14 Day Pain Management through Food, Mindset and Movement.

pain management 3


Transform your health and life with this groundbreaking mind and body program designed by the founders of Nutromazing “Monica Yadegar”.

After 15 years of being in chronic back and hip pain on and off, I have tried from anything you name it; have worked with tons of different techniques, different supplements, medications, reiki, cranial sacral therapy, light therapy, crystal therapy, hypnosis, yoga, pilates, strength training, massage therapy, mindfulness and meditation, floatation, acupuncture, dry needling, physiotherapy, osteopathy, chiropractic and…etc. spent thousands of £££  but I have finally created a golden key not only to help myself but also hoping to help lots of other people in their pain-free journey to reach a maximum health and happiness.


Since creating Nutromazing and consulting with people in different gender, age and health of all the different background, I have witnessed a real shift in the way that people view food. More people than ever before are interested in health and wellness.


Sometimes the thought of trying to live a healthier lifestyle Seems so difficult, expensive and time-consuming, leaving you feeling exhausted before you even begin. Rest assured the 14-day pain management program is as simple as effective, designed with 3 components to ensure healthy habits will stick around for the long term.



Action starts with a thought. Therefore, if you want to actualize your health dreams and become a pain-free person in great shape full of positive energy, it’s essential that our minds are supporting us properly! Mindfulness is the key in day to day life to manage our stress better and also reduce our anxiety of any source from pain related to sleep problem, work, relationship or even simple task like grocery shopping. Do not worry as this program will guide you step by step to make a better decision for your mind and body every step of the way. Along the side of healthy eating and practising mindfulness, Movement is very crucial key in our daily life too, If we can set a goal for ourselves to reach an optimum health figure by doing some simple exercises every day then we will achieve such a great result together.

Do not worry as this program will guide you step by step to make a better decision for your mind and body every step of the way. Along the side of healthy eating and practising mindfulness, Movement is very crucial key in our daily life too, If we can set a goal for ourselves to reach an optimum health figure by doing some simple exercises every day then we will achieve such a great result together.



Easy to follow day to day plan, shopping list, pictures/some videos of the meals that I have prepared for you. all the recipes are Gluten free, Refine sugar-free and plant based, budget friendly and quick.

very delicious and vegetarians/vegans friendly. the people normally take animal products, they can eliminate their diet for 7 -14 or even 21 days to see how they feel after this time. trust me this diet going to reduce the inflammation in your body and you will see a beautiful result.


During the time that you are in an acute pain ( Normally first 12 weeks of an injury), consult with your specialist first but do not do excessive exercises because your body is trying to heal and repair the tissues or the nerves system might be on fire and you need to rest your body, to bring your cortisol level down instead of increasing your stress level. the movement has to be in the healthy and mindful way.

when you get better, you can start very gently with physical therapy, osteopathy, gentle stretching, nourishing joint movement, very basic yoga asanas to lubricate your joints. again please consult with your specialist first before starting any exercise as every individual person is different.

10-15 minutes daily gentle movements for a beginner is the key during this time. suitable for all fitness level. no equipment needed. you can do it from the comfort of your home.




what are mindsets? mindsets are beliefs that individuals hold about their most basic qualities and abilities. If we can change these beliefs, we certainly can change those qualities and abilities. 15 minutes daily mindful meditation, either early morning, midday or evening as simple as focus on your breathing technique to the body scan and just let yourself be in a present moment.

these 3  main pillars are the ones we are going to focus on in this program to guide you to manage you’re better and ultimately become a pain-free full of zest for life!


so thrilled to be in this with you and helping you to achieve your goals.

lots of Love



the Greatest wealth is True Health



One of the Greatest wealth is true Health which is the most important one. without being healthy you won’t be happy and without being Happy you can not enjoy your life.

what is the best way to be Healthier and Happier you?

sickness doesn’t happen over night, neither wellness , it takes time and patience.

Have you considered to change your daily routine, to go deeper to find a solution for your Health issues! have you realized that you have lack of something in your daily life, something is missing in you! have you noticed you have lack of energy and stamina or you are that type of person can not get up easily in the morning because of that fatigue and heaviness in your head! to be a better you, must have a balance in physical, emotional, mental & spiritual well being.

Do not Hesitate any longer, I am here to help you to be a Better , Healthier & Happier you.

