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.
Black spots remedies

Ten Home remedies for black spots

Exposure to dust, harsh weather and severe Sun light are reasons for black spots that appear on face and forearms. Melanin production increase causes black spots. Melasma, acne, freckles and Sun spots are few other reasons for black spots.  Grandma’s home remedies for black spots that works are listed below:

  1. For 2 Tbsp curd (yogurt) add 1 tsp turmeric powder. Mix well and apply on face and arms. Leave it for half an hour. Wash using warm water. Do this every day for 2 to 4 weeks
  2. Dry orange peel and prepare powder (you can buy orange peel powder). Mix 2 tsp orange powder in ½ cup curd. Apply this on face. Leave for half an hour and wash using warm water. Try this facial pack treatment for 2 to 4 weeks.
  3. To Kasturi turmeric powder add 2 Tbsp of yogurt and mix well. Apply this on face. Leave it for an hour. Advantage of using Kasturi turmeric is, it does not stain the face and easily washable.
  4. To orange peel powder, add 2 tsp rose water and 2 Tbsp curd. Mix well and apply this a facial pack before taking bath. Leave half an hour and wash using warm water. Try this treatment for a month to get better results.
  5. To green gram fine powder (2 tsp), add 2 tsp Kasturi turmeric. Add 1 Tbsp yogurt and mix well. Apply this paste on face and forearms. Leave it for an hour and wash using warm water.
  6. Mix turmeric powder with milk cream and honey. Apply this on face. Leave it for half an hour and wash face using warm water.
  7. Applying lemon juice with honey helps to reduce black spots. For one Tbsp lemon juice add 1 tsp honey, mix well and apply evenly on face. Leave it for half an hour or so and wash using warm water.
  8. Aloe vera gel helps to reduce black spots. Add lemon juice to Aloe vera gel and mix well. Apply this using cotton ball on face. Leave it for an hour and wash using lukewarm water. Do this application for a month to see the difference.
  9. Prepare a paste of turmeric powder, yogurt and olive oil. Apply this evenly on the face and forearm.
  10. Castor oil with lemon juice – Mix these two ingredients in 1:1 ratio and apply on face and affected area. Castor oil with lemon juice removes the black spots.

Image credit: Image by Pexels from Pixabay 

Author: Sumana Rao | Posted on: January 7, 2019
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2019 year of vegan

2019 Year of the Vegan

Good news for animal lovers and vegans! As per the report released by The Economists in its annual “The world in 2019” magazine Year 2019 is going to “the year of the vegan”!

In its report The Economists cited that 25% of United State population in the 25 to 34 old demographics name themselves as vegan. The number of vegan population is growing worldwide. Thousands of popular individual restaurants and restaurant chains are including vegan dishes in their menu. Popular chains like McDonald’s and TGI Fridays have introduced vegan and plant-based food options in their menu and has become popular. Whole foods and Kroger of US both are promoting plant-based foods and Kroger predicts vegan foods will be one of the tip five food trends.

Number of schools and hospitals are required to offer vegan food as the demand for plant-based food is increasing with awareness health benefits of vegan diet. American Medical Association urged hospital to have and serve more plant-based foods. In fact, many well-known meat companies (e.g. Tyson company) are holding equity in vegan brands as the popularity and demand for vegan food is overwhelmingly increasing! In US alone sales of vegan foods rose ten times within 6 months period (January to June 2018).  Over the past decade vegan diet has seen consistent growth due to millennials and vegetarians who decided to eat only plant-based food. Earlier this year NBC reported that Google searches for vegan is increased by 33% in 2015-2016. Veganism in US has increased by 600 percent since 2014! The growth is global because, many countries including Canada and Australia also find a big jump population that adopted veganism. In Australia vegan products sale increased 92 percent since 2014.

According to author John Parker “Interest in a way of life in which people eschew not just meat and leather, but all animal products including eggs, wool and silk is soaring, especially among millennials” Generation Z, those born between 1995 and 2005 are more into plant-based foods than earlier generation! Both generation Z and millennials are responsible for an increase in percent of vegan diet growth in past decade. As this generation grow and start families, it is expected growth in veganism. Similarly, plant-based proteins production also to make up third of the global protein market in upcoming years. Vegan milk product sales had risen 9 percent compared to earlier year and reached $1.6 billion. In addition, vegan cream, vegan cheese sale increased 43%.  Bakeries are moving away from egg cakes to vegan cakes as the taste is as good as egg-based cakes.

