Check your calorie intake to stay fit.

Byline: Alva Carpenter

The average, moderately active man needs an intake of 1,600 calories a day, whilst active women need 1,400 calories. If you eat more food than your body needs, you are likely to put on weight. Calories are often hidden in fast food. Fast food is so tasty because it contains hidden fat, salt and sugar. Check out this list -

Fruit makes an excellent fast snack because it is so good for your immune system. An apple or an orange contains just 50 calories.

In America, 66 percent of all adults are now obese and at least, 15 percent of 15-year-olds are obese too. Being obese can stop people enjoying life and put their health at serious risk. It increases our risk of developing problems like Type II diabetes, heart disease, certain cancers, stroke, back and joint pain, high blood pressure, gallstones, excessive sweating and even depression. The increase in people's weight in wealthy countries is often due to easy access to food, cheap fast food and the fact that you no longer need to do physical work. It is all too easy to become overweight and it is all too easy to be too busy to exercise. The answer is just as your mother told you - everything in moderation. Work/Life balance is also important. Remember that you work to live - not live to work. You need time for yourself, to relax and to exercise. Time for your family and time to enjoy food. Never skip breakfast - those who skip breakfast tend to eat more in the day - and put on weight. Eating breakfast helps prevent cravings for unhealthy food and if you are a vegetarian you still need protein. If you do not get sufficient protein in your diet your body will begin to crave carbohydrates for energy. You don't need to starve to lose weight; you need to eat by routine. Eat fresh, home cooked food, avoiding fried food and food containing a lot of animal fat, eat plenty of salad and vegetables and fresh fruit. If you would like to receive a free copy of my healthy eating guide, just e-mail to [e-mail].

Recipe of the Week

Thai baked prawns and mungbean noodles - Kung Op Wun Sen

Serves 6

Ingredients

500 g prawns

5 coriander roots, crushed

1 tbsp pepper corns

1 onion, thinly sliced

3 slices ginger, crushed

2 tbsp cooking oil

1 tbsp maggi sauce

1/4 tsp salt

1 tsp sugar

1 tbsp oyster sauce 

2 tbsp light soy sauce

1 tsp sesame oil 

Method

Place the oil in a wok, heat and stir fry the coriander root, ginger, pepper and onion. When fragrant, remove from the wok and place in a mixing bowl. Add the noodles, the sauces. salt, sugar, sesame oil and whiskey, toss the noodles until well coated, and then add the prawns and toss well once again. Divide the noodles and prawns into four individual portions; place each portion in a lidded cup, and close the lids. Place the cups on a baking tray and bake at 460 degrees F. until the prawns are done (about 10 minutes). Serve hot with fresh vegetables, such as tomatoes and spring onions.

Ask Alva:

Basically I hate fish; the smell gets to me, yet I want to eat it for my skin and hair. At the same time I read that 'flaxseeds' are as good, they contain all the essential fatty acids etc. Well... I went to the supermarket looking for these, but the people here haven't even heard the name.

- Shanzi

Flax Seed Oil is perfect for vegetarians seeking an alternative to fish oils as it is rich in Alpha Linolenic Acid (ALA). ALA belongs to a group of substances called Omega 3 fatty acids which are essential for helping to lower cholesterol levels and in turn, lower blood pressure and decrease the risk of heart disease. Flax Seeds also contain the Omega 6 fatty acid 'Linoleic Acid,' which helps to regulate the breakdown of fat and protein and I think the best place for you to look for flax seed oil capsules would be at a health food store. I think there are quite a number in the major cities in the Gulf. Sorry that I cannot be more specific.

- Alva

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