Surekha Sadana

Surekha Sadana Award-winning Women’s Health Coach for women 40+. Specialising in gut health, energy, weight resistance & menopause. Functional Medicine + Ayurveda approach.

Trusted by 900+ clients for lasting results. DM to transform your health.

05/02/2026

Sleep

Second inning of life🫶
3-SLEEP

WHERE HEALING BEGINS
BUT WHY SLEEP?
I often explain sleep like this.
Think of your body as a busy city
☀️During the day, everything is active—work, movement, digestion, thinking, and stress.

🌙 At night, when the city becomes quiet, the night-shift crew comes out.
⭐️Roads are repaired
⭐️Waste is cleared
⭐️Systems are restored

Our body works the same way.
Sleeping between 10 PM - 6 AM aligns with the body’s natural rhythm.
This is when the deepest repair occurs—
Hormones reset
The nervous system calms
The brain clears waste
Tissues heal, and energy is restored.
It’s not about forcing sleep. It’s about supporting the body to do what it already knows how to do.

HOW?
Start with rhythm and routine—
An earlier, lighter dinner (around 6–6:30 PM when possible)
A gentle walk after dinner
Screens off by 9 PM (nonnegotiable)
Dim lights and a calm evening environment
Then create a soothing bedtime ritual—
Silence, breathwork, gratitude, or prayer
An eye mask and a dark, quiet room (VERY IMPORTANT!)

I HAVE TRIED MOST OF IT, BUT CAN’T SLEEP!
If sleep still feels light or disrupted, gentle support can help—
always starting slow and one at a time
Supportive options I’ve personally used and often see help:
⭐️Chamomile tea gently calms the mind and nervous system
⭐️ Epsom salt—relaxes muscles and releases physical tension
⭐️Magnesium glycinate—supports the nervous system, calm and deeper sleep
⭐️Glycine (powdered)—helps quiet the brain and improve sleep depth
⭐️L-theanine—calms mental overactivity and reduces bedtime anxiety

These are not meant to force sleep but to REMOVE BARRIERS so the body can rest naturally.
STILL STRUGGLING?
Some people may benefit from melatonin support, which should always be discussed with a doctor or qualified practitioner and tailored to individual health needs.
If you’re still unsure or struggling with sleep, please feel free to reach out/DM me.
We’ll review it together and identify what your body needs. 🤍

✨ Night is when the body repairs and restores. GOOD NIGHT!

13/01/2026

—

Calmness

Second inning of life🫶
2-CALM MIND
Fitness strengthens the body.
A calm mind supports how we live.
A calm mind is important at every stage of life. But in the second inning of life, it becomes essential.
As responsibilities grow, life experiences deepen, and for women, hormonal shifts after menopause occur, the nervous system often stays in a constant stress mode.
This doesn’t always show up loudly. Sometimes it shows up
⭐️ Overthinking and fear of the unknown
⭐️Emotional sensitivity
⭐️Poor sleep
⭐️Mental fatigue
⭐️Feeling anxious, restless, or “on edge.”
Our body is very wise. ♥️
It works with two modes
⛔️ Stress mode
💚Calm mode.
When we are always rushing or worrying, the body stays stuck in stress mode.

🧘‍♂️A calm mind doesn’t mean life has no stress—it means knowing how to switch back to calm mode.
This is where the vagus nerve and parasympathetic system play a role—supporting rest, repair, emotional balance, and healing.

A SIMPLE PRACTICE TO SWITCH TO CALM MODE

When you feel anxious or overwhelmed:
⭐️ Gently close your mouth
⭐️ Inhale slowly through the nose, letting the belly expand.
⭐️Now gently start contracting the belly and watch the breath going up and out through the nostrils
⭐️Exhale slowly, a little longer than the inhale
⭐️Repeat this 2–3 times.

Even during the day—at work or on the move—this simple breath can help the body settle quickly.
Other gentle practices help too: • Slow breathing • Sitting in silence • Yoga and pranayama • Humming or singing
Just like we train the body, we must train the mind too. 💪
✨ A calm mind doesn’t change life—it changes how we experience it.

If your mind feels constantly busy or restless, you’re not alone 🤗.
Feel free to share what you’re struggling with —sometimes awareness is the first step toward calm. ♥️

08/01/2026

Fitness

Second inning of life🫶
I’m 55, and about to turn 56 in a couple of months, and I genuinely believe this phase is the second inning of life.
For many of us, children are grownups, responsibilities are shifted, and as women, we move through menopause.
Our hormones change, metabolism slows, muscle mass decreases, and joints can start to feel stiff.
This is exactly why fitness becomes more important — not less.
⭐️Strength training helps maintain muscle and bone health.
⭐️Stretching and yoga keep the body mobile and joints moving.
⭐️Regular movement supports metabolism, energy, mood, and confidence.
And one mindset shift I strongly believe in at this stage:
💰Invest in movement before you invest in medicine.
Spending time and money on expert TRAINERS, YOGA teachers, and MOVEMENT practices is not a luxury; it’s preventive care.
♥️When we invest in training, we reduce the chances of needing frequent medical visits later.
We build strength, balance, and resilience — physically and mentally.

