All posts by Sumana Rao

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Chickpea vegetable soup recipe

Healthy Recipe Chickpea Vegetable Soup

Here is a healthy vegan soup recipe that you must try that helps your digestive system in good condition. Chickpea vegetable soup -Mixing chickpea with vegetables in vegetable broth gives you enough nutrients of the day with protein, fiber, iron, Vitamins and calcium. Recipe calls for flavoring greens, few vegetables and chickpea – good combination of all these ingredients with spices makes the soup yummy and goes well with bread or rotis.

Two parts for the recipe: Vegetable broth preparation & Soup preparation

*You can also add other vegetables to soup– like kale, amaranthus, coconut milk, squash, nuts etc.

Part 1: How to prepare vegetable broth? You can make as much quantity as you want and can refrigerate vegetable broth up to 2 weeks.

Ingredients:

  1. Onion -1 medium
  2. Garlic- few cloves
  3. Celery- 2 inches
  4. Bay leaves – 3-4
  5. Parsley – little (dry or fresh)
  6. Thyme – little (dry or fresh)
  7. Cilantro – little (optional)
  8. Rosemary – little (optional)
  9. Turmeric – 1 tsp
  10. Tomato – 1 or 2
  11. Salt- as per taste
  12. Crushed black pepper – 2 tsp
  13. Water – 2-3 cups
  14. Vegetable oil – 1 tbsp

Preparation:

  1. In a deep vessel heat oil, add onion, carrots, garlic and celery. Fry for couple of minutes.
  2. Add salt and crushed pepper. Sauté for few minutes so that contents will get soft and slightly brown
  3. Add available greens (bay leaves, parsley, thyme), add salt and little more crushed pepper – mix well. Now add required amount of water, let the contents come to a boil.
  4. Add chopped tomato and continue cooking the contents for few more minutes. Adjust the taste according to your needs. Turn off the heat. (you can add pinch of yeast with tomato- optional)
  5. Once the contents cooled down, strain and store the broth in a vessel. When you are ready to prepare soup use the broth.

What to do with leftover broth vegetables? – You can add with vegetable juice, add into pasta or can add into gravy.

Part 2: Chickpea- Vegetable soup recipe

Ingredients:

  1. 1 tbsp vegetable oil -1 Tbsp
  2. Chopped onion- 1 medium size
  3. Grated Ginger – 1 inch
  4. Vegetable stock -Half liter
  5. Small cut carrots – 2 cups
  6. Cut green beans- 2 cups
  7. Chickpea – 1 can (or soak a ½ cup overnight & pressure cook)
  8. Garlic finely chopped – 1 clove
  9. Garam masala -1 tsp
  10. Chopped cilantro – 2 Tbsp

Preparation:

  1. Heat oil in a deep vessel, add onion, ginger and garlic. Fry for couple of minutes.
  2. Add cut beans, carrots and garam masala, continue frying for another 2-3 minutes
  3. Now add vegetable broth. Let the contents simmer for about ten minutes.
  4. Add chickpeas, salt as per your taste and mix soup well while continue heating for few more minutes.
  5. Remove and garnish soup with cilantro, serve hot with bread or rotis. Image: Google curtesy.
Author: Sumana Rao | Posted on: August 8, 2022
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When is the best time to eat fruits

Which is the best time to eat fruits? Find out

Fruits are full of antioxidants and are good for health. Every edible fruit is a gift to mankind. Our digestive system adopted to fruits during evolution itself. There is enough science background and evidence to say that humans have been fruit and plant eaters from the beginning.  Including fruits in our diets has several advantages and helps in sickness and conditions. Loaded with antioxidants, most fruits supply less or zero calories. Fruits like citrus supply vitamin C that is good for cold and fever. Apple, peach and pear are good for digestion. Watermelon contain more water content and  supply Vitamins B and lycopene. Potassium is present in abundance in both banana and pomegranate. Consuming fruits helps to reduce fatigue and tiredness.

