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.

For some great articles on health, lifestyle, beauty, and many more interesting topics visit https://www.healthclaw.com

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.

For some great articles on health, lifestyle, beauty, and many more interesting topics visit https://www.healthclaw.com

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.

For some great articles on health, lifestyle, beauty, and many more interesting topics visit https://www.healthclaw.com

The top 10 fun and exciting exercises for your kids

Obesity is not restricted to adults for we have childhood obesity also. The number of kids who are obese is on the rise currently. Obesity is the harbinger of several health anomalies and leads to health conditions like high cholesterol, high blood pressure, and sleep issues. You may inculcate healthy habits in your child and encourage them to eat healthily and exercise regularly. Fun and interesting exercises for kids will keep them engrossed in an activity. They won’t feel that it is an actual exercise.

Jessica Smith, the child fitness expert, says that you should let your child move out whenever possible to enjoy fresh air and exercise with others. It is necessary to engage them in fun and interesting activities and only then they can give up computer games and smartphones.

Let him mimic the movement of his favorite superhero

The fitness trainer Paul Dziewisz states that while working with kids, he energizes them by giving complete body workout and exercise is not something that excites them. While every child has a superhero, ask your kid to mimic the movement of his favorite superhero. Let him act out Superman, Spiderman Wolverine or anyone. A fitness trainer can show such moves to your child.

Hoop dance for girls 

Yes! Girls love to hoop dance. Hula Hoops are a fabulous way to build core strength. The exercise kind is fun and interesting. Involve them in hula hooping just after the school is over. However, ensure that hoop must be of apt size. There is a hula hoop of different sizes.

An Olympic playground

Gather a few types of equipment used in an Olympic game like climbing bars, slid downslide, swings, etc. You will be surprised to know that the child may burn 300-400 calories just by playing for an hour.

Trampoline is a fun way to exercise

The jumping device trampoline exercises the whole body and burns calories quite efficiently. Jumping also aids physical and mental development. It promotes balance, coordination and improves motor skills. Let him try several moves including Seat Drops, Knee lift, and others.

Jumping is exciting

You can install a few hurdles in your garden and let the kids jump over it. The one who crosses the hurdles first will get rewarded.

Other interesting exercises for children 

• An exercise ball is kid-friendly, and you may incorporate that to the kids’ room. Your child will be fit in a fun manner.
• Make flashcards and encourage kids to get active. Activity flashcards may read “do 20 sit-ups”, “run for 15 minutes”, “jog for 3 minutes”, etc.
• Buy colorful balloons and ask them to play
• A celebrity trainer Kathy Kaehler states that video gaming can be fun-filled. It can exercise the body, but you should choose games of workout themes.
• Cycling for kids is a fun way to exercise

Exercise is an effective way to handle stress. Build a habit of exercising from a tender age. Endorphins are the best anti-depressants, says Michelle Steinke, a fitness and health expert.

For some great articles on health, lifestyle, beauty, and many more interesting topics visit https://www.healthclaw.com

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.

For some great articles on health, lifestyle, beauty, and many more interesting topics visit https://www.healthclaw.com

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.

For some great articles on health, lifestyle, beauty, and many more interesting topics visit https://www.healthclaw.com

What to do when you have milk allergy? Know the various treatment options.

Milk allergy is a common food allergy that results from an abnormal response of the body’s immunity system to lactose-based food items. It is mostly cow’s milk that leads to an abnormal response, but at times the milk of buffalo, goats, and sheep might also lead to a reaction. The signs and symptoms of milk allergy last for a few hours after milk consumption. If you are allergic to cow’s milk, the immune system may also react to soy milk. The symptoms of allergy vary from person to person.

The various causes of milk allergy

Every food allergy results from immunity malfunction. As the immune system identifies some of the milk protein to be harmful, it triggers the production of Immunoglobulin E (IgE) Antibodies that tend to neutralize the allergen. So, the next time you intake these proteins, your immunity system releases a range of chemicals and histamine leading to allergic reactions. IgE antibodies recognize these proteins and allergens in the body. Cow’s milk has Whey and Casein that triggers allergic reactions. Casein is present in curd or solid milk that cuddles. Whey is present in the liquid part of milk.

