FARUKH SHEHZAD

From a young age, we are taught that eating well helps us look and feel our physical best. What we are not always told is that good nutrition significantly affects our mental health, too.

A healthy, well-balanced diet can help us think clearly and feel more alert.

It can also improve concentration and attention span.

Cookbook author Chantal Lascaris shares below six helpful (and admittedly, delicious) suggestions to keep in mind when it comes to eating your way to improve mental and physical well-being.

Eat your vegetables – raw

From the staples lettuce and spinach to chopped carrots and cucumber, raw vegetables are packed with fibre and plant compounds that offer an array of benefits for your health.

Skeptical?

You don’t just need to take the salad queen’s words for it – a study of 422 young adults found that eating raw vegetables was associated with good mental health and mood.

Go nuts

While you may not have previously thought to include nuts and seeds in your salads, options like pistachios, walnuts, pumpkin seeds, almonds, and peanuts, all make for highly nutritious additions!

A word of caution, however, is to look for the raw or dry-roasted varieties to ensure you aren’t crunching on something that’s loaded with added salt, sugar, and other preservatives.

A protein fix

Eating salads doesn’t mean that you need to cut chicken, fish, or meat from your diet.

Several studies have shown a direct link between meat consumption and lower levels of depression and anxiety.

Right as grain

Adding whole grains, such as cooked brown rice, quinoa, and barley, to your salads brings a new texture to the dish, with a variety of new flavours as well.

Available at most grocery stores, they’re a good source of fibre and protein, helping you to feel full and satisfied for longer.

A fruitful outcome

Even though most people tend to think of salads as a combination of vegetables, fresh fruit can be added as a different and delicious topping – with added health benefits!

The nutrients found in both fruit and vegetables can have a positive impact on our brain chemistry, which in turn positively influences our mood, memory, and cognitive abilities.

A diet that’s high in these things also tends to reduce the risk of being diagnosed with an anxiety disorder – making regular salads as good for you, as they are to eat!

Herbs and more herbs

You’re likely no stranger to using herbs to add flavour or fragrance to a dish.

And doing so with your salads brings its own benefits.

Fresh herbs like basil, mint, rosemary, parsley, sage, and coriander, bring unique flavours to any salad, as well as some interesting health effects.

Research has shown, for example, that a compound in rosemary and sage may have anticancer properties, while cilantro may help to fight inflammation.

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Courtesy iol

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ANKARA, NOV 12: Turkey's President Recep Tayyip Erdoğan along with leaders of the Cooperation Council of Turkic Speaking States (Turkic Council) attended Friday the official opening ceremony of the council's general secretariat building in Istanbul.

Erdoğan met with the heads of member states at the secretariat office in the historic Sultanahmet district ahead of the 8th Summit of the Turkic Council.

The ceremony was attended by Azerbaijani President Ilham Aliyev, Kazakh President Kassym-Jomart Tokayev, Kyrgyz President Sadyr Japarov and Uzbek President Shavkat Mirziyoyev.

Also present was Prime Minister Viktor Orban representing Hungary as an observer state.

Turkmen President Gurbanguly Berdimuhamedov represented his country for the first time as an observer.

Turkic Council Secretary General Baghdad Amreyev also attended the ceremony.

Erdoğan and the foreign dignitaries later left for the Democracy and Freedoms Island in the Sea of Marmara to attend the summit being held under the theme "Green Technologies and Smart Cities in the Digital Age."

Important decisions on the functioning and future of the organization including the changing of its name to the Organization of Turkic States and the adoption of a "Vision Document" for the next two decades are expected to be taken at the summit, the Turkish Presidency said Thursday in a statement.

Ways to further develop cooperation among the friendly countries in every field will also be discussed at the summit, during which Turkey will assume the presidency of the organization from Azerbaijan.

Also, Erdoğan will hold bilateral talks with his counterparts on the sidelines of the summit, the statement added.

The Turkic Council was formed in 2009 to promote cooperation among Turkic-speaking states.

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Courtesy Anews

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ISLAMABAD, NOV 12: Pakistan captain Babar Azam offered consolation to teammate Hasan Ali whose costly mistake in the field allowed Matthew Wade to secure Australia’s thrilling victory in the Twenty20 World Cup semi-final on Thursday.

Having conceded 44 runs in four wicketless overs, Hasan had more disappointment to face in the dramatic closing stages of the see-saw match at the Dubai International Stadium.

With Australia needing 22 runs off the last two overs, Wade took a wild swing at Shaheen Shah Afridi’s third ball and sent a skier towards Hasan who spilled the catch on the leg-side.

