South Africa vs India 2018

India Vs South Africa 2018

Bhuvneshwar  Kumar becomes first Indian pacer to take five wickets in all three formats.Led by Shikhar Dhawan’s blistering 72 Bhuvneswar Kumar’s five wickets haul India outmuscled hosts to take a 1-0 lead in the three match T20I series.

South Africa opted to field first after winning the toss and debutant C J Dala got them off to a great start taking Rohit Sharma and Suresh Raina early.But Shikar Dhawan and Kohli led India’s fightback with finishing touches provided by Hardick Pandiya.

The target of 204 was going to be easy and Bhuvneshwar’s spell knocked the hosts out with Reeza Hendrick’s 70 the sizable contribution.

                              AB de Villiers ruled out of T20I series against India

MS Dhoni no longer suited for finisher's role?  Virender Sehwag expressed his thoughts on India's T20I batting order

Complete coverage: India’s tour to South Africa

Kohli's men will take on South Africa in a three-match T20I series starting Sunday, February 18, at the Wanderers in Johannesburg. The Men in Blue will be high on confidence as they had clinched an unprecedented 5-1 win in the ODI series in the "Rainbow Nation".

Despite the series win, there were concerns about a poor show from the middle-order and both the captain and the coach acknowledged the situation after India clinched the sixth and final ODI in Centurion on Friday, February 16.

https/plus.google.com/112960661571730807079

Health & Fitness

Proven Ways to Lower Blood Pressure.

1.    1. Go for a walk

Just a little exercise can make a difference. A Japanese study found that volunteers who exercised 30 to 90 minutes per week in a health club reduced blood pressure almost as much as those who had more than 90 minutes of sweat sessions every week. Try walking for 15 minutes every day to get the benefits.

2.     2.Load up on potassium

Potassium—sometimes called the 'un-salt'—can lower blood pressure, but less than 2 percent of Americans get the recommended 4.7 grams of potassium a day. Avocados pack in more potassium than any other fruit or veggie, including bananas, so add some to your sandwich or salad for an nutritional boost. Other potassium-rich foods include cantaloupes, sweet potatoes, spinach, and lima beans

    3.  Schedule your medication

If you’ve started taking pills but still aren’t seeing a drop in blood pressure, make sure to schedule it so you don’t forget. About a quarter of the time, people aren’t seeing results because they forgot to take their medication. Set a reminder on your phone to go off at the same time every day.

4.    Go heavy on the ground pepper

Cutting down on salt could make food taste bland for a few days, but pepper packs in lots of flavor so your taste buds won’t miss the lack of salt. Strong flavors like garlic, basil, and lemon can also help replace salt and train your tongue to stop craving all that sodium.

5.    Invest in a home blood pressure kit

People who regularly check their blood pressure at home have lower overall blood pressure than those who only have it taken at a doctor’s office. Plus, examiners couldn’t catch the 9 percent of people who had high blood pressure at home but not at the office, found a study in the Journal of the American Medical Association.

6.    Pick a parking spot far from the door

Postmenopausal women who take an extra 4,000 to 5,000 steps every day could reduce their blood pressure by 11 points, according to a University of Tennessee study.

7.    Eat flaxseed

Consuming 4 tablespoons of flaxseed can lower systolic blood pressure in postmenopausal women who have a history of heart disease, a small study found. The seeds are rich in omega-3 fatty acids, which probably explains the effect. Try 2 tablespoons in your oatmeal or yogurt at breakfast, then sprinkle 2 tablespoons over soup or salad later in the day for a tasty crunch.

8.    Replace coffee with tea

For every cup of tea you drink a day, systolic blood pressure could reduce by two points and diastolic pressure by one point, according to an Australian study. More than four cups, though, and the same benefits won’t show.

9.    Practice meditation

Meditating relieves stress, and numerous studies have shown it can lower blood pressure, too. Every day, carve out five minutes to sit quietly and repeat a mantra like 'This, too, shall pass' or 'Breathe.

10.    Snack on dark chocolate

Stiff blood vessels can increase blood pressure, but dark chocolate contains flavonoids to keep your arteries flexible. Three ounces of dark chocolate a day (milk chocolate doesn’t have the same flavonoids) can help reduce blood pressure in older people who have isolated systolic hypertension, which is when only the upper number of a blood pressure reading is high, according to a study in the Journal of the American Medical Association. Wine, tea, and fruits and veggies also contain flavonoids.

