Expert advice, Nutrition
Stuff To Think About While Cooking

Upasana Kamineni Konidela

Wellbeing Curator

4 min read

 

Our kitchens are considered to be the heart of our household. It is where we cook food and spend time with our loved ones, so it is quite natural to expect the heart of our household to be spick and span at all times. This is why cleaning and sanitising UR kitchen should be taken seriously, especially with the coronavirus scare. We have to do our part in sanitising our homes and ourselves to stay healthy.

Hygiene and health go in hand. It’s not just meant for keeping UR kitchen hygienic, cleaning gets rid of harmful germs, bacteria, pests and keeps diseases away. All of which tend to thrive in unhygienic spaces of UR house. Well, I have a few helpful tips, which have always helped me and can help you too in keeping UR kitchen spick and span.

Join the wellness movement!

Get personalized and curated wellness content on URLife.co.in

Wellness Movement

By clicking you agree to T&c and privacy policy

Kitchen Hygiene 101

Wash your hands with soap. This is a no brainer and should be done religiously every time you are cooking or doing something in the kitchen.

Make sure UR nails are short, clean and without nail polish. Keeping UR nails short avoids food from getting stuck, and any nail discolouration that can happen from the yummy masalas added in our food.

Wearing hair caps while cooking or giving it to UR staff while they cook, avoids any unwanted hair in UR food.

Ventilate UR kitchen, open as many windows as possible, turn on the exhaust fan to get rid of stagnant air, unpleasant smells and to avoid sweating while you cook.

Be happy when UR cooking, because happy people put a lot of positive energy into the food.

Invest in one-time use gloves to avoid getting your fingers cut, avoid touching or contaminating any food. This can be easily given to UR staff to maintain hygiene while cooking.

Have two cutting boards, one for veggies and fruits and one for meat only. Wash UR cutting boards after every use to improve their shelf-life and basic hygiene.

Maintain separate knives for vegetables and meat. This prevents any remnants left behind on the cutting board from contaminating other food items

Wash UR veggies and fruits with warm water and salt to get rid of germs, wax and harmful contaminants.

Healthy recipes with local ingredients

Get personalized and curated wellness content on URLife.co.in

By clicking you agree to T&c and privacy policy

Hygiene and health go in hand. It’s not just meant for keeping UR kitchen hygienic, cleaning gets rid of harmful germs, bacteria, pests and keeps diseases away.

Clean and wipe the kitchen counter & stove after cooking to ensure there are no grease or food stains to keep UR kitchen clean and pristine.

Sweep and mop the kitchen floor to avoid stickiness, stains and pests. This makes you feel good when UR cooking too.

Declutter UR shelves and pantry every month to get rid of expired food and unwanted pests, to maintain cleanliness and hygiene.

Keep UR food storage containers clean by washing them frequently avoids mould, pests, and food contamination.

Throw small and medium-sized food particles in the garbage before washing utensils to avoid clogging the sink. Don’t forget to clean the bottom of UR sink too.

Clean UR refrigerator and microwave every week or on a monthly basis with a wet cloth to keep them clean, odour-free and hygienic.

Wellness advice from qualified experts

Get personalized and curated wellness content on URLife.co.in

Wellness Advice

By clicking you agree to T&c and privacy policy

Things to remember

  • Always wash your hands whenever you are cooking or in the kitchen.
  • Avoid touching UR hair, phone or face while cooking, because this can cause unwanted bacteria and other contaminants to compromise our food.
  • Wash your dishes and cooking utensils thoroughly after every use. This helps avoid food poisoning and other tummy and health woes.
  • Throw out the trash regularly to avoid unpleasant smells, house flies and germs from lurking around in your kitchen.
  • Deep clean UR kitchen once every month to keep UR kitchen sanitised and avoid contamination of food and curb pests like cockroaches.
  • Label food items and turn UR organisation skills up-a-notch try labelling spices, grains, lentils and other food items to avoid confusion while cooking.

With these kitchen hacks and tips, you have no scope of going wrong in keeping UR kitchen spick and span. Tag our URLife and let us know about UR kitchen cleaning hacks and tips.

Fill UR Inbox with wellness!

