Name: London to ban junk food advertising on public transport
Uploaded: 2018-11-26T15:41:15.0+05:30
Duration: T00M22S
Channel: editorji
Description: London has announced a ban on the advertising of junk food across all mediums of public transport in the city. The decision was announced by London Mayor Sadiq Khan and will apply to food and non-alcoholic beverages that are high in fat, salt or sugar. The ban will be effective from February 25 next year and is a measure to control the childhood obesity crisis.

London has announced a ban on the advertising of junk food across all mediums of public transport in the city. The decision was announced by London Mayor Sadiq Khan and

London to ban junk food advertising on public transport

London has announced a ban on the advertising of junk food across all mediums of public transport in the city. The decision was announced by London Mayor Sadiq Khan and will apply to food and non-alcoholic beverages that are high in fat, salt or sugar. The ban will be effective from February 25 next year and is a measure to control the childhood obesity crisis.

According to NASA’s an asteroid, named ‘2008 GO20,’ sized about 220 metres in diameter, will zoom past Earth on July 25. It will cross our planet

An asteroid thrice the size of the Taj Mahal will pass close to Earth and according to NASA, it will reach its closest approach Sunday.

Asteroid 3 times the size of Taj Mahal will zoom past the Earth on July 25

An asteroid thrice the size of the Taj Mahal will pass close to the earth on July 25
According to NASA&rsquo;s&nbsp;an asteroid, named &lsquo;2008 GO20,&rsquo; sized about 220 metres in diameter, will cross our planet at a distance of 4.7 million kilometres at 3 am IST.
The asteroid is moving towards Earth at a speed of 29,000 kilometre per hour.
Though the asteroid is hoped to safely pass by the earth&rsquo;s orbit,&nbsp;NASA has flagged it as a potentially hazardous object, given it is more than 150 metres in diameter.&nbsp;&nbsp;
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Running is incredibly beneficial to the body, mind and spirit. Even short runs can leave you feeling more energised and focused.

When you become a runner, it changes your life. But you may not know how much it improves your overall health. Here are some amazing benefits of running.

Amazing benefits of running that will make you want to log extra miles

Running is a popular form of physical activity. It doesn&rsquo;t need much equipment and you can do it just about anywhere or at anytime that is convenient for you. It's also an activity that spans across ages as it's never too late to take up running.
Running is one of the most effective ways to burn calories and build cardiovascular endurance. It helps to increase your mental strength and if you run outdoors, you benefit from exposure to nature. It can also reduce stress, relieve anxiety and boost your mood. A beginner to exercise should start with brisk walking, progress to jogging and work up to running.
Whether it's your favorite part of the day or something you have to push yourself through, the benefits are undeniable. Here are some amazing benefits of running, as suggested by the US, National Institute of Health (NIH).
Better long term health
Running even five to 10 minutes a day, at slow speeds is associated with a drastically reduced risk of dying from cardiovascular disease, according to a study in the Journal of the American College of Cardiology. Runners enjoy an overall improved quality of life. A consistent running habit can add extra time on the clock for you and save you from heart diseases as well.
Improves Immunity
The pulmonary benefits of running are incredible, each stride of our run forces our lungs to clear out most airborne bacteria. Running elevates body temperature while also improving the overall circulation in our bodies, thus helping build a robust immune system.
Better sleep
Quality sleep is essential for your health. Your body repairs itself when you're asleep, which is why you wake up feeling refreshed. A study published in the Journal of Clinical Sleep Medicine has found that regular exercise can improve the quality of your sleep and help you sleep through the night. But try to avoid running too late in the day. This can interfere with how well you sleep at night.
Strengthens knees
No, running doesn&rsquo;t wreck your knees, it does the exact opposite. Research from the Lawrence Berkeley National Laboratory shows that running decreases the risk of arthritis. That may be because it increases the flow of nutrients to the cartilage in your knee while also strengthening the ligaments around the joint.
Improves memory
If you find that you have problems with your memory, start running. It affects your brain in the short and long term. Aerobic exercise gets your heart rate up and makes you sweat. This can boost the size of your hippocampus, the part of the brain responsible for memory and learning.

IIT Mandi team has developed an AI-based computational model for automated disease detection in potato crops to prevent future famines.

One of the most versatile vegetables &ndash; we eat potatoes&nbsp;in&nbsp;everything from curries&nbsp;to&nbsp;biryani&nbsp;or in the form of French fries&nbsp;or even&nbsp;aloo parathas.
ALSO WATCH&nbsp;<a href="https://www.editorji.com/story/the-superpowers-of-sweet-potato-enhancing-immunity-1597718295326">The superpowers of sweet potato: enhancing immunity&nbsp;</a>
But did you know that this beloved root vegetable is threatened by&nbsp;one of the most devastating plant diseases of any crop! Called Potato Blight,&nbsp;it&nbsp;is a common disease of the potato plant, that starts as uneven light green lesions on the&nbsp;plant&nbsp;and soon spreads into large brown to purplish-black necrotic patches that eventually lead to rotting of the plant and can wipe away the entire crop, if left undetected.
As of now, the&nbsp;detection and identification of blight is done manually in India and in most developing countries as well.&nbsp;Trained personnel scout the field and visually inspect&nbsp;the&nbsp;potato foliage. The process is tedious and impractical but researchers from the Indian Institute of Technology (IIT) Mandi are trying to simplify the process with the&nbsp;use of artificial intelligence.&nbsp;&nbsp;
Working&nbsp;in collaboration with the Central Potato Research Institute in Shimla, the team has developed an AI-based computational model&nbsp;for automated disease detection in&nbsp;potato&nbsp;crops using photographs of its leaves.&nbsp;
Publishing in the journal&nbsp;Plant Phenomics,&nbsp;the team says their idea may help prevent financial catastrophe to the farmer and the country&rsquo;s economy.&nbsp;
To make their technology easier to use, the IIT Mandi team is now&nbsp;working&nbsp;on a smartphone app&nbsp;that will be accessible as part of the&nbsp;Department of Biotechnology&rsquo;s&nbsp;<a href="https://play.google.com/store/apps/details?id=plantvillage.farmerzone.cropadvisory&amp;hl=en_IN&amp;gl=US">FarmerZone&nbsp;Crop Advisory</a> app.&nbsp;
WATCH MORE&nbsp;<a href="https://www.editorji.com/story/students-create-the-perfect-formula-for-roast-potatoes-1577353179310">Students create the 'perfect formula' for roast potatoes&nbsp;</a>

Making food a large sum of their total expenditure, Gen Z spends about 23% of their budget on food products and eating out.

