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.
Minimize energy usage

Tips to minimize energy usage

To minimize energy consumption at home during summer follow these tips and you will see minimum energy usage at end of month.

1.       Clean your refrigerator condenser coils. Make sure air circulates freely. Dust accumulation makes fridge motor work harder and uses more electricity.

2.       Rain harvest is very useful to water garden – collect rainwater using rain barrel. Make arrangement to collect rain water from the house terrace and use it for gardening purposes.

3.       Clean all the exhaust fans, check filters and replace bad filters

4.       Drain sediments from hot water heater. Sediments collected at bottom of the water heater makes heater work hard to heat water and energy consumption goes up.

5.       Ventilate house properly to remove moisture inside home and allow fresh air to come in. A heat recovery ventilation system is helpful to replenishing home with fresh outdoor air and creates healthy environment inside home.

6.       Fix all leaky taps and fixture. This applies to garden hose too. Use low flow shower heads

7.       Use cold water to wash and rinse clothes. It saves money as less or no use of hot water saves money.

8.       Keep the curtains, shades or blinds down on Sun facing windows and glass doors, it keeps house cool. It will cost you less as you don’t need to cool the house often.

9.       Check for air leaks in all windows and doors. If any this is time to fix and save money on air conditioning unit. This will also help during winter to heat loss.

10.   If you can afford, considering selling or getting rid off old appliances that you might have. Look for energy efficient appliances that reduces your bills while saving energy.

11.   Turn off lights, turn off computer monitor, unplug machines and tools that you don’t use.

12.   Use stand, box or ceiling fans to cool yourself. Fans don’t need to cool entire place like air conditioner. Fans will give chill effect while cooling body. Set the fans blades counterclockwise to cool home more efficiently and you will feel air blowing on skin in the summer.

13.   Set up your thermostat between 72-78 degrees. Every one degree raise in temperature above 72 degrees (up to 78) will save up to 3% cooling expenses.

14.   Use LED bulbs and upgrade your house with cost efficient LED bulbs in all rooms. LED bulbs stay cool to touch and while drawing a fraction of the power used by other types of bulbs.

15.   Spend more time in lower floor or lowest area in your house such as ground floor, basement as those areas will be much cooler.

 

References:

Home

https://www.directenergy.com

https://money.usnews.com/

Image credit: Photo by Zain Ali from Pexels (Free for commercial use)
 

Author: Sumana Rao | Posted on: July 2, 2019
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Essential oils for yoga practice

Essential oils for enriching yoga practice

Yoga is disciplined practice for well being of both body and mind. Disciplined practice helps us to connect, align and balance the body and mind. Yoga helps us to rejuvenate body by overcoming the impurities while stretching and balancing. The focus of yogis is to achieve overall wellness and to overcome negative thoughts to achieve mental clarity. Sometimes one can practice yoga combining with certain essential oils as essential oils helps to bring positive emotional state and mental clarity. Essential oils are product of plants and help both physically (to relax muscles) and energetically (by creating energy channel).

When used properly with yoga practice, essential oils can be powerful in terms of healing body and mind. Essential oils that support yoga practice -,

  1. To feel grounded: Yoga practice helps us be grounded. To achieve this use tree derived oils. Because tree oils will connect our roots to earth and keeps us balanced. Use cypress, vetiver or cedarwood. Ginger essential oil also helpful if this is your purpose.
  2. For creativity: To open creative chakras use tangerine, peppermint, patchouli, orange, citrus oils.
  3. To achieve intuition: Frankincense, sage, rosemary, rose, lemon essential oils help to enhance intuition in third chakra.
  4. To connect to universe: Sandalwood, basil,  ginger and lotus oil will help in opening crown chakra. Crown chakra is what gives us experience of presence of divine and highest self.
  5. Gratitude: Clove, orange oil, bergamot, ylang-ylang oil, grapefruit oil opens heart and keeps mood balanced by bringing the feeling of gratitude in mind.
  6. To promote sleep: Use lavender, neroli, ylang-ylang, eucalyptus oil calms the mind. If you are practicing Chaduranga dandasana and Vinyasa then these oils are good to achieve relaxation after intense practice.
  7. To achieve peace and calm: Use Frankincense essential oil as it is regarded as one the most spiritually charged oil
  8. For meditation session: Use rose oil as it is helpful for those who want to feel the self worth and boost self-confidence. As we know rose fragrance indicates love and opens up heart.
  9. For total relaxation: Lavender oil is good for relaxation purposes. It is also known as starter oil as it is preferred for beginners of yoga.
  10. To reduce tension: Any tension during yoga practice can disturb the pose. To reduce tension and get into meditation and to improve flexibility use ylang-ylang or chamomile essential oil.
  11. To improve breathing technique: Peppermint oil has positive influence on respiratory system. Apply peppermint oil on wrist before breathing practice to improve breathing session.
  12. For uplifting: Orange essential oil is helpful to uplift your spirit during yoga practice. It helps in focusing and boost concentration by reducing stressors.

