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.
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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Halloween candy

Halloween candies and kids

It is that time of the year! Trick or treat, Halloween celebration is approaching in days. Kids look forward to going out on Halloween day for two things – they get to dress in their favorite costume and they get lot of candies, varieties of candies. Children around the world, irrespective of their religion love to celebrate Halloween for these two reasons. It is fun, kids go out walk in their costumes and get candies from neighborhood houses!

Yes, it is fun, but candies? Nutritionally and dentally speaking Halloween candies can affect kids health. It is not just one or two candies, there are varieties of candies collected in buckets and bags to consume and kids does not want to give up their hard earn treat. Many parents control their kids and hide the candies or restrict kids eating candies. Small size snickers, just two of them (serving size) contain 160 calories or 8% of the daily allotment for kids, 3 grams saturated fat (daily limit is 20 grams). Now, you know why parents need to put restriction on candies.

What happens when kids consume candy?

Sugar is not always harmful. However, for children eating too much sugar can be harmful in the form candy, soda etc. Because kids are naturally drawn to sugar and sweet flavors and tend to over eat sugar in the form of candies.

  • Tooth decay: Sugar increases tooth decay when it gets stuck on teeth
  • Obesity: It is one of the biggest health problems in children. Insufficient motion and lot of energy consumption in the form sugar results in obesity.
  • Addiction: If candies, chocolates contain caffeine it affects nervous system, causes nervousness, tension and restlessness.

How parents can take control on Halloween candies?

  1. Give a small bag or small container for children to collect candies. Their container will fill fast and there will be less collection of candies.
  2. If you are giving candies for trick or treat children, don’t give handful of candies. Instead, give one or two candies. Many parents will appreciate your gesture.
  3. Accompany children for Trick or treat and tell them to take one candy in houses they go for treat
  4. Make sure the candies they are collecting are good ones
  5. After coming home go through and separate those that does not suit your child’s health. Some chocolates can have nuts and could cause allergic reactions.
  6. Expert say that on Halloween day allow children to eat as many candies as they want. They might eat a few for one or two days and their excitement fades after 2-3 days. Generally, kids will stop eating candies after 3-4 days. In one- or two-days kids health will not spoil. Don’t forget to talk about moderate consumption of sugar and candies.
  7. Allow kids to chose the candy they want (after you go through the candy basket and take out the ones which does not suit their health)
  8. On Halloween day prepare special, interesting meal that fills your family stomach. Your kids stomach will be satisfied with real food and candies will be saved for next day!
  9. Have child brush teeth after eating candy
  10. Keep away children from candy during meals.
  11. Till the bucket of candies finish, kids will demand candies. Chose proper time to give one candy, preferably after the main meal.
  12. Select certain days to give candy or use it as an appreciation for their good conduct.
  13. Allow child to select 1 or 2 candies as desert after main meal.
  14. Continue to offer balanced nutritious meals, snacks, fruits and colorful veggies – this will help them understand importance of healthy meal and snacks.
  15. Talk to children about giving away some candies for good cause, encourage them to share.

Halloween is an exciting celebration time for kids. They love to dress up just like their heroes, they get a chance to put costume the way they want. Don’t disappoint kids, participate in their joy. Take the opportunity to tell and discuss about healthy meal, tell them about affect of candy and sugar on health. Kids will look up to their parents and will learn meaning of healthy and unhealthy food.

References:

https://patch.com/pennsylvania/

https://www.etonline.com/news/

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

Author: Sumana Rao | Posted on: October 24, 2019
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Remedy for burns

Grandma’s Remedies for Minor Burns

It is natural to get burn when you are cooking or working close to fire.  Lifting vessels, picking up spoon from the hot vessel or while preparing rotis etc once a while we burn our hands or fingers. During festival seasons while burning crackers one might get hurt. For immediate treatment for burns, keep some of the following materials in your kitchen / home and use them when you need it.

  1. Vanilla extract: Using a cotton swam dab vanilla extract gently on burned skin. When the alcohol evaporates, vanilla extract will cool the burn and reduces pain.
  2. Coconut oil: Is very rich source of vitamin E and has fatty acids that helps in reducing pain and heals the burn area. Apply coconut oil using a cotton swab on the burnt area twice a day. Remember do not massage burn area, just apply the oil on surface.
  3. Honey: Honey is natural antibiotic and prevents burn from further chances of infection. Topical apply of honey helps in skin healing by cooling and relieving the burn pain. Put few drops of honey in gauze bandage and place it on the burn skin area. Let the honey touch slowly the wound. Do this twice a day.
  4. Oats: Add a cup of oat to water and soak for 20 minutes. Apply this on affected area. Allow this to air dry. This reduces itching.
  5. Milk cream: Apply cream from the surface of milk on affected area. It not only soothes the burns but helps in healing too. .
  6. Vinegar: Soak paper towels in diluted white vinegar to create a soothing compress and place it on the burn. Alternatively, use cotton swabs to dab the burn with vinegar.
  7. Black tea: Black tea has tannic acid which absorbs heat from burns and makes it less painful. Use gauze to hold the tea bags and place it on the area.
  8. Aloe vera: Aloe is one plant everyone should have as it helps in many skin conditions. Cut a leaf of aloe and collect juice and apply on burn area. It reduces swelling, stimulates skin repair and helps in fast healing of the area.
  9. Turmeric powder: Turmeric powder is another good herb helps in rejuvenation of skin. Add a few drops of honey to turmeric powder and apply on minor burns.
  10. Lacto calamine lotion: Applying lacto calamine lotion helps in healing of skin! Lacto calamine lotion is in use from decades from our great grandparents. Use it for even sunburns and it removes any burn marks too!
  11. Oils: a) Add few drops of lavender oil to  aloe juice (10 drops) or aloe gel (1/4 cup) and apply this to your burn. Apply often, hourly if needed to help reduce the pain and help it heal. b) Mix three drops of peppermint oil in a tablespoon (10ml) of Aloe Vera Gel and apply to the area of the burn.
  • Do not apply ice cubes on burn area – it will aggravate the pain and boils.
  • Cut down on sugar and salt – these two slow down the healing process
  • Consume more zinc rich foods – consume more of pumpkin seeds and spinach types of foods that are rich in zinc.

Source: www.werindia.com

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

Author: Sumana Rao | Posted on: October 23, 2019
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