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Amla Tokku recipe

Amla Indian Gooseberry Spicy Tokku

Indian Gooseberry Tokku (Amla Tokku) is a tangy, spicy, and slightly bitter pickle-like chutney made from grated amla. It is popular in South Indian kitchens and is not only tasty but also packed with health benefits. Amla provides multiple health benefits – Vitamin C, antioxidants, good for hair health, supports gut health, detoxifies liver, blood purifier, good for eyesight and many more.

Amla tokku recipe:

Ingredients:

  1. Amla (Indian gooseberries) – 250 grams (about 6-7 large ones)
  2. Mustard seeds – 1 tbsp
  3. Methi seeds (fenugreek) – 1 tsp
  4. Green chilis – 8-10 (or as per your spice level)
  5. Turmeric powder – ½ tsp
  6. Asafetida – ¼ tsp
  7. Salt – to taste (about 1 to 1.5 tbsp)
  8. Sesame oil (gingelly oil) – 4 to 5 tbsp

Preparation:

  1. Amla preparation: Wash amla and remove seeds. Grate amla and keep it aside.
  2. Dry roast spices: Dry roast 1 tsp fenugreek seeds until aromatic. Cool and grind it into a fine powder.
  3. Grind amla and spices: Grind green chilis, grated amla and salt to paste.
  4. Seasoning: Heat sesame oil in a pan. Add a pinch of mustard seeds (optional), then the amla paste followed by powdered fenugreek seeds. Add turmeric and asafetida. Mix well and cook for 4–5 minutes on medium flame. Adjust salt as per your taste.
  5. Cool and store: Once oil separates and the mixture thicken, turn off the heat. Cool and store in a clean, dry glass jar. Stays good in the fridge for 5-6 weeks.
  6. To use tokku: You can mix with hot rice and ghee, as side dish for rotis and curd rice or apply on toasted bread.
  7. You can replace green chili with red chili powder too.
  8. Adjust salt according to your taste. Too much salt can lead to water retention in the body.

Image credit: Amla  https://www.pexels.com/photo/close-up-of-amla-fruits-hanging-on-tree-in-nature-29180993/ (Free to use)

Author: Sumana Rao | Posted on: April 14, 2025
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Excess sweat and remedies

Home Remedies To Control Excessive Sweating And Unpleasant Odor

In Ayurveda, excessive sweating is known as “atipra-svedana” and foul-smelling sweat are often signs of pitta or ama (toxins) imbalance. Excessive sweating, or hyperhidrosis, is when the body sweats more than needed to regulate temperature. In women, it can be caused by hormonal changes (like menopause or pregnancy), caffeine or spicy foods, stress and anxiety, medications, or medical conditions like hyper thyroid issues, infections.

The following herbs are traditionally used to help regulate sweating and reduce sweat odor:

Herbs to reduce excessive sweating and body odor:

1. Shatavari (Asparagus racemosus)

  • Energetics: Cooling, nourishing
  • Benefits: Balances pitta, supports hormonal balance, reduces internal heat
  • Use: Take as a powder (½–1 tsp) with warm milk or water, or you can also take in capsule form in warm milk.

2. Neem (Azadirachta indica)

  • Energetics: Bitter, cooling, detoxifying
  • Benefits: Clears toxins from the blood, helps with foul body odor caused by ama
  • Use: Prepare neem tea with leaves or powder (¼ tsp for one glass water). You can also take a bath by adding neem leaves in water.

3. Chandan (Sandalwood)

  • Energetics: Cooling, fragrant
  • Benefits: Reduces heat and sweating; natural deodorant
  • Use: Drink warm milk with little Chandan powder (small amounts). For external application apply paste on underarms or mix with rose water and apply.

4. Manjishta (Rubia cordifolia)

  • Energetics: Cooling, bitter, blood-purifying
  • Benefits: Detoxifies liver and blood, reduces foul odor, and pitta-type sweating
  • Use: Drink Manjishta powder with warm water or milk. You can use capsules that are available in medical stores but consult doctor for dosage.

