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.
Fruits and Vegetables

How to calculate fruits and vegetables servings?

Courtesy:  TheKitchn.com

Calculating Fruit & Vegetable Servings

How do servings work?

For the most part, a cup means a cup — just measure out a cup of grapes or a cup of chopped carrots, and you have your measurement.

There are a few exceptions though.

  • When it comes to salad, a cup is not a cup. It takes 2 cups of leafy greens to equal 1 cup of vegetables.
  • Juice does count as a fruit. A cup of fruit juice does count as a serving of fruit, but nutritionists caution that you’re not getting the fiber and other good benefits of eating whole fruit.
  • When it comes to dried fruit, cut the amount in half. A half cup of dried fruit equals one cup of fresh fruit.
  • One big piece of fruit is roughly a cup. An apple, an orange, a large banana, a nectarine, a grapefruit — one piece of fruit gives you one cup.

Below is combinations of fruits and vegetables that one can consume everyday

1)  Fruit: 1 large banana. 8 ounces apple juice.

Vegetables: 5 cups salad greens (which equals 2 1/2 cups vegetables), plus onion.

2)  Fruit: 1 cup blueberries, 1 cup strawberries (about 8 large)

Vegetables: 1 cup coleslaw, 6 baby carrots with dip, 1 cup sautéed kale

3) Fruit: 1 cup cantaloupe, 1 cup champagne grapes

Vegetables: 1 cup sugar snap peas, 1 yellow bell pepper, 1 stalk celery

4) Fruit: 1/2 cup dried cherries, 1 apple

Vegetables: Large salad with about 5 cups salad greens

5) Fruit: 1 cup cantaloupe, 1 cup blueberries

Vegetables: 2 cups salad greens, 1 cup cherry tomatoes, 1 stalk celery

6) Fruit: 1 cup cantaloupe, 1 cup champagne grapes

Vegetables: 1 cup asparagus salad, 1 cup sautéed kale, 1/2 bell pepper

7) Fruit: 1 cup applesauce, 1 large banana

Vegetables: 1 red bell pepper, 1/2 cup cucumber slices, 2 cups salad greens

8) Fruit: 1 cup strawberries (about 8 large), 1 orange

Vegetables: 1 cup cherry tomatoes, 1 stalk celery, 1 cup sautéed kale

9) Fruit: 1 nectarine, 1/2 cup dried cherries

Vegetables: 1 cup sliced cucumber, 1/2 cup baby carrots, 1 cup sautéed kale

10) Fruit: 1 cup cantaloupe, 1 apple

Vegetables: 1 cup coleslaw, 1 bell pepper, 1 stalk celery


Author: Sumana Rao | Posted on: September 7, 2017
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Inspiration Quotes of Swami Dayananda Saraswathi

Inspiring Quotes of Swami Dayananda Saraswathi

Swami (Saint) Dayananda Saraswati is a distinguished, traditional teacher of Vedanta.

His depth of understanding and nuanced appreciation of Western culture makes him that rare teacher who can communicate the vision of non-duality to modern listeners.

He is able to make one see, with immediacy, the truth of oneself as the whole.

Swami Dayananda has been teaching Vedanta in India for more than four decades, and around the world since 1976.

In his public talks abroad, Swamiji has spoken at many of the most prestigious American universities, and has addressed international conventions, UNESCO and the United Nations, where he participated in the Millennium Peace Summit. Pujya Swamiji (as his followers address him with respect and love) is founder of AIM for Seva, a charity that helps rural children to complete their education.

Some of Swamiji’s quotes are below. These quotes are from various topics including Vedanta discussions and public speeches.

