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HELP YOUR BODY THRIVE WITH TASTY FOOD AND ENERGISING EXERCISE
EAT WELL SUPERFOODS EXPLAINED
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DISCOVER
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FIRST EDITION
Digital Edition
MINDFUL EATING
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SOURCE SUSTAINABLY MAINTAIN A BALANCED DIET
EXERCISE FOR OPTIMUM HEALTH
MORE THAN RECIPES
WELCOME TO
EAT WELL
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ating well is an extremely important part of any healthy lifestyle and when combined with regular exercise you’re onto a winning formula. Eat Well, Live Better is here to help you avoid the fad diets and make healthy eating a part of your day-to-day routine. Learn what fats to keep in your diet and which to avoid, discover how much sugar is too much, and find out if drinking alcohol can ever be good for you. Understand why fibre and wholegrain are so important and whether superfoods do actually live up to their hype. We also explore the growing trends of plant-based diets and investigate how to source meat sustainably. Eating well is the first step to a healthy lifestyle, but why not go one further and ensure you are exercising too. We’ve covered essential yoga poses and tips to get you running as well as why weight lifting can be for everyone. Plus, there are more than 25 recipes inside, from tasty spinach falafels, baked sardines and quinoa pizza to jackfruit goulash and many others!
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Editorial Editor Rebecca Greig Designer Katy Stokes Editorial Director Jon White Senior Art Editor Andy Downes Contributors Natalie Denton, Laurie Newman, Jill Robinson, Jamie Frier, Jo Cole, Vicky Williams, Jackie Snowden, Julie Bassett Cover images Getty Images Photography All copyrights and trademarks are recognised and respected Advertising Media packs are available on request Commercial Director Clare Dove clare.dove@futurenet.com International Head of Print Licensing Rachel Shaw licensing@futurenet.com Circulation Head of Newstrade Tim Mathers Production Head of Production Mark Constance Production Project Manager Clare Scott Advertising Production Manager Joanne Crosby Digital Editions Controller Jason Hudson Production Managers Keely Miller, Nola Cokely, Vivienne Calvert, Fran Twentyman Management Chief Content Officer Aaron Asadi Commercial Finance Director Dan Jotcham Head of Art & Design Greg Whitaker Printed by William Gibbons, 26 Planetary Road, Willenhall, West Midlands, WV13 3XT Distributed by Marketforce, 5 Churchill Place, Canary Wharf, London, E14 5HU www.marketforce.co.uk Tel: 0203 787 9001 Eat Well, Live Better First Edition Š 2019 Future Publishing Limited We are committed to only using magazine paper which is derived from responsibly managed, certified forestry and chlorine-free manufacture. The paper in this magazine was sourced and produced from sustainable managed forests, conforming to strict environmental and socioeconomic standards. The manufacturing paper mill and printer hold full FSC and PEFC certification and accreditation. All contents Š 2019 Future Publishing Limited or published under licence. All rights reserved. No part of this magazine may be used, stored, transmitted or reproduced in any way without the prior written permission of the publisher. Future Publishing Limited (company number 2008885) is registered in England and Wales. Registered office: Quay House, The Ambury, Bath BA1 1UA. All information contained in this publication is for information only and is, as far as we are aware, correct at the time of going to press. Future cannot accept any responsibility for errors or inaccuracies in such information. You are advised to contact manufacturers and retailers directly with regard to the price of products/services referred to in this publication. Apps and websites mentioned in this publication are not under our control. We are not responsible for their contents or any other changes or updates to them. This magazine is fully independent and not affiliated in any way with the companies mentioned herein.
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CONTENTS
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CONTENTS
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EAT WELL, LIVE BETTER
LEARN TO EAT WELL AND LIVE BETTER Ignore the restrictive fad diets and instead enjoy a healthy lifestyle
DO WE NEED TO FIGHT THE FAT?
Fat may seem like the enemy but certain fats are essential
A STICKY SITUATION
There is nothing sweet about what too much sugar can do to your mind and body
HOW MUCH SALT IS IT SAFE TO EAT?
Too much salt can lead to serious health problems
THINGS TO BEAR IN MIND ABOUT BOOZE When does a causal tipple become too much?
SUPERFOODS OR SUPERFADS?
