All posts by Sumana Rao

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Alternate nostril breathing

Practicing Nadi Shodhana Alternate Nostril Breathing Helps To Balance Energy

Nadi Shodhana is a traditional pranayama or yogic breathing technique often referred to as “alternate nostril breathing.” It is known for balancing the energy in the body. The technique alternates breathing through the left and right nostrils, which balances the Ida and Pingala nadis, representing the feminine and masculine energies.

Nadi Shodhana breathing, gets its name from Sanskrit words: “nadi” and “shodhana.”

  • “Nadi” means “channel” or “energy pathway.” In yogic tradition, nadis are the channels through which prana (life force or vital energy) flows in the body. There are thousands of Nadis in the subtle body, with the three primary ones being Ida, Pingala, and Sushumna.
  • “Shodhana” means “purification” or “cleansing.”

Nadi Shodhana translates to the “purification of the energy channels.” This breathing practice cleanse the nadis, balance the flow of prana, and restore harmony between the mind and body, leading to greater mental clarity, calmness, and energetic balance.

Practicing nadi shodhana:

  1. Comfortable posture: Sit comfortably in a cross-legged position with your spine erect.
  2. Hand position: Use your right hand to practice. Fold the index and middle fingers into your palm, while the thumb, ring finger, and little finger remain extended. This hand position is called Vishnu Mudra.
  3. Close right nostril: Gently close your right nostril with your thumb.
  4. Inhale through left nostril: Inhale deeply and slowly through your left nostril.
  5. Close left nostril: After the inhale, close the left nostril with your ring finger.
  6. Exhale through right nostril: Release the thumb and exhale slowly through the right nostril.
  7. Inhale through right nostril: Inhale deeply and slowly through the right nostril.
  8. Exhale through left nostril: Close the right nostril again with your thumb and exhale slowly through the left nostril.

This completes one cycle of Naadi Shodhana. Repeat five times and increase it to 7-8-10 to experience the benefits.

Benefits of nadi shodhana:

  1. Calms the mind: It helps in reducing stress, anxiety, and tension, making it an effective technique for mental clarity and relaxation.
  2. Balances the nervous system: Balances the sympathetic and parasympathetic nervous systems, promoting a sense of harmony in the body.
  3. Improves respiratory function: Enhances lung capacity and oxygenation, benefiting overall respiratory health.
  4. Detoxifies the energy channels: Traditionally, it is used to purify and cleanse the subtle energy channels (nadis), promoting better energy flow (prana) in the body.
  5. Enhances focus and concentration: Regular practice can improve concentration, attention, and focus, making it beneficial for those who practice breathing regularly.
  6. Promotes emotional stability: Helps in balancing emotions and managing mood swings.
  7. Improves sleep quality: It can aid in better sleep by promoting relaxation and reducing stress.
  8. Increases awareness and mindfulness: Encourages a state of mindfulness and helps in aligning the mind-body connection.
  9. Balancing left and right brain hemispheres: Since the practice engages both sides of the body and brain, it balances the hemispheres of the brain, enhancing overall cognitive function.

This breathing practice is recommended for those looking for stress relief and emotional balance, as well as those seeking a deeper connection in their yoga or meditation practice.

  • If you experience shortness of breath, chest pain, vomiting, dizziness or fainting while practicing nadi shodhana, immediately stop the exercise and consult your doctor. If you are suffering from lung or heart related conditions before start practicing the nadi shodhana, seek advice from your doctor.

Image credit: Photo by Ivan Samkov: https://www.pexels.com/photo/a-woman-doing-nostril-breathing-6648567/ (Free to use)

Author: Sumana Rao | Posted on: August 23, 2024
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Coconut milk in kefir and oats

Coconut milk in kefir and oats

Coconut milk kefir

  • How to use: Ferment coconut milk with kefir grains to create a probiotic-rich drink.
  • Benefits: This can help improve gut health and boost your immune system.
     

Overnight oats

  • How to use: Mix rolled oats with coconut milk and let it sit in the fridge overnight. Add fruits, nuts, and seeds for a nutritious breakfast.
  • Benefits: Coconut milk provides a creamy base and healthy fats, making your breakfast more satisfying and nutritious.

Sauces and dressings

  • How to use: Use coconut milk as a base for sauces and dressings, such as a coconut milk-based vinaigrette or creamy sauce for pasta.
  • Benefits: Adds a rich, creamy texture while providing healthy fats.
     

