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Eat Up, Clean Up: Your Personal Journey To A Healthy Life

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About the Book

Today, everyone is an expert on losing weight and eating right. Foods fall in and out of trend faster than shoes. In this cacophony of voices, it is relatively easy to Hop from one crash diet to another in our never-ending obsession with being thin. Our compromises with food have left us prone to a wide range of lifestyle-induced diseases. Whether it is pcos or hypertension or cancer, these are all a direct result of our way of living and eating. Since there are no apparent symptoms, we ignore, overlook, and carry on—on caffeine and packaged pasta. But what we don’t realise is that the mysteries of a healthy and fit body lie in our traditional meals and cooking methods rather than the next crazy diet fad on social media. A book on nutrition, health, and disease reversal, eat up, clean up uses stories of people around you, people you know, to hammer home a critical point: small changes give you significant results. This book attempts to make you think long and hard about your dietary choices and how you perceive health and well-being. It doesn't speak of any wonder foods or supplements that will magically make you Fitter and your body more robust, rather it’ll urge you to cook your own food the way it was done in the good old days... Since there aren't any shortcuts to health.


‘It’s not just about losing weight, it’s about staying healthy. A must-read for everyone!’ – Manish Mehrotra, Celebrity Chef ‘The book beautifully talks about going back to the roots when it comes to health care, following the secrets of our grandmothers rather than concentrating on losing weight. I love how Manjari talks about health care more than sick care.’ – Dr Blossom Kochhar, Founder and Director of The Blossom Kochhar Group of Companies, Aroma Magic, Blossom Kochhar College of Creative Arts & Design (BKCCAD), and Aroma Veda ‘Staying healthy is a matter of making some good choices. Read this amazing book to know what are those right choices.’ – Dr Ashok Bajpai, Member of Parliament

About the Author

Manjari wears many hats, including those of a functional nutritionist, wellness coach, entrepreneur, speaker, author, and most importantly a mother. Having worked for many of India’s leading hospitals such as Max Healthcare, Manipal Hospital, and Columbia Asia while running her own platform of Manjari Wellness, she has dedicated her career to changing her patients’ lives by reversing their diseases using modern science and blending it with ancient Indian wisdom, curative herbs along with aiding inclusive health. For her work in the field of nutritional science and entrepreneurship, she has been felicitated with numerous awards such as the ASSOCHAM award for ‘Popular Consultant in the field of Wellness and Nutrition’, the CMO ASIA World Leadership Award for ‘Women Super Achiever’, and the ET NOW Stars of the Industry Awards for ‘Woman Leadership’.

200 pages, Paperback

Published September 1, 2020

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Displaying 1 - 19 of 19 reviews
Profile Image for Sarmistha.
200 reviews42 followers
December 11, 2021
The case by case study reflect on the lifestyle diseases like hypertension, diabetes, PCOS, obesity and others faced by majority of population caused due to excessive stress, erratic sleeping pattern and food choices. Ancient medicine science Ayurveda offers a great remedy to the critical situation caused by the ailments through proper balanced diet based on individual's constitution and following healthy lifestyle.
A well researched and well written book, it follows the process of development of packaged food products, adverse effects of salt and sugar content on human health and the pre-packaging processes that influences food nutritional quality. The author elucidates how food can be used as medicine. Proper diet plays an important role during convalescent person especially in case of severe illness like cancer. Readers will find the detailed information supported by scientific findings quite helpful in creating their own diet chart.
Profile Image for Khyati Gautam.
738 reviews176 followers
January 24, 2021
Eat Up, Clean Up by Manjari Chandra is a guide on healthy eating habits, backed by logic and experience. The book covers how we can bring about a change in ourselves by altering our food consumption. By the end, the book convinces us to look for the best food right in our kitchen than resorting to packaged or microwave foods!

The author used lucid language to weave a convincing narrative about healthy eating. She picked anecdotes and data from credible research reports to explain how unhealthy eating is drastically affecting us. She also pin-pointed misleading information provided by the pharma industry that aims to convince us that things can only get better with medicines. However, the truth is that most of our problems could be solved by altering our lifestyle.

