Manage your stress, go Gymming

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

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

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

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

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

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

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

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

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

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

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5 ways Indians can follow a Paleo diet

When you decide to diet, it is extremely important to understand your body type and food habits. You might have to go through a phase of uncertainty before you decide which particular is suitable for you. There are many options – a keto, a paleo, an Indian vegetarian diet and many more. Paleo diet, as the term suggests was made to resemble the kind of diet our ancestors used to have thousands of years ago. Like every diet, in paleo too you have haves and have-nots. As an average Indian, you need to find out what options you have before you make up your mind for the paleo diet.

Here are 5 ways to have a Paleo diet:

• High-quality meat

Meat, in paleo, should not be treated with hormones and chemicals. We all know that any meat, as consumed in the countryside, can taste superb as it is not treated artificially. So when you pick your meat, try to eat the desi ones.

• Eggs

There are many options if you want to consume eggs that are not artificially conditioned. If the egg is a good source of protein, then why not have an unadulterated egg, rather than one which is chemically infused.

• Sourcing Vegetables and fruits

Be close to nature and fill your vegetable basket from the local mandi – where things are fresh and not stored in cold storages, unlike a supermart. Having raw vegetables and fruits have long been part of Indian culture. It might have got lost due to time constraints or changes in lifestyle. No way we can’t go back to the olden ways.

• Nuts and Seeds

Our grannies and mothers have insisted on having almonds, and other nuts since we were kids. Nuts contain a high concentration of healthy omega 3 fatty acids. Other than nuts, seeds are also a great source of nutrients. Now tell your mom and granny that you will follow their way. Grab nuts and seeds for mid-meal snacks.

• Healthy oils

Yes, we grew up consuming food cooked in mustard oil, coconut oil, sunflower oil and til (sesame) oil. Continue to cook meals with those. That is close to nature. Olive oil is not indigenous. Traditionally processed oils retain all nutrients and essential oils.

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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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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.

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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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How can refined carbs affect your health?

There are times when certain straightforward or simple issues cause advanced issues. Refined carbs cause a spike in insulin levels in the body. Fried meals and items rich in sugar are laden with the easy carb to cause a quick spike of insulin. If you consume processed carbs in excess, says the dietician Gillian Mc. Keith, it can lead to weight problems, diseases like diabetes, heart problems, PCOS, and so it is mandatory to refrain from consuming refined carbs. But, how to know if the diet is rich in the refined carb? Let’s find out.

Here is the list of items in refined carbs:

• White rice
• White bread
• Sweets
• Cookies and biscuits
• Pasta
• Refined flour
• Snacks and wafers
• Doughnuts
• White sugars
• Pastries and cakes
• Aerated drinks
• Energy drinks
• Processed food
• Fried or mashed white potatoes
• Milk powder

What is refined carb?

The processed carb-rich in minerals, vitamins, nutrients and minus fiber is termed as a refined carb. Complex carbs are dietary fibers good for health and digest slowly. The molecular structure is complex, and so they are hard to digest. Thus, there is no sugar or insulin level spike in the blood. Some of the examples of advanced carbs or complex carbs are fruits, veggies, whole grains. If you consume more of simple carbs, there can be health anomalies. The list of refined carbs in the section may make you unhappy. You should avoid them or else there will be health complications, rising medical bills and frequent doctor visits.

How are they bad for health?

Refined carbs are extremely bad for health, as stated already. The following are the reasons to avoid refined carbs:

• They are low in nutrients, low in energy and the dietary value is zero. The bran is eliminated from the grain while processing it. So, ultimately, refined carbs have no energy value as such.
• It causes a spike in blood sugar levels and insulin levels. Here the energy and glycemic index is high. Advanced carbs have less of glycemic index.
• If the blood sugar level is made to rise and you are given to consuming refined carbs frequently, you may have diabetes. Your physique will become insulin-resistant if you eat refined carbs continuously.
• It leads to weight gain as the food items are rich in calories
• You will accumulate a lot of belly fat during the process
• There may be gut problems and digestive issues

Therefore, it is dangerous to consume processed carbs and refined carbs.

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Planning a Weight loss diet? These are your options

Most of us have different agendas when it comes to dieting – some of us want to diet ahead of a wedding to slip on to that beautiful designer dress, some genuinely believe it’s high time to shed some kilos, some just want to show off a slimmer body.

Like our agendas, the planning, diet way and tips vary. The easiest route is going online, some try to get the hack from friends, colleagues or relatives. The more serious ones register with a dietician. Some immediately cut the carbs and set on their journey to crash diet.

If you have been thinking of losing some pounds, we suggest you start analyzing a few things first – your body type, age, food habits, and lifestyle. And of course, then work on a timeline on how quickly you want to shed your kilos. One advice here – do not be too harsh on your body and always opt for the gradual route and the healthy way.

Here are a few options for you which you can try, after having analyzed the above questions –

The Indian Vege Way – This a simple way to embrace dieting as most of us are used to eating Indian food. The way forward for this diet is – add lots of greens (source of minerals, vitamins, iron, and folate) to your plate, in both cooked and raw form. Drink a glass of vegetable juice daily instead of fruit juice (more fibrous and less sugar content). Alternately use paneer/ tofu/ lentils for protein supply. Minimize the intake of rice, instead, opt for Rotis.

Paleo Diet – As Paleo represents the Palaeolithic period (2.5million to 10,000 years ago), the diet emphasizes meat, fish, fruit, vegetables, nuts, and seeds, in the simplest form. So drastic cut on processed foods. Eat things which you get from nature, without sugar, salt, and oils, or processed milk products or artificial additives.

Keto Diet – Keto or Ketogenic diet prescribes low carb and high-fat diet. With a dramatic carb cut, the diet puts the body in a metabolic state called ketosis. With less carb supply, the body is believed to efficiently burn fat.

Atkins Diet – This diet like Keto, prescribes a lesser intake of carbs. With the lesser intake of carbohydrates, the diet focuses on burning fat instead of sugar (carb). So you have to give up sugar, highly processed and low-fat food. Anything that is starchy like potatoes and high carb vegetables like carrots etc.

There are many more ways of dieting and it is always advisable to opt for the one which helps in gradual shedding of kilos. Also have your diet calendar sorted with cheat days, as we said don’t be too harsh on your body.

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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.

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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.

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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.

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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.

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