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Seasonal Food Shopping Calendar

January
Cabbage, cauliflower, celeriac, forced rhubarb, leeks, parsnips, turnip, shallots, squash, goose, lobster, scallops

February
Cabbage, cauliflower, celeriac, chard, chicory, forced rhubarb, kohlrabi, leeks, parsnips, spinach, swede, turnip, mussels, halibut, guinea fowl, lobster

March
Beetroot, cabbage, cauliflower, leeks, mint, mooli, parsley, broccoli, radishes, rhubarb, sorrel, sardines (fresh ones!), lobster

April
Broccoli, cabbage, cauliflower, morel mushrooms, wild garlic, radishes, rhubarb, carrots, kale, watercress, spinach, rosemary, flowers, spring lamb, cockles

May
Broccoli, cabbage, cauliflower, gooseberries, parsley, mint, broad beans, rhubarb, new carrots, samphire, asparagus, sea bass, lemon sole, sardines, duck, sea trout

June
Carrots, cherries, elderflowers, lettuce, strawberries, peppers, asparagus, redcurrants, peas, rhubarb, gooseberries, tayberries, tomatoes, courgettes, broad beans, welsh lamb, crab, salmon, grey mullet

July
Carrots, gooseberries, strawberries, spinach, tomatoes, watercress, loganberries, sage, cauliflower, aubergine, fennel, asparagus, cabbage, celery, cherries, lettuce, mangetout, nectarines, new potatoes, oyster mushrooms, peas, peaches, radish, raspberries, rhubarb, tomatoes, french beans, Trout, pilchards, clams, pike, pigeon

August
Carrots, gooseberries, lettuce, loganberries, raspberries, strawberries, cauliflower, aubergines, nectarines, peaches, peppers, courgettes, rhubarb, sweetcorn, greengages, basil, peas, pears, apples, French beans, tomatoes, crayfish, hare, skate, john dory

September
Apples, aubergines, blackberries, cabbage, carrots, cauliflower, cucumber, damsons, elderberries, figs, French beans, grapes, kale, lettuce, melons, mushrooms, nectarines, onions, peppers, parsnips, peas, peaches, pears, potatoes, pumpkin, raspberries, rhubarb, spinach, sweetcorn, tomatoes, duck, venison, oysters, sea bass, grouse, mussels, partridge, wood pigeon, brown trout

October
Apples, aubergines, beetroot, cabbage, carrots, cauliflower, courgettes, grapes, lettuce, marrow, mushrooms, parsnips, potatoes, squash, tomatoes,  watercress, guinea fowl, partridge, grouse, mussels, oysters

November
Cabbage, pumpkin, swede, cauliflower, potatoes, parsnips, pears, leeks, quinces, chestnuts, cranberries, beetroot, grouse, goose

December
Celery, cabbage, red cabbage, cauliflower, celeriac, pumpkin, beetroot, turnips, parsnips, sprouts, pears, swede, wild duck, goose, sea bass, turkey

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Simple Nutrition for Health & Weight Management
By Patrick Dale (May 2006)

Let’s face it – most people are confused as to how to eat for health, fitness and weight management. If I had a pound for every person who asked me what diet they should follow, what foods they should or shouldn’t eat, what foods will help them lose weight, I’d be a very wealthy man indeed.

So many people worry about choosing the right diet, planning their meals, organising their gym workout etc that they don’t actually get around to doing what they need to do, I.E. getting in the gym, working hard and eating a little less! Weight management is EASY. Okay, you need a modicum of will power, some common sense, a bit of application and a little self discipline but the science of weight loss is simple.

Weight management is like running your bank account…if I spend less than I earn, I increase my bank balance – or in nutrition speak, I will gain weight (specifically adipose tissue or fat). If I spend more than I earn, my bank balance will decrease – this is the equivalent of losing weight. Spend too much and the bank manager will be on my case. Lose weight too fast, and my body will rebel and stop me wasting away to nothing.