All of us would agree that our sedentary lifestyle has done us a lot of harm. Personally, I've been observing its bad effects and now, I am slowly making my way to healthy food choices and living, in general. We might take things casually but we do not realize that deteriorating health can have severe results in the future. I loved how the book talks candidly about everything wrong with our current way of eating. Be it depending on packaged foods or trying to indulge in quick solutions for gratification, we choose an easy way. In this, we do not pay heed to where we're going wrong!

In a nutshell, it is a great book to know your mistakes and correct them as the author provided suggestions to direct us towards healthy eating. And did I mention that the author advocated Ayurveda that has a key to a lot of our woes? Go for this insightful book to embrace healthy eating and living.
January 13, 2021
This year, I have one resolution and that is eating healthy and staying healthy. Fighting against PCOS, I have done some serious changes in my diet. And from the past few months, I have been reading, watching several videos and articles on healthy eating habits. When this book came in my hand, I knew that it will be a useful read.


This book starts with the testimonials of the people who have fought with various diseases just by changing the food.

Further, the book explains the nutrition and history of canned foods coming into our kitchen replacing home-cooked food. The author has also explained how popping pills every time is hazardous for health.

With the help of various characters and stories, the author has depicted various situations about losing weight and how some people can’t lose weight because they don’t follow the strict regime. The author has strongly focused on eating right while losing weight, which many people don’t take into account in their weight loss journey.

This book has various charts and tables, where you can set your weight loss goal and can see what is healthy and what is not.

The next section in the book talks about PCOS, one of the most affecting diseases to women. 1 out of 10 women is now suffering from this syndrome. The author has extensively talked about PCOS and how it happens and how it can be controlled.

Next, the chapter talks about hypertension and hyper-cholesterol, which leads to a heart attack. With the help of a story, the author has explained in a very easy way about its causes, symptoms, and remedies.

Further, she has written about cancer and how some people can fight this deadly disease by changing food.

In the last two chapters, the author has talked about Indian spices and how every spice is a panacea to a particular disease. She has also talked about the importance of fasting and the Satvic diet.
In the end, she has given us a clear picture of how packaged food is poison in a fancy package.

Writing style:

The author has written this informative book in a very interesting way. The stories and scenario influenced a lot.

My perception:

This year, my resolution is to stay healthy, so this book comes in my hand at the right time. Every line of the book is an eye-opener and gives a clear picture of what we are eating. This book also has some quick and healthy recipes. The author has given importance to eating right and regional instead of following some diet trend. I have found this book useful and I am glad that I read it at the start of the year.

If you are struggling with your health or looking for a guide to eat healthy, then this book is one of the must-read books in the market.
Profile Image for Aryan Sarath.
Author 5 books35 followers
December 18, 2020
As mentioned by the Celebrity Chef, Manish Mehrotra, this book is "not just about losing weight, it's about staying healthy. A must read for everyone!". I cannot disagree with his view since this book, though it may appear simple from the outside( I mean the cover page which is not over hyped or glossy), gives you the tips and tricks as to how you could lead a healthy life.

The book talks in great detail about:


Loss of appetite

Hypertension & Cholesterol, BP

Depression and few other ailments which are an increasing trend in the recent decade. Manjari has taken a novel approach in explaining all these through stories where she has implanted few imaginary characters and what they go through, what made them go through it, how were they diagnosed and how they had overcome. All these were done in an effective way.

There were a few measures that were taken by some of her clients who had given a testimonial which includes:

Fasting Mimicking Diet

Elimination Diet

Oxygen Therapy

Cognitive Behavior Therapist etc., I am sure you would have come across some of them, if not all.

The concept of OOP - Out Of Pocket payments was literally new to me though it is very much prevalent in the Indian scenario where we end up paying from our pocket when it comes to medical expenses.

WHO’s definition of Nutrition “the intake of food, following the body’s dietary needs” gives you a detailed idea as to what this widely used term means.

Each and every chapter was explained in great detail. It has a “you need to know this” section which you shouldn't miss. In one of the chapters, the author asks this question - You could also have a reasonably well balanced meal from the fast food menu.

Now I am also deeply inquisitive to find out how this is possible.

Do you know what is the best way to fight anxiety?

