Blackcat USB SPI Flash Programmer ST SPANSION MXIC AMD

BlackcatUSB a multi-protocol flash memory programming tool

Capable of programming thousands of flash memory devices using JTAG or SPI connections.

This eBay item includes: a new BlackcatUSB board, USB cable, and a jumper cable of your choice.

Features:

• Open-source software supports multi-languages: English, French, German, Portuguese, Spanish
• Fast 16MHz RISC processor
• 32KB Flash (upgraded from 16KB!)
• 2 DIP switches for mode application changes
• Upgradeable firmware over USB
• On board reset button
• Universal CFI Flash programming support (over JTAG)
• SPI Mode 0, 1, 2 compatible
• USB 1.1 / 2.0 compatible
• Dual voltage (3.3v or 5v) output

This product includes a choice of these three cables for your target device:

This device can be used to program the flash memory of thousands of different memory devices, including the BIOS chips often used on many newer motherboards for both PC and laptops. It can be used on millions of devices to fix broken devices due to bad or corrupted firmware.

MSI Eclipse Motherboard

MSI P6NGM Motherboard

MSI P6NSLI Motherboard

Easy to use Microsoft Windows based software:

Reading flash data using JTAG mode

Writing flash data using SPI mode

FREE Open-source software compatible with:
Windows 2000, 2003, XP, Vista and Windows 7 (32-bit and 64-bit versions)
Mutli-language support: English, French, German, Portuguese, and Spanish,
(Download software and driver, version 330)

Verified to work with these CFI Flash devices:

AMD S29GL320 Intel  28F128J3 Samsung  K8D3216UB MXIC  29LV800BMC AMD 28F400BT Intel  28F160B3 Samsung  K8D3216UT SHARP  28F320BJE AMD 29DL322GB Intel  28F160B3 ST M28W160CB SHARP  LH28F160BJHG AMD 29DL322GT Intel  28F160C3B ST M29D323DB SHARP  28F160S3 AMD 29DL323GB Intel  28F160C3T FUJITSU  29DL323GB SHARP  28F320S3 AMD 29DL323GT Intel  28F320B3 FUJITSU  29DL323TE Microchip  SST 39VF1600 AMD 29DL324GB Intel  28F320B3 FUJITSU  29LV160B Microchip  SST 39VF1601 AMD 29DL324GT Intel  28F320C3 FUJITSU  29LV160T Microchip  SST 39VF3201 AMD 29LV160DB Intel  28F320C3 FUJITSU  29LV320BE Microchip  SST 39VF800 AMD 29LV160DT Intel  28F320J3 FUJITSU  29LV320TE ST / Micron  MT28W320 AMD 29LV320DB Intel  28F320J5 FUJITSU  29LV800B ST / Micron  MT28W320 AMD 29LV320DT Intel  28F640B3 Micron  28F160C34B ST / Micron  29W320DB AMD 29LV320MB Intel  28F640B3 Micron  28F160C34T ST / Micron  29W320DT AMD 29LV320MT Intel  28F640C3 Micron  28F322P3 ST / Micron  M29W160EB AMD 29LV400BB Intel  28F640C3 MXIC  25FL0165A ST / Micron  M29W160ET AMD 29LV800BB Intel  28F640J3 MXIC  29LV161B ST / Micron  M58LW064D Spansion  29AL016M Intel  28F640J5 MXIC  29LV161T ST / Micron  M29W800AB ATMEL  AT49BV/LV16X Intel  28F800B3 MXIC  29LV320B TOSHIBA  TC58FVT160B ATMEL  AT49BV/LV16XT Intel  28F800C3 MXIC  29LV320B TOSHIBA  TC58FVB321 HYHYNIX  HY29F400TT Samsung  K8D1716UB MXIC  29LV320T TOSHIBA  TC58FVT160 HYHYNIX  HY29LV1600T Samsung  K8D1716UT MXIC  29LV320T TOSHIBA  TC58FVT321

Verified to work with these SPI Flash devices:

Atmel  AT25DF641 Microchip  SST 25WF040 ST / Micron  M25P64 MXIC  MX25L128 Atmel  AT25DF321 Microchip  SST 25WF040B ST / Micron  M25P32 MXIC  MX25L256 Atmel  AT25DF161 Microchip  SST 25WF080 ST / Micron  M25P16 EON EN25F20 Atmel  AT25DF081 Microchip  SST 25WF080B ST / Micron  M25P80 EON EN25F40 Atmel  AT25DF021 Microchip  SST 25WF016 ST / Micron  M25P40 EON EN25F80 Atmel  AT26DF081A Microchip  SST 25WF016B ST / Micron  M25P20 EON EN25F16 Atmel  AT26DF161 Microchip  SST 25WF032 ST / Micron  M25P10 EON EN25F32 Atmel  AT26DF161A Microchip  SST 25WF032B Windbond  W25X40 EON EN25F64 Atmel  AT26DF321 Microchip  SST 25WF064 Windbond  W25X80 PMC  PM25LV010 Atmel  AT45DB011 Microchip  SST 25WF064B Windbond  W25X16 PMC  PM25LV020 Atmel  AT45DB021 Microchip  SST 25WF128B Windbond  W25X32 PMC  PM25LV040 Atmel  AT45DB041 Spansion  S25FL256S Windbond  W25X64 PMC  PM25LV080B Atmel  AT45DB081 Spansion  S25FL128S Windbond  W25Q80BV PMC  PM25LV016B Atmel  AT45DB161 Spansion  S25FL128P Windbond  W25Q16BV PCT 25VF512A Atmel  AT45DB321 Spansion  S25FL064 Windbond  W25Q32BV PCT 25VF010A Atmel  AT45DB642 Spansion  S25FL032 Windbond  W25Q64BV PCT 25VF020B Atmel  AT45DB011D Spansion  S25FL016 MXIC MX25L10 PCT 25VF040B Atmel  AT45DB021D Spansion  S25FL008 MXIC MX25L20 PCT 25VF080B Atmel  AT45DB041D ST / Micron  N25Q00A MXIC MX25L40 PCT 25VF016B Atmel  AT45DB081D ST / Micron  N25Q512 MXIC MX25L80 PCT 25VF032B Atmel  AT45DB161D ST / Micron  N25Q256 MXIC  MX25L160 PCT 25VF064C Atmel  AT45DB321D ST / Micron  N25Q128 MXIC  MX25L320 PCT 26VF016 Atmel  AT45DB642D ST / Micron  M25P128 MXIC  MX25L640 PCT 26VF032 ST / Micron  N25Q064

Verified MCU specific devices supported:

Nordic nRF24LE1 (16KB  flash over SPI) Xilinx CoolRunner-II  series (XC2C32A, XC2C64A, XC2C128, XC2C256, XC2C384, XC2C512)

If you need to program a flash here that is not listed, just contact us and request to have it added. We are able to add any SPI or CFI compatible flash to our software free of charge. If you need a specific MCU supported (such as a device with on board memory that can be programmed via SPI or JTAG), contact us!

New feature: manual configure for SPI devices

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Rizal’s Settlement Project in Sabah

Image: Dr. Jose Rizal and Maria Clara (back-to-back, Rizal Park, Dumaguete City, Negros Oriental)

“If it is impossible for me to give my country liberty. I should like to give it at least to these noble countrymen of mine in other lands”.

On his trip to Hong Kong, Rizal by chance met an Englishman Mr. W.B. Pryor and his wife, who were on their way to Sabah (North Borneo) to whom Rizal had shared his idea of a Filipino settlement in Sabah.

The owner of the territory, the Sultan of Jolo, had it leased to the North Borneo Company in 1878 and was duly recognized by Spain, Germany and England with the condition that Spanish sovereignty over the island of Jolo will be honored.

What was in the mind of Rizal that he desired to establish Filipino community in Sabah? He said in his letter to Blumentritt on February 23, 1892: “if it is impossible for me to give my country liberty.

I should like to give it at least to these noble countrymen of mine in other lands”. Based on this statement, we can conclude that Rizal was apparently considering of relocating his family in Sabah where he can organize a Filipino community who would devote themselves in agriculture, he serving as the leader. He observed in Hong Kong that Englishmen governed their colony well far from the persecutions suffered by the natives of Philippines from the Spaniards.

