1. Exercise – NOPE, not happening
2. Samosa, chevda, gaathiya, toast with sugary chai – HEAVEN on earth
3. Meal is not complete without Chawal (RICE) – it’s only the rice in the entire meal that gives satisfaction
4. Mithai and desserts – Ice creams and dark chocolate are my childhood favorites
Well, let’s talk about physical activity first. Growing up I typically heard comments like “Don’t go out in the sun, your skin will become dark” or “Why are you working out, you are so skinny”. Not only comments from others stopped me from exercising, but my own excuses as well – too much homework to complete, I need a buddy to exercise with, none of my friends are exercising, and million others! COMMENT BELOW AND SHARE YOUR STRUGGLES ABOUT EXERCISE WITH ME. If I’m being honest, I struggled with exercising on a daily basis until 3 years ago. NEW BLOG will discuss my 3 strategies to create a new habit and some home workout apps. Btw this picture is after one of my 15 minute HOME workouts – yes, you don’t need to go to a gym to exercise.
Fried snacks and toast were the best companions of my evening chai during my adolescent years. After a long day of school, samosas and chevda was comforting to me. Well, during school years, my metabolism was fast and I did not struggle with weight issues. But, during my mid 20’s I couldn’t keep my weight off and felt lethargic after drinking tea and eating fried snacks until I decided to come up with super swaps snacks for my tea. Be sure to checkout my Facebook page to watch live nutrition information videos to learn about these super swaps – I call them “chai ke naye saathidaar aka my evening tea’s new companions”
Rice – well show me one South Asian who doesn’t love rice. Of course, I’m no different. I grew up eating some form of rice as part of all three meals – breakfast, lunch, & dinner. But, what’s different now is as a dietitian I know how to control my portions, make tasty brown rice, incorporate other grains in my diet – I am going to teach you to do the same through my Weekend Wellness newsletter and online nutrition coaching programs. Truthfully, I don’t even crave as much rice anymore since I’ve started enjoying other grains. Like always, I will say this – “JUST BEING A SOUTH ASIAN PUTS ME AT A HIGH RISK FOR DIABETES AND HEART DISEASES, AND IT’S THE SAME FOR YOU”. But, I will not ask you to give up your favorite South Asian foods because I never gave them up either. Through my free resources such as wellness guides, recipes e-books, blog and Facebook page, I will teach you strategies to prevent and manage diabetes, enjoy heart health, and lose weight without completely giving up RICE, Samosa, or anything else that you love 🙂
Mithai – South Asian festivities are absolutely incomplete without some type of Mithai. Let me know if you disagree. Naturals ice cream was my favorite while growing up in India. I make sure to eat it every time I visit India. I just couldn’t say NO to ice creams or stop eating at least a few scoops while watching TV until I learned about “mindful eating“. According to the concept of mindful eating, “you shouldn’t restrict yourself”. You shouldn’t create lists of good and bad foods in your brain. The more you restrict, the more you think about your favorite foods which lead to overeating and guilt.
1. WATCH YOUR DESSERT PORTIONS
2. KEEP ROOM IN YOUR TUMMY TO ACTUALLY ENJOY MITHAI OR ICE CREAM INSTEAD OF EATING IT JUST BECAUSE YOU DON’T WANT TO MISS OUT EVEN THOUGH YOUR STOMACH IS ALREADY FULL
3. CONNECT WITH YOUR SATISFACTION CUES.
Enjoy three bites and learn to become satisfied!
Until next blog post,
Move more, drink chai – but with healthy snacks, experiment with brown rice, and eat desserts mindfully!
Xoxo, your South Asian dietitian Jenifer ♥️