Navratri's Nine Colour & Their Application in Nutrition.

Orange

*As Navratri festival brings brightness to our lives and glow on our face, same way orange colour fruits and veggies also do.*

Today lets learn about orange colour fruits and vegetables. 

🍑🍊🥕

*Pumpkin:* 

Pumpkins contain antioxidant Lutein- Healthy Skin and Eyes.

*Apricots:* 

This orange fruit is a good source of potassium & fiber. Easy on-the-go snack. 

*Cantaloupe:(kharabooja)*

 Besides being an excellent source of both vitamin A and C. It's hydrating, so perfect choice during summer. 

*Carrots:* 

Carrots are a low calorie veggie. It's wiser choice to munch on during hunger pangs. They are popularly known as a superfood for eyes. They prove effective against lung cancer, prostate cancer, vision loss and leukaemia. 

*Papaya:*

Being rich in Beta carotene & Vitamin C, it's best to prevent ageing related skin and vision problems. It's also a safe fruit snack for a person having diabetes and or renal impairment. 

*Oranges:* 

This bright orange fruit is an excellent source of vitamin C & fiber. They also contain an antioxidant called cryptoxanthins- helps protect cells from damage.

 An average sized orange meets 130 % of your daily vit C- boosting immune system.

White

Navratri is associated with spiritual well-being, purity, peace of mind. White colour symbolises same.

White colour foods like milk, curd, rice, coconut are used in our religious rituals as well as fast. 

Today's lets learn nutrition benefits of white colour foods. 

Milk: 

Good for our bones because of its calcium. Rich in the amino acid tryptophan, which helps in the production of sleep inducing brain chemicals serotonin and melatonin. The calcium and magnesium in milk work together to help relax muscles. 

Curd:  

Known for probiotics, the “healthy bacteria” for your gut. Probiotics support of digestive health, diabetes control & the immune system.

Garlic: 

Garlic is widely recognized for its ability to fight bacteria, viruses, fungi, and even parasites. 

Garlic compounds allicin and alliin controls blood pressure & lower LDL cholesterol. 

Banana:

Banana contains amino acid called tryptophan, which is precursor to Serotonin, which is Happy Hormone. A small banana as early morning quick snack before heading to gym, office or school/ college is best to maintain blood sugar, blood pressure and happy mood. 

Rice: 

The most easy on digestion and is used to prepare more than 100 varieties of food preparations. Naturally Anti-Inflammatory and Gluten Free cereal available worldwide. Semi polished Rice is rich vitamin B complex and fiber provide carbohydrate as main body fuel. 

Button Mushroom:

As grown at soil level, it's excellent source of selenium, zinc and copper. It's good option to give variety in regular vegetables options. 

Eggwhites:

With no cholesterol and any other fats, egg white is a great lean protein food source. Easy & quick to digest than any other meat food and can be considered as weaning food for 11+ months old baby and even to elderly person with poor digestion. 

Oyster:  

Best sources of zinc & iron. Around 6 of cooked oyster is equal to around a 33% of your daily recommended value of heme iron, which is more easily absorbed than non-heme iron. It's also rich in omega 3 Fatty acids. 

 

Red

Navratri is to show gratitude for energy, strength, power, and love of Goddess. Red symbolises these emotions.

Today lets learn about red colour fruits & vegetables. 🍎🍓🍉🍅🍒🌶

As a rule, the brighter the color of a food, the more concentrated its nutrition. 

*Tomatoes*:

All-around world and season available superfood. Contain high levels of lycopene, a relative of beta-carotene, these antioxidants help prevent unhealthy cellular functions / cancerous growth. 

*Beetroot* 

 Nitric oxide from beet increases blood flow to your muscles. Useful for athletes to eat beetroot or drink beet juice before exercising to improve their performance.

*Cranberries/Cherries/ Rasberries/Strawberries*:

Packed with vitamin C as well as ton of flavonoids like anthocyanins & proanthocyanidins- help in cellular regeneration. 

*Watermelon*:

Super Hydrating best summer fruit snack. Being excellent dieuretics & alkaline properties, it's useful to prevent or reverse kidney stones, UTI and hyperacidity. 

*Pomegranate*:

With antioxidant richness, gut friendly fiber, pottassium content and alkaline properties it's ideal fruit choice for a person to control blood sugar, blood pressure and blood cholesterol. 

