Hypertension and Hyper tempting pickles!

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Can a single day go with no salt or low salt in our diets? If we could celebrate one day in a year with salt free diet to bring awareness about Hypertension to people at large? Not just by celebrating … Continue reading

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Interview of Suphala Care by WellnessQ – “A tale of passion for nutrition and health”

Bangalore-based Suphala Care helps people to know the right meal specific to their life style, culture, habits, physical, mental and spiritual quotient


At one of the most prestigious Indian IT companies as a consultant for health care, Dr Suguna was thinking it’s time to service the nation with more vigorousness. She had vast expertise till then in hospital systems, clinical trials, managing nutrition and diet for diabetes, women and children healthcare that she has been doing on and off her work. Suguna needed more control and focus to work her way to make the difference.

At a Hyderabad hospital she met Shriram, her patient who became co-founder later for her dream venture that they both started in 2016 called Suphala Care.

“Shriram got intensely interested in the nutritional way to make the change in the society  and they started thinking about holistic wellness and nutrition as a way to achieve happiness and a decent business opportunity too”, says Suguna.

Without spending too much time mulling over it, the duo came up with the name “Suphala Care” for their startup to denote a “Good Nutritious Food”

Their USP: whosoever is coming to them should go happy after meeting them and get enlightened in the path of wellness, understand the ways to keep themselves fit- mentally and physically, prepare food well for their families, get knowledge about -how, when, why, where and how much to eat while meeting them during sessions at one go.

Rustling up some money from their savings, they formed the centre in February 2015. “Today we have more than 3000 patients in the list, reviewed  as one of the best nutritionist in South India (UrbanClap), do online and Face to Face counselling, written the book about the concept of Suphala Care –Holistic Food for Happiness– which has sold more than 20K copies till date”, Shriram beams with smile.

Addressing an opportunity

Nutritionists, hospital physicians and dietitians either are hard pressed for time, or not having complete holistic knowledge to dedicate and understand the unique human wellness requirements. There was a huge gap. Academically Dr. Suguna hads a sound background on various nutritional, therapeutic nutrition and other dietary aspects, and was trained in lifestyle modifications and prevention of chronic disorders. She had over a decades experience in nutrition counselling and quality of life assessments especially in Diabetes Mellitus, Chronic heart diseases and Renal diseases.

“Suguna’s research education has equipped her with extensive knowledge in holistic nutrition, health coaching, and preventive health care. Drawing on these skills and my knowledge of different applied dietary theories, her team works with clients to help them make lifestyle changes that produce practical and lasting results”, says Shriram.

Suguna has  worked as nutrition adviser and consultant for Life Sciences and Healthcare projects  for  several multinational, voluntary organisations, Pharma and Nutraceutical companies during her various job stints. She has also worked on developing tools for health care and life sciences domains. Suguna has a keen interest in cooking especially cooking without fire and enjoys experimenting with various foods to bring in the best on the platter . Working together with client to create the best and mutually refined meal, and pattern has become the differentiation between Suphala Care and other diet shops.

Solving the problem

“While most dietitians dwell on calories, carbs, fats, proteins, restrictions, and lists of good and bad foods, I work with my clients to create a happy, healthy life in a way that is flexible, fun, and free of denial and discipline. This involves a series of hands on cooking demos, recipes customised to their needs and techniques to assess your quality of life and help you accept the changes gradually”, says Dr Suguna with lot of enthusiasm.

Suphala (as every member in Suphala Care likes calling themselves) shall guide you, in sessions that can take place either in person or over the phone, to find the food and lifestyle choices that best support you. Suphala will also help you to make gradual, lifelong changes to your habits.

Structuring the business

Suphala care  monetises through generic doctor patient model. A network of doctors from various cities, workshops in corporate offices, teaching culinary skills to children, mothers, and clients from India and abroad, conference talks on Holistic Food for Happiness along with daily 45mins to 1.5hrs session with patients which can happen online, discussions on the custom comprehensive report- are the revenue generation vehicle for the centre.

“Quality time with my patients and seeing smile on their faces is my top most priority, money is secondary. At the end of the month when I see an sms, review or even an email saying that my patient is happy because of me and he/she would continue seeking my guidance going forward, I have got what I wanted for”, says Suguna.

Future plans

 “I am writing my second book – Genie in your foods-  after –my first book -Holistic Food for Happiness- and just enjoying the life by doing what I know best.”, says a composed  Suguna.

Contact us

Reach us at info@suphalacare.com.




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Festival of Holistic Wellness! Uttarayan! 

​As I was molding sesame jaggery (til gud) Laddus today was wondering how beautifully are our festivals planned by our ancestors! Every single festive brings in special foods and seasonal foods which not just add healthy foods to our regular diets but also bring in small notes on spiritual life and happiness! 


The auspicious day when Sun transits in Capricorn, Uttarayan_ we do prayers, donate food and feed poor, gift goodies to married woman and kids, fly kites, campfires, rangolis/kolam, pongal, rewdi, gajak, Gudpatti, sugar candy ornaments, 

wearing black clothes, eat slimy sticky yet tempting berries/ber, try out dental strength by chewing some sugar cane just to list a few. 
While these are material pleasures of festival, it also connects us to God, reminding us to see God in each of us, speak sweetly, as sweet as jaggery and bond with family and friends like the bonding of Til and gud, forgiving and forgetting the past hard feelings and looking forward for happy times. 
Happy Makara Sankranti to all my family n friends on FB!

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Day 8 of Navarathri 

Day VIII of Navratri – Maa Maha Gowri 

The VIII is basically highlighted to nourish young girls and pray for their good health and overall wellbeing. Goddess Maha Gowri is worshiped on eighth day. On this day Coconut is offered to the Goddess as prasadam. She bestows us with success in all our good deeds, and helps preserve fertility of woman. No wonder Coconut is offered as its one of the most pious of all fruit/Nut also called as Shreephal (the fruit of prosperity) and tree is called as Kalpavruksha since every part of this tree has so many uses and it’s the most selfless and giving tree known to man kind and its specialty is it co exists with other crops and plants without disturbing the growth of other plants. Coconut is a very versatile and indispensable food item for most people under the tropical belt. It is a complete food rich in calories, vitamins, and minerals. A medium-size nut carrying 400 g edible meat and some 30-150 ml of water may provide almost all the daily-required essential minerals, vitamins, and energy of an average-sized individual. 

While there are several aesthetic, religious beliefs associated with this great Nut as it helps us to know our inner self. On any festive occasion a coconut is broken in front of the deity to remove negativity and bring out goodness. The whiteness inside the coconut denotes purity. Breaking of coconut is similar to breaking of ego, the water inside represents the inner tendencies or vasanas and the white kernel offered is the mind of the Lord! A mind thus purified by touch of the lord is used as Prasad. Tender coconut water is used in abhishek rituals since it is believed to bestow spiritual growth of the seeker. 

• 100 g kernel consists of 354 calories. Much of this comes from the fats and protein. Although, its meat is disproportionately high in saturated fats on comparison to other common edible nuts, coconut has many bioactive compounds that are essential for better health.