This is a great news not just for plant lovers but also for all animals who suffer from unbelievable cruelty of humans – chained, filthy cages, mutilations, slaughtering!

New year around the corner and if you want to feel best with your health it is time to switch to plant based food. Plant based foods offer lot of health benefits and it is proven. There are thousands of healthy recipes available and changing to healthy plant-based foods will help us to be guilty and cruelty free life.

References:

  • Forbes.com
  • economist.com
Author: Sumana Rao | Posted on: January 3, 2019
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4 Basic exercises for kids

Four basic types of exercises for kids

Kids, do you know exercise and physical activity fall into four basic categories — endurance, strength, balance, and flexibility. There are varieties of exercises one has to choose from- But which is your favorite exercise? You may like some exercise but not all. To choose what type of exercise you want to do and what makes you happy and fit, first understand that there are four types of basic exercises to choose.

The basic four types are aerobic, muscle strengthening, bone-strengthening and stretches.

You may be already into one or the other physical activity in these four categories.  See how your favorite activity helps your body.

1. Aerobic exercise or endurance activities increases your breathing and heart rate. It helps you to sweat and takes out toxins out of your body! Building your endurance makes it easier to carry out many of your everyday activities.

What are these endurance/aerobic exercises?

  1. Skateboarding or rollerblading
  2. Canoeing, rowing, or cross-country skiing
  3. Fast walking, hiking, jogging, or running
  4. Cleaning your home or yard work
  5. Dancing – traditional, zumba, ballet, hip-hop etc.
  6. Playing tag or jumping rope
  7. Playing basketball or volleyball or kabbaddi
  8. Biking and cycling
  9. Tennis, hockey, or soccer
  10. Swimming
  11. Cheerleading or gymnastics

2. Strength exercises make your muscles stronger and harder. It gives you strength and power in the body. Practice muscle strengthening exercises 3 days in a week. Some of the exercises that you can practice to build strength are:

  1. Climbing -hills, rocks or trees
  2. Running
  3. Push-ups, pull-ups, or sit-ups
  4. Tug-of-war
  5. Working out with weights – ask your PE teacher or your parents which weight is better for your age?

3. Bone-strengthening exercise helps your bones to grow and makes them less likely to break.

  1. Jumping rope, hopping, or skipping
  2. Running
  3. Hiking
  4. Gymnastics, basketball, volleyball, or tennis
  5. Volleyball, basket ball, hoopla

4. Stretches make your muscles more flexible. Stretching your muscles can help your body stay limber. Being flexible gives you easy access for your movement and body feels good. It will help you to get rid of muscle pains and stiffness. These exercises also helps your body to be in balance! The flexibility exercises are:

  1. Yoga
  2. Martial arts
  3. Dance
  4. Gymnastics
  5. Tai-chi

Why wait? Try  any of these exercises and figure out which one you enjoy and which makes you feel good? Practice with your friends and classmates. For better health exercise and eat healthy food.

Let us talk about healthy food next week.

Read more at: Healthylife.werindia.com

 

Image credit: Photo by Anna Earl on Unsplash (Free for commercial use)

Author: Sumana Rao | Posted on: December 29, 2018
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Dahi bhindi recipe

Dahi Bhindi recipe

During winter time we hesitate to consume curd. Curd is nutritious and is good for our gut. There are different ways to consume curd or yogurt. Dahi bhindi is a recipe where tender bhindi or okra is cooked in spiced curd mix. Curd is heated with Indian spices and besan flour to get a gravy on medium or low heat. This will not spoil the curd texture and as it mixes with spices it tastes good!  Bhindi is a favorite subji or vegetable of many as it provides good health benefits including diabetic condition. Try dahi bhindi with hot puris.