One can use essential oil in different ways during yoga practice. To use essential oil in yoga practice, make sure you are not allergic to that essential oil. Or if you are a yoga instructor get consent from students and tell them what type of essential oil you will be using. If they don’t want to use essential oil they can opt out.

  • Dilute oils with proper carrier oil before applying it on the skin.
  • Before beginning of yoga apply the oil on feet, temples, back of neck, back of wrist
  • Spritz the blend in the space at beginning and end of class
  • Keep diffusers in the corners or in spaces
  • Spray blend of essential oils on the mat before or after the class.
  • During shavasana apply on temples or feet and continue with shavasana. With students permission, apply it on their forehead or feet.

There are hundreds of essential oils available. Check the source and purity, understand how to dilute the essential oil and use it for your yoga practice. To optimize yoga practice session, to achieve peace, balance, well being of body, one can incorporate proper essential oils during yoga practice and thus get best health benefits of both yoga and aromatherapy!

Image credit: yoga pose: Photo by Sonnie Hiles on Unsplash (Free for commercial use)

Lavender Photo by Sharon McCutcheon on Unsplash (Free for commercial use)

Floral image -Photo by Priscilla Du Preez on Unsplash (Free for commercial use)

Author: Sumana Rao | Posted on: July 1, 2019
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Drugs from venom

Now Scorpion venom can control infectious bacteria

Many animals contain venom that can be poisonous to predators. Venom of animals is one of the nature’s great paradoxes as it is designed to kill but at the same time properties of venom can be used to cure human conditions. Venom of some animals produce mild irritation and discourage predators.  On the other hand, there are animals whose venom can easily kill an adult human within few minutes. The most heard venoms are of wasps, spiders, snails, snakes – cobra, viper, king cobra scorpion, octopus, frogs and fishes.

In recent years researchers attracted to chemotherapeutic properties of various animal venoms. So far nearly 1000 types of venom toxins have been analyzed by scientists. Scientists use animal venoms to cure and control certain human diseases. Venoms of cobra, king cobra, viper and frogs are used in several experiments to cure human conditions.

According to researchers many venoms might hold answer for several infections and diseases.  Venom of a southeast Asia’s viper species could improve treatment of blood clots, venom from funnel web spider helps in preventing brain damage related to stroke.  Toxins present in centipede, snakes, snails have shown promising effect in treating heart conditions, chronic pain, blood clots, type 2 diabetes, wound heal etc.

A study in 2017 from National Taiwan University in Taipei showed the protein derived from the venom of Tropidolaemus wagleri, which is a snake effectively reduced blood clots in lab mice without causing the side effect such as any excessive bleeding.

A recent collaborative study by scientists of National Autonomous university of Mexico, Mexico city and Stanford University California made a discovery which is highly promising. Venom of a scorpion species ( Diplocentrus melici, Native to Eastern Mexico) was tested on mice and tissue samples for infectious bacteria. Compound present in the venom can fight off infectious bacteria without causing any harm to healthy tissue.

The compound 1,4 Benzoquinone derived from the venom of this scorpion acts as an antimicrobial agent against Staphylococcus aureus and Mycobacteriaum tuberculosis. This compound which is extracted from scorpion are two 1,4-benzoquinone compounds appear in red and blue. Both benzoquinones showed remarkable antimicrobial activities on two types of bacteria.