• The important saturated fatty acid in the coconut is lauric acid (1:12 carbon fatty acid). Lauric acid increases good-HDL cholesterol levels in the blood. HDL is a high-density lipoprotein, which has beneficial effects on the coronary arteries by preventing vessel blockade (atherosclerosis). Physicians recommend high HDL to total cholesterol levels in the blood for the same reason.

• Coconut water is a very refreshing drink to beat tropical summer thirst. The juice is packed with simple sugar, electrolytes, minerals, and bioactive compounds such as cytokinins, and enzymes such as acid phosphatase, catalase, dehydrogenase, peroxidase, polymerases, etc. Altogether, these enzymes aid in digestion and metabolism.

• Coconut oil extracted from dry kernel (copra) is an excellent emollient agent. It is used in cooking, applied over scalp to nourish good hair growth, employed in pharmacy and in medicines.

• The cytokinins (e.g., kinetin and trans-zeatin) in coconut water showed significant anti-ageing, anti-carcinogenic, and anti-thrombotic effects. 

• The kernel is an excellent source of minerals such as copper, calcium, iron, manganese, magnesium, and zinc.

• It is also a very good source of B-complex vitamins such as folates, riboflavin, niacin, thiamin, and pyridoxine. These vitamins are essential in the sense that body requires them from external sources to replenish.

Coconut meat and water contain a very good amount of potassium. 100 g of fresh meat contains 356 mg% or 7.5% of daily required levels of potassium.

So make the most with coconut in as is form or some yummy coco laddu or burfi /kheer to mark this day and also share this healthy goodies with some little girls and cherish the auspicious day of Ashtami (day-8) Sri Maha Gowri .

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Day VII of Navratri Maa Kaalratri – Offer her jaggery to seek her blessings!


Day VII of Navratri Maa Kaalratri – Offer her jaggery to seek her blessings and ward evil from our mortal forms. Eat complex carbohydrate rich sweets made of jaggery and yes same time remember Jaggery is a high caloric food and hence unless you have really lived on fruits on day 5 and 6 do not go over board on eating sweets today .

The Day 5 and 6 are purely spent on fruits and honey it’s now time to again charge your system with high energy complex foods with jaggery (Gur) as main ingredient. Maa Kaalratri is worshipped as the seventh form of Maa Durga. She is a remover of all the evil powers and thus is called by the name of Kaalratri. She is offered sweets made of jaggery or jaggery as Prasadam.

What to make ? Jaggery stuffed rotis (Gur ki roti), Bengal gram jaggery cooked and stuffed rotis (puran poli),  Jaggery with rice or  or broken wheat and Jaggery kheer, rice flour Jaggery mixed pan cakes, any local food offered as Prasadam where Jaggery is the sweetener – sweet Pongal, chana daal Gur porridge, ragi laddu, groundnut/ til laddu etc.
Some learning on Jaggery: Jaggery/Gur is made from sugar cane, its unrefined form of sugar made in large Iron barrels, without any preservatives and has a small amount of fiber too. It is rich source of Iron and several mineral salts. It is also a decent store of calcium, magnesium, and zinc.

Jaggery is loaded with antioxidants and minerals like zinc and selenium, which help prevent free-radical damage and also boost resistance against infections .It is a complex form of sugar, generates warmth in the body and is absorbed in the body gradually without causing fluctuations in blood sugar levels (sudden rise in sugar levels that is typically noticed on consumption of glucose or white refined sugar)

Jaggery is excellent in secreting digestive juices, and prevents constipation. It benefits in case of lung and upper respiratory blockages. It is a nerve tonic and helps in fluid balance, and cleansing the body and purifying blood. Muscular cramps especially among woman can be prevented with regular intake of Jaggery in small amounts. Jaggery enhances and improves the quality, color of a recipe apart from sweetening

Want to effectively detox your body? Eat a small piece of Jaggery. It helps detoxify your liver by flushing out harmful toxins from your body. Cough and cold, water retention, bloating and migraine are some of the minor health problems that most of us experience on an everyday basis. However, you can fight these symptoms with the help of Gur. All you need to do is mix it with warm water and drink or add it in your tea instead of sugar to reap its benefits.

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Day VI is dedicated to Maa Katyayani and she blesses each of us with strong immunity and wellbeing.



Today we continue on the 6th day of detox with honey and Guavas. The Day six of Navratri is dedicate to Maa Katyayani – the daughter of Sage Katyayani. She is offered liquid gold (honey) and Guavas as she is the symbol of health and wellbeing.

Honey is one of the most ancient natural sweetener known to man with a chest of health benefits and a quick energy drink. It provides calming effect on the mind and body and helps in repair and regeneration of cells and builds immunity against seasonal changes, allergies and wounds and associated health issues. It aids in good sleep and boosts memory and an excellent remedy for seasonal cough and cold.

Guava is considered one of the healthiest fruit because it has proven positive effects on our body’s numerous functions. Right from strengthening our immune system to regulating a healthy and ideal blood pressure, Guava provides a number of health benefits. It’s a rich source of Vitamin C as an anti-oxidant contributes in maintaining a good skin health by cleaning the body off the free radicals and other impurities thereby delaying skin ageing.

Lycopene and anti-oxidant property of Guava help in protecting from tumors and cancerous growths in the body. It restores the lost potassium reserve of the body thereby maintaining a sound balance of this mineral in the electrolyte. The nutritional composition of Guava especially Potassium, Vitamin C, K, Folate, B6, Copper and Manganese help in maintaining a healthy blood pressure and aid in blood formation and iron absorption. Process of ageing can be effectively slowed down and delayed by consuming guavas that are naturally fortified with anti-oxidant properties.

The low Glycemic index of guava makes it a safe sweet treat for diabetics and also help in controlling the sugar spikes that they experience. The Vitamin A in Guava improves the vision and eye health including protecting from infections whereas Beta Carotene fights against sunburns by reducing your body’s sensitivity to sun damage. Digestion and good digestive health is encouraged by Vitamin A, C and high fiber in Guava. It prevent constipation and cleanses the digestive system. In short it’s no surprise to quote Day VI as an immune boosting day, so add immune boosting foods for overall wellbeing.

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Day 5 of Navrathri reap the benefits of Banana

Day V of Navratri – Mata Skanda Mata

With a gradual meal of complex carbohydrate on day four, today – day five is time again to rest your gut with some good dose of fructose and vitamins and fiber and yes an energy booster. Maa Skandmata is the mother of Kumar Karthikeya. Banana is offered to the Goddess as Prasadam. Prasadam of Banana will bring in general wellness. 

Here’s more on goodness of banana : Beats fatigue, constipation, prevents acidity, instant energy, regulates blood pressures and brings in flawless glow on skin. With an average of 105 calories, banana is an excellent source of instant energy. It is especially great as an after workout food because it instantly replenishes the low levels of glucose in the blood. The probiotic effect of fructooligosaccharides (FOS) present in bananas, helps stimulate the growth of friendly bacteria in the intestine and protect you against gastric disturbances. It is also good for your bone health too. Fermentation of FOS reduces the pH in the gut thereby promoting calcium absorption which in turn builds strong bones. Banana stem helps to eliminate fluids from the body. This diuretic effect is thought to be useful in eliminating kidney stones and also help detoxify the body. The stem is also believed to dissolve stones.

