HEALTH,

NUTRITION OVERCOME YOUR solutions

Dr Neil Stanley’s
for common
& DIET
SLEEP STRUGGLES wide-awake scenarios
S
F RO

ADVICE
RT
M
THE EXP
E

NOVEMBER 2019 £4.99

STRESS EATING
How to rebalance
your diet

VEGAN IN COMFORT FOOD FATTY LIVER

THE HOUSE RECIPES DISEASE
Cooking with Our satisfying dishes When it’s food,
plant-based proteins are lower in calories not alcohol
 californiawalnuts.co.uk

s t a
Jhuandful
a d ay
Wel
Important for
heart health
Enjoying a handful of California
Walnuts as a snack, or as part of
a meal, is a simple way to add The only tree nut to
contain significant
important nutrients to your diet... amounts of
#WellnessCracked Omega-3 ALA

n u
Jooni lines California Walnuts
have the heart healthy
Recipes can be found at californiawalnuts.co.uk
seal of approval from
the heart health charity,
HEART UK.
California Walnuts are available in
most major supermarkets, simply look
for ‘California’ or ’USA’ on the label.
Charity Registration No. 1003904
 FROM THE EDITOR

HELLO
Like so many people, I often struggle with sleep. It could be my
age, but sometimes it’s work or occasionally my partner, who can be on call
during the night. You can probably pinpoint the reason behind your own
sleepless nights, but finding solutions is the tricky bit. We asked Dr Neil Stanley, a
long-term expert in this area, to dispel myths and give us some practical solutions for
better sleep (see our special section). I’ve already tried one of his recommendations and
registered with the online sleep improvement programme sleepstation.org.uk. It’s based
on cognitive behavioural therapy, clinically proven to help, and free on the NHS website.
Just don’t stay up late filling in the initial 15-minute questionnaire like I did, then muse
over your results instead of relaxing into a deep sleep!
Our main cover story highlights those life events that leave you piling on
the pounds. Dietitian Juliette Kellow covers the key pressure points we
may face even with happy changes, and offers practical diet advice (p16).
As always, nutrition editor Amanda Ursell has devised a delicious diet plan.
PHOTO OF MELANIE: JON ASHFORD

Gut health expert Dr Megan Rossi recently recommended we think beyond

5-a-day and aim for 30 different gut-healthy foods a week (including pulses,
nuts, seeds and wholegrains). Amanda calculates her weekly plan has 60!
Write and tell us what you think of this issue or, to offer us regular
feedback, join our panel at healthyfood.co.uk/readerpanel.
SLEEP SECTION
Each issue of HFG
now comes with an
extra 16-page health
MELANIE LEYSHON, EDITOR or diet section
’S
EDITOR
BUYS

STAY WARM LIGHTER LAGER VEGAN HIT

Having the right, stylish gear helps with
running outdoors. This chic hooded top
keeps you cosy, but is well ventilated
and has strips that glow in the dark.
Kalenji Run Warm Hooded Women’s
Jacket, £24.99, decathlon.co.uk
After a soberish October, I’m still
looking to trim my units. This crisp,
citrusy lower-alcohol lager is no
compromise, but it’s only 2.1% ABV.
The Original Small Beer, £12.96/6 x 330ml
bottles, majestic.co.uk
This can has converted me to jackfruit
protein – it’s ‘meaty’, convenient, low cost
and versatile. A fixture in my cupboard.
Biona Organic Jackfruit
Young Tender Pieces, £2.49/400g,
hollandandbarrett.com

NOVEMBER 2019 HEALTHY FOOD GUIDE 3

There’s so much to love about canned chickpeas.
Whether tossed into a lunchtime salad for a protein
fix or added to a hearty family curry, you enjoy all
the goodness of fresh, straight from the cupboard.
Canned chickpeas can help you create delicious,
nutritious meals in no time and with 100% recyclable
packaging, what’s not to love?

lovecannedfood.com
 IN THIS ISSUE

88 46 30

66 72

71

Contents
NOVEMBER

51 DIY vegetable crisps 44 Seasonal souper WELLBEING

Plant pharmacy troupers Main 82 I can see clearly now
3 Editor’s letter with Jennifer Irvine meals in a bowl Solutions for eight NEW SECTION
6 Meet our experts 58 Smart jackets 52 From freezer to table common eye problems How to overcome
8 Your say Nutritious toppings Get ahead for the your SLEEP
for baked potatoes busy season FITNESS struggles
NEWS 62 Low-maintenance 88 Pick yourself up and With sleep expert
10 Healthy starts WEIGHT LOSS risotto Fuss-free ways start all over again… Dr Neil Stanley
News and research 16 Don’t let life’s to enjoy a favourite Exercise to boost 2 Rest well, live better
stresses weigh you 66 Stir up a speedy your confidence 3 Exactly how much
HEALTH down How to keep supper Try our do we really need?
23 Dr Dawn’s medical your diet on track when delicious stir-fry DON’T MISS 4 Tackling problems
notes… The signs of events get in the way flavour combos 50 Win a month of that disrupt sleep
ovarian cancer 74 Your diet plan, your 69 Take a can of… Mindful Chef healthy 6 Reducing the
24 Belly fat: the ticking way Our nutritionist’s Kidney beans food boxes impact of stress
health time bomb weight-loss menu 70 BYO breakfast 93 In next month’s HFG 8 The food and
Could you have liver spreads Nut butters 94 Subscription offer fitness solutions
COVER PHOTO: ISTOCK/GETTY IMAGES

disease even if you NOVEMBER without the extras Six issues for half price! 10 How the
don’t drink? RECIPES 72 Makeover Flourless 96 References environment affects
35 Recipe index chocolate cake 97 Nutrition lowdown your sleep
NUTRITION 36 Healthy tonight! 98 Talking point 12 Help! I’m awake
30 Help! There’s a 42 Dinner for one SHOPPING Happiness is… Being all night
vegan in the house Chicken parmigiana 14 Freezer-friendly grateful every day, 14 HFG sleep toolkit
Use our handy guide to with green lentils veg packs The fast says psychologist 16 5 takeaway tips
plant-based proteins 43 6pm panic track to 5-a-day Deborah Smith

NOVEMBER 2019 HEALTHY FOOD GUIDE 5

 THE HEALTHY FOOD GUIDE PANEL

Every issue is researched by our dietitians, registered nutritionists and GP

^ Being pregnant. Although my son is now 10, I still

remember how my diet changed when I was carrying him.
I didn’t suffer with morning sickness, but I did need to eat
more regularly so that I didn’t feel light-headed and weak.
In the first part of my pregnancy I was constantly ravenous
and for the last few months I had to stick to small portions. ^ I’d have to say that
While I didn’t have any real cravings, I frequently fancied the only thing that
really affects my diet
a lettuce sandwich with salad cream – something I’d never
_
is travelling and not
eaten before I was pregnant and haven’t eaten since! having access to a
JULIETTE KELLOW is a registered dietitian who has worked in the fridge full of fresh fruit
NHS, the food industry and the media and veg. _
PHIL MUNDY is our
recipe consultant. He
works his magic to cut
calories, fat and added
THIS sugars while making
MONTH recipes taste good
WE
ASKED…
^ For me, it was after ^ Working ^ It was having my
having children. I professionally in microbiome analysed
absolutely had to be kitchens for years for an episode of
careful with salt and to made it incredibly Embarrassing Bodies. I
eat at regular times. hard to eat healthily. was shocked to learn
That meant getting my It was difficult to avoid I had very little diversity
act together! Five fruit picking. Working more in my gut flora and ^ For me, too, it was
and veg a day and regular shifts now has the researchers told being pregnant. Both
setting an example so allowed me to have me my microbiome times, for the first
healthy eating is the a better routine and
What life was one that they three months I could
normal thing to do. _ _
eat healthier. event would expect to only eat ‘beige’ food
AMANDA URSELL is RORY LARKIN is a be associated with – jacket potatoes with
HFG’s nutrition editor. registered nutritionist affected obesity. I have cheese, ginger nuts,
She has a degree and restaurant chef, your diet adopted a plant- salt and vinegar
in nutrition and with a special interest based diet as a result crisps… Fruit, veg and
a postgraduate in developing the most? and try to eat 50 fish made me feel
diploma in dietetics healthy recipes different vegetables sooooo sick. Basically,
and herbs each week. _ the opposite to how I
DR DAWN HARPER usually eat. Luckily, it
^ Changing jobs and flexible working always results in a is a GP and runs had no lasting effects
change in rhythm, so having three go-to meals at home clinics on women’s on me or my children! _
and when I’m out helps. Coming back from holiday is health and weight JENNIFER LOW is a
_
another thing that disrupts the regular pattern. management. She dietitian who works
TRACY KELLY is a specialist dietitian and appears on TV shows as a consultant
behaviour change expert such as This Morning specialising in IBS

WE ALSO WORK WITH O Helen Bond, registered dietitian and spokesperson for the British Dietetic Association
O Norma McGough, registered dietitian at Coeliac UK
O Victoria Taylor, senior dietitian at the British Heart Foundation O Lucy Jones, registered dietitian

6 HEALTHY FOOD GUIDE NOVEMBER 2019

 EYE TO EYE MEDIA LTD,
Axe & Bottle Court, 70 Newcomen Street,
London SE1 1YT
SUBSCRIPTION ENQUIRIES
01858 438425
Healthyfood.co.uk/subscribe
The Healthy Food Guide experts believe that making small EDITORIAL ENQUIRIES
020 7803 4128
diet and lifestyle changes brings the best long-term gains. EMAIL Info@healthyfood.co.uk
This is how we help you move to a healthier way of life... WEB Healthyfood.co.uk
Editor Melanie Leyshon 020 7803 4106
WE LOOK AT THE SCIENCE behind break free from yo-yo dieting. Our recipes melanie.leyshon@eyetoeyemedia.co.uk
Art director Tina Betts 020 7803 4133
the headlines to clear up mixed come in satisfying portion sizes, use tina.betts@eyetoeyemedia.co.uk
messages about current health issues. everyday ingredients and are well Assistant editor Liz Atkins 020 7803 4109
Our experts examine the body of balanced. Our experts never recommend liz.atkins@eyetoeyemedia.co.uk
evidence, never just one isolated study, Senior sub editor Stephanie Thomson
cutting out key food groups unless you
020 7803 4128
before presenting information as fact. have an intolerance or allergy. stephanie.thomson@eyetoeyemedia.co.uk
You’ll find the references for our news Editorial assistant Trinity Hislop 020 7803 4128
WE FIGHT THE FADS We keep up to trinity.hislop@eyetoeyemedia.co.uk
and features on p96. date with new products (and share our Nutrition editor Amanda Ursell
WE PROMOTE A BALANCED WAY OF top picks every month) but will never Recipe consultant Phil Mundy
With thanks to Becky Brannigan, Diana Galligan,
EATING Our dietitians and nutritionists recommend an ingredient or food just
Julie-Anne Cosgrove, Catriona Summerhill
are fully qualified and can help you because it’s ‘trending’.
Head of digital Vic Grimshaw 020 7803 4143
vic.grimshaw@eyetoeyemedia.co.uk
Digital editor Rebecca Brett
Guide to recipe symbols & nutrition analysis rebecca.brett@eyetoeyemedia.co.uk
Acting digital editor Fiona Logan
ALL OUR RECIPES are tested by recipe consultant HOW WE DO IT Nutrition 020 7803 4141 fiona.logan@eyetoeyemedia.co.uk
Acting assistant digital editor Ellie Donnell
Phil Mundy in our test kitchen. Created to guidelines is calculated using 020 7803 4134 ellie.donnell@eyetoeyemedia.co.uk
set out by the NHS Eatwell Guide, they all come with McCance and
ADVERTISING SALES
nutrition analysis and symbols (see below). Widdowson’s The Group advertising director
Composition of Foods, Jason Elson 020 7150 5397
vegetarian gluten free Head of sales & business development
Seventh Edition, but may
dairy free suitable for freezing vegan Anna Priest 020 7150 5191
vary slightly depending on
Client services manager
your ingredients. Catherine Nicolson 020 7150 5044
450kcal or less for At least 6g fibre
O All recipes are approved Classified sales executive
a main course; 300kcal per 100g or by Diabetes UK as suitable Lydia Bedding 020 7150 5734
or less for breakfast; and 3g fibre per 100kcal for people with diabetes. Managing director
150kcal or less for a starter, O We use standard UK Seamus Geoghegan 020 7803 4123
snack, drink or dessert seamus@eyetoeyemedia.co.uk
At least 20% of measurements, where Publishing director
the calories come 1tbsp is 15ml and 1tsp Adrienne Moyce 020 7803 4111
3g fat or less from protein is 5ml. O For gluten-free adrienne.moyce@eyetoeyemedia.co.uk
Consultant editorial director
per 100g and dairy-free recipes, Jo Sandilands
we recommend you Production director
At least 30% of the check all product labels. Jake Hopkins 020 7803 4110
1.5g saturates RDA per serving jake.hopkins@eyetoeyemedia.co.uk
O In vegetarian recipes Marketing director
or less per 100g
with cheese, use a Julia Rich 020 7803 4129
vegetarian substitute if julia.rich@eyetoeyemedia.co.uk
At least 30% of the Marketing & digital assistant
5g total sugars you avoid animal rennet.
RDA per serving Ruby Dumbrell 020 7803 4104
or less per 100g O Our freezing symbol ruby.dumbrell@eyetoeyemedia.co.uk
means a recipe can be Finance director Darren Blundy
1 The number of frozen for up to 3 months. darren.blundy@eyetoeyemedia.co.uk
Finance manager
0.3g salt or less portions of fruit and/ Thaw and reheat it until Carol Sanderson 01733 373127
per 100g or veg contained in a serving piping hot. carol.sanderson@integral2.com

Healthy Food Guide magazine is published by Eye to Eye
Media Ltd, Axe & Bottle Court, 70 Newcomen Street, London
SE1 1YT, under licence from Healthy Life Media International
Limited, and its content includes copyright material, which is
owned or controlled by, and is reproduced under licence
from, Healthy Life Media International Limited. The title
Healthy Food Guide and the Healthy Food Guide logo are trade marks
owned by, and used under licence from, Healthy Life Media International
Limited. The views and opinions expressed in this publication are not
necessarily those of Healthy Life Media International Limited, its subsidiaries,
affiliates or contributors. For licensing enquiries, contact Phil Ryan, Healthy
Life Media International, phil.ryan@hlmedia.co.nz.
ISSN 2045-8223. Printed in the UK by Walstead Southernprint. Colour origination
by Rhapsody. Copyright Eye to Eye Media Ltd. All rights reserved. Reproduction in
whole or part prohibited without permission. The publishers cannot accept responsibility
for errors in advertisements, articles, photographs or illustrations. Eye to Eye Media
Ltd is a registered data user whose entries in the Data Protection Register contain
descriptions of sources and disclosures of personal data. This paper is manufactured
using pulp taken from well-ma.naged, certified forests. All prices correct at time of
going to press. UK basic annual subscription rate for 12 issues of Healthy Food Guide
is £59.88; overseas subscriptions and back issues available: visit subscription.co.uk/
EyeToEye/HealthyFoodGuide/Store/Shop.
Member of the Audit Bureau Of
Circulations.
LETTERS

Your say… This month you’ve put diets,

ditching plastic, and healthy
awards at the top of the agenda
JOIN OUR
CLUB
The number
of HFG readers
active across our
social media
HFG CARB CONUNDRUM NUTRITION

channels is
SMART T growing every
HERE S A TENDENCY TO BAKED POTATO NUTRITION

STAR I’m 78 years old and just over 18 months ago

THINK OF A BAKED POTATO
as a starchy food that’s packed Standard spuds
wi h carbs and not much else O CALOR ES The average
However the Nat onal D et and Nutrition bak ng potato weighs

day. You’re
Survey n he UK reveals that potatoes a ound 150 250g f you

LETTER JACKETS
make useful contributions to the average know he weight of your
adult’s intake of fibre potassium and potato you can eas ly work

I found out I have type 2 diabetes. I use your

v tamins B6 C B1 and folate out the calories as it
prov des one calor e per
PREPARING gram So a standard 200g Sweet potatoes

posting
potato wi l give you 200 calories O CALORIES You get slightly
PERFECT SPUDS O SALT CONTENT All potatoes more in these than your

The new
Whatever your favour te topp ng sta t a e natura ly low in salt standard spud as a 200g sweet
aked potatoes by choosing a fluffy variety of potato O VITAM NS AND MINERALS potato contains 240 calories

magazine to help me with my diet and try to

eed only a Not only are hey usua ly big enough to A 200g baked potato s a rich O VITAMINS AND MINERALS

healthy
empting topping bake but once cooked they g ve a l ght source of potass um wh ch A 200g sweet potato is a r ch

o become a meal
in their own right perfect for
comments on
consistency Maris p per king edward helps regulate blood pressu e source of v tamin A through
mayan gold and rooster all make great and vitamin B1 which is crucial its orange colou ed beta
baking options for energy It also provides carotene and prov des 99% of

dress code
winter evenings Nutrition vitamins C (vital for good your da ly vitamin E It packs in
editor Amanda Ursell shares Oven bake or microwave? skin and mmun ty) more than ha f your da ly

keep to around 1,500 calories a day, but lately I’ve stopped 10 nutrient packed fillings
that will bring a new lease
of life to the humble spud
Oven bak ng helps to create a l ght
flu fy centre with a crispy golden skin
but requires about an hour at 220°C/
fan 200°C/gas 7 A microwaved version
can be ready in 10 12 minutes but
won t have such an appeal ng texture
and B6 and folate
(for healthy nerves)
plus copper and
manganese
(needed for
blood and
vitamin C almost half your
potassium and over a third of
your copper In add tion t’s
a source of vitamin B1 and
phosphorus and supplies
almost 15% of your daily ron
health stories,
losing weight. After reading the report of Dr David Unwin’s
Combin ng the two methods will enzymes) It O 5 A DAY Standard potatoes

pictures of
give great results n about 35 min even delivers don’t count towards your daily
microwave for 5 6 minutes on high 9% of your fruit and veg target but a sweet
then cook for 30 minutes n he oven daily iron potato notches up one portion
Wh chever way you cook t pierce the
potato several times to allow steam to
escape and help create a crunchy skin AT THE CAFÉ

book on the low-carb diet (September issue), I am going recipes you’ve

To increase cr spiness rub or sp ay the
ULTIMATE potato w th a little olive oil
comfort Sweet potatoes can be cooked n a
s m lar way Rub or spray with o l pierce
food and bake for 40 45 m nutes at 200°C/
When eating a baked potato while out and about beware of
added butter A typ cal 15g serving of butter conta ns 112 calor es
12 3g fat and 7 8g saturates
Be cautious of fi lings that nvolve mayonnaise A standard 100g
portion of tuna mayonnaise gives you 265 calories 20g fat and

cooked and
fan 180°C/gas 6 Or microwave for 10 15 1 8g saturates P awn mayonnaise fi lings have similar credent als
minutes on h gh and crisp off in the oven Befo e selecting toppings that include high salt ingredients

to give it a go, as I have two shot knees and I can’t do much

for 10 15 minutes f there’s t me consider your daily salt ntakes For example two rashers of bacon
wi l prov de 2g of your 6g maximum da ly a lowance wh le 30g
anchovies with capers w ll have 4g salt
AFTER BAKING

sharing your
Instead of splitt ng he potato open and
pil ng your fill ng straight on top it’s WHAT YOU GET IN A BAKED POTATO
worth try ng the lemon juice and black

in the way of exercise. I like my carbs and when I checked

KCAL PROTEIN FAT CARBS SUGARS F BRE
pepper trick Scoop out the nside of
the potato transfer t to a bowl and mash
200g
with a li tle lemon juice and black pepper
POTATO 200 5g 0 4g 41 4g 2 8g 5 2g

weight-loss
before eturning it to the skin Th s adds
mo sture and flavour and replaces the
need for a knob of butter Lemon juice 200g SWEET
POTATO 240 3 2g 0 8g 52g 27 6g 6g

the advantages of sweet potato and ordinary potato found

also helps lower he glycaemic index of
the potato wh ch at around 78 is high

progress.
58 59

that white potatoes have about 20 calories less per 100g Everyone’s
than sweet potato and a lot less sugar. So why the hype on Editor Melanie says Your letter is timely as welcome to join
sweet potato? Can your experts supply an answer? You can this month Amanda Ursell compares the in the lively
see I’m not its greatest fan! Thanks for a good read and nutrition of standard and sweet potatoes. discussion and
helpful suggestions. DAVID ROE Find the information you need on p59. interact with the
HFG team and
our experts…
PLAINTAIN
Congratulations COMPLAINT
Our star letter writer this month wins How can you guys give an
a £75 voucher from wine specialist award (Best of Health Awards ON TWITTER
Majestic. The experts at Majestic are 2019, September issue) to @healthyfoodmag
passionate about selling good wines, the company Purely for its
spirits and beers, as well as a selection of plantain chips when they
lower-alcohol and soft drink options. The friendly, enthusiastic staff have been around since
ON FACEBOOK
in store can help you choose from the range of vegan wines, lighter before I was born and facebook.com/
whites, rosés and softer reds. probably before any of your healthyfoodguideuk
staff was born? I’m extremely
disappointed that a packet
PLASTIC DISMAY… shopping greener. Three experts of gentrified chips is being
ON INSTAGRAM
I received my October issue this referred to reducing plastic usage! rewarded for being a new @healthyfoodmag
morning and was disappointed to And then, on p84, a feature innovation when it is not.
find it wrapped in plastic instead on how and where to shop What about the people from
of biodegradable wrap. I hope packaging free. As someone who the Caribbean, Africa and
this was due to a supply issue as is keen to reduce plastic coming Asia that have had the same EMAIL US AT
info@healthyfood.co.uk
I consider it to be a into their home and product around for years and
backwards step for wishes to continue years? DENISE STRAKER
the magazine. receiving your
HANNAH BRYAN informative Editor Melanie says Winners
magazine, please weren’t awarded for innovation
…TIMES TWO can I beg you alone. Our judges loved the EASY MEAL
I excitedly found my to return to the taste, positive nutrition and PLANNING
October issue of compostable bag? convenience of these healthier ONLINE
your fantastic I am sure many of crisps. A Our Healthy Food
Meal Planner
STILL LIFE PHOTO: ISTOCK/GETTY IMAGES

magazine on my your subscription deserving

tool has recipes
doormat today, but readers would agree. winner
to suit most
was dismayed to see ADELE EATENTON in our
dietary needs
that it was back in a books!
and one-click
regular plastic bag, after being Editor Melanie says This was just
shopping for
previously delivered in a one-off for marketing purposes, ingredients. Find
compostable bags! I turned first but the plastic can be recycled it at mealplanner.
to Meet our experts, who were with your local authority. It’s healthyfood.co.uk
describing how they made their business as usual from this month.

8 HEALTHY FOOD GUIDE NOVEMBER 2019

Available at:
Subject to availability. Selected stores
 The latest news, trends, research updates and best buys

Jog with a dog

FINDINGS FROM A SMALL STUDY
BY THE UNIVERSITY OF CHICHESTER
suggest that, compared with jogging
alone, running with a pooch may mean
we get greater enjoyment from our
workout and feel more positive and
energised afterwards. This builds on
earlier research that found dog owners
felt happier and more relaxed when
exercising with their pet.
If you’re among the one in four
people in the UK who owns a dog, why
not get in training for the Muddy Dog
Challenge? This is a 2.5K or 5K obstacle
run that you tackle together, raising
some cash for Battersea Dogs & Cats
Home while you boost your fitness.
As we go to press, venues and
dates for the charity events in 2020
are still to be announced, but go
to muddydog.battersea.org.uk for
a training schedule and to keep an
eye out for updates.

10 HEALTHY FOOD GUIDE NOVEMBER 2019


That’s the number of extra calories we consume each year just by eating our
23,855 children’s leftovers – the equivalent of a 7lb weight gain! Our advice? Keep a food
waste diary for a week to help you better manage portion control and reduce
leftovers AND eat together as a family so you have your own plate to focus on.
GO NUTS FOR
WEIGHT LOSS
20 15
ACCORDING TO
NEW RESEARCH from
Harvard University pistachio
that looked at the diet nuts
of 145,000 adults
over 20 years, those
who nibbled on just
14g (around 1tbsp)
nuts a day put on less
weight and were 16%
less likely to be obese
than those who didn’t
eat nuts. This adds to
the findings of other
studies that suggest
eating nuts may play
a role in helping us
manage our weight.
It’s likely nuts help
our waistlines in many
ways: we may eat
them in place of other
less nutritious, higher
calorie snacks such as
biscuits, cakes or
chocolate; the protein
and fibre they contain
may help to fill us up
so we snack less; their
crunchiness means
they need more
chewing, which can
help trigger feelings
of fullness; and
studies suggest that
not all of the fat in
nuts is digested and
absorbed, so we
might get fewer
calories than we’d
expect. This research
confirms that snacking
on small amounts of
nuts in place of less
nutritious foods seems
like a good idea. Just
be sure to choose
unsalted varieties.
WHAT’S NEW
Here’s what 14g nuts look like…
SAVOURY SNACKS
15 11 10
Forever reaching for
a bag of crisps? Try these
almonds hazelnuts whole whole instead…
peanuts cashew nuts
BAG OF BEANS
A scrummy, crunchy mix
of beans that gives a
little kick of Mexican
heat. A 30g portion
contains almost double
the fibre found in a
packet of crisps.
The Food Doctor Super
Snacks Mexican Chilli Bean
Mix, £3/120g, Tesco Per 30g serving
O 133kcal O 6.2g fat O 1g saturates O 1.3g
sugars O J ƓEUH O 10.2g protein O 0.2g salt
OLIVE A LITTLE
A great idea for low
carbohydrate (0.5g per
pack) snacking on the
go. With only 82 calories
10
pecan
6
walnut
6
macadamia
5
brazil
a pack, these are a
lighter alternative to your
favourite savoury snacks.
halves halves nuts nuts They have a lovely subtle
heat and don’t feel oily.
Olly’s Olives The Bandit
Chilli & Rosemary Green Olives,
£1.75/50g, Ocado Per 50g serving O 82kcal
O 8.2g fat O 1.4g saturates O 0.3g sugars
O J ƓEUH O 0.6g protein O 1.8g salt
POPULAR POPS
Light and fluffy and only
o
slightly salted, this ta
astes
as good as cinema-sstyle
popcorn without beiing
hazardous to your diiet.
Plus, this pack also
contains some prote ein.
Popcorn Shed Mini Poop!
Sea Salt Mini Popcorn,
n
89p/20g, Ocado, Co-op Per 20g serving
O 94kcal O 4.4g fat O 0.5g saturates O 0.6g
sugars O J ƓEUH O 1.5g protein O 0.4g salt
NOVEMBER 2019 HEALTHY FOOD GUIDE 11
Make room for
mushrooms… COULD VISITING
THE DENTIST SAVE
…ESPECIALLY IF YOU’RE A MAN! New YOUR LIFE?
research involving more than 36,000 A TRIP TO THE DENTIST could help
Japanese men found that eating mushrooms identify more than just unhealthy
once or twice a week reduced the risk of teeth, suggests a new study from
developing prostate cancer by 8%, compared University College London.
with those who ate them less than once a Researchers found a strong link
week. Having at least three servings a week was even better, lowering the risk by between the health of our gums
17%. The protection was especially obvious in men aged 50 and over and didn’t and blood pressure. Moderate to
seem to be affected by the intake of other fruit and veg, meat or dairy products. severe gum disease (periodontitis)
Researchers suggest this cancer-busting magic may be due to antioxidants such was associated with a 22% greater
as ergothioneine and glutathione found in shiitake, oyster and maitake varieties. risk of hypertension, while severe
However, even extracts of white button mushrooms have been shown to be beneficial. gum disease was linked to a 49%
increased risk. One theory is that the
bacteria that cause inflammation in

62%
OF PEOPLE WOULD
RATHER TALK ABOUT
SEX than the health
of their gut. It’s a
worry, considering almost the same number –
around six out of 10 – say they suffer or have
suffered with tummy troubles that interfere
with daily life: worrying about leaving the
house in case they can’t find a bathroom;
taking a change of underwear when going
the mouth also cause inflammation
throughout the whole body,
including the blood vessels. Plus,
the two diseases have several
shared risk factors such as smoking
and being overweight. As a starting
point, if you’re diagnosed with gum
disease, make an appointment with
your GP for a blood pressure check.

WORDS: JULIETTE KELLOW, TRINITY HISLOP. PHOTOS: ISTOCK/GETTY IMAGES, POSED BY MODELS. PRICES CORRECT AT TIME OF GOING TO PRESS
out; cancelling plans; and even suffering
with depression. The good news is that two
out of five people said opening up to family
or friends made them less worried or
stressed and, for more than a quarter,
talking prompted them to make an
appointment to see their doctor.
For a free guide to talking
about problems with your
digestive system, visit
loveyourgut.com and
click on #GutTalk Guide.