Many of us think fruit as snacks. Some eat fruits during certain occasions, festivals or as snacks at evening. People who don’t have proper knowledge, assume that fruits contain lot of sugar and can raise blood sugar level and should be eaten in moderation. There is also a notion that fruits should not be taken with meal or cooked food. Some suggest that fruits should not be consumed after meal. If you are eating fruits only in empty stomach, then you should reconsider your habit.

  • The myth which says eat fruits in empty stomach also says that eating fruits with food causes discomfort, gas and indigestion. Fact is, all most all fruits contain fiber and releases food slowly in the stomach. Eating fruits with food results in less calorie consumption. In addition, fruits can cause stomach to empty slowly. Slowing the emptying of stomach is good as we feel full for much longer and we won’t end up eating too often or end up eating junk foods. Eating fruits with meal helps you to consume less calories afterwards. This is a big advantage for those who struggle to lose weight.
  • Another myth is, If fruits sit in the stomach for longer time it can lead to diarrhea and bloating because of microbial growth causing rotting and fermentation! Well, it is not true either and it is a misleading information. When fruits reach stomach, the acid secretion (stomach acid) with low pH will act on microorganisms.
  • Our body metabolizes glucose at cellular level causing formation of free radicals that can damage body in different ways. It can result in different conditions such as Type 2 diabetes, cholesterol build up, heart conditions and even cancer.  When we eat fruits, body goes into Pro-oxidant state for few hours because of antioxidants present in the fruits. These antioxidants act on free radicals and keeps our system in good condition. In other words, “eating fruits with cooked food or meals helps to boost health by releasing antioxidant that guard our system for several hours”.
  • There is not scientific data to prove the myth “diabetic people should eat fruits 1-2 hours before or after meal”. People with sugar problems must eat fruits that are suitable for their health. Including certain fruits with breakfast, meal and dinner is good for diabetes. Fruits have mix of nutrients. Eating raw fruits will add more nutrients to body.  Precaution should be taken about processed fruits, dried fruits and fruit juices. instead eating fruits in empty stomach pair fruits with snacks or meal for diabetic condition.
  • There is also a belief that, eating fruit before or after meal reduces its nutritional value. It is not true. Our stomach is designed in such a way that it can hold food and release small amounts at a time for intestines to digest food easily.  Small intestine (which is long organ) can absorb as many nutrients as possible. In fact, both intestines can absorb twice the amount of nutrients a human consumes per day! Whether we eat fruits empty stomach or in full stomach or with food, intestine do their duty of absorbing nutrients. Our digestive systems are more prepared than we think.

Include fruits in your daily diet. Eating fruits just before meal, with cooked food or after meal all give benefits of getting nutrients to body. Eating fruits everyday is a good idea for healthy body.

Image credit: Image by Tumisu from Pixabay 

Author: Sumana Rao | Posted on: August 5, 2022
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Cooking measurements conversion

Cooking measurements & conversion charts

It is always confusing how to measure and convert amount given in recipes especially when we have to prepare dishes with new ingredients and also when we have to cook for more people. Here are few cooking measurements and conversion charts and, substitutes measurements that might come in handy for you.

Recipe-measurements-healthylife-werindia substitute-measurements-kitchen-healthylife-werindia liquid-weight-measurements-healthylife-werindia cups-measurements-healthylife-werindiaImages: Google courtesy

Author: Sumana Rao | Posted on: August 4, 2022
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Feeling overwhelmed? Try Pratyahara

Feeling overwhelmed? Try Pratyahara

Overwork, over commitment, fast life, rejection, all those emotional attachments make us feel overwhelmed. We enjoy life when there are good things happening and if there are negative changes in life it stresses out. Most of the time our response towards stress is feeling overwhelmed. This happens without us being aware of it, unconsciously.

Is there a way we can take control of such overwhelmed feelings so that we can limit ourselves from being influenced by external factors?

Try Pratyahara! Pratyahara of yoga helps to control senses. In Sanskrit Prati means against or away and ahara means food.

