HEALTH

TRANSFORMATION
WORKSHOP

HANDBOOK
A letter for you..

Dear Satvic Family,

Our hearts are full of gratitude for each of you for joining us for the
Health Transformation Workshop.

You are embarking on a new journey in your life. It’s going to be a big
change, and we want to be there for you, to support you, and hold
your hand through this journey.

And so, we have created this handbook answering some of the most
frequently asked questions, such as, “how should I follow the Satvic
lifestyle while traveling?” or “what should I do when I get a fever, cold
or cough?”. We understand how important it is for you to have crystal
clear direction before making the switch.

Moreover, this handbook also contains a summary of the main

concepts you learned in the workshop so you can get a refresher
anytime you open it.

Last but not the least, we understand that it can be easy to slip out
of this path. The key to staying Satvic is consistent knowledge. If you
keep supplying yourself with just 15 minutes of knowledge every
day, you will automatically get immense self control. To do so, we’ve
included a list of some amazing books and movies that you can refer
to.

Welcome to the Satvic Family!

We will always do our best to serve you,

Harshvardhan and Subah
INDEX
Page

Four meal plans 1

Fasting FAQs 3
Enema FAQs 8
Sunbathing FAQs 14
General FAQs 17
Additional steps to fasten healing 19
Satvic lifestyle while travelling 21
What should I do when I fall sick? 22
Books and documentaries 23
Buying organic food 24
Physical centre 25
Choose your meal plan
Given below are four different meal plans.

The happy disease plan is for times you need to fast (eat no solid food). It should be followed in case of an
acute disease - such as fever, cold, cough, headache, sore throat, vomiting , diarrhoea or any acute pain.

The healing plan is for those trying to reverse a chronic disease or lose weight. If you are suffering from
diabetes, thyroid imbalance, PCOD, hypertension, sinusitis, asthma, cysts, stones, chronic gastritis/acidity,
chronic constipation, skin problems, hair problems, joint or bone problems or any other chronic disease,
please follow the healing plan. In this plan, one should eat grains not more than once a day.

The lifestyle plan is for those who have no disease and are wanting to maintain their health. After reversing
your health problems completely, you may switch to the lifestyle plan.

The building plan is for children below age 16 (if not suffering from any health problem), people engaged
in heavy physical exercise (more than 3 hours everyday), pregnant women (if not suffering from any health
problem) and those wanting to gain weight (if not suffering from any health problem). In such cases, one can
eat grains twice a day.

Please Note -

• You may swap lunch and dinner in any of the plans if that is more convenient for you.

• You can adjust the timings mentioned in the meal plans according to your schedule. However, always
follow 16 hour fasting between your dinner and breakfast, to give your body a chance to rest and repair
every night.

• Those in the building plan can do 14 hour fasting instead of 16 hour fasting.

• The recipes in this book have been structured according to the healing plan, as it is suited to most
people reading this book.

1 
Fasting - Nature’s Supreme Medicine

WHY FAST?
Fasting is Nature’s Most Supreme Medicine. When we keep eating all the time, the body is
constantly engaged in digesting our food; it never gets a chance to rest, repair or clean itself. It’s only
when we stop eating, our energy diverts from digestion to detoxification. During a fast, our body
rebuilds tissue, fades away old scars, replaces old, damaged and dead cells in our skin, dissolves
stones in the kidney or gall bladder, removes extra fat from the cells, breaks cysts, regularises
hormones, cleans the intestines, removes the mucus blocking the airways and clears the plaque
sitting inside our arteries. Basically, during a fast, our healing power goes into the depths of every
organ and pushes out the waste lying there through the various detoxification channels in the body.

16-HOUR FASTING
This is the easiest form of fasting for our modern
lives. All you need to do is maintain a 16-hour
break between your dinner and first solid meal the
next day. If you eat dinner at 6 pm, eat no solid
food till 10 am the next morning. You may have
juices before 10 am. If you eat your dinner at 7 pm,
eat no solid food till 11 am the next morning. You
can adjust the fasting window according to your
schedule. But remember - the earlier you eat your
dinner, the more effective your fasting will be. 16-
hour fasting is much easier than it sounds because
most of the time you’re not eating, you’re sleeping!

Not allowed during the 16-hour fast Allowed during the 16-hour fast

Tea, coffee, milk, soup, fruit,

Water, any vegetable juice,
fruit juice, smoothies, shakes or
coconut water
any solid food

3 
ONCE-A-WEEK FASTING
Choose any one day of the week that is convenient for you and fast on that day. You can choose
what level of fast you want to do, depending on your experience, willingness, climate and health.
If you decide to do a juice fast, you may take 4-5 glasses of juice in the entire day. Avoid fruit juice
during a fast. If the weather is cold outside, it’s better to do a soup fast. Make sure your soups are
extremely light, have no or very little fibre, contain no strong flavors or milks (even nut milks). If you
cannot do a liquid-only fast, you may do a fruit or vegetable fast. Pick 2 or 3 light fruits or vegetables
and consume only those for the entire day. No grains, cooked food or nuts.

