No more shunning relatives and friends who seem “mentally aloof.” We need less comparisons between each other’s kids and more encouragement of a child’s natural talents. We have to feel responsible and involved in the treatment of our loved ones ailments, physical and mental. Life is tough, & only gets more competitive with every passing decade. Job growth fluctuates, academic standards rise; it becomes difficult to stay afloat amongst responsibilities. In the East and South Asian communities especially, there has always been a strong sense of competition in order to become the best at all we set out to do, from children to adults alike. This need to “become better” must also include an awareness of our mental health along the way. A healthy, nourishing environment during the pursuit of our goals is what will help ease in reversing the taboo. It is important that we create a safe space for us to open up about how we’re feeling, as often as one needs.

About the Author

Nisha Jani earned a Master’s in Exercise Physiology and Sports Medicine from the University of Miami, where she also studied Psychology and Kinesiology. She uses her expertise in exercise & physiology to fuel her lifelong passions of dance, fitness, and teaching. She is passionate about bringing to the community an awareness about the benefits of preventative medicine in the form of exercise and diet, favoring a holistic approach to well-being. After working in cardiology, Nisha is now a Certified Strength & Conditioning Specialist, applying scientific principles towards improving athletic performance, injury prevention, and nutritional guidance.

Posted on: 04-2-2019 by: Deshvidesh

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Exercise Physiology and Sports Medicine

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Holidays tend to bring about very rich memories for us, usually centering around the excitement of traveling and family members visiting. Every year it’s a new blur of vivid colors, bright lights, and delicious aromas. Oh the aromas!! It’s almost like every holiday has its own special scents. But the foods and drinks we indulge in don’t have to be so calorically dense, nor do they have to add to our “holiday weight.”

A useful trick is to keep a mild level awareness throughout the holidays about the foods you pick up to eat. Don’t be afraid to question what it is you’re ingesting! Think, is there a better alternative to what I’m about to put into my body? We do not have to give up sweets completely, but there are tasty variations that we may even grow to love more because they don’t make us feel as groggy or bloated.

In trying to avoid buying a size up in my jeans and staying clear of acne breakouts (right before Navarati season, yikes!), I found alternatives to unhealthy holiday foods [inspired by GrowFit, TruWeigh & BoldSky blogs]. Here are some of the highlights to guide you.

On Diwali and other holiday times, when you find yourself sitting idle and relaxing, stay clear of sweets high in saturated fats. Avoid the heavy samosas and go for chickpea dhokla instead. Leave the fried, caloric rich, fattening vada and stick to steamed idli sambar. Idli also has more protein than aloo puri. Instead of white rice, try your biryani with cauliflower rice. Watch for those glycemic indexes as well, especially if diabetic. Even ketchup, which has more sugar, can be substituted with mint chutney! Feeling a sweets craving? My mom makes amazing fruit salad with a little milk; it’s healthier than the ladoos. I’m guilty – I love my poha with potatoes and sev; instead try grated coconut (a healthy fat), peas, & some lemon juice.

Still craving ladoo? Try making whey protein ladoo! Take poha, banana, oat powder, almonds, milk, and your favorite protein powder and combine them well. Make the ladoo balls then coat with a creamy mix of your protein powder & milk. Set it to cool and you’ll have protein bites for Diwali.

Craving chaat? Neha Ghosh from Bold Sky introduces Spicy Corn Chaat, which is packed with antioxidants and fiber. She mentions the capsaicin in red chili powder, which aids in fat loss.

Longing for savory snacks? Paneer is one of my favorite things. Try roasting a paneer kabob with flax seed and cinnamon (or get creative)! Ghosh includes cinnamon in her recipe since it is also helps manage cravings and weight. Flax seeds contain omega-3’s which we need to support critical functions in our bodies.

Think outside the box when it comes to food, especially during the holiday season. Stay aware, stay active, and embrace the holiday aromas in a health conscious way.

About the Author Nisha Jani earned a Master’s in Exercise Physiology and Sports Medicine from the University of Miami, where she also studied Psychology and Kinesiology. She uses her expertise in exercise & physiology to fuel her lifelong passions of dance, fitness, and teaching. She is passionate about bringing to the community an awareness about the benefits of preventative medicine in the form of exercise and diet, favoring a holistic approach to well-being. After working in cardiology, Nisha is now a Certified Strength & Conditioning Specialist, applying scientific principles towards improving athletic performance, injury prevention, and nutritional guidance.

