Breaking Diet Myths: A South Asian Foodie’s Journey to Wellness with The Fit Kitchen
SONIA BOPARAI
“The Underdog” Book Launch Dr. Hakam Bhullar SAHM Launch: Quebec and California South Asian Meal Plan for Diabetes Fraser Health Special Feature: Dr. Satdip Binning
The Functional Health Institute
At Fortis Physiotherapy & Wellness, we’re passionate about helping you live your best life through improved mobility, reduced pain, and personalized care. Our expert team uses evidence-based physiotherapy, advanced manual techniques, and a clientfirst approach to help you recover, move better, and stay active. Located in the heart of White Rock, we offer flexible appointments, efficient service, and direct billing for ICBC, WCB, Extended Health, and MSP — making your path to recovery simple and stress-free.
Fortis
Where Healing Begins
MANDEEP
GREWAL, PT
With over a decade of clinical experience, Mandeep Grewal specializes in the treatment of orthopaedic injuries, motor vehicle accident (MVA) cases, workplace injuries, arthritis, and chronic pain. She is certified in IMS/Dry Needling and trained in Maitland’s Manual Mobilization techniques. Mandeep also offers vestibular and concussion rehabilitation, helping patients restore balance, coordination, and confidence. Dedicated to empowering her clients through education and active participation, Mandeep focuses on building strength, resilience, and sustainable movement for lasting results
BINANT LITT, PT
Binant Litt is an experienced physiotherapist specializing in manual therapy, myofascial release, and the treatment of sports and neuromusculoskeletal conditions. She has a special interest in TMJ/ TMD treatment and is recognized for her advanced manual skills and commitment to patient-centered care. Certified in IMS and Dry Needling, Binant integrates evidencebased techniques to help clients restore mobility, reduce pain, and regain confidence in movement. Her compassionate, results-driven approach ensures that every client receives personalized care designed to promote long-term recovery and improved quality of life.
(604) 542-0316
PUBLISHERS NOTE
Welcome to the British Columbia edition of the South Asian Health Magazine — a publication that shines a spotlight on the trailblazers, innovators, and visionaries shaping the future of health and wellness across Canada and beyond. With every issue, we strive to amplify voices that uplift our communities, foster knowledge sharing, and inspire progress toward living healthier and more connected lives.
In this edition, we are thrilled to feature Sonia Boparai on our cover — the founder of The Fit Kitchen — whose dedication to nutrition and authentic South Asian cuisine has ignited a wellness movement in our communities. Sonia’s inspiring journey, from debunking diet myths to encouraging a balanced and joyful relationship with food, offers a refreshing and empowering perspective on sustainable health.
We are equally proud to highlight a special Ontario feature with Dr. Satdip Binning, a true leader who is reshaping the landscape of health care in Canada. Through his work at The Functional Health Institute, Dr. Binning is pioneering a holistic approach to wellness by addressing health challenges at their root cause. His focus on preventive and integrative care empowers individuals to take control of their well-being while setting a new standard for compassionate, patient-centered health care.
As we celebrate this remarkable issue, we’re excited to share that South Asian Health Magazine is expanding into Quebec and California, marking an inspiring new chapter in our mission to educate, connect, and empower South Asian communities through health awareness, storytelling, and collaboration. The enthusiasm and engagement from our readers continue to motivate us to grow and reach new audiences.
To our readers, contributors, and partners — we extend our heartfelt appreciation for your unwavering support. Your encouragement fuels our passion and vision. Building on this momentum, we’re delighted to announce that South Asian Health Magazine will continue its global expansion by the end of 2025, reaching new audiences across the United States, United Kingdom, India, and the Middle East. As we expand our reach, our mission remains steadfast — to celebrate health, culture, and community while fostering meaningful conversations that unite and inspire. Thank you for being part of this journey. The best is yet to come.
“The Underdog
A Veterinarian’s Fight Against Racism and Injustice” now available on Amazon
Courtesy of the Indo-Canadian Voice
“The Underdog: A Veterinarian’s Fight Against Racism and Injustice”—the explosive true story of courage, conviction, and a 13year battle against systemic racism in Canada’s veterinary profession— is now available on Amazon and through major retailers worldwide.
This urgent, unflinching book from Dr. Hakam Singh Bhullar recounts how an immigrant veterinarian’s dream of making animal care affordable to all sparked the longest human rights trial in Canadian history.
About Dr. Hakam Singh Bhullar
Dr. Bhullar was the first Indo-Canadian veterinarian to open a low-cost animal clinic in Vancouver. Over his career, he mentored immigrant veterinarians, expanded affordable care across the Lower Mainland, and led a landmark human rights case that reshaped Canada’s veterinary profession.
In 1995, Dr. Bhullar opened Vancouver’s first low-cost clinic, providing families in need, the homeless, and animal welfare groups with accessible care. His model quickly gained traction, training and mentoring new immigrant veterinarians along the way. But his success— and his challenge to the industry’s profitprotected norms—provoked fierce retaliation.
The British Columbia Veterinary Medical Association (BCVMA) launched a coordinated campaign of discriminatory licensing barriers, surprise inspections, and punitive complaints. What followed was a grueling legal fight that exposed systemic racism and ended in a landmark ruling and rare public apology.
“This book is not just about my story—it’s about the power of persistence, the importance of community, and the belief that justice can prevail, even when the odds are stacked against you,” said Dr. Bhullar.
The Underdog uncovers chilling details, including surveillance video of a senior BCVMA official declaring, “Gone are the days when you can go there with a torch and burn the place down. Quicker way.” It’s a stark reminder of how institutional bias can weaponize systems of power against those trying to create equity and inclusion. A documentary is also now available.
This book is more than a memoir—it’s a call to action for anyone who believes in fairness, access, and standing up to entrenched injustice. As racial inequities persist across North America, Dr. Bhullar’s story offers both a warning and a source of hope.
The book’s release is accompanied by the launch of www.DrBhullarVet.com, where readers can access resources, sign up for updates, and learn more about the broader movement sparked by this fight.
Breaking Diet Myths: A South Asian Foodie’s Journey to Wellness with The Fit Kitchen
What inspired you to start The Fit Kitchen and how did your cultural background influence your approach to health and wellness?
It was a combination for the love of food and wanting to stay healthy. I’m a total foodie at heart, and in the past, I falsely believed if you wanted to maintain a healthy shape or physique, it meant cutting out foods you love to eat, especially things like roti or aloo parathay. Coming from a South Asian background, these foods were what I ate growing up. So, I started first cooking for myself and started The Fit Kitchen to share my recipes so others could enjoy them too. Part of starting the Fit Kitchen is also to break the negative diet culture which can be misleading.
Balancing a demanding career as a full-time Assistant Deputy Wardenfor BC Correctionswith running The Fit Kitchen must require a lot of discipline. How do you manage both roles, and how has your experience in law enforcement influenced your approach to health and wellness?
Sometimes, it can be challenging. But both supplement each other and have only helped increase my discipline. Not only in this field, but any field, having a positive outlet is very important – and there’s no better outlet than a healthy lifestyle and routine. Over time, I learned to prioritize both and make it work like a healthy relationship, perhaps that’s what’s kept me going so long in this career to where I am now.
The gym is my outlet for my mental and physical health. But more importantly, the foods I eat and what I’m putting into my body. As a Nutrition Coach, how we treat our body – both inside and out – has a direct impact on how we manage stress, illnesses, and overall wellbeing and mental health.
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In your role as anAssistant Deputy Warden, you’re likely exposed to highpressure situations. How do you maintain your mental and physical health in such a high-stress environment, and does this experience influence the type of wellness products and services you offer at The Fit Kitchen?