The major emphasis was on Food, Lifestyle & Schedule < Pills. Is this not true? I was overwhelmed by the compilation of information and the way it was presented in this book. Now comes the next question.

Do you know the four principles of traditional food?

Most importantly, do not forget to fill the goal settings which find its way prominently at the end of each chapter. I loved the pages 54-57 in particular. Read the book to find out more :)

The book has a dedicated chapter on Cancer, Packaged Foods, Ayurvedic Food. I would say that this book is a must at all the household irrespective of what your age or belief is..
Profile Image for Meghaa Pradyumnan.
155 reviews1 follower
September 20, 2021
📑 : 194
🔖 : #fiction #wellness
🍅 Have you ever thought or experienced the effects of fast food on your health? We know it is difficult to combine taste and nutrition on the same plate. This becomes tougher when we are always on the go.
🍏 Today, everyone seems to be an expert when it comes to eating right and losing weight. Foods fall in and out of trends faster. In this chaos, it is relatively easy to hop from one crash diet to another in our never-ending obsession with being size zero! The book talks about how canned foods found their way into our kitchens and replaced home-cooked meals. Also, it highlights the hazardous effects of popping pills for every sickness, which can instead be cured by eating healthy.
🍊The author also narrates stories with characters struggling to lose weight and explains the simple reason behind them. Our compromises with food have left us prone to various locations lifestyle diseases. A little effort and self-motivation could go a long way in being happy and healthy!
🥦 This book enlightens and motivates us towards healthy eating habits backed with scientific facts. It isn't always that we come across nutritional information backed by credible evidence. The author primarily focuses on "Eat healthy to stay healthy" and the best part is that she doesn't suggest superfoods or additional supplements, rather encourages us to go back to traditional cooking practices. She also advocates the Ayurveda way of eating regimen, which includes a mixture of 6 tastes — sweet, sour, salty, spicy, bitter, and astringent!
🍉 I loved that Manjari has included goal-setting tables and charts that depict healthy and non-healthy food choices! I recommend this book for those struggling to lose weight for adoption healthier options to do so and it's a must-read for health-conscious humans!
🌽I read this book for #underratedbooksreadathon and enlightened myself with some amazing food choices!
🔖As someone who's struggled with PCOS, I strongly recommend this book for every women🔖
Profile Image for Simran Sharma (Craartology).
335 reviews16 followers
December 25, 2020
Manjari Chandra's 'Eat Up, Clean Up' is primarily about right eating and healthy living guiding the reader with comprehensive insights about nutrition in all that one consumes and must consume.

The author talks about eating food for nutrition and not weighing/dissecting meals into carbs, proteins, fats and eating only that our grandmother's would approve of!She writes explicitly about the balanced and beneficial traditional Indian home cooked meals with roti, sabzi and dal and the convenience fast food or packaged food and side effects post consumption. (paving way for lifestyle diseases). While the author lists the pros of eating fresh and traditional meals she also suggests various ideas to improvise and experiment with home cooked meals keeping in mind the necessity of a balanced diet with fresh and native-local ingredients for the hunger pangs and cravings to be satisfied.

Making balanced choices when one eats outside instead of selecting combo meals for excessive portions or discounts is a habit that one needs to modify and eat consciously whenever and wherever.

Lack of regular exercise and abstaining from fad diets or dieting with half knowledge can lead to unpleasant surprises.

The reader learns about the unsettling law-breaking racket being the pharma industry manufacturing drugs to generate higher revenues, misleading authorities, repurposing drugs, etc.

Misleading information about medication being the only solution to an ailment without modifying eating habits being the current perception is something Manjari Chandra's obliging book aims to change through different case studies covering different symptoms, syndromes and diseases.This book is a clear, comprehensive and insightful read inspiring the reader to take conscious and regular steps to lead a healthy life where a regimen plays the lead role to fitness and healing. Do invest your time reading and practising all that this worthy read offers!

Profile Image for Anubha Garg.
65 reviews6 followers
January 12, 2021
Eat Up, Clean Up by Manjari Chandra is a book focusing on how our modern lifestyle and our technology driven food choices have made us vulnerable and undefended against so many diseases. In a bid to modernize our living and adapt to the fast and hasty life, we make some decisions which are not as benefitting as they seem to be and this book throws light on some of such issues and also provides us with easy to understand solutions.

