If you are anything like me, your days go by so hectic and busy that by bed time you are still all wired up and awake. Sometimes is it hard to stop thinking about tomorrow’s chores or stop our bodies from feeling restless after a hard training session. But a good rest is essential to recharge, recover […]
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The top 7 supplements for health
I often get asked what I think about supplements for overall health; are they really worth the money and the hassle to take them everyday? My answer is pretty much always yes. Why? If you have ever watched the movie Food Matters, you would be aware how any of the foods that we consume now are really deprived […]
6 steps to clean your air conditioner filters
Living in cities with lots of pollution and that rely mostly on air-conditioning for cold and warm in the house, it is important that you keep your filters clean. This regular cleaning will not only improve the air quality of your home, but also help improve the efficiency of your air conditioner and keep it in […]
The top 5 alkaline foods
The typical modern diet is, unfortunately, starting to consist primarily of toxic and acid-forming foods like processed sugars, artificial sweeteners, refined grains, conventionally produced meats and dairy, and hidden genetically modified organisms. Our body is build to keep a neutral Ph in order to function at its best and avoid the developing of chronic, degenerative […]
5 perfect snacks for early morning workouts
If you are anything like me, you might have realised too that if you don’t get your workout in before breakfast and work, you might not get it in at all. Benefits of exercising in the morning are multiple: from better cardiovascular impact to increase daily energy, from using your hormones to your advantage to […]
Group Health Coaching Sessions @GreenS
Due to popular demand, group Health Coaching sessions by Chiara Squinzi are back, at a more accessible time and with a price reduction! Join us every Saturday from 1.30pm to 2.30pm at GreenS and start living a healthier and happier life. Studies show that having the support of a Health Coach drastically […]
5 steps to read nutrition labels
Understanding nutrition labels are one of the most important aspect of being healthy; although regulated by FDA (I have a lot to say about how this association operates and how they look out for corporates’ interests instead of people’s), companies use loopholes to make their products LOOK lighter in calories and chemicals. Being able to understand the real meaning behind nutrition labels […]
10 herbs that heal
I’d like to share this great infographic about the healing properties of herbs. I can always tell how health conscious people are by the number of spices and herbs in their kitchen; my personal favourite are cinnamon and turmeric (or curcumin – the yellow of the curry). I use them on anything, also in the […]
The easiest way to quit sugar
The #1 issue I get to help my clients with, is fighting sugar addiction; refined sugar is a very evil substance and creates high dependence to its consumers. The worst symptom usually reported is having cravings, but not many people really realise the impact it also has on teeth, blood and hormone health. Like smoking, industries […]
Eat your water!
Drinking water is not the only way to keep hydrated; eating it account for almost 20% of its consumption. That’s why I wanted to share this incredibly useful list of high water content fruits and vegetables that can really make a difference in health and recovery levels. And don’t forget, melons do not mix easily […]
Top 7 ways to substitute eggs in healthy cooking
If you are anything like me, you often get stuck in some close-to-perfect healthy recipes just cause of eggs. Isn’t it annoying? Well, no more drama! Here you are, to solve ALL your problems, the 7 most effective and easy ways to substitute eggs in healthy baking. 1) 1 tablespoon ground flaxseed mixed with 3 tablespoons water […]
The top 5 healthy restaurants in Ho Chi Minh (Saigon)
My health coaching clients often ask where to eat healthy, nutritious meals in Ho Chi Minh. Although Saigon, and in general Vietnam, is a great place to find less processed foods compared to all the other countries, there is still some things to watch out for, in my opinion. First of all, white, refined grains are a big no […]
Healthy Shopping Tour in HCMC (foreign products included)
Did you just move to Ho Chi Minh and you are looking for places where to shop for clean, fresh and healthy ingredients? Are you looking to eat healthier, cook more and feel better but you don’t know where to start? Join Health Coach and Yoga Teacher Chiara Squinzi every Monday morning at 9am at […]
HEALTHY EATING CLASS SERIES by Chiara Squinzi
Class 1: Healthy Eating and Shopping in Saigon Class 2: Importance, Benefits and Samples of Quick and Delicious Healthy Breakfasts Class 3: Importance, Benefits and Samples of Quick and Delicious Healthy Snacks (including for sport) Class 4: Focus on the dangers of sugar, gluten, and animal products and their healthy substitutions Class 5: How to detox? […]