Ingredients:

  1. Okra/Bhindi: Half Kg
  2. Cumin: ½ tsp
  3. Mustard: ½ tsp
  4. Coriander powder: 2 tsp
  5. Red chilli powder: 1 tsp
  6. Asafetida: 2 pinches
  7. Turmeric powder: 1 tsp
  8. Curd / dahi: 1 cup
  9. Salt: as per taste
  10. Gram flour: 1 Tbsp
  11. Curry leaves: few
  12. Red chilli -1
  13. Cooking oil: for seasoning

Preparation:

  1. Wash and dry okra/bhindi on a paper towel to remove water.
  2. Cut okra to one-inch pieces
  3. Heat oil on medium heat and stir fry okra for 5-8 minutes till pieces turn tender. Transfer tender bhindi to a plate
  4. In frying pan, add besan flour and fry for a minute to get golden brown color.
  5. Heat oil for seasoning and to prepare gravy. Add cumin, mustard, curry leaves, 1 red chilli and asafetida and prepare seasoning.
  6. Add fried besan flour to seasoning followed by curd, turmeric, coriander, and chili powder. Mix the contents for about 3 minutes or till the oil start separating the mix.
  7. Add half a cup of water and salt to spice mix and bring it to one boil. Now add tender bhindi and let it cook for another 2-3 minutes on low heat.

Prepare puri and serve hot puri with hot dahi bhindi for breakfast, lunch, or dinner!

Author: Sumana Rao | Posted on: December 28, 2018
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USE OF BANANA LEAF TO SERVE FOOD

Use of Banana leaf to serve food

Image: Food serving in banana leaves

  1. Uppu (Salt)
  2. Uppinakai (Pickle) 
  3. Chutney (Lentil chutney) 
  4. Kosumbri (Green Gram Salad)
  5. Kosumbri (Bengal Gram Salad) 
  6. Kayi Chutney (Coconut Chutney) 
  7. Beans Pallya (Beans curry)
  8. Gujje Pallya (Jack Fruit curry)
  9. Chitranna (Lemon Rice)  
  10. Happala (Papad)
  11. Sandige (Crispies)
  12. Kadubu (Steamed Rice Cake)
  13. Anna (Rice)  
  14. Thovve (Dal) 
  15. Sihigojju (Raitha)
  16. Saru (Rasam)  
  17. Uddinahittu (Black Gram Paste) 
  18. Badane Podi (Brinjal Pakoda)
  19. Menaskai (Sweet And Sour Gravy) 
  20. Goli Baje (Maida Fry)  
  21. Avial (Vegetable Mix)
  22. Bendi Baje (Ladies Finger Pakoda)  
  23. Gulla Koddel (Brinjal Sambar)  
  24. Chiroti Milk (Sweet)
  25. Aaambode (Masalwada Curry)  
  26. Kayi Holige (Sweet Coconut Chapati)  
  27. Vangi Bath (Vegetable rice)
  28. Bharatha (Sour Ginger Gravy)
  29. Paradi Payasa (Sweet)  
  30. Mosaru (Yogurt)
  31. Majjige (Butter Milk)

(Items will vary for each festival)

Why in Southern part of India people often use banana leaf to serve food? It need not be festival occasion but can be anytime. I remember whenever we have guests and we are short of plates to serve we used to get banana leaf from the farm or from local store. Then we slighly warm the banana leaf on both the sides on low flame and wipe with wet cloth. This is to keep banana leaf hygienic.  Later the food will be served on these banana leaves.  The Eco – Friendly leaves were serving dual purposes: replacing plates and no washing dishes.

Traditional way of eating is on banana leaf is explained below. South Indians are fond of eating their food on banana leaves.

Cultural beliefs: A traditional meal on a banana leaf is necessary at any South Indian celebration. One has to eat carbohydrates in the form of white rice first, then the protein (dal), iron-rich vegetables and fat in the form of curd or yogurt. This is the order in which food is served and consumed as well. It is even more traditional to sit on the floor on a mat or a wooden stool and eat using hands and sitting in the padmasana (lotus) pose. Eating from a banana leaf is considered to be hygienic and healthy. Any guest can be served on a banana leaf which is considered humble and respectful.

Banana Leaf Food

The order and type of foods served in a banana leaf varies from culture to culture. In general, the following is practiced in the Southern states.

