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Healthy Food Guide
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March 2016
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What to Cook this Month
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16 MIN READ TIME
What to Cook this Month
LIZ ATKINS, ASSISTANT EDITOR
MARCH
ALL RECIPES
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This article is from...
Healthy Food Guide
March 2016
VIEW IN STORE
Other Articles in this Issue
Editor’s Letter
Welcome
EVER QUENCH YOUR THIRST with coconut water and pour coconut
TALKING POINTS
Get Healthy the Hfg Way
● We can help you break out of yo-yo dieting,
Let’s Talk…
Having found it impossible to lose weight despite being careful
HEALTH & NUTRITION
Health Notes
Have you found going the extra mile at the gym
How to get the Fullness Factor
IT’S NOT EASY TO CONTROL our food intake if we’re
The Menopause-Friendly Diet
HOT FLUSHES, night sweats, sleep disturbances and mood swings? Welcome
Diabetes and my Diet
I’ve been inspired by HFG to make soup, and my
How that Gut Feeling Really Affects you
WE ALL KNOW the effect our emotions can have on
The Fasting Mimicking Diet
ACOUPLE OF YEARS AGO, the 5:2 fasting diet took the
Coconut Oil is it All It’s Cracked Up to Be?
NOT ONLY IS IT ONE of the most commonly talked
Spring-Clean Workout
GETTING YOUR HOME in order ready for the Easter weekend
Have Low-Fat Diets had their Day
WHEN THE AMOUNT of calories we eat is more than
Why We Need… Vitamin B1
A FULL-BLOWN DEFICIENCY in the western world is rare. Indeed,
RECIPES
Hfg’s Weekly Diet Planner
OUR MENU PLAN is designed to help you lose around
Family Meals Sorted!
1 Steam the carrots for 15 min or until tender
When Veggie Packs a Protein Punch
PREP 15 MIN COOK 10 MIN SERVES 4 VEGETARIAN DAIRY
How much sugar?
BREAKFAST CEREAL HAS LONG been seen as a healthy choice
Four ways to a Low-Cal Supper
PREP 15 MIN COOK 15 MIN SERVES 4 ✔ GLUTEN
Chicken Korma
PREP 15 MIN COOK 20 MIN SERVES ✔ 4 GLUTEN
Love Your Leftovers
1 Heat the oven to 180°C/fan160°C/gas 4. Put the nuts
Green Veg and Tofu Omelette
100g firm tofu, cut into small cubes 2 eggs, lightly
Lasagne Taken to the Next Level
1 very low salt beef stock cube, dissolved in 250ml
Eggs
FULL OF GOOD QUALITY PROTEIN, vitamins and minerals, eggs work
Fast-Track Your Fruit and Veg
1 Put all the ingredients, except the ice, into a
What’s the Deal with… Vanilla
It’s a spice that comes from the only edible fruit-bearing
#Healthygifts
1 Line a small baking tray or plastic container (about
Naturally Sweet
2tsp cacao powder or cocoa powder Zest and juice ½
SHOPPING
Seasonal Ways to Five-a-Day
It’s editor Melanie’s favourite fruit, and with good reason. The
This Month we Love
Like the taste of semi-skimmed milk but prefer to lose
How much Saturated Fat in that Spread?
Health experts continue to recommend that we reduce the amount
Easter Brunch
2 fried sausages, 2 fried bacon rashers, 1 fried egg,
DON’T MISS
References
•Pontzer, H et al (2016). Constrained Total Energy Expenditure and
Nutrition Lowdown
JUST LIKE PRE-PACKED FOODS, all our recipes provide detailed nutrition
5 Top Facts to Take Away
ARE YOU NURTURING your microbiome (aka colony of gut bacteria)?
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