Click here to watch our

video explaining fasting.

4 
Frequently Asked Questions about Fasting

DOESN’T FASTING CAUSE ACIDITY? CAN I FAST IF I’M PREGNANT OR

First, let’s understand what acidity is. Acidity BREASTFEEDING?
happens when we keep eating throughout During pregnancy or breastfeeding period,
the day, and our stomach keeps digesting 24 keep a 12-14 hour gap between your last meal
hours a day, 7 days a week; It never gets a and first meal instead of 16 hours. Instead of
chance to rest. As a result, it loses it’s natural doing a liquid fast once a week, do a fruit fast.
ability and starts releasing acids (digestive
juices) even when it’s not supposed to, that is, HOW DO I TAKE MEDICINE IF I AM
even when there is no food inside the stomach. FASTING?
Hence, the acids hit the stomach lining and it
If you have to take medicine early morning,
causes pain.
shift your fasting period backwards. Have
your dinner early the previous day, so that it
Fasting will be extremely beneficial for any
allows you to have breakfast also early the
person suffering from acidity. It might be
next morning with your medicine. However, as
difficult in the beginning and the stomach
you keep following the Satvic lifestyle, the aim
might ache. But after 3-4 days, the stomach
should be to get rid of medicines completely.
will regain it’s natural functioning. On the 4th
day, you will not feel pain, even while fasting.
HOW DO I DEAL WITH HUNGER DURING
If you never give your stomach a rest, acidity
FASTING?
will never be healed. If 16-hour fasting seems
too much, don’t worry, start with 14, and then Our stomachs are extendable pouches; the
stretch your fasting hours gradually. more we put in them, the larger they will get.
If we keep them full, then they will lose their
elasticity. The more we fast, the smaller the
WHAT KIND OF PYSICAL ACTIVITY CAN I
stomach will get and its elasticity will improve.
DO DURING MY FASTING HOURS?
Eventually, your hunger will reduce. If hunger
During a 16 hour fast, there is no restriction on
is intolerable, you can have vegetable juice or
physical activity. You can do jogging, running,
coconut water.
cycling, yoga, strength exercises, dancing,
swimming, anything!
FOR HOW LONG DO WE PRACTISE 16
HOURS FASTING?
However, during a full day fast of only liquids,
We should make fasting a part of our daily
it is best to give the body rest and do only
lives for as long as we’re alive. This will help us
minimum exercise such as yoga or walking.
to stay healthy and happy forever. Slowly, we
will start to truly enjoy fasting.

5 
CAN CHILDREN FAST? SHOULD I FAST IF I’M A DIABETIC?
If a child is below 16 years of age and is Yes, fasting is very beneficial for diabetics.
completely healthy (not suffering from any It will reduce insulin resistance, lower blood
health problem), he/she does not need to fast sugar levels, and offer protection against the
every day. A 12-hour gap between his/her progression of type-2 diabetes.
dinner and breakfast is enough.
However, in case there is a dip in the sugar
However, if a child is suffering from a chronic levels while fasting and you feel dizzy, have
disease, it will be beneficial for him/her to fast 1/2 a teaspoon of jaggery (even between
for 14 hours every night and do a weekly fast your fast). Also, diabetics should take extra
on only liquids, until the disease is reversed. precaution to ensure that they do not consume
any pure fruit juices during a fast.
I AM UNDERWEIGHT. SHOULD I FAST?
Fasting will be extremely beneficial for you WHY DO I EXPERIENCE WEAKNESS AND
if you are underweight. Emaciation is not HEADACHE DURING FASTING?
caused due to lack of food but due to reduced It is completely normal to experience some
health. What you need is not more food but a weakness or headache when you begin
perfectly functioning, well-detoxified system to fasting. It’s a sign that your body is detoxing &
be able to digest and absorb the food. Fasting healing itself.
will help improve digestion & food absorption
capabilities and help gain weight in a healthy During a fast, all your Pranshakti is occupied
manner. in cleansing and healing, due to which,
not enough energy is available to perform
People who are underweight should continue other bodily functions. Thus, you feel weak.
with 16-hour fasting and once-a-week Sometimes, the cleansing out of toxins may
fasting for the first 3 months. Once the body is even manifest as a headache.
cleaned, they should switch to plan mentioned
on pg 18. When you face these detox symptoms, make
sure to continue your fast, keep sipping water
DOES MY FASTING WINDOW NEED TO BE through the day, take enemas and wet packs,
THE SAME EVERY DAY? do pranayama and take full rest. Do not fear
No, it does not need to be exactly the same these detox symptoms, rather, celebrate them,
every day. However, if you follow similar as your body is getting a chance to detoxify.
timings everday, it will help your body adapt to
the fast better.

