All posts by Sumana Rao

Don't worry about the people in your past; There's a reason they didn't make it to your future.
Community Supported Agriculture

Community Supported Agriculture is Surging During Pandemic

Community-supported Agriculture is raising amid pandemic. People are more concerned about the food and health in this pandemic time. The fear of suffering from the Covid-19 has made everyone make changes in the way they look at their lifestyle including food.

People are realizing that it is important to focus on healthy food intake to boost immune system and to prevent disease rather than depending on medicines and hospitals. Because we all are watching how our medical systems are overburdened and struggling to keep up with the growing number of pandemic cases. Everyone wants to return to pre-pandemic normal life sooner.

This pandemic has taught us a lot of unforgettable life lessons. For years and decades farmers and health specialists are telling people to look at food as medicine. Pandemic has been able to teach us within few months what it means. People are choosing healthy foods to keep away from doctors and hospitals.

Generally, the food and produces that reach stores travel hundreds of kilometers. In this pandemic time, we don’t know how safe our food is delivered. For this reason, community-supported agriculture is one of the best solutions and for this reason alone CSA is in raise. People are pledging to support farm operations in their local community. When the growers and consumers provide mutual support and sharing the benefits (and risk) of food production, everyone may end up in good health physically and mentally.

The benefits of being part of CSA are:

  • Food tastes better as it is fresh
  • More nutrition from freshly picked produce
  • Organic foods without harmful chemicals
  • Improving diet for better health
  • Saves money on organic food and saves time. There will be great deals for bulk produce.
  • Seasonal foods available fresh
  • You will know where the food comes from.
  • You will get to meet and connect to the community
  • You can discuss and give suggestions to farmers and get to know about food from farmers
  • Get an invitation to pick your fruits and produce
  • You will enjoy home-cooked food!

If you are not a part of CSA or your area does not have CSA, then try to be part of CSA. Discuss with your friends and families to start CSA with community and farmers’ support and help.

  • A traditional community-supported agriculture model is where:
  • Members share the benefits and risk of food production with the local farmer
  • Community members buy a share of the farm’s production in the growing season
  • Farmers will regularly distribute the production
  • The farmer will gain financial security, receives advance working capital, better crop price.

This arrangement helps farmers to buy the seeds and grow foods that the community needs. Fresh food will be available locally all year along. Sooner or later Covid-19 will be a memory. But we must keep focusing to protect our health. CSA is one of the best programs to get involved for the benefit of our health.

For more on CSA please visit:

Author: Sumana Rao | Posted on: December 11, 2020
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Shyness

Overcoming shyness

Some people easily talk to people and they hang out well in parties. For some the thought of attending parties or gatherings is a nightmare. Because they cannot come out of their shy zone easily. People who are naturally shy by nature may overcome this struggle overtime with some help. For others it could be due to the negative experiences like bullying, negative self image, lack of exposure to social life etc., could be the reasons. How to overcome shyness and anxiety?

We all face social anxiety, shyness and lack of confidence in our lives.  Shyness also represents personal discomfort. It is important to learn and accept ourselves for who we are to come out from that ‘zone’. Once we learn to accept ourselves for our negative and positive attributes – we can bring that into our interactions with other people. This will also help us to overcome the shy nature and develops confidence.

To project ourselves better outwardly, we should first correct ourselves inwardly. Here are list of things one can try to correct and bring out the best.

Identify the problem:

  • Think and identify those situations that make you shy
  • Write those situations
  • Think what happens to you when you face those situations.

 Stop telling yourself you are shy:

  • Stop affirming your shyness. Stop telling yourself that you are shy for reasons that are not under your control.
  • Omit the world “shy” from your vocabulary.
  • Train yourself with some positive words and encourage yourself to have positive attitude.

With surroundings:

  • Go in a surrounding where you feel comfortable and slowly go to places where you feel that it feels familiar.
  • Always maintain healthy relationship with people and understand how people behave
  • Try not to talk or be part of discussions if you feel it is uncomfortable for you.

Stop visualizing:

  • When you are planning on a meeting or a discussion, stop imagining or visualizing about the meeting. Imagining about something which you don’t know will make you more shy when you enter the discussion.
  • Experience the life as it is coming in our way at this moment and try understanding people in real time.

Coach yourself:

  • Read inspirational quotes and stories to encourage yourself.
  • Encourage yourself by remembering the hidden talents that you might have.
  • If at all you want to visualize, visualize about your confidence and situations that you can be ready to face alone.

When you are with people:

  • Approach people with a positive body language
  • Do not worry about what other person may think about you.
  • Look directly into the eyes of a person while talking and express yourself clearly.
  • Do not worry about your look – think you are beautiful and world is ready for you.
  • In case you start feeling shy then distract your shyness by participating in small conversation.
  • Try remembering names of people when you are conversing with them. This will encourage the other person to talk to you more pleasantly.

