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//-->THE MAGAZINE THAT DIETITIANS RECOMMENDPRACTICAL IDEASFROM THE EXPERTShealthyfood.co.ukJANUARY 2015 £3.20SPECIAL REPORTRAW FOODTRENDThe pros andcons of theLOSE WEIGHTithoutDIETINGwHEasy ways to cut500cals a dayHMeal plannersHReader tips forstaying on trackEXPERT ADVICEOVEREAT?Why do youOur expertsREVEALyour personalfood trapsLOWCALVEGV5-A-DAY3EXERCISEyouCANsneakinto your dayVegetable lasagne772045 822039e is LOW- C AL!suRECIPE in t his isE VERYPLUSShopping adviceHHow to SPICE UP yourcooking with harissaHHealthy NEWINGREDIENTS for 2015HBest buys to BOOSTYOUR BREAKFAST0 1Spicy avocado andsmoked trout toast, p38Pepper chicken withgiant couscous, p43Peanut butterbrownies, p639Wheneverhunger calls, answerit with almonds.When you’re going mobile, almonds arethe snack to pack to keep you keeping on.Exceptionally delicious and naturally nutritious,almonds are a source of protein and are rich infbre, calcium and lots of other key nutrients youwon’t want to leave home without. So they satisfyyou best when you need it most.Learn more about almonds, the on-the-goessential, atAlmonds.co.uk© 2015 Almond Board of California. All rights reserved.EYE TO EYE MEDIA LTD, Axe & Bottle Court,70 Newcomen Street, London SE1 1YTSuBSCripTion enquirieS 01795 414778Healthyfood.co.uk/subscribeediTorial enquirieS 020 7803 4128Fax 020 7803 4101email info@healthyfood.co.ukWeB Healthyfood.co.ukEditormelanie leyshonArt directorTina BettsAssistant editorliz atkinsSenior sub editorrebecca almondEditorial assistantlaura dayNutrition consultantJuliette kellowRecipe consultantphil mundyADvERTISINg SALESAd directorJason elson 020 7150 5397Account manager for salesnick Bantin 020 7150 5043Head of print and partnershipsnicola Shubrook 020 7150 5037Regional business development managernicola rearden 0161 209 3629Managing directorSeamus geoghegan 020 7803 4123seamus@eyetoeyemedia.co.ukPublisheradrienne moyce 020 7803 4111adrienne.moyce@eyetoeyemedia.co.ukConsultant editorial directorJo SandilandsCirculation directorowen arnot 020 7803 4121Production managerJake Hopkins 020 7803 4110Promotions and marketing executiveHannah Sherwood 020 7803 4129Finance directorgary pickettgary.pickett@eyetoeyemedia.co.ukFinance manageradam Wright 01733 373135adam.wright@eyetoeyemedia.co.ukHealthy Food guide magazine is publishedby eye to eye media ltd, axe & Bottle Court,70 newcomen Street, london Se1 1YT, underlicence from Healthy Food guide internationallimited and its content includes copyright materialwhich is owned or controlled by, and is reproducedunder licence from, Healthy Food guide internationallimited. The title Healthy Food guide and the HealthyFood guide logo are trade marks owned by, and usedunder licence from, Healthy Food guide internationallimited. The views and opinions expressed in thispublication are not necessarily those of Healthy Foodguide international limited, its subsidiaries, affliatesor contributors.For licensing enquiries contactWendy Miller, International Licensing Director,wendy.miller@hlmedia.com.au.Welcome12345HFgWe’re Waking up from an extended partyseason, perhaps a little bleary eyed, to abright new year. But after all the festivities, wemay be a few lbs heavier and more at risk oflifestyle diseases. at HFg we think 2015 willbe about taking responsibility and not blaming others(manufacturers, restaurants and the government) for ourpredicament. But we also believe it isn’t that hard to changeour mindsets. i asked fve of our HFg experts for two wordsof inspiration (with a brief summary!) that we can all use…WiTH THankS To: gemma doYle, aBigail dodd, Sara norman. pHoTo: CaTH HarrieSreduce portionsCut 100 calories at every mealand snack to shave 3,500 off your weekly intake anddrop 1lb.Nutritionist Amanda Ursellcut sugarpinpoint the hidden white stuff