INDULGE frameworks, templates, formulas, & hacks

How are you? Welcome. I am so excited that you are here, that you are taking your time out of your day, that you have decided to give yourself this moment to really commit into improving yourself. And I am going to make it so easy for you to do that today. Now what I am sharing with you today are the indulge frameworks to templates, formulas and hacks so that you can get structure in order to lose weight and take care of yourself. And they're also what I call tricks because they make you feel so good and they're so easy to do but they give you an approach about thinking give you an approach to thinking about food. So I want to share with you these structures and tricks to give yourself self care and lose weight. Now we've talked about the fact that a lot of times when we have sugar cravings, what we're actually seeking is a way to take care of ourselves. And so once you realize that relationship, you can actually see that you do want to feel a certain way. And you can give yourself healthy foods and you can give yourself foods that you feel indulged by when you follow the structures and the templates and the formulas and hacks that I'm going to share with you today. So this is a way to bring it all together. A lot of people will share kind of advice. They'll tell you ways to think but to really actually change your life, to transform your body and to really feel confident about your choices. You really what's very actionable is to understand structures and to understand what food you should put on your plate, how you approach certain situations. And that's what I'm going to share with you today. So these are the things I'm going to talk to you about today. I'm going to talk to you about five different frameworks, templates, formulas or hacks. The first one is a Split yout Plate framework. I'm going to get into detail about all of these. The next one is my Genius five Smoothie Template. So exactly what to add to your smoothie to make it filling and to help you lose weight. The next one is my appetizer hack which is a really great indulgent strategy about how to approach eating out and still being healthy. And then if you dread salads because they feel so light and they don't feel tasty, well, I'm going to tell you my filling salad formula. And then for those of us that like to have a cocktail, that like to drink, that like to live life in that way, I'm going to share with you, a way that you can actually have your cocktail as well as while you're still getting that hot body and while you're starting to feel just really confident about yourself in your clothing and in your energy. Now I do have a surprise for you today which I'm really excited about. And that is actually. Let me just share, Let me just make this bigger. Okay, so I have a surprise for you and that is a nine step cravings conqueror. And this is something that I'm going to share with you at the end of this video. So I'll tell you the link to get this. And this will teach you how to uncover your cravings. So how to pinpoint the foods you're craving. Then I'm going to show you how to understand your cravings so you're going to discover the causes and triggers of your cravings. It's questions that I'm going to ask you and it's going to really bring this forward for you. It's very powerful. And then finally, this cravings conqueror is going to teach you how to conquer your cravings. So imagine not even wanting or craving pizza or cookies or chips, but instead actually craving healthy food. Well, I'm going to teach you how to conquer those unhealthy cravings and replace them with extremely healthy cravings that are going to make it just downhill, so easy and so simple to towards the weight that you want to be at and the feeling that you want to have. Now I'm going to get started because I have some great, great stuff for you. Ok? Ok. So split your plate framework. This is the foundation of losing weight and of feeling indulgent. And the reason is because this specific framework is a way for you to eat healthily, a way for you to lose weight, especially off your belly first. And that is very rare. This will actually help you get it off your belly first. And this will also keep you full. And so what I found when I was going through decades of trying to lose weight, the thing that would really stop me were two things. One was that I would try to eat healthy, but I always felt hungry because I felt like I was eating too little food and I needed food to fill me up. Otherwise I got all sorts of cravings that were not controllable. And the second thing is that I actually wanted to like what I was eating. I had cravings for certain kinds of foods and I didn't want to eat salad all day. So this framework gives you the perfect formula to keep yourself full and then also to fill it with foods that actually taste really good. So what we do here is we have 40% protein, 40% vegetables, and 20% carbs or healthy carbs. So let me talk about each of those sections. Now, protein is really important for you to increase your metabolism, for you to really keep your muscles intact. You're definitely not going to get bulky, I can assure you of that. But when we have more protein, then it helps us at least maintain our current muscle structure. That's very important to burn more calories, because muscle burns more calories than fat. So the more muscle you have on your body, the