Ways You Can Empower Yourself To Make Healthy Food Choices
Empower Yourself To Make Healthy Food Choices Author: Veena Reddy Designation: MS, RD, LD Inculcating healthy eating patterns in UR life has a plethora of health perks. Did you know that eating healthy can help you lose weight, maintain the weight you desire, lower cholesterol and prevent a few health conditions? With the bittersweet COVID-19 clouds glooming over our memories of rushing out the door to get to work, our yoga class, the gym, or to a dinner. It is more important than ever for us to make healthier choices for our body to withstand these unpredictable times with finesse. Read on to witness a win-win for our health and our wallets. Make healthier food choices and live sustainably within UR budget. How To Make Powerful Food Choices 1. Plan UR meals in advance for a week. This can help you save time, money and make the most out of what you have in UR fridge or pantry. 2. Get into the habit of reading food labels and ingredient lists. A long list of ingredients may indicate more processing and additives in the product. First five ingredients on the list are of the highest content in any food product. For example, if in the veggie burger wheat flour is the first ingredient, then this means that there is more wheat flour than veggies. 3. Follow a healthy diet plan. As based on studies, an example of a healthy diet plan is the Mediterranean Diet. I recommend using this diet as a guideline to incorporate a variety of food groups in UR day to day meals. Learn how you can customize UR own diet plan. 4. Focus on selecting nutrient-dense foods within all food groups. 5. Beverages. It’s Important to make a healthy choice of these items. Watch out for additives like potassium, sodium and corn syrup. Most beverages are loaded with simple carbs and sugar. Opt for fresh-pressed juices or fruit infused-water instead. 6. Avoid fruits, vegetables and herbal medications that can cause food-drug interaction. For example, dark green leafy vegetables and grapefruit can become a sign of worry for individuals on BP medication and blood thinners. 7. Store foods with long shelf life in the pantry such as whole grains, legumes, lentils, whole wheat pasta etc. Be aware whole grains are low in B vitamins and Folic acid and most grains are fortified with them. 8. Organic food choices are simply great. “Organic” food standards vary from country to country. Increase your awareness of the standards to source the best. 9. Know the difference between enriched and fortified nutrients. ● Enriched Nutrients are added since they are lost during food processing. EX: Bleached flour or white bread. ● Fortified Nutrients are added due to the natural deficiency or absence of certain nutrients. EX: Cereals, dairy products and milk. Most packaged products that you may eat like cereals are fortified. 10. Add legumes and lentils to UR plate as both are good sources of protein and fiber and are recommended as a protein source for vegan and vegetarian diets. Not all essential amino acids are present in legumes & lentils, you can make it more wholistic by combining it with other grains, For example, rice and beans, hummus and pita bread or beans and tacos. Lectin is the protein present in this group. There are studies of Lectin and inflammation. Assimilation of Carbohydrate is gradual and beneficial for a diabetic diet. Lentils primarily grow in pods and are rich in potassium, phosphorus, iron and fiber. We suggest that it is best to consult a nutritionist before making any changes to UR daily diet. Don’t think twice, break the cycle and make the first move towards UR health and enhance URlife.
Empower Yourself To Make Healthy Food Choices Author: Veena Reddy Designation: MS, RD, LD Inculcating healthy eating patterns in UR…
How Emotions Affect UR Immunity
Our mind and body are eternally interlinked. Ailments of the body can manifest as psychological problems. Likewise, matters of mind like stress and anxiety can affect the functioning of the body and its responses, including immunity. Emotion is derived from the Latin term 'emovere', which means to stir up, to agitate and to excite. Emotions can be broadly grouped into two categories - positive and negative. Extroverts tend to be more socially active and are better at expressing their feelings. On the other hand, introverts tend to be withdrawn; hence, they conceal their emotions. People with good emotional health are aware of their feelings, thoughts, and behaviours. They have learned to cope with the stress and problems in a healthy way. It is well established that denial or suppression of emotions is not an effective strategy to deal with emotions. Infact it makes it worse. It is therefore essential that we acknowledge our feelings, reflect on its nature, and if unhelpful then put them aside as much as possible. The Covid-19 pandemic has unleashed an epidemic of emotional reactions such as fear, anxiety, sadness and stress. While many will experience transient anxiety, some will be pushed over the cusp, wherein their unremitting concern will turn into an ailment, or medical condition called anxiety disorder. Impact of emotional problems on health During emotional crisis one may ignore self-care, eat unhealthy diet, avoid activities or exercise. They may resort to maladaptive coping with alcohol, tobacco or tranquilising medicine (sleeping/calming pills). This has a negative bearing on general health. And when stress or stressors persist over a prolonged period, our 'fight or flight response' remains activated and that's not good for our health as it releases excessive stress hormones, and can wear us down physically and psychologically. Well established consequences of prolonged or recurring stress include high blood pressure, heart disease, stomach ulcer, as well as psychological problems like anxiety, depression and addiction. Unremitting stress can also over-activate the immune system - worsen arthritis and psoriasis, acne and even trigger asthma attacks. Besides, it can make you vulnerable to infections and allergies. There is evidence that an effectively managed stress and emotions can have a positive impact on the nervous and immune system. For instance, relaxation activities such as massage, humour, listening to music, reading can have a benefit on overall health and reduces stress hormones in the body. Express UR feelings in an appropriate way If feelings of sadness, stress, or anxiety are causing problems, keeping these feelings inside can make you feel worse. They say "a problem shared