What is Diabetes?

Diabetes mellitus (DM) is the body's inability to regulate the level of glucose in the blood. Glucose is the main form of sugar in the body. The body breaks down food into glucose and uses it as a source of energy. In healthy people insulin helps to regulate the glucose (sugar) levels. Insulin is a hormone produced by the pancreas (a long, thin organ located behind the stomach against the back).

In diabetics, the body does not produce enough insulin or does not use the produced insulin effectively. This results in a high level of glucose in the blood ("hyperglycaemia").

There are three main types of diabetes mellitus:

Type 1, earlier known as insulin dependent diabetes mellitus (IDDM) or juvenile-onset diabetes mellitus. People with this type of diabetes make little or no insulin in their body, and need regular insulin injections for survival and management of diabetes. It usually starts in childhood, but can occur at any age. This ususally happen before age of 40.

 Type 2, (DM2), earlier known as non-insulin dependent diabetes mellitus (NIDDM) or adult-onset diabetes. This is the most common form of diabetes, and is strongly associated with genetic tendency and obesity. The body produces normal or even high levels of insulin, but certain factors make its utilization ineffective ("insulin resistance"). Sedentary lifestyle, unhealthy dietary patterns, and the consequent obesity are common causes. It usually starts in adulthood, but is beginning to be seen in obese adolescents also.

Type 3,Gestational diabetes mellitus, or pregnancy-induced diabetes.

Gestational diabetes is raised blood glucose levels during pregnancy. It develops in 5 % of all pregnancies but usually disappears when a pregnancy is over. Women who have had gestational diabetes are at increased risk (up to 40%) for later developing type 2 diabetes

What are the symptoms?

Symptoms depend on the type and duration of diabetes. Some of the signs and symptoms are related to the high blood sugar levels.

These include: Increased urination, Increased thirst, Hunger

Other common symptoms:

1.Fatigue
2.Blurred vision
3.Urinary and vaginal infections
4.Skin infections, especially fungal or more serious bacterial infections
5.Increased thirst
6.Frequency of Urine
7.Weight loss
8.Genital itching or regular episodes UTI
9.Slow healing of wounds
10.Excessive hunger

There may be weight loss, especially if the amount of insulin made by the body is decreasing. If insulin deficiency is marked, the person can become drowsy and then go into coma. This is called Ketoacidosis, and usually occurs in DM1. Rarely, if the diabetes is completely out of control, it can also occur in DM2. Other symptoms of ketoacidosis include: Deep rapid breathing, sometimes with a fruity odour to the breath Pain in the stomach, with nausea and vomiting.

What are the risk factors?

1.Indians Ethnicity
2.Family history of DM
3.BMI more than 23
4.Overweight
5.Waist is 80 inches in men over 90 inches for women.
6.Sedentary lifestyle
7.Impaired glucose tolerance
8.Gestational diabetes.

How is the diagnosis made?

Diabetes mellitus is diagnosed based on a high level of glucose or sugar in the blood. The doctor may suspect diabetes mellitus after taking the medical history and doing a physical examination. There are several blood sugar tests used for diagnosis:

Fasting plasma glucose test: In this test, a person is asked to fast overnight, at least 8 hours, and the level of glucose in the blood is then checked. Normal fasting plasma glucose levels are less than 110 mg/dl. A fasting plasma glucose level of more than 126 mg/dl usually indicates diabetes mellitus. A level of 110-125 mg/dl is called "impaired fasting glucose".

Post prandial (PP) plasma glucose: This is tested two hours after having a meal, which serves as a challenge for the body to regulate the blood sugar. Normal PP levels are <140 mg/dl; a glucose level of more than 200 mg/dl indicates diabetes mellitus, while a level between 140-199 mg/ dl is called "impaired glucose tolerance".

Random plasma glucose test: is that which is done at any other time. A level of 200 mg/dl or higher generally indicates the presence of diabetes.

Oral glucose challenge test (oGTT): The blood glucose is tested 2 hours after giving 75 gm glucose by mouth. This is useful for detecting borderline diabetes and a condition called "impaired glucose tolerance".

Oral glucose tolerance test: is the preferred way to diagnose pregnancy-induced diabetes. Ideally all pregnant women in India should have a blood glucose test done 30 minutes after taking 50 gm gluocse (screening test). If this is abnormal, the lady should undergo an oGTT: with 100 gm glucose (not the conventional 75 gm). Blood samples are then drawn at intervals of one hour upto 3 hours (ie at 1, 2 and 3 hours post-glucose).

What is the treatment?

Although diabetes cannot be cured, it can be controlled very successfully. The main aim of treatment of all types of diabetes is to achieve blood glucose control, blood pressure and cholesterol levels as near to normal as possible. This, together with a healthy lifestyle, will help to improve wellbeing and protect against long-term complications.

Stay Active

Being active is good for all of us but is especially important for people with diabetes. Physical activity, combined with healthy eating and medication that you may taking will help you to manage your diabetes and prevent long term complications. If you have concerns at all about becoming active, never be afraid to ask for advice.     

What are the Medication

People with diabetes often need additional treatment along with making lifestyle changes such as medication to control their Blood Pressure and blood fats. Treatment is decided by your specialist. But you should be aware of timings, dosage and its function in the body.

In diabetes stopping the treatment by your own can create lots of problems.

What are the complications?

Hypoglycemia is the common problem which can happen in pt who is being treated with oral medications or Insulin

Hypoglycemia (low blood sugar) can be life threatening condition and it’s very important to act early.

Low blood sugar: a level below about 60 milligrams per deciliter (mg/dl) — occurs when there's too much insulin and not enough sugar (glucose) in your blood. Low blood sugar is most common among people taking insulin, but it can also occur if you're taking oral diabetes medications.

When your blood sugar is low you may feel:

Shaky or nervous, Tired, Sweaty, Hungry, Irritable, Impatient, Cold, Confused

You may also feel tingling around your mouth.

Reasons for blood sugar swings

1.In general, a blood sugar reading of more than 180 mg/dL or any reading above your target range is too high.
2.A blood sugar reading of 300 mg/dL or more can be dangerous. If you have 2 readings in a row of 300 or more, call us
3.Anything that can raise your blood sugar can cause it to go too high.
4.Right dose or kind of diabetes medicine,
5.Being ill or stressed,
6.forgetting to take your diabetes pills or insulin,
7.Doing less exercise than usual, or
8.Eating more carbohydrates than usual are all things that can cause your blood sugar to go too high.
9.Although it is frustrating, blood sugar levels can also be too high for no clear reason.

Sometimes these high levels may be the first sign of an infection, illness or stress.

Because blood sugar levels can go very high when you are ill, talk with your health care team about creating a „sick day plan‟ to manage your diabetes when you have a cold, flu or other illness.

What is the homecare treatment?

Pre Diabetes

Pre diabetes is when one has higher than normal glucose level but not high enough to be diagnosed with diabetes. Pre-diabetes is present when hba1c is over 6% -6.4%.

A person with pre-diabetes can be prevented to develop Diabetes by:

1.  Improving diet

a) Increase in consumption of foods high in fibre, such as whole grain and pulses, vegetables and fruits.
b) Choose foods lower in fat and saturated fat like by replacing products high in saturated fat (such as butter, ghee,) with vegetable oils high in unsaturated fat or using low fat spreads.
c) Choose skimmed or toned milk and products instead of cream and full fat milk.
d) Choose lean meats instead of fatty meat and processed meat products.
By changing cooking methods like opt for steaming, pressure cooking, boiling etc.
e) Choose fruits, unsalted nuts or low fat snacks instead of cakes, biscuits, namkeens etc.

2. Increasing physical activity – at least 30 minutes for 5 days in a week.

3. By reducing body weight, high blood glucose levels can return to normal which reduces the likelihood of developing T2D.

Benefits of weight loss

1. It reduces the risk of heart disease, diabetes and cancer.
2. It decreases blood pressure, cholesterol.
3. Decreases triglycerides and glucose in blood.

Benefits of an active lifestyle

1. Burn calories.
2. Preserves the body’s muscle and bone.
3. Increases your metabolic rate.
4. Helps appetite control.
5. Improves health.

Maintaining a healthy weight and eating a healthy balanced diet, low in fat and rich in fiber and fruits and vegetables, as well as being physically active is an important part of managing blood sugar levels and avoiding other health complications.

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If You Are Drinking Lemon Water To Lose Weight, Here's What You Need To Know

Lemon water can help in reducing your daily intake of calories, but drinking regular water is as effective in losing weight as drinking lemon water.
You all must have heard numerous times that to lose weight, drink a glass of warm lemon water, as it acts as an effective fat cutter. Drinking water with a few drops of lemon in it has been proved to be helpful in aiding better digestion, boosting energy levels in the body and improving concentration. Lemon water not only improves hydration in the body, it also helps in making us feel satiated and full. However, experts believe that regular water is as beneficial as lemon water.

So while there are many things said and believed about lemon water and its benefits, here's all you need to know about lemon water and its weight loss benefits:

1. Lemon water is low in calories

1 glass of lemon water will have nothing more than 6 calories. Hence, it is an effective drink for losing weight. In fact, if you replace fruits juices and soda drinks with lemon water, it can help in reducing your daily calorie intake by almost 200 calories. So while lemon water is not entirely calorie free, it is effective enough to reduce our daily intake of calories.

2. Lemon water helps in boosting metabolism

According to research, a good rate of hydration in the body can improve the functioning of mitochondria, thus triggering energy in the body. Lemon water gives a boost to metabolism in the body, which is helpful in weight loss. This is the reason why people are always suggested to drink lots of water every day.

3. Lemon water improves hydration in the body

Keeping optimum levels of hydration levels in the body is important for transporting waste from the body, improving how the body performs physically and also regulating body's temperature. Moreover, improved rates of hydration in the body also aid weight loss. Since a majority of lemon water is water, it helps in improving the hydration levels in the body to a great extent.

