All posts by Sumana Rao

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Breastfeeding benefits

Benefits of breastfeeding baby

While Breastfeeding week is underway, young mothers or parents needs to understand why it is important and why there is so much talk about breast feeding babies. It is not only babies who benefit from breast feeding, mother’s health also will be in good condition.

The very first benefit parents should be aware of “Healthier baby”! Yes, breast feeding shapes good healthy baby. Let us see what the benefits of breastfeeding for both baby and mother are.

Mother’s milk in early stages of delivery (2 to 3 days) called colostrum or premilk contains many antibodies to help baby to fight against diseases. It also contains protein and low sugar and enough for baby to fight hunger. After 4-5 days breast milk will have both more sugar as well as protein that is required for baby to grow.

  1. Healthy baby: Any types of infections – pneumonia, cold or viruses are less among breastfeeding babies. Immune system grows stronger and mother’s milk that contains all goodies helps baby to fight against invaders. It also helps baby to protect system against Type 2 diabetes, crohn’s disease and digestive system will be in proper, healthy condition.

In addition breastfed babies have lower risk of :  ear infections, diarrhea and vomiting, lower respiratory infections, necrotizing, eczema

  1. Lower’s risk of sudden infant death (SIDS): Breast milk helps baby to survive and fight anonymous conditions that might develop. It reduces SIDS risk.
  2. Less obesity: Breastfed kids have lower obesity problem and so also mother!
  3. Bone health: Bone health of mother will be strong and good condition
  4. Calorie incinerator: Breast feeding burns up to 500 calories per day (20 calories per ounce) Feeding baby gives away lots of calories form mother’s body.
  5. Reduces stress: Breastfeeding helps mother to bond with baby happily and reduces any stress that mother might have. A sense of satisfaction that grows in mother by feeding baby itself helps to increase feel good hormones in the body.
  6. Reduces risk of cancer: Both mother and baby’s chances of developing cancer reduces. Chances of getting childhood cancer in babies and breast cancer and ovarian cancer in mother is less.
  7. Bonding with baby: Baby needs mother and one way of best bonding happens while breast feeding. Mother can connect to baby with care, love and natural affection. This gives baby confidence and boosts the morale. It cultivates good and healthy relationship with mothers.
  8. Breastfeeding saves money: Medical costs will be lower as breastfed babies need fewer visits to doctors, less prescriptions and hospitalizations.
  9. Better than formula: Plenty of babies formula are available in market. We don’t know exactly what are the ingredients that goes inside. With breastfeeding parents know where the food has come from.
  10. Right temperature for baby: Breast milk keeps baby’s body temperature at normalcy.

Breastfeeding means a healthy start that lasts a lifetime. It is the perfect food for babies and good for mother’s health too!

Image credit:Photo by Zach Lucero on Unsplash

Author: Sumana Rao | Posted on: August 7, 2018
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Chia seeds

Ways to include chia seeds in diet

Chia seeds comes from Salvia flowers of mint family. Saliva hispanica is the botanical name for the plant. Chia seeds are black or white in color and not brown. There is slight nutty flavor in these seeds and no significant flavor.

These tiny seeds were a staple food of Aztec and Mayan diets.  Chia seeds became popular in recent years throughout the world and people who wants to reduce weight and cholesterol try these seeds.

Just like basil these seeds also expand to hold water. They swell into gel like globules if you keep them on your tongue.

If you are not familiar with chia seeds before consuming understand how to incorporate them in our diet and should be aware of side effects.

Side effects of eating chia seeds: Some gastrointestinal issues like bloating, nausea, stomach pain, constipation and hard stool are possible. It can interfere with diabetic medicine and affect blood sugar levels.

One may develop rashes, hives, eye itching and watery eyes as symptoms of chia seeds allergy. Chia seeds contain Omega -3 fatty acids and can cause blood thinning and low blood pressure.

How to consume chia seeds?

Before proceeding with larger amounts, use chia seeds in smaller quantity. Slowly you can increase amount in your diet. Two ways to include chia seeds in your diet are:

  1. Chia pudding: Add chia seeds to almond milk or fruit juice. Chocolate pudding is popular with both kids and adults. For one glass of liquid add about 2Tbsp of chia seeds and stir it. Seeds will absorb liquid and it appears like pudding. It will take about 10 mins to get the globules. Add little cardamom powder for flavor.
  2. Grind chia seeds and add powder to food: Dry chia powder alone is bit bitter to taste. Prepare powder of dry chia seeds and add to smoothies, juices, oatmeal and yogurt. If you prefer sprinkle on salad. Mix chia powder with flax seed powder while preparing chutney powder. Sprinkle chia powder on dosa and waffles.