is a problem halved", which means when in difficulty it is useful to talk to someone about it. In doing so, you share the burden, move onto solutions and in the process, learn about yourself. It's is essential to deal with negative feelings, but also focus on the positive things in UR life. It will help if you also find ways to let go of things in UR life that are unhelpful while making time for things you enjoy. So, it's okay to let UR loved ones know when something is bothering you. Moreover, keep in mind that UR family and friends may not always be able to help you deal with your feelings appropriately. At these times, try asking someone outside the situation for help. A professional can provide independent, timely and objective advise/support that might help you bounce back as well as improve your emotional health. Other strategies for a balanced life • Even in difficulties, make an effort to resume and maintain a healthy and active routine with balanced diet and exercise (30 - 45 mins of moderate-intensity for 4-5 days per week) • To manage our reactions, we need to acknowledge, understand and accept our emotions. In doing so, we shall cope better and come out of this crisis being more resourceful, rejuvenated and rested. Meditation is an effective and time tested strategy to bring about emotional awareness and mind-body harmony. • Take care of UR body by having enough sleep - ideally 7-8 hours per night. Sleep is essential for rest and recovery from day to day assaults on our body and mind. • Avoid abuse of alcohol or drugs as they can worsen UR health, UR anxiety and relationship problems. • Remember, to be grateful for what you have, think positive, curb negative thoughts where possible, smile more often, and do things to keep yourself positive and happy. • A consistently balanced life is a healthier life. Developing resilience Resilience is the ability to face stress and challenges and to bounce back and recover. To develop resilience, one ought to take up and face challenges and reflect on the difficulties while finding solutions. In doing so, one learns to improvise and move from problems to a solution orientation. Other methods include mobilising social support, keeping a positive view of yourself, accepting change, and keeping things in perspective. An emotionally stable person is thus at a much better position to develop resilience. Emotional awareness is not just crucial for a peaceful, calm and healthy life and healthy relationships, but it also has a positive impact on UR immunity. As a lack of it can contribute to building up of stress, which compromises immunity and makes one susceptible to infection and other ailments. Dr Roshan Jain, 16 May 2020
Our mind and body are eternally interlinked. Ailments of the body can manifest as psychological problems. Likewise, matters of mind…
Food allergy VS sensitivity. Stock UR home with sensible foods for UR family
Imagine gorging on delicious dishes and enjoying the best of foods without a worry. Well, this can be a blessing for some and a curse for a few who have food allergies or intolerances. Even though having or dealing food allergies is considered normal, there are still a few setbacks like not knowing safe food substitutes. What if you could indulge in your favorite dishes and not be troubled by UR allergies. Here is a fab list of food substitutes which can help you beat food allergy woes. What Is A Food Allergy? There is a distinction between food intolerance and food allergy. Food sensitivity (bloat, nausea, stomach cramps) is an uncomfortable symptom of food. Nevertheless, the immune system is not active in this case. The difference between food allergies and food sensitivity or intolerance is the way UR body reacts to the allergens. Food allergy is when UR immune system causes the reaction. Ex Hives, anaphylaxis. Food sensitivity or Intolerance: Is triggered by the digestive system. Ex Nausea, vomiting, gas, stomach cramps, diarrhea. Food allergy reactions can vary from being extreme or mild. Most Importantly, “Listen to your Body”. When & How Do Allergies Set-In? Allergies can set in within a few minutes or two hours post ingestion and it also varies on the individuals immune system. If they have strong immunity, then they have more chances of warding off any infection or disease. But if you have strong immunity but if you are allergic to a specific food, then the severity and approach may vary. Signs & Symptoms Tingling Hives Swelling of lips, tongue and throat can lead to choking due to an airway blockage. The individual requires immediate medical attention if they are experiencing anaphylaxis. Wheezing Itchy skin or rashes Nasal congestion Throat tightness GI (Gastrointestinal) SYSTEM: Nausea vomiting, diarrhea. Cramps. Inflammation of the gut for example, Celiac and Crohn's disease. How Is A Food Allergy Diagnosed Allergy skin test Blood test—Ige antibody test for specific food allergen Spirometry—Lung function test Safe Substitutes For Different Food Allergens Allergens Substitutes Cow or buffalo milk Coconut milk, rice milk, cashew milk oat milk, or Almond Milk. Read the labels for hidden ingredients in small print. Eggs in baking Applesauce, baking powder, bananas and ground flax. Nuts/peanuts Toasted oats, sunflower and pumpkin seeds. Whole wheat flour Coconut flour and spelt flour Flour (Maida) Rice flour, almond flour and quinoa flour. Soya Ricotta cheese or Paneer Peanuts Sunflower or pumpkin seeds Citrus Applesauce and acidic white wine. Proteins That May Cause Food Allergies Protein Food Source Gliadin Component of gluten/wheat Glutenin Wheat protein Lactose Milk protein therefore lactose-free milk is available. Conalbumin Present in egg whites Calcium Caseinate Milk protein additive Arginine Kinase Enzyme Lectin Lentils and legumes. Things to Keep In Mind If You Have Food Allergies Always read the ingredient list on the food label. Maintain a food diary. Eliminate one food item in the diet. If no signs of allergies. May conclude that particular food may be the cause for the allergy. Don’t miss UR doctor’s appointments, whenever you have a doubt make sure to clear it with the help of a certified and trusted medical professional. Ask UR doctor and or Registered and Licensed Dietitian the right questions, starting from your daily food choices and lifestyle to get the best diet plan or food substitutes for you. Even though this method takes time, it is one of the most effective and can help you overcome food allergy woes. Lastly listen to your body’s response to allergic reactions.