Text via National Historical Commission of the Philippines: Rizal’s Settlement Project in Sabah
by Quennie Ann J. Palafox

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Sabah crisis Timeline

Sabah on Borneo island has been the subject of a tug-of-war between descendants of a Sulu sultan and Malaysia. The crisis took a violent turn this month after Malaysian troops attacked members of the Sultanate of Sulu who arrived in Sabah on Feb. 14 to stake their claim on the island.

Here is a timeline of the events.

Feb 14, 2013 (Thursday) – Suspected Filipino gunmen numbering between 80 to 100 were cornered in the Malaysian state of Sabah on Borneo island trigerring the start of the standoff.

February 15, 2013 (Friday) – The unidentified group of gunmen introduces itself as the Royal Sulu Army reviving the longstanding claim of Sabah by the Sultanate of Sulu.

February 16, 2013 (Saturday) – Philippine Defense Secretary Voltaire Gazmin says the renewed claim on Sabah by the Royal Sulu Army is not sanctioned by the Philippine government.

“We made it very clear to the Malaysian authorities, especially to chief of defense forces, particularly to chief of defense force Gen. Zulkipli (Tan Sri Zulkifli Zainal Abidin) [that] this is not sanctioned and without the blessing of the government,” Gazmin said in an interview in Baguio City.

February 17, 2013 (Sunday) - Sultan Jamalul Kiram III said his followers—some 400 people with at least 20 of them armed—will not leave despite a demand from the Malaysian government that they go back to the Philippines.

"Why should we leave our own home? In fact they (the Malaysians) are paying rent (to us)," Kiram told reporters in Manila.

February 21, 2013 (Thursday) – The Department of Foreign Affairs (DFA) renews its appeal to Kiram's followers to withdraw peacefully from Sabah.

President Benigno Aquino III also warned the armed group that their actions may lead to conflict.

“Going there with arms is not the way to resolve this," Aquino said in his first public comments on the issue. When you brandish arms, naturally the other side has only one way to respond to such a challenge,” Aquino said.

February 22, 2013 (Friday) – Malaysia extends the original deadline for the Kiram followers to leave by 48 hours to Sunday.

But Kiram remains firm that his Royal Army will stay in Sabah.

“Puno na ako ng ultimatum... that ultimatum kako na wala naman,” Kiram said in the television report.

February 23, 2013 (Saturday) – Malaysia adopts a “wait-and-see” approach against the Royal Sulu Army which holed up in Sabah.

Malaysian Deputy Prime Minister Tan Sri Muhyiddin Yassin said their government is aiming for a peaceful solution, adding that it was important to resolve the issue without bloodshed.

February 24, 2013 (Sunday) – As the deadline for the armed group's surrender nears, a Philippine ship sails to Sabah on a “humanitarian mission” and is expected to arrive the following day.

“We are deeply concerned about the presence of five women and other civilians in the group, and we urge them to board the ship without delay and return home,” DFA Secretary Albert del Rosario said.

Meanwhile, as the deadline for the armed group's surrender nears, there were reports that they are running low on food and supplies.

February 25, 2013: (Monday) – The Philippine ship on a humanitarian mission anchored off Sabah waters.

However, the spokesperson of the sultanate said that the Royal Sulu Army will not board the ship.

“Hindi sila aalis, with due apologies to the Malaysian government. Puwede lang ma-stop itong issue kung sila ay patay na dahil ang pinaglalaban dito ay hindi kapakanan ng pamilya lamang pero kapakanan ng sambayanang Pilipino,” Abraham Iridjani said.

February 26, 2013 (Tuesday) – Aquino appeals to Kiram to order his followers to go home.

“And so this is my appeal to you: These are your people, your people. It behooves you to recall them. It must be clear to you that this small group of people will not succeed in addressing your grievances, and that there is no way that force can achieve your aims,” Aquino said in a statement during the briefing.

On the other hand, Malaysian security troops got the go signal to disarm the Royal Sulu Army.

“It is only a question of right timing for us to act,” Sabah police chief Commander Datuk Hamza Taib was quoted in the report as saying.

February 27, 2013 (Wednesday) – Tensions rise as the deadline for Kiram's followers to surrender has passed while food is running low. Still, Kiram's followers remain defiant in staying in Sabah.

February 28, 2013 (Thursday) – Amid tensions between Kiram's followers and the Malaysian side, Malaysian police say they won't arrest the armed group yet.

March 1, 2013 (Friday) – Violence erupted on the 17th day of the Sabah standoff with a shootout after Malaysian security forces attempted to tighten a cordon around the armed group.

Twelve Filipinos and two Malaysian police officers were reportedly killed during the exchange of gunfire.

Meanwhile, 10 followers of Kiram reportedly surrendered while others went to the sea to escape.

March 2, 2013 (Saturday) – More bloodshed occurs with 6 Filipinos and 6 Malaysian police officers being killed in an ambush set by the Royal Sulu Army.

In the afternoon, Aquino appealed once again to the Royal Sulu Army to “surrender without condition.”

“Because of the path you have taken, what we have been trying to avoid has come to pass,” Aquino said.

March 3, 2013 (Sunday) – Malaysian cops say that three areas where firefights occurred were now under Malaysian control while a man linked to the earlier ambush was beaten to death after he tried to hostage civilians.

Mopping operations of some 300 homes in the village ended at 6:30 in the evening.

On the other hand, a new war was waged between Filipinos and Malaysians in cyberspace who defaced each other's websites.

March 4, 2013 (Monday) – Malaysia beefs up its forces in Sabah sending in an additional two army battalions as the death toll rises to 26.

Meanwhile, del Rosario met up with Malaysian officials in Kuala Lumpur to discuss a possible solution with “maximum tolerance” for the Filipino armed group in the Sabah crisis.

There were also 289 Filipinos who arrived in Mindanao after being deported from Malaysia. Most of them were women and children. A radio dzBB report quoted local social welfare officers, however, as saying the deportation was not related to the deadly clashes.

March 5, 2013 (Tuesday) – Malaysia's patience reaches its limit as it sent out jets to bomb the hideout of Kiram's followers in Lahad Datu, Sabah. Hundreds of troops moved in following the air assault.

Meanwhile, Malaysia's de facto law minister Nazri Aziz said that the Sulu Royal Army will be charged with murder, adding that the Geneva Convention will only come into play if Malaysia considered the act as war.

Nazri called the arrival of the armed Filipinos in Sabah in February as “intrusion into our sovereignty not a war.”

There were also 50 Filipinos who arrived in Tawi-Tawi after fleeing the conflict between the groups.

March 6, 2013 (Wednesday) – Malaysian troops claim they have killed another 13 suspected Philippine militants bringing the total number of dead to 40.

On the other hand, one of the leaders of the Moro National Liberation Front said that “thousands” of their forces are heading to Sabah to provide support to the Sulu Royal Army.

March 7, 2013 (Thursday) – Sultan Kiram's camp declares a unilateral ceasefire at 12:30 pm while maintaining a defensive position amid the continuing firefight between the Sulu Royal Army and the Malaysian security forces in Sabah.

Kiram's camp said that this was in response to a request from United Nations Secretary-General Ban Ki-moon to stop the bloodshed.

Malaysia rejects the ceasefire offer of the Kiram camp. – KG/RSJ, GMA News

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Putrajaya, Manila toyed with Sulu claim ?

LAHAD DATU: Was the Lahad Datu invasion by the royal Sulu army a case of frustration coming to a boil as a result of arrogant and dismissive Philippine and Malaysian authorities having trivialised persistent calls for respect, recognition and a review of the Sulu sultanate’s lease fee?

Reports spilling out of Manila following the stand-off and subsequent bloody clashes between Malaysian security forces and the Sulu army have thrown up a plethora of reasons ranging from the simplistic to the intriguing as both nations face defining domestic elections and, on a macro level, the looming shadows of China and the US.

On the Philippine domestic end, you have the Aquinos and Arroyos. In Malaysia it’s Najib versus Anwar. For the the latter two, Sabah is the political frontier which will define who will rule Putrajaya post the 13th general election.

Until last Friday when clashes broke out following the three-week stand-off in Lahad Datu, the odds were favouring the opposition.

In Manila, the questions being asked are why did President Benigno Aquino sideline the Kirams and what were the “deals”, if any, struck between the Aquino and Najib administrations on Sabah?

Over the past week, even as fighting escalated in Semporna and Lahad Datu, comments from either side on the issue have been inconsistent.

