All posts by Sumana Rao

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How to fix salty dish

Tips to Fix Salty Dish

Sometimes you might realize that the dish you just prepared which is almost ready to serve has more salt in it. We all make this mistake. Tail end of cooking when we taste the dish, due to salt the dish is inedible. Instead of panicking try some of the tips to reduce the salt in the dish.

Reasons for foods get salty

  • If we don’t pay attention to the ingredients and the quantity of the ingredients, little salt could also end up in making dish very salty.
  • Measurement of salt- If you directly pour the salt from the salt container, more salt could fall in the dish.
  • Salt granules and table salt: Kosher salt generally has larger granules than table salt. If you are using table salt instead of Kosher, you should know that you must put less table salt.
  • If you are using precooked veggies from cans you must know that these veggies will have salt and preservatives. Adding salt might increase the saltiness in the dish.

How to fix salty dish?

  1. Add raw potatoes: Cut one or two raw potatoes and simply add to the dish. Potatoes absorb the excess salt from dish
  2. Add boiled potatoes: Boil one or two potatoes and mix with dish.
  3. Add lemon juice or vinegar: Adding acidic ingredient like lemon juice or white vinegar cuts the saltiness of sauces and soups. Little bit of either one of them should do magic.
  4. Add cream: Adding cream or creamy ingredients reduces saltiness in certain types of food. Adding cream to soup reduces saltiness. Sour cream is good option too for tomato-based dishes.
  5. Add flour dough: Make few small balls using flour dough. Add it to liquid or gravy. Four will reduce salt in the dish
  6. Add milk: Adding milk to yogurt-based dishes or to sauce and soup reduces salt.
  7. Add onion: Cut one or two onions, add it to dishes during cooking. Onion counteracts on salt content.
  8. Add jaggery: adding jaggery or sugar to dishes brings up sweetness a bit and balances salt
  9. Add water: For some food you can add boiled water and little spice to reduce salt.
  10. Add extra veggies: Cut some quick cooking veggies like carrot, peas, cauliflower and add it to the dish.
  11. Add tomatoes: Cut and throw few tomatoes to dishes. Tomatoes will absorb salt and decreases salt taste
  12. Add starch: Adding corn starch is a good option too. Mix starch in water and add it to the dish.
  13. Add besan powder: Mix one or two tsp of besan or chickpea powder and to the dish. Let he content boil for couple of minutes.
  14. Add greens: cut some green leaves like spinach, amaranth, kale and add to the dish.
  15. Soak canned veggies: Before adding to dishes, soak canned veggies in water for at least half an hour to remove extra salt.
  16. Increase quantity: If nothing works out, increase quantity of the dish. Store extra food in refrigerator for next day.

If a person need to take extra salt, there could be some medical reason behind it. Too much salt consumption is not good for health. It results in high BP and weight gain. Reducing salt intake helps in various ways.

Image credit: Image by congerdesign from Pixabay (Free for commercial use)

Author: Sumana Rao | Posted on: July 24, 2025
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Be a good guest

Being a Good Guest Does Not Cost You Anything

While visiting someone’s home one might observe many things related to the host life. Whether your visit is for a short while or staying with them for few days, there are certain things you should consider that does not hurt the host.

Employing some care and thoughtfulness, respecting the host is very important for your relationship with host. Here are few suggestions to be a good guest.

  1. Inform the host: Sometimes it can be a surprise visit, but it is always better to inform the host well in advance about your visit. You never know what the condition in their house could be and whether they are in a status to host you.
  2. Bring something: If host is available and tell you to come down, ask do you want me to bring something or anything. Host might say no. Still carry something like flowers, desserts, fruits, cut fruits, low maintenance house plant (if they fond of plants) etc.
  3. Uninvited guest: Without informing do not take uninvited guest. If you want someone to accompany you, think whether it is an intimate get-together. Will the presence of an uninvited guest changes purpose of your visit? If so, then don’t ask host whether you can bring another guest with you.
  4. To remove shoes or not: Some household does not want you to wear shoes inside. They might have elderly parents or toddlers or could be any reasons.
  5. While you are a guest: Do not ask too personal questions, be gentle and don’t make fun of host or criticize host.  Focus on topic, listen to host. If host children have around acknowledged them and be sensible not to talk too much about your son or daughter’s achievement unless they ask. Keep it precise. While using their bathroom make sure to flush the toilet and wash hands.