One word – the gym. The gym is my outlet for my mental and physical health. But more importantly, the foods I eat and what I’m putting into my body. As a Nutrition Coach, how we treat our body – both inside and out – has a direct impact on how we manage stress, illnesses, and overall wellbeing and mental health. My experience is to show people that you can do this with a full-time job that’s high stress – there’s always a way to make it fit. Part of the services I provide in the Fit Kitchen is personalized Coaching that’s catered to each person’s individual lifestyle. What works for me, may not work for you – therefore keeping that in mind, I cater to the individual needs and work directly with them to improve all aspects of their life.
Food and health play such a critical role in South Asian communities. How does The Fit Kitchen cater to both traditional flavors and modern nutritional needs?
Indian food – is some of the BEST! I’ve started by taking some of my favorite childhood dishes and incorporating them into healthy meals that you can enjoy without sacrificing flavor.
This means making some healthy swaps and tweaking recipes to give you a wellrounded recipe that not only you can enjoy but will also support your fitness goals as well. If you follow me on Instagram – you will see I eat a lot of parathay lol.
How do you ensure the food you serve is both healthy and sustainable? Can you share some of the specific ingredients or techniques you use?
It really depends on the dish – but incorporating Protein is my first step in any dish I create. Protein is, in my view, the Super Macro. By adding more Protein – you can significantly support weight and fat loss, feel fuller longer, build muscle, boost metabolism, and it supports the immune system.
So I start with seeing how I can boost the Protein in any dish I create – then work on the other macros to create balanced meals.
What are some of the most popular dishes or meals at The Fit Kitchen that you love to share, and what makes them stand out in terms of both flavor and health benefits?
Oh gosh! Definitely my parathay with raita. By making some simple swaps, I can enjoy a full meal for about 440 calories with over 40 grams of protein and it hits the spot every time. – one of my personal favorites too. But really, most of my dishes have been well received by many. I feel very fortunate to have such a positive response.
Icanenjoyafullmeal for about 440 calories withover40gramsof proteinandithitsthe spoteverytime.–one ofmypersonalfavorites too.Butreally,mostof mydisheshavebeen wellreceivedbymany. Ifeelveryfortunate tohavesuchapositive response 6 7
In today’s society, there’s a lot of pressure to achieve a ‘beach body’ or a certain standard of physical appearance, especially as summer approaches. How do you navigate the conversation around body image and insecurities, both personally and through your business at The Fit Kitchen? What message would you like to share with people who may feel overwhelmed by these unrealistic standards?
I have said it before and will say it again – I am completely against the terms “beach body” or “bikini body” etc. I feel there’s so much negative diet culture on social media that really messes with people’s mentality about how you are supposed to look and I am
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completely against it. For anyone I work with and having these conversations, my goal for anyone is to be able to look in the mirror and be happy with what you see back – no matter the shape and size. The scale is just a number, it doesn’t matter. What matters is how much energy you have, how you feel when you look in the mirror, your overall happiness, and mentally knowing you are in a good place.
You’ve created a brand focused on healthy living. What does a typical day in your life look like, and how do you prioritize your own health amidst your busy schedules?
I always start with a healthy breakfast of Oatmeal and Egg whites – it my absolute favorite.
But my routine is generally the same whether I’m at work or on days off. I prioritize my sleep, wake up and have a healthy breakfast, make time for the gym and or meal prep (depending on the day). If I am working, I make sure to pack all my food and snacks for long shifts, if I am on a day off, then I make sure to meal prep so I am prepared for the week. But it’s all about balance and making things fit. Some days can be busy, but for the most part, because I enjoy cooking – it doesn’t feel like work.
What does the term “health” mean to you, and how do you integrate it into your daily life, both personally and professionally?
Health to me means having a good balance, not restricting foods, and listening to my body. While for the most part, I maintain a great balance between work, prepping, gym, and my lifestyle – but I also enjoy a glass of wine with friends, or spending time with my pets and loved one. There’s a saying that food is fuel – I believe it should be fun too.
Looking ahead, where do you see The Fit Kitchen in the next 5 years? Are there any new projects or expansions you’re excited about?
Truthfully… I really haven’t’ thought that far. I’d like to tell you that I’d love to see myself up there in followers, or podcasts, but I’m really just enjoying the ride. I get genuinely excited when people tell me I’ve helped them in some way, or they love my recipes! I’m still basking in that wonderful positivity. But yes, I would like to see my business grow and I would like to help people understand that you don’t need to eat chicken, rice, and broccoli just to lose weight, or give up carbs, or fast 16 hours a day. I want to raise the standards for bodies and that they don’t have to look the way they do on Instagram. Everyone should feel they are entitled to wear a bikini at the beach, and eat aloo parathay on Sundays. And that’s the message I’m slowly trying to spread.
Diabetes - What to do for my health
Diabetes is when you do not have enough insulin in your body to keep your blood sugar normal. There are 2 types of diabetes:
- Type 1 diabetes – when your body stops making insulin completely. You need to take insulin regularly.
- Type 2 diabetes – when your body does not make enough insulin. You might need to take pills or insulin.
I have Type 1 Type 2
With both types, keeping active and eating a healthy, balanced diet help keep your blood sugar within the normal range.
Watch for low blood sugar
I know how and when to check my blood sugar.
I know why it is important for me to watch for low blood sugar and treat it quickly.
If I notice these signs of low blood sugar or my blood sugar level is less than 4mmol/L: - sweaty - hungry - weak - shaky - tired - rapid heart rate
I know I must treat it right away.
Take my medicines
I know how my medicine affects my blood sugar.
I know how and when to take my medicines.
I plan to fill my prescriptions. I know my pharmacist can review how to take my medicine.
Before I stop taking any medicine, I know to check with my doctor or pharmacist.
Quit Smoking
If I smoke, I know the best thing I can do for my health is to stop.
I know I can call 1-877-455-2233 to get help to quit smoking (www.quitnow.ca).
See my Care Team
I plan to call my family doctor to make an appointment in one (1) week.
I will ask to be sent to a diabetes health centre to learn more about diabetes.
I will bring my glucose meter to all my appointments.
Get help
I know it is okay to ask for help if I feel anxious or sad for long periods of time.
I will call my doctor if my blood sugar is above 14mmol/L for more than 8 hours.
I will call my doctor if my blood sugar is lower than 4mmol/L more than 3 times in a week.
I can call 8-1-1 (HealthLinkBC) to talk to a registered –nurse about any concerns.
www.fraserhealth.ca
This information does not replace the advice given to you by your healthcare provider.
Treating hypoglycemia (low blood sugar)
If you feel… Take 15 > Wait 15
Services and Supports
Fraser Health Diabetes Health Centres
Available across Fraser Health (Burnaby to Hope) www.fraserhealth.ca
Select ‘Your Health’ > ‘Health Topics’ > ‘Diabetes’ for Outpatient Diabetes Health Centres HealthLinkBC
Speak to a nurse, dietitian, or pharmacist. Available 24 hours a day
Available in 130 languages – Just say your language in English and wait for the interpreter to come on the phone.
www.healthlinkbc.ca
South Asian Meal Plan for Diabetes 30 grams carbohydrate
Tips for healthy eating
✓ Choose healthy fats in moderate amounts. Try olive oil, canola, and margarine.
✓ Choose lower glycemic foods such as chana flour, whole grain toast, and bulgur more often.
✓ Include protein with each meal
- Replace or mix homemade yogurt with plain Greek yogurt.
- Use a variety of lentils, legumes, and beans. Add them to sabjis.
- Add nuts to oatmeal or porridge, and to salads.
✓ Try to eat 7 to 10 servings of vegetables and fruits each day.
- Include extra vegetables with hummus for snacks.
