How to bulkThis involves eating a controlled calorie surplus to help maximise muscle gains without packing on extra fat mass. Here’s how to do it:Calories: aim to eat 10-20% more calories than your ‘maintenance’ allowanceProtein: maintain a high intake of around 1.6-2g/kg body weight to help maintain muscle gainsCarbohydrates: ensure a moderate-high intake (around 50-60%…

1. WholegrainsWholegrains such as wholemeal bread, wholewheat pasta, oats, wholegrain rice, wholewheat couscous, quinoa and popcorn are all rich in fibre. They are made up using the ‘whole’ of the grain, which keeps in tact the fibrous outer layer, unlike refined carbohydrates that have been stripped of the high-fibre outer layer of the grain.Fibre is…

While bowel cancer is still rare (one in 14 men and one in 19 women are diagnosed every year in the UK), and 94 per cent of diagnosed people are over the age of 50, one study found that incidence rates in young adults in the US have nearly doubled since the early 1990s, and…

When and why did the protein trend start?It’s difficult to pin down exactly when we all became obsessed with protein. Some might say it all began in the 60s when we began demonising carbs and fat, or in the 1980s where body building culture, with figures like Arnold Schwarzenegger, bought attention to protein as a…

I felt conflicted. On the one hand, I know my mini fridge of energy drinks would make a nutritionist shudder, but is a daily bowl of my favourite cereal really going to kill me? The more I investigated UPFs, the more I realised just how much they permeated my diet, without me even realising. So,…

Pumpkin Oatmeal Chocolate Chip Cookies – A trio of three delicious flavors including pumpkin, oats and chocolate chips come together to create one unforgettable autumn treat! These pumpkin oatmeal cookies are made rich with butter, chewy with oats, decadent with chocolate chips, soft and flavorful with pumpkin and spices, and of course nicely sweet with…

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“The food scene is great. Now, if anyone has been to Glasgow, you’ll know that it’s a city that’s all about being down to earth and it’s fun, and the food is very reflective of that. It took us a bit longer to get our first Michelin star, but what it doesn’t have in Michelin…