All posts by Sumana Rao

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Amla, amla juice and benefits

Amla, amla juice and benefits

Amla, Indian gooseberry is rich with vitamin C and has several health benefits.

It is a seasonal fruit and not available in all seasons. Sometimes you might find the frozen fruits in in frozen vegetable section.

There are different ways to store amla for all seasons and can use it whenever you want.

  • Dry amla: Wash and cut amla into small pieces and remove seed. Sun dry these pieces till pieces lose water and green color. It becomes dark. Store in an airtight container and use it according to your need.
  • Amla powder: After drying amla, one can make powder. Powder can be added to curry in smaller amounts.
  • Dry amla with salt: Wash and cut amla into small pieces. Put in a vessel, add salt. Mix well. After a day or two remove amla and sun dry till the color changes by losing water. Store salted amla in airtight container. Use it to prepare amla rasam or yogurt based dishes.
  • Freeze cut amla: Wash and cut amla. Remove water and store in zip lock bags for long term use.
  • Amla pickle: Wash and cut amla. Put it in salt. Mix well and leave it for few days in dark area. In between keep mixing the content and make sure there is no fungal growth. Once you feel amla absorbed enough salt, then add necessary spices – chilli powder, asafetida, little more salt – Take enough oil and season with mustard. Mix well and store in air tight container.
  • Amla juice: Another way to use amla is extracting concentrated amla juice and store it in a bottle.

-To prepare amla concentration  you need, fresh amla – about a kilo and double folded cloth.

Wash amla in clean water. Cut into small pieces and take out the seeds. Transfer amla pieces into a mixing jar or grinder and prepare a paste. Transfer the paste to double cloth and squeeze it tightly and extract the juice in a bowl. Keep pulp in a separate plate. Repeat the procedure of grinding and squeezing with rest of the amla. From one kilo amla you will be able to get 500 grams of juice. Refrigerate juice in a bottle. You should consume this concentrated juice in next 2-3 weeks. For longer term use, one can add sodium lactate preservative (1 tsp). If you don’t like to use preservative then prepare the amount as per your need and use it before fungus gets in the juice.

Use the pulp to make chutney or amla murabba.

How to use concentrated amla juice?

  • Amla juice to drink: Take 2 Tbsp concentrated amla juice and to this add 3 tsp honey, ¼ tsp cardamom powder, 2 tsp sugar, ¼ salt and ½ cup water. Mix well and serve. Best time to consume amla juice is morning hours.
  • You can add concentrated amla while preparing lemon rice. Instead of lemon juice, use amla juice.
  • Drink amla juice with little honey in the morning to boost immune system.
  • Add to henna and apply on hair for hair growth.
  • Mix with oil and massage on scalp for hair growth and to avoid early graying of hair
  • It is a good laxative –It is alkaline in nature once enters the body and flushes out all toxins. Add one tsp of amla juice to half a glass warm water and drink in morning.
  • Mix concentrated amla (one tsp) with little honey and consume to reduce mouth ulcers and it also helps in taste bud enhancement.
  • Regular consumption of amla juice helps in improving physical weakness
  • Vitamin C content makes it a good remedy cold.
  • Add 1 tbsp amla juice to 1 cup water and add little salt and consume it – this helps to reduce the belly fat and reduces cholesterol level.
  • Amla juice with aloe vera juice helps to reduce hair fall issues!
  • Mix little amla juice with olive oil and massage on face. It reduces pigmentation and gives a clear skin.
  • It is good for diabetes – mix amla juce with Indian blackberry (jamun) juice and bitter gourd (karela) juice and consume half a glass everyday (seek your doctor’s advice if needed).
  • Two tsp of amla juce with equal amount of honey consumed everyday helps in reducing cold and cough.
  • Mix 1 tsp amla juice with 1 tsp ginger juice and add little salt and ½ cup water. Drink this to get good appetite.