5. Triphala – Triphala is a blend of three fruits namely Indian gooseberry or amla, Haritaki (Terminalia chebula) and Bibhitaki (Terminalia bellerica).

  • Energetics: Balancing for all doshas, gently detoxifying
  • Benefits: Supports gut health, reduces toxins, improves elimination (less toxin buildup means less odor)
  • Use: ½–1 tsp powder at night with warm water

6. Coriander (cilantro) seeds – known as dhania seeds

  • Energetics: Cooling, digestive
  • Benefits: Reduces internal heat and sweat; helps with pitta-type symptoms
  • Use: Coriander tea—boil 1 tsp seeds in 1.5 cups water, reduce by half, strain, and drink

7. Rose also known as gulab

  • Energetics: Cooling, soothing
  • Benefits: Reduces sweat odor and pitta; uplifts mood
  • How to use it? Internally- use rose petal jam also known as gulkand or rose water in drinks and externally: Rose water spritzes or add to bath.

8. Mint known as pudina

  • Energetics: Cooling and calming
  • Benefits: Reduces body temperature and sweat
  • How to use it? Prepare mint herbal tea and consume twice or thrice a day.

Lifestyle and diet tips: This is as important as using herbs.

  • Avoid spicy, sour, salty foods (increase pitta and sweating)
  • Eat more cooling foods: cucumbers, melons, mint, coconut water.
  • Stay hydrated with herbal teas like coriander, fennel, mint, or hibiscus.
  • Use natural powders like sandalwood, rose, or vetiver as deodorant.

These home remedies one can try to reduce excessive sweating and unpleasant odor. If the problem persists for longer time, contact your doctor and seek guidance to understand the underlying cause of your issue.

Author: Sumana Rao | Posted on: April 8, 2025
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Stuffed animals and kids

Tips For choosing Stuffed Animals For Your Kids

All kids love stuffed animal toys. Stuffed animals are also popularly known as plushies, cuddly toys, stuffies or plush toys. Kids get psychological support and developmental benefits by playing with stuffed animals.

Do you know? Weighted stuffed animals help children with ADHD to focus and relieve negative symptoms of ADHD.

Kids love playing with stuffed animals because of following reasons –

  1. Comfort and security – Stuffed animals provide a sense of safety, acting as a source of emotional support, especially during bedtime or in unfamiliar situations.
  2. Companionship – They become a “friend” that kids can talk to, play with, and care for, helping them develop empathy and social skills.
  3. Imaginative play – Stuffed animals fuel creativity, allowing kids to role-play different scenarios and express their emotions.
  4. Soft and cuddly texture – The softness and warmth of stuffed animals offer a soothing, calming effect, making them irresistible for hugs.
  5. Consistency and familiarity – Unlike people or changing environments, stuffed animals remain the same, providing a stable source of comfort.
  6. Symbolic attachments – A stuffed animal might remind them of a special person, event, or memory, deepening the emotional bond.
  7. Biological instincts – Some psychologists suggest that kids have a natural inclination toward nurturing behaviors, and stuffed animals become a safe way to practice caregiving.

When choosing stuffed animal toys, both selection and safety are important considerations.

1. Choosing the right stuffed animal

  • Age appropriateness: Check the manufacturer’s recommended age range to ensure the toy is safe for the intended child.
  • Material and texture: Soft, hypoallergenic, and non-toxic fabrics are best, especially for young children.
  • Size and shape: Avoid exceedingly small stuffed toys for babies and toddlers to prevent choking hazards.
  • Washability: Choose machine-washable options for easier cleaning and hygiene.
  • Durability: Well-stitched seams and high-quality fabric will ensure the toy lasts longer.

2. Safety considerations

  • No small parts: Avoid stuffed animals with buttons, beads, or detachable plastic eyes that could be choking hazards.
  •  Flame resistance: Look for labels stating the fabric is flame-resistant or flame-retardant.
  • Non-toxic materials: Ensure stuffing and dyes used in the toy are non-toxic and safe for children.
  • Secure seams: Check for any loose threads or poorly stitched parts that could pose a risk.
  • Allergy free options: If the child has allergies, choose hypoallergenic and dust-mite-resistant stuffed animals.

