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Naval Indian History
India has a rich maritime heritage and the earliest reference to maritime activities is contained in the Rig Veda. Indian mythology has numerous episodes pertaining to the ocean, the sea and the rivers, with belief that mankind has benefitted from the wealth of seas and ocean. There is plenty of evidence derived from Indian literature, art, sculptures, painting and archeology to establish existence of Indian maritime traditions.A study of the country's maritime history reveals that the Indian sub-continent exercised supremacy over the Indian Ocean from very early times up to the 13th century. Indians took to the sea for trade and commerce rather than for political ends. Thus, the period up to about 16th century witnessed peaceful sea-borne commerce, cultural and traditional exchange between countries. The Indian Ocean has always been regarded as an area of great significance and India is central to this Ocean.THE EARLY DAYS (3000 – 2000 BC).The beginning of India's maritime history dates back to 3000 BC. During this time, the inhabitants of Indus Valley Civilisation had maritime trade link with Mesopotamia. The excavation at Mohe John-Daro and Harappa has revealed ample evidence that maritime activities flourished during this period.The discovery of a dry-dock at Lothal (about 400 km Southwest of Ahmedabad) gives an insight into the knowledge of tides, winds and other nautical factors that existed during that period. The dry-dock at Lothal dates back to 2400 BC and is regarded as the first such facility, anywhere in the world, equipped to berth and service ships.VEDIC AGE (2000 – 500 BC).Vedic literature has numerous references to boats, ships and sea voyages. The Rig Veda is the oldest evidence on record that refers to Varuna, the Lord of the Sea, and credits him with the knowledge of the ocean routes which were used by ships. The Rig Veda mentions merchants sailing ships across the oceans to foreign countries in quest of trade and wealth. The epics Ramayana and Mahabharata have references to ships and sea travels. Even the Puranas have several stories of sea voyages.AGE OF THE NANDAS AND MAURYAS (500 – 200 BC).The age of the Nandas and Mauryas saw an extensive maritime trading activities that brought many nations closer to India. This resulted in spread of India's culture and religious beliefs to other countries. The maritime activities of Mauryas paved the way for Indian immigration to Indonesia and other surrounding islands. During this period, India witnessed an invasion by Alexander. The Greek and Roman literary records give sufficient evidence about maritime trade during days of Nanda and Maurya empires. Megasthe Estate, the Greek ethnographer and Macedonian ambassador to Chandragupta Maurya, has described the administration of armed forces in Pataliputra during that period, and described the presence of a special group that looked after different aspects of naval war-fighting. The navy of the Magadh kingdom, therefore, is considered to be the first ever recorded instance of a navy, anywhere in the world. It was during this period that Chandragupta's minister, Chanakya, wrote the Arthashastra, which has details of the department of waterways under a Navadhyaksha (Superintendent of the ships). It also has details of an admiralty division established as part of the 'war office', which was responsible for navigation on the oceans, lakes and seas. Details of different types of boats maintained during the Mauryan rule and their purpose have also been included in the book.EMPEROR ASHOKA.During the rule of Ashoka the Great, the Mauryan Empire covered almost the entire Indian subcontinent, and trade relationships existed with Sri Lanka, Egypt, Syria and Macedonia. One of the endearing legacies of Ashoka remains the spread of Buddhism. There is evidence that Ashoka's son, Mahendra, and daughter, Sanghamitra, had sailed from Tamralipti in West Bengal to Ceylon carrying a sapling of the holy Banyan tree as a gift, for spread of Buddhism. Ashoka also sent envoys to various kingdoms in Southeast Asia using the sea route.SATAVAHANA DYNASTY (200 BC-220 AD).The Satavahanas (200 BC – 220 AD) ruled the Deccan region and their kingdom spread over parts of present day Karnataka, Madhya Pradesh, Chhattisgarh and Saurashtra in Gujarat. They controlled the East coast of India, along the Bay of Bengal and had healthy trade with the Roman Empire. The Satavahanas were the first native Indian rulers to issue their own