Tagged: exercise

Wondering What to Eat After that Killer Workout?

Your post-workout meal can make a big difference in recovery and results. You need fuel to function, and you need to function to see successes.

Remember these quick tips next time you reach for a post-exercise nosh:

1. After breaking a sweat, your muscles crave protein for repair and growth. Opt for lean sources like chicken, fish, hemp tofu, or plant-based options.

2. Carbs are your energy replenishers. Whole grains, sweet potatoes, or fruits help restore glycogen levels for your next workout.

3. Don’t forget to hydrate!

4. Balance the above options for best results! A protein smoothie with fruits and veggies can do wonders.

5. Try to refuel within 30 minutes to 2 hours post-workout for optimal recovery.

Remember, your body is your temple, and the right nutrition is your secret weapon!

Want to make sure you’ve got the best exercise and nutrition plan for your unique needs? Contact our team!

A woman in athletic wear leans forward with hands on knees, catching her breath in a park setting.

Medical Sound Healing

Medical Sound Healing by Linda Alario at the Holistic Wholeness Institute

There are scientifically proven meditations that can help you on your way to success if you struggle with any of the following issues:

  • Better Health: You want to heal your body or work on preventing disease.
  • Dream Body: You’re working hard, eating right and exercising… but still you’re not seeing the results you want.
  • Anxiety, Overwhelm, Chronic Procrastination and Feeling STUCK: You want to feel peace and calm, make progress towards your goals… but you keep finding yourself in an unhealthy cycle that you desire to break free from!
  • Emotional Stability: You’ve gone through a heartbreak, loss, divorce and you’re having trouble stabilizing your emotions to recapture your purpose and joy.

Our experts in medical sound healing are a great adjunct to any lifestyle plan to supplement your healing journey.


Physical fitness is different for each individual. During our comprehensive evaluation, we will understand the level that you are currently able to perform and gather information about your fitness goals. Some people are elite athletes and want to get back to high levels of physical achievement. They want to break their personal records. Some individuals can’t even get out of bed!

The Holistic Wholeness Institute treats kids too!
We treat kids too!

Understanding how to bridge the gap between where you are and where you want to be is what we specialize in. We are experts in coaching people through the baby steps that are needed to achieve the end goal. We believe progress, not perfection is the key to success. Working with you one on one through the setbacks and challenges that will arise is the key to long-lasting lifestyle habits that can sustain you long-term. Creating a lifestyle that lasts and customizing this to each unique individual is what makes us successful with each practice member that we work with. Evaluating your case in depth, getting to the root cause of the problem with the right Functional Medicine testing, implementing the right nutrition program for YOU are the first steps to help you have more energy so that you want to exercise! Having a system for success that works is what we are known for to help YOU live your best life. Book your free 15 minute discovery call today to learn more. Call 732.813.1133 or email info@holisticwholenessinstitute.com now.

Nutrition for Cancer

Proper nutrition during cancer treatment is vital for retaining strength and energy. Trying your best to fuel your body with nutrient-dense foods can help ease the effects of treatment and fight infection. However, your diet regimen might look different before, during, and after treatment, and you may have varying appetite levels. Our team here at Holistic Wholeness is here to support you throughout this time and develop your individualized plan based on your type of cancer and treatment.

Each person is different, but our nutritional plans for cancer patients focus on:

Eating the Right Amount of Calories For You

40% of patients report noticeable weight loss after they are first diagnosed with cancer. Losing weight is also very prevalent during treatment. Getting enough calories throughout the day supports you with the energy you need to help fight this disease and reduce the side effects of treatment. If you need to avoid weight loss during treatment, try implementing healthy snacks between meals and eating calorically dense recipes.

Some individuals who are obese may need to lose weight for their treatment. It is most beneficial to lose weight sustainably in these circumstances to keep up your stamina. Whether you need to be in a caloric surplus or deficit, we will develop a specialized nutritional plan to give you the strength you need.

Comprehensive testing to uncover the root causes and contributing factors to your health issues is a critical part of our plan to help prevent recurrences and to maximize quality of life

Eating Plant-Based Foods

The American Cancer Society suggests implementing more plant-based foods into your regimen to avoid extra inflammation in your body. When you consume plants, they produce phytochemicals that can protect cells from damage and reduce inflammation.

The Importance of Protein

Protein is the macronutrient that our bodies need for maintaining, repairing, and growing muscles and connective tissues. Losing muscle or muscle wasting is a common side effect of cancer and treatment. Ensuring that you are getting enough exercise and protein in your diet each day reduces the risk of losing muscle and keeping a healthy weight. The rule of thumb for the amount of protein that is sufficient is .8 grams per kilogram of bodyweight (1kilogram = 2.2 pounds). However, each patient is different, and our team will develop a specific regimen to ensure you’re getting an adequate amount of protein-based on the type of cancer and treatment.