Posted on: 09-29-2018 by: Deshvidesh

During wedding season, one of the main themes is chaos! Between planning the big day and organizing the months leading up to it, it is so easy to lose yourself amidst the invitation cards and RSVPs. Stop! Breathe! Relax! These are things we are not accustomed to hearing during the process. But if there is anything I have learned during the most stressful times of my life, it’s that sometimes, by stopping and feeling aware of the moment, I was left with the clarity I needed to successfully complete the challenge.

Have you ever seen children imitating their parents? This imitation goes beyond the young years of our youth. Humans tend to be impressionable. If we are influenced so easily by other things, why not turn this into our advantage? Why not influence our families in a healthy way? During this wedding season, use this as your leverage. Mental stress, one of the most potent causes of hormonal imbalance and the body’s inflammatory responses, is in abundance during the months leading to the wedding.

By creating a sense of calm, starting with yourself, you will lay out the peaceful environment you want to work efficiently in for your big day. As bride or groom, you will influence your surroundings to also operate on a more efficient, serene level.

Here are some ways during the hectic, but lively pre-wedding season to incorporate impressionable wellness tactics!

Family dances: the Sangeet is an event known for dance and celebration, and an opportunity to showcase a myriad of performances. A family performance, one where routine practices are held in person or online, is an exciting way to involve members of the family into being an integral part of the wedding. The best part? It’s physical activity. Coming together to engage in exercise is a source of endorphins, the feel-good hormones in our bodies. We feel great, we are in a creative environment, and we learn to move out of our comfort zones!

Family walks: A bride I once interviewed left me with something I never forgot. Every chance they got, she & her family would take walks together to get their minds off wedding prep and just enjoy each other’s company. It was a fantastic way to breathe fresh air, decompress, and look at the bigger picture. The walks brought them together and gave them something to bond over instead of letting the pains of wedding planning tear them apart during heated moments.

Join a gym together: This doesn’t necessarily have to be the bride’s or groom’s family, but even the bride and groom themselves together in personal training sessions! The endeavor to set goals to become a better version of yourself is even more rewarding as a couple. After becoming a Strength and Conditioning Specialist, I have noticed the increasing numbers of clients who come in pairs. Best friends, bridesmaids, couples, even mom and daughter duos! Yes, it is an excellent way to stay in shape before the big day. But to say you’ve completed this journey alongside someone special at the wedding – well that makes for fantastic speech material as well!

Fitness and wellness is truly influential. Becoming a source of such strong positivity can be contagious for your entire bridal party. In marriage we say, “I do,” but in good health, “We Do” it together.

About the Author

Nisha Jani earned a Master’s in Exercise Physiology and Sports Medicine from the University of Miami, where she also studied Psychology and Kinesiology. She uses her expertise in exercise & physiology to fuel her lifelong passions of dance, fitness, and teaching. She is passionate about bringing to the community an awareness about the benefits of preventative medicine in the form of exercise and diet, favoring a holistic approach to well-being. After working in cardiology, Nisha is now a Certified Strength & Conditioning Specialist, applying scientific principles towards improving athletic performance, injury prevention, and nutritional guidance.

Posted on: 09-6-2018 by: Deshvidesh

How did you feel about your nutrition?

Deepali: I didn’t have much control over what we ate or where we stayed. It was difficult to control the day-to-day menu in India! So we ate what was provided by our relatives/family. I wish I could have incorporated more salads.

Meera: I kept a good fitness routine with a personal trainer a few months prior to wedding week. It helps to stay consistent!

Priyanka: Don’t go into any crash diets/binges beforehand! Do what your body is used to; I stuck to lots of fruit, and no sugar in my coffee during wedding week. Keep a buddy! My sister and I would jog together.

What about stress with wedding details?

Deepali: It was tough to plan so much from the states; getting married just after grad school honestly made it difficult to be heavily involved in details. I didn’t know what my hair would be like the day-of, or what jewelry was picked. It can be stressful when you don’t know what the wedding schedule will be like, but it did help to leave it to my family since I had to concentrate on school. I trusted them.

