2025 has just started, and many of us have hopes and dreams for this year. I was pretty sick over New Year’s, and it made me think about how without HEALTH, we have nothing. Just like a plant, or a healthy habit, we need to cultivate our mental and physical health a little bit at a time to watch our health grow and flourish. Consistency is important as well as not giving up—everyone will have challenges, it’s just figuring out how to best overcome them. One of my hopes for this year includes reading more from different types of fiction and nonfiction. Unfortunately, I don’t have a lot of time to sit down and read, so I may try to listen to audiobooks on my commute! I want to be more patient with my family. I also would like to try some different exercise classes, and perhaps go back to pick up my music journey that I left in high school. Self development and self-care is so important and we all should do more of it in 2025.

What kinds of things do YOU want to focus on for yourself or your family this year? Please let me know by replying to this email!

OK— it’s January 2025 and you want to add more plant based/plant forward eating to your repetoire. Where do you start? Here are some awesome blogs/creators with amazing tips/recipes:

Vegan Richa

Plant You

Cookie and Kate: What to Cook This January

Cookie and Kate: Healthy Vegetarian/Plant Based Soups

Chef AJ Recipes: SOS Free (Salt, Oil, Sugar)

Take 5 minutes to do this simple grounding activity, preferably on an outdoor walk if you can!

• Notice 5 things you can see

• Notice 4 things you can touch/feel

• Notice 3 things you can hear

• Notice 2 things you can smell

• Notice 1 thing you can taste (maybe it’s a mint when you get home!)

February 20th at 730pm Eastern!

Cardiovascular disease is the leading cause of death in the United States and around the world. Eating habits and other lifestyle factors play a key role in determining the risk of heart disease. Pioneering studies by Dean Ornish, MD, Caldwell Esselstyn Jr., MD, and others have shown a low-fat, plant-based diet, combined with regular exercise and a healthful overall lifestyle, can prevent, delay, and even reverse heart disease and other cardiovascular events. A plant-based diet can also help improve several risk factors for heart disease:

• High Blood Pressure

• High Cholesterol

• Atherosclerosis (Hardening of the Arteries)

• Inflammation

You will learn strategies for improving your heart health, as well as that of your family and friends. This class features a science-based background video, a discussion, and the opportunity to view a cooking demonstration. Recipes include Lemon Berry Pancakes; Irresistible White Bean Dip; and Sesame Quinoa Salad. There will be ample time for questions and answers. You will leave this class with a clear understanding of how food is medicine!

Once registered, you will receive a ZOOM link and handouts a day or two before the class begins.

INVESTMENT: $15

VALUE: PRICELESS

Classes On-Demand!

**Healthy Habits — useful for ANYONE - individuals or families!

What You Will Learn:

• The science of habit formation

• The power of habit stacking

• Ideas to build healthy habits and extinguish unhealthy habits

• Practical tips on developing healthy habits for families and individuals such as healthy eating, physical activity, mindfulness, sleep and more!

Participant Feedback:

“Easy to understand material. Very practical and helped with my kids and me too!”

“Great examples of how to develop healthy habits across many areas.”

**The Power of Lifestyle Change in Endometriosis: An Introduction

What You Will Learn:

• What is endometriosis?

• What are the risk factors for endometriosis?

• How is it diagnosed and treated?

• Can what you eat (or don't eat) impact endometriosis?

• What about other lifestyle changes?

Participant Feedback:

“Great overview and information that I couldn’t find anywhere else all in one place.”

“This class really inspired me that there is something I can do other than medications to help my pain.”

Interested in on-demand classes? Please find out more HERE!

Of course, please let me know if there are specific topics about which you’d like to learn more!

Have ideas for future topics for the newsletter or classes?

Want to work with me or have me present a class to your group?

I can work one-on-one with clients online only in the Maryland and Washington, DC areas of the United States. I also host group education events as well as on-demand courses that are open to everyone, regardless of location!

Would love to hear from you! Just hit REPLY!

Yours in health,
Dr. Asha

Through Diya Lifestyle & Wellness, Dr. Asha works as a health coach, educator and cooking instructor. She does NOT see patients in this role as a primary care physician. One-on-one health and wellness coaching is only available to clients located in Maryland and Washington, D.C. U.S.A. Group services are available to all regardless of location.

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