Pages

Monday, 30 December 2019

Who the hardest working royal REALLY is

Britain's hardest working royals: Retired insurance broker Tim O'Donovan has spent 40 years totting up official engagements to reveal which royals pull their weight the most (clue for 2019... it's not Prince Andrew)

While most people might have spent Boxing Day walking off their Christmas lunch or snoozing through a film, Tim O’Donovan was settling down to do some serious arithmetic, as he always does at this time of year.
And there can be no margin of error when your annual sums make headline news — as they do today.
For Mr O’Donovan, 87, is the man who works out precisely what the Royal Family have been up to over the past 12 months and has done so for four decades.
The Prince of Wales has attended more than 500 engagements this year
Our indefatigable 93-year-old Queen is on nearly 300
The Prince of Wales (left) has attended more than 500 engagements this year. Our indefatigable 93-year-old Queen (right) is on nearly 300
His 2019 figures show that the Prince of Wales has been the busiest member of the family with 521 engagements, just ahead of the ever-active Princess Royal on 506.
Our indefatigable 93-year-old Queen, on nearly 300, remains ahead of the younger generation such as the Duke and Duchess of Cambridge (220 and 126 respectively), though, unlike them, the Monarch has not been abroad.
The Duke of Duchess of Sussex (201 and 83), the Earl of Wessex (308) and the Duke of York (274 until his enforced retirement) contributed to an overall total of 3,567.
Mr O’Donovan uses the Court Circular — the official daily list of royal engagements — to compile a tally of every single duty undertaken by each member of the family, be it the Queen opening Parliament or the Duchess of Gloucester at an exhibition of basket-weaving.
The Duchess of Cambridge
The Duke of Cambridge
The Queen, on nearly 300, remains ahead of the younger generation such as the Duke and Duchess of Cambridge (220 and 126 respectively), though, unlike them, the Monarch has not been abroad
He notes them all down, producing a quarterly total as he goes. Come the year end, Mr O’Donovan produces an annual table of results, which he then sends to the editor of The Times.
Some engagements might involve little more than turning up; others demand much preparation, not to mention a long journey. And the Court Circular makes no mention of illness, pregnancy, red boxes or the paperwork and private meetings which fill every royal diary.
‘It’s not a competition. I just think it’s important for people to know how much the Royal Family do,’ Mr O’Donovan explains. 
Any talk of ‘slimming down’ the Royal Family completely overlooks so much unsung work, he says, but adds: ‘I wouldn’t make it any bigger.’
No one ever asked him to do this. His family, he admits, think he is ‘a bit nutty’. Indeed, an emissary from the Royal Household once asked him not to do it at all.
Nor does Mr O’Donovan receive any sort of reward. He does it because he ‘finds it fascinating’ and because he is an ardent supporter of the monarchy. 
And since this is his 40th year of drawing up these lists, I’ve come to see him at his Berkshire home in Datchet, just across the river from Windsor Castle.
As he sits at his busy desk, beneath royal photographs and shelves of memorabilia, the first thing which strikes me is that Tim O’Donovan is a rare monument to the amateur spirit in the age of the professional bean-counter.
Everything has a watchdog these days — Ofsted for schools, Ofcom for communications and so on. But the monarchy? Its annual output is chronicled by a retired insurance broker who does it for nothing, armed with a pen, paper and a pile of newspaper cuttings.
The Duchess of Cambridge (pictured) has attended 126 engagements this year
The Duchess of Cambridge (pictured) has attended 126 engagements this year 
‘You can’t leave it to a computer,’ he says. He is so thorough that his statistics will be quoted verbatim from here to Tasmania. On the one occasion when the Palace actually audited his figures, they found he was spot on.
Mr O’Donovan says he came up with the idea in 1978 after seeing a letter in a newspaper from someone who had added up all the names in all the birth announcements that year in order to compile a list of the most popular ones. 
‘The thought just occurred to me that it might be worthwhile to do the same with royal engagements,’ he says. 
So, as 1979 dawned, he began cutting out the Court Circular each day, pasting each clipping in a scrapbook.
He would keep a running total for each family member, breaking engagements down into official visits, receptions or lunches, meetings, audiences and overseas tours (but not including routine events like Sunday church).
In that first year, he showed that the Queen and Prince Philip had undertaken the most engagements (325 and 242 respectively). 
Other members of the family were busy, too, with the Queen Mother clocking up 118 engagements. 
‘What value for money the country gets from our head of state and her family,’ Mr O’Donovan wrote in his accompanying letter.
He shows me his inaugural scrapbook — actually a rather smart, red, embossed hardback register — and I look up the very first royal engagement of the tens of thousands he has studied. 