While Malaysia had patronisingly dismissed the intruders as sarong-clad-slipper-wearing malnourished “farmers”, Philippines had condescendingly told Sultan Jamalul Kiram III to order his inept boys back.

At one point, a frustrated Aquino had dismissed Kiram’s historical claim on Sabah but he later relented, saying a legal team had been set up to study the matter.

Reports that Manila had lost an important letter written and sent by Crown Prince Agbimuddin Kiram to the Philippine president in June 2010 had only fuelled the Sulu angst and left them believing that Manila was toying with them.

After all, these were not sudden issues that had popped up for the Philippines and Malaysia. Sulu, in fact, has been a perennial headache for both nations. It didn’t help either that Aquino’s initial emmisary to see Kiram III had been reportedly disrespectful and left the sultan feeling humiliated.

Umno’s vote bank

Philippine Foreign Secretary Albert del Rosario’s admission on Wednesday that he failed to attend to the “missing” letter, in which Agbimuddin had stated their claims on Sabah, the paltry rent they were being paid by Malaysia and their desire to take part in the peace talks with MILF , came too late.

Agbimuddin was leading the fight in Lahad Datu, in the east coast of Sabah, which is home to thousands of Filipinos who escaped from southern Mindanao during the earlier decades of civil unrest.

Children and grandchildren have since been born off these war refugees in Sabah. Their family ties allegedly now stretch as far up as the federal government and to Umno in particular.

Thousands of them were recipients of citizenships and MyKads in the 1990s as a result of former prime minister Dr Mahathir Mohamad’s aim to neutralise the Christians demographics in Sabah and ensure a loyal Muslim vote-bank for “life” for Umno.

The tens and thousands of Sulus like the Indonesians, Pakistanis and Afghans in Sabah have kept Umno in power for decades. Witness testimonies at the Royal Commission of Inquiry (RCI) hearing in Sabah in January offered shocking insights into this Mahathir agenda.

It’s also amiss that Malaysia, knowing full well the Sulus’ deep links to Sabah, had not thought it odd that they were not included in the peace negotiations. The question then is, was the omission intentional? It seems somewhat imbecilic to think that Malaysia may have overlooked them by accident.

It seems too that Malaysia was incredibly careless and supercilious with how it has handled the Sulu issue, especially since it had admitted paying the Sulu royalty an annual lease fee, which a Kiram princess reportedly described as “not even enough to pay rental for an apartment”. Reports claim the Kirams receive RM5,500 a year from Malaysia, a sum which is shared among the lineage.

And there is also the increasing curiosity as to why a new negotiated “settlement” with the Kirams scheduled to have been paid on Jan 11 via a bank appointed by Bank Negara was withheld for some “unknown” reason.

A Kiram family member involved in the negotiation was stumped by the delay because the Malaysian authorities, she said, had been “receptive” and had agreed to the settlement.

In the first stage, the Sulu intruders had quietly slipped pass our sophisticated border patrols and landed in Lahad Datu on Feb 9. By Feb 12, they had made the news.

Their sole aim at that point, according to reports, appeared to have been to force both Malaysia and the Philippines into holding direct honest negotiations with the Kirams over rights, royalty and recognition.

As far as they were concerned, neither the Philippines, whom they had placed their implicit trust in for years to look out for their interest, nor Umno-Malaysia, whom Sabah Sulus had kept in power, had reflected the Kirams’ faith in them.

Greed and political expediency had cost lives. People have died brutal deaths in this Lahad Datu war and the Philippine government, along with Malaysia, have blood, widows and orphans on their hands. - source

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Sabah: ‘There was no Sabah referendum’

KOTA KINABALU: United Borneo Front (UBF) chairman Jeffrey Kitingan has disputed the context of the 1962 referendum which academics and Prime Minister Najib Tun Razak claim confirmed Sabahans’ desire to be part of Malaysia.

Any talks between Malaysia and the Philippines must include Sabah because only the people of Sabah can decide what they want, says Jeffrey Kitingan.

“There has never been a referendum on Sabah as stated by some academics.

“In fact, the so-called referendum in 1962-63 was actually only a sampling survey of less than four percent of the Sabah population,” he said in response to Najib’s comments on Sabah yesterday.

Najib said there was no question of Sabah not being within Malaysia.

Said Najib: “On the question of polemics of whether Sabah is a part of Malaysia, I want to stress that the issue had been finalised in 1978 and Sabah is a valid region in Malaysia,” he said.

He said the Cobbold Commission had held a referendum and two-thirds of the people in Sabah agreed to the state being a part of Malaysia. The commission also obtained the recognition of the United Nations.

(The Cobbold Commission was set up to find out whether the people of Sabah and Sarawak were agreeable to the proposal to create Malaysia, made up of Malaya, Singapore, Sabah and Sarawak.)

But Jeffrey, who also heads the Sabah chapter of the State Reform Party (STAR), said the Malaysia Agreement which incorporated terms of the Cobbold Commission “is yet to be implemented”.

“Najib must realise that Sabah belongs to the people of Sabah.

“Malaysia does not own Sabah as the Malaysia Agreement is yet to be implemented. Sabah is not a piece of lifeless property to be fought over between the Philippines [Sulu claim] and Malaya.

“Therefore, any talks between Malaysia/Malaya and the Philippines must include Sabah because only the people of Sabah can decide what they want.

“The [Sulu's] Sabah claim, whether valid or not, must be resolved once and fo all by bringing all the relevant parties to the table within the ambitof Britain and the United Nations and find a peaceful solution,” he said.

PMs have failed Sabah

He added that “the time has come to review the implementation of the Malaysia Agreement and ensure its viability and survival by addressing the unhappiness of the other remaining partners – Sabah and Sarawak”.

Jeffrey also pointed out that it was vital that the federal government clean up the mess created by (former prime minister) Dr Mahathir Mohamad and Umno in Sabah which had put Sabah and its citizens at perpetual risk.

“They made Sabah insecure by supporting Muslim rebellion in the Philippines and supplying them weapons, giving them refuge and training facilities in Sabah and, worst still, by deploying them as voters in Sabah through the ‘Project IC Mahathir’, despite knowing full well that the same group of people from the Philippines have unsettled claims over Sabah.

“To restore confidence, the federal government must clean up the mess. Umno should leave Sabah politics to Sabahans and local political parties.”

Jeffrey said the Sulu invasion was proof that Malaysia and successive prime ministers, including Najib, had failed miserably to secure the safety and security of Sabahans.

“Now that the fear felt by Sabahans has become a reality, Najib, as the current premier, must not only guarantee the security of Sabahans but he must also restore their confidence because security was the number one reason why Sabahans agreed to be part of Malaysia in 1963,” said Jeffrey.

He said Najib “has a moral duty to put things right” in Sabah.

“That is why we Sabahans supported the RCI [Royal Commission of Inquiry] as part of a necessary action to put things right.

“But that is not enough. A lot more needs to be done to regain the confidence of the people of Sabah who feel cheated by the federal government,” Jeffrey said. - source

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UN stops Sabah killing fields

The United Nations stepped in Thursday to end the fighting in Sabah before it turns into genocide: Malaysia’s overwhelming air-ground military task force attacking about 300 armed followers of the Sultan of Sulu.

UN Secretary General Ban Ki-moon called for an end to three weeks of escalating fighting that has left 40 people killed since the armed men landed on Sabah on Feb. 9 to press the sultanate’s claim to the territory as the ancestral homeland of Filipino Muslims in the Sulu archipelago.

The UN’s intervention came as Malaysian troops embarked on “mopping-up” operations after claiming to have “routed” members of the sultanate’s “Royal Army” in the air and ground assault launched on Tuesday. The Malaysian forces spread a dragnet over an area of four square kilometers in the village of Tanduao in Lahad Datu. The men led by Agbimuddin Kiram, brother of Sultan Jamalul Kiram III, were reported to have fled to the jungles of Sabah after the air strikes and heavy artillery flushed them out after a 23-day standoff in Tanduao.

Reports quoted Malaysian Defense Minister Ahmad Zahid Hamidi as saying that the bodies of 13 men from Agbimuddin’s group were recovered after the assault, bringing to 40 the number of people killed in the fighting. There were fears that the mopping-up operations would lead to a massacre of the sultan’s men in the hands of the Malaysian military machine.