The various symptoms of milk allergy

To treat allergy, you should avoid food allergy. The person who is allergic to milk product will show the following symptoms just after consuming milk and dairy products:

• Shortness of breath
• Skin rashes and skin eruptions
• Throw up
• Wheezing
• Diarrhea
• Stomach cramps
• Runny nose and watery eyes
• Infant Colic
• Anaphylaxis is a severe medical emergency that leads to the narrowing or blocking of airways.

Depending on the severity of the allergic reaction, a person shows the symptoms. Here is what can do next:

• Get to know the signs and symptoms of milk allergy
• Undergo physical examination
• Maintain a diary to write down the food you consume
• Discuss out your concerns with the doctor
• Eliminate milk from the diet

Tests you need to undergo

• A skin test is a test where a certain portion of the skin is exposed to milk protein. There will be a hive or raised bump if you are allergic
• A blood test is done to measure the extent of allergy

Treatment options

• Antihistamines may be administered to reduce the symptoms
• Injecting epinephrine can give quick relief
• Complete abstinence from dairy product

For some great articles on health, lifestyle, beauty, and many more interesting topics visit https://www.healthclaw.com

Is it good to skip breakfast when you want to lose weight?

Breakfast is the most significant meal which keeps you energetic for the whole day. If you are in the process of losing weight, then you should instead make smart food choices rather than completely skipping breakfast. It’s just an illusion that skipping breakfast can slim you down. Rather than avoiding breakfast, you may substitute refined carbs for healthier food options and load your plate with complex fibers.

Earl Mindell, a renowned dietician, and nutritionist suggest the consumption of fewer meals throughout the day and never to skip breakfast.

Make a proper breakfast plan depending on your schedule, food choices and the entire meal plan of the day. It might seem easier to lose weight by skipping breakfast, but for many people, this does not work. Indeed, by skipping breakfast, you are actually avoiding weight loss benefits which you would otherwise get from breakfast.

Calorie-restricted breakfast can help to lose weight better

Include calorie-restricted items to your breakfast diet plan and consume them daily. This helps to avoid late-morning hunger pangs that make people so uncomfortable. It is seen that people who avoid breakfast actually consume more calories and junk food in the evening, during the latter part of the day. They end up taking dinner in a fast-food restaurant.

The items they consume are saturated with starch and are very high in calories.

Portion control achievable with breakfast and eating at regular intervals 

Your breakfast has to be a modest meal of the day while you may eat small meals throughout the day. This helps to avoid hunger pangs, keeps you energetic and facilitates portion control. To lose weight, you may eat smaller meals for portion control. This will also help you with weight management. Eating a healthy breakfast prevents the chance of over-eating during lunch and dinner time.

A healthy breakfast keeps you comfortable all throughout the day

Include whole-grains and lean protein in your breakfast to feel fuller and more comfortable during the day. As proteins take a long time to digest, you feel fuller for the day. This again reinforces your weight loss efforts. Fiber-rich food also helps to maintain a healthy blood sugar level.

To lose weight, you have to work out for at least 3-4 times a week. A healthy diet devoid of fat content can also improve your workout results. But, it is essential to watch the portion of the food you eat. Keep a check of the calories. If you eat a fiber-rich breakfast, you can never over-eat during lunch and dinner hours.

For some great articles on health, lifestyle, beauty, and many more interesting topics visit https://www.healthclaw.com

Top 10 super healthy foods for your kids

Does it seem like an endless loop of life to run after your kids trying to make them “clean” their plates? What if you could serve them healthy food that they might also actually like? There’s a dream come true. Here are 10 great foods that are super healthy and tasty to boot.

Milk: Milk is a great source of calcium, an absolute must for kids to help them grow healthy bones. Milk also has vitamin D and protein and should be a part of every child’s diet — unless they have a milk allergy.

Yogurt: Yogurt is a tasty and healthy food that your kids will love. Yogurt is a great source of calcium and contains probiotics, good bacteria important for maintaining a healthy gut.

Apples: Apples contain Vitamin C and an unpeeled whole one has about 5g of fiber. Don’t peel the apple, or the fruit loses about half its fiber.

