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03/08/2026

Happy International Women’s Day 🤍

I grew up being told a lot of things about being a woman.

That lifting heavy weights was “manly.”
 That PMS pain was just something women had to endure every month.
 That perimenopause was something to fear.

Basically… that discomfort in our bodies was normal and we just had to live with it.

But the more I spent the last decade coaching women’s nutrition and now studying naturopathic medicine, the more I realized how much of that narrative was wrong.
Women’s bodies aren’t fragile.
 Hormones aren’t something we’re supposed to suffer through in silence.
 And strength training, proper nutrition, and education about our health can change everything.

Now I get to be part of changing that story — for the women I work with and for the next generation of girls growing up watching us.

My daughter is going to grow up knowing that lifting weights is powerful, food isn’t something to fear, and women deserve to understand their bodies.

Breaking generational cycles in women’s health starts with education.

And I’m so grateful to be part of that shift.

02/25/2026

You don’t brush your teeth for 2 hours once a week and call it good hygiene.

Movement works the same way.

Exercise isn’t just for fitness — it’s daily metabolic maintenance.

When you train, your muscles act like a glucose sink, pulling sugar out of your bloodstream.
But that benefit starts fading after ~48 hours.

So taking long stretches off matters more than most people think.

And no — movement doesn’t have to be a max workout.

A lift.
A walk.
Even walking downhill improves glucose control.

Consistency > intensity.

Treat movement like brushing your teeth: find forms that you can execute regularly, not punishment that you can only push yourself through occasionally.

02/14/2026

Your period isn’t just about making babies.

It’s about bone, brain, metabolism, and hormones.

No cycle isn’t a flex — it’s a red flag. 🚩🩸

The goal isn’t bleeding.

The goal is ovulation.

Ovulation produces progesterone — key for mood, sleep, and anti-inflammatory balance.

Estrogen isn’t just a “fertility hormone.”

Regular cycles protect bone density, cardiovascular health, and long-term metabolic function. 🦴

No period isn’t convenient.

It can be a sign of hypothalamic suppression from stress, under-eating, or overtraining.

That affects cortisol, thyroid, and bone health.

Irregular cycles can be an early clinical clue for:
 ⚡️insulin resistance
⚡️PCOS
⚡️thyroid dysfunction
⚡️chronic stress
 Your cycle is a vital sign… Understanding WHY the symptoms occur can help you correct the imbalances that put you at risk for mood disorders, infertility, type 2 diabetes, cardiovascular disease down the road.

01/23/2026

Short game vs Long game in fat loss 👇

🔥 Short game: Chase calories burned with cardio

💪 Long game: Build muscle so your body becomes a fat-burning machine

Here’s what the science shows:

In a large randomized controlled trial (E-MECHANIC, Am J Clin Nutr, 2019), people were prescribed high-dose cardio for 6 months.

While burning 2000–2500 kcal/week, they lost about 2 kg.

Why?

Because the body compensates:

• Appetite goes up
• Cravings increase
• You subconsciously eat more
• Fat loss ends up much smaller than predicted

This is normal physiology — not a lack of discipline!

Now the long game 👇

Building lean muscle does something cardio alone can’t:

✅ Raises resting metabolic rate (you burn more calories all day)

✅ Improves insulin sensitivity

✅ Increases fat oxidation

✅ Makes weight maintenance easier long-term

Cardio is great for:

❤️ Heart health
🫁 Conditioning
🧠 Mental health

But if your goal is fat loss + keeping it off…

Stop chasing calorie burn. Start building tissue that burns calories for you.

This isn’t just about lifting heavy - we know now that you can build muscle efficiently if you train to failure, whether the load is heavy or light. But fuelling, recovery, sleep and stress MATTER!

Muscles are TORN in the gym.

Muscle is REBUILT at rest IF you’re supporting the process with diet and lifestyle habits.

So if you’re putting all the work in, but you still don’t look like it OR perform like it, you may not be dedicating adequate time and energy to actually recover from your sessions. DM “SnS” method if you want to learn more.

Train to change your metabolism — not just your Apple Watch stats ⌚️

—

📚 Reference:
Martin et al., Am J Clin Nutr, 2019 (E-MECHANIC Trial)

01/15/2026

Building new habits isn’t easy.

But complicated habits are the first ones to break when life gets busy.

Take meal prep👇🏽

If you hate the kitchen… or spend 3 hours every Sunday… it’s not sustainable.