11.   Hold your partner's hand

During a stressful event, holding hands for 10 minutes keeps blood pressure at bay, found a University of North Carolina study. A quick hug afterward could also help keep your levels steady.

12.   Snack on dried apricots

During the drying process, the concentration of apricots’ potassium, beta-carotene, fiber, and iron—which all help your circulatory system—increases. Reach for an unsulfured type for a snack that has just 100 calories in eight.

13.   Wear earplugs when you sleep

Snoozing while exposed to noise can increase your blood pressure and heart rate, studies suggest. Grab a pair of earplugs to help keep the sound out.

14.   Drink two glasses of orange juice

Volunteers who drank a glass of orange juice at morning and another at night reduced systolic blood pressure by an average of 7 percent and diastolic blood pressure by an average of 4.6 percent, found a Cleveland Clinic study. OJ is high in potassium, which probably explains the benefits.

15.  Adopt a pet

Having a furry friend helps people with hypertension keep blood pressure changes in check just as much as taking the hypertension drug Zestril, one study found.

16.   Assess your sleeping habits

About half of the people who have sleep apnea also have hypertension. The sleep disorder, in which breathing stops and starts dozens or hundreds of times a night, can be recognized by loud snoring or excessive tiredness during the day. Talk to a doctor if you think you might have these signs.

17.   Munch on soy nuts

Eating an ounce of roasted soybeans every day for two weeks can reduce systolic readings by 10 points on average among people with high blood pressure, studies have shown. Pick up an unsalted bag of the crunchy snacks at a supermarket or health food store.

18.   Cut out hidden salt

Sodium hides in unlikely places, like many breakfast cereals. Every day, try to identify one source of sneaky salt and find a low-sodium replacement.

19.   Consider supplements

Garlic, calcium, fish oil, and CoQ10 have properties that can help lower blood pressure. Ask a doctor if you should start taking them daily.

Lifestyle

Conversation between adult and child may change child's brain: Scientists

PTIParents can have considerable influence over their children's language and brain development by simply engaging them in conversation.

 Parents can have considerable influence over their children's language and brain development by simply engaging them in conversation.

Scientists have found that conversation between an adult and a child may change the child's brain, and this back-and-forth conversation can be more critical to language development.

The researchers found that children from higher-income families hear about 30 million more words during their first three years of life than children from lower-income families.

This "30-million-word gap" correlates with significant differences in tests of vocabulary, language development, and reading comprehension.

In a study of children between the ages of four and six, the researchers found that differences in the number of "conversational turns" accounted for a large portion of the differences in brain physiology and language skills that they found among the children.

The findings, published in the journal Psychological Science, suggest that parents can have considerable influence over their children's language and brain development by simply engaging them in conversation.

"The important thing is not just to talk to your child, but to talk with your child. It's not just about dumping language into your child's brain, but to actually carry on a conversation with them," said Rachel Romeo from the Massachusetts Institute of Technology in the US.

Using functional magnetic resonance imaging (fMRI), the researchers identified differences in the brain's response to language that correlated with the number of conversational turns.

In children who experienced more conversation, Broca's area, a part of the brain involved in speech production and language processing, was much more active while they listened to stories.

This brain activation then predicted children's scores on language assessments, fully explaining the income-related differences in children's language skills.

ENTERTAINMENT

ENTERTAINMENT, BOLLYWOOD

Priyanka Chopra and Sidharth Malhotra lose face over Nirav Modi scandal                                          

 Sidharth Malhotra and Priyanka Chopra in an advertisement for Nirav Modi’s jewellery brand.

That Nirav Modi is being investigated for financial fraud comes as an embarrassment for the stars of Bollywood, who’ve, in the past, worn his pieces with pride.

The Nirav Modi scandal has shocked the country. As the millionaire maintained close ties with Bollywood,theindustry too seems to be shaken by it. Celebs like Lisa Haydon, Priyanka Chopra and Sidharth Malhotra find themselves in an especially sticky position vis-à-vis the Nirav Modi scam.

