During weight loss, the goal is to create a calorie deficit while still providing your body with the necessary nutrients for energy, satiety, stable blood sugar, and electrolyte balance. This helps prevent muscle loss, fatigue, nutrient deficiencies, and intense cravings.

Here are the types of foods that help keep the body balanced during weight loss efforts:

1. Lean Proteins for Satiety and Muscle Preservation: Protein is crucial for feeling full, which helps prevent overeating. It also helps preserve muscle mass during a calorie deficit.

• Sources:
  • Lean Meats: Chicken breast (skinless), turkey, lean beef cuts (tenderloin, flank steak).
  • Fish: Salmon, tuna, sardines, mackerel (rich in omega-3 fatty acids).
  • Eggs: Whole eggs (yolk contains most nutrients), egg whites.
  • Dairy: Greek yogurt (high in protein), cottage cheese, skimmed milk.
  • Legumes: Beans (black beans, kidney beans), lentils, chickpeas.
  • Plant-based: Tofu, tempeh, edamame.

2. High-Fiber Foods for Satiety, Digestion, and Blood Sugar Stability: Fiber adds bulk to meals, making you feel fuller for longer, and aids digestion. Soluble fiber, in particular, helps stabilize blood sugar by slowing down the absorption of carbohydrates.

• Sources:
  • Vegetables: All vegetables, especially leafy greens (spinach, kale), cruciferous vegetables (broccoli, cauliflower, cabbage), carrots, and non-starchy vegetables.
  • Fruits: Apples, berries, oranges, pears (eat whole fruits for maximum fiber).
  • Whole Grains: Oatmeal, brown rice, quinoa, whole wheat bread/pasta.
  • Legumes: Beans, lentils, peas.
  • Nuts and Seeds: Chia seeds, flax seeds, almonds, walnuts.

3. Healthy Fats for Satiety and Nutrient Absorption: While fats are calorie-dense, healthy fats are essential for hormone production, nutrient absorption (especially fat-soluble vitamins A, D, E, K), and can contribute to satiety.

• Sources:
  • Avocado: Rich in healthy monounsaturated fats and fiber.
  • Nuts and Seeds: Almonds, walnuts, chia seeds, flax seeds, pumpkin seeds.
  • Olive Oil: Extra virgin olive oil for cooking or dressings.
  • Fatty Fish: Salmon, mackerel, sardines (for Omega-3s).

4. Electrolyte-Rich Foods for Fluid Balance and Function: When losing weight, especially if reducing carbohydrate intake or increasing water consumption, it’s important to maintain electrolyte balance (sodium, potassium, magnesium, calcium).

• Sources (Potassium): Bananas, avocados, sweet potatoes, spinach, oranges, tomatoes, coconut water, potatoes (with skin).
• Sources (Magnesium): Leafy greens, nuts (almonds, cashews), seeds (pumpkin, chia), legumes, avocados, dark chocolate.
• Sources (Calcium): Yogurt, milk, cottage cheese, leafy greens (kale, collard greens), fortified plant milks.
• Sources (Sodium): While often consumed in excess, adequate sodium is important. You can get it from broths, a pinch of salt on whole foods, or naturally occurring in some foods like pickles or salted nuts (in moderation).
• Hydration: Don’t forget water! It’s vital for all bodily functions and helps with satiety.

5. Nutrient-Dense, Low-Energy-Density Foods: These foods provide a large volume of food for relatively few calories, helping you feel full without consuming excess calories.

• Sources: Most fruits and vegetables (especially those with high water content like watermelon, strawberries, cucumbers, lettuce).

Examples of Balanced Meal Components during Weight Loss:

• Breakfast: Oatmeal with berries and a sprinkle of nuts/seeds, Greek yogurt with fruit, eggs with spinach and whole-grain toast.
• Lunch: Large salad with lean protein (chicken, fish, beans) and a healthy vinaigrette, lentil soup with whole-grain bread.
• Dinner: Baked salmon with roasted vegetables (broccoli, sweet potatoes), chicken stir-fry with plenty of vegetables and brown rice.
• Snacks: Apple slices with a small amount of nut butter, a handful of almonds, raw vegetables with hummus, hard-boiled eggs, small portion of Greek yogurt.

