Dining in a restaurant should be a pleasure, but when you're also trying to eat healthily, the experience can be fraught with worry about overindulging. This is particularly true in the UAE, where going out for lunch or dinner is a frequent, perhaps even daily, occurrence, meaning that deciding to splurge and make up for it the next day isn't really an option.
Sarah Queen is the consultant director of Nutrition Matters Arabia, an Abu Dhabi-based company offering private consultations and corporate healthy-eating workshops. She says that one of the causes of overeating when dining out is not eating properly during the day, in anticipation of the meal. "This leads to people being too hungry by the time it comes to eat, so they often choose large portions, extra side dishes and more courses," she said.
Queen says that even when you're planning to go out for dinner, you should still eat sensibly beforehand. If the meal isn't until quite late, she advises snacking on a mixture of fruit and low fat yogurt or a small handful of unsalted nuts a couple of hours prior, to prevent hunger pangs that can influence menu choices.
Carole Holditch, a nutritionist and the founder of Good Habits, which provides Dubai-based slimming club/lifestyle guidance, also stresses that portion control is important: "The simplest tip, but not always the easiest to follow, is to remember that you don't need to clear your plate. Try to eat slowly and stop when you're full."
Menus filled with synonyms, hyperbole and embellishments certainly don't help the would-be healthy eater on their way, and the lack of transparency can serve as another hurdle, says Queen.
"Eating out is a concern when people are attempting to eat well because a food may sound healthy on the menu, but when it is delivered it can be laden with fat from butter, oils and creamy sauces," she says.
This makes sense. Most of us are aware that fried foods, rich sauces and sugary desserts aren't good for us; it's the salad that is served covered in a mayonnaise-based dressing, or the vegetables warmed through in a buttery emulsion, that cause problems.
So what can be done? Not being afraid to ask for your meals to be given a personal twist is one tactic. It is not unreasonable to inquire exactly how a dish is cooked, request that sauces and dressings be served on the side, opt for a starter as a main course or swap fries or mashed options for a side order of vegetables.
Being aware of menu lingo also helps. As a general rule, anything that is described as "crispy" is likely to be well acquainted with a deep-fat fryer, as will many battered, breaded and tempura items. Spinach might be considered a superfood, but once it has been creamed, it will also be high in saturated fat and calories.The same goes for asparagus served under a blanket of hollandaise sauce and vegetables smothered with cheese. Confit, meanwhile, means cooked and cooled in its own fat.
It is also worth noting that restaurant meals tend to come with an assortment of other, usually empty, calories that diners fail to account for: the bowl of crisps or nuts presented at the start, the bread basket you nibble away at while perusing the menu and the petit fours served at the end all add up.
Of course, each cuisine has its own dishes that should be avoided entirely or on the other hand, devoured without guilt. A primer:
Chinese restaurant
Chopsticks are your friend. Unless you're particularly well-practised, using them will force you to eat more slowly, thus giving the brain time to register when it is full. Holditch advises forgoing fried starters (prawn crackers, spring rolls, wontons) and beginning the meal with a soup or broth instead. She also suggests choosing steamed or plain rice over egg-fried versions. It's worth remembering that at many Chinese restaurants, dishes served in sauces - be it sesame, lemon or sweet and sour - are likely to contain high levels of sugar and corn syrup and offer little nutritional value. Opt for vegetable-based dishes and those described as being steamed, poached or grilled instead.
Indian restaurant
The same rules apply here, which means that pakoras, samosas, bhajis and the like should be treated with caution and viewed as a sure-fire way of adding unwanted calories and saturated fat. Naan breads are also best avoided, particularly when they've been stuffed with paneer or minced meat. Pulses are a good source of protein and fibre and are naturally low in fat, so opt for lentil or chickpea-based dishes such as dal or channa masala instead.
A little menu knowledge will also help: chicken tikka is a relatively dry, marinated meat dish, which is baked in the tandoor and therefore is not a bad choice (the same applies to tandoori fish or prawns). Order chicken tikka masala, though, and the pieces of meat will be served swimming in a rich, cream-based sauce, thus dramatically increasing the calorie count of your dinner.
