We all want to stay fit, stay active, and be the best versions of ourselves.. And we all do everything right to make it happen! Right?
We work out as per our plan, do all the exercises right, focus on the forms, but end up not seeing the results we want.
All of us want results when it comes to fitness and weight loss, and we want them FAST. So, what do we do to make sure it happens? We take up some good habits, and a lot of bad ones! Lets take a look at 4 so-called “good” habits that actually aren’t good for you at all!
Try some of these tips below!
The last one really is very important. Don’t see your fitness routine as something you have to do. Enjoy every exercise, every rep, every meal and you’ll see results a lot faster! And if you don’t enjoy it? Change it! Fortunately, in today’s world, we are spoilt for choice when it comes to choosing the kind of workouts you want to do or food you can choose to eat!
I know I have my favorite workout styles to get me out of those gloomy days. Which ones are yours?
Tell us in the comments below!!
The new year is here! And with it come a LOT of resolutions.. Some of us want to exercise more, or drink more water, or travel more! But a majority of us have one resolution in common. Eat better!!
And when it comes to healthy eating, what is the first thing we ditch?
Cheese! The fattening, unhealthy, harmful cheese. Right?
It’s the blog we’ve all been waiting for! The amazing health benefits of cheese! Yep, you read that right.
Cheese is something that has always been considered unhealthy, mainly because of its high-calorie and saturated fat content. But did you know that recent studies tell us that having cheese actually has a lot of health benefits?
1. Nutritious : Cheese contains a lot of nutrients like calcium, protein, phosphorus, zinc, vitamin A and vitamin B12.
2. Healthy Bones : Cheese is an excellent source of calcium, which is essential for strong bones. It is not only rich in calcium, but also in vitamin B, which helps the bones to absorb the calcium easily.
3. Healthy Heart : There are lots and lots of types of cheese to choose from, and certain varieties of it, like Feta, Cottage, Goat, Parmesan and Ricotta, are actually good for the functioning of the heart!
4. Healthy Brain : Our brain uses fats from the food we eat for healthy brain activity. Cheese, being rich in Omega 3 and fatty acids, is a delicious way to provide the brain with the required nutrients!
5. Build Muscles : Due to its fat and protein content, certain types of cheese help you build muscles. For example, cottage cheese is consumed by a lot of body-builders as a muscle-building food!
6. Weight Loss : Studies show that the body burns more fat when it gets enough calcium. So, eating low-fat cheese like Feta, Cottage and Cheddar cheese can actually contribute to weight loss!
7. Other Benefits : Apart from being an excellent source of fat and protein, cheese also boosts immunity and supports gut health.
And lastly, it’s DELICIOUS!!
So, have that scrumptious thin crust pizza with lots of veggies! Go for the salad with feta and cottage cheese!
All being said and done, one thing is very important.
Nibble, not gorge! All things in moderation are good, and cheese is one of them! And always opt for fresh and organic cheese as opposed to processed. If you ARE eating cheese, eat it right!
So, do you really need any more reasons to go back to that sinful, mouth-watering and yes, HEALTHY cheese??
How many of us finish our meals in a matter of minutes? As if the food will disappear if we don’t gobble it up? Or eat standing up because we don’t have to “time” to sit down, relax and enjoy our food? If you are having your lunch or dinner while binge-watching your favourite TV series, is the plate empty before you even realize it?
In today’s world, we are always running. Always rushing to get things done, to be as fast as we can. But this way of life shouldn’t be our way of eating! We live in a rushed, distracted society. We rarely take the time to really savour our food, sometimes not even to chew it properly!
Mindful eating is something that not only affects the way we digest our food, but also how our body reacts to the food! In simple terms, when you eat slowly, you digest better, your body uses the food more efficiently.
There are loads of reasons why eating slowly is a lot more beneficial than mindless, distracted and hurried eating.
One of the most important benefits of slow, mindful eating is that it gives your body time to recognize that you are full. When eating, it takes about 20 minutes for the brain to signal that the stomach is full. But we, being the freakishly fast-paced people that we are, manage to shovel so much food in those 20 minutes, that we end up overeating and feeling “too full”.
Eating slowly also helps us feel more satisfied – which is very different that just being “full”. When you slow down, you savour a meal, you pay attention to the flavours and the textures, and appreciate each mouthful.