Sweet potato: Sweet potatoes are a rich source of beta-carotene. They contain essential antioxidants and anti-inflammatory properties. Sweet potato helps to prevent oxidative damage to your kid’s cells and promotes healing.

Fatty fish: Fish is a great source of protein, provides omega-3 essential fatty acids and many vitamins and minerals. Getting enough omega-3s has a positive effect on a child’s vision and cognitive development.

Daal: Lentils like daal are good sources of protein as well as iron. Iron helps red blood cells carry oxygen to cells throughout the body and plays a role in brain development.

Eggs: Eggs are a good source of protein, contain some iron and many other vitamins and minerals. Add an egg a day to your child’s diet and watch them grow. And kids love them, don’t they?

Nuts: Nuts are natural power-packs of nutrients such as vitamins, minerals, antioxidants, healthy fats, protein, and fiber, which help children grow, develop and learn. While nuts might have a choking hazard for young kids. So, avoid until age four.

Dried fruits: Dried fruits are rich sources of fiber. They help maintain good gut health and prevent constipation in children. Dried fruits such as dates, raisins, figs, and prunes are also good sources of iron.

Beans: Beans are a humble superfood. They come loaded with protein and fiber. Buy canned beans, open, rinse to remove extra sodium and add to any dish.

For some great articles on health, lifestyle, beauty, and many more interesting topics visit https://www.healthclaw.com

What are net carbs and how to calculate it?

Net carb is the total percentage of carbohydrate in any foodstuff minus the fiber content of it. Fiber is also a carbohydrate, but the body cannot digest that and so it does not raise the sugar level of blood. It is good to consume a low-carb diet if you are trying to reduce weight. Experts say that by sticking to a low-carb diet, you may reap glorious benefits in your path to getting slim. Betsy Opyt, a leading dietician, states that simple carbohydrate and simple sugar are easily digested to cause a spike in sugar level. As they are constituted of short and simple molecular structures, they are broken down and absorbed by the body quite quickly. So, it is better to consume complex carbohydrates that are difficult to breakdown. Examples of complex carbs are green veggies, fruits, whole grains, and legumes.

To stay fuller for a long time, fill your plate with complex carbs. Here are the benefits:

• You feel energetic for the whole day
• You sleep better getting rid of insomnia
• It boosts cognitive and brain functioning
• Brings down the risk of heart ailments
• No chance of mood swing

Important facts on net carbs

• If you follow the popular Atkins Diet, then you need to calculate net carbs frequently.
• Net carb is the total amount of carbohydrate in the food minus sugar alcohol and the fiber content
• It properly displays carbohydrate content you consume that will impact your blood sugar level. Thus, it is must to calculate net carbs when you are on Atkins diet
• Nutrient-dense veggies and fruits lower in glycemic content carry less of net carb. Their consumption doesn’t interfere with weight loss

How to calculate?

Check the food label to calculate net carbs in your diet. The formula for calculating net carb is stated below:

Net carbs = the sum total of carbohydrates in the food – sugar alcohols – fiber

Note: Sugar alcohols may or may not be applicable.

Since the food label for fruits and veggies is not there, it is easy to calculate net carb. Your dietician may help in portioning food or tracking the carbohydrate that impacts the blood sugar level.

Atkins Science is also a favorite way to calculate Net Carb in the diet. While using Atkin shakes, Atkin bars and related products, you may be sure of the net carb count as the glycemic impact has already been tested on the volunteers. The net carb count is based on the test result of the glycemic load.

For some great articles on health, lifestyle, beauty, and many more interesting topics visit https://www.healthclaw.com

Busting the myths about Yoga

When a Google search for Yoga can throw about 1,32,00,00,000 results (in just 1.42 seconds), you know there can be all kinds of information available up there. Some of it might be descriptive, some literature and images, videos and some can be pretty confusing and ambiguous. Not counting those which can be totally incorrect.

Here is a list of myths about Yoga which is untrue –

Yoga is associated with a particular religion – Yes, some detractors argue that Yoga is associated with the Hindu religion, but actually it is more spiritual. Yogic practices, according to spiritual guru Sadhguru, originated in ancient India. Practicing Yoga does not mean embracing Hindu religion but more of imbibing a lifestyle, which is associated with Hindu culture. The culture and lifestyle which developed beside the Sindhu River since time immemorial. Over the years, other religions such as Buddhism, and Jainism have embraced Yoga.

