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!

📖 Excerpt from The Detox Diet𝘐𝘮𝘮𝘶𝘯𝘦 𝘉𝘢𝘳𝘳𝘪𝘦𝘳: 𝘠𝘰𝘶𝘳 𝘎𝘶𝘵𝘛𝘩𝘪𝘯𝘬 𝘰𝘧 𝘺𝘰𝘶𝘳 𝘪𝘮𝘮𝘶𝘯𝘦 𝘴𝘺𝘴𝘵𝘦𝘮 𝘢𝘴 𝘵𝘩𝘦 𝘨𝘢𝘵𝘦𝘬𝘦𝘦𝘱𝘦𝘳 𝘵𝘰 𝘺𝘰𝘶𝘳 𝘩𝘦𝘢𝘭𝘵𝘩. 𝘐𝘵 𝘱𝘳...
23/11/2025

📖 Excerpt from The Detox Diet

𝘐𝘮𝘮𝘶𝘯𝘦 𝘉𝘢𝘳𝘳𝘪𝘦𝘳: 𝘠𝘰𝘶𝘳 𝘎𝘶𝘵

𝘛𝘩𝘪𝘯𝘬 𝘰𝘧 𝘺𝘰𝘶𝘳 𝘪𝘮𝘮𝘶𝘯𝘦 𝘴𝘺𝘴𝘵𝘦𝘮 𝘢𝘴 𝘵𝘩𝘦 𝘨𝘢𝘵𝘦𝘬𝘦𝘦𝘱𝘦𝘳 𝘵𝘰 𝘺𝘰𝘶𝘳 𝘩𝘦𝘢𝘭𝘵𝘩. 𝘐𝘵 𝘱𝘳𝘰𝘵𝘦𝘤𝘵𝘴 𝘺𝘰𝘶 𝘢𝘨𝘢𝘪𝘯𝘴𝘵 𝘦𝘹𝘵𝘦𝘳𝘯𝘢𝘭 𝘱𝘢𝘵𝘩𝘰𝘨𝘦𝘯𝘴, 𝘱𝘢𝘳𝘢𝘴𝘪𝘵𝘦𝘴, 𝘷𝘪𝘳𝘶𝘴𝘦𝘴 𝘢𝘯𝘥 𝘮𝘰𝘴𝘵 𝘰𝘧 𝘢𝘭𝘭 𝘥𝘪𝘴𝘦𝘢𝘴𝘦. 𝘠𝘰𝘶𝘳 𝘪𝘮𝘮𝘶𝘯𝘦 𝘴𝘺𝘴𝘵𝘦𝘮 𝘪𝘴 𝘧𝘶𝘳𝘵𝘩𝘦𝘳 𝘤𝘭𝘢𝘴𝘴𝘪𝘧𝘪𝘦𝘥 𝘪𝘯𝘵𝘰 𝘵𝘩𝘦 𝘪𝘯𝘯𝘢𝘵𝘦 𝘪𝘮𝘮𝘶𝘯𝘦 𝘴𝘺𝘴𝘵𝘦𝘮 𝘢𝘯𝘥 𝘢𝘥𝘢𝘱𝘵𝘪𝘷𝘦 𝘪𝘮𝘮𝘶𝘯𝘦 𝘴𝘺𝘴𝘵𝘦𝘮. 𝘐𝘧 𝘺𝘰𝘶 𝘩𝘢𝘷𝘦 𝘢 𝘤𝘶𝘵, 𝘣𝘳𝘶𝘪𝘴𝘦 𝘰𝘳 𝘪𝘯𝘫𝘶𝘳𝘺, 𝘺𝘰𝘶𝘳 𝘪𝘯𝘯𝘢𝘵𝘦 𝘪𝘮𝘮𝘶𝘯𝘦 𝘴𝘺𝘴𝘵𝘦𝘮 𝘬𝘪𝘤𝘬𝘴 𝘪𝘯. 𝘛𝘩𝘦 𝘢𝘥𝘢𝘱𝘵𝘪𝘷𝘦 𝘪𝘮𝘮𝘶𝘯𝘦 𝘴𝘺𝘴𝘵𝘦𝘮 𝘩𝘢𝘴 𝘪𝘵𝘴 𝘰𝘸𝘯 𝘮𝘦𝘮𝘰𝘳𝘺 𝘢𝘯𝘥 𝘳𝘦𝘮𝘦𝘮𝘣𝘦𝘳𝘴 𝘱𝘢𝘴𝘵 𝘪𝘯𝘫𝘶𝘳𝘪𝘦𝘴. 𝘞𝘩𝘦𝘯 𝘺𝘰𝘶𝘳 𝘴𝘺𝘴𝘵𝘦𝘮 𝘪𝘴 𝘢𝘵𝘵𝘢𝘤𝘬𝘦𝘥 𝘳𝘦𝘱𝘦𝘢𝘵𝘦𝘥𝘭𝘺 𝘣𝘺 𝘢 𝘩𝘰𝘴𝘵 𝘰𝘧 𝘣𝘢𝘥 𝘮𝘪𝘤𝘳𝘰𝘰𝘳𝘨𝘢𝘯𝘪𝘴𝘮𝘴, 𝘺𝘰𝘶𝘳 𝘪𝘯𝘯𝘢𝘵𝘦 𝘢𝘯𝘥 𝘢𝘥𝘢𝘱𝘵𝘪𝘷𝘦 𝘪𝘮𝘮𝘶𝘯𝘦 𝘴𝘺𝘴𝘵𝘦𝘮𝘴 𝘩𝘢𝘷𝘦 𝘵𝘰 𝘬𝘦𝘦𝘱 𝘤𝘩𝘢𝘯𝘨𝘪𝘯𝘨 𝘨𝘦𝘢𝘳𝘴, 𝘸𝘩𝘪𝘤𝘩 𝘰𝘷𝘦𝘳𝘵𝘢𝘹𝘦𝘴 𝘵𝘩𝘦𝘮.