Dabangg 3 to release in December

Ranveer Singh, Salman Khan and Shah Rukh Khan.

Dabangg 3 is set to be Salman Khan’s quickest shot and released movie in recent times. The actor, who is currently finishing off his scenes for Race 3 at a breakneck speed, will up the ante when he shoots for Dabangg 3.

http://dearcinema.com/

Hydropower project

Toshiba's technology is helping India to realize the best energy mix
- Building on huge potential in hydropower

While India will long rely on coal to power economic growth, the government is striving to address environmental issues and to promote diversification in the power sector. In fact, India is attempting to do something no other country has ever done before: advance rapid growth to become an industrialized economy, bringing power and light to a nation of 1.3 billion people, without any dramatic increase in CO2 emissions.
As a country that boasts some of the planet's most impressive mountains, where waters tumble off the Himalayas and the Deccan plateau into mighty rivers, India has a great potential in hydropower, the oldest renewable energy source, with over 100 years of history. The Indian government has also identified hydro as one of the best option for helping secure a reliable and sustainable power supply, and estimates a nationwide capacity of over 145GW; current installed capacity represents only one-third of that potential. Recognizing a significant opportunity, the government is now promoting a number of hydropower plant construction projects.
Toshiba stands ready and willing to provide strong support for these plans by leveraging cutting-edge technologies and an extensive product line-up.

Toshiba's contribution to power and energy field in India

Toshiba manufactured Japan's first hydroelectric turbines and generators over 120 years ago, and has since translated experience and expertise into leadership in hydropower installations around the world. That includes an extensive track record of highly successful projects in India. Since supplying our first hydroelectric turbines and generators over 50 years ago, in Meghalaya, we have delivered 24 hydroelectric turbines and 34 generators. All those plants have been operating smoothly for years, some much beyond their life expectancy.
But the fact remains, millions of Indians live without electricity. Lack of power affects rural and urban areas alike, holding back efforts to advance living standards and the industrial sector. Securing universal access to electricity is a huge task, and the many challenges to face include replacing aging infrastructure and extending the power grid to reach every home and business. It's an endeavor that will require huge investments and take a long time.
Toshiba offers an extensive lineup of hydropower systems, ranging from small to large. Our micro-hydropower generating system was initially designed for non-electrified areas, as a compact system that can be installed in rivers, discharge channels, agricultural and industrial waterways to cater to the electricity needs of rural and small communities.

High expectations for a fast-growing India

Toshiba's strengths in technology and number of installations stand out most notably in the development of the adjustable-speed pumped storage system. As its name suggests, unlike fixed-speed pumped storage systems, it allows changes to the rotation speed of the generator-motor and pump-turbine, allowing response to load changes in water flows within seconds. In 1990, Toshiba installed the world's first Adjustable-Speed Pumped Storage System in Japan.
The adjustable-speed pumped storage system works like a rechargeable battery. Water is pumped from a lower to an upper reservoir for storage during times of low power demand, such as night time, and later released to turn the turbines during high demand times. It acts as a utility-scale grid High expectations for a fast-growing India storage system. The key benefit of the system is its support for tuning the electric grid's frequency to secure its stability. This is becoming a more important concern in India, with increasing installations of renewable energy systems that causes frequency fluctuations. Due to its intermittent nature, the sun doesn't always shine and the wind doesn't always blow, so renewables pose significant challenges to grid stability.
Toshiba has cultivated expertise on hydropower systems and solutions for over a century, and is positioned to look at the specifics of individual plants and offer the best solution. Toshiba aims to contribute to clean and sustainable energy, including hydroelectric power generation, for India's growing economy and FOR THE NEXT INDIA.
https://www.indianweb2.com/category/startup-funding-2/

