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July 2018
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Weight-loss star
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35 MIN READ TIME
Weight-loss star
LUCY COWELL, 49 HEIGHT 5ft 5in (1.65m)
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This article is from...
Healthy Food Guide
July 2018
VIEW IN STORE
Other Articles in this Issue
Healthy Food Guide
Hello
I’m typing this letter slightly hunched with my chin
Meet our experts
Every issue is researched by our dietitians, registered nutritionists and GP
Why you can trust us
The Healthy Food Guide experts believe that making small diet and lifestyle changes brings the best long-term gains. This is how we help you move to a healthier way of life…
Your say
This month you’re sharing ways to keep weight-loss on track and boost flavour
News
Health bulletin
The latest need-to-know from the world of diet and fitness
Health
Why you should create a home for friendly bacteria
The secret to overall good health may live in your gut, according to research scientists – and the best way to keep it healthy is to eat a varied diet with a wide range of foods
20 foods to boost your gut health
Increase the variety in your diet with a rainbow of plant-based ingredients, and the diversity of your gut bacteria will also increase (along with beneficial molecules such as short-chain fatty acids, which can affect your mood). Try these top choices from registered nutritionist Miguel Toribio-Mateas to feed your gut
BOWEL CANCER PREVENTION and RECOVERY PLAN
Experts say up to 20,000 of the 42,000 cases of bowel cancer diagnosed every year in the UK could be prevented by diet and lifestyle changes. We asked the experts for their healthy checklist
MENOPAUSE and the HEAT of the MOMENT
Some symptoms are hard to talk about, but you don’t have to face them alone, says Dr Dawn Harper. Whether you’re suffering a relationship-busting loss of libido or those well documented hot flushes, there’s help out there
The no-hangover guide to SUMMER DRINKING
Relaxing in the garden, outside the pub or watching the sunset from a rooftop bar, it’s all too easy to have one too many. Use our expert guide to keep control while still enjoying the fun of an alfresco tipple
UPDATE YOUR DRINKS CABINET
Our pick of the new low- and no-alcohol drinks and mixers, plus some low-sugar wines and beers
July Recipes
Healthy TONIGHT!
We’ve mapped out a weeknight menu that keeps a check on saturates, as well as delivering low-cal versions of favourites like skewers, burgers and pasta
6pm panic
Satisfy that takeaway urge with our hearty healthier curry
Dinner for one
This spicy fish ‘pasta’ takes care of four of your five-aday. Feel free to add more!
DEMAND a LUNCHTIME RISE
Swap a dull sarnie – and save money on ready meals and deli salads – with our healthy, do-it-yourself quick-prep lunches. Book your slot at the microwave and toaster and you’re all set
Enjoy a week in the MED
With our pullout booklet this month (see p66) mapping
CHICKEN ENCHILADAS
Cheese and soured cream balance the heat of the chilli in Mexican dishes, but both can push calories and saturates over the top. Our version keeps these – and salt levels – in check
CONFECTION PERFECTION
These pretty morsels will add the perfect flourish to your garden party – or keep them in the fridge or freezer for healthier snacking
POPS of COLOUR!
Pull out the lolly moulds and make a cooling batch of our yummy, low-calorie fruit pops
Weight Loss
YOUR DIET PLAN
The delicious, nutritious and versatile way to lose weight
YOUR WAY
and keep it off for good
NOW KEEP GOING…
PICK ONE Breakfast
Pick and mix your meals
PICK ONE Lunch
Nutrition
The meat-lover s HEALTHY
Despite Britain’s unpredictable summers, on average we enjoy nine barbies each year. Given that our favourite food to throw on the coals is still meat, dietitian Juliette Kellow gives us the lowdown on which type is the healthiest – and explains how to barbecue safely
BARBECUE GUIDE
Low intakes of iron, which puts them at risk of iron-deficiency
THIS VS THAT
Swapping that monster helping of takeaway chips for a healthier portion of home-cooked oven chips or sweet potato wedges is a step in the right direction. But which is better? Dietitian Jennifer Low makes a nutritional comparison
SMART VEGETABLE SWAPS
B ROCCOLI SALES SHOW IT’S THE UK’S favourite vegetable
Don’t let it go to waste…
If you grow your own veg or buy them from a local source, chances are they’ll come topped with a bunch of foliage. These green parts are too tasty (and nutritious) for the compost heap. Here’s what you could be missing out on…
Psychology
IDENTIFY YOUR & lose weight for good
Pinpointing your personal eating style makes you more likely to get to (and stay at) your target weight, says Dr Meg Arroll, co-author of new book The Shrinkology Solution
EATING STYLE
Feedback – scales tipping in the right direction, clothes
Looking Good
FIGHTING the 21st CENTURY SLUMP
Good posture doesn’t cost ya, they say… And slumping in front of a computer or checking your phone as you walk not only make you look bad, but could also be harming your health, says Leah Hardy
WHAT TO DO… FIX YOUR BAD HABITS
Bob Chatterjee, consultant spinal surgeon at Harley Street Spine and spinal lead at The Royal Free NHS Foundation Trust, says most people don’t realise the effects of poor posture on their health – or that it’s possible to reverse them.We asked personal trainer Patrick Fallis for some correcting exercises…
WALK & STAND TALL
Good posture is vitaI when it comes to looking eIegant,’ says Diana Mather, director and senior tutor at etiquette consultancy The English Manner (theenglishmanner.com). ‘It’s even more important as you get oIder. No matter what you do to your face, if your posture is bad, you will look old.’ Here are her tips on how to look gracefuI in every situation…
Fitness
Take the plunge Watersports
On a beautiful British summer’s day, what could be
Don’t Miss
FREE! Pukka 7 day herb kits
Two 7 Day Kits, each with 7 organic herbal tea sachets
References
Your guide to the research behind this month’s stories
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
How to man up and lose your beer belly
In eight weeks Jon Lipsey, fitness magazine editor and author, went from chubby to chiselled. Here’s how…
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