Born after the mid-1990s to the early 2010s, Generation Z&nbsp;is known as the age group that loves expression,&nbsp;individuality&nbsp;and&nbsp;hates labels. But you might not know much about this digitally native generation&rsquo;s food habits!
ALSO WATCH&nbsp;<a href="https://www.editorji.com/story/young-adults-prefer-marijuana-high-abstain-from-alcohol-survey-1602674921103">Young adults prefer marijuana high, abstain from alcohol: survey</a>
Well, a&nbsp;US study has found that Gen Z wants to eat less meat but does not shy away from their munchies.&nbsp;Making food a large sum of their total expenditure, Gen Z also spends about 23% of their&nbsp;budget&nbsp;on food, found the bi-annual Piper Sandler report.&nbsp;&nbsp;
So, what is Gen Z eating? The survey of 7,000 teens found three key food trends common amongst the kids.&nbsp;&nbsp;
<h3>No additives for us, please!&nbsp;</h3>
Clean eating is incredibly important to Gen Z. Both boys and girls in the survey expressed a preference for organic or natural food, free of any additives. This&nbsp;shows that paying attention to the ingredients labels is not an exception but a norm!&nbsp;
<h3>Give me all the snacks!&nbsp;&nbsp;</h3>
While the older gen may prefer proper&nbsp;sit-down&nbsp;meals, Gen Z is more into snacks and short meals dispersed throughout the day.&nbsp;More than half (or 54 per cent) of the&nbsp;teens&nbsp;surveyed said they&nbsp;invest in healthy snacks, but only 3 per cent of them said they reach out for fruit or veg as their snack of choice.&nbsp;
<h3>Reducing meat is a big feat!&nbsp;</h3>
Half of everyone surveyed claimed they have already reduced their meat consumption&nbsp;and 15 per cent said they have switched to&nbsp;plant-based meats.&nbsp;This makes sense as the younger generation is known to raise alarm over the environmental issues with commercial meat production.
WATCH MORE&nbsp;<a href="https://www.editorji.com/story/meet-india-s-youngest-food-safety-ambassador-1591523704142">Meet India's youngest food safety ambassador</a>

Mangoes have a sweet taste and aroma which is relished by many. From Langra to Chausa, celebrate National Mango Day with some exquisite varieties famous in India.

NATIONAL MANGO DAY 2021: In India, mangoes are not just a fruit but a delicacy known for their juicy flesh and sweet aroma. From mango milkshakes, mango salads, mango kulfi to mango chutneys and pickles, it is enjoyed in various forms and as a part of several recipes.
The first known cultivation of mangoes was in India around 5000 years ago. Now India is one of the largest producers of mangoes, offering several kinds and varieties to the world. Each variety has its own distinct flavour, size and texture.
This mango day on 22nd July, celebrate with some of the famous varieties found in India.
Kesar
Kesar or also know as Gir Kesar is one of the most sought-after varieties. Majorly grown in Gujarat, it was first cultivated by the Nawabs of Junagarh. It is famous for its juicy and bright orange pulp.
Chausa
Chausa is known to have been introduced by Sher Shah Suri. Named after a city in Bihar, it is quite popular in North India. It is relished for its sweet taste and yellow skin.
Langra
Langra is that variety of mango which is known to have originated in Varanasi, Uttar Pradesh. It has a sweet aroma and the skin of the mango remains greenish even when it is ripe.
Banginapalli
Banginapalli is largely produced in the Banganapalle of Kurnool District in Andhra Pradesh. It has an oval shape, thin yellow skin and a sweet aroma.
The list doesn&rsquo;t end here as there are hundreds of different varieties available in India. Irrespective of the variety, don't forget to bite into the juicy and sweet flesh of mangoes this Mango Day!
Also Watch:&nbsp;<a href="https://www.editorji.com/story/it-s-officially-mango-season-here-are-some-more-reasons-to-consume-this-fruity-delight-1621332651343" target="_blank">It's officially Mango season! Here are some more reasons to consume this fruity delight</a>

India’s food regulator FSSAI said in a tweet that the risk for food-borne and other illnesses is much higher during monsoons and shared some tips to stay fit and health

Cool winds and pouring rains are synonymous with delicious snacks and good vibes. But as beautiful as the monsoon&nbsp;rains may look, the weather also brings with it a hoard of diseases like dengue, malaria,&nbsp;diarrhoea&nbsp;and of course,&nbsp;common cold and flu.
WATCH MORE <a href="https://www.editorji.com/story/food-items-that-we-should-say-a-big-no-no-to-during-the-monsoon-season-1622954847363">Food items that we should say a big no-no to during the monsoon season</a>
India&rsquo;s primary food regulatory body, the&nbsp;Food Safety &amp; Standards Authority of India (FSSAI) said in a tweet that the risk for&nbsp;food-borne and other illnesses&nbsp;is much higher during the monsoons and shared some tips to stay&nbsp;fit and&nbsp;healthy!&nbsp;
Here are FSSAI&rsquo;s top tips:&nbsp;
<ul>
<li>Wash all food items thoroughly before cooking them</li>
<li>Be extra vigilant about keeping yourself and your surroundings clean</li>
<li>Cook only&nbsp;the&nbsp;amount of food that you can consume right away and eat only freshly prepared meals&nbsp;&nbsp;</li>
<li>Refrigerate any leftover food as soon as possible to avoid microbial growth. When eating leftovers, always warm them before consumption&nbsp;</li>
<li>Milk, curd and other perishable food items should be stored in a&nbsp;refrigerator&nbsp;at all times</li>
<li>Improve your immunity by&nbsp;adding&nbsp;spices such as black pepper,&nbsp;garlic, ginger, cumin seeds, coriander seeds and turmeric powder&nbsp;to your regular diet. These wonder ingredients help your body defend itself&nbsp;against&nbsp;pesky monsoon diseases</li>
</ul>
ALSO WATCH&nbsp;<a href="https://www.editorji.com/story/monsoon-skincare-expert-tips-to-prevent-skin-infections-1597473444669">Monsoon skincare: expert tips to prevent skin infections&nbsp;</a>

Paleo Diet aims to include unprocessed animal and plant-based foods with enough physical activity for a healthier lifestyle.

