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Journalism of Courage
This week will end in a crimson weekend with stuffed plush red hearts everywhere. There will be buckets full of red roses and red carnations at the florists ready to be scooped out by many for their beloveds. Cupid,the mischievous little winged child of primordial gods of love,Venus and Mercury,the messenger God will fly to you to smote your heart with his arrow causing you to fall deeply in love. February 14 marks Valentines Day,a day expressing heartfelt feelings for one another. We have been given only one heart. Sad as it may sound,we give our heart its due and that too to symbolize our love one day in the entire year. The heart is not just the seat of love,heart also signifies life. Even without breathing,you have a chance to stay alive as long as your heart is still beating. Give your heart the true love and care it deserves. Our failure to protect the only part of our body that loves us,that is our heart has led us to contribute to the rise in coronary diseases from four percent to an astounding 11 percent. World Health Organization estimates a 60 per cent of the worlds cardiac patients will be Indians for the year 2010.
If those statistics sound frightening,take heart. I once heard a cardiologist in a light-hearted counseling session with his patient telling them all to take Valentines Day as a great day to begin looking after your heart as well as your sweetheart. As a dietician,if I could play Cupid to your heart,then here are my arrows striking you with easy to follow nutritional inputs to a healthy heart. Stop over-indulging in the gastronomical delights leaving your heart to take all the blows. Help your heart by maintaining a healthy weight as obesity predisposes you to increase the risk of heart attacks,heart failure and diabetes. A healthy diet and exercise program is the best way to maintain a normal weight. Avoid salty,fatty,processed and packaged foods,especially ones high in fats,sodium and sugar. Replace red meat with fish as Omega 3 in fish reduces inflammation,reduces blood clots and lowers triglycerides. Eat a wide variety of fruit and vegetables a day. Vitamin B,C,E,folate,magnesium and potassium,soluble fibre,flavonoids in veggies and fruit help declog the arteries. So,do remember to include oats and whole grains,beans,lentils,nuts and seeds,garlic,grapes. Drink alcohol responsibly. Red wine in moderation offers antioxidants like resveratrol which prevent the build-up of plaque in the arteries. Lastly,rev up your exercise routine. Let the perfect gift for your beloved this year show not just your love but also how much you care. Gift your sweetheart for a healthy heart,a basket full of colourful flowers,herbs,fruit and exotic vegetables and a poem that reads somewhat like this.
My heart is like a cabbage divided into two,The leaves I give to others the heart I give to you.
You may not carrot all for me the way I care for you,You may turnip your nose when I plead with you.
But if your heart should Beet with mine forever Lettuce hope,There is no reason in the world why we two
cantaloupe!
COCONUT MINTY LOW FAT MERINGUE
Ingredients
3 large egg whites
1/4 tsp cream of tartar
1/4th cup mini choco chips
1/4th cup crushed peppermint candy like Minto or Polo
1/4th cup toasted coconut flakes
3/4 cup sugar
1/2 tsp vanilla
Method
Preheat oven to 200 F. Separate egg whites from their yolks. Whisk the whites of the eggs along with cream of tartar to medium sized peaks. Now add coconut flakes and whisk. Slowly add sugar,one tablespoon at a time,while running mixer,until all has been incorporated. Gently fold in crushed peppermint. Continue beating until peaks form and the mixture is stiff and shiny. Add vanilla and beat 30 more seconds. Line a baking tray with waxed paper. Transfer the meringue mixture into a zip lock bag and seal the bag almost completely,except for a small opening through which air can escape. Cut one corner off of the bag,making a 3/4 inch opening push meringue down to the snipped corner and squeeze to dispense the meringues. Bake 90 minutes or until dry and crisp. Remove baking sheets from oven and let cookies cool for 15 minutes.
Enjoy the meringues with your beloved over a decaffeinated cup of coffee.
(The writer is a city-based diet consultant & nutrition and health educator who can be contacted at adda.mehrotra@gmail.com)
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