The secret benefits of cold showers
When we think of cold showers, we think of something wrong in the house and we know that we have to suck it up and just go trough with it, but for the past months (it might be because of the summer heat or because of my trip to Nepal), I started taking cold showers […]
The ultimate nurishing vegan and gluten-free eating plan for weight loss E-book is coming out soon
Did you ever wonder if there is a way to lose weight without eating animal protein and wheat at every meal? Chiara Squinzi, experience Health Coach and Yoga Teacher has created this incredible E-book to help you with your weight loss efforts! The book contains: – Intro on dieting and why low calories diets don’t […]
30% off Skype Health Coaching program (Aug 20th to Sep 5th only)
As a big thank you to all of you who have supported La Holista Ltd. to born, launch and grow, we are now very gladly offering 30% off on our health coaching program purchased between August 20th and September 5th, 2014. The program program includes: two 60-minute sessions per month e-mail support between sessions recipes […]
10 reasons why everyone should take a Vipassana meditation course
As some of you know, recently I have participated to a 10 days Vipassana meditation course in Nepal. It was enough to say that it would have been a silent experience to attract the attention of both my most spiritual and skeptic friends. Vipassana it’s a gorgeous technique rediscovered by Gotama Buddha more than 2500 […]
Using natural sweeteners
Pretty much everyday I meet someone who would like to switch from refined, white sugar to natural sweeteners but they all encounter the same old problem: how to replace it in recipes? Sure, it’s easy to dissolve some honey in the tea, but when we have to bake, things get serious. Here is a guide […]
Queuing at the gym (how to motivate yourself to morning workouts)
This weekend I saw one of the most pleasant scenes in a long time, it might mean nothing to you, but it made me smile and think about it for the whole day. The gym around my corner opens at 9 am and today, when I was going to work around 8.45 am, I saw […]
Fermentation, yuck or yay!?
It took me quite some time to figure out what fermentation was, leaving something to rotten is actually good for you? That doesn’t make sense… When every food expert on the planet is bragging about the healthiest foods being the freshest, raw, uncooked, unprocessed food, fermentation seemed quite the opposite to me but hey, gotta […]
Free from harm
Recently I crossed path with this brilliant video ‘Man’ from Steve Cutts on one of those silly videos channels and it has definitely made quite an impression on me; I have been thinking about it day in and day out. So, I go back to google it again and right after the youtube links, I find […]
Free, almost free or very cheap
When the monthly budget is limited, the first things that cut down on are healthy food and exercize so I decided to start a listing of all the activities and food that are free or very affordardable in Shanghai. I will constrantly update the list after every time I try something out; ENJOY! Sport and […]
That’s way too close…
So I recently started a new Sunday activity with a friend of mine, it’s called FREE YOGA! What does it mean?! Well, I just simply set up initial trial classes for us in Shanghai’s yoga studios around town. So far so good, she’s is enjoying this new activity, I get to see new studios and […]
The responsibility of media and advertisement in health crisis
The more information I gather in the field of healthy living, the more I get angry about the horrible role media and advertisment (on top of the nasty big companies) have in the health crisis we are going through. Extreme bombardment of misleading advertisement and wrong information about unhealthy products and fast-food chains are hiding […]
Don’t throw the papaya seeds
So on my way back home today I realized I didn’t have any fruit for my healing green smoothie in the morning so I stopped by the new fruit store in front of my place and the lovely lady (she gives me discounts now), told me she just got splendid papayas in. So I say: […]
Give me my cinnamon!
Inflammation is the body’s response to something that’s irritating or something harmful. Inflammation can be felt, therefore taken care of right away or silent, which can last for years inside our bodies without we even notice it. This is the worst kind of inflammation. Certain foods, called anti-inflammatory foods, have the capability to reduce said […]
Protected: Quick healthy snacks ideas II
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NO NO NO NO NO to GMOs!
GMOs, or “genetically modified organisms”, are plants or animals created through the gene splicing techniques of biotechnology (also called genetic engineering, or GE). This experimental technology merges DNA from different species, creating unstable combinations of plant, animal, bacterial and viral genes that cannot occur in nature or in traditional crossbreeding. There is much confusion on […]
Know your plastics…and go glass!