bychecking food labels.GP Dawn HarperBoost fiBreThis year the daily recommended amountmay go up from 24g to 30g and this will help to lowercholesterol, our weight and our risk of bowel cancer – as wellas keeping us regular!Nutrition scientist Bridget Benelamdrink smartJuices, lattes, smoothies and largeglasses of wine spell trouble calorie-wise, so keep atally.Dietitian Juliette Kellowditch dietingit doesn’t work and it really isbest to lose weight gradually, the HFg way.Dietitian Helen BondYou’ll fnd all you need to get into healthierhabits both in this issue and our newMake it Healthy Recipe Collection: 100Weight Loss Recipes(out on 8 Jan). and,forextra advice from all our experts,don’tforget to visit our website and blog.iSSn 2045-8223. printed in the uk by Southernprint ltd.Colour origination by rhapsody. Copyright eye to eyemedia ltd. all rights reserved. reproduction in whole orpart prohibited without permission. The publisherscannot accept responsibility for errors in advertisements,articles, photographs or illustrations. eye to eye medialtd is a registered data user whose entries in the dataprotection register contain descriptions of sources anddisclosures of personal data. This paper is manufacturedusing pulp taken from well-managed, certifed forests.all prices correct at time of going to press. uk basicannual subscription rate for 12 issues, £37.20; europeand eire, £55; rest of the world, £60. Back issues cost £5.member of the audit Bureau of Circulations.Melanie leyshon, editorJanuary 2015HealTHY Food guide3HFGContentsJanuary 2015p8on The coverp25p72p68p74p14p32p63p38 p43p42p89p84p95newS anD viewS3editor’s letter6your say7meet our experts8food bulletin13Your20my Journey back togood healthOne reader’s battle toovercome the pain of gout25raw foodIs this trendy diet a better wayof eating or just another fad?We look at the nutrition facts30Q&aOur experts have the answersto your queries3210 fit tips to easilysQueeze into your dayHow to work in exercise evenon your busiest days37recipeS38any time is toast timeToppings to big up yourbreakfast or liven up lunch42weeknightdinnersFivefamilymealssorted!47dinner for oneGet your fve-a-day with ourwarm baked feta salad48gather round the tableWeekend specialsdesigned for sharing556pm panicPrawn and pea pesto pasta56suppers that go easyon your gutIBS-friendly recipes60extreme makeoverCreamy tasting risottomilanese62lighten up elevensesTreat yourself to a healthy bake83ShoppingheaLTh14before you takeanother bite…Discover your personal foodtraps and how to escape them84the new foods you’ll bebuying in 2015We reveal their health benefts89put it on the menu:harissaBest products, cook’s tips andthree quick-shop recipes94this month we loveDon’T MiSS10-page weighTLoSS SpeciaL67your new year eating planstarts hereAnd it’s not a diet!68hfg’s weekly diet plannerFollow our tailor-made menu withdelicious low-cal recipes, plus mealideas for the weeks ahead72cut 500 calories a dayWith our easy swaps you won’t notice74the tips that worked for usReaders share their weightloss secrets79subscribe to healthyfood guide and save 28%This month’s great-value offer93in next month’s issue:on sale 3 februaryHow to beat the cold weather,eat well and stay healthy!Immune-boosting tips,chocolate treats and comfortfood that won’t pile on pounds96references97nutrition lowdown9810 facts to take awayTips and stats from the issuefacebook.com/healthyfoodguideuk@healthyfoodmag4HEALTHY FOOD GUIDEJanuary 2015our recipes explainedlevery single recipeis testedby our expert recipe consultantPhil Mundy to make sure it works –and tastes great.lrecipes are analysedby ournutrition consultant Juliette Kellow.Nutrition information is calculatedaccurately using McCance andWiddowson’s The Composition ofFoods, Sixth Edition – the UK’sstandard nutrition database – butmay vary slightly