If you are carrying weight on your stomach then it is time to take action. Those who carry weight around their middles are more likely to have health problems, such as heart disease, than their pear-shaped counterparts. If you have returned from leave and feel the need to lose weight and get into shape, now is the time to plan how you are going to do it. Plan what you will eat each day, plan the shopping, and plan how you will fit in exercise. Forget crash diets — they do not work long term — the sensible first step is exercise.
If you are unused to exercise, start by walking or swimming. Try to fit in exercise as part of your daily routine. You can do this in a variety of ways — take the children for a walk in the park on the way home from school — do some stretching every morning when you get up to get the circulation going. Email me at [email protected] for my Mini-Morning Workout. It was originally planned for the obese but I do it myself every morning so that I stay flexible as it works the whole body, and it makes me feel positive for the day ahead.
Check out gyms and health clubs to find out which are within your budget and visit them. There are some in the new ladies’ malls now. No one is too large to go to a gym and you will be amazed at how welcoming the staff will be. Swimming in your compound pool is great for the heart and lungs, and you feel so relaxed afterwards. If you cannot swim many lengths at first, stop at each end before continuing, and try to do at least ten lengths. Add one more length each time you go. If you are embarrassed about wearing a swimsuit, choose a quiet time of day and take a bright coloured sarong to leave at the side of the pool so that you can put it on as soon as you get out. To some of you, this might seem expensive, but after a beautiful morning or evening, you will be much more productive throughout the week.
Recipe of the Week
Greek Lemon Chicken
Serves 6
Ingredients
45 ml olive oil
45 ml lemon juice
2 cloves garlic, minced
1 tsp. oregano, or 24 g fresh, chopped
1/4 tsp. pepper
680 g boneless skinless chicken breast halves
4 lemon slices
1 tsp. parsley, chopped
Method
Combine oil, lemon juice, garlic, oregano, and pepper to taste in a small bowl. Mix thoroughly. Place chicken breasts between two sheets of wax paper and pound lightly with a mallet or other heavy flat object to flatten slightly. Transfer chicken to a dish. Add marinade and refrigerate 30 minutes. Turn on broiler. Place breasts in a shallow baking dish. Brush with half the marinade. Broil 4-5 minutes. Turn, brush with remaining marinade, and broil another 4-5 minutes, or until browned. Serve with pan juices. Garnish with lemon slices and sprinkle with parsley.
Ask Alva
My daughter has cut out cheese, cream, butter, and fat from her diet, as she wants to lose weight. She is 16 years old. Is this OK for her? Concerned Mom
I am concerned that she is not getting enough calcium to build strong bone. It is very important for anyone cutting out dairy products to ensure they are getting key nutrients to maintain bone health. Childhood, adolescence and early adulthood are peak times for ‘banking’ bone, so this is the time to build the maximum amount of strength into the skeleton in preparation for the inevitable bone loss that occurs in later life. Many older people suffer from fractures due to osteoporosis. Calcium is essential to our bones and teeth, so I do not think that your daughter should be cutting out dairy products. She could use low fat varieties, cut down on snacks and sugar drinks, and take some exercise in order to lose weight. If you email me [email protected] I will send you a copy of my healthy eating guide. Alva
