Dietician Hajeera Zameer

Meal 1.suhoor
Served before dawn ,make sure suhoor consists of foods that release energy slowly .Do not eat for two meals, keep suhoor very light,  Do not gulp more water as it leads to frequent urination and thirst.

Options suggested.
Refrigerated oats
Barley porridge.
Multigrain roti with chicken/ kheema with veggies.
Egg white vegg omlet scramble.
Ragi ball,jowar dosa,bajra dosa.

Good beyond wheat flour this Ramazan.

High protein: to keep light and energetic.Eggs, chicken,milk,curd.
Avoid hunger pangs:Ghee,nuts,seeds, olive oil.
For weight loss: low carb Millets,dhalia,oats 
End suhoor with dates 
Worst suhoor foods:Coffee( leaves you dehydrated)Salty foods( instant noodles, sausages)Makes you thirsty.White bread and rice( spike in sugar,tired and hungry all day)Oily foods like samosa( Left over biryani,leaves u bloated and lethargic).

Meal2 : iftaar.
Iftaar is not a meal..it’s a refreshment followed by dinner meal after prayers.
Break the fast with basil seeds ( subza seeds in water).Dates and cucumber.Fruit plateWatermelon, muskmelon,papaya.(Mango ,chikoo n grapes keep it to minimum)

After a break of 10 to 15 mins ( after mughrib prayers)Let the nutrients of the fruits get utilised by the body in the right way.
DinnerOne pot dish (Dal ,rice,non veg ,veg ,greens)Thin consistency commonly called aash or kanji.
Enjoy  biryani occasionally with lots of raitha 
Complete water intake during taraweeh and tahajud.

Chamarajanagar (Karnataka), Mar 12: Karnataka Chief Minister Siddaramaiah on Tuesday dismissed as a lie the opposition BJP’s charge that Cauvery water is being released to Tamil Nadu even though Bengaluru is reeling under an acute water crisis.

Terming it a lie, Siddaramaiah said not a single drop of water will be given to Tamil Nadu.

“All that is lie. Who will let the water flow, that too in this situation? We will not give even a drop of water to Tamil Nadu without retaining water for our consumption,” the Chief Minister told reporters here.

He said that neither Tamil Nadu asked for it nor anyone directed Karnataka to release water to the neighbouring state.

“Why will we give them (Tamil Nadu) water when they have not asked for it? Where do we have water to give them? There is no question of giving them (TN) water even if Tamil Nadu asks for it or the Centre or anyone else directs us to release water,” Siddaramaiah said.

The Leader of Opposition R Ashoka on Monday accused the Karnataka government of having released Cauvery water to Tamil Nadu.

He demanded that the state government immediately stop releasing water to the neighbouring state and respond to the plight of the people of Bengaluru.

Shobha Karandlaje

Belagavi: Union Minister and Udupi-Chikkamagaluru MP Shobha Karandlaje has raised allegations of a conspiracy within the Udupi-Chikkamagaluru constituency to prevent her from receiving a ticket in the upcoming Lok Sabha elections.

Addressing reporters in Belagavi, she stated, “Opposition within the party is actually an advantage for me. When there is opposition, our leaders spread information about us. Otherwise they only used to say that Shoba is doing good work for the party.”

Karandlaje further added that party leaders are providing information about why they are opposing her, which she believes will only help highlight her development works and true personality. She expressed confidence in the High Command’s decision-making process and remains hopeful of receiving the ticket based on her track record of work.

“I have undertaken significant development work in my constituency and will seek votes based on these achievements,” she said.

I have the satisfaction of doing both party work and government work honestly. Those who have worked will get a chance. This applies to all. In some cases it may be different due to the caste factor, Shoba said.

She further said that “I am an example that the high command recognizes our hard work.”

Responding to speculation that several sitting BJP MPs might not receive tickets for the Lok Sabha elections, Karandlaje stated that she had no specific information about this. She said that it is natural for many party workers to seek tickets, and those who have worked tirelessly for the party over the years have the right to do so.

Bengaluru: Karnataka government is planning to ban over the counter sales of acid to restrict its availability, Home Minister G Parameshwara said on Thursday, in the wake of an acid attack on three female students in Dakshina Kannada district.

He said it will be ensured that only authorised chemical dealers are given the permission to sell it, adding that the Director General of Police will be writing a letter to the Commerce and Industries department soon in this regard.

“In a couple of days, DG will be writing a letter to the government — to the Commerce and Industries department — stating that there should be no free sales (easy availability) of acid. It should not be available for anyone to go and purchase it anywhere. Only those dealing with chemicals should be given the permission,” Parameshwara told reporters here.

“Police department will be writing a letter to ban (its free sale),” he said.

The government’s move comes within days of the acid attack by a youth at a government Pre-University college in the taluka headquarters town of Kadaba on March four that sparked outrage.

