Health Has No Finishline

How do we build healthier food choices when we’re busy, tired and overwhelmed? It isn’t always the first thing we want to do, even though we know it will make us feel better in the long run. What if there was a better way? An easier way? There is, and I am so excited to share this episode I was featured on, on my friend Tiana Fech's podcast - The Part Time Jungle Podcast.

• Creating more time. How to find more time in our days, and outsourcing the things that don’t light us up.
• Eating healthier and exercising. The myths around both of these, and shares her best tips for incorporating more of each into our lives.
• Tips to have better food choices on hand. How we make better choices is through how prepared we allow ourselves to be. 

Hey Friends!

How are you? No, really, how are you? It's been a hot minute, and for those of you following my journey on the 'gram, you know that I recently moved and start working at a new clinic (which I am so excited for!).

That said, we are back with another juicy episode... this one is all about boundaries and stress management—a topic that will never get old! As we transition through change personally, professionally, emotionally, it is crucial to cultivate strong boundaries and find ways to manage our emotional response to stress.

Tune in to learn about alternative ways to manage stress and have loving yet firm boundaries..

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Hey friends!

Hey Friends!

How are you? No, really, how are you? It's been a hot minute, and January felt like a whole year passed by. 

I am so excited to be back podcasting again and sharing some solo riffs on here about all things health, wellness, self-care, boundaries, and much much more!

Today's episode is an oldie but goodie, an IG live that I hosted last year during the holidays but very much relevant to today. Have you ever had that “nudge” to go grab a snack that only makes you feel good (inside and out) in the moment? That was me last night. Hear how to cope with this and alternative strategies to dealing with stress 

💫We are chatting about all things stress eating, and navigating the urge to stress-eat. It's no secret that we live in a stressful culture that prides itself on #hustlemode. And the last two years of the pandemic have further amplified mental, emotional, and physical stress. Don't get me wrong, there is nothing wrong with indulging in a feel-good snack or food, but it does become a concern if you continue to reach for food as a coping mechanism at the first sign of stress or a way to combat stress. Trust me, I know from personal experience.

Tune in to learn about alternative ways to manage stress and curb emotional eating and stress-eating. Some of my fave ways to navigate stressful times and challenges are:

- Exercise. Move that body. I cannot state this enough. Happy endorphins are all the rage and give you the same high that eating a sugary snack would!

- Connect with a trusted friend or loved one. Speak to a therapist. Release those emotions in a healthy manner.

- Journal. There is a powerful release that takes place somatically whenever you share your thoughts on paper.

- Meditate. Even 5 minutes a day will work wonders for your mental health, nervous system, and emotional health. Increase this gradually every day. If you feel like you have no time to meditate, I promise you, you need to do so more!

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Hi Friends!

We are back with Season 2 and more excited than ever to get this show on the road, pun intended! This season, you can expect the same incredible value, some dynamic and fun guests, and more solo episodes from me. I am finally ready to bring you on this journey with me and pull back the veil a bit. 

I know, I know! I said I was taking a break from the podcast when we finished our first season a couple of months ago, but this episode was jusst too good not to share!

Can you believe it? Tomorrow, September 30th is the 1 year Birthday of the HHNFL Podcast!

This year has been filled with emotional and physical challenges. As someone who is a planner, dealing with the unexpected is not always easy. Knowing that I had this show to come back to every week to share and teach, as well as learn from my guests, has been so uplifting.

To say that I have grown as a person would be an understatement. Thank you for all of your support - I SEE YOU. Every download, every subscription, rating, review, and DM - seeing and reading all of these fills me with joy. AND this podcast is listened to in close to a dozen countries across the world!

Now, many of you ask me - "How do you do it, Abha? You’re a full-time physician, mom, wife, and entrepreneur."

Hey friends! Have you ever owned a FitBit or Apple Watch and become obsessed with the step counter or even the metrics for sleep, exercise, nutrition? Or if you are a MyFitnessPal junkie, chances are you are likely trying to keep up with the logging in of meals, counting the nutritional value for each meal. It can be freeing, but it can also feel stressful. And you might find that it hinders you from reaching your goals. For some, like myself, it might feel restrictive and make working out or living a healthy lifestyle less fun, and more like a chore that needs to be completed. We certainly don't want that.

Here's the thing, having apps and technology is incredibly helpful, but sometimes, it's better to go back to the basics. Pen and paper. It's true. That is what I started doing after feeling resistance toward using the apps and smartwatches I have.

Key takeaways from today’s episode:

1. Just because something feels challenging at the moment doesn't mean that it's always going to feel like that. Get specific on what feels challenging about a particular situation, exercise routine, nutrition goal, life goal.

2. If exercising first thing in the morning feels hard, ask yourself how you can create a health ritual that feels fun, inviting, and exciting. What matters is how you feel before, during, and after.

3. If time is a challenge, perhaps you can fit in some movement such as a dance session, short walk, or some plyometric exercises or sun salutations when you have ten minutes to yourself? Movement doesn't only take place on a Peleton. It can take place at any point in the day. For eg: A seven-minute workout, and yes there is an app by that name.

4. Everything is possible, doable, and achievable if you do it in a way that works for you. Challenge yourself to pivot and shift how you do something especially when it feels stressful or overwhelming. Instead of completely ditching it and the progress you've made, perhaps a simple tweak will jolt you back into gear and get you back on track.

It's normal to feel like you "have to" do something because you need to log it in, count those steps, win those challenge badges etc. But when that gets overwhelming, pause, assess, and tweak how you do things. Go back to what was working for you. Focus on the impact, focus on how your mind and body feel when you live a life that's helping you get your inner glow on! And adjust your routines or rituals to reflect that!

Hey friends! I'm so excited for you to tune into today's episode! This one is an oldie but goodie! We chat about limiting beliefs and how they hold us back from achieving our highest potential. I share my personal journey of leaving a toxic relationship and working through beliefs that were limiting my health and wellness goals.

