All posts by Sumana Rao

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Healthy Valentine's day recipe

Explore healthy recipe

Try a new recipe at home and serve. There are plenty of heart healthy recipes available. If you know which recipe and food can make loved one happy, give it a try. Some quick and easy recipes with fewer ingredients are passion among youngsters. It will be easy to find such recipes. Try baked fritters, soups, salads, desserts with less or no sugar (like almond fudge) heart healthy breakfast etc. to name a few. Add heart healthy seeds in smoothie flavored with cocoa or vanilla. Flax and chia seeds can be easily included in the recipes.

Cook with less or no oil, use fresh ingredients, avoid canned foods and premade food packages.

For the dinner, get cut fruits, include rainbow fruits. Berries are best. Get strawberry, blueberries and serve mixed fruit bowl. When you have varieties, there is no way for a boring dinner.

Image credit: Image by RitaE from Pixabay (CC by 0)

Author: Sumana Rao | Posted on: February 13, 2023
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Limit sugar

Control on sugar, limit sugar

When we visit stores, all those heart shaped boxes filled with chocolates look attractive and irresistible. Instead of picking up an expensive box of chocolate get something that is natural and have heart healthy ingredients. Think about giving dry fruits, nuts, low fat cookies with natural ingredients.  Fresh fruits, mixed fruit bowls including mango, strawberry, cantaloupe, watermelon, sweet grapes, berries can replace refined sugar. Add a bowl of strawberry-chocolate in your gift.

Prepare a goodie basked with these items and add a flower bouquet. If the person is expecting sweet box gift from you, tell them why you chose the healthy snacks.

Image credit: Image by congerdesign from Pixabay (CC by 0)

Author: Sumana Rao | Posted on:
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Heart Healthy Valentine's Day

Celebrate Heart Healthy Valentine’s Day

Candlelight dinner, stroll in the beach, chocolates, movie, and lots of fun -these could be the ideas for your upcoming Valentine’s day celebration. However, during this pandemic Valentine’s Day, scenario is different.  This year think about heart and health of yours and your loved ones and plan on celebrating a healthy Valentine’s day.

Moreover, just a month back we celebrated holidays with cookies and sugar. We also thought about new year resolution to stay fit. This Valentine’s day let us continue focusing on the heart health and how to stay fit during pandemic. Let us focus on recovering the world health.

Do you know? February is also Heart Health month. Here are few ideas how you can celebrate healthy Valentine’s day with your loved ones.

Image credits: Image by Jill Wellington from Pixabay (CC by 0)

Purple flower: Image by DarkmoonArt_de from Pixabay (CC by 0)

Control Sugar, Limit Sugar : Read more

Limit sugar

Explore Healthy Recipe: Read more

Healthy Valentine's day recipe

Dark Chocolate For Hearth Health: Read more

Dark chocolate for Valentine day

Physical Activity With Loved Ones: Read more

Physical activity partner

Volunteering For Good Cause: Read more

Volunteering on Valentine day

Write Your Feelings: Read more

Write your feelings
Author: Sumana Rao | Posted on:
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Heel and ankle pain

Heel And Ankle Pain – Reasons and Relief

One can feel pain in heel and ankle suddenly after a walk or exercise and it may not reduce for days together. There are many reasons for heel pain. It can be due to your shoe or tightened muscles or over working.

Sometimes the pain can be unbearable, and one can experience the pain after getting up from sleep or when getting up from sitting position. If the pain is not subsiding it is good idea to see a doctor.

Causes of heel and ankle pain

  • Running
  • Tightness of calf muscles
  • Shoes with poor support
  • Twist or turn of heel.
  • Sudden change in activities
  • Overstraining the heel
  • Hard landing on heel
  • Prolonged standing
  • Obesity
  • High arch of feet

What happens when you have heel pain?

