Category Archives: Travel & Wellness

Travel & Wellness, Women's Health

Chiva-Som’s Renee Grandi Shares Her Secrets to Naturally Support Menopause

It’s time to talk menopause.  The more you can understand about the transition and how to naturally support your body through this time, the smoother the conversion.  This transition has somewhat been vilified, however, many other cultures found this time to be a new stage of life with vigour to follow – let’s go with that. 

It is essential to nourish and support your body as much as possible whilst going through this transition, by eating the right foods, supplementing with herbs and implementing lasting lifestyle changes.

Your diet will play a huge role in how your body processes menopause.  During this time your natural sex hormones (oestrogen, progesterone and testosterone) are beginning to reduce their production, due to depleted ovarian follicles.  Oestrogens are essential to bone formation and integrity, as well as supporting healthy breast tissue, mood, sleep and cardiovascular functionality. 

Fortunately, the more information you can acquire about supporting your biochemistry, the more control you have with your hormonal shift.  This is your time to holistically nourish and support your body, take a hold of the reins and look after yourself with the immense love and compassion you deserve.

Top nutrients to support menopause

Calcium rich foods

These are vital to support your bone density, structure and integrity which can become depleted in menopause.  Aim to add a daily source of calcium rich foods into your diet.

Food sources:  organic, well-source dairy, eggs,

Tip:  Try to avoid excessive black tea or coffees as this can deplete bone mineralization.

Phyto-oestrogen Rich Foods

Phyto-oestrogen rich foods compete with oestrogen receptors and help to balance out hormonal fluctuations.  These foods have been shown to decrease menopausal symptoms over 12-weeks if you substantially increase your phytoestrogens. Aim for a quarter of your daily caloric intake to be abundant in these food sources.  This is where your diet can really be nourishing and supportive to menopause symptoms and digestion due to their high fibre content. 

All phyto-oestrogen foods should be organically sourced – especially tofu and soy products!  There are 4 different types of phyto-oestrogen sources:  lignans, coumestrol, phytosterols, Isoflavones.  Mix them up daily so you can get the maximum benefits.

Lignans: Linseeds, rye, millet, sesame seeds, sunflower seeds, seaweed, buckwheat

Coumestrol: Soy sprouts, alfalafa, red clover, green beans, mung beans, red beans, split peas

Phytosterols: Olives, soy beans, pumpkin kernels

Isoflavones: Soy beans, alfalfa, red clover, parsley, chickpeas, mung beans and organic brown wholegrains

Tip: Get creative, get the ladies together for brunch, perhaps suggest that everyone is to bring a phytoestrogen rich dish! You can share recipes, cooking methods and have a good laugh.

Try to Avoid: Excessive caffeine, coffee or black teas. High sugar foods. Processed foods (keep it as wholefood as possible). Spicy foods as they may aggravate hot flushes. Eating or drinking too late before bed.

Herbs to Support Menopause

Sage (Salvia officinalis)

Sage has traditionally been the go-to herb for menopausal women to reduce hot-flushes and promote stress reduction. It has been shown to bind to GABA receptors in the brain and positively impact the nervous system. Often menopause excessively stimulates the nervous system instigating hot-flushes, sweating, and anxiety.  Supplementation can improve memory retention, reduced stress and reduce excessive sweating without all the harsh side-effects! This is a great herb to make as a strong tea and ice it for those fiery moments.

Lemon Balm (Melissa officinalis)

Lemon balm is a calming and sedative herb, perfect for getting you that well deserved restful sleep.  Menopause often disrupts rejuvinative sleep due to night-sweats, hot-flushes, increased anxiety and nervousness.  A recent 2020 study demonstrates that supplementing Melissa officinalis can significantly improve sleep, sexual desire, heart palpitations, flushes, sweating and even joint pain.  If you feel constantly on edge with mood changes galore and a longing for a deep restorative sleep, lemon balm might just be the herb for you.

Note:  Herbs and nutrients can interfere with other medications; it is important to seek advice from a trained professional prior to starting alternative therapies.

Lifestyle Recommendations

Aim to ensure a healthy weight

This will support your body from every aspect and you’ll feel great working on yourself! If you’re feeling like weight just keeps packing on, fatigue is your new shadow and depression is lurking – it might be time to check your thyroid too.

