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.
Dolphin plank pose

Practice dolphin plank to achieve fit body

Dolphin plank for strong arms and strong legs -Also known as Makara Adho Mukha Svanasana in sanskrit, Dolphin plank pose is intermediate pose. It is one of the popular poses that yogis’ practice to get strong set of arms. It is a modification of regular plank of Sun salutation and helps in focus on bringing strength together.

Dolphin plank is about strength, energy and effervescence. Practicing dolphin pose few times a week not only gives fit body also a flat tummy. It also stretches hamstrings, calves, feet arch, shoulder muscles. It is good pose for those who look forward to challenging their brain, to release stress and for those who are trying to come out from depression and anxiety.

How to perform dolphin plank pose?

  1. Start with downward dog pose. Inhale and exhale and slowly get into regular plank on hands and knees.
  2. Move to the elbows on the floor by placing elbows directly under your shoulder. The distance between the two elbows should be at your forearm length.
  3. Forearms can extend straight in front of you on the floor with palms flat or you can clasp the fingers. Make sure your chest is open and shoulders are back and down.
  4. Pull abdominal muscles tight to support your body as you get into plank pose. Keep legs together. Your entire body now is participating in the pose.
  5. While focusing front, remember not to sag in the middle or do not let the hip/butt go high. Entire body should be in straight line. Your core should be working at this point. Check your alignment in the mirror.
  6. Hold the pose for five breaths. Release the pose after 5 breaths and repeat 3 times to get the benefits of the pose.
  7. After dolphin plank – you can get back to downward dog pose or child pose to release any tension in the back.

If you are a beginner for yoga, you must also be aware that in all types of plank poses try to relieve any neck tension either by going on knees or you can rest forehead on a block between forearms. The pose can cause shoulder, neck, or spinal injuries and not recommended for those who have high blood pressure, eye or ear infections.

Image credit: www.werindia.com

Author: Sumana Rao | Posted on: March 17, 2020
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Lemon lentil soup recipe

Lemon Lentil Soup

If you are staying home during during this COVID19 outbreak, keep yourself and your family healthy with healthy food preparation. Consuming good amount of protein, cooked vegetables, vitamin C and fresh fruits are good choices for better health. While you are home, prepare lemon lentil soup recipe. It is one of the best liquid food that gives great relief for tongue and throat during viral fever. Traditionally it is known as “kattu” in southern States of India. It is an easy recipe, simple to prepare.

Ingredients:

  1. Toor daal (lentil) – 1 cup
  2. Moong dal – 2 Tbsp
  3. Lemon – one or two
  4. Green chilli – 2
  5. Asafetida – pinch
  6. Cumin – 1.5 tsp
  7. Mustard – 1 tsp
  8. Pepper – Coarse pepper – 1.5 tsp
  9. Zinger (grated) – ½ inch
  10. Turmeric – 1.5 tsp
  11. Curry leaves – few
  12. Chopped cilantro – ¼ cup
  13. Water – 4 cups
  14. Ghee – 2 tsp
  15. Salt – as per taste

How to prepare?

  1. Wash and pressure cook toor daal and moong dal together.
  2. Place a vessel on medium heat and add 2 cups of water. Add turmeric, green chilli and salt. Bring the water to boil.
  3. Now add cooked lentil mix and stir the dal. Continue stirring the dal on medium heat. Add one more cup of water and adjust the salt. Bring the contents to boil. Turn the heat to low.
  4. In a frying pan, prepare seasoning. Place the vessel on medium heat, add ghee,  curry leaves, cumin, mustard, coarse pepper, grated ginger and asafetida too.
  5. Transfer the seasoning to boiling dal and stir it for couple of more minutes.
  6. Add chopped cilantro and turn off the heat. Allow content to settle down.
  7. Before serving add lemon juice and serve hot lentil soup.

*You can boil one or two tomatoes, grind and add the paste to lemon lentil soup.

Author: Sumana Rao | Posted on:
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Talk to kids about coronavirus

How to talk to kids about coronavirus outbreak?