  1. Bone spurs: Known as osteophytes are hard or smooth bums of extra bone that form at end of the bones. Spurs in ankle develop along edges of talus and tibia bones. Once formed heel spurs become permanent. With bone spur in ankle and heel, person will feel pain in ankle, back of heel and in calf area.
  2. Plantar fasciitis: Planta fascia is a band of tissue that runs in ball area of the heel.  It supports foot arch. When planta fascia tissue disturbed it results in inflammation and swelling. Condition is called plantar fasciitis. In plantar fasciitis, pain will be between your foot arch and heel, pain feels worse when person start walking and better when resting. Finds it difficult to toes off the floor.
  3. Bursitis: Symptom is redness, swelling and pain in the heel. Bursae is a fluid filled sac that acts as cushion for tendons, bones, and muscles in joints. Whenever there is an inflammation in bursae it is called bursitis. One can experience bursitis in ankle joint, elbow, hip, and shoulder.
  4. Achilles tendinitis: Achilles tendon is the large tendon the connects calf muscle to heel bone. It is used for climbing, running, jumping, walking or to stand on toes. Overusing the Achilles tendon causes tendinitis. This leads to inflammation and pain in the tendon causing swelling in heel. Bone spur also leads to Achilles tendon.

When should you see the doctor? If pain is severe then, get an appointment to see the doctor. What are the pain levels and how it inhibits the activities?

  • Severe pain is – pain is unbearable and is bad, heel pain keeps you awake, unable to use bathroom, dress, stand etc.
  • Mild pain – pain comes and goes; pain annoys but manageable to walk.
  • Moderate pain – constant pain, you are not able to sleep, you can manage to do housework and walk.

What can you do to reduce the pain?

  1. Raise and rest your heel on a pillow whenever you can.
  2. Place an ice pack for 10-15 mins every 2 to 3 hours.
  3. Perform gentle calf, ankle, feet stretch.
  4. Wear proper comfortable shoes, low or no heel shoes are better with a soft sole.
  5. Insert heel pads or soft insoles to protect heel.
  6. Use crape bandage to wrap around the heel.
  7. To reduce swelling and inflammation consider taking painkillers.
  8. Avoid walking in barefoot and reduce long walk.
  9. When getting up from bed and chair, keep your foot gently on the floor. Do not put too much weight on feet.
  10. Avoid standing longer hours.
  11. If your weight is more, then try to bring weight under control.

Exercises to reduce heel pain: Repeat these below set of exercises daily for 3-4 times.

  1. Calf stretching: By leaning forward against wall with one knee straight and heel on the ground, place the other leg in front with knee bent. Push hips toward the wall in controlled fashion and stretch calf muscle and heel cord. Hold for few seconds and repeat.
  2. Heel droop: Stand at edge of step or stair or on a raised platform. Place front half of foot on the stair and move your heel up and down while stretching arch of the foot. Avoid rapid movement, slowly stretch the calf muscle and arch of the foot.
  3. Lift big toe while keeping rest of the toes grounded.
  4. While sitting on a chair, slowly stretch the leg and move toes up and down while stretching the foot.
  5. Place a ball or can or bottle underneath the foot and while sitting or standing and roll the ball under the foot.
  6. Using a towel or strap stretch the feet towards you and release.

When to see the doctor?

  • If heel pain is increasing and suffering is throughout the day
  • Heel pain is not allowing to do normal activities and unable to sleep
  • If pain is persistent for more than two weeks
  • If any loss in sensation and there is tingling in the foot
  • If you have preexisting condition like diabetes, arthritis

References:

https://www.nextsteportho.net/

https://cbphysiotherapy.in/

https://orthoinfo.aaos.org/

Image credit: Image by freefeetpics from Pixabay  (cc by 0) & https://orthoinfo.aaos.org/

Author: Sumana Rao | Posted on:
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Waist measurement is good for heart

Waist size is more important for your heart health

For those who have higher BMI (Body mass index) and more weight sitting around belly, it is time to measure the waistline and it should be done often for health reasons. According to a new research extra weight around heart attack survivors’ belly can cause another heart attack!

A research article published in European Journal of Preventative Cardiology there is a link between belly fat and heart attack or stroke. Studies that tracked more than 22,000 patients from Sweden who suffered first heart attack revealed the link between the clogged arteries and the waist circumference. Patients both male (1,232) and female (469) were closely followed to understand the link between waistline and heart conditions – fatal and non-fatal heart attacks and stroke. A waist circumference of 94 cm or above in men and 80 cm or above in women considered as obesity. Men 78% and women 90% had the abdominal obesity.

Previous studies on human heart conditions showed that people who has slim figure but extra weight in the belly are at chance of having heart attack. Recent study revealed that added weight around belly in those who survived first heart attack are at risk of having another stroke or heart attack. The link between the waistline and heart is stronger in men than women.