Exercise daily

Get those endorphins going! You won’t ever regret a workout, you’ll feel strong, capable and ready to take on your next task.  Remember, you are worth it, your body is worth it.

Ensure adequate sunshine

This is by far the best way to get your Vitamin-D and the perfect excuse to immerse yourself in nature.  Nature really is essential for mental health and wellbeing.

Do things that make you feel genuinely happy.

Time to self-evaluate! What do you do for fun? What makes you feel genuinely happy? It’s time to start doing this on a daily basis, life is too short to waste it being insipid.

Find your female tribe!

Get together with other women your age, be amongst the strength of women – support them and they will support you. We have evolution behind us with this one, there’s nothing like spending time with your tribe. 

By Renee Grandi, Nutritionist and Naturopath at Chiva Som International Health Resort in Hua Hin, Thailand.

AFT TV, Travel & Wellness

Being still

Video

Take in this beautiful drone videography by Saran Dashnamoorthy of Tiruvannamalai. A templetown of just 145,000 in population (2011 census) but over a million in devotees in transit annually, Tiru is located in the Tamil Naidu state of southern India between the cities of Chennai and Bangalore and has history dating back to the ninth century.

https://www.youtube.com/watch?v=6ZxDiXxvtnk

Tiruvannamalai houses the sacred and very unique Annamalaiyar Temple, one of the largest in India with four towering gopurams rising as high as 66 metres or 217 feet. The Arunachala hill, believed to be the place where Hindu Lord Shiva returned as a pillar of bright red flame to light up a dark world, is known to be one of the most silent places on the planet as described by renowned Indian sage, Sri Ramana Maharshi. He questioned the “I”, prefering to remain silent most of his life, after experiencing his own consciousness or mahat as a young boy.

Annamalaiyar Temple | Photo: Govind Swamy

The body consciousness is the wrong “I”.

Give up this body consciousness.

Silence is the speech of self.

Your duty is to BE. Not to be this or that.

The method is summarised in BE STILL.

Quotes by Sri Ramana

AFT explores the magical city of Tiruvannamalai through the eyes of Sri Ramana, who led a quiet but resonating life. A life that attracted thousands if not millions of people in search of their own ‘self’ to Tiruvannamalai each year.

A life well lived

Aunty Hari
Photo credit: Dev Gogoi

In this same breath, while in a state of learning about this magical place, I’d like to pay tribute to the light of a life well lived, left behind for us to catch by a very special lady, Hari Krishan Kaur Radha, mother of my childhood friend Sanjot Kaur Sekhon. In our youth, aunty used to drive us for swims with no cares in the world at the RAF Kuala Lumpur pool in Sungei Besi. We had tadpoles wading beside us. A generous, lovable and immensely free spirited Aunty Hari ran Hari’s Pub and Restaurant Bangsar in the 1980s, then spent her next phase in life building a ‘seasonal organic salad’ farm and accommodation in Tiruvannamalai, and although a small vegetable patch, we understand it was well enjoyed, is a growing business and sale still continues. Aunty Hari supports the Arunachala Animal Sanctuary which has saved thousands of animals whose spirits stand guard at Arunachala’s hill of wisdom. A moment of silence for a lifetime of memories.

Recommended by Sanjot, we leave you with this beautiful composition by Gaiea Sanskrit – an ambassador of the Sanskrit language, believed to be the only one who has been approved by the Government of India.

Na ma si va ya.

AFT TV, Diet & Nutrition, Travel & Wellness

Inhabit

Video

Introducing INHABIT – a feature documentary that was released on Earth Day in 2015 about what some people in the United States were doing, that was off-the-beaten-track and away from the normal consumption mentality. We found this film moving and hope this can help offer a futuristic viewpoint to how we as human-beings can live. Well.

In a statement on their website, the director said this:

The COVID-19 pandemic is causing a global shutdown of our fragile economy and it is a critical moment to reflect on the broken systems that run our world. The goal of this film is to inspire and empower people and we hope by offering the film for free it will have a greater effect.

COSTA BOUTSIKARIS – DIRECTOR/CINEMATOGRAPHER/EDITOR

If you are able to give a donation, all funds go towards current film now in Post-Production called INHABITANTS: An Indigenous Perspective.

View full feature film free: https://vimeo.com/120537755.

