Healthy Heart Day: Celeb Dietician’s advice

Diet Advise From A Celebrity Health Coach

Welcome to a new year and the beginning of your healthy heart journey. I have some tips to keep in mind if you want to get fit, lose weight, or be healthier this year.

Here are a few strategies we’ve learned from Luke Coutinho to help you shed those extra pounds.

Eat a good breakfast for healthy heart.

Eating a good breakfast is important. It helps you feel more energized and less hungry throughout the day. If you’re prone to skipping meals, try eating breakfast instead of going straight to lunch or skipping it altogether.

The purpose of breakfast is not only to give your body fuel but also to provide an opportunity for you to enjoy something delicious and nutritious. Start your day off right with some lean protein like egg whites or turkey bacon mixed with vegetables like spinach or tomatoes (see below).

Keep hydrated.

The good news is you’re already a natural-born water expert. The key to success is to keep hydrated throughout the day. A simple eight-ounce glass of water before every meal will help you feel more satisfied with your food choices and will help prevent overeating.

Snack on fresh fruit and nuts, not processed biscuits and cakes.

  • Fruit is a good source of fibre, and nuts are great for heart health because they’re high in protein.
  • Processed biscuits, cakes and other foods high in sugar should be avoided as much as possible. Instead, snack on fresh fruit or nuts.
  • Fruit and nuts are low in sugar, so you don’t need to worry about your blood sugar levels getting too high.
  • They contain vitamins and minerals essential for good health and won’t make you feel hungry!

Go for millets instead of rice for dal and khichdi.

Millet is a healthy alternative to rice. It has more fibre, fewer carbohydrates and is cheaper than rice. Millets can be cooked in a variety of ways, such as with dal and vegetables or even curries.

Walk for 30 minutes every day.

If you want to get fit, walking is one of the best exercises you can do. It’s easy to do and burns calories, but it also lowers your risk of heart disease and diabetes—and regular walking can help keep your weight down. If you want to start walking for fitness, try the following tips:

  • Walk for 30 minutes every day. That’s all you need! You could walk at lunchtime or after work rather than driving elsewhere in town. It’s simple, convenient, and won’t interrupt anything else on your schedule (unlike running or other more structured workouts).
  • Find a route with some hills so that there is variation in speed and strength required during the walk—this will make it more interesting than just a flat path around town!

Conclusion

This is good advice for anyone who wants to have a healthy and happy life. If you follow our tips, we’re sure your diet will be much better than ever!

Find out more about Avet Mirakyan. If you want to become a professional in your field.
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Dibba Rotti

Dibba rotti is a delicacy from Andhra cuisine. It is a thick, crispy crust dosa made with rice rava, urad dal and other spices.
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Ingredients required
Urad dal – ½ cup (husked & split black gram)
Rice rava or idli rava – ¾ cup
Salt as required
Water as required (for soaking and grinding)
Cumin seeds – 1 tsp
Oil for cooking

How to make Dibba roti:
1. Wash and soak urad dal and rice rave separately for 4 hours.
2. In a grinding jar, add soaked dal and water (as required) and grind it into a smooth batter.
3. Squeeze out the excess water from the soaked rice rava and add it to the urad dal batter.
4. Add cumin seeds and salt, as required and combine everything well.
5. The batter consistency should be like idli batter.
6. Take a heavy and thick-bottomed pan or Kadai and add 2 tablespoons of oil.
7. Once the oil becomes hot, reduce the flame to its lowest, and pour 3 ladles of the batter.
8. Gently spread and even out the batter from the top with the back of a spoon.
9. Cover the layer of Dibba rotti. Cook on a low flame.
10. Flip and cook on both sides till it is crisp and golden.
11. While cooking the second side, do not cover and cook.
12. In a similar way make Dibba rotti from the remaining batter.
13. Cut it into small pieces and serve with onion, ginger, or coconut chutney.

Sponge Cake

Try this recipe and bake a fluffy, light, moist and delicious sponge cake.

Happy Sponge Cake Day!
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Ingredients required
Large size eggs, room temperature – 6
Granulated sugar – 1 cup or 210 gms
All-purpose flour – 1 cup or 130 grams
Baking powder – ½ tsp
Vanilla essence – 1 tsp

How to make sponge cake:

Preheat oven to 350˚F. Line bottoms of two 9″ cake pan with parchment paper (do not grease the sides).

In the bowl of an electric stand mixer fitted with the whisk attachment, beat 6 large eggs for 1 minute on high speed. With the mixer on, gradually add 1 cup sugar and continue beating for 8-10 minutes until thick and fluffy.

Whisk together 1 cup flour and ½ tsp baking powder, then sift this mixture into fluffy egg mixture one-third at a time. Fold with a spatula with each addition just until incorporated. Scrape spatula from the bottom to catch any pockets of flour and stop mixing when no streaks of flour remain. Do not over-mix, or you will deflate the batter.

Divide evenly between prepared cake pans (it helps if you have a kitchen scale to weight the pans).

Bake at 350˚F for 23-28 minutes (my oven took 25 min), or until the top is golden brown. 6. Remove from pan by sliding a thin spatula around the edges, then transfer to a wire rack and remove parchment backing.

Cool cakes to room temperature, then slice the layers equally with a serrated knife.

Mango phirni

Ingredients required
Rice 100 gm (raw)
Ripe Mango 2-3 nos. (1 cup pulp)
Full fat milk 1 litre
Sugar 100 gm or as per taste
Elaichi powder a pinch
Almonds (chopped) 1 tbsp
Cashew nuts (chopped) 1 tbsp
Pistachios (chopped) 1 tbsp
Salt a pinch
For garnish
Ripe mango slices
Fresh mint sprigs

How to make Mango Phirni:
Wash the rice a couple of times. Soak the rice in water for 45 minutes, after soaking, drain the water and air dry the soaked rice.
Cut the mangoes and remove the flesh and transfer them to the grinding jar to make a puree.
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Set a heavy bottom vessel on medium heat, add the remaining 800 ml of full-fat milk, stir and bring to a light simmer.
Once the milk is boiled, add the milk-soaked rice, make sure to stir while adding the rice, and cook for 10 minutes on medium flame while stirring in short intervals. Scrap off the sides while cooking. Make sure to stir continuously throughout the cooking process.
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Once the phirni is thickened, add the mango puree, and chopped nuts and stir well.
Taste for the sweetness and add the sugar accordingly, add a pinch of elaichi powder, stir and cook on medium-low flame while stirring for another 5-7 minutes. The consistency of the phirni should be thick.
Finish with a pinch of salt and stir well.
Transfer immediately in a sakora/kullhad to set, make sure the phirni is warm enough while setting in the sakora/kullhad.
Set in the fridge for a minimum of 3-4 hours or overnight. Once set, remove and serve chilled with some mango pieces as a garnish and a few fresh mint leaves.