Obesity increases the risk of heart conditions such as stroke, heart attack and heart failure. It is important to give attention not only to body weight but also to waist circumference to prevent future strokes and heart attack. Any number of drugs that a patient is taking may not help if the person’s obesity and waistline does not reduce – says Dr. Hanieh Mohamamdi of Karolinska Institute of Stockholm.

We know that fat especially around the belly is not healthy. Overweight means risk of clogged arteries, heart attacks and stroke. If a person also has habit of smoking it can cause further damage to health. Conditions such as diabetes, hypertensions if not under control, adds more burden on heart. Present study suggests that waist circumference is a marker for overall obesity and doctors must take measurement of patients’ waist to understand and identify the risk.

According to Dr. Mohammadi, the link between waistline and heart condition was stronger and more linear in men. Men made up nearly 3/4th of the patients in the study. In women however, the link between two was U shaped indicating it was least risky. Reason for this is type of fat accumulation in men and women in their bellies. Men has more visceral fat that goes deep inside the body and wraps around the important organs. This fat can change to cholesterol that clogs arteries causing all sort of problems. In women the fat is subcutaneous and relatively harmless.  

How to measure the waistline:

  1. Find the top of your hip bone and the bottom of your ribs.
  2. Breathe out normally.
  3. Place the tape measure midway between these points and wrap it around your waist.
  4. Check your measurement.

What does your measurement mean?

Your health is at risk if your waist size is:

  • Men :    Over 94 cm (about 37 inches)
  • Women Over 80 cm (about 31.5 inches)

How to reduce belly fat?

Proper diet and exercises – moderate cardio can help to reduce belly fat. Walking that gives exercise to entire body and shapes body well is a good exercise. Pilates, weights and stomach crunch type of exercises can help to reduce fat. Once a while or once in a week depending on your condition measure the waistline. Prevent widening of waistline. Make a commitment for yourself to maintain healthy weight and for your well being.

References:

Author: Sumana Rao | Posted on:
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Teach children not to lie

Teaching Children Not To Lie And How Not To Be Brutally Honest

There is a difference between telling truth and being brutally honest. Most kids are taught not to lie and to be truthful and honest. This is a good lesson. However, there are times kids might not be able to understand the difference between telling truth and being honest -brutally.

We don’t want kids to lie, and we don’t want them to sneak behind our back to get away with something wrongdoing. When young kids start lying and if don’t attend to it then it could become a habit. For most kids it starts with fantasy and exaggerating the stories. While telling such stories they carried away and feel kind of important. If the kid says, I went to the beach and came back yesterday with their friends and if it is not true, we adults know it is not true. Making up such things to win a friend is not good for kids. Kids lie when they are put on the spot or if they don’t want to be accountable for the mischief they have done. Sometimes kids lie when they are embarrassed in front of their friends, siblings, or family members. They might think that others will look at them as less than them and it hurts.

Sometimes kids lie because they are impulsive. Their young mind cannot differentiate and judge what they say sometimes. Such impulsive lying is due to a lack of brain development. In such cases parents need to be patient and teach them slowly not to lie.

It is always good to talk to kids about not lying and being truthful and honest.

  1. Do not lie in front of kids: As a parent if you have seen kids witnessing something you did and you want to cover it up, then don’t. Be a role model. Apologies and tell truth to your partner or family member. Kids watch your habits and behavior. When you are honest in society, kids will understand being honest is a good thing. If you care about what your child thinks of you, then be honest and truthful in your actions and habits.
  2. The consequence of lying: Teach child valuable and simple lessons. Give them time out for deliberate lying. If they tell the truth that put them in trouble, teach them it is okay to be punished. Tell them if they tell the truth consequences will be less than not telling truth. Kids don’t want to be in trouble and are more inclined to tell the truth rather than get punished. As they continue to grow, they will understand that lying will make the situation worse.
  3. Help kids to be honest: In many instances make it easy for a child to be truthful. Instead of calling the child liar, help child to be honest. If the child returns late from a friend’s house  after playing and if you are not present at the time, ask gently what time the child returned home. If you know child returned late, don’t pretend that you don’t know. Instead of cornering, tell “ I can ask your friend’s mom when you left or say we have cameras at home” When you say it gently, kids will open up to tell the truth. Telling truth means less consequences and going forward they know the benefit of being honest.
  4. Brutal honesty: There is a difference between telling truth and being brutally honest. Telling truth is about child’s actions and what they did or what they found. It also teaches them to be honest. However, there are situations where kids might think that being brutally honesty is good. They must know that sometimes when it comes to someone’s feelings their brutal honesty can have a negative impact and is not needed. For example: Talking about someone’s clothes, haircut, eyes, appearance, pets, house, opinion about gift, decoration, someone’s cooking etc. In these cases, kids need to understand that instead of saying “I don’t like it”, “it does not look good” “hair cut is ugly” “shirt is ugly” “not tasty” – teach them to be polite and say –

Instead of I don’t like it, not tasty -“it is good, I prefer little more gravy”.

