Lose Weight – The Healthy Indian Way

Visit any dietitian or physician, they would always stress on managing diet with things that are easily available and not getting too experimental. Before we jump to try a Keto diet or Atkins diet, just look inwards – try the Indian way.

After all our grandparents rarely visited a doctor – they were fit and fine with a pure Indian diet and Indian way of living. Their Indian diet comprised of fresh vegetables, fruits, dairy, and poultry products – with no artificial preservatives or colors. Now many of us have realized to go back to the roots. Rediscover the way they cooked food, cereals Indians 40 years back used to consume.

So here are a few reasons why you should make way for the Indian way –

–         Your body is not adapting to some foreign diet.

–         Getting back into shape is pocket-friendly as well.

–         By eating stuff produced in India, you are helping locals economically.

Fitness experts, including Rujuta Diwaker, have few tips to share if you intend to stay fit the Indian way.

Do not give up ghee – Yes you heard it right, ghee is allowed to daily intake but limit it to 3-6 teaspoons/ person.

Switch your morning chai with good old almonds – Yes for a slimmer body you can give up chai addiction in the morning. Instead, begin your day with almonds or any seasonal fruits (soon we will see gorgeous mangoes flooding the market).

Opt for Indian snacks – For a bit too long we have taken the help of pizza slices and burgers to beat our hunger pangs. Not anymore. Roast some makhanas (foxnuts) in ghee and a little salt or try some chana chaat or murmure mix. Also, try to make these simple recipes all by yourself, it gives a different joy.

Say No to processed food – Yes we often go to supermarkets and fill our carts with all kinds of processed food, ready to eat ones. We don’t have much time to spare for cooking a meal. Share your cook time with your partner, siblings, and flatmates but do cook your own food. There is a growing consensus that processed foods are harmfully laced with artificial chemicals and preservatives.

You can have carbs and proteins – Ideally, some fad diets would recommend dropping either carbs or proteins. Rujuta Diwekar is of the opinion that have a meal, which balances both.

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Manage your stress, go Gymming

As we have got more and more integrated with the world economy, we have learned to be flexible in our working – managing things with the US market, meeting demands of East Asian and Australian customers. And the list is endless. With the internet, life has been on a non-stop business mode, covering miles across geography.

At home front, homemakers have been multitaskers – dropping kids to schools, take them to activities classes and supplying them with perfect breakfasts and snacks. Actually, stress can hit you anytime – and each one of us has a defense mechanism to deal with it. The concern is it should not become overbearing.

There are studies where people in the younger age group (30-40 years) are reporting a high level of fatigue and work level stress. Heavy dependence on machines and sedentary workstyles has added also increased the chances of lifestyle diseases.

Your physicians will aptly advise you to hit the gym, not just to reduce weight and get into shape but also beat the stress (including latent stress).

Just by making small changes to ensure physical and mental fitness. Begin by sharing workload (including cooking and cleaning) and staying connected with your friends and loved ones. Take small breaks in between work. Work on small travel plans, away from city life. Stay away from mobile phones when eating, spending time with family and make a cut off time for your online activities.

Adults must start eating healthy. Eat light and stay healthy. Eating out is a way to catch up with friends but reduce the number of eat-outs.

For physical wellness and mental well-being, register with some activities, develop a hobby.

There are studies which support that gymming and work out can help deal with stress management. Begin with small walks and get your partner along with if you are too much of couch potato. With the gym, you can be flexible with your workout, depending on your work schedule. But ensure gymming activity should not get monotonous – mix it with a dose of meditation, some yoga sessions, and some outdoor games or swimming.

Staying physically active can improve mental alertness, focus, and concentration, according to several studies. Sustained physical activities release endorphins (chemicals that act as natural pain killers) in the brain, which in turn induces sleep and brings down the stress level.

There are researches, which suggests that increased exercise can generally bring down tension. Also, with a toned body, sculpted in a gym, can elevate your confidence level and make you quite a head-turner.

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Are you a suitable candidate for planking? What are the dangers of overdoing planking?

Stuart MacGill, a professor at the University of Waterloo shares that it is useless to hold a plank position for more than 10 seconds. The Spine Biometric professor further adds that there isn’t a use of planking other than making a record. All through the process, you rest your weight on the forearms beneath the shoulders where the body is straight from head to toe. Fitness experts claim that planking improves posture and is an ultimate stomach sculptor. How long a person holds a plank position relies on body strength and endurance. The side plank and curl-ups increase muscle strength and endurance around the spine.

Dan John, the leading Strength Coach, sets a benchmark for planking and states that planking beyond 2 minutes is of no use. Bradley Tinklin, an accredited strength and conditioning coach, makes clear that planking should feel right all throughout the process. Put the focus on how you feel rather than how long you hold a position. Undoubtedly, planking is a common exercise done in gyms and homes alike. The popularity seems to have surged recently. Planking tones and strengthens muscles all across the body. This is the chief highlight of planking, but there are side effects too.