more you're burning calories just sitting there. It also is very important as we get older so that we can maintain our bones, maintain our bodies, and just ease into our later part of life. Now, protein is really important to keep you full because it digests very slowly. When you eat something that's full of protein, you're not hungry right away. It takes you three to four hours to really get hungry when you have this blend of. When you have this framework blend. Now, some examples of protein are the classic animal proteins, like chicken. Chicken breast would be the best turkey because those are lean. You could also do a lean beef. Salmon is amazing for fish. And you can eat salmon frequently throughout the week because you don't have any. You don't have the danger of mercury because it's not. There's not that danger for salmon. Also, having whitefish like cod or flounder is really good. And then vegetarian options include tofu and eggs. And if you are a vegetarian, you can also use lentils or beans in this category. But I only recommend that if you're a vegetarian. Otherwise, I'm going to tell you where those go. Now, the next big piece is vegetables. And I talk all about craving vegetables. Well, vegetables make your stomach and your gut health, so it makes your gut healthier because there is a lot of very. Because vegetables are full of nutrients, they help clean out your gut. And they're very fibrous, meaning they have a lot of fiber in them. And fiber digests slowly. So you're also keeping yourself full for a long time. So vegetables, the vegetables that I love to eat are filling vegetables. So those include broccoli, cauliflower, asparagus, and brussels sprouts and okra. Those are my favorites. But really, any other vegetables are fine greens, like leafy greens, like romaine, kale, green beans. Anything else is absolutely fine, too. Vegetables are key because they keep you full. They keep you full with hardly any calories. And then they're really, really Amazing for gut health and overall nutrition. The trick for vegetables is you just want to make them taste good and you want to take that time to figure out how to make them taste good. Now, healthy carbs are my final, final portion. And so healthy carbs are a smaller portion, so it's 20%. So you definitely don't take carbs out of your diet, but you want to start eating healthy carbs. And healthy carbs are what I call fibrous carbs. So they're full of fiber and that helps them digest more slowly. And when carbs digest more slowly, they don't elevate your blood sugar and they don't create, they don't cause you fat like unhealthy carbs do. So unhealthy carbs are things like bread that is not fibrous, regular white bread, even wheat bread that's not high fiber. Rice is something that I do not consider as a healthy carb. And basically all types of other things that fit into this category, like processed foods, often fall under healthy carbs. Now, the carbs that I do recommend you eating, my number one recommendation is to eat beans and lentils in your diet. And the reason is because these are incredible superfoods, literally people that. There's a group of people that scientists study that have lived well over 100 years old. There's many different groups of people. One thing they all have in common, no matter where they live in the world, is that they have beans or lentils in their diet. And so it's really powerful. Beans and lentils are lower calorie, they're full of fiber, they really keep your gut clean, they keep it very healthy, and they keep you full for really long. Now, the key with beans and lentils is a lot of people don't know how to cook them or how to make them taste good. But it's very possible to get a great recipe or to use it in your crock pot. So it's very simple and you can have those healthy carbs. So protein, vegetables and healthy carbs are key. I'm going to give you two examples of what you could do for this framework. So one would be the protein would be chicken. The vegetables would be chicken. I'm sorry, chicken is your protein. The vegetables would be broccoli and the healthy carbs would be black beans. So chicken, broccoli and black beans. That's one example. And then you can replace things. A pescetarian example would be salmon, asparagus, and black lentils. That's something I have pretty Regularly. And then a vegetarian example would be eggs for your protein. Let's see, eggs, spinach and yellow lentils. That would taste amazing. And now I'm going to even tell you a vegan option. A vegan option would be for your protein. It could be tofu or tempeh, vegetables could be cauliflower, roasted cauliflower, and healthy carbs could be something really cannellini beans. So you could do tofu, tofu, your vegetable, and then cannellini beans. So that would really, really be a great. Those are four great examples, depending on your diet. So this is a framework that has actually transformed my body. I lost £40 in nine months by following this framework. And I've also coached over 150 women to lose up to 40 pounds and even more by following this framework. And it feels indulgent. And that's the key. You never feel hungry. You feel so satisfied. In fact, you don't even need snacks. It's so filling and it's so, so perfect for losing weight. Okay, this is super fun. This is my Genius five smoothie, and this is my smoothie framework. And so this is what I recommend for you to balance your blood