In a world of abundance we have to learn self-control. When I was a little girl sweets were a real treat that I bought with my pocket money on a Saturday morning. But nowadays I could eat sweets any time I like because I have the money and they are cheap. Sweets are the most easily affordable treat and as an occasional one they can be enjoyed – but if eaten to excess without really enjoying or tasting them, then this is the rocky road to weight gain and health problems.

Eating by routine is what your body really desires so that it can rely upon a steady source of food, and does not feel the need to store it in the form of fat in case of a famine. Your body is constantly fighting disease and by providing it with a steady supply of good quality food you boost your immunity. Those who want to avoid weight gain should take an intelligent approach, and so decide upon a sensible course of action that suits you and your body’s unique needs. Research has told us time and again that those who eat breakfast tend to be healthier and eat less during the day, so choose the healthy way to start your day.

Breakfast is always a good time to eat cereal, but choose one that is low in sugar and salt and serve it with skimmed milk or plain yoghurt. Enjoy some fresh fruit juice and regard tea or coffee as a treat. Plan the meals that you are going to eat for the rest of the day, and even include some mid-morning and mid-afternoon snacks. Send to [email protected] for a free copy of my Healthy Eating Guide which provides the basis for healthy and nutritious meals. If you eat by routine 90 percent of the time, you can at times of celebration enjoy cakes and sweets without feeling guilty. Eating by a routine that you have designed puts you in charge. You won’t over eat and you will feel healthier and happier.

Recipe of the week

Garbanzo Stew

Serves 6

Ingredients

1-1/2 tsp. olive oil

1-1/2 onions, cooked, diced

510 g broccoli florets, cooked

1-1/2 tomatoes, cooked, chopped

1 kg canned garbanzo beans, rinsed and drained

1-1/2 tbsp. rosemary, fresh, chopped

1-1/2 tbsp. red wine vinegar

Method

Heat oil in a heavy saucepan over medium heat. Sauté onion 5-6 minutes or until translucent. Stir in broccoli, tomato and garbanzo beans. Season with rosemary, vinegar, and salt and pepper to taste. Reduce heat to medium low and simmer 10-15 minutes or until broccoli is tender.

Getting Active

Start with small goals

If you want to run for 30 minutes, for example, start by walking fast. When you can do that, make a goal to spend those 30 minutes running for one minute, walking for one minute. When you build on these smaller goals, you’ll be running in no time. And you’ll give your confidence a boost, too.

Ask Alva

I want to know about this Chitocal that I have seen on television. Is it safe to use? And how does it work? I have measured my BMI and it is 29, so I want to lose around 15 kilos as quickly as possible. Peter W.

I wonder why it is that nearly everyone who wants to lose weight is in a hurry to do so? Weight gain is usually a very gradual process, but I suppose that some of you suddenly wake up to the fact that your are overweight and feel an urgent need to do something about it.

But the truth is that gradual weight loss is always best, and I would advise you to aim to lose around 5 kilos a month. Chitocal contains chitosan, which is a modified carbohydrate polymer derived from the chitin component of the shells of crustaceans. As a dietary fibre, it forms viscous solutions or gels in the stomach and small intestine and may also act to reduce lipid absorption.

Medical studies show that when taken alone, chitosan has not been proven to help a person lose weight, increase their HDL cholesterol, or decrease their LDL cholesterol. Instead, chitosan can cause unwanted gastrointestinal cramps and constipation.