  1. The leaf is placed in a way that the broader side comes on the right. This is because Indians eat on the right hand (eating with left hand is frowned upon due to historical issues of hygiene) and having the biggest part of the leaf close to the right hand makes it practical to move food from the leaf to the mouth.
  2. Things that are less used (such as salt – that is usually kept separate to enable the diner to add it as per his/her taste) are kept on the left of the leaf. The things on the right are usually gravy, pickle and curry that are more frequently accessed. Again it stems from point 1.
  3. Most of the wet items (including payasam and pachadi) are served on the top side away from the diner. Dry items such as Rice and papad are usually served on the bottom side. This is because the liquids can flow towards the corner and you don’ want it coming out on the diner. Also, rice is eaten more often and you want it close to the diner. The rice is also used to build a wall on the south side to prevent the liquid entry towards the guest.
  4. Sweet items (such as kesari, halva) are usually served as the first items in a leaf. Indians equate sweet to good news and thus sweet items have a royal place in the leaf. The meal is also ended with a sweet or somewhat sweet dishes (such as a payasam or curd) to leave a sweet taste in the guests’ mouths.
  5. In the main course, rasam (soup) comes first to help in digestion and rousing the appetite. The main course is ended with curd/butter milk that is again good for digestion.
  6. All the items are served in this way so that, people can reach food easily. On auspicious day salt will be served after the soup. Once the rice and other hot items are served along with homemade ghee, banana leaf will release slight aroma that makes eating enjoyable and tasty.
  7. In the past there were no plates available; banana leaves were easily available and were large enough to contain all the food. Also, there is no particular smell in the leaf that can put you off.

Banana leaves have lot of medicinal property. See below:

  • Applying a fresh banana leaf on skin for a few hours is valuable in the natural treatment of boils and psoriasis. It relieves skin irritation, too.
  • Applying juice extracted from banana flowers or leaves is helpful in healing burns.
  • Banana has been used as a folk medicine among people with diabetes in the Philippines. Folkloric use of Dried Banana Leaves also includes diuretic and purgative action from leaf decoctions and the use of root parts for stomach ailments.
  • Applying juice extracted from banana flowers or leaves is helpful in healing burns. You can also apply mashed banana and cover the affected area with betel leaves.
  • Besides, the Banana plant is being studied for its application in the treatment of diabetes. Dried Banana Leaves Banana leaves contain ellagic acid derivatives.
  • Like green tea, banana leaves contain large amounts of polyphenols, including EGCG. They also contain polyphenol oxidase, an enzyme that produces L-DOPA, a treatment for Parkinson’s disease.
  • When dealing with bed sores, spread honey on a banana leaf and lie on it for a few hours to cure the problem. You can follow this procedure for treating small pox, too.

Why wait? If banana leaves are  available use it for your next lunch !

Watch this video:

Reference: http://www.scooppick.com/why-do-south-indians-like-eating-on-banana-leaves/

References:

Author: Sumana Rao | Posted on:
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Anxiety Remedy

Grandma’s remedies for anxiety

Anxiety can happen to anybody for small to big reasons.  Health, office, colleague, friends, family issues or simple thought of meeting and talking to new people, new surroundings can cause anxiety. There are several home remedies for every day anxiety and nervousness. Grandma is giving some of the popular remedies for anxiety (Caution: do not combine these remedies with the prescribed medications).

1) Centella (gotu kola, timire) plant is brain tonic plant.  To 21 Centella leaves add 7 black pepper, 5 grams rock candy and 5 almonds – Grind all together and make paste.  Every morning prepare this mix and have with one glass milk in empty stomach.

2) Soak 60 gram peanuts in 1/4 liter water overnight. Filter the water in morning to a cup and to this filtered water little rock candy. Mix well and drink in empty stomach in the morning.

3) Ash gourd pulp – Remove the pulp (about 25 grams) and soak in about 60 ml water -overnight. Grind this in the morning with 5-gram honey and have this every morning for next 2-3 weeks.

4) Eat guava fruit one or two every day. Guava helps in bringing down the adrenalin response by returning it to normal more quickly. When your body and mind is under stress of any kind, eating fruits containing Vitamin C helps.

5) Centella leaves -21 , black cumin- 1gram, honey 5 grams and akarkara root 3 grams mix and grind. Take this everyday 1 gram  morning and evening for a month.

6) Add banana stem juice 15 ml to a cup of coconut water and consume once every day for a month. This helps in bringing down anxiety related blood pressure.

7) Add 1 or 2 tsp of honey to mango pulp (1 cup) and drink. Mango also contains vitamin C and eating mango fruit reduces the tension and anxiety level.

8) Every day consume few Tulsi leaves. Tulsi being holy plant with several health benefits including reducing the anxiety of the nervous system calm’s the mind.

