WHY WE NEED… VITAMIN B3

WELCOME

MOST OF US NOW KNOW SOMEONE with type 2 diabetes,

Get healthy the way hfg

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

LET’S TALK…

The Know your portion sizes and How to cut hidden

HEALTH NOTES

Yogurt lovers will be pleased to hear including it in

CAN TYPE 2 DIABETES REALLY BE REVERSED?

IF YOU’VE BEEN DIAGNOSED WITH TYPE 2 DIABETES – or

NUTRIENTS THE UNUSUAL SUSPECTS…

YOUR GOOD BONES INSURANCE POLICY

IT’S EASY TO ASSUME THAT osteoporosis only affects other (more

A BITTER PILL TO SWALLOW

YOU’VE DONE NOTHING wrong. Your doctor advised you to make

Cook like a VEGETARIAN

EATING A VEGETARIAN DIET is easy these days, with so

POSTURES, LADIES

JUST ONE CELEBRITY NAME-CHECK of a food or exercise can

STICKING WITH FITNESS

Be inspired: our determined Get Waisted participants share their final

HOW I STAY HEALTHY

I’ve always been sporty. I played badminton internationally at school

WHAT TO COOK THIS MONTH

Gluten-free soda bread (p77) that tastes like actual soda bread,

HFG’S WEEKLY DIET PLANNER

OUR MENU PLAN is designed to help you lose around

FAMILY MEALS sorted!

1 carrot, peeled into ribbons Fresh coriander leaves, to garnish

SUPER BOWLS

1 Steam the green beans for 3 min or until

Sesame tofu with rice

1 Cook the rice according to the pack instructions, then

SOUTHERN ‘FRIED’ CHICKEN

1 Put the chicken, garlic, cayenne pepper or hot chilli

6pm PANIC

1 Spray a wok or a large non-stick frying pan

Pack more into PASTA

4 spring onions, finely chopped Grated nutmeg, to taste, plus

SALMON FILLETS

CONVENIENTLY sold as portions with no fiddly prep required, salmon

Phil Vickery’s GREAT GLUTEN-FREE BAKE-OFF

ALL MY GLUTEN-FREE COOKBOOKS have been the result of experimentation

DAIRY-FREE BAKES

1 Heat the oven to 180°C/fan 160°C/gas 4. Line a

EASY LIVING PUDS

1 Heat the oven to 190ºC/fan 170°C/gas 5. Put the

SEASONAL ways to FIVE-A-DAY

This smoother sibling of the peach is juicy enough now

THIS MONTH WE LOVE

We’ve scoured the shelves for greattasting, nutritious products and selected

How many CALORIES in that SNACK PACKET?

• Snacks that sound healthy (think vegetable or baked crisps)

MISO PASTE

This staple of the Japanese diet is made from three

AFTERNOON TEA

REFERENCES

● Eales, J et al (2016) Is consuming yoghurt associated

NUTRITION LOWDOWN

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

5 TOP FACTS to TAKE AWAY

Worried a meat-free Monday will leave you protein shy? The