sugar, increase digestion. And the reason I call it a genius 5 smoothie, because it improves your memory and mental function. It helps your brain really be, really be like an a brain. And this is key for those of us, many of us, probably all of us who need to think frequently during the day. You need to make decisions and also want to feel light and lean as we're moving around the day. So a genius five smoothie has five elements. The first one is protein. Now 20 to 30 grams is what I recommend in a smoothie. The two forms of protein that are the easiest to use are, number one, a protein powder, either a whey or a vegan protein powder. Or you can use other forms as well. Whether it's an egg protein powder, that's another option. And you definitely want to get 20 to 30 grams. That's usually one scoop, but depending on your powder, it might be two scoops. So check the serving size. Now, greens are the next part. And that's because greens add all of the vitamins, they add minerals. They do all of this without the sugar, sugar that fruits have. So you're basically not elevating your blood sugar. Because just to explain it, what happens is when you have sugar, whether it's natural sugar or processed sugar, your body releases insulin, and that causes your body to store any sugar that hasn't been burnt off as fat. Really, keeping your sugar low is very, very effective to lose weight and to feel even in energy, because you're not going up in sugar highs and crashing in the sugar lows. So greens, I love to use spinach. If you like kale, you can use that. You can even use broccoli. You can really use any greens, but you really want to get a good amount. It's pretty amazing in a smoothie how many vegetables you can take down so quickly. Now, the next piece is very key to stay full. This is like the secret ingredient. And if there's ever a smoothie that doesn't have this in it, you're going to feel hungry. So this is absolutely so important, and that's fiber. So fiber, I talked to you about that in the split your plate framework. Fiber is the key element that most people don't talk about. They just tell you to add, like, greens or fruit and some other things. And so, so, but when you add fiber, then that's how you're staying full. And you're staying full with less sugar, you're staying full with less calories. And so the way to add fiber is to add. The best thing that I love to use is either 2 tablespoons of flax seeds or 2 tablespoons of chia seeds, because that's one serving which is around 6 grams of fiber. So check your bag. And the other option is to use a fiber supplement, which often comes like you buy a fiber supplement, it's like a broad powder, and you add that in and that's perfectly fine as well. So definitely get your fiber supplement in or your chia seeds or flax seeds, which are packed with fiber. Now, I want to go back to number one, because I gave you a suggestion for protein powder, but the other suggestion that you could use for protein is a Greek yogurt. Or you could use a Greek yogurt, meaning an unsweetened plain Greek yogurt. You want to use 5.5 ounces, which is around 18 grams of 15 to 18 grams of protein. And that's really what you can do if you don't want to use a protein powder. Okay, so now we want to add a liquid to our smoothie. So the smoothie, the liquid is going to be a low or no sugar liquid. So I really recommend avoiding dairy milk, because dairy has the tendency to make you bloated and prevent weight loss. It actually blocks your weight loss. So you could actually use water. Water is absolutely fine, and it's great. Then you're getting a whole serving of water in. But the other thing you could do is you could use a non dairy milk, for example, make sure it's unsweetened. So what you want to do is do an unsweetened almond milk or an unsweetened coconut milk cashew milk or you know, a non, some kind of non nut milk if you have nut allergies. But remember, you can always stick with water then finally, the Genius Vime smoothie topper is to add a flavor. So add an herb or a spice to really bring that flavor out. Something that I love to use that's super easy is just to sprinkle a fourth teaspoon of cinnamon. Cinnamon balances your blood sugar and it also helps you curb sugar cravings. So that's so amazing. The other thing you could do is to add a fourth teaspoon or a half teaspoon actually of turmeric. Because turmeric gives you anti inflammatory benefits. You just slip it into your smoothie. You don't really even see that it's there. It has an earthy flavor. It doesn't have too much of a flavor. So you're more using it for the anti inflammatory benefits. And another option, there's so many, but I'm just telling you a few here today. Another option is to use mint because mint actually helps you curb your cravings to overeat. And it also is a beautiful, beautiful taste. And so that's really what you want to add. I'm going to give you an example of a genius 5 smoothie in a moment as well. So don't worry. Now you can have 14 cup of fruit if you'd like. You don't need it, but you can. And if you do have a fruit, I recommend having a berry such as a strawberry because a strawberry has a great flavor. I've actually done several taste tests, but it's not extremely high in sugar. You could use the other berries as an alternative if you'd like to, but they either don't taste as good or they don't taste as sweet as a strawberry tastes. Or they have