The 10 most common digestive problems…

19% constipation
16% frequent bloating
16% indigestion
14% Irritable Bowel Syndrome (IBS)
12% frequent flatulence
11% frequent heartburn or regurgitation
8% feeling lethargic, feverish or unwell linked to stomach
8% regular diarrhoea
8% frequently feeling full
6% stomach pain before or after meals
 WHAT’S NEW

of Brits tuck into a full English break

kfast at
least twice week! If you’re a fry-up fan,
here’s how to make it healthier
SSAVE
Swapp For Fat Sats
this… this… Kcal (g) (g)
2 fried back 2 grilled bacon
bacon rashers medallions 82 12.5 4.2

2 fried 2 grilled
sausages reduced-fat 118 14.2 5
sausages

1 fried egg 1 poached egg 26 2.6

2 0.2
3tbsp regular 3tbsp reduced
baked beans sugar and salt 7 0 0
baked beans

2tbsp fried 2tbsp baked

mushrooms mushrooms 43 4
4.7 0.7
1 fried tomato 1 grilled
tomato 64 6.4
6 0.5
1 slice fried 1 slice
white wholegrain 97 111.7 0.7
bread toast

TOTAL 437 52.1

5 11.3
Before After
O 942kcal O 505kcal
O 66.2g fat O 14.1g fat
O 15.6g saturates O 4.3g saturates

A few of our favourite choices for healthier frying
AVOCADO HIT
This easy-to-control spray is
high in omega-3. Avocado
oil is mixed with rapeseed oil
and water to lower the calorie
content, while still providing
a pleasant flavour.
The Groovy Food Company
One Calorie Cooking Spray
Virgin Avocado Oil, £2/190ml,
Tesco Per 1 spray O 1kcal
O 0.1g fat O 0.1g saturates
O 0g sugars O 0g salt
COOKING OILS
OLIVE LITE SMOKY SENSATION
Nothing but refined and The smokiness is strong
virgin olive oils, so this is enough to complement the
nutritionally beneficial – flavour of meat or veg, but also
with anti-inflammatory works in a salad dressing. It’s a
properties and healthy good idea to transfer to a spray
monounsaturated fats – yet container to regulate serving
it still tastes fresh. size and fat intake.
Filippo Berio Mild & Light In Mellow Yellow Oak Smoked
Colour Olive Oil Spray, £2.75/ Rapeseed Oil, £4.50/250ml,
200ml, Waitrose, Asda, Tesco Ocado, Waitrose Per 10ml serving
Per 1 spray O 2kcal O 0.2g fat O O 81kcal O 8.9g fat O 0.6g saturates
0g saturates O 0g sugars O 0g salt O 0g sugars O 0g salt

NOVEMBER 2019 HEALTHY FOOD GUIDE 13

 HEALTHY FOOD TREND

FREEZER-
FRIENDLY
Per 100g O 35kcal O 0.2g fat
O 0.1g saturates O 2g sugars
O 3.8g protein O 3.7g fibre O 0g salt

Make room, peas, says Trinity Hislop,

freezer space is needed for a bigger
variety of veg. Hitting your 5-a-day
target has never felt more achievable

I
T’S NORMAL TO SEEK OUT
comfort food as shorter,
winter days send us running
for extra food fuel. But if you’re
not careful, you’ll end up
eating less nutritious options
and stacking up the calories.
In 2013, for instance, the UK
will help you avoid the
temptation to fill your plate
with fatty and starchy carb
options. Frozen packs contain
just as many nutrients as your
favourite fresh alternatives
and there’s no wastage as you Per 100g O 55kcal O 0.6g fat
use the amount you need and O 0.1g saturates O 4.3g sugars

experienced the coldest save the rest for another time. O 2.3g protein O 3.5g fibre O 0g salt

March in 50 years, which

correlated with a spike in the
sale of ‘hearty’ ready meals.
When it’s cold and miserable
outside, it’s so easy to depend
on takeaways and starchy
storecupboard carbs, so having
healthy reserves to hand at
home can help you stick with
healthy eating. Anything that
makes whizzing up a warming
soup easy gets our vote.
AS GOOD AS FRESH
Keeping a ready supply of
fruit and veg in your freezer
PLENTY OF CHOICE
What we love most about
pre-prepped, mixed packs
is that you get a medley of
colourful favourites all in one
place. This means that bulking
up an asian-style stir-fry, a
mediterranean-inspired
couscous or pimping a pasta
sauce has never been easier.
We’ve been upping our
freezer game lately with one
or two of these fantastic
frozen finds. Here are six of
our favourite packs…
Per 100g O 47kcal O 0.5g fat
O 0.1g saturates O 6g sugars
O 1.8g protein O 2.4g fibre O 0g salt

14 HEALTHY FOOD GUIDE NOVEMBER 2019


FREEZER TREES
Tenderstem Frozen Broccoli, £1.75/250g,
Asda, Iceland, Ocado
WHAT YOU GET A frozen-for-freshness
version of the veg aisle classic. Plus, for
the same price as fresh, you’ll get nearly
double the amount.
THE HFG VERDICT These are a winning
side veg and a wonderfully easy way
to pack in those essential vitamins
(A, B2 and C). Some research has even
found that frozen broccoli is higher in
nutritional value than fresh. For extra
crunch, we’d recommend reducing the
cooking time by half.
SCORE 8/10
TERRIFIC TRIO
Birds Eye Steamfresh Super Sunshine
Mix, £2/4 x 135g bags, widely available
WHAT YOU GET A classic mix of small
carrot batons, sweetcorn and peas in
four individual microwavable pouches.
Good for singles, or couples and
families eating at different times.
THE HFG VERDICT There really isn’t
anything to fault here: simple, colourful
veg that feels and tastes as good as
fresh. We love mixing these into pasta
bakes to hit our 5-a-day target.
SCORE 10/10
A MED MIX
Essential Waitrose Grilled Vegetable Mix,
£1.60/500g
WHAT YOU GET A vibrant mix of
PRICES CORRECT AT TIME OF GOING TO PRESS.
peppers, courgettes and aubergine,
plus naturally sweet onions, all roughly
chopped for a rustic homemade feel.
THE HFG VERDICT Eating a variety of
PHOTO: ISTOCK/GETTY IMAGES
veg is an important feature of the
Mediterranean diet. What we love
about this mix is the quality, and how
easily it can be incorporated into family
favourites such as ratatouille or lasagne.
SCORE 9/10
Per 100g O 29kcal O 0.8g fat
O 0.1g saturates O 1.4g sugars
O 3.4g protein O 1.4g fibre O 0g salt
Per 100g O 56kcal O 2.3g fat
O 1.3g saturates O 4.8g sugars
O 1.9g protein O 2.4g fibre O 0.5g salt
Per 100g O 22kcal O 0.5g fat
O 0.2g saturates O 2.5g sugars
O 0.9g protein O 1.7g fibre O 0.1g salt
WHAT’S NEW
SPLENDID SPEARS
Asda Frozen For Freshness Asparagus,
£1.76/250g
WHAT YOU GET A favourite spring/
summer veg, prepped and ready all
year round.
THE HFG VERDICT Just four frozen,
cooked asaparagus stalks give us
around 48mcg fat-soluble vitamin K
(we need 1mcg per 1kg of bodyweight),
making this the perfect side veg to
serve with salmon. Best blanched in
boiling water or pan fried in a little olive
oil, these frozen spears are fresh in
flavour and have a good bite.
SCORE 6/10
HOT AND COLD
Four Seasons Easy To Cook Thai Style
Vegetables, £1.49/500g, Aldi
WHAT YOU GET Asian-style
vegetables flavoured with a Thai-
inspired sauce containing fish sauce
and five-spice seasoning.
THE HFG VERDICT As they’re seasoned
and varied in colour and texture, these
are perfect for topping a bowl of
wholemeal rice when time is short
– you’ll just need to factor added free
sugars and salt into your daily quotas.
SCORE 8/10
COMFORT MIX
Stewing Vegetables by Sainsbury’s,
£1.50/1kg
WHAT YOU GET The perfect staple root
vegetables, celery and onions for a stew
or soup. Conveniently diced ready for a
cosy homemade meal when going food
shopping isn’t on the cards.
HFG VERDICT This really is nothing but
the veg, with all the flavours of the
autumn/winter season. We rate this
pack as best value for money, plus it’s
great for encouraging young children
to eat their veggies since the pieces are
less than bitesize.
SCORE 8½/10
NOVEMBER 2019 HEALTHY FOOD GUIDE 15
 DON’T LET
LIFE’S STRESSES
WEIGH
YOU DOWN
A change of job, new
living arrangements,
having a baby,
retiring… Any
upheaval can knock
your healthy diet off
balance. Dietitian
Juliette Kellow helps
you and your family
navigate stress
without putting
on weight

16 HEALTHY FOOD GUIDE NOVEMBER 2019


FAT TRAP #1
Going to college
I
T’S COMMON STARTING COLLEGE OR
FOR A FEW EXTRA UNIVERSITY can seriously
POUNDS to creep on disrupt eating patterns –
as we age, making no wonder people talk
weight problems about the ‘fresher’s stone’,
more likely the older referring to the weight gain
we get. In England, 37% experienced by so many
of 16 to 24-year-olds students in their first year.
are overweight or obese, And it’s no myth. A review of
but this increases to 32 studies, mostly of American
65% in 35 to 44-year- and Canadian students, found
olds. By the time we six out of 10 reported an
reach retirement age, average of 8lb weight
three-quarters of us gain during their freshman
are struggling with year. Similar findings were
the scales. revealed in a study by the
While weight gain same researchers following
usually happens over 215 students from 23
many years (a pound or different universities in
two during each holiday England for their first
or Christmas – see p21), academic year. Just over half
there are certain times of those put on weight, again
in our lives when we’re with an average increase of
susceptible to piling on 8lb. The researchers say their
the pounds more quickly findings reinforce that the
than usual. first year of university is
Knowing the life
events that can be fat
a crucial time in the life of
students, during which the
traps, from the moment majority tend to gain weight.
we hit adulthood, can
help us avoid them… WHY DOES IT HAPPEN?
Young people moving
away from home are often
responsible for feeding
themselves for the first time,
without the restraining
influence and nutritional input
of parents. This can be hard if
you don’t know how to cook
or have limited cooking
facilities, utensils or kitchen
space. The result? Lots of
calorie-laden processed
foods and takeaways!
College canteens aren’t
always the best solution, as
they’re often full of high-
calorie options. Studying
and snacking frequently go
hand in hand, too, and more
time behind a desk may
mean less activity. Socialising fruit or yogurt for dessert.
plays a big part, especially
if booze is involved. As well
as its high calorie content,
alcohol often leads to poor
eating habits, such as a
kebab after the pub or the
fry-up the next morning to
deal with a hangover.
HOW TO DODGE IT
O Don’t know how to cook?
Head to healthyfood.co.uk
and practise some easy,
healthy and budget-friendly
meals before you leave
home. Try pasta with tomato
sauce, tuna and sweetcorn,
jacket potatoes with beans
and cheese, or scrambled
eggs and tomatoes on
wholegrain toast.
O Assemble
a cooking kit to
take to college, ^ Practise some
including a wok easy, healthy
or frying pan,
lidded saucepan,
meals before
colander or
metal sieve,
leaving home
mixing bowl, tin opener,
sharp knife, wooden spoon,
grater and chopping board.
You could even invest in a
throw-it-all-in slow cooker.
O Choose healthier
takeaways and dishes from
the dining hall, such as
tomato-based curries rather
than creamy ones, a small
chicken kebab instead of a
large doner, or a thin-based
veg pizza rather than
deep-pan pepperoni. Watch
portion sizes, skip extras
WEIGHT LOSS
such as garlic bread,
samosas, spring rolls and
prawn crackers, and have
O Don’t skip meals Eating
regularly not only aids
concentration, but it will also
reduce the desire to snack
when studying.
O Drink sensibly Tap water
is best for your waistline
and bank balance. Use
sweetener rather than sugar
in tea and coffee, and
choose diet or sugar-free
drinks over regular ones.
Skip energy drinks, as they’re
usually loaded with sugar.
O Make your socialising
waistline friendly Use study
deadlines as an excuse to
skip a round or to have a soft
drink instead of an alcoholic
beverage. Spirits with diet
mixers are the lowest in
calories, while
pints and
cocktails usually
contain the
most. Dancing
rather than just
_ standing at the
bar will help
reduce the amount you drink
as well as burning calories (as
long as you quench your thirst
with water). Plan healthier
morning-after options, too,
like porridge or scrambled
eggs on toast.
O Build activity into your
day by walking or cycling to
college rather than getting
the bus. Make the most of
campus facilities like a pool,
gym or badminton courts,
and join clubs such as hiking,
diving, dance or surfing.
NOVEMBER 2019 HEALTHY FOOD GUIDE 17
 FAT TRAP #2

Starting a
new job
BIGGER PAY CHEQUES
MAY COME WITH bigger
waistlines when we start
a new job. In a survey of
more than 1,100 full-time
American employees, 40%
of men and 49% of women
said they’d gained weight
in their present job. One
in four said they’d put on
more than 10lb, while one
in 10 confirmed the scales
had crept up over 20lb.
WHY DOES IT HAPPEN?
Heavy workloads, stress and
tiredness can mean we rely
risk of weight problems.
problems
Tiredness can also affect
our eating habits. It’s tempting
to skip breakfast to have 10
more minutes in bed, then we
may grab a latte and muffin
en route to work, or snack
on sugary, calorie-heavy
foods and drinks to boost
energy. Busy days, late nights
in the office and taking work
home can also mean we
exercise less. In general, the
workplace is full of pitfalls for kitchen facilities are biscuits and cake out of your
healthy eaters – from office available, porridge pots, eyeline and put fruit on your
biscuits to the chocolate run, wholegrain toast with nut desk instead.
regular birthday cakes, butter or wholegrain cereal O Stay hydrated Dehydration

on shop-bought lunches,
processed foods and
takeaways instead of cooking,
or an alcoholic drink every
evening to unwind. Feeling
anxious can also disrupt
sleep, and numerous studies
reveal a link between fewer
vending machines, working
breakfasts and lunches, and
after-work socialising all play
havoc with waistlines.
HOW TO DODGE IT
O No time for breakfast at
home? Take your breakfast
with milk are good choices.
Otherwise, grab yourself
some fruit and yogurt.
O Keep healthy snacks to
hand You could also ask
your employer about the
possibility of providing
healthier snacks, such as
can affect energy levels and
concentration, so make
sure you drink plenty of
water. If your office doesn’t
have a water cooler, ask
your employer about the
possibility of installing one.
O Find munch-free ways

hours of sleep and a greater to work with you. If basic replacing biscuits with fruit,
or filling vending machines
HERE’S WHY EMPLOYEES SAY THEY GAINED with healthy options.
O Take your own packed
WEIGHT WHEN STARTING A NEW JOB…
lunch This way, you’ll have
53% Sitting at a desk most of the day control over what you eat. If
mornings are a rush, prepare
49% Too tired after work to exercise your lunch the night before
and keep it in the fridge.
O Take a lunch break and
41% Eating because of stress
go for a walk You’ll burn
more calories than sitting
34% No time to exercise before or after work at your desk, and it’ll also
help you be more productive
21% The temptation of office sweets in the afternoon.
O Be mindful of every
21% Eating out regularly mouthful Snacking at your
desk or eating lunch while
13% Workplace celebrations working means you’ll be less
aware of what you’ve eaten
to beat stress Book a
manicure or massage, join
a yoga, tai chi or meditation
class, or go for a walk.
O Move more Use the stairs
instead of the lift, visit
colleagues in person rather
than sending emails, and
stand up when you’re on
the phone. Find out about
staff benefits such as gym
discounts or cycle-to-work
schemes. Stand-up desks
are also becoming more
popular, so you could ask
your boss about this. We
like the compact, adjustable
Varidesk ProPlus 30, from
£275, uk.varidesk.com.
O Liaise with your

and more likely to overeat employer about

12% Skipping meals because of time constraints as a result.
O Keep office treats out of
6% Happy hours sight! Numerous studies
show that if food is in front
6% Pressure to eat food that co-workers bring in of us, we’re more likely
to eat it, so keep sweets,
programmes designed to
help employees be healthier
at work. Check out the British
Dietetic Association’s Work
Ready programme at
bdaworkready.co.uk.

18 HEALTHY FOOD GUIDE NOVEMBER 2019

 WEIGHT LOSS

FAT TRAP #3 atching a movie with a in your diet for veggie

Moving in keaway and wine. Studies

together
STUDIES SHOW THAT LO
HANDLES can become
a problem when we start
living with a partner. In one
study that followed almost
21,000 German adults over
16 years, cohabiting led to
a significant weight gain in
both men and women.
Furthermore, after four years,
the effect of cohabiting on
of their
partner. That’s great news
partner
if one half of a couple eats
healthily, but not if poor
eating habits migrate from
one person to the other.
Studies also reveal we tend to
eat more when
we’re with others
– women can ^ Dates
o show many people worry
about gaining weight
e they’re no longer trying
to attract a partner.
HOW TO DODGE IT
O Discuss what you both
like to eat, then find ways to
make your favourite dishes
healthier. Visit healthyfood.
co.uk for recipes and our
online meal
are often planner, which
helps you
options will help save the
planet and your waistline by
reducing calories.
O Choose nutritious treats
Replace sweets, crisps,
savoury snacks and biscuits
with nutrient-packed treats
such as hummus with
carrot sticks, roasted nuts,
wholemeal pitta with
homemade tzatziki, or
strawberries dipped in
melted dark chocolate.
O Get back to ‘active’ dating

Instead of activities that

waistlines resulted in twice end up having replaced with create menus involve eating or drinking,
the weight gain seen with much bigger for the week. go for a walk in the park,
a movie and a Keep an eye
_
getting married. The portions, O learn to dance, have a game
researchers say their findings frequently takeaway on portion sizes of badminton, or go for
show that transitioning to matching their Women need a a swim and sauna together.
a shared life, especially partner’s serving size. There’s fifth fewer calories than men O Set up a holiday-fund jar

moving in together, is
associated with a significant
increase in BMI.
WHY DOES IT HAPPEN?
The eating habits of each
the tendency to indulge in
more treats together, too. At
the same time, activity levels
can drop once couples start
cohabiting – dates are often
replaced with nights in
due to their smaller body
size, so should put roughly
a fifth less on their plate!
O Experiment with eating
more vegetarian meals
Swapping some of the meat
When you’re tempted by
coffee and cake, ordering
in a pizza or buying snacks,
pop the money you’d spend
on this into a jar and watch
the cash build up.

CASE STUDY

^Moving in with my new husband left me 1½ stone heavier_

Ruth Clapp, 67, lives in Cornwall
and is retired.
Until my late 50s, I’d always managed
to keep my weight at around 9½ stone,
which is ideal for my height of 5ft 5in.
I quickly lost the extra pounds after my
children were born, and the menopause
had little effect on how much I weighed.
In fact, I lost weight then, dropping
to 8½ stone when I divorced after
30 years of marriage. As the shock wore off, though,
my weight returned to 9½ stone again.
Then, at 54, I met someone new. After a couple of
years, we married and I moved from Devon, where
I’d always lived, to Cornwall. As the months went by,
my clothes got tighter, especially around my waist.
I’d gone from not bothering too much about food to
cooking for both of us every day. The odd glass of
wine started to creep in and I wasn’t as careful about
what I was eating. I was also far less active, having
given up my job as a charity worker, which often
involved shifting boxes around.
I’d had a bad back for years and the chiropractor
I was seeing suggested pilates might
help. I found a class with a lady called
Becky, who ran loads of different fitness
and healthy eating classes. After a few
weeks of pilates, I saw an improvement
in my back, so I started her aqua
zumba class. Then some of the ladies
in the class persuaded me to join
Becky’s Easter Shape Up plan. Tipping
the scales at 11 stone, it was the right
move. I ditched snacks, stopped eating anything
late at night, reduced my portion sizes, cut out sugar
and ate fewer dairy products (which, as a farmer’s
daughter, I ate a lot of) and gradually lost a stone. I’ve
settled at 10 stone now, but am hoping to lose a few
more pounds to get me back to my normal weight.
It just goes to show that even if you’ve never
really had a weight problem, certain events in life
can leave you piling on the pounds – and the only
solution is to pay more attention to what you’re
eating and to be more active.
O For more information on the classes Ruth took,
visit Becky’s Fitness in St Austell on Facebook.

NOVEMBER 2019 HEALTHY FOOD GUIDE 19

 FAT TRAP #4 HOW TO DODGE IT weight within six months of
O Aim to reach a healthy
Becoming
giving birth gained just 5lb
weight before trying for in the next decade; those
a mum a baby – you’re less likely
to be left with a weight
who retained some of their
baby weight during the first
PUTTING ON WEIGHT to a very rge a problem after the birth. six months put on 18lb over
DURING PREGNANCY is nee d ced.
d O Expect to gain some the following decade.
normal. Surprisingly, though, weight and don’t try to lose O Looking after a new

there are no guidelines
in the UK for how much a
woman should gain (this is
something the Royal College
of Midwives is campaigning
WHY DOES IT HAPPEN?
It’s a myth that you need to
eat for two when pregnant.
Guidelines from the National
Institute for Health and Care
it when pregnant. If you’re
worried about your weight,
ask your midwife for advice.
O Don’t eat for two! Enjoy
a healthy, balanced diet that
baby means your meals
may not be a priority. Visit
healthyfood.co.uk for recipes
that are ready in 15 minutes.
O Boost flagging energy

for). In the US, the Institute
of Medicine recommends a
weight gain of 25–35lb for
a woman who starts her
pregnancy at a healthy
weight. But studies show
many women put on far
more than this, which
Excellence confirm calorie
needs don’t change in the
first six months of pregnancy
and only increase by 200 a
day in the last trimester –
that’s equal to a large banana
and a slice of bread. Cravings
for fatty and/or sugary foods
contains foods from each of
the main food groups. Limit
foods high in fat and/or
sugar, such as cakes, pastries,
sugary drinks and fast food.
O Once you’ve had your
baby, lose any excess
pounds gradually by eating
with nutritious foods – swap
sugary foods for ones that
release their energy slowly
and steadily, such as
porridge, unsalted nuts,
beans on wholegrain toast,
or a wholemeal sandwich.
O Stay hydrated Choose

increases the chances of
holding on to that extra
weight many years later.
Excess weight in pregnancy
is also linked to a greater
risk of miscarriage,
add extra calories. Nausea,
tiredness and fatigue lead
some women to eat more
frequently to ease sickness
or boost energy. Others find
they’re constantly hungry
healthily. Many women
find breastfeeding helps,
as producing breast milk
burns more calories. If
you get back to your
pre-pregnancy weight,
water, milk or sugar-free
squash instead of sugary tea,
soft drinks and energy drinks,
and remember fluid needs
increase when breastfeeding.
O Gradually build up activity

premature birth, high blood and eat more. Activity you’ll be more likely to stay – but don’t do anything
pressure and gestational levels also often drop a healthy weight in later life. strenuous or high impact
diabetes. It also increases when pregnant, especially In one study, women who until you’ve been given the
the chances of giving birth in the later stages. lost all their excess baby all-clear by your doctor.

CASE STUDY

^I gained a baby and my mum’s a weight-loss coach. She said

she hadn’t wanted to mention it as I’d
3½ stone!_ just had a baby…

PHOTOS: ISTOCK/GETTY IMAGES. TO FIND A WW CLASS NEAR YOU, VISIT WEIGHTWATCHERS.COM

Lauren Drysdale, 24 from West Lothian,
has a three-year-old son, James.
As a teenager, I never worried about my
weight – around 11 stone was fine for
5ft 7in. Although I tried to eat healthily
during my pregnancy, I was left with
a fair bit of baby weight after James was born.
Within 10 weeks, he was sleeping through the
night, but I was very busy with him during the day. Too
tired to cook, I snacked on crisps and chocolate to
keep my energy levels up, and it wasn’t unusual for
me to have four takeaways a week! Before James
came along, I cycled and walked a lot, but exercise
went out the window. I told myself I didn’t have time.
Then I saw a photo of myself at my dad’s 50th
birthday party. James was almost 18 months old by then
and the picture came as a massive shock. I felt ashamed
I was still that big – and had in fact got bigger. Ironically,
I joined mum’s class in August 2017,
at 14½ stone. The first two months were
hard – I found the diet quite restrictive.
But then the plan changed and I could
eat loads more of foods like chicken,
turkey, beans and wholegrains, so I
enjoyed meals more. It took me five
months to lose 2st 8lb and get down to 11st 13lb.
Although I was still half a stone away from my target,
I’d dropped a couple of dress sizes and felt comfortable
at this weight. I also decided to follow in Mum’s
footsteps and became a weight-loss coach.
Having maintained my weight for a year, I found out
I was pregnant again. This time, I’m sticking with my
healthy eating plan and monitoring my weight to make
sure I’m not putting on too much during my pregnancy.
I won’t leave it so long next time to shift any baby
weight. I’m going to make sure I’m a priority, too, and
have structure and routine around mealtimes.

20 HEALTHY FOOD GUIDE NOVEMBER 2019


FAT TRAP #5
Going throug
the menopa
IT’S A TIME OF LIFE WHEN
MANY WOMEN put on
weight – and find it difficult
to lose. An American study
found women gained an
average of 5lb over three
years in the run-up to the
menopause, with a fifth
gaining 10lb or more.
We’re also more likely to
gain fat, especially around
the waist. In one study,
women aged 42 to 52 years
gained an average of 7lb fat,
saw a reduction in muscle
and had a 2in increase in
their waistline during
a six-year period.
WHY DOES IT HAPPEN?
Hormonal changes at this
time in life contribute to
any fat gain,
especially
around the waist. ^ During
But they can also menopause, foods such as
leave us with
symptoms that
calcium
affect our eating from bones
and exercise
habits, which, in
more quickly fish
turn, can make due to falling (sardines, for
weight gain
oestrogen
worse. Feeling
miserable, levels
depressed,
irritable and anxious can
cause comfort eating, too.
Difficulty sleeping and night
sweats can result in
tiredness, which can lead to
snacking on calorie-laden
foods and drinks to boost
energy the next day.
Common symptoms in the
run-up to the menopause,
such as a lack of energy,
hot flushes, aching joints and
muscles, palpitations and
headaches, can also make
it harder to get motivated
to exercise.
H GE IT
O Sw a Mediterranean
diet – one study showed
perimenopausal and
postmenopausal women
following this diet were less
likely to have a weight
problem, while another found
it helped keep the heart
healthy at this time of life.
O Replace white carbs like
mash, white bread, rice and
pasta with high-fibre, starchy
versions such as jacket
potatoes, wholemeal bread,
brown rice and wholewheat
pasta. These release sugar
slowly to provide longer-
lasting energy. Watch portion
sizes, though.
the
O Eat plenty of
calcium-rich
reduced-fat milk,
is lost yogurt and
cheese, canned
eaten with
the soft bones
example), beans,
_
nuts, dried fruit
and green leafy
veg. During
the menopause, calcium
is lost from our bones
more quickly due to falling
oestrogen levels.
O Introduce soya products
into your diet Soya is
rich in phytoestrogens
including isoflavones, which
weakly mimic the effects
of oestrogen and so may
help to reduce symptoms
such as hot flushes.
O Stay active Exercising
regularly will help burn
more calories and lift
your mood and energy.
WEIGHT LOSS
BEWARE THE WEIGHT CREEP
Small but regular weight gains, over Christmas or on holiday,
say, may not seem like a big deal at the time, but they can
add up to a less healthy body mass index (BMI) in later life.
For example, someone who is 5ft 6in and 10 stone at the age
of 30 has a healthy BMI of 22.4. If they consistently gain 2lb
every year, that’s an extra 60lb by the time they’re 60, taking
their weight to 14st 4lb and giving them a BMI of 32.1, which
puts them in the ‘obese’ category.
FAT TRAP #6
Reaching
retirementt
WHILE AGEING ITSELF of life – retirement seems
IS THOUGHT to have the to go hand in hand with
biggest effect on weight, watching more TV. There’s
the move from working to also more time to prepare
retirement may also play meals, experiment in the
a part, although the link kitchen and take up hobbies
seems to be dependent on
job type. One study found
such as baking – all of which
can increase the amount
retirement increased men’s we eat, too.
chances of becoming obese
by 12% within two to four HOW TO DODGE IT
years after they stopped O Stay active Build activity
into your day and limit the
working, and this was more
common in men who retired amount of time spent
from strenuous jobs. Another watching TV.
study found that during the O Enjoy activities you didn’t
four years after retirement, have time for when you
men who retired from were working – swimming,
sedentary jobs actually lost water aerobics, walking,
a little weight, while women gardening, bowling, golf,
who retired from physically pilates, yoga and dancing
active jobs gained weight. will all help to maintain
muscle and mobility, as
WHY DOES IT HAPPEN? well as burn calories.
We naturally start to lose O If cooking is becoming
muscle as we get older, a hobby, start by making
which lowers our metabolism some of the healthy
and means we need fewer recipes in this issue.
calories to maintain weight. O Watch your alcohol
If we don’t offset this by intake It’s easy to slip into
making adjustments to the habit of having wine
our diet and activity levels, with dinner every night when
the weight creeps up. you don’t have to get up
However, a drop in activity early or have a hectic
often occurs at this stage schedule the next day.
NOVEMBER 2019 HEALTHY FOOD GUIDE 21
Available wherever books are sold

Testing times for
spotting ovarian cancer
Unlike breast or cervical cancer, women aren’t routinely called for ovarian cancer
screening. This means you need to be doubly aware of symptoms, says Dawn Harper
P
EOPLE OFTEN ASK ME WHY
we don’t offer women screening
tests for ovarian cancer. Although
not as common as breast, lung or bowel
cancer, it’s still the eighth most common
cancer in women. Around 7,000 women
will be diagnosed with the condition
each year in the UK and more than 4,000
women will die of the disease – that’s
almost one every couple of hours. So
why aren’t we being more proactive?
Difficulties of detecting
For a screening test to be a useful
intervention, we need to be confident
it will pick up most, if not all, of the
cancers and not make a diagnosis
when cancer is not in fact present.
At the moment, we use two tests –
a blood test looking for a protein called
CA125 and an ultrasound to check for
abnormalities in the ovary. The blood
test is positive in eight out of 10 cases
of advanced disease, but picks up only
about 50% of early cancers, and of
course we want to find these, as
the earlier the diagnosis, the better the
outlook. Work is being done in this
field and early results from the UK
Collaborative Trial of Ovarian Cancer
Screening are encouraging. During
this study, many early cancers were
detected in women who had no
symptoms, which might on the face of
PHOTO: ISTOCK/GETTY IMAGES
it suggest we should be implementing
a screening programme immediately.
Unnecessary anxiety
The flip side to this is that only one in
four of the women who tested positive
DR DAWN’S
medical notes…
❛We want to find early cancers,
as the earlier the diagnosis, the
better the outlook ❜
for ovarian cancer, and therefore went
on to have surgery, were found to have
a cancer. This means that many were
put through the emotional anxiety of a
potential cancer diagnosis and a major
operation for no good reason.
Those statistics aren’t strong enough
to warrant screening every woman for
ovarian cancer at this stage, but for those
at high risk of developing the disease,
regular screening with CA125 tests and
pelvic ultrasound may be appropriate.
What are the risk factors?
The main risk factors for developing
the disease are increasing age (most
ovarian cancers occur over the age of
50, with half the cases diagnosed in
HEALTH
over-65s) and obesity. Not having
children, starting your periods early,
a late menopause or a history of
endometriosis also carry a slightly
increased risk. But the women who
should be discussing screening with
their GP are those with a strong family
history of ovarian and breast cancer.
In most cases, ovarian cancer is not
linked to genetics, but some can be
caused by a faulty gene. If you have
two or more close relatives (sister,
mother or aunt) with breast or ovarian
cancer, you should discuss screening
and genetic counselling with your GP.
Recognise the signs
For the rest of us, it’s important to know
the signs to look out for. Common
symptoms include abdominal or pelvic
pain, persistent bloating and feeling full
quickly. Looking at that list, it’s easy to
see why ovarian cancer is often missed
in the early stages, as those symptoms
are much more likely to be linked to
irritable bowel syndrome. We all feel
bloated occasionally, but it is the word
‘persistent’ that is key here. It is also
unusual to develop IBS for the first time
over the age of 50, so these symptoms
are not to be ignored.
Other symptoms include unexplained
weight loss, loss of appetite, pain on
intercourse, needing to pass urine more
frequently or a change in your normal
bowel habit (ovarian cancer can cause
constipation or diarrhoea). Work
is ongoing to look for an effective
screening test but, until then, make sure
you report these symptoms to your GP.
NOVEMBER 2019 HEALTHY FOOD GUIDE 23
 B The
ticking
ELLY FAT health
time
bomb s our waistlines
ontinue to
xpand, we
ncrease our
c ances o non-alcoholic fatty
liver disease, which is caused
by belly fat. Jo Waters
investigates the potentially
serious consequences

24 HEALTHY FOOD GUIDE NOVEMBER 2019

 HEALTH

W
HEN WE THINK OF LIVER DAMAGE, most of us think
immediately of alcohol. But it’s not the only culprit.
Rising obesity levels have resulted in an increased risk
of non-alcoholic fatty liver disease (NAFLD).
NAFLD, the medical term for too much fat building up
in your liver, can be a killer. While it’s still at stage 1 it’s largely harmless,
but if it progresses through stages 2 to 4 it can cause inflammation and,
ultimately, cirrhosis of the liver. It’s estimated that a third of the UK population
could have NAFLD, but most probably don’t know they have it, as symptoms ❛We need
don’t appear until the later stages. the liver
disease
Who’s at risk? says. ‘This is a wake-up call to the concerning evidence that large
You’re more at risk if you’re liver disease epidemic the UK is numbers of young people in the epidemic
overweight and, in particular, if facing. It needs to be addressed UK are developing NAFLD, and to be
you’re overweight with type 2 urgently before it’s too late and that one in 40 has already
diabetes. If NAFLD is picked up costs unnecessary lives.’ developed fibrosis (a precursor addressed
early with blood tests, you can Dr Stephen Ryder, consultant to cirrhosis) by the age of 25. urgently
reduce it through diet and physician in hepatology at New research published by
exercise. But, worryingly, if
before it’s
❜
the Queen’s Medical Centre, Queen Mary University of
undetected, 20% of people Nottingham, and medical London and the University of too late
with early-stage NAFLD will go adviser to the British Liver Glasgow found people who had
on to suffer cirrhosis – scarring Trust, says, ‘Almost two-thirds NAFLD and type 2 diabetes
of the liver that prevents it from of people in the UK are were twice as likely to develop
working properly. overweight or obese and, as cirrhosis than those with NAFLD
The corner’s report on the that is the main cause of NAFLD, who didn’t have type 2 diabetes.
death of 53-year-old singer the condition is becoming very
George Michael on Christmas common indeed.’ What increases your risk?
Day 2016 said that, among l Having excess abdominal fat
other factors such as heart What’s the main culprit? The biggest driver for NAFLD is
problems, fatty liver may have Abdominal fat, also known as being overweight around your
been a factor. George had visceral fat (the fat stored within tummy. Women have a higher
battled with his weight. the abdominal cavity and proportion of body fat than men,
Latest figures from the UK around important internal but men have more visceral fat.
Biobank suggest that as many as organs such as the liver), If you are apple-shaped, the fat
12 million people in the UK may seems to be the main trigger. around your abdomen will
have fatty liver disease and 1.4 ‘Fat builds up in the liver and release fatty acids into your
million could have the more is transported out into the circulation and, over time, this
serious type – non-alcoholic bloodstream. This extra fat in the can cause insulin resistance and
steatohepatitis (NASH) – which is blood irritates blood vessels and other metabolic complications.
stage 2. This is the stage where this raises blood pressure and Your waistline is an indicator of
the liver becomes inflamed. the risk of a heart attack,’ explains your visceral fat. A high-risk waist
Around 360,000 of these people Stephen. ‘People with NAFLD measurement is more than
will go on to develop cirrhosis. often have type 2 diabetes, too, 102cm (40in) for men and 89cm
Pamela Healy, chief executive which, with high blood pressure (35in) for women.
of the British Liver Trust charity, and raised cholesterol, are risk l Certain ethnicities
says we’re facing an epidemic of factors for a heart attack.’ People of South Asian or
liver disease. ‘It’s really alarming Previously, NAFLD was most Hispanic origins are at higher
that one in five of the people we common in people aged over risk of NAFLD, and if they
see at the mobile Love Your 50, but new research from the have a BMI of 23 or more, the
Liver screening sessions have University of Bristol presented in risk increases.
a high liver-scan reading and April this year at the International l Having certain conditions
need further investigation,’ she Liver Congress in Vienna found If you have Polycystic Ovary

NOVEMBER 2019 HEALTHY FOOD GUIDE 25

HEALTH

Syndrome, type 2 diabetes,
insulin resistance, high blood
pressure, raised cholesterol or
hepatitis, or are taking drugs for
other conditions, you will be
more at risk of NAFLD.
l Losing weight rapidly
Rapid weight loss can lead to fat
building up in the liver, due to
the sudden release of fat cells
into the bloodstream as stored
fat in fat cells is broken down.
l Being ‘fat on the inside’
Some slim people have a lot of
fat in and around their organs,
including the liver, and this is a
risk factor for lean NAFLD. The
cause in these cases is thought
to be genetic.
When do symptoms
start to appear?
‘NAFLD doesn’t have any
symptoms in stage 1,’ says
Stephen. At stage 2, he explains,
some people may experience
discomfort in the liver area
(on the right, under the ribs),
and tiredness.
If people with NAFLD go on to
develop fibrosis and cirrhosis, it
may be many years before
symptoms appear. These
include jaundice (yellowing of
the eyes and skin), dark urine,
ascites (an abnormal build-up of
fluid in the lower abdomen that
causes swelling), vomiting blood
and black, tarry stools.
How is it diagnosed?
Most people only discover
they have NAFLD when they
are given a liver function blood
test – and after other liver
conditions such as hepatitis
have been ruled out. ‘If results
are abnormal, a follow-up
ultrasound scan or FibroScan
is carried out (a non-invasive
imaging test that evaluates the
degree of liver stiffness or
fibrosis). In some cases, a liver
biopsy may need to be done,’
says Stephen.
‘Abnormal liver blood tests
in themselves are not a good
marker for NAFLD,’ he cautions.
‘People can have NAFLD – even
with cirrhosis – and have normal
blood tests, so if you’re at risk,
❛Symptoms
screening with a test such as of fibrosis
FibroScan is recommended, and
even if the liver enzymes
are normal.‘
cirrhosis
include
How is it treated?
‘There’s no specific drug
jaundice,
treatment for NAFLD yet,’ says but it may
Stephen, ‘although this is now
an area of intense research. But
be years
if caught in the early stages, before they
NAFLD can be reversed by
changing your diet, losing
appear ❜
weight and taking more

1
DON’T LET WEIGHT
CREEP UP
Around 95% of people with
NAFLD are overweight or
obese. Overweight people
have high levels of circulating
fat, which can be stored not
only in the skin, but also in the
organs, including the liver. Fat
causes inflammation and this
stimulates scarring of the liver,
so if you lose weight the
scarring goes and the normal
capacity of the liver to
regenerate itself comes back.
If you’re overweight, losing
10% of your body weight has
been shown to be enough to
reverse liver scarring.
2
ENJOY YOUR COFFEE
Drinking two or more cups of
coffee a day has been found
to protect against liver cancer
and cirrhosis in research
conducted by the University
of Edinburgh – if it is drunk
as part of a healthy well-
balanced diet. This doesn’t
give us a pass to drink more
alcohol, however: while
scientific research suggests
coffee may have a beneficial
effect on liver function, the
risks associated with excessive
alcohol consumption are
not counter-balanced by
drinking coffee.
3
WATCH OUT FOR
FRUCTOSE
Excessive consumption of
fructose (fruit sugar) found in
fizzy drinks and fruit juices has
been associated with an
increased risk of developing
NAFLD. One paper, published
in 2015 by researchers from
Bezmialem Vakif University in
Istanbul, Turkey, said fructose
was more likely to contribute
to NAFLD than a high fat diet.
The researchers said fructose
was a major stimulant for a
process called de novo
lipogenesis, which converts
excess carbohydrates into
fatty acids.

