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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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!

Putting your baby in daycare? Here’s what you need to know

Daycares for your baby today is available in every corner of our colonies and societies. However, it becomes imperative for parents to be able to identify the right one for their little ones. Here’s what you need to know when choosing the perfect place for your child to spend time in.

Inspect the floor of the place: Parents need to see how the caregivers interact with the children present there. The best way for the staff to handle babies is to sit on the floor playing with the children or holding one in their arms or laps. This prevents them from giving a cold and impersonal feel. Babies are not objects lying on the floor. The caregivers should possess a sense of warmth, love, compassion and be responsive to the child’s needs. It’s also very important to see that not more than a couple of kids are handled by one person. Very small babies need individual attention.

Inspect the hygiene of the place: Your baby is susceptible to diseases. It’s important to ensure that the place is free of any bacteria and germs.

Preparedness for any medical emergencies: The staff should have the required medicines at hand in case the child falls ill.

Get the staff to make a commitment: Your baby requires a person who looks after them with consistency. When your child becomes secure and comfortable with the person after interacting on a daily basis, they get used to being with the same person. In case the baby sees a new face, he or she will find it difficult to get accustomed. For this reason, it’s important to have a long term contract with the caregiver.

Inquire about the policies of the institution or company: Certain important factors such as discipline, the usage of television, whether it’s used throughout the day or only for some time, the quality of food provided for children, the sleeping routine need to be thoroughly checked.

Come to the day-care to quietly assess without being noticed: Even though daycare promises you the best in all their facilities, its important for a parent to come by and observe what happens behind their backs.

Communicate effectively with the caregiver: Until your baby starts talking you will have to rely on the caregiver. He or she should be able to answer all questions related to the child regarding food, sleep, diapers, and other essential baby stuff in a satisfactory manner.

Solve any problem with your caregiver as soon as possible: The caregiver has been entrusted with the sensitive and delicate responsibility of your child. If any problem arises, rather than procrastinating one should thrash out the problem in an effective manner.

Rely on own your own instinct: As a parent, only you know what’s best for your baby. Even though there are very good quality daycares around, if you do feel something does not feel right, act spontaneously according to the situation.

Being flexible: Parents cannot afford to show rigidity when it comes to choosing a daycare. If there is any problem with the place or its people it would be best for parents to change the place and look for one that is best suited to their needs.

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How parents can help children manage stress during exams

In the highly competitive world that we live in today, the desire to outperform each other has made life stressful for all. With sky-high expectations and cutthroat competition in every sphere, young minds are compelled to achieve the impossible. Your school-going child undeniably faces extreme amounts of pressure in his or her educative years. This results in anxiety and creates stress both for the children and their parents. There are various symptoms exhibited by children that confirm the stress of exams.

Signs to watch out for are:

• Excessive worry
• A tensed feeling
• Experiencing headaches and stomach pains
• Unable to sleep properly
• Irritability
• Eat little or more food than normal
• Not enjoying activities which they previously liked
• Seeming negative and low in mood
• Feeling hopeless about the future

However, there are ways in which parents can help their child overcome exam stress.

• Children can find support from parents, tutors or classmates to help share their worries.
• Parents need to encourage their children to talk to supportive members of school staff.
• A child needs to feel as involved as possible.
• A diligent parent also needs to see that the child eats well, by providing a balanced diet which is vital for his or her during exams.
• All kinds of sugar-laden and other junk food need to be avoided as this makes children hyperactive, irritable and moody.
• Your child needs to get adequate sleep time of at least 8-10 hours. This will improve thinking and concentration.
• A little time needs to be set aside for unwinding by watching a little television or any other light activity.
• Parents need to be available at all times for their children. They need to show patience and give full attention to the child’s needs while he or she is revising.
• Children also need to be helped while studying. Parents need to provide a comfortable and conducive atmosphere for the child to study.
• They need to support them in revision. A child can be motivated to study and revise better by making him or her realizes their goals in life.
• A child needs to be reminded that anxiety is normal and can be channeled positively, by activities such as revision of examination papers. By making them face their fears, a child will feel more confident during exams.
• Also, some forms of exercise such as walking, cycling, dancing or swimming help the child to feel active and refreshed.
• Lastly, parents should never criticize their child as this can have adverse effects on his or her mind. Positive encouragement is of prime importance.

