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This article is from...
Healthy Food Guide
February 2019
VIEW IN STORE
Other Articles in this Issue
Healthy Food Guide
Hello
The fascination with gut health continues – and with
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…
Plant-based revelations and reassurance over going grey are the hot topics in our inbox this month
NEWS
HEALTHY STARTS
The latest news, views and best buys from the HFG team, plus jackfruit under the spotlight
NIGHT OWLS LESS HEALTHY
A review of studies has revealed being a lark is probably
NEW SNACKS
We’ve been enjoying these healthier sweet snacks on
DOES JACKFRUIT FILL THE MEAT-FREE GAP?
IF YOU’VE BEEN EATING MORE VEGETARIAN or vegan meals
Sprouting seds
As a keen cook and owner of a healthy meal delivery service, Jennifer is a year-round gardener. In the first of a new series about growing your own, she shares advice for planting and enjoying nutritious sprouted seeds
HEALTH
YOUR god gut GUIDE
Gut bacteria, microbiome, microbiota… Most of us know these terms are somehow connected to good health. But what do they mean for our daily diet? Jo Waters asked dietitian Dr Megan Rossi, a leading gut expert, for practical advice
OF THE BEST ‘GUT-FRIENDLY’ DRINKS
If you don’t know your kombucha from your kefir, we bring you up to speed with our pick of drinks packed with gut-friendly potential
What can a health DNA test really tell you?
Home genetic testing kits claim to reveal the secret blueprint of your future health. But how accurate are they, and what are the downsides? Jo Waters investigates
’I just want to keep fit, to feel good and be strong ‘
Dame Kelly Holmes, now a motivational speaker and the founder of her own charity, became a national treasure when she made history by winning gold in both the 800m and 1500m metres at the 2004 Olympics. She talks to HFG about how she’s dealt with her mental health demons, and why she loves quinoa, smoothies and popping up at parkruns just for fun
DON’T MISS
WIN two luxury glamping tickets for Valley Fest
Fancy all the fun of a festival plus delicious food and luxury accommodation? You could be a VIP guest of Yeo Valley Kefir
NEXT MONTH
MENOPAUSE MAKEOVERS Helping you deal with embarrassing
SUBSCRIBE TODAY
01858 438425 Please quote PHFG0219 Lines are open 8am–9pm
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
Have you got the measure of healthy eating?
The government’s Eatwell Guide has always shown us how to divide up our plate – but now we have guidance on portion sizes, too. And not a moment too soon, says nutrition editor Amanda Ursell
NUTRITION
What’s the deal with VITAMIN B12?
Thanks to the popularity of veganism, and concerns that vegans may not get enough vitamin B12 in their diet, this vital nutrient is now in the spotlight. Dietitian Juliette Kellow examines its role in our wellbeing…
DIABETES UPDATE Should you go low-carb?
With news that the NHS now includes a low-carb plan for those with type 2 diabetes on its app store, dietitian Juliette Kellow looks at whether cutting carbs is a suitable approach for treating the condition
CURBING CARBS?
For some people, keeping a close eye on carb intake is crucial to keep blood sugar levels stable. But anyone can enjoy these low-carb recipes, developed with a consultant specialising in diabetes
THIS VS THAT
Is peanut butter better than a handful of peanuts? Should you choose a carb substitute over rice? We have two sets of rivals for dietitian Jennifer Low to referee this month
FEBRUARY RECIPES
What to cook in FEBRUARY
32 Egg cannelloni with creamy veg and tomato sauce
Healthy TONIGHT!
This month we’re helping those who are cutting down on meat (or explored other protein options during Veganuary) to turn veggie options into midweek staples
HAPPY VEGGIE New Year!
Celebrate Chinese New Year on 5 February with quick dishes from TV chef and author Ching-He Huang
SPRING ROLLS
We’ve turned this Chinese favourite into a healthier option. Our tweaks may not look dramatic, but if you’re eating a typical serving of four rolls, the fat and calorie savings quickly add up…
Delicious ways to REBOOT YOUR SYSTEM
Experts agree a healthy gut can boost our energy and immune system, as well as having positive effects on our general health. These recipes balance and feed your body’s microflora, with nutrient-rich vegetables, fibre for prebiotics, plus probiotic fermented foods and natural live yogurt
Dinner for one
We’ve got a healthy way to do carbonara – just right for a cosy winter’s night in
6pm panic
Colourful and spicy, with a hint of coconutty sweetness, this fish supper is an easy midweek win
LOW-FODMAP RECIPES to calm your gut
Healthcare professionals encourage some people with IBS to follow a low-FODMAP diet, and it’s been shown to alleviate symptoms in around 70% of sufferers. If that’s you, here are a few recipes for your collection
WHAT HAPPY TASTES LIKE
These naturally tasty bites from Dave and Steve of The Happy Pear are sweetly satisfying
WEIGHT LOSS
’I thought type 2 diabetes was for ever – it isn’t!’
After being diagnosed with type 2 diabetes in 2012, Richard thought he’d be on pills for the rest of his life. But after he lost a quarter of his body weight using delicious low-carb recipes and making healthy lifestyle changes, his doctor took him off all medications.
YOUR DIET PLAN
This month our nutritionist has devised a diabetes-friendly
YOUR WAY
menu – but anyone can follow it and lose weight
Pick and mix your meals
Boil 150g new potatoes, then drain, cool and cut into
WELLBEING
MIND HOW YOU GO…
Did you nail dry January or cut out unhealthy snacking only to slip back into your old ways this month? Dietitian and health and wellbeing coach Tracy Kelly says sticking with good intentions is all in the mind
FITNESS
Could you swap your MEDICATION for TRAINERS?
The new buzz phrase in medical circles is ‘social prescribing’, aka a doctor’s recommendation to move more. Could you be a candidate for this simple, non-drug approach to healing?asks Peta Bee
THE 7 MINUTE wonder workout
An uncomplicated daily workout of just a few minutes can strengthen muscles, boost metabolism and improve balance and lexibility, says Lucy Wyndham-Read
LOOKING GOOD
BE A SLEEPING BEAUTY
When it comes to your beauty routine, sleep may be the closest thing there is to a fountain of youth. Being deprived of it takes an obvious toll on our faces, and it’s time to remedy that, says Leah Hardy
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