Image credit: Image by Mohamed Hassan from Pixabay Free for use under the Pixabay Content License

Author: Sumana Rao | Posted on: August 20, 2024
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Coconut milk in ice cream and yogurt

Coconut milk in ice cream and yogurt

Ice Cream

  • How to use: Use coconut milk as a base for homemade ice cream. Blend it with your favorite fruits and sweeteners, then freeze.
  • Benefits: This dairy-free option is rich, creamy, and full of healthy fats.

Dairy free yogurt

  • How to use: You can make or buy coconut milk yogurt as an alternative to dairy yogurt. Add it to your breakfast or snacks with fruits and nuts.
  • Benefits: It provides probiotics and healthy fats, beneficial for gut health.
     

Image credit: Image by -Rita-👩‍🍳 und 📷 mit ❤ from Pixabay Free for use under the Pixabay Content License

Author: Sumana Rao | Posted on:
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Coconut milk in curries and baking

Coconut milk in curries and baking

Curries and soups

  • How to use: Use coconut milk as a base for curries, soups, and stews. Replace part or all the water or broth with coconut milk for a creamy, flavorful dish.
  • Benefits: Coconut milk adds a rich, creamy texture to dishes while providing healthy fats and essential nutrients.

Baking

  • How to use: Substitute coconut milk for dairy milk in baking recipes like cakes, muffins, and pancakes.
  • Benefits: It adds moisture and a subtle coconut flavor, making baked goods more nutritious with healthy fats.
     

Image credit: Image by Bernadette Wurzinger from Pixabay Free for use under the Pixabay Content License

Author: Sumana Rao | Posted on:
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Coconut milk in smoothies and drinks

Coconut milk in smoothies and drinks

Coconut milk can be incorporated into dishes and preparation of desserts.

Tips for using coconut milk:

  • Choose unsweetened: opt for unsweetened coconut milk to avoid added sugars.
  • Read labels: Check the ingredient list for any unwanted additives or preservatives.
  • Shake well: Coconut milk can separate in the can, so give it a good shake before using.

Smoothies

  • How to use: Add coconut milk to your smoothies instead of regular milk or yogurt. Blend it with fruits, vegetables, and a protein source like nuts or seeds.
  • Benefits: Coconut milk provides healthy fats that can help keep you full and provide sustained energy. It also adds a creamy texture and rich flavor.

Coffee and tea

  • How to use: Add a splash of coconut milk to your coffee or tea instead of regular milk or creamer.
  • Benefits: This adds a creamy texture and a hint of coconut flavor, along with the benefit of healthy fats.

Image credit: Image by Jess Soraya from Pixabay Free for use under the Pixabay Content License

Author: Sumana Rao | Posted on:
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Ways To Use Vegan Friendly Coconut Milk In Various Dishes

Ways To Use Vegan Friendly Coconut Milk In Various Dishes

Coconut milk is considered vegan-friendly because it is derived from the mature pulp of coconuts and does not involve any animal products. Coconut milk is a nutritious and versatile ingredient that can be incorporated into your diet in many ways to enhance health. It is commonly used in various cuisines, especially in Southeast Asia, India, and the Caribbean.

 

There are two types of coconut milk:

 

  1. Thick coconut milk: Extracted from the first pressing of the grated coconut meat, it is rich, creamy, and has a high fat content.
  2. Thin coconut milk: Extracted after further soaking the coconut meat in water and pressing again, it is lighter and thinner.

 

Coconut milk is a great alternative to dairy for vegans and people with lactose intolerance. It is often used in curries, soups, desserts, and beverages. In addition to being dairy-free, it is also gluten-free and soy-free, making it a versatile choice for people with different dietary restrictions.

 

Health benefits of coconut milk:

 

  • Healthy fats: Rich in medium-chain triglycerides (MCTs), which can provide a quick source of energy and may aid in weight management.
  • Vitamins and minerals: Contains vitamins C, E, B1, B3, B5, and B6, as well as iron, selenium, sodium, calcium, magnesium, and phosphorus.
  • Digestive health: Can be easier to digest for those who are lactose intolerant or have dairy allergies.
  • Heart health: The lauric acid in coconut milk may have beneficial effects on cholesterol levels and overall heart health.