26 HEALTHY FOOD GUIDE NOVEMBER 2019

 exercise. There’s no specific
liver-friendly diet we
recommend. Despite its name,
NAFLD is not caused by eating
too much saturated fat – it’s
caused by being overweight.’
Losing just 5–10% of your
body weight can be enough to
ease NAFLD. The British Liver
Trust recommends people with
NAFLD lose weight at a rate of
1–2lb a week (avoiding the
danger of too much fat flooding
into the bloodstream from stored
fat cells that are broken down
with rapid weight loss). The
monthly Healthy Food Guide diet
plan (p74) can help you do this.
PHOTOS: ISTOCK/GETTY IMAGES
What if it gets to
a late stage?
In around one in six cases,
NAFLD can progress to NASH,
the more aggressive stage 2
of the disease, where there is
inflammation around the liver.
According to the Department
of Health, this can lead to
swelling and discomfort. This
inflammation, if persistent, can
lead to stage 3, which involves
the development of fibrosis, and
eventually to stage 4, cirrhosis,
where nodules and bumps
develop on the liver and cause
the organ to fail.
‘Unfortunately, 50% of
group of patients at the
moment. A liver transplant is the
only option at the end stage of
the disease.
‘However, with weight loss
and exercise people can avoid
serious liver disease in the first
place,’ he adds.
‘The best advice is to stick
to a healthy weight to avoid
NAFLD developing, and check
your other risk factors for
metabolic disease, such as
high blood pressure, raised
cholesterol and type 2 diabetes,
and get them treated.
‘If you’re overweight, it’s
important to lose the extra

‘It’s also very important to do
some brisk exercise – about
30 minutes, five times a week, is
enough to get your heart rate
up. There’s very good evidence
that this can improve insulin
resistance,’ advises Stephen.
patients are diagnosed at a late
stage when it is no longer
possible to reverse the disease
because the damage to the liver
has been done,’ says Stephen.
‘The problem is that there are no
specific drug treatments for this
pounds and take regular
exercise to reduce your risk
of NAFLD,’ says Stephen.
l For more information
on NAFLD, visit
britishlivertrust.org.uk

4
MINIMISE YOUR
5
KEEP FIT
6
EAT A MED-STYLE DIET
DIABETES RISK Exercise improves insulin AND STICK TO SAFE
An estimated 70% of people resistance, a risk factor for LIMITS OF ALCOHOL

with type 2 diabetes have
NAFLD. In type 2 diabetes,
glucose metabolism, but also
fat metabolism, is affected
so excess fat is stored in the
liver. If you do have type 2
diabetes, losing weight
may put your diabetes into
remission and also reverse
your fatty liver disease.
NAFLD. Research by the
University of Newcastle has
found that exercise alone
without weight loss can
reverse NASH. In the later
stage disease, both exercise
and weight loss are needed
for damage to be reversed.
❛If you’re
Research published in the
Journal of Hepatology found
that obese people who ate a
diet rich in olive oil, pulses,
overweight,
walnuts, vegetables and little losing 10%
red meat had a significantly
greater reduction in liver fats.
of your
Although alcohol doesn’t body
cause NAFLD, it can cause
other forms of liver disease
weight has
that can result in fibrosis and been shown
cirrhosis, so drink as little as
to be
possible, and no more than
14 units a week. enough to
reverse liver
scarring ❜
NOVEMBER 2019 HEALTHY FOOD GUIDE 27
 CASE STUDY ONE CASE STUDY TWO

❛My shock test I was killing myself

results triggered with food and not
a turning point in moving enough
my lifestyle❜ Alyson Johnson, 52, a digital project
manager from Newcastle upon Tyne
Michael Short, 51, from reversed her liver damage after being
Yorkshire, works as a health warned by her GP she’d be dead in two
care assistant in a hospice. years if she didn’t lose weight.
When he complained of My GP told me bluntly in 2017 that I was
exhaustion, routine tests putting my life at risk because my weight
picked up NAFLD. had led me to develop a fatty liver, which
I didn’t realise anything was had become inflamed and scarred. It
wrong with my liver. It was was the wake-up call I needed.
pure luck that NAFLD was At the time I weighed 17st 7lb, with a
picked up on routine blood BMI of 35, and had uncontrolled type 2
tests I was having for other diabetes. My health was a mess, but
health problems in January. I’d until that point I’d been in denial. Even
BEFORE AFTER
gone to the GP complaining though I’d been diagnosed with NAFLD
primarily of exhaustion. Tests seven years previously, I hadn’t taken it
revealed sleep apnoea (snoring and stopping breathing seriously or tried hard enough to make
momentarily, which disrupts sleep) and type 2 diabetes. I’m big changes to my diet, but this time I
6ft and at 17st 8lb I was overweight. knew I had to – and soon.

Making big changes Taking action

Looking back, I did have pain on the right under my ribs and This wasn’t easy as I was lazy and ate
my doctor says that can be a symptom of inflammation. I portions that were too large. I also
remember feeling as if I was going to burst, but put it down to comfort ate: half tubs of ice cream and
eating too much over Christmas. chocolate if I was feeling low.
I was diagnosed with high cholesterol eight years ago and But I hired a personal trainer and
told that I had high levels of fat around my liver. I had a lot of worked out with them three times a
things going on with my health at the time, though, and wasn’t week. At the same time, I cut my
ready to take the implications on board. calories to 1,700 a day – not the lowest
The test results in January were a massive
turning point for me as it sunk in that I had
❛ I remember feeling I could go by any means, but sustainable
and enough to give me energy for
several risk factors for heart attack and as if I was going to exercise and stop me feeling hungry.
stroke, as well as liver problems. burst, but put it down I approached it like simple maths: I
My diet was terrible. I would freely tuck had to cut what I was consuming and
to eating too much
❜
into the chocolates in the staff room left by create a 300-a-day calorie deficit. I
patients’ families. And, because of irregular over Christmas didn’t demonise food, though – nothing
shift work, I often ate at the wrong time of was off limits completely provided I
day. I’d eat six or seven slices of bread a day, plus biscuits and stuck to my calorie limit. I cooked
cake, and order takeaway curries. healthy meals from scratch, weighing
In January, I decided I had to make big changes and came the ingredients and counting all the
across the Low-carb Program at diabetes.co.uk (available on NHS calories, including milk in coffee and tea.
prescription). From then on, I’d have yogurt and blueberries for My favourite 350kcal breakfast
breakfast, a tuna salad for lunch and cook from scratch every included two slices of bacon medallion,
night – fish with vegetables, vegetable protein or veg curry with a poached egg and a glass of tomato
cauliflower rice. I’ve lost more than 3st and feel great. People tell juice with a latte made with skimmed
me I look younger. My fatty liver readings are now back in the milk. Lunch would usually be a tuna
normal range and my type 2 diabetes is in remission. My or chicken salad. I’d eat again at
cholesterol has dropped and my blood pressure is stable. 6pm, cooking dishes such as chicken
The challenge now is keeping the weight off, but I’m thighs with homemade sweet potato
confident I can do it. So much more than my waistline is at fries or fish dusted with flour and
stake if I go back to my old ways.

28 HEALTHY FOOD GUIDE NOVEMBER 2019


BEFORE AFTER
baked in the oven with healthier chips.
I’d adapt my favourite dishes to have
fewer calories – so I had my eggs royale
with yogurt instead of hollandaise
sauce, or I’d make a sweet potato hash
with sweet potatoes, red kidney beans,
paprika, cardamom and cinnamon
baked in the oven. I’d use pitta bread as
a pizza base topped with smoked
salmon, chilli or cottage cheese cooked
under the grill. Other dishes included
duck, roasted on a rack to drain off all
the fat, with aubergines.
Successful outcome
My saviour if I was craving something
sweet would be low-calorie Halo ice
cream, or greek yogurt mixed with a few
hazelnuts, walnuts, pecans, almonds
and a few chocolate chips.
For a snack I’d have Marmite on rye
crispbread or drink water to make sure I
was really hungry and not dehydrated.
In just under two years my weight has
dropped by 6st. My BMI is 23 and I’m a
size 12 (down from size 22). Latest scans
show I have a normal liver and have
reversed the scarring, and my type 2
diabetes is in remission. I now exercise a
lot and enjoy hiking and weight training.
People ask me how I’ve stuck to it, but
the answer is easy: I didn’t want to die
young, and I was killing myself with
food and not moving enough.
HEALTH
CASE STUDY THREE
❛Only a liver
transplant
could
save me ❜
Gordon Steele, 61,
a former contracts
manager from north
Lanarkshire, was
diagnosed with
NAFLD in 2014.
For 12 years I was
treated for breathing
difficulties, which
doctors said was
allergy-induced asthma.
This diagnosis
BEFORE AFTER
didn’t explain my
ever-increasing waistline,
though. I felt so bloated, as if I was going to burst. I weighed
about 16st 8lb at my heaviest (I’m 5ft 6in tall) so was obviously
overweight. My abdomen felt as hard as a rock.
Facing the truth
It was my daughter who wasn’t happy with the asthma
diagnosis and went with me to my GP surgery to ask for more
tests. The GP felt my abdomen and thought I might have
stomach cancer, so I was referred to hospital.
Eventually I was told I had ascites (an abnormal fluid
build-up in the abdomen) and prescribed diuretics to clear it.
I stayed on the diuretic drugs for two years and then they
stopped working and I was referred to
❛ I was going to have another hospital. It was there that a
consultant broke the news that the fluid
to make some very big build-up was because my liver was no longer
changes if I was going functioning due to cirrhosis caused by
to be healthy enough NAFLD. My breathing problems had been
❜
caused by the fluid squashing my lungs. Only
for a transplant a liver transplant could save me. I was stunned.
Looking back, I realised I’d been living a
very unhealthy lifestyle. Working overseas as a contractor, I
lived in hotels and didn’t think about diet and exercise. I ate
big meals, drank quite a bit of alcohol and took no exercise.
I realised I was going to have to make some very big changes
and switch to a low-fat, low-sugar and low-salt diet if I was
going to be healthy enough for a transplant.
Eventually, in July 2017, I was put on the waiting list for a
transplant. A liver became available in late September and I
was given a second chance. I now have a healthy liver, weigh
12st 4lb and my type 2 diabetes is in remission. I walk 10 to 12
miles a day. My purpose is to stay alive and live a healthy life.
If my NAFLD had been picked up with a blood test and
FibroScan 12 years earlier I could have avoided all this. If you
have any of the risk factors, do ask your GP for a blood test.
NOVEMBER 2019 HEALTHY FOOD GUIDE 29
 Help!
There’s a
VEGAN
in the
house
Whether you’ve got a converted
family member or a vegan friend
coming for supper, nutrition
editor Amanda Ursell’s round-up
of good-for-you plant-based
proteins will inspire confidence
about meat-free cooking
30 HEALTHY FOOD GUIDE NOVEMBER 2019
I
’M GOING
VEGAN. These
words are enough
to strike fear into
the heart of any
omnivorous family cook, who
suddenly finds their tried and tested
mode of preparing meals outlawed
with one stark pronouncement.
After the initial panic over
potential diet deficiencies comes
the stress of creating a shopping
list with curious-sounding
ingredients suggested by zealous
offspring. Out goes beef mince
spag bol, and in comes seitan spag
bol. Forget the tuna – it’s time to
tackle tempeh. What with demands
for jackfruit, banana blossom and
teff, you could be forgiven for
downing tools and heading to the
pub for a G&T and a pack of
peanuts to gather your thoughts on
what the heck to do next.
One option is to take ^ Forget the
the stance of a friend’s
time to tackle
mother, who simply told her newly
converted daughter, who was
about to show up for dinner:
‘Darling, I don’t do vegan.’
‘Have you got beans on toast?’
asked Charlotte.
‘Of course,’ came the reply.
‘Then you do “do” vegan, Mum.’
This apparently sparked an
interest and now Charlotte enjoys
many a vegan meal with her
mother, frequently finding herself
being severely warned over the
perils of ‘dirty veganism’, which,
she is informed, is bad for the
environment and your health.
‘It’s astonishing,’ says Charlotte.
‘She’s ahead of the game in every
way, sourcing new ingredients and
deriving a great deal of satisfaction
from polishing her eco-friendly diet
credentials whenever we meet.’
So it’s not all bad news. If, like
Charlotte’s mother, you
take the ‘if you can’t
tuna – it’s beat them, join them’
approach, cast your
eyes over the following
tempeh _ pages. We give you the
low-down on the pluses
and minuses of vegan alternatives,
along with tips for what on earth
you’re supposed to do with them.
 NUTRITION

KNOW THE PROTEIN ALTERNATIVES

Tofu
WHAT IS IT? Tofu is a white curd made from soya beans that
are soaked, ground with water, boiled and then filtered to
produce a warm ‘milk’. To this, a curdling agent such as
calcium sulphate is added. The resulting curd is transferred
to boxes where, as with cheese-making, the whey-like liquid is
squeezed out, leaving the tofu behind to set.
WHAT CAN YOU DO WITH IT? Plain tofu can be soft to
moderately firm or firm. The soft version is best for making
smoothies and dips, for example, while the firmer versions
work well in stir-fries or threaded on to kebabs.
ANY DRAWBACKS? With all the flavoured or smoked tofu
products available, you’ll need to check nutrition labels to be
sure that salt, sugar and fat levels don’t soar after the extra
processing they’ve undergone.
Per 100g plain steamed tofu l 75kcal l 8.1g protein l 4.2g fat
l 0.5g saturates l 0.7g carbs l 0.3g sugars l 1.3g fibre l 0g salt

Tempeh
WHAT IS IT? Tempeh is made with whole soya beans, which are
soaked, stripped of their hulls and partly cooked. A fungus is
then added and the mixture is spread into layers, which are left for
around 24 hours to ferment. The long filaments produced help
bind the beans to create a solid ‘cake’. After 48 hours, the tempeh
is ‘harvested’. It has a higher nutritional content than tofu, with
more than double the protein and substantially more B vitamins.
WHAT CAN YOU DO WITH IT? Marinate it at home and eat on
its own, use in stir-fries, soups and stews or grate for a sandwich
filling. It’s available flavoured or smoked in cans, or unflavoured
– either minced, in long-life packaging, or sliced, in jars.
ANY DRAWBACKS? When mixed with a coconut sauce, for
example, saturated fat content can rise to 5g per serving, while
‘bacon’ versions can have around 1g salt per 100g.
Per 100g serving l 173kcal l 20.7g protein l 6.4g fat l 0g saturates
l 5.9g carbs l 0.9g sugars l 3.3g fibre l 0g salt

Vegan Quorn
WHAT IS IT? Quorn is a branded vegetarian product, which
contains almost 90% mycoprotein, a type of fungus. Egg white
is added to the standard version, so you’ll need to look for the
vegan variety. This has some potato protein mixed in with
the mycoprotein, along with additives that help make it firmer,
including calcium chloride, wheat gluten and pea fibre, plus
stabilising ingredients such as carrageenan. Vegan Quorn is
high in protein and fibre and low in saturated fats.
WHAT CAN YOU DO WITH IT? Plain Quorn pieces can be
used in curries and casseroles, stews, soups and stir-fries.
ANY DRAWBACKS? It’s not suitable for people who avoid
gluten. Quorn sausages, burgers and breaded fillets can have
up to 1.4g salt per serving and 4g saturated fats, so you’ll l Findother
need to be vigilant and check the labels. options at
Per 100g serving plain Quorn pieces l 113kcal l 15.3g protein l 2.8g fat healthyfood.
l 1g saturates l 3.9g carbs l 0.4g sugars l 5.3g fibre l 0.4g salt co.uk

NOVEMBER 2019 HEALTHY FOOD GUIDE 31

 THE ‘MEATY’ FRUIT EVERYONE’S TALKING ABOUT
Banana blossom
WHAT IS IT? As the name suggests, banana blossom grows at
the end of a cluster of bananas. It is a fleshy, purple-skinned
flower, shaped like a teardrop. Inside the flower is the heart,
which has the texture of cooked tuna and absorbs flavours
quickly and easily. Popular in southeast Asian and Indian
cooking, it provides a meaty consistency and can be made
to taste like animal proteins.
WHAT CAN YOU DO WITH IT? Soak pieces in fish stock and wrap
in nori sheets, stir-fry chunks, or dice and use instead of mince.
ANY DRAWBACKS? While it can be used in place of meat,
chicken or fish in main-course dishes, banana blossom is
low in protein, at only 1.5g per 100g serving, so it shouldn’t
be viewed as a straight swap nutritionally.
Per 100g serving l 23kcal l 1.5g protein l 0g fat l 0g saturates l 3.8g carbs
l 0g sugars l 0g fibre l 0g salt

Jackfruit
WHAT IS IT? The largest edible fruit in the world, jackfruit is
currently grown in tropical climates. Both the seeds and fruit
can be eaten, but it’s the fruit that has recently grown in
popularity among vegans because its texture when cooked is
similar to pulled pork, making it a good substitute for meat.
Jackfruit is rich in the yellow antioxidant pigment lutein, which
has been linked with eye health as we age, helping to protect
the macular from the damaging rays in sunlight.
WHAT CAN YOU DO WITH IT? Jackfruit can be eaten unripe
if it’s cooked. Once ripe, it can be eaten like a fruit – or it can
be cooked and made into desserts.
ANY DRAWBACKS? It’s only 6% protein, with less than 2g per
100g, compared with 7g for the same weight of soy-based
tofu, so isn’t suitable for use as your main protein source.
Per 100g serving l 101kcal l 1.5g protein l 0.3g fat l 0.1g saturates
l 22.4g carbs l 0g sugars l 1.6g fibre l 0g salt

Plantain
WHAT IS IT? This relative of the banana is usually eaten
cooked (either unripe, while the skin is still green, or ripened,
with the skin either yellow or turning black). The fruits contain
more starch and less sugar than traditional eating bananas
but tend not to be as tasty. Plantain gives us vitamin C and
is a source of vitamin B6, folate and potassium.
WHAT CAN YOU DO WITH IT? Plantain can be boiled, baked,
microwaved, grilled, steamed or fried, either peeled or
unpeeled. Use in stews, casseroles and soups along with
pulses such as black-eyed beans to up the protein content.
Boiled plantain works particularly well with avocado.
ANY DRAWBACKS? Sap from the peel and even the fruit itself
can stain clothing and hands – it’s hard to remove, so be careful!
As with the other fruit here, plantain is low in protein.
Per serving l 120kcal l 1.1g protein l 0.3g fat l 0.1g saturates
l 27.1g carbs l 5.5g sugars l 2.3g fibre l 0g salt

32 HEALTHY FOOD GUIDE NOVEMBER 2019

 NUTRITION

VEGAN
STAR
BUYS
How to put
[SObT`Ä ]\
bVS [OW\
[S\c SAUSAGE & MASH
Linda McCartney’s
6 Vegetarian Lincolnshire
SCRAMBLED ‘EGG’
The Tofoo Co Naked Organic
Extra Firm Tofu, £2/280g,
CURRY NIGHT
Quorn Totally Vegan 4 Fillets,
£2.50/252g, Ocado
Vegan cooking
doesn’t need to be Sausages, £2/300g, widely available Fry off sliced onions until
too ‘alternative’. Use Sainsbury’s, Tesco, Waitrose Great for tofu scramble: fry tender, add garam masala
recipe consultant Phil’s A peppery new version that some chopped spring and finely grated fresh
favourites to transform can be baked or shallow onions with a little ground ginger, then add these fillets
everyday meat meals fried, these are perfect for turmeric and chilli flakes, with a can of reduced fat
with one simple a classic banger and mash crumble in the tofu with coconut milk and simmer,
ingredient swap meal. Alternatively, slice a few handfuls of spinach throwing in a handful of
into chunks and add to and cook until hot. Serve with sultanas, too. Stir through
hearty bean stews for crispy toast or some grilled loads of spinach and peas
comfort food at its best. mushrooms and tomatoes. and allow to heat through
before serving with rice or
over noodles for curry night.

^With literally
hundreds
of different
protein-rich
vegan products
available, it can
be quite SANDWICH FILLING MEAT-FREE SPAG BOL EASY STIR-FRY
baffling which Tofurky Lightly Seasoned Asda Vegetarian Meat-Free Hobbit Tempeh, £3.59/
Plant-Based Chick’n, £4.60/ Mince, £1.50/454g 200g, Ocado
to choose. 227g, Ocado, Planet Organic A great, incredibly good- Slice and fry until golden,
This line-up is This can be used cold, value soya product. For then add a splash of reduced-
straight from the fridge, so a rich ragu to toss through salt soy sauce, sweet chilli
really versatile it’s ideal for salads and pasta: fry off finely chopped sauce and a dash of sherry or
and should sandwiches. You could also onion, carrot and celery, mirin. Bubble down to create
try it tossed with grated then add the mince, a bay a sticky glaze and throw in a
cover most carrots, red onion, orange leaf, a little ground fennel pack of your favourite stir-fry
culinary bases _ zest and juice and a little seed and chilli flakes, vegetable mix.
PHOTOS: ISTOCK/GETTY IMAGES

harissa paste. passata and a glug of

whatever wine you have
lingering in the kitchen and
simmer gently for at least
30 min. Make enough for
freezer portions, too!

NOVEMBER 2019 HEALTHY FOOD GUIDE 33

 Y
A S DO YOU FIND IT HARD to plan meals around
your dietary needs? Are you veggie, avoiding

SO T !
gluten or looking for high-fibre or low-salt
meals? The new Healthy Food Meal Planner is
what you need! It will get you organised – and
put healthy suppers on the table in no time.

HOW TO GET dishes that cater

STARTED to many dietary
l Go to mealplanner. requirements. Your
healthyfood.co.uk and chosen recipes will
set your diet preferences be saved online.

*FOR FULL PRICE DETAILS, SEE WEBSITE

and budget. It only l You’ll get a
takes a few minutes. shopping list with all
l Choose your meals your ingredients, and
– suppers only or the option to shop
full-day menus – from direct from a leading
a wide selection of supermarket online.

SIGN UP
TODAY!
SPECIAL 99p*
OFFER
for your first month.
GIVE IT A TRY –
what have you got
to lose?

VISIT MEALPLANNER.HEALTHYFOOD.CO.UK
 RECIPE INDEX

WHAT TO COOK IN

NOVEMBER
Give yourself a break with our time-saving recipes – we’ve got
easy soups, freeze-ahead casseroles and even no-stir risottos
HEALTHY TONIGHT!
36 Cajun chicken jambalaya 390kcal PLUSÉ
38 Paprika chicken with quinoa, squash 10 HEALTHY
and almond salad 312kcal TOPPINGS FOR JACKET
39 Bunless mexican burgers 414kcal POTATOES p60
40 Teriyaki fish 374kcal l Grated cheddar 124kcal
41 Mushroom and tofu stir-fry 368kcal l Baked beans 132kcal
l Crab, walnut and crème
DINNER FOR ONE
fraîche 180kcal
42 Chicken parmigiana with green lentils 536kcal
l Smoked salmon and
6PM PANIC black pepper 70kcal
43 Ginger chilli beef with broccoli 314kcal l Chicken and pesto 127kcal
l Chilli con carne 97kcal
SEASONAL SOUPER TROUPERS
l Guacamole 177kcal
46 Creamed corn, bacon and courgette soup 235kcal
l Cottage cheese 99kcal
46 Orzo, borlotti and chorizo soup 486kcal
l Mushrooms and toasted
46 Easy chicken and veg soup with gremolata 344kcal
48 Thai green pea blender soup 292kcal cashews 154kcal
l Prawn and
49 Creamy squash soup 215kcal
grapefruit 132kcal
FROM FREEZER TO TABLE
52 Slow-cooked beef and sweet potato
WANT TO LOSE
massaman curry 493kcal
WEIGHT?
54 Slow-braised lamb with fennel, rosemary,
Turn to p74 for our
garlic and lemon 523kcal
monthly diet plan
55 Sweet potato and pea fishcakes with greens 540kcal
by nutrition editor
57 Lentil, squash and pesto ricotta lasagne 491kcal
Amanda Ursell
57 Braised japanese chicken with edamame 454kcal
LOW-MAINTENANCE RISOTTO
63 Simple baked risotto 371kcal ONLINE RECIPES
64 Chicken, tomato and rosemary risotto 484kcal AND SHOPPING
64 Risotto with baby carrots and pine nut crumble 504kcal Did you know
65 Prawn, saffron and pea risotto 439kcal you can order your
STIR UP A SPEEDY SUPPER shopping straight from
66 Chilli chicken noodles 395kcal healthyfood.co.uk?
67 Plum and fish stir-fry 571kcal Just choose your
recipes, then at the
TAKE A CAN OF KIDNEY BEANS bottom of the
69 Squash and kidney bean quesadillas 394kcal ingredients list pick
69 Creamy bean dip 105kcal your favoured retailer
69 Kidney bean and feta burgers 383kcal and click on ‘add to
BYO BREAKFAST SPREAD shopping list’. If you
70 Roasted peanut butter 119kcal prefer to shop in store,
71 3 seed butter 130kcal you can create a
71 Chocolate almond butter 140kcal shopping list to print
out and take with you –
HEALTHY MAKEOVER or have it emailed.
72 Flourless chocolate cake 271kcal

NOVEMBER 2019 HEALTHY FOOD GUIDE 35

 Cajun chicken
jambalaya

36 HEALTHY FOOD GUIDE NOVEMBER 2019

 MIDWEEK RECIPES

This month we’ve got a mix of dairy-free and

gluten-free dishes to cater for all the family

Cajun chicken jambalaya

prep 10 min cook 15 min serves 4
gluten free dairy free

Spray olive oil

400g chicken breast, sliced
1 red onion, chopped
1 red pepper, diced
1 yellow pepper, diced
3 medium tomatoes, diced
2 x 250g pouches ready to heat brown rice
2tsp gluten-free cajun or creole spice mix
70g rocket
Juice ½ lemon

1 Spray a large non-stick frying pan

with olive oil and set it over a medium-
high heat. Cook the chicken for 6–7
min until golden. Remove from the
pan, cover to keep warm and set aside.
2 Return the pan to a medium heat
and spray with a little more oil. Add the
onion and peppers and sauté for 3 min
or until softened. Add the tomatoes,
rice and spice mix, then cook for a
further 2 min or until the tomato is soft
and the rice is heated through.
3 Add the chicken and rocket to
the pan and stir for 2 min or until the
chicken is heated through and the
rocket is just wilted. Add a squeeze
of lemon juice before serving.

2
PER SERVING
390kcal 8.5g fibre
4.5g fat 31g protein
0.6g saturates 0.2g salt
51g carbs 146mg calcium
8.6g sugars 6mg iron

NOVEMBER 2019 HEALTHY FOOD GUIDE 37


Paprika chicken with
quinoa, squash and
almond salad
prep 15 min cook 10 min serves 4
gluten free dairy free
8 mini chicken breast fillets
1tbsp sweet paprika
Spray olive oil
350g squash, peeled and cut
into 2.5cm pieces
250g pouch ready to heat quinoa
250g cherry tomatoes, halved
80g baby spinach, chopped
30g natural almonds, chopped
Juice 1 lemon
1 Dust both sides of the chicken
fillets with paprika. Spray a large
non-stick frying pan or chargrill
38 HEALTHY FOOD GUIDE NOVEMBER 2019
Paprika chicken
with quinoa,
squash and
almond salad
pan with olive oil and set over a
medium-high heat. Add the
chicken and cook for about 4–5
min on each side until cooked
through. Set aside to rest.
2 Meanwhile, cook the squash in
a medium saucepan of boiling
water for 5–6 min until tender.
Drain and transfer to a large bowl.
3 Heat the quinoa according
to the pack instructions, then
2
transfer to the bowl with the
PER SERVING
cooked squash. Add the cherry 312kcal 7g fibre
tomatoes, baby spinach, 8.1g fat 32g protein
almonds, lemon juice and any 1g saturates 0.2g salt
juices from the chicken pan. 24g carbs 127mg calcium
8.6g sugars 5.1mg iron
Serve the salad with the chicken.
 MIDWEEK RECIPES

Bunless mexican burgers
prep 15 min cook 30 min
serves 4
gluten free dairy free
500g sweet potatoes, cut into
thin wedges
1tbsp gluten-free cajun spice mix
1tsp smoked paprika
Spray olive oil
1 small onion, grated
400g lean beef mince
2 garlic cloves, crushed
400g can no added salt red
kidney beans, rinsed and drained
2 medium tomatoes, sliced
250g pack vacuum-packed beetroot,
drained and sliced
50g baby rocket
100g tomato salsa, to serve
(optional)
garlic. Mix well until thoroughly slices, beetroot and burgers.
combined. Divide the mixture Add a handful of baby rocket
into 4 equal portions and shape and serve with a little tomato
into 10cm patties. salsa on the side, if using.
4 Spray a large non-stick frying
pan with olive oil and set over a
medium heat. Add the patties to
the pan and reduce the heat to
low. Cook for 8–10 min, turning
3
once, until cooked through.
PER SERVING
5 Mash half of the kidney beans 414kcal 12g fibre
and stir into the remaining whole 9.3g fat 31g protein
beans. Divide the sweet potato 2.7g saturates 0.4g salt
wedges among 4 serving plates, 44g carbs 149mg calcium
15g sugars 5.6mg iron
top with the bean mixture, tomato

1 Heat the oven to 200°C/fan

180°C/gas 6. Line a large baking
tray with baking paper.
2 Arrange the sweet potato
wedges on the prepared
baking tray. Stir the spice
mix and paprika together
in a small bowl. Spray the
sweet potatoes with olive
oil, sprinkle with half the
spice mixture and bake
for 25–30 min, tossing
halfway through.
3 Meanwhile, squeeze
any excess liquid from
the grated onion and put
in a large bowl. Add the
beef mince, remaining
spice mix and crushed

Bunless
mexican burgers

NOVEMBER 2019 HEALTHY FOOD GUIDE 39

 Teriyaki fish
prep 5 min + marinating cook 10 min
serves 4 dairy free

500g firm white fish, cut into

large pieces
2tbsp teriyaki sauce
Spray olive oil
400g fresh or frozen stir-fry vegetables
1 small red onion, cut into wedges
250g button mushrooms, trimmed
and halved
100ml very low salt vegetable
stock
2 x 250g pouches ready to heat
brown rice
3tbsp seasoned rice vinegar
Lemon wedges, to serve

1 Put the fish and teriyaki

sauce in a bowl. Stir and
set aside for 5 min.
2 Spray a deep non-stick
frying pan with oil and set
over a medium-high heat.
Add the fish and marinade
and cook for 4 min or until
the fish is opaque and cooked
through. Remove from the
pan and cover to keep warm.
3 Reheat the pan and add
the stir-fry vegetables, onion,

RECIPES: LIZ MACRI, MEGAN CAMERON-LEE, DARLENE ALLSTON, KERRIE RAY. PHOTOS: MARK O’MEARA
mushrooms and stock. Cook for
4–5 min, stirring occasionally,
until the veg are tender.
4 Meanwhile, heat the rice
according to the pack instructions.
Combine in a bowl with the
vinegar and some black pepper.
5 Divide the rice among 4 plates
and top with the vegetables and
fish. Serve with lemon wedges.

