Rewrite Your Story

5 Anti-Ageing Hacks for a Longer and Healthier Life

Are you ready to hustle for a healthy lifestyle?

5 most effective tips for healthy living:

1) Drink Plenty of Water
2) Get 6-8 Hours of Sleep
3) Eat a Balanced Diet
4) Exercise Regularly
5) Develop a Consistent Routine

To lead a healthier lifestyle, you may need to change some of your daily habits.

Pia Ganguli - I have tried all kinds of diets in the last 15 years and nothing seemed to work for me. A friend of mine, who lost a lot of weight suggested I reach out to Sangeetha.

She is an absolute delight to work with. She helps you stay on track everyday. Helps with recipes and how helps you with cravings that may come up from time to time. When you work with Sangeetha, you can tell how passionate she is about this lifestyle and how she truly wants you to succeed. I would highly recommend anyone who wants to lose weight and keep it off to work with Sangeetha. She is a true gem.

These pics are 7 years apart. I was not a carboholic but most definitely misguided by mainstream nutrition and fitness.

Today I am in the best shape of my life at 44 years.

I can help you get there with the scientific way of eating right.

Check bio for contact details.

Did you know - If you have insulin resistance or any metabolic diseases like T2D, PCOS, Hypertension you are better off without these.

Dear India, your mainstream doc/dietician knows squat.

Paneer Stuffed Capsicum
Serves: 1

INGREDIENTS:
• 150 gms whole fat paneer
• 2 big red capsicum/bell peppers halved
• 1 tsp of butter

COOKING METHOD:
1. Lightly sauté the halved bell peppers (4 pieces) in 1 tsp butter. Cook till 50% done yet firm on both sides
2. Crumble the paneer, season with salt & pepper
3. Once bell peppers are cooled, stuff them with the paneer
4. Sprinkle chaat masala on top and serve

A beginner’s routine for strong shoulders.
Hold a 5 kg dumbbell to your chest and extend overhead. Repeat 10 X 3 sets.

This activates the shoulder muscles, provides mobility to shoulder blades and keep your posture in check. You will also work your upper arms.

Black Channa/Chickpea Salad
Serves: 1
INGREDIENTS:
• 150 gms boiled black channa /chick peas
• ½ onion finely chopped
• ½ tomato finely chopped
• ½ carrot finely chopped
• 1 tbsp chopped coriander leaves
• 1 tsp of butter/ghee
• Salt, pepper, lime juice, chaat masala to taste

COOKING METHOD:
• Soak the channa/chickpeas overnight and cook it in a pressure till well done
• Strain the water and allow to cool
• Now add the chopped onion, tomato, carrot and coriander to the channa/chick peas
• Season with salt, pepper, lime juice and chaat masala. Mix well
• Serve warm or at room temperature

Given the lockdown and gyms closed, a small set of equipment can go a long way with fitness goals.

A 10 kg bar and a couple of plates is all you need for many exercise routines.

Bicep curls with barbel rod, 10 reps X 3 sets.

Pro Tip: Start with empty rod, perfect form, progressively add weights

Over the years, real and clean food have been replaced for unhealthy, processed and adulterated options. This has led to many lifestyle diseases like Diabetes, NAFLD and other metabolic syndrome. Eliminate processed food and eat as close to nature as possible. Seasonal, local and fresh should be the mantra this .

The barbel rod is the most versatile piece of home gym equipment. Overhead presses with the rod is a slightly advanced shoulder workout.

Hold the bar behind your neck and start the workout, the range of movement should be from your ears to above the head. 10reps X 3 sets.

Start with empty rod for form and progress to add plates.

Dumbbells are great to add to your home workouts. A full back workout can be done be just a pair of 5kg weights.

Women need to focus on strengthening their back, we tend to stand long hours in the kitchen, running around kids and these days with WFH the pressure on the spine is way too much.

Bent over Rows 15 reps X 3 sets, work your upper back, shoulders and upper arms.

Pro tip: Arch your back and keep your glutes tight for max impact.

As parents the best thing we can do for our kids, is for ourselves to adopt a clean and nutritious eating habit.

Kids will not listen to what you tell them, but they will surely imitate your behaviour.

