Tag Archives: health

Holistique Truffles! The Deliciously Healthy Go-To Snack!

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!!

Stay Hydrated!

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.

Prevents Illnesses
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!

Pelvic Health Awareness

Pelvic floor problems are way more common than you can imagine. One of the reasons you may not know about this is..? You guessed it right! Because we don’t talk about them!
Numerous people suffer from pelvic floor dysfunction.

The need for awareness about this topic is paramount. That’s why I got in touch with Ms. Suzanne Ko, a certified postnatal fitness specialist.

In our blog today, we have come up with the FAQ’s people have about Pelvic health, and the answers to them!

1. What is pelvic health? What all does it include?
Pelvic health starts with the pelvic floor. The pelvic floor is the base of our core. Along with its team members (diaphragm, transverse abdominis, multifidus), the pelvic floor helps to stabilize the body. A well-functioning pelvic floor assists us in performing daily activities and exercise.

2. Are some women more prone to pelvic health issues than others?
Yes.
This can be due to many factors, including genetics, pregnancy, lifestyle habits, heavy physical work, chronic constipation, obesity, long-term coughing or asthma, or hysterectomy. Pelvic health issues do not just affect women, but also men. They can arise as early as adolescence.

3. What are the most common pelvic health problems?

The most common pelvic health problems are:

• Diastasis recti – A weakening of the connective tissue between the “six-pack” muscle.
• Pelvic organ prolapse – A condition where the organs of the pelvis descend toward or through the opening of the vagina due to a loss of support from the pelvic floor muscles, fascia, and ligaments.
• Incontinence (urinary, fecal and/or gas)
• Pelvic pain
• Painful sex
• Back, hip, sacrum, or coccyx pain
These pelvic floor conditions do not just apply to women who have had a baby. They can also present in high-level athletes and some pelvic floor conditions present in men as well.

4. How will I know if I have a pelvic health issue?
Some will have a pelvic floor issue, but may not present with symptoms. Symptoms to look out for are signs of leaking, heaviness or pressure in pelvis, back pain or a feeling of incomplete bowel or bladder emptying.

5. Is regular screening necessary? How often?
Getting assessed by a physical therapist is a great way in actively being preventative when it comes to your overall health. It is highly recommended to get assessed by a women’s health pelvic floor physical therapist after your postpartum visit. Once cleared by your physical therapist, I recommend doing a yearly screen.

6. When should I visit the doctor if I feel I have a pelvic health issue?
I recommend seeking out a pelvic floor physical therapist if you feel that you have a pelvic health issue. A pelvic floor physical therapist addresses the the body as a whole, versus a doctor that will only treat the symptoms.

7. What can I do to improve my pelvic health?
Pelvic health starts with breathing and alignment. Pay attention to how you move throughout the day, which is more important than the hour you spend at the gym. This includes how you sit, stand, walk, pick up objects, perform household chores, pick up/hold/carry your children and how you use the bathroom. Try to keep your ribcage stacked over your hips and bum untucked, while performing any of these activities. Train for function at the gym, so you can perform your activities of daily living – hinging, squatting, pulling, pushing, rotation, loaded carry. Good nutrition is also an important factor, especially for new moms healing postpartum. Sufficient fiber in the diet will help prevent constipation.

8. In a country like India, what hygiene methods should I follow to have good pelvic health?
Elevating your feet (using a step stool) when you eliminate prevent excessive straining on the bladder and bowel. Hovering over the toilet can also put strain on the pelvic floor.

9. How do I maintain pelvic health as I age? (At different ages)
Implementing the changes I have suggested will help you to be proactive in your pelvic health, especially as you age. Changes in hormones in women as we age will increase pelvic floor conditions.

Pelvic health is an extremely part of a fit and healthy life. It’s not a topic to shy away from, or to be ignored. It is something that needs to be discussed and talked about!

If you have any other queries, please ask us in the comments below!
Also, I would love to know what YOU do to take care of your pelvic floor!

Snack Guilt-Free! Recipe #1

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?
NO!
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
Serves 1

Ingredients-
1 medium-size sweet potato
1/4 tsp Chilli flakes
1/4 tsp Oregano
1 tbsp Olive Oil
Salt to taste.

Method-
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!

Health is nothing without food

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:

  • Remove all junk food from your pantry! If it’s not there, you won’t be tempted to eat it
  • Eat the right foods at the right time. We can help you figure out when your body will best digest that dessert you crave, as well as pre and post workout meals
  • Eat the rainbow! This means eating all types of fruits and vegetables, preferably seasonal and locally produced

*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:

Recipe Ingredients:
  • 1 inch fresh turmeric (grated) or 1 teaspoon of turmeric powder    
  • 200ml milk
  • Honey or sugar to taste    
  • Black pepper powder to taste (optional)
  • 1 tablespoon Desi Ghee

Method:

  1. Heat ghee in a pan until slightly warm. Add 1 teaspoon of turmeric powder (or grated turmeric) to it and mix well.
  2. Pour in 200ml milk, mix well, and bring to boil for a couple of minutes.
  3. Once it boils, turn off the heat and allow the turmeric milk mixture to rest (covered) for two more minutes. 
  4. Strain the milk and turmeric mixture into a glass, stir in sugar / honey and black pepper as desired
  5. Garnish with sliced almonds and pistachios, and serve the turmeric milk while still hot.

