Wellness with Swati

Just a personal reflection while we almost end our year! It’s that time when we are all introspective and reflecting .🤍⭐️
My journey ( life is a work in progress) in a few words🙏

✨ Life has a way of pulling us in so many directions, but the greatest gift I’ve found is in solitude. In those quiet moments, I’ve discovered the peace, love, and answers that were always within me.

It’s not about being constantly busy or chasing productivity. It’s about allowing yourself the space to just ‘be’. In that stillness, I’ve connected with my true self and found beauty in the emptiness.

Taking time for myself every day has become the most important way to recharge, to reflect, and to live authentically. Everything we seek is already inside us—we just need to make the space to see it.

Take a moment. Embrace the quiet. Life is truly precious. 🤍
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“Your best diet” is the one that fits your lifestyle , needs and goals effortlessly.💪🏼

We do not necessarily need to have a name ( keto, low carb , paleo etc) to the diet we follow.There are myriad of options and yes, each one of us have the flexibility to follow a plan which suits our current phase of life without having to give it a particular name . I thought it would be nice to simplify and call it “your best diet”🤍

Read my latest blog on a few simple guidelines which can help you curate your own “ best diet”.👆

Link in bio..

How do you talk to yourself?

Coming from someone who is not into therapy or a professional counsellor this might feel too far fetched. But I did feel the urge to address this topic through the post.

The self talk we have through the day affects our reality in so many levels. Often times the negative self talk keeps us from achieving our optimal self. It doesn’t have to be only in the area of health but , relationships, work , family etc.

Taking care of ourselves is our first and oremost responsibility and duty and we all agree with that. But does it just mean the external world? How about the chatter that constantly goes inside of us.
Am I doing enough? Have I been a good mom today? Oh no - my weight didn’t go down this morning , what will the others think if I say “no” for a party even though I feel tired in my bones..

This constant negative feeling which happens to all of us is something we must address. I have personally gone through this ( still work in progress) and it just keeps us in the constant state of overthinking, overwhelm , sucking the energy out of us by always doubting ourselves.

I do not have a magic wand but I do have a few practices that I incorporate to keep that internal feeling of being out of control and being gentle and kind with myself . Hope this helps you too.

🤍Taking time out each day for myself is essential. No distractions, no gadgets / just me being by myself . This gives time to bring clarity, reflect and introspect. Start if you can with 10 mins a day to yourself.
💙Setting boundaries- Only if we have had time to reflect and be can we have the time to think about what’s good for our lives, energy. Setting beautiful boundaries and knowing what’s our priority is essential to be in the state of flow
💜Acknowledge and accept - we all have the ebbs and flows in our lives( emotions, experiences, situations). The first important thing is to acknowledge how and what we are feeling only then can we address and heal ✨
❤️Awareness then kicks in- slowly we become aware of our thoughts and observe them. Awareness is essential and only can come when we give ourselves the “me”time we deserve.

Let’s become our own best friend☀️

Wishing you all a very happy and healthy 2024. It’s the time for new beginnings . It’s the time for goal setting, actually I like to call it intention setting.✨🤍

I often find asking myself what’s the vision that I hold for myself?
Am I setting goals/ intentions that are my own? Am I setting someone else’s goals?
Am I being honest with whatever I intent from this year?

These are some simple and very useful questions that we can ponder over before setting goals or intention.

This is what really works for me-

🤍keeping it simple ( which means even I start with 5 mins of doing it , so be it) , not starting off with something too complicated.

✨Start slow, if you have three to four goals set for yourself . I encourage on taking on one at a time. Making it a part of your Routine and life before getting on with the next.

🤍Not living someone else’s way and riding on someone else’s goals. This is when we need time to reflect and be honest with ourselves. Does this work for me and my current phase in life?

✨Finally,enjoying the journey.I have realised that the journey is so important instead of putting too much emphasis on the outcome. I used to be the one who did put a lot of stress on the outcome. That’s something we can’t control- however, enjoying and relishing the journey is something we can definitely take control of:)

Hope this helps you on your on your new beginnings! Stay healthy and peaceful!

Cheers to 2024!!
#2024

Simplifying Meditation 🧘‍♀️

It’s no secret that meditation can do wonders for our mind and body. But often times the idea of sitting by ourselves can be daunting for many of us. How often when someone recommends a meditation practice - have we felt resistant to the idea?(visualising a yogi sitting on the top of the mountain perfectly still, haha)

Well let me first tell you that it’s not that far reaching and it’s simplicity can be imbibed by each one of us to experience the after effects which is indescribable.

