The Express Tribune hi five - September 6

Ms SEPTEMBER 6, 2015

ISSUE NO. 168

Winning at weight loss

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Why the wait?

Procrastination 101

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inside En vogue — Pretty in pastels

Domestic goddess —

Tawwa chicken

Section In-Charge: Dilaira Dubash Sub-Editors: Amna Hashmi Nisma Chauhan Designer: Umar Waqas Feedback: women@tribune.com.pk

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Celebrating sisters in arms

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The buzz

THE EXPRESS TRIBUNE, SEPTEMBER 6, 2015

As our lives get busier, it is becoming exceedingly difficult to make time for elaborate aborate diet regimes. In such circumstances, crash diets seem to be the only way forward

By Hurmat Majid

How often have we watched a friend go on a crash diet just to fit into a particular outfit for an upcoming event? The same friend seems to do little to keep the pounds off once the crash diet is over and whines about how fat they have become within a few weeks’ time. The vicious cycle continues unless they alter their way of dieting completely.

To begin with, it’s a good idea to list down the changes you want to see by the end of a diet.

Figure out the reason why each of these changes are important to devise a long term solution to your weight problem. Ideally, one should look at diets as a means to break our eating patterns, to make way for a new, more balanced regime. It is also important to understand that dieting is never a standalone solution. It might help you reach your ideal weight, but to stay there you must complement it with at least a little exercise. Nonetheless, we have shortlisted three of the most popular crash diets from around the world. Read through, pick your favourite and look great at your next big night!

This all-you-can-drink-plan professes that the more cabbage soup one consumes, the more weight they will rid of. The fatburning soup contains a negligible amount of calories so you don’t have to worry about anything, no matter how much of it you drink. Dieticians state that by adhering to the Cabbage Soup Diet for seven days will result in immediate weight loss – almost one pound a day! There are a few food items that supplement the soup but generally, 90% of your food intake consists of cabbage soup for the duration of the diet.

Farah Riaz, newlywed school teacher, shares her experience of the Cabbage Soup Diet with us, saying that she did it to appear skinny at her wedding. “A few months before my wedding, I quit my job to get some much-needed rest and started to obsess with being skinny. After all, every girl wants to look great on her big day and so did I,” shares Farah. “The main attraction for me was that the diet was just a week long and my research and online reviews suggested great results.”

Nonetheless, following the diet proved much harder than Farah had expected and by day three, she had grown bored of the soup. “I remember I cheated on day five, although I did manage to lose five pounds still. Unfortunately, I gained everything back during all the post-wedding dawats.” And would Farah do it again? She isn’t too sure. “I would diet but definitely not this way as it makes life too boring,” she says. “Not to mention, with being back on the job, it will be super hard to stay committed to a stringent diet.”

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THE EXPRESS TRIBUNE, SEPTEMBER 6, 2015

The two-week diet plan consists of a first and an optional second phase. It starts out by restricting the intake of saturated fats and most carbohydrates. Sources of the latter are, however, progressively added over the course of the diet, along with a little more saturated fat in the final phase. Phase one requires a great deal of patience and restriction but once you are through with it, you are good to go. Dieters are encouraged to eat three meals and three snacks per day. But then after the first two weeks, there is almost no structure to their food.

This means no counting carbs! There are some suggestions for adding carbs back in, but the choice is left up to the individual. This helps one learn how additional food affects them and seek guidance as to which foods to add and in what quantities.

“It started out as a spur of the moment pact with a friend who was looking for a diet buddy. I had never done anything like this before so I agreed to it,” says literature student Huma Mukaddam. “Initially, it was easy. The first two days went quite smoothly although the bananas and milk day was definitely the hardest. It had me begging for real food, seriously!” For Huma, having a diet buddy helped a lot as they motivated one another every time they felt weak. “All in all, I lost two pounds which is not much. But I did not expect to lose any weight at all so it was a pleasant surprise. The diet also made me more aware of how the human body works and motivated me towards fitness. I also realised the importance of working out as well.” Out of the two pounds Huma lost, she regained one over the impending three months as she made no effort to maintain her weight. “I don’t know if I would do this diet again, though. I think it would be better to try a different one,” says Huma when asked if she would recommend the GM Diet to others. “This time, I would also like to go into it with a better understanding of the goals I wish to achieve from the experience, which is a readjustment in my eating pattern, rather than losing a few pounds.”

Most people who avoid diets have but one excuse to offer: you gain more than you lose after the diet is over. What they don’t realise it that a diet isn’t the solution by itself but part of the solution. Use the diet to reach your target weight but work hard to maintain that weight once you are there.

