Holistic Life with Manika

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Embracing Uncertainty

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How are you handling unpredictable situations around?

How are you handling unpredictable events around you? Uncertainty in your professional or personal life often triggers stress and anxiety. We must accept that uncertainty is generally an unavoidable part of our lives. The fear of unknown or uncomfortable changes can trigger a physiological state of stress which can increase heart rate, surge hormones & chronic stress which can impact our health badly. It’s going to be almost a year into pandemic and as we all know that uncertainty was something very constant in this past year. Here is my approach to handle uncertainty with GRACE:

Acceptance

Let’s reflect on this thought that life is uncertain and always has been. We don’t want uncertainty but yet it is part of our life. Practising accepting the situation or accepting the anxiety/stress induced by uncertainty can actually bring our minds in a controlled state. Even though life’s unpredictability doesn’t always seem positive, let’s be realistic that not everything is in our control. Let go and have faith that everything will unfold for the best.

Self Compassion

Practise feeling your feelings. Even though the feeling is uncomfortable, remind yourself that you’re feeling perfectly normal and it is ok to feel how you are feeling. Show yourself much needed love and compassion by NOT avoiding your emotions. Sometimes we fight against what we feel and that just increases our stress. Observe what you are thinking and how you are responding. Feel your feelings, allow yourself to just be, take a pause and allow space for your response.

Let Go

Let go and move on by bringing your focus on what you can control. You can control your mind to focus on the positive side. It’s a simple choice that we must make in pretty much every situation. Write a list of things that you can control and work towards them. The unwillingness of intolerance towards change can make us more sufferable. Block all the noise and just focus on yourself, your household and your daily routine which you can still control for good. Which brings me to my next point.

Schedule

Create a daily routine or a schedule for yourself and with your family members. Having consistency in your daily routine not only keeps you in control but can also distract you from the unpredictable events. Knowing what to do next will bring an instant switch in your mind and you can shift your focus on doing more productive things. Go to bed at the same time and wake up at the same time each day, eat your meals at the same time and workout at the same time each day. Practise self care routine and stay in the present. Having a routine will provide you with some much needed structure. Remember to always update your schedule as events change.

Gratitude

Write a list of things that you are thankful for and read the list out loud. In my family we practise gratitude during our kids’ bedtime. Four of us share at least one thing that we are thankful for for the day and it brings instant smiles on our faces. Hearing ourselves and/or our family members do what we are grateful for can bring our focus to good things in our lives. Express as much gratitude as you can. Being grateful can help you stay present in the moment and be mindful of what’s going on around you. My Gratitudes: “I am thankful to practise yoga for 25 minutes even though I didn’t feel like initially”, “ I am thankful that we had leftovers in our fridge and we used them as our dinner last night”

Seek Help

If uncertainty and anxieties related to it is affecting your life severely – please seek help. Taking steps to help yourself could be: joining a support group, talking to a friend or a family member, journaling, downloading a mental health app or booking an appointment with a local therapist in your area, Choose to first help yourself and then allow others or other resources to help you. Also, help others as much as you can. Sometimes when we help we actually help ourselves too.

Graceful and composed actions give us an instant upgrade in our lives. Embracing changes and generally anything in life with grace makes us a better person. Being compassionate and gentle towards ourselves and people around us is much needed. Stop judging anyone including yourself, forgive, let go & accept. Please allow me to help you practise a little routine that I call:

Love Notes to Myself Practise

Take a deep breath in, straighten your back, Breathe out
Breathe in, roll your shoulders back, lengthen your neck & breathe out
Breathe in, rotate your neck, relax your legs & breathe out.

Affirm:

I am safe at this very moment.
Life is always working for me.
I believe in my ability to figure things out
I free myself from all destructive fears and doubts.
I accept myself and create peace in my mind and heart.
I rise above thoughts that attempt to make me angry or afraid.

If you enjoyed reading this please like, share and comment below to tell us what you are grateful for. Thank you.