Meera: Invest money in the right places. I think I would have hired an event coordinator for at least the day-of; we didn’t have a wedding planner for the entire thing. Our family friends helped organize everything, even wedding décor! Seeing venues/caterers is a breeze locally. It was stressful at times, but it gave us all a chance to bond. Oh, and take family photos! It is SO important.

Priyanka: Trust your wedding planner. They are trained to do this; try not to micromanage! I only had 6 months to plan it all, and communication makes all the difference. We also respected our families’ traditions, letting them plan the Hindu & Catholic ceremonies. And, the guest list doesn’t need to be stressful! As long as my friends came, I didn’t mind who else my parents invited. Even if I hadn’t interacted much prior – if they were friends of my parents, I loved having them there!

How about overall mental health?

Deepali: You’ll meet all sorts of extended family in India. And some things, no matter how much you plan from the States, will only be sorted out in person. Be mentally prepared for complications; have backup options! Know who will be around you the week of, and who will keep you company through it all!

Meera: Know who to lean on! Communication was so important for my husband and I. He knew I needed comfort and support. I felt so happy being around my local community and my best friends. It felt good to be home.

Priyanka: Leading up to the big day, I went on long family walks; to keep peace of mind & bond. Looking back, those were some of the most memorable moments. It’s easy to lose yourself within the details of a wedding. Remember to check back in, and keep perspective of what’s truly important: your family.

On a recent flight to Las Vegas, I found myself mindlessly flipping through an in-flight magazine. My gaze landed upon an article about the benefits of a newly designed floating aerobic cycling class – taking place on a boat, which uses the power generated from the stationary cycles aboard to move down the river. I kept flipping pages. For every “luxury” item advertised, there was an added health-benefit or technological advancement leading towards overall wellness. We have seen it with high-end pilates and Crossfit courses, exclusive yoga retreats, even resorts offering pampering spa packages.

It doesn’t end there. A wide spectrum of products ranging from pure herbal face masks to higher-quality protein powders are on the market. This is perfectly reflective of the current state of luxury – where wellness is the new luxury, a status symbol strongly sought after, driven by trendsetting millennials. As a society, when we think of wealth, “good health” comprises a large piece of the pie, while influencing the other slices still. Travel, fashion, and beauty – three critical components of a “luxurious” lifestyle, are all strongly influenced by good health.

Traveling has become so linked to a “luxurious” lifestyle that it is one of the largest topics on social media. We are quickly shifting from consuming “goods” to consuming “experiences,” many of which center on holistic approaches to health, both mentally and physically. A visit to the mountainside includes new opportunities to hike, see new species, and be “one with nature.” Music festivals offer exclusive chances for camping outdoors together; some festivals are solely for group meditation and celebrity-led yoga events. Huffington Post listed several wellness travel trends in 2016 that included wellness resorts like the Hotel Komune Bali, dedicating a large part of their website to training pools, surfing, even Ayurvedic consults. Luxury cruises offer options for spa and wellness programs, as well as medical facilities offering high-end medical treatment for injury and rehab. Spiritual luxury is evident as well. Many programs promote the attainment of peace of mind, clarity, and happiness.

We find our friends and family investing money in healthy foods, paying for products that contain natural ingredients. Grocery stores like Whole Foods offer more healthful options, including a wide variety of dietary supplements for better skin, organ function, and metabolism. Vegan and organic fast-food options are popping up all over the world and continue to flaunt higher prices for better quality food. Wealth is becoming synonymous with better health.

The body, as research has shown over the last few decades, must be treated well inside to feel and look good outside. Our physique itself is a status symbol. The respect that is often commanded from luxury products is paralleled by the respect commanded from a well-built physique. A healthy, athletic body type is instantly admired, because of the hard work and dedication it takes to achieve. Our clothing brands have shifted towards athleisure, a trend of wearing performance-wear anywhere. Luxury athletic brands like Lululemon, Adidas and Nike promote both everyday and competitive athletic clothing. Being healthy is no longer isolated to a single event – it is promoted as a lifestyle.

We have been told to treat our bodies like temples. Eating right, taking care of your nutritional needs, will always be a “luxury” trend supported by the medical field, backed by health research. Ultimately, the body truly is our most priceless possession.

