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.
Sugar apple benefits

Why we should consume Sugar apple

Annona squamosa or sugar apple (sweet sop) is a very sweet to taste. It is bit pricey and available in only certain time of the year. When available consume this fruit because of its tremendous health benefits. Fruit has a outer skin in the form rind, which is thick and has knobby segments. These segments separate when the fruit is ripe. Inner flesh is white or slightly creamy white in color. It tastes like custard. Inside the fruit there will be many seeds (up to 40-50) based on size of the fruit. Fruit is therapeutic, nutritive as well as highly medicinal.

  1. Excellent source of Vitamin B, folate and good for lactating mothers and pregnant women
  2. It is also good source of iron and copper minerals that are essential for menstruating women to replenish lost minerals through blood flow.
  3. Contains Vitamin A, C and antioxidants that are needed for skin growth and skin health. Eating sugar apple helps to rejuvenate skin. It promotes production of collagen and reduces melanin pigmentation.
  4. Good for lungs as it contains Vitamin C – helps to fight against allergy and cold.
  5. Riboflavin and vitamin C – both are good for eyesight and is present in sugar apple
  6. Good amount of dietary fiber present in fruit and the natural sugar present in the fruit makes it safe to consume for people with heart conditions. It helps in easy digestion and acts as a good laxative.
  7. Presence of good amount of niacin helps to control cholesterol levels.
  8. It also contains good amount of iron and good for growing children.
  9. It supports immune system and helps to boost energy, reduces fatigue, tiredness and weakness.
  10. It contains good amount of potassium and helps in reducing blood pressure level.
  11. Magnesium and calcium content – both are present in high amount and consuming the sugar apple promotes healthy bones in children and young adults.
  12. Seed powder mixed with sesame or coconut oil can be used to control hair lice!
  13. Seed oil mixed with coconut oil is a good remedy for hair fall and helps in hair growth.
  14. Sugar apple has culinary application – used as ingredient of fruit salad, juice, ice cream, sweet desserts, custard apple powder.
  15. Leaves and leaf extracts, have medicinal uses such as cure for digestive problems and rheumatic pain. Smelling leaves reduces nausea, dizziness and fatigue.
  16. In traditional Indian medicine ripe fruits are crushed and mixed with salt and the concoction is applied on tumors.

When sugar apple is available? The Sugar Apple is available mid-summer into fall.

 

 

 

 

 

 

Author: Sumana Rao | Posted on: January 21, 2019
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Parents job stress

Parents job stress impact on children

Even though many working parents try to leave their job tension at office and come home, still their behavior might express stress. Children will notice change in tone and behavior of parents and they understand something is not right.  Whether parents realize of not, parents job stress affects children.

There is no doubt that jobs have become more demanding and hectic. Working parents find it difficult to cope up with stress and carry their heavy head back to home every single day. When one or both parents carry the work home they also carry that bit of tension back to home.  When kids approach parents they will not have time to talk or spend any time with children. After coming home while preparing dinner or giving some attention to kids’ homework, still parents continue thinking about what has happened at work and what boss or coworker said. These lingering thought keeps parents silent and deaf for kids talk.

Why and what affect parents job stress has on children?

Most parents do not know how to manage job stress and home. Even they try, they might not be successful. If parents think that children want more parent time, it is not correct. Studies show that children want their parents to be less stressed from job. Kids eavesdrop on what parents talk and listen to understand what conversation parents might be having over phone or with others. Parents stress of any type for that matter, can has negative effect on kids mental and physical health. When one or both parents does not receive kids with a smile child understands that it is a difficult day at work. Kids can sense the frustration. Such expression of adults can only harm child’s health.

A study conducted by Pennsylvania state University reveals that parental work stress does not appear to exert direct effect on children’s psychological functioning. Parents work experiences indirectly influence children’s behavior through their sequential effect on parents” Studies also show that parental work stress has implications on quality of family interaction and child’s adolescents’ adjustments. When parents have too many stressors, they tend to lose their self-control and it is linked to better health outcomes of children.

Such stressors can negatively affect individuals and will spill over into other aspects of life. Such spill over which parents may experience is carrying the attitude and moods from job to home environment. This spillover of stressors can cause conflict at home and will influence child’s life. A study conducted on children behavior showed that when mother’s stress spilled onto family life,  boys showed conduct problems and girls showed increased immaturity. When father is happy and satisfied with job, it had positive impact on sons’ behavior.