- Add chopped raw vegetables such as cucumbers, tomatoes, and radishes to yogurt for a snack or as a side dish
- Add mixed vegetable salads to meals.
✓ Include vegetarian meals made with beans, lentils, peas, or tofu.
✓ Choose low-fat dairy products such as skim or 1% milk and yogurt.
✓ Try to have dinner at least 3 hours before bedtime.
✓ Eat your meals 4 to 6 hours apart. If your meals are spaced more than 4 to 6 hours apart, enjoy a healthy snack between meals.
Tips for saving money
✓ Try buying items in bulk such as pasta, cereal, oatmeal, and nuts.
✓ Buy in-season fruits and vegetables. Buy extra to put in your freezer for another day.
✓ Buy day-old bread and keep it in your freezer.
✓ Buy no-name brand products.
✓ Check flyers and look for coupons.
Variations of roti
Methi roti: chopped fenugreek leaves added to atta for making roti
Missi roti: black chickpea flour, chopped onions with spices added to atta for making dough
Parantha roti: dough ball stuffed with any grated or chopped cooked vegetable with spices Popular stuffing choices are gobi, mooli, aloo.
Make roti or chapatti with a mixture of high-fibre atta (whole grain, chana, or soybean).
www.fraserhealth.ca
This information does not replace the advice given to you by your health care provider.
Vegetables
Karela Gobi Turia
Saag Bhindi Matar
Roti or Makki Ki Roti
Rice Dalia
Tinda Corn
Eggs Dahl
Barley Bread
Oatmeal
Aloo
Rajma
Tofu
Paneer Chole
Greek yogurt
Nuts
Images from Yuluck and Justicon on flaticon
Tindora
Example meal plans
Carb c ounting s abji (per ½ cup serving)
Gobi ki sabji (no aloo) = 0g carbohydrate Tauri (zucchini) tamatar sabji = 0g carbohydrate
Bhindi sabji = 10g carbohydrate
General t ips Breakfast ¾ cup plain Greek yogurt with ½ cup whole grain cereal 1 small orange (santra) 1 cup chai (no sugar) ¾ cup dalia (sweetened with stevia/Splenda) ¼ cup nuts ½ cup blueberries 1 cup chai (no sugar) 1 slice whole grain toast 1 Tbsp . peanut or nut butter 2 boiled eggs ½ banana 1 cup chai (no sugar)
Matar ki sabji = 15g carbohydrate
Aloo g obi =15g carbohydrate
Kaddu ki sabji = 15g carbohydrate
Comparing f ruits 15 gram s carbohydrate = ½ banana 1 medium apple or pear 3 prunes 15 grapes 1 cup melon 1 cup pineapple ½ medium mango ½ medium pomegranate (anaar) 3 small guava (amrood) 1 cup blueberries 2 cups strawberries, raspberries , or blackberries 1 pitted date Lunch 1 cup tinda sabji 1 ½ small 6” whole grain roti 1 cup cucumber dahi Water 1 cup saag ½ cup paneer 1 small 6” whole grain roti ½ cup papaya (papita) Water ½ cup dhal 1 small 6” roti 1 cup cucumber dahi 1 cup mixed vegetable salad with lowfat dressing Water
Comparing g rains
g rams carbohydrate = 1/3 cup rice 1/2 cup barley 2/3 cup bulgur 3/4 cup dalia or oatmeal
Afternoon Snack 1 cup chai (no sugar) ¼ cup nuts or seeds mixed with ¼ cup namkeen 1 cup chai (no sugar) 1/3 cup roasted chickpeas 1 cup chai (no sugar) ¼ cup nuts or seeds mixed with ¼ cup namkeen
Dinner ½ cup dhal 1 small 6” whole grain roti ½ cup dahi mixed with plain Greek yogurt 1 cup mixed vegetable salad with lowfat dress ing Water 1 cup vegetable tofu curry ⅔ cup brown rice ½ cup dah i mixed with plain Greek yogurt 1 cup mixed salad Water 1 cup ch icken curry 1 small 6” whole grain roti or 2/3 cup brown rice 1 cup sliced cucumber, daikon (mooli), tomato salad Water * Tbsp. = Tablespoon, tsp = teaspoon , g = gram
HOW DR. SATDIP BINNING
IS REDEFINING HEALTH CARE IN CANADA
What inspired you to establish the Functional Health Institute, and how has your personal Journey shaped your approach to functional
so I thought), working out, and doing everything I was told to do, but I was getting sicker, not better.
The turning point came when I realized that the answers I was searching for weren’t going to come from treating
The Functional Health Institute was born out of that mission to help people reclaim their health by working with their bodies, not against them. We don’t chase symptoms. We uncover root causes. We d on’t use one-size-fits-all protocols. We honor each person’s unique physiology, history, and story to create a bespoke healing journey.
How do you define “functional health” and how does it differ from conventional medical models in terms of patient care?
To me, functional health is all about health creation. It’s about asking why the body is out of balance, rather than just figuring out how to suppress symptoms. It’s about working with your biology, not overriding it.
Functional health sees the body as a connected, intelligent system where symptoms in one area often have roots in another. That means we don’t just look at where it hurts, we look at why it’s happening in the first place. Is it gut dysfunction? Hormonal imbalance? Mold exposure? Nervous system dysregulation? Toxicity?
We dig deep and tailor the plan around your unique biology and history.
gives people what they’re truly seeking: a path back to their energy, vitality, and quality of life.
That’s where functional health shines. Instead of a quick fix or a one-size-fits-all solution, we guide people through a personalized process of restoring balance, supporting their body’s natural healing mechanisms, and empowering them to become active participants in their own transformation.
Your practice emphasizes “root cause”. Can you walk us through how you work with a patient?
At the Functional Health Institute, our process isn’t about chasing a diagnosis — it’s about discovering why a person’s body is struggling and what’s standing in the way of their healing. We’ve built our model around three key pillars: Foundations, Details, and Results.
We don’t chase symptoms. We uncover root causes. We don’t use one-size-fits-all protocols. We honor each person’s unique physiology, history, and story to create a bespoke healing journey
Now, it’s important to say that conventional care plays a vital and instrumental role in our healthcare system. It’s the most effective and efficient model for acute health issues — trauma, infections, surgeries, and emergencies. It saves lives. But when it comes to chronic conditions — the kind that leave people saying, “I just don’t feel like myself” — our current system often falls short. It’s now overwhelmed by the growing burden of chronic illness, yet rarely
We start with the foundations, because without a strong foundation, nothing else sticks. This means guiding our patients to build a lifestyle that supports health creation, not just symptom management. We address how they eat, not just what they eat. We dive into sleep quality, nervous system regulation, mindset, movement, environmental stressors, and even the health of their relationships. We teach them how to align their daily habits with a healthier version of themselves, where it matters most: in their home and routines.
Once we’ve built that foundation, we move into the details. This is where we use functional lab testing to uncover hidden stressors that often go overlooked.
These might include mold mycotoxins, stealth infections via stool, environmental toxins, heavy metals, genetics, or chronic inflammation, and so much more. These are things we can’t see, touch, or feel, but they are powerful forces that quietly erode a person’s health.
Finally, we bring the two together to deliver results by layering personalized insights from lab testing onto a life that’s now ready to heal. This is where real transformation happens, because we’re not just handing someone a protocol, we’re giving them a process that honors their biology, their story, and their uniqueness.
How do you integrate conventional medicine with Functional Medicine?
Functional health integrates seamlessly with conventional care by filling in the gaps — it doesn’t compete, it complements. While conventional medicine is excellent for diagnosing and managing disease, functional health goes deeper to understand why dysfunction is happening in the first place and how to restore balance across the whole body.