Eating slowly also helps improve digestion.
Digestion starts from the mouth, so large bites that are hurriedly eaten and not chewed properly are more difficult for the stomach to break down, thus leading to indigestion and other GI problems. And who wants that?
Fast eaters generally gain more weight over time than slow eaters. Just by eating slower, you eat less food (you don’t over-eat), and end up consuming lesser calories than you would if you rush through your meals! So if weight loss is on your agenda, eating slow should be a part of you lifestyle.
Eating slowly while paying attention to your food is a great form of mindfulness exercise. Be in the moment, concentrate on what you are doing, rather than just doing it to get it over with. This kind of mindfulness will help you calm your mind and lead to lesser stress. Give it a try!
Research has shown that people who eat slow, and are thus more satisfied with their meal, have lesser mid-meal cravings. It keeps you from binge eating on unhealthy snacks during the day!
So how can you eat slow and eat right?
Try some of these tips!!
– Try to eat with minimal distractions. Avoid eating while watching TV, driving, texting, etc.
– Choose high fibre foods that require you to chew just a little more, like fresh fruits and vegetables.
– Put down your utensils after a few bites. Take a moment, breathe and enjoy your food.
– Use smaller utensils and silverware (plates/bowls/spoons).
– Set aside time to eat, and try to take at least 20-30 minutes from the start of your meal till the end. Don’t just eat when “convenient”.
– Eat with other people around. With family or friends, the conversation flows freely, so the meals usually last longer than they would if you eat alone.
You are fuelling your body whenever you eat something. That’s important. Give it the time and attention it deserves!
What do you do to make sure that you are eating the right way? Any more tips that we can add in our blog?
Do let us know in the comments below!!
We all yearn for that “something sweet” after our meals, don’t we?
The mid afternoon snacks, the cravings in-between meals, midnight munch sessions… We are always on the lookout for that one amazing thing that not only satiates our hunger pangs, but also satisfies our need for something delicious and delectable!
Well, we are here to tell you that… Your search is over!!! The Holistique Truffles are BACK!
It is common knowledge that exercise and healthy eating are the two sides of the “fitness” coin. But most people think that “healthy food” is synonymous with “boring food“.
That’s not true at all!
The philosophy around which our truffles are woven is simple, short and sweet: healthy food shouldn’t just be high on nutrition, it can and should be delicious too!
There are so many “healthy chocolates” in the market to choose from. So confusing, isn’t it? So, why should you choose our artisanal truffles?
Well, first of all, the filling of the truffles is 100% natural, nourishing, and super flavourful!
As if that wasn’t enough, this filling is encased in a thin layer of sinful dark chocolate… and who hasn’t heard of the goodness of yummy dark chocolate?
The ingredients used to make these delicious morsels are of the highest quality. They are vegan, gluten-free, highly nutritious, and absolutely guilt-free!
Empowered with complex carbohydrates, satisfying proteins and healthy fats, these artisanal truffles provide you with long lasting energy. And what’s even better is that they actually promote fat loss by helping you get rid of unhealthy snacking habits and unnecessary munching!
There are 2 scrumptious, delicious flavours for you to choose from: Jamocha, and Sinful Duo.
Check them out in our Facebook Shop!
Every single truffle is handcrafted, and does not have any additives, enhancers or preservatives added. The sweetness emerges from the fabulous ingredients themselves!
Whereas normal store bought sweets derail you from your fitness goals, the Holistique Truffles do the exact opposite, and fast track your journey toward a healthy and happy you!
So what are you waiting for??
Go ahead and devour as many of these that you possibly can!!
The human body, as we all have been taught in school, is made up of 70%-75% of water. This little fact has been drilled into our heads! But what good has it really done?
Most of us still do not realize the importance of water in our daily lives.
Water is not just handy to quench our thirst. It is essential for the proper working of our bodily functions. It helps the body with digestion, absorption of food, regulating our body temperature, blood circulation, carrying nutrients and oxygen to the cells in our body, and for removal of toxins. Water also helps with the movement of joints, and helps protect organs and tissues of the body.
Well, this is what we know. But what about fitness? Do you know how water helps us in achieving our fitness goals?
Whether you are a professional athlete, or someone who exercises for recreational purposes, it is extremely important to stay hydrated.
So, let’s take a look at how staying hydrated as you work out makes a difference.