more sugar, significantly more sugar. Okay, so let me give you an example of a Genius 5 smoothie. So my favorite Genius 5 smoothie is a mint, a mint strawberry green smoothie. So what we would do is number one, I would add a scoop of my favorite vegan protein powder. But you can also use Greek yogurt. The second thing is that I would add a one cup of spinach. This is per cup or per serving of a smoothie. The next Thing is, I would add 2 tablespoons of flaxseeds, then I would add I like it with water, so I would do water. And then the fifth thing is I would add mint. And then I would add a fourth cup of strawberries to this one. So you have strawberries, you have spinach, you have protein, you have flaxseeds, and then you have mint. So mint strawberry green smoothie is a very amazing jumpstart to your day. And what Genius five smoothies do is they keep you full all the way through lunchtime. They keep your blood sugar stable, they improve your memory and mental function, they help you lose weight while tasting delicious. So they're helping you indulge, which is what we're talking about here. And they're easy and fast to make. So that's a Genius five smoothie. So remember this kind of framework anytime you're anywhere. If you can bring home, you can replace these with anything you have, any greens, any protein, any flavor, etc. Okay, now, I love this hack. This is called my appetizer hack. And so this is really key when you're going out to eat. And it's very, very important to talk about lifestyle decisions when you are looking at transforming relationship with food and when you're looking at losing weight. Because if you're prepared and you have a framework to think about things and to make decisions, it's so much easier to know what to do. Otherwise, you're in the situation and your cravings take control over your brain. And it's very difficult to make a good decision in many situations. So this is really an indulgent hack. This is all about honoring yourself, honoring your cravings, and really wanting to enjoy yourself in life while also transforming your relationship with food. Now, I call this the Tiny App, Big meal, or appetizer hack. And so this is something where when you go out to eat, it's very common to feel like, okay, I'm at this restaurant, I want to treat myself, or I'm at this restaurant and I really want to try the best thing here, which me, which usually is not the healthiest thing there. And so this is a way to kind of balance your desires of going out and kind of trying different things that are not necessarily healthy for you with the fact that you want to transform your relationship with food and feel really good when you walk out of that restaurant. So what I recommend is honoring your cravings. Because if you don't honor your cravings, what you're going to do is later on when you get home, you're going to end up up binging. And that's just what happens. We, like, have so much control when we're at a restaurant, because we're prepared to have control. And then you go home and totally binge on something else, or you don't even care at the restaurant, and you just overeat, order something that's not good for you, and then you go home and regret it. So this is a way to balance things. And that's what indulgence is all about. It's also about, like, balancing and knowing what you want, but knowing what you. What your goals are. And so what I recommend is when you go to a restaurant, you order, if you're feeling a craving for something unhealthy, order it in your appetizer. And the reason that you want to order it in your appetizer is because that's a smaller serving. So you can give yourself a little bit of that craving that you're having. For example, if you're craving something like fried calamari or fried mozzarella sticks or chips and salsa, something that may not be really helping you feel that good or helping you be at your best, have it in a smaller portion in your appetizer. And then you will feel really great about ordering a super healthy meal, which is going to be a larger serving. So then you could do something like grilled chicken with salad, or you could do something like, even like if you're at an Indian restaurant, you could do like a tandoori. Tandoori chicken or tandoori fish or paneer. You can do something like, if you're at a Chinese restaurant, you could do something like grilled vegetables. They have the steamed healthy options. But you won't feel so bad because you already had that appetizer of something that maybe wasn't really exactly what you would have eaten if you were at home. But since you're out, you want to give yourself a little bit of indulgence, but balance it out. Okay? Now, I know that eating salads sounds boring to many of us, but the reason that I used to not like salads was because I always felt hungry after eating them. Well, now when I eat salads, the way that I'm able to create them, I feel so full, I feel so indulgent. If you see my salads, they look like. They look amazing because they have so many filling, delicious, actually, like natural ingredients on them. And they keep me sustained. And not only do they keep me sustained, but I feel light and I feel mentally more alive and more awake. So this is my filling salad formula. It's flexible so that you can add different elements in it. But I really recommend that you note this down and follow it. And this is really great. If you're at a chopped salad