I often receive letters from people who are very overweight, telling me that they have recently been diagnosed with high blood pressure, diabetes, or arthritis. It makes me ever more determined to campaign for a healthy diet and regular exercise.
Currently, technology takes away so much of the labor and exercise from our lives. We travel by car, we have labor saving devices in our homes, and some of us have staff to do our household chores. Food is fast becoming a series of treats and snacks, and in most cases be easily afforded. The weekly shop can be determined by market forces.
Advertising bombards us with reasons to buy more food than we need. Advertising tells us that it is the sign of a good wife to have plenty of food in the house. Instead of eating for fuel for the body, we can easily eat to comfort ourselves, out of boredom, or because in an ever-changing world, over indulging in unhealthy food is fast becoming the norm.
At meal times, try to think in terms of what nutrition does your body need rather than — “I’ve had a difficult day, what do I deserve?” A car will not perform well with poor quality fuel, so if you will look after your car, why give your body junk? There is a real connection between what you eat and your long-term health. So, keep on trying. If you fall off the track, never mind you will get there eventually.
It can sometimes take 5 weeks from deciding to eat a healthy, balanced diet, to actually doing it. It takes time to prepare your mind, get organized, and reorganize the shopping list. Don’t feel a failure if you eat something you shouldn’t — we are all human. Just aim to eat healthily and exercise when you can. This way you can allow yourself the occasional treat.
Eating too much of the wrong foods, and overeating, affects the way we look. And slowly, silently over the years it affects how our bodies work inside. Don’t wait until problems start.
• Eat low fat food.
• Drink 2 liters of water a day.
• Eat fish regularly (3 times a week)
• Eat 5 portions of fruit and vegetables each day.
• Exercise every day.
Taking care that we and our families eat a healthy diet must be our priority.
Recipe of the Week
Orange Grilled Chicken with Herbs
Serves 6
Ingredients
2 cloves garlic, minced
1 tsp. orange peel, grated
1/2 tsp. fresh thyme, minced
1/2 tsp. fresh rosemary, minced
freshly ground black pepper
680 g boneless chicken breast fillets, skin attached
120 ml (130 g) fresh orange juice
2 tbsp (30 g) vinegar
1 tbsp (17 g) Worcestershire sauce
Method
Combine the first 5 ingredients in a small bowl to make the herb mixture. Take each chicken breast and slip your fingers between the skin and flesh of the chicken, leaving the skin attached. Slide some of the herb mixture under the skin of each breast, pulling the skin back over each breast when finished. Prepare an outside grill with an oiled rack set 10 cm above the heat source. On a gas grill, set the heat to high. Mix together the orange juice, vinegar, and Worcestershire sauce in a small bowl. Grill the chicken breasts for 3-4 minutes on each side, turning once and basting with the orange juice mixture, until the chicken is cooked through. Remove the skin before eating.
Ask Alva
I have been going to the gym with a friend for the past two months, but I’ve lost no weight at all. Why is it not helping? Priti
You are probably still eating too many calories. Try cutting back on snacks such as sweets and crisps that are high in calories and eat just three balanced meals a day (avoiding fried food). Your exercise routine will then begin to pay off. Remember that to burn calories effectively in the gym you need to use the cardiovascular machines like the treadmill, rower, bike, stepper, and cross trainer. If you mail me [email protected] for my Healthy Eating Guide you will soon learn how to ensure that you eat three balanced meals daily. Alva