Think of conventional care as putting out a fire, while functional health focuses on rebuilding the house, making it stronger, safer, and more resilient than before. But rebuilding takes intention. That’s why the client plays an active role in learning,
implementing, and staying engaged in the process. Because lasting healing isn’t something done to you — it’s something built with you.
Many South Asians in Canada face a higher risk of chronic conditions like diabetes, heart disease, and metabolic syndrome. What unique factors do you see contributing to these trends, and how does the Functional Health Institute tailor its care to meet the specific needs of this community?
It’s true that, as South Asians, we carry a statistically higher risk for metabolic conditions, but it’s not just about genetics. The two biggest health concerns in our community are type 2 diabetes and cardiovascular disease, both rooted in poor metabolic health. What I see most often is a growing mismatch between our cultural identity and our modern life style.
As South Asians, we come from a rich heritage steeped in spirituality and practices deeply connected to nature, community, and purpose. These traditions weren’t just beneficial; they were functional, supporting digestion, nervous system balance, and emotional regulation.
But in today’s fast-paced world, we’ve drifted away from that wisdom and traded it in for the high-pressure, convenience-first lifestyle of the West. Reclaiming health means more than taking supplements or tracking numbers. It means reconnecting to a deeper purpose and building a life that supports health at its roots — in how we eat, sleep, move, think, and relate to others.
That’s why we created the Inspired Living Metabolic & Lifestyle Reset Program , designed specifically to target the root causes of these chronic conditions.
Through this program, we guide you in:
nBalancing blood sugars and hormones so energy and mood stabilize naturally.
nLowering inflammation to protect heart health and improve circulation.
nShedding 20–40 pounds of excess weight in just 6 weeks (and keeping it off) through sustainable, enjoyable changes.
nRestoring digestive health and deep, restorative sleep so your body can repair each night.
nImplementing powerful stress-regulation techniques like breathwork to calm the nervous system and support healing.
We’ve seen incredible transformations — not just in lab results, but in energy, confidence, and quality of life. We’ve had type 2 diabetics reverse their condition entirely, with their primary care physicians taking them off medications. We’ve seen women in perimenopause finally lose stubborn weight after years of frustration. Patients who once struggled with constant brain fog now enjoy mental clarity and sharpness, along with renewed energy and passion for life. And while supplements and testing have their place, the real magic happens when people learn how to live in a way that consistently supports metabolic health for the long term.
At the Functional Health Institute, we also weave cultural wisdom into the healing process. One powerful example is teaching proper breathing techniques, a foundational practice for calming the nervous system and shifting the body into a healing state. Many of us, myself included, have unknowingly developed dysfunctional breathing habits that keep us stuck in fight-or-flight mode, limiting the body’s ability to repair and restore. Relearning how to breathe is often one of the first, and most transformative, steps.
And perhaps most importantly, we acknowledge that healing is an active process. We can’t expect these complex issues to resolve passively. The patient is the most important factor in the healing process. It takes aligned effort — effort that becomes joyful and sustainable when it’s rooted in your unique purpose and identity.
The
Functional Health Institute integrates advanced diagnostic tools. Can you share how these tools enhance the accuracy and depth of your assessments?
At the Functional Health Institute, we use advanced diagnostic tools not to chase a diagnosis, but to uncover why the body is no longer expressing health the way it should.
These tools go far beyond basic blood work, they allow us to detect hidden stressors like mold toxins, gut infections, nutritional deficiencies, and chronic inflammation before they manifest as diagnosable disease. We look at things that conventional testing often misses, such as how your body is functioning on a cellular level, how it’s metabolizing nutrients, managing toxicity, or responding to chronic stress.
This gives us a much deeper, more precise understanding of what’s truly going on beneath the surface, and it allows us to personalize every part of the healing process. Rather than guessing or taking a one-size-fits-all approach, we work with real data that reflects the uniqueness of your biology and your lived experience.
Are there any new therapies or technologies in functional medicine that you’re particularly excited about right now?
What excites me most right now isn’t just a specific test or supplement; it’s the way we can now see what’s really going on beneath the surface and teach people how to influence it themselves.
The game-changer for me has been the ability to assess nervous system regulation, specifically through heart rate variability (HRV).
HRV is a measure of how flexible and resilient your nervous system is. It’s not about how fast your heart beats — it’s about how well it adapts. A higher HRV means you’re more balanced, adaptable, and in a better state to heal. A chronically low HRV tells
us that the body is stuck in fight-or-flight, making healing almost impossible, no matter how many supplements you take.
That’s why I love using HeartMath and other HRV biofeedback tools in our programs. They allow us to teach our clients how to improve their own nervous system tone through breathwork, coherence training, and emotional regulation. It’s incredibly empowering to help someone see that they have the ability to shift their biology in real time.
At the Functional Health Institute, we’re not just handing out protocols; we’re teaching clients how to understand their bodies, interpret feedback, and make intentional changes that support healing at the deepest level.
Because the truth is, healing doesn’t come from a pill. It comes from alignment — in biology, in behavior, and in belief. And HRV is one of the clearest mirrors of that alignment.
Nutrition, sleep, and stress management are foundational pillars in our programs because they directly impact the body’s ability to heal, regulate inflammation, and maintain overall balance.
To help clients make sustainable lifestyle changes, I focus on education, self-awareness, and small, manageable steps that fit into their daily lives. I emphasize tools they can implement themselves— such as tracking heart rate variability to better understand their stress response, mindful breathing, and gradual dietary shifts so that change feels achievable, not overwhelming. Ongoing support, accountability, and celebrating small wins are key to transforming these habits into lasting improvements.
Looking ahead, what is your vision for the future of integrative health care in Canada, and how do you see your work contributing to that shift?
I believe the future of health care in Canada will be shaped by a powerful shift, one where people move from being passive recipients of care to active
participants in their own healing journey. If we don’t engage the individual as the driving force behind their health, we’ll never see the life-changing outcomes that are truly possible.
My vision is to help people reclaim their power and reconnect with the incredible healing potential built into their bodies. I want to move the conversation away from “What pill do I need?” and toward “What is my body trying to tell me, and how can I support it?” This shift transforms health care from a reactive, symptom-chasing system into a proactive, lifeenhancing one.
When people learn that true healing requires intention, selfawareness, and a willingness to make meaningful changes — in how we live, eat, sleep, breathe, move, and think — something remarkable happens. They stop feeling broken or limited by a diagnosis, and they start stepping into their own greatness.
It’s no surprise that you often see celebrities adopting these concepts early on. People like Tim Robbins, Kim Kardashian, Dana White, and so many others are embracing a root cause, Functional Health approach to ensure they can not only feel their best but also look and perform their best for years to come. This level of proactive care is something I believe should be available to — and embraced by — everyone, not just those in the public eye.
Through my Inspired Living Metabolic and Lifestyle Reset Program and my Essentials 1-on-1 Functional Health Program, I’m guiding people through transformations that often exceed what they thought was possible, reversing chronic disease, restoring energy, lifting brain fog, and reigniting joy for life.
Beyond my programs, my mission is to keep spreading this message through ongoing education on social media and, soon, a podcast that will serve as a hub for learning, inspiration, and empowerment. I envision a ripple effect where these ideas become more mainstream. And Canadians of all ages start to see health not as something they “manage,” but as something they actively create and protect every single day.
Because when patients become true partners in their care, health care stops being about just living longer… and starts being about living better.
We Are Excited To Announce
The South Asian Health Magazine Is Launching In The United States
FEATURING
DR. VARUN GANDHI
FROM LOS ANGELES, CALIFORNIA
Dr. Varun Gandhi is a storyteller, community builder, and cultural advocate passionate about keeping Indian traditions alive for the next generation. Varun is deeply committed to creating spaces for connection. From organizing largescale community festivals like Uttarayan and Gujarati Unity Festival to building platforms such as Eventmor, he brings people together to celebrate identity, share stories, and strengthen bonds across generations.