4. You feel more full by drinking lemon water

Drinking lemon water or water is probably the safest way to feel full while not stuffing yourself with those extra unwanted calories. According to a study conducted in 2008, drinking half a litre of water before breakfast can reduce the number of calories consumed in that meal by almost 13%. Another study suggested that drinking water with food reduces hunger and increases the satiety during the meal.

5. Lemon water increases weight loss

Because of its effects on hydration, metabolism and satiety, lemon water can increase weight loss. Studies have suggested that people who drink more water or lemon water while on a low calorie diet, tend to lose weight faster than others. In fact, there are studies that prove that drinking more water garners weight loss, independent of diet or exercise. This implies for both regular water and lemon water.
Thus, consuming lemon water has various positive effects on the body, but even regular water has almost similar effects and is as good in garnering weight loss.

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Never Put These Foods in the Refrigerator

It is quite natural for all of us to want to preserve and protect the foods we purchase. With that in mind, we always think that the best way to do that is by putting them in our refrigerators. However, there are certain foods which should never be placed in the fridge. Below, we have put together an extended list of such foods. The results and certain entries, may surprise you.

BANANAS

Bananas in the fridge? Because they retain nutrients better outside the fridge, they should never be placed inside the refrigerator. According to Canadian Produce Marketing Association, bananas are better kept on the counter until they ripen. The cold temperatures actually slow down the ripening process of the bananas, while the moisture and darkness of the fridge will only facilitate rotting.

POTATO

Potato Growers of Alberta all agree; spuds should be placed in a cool, dry and dark space. By reason of the cold temperatures of the fridge, it can turn starch into sugar more rapidly. Because of that, keeping tots out of there, is best. It is also recommended that potatoes be removed from plastic or paper bags they may have been placed in. Also, keep them unwashed, as well in a well-ventilated cardboard box.

ONIONS

Placing your onions inside your refrigerator will eventually end up turning them moldy and soft. According to the National Onion Association in the U.S, unpeeled onions should be kept out of plastic bags and fridge. One of the reasons for this is because unpeeled onions require and need air exposure for maximum life. If you have peeled an onion though, then you should keep it in the fridge, in a covered container.

AVOCADO

If you purchased an avocado that’s not ripen, you should not place it in your refrigerator. Since they will need time to ripen, keeping in the cold cooler will deter and impede that process. Also, placing the avocado in your fridge should only be done if the avocado is already ripe and you won’t use it right away.

GARLIC

Believe it or not, placing garlic in your refrigerator will actually cause it to sprout. The garlic will also get moldy and even rubbery. Moreover, inside your fridge, the look of the garlic will rarely change. This means you won’t be able to tell if it’s any good until you finally slice it open.

BREAD

Nothing dries out bread faster than your refrigerator. In the event that you have made sandwiches with the bread, then you can place them in the fridge. The cold temperature will make the bread tough and chewy. Furthermore, the coldness tends to make the bread turn stale and harder, at a faster pace.

COFFEE

Since both ground coffee and beans require cool, dry and dark spots to retain their flavor & freshness, the fridge is not the place for them. Coffee and beans also need an airtight container. If you have large amounts of coffee that you won’t use right away, then you can freeze it. Just make sure to wrap the coffee in airtight bags. This way, you can store it for up to a month in your refrigerator.

TOMATOES

We all love tomatoes for their taste. But putting them in the refrigerator will cause them to lose all of their flavour. Plus, the cold air in the cooler stops the ripening process as well. And as we all know, ripening is what gives every tomato more taste and flavor. The cold temperature of the fridge will alter the texture of the tomatoes as well. Lastly, coldness breaks down the membranes within the fruit walls, according to Harold McGee’s On Food and Cooking. For best results, keep tomatoes out, and inside a basket or a bowl on your counter.

HONEY

Providing that you keep it in a tightly sealed place, honey will stay good almost forever. Therefore, storing it in your cooler doesn’t make sense. Honey, is a naturally preserved food so it needs no help from us. Ironically enough, placing honey in your refrigerator will in fact speed up the sugar crystallization process. The result of that will be the honey becoming almost dough-like, in form. Thus, making it harder or nearly impossible to scoop or use.

MELONS

If you haven’t opened your melons, then there’s no need to place them in your fridge. Research has demonstrated that storing melons in room temperatures, will in effect, keep the antioxidants levels the same. The studies were done by the U.S. Department of Agriculture (USDA). Also, melons lost some of their beta-carotene content as well. Keep in mind though, that the research pertained to whole melons. Sliced melons can be placed in the fridge, but should be covered.

PUMPKIN

Charlie Brown loves his pumpkins. But he should never place them inside of a fridge, and neither should you. Pumpkins need to be placed in a well ventilated area. The location also needs to be dark, cool and dry. Basements, are perfect spots for pumpkins, according to the CPMA.

Olive Oil

Since storing olive oil in a fridge will turn it harder and make it condensed, it should never be placed there. Instead, put the olive oil in dark, cool place. Otherwise, you risk turning your olive oil into a butter-like density.


BASIL

The refrigeration cold will wilt basil a lot faster than normal. Also, basil can and will absorb any of the smells from other foods near it. Treat your basil in the same manner you would treat flowers. For best results, keep it outside of your fridge and let it sit in a cup of freshwater. Martha stewart tells us that if you want to store basil for longer periods of time, blanch it first, then freeze it.

PEANUT BUTTER

Nothing goes better with peanut butter than jelly. However, unlike most jams, peanut butter should be kept out of the refrigerator. Placing it inside your fridge, can eventually turn the PB hard and dry. Instead, keep the peanut butter in a cool, dark and dry place, such as your cupboard. This will keep the peanut butter smooth, soft and ready for spreading.

EGGS

It is a long debate whether you should keep eggs inside your refrigerator or not. One study suggests that keeping eggs whether in a refrigerator or not does not change their normal properties, so it can be said that if you keep eggs at room temperature, there should not be any problem. There is another study that reveals that keeping eggs inside the refrigerators spoil the natural taste and flavor of eggs, so it is wise to keep eggs outside of your fridge.

SALAD

Oil or vinegar based salad is capable of being okay for long period of time without refrigeration. Moreover, refrigeration of salad dressings brings bad smell to them. Keep in mind that there are some salads that are mayo or yogurt based should be refrigerated in order to keep them fine. So if you have some salad that has been already dressed, you can keep them away from your fridge without any hesitation.

KETCHUP

Having bacteria deterring acids is a boon for ketchup as you can expect to be okay with your ketchup up to more than years without refrigeration. The preservatives used in ketchup are very helpful in maintaining the quality of it for many days even after opening it. So if you have already opened a ketchup bottle and tensed with its decaying, then you will not have to worry anymore.

CITRUS FRUITS

Chill damage is a common effect of cold temperature to the fruits filled up with citric acid like oranges or lemons. These citrus fruits need natural temperature for ripening, so keeping them inside the refrigerators hampers this process. You will also see some spots as well as dull skin on these types of fruits if kept in the refrigerators.

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Aiyar calls Modi ‘neech aadmi’, faces retort from PM

Congress leader Mani Shankar Aiyar on December 7 called Prime Minister Narendra Modi a “neech aadmi (vile man)” and one who does “dirty politics”.

“He (Mr. Modi) is a neech kism ka aadmi (a vile man) who has no sabhyata (civility),” he said, attacking Mr. Modi after the latter accused the Congress of seeking votes in B.R. Ambedkar’s but trying to erase his contribution to building India.

The Prime Minister, while inaugurating the Ambedkar International Centre that was conceived 23 years ago, hit out at the Congress, saying parties seeking votes in Ambedkar’s name tried to erase his contribution to nation building. “Such was his (Ambedkar’s) incredible strength that when years after his demise efforts were made by such people to crush his philosophy, when efforts were made to erase his contribution towards nation building, his ideals could not be wiped out from people’s memory,” he said.

He said he would not be wrong in saying that “more people are still influenced by his (Ambedkar’s) ideas than the family for which such efforts (to erase his contribution) were made”.

Mr. Aiyar claimed that it was the country’s first Prime Minister Jawaharlal Nehru who recognised Ambedkar’s potential. “What is the need for doing dirty politics on such an occasion,” he asked.

‘Mughal mentality’

Responding to Mr. Aiyar’s remarks, Mr. Modi termed them as “Mughal mentality”.

“Mani Shankar Aiyar today said I belong to neech caste, I am neech, this is an insult to Gujarat,” Mr. Modi said in Surat. “Have I done any neech work in my public life?”

While asking BJP workers not to respond to Mr. Aiyar’s remarks against him, the Prime Minister said, “This is Mughal mentality which hates people who even wear good clothes.

Apologise, says Rahul

Meanwhile, Congress vice-president Rahul Gandhi asked Mr. Aiyar to apologise to Mor. Modi. “BJP and PM routinely use filthy language to attack the Congress party. The Congress has a different culture and heritage. I do not appreciate the tone and language used by Mr Mani Shankar Aiyer to address the PM (sic). Both the Congress and I expect him to apologise for what he said,” Mr. Gandhi tweeted.

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Australia parliament passes same-sex marriage bill

The Australian Parliament voted on Thursday to allow same-sex marriage across the nation, following a bitter and divisive debate settled by the government polling voters in a much-criticised ballot survey that strongly endorsed change.

The public gallery of the House of Representatives erupted with applause when the bill passed to change the definition of marriage from solely between a man and a woman to “a union of two people” excluding all others. The legislation passed with a majority that wasn’t challenged, although five lawmakers registered their opposition to the bill.

The Senate passed the same legislation last week 43 votes to 12. After royal assent and other formalities, the law will likely take effect in about a month, with the first weddings expected about a month later.