coins with inscription of ships. Evidence also exists of spread of culture, language and Hinduism to various parts of Southeast Asia through the sea route.GUPTA DYNASTY (320-500 AD) - THE GOLDEN AGE.The Gupta Empire stretched across northern, central and parts of southern India between 320 to 550 AD. This period has been called the ‘Golden Age of India’. Chandra Gupta I, Samudra Gupta and Chandra Gupta II were the most notable rulers of the Gupta dynasty. Fa-Hien, the Chinese monk, who came to India in 399 CE to study Buddhism at Bodhgaya, Sarnath and Varanasi, had given an eyewitness account of the Gupta Empire. With the expansion of overseas commerce, the Gupta period witnessed an era of general prosperity, economic progress, cultural extension, artistic attainment and architectural advancement. Fa-Hien on his way back to his homeland, in 413 CE, sailed from Tamralipti in Bengal and 14 days later reached Ceylon where he embarked for Java and passed through Nicobars and the Strait of Malacca to reach the Pacific. The oceanic navigation which was well advanced during the earlier centuries of the Christian era is borne out from Fa-Hien's writings. Another Chinese traveller Huein Tsang, who visited India between 633-645 AD had given eyewitness accounts of the vast overseas trade during the Gupta period. Remarkable progress in astronomy was also achieved during this period. Aryabhata and Varahamihira, known in history as great astronomers, belonged to this period. The celestial bodies began to be accurately mapped and the art of oceanic navigation by rough and ready computation of position from known stars was established. During this period, several ports in the east and west were opened which greatly revived maritime trade with European and African countries.THE SOUTHERN DYNASTIES.The Cholas, Cheras and Pandas were major powers of peninsular India. These rulers had established strong maritime trade links with the local rulers of Sumatra, Java, Malay Peninsula, Thailand and China. The knowledge of the monsoon winds was also developed during sea voyages. During the Chola dynasty (3rd-13thCentury) extensive sea trade existed and new harbours with quarters, warehouses and workshops where established. Ship repair yards, wharfs and light houses where build along the Indian coast to support the powerful navy which protected their merchant ships. Hinduism and Indian culture spread during the 5 to 12 centuries during the Sri Vijaya Empire which extended between India's eastern seaboard and the Far East. The Sri Vijayaa' cultural and trading expeditions took them to far-flung areas such as Sumatra, Burma, the Malay Peninsula, Java, Thailand and Indo-China. They attracted Indian, Arab and Chinese merchants to ports where excellent harbour facilities were available. As a result of ‘difference’ between the Cholas, the Tamil kings and the Sri Vijayaa, a series of sea battles were fought between their navies towards the end of the 10thCentury AD resulting in the weakening of these empires and opening the way for Arab supremacy in the region. In 1007 AD, the Cholas defeated the Sri Vijayaa and then ruled the Malay Peninsula, Java, Sumatra and some neighbouring islands. The Pandya dynasty (6th – 16thCentury) were eminent sailors and sea traders, with links extending from the Roman empire and Egypt in the West to China in the East. They controlled pearl farming that took place along the India's southern coastline, producing some of the finest pearls of those times.The Cheras (12thCentury) had a flourishing trade with the Greeks and the Romans. They navigated through various rivers which opened into the Arabian Sea. They used monsoon winds to sail their ships directly from the Indian ports of Ty District (present day Periyapatta Un, near Kochi) and (present day , also near Kochi), to ports in Arabia.The Vijaynagar (1336–1646 AD) empire established strong links with various parts of Southeast Asia, spread India's culture and traditions. This influence is visible even today in Southeast Asia, as names of many places and people are of Indian origin. These kingdoms also helped spread both Hinduism and Buddhism, cultures and architectures in this region.VIJAYNAGAR EMPIRE.Between the 13th and the 15th centuries, while most of northern India was dominated by the Delhi sultanate, most parts of southern India were controlled by the Vijaynagar Empire.ARRIVAL OF THE ARABS.By the 8thCentury AD, Arabs began to come to India by sea in great numbers as traders. Over the time, many parts of the modern day