6. Do not be on the phone: It is a sheer disrespect to be on phone while talking to someone. Unless it is urgent, do not receive the call or make a call. If you must, apologize to host before attending a call.

7. Do not snoop: Do not open the cupboards, drawers, or pantry. If tempted, withhold yourself. Use their computer only by permission but do not get into their personal files.

8. Do not put your feet up on the furniture. It is not appropriate to do so in someone’s else house.

9. If you are a smoker: Do not smoke inside the house. Anyway, smoking is injurious to health.

10. Do not complain: If you did not like something do not complain. Instead request softly if you need something. If their cleaning standards is not up to your expectation do not judge and do not say anything.

11. Leave the house as scheduled: Understand what time host go to bed. Pay attention to their needs and leave accordingly.

12. If staying for a day or more: Keep the guest room clean, make bed and do your laundry. Before leaving make sure you don’t leave a mess behind. Carry your own towels, blankets, and toiletries. Carry your phone chargers and power bank. Do not deplete host resources. If your stay is more than few days, take host out for a meal or dinner. Help in kitchen, do some dishes. If you step outside let the host know what time your coming and goings. Do not treat their house like a hotel. If they are watching TV shows, have a healthy discussion about show or politics.

These suggestions will keep up good relationship with your relatives or friends. In this world being courteous and maintaining relationship is important. After you leave your host, do not gossip about their lives, or pass negative comments with anybody. Do not make your host regret inviting you home. When you are good guest, you will see more hosts in your life.

Image credit: Image by Romjan Aly from Pixabay (Free for commercial use)

Author: Sumana Rao | Posted on: July 21, 2025
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stress, fat and cortisol

Relationship Between Stress, Cortisol And Abdominal Fat

The relationship between cortisol, stress, and fat distribution in the body is a complex one. Cortisol is a hormone released by the adrenal glands in response to stress. When cortisol levels rise during stress, it can have various effects on metabolism, including fat storage and distribution.

One of the effects of cortisol is its role in redistributing fat storage, particularly promoting fat storage in the abdominal area. This is also known as “visceral fat,” which is the fat stored around the organs in the abdominal cavity. Research suggests that cortisol can stimulate the storage of fat in visceral fat cells through different mechanisms:

  • Metabolism regulation: Cortisol affects how the body metabolizes glucose and insulin. Elevated cortisol levels can lead to increased insulin resistance, which in turn promotes fat storage, especially around the abdomen.
  • Lipid metabolism: Cortisol stimulates the breakdown of lipids (fats) and their redistribution to adipose tissue, particularly in the abdominal area. This process is influenced by the presence of specific enzymes and receptors in visceral fat cells that respond to cortisol.
  • Adipocyte differentiation: Cortisol can also influence the differentiation of precursor cells into mature fat cells (adipocytes) in visceral fat tissue. This can lead to an increase in the number and size of fat cells in the abdominal region.
  • Appetite and cravings: Cortisol can influence appetite and food preferences, leading to increased intake of high-calorie, high-fat foods. This, combined with the metabolic effects of cortisol, contributes to abdominal fat accumulation.

It is important to note that stress-induced cortisol release and its effects on fat distribution can vary from person to person. Some may be more prone to storing fat around the abdomen in response to stress, while others may experience different patterns of fat distribution.

