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as well as sugar and processed starches (sorry, ricotta hotcakes),
which provide instant energy but will also lead to a crash. “The best
strategy is to mix protein and fibre, like an apple with almond butter,
eggs with vegetables, or whole-fat plain Greek yoghurt with fruit, which
will stabilise your energy levels,” says nutritionist Brooke Alpert.
POWER LUNCH
“Two cups of green vegetables at lunch should be the goal,” says Alpert,
so try a fibre-filled salad “with high-quality protein, such as chicken, turkey
or fish”. Include healthy fats, such as olive oil, avocado or nuts to help you
feel satisfied for longer. For an energising afternoon snack, try reaching
for vegetables with hummus instead of a chocolate bar. Underwhelming,
yes, but a Dutch survey found that snacking adds up to an average of
418,400 kilojoules per year — yikes.
GOOD EVENINGS
Dinner, says Alpert, “should be no larger than any other meal” and
“completed at least two hours before bedtime”. Ideally, she says,
“Leave 12 to 14 hours between dinner and the next morning’s breakfast
to boost your metabolism and help control your blood-sugar levels.”
She recommends sticking to a lean-meat-and-vegetable combo – like
chicken and broccoli, grass-fed beef and asparagus or wild salmon
and kale. Craving starches and grains? Go for rice or quinoa, “to help
improve sleep quality”. If you’re going to drink alcohol, you’ll feel best
the next day if you opt for a low-sugar liquor like tequila, vodka or gin,
says Lipman, while Whittel recommends choosing dry red wine, which
will also provide a hit of the antioxidant resveratrol. Cheers to that.
A REFRESHER COURSE ON IMPROVING
YOUR SHUT-EYERESET YOUR BEDTIME
The ideal amount of sleep varies according to an individual’s genetics,
but most people need between seven and nine hours, says Michael Breus,
Ph.D, a Los Angeles-based clinical psychologist and sleep specialist. The
average sleep cycle is 90 minutes long, and the average person goes
through five cycles a night. To find your optimal duration, go to bed
exactly seven and a half hours before your planned wake-up time. Add
or subtract minutes to this bedtime until you’re able to wake up naturally
at the same time each day, even without an alarm.
CHILL OUT
Keep your bedroom nice and cool – ideally around 18 degrees Celsius.
“When your core temperature drops, you tend to get sleepy,” says Terry
Cralle, registered nurse and author ofSleeping Your Way To The Top.
And there’s a reason your mum told you to wear cosy socks: “Studies
have shown that if you warm cold feet by putting on socks, your blood
vessels dilate, and that tells your brain that it’s time to sleep.”>
Sleep beter