It is for January 9, 1979, when the Duke of Gloucester attended the annual Business and Industry Awards for the Environment. The final entry for the year was the memorial service for Earl Mountbatten.
Princess Anne (pictured) is near the top of the list too, having attended more than 500 engagements this year
Princess Anne (pictured) is near the top of the list too, having attended more than 500 engagements this year
‘I was there and the Prince of Wales made a really excellent address,’ Mr O’Donovan recalls. Over the years, he has met many members of the Royal Family, though none has ever discussed his book-keeping directly.
Each year thereafter, royal correspondents would eagerly await his results, along with the New Year honours. By 1983, his figures were being reproduced in the foreign media. 
In time, his analysis began to show new front-runners coming through. ‘A Busy Year For Princess Anne,’ the Mail reported in 1984, as the Princess claimed top spot.
Not long afterwards, Mr O’Donovan’s findings inspired an advertising slogan. Promoting its new jobs section, Money Marketing magazine used the catchphrase: ‘More Appointments Than Princess Anne.’ 
If the press and public enjoyed his findings, the Palace was less appreciative. The Royal Household has never published any such figures, on the basis that royal duty is not a competition.
In 1982, Mr O’Donovan received a ‘friendly’ letter from the Queen’s press secretary, noting that his figures had been taken out of context by some papers.
Mr O’Donovan, for his part, argued that the Court Circular was misleading because it omitted most individual overseas engagements. Buckingham Palace duly agreed to include them in the Circular, too. Hey presto, the overall number of royal engagements suddenly went up.
George V would have approved of Mr O’Donovan (whom he met as a three-day-old old baby during a royal visit to the hospital where Mr O’Donovan was born in 1932). The King used to ask his friend, the Rev Robert Hyde, to compile annual charts of royal engagements which would be delivered to Sandringham each Christmas.
Even so, there were those within the Palace who wished that Mr O’Donovan would find himself another hobby. He recalls a drinks party in the late Eighties and a chat with the then Dean of Windsor, Michael Mann.
If the press and public enjoyed his findings, the Palace was less appreciative. The Royal Household has never published any such figures, on the basis that royal duty is not a competition. Pictured: The Queen leaves church this morning
If the press and public enjoyed his findings, the Palace was less appreciative. The Royal Household has never published any such figures, on the basis that royal duty is not a competition. Pictured: The Queen leaves church this morning 
‘He was an absolutely delightful man and an excellent dean. But he had been asked to have a word and said, “The Palace don’t want you to carry on doing this.” ’
Undeterred, Mr O’Donovan arranged a meeting with the Queen’s private secretary, Sir William Heseltine, and his deputy, Robert (now Lord) Fellowes.
‘I persuaded them of the value of what I was doing and that I should carry on doing it,’ he says. And so he did. Years later, he would receive a letter from Lord Fellowes describing him as ‘a true friend of this institution’. Indeed, in honour of his 40th year of number-crunching, Mr O’Donovan was invited to a Buckingham Palace garden party in the summer.
The Royal Family could hardly have a more devoted enthusiast than a man who spent more than 35 years as a Lay Steward at St George’s Chapel, Windsor.
Yet totting up royal fixtures has been just one of umpteen voluntary pursuits.
On finishing school (Marlborough) and National Service, Mr O’Donovan worked in insurance. He helped rally support for a City of London church, ran an environmental awards campaign, wrote a book about industrial disputes and became a stalwart of both the National Art Collections Fund and Macmillan Nurses.
In retirement, he spent a decade as the secretary of the Friends of St George’s Chapel, Windsor, helping to raise hundreds of thousands. His fundraising exhibitions, marking events such as the birthdays of the Duke of Edinburgh or the Queen Mother, were all attended by members of the Royal Family.
And when Mr O’Donovan spotted smoke rising from Windsor Castle in November 1992, he was soon on the scene as the great fire took hold. 
‘I was directed to the Queen’s entrance where the carpet was soaking from the fire hoses and covered with gravel. So I joined a chain of people carrying furniture out of the castle.’
He says he has always ‘liked to keep himself busy’. These days, his first priority is his wife, Veronica, now in a care home, while his two sons and his grandson keep an eye on him.
But he still enjoys compiling his charts.
It strikes me as an oversight that someone who has done so much pro bono publico all these years has not been formally recognised. Nor has his name ever appeared in the Court Circular which he, more than anyone, has done so much to promote. Earlier this year, he was profiled by The New York Times, which likened him to previous scholars of Britain’s constitutional traditions such as Walter Bagehot.
Modest and good-humoured, he has no complaints as he prepares to start on his 41st scrapbook. ‘It’s just a hobby,’ he says cheerfully. 
‘It hasn’t done the Royal Family any harm. In fact, I think it’s done some of them a lot of good.’ 