Sky Blue

In Navratri, we pray goddess to receive Abundance in Life.
Blue is the color of  sky, sea, river. They too are abundant and related to water we get. Pure Water is always painted with blue colour.
       Today let's learn about water, it's one of food group.
We all need water to survive.
Did you know that our body weight is approximately 60-70% water.
*Functions of Water:*
# Our body uses water in all its cells, organs & tissues to help regulate its functions.
# It helps to balance Pitta Dosha,  supports Kapha, and counteracts the dryness of Vata.
# Because our body loses water through breathing, sweating & digestion, it's important to rehydrate by drinking water.
# Water regulates our body's temperature.
# Water helps protect the spinal cord & it acts as a lubricant & cushion for your joints.
# Water carries oxygen & nutrients to cells.
# Water Helps Your Body Remove Waste.
through perspiration, urination & defecation. The kidneys and liver use it to help flush out waste.
# Water cures constipated by softening stools and helping move the food you've eaten through your intestinal tract.

*How Much Water Do we Need?*
Health authorities commonly recommend eight 8-ounce glasses a day, which equals about 2 to 2.5 liters. This is called 8*8 rule, easy to remember.
Do not wait for feeling thirsty, as thirst is a sign that we are already dehydrated.
Adequate water intake also controls headache, migraine.
If you're not sure about your hydration level, look at your urine. If it's clear, you're in good state. If it's darker, you're probably dehydrated.

*Tips to ensure adequate water Intake:*
# Start the morning by drinking a glass of water as soon as we wake up.
# Carry a water bottle wherever we go.
# Set goals for ourself by keeping 2 one litres bottle at our desk / near bed and make sure we finish before leave office or off to bed.

*Guidelines:*
# Sips of room temperature or lukewarm water during meal is absolutely fine, it doesn't interfere in digestion.
# Avoid cold water or drinking too much water before and during our meal. It can decrease  digestive fire.
# Use glass or stainless steel /Copper bottle or jar to store or carry water.
# Filtered, Boiled water is safe for drinking.

Purple

Today's Navratri colour is Purple.

                  Lets learn *Purple Shades* fruits and vegetables. 

Before modern methods of dying fabrics, vegetables were used to colour the finest hand-woven fabrics for royal families. 

Foods that are Royal Blue, Purple, Crimson in colour are gaining popularity due to the fact that purple is often a sign of nutrient called anthocyanins.

*Blueberries, raspberries, bilberries, black currants, mulberries, grapes, plums* are good sources of anthocyanins. Peel of fruits have as much as 20 times the antioxidants as the flesh inside.

They have benefits of improving brain power, preventing ulcer, reversing liver damage. 

*Crimson colour tuber, konohal (Purple Yam)* is available during monsoon, a good source of prebiotic (food for healthy gut), contains starch that's give sustainable energy source with unique taste. It also can add variety in fasting food choice. 

*Jamun (in marathi jambhul)* is known for its blood sugar control. Jamun fruit also contains compounds such as tannins, which help reduce digestive tract inflammation and promote beneficial gut bacteria growth. It is one of the most effective benefits that help in keeping the stomach clean and helps with bowel movements.

 It's seeds powder useful for teeth and gum disease. 

*Anjeer* contains both soluble & insoluble fiber keeping healthy bowel movement and prevents constipation. Dried anjeer is a tasty & nutritious early morning snack for morning school going kids as well as office going adults. It's also healthier alternative as natural sweetner to add in barfis or just eat to satisfy sweet craving. 

Green

Navratri represents *Power against negative energy*. Green color is related with positive energy of nature. 

Today lets learn about *Green* color food. 

Vegetables kingdom itself signified by green color. 

Let's see it's Benefits-

*PH Balance:-*

– All leafy vegetables like spinach, wheat grass as well as gourd variety vegetables like Bottle gurd helpful to alkaline the blood and clear out toxins.....keeping *blood pH at 7.4 level*.

*Antioxidant:-*

– Green foods are rich in *chlorophyll*, a green pigment that also acts as a detox agent in the body.   

- Amla is richest source of vitamin C, an antioxidant, anti-inflammatory nutrient. Amla is also one of the ingredient in ayrvedic digestive formula i.e. triphala. 

