My Healthy Eating Programme
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  • 09.11.2016

    Fact File - Breakfast

    Skipping breakfast usually happens through habit or being short of time. In the UK over one in five adults skip breakfast despite the number of known benefits. This fact file discusses the benefits of breakfast and provides ideas on healthy breakfast choices.
  • 22.09.2016

    Fact File - Mediterranean Diet

    Research has shown that changing from the Western Diet to a Mediterranean Diet (MD) can help to reduce the risk of developing heart disease, cancer and other diseases.
  • 31.08.2016

    Fact File - Added and Natural Sugars

    Foods and drinks with added sugar should be kept to a minimum, particularly highly processed foods which can often also contain a lot of calories and salt. This fact file focuses on both natural and added sugar in foods and drinks, explaining the differences to help you make better choices.
  • 11.08.2016

    Fact File - Skin Health

    The skin helps to protect our body from the environment. It regulates temperature, helps to fight off infections and provides us with the sense of touch. As we age, our skin naturally undergoes some wear and tear, but there are many ways we can help protect our skin from damage.
  • 21.07.2016

    Fact File - Carbohydrates (Carbs)

    We often refer to starchy foods, such as bread, pasta, rice and potatoes as carbohydrates; starch is the most common form of carb however there are other types of carbohydrates in our diet. This fact file will help you understand the different types of carbs, why they are important, and the type we should be aiming to consume for a healthy, balanced diet.
  • 13.07.2016

    Fact File - Gluten Free

    This fact file explores some of the reasons why people decide to embark on gluten free diets and what a gluten free diet really entails. This fact file will not focus on coeliac disease where a healthcare professional will provide specific dietary advice.
  • 30.06.2016

    Fact File - Salt

    Many people in the UK consume too much salt. Too much can have a negative impact on health, such as increasing the risk of blood pressure which raises the risk of health problems. This fact file focuses on where the main sources of salt within our diet come from and tips on how to reduce intake.
  • 16.06.2016

    Fact File - Heart Health

    To improve your heart health and help reduce the risk of developing coronary heart disease (CHD), there are plenty of lifestyle changes you can make, such as the following:
  • 15.06.2016

    Fact File - Detox Diets

    The word ‘detox’ often becomes the buzzword after the festive season or if we have over-indulged in too much food, highly processed foods, alcohol or wish to lose weight. There are a number of claims made from detox diets, such as, having more energy, rapid weight loss or getting rid of cellulite, but do they really work?
  • 08.06.2016

    Fact File - Osteoporosis

    Osteoporosis literally means ‘porous bones’. This condition occurs when the bone structure becomes thinner and loses strength, resulting in the bones being more fragile and consequently causing them to break or fracture more easily following a fall.
  • 02.06.2016

    Fact File - Type-2 Diabetes

    Type-2 diabetes is a condition that causes the person's blood sugar (glucose) level to become too high, due to a lack of insulin or insulin resistance (this means the body does not react to insulin efficiently).
  • 25.05.2016

    Fact File - Exercise and Diet

    Nutrition plays a vital role in sports by supporting training, performance and recovery. For athletes and highly competitive sports or those where athletes may have to weigh in at a certain weight category, a personalised diet and training regimen maybe required.
  • 28.04.2016

    Fact File - Glycaemic Index

    There are a number of popular diets based on the glycaemic index (GI), such as the Zone and Slow-Carb diet as well as using the GI of foods as a means to identify carbohydrate containing foods which may influence blood sugar levels. This fact file explores both the GI and glycaemic load (GL), why it can be useful and the limitations.
  • 27.04.2016

    Fact File - Hypertension

    Hypertension (high blood pressure) affects about one in four people and the only way of knowing one has hypertension is to have your blood pressure checked. Hypertension is considered when a blood pressure reading is over 140/90mmHg, but should be confirmed by a healthcare professional performing separate tests to reach a diagnosis.
  • 20.04.2016

    Fact File - Fad Diets

    A fad diet is typically one that promises a ‘quick fix’, usually to achieve weight loss by restricting or avoiding certain foods and/or food groups. However, some of these diets can compromise your health and achieve little or nothing in the long term.
  • 14.04.2016

    Fact File - Supplements

    There are different, often personal reasons why we may choose to take supplements, but usually to achieve good health. According to research by the Food Standards Agency (FSA) in 2008, approximately a third of people in the UK report to take some vitamin, mineral or dietary supplement on most days, and about 15% reported having taken a “high dose” supplement in the last 12 months.
  • 23.03.2016

    Fact File - The New Eatwell Guide from Public Health England

    The new ‘Eatwell Guide’ published by Public Health England shows revised advice for a healthy, balanced diet in order for us to consume our full nutritional requirements. The recommendation is now showing a greater consumption of fruit, vegetables and starchy carbohydrates (preferably wholegrain), with a decrease in sugary foods and drinks.
  • 09.03.2016