Few days ago I stumbled across this great picture about plastics and thought it shall be shared with you all: Check your plastics too and if you find the number 3 in the triangle, well you can trow it away immediately! As indicated, this type of plastic is one of the main cause of hormonal […]
What a yeast overgrowth is teaching me about sugar
So, I’ve finally figured out one of the problems causing my unhealthy cravings and mood swings that have been disturbing me lately, an overgrowth of yeast that HAS to go. But how? By letting is starve, starve from sugar and caffeine. Easy, right?! Well, it turned out to be more work that expected, cause sugar […]
Ode To The Chickpea
Chickpea, chickpea you are a very delectable bean Chickpeas are healthy and delicious And fit in every dish, even the most ambitious. You can blend them into hummus for a dip And if you are lucky you can use a gluten-free chip You can season and roast them crunchy With a bit […]
Banana Junkie
Gosh I love bananas! I love them so much that I could easily eat 3 or 4 at once! Every day! At every meal! No kidding, but still, they are such a versatile fruit! Oatmeal, creamy smoothie, pre-run, post-workout, baked in winter and frozen for ice-cream in summer; you can use them in so many […]
Pre-Workout Meal
One of the questions I get asked the most is ‘What should I eat before exercising’? So here it is, guys. In order to work your way trough a workout, yoga class, spinning class or run, you need fuel. Period. And food is your fuel. So before your exercise, you should make sure to get […]
Bikram Yoga (Shanghai)
Bikram Yoga, is a system of yoga that Bikram Choudhury synthesized from traditional hatha yoga techniques and popularized beginning in the early 1970s. A class runs for exactly 90 minutes and consist of a set series of 26 postures including 2 breathing exercises at the beginning and at the end. Bikram Yoga is practiced in […]
Additional 5 swaps for a better life
6. Vegetable / sunflower oil for Coconut oil, flaxseed oil, avocado oil, or olive oil 7. Soda / diet soda for water with fresh lemon / lime / rosemary / mint 8. Caffeinated coffee or tea for herbal tea like chamomile, liquorice root and chai 9. Couscous for quinoa 10. Processed bread for gluten-free bread
Benefits of quitting smoking
Quitting smoking is one of the amazing things I achieved in 2012; few days ago I celebrated the 6 months ‘anniversary’. It’s seems so easy now, but that September 6th I was pretty scared i would fail. To remind myself I am better off cigarettes, I still do some researches and here it is a […]
Detox your biggest organ
WHAT? Body brushing is one of the most economical and efficient ways to bring out the best of your skin, it is good for everyone, including those with sensitive skin. Dry brushing: – pushes the body’s ability to eliminate toxins through the lympathac system (detox); this elimination process helps break down fatty pockets, responsible for […]
An Orgasm a Day – 30 days challenge
1. Stress & fear emotions are deactivated during orgasm 2. Oxyton released – reduce cravings for sweets 3. Estrogen released – healthier heart and softer skin 4. Increased body DHEA – improve brain, heart, metabolism 5. Orgasm can cure clinical depression 6. 2 orgasms a week makes you look 10 years younger 7. A brain […]
The first 5 simple swaps for a better life
1. White rice for brown rice 2. Artificial sweetener for Stevia (green powder not white processed powder) 3. Table salt for Himalayan salt or Celtic sea salt 4. Sugar for Maple syrup or honey 5. Milk Chocolate for <75% dark choc or raw chocolates (better choice)
Healthy Food Swaps: Thai Brown Rice Noodles
As some of you might know, on February 24th I am having a talk on Healthy Food Swaps at Sprout; I am very excited about it because there are so many aspects and products I want to talk about. Sometimes it is very easy to make the right choice, it is just a matter of […]
To music or not to music
Music is the soundtrack of our lives; what we listen to affects how we interpret our experiences and create different moods. Recently I have been enjoying listening to some music while having my daily Ashtanga Yoga practice; I play everything from Tibetian bells, Sitar and relaxing music to Krishna Das, Jai Uttal and Dave Stringer. […]
A little project for 2013
I’ve found this note on January 2nd and, from that moment, I have been thinking about it daily. It is a brilliant idea and I have always wanted to share it with my dears cause I know it will bring them happiness; so today, after realizing that a good old friend is struggling with self-esteem […]
Juicing? Little effort, many benefits
1. Our diets are deficient in nutrients necessary for optimal health and filled with toxins that contribute to the chronic degenerative diseases many suffer from. Juices are a great way to provide an abundance of nutrients (vitamins, minerals, enzymes and antioxidants). 2. Juices are energizing! Fresh, raw juices have living energy and are assimilated into […]
Eat all the junk food you want as long as you cook it yourself
Inspired by Michael Pollan, by my xmas trip to Italy and by the lack of healthy tasty sweets, I decided to make my own Nutella! Yeah, Nutella! Cause sometimes you have to give in certain pleasures; cause sometimes a spoon of home made ALL NATURAL Nutella is healthier than a huge raw salad with dehidrated […]
It is a matter of lifestyle
I’ve been always thinking that exercise would outwork my horrible lifestyle, that my 3 to 4 gym and yoga sessions a week (still pretty exceptional for a Shanghainese) were all I needed to keep my body healthy and young. It was until I finally managed to quit smoking and realized that I am not that […]
Aloe Vera – How to
I know that I am a practical person, I notice it myself but lately I’ve been told even more! So, as for the majority of the things I do, even my plants need to have an use. I’m usually terrible at taking care of plants but my aloe plant is really easy, it can be […]
Sugar attack!
