Weight loss in the Autumn

People often sound amazed when I suggest that autumn is a good time to start a weight loss programme.

Lazy summer days, relaxing with a glass of chilled white wine, perhaps with bread and cheese and a salad (often laden with calorific dressings) are now forgotten as the fresh, cooler days of autumn arrive.

Instead, warming new season vegetables, earthy soups, crisp apples and juicy figs are the order of the day.

And long country walks, kicking fallen leaves, will sharpen your metabolism and tone your body.

If you have strayed from your ideal weight, now is the time to start shedding a few pounds before the festive season arrives.



Weight loss programmes are individually planned and incorporated into busy working schedules.

Special personal needs are respected and worked into the programme. Sessions inspire and spark motivation.

You will be encouraged to follow a diet rich in nutritious and wholesome foods and delicious recipes will be made up to temp you.

Any obstacles will be addressed thoroughly to help you achieve your goal.

Penny Rushton DNN RSHom

BEETROOT SOUP

Starter

Beetroot is known for its blood cleansing and strengthening properties and value in treating anaemia, poor circulation, leukaemia, heart disease and high cholesterol levels. It may also help to strengthen the immune system and guard against cancer.

Beetroot is fairly low in calories, yet high in calcium, potassium, iron and folic acid, betacarotene and vitamin C.

Serves 4

1 kg / 2¼ lbs beetroot, washed and trimmed, reserving a few young leaves
5 spring onions, chopped
1 clove garlic, crushed
2 sticks celery, chopped
1 tbsp rapeseed oil
½ tsp caraway seeds
1½ litres / 55 fl oz good quality fresh (or vacuum packed) vegetable stock
1 lemon, juiced
400 ml / 14 fl oz plain, low fat, bioactive yogurt

For the garnish

2 tbsp finely chopped dill

1. Cook spring onions, celery, beet leaves, caraway seeds and garlic gently in oil until soft, then add stock and continue to cook gently for 10 minutes.
2. Place beetroot in another pan with enough water to cover, bring to boil and simmer gently for 30 minutes until just tender.
3. Drain and cool beetroot, then remove skins and cut beetroot into chunks.
4. Place beetroot with other vegetables and stock in a blender and process until smooth.
5. Return mixture to pan and heat thoroughly.
6. Meanwhile mix lemon juice into yogurt.
7. Serve soup immediately in hot soup bowls with a swirl of yogurt mixture on top.
8. Garnish with finely chopped dill.

COURGETTES AND VINE CHERRY TOMATOES AU GRATIN

Main dish

Courgettes, tomatoes and fresh herbs feature prominently in Mediterranean cuisine bringing life and colour to such dishes as ratatouille.

Here they are used in a simple yet satisfying dish, easy to prepare and low in calories.

Courgettes:

Very low in calories
Useful amounts of potassium, folic acid, vitamin C
Contain betacarotene
Cooling, soothing, anti-inflammatory, anti-spasmodic effect on digestion
Calms indigestion, ulcers, gastritis, colitis and alleviates soreness

Serves 4

4 small courgettes, thinly sliced
400g / 14 oz cherry tomatoes, halved
4 tsp finely chopped fresh thyme leaves
4 garlic cloves, finely chopped
4 tsp rapeseed oil
6 large eggs, lightly beaten
250g / 9 oz tub fat free quark/ sieved cottage cheese
2 oz mature goat’s cheese (Cheddar type) crumbled

1. Preheat oven to 200C, Gas 6.
2. Lightly oil a large open ovenproof dish and place courgettes, tomatoes, thyme and garlic over base.
3. Add a little oil and mix thoroughly.
4. Roast for 15 – 20 minutes.
5. Mix eggs with quark and a little black pepper and pour over hot vegetables.
6. Sprinkle over the crumbled cheese and cook for a further 30 minutes, or until golden and lightly set.
7. Serve with a green salad, dressed with a few drops of balsamic vinegar and some torn basil leaves.

HARVEST FRUIT SALAD

Dessert

This fruit salad is bursting with vitamins, minerals and powerful antioxidants. This colourful and delicious mix of seasonal fruits are specially good served with natural live yogurt and toasted, chopped hazel nuts.

Serves 4

2 large oranges
4 Victoria plums, stones removed
1 punnet blackberries
1 punnet redcurrants
1 small bunch seedless black grapes

1. Slice oranges, then cut rounds into quarters.
2. Prepare plums into bite sized pieces.
3. In a serving bowl, mix oranges and plum pieces together, together with halved grapes.
4. Gently fold in blackberries and garnish with redcurrants.
5. Serve with live yogurt and chopped hazel nuts.