Signup for weekly newsletter

Wellness Newsletter

By clicking, you agree to T&C and Privacy policy

Related Tags

celebrity fruits Health Health care hygiene Mindfulness Upasana UR kitchen vegetables wellbeing

You may also like

Drinks & Dessert, Nutrition, Recipes

Konidela Filter Coffee 

Konidela Filter Coffee Ease: 4 Approximate cost: INR 80 Serving size: 2 Cooking time: 20 minutes Nutritive value Energy: 52.4Kcal Carbs: 9g Protein: 3.6g Fat: 0g Fibre: 0g Ingredients Skimmed milk - 120ml Coffee powder - 2tbsp Jaggery: 5g Preparation Step 1: Boil a cup of water. To make the decoction, add two tablespoons of coffee powder to the coffee filter, and place the disc on top. Add the boiled water to the coffee filter and wait for the decoction to collect into the bottom container. Step 2: Now pour the required amount of decoction into UR coffee mug based on how strong, medium or light you like your coffee to be. Step 3: Add the skimmed milk or water and add jaggery and mix till the jaggery dissolves. Step 4: Serve hot and enjoy your coffee.

Chef V. Srinivas 1 min read
 
Expert advice, Nutrition

DASH Diet – UR Healthy Choice For Weight Loss 

DASH Diet – UR Healthy Choice For Weight Loss Developed by the National Institutes of Health (NIH), the DASH diet stands for Dietary Approaches to Stop Hypertension. It is a high fibre diet that is aimed at reducing blood pressure without medication. DASH diet also shows significant results in losing weight, strengthening UR bone health, managing and preventing diabetes together with lowering cholesterol. The force of blood against artery walls that rises and falls during the day is called blood pressure. When it tends to stay elevated over time, it is dangerous because it makes the heart work too hard. This force of the blood flow harms arteries and organs like the heart, kidneys, brain, and eyes. High blood pressure is hard to detect as it doesn’t show warning signs or symptoms. Once UR blood pressure is high, it generally lasts for a lifetime. If it is not controlled, it may lead to heart and kidney disease, stroke, and blindness. The original purpose of the DASH diet was to lower blood pressure, and studies revealed that it contributes to weight loss as well. The best part of this diet is that you need not subdue UR food cravings. Who Can Adopt The DASH Diet? Anyone can follow the DASH diet. It is a healthier version of UR everyday diet, which includes fruits and vegetables, low-fat dairy and lean meats for protein and good fats. It doesn’t restrict you from UR sugar cravings, and UR entire family can follow this diet and benefit from it. How It Works The DASH diet is tailored to provide you with key nutrients like calcium, potassium and magnesium – all of these contribute in lowering blood pressure, if UR at risk and otherwise keep you healthy. When more amounts of vegetables, fruits, whole grains, low-fat dairy & nuts are included in the regular diet, it decreases the chances of deficiencies. It thereby keeps UR heart and UR body in pink of health. Excess sodium tends to hold excess fluid in the body. This increases the blood pressure and creates an added burden to the heart. DASH Diet And Weight Loss The inclusion of foods like high fibre whole-grain foods, vegetables and fruits, together with the ideal amount of protein makes this diet an acclaimed solution for weight loss. Types of DASH Diets A variation in the type of DASH diet to follow is solely based on our sodium intake levels. There are two types of DASH diets, both aiming to lower the sodium intake in UR regular diet. You can select UR