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Our 5-a-day issue is still hitting the spot with many of you

HEALTHY STARTS

The latest news, trends, research updates and best buys

GRAIN & RICE POUCHES

There’s never been a handier way to fill the healthy carb spot on your plate. Trinity Hislop picks the best options for a quick desk lunch or suppertime side

The naked shopper WHERE TO GO PACKAGING FREE

Buying packaging-free products using bring-your-own and refillable containers is increasingly an option on the high street, in supermarkets and even online. Hannah Ebelthite shops around to see what’s available to the greener consumer

TAKE THE PRESSURE OFF and SAVE your life

High blood pressure is a major contributor to heart disease, including strokes, yet most of us don’t even know our reading – or have it regularly checked. Jo Waters has first-hand experience of why this is a big mistake

One month, NO UNITS!

Does alcohol play a bigger part in your life than you’d like? The Go Sober For October challenge can help you reassess your social habits and start new hobbies. Hannah Ebelthite investigates the health benefits and talks to readers who decided to rethink their lifestyle

SO WHAT HAPPENS AFTER OCTOBER?

Georgia Foster, world-renowned clinical hypnotherapist and alcohol-reduction specialist, shares tactics we can all use to help control emotional drinking

FIND THE DIET that’s right for YOU

There’s a new diet in town… And this time, it’s personal. A ground-breaking study of identical twins is confirming what we’ve long suspected: our weight is not all down to our genes. Other environmental factors are involved and, interestingly, so is the way our bodies react to certain foods. Jo Waters digests the research that could tailormake our diets in the not-too-distant future, while nutrition editor Amanda Ursell looks at practical ways to find your ideal diet

HOW TO PERSONALISE YOUR DIET TODAY

The ability to personalise nutrition based on innovative genetic and microbiome testing is in the very early stages. But you can take the first steps towards your own tailormade plan with HFG nutrition editor Amanda Ursell’s practical steps towards self-assessment.

Getting your BODY CONFIDENCE BACK after CANCER

Not surprisingly, the physical and emotional challenge of fighting cancer leaves most people at a low ebb. Niamh Leonard-Bedwell talks to the experts about how to start feeling like yourself again

YOUR POST-CANCER PLAN

We turned to the experts about learning to cope with physical changes to your appearance and energy levels. Use these tips as a starting point for getting back on track and regaining confidence

Healthy TONIGHT!

Help ward off the chill and boost your immune system with nutrient-packed, high-protein soups, hearty bakes and spicy roasts

6pm panic

Whip up this one-pan meal on the hob for a low-cal, low-fat family supper

Dinner for one

Make your evening feel like a special occasion with this spicy tofu plate, which is rich in iron and fibre

Enjoy a COOK’S GO-SLOW

If you have a slow cooker languishing in a cupboard, these veggie recipes offer the perfect excuse to dust it down ready for casserole and soup season

QUICK-FIX LUNCHES

These salads are fast to prep and pack for a tasty, nutritious change from the usual deli sandwich

SHEPHERD’S PIE

We replaced meat with one of this month’s ‘supergroup’ ingredients (see our Special Section) to reduce fat, calories and saturates and raise iron in this 5-a-day pie

Make CHARD the star

This often-overlooked member of the beet family is full of nutrients and deserves a moment in the limelight. These clever recipes will help you rediscover the supergreen

HOT from the WOK

Brimming with fresh flavours, Ching-He Huang’s healthy and fast Chinese dishes turn simple stir-fries into a weekend treat, perfect for sharing with friends

CRUNCH TIME

Pair warm, seasonal fruit with rough-textured, nutty crumble toppings for a luxury twist on a classic

CAST a SWEET SPELL

Our fruity kombuchabased Hallowe’en mocktails will work like a charm to get the party started. While our spiced flip uses the merest dash of alcohol, the others are a go-to for Sober October drinkers

your oat cuisine

Whether you like your porridge quick, slow or on the go, it can be a very healthy option (depending on how you serve it). Nutrition editor Amanda Ursell shares the benefits of a hot oaty bowlful and 10 toppings that would keep mummy, daddy and baby bears happy and healthy…

OCTOBER Collecting chestnuts

HOME-GROWN ADVICE FROM JENNIFER IRVINE

YOUR DIET PLAN YOUR WAY

The delicious, nutritious and versatile way to lose weight and keep it off for good

HALF-PRICE SUBSCRIPTION OFFER!

DEAR READER, This month, you can subscribe and get

IN NOVEMBER’S Healthy Food Guide

NEXT MONTH’S ISSUE ON SALE 1 NOV

GET INTO A SPIN

From studio spin sessions to home training set-ups, Hannah Ebelthite has all the advice you need to make a stationary bike your new fitness partner

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

How to cope when you’re diagnosed

Discovering you have a life-altering medical condition can put you under great strain. To mark World Mental Health Day on 10 October, psychiatrist Neel Burton shares strategies to stay strong under pressure

EATING WELL to FEEL WELL

Nothing is guaranteed to keep us free from coughs and colds, but some foods provide valuable nutrients that can help bolster our immune system

Supergroup SQUASHES

Big, bold and brightly coloured, squashes are especially rich in carotenoids. These compounds are linked to keeping the eyes and lungs healthy as well as protecting against heart disease and some cancers

Supergroup MUSHROOMS

For thousands of years, mushrooms have been used as a medicine to treat ailments. Modern science now backs up their benefits, which include boosting immunity, regulating blood pressure and reducing inflammation

Supergroup LEAFY GREEN VEGETABLES

We all know we should ‘eat our greens’, but there’s specific evidence behind this advice. Broccoli, kale and spinach are packed with nutrients and help protect us against memory loss as well as breast and prostate cancers

Supergroup ONIONS, GARLIC and LEEKS

These pungent veg, all members of the allium family, add lots of flavour to our diet. They’re also packed with naturally occurring plant chemicals that feed the gut, help keep the heart healthy and regulate blood sugar

Supergroup NUTS

Nuts are little wonders – they’re loaded with minerals, phytochemicals and essential fats that keep the heart healthy and help to prevent bowel cancer, gallstones and type 2 diabetes. What’s more, eating them regularly may help with weight management and ‘cleaning up your diet’. New research shows they may also slow down the ageing process

Supergroup SPICES

The medicinal properties of spices have been known about since ancient times. Now scientific studies are providing evidence to back up their potential benefits, from cancer protection to improving memory. Plus, they add flavour to food, helping us slash salt intake

Cook with THE STARS

Ready to start supercharging your diet? Get started today with recipes from this issue and on our website, plus our easy serving suggestions