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Healthy Food Guide
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January 2016
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MAKE 2016 your FITTEST YEAR EVER!
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This article is from...
Healthy Food Guide
January 2016
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Other Articles in this Issue
TALKING POINTS
WELCOME
SIMPLE BUT EFFECTIVE, my new year health check of choice
Get healthy the hfg way
● We can help you break out of yo-yo dieting,
LET’S TALK…
I just want to say how much I LOVE my
HOW I STAY HEALTHY
Did you succumb to excesses over Christmas? Like everyone, I
HEALTH
HEALTH NOTES
A Western diet high in processed and red meat, refined
ACRYLAMIDE
We all love a crispy potato, but a potentially dangerous
TRIM YOUR TUM and Boost Your Health
NEED TO LOSE WEIGHT? Step away from the scales and
BODY FAT the inside story
THESE DAYS, the health-conscious among us know that, when it
HEALTH HEROES OR FOOLISH FADS?
FROM appetising smoothie bowls to rather scary-sounding vitamin injections, it
HEALTH by NUMBERS
A Body Mass Index (BMI) of 25–29 puts you in
PATCH & GINGER NEED DIET TIPS, TOO!
AT BREAKFAST TIME, your dog is at your feet, looking
WHY WE NEED… VITAMIN D
In babies and young children, a lack of vitamin D
RETRO BEANS and PULSES are back!
GOOD INTAKES OF PULSES, which include beans, peas, chickpeas and
RECIPES
WHAT TO COOK THIS MONTH
IF YOU ONLY MAKE ONE THING... enjoy our Thai chicken
HFG’S WEEKLY DIET PLANNER
OUR MENU PLAN is designed to help you lose around
Lighter spicy stir-fry
1 long red chilli, deseeded and sliced lengthways into thin
THE FOODLOVERS’ waistline friendly collection
‘I’ve realised that I tend to get stuck in a
Easy overnight OATS
Park the porridge in favour of Phil Mundy’s easy bircher
FAMILY MEALS sorted!
1 Cook the pasta in a large saucepan according to
CHOOSE your topping…
1 Heat the oven to 220°C/fan 200°C/gas 7. Put each
AVOCADO
THE FASHIONABLE SET eat them on toast and blend them
Crispy fish with cheese sauce
1 Heat the oven to 200°C/fan 180°C/gas 6 and line
ENERGY BITES
1 Mix the dates with the orange zest and juice
BAKE AWAY a RAINY DAY
3tbsp sunflower oil 90g smooth apple sauce (to make your
SHOPPING
SEASONAL ways to Five-A-Day IN JANUARY
The ‘pale and interesting’ relative of the carrot packs just
THIS MONTH WE LOVE
Wholesome meets freezer in this range of meals, soups and
How much SUGAR in that GRANOLA?
• ALWAYS look at the ingredients list, as well as
What’s the deal with… UMAMI
Notoriously hard to define, the word comes from the Japanese
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The oil of choice in the Med is made from
DON’T MISS
REFERENCES
● American College of Rheumatology (2015) Diet May Determine Your
NUTRITION LOWDOWN
JUST LIKE PRE-PACKED FOODS, all our recipes provide detailed nutrition
5 TOP FACTS to TAKE AWAY
NEW YEAR DETOX? Forget silly fads – just add more
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