There are many reasons parents find it difficult to deal with job stress at home. Not all parents can balance home and work life well.  The change in family structure, nuclear families and no support at home has impact on stress management. Career focused, pressure to earn more money and to keep a certain lifestyle parents struggle hard.  In a larger family where the uncles, aunts, grandparents all live together children will have an outlet and so also parents.  When other adults understand what is going on they might help to give take child’s attention away from stress.

How to de-stress and give attention to kids?

  • Note down all your day to day obligations and lack of spending time with family. You will realize what happens when families do not spend time together. See whether you can reduce your one or two obligations.
  • After job hours take time to exercise. It will help to alleviate stress symptoms. Meditate, do yoga – being mindfulness helps.
  • Get into a hobby that needs family involvement.
  • Write down what causes stress and how you respond to those everyday stress. While you write and read you might understand how your behavior with your children is.
  • After coming home try to unwind and no matter what spend a little time listening to child.
  • Daily dedicate sometime for family and kids. If you cannot come up with valid reason, help child understand in simple words life at job. Do not show your frustration on child. Kids feel motivated to reach a higher level when the parents are supportive with communication.
  • Talking to a coworker, boss or human resources at work could help too.
  • Social support helps you to connect with people who can help you. Open with others and discuss about your job stress. Friends and families will understand and step into help you. Do not hesitate to seek advice. You do not need to be a superhero to child. When you stop pretending and seek help, children will also start being there for each other.
  • Have a social life with friends. While talking to friends you might get ideas how to manage your stress. When children see adults blabbing, it makes them happy.

Parents need to realize that no one is a perfect parent. However, it is important to deal with stress and understand how to handle emotions, attitude, and behavior with children.  Stress is part of life and everyone experience stress at various levels. Carry stress but learn how to cope up with stress, how to manage stress and focus on what is essential in your life. Best stress relief is talking to children and bringing a smile on child’s face that brightens your day.

References:

https://www.jstor.org/

http://etd.fcla.edu/

https://raisingchildren.net.au

Image credit: Photo by Chinh Le Duc on Unsplash

Photo by Chinh Le Duc on Unsplash (Free for commercial use)

Author: Sumana Rao | Posted on: January 18, 2019
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Maqui berry superfruit

Wealth of wellness Super fruit Maqui berry

Maqui berry from Chile is gaining popularity for all good reasons. It is marketed as “super fruit” for its many potential health benefits.  It is considered as wealth of wellness because of its many health benefits including protection against free radical damage.

Maqui berry known as Aristotelia chilensis in Botanical world and commonly known as Chilean Wine berry. It is high in antioxidant contents and is harvested by native Mapuche Indians of Chile region. Maqui’s stems, leaves and purple berries are used medicinal purposes from thousands of years. For many years it was consumed locally for its fresh fruits and juice. Historically the value of Maqui berry contributed to the ability of Mapuche in fighting the Incas and Spaniards! It has been regarded as a symbol of health by the Mapuche due to its strong healing power. Now in market freeze dried fruits and powder are available. It is added to dietary supplements.

Reasons for Maqui is considered as super fruit is, the bright purple fruit has anthocyanins, ellagic acid and flavonoids in its berries that have both antioxidant and anti-inflammatory properties. Antioxidant content is high in these berries. It is a remedy for many health conditions including chronic arthritis and cholesterol. Its anti-inflammatory quality helps in reducing inflammation that is a main symptom of many diseases including heart disease and diabetes!

Maqui has tart flavor with hints of blueberry, watermelon, acai and black berry. It is a popular ingredients in desserts, ice cream, yogurts and cereals.

Benefits of Maquai berry

Delphinidins is an important antioxidant present in maqui berry helps in defending body system against several conditions.

