A recent survey showed that eight out of ten women are deeply unhappy with their body shape. If we tell ourselves that we look unattractive when we look into the mirror in the morning, then no amount of reassurance from a husband will make us feel any better. Good self-esteem is vital to looking after yourself. While most women would prefer to have a slim figure, most men actually prefer a curvy one.

If you tell yourself that you look awful in the mirror, it can be a self-fulfilling statement which can cause you to eat out of self-pity. Many mothers who are unhappy with their own figures can pass this dissatisfaction on to their daughters. Eleven-year-old Sara worries that people will think she is fat, because she is the only one in the class with fat legs. Everyone else has thin legs. Western society idealises extreme thinness and this impacts upon women and they make judgements about their bodies. Vulnerable young women who buy into this ideal are more likely to be dissatisfied with their bodies, to diet, and possibly to develop bulimic symptoms.

So next time you look into the mirror, don’t say to yourself, “Look at that fat stomach and fat thighs.” Don’t send these mean messages to yourself. How can you have a good day after that? Of course, you may weigh more than you want to, so decide that today you are going to eat healthy food and take some exercise. Never get into the habit of calling yourself names. You wouldn’t do it to a stranger.

Get Fit & Healthy

Try to go for a walk at least twice; walk briskly for at

least 10 minutes.

Why?

Walking increases your fitness levels, helps your circulation and reduces stress.

How?

Invite a family member to join you for a walk in the

morning before breakfast.

Recipe of the Week

Spinach Fettuccine with Artichokes

Serves 6

Ingredients

450 g spinach Fettuccine

2 tbsp extra virgin olive oil

900 g tinned artichokes, cut into 2 cm pieces

1 cup chopped tomatoes

salt, to taste

freshly ground black pepper

2 cloves garlic, minced

1/2 cup freshly grated Parmesan cheese

2 tbsp chopped parsley

Method

Bring a large pot of lightly salted water to a boil. Add fettuccine and cook until al dente. Heat the olive oil in a skillet over medium heat. Add the artichokes and tomatoes, season with salt and pepper; cook for 5 minutes. Add the garlic and cook for 1 more minute. Drain fettuccine, reserving 1/2 cup of the cooking liquid. Return fettuccine to the pot; toss with half the Parmesan cheese and the reserved cooking liquid. Add the artichoke mixture and toss again. Divide fettuccine among 6 warm bowls and garnish with the remaining Parmesan cheese and parsley. Serve immediately.

Exercise Tip

Beware of Gym Advice

Many people who exercise regularly just love to give advice to other people at the gym. But be wary! Just because somebody exercises regularly does not mean that they do so correctly. Do not follow the advice of anyone except a certified fitness trainer who will plan your exercise according to your own special needs.

Ask Alva

My height 1.52 meters and my weight is 62 kg. Please tell me how to increase my height and decrease my weight. Can I increase my height by doing push-ups? How do I do biceps curls? Shafeek

You are not that much overweight — your target weight should be 56 kilos. Try to follow my Task of the Week every week in Review. To ensure good eating habits drink plenty of water, and eat fresh fruit and vegetables. I’m sorry, but push-ups will not increase your height. You don’t give your age, but if you are below 21 you may still grow.

To do biceps curls — stand with a dumbbell in each hand, arms by your sides, elbows tucked in, palms facing forwards and feet shoulder-width apart — keeping your elbows stable, raise the dumbbells towards your shoulders — hold for a count of 2 — then release them slowly back down — Keep the move slow and controlled and concentrate on your biceps muscles — Repeat 8 times.

My best advice is to swim, play sports and do a workout every morning. My Mini-Morning Workout is a great way to start the day and you can get a free copy by emailing to [email protected]. Alva