Want to live longer? Eat dinner at 7

And no, it's not wishful thinking to have your last meal of the day so early, just because you live in a city like Dubai

There was a time, back when I was a kid, when dinner would be served at 7pm and my siblings and I would be in bed by eight on the dot. Of course, those were simpler times, when my biggest worry was whether my sister had managed to collect more stickers than I had from the Tiffany cream wafer packs we snacked on everyday. Fast forward a couple of decades, and I was often getting home after work past 10pm, ravenous and craving considerable portions of anything in sight. The conscious decision to start having dinner early again only came about this year, after a conversation with a friend who swore his weight loss was down due to his new 7pm dinner time, since it was the only thing he'd changed in his routine. Well, I sure didn't lose any weight - but the routine stuck. And good thing too apparently, because a new study now says that's one way to lower your chances of a heart attack.

In assessing more than 700 adults, researchers - addressing the world's largest cardiovascular congress in Rome last month - found that "eating dinner late had the most significant impact on overnight blood pressure" and that when you eat may almost be as important as what you eat.

Ah, but this is Dubai, you say. Long work hours and a vibrant social scene make it virtually impossible to have a hot, healthy dinner on the table by the 7pm deadline. That's why we sought out people in the city who are managing to stick to their schedules everyday - despite the odds - to help you figure out how you can too.

"IT'S A LIFESTYLE"

Dubai-based Morgan Carlson is actually way ahead of the game. He typically aims to have his dinner sometime between 5-7pm, straight after his workout, although it could get much later than that "if something gets in the way". Still, dinner at five? "I'm Swedish," he declares simply, by way of explanation. "Growing up in Sweden, you always seem to eat four times in the day: breakfast like a king, lunch like a prince, dinner like a princess and then a late night snack before heading to bed."

When he moved to Dubai about five years ago, he admits he "might have lost the plot early on" - just like every other expat who gets caught up in adapting to what is commonly understood to be the 'Dubai lifestyle'. But he now tries to cook as much as possible, as he finds it makes a lot of difference to his daily energy levels and health. Plus, he says, it's so much easier to keep track of what you eat if you prepare it yourself. Ironically enough, the same Dubai lifestyle "requires" decent health - "otherwise you just can't keep up with work and the hectic living" - and Morgan says it helps that a lot of the people he socialises with have the same kind of approach to food and active living.

Being a vegetarian, dinner for him usually consists of a lot of beans, bulgur, quorn products (meat substitutes), vegetables and, at times, egg and dairy products. "I normally have a late night smoothie made out of frozen fruits, coconut milk, a bit of peanut butter and omega 3 oil too," he adds.

It's a lifestyle - but also a personal investment. "I believe it's an important part of your career path as well," says Morgan. "If you know how to practise that sort of discipline in your life, you inevitably bring that character with you to the office as well."

"ALL THANKS TO MY WIFE"

Norwegian expat Hallvard Borsheim is an air traffic controller. He works any one of three shifts in a day, and is usually done with dinner between 6 and 7pm. The irregular work hours, however, can get in the way of being done with meals early on. A Spartan athlete, he often competes in obstacle races too, so what he eats is quite important and he doesn't skimp on the carbs. "It's usually lots of chicken, pasta, potatoes and other vegetables for me. Sometimes, I eat an extra meal - like nuts or fruits - but no heavy meals before bed."

Eating at seven is actually late for him, compared to when he's back home. "I come from a farm," he says. "When I was home, we usually had dinner at midday, 12 or 1pm, which is quite normal in Norway. We have a third meal at 5pm but that's it. So, 7pm is actually late for me, but it's become the new normal."

The situation is different for different people, he agrees. "It can be really difficult to get home after a stressful day and then spend another couple of hours preparing food." Most of his colleagues often order takeaway, but Hallvard says he rarely does - thanks to his wife. "She usually tries to make all the food we eat. So, I always bring packed food to work. Without her though, I don't know. I'd probably be ordering in too. I guess I'm lucky," he laughs.

STAYING HEALTHY: (left to right) Morgan Carlson, Hallvard Borsheim, Farah Elhaj Sawaf, Maya Kobeissi

"I TAKE MY DINNER TO WORK"

For 37-year-old Archana Arun, the norm was to eat by 8.30 or 9pm, and go to bed an hour later. The meal had to be a heavy, home-cooked one, because she was convinced that if her tummy wasn't full, she wouldn't be able to sleep. All of that changed after she signed up for a weight loss programme at VLCC, where her dietician immediately pointed out the need to revise meals and mealtimes. "The first couple of weeks of the new routine were very difficult. but soon I realised that I could get up at 6am everyday without any tiredness (something I could never do before); that bloated feeling was gone - plus, my weight started dropping. It was a big change."

Archana's work in sales and marketing involves late hours, so she started taking her dinner to work: if she knew she was going to be late, she'd either pack some food, or else order a salad, and try to finish it off at the office itself. If the family was going out, they would dine first and then go shopping, instead of vice versa. Social gatherings also needed to be carefully considered. "Every weekend, we have some party or the other," says the Indian expat. "Naturally, if I don't eat there, the hosts will be offended. So, before leaving the house, I usually have the protein part of my meal and then have some vegetables at the party. It's all about portion control."

Aligning this new timetable with her family's regular mealtimes was a struggle initially, because she was always tempted to join them when they ate. "But if you start finishing dinner early, you'll soon observe a big change in your health," she promises. "So will your family, and they'll soon follow you."

