FOI Quarterly Newsletter, June 2024
FOI News
The Friends of India (FOI) community kicked off 2024 with a series of vibrant and engaging events, beginning with Aarambh in January. Aarambh marked a new beginning for the year, setting the tone with a variety of cultural programs that showcased our community's rich heritage. The event featured mesmerizing dance performances, soulful singing, and other cultural activities that brought everyone together in celebration.
Following Aarambh, the spirit of festivity continued with the colorful celebration of Holi at Radha Madhav Temple. This joyous occasion was filled with laughter, vibrant colors, and a sense of togetherness as everyone gathered to celebrate the festival of colors.
Next up was the lively Spring Fling, an event that transformed our space into a bustling fair. With a variety of shopping and food stalls, there was something for everyone. The highlight of Spring Fling was the electrifying performance by the Strange Curry music band, who entertained the crowd with Bollywood songs infused with a unique twist of fusion. Spring Fling was the first charity event organized by FOI. $1500 were collected via silent auction during this event, which was donated to Harmony Health Clinic. FOI also donated $200 worth of gift cards and some travel vouchers to Harmony Health Clinic, which were auctioned by them during their Bollywood Nights event which fetched them $9900.
As the year progressed, we celebrated Mother's Day with a special event at Maumelle Park. This picnic-style gathering was a wonderful opportunity for families to relax and enjoy the day together. The event featured fun games and delicious food, with a highlight being the dads' cooking competition, which added a delightful and competitive twist to the day.
During the month of May FOI had organized a donation drive that collected over $350 and supplies for The Home for Healing.
These events have not only provided entertainment and enjoyment but have also strengthened the bonds within our community. We look forward to continuing this tradition of celebration and togetherness throughout the year.
Slice Of Life
“Health is wealth”
Quote: “It is only when the correct practice is followed for a long time, without interruptions and with a quality of positive attitude and eagerness, that it can succeed.”
Patañjali - Yoga-Sutras (Collections Spiritualites)
Several members of our FOI community are confronted and face chronic health conditions. In this article, Vartalaap talks with three FOI members –Nitin Kanaskar, Netra Jayappa, and Aruna—who share their innovative personal strategies in diet, exercise and lifestyle modifications. They have been successful in avoiding taking prescription medications and controlling their health conditions so that they do not become chronic.
Nitin Kanaskar
Vartalaap: In today's world, most of us in our 40s and 50s are confronted with chronic issues like an increase in sugar levels, hypertension, and cholesterol. Initially, we tend to assume that these won’t be a big problem, but soon, our doctor tells us that we need to be on medications to control it. You have been successful in avoiding that stage -- could you describe the health challenge you faced and some of the changes you made that helped you control chronic health conditions?
Nitin: I consistently faced the problem of elevated triglycerides. My PCP suggested it is hereditary to some extent, as my father also has cholesterol issues. In 2020, my TG level was 380 mg/dL. My PCP asked for weight reduction and exercise to bring it down to normal levels. As I implement these lifestyle changes, PCP said we will keep it under observation through annual health checkups. If it does not get down to a normal level, she will prescribe a tablet for me. I was alarmed to hear that. I desperately started looking to reduce weight as that seemed to be the most effective solution. I made considerable changes in my diet. At the same time, I also tried to implement some exercise regime in my weekly schedule. But, I realized that for my body, a strict diet proved to be more effective than doing exercise.
Nethra: As a physical therapist, I always believed that movement & balanced diet is a medicine for creating a change in physical, emotional & mental well-being in a person. We as a therapist need to maintain a healthy body, to rehabilitate the physically challenged. Due to the hectic and stressful lifestyle, we often neglect our health. Being a health practitioner, I did not wanted to head towards chronic conditions, such as diabetes, hypertension etc. As my body was alarming with fatigue & stress I did not neglect these signs and . Instead my approach centered on holistic lifestyle changes rather than quick fixes. It is always important to believe in prevention rather than cure..
Aruna: Over the years, especially after hitting my 40’s, I faced my own challenges with weight gain; I could see my metabolism was lowered. I encountered some digestive and gut issues like bloating, gas, and occasional leaky gut. I also did not feel the best energy and felt helpless about how to bounce back to my 100% health and fabulous energy. I took on the challenge of coaching myself for 12 weeks and following my coaching. I am in my 8th week of the 90-day transformation program. I am slowly seeing improvements in my gut health, metabolism and am very happy about it.
Netra Jayappa
Vaartalaap: What changes in diet did you undertake?
Nitin: I had learned from multiple sources that including green vegetables and salads in one's diet was a necessary factor for weight reduction. So, I incorporated green salads daily in my dinner. White rice and wheat roti were my meals' and the two most significant sources of carbohydrates. I learned that there were much better sources of carbohydrates like quinoa, lentil soup, green salads, beans, and green vegetables. Just adding green salads did not help me much with my weight reduction goal. So, I eliminated white rice and wheat rotis entirely from my diet. That resulted in a pretty fast reduction of my weight by almost 10 pounds. But, again, it came to a complete stop. So, I kept reading online articles.