Pratyahara practice helps to withdraw from senses and the world. In Patanjali’s Yoga sutra (the most ancient book of yoga), there is a description about pratyahara -means “the conscious withdrawal of energy from the senses”.  It is the bridge between internal and external yoga (mind and body).

In experimental sense during practice of certain poses including for example, shavasana, body undergoes physiological relaxation. While we get into these poses we should feel comfortable and muscles should feel relaxed. Relaxation will be accompanied by steady slow breathing and body surrenders to pose while letting go of any thoughts.

Next step is sheathing the mind or mental sheath. It means, slowly one will withdraw from the world without completely losing contact with it. In this step you feel like you are in a quiet place – like in deep forest and you hear only the sounds at distant and these distant sounds are not disturbing you mentally and physically. This state where your senses can register what is happening around you but you not reacting to it is defined as pratyahara. Pratyahara does not mean that we should discard all thoughts and possessions. It means take control of your senses and don’t be slave for outside rewards.

Yoga and Ayurveda philosophy has four types of Pratyahara

  • Karma Pratyahara means the control of our actions.
  • Indriya Pratyahara means the control of the senses.
  • Mano Pratyahara means the control of the mind.
  • Prana Pratyahara means the control of the breath.

How practicing pratyahara benefits?

It helps us to achieve inner peace – As we take control of our senses, our impulsive reaction towards situations stops and our mind will feel less overwhelmed and peaceful.

By practicing Pratyahara yoga, we will be able to keep away any external matter that takes away our focus and disturbs our inner peace. By this we will be able to create positive, peaceful impression in our mind and body. While practicing yoga asanas (poses), we will focus on present and will be able to observe our senses and reactions. Energy always flows where our mind goes. By practicing Pratyahara we can focus mind inwards, control senses and thus the tension, sense of overwhelming that we feel will go away.

How to practice Pratyahara?

Start with Shavasana. Surrender yourself to mat, focus inwards and imagine you are in a quite room. Close your eyes and allow your mind to listen to different sounds around you but don’t judge or label the sounds. By practicing this your mind will naturally focus on inside while letting go of all those judgmental thoughts and overwhelming feelings! Apply this to other simple poses by focusing inwards. With practice you will eventually will be able to take control of your senses, your reactions and achieve inner peace.

Image credit: Image by Mimislifestyle from Pixabay

Author: Sumana Rao | Posted on: August 3, 2022
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August - Immunization Awareness Month

August is National Immunization Awareness Month

“An immunization is the process by which a person or animal becomes protected from a disease”.

Each week of August focuses on immunization of different age groups:

  • Adults (Aug. 1-7)
  • Pregnant women (Aug. 8-14)
  • Babies and young children (Aug. 15-21)
  • Preteens and teens (Aug. 22-28)

Vaccines are the best defense we have against serious, preventable, and sometimes deadly contagious diseases. A vaccination is the injection of a killed or weakened organism that produces immunity in the body against that organism. The vast majority of the over one billion doses of vaccines manufactured worldwide each year are given to healthy babies, children and adults. Vaccines are held to the highest standard of safety. Vaccines undergo a rigorous and extensive evaluation program to determine safety and effectiveness.

Some of the commonly available vaccines used in children are listed below  (Ref: http://www.medindia.net):

