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  • Time to Slap on the BROCCOLI? Compound in Vegetable Found to Protect Against Sunburn and Skin Cancer

     

    ● Compound called sulforaphane prevents growth of cancer cells

    ● Also triggers chemoprotective genes - such as the Nrf2 gene.

    ● Nrf2 protects healthy tissue from the toxic effects of chemotherapy drugs.

    ● Broccoli rubbed into skin was also found to prevent sunburn

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  • Higher Levels of Omega-3 in Diet Associated with Better Sleep

     

    A randomised placebo-controlled study by the University of Oxford suggests that higher levels of omega-3 DHA, the group of long-chain fatty acids found in algae and seafood, are associated with better sleep. The researchers explored whether 16 weeks of daily 600 mg supplements of algal sources would improve the sleep of 362 children. The children who took part in the study were not selected for sleep problems, but were all struggling readers at a mainstream primary school. At the outset, the parents filled in a child sleep questionnaire, which revealed that four in ten of the children in the study suffered from regular sleep disturbances. Of the children rated as having poor sleep, the researchers fitted wrist sensors to 43 of them to monitor their movements in bed over five nights. This exploratory pilot study showed that the children on a course of daily supplements of omega-3 had nearly one hour (58 minutes) more sleep and seven fewer waking episodes per night compared with the children taking the corn or soybean placebo. The findings are due to be published in the Journal of Sleep Research.

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  • Pre-Workout Nutrition - Part Two

     

    In this short series we have are looking at what to eat before workouts and competitions to make sure that you get your best after every session. In the last blog we talked about what supplements to consider before a workout/competition. This blog is going to look at what (if anything) you should eat before exercise, in particularly relating to carbohydrates.

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  • Pre-Workout Nutrition - Part One

     

    What you eat before exercise is not a black and white subject. There is no one recommendation that can be made because everyone is different, each training session is difference and sports have their own specific demands that require different nutritional approaches. It also depends on what on each specific situation. For example, are you preparing for a training session or competition? Is your training high intensity or low intensity? Is it more endurance or strength based? Therefore, some of the points here come with a few caveats and are may not always apply. Part 1 of the pre-workout blog will focus on some supplements that have been shown to improve performance.

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  • High Fat Diets

     

    There has been a slow change in thinking by many nutrition ‘experts’ over the last few years. For so long it has been advised that carbohydrates should form the basis of our diets and that fat (particularly saturated fats) should be limited. This notion has been challenged by a number of high profile experts who are now advising that we eat high fat, or ketogenic, diets. What has since been started is almost a “black and white”, “us vs them” battlefield between advocates and opponents to high fat diets.

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  • Fat Loss - Part Two

     

    Exercise for fat loss

    In the second part of this fat loss blog, we’re going to look at some of the most common questions relating to exercise and fat loss. But first, it is important to remember that exercise is only one part, without the right nutrition plan in place it is often difficult to get the results your efforts deserve. Remember, it is much harder to burn a few hundred calories compared to how easy it is to eat a few hundred.  If you missed it, don’t forget to have a look at Part one of the fat loss blog.

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  • Fat Loss - Part One

     

    At the start of the year it seems that everyone is looking to lose the weight that may have piled on through the Christmas splurge and to get into shape before the summer. This often leads to people falling into the trap of following the latest diet and jumping head first into something unsustainable. In fact, a survey of over 2000 people showed that 4 out of 5 would be dieters would have given up before January even finishes. This two-part blog is going to cover some of the very basics into the mechanisms behind weight loss from a nutrition, supplementation and exercise point to help you start a more sustainable plan.

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  • Colds, Sniffles, Sneezing & Flu

     

    The winter months often are often associated as the time of year when we are more susceptible to coughs and colds. The common cold is one of the most widespread illnesses and is a leading cause of visits to the doctor and absenteeism from school and work. Although there has never been a definitive explanation why we might be more at risk during the colder months, there are some evidence-based recommendations as to how we can reduce either the number of colds we encounter or how long they last. Here, we’ll take a look at some of the fact and fiction of some of the most popular supplements for the cold season.

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  • Antioxidants: Why 'Five a Day'?

     

    So we are all told to eat our ‘Five-a-day’ fruit or veg, but why? What is the reason? To keep us healthy? To ward off disease? To lose weight? To stop ageing? Because they are better for us?.....

    …….and super foods, what is a super food? The brightly coloured foods which carry around the label of super foods such as Blueberries, Pomegranate and Cranberries, why are these so good for us?

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  • Nutrition For Exam Periods - Stressful Times!

     

    Exam periods are typically times where stress and anxiety is high. The pressures of doing well brings on its own stress which is often made worse from a lack of sleep, a drop in our nutrition quality and the extreme levels of focus and concentration we exert on our brains. While good nutrition might not make up for any gaps in knowledge you’re being examined on, it can help increase concentration levels and help maintain energy over this period. Here are a few points to help you stay on track...

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