Limiting beliefs are within us and around us, and often, they stem from experiences and relationships around us — our interactions, what we make an experience mean about ourselves, the stories we hold onto. The thoughts and words that are said to us or about us. We often internalize these and make them a part of our belief system. And much like a song on repeat, these stories keep replaying on an endless loop in our minds until we put a stop to it.

Key takeaways from today’s episode:

1. When we desire health change in our life, we tend to look outward, toward others around us to help us get there… but what happens when your very environment or relationships are toxic… what then? It’s easy to veer away from your goals. It’s okay to have bad days, weeks, months, and sometimes years. Part of this is being surrounded by toxic people, situations, and environments. Part of this is genuinely navigating emotional and mental health challenges (there is no shame in admitting this and seeking professional guidance and help from a counselor or therapist). And part of this is that our bodies get stuck in this safety loop because change is scary. Breaking away from what is familiar no matter how toxic, is scary. Don’t punish yourself for that. You are human. Circle back to what brings you joy, what fulfills you, what makes you feel good inside out. Circle back to your personal power while you work toward creating change in your life, one small step at a time.
2. No matter what your situation is (no matter how dire—in the case of toxic relationships), change starts with us. A decision to no longer allow anyone or anything hold us back. And this change doesn’t have to be monumental. It can be tiny baby steps every single day or week.
3. Your health and wellness goals work very much the same way. Think about WHY you desire a certain goal — in your health, your life, your relationships. Zoom into the deeper why beneath your why. Ask yourself why you desire something at least 5-7 times, and watch how you uncover your deepest desires. The same applies for any other area in your life — business, relationships, friendships, motherhood, career.

You are human. You will stumble and deal with challenges - it's a part of life, but it doesn't have to be the main attraction in your life. I invite you to view your challenges as wins because every piece of information is feedback or data. And you can take that data and assess where you need to pivot, make your next move, all while honoring your emotions and intuition.

And if it hasn't been said to you yet or lately, I see you, you're doing the best you can with what you have, what you know, and you've come a long way!

Hey everyone!

Hey everyone!

Hey friends! I'm so excited for you to tune into today's episode! I shared this last week in an IG live but wanted to have an open conversation here today on how we take ownership when life throws challenges our way. We have a choice: to grow with it, to grow from it, to rise and do better because we now have certain information or feedback on something. 

Often whenever we are faced with challenges, it is very human and typical for us to go down a worry spiral, followed by shame, guilt, and a myriad of other emotions. Yet, if we take a moment to pause and sit with our emotions, we will see that we are human. This means we can also control how we move forward after a setback occurs. Challenges, in my personal experience, are a win, a feedback form on what is going well in your life or what needs to evolve. Be it in our health, our relationships, our career, and anything else.

Today's episode shares how I dealt with the results of a routine health checkup. At first, naturally, I panicked a bit, worried myself, and wondered how this was the case especially since I started living a consistently healthy lifestyle that's balanced and nourishing over the last 20 years. And then I paused. I did the very thing I advise my clients to do. I looked at all my evolution over time - all the positive growth and changes I have made in my life, my health, and my overall lifestyle. And then, I made a plan to refocus and shift things again, ever so slightly. Because change happens with the smallest shifts done consistently over time. 

You are human. You will stumble and deal with challenges - it's a part of life, but it doesn't have to be the main attraction in your life. I invite you to view your challenges as wins because every piece of information is feedback or data. And you can take that data and assess where you need to pivot, make your next move, all while honoring your emotions and intuition. And if it hasn't been said to you yet or lately, I see you, you're doing the best you can with what you have, what you know, and you've come a long way! 

Hey friends,

Welcome back! We are so excited to bring to you a hot topic that many of us are feeling and navigating. And no, it's not the C word. It starts with B for burnout.

This week on the podcast, we have my good friend and thought leader, Dr. Sonia Ashok chatting all things burnout, the signs of burnout and how to navigate it in the workplace, your personal lives, and how to create healthy space and boundaries for yourself, especially when dealing with chronic illness. She was one of our featured guest speakers in July for the Radiate From Within Membership where she shared her story and journey with chronic illness and how becoming a certified yoga teacher was part of combatting stress and burnout.

Hi friends! I am so excited to bring you today's episode! How many times have you pushed through something even though you desire so badly to rest, take a moment to yourself? How many times have you continued with a misaligned friendship/ business partnership / personal relationship just to maintain the peace, keep up with status quo because we are worried about what everyone around us will think if we quit. 

Newsflash: Whether it be in business, personal relationships, or your health and wellness journey, pausing or stopping DOES NOT make you a failure!

Listen in to today's episode and learn about how I turned a moment where I thought I needed to push through as a teachable moment for myself, my daughter who watches my every move (as they often will), and how this is part of the core of the Radiate From Within (RFW) Membership.

Below are a few key takeaways from today's episode:

1. You are irreplaceable, just like how Lady Bey sang all those years ago! Your essence, what makes you who you are is irreplaceable. You only get one life, one body. So take care of yourself - mind, body, and soul. Take care of your energy. 

2. The only standards you need to live up to are your own. Don't let the highlight reel fool you. You don't have to be all things to everyone or be in all the places at all times. Especially if your mental, emotional and physical energy feel off, or if you're exhausted and tired. It's okay to take a break or stop doing something altogether.

3. Take an energetic scan of how you feel at the start and end of each day, how you feel when you interact with certain people/places etc. Check in with your body, it always knows. Honor its wisdom and allow it to guide you.

While in an ideal world deadlines and other responsibilities must be maintained at all costs, we are humans. It is okay to give yourself and your body the rest that it needs. Energy management is one of the key things that many of our Radiate From Within guest coaches and myself have in common. As women, we place unnecessary pressure on ourselves to do all the things, play all the parts, and be all picture perfect, there is no need. We are enough as we are. We are incredible parents, friends, daughters, and partners. Time to kiss the the guilt train bye!

Hi friends! We are back today with some exciting news to share with you and also some more ways to fuel your mind, body, and soul. In today's episode, we chat all about giving ourselves permission to rest and respect your time so you can reclaim your day.

