Vinita Contractor

Vinita Contractor Holistic Nutrition & Lifestyle Coach. Founder: Leaf E-academy. I’ll guide you on this wellness jou

Join us for an empowering 3-day retreat exclusively designed for women over 35 to help you navigate hormonal changes, un...
22/01/2025

Join us for an empowering 3-day retreat exclusively designed for women over 35 to help you navigate hormonal changes, understand nutrition, build strength and fitness, and prepare for the perimenopausal years, equipping you to thrive in your 40s and 50s.

Are You Experiencing These Challenges?
✅Weight gain and metabolism changes
✅Mood swings and emotional ups and downs
✅Brain fog and forgetfulness
✅Sleep disturbances
✅Overwhelm & burn out

If YES, it’s time to prioritize ➡️YOU.

Why EMBRACE RETREAT?

This retreat is tailored exclusively for women over 35 to help you:
✔️Gain clarity on the hormonal changes happening in your body.
✔️Develop practical solutions to prepare for and manage perimenopause.
✔️Reclaim your energy, vitality, and confidence.

Led by Vinita Contractor, a Holistic Nutrition & Lifestyle Coach, this transformative retreat will empower you to embrace this phase of life with knowledge and self- compassion.

What You’ll Achieve:
✔️Understand hormonal and physical changes during perimenopause.
✔️Optimize your hormonal health through targeted strategies.
✔️Learn key nutritional principles to balance your body and mind.
✔️Boost physical fitness, strength, and metabolism.
✔️Manage stress with effective relaxation techniques.
✔️Connect with a supportive community of like-minded women.
✔️Create an actionable plan for vibrant health.

At EMBRACE RETREAT, every activity & each day is thoughtfully curated to combine knowledge, activities, and relaxation.

The aim is to not only rejuvenate your body and mind but also empower you with practical tools to use in your day to day life.

Here’s what you can look forward to:
❇️Daily knowledge sharing sessions: Nutrition, Exercise, role of Stress & Sleep etc.
❇️Breath-work & Meditation
❇️Strength training, yoga & exercise sessions
❇️Cooking demo & Goal Setting
❇️A talk by a Gynaecologist addressing common concerns
❇️Organic farm visit & Grounding
❇️Healing activities such as Drum circle, Yoga Nidra etc.

📅 14-16 Feb 2025 | 📍 The Hidden Oasis, Pune
Limited spots available — Register today!

13/04/2024

In India a nariyal pani wala is a common sight and most of us have seen them at beaches, markets and even hospitals. 🌴

Whenever I break a fast or when my kids or I are running a temperature, my go - to is nariyal pani.

𝐇𝐞𝐫𝐞 𝐚𝐫𝐞 𝐬𝐨𝐦𝐞 𝐨𝐟 𝐭𝐡𝐞 𝐛𝐞𝐧𝐞𝐟𝐢𝐭𝐬 𝐨𝐟 𝐝𝐫𝐢𝐧𝐤𝐢𝐧𝐠 𝐭𝐞𝐧𝐝𝐞𝐫 𝐜𝐨𝐜𝐨𝐧𝐮𝐭 𝐰𝐚𝐭𝐞𝐫:
✅High in potassium
✅Help lower blood pressure
✅Aids in hydration
✅Free of fat & cholesterol and low in calories

How often do you have nariya pani?

𝐀𝐥𝐬𝐨, 𝐫𝐞𝐟𝐞𝐫 𝐭𝐨 𝐨𝐧𝐞 𝐨𝐟 𝐦𝐲 𝐫𝐞𝐞𝐥𝐬 𝐨𝐧 𝐚 𝐡𝐨𝐦𝐞𝐦𝐚𝐝𝐞 𝐞𝐥𝐞𝐜𝐭𝐫𝐨𝐥𝐲𝐭𝐞 𝐫𝐞𝐜𝐢𝐩𝐞 𝐮𝐬𝐢𝐧𝐠 𝐭𝐞𝐧𝐝𝐞𝐫 𝐜𝐨𝐜𝐨𝐧𝐮𝐭 𝐰𝐚𝐭𝐞𝐫. 𝐃𝐌 𝐦𝐞 𝐟𝐨𝐫 𝐭𝐡𝐞 𝐥𝐢𝐧𝐤 𝐢𝐟 𝐲𝐨𝐮'𝐫𝐞 𝐮𝐧𝐚𝐛𝐥𝐞 𝐭𝐨 𝐟𝐢𝐧𝐝 𝐢𝐭 :)

13/04/2024

After you are in your 40’s facing hormonal changes, managing stress / cortisol levels and disturbed sleep 😴 are common but doing these 2 simple things can help you so much in so many ways.