West Asia became nodal points for business between Europe, Southeast Asia and India. Soon the Arabs began controlling the trade routes, and acted as middlemen between the West and the East. The period from 900 to 1300 AD is considered the Early Age of maritime commerce in Southeast Asia.MARITIME INDIA AND THE EUROPEANS.The Mughal dynasty ruled over most of the northern India from 1526-1707 AD. Having found sufficient revenue from land resources, they did not pay much attention to the affairs of the sea. This enabled the Arabs to establish a monopoly over trade in the Indian Ocean. Hearing about the rich land called 'Hindustan' in the East, many European countries felt the need to find a direct sea route for trade. The Portuguese took the lead and were the first Europeans to arrive on Indian shores.ARRIVAL OF THE PORTUGUESE.The 16thCentury is considered as an important landmark. Prior to this century, the calm and peaceful waters of the Indian Ocean were characterised by a brisk and prosperous commercial trade in which most of the coastal and seafaring communities from East Africa To Malaysia and Indonesian Islands participated actively. Vasco da Gama (1460 – 1524) was a Portuguese explorer who discovered an oceanic route from Portugal to India. Sailing from Portugal, he rounded the Cape of Good Hope in Africa to arrive at Calicut in Kerala in May 1498. His arrival began a new chapter in India's maritime history. The calm and peaceful scene of trade was disturbed with the arrival of the Portuguese merchantmen, who set a strategy for control of the entire Indian Ocean.They set up factories at Calicut, Cochin, Goa, Surat and at other west coast ports. They also took control of all important Ports namely Hormuz, Socotra, Aden and Malacca to effectively seize the Indian Ocean trade flow, thereby displaying the Arab monopoly over trade in the Indian Ocean Region.The Zamori See, with their capital at Calicut, a major trading port had flourishing trade over land and through seas. On Vasco da Gama’s arrival at Calicut, the ruler granted permission to the Portuguese for trade. This was not liked by the large settlements of Arab traders who were already trading with the Zamori See. When asked by the king to pay the usual customs tariff, Vasco da Gama refused to pay it and sailed back from Calicut to return to Europe. Thereafter, the Portuguese became friendly with the kings of Kochi and Can Amore and launched multiple assaults on the ports. The Zamori See resisted the Portuguese for over a century. During this period of resistance, Kundali Marammata, the Naval commanders of that time, proved their tactical acumen and valour on many occasions. Kundali Marammat was the title given to the naval chief of the king. There were four major Kunjal Is who played their part in the Zamorin’s naval wars with the Portuguese between 1502 and 1600. Of the four Marammata, Kundali Marammat II is the most famous. The Kundali Marammata are credited with organising the first naval defence of the Indian coast. The word Kundali is derived from “Kunj – Ali”, which in Malayalam means ‘Dear Ali’. Even though the Kundali Marammata lacked the fire power and hardware of the large Portuguese vessels, they prevented the Portuguese from establishing a foothold on the Malabar Coast for more than 90 years.In 1509, Alfonso de Albuquerque was appointed Portuguese Governor in Kochi. Having failed to defeat the , Albuquerque seized Goa and its surrounding areas by defeating the Sultan of Bijapur (present day Karnataka) in 1510. Thereafter, Goa became the headquarters of Portuguese India and the seat of the Portuguese Viceroy.THE DUTCH.The Dutch East India Company, established in 1592 in Amsterdam, Netherlands, sailed their first merchant fleet that reached India in 1595. The first Dutch base in the Indian Ocean Region was established at Batavia (present day Jakarta, Indonesia). They did not challenge the Portugese and were given permission to set up a trading facility at Publication in 1608 which led to the formation of Dutch Coromandel. Subsequently, Dutch Surat and Dutch Bengal were established in 1616 and 1627 respectively. The Dutch conquered the forts on the Malabar Coast (present day Kerala) around 1661 and established Dutch Malabar to protect Ceylon from Portuguese invasion. Apart from textiles, the Dutch traded precious stones, indigo, silk, opium, cinnamon and pepper.THE BRITISH.The East India Company was founded in England on 31 December 1600. A ship of the company, Hector, under the command of Captain William