That’s why inside Snatches & Samosas Nutrition, we don’t give you “perfect plans.”

We teach you how to build systems that actually fit your life using the SnS Meal Prep Matrix → aka meals in under 30 minutes.

Here’s the framework:

🥩 Prep 2 proteins
(think: ground beef + BBQ chicken thighs)

🍚 Prep 2 starchy carbs
(rice + potatoes)

🥦 Rotate veggies, seasonings & one fat-based sauce
Same foods. Different flavors. Zero boredom.

And to make sure you actually execute:

📅 Schedule prep into your calendar

🛒 Order groceries online or pick up the day before

⚙️ Use tools that reduce friction (rice cooker, air fryer)

📚 Spend 20 minutes each week learning ONE new recipe 👉🏽 Cooking is a skill. Skills get easier with reps.

This is the SnS Method:

✔ Simple systems
✔ Real-life sustainable
✔ Results that last
✔No cutting out your favourite foods!

If you’re done with all-or-nothing plans and want habits that finally stick…

👉🏽 DM “SNS” to start building your system.

01/13/2026

More than 70% of women will experience musculoskeletal symptoms during menopause — and 25% will be significantly limited by them as they move from perimenopause (which can start as early as your 30s) into postmenopause. 👇🏼

👎🏼 Loss of muscle mass
👎🏼 Loss of bone density
👎🏼 Loss of stem cell activity
👎🏼 Frozen shoulder
👎🏼 Knee pain
👎🏼 Widespread body aches

This isn’t “just aging.”
These changes are directly linked to declining estradiol, combined with lifestyle and metabolic factors that accelerate tissue breakdown.

But here’s the good news: you do NOT have to be a victim of perimenopause. ❌

Research in women’s health (including work by ) shows that targeted strategies can dramatically reduce symptoms and protect your body through hormonal transition.

What actually helps:
✅ Progressive weight training (heavier loads, lower reps)
✅ Vitamin D with cofactors (like magnesium)
✅ Creatine (typically 3–5 g daily)
✅ Adequate protein to preserve and build lean mass
✅ HRT when clinically appropriate

You deserve support — not dismissal.
Work with a practitioner who understands hormonal physiology and helps you build strength, protect your bones, and feel like yourself again, instead of telling you this is something you just have to suffer through.

Strong through every season. 💪🏼

01/08/2026

25 lbs down.
2 years in.
Zero quick fixes.

This client has PCOS and a long history of disordered eating.

When she started, she told us she felt powerless in her body — like PCOS + disordered behaviours were in control and nothing ever truly lasted.

Fast forward two years:

✔ ~25 lbs lost
✔ Maintained through two separate fat-loss phases
✔ No crash dieting
✔ No “metabolism hacks”
✔ No starvation disguised as discipline
✔ No pharmaceuticals

Just nutrition, training, lifestyle habits, and consistency over time.

Her words:

“More women need to learn that they NEED TO EAT if they actually want to lose weight and fix their metabolism… You’ve helped one more woman struggle just a little bit less with her body.”

And that’s the real win.

Because fat loss isn’t the goal — freedom is.

Freedom from the cycle of restriction.
Freedom from feeling broken by PCOS.
Freedom to trust your body again.

If you want results that actually last, it’s not about doing more for 8 weeks… it’s about building habits you can live with for years.

No shortcuts. No punishment. Just a smarter way forward.

✨ If metabolic dysfunction or mindset has made fat loss feel impossible — let’s change that.

📩 DM “SnS” to learn how we coach for long-term results.

01/06/2026

It’s not your metabolism.

It’s the all-or-nothing thinking.

It’s the idea that you need to earn or burn your food.

It’s choosing workouts that don’t align with your goals.

It’s chasing the fastest fix, not the strongest foundation.

The truth?

👉 There IS a version of you that doesn’t have to track calories forever.

But first, there’s a version of you that has to actually LEARN how much you’re eating, how to fuel properly, and how to build habits that work long-term.

Most people skip that part.
Then wonder why “nothing works.”

That’s why at Snatches & Samosas, we teach you how to enjoy your life while eating the burger 🍔—without fear you’ll “gain it all back.”

We focus on sustainable systems, not restriction, so you can become the example you want your kids to follow.

Because living in fear of food is not a life worth living… And we’re here to change that.

Address

362 175a St
Surrey, BC
V4P6S7

Website

http://www.snatchesandsamosas.com/

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Dr. Jiwani, Licensed Naturopathic Physician
15366 Fraser Highway

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