This second inning is not about slowing down.
It’s about supporting the body wisely, staying active, and choosing habits that protect our future health.
Fitness at this stage is not about looks.
It’s about independence, vitality, and experiencing life fully and confidently.
✨ Move your body. Stretch your body.
And you’ll keep your life — and your health — moving too.

What movement keeps you feeling strong at this stage of life?

15/12/2025

Recipe🔻

Calcium-Rich Ragi Millet Ladoo (balls)
These Ragi Millet Ladoo are rich in calcium, iron, fiber, and healthy fats, making them excellent for bone strength, energy, and overall well-being for all age groups.
Great to pack for travelling, as it keeps you full for 3-4 hrs
Children & teens: Bone growth & development (ideal for lunch pack)
Adults: Energy & metabolic support (tea time snack/office lunch pack)
Elderly: Bone strength & easy digestion

⭐️Best Time to Consume

Morning/mid-morning or evening snack/post-workout
Never eat them after a meal, as they are pretty filling and might disturb your gut.

⭐️Yield

Approx 15 ladoo

Ingredients

4 tbsp sprouted ragi flour (or regular ragi flour)
1.5 tbsp sunflower seeds
1.5 tbsp pumpkin seeds
1 tbsp almonds
1 cup desiccated coconut
6-7 Medjool dates (adjust according to preferred sweetness)
A pinch of salt
¼ tsp cardamom powder
⭐️Method
1. Heat a pan over a low flame,dry-roast the sunflower, pumpkin seeds & almonds separately until aromatic. keep aside
2. Dry roast the ragi flour on low heat until a nutty aroma develops
3. While the pan is still warm (with the heat off), add the deseeded dates, gently warm them for a few seconds (softens them, to make them juicy)
4. Blend the desiccated coconut until it becomes a liquid-like texture, smooth coconut butter
5. Grind the roasted seeds into a powder. Keep the almonds coarsely ground
6. In a bowl, mix everything
7. Add the warmed dates and coconut butter. Mix well.
8. Shape the mixture into small balls using your hands with love
Adjust dates and coconut butter as needed for sweetness and binding.

⭐️Approximate Nutritional Value

Calories: ~70–80 kcal per ball
(yielding approximately 15 ladoo balls)

⭐️Portion Guidance

Children: 1 ball per serving
Adults: 1–2 balls per serving
Elderly: 1 ball, preferably earlier in the day
Because these ladoos are nutrient-dense and filling, even one ball provides sustained energy and mineral support.

⭐️Storage

Once completely cool, store in a dry, airtight glass/steel container.
They stay fresh for more than a week at room temperature, but FRESH tastes best!

12/12/2025

Recipe🔻

One-Pot Mung Bean & Foxtail Millet Khichdi
A nourishing, balanced lunch/early dinner
(A simple, comforting meal I truly enjoy)
Calories (entire pot): ~750–850 kcal
Serves: 2 adults (~375–425 kcal per serving)

⭐️Ingredients

Grains & Legumes
½ cup whole green mung beans, soaked overnight/5–7 hrs
½ cup foxtail millet, soaked overnight/5–7 hrs
♥️Rotate lentils or millets( or add rice) based on availability and use seasonal vegetables. This nourishing one-pot meal can be enjoyed daily, packed for lunch, and is suitable for all age groups.
Vegetables
¼ cup carrot, finely chopped into small cubes
¼ cup green peas, fresh/frozen
¼ cup green French beans, finely chopped
1 onion, finely chopped
1 tomato fine chopped + 1 blended tomato
Spices & herbs
1–2 tsp ghee/oil (you can make it with zero oil too)
1/2 tsp cumin seeds
1 tsp fresh ginger, finely chopped or grated
1 green chilli, finely chopped (optional)
½ tsp turmeric powder
½–1 tsp cayenne pepper (to taste)
1 tsp cumin seed powder
Salt to taste
Others
3½ cups water
Fresh chopped coriander leaves for garnish
⭐️Method
Heat ghee/oil in a pressure cooker. Add cumin seeds and allow them to splutter.
Add ginger, sauté briefly until aromatic.
Add the chopped onion and cook until lightly golden.
Add chopped or blended tomato (and green chilli, if using). Mix well, and cook for 2–3 minutes until slightly thickened.
Add carrot, peas, and French beans. Mix and sauté for another 2–3 minutes.
Add salt, turmeric, cayenne pepper, and cumin powder. Mix well.
Add soaked and washed mung beans and foxtail millet. Stir to combine.
Pour in water, mix well, close the lid, and pressure cook for 2–3 whistles.
Allow pressure to release naturally. Garnish with fresh coriander and serve warm.

⭐️Serving Suggestions

Serve with coconut yogurt and green chutney
Can also be enjoyed alongside a light soup

♥️Benefits

Complete one-pot meal with plant protein, fiber, and complex carbohydrates
Easy to digest and gut-friendly
Supports sustained energy, blood sugar balance, and satiety
🏆This dish is simple, nourishing, and deeply satisfying, perfect for a wholesome lunch/early dinner.