Monkey See, Monkey Do:-)

THE GREATEST SUPER POWER IS THE ABILITY TO CHANGE YOURSELF.”

My endeavor at Rewrite Your Story is to provide you the opportunity to take charge of your life story, no matter what your circumstance is. I am here to help you sift through all the diet noise and provide sustainable health and wellness solutions. I am here to help you Rewrite Your Story

If you have mastered 2 mins of normal planks, up your core game by trying the single leg plank.

Start with 30 secs on each leg, going up to 2 minutes. It is more effective than mindless crunches.

Pro Tip: Never look at watch while planking, it makes failure happen quickly.

PALAK CHICKEN / MURG SAAGWALA
Serves 1-2

INGREDIENTS:
• 250 gms chicken curry cut
• 200 gms spinach, de-stemmed and cleaned
• 2 tbsp ghee
• 1 tsp Cumin seeds
• 2 green chillies sliced
• 1 black cardamom
• 2 bay leaves
• 1 small onion grated
• 2 tomatoes pureed/grated
• 1 tbsp ginger garlic paste
• 1 tsp chilli powder
• ½ tsp turmeric powder
• 1 tsp garam masala
• 1 tsp coriander powder
• 1 tbsp fresh cream (optional)
• 1 tsp kasuri methi
• Salt to taste

COOKING METHOD:
• Heat ghee in a kadhai/pan. Add cumin seeds, black cardamom and bay leaves. Sauté till fragrant.
• Add onions, tomatoes, green chillies and sauté for a minute. Add ginger-garlic paste and sauté further.
• Add all spices, except kasuri methi and garam masala. Cook till oil separates from the masala.
• Blanch the spinach, cool and puree.
• Add the chicken, add 50 ml water, cover the lid and cook till 80% done.
• Now add the spinach puree, combine well. Add the garam masala.
• Cook with lid closed for another 5-7 minutes, till chicken is well done.
• Now add kasuri methi. Stir for a minute. Switch off the stove. Garnish with fresh cream.

My love for squats is very obvious:-) The reason is pretty simple. It is one exercise which with minor variations can impact your workout immensely. It is also a movement that is important for daily functioning, mobility and strength.

These are BARBELL Squats 15 kg weights. 3 sets X 15 reps and you have worked most major muscle groups.

Pro-Tip: While getting up push your heels to the ground for correct form and lift.

For the longest the self-help industry was all about positivity, affirmations, visualizations, law of attraction and the likes, and no matter how hard I tried, none of these seemed to work for me. On the contrary, the more I tried to be positive, I felt negative. The more affirmations I said, I felt stupid, and all the visualizations made me rather look stupid to myself.

Until I stumbled upon these books, which kind of resonated with me in what I call 'the power of negative feedback'. I guess what I am trying to say is that running away from pain, failure, loss, grief is actually futile. When you realize that life does comprise of these elements, one makes a conscious choice to learn how to turn these negatives into positive outcomes.

These 5 books give you a massive understanding of how live a purposeful life, one where you choose your s**t sandwich and embrace the pain that comes along, because in the long run it will have a desired positive outcome that ultimately will make you happy. Atleast for a hot 15 minutes 😊

MALVANI CHICKEN CURRY
Serves 1-2

INGREDIENTS:
• 300 gms chicken legs (4 chicken legs)
• 2 tbsp ghee
• 1 tsp Cumin seeds
• 2 bay leaves
• 1 black cardamom
• 2 green chillies slices
• 1 onion finely chopped
• 2 tomatoes finely chopped
• 1 tbsp ginger garlic paste
• 1 tsp chilli powder
• 1 tsp black pepper powder
• 1 tsp garam masala
• ½ tsp turmeric powder
• 2 tbsp Malvani masala (available in any grocery store)
• 50 ml coconut milk
• Salt to taste

COOKING METHOD:
• Heat a thick bottomed pressure cooker and add the ghee to it.
• Add cumin seeds, black cardamom, bay leaves and sauté till fragrant.
• Add onions, green chillies, ginger-garlic paste and sauté till color changes.
• Add chopped tomatoes.
• Sauté for another 2 minutes and add all the spices except the Malvani masala
• Cook well till the masala leaves the oil
• Add chicken to this mix and sauté well on a low flame till the chicken combines with all the spices.
• After about 4-5 minutes, add the Malvani masala and salt, continue to cook well on a low flame for another 5 minutes
• Add coconut milk now. Stir constantly to avoid sticking or burning.
• Once this is combined well, add 200 ml water.
• Stir and pressure cook, for 3 whistles
• Shut the stove, let the cooker cool.
• After 5 minutes, add coriander leaves and serve

Thighs are sexy not when they have a ridiculous gap, but when they are thick and strong!