— *Spirulina, wheat grass powder* are concentrated sources of nutrients, each with their own unique mix of vitamins and minerals helpful in improving energy & immunity. 

- *Green tea* contains a type of polyphenol called a catechin. Catechins are antioxidants that help to prevent oxidative stress and neurological problems. 

*Sources of Micronutrients:-*

Dark green leafy vegetables like Spinach are rich in Vitamin A, Vitamin C, iron. Eating them regularly can ensure healthy eyesight, skin, blood, haemoglobin and immunity. 

*Digestive Health:-*

-A bowl of cooked mixed greens vegetable like Methi (Fenugreek), radish leaves, shepu (dill) can provide plenty of *dietary fiber* that helps to keep healthy bowel movement and also beneficial to control blood sugar and lipid profile. 

Grey

In Navratri, we pray goddess for our good mental health, intelligence. 

Today's navratri colour is grey. I'll discuss about colour grey in different way. We refer to our intelligence or our brains as grey matter.🧠

Brain is an important organ, and god has blessed with unique foods that are very important for brain cells. 

Let's discuss about them. 

# Glucose is the important fuel for brain to function well. Sustainable provision of glucose is ensured with complex carbohydrates from foods like banana, potato, rice, etc. 

# Flax seeds, Fatty fish, Walnuts are rich source of omega-3s, a major building block of the brain + sharpening memory and improving mood.

# Curcumin in turmeric may help improve memory in people with Alzheimer's. 

Helps in new brain cells grow. It may help delay age-related mental decline.

# Nuts like almonds, walnuts contain a host of brain-boosting nutrients & antioxidant i.e.vitamin E. 

# Mood and mental performance is heavily influenced by our intake of B vitamins. Deficiency of vit B 3 (Niacin) is linked in developing dementia. All dark green vegetables, pulses, dairy products, meat contain most of vitamin B. 

Yellow

Navratri represents Strength, Joy and happiness. 

Today lets learn about *YELLOW* colour foods.

*Bright colours can be an instant mood booster, particularly the colour yellow*. 

*This sunny hue represents happiness, joy and hope.*

Yellow fruits and vegetables Mango, Pumpkin are teaming with *carotenoids and bioflavonoids* (Plant pigments that function as antioxidants)- maintenance of healthy skin, wound healing & stronger bones and teeth

Along with antioxidants, sunny-colored foods like Lime also have an abundance of *vitamin C* help our heart, vision, digestion & immune system.

Let's Explore more about other Naturally Yellow Foods

*Toor, Chana & Moong Dal:-*

They are rich source of protein, carbohydrates and fibre. They ensure to meet our daily demands of iron and calcium. Besides these, they are incredible source of folic acids which is essential for fetal growth. Being low on glycemic index, rich of fibre and protein keeps us satiated, curbs hunger pangs. India has rich wisdom in making thousands of dishes from these dals ranging from simple dal khichadi to laddoss till pakoras. 

*Sweet Corn*:-

Corn is a good source of fiber, magnesium, phosphorus, manganese, selenium, and thiamine and an excellent source of vitamin D. Corn contains resistant starch, a prebiotic fiber that feeds healthy bacteria in the gut and contributes to overall digestive health. 

Corn is naturally gluten-free, making it a good alternative to wheat for those who avoid gluten.

*Egg yolk:-*

Egg yolks contain a number of vitamins including B12, B2, A, and folate. Egg yolks are also one of the few foods that naturally contain vitamin D which is essential for healthy bones and teeth.

Eggs provide a valuable source of quality protein will all essential amino acids present alongside necessary omega-3 fatty acids and antioxidants. 

*Turmeric:-*

Polyphenol Curcumin, the active ingredient in turmeric, has powerful biofunctional properties. This helps reducing inflammation, improving liver function, providing pain relief, blood purifier and improving skin health. 

*Cheese*:-

Cheese is a good source of calcium and proteins, key nutrients essential for our muscular skeletal system. It also contains high amounts of vitamins A and B12, along with zinc, phosphorus, and riboflavin. It's a favourite ingredients in many continental dishes and can be eaten as it is like cubes or liquid cheese. 

Peacock Green

Today's Navratri colour is Peacock Green. 

