Eat Clean and Feel Healthy for a Lifetime! 

Featured

No More Rollercoaster Ride, thank you!

Have you ever followed a strict weight loss program with calorie counting, too much portion control and constant weighing & measuring?

One of my clients, who signed up for my one on one coaching program, did one of those weight loss programs a few years ago. She felt starved and weak. She felt guilty every time she “listened” to her body and ate more than the suggested portion size. Most importantly – she gained all the lost weight back within a year.

What’s the point in losing weight if following a diet plan deprives the body of nutrients and makes us feel unhealthy?

This diet rollercoaster ride is a common story among many of my clients!

roller-coaster

My approach?
No More Diet Rollercoaster Ride, Thank You!

Stop dieting & depriving yourself and start nourishing your body with proper clean and healthy foods! Plain and simple!
Weight loss is just a side effect of clean eating and there is no struggle to keep it off.

Clean Eating reduces inflammation in the body that will lead to:

  • No more belly bloat
  • No more excess body weight
  • No more struggle to keep it off
  • No more nagging pain in back, neck and shoulders

It actually works every time!

What is Clean Eating?
– It’s about eating fresh, healthy and nourishing whole foods!

Is it another Diet?
– No. It’s a natural and simple way of living your life!

Do I have to be in the kitchen for hours to prep the clean food?
– No. It’s quick and easy with a little planning ahead.

I know you have many more questions.
Watch my free webinar : Eat Clean and Feel Healthy for a Lifetime! 

 

 

Check out my program on clean eating with recipes, shopping lists & coaching

28-Day ReNu & Revitalize Clean Eating VIP Program

28-Day-Whole-Foods-Renu-Revitalize-program-copy

≈ 2 Personal 1-hour Coaching Sessions
≈ Clean Eating Guide
≈ Recipe Guide
≈ 4 Weekly Suggested Meal Planner
≈ 4 Weekly Shopping lists
≈ Food diary
≈ Tips on snacks
≈ Tips on vegetable cooking methods

 

 

Guided Meditation to Release Stress & Pain

Featured

 

Daisy

Who doesn’t have stress?

Deadlines at work, exhaustion due to overwork, financial situation, health issues, strained relationships, lack of sleep… stresses keep coming at us from various directions. Sometimes it feels like you solve one problem and another is waiting just around the corner and that feeling itself can cause more stress!

So what’s the solution? Release them regularly. Do not let it build up! We don’t brush our teeth for the whole week or month we do it daily, the same applies to food, sleep etc. We need to make a conscious effort to practice releasing stress on a regular basis.

There are various ways to release stress based on our own nature – some like spending time in nature or having pets, hanging out with friends & family, some people release stress by physical activity like exercise, gardening, cooking, playing their favorite games, some like to listen to relaxing music or dance white some need regular breaks from monotonous routine or may need some time away from people to think and reflect.

Daisies in field

Simple guided meditation is something that most people can use to release stress. The word meditation can cause stress for some people because they think they have to sit down and practice how not to think! Your mind will never stop thinking. So why not use the power of mind to meditate and release stress & pain? Meditation is an excellent tool to not only release thoughts and emotions that may be bothering you but also for relaxation and to bring more joy, peace and calm in life.

Listen to this simple guided meditation to release stress and pain on a regular basis.

 

Have you had success with meditation?
What do you do for stress relief on a regular basis?
Share your comments I would love to hear your experiences.

New and Old… So much Fun!

So much fun learning new things, adapting and adjusting in the new environment as I am visiting Gurgaon, India!

First see beauties that I found in the concrete jungle…

frangipani-optm  lillies-optm

I lived in New Delhi 21 years ago before moving to North America. As with any place lots of new constructions… even lifestyle changed drastically with advent of the Internet.

I used to walk to a nearby vegetable vendor to get fresh, seasonal vegetables and now I order online and get it delivered to our doorsteps. The vegetable lady often used to give my kids crunchy cucumber or carrot to munch on while I picked the veggies. I wonder if the cucumber is now replaced by a juice carton or candy in that little market.