Is planking dangerous?

As per the health experts, it may be dangerous to hold a plank position for a long time. When you are balancing on your elbows and toes, it can cause instability, for you tend to tighten both back muscles and your tummy. Again, to make this happen, you got to use deeper muscles than the abdominal muscles. The deeper muscles are the muscles of the pelvic floor that support traverse abdominis and bladder that ultimately supports the back. The perfect time duration to hold a plank position is 10 seconds. Holding it longer may cause pain at the back. Putting pressure on the lower back can again lead to lifelong back conditions.

Planking can affect vital organs of the body

Regular planking can cause excruciating pain in the chest.  It may start from the shoulders and move to the arms. Yes! Planking can inflame your gullet or esophagus. The pain gets worse if you don’t listen to your body. Women who complain of excruciating pain on their breasts are diagnosed with costochondritis, an inflammation of cartilage, joining the ribs and the breastbone.

Who should not do planking?

• Planking is not fit for pregnant or lactating women. Menstruating women must avoid it.

• Patients with joint instability, loose ligaments, arthritis, and tennis elbow cannot engage in the planking

• People with heart conditions must not plank

• Planking can worsen back injury and joint condition

• People with high blood pressure must avoid planking. Planking can further pressurize your abdomen.

Do different kinds of planking exercises to prevent straining a particular region of your body. Side planking is challenging for many. For the ones who are obese can balance body weight on knees rather than on toes.

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Plank exercise and its multifaceted benefits

Plank exercise is popular, but still, people wonder what it is it exactly. This is a strength training exercise solely meant for isomeric core and involves the body to hold certain positions for a few seconds, and this varies as per the parts involved. These positions are often addressed as front-hold position, hover position or abdominal bridge. Plank exercise improves posture, and it also sculpts the waistline.

Plank exercise is of different kinds and for specific parts of the body:

• Arms exercise

• Back exercise

• Glutes workout

• Hamstring exercise

We can burn more calories and gain muscles by regularly doing plank exercise. To build core strength, it is necessary to incorporate plank exercise in the workout routine as per the leading fitness experts. The exercise is effective on your back, hips. It strengthens the entire core.

The variations in Plank Exercise as stated by Toney Maloney

Tony Maloney is a leading fitness trainer, a physiologist who belongs to the National Institute for Fitness and Sports, Indianapolis. The propagator of plank exercise talks about the variations in plank exercise:

The Forearm plank is a kind of standing plank so popular among people. Just lie down on the ground on your face and extend your legs, bending elbows moving them under the shoulders and keeping the hands clasped all through. Contract your abdomen and lift the body by tucking the toes. The body is straight from head to the toes. Stay in this position for about a minute.
The Straight arm plank is another plank variation, a push-up position for the body. In the straight arm plank, the person kneels with his hands and then moves to the toes while the body is straight throughout.

Leg lift or arm lift plank targets the core, the glutes, the chest, the upper back of the body. All these regions may be strengthened to a great extent. Stay in the push-up hold position and raise your leg. Hold the position for some time and repeat with another leg.
Dolphin Plank, the Yoga Hybrid position works out your back, abs, and shoulders. Dolphin plank is a fabulous way to strengthen various parts of the body.
To make plank exercise more interesting, add plank jacks and attain flat abs. The fitness expert emphasizes the importance of plank exercise in most of his fitness journals. It completely tones your body, strengthens neck and shoulders. Plank exercise boosts metabolism and promotes mental calmness, reduces the risk of back injury and spinal injury. It also makes the body flexible.

So now you know what to try when you want to have a flat ab.

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The top 15 Ayurvedic face packs for a glowing skin

Ayurveda is the system of natural healing known since the age-old times. Ayurveda has the potential to treat any of the skin problems whatsoever. The traditional system of medicine uses vegetable extracts, fruits and herbs to facilitate healing. Ayurvedic beauty treatments or products can pave the way for beautiful skin.

15 face packs you can try out

• If you have sensitive skin, try out a rose face pack at home. It is best for skin which is prone to breakouts. Rose petals bear anti-bacterial property. Mash the petals of rose and mix honey and milk to it. Apply the pack on your face and let it stay for 30 minutes.

• If you have dark spots and blemishes, prepare a turmeric face pack by using gram flour and a bit of turmeric. Make a smooth paste by using rose water and apply.

• Is your skin tanned? The aloe vera face pack can do wonders on your skin. Take one tablespoon of aloe vera and mix some lemon juice, rose water to it. If you move out under the sun, apply aloe vera pack after returning home and leave for 15 minutes. Wash off to notice healthy and glowing skin.