6 
SHOULDN’T BREAKFAST BE THE company sell its products? By portraying
HEAVIEST MEAL OF THE DAY? that breakfast is the most important meal of
Breakfast should not be a heavy meal. Let us the day and how it can be detrimental to our
understand the reason for this in points - health if we skip it. This induces fear in us and
that’s how we began prioritizing breakfast
1. If you eat a heavy breakfast, your energy irrespective of whether our own body needed
in the morning will get diverted towards it or not.
digesting your food and therefore, while doing
your work, you will feel lazy, tired and sleepy. Once you start aligning your eating habits with
On the other hand, if you eat something what your body tells you to do, you will start
light (such as fruits), less energy will go into realizing how fasting from time to time comes
digestion and more will be available for work. so naturally to us. It is the most natural way of
eating because it respects the two phases in
2. When you start a car, you don’t immediately our body - digestion and elimination.
set it on 5th gear. You start with 1st gear and
gradually move up to 5th gear. Same with
WHAT IS THE BEST FOOD TO BREAK OUR
our body. Start with juices. Then eat fruits for
FAST WITH?
breakfast, and your main grain meal for lunch,
finishing with a light dinner. Remember, our digestive fire or jatharagini is
at its lowest during the morning. Therefore, we
3. Our ancestors never believed in this should always break our fast with something
“Breakfast of the Champions” theory. In fact, light & nutritious.
Brahamans in the past used to fast till 12 pm,
and before that, they used to finish all their The best food to break your 16-hour fast is
major chores. Students used to eat their first ash gourd juice, coconut water or any other
meal at noon, after finishing their studies, vegetable juice.
so that their energy does not get sapped in
digestion. When we drive a car, we gradually shift from
the 1st gear to the 5th gear. We do not directly
4. This theory of eating a heavy breakfast has shift to the 5th gear. Same way, our digestive
been left upon us by the Western influence. system is weak in the morning and gets
It is formed by self-proclaimed doctors and stronger by noon. Hence, we shall gradually
nutritionists. Nowhere in our scriptures is break our fast, first by juices, followed by fruits,
heavy eating in the morning advocated. followed by either a salad or a grain meal.

Our nutritional curriculum is largely funded by

large cereal companies. How does a cereal

7 
Enema - Give your intestines a bath!

WHY DO WE NEED ENEMA?

Many of us are carrying many years of undigested food stuck
in our intestines. When we eat stale, processed or packaged
food, it does not get fully eliminated from our body. It leaves
a coating on the inner walls of our intestines, like plaster on
a wall. In due course of time, this coating keeps increasing in
thickness. Over time, the intestines absorb this waste and send
it to other organs, causing a decline of our overall health. With
the help of an enema, we can clear out this old, toxic waste.

WHAT IS AN ENEMA?
Enema is a simple tool to clean the intestines.
It comes with a pot attached to a pipe. Using
this tool, we fill water inside our intestines and
hold it for a few minutes. As we hold the water,
the waste and filth accumulated on the walls
of the intestines starts leaving its place and
gets ready to exit from our body. Don’t worry!
Enema is absolutely safe & pain-free, requiring
only 10 minutes of your time.

HOW TO TAKE ENEMA?

The best place to take enema is a bathroom. Pour
300-500 ml of clean, room temperature water into
your enema pot. Lubricate the tip with coconut oil.
Place the enema pot on a shelf. Kneel down on
the floor like in the photo shown on the left. Insert
the pipe into the rectum about 2 inches deep. One
hand should be holding the tip of the pipe, so it
does not fall out. Let the water empty into your
intestines. Then, pull out the pipe and leave the
8 
enema pot in your sink to be washed later. Hold the water inside for 5-10 minutes. While holding,
walk while massaging your stomach clockwise and anticlockwise. All the encrusted filth will start
leaving its place. When you go to the bathroom, sit normally on the toilet and let your bowels
evacuate. You will be amazed to see how full of waste your intestines were! You’ll feel very light and
clean and you’ll wonder why you didn’t do this years ago. If you are just starting your Satvic journey,
take enema every day once for the first 21 days. After 21 days, take it only when required or once in
10 days for regular maintenance.

BENEFITS OF ENEMA
• Removes chemical and old medicine residues in the colon
• Allows for better absorption of nutrients from our food
• Helps tremendously in reversing any disease
• Promotes healthy intestinal flora
• Improves digestion
• Normalises weight
• Improves skin
• Brings mental clarity
• Increases energy and vitality

Click here to watch our

video explaining enema.