Reducing cortisol levels in the body can be beneficial for managing stress and promoting overall health. Here are suggestions to help lower cortisol levels:

  • Regular exercise: Engaging in regular physical activity, such as aerobic exercise, yoga, or strength training, can help reduce cortisol levels. Exercise is a natural stress reliever and can promote the release of endorphins, which counteract the effects of cortisol.
  • Get adequate sleep: Prioritize getting enough sleep each night. Poor sleep and sleep deprivation can elevate cortisol levels. Aim for 7-9 hours of quality sleep per night to support healthy cortisol regulation.
  • Practice stress-reduction techniques: Incorporate relaxation techniques into your daily routine, such as deep breathing, meditation, mindfulness, or progressive muscle relaxation. These practices can help calm the nervous system and reduce cortisol levels.
  • Limit caffeine intake: Excessive caffeine consumption can lead to increased cortisol production. Consider reducing your intake of coffee, tea, and energy drinks, especially later in the day.
  • Maintain a balanced diet: Eating a balanced diet that includes whole foods, fruits, vegetables, and lean proteins can help regulate cortisol levels. Avoid excessive sugar and refined carbohydrates, which can contribute to cortisol spikes.
  • Stay hydrated: Dehydration can increase cortisol levels. Drink water throughout the day to stay hydrated.
  • Limit alcohol consumption: Alcohol can disrupt cortisol regulation and interfere with sleep. Moderate your alcohol intake or avoid it altogether.
  • Social support: Maintain strong social connections with friends and family. Social support can buffer against stress and lower cortisol levels.
  • Engage in relaxing activities: Find activities that bring you joy and relaxation, such as reading, listening to music, spending time in nature, or practicing hobbies.
  • Consider adaptogenic herbs: Certain herbs like Ashwagandha, rhodiola, and holy basil have adaptogenic properties that can help the body adapt to stress and regulate cortisol levels. Consult with a healthcare provider before using herbs or supplements.
  • Seek professional help: If you are experiencing chronic stress or anxiety that is significantly impacting your cortisol levels and overall well-being, consider seeking support from a healthcare professional, such as a therapist or counselor.

Incorporating these strategies into your lifestyle can contribute to healthier cortisol levels and better stress management over time. It is important to note that individual responses to stress and cortisol regulation can vary, seeking professional guidance from healthcare providers or nutritionists can be beneficial for individuals looking to address stress-related weight management concerns.

References:

Author: Sumana Rao | Posted on:
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Ginger burfi recipe Ayush ministry

Eat Ginger Pak To Stay Away From Cold And Cough

Ayush ministry of India is strongly suggesting people to consume ginger burfi to stay away from cold, cough and flu like symptoms. Ginger burfi also known as adrak ka burfi or ginger pak is  made of jaggery and ginger with other ingredients that are good for health.

“Ardraka Paka is a delicious & nutritious snack that helps in improving appetite & digestion. It is also useful in prevention & management of sore throat, cold & cough.#Ayush #AmritMahotsav” -Ayush ministry.

Barring couple of ingredients (like naagkesar, vidanga) all other ingredients are available easily in the market. Both naagkesar and vidanga are also available in herbal market, Ayurveda stores and availbal online. One can prepare the burfi without these two ingredients. Adding both the ingredients has added benefits as both are medicinal and good for health. Ginger burfi helps in improving appetite and digestion. It is useful in preventing and managing sore throat, cold and cough.

Ginger burfi can be prepared easily at home. Here is Ayush ministry’s health reciepe-

Ingredients:

  1. Ginger (grated) – 250 gm
  2. Jaggery – 250 gm
  3. Clarified butter (Ghee) – 125 gm
  4. Dry ginger powder – 25 gm
  5. Cumin – 25 gm
  6. Black pepper – 25 gm
  7. Naagkesar (Mesua ferrea), if available – 25 gm (optional)
  8. Cardamom – 25 gm
  9. Cinnamon – 25 gm
  10. Indian bay leaf – 25 gm
  11. Long pepper – 25 gm
  12. Coriander powder – 25 gm
  13. Vidanga (Embelia ribes), if available – 25 gm (optional)

Preparation:

  1. In a heavy bottom pan add jaggery, on low heat with very little water prepare thick syrup.
  2. To jaggery syrup add grated ginger, stir and cook for 5-7 minutes on low flame.
  3. Add ghee and mix well, cook for another 5-10 minutes.
  4. Now add the powder of all above ingredients and cook for another 5-10 minutes
  5. Turn off heat and spread the content on plate greased with ghee.
  6. Let it cool before cutting in pieces.
  7. After cooling store burfi pieces  in an air tight container. It remains for about a month.