Parmesh S Jain Special correspondent

In an act of exemplary courage and call of duty,a traffic police Sub Inspector jumped into 10 feet water sump and rescued a 2.5 year old boy from drowning .
The Brave life saviour officer who gave rebirth to a two and half year child is Nagaraj AR,50,attached to Byatarayanapura traffic police station the Brave PSI was on his way to duty in Bydarahalli when he heard screams from a nearby three storeyed building at around 3.45 pm. 
He immediately rushed towards the building and noticed a group of women shouting and crying out for help pointing towards the sump . 

Nagaraj asked one of the woman before jumping into the sump without wasting time.
It was 10 feet sump with waist level water he told media persons he explained about the life saving act he said the sump was pitch dark and the residents were shocked and not even making efforts to help,he explained.   
Nagaraj began to grope the tank through his leg and found the boy lying under the water. 
He dragged the boy out and have removed the water before handing over the people to take him to a near-by hospital.The boy was treated at the hospital and said to be out of danger.
There were two men among the crowd in the three storeyed residential building but they were scared to ventured into the tank fearing motor and the wires, Nagaraj,said .
The boy who was in the care of his aunt while his parents had gone out for work,slipped into the tank while playing. 
The lid of the tank reportedly slide open when the boy stepped on the lid and he slipped into the tank,while people looked on. 
Mr.Nagaraj tried to call the boy’s parents but they did not respond,while the residents cheered and thanked him for the brave act. 
He reported the matter to his senior who appreciated and lauded his work.
A native of Kolar,Nagaraj lived with wife and daughter who is pursing her engineering course while the younger son is in 8th standard.” i did my duty and happy that the boy is safe”, Nagaraj, told media persons.
Joint Commissioner of Traffic,MN Anucheth said,Wonderful work by PSI,Nagaraj of Byatarayanapura Traffic Police Station. 
Incident happened at BEL Layout near Byadarahalli at 3:45PM.Mr Nagaraj was returning to duty from his house,when he heard cries for help from a few ladies gathered nearby. 
On enquiry it was found that a 2.5 year old boy has fallen into a 10 feet sump tank.PSI Nagaraj immediately entered the tank and rescued the child. 
The child was unconscious but responded to CPR.He is now recovering in a local hospital.
With the brave and life saviour act who gave a new life to child has won the hearts of billions across nation on social media platforms.
Finally Bengaluru Police Commissioner B Dayananda,Joint CP Traffic,MN Anucheth,DCP Traffic West,Anitha B Haddanavar,ACP,Puttamma and other senior officers has highly appreciated and lauded the PSI Nagaraj for his life saviour act who gave rebirth to the child by saving his life without caring but his life he jumped into water sump when two other neighbours feared of getting shocked as it may ground in the water sump tank for the brave and gud Samritian act and life saving act has added one more feather in the Bengaluru City police account for the fearless act and a special reward will be given to PSI Nagaraj AR for his brave and gud Samritian act in saving life he added.

Women a Reality

Melody Lopez
Director and Chief of Staff
Crayon Software Experts India

International Women’s Day serves as a poignant reminder that the path to global progress must
actively include and invest in women. Under the resonating theme, ‘Count Her In: Invest in Women.
Accelerate Progress,’ we underscore the imperative to empower women economically. Economic
inclusion of women is not merely a social aspiration; it is an economic imperative that propels
nations towards prosperity. According to the World Economic Forum’s Global Gender Gap Report
2022, where 1 refers to parity between men and women, Indian women scored 0.961 in
educational attainment, but the score plummeted to 0.350 for economic participation and
opportunity. According to the World Economic Forum (WEF), it will take 217 years to close the
global gender gap in economic participation and opportunity at the current rate of progress. The
WEF’s 2023 global gender gap score is 68.4%, which is a 0.3% increase from the previous year. The
WEF also estimates that it will take over 100 years to close the global gender pay gap. These
numbers indicate how far ahead the world needs to move to get women as active economic
participants. Unless women are actively allowed to participate and contribute to the economy the
world will never reach its optimum potential to achieve stability.
Investing in women means recognizing and unlocking the vast potential that resides in half of the
world’s population. By providing equal opportunities in education, entrepreneurship, and the
workforce, we amplify the voices of women, fostering innovation and resilience. Economic
empowerment of women catalyzes a ripple effect, transforming families, communities, and entire
societies. By dismantling barriers and biases, we pave the way for a future where women can
contribute their talents uninhibited, driving progress for all. On this International Women’s Day, let
us commit to investing in the economic potential of every woman. Let us celebrate not just the
achievements of women, but also the untapped possibilities that await when we truly count her
in—forging a world where women’s economic inclusion is not just a goal but a reality, accelerating
progress for the benefit of all.

