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!

07/09/2025

✨ My Scalp Oil Massage Ritual ✨

Hair health always begins at the scalp. When I do my oil massage, I focus less on coating the hair strands and more on nourishing the roots where true growth begins. 🌱

Here’s my simple ritual:
💆🏽‍♀️ I part my hair at the crown (around the crown chakra) and apply a little oil right on top.
🌿 I then part my hair section by section, massaging the oil gently into the scalp — front, sides, and back.
👐 Lastly, I use a root-pulling technique — tugging the hair gently from the base. This stimulates circulation and awakens the roots.

I don’t believe in drenching my hair in oil. Instead, I use just enough to nourish the scalp, improve blood flow, and support healthier, stronger growth.

💡 Tip: Always choose cold-pressed, chemical-free oils that suit your constitution.

Do you do scalp massages? How often?

©️ Shonaalii Sabherwal

✨ : Autoimmune Diseases Are on the Rise — What Your Gut Has to Do With It ✨Every time someone walks into my practice wi...
06/09/2025

✨ : Autoimmune Diseases Are on the Rise — What Your Gut Has to Do With It ✨

Every time someone walks into my practice with chronic fatigue, thyroid imbalance, recurring skin rashes, or unexplained pain, my first instinct is to assess their gut.

Because it’s not just about what you’re eating — it’s about how your body is digesting, absorbing, and using it.

Over the years, I’ve seen a silent rise in autoimmune conditions, especially among women in perimenopause and menopause. And I can tell you this — it’s not just about genetics. It’s about your gut health, hormones, stress levels, and the way you nourish (or neglect) your immune system.

In my latest blog, I break down the gut-autoimmune connection and share insights on how you can start supporting your body better.

👉 Read here:
https://www.soulfoodshonali.com/blog/autoimmune-disease-gut-health/

©️ Shonaalii Sabherwal

✨ Ghee: The Lowdown ✨For centuries, ghee has been celebrated in Ayurveda as more than just cooking fat. It’s considered ...
05/09/2025

✨ Ghee: The Lowdown ✨

For centuries, ghee has been celebrated in Ayurveda as more than just cooking fat. It’s considered a source of ojas — the essence of vitality that governs tissue health and hormone balance.

Here’s why ghee is truly special:
🥄 Contains butyrate, which promotes healthy gut bacteria
🔥 High smoke point — safe and stable for cooking
🛡️ Fights inflammation & supports insulin sensitivity
🌱 Improves intestinal permeability, strengthens the gut lining & helps prevent leaky gut
💧 Boosts water absorption in the gut
🥛 Naturally lactose- and casein-free
💊 Packed with vitamins and minerals

🐄 A1 vs A2 Ghee

A1 Ghee – Comes from Holstein, Jersey, and other foreign cow breeds. Contains BCM7, a peptide linked to health concerns, narcotic effects, and even chronic illness.

A2 Ghee – From indigenous, old-fashioned breeds (similar to human, goat, and sheep milk). Easier to digest, no BCM7, and believed to be better for long-term health.

⭐ Gir Cow Ghee: The Gold Standard

Among India’s 37 native breeds, the Gir cow (with its signature hump) produces superior A2 milk. But the benefits of your ghee depend on:
1️⃣ The breed of the cow – Indian native or genetically modified breeds?
2️⃣ The quality of the milk – Is it truly A2, and are the cows grass-fed or grain-fed?
3️⃣ The process – Is it made using the traditional bilona method (churning curd into butter and then ghee), or just by separating cream from milk?

💡 Takeaway: Not all ghee is created equal. Knowing your source makes all the difference — for your gut, hormones, and overall health.

Do you use ghee daily in your cooking? Share below.

©️ Shonaalii Sabherwal

🥑 MYTH: Fat Makes You Fat? FALSE! 🚫One of the biggest nutrition myths out there is that eating fat = gaining fat. The tr...
04/09/2025

🥑 MYTH: Fat Makes You Fat? FALSE! 🚫

One of the biggest nutrition myths out there is that eating fat = gaining fat. The truth? It’s not the fat, but the wrong carbs and poor-quality oils that are driving weight gain, cravings, and inflammation.

⚠️ Here’s what actually makes you put on weight:
❌ White refined carbs (sugar & flour)
❌ Refined oils & liquid fats
❌ Trans fats (hydrogenated oils)

Your body is naturally made up of 15–30% fat — and when you eat the right kind, you actually:
✅ Support weight loss
✅ Improve cholesterol balance
✅ Reset insulin response
✅ Strengthen metabolic function
✅ Reduce inflammation

A diet too low in fat backfires — it makes you crave more of the wrong carbs, which in turn raises bad cholesterol and imbalances your system.