Credits: The last four affirmations are from Louise Hay’s book You can Heal Your life.

Health, Love & light
Manika

Intermittent Fasting

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Intermittent fasting: I have been asked about intermittent fasting so many times. I want to bring you along with me on my journey to intermittent fasting (IF). I have been fasting for the last three years and now it is the only way of life. I have been asked about intermittent fasting so many times. I want to bring you along with me on my journey to intermittent fasting (IF). I have been fasting for the last three years. It is a way of life for me.

Give your body and mind a chance to break out of a pattern and give it a new direction. Fasting is a gift to an overburdened body and an overindulged mind.Fasting is indeed a denial of the physical needs of the body and the emotional cravings of the mind. The tendency of the human mind is to draw patterns and get stuck to patterns.

The ancient science of Ayurveda has spoken elaborately of the merits of fasting. According to this ancient discipline, fasting is an effective way to kindle the digestive fire and burn away accumulated toxins from the body and mind. It also eliminates gas, lightens the body, improves mental clarity, provides a clean tongue and fresh breath, and preserves overall health. However, it also does not recommend infrequent and long term fasting, that could deplete bodily tissues and create imbalance to the constitution. It favors regular and short term fasting, which could be on the same day each week or setting aside a few days each month, all depending on individual constitutions and cleansing requirements.

There is an increasing support for fasting by the scientific community. There is an over consumption of salt and sugars in our diets today than the normal requirements of the body. This can be seen in the increased incidence of water retention in the body, a major factor for hypertension and cardiovascular problems. Fasting helps the body reset.
Fasting, done properly, has another major advantage. It is a kind of ritual that can purify the body and mind and develop the pure qualities of detachment and equanimity. Whether it is done as a part of a religious sacrament or a part of a penance or as a mark of worship, fasting can only give benefits. Fasting helps create an attunement with the Absolute by establishing a harmonious relationship between the body and the soul. It nourishes the physical and spiritual demands so necessary for overall health.

However, fasting also has to be undertaken with an enormous sense of responsibility. There are, of course, norms as to who should and should not be observing fast. The very young, the old and infirm, pregnant and nursing mothers should be extremely cautious when it comes to choosing too fast. Besides these norms, it is also important how fasting should be observed so that we are able to take away the most from the practice.

Intermittent fasting is not a diet, it’s a pattern of eating. It’s a way of scheduling your meals so that you get the most out of them. Intermittent fasting doesn’t change what you eat, it changes when you eat.

Let’s start by going over the different Types of periodic or Intermittent fasting:

The 14:10 method: It involves eating for 10 hrs and fasting for 14 hrs. Example: 9am to 7pm is the eating window. You start fasting at 7pm till the next day at 9am.

The 16:8 method: Also called the Leangains protocol, it involves skipping breakfast and restricting your daily eating period to 8 hours, such as 11 AM to 7 PM. for 16 hours in between.

The 18:6 method: Where your eating window is for 6 hrs and fasting window is for 18 hrs. Example: oon to 6pm m is the eating window and from 6pm to noon is the fasting window.

The 20:4: This method involves eating window of 4 hrs and fasting window of 20 hrs.

Eat-Stop-Eat: This involves fasting for 24 hours, once or twice a week, for example you can stop eating after dinner one day and continue to fast until dinner the next day, completing 24 hours of fasting.

The 5:2 diet: With this method, you consume only 500–600 calories on two nonconsecutive days of the week, but eat normally the other 5 days.

I generally follow the 16:8 method of intermittent fasting. My preferred eating window is 12 noon to 8pm or 1pm to 9pm. I feel this method is most sustainable for me and easily fits well with my lifestyle & routine.

During the fasting periods, you eat either very little or nothing at all. I drink only water, sometimes with a pinch of pink salt and I include lots of herbal teas in my fasting window as well. Sometimes I also have black coffee.

Why do I practise Intermittent fasting?