    Fact File - Types of Vegetarian Diets and Recipes

    Although, at present, there is no specific definition of ‘vegetarian’, most vegetarians tend not to eat meat, poultry, fish and shellfish, but there are different types of vegetarian diets. The most common types of vegetarian diets are lacto-ovo-vegetarians who eat both dairy products and eggs (usually free-range), lacto-vegetarians who eat dairy products but avoid eggs and ovo-vegetarians who eat eggs, but will exclude dairy.
  • 23.02.2016

    Fact File - Alcohol (New and Updated 2016 UK Limits)

    The Government guidelines with regards to recommended alcohol intake have been in place since 1995 with no alterations made. However, new limits have now been released as of 8th January 2016, so we are updating our alcohol fact file to align with the current UK guideline alcohol limits.
  • 27.01.2016

    Fact File - Diet and Mood

    Although there is not enough evidence to say which foods can influence mood, we do know that there are certain vitamins and minerals, which if deficient, can affect mood. Eating patterns and fluid intake can also have an influence on mood. This fact sheet explores the key points to help prevent tiredness and positively influence mood.
  • 20.01.2016

    Fact File - Cholesterol

    What is Cholesterol?
  • 24.12.2015

    Fact File - Sugar and Labelling

    As part of a healthy, balanced diet, sugary foods and drinks should be kept to a minimum. Many highly processed foods that contain a lot of added sugar often contain a lot of calories and salt. This fact sheet focuses on sugar in food labels, aiming to help you make better choices.
  • 17.12.2015

    Fact File - The Festive Christmas Season

    The festive Christmas period can be a time where people often indulge in food and alcohol, piling on the calories and body weight. It is estimated that people gain an average of 0.5 to 1kg or more over this period after which ‘dieting’ and ‘guilt’ often precedes.
  • 29.10.2015

    Fact File - Labelling - Reference Intakes Explained

    The Dietary Reference Intakes (DRI) is the general term used for a set of reference values used to assess nutrient intakes of healthy people. The Recommended Dietary Allowance (RDA) however, takes into account gender and age ranges and is the average daily amount of nutrients required to meet sufficient intakes in most healthy people.
  • 22.10.2015

    Fact File - Healthy Eating - What Is and How To Eat a Healthy Diet

    Healthy Eating is about eating the right amount of food and a variety for your energy needs and improving your wellbeing. It can help reduce the risk of a many chronic conditions such as some cancers, diabetes, osteoporosis and obesity.
  • 14.10.2015

    Fact File - Top Tips For Getting Your 5-A-Day

    Fruits and vegetables are a rich source of vitamins, minerals, antioxidants and fibre and therefore with such a variety, an excellent source of nutrients for good health. In the UK, a recent government survey showed that only 30% of adults (aged 19 to 64 years), meet the UK recommended guideline of 5-A-Day.
  • 30.09.2015

    Fact File - Top Tips - Food To Improve Sleep And Benefit Your Heart, Weight, Mind And Productivity

    Getting through the day when you feel as if you’re moving through treacle, and everything looks foggy, isn't easy.
  • 23.09.2015

    Fact File - The Cold Hard Facts Of Obesity and Type 2 Diabetes

    It is well documented that being overweight or obese carries plenty of health risks.
  • 16.09.2015

    Fact File - Healthy Packed Lunches

    Packed lunches can be just as nutritious and tasty as a hot meal, if your packed lunch is going to be one of your main meals, base it on the four main food groups for it to be as balanced as possible.
  • 09.09.2015

    Fact File - Healthy Snacks - What To Eat To Fuel Up Between Meals

    Sometimes we can snack more than we realise and often on snacks which can be high in salt, sugar or saturated fat.  Too much of these can potentially increase body weight. Being overweight or obese will increase the risk of serious health problems like heart disease, stroke and type 2 diabetes.
  • 02.09.2015

    Fact File - Top Tips - Food To Ease Musculoskeletal And Joint Pain

    Do you suffer from back pain, knee pain, sore joints or perhaps you have arthritis? When anything goes wrong with the workings of our muscles, bones, joints and the connecting tissue, pain is the first indication. It can be excruciating and debilitating and the first thing we reach for is the painkillers.
  • 27.08.2015

    Fact File - Top Tips - Food To Boost Your Immunity

    Nobody plans to get sick. On the contrary, your efforts to avoid it sometimes seem borderline OCD: Don't sneeze into your hands, always cook your chicken to exactly 170 degrees, and hose down every germ-carrying small child in sight with soap and water.
  • 26.08.2015

    Fact File - Top Tips - Food To Ease Stress, Anxiety, Resilience And Boost Your Mood

    Eating a healthy diet is not only good for your physical health – but what you eat can have a significant impact on your mental wellbeing. 
Increasing evidence is coming to light which shows that what you eat affects how you feel. Your diet can alter your metabolism and brain chemistry, ultimately affecting your energy level and mood.
  • 20.08.2015