Work on it:

  • Try different ways – talk to a well behaved stranger, slowly come out from your shell to ask question and increase number of questions, talk to yourself in the mirror to learn and slowly work your way up to more and more uncomfortable situation.

 Friends & partners:

  • Having a companion to attend parties and programs will help you to overcome your shy nature.
  • Go with your friends who encourage you to come out from your shell.
  • If you are invited for a party, ask if you can bring a friend.
  • Go with a colleague who is also a good friend of you for a training or request them to accompany you.

Just be you:

  • Wherever you go don’t try to be someone else. Trying to get into someone else skin can lead to disaster. It is always okay to take your time to overcome your shy nature. Appreciate yourself and your quirk nature.

Dress up:

  • Dressing smartly helps you to build confidence. It will help put you at ease. Take few minutes to look at yourself in the mirror and dress according to the occasion.

Mingle with people:

  • Talk to people at work, at school, college, events etc. Do not go with same people all the time. If you start clinging to someone you may not able to overcome your shyness.
  • Try conversing with new people, if not, try saying hello, smile and introduce yourself.
  • Accept your shyness and do not resist. The fear of being shy has to go away.
  • Watch your body language – do not try to go back inside your shell, feel free to initiate a conversation and smile. Shake hands. Give hugs. Stay in close proximity to others.

It is natural for people to be shy to face world. The more we hide, the more we are away from success. Shy nature is good, but it should not stop us from achieving our goals. Overcome shyness by trying to do new things every now and then.  It builds confidence and reduces anxiety. Mingle with people, take part in discussion and express your views boldly. These steps will take you to a great success and will fulfill your dreams!

Image credit: Image by Alberto Adán from Pixabay

Author: Sumana Rao | Posted on: December 10, 2020
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Cranberry spicy pickle recipe

Delicious Lip Smacking Two Spicy pickle recipes

Two delicious and spicy pickle recipes for a cozy winter presented here. Lip smacking cranberry-green chili pickle and green grape pickle can be prepared with simple ingredients and does not take much time to prepare.

Cranberry is considered as superfood and has many health benefits. It is rich in vitamin C, potassium, magnesium, phosphorus, Vitamin A, K and range of Vitamin B. Cranberry is recommended for UTI, it is good for heart health, blocks free radicals, good for hypertension and boosts immune system. Because of it tastes sour, cranberry is used after processing.

During winter many fruits taste sour. Green grape is no exception. One way to consume green grape during winter is, prepare grape pickle. Green grape also contains Vitamin C and K, rich in antioxidants, good for heart, protects eye health, improves mood and slows aging process and it also helps to reduce cholesterol.

Cranberry – Green chili pickle

Ingredients:

  1. Cranberry – 2 cups
  2. Green chili- 3
  3. Red chili powder – 2 to 3 tsp
  4. Salt – as per taste

For seasoning:

  • Mustard – 2 tsp
  • Asafetida – Pinch
  • Turmeric – 1 tsp
  • Cooking oil – 2 tsp
  • Fenugreek seeds – ½ tsp
  • Curry leaves – few (optional)

Preparation:

  1. Wash and transfer cranberries on paper towel or a clean cloth to dry
  2. Crush cranberries and transfer to a pickle container.
  3. Slit green chilis long, add to cranberries.  Add salt, mix and set it aside about 6-8 hours.
  4. After 6 hours, add red chili powder and if needed add little more salt.  Mix well and keep aside overnight.
  5. Prepare seasoning using cooking oil, mustard, fenugreek seeds, asafetida, turmeric and curry leaves. Allow seasoning to cool. After cooling, add seasoning to cranberry-chili and mix well.
  6. Have cranberry pickle with rice, bread, chapathi or with varieties of rice dishes.


Green grape pickle

Ingredients:

  1. Fresh green grapes – 3 cups
  2. Red chili powder – 2 to 3 tsp
  3. Turmeric – ½ tsp
  4. Salt

For seasoning:

  • Mustard – 1.5 tsp
  • Asafetida – Pinch
  • Cooking oil – 2 tsp

Preparation:

  1. Wash and transfer green grapes on paper towel or clean cloth for drying water on grape skin
  2. Longitudinally slit grapes to halves
  3. Transfer cut grapes to a container. Add chili powder, turmeric and salt. Mix well.
  4. Prepare seasoning using cooking oil, mustard, asafetida. Cool and add seasoning to grape and chili mix. Mix well.
  5. You can consume grape pickle fresh or leave it overnight and consume next day.