"PLANNING AHEAD IS CRITICAL"

As managing partner of PR agency Soul Communications, founder of culinary website CookingWithAManicure.com and mother of three boys aged 2-6, Farah Elhaj Sawaf is a very busy woman. The Palestinian-Lebanese expat admits that though she and her husband might not always be able to maintain the early dinner timetable, she tries to ensure that's not the case for her kids. "I try my very best to feed my boys at 6pm, so they not only learn good habits at an early age, but have time to digest their food before their bath and bed time," she explains. "While they eat, I try to incorporate the same ingredients into something my husband and I can enjoy right after they go to bed around 7.30pm. This way, the hardest part - the preparation - has been completed and all that is left is assembly or simply heating the dish, if required."

Planning is critical to the entire routine. "Every Saturday, my kitchen looks like a mad lab," she says. "I plan ahead - at least 3-5 dishes, incorporated with tons of good-for-you ingredients, protein, and vegetables. These range from green beans and meatballs, spinach and shredded chicken, panko-crusted chicken breasts to hearty bolognaise. I pack away the meals in small pre-portioned containers; some go in the fridge and the remaining into the freezer. Over the week, these are the meals I serve in my children's lunchboxes and for early dinners at home. By the end of the week, the containers are finished and we start over. Nothing lasts in the freezer more than a week or two, max. All you need to do is serve with rice in some cases."

It's perfectly normal to miss that 7pm cut-off in a city like Dubai, assures Farah. "After all, we live in a place that is bustling until the late hours of the night - and most outings entail dining. Personally, I try to keep it transparent when it comes to "night-time eating" at home - meaning, what you see is what you eat: no preservatives, only good-for-you ingredients that are easy to digest and not too complicated."

One of her favourite 'busy mom' recipes is "a delicious white chili with roasted chicken, white beans, and other fresh ingredients" (see recipe, right) that can be left simmering all day in a plug-in slow cooker. "All you have to do is combine the ingredients and switch on, and by the time you come home - voila, it's done!" Another option is having breakfast for dinner. "My husband and I have long days and a small salad sadly does not suffice. We need a proper meal and so, we tend to opt for a well-thought out protein-filled healthy dish. The Shakshuka, for example, is a favourite in the Sawaf household!"

"DEFINITE LINK"

Maya Kobeissi, clinical dietician at the Obesity Medicine Institute in Dubai, says, "There was a time we used to say a calorie is a calorie, no matter what you do. But we can't say that anymore. There's a lot of emerging research that shows that the timing of the meal can potentially impact one's weight and health. I recently read a study that was done on 420 obese people and published in the International Journal of Obesity, which found that the group that consumed early dinners showed greater weight loss compared to the ones who ate late - even though both groups ate the same amount of calories and did the same amount of physical activities."

There's a link for sure, she says, but we don't have enough evidence yet to determine whether calories consumed at night are more likely to cause weight gain. "For now, I'd say the timing certainly helps. It's better to have an early dinner, or to at least finish the big meal 2-3 hours before bedtime, so that you allow your digestive system to rest."

Her advice? Don't wait until you're starving to figure out what to eat. "Planning makes your decisions while hungry much easier. If you get really hungry and then wonder what to eat, you'll be tempted to make unhealthy choices because you want food now. Your blood sugar level then controls what you opt for, and you may end up having a dense caloric meal to satisfy your cravings."

A balanced meal, she always tells clients, means filling half your plate with vegetables, a quarter with grain (ideally whole grains like quinoa, buckwheat or brown bread), and a quarter with protein. "It's true that we have a fast pace of work here in Dubai," she says, "but with a little bit of planning and organisation, eating early can definitely be a reality."

How to feed your kids on time

* Planning - Know ahead of time what you want cook. Shop ahead of time for the ingredients.

* Preparation - Pre-shop, pre-chop!

* Determination - Don't give up. It takes time to fall into a routine of serving home cooking to your children and feeding them early. Once you get the hang of it, you will see that it is not that difficult and it feels so good!

Try this white chili!

Serves: 4 to 6

Prep time: 15 minutes

Cook time: 1 hour

This recipe is cosy yet light, unlike most chili recipes. It really does hit the spot when you are craving a comforting dinner dish, and is the perfect movie-watching meal. It also takes almost no time to put together; you just leave to simmer and you can even freeze the leftovers!

Ingredients

* 1 kg store-bought good quality rotisserie chicken

* 1/2 tsp rock salt

* 1/4 tsp fresh ground pepper

* 2 tbsp olive oil (not virgin, as it burns easier)

* 1 medium onion, chopped

* 4 garlic cloves, minced

* 2 cans of good quality white cannellini beans, rinsed and drained

* 3 cups chicken broth

* 1 cup baby corn, chopped (or a small can of sweet corn, rinsed and drained)

* 1/2 cup leeks, chopped

* 2 tsp oregano (preferably fresh, but dried works well too)

* 1 tsp ground cumin

* 1/4 tsp white pepper

For the toppings (optional):

* Green jalapeno, canned, chopped

* 1 1/2 cups cheddar cheese, shredded

* Sour cream or Greek yoghurt, fat-free

* Coriander, roughly chopped

* Red pepper flakes

* Green onions, the bottom white part, chopped

Method

(Note: If you have a slow cooker, add all the ingredients in the morning, turn on medium and it will be ready by evening!)

Using hand gloves, pick all the meat and place in a bowl. In a large pot, sauté the shredded chicken with salt and pepper until softened.

Stir in the onion for a few minutes, then add the garlic. Cook 2 minutes longer until tender.

In a small bowl, mash one can of cannellini beans. Add to the pot, together with the remaining can of whole beans and the broth. Add corn and leeks. Mix well. Add oregano, cumin, white pepper and a touch more salt. Season to taste.

Cover and simmer for an hour. Stir before serving.

Tip: Taste and see what spices you would like to add more of. I always tend to throw in a few jalapeños at the end for a kick!

- Courtesy: Farah Sawaf

karen@khaleejtimes.com

• Lifestyle