Wade responded by hitting three sixes in a row to complete an excellent chase against the tournament’s form side.

“If the catch was taken then the scenario would have been different but it is part of the game,” Babar told reporters.

“He is one of my main bowlers and he has won many matches for Pakistan. Players drop catches but he is a fighter and I will back him.

“Everybody doesn’t perform every day. There is a day when one performs. It was just not his day. He is down and we will lift his mood.”

Babar felt 176-4 after being put into bat was a decent score by the 2009 champions.

“We started off well with a good total but unfortunately the finish wasn’t good,” Babar said.

“The way we played the tournament and boys fought, I keep the belief that we will continue with this.”

A team doctor revealed opening batter Mohammad Rizwan, who top-scored for Pakistan with 67, had spent two days in hospital following a chest infection before being declared fit for the semi-final.

“The way he (Rizwan) played today he showed that he’s a team man,” Babar said. “I am very confident about his attitude and his performance.”

Vice-captain Shadab Khan also voiced support for Hasan, calling him a champion and urging fans not to resort to “personal attacks” against him in an Instagram post hashtagged #WeStandWithHasanAli.

“To all the fans, everyone goes through tough times, we are all human beings capable of errors. Remember the joy Hasan has given you, don’t do personal attacks please. He is Pakistan’s match-winner,” Khan wrote.

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Courtesy Dawn News

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• Many many congratulations to Green Shirts especially Babar Azam who led the team all the way through to the semi-final with excellent performance

ISLAMABAD, NOV 11: Pakistan have put his best in today's semi final match against Australia. firstly, our players batted really well and put a big total on the board.

In the second innings, Pakistan players bowled superbly and took quick early wickets. Pakistan's players performed in the fielding department in a fabulous way from the start of the tournament till today's semi-final.

Unfortunately, we (Pakistan) could not be able to qualify for the final of T20 World Cup 2021 but still we love our players and skipper Babar Azam and all the coaching staff.

This is the time where we as whole Muslims need to back our green shirts, our lovely players at this time. We have to show them that the whole Muslims are standing next to all of you guys (Green Shirts). 

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DUBAI, NOV 11: Australia has defeated Pakistan by 5 wickets in 2nd Semi-Final in T20 World Cup 2021 on Thursday.

DUBAI, NOV 11: Pak vs Aus: Finch won the toss, opts to field first. The ICC Men’s T20 World Cup semi-final being played between Pakistan and Australia.

Shoaib Malik and Mohammad Rizwan are fit to play

DUBAI, NOV 11: The ICC Men’s T20 World Cup semi-final being played between Pakistan and Australia.

The match will decide New Zealand’s opponents for the grand finale after the Black Caps stunned favourites England on Wednesday night.

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Courtesy Samaa News

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Exclusive Opinion by

Editor-In-Chief / Farukh Shehzad

Matthew Hayden says “There is that fantastic sense of Spirituality in Pakistan Cricket Dressing Room.”

After winning all of their three matches against world's top cricket teams in T20 World Cup 2021 the entire world praising and paying homage to Pakistan Cricket Team.

But one thing very interesting happened within these days of celebrations when former Australian batter Matthew Hayden who is working with Pakistan Cricket Team as Bating consultant in these days sharing Pakistan dressing room in Dubai, He during an interview expressed his views and expressions for Pakistan Cricket Team.

Australian Fast Bowler Brett Lee and Batsman Brade Hadden were also part of that interview and they delivered some interesting comments as well while praising Pakistan Player's and team.

Matthew Hayden said that people of Pakistan and India have deep rooted love for cricket and that I saw during Pakistan match against India in this T20 World Cup 2021.

Former Australian opener further said that I would always thought that Ashes Cricket Tournament which is played between Australia and England is the most famous and biggest event in cricketing world, but it is not... The case is totally different and now I realized that the game between Pakistan and India is much more bigger and emotional event in cricket as compared with Ashes Cricket Tournament because in Pakistan and India match two nations are involved with their passion.

Matthew Hayden said that I have never seen such a humbleness and discipline approach in Pakistan dressing room before this.

Pakistan team has huge passion and Babar Azam is a super solid leader and he gives high value to all players in the team including Shoaib Malik, M. Hafeez and other senior players.

Shoaib Malik and M. Hafeez in light of their experience give very interesting input to Babar Azam and he listens to the advice of both senior players and try to follow it always so, as a result these inputs helps Pakistan Team to improve their performance during the match, Hayden said.