Amla is beneficial for many such reasons. Because of these reasons, it is one of the preferred medicinal herb in Ayurveda and for home remedies.

www.healthylfie.werindia.com

Author: Sumana Rao | Posted on: November 15, 2019
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Nail polish remover hacks

Fifteen nail polish remover hacks

Nail polish remover contains acetone, that helps to clean many stuffs around the house. Try these hacks that will save you time and money.

  1. Remove marker from wall: Damp paper towel or an old towel with nail polish remover and clean the marker from wall
  2. Clean stains from floor: Add a cup of nail polish remover to half bucket water and clean laminate floor, tiles. Do not use on wooden floor as it will remove polish.
  3. Remove permanent marker from DIY art works: It is hard to remover permanent market stains. Use nail polish remove to the job especially if you messed up DIY art work.
  4. Remove superglue: Removing superglue is tough job. Just soak the are by putting little nail polish remover
  5. Remove paint from windows: While painting the house, some paint can also go on windows. Use nail polish remover to wipe that extra paint.
  6. Remove scuff from shoe: Everybody’s shoe will have scuff mark. Some are tough to remove. Take little remover and clean the scuff mark from shoe surface to get fresh look and you are ready to walk with clean pair of shoe!
  7. Clean keyboard: Dip cotton ear bud (Q-tips) in remover and clean the keyboard scuff marks
  8. Sanitize razors – remove gunk between razor blade: Immerse razor in nail polish remover. It removes all gunk sitting from days. Once gunk comes out, wash razor using warm water.
  9. Sanitize cosmetic tools: Your cosmetic tools will have all sort of dirt and could be messed up. Use remover to clean the tools. It not only removes unwanted stuffs, also sanitizes tools. Afterwards rinse the tools in warm water and dry.
  10. Use it to remove melted plastic from surfaces: It can happen – plastic can melt and sit on vessels. Apply remover and melted plastic will come out from surface.
  11. Remove ink stain from hands: Even good pens can leek and stain can stick to hand. Use remover and get rid of stain
  12. Remove temporary tattoos: Some temporary tattoos are hard to erase. Using a soft cloth apply nail polish remover on the area and wipe it. After removing tattoo clean the are using water.
  13. To remove stickers from glass and plates: Those china plates, glass plates or vessels can have hard to remove stickers. Remove using nail polish remover, just apply it on sticker, leave it for couple of minutes and remove sticker.  Don’t forget to rinse the vessel afterwards.
  14. Revive your favorite nail polish: After a while, nail polish will start solidifying. To revive it, add little nail polish remover, shake it and you will have your favorite nail polish back!
  15. Polish metal jewelry & silverware: Using cotton ball, apply nail polish remover on your metal jewelry and polish it. Jewelry gets back its shiny look. Use it on bangles, ear rings, necklace, ankle ring etc. You can also use it for deep cleaning of silverware.

PS: While using it wear glouse and apply on surface using paper towel, cotton ball or old towels. Acetone can be strong for some. If you have breathing problems avoid using nail polish remover or wear protective mask.

Photo by John-Mark Smith from Pexels
https://www.pexels.com/photo/casual-classic-clean-couple-267326/

Image by Steve Buissinne from Pixabay , Image by Sven Klitsch from Pixabay, Image by ivabalk from Pixabay  (All images are free for commercial use)

Author: Sumana Rao | Posted on: November 14, 2019
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Junk food ban in Indian schools

Dhokla or Samosa -Junk food ban in Indian schools

We all now know that fried foods are not good for body. Eating fried foods not only increases weight, it increases obesity, craving for more fat, hurts heart, can cause acid reflux and brings mind to lethargic state. Food with high levels of fats such as potato chips, noodles, burgers, pasta, pizza – all are unhealthy foods and can harm both adults and school going kids. Recently in India such junk foods sale is prohibited or discouraged from school boundaries. This includes samosa, fried chips, sweetened beverages and other types of foods that supply high fat to our system. Under the new regulations and guidelines) proposed by FSSAI such foods are not allowed near schools.