9 
Frequently Asked Questions about Enema

FOR HOW LONG SHOULD I TAKE ENEMA? WHAT IS THE BEST POSITION FOR
We recommend that once you start following ENEMA?
the Satvic lifestyle, take enema once every day The best position for enema is to kneel down
for 21 days (take only 300 to 500 ml of water on the floor with your buttock lifted higher
at a time). This is to ensure a master cleanse than your head. This way the water goes
of the intestines to get rid of all the waste deeper into your colon due to gravitational
that has accumulated inside over a lifetime of force and does more cleansing than in any
wrong food and lifestyle. This should be only a other position.
one-time cleanse.
In case you are suffering from knee or joint
After 21 days, do not take it every day. Take pain and can’t get down on your knees, you
it only once in 10 days (to ensure that if any may try the ‘left side’ position. Simply lie down
toxins start getting accumulated, they are on your left side with your legs straight out
immediately flushed out of the body). and bring your right knee up towards your
chest. Now, use your right hand to insert the
Also, if you are suffering from an acute nozzle into the rectum and let the water flow
disease or detox symptom (cold, cough, fever, in.
headache, vomiting, diarrhea, inflammation,
pain), take enema twice every day to help the Furthermore, we recommend that you walk
body heal faster. and massage your stomach in a circular
motion in the last few minutes of holding the
water. This further aids the detox process.
WHAT IS THE BEST TIME FOR ENEMA?
The best time to take the enema is in the
morning on an empty stomach after your WHAT KIND OF WATER SHOULD WE TAKE
natural bowel movement. If you don’t get your IN THE ENEMA?
natural bowel movement in the morning, take You can use drinking water, or even tap water.
enema immediately after attempting one. It should always be room temperature -
neither too hot nor too cold.
If it is not possible to take it in the morning,
then take it at any other time. Maintain a gap
DO I NEED TO ADD ANYTHING TO THE
of 2 hours between your meal and enema.
WATER IN THE ENEMA POT?
We do not suggest adding anything to the
For even deeper detoxification, do a wet pack
water. People often use hot water, coffee and
before you take enema.
liquid soaps to take enema which is extremely
harmful for our body.
10 
FOR HOW LONG SHOULD I HOLD THE WHAT SHOULD THE TIME GAP BE
WATER IN WHILE TAKING ENEMA? BETWEEN A MEAL AND ENEMA?
We suggest holding the water for about 5-10 There should be a minimum gap of two hours
mins. between your meal and enema.

Have you ever tried to clean a scorched pan?

CAN ENEMA BE TAKEN IN CASE OF PILES
If yes, you must have noticed that we need to
/ HAEMORRHOIDS TAKE ENEMA?
soak it in water for some time for the charred
areas to soften, after which it becomes easier You can take enema in the case of piles /
for us to clean the pan. The same holds true fissures / hemorrhoids but do so with utmost
for the hard crusty layers of filth deposited on care. Please do not use the regular pipe in this
the walls of our intestinal tracts. We need to situation. There is a special orange-colored
hold the water inside for at least 5-10 minutes rubber catheter (available at any chemist),
so that this waste can soften up and can be which is safer in case of piles / fissures /
flushed out. hemorrhoids. If you experience even slight
pain or bleeding while taking enema, then
Please remember that holding the water for immediately stop taking it. We should not
sufficient time is more important than taking in cause any violence to our body. Please follow
more water. This is because the water needs the rest of the Satvic lifestyle principles - wet
to stay inside the intestines for long enough pack, 16-hour fasting, sunbathing, pranayama
so that it can dissolve the hard & crusty waste and the Satvic food plan.
stuck in the intestine walls.
After 3 months of religiously following the
If you are not able to hold the water, reduce Satvic lifestyle, there will be a tremendous
the quantity of the water even further. Start improvement in your health. Then you can
with taking only 100 ml of water and hold it for try taking enema again. If it is absolutely
5-10 mins. If this becomes easy, then move on comfortable (no pain or bleeding), you can
to increasing the quantity of water slowly. continue it using the rubber catheter.

HOW DEEP SHOULD I INSERT THE DOES ENEMA FLUSH OUT THE GOOD
NOZZLE INTO THE RECTUM? BACTERIA FROM OUR INTESTINES?

Insert the pipe/nozzle in the rectum not more When the intestines are layered with toxic filth,
than 2 inches deep. Also, lubricate the nozzle old feces and plaque, they cannot possibly
with some oil for easy insertion. This may have any good bacteria. Taking an enema
sound painful, but once you have taken an clears the intestines of this waste so that
enema you will know that there is absolutely they become healthy and clean again. Good
no pain and it is completely safe. bacteria can only thrive in clean intestines, not
in dirty intestines.
11 
CAN CHILDREN TAKE ENEMA? WHAT OIL IS BEST TO LUBRICATE THE
Children above the age of 1 can take enema. NOZZLE?
Please take special note of the following points You can use any good quality oil such as
if giving enema to a child below the age of 10 : coconut oil, olive oil or sesame seed oil to
1. Do not use more than 100 ml of water for lubricate the nozzle.
a child.
2. Instead of a regular nozzle, use a rubber
CAN TWO PEOPLE SHARE AN ENEMA?
catheter for children. The rubber catheter
is an orange-colored pipe which is much No, we do not suggest sharing enema with
softer than the regular tip, and thus a another person. Each person should have
safer option for kids. It can be found at a their separate enema kit. This is to maintain
chemist. hygiene and safety.

