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Fitness Flashback: The Hot New Trend is Going Back to Basics

Why the Backlash Against the Bells and Whistles?

For years, the fitness industry has bombarded us with promises of quick fixes and miracle cures. We’ve chased the latest trends, from cryo chambers to celebrity-endorsed cleanses, often feeling lost in a maze of conflicting information and unattainable expectations. The result? Frustration, burnout, and, ironically, more unhealthy habits.

The Beauty of Basics: Less is More

The beauty of the back-to-basics movement lies in its simplicity and sustainability. It’s about ditching the gimmicks and focusing on the fundamentals:

  • Natural movement: Ditch the machines and embrace exercises that mimic our natural movements like running, jumping, pushing, and pulling. It’s not just about building muscle; it’s about training your body for everyday life.
  • Functional fitness: Forget sculpted abs and focus on building well-rounded strength and flexibility.
  • Mind-body connection: Exercise isn’t just about the physical; it’s about feeling good too. Activities like yoga, Pilates, and tai chi combine movement with mindfulness, reducing stress and promoting mental well-being.

Beyond the Workout: Embracing a Natural Lifestyle

The back-to-basics movement extends beyond the gym. It’s about adopting a holistic approach to health and fitness, prioritizing:

  • Unprocessed foods: Ditch the packaged junk and fill your plate with fresh, whole foods. Fruits, vegetables, lean proteins, and whole grains provide your body with the nutrients it needs to thrive.
  • Balanced sleep: Prioritize 7-8 hours of quality sleep to give your body time to recover and rebuild.
  • Stress management: Find healthy ways to manage stress, like meditation, spending time in nature, or connecting with loved ones.

Lose Weight and Find Yourself

The back-to-basics approach isn’t just about aesthetics; it’s about feeling your best from the inside out. By focusing on sustainable habits and mindful movement, you’ll naturally shed pounds, gain energy, and build a foundation for long-term health and happiness.

Remember, it’s not about chasing the latest fads; it’s about finding what works for you and making it a part of your life. Your future self will thank you for it.

Ready to Get Started? Here are some tips:

  • Start small and gradually increase your activity level.
  • Find an activity you enjoy and stick with it.
  • Focus on progress, not perfection.
  • Celebrate your achievements, no matter how small.

Together, let’s make the back-to-basics movement the hottest trend of all!

Share your thoughts and experiences in the comments below. Let’s inspire each other on this journey to a healthier, happier you!

Start Your Journey to a Healthy Body and Mind with the Right Diet

In the hustle and bustle of modern life, it’s easy to overlook the profound impact that our dietary choices have on our overall well-being. The food we consume acts as the fuel for our bodies, providing the essential nutrients that power our cells, muscles, and organs. But food also plays a crucial role in shaping our mental state, influencing our mood, energy levels, and cognitive function.

Embracing a healthy approach to eating is not about deprivation or strict rules; it’s about nourishing our bodies with wholesome, nutrient-rich foods that support our physical and mental well-being. By cultivating healthy eating habits, we can unlock a world of vitality, enhanced cognitive function, and emotional balance.

Healthy Eating Habits: The Foundation of Wellness

Healthy eating habits are the cornerstone of a wellness-oriented lifestyle. They provide the framework for making informed food choices that align with our overall health goals. Here are some key principles to incorporate into your daily eating routine:

  • Prioritize Whole Foods: Opt for whole, unprocessed foods that retain their natural nutrients, such as fruits, vegetables, whole grains, legumes, and lean proteins.
  • Balance Your Plate: Aim for a balanced plate that includes a variety of nutrient-dense foods from all food groups. This ensures you’re getting a diverse range of vitamins, minerals, and essential nutrients.
  • Practice Mindful Eating: Slow down and savor your meals, paying attention to the taste, texture, and aroma of your food. Mindful eating promotes digestion and helps you recognize satiety cues.
  • Stay Hydrated: Drink plenty of water throughout the day to stay hydrated and support your body’s functions. Water is essential for nutrient absorption, waste removal, and overall health.

