Wednesday 12 July 2017

[www.keralites.net] Paradise on Earth - The Netherlands

 



Paradise on Earth - The Netherlands
which Muslim immigrants are trying to convert it to "Jannat"
 


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[www.keralites.net] NATURAL SOURCES OF IRON

 

The Nine Best Natural Sources Of Iron
Iron is an indispensable element for the functioning of the human body, since it is an essential component of the protein called hemoglobin, which is responsible for transporting oxygen to red blood cells. Therefore, if we don't get enough of this mineral, it is likely that we feel tired and dizzy, and even develop anemia.
Although iron requirements vary by gender and age, the Center for Disease Control and Prevention (CDC) recommends a dose of 8 mg per day for men and 18 mg per day for women who are not pregnant or breastfeeding.
Despite the existence of supplements that can supply us with this mineral, the best way to get your recommended dose of iron is through a healthy and varied diet. To do this, you'll find below a terrific list of the 10 best natural sources of this vital mineral.
1. Clams
Clams are one of the best sources of iron found in nature. In fact, an 85 gram portion of canned clams contains no less than 23.8 mg of iron. A great way to add more iron to your diet is using clams for sauces or incorporating them into your pasta or rice dishes.
2. Fortified Cereals
Although cereals are often an excellent source of iron, it is important to know what kind to consume. Certainly, grains that are rich in sugars and artificial flavorings are not a great option when it comes to a healthy diet, so the key is to find a fortified cereal that provides 100% of the daily recommended dose of iron. A one-cup serving of fortified cereal can provide up to 18mg of this important mineral.
3. Cooked Oysters
The next time you go to a seafood restaurant, consider asking for a good portion of cooked oysters as your main course, as only 85 g of this delicious sea fruit can provide about 10.2 mg of iron. Although raw oysters are also packed with essential nutrients for our body, the cooked version is safer for regular consumption.
4. White beans
While all beans provide iron, white beans contain the largest amount of it. In fact, just one cup of these beans provides 8 mg of iron. If you don't have time to clean and boil them, you can try the canned version, as long as you keep a watchful eye on your sodium intake.
5. Dark Chocolate
If you are a chocolate lover, you now have another reason to be delighted with this dessert. In an 80g portion of dark chocolate, equivalent to a small bar, you'll find between 7 and 8 mg of iron. Don't forget to look for dark chocolate with a cocoa concentration higher than 60% and, as always, control the size of your portions.
6. Organ Meats
Organ meats are an excellent source of essential nutrients for your health, including iron. Although exact amounts depend on the type of organ and portion size, beef liver, for example, can provide 5 mg of iron each 85 gr.
7. Soybeans
Soybeans are one of the main sources of protein in vegetarian diets. However, all people, regardless of their food preferences, can benefit from this product. A half-cup serving of soy beans can contribute between 4 and 5 mg of iron, so we recommend you use them in salads and other dishes.
8. Lentils
Besides being related to beans, lentils are another excellent natural source of iron. With a portion of only half a cup you can get more than 3 mg of iron, with the added advantage that you can cook lentils faster than beans. Lentil soup is an especially great way to enjoy this iron booster.
9. Spinach
Despite being known for its high content of vitamin A, spinach is also an important source of iron: half a cup of spinach contains about 3 mg of it. This vegetable is versatile and can be used to prepare a variety of dishes, from frittatas to lasagna, pies and salads.
How to determine your individual iron requirement:
Knowing the main sources of iron is a good start, because we all need this essential mineral. However, it is also important to understand that each person may have a different iron intake requirement, especially when it comes to people who already have an iron deficiency, or those who tend to develop anemia.
Check with your doctor or nutritionist about specific recommendations for iron consumption in the following cases:
• If you recently lost significant amounts of blood.
• If you are being treated with anticoagulants.
• If you have a history of kidney disease.
• If you have more than 65 years under your belt.
• If you have heavy menstrual periods —
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[www.keralites.net] WHEN AND HOW TO TAKE VITAMINS

 