Parmesh S Jain

At least ten people were injured in an explosion that took place at The Rameshwaram Cafe,Bengaluru’s popular eatery,on Friday.
The explosion took place in the afternoon, triggering panic among the customers and residents in the area. Police teams and fire brigade teams were rushed to the blast site. They were seen analysing the after-effects of the explosion.
Shattered glass and furniture were seen strewn on the floor of the cafe, which drew attention among residents. 
A team of forensic experts has also started collecting the evidence from the site of the explosion.Dog squad also arrived at the site of the explosion.
The area was secured by the police and Fire Brigade teams and the injured were hospitalised. 
The Rameshwaram Cafe is one of the popular hangouts and is usually extremely crowded during lunch hours.
Karnataka chief minister Siddaramaiah said on Friday that the blast at the popular eatery Rameshwaram Cafe in Bengaluru,might have been caused by an “improvised explosive device” (IED). He said that those responsible will be identified, and strict action will be taken against them.
On whether the Bengaluru blast is an act of terror,CM Siddaramaiah said,”It was not a large-scale blast,it was an improvised explosive blast. 
Such things have happened earlier too, it should not happen. Let’s see what it is. In recent times such blasts had not taken place other than the incident in Mangaluru (Nov’22 pressure cooker blast) during BJP rule.This is the first such incident during our government,”
Speaking to reporters in Mysuru,CM Siddaramaiah said, “CCTV and other things are being examined.We have come to know that someone placed a bag in the afternoon.It is said to be an improvised explosive blast. 
Investigations are ongoing,and we need to wait for the results.When asked if it was a terrorist act,the CM clarified that it is not confirmed, and investigations are still in progress.
Bengaluru Rameshwaram Cafe blast:
Karnataka deputy chief minister DK Shivakumar and state home minister G Parameshwara, along with DGP Alok Mohan, Commissioner of Police B Dayananda visited the Bengaluru explosion site for inspection.
Blast occurred in a bag kept by a youth an hour ago, says deputy CM:
Bengaluru Rameshwaram Cafe blast live: On the Bengaluru cafe blast, Karnataka Dy CM DK Shivakumar said, “It was a low-intensity blast. 
A youth came and kept a small bag which exploded after an hour.About 10 people received injuries.7-8 teams formed to probe the incident. We are looking at all angles.I ask every Banglorean to not worry.”
First ensure ‘guarantee’ of safety and security to the people of Karnataka,’ says Karnataka assembly LoP
Leader of Opposition in the Assembly and BJP leader R Ashoka said Rameshwaram Cafe bomb blast was yet another glaring example of the “deteriorating law and order situation” in Karnataka ever since the Siddaramaiah-led Congress government came to power in the state.
“Wherever the Congress comes to power, the terrorists and anti-national elements feel emboldened because of its policy of unabashed and unbridled appeasement,” he alleged.
“The Congress government should first ensure ‘guarantee’ of safety and security to the people of Karnataka,” he said.
CCTV footage from the cafe is being examined. It has come to be known that someone had left a bag at the cafe. The accused in the incident will be punished,” Karnataka CM tells reporters.
Karnataka director general of police Alok Mohan says, ” The CM and the Home Minister have been given complete information on the incident. 
Nine people were injured in the incident. An investigation is underway. We will get feedback from the FSL team.”
As a low-intensity IED blast took place in Bengaluru’s popular Rameshwaram cafe during busy lunch hour, investigators are finding clues from CCTV footage. 
Karnataka deputy chief minister DK Shivakumar said the suspect has been identified as a man of 28 to 30 years old. 
He came to the cafe during the breakfast hour, and bought a coupon for Rava idli but left the cafe without having the idli.
The mindset has to be changed.They (Karnataka government) are saying ‘Brand Bengaluru’ but it will become ‘Bomb Bengaluru’. 
I request the government to take serious action.There is no law and order.This government is not running properly,” R Ashoka,leader of opposition in Karnataka assembly.
CM must give free hand to investigate,’ says BJP MP Tejasvi Surya :
“At first, they tried the narrative of cylinder blast. Now, they are trying the narrative of business rivalry. Why can’t the Congress Govt allow the investigation agencies to do their job? Why preempt? Why prompt? Vote Bank compulsions?” BJP MP Tejasvi Surya said in an ‘X’ post.
“CM Siddaramaiah must give free hand to investigate and give clear answers to people of Bengaluru,” he added.
Eatery owner says two explosions took place within 10 seconds:
Divya Raghavendra Rao, co-founder and managing director of the cafe chain, said she was told there were two explosions within 10 seconds of each other. “It happened in the area where customers wash their hands something that was kept in a bag exploded,” Rao told
National Investigation Agency (NIA)visit the Bengaluru explosion site as per Standard Operating Procedure (SOP).Forensic team is already at the blast site.
What Karnataka DGP said on condition of people injured in explosion?
“We are conducting an ivestigation,the FSL team has arrived. We will definitely find out what happened.They are not seriously injured, but are getting treatment now,” says Karnataka DGP.
Between 12.50 and 1pm, a man aged between 28-30 entered the cafe and ordered for Rava Idli. However he didn’t take the order and left the cafe. After 10 min, the blast has occurred. Total 10 injured.
A case under UAPA has been registered at HAL police station. Both bomb squad and police are coordinating with each other for more clues.
What is IED?
An improvised explosive device (IED) is a homemade bomb or destructive device, according to a government document. They can vary widely in form, ranging from small pipe bombs to sophisticated devices causing significant damage and loss of life. They can be carried in vehicles, by individuals, delivered in packages, or concealed on roadsides.
IEDs have these components
IEDs consist of components like an initiator, switch, main charge, power source, and container.
Often, these devices are packed with enhancements like nails, glass, or metal fragments, increasing shrapnel propelled by the explosion. Hazardous materials may also be included. The initiation of an IED depends on the intended target.
How are IEDs made?
IEDs are bombs that are cheap to make and easy to hide and set off. People can make them using everyday materials or chemicals that are easy to find.
Sometimes, they might use military stuff, but usually, they use regular ingredients. Things like fertilizer, gunpowder, and hydrogen peroxide can be used to make IEDs. One common example is ANFO, a mix of ammonium nitrate and fuel oil.

