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5 things you must include in your diet if you’re heading to the gym!

There is no point of heading to the gym if you don’t have these things in your daily diet!

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Are you heading to the gym these days? Well if you are, you probably know that exercising or weight lifting won’t help you get that perfect body unless you have the perfect diet.

 

Many people do not realize the importance of a good healthy diet when exercising and how it speeds up the body building process! It’s no rocket science, you just have to eat foods that give high protein. You can always drink those protein shakes and get yourself in shape within 2-3 months, but hey, what’s better than a body made from a natural diet?

 

We have listed down the top foods which YOU MUST include in your daily diet if you’re heading to the gym these days and want that perfect summer body! REMEMBER THERE IS NO POINT OF GOING TO THE GYM WITHOUT A PROPER AND HEALTHY DIET!

1) LEAN BEEF

For those who are trying to lose weight, this should come as great news – a 3oz serving of lean beef provides roughly the same amount of protein as 1.5 cups of beans, but at half the calories.  A 3-ounce serving of beef also is an excellent source of zinc, vitamin B12, selenium and phosphorus, which means it provides at least 20 percent of the Daily Value for these nutrients per serving.

 

                     2) SKINLESS CHICKEN

Like beef, chicken is an excellent source of high quality protein, which is important for muscle maintenance and repair, bone health, and weight maintenance. Half a chicken breast comes with 142 calories and only 3 grams of fat. Also, additionally, you can get a plentiful supply of essential vitamins such as vitamin E, vitamin B6 and vitamin B12.

 

3) TUNA AND OTHER FISH

Fish are high in protein, low in fat, and rich in omega-3 fatty acids. It is loaded with important nutrients, such as protein and vitamin D. Fish is also the world’s best source of omega-3 fatty acids, which are incredibly important for your body and brain.This is the only seafood that nutritionists recommend when you opt for a healthy lifestyle. Moreover, if you are losing rather gaining and want to lose larger amounts of fat to avoid further daunting health problems, you should incorporate fish variety such as tuna, mackerel, and salmon into your daily diet.

 

   

4) OATMEAL

 

 

Oatmeal is a great source of carbohydrates due to both its low glycemic index (GI) value and the fact it is minimally processed.They also contain more protein and fat than most grains. Oats are loaded with important vitamins, minerals and antioxidant plant compounds.Oats may help lower blood sugar levels, especially in people who are overweight or have type 2 diabetes. 

 

    5) EGGS

Eggs contain high quality protein, nine essential amino acids, the right kind of fat, and vitamin D.Eggs are a very good source of inexpensive, high quality protein. More than half the protein of an egg is found in the egg white along with vitamin B2 and lower amounts of fat than the yolk. Eggs are rich sources of selenium, vitamin D, B6, B12 and minerals such as zinc, iron and copper.

 

 

 

 

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Beauty

Bilal Ashraf named most sexiest Pakistani man

The sizzling topless number dharak bharak in Superstar hands Bilal the title of sexiest Pakistani man of 2019

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The British Asian publication Eastern Eye names Bilal Ashraf sexiest Pakistani man of 2019. Bilal Ashraf is the only Pakistani actor who makes it into the top 10 of this list based on votes from fans around the world, buzz generated on social networking sites, positive impact, and media attention.

Bilal Ashraf worked hard for Superstar

Speaking exclusively to Daily Paperrazzi Bilal Ashraf was overwhlemed. In his choked up voice  he tried to remain humbled, “I am beyond humbled to be featured as part of a list among such legendary gentlemen.”

Bilal Ashraf expressed his surprised and said he wasn’t expecting this at all. “This has come to me as a surprise and such moments make the struggle and commitment we all put into our work all worth the while. This encourages me to try my best to further myself in my field. I’m extremely grateful.” he added.

This rounds off a great year for the actor, which included a lead role opposite great Mahira Khan in blockbuster film Superstar. Ashraf’s films released so far include Operation 021, Janaan, Yalghar, Rangreza and Superstar.

Bilal Ashraf and Mahira Khan the Superstar onscreen couple of Pakistan

British Pakistani showbiz reporter Asjad Nazir, who founded the list and compiles it annually, praised Bilal and described him as the future of Pakistani cinema. “Pakistani cinema is on the rise globally and that is thanks to a new generation of world-class actors like Bilal. He will lead a future generation of cinema stars that will ultimately help empower his country and inspire others living there,” said Asjad Nazir speaking to the local publication.