When and How Should You Take Your Vitamin Pills?
Many of us take some kind of multi-vitamin on a daily basis to make sure we give our body everything it needs. While it is easy to know what you have to take, knowing when to take it is a bit trickier. Most Vitamins and nutrients have a specific function in our body, and they can do it a lot better if taken at the right time, and under the right conditions.
It might be tempting to just take all your vitamin pills at once and get it over with, but it's not always what's good for you. The following tips will advise you on when and how to take your multi-vitamins, based on the chemical interaction they have with each other and with your body. Act according to these guidelines and you'll know you are making the most out of your food supplements.
Vitamins that should be taken by noon:
Vitamin B1: Aids metabolism and supports the nerve system.
Vitamin B12: Used to create red blood cells and help you relax you during times of anxiety.
Iron: Helps your body's transfer oxygen and aids the immune system.
Q10: Prevents heart disease and improves sexual functions.
Vitamin C: Helps in creating new tissue and keep your teeth and immune system strong.
Each of these 5 vitamins has a strong stimulating effect on the body, so taking them in the morning will keep you full of energy for the rest of the day. Vitamin C is known to help in absorbing iron so it is recommended to take the two together, or eat food rich with one if you are taking a pill of the other.
Vitamins that should be taken with healthy fats:
Vitamin A: Needed to keep your skin, eyesight and bladder healthy.
Vitamin E: Protects the cell membranes and reduces the risk of heart problems.
Vitamin D: Prevents Diabetes and some types of Cancer.
Vitamin K: Helps keep your bones healthy and blood vessels strong.
Lycopene: Lowers the risk of heart and blood diseases, as well as some types of Cancer.
Lutein: Keeps your eyes healthy and protects you from Colon Cancer.
These are all fat soluble vitamins, and need to be taken around the same time you eat certain fat foods to be properly absorbed in your body. Ask your doctor which foods are best for you to eat while taking theses vitamins.
IMPORTANT: Be Careful with Vitamin K and Vitamin E interactions. Large quantities of vitamin E can interfere with the ability of your body to utilize vitamin K.
What should be taken during the evening?
Magnesium: Required for healthy muscle activity and for most of the "construction" your body does.
Calcium: Essential for strong bones and many body activities.
Both of these important minerals are being used by our body when we rest. They also help relax your body and deal with some cases of sleep disorders.
IMPORTANT: Do not take Iron supplements the same time you take calcium as they may act ageist each other so that neither is properly absorbed. Wait for about 4 hours between each one to make sure you get all the healthy benefits you need. 
What shouldn't you have after taking vitamins?
Coffee, tea and many kinds of sweet soda drinks can hinder your ability to fully absorb the vitamins and minerals from your food supplements. Take the pills with either water or natural juices, and do your best to avoid other drinks for at least two hours.
Take Vitamins regularly
Our bodies are always using vitamins and minerals and always clean themselves so more food and nutrients will be available for use. Taking vitamin pills once every now and then won't have a real impact on your health. You need to keep a steady flow of whatever it is you are taking, so you will have a good cycle of proper absorption and digestion. Speak with your doctor about how many times should you take each of your vitamin pills, and for how long.
Read the RDA
Too much of a good thing might not always be so good... The recommended daily dose of vitamins is generally found on the labels and information booklets that come with multivitamins. Since many of the foods we eat today are already full of nutrients you need to know which foods you might need to stop eating, when taking certain vitamin.
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[www.keralites.net] 8 Diabetic Diet Myths Dispelled

 

 8 Diabetic Diet Myths Dispelled
Diabetes is fast becoming one of the most common illnesses in the world. As such, there is a treasure trove of rumors and misinformation regarding this disease. It's extremely important to separate fact from fiction, and that is why we've brought you 8 of the most common myths about this disease that we are going to bust right now. 
Myth 1: Eating too much sugar causes diabetes
It is widely thought that eating too much sugar causes diabetes. What does cause diabetes is an insulin malfunction . This means your body struggles to turn the food you eat into energy. Usually food gets broken down into glucose, a sugar that powers cells. The pancreas produces insulin, a hormone which helps cells use glucose for energy.
There are 3 common forms of diabetes and none of them are caused by sugar intake.
Type 1 diabetes usually starts in childhood or young adulthood and is when the pancreas can't produce insulin. These people need to take insulin to help move the sugar into the cells and prevent it from amassing in the blood. 
Type 2 diabetes can affect any person, of any age and is when the pancreas doesn't produce sufficient insulin or the insulin stops working, and sometimes both scenarios. Being overweight can make this form of diabetes more likely.
Another common type is Gestational diabetes, a temporary form of diabetes that occurs in pregnancy due to hormone changes that cause insulin not to work properly.
Myth 2: You won't be able to eat your favorite foods anymore
The idea that you are limited to uninteresting food when you are diabetic is widespread and misleading. You don't have to give up foods you love; you just might need to think of how you eat them differently. You will need to change the way you prepare these foods, and might need to change the foods that you eat alongside them, and possibly reducing the portions.
Myth 3: You'll have to prepare separate diabetic meals
You might be thinking that you won't be able to eat what the rest of the family is eating, and extra preparation would be required. This isn't necessarily true. A diabetic diet is a healthy diet, nutritious for the whole family and doesn't require separate preparation. The person with diabetes just needs to pay more attention to the amount of calories she or he eats and monitor the types of carbohydrates, fats, and proteins in their diet.
Alternative sugars
Stevia
This is a plant extract that tastes much sweeter than sugar and has no calories. It has the added benefit of lowering blood sugar and blood pressure. Stevia has a distinct taste and it can take a while to adjust.
Erythritol
This sugar alcohol is low in calories and doesn't affect your blood sugar levels. It is safe to eat however eating too much can cause digestion issues.
Xylitol
Another sugar alcohol that doesn't raise blood sugar or insulin levels. Similar to Erythritol, Xylitol causes digestive issues if eaten in large quantities. This sugar alcohol is also been shown to have dental benefits and improve bone density. It's highly toxic to dogs.
Myth 4: Carbohydrates are bad for diabetics
Carbohydrates, commonly shortened to carbs, are the foundation of any healthy diet and are not bad for diabetes. Why they are important to monitor is because they have the greatest effect on blood sugar levels. It's best to discuss which ones you eat with a dietician so that you select nutrient rich ones.
Myth 5: You can replace carbohydrates with protein
Carbohydrates ability to affect blood sugar levels quickly might tempt people with diabetes to lower their intake of carbs and compensate with more protein. This is fine in principle, but in practice many proteins, such as meat, are dense in saturated fats. Consuming too much fat can increase the risk for heart disease.
Myth 6: You can take medicine and eat what you like
It would be great if taking a pill would allow you to go about eating what you usually do but adjusting your medication makes it less effective as medicine works best taken consistently, as instructed by your physician. For those who take insulin, it's often the case that you learn to adjust the amount of insulin to match the amount of food you eat, but this doesn't give you permission to eat as much as you want. You still have to stick to a diabetic diet to stabilize your blood sugar levels.
Myth 7: You have to eat diet foods
A lot of 'diet' foods are smart marketing. They are often more expensive and no healthier than regular foods. It's important to read the ingredients and consider the number of calories before deciding if it's suitable for your diabetic diet. As always when in doubt about what food is beneficial its best to consult with a nutritionist or dietician.
Myth 8: No more dessert
Similar to myth #2 you need to rethink how you look at desserts. There are plenty sweet options available for eating at the end of a meal. You can use artificial sweeteners, alternative sugars or try expanding your food horizons to include fruit, and yogurts. You can even make your recipes more nutritious by including whole grains, and vegetable oil when preparing desserts. For many recipes you can skip or reduce the sugar without changing the consistency or sacrificing the taste. Another option is to practice portion control. Consider splitting dessert or opting for a single ice cream scoop.
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[www.keralites.net] A WEDDING IN RUSSIA