CAN ENEMA BE TAKEN DURING I’M SCARED OF TAKING ENEMA. CAN I

PERIODS? AVOID IT?

Yes, it is completely safe to take enemas We understand your concern. Taking an

during periods. enema may feel a little intimidating at first.
However, please take our word; it is a simple,
safe and a pain-free experience.
CAN ENEMA BE TAKEN DURING
PREGNANCY? It is not as difficult or invasive a process as
It is safe to take an enema during the first it may seem. Enema is a natural process of
3 months of pregnancy. Please do not use taking 300 to 500 ml of plain water inside
more than 200 ml of water in the enema pot. your intestines so that the waste stuck on the
However, strictly avoid enema in the last 6 inside of the intestine can dissolve and easily
months of pregnancy. flush out. It is not something new; it has been
practiced by our ancestors for thousands of
years. In yogic tradition is known as Basti.
SHOULD I TAKE ENEMA EVEN IF I’M NOT
Even Jesus Christ recommends taking enema
SUFFERING FROM ANY DISEASE?
in the book called The Essene Gospel of Peace.
Enema is beneficial for everyone. Even if you
are not suffering from a disease, taking an We encourage you to at least try it once. You
enema once a week or once in 10 days will will realize how effective & easy it really is!
help you. Even people who believed they were
living a healthy lifestyle, witness a lot of waste
coming out after an enema.

12 
WHAT IS THE SIGNIFICANCE OF TWO
DIFFERENT SIZED TIPS IN THE ENEMA
KIT?
You would have received 2 tips of different
sizes in your enema set. The only difference
between them is that the longer tip with
more holes will release water with slightly
more pressure. You can try using both the
tips and stick with the one which feels more
comfortable to you.

IS ENEMA SAFE FOR SOMEONE WHO

HAS HAD AN ABDOMEN SURGERY OR
C-SECTION DELIVERY?
It’s safe to use an enema 6 months after an
abdomen surgery or a C-section delivery.
However, please do so before consulting your
doctor. Also, don’t use more than 300 ml of
water at a time.

SHOULD I APPLY WET PACK BEFORE

ENEMA OR AFTER ENEMA?
Enema is more effective if it is taken after
doing the wet pack. This is because the wet
pack increases the blood circulation inside the
body. When the blood is circulated, the toxins
are also automatically circulated. Then, during
an enema, the same toxins are eliminated.

WHERE CAN I BUY ENEMA FROM?

You can get an enema kit from a chemist
shop. Make sure to buy the one that looks like
the one shown on pg 8. However, for your
convenience, we have also made it available
on our website. You can click here to buy one.

13 
Sunbathing - The Best Disinfectant

WHY SHOULD WE SUNBATHE?

Sunlight is a biological need for us humans.
Mother Nature has not designed our human
body to function without exposure to sunlight.
Without it, our bones start to become soft,
we develop mental disorders and our organs
cannot function properly. In today’s indoor
generation, we’re doing most of our activities
indoors and thus, sunbathing has become
even more important.

PROPER WAY TO SUNBATHE

Simply lie down in the sun at any place where sunlight can directly reach you - balcony, verandah,
roof, park, beach, anywhere. The best time to sunbathe is either morning or evening. Remember -
you need the light of the sun, not the heat of the sun. In winters, you may sunbathe in the afternoon,
but make sure to cover your head with a cotton cloth. Sunbathe for approximately 30 minutes.
First, expose your entire front body to the sun for 15 minutes, and then your entire back body for
another 15 minutes. It is best to sunbathe with no clothes on. However, if you cannot find a private
spot, wear as few clothes as possible (preferably white cotton clothes). Cotton readily absorbs the
light of the sun. There is no point sunbathing while wearing thick or polyester, nylon or synthetic
clothes. Also, always sunbathe in the fresh open air, not through a glass window. Make sunbathing
a lifestyle. Do it every day for about 30 minutes to see your health transform!

BENEFITS OF SUNBATHING
• Natural Disinfectant - Removes all bacteria, viruses, mold, fungus from our body
• Natural Detoxifier - Circulates the blood throughout the body and puts the toxins into motion
• Strengthens all the joints
• Absorbs the nutrients from our food
• Improves the working efficiency of all organs
• Makes the digestive fire stronger
• Dissolves the mucus sitting inside
• Makes us feel happier Click here to watch our
• Maintains skin health video explaining sunbathing.
14 
Frequently Asked Questions about Sunbathing

WHEN IS THE RIGHT TIME TO WHAT SHOULD I WEAR WHILE

SUNBATHE? SUNBATHING?
We suggest you sunbathe in the morning or It is best to sunbathe without any clothes on.
the evening because at that time, the sun is This way, we can get the maximum benefit
not very strong. Sunbathing should be done of sunbathing. However, if we do not have
in the presence of soft sunlight. You need the access to a private place for sunbathing, the
light of the sun, not the heat. The timings will next best option is to sunbathe with very loose
vary based on your location, but in general, white cotton clothes.
you should sunbathe around 2 hours after
SHOULD I APPLY SUNSCREEN?
sunrise and 2 hours before sunset.
Do not apply any sunscreen. It is one of the
most toxic things you could apply on your skin.
When sunbathing, as soon as you start
Years of advertising by the cosmetic industry
sweating, you should get up. That is a sign
has conditioned us into thinking that sunlight
that the body is heating up.
is harmful. As a result, we tend to avoid

In the winter, you may also sunbathe in the exposure to the sun, and if we do go out we
afternoon. Just make sure you cover your head apply sunscreen. The industry wins in selling
their product and we lose out on our biological
with a white cotton cloth.
need, sunlight.

