All posts by Sumana Rao

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Deep cleaning of house

Tips And Checklist To Deep Clean The House Periodically For Healthy Living

During winter we tend to spend more time inside the house. Even though we clean house regularly, there might be lots of unseen dust and dirt settled on appliances and corners of the house.  Living in a not so clean house for next few months could be irritating. When you are stuck most time indoor, deep cleaning of the house might help you to feel better.  Deep cleaning your house involves more thorough and detailed cleaning compared to regular, day-to-day cleaning. It’s typically done periodically to maintain a clean and healthy living environment. Here are some tips to help you deep clean your house effectively:

General Tips:

  • Plan: Start with a checklist or plan that outlines the specific areas and tasks you want to address during your deep cleaning session. Having a plan helps you stay organized and focused.
  • Gather supplies: Collect all the cleaning supplies you’ll need, including cleaning solutions, brushes, scrubbers, microfiber cloths, dusters, vacuum cleaner, mop, and trash bags.
  • Declutter: Before you begin cleaning, declutter the areas you plan to deep clean. Clear away items that don’t belong, organize belongings, and remove unnecessary clutter.

Room-by-room deep cleaning:

Kitchen:

  1. Clean and sanitize all kitchen surfaces, including countertops, appliances, and cabinet doors.
  2. Empty and clean the refrigerator and freezer.
  3. Clean the oven, microwave, and stovetop thoroughly.
  4. Wash dishes, clean the sink, and unclog the drain if necessary.
  5. Empty and wash trash cans.
  6. Organize the cabinets.

Living areas:

  1. Dust all surfaces, including shelves, picture frames, and electronics.
  2. Vacuum and/or clean carpets, rugs, and upholstery.
  3. Clean and polish wood furniture.
  4. Wipe down light switches, door handles, and remote controls.
  5. Wash curtains and blinds.

Bedroom:

  1. Wash all bedding, including sheets, pillowcases, and comforters.
  2. Vacuum and flip or rotate the mattress.
  3. Dust and clean all surfaces.
  4. Organize and declutter dressers and closets. Remove unwanted clothes, shoes, torn clothes, bags etc.

Floors:

  1. If you have carpet and rugs vacuum all carpets and rugs thoroughly. Use broomstick if vacuum is not an option.
  2. Sweep and mop hard floors, such as tile, hardwood, or laminate.
  3. Pay attention to corners and baseboards.
  4. Consider deep cleaning the carpets or rugs if necessary.

Bathroom:

  1. Scrub and disinfect all bathroom surfaces, including the sink, toilet, tub, and shower.
  2. Clean mirrors and glass surfaces using mild homemade cleaning solutions.
  3. Replace or wash shower curtains and bathmats.
  4. Clean bathroom walls, remove soap scum.
  5. Wash or replace the showerhead if it’s clogged.

Additional deep cleaning tips:

  • Windows: Clean windows inside and out. Don’t forget to wipe down sills and frames.
  • Air vents: Dust and clean air vents and registers to improve air quality.
  • Light fixtures: Remove and clean light fixtures, replacing any burned-out bulbs.
  • Baseboards: Dust and wipe down baseboards throughout the house.
  • Ceiling fans: Clean ceiling fans and remove dust from blades.
  • Appliances: Clean and maintain large appliances like the dishwasher and washing machine. Check and clean dryer vents.
  • Garage: Organize and clean the garage if applicable. Dispose of items you no longer need.

Remember to wear appropriate cleaning gear, like gloves and protective eyewear, especially when using strong cleaning solutions. Deep cleaning can be a time-consuming task, so break it down into manageable sections or tackle one room at a time to make the process more achievable.

Image credit: Photo by CDC on Unsplash (Free for commercial use)


Author: Sumana Rao | Posted on: November 3, 2023
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Intermittent fasting benefits Type 2 diabetes

For Type-2 Diabetes Weight Loss Intermittent Fasting Is A Better Option Than Other Diets

In Type -2 diabetes patients an intermittent fasting of 8/16 hours resulted in more weight loss a study shows. These patients who volunteered for the research ate whatever they wanted in 8 hours window (and 16 hours fasting) and lost more weight than the people who cut their calorie intake by 25%.