It helps me stay focused and disciplined. I avoid unnecessary late night snacking or munching here and there just because of company or distractions. My relationship with my food and eating time has improved and it has become so sacred. I listen to my body’s needs and adjust my fasting or eating window accordingly. This has helped me keep my unnecessary calories to low.

I have gained muscle mass and lost body fat as I am able to manage my hormones better. I am a PCOS Warrior and if combined with balanced wholesome meals and exercises helps me manage weight, lowers estrogen levels and improves progesterone levels.

My mental health has improved as intermittent fasting has helped my relationship with body and food. My blood sugar levels are low (which are naturally high in women with PCOS) which has improved my metabolism, moods, anxieties and depression related to Polycystic Syndrome (PCOS).

Is Intermittent fasting for you?

I suggest all my clients give at least 12-13 hrs of fasting period. Your body needs to rest and rejuvenate and renew at the time you are fasting. During fasting one must always build up to fasting hours. You must follow the advice of a health care practitioner and plan properly before you jumpstart to anything. There are different requirements for men and women. We all are have our own requirements. Just because your friend has amazing benefits from IF it is noot necessary that this way of eating & fasting lifestyle will suit you. Get in touch with me to get a detailed guidance if you wish to incorporate intermittent fasting into your lifestyle.
If you are pregnant, breastfeeding you must avoid fasting and allow yourself to eat intuitively.

Intermittent fasting combined with intuitive eating can help bring balance and elevate your overall health goals.

The most important part of intermittent fasting is the eating window but somehow people focus more on the fasting window. It is very important that you eat wholesome, nutritional, well balanced meals during your eating window to provide your body with all the important macronutrients and micronutrients.

It is also important how you break your fast. Choosing alkaline, nutrient dense meals, eating in a calm environment and enjoying your food is very important. Intermittent fasting is not a fad diet it’s a way of living. If you are interested to make IF part of your journey contact me to help you kickstart your fasting program. I provide a Free Discovery Meet.

Four ways to incorporate fasting or transition to fasting, if you are a beginner:

1- Avoid sugars and refined grains. Instead, eat fruits, vegetables, beans, lentils, whole grains, lean proteins, and healthy fats (a sensible, plant-based, Mediterranean-style diet).
2- Let your body burn fat between meals. Don’t snack. Be active throughout your day. Build muscle tone.
3- Consider a simple form of intermittent fasting. Limit the hours of the day when you eat, and for best effect, make it earlier in the day. Stop eating after 6pm but definitely do not eat in the late evening before bed). Avoid snacking or eating at night time, all the time.

Now, take a deep breath, roll your shoulders back, lengthen your spine, neck, relax your head. Breathe in and breathe out. Namaste.

Affirm:

I am cleansing. Water helps my cells detox.

I am grateful for the ability to tune into my body and any emotions coming up.

I am grateful for nutritious high vibe food to give me energy.

My body is light and ready to rest and repair.

Health & Light
Manika

What is Intuitive Eating?

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Eating balanced, wholesome, nutrient rich meals is the way to be, then you hear “watch your calories” and then there is all this buzz about intermittent fasting. Confused? Well, today I am going to share a little bit about intuitive eating, mindful eating and as well as what kind of “diet plan” I am on. Well, firstly I am never on any “diet plan” I am on a plan which is all about listening to your body – always! Though be mindful about it. Confused again?

Intuitive Eating – There are 10 principles of intuitive eating. These principles were created by two registered dietitians, Evelyn Tribole and Elyse Resch, in 1995, based on their experience working with clients. Here is my holistic approach to these principles.

1- Reject the Diet Mentality – Stop dieting and stop believing society’s messages that quick-fix plans can deliver lasting results. It includes throwing away diet books and magazine articles that promise fast weight loss, and rejecting any meal plans that dictate what or how much you can eat.

2- Honor Your Hunger – Hunger is the most natural biological process. Give respect to your body by honouring your hunger and needs for your body. When we don’t honour our hunger we create stress in our body. Food restrictions and deprivation causes overeating, and binge eating.