Separating the health from the hype; just how nutritious are they?
EAT MORE FIBRE
Jump on the bran wagon – it's time we learned to embrace the unsung hero in our diets
WHOLESOME WHOLEGRAINS
Not all carbs are created equal. Embrace the grains for a longer life
SUPER-CHARGE YOUR MEALS
Take a look at these recipes for a little dash of inspiration
PLANT POWER
Vegetarianism; once the preserve of hippies, now enjoyed by the many thanks to its benefits
THE GOOD LIFE
Could veganism really be the ultimate lifestyle choice? The diet has never been so popular
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TASTE THE POWER OF PLANTS
Embrace a meat-free diet and cook vegetarian or vegan meals
FALL IN LOVE WITH MEAT ALL OVER AGAIN There's no denying the health benefits of meat
BE A CONSCIOUS CARNIVORE
Discover has you can still enjoy meat guilt-free
HAVE A MEAT FEAST
Whip up some delicious meaty meals that are nutritious, tasty and packed with protein
OPTIMUM HEALTH THROUGH EXERCISE
Combine regular activity with healthy eating to feel your best
ESSENTIAL YOGA POSES FOR BEGINNERS Discover how to build strength, flexibility and mental wellbeing
5 TOP TIPS TO START RUNNING
Join the running revolution and reap the physical rewards
WHY EVERYONE SHOULD LIFT WEIGHTS Improve muscle mass and bone density through weight lifting
5 BREAKFASTS TO GIVE YOU FUEL Get your workout energy from a filling breakfast
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LEARN TO
EAT WELL & LIVE BETTER Ignore the restrictive fad diets and instead enjoy a healthy and balanced lifestyle WORDS REBECCA GREIG
IMAGE SOURCE ½ GETTY
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EAT WELL, LIVE BETTER
LEARN TO EAT WELL AND LIVE BETTER
IMAGE SOURCE ½ UNSPLASH / ELLA OLSSON
TACKLE THE WEEKLY SHOP
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here are so many diets circulating around the internet and splashed across the front covers of magazines that it is hard to keep up. One minute it's the Cayenne Pepper Diet that will transform your life, then it’s 5:2, Fasting or Keto. Although the occasional fad diet does work for some of us, they often don’t help us to maintain or live a healthy lifestyle – and it’s so easy to fall off the fad-diet wagon into a ditch of junk food and despair. They can also put strains on your body that can cause cardiovascular issues. If your diet is restricting you so much that you can no longer go to a friend’s for dinner or out for a special meal, then it is perhaps time to rethink what you are doing. To live a balanced and healthy lifestyle you shouldn’t find yourself being restricted so much that you have to change your day-to-day dramatically. The best way to approach your diet and eating is to eat well and consistently. Throw in a good dose of exercise and you’ll feel amazing. A balanced diet is particularly important because in order to work effectively, our organs and tissues need proper nutrition. Without proper nutrition our body's immune system will weaken, we’ll be tried and perform poorly in both physical and mental activities. Without the right foods we grind to a halt. The key to a balanced diet is to consume food that is low in unnecessary fats and sugars while being high in vitamins, minerals and other nutrients, which is often where superfoods come in.
First of all, never go food shopping on an empty stomach – you’ll end up coming home with more snacks, treats and unhealthy foods than you'll ever need. On a Saturday evening or Sunday morning sit down with some recipe books (or this book of course) and plan what meals you’ll make for the week. Compare the recipes that you choose with your schedule as there is no point planning an elaborate meal that takes multiple hours too cook on a night that you won't get home until 7pm. Write down the ingredients that you'll need and then take a look in your cupboards – cross everything off that you already have. It’s so important to check your own cupboards before heading out to the supermarket to prevent you from buying duplicates and causing unnecessary waste. How many times have you bought a bag of spaghetti, flour or sugar just in case as you can't remember? Probably too many. Once you have written the list of ingredients for your main meals and homemade snacks add in some extra fresh fruit and unsalted nuts that you can grab between meals for a healthy pick-me-up.