The UN’s intervention had an urgent tone. In a statement issued by his office, Ban Ki-moon said: “The Secretary General is closely following the situation in Sabah and urges an end to the violence and encourages a dialogue among all the parties for a peaceful resolution of the situation.”

Ban also urged “all parties to facilitate delivery of humanitarian assistance and act in full respect of international human rights norms and standards.” He likewise expressed concern for the civilians caught in the crossfire.

The statement was silent on the dispute between the Philippines and Malaysia for ownership of Sabah—a matter that the Sultan of Sulu had said he would elevate to the UN.

In attacking the sultan’s men cornered in something like a concentration camp, the Malaysian troops spared no force in flushing out the intruders. The assault was mounted by at least seven army battalions augmenting police units. It started at 7 a.m. on Tuesday when five F/A-18 Hornet and three Hawk 208 fighter jets dropped laser-guided bombs, followed by artillery bombardment, on the sultan’s men, who were pinned down in a small area after a firefight with Malaysian policemen on March 1. The jets pounded the invaders’ redoubt with the fury of bombing their targets “back to the Stone Age.” It smacked of the “overkill” strategy used by the US Air Force to win the Vietnam War without engaging the army of the North Vietnamese national liberation front in land combats, which led to a large loss of lives. This strategy did not help the United States win the Vietnam War. In the end, the army of the North Vietnamese national liberation front marched to liberate Saigon after defeating the US and South Vietnamese troops in the ground war.

The fighting in Sabah appeared to be morphing into a guerrilla war, at a minimum cost of lives to the guerrillas, as the sultan’s armed men dissolved in the jungles to evade the aerial bombardment.

The guerrillas will tie down the regular Malaysian troops, together with their jet fighters and helicopter gunships, to hit-and-run combat. The Tausug warriors of the sultan’s “Royal Army” are not about to pack up their guns and gear and return to Sulu under the threats and cajoling of the Philippine government, in concert with harassment and military action from the Malaysian government.

For generations, the Tausug of Sulu have been crossing the porous border to Sabah, a territory they have long believed to be owned by the sultanate. They form the bulk of the 800,000-strong Filipino population in Sabah, and they know the terrain of Sabah like the back their hands. They know every little hiding place in which to seek refuge from jet fighters and pursuing troops deployed by the federal authorities in Kuala Lumpur.

The Tausug warriors now trapped in Sabah have vowed they would never surrender to the Malaysian army and the importuning of a spineless Philippine government that has caved in to Malaysian pressure. The government is using all its powers and influence on our Muslim citizens to “surrender unconditionally” to the tender mercies of the Malaysian security forces or face a bloodbath in the killing fields of Sabah.

The Tausug of Sulu do not need to protest very hard to prove that they would rather die than surrender their sultan’s claim to Sabah under duress from Malaysia. They have proved this conviction countless times in the past. They have demonstrated that they have more conviction in the legitimacy of our claim to Sabah than any Philippine administration since 1963. - source

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Datu Muedzul Lail Tan Kiram rightful Sulu Sultan

Datu Muedzul Lail Tan Kiram, argued that he is the qualified leader of the people of Sulu.

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Macronix Breaks the 128 Mbit Barrier for Serial Flash in an Innovative and Simple Way

Serial flash memory using the Serial Peripheral Interface (SPI) utilizes a 24-bit addressing scheme that limits the maximum density to 128 Mbits. However, to be able to add new features, applications require greater densities. For these serial flash applications requiring more storage, many system engineers have been forced to search for alternative memory solutions.

While other non-volatile memory solutions will work, they don’t offer the well known advantages of serial flash - such as lower pin-count, smaller footprint, simplified board layout&design, reduced system noise/EMI, and reduced system cost. The ideal solution would be a serial flash device capable of breaking the 128 MB density barrier. As leading manufacturer of serial flash memory, Macronix has solved this problem by providing an innovative and simple operation mode; it extends the addressable range from 24-to 32-bits.

The increased address range will accommodate future serial flash memories starting with 256 MB to densities as large as 32 GB. Macronix is currently offering serial flash densities up to 256 MB, but with 32-bit addressing, there is plenty of room for future density increases.

Potential market applications are mainly system applications related to the storage of large application image files, as WiMAX, high-end data communication, set-top boxes, storage, high-end server and projector applications. Since high-density serial flash memory can provide high capacity storage combined with a low pin count, it’s the ideal solution for system processors/ controllers storing large program code images in non-volatile memory. In addition to code storage, a high density serial flash will have sufficient space for data storage, e.g. user data/configuration files that can be stored in the memory space not utilized by the code image. In other words, the market urge to adopt high-density serial flash memory is getting stronger.

There are up to 11 commands that require a 24-bit address for operation. Since there is already a large number of commands requiring an address, adding a new set of 32- bit address commands would double them. This would add complexity to the design of the silicon and increase its cost. To avoid this, the 256 Mbit serial flash can switch between addressing modes with only two newly added commands.

The actual method of operation is similar to the existing general command format where CS# is first driven low, followed by clocking in the 8-bit command for either entering (e.g. B7) or exiting (e.g. E9) the 32- bit addressing mode. Afterwards, one can use the standard commands in the normal fashion as long as one uses the appropriate number of address bits for the selected addressing mode.

Backwards compatibility to existing serial flash products was an important design consideration. This was fully achieved by the following methods:

• The 256 MB memory is always power-up in 24-bit addressing mode.
• 32-bit addressing mode is needed to access the hole 256 MB.
• The contents can be dumped to DRAM in 24-bit addressing mode.
• Since using an internal 32-bit address counter, the entire content can be accessed in 24-bit address mode.

That means that neither the processor nor the controller has to be modified and existing software using the 24-bit addressing scheme can be used.

Macronix breaks through the serial flash density barrier with a new 32-bit address mode that enables memory densities of 256 Mb and higher. System designers can continue to use the SPI structure for their new high density applications and still benefit from cost advantages of low pin count devices. Software engineers don’t have to worry about rewriting software but can continue to use their existing software and enhance it to take advantage of additional memory space. For the industry, this represents a milestone in the advancement of high-density serial flash and expands wideranging applications of serial flash memory.

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ST claims first 128Mbit serial flash device

STMicroelectronics (ST) announced a new 128Mbit serial flash device, the M25P128, which is intended for code storage in a range of computer and consumer applications. The product complements ST's existing code storage portfolio (from 512Kbits to 64Mbits) and is the first serial flash device in the market in this density, said the company.

The M25P128 is built using the company's 2bits-per-cell flash technology, which stores two bits of information in each memory cell to double the density compared to traditional production technologies. It is said to suit applications including printers, mobile devices, games cartridges, server and PC BIOS, PC peripherals, graphics cards, hard disk drives, CD/DVD players and recorders, PDAs, networking equipment, electronic dictionaries, digital cameras and modems.

According to ST, the use of a high speed serial interface rather than a parallel memory bus saves board space and costs through the reduced number of signals in the 4-wire SPI compatible interface, and the reduced size of the die allows smaller packages to be used compared to standard flash products. In addition, the system's CPU or ASIC can also have a lower pin count.

The M25P128 is available in 8-by-6mm MLP8 and S016 packages; both use ST's lead-free technology for RoHS-compliance. Operating over a supply voltage range of 2.7V to 3.6V, the M25P128 is specified for the -40°C to 85°C operating temperature range. Data retention is over 20 years, and the device guarantees more than 10,000 erase/program cycles per sector. Software features include both bulk erase and sector erase, flexible page program instructions, write protection and a JEDEC standard 16bit electronic signature to allow easy device identification.

Samples of the M25P128 are already available, with volume production planned for the first quarter of 2006. U.S. pricing is approximately $4.20 in volume.

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The Real Sovereign

We should be wary of talking about North Borneo or Sabah as if it were just a piece of real estate without inhabitants. There are people there who regard themselves as natives to the place, and identify themselves as Sabahans. They are descended from the various ethnic groups and races that over the centuries had settled and developed the place.

On Aug. 31, 1963, the Sabahans declared their own separate independence from the British. Later, they joined the newly formed, independent Federation of Malaysia, spelling out the terms of their integration in a “20-point Agreement” that stressed their autonomy. Their relationship with the central government in Kuala Lumpur has not always been smooth. But, whatever their differences might have been, they never saw themselves as in any manner allied to the Philippines.