WHERE SHOULD I SUNBATHE? Sunscreen contains numerous dangerous

The best place to sunbathe would be an open chemicals that eventually end up being
space where you receive direct sunlight. You absorbed in our body through our skin and
could sunbathe on your terrace, garden, or a can even cause cancer.
nearby park where you won’t be disturbed.

WHAT IF MY SCHEDULE DOES NOT

Sunbathing can also be done while exercising
ALLOW ME TO SUNBATHE?
in the morning or evening. Also, do not
If you have a very hectic schedule and cannot
sunbathe through a glass window, as it will
take out time for sunbathing, then
not be as effective.

15 
please include sunlight in other forms. Some WHAT ABOUT PEOPLE WHO LIVE IN
suggestions are: PLACES WHICH RECEIVE NO OR VERY
• Take a walking sunbath - walk in the LESS SUNLIGHT?
sunlight wearing thin cotton clothes Our bodies adapt to the place where we
• Take a break during work hours and step spend most of our time. Places like Antarctica,
outside in the sunlight or go to the terrace Northern Europe, Russia, Greenland have
• Do your exercise outdoors and you will extremely cold conditions and the sun is only
receive the benefits of exercise and present for a few hours of the day and for a
sunlight simultaneously few months in the year. People living in such
places have adapted to living with minimum
exposure to sunlight. But for the majority of
WHAT SHOULD I DO ON A CLOUDY DAY,
the world, we receive ample sunlight, and thus
WHEN THERE IS NO SUN?
we must take the maximum benefit of sunlight.
No problem, you may skip sunbathing on days
when the sun is not available. But you should
still go out and take in the fresh air. I DON’T HAVE ANY HEALTH PROBLEMS.
SHOULD I STILL SUNBATHE?
Yes, sunbathing will benefit you immensely,
AREN’T UV RAYS FROM THE SUN
whether you are suffering from a disease or
HARMFUL?
not. The sun is the ultimate source of energy
Sunbathing is completely safe if practiced
on our planet and a biological need for our
properly. It is important to take the light and
body.
not the heat of the sun. We highly recommend
sunbathing during the morning or evening
when the sun is not very strong. At that time, WHAT CAN I DO IF I LIVE IN A COUNTRY
there is also no UV rays present. THAT DOESN’T GET SUNLIGHT?
The next best alternative is to take a full steam
bath, followed by a cold shower. During the
CAN BABIES DO SUNBATHING?
steam bath, please apply a cold wet towel on
Infants/babies above the age of 1-year can
your head, to ensure that your head does not
do sunbathing. However, a newborn baby
get hot. The duration of the steam bath should
cannot bear the direct sun’s rays. There should
be about 20 minutes, and it can be done once
be curtains on the windows of the newborn
a week.
baby’s room. His eyes should not be exposed
to the light of tubes or bulbs.

16 
Other Frequently Asked Questions

IS THIS LIFESTYLE ADVISABLE FOR CAN WE HAVE A CHEAT MEAL ONCE IN A

PEOPLE WHO DO REGULAR GYMMING WHILE?
AND RUNNING?
Having a cheat meal is a conscious choice that
If you are engaging in any kind of intense one has to make. It’s like playing a game of
physical activity for 3-4 hours a day, then snakes and ladders. You climb up using healthy
you can have 2 grain meals a day. However, Satvic habits. Every cheat meal is like a snake
always supplement grains with 3 times more that pulls you down.
vegetables. Include nuts and seeds in your
salads and soups to make them wholesome. If you cheat, fast the next day to allow the body
Instead of only fruit, you may have a smoothie or time to clean itself. Drink only detox juices, take
smoothie bowl for breakfast, made of nut milk. an enema and apply the wet pack to allow the
body to rid itself of toxins.

HOW MUCH WATER SHOULD WE

Even while you cheat, some food items such as
CONSUME DURING THE DAY?
meat, eggs, milk and milk products should not be
We are often told to drink 4-5 litres of water had as they have a devastating impact not only
every day or 2 glasses of water upon waking up. on your body, but also your consciousness.
That is not right, as it puts undue pressure on
our kidneys. When it comes to drinking water, If you are trying to heal a disease, you should
there is one simple rule to follow - drink water not cheat for the first 3 months at least. Every
when you’re thirsty. cheat meal will pull you 5 days back from the
progress you made.
When you follow the Satvic food system, you
will be consuming so many water-rich foods Even when you cheat, choose the least
throughout the day, that your water requirement damaging foods. Gradually, as you keep
will be fulfilled by that itself. following this lifestyle, your mind will genuinly
Even without drinking too much water during start enjoying pure Satvic foods, and you won’t
the day, you will be urinating more than before. feel like cheating or swaying from this beautiful
Where did all this water come from? From all the path.
juicy fruits and vegetables!

