Nuffield Health Personal Best Programme Advice Hub

Greek chicken and roasted vegetables recipe

This tasty, gluten-free and dairy-free dish of chicken and brightly-coloured vegetables is based on the heart-healthy Mediterranean diet.

The essential gym floor jargon buster

Plyometric? Superset? What does it all mean? Find out with our simple guide to fitness terminology.

BMI calculator: what do your results mean?

Learn how to calculate your BMI and analyse the results.

Eczema | 5 ways changing your diet could help

Your diet could be having an effect on your skin's condition. Find out how adapting your diet could help relieve your symptoms of eczema.

Cooking oils | A guide to the healthiest fats

Flavour isn’t the only thing to consider when choosing which fats to cook with. Mary Cotter explains how choosing the right oils can have a huge benefit for your health too.

How to build a healthy breakfast infographic

Use our mix and match guide below to create a variety of delicious and nutritious balanced breakfasts.

9 ways to lower your cholesterol with a healthy diet

Diet plays a vital role in lowering our cholesterol. In this article, Dr Unnati Desai explores 9 ways you can adjust your food intake to help get your reading down.

Finding the sugar balance

Discover the problems and benefits of sugar and learn how to maintain a healthy sugar level throughout the day.

Workplace health | The 5-minute office workout

Whether you work in an office or from home, it doesn’t take long for poor posture and an unergonomic workspace to damage to your back. At work, one of the best things you can do for your long-term health and productivity is to get up and take regular breaks away from your workstation.

5 ways cardio exercise is good for your health

Recent fitness trends have placed a greater focus on resistance training, but that's no reason to ignore the benefits of cardiovascular exercise. Nuffield Health's Head of Fitness, Chris Foster, provides the reasons cardio can improve your health.

Goal setting for nutrition

When considering our nutrition there may be a temptation to jump into a ‘new’ diet or revamp our eating habits all at once. Studies continue to show that although this might show success in the short term, this doesn’t provide sustainable change. Steph Weekes, Registered Nutritional Therapist, outlines six key points to take on board when setting goals and making changes to your nutrition.

5 tips for beginners at the gym

Joining the gym for the first time can be a daunting experience, regardless of your age or ability. But help is at hand. Personal Trainer Denise Collman shares her top tips on getting the best start.

5 simple store cupboard recipes

Your pantry can be a source of some delicious dishes using the simplest of ingredients. Our nutritional expert, Anna Pugh, shares five easy store cupboard recipes to get you started.

Healthy snacks you can eat if you have high blood pressure

If you suffer with high blood pressure, snacking can be difficult. Living with hypertension can mean drastic dietary changes that mean some fatty, high-calorie snacks are now off the menu. Thankfully, there are many tasty alternatives to your favourite snacks. Keep reading to find out how you can still enjoying snacks if you have high blood pressure.

6 signs sleep apnoea is ruining your day

It’s estimated sleep apnoea goes undiagnosed in as many as 5% of adults in the UK. The difficulty of course, is it only happens while you sleep. Here are six signs to wake up to.

5 exercise tips to control high blood glucose levels

A high blood glucose level (which may also be referred to as a high blood sugar level) can be actively controlled through exercise.

British sweet potato cottage pie

Swapping white potatoes for vitamin A-rich sweet potatoes creates a healthier cottage pie recipe.

10 tasty ways to top up on calcium

We need to regularly replace calcium in our bodies to keep our bones and teeth strong, but it's not just milk that can boost your calcium levels. Here's our guide to some of the more surprising calcium-packed foods.

Top tips for healthier snacking

Living the busy lives that we do it can be hard to keep track of the food that we eat. Snacking is a quick fix for when we’re on the go and can be a good way to maintain our blood sugar levels, but it can also lead to unhealthy eating and weight gain.

Diet tips to combat stress and anxiety

Stress can take its toll on your body over time and one way it does this is by depleting your body’s stores of nutrients. Don’t let stress beat you – find out what you need to do to get back on form.

Weight management for healthy joints

If you’re experiencing joint pain, one of the most important things to do is keep your weight down. Follow our healthy guide to weight loss to lessen the load on your joints.

5 ways to regain control of your physical health

The past 18 months have been immensely challenging. The stress of the pandemic and being confined to our homes has understandably resulted in some unhealthy habits. Prevention Lead Gosia Bowling and Head of Emotional Wellbeing Brendan Street discuss how we can get fitter and healthier, from exercising more to having a better sleep routine.

20 life hacks to turn your health around

Want to live a healthier lifestyle? But struggle to find the time or motivation to eat better and stay active. Our experts share 20 simple hacks you can build into your daily routine to help improve your diet and get you moving.

Moroccan chicken and sweet potato tagine

A tasty alternative to Moroccan Lamb Tagine, using gluten free quinoa instead of couscous, with a nutritional focus on keeping a healthy back.

How can a hot bath help you get to sleep?

A dip in body temperature can help get you off to sleep.

Gym hacks | Time-saving tips for busy people

Too busy to workout? Making time for your fitness will always pay off, so here's some tips from our Personal Trainers to help you keep on track with your health when time is short.

