Mansi Poddar- Trauma Informed Psychotherapist Working Globally

psychotherapist in India by Mansi Poddar

One 15-20 walk each day
Two hours before bed without food or beverage
Three servings of protein throughout the day-- dal, channas( different types), chicken, quinoa grain, different flours( mixed millet, amaranth, ragi, jowar, bajra, etc), egg( upto 4 whites and one yellow), avoid dairy sources of protein if possible or keep to minimum, sprouts, brown rice, oats( add oat bran which is available separately), besan chilla, dal chilla, moong chilla.
Four servings of healthy fats each day: nuts( badam, pista, few cashew, walnut, sunflower seeds, watermelon seeds, flax seeds, chia ) seeds, Extra Virgin Olive Oil, coconut ( oil, milk, chutney, or grated), ghee
Five small meals throughout the day
Include organic green tea in your diet( one cup max)
If you can try to have haldi boiled in water everyday either morning or night. drink the liquid and chew the haldi.( fresh not powder, easily available in the market.)
Avoid too much dairy and wheat( maida, bread, rolls, chapati) instead try various attas available at spencers or rainbow that are not wheat.
Six items of gratitude in your day-- please journal throughout your meditation training
Seven hours of sleep each night- non negotiable.
Eight glasses of water throughout the day-- carry a one litre bottle. Refill and aim for three
Nine cups of vegetables each day-- the best way to get this is by having a vege puree soup.

Eleven minutes of laughter each day-- watch modern family, friends, or any other comic tv show! best way to laugh.
donate to charity-- Every month set aside some cash and donate it to a charity of your choice or do volunteer work.
Omega 3 about 2 gms per day-- http://www.nordicnaturals.com/en/International/India/1000
Magnesium Supplement- calmagD by Amway

By following these principles, not only will you be happier, your brain will rewire for happiness and make you a generally less anxious person. These are healthy brain habits each individual should follow. Give yourself a week or two of this and see the difference.

Disclaimer- the narrations are not based on a particular persons life. They are the descriptions of how trauma and healing manifest in first person voice.

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