All posts by Sumana Rao

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Mediterranean-Inspired Vegetarian Diet

Mediterranean-Inspired Vegetarian Diet

This is one of the most studied anti-inflammatory diets and it is easy to adapt to a vegetarian lifestyle.

 Key features:

  • Olive oil as the main fat
  • Loads of fruits and vegetables, especially leafy greens, tomatoes, and cruciferous veggies
  • Legumes (lentils, chickpeas, beans)
  • Whole grains (farro, bulgur, quinoa)
  • Nuts and seeds, especially walnuts, flaxseeds, chia seeds.
  • Optional: Dairy (like plain yogurt or kefir) for those who include it

Foods to avoid in mediterranean vegetarian diet (or minimize):

  • Highly processed foods: packaged snacks (chips, crackers, cookies) fast food, frozen ready meals (unless they are super clean),
  • Refined grains: white bread, regular pasta (opt for whole grain or ancient grains instead) white rice (swap for brown rice, farro, quinoa, etc.)
  • Added sugars: sugary cereals, candy, soda and sweetened beverages, sweetened yogurts (go for plain and add fruit yourself)
  • Unhealthy fats: margarine, vegetable oils high in omega-6 (like corn oil, soybean oil), fried foods (deep-fried stuff)
  • Heavy/processed dairy: highly processed cheeses (like American cheese slices), cream-heavy dishes (moderate dairy is ok, but avoid overloading)
  • Artificial ingredients: additives, preservatives, food colorings, “fake meats” that are heavily processed (some plant-based meats are okay if they are clean, but many are super processed)

Image credit: Image by Rani Shoket from Pixabay (Free under Pixabay content license)

Author: Sumana Rao | Posted on: December 9, 2025
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Anti Inflammatory Vegetarian Diets For Chronic Inflammation

Anti Inflammatory Vegetarian Diets For Chronic Inflammation

There are several anti-inflammatory vegetarian diets that are not only plant-powered and sustainable but also grounded in research. These eating patterns emphasize whole, minimally processed foods, healthy fats, and a rainbow of phytonutrients that fight inflammation naturally. An anti-inflammatory vegetarian diet helps reduce inflammation by giving your body foods that fight off the causes of chronic inflammation, like oxidative stress, high blood sugar, and gut imbalance.

How Anti-inflammatory Vegetarian Diets help to reduce chronic inflammation?

1. High in antioxidants: These antioxidants neutralize free radicals, which are unstable molecules that cause inflammation and cell damage.

 2. Balances blood sugar: Big blood sugar spikes can trigger inflammation, so keeping blood sugar steady means a calmer, happier body.

3. Rich in healthy fats: These “good fats” reduce the production of inflammatory chemicals in the body.

4. Supports healthy guts: A vegetarian diet rich in fiber feeds good gut bacteria. A healthy gut microbiome naturally produces anti-inflammatory compounds and helps regulate your immune system.

5. Low in pro-inflammatory foods: No red or processed meats which can trigger inflammation. Limited refined sugars, refined carbs, and processed oils.

Four types of vegetarian diets one can follow to reduce chronic inflammation explained in the next few slides-

References:

Image credit: Image by Alexandra_Koch from Pixabay (Free to use under Pixabay content license)

Mediterranean-Inspired Vegetarian Diet

Mediterranean-Inspired Vegetarian Diet

Types Of Foods In Mediterranean Vegetarian Diet

Types Of Foods In Mediterranean Vegetarian Diet

Plant-Based Whole Food Diet

Plant-Based Whole Food Diet

Foods That Are Avoided In Plant Based Whole Food Diet

Foods That Are Avoided In Plant Based Whole Food Diet

Ayurvedic Vegetarian Diet

Ayurvedic Vegetarian Diet

Foods To Avoid According To Ayurveda

Foods To Avoid According To Ayurveda

Blue Zones Diet

Blue Zones Diet

Author: Sumana Rao | Posted on:
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Fetal brain study by IIT Madras

DHARANI –Groundbreaking Detailed 3D- High Resolution Fetal Brain Study By IIT Madras

The Indian Institute of Technology Madras (IIT Madras) has achieved a groundbreaking milestone by releasing the world’s first and most detailed 3D high-resolution images of the human fetal brain. This pioneering work, conducted by the Sudha Gopalakrishnan Brain Centre, marks a significant advancement in brain mapping technology and positions India at the forefront of global neuroscience research.