BULGARIAN SPLIT SQUATS are apt to get those quads, hamstrings and glutes fired up.

3 sets X 15 reps per leg, start free hand and then gradually move to weighted versions.

You’ve heard it a thousand times in a thousand different ways: you become what you think about. It’s not some esoteric philosophy but just logic.

The actions you take each day create the results of your life. And since every action has been preceded by a thought, what you focus on really does drive your reality. Positive, productive, happy and peaceful thoughts will manifest into a similar reality.

How do we do this? Meditation is Answer.

The age-old time-tested practice that centers you and helps you build better thoughts, therefore a more favourable reality.

Hypertension is a very common ailment today which results due to High Blood pressure which in turn is caused by unstable metabolic health.

While seeking treatment is advised, certain lifestyle changes go a long way.

Manage your nutrition with wholesome and real food.

Make exercise a part of your daily routine.

Breathing exercises like pranayama are extremely helpful in calming the mind and managing anxiety.

Slow down and rearrange your priorities.

For the last 5 years most of my reading is in the non-fiction, self-help space and that includes nutrition &health. These 5 books have pretty much influenced the way I eat, my relationship with food and hunger, the choices I make when it comes to nutrition and of course exercise.

The most reason eye opener was Why We Sleep by . These books have helped me achieve my health goals in the way no other mainstream nutrition advice has.

Give them a try and you will think 10 times before you pick up that doughnut again:-)

Hummus Recipe

INGREDIENTS:
• 120 gms chickpeas
• 1 tbsp salt
• 3 tbsp white sesame seeds
• 2 tbsp lemon juice
• 2 garlic pods
• 2 tbsp olive oil
• 1 tsp paprika powder
• 1 tbsp coriander chopped

COOKING METHOD:
• Rinse 120 gms dried chickpeas in water first and soak water overnight
• Rinse the chickpeas in water and then pressure cook it with half tbsp salt until nicely cooked and soft
• Heat a pan, sauté 3 tbsp of white sesame seeds until it crackles and is crisp.
• Take a blender, add the cooled down sesame seeds, 2 tbsp lemon juice, 3 garlic cloves and grind to a paste.
• In the same blender now add the boiled chickpeas and blend until it is a smooth paste. Adjust the salt.
• Now serve the hummus, garnished with 1 tbsp olive oil, some paprika powder and chopped coriander leaves.

As trivial and trite it may seem to dedicate a day to nurses, I bow down to these frontline health warriors for the self-less care, hope, service that they have given humankind in these unprecedented times.

If you or a loved one is in their care, I urge each one of to be equally sensitive, patient and empathetic to these uncelebrated angels in scrubs.

This International Nurses Day make a small sacrifice and delight a nurse in your extended family or friends’ circle. Just a thank you note, will go a long way.

Anand aka BV as his friends and family affectionately call him is not just a client but also an old friend. Life has ups and downs and sometimes, while dealing with career and family transitions, health can take a toll. When BV reached out to me, he was 97 kgs, not in the best shape of his life. Confidence was ebbing and he was sure that health needed to be a focus.

A healthy keto/lchf nutrition plan combined with Intermittent Fasting strategically, led BV to lose 22 kgs in a span of 5.5 months. An awesome feat! BV signed up for my 3-months program and extended it by another 3 months. His dedication and compliance to the plan and combining it with healthy activities such as sports, walking, etc. has kept him going.

Real success is when you are taught so well that you don’t need a coach. Months on, he is able to maintain his weight, his confidence beams when he smiles and more importantly, the focus on health his unwavering.

Massive Applause to this transformation Story from Bangalore.
If you are ready to become a fitter version of yourself and rewrite your story, call +918356912667 or DM me for a free consult.