One of the essential components of meditation includes drawing attention to a focal point- a mantra or breath. A simple breath regulating practice has shown to reduce stress, anxiety and in many cases also helped people improve metabolic health.

Here are the 2 simple breathing techniques that I personally use and have found helpful in my day to day life to manage stress easily and effortlessly.

🧘‍♀️ Box breathing - simply inhale for 4 counts , hold the breath for 4 counts , exhale for 4 and hold the breath for 4. That is one round , repeat this for a few minutes.

🧘‍♀️ 1:2 breathing - I particularly enjoy this as it’s so simple yet effective. Breathing in for 3 and exhaling out for 6 counts . So the idea is to make the exhalation longer than the inhalation.

5 mins is all we need to reset our physiology without much effort . Meditation involves focused attention and the practice of allowing thoughts to wander without judgement,meditation can help us refocus our attention and help us manage stress with ease .
Find your pockets of peace and stillness through these simple breathing exercises 🤍🤍. Breathe again!

My top 5 supplements for health and vitality ✨

Supplements do not replace your meals or nutritional need from food but can be helpful in enhancing or even improving your health by providing the necessary nutrients, vitamins and minerals.

✨Magnesium ( glycinate) - not only magnesium helps with better sleep but also aids in muscle relaxation post a workout 🏋️‍♀️. Remember a good quality sleep equates to a better physical and mental health . In my opinion everyone should be using this supplement ( specially women).

✨Whey protein powder - This has been another game changer for me. Most of us are not getting enough protein through our food sources. Just supplementing one meal with a good quality protein powder helps with our body recomp goals and is essential for building lean muscles 💪🏼. I have recently moved from pea protein to whey protein but if you are someone who is not tolerant to whey - pea or rice protein does the trick.

✨Rhodiola - this adaptogen is called “versatile” for a reason. Not only like most adaptogens does it help manage stress better but also helps enhance physical performance and reduces physical and mental fatigue . I have been using this for over a year and it’s been working very well for my health.

✨ Omega 3 fish oil - omega 3 fatty acids are essential polyunsaturated fatty acids that supports favourable metabolic changes like - triglycerides, BP, insulin sensitivity. But apart from this supplementing with omega 3 has also shown to improve body comp, muscle strength , physical performance. If you are a vegetarian algae oil is a great source to incorporate for best health and results.

✨Electrolytes- living in the tropics one needs to supplement with sodium and potassium to replace the lost salts through sweat and heat. Irrespective, if you are generally working out or following a fasting lifestyle I highly recommend using a salt ( no added sugar )/ electrolyte with your 💦. This simple step will give you the energy and mental clarity through the day.
( I use LMNT but any sea salt will work).

These are the only supplements that I eat daily and have definitely helped me with my own health and vitality🤍✨.

To snack or not ?🤔

Let’s dive into the simple reason behind why do we snack? It’s different for everyone- boredom/ habit/ lack of sleep and rest/ preparation for a competition but the most common one is not having had a balanced meal.. Do you feel that energy hump at 4 pm on days you have eaten a plain pasta or noodles for a meal?

A meal which lacks fibre and protein ( both needed for satiety apart from other benefits) creates a sugar spike and drop post it’s consumption. That’s one main reason why we feel hungry soon after a meal.

However , the idea to snack then is to stabilise the blood sugar levels and increase satiety. Being mindful and aware of the snack options becomes vital for our health and wellbeing.

Here are my top 4 picks of snack ( days when you need it)for stabilising sugar levels, increasing satiety and making the snack wholesome and nutritious.

✨plain Greek yogurt - is a great option as it gives you the perfect balance of protein and fat .

🥚eggs are high in protein and make for a quick easy snack. Two boiled eggs should be your go to.

🥤Protein rich smoothie- I didn’t mention a fruit juice . A protein rich smoothie with a handful of berries , nut butter and seeds is another good snack option( do not over do on sugary fruits pls )

✨Protein shake - A classic specially if you tend to workout in the evenings and want to make the most of the post exercise meal . Just a scoop of protein powder mixed in the water will double up as a snack and give you the amino acids needed for post training recovery .

I like to keep meals simple and structured, so the one off days when I am craving for a snack - I would ideally go for a Greek yogurt topped with a scoop of protein powder. It’s an individual preference but just having one of these ☝️in your pantry will make your options for snack limited yet healthy and nutritious.