A study published in JAMA network open revealed that two groups who underwent the test had similar reductions in long term blood sugar levels or in hemoglobin A1C over the past three months. Studies carried out with total of 75 individuals with average age of 55 years old, an average Body mass index of 39, and an HbA1C level of 8.1 percent.

According to Krista Varady, Professor of Nutrition at University of Illinois in Chicago, US “Our findings show that time-restricted eating [also called intermittent fasting] is a good alternative to calorie counting for people who can’t do the traditional diet or are burned out on it. For many people trying to lose weight, counting time is easier than counting calories”.

Time restricted eating is an easy approach and easy to explain for patients than cutting down the calories says Dr. Sun Kim an associate professor at University Medical center in California. There is an increase in number of Type 2 diabetes not just in US alone but elsewhere. If the current trend continues by 2050 in US alone there will be 1 in 3 with this condition.

Weight loss is for better health and is possible with dietary changes, procedures, or medications. This will result in lowering blood sugar levels. However, in some it can also lead to remission of the condition. This is where innovative strategies help patients to achieve healthy weight and to maintain blood sugar levels.

Type – 2 diabetes is manageable through intermittent fasting.

Intermittent fasting is an eating pattern that involves cycling between periods of eating and fasting. Intermittent fasting can be beneficial for weight loss, controls obesity and helps in managing type 2 diabetes.

Here is how intermittent fasting may help with weight loss and diabetes:

1. Weight Loss:

  • Caloric restriction: Intermittent fasting often leads to reduced calorie intake because it limits the time during which you can eat. Over time, this caloric restriction can lead to weight loss, if you do not overcompensate by eating excessively during your eating windows.
  • Metabolic benefits: IF can lead to favorable changes in hormones and metabolism. For example, it may increase the release of norepinephrine, which can enhance fat burning. Insulin sensitivity also tends to improve.
  • Reduction in fat mass: Some studies have shown that intermittent fasting can specifically lead to a reduction in body fat, particularly abdominal fat, which is associated with a higher risk of various health issues.

2. Diabetes Management:

Insulin sensitivity: Intermittent fasting can improve insulin sensitivity, which is beneficial for people with type 2 diabetes or those at risk of developing it. It helps the body use insulin more effectively, which can lead to better blood sugar control.

Blood sugar levels: Intermittent fasting can lead to more stable blood sugar levels by reducing the frequent spikes and crashes associated with continuous eating throughout the day. This can be particularly helpful for individuals with type 2 diabetes in managing their condition.

Reduced insulin resistance: Intermittent fasting has been shown to reduce insulin resistance, which is a common issue in type 2 diabetes. By reducing resistance, the body (cells in muscle, and liver) becomes more responsive to insulin.

Lipid profile improvement: Some studies suggest that intermittent fasting can lead to favorable changes in lipid profiles, including lower triglyceride levels and improved cholesterol ratios, which are important for heart health, especially in individuals with diabetes.

Weight management: Weight loss associated with intermittent fasting can contribute to better management of type 2 diabetes, as excess weight is a risk factor for the condition.

Most of the available research shows that intermittent fasting can help people lose body weight and lower their levels of fasting glucose, fasting insulin and leptin while reducing insulin resistance, decreasing levels of leptin and increasing levels of adiponectin. Certain studies found that some patients practicing intermittent fasting with supervision by their doctors were able to reverse their need for insulin therapy (Hopkins Medicine)

It is important to note that while intermittent fasting can be effective for many people, it may not be suitable for everyone. Some individuals, such as those with certain medical conditions or a history of eating disorders, should approach intermittent fasting with caution. Additionally, results can vary with specific fasting method -16/8 method, 5:2 method, alternate day fasting. It is important to find an intermittent fasting routine that fits one’s lifestyle and health goals. Before commencing intermittent fasting or before making any significant change in the diet, it is better to consult your doctor. Your doctor may recommend to talk to a nutritionist who can guide you to your specific needs and help you monitor progress.