depending on theingredients used.ldiabetes friendlyInline with information from DiabetesUK, we encourage people withdiabetes to enjoy a variety of foodsand aim for a diet that is low in fat,sugar and salt and includes plentyof fruit and veg. Our nutritionalinformation helps people withdiabetes to make informed choicesand indulge in occasional treats, sonone of our recipes is off limits.lwe use standard ukmeasurements, where 1tbspis 15ml and 1tsp is 5ml.lour vegetarian recipesoften include cheese. Some of thesemay contain animal rennet, socheck the label and use avegetarian substitute if you prefer.lwhere we usea ‘gluten free’ or‘dairy free’ symbol, we recommendyou check the ingredients list of anymanufactured products you use –even if you use them regularly, asmanufacturers may change recipes.lin addition to being codedwith symbols, all recipes includenutrition information per servingfor:lkcallproteinlfatlsaturateslcarbslsugarlfbrelsaltlcalciumlironfreezing symbolThis indicates when a recipecan be frozen. Unless otherwisestated, freeze for up to 3 months,thaw and reheat until piping hot.450kcal or lessfor a main course;300kcal or less forbreakfast; and 150kcalor less for a starter,snack, drink or dessertLOWFATLOWCAL3g fat or lessper 100g1.5g saturatesor less per 100g5g sugar or lessper 100g0.3g salt or lessper 100gp45LOWSATSSUGARLOWp57LOWSALTAt least 6g fbreper 100g or3g fbre per 100kcalHIGHFIBREAt least 20%of the caloriescome from proteinPROTEINCALCIUMHIGHHIGHAt least 30% of theRDA per servingAt least 30% of theRDA per servingHIGHIRONp63Free from meat,poultry, fsh andingredients derivedfrom animals (forexample, gelatine)vEGGLUTENVFREEFree from cerealscontaining glutenFree from dairyproducts andingredients that includedairy productsThe number ofportions of fruitand/or veg containedin a serving5-A-DAYDAIRYFREE1healthyfood.co.ukJanuary 2015HEALTHY FOOD GUIDE5 [ Pobierz całość w formacie PDF ]
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//-->THE MAGAZINE THAT DIETITIANS RECOMMENDPRACTICAL IDEASFROM THE EXPERTShealthyfood.co.ukJANUARY 2015 £3.20SPECIAL REPORTRAW FOODTRENDThe pros andcons of theLOSE WEIGHTithoutDIETINGwHEasy ways to cut500cals a dayHMeal plannersHReader tips forstaying on trackEXPERT ADVICEOVEREAT?Why do youOur expertsREVEALyour personalfood trapsLOWCALVEGV5-A-DAY3EXERCISEyouCANsneakinto your dayVegetable lasagne772045 822039e is LOW- C AL!suRECIPE in t his isE VERYPLUSShopping adviceHHow to SPICE UP yourcooking with harissaHHealthy NEWINGREDIENTS for 2015HBest buys to BOOSTYOUR BREAKFAST0 1Spicy avocado andsmoked trout toast, p38Pepper chicken withgiant couscous, p43Peanut butterbrownies, p639Wheneverhunger calls, answerit with almonds.When you’re going mobile, almonds arethe snack to pack to keep you keeping on.Exceptionally delicious and naturally nutritious,almonds are a source of protein and are rich infbre, calcium and lots of other key nutrients youwon’t want to leave home without. So they satisfyyou best when you need it most.Learn more about almonds, the on-the-goessential, atAlmonds.co.uk© 2015 Almond Board of California. All rights reserved.EYE TO EYE MEDIA LTD, Axe & Bottle Court,70 Newcomen Street, London SE1 1YTSuBSCripTion enquirieS 01795 414778Healthyfood.co.uk/subscribeediTorial enquirieS 020 7803 4128Fax 020 7803 4101email info@healthyfood.co.ukWeB Healthyfood.co.ukEditormelanie leyshonArt directorTina BettsAssistant editorliz atkinsSenior sub editorrebecca almondEditorial assistantlaura dayNutrition consultantJuliette kellowRecipe consultantphil mundyADvERTISINg SALESAd directorJason elson 020 7150 5397Account manager for salesnick Bantin 020 7150 5043Head of print and partnershipsnicola Shubrook 020 7150 5037Regional business development managernicola rearden 0161 209 3629Managing directorSeamus geoghegan 020 7803 