  • Always first, see the bad in yourself than in others, you will find many who are always busy in saying others are bad without looking at themselves.
  • You want to change others so that you can be free. But, it never works that way. Accept others and you are free.
  • There is only one source for food on this planet, which is from plants, and there are no other sources. “Anna” (Sanskrit =food) has to be prepared by outside world. That outside world is as Vedas says” From the vegetation comes food and from food is the human. Food is vegetarian and there is no “non”. When you put the negative- “non” then food brings negativity in the form of illness.
  • The earth should not be taken for granted. You have no right to abuse it and you cannot disuse it. Make sure that your are a contributor not just a merely a consumer.
  • If you live your life intelligently, you appreciate that you do not own a thing in this world. You are only a managing trustee of this body and everything is else. If you know that you are not the owner then you will manage it well.
  • People say that they understand what I say and I am simple. I am not simple, I am clear.
  • Give the world the best you have and best will come back to you.
  • Validation of culture of a child is itself validation of a child itself.
  • Enlighten- It cannot be an event. All that is here is non-duality. How will it happen? It is clarity.
  • Marriage cannot be an end in itself. If it is, there will be problems and the marriage will end. Marriage means, not an end, it means husband and wife each seek freedom from insecurity. Freedom from insecurity is common end for both and they help each other (to reach end). Together, as companions, they make the life journey.
  • Whenever concern or anxiety arises in life, we resolve it by bringing back the proper attitude. Just remind yourself that it is nice being you. Say to yourself, “It is nice being myself.” In whichever area you have to change, make efforts to change. If necessary, take help, even the help of prayer. I do not have to prove myself to anybody. If another person thinks ill of me, it is his problem. I just accept myself as I am. “It is nice being I.” Have a sentence like this and repeat it now and then like a mantra. You will find you are together as a person.
  • A person who consumes the least and contributes most is a mature person, for in giving lies the self-growth.
  • We need to know luck is also earned and not imposed! There is no un-earned grace.
  • The highest form of service is to help a person who is incapable of thanking in return.
  • You cannot stand tall emotionally when you are always at the receiving end.
  • It is not wrong to be an ignorant; it is an error to continue to be an ignorant.

Source & Image: Arsha Vidya Gurukulam


Author: Sumana Rao | Posted on: September 5, 2017
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Indian Yoga teacher "King of Yoga " Yogaraj creates new record

Indian Yoga teacher “King of Yoga ” Yogaraj creates new record

Hong Kong based Indian Yoga teacher Mr. C. P. Yogaraj (29 years old)  created a new Guinness World Record (GWR) by continuously performing more than 1500 asanas for 40 hrs and 15 mins.

He started the Maha Yoga Sadhana at 1805 hrs on 13th Feb, 2015 and continuously performed Yoga on successive nights of 13th and 14th Feb before achieving the feat on the afternoon of 15th February, 2015.

The yoga instructor did multiple twists and turns at his Tsim Sha Tsui studio, (in Hong Kong) Prana Yogam, which was open to public for the duration of the challenge. “Yoga record. Yogaraj sets record with 40 hours of nonstop Yoga Sadhana in Hong Kong, demonstrating 1500 plus asanas,” External Affairs Ministry Spokesperson Syed Akbaruddin tweeted after Yogaraj accomplished the feat.

Yogaraj C.P., awarded the title “King of Yoga” in 1991 after winning the championship award at the State Yoga Competition in Tamil Nadu, India.

Yogaraj was initiated into Yoga at the age of 5 by his father, S. Chidhambaram, who was an ex-service man from the Indian Military.

He later learned Yoga from Yoga Acharya A. Yesudas Antony, who has studied Yoga in the world renowned International Sivananda Ashram in Kerala, India.

Yogaraj
Yogaraj

Before attempting the record, Yogaraj had said that if he succeeds, he will dedicate the record to Prime Minister Narendra Modi, who was instrumental last year in the UN’s decision to declare June 21 International Yoga Day. His record-breaking attempt this time was supported primarily by the Indian Consulate.


Author: Sumana Rao | Posted on:
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Parents addressing school issue

Addressing children issues at school

Sometimes parents get phone calls from school or child may bring a note from the school about conflicts that your child might have got involved.

Then you need to meet class teacher, principal, counselor or higher authorities to discuss with them about the conflict or the problem.

How parents should address children issues at school?

