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international tea day
Categories Beverages, food, nutrition, Preventing Illness, skin, Stress Management, Wellness

Rejoicing International Tea Day With Cup of Life

INTERNATIONAL TEA DAY was first observed in Delhi, India back in December 15th 2005 and migrated to countries like Sri Lanka, Bangladesh, Nepal, etc. International Tea Day aim to draw global attention of governments to the impact the global tea trade on workers and growers, and has been linked to requests for price supports and fair trade.

Tea drinking began in China for medical purposes. The simple mixing of tea herbs with boiling water has helped relieve many ailments. Tea helps to rejuvenates the weak body after a long day of work.

international tea day

The health benefits of tea are numerous like, Tea help to reduce blood sugar level, it helps improve gut health, helps reduce blood pressure, and it reduces the risk of strokes and cancer too.

“In India, TEA is not just a beverage, it’s an EMOTIONS.”

-Akhilasoukhya

There are quite a few Emotions (varieties) of Tea:

Black Tea:

Black Tea is the favourite among tea drinkers, it accounts for more than 90% of the tea sold in the West. Black tea is generally stronger than any other tea and contains more caffeine too.

“You can’t buy Happiness, but you can buy tea and that’s kind of same thing.”

-Akhilasoukhya
international tea day

Oolong Tea:

Oolong tea is the product made from the leaves, buds, and stems of the Camellia Sinensis plant which is the same plant that is also used to make black tea and green tea, while some people take Oolong Tea by mouth to sharpen thinking skills and improve alertness.

“Tea is the solution to all problems.”

_Akhilasoukhya

Green Tea:

Green tea, native to China and India, has been consumed and hailed for its health benefits for centuries across the world. Green tea has extensively been used for medical purposes.

   “We are par-tea people!”

-Akhilasoukhya

White Tea:

The least strong tea which is known for its rich aroma and flavor is a mild beverage with high amount of anti-oxidants and is appreciated by tea connoisseurs for its unmatched subtlety, complexity and natural sweetness.

 “Tea is liquid wisdom”

-Akhilasoukhya
international tea day

Apart from the above mentioned, tea can also be classified regionally so hence,

Butter tea or “gur-gur”, as it is known in the Ladakhi language, is a beverage popular in the Himalayan regions. It is traditionally made from tea leaves, butter, water, and salt. Himalayan nomads are known to drink almost 40 cups a day.

Another is Masala Chai which is common in the urban parts of our country, it is the usual tea with a twist of classic Indian masala and ginger to give it its unique taste.

international tea day

Assam tea, as its name suggests, is a black tea native to Assam. The tea is known for its body, briskness and strong malty flavour. Darjeeling tea is famous all over the world. It has many varieties, including black, green, oolong, and white. Typically, Darjeeling tea is thin bodied and has a distinct aromatic smell. A tea that soothes the senses, you could say.

Nilgiri tea, also known as blue mountain tea, is grown in the southern part of the Western Ghats. It is a dark, flavourful and extremely aromatic tea

On the occasion of INTERNATIONAL TEA DAY we have given you a tour of all the tea. Comment down below, let us know which is your favourite?

Categories Advice, Diabetes, Exercise, Fitness, Meditation, nutrition, PCOD & PCOS, skin, Tips, Wellness

Sara Ali Khan suffers from PCOD: What should you know about the disease

 

Polycystic Ovary Disorder is one of the most common diseases we see affecting women today. It is simply more than experiencing irregular periods.

Almost 1 in 10 women are diagnosed with PCOD and PCOS globally and it affects almost 10 million women on a global scale. Recently, on a chat show, it was revealed that Saif Ali Khan and Amrita Singh’s daughter Sara Ali Khan, who is soon going to make her debut suffered from PCOD, which added to her rapid weight gain.

 

Here are some other common symptoms which many fail to ignore and put themselves at risk:


What is PCOD?

Polycystic Ovary Disorder (PCOD) problem is a hormonal disorder in women defined by a group of signs and symptoms. PCOD problem is one of the most common reasons for infertility in women. This health condition can cause problems with a woman’s menstrual cycle, cardiac function as well as appearance. Women who have polycystic ovary have multiple small cysts in their ovaries that occur when the regular changes of a normal menstrual cycle are disrupted.