💡 The key is not avoiding fat but choosing good quality fats like avocado, nuts, seeds, cold-pressed oils, coconut, ghee, and fatty fish. These nourish, energise, and help you heal.

✨ Fat doesn’t make you fat. Poor choices do.

Do you still feel hesitant about including fats in your diet? Share with me below.

©️ Shonaalii Sabherwal

03/09/2025

✨ Why I Wear an Eye Mask to Bed ✨

One of the simplest yet most effective tools for better sleep? An eye mask. 🌙

Here’s why I recommend it:
😴 Blocks light completely – Even a small amount of artificial light can disrupt melatonin, the hormone that signals your body it’s time to sleep.
🌱 Supports circadian rhythm – A dark environment tells your body clock it’s nighttime, helping you fall asleep faster and stay asleep longer.
🧘🏽‍♀️ Deeper relaxation – Reducing visual stimulation helps calm the nervous system, lowering stress and easing you into restorative sleep.
💡 Portable self-care – Whether at home, traveling, or on a hectic schedule, your eye mask becomes a cue for your body to unwind.

Sleep is when your body heals, detoxifies, and resets. Something as simple as an eye mask can make a huge difference to the quality of your rest.

Do you use one already, or will you try this tonight?

©️ Shonaalii Sabherwal

✨ “I struggle with healthy eating, because I don’t know where to start…” ✨I hear this all the time from my clients — and...
02/09/2025

✨ “I struggle with healthy eating, because I don’t know where to start…” ✨

I hear this all the time from my clients — and if you feel the same, you’re not alone. The journey to healthier eating can feel overwhelming, but it doesn’t have to be complicated. Here are some simple, practical steps to get you started:

1️⃣ Eat more ‘live’ foods, less processed foods – By live foods I mean real, whole foods: vegetables, fruits, whole grains, legumes. Skip the breads, cornflakes, and foods that come in a box.

2️⃣ Cut down on calories mindfully – If you’re overweight, begin by creating a calorie deficit. On average, women may start with ~1500 calories and men ~2000 calories to lose about ½ kg per week. (This number also depends on age, height, activity level, and metabolic health conditions like insulin resistance or high cholesterol). Apps like MyFitnessPal can be helpful to track in the beginning.

3️⃣ Focus on quality calories – Balance your plate with:
🥦 Protein: beans, lentils, lean meats, chicken, fish
🥗 Carbohydrates: vegetables, whole grains
🥑 Fats: avocado, nuts, cold-pressed oils, chia, flax, coconut, ghee

4️⃣ Cut back on food stressors – Reduce sugar, dairy, refined flours, processed foods, aerated drinks, and excessive salt. These not only disrupt digestion but also spike inflammation, cravings, and mood swings.

💡 Remember: Healthy eating isn’t about restriction — it’s about creating balance, eating food that nourishes you, and learning to listen to your body.

👉 If you’ve been waiting for a sign to start your healthy eating journey, this is it. Begin with one change, and build from there. Your body will thank you.

I have a workshop coming up where, I will be teaching the tools to creating a balanced meal, stay tuned to my page for details.

©️ Shonaalii Sabherwal

🥦 National Nutrition Week 2025 | September 1–7 🥦Since 1982, India has observed this week to raise awareness about the ro...
01/09/2025

🥦 National Nutrition Week 2025 | September 1–7 🥦

Since 1982, India has observed this week to raise awareness about the role of good nutrition in building healthier lives. This year’s theme — “Eat Right for a Better Life” — is a reminder that what we put on our plates shapes not just our bodies, but also our energy, mood, and long-term wellbeing.

As someone who has seen thousands of clients transform their health through food, I can tell you this: nutrition is not about perfection, it’s about balance. 🌱

✨ Eat more fruits and vegetables
✨ Stay hydrated with clean, healing fluids
✨ Choose whole grains and fibre-rich foods
✨ Cut down on refined, processed, and junk food
✨ Focus on foods that heal — not harm

True wellness begins with small, daily choices that your future self will thank you for.

💬 If you have specific diet related concerns you want me to address in my posts, leave your queries in the comment section below.

©️ Shonaalii Sabherwal

🥛 Should You Go Dairy-Free? 🥛If I had a rupee for every time someone asked me whether they should cut dairy, I’d be sipp...
23/08/2025

🥛 Should You Go Dairy-Free? 🥛

If I had a rupee for every time someone asked me whether they should cut dairy, I’d be sipping kuzu tea in the Himalayas by now!