Empower yourself with better choices and enjoy snacking ;)( only if you have to!)
powder

Eating out can be a health-full experience if we exercise the choice of planning ahead✨

The best times bonding with family and friends that I think of is the wonderful experiences that I have had over lunches/ dinners at a cozy restaurant. I firmly believe that taking control of where to eat and what to eat is something we all have the choice to exercise.

Simply put - just going through the menu beforehand and more importantly choosing a place with at least 2-3 items of your liking will help you be on track with your health goals .

Here are some simple tips that I abide by and has helped me over the years to eat out mindfully ( without interfering with my health goals).

✨Check out the menu in advance and make a mental note of what you would like to order

✨A simple rule of starting meal with a side of greens or protein helps with stabilising sugar levels

✨Make sure you consume some protein for satiety ( or you tend to over - indulge on not “so healthy items”)

✨Order a variety of foods if going out in a group for a well balanced meal.

✨Hydrate through the experience ( with water )

✨share the dessert or better still sub it with a fresh herbal tea or coffee.

✨Finally order condiments on the side

Eating out with awareness is something we can all do without sabotaging the health/ wellness goals we have set for ourselves.

I hope these tips help you with your goals and empower you with tools to navigate through your memorable experiences 🤍🤍

Is fasting safe for women?
How can we sync our fasting lifestyle with our hormonal ebb and flow through the month?

Here are ☝️some simple ways to optimise and support our hormonal surges through 28 days cycle.

Fasting is healing ! However , many women can go overboard and do not time their fasts with the menstrual cycle leading to added stress both to the body and the mind .

Read my latest blog on how to increase energy, vitality and overall health by making simple changes through the cycle🌈.

Link in bio ☝️

It’s the festive season ✨✨
Can’t believe the year has zoomed past and we are headed towards another New year.

I have had fond memories of my childhood celebrating Durga Puja and Diwali 🪔 with family and friends . Needless to say food and delicacies are a big part of the celebrations.

I am a firm believer of enjoying the festivities guilt free with a few small things to keep in mind and enjoy food mindfully.

Sharing a few tips that have helped me over the past years. Trust this helps you too 🤍

🥗Go for the good “stuff” first - what I mean is to start the meal with vegetables/ protein/ greens . This helps slow down the digestion process and even allows you time before servings. I personally reach out for the most delicious 😋 foods ( which might not be healthy) even lesser if I have eaten protein/ greens first.

🥂Drink only after having consumed some food to avoid reaching out for snacks and munchies which will throw you off and create sugar spikes. Drink a glass of water with each glass of alcohol.

🍧Desserts should not be the first thing you eat. They are best eaten at the end of the meal to manage blood glucose levels better. Better still share your dessert 🍨

🍳 After a night out or a festive meal, prioritise the next meal ( protein +fat + fibre). If it was a large dinner ( chances are the next morning you are more hungrier than usual because of sugar spikes), enjoy a good satiating protein rich breakfast to manage the sugar levels and reduce the cravings for sugary/ savoury foods later that day.

Wishing you all a season full of light , health and happiness! 🌈

#2023

The yin and the yang🌈

The benefits of yoga and strength training are immense. But how about combining both these practices for a well rounded approach to our health and fitness?

I often get asked if both are essential for our fitness? I would have said No if it was 5 years ago but my thoughts and experiences about it have changed and evolved. Adding yoga with strength and weight training is a smart move!
While maximal strength output through weight training is important - improving flexibility and mobility is equally important to prevent injuries.

So what form of yoga should I practice?
Any form to begin with is good. Muscles need to lengthen post a workout and essential for recovery. However , you can keep some of these pointers in mind while working on your own gym routine👇

✨post a HIIT / cross fit high intensity workout a restorative or a yin yoga class works wonders.

✨For a gym enthusiast - A hatha class focusing on alignment, posture , using props works very well.

✨Endurance lovers ( runners/ bikers) - I have personally loved a combo of power yoga and yin yoga worked very harmoniously. Power yoga helped build endurance and stamina and yin helped with increased flexibility.

The best is to try a combination and see what works best for your health goals. The relationship between yoga and strength training offers the best yin and Yang approach for your health and overall fitness ☯️

An Inspirational episode ✨

Feeling humbled and blessed to present this latest episode of my podcast. This season I have been talking to parents, coaches about the physical and mental wellbeing of kids and teenagers.

This episode is a special one. Kasha Sachdev (15) and Noa Eappen( 13) from India are young girls defying societal stereotypes in the pre - dominantly male centric world of powerlifting. Their most recent feat being - holding world records at the World powerlifting championship in Kyrgyzstan June 2023.