Image credit: Image by Gábor Adonyi from Pixabay, Free for use under the Pixabay Content License Coconut image – https://pxhere.com/en/photo/561272  CC0 Public Domain

 

Coconut milk in smoothies and drinks

 

Coconut milk in smoothies and drinks

 

Coconut milk in curries and baking

 

Coconut milk in curries and baking

 

Coconut milk in ice cream and yogurt

 

Coconut milk in ice cream and yogurt

 

Coconut milk in kefir and oats

 

Coconut milk in kefir and oats

 

Author: Sumana Rao | Posted on:
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Lactose intolerance in kids

Lactose Intolerance In Kids And How To Address The Condition

Lactose intolerance in kids occurs when they cannot properly digest lactose, the sugar found in milk and dairy products. It happens because their bodies do not produce enough of the enzyme lactase, which is essential for breaking down lactose in the digestive system.

Lactose intolerance is manageable, and with proper care, most kids can still enjoy a balanced diet. They can live comfortably by avoiding triggers, using lactose-free alternatives, and maintaining adequate nutrition.

Symptoms in kids:

Children with lactose intolerance may experience symptoms within 30 minutes to 2 hours after consuming dairy products, including:

  • Bloating
  • Gas
  • Diarrhea
  • Stomach cramps
  • Nausea
  • Stomach rumbling

Causes for lactose intolerance:

  • Genetic factors: Children may inherit a tendency to produce less lactase over time, making it difficult to digest lactose. This is more common in children of Asian, African, Native American, and Hispanic descent.
  • Illness or infection: Lactose intolerance can develop after a viral or bacterial infection that affects the small intestine, such as gastroenteritis.
  • Premature birth: Premature babies may have temporary lactose intolerance due to underdeveloped lactase production.

Types of lactose intolerance:

  1. Primary lactose intolerance: Most common, develops gradually as lactase production decreases with age.
  2. Secondary lactose intolerance: Triggered by illness, injury, or medical conditions like celiac disease or Crohn’s disease that affect the small intestine.
  3. Congenital lactose intolerance: Rare and occurs when a baby is born without the ability to produce lactase.

Care for Kids with lactose intolerance:

1. Dietary management

  • Lactose-Free Milk: Replace regular milk with lactose-free options, such as lactose-free cow’s milk or plant-based alternatives like almond, soy, oat, or coconut milk.
  • Dairy-free products: Look for lactose-free or dairy-free versions of cheese, yogurt, and ice cream.
  • Hard cheeses: Hard cheeses, like cheddar, parmesan, and Swiss, have lower lactose content and may be easier to digest.
  • Smaller portions: Sometimes, children can tolerate lesser amounts of lactose. Offer dairy in smaller portions to see if symptoms are less severe.

2. Lactase Supplements

  • Lactase enzyme supplements can be given to help children digest lactose when they consume dairy products. These can be in the form of chewable tablets, drops, or capsules and can be used before meals.

3. Ensure Nutritional Balance

  • Calcium and vitamin D: Dairy is a primary source of calcium and vitamin D, essential for bone health. If dairy is removed from the diet, ensure your child gets calcium and vitamin D from other sources such as:
    • Fortified plant-based milk (like almond or soy milk)
    • Green leafy vegetables (broccoli, kale)
    • Fortified orange juice
    • Almonds, sesame seeds, and tofu
    • Supplements, if recommended by a pediatrician

4. Monitor symptoms

  • Keep a food diary to track which foods trigger symptoms and in what quantities. This can help identify how much lactose your child can tolerate without discomfort.

5. Encourage probiotics

  • Some children may benefit from probiotic foods (like certain yogurts) or supplements, as probiotics can help support a healthy gut environment and may aid in digesting lactose.

It is important to consult a pediatrician if you suspect lactose intolerance in your child. They may recommend tests to confirm the condition and help create a care plan to ensure your child continues to receive adequate nutrition for growth and development.

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

Author: Sumana Rao | Posted on:
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Vegetarian cooking tips

These Twenty Cooking Tips Bring Flavor and Texture To Authentic Vegetarian Foods

There are cooking tips that are time-honored and passed down through generations, helping to create wholesome and delicious vegetarian meals. These tips will help you create delicious, authentic Indian vegetarian dishes with the perfect balance of flavors and textures.

1. Use fresh spices:  Grind your own masalas from whole spices for fresher and more potent flavors.

  • Why: Freshly ground spices such as cumin, coriander, and garam masala elevate the aroma and taste of Indian dishes.

2. Tempering (tadka): Always temper your dishes with whole spices like cumin, mustard seeds, curry leaves, and hing (asafoetida) at the beginning of cooking.