2
PER SERVING
374kcal 5.6g fibre
Teriyaki fish 3.3g fat 30g protein
0.4g saturates 0.8g salt
53g carbs 42mg calcium
10g sugars 1.6mg iron

40 HEALTHY FOOD GUIDE NOVEMBER 2019

 MIDWEEK RECIPES

Mushroom and tofu stir-fry

prep 10 min cook 15 min serves 4
vegan gluten free
dairy free

350g small button mushrooms

396g pack firm tofu, cut into
2cm cubes
2tsp toasted sesame oil
2tbsp vegan hoisin sauce
2 garlic cloves, crushed
1tbsp mirin
Spray olive oil
1 medium onion, sliced
250g gai lan or asian greens, such as
pak choi, cut into 6cm lengths
4 spring onions, trimmed and cut
into 4cm lengths
2 x 250g pouches ready to heat
wholegrain rice
Sliced fresh chilli, to serve

1 Put the mushrooms and

tofu in a large bowl with the
sesame oil, 1tbsp of the
hoisin sauce, garlic and mirin
in a large bowl. Toss to coat.
2 Spray a large non-stick
frying pan or wok with olive
oil and set over a medium-
high heat. Stir-fry the onion for
1–2 min. Add the greens and
spring onions and stir-fry for
2–3 min. Set aside.
3 Spray the pan or wok again
with oil, then add the mushroom
and tofu mixture, in 2 batches,
and stir-fry for 2–3 min. Return
the onions and greens to the pan
with the remaining hoisin sauce
and any remaining marinade from
the mushrooms. Toss to combine.
4 Heat the rice according to
the pack instructions. Divide
among 4 serving bowls, then top
with the stir-fry and chilli.

2
PER SERVING
368kcal 6.5g fibre
9.3g fat 17g protein Mushroom and
1.4g saturates 0.8g salt tofu stir-fry
49g carbs 182mg calcium
13g sugars 4.2mg iron

NOVEMBER 2019 HEALTHY FOOD GUIDE 41

Dinner for one This solo recipe is easy to double
when you’re entertaining or want to
pop an extra portion in the freezer

Chicken
parmigiana with
green lentils
prep 10 min cook 20 min
serves 1 gluten free

1 small chicken breast, sliced

in half horizontally
½ x 200g carton tomato passata
Pinch dried oregano
½ x 125g ball light mozzarella,
cut into 1cm slices
2tbsp grated parmesan
Spray oil
1 spring onion, thinly sliced
1 garlic clove, finely chopped
100g broccoli florets, thinly sliced
Large handful spinach leaves,
thinly sliced
½ x 400g can lentils,
drained and rinsed
Chicken
parmigiana with Fresh thyme sprigs, to
green lentils garnish (optional)

1 Heat the oven to

200°C/fan 180°C/gas
6. Line a small baking
dish with non-stick
baking paper. Put the
chicken on the paper
and spoon over the
passata, then sprinkle
over the oregano and
top with the mozzarella.
Bake in the oven for 15
min, then sprinkle over
the parmesan and return
to the oven for 5 more min.
RECIPE: MEGAN CAMERON-LEE. PHOTO: MARK O’MEARA

2 Meanwhile, spray a pan

with oil and set over a
medium heat. Add the spring
onion and garlic and cook for
2 1 min. Add the broccoli and
spinach and cook, stirring, for a
further 1 min. Add the lentils and
PER SERVING
536kcal 11g fibre
2tbsp water and stir, then cover
16g fat 64g protein and cook for 3–4 min until tender.
8g saturates 0.8g salt 3 Serve the chicken with the lentil
27g carbs 603mg calcium mixture, garnished with thyme
7g sugars 7mg iron
sprigs, if using.

42 HEALTHY FOOD GUIDE NOVEMBER 2019

 MIDWEEK RECIPES

6pm panic Our quick spicy supper satisfies that urge

for a takeway at the end of a long day

Ginger chilli beef

with broccoli
prep 10 min cook 15 min serves 4
gluten free

Pick up in store
250g lean beef steak, cut into
2cm strips
300g broccoli, cut into florets and
stalks sliced
250g green beans, sliced
3 spring onions, sliced
20g piece fresh ginger, thinly sliced
1 long red chilli, thinly sliced, plus
extra to garnish (optional)
250g pack ready to heat quinoa,
heated

Check that you have

4tbsp white wine or sherry
1tsp gluten-free cornflour
2tbsp gluten-free reduced-salt tamari
2tsp toasted sesame oil
onions and ginger, then stir-fry
1 Combine the wine or sherry, for 3–4 min. Add 3tbsp water to
cornflour and tamari with 2tbsp the pan and toss the vegetables,
RECIPE: NIKKI BEZZANT. PHOTO: MELANIE JENKINS

water in a bowl. Add the beef letting the water evaporate.

strips and stir to coat. Reduce the heat to medium and
2 Heat 1tsp of the oil in a large
non-stick frying pan set over a high
add the beef back to the pan with
the remaining marinade and the
1 Ginger chilli
beef
heat. Remove the beef from the chilli. Cook the mixture, stirring, with broccoli
PER SERVING
marinade (reserving the marinade) for 30 sec to thicken the sauce 314kcal 4.2g sugars
and stir-fry for 2 min. Remove and cook out the cornflour. 23g protein 8.4g fibre
from the pan and set aside. 4 Serve the beef and the broccoli 11.6g fat 1.2g salt
3 Add the remaining oil to the on a bed of quinoa, garnished 3.2g saturates 82mg calcium
22g carbs 4.5mg iron
pan. Add the broccoli, beans, with extra chilli, if using.

NOVEMBER 2019 HEALTHY FOOD GUIDE 43

 Creamed corn, bacon
and courgette soup

SEASONAL SOUPER
TROUPERS
Whiz, blend or stir these
delicious flavour combinations
that turn soup into a main

44 HEALTHY FOOD GUIDE NOVEMBER 2019

 MIDWEEK RECIPES

Orzo, borlotti and

chorizo soup

NOVEMBER 2019 HEALTHY FOOD GUIDE 45

 Creamed corn,
bacon and
courgette soup
prep 15 min cook
10 min serves 4
gluten free
1tbsp olive oil
6 smoked bacon medallions,
chopped
2 large courgettes, diced
4 spring onions, chopped
1 very low salt gluten-free chicken or
vegetable stock cube dissolved in
500ml boiling water
418g can creamed corn
150g canned or frozen sweetcorn
100g baby spinach
4tbsp fresh coriander leaves,
chopped, plus a few whole leaves
to garnish
4tbsp light soured cream
Fried shallots, to garnish (optional)
1 Heat the olive oil in a large,
deep non-stick frying pan over
a medium-high heat. Add the
bacon and sauté for 2–3 min
until almost golden, then remove
a third and set aside to use as
garnish. Add the courgettes
and onions and cook for 5 min
or until softened.
2 Add the stock, creamed corn
and sweetcorn to the pan.
Simmer for 1–2 min, then stir
through the baby spinach
until wilted. Season with black
pepper and stir through the
chopped coriander.
3 Divide the soup among 4
bowls. Top each with a dollop
of soured cream and garnish
with the extra bacon pieces,
shallots, if using, and coriander
leaves to serve.
1 PER SERVING
PER SERVING
235kcal 4.7g fibre
7.9g fat 12g protein
2g saturates 1.4g salt
26g carbs 62mg calcium
7.6g sugars 2.1mg iron
Orzo, borlotti
and chorizo
soup
prep 15 min cook
25 min serves 4
700ml passata
1 very low salt veg stock cube
dissolved in 500ml boiling water
100g orzo
2tsp olive oil
75g cooking chorizo, sliced
2 celery stalks, sliced
1 medium onion, chopped
400g can borlotti beans, rinsed and
drained
100g kale or baby spinach, chopped
½ x 25g bunch fresh basil leaves,
plus extra to garnish
50g basil pesto and 4 slices crusty
bread, to serve
1 Combine the passata and stock
in a large, heavy-based pan over
a medium-high heat. Bring to
the boil and add the orzo. Cook,
stirring often, for 20 min.
2 Meanwhile, heat the olive oil
in a large non-stick frying pan
over a medium-high heat. Add
the chorizo, celery and onion
and cook, stirring, for 5 min or
until golden. Transfer to the
orzo pan for the last 10 min of
cooking time.
3 Add the beans and kale or
spinach to the orzo pan. Season
with black pepper, simmer for
2–3 min, then stir through the
basil. Thin the soup with extra
water, if needed.
4 Divide the soup among
4 bowls. Top with the pesto,
sprinkle with the extra basil
leaves and serve with the bread.
1 PER SERVING
486kcal 12g fibre
16g fat 20g protein
3.8g saturates 1.5g salt
59g carbs 196mg calcium
12g sugars 3.3mg iron
Easy chicken and veg soup
with gremolata
prep 15 min cook 30 min serves 4
1tbsp olive oil
1 leek, chopped
700g soup vegetables, such as
carrots and squash, chopped
2 very low salt chicken stock cubes
mixed with 1 litre boiling water
200g cooked chicken, shredded
4 small slices rye bread, toasted,
to serve
For the gremolata
½ x 25g bunch fresh flatleaf parsley,
chopped
2tbsp fresh lemon thyme leaves,
chopped
1 garlic clove, crushed
3tbsp fresh grated parmesan
1 Put the olive oil in a large
heavy-based pan over a medium-
high heat. Add the chopped
leek and vegetables and cook
for 5–6 min until just softening.
2 Add the stock to the pan and
bring the mixture to the boil.
Cover, reduce the heat and
simmer for 15 min. Add the
chicken and stir to heat through.
Season with black pepper.
3 Meanwhile, make the
gremolata. Combine all the
ingredients in a small bowl,
season with black pepper and
mix well.
4 Divide the soup among 4
serving bowls. Top with the
gremolata and serve with the
toasted rye bread.
2
344kcal 11g fibre
9g fat
2.8g saturates
24g protein
0.7g salt
35g carbs 177mg calcium
9g sugars 2.4mg iron
 MIDWEEK RECIPES

Easy chicken and veg

soup with gremolata

NOVEMBER 2019 HEALTHY FOOD GUIDE 47

 Thai green pea
blender soup
prep 15 min cook 5 min serves 4
vegan gluten free
dairy free

500g frozen peas, thawed

4 spring onions, roughly chopped
400ml can light coconut milk
100g baby spinach
4tbsp fresh mint leaves, plus extra
to serve
500ml very low salt vegetable stock
1tbsp olive oil
2tbsp gluten-free thai green
curry paste
Sliced chilli, fried shallots and a
sprinkle toasted sesame seeds,
to serve

1 Put the peas in a large

blender or food processor,
reserving a few to garnish.
Add the onions and
coconut milk, reserving a
little coconut milk to
garnish. Blend until
almost smooth.
2 Add the spinach and
the 4tbsp mint leaves
with half the stock, and
blend until smooth.
3 Pour the olive oil into a
large heavy-based pan and
set over a medium heat.
Add the curry paste and
cook for 30 sec. Add the pea
mixture and the remaining
stock. Cook, stirring, for about
2–3 min until heated through.
4 Pour the soup into 4 serving
bowls. Top with the extra mint
Thai green pea
blender soup leaves and peas, sliced chilli, fried
shallots and toasted sesame
seeds. Add a swirl of the reserved
RECIPES: KERRIE RAY. PHOTOS: MARK O’MEARA

coconut milk to serve.

1
PER SERVING
292kcal 10g fibre
15g fat 10g protein
8.4g saturates 1.6g salt
22g carbs 98mg calcium
9.5g sugars 3.5mg iron

48 HEALTHY FOOD GUIDE NOVEMBER 2019

 MIDWEEK RECIPES

Creamy squash soup

prep 15 min cook 25 min serves 4
vegan gluten free
dairy free

1tbsp olive oil

1 medium onion, chopped
2 garlic cloves, crushed
½tsp ground cinnamon
½tsp ground nutmeg
Pinch chilli flakes
1 large butternut squash, peeled and
chopped
2 very low salt gluten-free, vegan
stock cubes dissolved in 500ml
boiling water
250ml unsweetened almond milk
4tbsp dairy-free yogurt
40g toasted mixed nuts and seeds,
roughly chopped, and a few fresh
herbs (optional), to garnish

1 Heat the oil in a large saucepan

over a medium-high heat. Sauté
the onion and garlic for 3–4 min Creamy squash
soup
until the onion is softened. Add
the cinnamon, nutmeg and chilli
and cook for 30 sec.
2 Add the squash, stock and
350ml boiling water. Cover and
bring to the boil. Reduce the heat
slightly and simmer for 15–20 min
until the squash is softened.
3 Remove from the heat and add
the almond milk. Using a stick
blender, carefully blend on a
low speed until smooth. Return
the pan to the hob and reheat
if needed.
4 Divide the soup among
4 bowls. Swirl 1tbsp yogurt
over each, then scatter with the
nuts, seeds and herbs, if using.

1
PER SERVING
215kcal 4.2g fibre
12g fat 5.2g protein
3.4g saturates 0.5g salt
18g carbs 230mg calcium
9.7g sugars 1.6mg iron

NOVEMBER 2019 HEALTHY FOOD GUIDE 49

COMPETITION

WIN a month of PRIZES

3
Mindful Chef £200
each worth around

healthy food boxe

Take a short cut to a healthy diet and add inspiration to your midweek meals
with a fuss-free recipe box delivered to your door each week by Mindful Chef

N
EED A KICKSTART TO A FITTER,
healthier lifestyle? Making those
little dietary adjustments can
be a whole lot easier when all the
ingredients for healthy, delicious and
satisfying meals are delivered to your
door, with the hassle taken out of meal
prep. Enter our competition and you
could be one of three winners to receive
a four-week subscription to Mindful
Chef, worth around £200 each.
Each week, our three lucky winners will
be sent a food box containing everything
they need to whip up three nutritious,
tasty evening meals to feed two people.
Each box includes easy-to-follow recipe
cards with pre-portioned quality
ingredients, including produce sourced
from small award-winning British farms.
You can choose from 16 nutritionally
balanced recipes every week, which
cater for different dietary needs, whether
you’re vegan, vegetarian, pescatarian,
flexitarian or a meat eater – plus they’re
all gluten free and dairy free and
contain no refined carbs. A bonus
if you’re short on time: each recipe
uses just 10 ingredients and takes a
maximum of 30 minutes to prepare.

FOR YOUR CHANCE TO WIN, visit healthyfood.co.uk/competitions

by 30 November 2019 and follow the instructions
TERMS AND CONDITIONS Open to UK residents 18 and over, except employees (and their families) of Eye to Eye Media
or any other associated company. Prizes are as offered. No cash alternatives. Subject to availability. One entry per household.
The winners will be notified via email within 28 days of the closing date. Mindful Chef is unfortunately unable to
deliver to certain parts of the Scottish Highlands and Northern Ireland as they are outside the 24-hour courier network.
Full terms and conditions available at healthyfood.co.uk. Closing date: 30 November 2019.

50 HEALTHY FOOD GUIDE NOVEMBER 2019

 PLANT PHARMACY

NOVEMBER
DIY vegetable crisps
HOME-GROWN ADVICE FROM JENNIFER IRVINE

It’s easy to NETTLE CRISPS

turn root veg If you don’t have access
– and even to nettles, you can use
shop-bought kale instead.
nettles – into All you need O Nettles
colourful, O Spray olive oil O Salt (optional)
healthier O Heat the oven to 140°C/fan 120°C/

crisps, says gas 1 and line two baking trays

with baking paper. O Wearing
Jennifer
gloves, wash the nettles and dry
them thoroughly. O Put in a large

I
t’s that time of year when I love to
cosy up indoors with family and
friends in front of the fire, sharing
food, chatting and playing games. I also
like to have healthier nibbles to enjoy.
I make my own vegetable crisps using
ingredients fresh from the garden:
potato and beetroot crisps are popular
choices in the shops, but I use butternut
squash and parsnips as well, and have
experimented with nettles as an
alternative to kale crisps.
A dehydrator is the simplest way to
make crisps. But if, like me, you don’t
have one, a warm oven will give you
the same delicious results.
The overall method of making the
crisps is the same – just the ingredients
and cooking times vary. I like to season
mine with herbs or a small amount of
salt. Try out different flavours to see
which you like best, but many vegetables
go well with rosemary or thyme. Want
a spicy touch? Add cayenne pepper or
paprika. This way you can cut out the
PHOTOS: ISTOCK/GETTY IMAGES
bowl, tearing any large leaves
into smaller pieces. Spray lightly
with olive oil and sprinkle over salt,
if using. Mix well. O Spread the nettle
leaves across the trays in a single
layer. Bake for 18–20 min or until crisp
but still green. Allow to cool for a few
min before eating.
BUTTERNUT SQUASH
CRISPS
Use a sharp knife or
mandoline slicer to get
the shavings thin enough.
All you need Butternut squash O Olive
oil O Chopped fresh rosemary leaves
O Heat the oven to 160°C/fan 140°C/
gas 3 and line two baking trays with
baking paper. O Remove the top of the
butternut squash and cut the neck into
thin slices. (I like to keep the skin on,
which gives a lovely rustic taste.) O Put
the slices into a bowl and rub in the
olive oil, making sure all the slices are
coated. O Spread the slices across the
PARSNIP CRISPS
A swivel-blade peeler
gives you lovely long
strips for this recipe.
All you need O Parsnips
O Olive oil O A mixture of ground
cumin, coriander and turmeric
O Heat the oven to 140°C/fan 120°C/
gas 1 and line two baking trays with
baking paper. O Cut the parsnips into
long strips, then put into a large bowl
and toss with the olive oil. O Season the
strips lightly with the spices and arrange
in a single layer on the lined baking
trays, making sure they don’t overlap.
O Bake in the oven for 30–35 min,
turning halfway, until golden and crisp.

salt altogether. Look through your spice
drawer for inspiration. I also like to
sprinkle over fine shavings of parmesan.
Vegetable crisps are versatile and
make great toppings for soups, salads
and even poached eggs. Here are a few
ideas to get you started:
baking trays in a single layer, making
sure they don’t overlap. O Sprinkle the
butternut slices with the rosemary
leaves, then bake for 40–45 min until
the slices are crisp and light brown.
Cooking time will vary depending on
how thin your slices are.
O Jennifer Irvine is the author of
The Diet for Food Lovers (W&N, £20)
and founder of healthy meal delivery
services purepackage.com and
balancebox.com. Read more from her
at jenniferirvine.org

Crisp it your way SUBSTITUTE OTHER ROOT VEGETABLES – including carrot, sweet potato or turnip – and flavour with
your favourite herbs (such as oregano or fennel seeds) or spices (cinnamon, sumac or chilli)

NOVEMBER 2019 HEALTHY FOOD GUIDE 51

 From
FREEZER
to table
If you don’t have time
for slow food every night,
make enough for two
or three meals and next
time round you’ll have a
home-cooked ready meal
O FREEZE
ecipe consultant
hil Mundy saysÉ
t’s a good idea to
freeze the casseroles in single
portions as they’ll thaw much
more quickly. Once cooked and
thoroughly cooled, spoon
portions into labelled, individual
strong freezer bags or reusable
freezerproof containers. To use,
put the bags or tubs in the fridge
and leave at least overnight to thaw
before reheating until piping hot.
Slow-cooked beef
and sweet potato
massaman curry
prep 15 min cook 4–8 hr serves 6
gluten free
2tsp olive oil
800g lean braising steak, diced
2 medium onions, thinly sliced
4 large carrots, sliced
1 lemongrass stalk, white part only,
finely chopped
100g gluten-free massaman
curry paste
400g can reduced-fat coconut milk
2 medium tomatoes, diced
700g sweet potatoes, peeled and
chopped
1tbsp lime juice, plus lime wedges,
to garnish (optional)
4tbsp chopped coriander leaves,
to garnish (optional)
500g cooked cauliflower rice (see
tip, right) and 300g steamed green
beans or mangetout, to serve
1 Heat half the oil in a large
non-stick frying pan over a high
heat. Cook the beef, turning, for
2–3 min until browned. Transfer to
a 4.5 litre slow cooker or a large
saucepan. Pour 100ml water into
the frying pan and return to the
heat. Boil for 2 min, then add to
the slow cooker or saucepan.
2 Heat the remaining oil in the
frying pan over a medium heat.
Add the onions, carrots and
lemongrass. Cook, stirring
occasionally, for 2–3 min until
softened. Add the curry paste
and cook, stirring, for 2 min or
until fragrant. Add the coconut
milk and tomatoes and bring to
the boil. Transfer to the slow
cooker or saucepan.
3 Cover and cook the curry for
3–4 hr on high (6–8 hr on low) or
on a very low heat on the hob for
up to 4 hr, adding the sweet
potatoes for the last 40 min. Add
lime juice to taste.
4 Garnish with lime wedges and
coriander, if using, and serve with
the cauliflower rice and veg.
 TIME-SAVING RECIPES

TO MAKE
CAULIFLOWER
RICE
Simply grate the raw
florets so that they
resemble rice, then steam,
microwave or stir-fry
until just tender.

4
Slow-cooked beef and
sweet potato massaman curry

PER SERVING
493kcal 15g fibre
16g fat 36g protein
8g saturates 2g salt
43g carbs 126mg calcium
22g sugars 4.3mg iron

NOVEMBER 2019 HEALTHY FOOD GUIDE 53


Slow-braised lamb with fennel, rosemary, garlic and lemon
prep 15 min cook 4–8 hr serves 6
gluten free dairy free
3tsp olive oil
6 lamb shanks, fat trimmed
(about 300g each trimmed)
2 onions, diced
1 large fennel bulb, trimmed and
diced
4 celery stalks, diced
2 garlic cloves, chopped
1tbsp chopped fresh rosemary, plus
extra sprigs to garnish
Zest and juice 1 lemon
200ml white wine
1 very low salt chicken stock cube
dissolved in 300ml boiling water
400g can cannellini beans, drained
250g kale, trimmed and chopped
54 HEALTHY FOOD GUIDE NOVEMBER 2019
Slow-braised lamb
with fennel,
rosemary, garlic
and lemon
1 Heat 1tsp olive oil in a large heat on the hob for up to 4 hr,
non-stick frying pan over a high until the lamb is tender. Add the
heat. Cook the lamb, turning, for beans for the last 30 min.
2–3 min, then transfer to a slow 4 To serve, heat the remaining
cooker or large saucepan. oil in a large non-stick frying
2 Heat another 1tsp oil in the pan over a high heat. Cook the
frying pan over a medium heat. kale, tossing, for 2–3 min until
Add the onions, fennel and celery wilted. Serve the lamb and beans
and cook, stirring occasionally, with the kale, garnished with
for 2–3 min. Add the garlic, a sprig of rosemary.
rosemary and lemon zest and
cook, stirring, for 1 min more.
Add the lemon juice and white
2
wine and simmer for 2 min. Add
PER SERVING
the stock and bring to the boil. 523kcal 6g fibre
Transfer the mixture to the slow 23g fat 55g protein
cooker or saucepan. 9g saturates 0.6g salt
3 Cover and cook on high for 4 hr 12g carbs 144mg calcium
4.8g sugars 5.8mg iron
(or low for 8 hr) or on a very low
 TIME-SAVING RECIPES

Sweet potato and pea

fishcakes with greens FREEZE
prep 20 min cook 45 min the uncooked fishcakes
serves 4 on the lined baking tray until
solid, then transfer to freezer
600g sweet potatoes, peeled and bags. Thaw on a lined baking
cut into cubes tray at room temperature for
200g frozen peas a few hours before cooking
2 x 213g cans red or pink straightaway following
salmon, drained, skin and bone the instructions
removed, flaked in step 4.
3 spring onions, finely chopped
2tbsp chopped fresh flatleaf parsley
2tbsp chopped fresh dill
Zest 1 lemon
2tbsp plain flour
1 medium egg, lightly beaten with
1tbsp milk Sweet potato
80g panko breadcrumbs and pea
fishcakes with
Spray olive oil
greens
Lemon wedges, to garnish
500g mix steamed green beans
and broccoli, to serve

1 Steam, boil or microwave the

sweet potatoes for 15 min or until
tender. Add the peas for the last
3 min of cooking time. Drain,
transfer to a bowl and mash the
contents roughly with a fork. Set
aside to cool.
2 Put the cooled mash, the
salmon, spring onions, herbs
and lemon zest in a large bowl.
Season with black pepper and
stir until well combined.
3 Using your hands, divide the
mixture into 8 portions and shape
into 1.5cm-thick patties. Dust
with flour. Put the beaten egg
in a shallow bowl and the
breadcrumbs in a separate bowl.
Dip each floured fishcake into the
egg mixture and then coat with
the breadcrumbs.
4 Heat the oven to 200°C/fan
180°C/gas 6. Line a large baking
tray with non-stick baking paper.
Put the fishcakes on the prepared
tray and spray generously with
2
oil, then turn and spray again.
PER SERVING
Bake for 30 min or until golden 540kcal 13g fibre
and crisp, turning halfway through 11g fat 40g protein
the cooking time. Garnish with 2.4g saturates 1.4g salt
lemon wedges and serve with the 61g carbs 267mg calcium
14g sugars 5mg iron
steamed greens.
 Lentil, squash
and pesto ricotta
lasagne

56 HEALTHY FOOD GUIDE NOVEMBER 2019


Lentil, squash and pesto
ricotta lasagne
prep 30 cook 1 hr 25 min serves 6
vegetarian gluten free
1.6kg butternut squash, thinly sliced
Spray olive oil
1tbsp olive oil
1 medium red onion, finely chopped
2 large carrots, finely chopped
3 celery stalks, finely chopped
2 garlic cloves, crushed
2tbsp tomato purée
150g dried red lentils, rinsed and
drained
1tsp dried oregano
400g can chopped tomatoes
150ml red wine
2tsp balsamic vinegar
500g reduced-fat smooth ricotta
1 egg
100g baby spinach
100g gluten-free basil pesto
1 Heat the oven to 200°C/fan
180°C/gas 6. Line 2 baking trays
with non-stick baking paper. Put
the squash on the prepared trays
and lightly spray with oil. Bake for
25–30 min, swapping the trays
round halfway through the
cooking time. Remove from the
oven and set aside.
2 Meanwhile, heat the olive oil in
a large saucepan over a medium
heat. Cook the onion, carrots and
celery, stirring, for 6–7 min. Add the
garlic and cook, stirring, for 1 min
or until fragrant. Add the tomato
purée and cook, stirring, for 1 min.
3 Add the lentils, oregano,
canned tomatoes, wine, vinegar
and 450ml water and bring to the
boil. Reduce the heat to low.
Simmer, partially covered, stirring
occasionally, for 30 min or until
the lentils are tender.
RECIPES: CHRISSY FREER. PHOTOS: MARK O’MEARA
4 Combine the ricotta and egg in
a large bowl until smooth. Season
with black pepper.
5 Lightly spray a 2 litre baking dish
with oil. Spread one-third of the
squash over the base of the dish.
Top with half the lentil mixture and
half the spinach leaves. Repeat
with a layer of squash and the
remaining lentils and spinach, then
TIME-SAVING RECIPES
Braised japanese
chicken with
edamame
finish with the remaining squash.
Spoon over the egg and ricotta
mix, roughly spreading it to the
edges. Spray the lasagne with oil.
6 Turn the oven down to 180°C/
fan 160°C/gas 4. Cook the lasagne
in the oven for 45 min, then
remove and set aside for about
10 min. Drizzle the pesto over
before cutting into slices to serve.
5
PER SERVING
491kcal 10g fibre
17g fat 22g protein
6g saturates 0.8g salt
50g carbs 477mg calcium
23g sugars 6.1mg iron
Braised japanese chicken
with edamame
prep 15 min cook 1 hr 10 min
serves 6
gluten free dairy free
light golden. Add the ginger and
2tbsp olive oil garlic and cook, stirring, for 1 min
1kg skinless chicken thigh fillets, fat or until fragrant.
trimmed, cut into 3cm pieces 3 Return the chicken to the pan.
2 leeks, halved and thinly sliced Stir in the miso paste until well
3 celery stalks, thinly sliced combined. Add the soy sauce,
4 medium carrots, cut into 1cm thick sherry and 250ml water and bring
rounds to the boil. Cover the pan and
1tbsp grated fresh ginger transfer to the oven for 45 min
3 garlic cloves, crushed or until the chicken is tender.
1tbsp miso paste Remove from the oven, stir in
2tbsp reduced-salt soy sauce the soybeans or edamame and
6tbsp dry sherry return to the oven for 6–8 min
200g frozen soybeans or edamame until heated through.
250g brown rice, to serve 4 Meanwhile, cook the rice
500g steamed broccoli, to serve according to the pack
instructions. Serve the chicken
1 Heat the oven to 180°C/fan with the rice and broccoli.
160°C/gas 4. Heat half the olive
oil in a large ovenproof saucepan
over a high heat. Cook the
chicken pieces in 2 batches,
stirring, for 2–3 min until
2
browned. Remove from the pan
PER SERVING
and set aside.
454kcal 11g fibre
2 Add the remaining oil to the 12g fat 46g protein
pan and return to a medium 2.5g saturates 1.2g salt
heat. Cook the leeks, celery and 28g carbs 120mg calcium
carrots, stirring, for 6–7 min until 11g sugars 4.1mg iron
NOVEMBER 2019 HEALTHY FOOD GUIDE 57
 SMART
JACKETS The new Baked potatoes
need only a

healthy
tempting topping
to become a meal
in their own right – perfect for

dress code
winter evenings. Nutrition
editor Amanda Ursell shares
10 nutrient-packed fillings
that will bring a new lease
of life to the humble spud

