IN THE NEWS THIS MONTH
Glycaemic Index influcences weight loss
Decreasing the intake of high glycaemic foods does help to reduce body weight according to a recent study carried out on particpants with Type 2 diabetes. This research is about to be published int he Journal of Nutrition and was carried out by the National Instute of Health.
B VITAMINS MAY PREVENT ALZHEIMER'S
A new study by Oxford University has shown that daily supplements of specific B vitamins can half the rate of brain shrinkage in elderly people who suffer from mild memory loss. This 2 year study followed 168 volunteers aged 70 or over with mild memory problems. The group who received the B vitamins (containing folic acid, Vitamin B12 and Vitamin B6, had less brain shrinkage and did better on cognitive test scores than the group on placebo. More trials on vitamin B and Alzheimers are now to follow...
CHOCOLATE AND RED WINE MAY BE THE SECRET TO REVERSING AGEING
Scientists at Exeter University have built upon their earlier findings that a class of genes called splicing factors are progressively switched off as we age. Their findings suggest that using the chemicals found in red wine, red grapes, blueberries and chocolate - rich in flavonoids especially revisterol, may reverse the shortening of telomeres caused by old age. These chemicals in chocolate and red wine may rejuvenate old cells, making them look younger again.
Flavonoids are already known for their antioxidant and antiinfllamtory effects so this may be one more reason to drink red wine!!
FOODS IN SEASON
Buying fruit and vegetables in season is important as they retain more nutrients because they are fresher and have not been frozen or flown 1000's of miles. The flavour will also be better as they will not have been grown in unnatural conditions. Also food miles (the distance that foods travel from field to your plate) add to the carbon dioxide emissons that are contributing to climate change.
Acorn Squash • Beans • ; Beetroot • Broadbeans • Broccoli • Brussels sprouts • Butternut Squash • Carrots • Celeriac • • Celery • Chard •Chestnuts • Chicory • Corn-on-the-cob • Fennel • Garlic • Ginger • Kale • Mushrooms • Leeks • Lemon grass & bull; Lettuce • Onions • Potatoes • Pak choi • Pumpkin • Red cabbage • Rocket • Spring onions • Spinach • Squash •
Many Herbs including basil chives coriander dill lparsley rosemary sage tarragon thyme
VEGETABLE OF THE MONTH
Winter Squash including Pumpkin and Butternut Squash
Thee members of the Curcubitaceae family vary in shape, colour, size, and flavour but share characteristics. Their shells are hard and difficult to pierce enabling them to have long storage periods of one to six months. Their flesh is mildly sweet in flavour. They all have seed-containing hollow inner cavaties.
They are all excellent sources of carotenes and the richer in the colour, the richer the concentration. They are also a good source of vitamins C and B1, folic acid, pantothenic acid, Vitamin B6, niacin, ``potassium, and dietary fibre. Diets rich in carotene may have a protective effect against many cancers, particularly lung cancer, and also may protect against developing Type 2 Diabetes.
Choose squash where the rind is hard and there are no signs of decay or mould. Once cut, store in the fridge.
RECIPE OF THE MONTH
4-5 garlic cloves
750g pumpkin or butternut squash peeled and cut into large chunks
300g sweet potato cut into large slices
200g purple sweet potato or orange as above cut into large slices
4 medium carrots cut lengthways
2 small swedes peeled and cut into quarters
1-2 parsnips peeled and cut into quarters lengthways
3 large brown onions unpeeled whole
freshly ground pepper
1/2 teaspoon ground cumin
olive oil to drizzle
2 litres vegetable stock
3 teaspoons tamari or soy sauce
1 teaspoon pear juice concentrate
Heat oven to 200degrees C or 400 degrees F. Wrap the garlic in a small piece of baking paper, twisting it to seal into a package. Put the vegetables into one or two roasting trays with cumin, dash of salt and pepepr. Drizzle with olive oil and massage so the oil covers the entire surface area of the vegetables. Put the wrapped garlic in with them.
Bake for 60-90 minutes, removing the vegetables as they turn soft and caramelized. Remove the garlic after 15-20 minutes or when soft to the touch. When cool, peel off the skins and set aside.
Squeeze the inside cooked flesh from the onions, discarding the skins and put into a heavy-based saucepan along with the other roasted vegetables, Cover with the stock. Add the cooked garlic and cover and cook over a gentle heat for 30-40 minutes. Remove the lid and allow the mixture to cool a little. Transfer to a blender and puree until smooth. Check for consistency. If too thick add more liquid and if too thin simmer and reduce some more. Check seasoning.
Recommended Personal Trainers: Richard Thomas has been working alongside me to help patients reach their ideal weight, and achieve a better level of fitness. To contact him click here
Another great trainer is Ali who is superb at core strengthening. To contact him click here
We also have a list of other recommended personal trainers to suit all needs so please email for this if necessary.