Blog Posts

Winter warmer recipes

Find a collection of our favourite recipes to keep you feeling warm and nourished this Winter!

Written by Fiona Moncrieff
Updated today

How to get started with exercise

Many of us face barriers to exercise including our age, mobility, or busy lifestyle. Find advice to overcome these barriers in this article.

Written by Fiona Moncrieff
Updated over a week ago

Eating out guide

Information on choosing balanced meal options for a range of popular cuisines

Written by Fiona Moncrieff
Updated over a week ago

Our top tips to boost your motivation!

How to overcome a dip in motivation and stay motivated in the future

Written by Fiona Moncrieff
Updated over a week ago

Gut health - prebiotics and probiotics

What is a pre and probiotic and how are these beneficial for gut health

Written by Fiona Moncrieff
Updated over a week ago

Can I have gravy?

Written by Fiona Moncrieff
Updated over a week ago

Our top tips for the Christmas season 🎄

Find advice on how to navigate the festive season, including tips on food choices, staying active, and preparing your mindset

Written by Fiona Moncrieff
Updated over a week ago

Polycystic ovary syndrome (PCOS)

Information on PCOS, the causes, and some strategies to help improve symptoms of this condition

Written by Fiona Moncrieff
Updated over a week ago

Can I drink alcohol?

Written by Fiona Moncrieff
Updated over a week ago

I find myself craving sweet food, especially after dinner. What should I do?

Written by Fiona Moncrieff
Updated over a week ago

What type of yoghurt is best?

Written by Fiona Moncrieff
Updated over a week ago

Can I have processed meats such as bacon and ham?

Written by Fiona Moncrieff
Updated over a week ago

Why should I reduce caffeine?

Why do we recommend being mindful of your caffeine intake on the programme?

Written by Fiona Moncrieff
Updated over a week ago

What are processed foods?

The official definition of a 'processed food' and the foods we recommend you limit on the programme

Written by Fiona Moncrieff
Updated over a week ago

Alternative ways to measure your progress

Weight is one indicator of progress, but it doesn't always reflect our overall health. Learn about other methods to track your progress.

Written by Fiona Moncrieff
Updated over a week ago

Hypothyroidism and weight loss

What is an underactive thyroid, how will this impact on my weight loss, how can I best manage this condition through my diet and lifestyle?

Written by Fiona Moncrieff
Updated over a week ago

Does hummus count as a carbohydrate serving?

Hummus is a great source of protein, but it does also contain complex carbohydrates

Written by Fiona Moncrieff
Updated over a week ago

How much fruit should I eat each day?

Information about fruit, our fruit recommendations, and serving sizes of fruit

Written by Fiona Moncrieff
Updated over a week ago

How to maintain your healthy habits while camping

Advice on how to enjoy your camping trip while still keeping up with your healthy habits

Written by Fiona Moncrieff
Updated over a week ago

Periods and weight gain

How to manage food cravings, fluid retention, and other symptoms around your monthly period

Written by Fiona Moncrieff
Updated over a week ago

Can I have Diet Coke or other diet fizzy drinks?

We recommend avoiding products with artificial sweeteners, including Diet Coke and other diet fizzy drinks

Written by Fiona Moncrieff
Updated over a week ago

How much cheese can I have?

How much cheese to have in a meal or snack and the reasons why we don't provide specific portion guidelines for all foods

Written by Fiona Moncrieff
Updated over a week ago

Can I have honey or maple syrup?

Information on why we recommend avoiding honey and maple syrup

Written by Fiona Moncrieff
Updated over a week ago

Can I have sugar-free squash?

We recommend avoiding products with artificial sweeteners, including sugar-free squash

Written by Fiona Moncrieff
Updated over a week ago

Can I have bread?

Information on the types of bread we recommend choosing and portion sizes

Written by Fiona Moncrieff
Updated over a week ago

Can I have mayonnaise?

Information on mayonnaise to choose / avoid and a homemade mayo recipe

Written by Fiona Moncrieff
Updated over a week ago

Personal fat threshold - part 4

Part 4 in this series of four articles on the physiology behind the development of type-2 diabetes.

Written by Fiona Moncrieff
Updated over a week ago

Personal fat threshold - part 3

Part 3 in this series of four articles on the physiology behind the development of type-2 diabetes.

Written by Fiona Moncrieff
Updated over a week ago

Personal fat threshold - part 2

Part 2 in this series of four articles on the physiology behind the development of type-2 diabetes.

Written by Fiona Moncrieff
Updated over a week ago

Personal fat threshold - part 1

Part 1 in this series of four articles on the physiology behind the development of type-2 diabetes.