ULTIMATE
comfort
food

58 HEALTHY FOOD GUIDE NOVEMBER 2019


T
HERE’S A TENDENCY TO
THINK OF A BAKED POTATO
as a starchy food that’s packed
with carbs and not much else.
However, the National Diet and Nutrition
Survey in the UK reveals that potatoes
make useful contributions to the average
adult’s intake of fibre, potassium and
vitamins B6, C, B1 and folate.
PREPARING
PERFECT SPUDS
Whatever your favourite topping, start
by choosing a fluffy variety of potato.
Not only are they usually big enough to
bake but, once cooked, they give a light
consistency. Maris piper, king edward,
mayan gold and rooster all make great
baking options.
Oven bake or microwave?
Oven baking helps to create a light,
fluffy centre with a crispy, golden skin,
but requires about an hour at 220°C/
fan 200°C/gas 7. A microwaved version
can be ready in 10–12 minutes, but
won’t have such an appealing texture.
Combining the two methods will
give great results in about 35 min:
microwave for 5–6 minutes on high,
then cook for 30 minutes in the oven.
Whichever way you cook it, pierce the
potato several times to allow steam to
escape and help create a crunchy skin.
To increase crispiness, rub or spray the
potato with a little olive oil.
Sweet potatoes can be cooked in a
similar way. Rub or spray with oil, pierce
and bake for 40–45 minutes at 200°C/
fan 180°C/gas 6. Or microwave for 10–15
minutes on high and crisp off in the oven
for 10–15 minutes if there’s time.
AFTER BAKING
Instead of splitting the potato open and
piling your filling straight on top, it’s
worth trying the lemon juice and black
pepper trick. Scoop out the inside of
the potato, transfer it to a bowl and mash
with a little lemon juice and black pepper
before returning it to the skin. This adds
moisture and flavour and replaces the
need for a knob of butter. Lemon juice
also helps lower the glycaemic index of
the potato, which, at around 78, is high.
NUTRITION
BAKED POTATO NUTRITION
Standard spuds
O CALORIES The averag ge
baking potato weighs
around 150–250g. If you
know the weight of your
potato, you can easily work
w
out the calories, as it
provides one calorie pe er
gram. So a standard 200g g Sweet potatoes
potato will give you 200 calories. O CALORIES You get slightly
O SALT CONTENT All potatoes more in these than your
are naturally low in salt. standard spud, as a 200g sweet
O VITAMINS AND MINERALS potato contains 240 calories.
A 200g baked potato is a rich O VITAMINS AND MINERALS
source of potassium, which A 200g sweet potato is a rich
helps regulate blood pressure, source of vitamin A, through
and vitamin B1, which is crucial its orange-coloured beta-
for energy. It also provides carotene, and provides 99% of
vitamins C (vvital for good your daily vitamin E. It packs in
skin and immmunity) more than half your daily
and B6 and folate vitamin C, almost half your
(for healthy nerves), potassium and over a third of
plus co
opper and your copper. In addition, it’s
maanganese a source of vitamin B1 and
(needed for phosphorus, and supplies
blood and almost 15% of your daily iron.
enzymes). It O 5-A-DAY Standard potatoes
even delivers don’t count towards your daily
9% of your
9 fruit and veg target, but a sweet
daaily iron. potato notches up one portion.
AT THE CAFÉ…
When eating a baked potato while out and about, beware of
added butter. A typical 15g serving of butter contains 112 calories,
12.3g fat and 7.8g saturates.
Be cautious of fillings that involve mayonnaise. A standard 100g
portion of tuna mayonnaise gives you 265 calories, 20g fat and
1.8g saturates. Prawn mayonnaise fillings have similar credentials.
Before selecting toppings that include high-salt ingredients,
consider your daily salt intakes. For example, two rashers of bacon
will provide 2g of your 6g maximum daily allowance, while 30g
anchovies with capers will have 4g salt.
WHAT YOU GET IN A BAKED POTATO
KCAL PROTEIN FAT CARBS SUGARS FIBRE
200g
POTATO 200 5g 0.4g 41.4g 2.8g 5.2g
200g SWEET
POTATO 240 3.2g 0.8g 52g 27.6g 6g
NOVEMBER 2019 HEALTHY FOOD GUIDE 59
NUTRITION
COMFORT
Grated cheddar
Opt for reduced-fat
cheddar to save 31
calories, 5g total fat
and almost 5g
saturates per 40g
serving. This one
portion gives you
almost 11g of your
daily 45g protein for
women (men need
55g), plus more than
40% of your daily
calcium and over
a third of your
phosphorus – both
vital for strong bones.
Per 40g reduced-fat topping
O 124kcal O 10.9g protein
O 8.8g fat O 5.5g saturates
O 0.3g carbs O 0g sugars
O J ƓEUH O 0.7g salt
Baked beans
Although you only
save 10 calories per
200g serving with the
‘no added sugar’
version, the 3.6g
reduction in free
sugars is worth making
the swap for, especially
as you also lower salt
by 0.4g. Baked beans
contribute plant-based
protein to your diet,
while supplying
almost a quarter of
your daily fibre needs.
Per 200g no added sugar
topping O 132kcal
O 9g protein O 0.4g fat
O 0g saturates O 19.4g
carbs O 3.6g sugars
O J ƓEUH O 0.8g salt
60 HEALTHY FOOD GUIDE NOVEMBER 2019
FISH
Crab l t and
d Chicken and
crème fraîche
Mix 50g cooked
crabmeat with 25g 0%
fat crème fraîche. Stir
in chopped chives and
15g chopped walnuts
and season with black
pepper. This provides
all of your selenium,
74% of your iodine,
a fifth of your calcium
and almost 10% of
your iron for the day.
It’s also rich in copper,
zinc, phosphorus
and manganese.
Per 90g topping O 180kcal
O 12.4g protein O 12.3g fat
O 1.4g saturates O 2.2g
carbs O 2.1g sugars
O J ƓEUH O 0.4g salt
Smoked salmon
and black pepper
Mix the baked potato
flesh with lemon juice
and black pepper.
Return to the skin and
add 30g low-fat
fromage frais. Top with
30g smoked salmon
pieces, a sprinkling of
dill and lemon juice.
This provides over
half your daily 10mcg
vitamin D and 252mg
omega-3s, as well as
vitamins B1, B3 and
B6 and phosphorus.
Per 60g topping O 70kcal
O 9.1g protein O 3.1g fat
O 0.7g saturates
O 1.6g carbs O 1.5g sugars
O J ƓEUH O 0.9g salt
MEAT
pesto
Mix 40g diced roasted
lean chicken with
1tbsp green pesto,
two chopped cherry
tomatoes and some
torn baby spinach.
This tasty, colourful
filling packs in
nearly a quarter of
your daily vitamin
E and is also a source
of vitamins B6, B3
and folate, along
with potassium and
phosphorus.
Per 95g topping
O 127kcal O 11.6g protein
O 8.3g fat O 1.5g saturates
O 1.3g carbs O 1.1g sugars
O J ƓEUH O 0.4g salt
Chilli con carne
You can bolster the
fibre and protein
content of a 75g
serving of chilli con
carne by adding
extra red kidney
beans. To increase
the fibre further, add
a salad on the side.
Even on its own, this
serving is a source
of vitamin B12,
which is essential for
healthy nerves, and it
scores a ‘low’ for salt
and sugars.
Per 75g topping O 97kcal
O 7g protein O 5.6g fat
O 2.2g saturates
O 3.2g carbs O 2.2g sugars
O J ƓEUH O 0.2g salt
VEGGIE ADVENTUROUS
Guacamole Mushrooms
oms and
a
Mix ½ finely diced toasted cashews
avocado with 1 Heat 15 sprays of olive
chopped tomato, oil in a non-stick pan.
some chopped flatleaf Add 75g chopped
parsley, the juice of 1 mixed mushrooms,
lime, 1tbsp chopped black pepper and a
red onion and a handful chopped fresh
sprinkle of freshly flatleaf parsley. Sauté
chopped chillies or a for 5 min, then remove.
dash of tabasco. This Stir in 30ml red wine
gives you nearly a vinegar, then 2tbsp 0%
quarter of your daily crème fraîche. Top with
vitamin E and more 15g chopped, toasted
than a third of your cashews. This gives
vitamin C, plus B6, around a third of your
copper and potassium. daily selenium and over
Per 200g topping O 177kcal half your copper.
O 2.1g protein O 14.7g fat Per 153g topping O 154kcal
O 3.1g saturates O 6.2g O 5g protein O 9g fat O 1.7g
carbs O 4.6g sugars O 5.2g saturates O 10.5g carbs O 8.7g
ƓEUH O 0g salt sugars O J ƓEUH O 0g salt
Cottage cheese Prawn
awn andd
Mix 60g low-fat grapefruit
cottage cheese with Mix together 1tsp
½ red pepper, diced, olive oil with 1tbsp
and torn basil leaves, red wine vinegar and
then combine with the some ground black
insides of your potato. pepper. Stir into 80g
Pile back into the chopped cooked
skins and drizzle with prawns, 50g pink
balsamic vinegar. This grapefruit pieces and
filling has a fantastic 1tbsp diced shallots.
228% of your daily Use to top the baked
vitamin C, a fifth of potato to give you
your calcium and 15% 25% of your daily
of your iodine – vital vitamin C and almost
PHOTOS: ISTOCK/GETTY IMAGES
for the thyroid gland 50% of your selenium
and metabolism. and vitamin B12.
Per 140g topping O 99kcal Per 165g topping
O 12.1g protein O 1.8g fat O 132kcal O 14g protein
O 1g saturates O 7.5g O 5.4g fat O 0.8g saturates
carbs O 7.4g sugars O 5.8g carbs O 5.8g sugars
O J ƓEUH O 0.6g salt O J ƓEUH O 1.3g salt
Our founder knew that respecting the land was essential for cultivating the best ingredients.
That’s why our organic Extra Virgin Olive Oil, Balsamic Vinegar and Classic Pesto
are made the traditional way for the finest flavour. Find our new organic range at
Ocado, Amazon and your local Italian delicatessen.

Filippo Berio set the standards, we live by them.

Discover more at filippoberio.co.uk
 Simple baked
risotto

62 HEALTHY FOOD GUIDE NOVEMBER 2019

 SUPPER FOR FRIENDS

LOW-MAINTENANCE

RISOTTO
If you don’t fancy standing at the hob stirring, try our
three creamy baked versions. We’ve included the base
recipe so you can add your own flavour variations
Simple baked risotto
prep 5 min cook 30 min serves 4 boil. Cover with a lid or foil and
vegetarian gluten free transfer to the oven. Bake for 20–25
min or until the liquid has been
1tbsp olive oil absorbed and the rice is tender.
1 onion, finely chopped 3 Remove from the oven, add the
1 leek, thinly sliced cheese and stir until melted and
3 garlic cloves, crushed combined. Season with freshly
300g arborio rice ground black pepper to serve.
2 very low salt gluten-free vegetable
stock cubes dissolved in 1.2 litres To make it vegetarian, switch to a
boiling water parmesan-style vegetarian cheese.
30g parmesan, grated

1 Heat the oven to 180°C/fan

160°C/gas 4. Heat the oil in a
large flameproof casserole dish
1
over a medium heat. Add the
PER SERVING
onion, leek and garlic and cook, 371kcal 2.8g fibre
stirring, for 5 min. 7.4g fat 9.3g protein
2 Add the rice and stir for 1–2 min 2.4g saturates 0.4g salt
until toasted and coated with oil. 65g carbs 104mg calcium
3.8g sugars 0.9mg iron
Add the stock and bring to the

NOVEMBER 2019 HEALTHY FOOD GUIDE 63


Chicken, tomato and
rosemary risotto
prep 10 min cook 30 min
serves 4 gluten free
1tbsp olive oil
1 onion, finely chopped
1 leek, thinly sliced
3 garlic cloves, crushed
1tbsp finely chopped fresh
rosemary
¼tsp dried chilli flakes
300g chicken breast, thinly sliced
300g arborio rice
2tbsp tomato purée
2 very low salt gluten-free
vegetable stock cubes
dissolved in 1.2 litres
boiling water
30g parmesan, grated
150g roasted peppers, chopped
100g baby spinach or baby kale
leaves, chopped
64 HEALTHY FOOD GUIDE NOVEMBER 2019
Chicken,
tomato and
rosemary
risotto
1 Heat the oven to 180°C/fan
160°C/gas 4. Heat the oil in
a large, flameproof casserole
dish over a medium heat.
2 1tbsp pine nuts
Add the onion, leek, garlic,
PER SERVING
rosemary and chilli and
484kcal 5g fibre
cook, stirring, for 5 min. 8.6g fat 29g protein
2 Add the chicken and rice 2.7g saturates 0.5g salt
and stir for 1–2 min until 69g carbs 154mg calcium
coated with oil. Add the 8g sugars 2.3mg iron
tomato purée and stock and
bring to the boil. Cover with
the lid or foil and bake in the Risotto with baby
oven for 20–25 min or until carrots and pine
the liquid has been absorbed nut crumble
and the rice is tender. prep 10 min cook 50 min
3 Add most of the parmesan serves 4
with the peppers and vegetarian
spinach or kale and stir until gluten free
combined and the cheese is
melted. Serve sprinkled with 350g baby carrots or large
ground black pepper and carrots sliced into wedges
the remaining parmesan. Olive oil spray
1tbsp olive oil, plus 2tsp for the
nut crumble
30g hazelnuts, ground in a
pestle and mortar
2tbsp chopped fresh parsley
1 onion, finely chopped
1 leek, thinly sliced
3 garlic cloves, crushed
300g arborio rice
2 very low salt gluten-free
vegetable stock cubes
dissolved in 1.2 litres
RECIPES: LIZ MACRI. PHOTOS: MARK O'MEARA
boiling water
80g baby spinach
75g crumbled reduced-fat feta
1 Heat the oven to 180°C/
fan 160°C/gas 4. Put the
carrots on a baking tray,
spray with oil and bake for
40–50 min until tender.
2 Meanwhile, heat the 2tsp

Risotto with
baby carrots
and pine
nut crumble
oil in a non-stick frying pan
over a medium heat. Add
the pine nuts and ground
hazelnuts and cook for 2–3
min until golden. Transfer to a
bowl, then stir in the parsley.
3 Heat the remaining
1tbsp olive oil in a large,
flameproof casserole dish
over a medium heat. Add
the onion, leek and garlic
and cook, stirring, for 5 min.
4 Add the rice and stir for
1–2 min until toasted and
coated with oil. Add the
stock and bring to the boil.
Cover the dish with the lid or
foil and transfer to the oven.
Bake for 20–25 min or until
the liquid has been absorbed
and the rice is tender.
5 Add the spinach and most
of the feta and stir until the
Prawn,
saffron and pea
risotto
cheese is melted. Season 1 leek, thinly sliced coated with oil. Add the
with black pepper, then top 3 garlic cloves, crushed stock with the saffron and
with the carrots and pine nut 300g arborio rice bring to the boil. Cover the
crumble and sprinkle over 2 very low salt gluten-free dish with the lid or foil and
the remaining feta to serve. vegetable stock cubes bake in the oven for 15 min.
dissolved in 1.2 litres Stir in the prawns, broccoli
2 boiling water
Large pinch saffron
and peas and bake for a
further 10–15 min or until the
250g raw prawns, peeled and liquid has been absorbed
PER SERVING
504kcal 6.3g fibre
deveined and the rice is tender.
16g fat 13g protein 200g broccoli, coarsely 3 Season with black pepper
3.3g saturates 0.7g salt chopped to serve.
71g carbs 96mg calcium 150g frozen peas, thawed
9.2g sugars 2.2mg iron
1 Heat the oven to 180°C/
Prawn, saffron and
fan 160°C/gas 4. Heat
the olive oil in a large,
2
pea risotto flameproof casserole dish
PER SERVING
prep 5 min cook 30 min serves 4 over a medium heat. Add 439kcal 7g fibre
gluten free dairy free the onion, leek and garlic 6.2g fat 21g protein
and cook, stirring, for 5 min. 1.2g saturates 0.6g salt
1tbsp olive oil 2 Add the rice and stir for 70g carbs 92mg calcium
6.8g sugars 2.5mg iron
1 onion, finely chopped 1–2 min until toasted and
NOVEMBER 2019 HEALTHY FOOD GUIDE 65
MIDWEEK RECIPES

Stir up Chilli chicken noodles

a
prep 10 min cook 10 min
serves 4 dairy free

200g wide pad thai rice noodles

1tbsp olive oil

SPEEDY
250g kale, roughly chopped
2 garlic cloves, crushed
2tsp chilli paste
3tsp ginger paste or finely grated

SUPPER
These are a couple of our favourite
stir-fry flavour combinations, but you
can mix and match the veg and
protein to suit what’s in the fridge
fresh ginger
1 medium onion, thinly sliced
into wedges
400g chicken breast fillets,
thinly sliced
200g baby corn spears, halved
250g asparagus or green beans,
trimmed and sliced
2tbsp reduced-salt soy sauce
1 large mild chilli, sliced, to serve
(optional)

Chilli chicken
noodles
 1 Put the noodles in a large Plum and
baking dish or tin (spreading out fish
as much as possible). Cover with stir-fry
boiling water and mix well. Leave
for 5–10 min, then drain well.
2 Meanwhile, heat half the oil in
a large wok or non-stick frying
pan over a medium-high heat.
Stir-fry the kale for 1 min or until
just wilted. Remove from the
pan and set aside.
3 Add the remaining oil to the
wok or pan and swirl to coat the
base. Add the garlic, chilli and
ginger and cook for 30 sec. Add
the onion and stir-fry for 1 min.
Add the chicken and stir-fry for
2–3 min until lightly golden.
4 Add the corn and asparagus
or green beans and stir-fry for
1–2 min, adding a splash of water
to the pan to create steam, if
needed. Add the drained
noodles and cooked kale and
toss to combine. Drizzle over the
soy sauce, then divide among
4 serving bowls and scatter with
the chilli, if using.

MAKE IT VEGAN by replacing the

chicken with sliced marinated tofu.

2 1 large carrot, thinly sliced

1 red pepper, thinly sliced
3 Heat the remaining oil in the
pan. Stir-fry the carrot, pepper and
2 courgettes, sliced courgettes for 1–2 min. Add the
PER SERVING
395kcal 5.4g fibre
150g mangetout, trimmed mangetout and gai lan or pak choi
6.6g fat 32g protein 150g gai lan or pak choi, cut into and stir-fry for 1–2 min more until
1.1g saturates 1.4g salt 4cm lengths the veg are tender but still crisp.
48g carbs 133mg calcium 2 x 250g pouches ready to heat 4 Heat the rice according to the
6.2g sugars 2.8mg iron
brown basmati rice pack instructions. Meanwhile,
100g plum sauce drizzle the plum sauce and 2tbsp
water into the pan and toss gently
1 Put the fish in a large bowl to warm through. Add the fish
Plum and fish stir-fry with the garlic, ginger and and stir to heat through. Divide
prep 15 min cook 10 min serves 4 cooking wine and mix well. the stir-fry among 4 serving bowls
RECIPES: KERRIE RAY. PHOTOS: MARK O’MEARA

gluten free dairy free Sprinkle over the cornflour and and serve with the rice.
toss the fish to coat.
500g skinless white fish fillets (we 2 Heat half the oil in a large 2
used sea bass), thinly sliced non-stick frying pan over a high
2 garlic cloves, crushed heat and swirl to coat the base.
PER SERVING
20g fresh ginger, peeled Cook the fish strips in batches 571kcal 7g fibre
and grated in the hot oil for 30 sec or until 18g fat 33g protein
1tbsp chinese cooking wine they are just golden and lightly 4g saturates 1.4g salt
3tbsp cornflour crisp. Remove and set aside on 62g carbs 92mg calcium
14g sugars 3.1mg iron
3tsp olive oil paper towel.

NOVEMBER 2019 HEALTHY FOOD GUIDE 67

 NUTRITION

HEALTH
OFF THE
SHELF
THIS
MONTH...

NEW
SERIES!

KIDNEY BEANS
There’s so much more to these stalwarts than being a core
ingredient in chilli. Make more of them with our tasty trio of recipes

LUNCH OPTION EASY SNACK PLANT-BASED BURGER

Squash and kidney bean
quesadillas
serves 4 vegetarian
Halve 1 small butternut squash
lengthways, scoop out the seeds, then
sprinkle with cajun spice mix to taste.
Roast in an oven heated to 180°C/fan
160°C/gas 6 until tender. Scoop the
roasted squash flesh into a bowl and
mash with a drained 400g can red
kidney beans, chopped fresh coriander
and a dash sweet chilli sauce. Spread
2 large wholemeal tortillas with the
mixture and add a sprinkling grated
mozzarella cheese. Top each with
another tortilla. Coat a medium non-stick
frying pan with spray oil, then toast the
tortillas on each side until golden and
crisp. Cut into wedges to serve.
1
PER SERVING
394kcal 10g fibre
6.5g fat 14g protein
2.6g saturates 1.3g salt
63g carbs 85mg calcium
11g sugars 1.7mg iron
Creamy bean dip
serves 4 gluten free
In a food processor, blend a drained
400g can red kidney beans with 100g
light soft cheese and 3 anchovies. Fold
through the juice and zest of 1 lemon,
3 chopped spring onions and 2tbsp
chopped fresh chives. Serve with
toast, tortilla chips or crudités.
PER SERVING (DIP ONLY)
105kcal 4.8g fibre
1.6g fat 9.1g protein
0.7g saturates 0.7g salt
11g carbs
2.2g sugars
70mg calcium
1.8mg iron
COOK’S TIP Kidney beans contain
a natural toxin. Canned beans are
ready for use, but dried beans should
be soaked overnight, then boiled
furiously for 20 min in fresh water
before being added to recipes.
Kidney bean and feta burgers
serves 2 vegetarian
Roughly chop 1 onion and put in a
food processor with 2 peeled garlic
cloves, a small bunch mint, a little
dried oregano and a drained 400g
can kidney beans. Add 1 egg and 1tbsp
breadcrumbs and pulse until the mixture
comes together. Shape into 2 patties
and grill until golden brown on each
side. Transfer each patty on to the base
of a wholemeal bap, add a sprinkling
of crumbled reduced-fat vegetarian
feta, 1tsp onion marmalade and some
lettuce, then cover with the bap top.
2
PER SERVING
383kcal 13g fibre
6.9g fat 21g protein
2.1g saturates 0.8g salt
53g carbs 190mg calcium
9g sugars 5.2mg iron

NOVEMBER 2019 HEALTHY FOOD GUIDE 69

NUT BUTTERS

BYO
breakfast Roasted
peanut
butter

spread
Our simple TO STERILISE your jars,
nut and seed wash them well in
butters have no warm soapy water,
unnecessary
rinse, then dry
extras, so you
know they’re completely in a low
both delicious oven (about 120°C/fan
and nutritious 100°C/gas ½), upside
down on a clean
baking tray. Make sure
the utensils you use
are spotless, too. Roasted peanut butter
prep 10 min cook 8 min + rancid too quickly). Blitz
cooling until the nut butter has
WHEN BLITZINGor makes 25 servings reached your desired
blending, don’t vegan gluten free texture, tamping the mixture
dairy free down if necessary.
overwork the
3 Transfer to a sterilised jar,
machine – blitz 500g raw peanuts seal with the lid and keep in
for no longer ½tsp salt the fridge for up to 1 month.

than 1 min at 1 Heat the oven to 180°C/ WE LOVE IT… on grainy

a time before fan 160°C/gas 4. Spread the toast. Top with a sliced
RECIPES: NIKI BEZZANT. PHOTOS: MARK O’MEARA

peanuts on a baking dish banana and a small drizzle of

waiting a few and roast for 5–8 min until honey, if you like.
moments for golden. Keep an eye on
them, as nuts burn quickly!
the motor
Remove from the oven and
PER SERVING
to cool. allow to cool. 119kcal 1.7g fibre
2 Put the cooled nuts in a 9.2g fat 5.9g protein
blender or food processor 1.7g saturates 0.1g salt
with the salt (this is needed 2.3g carbs 12mg calcium
1.2g sugars 0.5mg iron
to stop the butter going

70 HEALTHY FOOD GUIDE NOVEMBER 2019

 Chocolate
almond
butter

3 seed
butter

3 seed butter
prep 10 min cook 5 min +
cooling makes 25 servings
vegan gluten free
dairy free
250g raw pumpkin seeds
100g raw sunflower seeds
100g raw sesame seeds
2tbsp nutritional yeast (see tip)
4tbsp untoasted sesame or
sunflower oil
1 Heat the oven to 180°C/
fan 160°C/gas 4. Spread all
the seeds in a baking dish
and roast for 4–6 min,
keeping an eye on them,
until they start to brown.
Remove from the oven and
set aside to cool a little.
2 Put the cooled seeds in a
blender or food processor
with the nutritional yeast and
the sesame or sunflower oil.
Blitz until the seed butter
reaches a smooth texture,
scraping the mixture
down the side of the bowl
if necessary.
3 Transfer to a sterilised jar,
seal with the lid and keep in Chocolate almond butter
the fridge for up to 1 month. prep 10 min create a smooth texture.
makes 25 servings 2 Transfer to a sterilised jar
TIP For a sweeter version, vegan gluten free and seal with the lid. You can
replace the nutritional dairy free keep it in the cupboard for
yeast with 2tsp sweet about a week.
cinnamon powder. 300g natural almonds
50g 70% cocoa dark chocolate WE LOVE IT… as a topping
WE LOVE IT… in recipes in 2tbsp pure cocoa powder for homemade bircher
place of tahini or in salads 2tbsp Natvia sweetener muesli or with fresh fruit
in place of hummus. 125ml sunflower oil on porridge.
1 Put all the ingredients in a
blender or food processor
PER SERVING PER SERVING
130kcal 1.1g fibre
and blitz until the butter 140kcal 2.1g fibre
11g fat 5g protein has reached your desired 12g fat 3.6g protein
1.7g saturates 0g salt texture, tamping the mixture 1.8g saturates 0g salt
2.6g carbs 35mg calcium down, if necessary. If needed, 3.2g carbs 31mg calcium
0.3g sugars 1.7mg iron 1g sugars 0.5mg iron
add a little water to help

NOVEMBER 2019 HEALTHY FOOD GUIDE 71

MAKEOVER

CHOCOLATE
and mix well. Fold in a third of the
egg whites to loosen the mixture,
then fold in the remaining egg
whites until just combined.

CAKE
5 Pour the cake batter into the
Gooey chocolate cake is never going prepared tin and smooth the top.
to be a healthy staple – but our gluten- Bake for 45–50 min until a skewer
free recipe is a treat that won’t take you comes out with just a few crumbs
clinging. Leave the cake in the tin
into the calorie and sugar danger zone to cool completely, then turn out
and dust with cocoa powder.
Flourless chocolate cake 6 Decorate with a few berries, then
prep 15 min cook 1 hr springform cake tin, then line the slice and serve with the yogurt and
cuts into 12 gluten free base and side with baking paper. remaining berries on the side.
2 Put the coffee powder, oil
1tsp instant coffee powder and 4tbsp boiling water in a
5tbsp sunflower oil heatproof jug. Stir gently until
150g 70% cocoa solids dark the coffee powder dissolves, then
PER SERVING
chocolate, chopped transfer to a medium saucepan
CLASSIC RECIPE OUR MAKEOVER
30g cocoa powder, sifted, plus with the chocolate and cocoa
404kcal 271kcal
extra to dust powder. Heat over a low heat,
4.4g protein 8.1g protein
3 eggs, separated, plus extra stirring constantly, until the
2 egg whites chocolate has melted. Transfer 23.9g fat 20.1g fat

135g Natvia sweetener to a large bowl and leave to 14.3g saturates 4.2g saturates
200g ground almonds cool slightly. 41.7g carbs 11.9g carbs
½tsp baking powder 3 Using an electric mixer, beat 36.7g sugars 10.9g sugars
500g mixed berries and 200g the 5 egg whites in a separate 2.1g fibre 5.4g fibre
reduced-fat plain yogurt, to serve clean bowl until soft peaks form. 0.1g salt 0.1g salt
4 Add the 3 egg yolks, Natvia,
29mg calcium 67mg calcium
1 Heat the oven to 180°C/fan ground almonds and baking
1.1mg iron 1.6mg iron
160°C/gas 4. Grease a 20cm round powder to the chocolate mixture

HOW WE MADE IT HEALTHIER

l Our 99g slice WEIGHS MORE than CHOCOLATE and added ground 67mg. Unlike a traditional chocolate
a classic slice of chocolate cake almonds, so while the fat remains similar cake, ours is a good source of vitamin
(typically 90g), but we’ve managed in both recipes, by AVOIDING BUTTER E, thanks to the almonds. It’s also
RECIPE: LIZ MACRI. PHOTO: MARK O’MEARA

to cut the calories by 133. We
achieved this through REDUCING
CARBOHYDRATES in the recipe
(replacing sugar with a sweetener),
without raising the fat.
l We also AVOIDED USING FLOUR, so
we could make it gluten free.
l We CUT THE AMOUNT OF PLAIN
we brought the saturated fat down by just
over 10g per serving. Another benefit of
including almonds is that we almost
DOUBLED THE PROTEIN in our cake.
l Using fruit means the FIBRE INCREASED
from 2.1g per portion to more than 5g,
and our inclusion of almonds and yogurt
saw the CALCIUM RISE from 29mg to
abundant in the trace minerals copper
and manganese, while traditional
chocolate cakes can’t claim to be a rich
source of any vitamins or minerals.
l We CUT FREE SUGARS right down
to 7.5g (of the 10.9g total sugars),
whereas all the sugars in a traditional
recipe count as free sugars.