Italian restaurant
If you can't visit an Italian restaurant without ordering a pizza, then forgo thick-crust, deep-pan versions in favour of a thin, crispy base. Ask that the chef goes easy on the cheese (a small amount of good-quality mozzarella goes a long way) and avoid high-fat toppings such as minced beef and cured meats.
Queen says that when it comes to pasta, wholegrain is best, as are tomato-based sauces (although she notes that they can still contain a lot of hidden oil). Holditch, meanwhile, advises restraint: "If you're having a starter or a dessert then you could go for a smaller main meal, such as a small pasta dish, with a side salad - Italian restaurants often serve two sizes of pasta dishes anyway." She also suggests swapping butter-drenched garlic bread for fresh ciabatta.
Steakhouse
Be aware that classic steakhouse salads such as Caesar or the iceberg wedge are often deceptively calorific, thanks to mayonnaise-heavy dressings and the addition of cheese and croutons. Ask for the sauce to be served on the side, or opt for a green salad with separate vinaigrette instead.
Filet mignon will probably be the leanest piece of meat on the menu, meaning that it will contain the least fat and calories. By contrast, thanks to its marbling (fat running through the meat), a juicy rib-eye steak is likely to have the highest levels of fat and cholesterol. Note that if a cut of meat is labelled as USDA Prime grade it will be heavily marbled.
Mexican restaurant
At a Mexican restaurant, cheese and sour cream are likely to be the worst offenders, adding saturated fat, cholesterol and calories to many dishes. It's worth remembering that nachos are merely crisps by another name and that despite the title, a taco salad - with its crispy-fried shell, beef mince, shredded cheese, taco sauce and cream - is probably not the wisest choice for anyone watching their weight. A bowl of sopa de tortilla (chicken broth and vegetables) ticks far more nutritional boxes. Black beans, meanwhile, present a bit of a conundrum. They are an excellent source of both protein and fibre, contain a number of vitamins and minerals and are thought to have a number of cardiovascular benefits. If, however, they have been refried, then this often means that lard (pure fat) has been added, so it's well worth inquiring as to the cooking technique.
Middle Eastern restaurant
With Middle Eastern-style food, Queen advises moderation: "Hummus is a very healthy dish as it contains chickpeas, tahini, olive oil, garlic and lemon. However, it is quite energy-dense - three tablespoons is almost equivalent to eating two medium bananas." She adds that both tabbouleh and fatoush are good choices, but that people should be wary of particularly oily versions and of the added fat that fried bread croutons bring. Ful madames is a nutritionally sound option, she says, while plain rice, couscous and Arabic bread (just the one portion) are good sources of carbohydrate. If you fancy a shawarma or some shish tawak, she advises choosing chicken over beef or lamb because it is lower in fat. Fried samosas, falafel, kibda and kibbeh are the foods to limit here.
Healthy eating tips for any restaurant
• Try not to fill up on bread or other nibbles before your meal arrives.
• Why not share a starter or dessert with a friend?
• When you're ordering a variety of dishes, for example in a tapas bar or restaurant, it is easy to end up with too much food – ask the waiter or waitress how many dishes they would recommend.
• If your meal doesn't come with vegetables, order some as a side dish or have a salad as a starter.
• To help achieve your five-a-day, have a glass of fruit juice with your meal.
• If there is a dessert on the menu that you really fancy, then compromise by not having a starter, or opt for two starters in place of a main course.
• Try waiting until you've eaten your main course before you order a dessert. You never know, you might already be full.
• For a healthy dessert, choose fresh fruit or sorbet.
From Carole Holditch, nutritionist and founder of Good Habits, a Dubai based slimming club/lifestyle guide.
How to protect yourself when air quality drops
Install an air filter in your home.
Close your windows and turn on the AC.
Shower or bath after being outside.
Wear a face mask.
Stay indoors when conditions are particularly poor.
If driving, turn your engine off when stationary.
Our family matters legal consultant
Name: Hassan Mohsen Elhais
Position: legal consultant with Al Rowaad Advocates and Legal Consultants.