Just Contact me and I ll help you with all I have got, all my Love, Passion & strength.


Immune Boosting Pancake!!!

     I can’t be more grateful than having this delicious, warm, wintery, chocolaty and healthy pancakes which also boosts the immune system and will energise you!!!

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These pancakes will not only satisfy your taste buds, warm your belly and nourish your body but they will also boost Continue reading “Immune Boosting Pancake!!!”

Thanksgiving Pecan Cookie Pops!!!


This Thanksgiving vegan Pecan Cookie pops not only very fun and easy to make but also they are Gluten free, Dairy free, Refined Sugar-free and Vegan!!!

A very fun and easy recipe that requires very little planning, for busy parents and last minutes thanks-giving sweet treats! you don’t have time, no problem just mix this ingredient up together and dip it in chocolate sauce, ready to enjoy in no time!

As you May know, Persian Rose Petals have a very special place in my heart from my origin birthplace and I would almost use it daily on my food but in this recipe I have used it as a topping for my cookie Pops as well as pistachio and coconut flakes. Go with whatever you have in your pantry but this diverse topping was not only pleasing to eyes but also had extra texture and warmth in my mouth!

If you have plenty of time then you can try to make my PUMPKIN PIE! you can make it from scratch as I have used gluten free, dairy free crust and came out very delicious. First time but succesful!  Continue reading “Thanksgiving Pecan Cookie Pops!!!”

Pumpkin Risotto with saffron

This Vegetarian Pumpkin Risotto is very creamy, oozy and gooey full of flavors and texture without using any cheese!                                                                                                        

We have a very special and secret ingredient throughout this recipe that will take this dish to the next level And that is my friend, “Golden saffron“.

Golden Saffron not only giving the dish richer color but also adds a different level of flavor into your dish too! You must try this!                                                                                      [wprm-recipe-jump]


As a Persian girl growing up in a traditional family there was lots of cooking, gathering and tasting foods together especially on weekends, I have learned a lot about different usage of herbs and spices in Persian dishes and I would always ask my grandmother why she was using a certain ingredients in certain stews but not in others! I would watch her and absorb what she was doing but to be honest, I never cooked at home until I moved to England! Then I put everything I have learned from those years into practice when I started cooking.

Watching my grandmother, Mother, and Aunts …everyone was using this secret ingredient in almost every Persian stew and saffron rice. It is a very special ingredient in my kitchen and in my heart.

You may say no cheese, in risotto? how is it even possible? Any Italian would read this may get offended. How dare you make risotto and not use Parmeggiano! :-))  Trust me it is possible and you don’t need to compromise to get an original taste, this is tastier! Just follow this recipe and you would understand what I mean! Do not forget to tag me in your post.

In thinking how to make this pumpkin risotto delicious, gooey and oozy as the ones we normally see in the restaurants, I had to figure out what the trick was. I found it, the trick is you have to have a good bicep muscles to stir this dish for a good 20 minutes. NON STOP! Are you ready for this? 🙂 Let’s build up some muscle!!

To get started, you need to roast pumpkin with some onion, garlic, salt pepper for about 20 minutes on 200 C.

This is a perfect dish for either a date night at home or simply for a chill Sunday lunch/dinner as this is a comfort food. Simple and easy to make, you have to have all the ingredients and you are good to go! Make sure to purchase a proper Italian risotto rice as you won’t get the same result with normal brown or basmati rice. The risotto rice has more starch and it will release by stirring it very often to make your dish gooier. I used the organic Arborio risotto rice and you can purchase it from almost any grocery store. You need a very good and hot vegetable stock, you can simply mix onions, carrots, celery, garlic with some spices and herbs to make your stock but if you are limited with time, you can use 2 organic vegetable stocks and hot boiling water to mix well instead!

While your pumpkin is roasting, start making the risotto. Use a shallow pan if you have one, which helps the rice cook more evenly so parts of it doesn’t overcook before the rest is done.

Texture can make or break the dish

Have you ever bitten into rock-hard rice? It isn’t pleasant. You can prevent your risotto from becoming overcooked rice by properly toasting it before adding the liquids. This is one of the most crucial steps in making risotto because it is the first step with the rice, setting the tone for the dish. If the rice is burned, the entire dish will taste burned. If it isn’t toasted enough, you’ll have a risotto dish that will chip a tooth. Make sure that the rice is golden before adding white wine to deglaze the pan. It should toast for about three to four minutes.


