EATING ITALIAN

WELCOME

HOW WAS JANUARY FOR YOU? The HFG team scorched it!

Get healthy the hfg way

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

LET’S TALK…

Last year was the most hectic yet most fantastic year

HOW I STAY HEALTHY

Where did the idea come from to cut out sugar?

HEALTH NOTES

Japanese scientists have discovered in lab research that fish oils

NEW DRINKING RULES

The advice not to exceed 14 units a week follows

Make your LUNCHBOX work harder

We consume 60% of our total daily food intake at

THE HFG GUIDE TO MOUTH HEALTH

NEGLECTED TEETH can lead to a host of health problems,

FOOD AND DRINK YOUR TEETH WILL LOVE

• XYLITOL This natural sugar-free sweetener is made from birch

EMOTIONAL EATING

FACT: a tube of sweets can dry a child’s tears

WHY HAVE I STOPPED LOSING WEIGHT?

How many times have you read that to lose 1lb

12 KITCHEN TIPS FOR THE HEALTHY COOK

Frying veg, fish, chicken or meat in a wok over

WHY WE NEED…VITAMIN A

A full-blown vitamin A deficiency is rare in developed countries,

The Sirtfood Diet

THE SIRTFOOD DIET by Aidan Goggins and Glen Matten (both

STRENGTH in NUMBERS

THE TOP OF THE YEAR is the time when we

WHAT TO COOK THIS MONTH

Share the love with HFG chocolate mousse (p72) 'If you

HFG’S WEEKLY DIET PLANNER

OUR MENU PLAN is designed to help you lose around

FAMILY MEALS sorted!

PREP 10 MIN COOK 10 MIN + COOLING SERVES 4

WARM UP with a ONE-POT

1 Heat half the olive oil in a large flameproof

Poached egg on toast with sautéed sprouts

1 Heat the oil in a medium non-stick frying pan

HOMEMADE READY MEALS

25g bunch fresh basil leaves, chopped, plus extra (optional), to

6pm PANIC

30g vegetarian parmesan-style cheese, finely grated, plus 2tbsp extra to

Meals to LIFT YOUR SPIRITS

1 Heat half the oil in a large saucepan (that

Any day is PANCAKEday

1 In a large jug, whisk together the flour, eggs

DARK CHOCOLATE

THINK HEALTHY EATING, think ‘so long, chocolate’? Well we’ve got

CHOCOLATE MOUSSE

100g dark chocolate (70% cocoa solids), plus 20g extra, shaved,

Sealed with a CAKE

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

SEASONAL ways to FIVE-A-DAY

This versatile member of the allium family (which also includes

THIS MONTH WE LOVE

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

How much FAT in that MILK DRINK?

• CALCIUM Cow’s milk is an important source of calcium

TAHINI

Is it a nut butter, is it a sauce? No,

THIS vs THAT

This is particularly good in salads and ideal when you’re

REFERENCES

• Minji, K et al (2015) Fish oil intake induces

NUTRITION LOWDOWN

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

5 TOP FACTS to TAKE AWAY

The more weight you lose, the slower weight loss becomes