Enjoy!

If you have any more old family turmeric milk recipes, tell me in the comments below!

Rant Alert! When you got it, flaunt it

Ladies, let me tell you something. The fact that you work out is a privilege, it’s a good thing, it’s something you ought to shout from the rooftops! Don’t be shy about it, be proud of it! You do it because you are able, and because you have the right idea of taking care of your body and living an active life!

This rant is about why women want to hide it from the world that they workout. Many women refuse to share their videos or photos on social media, and yet they want to be clicked, and worse still – viewing similar stories by strangers online inspires them. Is it that you feel embarrassed? Is it that you believe in the evil eye, and some undeniable force might stop your progress just by viewing a picture of you on social media?

It’s understandable to fear the unknown, the random strangers who don’t know you and yet might enjoy checking out such posts and pictures. That’s something we can’t really avoid in today’s digital age. What you ought to remember is that you could be inspiring another ordinary person with similar challenges as you to take out time for themselves and achieve their goals. Haters are always going to hate, and living in fear of that should not stop you from being accountable for your goals – so ladies, put it out there! Get online!

Think of it this way: you are helping to make the world a happier, healthier and fitter place. People will always talk, so let them. If they talk negative, it could be that they are jealous. If they talk positively, then be glad that you impacted someone in that way. You never know who you might inspire by sharing your journey, so just know that whatever you are doing is not only good for you and your direct family, but for your peer influences as well.
All this aside, be proud of the choices you have made to keep your body moving. Realize that your hard work and progress can motivate and inspire others. Show people your before and after shots, and even your work-in-progress shots. Because the truth is, it’s always going to be a journey. Fitness has no final destination. Once you get a taste of it, you will always and only want to better yourself.

Workout Smarter not Harder

How often should you train? Is 5 days better or 2 days?

These are some of the questions I am often asked at the studio. The truth is, training frequency is a highly debated topic in the fitness industry. Currently the mindset of most women is to work out five days per week because they believe that the more you exercise, the more results will show. This is a MYTH! In fact, many women spend an hour or less a day working out and the rest of the day in a somewhat sedentary fashion – which actually negates the workout benefits!

My philosophy on training for strength and fat loss is simple. I want to do as little as possible to continue making progress. If anything, I’d rather under train than over train. This goes hand-in-hand with another key priority: I always focus on quality of training and movement. What many fail to realize is that for fat loss, we often need a total lifestyle overhaul.

Benefits of training 2 days a week include:

– Prevents gross overtraining

– See progress faster than traditional workout frequencies

– Joints love 2 days per week as it reduces chances of doing something that hurts or injures your joints

– Exercises in the program are more focussed, making you good at what you do and getting you the results you need and want

– Time is freed up to focus on your nourishment (planning, shopping, cooking) and rejuvenation part of your lifestyle. Without nutrition and stress management, you won’t get the maximum benefit from your workouts

Your body builds or gives you the best results when it has time to recover from every workout along with good nutrition and rejuvenation. In any myofascial fitness program, I recommend 48 hours for recovery. But that doesn’t mean your body isn’t working – during recovery your body is actually repairing and becoming stronger on a cellular level, and burning fat to do this!

Now, I don’t advocate that you spend the rest of the days lazing around – in fact you’ll feel the opposite. Your workouts should give you energy on your other days to keep your body moving as it was meant to. You can go for walks, treks, cycle, dance, play with your kids, and feel great that you’re living an active lifestyle. You will see for yourself once you move more frequently – not only are you more in tune with your body, but you tend to “get it” much faster.

At the end of the day, the real question is not how often you should train but how much can you recover from training?

By switching from 5 days to 2 days a week, I have made the best progress in my career for my clients and myself.  Like everything in training, you need to figure out what works best for you and your body. Once you figure it out, you’ll be amazed at the progress you make.

Tell me in the comments below what kind of workout works for you!

How do Electronics Affect Your Posture?

The proliferation and use of PDAs & touchscreen smartphones, and the significant increase in time spent at computer keyboards or engaging in video gaming has created a whole new generation of people of all ages experiencing RSI(Repetitive Stress Injury). More and more, people are depending on these devices to stay in touch with friends and family. However, an increasing number are beginning to pay the price for such ready access to the world.

As mobile phone technology develops, mobiles are getting smaller, with buttons closer together. Small, fine movements tend to aggravate more than larger movements-this coupled with the smaller buttons can lead to injury as smaller buttons are harder to activate.