Key highlights:

  • Dataset name: The dataset, termed ‘DHARANI,’ comprises 5,132 digitally captured brain sections, providing unprecedented cellular-level detail of the human fetal brain during the second trimester. This comprehensive atlas encompasses over five hundred identified brain regions, serving as a vital reference for understanding brain development.
  • Global accessibility: ‘DHARANI’ is openly accessible to researchers worldwide, fostering collaborative advancements in neuroscience. The dataset can be accessed at https://brainportal.humanbrain.in/publicview/index.html.
  • Cost-effective innovation: This monumental project was completed at less than one-tenth of the cost of similar initiatives in Western countries, demonstrating a cost-effective approach to high-end research.
  • Collaborative effort: The research was conducted by a multidisciplinary team from India, Australia, the U.S., Romania, and South Africa, with medical collaborations from Chennai-based Mediscan Systems and Saveetha Medical College Hospital.
  • Technological support: NVIDIA partnered with the Centre to process the extensive brain data, highlighting the integration of advanced computing in neuroscience research.

Significance:

This dataset offers detailed insights into brain development during the second trimester, aiding in the early diagnosis and treatment of developmental disorders. The findings have been accepted for publication in the Journal of Comparative Neurology, underscoring the global scientific community’s recognition of this work.

The Sudha Gopalakrishnan Brain Centre, established in 2022, has developed a high-throughput histology pipeline capable of processing whole human brains into high-resolution digital images at a petabyte scale. This positions the Centre to generate the largest repository of human brain data globally, serving as a reference for future research.

This achievement not only propels India’s standing in the field of neuroscience but also provides an invaluable resource for researchers worldwide, potentially leading to significant advancements in understanding and treating neurological conditions.

References:

  1. https://www.iitm.ac.in/happenings/press-releases-and-coverages/
  2. https://www.newindianexpress.com/
  3. https://timesofindia.indiatimes.com/science
  4. https://www.fortuneindia.com/macro/iit-madras-releases-worlds-largest-digital-dataset-of-human-fetal-brain/119504
  5. Image credit: Photo by Pavel Danilyuk: https://www.pexels.com/photo/ultrasound-of-an-unborn-child-7108416/ (Free to use)
Author: Sumana Rao | Posted on:
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Easy tips to clean cookware

Quick tips to clean cookware

Daily cookware that we use for serving or eating must be clean and presentable. Any unwanted marks that settles on surface or inside the vessels including dried water marks make them look not so clean. Cleaning cooking vessels can be hard. Moreover, some cookware and vessels need extra effort and attention to clean. There are easy and quick methods to clean vessels using regular ingredients readily available in the house.

  1. To remove scorched milk: To get rid of the scorched milk smell from the steel vessel, add water to vessel and sprinkle little salt. Let salt sit for 10 minutes. After 10 minutes wash the vessel using dish soap as you usually do.
  2. Care for cast iron: Seasoning the cast iron is a traditional method. This improves the texture and makes cooking easy with cast iron. To season the cast iron, apply vegetable oil inside the cast iron tava or skillet. Leave it for a day or two and wash. Once a while or every wash you can repeat this to keep the cast iron in good shape for long term use. Do not soak the cast iron in soap water as soap can seep through the porous surface of iron, spoiling the texture of the cast iron and this will destroy your recipe and cooking. Instead of soap, use salt and borax to clean cast iron after cooking.
  3. Baking pans, pie pans cleaning: Sometimes rust stain can destroy pans. To get rid of rust stain, cut a potato in half, dip in a mixture of dish soap, baking soda and little bleach and rub the rust stain using the potato followed by a wash with water.
  4. Nonstick cookware: Do not use abrasive pads to clean nonstick cookware. Instead, use soft sponge, dish soap and warm water.
  5. To clean burnt pot or vessel: Do not take trouble to scrub the burnt vessel as it is. Instead, fill little water, add few drops of vinegar, one spoon baking soda and keep the vessel on medium heat. After a boil turn the heat off. Use dish soap and wash the vessel.
  6. To clean copper vessels:

*Tamarind and salt: Apply tamarind and salt evenly on the surface, scrub and leave it for couple of minutes followed by a wash using dish soap.

