Egyptian celebrity chef Mirette Aly’s six healthy living tips

Updated 11 April 2018

Egyptian celebrity chef Mirette Aly’s six healthy living tips

DUBAI: The Egyptian celebrity chef, co-founder and culinary director of The Lemon Tree & Co., and co-presenter of MBC’s twice-weekly lifestyle show “Hamsa,” believes that “what we consume has the power to shape our days, weeks, and lives.” Here she offers six tips that, she says, “will surely guarantee a more relaxed and a well-balanced system” and provide “power from within.”

Good-Morning Ritual
Drink at least 500ml of room temperature water within the first hour after waking up, followed by a stimulating anti-bacterial-detox drink made from one teaspoon of turmeric powder, two slices of fresh ginger, one cinnamon stick, one teaspoon of raw organic honey, a pinch of chili powder, and two tablespoons of apple cider vinegar. Add all that to a cup of boiling water and sip away to get rid of any accumulated toxins.

You’ve Got the Power
Assuming you work out in the morning, I would strongly suggest that you have three raw dates. Or — even better — three power balls; a snack consisting of dates paired with raw nuts and coconut flakes that’s the perfect fuel for that killer morning workout.

Recover and Reboot
While your body is still on a happy-hormone flow release, grab a quick carb recovery meal that contains quinoa, or another ‘good’ grain, vegetables, and/or eggs. This should be a light enough meal to keep you going without making you sleepy.

Stay Hydrated
Yes, drinking water can be dull, but you need to do it, especially in the heat of a GCC summer. I’ll add a couple of slices of oranges, lemons, fresh ginger and mint leaves to my water jug, just to keep me from getting bored.

Snack Healthy
Don’t be tempted to go for chocolate or junk food when you’re peckish. Instead, choose a handful of raw organic nuts and dried fruits, or vegetable crudités paired with your favorite dip (mine is smoked eggplant), or you could go for even a healthy smoothie that satisfies your taste buds and keeps your system going.

Reward Yourself
If you’ve managed to stick to this healthy routine, you deserve a great last meal of the day, whether that’s a late lunch or an (early-evening) dinner. Load up on carbs, vegetables and protein, complete with a bit of good healthy fat (avocados are a great example). A few ideas for a delicious healthy meal: Grilled salmon and a wholegrain bowl with avocado; a roasted half-chicken in coconut curry with wild brown rice; or grilled vegetables with roast turkey breast and rehydrated cranberry sauce.

Take a healthy approach to the issue of nutritional supplements

Updated 21 April 2018

Take a healthy approach to the issue of nutritional supplements

JEDDAH: There is a growing need for dietary supplements in Saudi Arabia, given the increasing popularity of junk food and the effective role supplements can play in treating diseases caused by mineral and vitamin deficiencies.

A recent study found that 22 percent of Saudi people take nutritional supplements. It is no surprise, then, that many Saudi businesses have forged partnerships with international dietary-supplement companies.

Dr. Rowaidah Idriss, a Saudi dietitian with a Ph.D. in nutrition, said dietary supplements can be defined as substances that provide the human body with a nutrient missing from a person’s regular diet. However, she stressed that they are not intended to replace healthy eating.

She also warned against taking them without first talking to a doctor or dietitian, as some products can have side effects, especially if taken before surgery or with other medicines. 

“They can also cause problems if someone has a history of certain health issues,” she added.

A blood test can determine which nutrients we are not getting enough of in our diet, and therefore which supplements might be beneficial. Nutritional supplements are also used to help treat certain health conditions. 

“Vitamin C, for example, is often used to reduce cold symptoms,” said Idriss. “Fish oil is taken to lower elevated blood triglycerides.”

She suggested four daily essentials that can bridge nutritional gaps in our diet: a multivitamin, vitamin D, calcium and omega-3 fatty acids. 

“I routinely recommend a daily multivitamin and mineral supplement to my clients after consulting with their doctors,” she said. 

“For menstruating women, who require 18 milligrams of iron each day, a daily supplement helps boost iron intake.”

She said people over the age of 50 are advised to take a multivitamin to ensure they are getting enough B12, which plays a key role in the functioning of the nervous system and the development of red blood cells. 

“Older adults are more vulnerable to B12 deficiency because they are more likely to have decreased production of stomach acid, which is needed to release B12 from the proteins in food.” said Idriss. 

“It is also a good idea to take a daily multivitamin if one is following a low-calorie diet.”

She also pointed out that a high intake of DHA and EPA, the two omega-3 fatty acids found in fish oil, are linked with a lower risk of heart disease and Type 2 diabetes. A deficiency of DHA might also increase the risk of Alzheimer’s. 

“A daily intake of 1,000 milligrams of both DHA and EPA is equivalent to eating 12 ounces of salmon a week,” said Idriss.

The dietitian believes that the Saudis who take food supplements often do so more to benefit their appearance than their health. 

“Saudi women consume more dietary supplements than other people in Saudi Arabia,” she said. 

“They do so either to lose weight or to care for their hair and nails. Bodybuilders also take large amounts of supplements.”

However, both groups, according to Idriss, tend to take supplements on the recommendation of friends and trainers, not doctors. 

She warned that commercials and social-media rumors can persuade people to buy supplements online that may not be approved as safe by the Saudi Food and Drug Authority, and advised people to get as much of their daily nutrient needs as possible from healthy eating.

Dr. Rowaidah Idriss

“Along with vitamins and minerals, a healthy diet provides fiber and hundreds of protective phytochemicals, something a supplement cannot do,” she said, adding that the body absorbs natural food more effectively than supplements.

In addition, combining supplements with medications can have dangerous, even life-threatening, effects. 

“Drugs for heart disease and depression, treatments for organ transplants, and birth-control pills are less effective when taken with herbal supplements,” she said.

“Taking an anticoagulant, aspirin, and a vitamin E supplement together may increase the potential for internal bleeding or even stroke.”


Natural sources

With the spread of fast-food restaurants and their alluring ads, the long-term health of the Saudi people is in danger, as children and young people snub natural sources of nutrients, such as fruit and vegetables. 

“This can lead to many deficiency diseases. Moreover, vegetarians can develop similar illnesses due to the absence of meat in their diet,” she said.
Dr. Ashraf Ameer, a family-medicine consultant, said the importance of nutritional supplements lies in treating mineral and vitamin deficiency, especially for pregnant women, growing children, diabetics, people with chronic diseases, and the elderly. 

“However, these products should come from reliable companies and meet Saudi food and drug requirements,”he added.

Mohammed Yaseen, who has a food supplements business, said his company works with a leading British health-care company to provide the Saudi market with high quality products.

“With this we hope we can contribute to the national transformation program by raising private-sector spending in health care from 25 percent to 35 percent, which in turn would lead to the sector’s financial sustainability and boost economic and social development in the Kingdom,” Yaseen said.


Vitamin Terms

DHA stands for docosahexaenoic acid. EPA stands for eicosapentaenoic acid.  Phytochemical is a biologically active compound found in plants.