3- Make Peace with Food – as it is the most sacred thing. We earn money not for those pairs of shoes (well, not just) our main dharma is to feed our mind with good thoughts, feed our body with wholesome meals and our soul with great experiences! Give yourself the permission to eat that ice cream or a slice of cake (but hey just be mindful – will cover this later).Love your food.

4- Challenge the food Police – Shut all the internal and external voices who are saying “watch your calories”and “this is not good for you”. This step is very important to adopt an intuitive way of eating.

5- Discover the Satisfaction Factor – The satisfaction factor has to do with noticing and appreciating the taste and texture of food, but also the environment in which you’re eating. Sometimes you recognize that you are full but still don’t feel satisfied? Feeling full and satisfied can be two different things. Ask yourself do I like to eat? What feels good in my body? And What environment do I enjoy my food most in and not? “

6- Feel Your Fullness. …Yes, it’s important to eat when you’re hungry, but it’s also important to stop when those hunger cues are no longer present. It can help to pause in the middle of your meal or before you reach out to that slice of cake or even a salad to assess your current state: How full do you feel? Are you still eating to feed your hunger, or are you eating out of distraction, social obligation, boredom, or stress? Learn to listen to your body and intuitions.

7- Cope With Your Emotions with Kindness – Emotional eating is when we eat for reasons other than physical hunger, such as using food to help cover up unpleasant feelings and emotions. If you notice this happening, the first thing to do is to be kind to yourself. Cope with stress, be kind to yourself and then decide if you still want to eat. More on emotional eating coming soon!

8- Respect Your Body – Respect your DNA. Accept your body the way it is. We all can’t be the same size, height. the body you were meant to have—not striving for unrealistic expectations about how much weight you can lose or what size jeans you can squeeze into. Intuitive eating is not a weight loss plan though many women do end up losing weight. Including me! Why? In my opinion we liberate ourselves of all the society’s norms and when we lose that weight, we actually manage to lose some weight or maintain the weight on the scale.

9- Movement – You don’t have to go to the gym or do this or that exercise.You can choose to do a physical exercise which you can sustain and enjoy. It can be dancing, swimming, hiking, playing a sport or lifting weights. Why are you doing this exercise? To shift your focus! Workout because you like the feeling of the movement, not to lose weight or burn those calories! t!

10 – Honour your health – Your body is your temple. Give respect, kindness & love to your body by choosing nutritional wholesome, balanced, and enjoyable meals that you are happy to embrace.

Mindful eating Principles –

1- When eating, just eat.
2- Consider where your food is coming from. If your food is not grown ethically it won’t digest happily in your body.
3- Be aware – Notice your feelings when you are eating.
4- Listen to your body and stop when full.

“My Listen to your body” plan is that I eat intuitively, fast intuitively and try my best to be mindful when I am eating.

Love yourself and eat because you want to not because of any social obligation. When you say no and if a friend or family member doesn’t understand, don’t take it personally. Most of the time people are not aware and think that’s the only way they can show their affection towards you by feeding you. If comfortable then you may explain to them why you do not enjoy eating at this time or eating a particular food. I am sure they’ll understand. At the same time don’t just eat a particular food just because someone doesn’t approve!

Take a deep breath and next time while cooking, play some high vibrational music, bring yourself to centre and enjoy while you cook. Sprinkle the love on your food. If you are eating out, be generous and kind to people who are serving you. Show kindness to people who are serving you with a gift, happy energy or gratuity. Eat the food with all your love. Place your awareness on one aspect of the food, whether it’s the texture or the taste or the visual aspect. If even that sounds too difficult to do with your busy schedule, concentrate on just the first bite, the middle bite, and the last bite. Make your eating time a sacred one. Namaste.

Affirm

I treat my body with respect and nourish it with what it asks for.
I’m savoring each bite.
I’m free from old patterns and habits that involve food.
I am love and I feed myself with love.