Additionally, no matter how much water you

drink in a day, always make sure you sip it
slowly, instead of gulping it down.
17 
Other Frequently Asked Questions

I AM UNDERWEIGHT. SHOULD I STILL depending on how old and severe the disease
FOLLOW THE FASTING, SATVIC FOOD AND is. After the disease is fully reversed, they
DETOX METHODS? may start following the building plan. This will
ensure that whatever weight has been lost is
People who are underweight do not need gained back. However, this time, the weight
more food, but a better capacity to digest and gained will be healthy weight, and the tissue
assimilate their food. built will be healthy tissue.

Food & nutrition are not synonymous. Our One important point to remember while
nourishment does not depend on how much trying to gain weight is that robust exercise
food we are eating, but on how much food is extremely important. One must do 40 to 60
we are digesting and assimilating. One is not minutes of exercise every day. The exercise
underweight due to lack of food, but due to should involve less cardio and more strength
an impairment in health. What underweight building. Without exercise, do not expect
people need is not more food, but a properly weight gain. It’s absolutely crucial. If one cannot
functioning detoxified system to be able to exercise in morning, do it in the evening.
digest and absorb the food they are eating.
Given this, they will have no difficulty in gaining Additionally, the fasting period in the building
weight. plan may be reduced to 14 hours. But once-a-
week juice/soup fast should still be continued.
If one is underweight and is healthy (has no
That is very important for weight gain.
health problems and is meeting 7-8 symptoms
of good health, as discussed in the workshop),
they should follow two weeks of the healing
plan (yellow plan), and after that, they should
switch to the building plan (blue plan).

On the other hand, if one is suffering from a

disease and is underweight, he/she should
continue following the healing plan (yellow
plan) till the problem is fully reversed. This may
take anywhere between 1 month to 4 months,

18 
What additional steps can I
follow to fasten my healing?

1. Wet Pack
This is a powerful way to increase blood circulation in the body.
When blood is circulated, toxins are also easily circulated. For this
therapy, three cotton cloths are applied on the body - one big one on
the abdomen and two small ones on the neck and forehead. Before
applying, the three clothes are dipped in cold water and squeezed.
You should keep the wet pack on for about 30-40 minutes and can
do any other work while it is applied. Wet pack should
be avoided during winter. Watch our video
explaining the wet pack. Click on the button on
the right.

2. Outdoor Exercise
You can eat all the right food and still be unhealthy. Your body
needs to move! Just one day without exercise and your body
parts start to atrophy and slowly die. Studies show a sedentary
lifestyle has the same effect on heart disease risk as smoking a
pack of cigarettes a day! We need some form of exercise every day.
Exercise can turn back the clock 15-20 years! It’s the best mood
elevator of all. It reduces anxiety and extends your life. Instead of
exercising in closed, stuffy gyms, exercise outdoors, so you get
three benefits at the same time - of exercise, sunlight and fresh air.

3. Sungazing
Sungazing is an ancient practice. It means looking at the sun every
day for 10-15 minutes in the early morning (when it is not bright
at all). By doing so, powerful photons of energy are released by
the sun, which go directly into the eyes. Eyes are the windows for
the brain. When the sunlight reaches the brain, it does wonders! It
increases concentration, focus and memory, reduces cravings,
improves eye health and makes the turbulent mind
more balanced. Watch our video explaining sungazing.
Click on the button on the right.
What additional steps can I
follow to fasten my healing?

4. Yoga Asanas
Yoga develops inner awareness. It helps develop awareness of your
breath, flexibility in your joints and strength of your body and mind.
By practicing yoga as a whole, including living a Satvic lifestyle, you
can become truly happy and fulfilled in the core of your being. This
inner happiness shines through your eyes, your expressions, and
your attitude towards others. It is what makes you truly beautiful,
regardless of your age, your clothes, or your looks.
To guide you in your yoga practise, we have created
several yoga videos on our channel. To watch the
videos, click on the button on the right.

5. Pranayama
Through pranayama, we ingest one of the most important elements
of Mother Nature, which is the air element (praanavaayu). The
only way the disease-causing toxins can ever leave our bodies
is to first be COMBINED WITH OXYGEN. Without enough oxygen,
the body simply can’t take the inner garbage out, which is what
causes all diseases. To take in this air element everyday, we can
practise pranayama. Start with simple anulom-vilom pranayama,
for 10 minutes everyday, after your exercise or yoga practise in the
morning. Make sure to practise on an empty stomach, outdoors
(preferably with lots of plants around), and keep your eyes closed
during the practise.
How do I follow Satvic lifestyle
while travelling?