I get it, we often feel like there are not enough hours in a day to get it all done AND take care of ourselves. But here is where boundaries, rest, and learning to respect your time and energy play a big part!

As working professionals who are also moms, I get it, we juggle a lot on our plates and the juggle is often very real! However, when we work to reframe our perception of time and energy, we will become more mindful of how we spend it, how we fuel ourselves, how we show up, and more than anything we will feel like the day is ours once again!

Below are some quick tips on how you too can feel energized, honor your personal and professional boundaries, and reclaim your time:

1. Set aside an entire day where you do nothing. I mean it. That is not your day to do chores, tend to client work, or plug into your work messages. That is your day to relax, reconnect with yourself (and your family), and simply unplug from the ongoing noise around you. 

2. Do 1 thing a day that nourishes you -- this could be taking your time in the morning as you wake up, spending time in gentle reflection, really relishing your morning cup of tea/coffee, enjoying a workout, or run/walk by yourself, reading a few pages of your latest read or listening to a podcast. Whatever it is that makes you feel good, supported, and brings you joy, do that. 

3. Set personal and professional boundaries. Let's face it, the reclamation of our time and energy is not a luxury. It is a crucial need. Now more than ever. This looks like​...

• Saying no. Without guilt. Without justification.
• Delegating the tasks that drain you.
• Asking for help and support in the ways you desire it and require it.
• Taking space and time away from your loved ones (parents, I'm looking at you)... so you can refuel and reclaim your energy, even if it's for 15 minutes or a whole weekend.

I want you to get a sheet of paper and define what "having it all" means to you. Take that in and start focusing on your definition of it. Next, I want you to start assessing your daily routine, and if it feels a bit murky and messy to you, start cleaning it up. By this, I mean focusing on what truly lights you up, start working with only hell-yes clients. If you're in a 9-5, Log off on time every day when you're done work - no staying late unless it's absolutely needed. Set boundaries. Take your lunch hour and breaks on time. No guilt. No over-explanation. Take a mental health day or sick day if you need it or need to be there for your loved ones. No Guilt, shame, or anything else anyone tries to project onto you. No internalizing it.
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Energetically, reclaiming your time and energy means...​Regulating your emotions daily to sift through what's yours and leaving other people's agendas & projections at the door. Releasing misaligned partnerships and opportunities. Surrounding yourself with people who truly support you, want to see you thrive, and be a conscious part of your life. No forced connections (bye!) That is so 2019. Creating time and space to cultivate a loving, safe, and supportive relationship with YOURSELF.

Happy Wednesday, everyone! Today, we are continuing the heart-felt, fiery, and unapologetic conversation around recognizing domestic and intimate partner violence, and how to navigate the societal stigma associated with the decision to leave with the one and only, Sharana Ali. 

Sharana Ali is the founder and CEO of BOSS The Six Edition; a collective that empowers individuals (particularly those self-identifying as female) to refine and define their full potential through Brunch Opportunities and a Support System. She is a divorcee and single mother to a strong-willed, confident, firecracker who she knows will one day change the world. By day, Sharana is taking over corporate Toronto, and by night, she's THE BOSS. Eating, sleeping, and seeping every ounce of glory from this amazing city she calls home. She is a rosé-all-day supporter, and she takes her coffee double-double and as dark as the roast can get.

Through BOSS, Sharana is on a mission to dispel the idea that we need to be on this journey of life alone. Together, through sharing our experiences and stories, we can unite in our emotions. No topic is off the table; if they say it's taboo... Sharana say's, “Let's bring it to the table.”

Now, Before I go any further, I do need to issue a few warnings - this episode does contain sensitive subject matter, so make sure your headphones are in - and if you are driving and the kids are with you in the car - save this one for later.

And I do need to mention that the topics we discuss may be triggering for some of you - specifically, domestic violence or intimate partner violence. Sit this one out if you feel that pain from past trauma may be triggered by our discussion.

For those of you who did listen to this episode, we are sending you so much love. We know topics such as this are often sensitive and activating and triggering.

Some key takeaways from this episode:

1. You are worthy of love and respect, in every way. That is a basic need. Not a luxury or a nice to have.

2. Abuse can happen to anyone and everyone. It is very prevalent. Its time to talk about it openly. Unapologetically.

Below are some resources we feel might be helpful:

If you think you are being abused and are based in the US -

Call The National Domestic Violence Hotline at 1.800.799.SAFE (7233)

Text "START" to 88788

Welcome back, everyone! Today, we have a very candid and heartfelt conversation with the one and only, Sharana Ali, founder and CEO of BOSS The Six Edition; a collective that empowers individuals (particularly those self-identifying as female) to refine and define their full potential through Brunch Opportunities and a Support System. She is a divorcee and single mother to a strong-willed, confident, firecracker who she knows will one day change the world. By day, Sharana is taking over corporate Toronto, and by night, she's THE BOSS. Eating, sleeping, and seeping every ounce of glory from this amazing city she calls home. She is a rosé-all-day supporter, and she takes her coffee double-double and as dark as the roast can get.

Through BOSS, Sharana is on a mission to dispel the idea that we need to be on this journey of life alone. Together, through sharing our experiences and stories, we can unite in our emotions. No topic is off the table; if they say it's taboo... Sharana say's, “Let's bring it to the table.”

Now, Before I go any further, I do need to issue a few warnings - this episode does contain sensitive subject matter, so make sure your headphones are in - and if you are driving and the kids are with you in the car - save this one for later.

And I do need to mention that the topics we discuss may be triggering for some of you - specifically, domestic violence or intimate partner violence. Sit this one out if you feel that pain from past trauma may be triggered by our discussion.

Sharana and I had such a deep conversation, we felt that squeezing it into one episode would not do it justice, so you’ll hear the rest in Part 2 next Wednesday.

For those of you who did listen to this episode, we are sending you so much love. We know topics such as this are often sensitive and activating and triggering. 