While adults are worried about coronavirus breakout and how to protect family, kids also sense the tension in community, home and school about coronavirus. In many countries, towns and cities school exams are postponed or cancelled. Kids activities are stopped or cancelled, and kids are restricted to one place. Now it is totally parents’ job to keep kids engaged in activities as well as help them to understand the situation.  Before kids start imagining the worst, help children to understand and explain about coronavirus and what precautions they must undertake.

In many households’ parents are facing questions from children. Children will pick up bits and pieces of information and probably misinformation too from friends, internet and social media. Their mind might start imagining the worst that can lead to lot of fear. It is important for parents to step in and be supportive as a reliable person and help kids to come out from fear and confusion about COVID-19.

How can you help kids to come out from Coronavirus fear and help them to understand the breakout situation?

Before explaining to kids, learn about coronavirus and come out from your own feelings of fear and anxiety says experts. Kids always look up to parents and teachers for reassurance and information. If you are calm and reassuring, kids will face their fear as they look up to you. Before explaining about the panic, you must know that kids’ brain can imagine lot of things, but they don’t have the same power and access to information the way you do. But they sense the worry and tension and it could lead to their worst imagination.

  • Keep your explanation age appropriate- choice of words and how much explanation child needs depends on child’s age.
  • Bring up the topic, ask what they know about coronavirus
  • Do not make it a scary topic to discuss but tell them it is important to talk about it as it is an outbreak.
  • While having dinner or spending family time together, encourage them to talk about coronavirus.
  • While they explain, listen and ask them questions. If they don’t know the answer help them with proper information.
  • Encourage them to express their emotions/feelings – ask them how do they feel about disease outbreak
  • Explain in simple terms – talk about flu season and COVID19
  • If your child is too young to understand you may have to think what you can explain. Experts say that kids under age 6 does need much detailed explanation like the global threat, virus name or detailed symptoms. They will not be able to process the details. Talk about simple illness and build story on coronavirus. Tell them why hand washing is important and how germs can get into their tummy.
  • If your kid knows about the virus and would like to understand more then, you can explain in simple words about virus, disease, hygiene and how to be safe. Turn off the TV if there are any disturbing images related to virus outbreak.
  • For young adults, school going kids above age 12, offer information about outbreak and ways to prevent the spread. Do not talk about death numbers instead tell them how to be safe and remind them to take precautions. Limit their social media exposure to scary news that is responsible for anxiety.  Help them to feel secure.
  • Ask child about importance of hand washing, hand sanitizer, hand soap, covering cough and sneezing, staying away from people in public places – if they don’t know the answer explain them why these actions are important.

No kids want to be sick. They know sickness means no play and not meeting friends. Often if you talk about the outbreak, they will sense the importance of keeping good hygiene practice and preventing the disease.

Image credit: Image by Manuel Darío Fuentes Hernández from Pixabay  (Free for commercial use)

Author: Sumana Rao | Posted on: March 11, 2020
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Namaste keeps germs away

Greet with Namaste to keep germs away

There are more pathogens are emerging out in this era.  New pathogens are threatening and causing epidemics.  Recent example is the present Coronavirus outbreak. There are many ways we can avoid exposing ourselves to germs that can cause deadly disease. Many germs can spread through just mere contact of hands. People, especially in Western countries greet each other by shaking hands. Handshake was designed for knights as a way of greeting to show that their right hand was free of weapons, to exhibit trust. In this era, handshaking involves pumping each other hands that would have touched toilet seats, sink tap, food, nose, mouth and other places. At times, an embrace or hug is used for greeting relatives, especially women. These type of physical contacts of individuals can transfer the germs from one person to another.  Not all the time we are in proximity of hand sanitizer or water to wash our hands.