September is the tail end of rainy season and we usually don’t eat leafy greens during rainy season in India. I wanted to continue my morning green smoothie routine so I brought Pure Synergy green powder that I can blend with some fruits.

And a friend of mine gave us bunch of fresh sweet Neem leaves, also called curry leaves, from her tree that I am adding to my yummy smoothies here. I might be able to manage some fresh moringa leaves for my smoothies as well.

pure-synergy-optm   sweet-neem-leaves-optm

smoothie1-prep-optm   smoothie2-optm

Also I learned a new thing to sprout – fenugreek seeds! We ate for breakfast with some mung sprouts along with yummy green smoothie 🙂

sprouted-fenugreek-seeds-optm   mung-fenugreek-seeds-sprouts-optm

Can we Eat Healthy on a Budget?

Can we eat healthy on a budget? Is eating healthy too expensive?

I am asked these questions often. People want to eat healthy but they think it’s expensive. It’s a big myth that you have to spend a fortune to put good healthy food on the table.

The biggest concern I have with this kind of thinking is people end up buying inexpensive but unhealthy packaged-foods that actually turns out to be more expensive down the road. In other words – they end up eating on the expense of their own health!

 

Do you know what are the most expensive habits?

 

  1. Eating out!

    When you eat out often you end up paying more. Have you ever experience that you feel kind of hungry after some time even if you ate enough at a restaurant? You don’t get the real nourishment out of restaurant food. Your body “starves” because they cut down on “quality” to make their business profitable unless the restaurant is based on health foods but that will be an expensive restaurant. Fortunately there are more and more restaurants are coming up with healthy food options but they are not very common and still on a little more expensive side.

 

Eating-Out

 

  1. Buying packaged foods.

    Not only you pay more for “convenience”, but also packaged foods are full of chemicals, sugar, MSG and highly processed ingredients to increase shelf life. And if you compare the price with actual ingredients you will know.

 

Shopping cart

 

  1. Buying prepared food at grocery stores.

    Not only the quality of the ingredients is poor but also full of taste enhancers and additives to make inferior quality ingredients taste better. Again if you purchase prepared food at health food stores you end up paying way more.

 

Prepared-foods

I know what you are thinking. Who has time to cook?

You don’t need a lot of time in kitchen to prepare a healthy meal.
It’s about knowing what’s good for our body and a little planning.

Start cooking!

Veggies-for-cooking   Leeks-on-pot-Optm2

Here are some time-saving tips:

  1. Cook once, eat twice.

  2. Cook extra

    food during weekend and freeze in small batches for weekdays.

  3. Start soaking ahead

    soak beans, brown rice, nuts and seeds. Soaking beans will make them cook much faster and also will get rid of phytic acid that affects the digestion. Blend nuts and seeds for making nut milk at home. Here is link for making nuts and seeds milk.

  4. Wash veggies

    before refrigerating to save time during food preparation.

  5. Use slow cooker

    take out your crock pot and start making one pot meals so dinner will be waiting when you come home in the evening. You can also use slow cooker to make overnight oats or quinoa for breakfast.

  6. Quick smoothies for the weekdays

    wash & cut fruits, veggies and greens and put in mason jars to blend in the morning, pour it back in the jar to bring to work. This will save time looking for a container when you are time crunched in the morning.

 

Smoothie

smoothie-729922__340       smoothie-729923__340 smoothie-856896__340        smoothie-857641__340

 

Also check out my blog 7 Tips for Eating Clean on a Budget

 

7 Tips for Eating Clean on a Budget

Featured

Salad and dressings

The biggest hurdle most people have to clean eating isn’t the food. Fresh, homemade, organic food is delicious! It isn’t giving up those ‘unclean’ foods. The issue is the bottom line, when you try to switch it all to clean, organic, GMO-free food, hit the checkout line for the first time, and almost faint when the total comes up. Maybe you didn’t even make it that far. Maybe you picked up the package of organic cereal and took one look at the tag on the shelf and walked the other way thinking, ‘How do people afford to eat this way?’

