SlimLines: How weight comes creeping up on you

SlimLines is a weekly advice column devoted to slimming, diet and exercise. Readers' questions are appreciated and a selection will be replied to in the column by its author, Alva Carpenter, a nutritionist and fitness expert with long experience in health problems associated with the Gulf countries


When you look at your old photographs, you generally think, "Gosh, didn't I look nice, wasn't I slim then?"

But as the years pass, we often put on extra weight. We tend to eat slightly more and use up less energy because we move around less, as we grow older. If we want to maintain a svelte figure, we need to cut down, and eat less, as we grow older. And try to add more healthy exercise into your days.

I know that when I was younger I did a lot more walking as I lived in London and walked everywhere. Whereas now, I live in the countryside and drive a car everywhere.

In the Gulf, you really have to make an effort to walk as it is so easy to jump into the car. The weather now is perfect for an early morning or evening stroll. Why not stop at a park or beach on the way home from work and enjoy the fresh air?

Walking is one of the best forms of exercise and everyone should try to walk at least twice a week. You can avoid gaining weight as the years go by just by dropping 100 calories a day. The easiest way to do this is to cut out a snack — swap a biscuit for an apple, swap a chocolate bar for a banana — or cut out fried rice and eat boiled instead. Or else, build some walking into your day. Park the car and walk the last 10 minutes to your work place. Use the stairs for three floors instead of the lift. Don't say you are too tired, because exercise breeds energy.

Weekly Task

Ditch processed foods and go simple and natural. Simple fresh meals can be cooked just as quickly.

Why? Processed foods can be high in fat and salt. Adding natural unrefined food boosts your fibre intake and fills you up.

How? Eat whole grain breakfast cereals and bread. Eat fruit; jacket potatoes with salad; include broccoli — one of the best vegetables you can eat.

Recipe of the Week

Pepper Baked Hamour
Serves 6

680 g Hamour fillets
3/4 tsp salt
1/4 tsp turmeric
3/4 tsp cumin powder
3/4 tsp ground black pepper
2 cloves garlic, chopped
1-1/2 tsp oil
2-1/4 tsp (12 g) fresh lemon juice

Method
Place fish fillets in a bowl, sprinkle with salt, turmeric, cumin, black pepper, and garlic, tossing to coat well.

Cover and marinate for 20 minutes at room temperature or longer in the refrigerator. Preheat oven to 200°C. Coat the bottom of baking dish with the oil. Place the fish in a single layer and pour the marinade over it. Bake uncovered for 20-25 minutes. The fish should be firm to the touch. Fish is done when it easily flakes with a fork. Sprinkle lemon juice.

Letters

My skin has spent too much time in the sun and is lacking in tone. I have also noticed sagging around my jawline and eyelids. I feel that my face is starting to look old, whereas my body remains toned, but I am afraid of cosmetic surgery.
— Angie

There is good news, because there are many things that you can do to make a difference naturally.

Always use a factor 15 UV protection (or higher) on your skin.

Facial exercises are important. You exercise your body to stop it sagging, so why not your face? I do facial exercises myself and after a time, you will notice that you have a tighter jawline, fuller cheeks, and wider eyes. If you email me at facial.em@naturalhealthlines.com I will send you a copy of my Mini-morning Facial — anyone over 30 who would like a copy can do the same. The exercises only take five minutes and you can do them in bed before you get up in the morning. By the time you reach the bathroom mirror you will feel so much better!

Massage your face every morning to improve the circulation and muscle tone. The only secret to this is to do it every day. I use a fairly simple moisturiser and spend time massaging it into my skin.

Drink hot water and lemon as your first drink of the day.

Exfoliate your skin in the shower every morning using a facial loofah.

— Readers can send their questions to Alva Carpenter of SlimLines at Tabloid: fax 04-3429720 or e-mail info@ardenhealth.co.uk. Alternatively you can visit the website www.naturalhealthlines.com for more tips on slimming, diet and exercise.