  • Understand your child’s point of view: Before concluding and stepping into school talk to your child and understand what would have happened. If your child is scared to express don’t give up. Talk to them softly and ask questions. Let your child know that you are taking her point of view and her feelings seriously.
  • Talk to teacher: You should keep your mind open to listen to teacher’s explanation about what went wrong. When there is a serious complaint and teacher talks about discipline understand under what situation you child would acted the way she was. You may think you know your child better, but in social life your child might act differently. The story which your child might have had expressed could be different from what teacher says. Don’t dismiss your child’s story either. Explain child’s views to teacher.
  • Teacher, parents and child interaction: This matters a lot. Some teachers are loved by all parents and not by kids. Similarly, some teacher might be popular among kids whom you may dislike. However, it is better always to work out a positive relationship with class teacher and if there is issue sort it out with teacher. Parents need to remember that their action has an impact on child’s performance in the studies – it is the child who is going to be in the classroom and not the parents. If needed, have child explain to teacher in your presence what happened. This may result in better understanding of the situation.  Be respectful to teacher.
  • When to meet higher officials or principal: In case if your meeting with teacher did not produce any solutions for your concerns then seek the guidance of a counselor or principal of the school. Explain why your child is having a difficult time. Be prepared for the meeting with all your points and seek help. Request the school system to address the situation and help your child whether the incident/situation is minor or major.
  • Follow up with child and teacher: If the solution is emerged and action is taken, talk to your child to understand how she feels and how things are going on. Meet teacher and see whether there is any improvement in your child’s behavior or progress in class or any situation has arrived that you need to know.

Every child should be successful under the guidance and care of parents, teachers and care giver.

A child’s mind is fragile and won’t be able to solve the issue without adult’s support.

With proper guidance and support child will have a healthy development and growth.

Reference: www.werindia.com

 

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


Author: Sumana Rao | Posted on:
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Queen of Spices Turmeric

A wonderful herb: Queen of Spices Turmeric

Turmeric also scientifically known as Curcuma longa, is a very common herb. Often referred to as the “Queen of Spices,” its main characteristics are a pepper-like aroma, sharp taste and golden color. People across the globe use this herb in their cooking. According to the Journal of the American Chemical Society, turmeric contains a wide range of antioxidant, antiviral, antibacterial, antifungal, anticarcinogenic, antimutagenic and anti-inflammatory properties. This is a recent finding but this has been recorded in Indian Ayurvedic system centuries back, way back! In India elderly ladies apply turmeric on their skin. It also plays an important role in all traditions.

Turmeric is source of; dietary fiber, niacin, Vitamin C, Vitamin E, Vitamin K, potassium, calcium, copper, iron, magnesium and zinc. Most importantly presence of curcumin makes it most important herb. Due to all these factors, turmeric is often used to treat a wide variety of health problems.

