6.30AM TIME TO MOVE
As soon as you wake up, drink a large glass of water to rehydrate before you do anything. Then, start your day with 30–45 minutes of exercise, such as a brisk walk or a yoga class. Tip: Laying out your workout clothes the night before can make it easier to stick to your plan when the alarm goes off.
7.30AM A BALANCED BREKKIE
A combination of protein, carbs and healthy fats gives you the slow-release energy to power through your morning and also keeps you full for longer.
Good choices include:
- Eggs on grainy toast (bonus points for added veg such as tomatoes, mushrooms and spinach)
- A tub of plain yoghurt (unsweetened) with natural muesli and a chopped banana, or berries
- A smoothie made with milk, plain yoghurt, your favourite fruit and some rolled oats.
9.30AM PIT STOP
Skip the muffin or cake with your morning coffee, and instead pour a big glass of water to go with your caffeine fix. This will help stop its dehydrating effect.
10.45AM MORNING MUNCHIES
Snack on a piece of fruit and a small handful of nuts, which are rich in energising B vitamins and fibre to keep you satisfied until lunch.
12.30PM LIGHT LUNCH
Avoid a heavy meal as it will zap your energy while your body works hard to digest it. This means skipping the stodgy pasta, fries and white-bread sandwiches and opting for complex carbs such as wholegrain bread or canned beans. This will keep your brain and body firing during the afternoon.
Don’t confuse your thirst for hunger – time for another big glass of water!
3.30PM SNACK HAPPY
Beat afternoon sleepiness with a healthy snack such as a handful of nuts, a bowl of plain popcorn or several grainy crispbreads with cheese.
7PM PROTEIN-RICH DINNER
Eat at least two hours before bed so your body has time to digest. Have a palm-sized piece of lean protein – think steak, fish or vegetarian options such as beans or tofu, and at least half a plate of colourful veggies.
9PM TEA TIME!
A steaming cup of herbal tea is a good way to wind down before heading to bed.
10.30PM LIGHTS OUT
Time to recharge with seven to eight hours of sleep.
Your high-octane shopping list:
Keep these energising foods on high rotation, eating a variety each day.
- Leafy green vegies
- Peanut butter
- Salmon or tuna
- Wholegrain bread
- Sweet potato
- Plain yoghurt