It is considered Royal colour, so today thought of learning about some of Royal Vegetables which are commonly known as Exotic Vegetables. They are unique in taste with continental cuisine suitability. Let's know about them

*Avocados*

They are native to Mexico and Central America. Contains many Micronutrints, for example vitamin B6, a nutrient that helps suppress inflammation and protect against oxidative damage. Inadequate B6 intake may negatively impact immune function and increase susceptibility to illness. 

It's known for its healthy fatty acids content, help increase heart-protective HDL cholesterol and decrease levels of oxidized LDL cholesterol, a type of cholesterol that’s significantly associated with atherosclerosis, or the buildup of plaque along artery walls. It's currently gaining popularity with its keto diet properties by including in salads, making smoothies. 

*Broccoli*

Broccoli is a cruciferous vegetable rich in vitamin C & Vitamin K beneficial as antioxidant and Blood clotting agent respectively. Both are also important for bone health as well. It is also rich in variety of antioxidants like Sulforaphane, Indole-3-carbinol, lutein, zeaxanthin, and beta caroten, Quercetin important for preventing carcinogenic cellular growth. 

*Kiwi*

Also known as Chinese gooseberry, originally from China, is a nutritional powerhouse. Contain high percentage of vitamin C, potassium, copper. 

They together support connective tissue and healthy collagen production. Therefore beneficial as antiageing and anti-inflammatory . 

There are more vegetables into this category like zucchini, celery, asparagus, lettuce having similar benefits, which have become part of our vegetable market and salads. 

Using Mind Power for Healthy Eating and Fitness Discipline

When we think of a diet program or want to lose fat% or looking for inch loss.... are we constantly thinking of-

'I want to but I can't ",
"I have tried before, I don't know but it just not happening",
"If you tell I can do whatever exercise but diet is just not my cup of tea, I can't control on my portions";
"My son wants only pizza, burger, fries; I'm worried that every evening he throws tantrums for ordering some or other junk food";
"Sweets are my weakness, I can't give up that. I need that post every meal";
"My husband can't give up on his daily alcohol peg with dinner. I'm scared.....he has got cholesterol now".

Ok ok, I'll stop giving these examples. But this is the story of 30-40% of enquiries coming to me.
And long story short my answer is, if certain repetitive actions led to these habits and or addictions; then other repetitive actions can replace these habits.

First, Let's understand the background behind this.

 
Addiction or Uncontrolled Habits (Inability to stop particular unhealthy action or chronic dependency on unhealthy options) like........
daily consumption of Mithais / Western fast food/anything which we feel like eating daily or for most meals
or
eating food in bigger quantities and talking about it with pride (e.g."I finish 24 Gulab Jamun at one go").
             Similarly, continuous mobile screen scrolling or the need for media binge-watching to get sleep at night is the same as smoking or alcohol addiction.

As a dietitian I feel that, giving only the theoretically right Diet Plan doesn't help in such cases, we need beyond this. Something that can be helpful at a mental and emotional level.

        As I am also a student of psychology in my academics, I Love this subject as well.
In this blog, that's why thought of discussing mind programming for health and fitness. They are actually notes from my newly learnt NLP (Neuro-Linguistic Programming) course and few books on the subconscious mind.

          First let's see deep-rooted  Emotional and Mental Reasons behind any habits /addictions formation:-
- Lack of Compelling Health Goal.

- Lack of Self Love.

- Low Self-esteem.

- Identity of being foodie. 

- Unconsciously, we have programmed minds that this is not my priority. 

- Dependent on outside recognition and pampering.

- Inability to apply the permanent solution.

- And most importantly our association.

 
           Going into detail about each of these reasons is a counselling process. But if you want to start understanding, I'll suggest you read books and watch videos on this subject.

Now let's see what are the techniques for Training the Mind to form Healthy Habit:-
As discussed earlier, new habits can be formed with new repeatedly practised actions, developing new beliefs with the attitude of learning and patience. Have a look...

# Revise / Review our Health Goal with ourselves and analyse it with the coach. Few Q.s for the same;
- Reason for starting health and fitness program.
- What is the result we expect?
- Why that result is important to you?
- What will happen if you don't achieve it?
- What will happen if you achieve it?

# Mind and Body are in coordination.
Start a scientific and holistic exercise schedule with discipline. One discipline helps to create another discipline.

 
# Empty mind wanders like a monkey. Menu Planning, Maintaining food diary and Reviewing with the coach. Paperwork and Accountability train the mind.