While movement is great, there is great strength and calmness in being still. Yoga is rooted in that thought. The reason this is called the Superman pose, is just that. To be still and hold movement is super human. Flexibility, balance, stretch, extension and release of tension are benefits of this exercise.

GRILLED CHICKEN IN LIME SAUCE
Serves 1

INGREDIENTS:
150 gms Chicken Breast, sliced evenly into half
1 tsp ground black pepper
1 tsp salt
2 tbsp lime/lemon juice
1 tbsp butter melted
1 tsp butter
½ tsp lemon zest
1 tbsp mixed Italian herbs
3 garlic poshed roughly crushed

COOKING METHOD:
Combine melted butter, salt, pepper, lemon zest, lime juice and crushed garlic to make the marinade.
Pour the marinade over the chicken breasts and rub it in evenly and well.
Rest the marinated chicken for 20-30 minutes.
Take a grill pan, place on stove and coat with 1 tsp butter. Once hot, place the marinated chicken on the pan. Cook on medium flame with open lid for 3 minutes on each side.
Once cooked evenly, switch off stove and serve with salad of choice. Or eat as it is.

A strong spine is not just a metaphor. It is literally needed to balance your weight, keep your neck and shoulders strong and help you have a correct posture. SINGLE ARM ROWS, 3 sets X 15 reps both arms, start with 5 kgs to correct form and gradually build. My goal is to reach 20 kgs, currently at 12.5 kg. Wish me luck pls:-)

Yeah, that's true. Feelings, motivation, inspiration are all BS.

All that matters is ACTION. Nothing has deeper meaning than acting on an intent. Speaking of deep, the deeper the squat, the stronger your quads, glutes and core.

The GOBLET SQUAT 3 sets X 15 reps and you should feel the burn!

TANGY TOFU SALAD

Serves 1

INGREDIENTS:
• 200 gms tofu cubes
• 2 tbsp onion rings
• 2 tbsp cherry tomatoes
• 3/4 tbsp salad greens of choice
• 4-6 mint leaves chopped
• 1 wedge of avocado
• 1 tsp black salt
• 1 tsp chaat masala
• 1 tsp black pepper powder
• 2 tbsp lemon juice
• 1 tbsp olive oil

COOKING METHOD:
• Prepare the salad dressing by combining olive oil, lemon juice, salt, pepper, chaat masala. Keep aside.
• Take a salad bowl and add tofu, onions, tomatoes, salad greens, avocado and mint leaves. Add the salad dressing and toss gently to combine everything.
• Serve at room temperature or cold.

No kidding right :-) ! Squats are the most fundamental exercise to keep mobility and strength going. And there are so many variations. Depending upon the weight, the variation and sets, it can be the full body work out you need. DUMBELL SQUATS is a notch up than free hand squats. 15 reps X 3 sets after 3 sets of regular squats is good to get those legs working.

The 'Behind Neck Lat pull down' is not a common exercise as form is important and a strong neck is a pre-requisite. But if you are regular with exercise, try this variation for upper back strength. Keep the neck firm and pull without jerks. Negative movement to be slow and easy. Start with 10 reps X 2 sets, with low weights to get form right. Let's bring sexy back, back!

TANGY CHICKPEA WARM SALAD
Serves 1

INGREDIENTS:
• 100 gms boiled Chickpeas / Kabuli channa
• 2 tbsp onions chopped
• 2 tbsp tomatoes
• 1 green chilli chopped
• 2 tbsp lemon juice
• 4-6 mint leaves chopped
• 1 tsp mustard seeds
• 1 tsp cumin seeds
• 1 tsp chaat masala
• 1tbsp ghee/butter
• Salt to taste

COOKING METHOD:
• Soak Chickpeas overnight and pressure cook till finely boiled
• Heat ghee/butter in a pan or kadhai. Add mustard seeds, wait for it to pop and add cumin seeds, sauté till they splutter or slightly turn color.
• Add green chillies, sauté for 30 seconds and add the boiled chickpeas. Sauté for a minute and transfer to salad bowl
• Add onions, tomatoes, mint leaves, salt, chaat masala and lemon juice and combine well.
• Serve warm