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Wednesday, 12 July 2017

[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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[www.keralites.net] TIME IS LIMITED

1. TIME IS LIMITED
Before you say "I know it" you might take a look over your life again. However old you are, looking back on your life experiences you'll notice that it has no 'time' in the formula. Everything seems like it happened yesterday.

So appreciate every minute you spend. Most cancer survivors and people who were tiny step away from losing their life begin to know how important is to live well and appreciate things we already have around us.

Your time is limited, so don't waste it living someone else's life. Don't be trapped by dogma - which is living with the results of other people's thinking. Don't let the noise of other's opinions drown out your own inner voice and most important, have the courage to follow your heart and intuition.

2. YOU LIVE THE LIFE YOU CREATE
When you go out and see all the vibrant things, cars, people, animals, birds around you, endorse that they have massive impact over our life. That's why we are together in one world.

And the paradox is, that neither of those things can affect you, as long as you don't react upon it. The point is, that every person creates a world on his own derived by his/hers decisions and actions.

Watch more on things you do, and give credit to. Those things dictate your future, and sometimes they are the most destructive, or the best things for you. Choose wisely.

3. BUSY AND PRODUCTIVE ARE TWO DIFFERENT THINGS
This guy makes hell of a fortune by being busy for 160 hours a month. Being busy doesn't necessarily makes you productive.

Success doesn't come from busyness. It comes from productivity + best use of time. Sometimes it can be 3-4 hours a day. Over-busy people are scattered everywhere. They have no aim, nor balance in their life. We should never forget that life is not about work, money and burdening ourselves with baloney things and forget that this is actual life.

So get productive, not busy. Do not join the top 5 regrets people had on their deathbed.

4. THINKING AND DOING ARE TWO SEPARATE WORLDS
They are two different worlds because it's the disparity between success and failure, and living and dying. They are so close, and yet so far. This may be the number one painful truth we forget.

Imagine how many things would be done if you just started doing things, instead of wondering and thinking. The first thing we should do to keep on the thorny road is action. Without action you will create a state where you'll be mind-shackled. Without applying the thoughts in the physical words, we create a state of self-prison. We create a person inside our head that doesn't allow any thoughts to go through the hands and legs.

5. FAILURE IS PART OF SUCCESS
"Our greatest weakness lies in giving up. The most certain way to succeed is always to try just one more time." -Thomas Edison we've learned that it seems like life is playing with us sometimes. It gets you to the ground, with your head, in the mud and tells you: "This is the bottom, it's the worst it can happen.

This is how people feel sometimes, and even worse than this. You can be here your whole life, complaining how life happens to you, or you can go wash your face, and start taking things in your hands." How do we know what's success, when we don't know what is failure? Almost in everything we have to grasp both sides to understand the whole.

Dare to make mistakes, and fail hundreds of times, until there's no gap in your actions that will give you another fail on the road.

6. SELF-LOVE HAS BIG ROLE IN YOUR LIFE
Every day should begin with waking up, going to the bathroom, and looking in the mirror. That masterpiece you see every day, is what is going to change the world!

"The only person who can pull me down is myself, and I'm not going to let myself pull me down anymore." ― C. JoyBell

7. SOME PEOPLE SHOULD BE REMOVED AND NOTHING ELSE
People around us, especially the ones we contact with, play crucial role in how we live our life. They can be the biggest blessing or the biggest mistakes we have. Jim Rohn says that "You are the average of the five people you spend the most time with." It looks pretty true!

Toxic environment is invisible cage. Even a whole society and circle of people can be toxic. If you belong to a toxic environment you will spend your life being unproductive, switching from failure to failure. Then you may think "you're an introvert." No, you are person who is in the wrong environment. You are individual who still haven't found his/hers soul mates.

You will activate your gut feeling and you will attract every tiny positive achievement. The right people will come, financials will flow, and happiness will surround you. Everything changed because you let go of people polluting your life.

8. FORGIVE BEFORE YOU GET AN APOLOGY
Holding grudges rents a place in your head and keeps you busy with something that shouldn't last a second in your life.

Life gets much easier when you learn to accept all the apologies you never got. You deserve peace of mind because of you and no one else.

9. EVERY SECOND CHANGES EVERYTHING
It's one of the beautiful facts that motivates us to take risks. If we don't take risks, things still change, every second. And risking might benefit us every way possible.

Everything rushes in our lives, and yet life is so short. The most interesting part is that it is one second that changes life. One second can be the reason we succeed, start accumulate happiness, or fell in love. It's just a tiny fraction of time that gives so much meaning to an average span of 80 years.

When we learn to appreciate one second in our day, we'll learn to appreciate everything we say, do, and think. We will appreciate our whole life.

10. YOUR POSSESSIONS IS NOT WHO YOU ARE
As the world circles, it has made us think that we need a lot more than we actually need. It has became a massive materialistic competition.

An average person watches TV, read papers, watch the bullcrap news, while everything an average human does is to think like most people. When you are like the rest, your uniqueness is assassinated. Our regular pattern of life is what makes us think that possessions should be put before everything. People kill, screw best friends, ramshackle businesses because of money.

When people realize how powerful is the spirit, the inner self, thoughts, emotions, and the brain itself, is when we realize that stuff is really a funny thing. If you put your mindset on the money, not putting it in the process of making them, we guarantee you'll never have them. Money is a tool. Don't let them possess your spirit.