Yoga is only a way to stay physically fit – Some practitioners treat yoga as a regimen for physical fitness. Yoga is much more than that. Yoga or “Yuj”, a Sanskrit word, means “to unite”. Or simply explained practicing yoga would lead to unite individual consciousness with larger Universal consciousness. Different forms of yoga not only uplift health but practicing regularly also result in mental wellbeing.

Yoga can be practiced at any time of the day – There are different types of asanas and meditation. For best results, it is advisable to practice yoga early in the morning, preferably with an empty stomach. Again, some asanas can be performed during sunset in the evening. Avoid when a yoga studio tells to come for 11.00 am class!

Yoga is only for Men – Men have been practicing yoga since time immemorial. In recorded history, there might be more eminent yoga gurus than women teachers. However, in the past 40 years or so, many women have practiced and taught yoga in several cities and contributed to its literature. Yoga can help women in more than one – balancing hormones, improving metabolism and mental health, posture and many more.

Yoga is only for people of certain age group – This is a very misleading perception. One can practice yoga for a lifetime. And is one of the least complicated ways of attaining physical and mental wellbeing. There are different schools like Ashtanga, Hatha, Iyengar, and each of these has a specific way of doing it. There are legendary stories where both men and women have been practicing yoga until the age of 90 years.

For some great articles on health, lifestyle, beauty, and many more interesting topics visit https://www.healthclaw.com

Learn to lose weight the fun way, try Zumba!

Whenever someone talks about losing weight, images of intense workout, regular sweat out sessions at the gym or serious dieting comes to my mind. Until I came across Zumba.

For those who have not heard about it – Zumba is a form for an exercise, which involves fun dance and aerobic moves. The program designed by Colombian dancer and choreographer Alberto “Beto” Perez, mixes moves of hip-hop, salsa, flamenco, merengue and many more dance forms with loud music.  What is interesting, the dance form has evolved since the 1990s, every year in its yearly summit meet in Florida, the practitioners try to infuse other workout forms and make it attractive and more fun for all age groups.

So when you practice Zumba in a group or even alone, you feel as if it is more like a dance party. No wonder why this form of exercise has emerged as one of the most popular workouts across the world, including in India. There are millions of practitioners worldwide.

Why Zumba is a fun way to lose weight?

When you start practicing Zumba, you are advised to look “happy” and loud in “cheering” when performing the high energy workout. There is no strict dress code, you can practice with gym shoes or even in barefoot.

Zumba workout is unisex- yes men can join the fun sessions too. It is a popular workout regime for elderly age group people as well. The workout is good for elderlies as it swings between high to low-intensity workouts with breaks in between.

You might not be great in dancing, but the practitioners do not emphasize perfect rhythm, all it is expected from a new starter is to keep moving to the tune of music.

Zumba is fun, as you can practice anywhere – you can access hundreds of videos on Youtube and the Zumba website. You do not have to subscribe to an expensive gym membership. Learn the moves and start to get in the groove.

Usually, Zumba is practiced for one hour to forty-five minutes. It has been found that a 60-minutes workout can shed 369 calories, on an average.

The workout strengthens and tones midriff and hips. Leg muscles get strengthened as you constantly keep moving your legs during the workout. Zumba with its moves adds flexibility to the body.

And the most important part, as you smile and clap and cheer loudly during the workout, you feel energized and look happily drenched in this workout form.

For some great articles on health, lifestyle, beauty, and many more interesting topics visit https://www.healthclaw.com

Simple at home exercises to tone your body

If you don’t want to hit the gym, you may exercise at home and tone your body. With little effort from your end, your body would be toned, and your entire look will change. This may be accomplished within a few weeks. There is no need for special gym equipment or take gym membership when you can exercise at home.

The plank exercise is the best body toning exercise

Plank is a highly beneficial static exercise that tones the whole body. You need, and not much motion is required. Plank exercise can work out your arm muscles, your abs, thigh, anterior muscles, and other regions.