References:

https://www.niddk.nih.gov/

https://www.everydayhealth.com/

https://www.hopkinsmedicine.org/

Image credit:  Intermittent Fasting by  http://www.epictop10.com/ (CC by 2.0)

(https://www.flickr.com/photos/182229932@N07/48655008176)


Author: Sumana Rao | Posted on: November 1, 2023
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Heat related heart attack

Exposure To Too Much Heat Can Result In Heat Related Heart Attack

Some people like to sit, walk, exercise, and enjoy exposure to hot weather. While exposure to Sunlight is good for our body, it is important to know that when there is too much heat outside it can be fatal in the form of heart attack. Some enjoy sitting in sauna during cold weather or after exercising. If you sit in sauna for prolonged time, it is also not good for health. Likewise, a very hot shower or hot bath is also not good for the heart condition. It is important to be mindful of the potential dangers of extreme heat, especially if you or someone you know has a history of heart problems.

Heat-related heart attacks, also known as heat-induced or heat-triggered heart attacks, occur when high temperatures and extreme heat put added stress on the cardiovascular system. The heat can exacerbate underlying heart conditions and increase the risk of a heart attack.

How exposure to too much heat can result in heart attacks?

Dehydration and blood pressure: High temperatures can lead to dehydration, which in turn can cause a drop in blood pressure. Lower blood pressure can strain the heart and increase the risk of a heart attack, especially in individuals with pre-existing heart conditions.

Increased heart rate: Heat can cause the heart rate to increase as the body tries to cool itself. This can be problematic for individuals with heart conditions, as the heart is already working harder than normal.

Electrolyte imbalance: Prolonged exposure to heat can lead to an electrolyte imbalance, particularly a loss of sodium and potassium. This can disrupt the heart’s electrical system, potentially triggering arrhythmias, or other cardiac issues.

Blood vessel dilation: Heat can cause blood vessels to dilate, which may lead to a drop in blood pressure. For individuals with compromised blood vessels, this can increase the risk of heart attacks. For example, hot showers can cause a temporary drop in blood pressure due to vasodilation (widening of blood vessels). While this can be relaxing, it may not be suitable for individuals with low blood pressure or certain heart conditions.

Heat exhaustion and heat stroke: Extreme heat can lead to heat exhaustion and heat stroke, both of which can be serious medical conditions. These conditions put additional stress on the heart and can lead to cardiovascular complications.

Risk factors: Certain individuals are at higher risk of heat-related heart attacks, including those with pre-existing heart conditions, the elderly, young children, and individuals taking certain medications that affect heart function.

To reduce the risk of heat-related heart attacks:

  • Stay hydrated by drinking plenty of water.
  • Avoid strenuous physical activity during the hottest parts of the day.
  • Wear lightweight, breathable clothing.
  • Seek shade or air-conditioned environments during extreme heat.
  • Keep the water temperature warm rather than extremely hot.
  • Limit the duration of your showers to avoid excessive moisture loss from your skin.
  • Use moisturizing soaps and apply moisturizer after a shower to combat dryness.
  • Be mindful of the water and outside temperature, especially if you have sensitive skin, heart conditions, or low blood pressure.
  • If you have a known heart condition, follow your doctor’s advice for managing it during hot weather.

If you suspect someone is experiencing a heart attack or heat-related illness, seek medical help immediately.

Image credit: Image by Gerd Altmann from Pixabay ; https://pixabay.com/illustrations/thermometer-summer-hot-heat-sun-4767445/ (Free for commercial use)


Author: Sumana Rao | Posted on:
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Overcoming over thinking

How To Overcome Overthinking

Overthinking, also known as rumination or overanalyzing, is a general human experience. It is cognitive process in which an individual becomes preoccupied with repetitive and often distressing thoughts, typically about past events, future scenarios, or current problems. Overthinking is characterized by an excessive, often unproductive, focus on a particular thought or a set of related thoughts. It can lead to various negative consequences, including increased stress, anxiety, and difficulty in decision-making.

What is overthinking behavior

  • Repetitive thoughts: Overthinkers repeatedly dwell on the same thoughts, concerns, or questions, often without reaching a resolution or clarity.
  • Worry and anxiety: Overthinking is often accompanied by anxiety or excessive worry, as individuals are frequently focused on potential negative outcomes or worst-case scenarios.
  • Difficulty in decision making: Overthinkers may find it challenging to make decisions, even simple ones, due to excessive consideration of all possible options and potential consequences.
  • Delay in action: Overthinking can lead to procrastination as individuals may delay taking action out of fear or uncertainty.
  • Negative self-talk: Overthinkers may engage in self-criticism and negative self-talk, which can erode self-esteem and self-confidence.
  • Physical symptoms: The stress and anxiety associated with overthinking can manifest physically as tension, headaches, fatigue, and other stress-related symptoms.
  • Impaired problem solving: Overthinking can hinder effective problem solving because individuals may become trapped in a cycle of worry and doubt, preventing them from finding practical solutions.
  • Interference with sleep: Overthinking can disrupt sleep patterns, leading to difficulties falling asleep or staying asleep.