I can tell you, unless you have a whole lot of discretionary income, changing over your way of eating and shopping doesn’t usually happen overnight. We make small changes and keep looking for ways to eat clean on our budget and find ways to funnel more money over to the food line. It is an investment, but I can tell you that it is one worth making.

To help you out, here are my top 7 tips for eating clean on a budget:

  1. Make it from scratch –

    Cooking at home saves money over eating out any day. You can even take it one step further and start making food from scratch, which is even cheaper than buying those fancy, boxed sides and mixes. You will save money and, better yet, you will know exactly what’s in the food you’re eating. Try mastering one new dish a week! Scroll down for a quick salad dressing you can make at home – its delicious without any preservatives and additives!

  2. Plan your meals and shop with a list –

    It is always a good idea to have a plan. You will save money by knowing what you need and making less trips to the store. Also, you don’t need to buy everything organic. Check out the EWG list of Dirty Dozen and Clean Fifteen. Peaches and apples are in the top of the Dirty Dozen list while onions, avocados and broccoli are in the Clean Fifteen list. Check out more info on www.foodnews.org.

  3. Buy in bulk –

    If you can, purchase larger quantities, and freeze and store the extra for another week. Stores always have bigger packs that cost less per unit. Be wary, though: sometimes the big package isn’t less. Be sure to check the unit price and be a smart shopper. Costco has expanded their organic produce section – the only issue with the big packages of fresh organic produce is that they don’t last long and hard to consume on your own – split the big packages with another family or friend.

  4. Shop local and in season –

    Foods that are in season are generally cheaper than the foods that have to be shipped from halfway around the globe. Also, it pays to know your farmer and buy directly from the source. The biggest advantage of seasonal veggies and fruits is they are packed with nutrients!

  5. Use discounts or coupons if you can find them –

    Sometimes, you can find a deal or get a coupon on healthy snacks and some of those great, organic convenience foods.

  6. Join a group –

    There are plenty of local groups that share in the savings by pooling their buying power. Check out a local co-op or CSA or start one in your area. You can find them at coopdirectory.com or localharvest.org.

  7. Go meatless –

    If you haven’t cut meat out of your diet yet, you can start by eliminating it from a few meals a week. Beans are cheaper than beef!

Salad dressings make eating salad a lot more fun. Here is a salad dressing recipe – kids approved! This one will beat any of the store bought ranch dressing and will make the pickiest eater go for a 2nd or even a 3rd helping!!!

You Are The Chef Salad

Ingredients

For Salad

  • Organic greens of your choice
  • Veggies of your choice – make sure to follow the EWG Shopper’s guide to purchase fresh produce. You don’t have to buy everything organic. I like to use celery, carrots, cucumbers, tomatoes, bell peppers (different colors), radishes, avocados and beets. I like to roast beets on 350 degree oven for about 50 minutes and keep them refrigerated. They add a delicious sweet flavor to the salad. Make sure they still have a little crunch and not over done.

For Yummy Ranch Dressing with a Twist

  • 1/2 cup plain yogurt (add a little extra water if using greek yogurt). Click here for Homemade yogurt recipe (you can leave out yogurt for the vegan version)
  • 1/2 cup filtered water
  • 1/4 avocado
  • 1/2 cup loosely packed cilantro (or flat parsley) – roughly chopped
  • 1/4 cup extra virgin olive oil
  • 1/2 Tbsp apple cider vinegar
  • 1 clove of garlic
  • 1/4 tsp sea salt
  • 1 tsp honey or maple syrup (optional)

 

Directions

Blend and store in a small jam jar. Will stay fresh in fridge 4-5 days.

I love this dressing over fresh greens, raw salad or steamed veggies. It will also be great over chicken or fish if you eat them.