Your program is individualized, so there is no cookie-cutter approach to eating for all individuals. Comprehensive testing to uncover the root causes and contributing factors to your health issues is a critical part of our plan to help prevent recurrences and to maximize quality of life. Call our office for a consultation to go over an individualized nutritional plan that works best with your type of cancer and treatment. Our team is here to support you throughout this process!

Nutrition for Athletes

As an athlete, you will do whatever it takes to perform your best. You excel because you do what others don’t. Going the extra mile in your nutrition can get you that one sliver of advantage amongst your competition. Sports nutrition can be confusing- especially with all of the fad diets out there! Athletes should prioritize a balanced diet that includes a proportional amount of macronutrients and micronutrients. When you work with our Nutritional Team at Holistic Wholeness, we help you understand which foods to prioritize and what times of day to eat them to perform at your best.

Our nutritional plans for athletes center around determining your:

Macro Nutrients

Our team at the Holistic Wholeness Institute will help you determine how much proteins, carbs, and fats you need as an individual to improve at your sport.

Protein: As an athlete, it’s common to hear about emphasizing protein in your meals. This is because proteins are the building blocks of muscle tissue. When you work out, you create tiny tears in your muscles. By consuming protein, you are aiding in the recovery and growth of the tissue. It is essential to know how much protein to have for each individual because if you overeat this macronutrient, it can have adverse effects on your health. Foods in this category include lean meats, fish, legumes, nuts, seeds, and eggs.

Carbs: Carbs may be recommended as an athlete’s most significant source of calories because they provide you with sufficient energy. This macronutrient can be the gas tank to fuel your exercise. We will focus on two types of carbs: simple and complex. One should eat simple carbs such as fruit or brown rice cakes before or after their training sessions for quick energy. Complex carbs such as yams, quinoa, whole grains, and oatmeal can be eaten with meals and snacks for energy to sustain you throughout your day.

Fats: Fats are the third macronutrient that is vital for your energy. Consuming fats keep you full for long periods, protects your organs, and supports cell growth. It is recommended for athletes to have 20-35% of their daily caloric needs be fats. Foods that contain healthy fats are avocados, eggs, oily fish, and unrefined oils. Be sure to steer clear of trans fats and heavily saturated fats!

Nutrient Timing

Pre Workout Nutrition
You will need proper nourishment to give your all in your training sessions. Protein and carbs are key to keep you full and provide you with energy. It’s recommended to eat 1-3 hours before your workouts so you can properly digest your food. An almond-butter banana sandwich, oatmeal, or chocolate chip energy bites may be great options for fueling your engine!

Post Workout Nutrition
Within an hour after your workout, you will need to prioritize simple carbs and proteins. It is imperative to eat simple carbs because they digest quickly and supply your body with immediate energy. In addition, the protein you eat will repair the muscle you tore in your training. A delicious post-workout snack could be a smoothie with plant-based protein powder, bananas, and berries! Top it off with some homemade protein granola for crunch!

There is a famous quote, “You can’t out-train a bad diet!” But understanding what, when, and how much to eat will give you that competitive edge you need for your sport! Our team at the Holistic Wholeness Institute is here to provide you with what you need to sustain your active body. Schedule a consultation with us today to get started on your nutrition plan as an athlete!

Unlocking the Power of Squats: The Whole-Body Workout Wonder!

For those who’ve just started or have been regularly exercising, you may be wondering why everyone is so hyped up about squats. Different social media personalities swear by only some specific moves, while others find benefit in performing a million different exercises per workout. There’s isn’t one right answer! What you want to aim for is an even-keeled exercise plan that addresses primary areas of the body.

Squats primarily stimulate lower body growth, but also warrant a growth response from the entire body (it requires several muscle groups to go up and down, especially if you’re using weights).

Squats require mental focus as well as physical effort. It’s a whole-body experience that benefits different muscle groups, encourages cognitive function, and promotes mind-body coordination to successfully execute.

If you’re wondering what exercise is right for you, or want to branch out into more difficult routines, contact our office. We can help you determine if your health is ready for more strenuous exercise and strategize the best course of action for your unique needs.

Age with Grace: Empowering Tips to Embrace Natural Aging and Thrive!

We can prepare our bodies for natural aging in empowering, healthy ways.

If you’re wondering how health and wellness may look different as you advance in age, here are some tips to help you stay proactive:

  1. Take care of your joints – walking regularly is a great tool for this.
  2. Exercise your brain to stave off cognitive decline.
  3. Build and maintain muscle mass.
  4. Get regular checkups to stay aware of how your body is functioning.
Build and maintain muscle mass

By protecting and preparing your body for the inevitable, you may find that later years are some of the most enjoyable.

Contact our office for more information on proactive wellness practices.

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