Health benefits

  1. Prevents Cancer : Turmeric can help prevent prostate cancer, stop the growth of existing prostate cancer and even destroy cancer cells. Multiple researchers have found that the active components in turmeric makes it one of the best protectors against radiation-induced tumors. It also has a preventive effect against tumor cells such as T-cell leukemia, colon carcinomas and breast carcinomas.
  2. Relieves Arthritis: The anti-inflammatory properties in turmeric are great for treating both osteoarthritis and rheumatoid arthritis. In addition, turmeric’s antioxidant property destroys free radicals in the body that damage body cells. It has been found that those suffering from rheumatoid arthritis who consume turmeric on a regular basis experience much relief from the moderate to mild joint pains as well as joint inflammation.
  3. Controls Diabetes: Turmeric can be used in the treatment of diabetes by helping to moderate insulin levels. It also improves glucose control and increases the effect of medications used to treat diabetes. Another significant benefit is turmeric’s effectiveness in helping reduce insulin resistance, which may prevent the onset of Type-2 diabetes. However, when combined with strong medications, turmeric can cause hypoglycemia (low blood sugar). It is best to consult a healthcare professional before taking turmeric capsules.
  4. Reduces Cholesterol Level: Research has proven that simply using turmeric as a food seasoning can reduce serum cholesterol levels. It is a known fact that high cholesterol can lead to other serious health problems. Maintaining a proper cholesterol level can prevent many cardiovascular diseases.
  5. Immunity Booster: Turmeric contains a substance known as lipo polysaccharide, which helps stimulate the body’s immune system. Its antibacterial, antiviral and antifungal agents also help strengthen the immune system. A strong immune system lessens the chance of suffering from colds, flu and coughs. If you do get a cold, a cough or the flu, you can feel better sooner by mixing one teaspoon of turmeric powder in a glass of warm milk and drinking it once daily.
  6. Heals Wound: Turmeric is a natural antiseptic and antibacterial agent and can be used as an effective disinfectant. If you have a cut or burn, you can sprinkle turmeric powder on the affected area to speed up the healing process. Turmeric also helps repair damaged skin and used to treat psoriasis and other inflammatory skin conditions.
  7. Weight Management: Turmeric powder can be very helpful in maintaining an ideal body weight. A component present in turmeric helps increase the flow of bile, an important component in the breakdown of dietary fat. Those who wish to lose weight or treat obesity and other associated diseases can benefit from having one teaspoon of turmeric powder with every meal.
  8. Prevents Alzheimer’s Disease: Brain inflammation is suspected to be one of the leading causes of cognitive disorders such as Alzheimer’s disease. Turmeric supports overall brain health by aiding in the removal of plaque build-up in the brain and improving the flow of oxygen. This can also prevent or slow down the progression of Alzheimer’s disease.
  9. Improves Digestion: Many key components in turmeric stimulate the gallbladder to produce bile, which then improves digestion and reduces symptoms of bloating and gas. Also, turmeric is helpful in treating most forms of inflammatory bowel disease including ulcerative colitis. However it is important to bear in mind that people suffering from any kind of gallbladder disease should not take turmeric as a dietary supplement as it may worsen the condition. It is best to consume turmeric in raw form when suffering from a digestive problem.
  10. Prevents Liver Disease: Turmeric is a kind of natural liver detoxifier. The liver detoxifies the blood through the production of enzymes and turmeric increases production of these vital enzymes. These vital enzymes break down and reduce toxins in the body. Turmeric also  believed to invigorate and improve blood circulation. All of these factors support good liver health.

Reference:  Ayurveda hand book, home remedies

Image Courtesy:  http://www.healthjockey.com/images


Author: Sumana Rao | Posted on: September 1, 2017
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Balance your Body & Soul

15 Simple Tips to Balance Your Mind, Body & Soul

DR. JESSE CHAPPUS  has written this article that was published in 2012 issue of Mind, body, green site .

(http://www.mindbodygreen.com/)

The 15 simple things to consider incorporating into your healthy routine to help balance your mind, body, and spirit are listed below. As we keep practicing these simple approach towards life one will feel better. Slowly start incorporating these ideas into your daily routine and see how they positively impact your overall health.

01. Exercise – Find an exercise you enjoy and start doing it regularly.

02. Be grateful – Stop to think about the things you have going for you and appreciate them.

03. Get plenty of sleep – Sleep is regenerative for your body. The more sleep you get the better you will perform the next day.

04. Breathe deeply – Whenever you think about it stop and take a deep breath. Over time this will become a healthy habit.

05. Install a shower filter – Chlorine is a poison. You don’t want to inhale it or absorb it through your skin while showering.

06. Ground yourself – Literally. Plant your bare feet on the earth as often as possible.

07. Eat organic – Chemicals are killing pests on the crops. They are not good for you either.

08. Do more yoga – Great for the body and mind.

09. Smile more – It feels great

10. Spend more time with loved ones – In our busy lives we need to make time for the people who matter to us most.

11. Live your passion – Do more of what you love.

12. Meditate – Set some time aside each day to rest your mind.

13. Drink clean water – Get a filtration system for your drinking water. Fluoride is not good for your body.

14. Get outdoors more – Go for a hike and enjoy nature.

15. Eat plenty of greens – Dark leafy greens are rich in vitamins, minerals and chlorophyll. They help alkalize the body.

Slowly start incorporating these ideas into your daily routine and see how they positively impact your overall health.

Image: Copyright: www.werindia.com


Author: Sumana Rao | Posted on: August 31, 2017
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Natural cleaning liquids

Harmless Natural cleaning products recipe

Are you sick of using toxic chemicals to clean your home? Try these harmless natural cleaning products that one can prepare easily at home.