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10 basic principles of good parenting

Good parenting first and foremost requires a huge amount of responsibility. Simply watching your child grow is not enough. Being a good parent requires immense amounts of dedication, patience, and consistency. Every parent wants their child to grow up to be a happy and healthy individual. However, this means that parents have to play an important role in shaping and molding their child’s future. They are expected to ensure that the child grows up to be of sound body and mind. Good parenting allows the child to develop qualities such as kindness, empathy, self-reliance and one of a happy disposition.

Here are the basic guidelines which each parent must adhere to:

1. Your child learns from you.

How parents behave is keenly observed and followed by their children. Your actions and reactions to various situations in life matter to your child, and he or she will incorporate your methods of dealing, with myriad situations in their own life.

2. Too much love or affection can prove to be disastrous.

Parents who express excessive love by readily agreeing to the unwarranted demands of their child end up spoiling their children. A lenient attitude with the child will only result in him or her becoming a spoilt and self-centered human being, secure in the fact that their parents can provide them with anything and everything without the child having to put in any hard work.

3. Being there for your child

Parents need to understand that they have to be mentally and physically present in their child’s day to day life and the challenges he or she goes through. This means giving undivided attention, by prioritizing their responsibilities.

4. Age-appropriate parenting

Your child is growing day by day. His needs and demands will keep changing. Your behavior towards your child has to be in accordance with his or her age.

5. Deciding certain rules and regulations

It is important for parents to implement some rules for their children. Certain mannerisms need to be instilled in the child at a young and impressionable age. Doing so would prevent the child from developing a personality that creates huge problems for him or her at a later stage in life.

6. Encourage your child’s independence

The right balance of setting limits for your child and allowing them to be independent is of vital importance. As your child grows up, there should be lesser interference by the parent.

7. Being consistent

Children require to be dealt with in a careful manner. When parents make rules for their children they should be consciously made for them to follow on a daily basis. These have to be carefully devised in a manner that does not allow the child to revolt and rebel.

8. Extremely strict behavior by parents

When enforcing rules, parents should ensure not to hit or slap their children. This will only teach them to be physically violent and aggressive towards other people.

9. Rules need to be explained to children

Parents need to understand that an explanation of rules has to be done in a rather skillful manner. Usually, the quantum of explanation needs to be such that it is appropriate according to the age of the child. This means a smaller child will require lesser explanation and a bigger one may require more.

10. Give your child respect

Your child deserves to be treated with respect. A parent cannot expect to demand respect if they are rude and impolite with their children in day to day living.

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5 common parenting taboos

Parenting is not an easy journey. Right from pregnancy until the child is born and is raised to be an adult, parents have to go through a lot. The journey can have mixed experiences, some good and some bad. It is not easy to have the perfect parenting plan for your child. Every parent ends up making some mistake or the other.

Here are the common errors that parents must avoid:

• Being under or over-involved in their lives.

• There are different kinds of parents, one who gives a lot of time to their children and their needs.

• Such parents are never strict even when need be and like to spoil their children with gifts and so on. This overindulgence can result in spoon-feeding and mollycoddling which is damaging for the child. It will only make him dependent and insecure as an adult.

There is another kind are who is never there for their children as they are too preoccupied with their own lives. This absence from the child’s life will again make the child feel lonely and insecure. Parents' behavior towards their children stems from their own life experiences and they tend to behave in the opposite manner with their children. Parents who labor under the false impression of actually knowing their child. There are parents who feel that they know and understand their child very well which may not be the case. What they do need to realize is that their child needs careful observation. Parents should watch how the personality of the child is shaping up and be active listeners instead of just hearing. Parents who feel that getting anxious about their child is fine enough. It not appropriate for parents to simply worry about their children but instead they need to have a concern. It is these concerns that will propel the parents in helping their children reach their goals. It will also help teach them the ways to handle various situations in life which will further help the children being independent and resilient beings.