– Helps You Lose Weight!
Water helps in regulating your digestive system, so that the foods you eat are processed efficiently by your body.
– Improves Muscle Tone
Our muscles are 75% water. Drinking more water helps you maintain your muscle tissue and muscle tone.
–Prevents Muscle Cramps
Water and the electrolytes found in water allow your muscles to contract, while preventing shrinkage and helps prevent the soreness related to exercise.
Catching a cold or falling sick is something that completely derails our perfectly planned workout program. Staying hydrated helps us avoid that! Not only will drinking water help you if you do get sick, research has shown that drinking at least eight glasses of water a day will reduce your risk of falling ill in the first place.
–Helps Kidney Function
Our kidneys filter the waste present in blood, which ensures that your muscles stay oxygenated efficiently. Water is essential for the kidneys to perform this function.
So now that you know how important it is to stay hydrated, keep a check on the amount of water you are consuming! Track your water intake using a fitness journal, like our Holistique Journal, or use a mobile app!
Let your thirst be your guide. Make sure your body doesn’t get dehydrated!
Carry a bottle of water with you at all times, and keep sipping throughout the day. And don’t forget to refill that bottle!
How much water do you drink in a day? Do you think it is sufficient?
Let us know in the comments below!
Most of us LOVE late-afternoon snacks. We hog on anything and everything we can find in the kitchen at that time.
But these late afternoon cravings have a big role to play in messing up our meal plans! Sure, we all have slip ups and cheat days, but when it becomes a habit, it prevents us from reaching our fitness goals.
So what can we do to change that? Not eat anything when we are feeling hungry or have a craving for something yummy?
How about we eat the yummy food, but the right kind of yummy food?
Read below for a delicious, yet super healthy recipe for those mid afternoon cravings!
Sweet potato fries
1 medium-size sweet potato
1/4 tsp Chilli flakes
1/4 tsp Oregano
1 tbsp Olive Oil
Salt to taste.
Preheat the air fryer to 400°F (200°C).
First, peel the potatoes. After peeling, cut the potatoes into french fries wedges.
Pat dry with paper towel.
Mix the olive oil and spices to it. Add salt to taste.
Cook in the air fryer for 22 to 25 minutes.
Enjoy with different kinds of dips!
If you don’t have an air fryer handy, just bake then in the oven at 200°C for yummy, crispy fries!
Sweet potatoes aren’t just delicious, but also have a number of health benefits.
They are soothing to the stomach and help prevent constipation.
The health benefits also include their ability to help lose weight, boost immunity, aid in digestion, treat asthma and bronchitis, and control diabetes.
So what kinds of snacks do you eat mid-afternoon? Do share your recipes in the comments below!
And do try the recipe! Don’t forget to tell us how you liked it!
The holiday season is here!
Christmas, New Year’s Eve, and so many weddings!
The holiday season is a time filled with parties, family gatherings, and LOTS of yummy food. It’s so easy to overindulge on those delicious goodies and mouth-watering feasts, isn’t it?
But there’s no need to miss out on the festivities! With just a few tips and tricks, you can party to your heart’s content without feeling guilty!
• Drink responsibly.
– If going for a party, hydrate well before, as well as after, having drinks (alcoholic or non-alcoholic).
– Alcohol is full of sugar, and it slows down your metabolism. So chase every drink of alcohol with one glass of water!
– Sip your drinks instead of gulping them down. This way, instead of having too much, you can control your intake. Also, avoid having drinks with sugar or canned juices.
– Don’t drink and drive!
• Plan your meals.
– When you know you are going for a party in the evening, plan the other meals of the day accordingly. Make sure everything else you eat that day is balanced in nutrition.
– When surrounded with family and friends, food is usually piled high on the plates! It takes some time for the brain to realize your stomach is getting full. So, set your fork down between bites, sip some water, enjoy each mouthful.
– Don’t skip your breakfast! It is rightly said that breakfast is the most important meal of the day. Don’t miss out on your breakfast as it will make you overindulge in your next meal!
– Take smaller portions of food when eating. And don’t hang around the buffet! It’s not easy to resist when you see all those yummy goodies! So get away, on to the dance floor!
– Do not miss your exercise sessions this festive season!
– If you can’t go to the gym/studio/club for your workout, up your physical activity! Take brisk walks, climb the stairs instead of taking the lift, dance your heart out!!!