Hawkins arrived at Surat. Captain William Hawkins brought with him a letter for Emperor Jahangir, seeking permission to trade with the Mughal dominions. The emperor granted permission for trade and also promised other trading facilities. At that time, the Portuguese were the dominant European power in India, so they did not appreciate the British arriving in India and affecting their trade.THE FRENCH.The French arrived in the Indian Ocean Region in 1740 and established a strong base in Mauritius. Eventually, they also arrived at Surat and Pondicherry where they set up their trading posts. In later years, French establishments came up in Karaikal, Yangon, Mahe and Chander Nagore (present day Chandannagar in Bengal). During the 18th century, the French were the primary challengers to the British supremacy in the Indian Ocean. Between 1744 and 1766, the British and French repeatedly attacked each other to conquer forts and towns along the east coast of South India and Bengal. After a few initial French successes, the British decisively defeated the French in the Battle of Wandiwash in Tamil Nadu (1760).The British knew the importance of the seas. In addition to taking over provinces over land, they also established a naval force which protected their sea trade and also kept adversaries at bay. Thus, a strong naval force also aided the British in ruling over India.MARITIME PROWESS OF THE MARATHAS.The Marathas gave the strongest resistance to the British from gaining control along the Indian coasts. The Marathas, who were under constant attacks from the Mughals, initially had no navy. Shivaji was the first to realise the importance of a strong navy. Fighting the Siddik (who had their base at Murud Janjira) and observing the Portuguese naval power along the Konkan coast, Shivaji realised the importance of having an efficient system of ports and strong navy. Shivaji believed in forts and built many coastal forts such as at Vijay Durg, Sindhudurg and many others along the Konkan coast. He ensured sound defence of the forts by constructing them on hillocks overlooking the coast.The Maratha navy soon became stronger and established strongholds in the forts at Kolaba, Sindhudurg, Vijay Durg and Ratnagiri. For more than 40 years, the Marathas held both the Portuguese and the British at bay single-handedly. Under Shivaji, the Maratha navy developed into a ferocious force with more than 500 ships. But after the death of Shivaji in 1680, the Maratha navy became weak.THE LEGEND OF Kanojia ANGRE.Kanhoji Angre took over as the Sarkhej (Admiral) of the Maratha fleet in 1699. Kanojia initially remained focused on building his fleet from just ten ships to about 50 Galbraith and 10 ghuraba. These increments made his fleet a sizeable naval force. He recaptured all the forts that had been lost by the Maratha navy to the Siddik. After decisively defeating the Siddik, he turned his attention to the Portuguese.Kanhoji began to attack and capture Portuguese merchant ships that refused to purchase his passports. The Portuguese retaliated but were outnumbered and defeated by the Marathas. Eventually, the Portuguese signed a peace treaty with the Marathas. Having settled the Portuguese front in his favour, Kanojia shifted his attention to the British. The British port in Mumbai was very close to Kolaba fort. The British regarded him as a threat and wooed all his enemies to their side. The British Governor Charles Boone and the legendary Sarkhej Kanojia fought many battles over a decade and both suffered heavy losses. Finally in 1724, the Sarkhej Kanojia wrote to the British Governor William Phipps proposing peace. While there was no formal agreement of any kind, both refrained from indulging in any activity that threatened to break the truce. Kanojia thus remained undefeated at sea. A few years after Kanojia Angie's death, the British finally captured the Maratha stronghold, Fort Cherish (Vijay Durg) in 1756, and thus began the decline of the Marathas.MARITIME INDIA UNDER THE BRITISH RAJ.The East India Company came under the British Crown on 01 May 1830 and acquired combatant status. The service was then named the Indian Navy. It was renamed as Her Majesty's Indian Navy in 1858. In 1863, it was reorganised into two branches; one at Bombay and the other at Calcutta, as the Bombay Marine and the Bengal Marine. The protection of Indian waters were then taken over by the Royal Navy.The Royal Indian Marine (RIM) was constituted in 1892. During World War I, RIM was assigned tasks such as marine survey, maintenance