Despite being able to prevent weight gain, promote weight loss and slash your risk of heart disease, strokes and diabetes by up to 40%, a whopping 95% of us don't eat enough of them and nearly a third of us don't eat any at all.   So what are they? Whole grains.

Whole grains are simply the seeds of cereal plants such as wheat, rye, barley, oats and rice.  They consist of a fibre rich outer layer (the bran), a nutrient packed inner area (the germ) as well as a central starchy part called the endosperm.  The bran and the germ hold up to 75% of the goodness and are packed full of B vitamins, folic acid, omega three fats, magnesium, zinc, iron and phosphorous as well as powerful, immune boosting antioxidants such as vitamin E and selenium.

Unfortunately, in the quest to create lighter, whiter, more refined foods, it is these parts that tend to be removed during the manufacturing process leaving behind an end product that is sadly lacking in much of its original goodness.

This is

Marathon mania season is here! Find out how to eat your way to a personal best with these training tips.

There's no doubt about it, marathon running, whether whole or half, is becoming an increasingly popular way for people to motivate themselves to workout.  In 1981, just 6,500 people ran the first London marathon.  This year, over 125,000 people applied for only 25,000 available places.  And it's not just London that's going marathon mad.  As demand for race places outstrips supply more and more full and half marathons are springing up around the country.

So, whether you fancy pitting yourself against 26 miles some of Anglesey's most rugged coastline this September or prefer the slightly more alternative idea of taking part in the UK's first ever Rock 'n' Roll half marathon in Edinburgh this April, you can be sure they'll be an event to suit you.  But first, take a moment to check out these top nutrition tips designed to help even a marathon novice give 'Forest Gump' a run for his

The season of spring cleaning is almost upon us.  Declutter your diet with these four simple changes and you could lose over half a stone in a month.

1. Sort out your sandwiches
Sandwiches make a quick, tasty and convenient lunch but all that butter, cheese, high fat spreads and mayonnaise can soon bump up the calories.

How to change?

Steer clear of anything mixed with mayonnaise such as tuna or coronation chicken and go for chicken, turkey, ham or smoked salmon instead.

Lower the fat content of grated cheese sandwiches by replacing half the cheese with grated apple or carrot and cut calories further by using just one slice of bread and having an open topped sandwich.

Alternatively, go for a pitta bread or small wholemeal roll instead of a large baguette.  Finally, keep sandwiches moist without the fat by adding plenty of fresh salad and sliced tomatoes, using chutneys instead of mayonnaise, add grapes to chicken sandwiches, sliced pineapple to ham sandwiches and cranberry sauce to