Shonali Sabherwal

Shonali Sabherwal Macrobiotic Nutritionist/Chef/Instructor India's first Graduate: Kushi Institute, USA. Author of 'The Beauty Diet' (2012) and 'The Love Diet (2014).
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Welcome to the official page of Shonali Sabherwal

Shonali has worked with leading film stars and celebrities, and helped them enrich their lives by adopting healthier eating choices. She is now here to share her invaluable tips and tricks that will guide and help you on living a fuller, larger (Macro) than life (bios) healthier lifestyle. Shonali says, "My goal is to take you from a platform of “Health to Inner Wellness” by empowering you to be independent regarding your choices that impact your health condition. I seek to do this by providing you with options via: One-on-one Consultations, Macrobiotic meals, ready-to-eat products, cooking classes, and any method that would work to enhance your Well-Being quotient. Eat well, stay happy!

08/12/2025

I want to begin this series by sharing something personal.
At age 10, I ran out of the bathroom shrieking because I thought I was bleeding. My mother assumed I had started my period — but it was actually piles, caused by chronic constipation.

I carried this constipation into my teens and adulthood. Eventually, it manifested as candida, which I battled for seven years, and it took me two full years to eradicate. Later, it even contributed to a slipped disc, just as Ayurveda explains: when the gut is weak, the spine weakens too.

It took me 25 years to reach the digestion I have today — and the good news is, constipation can be reversed.

This month, I’ll outline:

🌿 The foods that helped me
🌿 The habits that transformed my gut
🌿 The lifestyle shifts that rebuilt my elimination rhythm

Constipation doesn't need complex solutions — just consistency, the right foods, and the right routine.

Follow this series for step-by-step guidance throughout December.

©️ Shonaalii Sabherwal

07/12/2025

This is my morning face massage routine, something I do every day before starting work. It helps clear stagnation, improves circulation, and supports lymphatic drainage — and honestly, it just feels grounding. 💛

I start with my face oil and gently move along the lymph pathways, 3–6 times each, just to warm them up. Once everything feels activated, I move into the Tanaka massage technique, something a friend passed on to me years ago and I’ve stuck with ever since.

✨ I work along the cheeks
✨ Around the mouth area
✨ And especially along the nose (my personal focus area!)

One thing I’ve consistently noticed:
It clears mucus beautifully, especially if there has been sinus build-up over time.

Before I begin, I always use Anu Thailam — I’ve spoken about it often — and I make sure to pump the collarbones, because it helps release lymphatic blockages.

I finish with my Kansa wand over the eyes to reduce puffiness and relax the muscles. Sometimes I use it on the rest of the face too, but today’s video is focused on the eye sequence.

Try it — these little rituals can make such a difference to how your face feels through the day. 🌿

©️ Shonaalii Sabherwal

From a Macrobiotic and Traditional Chinese Medicine (TCM) perspective, your nails reflect your liver energy. If your nai...
06/12/2025

From a Macrobiotic and Traditional Chinese Medicine (TCM) perspective, your nails reflect your liver energy. If your nails are weak, brittle, peeling, or dry, it often signals a deeper imbalance — usually weak liver blood.

When liver blood is abundant, your nails stay healthy, moist, and strong. When it’s not, you may also notice fatigue, menstrual heaviness or irregularities, sluggish digestion, muscle/tendon tightness, or even eye issues — all classic signs of weak liver energy.

So let’s focus on your nails. How can you strengthen them naturally by supporting your liver?

🌿 What To Do:

1️⃣ Check for a B12 deficiency
2️⃣ Add hemoglobin-building foods: amla, beetroot, leafy greens, sea vegetables
3️⃣ Cook in cast iron for natural iron absorption
4️⃣ Drink nettle tea to nourish liver + blood
5️⃣ Prioritise rest and quality sleep
6️⃣ Stay calm — anger stagnates liver qi
7️⃣ Eat clean: avoid greasy foods, sugar, processed & refined foods
8️⃣ Include sour & bitter foods to strengthen liver function

©️ Shonaalii Sabherwal

05/12/2025

H. pylori is one of the most misunderstood bacteria.
Most people associate it only with acidity, ulcers, or stomach pain — but the truth is more nuanced.

This bacteria actually lives in the mouth first before impacting the stomach lining. And while too much of it can cause problems, a small amount is essential for healthy functioning.