Push up for full-body exercise

Push up is a usual kind of exercise that helps to get back in shape. Push up exercise will strain the abs and your arms. Follow the right way of doing it and tone the lower body.

Squats for legs and abdomen

To tone up your leg muscles and tummy, you may try out squats. As the exercise is about balance, it is best for legs and abs. Since the back remains straight, it puts less stress on the back. Do 2-3 sets of squats with 8-10 repetitions. It is best for buttocks and abs. In fact, it is good for lower body toning.

Burpees can tone up your back, legs, shoulders, and core

When doing burpees, you need to stand and then bend over for squat. Extend your arms forward and place the hands wider than your shoulders. In this position, kick your legs backward while the body is still straight. This is exactly the plank pose and then pull your legs forward and tuck the underbody while planting your feet on the floor to jump up. This is best for the shoulders, back, legs and core muscles.

Crossbody for lower back, abs and hip muscles

Let the body form a line from head to your ankle and hold the push up position Cross body mountain climbing is best for hips, lower back and abs. Bring the left knee towards the right elbow and then move left leg towards the floor. Doing this as many times, you may tone up your abs, back, and hips.

Ball push up is best for upper body toning

Place the stability ball or the gym ball under the midsection while moving your hands forward till you attain the push-up position. Let the hands be flat on the floor while your shins on the ball.

Jump squats work out the entire body 

Stand with your feet and shoulders apart while the arms on your sides. Squat deeply till your knees are just parallel to the ground. Lift your arms and use the feet to drive and push off high.  The jump squat is best for toning leg muscles.

The seven exercises as mentioned above can tone the entire body. You may choose all of them and do them in sets.

For some great articles on health, lifestyle, beauty, and many more interesting topics visit https://www.healthclaw.com

Tips to calm yourself when you are angry

Anger is something that can turn a person into a beast, make one do horrible things. People often tend to make decisions when they are angry, which they regret later on. Therefore, it is crucial for you to make sure that you have control over anger. Some people are short-tempered and tend to get angry quickly; apparently for no reason. They might calm down quite easily, but such manners can leave a negative impact on others.
On the other hand, there are those who might not get angry quite quickly; however, if they do, it can be tough to calm them down. In either case, anger is something that can have a severe effect on one’s right senses. Over time, your loved ones, colleagues, and acquaintances might start avoiding you because of your temperament. Therefore, why not work on ways to calm down while you are angry or about to get angry.

Things that can help you Calm down when you are Angry

Before one starts working on ways to manage anger, the person must identify the trigger points and should realize, anger management can take months to show results. No matter what the situation might be, it is imperative to calm yourself down, after an initial outburst. Sharing ten tips that might help in anger management:

Leave the Scene: This is one of the best things that you can do. Leave the scene and go for a brief walk. It will help you to calm down.
Take Deep Breaths: When you are angry take deep breathes which would help you to get rid of the negative energy stored in your body.

Reverse Count: This is a handy way of calming down. Whenever you are angry, start reverse counting from 20 to 1. By the time you have reached 1, you will realize that your anger has settled down a lot.

Yoga: This can help. Yoga is all about inhaling and exhaling, which allows our mind and body to relax and also keeps mind stress-free. The more relaxed you are, the less are the chances of you getting angry.

Distract Yourself: If you know the trigger points that shoot your temper, then try distracting yourself. Make sure to avoid the situation altogether.

Think about the Consequences: You should learn from your previous mistakes, and as a matured person, you should not commit the same mistakes. Think your social circle might have shrunk due to your outburst. That will help you stay calm.

Sharing might help: If you get outraged, you can share your emotions with someone you trust. Venting out can help you to drain your frustration. Also, your confidante might have a constructive suggestion to calm you down.

Do something you like: Whenever you feel angry, indulge yourself into something you love doing; like listening to music, going for a walk and others.

It’s “I,” and not them: Instead of holding others responsible for your bad mood, always know it is you who is getting annoyed. Change has to start within you controlling your emotions.
Write it Down: At times, writing down your reactions can help to calm your nerves and mind.

