EXPLOREMY LIBRARY
Food & Wine
Woman & Home Feel Good Food

Woman & Home Feel Good Food Spring 2018

Published by TI Media Limited Woman & Home Feel Good is the only wellbeing and fitness title that offers women of any age, any shape, any fitness level, the inspiration to feel fabulous every day. Simple changes that fit real life are the prescription to make the most of your looks, feel younger, fitter, and slimmer, reduce stress, get more vitality and live a healthier life. The magazine is divided into sections focusing on wellbeing, beauty, diet, fitness, health and ‘inner you’ and is packed with tips, expert advice and best buys.

Country:
United Kingdom
Language:
English
Publisher:
TI-Media
Frequency:
Back issues only
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in this issue

1 min.
need to know

✢ WHEN CHOLESTEROL LEVELS ARE MEASURED there are two main forms: LDL (low density lipoprotein) and HDL (high density lipoprotein). But it’s the LDL which is the one you don’t want – it’s often referred to as “bad cholesterol”, with HDL being called “good cholesterol” – so when people talk about lowering cholesterol, it’s the LDL level they are talking about. ✢ NHS GUIDELINES for total cholesterol are 5mmol/L or less for healthy adults or 4mmol/L or less for those at high risk. And of this total, looking at the LDL levels there should be less than 3mmol/L for healthy adults and less than 2mmol/L for those at high risk. And it’s also recommended that there is 1mmol/L of the HDL cholesterol in the blood. ✢ REMEMBER, IF YOU HAVE A FAMILY…

1 min.
healthy heart know-how

Medical experts have now come to understand that an excess of cholesterol – a waxy substance that’s found in all cells of our body – is one of our most serious health threats. Among other things, it raises our risk of getting heart disease by causing plaque to build up in the coronary arteries, which over time makes them narrower, thus limiting the flow of oxygen-rich blood to the heart. If you’re suffering from high cholesterol, your doctor may prescribe statins, which are medicines to lower the levels, but he/she will also suggest you look at your diet, because one of the most effective things you can personally do to help is to adapt your eating habits. And in addition to reducing your intake of foods like saturated fats, what you…

13 min.
fresh from the sea

Research has shown that eating oily fish can lower blood pressure and reduce fat build-up in arteries. Based on research, the recommendation is that we should all eat at least two portions of fish a week, one of which should be oily fish. Oily fish include mackerel, pilchards, salmon, sardines, trout and fresh tuna. However, canned tuna doesn’t count as an oily fish. Spinach, lentil & smoked mackerel salad SERVES 2 ✢ 75g green lentils ✢ 100g baby spinach leaves ✢ 1 Romano red pepper, deseeded and sliced ✢ 4 baby beetroot, drained from vinegar, quartered ✢ 2 peppered smoked mackerel fillets, skin removed ✢ 4tbsp light salad dressing 1 Put the lentils into a pan of salted water. Bring to the boil and simmer for 20 mins, until the lentils are tender and the liquid mostly absorbed. Drain…

2 min.
go nuts!

Some studies have shown that nuts lower the LDL (bad) cholesterol levels. However, as nuts are quite high in fat, take care not to eat too many of them. Walnuts have been found to be particularly good, but almonds, hazelnuts and pecans are good too, as are peanuts (which aren’t strictly speaking nuts). Beetroot, ricotta & walnut salad With just the pomegranate molasses as a salad dressing, there isn’t extra oil added to this salad, so the fat content remains fairly low even though it has nuts in it. SERVES 4 ✢ 15g pumpkin seeds, toasted ✢ 30g walnut halves, toasted ✢ 150g ricotta cheese, divided into large chunks ✢ 75g pea shoots ✢ 250g pre-cooked unpickled baby beetroot ✢ 200g radishes ✢ 2tbsp pomegranate molasses 1 Combine all the ingredients in a large salad bowl and drizzle with the pomegranate…

5 min.
go green for health

The soluble fibre in vegetables helps to lower cholesterol levels, and is particularly good for lowering LDL (bad) cholesterol ones. The stronger the colour of the vegetables, generally the better they are as they contain more antioxidants. Also, lutein, the yellow pigment found in dark green leafy vegetables, particularly spinach and kale, and egg yolks helps to prevent cholesterol clogging arteries. Chicken & kale stir-fry SERVES 4 ✢ 425g pack mini chicken breast fillets ✢ 2.5cm fresh ginger, grated ✢ 2 garlic cloves, peeled and grated ✢ finely grated zest and juice of 1 lemon ✢ 2tbsp rapeseed oil ✢ ¼tsp turmeric ✢ 2 red onions, sliced ✢ 250g chopped curly kale ✢ 2tbsp miso paste ✢ 2 carrots, cut into ribbons with a vegetable peeler 1 Put the chicken in a shallow dish. Add the ginger, garlic, lemon zest and juice and…

3 min.
super salads

Green salad leaves give vitamins and antioxidants, but a drizzle of olive or nut oil can boost the healthiness as these types of oil have been shown to help with lowering cholesterol. Looking at Mediterranean diets in countries such as Greece and Italy, people there have lower rates of cardiovascular disease than in Britain, which is much attributed to the types of food and oil they eat. Superfood salad with miso dressing SERVES 4 ✢ 200g asparagus ✢ 200g green beans, trimmed and halved ✢ 200g Tenderstem broccoli ✢ 8 shiitake mushrooms ✢ 1 red onion ✢ 2 garlic cloves ✢ 2tbsp light olive oil ✢ 2 little gem lettuces ✢ 1tbsp tahini ✢ 2tbsp sweet white miso paste ✢ 2tbsp lemon juice ✢ 1tsp tamari soy sauce 1 Microwave the asparagus on high for 4 mins with 1tbsp water. Repeat with the green beans…