Bananas actually protect you from muscle cramps. Because of its high magnesium and potassium content, bananas are the best way to replenish the minerals in your body. It helps relax the muscles and protects you from any further episodes of leg cramps. Bananas, being very rich in potassium and very low in sodium help manage blood pressure better. It aids in maintaining water balance in the body and detoxify the body to protect you against heart attack and stroke. Bananas are also very effective antacids. It coats the inner lining of the stomach and suppress acid secretion, thereby protecting you from stomach ulcers and acidity. Hence if your food on day four caused any form of acidity banana on day 5 is best antidote. Both the fruit and stem are rich in fiber and pectin which helps assist bowel motility and eases out constipation. If you feel your body dehydrated and depleted of electrolytes. Restore the lost potassium by eating bananas. The feel good factor after is certain, having a banana before bed can help promote sleep. The soothing effect is due to high levels of tryptophan which gets converted to serotonin in the brain. This not only improves your mood but also makes you more alert and improves your concentration levels. Apart from helping you get some much-needed beauty sleep, you can add bananas to your beauty regime too. So eat bananas for glowing skin and instead of making a face pack!

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​Day IV of Maa Durga Navrathri

Treat yourself to some delicious complex carbohydrate (when simple sugars + Starch+ Protein from Milk solids – and deep fried in Ghee) this is digested slowly and absorbed gradually with out causing spikes in your blood sugars even if you are a diabetic! So for once just enjoy your prasad to glorify your health! Yes always remembers any thing in excess is dangerous 🙂

The Day IV– of Navratri – Maa Kushmanda

The fourth day of prasadam gets a slightly more complex form of food yet provides complete and balanced nutrition. Maa Kushmanda is worshipped on fourth day. There has been so much talked about low sugar foods and low fat foods but remember we are again making a full circle that simple sugars in small proportions are required and equally important to fuel and maintain energy levels in the body and too less of fat can lead to several nervous disorders and general weakness. Hence no surprises for guessing, Maa Kushmanda improves the intellect and decision making ability. This is possible when u take foods that consists of fine balance of carbs, proteins and fats.

  The Prasad that is severed on the day four is an adequately balanced food with all the key nutrients required for bodily functions and no wonder it is said that the universe is formed from the abdomen of Mata Kushmanda, meaning these nutrients are key to origin of life, development and survival – carbohydrate, protein, fat and water.

Malpua is the most common Prasad made on this day. However Malpua has several versions as per regional foods and made in north, west and eastern parts of India during festivities. The batter for malpua in some areas is prepared by crushing ripe bananas / pineapple/mangoes or (in Bangladesh) coconut, adding flour, and water or milk. While Bengali, Maithili and Oriya malpua is traditionally made only with thickened milk and a little flour (sometimes rice flour instead of wheat flour).is delicately seasoned with cardamoms. It is deep fried in oil, and served hot. The Bihari version of this dish has sugar added to the batter prior to frying, while the method prevalent in Odisha has the fritters dipped in syrup after they are fried. Malpua in northern India, particularly in Uttar Pradesh, Bihar and Rajasthan, don’t contain fruit. There are several variations, using some or all of the following ingredients: Maida (refined flour), semolina, milk, and yogurt. The batter is left to stand for a few hours before being spooned into a kadhai/deep frying pan [ of hot oil to form a bubbling pancake which should be crisp around the edges. The pancakes are then immersed in a thick sugar syrup. Though it is not made in the same manner in south of India but we do have similar food made of rice flour jaggery and ghee/oil called as (Attirasa/anarsa/ arise -rice pancake). 

So go ahead and treat yourself to some delicious complex carbohydrate (when simple sugars + Starch+ Protein from Milk solids – and deep fried in Ghee) this is digested slowly and absorbed gradually with out causing spikes in your blood sugars even if you are a diabetic! So for once just enjoy your prasad to glorify your health and don’t skip ur exercise since u r feeling heavy 😉 

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Day III of Navratri- ! Make the most of this day by offering your prayers to Maa Chandraghanta and consume plenty of milk based foods !

​Day -3 of Navratri – Maa Chandraghanta

The third day of Navratri is dedicated to Mata Chandra ghanta who carries the half form of Moon on her head is the third form. She is clam like Moon i.e. Chandra. She fulfils all the wishes and provides relief from worldly pains. She gets pleased by offering milk, sweets and Kheer. 

After a detox with ghee on day 1 and ensuring good growth of gut flora by adding simple sugars and fruits on day two

 your body is now ready to absorb protein rich complete food i.e.  milk and sweets made with milk. So enjoy a good dose of Payasam/Payas/Kheer/ made with milk and cereals (rice/broken wheat/semolina/sago/vermicelli). 

Milk provides special and unique and complete nutrition that cannot be derived from any other type of food. Milk, when digested properly, nourishes all the tissues, promotes balanced emotions, and helps to balance all the doshas. It is one of the most important foods to promote ojas. According to Ayurveda, ojas is a refined substance the body produces from the most subtle level of proper digestion. Ojas brings strength, strong immunity, happiness, and contentment. 

How to use Milk:  Milk should be brought to boil till the milk foams up, and then bring the heat down so the milk is on a slow boil for about 5 to 10 minutes. Heating the milk changes its molecular structure so it is much easier for human consumption, and it reduces Kapha, making it lighter to digest. Warm milk may be consumed with following foods such as rice, wheat, broken wheat, vermicelli,  sago, dates, mangos, banana, and almonds makes it wholesome and balanced meal in itself. Also remember Milk should not be mixed or eaten with sour, bitter, salty, astringent, or pungent tastes. When combined with incompatible tastes, milk becomes indigestible and causes the build-up of harmful toxins in the body. 

Hence go ahead and nourish your self with goodness of milk and bring your self all the peace and happiness your body deserves !

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​Day II of Maa Durga Navratri. Unleashing the systematic body detox through Navratri Bhog / Prasad offered to divine form of woman Maa Durga (Mother Durga – Hindu Goddess)

The Second day of Navratri – Mata Brahmacharini
As per Hindu calendar it’s still the first day of Pratipada today 2Oct 2016. If you have followed the prasadam of ghee for first day, now this is the time to take simple foods like sugar and fruits on 2 Oct 2016

, the second form of Maa durga, Goddess Brahmacharini. She is the one who mediates and hence likes simple food. She is offered sugar and fruits. This increases the longevity of the family members. Same time very simple to understand once you have cleansed your gut, it craves for enzymes and simple sugars in order to provide quick energy and improve concentration levels of an individual. So its simple food, sugar and fruits sucrose and fructose and yes this will add a good dose of vitamins and minerals coming from fresh fruits. Remember it’s the whole fruit and will not rise your blood sugars unlike juices, squashes and jams or milkshakes

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​Unleashing the systematic body detox through Navratri Bhog / Prasad offered to divine form of woman Maa Durga (Mother Durga – Hindu Goddess)

Each one of us might have surely come across several method of body detox in the recent past, signifying how it refreshes mind and body wellness and energizes different center in the body. However as we look back into the religious traditions, we actually welcome various Gods close to every 3 months  and celebrate a Navrathri – 1. Chaitra Gowri – 9 days 2. Ramanavami – Navaratri 2. 3.Bhadrapad Ganesh Gowri – Navratri  4. Ashwin Durga Navratri 5.Margali – Shakhambari Navratri (south of India) 
The first day of Durga Navratri : Dedicated to Maa Shailaputri 

Maa Shailputri, the daughter of Himalaya is pleased by offering pure Ghee. This blesses the devotee with a disease free life. Meaning the first day of detox start with ghee, now being made popular in west as clarified butter ! Two scoops of Cow ghee on empty stomach and see the glow and magic you feel for your self ! 

