Very often, it is a sudden change in routine that causes weight gain. Changes in circumstances such as divorce, job loss, pregnancy, or moving house are typical triggers. In these circumstances, food can easily bring a quick fix of comfort. The way out of using food as a comfort zone is to deal with life. Start with living by routine. If you have employment, this is easier, but for the new mother, or someone at home, it is vitally important to start by waking up at the same time every day.
Building Routine Into Your Life
• Wake with a smile and think positive thoughts.
• Start the day with the mini-morning workout.
• Eat a power breakfast.
• Set three small goals for the day.
• Decide that if difficult things happen you will deal with them as best you can — and that you will not resort to comfort eating.
• Have a mid-morning snack.
• Eat a healthy lunch including some salad.
• Eat a healthy supper including some vegetables.
• Enjoy two treats each day
Join Me in My Weekly Task
Eat no more than 2–3 portions of dairy food a day.
Why? Milk, cheese, yoghurt, and fromage frais are all good sources of calcium for strong teeth and bones. But eat low fat dairy food because this will reduce fat in your diet, especially saturated fat.
How? Choose from these portions – 1 medium glass of milk — 1 matchbox sized piece of cheddar cheese — 1 small pot of yoghurt or cottage cheese.
Recipe of the Week
Wild Mushroom Lasagna
Serves 6
Ingredients
275 g lasagna noodles
1/2 tbs. olive oil
2 shallots, minced
1 large yellow onions, chopped
275 g mushrooms sliced
salt to taste
freshly ground black pepper
/2 teaspoon dried thyme
1 cups low-fat ricotta cheese
1 egg
pinch of nutmeg
2 cups basic tomato sauce, homemade, jarred or canned
1/2 cup shredded low-fat mozzarella cheese
1 1/4 tbs. freshly grated Parmesan cheese
Method
Bring a large pot of salted water to boil — prepare a large bowl of iced water. Add lasagna to boiling water and cook until al dente. Drain and plunge lasagna into the ice water to cool quickly. Drain again and lay out on paper towels. Heat the olive oil in a large non-stick pan. Add shallots, onions, mushrooms. Season with salt, pepper and thyme. Cook until mushrooms are browned on the edges. Set mushroom-onion mixture aside in a strainer to drain excess liquid. Mix mushroom-onion mixture with the mozzarella cheese. In a separate bowl, mix ricotta cheese, egg, salt, pepper and nutmeg together. Preheat oven to 325°F. Cover bottom of a large 2-inch deep baking dish with a thin coat of tomato sauce. Line dish with a single layer of lasagna. Spread 1/3 of the ricotta mixture over the lasagna. Cover the ricotta with 1/3 of the mushroom-onion mixture, add another layer of lasagna. Layer the ricotta, mushroom-onion mixture and lasagna two more times. Pour remaining tomato sauce over the last layer of lasagna. Cover with foil and bake for 35 minutes. Remove foil, sprinkle Parmesan over the top and continue to bake until lasagna is brown and bubbly around the edges.
Ask Alva
I am 31 years old, 157 cms and 68 kilos. I want to know what my ideal weight should be and what regime I should follow to lose weight permanently and not put it on again. I have tried dieting but as soon as I stopped, I put on whatever I had lost. I have joined a gym again this year and have been going 5 times a week and working out for 2 hours. But it doesn’t seem to be affecting much. Also I don’t lose weight in kilos, only in inches by going to the gym. What do you suggest to lose weight in kilos and get rid of it permanently? ABC
Your BMI is 27 so you are classed as overweight. I would like to see you get back to 53 kilos, but I think your first target should be 60 kilos. You need to gradually change your eating habits. The gym is excellent for toning and losing a few inches but I would also recommend that you do my Mini-Morning Workout every day when you get up. Send for a free copy to [email protected]. I would recommend you reduce your fat intake. Alva