As of today, only few drugs derived from animal venoms are approved (by FDA) and rest are under clinical trials.

  1. Brazilian lancehead viper: Venom used in tips of arrowheads to help treat high BP and the drug derived from venom approved by FDA in 1981.
  2. Marine snails: Cone snail venom used in drug ziconotide to treat chronic pain
  3. Sea anemones: Extraction from venom used to treat autoimmune disease.
  4. Death stalker scorpion: Use in trials to help locate tumors during surgery!
  5. King cobra: Compound from venom is used in drug to treat chronic pain
  6. Saw-scaled viper: Use to create the myocardial infarction drug tiroban. Viper venom is known to have anticoagulant property and used in anticoagulant drugs
  7. Gila monster: Drug exenatide contains the venom extract and is used in type – 2 diabetes
  8. Fire bellied toad: Venom used to develop drugs to help imaging and identifying prostate cancer

Both sea snakes and venomous fishes are not largely explored.

Animal venoms are complex mixtures of proteins and peptides. A single venom may contain up to several hundred different components that cause different physiological effect. Scientists have discovered several venoms that are used in medicines. When venoms are used to make drugs it is the toxin – compound present in the venom are used. Dosages will be monitored and it takes many years from the time a toxin is identified to the time a new drug using that particular toxin tested and  brought to market in the form of a drug.

Today most of the compositions of venom from various species are examined. Genetic studies at molecular level is helping to understand the composition of venoms. These proteomics and genomics studies may help to discover new compounds. All the studies that is going on in drug field and the development of various methods might result in the entry of many new drugs to market as cure to human conditions.

References:

https://www.medicalnewstoday.com

https://www.pnas.org

https://healthypets.mercola.com

https://www.ncbi.nlm.nih.gov/

Image credit: https://escozulchile.cl/ficha/ & ttps://www.ncbi.nlm.nih.gov/

Author: Sumana Rao | Posted on: June 28, 2019
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Akshaya Patra mid day meal

Akshaya Patra A noble mid day meal program

Akshaya Patra is a midday meal program that is run by ISKCON (International Society for Krishna Consciousness ) is often credited for drawing school children to studies and to cut dropouts. It is an initiative of ISKCON Bengaluru, Karnataka of India. Under Akshaya Patra scheme mid-day meals are provided for rural schools for the underprivileged children and it supports children education through healthy meal.

The vision statement of Akshaya Patra is “No child in India shall be deprived of education because of hunger”

Akshaya Patra Foundation started feeding 1500 children in Bengaluru in the year 2000 ( June month) and as of today it has reached everyday more than 1.76 million children. So far it operating in 42 locations across 12 states of India and is conferred as the World’s largest NGO run Mid -day meal program. ISKCON’s this mission is to reach 5 million children by 2020!

The Foundation runs its operations through two kitchen models namely, Centralized kitchens – suitable for urban and semi-urban locations. It is mechanized and employ innovative technology to cook meals within few hours. Decentralized kitchen – is set up in areas which is not easily accessible and women employees cook the meals.

According to ISKCON, Akshaya patra has improve nutritional status of children and increased school enrolment and attendance of children. Rate of drop out reduced  and students are showing improved performance in studies. In addition, students attention span, academic progress improved. Harvard Business school included Akshaya Patra in their MBA curriculum for case studies on precision and time management.

This year, Akshaya Patra Foundation awarded with the prestigious Global Food Champion from BBC World Service. Chef Samin Nosrat one of he head judge of the panel said “I am really moved by getting school lunches paid for in the States and so to see it being done on such a large scale and in such an incredible way by Akshaya Patra that was a really moving and powerful thing to see. There is nothing more important to me than getting children fed. Several studies have proven that this is fundamental.”

This noble work of feeding children recently is going through a controversy. An article published in The Hindu, National daily – mentioned that school children are not happy with the food given by the organization as it lacked both onion and garlic. Many raised questions about the nutrition of mid-day meal  and some claimed food is going waste as it does not taste well. People criticized and tweeted Akshaya Patra meal.

Mohandas Pai, One of Board of the trustee of Akshya Patra shot back at the article published in The Hindu “you are lying: any data you have to make this statement”.