*Use salt and vinegar: Mix a cup of vinegar and three tablespoon salt. Transfer it to spray bottle. Spray evenly on the vessel, allow it to sit for few minutes. Scrub and wash using water.

*Tomato sauce: Apply tomato sauce and scrub the copper vessel. Leave it for few minutes. Wash using dish soap and rinse in water.

*Lemon and salt: Mix salt and lemon juice to prepare paste. Apply the paste on copper vessel. Let it sit for few minutes. Scrub wash with dish soap and rinse with water. You can also use lemon half and salt. Scrub the salt and lemon half on the surface, leave it for few minutes and wash using dish soap and water.

  • Silver vessels:Use tamarind and salt, lemon and salt, tomato sauce to clean silver vessel just like the copper vessel cleaning tips described above. After washing, dry silver vessels. Using a clean cloth wipe again to make sure no water or moisture left behind in silver vessels. Wrap them in paper and transfer to airtight plastic bags (big Ziploc will do too). This prevents oxidation of silver metal and retains the shiny look.

Author: Sumana Rao | Posted on:
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Beetroot rasam recipe

Beetroot Rasam Recipe

Beets or beetroot is a nutritious vegetable with several health benefits. It provides vitamin C, folate, dietary fiber to promote bowel movements and it is recommended for heart, brain, blood, and eye health. There are many ways to include beets in our diet. During winter one can prepare hot rasam and drink like soup before a meal.

Try this simple beetroot rasam recipe at home.

Ingredients:

  1. Beetroot – small cut /grated – 1.5 cup
  2. Grated coconut – 2 Tbsp
  3. Garlic -5-6 cloves
  4. Onion -1 small
  5. Red chili -1
  6. Green chilies -2
  7. Curry leaves – few
  8. Tamarind juice – ½ cup
  9. Rasam or chili powder – ½ tsp
  10. Mustard -1/2 tsp
  11. Cumin – 1 tsp
  12. Asafetida – Pinch (optional)
  13. Salt – as per taste
  14. Coriander -1/4 cup -chopped

Preparation:

  1. Wash and peel beetroot skin. Grate or chop into small pieces. Cook beetroot for about 10 minutes with little water.
  2. After cooling, grind the beetroot with coconut and very little water (2 Tbsp), transfer to rasam vessel.
  3. Heat oil in a deep pan on medium heat– add cumin, mustard, green chili, red chili. Once mustard splutters add crushed garlic, thinly sliced onion, and curry leaves. Fry onion and garlic to golden brown color.
  4. Transfer contents from deep pan to beetroot puree, add tamarind juice, salt, asafetida, turmeric and mix well. Adjust quantity with required amount of water.
  5. Add rasam or chili powder and continue boiling.
  6. Boil the beetroot rasam, garnish with chopped coriander and serve hot with rice or pour to drinking cups.

Image credit: https://pxhere.com/en/photo/1080732 (cc by 0)

Author: Sumana Rao | Posted on: December 5, 2025
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Foods to reduce cortisol level

Take Help Of These Eight Foods To Reduce Cortisol Level And Unwanted Fat

Cortisol, often called the “stress hormone,” plays a significant role in our body’s response to stress. When cortisol levels are elevated for extended periods, it can lead to various metabolic changes that promote fat accumulation, particularly in the abdominal area.

Do you how cortisol increases fat in our body? Understanding these mechanisms highlights the importance of managing stress and maintaining balanced cortisol levels to support a healthy weight and overall well-being.

Stimulates appetite and cravings: Cortisol can increase appetite, especially cravings for high-calorie, high-sugar foods. This is because the body prepares for a perceived “fight or flight” situation by storing more energy in the form of fat.

Promotes fat storage: High cortisol levels can signal the body to store more fat, particularly in the visceral (abdominal) area. This type of fat is linked to a higher risk of metabolic disorders and is more hormonally active than subcutaneous fat.

Impairs insulin sensitivity: Chronic stress and elevated cortisol levels can impair insulin sensitivity, leading to higher blood sugar levels. This can promote fat storage and increase the risk of developing insulin resistance and type 2 diabetes.

Affects metabolism: Elevated cortisol can slow down metabolism by affecting thyroid function and other metabolic processes. A slower metabolism means the body burns fewer calories at rest, leading to increased fat storage.