Matthew Hayden while praising said one thing that make Pakistan’s dressing room really different from any other dressing room of the world and that is “Spirituality”, as he said “there is that fantastic sense of Spirituality in Pakistan Cricket Dressing Room.” And he admitted that i feel so privileged to be part of this Pakistan Cricket Team.

He said that the scenes are always beautiful and eye catching when I see Pakistani players offering prayer standing in one row with amazing discipline.

He said that it is a beautiful experience and phenomenal experience and cultural experience for me ever since I have joined Pakistan Cricket Team as batting consultant. Hayden said that this spiritual culture has touched my heart.

A question was asked from Matthew Hayden that have you felt any hardships and language barrier while communicating with Pakistani players because there are many players who cannot speak good English?

He replied that I do not feel any language barrier because there are few players in the side who can speak good English and they help me by translating the words of those players who cannot talk in English.

Pakistani Batting consultant Matthew Hayden also explained that cricket is a kind of a VISUAL GAME and you can teach a lot of things in cricket, like batting tips, bowling tips, fielding tips with your gestures and body language now a days.

Hayden praised Shaheen Afridi by saying that he is different cup of tea, he has excellent bowling skills with new ball, He can swing the bowl in both ways. Shaheen has really good control over his line and length.

Matthew Hayden also praised Haris Rauf Pakistan’s Fast Bowler.

In this conversation two other Australian players Brett Lee and Brad Haddin were also sitting.

Bret Lee also praised Pakistan’s overall performance in this T20 World Cup and said that Pakistan has very good chance to win T20 World Cup 2021 trophy.

Australian Brad Haddin praised and said that Pakistan traditionally is an emotional cricket team, On a given day Pakistan can defeat any strong team in the world and on the other side they can also be defeated by any small team.

Australian Brad Haddin said that in this T20 World Cup Pakistan has very good and solid opening pair Babar Azam and M. Rizwan.

Let's hope and pray that Pakistan continues this winning momentum and win T20 World Cup 2021 and bring the trophy to Pakistan.

Let us know in the comment box what you think of Pakistan’s performance so far?

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Twitter users are finally getting what they have longed asked for: an edit button.

Yes, users can now make changes to the tweets before posting them. But there is a catch here. They will have to pay to get this perk. 

Twitter is launching its new subscription-based service “Twitter Blue” in the United States and New Zealand today. 

In June this year, Twitter Blue was rolled out in Australia and Canada. 

The services are available across iOS, Android and the web for $2.99 per month and $4.49 NZD. The subscriber in Australia and Canada will have to pay $3.49 CAD or $4.49 AUD per month respectively to get these additional features and perks. 

Twitter has said that its free service is not going anywhere and the new subscription-based service is being released in addition to the free service. 

“Our hope with this initial phase is to gain a deeper understanding of what will make your Twitter experience more customized, more expressive, and generally speaking more,” said Twitter about its new services. 

What are the added features in Twitter blue? 

Those who sign up for a Twitter Blue subscription will get a set of added features and perks that include Bookmark Folders, Undo Tweet button, and Reader Mode.

With the bookmark folder, users can organize the content they have bookmarked into different categories. 

With the Undo Tweet feature, subscribers can edit their tweets before it is posted.They will get a 30-second window in which they can edit or delete the tweet before it is published.

Then there will be Reader Mode which will make it easier to read long threads by turning them into easy-to-read text. 

Twitter Blue users will also have more freedom to customize their profile on the app. They can use exclusive app icons, add colorful themes to their profile, and customize the navigation bar for quick access to various sections like inbox, profile, and bookmarks. 

How can users sign up for Twitter Blue? 

Twitter users in Australia, New Zealand, Canada and Australia can sign up for Twitter Blue from their Profile menu.

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COURTESY SAMAA NEWS

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ISLAMABAD, NOV 11: Center for Global & Strategic Studies (CGSS), Islamabad & Hanns Seidel Foundation Pakistan jointly organized a conference on “Climate Change as a Non-Traditional Security Challenge: Relevance for Pakistan” at Islamabad.

The aim of the Conference was to establish a strong narrative based on critically analyzed climate change scenarios in the region and particularly in Pakistan. The discussion focused on highlighting the grave implications of climate change on the major pillars of national security of Pakistan.

Mr. Ashfaq Ahmed Gondal, Former Federal Secretary of Information and Broadcasting and Vice President (Federal Region), CGSS in his opening remarks stated that the consequences of climate change must be realized. We have no idea about its repercussions if remedial measures are not taken on time. There is an immediate need to enhance the storage capacity of existing water reservoirs.

Thereby, constructing new mega-dams along with the large-scale rehabilitation is the dire need of time. The integrated strategies to achieve sustainable climate change targets must be communicated to the local government and community level so that the environmental threat may be catered at the grass-root level.