Stick to 1 grain meal a day Find juice shops nearby Find coconut vendors
Eat whatever best you get for that Fresh juice shops are easy to find. Drink the water and eat the
grain meal & eat raw for the rest Have at least 2 glasses of juice malai of 1-2 coconuts and that
of the day even during vacation can be your breakfast!

Take nuts from home Stay on only fresh fruits Do a juice fast for a day
Nuts are great to have as If you can’t find any grain meals once you return
snacks when hungry. Make that are close to Satvic principles, If you ended up eating a bad
sure to soak them at night stock up on lots of fruits meal, a fast will reset your body

Ask your hotel for Carry your enema Search for vegan
a yoga mat and wet pack restaurants nearby
If it’s not possible to do outdoor If you’re in the healing stage There are vegan restaurants in
exercise, practise yoga in your continue wet pack and enema many cities of the world now.
room with help of online videos even during travel Search for them online

21 
What should I do when I fall sick?
Follow the steps below in the case of fever, cold, cough, headache, sore throat, vomiting,
diarrhea, pain or any other acute disease.

Full fasting Enemas twice a day

Please do a full fast till the time all symptoms During an acute illness, your praanshakti is
go away (can take upto 1-4 days). Stay on only trying hard to clean the body. If you support it
water, coconut water, vegetable juices or soups. with enema, it can do it’s work faster.

Wet packs 4 times a day Sunbathing for 1 hour

Wet packs are also a way to support your Make sure you sunbathe only in the
praanshakti in it’s cleaning. They increase blood morning or evening sun. Sunlight will
circulation and lead to much faster recovery. remove all unwanted viruses and germs.

Lots and lots of rest No medicine

Give yourself not only physical rest, but also Follow all the other 5 steps stated here, & you will
emotional rest (no disagreements) and sensory come out much healthier after the illness, whereas
rest (as little screen time as possible). medicine will suppress the disease inside.

Watch our video explaining

these 6 steps. Click on the
button on the right 22 
I want to learn more about the Satvic lifestyle.
What more can I read or watch?

The Satvic Movement YouTube Channel

This is the best way to stay up to date with the knowledge. There
are many videos on the channel on specific health problems,
recipes and yoga. Click here to visit the channel.

BOOKS

Satvic Food Book Essene Gospel of Peace

Contains over 50 delicious recipes A 40-page book that records the powerful words
and lots of knowledge on food of Lord Jesus to his disciples about health
Click here to order Click here to read

VIDEOS & DOCUMENTARIES

Deadly Dairy - on YouTube Cowspiracy - on Netflix Food Choices - on Netflix

What The Health - on Netflix Game Changers - on Netflix Minimalism - on Netflix 23 
Where can I buy good quality organic food from?

Satopradhan Vision
Satopradhan Vision is a beautiful initiative started by two of our community
members - Sunil and Monisha. Just like you, they too attended the Health
Transformation Workshop and it changed their lives! During the journey
of implementing the Satvic lifestyle, they had a tough time finding organic
food resources. They realised that many others were facing the same
challenge - organic food was either a marketing gimmick or it was just not
available at affordable prices. They decided to commit their lives to resolving this problem, and that gave birth
to Satopradhan Vision - An online marketplace that provides all the food resources that you need in order to
live a Satvic life.

You can order the purest quality of nuts, seeds, grains, sweeteners, dried herbs, dairy alternatives and much
more, directly from their website! Satopradhan Vision is extremely meticulous when it comes to selecting
their farmers. Before bringing anything to us, they carry out extensive research to ensure that everything they
provide is 100% free of chemicals. This is not another website selling organic food products. It is an expression
of love, coming from a deep desire to serve our fellow family members who are following the Satvic way of life.

Click here to visit Satopradhan Vision’s website

 Is there any physical centre I can visit,
which is based on the Satvic healing philosophy?

Yes, there is a beautiful Nature Cure Clinic in

Kerela, by the name of Prakriti Shakti, that we
recommend to anyone looking for extra support
and hand holding in their healing journeys.

Prakriti Shakti is situated on the pristine hills

of Kerala. With 19 rooms and a well-equipped
team, Prakriti Shakti practises healing through
nature, the only way to heal you from within and
rejuvenate your mind, body and spirit.

The treatments are drugless and non-invasive and adhere to the strict tenets of Nature Cure. Using
only the 5 elements of Nature (fresh air, pure water, untouched soil, abundant sunlight and fasting),
people here are being treated from all chronic and destructuve diseases.

At Prakriti Shakti, you will find a highly experienced group of naturopathic doctors, the most delicious
raw healing food, lush green surroundings and abundant peace and calmness, to allow the fastest
healing. Through their daily yoga classes, therapies, treatments and consultations, they provide
support and guidance to anybody wanting to reverse their diseases.

Click here to visit Prakriti Shakti’s website