 

A WEDDING IN RUSSIA
( An abridged, real-life short story by Sudha Murthy, w/o Mr Narayan Murthy of Infosys)
A wedding is a great event in everyone's life. In India, it is done with a great deal of ceremony. In our films, a large number of stories are based upon weddings. The amount of money spent sometimes constitutes the entire life's savings of a person. It is an occasion where young boys get to meet young girls, old people talk of their ailments and women exhibit their finest jewellery and silk saris.
Recently I was in Moscow, Russia. Moscow city has many war memorials. Russia has won three great wars in its history, which are a source of pride to them. They have built war memorials and erected many statues of the generals who were responsible for the victories. The first war was between Peter the Great and Sweden. The second war was between Tsar Alexander and Napoleon of France. The third one was against Hitler in World War-2 in 1945.
There is a huge park in Moscow, known as Peace Park. In the middle of this Peace Park there is a large monument. There is a pillar, and on the pillar the different battles fought by Russia have been mentioned along with dates and places. The park has beautiful fountains. In the summer, flowers of many colours bloom and the place is a feast for the eyes. In the night it is decorated with lights. Every Russian is proud of this park and it is a spot visited by all tourists.
The day I went to the park was Sunday. It was drizzling and cold, though it was summer. I was standing under an umbrella and enjoying the beauty. Suddenly, my eyes fell on a young couple. It was apparent that they had just got married. The girl was in her mid-twenties, slim and blond hair and blue eyes. She was very beautiful. The boy was almost the same age and very handsome. He was in a military uniform. The bride was wearing a white satin dress, decorated with pearls and pretty laces. It was very long so two young girls were standing behind her holding up the ends of the gown, so it should not be dirtied. One young boy was holding an umbrella over their heads so that they should not get drenched. The girl was holding a bouquet and the two were standing with their arms linked. It was a beautiful sight. I started wondering why they had come to this park in this rain soon after getting married. They could have surely gone to a merrier place. I watched as they walked together to the dias near the memorial, kept the bouquet, bowed their heads in silence and slowly walked back.
By now I was very curious to know what was going on. There was an old man standing with them. He looked at me, my sari and asked, 'Are you Indian?'. I replied, 'Yes, I am an Indian.' Since we were chatting quite amicably now, I decided to use the opportunity to ask some questions.
' How come you know English?'
' Oh I worked abroad' 
' Will you tell me why that young couple visited the war memorial on their wedding day?'
' Oh, that is the custom in Russia. The wedding takes place normally on a Saturday or a Sunday. Irrespective of the season, after signing the register at the marriage office, married couple must visit the important national monuments near by. Every boy in this country has to serve in the military for a couple of years at least. Regardless of his position, he must wear his service uniform for the wedding.'
'Why is that?' 
'This is a mark of gratitude. Our forefathers have given their lives in various wars Russia has fought. Some of them we won, and some we lost, but their sacrifice was always for the country. The newly married couple needs to remember they are living in a peaceful, independent Russia because of their ancestors' sacrifices. They must ask for their blessings. Love for the country is more important than wedding celebrations. We elders insist on continuing with this tradition whether it be in Moscow, St.Petersburg or any other part of Russia. On the wedding day they have to visit the nearest war memorial.'
This set me wondering about what we teach our children. Do we Indians have the courtesy to remember our martyrs on the most important day of our lives? We are busy shopping for saris, buying jewellery and preparing elaborate menus and partying in discos.
My eyes filled with tears at the thought and I wished we could learn a lesson from the Russians.
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