Below are some resources we feel might be helpful:

If you think you are being abused and are based in the US -

Call The National Domestic Violence Hotline at 1.800.799.SAFE (7233)

Text "START" to 88788

We are back with another value-filled episode for you today where we chat about all things calcium - how much of it do we need, is it vital for our health, and more. Many of us have heard the good old doctor's note (pun intended): Have more calcium, it's good for your bones and teeth. And there is truth to that. Too little of it, and you can have low bone mineral density which then results in health conditions such as osteoporosis. Also, calcium is beneficial to our nervous system function, helps with healthy blood vessel function, hormone release, and also helps alleviate premenstrual syndrome (PMS) such as mood swings, fatigue, headaches, and acne. Tons of power jampacked into one mineral.

Here are a few takeaways from today's episode:

1. Did you know, as kids, our bones are at their peak of rapid growth? That is why they heal so quickly - and well- from fractures as compared to older adults. By around 18 or 19 years old, we’ve reached about 95% of our peak bone mass. We continue to build some bone in our 20s - and most people will reach their peak bone mass between the ages of 25 and 30.

2. Most adults in the U.S. lose about 0.5% of bone mass each year after the age of forty. Women typically lose bone mass drastically during menopause, when bone-protecting levels of Estrogen drop. Chronic bone loss leads to low bone mineral density and the deterioration of bone tissue – otherwise known as osteoporosis. Because of this condition, at least one in three women and one in five men will suffer an osteoporotic fracture during their lifetime. The disease is referred to as the "silent thief," because it is often not until a person falls and breaks a bone that patients and their physicians become aware of weakening bones.

3. The amount of calcium you need each day depends on your age. The typical requirement for most adults is 1,000 mg per day, 1300mg per day for women who are pregnant or breastfeeding.

4. Foods that are a good source of calcium include dairy products, kale, broccoli, and bok choy, fish such as perch, trout, sardines, and salmon, fortified grains, legumes, tofu, molasses, okra, sesame seeds, and rhubarb to name a few.

5. How else to maintain healthy bone density? By ensuring you are also consuming ample vitamin D, getting a good amount of physical activity that also includes weight training, reduce your caffeine intake, and consume foods rich in phytonutrients and antioxidants, healthy fats.

This week on the podcast, we talk about fat... the saturated kind. You know, I used to avoid full-fat cheese. I'd opt for reduced-fat cheddar cheese. Skim Cheese. But the unaltered stuff - especially paneer (cottage cheese) - was a big NO for me. In my mind, I heard the voices of everyone around me, including our beloved television, say, "Fatty foods cause weight gain..." To make matters worse, my family would deep-fry cubed paneer! I got so many I eventually learned that not all fats are "bad" for you because it's the quality of fats that matters most. 

Here are a few key takeaways from today's episode"

1. Cottage cheese (paneer) has close to about 6 grams of protein per serving and made up of saturated fat (more than 20% of the recommended daily value).

2. You need saturated fats - research shows that in a diet that is not packed with processed carbs and added sugars, saturated fat if balanced with adequate omega 3 fat consumption, has very little association with heart disease.

3. Some fats do raise cholesterol, whereas others lower it. Saturated fat does raise the LDL or bad cholesterol, but it also raises the good or HDL cholesterol. And sugar lowers HDL cholesterol. So in terms of fats raising your cholesterol and leading to heart attacks, its a total picture and the ratio of total to LDL cholesterol that impacts it.

4. For my meat lovers in the house, you can get good quality saturated fats from beef - if it is grass-fed. It is made of about 40% saturated fat and contains more stearic acid, which has been found to lower LDL cholesterol. Moderate consumption is key because contains lower amounts of palmitic acid and myristic acid, which can potentially raise cholesterol.

5. Consumption of saturated fat— from healthy sources like coconut oil—their “good” HDL cholesterol increases and their “bad” LDL decreases. Saturated fat in foods like extra virgin coconut butter fuels your mitochondria and provides anti-inflammatory benefits.

Got Milk? Or so the ad goes. "It's good for you! Want strong bones and teeth? Drink milk. It does a body good!" That adage is almost losing it's meaning since nowadays, the grocery store dairy section is not only filled with cow's milks, but a gazillion alternatives to milk. I thought I had seen it all - until I recently saw Banana Milk! For real!

Now before we get into the alternatives themselves, I’m going to give you a little history behind MILK. Drinking milk is quite a new habit. Almost 10,000 years ago or so, hardly anybody drank milk, and if they did so, it was occasionally. The first people to drink milk regularly were early farmers and pastoralists in Western Europe – some of the first humans to live with domesticated animals, including cows. Today, drinking milk is common practice in northern Europe, North America, and a patchwork of other places.

Here are some key takeaways from today's episode:

1. The human digestive system isn't designed to digest cow's milk. It is designed for the digestive system of cattle, which is nothing like our own system (for example, cows have multiple stomachs), and can easily digest complex compounds like lactose. Around two-thirds of the planet has a reduced ability to digest lactose after infancy (though that figure is much lower for people of European ancestry).

2. Did you know fresh cow milk is yellow in color? The white color we see is a result of pasteurization (thank you, French scientist, Louis Pasteur!). Pasteurization is a lifesaver, but you do lose nutrients such as good bacteria when you heat milk to just below boiling point and rapidly cool it. Standardizing milk (mix it with milk from other cows, other dairies) and homogenizing it – to remove surplus fat, sugars, and protein that are over the minimum specification – alters its nature.

3. Most families choose milk alternatives for personal reasons - diet preferences, allergies, or food intolerances to various dairy items. Some families simply don’t like the taste of cow’s milk. Whatever the reason, alterna-milks are just that - alternatives. They are not nutritional replacements for a typical glass of cow’s milk.

4. All alterna-milks need to be supplemented with vitamins and minerals to come close to the nutrition provided by cow’s milk. Since all companies supplement differently, label reading is very important. IMPORTANT: Look for the key ingredients of fat, calcium, vitamin D, iron, and vitamin B12 in all of these products. AND PARENTS, REMEMBER, none of these milk alternatives provide complete nutrition for infants, and should never replace breast milk or infant formula for children 0-12 months.

