Sunday, May 19, 2019

3 Simple Yoga Asanas to Soothe Neck Tension

A lot of office-going yoga students request their instructors for neck stretches. There’s a reason to it: Working in front of our computers and sitting for extended periods of time can often round our posture forward. This can create physical tension that is a pain in the neck both physically and energetically!

Although the neck is a relatively small region compared to the rest of the body, stress can literally and figuratively be a pain in the neck!

Fortunately, though, a little bit of yoga can go a long way. These simple, yet effective stretches will create space in the neck, shoulders and back, and will hopefully soothe your state of mind too.

Hold each pose for a minimum of five breaths and observe how you feel overall after. You can perform these stretches while sitting, or even standing tall, beginning in Mountain Pose (Tadasana).

Side Neck Stretch

  • Reach your left arm like outside your left hip, extending away from your body at about 45 degrees. Take your right hand to the left side of your head
  • On your exhale, fold your right ear toward your right shoulder
  • Hold for 5 deep breaths and repeat on the other side
  • This stretch will lengthen and soothe the side of your neck and shoulders (the sternocleidomastoid and trapezius muscles)

Hand Clasp

  • Interlace your fingers behind your head and fold your elbows forward, hugging the biceps toward the midline of your body
  • On an exhale, tuck your chin toward your chest and hold for 5-10 deep breaths
  • This stretch will lengthen and soothe the back of your neck (the levator scapulae muscle)

Upper Back Stretch

  • Fold your left arm behind you toward the right side of your lower back
  • Lower your chin about halfway and place your right hand on the left side of your head
  • Exhale and fold your left ear to the right shoulder. Hold for 5 breaths and repeat on the other side
  • This stretch will lengthen and soothe both sides of your neck, your upper shoulders, chest, and the mid-upper back (the sternocleidomastoid, trapezius, pectorals, and rhomboids)
When life gets busy and drama is high, we can all hold a lot of stress and tension in the neck, shoulders and back. Also, slouching can physically compress your spine and make you feel stiff. Energetically, your computer slouch can make you feel tired and creatively closed off. Avoid it.

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Maintain Fitness Without Exercise: 5 Diet Tips for Working Women


Due to the lifestyle people follow today, working women barely have time for exercise to maintain fitness. Moreover, if you have a sitting job, then losing weight becomes incredibly challenging. A proper food plan or diet tips can go a long way and can result in fast weight loss.
Although exercise can promote a long and good life, but you don’t always have the time to workout to lose weight. For such a situation you can work on your diet. All you need to do is  just include some nutritious foods in your diet to maintain a healthy weight. 

Say No to Skipping Breakfast

Many workaholics skip the a.m. meal because they are in a much hurry during that time of the day. That is a huge mistake which should be avoided. Your body needs food way before lunchtime to maintain the energy levels throughout the day. If you avoid breakfast, you may get so hungry later that you will end up munching high-fat or sugary foods.
Breakfast boosts the metabolism, helping to burn calories for the whole day. It also provides the energy to do your office work.

Limit the Consumption of Coffee and Tea

Healthy eating and drinking go hand in hand. Most of the working women crave for a cup of caffeine while working. Most of the coffee machines serve a drink which already has high sugar in it. Try to limit the amount of coffee/tea to one cup per day or none at all.
There is another convincing reason to help you reduce your coffee intake. A study was carried out by Charles Gerba, a professor of environmental microbiology at the University of Arizona. It showed that up to 90 percent of mugs in workplace kitchens are coated in dangerous germs. Moreover, 20 percent of these cups actually carry fecal matter.

Eat a Healthy and Homemade Lunch

Eating from the office food court or ordering meal from a restaurant sounds convenient, but not a healthy diet habit. Working women need a homemade and nutritious lunch. Your tiffin box should contain some energy-boosting nutrients such as veggies, roti, rice and dal, and a salad.
Just like with breakfast, skipping lunch can spoil the fitness regime. The fattening snacks in your office would further make it difficult for healthy eating.

Avoid Packaged Foods

Remove unhealthy junk and oily foods from your routine in order to maintain fitness. Avoid packaged foods at all costs. Switch to snacks that are rich in protein, calcium, fats, carbs, minerals, and fiber. This helps to maintain or lose weight and reducing the risk of several diseases.
Although packed food is delicious and easily available, they do a lot of harm to your body. They can prevent you from reducing your weight, increase the cholesterol levels, and, dehydrate the body. Processed products contain harmful ingredients that take a toll on your health irrespective of your age.

Last but Not Least, Dinner

Finally, in the list of diet tips - Be mindful of what you eat for dinner. Do not avoid carbs. Since they are low-fat, rich in fiber, they help you relax in the evening. Especially after a hard day at work. 
Combine the carbs with some healthy essential fats, found in fish as well as nuts, seeds and their oils. Your body uses these healthy fats and protein overnight for regeneration and repair, vital for healthy skin and hair.