version according to UR health requirements. Lower sodium DASH diet: 1,500 milligrams sodium per day Standard DASH diet: 2,300 milligrams sodium per day 2,300 mg of sodium measures to a 2/3rd teaspoon salt per day. The typical Indian diet includes around 10.8-11gms of sodium per day which is more than two teaspoons. Culturally, the South and East Indian diets consume more amount of sodium. Excess sodium tends to hold excess fluid in the body. This increases the blood pressure and creates an added burden to the heart. The high levels of sodium and low levels of potassium increase the risk of stroke, heart failure, osteoporosis, stomach cancer and kidney disease. Learn to cut back on sodium in UR diet. You may notice a difference when you start eating low-sodium foods. If UR food tastes too bland, gradually introduce low-sodium foods and cut back on table salt until you reach UR sodium goal. This will give UR palate enough time to adjust. DASH Diet Structure Category Products Serves per day Whole-grains Brown cereal like millets, quinoa, brown rice 6-7 Fruits Banana, watermelon, apple, oranges 4-6 Nuts and seeds Almond, cashew, pumpkin seeds, pistachios, flax seeds 1 to 2 Dairy products Low-fat yoghurt, buttermilk, curd 2 Fats Butter, cheese, margarine 0-2 Oils Cooking oil 0-2 Red meat Lamb, goat 0-2 Sweets Cookies, chocolates, sugar, pastries 4-5 (per week) Lean meats Fish and Chicken 0-2 Benefits Reduces the risk of cardiovascular diseases and stroke. Averts renal diseases and improves eye health. The fibre content in the diet controls a lot of UR food cravings and improves gut health. This high-fibre produces a sufficient amount of B12 in the large intestine, in turn, reduces the micronutrient deficiencies. Also, fibre helps control blood sugar levels. Aids in achieving healthy weight. Contributes to UR bowel health. Lowers UR bad cholesterol (LDL) and improves good cholesterol(HDL). Early morning Warm water with lemon and chia seeds Breakfast Oats upma/ oats dosa/ ragi dosa/ egg dosa – with steamed veggies or sambar Mid-morning Fruits – banana/ watermelon/ apple/ oranges/ strawberries/ melons/ coconut water Lunch Millets/ quinoa/ jowar roti – with spinach/ broccoli/ tomatoes/ sweet potatoes/ beetroot Snacks Ragi malt/ fistful of nuts/ sprouts chat/ makhana bhel/ apple, beetroot and carrot juice (1 glass) Dinner Millet upma/ quinoa kichdi/ jowar roti/ ragi roti – with lean meats like chicken breast or grilled fish The potassium content of various food groups Food groups Potassium (mg) Vegetables Potato, 1 medium Sweet potato, 1 medium Spinach, cooked, 1/2 cup Zucchini, cooked, 1/2 cup tomato, fresh, 1/2 cup Romaine lettuce, 1 cup Mushroom, 1/2 cup Cucumber, 1/2 cup 926 540 290 280 210 140 110 80 Fruit Banana, 1 medium Apricot, 1/4 cup Orange, 1 medium Cantaloupe chunks, 1/2 cup Apple, 1 medium 420 380 237 214 150 Nuts, seeds, and legumes Cooked soybeans, 1/2 cup cooked lentils, 1/2 cup cooked kidney beans, 1/2 cup cooked split peas, 1/2 cup Almonds, roasted, 1/3 cup Walnut, roasted, 1/3 cup Sunflower seeds, roasted, 2 tbsp Peanuts, roasted, 1/3 cup 440 370 360 360 310 190 124 120 Low-fat or fat-free milk and milk products Milk, 1 cup Yoghurt, 1 cup 380 370 Lean meats, fish, and poultry Fish, 85g (approx.) Chicken, 85g (approx.) 200 – 400 210 DASH Diet Tips Add a cup of vegetables to both UR meals. Concentrate on having no-fat or low-fat condiments. Learn to read nutrition labels to check the amount of sodium in the diet. Include physical activity as a part of UR lifestyle. Include fruits as a snack from the potassium table listed above.