As a father, he finds inspiration when his son was born, which drives his mission to make culture fun, meaningful, and accessible for kids.
Through his children’s books—spotlighting Indian role models and values like seva (selfless service) and empathy—he helps young readers see themselves reflected in stories that nurture both pride and compassion.
Beyond nutrition and cleansing, Dr. Gandhi advocates for a holistic lifestyle that includes mindfulness, emotional balance, and conscious choices in daily living. He encourages clients to listen to their bodies, practice gratitude, and adopt habits that align with both physical health and inner peace. His teachings inspire people to move away from quick fixes and instead cultivate sustainable rituals that nourish the body and spirit every day. Through his programs, coaching, and speaking engagements,
Dr. Varun Gandhi empowers people to take charge of their health journeys with knowledge, compassion, and purpose. His mission is to guide others toward a state of abundance in health—where wellness is not just the absence of illness, but the presence of energy, joy, and holistic harmony. By bridging the gap between cleansing, mindfulness, and conscious living, Varun continues to transform lives and promote a deeper understanding of what true wellness means.
Dr. Varun’s coaching focuses on guiding individuals and organizations in health and wellness related industries with branding, product strategy, marketing, and event production. He also emphasizes abundance and wealth training, teaching clients how to increase their value, command appropriate pricing, and leverage their personal story for maximum exposure.
At the heart of everything he does is a simple belief: culture should be celebrated, stories should be shared, and when we pass these values on with love and connection, we create a stronger, more vibrant community for the future.
Owner/Artistic Director of
Dance Priya Nykan from
BRIDGING CULTURES THROUGH MOVEMENT
San Francisco, California
@studiomikomi
“The cold cement bit into the soles of my red-painted feet, and the air buzzed with anticipation as I prepared to step into the spotlight for my debut performance in Bangalore, India.”
For Priya Nykan, that moment marked the beginning of a lifelong journey blending tradition, rhythm, and identity. Born in Canada to Indo-Fijian parents and now based in California, Priya is the visionary Owner/Artistic Director of HipHop-Natyam Dance Academy—a vibrant fusion of Bharata Natyam and Hip-Hop that celebrates both her South Asian heritage and her Western upbringing.
Married and a proud mother of four, Priya wears many hats: dancer, choreographer, paraeducator, and certified Yoga and Pilates instructor. Over the past 15 years in California, she has nurtured her passion for movement into multiple ventures, including her own dance fitness studio under HipHop-Natyam LLC.
“Through the fusion of Bharata Natyam and Hip-Hop, I’ve created a unique cultural expression—HipHop-Natyam—that reflects my identity as a multicultural artist,” Priya explains. Her choreography honors the discipline of Bharata Natyam—precise footwork, expressive gestures, and storytelling—while infusing the rhythm and freedom of Hip-Hop. This evolution helps Western audiences connect with ancient Indian art forms through a modern, relatable soundscape. Outside the studio, Priya continues to inspire movement as a Pilates and Yoga instructor at Club Pilates and Yoga Six in Brentwood, and at Diamond Hills Sports Club and Spa in Oakley, California. Her mission is to build a thriving dance community that bridges cultures and strengthens South Asian American identity through the universal language of art and movement.
Pam Pabla Unshakable Leadership:
on Building Trust, Empowering Others, and Protecting What Matters Most
Can you share a bit about your professional journey and what inspired you to pursue a career in the insurance industry?
My journey in the insurance industry has been both meaningful and deeply rewarding. With over 25 years of experience, I have had the opportunity to serve in various roles—from client service and claims advising to leadership, education, and business ownership. Since opening my agency in 2018, my team and I remain committed to helping individuals, families, and business owners protect what matters most to them.
Witnessing insurance’s real impact during life’s most unexpected moments inspired me to pursue this path. Insurance is not just about policies—it is about people. It promises to provide support, guidance, and peace of mind when it matters most. That purpose continues to guide everything I do.
Over the years, I have remained committed to advancing the profession. I taught Chartered Insurance Professional (CIP) courses with the Insurance Institute of Canada, helping future professionals build the skills and values needed to serve others with care and integrity. I have also been honoured to represent the profession as an Insurance Ambassador.
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Today, as a Chartered Insurance Professional, an Award-Winning Author of Unshakable Leadership, and an entrepreneur leading my insurance agency, I bring together years of experience, deep industry knowledge, and a passion for people. I am proud to serve as a leader and mentor, empowering others through education, delivering meaningful protection, and building a legacy of care, service, and leadership.
“My
agency is built on trust, care, and personalized service. My team is dedicated to guiding clients through every step with clarity and compassion, ensuring that they feel protected, valued, and supported in every decision.”
Health insurance is a key part of protecting your well-being. Please help our readers understand Ontario’s various types of health insurance coverage and how someone might choose the right option for their needs.
Absolutely. In Ontario, while we’re fortunate to have provincial health coverage through OHIP, it doesn’t cover everything. That’s where additional health insurance comes in. Individuals can explore a variety of plans that offer coverage for things like prescription drugs, dental care, vision, paramedical services, and even private or semi-private hospital rooms. There are also options for personal health plans and executivestyle coverage tailored to business owners or self-employed individuals.
Choosing the right plan comes down to understanding your lifestyle, current health needs, and gaps in your coverage. I encourage people to ask questions, review their budget, and think long-term. A good insurance advisor will walk you through the options and help you select a plan that gives you flexibility and peace of mind.
Supplemental health insurance can offer extra support beyond what OHIP covers. What are some of its top benefits, and who should seriously consider adding this type of coverage?
Supplemental health insurance is really about protecting your lifestyle and your choices. While OHIP covers many essential services, it doesn’t include everything—especially regarding everyday health needs. That’s where supplemental coverage steps in, offering support for prescription drugs, dental care, vision, mental health services, physiotherapy, chiropractic care, and more.
Think of it as a customized health safety net—giving you the freedom to choose the care you want when you need it without worrying about the financial burden. It benefits self-employed professionals, retirees, young families, and even students starting independently.
Supplemental health insurance is a powerful way to stay ahead of health expenses and protect your savings if you value wellness, independence, and peace of mind. After all, your health is your greatest asset— protecting it means protecting your future.
In today’s world, families are more aware of the financial impact a serious illness can have. How can critical illness insurance provide the support people need during such a life-changing time?
A serious illness can change everything in an instant. That is why critical illness insurance is so important. It provides a tax-free lump sum that helps ease the financial pressure so you can focus on what truly matters — your health and your family.
Whether it covers out-of-pocket medical expenses, helps with everyday bills, or allows you to take time off work to recover, this protection gives you choices. It is not just about money. It is about time, comfort, and peace of mind during some of life’s most difficult moments.
At its heart, critical illness insurance is about being prepared and feeling supported. It allows families to move forward with confidence, knowing they will not have to face a health challenge alone. It is one of the most thoughtful ways to protect the future.
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Many people may not fully understand disability insurance. Can you explain the types of coverage available and why it is so essential for anyone who may face a health concern that affects their ability to work?
Disability insurance is one of the most important forms of protection because it helps safeguard your income if an illness or injury prevents you from working. Your income supports everything—your home, family, and future—so protecting it is essential.
There are different types of disability coverage. Some plans offer short-term benefits for temporary situations, while others provide long-term support if you cannot return to work for an extended period. Each type is designed to help cover your daily living expenses so you can focus on recovery without the added stress of financial worries.
I always say that your ability to earn an income is one of your greatest assets. Disability insurance gives you peace of mind, knowing that you have support even if life takes an unexpected turn. It is about planning and staying strong during uncertain times.