Written by Fiona Moncrieff
Updated over a week ago

What can I eat? Our list of foods to choose

A list of foods we recommend eating on the Second Nature programme

Written by Fiona Moncrieff
Updated over a week ago

Building balanced meals

How to build a healthy plate including recommended portion sizes of macronutrients for lunch and dinner

Written by Fiona Moncrieff
Updated over a week ago

What should I eat on days I exercise?

Written by Becky
Updated over a week ago

Can I use gram flour?

Written by Fiona Moncrieff
Updated over a week ago

Can I do the programme if I have type 1 diabetes?

Written by Fiona Moncrieff
Updated over a week ago

Can I eat dessert?

Written by Fiona Moncrieff
Updated over a week ago

How many eggs can I eat?

The nutritional benefits of eggs and why we don't limit the number of eggs you can eat each week

Written by Fiona Moncrieff
Updated over a week ago

Which oil should I use for cooking?

Written by Fiona Moncrieff
Updated over a week ago

Is it normal to experience constipation at the start of the programme?

Written by Fiona Moncrieff
Updated over a week ago

I have a nut allergy, what can I substitute for nuts in the recipes?

Written by Fiona Moncrieff
Updated over a week ago

Should I reduce saturated fat if I have high cholesterol levels?

An overview of cholesterol, it's role in the body, and why the Second Nature guidelines can help to optimise your cholesterol levels

Written by Fiona Moncrieff
Updated over a week ago

Will foods high in saturated fat increase my risk of heart disease?

Written by Fiona Moncrieff
Updated over a week ago

Why don't we count all foods that contain carbohydrates in the daily allowance?

Written by Fiona Moncrieff
Updated over a week ago

Are the Second Nature guidelines suitable for children?

Written by Fiona Moncrieff
Updated over a week ago

How big should my portion sizes be at meals?

Guidance on portion sizes, how much to eat, and how to build a balanced meal.

Written by Fiona Moncrieff
Updated over a week ago

Can I have sugar-free nicotine lozenges and chewing gum?

Written by Fiona Moncrieff
Updated over a week ago

Can I drink milk?

Written by Fiona Moncrieff
Updated over a week ago

Can I eat foods with less than 5g of sugar per 100g?

Written by Fiona Moncrieff
Updated over a week ago

Can I eat low-fat foods?

Written by Fiona Moncrieff
Updated over a week ago

What vegan substitutes can I use?

Written by Fiona Moncrieff
Updated over a week ago

What drinks will count towards my daily fluid intake?

Written by Fiona Moncrieff
Updated over a week ago

Can I do fasting on the Second Nature programme?

Written by Fiona Moncrieff
Updated over a week ago

How to calculate carbohydrate servings

Instructions on how to calculate your carbohydrate serving sizes from food labels and recipes, plus other ways to measure your carb portions

Written by Fiona Moncrieff
Updated over a week ago

What happens after Reset?

Written by Fiona Moncrieff
Updated over a week ago

How your gut may be influencing your mood

Written by Fiona Moncrieff
Updated over a week ago

Top tips from Health Coaches

Written by Fiona Moncrieff
Updated over a week ago

Overcoming food cravings

Written by Fiona Moncrieff
Updated over a week ago

The Hunger Scale

Written by Fiona Moncrieff
Updated over a week ago

A visualisation for habit change

Written by Fiona Moncrieff
Updated over a week ago

Quiz - what type of eater are you?

Written by Fiona Moncrieff
Updated over a week ago

Family-friendly meals and adaptations

Written by Fiona Moncrieff
Updated over a week ago

Do foods containing fats make us fat?