5. Plant-based alternatives include milk made from seeds, grains, and nuts such as flaxseed, hemp seed, macadamia nut milk, almond milk, cashew milk, pea protein milk, coconut milk, oat milk, rice milk, soy milk to name a few. Animal-based milk alternatives include kefir (fermented, cultured dairy product from cows, sheep, or goats), goat milk, sheep milk... and in some cases, donkey milk and camel milk! 

6. Yes, you can drink chocolate milk post-workout especially if you exercise regularly! Compared to plain milk, water, or most sports drinks, it has double the carbohydrate and protein content, perfect for replenishing tired muscles. Its high water content replaces fluids lost as sweat, preventing dehydration. Plus it packs a nutritional bonus of calcium and includes just a little sodium and sugar-additives that help recovering athletes retain water and regain energy.

Let's talk projection. A lot of us deal with this and often don't have the first clue on how to navigate these situations with grace, assertiveness, and firm boundaries. Not too long ago, I was met with an uncomfortable situation that A LOT OF WOMEN (and men) deal with. A client in the workplace made an uncalled-for remark -  about my physical appearance. It came out of nowhere and left me feeling fairly annoyed. Later when I vented to a friend about it, she reminded me of something important (but unfortunate) that was happening: This woman was projecting her own insecurities onto me.

In today's episode, we talk about projection, what it is, why we do it, and how to navigate it in a healthy and kind manner. Simply defined, projection is a psychological defense mechanism in which individuals attribute characteristics they find unacceptable in themselves to another person. This can come from both those very close to us and anyone we rarely interact with. And we often project our feelings onto others to rid ourselves of unwanted thoughts and feelings.

What does this mean? If you typically tend to project your thoughts and feelings onto others, your behavior relates to the unconscious transfer of your own desires or emotions to another person. Projections can create a sense of confusion. 

Below are some key takeaways to remember the next time you're in a similar situation or perhaps when you're the one doing the projecting:

1. Projections are not about you. I repeat, this isn't about you. It may seem like it is, but it really is about the unheard and unacknowledged thoughts and feelings the other person has about themselves.
2. Projection ≠ someone offering you constructive feedback about yourself. Projections are often angrily hurled as an attack, while valuable information about you is generally offered with kindness.
3. Projection is like a screen projector. It will only project the emotions and thoughts that exist within our mind and heart onto our current reality.
4. Our external world is often a reflection of what lies within us. If we lead with hate, hate is all we will see around us. If we lead with love, love is what we will seek in every moment. The world is merely our mirror. the same goes for any habits or traits we cannot stand in others, they often exist within us too.
5. How you deal with people's projections is just as important. Often we are taught to "be nice" no matter our culture or society. However, you can kindly and firmly establish a boundary and reclaim your power when in a situation like myself.
6. Attune yourself with the emotions that are within any projection made toward you or vice versa. Typically, constructive criticism is full of respect, kindness, and rationality. This means they have a contained emotion. Harsh criticism often is indicative of an unhealthy emotional overflow of emotions that have been repressed. And criticism is often done from a place of ego.
7. Remember, constructive criticism is based on understanding and builds bridges, destructive criticism is based on misconceptions and raises walls.
8. Calmness is your secret weapon when dealing with projections and criticism. It's hard, I know, but it's best not to give these energy vampires any energetic currency at all.

We are back this week with an incredible episode for you where we continue the discussion around mental health. Meet Dr. Neelima Kunam MD, a Board Certified psychiatrist based here in Southern California. She is a mom, wife, and physician. Her own struggles with creating time for herself care led her to use her medical knowledge, psychiatric knowledge, and understanding of the mind-body connection to develop quick daily practices to better wellness. ⁠

Here are a few highlights from our episode:⁠

⚡️Postpartum mood disorders - what they are, how long after giving birth can they occur/dispelling myths around this, etc.⁠

⚡️How can mothers cope with raising kids during the pandemic - especially if they have limited access to Mental Health Resources.⁠

⚡️How to support the spouse, child, family member, or friend dealing with Mental Health challenges⁠

⚡️Stressors--positive or negative- still tax your mental and emotional health. ⁠

⚡️Mental health doesn't discriminate. Our mental and emotional health is just as important as our physical health, if not more. ⁠

⚡️Mental health can present itself in many different ways. One of the best things you can do for anyone navigating mental health challenges is to hold space for them, witness their experience, and let them know you are there for them. ⁠

⚡️Mental health challenges aren't detected until it's too late in some cases, which is why having an open conversation about it with love, kindness, and support can help banish the stigma around reaching out for help and support. ⁠

Hello and Happy Wednesday! This week marks the first episode for the month of May, which is also Mental Health Awareness Month. This month and in the months to come, I'll be sharing with you solo and guest episodes that focus on our emotional, psychological, and social well-being. Today's episode is a conversation I had with my good friend, Roshni Patel of Beti Grew Up on her podcast titled, "Is It Worth It? The Self Worth Podcast." 

I've gotten to know Roshni over the past year after we were both in our mutual friend and mentor, Tania's Museworthy Immersion mastermind last year. Roshni, like myself, is a fellow projector in human design and also one of the guest coaches in my group program, Radiate From Within. So after you listen to our chat on self-worth, body image, and health, if you'd like to register for lifetime access to her masterclass within the program that touches on deconstructing limiting beliefs at an investment of $44, send me a DM on ig @_healthhasnofinishline to get signed up! 

If you are sensitive to topics about body image or weight in general, I totally understand if you want to skip this episode, but otherwise, I am so excited for you to get a peek into our conversation. 

Key takeaways from today's episode:

Health has no finish line because it's an ongoing journey and evolution. It's not restricted to one season of life. It's never a quick fix. 

Healthy eating isn't all about bland salads, steamed veggies, and boiled chicken. Infuse some flavor, herbs, spices into your food. They're good for your immune system and satiate your hunger while developing your palate.  

You shouldn't have to change your body and sacrifice your tastebuds, your health -- emotionally, mentally, physically, and your overall wellbeing so that others can find you attractive or healthy. You give away your power to others - people, media, and other fads. 