“JUNCS” from junk food!

Studies reveal that about one in five children in India is either thin or overweight and obese. Indian Academy of Pediatrics Panel coined a new acronym JUNCS from Junk food, high in fat, sugar and salt, ultra-processed food, nutritionally inappropriate food. This could include fatty foods cooked at home, caffeinated, colored, sweetened beverages and carbonated beverages. Piyush Gupta, Professor of pediatrics at University college of Medical sciences, New Delhi recommended that all children including adolescents should restrict consumption of JUNCS food to no more than one serving per week!

The FSSAI of India has proposed that foods that are high in fat should not be sold even the school canteens or within 50 meters of a s school campus. Such products are also barred from advertising in school and up to 50  meters from school boundaries. In its recently releases statement (November 2019) FSSAI proposed regulations and guidelines seeking public opinion and other stakeholders by December 3rd, next month. This will help to sought regulation to make clear with what is healthy and not healthy for children.

This regulation also applies to all food and beverages including mid-day meals which is benefiting many poor and middle-class children across India. Since many kids depends on school meals, they should be provided with healthy meals and it should not be junk food. Sale of such food or feeding kids junk foods and beverages is prohibited inside school in mid-day meal.

Which are the foods on healthy menu then? Idli and dhokla are the answers!

According to the FSSAI proposed guidelines, 70 to 80 per cent of food that kids eat should be a mix of healthy ingredients like cereals, millets, pulses, milk or milk products, eggs, lean meat, fruits and vegetables, fresh soup, porridge or traditional recipes such as idli, khandvi, poha or dokla!

The guidelines discourage availability of foods such as French fries, chips, samosa, bhatura, Gulab jamun, carbonated, non -carbonated sweetened beverages, ready to eat noodles, pizza, burgers and sugar based confectionary items.

Many states in India acting in this regard. Kerala government recently banned sale of junk foods near schools. In fact, in 2016 itself Kerala introduced ‘fat tax’ on fast food restaurants! In many states including Maharashtra, Karnataka, Uttar Pradesh junk food is banned inside school as well as outside school premises. According to cardiologist Dr. Pradeep Nair, Chennai “Rules for food served in schools have been long overdue. We see people in their 30s with hypertension or diabetes, many are likely facing the consequences of the dangerous combination of unhealthy food and sedentary lifestyle”.

At the end of the day rice and lentil is better than any such junk food. Teaching children eating healthy and to be active is responsibility of both parents and teachers.

References: https://www.fssai.gov.in/ , Telgraph.com, Indianexpress.com

Author: Sumana Rao | Posted on: November 12, 2019
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Roasted cauliflower rice recipe

Healthy roasted cranberry cauliflower rice

Cauliflower rice is crunchy and tender and has slight nutty flavor. It is easy to prepare cauliflower rice or also known as cauliflower couscous. Separating florets and processing them using a food processor or a box grater gives small grains of cauliflower that can be used as grains. This is good for diabetic people and a healthy alternative for rice. Roasted cauliflower rice with cranberry and almond is a simple, nutritious dish that fills stomach easily. Seasoning and adding butter gives extra taste to roasted cauliflower grain.

Ingredients:

  1. Cauliflower rice – 4 cups
  2. Olive oil or canola oil – 1.5 Tbsp
  3. Butter – 1 Tbsp
  4. Black pepper – 2 tsp
  5. Roasted almond – ½ cup
  6. Dried cranberries – ½ cup
  7. Salt – as per taste

Preparation:

  1. Preheat oven to 400 F.*
  2. Get ready with cauliflower rice. Separate cauliflower florets and pulse them in a food processor until the florets broken down into small grains. Use this crunchy and tender grains for roasted cauliflower rice recipe.
  3.  In a large bowl toss cauliflower pieces and olive oil. Add salt and black pepper
  4. On baking sheet lined with parchment paper spread cauliflower rice and place inside oven for 25 mins. Light the ingredient turns lightly brown and tender
  5. Remove roasted cauliflower rice from oven, add butter, half sliced roasted almonds and dried cranberries. Let the butter melt.
  6. Add salt and pepper for seasoning. Serve warm roasted cranberry cauliflower rice for lunch or dinner.
  • Instead of oven one can dry roast seasoned cauliflower rice on medium flame on stove.
  • One can also add more vegetables in the recipe like broccoli, carrot with cauliflower rice.
Author: Sumana Rao | Posted on:
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Tips to prevent winter allergy

Tips to prevent winter allergy

Spring and summer means pollen allergy and during winter because of low temperatures and change in plant life pollen will end. However, during winter allergy does not stop as people live indoors during the cold weather. Living and spending more time indoor for several months it results in sickness because of allergens like molds, dust and if you have pets then it could be animal dander.

In countries where winter is harsh forced air ventilators circulate dust, lint, bacteria, pet hair and other microbes. Many use humidifier to avoid dry air and keeping humidifier at certain level support dust mites. Carpet harbors dust, microbes and pet dander.

You will be surprised to see the most seven common sources that causes allergy –

  1. Damp wood: Wood that we bring in for fire place can trigger mold allergy
  2. Smoke : Any smoke that might float in from a fire in the fireplace, candles or stove can trigger your allergies.
  3. Pet dander: With owner, pets also get stuck indoor during cold days which results in pets dander accumulation in the house.
  4. Pine trees: Wreath and Christmas tree can contribute for bugs or mold or both. Pine trees carry terpenes that might trigger allergic reactions
  5. Dry air: With heat on continuously humidity inside house reduces making air dry. It will cause dry, itchiness, dehydrated skin, dry throat, cough etc.
  6. Party snacking: Heave snacking during holidays can compromise immune system. Eating heavy sugar cookies, chips and other fat items results in heaviness and poor digestion reducing immune system activity that enhances allergy reaction.
  7. Blankets: Dust, pet dander, microbes all these will sit in warm blanket.

Common symptoms of indoor allergy:

  • Sneezing
  • Runny or stuffy nose,
  • Coughing
  • Itchy and watery eyes
  • Soreness in throat
  • Dark circles under eyes
  • Itchy Throat
  • Ear congestion
  • Itchy sinuses
  • Itchy ear canals

Other symptoms one can have are:

  • Headache
  • Wheezing
  • Shortness of breath
  • Coughing

How to prevent and minimize winter allergen exposure?

  1.  If you have pets, keep pets out of bedroom to reduce allergen in bedroom.
  2. Regularly clean the carpet and rugs. If you can replace carpet with vinyl or hardwood or imitation floor. Carpet and padding creates an environment for survival of dust mites and mold.
  3. Shampoo and give bath to your pets once a week
  4. Change pillow, bed covers regularly. If possible use hot water.
  5. Once you come back from gym bathe and wash your hair
  6. Clean the house regularly. Use a wet/damp mop for cleaning floors to stop dust stirring up.
  7. Clean bathroom 2-3 times a week, wipe wet surface to stop mold growth.
  8. Check all your windows and doors for insulation. Good insulation helps to cut down mold growth.
  9. If you are allergic for cleaning and removing dust, seek someone’s help for cleaning.
  10. Keep very few stuffed animal toys in your children room
  11. Clean air conditioners (before onset of winter), refrigerators, humidifiers, swamp coolers

 Treatment and medications

  • Talk to your doctor before taking any medications. Doctors may recommend decongestants, antihistamines, Benadryl and nasal sprays
  • There are many home remedies one can try to reduce the symptoms of cold and allergy. See here
  • Drinking hot water, hot drinks, hot soup, eating hot food helps. Keeping body warm, clean and wearing warm clothing is essential during winter.