The insurance world can sometimes feel overwhelming for people. How do you help your clients feel informed, confident, and supported when making insurance decisions?
My goal is always to make insurance simple, caring, and straightforward. I understand that insurance can initially feel confusing, but with the proper guidance, it becomes a powerful tool to protect what matters most. I take the time to listen and understand my client’s needs and explain coverage in a way that is easy to understand and meaningful to them.
Education is key. I want every person I speak with to walk away feeling confident and empowered about their decisions. I believe in building relationships, not transactions. That means offering honest advice, being available to answer questions, and always keeping their best interest in everything that I do.
When people feel supported, they make strong choices for themselves and their families. That is what real peace of mind looks like, and I strive to deliver it daily.
Many homeowners may not fully understand the purpose of mortgage insurance. Can you explain what it is, how it works, and why homeowners need to consider, especially those buying their first home?
Mortgage insurance protects your loved ones from financial hardship if something unexpected happens to you. It provides a tax-free benefit that the beneficiary can use to help pay down or pay off the remaining mortgage balance in case of a critical illness, disability, or death.
For many families, the home is more than just a property— it is a place of comfort, stability, and security. Mortgage insurance helps ensure that even in the most difficult times, your family is not left with the burden of large monthly payments or even the risk of losing their home.
This coverage is essential for first-time homeowners who are building their financial foundation. It offers peace of mind and a layer of protection that allows you to focus on living life confidently, knowing your home and your family are supported no matter what life brings.
Life insurance is key to protecting your family’s future. Why is it so important to have life insurance, and how can someone choose between term and permanent life coverage?
Life insurance is one of the most powerful ways to protect your loved ones. It provides financial security and peace of mind, ensuring that your family can maintain their lifestyle, cover outstanding debts, and focus on healing—not hardship—in the event of an unexpected loss.
There are two main types of life insurance: term and permanent. Term life insurance protects for a set period, such as 10, 20, or 30 years. It’s often chosen for its affordability and simplicity, making it an excellent option for those with short- to medium-term needs, like paying off a mortgage or securing income replacement during the working years.
On the other hand, permanent life insurance is designed to last a lifetime. It offers long-term protection and can build cash value over time. This makes it an ideal choice for those looking to leave a legacy, fund future expenses like education or estate planning, or ensure lifelong coverage.
Choosing the right solution depends on your goals, stage of life, and family’s needs. My team and I are here to guide clients through every step, helping them make informed, confident decisions that bring lasting protection and peace of mind.
“Life insurance is not just about what happens someday — it is about protecting the life you are building today and every tomorrow that follows.”
Life insurance is one of themostpowerfulwaysto protectyourlovedones.It providesfinancialsecurity andpeaceofmind, ensuringthatyourfamily canmaintaintheirlifestyle, coveroutstandingdebts, andfocusonhealing—not hardship—intheeventof anunexpectedloss
With changes in the housing market, what should homeowners consider when choosing home insurance to make sure they are fully protected from unexpected damage or loss?
Home insurance is more than just a requirement — it is a key part of protecting your home, your belongings, and peace of mind. As the housing market changes and home values shift, homeowners must ensure their coverage keeps pace.
When selecting a home insurance policy, I encourage people to look at more than just the basic coverage. It is about understanding what is included, such as protection against fire, water damage, theft, and personal liability. You also want to ensure the coverage reflects your home’s current rebuilding costs, not just its market value.
Optional coverage, like sewer backup or overland water, can also provide added peace of mind, depending on where you live. Solutions are available for those with high-value belongings or home-based businesses to ensure proper protection.
Home insurance is about feeling secure, knowing that your family, your investment, and future are protected if something unexpected happens. It is a smart step toward financial stability and a strong foundation for life.
A business owner must have the right insurance coverage. Can you explain the different types of business insurance available and why entrepreneurs need to assess their risks and protect their business
with the right coverage?
Business insurance is vital to building and protecting what you have worked so hard to create. Every business is unique, so the coverage should reflect the specific risks involved in your operations.
There are several types of business insurance to consider. Commercial property insurance helps protect your building equipment inventory and contents. Commercial general liability insurance helps cover costs related to third-party injury or property damage. Professional liability, also known as errors and omissions insurance, is important for businesses that provide advice or services. For businesses with vehicles, there is commercial auto insurance. And if you employ staff, you may need coverage that supports your obligations as an employer.
Assessing your risks and having the proper protection in place helps prevent minor setbacks from becoming significant financial challenges. Business insurance provides stability and confidence, allowing entrepreneurs to focus on growth while knowing they are protected from the unexpected.
For
Protecting against potential risks is essential for small service businesses. The right insurance coverage provides financial protection and allows business owners to operate with confidence and peace of mind. 9 10 11
small businesses, especially those in the service industry, what types of insurance are most important to help guard against potential risks, and how can business owners make sure they are getting the best value?
Some of the most essential types of coverage include commercial general liability, which helps cover the legal and/or medical costs if a client or third party is injured or experiences property damage related to your business. Professional liability insurance is also valuable, especially for companies that provide advice consulting or services. Property insurance can help protect your equipment, tools, or office space, whether you own or lease it.
To get the best value, business owners should review their coverage regularly, especially as their operations grow or change. Working with a trusted insurance advisor can help you understand what is necessary and what is optional and how to tailor a plan that fits your needs and your budget.
Smart planning today helps protect your business tomorrow, allowing you to focus on delivering excellent service and building lasting success.
As the author of an upcoming book on leadership, what inspired you to write about this topic, and what do you hope readers will take away from it?
This book reflects my personal and professional journey, which was shaped by leading a team, building a business, and walking through seasons that required strength, faith, and unwavering commitment. Over the years, I have learned that leadership is not about status or position. Rather, it is about how you show up, how you serve, and how you make a difference in the lives of others.
I felt a deep calling to share the principles that have guided me—accountability, responsibility, and faithfulness. These values have helped me grow as a leader and remain grounded in every decision. I hope that by sharing these lessons, others will feel empowered to step confidently and clearly into their leadership journey.
This book is filled with real stories, timeless truths, and practical tools to help readers lead with purpose and impact. It is for anyone who wants to grow and lead with the heart and create a lasting legacy — not just in business, but in life.
If you are ready to rise into the leader you were meant to be, this book will inspire, support and walk with you every step of the way. This is more than just a book; it is an invitation to transform your mindset, strengthen your leadership, and step boldly into your calling.
“Leadership is not about power; it is about purpose. This book invites every reader to lead with courage and integrity and become the difference the world needs today and in the future.”
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What has been one of the most fulfilling parts of your career so far, both personally and professionally?
One of the most fulfilling parts of my career has been the opportunity to make a real difference in people’s lives. Whether helping a young family protect their future by supporting a business owner with the right coverage or guiding someone through a difficult season, I find purpose in knowing that what we do truly matters.
Professionally, I am proud of building a successful insurance agency that focuses on care education and trust. As a Chartered Insurance Professional and the Award-Winning Author of Unshakable Leadership, I have had the privilege of sharing my knowledge and values with clients and the community. Leading a team that believes in putting people first and watching them grow has been incredibly rewarding.
Personally, the most meaningful moments are the ones where clients become like family, and I get to walk alongside them through life’s journey. I have learned that success is not only measured by numbers but also by the lives you touch, the relationships you build, and the legacy you leave behind.
“True fulfillment comes from knowing that every conversation, every policy, and every decision is impacting lives in a meaningful way. My greatest success is not in what I have achieved — but in the legacy of trust, care, and leadership my team and I continue to build daily.”
What can we expect from your upcoming book, and what is next for you in both your professional journey and personal growth?
This book represents a defining moment in my journey. It captures the essence of growth through resilience and the strength that comes from choosing integrity over comfort.
