Tag Archives: nourishment

Mini Habits, Big Changes

At the beginning of any new routine or workout, we all start with so much gusto!
The excitement of it being new and different keeps us going strong. Well, for a few days at least.

And then what? We get bored, tired, and finally, simply stop doing it.

You work very hard to achieve your fitness goals. You plan the workouts, the right eating habits, try to get your sleep pattern in check, but ultimately, it just doesn’t work. Maybe you get overwhelmed with it all. Or just scared that you will fail. So you give up before you can even start getting used to it.

This not only disheartens you, but also plants the seed of doubt and fear in your mind about trying yet another new routine! So, what do you do? Never try another fitness routine, or just quit the idea of getting fitter?

Of course NOT!

There is a very simple, practical solution. Mini Habits!

Mini habits are basically your new routine broken down into small, doable tasks to make it easier for you!

You know that feeling of being on auto-pilot when you are taking a shower or brushing your teeth in the morning? You don’t even need to think about the task while doing it. Why? Simply because you have turned these necessary daily activities into habits – you have done them so often and with such regularity that you now do them automatically!

The same applies to any new fitness routine.

For example, you want to start eating healthier. So, you make changes, make sure all your meals and snacks are healthy and in tune with your new plan.
But it’s not so easy to just change everything, is it?
Instead, try this.
Replace just one snack, like your evening snack of chips with something healthy, like a handful of peanuts!
So, instead of running away from too much change all at once, changing only one meal in a day to a healthy meal is easy, doable, and makes you feel so good! And it gives you the confidence and the desire to keep going!

Turning your fitness routine into a regular habit is not an easy task. But it’s in our hands to MAKE it easier!

So next time you get stuck with a new routine, just turn it into a mini routine instead, and see the magic work!
Do try it out, and let us know how it works for you!

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!

    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!