Redistributes fat: Cortisol can cause the redistribution of fat from peripheral areas (like arms and legs) to central areas (like the abdomen). This redistribution is part of the body’s response to stress and is designed to provide quick energy sources in times of need.

Breaks down muscle: High cortisol levels can lead to muscle breakdown (catabolism) to provide the body with glucose. Loss of muscle mass can lower the overall metabolic rate, making it easier to gain fat.

Apart from learning how to manage day to day stress, we can also take help of foods to bring down cortisol level. Here are eight of the best cortisol-lowering foods for women, along with the reasons why they are effective:

  1. Dark chocolate:  Dark chocolate can help reduce cortisol levels because it contains antioxidants like flavonoids, which can help modulate stress hormones. Studies suggest that consuming dark chocolate can lower cortisol and improve mood.
  2. Bananas:  Bananas are rich in potassium and vitamin B6, both of which help regulate cortisol levels. Potassium helps control blood pressure, and vitamin B6 plays a role in neurotransmitter synthesis, which can influence mood and stress response.
  3. Yogurt/curd:  Probiotics in yogurt can support gut health, which is linked to stress and cortisol levels. A healthy gut microbiome can help reduce inflammation and cortisol production.
  4. Oats:  Oats are a complex carbohydrate, which can help stabilize blood sugar levels and prevent spikes that can lead to increased cortisol production. They also contain magnesium, a mineral known for its calming effects on the nervous system.
  5. Green tea:  Green tea contains theanine, an amino acid that promotes relaxation and reduces cortisol levels. It also has antioxidants that can protect against stress-induced cellular damage.
  6. Berries:  Packed with antioxidants, vitamins, and fiber, berries help combat oxidative stress and inflammation, which can lower cortisol levels.
  7. Nuts and seeds (like almonds, walnuts, chia seeds):  These provide healthy fats, fiber, and protein that help stabilize blood sugar levels and reduce cortisol production. They are also high in magnesium and vitamin E, which can support stress reduction.
  8. Avocado:  Rich in healthy fats, fiber, and potassium, avocados help maintain stable blood sugar levels and support adrenal health, reducing cortisol production.

Incorporating these foods into your diet can help manage stress and lower cortisol levels, contributing to overall well-being.

Generated with AI ∙July 25, 2024 at 3:25 PM (WerIndia)

Author: Sumana Rao | Posted on:
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Kids sports

How To Choose Right Sports For Your Kids?

As a parent, are you confused and concerned about what sports your kids can participate in and play? Telling and forcing kids to join sports which they don’t enjoy can lead to issues in their development.  To choose the right sport for your kids, focus on their age, personality, interests, and physical abilities. Start with fun, low-pressure activities, then gradually explore structured team or individual sports as they grow.

Some of the key factors that can help parents to choose right sports for kids are –

Age and development stage:

  1. Ages 2–5: Best for unstructured play like running, swimming, or tumbling. Focus on fun and motor skills.
  2. Ages 6–9: Introduce basic team sports (football, cricket, kabbadi) or individual ones (swimming, gymnastics).
  3. Ages 10+: Kids can handle competitive sports with rules, strategy, and teamwork.

Personality and interests:

  1. Social kids may thrive in team sports (football, volleyball, cricket).
  2. Independent or focused kids may prefer individual sports (tennis, martial arts, swimming).
  3. Creative or energetic kids might enjoy dancing, skating, or gymnastics.

Physical abilities and safety:

  1. Consider coordination, endurance, and strength.
  2. Use tools like the Healthy Sport Index to compare sports by injury risk, fitness benefits, and social development.

Exposure and experimentation:

  1. Let kids try multiple sports before committing.
  2. Encourage seasonal variety—football or soccer in fall, swimming, running in summer—to avoid burnout and broaden skills.

Kids get benefits from participating in sports- it helps in many ways and prepares them for life.

  • Builds confidence and self-esteem – mastering new skills helps children believe in their abilities.
  • Improves focus and discipline – following rules, practicing regularly, and staying committed support healthy habits.
  • Teaches emotional regulation – kids learn how to manage wins, losses, frustration, and pressure.
  • Reduces stress and anxiety – physical activity releases endorphins that boost mood.
  • Strengthens muscles and bones.
  • Improves coordination, balance, and motor skills.
  • Supports healthy weight.
  • Boosts cardiovascular fitness.
  • Encourages lifelong healthy habits around exercise.

