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August 2019
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GIVE YOUR GUT A WELLBEING MAKEOVER Expert advice and recipes
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This article is from...
Healthy Food Guide
August 2019
VIEW IN STORE
Other Articles in this Issue
Healthy Food Guide
HELLO
There are some numbers in our life it’s worth sticking
Your say…
This month’s talk is of IBS, avoiding certain foods and our big day out
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…
NEWS
HEALTHY STARTS
The latest news, trends and need-to-know research updates
PUMP UP THE VOLUME FOR TOUGH WORKOUTS
Exercising to upbeat music could make vigorous workouts
HAPPY IN THE COUNTRY
Have you left the city for a calmer country lifestyle
WHY SITTING DOWN TO EAT TASTES BETTER
With barbecue season in full swing, it’s common to
GUT-FRIENDLY DRINKS
Give yourself – and your gut – a boost with these grown-up drinks, perfect for hot days
PEARS ARE BETTER THAN APPLES
It’s well established that being apple-shaped is linked
HOW A POOR NIGHT’S SLEEP AFECTS OUR DIET
Recent research by the British Nutrition Foundation
LIGHTER SALAD DRESSINGS
Tastes like an upmarket salad cream with good herby
DANCE AWAY PERIOD PAIN
A new study confirms a regular exercise regime may
TEACHING BRITAIN’S TEENS TO COOK
If you have a teenager whose ‘cooking’ skills stretch
Tomatoes
HOME-GROWN ADVICE FROM JENNIFER IRVINE
SHOPPING
BEST OF THE VEGGIE BURGERS
If you’re one of the many cutting down on red meat, you’ll be pleased to learn that quality veggie burgers are nudging beef versions out of the limelight. Niamh Leonard-Bedwell ranks the plant-based competitors
NUTRITION
HAVE YOU FALLEN for the HEALTH HYPE?
If kale, charcoal and soya milk are on your shopping
YOUR MUST HAVE GUDE TO 5 A DAY
Do smoothies count towards it? Is veg better than fruit?
The summer FRUIT & VEG charts
Make this your most nutritious summer yet with nutrition
CAN A TAKEAWAY HELP YOUR 5-A-DAY?
Many of us eat and drink on the go, but how easy is it to find healthy options at high-street chains? Nutritionist Amanda Ursell looks at the best choices on offer, and estimates how they could help boost your 5-a-day
Take a can of SWEETCORN
Canned fruits and vegetables are a cheap and convenient way to increase your intake. Try our three easy recipes to boost your 5-a-day with sweetcorn
AUGUST RECIPES
WHAT TO COOK IN AUGUST
EAT THE SEASON TO HIT YOUR 5-A-DAY This month offers a bumper crop of fresh fruits and vegetables, which makes it even easier to get your 5-a-day. The majority of our recipes this month hit that magic number – look for those marked below
Healthy TONIGHT!
If you don’t always manage enough veg during the day, catch up quickly with our have-it-all easy suppers
Dinner for one
Finish your day the healthy way with a bowlful of comforting, veg-packed pasta
6pm panic
Creamy polenta and herby beans and veg make a tasty way for the whole family to get their full five
T.G.I. FRIDAY NIGHT LIGHT
Like to start the weekend with a takeaway? Swap your usual for one of our easy curries. You’ll save money and big up your veg at the same time. Result!
PARTY to the MAX
Who says summer barbecues and healthy eating don’t mix? These grill thrillers sizzle with nutrition
12 O’CLOCK ROCKS
Whatever time you eat lunch, our recipes will see you over the 5-a-day threshold in one sitting – with plenty of protein to keep you going
CLASSIC OVEN BAKES
This month we’ve got three Mediterranean makeovers and a delicious side salad. As well as packing in more veg, we’ve cut down on calories, fat and salt
Vegan speedy supper
This colourful fruity and spicy recipe from Mindful Chef is on the table in less than half an hour
THE new look FRUIT SALADS
HOW TO PICK AND PREP FIDDLY FRUITS Their skins may look challenging, but don’t be put off. These fruits are easy peelers when you know how
DON’T MISS
Subscribe to healthy food for just £35.90 for 12 issues
DEAR READER, This month you can subscribe by Direct
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
Why the big fat lies around saturates?
Heard the one about foods high in saturated fats being better for you than low-fat versions? Nutrition editor Amanda Ursell looks at the science behind the stories to see if there are benefits – or just weight to be gained
How to LIVE TO 101
Dr Dawn Harper’s
Is it ALL in your genes?
Each of us is born with a unique genetic code that determines how long we’ll live. But what happens after that seems to be up to us
Work out YOUR LIFE expectancy
So how long have we got and how will lifestyle factors influence our fate? It’s time to crunch the numbers
The BIG PROBLEM with being overweight
With food so readily available, it’s hardly surprising that many of us are getting bigger. We need to readjust our attitudes, and our waistlines, now
How DIABETES affects your longevity
Along with heart disease and cancer, type 2 diabetes is one of the most significant factors affecting the quality and length of our lives
CALLING TIME on drinking & smoking
Tempted to skip this section? Please don’t. here are shocking facts about how cigarettes and alcohol afect us that we all need to be aware of
Let’s get PHYSICAL
People who take regular exercise tend to live longer, and the evidence is that even moderate activity will reap health benefits
Don’t worry, BE HAPPY
Emotional and mental health can be just as important as physical health in determining your wellbeing and how likely you are to live to a good age
5 takeaway TIPS
My research has also thrown up some unusual ways to extend life…
HEALTH
THE HAPPY PEAR
Having ditched their meat-and-beer-centric diets, twins David and Stephen Flynn, aka The Happy Pear, have become YouTube poster boys for plant-based eating. What can they teach us?
WEIGHT LOSS
YOUR DIET PLAN
Each menu packs in all of your 5-a-day – and a bit more!
YOUR WAY
Plus, you’ll also lose lbs towards your target
NOW KEEP GOING
PICK ONE Breakfast
Pick and mix your meals
pick one Lunch
We’re trying to lose weight for life rather than just for the moment
Kay Featherstone (above, right), one half of the unconventional cookbook duo Pinch of Nom, talks about her own weight-loss journey, the phenomenal success of the pair’s recipes and the advantages of taking a down-to-earth approach
FITNESS
What’s SUP?
Hannah Ebelthite finds her balance (just about) on a paddleboard and thinks you’ll love it, too
From beginner to boarder
Hannah talks us through the technique as she glides her way through an introductory session
What kit do I need?
A few favourites for extra comfort on the water
WELLBEING
Mindfulness a shore thing
The benefits of ‘blue health’ may sound new-agey, but they’re based on science. Dr Deborah Cracknell helps you to harness the sea’s potential while you’re on holiday and achieve a sense of calm that you can take back to your everyday life
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