https://www.dailymail.co.uk/debate/article-7835265/Who-hardest-working-royal-REALLY-is.html

Also:  PRINCE PHILIP, 96, TO BID ADIEU TO SOLO CHARITY APPEARANCES

Radical new treatment could REVERSE diabetes

RADICAL new action to reverse diabetes will see sufferers restricted to just 800 calories a day. The liquid diet – available on the NHS for the first time – was shown to put Type 2 into remission. It follows evidence that the lifestyle-driven disorder is triggered when excess fat spills from the liver into the pancreas.

Diabetes injection
One in 10 aged over 40 is now battling a lifelong condition (Image: Getty)
Five thousand obese patients will be handed a daily soup or shake when the programme starts in April. The NHS currently issues advice on how to eat more healthily and exercise. If successful the diet could become a new intervention for a condition that currently costs the NHS £14billion a year. Professor Roy Taylor, of Newcastle University, said: “This means we can now see Type 2 as a simple condition where the individual has accumulated more fat than they can cope with.

“Importantly, this means through diet and persistence patients are able to lose the fat and potentially reverse their diabetes.
“The sooner this is done after diagnosis the more likely it is remission can be achieved.”
In tests overseen by the medicine and metabolism expert, one quarter of those on the 800-calorie liquid daily diet for 12 months lost 33lb or more and almost nine in 10 of this group put Type 2 into remission.
Generally, the NHS recommended daily calorie intake is 2,000 calories a day for women and 2,500 for men.
Professor Roy Taylor
Professor Roy Taylor, expert in diabetes research (Image: Getty)
Almost 4 million are blighted by the disease, with that number set to rocket to 5.5 million by 2030.

One in 10 aged over 40 is now battling a lifelong condition that can lead to blindness, amputations, heart disease and kidney failure.Another 12.5 million are at increased risk because of chronically unhealthy lifestyles.

In studies carried out at Newcastle University’s Institute of Translational and Clinical Research, Prof Taylor and Prof Mike Lean, of Glasgow University, proved Type 2 was triggered when fat spills from the liver into the pancreas.

The discovery was made in studies on those who previously had the disease but lost weight and successfully reversed the condition as part of the pioneering Diabetes Remission Clinical Trial study.

The biggest ever research investment was funded with a £2.8million injection from Diabetes UK.

More than one third were free of diabetes and off all medication for at least two years but a small group went on to regain weight and redeveloped Type 2.

Prof Taylor said: “We saw that when a person accumulates too much fat, which should be stored under the skin, then it has to go elsewhere in the body.

“The amount that can be stored under the skin varies from person to person.

Diabetic kid
Ten years ago no child in Britain had Type 2 diabetes (Image: Getty)
“When fat cannot be safely stored under the skin, it is then stored inside the liver, and over-spills to the rest of the body, including the pancreas.

“This clogs up the pancreas, switching off the genes which direct how insulin should effectively be produced, and this causes Type 2.”

The study confirms his so-called Twin Cycle Hypothesis – that Type 2 is caused by excess fat gradually building up within both the liver and pancreas, but that the process is reversible.

Type 2 is much more aggressive in children and young people than adults, with a higher overall risk of complications appearing much earlier.

The risk of developing the condition is significantly increased by being overweight or obese.


Symptoms include going to the lavatory regularly, being thirsty, feeling more tired than usual and weight loss – all of which can be easily missed.

By the time it is diagnosed one in three people already have complications with their eyes, feet, kidneys or nerves, with some needing amputations.