AFT Features, AFTNews, Beauty & Health, Men's Health, Travel & Wellness, Wellness, Women's Health

Fight Obesity At Its Core with CGH Earth Wellness

As the pace of the modern lifestyle continues to pick up speed, most people rely on making unhealthier lifestyle and dietary choices as a way to destress. Unfortunately, this has witnessed detrimental consequences on the health of the global population. According to estimates by the World Health Organization (WHO), over 650 million adults above the age of 18 were obese in 2016. In light of World Obesity Day happening on 11 October, join CGH Earth Wellness on a journey back to the simplicity and purity of ancient Indian lifestyles to fight weight management issues and improve overall well-being. 

Holistic Healing

Just as the onset of obesity is triggered by the accumulation of numerous undesirable lifestyle habits, the success of its treatment stems from making strategic changes to various aspects of one’s lifestyle. At CGH Earth Wellness, ancient Indian practices provide the foundation to undergo effective weight loss by heightening mental, physical and spiritual well-being. 

CGH Earth Wellness adopts a holistic healing approach tailored to each individual

With a plethora of treatment possibilities available to combat obesity, CGH Earth Wellness adopts a holistic healing approach tailored to each individual. According to Ayurvedic principles, treating conditions such as obesity requires intervention that considers the crucial totality of our overall well-being. At NABH-accredited Kalari Kovilakom and Kalari Rasayana, consult certified Vaidyas (Sanskrit word meaning “physician”) for an extensive examination of your body to understand your Doshas, or body constitution. Dr. Jouhar, Vaidya at Kalari Kovilakom, shares, “The three Doshas – Vatha, Pitha and Kapha are of equal importance in the aetiology of obesity. The first step in addressing obesity is hence to balance the Doshas. Dosha imbalance stems from the accumulation of toxins in the body and can be reversed once such impurities are removed from the body’s systems.” 

Through a systematic programme that takes place over 14 to 28 days, manage obesity with treatments such as Udwarthanam – a massage designed to remove adipose fat and Vasthies – a medicated enema to improve metabolism. Such processes eliminate excess cellulite deposits and utilise fats effectively, helping to purify the body and prevent diseases for better wellness. 

CGH Earth’s Ayurveda Meal Preparation

Across all CGH Earth wellness centres, a salubrious food philosophy permeates the gastronomic experience delivered to guests. Using fresh, ingredients and produce from local village farmers engaging in good agricultural practices, meal preparation focuses on helping each individual attain a healthy weight as prescribed by the doctors based on the reason behind their weight gain. The culinary team works in tandem with the healing ethos, remaining fiercely dedicated to nourishing the individual’s body and soul with needed goodness and vitality. 

Prevention Is Better Than Cure

Testament to the adage, the school of Ayurveda speaks of establishing a deep connection with the self to be better attuned to body signals and rebalance the Doshas to nip obesity in the bud. 

Get in touch with your inner self at SwaSwara, a sanctuary to nurture your Prakruti, the innermost nature of an individual. Located on the serene Om Beach in Gokarana, SwaSwara believes that the combination of yoga and meditation strengthens the body while embracing the inner self, allows the body and mind to converge in a harmonious equilibrium for a deep understanding of the self. 

At Prakriti Shakti, a clinic of natural living or naturopathy, obesity treatments are about both eliminating the root cause and engaging in preventive cure. By integrating the five elements into healing in the form of energy medicine, art therapy, yoga and meditation and more, the doctors in naturopathy healing work on the ‘doctor is the teacher’ philosophy – helping you awaken the innate healing force to repair and rejuvenate your mind and body. For lasting results, guests are advised to incorporate the prescribed personal schedule into their daily lives, one that involves yoga, dietary recommendations and lifestyle changes curated based on each individual’s mental and physical health. 

Rest and Recharge

Dining space at CGH Earth Kovilakom

Beyond taking a holistic approach towards the treatment and prevention of obesity, getting ample rest remains the key to slowing down the growth of rising obesity rates worldwide. With consistent sleep cycles lasting between seven to nine hours each night, the human body is placed under the perfect conditions to restore one’s mental and physical health. 