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LEARN TO EAT WELL AND LIVE BETTER
FORMING NEW EATING HABITS Making a complete diet change is not easy – but make sure that you are kind to yourself. If you break your new healthy eating regime with a bar of chocolate, or four, then don’t worry. Dust yourself off and start again tomorrow, don’t let yourself spiral downwards until you are stuck. Everyone has bad days and forming a new habit can take some time – you’ll get there eventually. SET SMALL ACHIEVABLE GOALS Don’t go all in immediately. There is no quick sustainable fix, so ease yourself in and make changes gradually. BE MINDFUL Take your time to ponder what you are about to eat, and enjoy your meals without the distraction of your smartphone or television. Set up a dedicated space for eating in your house. USE SMALLER BOWLS AND PLATES If you are struggling with portion sizes, switch to smaller plates and bowls for a little while to help reduce how much you are eating. Sometimes we just fill a plate for the sake of it. CHOOSE HEALTHY SNACKS Don’t tempt yourself. Avoid buying crisps and sweet treats and instead snack on fruit and homemade goodies. Powerballs made with oats, dates and nut butters are ideal for giving you a boost of energy. PLAN AND BE PREPARED Prepare your meals and snacks for the day so that you are not tempted by fast-food and store-bought snacks when you are out and about. DON’T SKIP BREAKFAST You’ve probably heard it before, but breakfast helps to set you up for the day. A hearty balanced breakfast will probably make you less likely to be craving a biscuit by your mid-morning tea break.
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MAKE A MEAL PLAN AND MEAL PREP Whether you are a full time mum, work shifts or are in the office 9-5 everyday, we all have busy schedules to juggle, and not having the time to cook from scratch often leads to eating unhealthily, or for some not at all. The key is to get yourself organised at the beginning of the week. Look at your schedule and decide what will suit you best for the week. A Sunday afternoon is a great day to meal prep once you have done your weekly shop. When you’re busy it is so easy to grab a ready meal or phone the local take-away, but it is so much better to have prepared meals ready in your fridge or freezer that you have made yourself from fresh ingredients. Not only can you customise the meals to suit your own taste buds, but you’ll know exactly what is in them – there will be no hidden salt or sugar in sight. Stews, sauces and curries are ideal meal-prep dishes.
EAT WELL, LIVE BETTER
MAKE EATING AN ENJOYABLE STIMULATING ACTIVITY RATHER THAN A MINDLESS NECESSITY
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EAT WELL, LIVE BETTER
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MASTERING 21
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DO WE NEED TO FIGHT THE FAT?
Fat may seem like the enemy but certain fats are essential
A STICKY SITUATION
There is nothing sweet about what too much sugar can do to your mind and body
HOW MUCH SALT IS IT SAFE TO EAT?
Too much salt can lead to serious health problems
THINGS TO BEAR IN MIND ABOUT BOOZE When does a causal tipple become too much?
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DO WE NEED TO
FIGHT THE
FAT?
Fat may seem like the enemy when you’re trying to shed the pounds, but not only is it essential to a healthy diet, it can also benefit your physical and mental wellbeing too WORDS JAMIE FRIER
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DO WE NEED TO FIGHT THE FAT?
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FACE THE FATS
Fat. The mere word conjures up images of obesity epidemics, white, squishy globules on raw meat or grease dripping off a doner kebab. We’ve been taught throughout our lives to believe that fat is a bad thing; it will make us overweight, susceptible to coronary diseases and negatively impact our day-to-day lives. Now, that may be the case for those gorging themselves on fat-laden foods such as crisps, doughnuts and cakes. However, not only is a reasonable amount of fat in a balanced diet not bad for you, it’s actually essential to the effective running of many bodily functions. It is recommended that around 25-30% of your daily calories come from fat, but don’t confuse that with 25-30% of your daily allowance of food. Fat is quite calorific so you’ll gain a lot more calories from one chocolate bar than a plateful of vegetables. Fat may have been demonised by dieticians, the media and politicians, but you absolutely shouldn’t cut it out of your diet entirely. It’s just important to know what fat you’re eating, how much and how often. And remember – the odd bag of chips won’t kill you.