Precaution: Because it is hot in nature, it may be taken in appropriate quantity and never in empty stomach. Best to avoid in acid peptic disorders.

Image credit: Image by Jerzy Górecki from Pixabay 

Author: Sumana Rao | Posted on: July 18, 2025
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Home remedies for nerve condition

Ayurveda And Home Remedies Can Help Reduce Nerve Problems

Ayurveda, the traditional Indian system of medicine, offers a holistic approach to managing nerve problems by balancing the body’s doshas (Vata, Pitta, Kapha) and supporting the nervous system through herbs, diet, massage, and lifestyle practices. Nerve-related issues in Ayurveda are primarily associated with Vata imbalance, which governs the nervous system, movement, and sensory perception. There are several Indian home remedies that can help to reduce nerve related problems.

Ayurvedic herbs for nerve health

Ashwagandha (Withania somnifera)

  • Ashwagandha is known to act on nervous system – it calms the nervous system, reduces stress, and supports nerve regeneration.
  • How to use it? 1/2 tsp powder with warm milk at bedtime or as a supplement.

Brahmi (Bacopa monnieri)

  • Brahmi enhances cognitive function, reduces anxiety, strengthens nerve tissues.
  • How to use it? Brahmi tea, juice, or powder with honey.

Shankhpushpi (Convolvulus pluricaulis)

  • It is tonic for the brain and nerves, relieves mental fatigue and tension.
  • How to use it? Taken as syrup or powder with water or milk.

Jatamansi (Nardostachys jatamansi)

  • This herb calms the mind, helps with insomnia and stress-induced nerve issues.
  • How to use it? Oil for scalp massage or powder taken with honey.

Tagara (Valeriana wallichii)

  • It is a natural sedative, supports healthy sleep and nerve function.
  • How to use: As a supplement or decoction.

Indian home remedies

Warm cow’s milk with nutmeg or ashwagandha

  • Add a pinch of nutmeg or 1/2 tsp of ashwagandha powder to warm milk: drink before bed. This remedy promotes relaxation and nourishes nerve tissues.

Turmeric and black pepper

  • Add 1/2 tsp turmeric + pinch of black pepper to warm water or milk daily. This mix is anti-inflammatory and supports nerve healing.

Almond and poppy seed paste

  • Soak 5 almonds and 1 tsp poppy seeds overnight. Grind into a paste and mix with warm milk. This combination strengthens the nervous system, helps with anxiety and sleep.

Ghee (clarified butter)

  • 1–2 tsp daily in warm food or milk. Ghee nourishes brain and nerves, balances Vata dosha.

Sesame oil massage (abhyanga)

  • Warm sesame oil and massage the body (especially feet and spine) before bathing. Sesame oil calms Vata, enhances nerve function, reduces stiffness.

Lifestyle and yoga tips

  1. Pranayama breathing practices has many benefits on the body and mind
  2. Anulom vilom, Bhramari, and Nadi shodhana – these three breathing practices helps to calm the nervous system.

Yoga poses: These below poses will help relax the nerves and reduce stress.

  1. Balasana known as child’s pose.
  2. Viparita Karani or legs up the wall pose.
  3. Shavasana the corpse poses.

What daily routine do you consider having when you suffer from nerve conditions?

  1. Maintain regular sleep-wake cycles.
  2. Avoid overstimulation (excess screen time, loud noise)
  3. Eat warm, easy-to-digest foods.

If you are dealing with chronic or severe symptoms such as numbness, tingling, weakness, or nerve pain that doesn’t improve, consult a neurologist. Image credit: By Lynn Greyling https://www.publicdomainpictures.net/en/view-image.php?image=97082&picture=poppy-seed-pods-seed License: CC0 Public Domain

Author: Sumana Rao | Posted on:
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Nandini milk biodegradable package

Biodegradable Milk Packets By Karnataka’s KMF Nandini Milk

Nandini Milk by Karnataka’s KMF, supplied via BAMUL has rolled out India’s first biodegradable milk packets, moving away from traditional plastic and polythene packaging. This is a major milestone in sustainable dairy packaging in India. If Nandini scales this up, it could prevent thousands of tons of plastic waste annually, possibly inspiring other cooperatives to follow. The model is biodegradable, compostable, and compost-to-agriculture friendly and could become standard in the sector.