Desi Ghee or clarified butter oil – often blamed for obesity and heart diseases – is not that bad after all. 

Its found that the cow ghee could protect us from cancer. Cow ghee enhances the availability of enzymes responsible for detoxification of cancer-causing substances and decreases the availability of those responsible for activation of carcinogens, scientists from the National Dairy Research Institute (NDRI) have reported in the latest issue of the Indian Journal of Medical Research. Because of its high melting point its best to make sweets yet not harming the gut ! The new finding, however, does not mean you can go ahead with liberal amount of ghee in your food. Vitamin enriched ghee when taken in controlled portions does more healing than harming.

Jai Maa Durga !

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Smile the Universal Language – World Oral Health Day !


What is more universal than the beauty of a smile?

“From Boston to Beijing from Caracas to Cairo, a smile on a person’s face speaks the common language of happiness and hope. “This universal language has many facets to it however good oral health is key to our smile. The world celebrates oral health day every year on 28 Sep every year. Good oral health amounts to overall wellbeing of individuals and very simple methods of oral health and hygiene from a very tender age can bring in long lasting results and safe guard our precious smiles.

Dental care and oral health has advanced leaps and bounds in the past two decades that has brought in radical changes and has been instrumental in improving quality of life. Each one of us is trained at home and sometimes at schools regarding the right brushing technique and oral hygiene. If of us follow and few of us neglect it with certain lame excuses. We may find several articles and write up on oral health and hygiene but very few focus on doable simple methods that can keep your 32 intact with an impeccable smile on top!

How many times do you brush your teeth?

Many do it once and with recent evolution of twice brushing norm   new generations have started brushing twice. It’s good for them since with every 10 years of progress we also see a new variety of sticky sugary carbs showing up as special foods. I remember as a kid we used to eat an ice-cream bar which we felt was exotic but it just had some vanilla essence and frozen milk solids. Never the less now with enhanced flavours and quality of ice-creams the amount of sugars, chocolate, corn starch and sugar syrups, jellies, jams and creams added to ice-creams its evident that there is more for the teeth to face the acid attack from these foods than an ice cream which existed 3 decades back. Hence if you have opted for twice a day brushing its good for you!

While brushing is made popular no one has thought and advertised the benefits of mouth rinsing or khullu /khulla etc as used in Hindi. Why? Since mouth rinsing does not require any special product it’s as simple as it can be, since it needs only water. While this can be the most effective one if practised religiously after each of your meal and drink. I think at least most of the Indian households encourage children to rinse mouth after each meal, it should be further stretched to mouth rinsing every time you eat or drink a sugary stuff.  This simple method of mouth rinsing is one of the most effective way to regulate Ph balance in the mouth and prevent dental caries.

Thanks to commercials of toothpaste and brushes who have reached intensively across the world promoting brushing twice using a toothpaste. But actually speaking u need to brush your teeth which you can do using simple salt. However, toothpaste was introduced as medium of foaming while brushing and improve breath. Traditionally India has been using the datoon made from neem or babool and a religious practice of rinsing every time you eat or drink. However, things change for good and sometimes we make a full circle, that is what is happening with current dental products and its promotions. Recent past there was a commercial which made rounds on Facebook and whats app talking of coal, lime and salt in tooth paste as special ingredient to brush your teeth sparkling clean. However, I still remember the Colgate add of two wrestler’s way back in 1980s, “sehat keliye doodh badam aur daton keliye koaila! “(You have milk and almonds for body building and use coal for brushing your teeth) then the doctor explains to him that coal is coarse and it will cause caries and infection and make teeth weak etc, and hence switch to Colgate toothpaste fine soft white powder that make teeth smart.  So we all religiously took to tooth paste and powders, gradually with advance research its now the turn of carbon/coal, lime, salt, Meswaak and baking soda making news as these are fortified in various toothpastes. Film actors promoting the same asking what you have in your tooth paste?

And if there is no salt or lime or coal or neem it’s a sin J Well this is adding loads of confusion to one of the simplest and important hygiene routine amongst the people at large. What to follow to maintain good oral health?

Well here’s a summary of things that we can follow to keep our pearly smiles intact:

A 2010 study published in the British Medical Journal concluded that people who brushed less than twice a day had an increased risk of developing cardiovascular disease, due to inflammation and loss of connective tissue and bone support of the teeth. In the BMJ study, people who brushed their teeth less than twice a day, habitually, had a 70 percent higher risk of developing cardiovascular disease.

Oral hygiene is important not just for general health and wellbeing of an individual but also for heart health. “A thin film of organic matter, called a biofilm, forms quickly on our teeth throughout a day. Left undisturbed, this turns into plaque, which can harden within 24 hours.” So what is ideal method to maintain oral health and hygiene?

How many times to brush once or twice?

  • Well we need to brush at least once but ideal is to brush twice every day.
  • Followed by a plain water mouth rinse and cleaning teeth with finger every time we eat or drink in the entire day.
  • To be more precise rub and clean the teeth with finger till you get a squeaky noise as you clean.

 Traditional method of cleaning using twigs of Neem or Meswaak with a bit of salt is very effective. Since these twigs have anti Anti-plaque, Anti-cavity and    Antibacterial. In fact, Meswaak stalks also have high concentration of cavity fighting fluoride.  These methods have been researched and assessed and have been accepted as effective methods. Additionally, what I like about this method is its eco-friendly and perfect hygiene of the tooth brush since the tip used for brushing is new everyday! unlike the tooth brushes we use which have volley of germs on them irrespective of whatever tooth brush and paste you use. In fact, our tooth brushes are adding more germs in the mouth as we brush!

What is ideal agents for cleaning and brushing your teeth?

  • Use of any fluoride based tooth paste is ideal
  • Using a traditional herbal preparation or herbal tooth paste will also bring in equal effect like commercial toothpastes
  • Since tooth paste is only a medium of foaming to clean and remove acid and maintain Ph balance and it does not effectively remove plaque.

How long do you use your tooth brush and how to clean the brush?

  • Tooth brushes ideal get worn in close to 3 months it’s good to change tooth brush every 3 months
  • After brushing, however, let your toothbrush dry in the open air and sunlight for some time, to help reduce the spread of germs.
  • Avoid storing tooth brushes in closed boxes when wet and do not leave them open in a bathroom it will turn a breeding ground to several germs from and might impact oral hygiene
  • It is also important to change toothbrushes after you’ve had a cold, the flu, a mouth infection or a sore throat.
  • That’s because germs can hide in toothbrush bristles and lead to reinfection.
  • Even if you haven’t been sick, fungus and bacteria can develop in the bristles of your toothbrush —another reason to change your toothbrush regularly.