I hope you enjoy our candid conversation about nutrition, mindset, body image, balancing school and sports, social media and so so much more .

Your journey stands as a beacon of resilience, determination and female empowerment. Grateful to have you on the podcast.🤍🤍🏋️‍♀️.

Hear their story!
Link in bio 👆

𝐀𝐫𝐞 𝐲𝐨𝐮 𝐭𝐫𝐚𝐢𝐧𝐢𝐧𝐠 𝐞𝐧𝐨𝐮𝐠𝐡 𝐢𝐧 𝐭𝐡𝐢𝐬 𝐳𝐨𝐧𝐞?
🏃‍♀️🚶‍♀️💪🏼

Zone 2 training has picked up so much interest amongst health and fitness professionals in the past few years.

The health benefits of training at 60-70 % of the max heart rate is of paramount importance to heart health and fat loss both.

But there are more benefits to zone 2 training with regards to metabolic health and fitness.

Read my latest blog 👆 to dive deeper into what really it means and how we can all monitor our heart rates for maximum benefits.

Knowing your training zones with the help of a fitness watch or heart rate monitor is important to make sure you are not going too fast or too slow when exercising.
Read on..

Link in bio 👆

4 simple ways to rev up your metabolism. 🌈

I have always maintained that lifestyle has to be sustainable in the long run. From years of my own personal experience I have found that there is no one thing that can help to boost our metabolism. It’s like a symphony where each thing (like a a cord) dependent on the other. Here are a few ways that can help you improve your metabolic health effortlessly.

🤍Incorporate short fasts to use fat as fuel.

💪🏼 Increase muscle mass to improve muscle growth for an active metabolism.

🍗Eat protein to maintain and improve overall lean muscle mass. This is essential to improve metabolism and increase insulin sensitivity.

💤Sleep is essential to improve metabolic health. Aim to get 7-8 hrs of sleep .

Are you missing out on any of these in your regular life?
Read my latest blog to get a complete layover of the essence of metabolic health and how we can improve our own with just a few simple tricks.

Link in bio👆

Happy Monday folks!

I couldn’t find a better day to write this post. It’s that first day of the week- and we all need that little motivation:) right?

I have often been asked about how I keep myself motivated through the day. Let me start off by saying that I love the meaning and the positive psychology behind the term ‘Motivation’. We all need that dose of motivation to start a new project, a hobby, a new workout etc. But does just merely having the Motivation takes us far away with whatever we have started..

More often than not - No! Motivation has its ebbs and flows ( even within the day).
So what takes us to do something more often in a sustained manner? It is the repetition of an action. The more often we repeat an action it becomes a habit and gives us the momentum to follow it through.

A simple habit of 30 mins brisk walk or going to the gym is started off on the premise of motivation- but one bad day and that motivation/ will power fizzles out.

So whatever it is that you would like to start - a new workout routine, inculcate a habit of reading , eating well etc will all need some motivation to begin with but it’s only the momentum through constant practice which will take you forward sustainbly🤍🌈.

Heal your gut post-vacation🤍

Back after your summer vacation? It’s time to get back into the routine which also includes adopting mindfulness when it comes to food.

These tips have definitely helped me over the years to get back on track post a holiday with ease and effortlessness.:)I hope this helps you with your post vacation recovery!

🥨No snacking between meals. This means prioritising three nutrient dense meals through the day. Well it is understandable we don’t have options or just lack of planning on meal timing . The first thing to consider is to remove the processed snacks in between meals. This will also help with the optimum functioning of the gut and digestion . On top 🔝 of that this mere step will also help release sodium and extra water from the body( this happens when we eat out more often than not).

🍳Prioritise protein in each meal. Get back on eating your optimal protein at each meal. This is directly related to snacking . Protein increases satiety. Having enough protein will reduce the urge to snack drastically.

🥙Eat more home cooked meals post a holiday . This will allow you to eat more healthily and mindfully. You will have more control on the ingredients, quality of oil for cooking etc.

🛀Finally, travel can also lead to an increase in stress. Constantly on the move and long periods of travel can create stress both in the body and mind.I would highly encourage short periods of rest in your day post a holiday. This could mean a Power Nap, yoga , walk ( whatever suits your schedule).
This will help with better recovery and as you know the more rested you feel the better is your digestion!

Enjoy your post vacation recovery with ease and enjoy the journey❤️.

