-7722
#205–12725 80th Avenue Website: www.pics.bc.ca
Surrey BC V3W 3A6
NOTES
 ishq Aqy BweIcwrk smrQkW, spONsrW Aqy ivcwr vtWdrw
bUQW dI swfI ivl`Kx tIm dw ivSyS DMnvwd:

A Very Special Thanks to Our Exceptional Team of

Health & Community Supporters, Sponsors and Interactive Booths:

Public Health Agency of Canada | Lawson Foundation | Department of Medicine, UBC

iCON website vY`bsweIt: www.iconproject.org

iCON email | eImyl: icon.support@ubc.ca
iCON information line | .Pon: 1-877-357-7611