Kids Dental Care:

Start cleaning the milk teeth as early as the teeth erupts and use a thin muslin cloth dipped in sterile water and rub gently and clean and the tongue as well. Encourage them to eat more of fresh fruits veggies and wholesome cereals and limit consumption of refined foods, sugary snacks and drinks which promote dental caries and early degradation of of deciduous or milk teeth.

  • Avoid night feeds of milk in case the baby is used to make a point and have patience to clean the babies mouth with a wet muslin cloth
  • Train your child as early as 1 year to brush teeth twice a day and at least for two minutes every time
  • Train children to rinse the mouth each time they eat or drink water this will help in preventing plaque building from a very early age and thus creating happy smiles!

Geriatric Dental Care:

With greying hair, we also see tainted teeth and teeth loss in old age. However, tooth lost in the natural course of aging causes no trauma and not pain and you might still be able to eat food a little less and chew it a little less so also your gut function slows down with age which compels you to eat less and probably falling teeth are a sign to eat less. J However, with advancements in cosmetic dentistry you have varied methods of dental care and protection. Which will improve your quality of life and smile!

  • If you have been in a habit of chewing tobacco, smoking, etc it will lead to early decay of the tooth. Hence avoiding substance abuse is ideal to safe guard dentition for longer time.
  • Also remember frequent gum infections and pain in the teeth with chronic pre-existing conditions like diabetes can worsen the condition.
  • It’s ideal to seek dental advice and follow up from time to time to prevent serious infections.

Diet and Dental Care

Eating whole grains cereals pulses, and colourful fruits and vegetables and less of refined flours and sugars will do good to overall health including the dental health. Adding too much of sugary colas, bakery snacks and vacuum packed snacks, poor oral hygiene will only add to more tooth decay and oral health issues.

Dental care is usually not followed seriously until you have agonising pain and affecting your chewing and eating your food. Brain fog, autoimmune disease, gut infection or imbalance, heart diseases and fatigue can be some of the problems caused by inflammation and your mouth is sometimes your first line of defense against foreign material.” Hence its ideal to have a dental check at least once in a year especially if you suffer from the following conditions

  • Gum diseases (bleeding gums), inflammation and pain while eating and shrinking gums
  • dental caries, mouth ulcers and frequent boils in mouth
  • staining on teeth, crooked teething, impacted tooth etc

This will help in preventing and saving tooth/teeth loss, preventing major health issues that start from the oral cavity and improve you overall quality of life. So never ignore dental troubles and attend to resolve these issues at the earliest.

smile-chartTake care keep your Pearly smile intact on this world oral health day (28 Sep) and always !:)




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Chana dal- khatti Kairi upma (Chick Pea RawMango Upma)

One lip smacking traditional recipe of summers in Maharashtra and arts of Karnataka, Gujrat made specially during chaitra Navratri and Ram Navami.


  1. Chick Pea (Bengal Gram) -200 gms ( Soaked in water for 6-7 hrs
  2. Raw Mango (grated) – 1 medium size /100gms
  3. Oil -1 tbsp (15gms)
  4. Cumin – 1 tsp
  5. Mustard seeds – 1 tsp
  6. Curry leaves – 10
  7. Finely chopped coriander
  8. Asafoetida -1/2 tsp
  9. Turmeric – 1 tsp
  10. Green chilles – finely chopped 1tsp
  11. Red chillies – 3-4
  12. Redchilly powder – 1/2 tsp
  13. Sugar – 1/2 tsp
  14. Salt – 1 tsp


  1. Grind soaked chickpea coarsely with very little water.
  2. Steam the ground chickpeas for 5-6 whistles in pressure cooker.
  3. Heat oil in a shallow pan and add Cumin – 1 tsp, Mustard seeds – 1 tsp, Curry leaves – 10, Asafoetida -1/2 tsp, Turmeric – 1 tsp Green chilles – finely chopped 1tsp,Red chillies – 3-4 as these seasonings crackle, add half of grated raw mango and mix well,
  4.  Mix rest of the raw mango with the steamed chickpeas mixture and add this to the seasonings.
  5. Now add red chili powder, turmeric, sugar and salt mix well and allow to cook closed lid for 10-15 minutes on simmer.
  6. Keep tossing the mixture from time to time to prevent charring.

Nutrition Benefits:

      Ideal food for diabetics especially for those who like chickpea but miss out on traditional recipes without sugar

  1. This is an easy to make dish, filling food with  Low glycemic index, hence dose not spike your blood sugar levels
  2. Same time its filling and rich in proteins and fiber,
  3. It makes and ideal morning breakfast as well as evening snack.
  4. It has all the needed nutrients  for Diabetics and woman with gestational diabetes
  5. Serving size- two persons
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Steamed Jowar Finger rings (Jowar Pasta)

We recently celebrated for first time on 10 March 2016,  Gestational Diabetes Mellitus (GDM) day, and it certainly is growing, out of every10 woman three are turning diabetic during pregnancy. It becomes exteremly essential to ensure well controlled blood sugars and same time complete nourishment to the mother and growing fetus. There has been lot of debate about which foods are good for woman with GDM, look in for traditional Indian recipes these are safest bet for diabetes.  Steamed jowar finger rings is one such recipe . Check this out !

Steamed Jowar Finger rings (Jowar Pasta)


  1. Jowar Flour – 1 cup (200gms)
  2. Bengal Gram flour -2 tbsp (30gms)
  3. Freshly ground Ginger garlic paste – 1 tsp
  4. Water to make dough and buttermilk
  5. Few flakes of Garlic chopped
  6. Oil -1 tbsp (15gms)
  7. Cumin – 1 tsp
  8. Mustard seeds – 1 tsp
  9. Curry leaves – 10
  10. Finely chopped coriander
  11. Asafoetida -1/2 tsp
  12. Turmeric – 1 tsp
  13. Redchilly powder – 1/2 tsp
  14. Sugar – 1/2 tsp
  15. Salt – 1 tsp
  16. Curds (150 ml) +350 ml of water = Butter milk – 500 ml


  1. Mix 75- ml of water with Jowar Flour, Bengal Gram flour, freshly ground Ginger garlic paste, salt 1/2 tsp and knead into a dough. (medium soft)
  2. Now grease your palms with little oil and make kadboli shaped finger rings and leave it on a plastic sheet/ banana leaf.
  3. Heat oil in a pressure pan, and season it with Cumin, Mustard seeds, curry leaves chopped flakes of Garlic, Asafoetida -1/2 tsp, Turmeric.
  4. Now add Buttermilk to this seasoning along with turmeric, chilly powder and sugar and salt.
  5. Simmer and allow it to boil, when the buttermilk starts boiling,
  6. Now add the Jowar finger rings and pressure Cook it for 3 whistles.
  7. Garnish with chopped coriander and serve hot with coconut chutney/ fresh raw mango chutney


Nutrition Benefits:

  1. Ideal food for diabetics especially for those who cannot make Jowar rotis.
  2. This is an easy to make dish, filling food with  Low glycemic index, hence dose not spike your blood sugar levels
  3. same time its filling and rich in proteins and fiber,
  4. It has all the needed nutrients  for Diabetics and woman with gestational diabetes.
  5. Serving size- two persons.