Travel

7 Adventurous One Day Road Trips to Take from Delhi 

1. Explore the Natural Vistas Of Morni Hills
© hillsofmorni.com Situated in the lower reaches of the Shivalik range is a lakeside hamlet with beautiful natural vistas and myriad opportunities for trekking, rock-climbing and other adventure sports.Fun fact… Situated in the lower reaches of the Shivalik range is a lakeside hamlet with beautiful natural vistas and myriad opportunities for trekking, rock-climbing and other adventure sports.Fun fact: There are two large lakes or tals, which seem to be interconnected mysteriously even though they are separated by a hillock, the water level in both the tals always remains the same.
Pitstop 1: Panipat
Pitstop 2: Ambala
Distance: 276.1 kms
Route: NH 1
2. Try out Dhabas in Murthal
© bootsnall.com Hit the road and a long drive across the wide roads of NH1, visit Murthal and try the various dhabas. Shilpa: Smooth drive with toll tax stop on the way. There are plenty of food options at…
Hit the road and a long drive across the wide roads of NH1, visit Murthal and try the various dhabas.
Distance: 60 kms
Route: NH 1
3. Check out the Sariska National Park in Alwar
© umaidlakepalace.com Alwar is probably one of the oldest Rajasthani kingdoms that formed the Matsya territories of Viratnagar in 1500 BC. Alwar is the closest town to Sariska Tiger Reserve and National…
Alwar is probably one of the oldest Rajasthani kingdoms that formed the Matsya territories of Viratnagar in 1500 BC. Alwar is the closest town to Sariska Tiger Reserve and National Park.
Pitstop 1: Dharuhera
Pitstop 2: Tijara
Distance: 202.1 kms
Route: Alwar-Bhiwadi Road
4. Explore the holy city of Vrindavan
© wikimedia.org Hailed as the place of Lord Krishna’s birth, this divine place is considered to be holy for the Hindus and experiences a barrage of pilgrims every year.Shubham Mangla: Delhi to Vrindavan is…
Hailed as the place of Lord Krishna’s birth, this divine place is considered to be holy for the Hindus and experiences a barrage of pilgrims every year.

Pitstop 1: Jattari
Pitstop 2: Surir
Distance: 163.8 kms
Route: Taj Express Highway/Yamuna Expy
5. Appreciate the beauty of Taj Mahal in Agra
© voyage.gentside.com Situated on the banks of the River Yamuna, the city of Agra has had a long tryst with a history since the time of the Mahabharata. The seventh wonder of the world Taj Mahal is the crown…
Situated on the banks of the River Yamuna, the city of Agra has had a long tryst with a history since the time of the Mahabharata. The seventh wonder of the world Taj Mahal is the crown jewel of Agra
Pitstop 1: Hodal
Pitstop 2: Mathura
Distance: 211.2 kms
Route: Taj Express Highway/Yamuna Expy
6. Experience the Royal City of Jaipur
© wikimedia.org Also known as the Pink City, Jaipur is dotted with forts on its peripheries and palaces at its heart.Hairsh: Since Jaipur Highway is over-crowded I took the Alwar, Sikandra-Jaipur toll road and its…
Also known as the Pink City, Jaipur is dotted with forts on its peripheries and palaces at its heart.
 Pitstop 1: Rewari
Pitstop 2: Alwar
Distance: 269.9 kms Route: NH8
7. Plan A Picnic or Some Water Sports Activities at Damdama Lake
© wikimedia.org A hotspot for adventure sports and activities near Delhi, Damdama Lake is one of the most popular spots to to spend the weekend away from the city in a quiet and scenic atmosphere… A hotspot for adventure sports and activities near Delhi, Damdama Lake is one of the most popular spots to to spend the weekend away from the city in a quiet and scenic atmosphere.
Distance: 50.1 kms
Route: NH8

• • https://www.linkedin.com/in/anuradhagoyal

A story of a Leopard

A Stray Leopard . . .

Have you read about a stray leopard which entered a house in Daltonganj,on Sunday,January 27,2013 . It sent quite a shivers down many a spine there, as a hospital is nearby in a heavily forested area. Of course, it was big news in the local press. 

There had been quite a lot of deforestation and the very bad drought over the last few years had dwindled the wild animal population. 

However, the recent intrusion of this wild cat is an indication that the wild animals may have returned to the Palamu Tiger Reserve. Newspapers later reported that the foresters estimated that there were over a 100 leopards in the reserve area. There was much joy about a year back, when the forest officials reported rare sightings of the animal in trap cameras set in the reserve. 

Good news for wild-life, but frightening for many of us here. The leopard has been released back into the reserve. 