Dr. Lakshmi K 5 min read
 
Nutrition

Plant-Based Diets To Save Our Planet 

Plant Based Diets To Save Our Planet Many millennials are now switching to plant based diets due to many pressing concerns like our health, safeguarding our planet, animals and climate change. With many farmers ending their lives in India, we should be more concerned on what we choose to feed and fuel our body. In the world of health, you can do many things to enhance UR wellbeing and live sustainably. Here’s how you can play UR part. What exactly is a plant based diet? Plant-based eating is a life-changing and actionable approach to boost UR health through food and helps sustain our planet in the long run. Plant-rich diets majorly include vegetables, fruits, seeds, nuts, oils legumes, whole grains, beans, etc. A plant-based diet consists of a few animal products such as honey, milk, fish and eggs too. Majorly, this diet includes plant products and minimal to no animal products. A sneak peek into plant based diets Chose UR plant based diet In the world of health, you can make many enhancements to improve UR wellbeing and live sustainably. Choose the best Plant Based diet that suits UR lifestyle and budget. 1.Vegan diet Vegan diet has no animal products and the diet revolves around plants. Lacto vegetarian diet When you shop on an empty stomach, you tend to fill-up on impulse purchases that are unhealthy. Eat a light meal or snack before heading to the grocery store and you will more likely stick to UR list. 2.Lacto vegetarian diet When you shop on an empty stomach, you tend to fill-up on impulse purchases that are unhealthy. Eat a light meal or snack before heading to the grocery store and you will more likely stick to UR list. 3.Vegetarian (sometimes referred to as lacto ovo vegetarian diet) Vegetarian (sometimes referred to as Lacto Ovo vegetarian diet) includes eggs and dairy foods, but no meat, poultry and seafood. 4.Semi vegetarian (or flexitarian diet) Semi vegetarian (or flexitarian diet) includes eggs, dairy foods and occasionally meat, poultry and seafood. 5.Pescatarian diet Pescatarian diet is a plant-based diet along with seafood, no meat and poultry. Fill half of UR plate with locally sourced vegetables during lunch and dinner. Top 5 ways to switch to a plant based diet Millennials are switching to a plant-based diet due to pressing concerns like health, safeguarding the planet, animals and climate change. Change the way you think about meat Treat meat as a condiment and a salad as a meal, especially for dinner. It’s light, fresh and easily digestible Include high fibre whole grains for breakfast UR day with a healthy breakfast that includes oats, fruit, yoghurt, millets or any other whole grain Eat loads of vegetables and fruits Fill 50% of UR plate with locally-sourced vegetables. Consume fruit as a snack before 4pm. Refrain from eating fruit after a meal. Choose good fats Fats in olive oil, olives, flaxseeds, walnuts, chia seeds, peanuts, almonds and seeds (pumpkin, sunflower, watermelon) form excellent fat sources. Go for greens Add spinach, methi and moringa greens at least 3 times a week to UR diet. Add to dal to improve their nutritional content. The upsides of plant based diets 1.Better weight management Those who follow a plant-based diet have lower BMI and lower rates of obesity. They are also more active all day as this diet reduces sluggishness. Many plant foods are low in calories and fats too. 2.Better satiety Plant-based diets are high in fibre that keeps you full for a longer time. 3.Saves water Animal agriculture requires stupendous amounts of water when compared to plant agriculture. 4.Lowers risk of damaging the environment A plant-based diet is better than an animal based diet because there are fewer greenhouse emissions produced. 5.Helps our local farmers Fend for themselves. Buying locally sourced vegetarian food will help increase our local farmers and boost our health too. Plant based dishes are the fad these days, and apart from jackfruit curries and soya kheema, there is a new vegan food trend that’s doing the rounds in the food courts, called mock meat. They are also known as meat analogue, faux meat or vegan meat, which are a delicious substitute for animal-derived meat. They look, can be cooked like meat and even taste like meat but are healthier and better for the environment. They are made from different ingredients like soy, vegetable protein, wheat gluten, coconut, peas etc. Some of the companies that have mastered the art of vegan cheese have reached the shores of India, and if your love for cheese was holding you back to go completely vegan, here is UR chance! From companies like Urban Platter to Violife and from Live Yum to Artisan, there are many players in the market who are ready to give you a taste of this phenomenon. How to make coconut milk yogurt We never encourage canned foods but canned coconut milk preserves the fat coconut milk that doesn’t exist in tetra pack or fresh coconut milk. It’s not harmful for the body and therefore we use it in this case. Ingredients 1.Full fat coconut milk can 2.Probiotic capsules per can of coconut milk 3.Maple syrup or vanilla extract Preparation Shake the coconut milk well. Then pour into a clean, sterilised, dry glass jar or bowl. Empty the probiotic capsules into the coconut milk and use a wooden or plastic spoon to stir. Stir until creamy and smooth, pushing the probiotic up against the side with a spoon to evenly disperse. Cover the mixture with cheesecloth or a very thin, clean dish towel. Let the mixture be for at least 24 hours and up to 48 hours in a warm place. The longer it rests, the tangier the yogurt will become. Once the yogurt has reached the right amount of tanginess and thickness for your liking, cover securely with a lid and refrigerate until cold. After cooling, you can add maple syrup and/or vanilla extract.