72 HEALTHY FOOD GUIDE NOVEMBER 2019

 Flourless
chocolate cake

NOVEMBER 2019 HEALTHY FOOD GUIDE 73

 YOUR DIET PLAN
WANT TO LOSE
WEIGHT AND KEEP IT
OFF? My nutritious diet
plan tastes so good
you’ll stick to it. The
day-by-day menu gets
you started, and
it’s followed by recipes,
snacks and products
to mix and match. You
can lose up to 2lb a
week if you factor in
exercise. Here’s how
to keep it healthy:
l Choose a variety of
meals and snacks for
a spread of nutrients.
l Keep tabs on your
five-a-day – our recipe
symbols will help you.
l Include meat-free
days, plus two 140g
portions of fish each
week, one of which
should be oily fish.
l Drink 1–2 litres
of fluid a day – water,
low-calorie drinks
or teas are best.
l In addition, have
300ml skimmed
milk, unsweetened
almond milk or
calcium-fortified
alternatives each day
in skinny coffees or
shakes to help meet
your calcium needs.
74 HEALTHY FOOD GUIDE NOVEMBER 2019
The delicious, nutritious and versatile way to lose weight
57
Monday
BREAKFAST 290kcal
Make a bowl of porridge
using 30g oats and 225ml
skimmed milk. Serve topped
with 10g chocolate almond
butter (p71) and 80g frozen,
defrosted raspberries
SNACK 139kcal
100g grapes with 100g
2% fat greek yogurt
LUNCH 402kcal
1 serving paprika chicken
with quinoa, squash and
almond salad (p38).
Plus a medium pear
SNACK 158kcal
20g toasted sunflower seeds
DINNER 491kcal
1 serving lentil, squash and
pesto risotto
lasagne
(p57)
TOTAL
1,480
kcal
PLAN YOUR DIET MEALS ONLINE Our Healthy Food Meal Planner tool has recipes
55
Tuesday
BREAKFAST 292kcal
2 poached eggs on 1 slice
wholemeal toast with a
grilled tomato on the side
SNACK 96kcal
20g plain popcorn
LUNCH 390kcal
Dice ½ avocado and mix
gently with a diced chunk
of cucumber, chopped
coriander, 60g canned,
drained chickpeas, a
squeeze of lime or lemon
juice and freshly ground
black pepper. Use to fill a
wholegrain tortilla wrap
SNACK 161kcal
20g each dried apricot
pieces and cashew nuts
DINNER 540kcal
1 serving sweet potato and
pea
fishcakes
with greens
TOTAL
(p55) 1,479
kcal
34
46
Wednesday
BREAKFAST 283kcal
20g roasted peanut butter
(p70) on 1 slice sourdough
toast, with a sliced apple on
the side
SNACK 150kcal
22g pack Hippeas chickpea
snack with 20g mini
Baby Bel cheese
LUNCH 389kcal
Mix 125g ready to eat
quinoa with 15g each
chopped almonds and
dried mango, plus
½ diced yellow pepper.
Drizzle over 1tbsp french
dressing and stir
SNACK 184kcal
2 slices toasted fruit loaf
DINNER 444kcal
1 serving easy chicken and
veg soup with gremolata
(p46).
Followed by
crème TOTAL
caramel 1,450
kcal
 WEIGHT LOSS

YOUR WAY
LOSE
8lb in
4 WEEKS
NUTRITION
APPROVED
and keep it off for good RECIPES

48 40 39 54

Thursday Friday Saturday Sunday

BREAKFAST 293kcal
The night before, soak 40g
oats in a bowl with 150ml
fortified soya milk and a
handful frozen mixed berries
and leave in the fridge.
In the morning, stir
and sprinkle over 10g
chopped hazelnuts
SNACK 158kcal
30g bar 70% cocoa dark
chocolate
LUNCH 392kcal
1 serving thai green pea
blender soup (p48).
Plus a banana
SNACK 120kcal
Fruit salad made with 80g
grapes and 1 peeled and
sliced medium orange
DINNER 536kcal
1 serving chicken
parmigiana
with green
lentils (p42) TOTAL
1,499
kcal
BREAKFAST 299kcal BREAKFAST 290kcal BREAKFAST 322kcal
Mix together 150g 2% fat Fry 2 eggs using spray oil 20g chocolate almond
greek yogurt with 80g cubed and serve on 1 slice butter (p71) on 2 slices
pineapple (fresh or canned wholemeal toast with multigrain toast
in natural juice). Top with watercress and a grilled
40g unsweetened muesli tomato on the side SNACK 135kcal
Diced fresh pear sprinkled
SNACK 93kcal SNACK 150kcal with 20g low-fat fromage
1 oatcake with 20g Skinny cappuccino and frais and 1tsp dried
reduced-fat hummus 30g dried apple slices cranberries
LUNCH 409kcal LUNCH 414kcal LUNCH 400kcal
Slice 1 tomato and lay on a 1 serving bunless mexican 1 serving simple baked
piece of toasted sourdough burgers (p39) risotto (p63) with a big
bread. Top with 75g sliced mixed salad drizzled with
mozzarella. Drizzle over 1tsp SNACK 118kcal balsamic vinegar
olive oil and a little balsamic 80g (weight with shells)
vinegar and top with black roasted chestnuts SNACK 130kcal
pepper and basil leaves 2 slices pre-sliced malt loaf
DINNER 498kcal
SNACK 207kcal 1 serving mushroom and DINNER 523kcal
25g pistachios with tofu stir-fry (p41). Followed 1 serving slow-braised lamb
a sliced apple by 160g grilled pineapple with fennel,
chunks, rosemary,
TOTAL
DINNER 474kcal
1 serving teriyaki fish (p40).
served with
80g 2% fat
TOTAL garlic and
lemon (p54) 1,510
Plus a baked greek yogurt
1,470 kcal
banana kcal
TOTAL
1,482
kcal

to suit most dietary needs and one-click shopping for ingredients. Find it at mealplanner.healthyfood.co.uk

NOVEMBER 2019 HEALTHY FOOD GUIDE 75

 PICK
ONE Breakfast
Amanda’s ideas On our website Recipes at healthyfood.co.uk

STRAWBERRY BIRCHER bake for 15 min at Breakfast

315kcal
The night before, mix
30g oats with 150ml
fortified unsweetened
soya milk and 30g dried
strawberries and leave
in the fridge. In the
morning stir and sprinkle
over 10g toasted,
chopped hazelnuts
FRENCH TOAST 310kcal
Beat 1 egg with a few
drops vanilla extract and
60ml skimmed milk. Dip
2 slices bread into the
mixture. Fry using spray
oil and serve with a sliced
apple on the side
STUFFED MUSHROOMS
315kcal Brush 2 flat
mushrooms with oil and
put on a baking tray, gill
side up. Wilt 80g baby
leaf spinach and crumble
in 30g feta with ground
black pepper. Use to stuff
the mushrooms, then
180°C/fan 160°C/gas 4 cranachan
274kcal
BANANA CHEERIOS
311kcal
Top 40g low-sugar
Cheerios with 1 sliced
banana and 150ml
semi-skimmed milk
GREEK YOGURT FRUIT
FEST 307kcal
Mix 160g 2% fat greek
yogurt with 160g canned
fruit salad in natural juice.
Top with 15g toasted
sunflower seeds Pinch Of
Nom low fat
SPICY OATS 296kcal shakshuka
Heat 1tsp extra-virgin recipe
olive oil in a small frying 277kcal
pan and fry 1 small
chopped pear with a
pinch mixed spice. Stir
frequently until slightly
softened. Meanwhile,
make up 40g porridge
with 300ml skimmed
milk. Serve topped with
the spicy pear

Wh time
When i iis sho
hort…
Rachel’s Organic Troo Energise Heinz No Added
Greek Style Porridge+ with Sugar Beans In A
Naturaal breakfast Chocolate & Maca, Rich Tomato Sauce,
pot, £11/135g, Tesco £3/400g, Sainsbury's £2.50/4 x 200g snap
This g
gives you These low-sugar, pots, Asda
5g prootein to gluten-free oats have Each of these handy
start your day and, of the tota al 8.3g been mixed with the little pots gives you
sugars per serving, only l 1
1.3g
3 are fibre inulin from 7g fibre and 9g
‘added’. Adding a banana or other chicory roots, making the porridge higher protein, with just 3.7g sugars and
fruit will help to bulk it up and make in fibre than usual and particularly 0.8g salt. Serve with 1 slice wholemeal
it a more substantial meal 179kcal filling. Have a 50g serving 186kcal toast 232kcal

76 HEALTHY FOOD GUIDE NOVEMBER 2019

 WEIGHT LOSS

PICK
ONE Lunch
Amanda’s ideas On our website Recipes at healthyfood.co.uk

HOMEMADE HUMMUS some lettuce and a large Halloumi

393kcal
Blend together 100g
canned, drained
chickpeas with 1tbsp
each lemon juice and
olive oil and 1tsp tahini.
Add 1 crushed garlic
clove and a little grind of
salt, plus some water to
get the consistency you
prefer. Serve with red
pepper crudités and a
small wholemeal pitta
TURKEY BURGER
411kcal
Mix 100g minced turkey
with 1 finely diced spring
onion, 20g finely
chopped dried apricots,
a little coriander and a
dash of tabasco sauce.
Form into a burger and
cook in a small frying pan
sprayed with olive oil.
Spread a toasted
wholemeal roll with 10g
reduced-fat mayonnaise
and fill with the burger,
tomato slice. Serve the bruschettas
rest of the tomato and a 372kcal
green salad on the side
LENTIL AND AVOCADO
SALAD 398kcal
Mix 1 large grated carrot
and ½ diced yellow
pepper with a small
pinch poppy seeds and
180g cooked lentils. Pile
on top of lots of lettuce
and top with ½ diced
avocado. Drizzle over
some lemon juice or
balsamic vinegar Sesame
and lime
QUINOA AND griddled
POMEGRANATE SALAD squid salad
374kcal 328kcal
Mix 125g cooked quinoa
with a pinch paprika,
1tbsp pomegranate
seeds, 80g canned,
drained chickpeas,
diced cucumber and
1tsp toasted sunflower
seeds. Drizzle over 1tsp
french dressing

Buy in store…
Sainsbury’s Taste Pollen + LoveLife
the Difference Grace Sweet Harissa
Beetroot, Feta & Potato Chicken &
Walnut Salad, Hummus + Tabbouleh
£2.25/185g Quinoa, Salad,
With added £4.86/350g,
lentils and a Ocado £2.75/260g, Waitrose
yogurt and mint Get 18g protein from this vit
vitamin C-rich This tasty and colourful salad is based
dressing, this salad gives you almost salad, almost a third of your daily 30g on bulgur wheat with an orange yogurt
14g protein. Have it with a warmed fibre goal, and 6.2mg of the 14mg iron a dessing. Over 16g protein and 12g fibre
pitta 421kcal woman needs daily 466kcal per portion, but just 1.3g salt 276kcal

NOVEMBER 2019 HEALTHY FOOD GUIDE 77

 PICK
ONE Dinner
Amanda’s ideas On our website Recipes at healthyfood.co.uk

STEAK WITH ROASTED min at 200°C/fan 180°C/gas

FENNEL AND GARLIC
486kcal
Boil 200g small potatoes for
15 min and add 160g
trimmed fennel for the last 5
min. Drain, toss in 1tbsp olive
oil with a roughly chopped
garlic clove and 80g cherry
tomatoes. Roast for 35 min
at 200°C/fan 180°C/gas 6.
Serve with 100g lean steak
cooked to your liking
GRILLED SALMON WITH
LEMON CHIVES 491kcal
Put a 110g salmon fillet on a
piece of foil. Drizzle with
lemon juice and top with a
mix of 15g breadcrumbs and
some chopped chives. Wrap
up, then bake at 180°C/fan
160°C/gas 4 for 15 min.
Meanwhile, lightly steam
160g green beans. Serve
with 125g cooked brown rice
MEDITERRANEAN PIZZA
516kcal
Brush slices of aubergine
with 1tsp olive oil and grill
on either side for 5 min until
softened and golden. Spread
a small pizza base with 1tbsp
pesto. Tear 50g mozzarella
into small pieces. Top the
pesto with the aubergine
and mozzarella. Cook for 10
6. Top with rocket to serve
LAMB TAGINE 506kcal
Heat 1tsp olive oil in a pan
and cook 1 small chopped
onion for 5 min. Add 70g
lean diced lamb, ½ chopped
red pepper, and cook for 5
min. Stir in 1 chopped garlic
clove, a pinch each turmeric,
paprika and cumin and a
dash of tabasco. Stir in some
fresh coriander and 30g
diced apricots along with
80g canned, drained
cannellini beans and 175ml
vegetable stock. Cover and Mushroom and lentil lasagne 461kcal
cook for 2 hr at 150°C/fan
130°C/gas 2. Serve with 60g
cooked wholegrain couscous
MUSHROOM AND LENTIL
GNOCCHI 470kcal
Heat 1tsp olive oil in a pan
and cook 1 chopped spring
onion for 2 min. Add 75g
chopped mushrooms, 50g
canned, drained lentils, 100g
canned tomatoes and a
pinch chopped fresh thyme.
Cook for 5 min, then add a
large handful baby spinach.
Cook 200g gnocci according
to pack instructions, then
drain and stir in to the sauce.
Sprinkle over 1tsp grated
parmesan to serve Teriyaki tempeh bowl 494kcal

Shortcuts from the shops…

Clive’s Organic Gluten Free Pie Vegetable
Chilli, £3.19/235g, Ocado
A mix of tomatoes, vegetables, red
kidney beans, coriander, chilli and lime
make up this gluten-free, vegan,
organic treat. You will, however, need
to take into account the 12.5g
saturated fat it provides (although they
do well to keep salt down to 1.4g per pie). Serve with lots of
steamed green vegetables 488kcal
BOL Tuk Tuk Thai Panang Coconut
Curry, £4/405g, Sainsbury's
With 13g protein and 8.5g fibre,
this curry makes a filling
vegetarian meal with plenty of
flavour. With chickpeas, black
beans and butternut squash, it
provides two of your 5-a-day.
And, despite containing coconut, it comes in with just over
5g saturated fat per serving 450kcal

78 HEALTHY FOOD GUIDE NOVEMBER 2019

 WEIGHT LOSS

PICK
TWO Snacks AROUND
100kcal
EACH
On our website Recipes at healthyfood.co.uk O Laughing Cow Light O 120g banana
with a Finn Crisp
crispbread and an apple O1 slice wholemeal toast
with 10g reduced-fat
O 23g pack Popchips cream cheese

O2 Kallo Dark Chocolate O 30g figs

Rice Cakes
O3 breadsticks with
O 150g natural skyr 15g reduced-fat
hummus
O1 medium pear
O 120g grapes
O 125g
Alpro Dessert
Moments Almond Vanilla O1 oatcake with
30g tzatziki
O1Bonne Maman
madeleine O 60g John West Tuna
in spring water with
Moroccan chicken and butternut squash salad 465kcal O1 Soreen Apple 1 carrot cut into batons
Lunchbox Loaf
O 100g no added sugar
O1 Cadbury’s chocolate baked beans with
Freddo 1 Ryvita

On our website Recipes at healthyfood.co.uk

High protein salmon and rice salad 526kcal Banana nut butter fudge 77kcal
PRICES CORRECT AT TIME OF GOING TO PRESS

Birds Eye Steamfresh Creamy

Cheese Pasta, £2/350g, Tesco
This dish gives you 17g protein
and 8.5g fibre while keeping
salt to 1.3g and sugars to 3.7g
per serving. Although it
contains cheese, it only has
3.7g saturated fats. Peas and
broccoli are included, but you can boost the vegetable
content further by serving with a big green salad 426kcal Apple crumble muffins 178kcal

NOVEMBER 2019 HEALTHY FOOD GUIDE 79

 FEEL GOOD
from the inside out
Your gut looks after you, so show it some love with Activia*
 Blueberry compote stirred
through Activia Vanilla yogurt
& sprinkled with pumpkin &
sunflower seeds
PREP 5 MIN COOK 7 MIN SERVES 1

80g blueberries, plus extra to serve

Juice 1 lemon
120g pot Activia Vanilla 0% fat and 0%
added sugar**
Small handful pumpkin and sunflower seeds,
to serve

1 In a pan, combine the 80g blueberries,

the lemon juice and 100ml water, and simmer
on a high heat for about 7 min until the
blueberries have burst and the consistency
is jam-like. Leave to cool.

Serving suggestion
2 Put the Activia Vanilla 0% fat and 0% added
sugar in a bowl, swirl through the cooled
compote, then sprinkle over the remaining
blueberries and the pumpkin and
sunflower seeds.

PER SERVING (319g) ● 101kcal ● 0.3g fat

● 0.1g saturates ● 15.7g sugars ● 0.3g salt

50p OFF
ACTIVIA 4 X 120G PACK. VALID UNTIL 31/12/2019
TO THE CUSTOMER: 1. This coupon can be redeemed as part payment

A
CTIVIA IS PASSIONATE
about helping everyone
to look after their gut*, so
they can feel good from the inside
out*. Activia has a brilliant heritage
in yogurt making, with more than
30 years of experience in crafting
tasty fermented foods.
It starts inside*
Activia’s 0% fat and 0% added
sugar** yogurts are packed
with billions of live cultures,
and contain calcium, making it
a delicious way to support your
gut health*. There are so many
Activia a try? You could also have
a go at making this quick breakfast
recipe with Activia Vanilla 0% fat
and 0% added sugar** – it’s great
for midweek mornings.
Activia yogurt is available online
and in supermarkets nationwide,
including Tesco, Sainsbury’s, Asda
and Morrisons.
To discover the full Activia range,
towards the purchase of any one Activia 4 x 120g pack in the following
stores in the UK (excl. Northern Ireland): Tesco, Asda, Sainsbury’s, Iceland,
Waitrose, Co op and Morrisons, subject to availability. 2. This coupon
cannot be used online. 3. Only one coupon per transaction. Once
redeemed, it cannot be used again under any circumstances. 4. This
coupon cannot be redeemed against any other product and cannot be
used in conjunction with any other offer. 5. This coupon cannot be
exchanged for cash and cannot be transferred or sold. No change will be
given. 6. Copied, damaged or defaced coupons will not be accepted. 7.
This coupon is void where prohibited by law. Improper use of the coupon is
prohibited and could be construed as fraud. The Promoter reserves the
right to change or withdraw this offer at any time. 8. This coupon is
governed by and construed in accordance with the laws of England and
Wales. TO THE RETAILER: 1. This coupon will be redeemed at its face value
PROVIDED ONLY it has been used as part payment towards the purchase of
any one Activia 4 x 120g pack by 31/12/2019. 2. Only one coupon per
transaction. 3. Coupons for redemption should be sent to Valassis Ltd. PO
Box 6199, Nuneaton, CV11 9HQ and must be received by 31/03/2020. 5.
The Promoter reserves the right to refuse payment if it believes this coupon
has been redeemed other than in accordance with these conditions
including but not limited to the retailer accepting a copied, damaged or
defaced coupon. Promoter: Danone Limited, 6th Floor, Building 7 Chiswick
Park, 566 Chiswick High Road, London, United Kingdom, W4 5YG. Please
do not send coupons to this address. Coupon offer code: 0229 00258

easy and delectable ways to look visit danoneactivia.co.uk and

after your gut with Activia*. follow @activiauk on Instagram
Why not get started by using
this coupon (see right) to give

*Activia contains calcium, which contributes to the normal function of digestive enzymes.
**Activia 0% contains naturally occurring sugars.
I CAN SEE
CLEARLY NOW
Too little sleep, long hours in front of a screen, allergies
and infections – no wonder complaints such as puffy eyes,
dark circles and red eyes are so common. Leah Hardy
asks an ophthalmologist how to turn off the irritation
 LOOKING GOOD

How to solve
EIGHT
common eye
1 The problem
RED AND
BLOODSHOT EYES
Tired? Too long staring at a screen?
Been in a smoky atmosphere? Got
hay fever? It’s likely your eyes will
be the result of dry eyes. ‘If it
comes on suddenly, with pain, this
may be caused by inflammation

problems
be a little bloodshot. Red eyes look
that way because tiny blood vessels
in the white of the eye dilate or
burst. You might see squiggly red
lines on your eyes, or the whole
white may appear pink or red.
CAUSES
‘Redness in both eyes is often
caused by something irritating
them, such as pollen,’ says Sheraz.
It can also be caused by bacterial
conjunctivitis, which can lead to
a green or yellow discharge, or
highly infectious viral conjunctivitis.
‘In older people, sudden onset
redness in one eye can be a little
haemorrhage, caused by high
blood pressure, which makes
tiny blood vessels more likely to
burst,’ he says. Redness can also
and requires immediate medical
attention,’ cautions Sheraz.
HOW TO FIX THEM
If you’ve been diagnosed with a
seasonal allergy such as hay fever,
you can treat symptoms with over
the counter antihistamine tablets,
sodium cromoglicate eye drops or
nasal sprays. Conjunctivitis tends to
clear up by itself, but wiping eyes
with cotton wool soaked in cool,
boiled water can ease discomfort.
Caution! ‘Redness relieving drops’
can be tempting, but they contain
decongestants to contract blood
vessels. ‘If you use them routinely,
the blood vessels can become
more dilated than usual when the
effect wears off,’ warns Sheraz, ’and
eyes can become even more red.’

O
OUR EYES tell us a lot
about what’s going on in
our body, according to
2 The problem
PUFFY EYES
Puffy peepers aren’t usually serious, but they can
make you look tired, so you don’t feel your best.

Sheraz Daya, ophthalmologist CAUSES

and medical director of Centre
for Sight clinics around the UK
(centreforsight.com). They can tell us
when we’re tired, of course, but also
if we’re stressed or suffering from an
allergy. More rarely, they can off
ffer
an early warning of more serious
conditions. Some complaints
clear up on their own, while others
need a little help. Here’s the inside
track on how to prevent and tre eat
problems at home, plus when to t antihistamine is useful if the puffiness is
seek medical help.
‘In most cases, puffiness is caused by body fluids
under the delicate skin around the eye. These can
accumulate overnight while you’re lying down and
not moving,’ says Sheraz.
Lack of sleep, infections and allergies can also
cause puffiness.
ffi In
I rare cases, it may be associated
with an overactivve thyroid.
HOW TO FIX THEM
‘Get enough sleep,’ advises Sheraz. ‘Exercise
can also help by redistributing fluid. An
due to an alleergy such as hay fever.’ Applying
a cold compresss around the eye may also reduce
swelling. If these measures don’t help, Sheraz
suggests you see an optometrist. Or your GP could
investigate potential underlying medical conditions.

NOVEMBER 2019 HEALTHY FOOD GUIDE 83

 4 The problem
STYES
Got an unsightly, painful little
lump on or inside the eyelid or
around your eye? Is your skin red,
that’s more than six months old –
particularly wet products such as
mascara or liquid eyeliner.
swollen and filled with yellow pus
like a pimple? It’s likely you’re HOW TO FIX THEM
suffering with a stye. A stye should clear up on its own

3
within a week or two. ‘You can
CAUSES speed up healing, however, by

The problem They’re common, usually

DRY EYES
They may feel gritty, sting or burn and they can look
red. Most of us have dry eyes in certain situations – on
a long flight or after looking at a computer screen for
too long, for example – but some people, particularly
women over 50, suffer from chronically dry eyes. As
well as being unpleasant, dry eyes can make you more
vulnerable to eye infections and cause blurred vision.
harmless and often caused by
a blocked eyelid gland, which
leads to inflammation. They
can also be caused by bacteria
setting up camp within an
eyelash follicle or eyelid gland.
Contamination is more likely if
you rub your eyes with unwashed
hands, leave your make-up on
overnight or use eye make-up
pressing a warm teaspoon gently
on the affected area for five to
10 minutes, three to four times
a day, until the condition
improves,’ says Sheraz. This opens
up the pore of the blocked gland
or follicle, relieving pressure
and pain. If a stye hurts, take
a painkiller such as paracetamol
or ibuprofen. If nothing helps,
see your GP or an optician.

CAUSES
‘There are three things that can cause the problem,’

5
says Sheraz. ‘The first is that you don’t produce
enough tears. Common causes of this include
ageing, diabetes, rheumatoid arthritis, Sjögren’s
syndrome, thyroid disorders and vitamin A
deficiency. Medications such as antihistamines,
decongestants and antidepressants can also cause it.
‘The second is that your tears evaporate too quickly.
Small glands on the eyelids produce oils that protect
tears from evaporation. If they become blocked,
there aren’t enough oils to keep the tears in place.
‘The third possibility is inflammatory dry eye, which
is where you have inflammation of the eye. Anyone
suffering from dry eyes can have one or a mixture
of these issues at any time,’ says Sheraz.
HOW TO FIX THEM
Eat a diet that includes plenty of inflammation-
busting vitamin A, which is found in liver, carrots and
broccoli. You could also consider taking an omega-3
supplement. Preservative-free artificial-tear eye drops
from your pharmacist can be useful, too. Try warm
compresses on the eye to open up blocked glands.
Sheraz also recommends Intense Pulsed Light (IPL)
– a laser-type treatment given to the area around
the eyes, rather than to the eyelids, to stimulate the
glands into working properly again. It feels like
having an elastic band snapped against your skin
for around two minutes, and you will need four
sessions. The results are long lasting, says Shiraz, and
treatment costs £1,100 at the Centre for Sight.
The problem
CRUSTY EYELIDS
AND SORE EYES
The technical term for this is blepharitis, a chronic
condition that causes red, swollen and itchy eyelids
and itchy, sore and gritty eyes. You’ll often see crusting
around the roots of the lashes. It isn’t usually serious
but it can cause dry eyes, cysts and conjunctivitis
(see No 1 on previous page) if not treated.
CAUSES
These include the common skin conditions
seborrhoeic dermatitis and rosacea, or it could be
a reaction to bacteria that live on the skin or to tiny
mites called Demodex, which live on the eyelids.
HOW TO FIX THEM
Clean your eyelids thoroughly every day – try diluted
baby shampoo on a cotton pad. Make a warm
compress with water on cotton wool or a clean
flannel and place on your eyelids for 10 minutes
a day, or use a compress that can be heated in
the microwave. More severe cases may need
treatment with an antibiotic ointment or drops.
Dry eyes can be treated with artificial tear drops, and
IPL therapy (see left) can also be effective against
Demodex mites, says Sheraz.

84 HEALTHY FOOD GUIDE NOVEMBER 2019

 LOOKING GOOD

6 The problem
TWITCHING EYES
Most of us get a spasm or fluttering around the
eye from time to time. Fortunately, it’s usually
nothing to worry about.

CAUSES
An eye twitch could be linked to stress and
anxiety, exhaustion, lack of sleep or drinking
too much caffeine or alcohol.

HOW TO FIX THEM

Get plenty of rest and try to relax!
Worrying about a twitch will only make
it worse. Cut down on caffeine and
alcohol. See your GP or optician if the
twitch lasts longer than two weeks.

❛Worrying
about a twitch
will only make
it worse – get
plenty of
rest and try
to relax! ❜

NOVEMBER 2019 HEALTHY FOOD GUIDE 85

 7 The problem
DARK CIRCLES AND
EYE BAGS
Panda-style rings around the eye
are a beauty bugbear, making
you look tired and sad even when
you’re perky and well rested.
CAUSES
There are a few possibilities, says
former NHS surgeon Mayoni
Gooneratne (Dr Mayoni),
aesthetic doctor at The Clinic
by Dr Mayoni (drmayoni.
co.uk). She says dark circles
can be the result of hollows
or puffiness, pale or thinning
skin or pigment changes to
the skin – or all three.
‘We lose bone from our
eye sockets from our late
20s,’ she explains. ‘As
the sockets become
bigger, this creates
hollows with shadows
that appear as dark
circles.’ Another cause is
blood vessels showing
through skin that’s pale
from lack of sleep or thin
and ageing. Sun exposure,
allergies and frequent
eye-rubbing can all make
dark circles worse.
Eye bags happen either
because of puffy eyes,
86 HEALTHY FOOD GUIDE NOVEMBER 2019
or due to pockets of natural fat
around the eyes, which slip
forward when the tissue holding
them in place slackens with age.
HOW TO FIX THEM
Plenty of shut-eye helps keep skin
rosy and reduces puffiness. A
light-reflecting concealer works
best to illuminate dark circles
caused by shadows. Try a denser
matte concealer for pigmented
circles, in a shade slightly lighter
than your foundation.
For a quick and dramatic
solution, Dr Mayoni suggests
injections of hyaluronic acid in
the tear troughs to smooth out
hollows and bags, thicken skin
and reflect light. Prices are from
£300 and the effects last from
12 to 18 months. Only have this
treatment at the hands of an
experienced medical practitioner.
For eye bags, some creams
form a tight film on the skin to
reduce bags effectively but
temporarily (for up to 10 hours).
Otherwise, says Dr Mayoni, the
only permanent solution for eye
bags is surgery to remove them,
which should be performed by an
ophthalmic surgeon.
^Plenty of
shut-eye helps
keep skin rosy
and reduces
puffiness. A
light-reflecting
concealer
works best to
illuminate dark
circles caused
by shadows _
 LOOKING GOOD

8 The problem
WATERY EYES
Your eyes naturally produce tears to lubricate
and protect the eye. Problems arise, says Sheraz,
when you get an imbalance between how much
O Sheraz
recommends
DRY EYES

water your eyes produce and how much goes Omega Eye,
down the eyes’ natural drains. £35/a month’s
supply. Visit
CAUSES centreforsight.
It’s normal for your eyes to water if they’re irritated by com/treatments/
a smoky atmosphere, say, or something in your eye, dry-eye/omega- O EyeBag, £20, eyebagcompany.
such as an eyelash or a bit of grit. Watering can also eye to see com, is a soft silk and cotton
be caused by an allergy, infection or blocked tear if it’s suitable mask that can be warmed in the
ducts, which normally allow water to drain into the for you microwave up to 200 times
nose. Watering, especially in windy conditions, can
also be caused by chronically dry eyes, which trigger
EYE BAGS CRUSTY & SORE
the eye to produce too many tears to compensate.

HOW TO FIX THEM O My Perfect O Therapearl

If it isn’t causing problems, Eyes, £44.99/ Eye-ssential
you may not need any treatment 20g, lloyds Mask, £7.99,
– just a good waterproof pharmacy. chemist.co.uk,
mascara and eyeliner. Otherwise, com, is pricey, can be heated
antihistamines can be beneficial but one bottle in a microwave
if your eyes are watering is enough
because of an allergy. If you for 200
have something in your eye applications
and a saline solution from the
pharmacy doesn’t flush it out,
an optician may be able to
DARK CIRCLES
help remove it; they can also
advise on medical treatment for
blocked tear ducts. O No7 O Estée Lauder
Laboratories Double Wear
Dark Circle Stay-in-Place
Corrector, Flawless Wear
£28/15ml, boots. Concealer,
com, has colour £24/7ml,
correcting, esteelauder.co.uk,
WHEN TO SEEK de-puffing and fixes pigmented
MEDICAL HELP hydrating circles
If you experience redness ingredients
accompanied by pain, sensitivity to light and
any visual changes, you must see a doctor or
ophthalmologist as soon as possible. ‘This is O YSL Beauté Touche Éclat Radiant Touch, £26,
a medical emergency,’ says Sheraz. ‘You could risk boots.com, reflects light to illuminate dark
your sight by ignoring this combination.’ circles caused by shadows
PHOTOS: ISTOCK/GETTY IMAGES

For less serious conditions that don’t clear up on

their own within two weeks, or a new problem that
you want to check out, see an optician, as they are
trained in all aspects of eye health. Pharmacists
can help you select the right over the counter
treatment, or visit your GP.

NOVEMBER 2019 HEALTHY FOOD GUIDE 87

 Confidence -boosting
exercise
PICK
YOURSELF
UP
AND
START
ALL OVER
AGAIN...
Stressed, depressed or off balance?
Research shows that exercise can
improve mood and self-esteem.
Hannah Ebelthite talks to three
readers about their confidence-
building moves – and learns how
some quite different activities could
work wonders for you
88 HEALTHY FOOD GUIDE NOVEMBER 2019
ON THE
DANCE FLOOR
HELENA
SIGFUSDOTTIR, 24, is a
teaching assistant from
Hastings, East Sussex.
She began taking belly
dancing lessons two years ago and
says it’s transformed her self-image.
M
Y SISTER suggested I come
along to her belly dancing
class when I was looking for
new ways to keep fit and socialise
after finishing university. I’d never
been particularly body confident
and I liked the fact that it would be a
women-only class. Still, I wore loose
clothing and always kept my arms
and stomach covered. Some of the
other women wore the low-slung
skirts and bra tops you’d recognise
as belly dancing outfits, but I swore
that wasn’t for me. My plan was to
stay hidden at the back and enjoy it
as a weekly class but nothing more.
Gradually, I stopped hanging out
at the back of the classroom. Without

realising it, I’d moved to the front to feel more
involved in the action and camaraderie. I soon found
myself wearing more revealing clothes to class, too.
I spent less time doubting myself and just thought:
yes, that looks and feels good, so I’ll wear it. Now I
go to class in crop tops and couldn’t care less what
anyone thinks, because I know when I dance I look
good. I’ve joined the intermediate class and taken
part in several belly dancing shows – I love being at
the front in full costume! I’ve even invited friends
and family along to see me perform. No one is more
surprised at the change in me than I am.
I credit belly dancing and, in particular, my teacher
Chloe, for helping me come out of my shell and
develop a more positive body image. My sister was
right when she told me that belly dancing makes
everyone feel good – it doesn’t feel like exercise
and will always put a smile on your face. I felt at ease
straightaway, and there’s nothing intimidating about
learning the moves. Chloe always demonstrates
them first, then says you don’t have to do them
exactly like her – you should dance however feels
right for your body. And you only have to glance
around the room to see that everyone looks great
doing it their own way.
Happier all round
This new confidence has carried over into the rest
of my life, too. I’ve started making bolder fashion
choices and worrying less. If I like an outfit, that’s all
that matters. You don’t have to be a good dancer,
already fit or have any specific body shape to enjoy
or be good at belly dancing. If you’re interested,
just give it a try – you’ll find it naturally builds your
confidence and self-worth. There’s no pressure, just
a comfortable, supportive, female energy. Friends
have noticed that I seem happier in myself and
I smile a lot, which is such a nice compliment.
FITNESS
CHLOE DENT is a belly-dancing
teacher working in southeast
London and Hastings. She trained
to teach 12 years ago after
attending classes herself and
learning to love her body (hipsinc.com
facebook.com/shimmytimewithchloe).
Belly dancing is an ancient Arabic art that has
many forms. I teach the Egyptian style, but you
can learn Turkish, Lebanese or others… I always
recommend trying a few different classes, if you
can, to find a teacher and style you love. There’s
no single governing body, so it’s just a case of
googling (or Facebook is a good resource) to find
a class near you. What they all have in common is
they’re designed for the female body, and every
move celebrates it. Historically, many forms were
performed by women for other women, so it’s not
all about the harem or the male gaze – there’s an
atmosphere of support and appreciation.
The key points
What belly dancing will teach you, almost
l
immediately, is to love your body as it is. Before
I discovered dancing, I felt self-conscious in my
size-16 body and was on the point of having a
breast reduction. But once I started classes, I
embraced the voluptuous big boobs that had
always been a hindrance! There’s a key step
where you move your hips in a
❛ I love being at the
figure of eight, side to side. When
I first did it I remember thinking, I
front in full costume! feel lovely, my body really suits this.
l It’s for all ages – I teach women
No one is more aged from 18 to 82. And, despite
surprised at the change the name, it’s not about shaking a
in me than I am ❜ big belly. It’s mainly about hip and
arm movements. Tall, short, skinny,
curvy… The moves lend themselves
to making every woman feel feminine and sexy.
l It doesn’t matter if you’ve never danced before
or don’t think you have natural rhythm – it’s all
about how your body connects to the music.
You will find your own rhythm as you dance.
l Belly dancing is a great workout – you can
burn around 200 to 500 calories in an hour’s
class, and take between 1,500 and 3,000 steps.
It tones your arms and creates a waist and is
great for flexibility and co-ordination. Best
of all, it helps you walk tall and be proud of
your body.
NOVEMBER 2019 HEALTHY FOOD GUIDE 89
FITNESS

IN A SPECIALISED challenge for your balance. Or I’d really handy as occasionally I do

stand on one foot and roll a soft
CLASS ball around under the other foot.
Not long after we’d started
l together, Lorraine told me about
a falls-prevention course she
was teaching for the council,
then called Steady On (since
changed to Strong and Steady).
She thought I’d really benefit
from it, continuing to gain
confidence in my movement
PAT TOD, 79, while getting out and meeting
is retired and
lives in Steyning,
other people.
There was a great diversity of
West Sussex. She people in the class, and I was
attended a falls- one of the more mobile ones.
prevention course and works But Lorraine handled it really
with a pilates teacher to maintain well and everyone was able
her confidence in her mobility
and co-ordination.
to perform the same exercises
working at their own level. Week
by week we grew stronger until
find myself in a strange position
and can’t quite think which
muscles to call on to get out of it.
Then, I’ll think back to our lessons
and remember the right order
and how to use nearby furniture
to assist me. Lorraine also gave us
practical advice on decluttering
and minimising fall risk at home.
I finished that course feeling
really confident. I walk so much
better now and I
❛ Week by week we feel stronger. I’ve
continued my
grew stronger until we home lessons
were all doing much with Lorraine as
I wouldn’t be
more than we‘d thought
without her, but
we could at the start ❜ I now only see
her monthly –
although she makes sure I have

I
’D HAD A COUPLE OF BAD we were all doing much more plenty of exercises to practise on
FALLS while out and about than we’d thought we could at my own. She knows how to help
that sent me to hospital – once the start of the course. if I’m having a weak or dizzy day.
I was concussed, another time My Parkinson’s symptoms have
I needed seven stitches over Growing confidence worsened a little and these days
my eye. Your confidence really Lorraine had us doing things like I walk with sticks, but I still feel
goes when that happens and, reaching up (as if to a cupboard) surer on my feet than I did before
unsurprisingly, I became quite or down (to an oven), walking I met Lorraine or did the course. I
nervous in case it happened around obstacles and, eventually, never feel afraid of falling now
again. I’d been having some going from a standing position because, if I did, I’d know what to
symptoms that I recognised, to lying down on the floor, then do. Knowing I’m taking the best
as my father had Parkinson’s safely getting back up again. possible care of myself gives me
disease. When tests revealed I That, in particular, has come in the confidence I was lacking.
had it, too, I became determined
to work on my posture and
balance to stay as fit as possible.
I contacted a local pilates
teacher, Lorraine, and asked her
to come and teach me at home
(where I felt safe and more
steady). Lorraine has lots of other
fitness specialisms and was able
to tailor lessons perfectly to
my needs. From the off, it was
brilliant for my confidence.
She understands just how far she
PHOTO: GETTY IMAGES, POSED BY MODELS

can push you out of your comfort

zone so you progress, but at a
safe pace.
At first I saw her weekly, and
she’d give me exercises to do
daily as homework. We’d do
things like walking in a straight
line, as if on a tightrope, touching
heel to toe each time – a real

90 HEALTHY FOOD GUIDE NOVEMBER 2019

 LORRAINE HANNAH is
a specialist exercise
professional and pilates
instructor trained in exercise
prescription for postural
stability, falls prevention, cardiac and cancer
rehab and long-term neurological conditions
(personaltrainingwithlorraine.co.uk).