“Look at a diet as a way to break the pattern; a way for you to discipline yourself. If you don’t practice self-control, it’s your fault and not the diet’s,” says Saulat. Read on for some easy post-diet steps that will help keep the extra flabs away.

Weigh yourself weekly and be mindful of your diet. Exercise regularly, even if you’ve gained back only a few pounds. It’s always easier to lose a little weight than a lot.

Does it work?

Saulat Asim, a 39-year-old fitness enthusiast, gained a considerable amount of weight after moving to the United States. “I never had any weight issues while in Pakistan mostly because I was always involved in too many things and kept active. That changed once I moved to the US and the shift in lifestyle and nutrition led to weight gain,” shares Saulat, who gained close to 20 pounds in a matter of months. Once people started to point it out, she decided it was time for drastic measures. “I tried the South Beach Diet twice and it worked great both times as it gives one the freedom to taper off after the strict first phase.” Saulat also points out that this method doesn’t suit everyone, so it’s important to know your own body and pick a diet accordingly. “The second time around, I was more aware of the fact that I was dieting to break a pattern. I have now incorporated exercise and portion control in my daily routine so I don’t think I will have to do the diet again.

Yup, you read that right. The leading car manufacturer General Motors has actually conjured up a rather successful and popular diet plan, effective for people of all ages. It involves one week of taking only the specific food items prescribed. Dieters are expected to have lost about five to eight kilograms by the end of the diet, provided that they follow it to the tee.

Exercise is cumulative so even if you don’t have time for a workout one day, walk or ride a bicycle instead of driving. Bypass the elevator and take the stairs. Go for a walk after dinner. Find ways to incorporate movement into your day, no matter how tired you may be.

Hurmat Majid is a subeditor at The Express Tribune. She tweets @bhandprogramme

Eat breakfast every day to kick start your metabolism and prevent overeating through the hours. Make healthy food choices, such as oatmeal or fruits.

Add protein to your breakfast, whether it’s a peanut butter sandwich or eggs.

Curb the size of your portions! This doesn’t mean you can’t enjoy a big meal or a heavy dessert every once in a while, but don’t use the fact that you’ve reached your target weight to justify binge eating.

Keeping a food journal or entering your intake into a smartphone app will help keep you accountable.

Resort to healthier ways of dealing with anxiety, especially if you tend to eat more when you are stressed out. Instead of hitting the fridge or the couch when you feel stressed, take up a yoga practice, meditate, soak in a hot bath or go for a walk with a friend.

Design By Hira Fareed

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Ms

En vogue

Enjoy autumn with Farah Talib Aziz’s latest collection Designer: Farah Talib Aziz for Lakhany Silk Mills Collection: A Midnight Dream Photographer: Amean Jan Model: Ainy Jaffri

THE EXPRESS TRIBUNE, SEPTEMBER 6, 2015

THE EXPRESS TRIBUNE, SEPTEMBER 6, 2015

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Lifestyle

THE EXPRESS TRIBUNE, SEPTEMBER 6, 2015

By Zohaib Amjad

Ever notice how streaming useless videos or browsing random photographs and articles online seems so much more appealing when you are laden with an important task?

Your spotless cupboard might suddenly require immediate cleaning or the bookshelf in your room might have to be reorganised alphabetically, right then and there. It’s strange how these mundane tasks never seem to bother us whilst we are free. It is only when one has to work or study do they manifest themselves and occupy our minds until we have completed them, once and for all. The Greek poet Hesiod warned us of the disastrous effects of putting off work back in 800 BC. But even after over 1,000 years, humans are plagued with procrastination, bringing scientists to one verdict: our brains may actually be meant to operate in this manner.

Shoaib Amjad, an aspiring accountant who is currently interning with a leading audit firm, shares his experience to help understand procrastination a bit more. “I noticed that I feel relatively more ‘political’ during exams than the rest of the year,” admits Shoaib. “For example, I will update my Facebook status a lot more and then wait for it to generate traction,” he adds. Usman Bhatti, a researcher at Aga Khan University

Measure yourself against this chart to determine how much of a procrastinator you are

S Specific: Exactly what is it that you want to achieve?

M Measurable: How will you monitor your progress?

A Achievable: Goals need to be a challenge as the higher the value of the reward, the less you will be distracted by alternatives. The goal should be something you can achieve otherwise failure may result in self-defeating prophecies.

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T

Realistic: Can you realistically see yourself completing your goal? Does it take into account your skills and resources?