Dr. Steffen Kudella, Resident Representative, Hanns Seidel Foundation Pakistan in his welcome remarks stated that the effects of Climate Change can be seen everywhere in the world. Especially Pakistan is threatened by and vulnerable to Climate Change. Fortunately, Climate Change is solvable.

It needs to be slowed down by cutting emissions. Carbon dioxide needs to be actively removed from the atmosphere by planting new trees or restoring old ones. We need to fight misinformation about Climate Change. And in the short-term, we need to prepare and adapt, for instance by planning for water scarcity and building more resilient cities and communities.

In short: We need to act now for the future. HSF works in the service of democracy, peace and development. We understand that without formulating answers to serious non-traditional security risks such as Climate Change, sustainable development and national and regional stability are very hard to achieve.

Mr. Shakeel Ahmed Ramay,  Chief Executive Officer, Asian Institute of Eco-civilization Research and Development, Islamabad gave a presentation on “Non-traditional Security Challenges: Dynamics and Challenges”. He discussed the characteristics of Non-Traditional Security and stated that it does not belong to the state or maybe trans-state in nature.

They are equally dangerous or more for people and the state or planet. Mr. Ramay stated that Government should invest on adaptation as it can advert big losses in the future. Pakistan should develop a conceptual framework to identify and monitor potential conflicts related to climate change and resources.

The First Session of the Conference commenced with the speech of Prof. Dr. Muhammad Khan, Professor, Department of Politics & International Relations, International Islamic University, Islamabad who discussed the Implications of Climate change on the pillars of the National Security of Pakistan. He stated that the reality of climate change is that it is happening. 

There is a need to give compulsory coverage of climate change and its implication in syllabia of all educational institutions. Initiation of a national debate over climate change and its wider is important. Also, there is a need to conceive and develop strategies in short term, medium-term and long term.

Formulation of strategies and their implementation to mitigate the threats caused by climate change has to be done sooner than later since Pakistan has already reached an extreme level of vulnerabilities caused by climate change.

Dr. Sarah Amir, Department of Environmental Sciences, International Islamic University, Islamabad presented a speech on Emerging Non-traditional security challenges in South Asia: An Overview. She stated that Non-traditional security threats to South Asia are more inclusive and have far-reaching consequences.

They can trigger political competition among states, although they do not stem from it. The availability of renewable water resources in SA is less than 5% of the global total, says IWMI report. Although the intensity of this issue varies from state to state but overall, every South Asian country is expected to face acute water shortages in the future.

South Asian governments have not yet fully realized that military measures and domestic policies alone cannot overcome NTS challenges; rather, many of these challenges must be faced collectively and through regional cooperation.

Dr. Hassan Abbas, Chairman Forte, Integrated Water Resources Management presented speech on Role of International organizations in tackling emerging Non-traditional threats: Options to tackle Climate change. He stated that there are three categories of International organizations that includes Intergovernmental, International Non Governmental Organisations (INGO) and Multinational Corporations.

He explained the concept of Ecocide which is defined as “unlawful or wanton acts committed with knowledge that there is a substantial likelihood of severe and widespread or long-term damage to the environment being caused by those acts”.

Mr.Salah ud Din, Deputy Director,  Pakistan Council of Research in Water Resources (PCRWR)presented speech on Food Challenges in the context of climate variability. He stated that Pakistan is among the 10 most vulnerable to climate change, among 17 countries that has water shortages and among 36 countries having serious food crisis threat.

There have been enormous shortages in the reservoirs during 2021. Tarbela and Mangla reservoirs have 34% and 51% shortage in storage. overall, about 46% shortages have been observed in the three reservoirs namely Tarbela, Chasma and Mangla. He suggested that we must adopt a scientific approach to be followed to cope with climatic variability.

Chair of Second Session, Mr. Joudat Ayaz, Additional Secretary, Ministry of Climate Change, Government of Pakistan, Islamabad presented speech on the Impact of Glacial Lake Outburst Flood (GLOF) in Northern Areas of Pakistan, He stated that the maximum number of glaciers outside the polar regions are present in northern Pakistan. 

The Scaling-up of GLOF risk reduction in Northern Pakistan (GLOF-II) project is a continuation of the four-year ‘Reducing Risks and Vulnerabilities from GLOF in Northern Pakistan’ (GLOF-I) project, which helped vulnerable communities in two districts to prepare for and mitigate GLOF risks through early warning systems, enhanced infrastructure, and community-based disaster risk management.

