Manage your stress, go Gymming

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

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

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

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

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

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

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

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

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

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

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

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

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

Is planking dangerous?

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

Planking can affect vital organs of the body

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

Who should not do planking?

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

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

• People with heart conditions must not plank

• Planking can worsen back injury and joint condition

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

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

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Plank exercise and its multifaceted benefits

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

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

• Arms exercise

• Back exercise

• Glutes workout

• Hamstring exercise

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

The variations in Plank Exercise as stated by Toney Maloney

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

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

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

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

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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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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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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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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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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

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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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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.

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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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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.

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New age parenting: Ideas for a 360 degree education

Parenting is one of the most challenging, stressful and demanding jobs on the planet. When it comes to dealing with their children, parents need to exercise caution. One of the most important values exhibited by parents is immense amounts of patience and perseverance. There are no specific books that teach parenting. Parents need to be physically and mentally present for their children. By doing so, they can help their child to develop a secure and confident individual. When parents experience happy or unhappy situations or guilt-ridden situations, they need to get a grip on their own emotions first. This way they can pass on the skill of responsibly reacting to situations to their child. In the chaotic and complicated society that we live in, the foremost job of any parent is to ensure that their kids grow up to be healthy, happy, confident and responsible. This has been largely overlooked by parents. Parents need to look inwards, transform their own behavior and then inculcate the right values in their child.

Discipline Begins with Adults, then Children

A parent cannot expect his or her child to be disciplined if they live out their lives in a manner that shows them in a poor light. A child looks up to his or her parents. When they see their parents behaving badly they quickly learn to follow suit. This means that despite sometimes difficult situations, a parent has to make the effort of being graceful and display courage and endurance.

Move Beyond Punishment-and-Reward Systems of Parenting

The old dual method of severely punishing the child for a bad deed and rewarding for a good deed is now proving to be obsolete. Children need to be loved unconditionally regardless of what they do or how they behave.

Parent’s Words are Important

How do you talk to your child? The way parents communicate with their children or for that matter do not communicate many leaves a lasting impression on the child’s mind.

Children Need a Showering of Unconditional Loving Guidance

Parents need to understand that Children need to be loved unconditionally. They need to love the child even if he or she has made mistakes. If a child feels he or she is not being loved enough, he will grow up to be an insecure individual.

Your child, just like his or her parents learns from mistakes

It’s natural for anyone to make mistakes. Children also learn about life from the mistakes they make.

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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.

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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.

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Top 10 home remedies for acne free flawless, bright and glamorous skin

It is pretty unfortunate if you suffer from acne that mars your beauty. Everyone wants to have beautiful and flawless skin but a lot many factors govern the type of skin you have. Experts recommend certain home remedies for acne treatment at home, and so there is no need to shell out money for expensive treatments. Also, such treatments are devoid of side effects. With the spot acne treatment, you may handle age marks, blemishes and get rid of pimples that seem to stare at you. Let’s have a look.

Tea tree oil: an effective treatment for acne

Tea tree oil has an inflammation-fighting property and is less harsh than benzoyl peroxide solution to act powerfully against acne. Mix some tea tree oil in 30 drops witch hazel and dip a cotton ball. Apply it on the pimples directly and leave for a few minutes. Do this twice daily.

Green Tea to fight acne

Green tea bears antioxidant and antimicrobial compounds to combat acne. Keep a bag of chilled green tea on the surface of the acne and leave for some time. You may also apply chilled green tea on the area and wash your face.

Apply honey directly

Honey has an antibiotic property which fades acne slowly and steadily. Prepare a face pack with 1 cup oatmeal and half cup pure honey. Apply to the affected area and leave for 40 minutes.

Mint face pack

The leading cause of acne is pore-clogging oil. To get rid of the oil, prepare a face pack by mixing one tablespoon of fresh mint finely chopped, one tablespoon of plain yogurt, and one tablespoon of oatmeal. Mix them together and apply the solution on your face. Leave on the face for 30 minutes and wash off.

Aspirin: an over-the-counter solution for acne

Aspirin is rich in salicylic acid which dries up pimples by reducing inflammation. Mash aspirin in water and apply it on your skin.

Chamomile for acne treatment

Buy chamomile tea bags from the market. Empty its content in a blender and mix water. Apply the paste on your skin regularly. You may also prepare chamomile tea and let it cool in the refrigerator. Dip a cotton ball in the chilled chamomile tea and rest it on the pimples.

Other home remedies

• Use aloe vera pulp on your face directly to promote healing and to fight infection
• Apply lemon juice on the face, leave for 10 minutes and wash off
• Apply the mixture of apple cider vinegar and water on your face
• Apply orange juice rich in citric acid to get relief

There are many home remedies for acne, and you should certainly try out.
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