Here’s what many don’t know ⬇️

💚 Why H. pylori is also GOOD for you

✔️ It helps regulate ghrelin & leptin — your hunger and satiety hormones
✔️ It naturally supports stomach acid balance
✔️ It plays a role in helping your body turn off unnecessary hunger signals

⚠️ When H. pylori becomes a problem

When present in excess, it produces an enzyme called urease, which neutralizes stomach acid. Low stomach acid → poor digestion → irritation of the stomach lining.

Too much H. pylori may lead to:
• Gastritis
• Ulcers
• Weakening of the stomach lining
• Difficulty digesting protein-rich foods

🧪 How to test for H. pylori?

If you suspect overgrowth, these diagnostic tools help:
• Stool test
• Blood test
• Urea breath test (carbon test)
• Endoscopy or colonoscopy for deeper assessment

Remember:
👉 Some H. pylori is healthy and necessary
👉 An overgrowth is what needs to be addressed
👉 A balanced gut environment determines whether it harms or helps you

©️ Shonaalii Sabherwal

04/12/2025

Hydration in winter goes far beyond how much water you drink.
According to Macrobiotics, your tastes, cooking styles, and food energetics play a major role in how your body holds and uses moisture — especially during the cold, contracting winter months.

Here’s what truly keeps you hydrated in winter:

✨ Salty taste
A slightly salty flavor helps your body retain moisture — something winter energy naturally pulls away from. Think miso, sea salt in moderation, sea vegetables.

✨ Pressure-cooked foods
This cooking style holds more internal moisture in your food, helping your tissues stay hydrated.

✨ Dried fruits
Used mindfully, they help balance winter dryness and provide natural sweetness.

✨ Dark beans
Kidney beans, black masoor, soybeans — all great for deeply nourishing the kidneys, which govern hydration in TCM and Macrobiotics.

✨ Roasted nuts
Warming, grounding, and great for the cold season. A handful goes a long way.

✨ Steamed winter greens
Always a winner — they provide minerals that help the body manage fluid balance better.

Hydration is an energy, not just a glass of water.
Support it in your food, your flavors, and your cooking styles this winter. ❄️🌿

©️ Shonaalii Sabherwal

30/11/2025

When you think of winter, you think of dryness — tight skin, lack of moisture, and that constant feeling of needing a little extra nourishment.
My ultimate winter skincare routine is actually the simplest one: just water + oil. ✨

These two ingredients work beautifully together to give the skin both hydration (water) and moisture (oil).
Here’s what I do:

💧 Step 1: Dip your hand into plain water
🧴 Step 2: Apply your favourite oil
I’m using hibiscus oil in this video, but you can use any high-quality oil that suits your skin.
The water helps seal the oil into the skin, giving deeper nourishment — perfect for the dry winter months.

I practise self-abhyanga every alternate day. Just a few minutes of this routine makes such a difference to the skin’s softness, elasticity, and glow.

And don’t skip the acupressure points:

✨ Liver 3 (between the toes)
Supports liver qi flow and helps with circulation.

✨ Large Intestine 4 (between thumb & index finger)
Great for immunity and supports the gut’s larger functions.

Simple, calming, and deeply healing — your skin will thank you this season.
Would you like more winter skincare rituals? Tell me below. ❄️💛

©️ Shonaalii Sabherwal

29/11/2025

✨ Baked Kerala Bananas — the gut-loving, energy-steadying snack your body will thank you for 🍌💛

If you’re constantly reaching for something sweet between meals, choose a snack that stabilises you instead of spiking your blood sugar. Kerala bananas are a powerhouse in the macrobiotic approach — naturally sweet, rich in fibre, great for digestion, and so grounding for your spleen–pancreas energy.

A quick bake, a sprinkle of good-quality seeds, and you have a snack that supports your gut, hormones, and overall vitality.

Food truly is medicine — even in its simplest form.
Would you like more easy healing recipes like this? 💛✨©️ Shonaalii Sabherwal

28/11/2025

If you’re in your perimenopausal years and noticing a growing belly, it’s not “just weight.” It’s often an interplay of hormones, metabolism, and underlying gut imbalances — all shifting at this stage of life.

One key factor?
🔥 VAT — Visceral Adipose Tissue
This deeper, internal fat is strongly influenced by gut disorders such as IBS, SIBO, dysbiosis, and overall GI malfunction. When the gut is inflamed or imbalanced, VAT tends to increase — especially during perimenopause when hormonal regulation is already fluctuating.

Sometimes, that “stubborn belly” is actually masking deeper issues you may not even be aware of.

Here’s what I recommend to all my clients:

✔️ Get a regular pelvic + abdominal ultrasound
Many women skip this, but it’s essential during perimenopause.