If the food is made in a factory and is full of preservatives, do not eat it! This is the basic principle of the paleo diet which is designed to resemble what humans must have eaten in the Paleolithic&nbsp;era or during the stone-age. Paleo diet aims to include unprocessed animal and plant-based foods along with propagating enough&nbsp;physical activity in order to lead a healthier life. According to a study published in the European Journal of Clinical Nutrition, paleo diet reduces systolic blood pressure, lowers insulin sensitivity and improves cholesterol balance.
What to eat?
Modern-day food is heavily processed and modified using preservatives and other chemicals. In paleo diet, the essential premise is to eat simple, unprocessed and fresh food. All kinds of plant and animal based whole foods like meat, fish, eggs, nuts, fruits, healthy fats and oils can be consumed. While water should be the main source of hydration, beverages like black tea and coffee are not entirely prohibited. And for some cheat day indulgence, small amounts of red wine and dark chocolate are also allowed from time to time.
What to avoid?&nbsp;
All things processed or preserved must be avoided at all costs. Packaged food, soft drinks, artificial sweeteners, processed dairy products like cheese and butter, legumes and vegetable oils must also be avoided in the paleo diet.
While there is no specific way to follow the paleo diet, the main idea is to avoid processed foods and focus on healthy, whole foods to live a longer and fuller life. It is also advisable to consult a professional dietician&nbsp;before making any dietary changes.&nbsp;
Also watch:&nbsp;<a href="https://www.editorji.com/story/flexitarian-diet-all-you-need-to-know-about-this-new-diet-trend-1624607482560">Flexitarian Diet: All you need to know about this new diet trend</a>
Also watch:&nbsp;<a href="https://www.editorji.com/story/high-blood-pressure-got-you-worried-try-dash-diet-1625299060537">High blood pressure got you worried? Try Dash Diet!</a>

The pasta chips are a crunchy, chips-like flavoured snack that can be relished with dips or just munched on by itself.

From&nbsp;cacio&nbsp;e&nbsp;pepe&nbsp;and carbonara&nbsp;to tangy&nbsp;arrabbiata, there are many ways to cook and enjoy pasta.&nbsp;There are said to be&nbsp;at least 300 types of pasta&nbsp;shapes, known by&nbsp;many different&nbsp;names.&nbsp;And the Italian favourite can be as easy or as complex a dish to prepare depending on how much effort&nbsp;you want to put into the process.&nbsp;&nbsp;
And if the hundreds of traditional&nbsp;or&nbsp;modern pasta recipes don&rsquo;t interest you, Internet chefs are experimenting with a dish called &lsquo;pasta chips&rsquo; that&nbsp;just might do the trick.&nbsp;The recipe reportedly went viral after being shared on&nbsp;video-sharing app&nbsp;TikTok&nbsp;by&nbsp;Emily Chan of @bostonfoodgram&nbsp;who said she found the recipe on Delish&nbsp;and gave it her own twist for her followers.&nbsp;Since then, many have recreated and shared their own versions of the spicy snack on social media platforms.&nbsp;
WATCH MORE&nbsp;<a href="https://www.editorji.com/story/these-viral-recipes-on-instagram-are-actually-worth-a-try-1619326752881">These viral recipes on Instagram are actually worth a try!</a>
For the uninitiated,&nbsp;pasta&nbsp;chips are a crunchy, chips-like flavoured&nbsp;snack that can be relished with dips or just&nbsp;munched on&nbsp;by itself.&nbsp;&nbsp;
To make&nbsp;your own&nbsp;pasta chips at home, all you have to&nbsp;do&nbsp;is boil any pasta shape of your choice&nbsp;and mix in some&nbsp;vegetable&nbsp;oil, cheese and&nbsp;your favourite&nbsp;spices&nbsp;to the strained pasta. Once you&rsquo;ve mixed this well, just deep fry, air fry or bake the pasta&nbsp;till it's crunchy&nbsp;and your&nbsp;delicious&nbsp;pasta chips&nbsp;are&nbsp;ready!
ALSO WATCH&nbsp;<a href="https://www.editorji.com/story/proffee-this-new-viral-coffee-trend-will-amp-up-your-breakfast-game-1615094390390">Proffee: this new viral coffee trend will amp up your breakfast game!&nbsp;</a>

Stanford researchers have revealed that fermented foods like yogurt, kimchi and cottage cheese can reduce chronic inflammation in the body

A new study by researchers at Stanford School of Medicine says that fermented foods in the diet can help lower inflammation in the body. Fermented foods improve overall microbial diversity, thereby lowering inflammation.
Inflammation is a natural healing process in the body. Whenever there is physical stress like infection or injury to the body, the immune system releases antibodies and proteins as a biological response. Blood flow also naturally increases around the area to help in the healing process.
However, there are times when the body mistakenly perceives its own cells or tissues as harmful. This causes collateral damage and can lead to auto-immune diseases. And while inflammation is a natural response, chronic inflammation can increase the risk of various diseases, like type 2 diabetes, asthma and tuberculosis.
In the study, 36 healthy adults were observed for a period of 10 days. Fermented foods like yogurt, kefir&nbsp;(a fermented milk-based drink), kimchi and cottage cheese were incorporated into their diet. Alcoholic drinks were not included in the diet plan for the subjects. After 10 days, four types of immune cells showed less activation in the subjects. This proved that fermented foods decreased the activation of immune cells that are involved in chronic inflammation. Larger servings of these foods showed stronger effects.

Detox Diets that are known to detoxify, remove waste, improve digestion and regulate body weight may not be as beneficial.

With so many diets taking the rounds, it is but natural to get confused about which one to follow. Amongst the several known diets, there is the infamous Detox diet.
Detox Diets are short-term diets that can vary from one day to almost a month. According to the British Dietetic Association, these diets may include, fasting for short periods of time, consuming only fruits and vegetables, cutting out wheat and dairy foods, consuming a limited range of foods, or avoiding caffeine and alcohol. This diet is known to detoxify, remove waste, improve digestion and regulate body weight.
But is this diet worth your time and effort? As per experts and dieticians from BDA, the Detox diet is not as beneficial as people think it to be. They highlighted that the human body has its own &ldquo;built-in ability&rdquo; to help detoxify and remove waste, and thus people&nbsp;need not be dependant on a specific diet to do so.&nbsp;
A lot of people who follow this diet claim to feel a lot better when they follow a focused eating or fasting plan. They don&rsquo;t realise that eating less or fasting more can leave you feeling more weak than healthy. People also forget that it is actually the elimination of unhealthy food items like alcohol and other processed food that makes you feel better and not the diet in itself.
Also Watch:&nbsp;<a href="https://www.editorji.com/story/detox-water-facts-and-myths-1598924450763" target="_blank">Detox water: facts and myths</a>

Coconut water has many health benefits. Coconut water contains natural enzymes, nutrients and minerals, making it an important summer refreshment.