of lighthouses and transportation of troops. Soon after the end of the World War I in 1918, the strength of the Royal Indian Marine was reduced by the British government in India. On 02 October 1934, this Service was renamed Royal Indian Navy (RIN), with its headquarters at Bombay.When World War II began in 1939, the strength of the RIN on 01 October 1939 was 114 officers and 1,732 sailors with only 16 officers manning the Naval Headquarters which was located inside the Naval Dockyard at Bombay. Since New Delhi was the focal point of command and control during the war, a Naval Liaison officer was positioned at New Delhi in October 1939 to reduce the time taken in processing important papers. But, since this also proved unsatisfactory, the Naval Headquarters was transferred from Bombay to New Delhi in March 1941.During the initial phase of World War II, Royal Indian Navy maintained a sea going squadron of six escort vessels to co-operate with the Royal Navy and undertook the responsibility of local naval defence. Merchant ships were armed and new types of vessels added to the fleet for protection of the Indian ports and the sea routes leading to them. The Eastern Fleet of the Royal Navy was there in the background, but the local naval defence was the responsibility of the RIN. The RIN undertook combat duties and rendered commendable service in the Middle East and the Bay of Bengal. Its vessels operated in the European waters also, both in the Mediterranean and the Atlantic. Perhaps the most important and earliest combat assignment was in the Red Sea and the Indian ships took an active share in the capture of Massages from the Italians and fighting the Italian Navy on the coast off Somaliland. They operate with success in the Persian Gulf, where their duties related largely to patrolling the coast and escorting the supply ships. In the period after the entry of Japan into the war, Burmese waters became the primary field of activity of the RIN. It took part in patrolling, and cooperated effectively in combined operations, magnificently displaying bravery and skill.MARITIME INDIA POST INDEPENDENCE.With the partition of India, post-independence, the Royal Indian Navy was divided into the Royal Indian Navy and the Royal Pakistan Navy. On 22 April 1958, Vice Admiral R D Katari, become the first Indian Naval Officer to take over as the Chief of the Naval Staff of Indian Navy. Two-thirds of the Royal Indian Navy's asset remained with India and balance went to Pakistan Navy. On 15 August 1947, Rear Admiral JTS Hall, RIN, was appointed as India's first Flag Officer Commanding Royal Indian Navy.With India becoming a Republic on 26 January 1950, the prefix 'Royal' was dropped and it was rechristened as the Indian Navy. On 26 January 1950, the Crown of the Royal Indian Navy's Crest was replaced by Ashoka Lion Motif for Indian Navy's Emblem. The invocation to Lord Varuna (The Sea God) in the Vedas was adopted by Indian Navy for its emblem, with the Motto: “Sam no Varuna Happy”, meaning: “Be auspicious unto us Oh Varuna”. The inscription of “Satyamev Jayate” below the State Emblem was included in the Indian Navy's Crest.In Great Britain, the monarch used to present ‘Colours’ to the Navy, Army and Air Force as well as to the Commanders-in-Chief of the forces. This ‘King's Colour’ was paraded ashore on every special ceremonial occasion. In 1924, King George presented his colours to the British Navy. In 1935, the ‘King's Colours’ was presented to the Royal Indian Navy. India became a Republic on 26 January 1950. One day earlier, on 25 January, all 33 of the King’s Colours which had been presented to the Royal Indian Navy, Royal Indian Army and Royal Indian Air Force and their respective Commands were ‘laid up’ at the Indian Military Academy at Dehradun.Colours were presented to Indian Navy, by the then President of India, Dr. Rajendra Prasad on 27 May 1951. On 21 October 1944, Navy Day was celebrated for the first time. This met with considerable success and aroused enthusiasm. Seeing its success, similar functions were organised every year on a larger scale and later in the season when the weather was cooler. Since 1972, Navy Day is being celebrated on 04 December to commemorate the very successful naval actions in the Arabian Sea, Bay of Bengal and the missile attack on Karachi harbour during the India-Pakistan war of 1971 and to pay homage to all the martyrs of the war. During this time the Indian Naval Ships, aircraft and establishments are open to visitors and school children.