Of major concern to health chiefs is that the proportion of young adults diagnosed with Type 2 has risen by a third since 2000.

Around one in eight new cases is in someone aged between 18 and 40.

Ten years ago no child in Britain had Type 2, but there are now hundreds with the disease.
How to avoid diabetes
How to avoid diabetes (Image: Daily Express)
Nine in 10 sufferers are overweight or obese and do not produce enough insulin – the hormone regulating blood glucose levels – or the insulin they produce does not work properly.

In Type 2, the pancreas becomes unable to produce insulin fast enough and the cells do not react to it properly, meaning glucose remains in the bloodstream and is not used as fuel for energy.

Tam Fry, of the National Obesity Forum, said: “The age of diagnosis is tumbling and of the 5.5 million diagnoses projected for 2030, thousands will still be children. That will be truly shocking.”

Malaysian researcher finds diet can reverse Type 2 diabetes

'I beat type 2 diabetes with 200-calorie drinks'


Monday, 23 December 2019

Time to upgrade: How to switch to Windows 10 for free

Time is running out for anyone still on Windows 7. Soon there'll be no more security and software updates. Here's what you need to do.

Saturday, 21 Dec 2019
Upgrading to Windows 10, doesn't hurt and should cost nothing. Staying with Windows 7, meanwhile, exposes you to a massive security risk. — dpa
The end is near: All support for Windows 7 expires on Jan 14,2020. While the operating system will remain fully functional, no more updates mean you could be working on a computer with major security holes that won't ever be fixed by Microsoft.
Considering that the number of vulnerabilities on Windows 7 that could be potential entry points for Trojans or viruses is steadily increasing, you need to have a plan to upgrade to Windows 10.
Most private users will be able to get a free update. Windows 10 accepts Windows 7 installation keys – provided you still have that edition installed.
You can make the change in three ways: Upgrade the Windows 7 installation to Windows 10, replace it with a brand new Windows 10 installation or install the new operating system parallel to the old one.
Whichever you do, you should save your data beforehand and download the free Media Creation Tool from Microsoft. With this, the disk image required for the migration can be downloaded and saved on a USB stick, for example.
The advantage of a parallel installation is that all your programs, settings and data will remain untouched. The entire Windows 7 installation is preserved and is only a restart away.
If you're upgrading, the experts recommend that you check that all your drivers are up to date beforehand, in particular critical ones such as for the graphics chip or USB interfaces. You also need to uninstall any virus scanner, as Windows 10 brings its own (Defender).
Otherwise, the upgrade may fail due to outdated drivers or because the virus scanner blocks it.
When you go to upgrade, you need to insert the USB stick or DVD containing the Windows 10 disk image while Windows 7 is running and click on the "Setup.exe" file.
If you want a fresh install of Windows 10 that completely replaces Windows 7, you need to restart the computer so it can boot from the USB stick or DVD.
For a parallel installation of Windows 10 next to Windows 7 it's crucial that the hard disk has an additional free partition available. If it doesn't, you can create one in Windows Disk Management (Control Panel > Administrative Tools > Computer Management).
One of the first steps to take once you have installed Windows 10 is to check the privacy options under Settings > Privacy. You can get there by clicking on the Windows icon at the bottom left, followed by a click on the gear icon.
If you don't want to work through all the various menus yourself you can download a tool such as O&O ShutUp10, which proposes privacy-oriented settings to users and can set them up in one go. – dpa