Key Principles for Balanced Weight Loss:

• Focus on Whole Foods: Prioritize unprocessed, whole foods over refined and processed ones.
• Adequate Hydration: Drink plenty of water throughout the day. Sometimes thirst can be mistaken for hunger.
• Portion Control: Even healthy foods need to be consumed in appropriate portions to create a calorie deficit.
• Listen to Your Body: Pay attention to hunger and fullness cues.
• Variety: Eat a wide variety of foods to ensure you get all essential vitamins, minerals, and macronutrients.

By incorporating these types of foods, you can support your body’s needs, manage hunger, and make your weight loss journey more sustainable and healthy.

Climate change profoundly affects children’s education in Pakistan, exacerbating an already existing education crisis. Pakistan is one of the countries most vulnerable to climate change, and its limited resources for adaptation make the impact on education even more severe.

Here’s how climate change impacts children’s education in Pakistan:

1. School Closures and Lost Learning Days:

• Extreme Weather Events: Searing heatwaves, toxic smog, and unusual cold snaps frequently lead to school closures. This is a common occurrence across the country, including populous provinces like Punjab. For example, Lahore has experienced weeks of closures due to air pollution and heat in recent academic years.
• Health Risks: Authorities often close schools to protect children from the health risks associated with extreme weather, as many classrooms are overcrowded and lack basic cooling, heating, or ventilation systems. Students suffer from heat-related illnesses, respiratory issues due to smog, and general discomfort that hinders their ability to learn.
• Disrupted Academic Calendars: These frequent closures disrupt the academic calendar, making it difficult for students to complete their curriculum and for schools to maintain consistent learning. This leads to significant learning losses.

2. Damage to School Infrastructure:

• Flooding: Catastrophic floods, like those in 2022, have destroyed or severely damaged tens of thousands of schools across Pakistan. In Sindh province alone, nearly 20,000 schools were damaged or destroyed, disrupting learning for millions of children.
• Lack of Rebuilding: Many of these damaged schools are not being rebuilt quickly due to a lack of funding, leaving millions of children without adequate classrooms. Children are forced to learn outdoors, unprotected from the elements, or in temporary, ill-equipped learning centers.
• Safety Concerns: Damaged school buildings can be unsafe, preventing children from returning even if they are willing.

3. Reduced Attendance and Increased Dropouts:

• Parental Concerns: Parents are often reluctant to send their children to school during extreme weather conditions due to health concerns or the risk of travel. This leads to significant drops in daily attendance.
• Displacement: Climate-induced disasters like floods displace entire communities, forcing families to move and disrupting children’s access to their regular schools.
• Economic Hardship and Child Labor: Climate change exacerbates poverty, particularly in agrarian communities where crops are destroyed by floods or droughts. This economic pressure forces families to rely on their children’s income, leading to an increase in child labor. Children are pulled out of school to work, perpetuating a cycle of poverty and lack of education. Studies after the 2010 floods showed a rise in child labor, and similar trends are expected after the 2022 floods.

4. Impact on Learning Outcomes:

• Cognitive Challenges: Prolonged exposure to extreme heat and smog can have major cognitive impacts on students, affecting their ability to concentrate and learn.
• Curriculum Gaps: Lost learning days and inconsistent schooling mean that children fall behind academically, making it harder for them to catch up. This further widens the existing education gap in Pakistan, where a significant percentage of children are already out of school or unable to read age-appropriate material.
• Psychosocial Stress: Children affected by climate disasters experience psychosocial stress, which can also negatively impact their learning and overall well-being.

5. Strain on an Already Fragile Education System:

• Pakistan already faces a significant education crisis, with over 26 million school-age children out of school, one of the highest numbers globally. Climate change compounds these existing challenges, placing further strain on an inadequately prepared education system.
• Lack of Climate Resilient Infrastructure: Many existing schools are not built to withstand extreme weather, and there’s a slow pace in constructing climate-resilient schools.
• Need for Policy and Adaptation: There’s a growing call for a radical rethink of learning schedules, exam timetables, and vacations to adapt to changing climate patterns. There’s also a recognized need to integrate climate change education into the national curriculum to equip children with the knowledge and skills to address future climate challenges.

In essence, climate change in Pakistan is creating a vicious cycle where environmental disasters disrupt education, leading to learning losses, increased child labor, and further entrenching poverty, making it harder for children to break free from these challenges in the long run.