According to a study conducted by University of California, Los Angeles, in hospitals if doctors receive patients by shaking hands, it only spreads the disease more. It is better to wave or bow to patient to avoid such mishap. Hand shaking transfers the vectors responsible for infection and this is one of the main reasons, hand hygiene is must in health care facilities. Waving and bowing are two ways to avoid physical contact with a person. Removal of handshake from medical facilities is an important way to protect health of both patients and health care person.

The best and safe way to greet people is through Namaste! “I bow to you” !!

Namaste that is existing from thousands of years as an act of greeting people. It is traditional way of greeting another person. Namaste is acknowledging presence of a person by pressing hands together, palms touching and finger pointing upwards, thumb towards chest. While bowing person says namaste or namaskar and the person who receives namaste will also express the respect by same gesture to the person who received him or her with namaste.  While doing namaste, there will be no physical contact and individuals will have few feet distance. When we greet people by Namaste we don’t need to stand very close. We can greet the other person by standing 4 foot away however, we cannot shake hands standing four feet away!

How namaste helps body and mind and keeps us healthy?

Namaste is becoming global greeting these days. According to spiritual studies, handshake can transfer raja-tama components from one person to other. This reduces purity levels, also known as Sattvic component of a person. Raja-tama are considered as negative components of an individual. Namaste increases the Sattvic component of both – those who involved in the divine act. We know that when negative energy is around us, our health could deteriorate fast. Avoiding negative contact will keep us healthy.

How to do namaskar or namaste?

The right way to do namaskar is, When we meet someone who is of the same age group or elder or when we get introduced to a stranger, join the fingers and place tips of thumb on the center of the chest which is also designated place for Anahat chakra. This increases the humility, reduces raja and tama (ego and ignorance) and increases sattva. Namaste reflects of intuition that all souls are equal and divine. For those who believe in God, namaste tells that God is everywhere and is existing in every human being that we come across and meet.

Namaste:

  • With all the power of my arms,
  • With all the intelligence of my mind,
  • With all the love of my heart,
  • I honor and respect
  • The soul, spirit, beauty, light, power – within me.
  • Namaste

Read more about namaste and Anjali mudra here: https://healthylife.werindia.com/body-and-mind/namaste-anjali-mudra

Image credit: Photo by Gustavo Fring from Pexels (Free for commercial use)

Author: Sumana Rao | Posted on: March 3, 2020
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Eat right health kit

Health kit Food Safety Magic Box to make you eat right

To improve health, generally we focus on our diet and how much we should eat. To keep ourselves fit and healthy, not just losing weight that we should focus on, we must also focus on what healthy food we eat. It means, we must be aware of- what food is not good for us. This understanding of healthy vs. unhealthy food will help us reach our desired goal.

Indian Government is taking various, different steps to improve and keep its citizen healthy and fit. Recently, The Union Ministry of Health and Family Welfare of India is planning to launch testing kits that helps to eat right! 

Continuing its efforts to keep India healthy, Indian Union Ministry is also planning The Eat Right Movement  under FSSAI. This will have two components Eat Healthy and Eat Safe!! In order to promote its movement MoHFW plans to launch testing kits called “Food Safety Magic Box’. These kits will be placed in primary health centers or PHCs and Ayushman Bharath Health wellness Centers (ABHWC’ s). This is to encourage people towards healthy food.

This movement is coming out by the year 2021. The joint secretary of MoHFW Mr. Vikas Sheel – “The food safety magic box will help patients test the food they generally eat in the magic box and the reports will be given on whether that food is healthy or not. This is to make them aware about what is important and what is not. This will also deter retailers from adulterating food”.

In the Eat Right Movement there will be two components – Eat healthy and Eat safe. In this movement the Community Health Officer (CHO) will give advice or tell people what is healthy and safe to eat. In addition, people will be guided with fitness programs including cycling, Zumba, exercises and many other fitness programs and sports. This is to promote overall health of citizens.