PCOS occurs not just in women, but in girls as young as 11! Polycystic ovaries are generally larger in size and denser than the normal ovaries. It usually occurs when the sex hormones go out of balance and the body starts producing more male hormones resulting in the onset of several symptoms.

What are the symptoms?

PCOD symptoms are related to menstrual disturbances and excess levels of androgens. Menstrual disturbances can include delay of normal periods, the presence of fewer than normal menstrual periods, or the absence of periods for over three months. A woman’s menstrual cycle may not be associated with ovulation and may result in heavy bleeding. Watch out for these symptoms to determine whether you have PCOD or not.

  • Irregular periods
  • Reduced fertility
  • Abnormal weight gain or obesity
  • Heart (cardiac) complications
  • Acne or skin rashes
  • Abnormal hair growth or hair loss

Causes

No one really knows what exactly causes PCOD, but it is likely to be the result of a number genetic and environmental factors. Researchers are studying the role that genetics might play in this development. Excess production of the hormone androgen can also cause PCOD.

Hereditary – If your mother or sister have a history of PCOD, then chances are you too might get diagnosed with this health issue.

Low-grade inflammation – When women have low-grade inflammation, it stimulates ovaries to produce androgens, leading to PCOD.

PCOD Problem Treatment

There is no PCOD solution, but it can be managed with right PCOD diet plan. Doctors may offer different medicines for PCOD problem treatment or suggest fertility treatment as PCOD solution, but below are some natural ways to manage this health condition –

Eat right

If you are obese, weight loss plans is all you need. The more overweight you are, the more likely you are to be insulin resistant whether you have PCOS or not. Losing just 5% of your weight will help lower insulin resistance. Eat more of weight loss foods and avoid sugary, salty, and fatty foods as much as possible. Increase your protein intake by making it at least 30% of your diet; make carbs less than 50% of your diet.

Know how to maintain a healthy weight.

Exercise

Moderate exercise such as walking or swimming for at least 30 to 90 minutes every day go a long way in managing the condition. It will also help you lower or get rid of insulin resistance.

De-stress

Chronic stress only makes insulin resistance worse. So, look for ways to de-stress your mind and body. For instance, getting good sleep of at least 7 to 9 hours can help lower insulin resistance. Stress reduction techniques, such as yoga and meditation let you connect with your body.

 

How is it treated? Is it curable?

Both PCOD, as well as PCOS, are types of lifestyle diseases which come from following unhealthy eating, practicing little to no physical activity. If not treated in time, PCOS can add up to problems for women trying to have a baby and conceiving can take a lot of time. In addition, women with PCOS also have a high miscarriage rate. Hence, the biggest way to get rid of PCOS is to improve your diet and lifestyle.

Categories Diabetes, Diet, food, nutrition, Preventing Illness

Control & Live Better with Diabetes

Life with diabetes is a series of choices. What are the healthiest foods? How much, what and when questions fill your days, but they need not dictate your life!

Even if you are genetically prone to getting diabetes, you can postpone the problem or not precipitate it at all if you choose to eat sensibly and exercise regularly. The secret to managing diabetes or diabetes treatment does not lie in a pill. If you want to control your sugar levels without depending on conventional medicines, follow a good Indian diet plan for diabetes, eat timely meals and incorporate mild exercise into your daily routine.

The right Indian diet chart for the diabetic patient must fit into his schedule while helping him improve blood glucose, blood pressure, cholesterol numbers and also help keep weight on track. However, it can take some planning to fit your favorite foods into Indian diet plan for diabetes.

Myth about Diabetes

Sugar doesn’t cause diabetes. But there is one way that sugar can influence whether a person gets type 2 diabetes. Consuming too much sugar (or sugary foods and drinks) can make people put on weight. Gaining too much weight leads to type 2 diabetes in some people. Weight gain from eating too much of any food can make a person’s chance
of getting diabetes greater.

• Insulin isn’t a cure for diabetes; it just helps to manage the disease. Insulin helps get glucose out of the blood and into the cells, where it’s used for energy. When you do that, it keeps blood sugar levels under control.

• The onset of type 1 diabetes occurs most frequently in people under 30 years, however new research suggests almost half of all people who develop the condition are diagnosed over the age of 30.