Parmesh S jain Special corrospodent

In an interesting development to Bitcoin case,a Deputy superintendent of police Sridhar poojar and inspector Chandradhar escaped after attacking SIT officials when they went to secure their Custody on Tuesday.
Following the escape,SIT officials stepped up to track the fugitive policemen .The officials also arrested Lakshmikantaiah on Wednesday and taken him into custody after producing him before the court.
The accused allegedly transferred Bitcoins from prime accused Sriki’s account for personal gain.

Parmesh S Jain special correspondent

The Bommanahalli police arrested a gang of six led by a drug peddler for abducting a NRI from Australia for ransom on the pretext of selling drugs.
The accused have been identified as,Monish alias Manu,Lokesh,Kishor Shiva,Athi Rooth,Dilip Kumar,and Satish Chandru. 

Monish is a tattoo artiste turned peddler while others worked as push cart vendors and readymade cloth seller on footpath a senior officer told reporters.
The victim,who had come from Australia to meet his brother was addicted to drugs and used to purchase from Monish often through online.  
Suspecting that the victim having money,Monish roped in his associates and abducted the victim on February 20,on the pretext of delivering drugs .  
The accused called the victim to deliver the drugs near a private school in Bommanahalli and later forcibly taken him in his car to a secluded area. 
The accused subjected the victim to physical assault and coerced transfer Rs.98,000.The accused later forced the victim to call his brother demanding more money.
Suspecting something his brother along with his friends went to the spot and rescued his brother while the accused fled the spot .
The victim was initially refused to file a complaint fearing legal action against him too for consuming drugs but after he was admitted to the hospital and report was filed,the police swung into action and track down the accused on Sunday.
Based on the accused information,the police also arrested Sathyanarayan Mahato,a drug peddler who used to supply Marijuna to Monish . 
The accused Mahato hailed from Bihar and used to source the drugs from his contacts in the neighbouring state. 
The police seized 400 gram of ganja worth Rs.24,000 from Mahato and booked a case against him under the Narcotic Drugs and Psychotropic Substances Act.

Parmesh S Jain special correspondent

In a switch action,the KR Puram police cracked the murder of 70-year-old woman and arrested her 40-year-old neighbour who smothered her to death and chopped her body in pieces to rob her gold valuables .
The accused Deenesh V Ravindra,used to be friendly with the accused and later decided to kill her to rob her valuables to repay the loan he had incurred . 

The accused was native of Tamilnadu and worked as fitter for sometime and presently unemployed,the police said .
As per the plan he purchased a machete and a plastic drum and kept outside his house.The accused lured the victim to take her to the temple and took her home on Friday.
Soon the accused smothered Sushelamma to death and chopped her body parts . He later dumped some body parts in and around and the rest of the body he had stuffed in the plastic can outside the house to dispose.
Meanwhile Susheelamma daughter staying close by found her mother missing and filed a complaint.The police later found the foul smell emanating from the drug and recovered the body. 
A detailed probe and analysis of technical details led to the arrest of Deenesh,Additional commissioner of Police,East Division,Raman Gupta,who supervised the investigation,said .
After murdering Susheelamma,the accused removed pair of ear rings and gold chain and went to sell to find that the gold chain was fake . 
He however sold the pair of ear rings for Rs.11,000 and was waiting to dispose the body,the police,said.
A native of Chikkaballapura Susheelamma was living alone at the apartment in Nisarga layout while her daughter lived few meters away.