Nutrition No-Brainers: Six steps
by
Aisling Grimley.
Here are six simple steps to try today to supercharge your mood, sleep and energy. I'm not keen on too much hardship or anything that's unrealistic, I hope you'll find these ideas useful. Please pass on any of your own no-brainers to me to share with other Second Springers.
1. Eat protein with every meal – you’ll feel fuller for longer. Here’s a sample of my ideal day:
- Breakfast: Natural yoghurt with stewed fruit and toasted seeds eg pumpkin, sunflower, chia which are full of goodness and good for skin and rich in healthy fats and fibre.
- Lunch: Toasted ryebread/sourdough with, 2 poached eggs, cherry tomatoes, half avocado and rocket
- Dinner: Grilled fillet of salmon with spicy lentils and a green salad.
I usually have a few sneaky in betweeners like a cappuccino and a couple of squares of Lindt Orange Intense mid-morning or an occasional slice of bakewell tart.
2. Don’t ever skip a meal. It’s a false economy as very often you spend the rest of the day ‘making it up’ to yourself. Regular eating helps regulate blood sugars and maintain hormone balance.
3. Start the day with a large glass of lemon water. I (or really my husband) pour out a pint of water and add a good squeeze of lemon – about a quarter of a lemon and leave it to sit on the bedside table. First thing, down your pint to kick start your metabolism, digestive system and give your liver a wake-up. They say it’s good to drink lemon water half an hour before breakfast - that's why it’s essential that the water is in the bedroom, as soon as I hit the kitchen I’ll be eating within half an hour. Keep drinking water throughout the day.
4. Avoid caffeine – coffee, tea, green tea - after 1pm. Drink herbal teas during the afternoon and calming chamomile tea before bed and avoid stimulating teas like peppermint. This is especially important if you’re having trouble sleeping.
5. Deal with energy slumps e.g the 4pm crash with a handful, (about 8 not the whole packet, no!) of almonds.
6. Consult a nutritionist if you are feeling tired or below par. You could easily be deficient in some nutrients, many of us are at midlife. I take Cleanmarine MenoMin for a balance of Omega 3, Vit Bs and Vit D3. I also take magnesium before bed – it’s nature’s tranquiliser.