Imagine gorging on delicious dishes and enjoying the best of foods without a worry. Well, this can be a blessing…
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
Miracles Of Indian Greens India’s diverse geography and climate conditions can be reflected by its vegetation range, which includes an…
A Day In The Life Of A Nurse During Covid-19
A Day In The Life Of A Nurse During Covid-19 Billuri Pushpanjali - Infection Control Nurse, Apollo Medical College Hospital, Jubilee Hills There is no typical day at the hospital during these challenging times, but as a nurse there are certainly things we can expect to deal with regularly. I usually wake up at 6.a.m but nothing seems to be usual about these days. We are currently dealing with a pandemic and we need to be extra cautious. This disease has changed the way we deal with our patients and has made us extremely vigilant in order to minimize the risk of contracting the virus. Before leaving my house I prepare breakfast and lunch for my four-year-old daughter and husband. I say my morning prayers, get ready and head out of the house. I live 12 kilometers away from the hospital, so it takes me around half an hour to commute. I ride a bike to work. As lock down rules apply – I’m allowed to pass only when I show my ID. My constant companions nowadays are a mask and an alcohol-based hand rub. One of the first things I do as I reach the hospital at 8.a.m is to change my mask as I enter the clinical area. I also remove my mask and wear a fresh mask while moving out. Movement is mainly restricted for covid-19 patients and also the staff handling covid-19 patients. The doffing and donning areas are strictly monitored and staff movement to the patient care area too is based on the patients need. Unnecessary exposure is avoided. Also, while going to the patient area I wear complete PPE - gown, mask, gloves, goggles, face shield, shoe cover, and head cap. 8.30 a.m. to 8.45 a.m. I head straight to the microbiology department to collect all the reports and inform the concerned departments about the same. 9 a.m. I wear a mask and gloves and go on my rounds which include monitoring and surveillance of all infection control practices in all wards. This goes on till nearly 12 p.m. during which time I complete my rounds. I check all the cleaning activities, monitor the dilutions of the cleaning chemicals, examine all the microbiological reports, check the cleaned equipment, check the cleaning protocols, monitor waste segregation practices and check the linen handling practices. I then report about the abnormal reports and communicating with the microbiology HOD and inform about the necessary measures that need to be taken up by the concerned departments. 12 p.m. to 1p.m. we have our training classes for housekeeping, security and front office departments. 1 to 2 p.m. is reserved exclusively for nurses, because they need more details. 2:15 p.m. to 3:15 p.m. I take training regarding covid-19 for the billing department, pharmacy department, intern doctors, all staff nurses, lab technicians, housekeeping, security and front office staff. Mainly I train them regarding hand hygiene practices, doffing and donning of PPE, biomedical waste segregation practices, cough etiquette, safe handling of linen, safe handling of sharp equipment and environmental cleaning. Each training session is for one hour and I usually train 2-3 departments a day. I conduct training classes to all the health care personnel regularly and daily. During these sessions we maintain social distance while communicating, always use a hand rub and face mask, and never touch the high-touch surface areas directly. We maintain at least three feet distance while communicating and during training classes at least 4 to 6 feet as there are many people. 3:30 p.m. an updated report is submitted to the Nursing Superintendent regarding all the reports, issues during the rounds, surveillance reports, cleaning activities monitoring reports etc. As times we have meetings and attend these according to the schedule planned. Hand hygiene audit is done daily under silent survey. The critical care departments are thoroughly trained regarding bundle care practices. The hand hygiene survey is to check all the staff regarding how well they are practicing hand hygiene daily and routinely in the hospital. It is mainly to reduce the risk of transmission from the health care personnel to the patients and also the staff. I also ensure that all the protocols have been displayed in all the wards. Conduct of nursing care in the isolation ward: •Nursing assessment of admitted patients •Minimizing the exposure to staff from patient •Do's and don'ts to the patient explained at the bedside with physical distance (3 feet) and the same in poster form displayed in the ward •3 layer surgical mask provided to every patient •7 a.m. the third shift nurse checks vitals, sp02, administers the prescribed drug, GRBS and food distribution (breakfast) •8 a.m. doffing of PPE and going directly to the staff isolation area (hostel) •8 a.m. first shift nurse comes for duty •12 p.m. first shift nurse follows the rounds, checks vitals, and administers medications and food distribution (lunch) •2 p.m. doffing of PPE and go directly to the staff isolation area (hostel) •2p.m. second shift nurse comes to duty •7 p.m. second shift nurse check vitals, administer medications and food distribution (dinner) •8 p.m. doffing of PPE and go directly to the staff isolation area •8 