Tiger Shroff entered the top 10 for the first time and came in fourth. Pop superstar Zayn Malik came in fifth and TV star Harshad Chopda was ranked sixth. The rest of the top 10 for 2019 were actor Mohsin Khan (8), cricketer Virat Kohli (9), and South Indian superstar Prabhas (10).

 

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Events

The AKUH Launches Sports Medicine, Injury Clinic

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Sportspersons’ mobility is a crucial aspect of their sporting journey. Hence, their injuries, severe or mild, require timely and specialized attention to keep their athletic dreams thriving.

The Aga Khan University Hospital celebrated the launch of its new Sports Medicine and Injury Clinic on Friday, in the presence of over 150 people. Pakistan’s celebrated sportspersons and prominent sports management personalities, including Samina Baig, Javed Miandad, Samilullah, Moin Khan, Hydro, and Jamil Chandio to name a few, gathered to commemorate the importance of focused care for sports injuries.

“I am so excited to celebrate the launch of Sports Medicine and Injury Clinic at The Aga Khan University Hospital. Sportspersons from diverse sporting fields have various types of injuries and they struggle getting complete treatment. I am happy to see the efforts by AKUH”, said Samina Baig during her keynote address. As the first Pakistani woman to climb Everest and the Seven Summits, she highlighted the honorable moment for her to raise the flag of Pakistan on these summits.

While speaking on the occasion, Dr. Pervaiz Hashmi, Orthopedic surgeon and Service Line Chief, Musculoskeletal and Sports Medicine, discussed the inception and the need of Sports Medicine. “We aim to develop sub-specialties in future that cater to all types of sports-related injuries”, said Dr. Hashmi while highlighting the pivotal role of the new clinic in rendering dedicated care to sports injuries.

A panel discussion was also organized to emphasize the high-quality treatment regimen for sports related injuries. The panel included, Samina Baig, Javed Miandad, Pakistan’s cricket legend and former batsman, Hassan Sardar, former field hockey player and team captain, Samiullah, former field hockey player known as Flying Horse, Hydro, fitness instructor and founder Hydro Fit Team Studio, and Jamil Chandio, martial arts instructor and founder K7 Fitness & Kickboxing Academy. Although having diverse sports and athletic journeys, the guest panel agreed upon the need of patient-centered care for each type of sports related injury.

Javed Miandad among many others were also present at the occasion

The efforts of the Aga Khan University Hospital to enhance its Sports Medicine services were applauded by key personalities from health and fitness and sports management arena. “I am so delighted to see that The Aga Khan University Hospital has continued to consistently deliver on its commitment of high-quality care, and took a step forward to establish Sports Medicine and Injury Clinic of international standards”, said Moin Khan, former wicket-keeper and batsman for Pakistan’s cricket team.

While ending the evening, Shagufta Hassan, Interim CEO, Health Services and COO, Outreach Services of the Aga Khan University Hospital, spoke about its commitment to the development of new services in response to public expectations. “Today’s launch is an example of our commitment to cater to the evolving needs of our community and younger generation and provide a comprehensive solution for injury management”, said Ms. Hassan.

 

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Fitness

Mouthwatering delights: Tempting treats by Mahena

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Tempting Treats by Mahena is a home based food caterer who has been in this business for the last 10 years. Now back with a bang after a well earned break, we bring to your tables the latest and international cuisines to tantalize your tastebuds. And for all of you out there on a Keto diet – don’t you worry, they have you covered! They can make treats for you by keeping all the macros and calories counted and measured to a tee. Don’t forget to check out their Instagram and Facebook page! 

1. Keto Granola

Crunchy, nutty clusters of wholesome goodness. It can be eaten in a handful and it’s equally delicious if you top it with some greek yogurt, almond milk, coconut milk, and a handful of berries.

2. Thai Green Curry with red chillies topped with fresh basil and spring onions.

3. Burmese Khowsuey

Noodles covered in creamy Coconut Chicken Curry and served with a variety of crunch and spicy toppings.

4. Keto Pizza

Those of you who can’t have carbs because of Keto, don’t you worry we have you covered with our delicious Keto Pizza!


5. Chocolate Buttercream Cake

Adorned with macarons, fresh flowers and fondant accents, customized just the way you like it!

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