CGH Earth Wellness firmly believes that the quality of rest is dependent on one’s environment. Across its various retreats, CGH Earth offers the peace and quiet you deserve in your escapade from the hustle of urban living. Be it the gentle caress of the Paravur backwaters at Kalari Rasayana, the pure and unpolluted hills of Panchalimedu that house Prakriti Shakti 2,500 feet above sea-level, or the privacy within the walls of SwaSwara’s villas, enjoy uninterrupted rest in the abode that resonates best with your inner voice. 

PRNews, Travel & Wellness

CNN’s Destination India explores health and wellness retreats across the country

Theme week debuts on September 17, with a 30-minute program airing on September 22

HONG KONG, Sept. 18, 2018 /PRNewswire/ — India is known to be a destination with roots steeped in the traditions of wellness and spirituality. It has flourished through centuries making it the ideal destination for a perfect mental and physical detox. The country is home to some of the world’s oldest, wellness traditions and unprecedented powerful healing techniques. This season of CNN’s ‘Destination India’ focuses on the most unique wellness locations across India known for their unique traditions and natural experiences.


CNN’s Destination India explores health and wellness retreats across the country

Highlights of the 30-minute special include:

Wellness for Everyone

The Anahata Healing Centre – India’s finest yoga retreat is Bangalore’s one stop destination for natural healing experiences. Founder Kiran Ravandar brings his expertise of a decade under one roof, providing a philosophy for health and wellness. Coming from a small village outside of Bengaluru, where he opened the Anahata Healing Arts Center in 2014, the center welcomes individuals where they can reconnect with themselves and with nature through a “simplistic lifestyle.” The center also offers a unique cultural exchange through yoga and the ancient art of Ayurveda, both extremely popular with the local community and with visitors. The doors of the center are always open making it a natural healing place for everyone.

Healing powers of Nature

While modern medicine is truly a marvel in India, Dr. Issac Mathai takes a more natural approach to healing focusing on the five elements of nature (earth, water, air, fire and ether). Dr. Mathai runs the Soukya International Holistic Health Center in Bangalore which provides an excellent service from hydro-baths to mud body wraps. His goal is to eliminate toxins in the body which he says are the root cause of diseases. The center is known for its traditional holistic healing that compliments medical treatment focusing on a complete approach to health.

Silence! How long could you go without saying a word?

Vipassana meditation is a non-sectarian technique to purify the mind. This ancient meditation practice has been in India for centuries which brings the body a real sense of peace and nirvana to lead a happy, purposeful life. CNN travels to one of India’s leading Vipassana retreat, Dhamma Giri Vipassana International Academy to find out more about the 10-day practice that requires one to train their brain to stop reacting to the vicissitudes of life – in complete silence.

Breathing your way to a better self 

Thousands of people travel to India every year to master the art of yoga. A soulful sojourn in the verdant lap of the Himalayas houses the beautiful Ananda Spa, sitting atop the spiritual town of Rishikesh. The spa offers the magic of pranayama, a form of yoga that focuses solely on breathing. Considering the extreme commercialization of Yoga around the world, Ananda takes you back to its purest, most traditional form.

Spa Cuisine — Atmantan Wellness Centre

Spa cuisine, as a concept, has always been misunderstood as tasteless, capturing mini portions of ultra-healthy, weight-loss friendly food. However, Atmantan Wellness Centre re-defines the cuisine philosophy, amalgamating the food synergy where flavors and nutrients are skillfully combined to serve the body in the best and most delicious way. The culinary sophistication which the center offers, paints every plate like an artwork and is mindfully prepared with organic, locally sourced food. The culinary team at Atmantan sees food as one of life’s pleasures and goes above and beyond to ensure that their guest’s palates are pleased.

‘Destination India’ is produced by CNN Vision, the global creative production powerhouse of CNN International, which brings the world’s breath-taking diversity into cinematic focus, telling stories that inspire audiences around the world.