  • Why: Tadka adds a layer of flavor and aroma that is essential to many Indian dishes, making the spices more fragrant and infusing the oil with their flavors.

3. Cook lentils and beans thoroughly:  Cook lentils (dal) and beans (rajma, chana) until they are soft and creamy.

  • Why: Properly cooked lentils and beans absorb flavors better and are easier to digest, making them the hearty base of many Indian vegetarian meals.

4. Soak rice and grains:  Soak rice, dals, and grains like quinoa or millets for at least 30 minutes before cooking.

  • Why: Soaking reduces cooking time, improves texture, and helps remove excess starch, resulting in fluffier grains.

5. Use ghee for flavor:  Cook or finish dishes with a small amount of ghee for a rich, nutty flavor.

  • Why: Ghee is a traditional fat used in Indian cooking that enhances the flavor of everything from dals to sweets.

6. Balance the use of onions, ginger, and garlic:  For a balanced base, sauté onions, ginger, and garlic until they are golden brown before adding other ingredients.

  • Why: This trio forms the flavor foundation for many Indian dishes, giving depth and richness to the curry.

7. Add a touch of sweetness:  Add a small amount of jaggery or sugar to balance the spices in curries, sambhar, and dals.

  • Why: This enhances the overall flavor profile, balancing the heat and acidity in the dish.

8. Cook with seasonal vegetables:  Use seasonal and locally available vegetables for freshness and optimal taste.

  • Why: Seasonal vegetables are fresher and more flavorful, making your dishes naturally delicious.

9. Layer spices for depth:  Add spices in stages rather than all at once to build layers of flavor.

  • Why: Layering spices at various stages of cooking brings out assorted flavors and intensities, making the dish more complex and satisfying.

10. Incorporate curd and buttermilk:  Use curd or buttermilk in dishes like kadhi, raita, and gravies to add creaminess and tang.

  • Why: These dairy products add a cooling, creamy element that complements the spiciness of Indian food.

11. Dry roast spices and flour:  Dry roast spices and flour like besan (gram flour) before using them in dishes like curries or batters.

  • Why: Roasting enhances the nutty flavor of flour and releases the essential oils in spices, making them more aromatic.

12. Use hing (Asafoetida): Add a pinch of hing (asafoetida) when cooking dals, curries, or when tempering spices.

  • Why: Hing enhances the flavors and aids digestion, especially in lentil-based dishes.

13. Keep fresh coriander and curry leaves handy: Garnish your dishes with freshly chopped coriander or add curry leaves during cooking for added flavor.

  • Why: These fresh herbs add a burst of color and flavor, making your dishes more vibrant and aromatic.

14. Use besan for binding: Use besan (gram flour) as a binding agent in dishes like pakoras, koftas, and cutlets.

  • Why: Besan adds a subtle nutty flavor and holds the ingredients together while keeping the dish gluten-free.

15. Cook low and slow: Slow-cook curries, dals, and sabzis (vegetable dishes) to allow the flavors to meld together.

  • Why: Slow cooking enhances the depth of flavors and helps the spices infuse the dish more thoroughly.

16.  Add a squeeze of lemon: Finish dishes with a squeeze of lemon to brighten the flavors.

  • Why: Acidity cuts through richness and brings out the best in vegetables, grains, and legumes.

17.  Cook with cast iron: Use a cast-iron skillet for cooking vegetables and flatbreads like roti or dosa.

  • Why: Cast iron retains and evenly distributes heat, enhancing the texture and flavor of your dishes, while also adding a small amount of iron to your food.

18. Balance flavors: Always taste your food and balance the flavors. Add a pinch of sugar or a squeeze of lemon to balance out bitterness or excessive saltiness.

  • Why: Balancing sweet, sour, salty, and bitter flavors ensures a well-rounded and satisfying dish.

19. Fermentation is your friend: Incorporate fermented foods like homemade pickles, yogurt, or sauerkraut into your meals.

  • Why: Fermented foods are rich in probiotics, which are great for gut health and add a tangy flavor to dishes.

20. Use whole spices: Toast and grind whole spices instead of using pre-ground ones. It enhances the flavor and aroma of your dishes.

  • Why: Freshly ground spices have a more potent and vibrant taste, which can elevate even the simplest vegetarian dishes.

Image credit: www.werindia.com – Generated with AI ∙ August 12, 2024 at 3:57 PM

Author: Sumana Rao | Posted on: August 13, 2024
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