Staying properly hydrated is essential for overall health, as water plays a vital role in many bodily functions.

• aids digestion,

• waste removal,

• nutrient transportation,

• cognitive function

ALIGN Kitchen Tip

Keep a reusable water bottle nearby and aim for steady sips throughout the day. Include herbal teas and water-rich foods like cucumber or watermelon.

We should be aiming for 20-30g of protein at breakfast time, this will keep energy levels stable and aid muscle repair, growth and maintenance.

ALIGN Kitchen Tip

Include protein-rich foods such as Greek yogurt, eggs, protein powder and milk in your breakfast to keep you satisfied and fuelled.

Vary your diet and aim for 20-30 plants per week. . Micronutrients are vital for immunity, bone health, energy production, and overall wellbeing. Eating a variety of colourful fruits, vegetables, nuts, and seeds ensures you get the nutrients your body needs to thrive.

ALIGN Kitchen Tip

Eat a rainbow of fruits and vegetables daily, different colours often indicate different nutrients. Mix raw, cooked, and lightly steamed veggies to maximize absorption.

When we move our body regularly it helps our mind more than you think. Through stress mananagemnt, improved mood and sharper cognitive function.

ALIGN Pilates Tip

• PILATES CLASS

• GO FOR A WALK

• STRETCH FOR MOBILITY

• WELLNESS EVENT

When we prioritise our sleep, it leads to stable energy levels, better focus, hormone regulation and also has a positive impact on our food choices.

• LIMIT SCREENS BEFORE BED

• AVOID HEAVY MEALS

• CREATE A SLEEP ROUTINE

• SLEEP ENVIRONMENT

It is so important when we’re creating a meal to create a balanced meal and include all macronutrients to ensure our meals are satisfying and also to create a positive relationship with food.

ALIGN Kitchen Tip

• ¼ CARBOHYDRATE

• ½ PROTEIN

• ¼ HEALTHY FATS