HAPPY DAYS

Put a spring in your step with our budget-friendly ways to feel good around the clock

Wake Up Fresh

Hydrate

It’s amazing how much better you can feel when you’re hydrated. We need 6-8 glasses of water a day, as even being mildly dehydrated can make you feel tired. Wake up to a glass of water before popping the kettle on, and keep a water bottle on your desk as a visual reminder to drink throughout the day.

Try a bottle with the time on to keep track of your consumption

Tesco Mint Sipper Bottle 750ml, £6

Stretch

Muscles lose tone when we sleep and fuid pools along your back. When you stretch, you massage fuid back into the normal position. Your muscles also protect themselves from over-extension by holding back nerve impulses as they reach their limit. Stretch to remind your muscles what you’re capable of.

Morning Mindfulness

While it’s good to have awareness of what’s going on elsewhere, reading the news in the morning can be stressful. Limiting how much you read and setting boundaries can help you have a less anxious start to the day.

EXPERIENCE THAT SPRING CLEAN FEELING WITH TOTAL Freshness FOR YOUR WHOLE HOME

TWO TRUSTED BRANDS ONE NEW FRAGRANCE

PEANUT BUTTER, OAT & BERRY BITES

Makes 16 squares

Takes 30 mins plus cooling

Cost per square 24p

CLEVER SWAP To make these veganfriendly, swap honey for maple syrup.

Put 250g frozen berries in a bowl to defrost a little. Preheat the oven to gas 4, 180°C, fan 160°C, and lightly grease and line a 20cm square tin with baking paper.

Put 250g porridge oats, 100g 4-seed mix and 50g mixed nuts in a mixing bowl. In another bowl, mix 2 smashed bananas, 4 tbsp peanut butter and 100g clear honey, then combine with the oat mix and stir until just mixed. Mash the frozen berries with a fork, then gently stir through the oat mix. Spoon into the prepared tin and press into an even layer. Bake for 15-20 mins until golden brown and set. Leave to cool in the tin for 10 mins; transfer to a wire rack to cool completely, then cut into squares. Will keep in an airtight container for up to 3 days.

LET THE LIGHT IN

Studies* have shown that simply opening your curtains in the morning can improve psychological wellbeing, as daylight increases serotonin release. It can have wider-reaching effects too – a 2014 study showed that people who receive at least 20 minutes of natural light between 8am and 12pm have a lower BMI than those exposed to it later in the day.

Enjoy a balanced breakfast

FIND YOUR FUEL

Wholegrain carbohydrates provide slow-burning energy, while also being a source of fibre. Choose seeded brown bread for toast, porridge oats or low-sugar muesli.

PICK YOUR PROTEIN

Protein helps the body grow and repair cells. Try natural yogurt, low-salt baked beans or eggs on toast. Sprinkle nuts or seeds over porridge.

START YOUR 5-A-DAY

Mash banana into cereal or use to top pancakes, add spinach and tomatoes to an omelette, or try our Carrot cake smoothie, p42, for a lower-sugar alternative to breakfast smoothies.