To keep this analogy going, there are hundreds of credit cards, loans, types of overdraft, HP plans etc that allow us to go overdrawn, likewise there are hundreds of diets, exercise plans, and food supplements that will help me to lose weight.  You just need to stick with one plan and give it time to work. Use the one that slots as seamlessly as possible into your life style and is sustainable, manageable, practical and healthy. It doesn’t matter how good the diet is, if you can’t stick with it, it WILL fail. Just like at the bank, if the repayment plan is prohibitive, restrictive or just unmanageable you won’t be able to make the payments, no matter how attractive the interest rate was! Remember, the people who are promoting diets like South Beach, Cabbage Soup, Weight Watchers, Atkins etc are trying to SELL you something so obviously they are going to tell you that their plan is the best and that it is easy to stick to. The reality seldom matches the promise. Be honest – although the cabbage soup diet is virtually guaranteed to help you lose pounds, who in their right mind would want to swap food for some green tasteless and flatulence causing gruel for any meaningful length of time!?! 

Ironically, the diet business is the most successful unsuccessful business ever! In recent surveys it was found that 95% of dieters FAIL to stick with their chosen weight loss plan because of its unpleasant or restrictive eating regime. And when our dieter “falls of the wagon”, they just jump straight back on another one and try the next popular diet to come on the market! 

So, why do so many people ask the same questions over and over again? Because there is so much nutrition information and mis-information around! Most people flit from one nutritional approach to another, seeking out the magic diet that will give them the results they seek. Let’s face it – most of us want to be slimmer YESTERDAY! No body wants to lose a measly pound a week. Sadly though, successful weight loss is not sexy, fast, or dramatic. It is a slow gentle process which takes time. Very few dieters ever come to grips with this fact and are frequently disappointed when they fail to lose a stone in a month as they were promised by some diet plan or celebrity endorsed dietician.

Many diets are impractical, unpleasant, and restrictive in the extreme and can only be maintained for short periods of time. To make matters worse, when our dieting client returns to their previous eating régime, they often put the weight they lost back on – plus some extra weight for good measure and end up not only failing to reach the goals they set for themselves but actually getting further away from their ideal weight.

There are numerous physiological reasons for this happening – far too complicated to explore here, but basically can be summarized by examining the “Starvation Response” which is triggered when energy (calorific) intake is reduced by too much.

Our bodies know that fat is essential for keeping us alive during periods of starvation, so when calorie intake are reduced too low, the body will try and keep hold of this valuable resource for as long as possible. Your body has no idea you are voluntarily eating too little. It makes the assumption that there is not enough food around for your survival and makes certain physiological changes accordingly. Think about it – who will live the longest when stranded on a desert island with no food…the person with next to no body fat or the person with lots? Mr “Lean and Got a Six Pack” won’t be looking so good after a couple of weeks of little or no food, whereas our overweight friend will be okay for a much longer period of time. Nature is so cruel!

Basically, the starvation response results in muscle loss, increased fat storage capabilities, lowered metabolic rate, increased hunger and ultimately diet failure…all of which will prolong your life when food is in short supply but in terms of weight management not really what we’re after, I think you’ll agree.

So, how can we avoid triggering the starvation response? Quite simply, we need to make haste slowly. Aim for a slight reduction in calories, a slight increase in activity levels. The body needs to almost be tricked into giving up it’s fat stores – do it too fast and we will trigger the starvation response which will, without a doubt, halt any progress and cause a rebound in fat mass gains…the so-called Yo Yo diet.

Additionally, to avoid any loss of muscle, we need to engage in strength training. If your muscles are being challenged regularly, you body will keep hold of those muscles more readily, even if there is a calorie deficiency – it’s a case of “use it or lose it.” CV exercise actually promotes muscle breakdown (catabolism) where as strength training promotes the building up of muscle (anabolism).

So, we are going to try and keep nutrition simple. This plan (note – not a diet as this approach could be used very long term) is as easy as it gets…no complicated recipes to follow, no supplements to buy, no weird foods to consume – just simple nutrition which will help you reach and maintain your goal weight.

