How nutrition is vital for school performance

Nourishing children’s success: How nutrition is vital for school performance

Parents always want the best for their children. They want to see their children excel in academics and participate in healthy physical activities like sports. However, children nowadays face many challenges throughout the school day learning 5-6 subjects and participating in extra-curricular activities and sports. While children begin their day full of energy, their energy levels are depleted in a few hours due to the mental and physical demands of the school day. In a recent survey of 300 Pakistani women, conducted by Four Corners Group Private Limited, 73% said that their children often complain that they feel tired after the school break. This decline in energy adversely affects their learning and participation in school activities. Proper nutrition during the school break can help prevent this slump during the school day. “School lunch is a make or break for children’s nutrition and performance,” says nutritionist, Dr. Ayesha Abbas. A balanced diet during this time lays the foundation for improved academic performance by sustaining children’s energy levels, allowing them to keep up with today’s demanding school environment.

Dr. Abbas encourages parents to give their children a balanced lunch box, which includes a mix of macronutrients protein, carbohydrates, and healthy fats. Carbohydrates serve as the primary source of energy for the body, aiding in mental focus. Protein keeps children fuller longer, stabilising blood sugar, and prevents energy crashes. Healthy fats are crucial for cognitive function, supporting memory, concentration, and learning. A combination of all three macronutrients is essential for children to function well in school. 

A chicken sandwich or kababs, fruits and vegetables like apples, carrots or cucumbers, and a handful of nuts with milk can form the basis of a macro rich lunchbox.Decades of research have shown that milk is one of the most important foods that children can consume during their school lunch break. 

A research conducted by the Institute of Nutrition in Vietnam found that consumption of milk led to a positive impact on student’s memory and physical growth. Another research conducted by Nutrition Society of South Korea established the relationship between milk consumption at school and improved academic performance & motivation for learning. Therefore, milk is given to students in school breaks through government programs in USA, UK, Europe, China and Turkey. “In today’s fast paced world, I am always looking for convenient and nutritious options to give my nine year old for their school lunch”, says one mother, Mariya. 

While parents might struggle to ensure milk consumption during school, one of the easiest solutions is to add flavoured milk to their children’s lunch box. 96% of survey respondents believed that flavoured milk is the ideal drink for their children’s school lunch box. Olper’s Flavoured Milk provides a convenient way to improve the nutrition of their children’s lunch box. It includes all the goodness of milk with added vitamins and calcium, in flavours that children love.

 

Got Plant Milk

The best part? We’re going to specifically look at each of these milks to see whether or not they ‘do your coffee good.’ Because, if they don’t enhance your cup of joe, why bother, right? Just kidding, we know there are many other uses for plant based milks aside from adding them to your coffee, but since we’re pretty partial to this beloved bean, we’ll stick to the java enhancing qualities of these milks for now. ;)

Do you suffer from dairy allergies? Are you lactose intolerant? Perhaps you’re seeking ways to reduce inflammation? Or, maybe you’re looking to avoid the antibiotics and hormones often found in cow’s milk? If you can relate to any of the needs or concerns listed above, chances are you’ve searched for substitutes to dairy. From allergies to intolerances, from a focus on health to a preference in flavor, many people are finding reasons to give plant based milks a try. And, while such milks certainly aren’t a new concept, the availability of options in this category seems to continually expand. In fact, here we’re going to list 16 different varieties of milks, all derived from plants.

 

Rice milk Though not as creamy as some other plant based milks, rice milk possesses a slight sweetness that makes it a delightful addition to coffee. And, while rice milk definitely isn’t the right option for those cutting back on carbs, it is considered the least likely of all plant based milks to cause any allergies. Most consider rice milk to be best for making coffee smoothies or more decadent coffee treats, but due to that slightly sweet flavor mentioned above, it works just fine as an addition to iced or hot coffee.

Banana milk is a unique plant based option that is usually fortified with calcium. And, while it generally isn’t considered a go to option for regularly adding it to hot or iced coffee, it could make a great addition to your coffee smoothies. You haven’t tried coffee smoothies yet.Coffee smoothies are a great way to expand your options when enjoying your java, and bananas are often used as a thickening agent when doing so.

Sesame Milk Some liken the thick and creamy texture of black sesame milk to that of soy milk, and the froth it produces is super thick, making it a latte superstar! Containing just as much protein as most dairy milk (but far less sugar), adding this thick and creamy plant milk to your coffee not only provides a protein boost, but sesame milk contains a wealth of amino acids as well.