 
# At your desk/ wardrobe, write-down description of your bigger picture you being healthy and fit. You may draw yourself as being fit (Imagination is important not drawing). 

 # What we train our mind, forms RAS (reticular articulating system), which then starts programming our both mind and body. e.g. if we start exercising at 10 am every day, after a few days we get into the habit of daily exercise. But if we start skipping regularly, we indirectly program the mind that it's ok not to do exercise and start finding out excuses to justify it. 

# Where we focus, energy flows there. Prioritise healthy eating and fitness timetable as well as options over other daily routine things. 

# Last but not least, correct vocabulary by using words like health IMPROVING habits rather than weight LOSS habit. Mind accepts positive emotions. 

            My reasons behind writing this blog are for helping us to accept the challenges/ roadblocks in our fitness journey and seek a holistic solution towards it. And not hide behind excuses and quitting health goals too early. Nutrition and Health Coaching is a process for the same.

Who should consider Weight loss /Fat loss?

Weight Loss is a common term used today for Fat Loss/ Improving Body Composition.

And its intention is mostly shown by someone to look slim. And because of this lack of awareness, term weight loss is spoilt high time. 

On one side some say "I am retired now, what's the use of slimming down ", on another side some say "I'm married now, got kids.....to whom should I show off now by slimming down". 

And when their doctor prescribes weight loss after seeing their high uric acid level or physio recommends to reduce extra weight for getting relief from chronic lower back pain, they get the shock of a lifetime " Ohh weight loss is required for this also!!! "

I have also heard parents saying that their overweight/ obese children in the age group of the '20s and '30s (who are eating odd times and sitting endless hours either on a sofa or in conference rooms), don't need to get focused on healthy eating and fitness lifestyle because they are very busy in studies or professional commitments...."let him focus on study/job....body baadmein banayega".

But suddenly get worried when their children start developing fatty liver and dyslipidemia.

So let's qualify who should consider weight loss before medically getting a prescription for it. 

- If we stand sideline in front of the mirror and can see the abdomen coming out, sagging down (nonpregnancy). If the abdomen comes out more than 4 inches from the body line should consider fat loss and core strengthening. 

Extra abdominal fat weight, is a signal which could result in putting a burden on the lower back. It's a result of two things, first, it's extra fat and second loss of muscle elasticity. More waistline circumstances also put an extra burden on the knees and ankles. 

- Extra abdominal fat also has a possibility of higher visceral fat. It's fat around vital internal organs. It reduces the efficiency of their natural functioning, e.g. insulin resistance is a result of this. Therefore fat loss helps in regulating or even reversing PCOS and type 2 diabetes. Irregular menses, hunger pangs, cravings, and mood swings are some of the signs that call for a fat loss lifestyle. 

- Same with thyroid gland dysfunctioning. It's a vicious cycle of fat gain because of hypothyroidism and further imbalance because of fat gain. And this cycle can be broken only by developing healthy eating and not just by changing medication. 

- Gout is called "Rich Man's Metabolic Issue". Here, too much uric acid gets accumulated in the blood which doesn't get converted to urine. It leads to urate stones and gets saturated in joints mainly the wrist and ankle. It swells and pains. Sattvik meal program or alkaline food options reduces extra fat weight as well as balances body doshas (Vata, Pitta, Kapha). 

- As we age, after 35 - 40 years, our metabolism reduces which alters body weight composition. The rate of catabolism (cellular degeneration) is more than anabolism (new cell formation).  That means muscle tissue reduces and fat% increases. 

Therefore, those who have been living an unhealthy lifestyle don't gain weight till their late 30s, but suddenly become overweight/obese. Some develop pear shape bodies while others develop apple shape bodies. 

What to understand from this is, that if any of us notice an increase in these areas should start a healthy lifestyle that keeps our metabolism, muscle growth, and body composition healthy. 

- Having a blood pressure is now considered a common disease. Popping an early morning pill is like a morning ritual for many. But I have witnessed people getting rid of these medicines just by fat loss and a healthy lifestyle. 

Same miracles are observed for reversing unhealthy lipid profiles. So when we feel sudden breathlessness in between routine work, must consider DASH (Dietary Approach to Stop Hypertension). 

               After all, it's our choice between Lifelong Medication or Lifestyle Modification.