Freedom of speech

Amendments meant to safeguard freedoms of speech and religion for gay-marriage opponents were all rejected, though those issues may be considered later. The government has appointed a panel to examine how to safeguard religious freedoms once gay marriage is a reality in Australia.

Lawmakers advocating marriage equality had argued that the national postal survey in November mandated a change of the marriage definition alone, so changing the law should not be delayed by other considerations.

“It is now our job as members of Parliament to pass a fair bill that does not extend or create any new discriminations,” an emotional government lawmaker Warren Entsch, who helped draft the bill, told Parliament. “It is a strong bill that already strikes the right balance between equality and freedom of religion.”

“It’s an historic day for Australia today and I think the celebrations around the country when we finally ... achieve marriage equality are going to be immense,” Janet Rice said before the vote. Rice is a minor Greens party senator who was only able to remain married to her transgender wife of 31 years, Penny, because Penny remained listed as male on her birth certificate.

Penny Wong, an opposition Labor Party senator who has two children with her lesbian partner, said- “I am feeling happy.”

Gay marraige

Gay marriage was endorsed by 62 per cent of Australian voters who responded to the government-commissioned postal ballot.

Most gay rights advocates believed the government should have allowed marriages years ago and saw various ideas for a public survey as a delaying tactic. The U.N. Human Rights Committee had called the ballot survey “an unnecessary and divisive public opinion poll.”

The current bill allows churches and religious organizations to boycott gay weddings without violating Australian anti-discrimination laws.

Existing civil celebrants can also refuse to officiate at gay weddings, but celebrants registered after gay marriage becomes law would not be exempt from the anti-discrimination laws.

One of the rejected amendments would have ensured Australians could speak freely about their traditional views of marriage without fear of legal action. It was proposed by Attorney-General George Brandis and supported by Prime Minister Malcolm Turnbull, both gay marriage supporters.

Tony Abbott’s charge on Turnbull

Former Prime Minister Tony Abbott, who was a high-profile advocate for traditional marriage, told Parliament that Mr. Turnbull and opposition leader Bill Shorten had failed to deliver detailed protections for freedoms of speech, conscience and religion in the bill.

“A promise was made by the leaders of this Parliament and the promise has not adequately been delivered on,” Abbott said.

Abbott pointed to an Australian teenager who lost her job for advocating against gay marriage on social media and an Australian Catholic bishop who was taken before a state anti-discrimination tribunal over a pamphlet he published extolling traditional marriage. The complaint against the bishop was dropped.

“The last thing we should want to do is to subject Australians to new forms of discrimination in place of old ones that are rightly gone,” he said.

Government lawmaker Trevor Evans ruled out an Australian equivalent of the U.S. Supreme Court case in which a baker who refused to provide a wedding cake for a gay couple argued he was exercising artistic freedom and was exempt from Colorado anti-discrimination laws.

“Let’s be honest here, for a case like that to arise in Australia, it would require a gay couple who care more about activism than about the success of their own wedding, to find a business operator who cares more about religious doctrine than the commercial success of their own small business, and for both of them to commit to having a fight,” Evans told Parliament.

“Typical Australians would genuinely question the bona fides of the players in a case like that and the slim prospects of that occurring doesn’t warrant the pages and pages of commentary and debate that have been dedicated to it,” he added.

Marriage equality as inevitable

Several gay marriage opponents in Mr. Turnbull’s conservative coalition have regarded marriage equality as inevitable and have welcomed an end to an issue that has long divided the government ranks.

Finance Minister Mathias Cormann, a same-sex marriage opponent who oversaw the postal ballot, said he felt “great satisfaction” that the issue was resolved.

“It was a polarising issue on which good Australians had strongly and sincerely held views on both sides of the argument,” Cormann said.

“I and my colleagues on the coalition side always took the view that the best way to resolve a disagreement in the community like this is by giving the Australian people which we did, we kept faith with it, the Australian people embraced the process and the result was emphatic,” he said.

The result is a political win for Turnbull, who became prime minister after deposing Abbott in 2015 in an internal government leadership ballot.

Mr. Abbott was head-butted by a gay rights advocate during the postal survey campaign in September. Kevin Rudd, a centre-left Labour Party prime minister whom Mr. Abbott defeated in elections in 2013, blamed the postal ballot for an assault on his godson Sean Foster, 19, as he campaigned for marriage equality a week earlier.

Veteran gay rights campaigner Rodney Croome said he expected the first same-sex weddings in Australia would not take place until February.

The law will likely take effect after a month. State laws then require couples to give 28 days’ notice of their intention to marry, Croome said.

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18 Women Reveal What It Was Like To Have Sex With A Large Or Small Penis

1. Ah, so she can take the big ones
I’m into fisting, so even the largest penises are no problem.

Actually, neither are small penises, I just get the guy to fist me.
2. To her, bigger isn’t better
I lost my virginity to a man with a huge penis. But I didn’t know it at the time. Watching porn made me uncomfortable so I always just read erotica. So he was very proud of his huge cock, and I don’t think he could figure out why I wasn’t amazed by it. For my part, I couldn’t figure out why sex was so damn painful. I could barely open my jaw far enough to the get the thing in my mouth. We could only have sex in missionary position because everything else hurt so badly. I was not particularly impressed with intercourse.

The rest of my relationships have been with men with normal size penises. I found out, holy shit, having sex with them is fucking easy. I don’t have to use a cup of lube to have intercourse or use an ice pack on my face after giving a blow job. I don’t get what the big deal is for big dicks. Give me a normal dick any day.
3. Be confident in bed
I posted a while back about dating a guy with a micropenis. For a while he avoided sex, which made me believe he wasn’t sexually attracted to me. Really, he was just embarrassed by how small it was.

The actual sex was terrible, but I think a large part of it centered on his lack of confidence. He kept apologizing, then going soft, then slipping out, and it was just stressful sex. I think we still could have had fun if he had not gone into it thinking it was going to be a failure.
4. Be comfortable with your penis
I’ve never dealt with a micropenis, but I did deal with one that was not much longer or girthier than my pinky. My experience with the dude’s personality was much worse than with the dick – I think he was really self conscious about it, so when we were fooling around he would say things about how big his cock was and ask me to beg for his big dick… it was kind of awkward because I think we both knew it was smaller than average, but he needed to hear that it was big to feel good about himself. He was also really sweet and attentive outside of the bedroom, so it turned into this weird Dr. Jekyl/Mr Hyde situation.

The actual sex was disappointing, but again I think it was partly due to his insecurities.
5. Too big, no blow
I don’t know how all these women are talking about preferring big ones for blowjobs! I had been hooking up with a guy for a week or so before it went THAT far…I was willing and a bit eager to give him head, until he pulled the damn kraken out of his pants. only time I’ve ever stopped, looked someone dead in the eye, and asked, “what in the HELL do you expect me to do with that?!” his girth was so huge that I literally couldn’t fit him in my mouth. sex was painful and awkward. we didn’t see each other after that, and if my vagina ever becomes animate I assure you it (she?) will thank me for not continuing with him.
6. “The old run and cum”
I’m from England. Muscular man’s man American guy comes to my university (except he’s really short) and takes a liking to me. He and a friend were over mine one night and the friend left. The American guy and I ended up on the bed kissing for a while with him on top. I started trying to reach for his cock but couldn’t find it. It was actually giving me a mini panic attack. I told him to get off and lay down so I could be on top (in my head I figured it would be easier then). Still couldn’t find it.

When I did find it it was 2 inches or less, erect. As I hold this little penis he shouts at me “SUCK IT” like he has the biggest dick in the world. I honestly didn’t want to make him feel bad about himself, so tried to continue like nothing was abnormal. I go down there and he lets out a large and disgusting fart and says “Mmm, do you like that?”

I screamed and told him to get out, to which he and I started arguing. He called me a few things. “Cocktease” being one that I distinctly remember. He then ran into my ensuite bathroom and locked the door so I couldn’t get in. In the mean time I called my friend who was also living in the flat. He was in there for a while then ran out. When my friend and I checked the bathroom there was semen everywhere.

Big penis? I like a longer dick, but not TOO wide, because that can be really painful (I’ve been told I have a smaller vagina any way). I literally have to be able to sink the Titanic in my pants before I can take a dick.
7. Make it enjoyable
I’ve been with a guy that has a large or well above average penis and a guy who’s penis was below average. The big one was fun for blow jobs but sex hurt until I got wet enough or I guess, stretched enough. The small one was easier to take all of into my mouth and I didn’t notice anything off during sex. It went in easily and he knew a lot of stuff to do with it. I really think size doesn’t matter. It was all enjoyable.
8. Pleasure over size
I’ve had moderately small to moderately/very large: I generally prefer larger, but a lot of guys with big dicks think that all they need to be good at sex is a big dick. I’d rather take a guy with an average dick who cares about my pleasure anyday.
9. A bruised cervix sounds terrible
One of my exes was around 8.5-9″ and a big girth. I’m 5′. It was pretty uncomfortable since it took a while to actually fit it in (even with copious amounts of lube) and I was even bearing tears on a few occasions along with a bruised cervix. It wasn’t that pleasant, yet then again if we slowed it down or something then maybe it wouldn’t have been that bad. It was fun giving him head, though!
10. Looks like it’s confidence
I’ve had both, honestly neither were that life altering in either a good or bad way.

For very large (mostly in width), we seemed to have the ideal situation of him being too large and me being too tight so while when it was good – it was very good, it didn’t last long without slipping out and after trying many different positions to see what works best, we ended up giving up the sex was just too much work.

For very small, it was actually better than the very large because what he lacked in size, he made up for in speed. He did a lot with what was given to him and didn’t seem embarrassed at all.

So for tips – if you’re very large, lots of foreplay, make sure she’s super wet and she spreads those legs. For very small, make sure you’re extra rough to make up for your size in speed. It goes a long way.
11. Hair on the shaft…?
The worst thing about a short dick is the hair on the shaft and the fact that most guys are super insecure so they tend to prematurely come.