Do you have any local resources to share or any tips that can help save a buck? Leave a comment below.

 

Click here or on the photos below to download your freebies

Drink Yourself Skinny Cover

3D Cover 9 Smoothies Jpeg

Click here or on the photos to download your freebies

Also check out my blog on Can we eat Healthy on a Budget? 

Are your really hungry or thirsty? Think again!

Featured

Do you reach for a cup of coffee or soda in the afternoon? Many experience that afternoon slump around 4 pm. Why does that happen?

I saw my mom suffering from arthritic pain since she was in her 50s and later from asthma in her late 60s. I didn’t want to suffer like her because I saw how debilitating it was.

I observed that she was either sitting or standing most of the time, not much walking. So I learned basic yoga and started walking. But was that enough?

What happens when we are dehydrated?

In my research I found that pain and asthma are caused by inflammation. And I was totally surprised to learn that arthritis and asthma are chronic dehydration (“Your Body’s Many Cries for Water – you are not sick; you are thirsty” by Dr. F. Batmanghelidj. See link below*).

And I did notice that my mom drank very little water, 10 – 15 oz. on average in a day! She started her day with strong black tea with milk and sugar. And the little water she drank was always during her meals. And now when I think of it she was probably thirsty not hungry when she reached for another cup of caffeinated tea and a little snack in the afternoon to get rid of her afternoon slump.

Hydrate first thing in the morning!

I experimented and found out that I feel my best when I drink water first thing in the morning. The more I hydrate myself in the morning the better I feel throughout the day. I drink at least 2 of 8-oz glass of water (and feel even better when I drink 3-4 glasses). I add something like fresh lemon juice or apple cider vinegar. I drink 3-4 glasses of water in between meals, 15 minutes before or an hour after meals.

When I keep myself hydrated I don’t get that afternoon slump either! Next time when you experience afternoon slump and thinking about coffee or some sugary energy drink or soda may be try drinking some water instead or take a 10-minute stroll!

How much water do we need?

We need to drink half of our body weight in ounces of water, for example if someone weighs 150 pounds, they need to drink 75 ounces of water.

Infused water makes healthy summer hydration drink

Come summer and you get many more fun ways to hydrate. It’s easy to make infused water with some fresh fruits, lemon/lime and herbs. You can use just fruits or just lime/lemon or just herbs – whatever you have on hand. Leave it on the counter for 2 hours or overnight in fridge – it will make a healthy summer hydration drink! I have fresh mint growing in my garden. Sometimes I use just mint because it has cooling effect. Here are some examples…

DSC01303-Water-w-Watermelon-Mint-Optm

Watermelon, lemon/lime and mint leaves in water

DSC01392-Cucumber-lime-mint-water-Optm

How about some fresh cucumber, lemon/lime and mint

DSC00972-Grapefruit-mint-water-Optm

Ruby red grape fruit and fresh mint

DSC01034-Orange-mint-water-Optm

Orange slices and mint

DSC01439-Strawberries-mint-OptmStrawberries and mint!!!

Let’s make some delicious & refreshing

Mint Lemonade

Time: 15-20 minutes         Yield: 64 oz or 8 cups

1/4 cup (packed) fresh mint leaves (Boil in 1 cup of water for 2-3 min. Turn off heat and let it steep and cool down, about 10-15 minutes. Strain. discard the leaves. It will yield in 1 cup mint tea.)

6-7 oz freshly squeezed lime and lemon (about 3 limes and 4-5 lemons)

1 cup organic raw sugar (or substitute with appropriate amount of raw honey or stevia)

48 oz or 6 cups water

½ tsp sea salt

1/4 cup fresh mint for garnish (optional)

Stir them all together and enjoy over ice.

IMG_0413-Mint-Lemonade-Optm

What are your favorite ways of making infused water? Please share in comment section below.

* “Your Body’s Many Cries for Water – you are not sick; you are thirsty” by Dr. F. Batmanghelidj.