Earlier I would be groggy, but now I wake up all fresh! – Vani Shetty

We have a farm with cows and at the age of 14, my daughter made the connection and decided to stop consuming milk products. Her regular nose blocks stopped, and most importantly her sleep quality improved and she started feeling more energetic. This was important for her as she is an athlete. She also felt her recovery was much quicker. In spite of the people around her insisting on animal protein and supplements like whey protein, she ensures that she remains plant-based.

When Dr Nandita Shah had a seminar in Bangalore, I jumped at the opportunity as I wanted to delve deeper. Due to overall stress, there was a spike in my BP readings and our general doctor prescribed medicine. That’s when I decided to go completely whole food plant-based, as otherwise a little bit of dairy and refined foods used to slip into our diet. Also, salads were something that I wasn’t committed to.

The diet not only brought down my BP levels but my issues with snoring, mild fibromyalgia, depletion in energy levels also were addressed. I lost 7 kilos of weight and wake up much fresher, unlike earlier where I would wake up groggy due to inadequate sleep.

I am extremely happy to have gone this route with Dr Nandita. Thank you.

Mulligatawny Soup

This warm wholesome soup with a delicious salad would make such a wonderfully light grain-free dinner. Bon Appetit. 

Ingredients

• 15-18 black peppercorns (kali mirch)
   
• 1 tbsp chopped ginger garlic
   
• 8-10 curry leaves
   
• 1 small onion, chopped
   
• ½ cup chopped carrots
   
• ½ cup chopped sweet potato
   
• ½ cup split red lentils (split masoor dal)
   
• 1 tsp garam masala
   
• 1 tsp unrefined salt or to taste
   
• ½ cup coconut milk
   
• 1 tbsp chopped fresh coriander leaves, for the garnish

Method

1. Heat a soup pan on medium heat and add the peppercorns, roast for a few seconds until fragrant.
2. Add onions along with curry leaves and ginger garlic. Sauté until onions are translucent.
3. Keep adding a few tablespoons of water to avoid sticking.
4. Add carrots and sweet potato along with the lentils. Add salt and mix well. Add enough water (around 2 cups) and bring to a boil.
5. Lower the heat and allow the soup to simmer for 15-20 minutes until the lentils and vegetables are cooked well.
6. Use an immersion blender to blend the soup to desired consistency.
7. Heat the soup gently and add coconut milk along with garam masala. Mix well and serve hot.
8. Garnish with coriander.
9. Serve with brown rice or whole-grain toasts. Variation: You could use lentils of choice and you may replace the carrots and sweet potatoes with pumpkin and potatoes.

Serves 2-3

Food For The Mind

FACEBOOK SUPPORT GROUP

1. SHARAN India is SHARAN's main Facebook page which you can like and follow for getting useful daily updates and news from the plant based health world. You will also get news about the latest SHARAN events, see testimonials, and more.

2. SHARAN's Vegan Support Group is an open support group to know more about vegan/plant-based lifestyle. Here you can ask questions and share inspiring stories, tips, recipes, etc.

All our doctors and presenters will be here to answer your questions and give you tips. If you have attended our events join this group to be a part of our family.

Please like the main SHARAN page and join the group(s) applicable to you.

Are you sleeping enough?

Sleep plays an essential role in our health. The day after you haven’t slept well is enough to certify this claim. It’s akin to how our mobile phone is drained out if not charged; for sleep recharges and rejuvenates the body. It provides the cells and tissues with the opportunity to recover from the wear and tear of daily life. Major restorative functions such as muscle growth and protein synthesis occur almost exclusively during sleep.

Nowadays due to a variety of factors, many people are sleep deprived and this can take a toll on one’s health and productivity. Read on for some tips to help you sleep well.

1. Eat at least 3 hours before you hit the pillow In order to avoid the digestion process from affecting your sleep, it’s best to eat a light grain-free dinner at least three hours before bedtime.

2. Keep the gadgets at bay an hour before sleep Prepare your mind for a good night’s rest by keeping the mobile phone and television away. Instead read or listen to some light music or something positive.

3. Establish a sleep routine Body likes clockwork. Try and sleep at the same time every night.

4. Exercise This makes a huge difference! Just do it.

5. Dim the lights The darker the room, the more your chances of getting a good sleep.

6. Avoid caffeine This should be done for overall health as it’s addictive, acidic in our body, and of course caffeine wakes us up.

7. Be positive Say your affirmations or write your gratitude list so that you sleep in a positive state of mind. Never sleep after an argument. Resolve things and then get to sleep.

8. Be comfortable Wear loose fitting clothing and ensure your bed is comfortable to sleep in. Ensure the room temperature is conducive too.

9. Avoid long afternoon naps

10. Get enough sunlight Getting morning sunlight can help you sleep better at night as it increases the level of serotonin, which is important to sleep.

11. Be healthy Sleep gets affected when we are unwell, so ensure you eat a whole food plant based diet and stay healthy. You also snore less with this diet!