p.m. third shift nurse comes to duty 4 p.m. my duty gets over and I try to reach back home by 5 p.m. After reaching home, I instantly keep all my belongings out of my daughter’s reach. I go for a bath, wash my clothes immediately and only then do I attend to my household activities. I cook for my family and we prefer to eat fresh homemade food. I cook all south Indian dishes and ensure we have a high protein diet. My daily diet consists of egg, milk, fruit juices without ice which is freshly prepared and dry fruits soaked in water. We have non-vegetarian food twice a week. During my free time, I like to spend time with my daughter - playing, chatting, writing, singing and dancing with her. Healthcare workers are most needed during this crisis and I consider myself lucky to be able to care for patients during this difficult time. There are constant developments we get to hear of with regard to the treatment of covid-19, but in the meantime it’s best to adopt all safety measures and continue to practice hand hygiene and wear a mask. Stay strong and stay safe. We will get through this!
A Day In The Life Of A Nurse During Covid-19 Billuri Pushpanjali – Infection Control Nurse, Apollo Medical College Hospital,…
Is Ur Mom Secure?
It's the day after Mother's Day, has life gone back to normal? Mom not being respected and given the importance she deserves? I certainly hope that's not the case. The love hangover needs to last a bit. Even wondered about UR mom's security. By security, we mean, does she feel safe and well taken care of. We all do love our mothers, but sometimes we need to show it practically as well. The love, attention, care and discipline that mother's invest in taking care of the family reflects in her health and in the health of the family. Majority of women find it challenging to follow a wellbeing routine without proper motivation. Little things like not having a restful night's sleep, overworking to exhaustion, trying to balance family and professional life etc. take a toll on her health. When tell-tale signs of a disease or an infection start showing up, most mothers turn to home remedies. The waiting period makes the illness even trickier to treat. When the woman of the family falls sick, there is chaos. A mother plays a crucial role in taking care of the family's needs, and her requirements take a backseat. She waits to reach out to a doctor only after the pain becomes unbearable. The family members feel guilty, as they feel they ignored her symptoms. Only then does the rest of the family pitch in or hire help to keep up her daily routine. The mental and emotional wellbeing of the family is dependent on the severity of the woman's illness. It's proven that the family is much more peaceful and successful when the women of the house are healthy and happy. Basic Questions? Does she have direct access to UR family doctor? When was the last time she did a complete health check? Where and how are her previous records and reports stored? Is she on regular medication? Is she taking her medicines on time? Does she have enough finances or insurance to take care of her medical needs? Have You checked UR Mom's Reports? Cholesterol & Blood Pressure screening: If her test results are normal, the test can be repeated after a year. If significant lifestyle changes occur and the results aren't good or borderline, it's advised to screen more frequently. If UR mom has an existing condition like diabetes, heart disease, kidney issues or other medical conditions, she needs to be monitored more closely. Stress has a huge correlation to elevated BP or cholesterol. Stress may be ignored by a lot of moms, but it's something that needs to be addressed. Stress is an underlying cause for most lifestyle diseases. A good way to relieve stress is to stay active and meditate. 10k steps a day and 15 min of any kind of meditation should do the job. Please do not confuse prayer/ chanting for meditation, they are two separate activities with different healing powers. Diabetes & Obesity screening: If UR mom's BP is higher than 140/80 mm Hg or your family history suggests diabetes, you should definitely get her tested. An easy test to see if UR mom is in good shape is to give her a tight hug. If UR hands don't go around her waist comfortably, you know she needs to lose weight. Removing processed and polished foods like white rice, maida, sugar, canned juices etc. can be the first step. Get UR mom to meet a nutritionist and set a healthy menu for the whole family. This one-off exercise will change UR healthcare spend as well as manage UR monthly grocery expenses. There are abundant success stories of how people have controlled/ reversed diabetes by transforming their kitchens and fridges. It takes a bit of effort, every self-respecting successful adult is doing it. Keep track of Mom's BMI and weight, it can be nagging but will pay off big time in future, i.e. if she listens. If Mom is over 20Kg above her ideal weight, there are loads of medical options available for her to get back in shape. Consult with a good gastroenterologist or obesity specialist. A Smile Screening: UR mom's smile brings u a lot of happiness, but did you know when she last enhanced her smile? Visiting UR dentist twice a year is a must for oral hygiene. Tooth issues can be very painful if ignored. For all those who just love their mom's smile a bit too much, suggest a bit of filler/botox to boost her mood and make her feel forever young. ENT & Chest exam: If Mom is