Health, Love & light
Manika

Looking for a Workout Motivation

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Exercise! We all know that there are many benefits of exercising and we all should workout but then life happens – we lose interest or get busy or distracted and sometimes we find ourselves left with no motivation. At the same time we are also aware that it’s hard to start at times but when we end a workout – aah the rush! So recharging! So, to motivate you I want to gently remind you of the benefits of exercising. And how we can enhance our body detoxification process by adding workout to our routine. If you are already following us and reading our blogs by now you must know that we are on the spree of Spring Cleanse! We are offering our HB SPRING CLEANSE PROGRAM FOR FREE – Sign Up Now to Reserve your spot! And you can read our series of special edition of Spring Cleanse Edits at HB Blogs

Benefits of Exercising:

1 – Weight Management – Doing the right kind of workout can help you lose weight or gain weight – whatever your goal is you need to make sure that you are in the right plan!

2 – Improves your cardiovascular health and reduces the risk of heart diseases – Exercising can strengthen your heart muscles, increases circulation and raises oxygen levels which helps reduce the risk of heart diseases like – high cholesterol, coronary artery diseases & heart attack.

3 – Manages your blood sugar levels – which can enhance weight management, hormones balance and cut down the risk of type 2 diabetes and metabolic syndrome.

4- Promotes good mental health – During workout the body releases a chemical called endorphin which triggers positive feelings in the body like morphine and can help reduce body pains, helps with mood and brings clarity. Reduces the risk of depression and helps lower the stress levels.

5- Helps with ageing – Right kind of workout plan can improve balance, strengthen your body and brain which can help with memory and reduces the risk of injuries related to ageing.

6 – Strengthens your bones and muscles – Makes you stronger and lower the rate of loss of bone density as you grow older.

7- Improves you Sleep – Helps you fall asleep faster and longer.

8 – Improves Sexual Health – Lower the risk of ED (erectile dysfunction) and may increase sexual arousal in both men and women.

9 – You can live longer as it increases your chances of keeping all the diseases away as well as strengthens your immunity and overall body to fight any kind diseases better.

10 – Exercising can also help you quit smoking and alcohol !

How can Exercise help with Body detox?

1 – Sweat – helps you lose some toxins and dead cells. Exercise helps lymph fluids circulate through the body, which removes toxins.

2 – As exercising increases blood flow which promotes blood to circulate to pump white blood cells through the body and help organs cleanse themselves effectively.

3 – Enhanced blood circulation is efficient through the body, allowing nutrients to more easily reach all the organs and muscles.

4 – Exercising also regulates digestion which helps food wastes to be washed away from the body. Aerobic exercise helps the food we’ve eaten move along through the gastrointestinal tract by strengthening our abdomen muscles.

5 – The increasing amount of oxygen that reaches the cells along with toxin elimination enable alkalisation and renewal of the cells, which effectively supports the body in all stages of detox.

6 – Increased movement when we exercise stimulates our bodies. It flushes out our lungs

Best Types of Workout to help with Detoxification:

Honestly all kinds of workouts are good but what kind of detoxification program you are following is the bigger question here. A workout plan is customized according to the kind of program you follow. For example if you are doing some kind of juice detox or fasting detox then I can’t recommend you to do HIIT workouts. My favourites are –

1 – Yoga
2 – Strength Training
3 – Swimming
4 – Hiking or brisk walking in nature.

Remember you can achieve a good detoxification by providing your body with right nutrients, right mindset, right kind of cleanse which is very unique to every person, right kind of workout plan. Click here to know more about my signature program that I have created – HB Spring Cleanse Program. Namaste.

Affirm:

I am Strong
I am Powerful
I am fit
I workout to honour my body and its strength and courage.

Now take a deep breath in and out. Sip some water and decide what kind of workout you are going to do today?

