Losing weight is only one bullet point in the agenda of looking after the body. Heart disease is a major cause of ill health and death, but there is so much that can be done to prevent it.
The major risk factors are:
* Smoking
* Obesity
* High fat diet
* High stress
Almost 95 percent of people take their bodies for granted until something goes wrong. High blood pressure, high cholesterol, high homosysteine, or experiencing pain are frequent occurrences. People’s attitudes are changing and those in their forties and fifties who might have sat back and become comfortably rounded are starting to take preventative steps because they know that if they take care of their bodies they can enjoy life into their nineties. They are taking research on board and are willing to take preventative health care. We should take care of what teenagers are eating, as a diet high in fat, salt and sugar, combined with lack of exercise could lead them toward thickening of their arteries as early as their thirties. The young feel they are invincible, but education can lead them to realize that the foundations laid in youth can influence future health.
Positive prevention:
* Lower salt intake. Cut out salty snacks and down on salt in cooking.
* Eat plenty of fruit, vegetables, and fiber to prevent heart disease.
* Cut down on fats — animal, dairy and trans fats found in processed foods.
* Take moderate exercise to protect both slim and obese from heart disease.
* Drink plenty of water to prevent arterial disease.
Join Me in My Weekly Task
Try to eat a well balanced diet in terms of portions of food per day.
Why? The correct balance of nutrients gives you energy and protects you against sickness.
How? Bread, cereal, pasta or rice should make up the largest portion on your plate. Try to eat a variety of fruit and vegetables, especially greens in moderate quantities. Eat a moderate amount of low fat dairy products, and try not to eat fatty and sugary foods too often.
Recipe of the Week
Chinese Steamed Fish
Serves 6
Ingredients
45 ml lite soy sauce
1-1/2 tbsp Oriental sesame oil
1-1/4 tsp. fresh ginger, grated
70 ml rice vinegar
130 ml orange juice
1-1/4 tsp. orange rind, grated
1 kg white fish fillets, about 2 cm thick, rinsed with cold water
160 g mushrooms, sliced
6 scallions, cut into 2.5 cm pieces
360 g snow peas, cut into 2.5 cm pieces
330 g carrots, sliced
Method
Combine first 6 ingredients in a non-reactive bowl. Marinate 30 minutes. Drain marinade and transfer to a small saucepan over medium high heat. Bring to a simmer and set aside. Arrange fish on a steamer tray. Place tray over boiling water. Cover and steam 2 minutes. Add remaining ingredients and steam another 5 minutes until fish flakes easily and vegetables are crisp-tender. Pour sauce over individual portions just before serving.
Ask Alva
I am a housewife with two children. I eat to cheer myself up and I also eat snack food all day. When the children leave their food, I eat that too. My husband is often traveling and I get lonely and enjoy eating. Michelle
Comfort eating is cheap and makes you feel better. In times of trouble, we often turn to food to soothe our feelings and make us feel better. Too much comfort eating probably means that you need to make some positive changes in your life, to reduce the priority you place on comfort eating. Taking exercise will make you feel more positive about yourself — at this time of year, start by taking morning walks and then time yourself to make it a little faster each week. Or you could join an exercise class or a gym. If you don’t feel able to do that, then at least send for a copy of my mini-morning workout by emailing to [email protected]. It seems that you are eating out of boredom and maybe because of slight depression. When you begin to feel more positive about yourself you can move on and start to fill your time with more interesting things. And don’t let yourself become the family dustbin. If you cannot resist eating the children’s left over food, make them clear their own plates into the bin.