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Healthy Food Guide
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January 2019
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REMAKE A CLASSIC
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57 MIN READ TIME
REMAKE A CLASSIC
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Slow-cook lasagna
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This article is from...
Healthy Food Guide
January 2019
VIEW IN STORE
Other Articles in this Issue
Healthy Food Guide
Healthy New Year!
This is an exceptionally exciting issue for Healthy
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 cooking, allergies and concerns about plastics have got you talking this month
Happy plant-based cooking and eating!
I was so honoured to be asked to guest edit this special
‘It’s not all about what you’re eating’
Her product launches were storming ahead last year, but Ella Mills was experiencing an ‘annus horribilis’ in her personal life. The plant-based champion talks about the lifestyle changes that helped her through tough times
MAKE FRUIT and VEG THE HEROES
Eating in season is at the core of Ella’s plant-based cooking. She shares her top six fresh produce picks of the month – and nutrition editor Amanda Ursell digs out their dietary plus points
ELLA’S MAKE-AHEAD BREAKFASTS
Some of these energy-boosting recipes are prepped in advance to eat straight from the fridge, others are quickly put together in the morning. Or take one of the bars or slices to work with you
ELLA’S healthy midweek suppers
These practical solutions for busy weeknights are hearty enough to see you through cold winter evenings. I use brown rice pasta to keep the dishes naturally gluten free
The cool way to go plant-based
Your freezer is your best friend when it comes to putting together budget-friendly, plant-based nutritious meals, says HFG expert and dietitian Juliette Kellow
BEAT IBS with YOGA
Bloating, pain, constipation or diarrhoea? Tracey Ellis shares some simple postures that can help alleviate symptoms
WHY A PET can pep up your health
Along with the joy they add to our lives, pets bring positive health benefits, too – from combating loneliness to lowering blood pressure and even saving lives, says Jo Waters
NEWS
HEALTHY STARTS
The latest news, views and best buys from the HFG team, plus our favourite vegan burgers
WEIGHT LOSS
Lose those cravings SHRINK YOUR WAISTLINE
If you’ve been piling on extra pounds, it may be because
2019 Your year of better health
If you’re ready to make a big change to your diet,
YOUR DIET PLAN YOUR WAY
The delicious, nutritious and versatile way to lose weight and keep it off for good
NOW KEEP GOING…
Slice and toast 1 wholemeal english muffin. Spread
Pick and mix your meals
Cook 35g each freekeh and quinoa for 15 min. Cook 80g
HEALTH
Could medicinal cannabis help more people?
No longer just a recreational drug, cannabis is now legally prescribed for conditions such as epilepsy and MS. Dawn explains what its new status means for medical research and our health
It’s YES, YES, YES to MID-LIFE SEX
It’s good for the mind, body and your relationship.
JANUARY RECIPES
What to cook in January
ALL THE FLAVOURS YOU LOVE Get stuck into our pasta dishes and other warming, filling recipes, reinvented to shave of calories. You won’t go hungry, so you’ll ind it easier to stick to your healthy resolutions!
PASTA FANTASTICA
Proving pasta can be a smart choice when you’re trying to lose weight, we’ve packed more veg into these filling suppers and kept calories low
Heart-friendly fishcakes and chips
Our double-salmon fish supper provides healthy fats and it’s low in saturates
Fuel up the LOW-CARB way
These low-carb, low-calorie dishes are designed to help keep your blood sugar levels stable
Dinner for one
This one-pan wonder is the low-fat way to do sausage and egg, and it’s big on protein and fibre
6pm panic
Chilli makes a great stand-by. Cook our recipe up to 48 hours ahead and keep it covered in the fridge, or make double and freeze half in a sealed container
Fancy a little something?
When you’re craving something rich, sticky and sweet, go for our mini versions of a classic cake and pud (made healthier, of course) and keep your weight loss on track
LOOKING GOOD
Why grey is growing on us…
It used to be a dreaded sign of ageing, but as celebs, actresses and Instagram influencers are now surfing the silver wave with enthusiasm and style, it could be time to ditch the dye and go natural, says Leah Hardy
FREE! Kitchen diet scales
• Weighs and gives you the calories for seven popular
FITNESS
FITNESS TRACKER
Whether you found one in your stocking, snapped up one in the sales, or you’re dusting off your old one, an activity tracker is a great way to achieve those new year fitness resolutions. Hannah Ebelthite rounds up tips from the experts
DON’T MISS
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
References
Your guide to the research behind this month’s stories and features
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