4123seamus@eyetoeyemedia.co.ukPublisheradrienne moyce 020 7803 4111adrienne.moyce@eyetoeyemedia.co.ukConsultant editorial directorJo SandilandsCirculation directorowen arnot 020 7803 4121Production managerJake Hopkins 020 7803 4110Promotions and marketing executiveHannah Sherwood 020 7803 4129Finance directorgary pickettgary.pickett@eyetoeyemedia.co.ukFinance manageradam Wright 01733 373135adam.wright@eyetoeyemedia.co.ukHealthy Food guide magazine is publishedby eye to eye media ltd, axe & Bottle Court,70 newcomen Street, london Se1 1YT, underlicence from Healthy Food guide internationallimited and its content includes copyright materialwhich is owned or controlled by, and is reproducedunder licence from, Healthy Food guide internationallimited. The title Healthy Food guide and the HealthyFood guide logo are trade marks owned by, and usedunder licence from, Healthy Food guide internationallimited. The views and opinions expressed in thispublication are not necessarily those of Healthy Foodguide international limited, its subsidiaries, affliatesor contributors.For licensing enquiries contactWendy Miller, International Licensing Director,wendy.miller@hlmedia.com.au.Welcome12345HFgWe’re Waking up from an extended partyseason, perhaps a little bleary eyed, to abright new year. But after all the festivities, wemay be a few lbs heavier and more at risk oflifestyle diseases. at HFg we think 2015 willbe about taking responsibility and not blaming others(manufacturers, restaurants and the government) for ourpredicament. But we also believe it isn’t that hard to changeour mindsets. i asked fve of our HFg experts for two wordsof inspiration (with a brief summary!) that we can all use…WiTH THankS To: gemma doYle, aBigail dodd, Sara norman. pHoTo: CaTH HarrieSreduce portionsCut 100 calories at every mealand snack to shave 3,500 off your weekly intake anddrop 1lb.Nutritionist Amanda Ursellcut sugarpinpoint the hidden white stuff bychecking food labels.GP Dawn HarperBoost fiBreThis year the daily recommended amountmay go up from 24g to 30g and this will help to lowercholesterol, our weight and our risk of bowel cancer – as wellas keeping us regular!Nutrition scientist Bridget Benelamdrink smartJuices, lattes, smoothies and largeglasses of wine spell trouble calorie-wise, so keep atally.Dietitian Juliette Kellowditch dietingit doesn’t work and it really isbest to lose weight gradually, the HFg way.Dietitian Helen BondYou’ll fnd all you need to get into healthierhabits both in this issue and our newMake it Healthy Recipe Collection: 100Weight Loss Recipes(out on 8 Jan). and,forextra advice from all our experts,don’tforget to visit our website and blog.iSSn 2045-8223. printed in the uk by Southernprint ltd.Colour origination by rhapsody. Copyright eye to eyemedia ltd. all rights reserved. reproduction in whole orpart prohibited without permission. The publisherscannot accept responsibility for errors in advertisements,articles, photographs or illustrations. eye to eye medialtd is a registered data user whose entries in the dataprotection register contain descriptions of sources anddisclosures of personal data. This paper is manufacturedusing pulp taken from well-managed, certifed forests.all prices correct at time of going to press. uk basicannual subscription rate for 12 issues, £37.20; europeand eire, £55; rest of the world, £60. Back issues cost £5.member of the audit Bureau of Circulations.Melanie leyshon, editorJanuary 2015HealTHY Food guide3HFGContentsJanuary 2015p8on The coverp25p72p68p74p14p32p63p38 p43p42p89p84p95newS anD viewS3editor’s letter6your say7meet our experts8food bulletin13Your20my Journey back togood healthOne reader’s battle toovercome the pain of gout25raw foodIs this trendy diet a better wayof eating or just another fad?We look at the nutrition facts30Q&aOur experts have the answersto your