Social media over the past few years has begun to shift from curated, perfect, flawless to embracing all of who we are -- rolls, curves, dimples, wrinkles, freckles, scars, everything! 

It might feel easy to get wrapped up in those little squares and get caught up in comparison, but know that behind those pictures is an actual human being who likely battles some of the same insecurities and fears as yourself.  

When you do realize your self-worth, and appreciate and love yourself, you will come to realize all those times when it was tied to something superficial or it was being manipulated or controlled by someone else. 

When you do decide to start your health and fitness journey, make sure you do it for yourself first. We often live our whole lives catering to everyone else's expectations of us. We people-please till it burns us out, we end up in toxic relationships - romantic or familial, because our self-worth is inherently linked to our desire for validation and acceptance from others. It's time to take back our power and start doing more things for ourselves because WE desire them.

We are all human. Our bodies are always here to work with us and support us. We need to work with our bodies to understand the changes we go through physically, emotionally, hormonally, mentally. 

There you have it, self-love and self-worth are at the core of any form of healing, fitness, wellness lifestyle change, mindset shift, and more. You are so worthy of your own love, respect, and celebrations -- celebrate yourself proudly. Revel in what makes you who you are and don't ever let anyone else tell you otherwise!

To connect with Roshni and learn more about working with her, or to tune into more goodness on her podcast, go follow her on the below platforms!

This week we are talking about the C word... you guessed it, cancer and its impact on our lives and the lives of our loved ones. 

Monica Brooks was 37 when she was thrust into a role she had never anticipated: That of a cancer patient. Monica began navigating life with cancer by methodically collecting information, analyzing research and recording her own experiences, with the intent of empowering others who are fighting the same battle. Though having cancer had a permanent and profound effect on her, Monica knows that the experience also bestowed gifts, and she hopes to share those gifts with others.

Some key takeaways from today's episode:

1. Cancer affects not only you but your loved ones too. It changes each of you. 

2. Self-awareness is crucial to you navigating your journey with cancer -- your own or with a loved one. Emotional, mental, physical support for yourself and your loved ones goes a long way.

3. Empower yourself, for yourself, to be a thriver, not just a survivor, because you are so much more than your diagnosis.

4. Your body is always speaking to you, giving you signs and symptoms, tune into it. 

5. Be compassionate with yourself and your loved ones. Children are the best ones to learn this from -- they see you for who you are. Your essence, your energy. See yourself through their eyes. 

Life-changing health diagnoses can be challenging to navigate, but know that you are never alone. Allow yourself to lean into the community you have around you. Give yourself grace as you navigate these waters. Do what feels empowering for you to do - in your health, your nutrition, your lifestyle. What matters most is how it makes you feel. Remember, you are and always will be more than your diagnosis. 

Welcome back, friends, to part 2 of Why We Binge. Last week I discussed the types of binges and how to get to the root of them. Today I'm going to talk about dealing with specific situations that can trigger our binges. 

Scenario 1: Nighttime overeating—a very common problem. The most important thing to do is to identify the cause. Which of the following might apply to you? Now, the most common cause of nighttime overeating is over restricting during the day. You know those unrealistic 500 calories per-day diets? This one is pretty self-explanatory. Our bodies need the energy that comes from food. And a restrictive diet only leads to extreme hunger and overeating later in the day. 

Scenario 2: Binge eating after our workday. Picture this, you pack a lunch, but your day was so busy with nonstop meetings and deliverables, you either scarf your lunch mindlessly or don’t eat at all and before you know it, you’re hungry and cranky. No matter what your work situation looks like—work from home or still commuting— you reach for the first thing you find in your kitchen or you’re ordering Ubereats. Most people who complain of overeating after work typically tend to stop at fast food establishments on their way home and binge eat in their cars. There’s a solution to this. Have snacks that are loaded with protein. For example, a handful of unsalted nuts, string cheese, and fruit, or avocado with toast and veggies or meat or a protein shake/smoothie/bar. Keep it in your lunch bag or at your workstation.

Scenario 3: Bingeing on sweets and all the sugary foods. When we create rules and restrictions around food, that voice in our head, also known as the reptilian brain tries to find loopholes to go for the path of least resistance or do what is comfortable. To get around this, create your own inclusive definition of what you consider sweets or sugary foods. Make a guideline for yourself about when and what you will eat. This approach puts you in charge of when you enjoy sweets and prevents those binges. 

Scenario 4: Binge-eating when stressed -- a common and vicious cycle many of us succumb to when the going gets tough. We binge eat. And after we binge, we feel bloated, our stomach hurts. And we feel all sorts of emotions, including stress. And guess what happens when we feel stressed out? That's right, we start bingeing all over again, hence continuing the vicious cycle. Short-term sugar-laden binges give you a dopamine high that last an hour, followed by an energy crash and anxious feelings about the binge. And bingeing on high sodium foods can have serious effects on your health, even if you don't have hypertension. Remember, most people don't binge on whole, natural foods because our bodies feel satiated in every way when we nourish ourselves with wholesome nutrients; instead, we typically binge on foods that are not whole or natural. And many packaged foods are loaded with sugar, oil, salt, and something called excitotoxins. A few examples of this are aspartame and MSG—these excitotoxins cause your brain cells to become overexcited and fire uncontrollably. Does that sound familiar? Yes, you are getting high with these foods when you overeat them.

There you have it, the root causes of why we binge and how to navigate these moments. You are human, give yourself grace, and do your best to choose mindfully—for your health and wellness. Now that you have this information in hand, you can take a moment to pause when facing another binge. Find what works for you. Remember, the goal is not perfection. It's all about creating that foundation you can rely on when you do experience stress and life changes. 

Over the past several years, you've probably noticed that this vitamin has been mentioned on new sites, blogs, and all over social media. And more recently, this particular vitamin has been linked to a reduced risk of infection and death from COVID-19 and influenza. 

And if you've guessed that I'm talking about vitamin D, you are correct. 

