What’s the deal with… KEFIR

WELCOME

FOR BETTER, FOR WORSE. If you’re married or living together,

Get healthy the hfg way

Eating and living well for long-term good health – that’s the HFG mission. We don’t believe in short-term fad diets, but making small changes for big gains. Read how our experts can help you

LET’S TALK…

So what’s on your mind? Let us know – via email, facebook and twitter

HOW I STAY HEALTHY

The broadcaster is no stranger to risk, but he doesn’t take chances with his health – at home or in the wild

HEALTH NOTES

Diet and fitness facts for your wellbeing

IS YOUR MARRIAGE MAKING YOU FAT?

Being married is generally good for our health, but scientists have discovered our waistlines suffer after tying the knot! So what are the benefits and drawbacks of marriage – and how can we make it work for our wellbeing?

EAT WELL TO AVOID INFLAMMATION

It’s the first line of defence against infection and repairs bodily harm, but there’s another side to inflammation that threatens rather than protects our overall health

INDIAN CURRY

Share one main dish and one portion of rice between

THIS vs THAT

Two popular Sunday roasts, both providing quality protein – but which is the better choice for those nutrition extras?

WEIGHT-LOSS STAR

With a hectic work life, Margaret had let her diet slip into the unhealthy zone. A breast cancer diagnosis in 2011 led to a total overhaul of her lifestyle

7 FOODS to FUEL YOUR WORKOUT

Have you upped your fitness game recently? Jennifer Low shares the staples to stock up on for quick, healthy preor post-workout meals and on-the-go snacks

WHY WE NEED… VITAMIN E

This antioxidant helps to protect our cells from damage caused by harmful molecules called FREE RADICALS. In particular, vitamin E keeps our SKIN AND EYES HEALTHY and strengthens our IMMUNE SYSTEM

HFG'S WEEKLY DIET PLANNER

OUR MENU PLAN is designed to help you lose around

FAMILY MEALS ted!

Each month, we bring you a batch of healthy, quick

Around the world on a BEAN

Baked beans provide the perfect combo of hunger-busting protein and fibre. But you don’t have to limit yourself to the canned variety. By making your own, you can reduce salt and sugars – and create meals inspired by international flavours

6pm PANIC

Swap your go-to pasta sauce for zingy omega-3 rich salmon

SOMETHING to CURL UP WITH…

Colder days call out for hearty fare. These filling soups make a warming meal without being heavy on the fat or calories

Take lunch up a level

Treat yourself to a taste of the high life with these nutritious dishes from Dan Doherty, the executive chef at London’s tallest restaurant

CHICKEN TIKKA MASALA

The nation’s love of this creamy takeaway dish isn’t likely to wane – it’s just so full of flavour. So why not give it a healthy twist?

PEARL BARLEY

This unassuming grain has plenty to shout about when it comes to nutrients, versatility and value

Quinoa with leek and squash

Make the most of sweet seasonal squash and get all your five-a-day in one simple supper

PULSE - AND - GO MUFFINS

It’s easy to make lighter muffins that are also gluten free – just whiz up a batch of our basic mix, pick your topping and bake!

NEW ON THE DRINKS MENU

You don’t have to pay over the odds and take a big calorie hit at the coffee shop. Chill out at home instead with these better-for-you mugfuls of bliss

SEASONAL ways to FIVE-A-DAY

As winter frosts threaten tender growth, turn to exotic PASSIONFRUITS for colour and sturdy CHICORY and SHALLOTS for crunch

THIS MONTH WE LOVE

We’ve scoured the shelves for great-tasting, nutritious products and selected our favourites to make your weekly shop easier

Your guide to HEALTHY DAIRY-FREE COOKING

THE DEMAND FOR DAIRY FREE is on the rise and, thankfully, so is the number of alternatives. I’m going to show you how to use them in your cooking to replicate the creamy texture of traditional milk products without adding lots of fat and sugar

How much FAT in a cheese pizza?

Does eating healthily rule out a family classic? Well, it’s best saved for treat nights, but choose wisely and it doesn’t have to be a diet disaster

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

5 TOP FACTS to TAKE AWAY

Our favourite healthy snippets and tips from the experts in this month’s issue