I decided to increase my consumption of fiber. By referring to a couple of YouTube videos, I came up with a chia seed-creamy soy milk smoothie made more delicious by adding a blueberry/blackberry/strawberry combination. I have been unable to eliminate my sugar craving - pretty much every other day, I eat some dessert dish. Social media and friends introduced me to intermittent fasting. So, I got rid of the morning breakfast and snack munching habit. On further digging the online world, I learned fasting for more than 20 hours can help with weight loss. I gradually increased the fasting window from 16 hours to more than 20 hours. So, now I eat only once a day - that is in the afternoon. I drink a cup of green tea in the morning, and then I just drink warm water if needed till lunchtime, which is 1 pm. During lunchtime, I eat pretty much everything I used to eat at different times during the day - fruits, Indian snacks, nuts, green salad, quinoa, lentil soup, smoothies, and last but not least, a dessert! I have been fasting for almost 22 hours daily, which has helped me lose ten more pounds. So, I am 20 pounds lighter now than before. Recently, I got my triglyceride number checked, which came out to be ideally within the normal range.
Nethra:. I significantly cut down on sugary foods and beverages and avoided refined carbs such as white bread and pastries. Also, I incorporated more whole grains, vegetables, and fruits into my diet in order to improve digestion and stabilize blood sugar levels. I focused on healthy fats from sources like avocados, nuts, seeds, and olive oil and reduced my intake of saturated and trans fats. As I am vegetarian, the protein in my diet comes from sources such as tofu, paneer, soya, chickpeas, Greek yogurt, and more. I used to have regular detoxifying drinks such as ginger lime water and jeera water in addition to fasting for 12-24 hrs. I personally recommend everyone detoxify their bodies once every six months in order to clear unwanted debris. I practiced mindful eating by paying attention to portion sizes and avoiding overeating. I maintained regular mealtimes and a regular bedtime to help regulate my body's metabolism and prevent blood sugar spikes.
Aruna: I am aware and make healthy, wholesome food choices. Exercise is part of my life, too. The most significant thing that helped me clear up so many things and experience the best in my body is having three high-energy meals that my body loves to eat. There are no snacks or munching in between. I have an early dinner and finish by 6 p.m. most days.
Aruna Chinta
Vaartalaap: Describe the challenges that you faced and how you overcame them.
Nitiin: My diet change did not involve huge efforts, as I had a motivation that kept me going. My motivation is the thought that I do not want to take any prescription medications from my PCP till I am alive. I did have very minor side effects, like headaches in the mornings, but I got used to the changed routine in around a week.
Netra: Overcoming sugar cravings was a significant challenge. I tackled this by finding healthier alternatives and gradually reducing my sugar intake. During social gatherings, I faced pressure to indulge in unhealthy foods. I learned to make healthier choices and practiced polite refusal when necessary. Busy schedules often made it difficult for me to cook healthy meals daily. I made a routine food chart to overcome this challenge to ensure I had nutritious meals throughout the week. Incorporating regular exercise was challenging. I overcame this by scheduling workouts as non-negotiable appointments and gradually increasing the intensity and time.
Aruna: I had developed this emotional/binge eating, indulging in consuming food in several scenarios other than when I was starving. And then being filled with guilt and after effects, like brain fog, not being in my best energy mood, not being fully clear of when to stop eating, when I am starving…and then followed with extra weight on my body and mind. Being in this long-time vicious circle, it has been challenging to lose weight and experience the lightness in my body, agility, vibrancy, and fabulous energy. I started the transformative action plan for healthy eating.
Vaartalaap: What helpful strategies do you suggest to FOI members to avoid medications?
Nitin: Haha—each individual is different. Everyone has to figure out their own diet and exercise regime. One needs to keep working on diet options and workout styles and stick to the one that suits one's requirements.
Nethra: : It is imperative to focus on a healthy diet. Balance your meals with high-quality sources of protein, healthy fats, fiber-filled fruits, vegetables, and 2 complex carbohydrates. Some tips include avoiding foods containing large ingredient lists with additives like sugars, preservatives, and refined carbohydrates and maintaining a proper water intake. Don’t be obsessed with the number on the weighing scale! You need to develop a healthy relationship with your food and body to lose and keep weight off. It means trying not to be obsessed with the number you see on your scale, even though it can be challenging. While the scale can be helpful, it's important not to become obsessed with it. Remember that muscle weighs more than fat, and body composition changes through time. Water fluctuations may result in not seeing the scale's number change immediately. Women especially retain and lose water and bloat throughout their menstrual cycle. Don't let the number on the scale discourage you. Instead, focus on your overall progress and how you feel physically and emotionally. Aim for at least five days of moderate-intensity aerobic activity per week and strength training exercises twice a week. Keep track of blood pressure, cholesterol levels, and blood sugar through regular health check-ups. Mindfulness and relaxation techniques like meditation, deep breathing exercises, and yoga can help manage stress, a significant factor in chronic health conditions. Stay informed about your health conditions and the impact of lifestyle choices on them. Join groups or communities with similar health goals, such as AAPI, to stay motivated and share experiences.