The worst thing about a big dick is that the guy often thinks that’s all he needs to bring to the relationship.
12. Be good at something else, too
I dated a guy with a legitimate micro-peen. He was very upfront about it the first time we made it to the “making out” stage. I wasn’t quite to the point where I thought we might be long term, so I have to admit that I may have proceeded more out of curiosity than actual sexual feelings.

During that first bout (there were several, and you’ll understand why in a minute) he was obviously very weary of letting me get near “the area.” He would caress my hand and guide it away any time it got close to the zipper zone. He was so suave about it that it was easily ignored, though. It helped that he was a level 10 kisser and so in-tune with reading my cues.

As things progressed, I found myself fully undressed while he had everything intact (I’m telling you, he was a smooth motherfucker.) I don’t even remember how, but he guided me to the carpet and proceeded to perform acts of god on my lady region. I believe years of not being able to have conventional sex have given him oral superpowers. I had orgasms too numerous to count and I’m convinced I partially blacked out at one point (before this night, I would have seriously called bullshit on that actually being a thing, but goddamn if it isn’t real.) Long story short, I never did get to see the goods that first night. I remember feeling a little embarrassed the next morning for the amount of thanks and praise I gave him immediately following the last, exhausting orgasm (I’m talking a good 20 minutes worth of “OMFG, you are the most amazing man on Earth” type thing.)

We did attempt a penetration on one drunken night, but it just wouldn’t happen. The size was a serious issue, but the bigger problem (no pun intended) was that he just didn’t get conventionally hard.

It was maybe…less soft? But definitely not hard. So, it just didn’t happen.

Anyway, my experience with an extremely small penis was pretty positive because the guy took amazing steps to compensate. He’s a pretty good guy to boot, so I hope he someday finds a woman who appreciates the hell out of his skills.
13. Romance the hell out of ’em
I’m bi, but until I was seventeen or eighteen I thought that I was only interested in girls. When I was 19, I started dating a boy and we slept together five times before my hymen broke. I had just assumed it had busted at some point during all the finger banging, heh. Or that I was one of those women who didn’t have one. His dick was about three inches long and kind of skinny. But I didn’t know any better, I was used to fingers anyway.

Dated another guy much later with a dick thicker around than my wrist, probably 8 inches long. There was no such thing as quickies. He had to romance me if he wanted to put that thing inside me.
14. Sex is more than just size
I had a partner who was basically a mushroom head connected to a pile of pubes when soft (I think he was 2 inches hard) as a result of a twisted testicle he was born with and had to get surgery for. He was also unable to orgasm from another person manipulating his penis or fucking, as much as he did enjoy that because of the surgery he had to have when he was a kid. He was skilled/determined orally, good with his fingers and though he had no problem making me orgasm, many sexual positions were a total no-go because of his size which was at times disappointing. Overall though he was fine in bed because he cared about pleasuring and found other ways to do that.

My first penis in vagina sexual experience was with what I consider a large penis (9 inches at least and fat) and I remember it being difficult to work with at times. By size alone it wasn’t a huge satisfier and he was so inexperienced there were no orgasms happening for me at all, so even though in theory sex should have been better, it wasn’t.

A big dick does not mean a great partner. So much of sex is about touch, anticipation, generosity, comfort levels, tenderness and filth… things that have nothing to do with penis size and everything to do with the energy between two people.

Also anyone who laughs at a guy for his dick is pretty shitty… It’s obviously something that a person has no control over and if you care that little about their feelings you should perhaps not fuck them. Just saying.
15. More to sex than size
Having been across the penis spectrum, I just want to say that penises are awesome. All shapes and sizes are amazing. The best thing you can do with them, is to make sure they are attached to a great person. There is so much more to sex than size.
16. She likes ’em big
Had both.

Small is great for anal. Also, if they are not too self-conscious about it, regular sex can be great. It has been my experience that men with smaller penises make up for it with knowing what to do with it, and knowing what to do with their hands and mouths too.

Big penises are just as great. If they guy doesn’t just rely on size, and is gentle in the beginning, the sex is awesome.

I personally prefer bigger penises. I really enjoy my vagina feeling “full” during sex and I even enjoy a little bit of pain once I’m turned on enough. I like the soreness I feel for a while after.

It reminds me of the sex and I just get turned on all over again.
17. Porn is not the way
Lost my virginity to a guy with a smaller than average penis in girth. It was about 5 inches long but really thin, not exactly sure how thin around, maybe 12 centimetres? (just used my dress measuring tape to estiamate) Anyway, he was really over-zealous for me. it was our first time, but he was nearly a porn addict so he wanted to try all this weird shit, like wiggling 3 fingers inside me like an octopuss, lifting my legs up, lifting me up in the air, it was awful. I was so self concious and it only got worse. I felt it, but it didn’t feel good, it felt like it was going in but produced no pleasure for me whatsoever. Then to make it even more awkward, he kept asking me if he was hurting me, like in a dirty talk sort of way, if it was ‘stretching you out’ etc etc. Just so fucking awkward. He was my boyfriend for a couple years and I wasn’t that into sex until I had someone else.

I then had a boyfriend with a very large penis, really fun to play with and it made me feel like a porn star when i was giving him head but it could be painful at times for both of us. Took us a long time to find condoms that would fit him properly, and he could never enter me completely. We had a healthy sex life but it always took a couple days of recovery for me, which sucked. Luckily I married someone who is the right size for me. You find the dick size that’s just right, you lock it down, like a horny goldilocks.

18. What a great love story
My very large penis stories aren’t that interesting. It’s the usual song and dance of “it was uncomfortable, had to start slow, too much bottoming out.”

So I guess I’ll tell my small penis story.

I REALLY liked the guy. We’d been on a few very successful dates and I had butterflies when I thought about him. He had unusually colored eyes and intense eyebrows, he was a foreigner. We’d gone into his bedroom and we both knew where this was leading. He took his pants off and there it was, the smallest penis I’ve ever seen in real life. I didn’t get to measure it or anything but if I’m being generous I would guess it was pretty close to 3 1/2 inches, fully erect. I definitely had a moment of pause, I wasn’t expecting this… But he didn’t hesitate or apologize or wince about it and that’s what spurred me on, his own confidence.

The sex was awkward. My previous two partners had both had about 8 inches and I had grown used to a different style of fucking. I was trying to bounce around and thrust as I had done with the oversized wangs of my past, but that wasn’t working with only a few inches to stay atop of.

But I learned. The sex got better. I discovered that the rocking, grinding motion I had to adapt to to stay penetrated by this smaller penis led to amazing friction on my clit. No, I couldn’t do aerobic pornstar sex moves anymore but this newfound closeness, sliding our bodies together, grasping and pressing close, was amazing. I had my first orgasms during intercourse with this man and his small penis.

And he never apologized or flinched. Neither of us ever referred to as a “small” penis, or otherwise.. And we both shared many, many orgasms pressed tightly together and I stayed with him for over four years. When it ended, it had nothing to do with his penis. Sadly, we fell out of love. But for awhile I thought that very small penis was going to be the last one I was ever with.

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32 Women On The Sexiest Thing A Guy Has Ever Said To Them

1. Sara, 24
After months of waiting and flirting and buildup, he said “I’ve been wanting this for so long.”
2. Cate, 27
Any variation of “I can’t handle myself around you” or “You have no idea how crazy you make me.”
3. Caroline, 28
“Put that book down right now or I’m going to have to take it from you.”
4. Kitty, 21
“You crave me.”
5. Lindsey, 23
He told me he loved my natural, super curly hair because it was beautiful and sexy. Made me feel comfortable and desirable being myself. Less mature but still sexy, he said “Your butt looks delicious in those pants!”
6. Ellie, 21
I met a man on the top of the Eiffel Tower on New Year’s Eve this year and we got to talking, we ending up leaving each other after we got contact info for each other so we could meet up again before midnight. He never came to find me, and when I asked him what happened he gave me the story and finished by saying, “I spent the last moments of 2013 looking for you under the Eiffel Tower. I wish I never would have left you.”
7. Ham, 22
“You have perfect boobs.”
8. Naima, 22
“I want to cum inside you.” Simple, to the point, amazing.
9. Julie, 23
It probably sounds weird but to me the sexiest thing ever has been when my boyfriend — he’s really tall and big and I’m really small — holds my head to his chest after sex and tells me “Shhhhh.” I feel so tiny and cared for and turned on at the same time!
10. Lily, 30
“You’re so wet.”
11. Alex, 24
“Can you tell how much I want you?” (We were sitting in a restaurant at this point, and he had been looking out my mouth over and over again.)
12. Sasha, 31
When they tell me they jerk off to me. I know it’s dirty, but there is something about it that makes me feel so powerful and desired.
13. Elia, 21

When he was out hanging with his friends he texted me about an hour into it and said “I need to come see you. Can I come over?” and I was worried that something was wrong, so I said, “Is everything okay?” and he said “I need to be inside of you.” Something about the fact that he was with his friends made it that much hotter. I knew he wanted to be there, but he couldn’t help himself.
14. Akilah, 30
“I’ve been thinking about you all day.” (This doesn’t sound like much I know, but it was in the very first stages of our relationship where I wasn’t sure if he was into me yet or not. It was very hot.)
15. Lindsay, 27
At a dinner party with friends, he whispered, “Go into the bathroom and take your panties off.”
16. Claire, 25
“You’re so fucking smart. It’s so hot.”
17. Tess, 28
When he puts his hand on the small of my back and pulls me toward him in public, and just really quietly he says “Come here.” For some reason I find it to be the sexiest thing ever.
18. Cara, 22

“I love the way you taste.”
19. Hailie, 20
When I’m making too much noise in bed, he’ll tell me to shut up. I love it.
20. Victoria, 32
I had been with my ex for about two years, but we broke up because of distance and being in different places in our lives and blah blah. But we ended up running into each other about seven months later and it was clear that we both still had feelings for each other, and we both still wanted each other. We made small talk for a bit, but then he came very close to me and said, “I can’t do this. I need you.”
21. Clementine, 23
When we’re in public, he’ll let me know that he’s thinking of something very dirty by saying “I think it might rain today.” It’s silly, and sometimes it looks very strange (like if it’s really sunny), but I love it.
22. Jenna, 25
“I’m kind of enamored by how intelligent you are.”
23. Andrea, 29
“Look at me.”