– Get your exercise through other means, like dancing, hiking, swimming, trekking, etc.
• Monitor your Intake!
Write down your food and water intake, keep a check on it. The Holistique journal can help you with this! It helps you monitor your physical activity, your food intake, your water consumption and even your mood! It’s a must have this holiday season.
Get it in our shop! Click on —- https://www.facebook.com/commerce/products/1667900579948973/
We realise it is difficult to be able to workout during this season, with all the festivals, parties and functions taking over your days! So, make sure you try out our exercise tips!
Remember the “feel-good” feeling you get post workouts? That’s your body releasing endorphins. And endorphins make you happy!
So, what are your plans this holiday season? Do you have any useful tips to stay fit during the festivities?
Tell us in the comments below!
In today’s blog post we’ll help you look at food in a different way. Food, and eating it, is not just a mechanical process that we do day in and out (like breathing). Nourishing yourself in the right way with the right fuel for your body will help you not only nutritionally and physically, but also stabilize your moods and overall balance.
When it comes to eating right, there is no one-size-fits-all meal plan for everyone. As part of the Holistique program, we help you figure out what works for your lifestyle, and provide some invaluable advice along the way. For example, we encourage that you eat every 2-3 hours and that too eat what you enjoy. We don’t advocate going on fad diets for a temporary goal. These diets are not sustainable for the long term, and often make you feel bad when going off the plan, leading to guilt eating.
Instead, we suggest foods based on your existing diet pattern, as that is what your body has been used to for so many years. The most important thing is to plan your meals in advance, and once you are into a routine of doing this, you’ll see how easy it is to maintain a food plan that works for your body whilst also giving you results along with the workouts you are doing.
A couple of other tips and tricks on nourishment:
*SPECIAL RECIPE – TURMERIC MILK*
The irony about food in this generation is that our grandmother’s recipes are often dismissed as old wives tales, and yet these very recipes are proving their ageless value over time. One such example is the simple yet effective “haldi doodh” – turmeric milk. We all know that turmeric is a store house of healthy properties, and is used for healing, and as an every day spice in all Indian homes. Typically, turmeric has been known to boost immunity, and a nightly dose of haldi doodh can keep all ailments away, according to grandma. Here’s a simple recipe for this power drink which you can have every night before bed, or as a snack in between meals:
If you have any more old family turmeric milk recipes, tell me in the comments below!
It’s no secret that our lives have become more and more sedentary, thanks to the influx of technology in our lives, and the fact that we outsource a lot of physical tasks to domestic help. Previous generations did a lot more physical work, even visits to the local bank and grocery stores, as these facilities were not available to them online as they are to us now. Hence the necessity to make movement a conscious part of our daily lives. We can even use technology (e.g fitbit reminders) to help us with this! Holistique is a contemporary movement based program, which has a multi-disciplinary approach. The workout fuses the age old principles of yoga with the latest evidence based body-weight workout styles. The sessions are small group personal coaching sessions with every client receiving personal attention from the coach.
Of equal importance to moving the body is to fuel it with the right nutrients. That is why Nourish is the second step of the Holistique program, because health is nothing without food. The Indian way of living, when it comes to food, is vastly dependent on the different sub-cultures that we all belong to. A Bengali family’s eating habits are extremely different to a Gujarati’s, for example. But at the very essence, the fundamentals remain the same. Indians know a million and one nourishing recipes which are not only good for us, but taste delicious too, as opposed to the bland and boiled options we often see coming from western influenced diets. The Holistique program helps you choose the right foods for your diet, without sacrificing the taste. Holistique emphasizes the marriage of movement and food with balanced eating recommendations and personalized meal planning by an experienced nutritionist and foodie!
To rejuvenate is to look or feel better, younger, or more vital. At Holistique, we have kept this in mind whilst designing our program. It’s a program that not only exercises your body beautifully, but also makes you aware of how you feel, thereby exercising your mind positively as well. It makes you conscious of how your thoughts and actions affect your lifestyle. And it stays with you long after the session – because we all know that simply doing one session of exercise is not going to get real results. It’s the remaining hours in the day that we need to practice mindfulness in our thoughts, and exercise discipline in our actions. And with Holistique, we will ensure you do this with joy, because joining this program will make you feel whole – in body, mind and spirit.