Watch the promo here: https://cnn.it/2xgjxUm  
‘Destination India’ images: https://bit.ly/2M3OfEK 
Website: www.cnnvision.com
Instagram: @cnnvision

The 30-minute special ‘Destination India’ airs at the following times:

Airtimes for 30-minute special:
Saturday, 22nd September at 2330 HKT
Sunday, 23rd September at 0300 HKT
Wednesday, 26th September at 1630 HKT
Thursday, 4th October at 1630 HKT

About CNN International

CNN’s portfolio of news and information services is available in seven different languages across all major TV, digital and mobile platforms reaching more than 475 million households around the globe. CNN International is the number one international TV news channel according to all major media surveys across Europe, the Middle East and Africa, the Asia Pacific region and Latin America and has a US presence which includes CNNgo. CNN Digital is a leading network for online news, mobile news and social media. CNN is at the forefront of digital innovation and continues to invest heavily in expanding its digital global footprint, with a suite of award-winning digital properties and a range of strategic content partnerships, commercialised through a strong data-driven understanding of audience behaviours. Over the years CNN has won multiple prestigious awards around the world for its journalism. Around 1,000 hours of long-form series, documentaries and specials are produced every year by CNNI’s non-news programming division, CNN Vision. CNN has 36 editorial offices and more than 1,100 affiliates worldwide through CNN Newsource. CNN International is part of Turner, a WarnerMedia company.

Photo – https://photos.prnasia.com/prnh/20180918/2240764-1

Editor's Note, Travel & Wellness

Editor’s Note: Fitness Bullying

Are you guilty of fitness bullying? Are you one of those who makes fun of larger sized individuals while they are trying to exercise? Do you make fun of others while stating that they cannot do or perform your exercise routines? If you lift weights, do you make fun of others who don’t?

All of these are a form of bullying.

When a person decides to make a better version of themselves, they should be applauded and supported, not ridiculed to the point of making them feel worse. A person who is 160kg should not be laughed at while they try new workouts. Just because they are huffing and puffing more than you does not make their efforts any less than yours.

Ask yourself the next time you feel like ridiculing someone in the gym or your yoga class – what does making fun of the other person bring you? Does it make you happy? Will it help you lift more weights or perform a more vigorous Crossfit session?

A fit and healthy lifestyle community should be a supportive one, especially to each other. Comparing yourself to another who is struggling or trying really hard will not make your workouts better nor will it make you a better person.

Allow the other person to celebrate their small successes. Let them achieve their goals. Let us all celebrate our bodies and successes, no matter how small they are. Let’s encourage each other rather than trying to shame the other person to the point of them staying away from being a better version of themselves.

 

 

Diet & Nutrition, Editor's Note, Travel & Wellness, Wellness, Women's Health

Editor’s Note: Never Too Late

Hands up please to those of you who began the year with the resolution to lose weight. Be honest. I am one of those people.

It all began with sitting by the beach, waiting for the fireworks display, that we started talking about our New Year resolutions. Although it’s mostly about body goals, losing weight is an important factor as 75% of us who were there were overweight.

For me, I began my body transformation completely mad – threw myself into exercising and crash dieting. That ended up pretty bad. I had injuries and binge-ate most times.

Took me a while to get into the groove of things while my friends are already seeing results. That did not hamper my enthusiasm to achieve my goals though. In fact, it encouraged me further.

I decided to adopt a healthier lifestyle and more realistic goals. The goal in the adoption was to change habits and mindset.

It may be July now but I feel as if it’s January and I’m just starting to finally realign myself towards a better me. There is no excuse to stop achieving goals set out on that beach on New Year’s just because it’s the middle of the year. The best time to begin working on a better you is now.

 

My weight as of 1 January 2018: 71kg

My current weight: 67kg

AFT Partners, AFT Reviews, AFTNews, Diet & Nutrition, Travel & Wellness, Wellness

JacSport – The Energy Drink with Physta® Tongkat Ali

Physta® is a patented extract from the Malaysian plant root, Tongkat Ali. The water-soluble extract has been through numerous clinical studies to determine its impact on the human body including, but not limited to, strength, performance and overall health.

Using natural ingredients, the JacSport’s secret weapon is Physta® Tongkat Ali. Whereas most energy drinks come in cans, the drink is available to consumers in easy-to-carry sachets to mix with a recommended 250ml of warm water. The FDA approved pre-workout and recovery drink promises to give more energy and shortens recovery time after a workout.

Some of the studies on the extract have shown that, compared to other extracts of Tongkat Ali, Physta®  has proven to support energy and recovery from fatigue, and shown improvement in muscle strength and size in both men and women. It was also shown to maintain normal levels of the stress hormone cortisol and a healthy high levels of testosterone for overall anabolic muscle state during intense endurance exercise tested on mountain bikers.

JacSport is 100% safe with no long-term side effects, this whey-protein-chocolate malt drink is also able to promote blood circulation, and boost a lethargic body and mind.