𝐔𝐧𝐰𝐢𝐧𝐝𝐢𝐧𝐠 𝐰𝐢𝐭𝐡 𝐚 𝐛𝐨𝐨𝐤 📖 𝐢𝐧𝐬𝐭𝐞𝐚𝐝 𝐨𝐟 𝐚 𝐬𝐜𝐫𝐞𝐞𝐧 𝐨𝐟𝐟𝐞𝐫𝐬 𝐬𝐞𝐯𝐞𝐫𝐚𝐥 𝐬𝐢𝐠𝐧𝐢𝐟𝐢𝐜𝐚𝐧𝐭 𝐛𝐞𝐧𝐞𝐟𝐢𝐭𝐬 𝐛𝐮𝐭 𝐡𝐞𝐫𝐞 𝐚𝐫𝐞 𝟐 𝐦𝐚𝐢𝐧 𝐨𝐧𝐞𝐬:

✅ 𝐑𝐞𝐝𝐮𝐜𝐞𝐝 𝐄𝐲𝐞 𝐒𝐭𝐫𝐚𝐢𝐧: Reading a physical book allows your eyes to relax compared to staring at a screen. Screens emit blue light, which can cause eye strain, fatigue, and disrupt sleep patterns, especially when viewed for extended periods. Switching to a book reduces exposure to blue light, helping to alleviate eye strain and promote better eye health.

✅ 𝐈𝐦𝐩𝐫𝐨𝐯𝐞𝐝 𝐒𝐥𝐞𝐞𝐩 𝐐𝐮𝐚𝐥𝐢𝐭𝐲: Engaging with a book before bed instead of a screen can lead to better sleep quality. Screens emit blue light, which suppresses the production of melatonin, the hormone responsible for regulating sleep-wake cycles. Reading a book, on the other hand, does not disrupt melatonin production, making it easier to fall asleep.

𝐁𝐞𝐢𝐧𝐠 𝐨𝐧 𝐲𝐨𝐮𝐫 𝐟𝐞𝐞𝐭 𝐨𝐫 𝐬𝐞𝐚𝐭𝐞𝐝 𝐨𝐧 𝐚 𝐜𝐡𝐚𝐢𝐫 𝐰𝐢𝐭𝐡 𝐲𝐨𝐮𝐫 𝐟𝐞𝐞𝐭 𝐝𝐨𝐰𝐧𝐰𝐚𝐫𝐝𝐬 𝐭𝐨 𝐭𝐡𝐞 𝐠𝐫𝐨𝐮𝐧𝐝 𝐦𝐚𝐲 𝐛𝐞 𝐭𝐡𝐞 𝐮𝐬𝐮𝐚𝐥 𝐰𝐚𝐲 𝐛𝐮𝐭 𝐟𝐨𝐫 𝐩𝐚𝐫𝐭 𝐨𝐟 𝐭𝐡𝐞 𝐝𝐚𝐲 𝐞𝐥𝐞𝐯𝐚𝐭𝐞 𝐲𝐨𝐮𝐫 𝐟𝐞𝐞𝐭 𝐚𝐧𝐝 𝐟𝐢𝐧𝐝:

✅ 𝐈𝐦𝐩𝐫𝐨𝐯𝐞𝐝 𝐂𝐢𝐫𝐜𝐮𝐥𝐚𝐭𝐢𝐨𝐧: Elevating your feet promotes better blood circulation by reducing gravitational pull on blood pooling in the lower extremities. This aids in the return of blood flow to the heart, reducing swelling, alleviating discomfort, and preventing conditions like varicose veins and deep vein thrombosis.

✅ 𝐑𝐞𝐝𝐮𝐜𝐞𝐝 𝐋𝐨𝐰𝐞𝐫 𝐁𝐚𝐜𝐤 𝐏𝐚𝐢𝐧: Elevating your feet encourages proper posture, which can help alleviate lower back pain. This positioning promotes spinal alignment and reduces strain on lower back muscles, particularly beneficial for those who spend long hours sitting at a desk.

