Your healthy day on a plate
Editorial Written By Charmaine Yabsley
Contributor to Women's Health & Fitness Magazine
Your body is time sensitive. There's a time to eat breakfast, snack and enjoy your evening meal. What you eat and when can make a big difference to your health and waistline.
 |
7.00am: Rise and shine
If you are having trouble sleeping, get up early and re-set your body clock. Numerous studies have pointed to the importance of morning light exposure in synchronising our internal body clock.
What better way to get your dose of morning light than to get out of the house and do some activity. Going for a brisk walk, cycle or jog or going to the gym for 30 minutes will help you to feel energised and ready to take on your day. You can choose to eat breakfast before or after you exercise, however if you have diabetes and you are on medication, it is important to eat prior to exercise. Remember to have a drink of water before you leave and throughout your activity.
7.30am: Eat protein
"You should eat breakfast within one hour of waking," says nutritionist Michael Van Straten. "Try to include protein-rich foods, such as yoghurt, eggs, nuts and seeds."
A study published in the British Journal of Nutrition found those who ate more protein at breakfast (versus lunch or dinner) reported a greater initial and sustained feeling of fullness throughout the day.
10.30am: Start thinking
If you've got a tricky meeting, exam or just want to finish off that cryptic crossword, now's the time to do it. It's believed people are at their most alert from one to three hours after waking. If you feel your energy levels flagging, have a small snack of a piece of fruit, or drink a glass of water.
12 noon: Take a break
While our Mediterranean cousins take a few hours about now to sit down for lunch and a long nap, we tend to be stressed and busy with our day. If a 40-minute nap isn't possible, then make sure you take some time out. A walk to the park for some fresh air will help clear the cobwebs.
Our brains use 20% of the oxygen in our body, and when we're stressed we don't breathe as deeply, therefore reducing the amount of oxygen available to our brains.
If you don't have time for a stroll around the park, head to a café 10 minutes walk away to order your lunch, or bring a packed lunch and walk for as long as time permits.
Try a wholegrain, lean meat, chicken or hummus salad sandwich, wrap or pita, or a leafy green bean salad with omega-3 rich salmon or mackerel. These combinations regulate appetite and blood sugar levels, helping to prevent the dreaded afternoon slump.
2.00pm: Beat the energy dip
"After lunchtime we tend to experience an energy dip as our body temperature lowers following a meal," says nutritionist Carina Norris. "Research shows that energy levels bottom out regularly after 2pm. Don't give in to temptation to re-energise with a cup of coffee – drink some water instead to ward off dehydration and get busy."
Norris suggests you do some methodical tasks that don't require much brainpower. Try tidying your desk, cleaning out your in-tray and (recycle) binning all those useless pieces of paper.
"While you have a short concentration span during this time, you can still achieve a lot by focusing on short bursts of activity," she says.
3-5pm: No pain, no gain
Your body temperature and adrenaline are back on the rise as your body responds to the energy gained from your lunchtime meal.
Your stress levels are also elevated, which means you're ready for anything. Book in for that dentist appointment, leg wax or doctor's visit.
Your pain threshold is at its highest, so that tooth filling won't be as painful as you fear!
5.30pm: Get moving
According to research from the University of Liverpool in the UK, co-ordination, stamina, body temperature and adrenaline are at their peak now as your body gets ready for the evening ahead, so go to that gym class or get some fresh air.
"Centuries ago, man would use this time to hunt for dinner, which may be why we still get an adrenaline charge around this time," says personal trainer Lucy Wyndham-Read. "Our body temperature is naturally at its highest in the late afternoon, so you're more flexible and less prone to injury."
Try a yoga or Pilates class to stretch away the stresses and strains of the day. Before you go, snack on some avocado on crispbread or a piece of fruit. And don't forget to take water to keep yourself hydrated.
7pm: Time to dine
"Eat your evening meal between 6pm and 9pm," Norris says. "It's important not to eat too late, especially if you're watching your weight, as you're less active in the evening and burn fewer calories.
It can also be uncomfortable to sleep on a full stomach, especially if you're prone to indigestion."
Try a light meal of pasta with a tomato-based sauce, or steamed vegetables with grilled chicken for a low kilojoule, high-taste dish.
7.30pm: Catch up or chill out
Your day's tasks complete, it's time to take some time to relax and indulge in a little 'you' time. Spend time with your family, get stuck into a good book or catch up on your favourite soapie. Experts agree that stress management is vital for good health.
"It's vital to make time for yourself each day," says nutritionist and stress expert Liz Tucker. "After your evening meal, either run yourself a bath with your favourite relaxing oil, such as lavender, rose or geranium, or catch up with friends and family on the phone."
From 9pm onwards: Go to bed
A good night's sleep is vital for cell regeneration, metabolism, immune function and memory. In preparation for your night's sleep, your system quietly shuts down, minimising the need for food, drink and visits to the toilet through the night.
Make sure there's no light peeking in. A recent study at Ohio State University in the US found persistent light at night may trigger hunger pains as the brain thinks it's time to get up and eat.
Before you turn your bedroom light off, allow your brain to slowly relax by reading for 10 minutes. You'll be ready to head off to sleep when your brain begins its recovery process from the day and readies itself for another challenging and healthy day ahead. Sweet dreams!