Learning to identify and challenge irrational or unproductive thoughts and adopting a more balanced thought process can help individuals break free from the cycle of overthinking.

If you are a person who is overthinking or if you know someone overthinking you can try below strategies to overcome overthinking issue.

  • Mindfulness meditation: Practice mindfulness meditation to bring your attention to the present moment. This can help you break the cycle of overthinking and reduce anxiety. Focus on your breath, bodily sensations, or the sights and sounds around you.
  • Limit rumination: Make a conscious effort to recognize when you’re ruminating on negative thoughts and stop yourself. Set aside specific “worry time” during the day to address your concerns and then let them go at other times.
  • Stay busy: Engage in activities and hobbies that you enjoy. Keeping your mind occupied with positive and productive tasks can prevent overthinking.
  • Talk it out: Share your thoughts and concerns with a trusted friend or a therapist. Talking about what’s on your mind can provide relief and perspective.
  • Practice gratitude: Cultivate a sense of gratitude by regularly reflecting on the positive aspects of your life. This can help shift your focus from negative overthinking to appreciation and joy.
  • Set realistic goals: Break down your goals into manageable steps and focus on what you can realistically accomplish. Setting achievable goals can reduce the anxiety associated with overthinking.
  • Challenge negative thoughts: When you catch yourself overthinking, challenge the validity of your thoughts. Are they based on facts, or are they irrational fears? Try to replace negative thoughts with more positive and rational ones.
  • Limit information intake: If overthinking is triggered by excessive information or news consumption, consider reducing your exposure to sources of stress. Create boundaries for how much news or information you consume.
  • Mind-body practices: Incorporate practices like yoga or tai chi that combine physical movement with mindfulness to help reduce stress and promote a sense of calm.
  • Journaling: Write down your thoughts and worries in a journal. This can help you organize your thoughts and gain clarity, making it easier to stop overthinking.
  • Set boundaries: Establish boundaries with work, social media, and personal time. It’s essential to have time for relaxation and self-care to prevent the constant need to overthink.
  • Practice self-compassion: Be kind to yourself and avoid self-criticism. Recognize that everyone has moments of overthinking, and it’s okay.
  • Take breaks: Give yourself permission to take short breaks when you find yourself obsessively thinking about a problem. Stepping away and returning with fresh eyes can often provide a solution.
  • Focus on what you can control: Concentrate on things you have control over and accept that you can’t control everything. Overthinking often stems from trying to manage the uncontrollable.

Remember that leading a joyous life is a process, and it’s okay to have moments of overthinking. By incorporating above lifestyle changes into your daily routine and practicing self-compassion, one can reduce overthinking and increase overall sense of well being and joy.

Image credit: Image by StockSnap from Pixabay : https://pixabay.com/photos/sea-ocean-blue-water-nature-wave-2593344/ (Free for commercial use)


Author: Sumana Rao | Posted on: October 31, 2023
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Big Bean Curry And Garbanzo – Chickpea Masala

Big Bean Curry And Garbanzo – Chickpea Masala

· Rajma with Basmati rice: Also known as rajma chawal is a meal combination. If you order masala rajma, you will also get basmati rice for meal. Rajma is big bean rich in protein, iron, fiber, manganese, copper, phosphorus and Vitamin B that are essential in our diet.  Masala Rajma tastes well with Indian bread varieties. Made with tomato sauce, onion, ginger, garlic and spices – one will relish the taste of rajma for long. It is also easy to prepare at home if you have all necessary ingredients.

· Channa Masala: Chole is popular North Indian dish made with chickpeas, onions, tomatoes, and blend of spices. Recipe of Channa masala slightly might vary. There is also kala chenna variety, that tastes little different and is popular too. Channa masala generally seasoned with cumin, coriander and turmeric with tomato sauce, onion and spices. Adding cooked chickpeas to this spice blend gives a unique taste. This protein and fiber rich dish are one of the most favorite of not just Indians and is popular in the world too. Combination of Channa and big puris called batura is available as Channa-batura or Chole -batura.