  1. Maqui berry extract helps in reducing dry eyes and increases tear fluid volume. Extract of these berries helps in reducing and curing age related macular degeneration is another disorder
  2. It is recommended for diabetic condition. Studies suggest that delphinidin rich maqui berry extract reduces blood glucose level.
  3. Berry extract is good for arthritis and body pain.
  4. Drinking maqui juice slows down aging process by improving skin health. Berry extract is used in many natural skincare products.
  5. It also stimulates immune system
  6. Berry extract also helps in weight loss.
  7. Consuming berries boost metabolism and increases body stamina. It aids in digestion.
  8. Antioxidant property of this plants assists in preventing cholesterol accumulation in blood.
  9. Berries also known to have antibacterial properties and reduces bacterial infections. When applied topically it reduces skin infection and improves skin health.
  10. Maqui also contains iron, calcium and vitamin C. Adding berry powder to smoothie is recommended by nutritionists to get all good health benefits.
  11. Traditional medicine uses Maqui in healing wounds, relieve sore throats and as analgesic.
  12. Consuming fruits and its extract support hair growth too!

Maqui berry is available in markets as fresh fruits, frozen fruits, concentrated juice, supplements, in powder form.

Image credit: https://www.flickr.com/photos/sembrandogirasoles/5753119430 Maqui (CC by 2.0)

Author: Sumana Rao | Posted on: January 16, 2019
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Northern railways food guidelines

Northern Railways Food vendors get food guidelines

Indian Northern Railways recently issued guidelines on food items that should be followed by all vendors.

To overcome passenger woes related to poor quality of food in Railways Indian Railways has taken action.  To keep the good standard in terms of both quality and fair price for daily food items that are sold at food stalls and trolleys inside railway station premises Indian Norther Railways have recently released a set of instructions that must be followed by all vendors. This is for the betterment of passengers.

Both in social media and new papers there were many complaints and articles published in regard to poor quality of food available in Indian Railways. In addition, there are also videos and images showing the quality of food as well as bottle water. According to Railway sources a rise in complaints related to poor quality food being served to passengers, railways have released new guidelines to all food vendors who work for livelihood inside the station premises and local officials are informed to conduct proper checks for verifying whether the orders have been implemented or not.

All the local departments recently received official notification regarding this amendment. According to authorities local railway officials must inform the food stall vendors – both stalls and trolley vendors to place a complain book inside their premises. A notice board must be displayed with menu and price for all items along with a complaint number of the board, police control room and commercial department officials numbers.

Director of Ludhiana Railway Station Mr. Abhinav Singla recently said “The railway board has issues a set of strict guidelines to vendors and catering service providers, so that overcharging and other issues related to bad quality of food items being sold by them will come down to some extent. Local railways will ensure the proper implementation of the guidelines, and if someone is found not applying the norms properly, then proper action will be taken against the person as per the norms”.

With this railways also instructed caterers that all food items sold by them must have FSSAI – Food Safety and Standard Authority of India’s code. This will help passengers to get their services without any doubts and hesitation.

In past four years Indian Railways has shown tremendous improvement and generally the minister’s office is very responsive. Passengers can contact toll free number of the Indian Railways 1-800-111-321 for registering their complain against food vendors for overcharging on food items in the station premises. Passengers can also complain on 138 or 182 of the RPF (Railway Protection Force) regarding expired food items. Passengers can bring any incidents on Twitter handle of the Indian Railways for quick attention and action.

https://www.fssai.gov.in/home/media.html

Author: Sumana Rao | Posted on: January 14, 2019
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Sugarcane juice pongal

Sugarcane juice pongal

Celebrating Sankranthi, Pongal? Try sugarcane juice Pongal. Instead of jaggery or sugar, use sugarcane juice. Sugarcane juice has several health benefits just like jaggery. It is fibrous, rich in iron, calcium, potassium, magnesium, and manganese. In addition, it has amino acids, thiamin and riboflavin. It is rich in dietary fiber. It is diuretic, controls bad breath, helps in strengthen liver and reduces fatigue.

Try sugarcane juice sweet Pongal recipe.

Ingredients:

  1. Rice – 1 cup
  2. Moong daal – ¼ cup
  3. Cardamom – 3
  4. Raisins – few
  5. Cashew – few
  6. Clove – 3
  7. Ghee – 3 Tbsp
  8. Sugarcane juice – 2.5 cups ( get from sugarcane juice vendor or canner sugarcane juice or one can extract sugarcane juice at home)

Preparation:

  1. Roast the moong dal for few minute and wash with rice.
  2. Transfer both rice and moong daal together into pressure cooker and cook
  3. Strain sugarcane juice and collect clear sugarcane juice.
  4. Transfer cooked moong daal- rice mix to a vessel and add sugarcane juice. Add cardamom powder. Mix well on low flame, till the consistency of the Pongal becomes slightly thick.
  5. If needed add little sugar or jaggery.
  6. Heat ghee in a pan, add cashew, raisins and cloves. Fry for couple of minutes.
  7. Add fried cashew, raisin and cloves to sugarcane Pongal. Mix well.
  8. Serve hot sweet Pongal for lunch or dinner.