Cashew Milk  full disclosure, I’m not a huge fan of cashews, so I was skeptical of cashew milk. But, upon trying it, I was blown away! Of all plant based nut milks, though cashew milk admittedly isn’t your friend when seeking a beautiful foamy topping for a latte, it is still an absolutely delicious addition to coffee! From a small splash in a fresh cup of hot coffee, to making the perfect coffee smoothie, and even a creamy addition to cold brew, cashew milk is so smooth, has a surprisingly neutral (not too nutty) flavor, and is extraordinarily thick and rich. When making iced lattes, the espresso nearly sits on top of the cashew milk due to its luxuriously thick texture...with a simple stir to combine the two, you’ll be sipping pure velvet!

Almond Milk Let’s kick things off with a classic. Cornering 63% of the plant based milk market, almond milk is considered the most popular dairy alternative. Super light and slightly creamy, this milk is the foam king when it comes to coffee! That’s right, all those pretty and incredibly tasty lattes you see posted all over social media, both hot and iced, can be made with almond milk. This nut milk creates a super stable foam to use atop your coffee, hot or cold. Now, of course, you can simply add warmed almond milk to your hot coffee or a splash of refrigerated almond milk to your iced coffee or cold brew, but if you’re really going for looks and desire a layer of smooth velvety foam to rest on top of your brew, almond milk delivers consistently!

Walnut Milk Packed with omega 3’s, many people are starting to make walnut milk their daily choice when adding a splash of creamy, buttery flavor to their hot or iced cup of joe. Walnut milk can be somewhat difficult to find in grocery stores, but those who make their own find it to be their milk of choice for adding to coffee specifically, due to the fact that it doesn’t change the flavor of the coffee but only adds richness and slightly creamy texture.

Coconut milk Refrigerated coconut milk (as opposed to the thicker kind found in a can) is subtly sweet, light, but also slightly creamy. And, if you don’t mind the slight coconut flavor, it makes a wonderful addition to coffee. The downside here? If you indeed don’t care for the flavor of coconut, you should be aware that most generally you’ll be able to detect this flavor when using coconut milk in your coffee. Personally, I think the flavor is quite subtle, but some dislike using coconut milk in coffee specifically for the above mentioned reason. 

In my experience, it doesn’t froth well, but if you have an espresso machine with a steaming wand, you can produce some decent foam if you’re looking to use it in a delicious latte. My favorite way to enjoy unsweetened coconut milk is cold brewed with our Light Roast

Do you have an Illness but no Disease

We all have someone who'd explain their situation this way - I feel ill and my doctor can't find out what's wrong. All my tests look okay. Is this some kind of a disease that does not have any diagnosis? If you are looking for an answer then perhaps this read could help! Sometimes, people have symptoms deemed medically unexplained, which is typically known as Psychosomatic Disorder. You only realise that you have a problem when you suffer from significant physical symptoms disturbing your lifestyle or making it difficult for you to function. Just to clarify that these issues are sometimes not neurological disorders. They belong to the fields of psychology and psychiatry. 

Disease and Illness The Difference Yes, emotional distress can cause Psychosomatic Disorders and the two most common psychosomatic symptoms are chronic fatigue and pain. These are difficult symptoms to assess because they cannot be objectively measured, they can only be described. As per the findings, up to one-third of people seen in an average general neurology clinic have neurological symptoms that can't be explained and, in those people, an emotional cause is often suspected. To understand this better it's important to know the difference between disease and illness. The disease is an organic issue which is diagnosed and illness is produced by the symptoms it causes. Now, how can we identify if the issue is more than an organic issue? Here is an example. Generally, disease and illness come together. You have a Gut issue and you will have an illness (symptoms of issues with your digestion etc). Someone could have a disease but due to medication might suffer mind or no illness. In some cases, you could have a disease and illness (symptoms) both, but in case the illness goes beyond the diagnosed scope and medication, then this is something to think about. Imagine someone who has an underactive thyroid gland that causes fatigue. 