The current project focuses on adaptation, mitigation and resilience against GLOF events to protect local communities. Glacial lakes are common in Northern Pakistan caused by excessive glacier melting due to climate change.A Glacial Lake Outburst Flood, or GLOF, is a sudden release of water from a lake fed by glacier melt that has formed at the side, in front, within, beneath, or on the surface of a glacier.

Dr. Kanwar Muhammad Javed Iqbal, Lead Researcher, National Institute of Maritime Affairs, Islamabad presented speech on Environmental-threat-vulnerability Nexus: Understanding Environmental Threats Leading to Conflicts. He stated that Environmental security refers to a range of concerns that can be organized into three general categories viz the potential threats and risk involved for environmental conflicts.

First, adverse impact of human activities on environment. Second, direct and indirect effects of various forms of environmental change.

Third, insecurity of individuals, groups’ experience and resources due to environmental change. Combining these three, we might be on safer side to say that the condition of environmental security is one in which social systems interact with ecological systems in sustainable ways, all individuals have fair and reasonable access to environmental goods, and mechanisms exist to address environmental crises and conflicts.

Ms. Mufeezah Ahsan, Research Officer, Pakistan Council of Research in Water Resources (PCRWR) presented speech on Implications of Climate Change. She stated that Pakistan has experienced a rise in sea level at a rate of about 1.1 mm per year, which is even higher than the global mean.

Rise in sea level is most likely to affect the low-lying coastal areas in Southern Sindh and Balochistan. Pakistan faced over 150 extreme weather events during the last couple of decades.

Climate change has its adverse impacts on the financial sector. Being a cross-cutting theme, water is at the core of sustainable development for economic growth. The Global Climate Risk Index Report (2020) indicates that Pakistan has suffered an economic loss of about USD 3792.52 million.

Prof. Dr. Irfan Ahmad Baig, Dean Faculty of Social Sciences, MNS University of Agriculture Multan presented speech on Reducing risks to food security from climate change: An analysis of Pakistan’s agriculture sector. He stated that shift in spatial crop boundaries having enormous economic and social impacts. Almost 690 million people suffered from hunger in 2019, a figure that was projected to rise by 130 million by the end of 2020.

In Pakistan, we waste around 36 million tonnes of food annually (weddings, parties, and hotels share about 40 %). If food loss and waste were a country, it would be the third largest carbon emitter on the globe. Furthermore, he stated that Religious narratives are crucial to tackling climate change.

Mr. Aftab Alam Khan, Chief Executive Officer, Resilient Future International Pvt Ltd presented speech on Strengthening Economic Security in the midst of Climate Change. He stated that Pakistan experienced 126 heat waves between 1997 and 2015. Country is expected to witness 2.5 degrees Celsius in temperature rise over the next two decades.

Pakistan has a minor share in global GHG emissions. Pakistan’s total greenhouse gas emissions have increased by 123% in 21 years (1994 to 2015) and the total emissions are expected to increase by about 300% for the projected period (2015-2030). Furthermore, she also suggested that there must be awareness-raising for the business sector and also Government Budget allocation for Research and Development.

Dr. Naheed Bano, Assistant Professor, MNS University of Agriculture, Multan presented speech on Climate Change Challenges on Fisheries and Aquaculture with impact on Food Security (Online). She stated that the reason for global warming is the increase of heat trapping, greenhouse gases in atmosphere. Global warming will bring about long-term changes in weather conditions.

Climate change is poised to transform marine and freshwater ecosystems. The livelihoods of millions of fishery-dependent people are at risk. She also stated that All of us must work together to protect the oceans, seas, inland waters and marine resources and ensure sustainable livelihoods, diets and developments.

The event was attended by approximately 120 participants, and all Sops were followed diligently.

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EXCLUSIVE

FARUKH SHEHZAD/EDITOR-IN CHIEF

The Renowned Economist of Pakistan Dr. Ashfaque Hasan Khan has requested Pakistan’s law minister Farogh Naseem to review law of stay order. He said that this law of stay order has played a huge role in destruction of Pakistan’s economy.

Dr. Ashfaque Hasan Khan who is also a very well known economic expert said that over the past many years the writ of government have lost his credibility, Dr. Ashfaque said.

He said because there is no practical implementation for rule of law in Pakistan therefore sugar mills and flour mills owners get stay order to escape from their wrong doings.

Dr. Ashfaque said that price of sugar cane are decided by provincial governments on political basis which is absolutely wrong and also one of the main reasons of price hike of sugar in Pakistan.

He emphasized the relevant authorities must review and change this law under the Sugar cane act of 1970 in which provinces decide the price of sugar cane according to their political interest.

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