Children, whose parents focus only on worry become socially withdrawn and have a host of emotional problems.

• Having high or low expectations.
• Parents should not label or compare their children with one another.
• Each child has his or her own capabilities and good qualities.
• When parents label their kids with different names, such as attractive or smart, the child feels he or she is only good at one thing and does not even attempt to excel in other facets of life.
• Your children are inspired by you. When parents only end up looking after the children and not themselves, the child is bound to follow the same principle as he reaches adulthood.

He or she will follow the identical mannerisms of his or her parent and will also realize that adulthood is devoid of any pleasures.

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How to keep your child safe in digital world

In the seemingly virtual world of today, our children are exposed to technology in a manner that may prove harmful if not checked. Born into a digital world, children today have more opportunities to engage with online content. Amidst a flurry of activities, such as schoolwork, playtime and other things, children find time to tune in to their Instagram feeds and playing video games. The delicate balancing act of trying to fit in everything right is something most parents are slowly getting familiar with. Parents, navigating the waters of raising kids in a digital world with so many apps and sites for the first time is not an easy thing to do. Monitoring your child’s screen time is of prime importance. There are the dangers of cyberbullying, cyber predators and inappropriate content available online. Children can also be victims of phishing, a cybercrime luring individuals into providing sensitive data such as personally identifiable information, banking, and credit card details and password, falling for scams, posting private information and accidentally downloading malware. According to research and statistics, too much screen time has been shown to cause sleep problems, behavior issues, anxiety, obesity, cognitive delays, loss of social skills and vision problems.

There are ways in which parents can help:

Stay up to date

They can find out what apps their child is using and check them out on sites such as Smart Social.

Get online and be present

Be active on the site your children are and monitor their activity. Parents should always know their kid's passwords their phones and any social media site they are on. It’s also very important to know when your child is online and what he or she is doing when online.

Be in control

There are services that monitor online activity and are affordable, award-winning and proactively monitor text messages, YouTube, emails and many other social networks for potential safety concerns, so that busy parents can save time and gain peace of mind.

Remove the temptation

Charge phones in a common area of your home so they aren’t in bedrooms at night. Don’t allow televisions or gaming systems in your child’s bedroom. This makes it easier for parents to monitor and it isn’t so tempting for the child to use when they should be going to sleep.

Sign a contract

Make your child sign a family contract that ensures he or she stays safe and balanced.

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Travelling With Kids: How to handle a child’s mood swings on a trip

Travelling has become an inevitable part of our lives today. However, it becomes an entirely different ball game when your little ones are also a part of the trip. A trip is meant to be a fun-filled and joyous affair. But when your children are with you, parents have to ensure that the trip is a comfortable one for them and their family. Here are some ways to tackle your child’s behavior when en route to your destination:

Have extra time on your hands

Apart from your luggage and other essentials, the most useful thing to carry for parents is extra time. Small children are not yet able to grasp the importance of time and may delay their parents in different ways.

Always book in advance

Parents cannot expect to arrive at their destination without a prebooking of their hotel or guest house when they have children with them. Children are invariably tired, hungry and restless by the time they arrive and immediately need a place to settle in.

Providing them with a camera

Giving children a child-friendly camera can allow them to explore their surroundings and also keep fruitfully busy.

Be prepared for any changes in the weather

Parents need to carry clothes and shoes that are comfortable for the child in any terrain.

Being app-friendly

Parents should carry apps that are child-friendly. These will have games and videos that will keep children busy while on a trip.

Using public transport in the city you are in

Parents will find that their children find it more interesting to get onto a bus or train rather than a taxi or cab as this gives them a  hands-on feel of the place.