Diet & Nutrition, Healthy Recipes, Travel & Wellness, Wellness, Women's Health

Banish Cellulite!

To eradicate cellulite, you need to be a little active, have a balanced diet… And a miracle homemade recipe?

                        Your best friend to fight cellulite will be… your coffee!

Image: Free Images

Caffeine is the main ingredient in many anti-cellulite creams, which can be quite expensive. After brewing your next cup of coffee in the morning, keep the remaining hot and wet coffee grounds. Next, apply the coffee on the zones where you want to decrease your cellulite. Massage deeply with circular movements, from top to bottom, in order to effectively penetrate your ski which will reduce the orange peel effect.

Repeat this movement for 10 minutes. However, you can also add a tablespoon of olive oil or honey, according to your preference, as this will moisturize your skin.

Repeat this massage every day and you will be able to see its results in one to two weeks! Your skin will be more toned and look firmer.

Image: Free Images

Say hello to your new skin – bright, toned and smooth!

 

This post was written by Lauriane Nativel, AsiaFitnessToday.com’s intern from La Salle Saint-Charles, Reunion Island.

 

AFT Interviews, AFT TV, Travel & Wellness

Snowboarding and defying gravity!

Video

AsiaFitnessTodayTV: Snowboarding adventures from GoInternationalGroup.com on Vimeo.

Inspired by videos we’ve just shared in the AsiaFitnessToday TV Channel, we delve into movement exercises required to prepare for your weekend at the snowfields. Depending on the individual’s weight and height, leisurely snowboarding can help burn from 200 to 600 calories per hour for an adult under 90KGs. Go competitive and you could be burning triple of that! What this also means, is that your body will be undergoing intense workout while snowboarding, and ideally, a solid 4-6 weeks of preparation should get your ready for that spurt.

Muscles used while snowboarding

Firstly, let’s understand the types of muscles you’ll be using while snowboarding. Naturally strong muscles will help you last longer on the slopes. You’ll be using your quadriceps, calves and ankles for snowboarding. Your back will be at test too. Prior to a ski trip, it’s advisable to undergo some weight training to strengthen your hamstrings, thighs and arm muscles as well as strengthening your core. Some people head to cycling gyms to prepare their leg muscles. Here are some essential workouts to help in your preparation:

1. Up and down jump squats 

Squat down in position, then jump for the skies with arms wide open then land with your knees bent. Do this to help build power thighs for tackling big jumps.

2. Core strengthening exercises

Let’s work the obliques and abs area, since you’ll be using a lot of that area while navigating the snow. The medicine ball rotational throw is one of the most effective ones. Stand away from a wall with your shoulders facing the wall. Allow for about 2-3 feet. Hold a medicine ball, then twist your torso to throw the ball against the wall. Catch it when it comes back to you and repeat. To avoid injury, make sure you’re mentally and physically ready before throwing the ball. Be mindful, take your time, and strengthen your core (abs) muscles just as you’re about to throw.

3. Stationary Cycling

Riding helps to build endurance in your legs and stamina overall.

AsiaFitnessToday highly recommends working with a certified fitness trainer and keep safety first when working out.

Origin of snowboarding

Australian Darren Powell defied the laws of kinetic energy in 1999 when he recorded a top speed of 202 kilometers per hour at Les Arcs Resort, France. What a lot of people may not know, is that snowboarding was initially two skis strapped together by an engineer called Poppen in Michigan, USA. He attached a string to steer and it was called snufing – a combination of skiing and surfing.

Family bonding time at the snowfields

In a WhatsApp interview, Sydney-based business owner/restaurateur Madeleine Cheah shares that her family enjoys leisurely skiing, long walks and hikes as they work hard throughout the year in the hospitality industry. Vacations like these bring her family together and offers a nice respite from running their busy restaurants and cafes in Australia. Despite nursing a back injury and her husband his painful knees, both are determined to kick their heels back and enjoy the beautiful powdery snowfields of Chamonix-Mont-Blanc, surrounded by France, Italy and Switzerland. Lying at the base of Mont Blanc, the highest summits in the Alps, this area is renowned for its skiing.

Thanks to the Luongs – Madeleine, Hieu, Andy and Matthew for these amazing photos and videos from their recent skiing and snowboarding vacation to Chamonix Mont Blanc!