Instead of hair cut is ugly instead  “hair cut looks good, try another style next time”

Instead of saying shirt is ugly kids can use the words “You look good in this shirt, blue (or whichever color ) suits you better”

Do not laugh when kids pass brutal honest comments. Your laughing will encourage them and will lead to the development of unpleasant behavior in the future. Tell kids what happens when they are brutally honest. Give examples from your experiences. Teach them it is good to be honest but not brutally honest.

5. Appreciate their honesty: Parents must make it a habit of appreciating kids efforts to tell truth. Kids mind seeks appreciation, and it is an encouragement. Praise kids when they are honest and tell truth. If your child’s  grade is not good and he or she is honest with you, appreciate it. Tell child that you will help (child) to improve grade. Do not punish for not getting good grade, instead focus on why grade is less and how you can help. This gives builds confidence in children, and they will develop a habit of not lying even in the classroom or outside when they interact with others. Appreciating children when they are honest especially when it is tough for them to tell the truth will help them to build good behavior.

It is parents’ responsibility to teach kids how to be honest and tell the truth. This is the foundation that builds their character.

Image credit: https://pxhere.com/en/photo/590057 (CC by 0)

Author: Sumana Rao | Posted on: February 11, 2023
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Bamboo shoot benefits

Incredible Health Benefits of Bamboo Shoots

Bamboo shoots are sprouts of bamboo grass that spring on the ground. Bamboo is a common ingredient in many Asian cuisine. After removing outer brownish cover of young bamboo sprout, white inner portion of the shoot is used for cooking. These white shoots after curing are used in various dish preparations – curry, pickle, sambaar, stir-fry, soup, salad etc. Including bamboo shoot in diet has several health benefits. Curing, nutrients and benefits of bamboo shoots:

Curing is very important before using bamboo shoot as it contains a toxin substance called  cyanogenic glycosides. Soaking bamboo shoot for minimum 48 hours in water followed by wash in fresh water before using removes this toxin. One can use cured, canned, fermented bamboo shoots in dishes or follow curing method before using fresh bamboo shoots.

Bamboo shoots are low in calories and sugar content, high in protein, fiber and contain important minerals like Potassium, phosphorus, calcium, silica, iron and copper. It also contains vitamins B6, E and K. In addition, it also supplies riboflavin and thiamine. These young shoots are source of tyrosine, arginine histidine, and leucine as amino acids.

Bamboo shoot based diets are rich source of dietary fibers and phytosterols and less cholesterol contents which make them one of the popular natural health foods.

How bamboo shoots promote health?

  1. Helps in weight loss – Being low-calorie, high-density fiber food including bamboo shoots helps in promoting weight loss.
  2. Promotes digestion and bowel movement – Rich fiber content is eases digestion and reduces constipation.
  3. Good for heart health – Low calorie, low sugar promotes heart health as it controls LDL and this helps in blood circulation. Potassium presence helps in balancing blood pressure. It also reduces hypertension and obesity.
  4. It has low glycemic index – Low calorie, low sugar content makes it low in glycemic index and is a good for reducing sugar level.
  5. It is also immune booster – All nutrients present in bamboo shoots boost immune system. Eating bamboo shoot onset of monsoon and cold winter season helps to stay away from viral infection.
  6. For improving lung function – Presence of essential vitamins makes it a good expectorant. Drinking bamboo shoot juice with honey improves lungs function by reducing phlegm.
  7. Reduces inflammation – Those who suffer from chronic inflammation can incorporate bamboo shoot.
  8. Helps in controlling cholesterol level – Bamboo shoot is ideal for lowering cholesterol level and bring change in triglycerides level. Including bamboo shoots in diet has reducing effect on serum content of total cholesterol and low-density lipoprotein.
  9. Good for bone- Presence of potassium, calcium and phosphorous in food is essential for bone health. Both these nutrients are present in bamboo shoot. Presence of high levels of antioxidants improves joint health.
  10. Reduces stomach problems-  Bamboo shoots helps to recover from stomach disorders like diarrhea, constipation, gas, bloating problem. It is also a good food source for reducing stomach ulcers.
  11. To remove poison – Bamboo shoot juice is antivenomous and helps in removal of toxic.
  12. Antitumor property – Studies have shown that bamboo shoots have anticancer property. Reason for bamboos this property is attributed to the presence of lignans and phytosterols.
  13. Good for skin – Consuming young shoots improves skin health. Silica in bamboo shoot is good for improving elasticity of skin by collagen production. Bamboo shoots extract is an important ingredient in skin care products.