I can sum this approach up in one sentence – Every meal must consist of a lean protein plus fruit and or vegetables, drink only water, green tea or juices you have freshly pressed your self.

That’s it. Hardly earth shattering or complicated, but very effective. No calorie counting or weighing or measuring your food…just make sure every meal contains protein and fruit or veg.

Protein foods…
Eggs, any “real” meat (non-processed), fish, some dairy is okay but preferably natural products like plain yogurt, also nuts, whey protein powder and soya (minimal amounts for males, moderate amounts for females).

Vegetables…
Any and all except for white potatoes, and even they are okay occasionally especially post training.

Fruit…
Any fruit in its natural state is ok, but citrus preferred and careful with bananas. Homemade juices are okay, but no shop bought juices as these are generally so processed they are missing all the vital vitamins and minerals and are really only sugary soft drinks and not healthy at all.

Fats…
Make sure all meals contain a sensible amount of healthy fats. Often this will come from the protein portion of the meal but may also include olive oil, sunflower oil, fish oils, nut butters and oils, dairy butter (NOT margarine) etc.

Foods that contain wheat and other grains are excluded so no bread or pasta. Noodles and rice are also a no-go. Breakfast cereals are generally sugar laden and wheat based so likewise they are off the menu. This will be a departure for many of you, but once you get used to it, this is a very healthy way to eat and will help you reach your body composition goals relatively easily and without triggering the starvation response.

Basically, if it didn’t roam the earth, swim in the sea, or grow on the land, you can’t eat it. Avoid all processed foods and try where possible to only consume food in its most natural state. If the food is “man made” it’s probably not very good for you. If it’s in a packet, there are probably better choices you can make and if anything on the ingredient list is unpronounceable then you really shouldn’t be putting it in your body!

Ingredients that should set alarm bells ringing and should be avoided where possible include anything hydrogenated or partially hydrogenated, artificial sweeteners, emulsifiers, acidity regulators, nitrates, gelling agents, colorings, preservatives, or anything else that sounds like it belongs in a chemistry set rather than in your stomach!

Ideally, more than one fruit/vegetable should be consumed in each meal…we need a wide variety of foods to make sure we get the full spectrum of vitamins and minerals necessary to support health. One very good approach is to adopt a traffic light system when selecting vegetables or fruits. Simply select foods of different colors in each meal, e.g. red tomatoes, yellow peppers, and green lettuce. By mixing the colors of foods consumed, we are more likely to be getting a good variety of nutrients.

If possible, try to purchase the organic versions of all foods mentioned. Organic food is produced without the use of pesticides, insecticides, fertilizers, hormones, antibiotics and other possibly harmful chemicals. Generally they cost a little more but often taste much more “real”. If it impossible to buy organic, make sure all food (including meats) are washed thoroughly to remove any surface traces of chemicals.

As far as food portion sizes go – don’t be too anal about weighing and measuring with the exception of nuts and fats which are quite calorie dense and should be avoided in very large amounts and consumed in relative moderation. When planning a meal start off with your protein portion – a medium sized chicken breast or steak for example, then pile on the veggies and add some healthy fats to round the meal off. Adjust portion sizes as hunger, energy and bathroom scales dictate.

Food preparation is something else we need to consider. The way we cook our food can be either beneficial or possibly detrimental to our health.
Preferred cooking methods include the following…

• Steaming – especially vegetables and fish
• Grilling – for meat and fish (Non-stick grills like the George Foreman are excellent tools for the health and waist conscious!)
• Stir frying – for most foods
• Boiling – for vegetables but careful not to over cook
• Roasting – for vegetables and meats

Microwaving is very convenient but the effects of microwaves on food and health are still relatively unknown. Some evidence suggests that microwaves may actually alter the chemical structure of our foods in such a way as to render them unhealthy. In one recent study, plants were watered using cooled microwaved water. The plants failed to sprout and soon died. Whilst not conclusive, this does seem to suggest that microwaving may be harmful so where practical use more traditional cooking methods.