Self Love for Healthy Being

              

          

 February is the month to celebrate Love. It's true that love is not limited to one day, but special days are meant for showing our gratitude and celebrating with loved ones. On the same occasion, I want to share a few points for not forgetting to love one's self. 

         

            As we have been grown up watching and reading romantic stories which are dramatized to seek love from or give love to another person, we have totally forgotten about self-love. A quote said empty glass can't satisfy another's thirst. Similarly, in airlines, they announce 'In case of emergency first put the oxygen mask on oneself'. You may wonder why a dietitian is talking about self-love. Yes, it's a technically different subject but it's interdependent. Let me explain. 

            In my 15 years of professional experience, I have been observing that the majority of people are starting 'gym' or 'weight loss' programs with emotions like low self-esteem, guilt, jealousy, blaming, fear and need for external validation. And when asked why want to lose weight, the common answers are....want to fit back into an old blouse or want to attend a cousin's wedding, or have beach vacation plans, etc. Same way, most have a reason to reduce weight because they 'hate' the shape of their arms or hips or some body part and they ask for spot reduction.

           Now let me ask you, can we marry a person who doesn't respect us? Or can any person be willing to work efficiently under constantly criticizing employer? Just imagine 'our body is another person', can he be cooperative after the negativity he receives. 

              Accepting and Loving are pure emotions that everyone naturally possesses. Self-love is accepting, respecting and empowering ourselves. Without this power, we are less efficient to transform ourselves. 

             Another point is about doing exercise. At the gym, while working out, I have heard people saying "they will be doing the extra workout because the previous night they overate. Or I'll lift more weights today so can enjoy junk eating on weekends. Isn't it like a punishment? The guilt of overeating, fear of weight gain or it can be the anger of not having self-control. Check and analyze these hidden negative emotions. Exercise and diet discipline is less effective or temporary without emotional wellbeing.

                Accepting ourselves what we are, how we look and also accepting reasons for the current imbalance in our health leads to stopping blaming situations (family, city, community, profession) and opening our minds to learn and improve. When we accept ourselves, we start liking and loving ourselves. And when we love, we automatically respect ourselves and our bodies. Respect directs us to provide what it deserves. Self Acceptance, Self Love, Self Respect are powers to transform us into a better beings.

More Benefits of Self Love for Being Healthy: 

- Mother feeds her child with healthy and nutritious food, why? pure love. We respect our god, do we offer almighty god unhealthy 'junk' food? never. So when we start loving and respecting our body, chances of eating unhealthy and unnecessary will automatically reduce.

- Remember a time when we start loving someone, "our first love"....our priorities suddenly change. our world is around that one person. (If you have not yet experienced our movies have showcased these emotional state). Self-love also makes us prioritize ourselves. we can start finding time, that one hour every day for exercise, book reading, meditation & planning our nourishing diet.

- When we are happy from within, automatically outsourced happiness like food cravings or obsession with overeating reduces.

- When we start accepting our body, we start accepting the time it takes for improving itself. We then stop comparing with others.

 

Practices or Ideas to Love thyself:

- Every morning wake up with gratitude for seeing that day. Thanking god enough for an optimally healthy body.

- Start a day with self-empowering (Physical and or Emotional) practices like reading spiritual (it's different than religious), self-help books, practising pranayama, doing meditation or doing body exercise. Start a day with either of these or all before starting our household or professional routine. 

 

- Gift ourselves self-transforming things like fitness tools... resistance band, yoga mat, fitness activewear; dream book, self-love journal, self-help books, skincare products, running shoes, sports equipment like badminton.

- Enroll on fitness classes, hobby classes, new skills learning tuitions.

- Spend a few minutes every day as "Me" time to appreciate things we do for self-growth and fitness. Observe our progress in each area of life.  You may invest in respective coaching for the right guidance.

- On some weekends go for activities like trekking, nature trail, photography, beaches around your city. If not that, treat yourself with special coffee or smoothie.

- Every night before sleep, practice visualization of our improved version of health and fitness, benefits we are getting being youthful, energetic and full of love.

                     When we are Independent (our inside dependent) for love and happiness, we become a source of happiness and health. We then subconsciously get disciplined towards improving ourselves starting from our health and fitness, and this discipline is itself a new identity we carry. And today our family, our society needs role models of health and fitness.... let us be that and lead by example.

Self Love is indeed transformational.