Coconut water is a refreshing tropical drink that many fitness enthusiasts swear by! Its natural electrolytes make it a great energy drink that can be safely consumed on the regular. Coconut water is the juice found in the centre of a young, green coconut. As the coconut ripens and its&nbsp;colour changes to dark brown, some of the&nbsp;coconut water solidifies to form the soft white coconut meat.&nbsp;
The tropical drink contains many natural enzymes, nutrients and minerals like potassium and magnesium, making it a lot healthier than aerated energy drinks. Apart from quenching your thirst during the hot summer months, coconut water additionally comes with a plethora of health benefits.
Helps prevent kidney stones
Kidney stones form when calcium,&nbsp;oxalate and other compounds combine to form crystals in the urine. Researchers at National Center for Biotechnology Institute in the United States suggest that coconut water&nbsp;may prevent kidney stones by reducing crystal formation.
Improves digestion
Coconut water is rich in fibre and magnesium content, both of which are essential for bowel movement. Fibre in the diet is crucial for healthy digestion as it aids the movement of water through the system. And magnesium relaxes the body muscles to relieve constipation.
Antioxidant properties
Coconut water contains antioxidants that protect the cells of the body from damage caused by free radicals. Free radicals are the atoms in the body&rsquo;s cells that are unstable and share electrons with other atoms. When there are too many free radicals, the body enters a state of oxidative stress, which can damage your cells and increase disease risk.
Benefits against diabetes
Researchers at the National Center for Biotechnology Institute of the United States of America&nbsp;conducted a study on diabetic rats by giving them coconut water. This study suggested that coconut water may help to improve blood sugar levels as the subjects showed long-term blood sugar control. It is also a good source of magnesium which can increase insulin sensitivity and reduce blood sugar levels. &nbsp;
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Here’s a small kick-starter for you to plan your Eid-al-Adha dessert menu. These traditional desserts make Eid celebrations even more ethnic, rich and delicious.

Eid al-Adha or Bakrid will be celebrated on 21 July 2021, in India. It is one such festival that involves indulging in rich and celebratory meals or as we call it, Daawats. But since we are in the middle of a pandemic, celebrations have been restricted within the four walls of our homes. But that should not stop the spirit of festivities surrounding&nbsp;Eid.
Here&rsquo;s a small kick-starter for you to plan your Eid-al-Adha dessert menu. These traditional desserts made in Muslim households make Eid celebrations even more conventional, ethnic, rich and delicious.
Also watch:&nbsp;<a href="https://www.editorji.com/story/eid-al-adha-2021-here-s-how-you-can-celebrate-eid-amidst-the-covid-19-pandemic-1626581863093">Eid</a><a href="https://www.editorji.com/story/eid-al-adha-2021-here-s-how-you-can-celebrate-eid-amidst-the-covid-19-pandemic-1626581863093"> al-Adha 2021: Here&rsquo;s how you can celebrate Eid amidst the Covid-19 pandemic</a>
<h3>1. Sheer Khurma</h3>
Ingredients
Milk Vermicelli Sugar Butter Cardamom Dry fruits Dates
Sheer or Sheer khurma&nbsp;is a delicious milk pudding made with vermicelli, milk, dates and a host of chunky nuts. Treat your family and loved ones to this rich classic dessert and begin your Eid celebrations on a sweet note.
<h3>2. Kimami Seviyan</h3>
Ingredients
Seviyan Khoya Sugar Milk Ghee Dry coconut Dry fruits
This Eid dessert though made with some similar ingredients as those of the Sheer Khurma stands out because of the presence of dry coconut,&nbsp;and has been an all-time favourite of kids, adults and older people alike. Kimami Seviyan is mostly dry vermicelli and is so greatly loved that people eat it like a snack.
<h3>3. Phirni</h3>
Ingredients
Milk Rice Cardamom Pistachios Almonds Saffron
Cool the summer heat with this frozen specialty. Phirni is the perfect replacement for ice cream or kulfi. It gives an aromatic and sweet ending to your heavy meal on Eid.&nbsp;
<h3>4. Shahi Tukda</h3>
Ingredients
White bread Ghee Sugar Milk Rabri Dry fruits Few rose petals Saffron
Shahi Tukda, as the name suggests, is truly a piece of royalty. Bread pieces fried in pure ghee, soaked in flavored sugar syrup and topped with creamy and flavoured milk. It is the best way to make Eid&rsquo;s feast all the more special.
<h3>5. Zaffrani Pulao</h3>
Ingredients
Butter Ghee Green cardamom Basmati rice (semi cooked) Sugar Milk Saffron Dry fruits Khoya
What can make a dessert richer than saffron! Try this light Zaffrani Pulao which is a simple dish with a plethora of flavours. Add this sweet dish to your Eid menu for more stars on your apron.&nbsp;
Also watch:&nbsp;<a href="https://www.editorji.com/story/one-dish-many-histories-how-biryani-wears-different-flavours-all-over-india-1626668755888">One dish, many histories: how biryani wears different flavours all over India&nbsp;</a>

If you're looking for a breakfast cereal that is naturally rich in fibre, vitamins, minerals and protein, you should try oatmeal.