What is new with Nandini packaging initiatives?

  • Corn-starch biodegradable sachets are being piloted in Kanakapura- Hunasanahalli and Shivanahalli villages near Bengaluru.
  • Around 200,000 eco-packets (200 ml–1 L) are distributed daily as part of the pilot.
  • The corn-based material closely resembles current polythene packaging in feel but breaks down within approximately 6 months, compared to plastic’s that remain on earth for about 500 years!

Why does it matter?

  • Plastic reduction: Nandini uses 20–25 lakh plastic covers daily—this shift could significantly reduce Bengaluru’s urban plastic waste.
  • Circular farming model: After use, the biodegradable material can be composted into organic fertilizer.
  • National precedent: This is the first large-scale move by an Indian milk federation toward biodegradable dairy packaging

Current stage and next steps:

  • The initiative launched around World Environment Day, on June 5, 2025
  • Early consumer feedback reports no leakage, no compromise in milk quality, and high satisfaction.
  • After the successful pilot, BAMUL plans to expand the eco-packets statewide across all Nandini outlets

Other brands and initiatives in sustainable dairy packaging:

1. Nestlé (paperboard and Tetra Pak)

  • Nestlé India has been innovating with paperboard cartons (Tetra Pak) for domestic use and paper-based canisters for export brands—these reduce plastic content significantly (up to approximately 90% for some formats).
  • India-wide, Tetra Pak remains popular in brands like A+ and Aavaram, offering extended shelf-life with intermediate plastic use.

2. Cooperatives and startups

  • Milkmila: A startup in Patna and Bengaluru, dispensing fresh milk into user-providedcontainers via autorickshaw-mounted IoT-enabled meters—zero plastic use.
  • Milk Mantra: While not biodegradable, it uses D2C channels and shelf-stable packaging to reduce plastic usage and food waste.

3. Packaging manufacturers

  • Greendot Biopak, Bharat Compostables, and others produce corn-starch and plant-polymer films, capable of being tailored into cartons, sachets, or roll films for dairies
  • Gable Top Pak, Arneja Packaging, and Omflex: Offer gabled cartons, multi-layer films, and increasingly biodegradable/composable options—though mostly in R&D or early adoption phases.

4. Academic Research

  • IIT Roorkee researchers are developing edible/kodo millet–based packaging, an innovative leap toward fully consumable or compostable dairy packaging.

Where Nandini Stands? Karnataka’s Nandini is the first large-scale biodegradable milk packet in India, piloted since June 5, 2025, and now being phased out across Karnataka. Corn-starch film that mimics plastic yet decomposes to compost in ~6 months; compostable and even fertilizing. It is slightly costlier (approx. 5% increase), but BAMUL/KMF backing suggests it’s scalable—50,000 outlets in Karnataka are next in line.

What are the next steps?

  • KMF/BAMUL expansion is underway: All outlets in Karnataka are to shift to biodegradable film, likely within months.
  • National replication: Other milk federations (e.g., Milma, Banas Dairy) could adopt similar eco-films, driven by cost, regulation, and local supplier ecosystems.
  • Tech and packaging R&D: Edible packaging (millet-based), reusable container systems, and compostable-roll solutions are gaining traction via startups & labs.

