You are what you eat... FOOD FOR ENERGY

Do you find that your energy levels dip throughout the day? Do you struggle to stay awake after lunchtime or feel exhausted at 4pm? Changing your diet could be a big help.

Keeping blood sugar levels steady and avoiding the highs and lows that come with eating lots of starchy or sugary foods is the key to maintaining your natural get-up-and-go all day long.

APPLE PORRIDGE

Oats have a higher fat content than other grains, so take longer to digest and release their sugars slowly.

Nuts and almond milk contain protein to help keep blood sugar levels steady, while cinnamon tells the brain you have eaten something sweet.

Serves 2 heaped tbsp rolled oats; almond milk to taste; 1 apple, grated; 1/2tsp ground cinnamon; 1dssp mixed nuts

Put the oats in a pan, cover with cold water and cook over a low heat, stirring gently. As the oats absorb the water, add small amounts of milk, stirring all the time until the porridge is as you like it.

When the oats are cooked, stir in the grated apple and cinnamon and sprinkle over nuts before eating.

QUINOA WITH ROASTED VEGETABLES Quinoa is high in protein and can be categorised as a seed, as it contains healthy oil.

This means it is great for balancing blood sugar and keeping consistent brain energy.

Serves 4

1 red pepper, sliced; 1 green pepper, sliced; 2 red onions, sliced; 2 courgettes, sliced; 2 portobello mushrooms, sliced; 10 cherry tomatoes; 10 cloves garlic; olive oil for drizzling; sprig fresh thyme; 170g quinoa; 480ml water; salt and pepper Preheat oven to 180oC/350oF/ Gas Mark 4.

Toss vegetables with olive oil and thyme in a large roasting tray. Season. Roast for 30-40 minutes until soft. Rinse quinoa and put in a pan with water. Bring to the boil, cover and turn down to simmer for 15 minutes or until cooked. Serve topped with vegetables.

VERY BERRY SMOOTHIE

Berries have been shown to cut sugar spikes after meals and are a great alternative to sweet puddings. The yogurt, avocado and flaxseed oil in this smoothie provide protein and healthy fats to maintain blood sugar balance.

Serves 2

6tbsp mixed berries; 6 tbsp plain live yogurt or coconut yogurt; ½ avocado; 2dssp flaxseed oil Put all ingredients into a blender and whizz for one minute. Pour and drink.