BALANCE OMEGA-6 FATTY ACIDS WITH OMEGA-3 AS TOO MUCH OF THE FORMER MEANS MORE FAT GETS ABSORBED INTO CELLS IMAGE SOURCE ½ GETTY
THE SCIENCE OF FAT
Okay, let’s get the science out of the way. What exactly is fat? Fats are lipid molecules that don’t dissolve in water and come in three forms: saturated, unsaturated or trans fats. So what’s the difference between them? Fat molecules are made up of glycerol and fatty acids. The fatty acids can either be totally surrounded by hydrogen atoms (saturated) or contain a double bond creating a gap in the molecules (unsaturated). Molecules containing one double bond are monounsaturated, while multiple double bonds are polyunsaturated. The more bonds, the more gaps between hydrogen atoms and the easier it is for the body to break down the molecules and absorb them into the bloodstream. Saturated fats are harder to break down, instead clinging to blood vessels and creating blockages. This is where excessive fat consumption is dangerous to your health. Fat molecules are vital to the normal functioning of the body, because they absorb Vitamins A, D and E and are the only way humans are able to get these vitamins into our bloodstream. Fat molecules are also used to build cell walls as well as provide the body with a swift supply of energy. All pretty useful, wouldn’t you say? Well, yes, and that is where we come to the crux of the fat issue. EAT WELL, LIVE BETTER
The right amount and the right type of fat performs useful tasks inside the body. However, if you consume more fat than can be used, then these are converted into fat cells, which is where we get our bellies and blocked arteries from. So in short fats are essential to your body functioning, it just depends on whether or not you’re getting the right amount and the right type.
The right amount and the right type of fat performs useful tasks inside the body 15
DO WE NEED TO FIGHT THE FAT?
TYPE-CASTING
So we’ve already mentioned the five types of fat that exist: saturated, unsaturated, polyunsaturated, monounsaturated and trans fats. In very simple terms, unsaturated fats are the best for you (polyunsaturated edging out monounsaturated for the title of king of the fats). Saturated fats aren’t great but can form part of a healthy diet, while trans fats are to be avoided as much as possible. Unsaturated fats can be found in vegetable oils, avocados, nuts and oily fish. The easiest way to recognise an unsaturated fat is that it is generally liquid at room temperature. Even though nuts and avocados are solid, their oils are unable to be seen as they exist as liquid within the food. Saturated fats, meanwhile, are generally solid at room temperature, e.g. butter, bacon rinds or cheese. Trans fats are artificially produced fats that come from hydrogenating liquid fats and turning them into solid, saturated fats. As we already know, too many hydrogen atoms are bad news for our fat molecules, so artificially increasing the number of hydrogen atoms creates some pretty big warning signs for our arteries. Trans fats can often be found in doughnuts, pizza and pastries but also occur naturally in small doses in red meat.
MODERATION IS KEY
Too much solid saturated fat in your diet increases the amount of bad cholesterol in your body, which could lead to an increased risk of heart attacks and strokes. Now, the important phrase is ‘too much’. The human body is more than capable of dealing with breaking down saturated fat – it just takes a little longer and a little more work than unsaturated. The British Government recommends no more than 30 grams of saturated fat per day for men and 20 grams per day for women. An average full English breakfast contains nearly 20 grams, which would leave you little fat allowance for the rest of the day, and, given that fat is present in pretty much every food, it’s not advisable to splurge your daily allowance in one meal. Trans fats are even worse – the Government recommends no more than five grams per day. However, very few foods have more than half a gram of the stuff in them, so you’d have to go on a mega binge to get anywhere near that amount. So unless you’re having a fry-up for breakfast, crisps for lunch and a burger with chips for dinner, you shouldn’t have much to worry about.
fair few calories and, if unused, will turn to body fat – so don’t use sunflower oil as an excuse to slather your stir fry in oil. Generally a tablespoon is more than enough for most dishes. It’s all a matter of getting the balance right so you enjoy the occasional treat without going over your limit. Whatever your healthy eating goal, switching at least some saturated fats for unsaturated will produce benefits, or allow you to enjoy the things you love without feeling guilty.