𝘕𝘰𝘸 𝘸𝘩𝘪𝘭𝘦 𝘧𝘪𝘨𝘩𝘵𝘪𝘯𝘨 𝘵𝘩𝘦𝘴𝘦 𝘪𝘯𝘷𝘢𝘥𝘦𝘳𝘴, 𝘢𝘯𝘵𝘪𝘣𝘰𝘥𝘪𝘦𝘴 (𝘣𝘢𝘴𝘪𝘤𝘢𝘭𝘭𝘺 𝘱𝘳𝘰𝘵𝘦𝘪𝘯𝘴 𝘤𝘳𝘦𝘢𝘵𝘦𝘥 𝘪𝘯 𝘳𝘦𝘴𝘱𝘰𝘯𝘴𝘦 𝘵𝘰 𝘥𝘳𝘪𝘷𝘪𝘯𝘨 𝘩𝘢𝘳𝘮𝘧𝘶𝘭 𝘱𝘢𝘵𝘩𝘰𝘨𝘦𝘯𝘴 𝘰𝘶𝘵) 𝘢𝘳𝘦 𝘤𝘳𝘦𝘢𝘵𝘦𝘥 𝘣𝘺 𝘵𝘩𝘦 𝘪𝘮𝘮𝘶𝘯𝘦 𝘴𝘺𝘴𝘵𝘦𝘮. 𝘛𝘰 𝘱𝘳𝘰𝘵𝘦𝘤𝘵 𝘺𝘰𝘶, 𝘵𝘩𝘦 𝘢𝘯𝘵𝘪𝘣𝘰𝘥𝘪𝘦𝘴 𝘢𝘵𝘵𝘢𝘤𝘬 𝘩𝘦𝘢𝘭𝘵𝘩𝘺 𝘤𝘦𝘭𝘭 𝘵𝘪𝘴𝘴𝘶𝘦 𝘢𝘴 𝘸𝘦𝘭𝘭 — 𝘤𝘳𝘦𝘢𝘵𝘪𝘯𝘨 𝘢 𝘴𝘵𝘢𝘵𝘦 𝘰𝘧 𝘤𝘩𝘢𝘰𝘴 𝘸𝘪𝘵𝘩𝘪𝘯 𝘵𝘩𝘦 𝘣𝘰𝘥𝘺.