Oats are a type of pseudo-cereal with great health benefits and are also easy to use in many recipes.&nbsp;If you're looking for a breakfast cereal that is naturally rich in fibre,&nbsp;vitamins, minerals and&nbsp;protein, you should try oatmeal.
You can choose from a number of varieties of oats, but you may be confused about how to choose the best one for you!&nbsp;Here&rsquo;s what to keep in mind while making the choice.
STEEL-CUT OATS&nbsp;&nbsp;
Chewy in texture and nutty in flavour, steel-cut oats are&nbsp;whole, hulled oats cut a few times using steel blades. Thanks to their standout taste, steel-cut oats are a great replacement grain for traditional recipes like oat khichdi or risotto. They&nbsp;are the least processed and&nbsp;take approximately 20 minutes to cook.
ROLLED OATS&nbsp;&nbsp;
Rolled oats are one of the most common varieties you&rsquo;ll find in the market. These are oats that have been toasted, hulled, steamed and then rolled.&nbsp;They can absorb a lot of liquid and are used in granola or overnight oat recipes.&nbsp;They take about 15 minutes to cook.
QUICK OATS&nbsp;
Great for a hot breakfast&nbsp;in a pinch of time, quick or &lsquo;quicker cooking&rsquo; oats&nbsp;are ones that have been&nbsp;cut, steamed and rolled into thinner flakes, which ensures they cook faster than the rolled version.&nbsp;They are nutritionally on par with rolled oats but can be cooked in around five minutes.
INSTANT OATS&nbsp;
Instant oats are generally sold as single-serve pre-flavoured packages&nbsp;that can be microwaved for an instant meal.&nbsp;They are convenient but often include additives that&nbsp;aren&rsquo;t exactly the healthiest. To be on the safe side, read the ingredient list and opt for&nbsp;a cleaner product. Instant oats, as the name suggests can be cooked in about a minute.&nbsp;
No matter the variety you choose,&nbsp;oats are&nbsp;a great&nbsp;gluten-free and&nbsp;complex carb-rich meal option!

Nut butter can be derived from a wide variety of nuts. Whether it is peanut butter or almond butter, each nut offers a different flavour, creaminess, and benefits.

Whether with a slice of toast or in a pot of porridge, nut butters are relished by almost everyone.&nbsp;Apart from having a delicious and nutty taste, they come with several health benefits.
Packed with healthy fats and nutrients like protein, fiber, vitamin E, magnesium, zinc and potassium, nut butter can prove to be extremely&nbsp;beneficial.
But these benefits and nutrients can vary from one type of nut to another. Here are some of the different kinds of nut butter and their benefits.
PEANUT BUTTER
Known for its nutty and creamy taste, peanut butter is one of the most commonly eaten nut butter. It is high in healthy fats, proteins, vitamins, antioxidants and is low in carbs.
Also Watch:&nbsp;<a href="https://www.editorji.com/story/peanuts-for-weight-loss-do-they-really-help-1597717989211" target="_blank">Peanuts for weight loss: do they really help?</a>
ALMOND BUTTER
This delicious treat comes packed with vitamin E, calcium, magnesium and omega-3 fats. It is good for your bone health and also helps control blood sugar levels.
Also Watch:&nbsp;<a href="https://www.editorji.com/story/almonds-may-be-the-key-to-better-skin-for-some-women-study-1616161415241" target="_blank">Almonds may be the key to better skin for some women: study</a>
CASHEW BUTTER
Derived from cashews, this creamy nut butter is packed with nutrients like proteins and vitamins. It also contains antioxidants that help protect you from cellular damage.
Also Watch:&nbsp;<a href="https://www.editorji.com/story/the-nut-orious-case-of-cashews-are-they-good-for-you-1597311747613" target="_blank">The nut-orious case of cashews: are they good for you?</a>
WALNUT BUTTER
Known to be rich in omega-3 fatty acids, walnut butter is a delicious butter worth trying. Walnut butter may not be easily available in the market but can easily be whipped up at home.
Also Watch:&nbsp;<a href="https://www.editorji.com/story/eat-walnuts-to-curb-inflammation-and-fight-heart-disease-study-1605345748475" target="_blank">Eat walnuts to curb inflammation and fight heart disease: study</a>
But before you add any of these into your diet, make sure you check the label for ingredients on the jar of your nut butter as some might come with added preservatives, sugar, or fat that might do more harm than you can imagine.
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There are many stories and legends about how biryani came to India. Regardless of their history, there are some local biryanis that every biryani lover must try!

Aromatic,&nbsp;delicious and&nbsp;versatile, <a href="https://www.editorji.com/story/taste-of-luxury-would-you-try-this-23-karat-gold-biryani-1614071396399">biryani</a> is a dish steeped in history and local traditions. From dividing the Internet and uniting neighbours to being the most-ordered dish online,&nbsp;our&nbsp;love for biryani is no casual affair.
WATCH MORE&nbsp;<a href="https://www.editorji.com/story/zomato-s-recap-thread-shows-what-how-much-indians-ordered-in-2020-1609402120621">Indians love biryani, 22 orders delivered per min in 2020</a>
You may&nbsp;already&nbsp;be familiar with&nbsp;variants like the Hyderabadi biryani&nbsp;famously prepared&nbsp;in&nbsp;the Dum method&nbsp;or the&nbsp;Awadhi or&nbsp;Lucknawi&nbsp;biryani from the royal state of Lucknow.&nbsp;&nbsp;
Interestingly, the word biryani is derived from the Persian words&nbsp;Biriyan&nbsp;and&nbsp;Birinj, meaning &lsquo;fried before cooking&rsquo; and &lsquo;rice&rsquo; respectively.&nbsp;There are many origin stories of this&nbsp;rice and&nbsp;meat-based&nbsp;dish&nbsp;and people often argue how&nbsp;exactly&nbsp;it&nbsp;came to be so popular in India.&nbsp;&nbsp;
Some believe that Timur, a Turk Mongol ruler, brought the precursor to this dish when he came to India in 1398.&nbsp;Another&nbsp;story says&nbsp;that biryani took the Maritime route and&nbsp;entered India from the Malabar coast as some Tamil literature references a popular rice-based dish called Oon&nbsp;Soru&nbsp;in 2 AD.&nbsp;And the&nbsp;most popular&nbsp;legend&nbsp;credits Mughal emperor Shah Jahan&rsquo;s begum Mumtaz Mahal,&nbsp;for coming up with a rice and meat dish&nbsp;in the 1600s&nbsp;to feed&nbsp;the starving and malnourished army.&nbsp;&nbsp;
Whether you believe in one story or all of them, the numerous origins means that there are plenty of hyperlocal biryanis&nbsp;relished&nbsp;all over the country, each with their own&nbsp;technique, ingredients and spices.&nbsp;
WATCH MORE&nbsp;<a href="https://www.editorji.com/story/watch-1-5km-long-queue-in-front-of-biryani-joint-near-bengaluru-1601571584197">1.5km long queue in front of biryani joint near Bengaluru&nbsp;</a>
Let&rsquo;s look at some of these local&nbsp;biryanis&nbsp;that every biryani lover should try!&nbsp;
<h3>Calcutta Biryani&nbsp;</h3>
Believed to be the brainchild of a famous gourmet who was banished by the British, the Calcutta Biryani is prepared&nbsp;with&nbsp;much milder spices and has&nbsp;a tinge of sweetness. The biryani centrally features potatoes, signifying the&nbsp;erstwhile budget&nbsp;constraints&nbsp;of the banished chef.&nbsp;&nbsp;
<h3>Tahari Biryani&nbsp;&nbsp;</h3>
A biryani cooked without meat? Yes, the Tehari or Tahari biryani is made with lots of vegetables. According to fables, this historic biryani was devised to adapt and suit to the local palettes of&nbsp;vegetarian bookkeepers in Mysore&rsquo;s Mughal court.&nbsp;
<h3>Thalassery&nbsp;Biryani&nbsp;&nbsp;</h3>
Possibly&nbsp;developed after&nbsp;Arab seafarers&nbsp;introduced biryani to the Malabar&nbsp;coast, the&nbsp;Thalassery&nbsp;Biryani&nbsp;is made with chicken wings, mild Malabar spices and&nbsp;a type of rice called&nbsp;kaima. Fried cashew nuts, sultana raisins and fennel seeds are&nbsp;used to&nbsp;finish&nbsp;off this biryani.&nbsp;&nbsp;
<h3>Ambur Biryani&nbsp;</h3>
Prepared with a South Indian twist, the Ambur biryani traces its history to the Nawabs of Arcot in the Ambur town of Tamil Nadu.&nbsp;The Ambur and Arcot biryani are closely related and are served with a brinjal curry and&nbsp;a&nbsp;pachadi&nbsp;raita on the side.&nbsp;&nbsp;
ALSO WATCH&nbsp;<a href="https://www.editorji.com/story/biryani-is-the-most-searched-indian-dish-globally-1580728390970">'Biryani' is the most searched Indian dish, globally!</a>
This is by no means an exhaustive list.&nbsp;The list of local biryanis boasts of Bombay, Bangalore, Kalyani, Sindhi,&nbsp;Menoni,&nbsp;Bhatkali,&nbsp;Kashmiri&nbsp;and&nbsp;Dindigul&nbsp;among many, many more!