dealing with diabetes or any vision issues, get an eye examination every year. Make sure she invests in a good pair of sunglasses that have UV protection and cover a large part of the face. Keeping a few pairs of reading glasses handy would make life easier for her. Sinus and snoring can be small issues that can lead to nagging headaches and loss of quality sleep. Get it checked and nip the problem in the bud. As women age, their voice also starts to change. Some women lose their voices, or it becomes more hoarse. Regular chanting and yoga can help keep their voice intact. If Mom has asthma, make sure she has a backup of inhalers at home. Sticking a glow in the dark sticker on it makes it easier to find at night. Encourage mom to stay hydrated and consume warm water with cinnamon regularly. Vaccination: Get mom a flu shot every year. A tetanus-diphtheria booster once every 10 years is beneficial. Two doses of varicella vaccine is a must if she has never had chickenpox or the varicella vaccine. With the COVID-19 pandemic shocking us, it's better to keep mom at home if she's over 60. Get the right protocols implemented and keep masks and sanitizer handy at home. Try to maintain a very hygienic environment at home. Woman Screening: Mammogram: If UR family medical history suggests breast cancer, consider yearly mammograms over the age of 35. For mom's under 35, do regular self-breast examinations or opt for a breast ultrasound. Keep a check on mom's skin for abnormal signs. Pelvic exam and Pap smear: These are must for mom every 3 years to check for cervical cancer. If mom's Pap smear and HPV test are normal, she needs to repeat the test only every 5 years. Colorectal Cancer Screening: If mom is above 50, get a faecal occult blood test every year. For every 5yrs, get a Flexible sigmoidoscopy and a colonoscopy every 10 years. Osteoporosis screening: If mom has a fractured bone post the age of 50, make sure to get a bone density test. Gynaecologist Women find it invasive to meet a gynaecologist. With age encourage UR gynec to become UR mom's best friend. Help mom to choose a gynec she can confide in and trust. Few most common issues women deal with are menstrual abnormalities, menopause, pregnancy-related problems, ovary health, vaginal discharge, itchiness, bleeding and cancer. Consult a gynaecologist and follow up with the entire course of treatment. Don't feel shy. UR moms health is as stake. Addressing women's issues are no more a taboo, we're living in 2020. The most common health-related issues women face are due to an unhealthy lifestyle. PCOD, late childbearing, fibroids, cysts, endometriosis (presence of Endometrial Tissue - the lining of the uterus, outside the uterus in the pelvic cavity), adenomyosis, pelvic infections, breast and uterus cancer in younger patients, infertility, etc. could be avoided by making minor lifestyle changes gradually. U R in this together as a family. You can choose to bake her a cake full of sugar or teach her to start living healthy. The choice is URs. Make UR mother's day act meaningful or else don't do it at all. Insurance We all have got to pay the price of healthcare if we don't make adequate lifestyle choices early. It is best to understand the evolving world and get insurance to secure Mom's health and finances. UR employer or external agencies offer insurance packages based on age and risk. It never hurts to be careful and indulge in research. If you are not considering insurance, then saving money for a rainy day might come in handy during a medical emergency. How to make Mom secure about her health Apart from keeping up with her medical history, there are a few practical things you can set to help her. 1. Always choose to live in a locality with a nearby pharmacy and a multi-speciality hospital. Keep the numbers handy and registered on her mobile. 2. Teach parents about the technology of online consultations and emergency services. 3. Always make sure that their emergency contacts are on speed dial. 4. Know your neighbours as they can be life saviours. 5. Keeping a savings account only for a health emergency. 6. Do not miss an appointment or a screening test as prescribed. 7. If mom is bedridden, consider appointing a home care nurse with expertise. Taking precautions earlier helps you and UR mom feel more secure. This is a relationship that will either make you feel guilty or great UR Mom’s Wellbeing Checklist The time it takes: 30 min Satisfaction: Invaluable Basic knowledge of: 1. Name and Number of UR family doctor and her gynaecologist. 2. Date of the most recent complete health check. 3. Where and how are her previous records and reports stored? 4. Is there a list of regular medication entered on her phone calendar with timings? 5. The validity of Health Insurance. 6. Savings account details with a deposit saved for a medical emergency. 7. Are the Emergency contact detailed saved on her phone? Does she know the speed dial list? 8. Address of the nearest hospital, pharmacy & clinic. About Her Wellness Find answers to these questions 1. Is she active, ideally walking 10k steps a day? If not, encourage to achieve the 10k mark gradually by making daily progress. 2. Does she have any injury or pains? If yes, Have you put her in touch with a physiotherapist? If no consult a physiotherapist and get to know the actual issue. 3. Is UR mom feeling low and depressed? Does she have a mentor or trainer professional like a psychologist she can seek help from? She needs someone to express her feelings. 