I was approached by Horsham District Council to

teach some Strong and Steady classes. They were
conceived by the falls-prevention team to build
mobility, balance, co-ordination and, ultimately,
confidence. They’re free to individuals who are
identified as being more at risk – perhaps they’ve
already had a fall or are having balance issues.
As we naturally lose muscle mass and joint
mobility – not to mention vision and hearing –
with age, it’s really important to be proactive
and work on functional movement. When stability IN THE RING
goes, we tend to sit a lot. So muscles deteriorate
further and falls are even more likely. We know
80% of people who fall and break a hip fail to
return home and we want to prevent that. Not
feeling confident in your mobility can result in
isolation and loneliness for many older people,
and the classes alone are a social occasion. It’s
an incredibly rewarding class to teach, because NILMINI FRANCIS, 46, is an executive
you see people grow in confidence as they do assistant in London. For the past two
things they didn’t feel capable of just a few years she’s been attending boxing
weeks before. classes two or three times a week at
Soho’s Third Space gym.
The key points

l At the start of the course, participants are
encouraged to identify a goal they want to
achieve – going to an indoor bowls class, feeling
confident enough to walk to the shops, or just
being able to go out and sit in the garden.
l Whatever their state of mobility, everyone works
on the same moves – just at their own pace.
l The exercises are designed to strengthen thighs
and strengthen and stabilise the pelvis. They also
improve arm strength, as it’s your arms and upper
body that will help you off the floor should you
fall. Dexterity and grip strength in the hands and
fingers is improved by playing catch or juggling.
PHOTO OF NILMINI: GREG WILLIAMS
I
’VE ALWAYS ENJOYED EXERCISE and tried to
keep fit, but I’ve had a lot of physical problems
to contend with. During pregnancy I developed
symphysis pubis dysfunction (SPD), which causes
excruciating pain in the pelvic girdle. It lasted
beyond pregnancy and really hindered my mobility.
I’ve suffered badly from stress and this contributed
to me putting on weight. Moving to London had
made my asthma much worse and I developed
osteoarthritis (OA), which affected my hips, knees
and hands. Confidence-wise, I was at a low point.
In 2017, I joined up to the Third Space gym in
London’s Soho. I knew they had a boxing ring and

l For more info go to westsussexwellbeing.org.
uk/topics/falls-prevention – a handy guide that
contains a leaflet on the super six exercises to
practise at home. Lots of councils around the UK
have similar schemes – contact yours and ask if
they do. If not, they may be willing to set one up.
something about it appealed. I saw they had a
class for women only, run by a female trainer and
ex-boxing pro. There was no sparring, but you
did use gloves and pads. I was tempted, so I went
along to chat to the trainer, Cathy Brown.
From the off, I felt Cathy understood my health
issues and fears. There were never more than 10

NOVEMBER 2019 HEALTHY FOOD GUIDE 91

FITNESS
people in the class (which took place in the ring) and
this allowed her to get to know all her students and
understand their needs. I was worried that punching
would worsen the OA in my hands. She reassured me
that I’d be fine, I wouldn’t have to do anything I didn’t
want to, and the class was suitable for all abilities.
All the women in the class made me feel welcome.
They were all ages, shapes, sizes and fitness levels
and I didn’t feel at all conspicuous. It’s a technique-
based class, so you work on different punching
combinations. I’d found a sport and, more importantly,
a safe place that I wanted to return to.
Boxing is an amazing workout – you just don’t stop.
Over the past two years my fitness, strength and
stamina have gone through the roof. I used to use
my asthma inhaler before, during and after workouts,
but now I rarely need it at all. Boxing has given me
the confidence to try other forms of exercise I
wouldn’t have dared to before, like lifting weights.
Clarity and focus
My OA symptoms are greatly reduced and I’m sure
that’s because I’ve improved my strength and mobility
so much. As well as Cathy’s class, I now do mixed
classes and have no problem pairing up with men who
are fitter and younger than me – and holding my own.
You might think boxing training is an aggressive
pursuit, but it’s more of a moving meditation. You
can’t think about anything else during a round as
you have to be entirely focused. There’s no way your
mind can wander to your to-do list or that problem
you have at work.
Starting to box has shown me that good things can
come from giving something new a try. It’s made me
feel physically confident – I walk down the street
feeling tall, strong and capable. I find I can draw on
the clarity and focus that boxing has taught me in
the rest of my life, too.
I’d urge anyone to give boxing a go. It doesn’t
matter how fit, or not, you are. There’s a really high
payback in terms of visible progress. Go regularly
and the rate of improvement does wonders for your
confidence. Best of all, it’s the ultimate stress reliever.
However you’re feeling, you can release it all into the
pads and walk away on an endorphin high.
92 HEALTHY FOOD GUIDE NOVEMBER 2019
CATHY BROWN is a former
professional boxer, who has
held British and European titles.
She teaches boxing and uses
life coaching and cognitive
behavioural therapy (CBT) to further help her
students (cathybrown.co.uk; thirdspace.london).
Nilmini’s story is typical of the women who join
my boxing class. I truly believe it’s the best sport
to raise self-confidence and guide you through
anxiety or depression. Whatever stresses you have,
you can get them out and leave them behind in
the ring. I’ve seen boxing help people come off
blood pressure medication or antidepressants and
change jobs or leave bad relationships.
As a young adult, I started kickboxing as a
means of self-defence. What I discovered was an
amazing, supportive new family that finally made
me feel good about myself. I moved into boxing
and fought heavy sexism to become only the
second woman in the UK to get a professional
licence. When I had to retire due to injury, I poured
all my energies back into coaching – I knew boxing
could do for other women what it had done for me.
The key points
Before you start, chat to the trainer and ask
l
about their experience and philosophy. Watch a
class and talk to the participants
❛You might think
afterwards. It’s important to
feel a connection with your
boxing training is an teacher and the group.
l It’s a sport for everyone of
aggressive pursuit, any shape, size or fitness level –
but it‘s more of a I have women aged from 18
moving meditation ❜ to 72 in my classes.
l Boxing makes you physically
fitter and stronger, undoubtedly,
but it’s the mental strength it gives that’s the real
prize. Students feel empowered and that transfers
to the rest of their life. Whether it’s a tricky social
situation or a tough work meeting, they can tackle
it feeling better about themselves.
l Boxing is confidence boosting because you’re
building a new skill set, gaining competence in
a new discipline.
l Training should be tailored to the individual.
PHOTOS: GREG WILLIAMS
There’s no one-size-fits-all approach to coaching.
l Find more information on boxing at bbbofc.
com; englandboxing.org; boxology.academy;
cimspa.co.uk; activeiq.co.uk.
 NEXT
MONTH’S
ISSUE
ON SALE
29 NOV

HOW TO EASE THE NEW

SYMPTOMS OF IBS 16 - PAG E
Gut expert Dr Megan Rossi’s simple eating plan SECTION
 SUBSCRIPTION ORDER FORM DEAR READER,
Q YES! I would like to subscribe to Healthy Food Guide
with the offer I’ve ticked below.
Q DIRECT DEBIT offer: £14.97 for six issues (SAVE 50%)
This month, you
THIS SUBSCRIPTION IS: Q FOR ME Q A GIFT
Start issue: Q next available Q JANUARY 2020 Q FEBRUARY 2020 can subscribe
YOUR DETAILS Mr/Mrs/Ms/Miss

Forename Surname
and get your first six
Address issues for just £14.97–
Postcode Telephone that’s HALF PRICE.
Email
HFG magazine collects your data so that we can fulfil your subscription. If you would like to receive
Plus, you’ll receive your
our regular email newsletter with more inspiration and offers from the HFG team please tick here Q.
We do not share, or sell, your data to third parties. You can opt out at any time by emailing us at
info@healthyfood.co.uk. Details you share with us will be managed as described in our Privacy Policy
at healthyfood.co.uk/privacy policy
copy of the magazine
GIFT RECIPIENT’S DETAILS If giving Healthy Food Guide as a gift, please before it hits the shops.
ensure you complete the recipient’s details (below) and your own details (above):

Mr/Mrs/Ms/Miss Forename
Melanie Leyshon, editor
Surname
Address

Postcode

YOUR PAYMENT DETAILS

1. DIRECT DEBIT PAYMENT SIX ISSUES FOR £14.97 (UK ONLY)
Please complete the Direct Debit instruction below to start your subscription
at the low rate of £14.97 for six issues. After the sixth issue, this subscription will
continue at £21.50 every six issues (SAVING 28% on the cover price).

Branch address

Postcode
Account in the name(s) of

Bank/building society account number Branch sort code

GREAT REASONS
Originator’s identification no
6 9 6 7 6 1
TO SUBSCRIBE
Ref no to be completed by O Nutritionally analysed
Healthy Food Guide Please pay Healthy Food Guide (part of Eye to Eye Media Ltd)
Direct Debits from the account detailed in this instruction,
subject to the safeguards assured by the Direct Debit Guarantee.
I understand this instruction may remain with the originator and, if
recipes and expert
so, details will be passed electronically to my bank/building society.
advice every month
Signature(s) Date
O Subscribe today
Please complete and post this form back to:
freepost HEALTHY FOOD GUIDE
and save 50%
(no stamp or any other address details required)
PHFG1119

Offer open to UK residents only, subject to availability. Closing date is 30 November 2019. All orders
will be acknowledged. The UK basic annual subscription rate for 12 issues is £59.88. Overseas
O Every issue delivered
subscriptions for 12 issues available on request.
straight to your door
94 HEALTHY FOOD GUIDE NOVEMBER 2019
 SAVE
50%

DON’T MISS OUT!

SUBSCRIBE TODAY

3
EASY WAYS
Call the hotline
now on
01858 438425
Order online at
healthyfood.co.uk/
Complete and post
the form, left, to:
freepost
TO subscribe HEALTHY FOOD GUIDE
SUBSCRIBE
Quote PHFG1119 Quote PHFG1119 (No stamp or any other
Lines are open 8am–9.30pm (Mon–Fri) address details required)
and 8am–4pm (Sat)

NOVEMBER 2019 HEALTHY FOOD GUIDE 95

 References
Your guide to the research behind
this month’s stories and features
HEALTHY STARTS p10
l Edmunds S and McVey E (2019)
Running with Dogs: A research
study investigating differences in
physical activity intensity and mood
when running alone versus with
a dog. University of Chichester
l Liao Y et al (2017). Does the
company of a dog influence
affective response to exercise?
Using ecological momentary
assessment to study dog-
accompanied physical
activity. American Journal of Health
Promotion 31, 388––390
l Shirai Y et al (2019) Green tea and
coffee intake and risk of cognitive
decline in older adults: the National
Institute for Longevity Sciences,
Longitudinal Study of Aging. Public
Health Nutrition. Published online
23 September 2019
l Lighterlife Fast. Sharing kids
dinners causes parents to consume
an extra 23,855 calories a year.
Research carried out by
GingerComms with 3,003 people
l Liu X et al (2019) Changes in nut
consumption influence long-term
weight change in US men and
women. BMJ Nutrition, Prevention &
Health. First published online 23
September 2019
l Zhang S et al (2019). Mushroom
consumption and incident risk of
prostate cancer in Japan: A pooled
analysis of the Miyagi Cohort
Study and the Ohsaki Cohort
Study. International Journal of
Cancer. First published online
4 September 2019
l Twardowski P et al (2015). A phase
I trial of mushroom powder in
patients with biochemically
recurrent prostate cancer: roles of
cytokines and myeloid-derived
suppressor cells for Agaricus
bisporus-induced prostate-specific
antigen responses. Cancer 121 (17),
2942–2950
l Aguilera E M et al (2019)
Periodontitis is associated with
hypertension: a systematic review
and meta-analysis. Cardiovascular
Research. First published online
24 September 2019
l Breakfast research carried out by
The Leadership Factor on behalf of
Wren Kitchens. Survey conducted
with 2,000 UK adults, June 2019
DON’T LET STRESS WEIGH
YOU DOWN p16
l Vadeboncoeur C et al (2015). A
meta-analysis of weight gain in first
year university students: is freshman
96 HEALTHY FOOD GUIDE NOVEMBER 2019
pregnancy – responding to new l Ruiz-Cabello P et al (2017).
research. Press release Influence of the degree of
l Institute of Medicine (US) and adherence to the Mediterranean
National Research Council (US) diet on the cardiometabolic risk in
Committee to Reexamine IOM peri and menopausal women.
Pregnancy Weight Guidelines. The Flamenco project. Nutrition,
Weight gain during pregnancy: Metabolism, and Cardiovascular
Re-examining the guidelines.
Washington DC: National
Diseases 27 (3), 217–224
l Godard M (2016). Gaining weight
Academies Press, 2009 through retirement? Results from
l Rooney BL and Schauberger the SHARE survey. Journal of Health
15 a myth? BMC Obesity 2, 22 CW (2002). Excess pregnancy Economics 45, 27-46
l Vadeboncoeur C et al (2016) weight gain and long-term obesity: l Barnett I et al (2014). Changes
Freshman 15 in England: a one decade later. Obstetrics & in household, transport and
longitudinal evaluation of first year Gynecology 100 (2), 245-252 recreational physical activity and
university students’ weight change. l NICE (2010). Weight management television viewing time across
BMC Obesity 3 (45) before, during and after the transition to retirement:
l Career Builder (2018). 45% of pregnancy (PH27) longitudinal evidence from the
workers say they have gained l Wing RR et al (1001). Weight EPIC-Norfolk cohort. Journal of
weight in their current job, gain at the time of the menopause. Epidemiology and Community
according to CareerBuilder survey. Archives of Internal Medicine Health 68 (8), 747–753
Press release 151 (1), 97–102
l Ogilvie RP and Patel SR (2017). l Sowers M et al (2007). 6-year DR DAWN’S MEDICAL
The epidemiology of sleep and changes in body composition in NOTES p23
obesity. Sleep Health 3 (5), 383-388 women at mid-life: ovarian and l Cancer Research UK (2019).
l Mata J et al (2018). How chronological aging. The Journal Ovarian cancer incidence statistics
cohabitation, marriage, separation, of Clinical Endocrinology & l World Cancer Research Fund
and divorce influence BMI: a Metabolism 92 (3), 895–901 (2019). Ovarian cancer statistics
prospective panel study. Health l Davis SR et al (2012).
Psychology 37 (10), 948-958 Understanding weight gain at BELLY FAT: THE TICKING
l Herman CP (2015). The social menopause. Climacteric: The HEALTH TIME BOMB p24
facilitation of eating: a review. Journal of the International l Non alcoholic fatty liver disease
Appetite 86, 61–73 Menopause Society 15 (5), 419–429 found in large numbers of
l Meltzer AL et al (2013). Marital l Sayon-Orea C et al (2015). teenagers and young adults: is a
satisfaction predicts weight gain Adherence to Mediterranean public heath crisis looming?
in early marriage. Health Psychology dietary pattern and menopausal Press release
32 (7), 824–827 symptoms in relation to overweight/ l National Statistics Health Survey
l Royal College of Midwives (2018). obesity in Spanish perimenopausal for England, 2017. digital.nhs.uk/
Midwives repeat call for UK and postmenopausal women. data-and-information/publications/
guidance on weight gain in Menopause 22 (7), 750–757 statistical/health-survey-for-england
THIS MONTH’S SPECIAL SECTION
How to overcome your SLEEP struggles
l UCSF.edu (2019). After 10-year search, deprivation is associated with type 2
scientists find second ‘short sleep’ gene. diabetes: a case-control study. Oman
l Youngstedt S D, Goff E E et al (2016). Medical Journal 31 (6), 399–403. DOI:
Has adult sleep duration declined over 10.5001/omj.2016.81
the last 50+ years? Sleep Medicine l Uehli K, Mehta A J et al (2014). Sleep
Reviews 28, 69–85. DOI: 10.1016/j. problems and work injuries: a systematic
smrv.2015.08.004 review and meta-analysis. Sleep
l Nagai M, Hoshide S, Kazuomi K (2010) Medicine Reviews 18 (1), 61–73
Sleep duration as a risk factor for l Potkin K T and Bunney W E (2012).
cardiovascular disease – a review of the Sleep improves memory: the effect of
recent literature. Current Cardiology sleep on long term memory in early
Reviews 6 (1), 54–61. DOI: adolescence. PLOS One 7 (8), e42191.
10.2174/157340310790231635 DOI: 10.1371/journal.pone.0042191
l Franzen P and Buvsse D (2008). Sleep l Medic G, Wille M, Hemeis M (2017).
disturbances and depression: risk Short- and long-term health
relationships for subsequent depression and consequences of sleep disruption. Nature and Science
therapeutic implications. Dialogues in Clinical of Sleep 9, 151–161. DOI: 10.2147/NSS.S134864
Neuroscience 10 (4), 473–481 l Besedovsky L, Lange T and Born J (2012). Sleep
l Sleepfoundation.org. Sleep Loss Precedes and immune system. Pflugers Archiv 463 (1), 121–137.
Alzheimer’s Symptoms DOI: 10.1007/s00424-011-1044-0
l Knutson K (2012). Does inadequate sleep play a role l Sciencedaily.com (2018). Sleep loss linked to
in vulnerability to obesity? American Journal of Human nighttime snacking, junk food cravings, obesity,
Biology 24 (3), 361–371. DOI: 10.1002/ajhb.22219 diabetes. University of Arizona Health Sciences.
l Seo S H and Shim Y S (2019). Association of sleep l Kline C E (2014). The bidirectional relationship
duration with obesity and cardiometabolic risk factors between exercise and sleep: implications for exercise
in children and adolescents: a population-based study. adherence and sleep improvement. American Journal
Scientific Reports 9, 9463. of Lifestyle Medicine 8 (6), 375–379. DOI:
l Al-Abri M A, Jaju D et al (2016). Habitual sleep 10.1177/1559827614544437w

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
J
UST LIKE PRE-PACKED FOODS,
all our recipes provide detailed
nutrition information for a
typical serving. But how does that
compare with your total daily needs
for energy, protein, fat, carbs and
certain vitamins and minerals?
Provided you stick to the serving
size we recommend for each recipe,
the easiest way to work this out is
to compare the nutrition information
for each recipe with the Reference
Intake (RI). You’ll see this term being
used on food labels in place of
Guideline Daily Amounts (GDAs).
The RIs are benchmarks for the
amount of energy (kilocalories), fat,
saturated fat, carbohydrate, sugars,
protein and salt we should have daily.
The RIs for fat, saturates, sugars
and salt are the maximum amount
you should have each day, while you
should aim to meet the values for
carbs and protein each day. There
*FOR MEN OF ASIAN ORIGIN, WHO ARE AT A HIGHER RISK OF DEVELOPING TYPE 2 DIABETES, THIS FIGURE IS 89CM (35IN)
is no RI for fibre but health experts
recommend we have 30g a day.
Although everyone is different
and we all have different needs for
energy and nutrients, the RIs are
designed for an average adult, so
there’s only one set of values. See
the table, below, for the figures:
REFERENCE INTAKE
ENERGY (kcal) 2,000
FAT (g) 70
SATURATES (g) 20
CARBOHYDRATES (g) 260
SUGARS (g) 90
PROTEIN (g) 50
SALT (g) 6 on 1,500kcal and men on 2,000kcal.
NUTRIENT REFERENCE VALUE
CALCIUM (mg) 800
IRON (mg) 14
THE SCIENCE
NUTRIENT SHORTFALLS HOW MUCH WEIGHT
We also analyse our recipes for DO I NEED TO LOSE?
calcium and iron – this is because these Checking your Body Mass Index (BMI)
two nutrients are often low in people’s against the healthy range is a good
diets in the UK. We can see how much starting point – go to healthyfood.
a recipe contributes to our daily needs co.uk/bmi-calculator for a handy
for calcium and iron by comparing calculator. However, the latest data
it with Nutrient Reference Values recommends measuring your waist
(NRVs), which are starting to appear on circumference as a better indicator
food labels in place of Recommended of your risk of health problems.
Daily Allowances (RDAs) – again, there
is just one set of values. HOW TO MEASURE
ACCURATELY
OUR CALCULATIONS
Nutrition is calculated accurately, but
may vary depending on the ingredients
1 Find the point around your middle
that’s halfway between your
lowest rib and the top of your hip
you use. Only the ingredients listed bone, roughly in line with your
are included in our calculations. belly button.
Individual needs vary considerably, so
use this as a general guide only. Ask
your GP or doctor to refer you to a
2 Put the tape measure against
your skin (under your clothes)
so that it’s snug without compressing
registered dietitian if you feel you would your skin. Breathe out normally and
benefit from personalised advice. measure around your waist.
3 Check your waist measurement
SERVING SIZES against the table, below, for a
All our recipes come with nutrition general guide to your risk of chronic
information per serving, so as long disease, such as type 2 diabetes or
as you stick to the serving sizes we heart disease. According to Diabetes
recommend, the nutrition information UK, your waist measurement is a
we provide will be accurate. relatively reliable indicator of the
health risks associated with excess
CAN I LOSE WEIGHT WITH visceral fat. This is the type that is
HEALTHY FOOD GUIDE RECIPES? stored within the abdominal cavity
The only way to shed the pounds is to and can wrap itself around organs
take in fewer calories than you use up, such as the heart and liver.
so your body draws on its fat stores to
HEALTHY WAIST MEASUREMENTS
supply it with enough energy. To lose 1lb
(0.5kg) fat you need to create a calorie
deficit of 3,500kcal. This means cutting
your calorie intake by just 500kcal a MEN WOMEN HEALTH
day should help you lose 1lb (0.5kg) RISK
a week – so, for example, women should Less than Less than
lose this amount of weight each week 94cm* 80cm Average
(37in) (31.5in)
If you’re also more active, you can 94* 102cm 80 88cm
(37–40in) (31.5 Increased
expect it to be a little more. However, 34.5in)
nutrition experts agree that for good More than More than
health in the long term, you shouldn’t 102cm 88cm Greatly
(40in) (34.5in) increased
lose more than 2lb (1kg) a week.
NOVEMBER 2019 HEALTHY FOOD GUIDE 97
TALKING POINT
Happiness is… being
grateful every day!
R ESEARCH INTO THE EFFECTS OF
GRATITUDE shows it can make
people feel happier and more hopeful,
optimistic, positive and satisfied with their
lives. It’s also known to be an antidote
or neutraliser to negative emotions. In
other words, if you’re feeling negative
– angry, fearful, jealous or defensive, for
example – doing a gratitude exercise
can help dissolve those feelings.
EXERCISE 1 Take a moment to think of
something that makes you angry and
note how you feel. Then think of
something that makes you feel grateful
– linger on that sense of gratitude for a
while. Now see what that does to the
anger and all the feelings associated
with the anger. What emotion are you
left with? How did your feelings change?
The effect is physical, too. There’s a
difference in heart-rate variability among
people who are thinking of things that
make them angry compared with things
that make them feel grateful.
The wonder of things
There’s a lot more to gratitude than we
may first think. My favourite definition is
from one of the world’s leading gratitude
researchers, Robert Emmons, who
defined it as ‘a felt sense of wonder,
thankfulness and appreciation for life’.
As you can see from that definition,
it’s not simply about saying thanks to
someone (although that’s important), but
it’s an awareness of gratitude on a bigger
scale. It’s about shifting your mindset
and having an appreciation for life.
We can experience a sense of wonder
and awe when we look at the natural
wonders of the world, for instance. But
98 HEALTHY FOOD GUIDE NOVEMBER 2019
In testing times it’s easy for our mindset
to default to negative. Psychologist
Deborah Smith helps us look on the bright
side by practising reflective exercises
❛ Think of a time when
you felt a sense of awe – and
notice how it shifts your mood
❜ EXERCISE 3 Twice a week write down
imagine what it would be like to
experience that feeling more frequently,
not just the times you’re lucky enough
to chance across an amazing view.
EXERCISE 2 Pause for a moment and
think of a time when you felt a sense of
awe, wonder and thankfulness. That
moment could be remembering a
beautiful place you went to on holiday,
the night sky full of stars, your newborn
child or your pet. Or even the sound of
the birds singing in the morning. Notice
how you feel when you picture it or hear
it clearly in your mind; notice how it
shifts your mood.
Open your mind
Think about how it would feel to have that
feeling on a regular basis – the impact
on your life, the experience of life as a
whole. The exercise above taps into
something on a subtle level, an opening
of the heart and mind, of your awareness,
being mindful to all that is around you
when that feeling could arise.
There are so many things that could
make us feel that sense of awe on
a daily basis, if we just opened our
mind and heart to them. The more you
become aware, the more you will see.
It opens a whole new level of awareness
and positive feelings into your life and
those around you. When you feel
happier, so do those near to you.
The best exercise to start to develop
gratitude is the third one, below. It helps
shift your mindset to notice and become
more sensitised to the many things
around you that you can feel grateful for.
three things you’ve felt grateful for
since you did the last journal entry.
I recommend doing this exercise for
a minimum of one month. It can be
anything at all but try not to repeat things.
If you want to repeat something, try to
find something particular about it. For
example, if you’re noting gratitude for
your child, think of something specific
about them or what they’ve done. We
often start with the more obvious and,
as we progress, it becomes more subtle
as our awareness grows.
Enjoy bringing genuine gratitude into
your life. You’ll start to notice the changes
it makes to you and those around you.
PHOTO: ISTOCK/GETTY IMAGES
l This extract is
abridged from Grow
your own happiness
by Deborah Smith
(Aster, £9.35).
 fib
Track calories & nutrients

NE ck
re

W ing
tra
with the Nutracheck App

Scans
barcodes
250,000
UK foods

Over 41,000 top reviews

Winner of Health & Fitness App of the Year 2018.

Discover why Nutracheck is the top-rated calorie counting app in the UK
(with more downloads than Weight Watchers*). Download now.

UK App Awards 2018. *52 weeks to end of September 2019 (source: Priori Data, iOS, UK App Store) For verification, email commercial@nutracheck.co.uk
BEAUTIFUL
COUNTRY
BEAUTIFUL
RAISINS

A Taste of South Africa

Grown and ripened under the South African sun for the most delicious
tasting fruit. Helping to develop the Rainbow Nation

South African raisins are predominantly produced in the Orange and Olifants river regions in the
Northern Cape. These regions experience exceptional levels of sunshine, on average 10.5 hours
every day between January and March, which is when the fruit is harvested and naturally sundried.
The dry, sunny climate, along with the ample supply of water from the rivers, makes ideal growing
conditions to produce the highest quality raisins.
Raisins are a ‘natural powerhouse’ packed full of
nutrients, such as fibre, iron, calcium and
antioxidants. Because most of the water
is extracted from dried fruits, their
nutrients are concentrated.
South Africa is dedicated to
adopting sustainable farming
processes that benefit its
produce, workers and
the environment.

@southafricanraisins @southafricanraisins @southafricanraisins

 SLEEP
SECTION

2
Rest well, How to
live better

3 overcome your
SLEEP
Exactly how
much do we
really need?