A common household spice, cinnamon is added to foods across the sweet and savoury spectrum. From tea to buns to even biryani, cinnamon can be added to many dishes.

A common household spice, cinnamon is added to foods across the sweet and savoury spectrum. From tea to buns to even biryani, cinnamon adds&nbsp;its sweet and spicy flavour to a wide range of dishes.
Also watch:&nbsp;<a href="https://www.editorji.com/story/this-baker-is-spreading-cheer-one-cinnamon-roll-at-a-time-1588765280455">This baker is spreading cheer one cinnamon roll at a time</a>
Cinnamon comes from the inner bark of an evergreen tree called Cinnamomum. The bark is peeled and laid in the sun to dry. Upon drying, it curls up into rolls which are then labeled cinnamon sticks. There are two variants&nbsp;of this spice - Cassia and Ceylon. Cassia is more commonly used and it tastes stronger and hotter than Ceylon.
Apart from adding mouth-watering&nbsp;flavour, cinnamon also has several health benefits which you must know about!
Anti-microbial properties
Cinnamaldehyde&nbsp;is the essential oil that gives a&nbsp;distinctive smell and flavour to cinnamon. This oil can effectively treat respiratory tract infections caused by fungi. The antimicrobial effect of cinnamon also prevents tooth decay and reduces bad breath.
Prebiotic properties 
According to a study by National Center for Biotechnology Information, USA, cinnamon has prebiotic&nbsp;properties that promotes the growth of beneficial bacteria and suppresses the pathogenic bacteria. So, including cinnamon regularly in your diet can help improve gut health.
Anti-diabetic effect
Apart from the beneficial effects on insulin resistance, cinnamon can also lower blood sugar. Cinnamon also decreases the amount of glucose that enters your bloodstream after a meal. Research has confirmed the anti-diabetic effects of cinnamon, indicating that it can lower blood sugar levels by 10&ndash;29%.
Also watch:&nbsp;<a href="https://www.editorji.com/story/tasty-diabetic-friendly-breakfast-ideas-to-start-your-day-right-1624420149474">Tasty, diabetic-friendly breakfast ideas to start your day right!</a>
&nbsp;

There are some food items that can be consumed even beyond the "best before" date. If they are stored properly, these can be used for years.

Whenever we go out grocery shopping, checking the &ldquo;best before&rdquo; label or expiry date of a product is the accepted norm. It is always wiser to buy products with a longer shelf life in order to avoid wastage. In fact, the lockdown has also made us frugal about our resources so, we try to judiciously consume everything that we stock up in our pantry.
But did you know some food items can be consumed even beyond their expiry date? The items may be past their prime in terms of colour or flavour sometimes, but they are still safe to be eaten, only if they&rsquo;re stored wisely. So let&rsquo;s take a look at what these immortal gems are!
Honey
Due to its antibacterial and antifungal properties, honey is a commonly found item in every kitchen. However, if left unused for a long time, it may crystallize and harden. But despite this crystallization, it remains safe for consumption. To de-crystallize the honey, just place the container in warm water and watch it transform back to its original form. Interestingly, archaeologists unearthed some 3,000-year-old pots of honey from Egyptian tombs which are still perfectly edible.
Non-iodized salt
Salt, the must-have-tastemaker&nbsp;has more value than just satiating our taste buds. Salt helps to balance fluids in the blood and maintain healthy blood pressure, and it is also essential for nerve and muscle function. It even dehydrates bacteria, acting as a preservative as well.
White rice
Moisture is the main nemesis of white rice. So if it is stored properly, white rice can last for at least a year without getting spoilt.
Pulses
If pulses are exposed to sunlight from time to time, even they can be used for a long time. In fact, a study by Bringham Young University says that pulses retain their protein content over time, making older varieties just as nutritious as the younger ones.
Also watch:&nbsp;<a href="https://www.editorji.com/story/powerful-pulses-great-for-your-kitchen-pantry-the-environment-1624522774336">Powerful Pulses: great for your kitchen pantry &amp; the environment</a>
Sugar
Like salt, even sugar works as a preservative and can last for years if stored in a safe and dry container. When sugar is left in the open for too long, it tends to undergo gradual liquefaction by absorbing moisture from the air. So, storing it properly is a must!
Soy sauce
Did you know that soy sauce is actually a fermented product? Its high sodium content prohibits bacteria from ruining it. However, an opened bottle must be stored in the refrigerator to avoid the oxidation process.
Vinegar
Since vinegar is acidic in nature, it is self-preserving. Although the colour might change over time,&nbsp;it does not affect the safe consumption of this acidic product.
Also watch:&nbsp;<a href="https://www.editorji.com/story/this-is-how-your-body-tells-you-which-nutrients-are-running-low-1625310576104">This is how your body tells you which nutrients are running low</a>

Whether you’re following the 16-8 method or going for the 5:2 diet, there are some mistakes that everyone is prone to making on their fasting journey.

