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.
Spicy herb bread

Homemade spicy herb bread

Aromatic herb bread is tasty and easy to prepare. Adding certain herbs and little bit of green chili enhances taste of herb bread. If you have bread machine it is much easier to prepare herb bread. If not, try the old way, kneed the flour using a wooden spoon and hands until the dough ball cleanly separates from sides of the bowl. Try the spicy herb bread for evening snack or morning breakfast.

Ingredients:

  1. Bread flour – 3 cups
  2. Baked potato – 1 cup
  3. Salt – ½ tsp
  4. Instant yeast – 1.5 tsp
  5. Butter – unsalted 1 Tbsp
  6. Rosemary – chopped 1 Tbsp
  7. Thyme- chopped 1 Tbsp
  8. Chive – chopped 1 Tbsp
  9. Green chilli – chopped one chilli
  10. Olive oil- 1 Tbsp
  11. Water – warm 2 cups

Preparation:

  1. In a bowl add ¼ tsp instant yeast to one cup warm water and 1 cup bread flour. Blend the mix to create sponge texture. Cover with lid and leave it aside.
  2. Add boiled potato (keep little potato aside) butter, salt, yeast, chopped herbs, chopped chilli and warm water to stand mixer and mix. Add water or flour to make a dough ball.
  3. Remove the dough ball and knead the dough ball
  4. Now add remaining potatoes in the dough ball – insert in the center and edges of dough ball
  5. Apply olive oil, cover with lid and keep it aside till the dough ball doubles its size.
  6. Bake the bread at 400F for about 30-45 minutes. You can bake entire dough ball or make small balls and bake.
  7. Serve hot baked bread for supper or breakfast with butter.
Author: Sumana Rao | Posted on: April 10, 2019
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Selma Blair fights MS

Actress Selma Blair fights MS

Selma Blair actress who is known for her roles in Legally Blond, Cruel intentions recently appeared on a TV show and opened about her condition- multiple sclerosis (MS).  Last year in August after seeing a doctor for what she thought was pinched nerve, Blair diagnosed with MS. After her appearance in Oscar’s Vanity Fair after party with cane in hand to support, 46-year-old actress gave an interview on Good Morning America and spoke about her diagnosis for the first time.

Selma expressed how the chronic condition MS has changed her life. As she said in the interview, after her son’s birth she struggled to get doctor’s serious attention on her symptoms. After her diagnosis last year, doctors found 20 different MS related lesions in brain. The diagnosis gave her some relief – she said. What she initially thought her condition is a pinched nerve and her good friend Elizabeth Berkley urged her to see neurologist. MRI check up revealed lesions in her system.

Multiple sclerosis is an incurable disease of central nervous system. It affects how the brain and body communicate. MS is an abnormal response of the immune system, is directed against the central nervous system (CNS) which is made of brain, optic nerves and spinal cord.  In CNS immune system causes inflammation that damages myelin fatty substance that insulated nerve fibers and nerve fibers themselves. It also affects those cells that make myelin.

The damage in CNS produces varieties of neurological symptoms that will vary among people based on the severity and type of MS. Those damaged areas develop scar tissue and hence the name multiple areas of scarring or multiple sclerosis.  The cause of MS is not known and believed to be hereditary, abnormalities in immune system and environmental factors. As per National Multiple Sclerosis Society , an estimated 2.3 million people are living with MS worldwide.

Early symptoms of MS are like common disorders like sprain, strain or nerve pinches. The difference between the two are – symptoms related to MS does not resolve and should be treated. Sometimes doctors can misdiagnose MS condition with other common disorders. In Salma’s case, the disease took almost 15 years to diagnose.

Symptoms of MS: Fatigue, tiredness, tingling, weakness, vision problem, bowel problem, pain in the body, depression, difficulty in moving/walking and feelings of stiffness. Sometimes the symptom can get worse or flare up with new ones. These flares can last few days and cause new damages because of inflammation. These flareups can look like stroke with numbness, weakness, lack of coordination, instability.

There is no cure for MS. But the disease can be managed to slow down the progression. According to National MS society managing MS is an ongoing process, beginning with the very first symptoms and continuing throughout the disease course. Physical therapy, attention to quality of life, wellness and health are effective way to slow down the progression.

As for Selma, she is creating awareness about MS in various ways. She found a friend in Michael J Fox of ‘Back to the Future” fame, who is also suffering from MS from past many years. Fox guided and helping Selma with his knowledge about MS. Blair recently shared her first makeup tutorial to highlight that her “fine motor skills are not fine at this moment.” Her mobility issue is making it difficult to apply the products properly on face. Instagram of Blair on tutorial says “MS People: Brush. Big. Bronzer. There. Done. Stop. Bye”!  Blair is also talking about her struggle with spasmodic dysphonia, a disorder associated with MS makes a person speaking difficult.  