Now, we would need to be careful about venturing out in the dusk . . . especially going for calls etc. in the night. 

https://3.bp.blogspot.com/-PKTUr4NJK08

Disease- Kidney Stone

This Study Reveals Why Kidney Stones Cases Are On The Rise; Here’s How You Can Naturally Remove Them

 According to a study conducted by Mayo Clinic, kidney stones cases are on the rise, especially among women. The study claims that unhealthy diet may be a leading contributing factor. Kidney stones occur when tough masses form in the kidney and painfully try to exit the body through the urinary tract. Some of the kidney stones symptoms may include blood in the urine, back pain, abdominal pain, groin pain, pain in the genitals, burning sensation in the urine, vomiting and feeling nauseated.

Between the years 1984 to 2012, researchers found symptomatic stones increased by more than 300 percent in women and 100 percent in men. For the study, experts broke down the data into three categories among 7,253 charts examined. These three categories were: confirmed symptomatic, suspected symptomatic and incidental asymptomatic.
The study found the overall increase in cases was higher in women than men. The highest was among women between the ages 18-39 years. One of the biggest contributors according to the researchers was the salt intake.
If the case isn't serious and the kidney stones are small enough, they can be removed or flushed off easily with natural remedies. Here are some natural ways to remove kidney stones.
1. Apple cider vinegar
The presence of citric acid in apple cider vinegar helps in the dissolving kidney stones. It helps alkalizing blood and urine, and further helps to dissolve the stones. Regular consumption of ACV under supervision can help remove toxins from the kidney.

2. Pomegranate juice
The seeds and juice of pomegranate are important for removing kidney stones as they are good sources of potassium. Potassium is a mineral that inhibits the formation of crystals in the kidney stones.
3. Basil
Basil is diuretic in nature and acts as a detoxifier that helps in removing kidney stones and further strengthens its functioning. It also lowers uric acid levels in blood, further cleansing the kidneys.
4. Dates
Dates soaked in water overnight and consumed after taking the seeds out works well for dissolving kidney stones effectively. Dates also have high amount of fiber that prevents the development and growth of kidney stones.
Kidney stones can be curable only to a certain size, therefore, ensure consulting a doctor before coming down to a conclusion.
https://2.bp.blogspot.com/-uuXFukmfb3A

Foods diabetics should eat daily

Making healthy food choices to control blood sugar is key for those with type 2 diabetes, but what if there were foods that not only kept diabetes under control, but also improved your diabetes and overall health - kind of how calcium can improve bone health? Researchers have identified some key functional foods that appear to improve the disease condition and possibly reduce risk.

Blueberries

Eating the tiny blue fruit is a nutrient-dense way to get some of your daily carbs, and research also suggests that eating blueberries regularly - as well as other berries - improves insulin sensitivity. This means cells are more receptive to the body's own insulin. Researchers also credit the anti-inflammatory effect of phytochemicals in berries as possibly reducing some of the cardiovascular risks seen with type 2 diabetes.

Oranges

Oranges, grapefruits, clementines - research suggests that consumption of citrus fruit has a positive, long-term effects on blood sugar, as well as cholesterol levels, thanks to the anti-inflammatory compound hesperidin and a healthy dose of soluble fiber. Additional research from Harvard School of Public Health suggests that eating the whole fruit, rather than the juice, was associated with a lower risk of developing Type 2 diabetes.

Chickpeas

Chickpeas, as well as beans and lentils, are well-known foods with a low glycemic index, making them good choices for diabetes, but new research suggests that eating legumes may actually have a therapeutic effect. In a 2012 study published in Archives of Internal Medicine, individuals with type 2 diabetes consumed one cup of legumes daily as part of their carbohydrate intake for three months. When compared with other study participants, the daily legume eaters showed greater decreases in hemoglobin A1c values and decreases in blood pressure.

Dark Chocolate

Can a sweet treat really improve glucose control? Some research studies found that a small amount of high-quality, dark chocolate eaten daily decreases fasting insulin levels and blood pressure. Effects seen are attributed to compounds called polyphenols. Always discuss changes and additions to your diet with a medical professional first, but swapping a little bit of low-sugar, high-quality dark chocolate in place of other less healthy carbs could make your taste buds and glucose levels happier.