9) Soak palasha /muttuga seeds in amla juice and sundry these soaked seeds. Grind these dried seeds in little milk and honey and consume this for few days.

10) Grind a tsp of poppy seeds and 1/2 grated coconut in 1/2 cup of water – grind it to paste. Add 10 grams of jaggery and boil for few minutes. Drink this every night for about 2 weeks to get relief from anxiety.

11) Drink Turmeric milk with saffron every night. Turmeric milk helps you to sleep better and gives relief to stressed mind.

12) Consume little snacks every 2 or 3 hours. Because anxiety can cause lack of appetite, eat small snacks during the day. This helps brain to be attentive and calm.

13) Avoid coffee and carbonated drinks if you have anxiety. Coffee reduces sleep and increases strain on brain cells by triggering anxiety.

14) Prepare juice using 5 guava fruits, 1 cup of orange juice and 1 tablespoon of honey. Add little lemon juice, pinch of salt and sprinkle pepper powder and drink every morning for few days.

15) In empty stomach drink at least 2 glasses of warm water every morning. Drinking warm water soothes stomach and relieves any built up tension.

16) To warm water add 15-20 ml of amla juice or 10-15ml of Aloe vera Juice and drink in the morning in empty stomach. This helps in clearing stomach and brings anxiety and tension down.

17) Banana tea helps to bring anxiety down: Boil one organic banana in a small tea pot and a pinch of cinnamon powder.  Boil it for around 10 minutes. Drink it one hour before bed time.

Scientific names:

Palasha/Muttuga: Butea monosperma

Akarkara: Anacyclus pyrethrum Akarkara

Image credit: Image by Wokandapix from Pixabay  (free commercial use)

Author: Sumana Rao | Posted on: December 27, 2018
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Safety tips for college students

Health & Safety tips for college students

While going to college is exciting, young adults also must face lot of challenges both inside and outside the classroom. It is important to experience the college life and same time it is also important to stay healthy and safe while studying.
Students need to be healthy to shape up their future life. It is not just physical health they should be looking into, it is also mental health. Here are few Health & Safety tips for college students .

Choose your plate: Avoid high calories foods, junk food, saturated fat and reduce both sugar and salt intake. Follow specific eating pattern with varieties of fruits and vegetables. Include protein in your food. If you are vegan plan for meat substitutes to get enough protein.
Stay active: Daily spend minimum 30 mins in various physical activity. Regular physical activity reduces risk of developing heart conditions as you grow. And, it also helps to fight cancer, diabetes types of conditions. Join group activities to keep yourself alert.
Stay safe: To maintain mental balance and to reduce stress get enough – 7 to 8 hours sleep. Avoid drugs, alcohol and too much of smartphone usage. Practice yoga and have a body that is flexible. Yoga helps you to develop confidence, reduces stress, depression, anxiety and any negative thoughts.
Prevent sexual assault before even it starts. Sexual assault is becoming a huge problem in college campuses and communities. Sexual violence means forcing sexual activity when consent is not obtained by a person.
Do you know – more than 37% female rape victims are first raped between age 18 and 24? Know your rights and seek help immediately if you or someone is a victim of sexual violence. There will be help line or counsellor must be available to talk such serious issues at your college campus.
Prevent sexually transmitted infections: In case you in sexual contact, get tested for sexually transmitted diseases. Prevent such infections by taking proper precautions. Get tested for both STDs and HIV to know and protect oneself.
Stop substance abuse: Avoid and stop binge drinking. Limit alcohol intake. Binge drinking will drive a person to risky sexual behavior, unintended pregnancy, STD, accidents, violence, alcohol poisoning.
Do not smoke :Smoking is not fun and it can only harm every organ of the body. It reduces brain cell activity and harms various organs – can lead to infertility, lung conditions, heart problem, oral cancer etc.
Stop illicit drugs: Avoid and stop illicit drug use. Your life is more precious than taking drugs. It may start as fun, once you addicted to drugs, then giving up on it is very difficult. It can cause various conditions and ruin your relationships as well as studies.
Contact campus police, security or community police if your or someone else safety is under threat. Visit to college health center is a good idea. This will help you to keep good health.
Talk to someone you trust for support.
Visit your college health center or local clinic or hospital.
Contact the campus or community police if your or someone else’s safety is threatened.