place, if you're at a salad bar when you're out, or if you want to put your own salad together at home, you can make your own combinations. But as long as you have something from each of these categories, it really makes you want to eat salads. Okay. It makes you love eating salads. So first of all, start off with any greens. You can have any greens you want. I personally like the heartier greens that are going to keep me full. Things like spinach and romaine and a little bit of kale, that's what I love. But if you like other things, that's perfectly fine. Then choose unlimited veggies. So I recommend green or red bell peppers, cucumbers, artichokes, broccoli, asparagus, and chopped celery. And the reason I recommend these specific ones are because they are vegetables that are high in fiber, so they're keeping you full. So every single thing on my filling salad formula is, is put there for a purpose. I've tested it out probably like 200 times or more and also had multiple hundreds of women test these out as well. So you want to choose unlimited veggies. And I like all of these. So you can put one of them, a couple of them. If you want to put other things in them, you can. Now these are all high fiber. Or for example, cucumbers is really, really amazing because it decreases water retention. It's full of water and it helps you clean your body out. So if you have like salt in your body, salt causes blo. And cucumbers really help you clean that out. So it's really key. Now you want to choose one protein. Protein keeps you full and then you need protein to maintain your muscles like we talked about. So you want to. These are some examples. Chicken, tuna, salmon, shrimp, or hard boiled eggs. Okay. And those are just some examples. You can also put tofu as well. Then you want to have black kidney or garbanzo beans because those are your healthy carbs. And so in this case you're not going to need a side of bread. You're really not. You might feel like you do in the beginning, you might might have some, but over time you're going to realize how full you are. In fact, if you do have bread, you're probably going to feel over full and you're going to feel uncomfortable. So this blend is going to make you feel smooth and light and just really, really great. And then adding jalapenos or banana peppers is really great. This one is not as mandatory, but what it does do is that it adds this excitement into your salad. So instead of it just being like a mild salad, you add a little bit of jalapeno peppers, whether it's the pickled kind or fresh, and you just pick up some flavor and add some excitement. Now sunflower seeds, walnuts or chopped almonds are a really great addition because they add a different texture. It's really crunchy, it tastes so satisfying. And it's also a healthy fat as well. If you don't have, if you have allergies to nuts or seeds, just leave this one out. And then finally, for the dressing, I recommend having balsamic vinegar. And if you're getting it made for you, please ask them to have it on the side. It's literally a non negotiable to have it on the side. If they mix it all into your salad, it's going to be. They soak it. So usually what I like to do is have it on the side and then I pour a little bit on or I dip my bites in there, either one. And balsamic vinegar is, it's not a dressing, it's straight vinegar. It doesn't have a lot of oils and healthy fat as well. If you don't have, if you have allergies to nuts or seeds, just leave this in. It doesn't have any oils in it, doesn't have sugars that are often added into dressings. And then you can mix this or chop to taste. Now I'm going to actually give you an exact example of my favorite salad that I like to eat. And this is what I call Nagina's favorite and filling chop salad. So this includes romaine lettuce, roasted red bell peppers, asparagus, artichokes, eggs or shrimp. You can also use grilled chicken, black beans, jalapenos, sunflower seeds and then I actually don't usually need dressing because the roasted bell pepper and the artichokes because creamy when it's chopped. If this becomes a chopped salad, so dressing isn't needed. But sometimes I'll have balsamic vinegar, a little bit of it because it's totally fine and adds a little bit of flavor. So that's my favorite and filling chopped salad. Now I am super excited to share with you my four part cocktail framework. And this is because I created this because I Am often going out and traveling. I'm going out to restaurants and I enjoy having cocktails. So when I was on my weight loss journey to £40 and even now for many years after, I definitely don't want to not drink cocktails. And so this is a combination that keeps your cocktail low sugar. So when you keep it low sugar, you're having a drink, but you are not converting that sugar to fat because it's just hanging out in your body. So that's why keeping things low sugar is key. So these are four. I'm going to teach you the four parts and I'm going to give you a couple examples. So first thing is to have a light alcohol because light alcohols have less sugar. So vodka, gin and tequila. Avoid alcohols like for example, rum. Then use a club soda or seltzer. Do not use tonic because tonic is full of sugar. Actually look at the bottle and you'll see what I mean. Club soda or seltzer is 0 calories and 0 sugar. Peppers, asparagus, artichokes, eggs or shrimp. You can also use grilled chicken, splash