• If some reason stresses you, then prepare an all-in-one beauty mask by mixing sandalwood powder, rose oil, some gram flour, and buttermilk. Prepare a smooth paste and apply on your face.

• Do you want your skin to be ultra-clean? Apply a mixture of honey and lemon all over your face. Leave for few minutes and wash.

• Apply a mixture of sandalwood powder and rose water on your face. This is a great way to light up your skin instantly.

• If you want skin pores to be less apparent, then prepare gooseberry paste. Mash gooseberries and mix yogurt and honey to it. Apply all over your face and leave for 20 minutes. This should be done 2-3 times a week.

• Apply the juice of mint on your face to get rid of blemishes.

• Make fuller earth face pack by mixing rose water. Apply the pack and leave for 30 minutes and then wash.

• Prepare a mask of fenugreek by grinding fenugreek seeds. Prepare a smooth paste by mixing rose water and mint juice and apply it on the face.

• Make a lavender oil face pack by mixing chickpea flour, lavender oil, turmeric, and fresh cream. Apply on the face to see the difference

• Apply a mix of yogurt and turmeric on your face for gorgeous skin

• Prepare barley flour face pack by mixing barley flour, turmeric, and mustard oil and apply on the face.

• Mix red lentil powder, rice and Bengal gram and make a fine paste with rose water. Apply on your face and leave for half an hour to notice a glowing complexion

• You may directly apply lemon juice and tomato juice on your face to get rid of skin pigmentation.

The natural products are gentle on your skin for they are devoid of harmful chemicals and artificial additives. Try out those as mentioned above 15 ayurvedic face packs for a bright, smooth and glowing complexion.

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Top 15 homemade face packs to reveal flawless and acne free skin

A teenager has to bear hormonal swing, and this leads to skin eruptions. Pimples and rashes ultimately leave ugly scars on the skin. Acne is not restricted to your face and may also show up on the arms, back, and neck. Here are the top 15 homemade face packs for glowing and acne-free skin.

Get rid of acne and pimples with these amazing homemade face packs

• Rich in citric acid, lemon juice is a wonderful way to eliminate blackheads and acne. Mix a few drops of lemon juice in rose water and apply on your face and regions where you have pimples.

• Cinnamon is anti-bacterial, and so you may prepare a face pack by mixing cinnamon powder and honey. Apply on your skin to reap glorious benefits. Leave it for 30 minutes and then wash off.

• Garlic is an antibiotic that reduces pimples and acne. Mix honey and crushed garlic and apply it on the problem region.

• Basil Leaves and mint is known for the antimicrobial property. Crush mint leaves and basil leaves and apply on the pimples. This will act as a spot treatment.

• Cloves are a powerful remedy for acne. Crush cloves and mix some water. Apply on the pimples and then leave for a few minutes.

• Mix a pinch of turmeric in cloves and prepare a paste. Apply the paste on your skin and leave for some time. Do this daily and see the pimples fade.

• Neem has anti-fungal and antibacterial properties to offer powerful results. Prepare a paste of neem and mix some turmeric powder. Apply on the acne as a spot treatment.

• Pomegranate seeds fight infection and inflammation. Crush pomegranate seeds and prepare a paste. Apply on pimples directly and leave for half an hour.

• People who have oily skin mainly suffer from pimples and acne. You can make a besan curd face pack and apply it on the skin to prevent excessive oiliness.

• Make a face pack by mixing fuller earth, rose water and lemon juice. Apply on the skin to reveal flawless and glowing skin.

• You may directly apply crushed mint on the pimples and leave for 20 minutes.

• Make cucumber face pack by mixing cucumber pulp and curd. Apply on the face and leave for 30 minutes. You may use it around your eyes as well.

• For instant skin whitening and for flawless skin, mix sandalwood powder and rose water. Apply on your face and leave for 20 minutes.

• Apply a mixture of lemon juice and papaya pulp on the pimples

• Apply lemon juice and tomato juice on the face. Leave for 15 minutes and wash off.

Stick to these natural remedies for acne, and you will have flawless and acne-free glowing skin.

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How to handle adolescent’s mood swings and sibling’s fighting

As children start to grow up and enter their teenage years, they encounter a lot of hormonal changes in their body and mind. Girls start learning how to deal with puberty and boys with adolescence. When parents have more than one kid in the house, it can lead to fights among the children which are a result of mood swings. This is a rather challenging and trying time for Parents to deal with such sensitive issues.

There are ways for parents to handle their young adults and their mood swings.

• Parents need to make their children understand what is taking place in their bodies.

• They need to make them realize that what they are going through is simply a part of growing up and they should not be worried.