For some great articles on health, lifestyle, beauty, and many more interesting topics visit https://www.healthclaw.com

Top 5 reasons to do plank exercise every day

Tired of doing crunches? Everyone dreams to have flat abs but it is not possible to attain that simply with stomach crunches. If crunches don’t give you any result, embrace plank exercise. Doing plank, you may burn 221 calories in just an hour. Planks are useful exercise according to FitClick. It burns calories even after you stop exercising. It is the leading core workout that tones and strengthens the core. It challenges your entire body and is much better than usual crunches.

Deckline Leitao, the leading strength and conditioning coach, states that plank is an effective calorie burner that involves your core muscles constantly for a minute much unlike other exercises like stomach crunches and burpees. There is no relaxation in between when you do a plank. It starts from the push-up position where one rests the bodyweight on the palms and arms. Throughout the process, the body must be straight from head to the toes.

The fabulous way to strengthen the core

Plank exercise engages glutes, obliques, abdominis and rectus abdominis. Since each and every muscle groups serve a purpose, plank exercise gives the core a definition. Using traverse abdominis, one may lift the weight. Plank exercise increases pressure on the abdomen. Rectus abdominis reveals six-pack appearance, boosts sports performance. Plank helps to develop these muscles including obliques to pave the way for an hour-glass figure.

No spinal injury or back injury

We can plank regularly to strengthen core muscles and thereby reduce the probability of back injury and spinal injury. When the core is strong, your body may perform different movements, indulge in sports activities of intensive nature. Planking is the finest way to build muscular strength, protect the hips and spines from any injury.

An easy and convenient way to workout

Indulge in planking wherever you want. No such arrangement is required. Just drop down and trigger calorie burning. It boosts metabolism and speeds up calorie burning. An office-goer cannot give an excuse that he/she has no time to make it to the gym. Plank exercise can keep him fit and fine.

Better posture

All throughout planking, you are supposed to keep your body straight from head to toes. Besides, the strong core paves the way for an upright body. When the core muscles are strong, it can effectively support the spine.

Better body balance

The act of balancing is facilitated by plank exercise. Solid core muscles improve body balance and help to stand upright and taller.
      For good health and overall fitness, we should plank regularly. Planking helps to avoid lower back pain, prevents injuries and reveals sculpted belly.

For some great articles on health, lifestyle, beauty, and many more interesting topics visit https://www.healthclaw.com

Want to practice Yoga? Know the major types of Yoga

Once you have decided to practice Yoga as a way to embrace mental well being and a healthy lifestyle, one should also know the different benefits of yoga and types.
While the practice of Yoga is a way to connect with yourself with the Universe, there are dozens of physical benefits. Practicing yoga, the right way can help you in attaining your fitness goals.
Yoga certainly improves blood circulation, muscle toning, posture and aids in recuperating from pain. Practicing some specific asanas can be a good cardio exercise. Some asanas can aid the strengthening of muscles and improve flexibility. Even performing some basic asanas can aid in improving sleep.
A person who is likely to join yoga sessions soon should also know the different types of yoga and what can be achieved by practicing each of these.

Some of the important types of yoga styles are given below

Hatha Yoga – According to spiritual guru Sadhguru, this type of yoga focuses on certain postures or asanas to attain and sustain higher dimensions of energy. It is advised for beginners to begin with hatha yoga to purify the mind and body before one can start practicing higher forms of yoga.

Iyengar Yoga – This form of yoga, designed by guru BKS Iyengar, prescribes the use of props to attain stability, agility, and flexibility. Those who have injuries or pain in bone joints are advised to practice this form.

Kundalini Yoga – This school focuses on activating Kundalini energy. The energy stored in the lower spine can be activated with the chanting of mantras, meditation, yantra, and tantra. This practice is considered as one of the most difficult practice as it involves intense workouts.

Ashtanga Yoga – Also known as the “eight limbs” path, this focuses on physically strenuous postures like Surya Namaskar and floor-based exercises. These are again an intense form of workouts, should be undertaken at a later stage. If you intend to tone your body, this one is a must.

Vinyasa Yoga – Like Ashtanga yoga, this form also focuses on postures and breathing techniques. Excellent cardio, it increases heart rate, as postures changes swiftly.