24. Hannah, 27
He kissed my collarbone and says, “I love this part of you.”
25. Julia, 22
“I can’t believe I get to touch you tonight.”
26. Rachel, 22
“Can I go down on you? Please?”
27. Vera, 29
I absolutely melt when he says, in that really low tone of voice, “Good girl.” Sometimes he even says it in public and it is the most unbelievably hot thing ever.
28. Grace, 30
The first time I went out with my boyfriend we had this immediate connection and we just talked for five hours straight in the back of this restaurant, ordering more and more stuff. And he says, “I think this place is going to close. Can I get you a drink somewhere? I need to keep talking to you.”
29. Allison, 24
“You don’t touch your wallet when you’re out with me.” (I know, I know, I’m a bad feminist. And I do insist on paying sometimes! But it was just so sexy and in-charge.)
30. Katie, 26
“Do you know how beautiful you are?”
31. Lisa, 28
“Open your mouth.”
32. Jada, 28
My boyfriend is this really big, tough guy, and sometimes when we’re out he’ll whisper in my ear, “I need you tonight, okay?” I absolutely crumble inside. I love it so much. 

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10 Best Hackers The World Has Ever Known

In the world of web where we get the global connectivity, it is far easier to break into someone’s personal zone. By personal, we do not just mean the social media. The world wide web which has become the hub of storing and restoring information, considered to be the safest vault, is a mere toy in the hands of a few computer geniuses. Hackers, Black Hat Hackers, villains, crackers, cyber-criminals, cyber pirates as they are well-known, throw a malicious software or virus at a system to gain the access to the desired information. Piqued by curiosity, they may perhaps break into your system too. Here are top 10 hackers or the whiz kids who put the world in awe with their dexterity.

1. Gary McKinnon
Gary McKinnon must’ve been a curious, restless child, for to gain information on UFOs, he thought it better to get a direct access into the channels of NASA. He infiltrated 97 US military and NASA computers, by installing virus and deleting a few files. All the efforts to satisfy his curiosity, but, alas, curiosity killed the cat. It was soon found that McKinnon was guilty of having hacked the military and NASA websites from his girlfriend’s aunt’s house in London. While entering and deleting the files from these websites wasn’t enough, McKinnon thought of shaming the security forces by putting out a notice on the website that said, “Your security is crap.” Well, looks like McKinnon was something, if he could shut down the US Military’s Washington Network of about 2000 computers for 24 hours, making the hack, the biggest military computer hack of all time!

2. LulzSec
LulzSec or Lulz Security, a high profile, Black Hat hacker group, gained credentials for hacking into Sony, News International, CIA, FBI, Scotland Yard, and several noteworthy accounts. So notorious was the group that when it hacked into News Corporations account, they put across a false report of Rupert Murdoch having passed away. While the group claims to have retired from their vile duties, the motto of the group, “Laughing at your security since 2011!” stays alive. There are assertions of the group having hacked into the websites of the newspapers like The Times and The Sun to post its retirement news. Many, however, claim that this group had taken it upon itself to create awareness about the absence of efficient security against hackers.


3. Adrian Lamo
Adrian Lamo decided to switch careers when he realized the potentials of his skills. He became a news when he hacked into Yahoo!, Microsoft, Google, and The New York Times. This, although culminated into his arrest, it later helped him gain the batch of an American Threat Analyst. A guy who would hack into top-notch accounts sitting in the spacious and comforting cafeterias, libraries, internet cafes, soon turned Wikileaks suspect Bradley Manning over to FBI. While Manning was arrested for leaking several hundred sensitive US government documents, Lamo went hiding or should we presume, undercover?

4. Mathew Bevan and Richard Pryce
Targeting the over-sensitive nerves, what Mathew Bevan along with his alleged partner Richard Pryce did, could have triggered great many issues between USA and North Korea. The duo hacked the US military computers and used it as a means to infiltrate the foreign systems. The crucial contents of Korean Atomic Research Institute were dumped into USAF system. However, the contents were majorly relevant to South Korea and hence, less volatile. But this, nonetheless, could have led to a huge international issue.

5. Jonathan James
The first juvenile to be imprisoned for a cyber-crime at the age of 16, Jonathan James or better known as c0mrade, hacked into Defense Threat Reduction Agency of US department. Further, he installed a sniffer that scrutinized the messages passed on between the DTRA employees. Not only did he keep a check on the messages being passed around, in the process, he collected the passwords and usernames and other such vital details of the employees, and further even stole essential software. All this cost NASA to shut down its system and to pay from its pocket $41,000. c0mrade, however, had a bitter ending as James committed suicide in 2008.

6. Kevin Poulsen
How far would you go to win your dream car or a dream house? How far will you go to win an online contest or a radio show contest? Perhaps, you shall keep trying your luck, unless you are Kevin Poulsen! Poulsen infiltrated a radio shows call-in contest just so he could win a Porsche. Dark Dante, as he was better known, went underground after FBI started pursuing him. He, later, was found guilty of seven counts of mail, wire and computer fraud, money laundering and the likes. What turned out to be rewarding in Dark Dante’s case is – his past crafted his future. Poulsen now serves as a Senior Editor at Wired.


7. Kevin Mitnick
Clad in an Armani suit, when a bespectacled face in his mid-40s smiles at you from the computer screen, you can hardly consider the man a cyber-criminal. Such is the case with Kevin David Mitnick. Once upon a time, the most wanted cyber-criminal of US, now is an affluent entrepreneur. Kevin, who is now a security consultant, was convicted of hacking Nokia, Motorola and Pentagon. He pleaded guilty to seven counts of fraud that included wire fraud, computer fraud and of illegally interception a wire communication. After five years of incarceration that included eight months of solitary confinement, Mitnick now has started afresh. However, his knack with the computers is still reminisced and was even depicted on celluloid in the films Takedown and Freedom Downtown.

8. Anonymous
The concept of being a “digital Robin Hood” was far from being conceived, but in the computer age, it is very likely that someone somewhere has bagged this title. A “hacktivist group” called Anonymous are known with the penname of being the “digital Robin Hood” amongst its supporters. Identified in public by wearing a Guy Fawkes Masks, Anons, as they are widely known, have publicized themselves by attacking the government, religious and corporate websites. The Vatican, the FBI, the CIA, PayPal, Sony, Mastercard, Visa, Chinese, Israeli, Tunisian, and Ugandan governments have been amongst their targets. Although, Anons have been arguing whether to engage in a serious activism or a mere entertainment, many of the group members have clarified their intent which is to attack internet censorship and control.

9. Astra
Astra, a Sanskrit word for weapon was the penname of a hacker who dealt in the weapon stealing and selling. A 58-year-old Greek Mathematician hacked into the systems of France’s Dassault Group, stole vulnerable weapons technology data and sold it to different countries for five long years. While the real identity of the ASTRA remains untraced, officials have said that he had been wanted since 2002. Astra sold the data to approximately 250 people from around the globe, which cost Dassault $360 millions of damage.

10. Albert Gonzalez
How safe is internet banking? When we browse through the profile of this mastermind, we are certain that one ought to use the World Wide Web with immense care. For two long years, Albert Gonzalez, stole from credit cards of the netizens. This was recorded to be the biggest credit card theft in the history of mankind. He resold approximately 170 million credit cards and ATM numbers. He did so by installing a sniffer and sniffing out the computer data from internal corporate networks. When arrested, Gonzalez was sentenced to 20 years in Federal prison

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'Locky' Is Largest Malware Campaign In 2017

NEW YORK:  Locky ransomware's re-emergence with new email distribution campaign has been touted as one of the largest malware campaigns in the latter half of 2017, the media reported.

The ransomware, once considered almost defunct, sent over 23 million emails with the malware to the US workforce in just 24 hours on August 28, zdnet.com reported.

It was sent with subjects such as "please print", "documents" and "scans".

Researchers at US-based cybersecurity firm AppRiver, who discovered the new campaign say it represents "one of the largest malware campaigns seen in the latter half of 2017".

According to the report, the malware payload was hidden in a zip file containing a Visual Basic Script (VBS) file, which once clicked, will download the latest version of Locky ransomware- the recently spotted Lukitus variant- and encrypts all the files on the infected computer.

Victims are presented with a ransom note demanding 0.5 bitcoin ($2,300) in order to pay for "special software" in the form of a "Locky decryptor" in order to get their files back.

Instructions on downloading and installing the Tor browser and how to buy Bitcoin are provided by the attackers in order to ensure victims can make the payment.

Locky rose to prominence in 2016 following a number of high-profile infections and at one point became one of the most common forms of malware in its own right.

However, Locky's position was later usurped by Cerber, although this sudden resurgence shows that it remains very much a threat, especially as there is not a free decryption tool available to victims, the report said.

Earlier this year, starting from May there was a sudden influx of coordinated ransomware attacks involving WannaCry, Mamba and Petya, which is an effective wake-up call for businesses around the world.

Locky ransomware appears to have arrived in India as well, with the central government on Saturday issuing an alert, warning users in the country to stay cautious of it.

According to the Indian Computer Emergency Response Team (ICERT), "spam mails" are being used to spread the ransomware.