Stir, stir, stir!

This is the trick I have figured out for this Oozy and gooey risotto!

I can’t emphasize it enough, but you must stir the risotto. If you think that the longer you stir, the more love you’re putting into your risotto, then you won’t make this mistake. Risotto needs a lot of tender love and care, so don’t let it cook like ordinary rice. Each time you add vegetable stock to the Arborio rice, you must stir until the liquid is soaked up, then add more vegetable stock until the risotto is creamy. If it’s not creamy, then you will have a flavorless risotto that is not up to par.

Timing is everything

Have patience, my friends. A risotto dish can take up to 30 minutes to make, but it will only be a good risotto if ingredients are added in the correct order and are cooked for the right amount of time. So, read carefully and take note. Here are the basic steps to making a great risotto.

vegetarian Pumpkin risotto with saffron

This pumpkin risotto is very creamy, oozy and gooey without using any cheese in this recipe! even non-vegetarian people would love to eat this! 

full of flavours and textures, let’s get cooking!


  • 1/2 Medium pumpkin roasted (known as onion pumpkin)
  • 1/3 cup Diced onion
  • 2 clove Diced garlic
  • 1 1/2 cup Arborio rice (rinse before cooking)
  • 1/4 cup Dry white wine
  • 2 tbsp Olive oil ((extra virgin))
  • 1/8 tsp Ground saffron
  • 25 grams Unsalted butter (organic and grass-fed)
  • 1/4 tsp Salt/pepper (to taste)
  • 1/4 tsp Cinnamon, ginger, nutmeg

For the pumpkin:

  1. Preheat oven to 200 C. Slice the pumpkin in smaller pieces, place on a baking sheet, and bake for 20 minutes or until the flesh is soft and tender. (Note: The risotto can be prepared while you’re waiting for the pumpkin to bake.) —removing and discarding the seeds— put aside till you mix them with risotto rice.

For the Risotto:

  1. Heat butter and oil together in a large saucepan or frypan.
  2. Gently cook the onion and garlic.
  3. Add the rice and cook, stirring until the rice is coated in the oil mix.
  4. Cook this about 3-4 minute.

  5. Pour over 1 cup of the hot stock.
  6. Cook, stirring often until the liquid is almost all absorbed.
  7. You don’t want the liquid to be boiling in with the rice, just a gentle simmer.
  8. Continue stirring and adding stock one cup at a time until the stock is all absorbed and the rice is tender.
  9. Add the roasted pumpkin previously prepared and continue to add more broth and keep stirring.
  10. Add the saffron on the last stage and stir it a couple of times before serving.
  11. This takes about 20 minutes.

(Note: The risotto can be prepared while you’re waiting for the pumpkin to bake.)  The trick is that you have to stir it continuously for 20 minutes to get a gooey and oozy risotto. Enjoy this non-cheesy risotto full of flavors and textures.







Gluten-Free & Vegan Pumpkin Pie!                                                            [wprm-recipe-jump]

Halloween is here!! So, let’s get cooking and eating a Super Healthy Pumpkin pie, I do not think you can make it healthier than this! 🙂 If you can then please do let me know.


As I have promised, this season is going to be all about creating new recipes with pumpkin. Even though this is my first attempt to make pumpkin pie I am so thrilled with the result. I thought I would have Continue reading “PUMPKIN PIE!”

9 Health benefits of Figs!

Today I am going to talk about my Love relationship with Fig and 9 Important health benefits of Figs, this heavenly fruit and why is it important to include fig in our diet?  how to make Fig salad with pomegranate and pistachio for this fall season! [wprm-recipe-jump]

Figs are in season now and they are my go-to kinda everyday fruit before it ends. try to choose the organic version as they have not been sprayed with pesticides and herbicides, two very dangerous toxic chemicals for the human body.


I love Fig so much and I wish I had a fig tree at home to produce fresh fig every day that I could pick right from the tree like the one we had when I was a kid! It was a green fig tree which to this day, I still remember the taste under my teeth with crunchy little seeds inside, juicy and very sweet. I was the kind of girl could not get enough of this magical fruit. I had to have at least 5-6 of them at a time to be fully satisfied! less than that offered was very upsetting! 🙂 Continue reading “9 Health benefits of Figs!”