Buying a child locator

This device is extremely important for the safety of children. Parents need to strap on a small unit on the belt or shoe of the child, wherein it makes it easy to locate the child in case he or she gets lost.

Keeping medicines and anti-bacterial wipes

These again are absolute essentials while traveling with kids. Going to unknown places replete with insects and other dangers requires parents to be fully prepared with first aid kits, sanitizers to prevent infection, and a thermometer for fevers or any other eventualities.

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6 Best ways to stop night time binging

Have you been binging on some Netflix series late at night or trying to finish a very important office PPT? Or as exam season is on and you have to burn the midnight oil. Chances are as you slog, your brain and body can also demand food. You rush to the refrigerator and grab a tub of ice-cream or open the chocolate bar or grab a can of chips. Certainly, no one wants to dish out something healthy late at night in the kitchen.

But all these junk at odd hours can be quite harmful to the body. Chances are that this binging might be adding unwanted fat. Picking food which is heavy on calories at night can result in obesity because you would not burn as much energy as you are mostly sedentary. We have 6 best ways to stop night time binging.

1. Ask yourself

Have you ever asked why you feel hungry so frequently? Try to see a doctor to confirm if there is any underlining medical reason for frequent food cravings. Is it boredom, or stress? Try to find answers for hunger pangs. Work on a plan to diffuse your late-night eating habits. Meditate, go for a late-night walk, post-dinner, or try to listen to some soothing music.

2. Sleep early

Office ppt is ok sometimes, but the online streaming of videos can be watched during a weekend afternoon. Our body is designed to go into sleep mode at night, so follow that. Hit the bed early. When you sleep early, you wake up early, drive to the office early, beat the peak hours traffic woes. Return home early and spend time with family. Take official's calls from home.

3. Have Early Dinner

It is advised to have early dinner, at least three hours before we hit the bed. If you have to stay up at unmanly hours, then make some soup or salads, while you are cooking dinner. Munching the salad or soup is a better alternative than junk. Or save a small portion of dinner for late hours.

4. Have planned meals

Yes, if you feel hungry after every two-three hours, then plan your meals accordingly. Add more protein and fewer carbs. Opt for brown rice and fibrous vegetables, which stays longer in the body.

5. Add more protein to the diet

Studies have shown that a high protein diet can reduce frequent food cravings. So try to add some grilled or tandoori chicken to your dinner. Add two egg whites for the evening snack. Keep munching nuts. Yogurt or buttermilk is helpful.

6. Do Away with Junk

Yes if you store them, you will end up munching, so easy way is to stop stocking them in your pantry.

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6 steps for Indians to embrace the Atkins diet

Physical training is only half of what needs to be done in order to be physically healthy. The other half to maintain a good physicality is diet. One way to embrace dieting is to follow the Atkins diet. Atkins diet like Keto prescribes a low carbohydrate diet. The diet allows the intake of protein and fiber-rich food. Formulated by Robert Atkins, this diet to believes in ketogenesis process to remove fat from the body. Like most other structured diets, this too runs in phases. Though used for decades in the West, it can be tried in India.

6 ways Indians can make induct this method of weight loss:

• Chicken and fish stay on your plate – As both chicken and fish have a high protein content, you can fill your plate with lean chicken and fish.
• Diary and Poultry products stay as well – Toned milk, cottage cheese (paneer), the curd is allowed for their higher protein content. Egg white is also allowed. So breakfast can comprise of egg whites.
• Sugar and products with high sugar are a big No – Items that have high sugar content have to brought under strict control. That would mean, less intake of sugar, cold drinks, milkshakes, smoothies or fruit juices. Opt for watermelon juice rather than a mango shake.

Switch to low carb veggies – Make way for cabbages, cauliflowers, capsicum, lettuce, peas than potatoes, turnips and sweet potatoes. Yes, you don’t have to stop eating vegetables, but ensure greens are high on proteins and fewer carbs.
Same goes for fruits – Like veggies, you have to be selective in which fruit you pick. No more mango, chiku, banana, instead have mousambi, berries.
Continue to munch nuts & seeds – Yes, almonds, walnuts, watermelon, flax and sunflower seeds are allowed. So if you have been taking them already, just to have them without any guilt.

