The number of children with weight problems has doubled in recent years and parents must take responsibility for educating children about healthy eating since many bad habits are learned at home. You cannot change a child’s eating habits unless you change the whole family’s eating culture. The best way to persuade children to eat healthily is to eat together as a family and let them see their parents eating healthy food. Following my Healthy Eating Guide will ensure that your family follows a balanced diet and a free copy is available by emailing to [email protected].

Our children are eating the wrong things — and plenty of them. In the past, consumption of sweets, chips, salty snacks, ice cream, fizzy drinks, and cakes was only for special occasions and parties. Now children seem to expect to eat such food every day and this is contributing to being overweight, and to tooth decay. So don’t be an indulgent mother handing out sweets and snacks.

Get Fit & Healthy

Cut Down on Sugar

Why? Sugar contains empty calories, it has no nutrients and it is bad for the teeth.

How? Cutting down on sugar should be done gradually to prevent cravings. Start by cutting down on drinks containing sugar, such as coffee, tea, and fizzy drinks. Replace 2 drinks containing sugar with 2 extra glasses of water this week.

Recipe of the Week

Chicken With Sun-Dried Tomatoes & Capers

Serves 6

Ingredients

6 boneless, skinless chicken breasts, about 4 to 6 ounces each

2 tbsp olive oil

salt to taste

freshly ground black pepper

flour for dredging

3/4 cup low-sodium chicken broth

3 tbsp fresh lemon juice

3/4 cup sun-dried tomatoes rehydrated and chopped

3 tbsp capers

3 tbsp chopped parsley

Method

Lay the chicken between two pieces of waxed paper and flatten each cutlet with the flat end of a mallet until thin. Heat the olive oil in a large, non-stick skillet until hot. While the oil is heating, season the chicken with salt and pepper and dredge it in flour. Sauté the chicken over high heat, about 1 minute on each side. Remove to a warm platter and keep warm. Quickly add the chicken broth to the pan and stir with a wooden spoon to release any caramelised bits that may be stuck to the pan. Add the tomatoes and cook until the broth has reduced by half. Add the lemon juice and capers. Pour the sauce over the chicken, sprinkle with parsley and serve. NOTE: You may have to sauté the veal in two batches. If so, use a clean pan for each batch. Make the sauce in one of the pans.

Weight Watch

Simple Changes Mean a Lot

Even if you starve yourself, you’ll never lose 20 pounds in one week. You have to take your eating plan one day at a time. You can also implement life-style changes in small increments. For example, whenever you’re shopping, park a good distance from your destination. In the family room, store the remote and get up to change the channel. Take a walk after meals, even if it’s just around the block. Take the stairs at work or at your apartment. Finally, drag that old dusty exercise bike out of hiding and place it in front of the TV. Hop on for a few minutes as often as you can. Believe it or not, all of these little exercises help to keep you moving, and prevent you from becoming a total couch potato.

Ask Alva

I am a regular reader of your column. I am 34 years old, weigh 62 kilos and my height is 152 cm. I would like to know if my weight is all right for my age. Thank you.

Senha

You are overweight as your BMI is 26. Your target weight should be 57 kilos. Try to drink plenty of water, eat lots of fresh fruit and vegetables every day. Try to cut down on snacks and add a lot less oil to your food. You need to take some exercise to keep healthy. Try to do the mini-morning workout every morning. It’s much better for you than a few extra minutes under the blankets! If you don’t have the workout just email to min40an@naturalhealthlines for a free copy. Alva