queries3210 fit tips to easilysQueeze into your dayHow to work in exercise evenon your busiest days37recipeS38any time is toast timeToppings to big up yourbreakfast or liven up lunch42weeknightdinnersFivefamilymealssorted!47dinner for oneGet your fve-a-day with ourwarm baked feta salad48gather round the tableWeekend specialsdesigned for sharing556pm panicPrawn and pea pesto pasta56suppers that go easyon your gutIBS-friendly recipes60extreme makeoverCreamy tasting risottomilanese62lighten up elevensesTreat yourself to a healthy bake83ShoppingheaLTh14before you takeanother bite…Discover your personal foodtraps and how to escape them84the new foods you’ll bebuying in 2015We reveal their health benefts89put it on the menu:harissaBest products, cook’s tips andthree quick-shop recipes94this month we loveDon’T MiSS10-page weighTLoSS SpeciaL67your new year eating planstarts hereAnd it’s not a diet!68hfg’s weekly diet plannerFollow our tailor-made menu withdelicious low-cal recipes, plus mealideas for the weeks ahead72cut 500 calories a dayWith our easy swaps you won’t notice74the tips that worked for usReaders share their weightloss secrets79subscribe to healthyfood guide and save 28%This month’s great-value offer93in next month’s issue:on sale 3 februaryHow to beat the cold weather,eat well and stay healthy!Immune-boosting tips,chocolate treats and comfortfood that won’t pile on pounds96references97nutrition lowdown9810 facts to take awayTips and stats from the issuefacebook.com/healthyfoodguideuk@healthyfoodmag4HEALTHY FOOD GUIDEJanuary 2015our recipes explainedlevery single recipeis testedby our expert recipe consultantPhil Mundy to make sure it works –and tastes great.lrecipes are analysedby ournutrition consultant Juliette Kellow.Nutrition information is calculatedaccurately using McCance andWiddowson’s The Composition ofFoods, Sixth Edition – the UK’sstandard nutrition database – butmay vary slightly depending on theingredients used.ldiabetes friendlyInline with information from DiabetesUK, we encourage people withdiabetes to enjoy a variety of foodsand aim for a diet that is low in fat,sugar and salt and includes plentyof fruit and veg. Our nutritionalinformation helps people withdiabetes to make informed choicesand indulge in occasional treats, sonone of our recipes is off limits.lwe use standard ukmeasurements, where 1tbspis 15ml and 1tsp is 5ml.lour vegetarian recipesoften include cheese. Some of thesemay contain animal rennet, socheck the label and use avegetarian substitute if you prefer.lwhere we usea ‘gluten free’ or‘dairy free’ symbol, we recommendyou check the ingredients list of anymanufactured products you use –even if you use them regularly, asmanufacturers may change recipes.lin addition to being codedwith symbols, all recipes includenutrition information per servingfor:lkcallproteinlfatlsaturateslcarbslsugarlfbrelsaltlcalciumlironfreezing symbolThis indicates when a recipecan be frozen. Unless otherwisestated, freeze for up to 3 months,thaw and reheat until piping hot.450kcal or lessfor a main course;300kcal or less forbreakfast; and 150kcalor less for a starter,snack, drink or dessertLOWFATLOWCAL3g fat or lessper 100g1.5g saturatesor less per 100g5g sugar or lessper 100g0.3g salt or lessper 100gp45LOWSATSSUGARLOWp57LOWSALTAt least 6g fbreper 100g or3g fbre per 100kcalHIGHFIBREAt least 20%of the caloriescome from proteinPROTEINCALCIUMHIGHHIGHAt least 30% of theRDA per servingAt least 30% of theRDA per servingHIGHIRONp63Free from meat,poultry, fsh andingredients derivedfrom animals (forexample, gelatine)vEGGLUTENVFREEFree from cerealscontaining glutenFree from dairyproducts andingredients that includedairy productsThe number ofportions of fruitand/or veg containedin a serving5-A-DAYDAIRYFREE1healthyfood.co.ukJanuary 2015HEALTHY FOOD GUIDE5 [ Pobierz całość w formacie PDF ]