The agency advised all users to take caution while opening emails and to avoid those with suspicious file attachments as well as advised organisations to deploy anti-spam solutions and update spam block lists.

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Hannah Polites On The Beach Makes Us Want To Get Sand In All The Wrong Places

Don't you just hate going to the beach? The sand gets in all the wrong places doesn't it? But, if you had a hottie like Hannah Polites to accompany you, going to the beach would become much more fun. Since, she's never coming to the beach with any of us, here's a gallery of some of her best pictures at the beach. If these aren't enough and you want more, check out her Instagram account. Never have any pictures made us want to be sand granules before.

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Dera chief filed 30 pleas in HC against trial court orders

Every three months since charges were framed against rape convict Gurmeet Ram Rahim in September 2008, he filed a review petition against the trial court orders in the Punjab and Haryana High Court. The High Court, in one of its orders on July 5, even took strong note of this and recorded that it was an attempt to “prolong the trial” and directed the Special CBI Judge to conclude the trial at the earliest.
The Dera head moved more than 30 applications under various provisions of criminal law, seeking direction or revision of the trial court orders before the high court after September 2008, when the CBI court took over the case. Most of them were, however, dismissed, with the last one being on August 3. They mostly pertained to the examination of the victim’s handwriting or the witnesses in the case. Six petitions were filed this year alone, till August, as the trial in the court reached the final stage.
“The apparent motive of the petitioner, as manifested, is to prolong the trial which is pending for the last nine years, and after conclusion of prosecution evidence in the year 2013, for defence evidence for the last four years,” said Justice Surinder Gupta in his judgment on a plea challenging a CBI court order on July 5. “The trial court is directed to conclude the trial which is at the final stage, at earliest. Copy of this order be conveyed to the trial court,” the judge added.

On Monday, the trail court will pronounce the quantum of sentence in the case and, according to the legal experts, the self-styled godman, who now stands convicted under Section 376 (rape) and Section 506 (criminal intimidation), is likely to face a punishment of at least seven years or even more depending on the circumstances of the crime.
Maximum punishment in the case can be life imprisonment. The only door for any relief to him is the same High Court — which set the law in motion in 2002 on the case on basis of an anonymous complaint, and where his conduct of prolonging the trial is a matter of record.

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Ram Rahim's village in Rajasthan dejected after finding 'godman' is demon in disguise

If one has to decipher the emotion a place collectively depicts, for Gurusar Modia, it could be one of dejection. Dejection writ large post the realization that the man they revered as a saint, no less than a god, has been termed a demon.
This sleepy village in Rajasthan's Sri Ganganagar district wears a sullen look. There are posters, hoardings, big life sized billboards of Gurmeet Singh, later rechristened as Gurmeet Ram Rahim Singh Insan, the self proclaimed godman, staring down soon after one enters the village.
He was born on August 15 in 1967, got married at an early age of 15 - 16 and by the time he was 23, he already had three children, including two daughters. And in 1990, an ill and ageing Satanam Shah, the second chief of Dera Sacha Sauda, decided to bequeath the Dera gaddi to him.
India Today visited the village to find out the reason behind the cult following that this man continued to have enjoyed despite the grave accusations against him. The blind faith that made people look the other way despite the court pronouncing him guilty. The kind that made people so violent that they were willing to kill or die on the day the verdict holding him guilty of rape was announced by the court in Panchkula.
On the face of Roopsingh Sidhu, the man who taught him from class 5th till 10th, sense of disbelief is unmissable. Like most houses in this village, there are pictures of Gurmeet Singh across walls in Roopsingh's home.
"He is a very kind person and when it came to studies, was first in studies as well. Otherwise, had lot of interest in cultural programmes, sports and academics. There was never a complaint against him in school," Roopsingh said.


Rajaram, a man with grey beard and a heavy voice, tells how he spent time with Gurmeet Singh in school as they happened to be classmates during 9th and 10th. Though of the same age, Rajaram has no hesitation in calling Gurmeet Singh as 'pitaji'. It seems referring to the rape convict by any other name is blasphemous for him.
An attempt to tell him that there have been serious accusations of rape, murder, castration of sadhus against him are met with palpable cynicism. Teary eyed, he starts recounting how the man has done a lot of good things for the village. He says how he used to smoke but left it due to 'pitaji's' influence.
"He was very nice during childhood, was of religious belief, was cultured, good in studies and was one who used to take Ram's name. These allegations have been completely baseless, are allegations without any foundation," Rajaram, Gurmeet's childhood friend, said.
The village has some relatives of Gurmeet Singh who still stay there. And for them, Gurmeet Singh's behaviour did not depict any such tendencies during the more than two decades period that he stayed there. Although his paternal uncle does tell India Today that he is unaware if he changed after leaving from there.
"Not at all. Had studied with us till 10th. Has grown up here. Has stayed a lot here in this house because my three children are older than him. Used to stay here. There was nothing like that in him. Were innocent children and had interest in studies. After he left from here, I cannot say," said Gurbaux Singh, Gurmeet's paternal uncle.
There are people in plenty in this Sri Ganganagar village who have revered him for close to 30 years since he got the Dera gaddi, and despite the court's verdict pronouncing Gurmeet Singh as guilty of rape, there is no dearth of those in Gurusar Modia for whom the accusations against him are still anything but true.

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HC issues notice to Arnab Goswami, Republic TV on Tharoor’s plea

The Delhi High Court on Friday sought a response from journalist Arnab Goswami and his channel Republic TV on Congress MP Shashi Tharoor’s plea to refrain from “misreporting” his wife Sunanda Pushkar’s death and asked them to respect his “right to silence”.

Justice Manmohan issued notice to Mr. Goswami and Republic TV after Mr. Tharoor alleged that they continued to engage in “defaming and maligning” him despite an assurance given in the court on May 29 by their counsel.

Taking note of this, the Bench said, “You [Goswami and the channel] have to respect Tharoor’s right to silence.”

Senior advocate Salman Khurshid, appearing for Mr. Tharoor, submitted that the court must direct Mr. Goswami and the channel to not mention the expression “murder of Sunanda Pushkar”, as it is yet to be established by a competent court that her death was “murder”, to ensure the trial was not prejudiced.

Senior advocate Sandeep Sethi, appearing for Mr. Goswami and the channel, said they have only placed the actual evidence and the police report while broadcasting the news. “We have not called him a murderer in any of the news broadcasts on the channel,” he said.

The judge, however, said orally that he had asked counsel who had promised that names would not be taken. “They will have to abide by that,” he said.

Mr. Sethi replied, “My client stands by what was assured by me.”

The court has now fixed the matter for further hearing on August 16.

The court was hearing an application moved by Mr. Tharoor in his pending Rs 2 crore defamation suit against Mr. Goswami and the channel for allegedly making defamatory remarks against him while airing news relating to the mysterious death of his wife.

Sunanda Pushkar was found dead in a suite of a five-star hotel in south Delhi on the night of January 17, 2014. The matter is still under investigation.

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Enhance Parliament’s dignity, Modi tells MPs

Prime Minister Narendra Modi on Friday termed enhancing the dignity of Parliament the need of the hour, and exhorted NDA MPs to contribute to the effective functioning of the legislature.

He was speaking at a meeting of NDA MPs at the G.M.C. Balayogi auditorium on the eve of the vice-presidential polls, in which M. Venkaiah Naidu will be the NDA’s candidate. He also released two volumes of speeches and writings of Mr. Naidu entitled Tireless Voice-Relentless Journey.

‘Crucial period’


Mr. Modi emphasised that the current government had a full majority after 30 years and could contribute in a substantial measure to nation building.

“I consider the period of 2017-22 as being as important as the period between 1942-47, that got us our freedom. In this, the new President and the soon to be elected Vice-President will be from the NDA, and therefore can do much for the country,” he said. “It is the first time since Independence that this is happening,” he said.

He added that the NDA had its own line that could in concert do much to raise the dignity of Parliament. “The supremacy of Parliament is already enshrined in the Constitution, we need to enhance its dignity,” he said. “By our good behaviour and concern for raising issues related to people we can overcome the sense of disappointment people feel with politics and politicians,” he said.

He said the Upper House needed to reflect on how it could guide the aspirations of 125 crore Indians and be inspired by the spirit of the discussions in the Constituent Assembly about the role of the Rajya Sabha.

He said the country was fortunate to have the benefit of leadership of Mr. Venkaiah Naidu in the House. “By marking a vertical line against the name of Shri Naidu in the ballot paper, we resolve to stand by him like a rock for the next five years,” he added.

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India still talking to China

Maintaining its silence on claims by the Chinese government that India has reduced troop levels on the Doklam plateau where they have been in a standoff with the PLA, the government on Friday said it would not comment on “operational details,” but continued to affirm that “war is not an option” despite rising tensions.

“As far as questions on deployments are concerned, these are operational matters on our side or the other side and would not like to specifically go into them,” said MEA spokesperson Gopal Baglay, when asked about comments made by a senior Chinese diplomat in Delhi, who said India had reduced the number of troops sent in to stop a PLA road construction team on June 16, from about 400 at peak levels, to 48 as of Thursday.

“We would continue to engage the Chinese side through diplomatic channels on the basis of the Astana consensus between our leaders,” he added, referring to the meeting between Prime Minister Narendra Modi and President Xi Jinping in early June, where they had agreed not to let “differences become a dispute.”

Asked about what diplomatic channels are still available, given a rising number of threatening statements from China, Mr. Baglay said, “If you understand the signs, you should let a secret remain a secret,” (Ishaaron ko agar samjho toh, Raaz ko raaz ko rahne do), a reference to a 1973 Hindi film song.
The remarks by the Ministry followed External Affairs Minister Sushma Swaraj’s statement in Parliament on Thursday in reply to questions from the Opposition over the government’s handling of foreign policy in general and the Doklam standoff with China in particular.