of juice. I love to do pineapple because it's extra sweet, so I get a little more bang for my buck. But you can also do, you can do orange juice, cranberry juice, grapefruit juice, lychee juice, guava, anything. And then I love having an herb or a spice like an herb, like mint or cilantro. And if they have that in a restaurant that you're at, that's amazing. Or you can also do like cinnamon or cayenne. And then if they don't have any of these things, then just have a lime or a lemon, which is very common. Now here's two options for simple things to order. My go to drink is called a paloma. This is very common. Most places know what this is. And this is a blend of tequila, which is a low sugar alcohol. It's actually one of the healthiest alcohol calls. It has grapefruitgrapefruit juice or grapefruit club soda. So you could do basicallyso a blend of tequila plus grapefruit juice or grapefruit soda. Or if they don't have grapefruit soda, just do grapefruit juice plus club soda and then a lime juice like fresh lime juice or lime juice that they have and then mint if they have it. And now this definitely follows the whole framework and it's really amazing. A lot of times I order it and then the people I'm with end up ordering it too because it's extremely tasty. But because grapefruit is also a low sugar fruit. So you're getting that low sugar juice, you're getting the tequila, you're getting the lime juice, which is like you're getting the mint and the club soda. So it's all low sugar and it's really amazing. And then the second one that's super easy to order is Tito. Well, vodka, I like Tito Vodka plus club soda plus a splash of pineapple and cranberry juice plus a lime. This is also a go to drink because it's really available everywhere. It's very common. Sometimes people don't, places don't always have grapefruit juice or grapefruit soda. So these like vodka, club soda, pineapple and cranberry and a lime is extremely common. But you can replace any of those things. Now I want to show you this picture of Anjali. Anjali followed these hacks and frameworks and templates and she's a mother of two and she's a bank VP in New York. She lost £40 and really, really importantly, she gained a positive relationship with food. Anjali said, my relationship with food has changed immensely. Working with Nagina was one of the best decisions I made. And check her out. She was just trying everything on the left hand side. She tried every diet. She was trying to do what she could. But look at her transformation. She felt lighter and happier, had a more positive relationship with food and just felt like more of an energetic mom and professional. This is Luis. And she lost 13 pounds with a full time travel job and two kids. And she said I feel less flabby, more energized and happier. I couldn't be happier with the results. Results I got and Luis actually did. She traveled five days a week while she was losing this weight. She hadn't lost the 13 pounds for 13 years because that's how old her daughter was. And she hadn't been able to lose her baby weight for 13 years. But now she lost this weight after following the frameworks and the tools that I've been sharing with you. And now this is how fabulous she looks. And, and one of the most inspiring things she told me was that after she lost this weight, she texted me when she was on the top of a mountain hiking with her husband. And she said she hadn't been able to do that for 13 years because the extra weight had made her feel so tired. And now not only was she feeling amazing, but she was able to do new things in life with her husband. This is Harleen and Harleen lost 17 pounds while commuting every day to a very busy job. Said, I've seen my energy levels and libido going up. Honestly, I didn't think it was going to be that simple. Eating with Nagina's plan is flexible and totally doable. So check her out. She looks so amazing to me. It's the exact same dress. You'll see the transformation. She lost this in less. She lost this in less than 10 weeks. Just about two months she lost this weight. And that was just from following the structure and following the hacks and frameworks and the foods that. That we've been talking about. And then this is Lindsay. So Lindsay, she was able to uncover her triggers for sugar. Lindsay said that I got her off of sugar and she lost a pound and a half a week for 10 weeks. Imagine doing that for 10 weeks. You lose 15 pounds. And it was very, very easy. She actually went on to travel all around Europe after we worked together, and she lost three. Three more pounds while indulging in croissants, while indulging in cappuccinos, and just while having a great time. Because she knew all the hacks, she knew even more of them. I shared a little bit with you today, but I have so many more that gave her structure on what to do now. This is the nine step Cravings Conquer. Thank you so much for staying till the end. This is going to help you uncover how to pinpoint the food you're craving, understand the causes and triggers of your craving, and then conquer your cravings by learning to completely overcome them. You can get this at bit ly uncovercravings. Okay. Okay. Well, thank you so much. This has been so exciting, and I hope that you learned a lot about these frameworks, tips, and tricks to start transforming your relationship with food, because it's very, very possible for you to do it. I know you can do it.