A smoothie is a great way to start the day, and with a little imagination you can give yours a real kick.Have a little patience with the preparation: a study from Penn State University in the US found that people whose smoothies were blended
your ride.Myth 3: Dairy triggers inflammationThe truth "There's mixed evidence on whether dairy is pro- or anti-inflammatory," says Anding. One study published in the June 2008 Journal of Nutrition suggests that milk products reduce inflammation
Tomatoes taste great (if you choose carefully and don't leave them in the fridge - they don't like the cold) and they're stuffed with things that are good for you, notably vitamins C, A and K, and the carotenoid lycopene. Many studies suggest
in 1651 and today we drink more than 70 million cups of coffee every day.With more than 21,000 studies on coffee's stimulant, caffeine, scientists have solved pretty much every mystery associated with the popular drink, aside from the point
with vitamin B12 (which helps metabolise energy), iron (which transports oxygen to muscles) and zinc (which bolsters the immune system). Red meat gets a lot of bad press and it can have its nutritional drawbacks, but not if you choose wisely.Your Concern
of studies by the US Center for Genetics, Nutrition and Health. There are plenty of other choices.Expand your tastesNot all fats are created equal. Experts say the most nutritious way to go is with a few different cooking oils to help balance your intake
at least 50g of carbohydrate every two hours until your next main meal.While the emphasis is mostly on carbohydrates studies have also shown that including some protein (10-18g is ideal) in your post-event or workout snack or meal helps to replenish
of the department of nutrition at Harvard University. A 2010 review of 21 studies, published in the American Journal of Clinical Nutrition, found no conclusive evidence that dietary saturated fat is associated with an increased risk of coronary heart disease, stroke
the digestive process they found the capers helped prevent the formation of DNA-harming compounds.4. TofuUse tofu to make mousse. Studies in Japan found its plant hormones can protect men against prostate cancer. "Purée the silken variety until it's smooth
is difficult. A lab technician might find that a piece of chocolate and a piece of broccoli have the same number of calories. But in action, the broccoli's fibre ensures that the vegetable contributes less energy. A study in the Journal of Nutrition found