The thing which appealed to me the most was the way the author has presented all the information and the data in such an understandable and easy to comprehend way. I've come across books which talk about inducing lifestyle changes and nutrition but end up leaving the reader with just loads of information to process, which was not at all the case with this book. The research and effort which has been put into compiling all the facts was really impressive and showcased the undoubted expertise of the author in this field.

It left me with many useful things to takeaway, like how medication is not always the solution, easy goal setting activities which make it really easy to bring about a change in one's eating habits, and much more. The book talks about various diseases from common hypertension to cancer, in an insightful way and presents solutions to the problems related to them. This is definitely a must read for someone looking for some guidance on how to keep oneself healthy by choosing the right plate of food!
Profile Image for Solitude and  books.
826 reviews31 followers
January 16, 2021
Eat Up, Clean Up by Manjari Chandra published by 'FingerPrint!' is definitely a book which is worth reading! 

There are many testimonials by patients who got benefitted by following the author's guidelines by practicing healthy diets like elimination, fasting mimicking and exercises like yoga, meditation etc that helped them cope up Bulk frame, BMR disorder, Acid reflux even life threatening Cancer. 

Through the various chapters Eat Up, Clean Up clearly points out that -

▪️Food and health industry has now become a business. Your ignorance is someone's gain. So, it's the utmost necessity that we become thoughtful about what we intake for a healthy and happy life.

▪️We can go back to our roots and clean up our build up mess before relying on medicines alone. 

It is a very insightful book with fact and research based data that enriches our knowledge about causes and prevention some very common yet dreadful disorders like PCOS, Hypertension, High Cholesterol, Junk food addiction leading to cardiovascular, metabolic and hormonal disorders, Cancer's link with certain nutritions, Tridosha mentioned in Ayurveda, etc through a proper regulation of our diet. 

Again each chapter is supported by diagrams, tables and takeaways. 

I specially liked knowing about the techniques employed by the fast food industry to make your brain get addicted to their business by following 'Bliss Point'. 
Profile Image for Shreyasi Basu.
271 reviews14 followers
January 27, 2021
I am a PCOS survivor from age of 18 and I got many unwanted tips and tricks as well. But nothing could stop my pain in the ovary or this very common problem. But I had started to gain my weight within a damn year. I was worried! I started gathering my knowledge about this and as a consequence, I came to know only a healthy and disciplined lifestyle can solve PCOS. And yes! I have recovered around 40% of PCOS problems. "Eat up, Clean up" by author Manjari Chandra is not just a book but a treasure for us. Being thin and slim is the ultimate goal as vice versa. But do we ever judge, what will it impact on our body in the future? In this book, so many things are penned down revolving around nutrition, diet, PCOS, health various diseases, and so on.

After reading this I felt so fresh. I have learned so many facts that were unknown to me. 70% of this book is completely a new phase for me. The author's writing style is so informative and very realistic. Readers will find pages where they need to record data just like planners. Everything she has enclosed about diet and nutrition is from her knowledge, experience, and research. I love this spirit genuinely. So, This is a nonfiction book with lots of positive vibes, guidance, and advice. I will recommend this book to everybody especially those who are suffering like me and of course if you are on diet! To make a healthy and disciplined lifestyle, this book will help you genuinely.
Profile Image for Anagha S Setlur.
167 reviews8 followers
July 16, 2023
I honestly liked this book a lot. I was looking for a good, health conscious book for me to learn something new from, and this book gave it all. The author elaborates clearly, the benefits and demerits of consuming certain foods and how one can prevent and combat any disease with just having a proper diet and a healthy lifestyle.

Some key takeaways:

1. Vegan/vegetarian foods contribute more towards having a better health.
2. A healthy lifestyle is an everyday thing, that benefits in the long run.
3. Every person's body is different, and people can consume appropriate foods as per the body constitution, stated by Ayurveda.
4. Always eat home cooked foods.
5. Avoid packaged foods.
6. Consume fruits and vegetables in excess.
7. Reduce sugar and salt as much as possible.
8. Always go back to your roots and traditional foods.
9. Do not get influenced by the western standards of fast foods.
10. Anything natural is good for the body.
11. Aluminium is carcinogenic.
12. Store food in stainless steel, glass or paper. Plastic is harmful.
13. Exercise daily.
14. Keep moving throughout the day.