𝘖𝘶𝘳 𝘨𝘶𝘵 𝘮𝘪𝘤𝘳𝘰𝘣𝘦𝘴 𝘤𝘰𝘮𝘮𝘶𝘯𝘪𝘤𝘢𝘵𝘦 𝘤𝘰𝘯𝘴𝘵𝘢𝘯𝘵𝘭𝘺 𝘸𝘪𝘵𝘩 𝘵𝘩𝘦 𝘱𝘢𝘳𝘵 𝘰𝘧 𝘵𝘩𝘦 𝘪𝘮𝘮𝘶𝘯𝘦 𝘴𝘺𝘴𝘵𝘦𝘮 𝘭𝘰𝘤𝘢𝘵𝘦𝘥 𝘪𝘯 𝘵𝘩𝘦 𝘪𝘯𝘵𝘦𝘴𝘵𝘪𝘯𝘦.’ 𝘛𝘩𝘦𝘴𝘦 𝘤𝘰𝘯𝘷𝘦𝘳𝘴𝘢𝘵𝘪𝘰𝘯𝘴 𝘩𝘦𝘭𝘱 𝘰𝘶𝘳 𝘣𝘰𝘥𝘺 𝘥𝘪𝘴𝘤𝘳𝘪𝘮𝘪𝘯𝘢𝘵𝘦 𝘣𝘦𝘵𝘸𝘦𝘦𝘯 𝘩𝘢𝘳𝘮𝘭𝘦𝘴𝘴 𝘦𝘯𝘵𝘪𝘵𝘪𝘦𝘴 𝘭𝘪𝘬𝘦 𝘧𝘰𝘰𝘥 𝘰𝘳 𝘩𝘢𝘷𝘰𝘤-𝘤𝘳𝘦𝘢𝘵𝘪𝘯𝘨 𝘮𝘪𝘤𝘳𝘰𝘰𝘳𝘨𝘢𝘯𝘪𝘴𝘮𝘴 𝘭𝘪𝘬𝘦 𝘴𝘢𝘭𝘮𝘰𝘯𝘦𝘭𝘭𝘢. 𝘐𝘵 𝘪𝘴 𝘵𝘩𝘦 𝘮𝘪𝘤𝘳𝘰𝘣𝘪𝘰𝘵𝘢 𝘵𝘩𝘢𝘵 𝘩𝘦𝘭𝘱𝘴 𝘵𝘳𝘢𝘪𝘯 𝘵𝘩𝘦 𝘪𝘮𝘮𝘶𝘯𝘦 𝘴𝘺𝘴𝘵𝘦𝘮 𝘵𝘰 𝘮𝘢𝘬𝘦 𝘵𝘩𝘦 𝘥𝘪𝘴𝘵𝘪𝘯𝘤𝘵𝘪𝘰𝘯.

22/11/2025

If you practice intermittent fasting — or are thinking about it — this is important to know.

Many people assume that OMAD (One Meal A Day) is the fastest way to see results. But research now shows that OMAD is far less efficient than the 16:8 fasting protocol when it comes to preserving muscle mass — especially as we age.

Here’s why ⬇️
🔹 A 16-hour fasting window paired with an 8-hour eating window supports your metabolism better.
🔹 It helps maintain lean muscle, which is crucial for longevity, strength, and hormonal balance.
🔹 OMAD, when done long-term, can make many people look gaunt, undernourished, and overly thin.

If you’re doing 16:8, make sure your meals are:
✔️ Nutrient-dense
✔️ Include a whole grain
✔️ Include a protein component
✔️ Supportive of your energy and gut health

And if you’re on OMAD under medical advice — especially with conditions requiring monitoring — please ensure your BP, cholesterol, and vitals are regularly tracked by your GP.

Fasting works best when it supports your health — not depletes you.
Hope this helps clear the confusion! 💚

If you have any more questions on the OMAD diet, let me know in the comment section below.
©️ Shonaalii Sabherwal

20/11/2025

My current winter special is this comforting cup of almond milk infused with turmeric and saffron 🌿✨
It’s my go-to drink on cooler evenings, especially when I want something light yet warming before bed.

Here’s how I make it:
🥛 Warm almond milk on a slow flame — this is key.
💛 Add a pinch of turmeric and a few strands of saffron for that beautiful golden hue.
🌸 Finish with a hint of cardamom to lift the aroma and balance the spice.

It’s soothing, anti-inflammatory, and supports better sleep — a perfect blend of warmth and wellness. Even if you’re vegan, you can still enjoy this nourishing kesar turmeric milk.

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

18/11/2025

Sage Tea for Digestion 🌿✨

Sage is one of my favourite herbs to support digestion — gentle, warming, and incredibly effective when used correctly. Here’s how it helps your gut:

🌿 Stimulates digestive enzymes
I like to have it before lunch to prep the digestive fire and support smoother digestion.

🌿 Relieves bloating & improves absorption
You can also take it after a meal if you’re feeling heavy or gassy.

🌿 Calms the tummy
Sage has a slight astringent quality that helps soothe the gut and reduce discomfort.

If you experience bloating, sluggish digestion, or heaviness after meals — sage tea is a simple ritual that can make a big difference.

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

16/11/2025

Hibiscus for Stronger, Shinier Hair 🌺✨

Here’s a simple Sunday ritual I love — a hibiscus hair rinse that naturally strengthens and nourishes the hair.