References:

  1. https://timesofindia.indiatimes.com/city/patna/startup-redefining-milk-delivery-with-tech-driven-plastic-free-system
  2. https://www.globalparachem.com/milk-packaging-in-india-different-packaging-materials-used
  3. https://www.goodreturns.in/news/
  4. https://www.greendotbiopak.com/liquid-bags-film
  5. https://www.globalparachem.com/milk-packaging-in-india-different-packaging-materials-used
  6. https://dairybusinessmea.com/2025/06/14/bamul-advances-to-eco-friendly-milk-packaging

Image credit: kmfnandini.coop/en/our-product

Author: Sumana Rao | Posted on: July 16, 2025
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Ida mudra for sixth sense

Increase Your Sixth Sense By Practicing Ida Mudra

Ida Mudra is associated with stimulating intuition and enhancing inner awareness — which many relate to the “sixth sense.” This mudra is believed to activate the Ida Nadi, the lunar (left) energy channel in yogic tradition, which governs mental clarity, intuition, and calmness.

How Ida mudra may support the sixth sense?

  • Activates the Ida Nadi: This channel is connected to the parasympathetic nervous system, fostering inner stillness, ideal for meditation and intuitive insight.
  • Balances the mind: By calming mental chatter, it creates the mental space needed to perceive subtle energies or intuitive messages.
  • Deepens awareness: When practiced regularly, it may sharpen the subconscious mind, which plays a role in what we commonly call the “sixth sense.”

How to practice Ida mudra?

  1. Sit comfortably (cross-legged or on a chair).
  2. Touch the tip of the thumb to the tip of the middle finger on both hands.
  3. Bring both hands in front just below your heart level.
  4. Close your eyes, take deep breaths, and focus on your third eye (between the eyebrows).
  5. Practice for 10–20 minutes daily, especially during meditation.

Tips:

To specifically activate intuition and sixth sense, combine Ida Mudra with:

  • Slow breathing
  • Meditation on the Ajna (third eye) chakra

Image credit: www.werindia.com (All rights reserved)

Author: Sumana Rao | Posted on: July 7, 2025
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Mattress cleaning tips

Tips For Clean Mattress

Mattresses harbor sweat, stain, dust, dirt, bed bugs, mites, hair etc. and while replacing the sheet, we tend to neglect mattresses.

We sleep on sheet thinking nothing is there on mattress or everything is clean.

Like bed sheets and pillows, we should give attention to cleanliness of mattresses.

Here are tips to take care mattresses. How to clean mattresses?

  1. Vacuum mattress: Remove dead skin, dust, hair. Every time when you change sheet vacuum mattress.
  2. Deodorize mattress: Spray baking soda on mattress, leave it for half an hour. Baking soda neutralizes odor. If you like add few drops of essential oil to baking soda before spraying.
  3. Stain: Body fluids like blood, urine, saliva falls on mattress.
  • To get rid of stain – blot the stain, and excess moisture that left behind by stain should be blotted using dry cloth.
  • Fresh body fluid – prepare baking soda, salt and water paste – rub on the area and leave it for few minutes. Use wet cloth and clean.
  • Another solution to clean stain is: Take 2 Tbsp. of Hydrogen peroxide and 1 Tbsp. of dish soap – apply on stained area. Use a tooth brush and clean the stained area. It discolors the stain. Dry the mattress using a fan or wet-dry vacuum
  • To remove stain and odor – use natural enzyme cleaners that are nontoxic.
  • Mix salt and lemon juice and prepare a paste. Apply this on stain and leave it for an hour. Wipe off salt using clean, dry towel.
  1. Turn and flip your matters: Every season rotate the mattress.
  2. No water on mattress: Memory foam holds water that does not go away. If mattress does get blot and use fan to dry. Extract moisture using a -wet dry vacuum. Make sure mattress is dried off completely before using it.
  3. Mattress protector: Buy mattress protector to protect the surface. It takes all the beating and protects mattress
  4. Eliminate bed bugs: If you find bed bugs in your mattress, immediately address it. Check bed frame, pillow and box spring for bed bugs. If you cannot handle bed bugs call professional service and eliminate them.
  5. Air it out: Take advantage of Sun and put mattress out in the Sun for couple of hours. It eliminates bacteria and bad odor.

Keep your mattress clean for better sleep and health!

www.werindia.com: Grandma’s tips

Image credit: https://www.needpix.com/photo/1839841/interior-furniture-bedroom-mattress-decoration-window-blanket (Free for commercial use)

Author: Sumana Rao | Posted on:
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