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Top 10 healthy food options to lose weight and detox- what are they?

Are you the fan of keeping detox food in your kitchen? Here is good news for you! Detox foods not only help to reduce weight but also reveal a flawless and glowing complexion. If you are trying to lose weight and are sweating in the gym for over a year with almost zero results, then you are wrong somewhere. You are actually not eating vegetables that help to cut fat and detox at the same time.

Talk about naturopathic medicine; healthy detox foods are the staple. Thousands of people have lost weight by consuming the healthiest vegetables on the planet and got detoxed.

Lemons are a great way to detox 

With the mercury level already soaring higher, you can make a refreshing lemon drink and consume regularly. It is an ultimate detox water beverage that helps to lose weight by flushing out toxins from the system. Rich in antioxidants and Vitamin C, lemon can fabulously give a health boost.

Artichoke hearts: a fabulous snacking option

You can roast artichoke and consume it as snacks. The vegetable artichoke is rich in antioxidants and is also delectable. It neutralizes the impact of harmful toxins, and so artichoke is considered as the best liver-detox food available on the planet.

Beets are rich in antioxidants

There is plenty of antioxidant in beets which improves metabolism while reduces inflammation. If your blood pressure is high, consume the juice of the beet to regulate it. The juice will also refresh your senses.

The tasty and healthy green tea

We all know the benefits of green tea by now. Green tea is the healthiest way to get rid of harmful toxins and boost your workout results. Green tea caffeine acts as a wonderful diuretic to flush out toxins. Green tea keeps you hydrated also.

Broccoli: the powerful liver-detox food

The tree-shaped vegetable called broccoli is a powerful detox food rich in selenium and Vitamin C. You may eat it raw or boil it. Fiber-rich broccoli is the best way to eliminate toxins from the gut.

Turmeric to improve live functioning

You may eat ripe turmeric for it is a fabulous way to improve liver functioning. It also helps to provide weight loss.

Other healthy veggies to detox and to lose weight

• Almonds are an excellent way to feel fuller for the day. Heart-friendly almonds detoxify the liver
• Avocados can remove toxins, bad fats, and cholesterol from the blood. Your liver won’t have to work harder to remove toxins.
• Grapefruit is rich in Vitamin C and can remove toxic free radicals from the body system.
• Kale is rich in fiber and is used profusely for salad preparation. It makes the best detox smoothie.

So, these are the top 10 healthiest veggies to lose weight and detox.

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Busting myths about Keto diet

Losing weight is one of the most difficult challenges to attain. Many people have tried to do so and lost motivation in the process. They end up pushing themselves in the gym and do a lot of hard work. But physical work is not the only thing that helps in losing weight. Diet also plays a major role in losing weight. Many people are switching to a keto diet, which promises to burn fat quickly. It is believed to be quite effective. Keto has emerged as a fad diet. There are many myths associated with Keto –

Deficiency of nutrients in Keto diet
Some nutritionists are of the opinion that a keto diet does not have enough nutrients to help cells in the body to grow. But that is totally wrong. Keto diet remains the best nutrient-rich diet in the world.

Keto diet may affect the kidney
Due to the heavy reliance on proteins in the keto diet, people believe that the keto diet would be harmful to the kidney. This is completely incorrect. Keto diet emphasizes on low carb and high fat and not denser proteins. Also, normal functioning kidneys can process a high protein diet.

Dehydration due to Keto diet
A low carb diet can cause a loss of water from the body. So there is a possibility that your body when switches to Keto can feel dehydrated. A solution would be when the body is adjusting to the diet, ensure you take lots of fluids. Not just water but coconut water (has high potassium) or have a sachet of electrolyte handy.

Fat can be eaten without any limits
A high-fat diet does not mean unmindful excessive consumption of fat. Consult a Keto specialist on the quantum of fat that you can intake.