When you are text messaging, you tend to hold your shoulders and upper arms tense. This cuts down the circulation to the forearm, when in fact it needs a greater than normal blood flow to achieve the fine movements of the thumbs and fingers.

One of the commonest RSIs, popularly called “Blackberry Thumb” occurs because these devices rely almost solely on the use of your thumbs (not all of your fingers) for typing. Any device that relies on the thumbs for typing can cause this type of injury because the thumbs simply weren’t designed for such use. Additionally, there are also other stress injuries reported — wrist, forearm, shoulder, upper back and neck — as a result of constant texting.While it’s hard to use mobiles & tablets in the same way you’d use a computer, the risks of injury are the same – Repeated motion, Unnatural postures and Bright screens, can all cause injury if you aren’t careful.

The problem with smartphones and tablets is that you can literally use them in a million different positions—most of which probably aren’t very good for your body.

Tips to Follow

  • Holding your mobile/tablet flat is bad for your neck, but holding it completely perpendicular is bad for your wrists. As such, you’ll want to compromise by holding it at a 30 degree angle when you’re typing or using the touch screen. If you’re just reading, you can position it more perpendicular, at whatever angle makes it easy to see.
  • Tap lightly on the keyboard. Many people have a tendency to tap very hard on touch screen keyboards because they lack tactile feedback, like real physical keyboards do, and this is bad for your fingers, wrists, and forearms. If you’re typing something longer than just a few sentences at a time, it’s probably worth investing in a Bluetooth keyboard.
  • As you type or use the touch screen, be sure to keep your wrists straight, while keeping your arms and fingers loose and relaxed.
  • Avoid eye strain by making the font larger when possible. If you’re using a program that doesn’t allow you to set the font size, you can buy glasses specifically made for reading tablet displays. If you’re doing a lot of reading, try eye-friendly E-Ink readers like the Kindle or Nook as opposed to the iPad or Kindle Fire.

Its best to…

  • If texting starts to hurt. Stop. Use the other hand or call instead
  • Vary the hand you use
  • Vary the fingers you use
  • Don’t text for more than a few minutes without a break
  • The best option when it comes to touchscreen phones is to use a Stylus while using the phone, as it uses larger muscle groups compared to using only a finger. Hold the stylus like you would hold a pen.

The biggest sufferers are college students and young adults. Plus, there’s not enough attention paid to ergonomics. RSI is preventable. It happens because it’s not taken seriously.

And an increase in miniaturization, and decreased usability–rates of aching thumbs among today’s people is likely…to swell.

If you’ve found any tricks that work especially well for you, share them in the comments below.

Busting Women’s Strength Training Myths

Being a physiotherapist and fitness coach, I’ve come across so many women for whom working out with help of free weights or machines is a strict No-No. There are so many myths in their minds about working out with weights. Most of them feel that weight training is only for men who aim to have a 20 inch biceps or a 6 -pack abs.

If you want to get stronger, leaner and healthy you have to supplement your aerobic workout with the key component of fitness and that’s “weight training”.
 
“USE IT OR LOSE IT”
As we age our muscle mass gradually decreases and hence our metabolism (i.e the energy our body spends in normal functioning of our important physiological systems). So when muscle is depleted, your fat percentage increases.
 
MYTHS RELATED TO WEIGHT TRAINING
 
Myth I : Weight training will make you bulky or masculine
My dear ladies the hormone to be blamed for bulking up is testesterone, which is in abundance in males but is in very minimal quantity in females. Our oestrogen abundance prevents us from developing a masculine body, unless you take steroids externally.
 
Myth II : Weight training will increase chest size
Breast size can never be increased or decreased. But yes it will surely make your chest look firm.
 
Myth III : Weight training will make your body stiff
There are many exercises such as dead lifts, chin ups, etc which will make you use your complete muscle length and hence maintain flexibility.
 
Myth IV : If you stop exercising your muscles will turn into fat
This myth is just like someone saying you can turn gold into brass!! Remember, both are different types of tissues so it cannot interchange.
 
Myth V : Women should do only cardio and if they want to do weight training they should only do so with lighter weights
Cardio is a very important component but if you are doing cardio for long hours it will not only burn your fat but your muscles too. And, if you are weight training with light weights then its not of much use as there won’t be any muscle breakdown. You need to overload your muscles to get the desired result of toning up.
 
BENEFITS OF WEIGHT TRAINING
  • Increases bone density thus preventing osteoporosis.
  • Increases your resting metabolism and burning more calories even when you are at rest (increase in Basal Metabolic Rate).
  • Decreases the risk of injuries by making your bone, muscles and ligaments stronger.
  • Helps to improve balance and coordination.
  • Improves your stamina.
  • And above all for most of the women it gives you a fabulous toned body .
Always make sure you adopt the right posture/form and correct breathing (exhale on exertion) before focusing on repetitions and intensity of weights.