At this time of year there is a great temptation to burn the candle at both ends, but I always try to make sure I get enough sleep. Those precious hours of shut-eye help rejuvenate your body both internally and externally. Without enough sleep, your heart rate, metabolic rate (the rate at which you burn calories) and other bodily functions decline. Lack of sleep can also affect your mental state, making you short tempered and forgetful. The effect on your body of long-term sleep deprivation is that your physical appearance (muscle and skin tone) begins to decline. So, get plenty of sleep. Your physical well-being and overall appearance will improve noticeably — and all this without any exercise at all.
If you eat fried, greasy foods, skip meals, drink too much caffeine and fizzy drinks you will feel sluggish and out of sorts. Eat healthy, nutritious meals and you will soon feel much stronger. A healthy diet should include proteins (fish, chicken, turkey, nuts such as walnuts and almonds, tofu and Soya) and small amounts of complex carbohydrates (dark vegetables, oats and yams). You should also eat five portions of fruit and vegetables a day. Stay clear of refined sugars as much as possible: They turn to fat quickly and raise and lower your energy levels, leaving you feeling tired. Also your waist will instantly look and feel trimmer if you stop filling up on carbohydrates like bread and pasta, which also quickly convert to sugar, leaving you feeling bloated. Your muscles are 80 per cent water, so if you’re not drinking eight to ten glasses of water a day you will become dehydrate and This will adversely affect you energy levels and muscle tone.
If you love chocolate, get the best quality you can and eat it slowly, so your taste buds have a proper treat. And if you are going to a party where you know there will be snacks, I recommend eating before you arrive to ensure that your blood sugar levels haven’t dipped. Have a ‘snack attack pack’ containing oatcakes and fruit in your handbag if you’re going out straight after work and make sure you have a proper lunch. At the party, stand away from the food so your hands won’t stray.
If you are worried about how to follow a healthy diet, just mail for a free copy of my Healthy Eating Guide to [email protected]
Recipe of the Week
Easy Pasta with Tomato Sauce
Serves 6
Ingredients
3 tsp. olive oil
1 large onion, minced
3 cloves garlic, minced
3 cups chopped, diced tomatoes
3 tbsp freshly chopped basil
1/2 cup chicken stock
salt to taste
freshly ground black pepper
450 g pasta
Method
Add the olive oil and onions to a large sauté pan over medium-high heat. Cook the onions for about 5 minutes until they turn golden, then add the garlic, and cook until the garlic begins to soften. Add the tomatoes, basil, and stock and simmer for about 5 minutes for the flavors to blend. Meanwhile, bring a large saucepan of salted water to a boil. Add the pasta and cook until al dente, about 9 minutes. Drain. Transfer the pasta to a warm bowl and serve with the sauce.
Slimming Lifestyle
Avoid Yolk To Cut Fat
The yolk is the part of the egg that is highest in fat. If you cook with eggs, try to use only the egg whites. However, if you must include the yolk, then try to cut down on the number of yolks you use by including more whites than yolks.
Ask Alva
My real problem is snacking and also I hate exercise. I want to lose weight this winter. I am 30 and my weight has gone up to 90 kilos. Mita
Get yourself organized! Plan your meals — snacking is not so bad! If you recognize that you like to snack, plan healthy snacks and take them to work with you. Instead of crisps in the evening, eat popcorn. Instead of biscuits, eat fruit. Loads of people hate exercise but they make themselves do it, and then when they start to feel and look better, they get into the habit. So start with a little walk and go a bit faster each day. Or join an exercise class, and practice at home. Alva
For all your weight concerns and questions e-mail Alva Carpenter at:
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