اکستان کے صوبہ پنجاب کے پرائمری سکولوں میں داستان گوئی کے منصوبے کا آغاز کیا جا رہا ہے۔

اس منصوبے کے اجراء کا فیصلہ پنجاب لائبریری فاؤنڈیشن نے حال ہی میں کیا ہے۔

حکام کے مطابق منصوبے کا مقصد پرائمری سکولوں کے بچوں میں کتب بینی کی عادت کو فروغ دینا اور ان کے ذہنوں میں تخلیقی صلاحیتوں کو اجاگر کرنا ہے۔

اس سلسلے میں پنجاب لائبریری فاؤنڈیشن کے بورڈ آف گورنرز کا 69واں اجلاس چیئرمین جاوید اسلم کی زیرصدارت منعقد ہوا۔

فرانس کے شہر امبواز کے ایک چھوٹے سے ریستوران نے اپنے گاہکوں کے لیے نئی پالیسی متعارف کروا کر نیا تنازع کھڑا کر دیا ہے۔

این ڈی ٹی وی کے مطابق ریستوران نے ایک ایسی پالیسی کا اعلان کیا ہے جس کے تحت گاہکوں کو ان کے ریزرویشن میں بتائی گئی تعداد سے کم یا زیادہ افراد کے ساتھ آنے پر جرمانہ کیا جائے گا۔

Using straws for oral health has both potential benefits and risks.
Potential Benefits of Using Straws:
* Reduces tooth decay: Straws can minimize the contact of sugary and acidic beverages with your teeth, especially the front teeth. This can help protect tooth enamel from erosion and reduce the risk of cavities, as these substances are known to wear down enamel.
* Minimizes teeth staining: For dark-colored drinks like coffee, tea, or soda, straws can help bypass the front teeth, reducing their exposure to pigments that can cause staining.
* Protects sensitive teeth: If you have sensitive teeth, a straw can help limit the direct contact of hot or cold beverages with your teeth, potentially reducing discomfort.
* Encourages water intake: Some people find that using a straw encourages them to drink more water, which is beneficial for overall hydration and helps rinse away food particles and acids from the teeth.
Potential Dangers of Using Straws:
* Chewing on straws: This is the most significant danger. Chewing on hard plastic or metal straws can put stress on your teeth, leading to:
* Enamel erosion: Constant chewing can wear down the protective enamel.
* Chips and fractures: The pressure can cause teeth to chip or crack.
* Misaligned teeth: Frequent and persistent chewing can even cause teeth to shift over time.
* Localized erosion/decay: If the straw is consistently positioned in the same spot, directing sugary or acidic drinks onto a specific area of your teeth, it can lead to concentrated decay or erosion in that particular spot.
* Bacterial buildup: Reusable straws, if not cleaned properly, can harbor bacteria, which can then be introduced into your mouth, potentially leading to oral infections or bad breath.
* Not a complete solution: While straws can help, they don’t eliminate the risk of tooth decay or erosion entirely. Sugary and acidic liquids still linger in your mouth and can come into contact with your back teeth and tongue, where bacteria and sugar can still contribute to plaque and cavities.
* Risk after tooth extraction: Avoid using straws after a tooth extraction, as the suction can dislodge the blood clot and lead to a painful condition called dry socket.
Tips for Using Straws Safely for Oral Health:
* Position the straw correctly: Aim to position the straw towards the back of your mouth to bypass your front teeth and minimize contact with most of your teeth.
* Don’t chew on straws: This is crucial to prevent damage to your teeth.
* Clean reusable straws thoroughly: If you use reusable straws (metal, silicone, bamboo, glass), make sure to clean them regularly and properly to prevent bacterial growth.
* Don’t linger over sugary/acidic drinks: Even with a straw, try to consume these beverages relatively quickly to limit exposure time.
* Rinse with water: After drinking sugary or acidic beverages, consider rinsing your mouth with water to help wash away residues.
* Moderation is key: The best way to protect your teeth is to limit your intake of sugary and acidic drinks, regardless of whether you use a straw.
In summary, when used correctly and without the habit of chewing, straws can offer some protective benefits for your teeth, especially against staining and acid erosion from certain beverages. However, they are not a substitute for good oral hygiene habits and a mindful diet. The biggest danger lies in chewing on straws, which can cause significant damage.