Balanced Nutrition: Fueling Your Body and Mind

Balanced nutrition is the key to unlocking optimal health and performance. It involves consuming a variety of foods that provide the essential nutrients our bodies need to function at their best. Here’s a breakdown of the key macronutrients and their roles:

  • Carbohydrates: Fuel your body with complex carbohydrates from whole grains, fruits, and vegetables. These provide sustained energy and fiber, which supports digestion and gut health.
  • Proteins: Build and repair tissues with lean protein sources such as fish, poultry, beans, and lentils. Proteins also contribute to muscle maintenance and satiety.
  • Fats: Choose healthy fats from sources like avocados, nuts, seeds, and olive oil. These fats support brain function, hormone regulation, and nutrient absorption.

Wellness Nutrition: Nourishing Your Body for Optimal Well-being

Wellness nutrition goes beyond simply meeting nutritional needs; it’s about tailoring your diet to promote specific health goals and enhance your overall well-being. Here are some examples of wellness-focused nutrition strategies:

  • Boosting Immunity: Incorporate immune-boosting foods like citrus fruits, berries, yogurt, and leafy greens to strengthen your body’s defense mechanisms.
  • Enhancing Cognitive Function: Nourish your brain with foods rich in antioxidants, such as blueberries, walnuts, and green tea, to support memory, focus, and cognitive function.
  • Promoting Gut Health: Feed your gut with prebiotics and probiotics found in fermented foods, yogurt, and fruits to maintain a healthy digestive system.

Eating for Energy: Fueling Your Active Lifestyle

Whether you’re a fitness enthusiast or simply seeking to maintain daily energy levels, eating for energy is crucial. Here are some tips to optimize your diet for sustained energy:

  • Balance Blood Sugar Levels: Avoid sugary drinks and processed foods that cause blood sugar spikes and crashes. Instead, opt for complex carbohydrates, fiber, and healthy fats for steady energy levels.
  • Prioritize Nutrient-Dense Snacks: Fuel your body between meals with nutrient-dense snacks like fruits, vegetables, nuts, and yogurt to maintain energy levels and prevent fatigue.
  • Hydrate Regularly: Stay hydrated throughout the day to keep your body functioning at its best. Dehydration can lead to fatigue and hinder athletic performance.

Brain Health: Nourishing Your Mind for Optimal Function

Our brains are incredibly complex organs that require proper nourishment to function optimally. A brain-healthy diet rich in antioxidants, omega-3 fatty acids, and B vitamins can enhance cognitive function, memory, and emotional well-being.

  • Antioxidants: Include antioxidant-rich foods like berries, dark chocolate, and green tea to protect brain cells from damage and promote cognitive health.
  • Omega-3 Fatty Acids: Consume fatty fish like salmon, sardines, and mackerel, as well as nuts and seeds, to provide essential omega-3 fatty acids that support brain function and memory.
  • B Vitamins: Incorporate B vitamins found in whole grains, legumes, and leafy greens to maintain healthy brain function and support neurotransmitter production.

Habits That Will Haunt You Later In Life

Isn’t it funny how the good things in life are almost always bad for you? Whether it’s munching on chips or TV-binging till the wee hours of the night, we all seem to enjoy habits that are bad for us in the long run. Here are a few instances you can probably relate to.

Partying till 2:00am on a working day

“I promise to turn in early from tomorrow”, we promise ourselves the nth time.

Eating a lot of junk food because you don’t gain weight

*stuffs face with cake*

Pulling off all-nighters

Just one more episode, the last one ended too abruptly….

Forgetting to drink water

*makes mental note to carry water bottle*

Drinking too much soda

But but…it’s tastier than water.

Midnight munching

How can you watch a late night series without any pizza?!

Snacking even when you’re not hungry

Not my fault! The cake was staring at me when I opened the fridge…

Ordering in because you’re too lazy to cook

I’ll cook tomorrow, I promise!