Zero alcohol consumption
With wine, beer or any other spirits, we tend to munch snacks. That has to be curbed. Also, going by Keto prescription, one must know the carb content in each glass of wine, beer or whatever, he or she enjoys. The lower the carb level in a drink, feel freer to enjoy with your evening meal.

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Good Eating Habits

How often do we keep hearing that we need to get our act right when it comes to our food habits? Or how many times have we made a New Year resolution to give up all junk food? Yes like any other life choice, eating right also takes discipline and gradual planning and lots of effort to say no to processed and greasy food. There are dozens of established research which tells us that healthy eating not only keeps one healthy but also keeps mental stress and anxiety at bay.

Practicing good eating habits along with certain physical activities should become part of the lifestyle. Our eating habits define both mental and physical health status. Here is a list of must-haves food habits, which you can kick start right away.

• Never say no to breakfast

Breakfast is considered the first important meal of the day and eating a heavy breakfast is mandatory. Since this is the first meal of the day it is important to include all the necessary minerals, proteins, fats and carbs which can help you to stay active throughout the day.

• Get your meal portions right

Depending on just three meals a day and filling the plate to maximum can make you unhealthy as there would be a lot of gaps between the meals. Hence, eating every 2-3 hours once can actually increase the metabolism rate of the body as well. So it is important to grab a bowl of fruits before you walk into your evening meeting.

• Keep yourself hydrated

To stay active and energized, water intake is crucial. There is a lot of debate about how much water should an average person consume daily. Water ensures to flushes out all the harmful toxins from the body by increasing the metabolism rate. Ensure you fill your water bottles frequently to ensure you have gulped somewhere between 3.7 to 2.7 liters of water/ day.

• Add color to your plate

Colorful veggies on the plate can not only be appealing to eyes but they also add the essential dose of vitamins, minerals, and fibers, which helps the body to function properly. So the color, the better.

• Binge on egg whites

Egg whites are known sources of protein, so make it a habit to have them at least twice or thrice a week.

• Consume a lot of cereals

Cereals are great sources of energy and a lot of people who are health conscious add cereals for breakfast. As cereals are filled with proteins, vitamins and essential minerals it would not only keep you full but it also gives the required amount of energy until the next meal.

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Five reasons why you should add greens to your plate

There’s a good reason why mothers all over the world run after their kids to eat green vegetables. From early childhood, mothers pester their kids to add broccoli, peas, French beans and a whole lot of green, leafy vegetables to their plates. Most of us have resented it and reached for a cheeseburger instead. But she was right and after all Mother’s know it all. But just why are green vegetables so important for our health and well-being? Let’s find out.

Nix heart disease and cancer

Doctors have said that including dark green vegetables in your diet can help you reduce the risk of chronic diseases such as heart disease and some forms of cancer. This is because of the presence of loads of antioxidants in many green vegetables.

Keeps you hydrated

Green, leafy vegetables are a good source of water and can keep you from getting dehydrated on hot summer days. So, include them in your diet along with making sure you drink lots of fluid this summer.

Get yourself some iron

If you’ve been experiencing hair loss lately, here’s another reason to reach for the greens. Many vegetables, such as spinach, are rich sources of iron, the lack of which can lead to hair loss. Other symptoms of iron deficiency include fatigue, brittle nails, weakness, and dizziness. Popeye, with his cans of spinach, probably didn’t suffer from any of these ailments.

Keep your weight in check

Eating more green vegetables can make you feel full because they have fiber. A good reason to include them in your diet then, if you’re looking to shed those extra kilos because vegetables are low in calories. Eat more vegetables instead of starchy foods and say goodbye to those love handles.

Look and feel youthful

Green vegetables are an excellent source of Vitamin K. This means consuming them would keep your teeth and bones strong. Vitamin K produces osteocalcin which is important for maintaining one’s bone health. The nutrient is important, especially for women after they step into their 30s, to keep osteoporosis at bay. The presence of Vitamins E and C in vegetables can keep your skin looking glowing and firm. Add greens to your plate and delay skin aging. Need one to have a better reason to make friends with green vegetables?