SUPER FATS
We’ve already touched on polyunsaturated fats being the best kind of fats for easy-breakdown and useful function. So where are the best places to get these fats? Oily fish is a real winner here. We’re talking mackerel, trout, salmon and sardines, among others. These are not only packed with polyunsaturated fat, but also omega-3 and omega-6 fats, which our body is unable to produce naturally. These help our joints move more easily, prevent the onset of arthritis and lower cholesterol levels. Oily fish provides a triple boost to your body by giving it omega fats, beneficial polyunsaturates and a hearty foodstuff that isn’t full of saturated fat. It’s currently recommended that you have at least one portion of oily fish a week. If fish isn’t your thing then you can get your polyunsaturates from nuts and seeds. Walnuts and sunflower seeds are best here, and are ideal as a snack to tide you over between meals. Monounsaturates are also good for you. These can be found in foods such as avocado, but beware of items like guacamole that hide some saturated fat in its yummy green goodness. So if you enjoy eating breakfast out, maybe a smashed avocado on toast could replace the saturated fat-laden full English you’re used to. Peanuts and almonds are also good sources of monounsaturates. Basically if food is natural and, barring oily fish, doesn’t come from an animal, the chances are high that the food will either have little fat or one of the good fats. That isn’t to say the only way to live a healthy lifestyle is to go fully vegan or pescatarian. But what it does mean is that to live a better, healthier lifestyle, natural foods are significantly better for you than processed foods.
MAKE THE SWITCH
Having said that, if you’re looking to make healthy changes, then the best thing you can do is attempt to switch out some saturated fat in your diet for unsaturated. Ditching the junk food and switching it for foods high in unsaturated fat will drastically reduce the amount of fat you eat, plus you’ll be consuming fats that help your body, rather than hinder it. As you will see later, different cooking oils have different health benefits, with sunflower oil and rapeseed oil among the healthiest as they contain polyunsaturated fats, while coconut oil is high in saturated fats. It also means you can use a little more in your cooking, but don’t forget that even good, polyunsaturated fat is still fat at the end of the day, contains a
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EAT WELL, LIVE BETTER
35% OF YOUR DAILY CALORIES SHOULD COME FROM FAT: 22% UNSATURATED 11% SATURATED AND 2% TRANS FAT IMAGE SOURCE ½ GETTY
EAT WELL, LIVE BETTER
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DO WE NEED TO FIGHT THE FAT?
TRANS-PARENTLY BAD
So now you know what foods are good for you, it’s time to look at the other side of the coin. Now, we want to stress from the outset that the outright banning of fatty foods doesn’t have to be your aim. While we’re pointing out foods that are better or worse for you, it has to be acknowledged that every now and again you are going to want to have an ice cream at the beach or a bacon butty. Unfortunately the worst things for us are often the tastiest and denying your cravings can lead to bad habits and, possibly, an eating disorder. The following foods aren’t forbidden, but it’s advisable you limit your intake and switch for a better option when you can. So which foods are packed with saturated fat or even the dreaded trans fat? Firstly, we’ll take a look at red meat. Pork, bacon, beef and lamb have streaks of saturated fat running through them and often have rinds made up of pure saturated fat. Pork crackling or streaky bacon may be incredibly yummy, but it is exactly the kind of fat that is tough to break down inside your body, increases cholesterol levels and gets turned into fat cells, rather than being used for good. They also contain a small amount of naturally-occuring trans fat – between 3-10% in lamb and beef. Lamb is one of the fattiest meats, followed by beef and pork, so try and limit the amount you eat these foods, or try and remove as much fat as possible before eating them. Draining the fat from mince after cooking will make for a healthier, leaner bolognese or cottage pie, but don’t feel like you have to remove it all. Flavour and enjoyment is also important when it comes to good eating. If you are looking to make a switch, chicken and turkey are much leaner meats, while vegetables like mushrooms, squash or sweet potato can make adequate meat replacements.
Dairy is another foodstuff that is heavy in saturated fat. Cheese, especially hard cheese, cream, full fat milk and butter all have health benefits when it comes to calcium and protein, but do have their obvious downsides. Try and change your full fat milk for semi-skimmed, choose single cream rather than double and be sensible with your portions. Nut milk could also be a good substitute if you’re looking to cut down on your dairy intake. Nowadays, there aren’t as many foods containing trans fats as there used to be as a number of governments have clamped down on its use. However, hydrogenated vegetable oils are still used as cheap butter substitutes in products such
OIL BE DAMNED NOT ALL OILS ARE BORN EQUAL, SO HERE ARE THE FACTS ABOUT WHICH OILS ARE BEST FOR A HEALTHY DIET
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Extra virgin olive Olive oil is both healthy and widely available. Olive oil has one of the highest levels of monounsaturated fat of any oil, while 'extra virgin' means it’s less processed.