The practise of intermittent fasting has gained a lot of popularity in the last few years. Also&nbsp;known&nbsp;as intermittent energy restriction, the fasting style involves cycling&nbsp;between voluntary fasting and non-fasting over a&nbsp;set&nbsp;period.&nbsp;&nbsp;
From weight loss to the betterment of overall health, several benefits put people on the path of intermittent&nbsp;fasting.&nbsp;But whether you&rsquo;re following the 16-8 method or going for the 5:2 diet, there&nbsp;are some mistakes that&nbsp;everyone is&nbsp;prone to making on their fasting journey.
ALSO WATCH&nbsp;<a href="https://www.editorji.com/story/intermittent-fasting-may-help-you-live-longer-1577511098175">Intermittent fasting may help you live longer</a>
Let&rsquo;s see how you can avoid these intermittent fasting faux pas and increase your chances of weight loss.&nbsp;&nbsp;
<h3>Going too drastic, too quickly&nbsp;</h3>
Adopting a daily fasting practice is a big change from your regular habit of eating every three to four hours. First of all,&nbsp;it's&nbsp;important to check with your doctor if&nbsp;your health allows you to take up&nbsp;intermittent fasting. Secondly, people often switch to a drastic method like 16 hours of fasting overnight which is a recipe for failure.&nbsp;
Don&rsquo;t shrink your&nbsp;non-fasting&nbsp;period&nbsp;overnight. Try to ease&nbsp;yourself by&nbsp;maybe starting at 10 to&nbsp;12 hours and then extend the period gradually.&nbsp;
<h3>Eating too many calories&nbsp;&nbsp;</h3>
Just because you&rsquo;re restricting your meals to a certain timeline doesn&rsquo;t mean that you&rsquo;re automatically eating less. If you&nbsp;overconsume before your voluntary fasting hours arrive, you won&rsquo;t achieve the goal of calorie reduction.&nbsp;&nbsp;
To avoid this, find out how many calories you need to consume and track everything you eat so that you&nbsp;maintain a healthy calorie deficit.&nbsp;
WATCH MORE&nbsp;<a href="https://www.editorji.com/story/calorie-calculator-how-many-calories-should-you-eat-per-day-1607933380530">Calorie calculator: how many calories should you eat per day?</a>
<h3>Not eating enough calories&nbsp;</h3>
Conversely, eating too few calories is no good either. If you&rsquo;re&nbsp;starving yourself with an overly low-calorie diet, you will actually sabotage your metabolic rate. Less than optimum nutrition can lead to bone and muscle loss so you might feel like you&rsquo;re losing weight when you&rsquo;re actually&nbsp;losing the good stuff.&nbsp;
It is best to know your limits and stick to them for sustainable and healthy weight loss!
<h3>Your fasting method is&nbsp;not for you&nbsp;</h3>
There are several methods of intermittent fasting to choose from.&nbsp;If you go to the gym 6 days a week, then the 5:2 diet that involves fasting for 2 days may not be for you.&nbsp;&nbsp;
Make sure that you analyse your lifestyle before choosing a fasting plan that works for you, and not against you.
<h3>Ignoring the nutrient quality of food&nbsp;</h3>
One of the most important things that are oft-forgotten is the nutrient quality of the food you eat when fasting. If you have a non-fasting window of eight hours and all you eat is refined, sugary or processed&nbsp;junk, you will gain almost no health benefits.&nbsp;
Shift the focus from eating less to eating better. Aim to eat nutritious whole foods&nbsp;like fresh fruits and vegetables.&nbsp;Get adequate amounts of good protein (such as from meat, poultry, fish and legumes)&nbsp;as well as&nbsp;nuts and seeds&nbsp;to make sure you&rsquo;re always satiated!&nbsp;&nbsp;

Iron is a nutrient that is essential to synthesize hemoglobin in the body. Hemoglobin is a molecule that carries oxygen from the lungs to the body's tissues.

Iron is a nutrient that plays many important roles in your body, including keeping you healthy and full of energy. It is vital for the proper functioning of hemoglobin, which&nbsp;is a protein molecule in red blood cells responsible for carrying oxygen from the lungs to the body's tissues. Hence, iron is essential to synthesize sufficient hemoglobin in your body.
On average, a person who menstruates needs more iron in their diet as blood contains about 70% of iron. Pregnant women require a lot more iron in their diet to avoid the risk of premature birth and low birth weight.
Other benefits of iron include improved gastrointestinal processes, a better immune system and optimal regulation of body temperature. These benefits usually go unnoticed until deficiency of iron in food causes fatigue, heart palpitation, pale skin and breathlessness.
Foods rich in iron
Legumes: Rich in iron, vitamin B and vitamin C, these nutrients are essential to produce hemoglobin in the body. A cup of cooked legumes can provide up to 6 milligrams of iron which is nearly 37% of the total daily requirement of iron by the body.
Beetroot: Beetroot is rich in iron, vitamin B and C, all of which are essential for hemoglobin synthesis. It is also a good source of potassium and helps control&nbsp;high blood pressure.
Spinach: One of the best sources of iron, spinach is really good for immunity. It is also rich in calcium, sodium and phosphorus which reduce&nbsp;oxidative stress and blood pressure levels.
Tofu: Tofu is an interesting plant-based source of iron. It also contains other nutrients like vitamin B and potassium which are essential for a healthy life.
Potatoes: Rich source of iron, one medium-sized potato contains approximately 3.2 mg of iron in it. This means that one potato a day can fulfill around 12% of your daily iron intake.

If you love munching on chocolate, you’re going to love this new scientific finding! Researchers say that eating milk chocolate at these times may help in fat burn.