  • BCG (Bacillus Calmette-Guerin) Vaccine: The BCG vaccine is an anti-tuberculosis vaccine. It is a live attenuated vaccine administered to babies at birth. It is injected into the skin of the outer arm. A small swelling appears around 7 to 10 days following the injection, which then ulcerates and heals leaving a scar. The immunity conferred by the BCG vaccine is not permanent and not entirely predictable. It usually lasts for 15 to 20 years.
  • Polio vaccines: There are two types of polio vaccines, the oral polio vaccine and the inactivated polio vaccine. The oral polio vaccine (OPV), also called Sabin vaccine, is a live attenuated vaccine administered as 2 drops orally usually at birth and around 6, 10 an 14 weeks, and later at 1.5 years and 5 years of age. Under the ‘Pulse Polio Immunization Program’, in an attempt to eradicate the disease, it is administered in addition, twice a year to all children less than 5 years of age. The inactivated polio vaccine (IPV), also called the Salk vaccine is an injectable vaccine that is preferred in some countries in their immunization schedules.
  • DPT vaccine/ Triple antigen: The DPT vaccine confers immunity against three deadly diseases, diphtheria, pertusis or whooping cough and tetanus. It is administered as an intramuscular injection into the thigh to all children at 6, 10, 14 weeks with a booster at 1.5 years of age. The vaccine is usually replaced with a Double antigen DT which contains diphtheria and tetanus toxoid at age 5. Tetanus vaccine is repeated at age 10 and 15 years. The DTaP vaccine, also known as DTPa or TDaP that causes fewer side effects compared to the DPT vaccine, is also available. However, its cost does not justify its widespread use. The Tdap vaccine is a form of the DPT vaccine that can be administered in individuals from 11 to 64 years of age.
  • Hepatitis B vaccine: Hepatitis B vaccine is administered as three doses at 6 weeks, 10 weeks, 14 weeks (along with the DPT vaccine) and at 6 months of age if the mother is known to be negative for the hepatitis B antigen HBsAg. If it is not known if the mother is positive or negative for HBsAg, an additional dose should be administered within 24 hours of birth. If the mother is positive for HBsAg and/or HBeAg, the baby is administered Hepatitis B Immune Globulin and hepatitis B vaccine within 24 hours of birth. Hepatitis B vaccine is included in the National Immunization Schedule of India in some districts.
  • MMR (Measles Mumps Rubella) vaccine: The MMR vaccine is administered to children over the age of 1 year, usually between 15 to 18 months. A second dose of MMR is administered any time 18 months following the first dose, usually given around 5 years of age. The MMR vaccine protects the child against measles, mumps as well as German measles. A measles only vaccine is also available, which is administered at 9 months of age.
  • Typhoid Vaccine: The typhoid vaccine provides immunity for one to three years following the injection. However, it should not be administered to children less than two years of age. An oral typhoid vaccine is also available, which is taken as three doses in the form of capsules. The oral capsules should not be administered to children less than 5 years of age.
  • Hib vaccine (Hemophilus influenza type b vaccine): The Hib vaccine protects infants and children from complications like meningitis and pneumonia caused by Hemophilus influenza virus. It is administered as 3 doses at 6, 10 and 14 weeks with a booster at 15-18 months.
  • Chicken pox vaccine/ Varicella vaccine: Chicken pox vaccine prevents the viral infection in children. It is administered as a single dose in children between the ages of 1 and 12 years. A mild form of the infection may occur following the vaccination. Since it is not a compulsory vaccine in India, it may be administered after discussion with the parents of the child.
  • Pneumococcal conjugate: The pneumococcal conjugate vaccine protects children from pneumonia, meningitis and other complications caused by Streptococcus pneumonia. The vaccine is administered as three doses at 6, 10 and 14 weeks and a booster at 15 to 18 months. Currently, it is an optional vaccine in India and is given only if the parents desire.
  • Rota virus vaccine: The rotavirus vaccine is administered in 2 to 3 doses at 4 to 8 week intervals in infants more than 6 weeks of age. It protects infants against severe diarrheal disease caused by rotavirus. It is an optional vaccine.
  • Hepatitis A vaccine: The hepatitis A vaccine protects infants against hepatitis A infection. It is an optional vaccine administered in 2 doses at 6 to 12 month intervals after 18 months of age.

For more information, please refer this link:

Reference:

Author: Sumana Rao | Posted on:
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Diabetis in kids

Diet Tips For Kids With Diabetes

To manage the sugar and energy level both, kids with Type 1 or Type II diabetes need to stay on healthy diet. When we say healthy diet it means balanced diet.