References:

https://www.buoyhealth.com

www.werindia.com

https://www.flonase.com

http://foxcitiesallergists.com

Image credit: Photo by Andrea Piacquadio from Pexels (Free for commercial use)

Author: Sumana Rao | Posted on: November 6, 2019
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Why to eat figs

Why we should eat figs

Figs are one of the healthy, nutritious fruits available both in fresh and dry forms.  Figs are native to middle east and Mediterranean. Eventually, like many other popular fruits, because of its nutrition and medicinal values fig trees are growing in many parts of the world where the climate supports fig’s growth. 

Figs fruits have a unique structure and taste. The soft and chewy fruit has crunchy tiny seeds inside. The perishable fresh fig fruits taste different than dried figs. After drying fig fruits tastes sweeter and more marketed throughout the world. Did you know that because of its sweet nature figs used to sweetener for dishes before refined sugar came to existence?

Depending on the variety of figs, its color and texture vary. Following fig varieties are common –

  • Black Mission: Black purple skin with pink colored flesh
  • Kadota: Purplish flesh with green skin.
  • Calimyrna: Amber color flesh and greenish yellow skin.
  • Brown Turkey: Red flesh and purple skin type
  • Adriatic: Light pink flesh and light green skin

Why we should include figs in our diet?

  1. Figs are highly recommended because it nourishes and tones the stomach. It acts as a natural laxative as it contains good amount of digestive fiber.
  2. Figs supports gut and aids good digestion.
  3. Figs are good source of calcium and hence is good for bone. For people who have family history of osteoporosis, figs is a good choice of food.
  4. Fresh figs helps to increase potassium and is a good remedy for high blood pressure.
  5. Figs are also good source for trace minerals like manganese.
  6. Apart from fiber, figs also contain Vitamin B, potassium, pantothenic acid.
  7. For those who are on diet program, figs can be a good addition in the diet. Its fiber gives fullness to stomach and helps in controlling hunger and cravings.
  8. Another health benefit of eating dry figs is, in adults it lowers risk of age related macular degeneration or ARMD. Eating three or more servings of figs – including in breakfast, as dry fruit dish, adding in yogurt or eating as snack – will help in adults to maintain their vision.
  9. Fully ripened fig fruits contain more amount of antioxidants.
  10. Apart from fig fruits, fig leaves – young fig leaves are edible. These leaves have antidiabetic properties and helps to balance the insulin.
  11. Fig leaves also helps to reduce triglycerides, the type of fat present in bloodstream.
  12. In traditional medicines, both finely crushed fruit and leaves added with salt for gargling to relieve sore throat. The mucilage content in fig helps to heal the throat.
  13. Fig leaves tea is good remedy for bronchitis.
  14. Fig is a powerful fertility supplement and to get benefit add fig paste to a cup of milk  and drinking helps.
  15. Because of its laxative effect, consuming soaked dried figs helps to reduce pile. It reduces pressure on anus and helps to soothe hemorrhoids.
  16. Another benefit of eating figs is, it reduces risk of memory loss and Alzheimer’s disease.
  17.  Presence of flavonoids, alkanes in fig helps to maintain pH of the skin and body. Eating fig reduces certain skin irritation.

Both fresh and dry figs are good for health. They both contain powerful antioxidants. The nutritional value of dry figs is more or increases by weight because they are dried.  A 100 gram fresh figs provides 35 mg of calcium and 100 gram of dried figs provides 162 mg of calcium. One should consume figs in moderation because they contain good amount of sugar in the form of fructose.

There are different ways to include figs in our diet

  • Add in your breakfast cereal.
  • In a food processor add dry dates and figs, chop and prepare small balls. If you prefer add few cashews, raisins and cardamom powder! You can snack these balls – just like nutrient bar
  • While preparing mixed fruit juice add either fresh fig or dry figs
  • Fig spread is healthier option than sugar. It can be incorporated in  cakes, assorted baked goods, pies and preserves.