They are on medication and blood tests show that the treatment has returned their thyroid hormone level to normal. We might expect this person to have minimal fatigue symptoms of thyroid disease. However, if that person has crippling tiredness which the thyroid disease does not fully explain, then that tiredness might be called psychosomatic even though there is a known underlying medical condition. Take a note of this - when you suppress stress, it leaks out in the form of physical symptoms. Stress or allostatic load can impair your cognitive ability? Yes! Lomg term stress can result in structural changes in your brain? Yes! Another example that is becoming quite common is that people with Epilepsy sometimes go through the wrong diagnosis and pills fail to work on them. Why? The seizures could be disassociative seizures which are more psychological, not necessarily due to the electrical activity issues with the brain. Yes, your mind has the ability to create seizures! Your body can respond to upset producing blackouts and convulsions. This sort of convulsion is known as a disassociative seizure (just an example!). Often the physical symptoms are there in place of the emotional upset. So for eg, if there is a memory or emotion that is too painful for a person to experience or recall, that emotion is converted into a physical disability as a sort of protective mechanism. In a convulsion, it is as if your brain is shutting down for a minute to keep you safe. If you did read the above paragraph carefully, you must have noticed some ear-prick up words - too painful to recall, protective, safe. Psychosomatic disorders are psychological and they exist in someone's life with a purpose or a role. And if you are one of them, you may want to think about the 3Ps involved in WHY you may have those symptoms, without a diagnosed disease? There are only 3Ps (roles) psychosomatic disorders play  Protect (safe), Punish or Prioritise (attention). For eg for a person with OCD, the purpose is mainly to either protect them or get them attention. Also, the tendency to somatize often begins in childhood. Recurrent abdominal pain is common in children but the organised cause is found in fewer than ten per cent of those affected. Conversion Disorders occur when distressing emotions or traumatic events cant be voiced, and some treatments (therapies) focus on finding a way to release that painful voice or emotions. We have seen similar cases with IBS and also chronic fatigue syndrome (CFS) where especially in the latter, it's mainly associated with Psychosomatic Disorder. What's the cure? Usually, people who live longer with psychosomatic disorders will have less percentage of recovery as the body goes into homeostasis for a more extended period of time (repeating or reliving the traumatic experience of the past-producing chemical reactions of homeostasis). Plus, most of the patients are totally in denial and refuse to get help from a psychiatrist or psychologist. If we have a disease it's easier to convince people (and ourselves!) about our dysfunctionality, but the same is problematic if that's arising due to psychological issues in our minds. Plus stigmatizing the whole condition doesn't help the process of seeking help.

 

Dealing with Mental Health

As a Quantum Meditation Practitioner, I realized that there is a great power/energy in the Universe with so much potential (opportunities), and if you can send an electromagnetic signature through your Mind and Body into the quantum, you can attract any possibilities and collapse any event in your life. In short, you can manifest anything (yes, anything!) and recreate your future reality. I manifested my apartment. I had no money! How did this happen? How did quantum open possibilities? How did I make money? I knew where I wanted to be, my dream building, and today, I am here! I manifested being a Therapist. Big risk after spending 15 years in HR, yes? Today, I have my diary literally booked, including some VIP clients (the names that will make you think twice, if this is real!). This is my story, and now, my purpose is to create awareness so that everyone is able to achieve what they want. So can our mind connect with the universe and make the latter draw possibilities for us? Can our brain waves attract anything from the universe? The answer is "YES". But before we find out how meditation would help us do this, you need to watch this video, mainly to understand the power of the mind, and the brain waves. And once you have understood the electrons and signals and controls, we then see how to connect with quantum.

1 Your Frontal Lobe is the CEO of your brain which is mainly your analytical thinking, reasoning and execution. When you meditate, you are calming or lowering the sounds of the other centres of the brain, and your senses, focusing on your mind and diving deep into your subconscious. Here, you are trying to create a new thought, in which analysis doesn't exist, and turn that into a new conscious reality.

2. Brain Waves: Sometimes people say that they can't meditate or focus, this is because they could be in a high BETA wave, meaning they are living in constant stress. Meditation activates the Alpha brain wave where you go into a relaxed state of mind, diving further into Theta where you would experience coherent activity, followed by heart coherence, which reduces stress hormones and also avoids various illnesses that your stress could bring. Here, what we are trying to achieve is mind and heart in coherence, before we send the electromagnetic signal into the quantum.

3. Quantum Meditation breaks the subconscious emotions and habits and creates a new reality. We are all living our past. 90% of our thoughts are from yesterday or the day before. 95% of who we are is decided by the age of 35 and sits in our subconscious. This is what the research says about us and the way we live. We are constantly on a mission to predict our reality and our future, and maintain our current state of being. We re-live our past through experiences and draw ourselves to familiar situations. Ask someone to stop being a "victim" or "angry", they will automatically draw or attract circumstances making them feel the same. If you are an angry person, you can't manifest a peaceful future, or harmony in relationships as your mind and body will recreate (of course through you!) situations which will trigger the anger again and again. Wait for the second emotion "guilt" to follow. This is how we develop a chemical cocktail of emotions in our lives and are never able to come out of that! Quantum Meditation breaks through your past, develops new emotions, and lets you design your new future because then there will be no blocking emotions as hurdles in manifestation. 

