that increase the blood supply to your brain and it triggers mood-enhancing endorphins.3. ORANGESSnack on orange slices and finish the Sudoko in record time. Vitamin C-rich fruit will keep your mental agility and motor skills in shape.4. SPINACH Don't let your

CinnamonCinnamon has anti-oxidant and anti-inflammatory effects on the body, just ½ a teaspoon of cinnamon per day can normalise your blood sugar and decrease cholesterol, triglycerides and glucose levels.Only a teaspoon of Cinnamon contains over a gram of fibre, which means it i...

potatoes and vegetables.Easy chicken chop sueyStir-fry 1 small diced chicken breast with veg stir-fry mix, in olive oil. Serve with Sharwoods thread noodles.Feta and spinach frittataBeat together 2 medium eggs with 1tbsp cold water and season to taste. Stir

, remember that this valuable vit is readily available in other foods as well as Marmite (broccoli, spinach, bananas, dried apricots, milk, eggs, nuts, pulses, brown rice and fish), so if you're eating a balanced diet, you should be well-stocked while more

and spinach.Beetroot juice blends well with other vegetables or apple juice for the perfect performance-enhancing pre-training tipple.

spinach) and chopped ½ red pepper, 1 celery stick, ¼ cucumber and 2 tomatoes. Drain 200g tinned butter beans and toss into the salad. Sprinkle with 1 handful sprouted alfalfaMid-afternoon snack 3 tbsp hummus with celery, cucumber and carrot sticks; a cup

BREAKFASTS ● 2 slices smoked salmon, spinach leaves and half an avocado on 1 large or 2 small pieces of rye toast.● 2tbsp porridge topped with grated apple, cinnamon, a little yogurt and/or nuts and seeds.LUNCHES ● Smoked mackerel salad (1 whole

-rich young leaves in salads and the older ones in stir-fries, as (unlike spinach) they'll keep their shape when cooked.Lettuce We're not talking bland Iceberg here. Take your pick from sweet and crunchy Little Gems or the delicate, open leaves of Oak Leaf

.'Including good quality protein is therefore vital for our mood. Ingredients like chillies, walnuts and spinach also have great mood elevating properties and there is such a thing as ‘good’ fat, which exists in avocados.'The composition of the dishes we eat

and high  in protein. For example, 2tsp  tahini (sesame seed), nut or  pumpkinseed butter, 1dsp of  cottage cheese or 25g goat's  cheese. Also try avocado,  watercress, spinach,  tomatoes or cucumber as  an accompaniment. LUNCHES● Smoked mackerel  (1 whole