Kudos to the author for giving hope to everyone that anything can be solved by just eating right.
Profile Image for Md Akhlaq.
341 reviews8 followers
January 12, 2021
𝗘𝗮𝗽 𝗨𝗽, 𝗖𝗹𝗲𝗮𝗻 𝗨𝗽

Author: @manjariwellness
Published by: @fingerprintpublishingbooks

Book No. 2: 2021

Eat healthy to stay healthy principle is the base to attain optimum health. Health is the prerequisite for any venture. Health is wealth as all the wealth of any sort that one wants to possess can be had only if one is healthy! Suppose a man wishes to enjoy his life to the maximum. For this, he requires an abundant supply of resources such as money, luxuries, company of like-minded friends, etc. Suppose he has all of these except health. Do you think he will be able to enjoy life? No, not at all! Life's luxuries can only be enjoyed only when one is healthy.

It’s not always easy to find a nutrition book that’s easy to read and backed by credible research. But, Manjari does exactly that. This book talks about the core values of health care with lots of scientific facts, and anecdotes from the author's practise sessions to make this book immersing and more beneficial. There are seven chapters in this book concentrating on several significant aspects for a healthy and happy life. The best part of this nutrition book is that, It doesn't speak of superfood food or additional supplements, rather it will encourage you to cook your food in a conventional good old days style.

A must-read for everyone!

#readwithak #eatupcleanup
1 review
November 22, 2020
Ms Manjari Chandra is well known in the field of nutrition for her simple and basic approach to the concept called Diet.

With a wealth of details, Manjari tells us that minor changes in what you eat and how u eat, can help significantly prevent the risk of chronic diseases from PCOS to cancer. Such an insightful book about health and nutrition! I wish more such books are published.

This book is a encouragement to all of us to celebrate our traditional food knowledge rather than being guided by all the marketing blitz flashed on us
258 reviews5 followers
December 30, 2020
The book proves to be an interesting read as it provides information about the basic principles of using food as medicine. All the details provided in the book are well-researched and presented in simple and easy to understand language. The book offers a complete course on nutritious, time-tested, and easy to follow methods of healthy living without the need for readers to sweat and stretch too much. What I can say about author Manjari is that she beautifully penned down the book making it easy to understand for the readers. Having such book in collection is a definite blessing in this odd corona pandemic situation. I wish Manjari huge success with her book and life ahead.
Profile Image for Siddhi Palande.
542 reviews30 followers
January 15, 2021
Healthy living equals to healthy eating. But with so many guidebooks and videos out there we tend to get confused. For me this book was an elixir of sorts. It sorted me out. The mess that fast food leads to. How to eat right. What substitutes one can use. The food quantity. How to tackle my BP and PCOS. In a nutshell it is one of the best books.

Read the detailed review on instagram.com/book_gobbler
1 review
November 19, 2020
Eat up, clean up is an excellent book that talks about healthy eating in a fun way, it explains how fast food entered our lives, the scam done by pharmacies and food companies and why we should incorporate healthy fats in our diets. It's really informative and has pushed me to start eating healthier and taking care of my body better.
1 review
November 22, 2020
Reading Eat Up , Clean Up by Dr.Manjari Chandra is a very informative experience specially in this COVID Era where staying fit with strong Immune System is so very essential.
The best which I liked about this book was the significance given to our traditional food which we somehow lost in due course of time.
I am sure this personal journey will transform to a healthier society .
November 18, 2020
I think that Eat up Clean up is a comprehensive guide to incorporate healthy food choices in our daily lives. It is incredible to see the way it has listed the food that should be eaten/avoided with justifications from the perspective of not just modern science but Ayurveda as well.
1 review2 followers
November 18, 2020
Brilliant book ...Dr Manjari def knows her subject well. Lots of information for people who want to learn how to eat clean and live a better life
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