Reference:
https://www.cdc.gov/features/collegehealth/index.html
https://healthservices.camden.rutgers.edu
Image credit: Photo by Ben Duchac on Unsplash

Author: Sumana Rao | Posted on:
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Cluster Headache - what is it?

Cluster headache what is it ?

One of the worst painful headaches that humans can experience is cluster headaches that consists of group of headaches on one side of the head.

It is an excruciatingly painful headache disorder one can have. It is severe than migraine.

It is very rare to have both migraine and cluster headache coexisting.  15 to 22% people who suffer from cluster headache will have suicidal thought during cluster headache attacks. For this reason, it is also called suicidal headache.

Cluster headache is a rare chronic condition. During the pain one feels pain attacks in group or clusters means headaches occurring back to back over subsequent hours and days.  These attacks can occur on consecutive days for 6 to 8 weeks. Everyday on specific time it appears and generally it will be during night time.

Cluster headache affects around 0.3% of the population. It develops in the age group of 20 to 40, occurs rarely in children and extremely rare after age 70-75. Cluster headaches has been described by patients as boring, bearing, burning, like a hot poker in the eye as well as suicide headaches. From a doctor’s note – some of the ways pain clusters are described by patients are:

“Jabbing eye socket with white hot poker and holding it there for 45 minutes”

“Just got shot in the face”

“Papercut in the eye, in the center of my head”

“Sharp and excruciating pain”

“Feels like running away from pain”

Symptoms:  Cluster headache is a rare condition and misdiagnosed in many cases. It is not like migraine. Reports reveal that “most headache doctors have had patients with cluster headaches who have committed suicide from the worst pain”

  • Severe headaches on unilateral side
  • Headache near the orbit, the bone framing the eye, supraorbital (above orbit), temporal (at temple) or in a combination of all these sites. Sometimes it appears towards back of head.
  • Red eye, eyelid swelling, forehead and facial sweating, tearing, abnormal small size of the pupil, nasal congestion, runny nose, drooping eyelid
  • Restless or agitated during headache attacks.
  • Attacks are one sided only and almost always the same side of the head and duration of attack is generally 15 minutes to 3hours

Hypothalamus is the brain part that involved in this pain. Hypothalamus is part of the brain involved in circadian rhythm or body clock.

Diagnosis: There are no diagnostic tests to confirm someone has cluster headache. Diagnosis is accomplished by reviewing family and personal medical history and associated symptoms. People who suffer from cluster headache should be carefully assessed. Brain imaging, vessels and diagnosing primary headache like migraine with prominent *autonomic features is essential.

*Autonomic neuropathy controls important bodily functions such as breathing rate, body temperature, heart rate.  Some of the autonomic symptoms are closely associated with cluster headaches (like nasal congestion, swelling around eye, watering in eyes).

Causes of cluster headaches:

Exact cause of cluster headaches is currently unknown. Research shows that genetics may contribute to triggering the attacks. Alcohol is the only dietary trigger of cluster headaches. Strong odors may also trigger cluster headaches. Researchers have found a strong link between smoking and cluster headaches. Bright light, exertion, heat, foods high in nitrites, cocaine –  can trigger cluster headaches. Another possibility is sudden release of histamine or serotonin in the hypothalamus region of brain.

Treatment:

As per American migraine foundation If the pain is acute following treatments can be used to shorten or abort a cluster attack.

  • High flow of pure oxygen by mask
  • Sumatriptan nasal spray or injection
  • Zolmitriptan nasal spray
  • DHE -45 injection or nasal spray

For prevention:

  • Physical activity can relieve cluster headaches
  • Lithium
  • Topiramate, melatonin is recommended.
  • There is no curative treatment available for cluster headaches.
  • Preventive medicines like verapamil are prescribed for this pain.

Cluster headache symptoms can be confusing. If anyone feels and cannot bear the pain, instead of taking pain killers contact physician and going through proper diagnosis is critical.

References:

  1. Dodick DW, Rozen TD, Goadsby PJ, Silberstein SD. Cluster headache. Cephalalgia 2000; 20:787.
  2. https://americanmigrainefoundation.org/understanding-migraine/cluster-headache/
  3. https://www.theatlantic.com

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

Author: Sumana Rao | Posted on:
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