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Small Steps To A Healthier Lifestyle

It’s a busy world and many a times, in the rut of the city life, our health tends to takes a toll. It’s tricky to manage work and all other commitments, and yet manage a healthy living. But there is always a solution to every problem. Some simple steps when made a part of your day to day living can make a huge difference health-wise. Here’s what you can do:

1. “Think positive”

It is proven that a positive attitude towards life leads to a healthy immune system and enhances overall health.

 “Think positive”

2. “Get a good night sleep”

If you have trouble sleeping at night, try some yoga and meditation. Bedtime snacks like whole grain cereal with milk, oatmeal, cherries or chamomile tea can also help you feel sleepy. Writing down worrying thoughts will help you get them out of your mind and boost a healthier sleep.

 “Get a good night sleep”

3. “Start your morning with water and lemon”

Before your first morning cup of tea, have a glass of warm water with lemon juice. This will help in detoxifying your body.

“Start your morning with water and lemon”

4. “Say ‘no’ to your car”

For smaller distances you can ditch your car and walk instead. Cycling to a close by destination is also a good way to stay healthy.

 “Say ‘no’ to your car”

5. “Eat more vegetables”

Vegetables such as broccoli, cabbage, carrots, tomatoes, grapes and leafy greens are great phytonutrients. Having vegetables on regular basis reduces the risk of contracting many grave illnesses.

“Eat more vegetables”

6. “Eat healthy fats”

Poly-unsaturated, mono-unsaturated and omega-3 fats are healther choices for a better lifestyle. They reduce your LDL cholesterol and raise your HDL cholesterol decreasing the risk of heart related ailments.

“Eat healthy fats”

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5 Ways Olive Oil Gives You A Healthy Lifestyle Boost

Greece’s increased consumption of olive oil has a lot to do with a reduced risk of heart disease and lowered cancer risk in the country. Olive oil is slowly gaining popularity all over the world as a healthy cooking option as it is naturally free of cholesteroland is rich in monounsaturated fat (the good fat)

Still not convinced? Here are 5 reasons why you need to make the healthy shift to cooking with Olive Oil

Olive Oil will help you lose weight

Olive Oil will help you lose weight

Olive oil contains the good fats, fats that encourage weight loss. Yes, this is possible as olive oil helps breakdown fats inside fat cells, thus helping you get rid of belly fat. The antioxidants also help your skin look fresh and young.

It improves heart health

improves heart health

Rich in monostaurated fats and anti oxidants, olive oil helps in enhancing longevity as it helps prevent cardiovascular disease, diabetes as well as a lot of other chronic and age-related illnesses. It also helps improve concentration skills, and can help prevent cognitive decline with diseases like Alzeimer’s.

It’s a natural painkiller

natural painkille

Yes, you read that right. Olive oil can act as a natural Ibuprofen, a common painkiller used by many.Olive oil contains oleocanthal, a substance which acts as anti-inflammatory agent.

It improves your circulation

 improves your circulation

Olive oil helps improve blood flow and lessens the effects of a lot of respiratory illnesses. It facilitates easier breathing, and its anti-inflammatory properties have been known to treat asthma.

It helps your stay active

helps your stay active

Olive oil has a lot of minerals, vitamins and antioxidants that keep you rejuvenated and active throughout the day. Olive oil also aids in regeneration of cells.

Keep your heart healthy with olive oil. Know more

10 things you regret giving up

1. My 6 AM yoga class

Yes, it was a task waking up every morning but at least i could touch my toes!

6 AM yoga class

2.Weekend dinners with the family

Yes, we have a family whatsapp group but a picture of mum’s homemade rajma doesn’t fill me up

Weekend dinners with the family

3. 30 minute cycling regime

I can’t climb up a flight of stairs without panting but i do get a head start in traffic

30 minute cycling regime

4. Breakfast

I’m not grumpy, I’m just constantly low on energy thanks to giving up breakfast and running on coffee

Breakfast

5. Walking my dog

Now my dog lights up every time he sees the dog-walker I hired

Walking my dog

6. Skyping with my best friend

I know my clients schedules by heart, but I have no idea what my best friend is up to

Skyping with my best friend

7. Eating on time

I love to I eat whenever I want but I hate to I feel gaseous in the middle of a conference

Eating on time

8. My singing class

I could have been on Indian Idol by now but hey, at least I developed my ppt skills

My singing class

9. My Euro trip

I didn’t get to see Europe but I did get to see the interiors of my Delhi branch office for 2 weeks

10. My new year’s resolutions

With the new year came the new tidal wave of work, so who had time for resolutions like fitness and making time for family and friends?