How I Reset after traveling 🧳

We all love to travel and the long summer break coupled with spontaneous trips can leave our body and habits out of whack.

Getting back to routine post vacation is not the easiest but can be efficiently done. Bouncing back , settling in and embracing the day to day activities can be accomplished easily and effortlessly. Here👇are my top three tips to get you back on track🤍

💦 and 💤- Prioritise hydration and sleep. Long travels can make our bodies dehydrated and low on electrolytes. Having enough water ( with added salts even better ) can help restore lost electrolytes and also increase energy. Sleep on the other hand can get disrupted when traveling, I recommend giving a day to yourself and getting back with your sleep schedule ( this means no gadgets an hour before sleep). You might not fall asleep right away but in 3-4 days body will start adjusting - the key is consistency with sleep timing.

Do not skip exercise 🏋️‍♀️
Even a 20 mins walk outdoors will help your jet lagged and tired body. Some simple exercise will get the blood flowing through the body and the best part is the body automatically gets a better night sleep by just incorporating some simple movement/ exercises in the day.

Eat more home cooked meals🥙
I find eating home cooked meals so helpful in recovery from a long vacation. Apart from having more control on the quality of food and meals, it just helps to relax the gut better from all the stress we put on it while eating outdoors.

These are some simple hacks to reset post - holiday or vacation. I hope this helps with your recovery as much as it helps mine🌈

“The ultimate act of power is surrender”- Krishna das

The child’s pose does that for me. One of the many poses that’s practiced to calm the nervous system and stimulate the parasympathetic system. It gives me the opportunity to connect back to my breath , to be present. Just like the asanas name - the childlike attitude of being present without attachment and fear is the essence of child’s pose.

Practice this any time of the day and enjoy the moment 🧘‍♀️. Be present 🤍

It’s been six months since I have incorporated fish into my diet. 3.5 years of being a vegetarian 🌱 with most of my protein coming from plant based sources. To be flexible with adding fish and still keeping my vegetarian diet intact was to give me flexibility to incorporate higher quality sources of protein.🐟

This was a personal choice I made in this phase of my life to support my nutrition and health goals.:)

Read on my latest blog post on my personal journey and the bio- individuality of a sustainable diet.🤍🌱

Link in bio ☝️

“It doesn’t matter if things aren’t perfect.My practice is my time to feel alive ,loved and free”- unknown

Yoga is a way of life. Happy world yoga 🧘‍♀️ day!

Packaged foods are not necessarily ‘bad’. Being empowered with the right tools and information can go a long way🤍🤍.

Get your fix on how to eat🍴well even on the go with these 4 easy ways to navigate through the nutrition 🏷️ labels and make better and empowered choices.(in my latest blog)

Food is information. Read on my latest blog post on how to eat well when traveling and making the optimum choices with your 🍲.

Link in bio☝️

Celebrating yoga everyday🤍

I came across the word “rooting” or “grounding” in asana practice while doing my teacher training course years ago.

The physical aspects of which was to use the lower parts of the body - muscles , toes , feet, ankles, joints for stability and it was the foundation of all the other asanas.

On the other hand rooting down also meant grounding oneself into the present moment and connecting to the earth’s energy. To be connected to the earths energy and being present was something that took me a while to understand and learn. While the physical aspects of asana practice always excited me , the mental rootedness to the nature, earth , and to just being “present” is something I absolutely love and practice each day.

Just walking outdoors for 5 mins will help you connect with the earth’s energy⚡️
This is also YOGA - celebrating yoga everyday 🧘‍♀️

Perfect dinnertime smoothie✨

Indulge in the perfect blend of flavors:
🥛 1/2 cup unsweetened kefir
💦 6-8 ounces of water
🌰 1.5 tablespoons of almond butter
🍓 1/2 cup strawberry
🍦 2 scoops of protein powder (vanilla flavor works wonders)
🌼 1/2 teaspoon vanilla extract

Choose this smoothie for your evenings!
Let me share why-

💚 Fibre + Protein + a touch of Fat: The perfect combination for a night-time indulgence! Remember, moderation is key to keep digestion flowing smoothly.

🌟 The beauty of kefir: Explore the world of cultured and fermented drinks with kefir! Whether from cows, sheep, or goats, it adds a touch of wonder to your smoothie.

🌿 Probiotic powerhouse: Kefir brings forth a bountiful supply of probiotics, nurturing your gut health with each sip.

Read more about the do’s and dont’s of a perfect dinner smoothie and how can you customise it-in my latest blog.

Link in bio☝️