Stay on Track

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From the desk of Dr Nandita Shah

In my work with disease reversal through food, I’m always pushing people towards a whole food plant-based diet. I do understand that every change is difficult and we are all creatures of habit. The good thing is that once we change our habits, the new habit becomes the rule. This is why we should always try to find ways to make our food equally delicious and healthy. This happens by using high quality ingredients, a variety of colours to make it visually attractive and a depth of understanding.

To anyone who is sceptical, I suggest doing a 30 day trial. It’s not so difficult when you know that you can eat whatever you miss after just 30 days. But in 30 days our taste buds change. You may find that the food that you used to love still sounds attractive to your mind, but is not as attractive to your tongue as it used to be.

It’s important to note that most of the foods that we are trying to give up – sugar, fried, tea, coffee, packaged foods, meat and dairy – are highly addictive but also acid yielding in our body.  Once we recognise this and treat it as an addiction, it’s much easier to let go. The very best thing that I know to overcome addictions is the green smoothie. This is delicious and floods your body with alkaline goodness that makes acidic food less attractive. The best part of it is that it’s  easy to make and consume even for someone with very little time.

I am speaking to patients everyday and I am actually impressed with the way that they make changes. Some of them do it in a step by step manner and that works, but others dive right in. And then it’s the results that keep them on track!

Reclaim your health. Find a hack so that you too don’t slip off the bandwagon.

We have two very interesting talks coming up in Hindi! One is Garbh Sanskar, to instill health and more in a newborn. The other,  Depression, what it is, and how to tackle it. Please do invite your elders, helpers and whoever is comfortable in Hindi to attend. We have a very informative Hindi YouTube channel too!



‘I consulted the best of doctors but nothing worked until I changed my diet’ – Jay M

Garden Salad

This is a super easy recipe which allows you to add in all of nature’s colours! This photograph was shot by our Salad Food Photography contestant, who we are certain would have enjoyed the salad!

Ingredients for the Salad

  • 1 cup mix of chopped vegetables like carrots, beans, broccoli, steamed until tender
  • ½ cup roughly chopped lettuce
  • ½ cup roughly chopped tomatoes
  • ½ cup roughly chopped cucumber
  • ¼ cup chopped avocado
  • ¼ cup baby spinach
  • 1-2 tbsp sliced black olives
  • 2-3 tbsp celery leaves or parsley
  • 1 tbsp chopped gherkins
  • 1 tsp pumpkin seeds, for the garnish
  • 1 tsp sunflower seeds, for the garnish
  • 1 tsp watermelon seeds, for the garnish
  • 1 tsp sesame seeds, for the garnish

Ingredients for the Dressing

  • ¼ cup lemon juice
  • 2 tbsp mustard sauce or mustard powder
  • Unrefined salt to taste
  • Black pepper powder to taste


Prepare the dressing by mixing all the ingredients together. Place all the vegetables in a salad bowl. Pour the dressing over and toss well. Transfer to a serving plate. Garnish with the seeds and serve.

Note: You may use any vegetables of choice.

Serves 2-3

Food For The Mind


If you love Facebook, then join us to be supported on your plant based journey. We are offering two possibilities

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.


It’s easy to be on track!                         

It’s so easy to get off track when it comes to our health! And sometimes when we don’t get back on soon, the body signals us with pain, discomfort, sleepless nights and more. Most of us pop a pill and others get back on again for some time, until something else comes along!

This yo-yo will be there when we are living in a society. It’s understandable. Here are ways to you help you elongate the health track, and reduce the off the path scenario!

1. Take it easy

Many people either do it all or do nothing! It’s okay to reduce junk food and not stop it totally initially. It’s okay to not sleep early once or twice a week! Aim for consistency and not perfection!

2. Set a time

When you set a time for something it becomes a habit in a few days! That’s an awesome state to be in, as your mind will remind you that this is what needs to be done and the guilt here will get you back on track.

3. Make notes

The mind has a tendency to gravitate towards the lower aspects of life. Keep it educated by reading books related to great physical and mental health, and then make notes of what you learnt each day. This truly helps!

4. Attend workshops

The more you attend, the more you feel a part of the community. At SHARAN we regularly host so many free sessions for this very reason.

5. Embrace spirituality

This truly helps your mind opt for the good stuff!

6. Exercise

This is truly important as when you put in so much physical effort regularly, you don’t feel like putting any junk in your body.

7. Have like-minded friends

Your company matters a great deal. Visit the organic farmers market, attend potlucks, and chat on the phone!

8. Watch health documentaries

Use Netflix or YouTube to your health advantage.

9. Do it as a family activity

It’s great to have the support of a group. For example, start a gratitude WhatsApp group with your family where each day, each one has to post an I am grateful for…message.

10. Try a new recipe

Make it a point to try a new recipe at least once a week.

11. Announce it to the world 

Use social media to make a health announcement. This will help you stay on the path!

12. Order in healthy

Instead of ordering from restaurants, order from home chefs who can tweak their recipes to your requirements. You will get a change, and they will stand supported.

13. Take health holidays

There are so many healthy holidays to choose from these days and SHARAN also has a 21-Day Health Retreat this October!

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This newsletter was compiled by SHARAN Head of Mumbai, Reyna K Rupani, She facilitates the Six Weeks to Health Gain & Weight Loss program and also conducts health talks for schools, groups, corporates and more.

Edited by Deepa Ballal, a freelance writer based in Dubai.

Sanctuary for Health and Re-connection to Animals and Nature (SHARAN) is a social enterprise with the goal of spreading awareness about holistic health and an ecologically sustainable compassionate lifestyle.
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