Plant-Based Meals

Vegetarians have a significantly lower risk of developing type 2 diabetes, but many have assumed it's because they also tend to have lower BMIs. But a 2012 study in the Journal of Preventive Medicine found that a high nutrient density (HND) diet - essentially centering daily intake around fruits, vegetables, nuts, and legumes while skipping the meat - has a big impact on those with diabetes. In fact, after following a HND diet for seven month, study participants had significant decreases in HgbA1c, blood pressure, and triglycerides, significant increases in HDL levels, and 62 percent had blood glucose levels within normal range.

Olive Oil

Replacing saturated and trans fats with healthier unsaturated fats is a key recommendation for all individuals, but the type of fats consumed may play an even greater role in the health of those with type 2 diabetes. That's because diabetes is associated with an increased risk of heart disease and stroke. Controlling weight, being active, and monitoring glucose levels through diet can help, but it's important that heart-healthy fats and oils are the primary fats contributors to the diet. Consumption of extra virgin olive oil is associated not only with a decreased risk of diabetes, but some research suggests it may also improve glucose usage by cells thanks to its anti-inflammatory effects. Make olive oil your daily "go-to" when cooking and using oils in salad dressing, and also look for ways to incorporate nuts, seeds, avocado, and cold-water fish each week.

Green Vegetables

Higher Intakes of leafy greens and non-starchy, green vegetables in type 2 diabetics ages 65 and older was associated with decreased levels of HgbA1c and significant reductions in cardiovascular risk factors. It's still being studied as to whether these effects are due to the nutrient-density of vegetables - specifically vitamins A, C, and E, and magnesium whose intakes have been associated with better glycemic control - or the substitution of these vegetables in place of less nutrient dense foods. Best results were seen when at least 200g of vegetables were consumed each day (about 3 to 3 ½ cups), with at least 70g from green veggies (about ¾ to 1 cup).

Nuts and Peanut Butter

Eating 5 servings per week of nuts (1 serving= 1 oz of nuts or 1 Tbsp of nut butter) was associated with a significant reduction in heart disease and stroke risk in women with type 2 diabetes in the long-running Nurses Health Study, while a 2011 study published in the journal Diabetes Care found that those with diabetes had improved blood sugar control and blood lipids when they ate 2 ounces of nuts daily in place of carbohydrates. Consider swapping out some refined carbohydrate calories for walnuts, almonds, or peanut butter - just be sure to watch the portion size and salt!

Probiotics

Over the past few years, several studies have examined the effects that "good" bacteria may have on glucose regulation, with some focusing on yogurt intake and others focusing probiotic intake. Initial findings on all studies suggests that eating foods high in probiotics, such as yogurt, significantly improves fasting glucose levels and/or HgbA1c when consumed regularly and longer than eight weeks.

Cinnamon

The savory-sweet spice cinnamon appears to increase insulin sensitivity, thereby helping to reduce blood sugar. The exact mechanism for how the sweet spice does this, as well as a recommended intake, is still being investigated, but most research points towards cinnamon's ability to aid in blood glucose control on a daily and long-term basis, and doesn't appear to have any potential side effects other than adding a little flavor. Try sprinkling a little on foods you're already eating, like oatmeal, yogurt, and nut butters.

 www.reshlok.com

Health

Ten foods Diabetics should eat daily

Making healthy food choices to control blood sugar is key for those with type 2 diabetes, but what if there were foods that not only kept diabetes under control, but also improved your diabetes and overall health - kind of how calcium can improve bone health? Researchers have identified some key functional foods that appear to improve the disease condition and possibly reduce risk.

Blueberries

Eating the tiny blue fruit is a nutrient-dense way to get some of your daily carbs, and research also suggests that eating blueberries regularly - as well as other berries - improves insulin sensitivity. This means cells are more receptive to the body's own insulin. Researchers also credit the anti-inflammatory effect of phytochemicals in berries as possibly reducing some of the cardiovascular risks seen with type 2 diabetes.

Oranges

Oranges, grapefruits, clementines - research suggests that consumption of citrus fruit has a positive, long-term effects on blood sugar, as well as cholesterol levels, thanks to the anti-inflammatory compound hesperidin and a healthy dose of soluble fiber. Additional research from Harvard School of Public Health suggests that eating the whole fruit, rather than the juice, was associated with a lower risk of developing Type 2 diabetes.