Health, Love & Light

Manika

Reset, Recharge & Renew

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Sleep is an essential function that our body needs to perform every day to reset, recharge and renewed. Each of us is biochemically different & we all have a unique biological clock which can change at different stages of our lives.
Whether you are a night owl or an early riser, what is most important is that you have a sleep ritual that you follow and you get sufficient sleep every day. Though it’s not just about getting sufficient sleep but also a quality sleep. Upon waking up a good sleep must leave you refreshed and energetic. To enhance the quality and quantity of your Sleep I would like to share my most effective and appreciated sleeping rituals:

Keep a consistent schedule. Pick a time that suits you and your lifestyle. Stay consistent by going to bed at the same time every night. Though the bedtime should be early enough for you to get at least 7-8 hours of sleep.

Create a bedtime ritual. An hour or two before your bedtime is generally a perfect time to start your bedtime ritual. This is the time that you may take a warm shower, dim your lights, drink warm herbal tea, read a book, reflect on the day and write a journal and stretch.

Create a healthy environment for sleeping. Use the bed only for sleeping and keep electronics out of the bedroom. Make sure the bedroom is comfortable and soothing. Keep the room dark and cool. Use white noise like a humidifier, fan or a white noise app. Put anything away from your bedroom which is distracting or disturbing you. Establish no technology in bedtime. My husband created a “no phone in bedroom rule” and I am so thankful for that. I was easily getting distracted with emails and social media updates and deadlines that I started losing my sleep. If you enjoy reading, opt for books. Use essential oils in your diffuser or eye masks. Essential oil helps relax and calms the nervous system. My all time favourite is lavender oil or ying yang oil.

Reduce overall caffeine intake and set a cut time like 4 pm or even earlier for the last cup of tea or coffee. I am not a big tea or coffee drinker but the days when I really need caffeine I plan out: Have coffee or steeped chai (which is stronger than bag tea) in the mornings and have a bag of black tea in the later afternoon like 3:30 or 4 PM. No later than that.Having caffeine later in the evening affects your sleep routine as well as overall quality of sleep. Caffeine is found in coffee, black, white and green tea, hot cocoa, lattes, espresso, chai, iced tea, soda, energy drinks, and chocolate.

Avoid drinking alcohol regularly. You might get sleepy after a glass of red wine or feel relaxed after sipping tequila but you will definitely affect the quality and the length of your sleep.

One must also avoid eating heavy meals, sugary drinks or desserts right before bedtime. You are simply inviting a restless night by doing so. Eat your last meal at least 3 – 4 hrs before bedtime. If you want to indulge in deserts or sugary drinks keep them for afternoons.

Being physically active earlier during the day will help you complete your movement goals and also help you sleep better. But one should avoid vigorous physical activities right before bedtime as it can energise the body and make it difficult to rest. You might indulge in some restorative yoga asanas or bedtime stretches and some gentle breathing exercises and make these exercises as part of your bedtime routine. This practise can help your muscles relax and bring your mind to the centre and enhance your sleep.

If you are really struggling with sleeping you might want to seek help from a MD. They might prescribe you or suggest you to use sleeping pills. Over the counter sleeping meds can help you sleep though after a while your body can develop tolerance and the meds will start losing its effect. You might want to get a plan for yourself which can help you long term. For example a good quality magnesium supplement if taken properly can help enhance sleep. Message me or comment below if you need help to enhance your sleep. I am offering free holistic consultation for Sleep. Please allow me to help you practice a little bedtime routine that I also practise when I put my kids to bed. They love it and doze off in minutes.

Take a deep breath in as you lie down in bed and focus on relaxing as you exhale.

Soften your jaws and hands. Feel the bed underneath you and how it is supporting you as you continue to exhale and relax.

Visualize each part of your body, starting at your head and moving through your whole body to look for spots that feel tense. As you move through your body, exhale and focus on relaxing tense muscles.

After you’ve finished looking for tension throughout your body, focus on your exhales. As you exhale, repeat a mantra to yourself that helps to induce sleep such as simply the word “sleep” or “peace”

Follow this technique and you should find both your mind and body start to relax. Before you know it, you will be drifting off to sleep!