Eat your daily meals within 10 hours for better health

What if a clock did a better job than a scale at promoting weight loss, improving sleep and preventing diabetes?
Saturday, 21 Dec 2019
Participants in the study were less likely to skip breakfast, an action that has negative health effects. — Photos: 123rf.com
New research suggests it’s about time to consider that possibility.
In an early effort to explore the benefits of daily fasting in humans, researchers have found that people who are at high risk of developing diabetes improved their health in myriad ways when they ate all of their meals over a span of just over 10 hours, then fasted for the remainder of their 24-hour day.
The regimen, called time-restricted eating, is a variant of intermittent fasting – a practice growing in popularity.
To lose weight or improve health, those fasting intermittently don’t eat – or follow a spartan diet that mimics fasting – for a day or more every week or month.
Time-restricted eating by contrast, limits a person to consuming all of his or her daily calories in a relatively narrow window – say from 8am to 6pm.
Practised daily, time-restricted eating widens the period during which the body’s major visceral organs are put into a state of rest and recovery.
The experiment
Ample research has shown that erratic eating patterns, shiftwork, and modern-day habits like get-up-and-go breakfasts and midnight snacks, have contributed to obesity, diabetes and heart disease.
Satchidananda Panda, a biologist at the Salk Institute in La Jolla, California in the United States, said that by establishing a consistent daily cycle of feeding and fasting, one might realign the ebb and flow of fuel intake with the body’s natural circadian rhythms.
“Every cell, every organ has its clock, and every organ needs downtime to repair, reset and regain its rhythm,” he said.
“When all your organs have rested and rejuvenated every day, they just work well.
“It’s almost like an orchestra: when all the musical instruments are in tune and work well together, it’s a melody, not a cacophony of sounds,” he added.
For the new research, Panda and his colleagues measured what happened when 19 people were asked to do all their eating during a 10-hour window every day for 12 weeks.
The participants were allowed to choose their own 10-hour window and could vary it slightly, say if they had an early breakfast meeting one day or a late dinner on another.
All the study’s subjects had a condition known as metabolic syndrome.
Sometimes called pre-diabetes, metabolic syndrome makes a person five times more likely to develop type 2 diabetes and it doubles her risk of developing cardiovascular (heart) disease within five years.
The condition is diagnosed when a patient tests positive for three or more of the following conditions: obesity, high blood pressure (hypertension), problematic cholesterol, impaired metabolic function and excessive waist circumference (an indicator of abdominal fat).
Three in 10 Americans are thought to have metabolic syndrome.
To ward it off, doctors have little to offer beyond exercising more, eating less and losing weight.
But patients often ignore or abandon that medical advice and go on to develop full-blown type 2 diabetes.
In the pilot study, the participants limited their “eating day” to under 11 hours for 12 weeks.
They reduced their calorie intake by almost 9%, lost an average of 3% of their body weight and reported more restful sleep – all improvements that could aid in disrupting a patient’s progression from metabolic syndrome to diabetes.
As a group, participants reduced their belly fat – a bellwether of future heart disease risk – by 3%.
Promising results
Having all meals within a 10-hour period – and fasting for the rest of the day – can help to improve the health of those with metabolic syndrome.Having all meals within a 10-hour period – and fasting for the rest of the day – can help to improve the health of those with metabolic syndrome.Drilling down on the physiological effects of a daily 14-hour fast, researchers also found a wide range of subtler improvements among the 19 subjects.
The group’s blood pressure, typically high in those with pre-diabetes, fell. Their cholesterol readings, typically worrisome in this population, improved.
And in the 12 participants whose metabolic function had already veered into abnormal territory, three months of time-restricted eating appeared to bring about improvements in two key health measures: fasting glucose and HbA1c.
These changes came about without any increase in participants’ physical activity. And improvements didn’t rise or fall with changes in weight.
Time-restricted eating did induce weight loss, which typically improves many bodily functions.
But it appeared to effect key changes in direct ways, rather than just by helping subjects slim down.
In several cases, participants were able to discontinue or take smaller doses of medications, such as cholesterol-lowering statins or hypertension drugs.
In other instances, researchers saw that shortening their eating day and observing a long nightly fast helped patients who were not sufficiently helped by medication alone to achieve normal readings.
The results were published recently in the journal Cell Metabolism.
None of these promising findings is definitive: With only 19 participants and no control group, the work merely lays the foundation for further investigation.
But a much larger clinical trial that meets the gold standard of biomedical research is already in the works.
Underwritten by the US National Institute of Diabetes and Digestive and Kidney Diseases, that trial will also explore the benefits of daily fasting in people with metabolic syndrome.
Willing to do it
Modern-day habits like midnight snacking and eating on the go have contributed to the rise of obesity, diabetes and heart disease. — TNSModern-day habits like midnight snacking and eating on the go have contributed to the rise of obesity, diabetes and heart disease. — TNSThe researchers who conducted the pilot study were buoyed by its preliminary findings, but even more excited by evidence that the study’s 19 participants were both willing and able to follow the regimen – often well beyond the 12-week scope of the study.
All 19 subjects – three women and 16 men – were able to maintain a regular habit of fasting between 13 and 14 hours a day for about six days a week, on average.
The timing of their meals became more regular. And they didn’t skip breakfast – a shortcut that research suggests could have negative health effects.
They were not instructed or urged to continue this pattern of eating after the study was done.
But when researchers followed up with the participants about 15 months after the intervention had ended, they discovered that five continued to follow the eating schedules they had adopted in the study.
Seven others said they were either limiting their eating window a little less stringently or following their time-restricted eating schedule on a part-time basis.
The remaining seven said they had followed the regimen for an average of just over four months before it fell by the wayside.
Dieting fails most severely due to lack of patient adherence.
But daily fasting may make it easier for people at increased risk for diabetes and heart disease to succeed, experts said.
“These are patients at the tipping point for diabetes,” said Dr Pam R. Taub, a University of California, San Diego, cardiologist and co-author of the new research.
“This is a very critical window where you can reverse the disease process.”
But she said, “the same old spiel – get more exercise, reduce your calories, try a plant-based diet”, has proven frustrating for both her and her patients.
“Most people just don’t sustain it, and year after year, things are getting worse for them,” said Dr Taub, whose patients were among the participants.
“So what was really exciting was that here was a lifestyle strategy where all I asked them to do was change the time of their eating.”
They did, and their health improved.
Valter Longo, who studies the effects of intermittent fasting at the University of Southern California, said the new study “should be treated as a promising pilot”, rather than a blueprint for patients and doctors.
Future studies should not only explore the health benefits of time-restricted eating, but also the risks for people who prolong their fasts in a bid to gain more benefits.
Those risks include dehydration and heart arrhythmia (irregular heart beat), as well as an increased likelihood of gallstones.
Trials should also probe the potential impact of more relaxed eating-and-fasting routines, including 12 hours on and 12 hours off.
“Dose effects,” he said, could prove to be important.
Twelve-hour daily fasts “are very common among centenarians,” he said. Daily 16-hour fasts by contrast, are “absolutely not”. – Los Angeles Times/Tribune News Service
https://www.thestar.com.my/lifestyle/health/2019/12/21/eat-your-daily-meals-within-10-hours-for-better-health