For more on MS:

https://www.nationalmssociety.org

https://www.womenshealthmag.com

https://www.prevention.com

Author: Sumana Rao | Posted on:
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Advanced yoga pose

Flying Crow Pose

Flying Crow Pose is an advanced yoga pose that must be learnt and practiced in front of an experienced yoga instructor. This pose known as Eka pada Galvasana in Sanskrit, named after Saint Galvav. In this pose one leg will be on the back of one of the biceps and another leg in the air and entire body rests on the two arms. This pose helps in strengthening the forearm, tones bicpes, tightens abdomen, opens up hips. In addition it helps to be focused and gives sense of achievement while building up confidence – Healthylife

LEVEL : Advanced

Anatomy :Abs, Arms, Hips, Shoulders

Pose Type :Arm Balance, Hip Opener

Sanskrit :Eka Pada Galavasana (eh-kah pah-dah gah-lah-VAHS-anna)

eka = one pada = foot Galava = the sage Galav

BENEFITS:

  • Strengthens the arms, wrists, neck, and shoulders
  • Opens the hips
  • Strengthens the core
  • Improves balance

CONTRAINDICATIONS

  • Pregnancy
  • Carpal tunnel syndrome (CTS)
  • Wrist, shoulder, or lower back injuries

HOW TO

  1. Begin standing in Mountain pose. Cross your right ankle just above your left knee. Flex your right foot.
  2. Bend forward to place your palms on the ground in front of you, shoulder-distance wide. Press the backs of your upper arms against your right shin. Hook your right toes around your upper left arm.
  3. Lift your hips and bend your elbows. Shift your bodyweight far enough forward that your left foot lifts off the floor. Straighten your left leg so it’s parallel to the ground.
  4. Balance in the pose for several breaths. Exhale and lower your back leg to the ground. Carefully unwind and then change sides.

MODIFY OR REPLACE

Alternatives:

Modifications:

  • Place a pillow or blanket beneath your head to alleviate the fear of falling forward.

SEQUENCING TIPS

Before:

  • Warrior II (Virabhadrasana II)
  • Eagle pose (Garudasana)
  • One-Legged King Pigeon pose (Eka Pada Rajakapotasana)

After:

  • Standing Forward Bend (Uttanasana)
  • Gorilla pose (Padahastasana)

TEACHING CUES

  • Shift your bodyweight far forward to balance.
  • Spread your fingers wide.
  • Pull your chest forward to lengthen your front body.
  • Push the floor away from you to activate your core.

VARIATIONS

  • Reach your back leg up and toward the sky.

WATCH OUT FOR

  • Toes not hooked around the upper arm
    Credit: This article and image published with prior permission from https://beyogi.com
Author: Sumana Rao | Posted on: April 3, 2019
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Feel like crap syndrome

Do you have FLC syndrome

FLC syndrome or “Feel like Crap” syndrome affects many. After eating certain food, one feels sluggish, gain weight and resistance to weight loss with other chronic conditions. It is a complex syndrome and people find hard to fix it. We try hard – working out every day, following diet programs, eating less, portion control – what not – still we find it hard to reduce weight and lose interest in everything.

Fact is, FLC syndrome is experienced by most of us and still don’t know how to address it.  To understand more about FLC syndrome one need to understand the symptoms associated with it.

  1. Excess weight gain
  2. Crave for refined carbohydrates and sugar
  3. Feeling tired and sluggish
  4. Bloating, gas, constipation or diarrhea
  5. Sinus problem, congestion, breathing problem
  6. Allergies
  7. Skin rashes – acne, eczema, psoriasis
  8. Headache and memory problem
  9. Low sex activity or function
  10. Brain fog and less clarity
  11. Muscle and joint pain
  12. Mood variation – anxiety, depression and sleepless nights/insomnia

These symptoms appear often and in between one might feel better and again the symptoms appear.

Eating wrong food make us sick and eating right food corrects our health – it is a simple principle. Food plays a major role in life of every being. In fact, food should be our medicine and not the other way around. FLC syndrome is associated with the food that we intake. Processed foods, the chemicals, all those unknown ingredients that we are not aware of are responsible for FLC syndrome. After eating certain food several symptoms might develop and remain for many days. These symptoms that one develops is not healthy and to reduce any conditions that might develop we seek help of medicine. Instead if we change the food habit it helps to reduce the above-mentioned symptoms while losing weight.

Detoxifying body and keeping ourselves away from the foods that make us develop harmful symptoms is one best solution for FLC syndrome. According to Mark Hyman MD, “there are bad foods, there are toxic and addictive foods we should not be eating, and 100 calories of almonds is VERY different from 100 calories of soda. Any fifth grader knows that. But most nutrition experts, doctors, and our policy makers still haven’t figured out that a calorie is not a calorie! Some calories make us sick and fat, and some make us thin and healthy”.  In his book The blood sugar solution 10-Day Detox Diet  Mark Hyman explains how deleting sugar and other carbohydrates helps to reform our health for better.