Keeping up with the stress of today, at work or at home, may be hard. But how many sacrifices are too many? It only takes a little will-power and effort to change your lifestyle for the better. You can do it all without sacrificing your health and happiness.

new year’s resolutions

 

The Yog Element

Ever since it’s birth, Yoga has always had a mystical vibe about it. It’s origins date back to pre-vedic Indian traditions. Yoga was practiced by the kings as well, giving certain asanas like VirBadhrasana (Warrior Pose) their name. However, society, especially western cultures associate yoga with certain expectations. Yoga isn’t always about seeking enlightenment. It’s not for gurus and sadhus, but for everyone. You don’t have to burn incense sticks, be a vegetarian or practice Ayurveda to reap the benefits of yog. It’s a science which has an array of health benefits for various age groups.

Yoga in a nutshell:
The term ‘yoga’ is derived from the Sanskrit word of ‘yuj’ which means to unite (presumably with God or the ‘Eternal Spirit’).

There are eight stages of training for a yogi to go through in order to reach ‘moksha’ (release).Samadhi is a state at which the mind of the human is separated from our soul thus making our soul pure and free of matter. This enables yogis to journey through the cosmos.

While there’s no denying the spiritual aspect of Yoga, there are numerous scientific reasons to make yoga a part of your daily routine.
Health benefits of Yoga:
If practiced daily, yoga can have the following effects on your health:

Yoga for anxiety

 Yoga For Anxiety

Yoga for Back pain:

Yoga For Backpain

Yoga for energy:

Yoga For Energy

Besides this, yoga also aids in:

  • Lowering blood pressure
  • Cleansing the internal organs
  • Improving circulation
  • Boosting metabolism
  • Calming the mind
  • Improves posture (drastically!)
  • Increases body awareness
  • Building core strength

Most yoga classes have age groups and special needs classes which are tailored accordingly. In fact, research shows that in some medical conditions like chronic back pain caused due to slip disk or spondylitis, yoga has provided patients with more relief than prescription medicines.

Going beyond Yoga class:
Yoga is best practiced outdoors, so the next time you find yourself somewhere natural, break into a pose!

Beach Yoga

The beach is always ideal. The breeze and sound of the ocean helps you connect to your breath better

Balance Yoga

Because at the end of the day, it’s all about balance!

Is Yoga for me?
Of course!Yoga is a science which can provide you with the balance of physical and mental strength we’re seeking. So go ahead and include the yog element to your life.

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Gaia 4 healthy, gluten-free pancakes!

Strawberry Shortcake Pancakes

Pancakes adapted from Oh She Glows.

Ingredients

  • 1 cup + 1/4 cup whole wheat flour
  • 1/2 cup shredded, unsweetened coconut
  • 1 tsp baking powder
  • 1/4 tsp baking soda
  • 1/4 tsp nutmeg
  • 1/4 tsp allspice
  • 1/4 tsp cinnamon
  • Pinch of rock salt
  • 3/4 cup Coconut Milk
  • 1/2 tsp pure vanilla extract
  • 1 tbsp pure maple syrup
  • 3/4 cup warm water
  • Oil, for skillet
  • Strawberry Banana Soft Serve (3 strawberries + 1 frozen banana, processed in food processor)