Even a little alcohol can increase your cancer risk, study says

New Japanese research has found that even light to moderate alcohol consumption could increase an individual’s risk of cancer.
Friday, 20 Dec 2019
Having one or two drinks every day, even for a short period of time, will increase your risk of cancer. — AFP
Carried out by researchers at the University of Tokyo and Kanto Rosai Hospital, and Harvard T.H. Chan School of Public Health in the United States, the new study looked at data gathered from 33 general hospitals throughout Japan.
It included information on a total of 63,232 patients with cancer and 63,232 controls matched for sex, age, hospital admission date and admitting hospital.
The participants were asked to report the average daily amount of standardised alcohol units they consumed and how long they had been drinking for.
In the study, one standardised drink was equivalent to one 180-millilitre cup (six ounces) of Japanese sake, one 500-ml bottle (17oz) of beer, one 180-ml glass (6oz) of wine or one 60-ml cup (2oz) of whisky.
The findings, published online in Cancer, a peer-reviewed journal of the American Cancer Society, showed that participants who had the lowest overall cancer risk also drank zero alcohol.
As alcohol consumption increased, so did cancer risk, with the team finding that even a light level of drinking at a 10-drink-year point, which is equivalent to one drink per day for 10 years or two drinks per day for five years, would increase overall cancer risk by 5%.
Those who drank two or less drinks per day had an increased cancer risk, regardless of how long they had been drinking alcohol.
The increased risk was also found in both men and women, and regardless of other drinking/smoking behaviours and occupational class.
The risk of alcohol-related cancer also affected relatively common sites, including the colorectum, stomach, breast, prostate and oesophagus.
Although the researchers note that some studies have linked limited alcohol consumption to lower risks of certain types of cancer, even light to moderate consumption has previously been associated with a higher risk of cancer overall.
“In Japan, the primary cause of death is cancer,” said study author Dr Masayoshi Zaitsu.
“Given the current burden of overall cancer incidence, we should further encourage promoting public education about alcohol-related cancer risk.” – AFP Relaxnews
https://www.thestar.com.my/lifestyle/health/2019/12/20/even-a-little-alcohol-can-increase-your-cancer-risk