It would be instructive to take a look at two of Sabah’s leaders at the time of independence. Tun Mustapha, known to many as the leader of Sabah’s independence, was a member of the Suluk-Bajau tribe and was believed to be a distant relation of the Sultan of Sulu. He became the first governor of Sabah under the new Malaysian federation in whose formation he played a crucial role. Donald Stephens, a leader of the Kadazandusun community, became the first chief minister of Sabah under the federation of Malaysia. His father was half-Kadazan and half-British, while his mother was half-British and half-Japanese. He grew up a Roman Catholic, converting to Islam later in life. There were others, representing the Chinese community, who negotiated the integration of an autonomous Sabah into Malaysia

The heirs of the Sultan of Sulu claim proprietary and sovereign rights over Sabah on the ground that North Borneo was given to their family by the Sultan of Brunei as a reward sometime in the 17th century. They argue that Sabah is part of the Sultanate of Sulu, and since Sulu is part of the Philippines, they asked the Philippine government in 1962 to pursue the Sabah claim in the name of the Filipino nation and their clan.

In 1963, just before Britain relinquished control over its colonial dominion in this part of the world, the Philippines filed a preliminary claim before the International Court of Justice (ICJ) in the Netherlands. That is as far as it has gone. Successive Philippine administrations opted not to actively pursue the claim, preferring to develop friendly relations with neighboring Malaysia, which exercises sovereign control over Sabah.

It may also have been the wrong time to press such a claim. It went against the tide of decolonization that was then sweeping the world. The dominant spirit of the time was best captured in the Dec. 14, 1960, United Nations General Assembly Declaration on the Granting of Independence to Colonial Countries and Peoples (Resolution 1514). Article 5 of that resolution stated: “Immediate steps shall be taken, in Trust and Non-Self-Governing Territories or all other territories which have not yet attained independence, to transfer all powers to the peoples of those territories, without any conditions or reservations, in accordance with their freely expressed will and desire, without any distinction as to race, creed or color, in order to enable them to enjoy complete independence and freedom.”

Self-determination was the call of the day. And this was addressed primarily to the big colonial powers that tried to cling to their colonial dominions. Britain initially did not sign the UN resolution, choosing to keep oil-rich Brunei as a protectorate until 1984. At the same time, the British government was careful not to assume that the peoples of North Borneo and Sarawak necessarily wished to be part of the new independent federation that was then being formed by Malaya and Singapore. Sabah and Sarawak could indeed very well have declared themselves separate nation-states, the way Singapore subsequently did.

The point is that, amid intense great power rivalry over these resource-rich islands, it is important to keep in mind that there were inhabitants in these places who fiercely fought for their right to govern themselves. They are the real sovereign. Let us not forget that it is this same tacit recognition of the reasonableness and legitimacy of the quest for self-determination that has brought the Philippine government to the negotiating table to talk peace with the leaders of the Bangsamoro in Mindanao.

In view of this, how can we even think today of taking up the claim to patrimony of a Sulu royal family that presumes to have inherited dominion over Sabah? Have the Sabahans ever indicated to us that they wish to be part of the Philippine republic? Haven’t we heard of decolonization?

Let us assume that the ICJ decided to recognize the Philippine claim to Sabah. Do we then expect the Sabahans to meekly accept this legal transfer of sovereignty? Are we prepared to wage a campaign of subjugation to enforce Philippine rule on a people who have staged their own rebellions against successive foreign rulers?

These are political questions we must consider before we start pressing our claims on a piece of land whose inhabitants have never felt the hand of Philippine sovereignty. It would be useful to separate these questions from the proprietary claims of a Sulu sovereign who now invokes his Filipino citizenship. The Sultan can very well file his private claims before a Malaysian or international court; he does not need the Philippine government’s consent to do this. Since the Philippine government has not actively pursued its sovereign claim over Sabah, the Sultan is free to seek help elsewhere.

One thing he cannot do is force the Philippine state to go to war for him. - source

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Potassium Deficiency Symptoms in Humans

There are three main electrolytes of the human body viz., sodium, potassium and calcium. From this you can make a guess of the importance of potassium in your daily diet. It is a mineral which helps in smooth functioning of kidneys, pancreas, heart, muscles, nerve transmission and conversion of glucose into glycogen, which gives energy to our body. Potassium rich foods and supplements are also available in the market to help you avoid its deficiency symptoms.

Causes of Potassium Deficiency

Potassium deficiency is the result of poor dietary habits. If you fail to consume the required amount of the mineral, it is more likely that you may suffer from its deficiency. Some drugs may also cause deficiency of potassium, as this is one of the very common side effects. Bowel movement may also be a cause. Let us see how.

Potassium is absorbed in the body in the small intestine. If the food in the small intestine moves fast, it will not sufficiently absorb the mineral from it, resulting in deficiency. Potassium is greatly regulated in humans by their kidneys. Some of it is excreted from the body through sweat. Low sodium diets, extensive burns and injuries, surgical operations (related to bowels), excessive excretion of aldosterone, chronic diarrhea, persistent vomiting, anemia, heart diseases, bizarre diets, alcoholism and starvation are the other causes.

Symptoms

Potassium deficiency in humans is commonly known as hypokalemia. Its common symptoms are as follows:

• Muscular weakness
• Fatigue
• Anxiety
• Acne and other skin related problems
• Weak memory and temporary memory loss
• Depression
• Improper sleep and hypertension
• Diarrhea
• Constipation
• Vomiting
• Low blood pressure
• High cholesterol
• Headache
• Nervous system deterioration
• Heart deterioration
• Vibration in ears

Neuromuscular cell discharge is also affected because the way in which these neuromuscular cells are charged and discharged is affected by the mineral. Low potassium levels in the humans can result in this primary action for energizing the muscles, which may result in muscular cramps and muscular weakness. The heart is also made up of muscles that are important. Its deterioration and changes in ECG are observed due to potassium deficiency. Arrhythmia is commonly experienced, and it is of many types. Some drugs that are used to treat high blood pressure also affect the levels of the mineral in the body.

It is advisable to people with high blood pressure to get checked for potassium levels in their body. Some people suffering from prolonged diarrhea and vomiting must consult a doctor to ensure whether potassium levels in the body have dropped and needs to be replaced. Extreme thirst and frequent urination are the other symptoms. Another symptom is tingling sensation or numbness experienced in the body, palpitations (due to irregular heart beats) and fainting (low blood pressure). Abnormal psychological behavior like hallucinations, confusion and anxiety, also symbolize deficiency of the mineral.

ECG tests and blood tests are used to determine hypokalemia. Severe cases are treated by giving intravenous potassium. Otherwise, in most of the cases, potassium rich foods are recommended by many doctors.

Along with these foods, drinking electrolyte replacement fluids after some rigorous physical activity can help you reduce the risks of low potassium in the human body. These are the signs and symptoms of low potassium in humans.

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Remedy How to Treat Potassium Deficiency

Similar to vitamins, minerals are also required by the human body in order to carry out different functions. Potassium is one of the most important minerals required by the human body as it helps in proper functioning of the heart muscles. Secondly, potassium is also required to maintain the acid-base balance in the body.

Synthesis of carbohydrates and proteins is also carried out in the presence of potassium. As there are several health benefits associated with this mineral, one should have foods rich in potassium regularly. When the level of this mineral in the body falls severely, the person is said to suffer from potassium deficiency, also known as Hypokalemia. Here we will see more on the causes of potassium deficiency and ways to treat it.

What Causes Potassium Deficiency

We get all the essential amounts of potassium from dietary sources, i.e., foods that we eat. Potassium is found in several plant as well as animal sources. Therefore, gaining required amounts of potassium daily is not difficult. However, if one has an improper diet for a longer period or follows a crash or fad diet, he is prone to suffer from the deficiency of this mineral. Secondly, over use of diuretics and laxatives also leads to depletion of electrolytes and minerals from the body, leading to potassium deficiency. Symptoms of this condition depend on the severity of the condition and vary accordingly. Weakness, tiredness, fatigue, anxiety, temporary memory loss, hypertension, sleep disorders, etc. are some of the symptoms of this condition. Let us take a look at the treatment methods in detail.