Kids who play sports often:

  • Perform better in school.
  • Have higher levels of focus and memory.
  • Learn how to balance activities and responsibilities.

Choosing sports for kids isn’t about pushing them into what we like, it is about finding what makes them light up and what they enjoy.

References:

Author: Sumana Rao | Posted on: November 25, 2025
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Difference between pink salt and iodized salt

How Good Is Pink Salt For You? Why We Should Not Give Up On Iodized Salt?

Now a days lot of people use pink Himalayan salt both in their diet as well as in cooking. Pink Himalayan salt contains trace minerals and can be a flavorful alternative. However, it can replace iodized salt which is essential for our thyroid problems like hypothyroidism and goiter. If you are a fan of pink Himalayan salt, then do enjoy in moderation but keep in mind that in your diet iodized salt is necessary.

Understanding the difference between Pink Himalayan salt and Iodized salt will help us to choose and determine which salt we should be using and when.

Benefits and risks of pink Himalayan salt

Do you know? Pink Himalayan salt is type of rock salt mined from the Punjab region, particularly from the Khewra Salt Mine near the Himalayan foothills. It is known for its distinctive pink color, which comes from naturally occurring trace minerals—iron oxide but also small amounts of calcium, magnesium, and potassium.

Pink salt contains trace amounts of minerals like calcium, magnesium, and potassium, which give it light pink color.

  • May support hydration and electrolyte balance.
  • You can add flavor with less sodium compared to regular table salt.
  • Sometimes used in spa therapies called halotherapy for respiratory health.

What are pink salt’s limitations?

  • The mineral amounts are tiny compared to daily needs.
  • It still contains sodium, so overuse can raise blood pressure.
  • It lacks iodine, which is vital for thyroid health.

Benefits of Iodized salt:

Your thyroid gland needs iodine to produce hormones that regulate metabolism, growth, and energy. Iodized salt was added to combat widespread iodine deficiency, especially in inland areas where seafood (a natural iodine source) is scarce. Adults require about 150 micrograms of iodine per day. Iodized salt is the easiest way to meet this requirement.

Deficiency of iodine can result in –

  • Goiter -enlarged thyroid gland.
  • Hypothyroidism or low thyroid hormone levels
  • Developmental issues in children

How do we include both pink salt and Iodized salt in our food?

  • You can enjoy pink salt for taste and aesthetics, but do not rely on it for iodine.
  • Keep iodized salt in your diet to protect thyroid health.
  • If you prefer gourmet salts, make sure you are getting iodine from other sources like dairy or supplements.

Ways to include pink salt and iodized salt in our diet:

Where to use pink salt? Pink Himalayan salt is more about flavor, aesthetics, and presentation than nutrition.

  • Finishing dishes: Sprinkle on salads, grilled vegetables, or roasted meats for a gourmet look.
  • Food styling: Its pink hue makes perfect for plating Ayurvedic cuisine or styled food photography.
  • Seasoning blends: Mix into spice rubs fusion dishes.
  • Beverages: A pinch in detox water, lemonade, or lassi for a mineral twist.
  • Special cooking: Works well in slow cooking, soups, or marinades \.

Where to use iodized salt? Iodized salt is about daily nutrition and health. Use it in –

  • Everyday cooking: Use in rice, curries, dals, and stir‑fries to ensure iodine intake.
  • Baking: Essential in bread, cakes, and pastries where precise salt balance matters.
  • Staple foods: Add to any dishes that you eat regularly like – boiled vegetables, pasta, or lentils.
  • Family meals: Especially important for children and pregnant women to prevent iodine deficiency.
  • Hidden seasoning: Since it dissolves easily, it is perfect for soups and sauces.

Pink salt is fine as a culinary choice, but iodized salt is non-negotiable for preventing iodine deficiency. Think of pink salt as a stylish accessory, while iodized salt is the essential foundation for your health.

Image credit: Image by Jasmin from Pixabay (free to use under Pixabay content license 4-4-2017) & Image by Marek from Pixabay (free to use under Pixabay content license 10-21-2021)

Author: Sumana Rao | Posted on: November 19, 2025
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