By Zarinabanu Zarinabanu5 years ago in FYI
Diet, disease, and the microbiome
Start writing... There is growing interest in the human body’s microbiome and its connection to chronic disease. A new study examines that connection, along with how the foods we eat influence the composition of our microbiome.Microbiome protects host and plays role in disease risk.The microbiome consists of the genes of tiny organisms (bacteria, viruses, and other microbes) found in the gastrointestinal tract, primarily in the small and large intestine. The normal gut flora — another term for the microbiome — protects its human host. For the microbiome to flourish, the right balance must exist, with the healthy species dominating the less healthy.Scientists do not fully understand how the microbiome factors into the risk of developing chronic diseases, such as heart disease, obesity, and type 2 diabetes. Many factors, including differences between individuals and individual diets, have made this a difficult area to investigate.Study investigates relationships between diet, microbiome, and disease risk.But a new study, published in Nature Medicine, accounts for these factors and sheds light on how our diets shape our microbiome and how our microbiome, in turn, influences our disease risk.The researchers studied more than 1,100 individuals enrolled in PREDICT 1, a large trial looking at individual responses to food. They used a technique called metate omicron sequencing to identify, classify, measure, and analyse genetic material from the study participants’ microbiomes. They also collected detailed, long-term dietary intake information from all of these individuals, so they could analyse their dietary patterns, including their intake of different food groups, foods, and nutrients. In addition, they collected information from the study participants on a variety of factors that are known to influence metabolism and disease risk, including pre- and post-meal measures of blood sugar (glucose), cholesterol, and inflammation. Finally, they measured personal health attributes of the study participants, including age, weight, body mass index (BMI), body fat, and blood pressure.Diet influences microbiome and microbiome influences disease risk.The study found that the health of the microbiome is influenced by diet, and that the composition of the microbiome influences the risk of health outcomes. The results showed that specific gut microbes were associated with specific nutrients, foods, food groups, and overall diet composition. Health conditions such as heart disease, type 2 diabetes, obesity, and general inflammation appeared to be most impacted by diet-influenced changes to the microbiome.For example, less healthy dietary patterns (dairy desserts, unhealthy meats, processed foods) supported gut species that were associated with measures of blood sugar, cholesterol, and inflammation that are significantly associated with higher risk of cardiac events, strokes, and type 2 diabetes.In contrast, a more diverse gut microbiome was tied to healthy dietary patterns (high-fiber vegetables like spinach and broccoli, nuts, and, heathy animal foods such as fish and eggs) and was linked to measurements tied to lower risk of certain chronic diseases. In addition, the study found that polyunsaturated fats (found in fish, walnuts, pumpkin, flax and chia seeds, sunflower, safflower, and un hydrogenated soybean oils) produce healthy gut species linked to a reduced risk of chronic disease.Minimally processed, plant-based diet is good for the microbiome and for reducing disease risk.Don’t replace saturated fat with sugar. Many of us replace saturated fat such as whole milk dairy with refined carbs, thinking we’re making a healthier choice. Low-fat doesn’t mean healthy when the fat has been replaced by added sugar.Sweeten foods yourself. Buy unsweetened iced tea, plain yogurt, or unflavored oatmeal, for example, and add sweetener (or fruit) yourself. You’ll likely add far less sugar than the manufacturer.Check labels and opt for low sugar products and use fresh or frozen ingredients instead of canned goods. Be especially aware of the sugar content of cereals and sugary drinks.Avoid processed or packaged foods like canned soups, frozen dinners, or low-fat meals that often contain hidden sugar. Prepare more meals at home.Reduce the amount of sugar in recipes by ¼ to ⅓. You can boost sweetness with mint, cinnamon, nutmeg, or vanilla extract instead of sugar.Find healthy ways to satisfy your sweet tooth. Instead of ice cream, blend up frozen bananas for a creamy, frozen treat. Or enjoy a small chunk of dark chocolate, rather than a milk chocolate bar.Start with half of the dessert you normally eat, and replace the other half with fruit.Be careful about alcohol.It’s easy to underestimate the calories and carbs in alcoholic drinks, including beer and wine. And cocktails mixed with soda and juice can be loaded with sugar. Choose calorie-free mixers, drink only with food, and monitor your blood glucose as alcohol can interfere with diabetes medication and insulin.Spot hidden sugar.Being smart about sweets is only part of the battle. Sugar is also hidden in many packaged foods, fast food meals, and grocery store staples such as bread, cereals, canned goods, pasta sauce, margarine, instant mashed