If possible and palatable, try to eat fruit and vegetables in their raw state, thus preserving the vitamin and mineral content that can be lost in the cooking process. Over cooking of fruit and vegetables should be avoided at all costs as excessive or prolonged exposure to heat can damage the fragile micro nutrients and reduce their healthful qualities…

Despite appearances, meals that meet the above criteria needn’t be terribly dull. It’s all about using your imagination and coming up with interesting combinations of the permitted foods. Don’t forget the condiments either – healthy sauces and salad dressings can be made in very little time and add a whole new dimension of taste to an otherwise
uninspiring meal.

Why not consider adding the following to your grocery list…

• Balsamic vinegar
• Olive oil (extra virgin, cold pressed only!)
• Unsalted butter (ok in small amounts)
• Sea salt
• Black pepper
• Paprika
• Chili or curry powder
• Various herbs and spices

It is possible to make your own sauces, salsas and dressings to spice up any meal using the permitted foods.

So, there we go. I don’t promise you will lose a dress size by the end of the week, nor do I swear you will be a stone lighter by this time next month. What I do assure you is this – eating the types of foods listed above and avoiding the man made “frankenfoods” will give you the shape you want and the health you want without making your life so complicated you don’t know whether you are coming or going. And the best thing? This super diet won’t cost you a penny! No books to buy, no supplements to purchase, no charts to fill in. It’s a simple matter of eating the foods nature intended us to eat before processed foods became the norm.

Oh – the name of this diet? Needs something snappy and marketable…now if only I could think of one, I’d be a millionaire by now!

A PS of sorts: Anyone involved in serious exercise on a regular basis may find that following the guidelines above may leave them feeling a bit weak or fatigued – especially post exercise. After training, the body’s own stored carbohydrate (called glycogen) levels are depleted to a greater or lesser degree. For a similar bout of exercise to be performed, our glycogen stores must be replenished. It is important to try and do this as fast as possible to promote anabolism (tissue growth and repair) and minimize catabolism (tissue breakdown).

To achieve this, during the post exercise period we can veer away from the guidelines above and include foods that are normally not allowed.

Our post training meal can include more refined, lower fiber carbohydrates such as rice, pasta, bread, cereals, grains, potatoes etc. as these will now be used in the restocking of our glycogen stores and are highly unlikely to end up being stored as fat.

Post training, the body’s main job is replenishment of glycogen stores so as a result it will use the majority of carbohydrates consumed in this window of opportunity for restocking of these vital supplies of stored carbohydrates. Make sure that post training meals also contain protein to kick start muscle anabolism and we have a great jump start to our after training recovery, which should lead to being better equipped for our next work out.

Good examples of post training meals include:
• Peanut butter sandwich
• Baked potato and tuna with olive oil and side salad
• Pasta with chicken in a tomato sauce
• Rice with pork and vegetable stir fry
• Cottage cheese with wholemeal bread
• 2 bananas and a handful of unsalted nuts
• Fruit and plain yogurt blended into a “smoothie” 
• Whey protein powder blended with plain yogurt and fruit.

There are many options to select from so just choose a few different ones and rotate them from day to day to ensure a wide variety of nutrients are being consumed.

Think of this meal as being a reward for training hard, safe in the knowledge it will do little to unhinge your weight management efforts – then return to your simple but effective eating plan for the rest of your meals.

Patrick Dale.

Patrick Dale has been involved professionally in health & for over 20 years in capacities as wide ranging as gym manager, to personal trainer to lecturer for Premier Training international, a leading provider in courses for exercise professionals. Patrick was also a member of the British Royal Marine Commandos where he put his fitness levels were tested on a daily basis in both training and active service. A life-long exerciser, patrick has a long and broad knowledge of all things sport, exercise and nutrition related and practices what he preaches by exercising most days of the week. His main area of interest now lie in high performance training, weight management and strength/power training but has still enjoys helping beginners getting started in exercise.

Please feel free to email patrick at expatrickdale@hotmail.com for advice and further information.