    Fact File - Top Tips - How To Avoid The Afternoon Slump

    If you're like many people; shortly after lunch your head begins buzzing, your concentration plummets, your eyes droop and the top of your desk begins to look as cosy as a feather mattress. There are many plausible theories for the midday dips: the morning surge of hormones has petered out; some degree of “brain tedium” – in other words, boredom – has set in.
  • 19.08.2015

    Fact File - Top Tips - Eat To Lose Weight

    It's a familiar story: You pledge to honour a daily fitness routine and count every last calorie. But soon, you're eating cupcakes at the office and grabbing crisps and pasties at the filling station, thinking oops diet!
  • 13.08.2015

    Fact File - Alcohol

    Drinking sensibly, unless you have been advised to limit or avoid alcohol, lowers the risk of disease and drink related ailments. This fact sheet explores the health issues and limits about alcohol.
  • 12.08.2015

    Fact File - Fluid - Bust The Myths - How Much Do You Need Each Day

    Water is essential for life, it is needed so that our blood can carry nutrients around the body and to remove waste. Water also helps to control our body temperature by regulating the amount we lose through breathing and sweating, for example, when we are hot we produce more sweat to help cool us down.
  • 05.08.2015

    Fact File - BBQ Food

  • 09.07.2015

    Fact File - Top Tips - Can Food Make You Smarter? You Bet

      Brain Food – Boosting Focus, Concentration and Mental Clarity Eating well doesn’t just boost your strength – the nutrients in food are also excellent fuel for the brain. US scientists have discovered that a handful of walnuts a day can help improve your memory.
  • 01.07.2015

    Fact File - Are You Running On Empty - Boost Your Energy

    Are you running on empty, is your energy account in the red? Fighting fatigue, insomnia, panic attacks, caffeine cravings, loss of sex drive and premature ageing!  Battling to achieve your to-do list and flopping on the sofa when you get home!
  • 25.06.2015

    Fact File - Ideal Foods To Avoid Yo-Yo Dieting

    Last summer you reached your goal weight and celebrated by hitting the beach in your swimmers. Then your job got stressful, you had trouble finding time to work out, and your holiday had a round-the-clock all-you-can-eat buffet. Now when you step on the scale, you realize there's no way you're going to fit into the outfit you bought for your friend's wedding next month unless you start dieting.
  • 24.06.2015

    Fact File - 8 Foods To Ease Joint Pain

    Do you suffer from back or knee pain, sore joints or perhaps you have arthritis? When anything goes wrong with the workings of our muscles, bones, joints and the connecting tissue, pain is the first indication. It can be excruciating and debilitating and the first thing we reach for are the painkillers.
  • 18.06.2015

    Fact File - 6 Foods To Boost Immunity

    Nobody plans to get sick. On the contrary, your efforts to avoid it sometimes seem borderline OCD: Don't sneeze into your hands, always cook your chicken to exactly 170 degrees, and hose down every germ-carrying infant in sight with soap and water.
  • 17.06.2015

    Fact File - 6 Top Tips To Achieve Weight Loss

    A study of 2,257 people, of which 1,467 were deemed to be overweight, found that overweight people experience a crisis of confidence when looking in the mirror, seeing old friends, trying clothes on in a shop and getting dressed for a night out. In contrast, the 790 people of a healthy weight who took part in the survey reported positive answers in every situation.
  • 11.04.2014

    Fact File - Irritable Bowel Syndrome

    It is not known what causes Irritable Bowel syndrome (IBS) however it is suspected that the gut becomes sensitised over time to certain foods, additives, colourants and e-numbers.
  • 24.03.2014

    Fact File - Depression, anxiety and stress; healthy diet

    Major depression is the No.1 psychological disorder in the western world.
  • 24.03.2014

    Fact File - Musculoskeletal challenges, overweight and obesity: healthy eating

    Musculoskeletal disorders especially osteoarthritis, a highly disabling and degenerative disease of the joints are amongst the common health consequences of overweight and obesity. 
  • 16.02.2014

    Fact File - Processed food is the real problem - not sugar!

    The press is full of information about the 'demon sugar'.
  • 27.01.2014

    Fact File - Can I drink alcohol and lose weight?

    Your alcohol consumption will depend upon what you want to achieve from your programme. For example if you would like to lose weight then the less alcohol you consume the easier it will be to lose body fat. However, if it is more important to you to have a glass of alcohol each day then yes you can still drink however your weight loss will be slower.
  • 27.01.2014

    Fact File - Do processed foods make me ill?

    If you want good health, energy, vitality and to stay (most of the time at least) out of the NHS or private medical system then treat your body to the fuel it is intended to eat. 
  • 09.06.2012

    Fact File - Are you a hormone-driven carbohydrate monster?

      Say the word hormone and most people immediately think of sex. And certainly the so - called 'sex hormones', testosterone and estrogen, have vital jobs to do, not just in regulating the sex drive but in maintaining good health in general.
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