The more serious side of specialty coffee
While the taste of beans and freshness of roast is paramount to the specialty coffee scene, so is sustainability and workers’ rights.
The bulk of genuine specialty coffee companies aim to improve on these elements in every stage of production via direct relationships with farmers. For instance, Mokha 1450 on Al Wasl Road strives to work predominantly with women-owned and -operated coffee organisations, including female farmers in the Sabree mountains of Yemen.
Because, as the boutique’s owner, Garfield Kerr, points out: “women represent over 90 per cent of the coffee value chain, but are woefully underrepresented in less than 10 per cent of ownership and management throughout the global coffee industry.”
One of the UAE’s largest suppliers of green (meaning not-yet-roasted) beans, Raw Coffee, is a founding member of the Partnership of Gender Equity, which aims to empower female coffee farmers and harvesters.
Also, globally, many companies have found the perfect way to recycle old coffee grounds: they create the perfect fertile soil in which to grow mushrooms.
Company profile
Company: Verity
Date started: May 2021
Founders: Kamal Al-Samarrai, Dina Shoman and Omar Al Sharif
Based: Dubai
Sector: FinTech
Size: four team members
Stage: Intially bootstrapped but recently closed its first pre-seed round of $800,000
Investors: Wamda, VentureSouq, Beyond Capital and regional angel investors
Key facilities
- Olympic-size swimming pool with a split bulkhead for multi-use configurations, including water polo and 50m/25m training lanes
- Premier League-standard football pitch
- 400m Olympic running track
- NBA-spec basketball court with auditorium
- 600-seat auditorium
- Spaces for historical and cultural exploration
- An elevated football field that doubles as a helipad
- Specialist robotics and science laboratories
- AR and VR-enabled learning centres
- Disruption Lab and Research Centre for developing entrepreneurial skills
WHAT IS A BLACK HOLE?
1. Black holes are objects whose gravity is so strong not even light can escape their pull
2. They can be created when massive stars collapse under their own weight
3. Large black holes can also be formed when smaller ones collide and merge
4. The biggest black holes lurk at the centre of many galaxies, including our own
5. Astronomers believe that when the universe was very young, black holes affected how galaxies formed
The Sand Castle
Director: Matty Brown
Stars: Nadine Labaki, Ziad Bakri, Zain Al Rafeea, Riman Al Rafeea
Rating: 2.5/5
Killing of Qassem Suleimani
Formula Middle East Calendar (Formula Regional and Formula 4)
Round 1: January 17-19, Yas Marina Circuit – Abu Dhabi
Round 2: January 22-23, Yas Marina Circuit – Abu Dhabi
Round 3: February 7-9, Dubai Autodrome – Dubai
Round 4: February 14-16, Yas Marina Circuit – Abu Dhabi
Round 5: February 25-27, Jeddah Corniche Circuit – Saudi Arabia
Emergency
Director: Kangana Ranaut
Stars: Kangana Ranaut, Anupam Kher, Shreyas Talpade, Milind Soman, Mahima Chaudhry
Rating: 2/5
MATCH INFO
What: 2006 World Cup quarter-final
When: July 1
Where: Gelsenkirchen Stadium, Gelsenkirchen, Germany
Result:
England 0 Portugal 0
(Portugal win 3-1 on penalties)
Pad Man
Dir: R Balki
Starring: Akshay Kumar, Sonam Kapoor, Radhika Apte
Three-and-a-half stars
Dubai Bling season three
Cast: Loujain Adada, Zeina Khoury, Farhana Bodi, Ebraheem Al Samadi, Mona Kattan, and couples Safa & Fahad Siddiqui and DJ Bliss & Danya Mohammed
Rating: 1/5
The specs
Engine: Direct injection 4-cylinder 1.4-litre
Power: 150hp
Torque: 250Nm
Price: From Dh139,000
On sale: Now
If you go
Where to stay: Courtyard by Marriott Titusville Kennedy Space Centre has unparalleled views of the Indian River. Alligators can be spotted from hotel room balconies, as can several rocket launch sites. The hotel also boasts cool space-themed decor.