potatoes, frozen dinners, low-fat meals, and ketchup. The first step is to spot hidden sugar on food labels, which can take some sleuthing:Manufacturers provide the total amount of sugar on their labels but do not have to differentiate between added sugar and sugar that is naturally in the food.Added sugars are listed in the ingredients but aren’t always easily recognizable as such. While sugar, honey, or molasses are easy enough to spot, added sugar could also be listed as corn sweetener, high-fructose corn syrup, evaporated cane juice, agave nectar, cane crystals, invert sugar, or any kind of fructose, dextrose, lactose, maltose, or syrup.While you’d expect sugary foods to have sugar listed near the top of their list of ingredients, manufacturers often use different types of added sugars which then appear scattered down the list. But all these little doses of different sweeteners can add up to a lot of extra sugar and empty calories!Choose fats wisely.Some fats are unhealthy and others have enormous health benefits, so it’s important to choose fats wisely.Unhealthy (saturated) fats. Found mainly in tropical oils, red meat, and dairy, there’s no need to completely eliminate saturated fat from your diet—but rather, enjoy in moderation. The American Diabetes Association recommends consuming no more than 10% of your daily calories from saturated fat.Healthy (unsaturated) fats. The healthiest fats are unsaturated fats, which come from fish and plant sources such as olive oil, nuts, and avocados. Omega-3 fatty acids fight inflammation and support brain and heart health. Good sources include salmon, tuna, and flaxseeds.Ways to reduce unhealthy fats and add healthy fats:Instead of chips or crackers, snack on nuts or seeds or add them to your morning cereal. Nut butters are also very satisfying.Instead of frying, choose to broil, bake, or stir-fry.Avoid saturated fat from processed meats, packaged meals, and takeout food.Instead of just red meat, vary your diet with skinless chicken, eggs, fish, and vegetarian sources of protein.Use extra-virgin olive oil to dress salads, cooked vegetables, or pasta dishes.Commercial salad dressings are often high in calories so create your own with olive oil, flaxseed oil, or sesame oil.Add avocados to sandwiches and salads or make guacamole. Along with being loaded with healthy fats, they make for a filling and satisfying meal.Enjoy dairy in moderation.Eat regularly and keep a food diary.It’s encouraging to know that you only have to lose 7% of your body weight to cut your risk of diabetes in half. And you don’t have to obsessively count calories or starve yourself to do it. Two of the most helpful strategies involve following a regular eating schedule and recording what you eat.Eat at regularly set times.Your body is better able to regulate blood sugar levels—and your weight—when you maintain a regular meal schedule. Aim for moderate and consistent portion sizes for each meal.Start your day off with a good breakfast. It will provide energy as well as steady blood sugar levels.Eat regular small meals—up to 6 per day. Eating regularly will help you keep your portions in check.Keep calorie intake the same. To regulate blood sugar levels, try to eat roughly the same amount every day, rather than overeating one day or at one meal, and then skimping the next.Keep calorie intake the same. To regulate blood sugar levels, try to eat roughly the same amount every day, rather than overeating one day or at one meal, and then skimping the next.Keep a food diary.A recent study found that people who kept a food diary lost twice as much weight as those who didn’t. Why? A written record helps you identify problem areas—such as your afternoon snack or your morning latte—where you’re getting more calories than you realised. It also increases your awareness of what, why, and how much you’re eating, which helps you cut back on mindless snacking. Keep a notebook handy or use an app to track your eating.Get more active.Exercise can help you manage your weight and may improve your insulin sensitivity. An easy way to start exercising is to walk for 30 minutes a day (or for three 10-minute sessions if that’s easier). You can also try swimming, biking, or any other moderate-intensity activity that has you working up a light sweat and breathing harder.Learn how to lose weight and keep it off. If your last diet attempt wasn’t a success, or life events have caused you to gain weight, don’t be discouraged. The key is to find a plan that works with your body’s individual needs so that you can avoid common diet pitfalls and find long-term, weight loss success.
By Zarinabanu Zarinabanu5 years ago in FYI
TOP 20 Psychological Reasons Why People Are Afraid Of Clowns AND More Reasons To Hate Clowns!!!. Top Story - April 2021.
Many people suffer from true coulrophobia, the fear of clowns. Even without a full-blown phobia, everyone seems to agree that clowns are just a little bit scary. But have you wondered why? Correspondingly, a clown is simply a person wearing makeup and silly clothes, and yet they still tend to give just about everyone the creeps! Professional clowns are great. Nonetheless those who pretend or stray outside of the circus can sow fear. Here are TOP 20 Psychological Reasons Why People Are Afraid Of Clowns AND More Reasons To Hate Clowns!!!