 

 

 

Author: Sumana Rao | Posted on:
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Vegetables cooking tips

Tips to cook vegetables

Whether cutting or cooking vegetables, we look for shortcuts and want vegetables texture and taste to remain same. Some of the everyday tips to cook vegetables might help you out and save time and money.

  1. When you have time cut green chillies, fry in little oil, add little salt and lemon juice and store in an airtight bottle or jar. When you are cooking curry add these seasoned chilli.
  2. To add seasoning to rasam or curry, prepare more seasoning based on curry types for a week.
    Add fresh curry leaves, mustard, red and green chilli for seasoning. Store in a container after cooling. Add a spoon of seasoning after preparing curry and rasam. This saves time.
  3. To retain green color of coriander and mint chutney add 2 tsp of lemon juice while grinding.
  4. Dry mint and curry leaves in sun light. Store in air tight bottles. Use when you need them.
  5. While cutting coyote, cut it into to halves in the beginning and immerse in water before cutting into small pieces. This will keep your hands glue free
  6. Before cutting raw banana apply oil on hands and cutting board. After cutting banana apply little more oil to remove any black color in hands and wash with soap.
  7. Cut onion into two halves and keep them in water for few minutes. You will be tear free when you cut onions further.
  8. To remove excessive bitterness from bitter gourd, wash and cut them into small pieces. Add 2 tsp turmeric and little salt. Mix well, keep aside. Squeeze pieces to remove water from pieces before cooking.
  9. After cutting egg plants or raw jackfruit or raw banana, transfer the pieces to water containing half cut butter milk. Vegetables will not turn black.
  10. While cooking okra, add little tamarind water after frying okra. Sliminess of okra will not happen because of sour tamarind.
  11. Another way to keep okra slime free while cooking, wash cut okra into 1 inch pieces and place on paper towel for few minutes, then cook.
  12. After squeezing lemons, do not throw lemon peel. Either prepare pickle or use them to clean brass and silver vessels. Or else, you can add them at base of cooker in water. This keeps cooker bright and stain free inside.
  13. Cauliflower will have small worms (most of the time). Cut and transfer cauliflower florets into a vessel having salt water for few minutes. Small worms will come out the florets. Discard water and prepare cauliflower dish.
  14. When roasting any vegetables, first heat oil and toss vegetable in oil. Afterwards season them with salt, turmeric powder, chilli powder or pepper or any herbs that you want to use for flavor.

 

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

Author: Sumana Rao | Posted on: January 11, 2019
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Child vaccination

Get Your Child’s Shots on Schedule

Get Your Child’s Shots on Schedule : The Basics :Shots (also called vaccines or immunizations) help protect children from serious diseases. Vaccines can save your child’s life.

Getting all the shots recommended by age 2 will help protect your child from diseases that can be dangerous or even deadly, including:

  • Measles
  • Whooping cough (pertussis)
  • Chickenpox
  • Hepatitis A and B

It’s important for your child to get all the shots.

Each vaccine protects your child from different diseases. And each vaccine usually requires more than one dose (shot). For the best protection, your child needs every dose of each vaccine. If your child misses a shot, she may not be protected.

It’s important for every child to get shots.

The bacteria and viruses (germs) that cause serious childhood diseases are still around. Each child who isn’t vaccinated can spread those germs to other children.

When does my child need shots?

Shots work best when children get them at certain ages. Doctors follow a schedule of shots that begins at birth.

  • If your child is age 6 or younger, find out which shots your child still needs.
  • If your child has missed getting some shots, talk to the doctor about “catch-up” shots.
  • Doctors recommend that pre-teens ages 11 and 12 get important shots, too. Find out more about shots for pre-teens.
  • Ask the doctor for a list of the shots your child has received. Keep the list in a safe place – you will need it for school and other activities. Kids who don’t get all their shots may not be allowed to attend certain schools.

