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Tag: brown rice

This Simple solution beats heart disease

This Simple Solution Beats Heart Disease

Fiona Wilkinson.

You can make a difference to your cholesterol levels and risk of heart disease by changing your lifestyle. This simple solution beats heart disease…

A large study published in the European Heart Journal analysed data from almost 9,000 men and women, aged 25–74, from Northern Sweden to understand the effects of making lifestyle changes on heart disease. Over a 10-year period (1994 to 2014) blood cholesterol dropped from 6.2 to 5.5 mmol/L.

Cholesterol-lowering drugs only contributed to a third of this reduction so it is believed that the rest can be attributed to lifestyle changes such as diet; lower fat intake and increased fibre from fruit, vegetables and grains. An encouraging finding from this study is that those who showed the most improvement initially were the most at risk (e.g. with diabetes and previous history of heart disease).

Limit fat from animal sources apart from oily fish, include heart-healthy plant oils such as olive oil, increase your fibre intake by ensuring that you have a minimum of 5-a-day every day and enjoy wholegrains such as brown rice, oats and quinoa in your diet.


European Heart Journal: Greater decreases in cholesterol levels among individuals with high cardiovascular risk than among the general population: the northern Sweden MONICA study 1994 to 2014

Fiona WilkinsonAbout Fiona

I am a Nutrition and Behavioural Psychologist with an MSc in Clinical Nutrition and a PhD in Mental Health. I specialise in long-term weight loss, disordered eating and binge eating. I run both online and in-person programmes to help you with any weight or eating issues you may have picked up over the years. We’re all different and have different needs so I work very much with you as an individual and together we’ll work out a programme to fit you.

Healthy Weight Loss

Read more about me here…


Thai chicken with brown rice

THIS is great and easy mid-week recipe. It is quick to prepare and cook, full of healthy ingredients and tastes great. You can serve with noodles instead of rice if you like. Udon or Soba noodles are great with this.

Serves 2.


  • 100g (4oz) brown rice
  • 1 teaspoon olive oil
  • 3 spring onions, chopped
  • 1 large chicken breast (175g/7oz), sliced
  • 1cm of fresh root ginger, peeled and grated
  • 50 ml (2fl oz) coconut milk
  • 70 ml (3fl oz) chicken or vegetable stock
  • 2cm of fresh lemon grass, finely sliced
  • 2 teaspoons of Thai red or green curry paste
  • Small bunch coriander, chopped
  • 6 baby sweetcorn, halved lengthways
  • 20 green beans
  • 1 red chilli, finely sliced (optional)
  • 1 lime, quartered
  • Coriander leaves and extra lime wedges to garnish


  1. Cook the brown rice following the instructions on the packet.
  2. Heat the oil in a large frying pan and sauté the chicken until golden on all sides.
  3. Add ginger, lime quarters, coconut milk, chicken/vegetable stock, curry paste, lemon grass and coriander. Heat until bubbling. Cover and simmer gently over a low heat for 15 minutes.
  4. Add the baby sweetcorn, spring onions and green beans and simmer for a further 10 minutes, until the chicken is cooked and the vegetables are just tender. Remove the lime wedges.
  5. Serve with the rice, sprinkled with some chopped red chilli (if using), coriander leaves and lime wedges on the side.

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