Mindful Eating, Supplements & Weight-Loss Meds: Sustainable Nutrition

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Food, health, and healing go far beyond calories and numbers. In this second half of the ANEW Insight Podcast interview, Dr. Supatra Tovar continues her deep dive with Vandana Sheth—registered dietitian, nutritionist, certified diabetes care and education specialist, media contributor, and author of My Indian Table—to explore practical strategies for sustainable nutrition, mindful eating, and navigating today’s weight loss medication era.

Vandana shares how home cooking, meal prepping, and cultural foods can make blood sugar management easier and more joyful. She explains why white rice doesn’t have to be eliminated, how resistant starch benefits digestion, and why simple swaps—like rinsing canned beans or batch-prepping tofu—can transform everyday meals.

The conversation tackles key questions:

• Why carbs are essential for energy, brain health, and sustainable weight loss.
• The real role of electrolytes—why they don’t replace food or energy.
• Whole foods versus supplements: which nutrients are worth supplementing, and when?
• Vitamin D, magnesium, and B12: why deficiencies matter, and how to supplement safely.
• How to evaluate supplement quality through third-party testing.
• Intuitive and mindful eating: how to rebuild body trust and break free from diet rules.
• What to do if weight loss medications cause severe side effects, and how to create a collaborative care team with doctors, dietitians, and therapists.
  
  

Vandana emphasizes that progress is not always measured by the scale. Energy, mood, digestion, and confidence are equally important indicators of health. By focusing on mindfulness, abundance, and tuning into hunger and fullness cues, clients discover freedom from diet culture and sustainable health outcomes.

🔑 What You’ll Learn in This Episode

• Practical hacks for meal prepping vegetables, tofu, beans, and grains.
• Why resistant starch makes reheated rice more blood sugar-friendly.
• Carbs vs. electrolytes: understanding real energy needs.
• Supplements decoded: when B12, vitamin D, and magnesium make sense.
• The truth about supplement regulation and choosing reputable brands.
• How mindful eating and food-mood journaling can heal your relationship with food.
• Why a multidisciplinary approach (doctor + dietitian + therapist) is essential for weight loss medication users.
• How tuning into your body’s cues fosters lasting health and natural weight balance.
  
  

🕒 Timestamps
 00:00 – Welcome back & recap of Part One
 01:00 – Cooking and meal prep for blood sugar balance
 04:00 – Resistant starch, white rice, and portion strategies
 06:00 – Carbs vs. electrolytes: why food wins for energy
 08:00 – Supplements: B12, vitamin D, magnesium, and gaps in the diet
 12:00 – Supplement safety & third-party testing
 13:00 – Whole foods vs. supplements: which should come first?
 15:00 – Supporting clients stuck in weight loss f

Thank you for joining us on this journey to wellness. Remember, the insights and advice shared on the ANEW Body Insight Podcast are for educational and informational purposes only and do not constitute medical advice. Always consult with a healthcare professional before making any changes to your health routine. To learn more about the podcast and stay updated on new episodes, visit ANEW Body Insight Podcast at anew-insight.com. To watch this episode on YouTube, visit @my.anew.insight. Follow us on social media at @my.anew.insight on Facebook, Instagram, TikTok, and Threads for more updates and insights. Thank you for tuning in! Stay connected with us for more empowering stories and expert guidance. Until next time, stay well and keep evolving with ANEW Body Insight!