Treating Potassium Deficiency

The treatment method of any vitamin or mineral deficiency aims in reversing the condition and rising the low levels of the related vitamin or mineral. Similar is the case with potassium deficiency. As improper diet and dietary habits is one of the major causes of potassium deficiency, making changes in the diet is the most common method of treating the deficiency. Deficiency of Potassium can be treated naturally by including potassium rich foods in the diet. As mentioned above, this mineral is obtained from several vegetarian as well as non vegetarian sources. People suffering from potassium deficiency should include foods like apple, avocado, beet, banana, buttermilk, beef, cod, chicken, clams, dates, figs, kidney beans, Kiwi fruit, lettuce, Lima beans, mushrooms, milk, nectarines, orange, prunes, pumpkin, peaches, potatoes, papaya, peanuts, raisins, salmon, sweet potatoes, turkey, winter squash, yogurt. Fruits like banana, peaches; and dried fruits like raisins and dates contain high amounts of this mineral and should be included in the daily diet to treat the potassium deficiency.

On the other hand, in case of severe potassium deficiency, the doctor may also prescribe potassium supplements to restore the levels of potassium quickly. Secondly, treating the underlying cause can also help in complete cure. For e.g., if it is caused due to use of diuretics, the doctor will change the medications and prescribe something that does not affect the potassium level. Similarly, if the condition is caused due to thyroid disorders, the doctor will treat the thyroid disorder, which will indirectly help in treating low levels of potassium. Therefore, we see that there are various potassium deficiency treatment methods that effectively help in reversing the condition.

Lastly, it should be noted that banana is one of the highest source of potassium and should be consumed every day; whether suffering from potassium deficiency or not. Having a proper and balanced diet helps in prevention of all vitamin and mineral deficiencies.

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Symptoms of Low Hemoglobin

Hemoglobin is a form of conjugated protein present in the red blood cells. It is a pigment component that has rich iron content. Its main function is to bind the oxygen that we breathe in and transport it to various parts of the body.

The hemoglobin molecule undergoes oxygenation to form an unstable compound named oxyhemoglobin. When the oxyhemoglobin reaches those places where the oxygen concentration is low and carbon dioxide is higher, it releases the oxygen molecules to replace carbon dioxide.

Normal hemoglobin range in men is 13.5 to 16 grams per hundred millimeters of blood, whereas for women, it should be 12 to 16 grams. When hemoglobin count dips below these levels, it signifies low hemoglobin levels in the body.

People, irrespective of their age and sex, can suffer from this problem. A noteworthy fact is, that it is generally detected in infants, children, pregnant women, and athletes.

Symptoms of Low Hemoglobin Levels

General Symptoms

• Feeling of tiredness
• Headache
• Dizziness
• Fatigue
• Lack of concentration
• Rapid/irregular heartbeat
• Pale nail beds, skin, and gums

Low hemoglobin is the main cause of anemia. When the hemoglobin level is slightly below normal, it is possible that the symptoms remain unnoticed.

Further, low hemoglobin indicates low levels of oxygen in blood, which often causes shortness of breath. In order to compensate for the deficiency of oxygen in the blood, the body tries to enhance the output of the heart. This gives rise to symptoms like palpitations and chest pain. Low hemoglobin levels may also aggravate extant heart problems.

Rare Symptoms

• Swelling in arms and legs
• Persistent heartburn
• Excessive perspiration
• Vomiting
• Bloody stool

Symptoms in Children

• Poor neurological development
• Disturbed behavior
• Low levels of concentration
• Paleness
• Rapid heartbeat

What Causes Low Hemoglobin Levels?

• Iron deficiency is the main cause of this condition. Reason being, iron is responsible for the production of hemoglobin.
• A lack of iron-rich food in the diet can lead to low hemoglobin levels.
• When the body is incapable of absorbing certain vitamins, production of hemoglobin also gets affected.
• In some instances, specific types of genetic disorders such as thalassemia and sickle-cell disease are responsible for this condition.
• It is also found in people who have a medical history of alcoholism.

Treatment

Doctors prescribe iron supplements and vitamin supplements to improve the level of hemoglobin. These supplements are available over-the-counter as well, but it is advisable to consult a physician before taking these medicines. They recommend correct dosage of iron supplements according to the health condition of the patient. If the hemoglobin count is extremely low, stronger doses of iron supplements are prescribed.

Improvement in the level of hemoglobin can be achieved with the intake of a diet that is rich in iron. It should include leafy vegetables, beetroots, dried peas, beans, cereals, dried apricots, and raisins. Also, red meat, shrimp, and oysters are good sources of iron.

Thus, proper diet and medication can help you get rid of the aforementioned symptoms. However, the level of hemoglobin cannot be expected to rise instantly. It takes several months before one can see signs of improvement. Therefore, those who are at a risk of developing this condition should include an adequate amount of food that is rich in iron as a preventive measure.

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Low Iron Count Symptoms

Our body requires several nutrients and minerals as they aid in proper functioning of the body. Each of these minerals have a function of their own, which is essential to maintain proper health. Lack of these minerals in the body can lead to deficiency diseases and disorders which can sometimes even be life-threatening. Iron is one such major mineral which is essential to carry out different functions in the body.

Iron is one of the most important constituent of hemoglobin found in the blood. Hemoglobin and iron help in transportation of oxygen to different parts of the body. Iron also plays a significant role in the formation of ATP (Adenosine Triphosphate) which is an energy source in the body. Sometimes, due to some reasons, a person may suffer from low iron count which is also known as iron deficiency.

Low Iron Count Causes

In most of the cases, improper diet and not eating foods containing iron for a longer period are considered as the most important causes. Secondly, loss of blood due to an accident, hemorrhages, childbirth, heavy menstruation, etc., can lead to low iron levels. On the other hand, kidney diseases, stomach ulcers, etc., can also lead to iron deficiency in people. A long-term or chronic deficiency of iron or low count of iron leads to a condition known as iron deficiency anemia.

Symptoms of Low Iron Count

The early signs and symptoms are difficult to identify. In most of the cases, these symptoms appear like symptoms of any other disorder and hence, are difficult to relate to this condition. But, there are several identifying symptoms and signs of iron deficiency which need to be looked out for in order to diagnose this condition. They include:

• Abdominal pain
• Brittle hair
• Cold hands and feet
• Dizziness
• Headache
• Improper functioning of the immune system
• Lack of energy
• Low blood pressure
• Pale skin
• Pica
• Poor appetite
• Poor memory
• Rapid heartbeat
• Sore tongue
• Susceptibility to infections
• Sleep disorders
• Thinning and brittle finger nails
• Tiredness and weakness
• Trouble swallowing

One should note that pica is one of the classic and easily identifiable low iron count symptoms. It is a condition when the person has a great craving to eat 'non-foods' like saw dust, wood, ice, paint, chalk, etc. Among the rest, the constant craving to eat ice is the greater one which is observed in case of children as well as adults. Behavioral problems and breathlessness are some of the iron deficiency symptoms in children. On the other hand, you should look out for your nails as they get a distinct appearance if you are suffering from iron deficiency. Nails get an upward curvature or appear spoon like due to the deficiency of iron. Lastly, fragile bones, constant feeling of fatigue, paleness, etc., are some of the other low iron symptoms in children and adults.

If one observes any of these symptoms, he/ she should consult the doctor immediately. There are several treatment methods that help in treating this condition. In minor cases, changing one's diet and including foods high in iron can help in getting rid of the condition. In severe cases, iron supplements and other treatment methods may be required.

One should look out for the symptoms and get the condition treated as early as possible. Lastly, one should note that, in most of the cases, this condition can be reversed by taking proper diet. You just need to consult your doctor for the same. Take care!

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Vegetables High in Iron

Our body requires several nutrients for its proper functioning. These are the macronutrients (carbohydrates, proteins and fats) and the micronutrients (vitamins and minerals). Deficiency of micronutrients is rare. The exception to this is the deficiency of iron, being extremely widespread around the world. In case of iron, the best food sources are non-vegetarian meals. This presents a particular problem for vegans, who exclude these sources from their diet. To compensate, they need to consume vegetarian foods having a high iron content.

Iron-rich Vegetables

It is well-known that green, leafy vegetables are a rich source of iron. Although, there are vegetables other than these also that contain good amounts of iron. Some vegetables, though, contain substances that inhibit iron absorption, like Phytic acid, Tannic acid, fiber, and some minerals. Certain substances, on the other hand, enhance iron absorption. Vitamin C and citric acid are well-known examples of these.

