Some days you will overeat and it is not a sign of failure. We all do it because we are human. Be your own best friend and don’t be tempted to call yourself names or feel down. Don’t indulge in negative, self-critical talk, but concentrate on the positive aspects of your day.

Tell Yourself This:

• I tried.

• I ate a healthy breakfast.

• I walked the dog.

• I would have preferred to eat less.

• I’ll start again tomorrow.

• Make a mental note not to buy foods that you can’t stop eating.

Join Me in My Weekly Task

Cut down on sugary food and snacks.

Why? Healthy eating guidelines dictate that you should not have more than 2 portions of sugar a day. A portion is a tablespoon of white sugar — 2 biscuits — 1 slice of cake or 1 small bar of chocolate.

How? Try to put less sugar in tea — or better still, give it up — Don’t sprinkle sugar on cereal; gradually decrease the amount — choose unsweetened fruit juices — cut down on sweet snacks by eating fruit instead.

Recipe of the Week

Bombay Curried Chicken

Serves 6

Ingredients

3 tbs. olive oil

1 large yellow onion, sliced

3 cloves garlic, minced

3 medium carrots, sliced

6 small potatoes cut into wedges

salt to taste

freshly ground black pepper

1 tbs. freshly grated ginger

1 tbs. curry powder

1 large butternut squash, peeled, seeded and cubed

4 cups crushed canned tomatoes

600 g skinless, boneless chicken breast, cut into 1-inch pieces

juice of 2 lemons

parsley for garnish

Method

Heat the olive oil in a large non-stick skillet over medium heat. Add the onion and cook, stirring occasionally, until the onion begins to wilt. Turn the heat to high, add the garlic, carrots and potatoes or turnips. Season with salt and pepper and cook, stirring occasionally, until the vegetables begin to brown. Stir in the ginger and curry powder. Add the butternut squash, canned tomatoes and chicken pieces and stir to combine. Adjust the heat so that the mixture simmers slowly and place a lid, slightly ajar, over the skillet. Simmer for 15 minutes or until the chicken is completely cooked. Add the lemon juice and adjust the salt and pepper to taste. (This can be made in advance and stored in the refrigerator for up to 3 days.) Serve in warm bowls garnished with parsley.

Ask Alva

I am an 18-year-old girl. My height is 5’3” and I weigh 50 kilos. Everyone says I am very thin. It’s very difficult for me to increase my weight. How do I put on some fat? I do not exercise. For breakfast I have a glass of milk. For lunch and dinner I eat rice with chicken or mutton. In the evening I have a glass of milk. I drink 1 liter of water everyday. I sleep for 6 hours or 7 hours every day. I have a dizzy feeling for a few seconds when I lie down and get up or if any kind of sudden shift in the position of my head. Why is this so? Is it normal? Fouzia

Your BMI is 19, so you are classed as underweight, but not too much; a girl’s figure usually rounds a bit at 21 years. You are not eating enough food for breakfast. You should start your day with cereal and skimmed milk, toasted bread with butter and honey, and a piece of fruit. Or you could have a boiled egg on toasted bread for a change. You should make sure you eat 5 portions of fruit and vegetables each day, and have some cheese or yoghurt for calcium. You must eat green vegetables and lean red meat for iron. Your dizziness may be because you are not eating enough, or because you are not getting enough iron. You should check with a doctor about this. The most important thing is to eat a healthy, balanced diet containing fruit, vegetables, protein (as in meat and fish), milk and dairy produce, carbohydrates such as potatoes, pasta and other cereals, and a small mount of fat. E-mail me for a copy of my Healthy Eating Guide at [email protected]. Alva