SlimLines: Nuts or seeds are full of nutrients

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


Nuts and seeds are tasty and healthy. Just a small handful of mixed nuts and seeds eaten whilst waiting for supper is not only a delicious snack, but that handful may protect you from heart disease, osteoporosis and cancer. You need only eat a small handful because if you eat too many you will pile on the kilos. They can be a very satisfying alternative to a biscuit or a packet of crisps and not only do they last longer, but the difference is that they are very good for you.

Brazil nuts: Exceptionally high in selenium, B vitamins, protein and zinc. Helps the cells protect against cancer, heart disease and ageing. Just two every day will give you your daily requirement of selenium.

Almonds: Bursting with bone-building calcium.

Sunflower seeds: A great source of magnesium, which regulates moods and the heartbeat. Also contain vitamin E, good for the skin.

Pistachio: Useful source of vitamins B1 and B6, vitamin E and magnesium.

Cashew nuts: Provide iron and zinc. Good for skin problems including acne.

Pecans: These delicious nuts are also rich in zinc.

Peanuts: A good source of vitamin B folate which lowers levels of homosysteine, which when raised can lead to heart disease. Some people are allergic to peanuts, and even the smallest quantity can cause death.

Young children under five years old should not be given nuts in case they choke on them.

Weekly Task

Cut down on fizzy drinks, especially in hot weather.

Why? Dentists are concerned that carbonated drinks are eroding the enamel on teeth.

How? Carry a bottle of still water with you everywhere and treat yourself to fresh, vitamin C rich fruit juices, which give you energy.

Recipe of the week

Orange Glazed Turkey Breasts
Serves 6

Ingredients
3 teaspoons olive oil
680g turkey breast
3/4 tsp salt
1/3 tsp ground black pepper
1/2 cup orange marmalade
3 tbsp red vinegar
1 tbsp peeled & grated fresh ginger
1 large navel orange cut into wedges
1 tsp parsley

Method
Heat oil on medium temperature In a non-stick skillet until hot. Place turkey breasts in skillet and sprinkle with salt and pepper. Cook turkey until slightly browned on the outside and have lost the pink colour on the inside.

This will take about four minutes on each side. While turkey is cooking, mix marmalade, vinegar and ginger in a small bowl.

Add this mixture to the skillet containing the turkey, heat to a boil. Upon reaching the boiling point, your delicious turkey entrée is ready for garnish. Garnish with the orange wedges and parsley to serve.

Letters

I put on weight after I had my first baby. Since then, I have joined the gym, gone on diets but have failed to reduce my weight. Please advice as I am a working woman with a daughter to take care of. Finding time to exercise is difficult, but I try to do stationary cycling for 30 minutes. Inspite of having a controled diet, I have failed to come back to my original weight, that is 45 kilos. — Ramona

Thanks for writing and congratulations on making an effort to control your weight. Forty-five kilos would be a very good weight for you, but I should aim for 50 kg for a start. Whilst stationery cycling is good for you and will burn around 180 calories per 30 minutes, understand that your body does not go into fat burning mode until you have exercised for 20 minutes. So if you only cycle for 30 minutes, you can see that you are actually only burning calories for 10 minutes...

Looking at your diet, I can see that it is too high in fat. If you email me at alvaguide@naturalhealthlines.com I will send you a copy of my healthy eating guide, which will explain to you how to eat a healthy, balanced diet. Take on board just one fact — almonds provide 165 calories per ounce — so that accounts for your five almonds a breakfast! Balance that against your cycling calorie burning, and you can see that you are not in a good situation. If you eat more food than your body expends in energy, you will put on weight. So, it is time to take stock of your eating habits and change them.

— 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.

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