Precautions: Bamboo shoots are not recommended for pregnant women and infants. In pregnant women it could cause stomachache and bleeding.

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

Author: Sumana Rao | Posted on: February 7, 2023
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Bamboo curry recipe

Delicious Bamboo Shoot Curry

In Asian countries Bamboo shoot is a delicacy. Young sprouts of bamboo called “bamboo shoots” are used as food. It is added in soups, salads, pickle, and various types of curries. In India, both in NE India and Southern states, during monsoon season bamboo shoots are available in abundance.

Even though bamboo belongs to same family as rice, it is a tall grass and has other economical values as well as several health benefits. Bamboo shoots need curing to remove excess anti-nutrients present in the shoots. These anti-nutrients can be toxic, hence the precaution. Pregnant woman must not eat bamboo shoots as it could cause bleeding.  One can store them in salt water for future use.

Bamboo shoot curry recipe:

You can use canned bamboo shoot or fresh bamboo shoot for curry preparation. If you are using fresh bamboo shoot, then it needs little more preparation to remove anti-nutrients. As mentioned above curing helps to remove excess chemicals from bamboo shoot. For curing, remove outer most covers of the fresh bamboo, use inner tender white portion (as shown in picture). Finely chop the shoots, wash couple of times and soak in water for minimum 2 days (48 hours). In between after 24 hours change the water.  Before using, remove water and wash again using fresh water and continue with recipe.

Ingredients:

  1. Tender bamboo shoot – 2 cups
  2. Turmeric – ½ tsp
  3. Salt- as needed
  4. Jaggery – small piece (Optional)
  5. Tamarind -2 inches
  6. Oil – 1 Tbsp
  7. Mustard – 1 tsp
  8. Urad dal – 1 tsp
  9. Cumin – ½ tsp
  10. Asafetida – a pinch
  11. Red chili -1 or 2
  12. Curry leaves – Few for seasoning
  13. Water- as required

For masala preparation:

  1. Mustard seeds -3/4 tsp
  2. Grated coconut -1/4 cup
  3. Red chilies – 6
  • You can use canned bamboo shoot or fresh bamboo shoot for curry preparation. If you are using fresh bamboo shoot, then it needs little more preparation called curing. Curing helps to remove excess chemicals from bamboo shoot. For curing remove outer most covers of the fresh bamboo, use inner tender white portion (as shown in picture). Finely chop the shoots, wash couple of times and soak in water for minimum 2 days. Before using, remove water and wash again using fresh water and continue with recipe.
  • You can also store excess bamboo shoots for future use by soaking in salt water.  

Method:

  1. Heat oil in pan on medium heat, add mustard, two pieces of red chili, curry leaves, asafetida and urad dal.
  2. Once urad dal turns golden brown, add finely chopped bamboo shoots and fry for 3-4 mins. Add water, mix well, and cover the lid to cook. In between mix the contents and if needed add little more water.
  3. Soak tamarind in little warm water and extract the concentrate.
  4. Once the bamboo shoots are cooked add tamarind extract, jaggery and salt. Mix it well.
  5. Prepare masala by coarse grinding red chilies, mustard seeds, and coconut.
  6. Add the masala to cooked bamboo, mix  well on low heat, so that mustard smell disappears.
  7. Add half a tsp of coconut oil, garnish with chopped cilantro and serve hot bamboo shoot curry with rice, chapati or roti.

Image credit: Prateek Pattanaik, CC BY-SA 4.0 <https://creativecommons.org/licenses/by-sa/4.0>, via Wikimedia Commons

Author: Sumana Rao | Posted on: February 1, 2023
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