Tag Archives: nourish

Eat Slowly… What’s The Rush?

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.

  • Not overeating.
  • 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”.

  • Sensing satisfaction.
  • 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.

  • Improves digestion
  • 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?

  • Helps in losing weight!
  • 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.

  • Less stress.
  • 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!

  • Lesser craving post meals.

  • 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!!

    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!!

    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!

    Exercise and the Indian Woman (part 2)

    Let’s talk about exercise, fitness and health in the Indian setting. Enough has been written about this topic from a western perspective, and now that the fitness trend is picking up in India, we ought to embrace this movement!

    Women’s fitness in particular has picked up significantly, with women-centric studios and programs cropping up. We all know exercise is essential, especially due to our sedentary lifestyles. For women this is all the more important – from young girls, to post menopausal women, and everyone in between. The benefits of exercise for women are countless throughout all stages of life. From building bone strength and muscle mass to preventing gynecological problems to restoring posture, balance and functional independence, the benefits are endless. And today’s Indian woman knows it!

    And yet, the question remains: why do only 10-15% of Indian women exercise? What about the other 90-85%? The myriad of reasons for women not having time to exercise is astounding. Health cannot and should not be taken for granted! It’s always better to jump on the prevention bandwagon first, rather than learn the hard way.

    Now, exercise does not mean a walk in the park for an hour. There are a variety of workout styles for a reason. Women need to incorporate strength training, especially Indian women (more on why in a later blog). Your exercise toolkit should have a variety of workout styles so that you achieve not just the weight loss benefit but other benefits of exercise. And sorry ladies, stretching is not working out! And doing cardio to lose those tyres isn’t going to work! Walking, jogging, running, cycling or an hours Aerobics/Zumba (no matter how much fun) are all good but alone, are not enough to keep you fit. Cardio is only one aspect of fitness. You need strength, balance, agility, power, flexibility, reduced risk of lifestyle diseases and hormonal balance too. You need exercises to keep you gynecologically healthy (the number of young girls with PCOD is on the rise and so is the number of women going in for IVF).

    Exercise to show and maintain results requires sincerity, dedication and perseverance. Before joining a class, make sure you get to know what the exercise program is all about. Does it interest you? Do you think you can persevere with it? Always choose a program that you will be able to enjoy and sustain, because that’ll keep you from quitting.

    Healthy living is not by chance. It’s a choice. A lot of little choices you make everyday to live healthy. Now ask yourself, do you really want to take your health for granted?

    Move, Nourish, Rejuvenate – what does it all mean?

    Join Holistique this Summer!
    Join Holistique this Summer!

    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.