Do you know chia seeds can replace egg in vegan cooking?

After consuming dry chia seeds keep yourself hydrated as chia seeds absorb water in the system.

Health benefits of chia seeds:

Chia seeds are considered as super food because of density of nutrients it possesses. Fiber, protein, omega 3 fatty acids, amino acids, calcium, potassium, magnesium, antioxidants and zinc are main ingredients of chia seeds. Adults can consume 15 to 20 grams (2 to 3 Tbsp) of chia.  If your body shows any signs of side effects stop using it in your diet.

  1. Reduces cholesterol and good for heart health – Omega 3 fatty acid content presence makes it beneficial for heart health.
  2. Weight loss benefits as it contains good amount of dietary fiber and provides less calorie. But one should not just consume chia seeds for weight loss purpose. Add exercise and practice portion control in your daily regime.
  3. Reduces obesity – Once you consume chia seeds, stomach feels full due to its liquid absorbent nature and the hunger goes down
  4. For diverticulitis: It makes bowel movement easy. However, it is important to keep yourself hydrated after eating chia seeds. Consuming too much chia seeds can also cause constipation as it absorbs water. Drinking water reduces constipation and chia seeds globules will move in bowel easily.
  5. Good for diabetes condition: Like high fibrous foods, chia with high fiber helps to keep blood sugar at bay.
  6. Chia seeds for hair: Chia hair oil is gaining popularity thanks to its protein content. It prevents hair falling and gray hair and keeps hair in good condition. Chia hair oil mask with coconut milk or almond milk, aloe gel and lemon juice helps hair to grow thicker.

Green chia smoothie: Here is a healthy chia smoothie one should try

  • Baby spinach: 2 cups
  • Water: 1.5 cups
  • Orange: 1
  • Strawberries: ½ cup
  • Blueberries – ½ cup
  • Almond powder – 2 tsp

Blend all the ingredients and add 2 Tbsp Chia seeds and consume!

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

Author: Sumana Rao | Posted on: August 3, 2018
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Kiki challenge

Kiki Kills The new #KIKIchallenge is dangerous

After Mannequin challenge, people are accepting a new viral challenge In My Feelings challenge. This popular dance craze has been sweeping internet and people are going crazy about the challenge. Many film stars and celebrities are also accepting the challenge and sharing their videos. In my feelings is a hit song of Drake.

This challenge started when comedian of the Shiggy show Shiggy shared video of himself dancing to the tune and called it “doing the shiggy”. The catchy tune is in Drake’s voice is for   “Kiki, do you love me? Are you riding? Say you’ll never ever leave from beside me.”  and heart gesture that he uses in driving motion with his arms for “are you riding” line made fans go crazy!

Since the original video went on viral, in couple of weeks on all social media including YouTube more than 400,000 posts are posted with hashtag #InMyFeelingsChallenge. People are mimicking the moves and trying to dance where ever they are. Celebrities Will Smith to singer Ciara has accepted challenge and people thought it is fun.

Is jumping out of the moving vehicles to music beat and putting oneself and others danger is fun?

Absolutely not! This was supposed to be a innocent challenge just for simple dance moves. But this challenge is turning out be dangerous as thousands of people started recording themselves while hopping into their moving cars and performing dance on road side, in traffic and on highways. Such risky dance been viewed by millions on YouTube and Instagram. It has become a dangerous trend now.

Dancing is good for health. But risking life by jumping out of moving vehicle to show you your moves and prove yourself is unhealthy!

Will Smith literally took challenge to new level by climbing top of bridge ! If he can do why can’t us?  – that is the mentally of fans. But, the deadly stunt is hurting many. Everyday there are reports about people accepting challenge and trying to prove themselves is putting many lives in danger. Many people got hurt and recently in Iowa a girl while stepping out of the car to show dance move hit by the door and suffered skull fractur, blood clots in ear and bleeding in the brain. Another man in Florida was hit by a car doing Drake’s moves.  There are growing subset of videos that are also showing failed attempts of kiki challenge. Cars hitting and crashing poles, getting hit by other vehicles, people falling and vehicles almost running over them.

Do you know? It is not just humans. Even cows, camels, goats and dogs have become the unlikely stars of the #kikichallenge videos. Animals lives are also put on danger.

