You will hardly ever find a kid who doesn’t like a banana. And the good news is that they are a nutritional powerhouse. Bananas contain potassium to relax you, Vitamin C for vitality, and Vitamin B6 to help combat stress. They also produce serotonin, which helps prevent depression. So, if you are feeling a bit low, or lacking in energy, have a banana. Bananas are also very useful if you want to lose weight, as they are very filling and can satisfy your need for something sweet.
Adding a chopped banana to your breakfast cereal will provide a long lasting energy burst, and will help fill you up to avoid mid-morning hunger pangs. And if the sight of a croissant or doughnut tempts you, have a banana instead; you will be so full that you won’t have room for anything else!
Bananas are so good for you it seems silly to count the calories, but a medium-sized one is about 110 calories. Students who are studying for exams and feeling peckish or need an excuse for a break can enjoy a banana as it has beneficial effects on mental energy levels. Banana and wholemeal bread make an ideal first-thing-in-the-morning snack to help alleviate morning sickness.
Get Fit & Healthy
Eat Oil-Rich Fish at Least Once a Week
Why? This is something to do to help your heart stay healthy. Oily fish contains omega-3 fatty acids that have been shown to help prevent heart disease by thinning the blood.
How? Have a sandwich or salad containing mackerel, pilchards, trout, tuna, or salmon. Cod liver oil capsules are a good alternative if you don’t eat fish.
Recipe of the Week
White Fish with Lemon & Fresh Herbs
Serves 6
Ingredients
1 tbsp olive oil
6 white fish fillets, about 4 to 6 ounces each
freshly ground black pepper
flour for dredging
3/4 cup low-sodium chicken broth or fish stock
3 tbsp fresh lemon juice
3 tbsp chopped parsley
1 tsp chopped, fresh chives
Method
Heat the olive oil in a large, non-stick skillet until hot. While the oil is heating, season the flounder with salt and pepper and dredge it in flour. Sauté the flounder over high heat, about 2 minutes on each side. Transfer to a warm platter and keep warm. Quickly add the chicken broth or fish stock to the pan and stir with a wooden spoon to release any caramelised bits that may be stuck to the pan. Cook until the broth has reduced by half. Add the lemon juice. Pour the sauce over the flounder, sprinkle with parsley and chives and serve.
NOTE: You may have to sauté the flounder in two batches. If so, use a clean pan for each batch. Make the sauce in one of the pans.
Weight Watch
Everyday Weigh-Ins
Are you a person who jumps on the scales every day, even though you’ve been told to weigh only once every 10 days — or even once a month? If so, you’re not alone. Some people just can’t resist the urge to peek at the scale every day. Your daily weight may fluctuate because of certain factors such as diet, hormones, etc.
Ask Alva
I live here in Jeddah. My weight is 55 kilos, my height 5’ 7”. I have many pimples on my face and on my body. I want to get rid of them and I want to get my figure back. I spend an hour at the gym and an hour swimming and afterwards I go in the sauna and steam for a couple of minutes. I have given up eating rice so as not to put on any more weight. I eat fruit, vegetables, bread, fish, and chicken. I also drink 8 glasses of water and 2 glasses of milk every day. But often I can’t control the urge to eat sweet things like candy, chocolate, ice cream and creamy biscuits. What can you suggest I should avoid and what should I do? Joney
Well done for getting plenty of exercise and eating fruit and vegetables. You seem to be getting plenty of water. At 55 kilos you are actually underweight. Your body fat index is 19. I think you may be getting pimples from eating too many sweet snacks. You need to eat more complex carbohydrates for energy — more plain rice, pasta or bread. This will give you more energy and you won’t crave sweet things for energy. Mail me for a free copy of my Healthy Eating Guide at [email protected]. Alva