Bikram Yoga – Started by yoga guru Bikram Choudhury, the asanas can be performed only under certain environmental conditions (room temperature should be 40-degree centigrade and humidity should be 40 percent). There are about 26 postures that have to be performed in the set condition. The external heat condition will help in flushing out toxins. It is advisable to take a lot of fluids after practicing this form.

For some great articles on health, lifestyle, beauty, and many more interesting topics visit https://www.healthclaw.com

Effects of air pollution on kids: A parental guide

Air pollution is an inevitable part of our lives today. Our polluted air has everyone gasping and struggling for fresh air. In worse situations, people have decreased sleep, decreased work performance and even suffer from lung disease and cancer. In all this life-threatening and dangerously smoggy atmosphere, our children are the worst hit. The lungs of small children are not fully developed.

A newborn baby only has twenty percent of an adult's lung mass which is only complete in his or her teenage years when a child’s lungs are strong enough to somewhat bear the onslaught of pollution. Because of the child’s underdeveloped lungs, they tend to breathe rather quickly and inhale more of the pollutants than a fully grown human being. A child’s ability to fight off the effects of air pollution is also much lesser than an adult’s.

Also, the immunity of a child is not so well developed to be able to manage infections. This results in respiratory problems linked to air pollution such as asthma. Because of this, the overall health of a child gets severely affected. A child who is still developing can have serious health issues owing to air pollution compared to an adult. Our children are more exposed to the outdoors in parks, playgrounds, and schoolyards during playtime and other activities, while the adults are usually ensconced in closed offices for large portions of the day. In all this, it is extremely essential for parents to be aware of the air quality around their child.
However dismal the scene may be, there is still hope.

Parents can go the extra mile by ensuring that their home is squeaky clean and free of any common allergens such as dust, pollen and pet dander. Removal of carpets and rugs would also be a great way to keep your home germ free. Harsh chemicals found in household cleaning agents should be avoided and Vinegar would make a good option.

Finally, good ventilation, filtering the air and opening a few windows will greatly help in reducing pollution.

For some great articles on health, lifestyle, beauty, and many more interesting topics visit https://www.healthclaw.com

How to stop nail biting

Nail-biting is a serious and common issue affecting our lives. Lots of children and teenagers engage in this problem and many people carry on with it right into adulthood.

It’s a psychological phenomenon that takes place when someone is anxious or tensed about something and is feeling restless.

People also tend to bite their nails when they are weary, impatient, hungry and feeling insecure. It is an involuntary thing that people do without realizing what they are up to.

Biting can make your nails look abnormal as the constant biting can damage the tissue and the nails will stop growing in a natural manner. Your teeth can be chipped or broken with nail-biting that will spoil your smile and in worst cases, your jaw could be broken.

You can also fall ill with nail-biting. This is because hands are a breeding ground for germs and bacteria. When you repeatedly put your fingers in your mouth, it can make you sick.

Here are some ways that can help you stop this bad habit.

Keep your nails short. Long nails can be tempting for a habitual nail biter. When your nails are trimmed, the urge to bite will become less.

Paint some nail polish on your nails. Certain nail polishes have a strong smell and bad taste which when applied to your nails will stop you from chewing your nails.

Keep going in for manicures. When your nails have been expertly beautified in expensive salons it will give you a reason to keep your nails looking good and you will not want to spoil the look by biting at your nails.

Wearing gloves is also a good idea for those who simply can’t kick the habit. If at times you feel you can’t wear them then you can use stickers on your nails which can help you drop the habit.

Finding the reasons behind the habit. If you can identify what are the trigger factors, and how you feel and what exactly are you doing when biting your nails, you will realize what compels you to bite and can help yourself with alternative therapies.

Keep your hands and mouth occupied. There should be ways to keep you busy such as stress balls or worry stones or maybe even a pen to click. Chewing some gum will keep you busy and take your attention from nail-biting elsewhere.

For some great articles on health, lifestyle, beauty, and many more interesting topics visit https://www.healthclaw.com

15 best workouts for people who hate exercise

Do you somehow feel that you are allergic to gym and gym equipment? If the very thought of lifting weight or running makes your arms and legs ache, try out 15 best workouts given in this section.
According to Joe Kekoanui, a sports trainer, you should do something that you enjoy. If you like gardening, then just do that to tone up your body. Since everyone’s need is different, you should not try and copy your friend or follow his workout regime.
Walking to burn calories
A beginner who dreads the very thought of exercising in the gym must start from walking. Walking puts no strain on the joints. Forty-five minutes of regular walking not only burns calories but also builds your cardiovascular endurance. It won’t cost you anything and may be done wherever you want.