• There is a major myth about gaining weight due to insulin therapy. And here is the explanation. When blood sugar is elevated, glucose is excreted in the urine, eliminating some of the calories consumed. Once insulin treatment is begun, those calories stay in the body, and if the patient consumes more calories than he or she burns, he or she will gain weight.

• There is some truth here — depression is more than twice as common among people with diabetes as among the general population, and blood sugar swings can affect mood in the short run.

• But depression is a treatable illness, and good diabetes control contains mood swings

• No one can accurately guess what his or her blood sugar is by feel. While lows have a distinct set of symptoms, these warning signs provide no reliable indication of how low you actually are, and while some people feel vaguely ill if their sugar goes high quickly, these same symptoms rarely are present when sugar creeps higher over a long period of time.

Categories Beverages, Diet, Fitness, food, Health, nutrition, skin, Wellness

Health benefits of Bottle Gourd in Morning

8 reasons to start your day with Bottle Gourd juice!

What is the first thing you do after waking up? If you have a habit of drinking bed tea or coffee, give it up right now! Kick-start your day with a healthy Bottle Gourd juice. Be it post workout and detoxification or dealing with UTIs. Bottle Gourd juice can work wonders for your health.

#1 Acts as an excellent post workout drink

Replace your protein shake with a healthy and natural post workout drink – (Bottle Gourd)lauki juice. The presence of natural sugars in the vegetable not only restores glycogen levels but also replaces the carbohydrates lost from the body during a workout. This juice also improves the efficiency of the muscles due to its high protein and nutrient content.

#2 Helps you deal with UTI

If you are experiencing a burning sensation or pain while urinating, all you need to do is drink a glass of freshly prepared lauki juice every morning. Because, symptoms of urinary tract infection such as burning sensation and pain are caused due to high levels of acid in the urine. And as lauki juice is loaded with water and is alkaline in nature, it exerts a cooling effect on the body and acts as powerful diuretic agent, relieving the burning sensation.

#3 Detoxifies your body and exerts a cooling effect

Drinking a glass of lauki (Bottle Gourd) juice on an empty stomach makes you feel fresh and energetic. The juice contains 98% water and antioxidants that help in flushing the harmful toxins from the body. This in turn cleanses your body and helps you to start your day with a bang! Also, during the hot summer days, sipping this nutrient-rich juice not only satiates your thirst but also prevents loss of sodium from the body, providing a cooling effect.

#4 Helps you lose weight

Did you know that lauki juice is low in calories and fats, making it an effective drink to lose weight? Also, it is rich in fibre that keeps you full and thus, prevents you from hunger pangs. And being an excellent detoxifying agent and a great post workout drink, lauki juice helps you to achieve your weight loss goals.

#5 Acts as a natural remedy to get rid of suntan

If you don’t want summers to ruin your skin or leave a dark patch on your face and back, then try this home remedy to deal with suntan. Loaded with anti-inflammatory properties and high water content, lauki juice acts as a natural bleaching agent to lighten your skin tone. Due to the high water content, it also moisturizes the skin.

#6 Treats constipation and other digestive problems

If you suffer from constipation or flatulence, ensure you drink a glass of lauki juice once a day (preferably early morning). With 98% water content and high fiber content, lauki juice helps in proper digestion of food. It also contains electrolytes that helps in maintaining electrolyte balance in the body and help your to fight diarrhea.

#7 Helps you to deal with hair loss

If you have tried everything one earth and still haven’t found anything to prevent hair loss, then this miracle-like remedy might help you! Known to be loaded with nutrients, lauki juice when applied in combination with sesame oil on the scalp proves to be effective in treating hair loss and even baldness. And what’s more, in Ayurveda, it is known to prevent premature greying of hair.

#8 Relieves stress and depression

Lauki juice contains the highest amount of choline, a neurotransmitter, than any other vegetable. It is loaded with vitamins, amino acids and minerals that help in the synthesis of neurotransmitters that in turn help in proper functioning of the brain cells and thus, prevent mental disorders like stress and depression.

We are sharing a quick magic Bottle Gourd juice recipe with all of you.

Ingredients

• 1 cup Ghiya chopped.
• Mint
• Cumin powder
• Ginger
• Water
• Ice cubes
• Salt

Recipe

• Take 1 cup peeled and chopped Bottle Guard in a blender.

• Add handful mint, ½ tsp cumin powder, 1-inch ginger, ¼ tsp salt.