Healthy snacking | Roasted chickpeas

Roasted chickpeas are a great snack for slow-release energy to help you feel fuller for longer. Nutritional Therapist Mary Cotter dishes out the recipe.

How to combat stress with exercise

The health of your mind and body are intrinsically linked, but only 3 in 10 people acknowledge that exercise helps their mental health, according to latest data from our Healthier Nation Index. We'll discuss how physical activity can help to prevent and manage stress.

5 easy tips to get active and improve your fitness

Not getting as much exercise as you’d like? Whether you’re still working from home, or you’ve become less active since the pandemic, Professor Ben Kelly, Head of Clinical Research has five tips to help get you moving and improve your health.

What to eat to recover from illness

If you've been unwell it can be tempting to eat comfort foods, but the best way to recover is to be clever about what you eat. Nutritional Therapist Jessica O'Dwyer offers some advice.

3 tips for avoiding injury at the gym

Recently joined the gym or returning to training after a long break? There may be a risk of doing too much too soon. Senior physiotherapists Emily Jackson and Daniel Gibson, share their top tips for training safely, and what to do if you suffer from a sports injury.

Healthy snacking | Coconut popcorn

Popcorn is a great source of wholegrain, antioxidants and fibre. Nutritional Therapist Mary Cotter explains why adding coconut makes this simple recipe even better.

Exercise for the elderly | The importance of staying active as we age

As we get older, it’s important we don’t give up exercise and physical activity completely. Research suggests that regular exercise and maintaining a healthy amount of movement throughout life can significantly mitigate the negative impact of these changes.

Thai seafood curry

This gluten-free, dairy-free and protein-packed curry contains ingredients that support liver function as well as holding anti-inflammatory properties.

How CBT formulas can help you sleep better | Sleep hygiene and stimulus control

Nuffield Health's Head of Charity Brendan Street shares two cognitive behavioural therapy techniques to help retrain your body and mind to sleep well at night.

Gym workouts for beginners

Going to the gym for the first time doesn’t need to be daunting. Adam Hameed, personal trainer at Nuffield Health, offers some beginner workouts to help you feel confident and get the most out of your gym time.

5 tips for reaching your fitness goals

The new year is a good time to build motivation and focus on becoming fitter and healthier, but that initial drive can lessen over time. Matt Burge, Fitness & Wellbeing Manager, shares five simple ways to help you accomplish your fitness goals.

Calories vs exercise: the ins and outs of energy

They say mathematics can explain the universe. It can also explain why you’re not achieving your weight loss goals. Head of Preventative Medicine, Dr Ben Kelly crunches the numbers.

Keeping your eyes healthy

Some of us may be at higher risk of developing sight problems, but by having regular eye tests and making small adjustments to our habits and diet, we can support good eye health.

How to manage emotional eating

Brendan Street, our Professional Head of Emotional Wellbeing, provides some insight into why we may eat emotionally and provides some tactics to helps us limit it.

Fitness training types explained

There's a lot of confusing terminology thrown around in the fitness industry. Senior Personal Trainer Phil Goulding breaks through the jargon to explain the definitions of the key training terms.

A visual guide to good food portions

Learn how to control your portion size for a healthier way to eat with this visual guide from nutritional therapist Mary Cotter.

Blood pressure numbers explained

Not sure what to make of your blood pressure? Here’s how the numbers work.

Recover from injury faster with these healing foods

Physiotherapy and surgery aren't the only remedies for injury. Adapting your diet can help support a faster recovery too. Shirley Ward explains.

The essential guide to avoiding hangovers

Many of us like a drink now and then but no one likes a hangover. Here's how to save the morning after the night before.

5 nutrition tips for a healthy immune system

Follow these tips for building a healthy immune system to help fight infection.

Healthy and delicious ingredients to add to oats

Create hundreds of nutritious oat recipes with these tasty topping suggestions from Nutritional Therapist Jessica Andersson.

How to break 4 bad eating habits

Our brains are telling us to eat more while our bodies suffer for it. Research Fellow and behaviour expert, Dr Sophie Attwood explains four bad habits you’ve probably formed and how to break them.

5 nutrition tips for when PMS strikes

That time of the month? Nutritional Therapist Lisa Holmes explains how eating well can help beat those PMS blues.

Enjoy food more with these mindful eating tips

The ancient practice of mindful eating can enable us to enjoy the food we eat, maintain a healthy weight, and avoid a whole range of health problems. Tracey Strudwick explains.

Weight management | Your questions answered

From fad diets to targeting fat with exercise, our expert panel answered your questions on weight management. Find out what advice they had for reaching and maintaining a healthy weight.

How cooking mindfully (not mindlessly) can help your health

Taking time in the kitchen could be a novel way to improve your health. Nutritional Therapist Shirley Ward explains how.

Good sleep hygiene | Expert tips for better sleep

Sleeping well is essential for your health and wellbeing, but many of us struggle to get quality sleep. Senior Health and Wellbeing Physiologist Luke Cousins shares nine lifestyle tips to help you sleep better.