Friday, April 19, 2019

Fat-burning Yoga Asanas You Can Do in 10 Minutes

5 Protein Rich Foods to Get Rid of Belly Fat Quickly

Protein has now become an important nutrient to lose weight. It is now a popular nutrient that helps in melting belly fat. High protein can change a person's appetite and it also changes weight-regulating hormones. Protein takes much longer to break down, which reduces appetite significantly. As it fights hunger pangs, it makes you eat less and burn more fat. It also improves your metabolism. When you consume a high protein fat you will automatically eat less. Consumption of protein-rich fat will also provide you with other health benefits as well. It will keep you energetic. Protein will also keep your muscles, skin, hair and bones healthy, Here are some protein-rich foods which will help you say goodbye to your belly fat.

Eggs

Eggs are extremely healthy and one of the most nutritious foods. Eggs are loaded with protein which can promote weight loss. You can consume eggs early morning for breakfast to get a good dose of energy. Another great thing about eggs is that you can cook it in various ways. You can enjoy it in different flavours. Almost every dietician suggests eggs in a weight loss plan.

Almonds

Almonds are extremely healthy. Almonds will keep you full for longer and will reduce the consumption of extra calories. A handful of almonds throughout the day are enough to provide you with enough protein. It contains healthy fats. For vegetarians, almonds are the best option. Almonds also contain other essential nutrients like fiber, vitamin E, magnesium and omega-3 fatty acids. You can consume both soaked and baked almonds. You can also try almond butter according to your choice.

Beans and legumes

Beans and legumes are other great options for vegetarians. Legumes are low in fat. They are also cholesterol free. Another benefit is both beans and legumes are high in soluble fiber which will also keep your hunger pangs at bay. Both protein and fiber will help you shed belly fat. They are also rich in vitamins and minerals. You can add one to two cups of both beans and legumes to your diet. You can also cook them in various ways and flavours and enjoy the good taste.

Dairy products

Dairy products will not just provide you calcium but will also provide you with the required protein. But make sure that you consume full-fat dairy products. After consuming full-fat dairy products you will feel less hungry and satisfied for a long time. You can consume full-fat milk and yogurt. It will also promote bone and teeth health.

Fatty fishes

Fatty fishes which are rich in omega-3 fatty acid are a popular source protein. Protein helps in muscle building but the presence of omega-3 helps in the reduction of inflammation in the body. This process all combined increases metabolic rate. Inflammation triggers weight gain but when you consume fatty fishes you control both inflammation and weight gain. Omega-3 fatty acids will reduce the risk of a heart attack and other cardiovascular diseases as well. It will also promote brain function.

Vitamins and Minerals for Kids: Know the top nutritional needs for kids



Mothers are very careful about the nutritional requirements of their kids. Every mother tries to achieve excellence in this field to ensure that her child receives the optimum nutrition required for proper development. When it comes to the nutritional requirement of kids than as a parent you must be very careful about the presence of each nutrition required for your kid. The nutritional requirement of a kid is very different from an adult. There are certain vitamins and minerals that a kid must intake through diet. Read on to all the essential vitamins and minerals that you must inculcate in your kids' diet.

Calcium

Calcium is very important especially for kids. It plays a vital role in the development of bones and teeth of the kids. Healthy bones are required for a lifetime. Bone development should be focused from the initial stage itself. You should check the daily consumption of calcium of your kids. Dairy products are the best source of calcium. Milk should be a compulsory part of your kid's diet. Not just dairy products, green leafy vegetables also contain calcium. Keep your kid's bones and teeth healthy for a lifetime with proper intake of calcium from childhood only.

Vitamin D

Calcium alone cannot build strong bones and teeth. Vitamin D also plays a vital role as it absorbs the calcium from the diet. A kid's body requires vitamin D to help the calcium perform its function properly. It also improves the health of the immune and nervous system. Vitamin D can also help you prevent many diseases. Some foods which contain vitamin D include egg yolks, mushrooms, fortified cereal and almond milk. You can add these foods to your kids' diet for the optimum intake of vitamin D.

Fiber

Fiber is extremely for both adults and kids. Fiber is good for digestion and overall gut health. Foods rich in fiber are loaded with other vitamin and minerals as well. Hence it is extremely healthy for kids. There are various options that are loaded with fiber. Most fruits and vegetables are rich in fiber. Some of the fruits and vegetables that you serve your kids which contain fiber include apples, bananas, oranges, carrots, broccoli, green vegetables and guava. Legumes and cereals are also rich in fiber.

Vitamin B

Vitamin B is another essential vitamin for kids especially vitamin B12. It is extremely good for metabolism, energy, heart health and nervous system. Vitamin B12 is naturally present in animal products like fish, meat, eggs, poultry and milk products. For vegetarians and kids, you can choose fortified cereal and milk products.