When choosing stuffed animals for kids, it is important to consider age-appropriate, safety, and durability. Here are some top recommendations based on age groups:

3. Best stuffed animals by age:

Babies (0-12 months)-

  • Soft, hypoallergenic fabrics (organic cotton, fleece)
  • No small parts (embroidered eyes and noses instead of plastic)
  • Lightweight and small enough for tiny hands
     

Toddlers (1-3 years)-

  • Machine washable (toddlers love to drag them everywhere!)
  • Durable seams to withstand rough play.
  • Huggable size (not too big to carry around)

Preschool and early elementary (3-6 years)-

  • Interactive features (lights, sounds, or movement)
  • Educational or comfort-based options
  • Still washable and durable for long-term use

Older Kids (6+ years)-

  • Themed plushies (favorite TV shows, movies, or games)
  • Bigger, decorative options for beds and rooms
  • Weighted plushies (good for anxiety and comfort)

4. Cautions to select stuffed animals’ toys:

  1. Check safety labels – Look for ASTM or CPSC certifications (Safety certification)
  2. Avoid toys with batteries inside for younger kids (unless well-secured).
  3. Teach kids proper care – Washing regularly keeps plushies clean and safe.

Image credit: Image by Gerd Altmann from Pixabay (Free to use under Pixabay content license)

Reference: about ADHD -https://warmies.com/

Author: Sumana Rao | Posted on: April 6, 2025
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Artificial sweeteners

New Study Reveals Calorie Free Artificial Sweeteners Influence Brain’s Response To Appetite

Recent research has provided insights into how artificial sweeteners, particularly sucralose, may influence appetite regulation. A study conducted by the Keck School of Medicine at the University of Southern California found that sucralose consumption increased activity in the hypothalamus—a brain region responsible for hunger regulation—and heightened feelings of hunger, especially among individuals with obesity. Unlike sugar, sucralose did not elevate levels of hormones associated with satiety, potentially leading to increased appetite and altered eating behaviors. Unlike sugar, sucralose did not elevate levels of hormones associated with satiety, potentially leading to increased appetite and altered eating behaviors. ​

How do Artificial sweeteners alter the brain’s response?

Artificial sweeteners can alter the brain’s response to food, hunger, and reward processing in many ways:

1. Altered reward system response: The brain’s reward system, primarily regulated by dopamine, responds strongly to sugar. Artificial sweeteners provide sweetness without the expected caloric reward, leading to weaker dopamine release over time. This may cause people to crave more sweet foods to satisfy their brain’s reward expectations.

2. Changes in hunger and satiety signals: Studies suggest artificial sweeteners, like sucralose and aspartame, may disrupt appetite regulation by affecting brain regions like the hypothalamus, which controls hunger. Unlike real sugar, artificial sweeteners do not trigger insulin and GLP-1, hormones that help regulate satiety, potentially leading to increased appetite.

3. Impact on gut-brain communication: The gut communicates with the brain via the gut microbiome and vagus nerve. Some artificial sweeteners alter gut bacteria, which may send mixed hunger/fullness signals to the brain, influencing food intake.

4. Compensatory eating behavior: Because artificial sweeteners do not provide the expected energy boost, some research suggests the brain compensates by increasing cravings for high-calorie foods later.

5. Increased food motivation: Imaging studies have shown that people consuming artificial sweeteners may experience heightened activity in the amygdala and hypothalamus, regions responsible for food motivation, which could lead to increased food consumption.

Given these differing findings, it is clear that the effects of artificial sweeteners on appetite and overall health are complex and may vary among individuals. However, the impact of artificial sweeteners on appetite remains a topic of ongoing research and debate. For instance, a study from the University of Leeds reported that consuming foods with sweeteners resulted in similar reductions in appetite sensations and appetite-related hormone responses as sugary foods, suggesting potential benefits for blood sugar control.

