Many slimmers’ good intentions of sticking to three healthy meals a day are cast aside due to an attack of the munchies. This can occur at any time during the day, while cooking the family meal or polishing off the children’s leftovers.
In some cases, people can consume more calories in snacks than they do in their meals. Snacking when you are really not hungry can stimulate the appetite and make you want to eat more. Constant picking throughout the day can also mean that you do not actually get used to feeling hungry before a meal. Snacking on sweet foods sends the blood sugar levels soaring, only for them to crash again, leaving you just as dissatisfied as you were before the snack.
It is a good first step to recognise why you are having a snack. Is it because you are hungry or is it comfort food? We all eat comfort food, to a degree. If you find you are eating a lot of comforting snacks, then you want to ask yourself why. Look at the problem at source and deal with it. Recognise that you are using comfort eating as a coping mechanism.
Many who are trying to lose weight need a few treats during the day, but these must be spaced out and should not exceed 250 calories a day. My Healthy Eating Guide contains a section on healthy snacks and you can email for a free copy at [email protected].
Breaking the Habit
• Plan to eat three healthy meals each day. Ensure that you are eating enough complex carbohydrates to guarantee that you have enough energy.
• Never start the day without a good, healthy breakfast to last you through the morning. Have a bowl of high fibre cereal or Muesli, fresh fruit juice, and a slice of toast.
• The place for children’s leftovers is in the dustbin.
• Don’t buy foods like chips or biscuits that tempt you. If you buy biscuits, buy good quality, healthy biscuits.
• Remember — if you decide to have only one biscuit, stick to that.
• If you recognise you are a snacker, plan two small snacks into your day and look forward to them, rather than constantly picking.
Don’t kid yourself that you will only eat a few chips or nuts. You know if you open the packet, you will be putting your willpower to a great test. So, don’t buy them.
Get Fit & Healthy
In hotter weather, increase the amount of pure water you drink.
Why? By the time you feel thirsty, you are already dehydrated.
How? Drink 2 glasses of water first thing in the morning. Save coffee or tea for when you reach the office.
Recipe of the Week
Spinach Fettuccine with Artichokes
Serves 6
Ingredients
450 g spinach fettuccine
3 tbsp extra virgin olive oil
3 400 g cans artichokes, cut into 2 cm lengths
1 cup chopped tomatoes, fresh or canned
salt, to taste
freshly ground black pepper
3 cloves garlic, minced
3/4 cup freshly grated Parmesan cheese
3 tbsp chopped parsley
Method
Bring a large saucepan of salted water to boil. Add fettuccine and cook until al dente. Meanwhile, heat the olive oil in a skillet over medium heat. Add artichokes and tomatoes, season with salt, pepper, and cook for 5 minutes. Add the garlic and cook for 1 more minute. Drain the fettuccine, reserving 1/2 cup of the cooking liquid. Return fettuccine to the pot and toss with 1/2 the Parmesan cheese and the reserved cooking liquid. Add the artichoke mixture and toss again. Divide fettuccine among 4 warm bowls and garnish with the remaining Parmesan cheese and parsley. Serve immediately
Ask Alva
I want to ask you how to find help in stopping my problem in being bulimic. I’ve been doing that for 3 years. I moved newly to Jeddah, and I need help. Siham
Well done for writing to me — that is a good start. You have recognised that you have a problem, and the next step is to sort it out. Many people have suffered from this condition, including Princess Diana. One of the causes may be due to loneliness, being in a new place. Bringing back food is very harmful to the enamel on your teeth; it takes minerals needed for the heart and can cause palpitations. Your condition is difficult for me to advise you on by letter, and I would recommend you contact a nutrition specialist; your first step should be to talk to a doctor. Alva