Now vitamin D is a fat-soluble vitamin that is not present in many foods. It promotes our body's ability to absorb calcium and is vital for bone growth. Vitamin D is also responsible for cell growth, neuromuscular and immune function, as well as reducing inflammation. So you might be thinking, doesn't our body naturally make it? Or doesn't sun exposure trigger the synthesis of vitamin D in our skin? Well, it’s a bit of both, but many factors determine just how much is being produced in our skin. 

The melanin content of our skin and wearing sunscreen hinders adequate production of vitamin D because sunscreen blocks UVB rays which are responsible for initiating the vitamin D synthesis in our skin. Now when you apply sunscreen with an SPF of at least 15 it decreases the amount of vitamin D made in the body by about 99%. Not to mention the season we're in, what time of day it is, and how close to the equator we live equally play a role in our exposure to natural sunlight.

In the last year, we have ventured outdoors far less than we are accustomed to, thanks to stay-at-home orders, and the few times we do head outdoors, our faces are covered with a mask. None of which helps with the natural production of vitamin D and how we absorb it. Not to mention that many of us are deficient in vitamin D given the lifestyle, nutrition, and lack of movement that may continue on like a vicious cycle.  Some not-so-obvious signs of vitamin D deficiency include mood changes, bone density loss, muscle cramps or weakness, bone and joint pain especially in your back, and fatigue. Energy production and management, hormone health, immunity, gut health, joint health, and more rely on this super vitamin for optimal function every single day.

Below are some ways how we can up the ante on our daily intake of vitamin D, you ready?

1. Consume foods rich in vitamin D. According to the National Institutes of Health, foods rich in vitamin D include cod liver oil, wild-caught or canned mackerel, wild-caught salmon, tuna, sardines, mushrooms, beef liver, egg yolk, and Swiss cheese are the best sources of vitamin D. Not to mention the many vitamin D fortified beverages, cereals, and yogurts on the market. 

2. Look for supplements with bioavailable micro-and-macro nutrients. The vitamin D quotient should be greater than or equal to about 1000 IU. If you’re taking D-drops, you want to do 6-10 drops each day (each drop = 1000 IU). If you are wondering what are the optimum levels of vitamin D that you should be consuming, I recommend having your vitamin D levels tested with your local physician or practitioner.

3. Get outdoors. Invest in infrared red-light therapy (Joov, Blublox have some really accessible devices that you can use from the comfort of your home). Even if it’s 30 minutes on your front porch, balcony, or a walk by yourself or with people in your immediate bubble, any amount of outdoor time helps you feel refreshed and rejuvenated while helping your skin absorb its own ideal levels of natural vitamin D.

Over the past year, there's been a lot of talk about maintaining our immune system amidst the pandemic. With the constant barrage of information, you might be wondering, “What exactly do I do to make sure I have a strong immune system?”

Today’s episode will help you understand a little bit about how our immune system works and what you can do to supercharge your immunity.

it’s crucial for us to know and understand how this works so that we can better protect ourselves and take care of our health year-round. So how does one boost their immunity? I’m going to share a few easy ways that you can implement into your lifestyle right away:

Nutrition. Quality nutrition will often help you stay fit as a fiddle alongside other lifestyle choices. If you’re vegetarian, consuming good quality vegetarian protein, colorful veggies and fruits, and healthy fats is a great place to start.

Consume healthy fats such as omega three-and-six fatty acids often found in foods such as grass-fed butter, ghee, coconut oil, chia seeds, avocado, salmon to name a few.

Eat fewer processed foods and fats like corn and soybean oil. 

Eat a variety of plant-based foods and if this suits your particular eating style, fatty fish and wild game. 

Supplement your diet with multivitamins, mineral supplements, marine-based collagen, algae oil, fish or krill oil or chia seeds, and walnuts. One of my favorites: Garden of Life Prenatal Vitamins.

Avoid added sugars and high glycemic foods. Overconsumption of these foods may reduce blood cell function and promote inflammation. 

This week on the podcast, we are back with another quickie that will make sure you are nourished throughout your day! Today's episode talks about all things portion control, caloric intake, and of course the most intuitive and natural way to ensure you are eating proportionately with your body type and activity levels. 

In fact, the number of times I've heard... "portion-control" "just eat that one extra slice... it's person x's birthday" and more... I'd likely be a millionaire by now.⁠ ⁠Here's the thing, portion sizes vary from person to person, and also by the nutritional value of the meal and its ingredients.⁠ ⁠

So the next time you find yourself guilt-tripping yourself about calorie counts and portion control... remember, your body needs fuel and nourishment without any restrictions, and what better way to do that than by being in tune with it?

Here are some key takeaways from today's episode:⁠ ⁠ 

1. Calorie counts are rarely 100% accurate...food manufacturers can even under-report calories by 20% and pass inspection by the FDA.⁠ ⁠

2. Stay flexible - and really tap into HOW food feels.⁠ ⁠

3. The ultimate goal is to do what feels right for you, for your body, for your health.⁠ ⁠⁠ Healthy living doesn't have to feel restrictive. In fact, it can feel freeing, fun, and nourishing as long as you're willing to understand your body and work with it.⁠

When it comes to health and nutrition, we can find ourselves inundated with all sorts of information. “Is fat-free really better for me?” “Should I be eating more protein?” and “What's the deal with carbs - are they a friend or a frenemy?”

Often, much of what we read or come across can be conflicting, and in some cases, highly untrue. With all the information overload, it can feel overwhelming to plan meals and live an overall healthier lifestyle. Today’s episode sets the record straight and dispels all the myths we hear about nutrition… so wherever you are, whatever you’re doing, take a moment and listen in. You’ll be so glad you did!

Myth #1: Stay away from saturated fat.

Truth: Our bodies need fat. They give us energy, support cell growth, keep us warm, and helps us absorb vital nutrients. Consume healthy fats like avocado, nut butter, and olive oil. Unpopular opinion: Saturated fat is actually okay. Keep in mind that how it’s prepared makes a big difference. For example, paneer (cottage cheese), which is a fresh cheese made by curdling milk, using an acidic food ingredient like lemon juice is often fried, which is not exactly its healthiest form. But raw paneer in moderation gets a green light.

