Use this sample menu to de-stress your body, with foods that release the calming hormone, serotonin

Breakfast

(Option 1)

uTwo pieces of wholemeal toast topped with peanut butter/ porridge or oat-based cereal with bananas and a sprinkling of raisins and walnuts (raisins are high in B6, and walnuts in omega-3)

uCalcium-fortified orange juice

uCamomile tea

uA good multivitamin and mineral supplement

(Option 2)

uA bowl of muesli

uA handful each of tropical, dried fruit and sunflower seeds

uA glass of fortified soya milk

uA glass of vegetable juice (carrots, tomato and celery with a crush of ginger)

(Option 3)

uMake a smoothie using a banana, several large chunks of fresh pineapple and the juice of a large orange. Blend until smooth.

Lunch

Option 1

uTuck into a freshly made pasta salad, which can be made the night before and stored in a plastic container. Cook some penne or twists, about 75g, in boiling water, drain and while still warm, drizzle with a light lemon vinaigrette made with fresh lemon juice and olive oil, sea salt and black pepper. Fold in a small piece of tuna, a handful of baby spinach leaves and half a diced red pepper.

Option 2

uBite into the goodness of a medium-sized missi roti (made with equal amounts of wheat flour and besan) with a sabzi made of spinach (or any green leafy vegetables). Accompanied by a sprouted moong and cucumber salad. You can also add some chopped cabbage to it.

Dinner

Option 1

uBarley and vegetables pulao

Fry a small chopped onion and two crushed garlic cloves in one tablespoon of olive oil. Then add one chopped courgette and cook for five minutes. Next, add 150 ml chicken stock, bring to a boil, add three ripe tomatoes and cook for about three minutes. Finally, add 110 gm cooked pearl barley, 110g toasted pine nuts, a handful of chopped coriander leaves, add a pinch cayenne pepper and salt and pepper to taste.

Option 2

uSweet potato and mackerel salad

Stress depletes the body of vitamin C and both sweet and new potatoes are excellent sources of this essential vitamin. Peel four or five small sweet potatoes and one regular-size white potato and cut into 2 cm chunks. Drizzle with a little olive oil, sea salt and pepper and roast in a 200C oven for 45-50 minutes. Wrap one or two fresh mackerel in foil parcels with a few slices of lemon in the cavity and scatter with sprigs of fresh parsley. Place in the oven 15 minutes before the potatoes are done. Oily fish such as mackerel and tuna contain polyunsaturated fats called omega-3 fatty acids. They can help stop blood from clotting, hence lowering the risk of heart disease, an ailment often associated with stress. Serve with some steamed broccoli — another vegetable high in vitamin C — sprinkled with sesame seeds, which provide calcium, which is important for a healthy cardiovascular system.

SNACKS

(choose two a day)

uMixed dried fruit and nuts

uSmall portion yoghurt (made with skimmed milk) topped with fresh berries and chopped walnuts

uWholewheat crackers

uA papaya

uA glass of carrot or tomato juice

uA handful of litchis.