Jess Wilson is a women’s health expert. The 45-year-old shares her day on a plate.
** **5.10am Warm lemon water.
6.30am Morning coffee with my partner – black with a dash of coconut milk. Fasting through the morning until 10am.
10.15am Cajun spiced chicken tenderloins with olive oil and mixed sautéed greens (spinach, broccolini, green capsicum and snow peas), plus a second coffee (black with a dash of almond milk) before working with clients and brands.
2pm High-protein snack – egg-white “cinnamon roll-ups” with warm berries and honey.
4.20pm Protein shake with Happy Mammoth Prebiotic Collagen Protein, cacao, psyllium husk and coconut water while running teenage boys to sports and making dinner.
7pm Mexican mince bowls with sweet potato, avocado, slaw, salsa and fresh herbs, plus a sneaky two squares of dark chocolate (for self-care of course!)
9.30pm Tea and bed.
Dr Joanna McMillan says:
Top marks for ... The quality of your meals is excellent. There are plenty of colourful vegetables, lean protein spread across the day, healthy fats from olive oil (make sure it is extra virgin for all the phytonutrients) and avocado, plus extra fibre from psyllium and berries to support gut health. I also like that you prioritise family dinners – that’s a habit consistently linked with healthier eating patterns.
If you keep eating like this you’ll ... Set yourself up well for healthy ageing, but I’d keep an eye on your calcium. With minimal dairy and only small amounts of fortified plant milks, your intake may fall short of the 1000mg women in their 40s need each day, rising to 1300mg after 50. One other small point: sipping lemon water daily can increase the risk of tooth-enamel erosion, so it’s best enjoyed with a meal or through a straw.
Why don’t you try ... Boosting calcium with foods such as firm tofu, canned salmon or sardines with the bones, tahini, almonds and calcium-fortified soy milk (which generally provides more protein than almond or coconut milk). Many of the nutrients in eggs, including 40 per cent of the protein, is found in the yolk so make sure you are eating them as well as the whites.
Jess Wilson is an ambassador for Happy Mammoth.
Continue this edition
The July 26 Edition##### Up next
No piece of furniture works harder than the humble stool. It can be a seat, a side table, a footrest or an elevated chair for casual dining.