Dr. Lakshmi K 5 min read
 
Expert advice, Nutrition

Snacks For Cyclists 

The cyclist community that I advise is always looking for a quick and quick and easy energy bite/snack to carry on their ride. They want it packed in material that will open quickly – sometimes with their moth and one hand. Here are three simple snacks for cyclists or for anyone who needs a quick gluten-free energy bite made at home. Here is a simple recipe for cyclists inspired by the cyclist Biji Thomas and three other ideas for people on the go. 1)Rice cake Ingredients: Cooked Rice Peanut butter Raisins or Sugar Preparation: Mix, mash, press into a rectangular cake dish and cut into 2.5 inches x2.5 inch squares Add salt and use coconut milk to make it sticky. Note: A savoury version of the same can be made by replacing the peanut butter with kadleypudi. Coconut milk can be substituted with ghee. If it is for a child's school snack, add shredded vegetables if the child is comfortable. 2)Deli sandwich with peanut butter/ peanut chutney/kadley pudi mixed in ghee Another way to go about this is to use two small pre-prepared idlis and make an idli sandwich with peanut butter inside. Lightly flatten two idlis and apply a tablespoon of peanut butter or peanut chutney in the middle. And pack as desired. 3) Panniyarams at home with peanut butter or peanut chutney or kadleypudi stuffing I usually don't use aluminium wrapping, but it is the easiest to tear with the mouth for avid cyclists. 4) Another simple solution for cyclists is to carry readymade chikki squares. I usually don't like to add too much fibre for the cyclist, so they don't have to stop for the bathroom, but in case you are using these recipes for children the grain can be changed and shredded carrot can be added to the panirayum.

Shalini Manglani 2 min read
 
PLAY
Expert advice, Nutrition, Top 5’s

5 Tips For Anyone Struggling To Lose Weight 

Weight issues are not only dietary or due to lack of physical activity but many times it could also be an underlying hormonal issue, a strong hereditary, clinical health issues or poor lifestyle such as stress or maybe lots of work travel. The only way you can combat weight issues is by working on these hidden issues and by knowing you need to make a change by prioritizing UR health. As a nutrition expert, what would you suggest or advise anyone who is battling to lose weight? Accepting you need to change is the essential thing in your nutritional journey. One needs to think of a diet as a lifestyle and not a 3-month summer package or 4 session monsoon package with nutritionists. You will definitely see results but you won’t be able to keep up with it eventually. Believe that you can change that you can become healthy and reach your targets. Don’t rush and be very hard on UR self. Learning to eat right and losing weight is a journey. So be open to a change and keep following UR nutritionist’s advice. Create a lifestyle to support this. Healthy lifestyle changes help enhance your results, boost confidence and help you sustain your results while being guided by your nutritionist, fitness trainer or a therapist. Stay motivated because this won’t be easy. Invest in yourself, stay determined, look at the larger picture and that might help you stay motivated. Even though it may take time to get where you want to be, it is best to follow the advice given by UR nutritionist and trainer. Be compliant as this will help you & UR nutritionist understand UR body and help you make UR goals a reality.