To overcome FLC syndrome we need to change our diet by eliminating what is not healthy for us.  When we say healthy – it includes good amount of protein, fruit, nuts or seeds, non-starchy vegetables, healthy fats and oils, drinking water – 8 ounces minimum.

Dr. Mark Hyman recommends certain foods in his 10 day detox diet.

For example, if you are a vegetarian be selective about the food that your intake to detoxify your body.

  • Proteins in cashew, sunflower, almond, tofu, sesame, chia, flax etc.
  • Oil – For cooking with high heat use coconut oil, grapeseed and avocado, for moderate heat – olive, grapeseed, unrefined sesame oil, without heat – extra virgin olive oil. Fats from coconut, olives, avocado is good to reduce FLC.
  • Non-starchy vegetables like artichokes, celery, kale, lettuce, turnips, zucchini, onions, green leaves etc
  • Fruits – Blackberry, cranberry, lime, lemon, raspberry
  • Sweeteners – NONE
  • Grains – No grains or beans for 10 days
  • Beverages – Water, herbal tea – no other beverages

Consuming organic food, raw nuts and seeds, fresh foods, unrefined oils, soy foods are recommended as part of healthy diet. When we consume such food and make it a habit of consuming healthy food beyond 10 days it helps us to overcome FLC syndrome also d removes stubborn belly fat. It also restores the nutrient deficiencies if any in our body and brings back not only the strength also good sleep, healthy weight, energy, beautiful skin and beautiful smile!.

Bad food only can cause damage to body. Cutting one or two such bad foods from our daily diet will bring noticeable change in health. What happens when we remove unhealthy food from our diet? Understanding and eliminating such harmful junk foods by replacing with healthy ones is a better way to avoid FLC syndrome because Food is our medicine!

References:

Author: Sumana Rao | Posted on: March 25, 2019
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Onion slicer and cutter

Must have veggie fruit cutters

When you visit restaurant or while attending parties you might observed how neatly veggies and fruits are sliced. Well, with modern kitchen tools everything can be done easily. There are many such kitchen tools are available that makes cooking and eating interesting. These included DIY fruit and vegetable cutters. Some of them really helpful – for example onion cutter and slicers, pineapple cutters and veggie noodle makers. See yourself! Yes, these are must have veggie fruit cutters for beginners, those who want to exceed their skills in cooking and pursuing to be top chefs!

1. Onion slicer -The featured image-  All you need to do is peel external skin.

2. Tomato, potato slicer – No more mess here!

Tomato & potato slicer

3. Pineapple cutter – We sometimes don’t buy pineapple which is a wonderful fruit. Use pineapple cutter – it is easy to remove skin and cut pineapple

Pineapple cutter

4. Fruit cutters- Are handy for display of fruits in an attractive way

Fruit cutter

5. Veggie noodle maker – Both kids and adults are fond of veggie noodles. There are both complex and simple veggie noodle makers available.

Veggie noodle maker

6. Green leaf chopper – It looks like scissor and acts as scissor! Easy to chop cilantro, mint, oregano or any herbs

Green leaf chopper

7. Veggie and fruit art cutters – Use these cutters to cut fruits like apple and root veggies like carrot, radish artistically and display in parties!

DIY Veggie and fruit cutters

Image credit & products detail: https://www.webstaurantstore.com/, VGlow products, https://commons.wikimedia.org/wiki/File:AppleCorer%26Slicer.JPG, Amazon.com, walmart.com

Author: Sumana Rao | Posted on:
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Carrot coconut salad

Gut friendly carrot coconut salad

Do you want to increase your gut health? Vegetable salads are best for gut health. Carrots are alkaline in nature and helps to maintain pH of gut system and helps in easy digestion. It reduces constipation. Carrot can be consumed raw. To increase the taste one can prepare carroty curry or carrot coconut salad and have as a side dish with rice and chapati or eat salad as it is.

Carrot coconut salad : Preparation time 20 mins

Ingredients:

  1. Carrots – 5 (organic is preferred)
  2. Cucumber – 1
  3. Grated fresh coconut -1 cup
  4. Lemon- 1
  5. Black pepper – 1 tsp
  6. Salt – as per your taste

For seasoning

  1. Vegetable oil – 2 tsp
  2. Cumin – 1/2 tsp
  3. Mustard – 1/4 tsp
  4. Green chilli – 2 finely chopped
  5. Asafoetida – a pinch
  6. Curry leaves – few
  7. Cilantro – chopped ½ cup

 Preparation:

  1. Wash and peel carrots and grate
  2. Wash and peel cucumber and cut into small pieces
  3. Mix carrot, green chilli and cut cucumber in a large bowl
  4. Add lemon juice, black pepper and salt and mix carrot and cucumber well
  5. Place a pan on medium heat, add oil and rest of the tampering ingredients. Get ready with seasoning.
  6. Allow seasoning to cool and add to carrot cucumber salad
  7. Add grated coconut, chopped cilantro, mix well and serve with bread, chapati or rice as a side dish.
Author: Sumana Rao | Posted on: March 20, 2019
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