In India, Jaipur police displayed a billboard with a message: “Kiki Kills” and it is really thought provoking for everybody who is aware of the challenge. In Gujrat an elderly woman danced on the road and police in Bengaluru posted a warning “If you dance for #kikichallenge on the roads, we are sure of making you dance behind the bars”.  Police warning also read “Kiki challenge may get you a kick of law not kick of dance”

In Egypt, people who found doing the challenge and obstructing traffic jailed for up one year. In Abu Dhabi three social media personalities were arrested for endangering others during dance performance. In many cities and countries the  #kikichallenge is banned! According to police in many countries, distraction in any mode is dangerous and it can be deadly. It is like texting and driving. Focusing on safety and road is important for everybody. Otherwise you will risk life of others who are on road for various tasks.

People may think nothing goes wrong when you step out and show small dance moves from moving vehicle as it takes few seconds to dance. But participating in such act can be fatal. If the challenge is healthy and do not impose to risk to anybody including the person, then accept the challenge.

Do not accept challenges that can be life threatening. All of us have responsibilities and let our behavior and action reflect that. Focus on those challenges that are healthy, worthwhile (in participating) and that do good to you and others.

Author: Sumana Rao | Posted on:
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Cannulated cow

Holy cow! These are cannulated cows

Humans greed is not going to end soon, and it is growing! Humans relentless ambition to use animals’ behavior and lives for food, sport and to make money – is unbelievable.

Some of those experiments humans conduct on animals is disturbing. Added to this industrial agriculture is also not fair in treating animals. We have seen how the male baby chickens face death by grinding and putting them in trash bags alive.

Another cruel example is debeaking of chickens. And, pigs are put in small cages where they live lifelong without almost no space to move. Animals are kept in horrible conditions. Another horrible practice is drilling holes in cows through a process called fistulation known as cannulated cows.

Fistulation includes partial removal of cow’s abdomen and surgically placing a cannula or plastic ring to keep the flesh open to an 8-inch hole. This keeps cow’s stomach exposed. Cannula acts as a porthole like device and allows access to rumen of the animals to conduct observation during research. The hole sometimes covered with a plug and when open one can see the stomach and its contents. The procedure commonly done in cows but can be done in horses. This practice is less in US and is much more in Switzerland. In US cannulated animals can be seen in research farms and universities

 Why this practice?

Industrial agricultural practitioners claim that this is healthy for animals as it allows transfer of microorganisms from one animal to another. Researchers study gut microbes and nutrition of animals. They also transfer microbes to another animal.  Reason of transfer is, it improves health of cows and benefits the meat and dairy industries. Ultimately these animals will be slaughtered for human’s benefits.

The claim is that, the surgery does not hurt the cows and does not interfere in its life expectancy. It allows researchers to study animals digestive pattern and to determine the quality of livestock feed.   People who justify this cruel act also say that because of cannulated cows global warming is reducing! However, the mutilation takes 4 to 6 weeks to recover. It means animals suffer and feel uncomfortable.

According to Missouri State University newspaper “It’s not all work and no play at Darr Ranch, though. …there is a day when students get to come in with any food items, ranging from Snickers bars to Twinkies. Students get to place these food items inside the steer and observe how long it takes for the cow to digest each of the items” The Standard

This evil practice is there from 1800’s. This is also a practice in animal experiments and veterinary schools. Sometimes fistulated cows are put on display at events. There is no legal protection for these cows from cruelty and even the federal animal welfare act does not protect these animals used in agricultural experiments. It is a sad state of affair and animals must undergo discrimination and pain.

Yes, the practice has been around for decades. But it is time to think what animals must be going through. We all know about animal consciousness.  After all, we love cats, dogs and treat them as our own kids. Why we are blind and deaf towards other animals’ pain and discomfort?

Cows are intelligent and smart animals. They exhibit a range of personalities. They don’t deserve such a cruel treatment, abuse or surgery. Stop supporting such inhumane act on any animals.

devra cow with hole in side https://www.flickr.com/photos/minicooper93402/9270979511/in/photostream/ (CC by 2.0)

Author: Sumana Rao | Posted on: August 2, 2018
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Story of two wolves

Story of two wolves with a message

Have you heard story of two wolves? An old Cherokee tells his grandson a story about the constant battle that goes inside people “the battle between two wolves”. One wolf is evil filled with jealousy, negative thoughts, evil, greedy, arrogant, self-pity, guilt, false pride, superiority and ego. Second wolf is good- with good thoughts, hope, courage, humility, kindness, empathy, generosity, truth, compassion, faith and love.