03/12/2025

RECIPE🔻
Millet Probiotic Bowl
INGREDIENTS:
1/2 cup organic little millet/kodo/banyard/finger
5 cups of drinking water
1-PREPARATION OF THE MILLET
Pulse the millet 2-3 times to break it down
(It will increase surface area → better fermentation and better digestibility)

2- WASHING & SOAKING

Wash the millet 2-3 times, soak in water overnight/7-8 hours
(It reduces phytic acid and makes minerals more bioavailable)
3-COOKING IN THE SAME SOAKING WATER
(Earthen cooking pot for better bacterial growth)
Add soaking water to the cooking pot, boil it
Now add the soaked millet to the water and cook for around 20 minutes
Keep on stirring the mixture; otherwise, it might stick to the bottom of the pot
4-FERMENTATION
Once cooled, cover the pot with a muslin/linen cloth to allow air circulation while preventing dust from entering
Keep it in a warm place for about 10-12 hours.
The fermentation time can vary based on your climate (follow the same time as you set the yogurt)
P.S. Fermented millet WILL NOT smell like yogurt😄
5- PREPARING THE PROBIOTIC BOWL
2-3 tbsp of coconut yogurt
Green chutney
Finely chopped veggies—onion, tomato, mixed bell peppers, and curry patta.
Spices—Himalayan salt, pepper, cumin seed powder, and mustard seeds.
Lemon juice
Method
Add a few drops of oil (optional) to the heated pan, and add curry patta. Followed by onion, all the veggies one by one. Stir them a bit and add the spices. Mix well and switch off the heat.
Please let it cool down before mixing in the probiotic slurry.
❌Hot veggies would kill the live microbes.
Pour the millet slurry into a bowl, then add the spices (optional), yogurt, chutney, and veggies.
Eat slow
♥️ Eat 30-40 minutes before BF/tea/coffee, on an empty stomach
Do not mix with the food, for better absorption and the maximum BENEFITS
♥️WE WANT THIS SLURRY TO PASS FROM THE STOMACH QUICKLY
⚠️Never HEAT the fermented millet

Benefits
Promotes healthy microbiome diversity
Builds Lactobacillus naturally
Supports weight reduction & insulin sensitivity
Low glycemic, stabilizes blood sugar
Immune booster
Provides B vitamins, silicon (for hair/skin) & antioxidants
Reduces joint inflammation

01/12/2025

Fermented Millet Morning Drink
After parts 1 & 2, I got these Q
Q-1 Can we store the fermented drink?
A-Yes, you can store the drink in the refrigerator for up to 24 hrs, but do not mix the yogurt blend into it.
Q-2 Will the probiotics survive overnight in the fridge?
A-Most of them will.
Cold temperatures slow bacterial activity, but they do NOT kill them.
What happens in the fridge:
Probiotics go into a “sleep mode.”
Fermentation slows but doesn’t stop!
The bacteria remain alive & stable
Nutrient content stays good
Q-3. But why is fresh BEST?
Freshly made provides:
Higher live probiotic count & diversity
Better taste & texture
Less ongoing fermentation (which can make it slightly sour by the next day)
If your goal is maximum gut benefit, fresh is IDEAL.
Q-4 Is it harmful to drink the stored fermented?
Not at all.
It’s safe, beneficial, probiotic-rich & easy to digest
keep it outside the fridge for 1 hr before consuming to bring it to room temp. Mix yogurt blend, shake well & drink.
❌NEVER HEAT THE FERMENTED DRINK
Q-5 Can you share a quick recipe for 1/2 a person?
♥️RECIPE
INGREDIENTS:
2tbs of millet flour
1 1/2 cups of water for soaking & cooking
1-Soak the millet flour for 3-4 hours
2-Cooking
Add the soaking water (If it’s organic flour) to the glass/ mud pot first
Once the water starts boiling, add the flour to it, mix
Cook for 10-15 mins
3-Fermentation
Let it cool down to room temp, cover the pot with a linen cloth, keep it in warm conditions to ferment overnight, in the same way as you make yogurt
4-After 10-12 hrs/next morning
Yoghurt blend:
Mix 2tbs of yoghurt, 1/2 cup of water, add spices as per taste- cumin seed powder, black pepper, Himalayan salt, lemon juice, mint powder/ fenugreek powder. Mix well/blend
5-Combine:
In a glass, add the millet slurry (4-5 tbsp) and yoghurt blend,mix
Add onion, coriander, green chilli (if you can handle it)
Optional: 1 tbsp of soaked chia seeds for probiotic protection
Q-6-Best time to drink?
A-To Keep Probiotics ALIVE-
After waking up,first drink 1-2 glasses of warm water
Then have the drink in 10-20 mins.
BF/tea/coffee after 40-50 mins

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Frond 'O' Villa-84. The Palm Jumeirah
Dubai
118583

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+971556621320

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