Facts about Sun Exposure

Sun exposure causes most changes in the skin, the sun's ultraviolet (UV) rays damages the fiber in the skin called Elastin. When these fiber break down, the skin begins to sag, stretch and lose its ability to go back to its normal place after stretching.

The real bad news about sun exposure is, it increases the risk of skin cancer. If You have any following symptoms, See your doctor immediately:

- A mole that is changing it color or shape, getting bigger, itching or bleeding.
- A pink or red lump (mostly on your head, hands or shoulders) that forms a non-healing scab or ulcer.

Who is at highest risk?

There are 2 main group of people who are particularly at high risk of skin cancer.
1. People with skin that tends to burn easily
2. Those who spend lot of their time in the sun over a life time.

People who have RED or BLONDE HAIR, BLUE or GREEN EYES and FRECKLES have higher risk of 'MELANOMA'.

You are at higher risk of 'NON-MELANOMA' skin cancer if you have a long-term job that keeps you out in all weathers.

MELANOMA- is aggressive and deadly.
NON-MELANOMA- is a type of skin cancer that is not melanoma ans less aggressive.

HOW TO PROTECT YOURSELF FROM CANCER?

1. Use a high sun protection factor(SPF)- atleast 15.
2. Stay out from sun between 10 A.M - 4 P.M.
3. Don't apply very little sun screen cream! If you apply thin layer, the SPF will be much lesser than the label suggests.
4. Re-apply the sun screen cream/lotion every couple of hours and after swimming.
5. Protect your children and youngsters! About 50% of your life time sun exposure is likely to happen before 20 years.
6. Wear UV-blocking sunglasses.
7. Avoid tanning and UV tanning booths

If you notice any change in your skin and if you think it might be a cancer, don't delay to consult your doctor. Most skin cancers can be completely cured but only if it is treated early. 

IMPORTANCE OF SUN-EXPOSURE:

1. We do need some sun exposure and it give Vitamin D, which protects us from osteoporosis (Thinning of the bones).
2. 15 to 20 mins a day during summer season is enough and its gives you Vitamin D to last all year.
3. The best time for sun exposure is from 8 A.M - 10 A.M in the morning and after 4 P.M in the evening.
4. Sunshine Vitamins helps to maintain high level of immunity, neurological functions and protect against psychological disorders. 

SUKHIYAN (Diwali Special sweet)

Preparation time: 15 minutes
Cooking time: 30 minutes
Serves: Four

Ingredients:

* 200 g whole green gram (moong dal), Don't over cook the gram

* Salt to taste

* 2 cups of water 

* 2 tsp ghee

* 200 g jaggery

* 200 g coconut, grated

* 1/2 tsp cardamom powder

* 200 g flour

* Water as required

* Oil to deep fry

Methods:

1. Pressure cook the green gram with a pinch of salt and water. When done, drain water and set aside.

2. In a heavy-bottom pan, heat ghee and add jaggery. When jaggery has almost melted, add coconut, cardamom powder and cooked green gram. Saute until mixture comes together and then remove from heat.

3. Once cool, make lemon sized roundels of the mixture and set aside

.

4. Mix flour with a pinch of salt and enough water to make a medium thick batter. Dip each roundels in the batter and deep-fry in hot oil until golden crisp. Serve hot.

ALOO TIKKI (Spiced potato cutlets)

Preparation time: 15 minutes
Cooking time: 20 minutes
Serves: Four

Ingredients:

- 30 ml oil + extra for frying
- 4 tsp cumin seeds
- A pinch of asafoetida
- 100 g green peas, chopped fine
- 2 tsp chopped ginger
- 4 green chillies, chopped fine
- 3/4 cumin powder 
- 4 tsp chaat masala powder
- Salt to taste
- 400 g potatoes, boiled, peeled and grated
- 20 g coriander leaves, chopped finely
- 100 g corn flour
  
Method:

1. FOR STUFFING- Heat 30 ml oil in a pan and ADD 2 tbs cumin seeds.When they splutter, add asafoetida, green peas, ginger and green chillies, and saute until peas are crispy. Add cumin and chaat masala powders and salt. set aside.

2. TO MAKE TIKKI- Mix grated potato with remaining cumin seeds, salt, coriander leaves and corn flour. Take a portion of Tikki mixture and make a medium size ball out of it.Stuff some stuffing inside the ball and gently flatten the Tikkis into a round shape.

3. Deep-fry tikkis in hot oil  till golden brown. Serve hot.

Okra/ Ladyfingers/ Bhindi Chaat

Preparation time: 15 minutes
Cooking time: 15 minutes
Serves: Four

Ingredients:

- oil, for frying 

- 500 g ladyfingers(cut into long thin strips)

- 100 g onions sliced

- 100 g green bell pepper/ capsicum(cut into long thin strips)

- 100 g tomatoes(cut into long thin strips)

- 2 tsp chilli powder

- 3/4 cumin powder and garam masala powder

- 4 tsp chaat masala

- 2 tsp chopped ginger

- 20 g coriander leaves, finely chopped

- 4 tsp lemon juice

- Salt to taste

Method:

1. Heat the oil in a pan and deep fry ladyfingers until golden and crispy. Drain well on tissue paper.

2. Put the fried ladyfingers in a bowl with the remaining ingredients and toss well.

3. Serve with your favorite chutney.