About the Author

Nisha Jani earned a Master’s in Exercise Physiology and Sports Medicine from the University of Miami, where she also studied psychology & kinesiology. She is currently pursuing further graduate schooling and athletic training, after having worked in cardiology. Nisha’s expertise in exercise and physiology fuel her lifelong passions of dance, fitness, and teaching. She is passionate about bringing awareness to the community about the benefits of preventative medicine in the form of exercise and diet, favoring a holistic approach to well-being.

If you are a fellow South Asian whose family loves Indian food, I challenge you to open your pantries, open your refrigerators. More likely than not, you’ll find packets of frozen sodium-packed meals, soup cans, starchy pastas, rice, cookie boxes, and Indian snacks outnumbering the fresh fruits and vegetables. A quick glance at my own pantry, and I realized the roots of many of our ailments lies in a lack of a balanced diet. Toss in an increasingly inactive lifestyle, and we have a recipe for an impending disease.

Cardiovascular disease does not necessarily have to run in one’s family in order for it to be acquired. Many heart conditions are caused by poor lifestyle habits. Along with coronary heart disease come the comorbidities of diabetes and kidney disease.

With co-existing health conditions, clinical management becomes extremely complex, expensive, and time consuming. In 2015, the Centers for Medicare and Medicaid Services predicted that our National Health Expenditure would be about 320 million dollars, which is about $10,000 spent on each person that year.

But bad news comes with good news: preventative care. Disease prevention has quickly become the foundation for new aspects of healthcare. We are now looking at fighting the risk factors that arise, rather than attacking the disease once it has been labeled and settled into the patient.

How do we tackle and eliminate risk factors? We have to first be aware of what risk factors are variable; these would include excessive weight, poor nutrition, and of course, a lack of physical activity. If left unattended, these can lead to obesity, chronic hypertension, and high cholesterol – then eventually heart disease and diabetes. The chance of sudden death with events like heart attacks or strokes also increases dramatically.

So let’s work backwards to move forward. We are part of a culturally rich community that is proud of their heritage. Naturally, the flavorful food we cook and eat is no outsider to our traditions. Indian food is rich in ghee, a clarified butter. There are many health benefits to ghee, such as aiding the digestive system and even lowering the risk of cardiovascular disease. However, moderation is key – we have to stay aware of the purity of ghee we consume, along with how much oil we consume in our other meals. Try varying the types of oils you consume (sesame, olive, coconut oils). Another issue is how we cook our vegetables. A vast majority of South Asians are vegetarian – so a nutritious diet rich in vegetables shouldn’t be a problem right? In actuality, it’s not just about the food you eat, but how you eat it. Vegetable saabji or saak are often overcooked, over boiled, or fried. Overcooking can cause vegetables to lose their nutritional value. If vegetables are over boiled and drained, many of the nutrients get lost in the water. The best solution is to cook vegetables lightly, and quickly. Try to retain the original color and texture of the vegetable as much as possible.

Another danger for the Asian community is rice. The consumption of rice in the United States has increased over the past decade, and research is pointing to factors such as the increase in Hispanic-American and Asian-American populations in this country.. To avoid the negatives of this starch, consume it in moderation, balancing it out with wheat rotis or chappati. Another risk factor for high blood pressure is the salt we consume in our traditional food. Read labels on frozen Indian foods; stay mindful of the salt you throw into your saag paneer; try and reduce greasy, salty naasto such as gaathiya and fried samosas. The Indian diet can indeed be healthy as long as we are mindful of how we are consuming it. And with diet, we must continue working backwards with exercise. The two work hand in hand to combat chronic diseases and their modifiable risk factors. According to the American Heart Association, the current guidelines recommend about 40 minutes of at least moderate aerobic activity only 3 to 4 times a week to combat cholesterol levels and lower blood pressure. To improve overall cardiovascular health, work towards 150 minutes a week of moderate to intense exercise. Don’t be discouraged when you hear the word “exercise.” This doesn’t have to take place in a gym with dumbbells! Any kind of activity counts – go walking, jog to your favorite music, swim, or even bike. When you incorporate physical activity into your days on a consistent basis, you will find it becomes a routine for you. The week won’t feel normal without it! Positive lifestyle changes can combat genetic factors already present from our inheritance. Any age is the right age to start taking preventative measures against chronic conditions. We may not see it, but even the changes we make to our food pantries now, will pay off for the rest of our lives.