  1. Granite kitchen countertop:

½ cup rubbing alcohol + 10 drops of dish soap + 2 cups of warm water = Combine and transfer to squirt bottle. Spray on the countertop to clean and shine the top

  1. Glass cleaner:

½ cup rubbing alcohol + ½ cup white vinegar + 1 Tbs cornstarch + 2.5 cups warm water = mix well and transferrer to squirt bottle. Spray on the glass and wipe using clean dry cloth/paper towel.

  1. Tub cleaner:

On ½ cut grapefruit (lemon also will do), place salt and scrub the tub to remove soap scum and other dirt.

  1. Grout cleaner:

1 cup baking soda + ¾ cup vinegar = Mix well and using a toothbrush apply the paste to grout. Leave it for 10 minutes and rinse using warm water.

  1. Dust spray:

2 tsp of olive oil + 1 tsp of lemon juice + ¼ cup vinegar + 1 cup warm water = Mix and transfer to squirt bottle. Spray on dusted furniture or corners, floors etc. Clean using a clean cloth or paper towel.

  1. All purpose cleaner:

½ cup vinegar + ¼ cup baking soda + ½ gallon water = mix well and store in a container. Use it whenever you need to clean any surface – around sink, countertops, tables, mirrors, windows etc.

  1. Soap scum remover:

1 cup salt + 2 cup baking soda +  1 cup boric acid = Mix well and apply on soap scum areas. Wait for few minutes. Scrub the surface.

  1. Garbage disposal cleaner:

Few drops of lemon juice + ½ cup baking soda + 1 cup of white vinegar = Mix well and pour some amount in garbage disposal. Wait for few minutes and run the water.

  1. Citrus cleaner:

Cut citrus into small pieces and add it to vinegar. Let it steep for few days. Use this solution to clean the windows and glass surfaces. Instead of entire citrus one can also use citrus peel.

10.  Dishwasher cleaner:

Put 2 cups of vinegar in dish washer bowl or jar. Let it sit for few minutes. Then, run hot water cycle. Don’t keep any vessels inside while cleaning dishwasher.

11.  Natural tub and tile cleaner:

1 cup white vinegar +4 tsp fragrance free dish soap +10 drops tea tree oil +10 drops eucalyptus oil = mix and transfer to spray bottle. Spray on the tiles and tub and leave it for 1 hour. Scrub the surface.

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Grandma’s tips: Healthylife.werindia.com

Image credit: Photo by CDC on Unsplash


Author: Sumana Rao | Posted on: August 21, 2017
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Warning to parents your Child's life is in danger

Warning to parents – Your child’s life is in danger

This content may not be appealing to everybody. But it is very important! Beware parents – learn and stop these dangerous games before your child becomes a player and victim of social media challenges. Kids are putting themselves in danger.

Recently in United States children took internet challenges to a different level. This August an 11-year-old Jamoneisha Merritt of the Bronx, New York was badly burned when her friends poured boiling water on her face while she is sleeping. In July, Wesley Smith a 10-year-old boy of North Carolina suffered severe burns due to a challenge with his step brother. In July, an 8-year-old Kiari Pope died in Florida due to drinking boiling hot water through a straw. Reason she did it, her cousin dared her to drink boiling water using a straw.

Parents of these child victims are now cautioning and urging other parents and caretakers to warn their children against dangers of such internet challenge videos.  What is that making these children to agree to dare such challenges? In Russia from 2015 till today more than 100 children died because of blue whale challenge. Blue Whale Challenge is a heinous challenge that targets young children and young adults from various online portals.

From Russia, this challenge entered other parts of the world through internet as a social trend. This game lures children to take up a challenge and gradually forces them to commit suicide. A group of so called administrators and curators assign several tasks to participants and challenges them perform the tasks. It can be – watching scary movie, videos, self-harming tasks like cutting forearms, lips, legs using blades for over a period of 50 days and the final step of the challenge is to jump from a tall building and killing oneself.  A part of the challenge is craving a shape of blue whale in their forearms using blade and send the picture!

Hot water challenge is another example of evil side of online social trend. Children challenging others to pour boiling hot water on anybody including strangers or forcing a person to drink hot boiling water. Similarly, there are other challenges plastic bag wrap, duct tape challenge, that resulted in many deaths or dangerous injuries.

