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Healthy Food Guide
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Dec-19
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DECEMBER
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2 MIN READ TIME
DECEMBER
WHAT TO COOK IN
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This article is from...
Healthy Food Guide
Dec-19
VIEW IN STORE
Other Articles in this Issue
Healthy Food Guide
HELLO
With Christmas looming, you’re probably anything but
Meet our experts
Every issue is researched by our dietitians, registered nutritionists and GP
Your say…
This month you value our diet and drinking advice, but want us to cook more seasonally
Your road to RECOVERY
Do you have several gut symptoms, including tummy pain? Taking charge of your digestive health could transform your wellbeing
Discover the cause of your TUMMY TROUBLE
This can be quite tricky, because you can’t simply take a test. Identifying IBS therefore involves ruling out other possibilities
Are your symptoms really IBS?
Self-diagnosing IBS can be a risky business, but answering the questions below will give you a clearer idea of your condition and help identify your particular symptoms. If you do this before you visit your GP, it will make it easier to pinpoint the problem
CHANGING your diet
Diet has revolutionised the way we manage IBS, with research demonstrating that the majority of people are able to improve their symptoms by making changes to what they eat and drink
UNDERSTANDING FODMAPs
If your IBS is more stubborn and doesn’t respond to limiting and monitoring your intake of trigger foods, it’s worth considering a diet that’s low in FODMAPs
The foods that can MAKE A DIFFERENCE
If you’re eager to try a low-FODMAP approach but aren’t yet ready or able to work with a doctor or dietitian, try substituting some of the problem foods for more gut-friendly alternatives
Find your route to a HEALTHIER GUT
Use this step-by-step process to help you tailor your diet to improve your health
5 TAKEAWAY tips
You may need to try a variety of tactics to help manage this complex condition. Here are five things to consider when you’re looking for ways to alleviate symptoms
NEWS
HEALTHY STARTS
The latest news, trends, research updates and best buys
The healthy cook’s MICHELIN-STAR MENU
A new study has revealed the top 10 ingredients used by restaurants with two or three Michelin stars. Here’s how to use them at home…
SHOPPING
DIET-FRIENDLY CHOCOLATE BARS
This year you can treat all your loved ones, even if they’re on a special diet. Trinity Hislop has picked the best alternatives to traditional chocolate bars – because no Christmas stocking is complete without one!
The HFG wellbeing wishlist
Indulge family and friends with a gift that has the feelgood factor. Trinity Hislop delivers our top picks for a healthier lifestyle, from convenient food prep to fitness motivation
NUTRITION
EAT, DRINK, BE MERRY… & beat stress
Too much going on this season? Dietitian Juliette Kellow reveals the festive foods that will help you dial down the tension, promote calm and even increase feelgood hormones
STRESS-BUSTING FESTIVE FOODS
When festive stress reaches its peak (some time around
Walnuts Why they’re not just for Christmas…
Forget that single decoration on top of the walnut whips our grannies loved. Eating a handful of walnuts regularly offers plenty of health benefits. Melanie Leyshon looks at their nutritional virtues, while Phil Mundy shares three easy festive recipes
3 EASY WALNUT RECIPES
HFG recipe consultant Phil Mundy’s ideas for enjoying them as a snack, supper or treat
HEALTH
THE BEST GIFTS MONEY CAN’T BUY
It’s a time to give… and to receive. But if Christmas sometimes seems overly commercial, it’s worth remembering the best presents don’t have to be expensive or destined to be thrown away. Jo Waters talks to five big-hearted women who each gave a very special gift – either to a loved one or to a complete stranger
WELLBEING
TEA & SYMPATHY AT THE listening café
Imagine a place you can take your stress – and leave it behind. The rise in popularity of special after-hours sessions in mainstream cafés is proving how good it feels to talk, says Laura Day
Decorating with herbs
HOME-GROWN ADVICE FROM JENNIFER IRVINE
CAN’T SLEEP? Let me tell you a story…
Bedtime stories are no longer just for children. Audio books and mobile apps are being put to use to help adults beat poor sleeping habits, reports Laura Day
DECEMBER RECIPES
A special start to the day
These pretty bowls of porridge with nutritious toppings turn holiday breakfasts into a treat
On the FLEXITARIAN MENU today…
Mince no longer just means beef – poultry and plant-based options taste as good (or even better, some say). Try our ideas to use this versatile ingredient every which way
Healthy tonight
Keep your energy levels up on busy days with our nutritionally balanced family pleasers
Dinner for one
Give eggs on toast a sophisticated spin with this 10-minute wonder
6pm panic
High in iron and protein but low in fat and salt, this creamy pasta is a healthy fix for cold winter evenings
DO THE ROUNDS WITHOUT RUINING YOUR DIET
It’s easy to get carried away when the canapé trays glide by. Follow nutrition editor Amanda Ursell’s bite-size tips for choosing those nibbles wisely, and tucking into eight to 10 items can turn into a nutritious and fun alternative to a meal
HEALTHY HOMEMADE CANAPÉS
Each recipe makes 10 SERVINGS
MEAT-FREE FEASTING
Traditional Christmas sides have never looked or tasted so good. In fact, our little flavour twists elevate these veggies to a star status all of their own
FRESH from the FREEZER
Pop these delicious free-from dishes into the freezer, ready to reheat after late-night shopping trips
FESTIVE LOAF CAKE
Looking for a bake with seasonal flavours but less fat and sugar? This mix-in-one loaf is a Christmas gift – it’s dramatically lower in calories and involves minimum effort
Take a can of REDUCED-FAT COCONUT MILK
Keep a can in the cupboard to whiz up sweet or savoury dishes – perfect for adding a creamy consistency and subtle sweetness
WEIGHT LOSS
YOUR DIET PLAN YOUR WAY
The delicious, nutritious and versatile way to lose weight and keep it off for good
NOW KEEP GOING… Pick and mix your meals
On our website Recipes at healthyfood.co.uk
DON’T MISS
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References
Your guide to the research behind this month’s stories and features
Nutrition lowdown
We cut through the science to help you work out how our recipes – and the foods you buy in the supermarket – fit into a balanced, healthy diet
Calling Santa’s little health helpers
Look after yourself and your guests with Dr Dawn Harper’s checklist for a trouble-free Christmas
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