• Add 1 cup chilled water and blend smooth.

• Pour Bottle Guard juice in a glass with few ice cubes.

Categories Advice, Diet, food, New Food, nutrition, summer, Wellness

Know about Basil or Sabza or Tukmaria seeds

Sabja seeds, or basil seeds call them by any name, but including these magic seeds can be very healthy for your body. Usually consumed after soaking it in water, two teaspoons have only 40 calories but is very nutrient dense.

It is low-carb and high in protein, which is a rare combination in most vegetarian sources of food, The fibre will keep you feeling satiated long and ensure that you do not end up eating again. As a result, you end up eating lower calories and can potentially lose weight.

Sabja seeds have about 11gm of proteins, 5gm of carbs and 2gm of fibre, which makes it the perfect mix for weight loss. Sabja seeds contain oil components, which comprises of 50% linoleic acid, 22% linolenic acid, 15% oleic acid and 8% unsaturated fatty acids. It is also a good source of omega 3 and 6 fatty acids. This means it has anti inflammatory properties.

How to use?

The simplest thing you can do is soak two teaspoons of sabja seeds in water and drink it every day. “They can also be added to sherbets, falooda, smoothies for added benefits,”

Sabja seeds have always been used in Ayurveda largely due to its medicinal properties. It has a cooling effect on our body. It has also been used to treat conditions such as depression, high blood pressure, high cholesterol and metabolic imbalances.

When soaked in water, the seeds absorb water and increase in size, which in turn increases the fibre content. It has a mild flavour and it can also be mixed with yogurt. Make sure to allow at least 10-15 minutes for it to swell up.

“Basil seeds also offer benefits in preventing weight gain in people with metabolic syndrome. Animal studies have shown that consumption of basil seed extract may delay the development of insulin resistance and shows promise in treatment of diabetes. Basil seeds’ high fibre content likely slows digestion to prevent spikes in blood sugar, and subsequently the hormone insulin, following meals,”

Thus, basil seeds or sabja seeds can safely be added to your diet. However, just eating these seeds won’t lead to weight loss. You need to add some more diet tweaks and workout in order to lose weight.

 

 

A word of caution. Children and pregnant women should avoid consuming sabja seeds. Young kids could choke on these seeds, if they are not mixed well with water. In case of pregnant women, these seeds are known to lower down the levels of estrogen in the body. It is best to consult your doctor if you’re pregnant or suffering from any other ailments before adding sabja seeds to your diet.

Categories Advice, Diet, food, meal palnning, New Food, nutrition, Protein, Wellness

How to Grow Broccoli Sprouts at Home

What’s so special about broccoli sprouts? According to various researchers (including Johns Hopkins and Ohio State University), they contain 1,000 percent more nutrients than mature broccoli!

Sulforaphane, the prominent phytochemical in broccoli, combats cancer on several fronts − including removal of carcinogens, prevention of cancer cell production, destruction of breast cancer cells, and tumor reduction. These small plants are in the cancer research limelight for their unique ability to exert 50 times the amount of cancer fighting power of broccoli.

Sprouts are easily absorbed into the system because they also contain potent digestive enzymes.

Ingredients

2 tbsp broccoli sprout seeds.

Filtered water

Instructions

  • Add 2 tablespoons of broccoli sprouting seeds to a widemouthed quart jar.
  • Cover with a few inches of filtered water and cap with the sprouting lid.
  • Store in a warm, dark place overnight.
  • The next morning, drain the liquid off and rinse with fresh water. Be sure to drain all the water off.
  • Repeat this 3-4 times a day. Continue to store your seeds in a warm, dark place. After a few days, the seeds will start to break open and grow.

  • Eventually, the sprouts will be an inch or so long and have yellow leaves. Now you can move the sprouts out into the sunlight.
  • Continue to rinse them 3-4 times a day until the leaves are dark green. Now they are ready to eat!
  • This whole process will take about a week. Patience is key!
  • Once they are ready, replace the sprouting lid with a standard mason jar lid and store in the refrigerator.
  • Serve on top of salads, stirred into soups, or however strikes your fancy.
Categories Advice, Diet, Fitness, food, Health, meal palnning, New Food, nutrition, Protein, Wellness

Why everyone should eat Chia Seeds?

Weight loss can be a major challenge today because of the abundance of food available and a more sedentary.