Affirm:
I rest well. I sleep peacefully and I awaken with joy.
I get plenty of sleep every night and my body appreciates I take care of it.
I allow myself to rest peacefully.

Wishing you all restful sleep. Namaste.

Health, love & light
Manika

What is Holistic/Natural Nutrition?

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Holistic – Concerned with whole rather than analysis or separation into parts.
The human body is affected by a variety of factors – both internal and external such as – food, exercise, emotions, and stress. As a Holistic Nutritionist, I believe that we need a balance of proteins, vitamins, minerals and other nutrients to help our bodies reach maximum energy levels and overall physical and emotional health. Every individual is different and requires different amounts of these nutrients. A Holistic Nutritionist creates a diet that matches each individual’s nutritional needs. Also, a Holistic Nutritionist is qualified to design personalized diet and lifestyle programs that optimize health.
Making the right and healthy food choices can help to prevent many health problems including heart diseases, diabetes, obesity, hormonal imbalances etc. Holistic nutrition addresses digestion, adequacy, balance, and moderation for each individual. A healthy diet includes the intake of the right amounts of vegetables and fruits, whole grains, legumes, dairy, probiotics, oils, nuts and seeds. The quality of the food should be good, clean, locally grown or Organic. One should eliminate or minimize (as much as one can) the intake of processed and refined foods. Consuming water and fresh juices are not only beneficial to keep one hydrated but also nourishes the body with nutrients.
Our body responds to the way we think and feel. When we are stressed, upset or under emotional pressure, our body tries to tell us about the symptoms which occur and we always tend to ignore them. True healing begins with self-awareness. Holistic Nutrition is not only emphasized in the physical body but also in our mind and soul. A healthy mind and a healthy body make true Wholistic ‘you’. So, A Holistic Nutritionist works on the client by educating them on how to make healthy choices in their life by giving nutritional recommendations with the concept of mind-body medicine -the relationship between the body, the mind and health. Spirituality, meditation, mindfulness, exercises, Yoga, proper nutrition and self-care, can help ‘YOU’ – your body and mind in harmony to make you healthy and fit.
If you have symptoms of any health problems or disease you should, of course, be under the care of a medical practitioner. However, it is a good idea to have the help of a Holistic Nutritionist to make the most of your efforts. Changing a diet for the benefit of health is always challenging. Don’t be too hard on yourself for making mistakes; this will only cause negative attitudes that can actually make your health take a turn for the worse. Have fun experimenting with different foods. Enjoy making a healthier you and let me help you with all your Nutritional needs. Invest & give yourself and your family the gift of love by choosing a Holistic lifestyle.

Here are some of my simple tips to get you started:
1- Always try to eat at least one meal a day that consists of strictly raw foods (i.e. a big- salad with a variety of vegetables, seeds, sprouts, avocado)
2- Consume organic whole and unprocessed foods diet whenever possible. Food additives, pesticides, and refined and chemical foods are foreign to the body and put unnecessary stress on the liver’s detoxification processes
3- Eat food that resonates with your DNA. Find out all the recipes which your parents, and grandparents used to make when they were growing up. Traditional food recipes are generally rich in nutrition and consist of a variety of food groups.
4- Eat at least one meal with your family on the table without any technology. If you live alone remember you are your best company. Make yourself a nice table, light up that candle and enjoy your meal.
5- Chew your food slowly and properly. There shouldn’t be any rush to finish your meals.
Give your best and allow yourself to rest and renew.
Now, Please allow me:
Roll your shoulders back, Straighten your back.
Take a deep breath in and out Repeat at least two more times.
Give your body a stretch and now get up and drink slowly a tall glass of water.

Affirm:
I enjoy the foods that are best for my body. I love every cell of my body.
Perfect health is my Divine right, and I claim it now.
Water is my favourite beverage. I drink lots of water to cleanse my body and mind.

Health Love & Light

Manika Kashyap
Registered Holistic Nutritionist & Yoga Instructor