Grandfather asks grandson “In the constant battle between the two wolves inside us, who will win is the question”. Grandson thinks and asks which wolf wins? Grandfather replies “The one you feed”.

Story of two wolves is famous and many of us are aware of. It is a simple and genuine story. The meaning of the story is so deep. It helps us to manage our thoughts, actions, feelings and emotions. It means, you are responsible for your action.

When you deal with external world – your children, spouse, parents, boss, friends, public, workers including social media you need to feed yourself with one wolf. Choice is yours. Your response depends on which wolf you feed.  You need to recognize you have control over yourself.

While responding if you chose to feed first wolf, then you should know what you are going to get back. If you feed evil wolf then get ready to face the world with same emotions – hate, negativity, fights, arrogance and loneliness. If you feed good wolf, then you will get back what you deserved including peace and happiness.

It means, mastering your habits is important. We can never get rid of both wolves in our life. The fight between two wolves is eternal. Our everyday behavior, emotions and approach towards outside world depends on which wolf we feed within. No one has perfect life and every one of us living in pure bliss.

We need to face the first wolf and move forward by carrying good thoughts from second wolf. During the battle of no motivation, no confidence and unhappiness feed second wolf and face the world. If you keep feeding evil wolf, you will not accomplish anything in life. When you tell your mind how capable you are, how worthy you are despite challenges and constraints in life you will step forward (in life).

If you want to be a good citizen, build a good community around you and want to focus on healthy life then focus on providing and delivering service for those who are around you. Your efforts of feeding second wolf will not go unnoticed and you will feel the worth of feeding good wolf inside you!

Image credit: Image by WorldInMyEyes from Pixabay

Author: Sumana Rao | Posted on: August 1, 2018
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Restorative yoga for elders

Restorative yoga for elders

As we age it becomes hard to keep up with various activities of life. Moreover, various types of health issues hit body – diabetes, heart problem, sometimes cancer, osteoarthritis, joint pain will surface with age. In addition, changes in life style can have an impact on us. Generation gap and life style changes both take emotional toll on mental health of elders.

They undergo anxiety, depression, Alzheimer’s disease, memory problem, impaired mental health and sense of helplessness occupies mind.

If you have aged parents and elders at home, then introduce them to restorative yoga as it offers various health benefits of those elders who are suffering from different conditions.

Restorative yoga is a practice that leads a person towards healing and recuperative experience. Holding simple poses to relieve stress and to find peace by deep relaxation is possible by restorative yoga.

Restorative yoga involves few poses that are supported by props. This allows seniors to completely rest and relax. Poses such as – light twists of the body, forward bending, gentle back bend, child pose, half pigeon pose, bridge pose, legs up the wall pose and corpse pose. All these poses are supported by props and makes it easy on the body to get into poses.

Seniors should practice restorative yoga for following reasons:

1. It is soothing on nervous system: Deep breathing and slow pace triggers parasympathetic nervous system. It fights stress and will have calming effect on nervous system and comforts both body and mind.

2. Slows down agitation and pace of life: To disconnect from sorrows of life and past pace, slow moving poses helps. These poses give time to explore mind and body and brings back to normalcy. High blood pressure is due to oxidative stress and can cause heart attack. Yoga reduces oxidative stress and saves elders from heart conditions.

3. Expands awareness: Restorative yoga expands awareness of once self. Slower and steady breathing creates awareness of physical sensations, sounds of surrounding nature and expands awareness of rest of the world. This helps elders to reconnect to the world positively.

4. Mindfulness: The mindfulness is needed for every walk of life. This can be experienced by restorative yoga. Working in a group gives a sense of participation and satisfaction of communicating with people around and nurtures mind.

5. Respiration: Limitation of respiration and reduced oxygen supply is another problem we face with age. Breathing exercises keeps respiratory system in good working condition.

6. Flexibility and balance: With age our flexibility decreases and moving becomes hard. Managing arthritis, joint pain and muscle pain is possible by practicing slow yoga. Everyday half an hour yoga practice brings back flexibility by loosening muscles and brings balance. This prevent fall and injury.

Yoga is union of mind and body. Practicing restorative yoga helps to reconnect with divinity within. It brings grace, happiness, balance, strength and awareness to mind and helps in establishing comfortable feelings to go through day to day activities.

