Food is fuel and it keeps us going just like a car needs petrol. When you're running a car it's important to think about what fuel you're putting in because if you put in the rough stuff, what's going to happen? The car's going to slow down and perform badly because you've neglected it.

Audiences can be leery of sequels; the studios make a hit, they see dollar signs, and they make a cheap rip-off.

One of the key things is to encourage people to have a go in the kitchen and not to be embarrassed by it. Try and spend a couple of nights a week cooking something up. It doesn't have to be complicated, it can be something really simple.

People sometimes say that it's cheaper to give their kids a couple of pounds to get themselves a burger or pizza. I don't mind people doing that, but not every night. It's like everything in life, you've got to get the balance right.

When I was working on the Olympic cookbook it was amazing to discover how different athletes need different types of diets. Everybody thinks that an athlete has to eat lots of carbohydrates, however some athletes don't need that. Some sports such as sprinting are explosive so you need a diet that will give you the energy for that moment.

Let's care and nurture our bodies. You are looking after something from a very early stage. Like a plant, you're giving it food and water and when it grows, look at the amount of buds it gives you. Every year it flourishes and comes back time and time again. Look after yourselves and don't be embarrassed about it.

Be ready, be prepared, be alert and then everybody around you will notice and they will want to share their skills with you even more. You're showing that you're enthusiastic, you care and that you're dedicated. It's not always easy, but if you've got a passion and a desire to do something then your natural energy will get you through.