The year-end festivities are just around the corner, indicating the increase of delicious, warm, fatty foods to beat the cold and rejoice with family. How does one strike a balance between mindful eating and enjoying the Christmas and New Year jolly? A conversation with Manvi Lohia, a registered dietician and experienced chef, provides some insights on this subject.
Experience and journey
Manvi is the Head of Holistic Health at Ekaanta and oversees both the wellness and F&B divisions. With a background as a chef at Gaggan and Walt Disney World, she brings a unique culinary perspective to creating healthy yet delicious recipes. Her approach typically encompasses diet, exercise, mental well-being, lifestyle choices, and retreat development. She also provides tailored nutrition plans for gut health, oncology, cardiac, and endocrine diseases, alongside wellness coaching and educational seminars. Ekaanta was born from a vision to offer a personalised, holistic approach to health and wellness, merging modern nutritional science with traditional practices. The inspiration came from a desire to provide more preventive and individualised health solutions. After working abroad for 10 years, Manvi returned to India to continue contributing to the wellness sector. She was met with a number of challenges- “These included establishing credibility, building a client base, and staying updated with the latest research. I had to reacquaint myself with the patient-provider consultations, disease types, and approaches specific to the region.” “To overcome these hurdles”, she continues, “I engaged in reviewing informative content, networking, and continuously educating myself and my patients about health trends and scientific advancements.”
Health during Holidays
Manvi talks about the importance of maintaining health during the holidays, a time often marked by overindulgence, stress, and disrupted routines- “The abundance of rich foods can lead to excessive intake of calories, fats, and sugars, disrupting nutritional balance and leading to health setbacks. Many people experience weight gain during this time due to increased eating and decreased physical activity. Furthermore, the holidays can amplify stress, anxiety, and depression, making mental health a significant concern. For those with chronic conditions like diabetes or heart disease, holiday indulgences can pose substantial health risks.” To navigate these challenges, mindful eating is paramount. “Practicing portion control, balancing your plate with vegetables, fruits, lean proteins, and whole grains, and listening to your hunger cues can help maintain nutritional balance. Staying active is also crucial; incorporate daily physical activities, plan active outings, and engage in fun exercises. Proper hydration is important, especially if consuming alcohol or salty foods, so keep hydrated with water or herbal teas. Limiting alcohol intake and opting for lower-calorie options can also mitigate some health risks”, the dietician suggests.
Stress management during the holidays is vital. Manvi also emphasises on prioritising relaxation through self-care activities, and seeking support when needed to maintain mental and emotional well-being. “Making healthy substitutions in traditional recipes can also contribute to better health outcomes without forgoing enjoyment. Use healthier ingredients like whole grain flours, natural sweeteners, or lean meats, and choose cooking methods like baking or grilling over frying”, she adds. “Lastly, planning ahead can make a significant difference. Have a healthy snack before attending events to avoid overeating, and consider bringing a healthy dish to gatherings to ensure there’s a nutritious option available. By implementing these strategies, individuals can enjoy the holiday festivities while still looking after their health and well-being. The goal is to guide individuals to make informed choices that contribute to a healthy and joyous holiday season”, Manvi informs.
Rescuing new year resolutions
Aligning health goals with New Year resolutions is a meaningful practice for many, serving as a catalyst for positive change and self-improvement. As the new year rolls in, it offers a symbolic fresh start, prompting individuals to reflect on past habits and set intentions for future well-being. Elaborating on this commitment, Manvi says, “The key to successfully integrating health goals into New Year resolutions lies in being reflective, specific, and realistic. Goals should be clear and achievable, such as increasing physical activity to a certain level or incorporating more nutritious foods into the diet, rather than vague ambitions like ‘getting healthy.’ Employing the SMART criteria—making resolutions specific, measurable, achievable, relevant, and time-bound—can significantly increase the likelihood of success. Adopting incremental changes rather than overhauling lifestyle overnight allows for more sustainable integration into daily life, reducing the risk of burnout or frustration.”
The Ekkanta Holistic Head also exerts that it is crucial to have mechanisms for accountability and support, whether through friends, family, or community groups, which can provide motivation and encouragement. Tracking progress through journals or apps helps maintain focus and allows for celebrating small victories, keeping motivation high. Equally important is adopting a flexible and resilient mindset; understanding that setbacks are part of the journey and being prepared to adjust goals as needed is vital for long-term success. “Ultimately, aligning health goals with New Year resolutions is about more than just annual ambitions; it’s about initiating enduring lifestyle changes that enhance overall well-being, understanding that health is a continuous, multifaceted journey requiring ongoing commitment and adaptation. Through thoughtful planning, support, and adaptability, individuals can make meaningful health improvements, turning resolutions into lasting habits”, she says.
Manvi looks forward to grow in the wellness and clinical nutrition sector by expanding her services in the coming years. Moreover, she plans to “incorporate new and upcoming research, publish educational content on nutrition that is evidence based and perhaps develop interesting wellness products focused on nutrition and overall health.” Along with that, she would also like to focus on community-building initiatives, collaborations, and continuing education to remain at the forefront of the wellness industry.