Imagecourtesy:tomasdelgado  https://www.needpix.com/photo/download/832391

Author: Sumana Rao | Posted on:
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Nutritious Jackfruit Dosa

Nutritious Jackfruit Dosa

With gaining popularity, people are trying to find different ways to consume this wonderful fruit. Previously we have provided few recipes using jackfruit as main ingredients.

Today we are presenting another delicious recipe jackfruit dosa which is a traditional rainy season breakfast item of Southern parts of India. Recipe is simple and the outcome is delicious!

Jackfruit contains various nutrients – Digestive fiber, magnesium, vitamin B6, antioxidants, vitamin C, calcium and of course carbohydrates and protein too!

With all these goodies it is a power packed fruit that boosts immune system.

Recipe for Jackfruit dosa

Ingredients:

  1. Ripened Jackfruit edible flesh – 25
  2. Rice – 1 cup
  3. Jaggery powder – ¾ cup
  4. Grated coconut – about ½ cup
  5. Cardamom – 2 or 3
  6. Salt – 1 tsp
  7. Oil or ghee

Method:

  1. Soak rice for about 2 hours.
  2. Remove seeds from edible flesh of jackfruit.
  3. Drain water from soaked rice.
  4. Grind rice, jackfruit, salt, cardamom and jaggery into dosa batter consistency.
  5. Transfer to a vessel and keep it aside for couple of hours.
  6. Place an iron skillet or tava on medium heat and sprinkle little oil evenly on tava.
  7. Once the tava heated, pour a ladle of dosa batter and spread it evenly in circular motion.
  8. Apply oil or ghee and cover it using a lid.
  9. After couple of minutes remove lid and turn the dosa to cook other side. If needed apply little oil. Let dosa turn yellow to golden brown in color.
  10. Remove dosa and serve hot with butter and coconut chutney.

Recipe: www.healthylife.werindia.com

Author: Sumana Rao | Posted on: July 30, 2018
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11 Home remedies to get rid of Facial warts

11 Home remedies to get rid of Facial warts

Facial warts are common and are mostly harmless.

Also known as skin tags, warts can happen due to some skin condition, viral infection (normally HPV infection), nutrient deficiency or can be hereditary.

For some many warts appear on face and neck and can be annoying.

There are different home remedies to get rid of warts.

  1. Castor oil: To dissolve warts apply castor oil on warts before going to bed and let it stay overnight. Wash face in the morning.
  2. Apple cider vinegar: Dip a cotton ball in apple cider vinegar and place it over the warts. Cover with a bandage. Keep this for half a day and remove.
  3. Marigold leaves: Extract juice from marigold plant leaves by crushing leaves. Apply this on warts to remove warts.
  4. Garlic: Cut garlic cloves to thin slices. Keep a slice on wart and apply Band-Aid on it. Remove band aid after few hours or next day. You will see shrinking of warts. Repeat this few times a week and you will see disappearance of wart.
  5. Onion juice: Apply onion juice on warts at bed time and leave it overnight. Wash face next morning with mild soap.
  6. Raw fig juice: Raw un-ripened fig juice is milky and can be obtained when you cut raw fruits. Apply this juice on warts using cotton ball few times a day.
  7. Citric acid: Lemon juice contains citric acid. Applying citric acid on warts shrinks warts and eventually it disappears.
  8. Essential oils: Clove oil, tee tree oil, eucalyptus oil, Santolina oil are helpful too! Using cotton ball dip any one of these oils and place it on wart. After applying cover wart with band-aid. Leave it for few hours and wash face.
  9. Pineapple: Cut pineapple into small pieces and place on warts directly for several times of the day.
  10. Baking powder and castor oil: Mix baking powder and castor oil to make a paste. Apply this overnight on warts. Do this daily till you see changes.
  11. Aloe vera gel: Fresh Aloe vera gel from cut leaves is good to dissolve warts. Aloe gel contains malic acid that reduces warts size. Make sure to wash Aloe gel few times before applying on skin.

Along with above mentioned home remedies, to fight infection boost your immune system with good nutrients.

Including zinc, turmeric, vitamin C, good fat, olives, citrus fruits in diet helps to reduce warts. If wart is too big and painful and does not stop growing contact your doctor for further examination.

Image credit: Photo by Mira Pavlakovic from FreeImages

Author: Sumana Rao | Posted on: July 26, 2018
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