Chickpeas

Chickpeas, as well as beans and lentils, are well-known foods with a low glycemic index, making them good choices for diabetes, but new research suggests that eating legumes may actually have a therapeutic effect. In a 2012 study published in Archives of Internal Medicine, individuals with type 2 diabetes consumed one cup of legumes daily as part of their carbohydrate intake for three months. When compared with other study participants, the daily legume eaters showed greater decreases in hemoglobin A1c values and decreases in blood pressure.

Dark Chocolate

Can a sweet treat really improve glucose control? Some research studies found that a small amount of high-quality, dark chocolate eaten daily decreases fasting insulin levels and blood pressure. Effects seen are attributed to compounds called polyphenols. Always discuss changes and additions to your diet with a medical professional first, but swapping a little bit of low-sugar, high-quality dark chocolate in place of other less healthy carbs could make your taste buds and glucose levels happier.

Plant-Based Meals

Vegetarians have a significantly lower risk of developing type 2 diabetes, but many have assumed it's because they also tend to have lower BMIs. But a 2012 study in the Journal of Preventive Medicine found that a high nutrient density (HND) diet - essentially centering daily intake around fruits, vegetables, nuts, and legumes while skipping the meat - has a big impact on those with diabetes. In fact, after following a HND diet for seven month, study participants had significant decreases in HgbA1c, blood pressure, and triglycerides, significant increases in HDL levels, and 62 percent had blood glucose levels within normal range.

Olive Oil

Replacing saturated and trans fats with healthier unsaturated fats is a key recommendation for all individuals, but the type of fats consumed may play an even greater role in the health of those with type 2 diabetes. That's because diabetes is associated with an increased risk of heart disease and stroke. Controlling weight, being active, and monitoring glucose levels through diet can help, but it's important that heart-healthy fats and oils are the primary fats contributors to the diet. Consumption of extra virgin olive oil is associated not only with a decreased risk of diabetes, but some research suggests it may also improve glucose usage by cells thanks to its anti-inflammatory effects. Make olive oil your daily "go-to" when cooking and using oils in salad dressing, and also look for ways to incorporate nuts, seeds, avocado, and cold-water fish each week.

Green Vegetables

Higher Intakes of leafy greens and non-starchy, green vegetables in type 2 diabetics ages 65 and older was associated with decreased levels of HgbA1c and significant reductions in cardiovascular risk factors. It's still being studied as to whether these effects are due to the nutrient-density of vegetables - specifically vitamins A, C, and E, and magnesium whose intakes have been associated with better glycemic control - or the substitution of these vegetables in place of less nutrient dense foods. Best results were seen when at least 200g of vegetables were consumed each day (about 3 to 3 ½ cups), with at least 70g from green veggies (about ¾ to 1 cup).

Nuts and Peanut Butter

Eating 5 servings per week of nuts (1 serving= 1 oz of nuts or 1 Tbsp of nut butter) was associated with a significant reduction in heart disease and stroke risk in women with type 2 diabetes in the long-running Nurses Health Study, while a 2011 study published in the journal Diabetes Care found that those with diabetes had improved blood sugar control and blood lipids when they ate 2 ounces of nuts daily in place of carbohydrates. Consider swapping out some refined carbohydrate calories for walnuts, almonds, or peanut butter - just be sure to watch the portion size and salt!

Probiotics

Over the past few years, several studies have examined the effects that "good" bacteria may have on glucose regulation, with some focusing on yogurt intake and others focusing probiotic intake. Initial findings on all studies suggests that eating foods high in probiotics, such as yogurt, significantly improves fasting glucose levels and/or HgbA1c when consumed regularly and longer than eight weeks.