On Friday, facing several questions on the issue from journalists, the MEA added that its refusal to comment on charges made by the Chinese government over the past few days of a “transgression by Indian troops”, didn’t signify that it was unprepared for an escalation in tensions.

“The govt. of course remains prepared. It’s government’s responsibility to ensure the security of its citizens and territory and we remain prepared but EAM [Sushma Swaraj] also said [on Thursday] that war is not an answer and as far as the construction of road is concerned, the development of any part of India is a legitimate interest of the govt. and its responsibility.”
In an interaction with a few journalists, including from The Hindu on Thursday, Chinese Deputy Chief of Mission Liu Jinsong had warned that India would face “serious consequences” if it doesn’t withdraw all its troops from the area under dispute between China and Bhutan, and even discounted India’s position that its troops were there at the request of Bhutan’s government. The diplomat, whose comments were followed by an equally stern message from the Chinese Ministry of Defence who spoke of “limits to restraint”, also claimed that China had notified India about its proposal to undertake road construction on Doklam twice before the standoff began on June 16.

“Royal Govt. of Bhutan and Govt. of India have been in continuous contact through the unfolding of these developments. In coordination with the Govt. of Bhutan, Indian personnel who were present at the general area of Doka La approached the Chinese construction party and urged them to desist from changing the status quo,” Mr. Baglay, who ended his tenure as official spokesperson on Friday, said in response to the Chinese DCM’s comments.

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Gym rules for beginners

Finally decided to hit the gym after months (or years) of procrastination? While you congratulate yourself on finally taking this big step, here are some things that you need to keep in mind when you start working out at a gym for the first time...
Exercising cannot be done while you wear just about anything, so invest a bit in your gym wardrobe. You don't have to stick to only black colours, rather purchase some gym clothes in funky neon colours. Make sure what you wear isn't too tight or loose.
Exercising means you are bound to sweat, which means you need to wipe certain equipment after use. Most gyms provide abundant towels so you don't have to worry about scrambling for one.
While sweating is inevitable, you don't have to dunk yourself in layers of cologne or perfume before you begin your workout. Apply just a little before your start because too much of it mixed with your sweat will make people around you gag.
Never leave equipment lying around — not only will keeping things back in their place make other gym members happy, it will also lower chances of anyone tripping and injuring themselves.
Don't expect results overnight. Your body needs to get used to a workout regimen and this can only happen when you are consistent and patient. Don't hesitate to ask for advice from trainers — they're there to guide you so that you don't injure yourself.

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7 secrets of yogic nutrition

Ever wondered what is so special about the way yogis eat? Here's revealing some of the top secrets of yogis that can help attain a balance between the mind, body and soul...
An start
There is a build-up of toxins and acids in our bodies overnight, hence a ritual of lemon water on an empty stomach is very dear to yoga. It is extremely alkaline, detoxifies and wakes ups all the organs much better than coffee does. Add pink Himalayan salt to it and you amplify its detoxifying power.
Sattvic eating
In ancient texts, there is no mention of carbs, proteins and fats. Food is divided into Sattvic, Rajasic and Tamasic. Sattvic diet is one that leads to clarity of mind and physical health. It is plant-based, light, extremely alkaline and eco-friendly - like fresh fruits, green leafy vegetables, nuts and grains. Rajasic is more stimulating, heat producing, rich and acidic, which includes meat, eggs, pickles, tea/coffee. Tamasic diet leads to dullness and lethargy. It's acidic, putrid and reheated. It includes alcohol, sugary foods and beverages. Yogis only follow the Sattvic way of eating.
Plant-based
Everything in yoga is related to prana (life force). Food which has prana gives us physical and emotional strength. Cooked food is of less importance - heat destroys its fibre, nutrients and enzymes to quite an extent. So are canned, frozen, microwaved, or highly processed foods. Raw food, as intended by nature, gives us all vitamins and minerals - and in the most bio-available form. The method of sprouting is given top importance as it's one of the best ways to consume functional "live" enzymes. Enzymes play a vital role in digestion and fighting disease.
Fasting
Yoga believes that accumulation of toxins breeds disease. Wrong eating habits, exposure to chemicals, build-up of negative emotions lead to an imbalance of mind and body. Fasting is one of the most common practices that can counter-balance this. There are various ways of fasting: water fast, fruit fast, giving up one or two meals in a day. The main reasoning behind this is to give our digestive system a break.
A famous yogi once said: "The greatest enemy of health and long life is overeating." There is a term in yoga called Mitahara, which means moderate eating, leaving one quarter of the stomach reserved for the movement of air. This eating style is easy on digestion and in quantities that can keep the body and mind clear and light.
Good fats
Yogic nutrition is incomplete without ghee, coconut oil and soaked nuts/seeds. They make food appetizing, digestible and satisfying. They help in healing the mind too. The presence of fats in the body improves memory, neural conductivity and mental well-being.
Herbs & adaptogens
Teas or concoctions of intensely flavoured and power-packed herbs like turmeric, ginger, coriander, pepper, cinnamon, and cardamom are the go-to beverages for yogis. They are anti-inflammatory, anti-microbial and detoxifying in nature. Yoga also encourages use of adaptogens like Ashwagandha and Triphala. They are known to lower stress, stimulate thyroid function and protect against oxidative stress.

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Survey: This is how Delhi moms are breastfeeding

We all know breastfeeding is ideal for the baby. Reiterating the fact, a recent study published by Lancet stated that breast milk can make the world healthier and smarter. It protects the baby against infections and babies who are exclusively breastfed for the first few months have lower risk of health issues.
World Breastfeeding Week 2017 starts today. WHO recommends exclusive breastfeeding starting within an hour after birth until a baby is 6 months old. Medela India, a research-based company that provides breastfeeding solutions to mothers around the world, conducted a breastfeeding survey amongst new mothers across major metros and their cities to understand the most common issues that affects a mother's breastfeeding decision.
The idea of the survey was to find breastfeeding habits, recent trends, key insights of lactating mothers; both stay-at-home and working along with challenges faced by mothers in breastfeeding their baby.
Below are findings from New Delhi:
1. Only 28 per cent initiated breastfeeding in the first hour
2. 49 per cent of mothers fed their babies with colostrum after birth, wherein 41 per cent still fed them with formula feed
3. 80 per cent mothers plan to breastfeed their babies for first 6 months
4. 32 per cent fed their babies with formula feed due to doctor's recommendation
5. 28 per cent consult their own mothers for advices on breastfeeding and 22 per cent with paediatrician
6. Only 11 per cent consulted a lactation consultant for advice
7. 53 per cent mothers quit their jobs after becoming a mother
8. 38 per cent could return back to their jobs within 6-9 months
9. 45 per cent of mothers use a breast pump
10. 36 per cent of mothers got to know of breast pumps through family/friends while 35 per cent knew through online source
11. 25 per cent of mothers suffered from low milk supply and 27 per cent suffered from sore/cracked nipples
12. 41 per cent of mothers felt that their offices don't have any nursing facilities installed in their office for new mothers

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Indian helps Blackstone become world’s largest office landlord

MUMBAI: Tuhin Parikh waited for last decade's real estate party to go bust before investing big dollars to create the largest ownership of office buildings globally. Since then, the 44-year-old senior managing director at Blackstone — the world's biggest private equity firm and the most influential real estate investor — has aggregated a 100-million-sqft portfolio in India, which is almost 12 times the size of the Bandra-Kurla Complex or 16 times bigger than Nariman Point, both business hubs in the country's commercial capital, Mumbai.
Parikh struck acquisitions, joint ventures and made strategic investments to build the India portfolio that dwarfs goliaths like Boston Properties and Vornado Realty in the US. Parikh and Blackstone virtually scripted a gold rush into the country's rent-yielding office spaces, which saw blue-chip investors and sovereign wealth managers like Brookfield Asset Management and Qatar Investment Authority stream in.
Now, as Indian stock markets soar to record highs, Blackstone plans to list one of its joint ventures, Embassy Office Parks, which bankers expect to fetch $4-5 billion valuation.
While this may be a test case for listing real estate investment trusts (REITs) in the country, Blackstone India office space assets will be worth $20 billion when fully developed in the next five years. Details accessed by this newspaper show that Blackstone has 61 million sq ft of leased office space with the remaining in the pipeline to be completed by 2023. "Blackstone is investing in the future of India, and betting on its long-term economy even though IT services and back-office industries are facing headwinds. It speaks about Tuhin's persuasion skills to convince faraway investors to invest big in India real estate," HDFC chairman Deepak Parekh said.
In the leased space alone, Blackstone India has moved past the biggest office landlord in China—CR Land with about 55 million sq ft space and $20 billion of market value. Among the more well-known US office space owners, Boston Properties with 45 million sq ft in Boston, New York and San Francisco has a market value of $31 billion. Japan Real Estate Investment Corporation has about 29 million sq ft assets in Tokyo with $10 billion in market value.
Later this year, Embassy REIT will list 35 million sq ft operational and pre-leased offices, with Rs 1,600-crore annual rentals, to raise as much as $1 billion, or Rs 6,500 crore. This provides both Blackstone and Embassy with liquid shares in a listed trust, offering inflation-hedged returns to investors fleeing gold and residential markets.
Blackstone's office space build-up accelerated construction activity in an otherwise morbid sector in recent years—ongoing projects have Rs 16,000-crore capital expenditure, employing 27,000 construction workers. The investment thesis — stable, long-term rental yields in India's services-led economy—revived the real estate sector's contribution to FDI, which crawled back to 11.6% in FY16. More importantly, it energized office space build-up for large corporations as well as startups powering economic growth.
When Blackstone entered in 2006, Indian real estate was in a tizzy, inebriated by the funding frenzy of the go-go years. Parikh didn't strike a single deal for almost four years, and, inevitably, the party ended sooner. The field was almost empty after the crash with most investors fleeing Indian real estate after sinking money into ill-fated land bank stories.
Parikh leapt into the imagination of Mumbai financial mavens when Blackstone acquired the iconic Express Towers in 2013. But he had been quietly building an office space portfolio in Bengaluru and Pune for a few years by then. Blackstone initially chose cities which housed R&D hubs and shared service centers of marquee global corporations. These were clients ushering in modern workspaces and forked out commensurate rents.
Parikh worked on identifying strong local partners, even though outright acquisitions were also on the plate. "He worked with a slender team in choosing good partners like Jitu Virwani of Embassy and K Raheja, besides identifying the right premises with marquee clients. The assets are well spread out, reducing the concentration risks as well," Parekh of HDFC, who is unrelated to Parikh of Blackstone, added. The New York- headquartered investor has 27 projects on the ground across six cities in India.
Blackstone's activity had caught the attention of several global investors, including Canadian Pension Plan and reignited ambitions of GIC of Singapore, among others. The large university endowments and family offices that invest in private equity firms prodded them to look at the Indian commercial real estate market. But this investor fancy is posing problems at a time when the job-generating sectors — IT services, pharma and telecom — are at a crossroads. The unabated build-up leading to a falling capitalization rate (used to estimate investor's potential return based on rentals) and prospect of increased regulatory scrutiny are among the worries Blackstone is keeping track of.