If you love munching on chocolate, you&rsquo;re going to love this new scientific finding!
While eating sugary chocolates daily&nbsp;sounds like a&nbsp;recipe for weight gain, a&nbsp;study&nbsp;on menopausal women claims that&nbsp;eating a concentrated amount of chocolate during a small window during the day may help the body burn fat and decrease blood sugar levels.&nbsp;
Published in The&nbsp;FASEB Journal,&nbsp;researchers&nbsp;from the University of Murcia in Spain&nbsp;investigated&nbsp;the effects of eating milk&nbsp;chocolate&nbsp;at different times of the day. In&nbsp;a randomized, controlled, cross-over trial of 19 postmenopausal women, it was discovered that&nbsp;a&nbsp;100 gm&nbsp;intake of chocolate&nbsp;containing 18.1 gm of cocoa content,&nbsp;in the morning or night-time did not lead to weight gain.&nbsp;&nbsp;
Also Watch:&nbsp;<a href="https://www.editorji.com/story/world-chocolate-day-2021-here-are-some-interesting-facts-about-chocolate-1625631972228">Here are some interesting facts about Chocolate!</a>
In fact, the team&nbsp;noted&nbsp;that&nbsp;a&nbsp;high intake of chocolate during morning hours may burn fat and reduce blood glucose levels. According to the authors of the study,&nbsp;chocolate reduced ad libitum energy intake, which was consistent with the observed reduction in hunger, appetite and the desire for sweet&nbsp;treats&nbsp;as&nbsp;shown in previous studies.&nbsp;
Before you go overboard on the chocolate express, you must remember that&nbsp;this study was conducted on a very small cohort of women and the findings may not apply to everyone. It is also important to note that&nbsp;milk chocolate is often high in sugar, fats and overall calories.&nbsp;Be mindful of your intake at night as the caffeine in chocolate may even hamper your sleep.
Watch More:&nbsp;<a href="https://www.editorji.com/story/dark-chocolate-for-anxiety-haldi-milk-for-immunity-govt-s-suggested-diet-for-building-immunity-1620793623850">Dark chocolate for anxiety, haldi milk for immunity: Govt&rsquo;s &lsquo;suggested diet&rsquo; for building immunity&nbsp;</a>

Intermittent fasting is a diet pattern that cycles between regular eating and fasting. This popular fitness routine focuses on when to eat rather than what to eat.

Intermittent fasting is a diet pattern that cycles between regular eating and fasting period. Rather than specifying what to eat, this popular fitness routine focuses on when you must eat. Department of Medicine at the University of Illinois reported that apart from increased metabolism, intermittent fasting is also an effective way to reduce the risk of type-2 diabetes and heart disease. There are three different types of routines in intermittent fasting for you to adopt.
16/8 Method
The 16/8 method involves abstaining from food for 16 hours and then eating 2-3 meals within a window of 8 hours. Developed by fitness expert Martin Berkhan, following this method is comparatively simpler as the fasting period can be observed by not eating anything after dinner and skipping breakfast the next day.
Eat-Stop-Eat
This involves fasting for 24 hours at a stretch, maybe once or twice a week. For example, by not eating from dinner one day until dinner the next day, the 24-hour fasting routine can be completed. Popularised by fitness expert Brad Pilon, in this method, water, black coffee, and other zero-calorie beverages are allowed during the fasting period.
Also watch:&nbsp;<a href="https://www.editorji.com/story/how-to-avoid-bloating-while-fasting-1554882519760">How to avoid bloating while fasting</a>
5:2 Diet
Developed by British journalist Michael Mosley, this diet involves regular eating for 5 days of the week and restricting your calorie intake to 500-600 for the other two days. This is also known as the fast diet.
During the eating window of intermittent fasting, it is more effective to consume low-calorie foods. Munch on popcorn, fruits, non-starchy vegetables like carrots and cucumber to beat the hunger pangs without feeling guilty.
But&nbsp;do&nbsp;remember, before you take the plunge and start intermittent fasting, do your research or consult a dietician for expert advice.&nbsp;
Also watch:&nbsp;<a href="https://www.editorji.com/story/flexitarian-diet-all-you-need-to-know-about-this-new-diet-trend-1624607482560">Flexitarian Diet: All you need to know about this new diet trend</a>

Butter coffee or more commonly known as Bulletproof coffee is the new beverage in town! But before you dive into this buttery cup, know its pros and cons.

Also known as Butter coffee, Bulletproof coffee is the new beverage in town!&nbsp;The brainchild of Dave Asprey, founder of Bulletproof, this coffee&nbsp;is a concoction of unsalted and grass-fed butter, MCT oil, like the kind derived from coconut oil, and coffee.&nbsp;
But before you dive in to try this, here are some of&nbsp;the pros and cons that you must be aware of!
Also Watch:&nbsp;<a href="https://www.editorji.com/story/your-personal-guide-to-different-kinds-of-coffee-1569587439616" target="_blank">Your personal guide to different kinds of coffee</a>
What could the potential benefits of drinking bulletproof coffee be? This new form of coffee is intended to replace breakfast.&nbsp;Asprey argues that it is a low-carb&nbsp;alternative to the other sugary or carb-laden&nbsp;and processed breakfast options such as cereals or toast. Also, the presence of fats from butter and MCT oil is known to curb hunger pangs, keep you satiated and provide enough calories to fuel your day. Bulletproof coffee also easily fits into the ketogenic style of eating because it is low in carbs and the MCT oil gets converted into ketones in the body.
Also Watch:&nbsp;<a href="https://www.editorji.com/story/drinking-coffee-associated-with-reduced-risk-of-chronic-liver-disease-study-1625058085741" target="_blank">Drinking coffee associated with reduced risk of chronic liver disease: Study</a>
While it may have these benefits, the downside of bulletproof coffee must also be known. Every time you drink a cup of bulletproof coffee instead of eating breakfast or lunch, you tend to miss out on a nutrient-dense meal and some valuable nutrients. Not to forget that the fats added are high in saturates which can be harmful to health in the long run. If you have elevated cholesterol levels, then you might want to be careful before adding this to your diet.
Also Watch:&nbsp;<a href="https://www.editorji.com/story/drinking-too-much-coffee-can-ruin-your-heart-health-say-scientists-1614595052898" target="_blank">Drinking too much coffee can ruin your heart health, say scientists</a>
This buttery and foamy bulletproof&nbsp;coffee may have a few downsides but it is a new trending fad that has won several hearts!

London to ban junk food advertising on public transport

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