Akshaya Patra meal
Akshaya Patra meal

Who is making such accusation and meddles with children meal? The 20 year popular mid-day meal program which aims at protecting health of children and feeding poor children is questioned and abused by those who does not know the value and meaning of traditional meal. According to sources, Akshaya Patra saw an all-time high donations spree as thousands of first time donors donated liberally both in dollars and rupees for the noble cause. Those pseudo-activists who never admire and tolerate any Hindu organizations good work this time wrote a fake article that created ripples. Writer of the article visited two schools and found 3 fussy kids and claimed that food is not nutritious because it lacks garlic and onion! Writer did not provide names of the schools either. After realizing the bad impact of the article an apology came from the Director of the Hindu Magazine – according to sources!

How critical onion and garlic in our food? Not critical at all. Yes, both are nutritious and have medicinal properties. According to  Bhagavad Gita, Ayurveda and traditional food systems – both onion and garlic contain sulfur amount in higher concentration. Sulfur can distract our focus and agitate brain cells. Vedic literature says that onions and garlic are in the lower modes of nature which means are known for passion and ignorance. The foul breath and sweat that we get after consuming garlic can retain for several hours in our body. Consuming onion and garlic during breakfast or lunch time can disturb children.  This is the reason in India, food containing onion and garlic not offered to God. ISKCON is an organization of Krishna consciousness and follow vedic heritage and Hindu culture and does not include onion and garlic in Sathvik food.

Well, the attack on Akshaya Patra is conspiracy by non -Hindu groups ( also known as liberals). Akshaya patra provides nutritious meals to millions of children in India. Such great work should be appreciated and supported by all.

References:

https://iskcondesiretree.com

https://www.akshayapatra.org/

https://www.iskconbangalore.org/akshayapatra

https://m.ritam.app/

https://www.indiatoday.in/

Author: Sumana Rao | Posted on: June 27, 2019
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Stop sugar craving

How to get relief from sugar craving

Sugar craving is a common condition most of us face. Resisting eating sugar is tough but possible. As we practice resistance for sugar over time we will achieve success. Sometimes we need help to develop resistance for sugar cravings. Some common suggestions and home remedies can help to overcome problem of sugar craving.

  1. Never skip breakfast: After a long fasting night morning your body needs energy to start the day. Let your breakfast be balanced. Consume carbohydrate and protein to give you whole day energy. If you skip breakfast, your body craves for sugar.
  2. Have fruits available for you: To satisfy your sweet tooth make use of fruits that are sweet and bit sour. Oranges and apples are two good fruits that help you to slow down craving for sugar. Add blueberries and cherries in your list. Carry a box of cherry or berries in your bag. Other fruits like kiwi, watermelon, honeydew, nectarines, peaches, pears, plums that have low glycemic index are good to satisfy your sugar needs.
  3. Keep salty food away: Stop consuming too much pickles and other salty food. Excess salt consumption increases sugar craving. Cut down salt consumption and avoid foods that have high sodium content.
  4. Packaged food: In most packed food sugar is an ingredient appears under different names – nectar, corn syrup, fructose, molasses etc. Understand what is in the packed food and how much sugar it supplies per serving. If it contains more sugar than your body needs then say no to packaged food.
  5. Use spices: Some spices add flavor for food. Advantage of adding these spices, like cinnamon, cumin, garlic, onion etc. they give good flavor for food and supply no calories. Adding cloves, cardamom, turmeric to food imparts lot of flavor and reduces sugar cravings.
  6. Cinnamon powder: Cinnamon is a good source for chromium and chromium reduces sugar craving. Add a dash of cinnamon in your tea and food to reduce oxidative stress, to improve good cholesterol and to control blood sugar level. The sweetness in cinnamon is a good replacement for sugar and stops sugar cravings.
  7. Full meal: If you are hungry eat full meal. Include healthy fats, proteins and fibers in your meal. These complete meals will fill your stomach and stops craving for sugar.
  8. Incorporate sweet vegetables: In your diet include Roasted sweet potatoes, beets, carrots and butternut squash – these four vegetables are sweet and can replace sugar in good way.
  9. Sugar free drinks and snacks: Instead of consuming sugary drink add lemon juice to hot water and drink. Instead of candy and chocolates try tasty and good fruit. Instead of jam add butter or clarified butter on your toast. Prepare spicy buttermilk and drink to avoid consumption of sugary juice.
  10. Take hot shower:  Hot showers or baths gives relief from sugar craving. You should get dazed feeling similar to sauna effect and your craving will be gone.
  11. Brisk walk: When you feel like eating sugar, go for a brisk walk or run. While you go for brisk walk your endorphins or feel good hormones keeps away sugar craving
  12. Get relief from stress: Stress makes us feel to eat more sugar. Getting relief from stress either by certain activities or through sleep will help prevent sugar cravings.
  13. Avoid triggers: If you are a fan of fast food restaurant and coffee shops, avoid activities and walking in front of such restaurants and shops. The smell of coffee, food and juice can increase your cravings for sugar. Avoid going near such places itself to stop cravings
  14. Eat good amount of protein and healthy fats: Include coconut oil, avocado and ghee in your food. Lentils, beans and fax seeds are other food items that help to reduce sugar craving
  15. Chia seeds: Chia seeds good source of dietary fiber and omega-3-fatty acids. It is readily absorbed by water and swells up to form jelly like substance making us feel fuller for long time and this prevents us from sugar craving.
  16. Getting good sleep: Sleep depravation causes tiredness and low energy. When we feel low in energy body need something to support and it gives way for sugar craving. Get good sleep- if you are not a good sleeper then try different methods to get good sleep.