Mood swings, weight gain and obesity, high cholesterol, insulin sensitivity, diabetes, heart disease, cardiovascular disease, yeast infection, immune system depression, mineral unbalance, hyperactivity, anxiety, depression, concentration difficulties, crankiness, kidney damage, tooth decay, acidic stomach, aging process speed up, wrinkles, grey hair, osteoporosis, allergies, free radical formation, eczema, atherosclerosis, liver size and fat increase, fluid retention, hormonal […]
Lessons I’ve learnt in my last 5 years
On the day of my 5th anniversary in Shanghai, I’m feeling like a million memories are coming back to mind showing me all the things I’ve been through and the lessons I’ve learnt during this time. So I thought that the perfect way to celebrate this day was writing them down for me to remember […]
Supplements, yes or no?!
After watching Food Matters for the umpteenth time yesterday at Sprout, and see the reaction of our audience on multivitamins, vitamins supplements and other supplements, I thought it was a good idea to clarify once for all the importance of supplementation. What I hear more often is: aren’t we meant to be getting all the […]
Pomelo mania
Are you also seeing all these pomelos around, even got one or two as a present from Chinese friends and landlords but still wondering what is it and how to actually eat it? Welcome to the group! So, first I tried it in smoothies: WRONG! The peel, which I obviously didn’t take off, makes the […]
Stretch those legs
First of all, apologies for the absence of posts these past weeks; it’s pretty damn hard when your internet connection depends on a free wireless called 888 that works approximately 12 minutes a day… Anyway, now I am all set and can start posting health tips for you again! Tomorrow is December 2nd, which for […]
Protected: Quick healthy snacks ideas
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Did you know that cardio is cumulative?
Yes, cardiovascular exercise is cumulative; this means that you could do a short session in the morning and another at night and have the same benefits of a long session in the afternoon. We all know the health benefits of cardio exercise: it strengthens your heart and lungs, helps you get rid of excess calories […]
The truth about meat
In the past year I have been put in front of the benefits of a vegetarian diet almost a million times but it wasn’t until I’ve seen this video that I made the conscious choice not to eat meat ever again. If you are curious to know how animals are treated nowadays and what you […]
One minute meditation
It seems that the most difficult part of meditation is finding the time to perform it; so today I would like to share with you a very simple but effective meditation technique: the one minute meditation. This technique is better performed in the same place and at the same time each day; but if that’s […]
Superfoods? Yes, please!
Superfoods are a special category of foods found in nature; by definition they are calorie sparse and nutrient dense. They are superior sources of anti-oxidants and essential nutrients (nutrients we need but cannot make ourselves) powerful enough to help you lower your cholesterol, reduce your risk of heart disease and cancer, and, for an added […]
“Radarange”… emh, I mean microwave
What if I told you that the microwave oven was a by-product of a radar-related research project and did not sell much until it changed its name from Radarange to Microwave? Yes, around 1946 by Dr. Percy Spencer noticed that magnetron, a new vacuum tube, melted the candy bar in his pocket and was able to […]
Private Yoga classes
Yes, winter is coming and is getting fresh outside, isn’t it? Don’t you just wanna stay in and turn ALL your ACs to 28degrees instead of going to the gym, yoga studio or outside for a run? Well, I offer you the perfect solution then: book a private ashtanga yoga classes directly to your home […]
Get your beauty sleep too…
On my last day of work I am committing to improve another aspect of my life: sleeping. We often underestimate the power of a good sleep and the benefits to allertness and cancer / heart disease / obesity risks that it carries with it; due to our busy lives and long hour jobs, we tend to […]
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