Image credit: Photo by Weronika Marcińczyk on Unsplash , Photo by Tina Vanhove on Unsplash & Photo by Bodie Pyndus on Unsplash (Free for commercial uses)

Author: Sumana Rao | Posted on: November 4, 2019
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Gut problem & vitamin D

Gut problem? You may need vitamin D

We know Sunlight is major source of Vitamin D for human body. A brief exposure to UV light rays bumps up Vitamin D levels and for this reason nutritionists suggest exposing body to Sun light every day. A recent study by group of microbiologists gives another solid reason to sit in Sun every day or to take vitamin D supplements during winter.

While brief exposure to UV rays helps to increase Vitamin D absorption, it could also help to add more varied good collection of gut bacteria according to research. A team of researchers from University of British Columbia, Vancouver, Canada studied how the gut microbes/ microbiome responds to Sun UV light.

People who live at higher latitudes with less exposure to UV light are at higher risk of Vitamin D deficient and it could lead to multiple sclerosis and inflammatory bowel disease. An earlier research finding by group of scientists from Department of Nutrition, Mashhad University Iran revealed that, Vitamin D deficiency leads to dysbiosis of gut microbiome and reported to cause severe colitis and Vitamin D supplement is a low cast therapy for such gut conditions.

Question is how Vitamin D is linked to stomach conditions or gut health?

The study conducted by British Columbia University researchers involved 21 female volunteers (aged average 28). Initially volunteers had their vitamin D level tested and stool samples were examined to determine the makeup of microbiomes from the gut.  Volunteers had fair Fitzpatrick skin types 1 to 3 and study was carried out during winter in Canada.  Some of them were taking supplements to keep up their vitamin D and levels and the others were not taking supplement and were having insufficient levels of Vitamin D. All these women volunteers were later exposed to a narrow band of UVB rays, three times a week.

End of the week women were tested for Vitamin D levels and stool samples for microbiomes. In majority Vitamin D levels increased including the ones who were taking supplements. Those who had low or insufficient level of Vitamin D at the beginning had normal levels and their microbiomes were diversified! This explains that the vitamin D production was the main diver of the shift in the microbiome said study author Else Bosman. Use of UVB light is because it produces Vitamin D and using UVB rays makes it clear that vitamin D is important to maintain the healthy gut.

In the present study  Bosman, the researcher said that “healthy people tend to have more diverse microbiomes”. People who are suffering from inflammatory bowel syndrome or disease will have difficulty in absorbing nutrients through digestive systems. In IBD conditions microbial level in the gut is always low.  For proper digestive function they need microbes support. Study shows that spending time in sunlight every day helps to boosts vitamin D levels and gut microbiome. Intervention of UVB exposure makes the study great. Because even though the number of participants small in the present study, the evidence show that vitamin D is important for gut health.

“The results of this study have implications for people who are undergoing UVB phototherapy and identifies a novel skin-gut axis that may contribute to the protective role of UVB light exposure in inflammatory diseases like MS and IBD.” Prof. Bruce Vallance

It would be very interesting to repeat the study with participants that have a lot more variety in ages and with bigger study groups to confirm the results. It would also be great if we can test if the phototherapy is useful for people with intestinal inflammation to promote their gut health says Bosman.

At this point, the research clearly shows the significance of vitamin D in helping to increase the gut microbiome diversity. However, the extent to which variation in microbiomes resulting from fluctuating Vitamin D levels affects gut health is unclear and yet to be studied. More studies needed to include all skin types, both male and female participants are also needed for the study.

Obtaining enough Vitamin D from diet alone is hard. During winter people who live in north have hard time to get sun light exposure. Taking the supplements in winter fulfills the need of daily dose of vitamin. In summer, sitting, walking and outdoor activities in Sun helps to get enough Vitamin D.

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

Author: Sumana Rao | Posted on: October 31, 2019
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