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If you have diabetes please eat rice, banana and Ghee but eat the right way !

food image 2Here comes another important day the world diabetes day especially for Indians. With 40 percent of Indians being prone to diabetes call it syndrome x/metabolic disorders/lifestyle changes etc . Typically in India diabetics are asked to stop eating rice, banana and ghee.

The first thing once needs to understand is that eating rice / idly / dosa does not cause diabetes eating loads of rice with very little of dal and curry will spike the blood sugar levels. Low fats for diabetics but how much low is low and what type of fats? Too low of fats affects your brain functioning and poor lubrication to gut and joints.

The traditional Indian foods and eating practices hold good for us even today and are proved scientifically across the globe only fear is Ghee should not be patented by nations who never ate before we introduced to the rest of the world and now sold as “clarified butter” clarifying al l the misconceptions around this wonder food!

Rice:  Traditionally when rice is served on a plate before that there are at least two forms of curries, chutneys and dal in the plate and rice is served and topped with a dollop of ghee . How does this help?

Rice is a simple carbohydrate but remember it’s the richest source of biological protein compared to any non-vegetarian food followed by fish protein. So rich though not dense on protein is having high biological value protein, energy packed carbohydrate might cause sudden spike in the blood sugars this is where our traditional Indian food wisdom comes in, its mixed with curries – fiber and vitamins and minerals, dal – protein and ghee – which reduces the glycaemic index of the rice. So ideally you platter has a complex carbohydrate mix which is absorbed gradually without rising blood sugars. Agree? Well same goes with Idly and Dosa , or an aloo paratha if you smear a spoon of ghee on you idlys, or dosa or paratha it does the same thing reduces its glycaemic index and much better if you are also eating it along with you chutney sambar, sabzi and salad.Look at our traditional sweets each of it has a key ingredient ghee in it unfortunately now replaced by oils / dalda or Vanaspati.


Old is Gold so is our cow ghee let me not get into controversy of “cow”,:) or desi ghee (home made) it makes our brains sharp, lubricates our gut and bones, aids in constipations, melts hard fat deposits, delays gastric emptying by up-regulating the response of a gut hormone GLP-1. GLP-1 has a half-life of less than 2 minutes, due to rapid degradation by the enzyme dipeptidyl peptidase-4. It is a potent antihyperglycemic hormone, inducing glucose-dependent stimulation of insulin secretion while suppressing glucagon secretion. Such glucose-dependent action is particularly attractive because, when the plasma glucose concentration is in the normal fasting range, GLP-1 no longer stimulates insulin to cause hypoglycemia. GLP-1 appears to restore the glucose sensitivity of pancreatic β-cells, with the mechanism possibly involving the increased expression of GLUT2 and glucokinase. GLP-1 is also known to inhibit pancreatic β-cell apoptosis and stimulate the proliferation and differentiation of insulin-secreting β-cells. In addition, GLP-1 inhibits gastric secretion and motility. This delays and protracts carbohydrate absorption and contributes to a satiating effect Basically this means that it lowers the glycemic index and helps regulate the blood sugar response. So adding ghee to food, in this case adding it to rice, roti, dosa, idly, paratha lowers the glycemic index of these carbohydrate dense foods which on its own is pretty high on the GI. Whatever be your health condition minimum of 10 gms( two teaspoons of ghee) of ghee will certainly add zing and make the food more palatable.


Recent research shows that high potassium foods help in prevention of renal and cardiac problems in diabetics . Beats fatigue, constipation, prevents acidity, instant energy, regulates …blood pressures and brings in flawless glow on skin. With an average of 105 calories, banana is an excellent source of instant energy. It is especially great as an after workout food because it instantly replenishes the low levels of glucose in the blood. The probiotic effect of fructooligosaccharides (FOS) present in bananas, helps stimulate the growth of friendly bacteria in the intestine and protect you against gastric disturbances. It is also good for your bone health too. Fermentation of FOS reduces the pH in the gut thereby promoting calcium absorption which in turn builds strong bones. Banana stem helps to eliminate fluids from the body. This diuretic effect is thought to be useful in eliminating kidney stones and also help detoxify the body. The stem is also believed to dissolve stones. Bananas actually protect you from muscle cramps. Because of its high magnesium and potassium content, bananas are the best way to replenish the minerals in your body. It helps relax the muscles and protects you from any further episodes of leg cramps. Bananas, being very rich in potassium and very low in sodium help manage blood pressure better. It aids in maintaining water balance in the body and detoxify the body to protect you against heart attack and stroke. Bananas are also very effective antacids. It coats the inner lining of the stomach and suppress acid secretion, thereby protecting you from stomach ulcers and acidity. If you feel your body dehydrated and depleted of electrolytes. Restore the lost potassium by eating bananas. The feel good factor after is certain, having a banana before bed can help promote sleep. The soothing effect is due to high levels of tryptophan which gets converted to serotonin in the brain. This not only improves your mood but also makes you more alert and improves your concentration levels. IF are a diabetic you can still eat banana at least thrice a week no harm.

We eat banana mashed in milk or curds along with rice in south of India and with puri or Chapati in north and western parts of the country. Again the same logic it is made complex by adding a bit of ghee, milk and mixed along with rice or roti and so absorbed slowly. So instead of silly bananshake try this form of banana recipe called as shikran eaten with staple cereals.

So people next time you diet or nutrition counsellor asks you to reduce or stop eating your staple food rice and change to foods of foreign lands like oats, corn flakes or asks to take olive oil instead of ghee and take pears and prunes and kiwis instead of our humble banana you please go prepared 🙂

Healthy balance diet consisting of foods from all groups timely meals ,medication and exercise will make your life merrier despite of “diabetes” and go ahead and eat your rice banana and ghee wisely without guilt or fear!

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Twinkling Three for Suphala Care

Suphala turns 3 tomorrow dedicating this year to my Gurus and teachers!
Guru Saakshath Parabrahma ! Guru is God!
I sincerely bow with heartfelt gratitude to all my teachers and a big Thank you
to Suphala patrons, and followers for making it bigger year by year.

Sincere Regards to my teachers, on Teacher’s day and Always…
Guru manifests in various forms and at times even without our notice. We later realize and might say, “oh my God when did my Guru bless me!”

A brief account of how I have across my Gurus in my life so far…..

Ever since my childhood , Nature in her wilderness was always my Guru which helped me appreciate and value the essence of life in all the magnificent creations of God. Swami Vivekananda’s inspiring quotes have always inspired me to abide by his Philosophy.

As a student , I was mentored, guided by two of the best Professors I have ever come across Dr. Vishnupriya Rao Paturi and Dr.K.V Dakshina Murthy, who groomed me to work hard, to be humble and humane despite what ever you achieve professionally. No amount of words would fill ,how much I learnt and cherished being their student, its truly Gods blessings that I found such scholarly and humble teachers.