Image credit: Cranberry pickle: Copyright www.Werindia.com

Grape pickle: https://in.pinterest.com/pin/386887424241991113/

Author: Sumana Rao | Posted on:
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Probiotics for weight loss

How Probiotics Help to Lose Weight

To reduce weight and keep body mass index under control, people are looking at a probiotics diet. Probiotics are live microorganisms that are present in certain types of food. Microbes bacteria and yeasts that are live and good for our digestive systems are present in foods like yogurt. These foods are helpful when we have issues with the digestive system.

Recent studies finding links between weight loss and probiotics. A few years ago Scientists discovered that gut-friendly bacteria were different in obese people when compared to those whose weight is normal or average. Later studies show that certain types of bacteria that are present in probiotics can help maintain gut health and promote weight loss.

Probiotics are present in fermented foods and many supplements sold as probiotics. These probiotics are good for heart health, digestive system, and support the immune system. The three types of probiotics that are helpful are:

Lactobacillus gasseri: One of the most common types of probiotics. It is present in yogurt (curd) and many fermented foods. It helps to control diarrhea and those who are lactose intolerant.

Bifidobacterium: This bacterium is present in some of dairy products. It helps ease irritable bowel syndrome and gut health. It is present in yogurt, kefir, buttermilk, tempeh, sourdough bread, etc.

Saccharomyces boulardii: It is a yeast. It helps to control diarrhea, protects the immune system and digestive system. Sauerkraut, kombucha, kimchi, kefir, and miso are sources of S. boulardii.

When we eat healthy foods, consume balanced carbohydrates, fats, and protein it supports good gut bacteria. These bacteria maintain healthy digestive system. For those who are struggling to lose weight consuming probiotics will help to promote gut bacteria and weight loss- the study says.

How probiotics influence weight loss?

Probiotics affect body weight and to help belly fat. Probiotics produce acetate, butyrate, and propionate that are short-chain fatty acids. These fatty acids influence our appetite and calorie burn. Probiotics make our body use fewer calories from the food that we digest, and the rest of the fat goes via excreta. Lactobacillus bacteria are known to function in this way in our body.

Probiotics control obesity by helping in releasing hormones glucagon-like peptide-1 and peptide YY that are appetite-reducing hormones. An increase in the level of these two burns fat.

Angiopoietin-like 4 is a protein that is essential for us to fight fat storage. Probiotics might increase the level of these proteins and reduce fat storage in the body. Probiotics are known to reduce inflammation in gut lining. Inflammation in gut lining is linked to obesity disorder.

Eating curd or yogurt every day will help to reduce the belly fat. Of course, one needs to be active and exercise while on a probiotics diet. Studies show that people who were consuming probiotics over 90 days lost weight gradually. In some adults who were suffering from obesity disorder, consuming Lactobacillus sakei probiotic helped to reduce body fat mass and waist circumference.

Probiotics kick in when there is a loss of good gut bacteria and help to balance good and bad bacteria to keep the body working as it should be. Probiotics are given when someone suffers from Inflammatory bowel disease, irritable bowel syndrome, diarrhea caused by infectious microbes as well as by antibiotics. Apart from these conditions, consuming probiotics helps to improve the immune system, prevents allergies and colds and oral health.


Gut dysbiosis refers to a microbial imbalance in the gut. Dysbiosis gut leads to the development of obesity and gut flora variation. A high fat, high-calorie diet, sugar substance, lack of sleep, and an inactive lifestyle are a pattern of obesity. Researchers also believe that low bacterial diversity can influence obesity. Body inflammation, type-2-diabetes, and metabolic syndrome are linked to low gut flora.  Consuming foods that are probiotics or taking probiotic supplements can bring a balance and good change in gut health resulting in weight loss in obese people.

To maintain weight and good gut health following probiotics foods can help.

  1. Curd or yogurt
  2. Buttermilk prepared at home
  3. Sauerkraut – fermented cabbage
  4. Sourdough organic bread
  5. Kimchi – prepared using cabbage and other vegetables
  6. Tempeh- a meat substitute prepared using soybean
  7. Cheese and butter
  8. Miso – Japanese seasoning made of barley/rice or fermented soybean
  9. Gundruk – fermented greens
  10. Sinki- fermented radish
  11. Dhokla- fermented lentil
  12. Dosa, idli batter- fermented rice and lentil

References:

Author: Sumana Rao | Posted on: December 8, 2020
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Intermittent fasting types

Types of intermittent fasting

It is not easy for everyone to lose weight. Weight loss process depends on various factors. While one try to lose weight by exercising and different types of diets, intermittent fasting is an option to lose weight. Fasting is not easy, it needs determination. To reach proper weight there are many  intermittent fasting types one can chose from. First one has to figure out what is the best fasting to follow depending on type of diet, work, lifestyle, time etc.