In addition ministry is also planning on launching packages of screening, prevention, control and management of non-communicable diseases and chronic communicable diseases like leprosy, tuberculosis, basic oral health care, mental health ailments (basic) management, care for common ophthalmic and ENT health problem, elderly and palliative health care services, emergency medical services like burns and trauma.  These packages will be added to six existing packages at AB-HWC. Existing packages include pregnancy and childbirth care, neonatal and infant health care services, childhood and adolescent health care services and family planning.

Each primary care centers will have one doctor with MBBS degree who provides the packages to people who are in need. 

To help the efforts of the Government as citizens everyone should take part in such initiative and thoughtful health programs. Eating right, eating healthy food and understanding the meaning of proper diet helps us to improve health. In addition, proper exercises (minimum 5 days a week), being active both physically and mentally, making lifestyle changes that help us to lead healthy life will help us to improve our life in all respect. 

Reference:

https://www.fssai.gov.in/

Author: Sumana Rao | Posted on: March 2, 2020
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Coronavirus travel precautions

COVID-19 Coronavirus outbreak & travel precautions

As the Coronavirus, COVID-19 outbreak is evolving rapidly and the threat is increasing people are afraid to travel in both domestic and international flights. Many companies are cancelling international travel of employees to keep them safe. Many airlines cancelled their International flights to China and few other Asian countries.  If you must travel, then you must understand how coronavirus spreads and how we should keep safe during travel?

As per the health reports, use of both face masks and rubber gloves does not do much on controlling the virus spread. According to health advisors for travel in airlines, the best way to avoid coronavirus is hand washing – frequent hand washing!

What we should know about air travel during this outbreak?

CDC and other health divisions have issued highest level of travel alerts to China, South Korea. These are the two countries that have highest record of coronavirus patients.

CDC is also warning travelers to Italy, Iran and Japan to practice enhanced precautions. These countries are next on the list with highest coronavirus illness.

If you must travel, then read up policies of the countries that you pass through. You must also know your country’s policy about the people who have visited places with coronavirus outbreaks. Visit Government health websites to understand the travel restrictions and advisories. If you visit a country and there is outbreak and in case, you catch coronavirus can you get back home? Will your country quarantine you if you happened to have been in the country where virus is spreading? Use similar precautions to prevent coronavirus that you use for any other type of respiratory disease. If you have travel plan, check with airlines, look at travel advisory level for the country you are intended to travel.

Types of travel notices (CDC):

Level 3: Warning

Warning Level 3 (Red): Avoid all non-essential travel to this destination. The outbreak is of high risk to travelers and no precautions are available to protect against the identified increased risk.

  • Level 2: Alert

Alert Level 2 (Yellow): Practice enhanced precautions for this destination. The Travel Health Notice describes additional precautions added, or defines a specific at-risk population.

  • Level 1: Watch

Watch Level 1 (Green): Practice usual precautions for this destination, as described in the Travel Health Notice and/or on the destination page. This includes being up-to-date on all recommended vaccines and practicing appropriate mosquito avoidance.

Tips for traveling during coronavirus (COVID-19) outbreak:

  1. The air supply in modern airliner is different from movie theater or an office. Air in air travel is combination of recirculated and fresh air. It is like surgical operating theaters. Supplied air 99.7% will be free of viruses and other particles. However, the risk of virus spread happens from other people. In flight, virus can spread through the cough and droplets from the cough and contact with sick person. If you are suspicious of someone who come across sick keep one-meter distance from the sick person.  Inform cabin crew about the person and if you develop coronavirus infection symptoms.
  2. If you are traveling by cruise, remember – cruise puts large number of people at risk as people around the world travel in close contact with each other. This promotes spread of respiratory infection. Stay in cabin if you are sick and inform cabin crew if you develop coronavirus symptoms.
  3. “CDC does not recommend travelers wear face masks to protect themselves from COVID-19”. Mask is essential for sick person.  You may choose to wear a mask, but it is more important that you take these steps.
  4. Avoid any type of contact with sick people. Only people who are sick with coronavirus and have symptoms can transfer the disease to other person through contact. Coronavirus is not air borne (WHO)
  5. Do not touch your eyes, nose, or mouth with unwashed hands.
  6. Wash and clean your hands after going to bathroom, before eating, after sneezing, coughing and blowing your nose.
  7. Clean your hands using soap and water for 20 seconds. Use alcohol-based hand sanitizer that contains 60 to 95% alcohol.
  8. Carry 100 ml alcohol sanitizer bottle with you while traveling. Check with your travel agency regarding the bottle sizes that are allowed onboard for air travel.
  9. If your hands are visibly dirty make sure to use soap and water should be used to clean.
  10. Cough into your elbow. Throw tissues in trash after cleaning nose and mouth.
  11. Passengers who are sick will be separated from rest of the travelers and confined to an area if they are sick during travel.
  12. If you are wearing face mask, do not touch outside surface of the mask (WHO).
  13. Take same precautions if you are staying in hotel. Use similar protection and precaution as if you are staying at home.
  14. Infants and young children should be protected with same precautions and procedures as adults.
  15. Virus can survive 30 minutes on surface. Hand washing is the only solution to get rid of the virus in case we touch any such surface.
  16. After return from your trip, watch for any symptoms (fever, shivering, shortness of breath) related to Coronavirus for 14 days. If you develop any symptoms contact your physician. Wear mask while seeing your doctor.

References:

Image credit: Photo by Anna Shvets from Pexels
(Free commercial use)

Author: Sumana Rao | Posted on: February 28, 2020
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Ways to stop food wastage

Twenty one different ways to stop food wastage and save money

Do you know, it takes many months and years of hard work to grow vegetables and crops? With population increase world wide, there is shortage as well as growing demand for food. Instead of wasting food and money, try and inculcating habit to stop food wastage. Here are twenty one ways to stop food wastage and save money.

  1. Preplan and have a shopping list before going to grocery store
  2. While writing list think about meals you plan to prepare for week
  3. When at store buy only what you need and stick to shopping list
  4. When eating out ask for smaller portions so that you will not leave food behind and overeating
  5. Use serving size measurements while cooking
  6. Keep your fridge temperature at 40F or below. Freezer temperature should be 0F
  7. Refrigerate peeled and cut veggies to keep freshness
  8. Use freezer to store food to avoid going bad until you are ready eat the them
  9. Store food in refrigerator in designated places
  10. If you store left over food in fridge, mark containers and place a sign on refrigerator door for foods that need to be eaten first or soon. Keep those food that likely to spoil soon in front of the shelf
  11. If you prepared extra food for the party, pack extra food in recycle containers for guests to take home
  12. Whether in restaurants or party occasions, avoid filling your plate with extra food that you don’t need. Practice habit of giving away left over foods to orphanages or homeless shelters
  13. Read food label and understand expiry date. Learn about best-if used by, use- by and sell- by codes.
  14. If your family is small you may want to buy small containers of milk or yogurt enough for a week. Sometimes milk can go bad soon and get wasted.
  15. Buy produce of the season. This reduces your bill and food wastage.
  16. If you are left with many veggies, pickle them. Transfer veggies to saltwater and store. When you need, you can remove veggies and use for cooking.
  17. Certain fruits can be dried and stored – if you have lot of apples, banana, plum – slice and sun dry them, store in airtight containers. Dry fruits are good and healthy snacks.
  18. Heavy calorie foods can fill your stomach fast and makes other foods go waste. Soda, bakery items, chips and fried foods are high calorie foods. Avoid high calorie foods. Instead go for healthier foods that save money and help you to lose weight.
  19. Holiday and festival seasons – plan on preparing foods that you are familiar. Do not feel pressurized to cook something you don’t know and let food does not go waste. 
  20. Potlucks are better way to reduce food wastage. Guests will carry back left over foods or will share with everyone who attends party.
  21. Plan on having a “eat leftovers” day each week that reduces your cooking work and uses up all left-over food!

Image credit: Photo by Joshua Hoehne on Unsplash

Author: Sumana Rao | Posted on: February 27, 2020
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