Note from the President's Desk
Dear ICON Community, As we welcome spring, I'm looking forward to seeing many of you at our Spring Social event on Saturday, March 28th. It is always a wonderful opportunity to come together and celebrate as a community. I'm also pleased to share that our March 7th Knowledge Series session on nutrition was a great success - thank you to everyone who joined in person and online. And thank you to our guest speaker Divija Shah for delivering this very useful session. All this good information is also being shared by Divija in the Guest's Corner article in this newsletter. We also had important discussions around recognizing Diwali as a public holiday in Needham Public School calendar, and I appreciate the community's engagement on this front. We are getting ready to celebrate Holi together on Saturday, May 16th. More details to come! Looking forward to seeing you all at the social event! Warm regards, Sujata Sarda President sujata.sarda@iconeedham.org
Events in Early 2026
Saturday, March 28th -Spring Social (with ICONix Band!; Open to everyone) Sunday, May 10th (Mother’s Day) -5K Needham Walkathon (a Children Hospital Fundraiser) Saturday, May 16th - Needham Holi @ Hillside Elementary School Playgrounds Holi Workshop (date TBD) Guest's Corner by Divija Shah Fuel Their Future: A Parent’s Guide to Teen Nutrition In a world where health often feels complicated, expensive, and dependent on medications or equipment, nutrition is the one powerful tool we all have, in the comfort of our own homes. The food we provide our teens every day has the power to prevent, manage, and even reverse many health concerns. Ever wondered why some teens seem full of energy while others are constantly tired, stressed, or falling sick? The answer often lies in their plate. Nutrition during ages 10 to 19, isn’t just about growing taller or staying active, it’s about building the foundation for lifelong health. This is one of the most critical phases of development, marked by rapid physical, hormonal, and mental changes. What adolescents eat during this time directly shapes their growth, energy, focus, immunity, and overall well-being. Did you know that nearly 90% of peak bone mass is built during adolescence? This means that the strength of your bones for the rest of your life is largely determined during these years. Hence, consistent intake of nutrients like calcium, vitamin D, protein are key. During this time, the body is also undergoing significant hormonal changes. In girls, rising levels of estrogen and progesterone shape fat distribution, regulate menstrual cycles, and influence mood. In boys, increasing testosterone drives muscle growth, strength, and shifts in body composition. These changes aren’t just automatic, they are strongly influenced by nutrition, highlighting how crucial a balanced diet is during adolescence. Adolescent athletes take these demands to another level. With higher energy expenditure, their bodies require more strategic fueling; not just more food; but the right balance. Carbohydrates become essential for performance and endurance, protein supports muscle repair and recovery, and fats play a key role in hormone production. Beyond macronutrients, micronutrients like magnesium, iron, and zinc become critical for muscle function, recovery, oxygen transport, and preventing fatigue. Skipping meals, under-fueling, or focusing only on protein without adequate carbs is one of the most common mistakes seen in young athletes that can directly impact performance and recovery. For many adolescent girls, another important conversation is around Polycystic Ovary Syndrome (PCOS), a condition that is increasingly being seen at younger ages. Missed or irregular periods are often normalized. Just like heart rate or blood pressure, the menstrual cycle is a vital sign of health. Frequent missed cycles, very irregular periods, or heavy hormonal symptoms often point toward underlying issues like hormonal imbalances or insulin resistance. Early awareness, along with holistic nutrition can make a significant difference in managing symptoms and preventing long-term complications. In a world of social media trends, diet culture, and constant exposure to “ideal” body types, it’s easy for food to feel stressful or restrictive. Simple practices like enjoying family meals, practicing mindful eating by putting gadgets away, and making meals fun and creative with variations like heart-shaped fruits or veggie-stuffed sushi rolls; can help foster a healthier, more positive relationship with food. Adolescence is more than just a phase: it’s a powerful window of opportunity. The habits you help your teens build today lay the foundation for their future health. So, what choices will you make to set them up for success?
About the Author
Divija is a Clinical & Lifestyle Nutritionist and holds a Master’s degree in Food Scienceand Clinical Nutrition from Boston University and have helped 10,000+ individuals worldwide improve their health through nutrition. She specializes in adolescent nutrition,weight management, and disease reversal. By translating complex science into practical habits, she provides personalized nutrition plans tailored to Indian diets and lifestyles. Divija can be reached by cell: 857-880-3061, email: divijashah1@gmail.com, or at IG @divijashah.
Join us for the Spring Social onMarch 28
Join us for ICON’s second Spring Social! This is a great opportunity to connect with fellow
community members in a fun and relaxed setting. Enjoy the live music performance by our own community’s ICONix Band as we come together to connect, and celebrate our growing community. Delicious food and beverages will be served and are included in the ticket prices. We’d love to see you there—be sure to register early and save your spot!
ICON TownSquare!
Dear All (Active and Prospective) ICONians! The need for more efficient and direct communication among members and the board channel was felt for some time, for important ICON announcements, ticket sales, and to make it a 2-way street. Towards that end, we started a WhatsApp Group called “ICON-TownSquare” last November. Here is its overall framework. Main Objectives To provide an efficient 2-way communication among ICON members, prospects, and board members To enhance ideation, inclusivity, diversity, feedback, and participation Guiding Principle Helping ICON achieve its below-core mission is the overarching principle: ICON is a secular, non-profit organization aimed at celebrating and preserving the culture and heritage of India and surrounding South Asian countries; fostering friendships and unity among community members; advancing the educational, cultural, and charitable interests of the community; and representing the community to the people of Needham, MA, USA, and beyond. Working Framework Mostly used for ICON announcements, event ideation and planning No forwards of any kind at all, and no good mornings, good nights! Highest respect for each other is utmost expected Moderated by a few ICON Board Members, with windows for 2-way communication at times ICON Board reserves the right to tweak this working framework as needed Everyone is cordially invited to please join using the link or the QR code below.