JOIN the UPPER CRUST

WELCOME

I’VE BEEN GETTING EXCITED about Christmas for some time, mainly

Get healthy the hfg way

● We can help you break out of yo-yo dieting,

LET’S TALK…

I’ve been going to Glow classes for exercise and healthy

HOW I STAY HEALTHY

I arrived at university unable to boil an egg. I

HEALTH NOTES

IN AN EFFORT TO ATTRACT increasingly health-conscious families, restaurant chains

PROCESSED and RED MEAT

THE PRESS HAD A FIELD DAY following the World Health

‘My baby plans were at risk’

There was one day that changed everything. We were desperate

FOOD to LIFT YOUR SPIRITS

THE PHRASE ‘FOOD FOR THOUGHT’ has become a bit of

Q&A Expert Advice

HFG experts Juliette Kellow, Phil Mundy and Jennifer Low discuss

The truth about your festive tipple

THOSE OF US WHO ENJOY A GLASS OR TWO OF

SING YOURSELF SLIM

THIS MONTH, MILLIONS OF US will tune into the final

PLEASE SETTLE MY TURBULENT TUM!

STRESS, ALCOHOL, RICH FOOD and too much of it… It’s

WHY WE NEED… PHOSPHORUS

Phosphorus is present in every single cell and, after calcium,

A GOOD NIGHT OUT (without the weight gain!)

CHRISTMAS COMES BUT ONCE A YEAR, yet so often it’s

DECEMBER WHAT TO COOK THIS MONTH

IF YOU ONLY MAKE ONE THING... serve our salmon filo

HFG’S WEEKLY DIET PLANNER

OUR MENU PLAN is designed to help you lose around

FAMILY MEALS sorted!

1kg butternut squash, peeled, seeds removed and cut into 2cm

SPECIAL OCCASION BREAKFAST

140g jumbo oats (or a mixture of oats, spelt and

6pm PANIC

1 Heat the oven to 220°C/fan 200°C/ gas 7. Put

The SIMPLE SUPPER club

PREP 10 MIN COOK 30 MIN + RESTING SERVES 4

SIDES to chop and go

1 Set a saucepan over a medium heat. Add the

CHEERS to THAT!

For an extra flourish, freeze a couple of berries or

12 HEALTHY TWEAKS for the BIG DAY

76% of us still sit down to turkey at Christmas

STOP THE CLOCK SUPPERS

1 Preheat the slow cooker. Put the beef, onions, ground

CHOCOLATEY CROWD-PLEASERS

2tbsp dried fruit, such as dried cranberries, currants and chopped

SMOKED SALMON

ANY CHRISTMAS PARTY worth saving the date for usually has

SEASONAL ways to FIVE-A-DAY

They may be one half of the famous festive duo

A healthier Christmas order

We’ve picked our favourite speciality box deliveries to prevent that

How many CALORIES in that DIP?

Remember, it’s not only about the calories – watch out

THIS vs THAT

is traditionally made with a large amount of dried fruit,

MANUKA HONEY

It’s the honey produced by bees feeding on the New

REFERENCES

● Bacon, S L et al (2015) Association between patterns

NUTRITION LOWDOWN

JUST LIKE PRE-PACKED FOODS, all our recipes provide detailed nutrition

5 TOP FACTS to TAKE AWAY

CHOOSE DIPS for your buffet table wisely…Our calorie scale shows