When to go: Florida is best experienced during the winter months, from November to May, before the humidity kicks in.
How to get there: Emirates currently flies from Dubai to Orlando five times a week.
AIDA%20RETURNS
%3Cp%3E%3Cstrong%3EDirector%3A%20%3C%2Fstrong%3ECarol%20Mansour%3C%2Fp%3E%0A%3Cp%3E%3Cstrong%3EStarring%3A%20%3C%2Fstrong%3EAida%20Abboud%2C%20Carol%20Mansour%3C%2Fp%3E%0A%3Cp%3E%3Cstrong%3ERating%3A%3C%2Fstrong%3E%203.5.%2F5%3C%2Fp%3E%0A
COMPANY PROFILE
Name: Almnssa
Started: August 2020
Founder: Areej Selmi
Based: Gaza
Sectors: Internet, e-commerce
Investments: Grants/private funding
Paatal Lok season two
Directors: Avinash Arun, Prosit Roy
Stars: Jaideep Ahlawat, Ishwak Singh, Lc Sekhose, Merenla Imsong
Rating: 4.5/5
Company profile
Name: Tharb
Started: December 2016
Founder: Eisa Alsubousi
Based: Abu Dhabi
Sector: Luxury leather goods
Initial investment: Dh150,000 from personal savings
COMPANY%20PROFILE%20
%3Cp%3E%3Cstrong%3ECompany%20name%3A%20%3C%2Fstrong%3EAlmouneer%3Cbr%3E%3Cstrong%3EStarted%3A%3C%2Fstrong%3E%202017%3Cbr%3E%3Cstrong%3EFounders%3A%3C%2Fstrong%3E%20Dr%20Noha%20Khater%20and%20Rania%20Kadry%3Cbr%3E%3Cstrong%3EBased%3A%20%3C%2Fstrong%3EEgypt%3Cbr%3E%3Cstrong%3ENumber%20of%20staff%3A%20%3C%2Fstrong%3E120%3Cbr%3E%3Cstrong%3EInvestment%3A%20%3C%2Fstrong%3EBootstrapped%2C%20with%20support%20from%20Insead%20and%20Egyptian%20government%2C%20seed%20round%20of%20%3Cbr%3E%243.6%20million%20led%20by%20Global%20Ventures%3Cbr%3E%3C%2Fp%3E%0A
Mercer, the investment consulting arm of US services company Marsh & McLennan, expects its wealth division to at least double its assets under management (AUM) in the Middle East as wealth in the region continues to grow despite economic headwinds, a company official said.
Mercer Wealth, which globally has $160 billion in AUM, plans to boost its AUM in the region to $2-$3bn in the next 2-3 years from the present $1bn, said Yasir AbuShaban, a Dubai-based principal with Mercer Wealth.
“Within the next two to three years, we are looking at reaching $2 to $3 billion as a conservative estimate and we do see an opportunity to do so,” said Mr AbuShaban.
Mercer does not directly make investments, but allocates clients’ money they have discretion to, to professional asset managers. They also provide advice to clients.
“We have buying power. We can negotiate on their (client’s) behalf with asset managers to provide them lower fees than they otherwise would have to get on their own,” he added.
Mercer Wealth’s clients include sovereign wealth funds, family offices, and insurance companies among others.
From its office in Dubai, Mercer also looks after Africa, India and Turkey, where they also see opportunity for growth.
Wealth creation in Middle East and Africa (MEA) grew 8.5 per cent to $8.1 trillion last year from $7.5tn in 2015, higher than last year’s global average of 6 per cent and the second-highest growth in a region after Asia-Pacific which grew 9.9 per cent, according to consultancy Boston Consulting Group (BCG). In the region, where wealth grew just 1.9 per cent in 2015 compared with 2014, a pickup in oil prices has helped in wealth generation.
BCG is forecasting MEA wealth will rise to $12tn by 2021, growing at an annual average of 8 per cent.
