The benefits of eating fish have been subject to a huge amount of recent research. One recent study suggests that cod liver oil is good for the brain as it aids learning processes. If you do not eat eggs or oily fish, it may well be worth taking a cod liver oil capsule to ward off joint pain and arthritis. And doctors at Harvard Medical School have also come up with new evidence that Omega-3 essential fatty acids may prevent heart attacks. It is well known that Omega-3 protects the heart by reducing the risk of blood clots and helping to prevent narrowing of the arteries. Research also indicates that eating oily fish may prevent dangerous, irregular heartbeats. I recommend eating at least one portion of oily fish a week, and you can choose from a wide variety, including salmon, fresh tuna, mackerel and sardines. If you are not keen on fish, you could take a daily capsule of cod liver oil. Plainly cooked white fish is a good low fat source of protein, vitamins and mineral, as well as Selenium. Canned fish too can be a valuable source of calcium, but only if the bones are eaten.
Join Me in My Weekly Task
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 Raghu with Tomatoes & Olives
Serves 6
Ingredients
1 tbsp. olive oil
1 kg boneless skinless chicken breast halves, cut into 2.5 cm cubes
55 g all purpose flour
1 tbsp. tarragon, or 18 g fresh
530 ml (540 g) Italian style peeled tomatoes, drained and chopped
1 tsp. orange zest, minced
360 ml chicken stock
160 g pitted green olives
11 g parsley, minced
Method
Heat oil in a heavy non-stick skillet over medium high heat. Dust chicken lightly with flour, shaking off excess. Sauté chicken 3-4 minutes, stirring occasionally, until golden brown. Stir in next 4 ingredients, salt, and pepper to taste. Reduce heat to low. Cover and simmer 45-50 minutes, stirring occasionally and adding additional water if stew becomes too thick. Stir in olives, sprinkle with parsley and serve.
Weight Watch
Dessert Woes
You have been invited to a picnic. You are trying to lose weight but you were chosen to bring the dessert. If you first think of cookies, cake, or some other sweet concoction, forget it. Choose something that will not sabotage your diet but will appeal to everyone at the picnic and decide to make a watermelon boat. This fun, fruit dessert is attractive and healthy, too. Fill your melon shell with melon balls, pineapple chunks, grapes, and berries. Everyone will be naturally drawn to this sweet dessert, and most will never miss the sugary, high-calorie, fat-laden ones.
Ask Alva
My hair is very dry and falling. When I see the amount of my hair on the floor of the shower stall, I get a real fright! Is it anything to do with my diet? I have recently had a stomach operation. Hema
There are many reasons why hair falls. Most of them are natural and sort themselves out in time. Very few women actually go bald. I think that your hair loss could be to do with the stress of your recent operation and it will correct itself in time.
Try these tips for healthy hair:
• Make sure you are eating a healthy diet and getting plenty of iron.
• Get plenty of fresh air and exercise to improve your circulation.
• If you are feeling stressed, take time to relax.
• Take a good quality daily mineral/vitamin supplement such as Permea Plus.
• Wash you hair with a mild shampoo and use a light, natural conditioner. Make sure that you rinse your hair thoroughly after washing.
• Try to allow your hair to dry naturally without using too many hair products. Alva
For all your weight concerns and questions e-mail Alva Carpenter at:
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