The 3 essential nutrients – fats, proteins, and carbohydrates affect blood glucose level in different ways.

Fats: Fat typically does not breakdown to sugar and if it is, it will be a small amount.  However, fat does slow down digestion, and this can cause blood glucose to rise slower than it normally would. After a high-fat meal, your child’s blood glucose may be elevated up to 12 hours after the meal.

Proteins: Unless you eat more than what you need, protein does not affect blood glucose. Kids body need about 6 ounces or less protein at each meal.

Carbohydrates:  For people with diabetes, knowing the amount of carbohydrates in the food you eat is essential. All of the carbohydrates in food turn into sugar in the blood, and they get into the blood at a much quicker rate than fats and proteins. Carbohydrates enter the blood stream an hour after consumption and are usually out of the blood stream in 2 hours. This is the reason to check the blood sugar level before and after he or she eats. The ideal measurement after the meal should be within 30-50 points of the pre-meal levels. If it is not, you will need to adjust the carb content of the meal or adjust your child’s insulin dosage.

For a healthy growth, child need to follow the proper meal plan and it is parents responsibility to look into the meal planning.

Here are food groups and varieties of food recommended for kids with diabetes. When you shop for these foods, look for “low -fat” or “no-fat”.  Low fat items are good. However, care should be taken as low fat does not mean no calories or low in calories. They may contain sugar for taste which adds calories for the food.

From the bread group:

  • Air popped popcorn, baked chips, breadsticks, graham crackers
  • low and no fat rolls, low-fat crackers
  • pretzels, baked chips, trail mix, vanilla wafers
  • rice cakes with fruit spread or all natural peanut butter

From the dairy foods group:

  • frozen, low-fat, no sugar added yogurt or ice cream
  • smoothies (made with non-fat yogurt, fruit, skim milk, and ice cubes)
  • Low fat: cheese, ricotta, milk, yogurt and string cheese.

From the fruits and vegetables group:

  • banana slices, melon balls, oranges and tangerine sections, apple wedges, peach or pear slices, raisins or yogurt covered raisins, strawberry slices, papaya, unsweetened fruit juices.
  • baby carrots or carrot sticks, celery sticks stuffed with low-fat cream cheese or natural peanut butter, cherry tomatoes, cucumber slices, tomato and vegetables juices

Snack planning for children with diabetes:

1. Let children snack mid morning and mid afternoon. The proper time for snacking is not before the meal.

2. Introduce variety of snacks for children – they should feel happy about the varieties of snacks.

3. Make a special lunch box for younger children who go to school. Be creative about food, learn newer recipes and let lunch be interesting.

4. Use peanut butter, low-fat sour cream, and low-fat cream cheese as dips for fruits and cut vegetables. etc.

5. Do not give old and stale foods to children. For children under three do not give nuts, raisins, popcorns, vegetables and whole fruits. They may choke on these foods.

6. Give choices of comparable snacks when you suggest food: ice cream or yogurt, papaya or apple, strawberry or apple rather than breadstick or tomato.

7. Learn about serving size for diabetic children and give children proper amount of food.

8. If you come across new recipe for diabetic kid, confirm the nutrition value. If it is suitable for your child, try the new item. Do not give up if the child does not eat. Introduce again in small amount and slowly increase the quantity.

9. Adults should snack on healthy snacks too. When children with juvenile diabetes watch this, they will learn to eat healthy foods.

10. Children need fat and cholesterol for their growth. Instead of restricting and cutting down totally on fat and cholesterol go for low fat dairy products.

11. Understand the appropriate and age related food groups. Children’s need for food will change with their age in terms of quantity and food groups as well.

Resources:

  • http://kidshealth.org/
  • http://www.childrenwithdiabetes.com/
  • https://medlineplus.gov
  • https://www.endocrineweb.com

Image credit: Photo by Kelly Sikkema on Unsplash (Free for commercial use)

Author: Sumana Rao | Posted on: August 2, 2022
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