I use dried hibiscus flowers, soak them in warm water overnight, and let them infuse fully. By morning, the water becomes a nutrient-rich rinse that I apply before washing my hair.

Why hibiscus works so well:

🌺 Boosts keratin production
Rich in amino acids that strengthen the hair shaft and reduce hair fall.

🌺 Balances the scalp’s pH
This supports a healthier scalp environment and adds natural lustre.

🌺 Acts as a natural conditioner
The lipids and vitamins A & C in hibiscus help smoothen, soften, and nourish the hair.

It’s simple, effective, and one of my favourite weekend self-care rituals.

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

11/11/2025

The Dowager’s Hump — or what’s often called “Tech Neck” — is becoming increasingly common with our screen-heavy lifestyles. It’s that small bump at the base of your neck that forms from poor posture, tight muscles, and forward head position over time.

I’ve been working on correcting mine through these simple daily exercises — designed to:
💪 Strengthen the upper back and neck muscles
🌿 Improve posture and mobility
🧘‍♀️ Release tightness in the shoulders and spine
💆‍♀️ Reduce tension and realign the cervical curve

These moves, when done consistently, can help reverse the effects of long hours at the desk or on the phone. Remember — awareness and daily movement are key!

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

09/11/2025

Ever since I started using brown rice water and brown rice paste as a hair pack, it’s become one of my favourite natural treatments for strong, healthy hair. 🌾✨

Here’s how I make it:
I soak brown rice overnight — this allows the water to ferment. The next morning, I use both the fermented water and the softened rice itself. When blended together, it forms a creamy, antioxidant-rich paste that coats the hair beautifully and stays in place.

💆‍♀️ Why it works:
🌿 Brown rice is rich in antioxidants, amino acids, and vitamins that nourish the scalp.
💧 The fermented rice water helps balance scalp pH, strengthens hair follicles, and promotes natural shine.
🧠 It also helps prevent scalp cell damage and supports healthier hair growth over time.

I usually leave this pack on for about an hour before washing it off — the results are smoother, stronger, and more resilient hair.

Sometimes, the simplest kitchen ingredients can work wonders when used the right way! 🌸

Would you like me to additional haircare tips? Tell me in the comments 💬

©️ Shonaalii Sabherwal

08/11/2025

Let’s talk about sweeteners — both natural and artificial — and what you really need to know before choosing one. 🍯

There are two broad categories:

1️⃣ Natural sweeteners like jaggery, fruit juices, agave, or maple syrup — while these are more wholesome, regular or excessive use can still spike your insulin levels and disrupt blood sugar balance.

2️⃣ Artificial or synthetic sweeteners — these are lab-made or refined versions of natural sugars. They’re often marketed as “zero-calorie” or “no added sugar” alternatives. While they may save you calories, they don’t come without risk. Long-term use can interfere with gut health, insulin sensitivity, and even your metabolic response.

So, what’s considered safe? 🧐
👉 GRAS (Generally Recognized As Safe) sweeteners include Stevia and Tagatose — the latter being a low-GI option even for diabetics.
But a word of caution — many Stevia products on the market are blended with sugar alcohols like maltitol or sorbitol, which may not suit everyone and can cause bloating or digestive issues.

💡 Bottom line: No form of sugar — natural or artificial — should become an everyday habit.
Practice moderation, read your labels carefully, and remember: your goal should always be to retrain your palate to enjoy natural sweetness from whole foods. 🌿

Share this reel with someone who adds “zero sugar” sweeteners to their tea or coffee every day — they’ll thank you for it! 💬

©️ Shonaalii Sabherwal

06/11/2025

There’s something so grounding about making your own lemongrass tea — the aroma, the warmth, and the gentle calm it brings. 🌿💛

I love using fresh lemongrass leaves, pounding them lightly to release their natural oils and then simmering them in water to make a light, fragrant tea. It’s one of those simple rituals that can instantly restore balance.

Here’s why you should try it:
🍃 Digestive Support: Helps reduce bloating and improves gut motility.
💧 Natural Detox: Flushes out toxins and supports liver health.
💤 Calming Effect: Known to reduce anxiety and promote restful sleep.
❤️ Anti-inflammatory & Antioxidant: Helps the body fight oxidative stress.
🌸 Immunity Boost: Its antibacterial and antifungal properties make it a perfect tea for seasonal changes.

Enjoy it warm, with a slice of lime if you like — it’s a simple, soothing way to unwind and nourish from within.

Do you have a favourite herbal tea ritual? Tell me in the comments 🌼

©️ 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
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+919819035604

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

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