4. The way we are and the way we present ourselves: We will never tell anyone what insecurities, negative emotions or limitations we have, as we constantly are trying our best to put our best foot forward. We wear a mask. There is a gap between who we are and what we show which creates emptiness, and for us to find happiness, we move /escape by doing different things or finding happiness in different things. When this gap increases and new people, new body, new places, and new things stop bringing up happiness, we move to Addictions. We move to addictions when we no longer feel ourselves and addiction is the best way for us to escape that feeling of emptiness.

5. What is Quantum Meditation? It is connecting with the quantum, the possibilities (health, wealth, career, relationship family, overcoming emotional/mental blocks or illnesses) through your energy. There is a particular scientific process to do that. My technique is unique as it has the best of RTT, Hypnosis, Neuroscience and of course quantum physics. It's a guided meditation, that allows you to eliminate old subconscious thoughts and sprout and install new ones. This way you are in coherence in your thought and feelings and are able to then send out a strong electromagnetic frequency in the quantum connecting to possibilities, and new opportunities. 

6. Is it effective? My technique (proudly!) is the most unique and effective formula. After the launch of the first workshop at @miracles wellness centre last Saturday (Presentation followed by LIVE Meditation), the feedback was amazing where people were able to connect with their emotions and the change was felt soon after the very first meditation session (some examples below).

 

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ZAKAT APPEAL 2024

Dear Friends,

As Salamu Alaikum. Calamities like wars or natural disasters present unique opportunities for humanity to demonstrate compassion and generosity to reduce suffering and promote healing. Over the past seventy four years, Pakistanis have encountered too many tragedies resulting from wars, floods, and earthquakes but we have always come through because of our resilience as a nation. Personally, I include in this list the plight of underprivileged cancer patients that I witnessed first hand during my mother’s struggle with cancer.

 Every year, approximately one hundred and seventy-thousand homes in Pakistan are struck by the calamity of cancer and, because of your Zakat and donations, we are able to offer relief to many of these patients. A special aspect of care provided by the Shaukat Khanum Memorial Cancer Hospital and Research Centres, in Lahore and in Peshawar, is that we provide holistic care, focusing on quality of life through all stages of a patient’s life, and of the treatment journey. We offer support to equip patients physically, psychologically and financially so they can fight an all consuming war against cancer. In the year 2020, the coronavirus pandemic presented major challenges to the delivery of cancer care. However, at our hospitals in both Lahore and in Peshawar, we were able to register more new patients than were seen in 2019, while ensuring continuity of care for all our existing cancer patients. As a result of your generosity, using your Zakat and donations, in the past year in Lahore, we were able to perform nearly 39,000 chemotherapy administrations, more than 48,000 radiation therapy sessions and around 15,500 surgical procedures. As I have said previously, the Lahore hospital is now running at maximum capacity. In Peshawar, we provided 13,659 chemotherapy doses and recorded over 17,000 radiation therapy sessions, which is a significant increase from 2019, in a sign that services continue to expand apace at our second hospital. With the completion of construction of four operating rooms and the planned commissioning of a new intensive care unit, we expect to commence surgical oncology services at SKMCH&RC, Peshawar in April this year, Inshallah. In Karachi, at our Diagnostic Centre and Clinic, we administered 1,323 chemotherapy doses. Upon completion of Pakistan’s largest tertiary care hospital in Karachi, where construction is already underway at full pace, we will be able to provide all diagnostic, therapeutic and palliative services under one roof for the people of Karachi, Sind and Southern Baluchistan. Ramzan is a month that allows us the opportunity to maximize the impact of our collective actions through Zakat. At the Shaukat Khanum Memorial Trust, we are very particular about disbursement of Zakat and take all necessary steps to ensure its utilisation is in compliance with Islamic injunctions and the aspirations of our donors. We never utilise Zakat for construction projects, using it instead only for direct patient care and all the Zakat that we collect in a year is utilised within the same year – it is never invested or saved. For the year 2021, we need Rs. 19 billion to continue the battle against cancer at our two existing state-of-the-art cancer hospitals, as well as to continue the construction of the hospital in Karachi. As in past years, we expect about half of this to be met through your generous Zakat and donations. As always, I know I can count on you not to forget our patients when giving your Zakat this year. Please give all you can, so that, together, we can all play our part in stopping cancer from wreaking havoc on thousands more lives each year.