Aruna: Eat healthy and include a fun physical activity, whether dancing, playing a sport, Yoga, or walking. Include active, fun activity that moves your body swiftly as part of your daily routine. Ask your body (not your mind or senses) what it wants to eat. Cook it with love, and savor it fully, slowly, and thoroughly, engaging all your senses.
Vaartalaap: Besides diet and exercise changes, what mental resolve did you undertake?
Nitin: Apart from diet and exercise changes, what keeps me going are the benefits I derive from these changes. In addition to weight loss, I feel more energetic, and my health parameters are within normal range—no prescription medicine -I am a Happy Man!
Nethra: I set realistic, achievable health goals and tracked my progress regularly. I focused on the long-term benefits of staying healthy, motivating me to maintain the changes. I practiced self-compassion and didn’t beat myself up over occasional slip-ups. I built resilience by viewing challenges as opportunities to learn and grow rather than setbacks. Consulting with a nutritionist and a personal trainer helped me tailor a plan that worked for me. Self-motivation is achieved by rewarding yourself by going to fun drives or saloons. By making these comprehensive lifestyle changes and staying mentally committed, I successfully focused on a healthy lifestyle. Take charge of life, and be mindful that small changes can make your lifestyle healthier.
Aruna: I listed each and every minor discomfort or insecurity I was experiencing and resolved to resolve them. I asked myself what I wanted to experience in my body, mind, and soul. I want to embody and experience the miraculous of my body. I started visualizing all that I wanted—danced as I was visualizing. I started experiencing the grace and flow of my body through dance. I danced while playing the song, This Girl is on Fire. To bring within me the fire, passion, and joy for the journey I took on and to create 100% Health, Fabulous Energy, Freedom, and Security within my body to be involved in any activity. I want to be at any place I want freely, securely, with joy, and wear any outfit I want with no reservations.
I am journaling the highlights of my 90 Day Transformation journey. And making weekly posts on LinkedIn and Fabulousu FB page with the intent to share with anyone whom it could help; let this give the starting momentum to creating a shared Global Movement of 100% Health and Fabulous Energy, in turn, have accountability for myself to keep it going with fire and joy we all want to create within our bodies and lives.
Artist's Corner
Artist: Arpita
A Beacon of Artistic Brilliance in Dance and Performing Arts
FOI member Arpita shines as a multitalented personality who has built a rich and varied career in dance and performing arts. The Vaartalaap team spoke to her about her journey as a classical dancer and actress. Arpita's dance journey began at the tender age of three when she was enrolled in a local dance school. Her formal training started in the seventh grade under the guidance of her first guru, Sreeparna Roy, in the classical Indian dance form of Odissi. Over the next six to seven years, Arpita honed her skills and began performing on stage at her dance school's annual programs. A pivotal moment came when she realized her dream of dancing with her guru on stage while still a student and under her guru’s tutelage Arpita’s passion for dance transformed into a serious pursuit. As word of her talent spread through these stage performances, she started receiving invitations for solo performances. Arpita later pursued training under stalwarts like Guru Poushali Mukherjee and Guru Rina Jana and continues to refine her art in the Odissi dance form.
Arpita's transition from dance to theatre was serendipitous. A dance performance at her college event caught the eye of a theatre enthusiast who was preparing a modern musical. Impressed by her expressiveness, she was invited to audition for the female lead. Passing with flying colors, Arpita bagged her first stint on stage and toured India with this troupe, performing in the play over a span of three to four years. The play was intense, offering a unique opportunity to unveil her talents on stage and snowballed her acting journey. While Arpita explored her talents on stage, she continued with her formal academic studies, completing a Bachelor of Science and even a PG Diploma in Mass Communication. Balancing studies and acting was a tightrope walk, but with her mother’s support, Arpita was successfully able to accomplish her goals.
Arpita's foray into television was equally unexpected. TV series production team saw Arpita’s theatre work leading to her first role as a supporting character in a TV serial. Riding on this success, she soon landed her first lead role in a suspense murder show on a local channel. This soon sparked a succession of offers with notable roles in various TV series for Zee Bangla , Star Jalsha and Doordarshan. Arpita got an opportunity to explore exciting characters on TV, ranging from playing a tomboy girl in a ladies hostel, a timid housewife, to ganging up as an associate with a dacoit! While the flurry of offers continued, working with the esteemed director, the late Tarun Majumdar and National Award winner late Anjan Das marked the highlight of her career.
