A couple of years ago I was running my company and doing freelance work for my previous employer as well as having two small kids, among whom was not in school yet. I was spread too thin, forever doing two or three items at a time and frankly not doing any of them properly. The result was feeling overwhelmed and anxious, lacking patience and being exhausted even after nine hours sleep.

Enough was enough and that I made some changes to my entire life, which included going back into yoga, taking up running and practicing mindfulness, but I knew that my diet was very important. As a Nutritional Therapist my diet has been pretty good anyway, but as with the majority of people there's always room for advancement!

If you are under pressure or suffer from depression or anxiety one of the most essential things you can do is maintain your glucose stable. This makes sense if you think that blood sugar levels are closely tied to our flight or fight reaction, raising when we believe stressful ideas and crashing when a stressful situation or period of time is finished. Regularly substantial blood sugars are linked with anxiety and fluctuating blood sugars with melancholy.

To be able to prepare our bodies and minds to manage this fight or flight response better we can eat in a way that keeps our blood sugars stable, instead of adding to this problem by eating foods that also trigger spikes and drops.

And on the caffeine side it's not just java -- chocolate, tea and of course energy drinks have a great deal of caffeine too. The very best way to decrease sugar would be to halve the quantity you are now eating and then a week after halve it again so you phase it out slowly. Exactly the same with caffeine -- if you're drinking six caffeinated drinks a day cut it down to five for each week, then four, etc.. This avoids any withdrawal effects which make you feeling worse instead of better.

Rather than cereal, start the day with a decent breakfast, ideally in one hour of waking, and always containing some protein. Then eat roughly every 3 hours, without the huge gaps that allow blood sugar to drop. All your meals and snacks must contain some protein, good fats and veggies in addition to some complex carbohydrates such as nuts, seeds, beans, lentils, oats and rice.

Breakfast: Eggs are a terrific choice with mushrooms and tomatoes, as is an oat based breakfast like porridge with added nuts and seeds such as protein.
Morning Snack: Keep it simple and portable with a apple or pear along with a handful of walnuts or pumpkin seeds.
Lunch: Tinned Mackerel or Sardines are great with salad, or chicken with rocket and avocado on a wholemeal wrapping or leftovers of last night's dinner.
Afternoon Snack: I like a couple of oat cakes with no extra sugar peanut butter or any chopped veggies dipped in houmous.
Dinner: Stick with fast choices like grilled salmon or chicken spread with shop bought pesto and grilled with a lot of steamed vegetables or an omelette with chopped onions, mushrooms and peppers with a large salad.

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