Routine: The more often you have to decide between working towards goals and other more pleasurable tasks, the more chance you have of choosing the pleasurable options. If you schedule goals to occur at regular times and places, you will not give yourself the opportunity to procrastinate.

Timely: Set yourself a timeframe in which you should achieve your goal.

Hospital, tracked a similar pattern within himself. “I would read the entire Harry Potter series within two days when I really should have been studying for my university finals,” says Usman. “Generally, this would take about a week or two. But at times when distracted is the last thing I should be, even the most dry and loathsome of activities start to pique my interest.”

The list of things people do to occupy their minds goes on, considering that according to a research 74% of students across the world have been proven to procrastinate daily. Keeping this in mind, one might argue that delaying work and ‘not feeling it’ is natural. Unfortunately, in some cases, the phase lasts longer than it should and ultimately, can affect one’s social, mental and professional wellbeing adversely. There is plenty of scientific research highlighting a correlation between high levels of procrastination and poor academic and professional performance. If left unchecked, procrastination can eventually lead to stress, anxiety and depression in the individual.

To avoid this, it is worthwhile to consider what psychonauts who propogate concepts like “motivation” and “will power” really mean. After all, there must be some explanation as to why we allow ourselves to be distracted from our purpose repeatedly, when we know that it is not in our best interests? Brain scans and years of deliberation in science labs attempt to explain procrastination using the ‘two-story bungalow’ theory. Herein, the brain is perceived as bungalow, of which the ground floor (the impulsive and emotional region of the brain) is occupied by a disorganised and unruly couple. The first floor (the will power and executive function region) belong to a more organised and prudent couple. Both types of ‘tenants’ are constantly battling to reach a conclusion with no regard for consequences. The former couple, emerges as the victor, providing instant but short-lived gratification. Soon after, the brain desires peace between the two couples, making us feel guilty for procrastinating earlier.

Scientifically speaking, the ground floor region (a.k.a the limbic system) responds to immediate concrete rewards strongly, especially when the reward can be touched, smelled, tasted or heard. “It triggers feelings within us while the first floor area (a.k.a the prefrontal cortex) is slow and requires more effort for tasks, downplaying the pleasure derived from them,” explains Irsa Usman, a therapist at the Institute of Behavioural Therapy Karachi. “Hence, a procrastinator with a meticulous diet plan, for example, will be drawn to a fattening cheese cake immediately,” she adds.

A variety of other emotions come into play here. Of key factor is the ‘knee-jerk reaction,’ i.e. our tendency to react negatively to elements that threaten our personal autonomy, be it pride, dignity or self-determination. In order to take control of the situation, our mind lays the task at hand aside. “This is common amongst rebellious individuals and stems from an instinct to choose freely,” says Irsa. “What is particularly interesting is that we might not even dislike the task. The theory can be applied to choosing icecream flavours. If the choice is between chocolate and strawberry and we’re told there is no vanilla, we will want the vanilla.”

Of course, different reactions depend on differences in personality. Last-minute thrill seekers, for example, will rely on an adrenaline rush to complete the task, claiming to work best under pressure. These individuals are highly impulsive, disorganised and easily distracted. On the other end of the spectrum are avoiders or the fear-torn procrastinators who feel overwhelmed by the task and so, put it off lest they fail at it. Anxious, depressed or neurotic individuals are more likely to indulge in such behaviour, lowering their own self-esteem further.

Many scientists also study the circadian rhythms of people in order to determine their level of activity. Individuals with a ‘morning’ circadian rhythm are more energetic between 10 am to 3 pm. On the other hand, those with ‘evening’ rhythms work best later in the day. Completing tasks within our respective rhythm timings can beat unnecessary delays. Treatment options like Cognitive Behavioural Therapy (CBT) exist to help overcome excessive procrastination, as do hundreds of self-help books. Charts like the SMART have also been developed to give an insight into our goals and motivations.

Nonetheless, we have to first understand that our minds may be deceiving us. We must ‘think about thinking’ and deceive it back in order to get all our affairs sorted in time.

Zohaib Amjad is a scientist with a major in molecular pathology.

He tweets @infectiousuni Design By Maryam Rashid

Domestic goddess 7

THE EXPRESS TRIBUNE, SEPTEMBER 6, 2015

By Arooj Waqar

This juicy meat dish is ideal for the weightconscious folk!

For the chicken: • Chicken quarter pieces 4 • Vinegar 3 tbsp • Oil 3 tbsp • Salt to taste • Red chili powder to taste

PHOTO: AROOJ WAQAR

For the marinade: • Yogurt 1 cup • Small onion (diced) 1 • Salt to taste • Cumin seeds (roasted and crushed) 1 tsp

• Begin by making tiny incisions on the chicken meat. Mix salt, red chili powder and vinegar in a separate bowl and pour half of it over the chicken, making sure all the sides are covered. Let the meat rest for about two hours or so.