But inthis modern-day superfood that is native to South America can help you with weight loss in a healthy way . In older times, chia seeds were a staple in Mayan and Aztec diets, but later got banned due to their ritualistic religious use. Needless to say, these seeds have made a comeback with a bang in the market due to their positive connection with weight loss.

When you think of chia seeds, you most likely think of the tiny seeds that were the joke of a generation as we slathered them on clay sculptures and gleefully watched the sprouting of ‘green hair’ on Homer Simpson and porcupines.uhh..now let us go keen on them, Chia seeds are rich in fibre and thus eating them in between your meals not only stops you from bingeing but also helps you eat less in your next meal.

Chia is the edible seed of Salvia hispanica, a flowering plant in the mint family.

The seeds are hydrophilic, absorbing up to 12 times their weight in liquid when soaked and developing a mucilaginous coating that gives chia-based creams and beverages a distinctive gel texture.

Nutritional value per 100 g (3.5 oz)

Energy – 486 kcal (2,030 kJ)

Carbohydrates -42.1 g

Dietary fiber-34.4 g

Fat-30.7 g

Protein-16.5 g

 

Chia seeds on average contain 6% water, 42% carbohydrates, 16% protein, and 31% fat. The fatty acids in chia seeds are highly unsaturated, with the major fats being linolenic acid (50–57% of total fat) and linoleic acid (17–26%). The seeds are rich in omega-3 fatty acids and the B vitamins thiamin and niacin.

Ground or whole chia seeds are used in Argentina, Bolivia, Guatemala, Mexico, and Paraguay for nutritious drinks and food.

Chia seeds may be sprinkled or ground up on top of other foods. Chia seeds can also be mixed into smoothies, breakfast cereals, energy bars, granola bars, yogurt, tortillas, and bread. They can be soaked in water and consumed directly or mixed with any kind of juice or milk.

Categories Advice, Diet, Fitness, food, nutrition, Protein, skin, Wellness

6 skin benefits of fasting during Shravan

In case you are fasting and keeping your non-vegetarian diet aside, here are seven food items that will help you get a healthy glowing skin in the month of Shravan

If you think that fasting during Sharavan can turn your skin dull and dry, then you need to think again. This is because a vegan diet comprising of fruits, vegetables, health drinks and nuts, improves the digestive system, keeps you healthy and helps you attain a glowing skin. The fasting diet is equally rich in vitamins and minerals, fasting do have some skin benefits. These seven food items listed below will help you get a healthy glowing skin in the month of Shravan:

banana

1. Banana: Rich in vitamins, minerals, and potassium, the fruit nourishes and revitalises dry skin. Consumption of banana protects the skin against free radicals that cause pre-mature ageing. While it’s zinc content fights acne-causing bacteria and the vitamin C content promotes the production of collagen.

papaya

2. Papaya: Rich in vitamin A and Papain enzyme, papaya helps to reduce pigmentation and promote rejuvenation. Also, it removes tan and controls acne breakout.

3. Pomegranate: Its antioxidant property builds up immunity and reduces tanning. Also, pomegranate has anti-ageing property that help rejuvenate the skin internally and externally. The delicious fruit if consumed during the fasting season, will keep the skin healthy and glowing.

4. Sweet potato: It contains vitamin A, C, D along with niacin, riboflavin and potassium. Sweet potato is a rich source of natural antioxidant that reduces pigmentation and signs of ageing. During Shravan, sweet potato can be eaten in boiled or mashed form. It can also be sauteed in olive oil and eaten for taste.

5. Sabudana: This is another rich source of carbohydrate, which is eaten universally during fasting period. Carbohydrates are rich source of energy and will keep you active throughout the day. Sabudana is eaten mostly in the form of khichdi, popularly known as ‘sabudana khichdi’. Mix milk and dry fruits in a sabudana recipe to increase its nutrition level. Sabudana along with milk and dry fruita contribute to a healthy skin.

6. Cold Milk: This is one of the most important drinks to have during Sharavan. Drinking milk increases the nutrition level of the diet and helps attain a healthy skin. Anytime you feel an acid formation in the stomach or heartburn coming on during the fasting period, have a glass of plain cold milk without additives or sugar. It can also be consumed as the main drink in the morning or evening.

Stay away from high calorie foods during fasting month as such food items can weaken the immune system and lead to a dull skin.