Sometimes there are Gurus who dwell with out we being aware and one such experience is of Bhagwan Sri Satya Sai Baba, its only after a series of experiences that I realized about his bliss and grace behind all that I was doing.

My Parents have been a constant source of guidance and encouragement however old I grow, their selfless efforts have helped me do what I aspired.

The Universal Guru, Jagadguru Sri Guru Deva Dutta with out his blessings nothing is possible. From deep silence of Universe he whispers with out my knowledge and makes me realize the very purpose of my existence and who am I.

With heartfelt gratitude I bow to all my teachers and Gurus.

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Two Twinkling years of Suphala Care -Anniversary Offer

10501763_798309066868294_4882887084603628923_nDear Friends,

Suphala turns 2 years (on 5 Sep 2014) and has been successful in bringing health, happiness and wellness through the holistic Nutrition and wellness sessions online and in person. Thank you to all our patrons. Your support enthusiasm and participation has helped us grow from small 30 members to a wonderful 350 + group.

Here’s an opportunity if you are looking for holistic approach
to bring health and happiness in your life :
Register online @ www.suphalacare.com before 5 Sep 2014 and block your slot anytime (except Saturday and Sundays) between 10 to 30 Sep 2014 and avail flat 50 % on all consulting sessions, for first 25 bookings.
For Telecon Bookings call 9538895062.

Book you appointments now and avail  for special offer on first  25 bookings .

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Bosom’s that benefit your baby to Blossom

International Breastfeeding week 1-7 Aug has gained a significant ground in the maternity and infant health care. Sharing a few notes for future mothers, and currently pregnant and nursing mothers.

Human body is the finest creations of nature and no amount of intervention and replacement with artificial parts or organs can supplant the original form. Likewise the breast milk is one of the purest, healthiest, safest and most economical food for the new born babies and directly impacts the mental, physical and emotional wellbeing of new mothers. Breast milk is a priceless gift that you can offer your baby, even the finest artificial formulations cannot match due to absence of growth factors and immunoglobins that are present in breast milk. Feel glad if you can breast feed your baby there is so much of science and art behind breast feeding which you shall cherish during your motherhood.

The significance of breast milk, its health benefits to the baby and the mother have been detailed in great depth in several thick books of medicine, human physiology, nutrition and in recent decade through social media. Breast feeding and its success is purely dependent on the health status of the mother, and it is closely associated with her dietary habits, socio economic status, geo-political environment and pre-existing medical conditions. Hence it’s important that the woman in every family should take care of her health and nutritional status as the first thing even before she shoulders the responsibilities of a family and Motherhood.

inernational breastfeeding


When a woman is pregnant she is looked after with lot of care and love and this is expressed mainly by feeding her as per her carvings, likes and dislikes. However one needs to be careful and keep a check on extreme food behaviours like over indulgence in food, starving leading to several physiological changes that might affect the growth of foetus. Hence understanding the importance of balanced food during pregnancy and eating at regular intervals, along with light exercise and pre-natal yoga provides extended benefits post pregnancy.

However with changing times I have witnessed an unassumingly curious mothers and grandmothers and extended families worried about the nutrition and health of mothers and new born within hours the baby is delivered. Which is a good sign that we have learnt to take care and have been cautious. It’s natural to care for the new mom and baby but going over board and creating a kind of pressure will only invite psychological distress, and we also need to understand that  some woman suffer postpartum depression which can be an impending factor in breast feeding.

  • What are the steps one needs to take care to ensure quality breast feeding?

There are several maternity hospitals which hold sessions for woman to prepare them for nursing during last month of pregnancy. This certainly will not provide 100% support, however the information on holding the baby, easy breast feeding methods dos and don’ts while feeding a baby, and breast hygiene will ease you’re starting troubles when you actually start nursing the baby. Check for Breast deformities and alternate options for breast feeding and pumping of breast milk.

Talk to Nursing / Lactation Specialists:

  • When to start breast feeding the baby?

Soon after the baby is born, he or she has own signals of expressing hunger, let the baby latch on the breasts, from day one, even if the milk is not expressed. It’s important to Encourage skin-to-skin contact and offering your breast as often as your baby wants to feed in the early days. This certainly helps stimulate your breasts to make milk. The latching mechanism and the baby’s efforts in sucking will automatically help you, the third /fourth day is a sure day when mother is ready to feed the baby. The first milk, the colostrum provides a huge blanket of immunity so start feeding your baby without hesitation. Remember not to panic for first few days (i.e. three to five days even if the milk is not expressed, it varies from woman to woman.

  • Understand the Health and Nutritional significance of Breast milk for the baby?

Colostrum is the first milk that your baby receives. Irrespective of its colour and texture go ahead with breastfeeding since this is a natural immune mechanism. Colostrum contains high amounts of white blood cells and antibodies and is especially high in immunoglobulin A (IgA) A natural self-defence is created as, IgA coats the immature intestines of the baby. This helps to avert the pathogens from raiding the Baby’s system apart from preventing food allergies. Other immunoglobulins, including IgG and IgM, in breast milk also help protect against bacterial and viral infections. The colostrum production slowly gives way after 14 to 15 days to mature breast milk. The majority have sub-optimal Concentrations of Immunoglobulin to replace natural colostrum. Some formulations are labelled as colostrum supplements but marketed as colostrum replacements. Although referred to as artificial colostrum, and formula feeds can only attempt to duplicate milk of a particular species since these cannot be synthesized in artificial feeds provide, live cells, enzymes and immunoglobulins, growth factors and anti-bodies that are abundant in breast milk. Secondly the nutrients like proteins, carbohydrates, fats, calcium, vitamin ABCDEK, essential fatty acids, and other minerals from breast milk are easily absorbed by the infant compared to formula feeds which are difficult to digest and absorb due to high carbohydrates and fat content.

Apart from several health benefits of breast milk that make the baby physically strong with excellent immunity to preventing acute infections and chronic disorders like obesity, diabetes and heart ailments in future and mentally sharp with timely milestones. It’s the healthiest, safest, economical and handy that cannot match to any alternative feed.

  • How long to breast feed?

Feed your baby along as you can minimum for 6 months and a maximum period of  12-13 months. Wean your baby gradually from 9th month apart from breast milk, a few feeds on regular whole milk and not any infant formula feed apart from solid foods and by end of 15 months the baby should be able to feed on pasteurized milk and home made solid foods (cereals, pulses, fruit and vegetable mashes etc.)

  • What to feed the baby in absence of breast milk?

It can be very depressing for the mother if she fails to breast feed the baby please seek immediate help of an expert and do not delay the process of breast feeding.  Remember until then do not feed the baby any foreign food as per traditions – honey, sugar water, water, cow milk, ghee etc…. Give some private time and rest to the mother and baby to bond and help her nurse.

Look for alternative nursing methods like wet nurse, breast milk banks and avoid artificial feeds as much as possible and keep trying since it has been observed that few woman express milk late, apart from this in case of health complications of the baby its ideal to follow the advice of neonatologist and paediatrician.

How does breast feeding help mother?