• Cook the chicken on low to medium flame until the meat dries up and is soft to touch.

• Prepare the marinade by mixing together all the ingredients in a small bowl.

• Heat oil on a tawwa and apply half of the marinade on the chicken. Cook it on the hot tawwa for about two minutes, flipping it over half-way.

• Apply the remaining marinade on the other side of the chicken and cook for another two minutes.

• Gather any excess masala that might be left on the tawwa and pour it over the chicken. Serve warm!

Go all out desi with this recipe for tawwa-roasted veggies! Not only will they complement your chicken brilliantly, they are laden with some delicious spices and are of course, healthy.

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Eggplants (small and cut into four pieces) 4 Karela (medium and cut into four pieces) 2 Ladyfingers (split into four pieces) 4 Tindi (sliced into four pieces) 8 Baby potatoes (boiled) 8 Button onions 8 Regular onions (medium and chopped into 1 and 1/2 inch pieces) 2 Mushrooms (sliced into four pieces) 8 Oil 3 tbsp Ginger (chopped into 1 and 1/2 inch pieces) Fresh coriander leaves (chopped) 2 tsp Green chilies (chopped and de-seeded) 3 -4 Tomato puree 8 tbsp Pav bhaji masala Salt to taste

• Heat a sufficient amount of oil in a pot and deep-fry the eggplant and karelay in it.

• Heat three tablespoons of oil on to the tawwa and sauté the chopped onions on it until they become brown in colour.

• Add ginger to the tawwa and continue to sauté.

• Once the eggplant and karelay have cooked, place them aside and fry the ladyfingers and tindi in the same pot.

• In the meantime, add a little water to the tawwa and continue to sauté, keeping the fried vegetables on its rim.

• Deep-fry the baby potatoes, button onions and mushrooms one after the other. Once cooked, drain them and place them on the ridge of the tawwa.

• Add green chilies to the onion and ginger mix and sauté further.

• Now, take a little of the vegetables into the masala in the centre, making one portion of tawwa vegetables each.

• Add one teaspoon of pav bhaji masala, salt, two tablespoons of tomato puree and a little water to the mix and cook for about three to four minutes.

• Repeat the process for the remaining portions of the fried vegetables.

Garnish with coriander leaves and serve warm. Your delicious dose of vegetables is now ready!

SOURCE: SANJEEVKAPOOR.COM

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THE EXPRESS TRIBUNE, SEPTEMBER 6, 2015

By Nisma Chauhan Although we rarely hear of these national heroines, there are plenty of women in our armed forces who overcome great difficulties every day and work tirelessly to keep Pakistan safe. Be it the army, navy or air force, these fearless women have not only made strides in a male-dominated industry but shattered all stereotypes about them being little more than kitchen fixtures. They might be in charge of training, flying fighter jets or deployed to the borders but one thing is for sure: they all deserve to be saluted. Join us as we pay tribute to some of these great ladies and their services to our nation.

PHOTOS: FILE & ZOENASIA-PK

After graduating from Fatima Jinnah Medical College in Lahore, Major General Shahida was trained as an army medic and field combat office. Her commendable career includes serving in the Indo-Pakistan wars as well as the Soviet War in Afghanistan. She retired in 2004 as an inspector general and deputy commander of the Army Medical Corps.

Shahida’s gutsy personality and patriotism led her to make history by becoming the first female general in not just Pakistan but the entire Muslim world, ever. She is the proud recipient of the two-star rank and is also credited as the first woman to reach this milestone in the Pakistani Armed Forces.

At only 28 years of age, Lt. Ayesha Farooq has already become a source of inspiration for young women across the globe who dreams of conquering the skies. She is amongst the five female pilots in the air force, celebrated as Pakistan’s first war-ready female pilot as well as the first to be assigned to front-line dogfighting squadrons.

In October 2011, Major-General Shahida Badsha was on her way to become the first woman in Pakistan to achieve the coveted three-star rank. However, after serving the army as the second two-star MajorGeneral, Shahida retired leaving the glory for other women to accomplish. Today, she is remembered for her valiant career and as the former principal of the Army Medical College in Rawalpindi.

Did you know that Defence Day, September 6th is celebrated as a national day in Pakistan? The day was marked to pay respect to the armed forces who fought the 1965 war with India, also known as the second Kashmir war fought by the two countries.

Design By Maryam Rashid