About the Author Nisha Jani earned a Master’s in Exercise Physiology and Sports Medicine from the University of Miami, where she also studied psychology and kinesiology. She currently pursues athletic training & strength conditioning, while working full time in cardiology. Nisha’s expertise in exercise and physiology fuel her lifelong passions of dance, fitness, and teaching. She is passionate about bringing awareness to the community about the benefits of preventative medicine in the form of exercise and diet, favoring a holistic approach to well-being.

While you work backwards on your wedding planning, keep your health and fitness in mind. It can make all the difference during the actual event- as well as in those photographs you’ll cherish forever. Whether you’re the bride, bridesmaid, or mother of the bride, this is an opportunity to start a new, healthy chapter in your life! Use this to guide yourself on the path to bridal fitness.

6 months out: Start your engines! This is a terrific starting point for your fitness journey.
Begin by outlining a plan to target your “problem areas.” Take a “before” picture of yourself now and for every two weeks after to monitor your progress. Plan your routine: aim for 30-45 minutes, three times a week, in order to form a habit of working out. Start with free weights while sitting on a stability ball to target your abdominal muscles. Free weights, like dumbbells, are excellent to balance out your appearance, forcing you to stabilize your core while working out a particular muscle. Machines can help isolate a body part, but your overall posture and strength will improve efficiently while using free weights. Have more time? Go for an hour long brisk walk to get your circulation going while detoxifying through sweat.

5 months out: While focusing on building a new routine, start incorporating a higher water intake. Try to drink 8 ounces of water 8 times a day. Label a water bottle by the ounce and track yourself. This will keep your skin moisturized from the inside out. Your face will continue to look rested and fresh throughout the months as your stress levels tend to rise. Also, stock up on protein powders and nutrition shakes if you find yourself skipping healthy meals. The added protein will satisfy your hunger while feeding hungry, working muscles.

3 months out: Increase your workouts to four times a week for 30-40 minutes, but at a higher intensity. Incorporate green tea into your diet to keep the bloating low and antioxidants high. Start limiting simple-carb foods like white bread, sugary drinks and white rice – all of which can increase your glycemic load and cause highs and lows of energy. Energy crashes can disrupt productivity and your sleep cycle. Focus on whole grains, brown rice, and fiber rich fruits & veggies.

2 months out: Stay consistent! Keep post-it notes of motivational quotes around your mirror to remind you of your goals. Keep your workouts short, frequent, but intense. When you’re not working out, check your posture throughout the day. Posture is key to looking great in your wedding outfits while boosting your confidence. Work those shoulder muscles, engage your core. While sitting at a desk, bring attention to the back – chin up, no slouching. Posture can be worked on by stretching out tight hamstrings and lower back muscles.

1 month out: The floodgates of anxiety are now wide-open. Stay hydrated! Delegate tasks so you can focus on rest. Sleep is critical. Every night for the next month, keep your wake up and wind down time consistent. Work out three times a week until the last week. Focus on deep stretching and yoga to promote flexibility, reduce anxiety, and enhance strength. Find your favorite herbal face masks, or use green tea bags on your eyes to relieve puffiness and redness under the eyes.

1 week out: I can’t stress this enough. Keep your hands clean and don’t touch your face too much! This keeps extra bacteria from depositing, causing breakouts you just don’t want before your big day. No rigorous exercise now – you’ll want to minimize your risk of injury. Drink lots of water and minimize sodium intake. Sodium increases overall body swelling, making you feel bloated. And of course, have fun! This is your moment. Reflect on your progress, and compare your before and after pictures. You’ve come so far.

The strength you’ve steadily built through your workouts these months will pay off. You’ll realize how energetic you feel after following a steady regime. The hard work you put in will now radiate as confidence on your big day.

About the Author
Nisha Jani earned a Master’s in Exercise Physiology and Sports Medicine from the University of Miami, where she also studied psychology and kinesiology. She currently pursues athletic training & strength conditioning, while working full time in cardiology. Nisha’s expertise in exercise and physiology fuel her lifelong passions of dance, fitness, and teaching. She is passionate about bringing awareness to the community about the benefits of preventative medicine in the form of exercise and diet, favoring a holistic approach to well-being.