4. Is UR mom making the right food choices for home and her health? Get her in touch with a good nutritionist. A consultation should help her get a clearer picture. 5. Is UR mom staying hydrated? Water retention & bloating are huge problems for women. Her weight multiplied by .033 will give you the amount of water(in litres) she needs to drink every day. 6. When was the last time UR mom did something for herself? A massage etc. its time to set up relaxation time for UR mom. 7. Know where UR mom is buying supplies & produce for the house. You can recommend healthier produce vendors by doing a bit of research. Make sure it is suitable to UR budget. 8. Mom is not a glorified maid, punching bag or sole governor of the house. It has to be a collective effort. Give her the respect she deserves. 9. Height, Weight & BMR and the conditions that she might deal with, concerning age or genetics. Mandatory Medical Checkup 1. Blood Pressure – The normal range of BP should be more than 90/60 and less than 120/80. 2. Blood Sugar - There are two types to determine blood sugar levels. While fasting, the sugar levels should be between 4.0 to 5.4 mmol/L (72 to 99 mg/dL). After eating, the sugar levels can be up to 7.8 mmol/L (140 mg/dL) 3. Cholesterol - The total cholesterol in the body should be less than 170mg/dL. In which the non-High-Density Lipoprotein should be less than 120mg/dL. Low-Density Lipoproteins should be less than 100mg/dL. High-Density Lipoprotein should be more than 45mg/dL. 4. Oxygen saturation – The oxygen saturation in the blood should always be between 95 - 100%. 5. Menopause 6. Pap smear 7. Mammogram 8. PCOD 9. Fibroids 10. Cysts - The normal size of a cyst is up to 3 cm (a little over an inch) 11. Endometriosis (presence of Endometrial Tissue – the lining of the uterus, outside the uterus in the pelvic cavity) and adenomyosis 12. Pelvic infections 13. Uterus cancer in young moms 14. Infertility 15. Osteoporosis screening 16. Colorectal Cancer Screening 17. Flu shot 18. Tetanus-diphtheria booster 19. Two doses of varicella vaccine 20. Vision 21. Sinus, breathing and lung function test 22. Sleep study 23. Dental appointment
It’s the day after Mother’s Day, has life gone back to normal? Mom not being respected and given the importance…
5 Valuable Quarantine Gifts For UR Mom
Nothing can express the strength of motherhood, it's natures highest law. Right since childhood women are naturally designed to have a balance. Call it a supernatural power women are born with, or a power that's cultivated. They're unstoppable and are up and about round the clock no matter how physically drained they are. Selfless & unconditional love is in abundance in their DNA. This mother's day think differently about UR mothers needs 1. Health Ever wondered the importance of UR mom's health and how it impacted the emotions the family. She's made sure UR health was in top shape as a child, its time you do the same for her. Has she had her annual check-up when was the last time she did a mammogram, when was the last time she met her gynaecologist and have you asked her about her general health and wellbeing. Getting to know her aches and pains will help you plan a wellbeing program for her. It is essential to keep tabs on her physical and mental wellbeing as both are related. Arrange all her medical records and keep a tab on her medication. If she doesn't have insurance, make sure she gets a policy or check if UR employer covers UR parents insurance. 2. Relax, Get To Know Her Better How well do you know UR mom? When was the last time you chatted with her about her likes and dislikes? Women believe in multitasking and sometimes can have stress or anxiety related to this, but will hardly complain. Let her loosen up a bit. Give her a head massage, clean her feet and apply the cream, stretch her out. These are small gestures but will make her feel special and show that UR intentions are pure. Don't bring up touchy topics, keep things light-hearted. 3. Cook Healthy Gone are those days when you cook fatty fancy elaborate meals for people you love. Healthy cuisine is now the most fashionable and shows U care about the person and the planet. Make a healthier version of a dish she makes. You mom will love everything you make, this can be UR subtle way of teaching her to change her eating patterns as well. Starchy sugary foods will end up giving her diabetes or hypertension. Spicy foods will give rise to stomach issues. Remember she has started ageing, and this means her food choices and portion size have to change accordingly. 4. Revisit Memories Revisiting old memories is like therapy. It takes you back to a happy place. Make a mental list of all the happy moments and experiences you have shared together. Going over these memories will teach you to value relationships and how to nurture current ones. It's an important lesson for a lot of us who prefer nuclear families these days. Create a list of experiences that you want to create in the future, these are moments you will treasure and realize their value at a later date. 5. the Hobby Experience Due to her schedule, there might be many hobbies that have taken a back seat. Help her retrace the steps back to hobbies she likes, such as art, craft, gardening, music etc. Help her reorganize her schedule to incorporate hobby time in her life here on. Motivate and encourage her. Make hobbies a way for her to earn, be independent and express herself. UR mother deserves this.