𝐓𝐞𝐥𝐥 𝐦𝐞 𝐲𝐨𝐮 𝐟𝐨𝐮𝐧𝐝 𝐭𝐡𝐢𝐬 𝐮𝐬𝐞𝐟𝐮𝐥 𝐰𝐢𝐭𝐡 "𝐚 𝐡𝐞𝐚𝐫𝐭" 𝐭𝐡𝐢𝐬 𝐖𝐨𝐫𝐥𝐝 𝐡𝐞𝐚𝐥𝐭𝐡 𝐝𝐚𝐲. ♥️

13/04/2024

We think cancer, heart attacks or lifestyle diseases came up out of the blue but they aren’t. The body gives us many warning signs and we ignore them.

Watch out for the signs mentioned above and start with small daily changes such as
◾Eating more fiber
◾Moving everyday
◾Spending time in sunlight
◾Sleeping early
◾Spending some time in silence/ meditation.

Ready to start your own wellness journey? 🌿💚
𝐂𝐥𝐢𝐜𝐤 𝐭𝐡𝐞 𝐥𝐢𝐧𝐤 𝐢𝐧 𝐭𝐡𝐞 𝐛𝐢𝐨 & 𝐒𝐢𝐠𝐧 𝐮𝐩 𝐟𝐨𝐫 𝐚 𝐟𝐫𝐞𝐞 𝟏𝟓-𝐦𝐢𝐧𝐮𝐭𝐞 𝐃𝐢𝐬𝐜𝐨𝐯𝐞𝐫𝐲 𝐜𝐚𝐥𝐥 𝐰𝐢𝐭𝐡 𝐦𝐞!

13/04/2024

Did you know❔

One of the best ways to get a good low-impact cardio workout is to walk on an incline (either on the treadmill or on natural outdoor slopes). This is not just great for your heart, and lungs but also increases the strength in your legs and is a great way to stay in Zone 2 while exercising.

✅Zone 2 training, also known as aerobic or endurance training, is a method of exercise where you work at a moderate intensity, typically around 60-70% of your maximum heart rate.

This zone is characterized by being able to maintain a conversation comfortably while exercising. Zone 2 training primarily targets aerobic fitness, improves endurance and enhances fat metabolism. It's ideal for building a strong cardiovascular base and promoting overall health and fitness.🏞️💪

💬 𝐃𝐌 "𝐙𝐨𝐧𝐞 𝟐" 𝐢𝐟 𝐲𝐨𝐮 𝐰𝐚𝐧𝐭 𝐭𝐨 𝐤𝐧𝐨𝐰 𝐭𝐡𝐞 𝐟𝐨𝐫𝐦𝐮𝐥𝐚 𝐭𝐨 𝐜𝐚𝐥𝐜𝐮𝐥𝐚𝐭𝐞 𝐲𝐨𝐮𝐫 𝐙𝐨𝐧𝐞 𝟐 𝐡𝐞𝐚𝐫𝐭 𝐫𝐚𝐭𝐞.👇🏻

13/04/2024

Adding baking soda and vinegar to a bowl of water helps to create a cleaning solution that can effectively remove surface pesticides from fruits like grapes and strawberries. The process is thought to be effective due to the alkaline properties of baking soda, which can help break down pesticide residues and reduce microbial growth. 🍇🍓

Baking soda acts as a mild abrasive and can help break down pesticide residues, while vinegar's acidic nature helps to dissolve and remove contaminants. When combined with water, this solution provides a natural and effective way to clean fruits and reduce exposure to harmful chemicals. 💧🌿

𝐇𝐞𝐫𝐞 𝐢𝐬 𝐡𝐨𝐰 𝐲𝐨𝐮 𝐝𝐨 𝐢𝐭:

🔹 1 cup of water
🔹 1 tablespoon of baking soda
🔹 1 tablespoon of white vinegar

𝐈𝐧𝐬𝐭𝐫𝐮𝐜𝐭𝐢𝐨𝐧𝐬:

In a bowl or container large enough to hold the fruits, mix together the water, baking soda, and vinegar.