Learn more about some of the recommended shots for kids by watching these short videos:

 Are there any side effects from shots?

Side effects from shots are usually mild and only last a short time. The most common side effect is pain or redness where the shot was given. Some children have no side effects at all. Ask the doctor what to expect after your child’s shots.

 Shots are very safe.

Vaccines are tested for years before doctors start giving them to people. And the Food and Drug Administration (FDA) checks vaccines every year to make sure they are safe. The chance that a vaccine will cause a serious problem is very small.

 Shots don’t cause autism.

Research shows that shots don’t cause autism. Autism is a disorder of the brain. Kids with autism have trouble talking and connecting with other people.

Some parents of children with autism notice the first signs of autism at the same age their children get certain shots. They may think these things are connected, but research shows there’s no link between vaccines and autism.

Take Action!

  • Protect your child from serious childhood diseases by making sure he gets all recommended shots.
  • Find out which shots your child needs.
  • Check with your doctor to make sure your child is getting all the recommended shots. If your child is age 6 or younger, use this tool to find out which shots your child still needs.
  • Get your child a seasonal flu shot every year.
  • Everyone age 6 months and older needs to get the seasonal flu vaccine every year.
  • Tell the doctor about bad reactions.

Serious side effects after getting a vaccine – like a severe allergic reaction – are very rare. If your child or another family member has ever had a bad reaction to a vaccine in the past, tell the doctor before your child gets a shot.

Pay extra attention to your child for a few days after she gets a shot. If you see something that worries you, call your child’s doctor.

Help make shots easier for your child.

  • Stay calm.
  • Ask the doctor or nurse for tips on how to hold your child during the shot.
  • Distract your child during the shot. For example, tell a joke, sing a song, or point to a picture on the wall.
  • Praise your child after the shot is over.

For more information please visit: https://healthfinder.gov/HealthTopics

 

Image credit; Photo by CDC from Pexels (Free for commercial use)

Author: Sumana Rao | Posted on: January 8, 2019
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Help others to stay fit

Help loved ones to stay fit

One of the most popular new year’s resolution is to stay fit, stay lean and stay healthy. However, many  fail to commit to the decision that we make during beginning of the year due to various reasons. To support loved ones to get good health and achieve their goal we can help them by supporting in various ways.

Help a Loved One Get More Active: Quick tips Help a Loved One Get More Active: Quick tips

Lots of people struggle to get enough physical activity. If someone you care about is having a hard time getting active, you can help. Here are some tips to get you started.

  • Suggest activities you can do together.
  • Start small. Try taking a walk after dinner twice a week, or do crunches (sit-ups) while you watch TV.
  • Mix it up. Learn new stretches and warm-up exercises.
  • Join a fitness class. Choose an activity that’s new for both of you.
  • Make it part of your regular routine.
  • Meet up at the local gym or recreation center on your way home from work.
  • Wake up a bit earlier so you can go for a brisk walk together before breakfast.
  • Pick a certain time for physical activity, like right after your favorite TV show.
  • Ride your bikes or walk to the store or coffee shop.
  • Be understanding.

Help them to do it their way

  • Pick an activity you like and one that fits into your life.
  • Find the time that works best for you.
  • Be active with friends and family. Having a support network can help you keep up with your program. • There are many ways to build the right amount of activity into your life. Every little bit adds up and doing something is better than doing nothing.

What are your loved one’s reasons for not being more active? Maybe he or she feels overwhelmed or embarrassed. Ask what you can do to be supportive.

  • Recognize small efforts.
  • Be patient. Change takes time.
  • Remember, some physical activity is better than none!
  • Offer encouragement and praise. (“Great job doing your crunches today!”)
  • Point out positive choices. (“I’m glad we’re walking to the park instead of driving.”)
  • Choose healthy gifts.

For birthdays or special rewards, choose gifts that encourage your loved one to be more active. Some ideas include:

  • New sneakers or workout clothes
  • A basketball or balance ball
  • Hand weights
  • A yoga mat
  • A pedometer (a tool that counts the number of steps you take)
  • A gift certificate to a gym or exercise class

Read more at:

Author: Sumana Rao | Posted on: January 7, 2019
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