Directions

  • Preheat oven to 250F and grab a baking sheet. Whisk the dry ingredients (flour, coconut, baking soda, baking powder, spices, and salt) in a medium sized bowl. In a small bowl, whisk together the wet ingredients (coconut milk, warm water, vanilla, maple syrup) and then add to the dry ingredients. Whisk well until no clumps remain.
  • Preheat the skillet over medium heat and add some oil on the pan.
  • Pour 1/4 cup of batter, per pancake, onto the skillet and quickly smooth out a circle with the back of a spoon. Cook until small bubbles appear on the surface and the bottoms of pancakes are golden. Reduce heat if necessary (I cook them on heat # ‘3’). Transfer to baking sheet and place in the oven to keep warm.
  • Meanwhile, slice about 20 strawberries. I also made Strawberry
    Banana soft serve by processing a frozen banana with a few strawberries to make the cream sauce. Once my pancakes were stacked, I scooped the strawberry banana soft serve on top. Drizzle with maple syrup and serve immediately. makes 8 small pancakes.

Spiced Up & Stacked Pumpkin Butter Pancakes For One

Adapted from my healthy Spelt Pancakes

Ingredients

  • 1/2 cup stone ground Kamut flour (or flour of choice)
  • 3/4 cup almond milk
  • 1 tbsp baking powder
  • 1/2 tsp vanilla bean paste or 1 tsp pure vanilla extract
  • 3/4 tsp cinnamon + dash of nutmeg + dash ginger
  • 1/2 tbsp sugar
  • Pinch sea salt
  • 1 tbsp coconut oil, melted

Homemade Pumpkin Butter:

Directions

  • Grease and preheat a skillet on the stovetop.
  • In a medium sized bowl, mix the dry ingredients (baking powder, flour, sugar, sea salt, spices).
  • In a small bowl mix the wet ingredients (vanilla, almond milk, coconut oil (melted).
  • Add wet to dry and whisk well.
  • Pour less than 1/4 cup per pancake and cook until bubble form.
  • Flip and cook until golden on the opposite side.
  • Layer with Homemade Pumpkin Butter and pecans and sprinkle with coconut.

Maple Peanut Butter, Banana & Jam Pancake Stack

Maple Peanut Butter, Banana & Jam Pancake Stack

Ingredients

  • 1/2 cup spelt flour
  • 1/2 tsp cinnamon
  • tiny pinch sea salt
  • 1 tsp baking powder (I use aluminum-free)
  • 1/2 c unsweetened almond milk (or milk of your choice)
  • Syrup + filling:
  • Pure maple syrup
  • Peanut butter
  • Jam
  • Coconut
  • Cacao nibs
  • Sliced banana
  • Blueberries
  • Raspberries

Directions

  • Mix all dry ingredients together the night before and place in container.
  • In the morning, heat a skillet on medium while mixing the batter.
  • Add the milk to dry ingredients and stir well.
  • Spray the skillet with non stick oil and spoon the batter onto the skillet on med-low temperature.
  • Flip pancakes when bubbles pop and cook other side.
  • Layer with sliced banana, peanut butter, jam, and other toppings as you wish!
    Makes 4 baby pancakes.

Multi-grain Banana Pancakes

Multi-grain Banana Pancakes

Ingredients

  • 1/2 cup whole grain spelt flour
  • 1/2 tsp cinnamon
  • pinch of sea salt
  • 1/4 tsp baking powder
  • 1 tbsp Amazing Grass Amazing Meal Chocolate protein powder (optional)
  • 3/4 tsp vanilla
  • 3/4 cup Almond Milk

Directions

  • Pre-heat skillet on medium heat and lightly coat with oil
  • Mix the dry ingredients together in a bowl and then add the wet ingredients and use a whisk to mix well.
  • Pour a small amount of the mixture onto the skillet and make tiny pancakes, no larger than about 3 inches in width.
  • Because the pancakes are tiny, you will be able to flip them very easy.While the pancakes are cooking, slice a banana and set aside. Now combine the syrup ingredients in a small bowl.
  • Reduced-sugar pancake syrup:
  • 1 tbsp coconut oil, melted
  • 1 tbsp pure maple syrup

Now assemble the pancake sandwich by layering the pancakes with the slices of banana. Add desired toppings and syrup.

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