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Your Fat Cells Are Listening
By Carol Tuttle

Carol Tuttle is a Master Energy Therapist and the author of the best-selling book, Remembering Wholeness: A Personal Handbook for Thriving in the 21st Century.

At a quantum level, we are all just big bundles of energy. Our thoughts are energy, our words are energy, and our emotions are energy. Whatever you choose to focus on multiplies. That is, energy flows to whatever you think about a lot, speak about a lot, and whatever you respond to with emotion -- and it grows.

You have a relationship with your body, and YOUR BODY IS LISTENING TO YOU!          

If you keep telling your body it is FAT, it will continue to be fat for you. Your cells are an intelligence system with which you communicate. Whenever you say, "I am fat," your fat cells listen and respond.

Most people with weight issues are very practiced at speaking negatively about themselves and their bodies. The result is that, by doing this, they keep adding to the problem. 

It is almost impossible for your body to change when you keep sending it negative messages. As long as you say, "I am FAT," you give your body more instruction and energy to BE FAT!

I teach my clients to change their language to support their body in changing. Changing the negative "I am" to a positive "I am" is a powerful first step.

Change the "I am fat" to "I am slimming down." Change the "I never get results; it is too hard to lose weight," to "I am getting results; it is getting easier to lose weight."

Some people have a hard time saying a positive "I am" when that is not their current reality. The point is, if you want to change your reality, you had better start changing the way you think and speak about it.

Your body's intelligence system is smart. I believe the natural state of the body is to be lean and healthy. The body is always striving for this outcome, yet the power your mind has to disrupt this natural outcome is strong -- especially when your body keeps getting daily doses of negative feedback from you.

Trust your body to start doing the job it was created to do for you. If you despise your body, you weaken it and block its power. 

Love your body in its current condition. The body is in many ways like a small child: it just wants to do a good job and be appreciated and loved. You wouldn't tell a 4-year-old child that she was no good and unlovable, would you? Imagine your body as if it were a small child, to whom your thoughts and words are directed every day.

Are you being an abusive adult to your body? Stop abusing your body with your thoughts and words. Start loving your body, and you will be amazed at how it will start working even harder for you to get the results you desire.

The following are some of my clients' favorite affirmations that can be used to empower your body. To give even more power to these statements, tap on your solar plexus while you repeat them in your thoughts or out loud:

• I am healthy and lean.
• I give myself recognition beyond food.
• I love myself, I love my body, and fat just disappears.
• I look nice; I am active; I am enough; and I count.
• I am my ideal weight.
• I feel great in my clothes.
• I enjoy exercising several times a week.
• I can say "No."
• It is easy to find other things to do in the evening rather than eating.
• I can let down my walls.
• I am proud of my body; it did what I told it to do.
• My body's natural state is to be lean.
• I am fulfilled.
• Food is a resource I manage wisely.
• My metabolism works great.
• My body knows what to do with what I give it.
• I am patient with my body as it learns new habits.
• Others notice how great I look and feel.
• My organs are relieved of overwork.
• I am slim and trim.
• My body responds to my thoughts.
• I am physically, emotionally, mentally, and spiritually balanced and healthy.
• I am whatever I think and feel I am.

Your body IS listening to you! Free it up to do the job God gave it to do. Your body's natural, God-given state is to be lean and healthy. What are you telling your body? Start empowering your body right now and it will amaze you how strong and powerful it really is, and how much more successful you will be in letting go of excess weight and gaining more health.

Learn more about how to maximize your body's ability to lose the excess weight and gain more health on Carol's best-selling Audio CD "Clearing the Issues that Are Keeping You FAT!" Just click on the title to review this great product.

This just in: EFT Therapist and leading Energy Psychology Expert Carol Tuttle just released one of the finest programs for weight loss with ease that includes not only the best energy-healing methods for weight loss, but the best hypnosis tools to reprogram your subconscious mind for success. You can check it out at WWW.HYPNOSISNETWORK.COM/101.