Stir the ingredients until the baking soda is dissolved and well mixed with the water and vinegar.

Add the grapes or strawberries to the solution, ensuring they are fully submerged.

Let the fruits soak in the solution for 5-10 minutes, gently agitating them occasionally to ensure thorough cleaning.

After soaking, rinse the fruits under running water to remove any remaining solution and residues.

Pat the fruits dry with a clean towel or paper towel before consuming.

This proportion of ingredients is suitable for cleaning a small batch of fruits. Adjust the quantities accordingly if you need to clean a larger quantity of produce. 🍽️🧼

🌟𝐁𝐎𝐍𝐔𝐒 𝐓𝐈𝐏 𝟏: Washing fruits and vegetables under running water and using a scrub brush can also help remove dirt, bacteria, and pesticide residues effectively.

🌟 𝐁𝐎𝐍𝐔𝐒 𝐓𝐈𝐏 𝟐: Additionally, it's crucial to purchase organic produce whenever possible and wash all fruits and vegetables thoroughly before consumption to minimize exposure to pesticides and contaminants.

13/04/2024

Rapid weight loss methods like carb-cutting, salad-only diets, overexercising, and extended intermittent fasting may yield quick results.

▪️However, they're unsustainable and potentially harmful in the long run.

▪️Carb cutting deprives the body of essential nutrients and energy. Salad-only diets lack variety and can lead to nutrient deficiencies and cravings.

▪️Overexercising and prolonged fasting can stress the body, leading to injuries and hormonal imbalances. 🚴‍♀️🥗

▪️Unsustainable practices often result in weight regain and yo-yo dieting.

▪️Sustainable weight loss requires a balanced approach with nutrient-dense foods, regular exercise, and healthy habits. 🍏🏋️‍♂️💧

⬇️𝐓𝐲𝐩𝐞 '𝐘𝐄𝐒' 𝐢𝐧 𝐭𝐡𝐞 𝐜𝐨𝐦𝐦𝐞𝐧𝐭 𝐬𝐞𝐜𝐭𝐢𝐨𝐧 𝐢𝐟 𝐲𝐨𝐮 𝐟𝐨𝐮𝐧𝐝 𝐭𝐡𝐢𝐬 𝐡𝐞𝐥𝐩𝐟𝐮𝐥⬇️

13/04/2024

I have been working with these beautiful heirloom organic varieties of grains from Bio Basics for the past few weeks.🌾

Not only am I amazed with the subtle flavours, their properties and the sheer range of nature’s bounty our country has but also how such old varieties of rice are so much more nutritious and so much better for the environment.

Here is the recipe of the Millet garlic fried rice & below are the different kinds of rice I tried from Bio basics.

𝐌𝐢𝐥𝐥𝐞𝐭 𝐠𝐚𝐫𝐥𝐢𝐜 𝐟𝐫𝐢𝐞𝐝 𝐫𝐢𝐜𝐞

𝐈𝐧𝐠𝐫𝐞𝐝𝐢𝐞𝐧𝐭𝐬:
▪️1/4 cup Millet
▪️1 cup water
▪️1 tablespoon chopped garlic
▪️1 tablespoon each of finely chopped onion, beans, cauliflower, carrot, cabbage and capsicum
▪️1 tablespoon corn and peas
▪️Salt and pepper as per taste
▪️1 teaspoon lemon juice
▪️Garnish of chopped coriander or spring onions
▪️1 teaspoon Soy sauce ( optional)

𝐌𝐞𝐭𝐡𝐨𝐝:

▶️Soak 1/4 barnyard millet or any other little millet for 6 to 8 hours. Discard the water
▶️Boil the millet and water together for 10-15 minutes in a pot with a covered lid. Let it sit for a few minutes after the flame is switched off.
▶️On a medium flame roast garlic in a heavy bottom pan.
▶️Then add all the veggies and sauté for 2 minutes
Now add the cooked millet
▶️Add salt and pepper as per taste
Stir well and switch off flame
▶️Add lemon juice and garnishes. Soy sauce is optional.