While artificial sweeteners can help reduce sugar intake, they may also trick the brain into craving more food, particularly sugary or calorie-dense options. Their long-term impact on appetite control and metabolism remains an area of active research. Further research is necessary to fully understand these relationships. Individuals aiming to manage their weight or dietary habits should consult healthcare professionals for personalized advice.

References:

  1. https://keck.usc.edu/news/calorie-free-sweeteners-can-disrupt-the-brains-appetite-signals/
  2. https://www.thebrighterside.news/post/do-artificial-sweeteners-increase-your-appetite-new-study-has-the-answer/
  3. Image credit: Artificial sweeteners -Evan-Amos, Public domain, via Wikimedia Commons (Free to use)
  4. Coffee cup: https://pixabay.com/photos/black-cup-coffee-cup-of-coffee-cafe-2084535/ Free for use under the Pixabay Content License
Author: Sumana Rao | Posted on: April 4, 2025
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Dinner And Snack Ideas

Dinner And Snack Ideas

Skipping dinner is not good for growing kids as it interferes with sleep quality, growth and lowers energy levels. Skipping dinner also increases obesity and cravings. To provide continuous energy, to boost the immune system, to help in learning and keeping focused and to avoid junk food cravings healthy snacking or mini meal is also essential for kids.

Dinner ideas- Prepares the Body for rest and recovery

  1. Mini vegetable dosa – Dosa with a stuffing of mashed veggies.
  2. Gobi paratha with yogurt – Cauliflower stuffed paratha with curd.
  3. Moong dal chilla with chutney – Protein-rich pancakes with green chutney.
  4. Vegetable dal soup with roti – Lentil soup with soft rotis.
  5. Paneer bhurji with roti – Scrambled paneer cooked with mild spices.

Snacks ideas- Healthy mini meals

  1. Dhokla – Steamed, fluffy gram flour cakes.
  2. Paneer tikka – Grilled paneer cubes with mild spices.
  3. Vegetable cutlets – Mashed veggies with breadcrumbs, pan-fried.
  4. Roasted makhanas – Lightly spiced and crunchy.
  5. Fruit chaat – Fresh fruits with a dash of chaat masala.
  6. Sprouts chaat – Mixed sprouts with cucumber, tomatoes, and lemon juice.
  7. Cheese and veggie sandwich – Whole wheat sandwich with cheese and veggies.

Image curtesy: Sonia Goyal Jaipur, CC BY-SA 2.0 <https://creativecommons.org/licenses/by-sa/2.0>, via Wikimedia Commons

Author: Sumana Rao | Posted on: April 1, 2025
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Stop cats scratching

Tips To Stop Cats From Scratching Furniture

Are you a cat owner and does your pet scratches furniture? And, you cannot control your adorable pet? Before knowing the tips to control your cat’s behavior, understand why cats scratch furniture?

Main reasons for cats cannot resist scratching your beloved furniture is because of any of these reasons – they try to maintain claw health, stretch and exercise for health, marking their territory, for stress relief, it could be due to attention seeking and many times it is ingrained habit obtained from their wild ancestors! Whatever the reason, if your furniture looks spoiling and you are looking to give something alternative for your pet to scratch then here are few tips.

1. Provide alternative scratching options:

  • Scratching posts: Get sturdy, tall scratching posts covered in sisal or carpet.
  • Cardboard scratchers: Many cats love cardboard scratchers, which are affordable and replaceable.
  • Cat trees: These offer a mix of scratching surfaces and climbing options.

2. Make furniture unappealing:

  • Sticky tape: Cats dislike sticky surfaces. Apply double-sided tape (like sticky paws) to problem areas.
  • Aluminum foil or plastic sheets: Cover furniture with foil or plastic temporarily to deter scratching.
  • Furniture covers: Use slipcovers or protectors to minimize damage.

3. Use deterrent sprays:

  • Citrus scents: Cats dislike citrus smells, so try lemon or orange-scented sprays.
  • Commercial deterrents: Look for cat-safe sprays designed to discourage scratching.

