Protein planning

Eating more protein is the single best change you can make to your diet, as protein keeps you full for longer. Eat three high-protein, high-fat meals every day and you’ll be full for five hours after each one.

Many protein-rich foods – tuna, avocados, chicken – also contain the amino acid tyrosine, which leaves you feeling wide awake. If you have to snack, choose high-protein options that will raise your blood-sugar levels gradually rather than causing a spike followed by a crash.

Reach for peanut butter on celery or an apple with cheese.

Have a cuppa

Drink tea throughout the day. Any caffeinated tea will do. It may sound a lot, but research suggests that three to six cups a day reduce the risk of Parkinson’s, diabetes and gout.

If you’re a caffeine ‘responder’ and find that highly caffeinated drinks such as coffee make you feel a little shaky, don’t cut it out altogether; try green tea.

There is far less caffeine in green tea and it contains an amino acid, theanine, which is relaxing and counteracts the jitters.

Choose cherries

They are a widely overlooked superfood. They contain compounds that reduce pain, muscle inflammation and joint ache and are tremendous antioxidants (which means they lower the risk of heart disease).

Plus, cherries are fairly low in sugar and calories, which makes them great for guilt-free snacking or as an addition to a meal. Combine them with raw milk, as well as blueberries, coconut and almonds for a healthy dessert.

Cut the carbs

Halving your carbohydrate intake will increase your vitality and energy. That means eating less cereal, pasta, bread, rice, biscuits, wholegrain and non-wholegrain.

Carbs cause a rapid rise and fall in blood glucose levels, leaving you with a ‘crashed’ feeling of lethargy and fatigue. Cutting out all carbs is an unrealistic goal for most of us, so focus on halving or reducing them to a small accompaniment for three or four meals a week.

Raw materials

Eat a higher percentage of raw foods. A lot of beneficial nutrients and enzymes found in raw food are destroyed by high heat.

Rare beef, sushi, raw milk, nuts and fruit contain enzymes that are critical for building proteins in the body. Coating meats in a glaze or a dry rub of spices acts as a protective layer when frying at high temperatures.

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