Nothing can express the strength of motherhood, it’s natures highest law. Right since childhood women are naturally designed to have…
How To Store Food During Quarantine And Summer
How to store food during quarantine and summer This summer, combined with quarantine gave way to panic buying. We are buying more than we can consume during this period. Doing so gives us a false sense of food security. Unfortunately, this is causing excess food wastage during this hour of crisis, especially with perishable food. Storing UR food increases its shelf life and is extremely budget-friendly. Come to think of it; it isn't a bad idea to revamp an unused space in UR home and set up a pantry. Not just for emergencies, pantries work well during any time of the year too. Be it an emergency or a pandemic; you should not be anxious about starvation. Here is all the information that you needed. Cereals. The common problem that we face with storing cereals is dust, insects and moisture. Corn, wheat, rice, and oats in an airtight container/ bag is the safest way to keep them healthy. Make sure to mark your bags or container with the expiration dates. They are fresh for five months. After that, if you miss the crispness of the cereals, just spread them on a baking tray and give them 5 minutes in the oven at 350 °F before cooking them. Legumes & Pulses. Regularly infested by weevils, legumes/ pulses will be safe in an airtight glass container. Mason Jars are excellent to store them. As an extra precaution, add a bay leaf to the container as it prevents weevils. Make sure that there is no direct sunlight on the jars. If weevils are already breeding, refrigerate the bad for two weeks. Store them after getting rid of the weevils skeletons. Their shelf life will be around a year. Flours. Various flours like all-purpose, wheat, ragi, white, bread, cake, and self-rising flour get infested by insects or weevils. After purchasing these flours, chuck them into your fridge, transfer them to a food-grade airtight container after two days. This will keep away the flour from moisture and insects. Flours easily absorb odours, sterilize the container before storing the flour. Better to consume the flour within a year of storage. Dairy Products. The ideal temperature to store dairy products is 2°C to 4°C. Every refrigerator comes with a specific place to store dairy. This helps in protecting the diary products to absorb odours of the neighbouring ingredients. Always check the expiry date before buying and using dairy products. Herbs and spices. Wash and remove wilted and damaged leaves of the herbs. Cut the roots off and place the herbs in a ziplock bag or perforated bag. They stay fresh when you store them in the coldest part of the fridge (do not freeze). They will stay fresh for a week. For UR whole spices, seal them in an airtight container and keep them away from direct sunlight. They can be used for around two years. Use the ground spice before six months. Store the ground spices in an airtight container as well. To retain as much flavour and colour of chilli powder, refrigerate them. Nuts And Coffee Beans. Airtight containers help keep pasta, grains, nuts and other dry foods fresher for longer. Utilize mason containers, or any water/airtight container will do! Purchase entire bean coffee, and granulate it as required to get the best flavour. Store UR coffee beans in a water/air proof and container to keep it fresh, and use within 3-4 days. (In case if you purchased beyond what you can use in a couple of days, freeze the rest to keep it new.) Meat, Fish, And Eggs. For the fish to be fresh and free from contamination, it should be kept in a bag. Place a bowl of ice in the fridge and store your fish on top of the ice. Eat it as soon as possible! You can freeze fish to keep it fresh for longer durations. Store eggs in their unique carton. In case you can't decide if UR eggs are fresh, place them in a cup of water. Fresh eggs usually sink, while old eggs float. Meat and poultry must be kept in its original packaging if you eat it in the next day or two. If not, enclose it in a ziplock bag, then store it in UR freezer. Vegetables. Leafy vegetables like spinach, amaranth and mustard greens are challenging to stay fresh for a long time. Chop off the roots, wash them and pick healthy leaves. Dry them off on a paper towel. Pack them in a ziplock bag with a paper towel. They will stay fresh for 5 days. Make sure not to place them near fruits or raw meat. Potatoes, Garlic and Onions are safe when placed at room temperature with ventilation. Dividing them into little piles prevents rotting. They will be healthy to eat for about a month. If you purchase unripe tomatoes, store them after washing and drying them in a place without direct sunlight. They will take around 12 days to ripen. Store them in the fridge after they are ripe. Use them within two days. Brinjal, capsicums and lady's fingers retain their freshness in the fridge for about 8 days. Wash them and dry them before refrigerating them. Mushrooms in a paper bag is an excellent way to store them. Place it in the fridge and consume them within a week. Cut a firm cabbage and wrap in clingfilm and refrigerate it. It will be fresh for about 2 weeks. If you have an excess amount, make kimchi out of the cabbage to have an additional source of probiotics. Refrigerate a whole cauliflower with its stalk attached to it. Its shelf life is around 5 days. Carrots, beetroot and radishes stay in a refrigerator for up to a week. Wash them and pack them in a ziplock bag. In general, gourds are unpredictable as a minute scar can result in decreased shelf life. Wash them and dry them. Leave them over the counter, they stay fresh for 3 days. When you refrigerate them, their shelf life will be around 8 to 10 days. Fruits • At room temperature, mangoes are safe to eat for five days. When refrigerated, they can be consumed up till a week. • Berries are quick to go bad. Refrigerate them and enjoy them for a week. • Wrap papaya in a clingfilm, and it lasts up to five days at room temperature. Refrigerated papaya is good to eat for up to a week. • It's better to leave a pineapple on the counter as it ripens in about five days. • Muskmelon and watermelon can last up to 10 days at room temperature. Refrigerate them once they are cut up. • Oranges stay fresh and flavourful up to two weeks when refrigerated. • Never refrigerate bananas. Enjoy their natural goodness over the counter for five days before they completely ripen. Quick glance. Room Temperature - cereals, pulses, roots and tubers, bananas, spices and condiments. Cool places - oils and fats, canned foods. Refrigerator - Fruits, vegetables, milk and milk products, eggs. Freezer - meats, icecream, frozen products.