Readers can expect a deeply meaningful and action-oriented experience that challenges them to reflect, lead, and live with intention. It is not just a book to read but a guide to follow as they build the kind of life and leadership that creates lasting impact.
Professionally, I am focused on deepening the level of care and support that offer through my insurance agency. My vision is to continue building a team and client experience centred on trust, clarity, and service. I am also looking forward to new speaking opportunities, collaborations, and leadership development projects that will expand the reach of this message.
On a personal level, I remain committed to growing in faith, strengthening my family foundation, and living a life that reflects purpose and gratitude. When you lead with your values and walk with vision, every new season becomes an opportunity to rise.
The journey ahead is full of purpose, and I am excited to continue serving, leading, and inspiring — one life, one chapter, and one conversation at a time.
“This new season is filled with purpose, passion, and possibility. My journey forward is a calling to lead with vision, influence with integrity, and build a legacy rooted in faith, excellence, and impactful leadership.”
UPCOMING FEATURE COVER STORY
MANITOBA
Dr. Gurinder Randhawa
(MA. M.Ed. Ph.D)
Regulated Canadian Immigration Consultant (RCIC-IRB)
Growing Pathways Immigration is a Canadian immigration consultancy owned and led by Dr. Gurinder Randhawa, RCIC-IRB. Dr. Randhawa is a highly qualified, committed, and reliable professional with extensive, cross-disciplinary experience. She holds a Doctorate in Education and Master’s degrees in Education and English, along with a Diploma in Immigration Laws, Policies, and Procedures and specialized training related to Immigration and Refugee Board (IRB) matters. As a Regulated Canadian Immigration Consultant (RCIC-IRB), she is authorized to represent clients in immigration pathways and before the IRB. Canada’s immigration system is complex and continually evolving, with more than 60 programs and streams. Dr. Randhawa carefully reviews each client’s circumstances, analyzes the details, and provides clear, timely, and strategic advice to support wellinformed decisions and pursue favourable outcomes.
PROFESSIONAL BACKGROUND
Before immigrating to Canada in 2010, Dr. Randhawa served as a Permanent Professor in India for nearly six years. Since arriving in Canada, she has worked in Manitoba’s public schools and University College of the North, Manitoba, driven by her passion for teaching adolescents and adults. She is currently a Learning Support Teacher with the Winnipeg School Division. Known as a dedicated educator and mentor, she has supported students in both India and Canada as a teacher, advisor, and guide.
COMMUNITY LEADERSHIP
In 2015, Dr. Randhawa founded Shining Star Productions Manitoba, a non-profit organization that promotes the talent and skills of youth and young adults through pageants and talent showcases. She currently serves on the Board of Governors of the Manitoba Institute of Trades and Technology and previously served as a Board Member of the Manitoba Centennial Centre Corporation. Dr. Randhawa actively supports the community by sponsoring events, contributing to charities, and volunteering with various organizations. Her community leadership reflects the same values that guide her immigration practice: helping individuals discover opportunities, reunite with their families, and build meaningful futures in Canada. In recognition of her outstanding contributions, she was recently awarded the King Charles III Coronation Medal.
Refugee/Asylum Cases
Refusal cases & Appeals
Family/Spousal Sponsorship
Work Permits
LMIA Applications
PNP Applications
FSW/FST/CEC Express Entry
Live-In Caregivers
Visitor/Super Visa Applications
Inadmissibility issues
Temporary Resident Permits
PR Card Renewal
Citizenship Applications
Study Permits
Business Investors
DR. WARRAICH
World-class fertility expertise. A caring team by your side.
Dr. Warraich obtained her medical degree at the University of Manitoba. She then went on to complete a Royal College of Physicians and Surgeons accredited fellowship in Reproductive Endocrinology and Infertility at the Ottawa Fertility Centre in Ottawa, Ontario. She returned home to Winnipeg in 2018 to join Heartland Fertility and Gynecology Clinic as an associate physician. Dr. Warraich is committed to using her expertise to support patients at Heartland Fertility Clinic in achieving their dreams of family. She is fluent in English, Punjabi and Hindi.
EXPERIENCE STATE-OF-THE-ART FERTILITY CARE IN THE HEART OF MANITOBA
At Heartland Fertility, you’ll find a balance between exceptional facilities and a warm, caring team that combines advanced medical expertise with a genuine dedication to help you on your path to parenthood.
FERTILITY TESTING
IN VITRO FERTILIZATION (IVF)
EGG FREEZING
INTRAUTERINE INSEMINATION (IUI)
LGBTQ2SIA+ FAMILY PLANNING
DONOR & SURROGACY SOLUTIONS
HEARTLAND FERTILITY WELCOMES SELF-REFERRALS. REQUEST YOUR APPOINTMENT
HEARTLAND FERTILITY WELCOMES SELF-REFERRALS. REQUEST YOUR APPOINTMENT ONLINE
Healthlink BC
Phone number
Call 8-1-1 or (604) 215-8110
Teletypewriter (TTY)
Relay service is available by dialing 7-1-1.
Call to get the following services:
Advice from a physiotherapist on activity and exercise. They are available Monday to Friday, 9 a.m. to 5 p.m.
Advice from a pharmacist on medicines. They are available 5 p.m to 9 a.m., 7 days a week.
Language assistance
For an interpreter, say your language in English three times. Wait until an interpreter comes on the phone.
Help nding health services in your community. They are available 24 hours a day, 7 days a week.
Help from a dietitian with food choices and nutrition. They are available Monday to Friday, 9 a.m. to 5 p.m.
Advice from a nurse on any health issues or concerns, and to recommend whether you should see a health care provider in person. They are available 24 hours a day, 7 days a week.
Call to speak to a nurse that can do all these things for you:
Access your Fraser Health medical record to review your medical history.
Make referrals to appropriate Fraser Health programs and services.
Give you health advice by phone or video call.
Fraser Health Virtual Care
310 Mental Health Support
310-6789 (no area code needed)
Language assistance
Open hours
7 days a week, 24 hours a day
For an interpreter, say your language in English three times. Wait until the interpreter comes on the phone.
For hearing impaired assistance: Phone
1-800-SUICIDE-LINE or 1-833-456-4566 Text Message 45645
Call for free con dential emotional support, crisis intervention and community resource information. Examples of things that might cause you concern, worry or distress:
Suicidal thoughts or feelings
Kid’s Help Phone
Mental health and substance use concerns
Phone number 1-800-668-6868
Services available
Family and relationship con icts and abuse
or
Open hours
7 days a week, 24 hours a day Website Visit kidshelpphone.ca or scan the QR code
Provides counselling, referral and support services for children and youth under the age of 20 years old. Professional counsellors provide immediate and caring support to young people who are dealing with a problem, making a hard decision, or struggling with feelings. or mood.
Phone number 1-800-663-7100 or (604) 683-7151
Open hours Monday to Friday 9 a.m. to 3:30 p.m.
Languages available English, Mandarin, French, Punjabi and Cantonese
The Medical Insurance Helpline can help answer questions you may have about:
Medical Services Plan (MSP): This plan is needed to get health care in BC.
Interim Federal Health Program (IFHP): A program that provides temporary health care coverage to refugees during the rst 12 months they are in Canada.
Pharmacare: This program helps pay for the cost of some medicine. You can apply for it if you have been in Canada for more than 12 months.
Alcohol and Drug Information Referral Service
Phone number
1-800-663-1441 or (604) 660-9382
Language assistance
For an interpreter, say your language in English three times. Wait until the interpreter comes on the phone.
a week, 24 hours a day
Services available
Provides free, con dential information and referral services to support with any kind of substance use issue (alcohol or other drugs).
Information available
Information includes prevention resources, support groups, and topics related to addiction such as fetal alcohol syndrome.