To further hone her acting skills, Arpita took a sabbatical from work and completed training at the prestigious national acting school, Satyajit Ray Film and Television Institute (SRFTI), where she rubbed shoulders with famous actors. This prepared her for an exciting and diverse acting career. She continued giving stellar performances in theatre shows like Satyabati, Amanush and notably Jatra which became a huge super hit. Taking a short break after the loss of her mother, she bounced back with a spate of telefilms like Bhool & Honeymoon Resort, soon followed by key roles in films like Prem Bandhan, Musalmanir Meye, and Agnipariksha.
While she enjoys Odissi recitals, Arpita finds immense pleasure and satisfaction in performing Rabindranath Tagore’s dance dramas. She has challenged herself with roles exploring both feminine and masculine aspects. Notably, she played a princess in the dance drama Shapmochon and took on the male character Arjuna in the Mahabharata-based Chitrangada, portraying Arjuna in love with a warrior princess. This role was particularly challenging and rewarding, as it required her to embody not only a male persona but also to portray Arjuna’s boldness and vulnerability with authenticity.
Arpita's repertoire spans dance, theater plays, modeling, TV ads, anchoring, telefilms, films and other media.
Since moving to Little Rock after marrying Shubhashish Duttachowdhury, she has captivated audiences with her mesmerizing dance performances, including the one at the Arkansas Capitol in the presence of Honorable Governor Hutchinson in 2022, celebrating India’s 75th Independence Day.
As Arpita continues to refine her art in the Odissi dance form, she is giving back to the community by sharing her knowledge with aspiring students through online classes. Despite her rich experience and artistic brilliance, a modest Arpita feels she has yet to explore the full potential of her talent and believes the best is yet to come. Arpita’s illustrious journey is a testament to her deep dedication and exceptional artistry. We wish her continued success in entertaining us with her extraordinary talents.
In the Limelight !
Manju & Swaroopa
Picture on the left to right: Swaroopa, Manju
Tell us about your family members:
My name is Manjunath, and my wife’s name is Swaroopa. We both work in the Information Technology industry. I work for an agency of Arkansas State, and Swaroopa works for Arkansas Blue Cross Blue Shield. I have a master’s degree in Engineering from India, and Swaroopa has a master’s degree in Computer Science from UA Little Rock.
I have two brothers and three nieces who live in the United States. My older sister and a nephew live in India. Swaroopa’s brother, nieces, nephew, and a few of her cousins live here, too.
How do you all spend time as a family? What are your favorite family pastimes and hobbies?
Swaroopa and I love to travel and are looking forward to doing more so in the coming years. We also visit our family members in the USA and have them over here. We love to watch movies during weekends and hang out with friends. We also love to watch important cricket matches whenever possible. Thanks to our karaoke club, we look forward to and enjoy singing songs with karaoke music. Also like to listen to different kinds of music and read whenever possible. Two Rivers Park and Big Dam Bridge are our favorite locations for walking.
Where are you from in India? Can you recommend a place near your hometown to visit?
We were both born in Mysuru, in fact, in the same hospital. I grew up in Bengaluru, and Swaroopa grew up in Mysuru and various other places in the southern and northeastern regions of India.
If there is one place in Karnataka that we can recommend, it is Mysuru, the “Cultural Capital of Karnataka.” It is about 90 miles from Bengaluru. Even though the city is growing a lot these days, it is not as congested.
It is a very serene and beautiful city with wide roads and many historic places to visit. It has still maintained its old charm and culture. You can get around the city easily and enjoy its beauty. Visiting Mysore Palace is a must. Added attractions are the Jaganmohan Art Gallery, Chamundi Hills, and Krishna Raja Sagar (KRS) dam, to name a few.
When did you move to Little Rock? What do you like about Little Rock?
We have been living in Little Rock, AR, for the last 30 years. When we moved to Little Rock from India, little did we imagine that we would make this our hometown. Little Rock has a charm of its own and an excellent Indian community and we enjoy living here. Barring a couple of months of extreme heat, the weather is quite good for the rest of the year. We enjoy participating in community events that happen quite often. Unlike a big city, there is no hassle of traffic jams. The only drawback is the lack of flight options to different parts of the country.
Highlight some achievements of your family-awards and accolades.
Making good friends, enjoying their company, and knowing that they are always there to help us and we are there to help them in times of need are our greatest accolades.
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Vaartalaap Team Contributors
Sonalee kulkarni: FOI News
Shayu Deshpande : Artist’s Corner
Avinash Thombre: Editor
Ramya Maneesh & Nitin Kanaskar: Web Design
Bhakti Patwardhan and Roopa Ram: Project Support