Who knew rice could be so diverse?𝐂𝐨𝐦𝐦𝐞𝐧𝐭 "𝐑𝐈𝐂𝐄" to discover the amazing old rice varieties I've been loving and their health benefits!🌾🍚

12/03/2024

Just finished a wonderful 3-month journey with another awesome client! 🌟

I was thrilled to see her progress❤️ Thanks to all my clients for letting me be a part of their health journey. It's always a fantastic experience of learning, growing, and sharing nutrition wisdom. 🙌

Ready to start your own wellness journey? 🌿💚
𝐂𝐥𝐢𝐜𝐤 𝐭𝐡𝐞 𝐥𝐢𝐧𝐤 𝐢𝐧 𝐭𝐡𝐞 𝐛𝐢𝐨 & 𝐒𝐢𝐠𝐧 𝐮𝐩 𝐟𝐨𝐫 𝐚 𝐟𝐫𝐞𝐞 𝟏𝟓-𝐦𝐢𝐧𝐮𝐭𝐞 𝐃𝐢𝐬𝐜𝐨𝐯𝐞𝐫𝐲 𝐜𝐚𝐥𝐥 𝐰𝐢𝐭𝐡 𝐦𝐞!

11/03/2024

The way we live today and the way we spread ourselves thin keeps us always on alert mode. 🚨

🎬Technology and media keep us feeling occupied and busy and this doesn’t allow us to go into parasympathetic mode where restoration and healing takes place.🌿

This affects us women and our hormones in such a way that we don’t even realize that we are self sabotaging ourselves.♀️

DM with "𝐂𝐨𝐫𝐭𝐢𝐬𝐨𝐥 𝐅𝐢𝐱" and I will send you a easy to follow guide with hacks.


06/03/2024

🎉 Exciting announcement! You could win 𝐅𝐑𝐄𝐄 𝐚𝐜𝐜𝐞𝐬𝐬 𝐭𝐨 𝐦𝐲 𝟑-𝐃𝐚𝐲 𝐃𝐈𝐘 𝐉𝐮𝐢𝐜𝐞 𝐂𝐥𝐞𝐚𝐧𝐬𝐞!

Drop a comment and let's hit 100 comments to unlock this exclusive offer for 3 lucky participants! 🍊🥦

𝐒𝐡𝐚𝐫𝐢𝐧𝐠 𝐢𝐬 𝐜𝐚𝐫𝐢𝐧𝐠 - 𝐬𝐡𝐚𝐫𝐞 𝐭𝐡𝐢𝐬 𝐩𝐨𝐬𝐭 𝐚𝐧𝐝 𝐭𝐚𝐠 𝐲𝐨𝐮𝐫 𝐟𝐫𝐢𝐞𝐧𝐝𝐬 & 𝐟𝐚𝐦𝐢𝐥𝐲 𝐟𝐨𝐫 𝐚 𝐜𝐡𝐚𝐧𝐜𝐞 𝐭𝐨 𝐰𝐢𝐧 𝐭𝐨𝐠𝐞𝐭𝐡𝐞𝐫!

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Santacruz West
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MUMBAI

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Tuesday 9am - 6pm
Wednesday 9am - 6pm
Thursday 9am - 6pm
Friday 9am - 6pm
Saturday 9am - 6pm

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Our Story

I am here to guide you to a healthy lifestyle through nutritious plant-based food and a nature-synced lifestyle.

I am a Holistic Nutrition & Lifestyle Coach based in Mumbai. I find that being healthy and living a full life is something we are all entitled to, are the very things that have become exceedingly difficult. I do this primarily through in-person and online Nutrition & Lifestyle Coaching, workshops as well as offering DIY online programs and the recently founded The Leaf E-academy, which will make healthy eating and cooking accessible to everyone. With which, I intend to offer in-depth recipes and easy plant-based substitutes for those interested in adopting a healthy lifestyle.

I wanted to offer a solution which is simple, pocket-friendly in the long run as well as sustainable for life. I am passionate about empowering people with the knowledge and tools and enabling them to make smart choices for themselves. Being an ideal body size, weight or looking good on the outside is what most of us want but it comes from working from inside out. Achieving and maintaining optimal health is not just about calories and weight loss. It encompasses a lot more. From gut health to eating right to including lifestyle practices that help people feel and function better so they make better choices and form supporting habits.

I have worked with more than 1100 clients so far and have conducted over 100 workshops in India and abroad. I have been featured in several publications such as The Hindu, Mumbai Mirror, Midday, Asian Age, etc.