From Rose Barreto Personal Assistant and Office Manager

”I came to see you suffering from a severe bout of ulcerative colitis, having suffered with periodic attacks over the last 20 years…… Your gentle and compassionate phone calls got me through those early days (of homoeopathic treatment and advice ) and after a fortnight I was feeling remarkably better…. A month on, my lifestyle has completely changed … and I am a different and well person now.

I would like to say a very big thank you for treating me and guiding me through something I thought to be incurable, I am absolutely convinced that your recommendations will keep me free from future colitis attacks.

Another bonus is that I have not had a single headache for the past few weeks despite normally having headaches and a debilitating migraine at least every couple of months.”

ULCERATIVE COLITIS

Ulcerative colitis is a chronic, inflammatory disease affecting the colon. Ulcers with blood and mucus may be present.

It differs slightly from irritable bowel syndrome and spastic colitis which are chronic disorders involving the central nervous system.

These conditions may be brought on by stress, food intolerances or allergies, antibiotic abuse or poor diet.

Stress reduction plays an important role in the treatment of all these disorders and correction of diet is vital.

Alternative therapy is very effective in the treatment of these diseases.

QUINOA WITH CINNAMON AND POMEGRANATE SEEDS

Side dish savoury or sweet

This versatile dish goes well with fresh orange, grapefruit, apricot, peach, nectarine, plum or mango for a breakfast filled with sunshine. The addition of yogurt, sunflower seeds and tahini would supply essential minerals calcium, magnesium, selenium and zinc

The recipe accompanies chicken, turkey or quail cooked with Middle Eastern flavours such as coriander, cumin, fennel, lemon, sesame, pistachio and almond equally well.

Quinoa is a high quality protein food, treasured by the Incas as food of the Gods.

Serves 2

140 g / 5 oz quinoa grains
425 ml / ¾ pint water
½ orange, juice and grated zest
1 cinnamon stick
6 cloves

For the garnish

2 oz pomegranate seeds (optional)


1. Place quinoa, cinnamon, orange zest and water in a pan.
2. Bring to boiling point, then reduce heat and simmer for approximately 10 minutes, till grains break open and separate.
3. Remove cinnamon and cloves.
4. Stir in orange juice and garnish with pomegranate seeds.

PUMPKIN SOUP

Starter


Now, here’s a real treat for the autumn. Pumpkins are super stars in nutritional terms. Their nutrients are world class, being high in fibre, low in calories and packed with rich colour, vitamins A, C and E, pantothenic acid, as well as calcium, iron, potassium and magnesium.

In addition this, pumpkins break down when cooked, to produce a smooth, creamy puree, full of subtle autumn flavours.

Serves 4

1 large onion, diced
1 tbsp. rapeseed oil
450g /1lb pumpkin flesh, diced
225g /½ lb sliced carrots
500ml / ½ pint fresh, good quality vegetable stock
¼ tsp ground cinnamon
2 bay leaves
freshly ground black pepper

For the garnish

1 tbsp low fat bioactive plain yogurt

1. Place onion and oil in pan and cook over low heat till soft and golden.
2. Add pumpkin and carrot and cook gently till beginning to soften.
3. Add stock, cinnamon and bay leaf and pepper.
4. Bring to boiling point, then simmer gently till pumpkin and carrot are tender.
5. Place in processor and whizz till smooth.
6. Serve piping hot and garnish with a swirl of yogurt.

CELERIAC PUREE

Vegetarian side dish

Celeriac puree must surely be one of the greatest treats of autumn and winter, its texture is exquisite and its favour sublime! This is party food at its best.

Celeriac contains good amounts of slow release carbohydrates; vitamins B, C, calcium, magnesium, potassium and a high iron content.

Celeriac is a diuretic and is good for arthritis and kidney stones. It aids detoxification and also benefits the lymphatic and nervous systems.

Serves 4

1 celeriac root, peeled and chopped into large cubes
2 slices soft goat’s cheese, broken into small pieces


For the garnish

1 tbsp freshly chopped coriander

1. Place celeriac cubes in a steamer and steam gently until tender, 20 -30 minutes.
2. When cool, place cooked celeriac in blender, with a little of the water from steaming, and process to form a completely smooth puree, adding more of the reserved water if necessary. This puree may be frozen for use at a later date if desired, but be sure to freeze the flavoursome reserved water also, as it may be useful during final preparation.
3. Heat puree very gently, adding more of the reserved water if required.
4. Place in a greased, warm fireproof serving dish and scatter with cheese, then place in hot oven for 10 minutes or until cheese is beginning to tinge golden.
5. Serve piping hot garnished with finely chopped coriander.