Nutrition Archives | Fitbiz Training

The New US Food Pyramid – And Some History!

13.01.2026

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Did you know that it’s really only over the last 100 years that we’ve gained much understanding about nutrition?

Most vitamins and minerals weren’t discovered before the 1920’s. And, when they were discovered, we then discovered their uses for preventing and treating deficiency related diseases (like scurvy or rickets, for example) and so, diet strategies were suggested in order to tackle these, including RDAs (recommended daily allowances).

It wasn’t until the 90’s that we learned that these single nutrient theories were inadequate to explain the impact of diet on non-communicable disease. We learned […]

The Importance of Fibre

22.09.2025

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Health, Nutrition

Do you eat enough fibre?

It’s such a crucial part of your diet, and is correlated with some really positive health outcomes.

For example, people who eat over 19g fibre daily have a 32% lower disk of death, and a 40% lower risk of cardiovascular death.

People with type 2 diabetes have a 41% lower risk of death overall, just from eating enough fibre.

So, it’s time to increase your fibre intake!

ALL veggies are rich in fibre. Certain carbs are high in fibre too like potatoes, sweet potatoes, brown rice and oats.

There are some especially high […]

Does Eating Breakfast Make You Hungrier?

7.05.2025

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Nutrition, Recipes

Do you ever feel like eating breakfast makes you hungrier than if you’d skipped it?

For many of us, breakfast can be a bit of a double edged sword. If you get it right, you should be good until lunchtime. If you get it wrong, you’ll likely be grazing the kitchen an hour later!

Sometimes, we feel like we’re getting breakfast right, but it doesn’t seem to be satisfying us as much as we expect.

There’s one particular healthy breakfast which seems to consistently have this effect – and that’s a protein shake.

Now, I […]

Should You Supplement Creatine?

5.03.2025

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Health, Nutrition

I hear creatine is gaining popularity as a supplement, so I thought it would be handy to write about it so you can make an informed decision as to whether it’s something which might benefit you.

Creatine has been around for a very long time, it’s one of the most well researched and effective supplements for improving exercise performance and has long been taken by people who want this.

Now, it’s gaining popularity as a supplement for everyone because of its potential non-exercise based benefits.

The benefits of creatine are vast, but there is less research […]

Do You Get Up In The Night To Eat?

21.06.2024

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Mindset, Nutrition, Weight Loss

Do you get up during the night to eat?

Apparently, for those who do, the average overnight caloric intake is 700 calories.

That’s a lot of calories, especially if you’re looking to lose weight. You could easily be eating back your calorie deficit overnight, or even pushing the balance into weight gain.

But, if you do get up in the night to eat, I suspect you might already know that!

So, the question becomes: why do you get up in the night to eat?

Well, while the answer to this will vary person to person, I have some […]

Something You Might Not Have Thought Of

7.05.2024

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Health, Nutrition, Weight Loss

Do you drink while you’re eating in order to wash your food down?

Perhaps it’s worth reconsidering this.

If you can eat your meals without drinking, you’ll find it slows your eating down.

Its great to eat more slowly for various reasons.

Thinking about weight loss, one great reason is that it takes a while for your body to let you know that you’ve eaten enough. So, if you’ve eaten slowly, you’re less likely to have over eaten before you get the signal.

Next, eating more slowly means better digestion. Your digestion works best […]

Tasty Food For Weight Loss

22.03.2024

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Health, Nutrition

If you want to lose weight, you are allowed to eat tasty food!

I LOVE good food. I enjoy choosing, shopping for and preparing a nice meal.

As I’ve said before, a meal that looks good and tastes good is more satisfying than a meal made up with the same calories and nutrients but which looks a mess and isn’t especially tasty.

Likewise, herbs and spices add calorie free flavour – and a surprising amount of extra nutrition too.

Remember that any real food is healthy food.

You don’t need to survive on plain chicken and broccoli if […]

About Plant Points

22.06.2023

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Nutrition

I quite like the idea of plant points.

It’s something which the American Gut Project came up with a while ago and which seems to be gaining popularity lately.

I like the concept of focussing on increasing your intake of certain foods, and allowing the less preferable foods to naturally reduce. This is an approach I’ve used with clients for years.

Now, first up: plant points do NOT mean that eating plant based is the way to go.

(In fact, I’ll be posting something about this in the Facebook Group next week)

Protein is really important and […]

My Three Step Strategy For Beating Cravings

10.10.2022

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Nutrition, Weight Loss

Cravings. They can be a mega beast can’t they – the de-railer of many a plan, and something that can lead to an on and off cycle with heading towards your goals.

It’s a topic of such interest and importance to so many of us that I would like to show you my clear, three step plan to help you overcome your cravings for good. I’ll be explaining it in a free video talk on 20th October at 10am.

This is not a quick fix type of plan. It might even be things you’ve […]

What Supplements Should I Take?

20.09.2022

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Fitness, Health, Nutrition

Let me begin by confirming that I am not about to try to sell you a particular brand of supplements, as is usually the case with these kinds of articles!

As you might imagine, I get asked about supplements a lot. It can be quite a confusing area, and there are a lot of supplements out there which can and do help, but there are also plenty which are unlikely to offer any benefits!

It’s also worth considering the reason you’re looking for a supplement which can add another thing to consider. This doesn’t mean the benefit […]