✔️ Stay in touch with your gynaecologist
Routine check-ups help you stay ahead of cysts, fibroids, or any silent issues.

✔️ Do regular self-checks
Palpate gently and stay aware of any lumps, cystic formations, or unusual tightness.

✔️ Support your gut health
Your gut and hormones are deeply connected — especially now.

This stage is not just about “losing belly fat.” It’s about understanding what your body is signalling and addressing the root cause with awareness and care.

If you’re looking for one-on-one guidance, I’m offering 1 month free when you sign up for a consultation before 30th November 2025. 🌿 I consult online too, so you can connect from anywhere in the world. 📩 DM me your email and phone number to get started.

©️ Shonaalii Sabherwal

⏰ Last Few Days to Avail My November Offer! ⏰If you’ve been thinking about starting your healing journey with food — thi...
27/11/2025

⏰ Last Few Days to Avail My November Offer! ⏰

If you’ve been thinking about starting your healing journey with food — this is your gentle nudge. 💚
30th November is the last day to sign up for a consultation package and receive
✨ 1 month FREE! ✨

Whether you’re dealing with gut issues, hormonal imbalances, fatigue, or simply want to feel more aligned and energized — this is your chance to begin with the right guidance.

Let’s make December the month you move toward better health — with balance, clarity, and nourishment from within. 🌿

📩 DM me your email and phone number to get started.
Offer ends November 30th!

©️ Shonaalii Sabherwal

📍 Anti-Obesity Day (India) — November 26thLet’s talk about something many people overlook: abdominal obesity.Abdominal o...
26/11/2025

📍 Anti-Obesity Day (India) — November 26th
Let’s talk about something many people overlook: abdominal obesity.

Abdominal or central obesity refers to excess fat stored around the tummy area — specifically visceral fat, the fat that accumulates between your organs. This type of fat is metabolically active and has been linked to cardiovascular disease, insulin resistance, and type 2 diabetes.

If you’ve been feeling low energy, experiencing blood sugar fluctuations, or noticing stubborn belly fat that won’t budge, it might be time to assess what’s really going on internally.

Here are 3 simple indicators that help you screen for abdominal obesity:

1️⃣ Waist Circumference
Measure at the belly button.
• Men: less than 40 inches
• Women: less than 35 inches

2️⃣ WHR (Waist-to-Hip Ratio)
A quick calculation: waist ÷ hip.
• Men: 0.9 or less
• Women: 0.85 or less
Example: waist 28" ÷ hip 33" = 0.84

3️⃣ BMI (Body Mass Index)
Use any reliable online calculator.
This gives you a broad measure of weight category.

✨ Remember: abdominal fat is not just about appearance — it’s a metabolic warning sign. Your gut health, liver function, hormones, and stress levels all influence how fat behaves in your body.

If you’re looking for one-on-one guidance, I’m offering 1 month free when you sign up for a consultation before 30th November 2025.

🌿 I consult online too, so you can connect from anywhere in the world.

📩 DM me your email and phone number to get started.

©️ Shonaalii Sabherwal

25/11/2025

Winter is the perfect time to lean into warming spices — they don’t just make your food aromatic, they help your body stay grounded, boost circulation, and strengthen immunity. ❄️✨

Here’s my go-to Winter Spice List to add depth, warmth, and healing to your meals:
🌿 Star Anise – A natural antiviral; supports digestion and soothes colds.
🌿 Cardamom – Balances mucus, supports the lungs, and adds a beautiful aroma.
🌿 Cinnamon – Regulates blood sugar and keeps you feeling warm from within.
🌿 Cloves – A natural antiseptic; great for immunity and oral health.
🌿 Nutmeg & Mace – Calm the nervous system and aid better sleep.
🌿 Ginger – A powerhouse spice that aids digestion and circulation.

Add them to your teas, soups, curries, or even desserts — a little goes a long way in keeping you balanced this winter. 🌸

Tell me — which of these spices is always in your kitchen?

If you’re looking for one-on-one guidance, I’m offering 1 month free when you sign up for a consultation before 30th November 2025. 🌿 I consult online too, so you can connect from anywhere in the world. 📩 DM me your email and phone number to get started.

©️ Shonaalii Sabherwal

Address

Nguyên Khê

Opening Hours

Monday 09:00 - 06:00
Tuesday 09:00 - 06:00
Wednesday 09:00 - 06:00
Thursday 09:00 - 06:00
Friday 09:00 - 06:00
Saturday 09:00 - 06:00
Sunday 09:00 - 06:00

Telephone

+919819035604

Website

https://www.soulfoodshonali.com/mind-body-gyan/

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