Shonali Sabherwal

Not all protein works the same for women over 30.

As hormones, metabolism, digestion, and muscle health begin to shift with age, the quality of your protein matters just as much as the quantity.

Here’s how I would rate some common protein sources:

10/10
• Edamame
• Whole dals

8/10
• Quinoa

5/10
• Protein powder

0/10
• Protein bars
• Fat-free Greek yoghurt
• Soy protein isolate

The goal is not just high protein —
it’s nourishment, digestion, balance, and sustainability.

Your body needs real food more than processed “health” products.

If you want a personalised diet plan, send me a DM to book a consultation.

©️ Shonaalii Sabherwal

PRANA Mudra is connected to life force energy.

Traditionally, this mudra is believed to support:
• Chronic fatigue
• Low immunity
• Circulation
• Insomnia
• Hunger and thirst balance during fasting

To practice:
Join the tips of the ring finger and little finger with the tip of the thumb.

Mudras may look simple, but they are deeply connected to how energy moves through the body.

Practice slowly with awareness and breath.

©️ Shonaalii Sabherwal

APANA Mudra is associated with elimination and the downward movement of energy in the body.

Traditionally, it is used to support:
• Constipation
• Digestion
• Bloating
• Migraines
• Detoxification and elimination

To practice:
Join the tip of the thumb with the tips of the middle finger and ring finger.

Mudras are a simple way to work with the body’s energy systems using the hands.

Practice gently and consistently.

©️ Shonaalii Sabherwal

Chamomile is often associated with sleep and relaxation — but its benefits go far beyond that.

With its gentle, fruit-like fragrance, chamomile has traditionally been used to support the body in many ways.

Here are some of the ways I use it:

• Its bitter properties help support the liver
• Stimulates digestion and helps clear mucus
• Combined with ginger, it helps reduce sluggishness and improve circulation
• With honey, it can feel especially uplifting during Spring
• Combined with lemon, it helps support stagnant lymphatic flow
• Helps relax the nervous system and calm the mind

I also often place used chamomile tea bags under my eyes when I feel tired.

Sometimes the gentlest foods and herbs can have the deepest effect on the body.

©️ Shonaalii Sabherwal

A balanced meal is not complicated.
It’s simply about bringing the right elements together on your plate.

Here’s what this looks like:

• Tempeh mash for plant-based protein
• Homemade guacamole for healthy fats
• Red cabbage sautéed for fibre and minerals
• Corn tortillas as your grain

When meals are built this way,
they support energy, digestion, and overall balance in the body.

It’s not about perfection —
it’s about consistently creating meals that work with your body.

Start simple. Build from there.

©️ Shonaalii Sabherwal

Since childhood, saffron always carried a certain mystery.

I remember my mother rationing it carefully —
kept away safely, almost like it was gold.

It was only later, when I began working with food more deeply, that I understood why.

Beyond using it in kheer, I started incorporating saffron into different dishes and realised how much more it has to offer.

Saffron is rich in antioxidants, carotenoids, vitamins, and minerals; and supports the body in many ways.

Here are some of its benefits:

Supports the body’s natural cellular processes
May help improve libido
Traditionally used in hair care
Helps relieve cold symptoms
Supports memory
Promotes clearer skin
Supports immunity
May help regulate blood sugar
Supports mood and emotional wellbeing
Vitamin B6 supports nerve health

I use it in marinades, baking, soaked in water overnight,
and of course, in traditional dishes like biryani.

Like most things in food —
it’s not about using more, but using it mindfully.

©️ Shonaalii Sabherwal

Health is not only about what you eat.

It’s also about how you live, rest, connect, and care for your environment.

Here are 5 simple ways to support your health — beyond food:

• Meditate
• Sleep early
• Bring plants indoors
• Keep electrical gadgets at a distance while you rest
• Hug — physical touch helps release oxytocin and supports serotonin, both of which play a role in mood, emotional balance, and overall wellbeing

These may seem small, but they create a strong foundation for how your body and mind function every day.

Food is important.
But it’s only one part of the picture.

©️ Shonaalii Sabherwal

These are real reports.

What you’re seeing is not the result of a quick fix —
but of consistent, guided changes in food, lifestyle, and daily habits.

When the body is supported correctly,
it begins to respond.

Markers improve.
Energy shifts.
And over time, even ongoing treatments can work more effectively.

This is the approach I take with my clients —
working with the body, not against it.

If you’ve been struggling with your health and want a more personalised approach,
DM to book a consultation.

©️ Shonaalii Sabherwal