Kayla Saito is a bar manager. The 33-year-old shares her day on a plate.
7.30am A large glass of water, a few stretches, and a quick walk with my dog.
9am A decaf almond cappuccino. I’m preparing for the World Class Bartender Competition, so I’ve reduced my alcohol and espresso intake to stay focused and rested.
Noon An oat matcha to keep my energy levels up through the afternoon.
4pm My first meal of the day is staff lunch of grilled barramundi on mixed rice with a radicchio salad.
8pm Dinner is couscous, braised tofu, mixed greens with yuzu vinaigrette, homemade pickles, zucchini and spicy purple cabbage. I have it with a glass of sparkling water and lemon.
9pm I practise making a few seasonal tequila cocktails and take a sip from each.
11pm Dark chocolate, strawberries and a cup of sleepy tea.
Dr Joanna McMillan says
Top marks for… Giving your liver an alcohol break with mindful tasting of your cocktails. And while the timing is out, your meals are packed with colourful plant foods that deliver an array of nutrients and fibre, with fish and tofu providing quality protein.
If you keep eating like this you’ll … Continue to ask your body and brain to perform through a workday with very little fuel. The biggest risk in your regimen isn’t what you’re eating, it’s when. Going until 4pm before your first meal makes it harder to maintain concentration, support muscle recovery and meet your energy and nutrient needs, particularly in a physically demanding job.
Why don’t you try… Whipping up a breakfast smoothie – your choice of fruit, nuts, seeds and oats with dairy or calcium-fortified soy milk or yoghurt – the night before, so you can drink it on the move. Carry other nutritious snacks such as a boiled egg, edamame, mixed nuts, dried fruit and cheese and wholegrain crackers so you can graze throughout the day.
Kayla Saito will represent Australia at the Diageo World Class Global Finals in Scotland in October.
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Nicole Economos is a Social Media Producer/Journalist for The Sydney Morning Herald and The Age.Connect via email.