It is difficult to stop sugar craving, but once we make up our mind and stick to a sugar resistance strategy, we can achieve success and a healthy weight.

Image credit: Photo by Rod Long on Unsplash

Author: Sumana Rao | Posted on: June 25, 2019
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Hot flash symptoms and remedies

Hot Flash symptoms and remedies

Women who are in their menopause feel sudden warmth, heat in the body. This intense feeling can occur in back, neck, chest and face. It can cause lot of sweating after which one will feel chilled.  Hot flashes happens during menopause when the menstrual period becomes irregular and getting ready to stop. Hot flash symptoms and going through the experience can be uncomfortable and it can last for many years and can interrupt day to day life. 

According to research if the hot flash begin earlier stages of life, it can lost longer. Studies also show that both African American and Hispanic women get hot flashes many years than Asian and white women.

During menopausal transition ovaries begin to work less and less and the production of estrogen and progesterone hormones declines over time. These changes are responsible for hot flashes and the other name for hot flash is vasomotor symptoms.

General symptoms of hot flash:

  1. Rapid heartbeat
  2. Skin suddenly feels warm
  3. Blushing and redness of neck, face, ears, chest and back
  4. Severe sweating
  5. Tingling in fingers and pricing sensation under feet
  6. Feeling of dryness
  7. Chill after hot flash stops
  8. Leg pain and spasms
  9. Night sweats and sleep disruption

Other uncomfortable sensations comes with hot flashes : heart palpitations,  dizziness feeling, a pressure feeling in the head, weakness. Night sweat that causes  sleeplessness can result in poor concentration, memory issues,  irritability and exhaustion during the day.

Causes of hot flashes:

Hormonal changes in the women body during menopause cause hot flashes.  Other factors that can trigger hot flashes are: Alcohol, spicy food, hot drinks, caffein, tight clothes, hot room, stress and anxiety, some of the medications, smoking, hot drinks, exposure to severe sun

One can change life style and apply such strategies to go through hot flash period.

  1. Sip ice water through out the day or drink cold water
  2. Turn on fan while you are sleeping
  3. Dressing in layers – with appropriate fabrics
  4. Place ice pack in freezer always and place ice pack on neck, chest and back area
  5. Avoid spicy foods
  6. Use air conditioner or go to a place/shop/mall – public areas where free air conditioner is available like Library
  7. Limit alcohol consumption
  8. Avoid caffeine and hot beverages
  9. If you are a smoker – stop smoking
  10. Learn yoga breathing techniques – sheethal yoga helps body to cool down.
  11. To reduce stress, practice yoga and meditation – which has great benefit for menopause women. These self-calming techniques might improve menopausal symptoms.
  12. Maintain healthy weight

When the hot flashes do not go away with your life style changes and strategies, it is time to consult doctor for treatments.  

