HOW I STAY HEALTHY

WELCOME

WE’RE ON A MISSION this month to help you, your

Get healthy hfg the way

Eating and living well for longterm 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

HEALTH NOTES

Diet and fitness facts for your wellbeing

THE TRUTH ABOUT SUGAR IN FOOD

When is sugar content a concern and when can we enjoy it without fearing for our health? We show you what to watch out for in typical meals

WHEN FOOD RULES YOU

Binge eating disorder isn’t just about scoffing a few too many biscuits now and then. It’s a mental disorder that’s most common among the middle-aged. So how do you know when occasional overeating is tipping over into something serious?

How much OMEGA-3 in our fish?

These essential fats help keep the heart, brain and eyes healthy. We compare amounts in some fish and shellfish favourites to help you get enough

ARE WE MILKING IT?

Laura Day investigates the growing trend to avoid dairy, plus the nutrition pros and cons of milk alternatives

LET’S HIIT THOSE ARMS

Struggling with the batwings? Body Coach Joe Wicks has fused two exercise forms to target wobbly biceps and triceps – and burn off extra fat. Here, he explains how it works and gives you a routine to do at home

WHY WE NEED…

Continuing our analysis of the B group of vitamins, this

WHAT TO COOK THIS MONTH

Our recipe consultant Phil Mundy uses everyday ingredients to create easy, tasty recipes. Each dish is analysed by nutrition consultant Juliette Kellow

HFG’S WEEKLY DIET PLANNER

OUR MENU PLAN is designed to help you lose around

FAMILY MEALS sorted!

This month we bring you a batch of healthy, quick and easy midweek suppers, with chicken, fish and veggie options to please everyone

Creamy mustard and lemon chicken

Don’t wait for company to treat yourself to something a little fancy – this impressive-looking dish is simple to make and ready in a flash

POWER UP YOUR SALAD

Not ready to hunker down for autumn with heavy evening meals? These pretty, high-protein plates are the perfect bridge between the seasons

Easy Thai supper

Our low-cal curry adds fragrance and flavour to any night of the week

READY-COOKED LENTILS

Save time and add substance with this good-to-go ingredient

MOUSSAKA

This slimmed-down recipe serves up a fraction of the fat and calories, but all of the big Greek flavours

VEGGIE SPECIALS

Our balanced, satisfying recipes make it easy to go meat free once, twice or every day of the week

HEALTHIER SUNDAY LUNCH

The GBBO judge isn’t all about cakes and pastry – she also likes to cook healthier dishes. Try her easy, tasty alternative to a traditional roast and trimmings

SWEET DECEITS

Tasting far more indulgent than they really are, our creamy desserts are a low-calorie dream for waist watchers

SEASONAL ways to FIVE-A-DAY

Celebrate the last of summer’s bounty and welcome early-autumn fruits with ripe-andready PEARS, BLACKBERRIES and CORN

THIS MONTH WE L♥VE

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

Your guide to HEALTHY EATING at WORK

IT’S EASY TO MAKE poor lunch choices when we’re busy, stressed and hungry. But stock up wisely and plan ahead and you’ll have nutritious DIY options. Turn the page for my simple solutions

HEMP

As heart-friendly seeds and oil or dairy-free ‘milk’, this age-old crop has shaken off its hippy reputation to enter the mainstream

CHINESE TAKEAWAY

Having a night off from cooking? Before you ring through your order, check our healthier meal choices to cut calories and fat

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