Types of intermittent fasting :Intermittent fasting (IF) is an ideal tool for those who want to lose weight and gain back good health. Intermittent fasting is not eating on certain scheduled hours or days or it is an eating pattern where one completes a fasting cycle between periods of eating and not eating. It is in practice by many religions from centuries and adopted by fitness and nutrition professionals!

The obesity rate is increasing in the world resulting in increase in percentage of population with various conditions. Few years back diabetes – Type 2, Cancer, chronic pain, muscle inflammation types of conditions used to be uncommon conditions. In recent years, obesity, weight gain, choice of foods and unhealthy life style choices resulted in making these health conditions widely distributed and common.

To reduce weight people try several types of diets. Intermittent fasting- IF – has gained popularity in recent years because millions of people experienced not only good weight loss also detoxification of the body . In Yoga and Ayurveda, Intermittent fasting is adopted to detoxify the body. In many religions intermittent fasting is compulsory during certain time of the year or during festivals or ceremonies. If we adopt intermittent fasting, we will detoxify the body while losing weight. It helps to clean the gut, lowers body inflammation, bloating, pain etc.

Which is the ideal intermittent fasting one can try? Answer is, it depends on the body type, determination, will power and the goal. Next few slides will explain distinct types of intermittent fasting that one can try.

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

Intermittent fasting: Fast for 16 hours 

16 hours fasting

Intermittent fasting: Fasting for 2 days per week

2 days fasting per week

Eat stop Eat: 24 Hour Intermittent fasting

Stop-eat-stop-24 hours fasting

Intermittent fasting: Alternate Day Fasting

Alternate days fasting - Prolonged fasting

Intermittent fasting: Warrior diet

warrior diet - Prolonged fasting

Intermittent fasting: Meals skipping

Skipping meals - Prolonged fasting

Intermittent fasting: Prolonged fasting

Prolonged fasting

References:

Author: Sumana Rao | Posted on: December 7, 2020
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Fast 16 hours - Prolonged fasting

Fast for 16 hours every day

Fast for 16 hours every day :In this method of fasting one will be fasting 15 hours and within 8 hours window two to three meals should be consumed. To put simply after dinner, one should not eat anything and skip breakfast too. Your first meal is after 11:30 am! During fasting if one prefers can drink water, coffee or non-calorie liquids to reduce hunger.

Eating healthy food and snacks in the 8 hours window is helpful to reduce weight. Eating low car diet afternoon and dinner time with sumptuous amount of protein brings down the weight.

This is a type of traditional eating schedules adopted by many Indian families. While they skip breakfast, during dinner time breakfast items will be served that include high protein items.

This fasting method is not for those who get hungry in the morning and would like to consume important meal of the day “breakfast”.

This fasting method was popularized by Martin Berkhan, fitness expert.

Image credit: https://pixnio.com/flora-plants/fruits/blackberries-pictures/sweet-berry-food-raspberry-delicious-blackberry-fruit-bowl-outdoor (Free for commercial use)

Author: Sumana Rao | Posted on:
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2 days fasting per week - Prolonged fasting

Fasting 2 days per week

Fasting 2 days per week :This is also known as 5:2 diet. Fasting two days a week with restricted calorie intake is the idea here. On two fasting days women are recommended to eat 500 calories and men 600 calories (500-600 calories).

On normal five days one can eat normal number of calories and still being two days calorie intake is restricted between 500-600. It means, on two fasting days say Tuesday and Friday person will consume two small meals 250 calories for women and 300 for men.

This type of fasting is also called fast diet and was popularized by Dr. Michael Mosley, a British journalist. Fasting two days need not to be back to back and can be any days in a week.

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

Author: Sumana Rao | Posted on:
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Stop-eat-stop-24 hours fasting

Eat stop eat

24 Hour fasting or Eat stop eat :This is another traditional intermittent fasting observed by many religions.

Fasting in this method starts at breakfast time and ends next morning with breakfast. It is a 24-hour cycle fast. During fasting one can consume tea, coffee, no-calorie drinks, fresh juice, herbal tea etc. No solid food should be taken during fasting hours.

One can also fast lunch to lunch time (24 hours) or dinner to dinner time (24 hours cycle).

This fasting is not recommended for those who cannot withstand hunger as it is a longer fasting time and people find it difficult.  People who follow 24 hour fasting type during religious days will do it with will power and determination. Both will power and determination are needed if you are thinking of going 24 hours fasting schedule once a week.  Also known as Eat Stop Eat fasting, Brad Pilon introduced this.

Image credit: https://pixnio.com/media/salad-bar-salad-cafeteria-dining-area-buffet (Free for commercial use)

Author: Sumana Rao | Posted on:
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