Doctor might prescribe medication to manage hot flash. This might include antidepressants, blood pressure medication or hormone replacement therapy (HRT).

Hormone therapy is one of the option. Hormone is a chemical substance made by an organ like the thyroid gland or ovary (Definition: NIH) If you chose hormonal therapy, talk to your doctor in detail and understand the pros and cons of the therapy. The risk can include heart attack, blood clot, breast cancer, dementia etc. Women who have certain conditions like heart disease, uterine cancer, blood clots, vaginal bleeding, liver problem and allergic to hormones must not consider hormonal therapy.

Natural remedies can help reduce hot flash symptoms:

1.Black cohosh: Well known herbal supplement that contains black cohosh works better for many. However if you have liver problem do not take this.

2. Evening primrose oil : also works out for many. However this should not be taken with other medications like blood thinners

3. Soy milk: Soy milk contains soy isoflavones that helps to balance hormones and drinking soy milk at least one glass a day can help.

4. Before considering any of the natural remedies talk to your doctor as some supplements can harm liver.

The hormonal roller coaster that women face during their menopause period triggers hot flashes.  It can last from few months to many years. Family support and help can make women go through the symptoms with less stress. Stay cool and do your best to reduce body heat and hot flash symptoms.

References:

https://www.everydayhealth.com

https://www.health.harvard.edu/

https://www.nia.nih.gov/

https://www.drugs.com/

Image credit: Photo by Jake Melara on Unsplash

Author: Sumana Rao | Posted on: June 24, 2019
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Yoga for family

Yoga for family

Everyone knows the benefit of doing yoga and from ages yoga asanas helping people to heal the body. Practicing yoga was a must in ancient universities and schools. Our ancestors clearly understood the meaning of yoga and how it heals oneself. As we get into poses, we will understand our limitations and try to challenge ourselves to do better in all aspects of life. Irrespective of physical agility or spiritual background or age, everyone can get benefit from yoga.

For kids, practicing yoga helps in cognition, focus, concentration, relieves anxiety, improves communication skills and gives confidence. Practicing yoga meditation helps them to understand the world better and shapes them to be a better human being. For adults, yoga helps to improve balance, reduces body pain, eases joint pain, reduces anxiety and depression, increases oxygen intake and more over helps them to connect better with surroundings.

When kids and adults practice yoga together, it can be a fun filled event!  In the process there is a lot we learn. We will get inspired by young minds and the outcome will be awesome! There are different ways to get everyone in the family for a fun filled yoga practice.

  1. Identifying yoga pose: Have a child to perform a yoga pose by showing yoga card. Let others identify the pose. Then have an adult perform a pose and ask children to identify the pose. Take turns like this and challenge the group to do poses with everyone.
  2. Challenging poses: Select some of the mid-level and advanced poses  like balancing, inversion and crazy poses. Tree pose, warrior -3 pose, peacock pose, ashtavakra pose, wheel pose, camel pose – these are challenging poses- to mention a few.  Ask anybody to come forward and try the pose. This inspires children to practice yoga in the future.
  3. Breathing exercises: Practice inhale and exhale together. Kids will like to breath like a lion, they will enjoy deer seal (Mrigi mudra), single nostril breath, Bhramari or hummuing yoga breath.  These breathing exercised well suited for all age groups.
  4. Mirror mirror : Ask child to sit or stand in front of you. Keep eye contact and slowly get into an yoga pose. Let the child mirrors the pose. Do not talk, just have eye contacts. If you are in tree pose, move the branches or in dance pose try to lift the heel. Mirroring the opposite person without talking and smile is going to be fun!
  5. Chaduranga dandasana, Surya Namaskar: This is a full body exercise and have a goal of completing specific number (12, 24, 51 etc) Surya namaskar. You will be surprised to see kids enthusiasm to complete the challenge.

This International Yoga Day take time to practice yoga with youngsters and family to make it fun and interesting.

Image credit; Mother and daughter doing push ups together on yoga mats at home – null

Author: Sumana Rao | Posted on: June 21, 2019
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