For years, dairy has been marketed as a “complete food” — rich in calcium and protein. But through my macrobiotic practice, I’ve seen how often it can be the hidden cause of:
😣 Bloating & heaviness
😷 Constant phlegm or mucus
🌸 Hormonal acne & skin issues

The truth? Dairy isn’t the miracle food it’s made out to be — and for many, it does more harm than good.

In my latest blog, I unpack what really happens in your body when you consume dairy, and whether it might be time to explore life without it.

👉 Read more here:
https://www.soulfoodshonali.com/blog/should-you-go-dairy-free-understanding-mucus-bloating-hormonal-acne/

©️ Shonaalii Sabherwal

🥥 Coconut Water: Nature’s Electrolyte Drink 🥥Coconut water has been celebrated for centuries as a natural hydrator — coo...
22/08/2025

🥥 Coconut Water: Nature’s Electrolyte Drink 🥥

Coconut water has been celebrated for centuries as a natural hydrator — cooling, refreshing, and packed with minerals. But like all things in Macrobiotics, when and how you have it matters.

💧 What’s in it?

Rich in potassium, magnesium, and calcium

Contains natural electrolytes for hydration

Low in calories, mildly sweet, and alkaline in nature

Offers cytokinins — plant hormones linked to anti-aging benefits

✅ Who Should Have It

If you’re dehydrated after travel, heat exposure, or light exercise

During hot weather to cool the body and balance pitta (Ayurvedic perspective)

If you’re recovering from mild fever, stomach upset, or food poisoning (electrolyte replenishment)

For women in perimenopause experiencing hot flushes and night sweats

⏰ When to Have It

Mid-morning (between breakfast and lunch) is ideal

On an empty stomach for better absorption

Avoid having it with meals — the excess liquid can dilute digestive enzymes

⚠️ Who Should Limit or Avoid It

If you have chronic kidney disease (high potassium can be risky)

If you have severe digestive weakness — cold nature may aggravate bloating in some

If you’re diabetic — have in moderation

If you’re on a low-potassium diet prescribed by your doctor

💡 Tip from my kitchen: Choose fresh, tender coconut over packaged versions — the latter often loses enzymes and may have added preservatives. Drink it within 15–20 minutes of opening for maximum benefits.

©️ Shonaalii Sabherwal

✨ Selfcare Sunday: Acupressure for Indigestion & Heartburn ✨Whether it’s from a heavy meal, stress, or eating too fast, ...
18/08/2025

✨ Selfcare Sunday: Acupressure for Indigestion & Heartburn ✨

Whether it’s from a heavy meal, stress, or eating too fast, indigestion and heartburn can throw your whole day off. These simple acupressure points can help relieve discomfort naturally — anytime, anywhere:

1️⃣ Four-and-a-half fingers below the knee – More towards the shin bone. When you press and flex your leg, you’ll feel the muscle under this point. Great for improving digestion and energy flow.

2️⃣ SP4 (One finger width from your heel) – Pulse gently at least 10 times. Helps regulate the stomach and ease digestive distress.

3️⃣ PC6 (Two-and-a-half finger widths from your wrist) – More towards the side of the forearm. Pulse at least 10 times to calm nausea, ease heartburn, and support overall digestion.

💡 Tip: You can do these points in sequence or focus on the one that feels most tender — tenderness often means that point needs more attention.

Try these after a heavy meal or when you feel discomfort building up. Your body will thank you.

©️ Shonaalii Sabherwal

✨ Ayurvedic Principles for Eating Well ✨Ayurveda reminds us that food is more than fuel — it’s nourishment for the body,...
18/08/2025

✨ Ayurvedic Principles for Eating Well ✨

Ayurveda reminds us that food is more than fuel — it’s nourishment for the body, mind, and spirit.

1️⃣ Food should be nutritious and support intellectual and spiritual growth.
2️⃣ The aroma of food and the environment where you eat stimulates digestion — set the mood before you eat.
3️⃣ Follow both Ahara (diet) and Ahara Vidhi Vidhana (dietary rules) for lasting health and disease prevention.
4️⃣ Proper use of food maintains health; improper use invites disease.

When you eat mindfully, following these principles, you’re not just feeding your body — you’re cultivating a healthy, vibrant life.

Do you follow any Ayurvedic eating practices? Share them below.

©️ Shonaalii Sabherwal

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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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