Biking can tone up the leg muscles
As you use leg muscles when riding a bike, you should move out on a bike. Depending on the difficulty of the terrain, you will burn calories in the process.
Yoga for many benefits
Yoga in the morning will keep you active throughout the day. It also promotes body flexibility and improves the range of motion, improves posture and develops the core strength.
Swimming as pastime
Many people love to swim and consider it their hobby. Swimming puts the least amount of stress on the joints. It again burns calories while building cardiovascular strength.
Hiking improves the heart rate
Hiking improves cardiovascular health, tones the leg muscles and helps to reduce weight. Depending on the terrain, hiking can be a high impact or low impact.
Golf, the favorite group sports
It is not necessary to work out in a gym when you can join your friends and indulge in golf. The group sport is the favorite of many for it benefits health and is a fun sport.
Tai Chi – the way to socialize 
If you don’t know much about Tai Chi, try and take a few classes. The amazing martial art and exercise balance the mind and body. By taking classes, you can also socialize.
Rowing to burn calories
Rowing improves heart health, burns calories and improves upper body strength.
Mermaiding classes
For a full body workout, indulge in mermaid-ing. A fitness expert Christine Dustin has a lot to say about its positive effects.
Facial exercises
If you are not exercising, lying on your couch, then do facial exercise to tone up facial muscles.
Ballroom dancing for couples
Not only can couples bond better with ballroom dancing but also the activity works out the body.
Other exercises you can do

• Organize a dance party every weekend
• Planking at home
• Stretching exercises at home for fun
• Playing with the pet

Staying active is the best way to exercise the body. Try out the 15 exercises as mentioned above as per your area of interest.

For some great articles on health, lifestyle, beauty, and many more interesting topics visit https://www.healthclaw.com

How to tone the abs with crunches?

Stomach crunches can fabulously tone your core muscles and are the way to attaining washboard abs. You can achieve six-pack abs of your dreams only when you do things properly. The best part about crunches is that you may do that while watching television, listening to music. Although crunches may seem similar to sit-ups it is easier. If you are a beginner in stomach crunches, then you may do three crunches in each set. Be slow and let the abs do its work. Well, the ideal number would be doing 25 crunches in 3 sets if you are experienced in doing it.

Tips for toning the abs with crunches

Just doing stomach crunches will not tone your abs. Compliment with other kinds of exercises and a balanced diet to tone your abs. Spot reduction is possible with several sets, but you have to stick to the regime to get a permanent result. There is no need to purchase abs exercise equipment for you can do crunches freely. It is also vital to hold the right posture while doing abs exercise. Breathe out and at the same time pull the belly button in. The moment your abs muscles are relaxed, tie a string around the waist while breathing out and pulling the belly button in. This will certainly narrow your waist and reduce the abs. Maintain the posture for 5-6 breaths, and then you release. After you have mastered your breathing and posture, you need not tie a string. This is the way to getting the best result from crunches.

Why should you tone the abs?

There are various reasons why people tone their abs. When the core muscles are strong, it tends to stabilize the body and thereby improves posture and body balance. Your stomach will be flat while it also gives support to the spine. So, you won’t have a backache.

Steps to doing crunches properly

Here is how you can do stomach crunches properly. The steps are directly from the fitness expert Samuel Ronald:

• Lie on the floor and bend your legs while the feet are flat on the floor.
• Rest your hands on the back of the head. You may also cross the hands on the chest.
• Lift the shoulder blades off from the ground while moving elbows towards the knees.
• Now, squeeze the abs for 1-2 seconds
• Return to the same starting position and breathe out when you raise your body. When lowering the body, breathe in.

It is vital to ensure that the movements are controlled and quite slow. It is the best way of getting good results from stomach crunches.

For some great articles on health, lifestyle, beauty, and many more interesting topics visit https://www.healthclaw.com