How to store food during quarantine and summer This summer, combined with quarantine gave way to panic buying. We are…
Patra
Start by making a paste out of garlic, ginger, chillies and onion. Add the paste to gram flour and add a pinch of salt and turmeric. Now pour in water until the batter has a thick consistency. Spread this paste on each colocasia leaf and stack them on a plate. Fold and tie them into a roll. Boil the patra rolls in water for 2 minutes. Cut the roll into pieces, and shallow fry them and serve. 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. Colocasia Leaves also known as 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 always keep the plant moist. Here are some more benefits of these leaves. Rich in antioxidants: Antioxidants help reduce inflammation in our body and takes care of our overall well -being. In the long run, it prevents diseases and boosts your heart health. Research states that body inflammation leads to autoimmune diseases and increases the risk of heart health. Using colocasia leaves in your diet helps you to reduces these risks. Healthy Heart: Due to the nutrients present in these leaves like vitamin C, folate, vitamin A and antioxidant, it is an excellent choice to boosts your heart health. Studies have shown that including these leaves in the diet has given significant results in reduced heart diseases risk and promote healthy blood pressure. Adding a few leaves to your soup regularly, keeps your body, especially heart, healthy. Aids in weight loss: Since more than 90 per cent of the leaf content is water and is filled with nutrients, it easy to include them in your diet. The high fibre promotes satiety and helps you minimise your food portions. They are low in carbohydrates and fats, helping in maintaining a healthy Body Mass Index (BMI).
Start by making a paste out of garlic, ginger, chillies and onion. Add the paste to gram flour and add…
Homemade Banana Ice Cream
Put two bananas, four tablespoons of yoghurt, two teaspoons of almond butter, 2 unseeded dates and one teaspoon of vanilla extract in the blender. Make sure you don’t blend the ingredients too much. Add the yoghurt in the cup you stored the yoghurt in. You can either freeze it or just have it as it is.
Put two bananas, four tablespoons of yoghurt, two teaspoons of almond butter, 2 unseeded dates and one teaspoon of vanilla…
Spinach, Egg & Paneer Mini Frittatas
Cals - 168.3 cals Carbs - 3.3 g Protein - 15 g Fat - 11.2 g Fibre - 0.07 g Ingredients Eggs: 6 Paneer cubes cut into small pieces: 100 gms Finely chopped spinach: 1/4 cup Paprika: 1/2 tsp Red chilli flakes: 1/2 tsp Rosemary: 1 tsp Milk: 1/4 cup Salt as per taste In a bowl whisk eggs, milk and add all the ingredients. Preheat the oven to 350 F. Grease the muffin moulds with a little oil. Spoon batter into the prepared muffin tray, about 3/4 full. Transfer the muffin tray into the oven and bake for 18 to 20 minutes. After UR mini frittatas are cooked transfer the muffin tray onto a wire rack and let them cool down completely. Use a butter knife to run around the edges of the frittatas to take them out from the muffin moulds.The frittatas can be refrigerated to be used in the morning for a nutritious breakfast. Reheat the frittatas in the microwave before serving!
Cals – 168.3 cals Carbs – 3.3 g Protein – 15 g Fat – 11.2 g Fibre – 0.07 g…
Ram Charan Birthday Cake
Sift flour, cocoa flakes and baking soda three times with a sieve or a blender. While you are at it, preheat the oven for 350 F or 180 Celsius for twenty minutes. Now add ½ cup of oil or butter, one whole egg and 1 tsp of vanilla essence to the flour, cocoa flakes and baking powder and blend. While blending add 200 gms of jaggery and add ¾ cup of thick buttermilk and blend until the batter is lump-free. Remove the batter from the blender and add ½ tsp of salt. Oil the baking tray with oil and after oiling the pan, sprinkle it with a bit of flour, so the cake doesn't stick to the bottom or the sides of the tray. Now pour the batter into the baking tray and put it in the oven for 40 minutes to bake. Remove your cake from the oven and let it cool down. Your cake is now ready! Dark chocolate cocoa flakes: ⅓ cup Jaggery: 200g Jowar flour: 100g Baking soda: 1tsp Oil or butter: ½ cup Vanilla essence: 1tsp Whole egg: 1 Thick buttermilk: ¾ cup
Sift flour, cocoa flakes and baking soda three times with a sieve or a blender. While you are at it,…