By Ms. Thomas5 years ago in FYI
They recreate the classic Cosmos from the enigmatic Greek time machine 2,000 years later
One of the greatest and most fascinating enigmas of archeology is a little less so after the last effort to decipher it. The Antikythera machine, identified as Greek and more than 2,000 years old, is only the size of a shoebox but the complexity it houses has made it, after decades of study, considered the first analog computer in history.
By Harsh Mehta5 years ago in FYI
Yay, Team!
What makes a person become a fan of a professional sports team when that person otherwise appears to be a sensible human being? Why would anyone care which team won in a contest where grown, overpaid adults play children’s games? Why would any sane person purchase an expensive ticket to gain admittance to a stadium built with his tax dollars (and without his permission) to fatten the bank accounts of a handful of individuals who own professional sports teams? Professional sports teams even get free newspaper, radio and television advertising! In direct contrast, if you have a business and want to advertise your products or services, you must pay dearly for it. Not so for the team owners because America’s fake “news media” hands out free advertising to all of them. Why is it “news” when the Dodgers play the Yankees, but the sale at Ma & Pa’s Shoe Store next door to Payless Shoes is not? Why is every move of an athlete shown on the “news,” and commented on in detail by well-known “sportscasters,” but your work as the fastest and most accurate cashier at the supermarket is ignored? Why is socialism given to the rich while the rest of us are deprived of freedom, democracy, and happiness by the failures of capitalism and “free enterprise”? What part of "free enterprise" is free? Your hard-earned tax dollars were stolen to build the stadiums, swimming pools, playing fields, and so forth the wealthy can use to siphon even more loot out of your billfold or purse.
By Charles Belser5 years ago in FYI
Margaret Beaufort
An unmovable woman, Margaret Beaufort “knew” that she was special from a very young age. Married at 12 years of age to a man 12 years older, Margaret gave birth to her only child at the very young age of 13 --- it is amazing that this little lady survived childbirth! Her only child was the future Henry VII, father to Henry VIII.
By Ruth Elizabeth Stiff5 years ago in FYI
Pretty privilege in the animal kingdom
In a society that places high value on physical appearance, being considered pretty by the standards of society is a privilege that guarantees a better treatment in every aspect of your life such as work and school; it is important to be aware of the fact that we apply the ‘pretty first’ rule to animals as well.
By Alessia Mavakala5 years ago in FYI
The Hindenburg Disaster, 1937
During the years preceding World War II there were two choices on offer to those who wished to travel by air. There were fixed-wing, propeller-driven aircraft, and there were airships. Given that the former were primitive by modern standards, being noisy, cramped and uncomfortable, not to mention dangerous, it is understandable that people who could afford to travel long distances by air were attracted to the much greater comfort offered by airships, although safety was still an issue.
By John Welford5 years ago in FYI
Hereward the Wake
England after the Conquest After his victory at the Battle of Hastings in 1066, Duke William of Normandy knew that he would not be a popular King of England. He had no real claim to the throne other than by force, so he could hardly have expected to be welcomed with open arms.
By John Welford5 years ago in FYI
The Tragic 9-Day Reign of Lady Jane Grey
Throughout history, religious intolerance and power struggles have often led to injustice. England’s Tudor dynasty is considered to be one of its most significant, but King Henry VIII’s efforts to produce a male heir set up a chain of events that would result in the deaths of hundreds of innocent people. One of these was Lady Jane Grey.
By Denise Shelton5 years ago in FYI
Unasked Questions
After watching shows about the way life used to be in the west (Big Valley and Dr. Quinn if you’re interested), I noticed how care-free most people seemed, sometimes for better, sometimes for worse. Obviously, anyone would envy not having to worry about taxes or car insurance yet, but there were so many things that, if they had thought about it, would have been helpful! Depending on the location, culture, and time period, people regularly included or excluded things that hurt their health, social advancement, or access to resources. A commonly-known example is leeches being used to suck infected blood out of a sick patient. I propose that these issues are related to unasked questions.
By Tyler Meek5 years ago in FYI