Myth #2: Don't eat that apple after 7pm. 

Truth: Any food consumed in the evening without giving your body enough time to digest it will result in stressing your digestive system. Also, it disrupts the body’s natural circadian rhythm. So eat if you must, but make sure you eat consistently throughout your day and don’t consume anything two hours before bed.

Myth #3: Vegetarians don’t get enough protein.

Truth: It is completely possible to get your daily intake of protein and nutrients on a fully vegetarian diet. Use organic soy/tofu/tempeh, legumes, lentils, beans to amp up your protein intake.

Myth#4: You must drink milk to produce breast milk.

Truth: A woman’s body produces breast milk on its own (the exception being multifactorial situations such as hormone fluctuations and stress). Instead, focus on giving your body ample nutrients so it can combat the effects of lifestyle and environmental stress. And yes, get plenty of rest too!

Myth#5: Fresh juice is healthy and more nutritious.

Truth: Fresh juice is still loaded with sugar (even if it’s natural sugars). You’re better off eating a whole apple, orange, or whatever else it is from the fruit and veggie kingdom that your body craves. This way your body gets wholesome nutrition: fiber, vitamins, and a healthy dose of natural sugar.

This week is all about simple strategies to use as we continue to live, work and play during a global pandemic.

Mentioned in this episode:

WSJ video on ergonomic positioning:

With the onslaught of social media, talking to our kids about what a healthy body looks and feels like is so important.  Listen in as we give you simple ways we can talk about healthy foods and healthy body image to our children.  

Episode Resources

We are over one year into the COVID pandemic, and so many of us - including myself - are dealing with Emotional Exhaustion and Fatigue. In this week's episode, I break down the different ways we can reconnect with ourselves, nourish our bodies, and start to heal from the exhaustion.

Mentioned in the episode:

This week we are talking all about Body Image, Infertility, PCOS and Gastric Sleeve Surgery with Chiara Fritzler.  

Chiara is a 40-something single mom of a dynamo toddler who is feisty, loving, and hilarious - just like her mom. Having navigated various medical diagnoses, weight issues, anxiety, depression, job loss, and infertility, she has found her passion in writing and sharing her experiences to support a dialogue around subjects that aren't talked about enough. Chiara created a blog called "All of your Baggage should be Carry On - Stop Feeling Sorry for Yourself and Find your Joy", where she explores how to honor your life experiences but not allow them to define you, and how to refuse to give in to the pity of "why me?" and instead focus on "what am I meant to do with the place I'm in?". She also created an eBook and accompanying workbook (it's free!) on how to support those going through tough times, and it has helped many who struggle with finding the "right thing to say". 

She is a contributor to Mama Brain Magazine and The Great Canadian Woman's blog, is currently co-authoring two books that will be released in 2021, and is also a consultant. Her unhealthy obsession with Hawkins Cheezies and gummy coke bottles is tempered with wanting to set a healthy-balance example for her daughter (no food is labelled "bad", but more nutrient-rich options are always on the plate). She has an intense love of playing soccer and high-intensity exercise, which is also then tempered with her love of wine.

Here is the continuation of last weeks amazing episode with Erin Tillman.

We have an open dialogue about how White People and Non-Black POC can support our Black Partners, Friends, and Co-Workers. Erin also offers up her expertise on the topics of Consent, Performative Allyism, How to Apologize, and Taking Ownership.

The conversation was too important to stop the flow so I hope you stay tuned in the new year for Part 2 of our conversation.

Erin is an Inclusive Sex Educator, Dating & Consent Empowerment Coach, Author, Speaker, and TV/Radio/Podcast Host based in Los Angeles, California.

In our last episode of the year, I had the honor of having Erin Tillman, aka The Dating Advice Girl, share her voice and experiences as a Black Woman. 

We have an open dialogue about how White People and Non-Black POC can support our Black Partners, Friends, and Co-Workers. Erin also offers up her expertise on the topics of Consent, Performative Allyism, How to Apologize, and Taking Ownership. 

The conversation was too important to stop the flow so I hope you stay tuned in the new year for Part 2 of our conversation. 

Erin is an Inclusive Sex Educator, Dating & Consent Empowerment Coach, Author, Speaker, and TV/Radio/Podcast Host based in Los Angeles, California. 

This week is all about REAL self-care.  Not just the fluffy stuff - real talk about real stuff.  We chatted with Jen O'Hare of The Love Me Free Movement.  

Jen is a loving wife, a busy mom to 3 kids and a full-time career professional.  She shares her story of PostPartum Mood Disorder, and how looking inward and realigning her life with her values and practicing real self-care helped her reshape her identity.

Jen is the founder of an amazing movement called Love Me Free, that includes amazing quarterly subscription boxes along with a private support community with mentors and experts to support you in your self-care journey.

This week's episode we had the pleasure of speaking with Dr. Zarya Rubin, MD.  

Dr. Rubin is a Harvard-educated physician, an Integrative Health & Wellness coach, and a formerly stressed-out mom.

"I’m passionate about helping smart women struggling with chronic health issues, stress, anxiety, and exhaustion take a deep breath, regain calm, take back control, and become energized and stress-proof! Why did I choose to do this work? Because I've been there..."  Dr. Rubin

We touched on some big topics like:

•  "Adrenal Fatigue" - fact or fiction? 
• Real talk about supplements
• Functional Medicine
• Exploring the root issues to stress and fatigue
• How clean products and eating real food impact our well-being.

A conversation with Divya Gill - Broadcast Journalist and Mental Health Blogger. 

In this episode we talk about:

- growing up in a South Asian family and having conversations around Mental Health

- The connection between Nutrition, Anxiety, and Depression.

- Taking big leaps to pursue your dreams

- And so much more!

This week we are talking about some real life issues faced by so many of us -  Intergenerational Trauma and teaching our kids about Anti-racism.