Community Services BC211
Language assistance
For an interpreter, say your language in English three times. Wait until an interpreter comes on the phone.
Referrals available
Referral to community substance use treatment services is available for all ages.
Get help nding community and government supports and services. Examples of supports and services include employment help, nancial help, legal help, housing, language classes, mental health services, newcomer supports, resources for parents, seniors services, support groups, victim services, youth services and more.
Urgent Primary Care Centres
Access a health care provider to receive ongoing medical care and timely care for urgent, non-life threatening illnesses and injuries. Examples of when to visit an Urgent Primary Care Centre (UPCC) for urgent care include:
Cuts, wounds or skin conditions Nausea, diarrhea or constipation Infections
health (low mood, anxiety or depression)
Languages available If you don’t speak or understand English well enough for medical conversations, ask us for a medical interpreter. You can bring someone if you wish to help with interpreting.
Please call ahead to make sure the Urgent Primary Care Centre can meet your care needs. Walk-ins are available but days and hours may vary. Check the website to con rm before walking-in.
Langley Langley Urgent and Primary Care Centre #202-20434 64 Avenue (604) 514 7477
Maple Ridge Ridge Meadows Urgent and Primary Care Centre #121-11900 Haney Place (604) 476 4650
Surrey Surrey-Newton Urgent and Primary Care Centre 6830 King George Boulevard (604) 572-2625
Want to learn more? For more information, use your phone camera to scan this QR code. This link takes you to Fraser Health's Urgent Care webpage.
Clinics
Are you looking for non-urgent care and don't have a family doctor? Medimap can help you nd walk-in clinics. You can compare walk-in clinic wait times and book virtual care appointments. For more information, use your phone camera to scan this QR code.
Mamta’s Lovely Mustache
is a unique book that helps children address bullying and overcoming fear by believing in themselves.
Sometimes, the most fascinating part of a book is the story behind it. For me, this book is deeply personal—an account of my own healing journey behind the scenes. It’s not just a story for children, but a reflection of my experiences and the resilience I discovered along the way. This book has been a lifelong dream. Ever since I was a young girl, I promised myself that one day I would write it. What I didn’t anticipate, however, was that when the time finally came, I would face an unexpected challenge—a mild traumatic brain injury left me unable to read or write. What makes this book so special is its message—it’s more than a story. It teaches children about self-love, selfawareness, and cultivating the courage from within. By helping children understand their worth and strength, this book offers tools to combat bullying and build confidence. These lessons are not just for the playground but for life.
Through storytelling, I found a way forward. Even though I struggled to read and write, I leaned on the fact that our brains are natural storytelling machines. Storytelling is not only medicinal, but it is also profoundly healing for mental health. It gave me the strength to endure one of the most difficult times in my life.
Storytelling helped me process my emotions, reduce feelings of isolation, and create a sense of purpose and meaning in my journey. It allowed me to reframe my struggles, giving me a sense of control over my narrative and enabling me to see myself as resilient instead of broken. This act of sharing and reshaping my story became a key part of my healing process.
My memory became my greatest ally. Despite my limitations, I used it to piece together my ideas and, over time, I gained the skills to read and write again. I transitioned from editing in my mind to editing on paper, a process that felt transformative.
Storytelling is a beautiful way to reclaim and rearrange the narrative you’re in and change the outcome of your experience.
Storytelling also illustrated to me the power of creativity and healing.
About the Book
Mamta is so excited for her first day of grade three! But when her classmates start to whisper and laugh in the line for recess, Mamta wonders if she’ll ever fit in. With some help from her Ma, Mamta learns to celebrate who she is in a confident and sparkling way. As Mamta encourages her classmates to shine bright and share their differences, she gains self-confidence and makes a new and unexpected friend. The book is available on: www.pujatheauthor.ca Amazon www.indigo.ca
About the Author
Puja Suri
Puja Suri is a Canadian Certified Counselor, Mind and Body Coach and Children’s Yoga Instructor. She has a passion for inclusion and has spent many years advocating for people with disabilities. In 2016, she was awarded the Certificate of Appreciation by Vantage for her valuable contributions within her community. Puja is the founder of Seva Girl, a fundraising-based initiative that supports organizations that educate and empower women and children. Her love for self-acceptance is incorporated in Mamta’s Lovely Mustache, which is based on her life, but with a fun twist.
We Are Excited To Announce The South Asian Health Magazine Is Officially Launching In Montreal,
AS THE FEATURE COVER STORY DR. SHUVO GHOSH
Dr. Shuvo Ghosh is a dedicated developmental pediatrician whose clinical, academic and research work centres on supporting children, youth and families in navigating some of the most complex challenges of growth, behaviour, identity and wellbeing. He obtained his undergraduate degree in Biology and Hispanic/Italian Linguistic Studies at Johns Hopkins University in Baltimore, followed by his medical degree from University of Illinois at Chicago College of Medicine. He then completed his residency in Pediatrics at Georgetown University in Washington, D.C., as well as rotations and research at University of Hawai’i - Mānoa and the Kewalo Marine Mammal Research Laboratory in Honolulu, HI. He subsequently pursued a fellowship in Developmental-Behavioural Pediatrics at the Montreal Children’s Hospital at McGill University in Montreal, QC.
In his current roles, Dr. Ghosh serves as Director of the Developmental Pediatrics Program at McGill University, within the Division of General Pediatrics. He co-directs the Gender Variance Clinic (GVC) at the Montreal Children’s Hospital, where he is the medical lead of the Brain, Development, and Behaviour Clinical Network. He is a
Quebec With
co-director of the community-based Meraki Health Centre which focuses on marginalised populations, where he has helped to pioneer clinical and research work at the intersection of child development, gender identity, and health equity.
Dr. Ghosh’s research interests span various areas including: nutritional influences on development, issues affecting language acquisition, the pathways of gender development and variance, infant soothing and crying behaviour, the ethics of access to developmental interventions,as well as the psychophysiologic underpinnings of brain development and behaviour. Among his published works are explorations of the communication between pediatricians and psychologists in ADHD, and measures of psychological distress following paediatric critical illness. He is deeply committed to working collaboratively with children, their families and communities in the framework of whole person health care: a holistic approach to caring for others. He sees hisdaily interactions not simply as clinical work, but as an ongoing conversation about how we care for ourselves, our children and society more broadly.
Beyond the clinical and academic spheres, Dr. Ghosh brings a creative and human dimension to his practice: he speaks 11 languages in varying degrees of fluency, is a writer of poetry, narrative non-fiction and fiction, and as a musician he leads his own Montreal indie-pop band, Hearts Underground.
At Jas Hundal Counselling Centre we provide a confidential, non-judgemental space where clients are heard and supported. Our Master’s level therapists support clients through life challenges and stressors.
Our mission is to provide clients with services rooted in neuroscience and delivered in a respectful, competent, and collaborative manner We offer our services virtually in BC and our in person sessions are available at our Abbotsford office.
Our Services
Individual Counselling
We utilize evidence based strategies that are rooted in neuroscience to help clients improve their wellness.
Couples Therapy
A therapist will guide couples on how to resolve conflicts and build healthy communication.
ADHD Assessments
We provide diagnosis, treatment plans and counselling to manage ADHD symptoms
Affordable Counselling
Our low-cost counselling program is to support clients facing financial barriers
Why Choose Us?
We work with clients on a range of issues, including but not limited to:
Life Transitions
Emotional Regulation
Conflict in Family Relationships
Anxiety & Depression
Trauma & PTSD
Socio-Cultural Issues
Stress & Burnout
Sex & Intimacy
Anger Management
Domestic Violence
Self-Esteem
Our services are available in Punjabi & we offer evening and weekend sessions. To book an appointment email us at info@jashundal.com