Ramadan is a special time for Muslims when the community and family play a vital, central role. Especially as it is a time when everyone is eating at the same time and getting together. For those trying to manage their weight, it can also be a very positive time, and a good time to think about healthy eating habits and re-thinking attitudes to food. When a person fasts, the digestive system gets the chance to rest and the body has to use its reserves of fat, already present in the body, for energy. It is also a time when you realize that you can do without eating for long periods and it teaches you to appreciate food again when you break the fast.
Taking Care of Yourself
• Keep up good eating habits by eating proper meals with fruit and vegetables instead of junk food.
• Do not eat too quickly when breaking your fast. Start with dates or figs and a glass of water or a simple soup.
• Be sure to drink plenty of water and fruit juices. Avoid drinking colas, coffee and tea as they can keep you awake at night, and they also have a diuretic effect. You must try to drink enough water between Iftar and sleep to avoid dehydration.
• It is important for the circulation to maintain some kind of exercise. An evening walk along the beach or in the park or just some stretching at home is good. Aim for 20 minutes of exercise and you will feel so much brighter and sleep well. Wishing you all good health. Ramadan Mubarak!
Join Me in My Weekly Task
Use Less Salt.
Why? Research shows that many foods contain far more salt than they did 20 years ago. On average, we now consume 9g of salt a day when the recommended limit for an adult is 6g. A high intake of salt is linked to high blood pressure by causing the body to hold on to water, which makes the heart work harder.
How? Instead of salt, for flavor in cooking use herbs, garlic, onions, lemon, and spices. Don’t put the salt cellar on the table. Cut down on potato crisps.
Recipe of the Week
Bombay Curried Chicken
Serves 6
Ingredients
3 tbsp olive oil
2 medium, yellow onion, sliced
3 cloves garlic, minced
3 medium carrots, sliced
6 small potatoes or turnips, cut into wedges
salt to taste
freshly ground black pepper
1 tbsp freshly grated ginger
1 tbsp curry powder
1 medium butternut squash, peeled, seeded and cubed
4 cups crushed canned tomatoes
600 g skinless, boneless chicken breast, cut into 1-inch pieces
juice of 1 lemon
parsley or cilantro sprigs for garnish
Method
Heat olive oil in a large non-stick skillet over medium heat. Add onion and cook, stirring occasionally, until onion begins to wilt. Turn heat to high, add garlic, carrots and potatoes or turnips. Season with salt and pepper and cook, stirring occasionally, until vegetables begin to brown. Stir in ginger and curry powder. Add butternut squash, canned tomatoes and chicken pieces and stir to combine. Adjust heat so that mixture simmers slowly and place a lid, slightly ajar, over the skillet. Simmer for 15 minutes or until the chicken is completely cooked. Add the lemon juice and adjust the salt and pepper to taste. Garnish with parsley or cilantro sprigs.
Ask Alva
I work as a secretary in a company, which operates for 8 hours a day. The nature of my work requires me to be seated most of these hours. This situation is making my lower body (hips) fat. And the problem is that I’m very thin in the upper part. I have a busy schedule in the afternoon when I come back from work, but I try my best to go jogging around 3 days a week for half an hour each. Is that enough to reduce the fat from the below part of my body? Um Meedo
The best way to reduce fat is by eating a healthy, low fat diet, and not eating too many snacks! If you e-mail me at: [email protected]”[email protected], I will send you a copy of my healthy eating guide. Alva
For all your weight concerns and questions e-mail Alva Carpenter at:
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