Food can help fuel your body and mind to ensure that you perform at the peak of your abilities. Are you eating your way to disaster or triumph?


Breakfast: Bacon or ham and fried egg. People who eat more protein than carbs will find it easier to stick to a diet. This healthy breakfast with a glass of orange juice will keep you fuller for longer and leave you more energized.

When you are stuck in traffic, chewing gum may reduce tension.

Morning caffeine: Avoid coffee and try drinking some peppermint tea. This will increase your concentration and problem solving skills.

Lunch time: Grilled salmon is the best choice. Salmon contains tyrosine, an amino acid that your brain uses to make dopamine and norepinephrine that will keep you alert. Salmon is also rich in omega3’s. Add spinach or arugula to your lunchbox, these leafy greens is a good source of B vitamin folate.

By adding milk to your tea will lower your level of cortisol. Milk may bind with the tea catechins reducing their blood-vessel-relaxing benefits.

Dinner: Try eating steak.Protein can boost levels of brain chemicals that heighten arousal. Steak also contains zinc, which may help maintain testosterone levels.

Dinner drink: A glass of wine really does take the edge off. One glass of wine will cause your blood vessels to relax.

Dessert: Eat dark chocolate. White chocolate has no cocoa solids, so it lacks the methylxanthines (caffeine and theobromine) found in dark and milk chocolate. These stimulants can make you feel more energetic and alert. A woman becomes more aroused from the melting of dark chocolate in her mouth than from kissing. The chocolate not only raises her heart rate, but it also makes her more relaxed and alert.

Drink before bed: Drink a glass oforganic pure black cherry juice, which has only one ingredient: juice from organic black cherries. There’s no added sugar and the carbohydrates help boost your brain’s production of serotonin, a neurochemical that can help induce sleepiness.

Preserve your gray matter by eating these foods:

Blueberries: Their polyphenols may shield your brain against oxidative stress.

Garlic: Increases the brains level of serotonin which leads to better brain functioning.

Steak: High levels of vitamin B12 may combat age-related brain shrinkage.

Brazilian nuts: The selenium in the nuts spurs antioxidant activity that helps preserve cognitive functioning.

Kiwi, oranges and red peppers: These are packed with vitamin C.

Half an apple and a shot of espresso: It’s low calorie enough to fill you up but has enough carbohydrates to give you the energy you need.

Combine carbs with caffeine after a workout, your supply of muscle glycogen will refill at a faster rate.

Drinking cold water before and during exercise can improve your endurance.

You do not want your belly to hang over your belt, so combine a healthy eating habit with regular exercise to really benefit from your efforts.