Welcome to SlimLines, the weekly advice column devoted to slimming, diet, & exercise
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In youth, we are so busy rushing around that exercise is generally taken for granted. But over time, as our bodies lose some of that youthful glow and the spring in our step starts to feel more like a plod, it’s time to stop the clock and get back into shape.
For parents, exercise is something we will fit in as our busy schedules allow it. But it is only for so long that the body will go on without any maintenance — sooner or later, it will show signs of neglect. Many busy people have a tendency to put their own personal needs last and the average person uses only two-thirds of the calories in daily activities that their counterparts did forty years ago! The fitter and stronger you are, the more calories you are likely to burn. This is because your lean body mass (muscle) is metabolically more active, and that means that it uses up more calories. So being fit helps you lose weight too.
It’s best to fit your exercise into your daily routine and make this as simple as possible. If you have to travel half an hour to your gym, unless you really enjoy being there, it’s going to be hard to keep this up. Whereas 20 minutes every morning can be fitted in, in the privacy of your own bedroom before your morning shower. A copy of my Mini-Morning Exercise programme is available free by emailing to [email protected]. Listen to your body. On days that you feel strong, challenge yourself, and on days that you don’t feel 100%, take it easy.
Tip of the Week
Do you love nuts? Well, one way you can cut down on your nut consumption is to purchase nuts that are still in the shell as opposed to ones that have already been shelled for you. The reason for this is that it takes time and effort to shell nuts and so you will most likely eat less in a given period of time.
Recipe of the Week
Mexican Pasta Salad
340 g rotini or other spiral pasta
3 tomatoes, seeded and diced
370 g frozen sweet corn, thawed
3 carrots, shredded
60 g red onion, chopped
1 tbsp Dijon mustard
1 tbsp lime juice
1 tbsp jalape–o pepper, seeded and minced
1 tsp chilli powder
1 tsp ground cumin
25g fresh cilantro, chopped
Serves 6
Method
Cook pasta in boiling salted water 8-10 minutes, or until al dente. Drain and transfer pasta to a large bowl. Add next 4 ingredients and toss. Combine remaining ingredients, except cilantro, in a jar with a tight-fitting lid. Shake vigorously. Pour dressing over pasta. Add fresh cilantro and toss thoroughly. Season to taste with salt and pepper.
Exercise Tip
Active Television Time
Do you feel that you do not have time to exercise? Well, do you watch TV? If so, “throw in” some exercise during that time. Instead of sitting on the couch, do some sit-ups, push-ups, jumping jacks, or any other exercise. Some people place a stationary bike or other exercise equipment in front of the television. Once you get into the routine, you’ll be exercising regularly!
Ask Alva
I heard about you through the Review. I am a mother of two and I am feeding my second son who is 4 months old. I was 65 kilos when I conceived and now I am 78 kilos. I am 5’ 6” and am finding it difficult to lose weight. I need advice about what to eat to get down to 60 kilos in 6 months. Can I swim when I am breast-feeding? I need a few exercises to do at home. Esther.
Firstly, yes, you are overweight. Your ideal healthy weight is 60-65 kilos. But it is not a good idea to try to reduce your weight while you are still breastfeeding. You are naturally hungry these days because you are feeding your baby and you are probably tired as well. When you are tired, your body tells you to eat more for energy. This is what I suggest you do while you are still breast-feeding.
1. Make sure you drink at least 2 litres of water a day.
2. Try to exercise at home every morning for 20 minutes. Start with stretching and then exercise each part of the body, including sit-ups or stomach crunches and waist exercises. Finish by jogging on the spot. Start with 2 minutes and build up to 10 minutes. Swimming is also very good for you, and there is no reason why you should not swim while you are breast-feeding.
3. Eat a balanced diet for your health and the baby’s.
4. Eat 5 portions of fruit and vegetables each day.
5. Eat a salad every day with 1 teaspoon of olive oil.
6. Cut out fried food — only grill, bake, or steam.
7. Cut down on fats and drink skimmed milk.
For all your weight concerns and questions e-mail Alva Carpenter at:
selected letters will be replied to in this column.
Alva Carpenter was trained at the Institute of Optimal Nutrition (ION) in London. She counseled ladies in Dubai on how to successfully manage their weight. She has counselling service on slimming, diet, and exercise.