Written by Fiona Moncrieff
Updated over a week ago

Set point theory - the weight loss secret no one talks about

Written by Fiona Moncrieff
Updated over a week ago

Workout 9 - Level 3

Written by Fiona Moncrieff
Updated over a week ago

Workout 9 - Level 2

Written by Fiona Moncrieff
Updated over a week ago

Workout 9 - Level 1

Written by Fiona Moncrieff
Updated over a week ago

Workout 8 - Level 3

Written by Fiona Moncrieff
Updated over a week ago

Workout 8 - Level 2

Written by Fiona Moncrieff
Updated over a week ago

Workout 8 - Level 1

Written by Fiona Moncrieff
Updated over a week ago

Workout 7 - Level 3

Written by Fiona Moncrieff
Updated over a week ago

Workout 7 - Level 2

Written by Fiona Moncrieff
Updated over a week ago

Workout 7 - Level 1

Written by Fiona Moncrieff
Updated over a week ago

Workout 6 - Level 3

Written by Fiona Moncrieff
Updated over a week ago

Workout 6 - Level 2

Written by Fiona Moncrieff
Updated over a week ago

Workout 6 - Level 1

Written by Fiona Moncrieff
Updated over a week ago

Workout 5 - Level 2

Written by Fiona Moncrieff
Updated over a week ago

Workout 5 - Level 1

Written by Fiona Moncrieff
Updated over a week ago

Workout 4 - Level 3

Written by Fiona Moncrieff
Updated over a week ago

Workout 4 - Level 2

Written by Fiona Moncrieff
Updated over a week ago

Workout 4 - Level 1

Written by Fiona Moncrieff
Updated over a week ago

Workout 3 - Level 3

Written by Fiona Moncrieff
Updated over a week ago

Workout 3 - Level 2

Written by Fiona Moncrieff
Updated over a week ago

Workout 3 - Level 1

Written by Fiona Moncrieff
Updated over a week ago

Workout 2 - Level 3

Written by Fiona Moncrieff
Updated over a week ago

Workout 2 - Level 2

Written by Fiona Moncrieff
Updated over a week ago

Workout 2 - Level 1

Written by Fiona Moncrieff
Updated over a week ago

Workout 10 - Level 1

Written by Fiona Moncrieff
Updated over a week ago

Workout 10 - Level 2

Written by Fiona Moncrieff
Updated over a week ago

Workout 10 - Level 3

Written by Fiona Moncrieff
Updated over a week ago

Workout 1 - Level 3

Written by Fiona Moncrieff
Updated over a week ago

Workout 1 - Level 2

Written by Fiona Moncrieff
Updated over a week ago

Workout 1 - Level 1

Written by Fiona Moncrieff
Updated over a week ago

Warm up

Written by Fiona Moncrieff
Updated over a week ago

Tips for a better sleep

Written by Fiona Moncrieff
Updated over a week ago

Vegan and vegetarian recipes and resources

Written by Fiona Moncrieff
Updated over a week ago

The Second Nature Scale

Written by Fiona Moncrieff
Updated over a week ago

Staying healthy this Eid

Written by Fiona Moncrieff
Updated over a week ago

Preparing for last-minute meals

Written by Fiona Moncrieff
Updated over a week ago

Second Nature workouts

Written by Fiona Moncrieff
Updated over a week ago

Weekly planning tool

Written by Fiona Moncrieff
Updated over a week ago

Our tips for a successful Ramadan

Written by Fiona Moncrieff
Updated over a week ago

How will a lower-carb diet impact on my exercise?

Nutrition and exercise: ways to adapt the Second Nature guidelines

Written by Fiona Moncrieff
Updated over a week ago

Nigerian meal planning

Written by Fiona Moncrieff
Updated over a week ago

Navigating the supermarket

Written by Fiona Moncrieff
Updated over a week ago

Navigating Easter during lockdown

Written by Fiona Moncrieff
Updated over a week ago

Navigating the office environment

Written by Fiona Moncrieff
Updated over a week ago

Meal planning template

Written by Fiona Moncrieff
Updated over a week ago

Living with menopause

Written by Fiona Moncrieff
Updated over a week ago

Living with IBS

Written by Fiona Moncrieff
Updated over a week ago

Hot drinks survey 2016 - Action on Sugar

Written by Fiona Moncrieff
Updated over a week ago

Guidance for shift workers

Written by Fiona Moncrieff
Updated over a week ago

Food and mood journal

Written by Fiona Moncrieff
Updated over a week ago

Exercises for knee pain - workout 2

Written by Fiona Moncrieff
Updated over a week ago

Flavoured water recipes

Written by Fiona Moncrieff
Updated over a week ago

Cool down and stretch

Written by Fiona Moncrieff
Updated over a week ago

Cardio workout

Written by Fiona Moncrieff
Updated over a week ago

Exercises for knee pain 1 - workout 1

Written by Fiona Moncrieff
Updated over a week ago

When is the best time to exercise

Written by Fiona Moncrieff
Updated over a week ago

Exercise - Progression and rest

Written by Fiona Moncrieff
Updated over a week ago

Should you exercise when you are unwell

Written by Fiona Moncrieff
Updated over a week ago

Anaerobic Workouts

Written by Fiona Moncrieff
Updated over a week ago

Exercise - Warming up and cooling down

Written by Fiona Moncrieff
Updated over a week ago

Building your aerobic base

Written by Fiona Moncrieff
Updated over a week ago

Measuring Intensity

Written by Fiona Moncrieff
Updated over a week ago

What is anaerobic exercise

Written by Fiona Moncrieff
Updated over a week ago

Eating well on a budget

Written by Fiona Moncrieff
Updated over a week ago

Diwali - The festival of light

Written by Fiona Moncrieff
Updated over a week ago

Distorted thoughts

Written by Fiona Moncrieff
Updated over a week ago

A guide to vegetarian eating

Written by Fiona Moncrieff
Updated over a week ago

A guide to vegan eating

Written by Fiona Moncrieff
Updated over a week ago

A guide to introducing new habits

Written by Fiona Moncrieff
Updated over a week ago