Cinnamon

The savory-sweet spice cinnamon appears to increase insulin sensitivity, thereby helping to reduce blood sugar. The exact mechanism for how the sweet spice does this, as well as a recommended intake, is still being investigated, but most research points towards cinnamon's ability to aid in blood glucose control on a daily and long-term basis, and doesn't appear to have any potential side effects other than adding a little flavor. Try sprinkling a little on foods you're already eating, like oatmeal, yogurt, and nut butters.

 greatist.com

Food

 Victoria sponge recipe

Ingredients

Metric Cups Imperial

• 225 g self-raising flour
• 2 tsp baking powder
• 225 g unsalted butter, room temperature
• 225 g caster sugar
• 4 large eggs, lightly beaten
• 120 g raspberry jam
• 150 ml double cream, whipped to soft peaks

• 7.9 oz self-raising flour
• 2 tsp baking powder
• 7.9 oz unsalted butter, room temperature
• 7.9 oz caster sugar
• 4 large eggs, lightly beaten
• 4.2 oz raspberry jam
• 5.3 fl oz double cream, whipped to soft peaks

• 7.9 oz self-raising flour
• 2 tsp baking powder
• 7.9 oz unsalted butter, room temperature
• 7.9 oz caster sugar
• 4 large eggs, lightly beaten
• 4.2 oz raspberry jam
• 0.6 cup double cream, whipped to soft peaks

Details

• Cuisine: English
• Recipe Type: Cake
• Difficulty: Easy
• Preparation Time: 10 mins
• Cooking Time: 25 mins
• Serves: 8

Step-by-step

• 1. Preheat the oven to 180°C/160°C fan. Lightly grease two 8-inch round cake pans and line with parchment paper, greasing the parchment too.
  2. Sieve the flour and baking soda together into a medium bowl, set aside.
  3. In the bowl of an electric mixer fitted with the paddle attachment, beat the butter and sugar together until light and fluffy, about 5 minutes. Add the egg a little at a time beating until fully combined. Add the flour mixture in three additions mixing on low only until just combined.
  4. You want the cake batter to be 'dropping consistency' which means that if you take a spoonful of batter out of the bowl it should be soft enough to fall from the spoon in a couple of seconds. If the batter is sticking to the spoon for too long mix in a tablespoon or two of milk to soften the batter.
  5. Divide the cake batter evenly between the two prepared cake pans and gently level out. Bake in the preheated oven for 25 minutes. The cake should also be golden brown and be coming away from the edge of the tin.
  6. Cool in the pan for ten minutes before turning out and cooling completely on a wire rack.
  7. To assemble, spread one layer of cake with the jam and top with the whipped cream. Sandwich together with the second layer of cake and sprinkle with a little icing or caster sugar.

Women....know from Priyanka Chopra "how to live your lives"

5 things Priyanka Chopra said during her lecture that tell women how to live their lives 

While there has been some furore over the selection of Priyanka Chopra to deliver the Penguin Annual Lecture in Delhi, the Bollywood and Hollywood star's talk itself found resonance with women, and men.
The National Award winner spoke about Breaking The Glass Ceiling: Chasing a dream, at the 11th edition of the event in Delhi. Not only was her speech itself about how women shouldn't be boxed in, it was also about how women should be perceived by the world in general.
Here are some of the takeaways from Priyanka's lecture, and the question-answer session that followed.
1. Talking about "the glass ceiling": "It puts my ambition in a box," she said. "It doesn't mean that glass ceilings don't exist. It does. But I want to be more than that. I got where I am today by being fierce, fearless and flawed."
2. Twelve rules of being the best version of yourself: From being true to yourself, always, to learning from every mistake, Priyanka laid out the 12 rules she follows in life, and every woman should. The list includes an uncomrpmising attitude as well as the courage to explore new opportunities. "Don't take yourself too seriously; always be kind and compassionate; and never forget where you come from. Never forget your roots," she said.
3. On how she wants to lead her life: "I want to be like water. I want to be able to be put into anything, and take the shape of it. My biggest dream is to leave behind a legacy," she explained.
4. On #MeToo and other movements this year: "I think it has struck a chord with everyone in the world. You have all seen what happened with the Me Too hashtag. It was not just restricted to the US...It went all over the world," she said, before adding that we all have our own ways of reacting to abuse and exploitation in any form. "Different countries have different cultural boundaries. Meryl Streep can stand up and talk against the President over there (in US). They can sell anti-Trump memorabilia outside his house. It's just a different way we live in our nation and we need to respect it," she said.
5. On women, and the world they need: "I wouldn't call women victims, I would call them survivors. But there shouldn't be a world where women have to survive, there should be a world where women thrive," Priyanka said.