BETTING ON INDIA'S FUTURE

Tuhin Parikh—the lanky, bearded and number crunching Mumbaikar— schooled at Maneckji Cooper, went to Narsee Monjee and is an alumnus of IIM Ahmedabad. He began his corporate career with ITC and worked with The Chatterjee Group before joining Blackstone
"Blackstone is betting on India's long-term economy even though IT services and back-office industries are facing headwinds. It speaks about Tuhin's persuasion skills to convince faraway investors to invest big in India real estate"

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Murder outside South Delhi stadium over an affair

NEW DELHI: A day after a 40-year-old woman was found dead outside Thyagaraj Stadium in south Delhi, a man named Vinod (34) was arrested for allegedly planning and executing the murder.
The woman was in a live-in relationship with Vinod, but they had recently become estranged, police said.
Vinod told the police that he had married the woman, Santoshi, at an Arya Samaj temple. A few days ago, when he returned from work he found her with another man. When he objected to this, she fought with him, left the house and started staying on rent in Mundka.
The accused then decided to kill Santoshi. He took her to INA market where he bought a knife from a cutlery shop. The estranged couple then had a few drinks together after which he took her to gate number 1 of Thyagaraj Stadium and stabbed her multiple times.
After confirming that she had died, he threw the knife at the spot and went to his cousin's house in Mundka.
The man has four brothers and a sister. His father had passed away six years ago. Earlier, he was a fruit vendor near Sewa Nagar railway crossing. He has been a tuberculosis patient for the past eight months.
Santoshi's body was handed over to her family on Tuesday. Her children have been sent to a childcare home and will be handed over to the nearest family members once they approach the authorities.

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41 NE women commandos to man frontline defences in Delhia

NEW DELHI: Undergoing training by the best in the business, these 41 women commandos from Northeast may be second to none when it comes to handling a terror strike or a hostage situation. This Independence Day, these elite women cops would helm the security detail at Red Fort and India Gate, amid intelligence inputs of women Fidayeen planning to target the capital.
Right now, these women are in the middle of a four-month advance commando training at Jharoda Kalan. Inducted into the force as constables, they have already undergone a rigorous 10-month police training, which they completed with exceptionally good grades. The new commando force is the brainchild of police commissioner Amulya Patnaik.
According to special commissioner Dependra Pathak, these commandos will be posted with different units, including Parakram and SWAT. "Many of them will be posted in the anti-terror Parakram vans. As of now, there are 10 such vans and each of them has a women commando. Fifteen more vans will be inducted soon and these commandos will be deployed there too," he added.
An ACP-rank officer, O P Sharma, is heading the training programme. To cross the language barrier, an instructor from the Northeast has been roped in. "These policemen are extremely professional and dedicated towards their training. They can spring from deep sleep to action — fully armed — within a minute of an alarm being sounded. There is an amazing mix of cultures on display at the academy at present," said Sharma.
The training includes advanced hand-to-hand combat moves from Krav Maga, a form of martial art developed by the Israeli army. Most of these women had joined Delhi Police in 2016. Pressed into action, they can carry out reconnaissance, design maps and begin an assault within 10 minutes of reaching a spot. Each "hit-team" consists of a team leader, two recce officers, a communication specialist, two sharpshooters and a medic.
Each commando is armed with an AK-47 assault rifle, or an MP5 submachine gun, with at least four 30-round magazines, a Glock 17 or Glock 26 pistol, hand grenades, a wireless set, a 20-metre nylon rope, a pencil torch, a bulletproof helmet (patka for Sikhs), bulletproof jacket, flame torch, cutter and a commando dagger. Special knee and elbow pads are also worn for protection during stealth attacks. The commandos also learn warfare techniques, such as identifying improvised explosive devices.
These commandos are best equipped to handle crises in the capital as their training and combat skills are Delhi-centric — from climbing multi-storey buildings within seconds to rescuing hostages from a room located in the core of a hotel, or a DTC bus or the Metro.

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India permitted to construct Kishanganga, Ratle projects: World Bank

WASHINGTON: Under the Indus Waters Treaty, India is permitted to construct hydroelectric power facilities on tributaries of the Jhelum and Chenab rivers with certain restrictions, the World Bank has said.
Pakistan opposes the construction of the Kishanganga (330 megawatts) and Ratle (850 megawatts) hydroelectric power plants being built by India, it said in a fact sheet issued yesterday at the conclusion of secretary-level talks between the two countries over the Indus Waters Treaty (IWT).
Noting that the two countries disagree over whether the technical design features of the two hydroelectric plants contravene the treaty, the World Bank said the IWT designates these two rivers as well as the Indus as the "Western Rivers" to which Pakistan has unrestricted use.
"Among other uses, India is permitted to construct hydroelectric power facilities on these rivers subject to constraints specified in Annexures to the treaty," the Bank said in its fact sheet as it noted that the secretary-level discussions between Indian and Pakistan on the technical issues of the IWT took place this week "in a spirit of goodwill and cooperation".
The parties have agreed to continue discussions and reconvene in September in Washington, DC, it said in a separate statement.
In the lengthy fact sheet, the World Bank said Pakistan asked it to facilitate the setting up of a Court of Arbitration to look into its concerns about the designs of the two hydroelectric power projects.
On the other hand, India had asked for the appointment of a neutral expert to look into the issues, contending the concerns Pakistan raised were "technical" ones.
The IWT was signed in 1960 after nine years of negotiations between India and Pakistan with the help of the World Bank, which is also a signatory.
The World Bank's role in relation to "differences" and "disputes" is limited to the designation of personnel to fulfill certain roles when requested by either or both of the parties, the fact sheet said.

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Skipping breakfast may be bad for your heart, doctors say

Planning meals and snacks in advance and eating breakfast every day may help lower the risk of cardiovascular disease, new guidelines from U.S. doctors say.

Eating more calories earlier in the day and consuming less food at night may also reduce the odds of a heart attack, stroke or other cardiac or blood vessel diseases, according to the scientific statement from the American Heart Association.

"When we eat may be important to consider, in addition to what we eat," said Marie-Pierre St-Onge, chair of the group that wrote the guidelines and a nutrition researcher at Columbia University Medical Center in New York.

As many as 30 percent of U.S. adults may routinely skip breakfast, a habit that has become more common in recent years as more people snack throughout the day instead of sitting down for three traditional meals, St-Onge and colleagues note in the journal Circulation.

When people do eat breakfast daily, they're less likely to have risk factors for cardiovascular disease like high cholesterol and elevated blood pressure. And people who skip this morning meal are more likely to have risk factors like obesity, poor nutrition and diabetes or high blood sugar.

That's because meal timing may affect health by impacting the body's internal clock. We may not process sugars as well at night as we do during the day, and studies of shift workers have linked this schedule with a greater risk of obesity and heart disease than a typical day job, St-Onge said by email.

"We know from population studies that eating breakfast is related to lower weight and healthier diet, along with lower risk of cardiovascular disease," St-Onge said.

"However, interventions to increase breakfast consumption in those who typically skip breakfast do not support a strong causal role of this meal for weight management, in particular," St-Onge cautioned. "Adding breakfast, for some, leads to an additional meal and weight gain."

It's possible that some people who add breakfast aren't eating the right things or cutting back on what they eat later in the day, resulting in more calories but not necessarily good nutrition.

A healthy diet is heavy on fruits and vegetables, whole grains, low-fat dairy, poultry and fish, according to the guidelines. Eating well also means limiting red meat, salt and foods high in added sugars.

Plotting out what to eat ahead of time, especially for busy people who eat on the go, can help create a diet that's better for heart health, St-Onge said.

"Planning ahead and making healthy, carry-on foods is important," St-Onge suggested. "This could be a homemade smoothie or whole grain muffin or cereal bar for breakfast; packing a sandwich or leftovers for those times when time is tight."

Advance thought can also help people eat the right amount of food throughout the day and eat at the right time, said Samantha Heller, a nutritionist at New York University Langone Medical Center who wasn't involved in the guidelines.

"The 'eating several small meals' during the day advice that we commonly hear is unrealistic for most people because the 'small' meals often turn into meal-sized meals and weight gain is inevitable," Heller said by email.

"Another booby trap for overeating is after dinner," Heller added. "Night time eating is quite common and an easy way to add unnecessary calories and pack on the pounds over time because people snack when in front of TV, computer and tablet screens."

Heller's advice: "Once dinner is finished, the kitchen should be closed. If your schedule is crazy and you cannot get to dinner until later in the evening, then eat light at night."

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