 

Image credit:

1.       Shreya151994, CC BY-SA 4.0 <https://creativecommons.org/licenses/by-sa/4.0>, via Wikimedia Commons

2.       Simon Law (sfllaw) from Montréal, QC, Canada, CC BY-SA 2.0 <https://creativecommons.org/licenses/by-sa/2.0>, via Wikimedia Commons


Author: Sumana Rao | Posted on: October 30, 2023
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Spiced Up Sprouted Seeds With Tasty Pav And Potato Filled Samosa:

Spiced Up Sprouted Seeds With Tasty Pav And Potato Filled Samosa:

·  Misal pav: It is a popular Maharashtrian spicy dish prepared using sprouted seeds (generally moth beans). The dish contains spicy sprouted, cooked seeds, topped with spice mix called chivda, sev or farsan. Chopped cilantro, cut red onion etc. It is served as breakfast or snack with Indian buns or breads. It is one of the popular street foods too!

·  Samosa: One of the most popular Indian snacks, that is readily available in restaurants as well as in frozen packs in Indian stores is samosa. It is made with varieties of fillings like potatoes and peas, lentils etc. These fillings are wrapped in pastry, deep fried in oil. Samosas are served with green and tamarind chutney. Samosas appear crispy and taste delicious. Like Misal pav, samosa is also a popular street food available all seasons in India.

 

Image credit:

1.       Dheerajk88, CC BY-SA 4.0 <https://creativecommons.org/licenses/by-sa/4.0>, via Wikimedia Commons

2.       Soniya Goyal from Jaipur, India, CC BY-SA 2.0 <https://creativecommons.org/licenses/by-sa/2.0>, via Wikimedia Commons


Author: Sumana Rao | Posted on:
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Potato, Cauliflower Cambo And Jack Fruit Curry

Potato, Cauliflower Cambo And Jack Fruit Curry

·   Aloo Gobi: Is nothing but cooked potato and cauliflower curry. It is prepared just like stir fry but infused with red chili powder, turmeric and other Indian spices. It is strictly vegan and gluten free. One can have this curry as it is or with bread, puri, rice and chapati.

·    Jackfruit curry: it is a delicacy of South Indian states. Even though in India is a traditional food, now ad days it is gaining more popularity as a “replacement of meat”. Jackfruit is rich in fiber. The tender jackfruit cut opened and shredded to make delicious spicy various types of curry – liquid, semi solid or gravy. One can have this with rice and roti. Very few restaurants serve this in the world. If you are in India during jackfruit season, you may find this in restaurant. If not, ask your Indian friend about this famous dish.

 

Image credit:

1.       Vivekpat30, CC BY-SA 4.0 <https://creativecommons.org/licenses/by-sa/4.0>, via Wikimedia Commons

2.       Pujit1977, CC BY-SA 4.0 <https://creativecommons.org/licenses/by-sa/4.0>, via Wikimedia Commons


Author: Sumana Rao | Posted on:
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Eggplant And Lentils Cooked With Blend Of Spices

Eggplant And Lentils Cooked With Blend Of Spices

·   Baingan Bharta: Dish prepared by roasted eggplant. This is also a dish that uses blend of tomato sauce, onion, garlic, cilantro and spices and mix of gharam masala. Seasoned with cumin and coriander. It is a perfect vegan dish that has rich smoky aroma and serves antioxidants, fiber and goes well with rice, bread and any type of main dishes.

·   Masoor Dal: It is a simple delicious dish prepared using red lentil, curry leaves and ghram masala. Lentil is pressured cooked well and to this, cooked tomato and fried onion. Seasoned with cumin, red chilis, curry leaves and gharam masala. Flavor of spicy masoor dal will make you hungry and you will want it more. You can have this protein rich dish with basmati rice, rotis and can have it as soup.

Image credit:

1.       Dheerajk88, CC BY-SA 4.0 <https://creativecommons.org/licenses/by-sa/4.0>, via Wikimedia Commons

2.       https://in.pinterest.com/pin/672091944398402475/


Author: Sumana Rao | Posted on:
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