• Parents need to inculcate a healthy pattern of life in their children. This should be replete with good food, and adequate amounts of exercise and sleep time.

• Children need to understand that lack of proper sleep and food will affect the functioning of their brain and even their coping skills. Thus, for the physical and emotional well being of the child, parents must take extra care.

• Do not expect your child to always be perfect and up to the mark.

• It is only natural for your child to feel low or out of sorts.

However, if your child exhibits depression or anxiety then it is something that parents need to be extra cautious about. These can be observed by transformations in eating, sleeping, excessive sadness, lack of interest in daily activities and social withdrawal. Parents should exhibit empathy for their children and give advice that does not hurt the child in any manner.

Parents need to show accuracy and fairness by following a set pattern of discipline which cannot differ from day to day or according to their child’s mood swings.

Parents need to understand that while their child is experiencing mood swings, the child might not feel very close to their parents and move further away. This should not affect Parents as this is just a passing phase. Sibling fighting happens when children fight for reasons such as privacy, develop their individual personalities, and are impulsive and irritable. There are ways for parents to maintain peace in the house. Each child needs some individual time with their parents. This one on one chat allows the child to express their feelings, grievances needs and wants in a private and safe manner. Parents should be open to both children and their grievances and there should be no hint of any bias. Some rules should be enforced in the household that are clear and cannot be challenged. Parents should be able to find answers to the problems that the children are facing.

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How to get rid of heat rash on babies

Your baby has delicate skin. The hot weather can cause babies to get prickly heat, a common skin condition. This is a rash on the skin characterized by small and itchy bumps or blisters which takes place in areas of fitted clothing such as the chest, stomach, neck, crotch, buttocks and even the forehead or scalp that can heat up if your baby has headgear on. It takes place when the child starts to sweat profusely and the clogged pores do not allow sweat to be released. It is more common in the summer, but can even take place in winters when parents dress up their child too warmly with too many clothes or if the baby is running a fever.

Here are some ways to get rid of the rashes:

• Place your baby in a cool place.

• Parents need to remove or loosen the clothes of the baby and take him or her in a cool and air-conditioned room which is devoid of harsh sunlight.

• The baby needs to be washed with some cool water to remove oil and sweat from his or her body.

• Slightly wet clothes can be used to cool down the overheated body of the child.

• The skin of the baby needs to be dry.

• After the baby has been thoroughly washed and cleaned, he or she should be put in a manner where the fan can dry him or her or left for a while to dry on their own.

• Parents should not use towels or cloths to wipe the baby.

• They should not apply any cream or ointment to the affected areas unless told by the physician.

• The baby can be allowed to be without clothes or maximum have loose clothes on him on her.

• This will allow the baby to feel fresh and comfortable.

• Another very important thing for parents to realize is that the child can start scratching themselves. For this, it very important to keep their nails short and trimmed and cover their hands with little socks during sleep time.

• Parents should use creams that are safe and appropriate only for babies. This makes a huge difference in treating baby rash.

• The delicate skin of the baby requires parents to use gentle cleansers instead of harsh soaps.

• Parents need to exercise caution when bathing and dressing up their little ones.

• They need to be careful not to rub or scratch the baby and softly dry the baby with a towel that does not act as an abrasive on the skin of the child.

• Lastly, when the baby has a heat rash, it is important to keep him or her hydrated by giving lots of fluids.

6 ways to help your baby learn to walk

Watching the apple of your eye starts walking is one of the most beautiful experiences in the world. But your little one needs the utmost care in making the transition from the cradle to the floor. However, the baby’s first steps, which start usually between the age of 9 to 12 months need a lot of careful supervision, praise, and encouragement.

Here are some steps that will help your child in learning to walk.

Encourage sitting and crawling: Your baby’s legs need sufficient muscle strength. This can be achieved by encouraging your child to sit, crawl and roll back and forth.

Pull up and stand: Since your baby’s legs are still unsteady, parents need to help pull up the baby to stand with their support. When the baby wants to sit back on the floor, show them how to bend their knees.

Gaining balance: Once your baby is able to stand, hold his or her hands as they start taking their first steps. This activity has to be constantly practiced with the baby.

No footwear yet: Your baby will do justice to his or her walking when barefoot. This is important as it will help the baby to feel the ground and adjust their bearings as required which will be according to the surface on which he or she is walking on.

Moving around furniture: Your baby needs to be encouraged to step out of the comfort zone. By allowing your baby to tread around furniture, you will ensure the strengthening of his or her hip and thigh muscles and building overall stamina.

Play way method: To improve balance and encouraging as much walking as possible, different kinds of games can experiment with the baby. These can be done by placing colorful and attractive toys at some distance and sitting and standing with the baby.

Happy walking!