Breast feedings helps contraction of the uterus and bleeding to cease more quickly after delivery.  Breastfeeding research has proved that to reduce the risk breast and ovarian cancers and incidence is low among breast feeding mothers. It certainly builds a strong emotional bonding their babies. In fact breast feeding helps you lose lots of fat from thighs and abdomen.  The skin and body is toned up as a result of breast feeding. It helps as a natural contraceptive to some extent however it’s not a 100% safe method to adopt in place of other contraceptive methods, seek your gynecs advice.

There are endless lists of Dos and Don’ts during lactation however the following table explains 10 important Dos and Don’ts and reasons based on the research and traditional science of lactation. This I am sure will help new mothers and care takers immensely.

Click on the table to view details.table BF

Let the bosom’s nurture your little one to blossom and to be happy and healthy child!












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Division of Traditional Indian recipes and Multiplication of global ingredients in recipes = Globalisation of Indian recipes

Traditionally Thali is a meal usually served as lunch /dinner consisting of Rice and Roti / phulka / chapatti, Vegetable gravy curry, seasoned toasted curry (dry vegetable curry/ or chicken or egg in case of a non-vegetarian thali) Dal, Curds, fried crispies Pickle and Chutney. Amount of rice and roti varies depending on regional staple food grain. All southern and eastern states of India have rice as their staple cereal, while in North its Wheat, Maize and Bajra, in Western parts it’s a combination of rice and roti (Jowar- Sorghum vulgare), Bajra(Pennisetum typhoideum) and wheat) in 30/70  or  50/50.Basic Meal

However the way each recipe is cooked in different regions is strongly ruled by the crops and spices that are locally grown. Within the same region every house hold has a different way of making a recipe say for instance sambar (Lentils (masoor dal) or Red gram (turdal)  cooked in plenty of water, tamarind juice, spices with one or more vegetables), I must have tasted at least thirty different versions of sambar with in Bangalore. Several of my Andhra friends complain of sweet taste of sambar in Bangalore, while Chennai friends complain of lack of spice and sourness, while Keralites want it with more pepper and chili powder for obvious reasons.

Thanks to sundry cookery shows on television, social media and boxed spice industry for not merely taking Indian food global, but has been instrumental in gradual standardisation of recipe. Especially if the person cooking is opting for ready to make spice mixes for sambar, rasam, Indian curries and several other dishes the use of the spice is well described in making of the recipe. In the coming decade I am sure at least 70 of the population would depend on packed spices or masalas and recipes might get more standardised and cooking methods more uniform across various regions. Tangentially the Indian recipes/ spices/vegetables and fruits are finding place with make overs that can sync with the foreign palate.

However I do not find this a welcome change since we miss out on the original regional traditional recipe that has survived over the years. I strongly believe in the fact that all traditional recipes which are homemade across the regions have a strong scientific base in preparing the recipe in a particular manner which balance the nutritional needs of individuals. There are several factors which rule the preparation of a particular food depending on the geographic location, vegetation, crops, soil, water sources, climate and socio-political set up.

As most of us are aware that traditional Indian recipes are cooked on a slow flame.With a combination of freshly ground spices and herbs, this method gives sufficient time for the food to absorb the essential oils from the spices and herbs and makes the dish abundant in readily available antioxidants along with the protein, carbs and fats associated with that particular food. This method is certainly losing ground as all these recipes are sliced up with new methods of fortification and easy cooking techniques. However this revised traditional dish lacks the natural flavours and wholesomeness. While it certainly gets fortified in terms of protein, fats and carbs. Decidedly the antioxidant levels of these foods certainly does not improve with the new methods adopted. The most pathetic twist ever , I have come across is the vadapav twist, noodles in place of potato vada. Imagine the refined carbs over load in this dish !

noodles pav

With the changing times and advances in cooking appliances we certainly save time but to retain traditional form of cooking at least let’s not mix-up global foods in our traditional recipes. Every Indian traditional recipe is a fine balance of food chemistry making every dish complete and neutral in nature and extremely nutritious and unassumingly delicious. For instance let’s look at the simplest and most popular summer recipe consumed across Indian, Mango pulp (Aam Rass) with Puri / Chapati /curd rice. We all know that Mango is rich in several anti-oxidants, fructose and several cancer fighting properties. Making a simple juice of the ripe fruit without additives is healthy , but traditionally Indians love eating Mango pulp, mixed with little ghee/ Milk  and a pinch of salt along with Roti / Poori or Curd rice in Southern states.

Well let me tell you why this is more healthier than just guzzling down the mango juice thinned with water and unwanted sugar. Mango pulp is rich in sugars, vitamins and minerals and when complemented with milk or ghee (clarified butter) improves absorption of these essential nutrients without harming the gut and for easy bowel moments., compared to as  is form in which the absorption is direct and you will find a spike in blood sugars. While when consumed with roti, poorie or curd rice (consumed in combination with a protein, fat and carbs combination) its absorption is slow and complete without causing any shocking changes in blood sugar levels. Hence ideally even if a diabetic loves to have a cup of mango pulp its ideal to take it along with a cereal food which will not spike the blood sugar levels as its released slowly along with complex combination of food.

This is one small and simplest example to understand the beauty of traditional methods, combination of foods and the hidden health benefits behind every recipe.

Promote traditional foods and traditional eating practices which are safest and avoid make overs of traditional foods.  Globalisation of Indian foods to a certain extent is acceptable as long as the traditional methods and ingredients are used. However changing a few ingredients or adding a few more in the existing recipe will not only over load the nutritionally but also influence the digestive systems which many not be accepting it for its basic constitutional design adaptable for a particular geographic location. Like the paneer dosa, or cheese dosa.

cheese dosaDo we really need to eat paneer or cheese in South of India? Well the answer is No keeping in view the traditional status of the Dosa and its goodness. A traditional dosa will have good amount of ghee or oil, apart from the traditional coconut, gram chutney with chilles and tampering, potato curry and sambar, makes it a wholesome and complete meal an ideal start for a breakfast. But imagine adding double dose of fat and protein in the form of cheese and paneer will essentially spoil the balance of the entire breakfast. So eating traditional foods will not a make you fat, eating traditional food with an international twist will certainly make you feel world is round physically and mentally!  If this article crosses the eyes of chefs, cooks and cooking enthusiasts request is let the original be original , remember old is gold, twist of taste may not go with the tongue and bellies of millions across the globe. Imagine making a burger with beans and bottle guard filling, will this be appreciated and liked by our burger eating nations? Answer is certainly not! Let’s not pollute our traditional foods with unwanted ingredients. However the idea behind this write up is undoubtedly not to kill your experimental approach to dish out new food varieties, concern has been regarding, adoption of food ingredients used in other parts of the world and mixing it with traditional Indian recipes. Traditional Indian foods are sacred and let us sanctify and stick to the original methods of making them, to retain its health benefits and palatability.

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My Book Holistic Food For Happiness now available on Flipkart

Dear Friends & Seniors, My Book now on India’s favourite online bookstore Flip kart. Hurry up book your copies . I am waiting for your feed back  as I gear up to start the second edition of the book . http://www.flipkart.com/ps/9781304992802

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