Cooking with Neria by Neria Soliman



Feeling hungry before bedtime?

Eating before bedtime is inevitable because of hunger.  Dinner time is usually 7 pm and we go under the blanket at around 11 pm or even later.  Who will not be hungry after 4 hours?  Surely our stomach is empty by then and cries for food. It is not necessary to avoid eating in the evening hours to lose flab.  In fact, the right night-time meal can often positively affect your fat-burning results according to Bio Nutrition scientists. . That is by choosing the RIGHT food.

As community leader and active in the social scene l often sleep past midnight. My stomach cries for food surely and my first move is to go to the refrigerator.  What is there that l can eat hurriedly before having my last toothbrush and make ready for bed?.

. Below are rules for a  pre- bed meal.

1.  NO CARBO EXCEPT for Fruits and Vegetables

Because consuming carbohydrates will result in a significant insulin release (which will in turn put the breaks on fat-burning), carbs are ill-advised for a pre-bed meal.  Carbs are also much more easily stored as fat in the evening hours when metabolism is naturally slowing in preparation for sleep.  Besides, you have very little opportunity to burn off that energy when consuming carbs at night -- sleep isn’t a very calorically expensive activity! This is according to Bio Nutritionist Josh.

In addition to carbs, certain animal proteins have been shown to yield a significant insulin response as well, such as red meat and certain fish.  While these protein foods are OK for a pre-bed meal, there are better choices, like those mentioned below.


Slow digesting proteins, like white meat proteins such as  turkey and chicken, are great night-time meal choices as they digest slowly and fail to produce a significant insulin response. Egg is also a good choice.

Another good selection is the milk protein like cottage cheese.  Casein coats the stomach, digests slowly, and provides quality nutrition to your muscles over several hours...very ideal as a pre-bedtime protein source!   


Quality, healthy fats such as nuts, oils, and nut butters are great additions to a pre-bedtime meal as they will help to further slow gastric emptying and digestion while increasing fullness and satiety so you don’t wind up snacking all night long. Do you know that butter is better than margarine?  The culprit is the processing method of margarine.

Just follow these 3 simple rules for night-time snacking (slow digesting protein, low carb, add fat) and you’ll be snacking good while losing belly flab...

Enjoy you pre-bedtime meal and lose belly flab.... 

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  • Cooking with Neria by Neria Soliman

    What do you think is the worst food to avoid at all times?
    Is it pork Chicharon, Lechon, Mc Donalds, Chips with gravy, Ice cream, Coca Cola, chocolate?
    My reply to this question is NOPE! Although all of these foods are ‘bad foods’ for healthy Diet, they are not the WORST! The worst food is the one that YOU ARE NOT ABLE TO STOP EATING......until you get sick and nauseated. What are yours dear readers? Mine is the NESTLE CRUNCH CHOCOLATE and MACADEMIA NUTS. Oh no, l do not like to hear about it at this time when l have some cravings . Okay l will go to the fridge and eat carrots instead.
    I am a Dietitian and yet l cannot help myself....It is really hard to practise what you preach. I come up with excuses like l deserve to eat these because l have accomplished so much today and l need to be REWARDED. I come up with other excuses like.....’oh nevermind i will exercise tomorrow or will not eat later and skip my dinner which never happens afterall....l get hungry and eat before retiring to bed alright.
    The key to getting (and keeping a flat belly) is recognizing these trigger foods and keeping them OUT OF YOUR HOUSE, OUT OF YOUR SIGHT, OUT OF YOUR MIND and OUT OF YOUR WORLD!
    This tip alone can save you thousands of calories every week.
    So today’s take home assignment to you my dear readers to my column ‘Cooking with Neria’ is this: make a list of your top three trigger foods and put a devil sign on it and paste it in your mirror.
    We are doing this because we really want to achieve a FLAT BELLY isn’t?.....Yeah reducing belly fat..... but what else is there to do and how? You will be happy to know that there’s a brand new way to burn belly fat that has been shown in more than a DOZEN research studies to help you burn fat and slim your waist at an accelerated rate.
    In fact, one breakthrough study showed that those who performed this belly-burning trick just twice daily burned 400% more fat than those who didn’t. The trick is raising your legs while sitting down, compressing your belly for 1 minute at a time. Do it 10 times. Not hard but needs stamina to raise your leg and let it stay hanging in the air for one minute. Needs discipline as well. You get tiring legs at the start. In a month time you will see result.
    No need to go to the gym and go on strict dieting. See you all soon with a flab belly.

    Seafood Cookery by Ely Bonner

    Rainbow trout is a prized game and tasty fish. There are several species and often times hard to classify due the variation in colours and habits. Another factor in the confusion is the practise of hybridization as usually trouts are raised in hatcheries and later transferred to fish farms where they grow to maturity. A common specie is the rainbow trout. It is a brightly coloured fish with dark spots and a reddish stripe lengthwise along its sides. It is a fresh water fish with soft, white to pink flesh, It can be baked, barbecued, grill, pan-fry or poach. My favourite way of cooking is to bake it with stuffing of chopped onion and tomatoes.
    1 medium size rainbow trout, gutted and cleaned
    1 medium size onion, chopped
    2-3 ripe tomatoes, chopped
    1 tablespoon olive oil. Salt and pepper to taste
    1. Preheat oven to 180 degrees centigrade.
    2. Line a shallow baking pan with sufficient aluminium foil to wrap the fish around. Place the fish in the centre and sprinkle with 1 teaspoon of salt and a dash of ground pepper.
    3. Heat oil in a small pot and add chopped onion and tomatoes; season to taste.
    4. Stir for 1 to 2 minutes (no longer).
    5. Stuffed the fish with the hot onion and tomato mixture.
    6. Wrap the fish with the foil and fold the edges tightly.
    7. Bake for 30 minutes. Test if it’s done by inserting a fork to the flesh. If it flakes the fish is cooked.
    Note: I should have known that it was the time, 21 years ago, when PCHN started. It was the time when my beautiful orchids were in full bloom and so they are now.

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