Vegetable	Processing	Iron (mg/1 cup)
Soybeans	mature, boiled, cooked, unsalted	8.84
Soybeans	green, boiled, drained, cooked, unsalted	4.50
Spinach	boiled, drained, cooked, unsalted	6.43
Spinach	canned, with solids drained	4.92
Spinach	frozen, boiled, drained, cooked, unsalted	3.72
Spinach	raw	0.81
Tomatoes	sun-dried	5.00
Parsley	raw	4.00
Swiss Chard	cooked	3.96
Pumpkin	canned, unsalted	3.41
Pumpkin	boiled, drained, cooked, unsalted	1.40
Turnip greens	frozen, boiled, drained, cooked, unsalted	3.18
Turnip greens	boiled, drained, cooked, unsalted	1.15
Beets	canned with drained solids	3.09
Beet greens	boiled, drained, cooked, unsalted	2.74
Beets	boiled, drained, cooked	1.34
Collards	boiled, drained, cooked, unsalted	2.20
Collards	frozen, boiled, drained, cooked, unsalted	1.90
Dandelion greens	boiled, drained, cooked, unsalted	1.89
Kale	frozen, boiled, drained, cooked, unsalted	1.22
Kale	boiled, drained, cooked, unsalted	1.17
Broccoli	frozen, boiled, drained, cooked, unsalted	1.12
Broccoli	boiled, drained, cooked, unsalted	1.05
Broccoli	raw	0.64
Asparagus	frozen, boiled, drained, cooked, unsalted	1.01

Why is Iron Important?

Iron is a component of hemoglobin, the protein found in red blood cells that binds with and carries oxygen to every cell of the body. Iron is also a component of the muscle protein myoglobin. Iron is stored in the liver, from where it can be harnessed if the diet proves insufficient in providing it. Iron-deficiency anemia, a condition caused due to insufficient production of RBCs, is common in women, especially those who are of child-bearing age. Anemia hampers one's ability to function. It leads to headaches, dizziness, shortness of breath, fatigue, pallor, etc.

Recommended Dietary Allowance

How much iron a person needs depends upon the age, sex, and special nutritional requirements (the kind that arises during pregnancy), and lactation. There is a lot of variation in iron requirement after taking the above factors into consideration, and the RDA for iron reflects this. Pregnant females between the age of 14 - 50 require the highest amount of iron (27 mg/day). Women between the age of 19 - 50 require 18 mg/day of iron (owing to loss of blood during menstruation). Lactating women require less iron than the aforementioned groups (about 10 mg/day). Males above 19 years of age need 8 mg/day of iron. Apart from these, the rest of the age groups need a level of iron usually found in a complete diet. It ranges from 7 to 11 mg/day.

Although vegetables are non-heme sources of iron, they are valuable for those who have to avoid meat or poultry for a variety of reasons. Vegetables also have the advantage of having good fiber content, vitamins, other minerals, and some other substances like antioxidants. Consuming enough vegetables that are high in iron content ensures that individuals, especially vegans, do not miss out on this vital mineral.

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Iron Deficiency and Hair Loss

Hair loss or baldness is a hair problem, which is more common in men than women. Medically termed as alopecia, hair loss can occur on the scalp or any other part of the body like eyebrows, eyelashes, etc. However, a certain amount of hair loss is not a matter of worry and is normal. Moreover, research shows that a normal person sheds approximately 50 to 100 strands of hair per day. Daily shedding of hair is not necessarily a permanent hair loss as all hair have a life expectancy of 3 - 6 years, and most hair that we shed grow back.

Contraceptive pills, dandruff, stress, childbirth, emotional disorder, menopause, crash diets, etc. are some common reasons for hair loss in women. Besides these, one of the most common causes of hair loss in pre-menopausal women is iron deficiency. Hair loss in women can also be a result of certain illnesses like anemia, low thyroid hormone levels, lupus, and sometimes cancer.

Iron Deficiency and Hair Loss

Ferritin is a protein found in the intestines, liver and spleen that store iron in the body. The concentration of ferritin in the blood is directly proportional to the amount of iron present in the blood. Moreover, in comparison to blood iron level that changes with diet, ferritin monitors the long term body iron status. Hence, iron deficiency is basically defined as having a ferritin level of less than 40 ng/ml.

But how iron deficiency can result in hair loss? In the human body, iron helps in the production of hemoglobin (the substance that carries oxygen within red blood cells) and myoglobin. Apart from this, iron also plays an important role in the oxygenation of red blood cells in the body. Hence, we can say that levels of iron play a vital role in many bodily functions, and so is essential for the normal growth and maintenance of hair. Besides being a dominant cause for hair loss, low ferritin level or iron deficiency is also an underlying cause for slow thinning of hair over a few months or even years.

Prevention of Iron Deficiency

The most simplest way to prevent iron deficiency and women's hair loss, is to keep the balance of iron in the body adequate. Basically when the concentration of dietary iron absorbed by the body is inadequate, it results in negative iron imbalance. As a result iron stores are called upon to make up the deficit. Hair loss due to iron deficiency can be easily resolved by making some healthy modifications in one's diet, i.e. including foods like red meat, dried fruit, broccoli, raisins, shellfish, egg yolk, clams, oysters, and spinach which are not only rich in iron but also in vitamins.

Apart from these, one should avoid drinking tea at least for an hour after eating as it contains tannin which can affect the iron absorption in the body. Iron supplement pills and the amino acid l-lysine (15 mg for women and 18 mg for men), can also help to overcome iron deficiency. Hair loss in men and women can also be treated by drinking up to 64 ounces or eight, 8-ounce glasses of water daily. Since water plays a vital role in transporting vitamins, minerals, amino acids, and many other nutrients in the body, keeping yourself hydrated can promote healthy hair growth.

I hope the information given above on iron deficiency proves to be helpful. In case you experience excessive hair loss and the aforementioned prevention methods are not helpful, consult a dermatologist to elucidate the case.

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Multi-tasking women that always fits

She multitasks, balancing the pressures of work, children and home. But the modern superwoman who manages to do it all ends up neglecting her health, too busy to focus on her diet or an exercise regimen.

A busy lifestyle often leads to an erratic diet and international research indicates that women who are too busy to focus on their food intake are more likely to succumb to impulsive eating and spontaneous food purchasing. The result? Extra flab, laziness, diabetes, hypertension and obesity.

According to health expert Swati Srivastava, today's multitasking woman needs not just a balanced diet and exercise but also health supplements.

"Today's modern woman tries to maintain a fine balance between her personal and professional life; so a balanced diet and exercise are not enough as they require best health supplements to keep fit and healthy," Srivastava told IANS.

"Generally women don't take their health concerns very seriously. But the effects tend to show later in life when the body refuses to work tirelessly," she added.

It is especially important for women over 35 to take extra care of their health.

"Women need a great deal of vitamins and minerals for their body, especially after the age of 35. Calcium D3, iron and multi-vitamin capsules are the best health supplements. They not only provide the necessary vitamins to your body but also help to keep the skin and hair healthy," said Simal Soin, an expert from salon-cum-spa Three Graces.

Mineral and vitamin levels need to be kept in check and instead of milk and sugar tea, it would be a great idea to sip on some healthy green tea, suggests Navin Taneja, director, National Skin Centre.

"Women above 40 must check their mineral and vitamin levels and then start the respective supplementation. Antioxidant requirement increases with age. So consider having green tea as a source of antioxidants," said Taneja.

Healthy food withstanding, water is a great solution too, according to Pallavi Shrivastav, a nutritionist with Evolve Medspa.

"You can opt for salad with chicken, nuts, beans and veggies; you'll get some great nutrients, including fibre and protein.

"Also, women should cut off hunger with liquids. You may feel you are hungry, but you'll feel fine if you just drink a bottle of water. Add lemon juice to your water if you're bloating; it's a diuretic and works wonders," he said.

Women must especially be wary of problems like osteoporosis and anaemia.

"Anaemia is very common among Indian females. This results in lack of concentration, lethargy and exhaustion. This is one reason why we feel exhausted at the end of the day. Correction of iron levels can make a considerable difference; so they should eat black raisins, almonds, lentils, spinach, etc," said nutritionist Namita Nanal.

"Also, women are at a greater risk than men of developing osteoporosis. Calcium absorption is inversely proportionate to age, especially after the age of 30. Milk is a rich source of calcium.

"But skimmed milk or skimmed milk powder is better for overweight people. Other interesting options are low fat paneer sandwiches, ragi porridge and broccoli salad as these give a good amount of calcium," she added.