4. Trim their claws: (If you are against this, then try other tips) Most pet owners trim cat’s nails short to reduce the damage they can cause.

5. Redirect their behavior:

  • Reward good behavior: Praise and offer treats when your cat uses a scratcher.
  • Interactive play: Provide toys and play sessions to reduce stress and excess energy.

6. Consider soft claw covers: These are vinyl or silicon nail caps and covers that prevent damage from scratching.

DIY Natural deterrent sprays: If you prefer a homemade solution to keep cats away from furniture then these sprays could help.

  • Citrus spray: Mix water with a few drops of lemon, orange, or eucalyptus essential oil.
  • Vinegar spray: Mix equal parts of water and apple cider vinegar.
  • Lavender or rosemary spray: Cats dislike these scents, so a diluted essential oil spray can help. For one cup water add ten drops of lavender or rosemary oil, mix well and spray.
  • Lavender and eucalyptus spray: For one cup water add five drops each of lavender and eucalyptus essential oil, mix well and spray.

Image credit: myllissa from Seoul, S. Korea, CC BY-SA 2.0 <https://creativecommons.org/licenses/by-sa/2.0>, via Wikimedia Commons

Photo by Jasmine Pang: https://www.pexels.com/photo/two-cats-lying-on-a-scratching-post-16881825/ (Free to use)

Image credit: kitten on couch – unsplash (Free to use)

Author: Sumana Rao | Posted on:
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Immune-Boosting vegetarian meal ideas for kids

Immune-Boosting vegetarian meal ideas for kids

A well-balanced diet with proper breakfast, lunch, dinner, and snacks is essential for a child’s growth, energy, and overall health.

Breakfast ideas–The Most Important Meal of the Day

  1. Vegetable upma – Made with semolina, veggies, and mild spices.
  2. Moong dal chilla – Lentil pancakes served with yogurt or chutney.
  3. Idli with coconut chutney – Soft, steamed rice cakes with mild chutney.
  4. Stuffed paratha – Paneer, potato, or mixed veg stuffing with curd.
  5. Poha – Flattened rice with peanuts and mild spices.

Lunch ideas – Sustains Energy for the Day

  1. Dal khichdi – Rice and lentils cooked with mild spices and ghee.
  2. Vegetable pulao – Mildly spiced rice with peas, carrots, and beans.
  3. Palak paratha with curd – Spinach paratha served with homemade yogurt.
  4. Rajma rice – Kid-friendly kidney bean curry with steamed rice.
  5. Stuffed paratha – Whole wheat paratha stuffed with paneer, potatoes, or dal.

Image curtesy: Image by Oleksandr Pidvalnyi from Pixabay (Free to use under Pixabay content license)

Author: Sumana Rao | Posted on:
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Healthy Fats to support cell function and to reduce inflammation

Healthy Fats, Protein And Iron

Healthy Fats to support cell function and to reduce inflammation 

Omega-3 fatty acids improve immune response and brain function.

  1. Flaxseeds, chia seeds, hemp seeds
  2. Walnuts, almonds, avocados
  3. Olive oil, coconut oil

Drizzle olive oil on roasted veggies or add chia seeds to smoothies.

Protein and Iron for supporting growth of immune cells

Proteins help build and repair body tissues, including immune cells.

  1. Lentils, chickpeas, black beans
  2. Tofu, tempeh, quinoa
  3. Eggs (if part of diet)

Make lentil or dal soup or chickpea hummus for a protein packed snack. Try steamed idlis for breakfast!

Hydration for flushing toxins and to supports immunity

  1. Water (add lemon or cucumber for flavor)
  2. Herbal teas (ginger, chamomile, or mint)
  3. Coconut water for natural electrolytes

Tip: Avoid sugary juices and sodas—they weaken immunity!

Image curtesy: Photo by Ron Lach : https://www.pexels.com/photo/a-kid-having-breakfast-8669020/ (Free to use)

Author: Sumana Rao | Posted on:
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