Victims who survived such challenges are saying “Don’t do it, it is not worth it” “Don’t follow all those dangerous trending hashtags”!

Why children may succumb to such challenges?

A child’s mind is active and looks for excitement. And, no child wants to be a loser in front of his peers. Teens always picks novelty interest. What is novelty for a child? When they have technology on their finger tips and access to visual media then they see the trending topic in their world. The social media gives importance to a content, an air of importance that attracts child. Sharing and liking these videos directly and indirectly shows support to such horrible videos. When a challenge becomes a hot trend with lots of discussion, more provocative and risky challenges surfaces online. When children watch these videos with friends and discuss about it with excitement, very few will talk about the danger and risk involved in the challenge. Rest is all about excitement and thrills.

Children brain continues to develop for many years – till they become adult. The prefrontal cortex area of brain that is responsible for inhibition of risky and dangerous behavior is the last one to develop. The deeper brain cell structures that respond to emotional hormones wins over proper judgment and this makes a child to accept such challenges.  For children who are undergoing stress and emotional turmoil such challenges that are predicated on the principle of self-harming becomes an outlet. Dr. Harsheen Arora, a Delhi based Psychologist says “They feel hurting themselves will relieve them of the inner conflict they are going through”.

Other dangerous social media challenges to look out for:

  • Kylie Jenner challenge: Kids hold glasses on faces and suck to create suction that leads to swelling of lips and results in split lips.
  • Cinnamon challenge: Cinnamon is a spice that causes dryness in mouth and dries saliva. When aspirated spice goes to lungs and can be fatal.
  • Neknomination: Rapid and excessive alcohol consumption and naming or tagging someone else for a challenge. Results in death.
  • The Knockout game: Unprovoked assault with a single blow to head or neck that results in traumatic brain injury or death of innocent bystanders and video broadcasting by the perpetrators
  • Salt and ice challenge: A person applies salt and ice to skin and keeps it for some time despite the pain goes through. It results in second degree burns like frostbite.
  • Eraser challenge: Rubbing the eraser on skin. Whoever gets hurts more with injuries is a winner. Often this results in infections, pain, burns to the skin, and scarring.
  • The Choking Game: It is a dangerous activity kids play that involves cutting off air flow to the brain to achieve a brief, euphoric high and they use plastic bags to wrap head.  It is fatal.
  • Fire challenge: Applying fire accelerators on the body and setting fire to oneself and try to come out from fire. Often results in third degree burns and death.

MOST OF THE VIDEOS DOES NOT SHOW AFTERMATH OF A GAME CHALLENGE AND CHILDREN BELIEVE THAT THIS IS FUN

What parents can do stop these acts that is hurting children?

  1. Beware of the dangerous games that are trending in social media. Talk to other parents.
  2. Discuss with your children about their activities and share your thoughts. Don’t hold back.
  3. Keep an eye on your child’s activities – particularly online activities. Don’t hesitate to get into his/her laptop or smartphone. It is not about privacy – you are protecting your child and others too
  4. Watch your child’s mood and behavior. A parent’s instinct generally notices the odd behavior of a child.
  5. Always get to know who are your child’s friends and their background.
  6. Create an open dialogue with your child and friends about social media and trending games that are dangerous and unsafe for the world. Make them understand that rules and regulations of real world is different from the virtual world.
  7. Have your children participate in camps and other types of activities – let them volunteer in animal shelters, gardens, library. Sign up them for sports. Take them on short trips.
  8. Tell children to say NO to these challenges. How to say no for such sickening challenges?
  • Spend time with friends who are confident and are focused on their life goals to achieve something in life.
  • Say no to the person who challenges you and walk away. You are not a loser if you don’t accept the challenge.
  • Tell firmly No and tell them to respect your choice. Be assertive -A confident and firm voice helps.
  • Teach children about responsibilities and hard work.

Ultimately as parents we need to make children realize that mimicking the dangerous games and performing cruel activities is risky for everybody. The virtual view is different from the real life. If one commits harmful activity then also should be ready to face (lifetime) consequences.

Resources:


Author: Sumana Rao | Posted on: August 19, 2017
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