Kinita Kadakia Patel 2 min read
 
Expert advice, Nutrition

Miracles Of Indian Greens 

Miracles Of Indian Greens India’s diverse geography and climate conditions can be reflected by its vegetation range, which includes an assortment of edible greens.Leafy Indian greens are a quick source of fibre and chlorophyll that can transform UR health. Interestingly, chlorophyll’s molecular structure is similar to haemoglobin in the blood. Leafy greens are a great addition to UR diet and offer countless health benefits. Miracles of Indian greens Improves vision and nervous control Controls blood pressure and blood glucose levels Great for dental and bone health Purifies UR blood and increases haemoglobin levels Boosts UR immunity Prevents macular degeneration and delays ageing Ideal for weight management 8 fab Indian greens India’s diverse geography and climate conditions can be reflected by its vegetation range, which includes an assortment of edible greens. Amaranth Leaves (Rajgira Leaves) Amaranth Leaves (Rajgira Leaves) are an incredible source of vitamin A, K, C, B6, folate, calcium, iron, magnesium and potassium. Almost every organ in UR body can benefit from this superfood. This crop grows in the warm season and needs adequate sunlight and moist soil. When growing it at home, ensure the seeds are spaced well and covered lightly with soil. Health benefits Reduces anaemia Protects against osteoporosis Controls high cholesterol Add Amaranth to your daily diet In dal Stir fry these with other veggies Ferment them or use for pickling Moringa Greens (Saijan Patta) Moringa Greens (Saijan Patta) are highly nutritious. Every inch of this tree can be consumed — the pods and leaves as food, and the seeds, bark, flowers and roots as medicine. Moringa is an excellent source of vitamin K, C, B2, iron, calcium, zinc, magnesium, β-carotene, protein etc. Moringa is grown throughout the year in any moderate or equatorial climate and is easy to grow but ensure your plant gets good sunlight. Plant the seeds two inches apart and cover them lightly with soil. Health benefits Anti-cancer effects Lowers blood sugar Protects against arthritis Controls asthma Prevention of stomach disorders Add Moringa to your daily diet Add the powder to water and drink on an empty stomach Mix into UR soup, smoothies or baked goodies Sprinkle over salad Colocasia Leaves (Arbi ke Patte) Colocasia Leaves (Arbi ke Patte) are a powerhouse of β-carotene and vitamin A and K. These greens are grown throughout the year in subtropical and tropical regions. When growing these greens at home ensure you plant the colocasia tubers at least 2-4 inches deep and keep the plant always moist Health benefits Healthy eyes Healthy heart Robust digestive system Weight loss Add Colocasia to your daily diet Include these leaves in cutlets or as stuffing Make a raita with these greens Make it into a soup or chips Fenugreek Leaves (Methi) Fenugreek Leaves (Methi) can help to meet UR daily requirements of vitamin K, C and calcium. Fenugreek leaves grow well in warm and hot climate. You can also grow it at home in a container but ensure you keep the soil slightly moist and don’t water it too much. Health benefits Decrease in cholesterol levels Control and prevention of diabetes Add Fenugreek to your daily diet Include as a dressing for recipes Make tea from fenugreek seeds Eat sprouted fenugreek salad Prepare as a sabji along with potatoes Mustard leaves (Sarso da saag) Mustard leaves (Sarso da saag) is an excellent source of β-carotene, vitamin K, A, iron and calcium. Mustard greens are seasonal and grow well when the temperature is down. If you are planning to grow these greens at home, choose a spot that gets adequate sun and ensure the soil is fertilised well. Also, remember to water the plant during dry periods. Health benefits Supports liver function Promotes heart health Lowers cancer and heart disease risk Lowers cholesterol levels Boosts the immune system Helps to build bones Add Mustard to your daily diet Add tender mustard greens to salads Sauté mustard greens with walnuts Add chopped mustard greens to a pasta salad Coriander leaves Coriander leaves are a rich source of vitamin C and K, β-carotene. They also contain small amounts of calcium, phosphorous, potassium, thiamin and niacin. This herb grows best in well-drained, moist soil. Coriander is an all-season plant which you can grow by making successive sowings every 2 to 3 weeks starting in late spring. Health benefits Lowers bad cholesterol Promotes liver function Lowers blood sugar levels Protects from lung and chest cavity cancers Boosts immunity Add Coriander to your daily diet As a flavouring agent For garnishing Make a vegetable dip Sorrel (Gongura leaves) Sorrel (Gongura leaves) provide an array of nutrients ranging from vitamins, minerals, organic nutrients, oxalic acid, proteins and fibre. If you want to grow this plant in your garden, do it during spring or fall. It can develop in all types of soil and grow 3-4 feet tall. Health benefits Improves eyesight Helps in weight loss</ Detoxifies your body Lowers blood pressure Treats insomnia Add Sorrel to your daily diet To prepare sauces and soups Pureed sauce served with fish Mix in salads Anne Soppu (Water Spinach) Anne Soppu (Water Spinach) is found in tropical and subtropical regions. They are an abundant source of protein and have copious quantities of water, iron, Vitamin C, A, and other nutrients. You can grow water spinach in moist soil in a wide container but remember that it needs sun and water all the time and summer is the best time to grow these greens. Health benefits Reduces Cholesterol Treats anemia Aids in digestion Protects from heart disease Add Anne Soppu to your daily diet As a stir-fry with garlic, green chillies and green gram Make a delicious sweet, sour and spicy chutney with urad dal

Dr. Lakshmi K 5 min read
 

Disclaimer

Copyright Lifetime Wellness Rx International Limited. All rights reserved throughout India.
Reproduction in part or in whole is prohibited. Wellness suggestions and treatments discussed in this issue are only indicators of what makes one healthy or not. It may not be an accurate assessment of what’s specifically ideal for you. Consult with your doctor before undertaking any treatment.

Copyright@2020 UR Life