How to succeed at your fitness goals

Finding the motivation to exercise and change your lifestyle can be challenging. Discover how to reach your long-term fitness goals.

How to relieve stress at work

If the emails are stacking up and you feel like it's all getting too much, take some advice from Physiologist Marcus Herbert on how to relieve stress at work.

Race nutrition | What to eat for performance and recovery

What you eat on race day can mean the difference between hitting a record on the finish line, or not finishing at all. Ashleigh Ahlquist provides her nutrition tips for sustaining energy and a speedy recovery.

Nutrition tips for boosting energy

Food is an energy source. Used well, it will maintain a steady energy level throughout the day, used badly and your energy levels will peak and trough, along with your ability to function properly. Our expert tips will help you get the most out of your diet to feel great every day.

What to eat after a workout

After a workout, food can help you to repair, refuel and recover.

Body fat percentage: the hidden health number

Your health isn’t just about the number on the scales. Here’s what having above average body fat percentage means for you, even if your BMI is normal.

Exercise and sleep | The best way to exercise for better sleep

Exercise can have a positive impact on our sleep. Physical activity has proven benefits for improving sleep quantity and quality, giving you even more reason to maintain a regular workout routine. Find out more about the relationship between exercise and sleep and how getting active can help you find a good night’s sleep.

A guide to proteins

Why do we need protein? How can we be sure we’re eating enough of the right kinds? Nuffield Health Nutritional Therapist Tracey Strudwick explains.

Controlling cholesterol

A healthy cholesterol level isn’t just about having less of the bad, it’s also about having plenty of the good. Here’s what healthy levels look like.

Top 4 worries for gym beginners sorted

You’ve taken control of your health and wellbeing and joined the gym, so why the worry? Senior Wellbeing Personal Trainer, Graham Morland, tackles first-time gym-goer anxieties head on.

5 exercises to normalise blood pressure levels

Exercise is a great way to help lower your blood pressure levels. Ben Kelly, Director of Research and Outcomes, explains five of the best exercises.

What to eat before a workout

What you eat before a workout can make a big difference to your performance and results.

How to build a healthy lunch

A good lunch will fill you up and provide all the energy and nutrients you need to last until dinner time. Our mix and match guide will help you create delicious and healthy lunches.

What are antioxidants and why are they good for you?

"This food is high in antioxidants,” says the marketing on the pack. But what are antioxidants, and why are they good for you?

How to build a healthy dinner

Dinner time provides a great opportunity to fill up on great nutrients, especially if you’ve had a busy day at work or with the family. Our mix and match guide will help you create delicious and healthy dinners.

Andy: no more excuses

Andy had noticed he was getting larger. He was aware that his chest would get tight, and he preferred to hide in the back of photographs. But it wasn't until he applied for the Healthy Weight Programme that he realised how close he was to a catastrophic event.

How to build a healthy breakfast

Having a good breakfast is the best start to any day, but it can be difficult to know what foods will give you the lasting energy you need. Our mix and match guide will help you create delicious and healthy breakfasts.

Finding the sugar balance infographic

Do you know how much sugar you should be consuming? Sugar is part of a healthy balanced diet but as it is can be hidden in foods we often consume too much. This sugar infographic explains how to find the balance.

In praise of good cholesterol

It’s a common misconception that all cholesterol is bad for your health. Nuffield Health Professional Head of Physiology, Justin Jones, explains not only what good cholesterol is, but also how to increase the levels of it in your system.

How to build a healthy lunch infographic

Use our mix and match guide below to create a variety of delicious and nutritious balanced lunches.

5 food tips to help reduce high blood glucose levels

Blood glucose levels can be improved by changing your diet. Here are five tips to get you started.

Eat your way to a healthier heart

What you eat can have a huge impact on the health of your cardiovascular system, so take control your risk of heart disease by making smart food choices.

Muscle metabolism: organising your warehouse

Dr Ben Kelly explains why the real key to burning fat lies in understanding how your muscles work.

5 exercise tips to help control cholesterol levels

If you’ve been told your cholesterol levels are high, there are exercise habits you can adopt to help combat the problem.

How to build a healthy dinner infographic

Use our mix and match guide below to create a variety of delicious and nutritious balanced dinners.

Healthy snacking | Energy balls

If you're in need of an energy boost that will last, these protein-packed energy balls are just the thing. Nutritional Therapist Mary Cotter provides this simple and delicious recipe.

Top tips to eat yourself happy

During the autumn and winter months a lack of sunlight can lead to a lower mood and an increased likelihood of suffering from Seasonal Affective Disorder (SAD). But you don't have to hop on a plane or pay for light therapy, changing what you eat can improve your mood. Here are six our top tips from Head of Nutrition, Natalie Braithwaite.

Marathon training | What to eat for the best results

Nuffield Health Nutritional Therapist Joanne Hart provides a food training programme to help you improve your performance throughout your marathon training and on the big day.

Spanish tortilla recipe

This protein-rich meal is suitable for breakfast, lunch or dinner. It also freezes well for easy family meal planning.