Categories Advice, food, Health, meal palnning, New Food, nutrition, Protein

Flax Seeds

Is flax seed the new wonder food?

Some call it one of the most powerful plant foods on the planet. There’s some evidence it may help reduce your risk of heart disease, cancer, stroke, and diabetes. That’s quite a tall order for a tiny seed that’s been around for centuries.

Flax seed was cultivated in Babylon as early as 3000 BC. In the 8th century, King Charlemagne believed so strongly in the health benefits of flax seed that he passed laws requiring his subjects to consume it. Quite interesting. curious to know more about this tiny tot. here you are

Nutrition:

  • Flax seeds contain 534 calories per 100 grams, corresponding to 55 calories for each tablespoon of whole seeds (10 grams).
  • They consist of 42% fat, 29% carbs and 18% protein.
  • The net digestible carbs are only 1.5 grams for every 100 grams of seeds, making flax seeds a low-crab friendly food. Two tablespoons of flax seeds provide about six grams of fiber. This is roughly 15–25% of the daily recommended intake for men and women, respectively Soluble fiber helps regulate blood sugar and cholesterol levels. It also promotes digestive health by feeding the beneficial bacteria in the digestive system When mixed with water, the mucilage gums in flax seeds become very thick. This, combined with the insoluble fiber content, makes flax seeds a natural laxative.
  • Consuming flax seeds can help promote regularity, prevent constipation and reduce the risk of diabetes. However, flax seeds are also high in arginine and glut-amine. Both of these are important in preventing heart disease and supporting the immune system
  • Flax seed proteins may be useful against fungal infections, high blood pressure, high cholesterol, type 2 diabetes and inflammation Because of their high content of omega-3 fatty acids, flax seeds promote a lower ratio of omega-6 to omega-3. A lower ratio of omega-6 to omega-3 fatty acids may significantly reduce the risk of various chronic diseases
  • There is one variety that is not as nutritious as regular flax seed, a yellow flax called “solin.” It has a very different oil profile and is low in omega-3 fatty acids

Vitamins and minerals:

  • Vitamin B1: This B-vitamin is also known as thiamine. Vitamin B1 is essential for normal metabolism and nerve function.
  • Copper: An essential mineral that is important for growth, development and various functions in the body
  • Molybdenum: Flax seeds are rich in molybdenum. This essential trace mineral is found in seeds, grains and legumes
  • Magnesium: An important mineral that has many important functions in the body. It is found in high amounts in grains, seeds, nuts and green leafy vegetables
  • Phosphorus: This mineral contributes to bone health and tissue maintenance, and is usually found in protein-rich foods

Phytoestrogens also help lower blood pressure and reduce oxidative stress and inflammation in the arteries

Lignans are fermented by bacteria in the digestive system and may reduce the growth of several cancers, especially hormone-sensitive cancers such as breast, uterus and prostate cancers

Flax seed oil is a source of polyunsaturated fatty acids such as alpha-linolenic acid. The alpha-linolenic acid and related chemicals in flax seed oil seem to decrease inflammation. That is why flax seed oil is thought to be useful for rheumatoid arthritis and other inflammatory (swelling) diseases.

Categories Diet, food, meal palnning, Meals and Snacks, nutrition, Protein

Broccoli Fried Rice Recipe

Bursting with protein power and the goodness of antioxidants , broccoli is a nutri-dense veggie worth including in your everyday diet.

Being low in calories , fat and carbohydrates, it can comfortably be included in at least one meal every day.

It can be made into a soup , added to your subzi , relished as a baked snack , or cooked in many other forms, which makes it easy to consume.

This delicious recipe shows you how to make a fried rice using brown rice and broccoli. In this Healthy Broccoli Fried Rice, the beneficial veggie is tossed with brown rice and spices in very little oil.

Healthy though it is, remember to stick to the mentioned portion size to stay within good limits

Ingredients

1 cupblanched broccoli florets
2 cups cooked brown rice
2 tsp oil
2 tsp finely chopped garlic (lehsun)
2 whole dry kashmiri red chillies , broken into pieces
1/4 cup thinly sliced onions
1 tsp finely chopped ginger (adrak)
1 tsp finely chopped green chillies
1/2 cup sliced coloured capsicum
1 tsp soy sauce
salt to taste
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