Drivers of wealth generation in the region will be split evenly between new wealth creation and growth of performance of existing assets, according to BCG.
Another general trend in the region is clients’ looking for a comprehensive approach to investing, according to Mr AbuShaban.
“Institutional investors or some of the families are seeing a slowdown in the available capital they have to invest and in that sense they are looking at optimizing the way they manage their portfolios and making sure they are not investing haphazardly and different parts of their investment are working together,” said Mr AbuShaban.
Some clients also have a higher appetite for risk, given the low interest-rate environment that does not provide enough yield for some institutional investors. These clients are keen to invest in illiquid assets, such as private equity and infrastructure.
“What we have seen is a desire for higher returns in what has been a low-return environment specifically in various fixed income or bonds,” he said.
“In this environment, we have seen a de facto increase in the risk that clients are taking in things like illiquid investments, private equity investments, infrastructure and private debt, those kind of investments were higher illiquidity results in incrementally higher returns.”
The Abu Dhabi Investment Authority, one of the largest sovereign wealth funds, said in its 2016 report that has gradually increased its exposure in direct private equity and private credit transactions, mainly in Asian markets and especially in China and India. The authority’s private equity department focused on structured equities owing to “their defensive characteristics.”
The%20Secret%20Kingdom%20
%3Cp%3E%3Cstrong%3EDirector%3A%3C%2Fstrong%3E%20Matt%20Drummond%3C%2Fp%3E%0A%3Cp%3E%3Cstrong%3EStars%3A%20%3C%2Fstrong%3EAlyla%20Browne%2C%20Alice%20Parkinson%2C%20Sam%20Everingham%3C%2Fp%3E%0A%3Cp%3E%3Cstrong%3ERating%3A%3C%2Fstrong%3E%203%2F5%26nbsp%3B%3C%2Fp%3E%0A
COMPANY%20PROFILE
%3Cp%3E%3Cstrong%3EName%3A%3C%2Fstrong%3E%20PlanRadar%3Cbr%3E%3Cstrong%3EStarted%3A%20%3C%2Fstrong%3E2013%3Cbr%3E%3Cstrong%3ECo-founders%3A%20%3C%2Fstrong%3EIbrahim%20Imam%2C%20Sander%20van%20de%20Rijdt%2C%20Constantin%20K%C3%B6ck%2C%20Clemens%20Hammerl%2C%20Domagoj%20Dolinsek%3Cbr%3E%3Cstrong%3EBased%3A%20%3C%2Fstrong%3EVienna%2C%20Austria%3Cbr%3E%3Cstrong%3ESector%3A%20%3C%2Fstrong%3EConstruction%20and%20real%20estate%3Cbr%3E%3Cstrong%3ECurrent%20number%20of%20staff%3A%20%3C%2Fstrong%3E400%2B%3Cbr%3E%3Cstrong%3EInvestment%20stage%3A%20%3C%2Fstrong%3ESeries%20B%3Cbr%3E%3Cstrong%3EInvestors%3A%3C%2Fstrong%3E%20Headline%2C%20Berliner%20Volksbank%20Ventures%2C%20aws%20Gr%C3%BCnderfonds%2C%20Cavalry%20Ventures%2C%20Proptech1%2C%20Russmedia%2C%20GR%20Capital%3C%2Fp%3E%0A
Blackpink World Tour [Born Pink] In Cinemas
Starring: Rose, Jisoo, Jennie, Lisa
Directors: Min Geun, Oh Yoon-Dong
Rating: 3/5
COMPANY PROFILE
Founders: Alhaan Ahmed, Alyina Ahmed and Maximo Tettamanzi
Total funding: Self funded
Biog
Mr Kandhari is legally authorised to conduct marriages in the gurdwara
He has officiated weddings of Sikhs and people of different faiths from Malaysia, Sri Lanka, Russia, the US and Canada
Father of two sons, grandfather of six
Plays golf once a week
Enjoys trying new holiday destinations with his wife and family
Walks for an hour every morning
Completed a Bachelor of Commerce degree in Loyola College, Chennai, India
2019 is a milestone because he completes 50 years in business