Grape seed Not only is wine delicious, but a byproduct of wine production is grapeseed oil. This has the highest level of polyunsaturated fat of any oil. Its nutty flavour works well with salads.
Avocado Avocados, as we already know, are good for you and its oil is also high in monounsaturates. It also has a high smoking point, thus one of the best oils for high temperature cooking.
Vegetable Vegetable oil is a blend of a number of plant-based oils - including canola, soybean and sunflower oil. It is reasonably healthy, depending on the ratio of the blends.
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DO WE NEED TO FIGHT THE FAT?
as pastries, margarine and fried foods. As already mentioned, it’s pretty tough to get above your maximum recommended allowance of 5g, but if you find you’ve been consuming fried or processed food a lot, it might be worth cutting back or substituting for a healthier option where possible.
LABELS ARE GOOD
Labels in general are bad things, but when it comes to keeping an eye on your fat intake, labels are extremely important. Rather than memorising which foods are high in fat, labels are very much your friend when it comes to working out what the best foods are for you to eat. Packaged foods must include not only fat content on their packaging, but how much of it is made up of saturated fats. And it’s also worth noting that any product containing less than 0.5 grams of trans fats can be listed on the nutritional information as 0g, so always be aware that there may be a trace of trans fats in your meals. Most packets also have colour coding on them – green being good and red being bad. However, the colourcoded labels measure overall fat content without differentiating between saturated IMAGE SOURCE ½ GETTY and unsaturated.
So while these can be used as overall guidelines, you’d really want to be looking at the numbers. We wouldn’t advise you to live your lives number crunching when you should be food crunching, but having a quick scan of the labels will make you aware of any hidden horror fat content. Certain foods can have an awful lot more fat than you might expect, such as coleslaw, yoghurt-covered raisins and semi-skimmed milk.
LIVE WELL
As mentioned earlier, in no way shape or form are we telling you to give up fat. From a purely biological point of view, unsaturated fat is vital to the healthy running of your body. Even a certain amount of saturated fat can be beneficial as we need fat for energy. But also from a healthy eating, healthy living perspective, a little bit of fat goes a long, long way. Fat is where a lot of the flavour is in food and the rush that a cheeky bit of sugar gives you can be joyous, especially if you’re sticking rigidly to a plan. Allowing yourself the odd treat here and there can actually back up your healthy living lifestyle. By acknowledging the desire, giving yourself a taste of something forbidden can keep you on your healthy eating track, whereas complete denial could see you give up the whole thing and go on a binge. Basically, we’re saying listen to your body. Focus on getting as much of your fat intake as possible from unsaturated sources, such as oily fish, avocados and nuts, try and cut out as many of the saturated and trans fats as possible, such as fatty meat, sugary desserts and full-fat dairy, and allow yourself the occasional treat so you can enjoy your life and diet. As with so many things in life, knowledge and moderation is key.
Peanut Peanut oil is ideal for a stir-fry as it has a strong flavour and cooks well at a high heat. It is also full of monounsaturated fat but too much omega-6 without omega-3 is risky.
Coconut oil Coconut oil has far and away the highest levels of saturated fat of any oil. However, it has health benefits in cholesterol-busting fatty acids and fat-burning properties.
Corn Corn oil is one of the most highlyprocessed oils, as it takes a lot of work to extract oil from corn. However, it’s packed with polyunsaturates, omega-6, vitamin E and phytosterols.
Almond oil Almond oil is one of the leastprocessed oils on the market, meaning it is packed with natural nutrients. It is also full of omega-3, which is rare among oils.
Sunflower Sunflower oil is relatively tasteless which makes it quite versatile. It has one of the highest levels of omega-6 polyunsaturates among oils and one of the lowest levels of saturated fats.
Flaxseed oil Best used cold in smoothies and on salads, this oil doesn't just contain elusive omega-3, it is also said to help reduce symptoms of arthritis. The oil tastes clean, crisp and nutty.
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A
STICKY
SITUATION There’s nothing sweet about what too much sugar can do to your mind and body WORDS VICTORIA WILLIAMS
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