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Healthy eating habits every parent should follow for their kids

Getting your child to eat right and eat well is one of the most challenging jobs for a parent. Here are some ideas to guide you through this grueling marathon.

• Shop together, cook together

Shopping for food and preparing meals with your child will give you hints about her food preferences. It’s also an opportunity to teach your child about nutrition. What’s more, children may be more willing to eat or try foods that they help prepare.

• Don’t use food for punishment or reward

This is a key lesson. For example, sending your children to bed without any dinner may make them worry that they might go hungry. As a result, they may try to eat whenever they get a chance. Similarly, when foods, such as sweets, are used as a reward, your child may think that these foods are more valuable than other foods.

• Eat together

Knowing they’re going to eat a meal (whether it’s breakfast, lunch or dinner) with you can be very comforting to a child. Try to make mealtimes pleasant. If mealtimes are unpleasant, children may try to eat faster. They then may learn to associate eating with stress.

• Children mimic their parents

Try to eat healthy yourself. Being a good role model for your child is important. Don’t tell your children to eat all their vegetables if you yourself are eating chips at lunchtime and cola at dinnertime. If you are willing to find new ways to get creative with healthy choices, your child will be more likely to follow.

• Clean your plate’ is a bad idea

Forcing your child to eat will interfere with her learning to listen to her body for full and hungry signals. It’s quite normal for a child to polish off everything on his plate one day and then eat two peas and say he’s done the next. Make sure you don’t make him feel bad for not cleaning his plate. Offer smaller portions (you can always serve a second helping later).

• Don’t Ban Junk Food

This doesn’t mean allowing your child to eat eight candies and four cookies a day. Limiting processed food that’s high in sugar and calories is a good idea. But if you ban junk food, your child might look for it elsewhere. A better way is to let your child have some junk treats occasionally. If they still want more, try to steer them toward snacks such as nuts with raisins.

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How to stop food and sugar craving

It’s important to understand that craving is not the same as hunger. A food or sugar craving is your body asking for a “reward”. If you can eat a little bit and stop whenever you get a craving, it’s perfectly fine to indulge. But if you tend to binge (which is what most people tend to do when a craving hits), it’s a very bad idea to give in, especially if you’re trying to lose weight.

Foods high in sugar or other carbohydrates are most known to cause cravings and can be especially difficult to control. Why is this? Sweet foods and foods rich in carbohydrates release feel-good chemicals, such as serotonin, dopamine, and other relaxing endorphins, in the brain. The effects of these chemicals may make a person more prone to reach for them repeatedly.

Here are five ways to help you resist the cravings or give in to them in the healthiest way possible.

1. Give in a little

To tame a food or sugar craving, it may be a good idea to give in just a little bit. For example, if your body is craving chocolate, eat one square from a chocolate bar or a small choco-chip cookie. This way, you get a taste of the favorite food as well as stop yourself from feeling denied.

2. Drink a glass of water

Studies have found that people on a diet who drink more water are often quicker to lose weight than those who don’t. When the craving hits, drink a glass of water and then wait. If the craving goes away, your body might actually have misinterpreted thirst as a food craving.

3. Deny yourself the food completely

Some people find that denying themselves completely makes the cravings lessen after a few days. Others find they may still crave the food, but over a period of time are able to train their bodies to be satisfied with less. But remember, the initial 48 to 72 hours are very tough going.

4. Chew some gum

Research has shown that chewing gum can reduce cravings. If you want to avoid giving in to a craving completely, try chewing a stick or pellet of gum.

5. Eat some fruit

Always keep your home stocked with your favorite fruit. Whenever the craving hits, reach for the fruit. This way, you’ll get fiber and nutrients along with some sweetness. Stock up on foods like nuts, seeds, and dried fruits, too.

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