So eat healthy and stay fit!

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Use Blood Sugar Testing To Reach Goals?

For over a century, the ability to measure blood sugar in a laboratory has existed, but to measure blood sugar in a self collected sample of blood from a fingertip has only been around for a few decades or so.

Nowadays it only takes a few seconds to collect a tiny dot of blood and get a blood sugar reading almost instantly. Despite how relatively easy this is to do, most diabetics fight to put this information to good use.

There are many different blood sugar meters are on the market, with most sharing some common features. Most require minute amounts of blood collected from the sides of the fingertips (the least sensitive areas to poke), or even from areas such as the forearm.

Modern diabetic meter readings take as little as five seconds. Most meters feature a built in memory chip, and clocks that allow the user to log special events; like medicine, exercise, food, or illness.

Whether diabetic or not human blood sugars are in constant flux, it’s just a question of how much. Lower limit for randomly collected sugar levels in nondiabetic adults range from 60 mg/dl to as high as 200 mg/dl at the upper end. However even nondiabetics can occasionally have readings outside these ranges and not be diabetic.

A blood sugar meter can’t be used to diagnose diabetes, but if there is a suspicion of abnormal blood sugar based on a meter reading in a nondiabetic, that person must see a doctor to get a proper evaluation.

The aim of all diabetics is to minimize the state of flux in their blood sugar levels and make their sugar patterns more like that of a non-diabetic. Therefore, everything you are taught as a diabetic and all the diabetic supplies and medications you are prescribed should be applied as instruments and or strategies to achieve this result.

Use your tools to reach your goals each and every day as best as you can. But since a single blood sugar reading is a small part of a larger picture, the smart diabetic knows that every piece of information can and should be put together to form a bigger picture of their overall diabetes control.

There are some significant points in time when a sugar check is more likely to give useful information. The first is before eating meals or snacking, as food is almost always going to increase blood sugars. Being aware of how much your blood sugars can rise with food can empower you in improving choices with medication doses, such as insulin, and food choices.

The second important time to check blood sugar is after eating. To be precise, between 2 and 3 hours after eating. In nondiabetics, the blood sugar two to three hours after eating is always under 140 mg/dl. While such an objective is not always reachable with all diabetics, it’s still something to target.

One other time of importance to be aware of your blood sugar level, is in the A.M. after waking up. This is commonly referred to as the fasting glucose. This is the reading that any diabetic wants to make sure is in range, since the first sugar level reading of the day usually sets the tone for how things will go the rest of the day.

There is an old diabetes proverb that says “fix the fasting first”, meaning that when dealing with totally out of control blood sugar levels it’s best to get control of the overnight readings before making changes to the daytime management.

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Low Carb Diet Plan for Diabetics

A low carb diet is recommended for diabetic patients to maintain the number of calories they intake, which thereby helps in keeping the body fit. The intake of excessive amounts of carbohydrates result into their quick absorption. The excess availability of carbohydrates and thereby sugar in the body is bound to increase problems for diabetics. This is because the extra glucose gets converted into fats. The following diet tips for low carb meals would help in maintaining good health for people suffering from diabetes.

Diet Plan With Low Carbohydrates for Diabetics

The low carb diet plans are prepared taking into account the body weight and the exercise that one performs daily. Based on the exercise performed, the lifestyle of a person is categorized into sedentary, active, and very active. The following low carbohydrate diet plan would help diabetics in preparing a schedule for meals.

Menu

Low carb foods should include more vegetables and less amount of grains. The vegetables like beet and carrot are also consumed in moderate amounts due to the high amount of sugars present in them. Leafy vegetables are the best choice for this healthy diet. Fibrous foods are good for health not only in the case of diabetes, but also in normal conditions. These foods help in maintaining the health of digestive system. Fruits with low sugar content should be included in the diet.

Diet Plan

The time-table for a day's low carb diet is presented below. This diet plan for diabetics would act as a guide in the preparation of food. The food items to be included in breakfast, lunch, and dinner are listed below.

• Breakfast: Items such as organic oats, skimmed milk and other such foods need to be included in the breakfast. One half cup of organic oats and a cup of organic soy milk or skimmed milk should be the main component of the breakfast. Items such as almond shavings/chopped walnuts, 2 tbsp in quantity should be added to the cereals. One orange and a sachet of substitute for sugar (to be added in tea or coffee) are the remaining food items of the breakfast.
• Lunch: A vegetable salad with a variety of items such as carrot shavings, lettuce, cherry tomatoes, fresh peas, cucumber and peppers (green red and yellow) form the main diet for lunch. The salad is marinated with 2-3 tbsp of tofu or cheddar cheese. It is one of the best low carb diet plan recipes for diabetics. Dark chocolate containing 70-80% of cocoa and around 0.6-0.7 oz in quantity should be eaten as a dessert.
• Dinner: A whole wheat tortilla and ½ cup of brown rice forms the main diet for dinner. Vegetables used for dinner should be cooked in 1-2 tbsp of oil. Two-three helpings of vegetables would be enough for dinner. Again the dark chocolate used for lunch can be consumed for dinner. If you need a change, an apple, along with a tsp. of peanut butter can be consumed for dinner. Read more on low carbohydrate diet recipes.

The low carb diet plan for diabetics provided above fulfills the nutrition demands of the body without overloading it with excess calories and fats. One can also switch between the different cereals and vegetables used in the lunch and dinner to add variety to the diet. Thus, following such low carb diets are the best bet for diabetics to stay in optimal health.

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Do Hoodia Diet Pills Work?

Hoodia diet pills are supplements that are taken to suppress appetite. As we all know, overeating often leads to weight gain. However, it is necessary to decrease daily calorie intake to reduce weight. Thus, people looking for weight loss often make use of hoodia weight loss pills to curb their diet. Many pharmaceutical companies manufacturing these diet pills claim it to be a weight loss breakthrough. These pills, as many say, help to reduce appetite.

Are Hoodia Diet Pills Effective?

Hoodia Gordonii is basically a cactus like plant that grows only in southern Africa, in the Kalahari desert. Believe it or not, but this plant is being used for years by people living near the desert to stop hunger pangs, while crossing the desert. These people eat hoodia plants during their arduous journeys to suppress food cravings and thirst.

Scientific Research

Hearing the miraculous effects of hoodia in preventing hunger, scientists working at a South African laboratory decided to study the ingredients of this plant closely, and what they found was simply astonishing. Their research concluded that the hoodia plant has molecules (P57) that actually play a critical role to decrease appetite considerably. Thereafter, extensive research and studies were conducted to verify whether hoodia really works to cure obese problems. In a study, 30 obese people were divided into 2 groups. Only one group was given hoodia supplements regularly. Dietary patterns including the calorie intake of both the groups was strictly monitored. After a week, the results that were published were simply amazing.

A steep reduction in calorie intake was observed in people who were taking hoodia supplements. These people were consuming less than 1000 calories everyday than those who were deprived of hoodia. Most importantly, people who ingested hoodia did not experience any negative side effects. Unlike commercial weight loss pills that cause side effects, hoodia supplements have known to be completely safe for healthy individuals. Although hoodia plant is bitter and leaves an unpleasant taste on the tongue, it is often recommended by doctors to solve weight loss issues.

Hoodia Diet Pills

As use of hoodia is backed by scientific research, there is no harm in using this plant. In order to achieve weight loss and cut calorie intake, it is essential that these diet pills are made from the pure form of Hoodia Gordonii. There are companies manufacturing diet pills from hoodia. However, one needs to check the authenticity of these products. It is reported that in United States, few firms claiming to sell real hoodia pills are fooling the customers because when tested, these pills did not contain any active hoodia. So it becomes very essential to check the label of these products and buy only when it clearly mentions that the diet pills are certified and contain pure Hoodia Gordonii.

While it has been scientifically proven that hoodia does indeed suppress the appetite and contribute to weight loss, there are risk factors associated with it as well. Before one embarks on a hoodia diet, it is necessary to consult a doctor, as a hoodia diet may not be advisable for everyone. Certain hoodia dangers and side effects might pose a problem for some individuals with pre-existing diseases and those suffering from certain conditions.

A very important point to note that the hoodia plant takes around 6 years for full-fledged growth. Only then it can be used to make hoodia supplements. So these pills are bound to be expensive. Anyone selling these pills at a low price, surely requires authentication of the product.

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