4
Tackling
10
How the
problems environment
that disrupt
your sleep
affects
your sleep struggles
6
Reducing
12
Help! I’m
Does getting a good
the impact awake night’s rest and waking
of stress all night refreshed feel like an

8 14
impossible dream? Dr Neil
Stanley has research-based
The food and The HFG complete advice to help make it a reality
fitness solutions sleep toolkit

16
5 takeaway tips
 Rest well,
LIVE BETTER
Is poor sleep blighting your life? The If you feel
first thing you need to do is assess
whether you’re actually falling short, awake, alert
says expert Dr Neil Stanley and refreshed,
YOU’VE HAD

S
leep is entirely natural. All living ENOUGH REST,
creatures do it, and we’ve done it
since the day we were born. Yet, as REGARDLESS
adults, many of us have a problem
getting the amount of quality OF HOW
daily rest we need. This leads to low grade
exhaustion and sleepiness during the day. Independent sleep
MANY HOURS
Whenever I make presentations about
sleep, I ask my audience, ‘How awake do
expert Dr Neil Stanley
is a former director of
YOU’VE SLEPT.
Sleep Research at the

2
you feel during the day, on a scale of nought
to 10?’ In this case, nought means you have
University of Surrey
and has been involved
If you feel tired
an irresistible desire to fall asleep and 10 is
as awake as you’ve ever been. Nobody ever
in sleep science for
more than 37 years. He
during the day,
replies with a 10. Sometimes I get nines
is the author of How to
Sleep Well: the Science you probably
or eights, but most people go through life of Sleeping Smarter,
as a five or six. This means they accept Living Better and Being
Productive (Capstone,
haven’t had
feeling tired as their lot.
They may spend time and money on trying
£10.99). Go to
thesleepconsultancy.com
enough
to feel better, taking vitamin supplements, for more information
drinking coffee to get going, eating chocolate
for energy and having wine to help them

Exactly how
relax. Yet they don’t do the one free, easy
and natural thing that will definitively make
them feel good.
Getting better sleep shouldn’t be a chore
or an inconvenience. It should be something
we want to do. If you aren’t sleeping well, the
much do we
REALLY
first step is to look at your life and lifestyle
to see if there are things that may be causing
this. These may include your diet, exercise

NEED?
patterns, environment, habits, or the stress
and worries of everyday living.
In this section, I will show you how to
identify the issues that are keeping you awake
and suggest simple ways to improve matters,
starting tonight. Sleeping better tonight will
make you feel better tomorrow. And so on.
Is there a magic number? Or does
Let’s not forget that a good night’s rest can the amount of shuteye required vary
also be one of our greatest pleasures.
from person to person? Here’s how
DR NEIL STANLEY to calculate your night-time needs

M
argaret Thatcher was said to
sleep for only four hours
a night, while Einstein
apparently functioned best on
at least 10. But how much sleep
do we actually need, and how can we tell
when we’re getting enough? The idea that eight
hours is the ideal amount is simply not true.
It’s just an average. We’ve recently discovered
a gene that makes some people naturally short
sleepers. They only need four hours to feel
good. Other genes drive the need for more
rest. The right amount is the amount that
allows you to feel awake during the day.
IS STAYING AWAKE HARMING US?
It has been claimed we’re living in the midst
of a sleep-loss epidemic that is having
a catastrophic effect on our health, our life
expectancy, our safety and our productivity.
Furthermore, claims are made that virtually
COMPILED BY: LEAH HARDY. PHOTO AND ILLUSTRATION: ISTOCK/GETTY IMAGES
every major disease is linked to sleep loss,
and this lack is perhaps the greatest curable
disease in the world right now. Scary stuff.
But is it true?
One of the biggest causes of insomnia is
the belief we will go mad or die from a lack
of sleep. It’s really not helpful. We do sleep
slightly less than we did in the past, but the
fall has only happened in the past five years,
with the rise of what people have named
‘orthosomnia’ or the search for ‘perfect’ sleep.
Basically, we’re thinking about it more. But
the more we monitor it with fitness trackers
and apps – a practice dubbed ‘trackorexia’
the more stressed we get. If we think we’re
failing to sleep well, this can become a
self-fulfilling prophecy.
UNDERSTAND YOUR NEEDS
UNPACKING THOSE HEALTH CLAIMS
While studies do sometimes show increased
health risks for poor sleepers, these can
be exaggerated. The suggestion that it is
catastrophically harming our health seems
hard to justify given the significant increase in
life expectancy over the past 150 years or so.
Yes, sleeping too little (and too much) has
been linked to an increased risk of heart
disease, depression, stroke, Alzheimer’s,
obesity and type 2 diabetes, but these risks can
be overstated. Data shows that people sleeping
six to seven hours a night have a greater risk
of higher blood pressure than people who get
seven to eight hours, but the actual difference
is so small as to be clinically irrelevant.
This doesn’t mean you shouldn’t take sleep
seriously. Negative effects from not getting
what you need include impaired hand-eye
coordination, memory problems, frustration
and irritability, injuries and accidents.
PUT THE PROBLEM INTO PERSPECTIVE
Instead of worrying about health issues that
may never happen, it’s better to focus on
the short-term benefits. Good sleep boosts the
immune system, so you’re better able to resist 3
infections such as the common cold. It helps
us resist unhealthy foods and encourages us
to exercise more. It’s vital for our wellbeing.
I also believe sleep is more important now
than ever because our brains have so much to
process, thanks to our information-saturated,
24/7 world. Getting a good night’s rest is not
about living longer. It’s about living better.
KNOW YOUR
CHRONOTYPE
ARE YOU A LARK OR AN OWL?
We are genetically programmed with a chronotype. This refers
to our natural body clock and the times when we feel most
alert and most sleepy. A quarter of us are larks, who prefer
mornings, a quarter of us are owls, who prefer evenings, and
half of us are in the middle. Around 10% of larks and owls
have severe chronotypes – they may wake at 4am or can’t go
to sleep until the early hours. Owls have a bigger problem in
society than larks. They shouldn’t even be awake at 9am,
let alone at their desk. Yet they can’t turn themselves into
a morning person or easily shift their bedtime. An owl will be
happier as a waiter than a milkman, say. But we can’t always
avoid being out of our natural phase. So if you’re an owl, try
to expose yourself to daylight as soon as possible after you
wake up. If you’re a lark, getting out in the daylight in the late
afternoon or early evening could help you stay awake longer.
 From the menopause to chronic
pain, there are many physical causes
of restlessness. Here’s how to
cope with common complaints
for example, for fear of waking up your
partner. If so, consider adopting separate beds
when the pain is worse.
SNORE WARS
For some of us, being disturbed is the cause
of sleep problems. It’s estimated that 10%
to 30% of adults snore, disturbing both the
snorer and their bed partner. Snoring is
treatable – here are a few things to consider…

Q Losing weight can help, since fatty tissue

around your neck squeezes the airway and
prevents air flowing in and out freely.
Q Try to lie on your side rather than your

back. While sleeping on your back, your

tongue, chin and any excess fatty tissue under

DISRUPT
your chin can relax and squash your airway.
Sleeping on your side prevents this.
Q Some people are helped by throat sprays

YOUR
that lubricate the throat or sprays or strips that
help keep nasal passages clear. Talk to your
pharmacist about options.

SLEEP
Q If these steps don’t work, visit your GP. It

could be a case of obstructive sleep apnoea,

a pattern of breathing with pauses in snoring
4 followed by gasps as breathing starts again.
It’s a serious condition that can trigger high
blood pressure, heart attacks and stroke.

S
o what’s getting between you THE DRUGS DON’T WORK
and a good night’s rest? Here are Many medications can contribute to
some of the typical culprits: poor sleep. Normally, a mechanism called
the blood-brain barrier prevents drugs
THE PAIN BARRIER in the bloodstream reaching the brain.
Pain can wake you up, particularly when any But many medications, such as opioid
painkiller you may be taking wears off. Your painkillers, can reach the brain and will
resting brain is constantly on the alert for
anything that might be a threat, including
pain. Sleep is vital if you suffer from chronic
pain, as an insufficient amount can make pain
feel worse. For a start, consider a few basics…

Q Visit your doctor to review your pain

medication and discuss whether other
options, such as exercise or physiotherapy,
could help. You may benefit from being
referred to a pain clinic.
Q Reassess your mattress. The belief that

you need to have a firm bed if you have

People with lower back pain
a bad back is simply wrong. People with
lower back pain sleep worse on a firm
sleep worse on a firm mattress.
mattress. You need a soft but supportive
mattress to gently cosset your back.
You need a soft but SUPPORTIVE
Q Are you restricting your movement? MATTRESS TO GENTLY
Sharing a bed can be difficult if you’re in
pain. You may not want to change position, COSSET your back

have an effect on sleep, for good or ill. Many
doctors are unaware of this.
Here are a few that may be a problem…
Q The antidepressant Prozac
causes insomnia in 27% of people
who take it.
Q SSRI antidepressants make
you more alert – it’s how
they work.
Q Other common sleep disruptors
include opioid pain medications
such as tramadol; steroids; medication
for asthma; some epilepsy drugs; high
blood pressure treatments; and
anti-inflammatories.
If you’ve been put on a new medication and
can’t sleep as well, suspect the medication
and ask your doctor about other options.
LEGS THAT WON’T SIT STILL
Many people suffer from restless leg
syndrome (RSL). This is how one sufferer
described the feeling: ‘It’s as if the nerves
in your feet are electrified and you need to
move to get away from it.’
Measures that may help include…
Q Massaging the legs, walking and stretching.
Q A warm bath.
Q Drugs that act like the neurotransmitter
dopamine in the brain, such as ropinirole.
Your GP can prescribe these.
Q Checking your levels of iron, folic acid
and minerals such as calcium, potassium and
magnesium – low levels of these can make
restless legs worse.
Q Assessing any medication you’re taking.
Drugs such as antidepressants, calcium-
blockers and anti-allergy drugs can make RSL
worse, so discuss it with your doctor if you’re
taking any of these.
Q Restricting caffeine.
RSL can also be a sign of diabetes, rheumatoid
arthritis, neurological diseases or Parkinson’s
PORTRAIT: HUW LAMBERT. PHOTO: ISTOCK/GETTY IMAGES
disease, so see your GP if you’re unable to
ease your symptoms.
MENOPAUSAL HEATWAVE
The menopause is a common cause of
hot flushes and night sweats, which can
interfere with sleep.
Louise Newson, a GP and menopause
specialist at newsonhealth.co.uk, says,
‘Adequate levels of oestrogen can often
result in a dramatic improvement. Women
frequently notice they can fall asleep more
FINDING A SOLUTION
quickly and also wake up during the night far
fewer times – or even not at all.’
In addition, higher levels of oestrogen are
associated with a more positive mood,
improved energy levels and mental sharpness.
‘Many women take micronised progesterone
(Utrogestan) as the progestogen part of their
HRT,’ Louise explains. ‘This is a body-identical
type of progesterone derived from yam, the
root vegetable. Utrogestan is a natural sedative,
so can cause drowsiness, which is a beneficial
side effect for many women.’
If you don’t opt for HRT, try these measures
to help with hot flushes and night sweats…
Q Don’t do anything directly before bed that
increases your body temperature, including
taking hot baths and exercising.
Q Wear natural-fibre nightclothes to wick
moisture away from your skin. Sweat left on
the skin is a signal for the body to stop
sweating, which increases body temperature.
MINDFULNESS
5
WORKED FOR ME
Dr Clarissa Kristjansson is a menopause
and mindfulness coach, speaker, author
and founder of The Little Breathing Space.
I was a poor sleeper for over 10 years. It became the norm
for me to wake up at 2am, unable to fall asleep again until
what felt like two minutes before the alarm was going off.
At the time I was menopausal, anxious and exhausted, so
I enrolled in a mindfulness course, which improved my sleep.
Mindfulness helped me to change the way I related to sleep.
Instead of worrying about not sleeping and allowing anxious
thoughts to flood my mind, I learned to let go of needing
things to be a certain way.
These are the things that worked for me…
Q Journalling before bedtime – keeping a diary helped me
get all the thoughts and worries of the day out of my mind.
Q Using breathing techniques to relax my nervous system and
control my buzzy brain. My favourite is a zen meditation called
4-2-6 – you inhale for four seconds, pause for two and exhale
for six. I’d repeat this at least three times.
Q Banning technology from the bedroom: no
mobile phone, no TV and no computer.
Today I teach others to beat insomnia
through a programme that includes
mindfulness, breathing, gentle movement,
diet changes and good sleep hygiene.
Find out more at thelittlebreathingspace.com
 Reducing
the IMPACT
OF STRESS
To give sleep
a chance,
you need
two things: a
relaxed body
and a quiet
mind. Here’s
how to let
your brain
slip into the
6
land of nod

When I can’t get back to sleep,

I IMAGINE I HAVE MY OWN
PRIVATE JET AND HOW I WOULD
ARRANGE THE FURNITURE ON
IT. As this would never happen, it
can’t cause me any worry
 EASING THE MIND

W
orry and stress are important
causes of poor sleep. People
who suffer from chronic stress
have been shown to sleep
less and less well, making it
harder for them to function efficiently during
the day. Wakefulness also causes the body to
boost its levels of stress hormones, creating a
vicious circle.
I believe one of the biggest causes of anxiety
is our inability to cope with the increased
information load we’re experiencing from
technology and media. At the same time, we
need sleep to allow us to process it all.
To reduce stress long term, you need to
address issues in your life and lifestyle. But
I also have some tricks and techniques to help
you achieve a calmer state of mind before bed.

DISTRACT YOUR THOUGHTS

Problems that seem insignificant during the
day can seem insurmountable if you wake in
I DEVISED AN
APP TO DEAL
the night and your mind starts racing. My
solution? Distract your thoughts. If you can’t
get back to sleep, think about something
that’s interesting but, crucially, unimportant.
WITH ANXIETY
It must be something that will keep you away Becks Armstrong, 7
from your worries rather than lead you back 45, is a health tech
to them. I fly a lot, so I imagine I have my entrepreneur and
own private jet and how I would arrange the acupuncturist. Her
furniture on it. This is not exciting and would clients’ anxiety-related
never happen, so doesn’t matter enough to sleep problems inspired
cause me any worry. her to create an app.

DEVELOP A RELAXING ROUTINE Lowering stress is key to getting a good

This is one of the most important things you
can do. It will signal to your body that it’s
time to relax. You should spend at least
30 minutes winding down. Turn off the TV
or laptop. Don’t work. Don’t argue with your
partner. Don’t open the gas bill. You might enjoy
a bath or a glass of milk, read a book (my
choice) or do some yoga. Choose something
enjoyable that makes you feel relaxed.
STOP TRYING TO SLEEP
The harder you try to fall asleep, the less
likely you are to do so. You will feel resentful
and anxious because you aren’t sleeping and
worry that you’ll feel bad the next day, which
will stop you nodding off. The solution? Get
PHOTO: ISTOCK/GETTY IMAGES
night’s rest for everyone. I saw a lot of
women who were struggling to get to sleep,
waking in the night and even suffering
from panic attacks and nightmares in the
middle of the night.
You can use the pre-sleep sessions on
my app, Clarity, to ease you into sleep with
guided breathing, relaxation and gratefulness.
Research has shown that spending time
being grateful just before going to bed
can improve mood and sleep and help
you wake refreshed.
Even without the app, I find gratefulness
journalling is a great way to help you with
the process of sleep. First, write down your
to do list and any stresses you’re under, so

out of bed. If you haven’t fallen asleep within
30 minutes, get up and do something else.
If you wake up in the night, either get up,
distract yourself (as above) or read a book.
If you feel overwhelmed with stress and worry,
talk to your GP, as counselling may help.
you get them out of your head. Then write
down specific things you’re grateful for that
happened during the day. They don’t have
to be big things. A friendly text, a healthy
and delicious meal or a hug all count. Follow
with slow, controlled breathing.
 The food
and fitness
SOLUTIONS
Here’s how to eat and
exercise your way to
a better night’s sleep
I
nterestingly, it’s while you’re awake
that you set the pattern for that night’s
8 sleep. Your fitness regime and eating
habits are the key.
GET PHYSICAL
Good sleep starts when you wake up. That’s
because daytime exercise, both physical and
mental, can promote good sleep. It’s also
important to get adequate exposure to natural
light during the day, as this is the major
signal to the brain that it’s time to be awake.
A run or brisk walk at lunchtime is a perfect
way to get more light into your day.
We used to think that extreme exercise just
before bed would disturb sleep. We now
know this isn’t true. The National Sleep
Foundation’s 2013 Sleep in America poll,
which studied the sleep habits of 1,000
participants, found that 83% of people who
exercised at any time of day, including late at
night, reported sleeping better than those
who didn’t exercise at all. And in 2018, Swiss
scientists analysed 23 studies and concluded
that doing exercise in the four hours before
going to bed does not have a negative effect
on sleep. The researchers showed that the
study participants who had done some sport
in the evening spent 21.2% of their sleeping
time in deep sleep. Following an evening
without exercise, the average figure was 19.9%.
The take-home message? You can exercise
as vigorously as you like – as long as you
allow your body temperature and heart rate
to return to normal before you go to bed. So,
after exercising, have a cool-down stretch,
maybe a shower, and gently ease into your
bedtime routine. Many studies show that yoga
and meditation improve sleep quality, and it’s
worth remembering that gentle yoga doesn’t
even require a cool-down period.
EAT TO SLEEP
When you eat during the day is equally
POOR SLEEP important. To get to sleep, your body
HAS BEEN temperature has to fall. But as burning calories
SHOWN TO creates heat, a large, late meal will warm you
CAUSE up when you should be chilling out, and stop
you nodding off – or cause you to wake up
24%
higher
in the night.
It’s best to eat no later than three hours
before bedtime, but don’t go to bed hungry,
hunger
ratings either, as this will also make it harder to drop
off. If you do feel hungry before bedtime, eat
23%
increase in
just a small snack to avoid indigestion or acid
reflux, which will disturb your sleep.
When it comes to losing weight, sleep may
overall be the missing ingredient in your diet. Studies
appetite show that restricted sleep leads to an increase
PHOTOS: ISTOCK/GETTY IMAGES
in appetite, fat production and weight gain. This
33%
increase in
is because lack of sleep alters the hormones
that control appetite – particularly ghrelin,
desire for which stimulates appetite and fat production,
high-fat, and leptin, which signals when we are full.
high-carb It’s not surprising that there’s growing
foods evidence that sleep loss is associated with
 DIET AND EXERCISE

an increased risk of obesity. Making sure you
get enough sleep can make you less likely to
succumb to high-calorie, high-fat and less
nutritious foods during the day.
RAISE A GLASS – WITH CAUTION
Alcohol works on the same receptors as
sleeping tablets, so it will help put you to
sleep. The problems come later on in the
night: the headache caused by dehydration,
the need to visit the bathroom and the
disturbed and restless sleep from the heat
generated as you burn off all the excess calories
consumed are the things that do the harm.
A 2013 review of 27 studies found that
alcohol helps people fall asleep quicker, but
reduces rapid eye movement (REM) sleep.
REM sleep happens about 90 minutes after
we fall asleep. This is the stage of sleep when
people dream, and it’s thought to be restorative.
Alcohol can also trigger sleep apnoea –
pauses in breathing that happen throughout
the night. This often sounds like bad snoring,
but it can be harmful to your health (see p4).

Sleep and food myths BUSTED

MYTH MYTH MYTH

Everyone You need special Chocolate is full

should
stop drinking
coffee at noon
Research has shown that
just one cup of coffee can
lead to sleep problems.
However, some people
are more sensitive to
caffeine than others, so
if you sleep perfectly well
after a late-night espresso,
no harm done. If you know
you wouldn’t relax, skip it.
MYTH
Tea is just as
bad as coffee
There is only a small
amount of caffeine in the
average cup of tea, which is
unlikely to keep you awake.
A 190ml cup of tea contains
around 50mg caffeine –
that’s about half the amount
in an instant coffee and the
caffeine equivalent of a third
of a cup of filter coffee.
foods to make
the melatonin
needed for sleep
You don’t need any specific
food to help you sleep. Any
food that contains protein
will provide the building
blocks for melatonin (a
hormone secreted at night
by the pineal gland). And
there is little credible
scientific data that eating
food high in tryptophan (an
amino acid) has any direct
effect on levels of melatonin.
MYTH
Spicy foods will
keep me awake
At least three-quarters of
the world’s population eat a
diet considered ‘spicy’ by
most British people, yet they
sleep perfectly well. Avoid
eating food that upsets your
stomach, spicy or not.
of caffeine, so
9
it should be
avoided at night
You’d have to eat over 1lb
(0.5kg) chocolate or a 150g
bar of dark chocolate to get
the same amount of caffeine
as you would from a cup
of ground coffee. The odd
after-dinner mint shouldn’t
therefore trouble your sleep.
MYTH
Melatonin is the
perfect sleep
supplement
Melatonin supplements are
available on prescription for
certain groups as a short-
term insomnia treatment,
but there’s little scientific
evidence they improve sleep
and their long-term safety
is unclear. Many products
you buy online contain little
if any active compound.
10
How the
environment
AFFECTS
YOUR SLEEP
From our use of tech to dealing
with outside noise, here’s
how to minimise the disrupters
 SETTING THE SCENE

W
e’ve never had more of an
opportunity to mess with our
sleep. When I was growing
up, it used to be easy to go to
bed. There was nothing else
wake us even for quieter sounds if they’re
unfamiliar. This is a reason why we often
don’t sleep well in strange places with
different sounds.
Q For long-term external noise, it may be

to do! Pubs closed at 11pm, TV finished at worth investing in double or triple glazing.
10pm and nobody dreamed of ringing anyone Q Wear earplugs to muffle the noises.

after 9pm unless it was an emergency. Q Try using other regular sounds, such

as an electric fan, to distract the brain.

TECHNICAL HITCHES
But now 24/7 TV and smartphones make our SIZE UP YOUR MATTRESS
world nonstop. We forgo our sleep for the If you live until 70, you will spend
sake of watching videos of people falling off approximately 220,000 hours in bed. A
things, and talking to friends we’ve never standard 4ft 6in double offers each adult less
met. The content providers don’t want us to sleeping space than a child’s 2ft 6in single
go to sleep. The CEO of Netflix has actually bed. The minimum size bed that two adults
said sleep is his competition. should sleep in is 6ft, or as
To overcome these modern big a bed as will fit into your
temptations, we need to show bedroom! Buy the most
willpower and actively disengage We forgo our sleep
W comfortable mattress you
from the sleep disrupters. This
is relatively easy:
for the sake of can afford. Mine is a Vispring
(from £999 for a king-size,
Q Go to bed when you’re sleepy, watching videos John Lewis) – a big
not when your TV show finishes. investment, but worthwhile.
Q Turn your phone/computer/ of people falling off
THE LIGHT OF DAY
tablet off, close your eyes and
go to sleep. things, and TALKING There’s been a lot of coverage of 11

COOL BUT COSY

TO FRIENDS WE’VE the idea that blue light, emitted
by our tech devices, is a potent
Trouble nodding off or waking
up throughout the night? Open
NEVER MET. sleep-thief. Daylight is blue,
hence the sky being blue, and
the window. To get to sleep, Netflix is our sleep it makes us more alert. Blue
your body temperature needs light at night has been shown
to fall by one degree, and you competition to suppress the sleep signalling
can lose this amount of body hormone melatonin. But it’s
temperature via the head and not the only reason tech is a
face. Your bedroom should be 16–18°C, while culprit. Long before the idea of blue light, we
the temperature under the covers should be knew TVs in the bedroom weren’t good for
a cosy 29°C. I never run the central heating sleep, partly because watching The Exorcist
overnight and always sleep with the window wasn’t relaxing. Research has found that any
open. This lowers the level of carbon dioxide light-emitting devices can affect our sleep/
in the air, which has been shown to improve wake cycle. It’s therefore best to avoid using
the quality of sleep. technology for at least 45 minutes before your
intended hour of retiring.
IN THE DARK (AND QUIET)
Light signals to our body that it’s time to get IS YOUR PARTNER TO BLAME?
up, so it’s important to sleep in as dark In 2005, with researchers at the Sociology
a room as possible. If you can stand at one Department at the University of Surrey,
side of your bedroom and see the opposite I conducted a study that showed sleep
wall, it’s too bright for good sleep. Use opaque disturbances were often caused by our bed
curtains or blackout blinds and remove or partner. Research shows that women are more
PHOTO: ISTOCK/GETTY IMAGES

cover light-producing devices. disturbed by male partners than men are by

When it comes to sounds, why do some
noises affect us while others don’t? We tend to
be able to remain asleep through even loud
noise, such as traffic, if our brain perceives it
to be normal and safe. However, our brain will
their wives and girlfriends. If you regularly
wake in the night and don’t know why, it
could be because of something your partner is
doing. Separate beds may sound unromantic,
but sleep is important. Don’t rule it out.
12

HELP! A
t any time, 30% of people
think they have insomnia,
but when referred to sleep
clinics, we find only 10%

I’m awake of them actually do. Most

self diagnosed insomniacs are actually sleeping
much better than they think they are. This is
simply because we don’t remember sleeping.

all night The clinical definition of insomnia includes

the following symptoms:
■ Finding it difficult to fall asleep. On

A certain number of us average, most people fall asleep within

suffer from insomnia 20 minutes of turning off the light. Taking
more than 30 minutes to nod off on most
rather than poor sleep. nights is considered a problem.
■ Failing to stay asleep.
What’s the difference ■ Waking early.

and how is it treated? ■ Feeling your sleep isn’t refreshing.

■ Any combination of the above that occurs

on most nights and leads to daytime


consequences, such as feeling sleepy or
poorer work performance.
You don’t have insomnia if you only have
these symptoms some of the time – or if
you feel awake and healthy during the day.
THE DIFFERENT TYPES OF INSOMNIA
Sleep-onset insomnia
You find it difficult to fall asleep. If you
regularly toss and turn for more than
30 minutes before you can nod off, you may
have a problem – or you’re going to bed too
early for your chronotype (see p3).
Sleep-maintenance insomnia
You repeatedly wake up during the night and
find it hard to go back to sleep. Anxiety is
linked to this type of insomnia. Or it can be
due to pain or being disturbed by your partner.
Early morning waking insomnia
You wake earlier than you wish and can’t
go back to sleep. This is commonly linked
to depression, but may also be related to
natural changes in our circadian rhythm
as we get older.
Pure insomnia (also called primary insomnia)
For more than a month, you’ve found it
difficult to go to sleep or stay asleep. This
causes you to suffer distress or problems
functioning in your social life, family or
work. It’s not linked to any medical, mental
health or environmental causes. This is a
rare condition and appears to be genetic.
Sometimes explaining this to people with
this type of insomnia can be the most
helpful thing for them, as they no longer
feel they should force themselves to struggle
to get to sleep.
IS INSOMNIA A SYMPTOM?
Often, insomnia indicates the presence of
another health problem. These may include:
Medical conditions
Heart disease, respiratory disease, neurological
illnesses, joint and muscle problems and
gastrointestinal issues can all cause insomnia.
Effective treatment may improve your sleep.
Always tell your doctor if you’re having
problems sleeping and ask for medications
that won’t make your sleep worse.
Mental health problems
Stress, anxiety, depression, schizophrenia
PHOTO: ISTOCK/GETTY IMAGES
and bipolar disorder are linked to disturbed
sleep. Around 70% of insomnia sufferers
have depression and 25% are affected by
anxiety. Anxiety is particularly linked to
sleep-maintenance insomnia. Again,
treatment may help you sleep better.
UNDERSTANDING INSOMNIA
After a few weeks of taking
sleeping pills, most people
will GAIN ONLY 20 MORE
MINUTES of sleep
HOW TO GET HELP
There’s no reason to accept poor sleep –
and there are plenty of things you can do
to get a good night’s rest.
DO YOU NEED TO SEE YOUR GP?
First, have a think about your lifestyle and
sleeping environment and follow the tips in
this section. If they don’t work after four
weeks, make an appointment to see your GP.
Keep a sleep diary for a week, recording
your bedtime, falling asleep time, how often
you wake in the night and for how long
and your morning wake-up time. Also write
down what you eat and drink throughout the
day and when. Take this diary with you to
your appointment. Visit sleepcouncil.org.uk
for an online sleep diary, as well as general
tips and advice. 13
WHAT ABOUT SLEEPING TABLETS?
Sleeping pills only help you fall asleep. They
don’t increase the amount of deep sleep
or treat the causes of insomnia. Moreover,
after a few weeks of taking them, most
users will gain only 20 more minutes of
sleep. Your GP should only prescribe sleeping
pills as a short-term measure while other
treatment or lifestyle changes take effect.
Only in extreme cases and after exhaustive
investigation and accurate diagnosis of your
insomnia should a GP consider prescribing
sleeping tablets long term.
CAN THERAPY HELP?
For some, cognitive behavioural therapy for
insomnia (CBT-I) has been shown to be
successful in treating mild to moderate cases.
It usually consists of six to eight sessions and
aims to tackle unhelpful thoughts about
sleep, such as worries about your health that
may be causing anxiety, and give you a more
realistic idea of how much rest you need.
You may be asked to go to bed only when
tired, to limit activities in bed to sleep and
sex, to get up at the same time every morning,
and to get out of bed if you can’t get off to
sleep within 30 minutes. Sleepstation.org.uk
offers an online CBT-I programme.

The HFG
complete
TOOLKIT
14
B AT H
MUSCLE RELAXER
Chamomile flowers,
lavender, cedarwood and
ylang-ylang are combined
for a deliciously relaxing
fragrance, plus magnesium
rich Epsom salts to help your
muscles relax. Comes with a
reusable muslin bag and will
make two or three blissful
baths. Simply fill the bag
with salts, add to your bath
and breathe…
Q Verdant Alchemy’s Deep
Drift Herbal Bath Salts,
£12/100g sachet,
verdantalchemy.co.uk
sleep
Shop ’til you drop off.
Here’s our pick of
products designed to
help you zzzzz…
MAGNESIUM SOAK
Contains high levels of
muscle relaxing magnesium,
plus eucalyptus and seaweed
extracts with dead sea salts,
to ease away the strains of
the day at an affordable price.
Q Alive MagnesiumPlus
Muscle Ease Bath Foam,
£5/500ml, sainsburys.co.uk
SIP
COMFORT IN A CUP
This velvety blend of malty
oat and nutty carob is
infused with nature’s
sleep-enhancing herbs –
lavender and chamomile,
ashwagandha and nutmeg.
A perfect alternative to a
bedtime hot chocolate –
just mix with your favourite
milk (dairy or plant-based)
and sweeten with honey
if you like. Delicious!
Q Pukka Organic Latte Night
Time, £4.99, tesco.com
W E LOV E
LIGHT AID
There is evidence that red
light at night lets your body
know it’s time for sleep,
while blue light in the
morning can help you shrug
off sluggishness. This bedside
light, DAB radio, audio
system and alarm clock
helps you sleep by slowly
PHOTO: ISTOCK/GETTY IMAGES
dialling down light exposure
with a fading sunset option.
An invigorating blue light
and the sound of birdsong
helps you wake naturally.
Q Bodyclock Luxe 750DAB,
£199, lumie.com

FRUIT-FLAVOURED CALM
A small study published
in an American journal
found that Montmorency
cherry juice helped extend
sleep time by 84 minutes
among those aged 50 and
over who suffered from
insomnia. Other studies
indicate that the melatonin
rich extract can help you drift
off faster and sleep longer.
Q Active Edge Cherry Active
Concentrate, £9.29/237ml,
hollandandbarrett.com
SMELL
BODY RUB
A great way to boost your
magnesium levels the
mineral can be absorbed
topically while moisturising
and soothing your skin with
shea butter and olive oil. It’s
scented with lavender, sweet
basil and jasmine. Numerous
studies on people and
animals suggest that
smelling lavender can reduce
anxiety and help you relax.
Q Neom Organics London
Perfect Night’s Sleep
Magnesium Body Butter,
£36/200g, lookfantastic.com
BED
NATURAL FIBRES
Nightire 100% organic
bamboo pyjamas and
nightdresses are soft,
beautifully cut for comfort
and help to wick away
sweat. We love this chic pair
of pyjamas with its yellow
turtle inspired spot. If you
prefer a nightdress, there are
well tailored designs with or
without sleeves, from £39.
Q Sunny In September
Long Sleepwear Set,
£58/XS XL, nightire.com
SUP
PPPL
LEMENT
LAVENDER SPRITZ
Tisserand has launched a
Sleep Better range of bath
oils and salts, massage oil,
body oil, room fragrance
and pillow mist, all
containing relaxing jasmine,
sandalwood and lavender
essential oils. In the
company’s own tests, after
two days of using the pillow
mist, 90% of users said they
found it easier to stay asleep,
while 88% found it easier to
get to sleep.
Q Sleep Better Pillow Mist,
£9.45/100ml, tisserand.com
SWEET DREAMS
SINK INTO SILK
Natural fibres help keep your
temperature steady, while
smooth, soft textures cosset
you into slumber. A silk eye
mask is softer on the skin
than cotton, and silk
pillowcases are resistant to
dust mites so good for those
with an allergy. Also, if you
have dry, curly or frizzy hair,
they leave it smoother and
Q Peace Silk Eye Mask, £31,
and Silk Pillowcase, £70, 15
whiteandgreenhome.com
MINERAL BOOST
A calming formulation
to take before bedtime,
witth ocean sourced
magnesium, boosted
m
with hops extract
and natural, mood-
boosting 5-HTP taken from
b
griffonia extract. Magnesium
has been shown to help
balance blood sugar, relax
tense muscles and calm the
nervous system.
Q Together Health
OceanPure Night Time
Magnesium, £12.99/60
capsules, revital.co.uk
 COOL IT!
Even on chilly
nights it’s best to
open a window to
reduce the amount
of carbon dioxide
in the air. Studies
have shown this
will aid better
sleep (as long
as the bedroom
temperature
doesn’t drop
below 12°C).
2 BE BOOKISH
Read a book before bed. Just
six minutes of reading can
reduce stress levels by 68%,
slow your heart rate and
ease muscle tension. Plus,
there’s no blue light to
inhibit the release of
melatonin. If you wake in
the night, reading may help
you get back to sleep, too.

5 TAKEAWAY GO TECH
FREE
tips
16 Banish all tech from
f
Sleep better tonight the bedroom.
That means
with these essential no TV, phone,
starting points for computer – not
even a radio.
a peaceful snooze Scrolling
through enragin ng
social media or
stressful emails
Offload before bed is go
to get you pumped
oing

on paper up rather than calmed

Keep a pen and down. Using your phone to wake you up?
paper by your Invest in a trad alarm clock instead. The
bed to write down stylish Innate Alarm Clock has a silent
any worries or movement that means when it’s time for
thoughts that occur lights out, there’s no distracting ticking.
to you before bed In four colours, £23, roomtogrow.co.uk.
or during the night.
The act of writing
can help ease your STOP THE GRIND
mind, so you’ll Bruxism, or teeth grinding, affects COMING
be able to put one in 12 people, disrupts sleep NEXT
MONTH
PHOTOS: ISTOCK/GETTY IMAGES

concerns aside and can cause such severe damage

The role of diet
until the morning, metimes lost. Bruxism is most in managing
when everything vy drinkers, smokers and coffee the symptoms
looks better. drinkers, and has been linked to stress and of irritable
anxiety. Stress management, stopping smoking and bowel
cutting down on alcohol can help. Your dentist can syndrome
make a splint or mouth guard to protect your teeth.