OH! Magazine - Australian Version December 2018 | Page 17
DAY ON A PLATE WITH
DR TIM ROBARDS
Dr Tim Robards shares what a typical healthy day
looks like in his healthy world.
hen summer comes around, many
of us tend to focus on an unrealistic
body image, and we forget what a real
health and fitness journey should be
about, which is much more than just
losing weight. Rather than depriving
yourself of certain food groups and
spending a ridiculous amount of time in
the gym, your plan should focus on the
long term. Creating healthy habits with
regular exercise and a diet that is rich in
whole foods is something you should be
doing throughout your entire life, and not
just as a quick fix.
W
Dr Tim Robards, the founder of The
Robards Method and the 7:2:1 formula,
shared his typical day on a plate with us.
It is realistic and sustainable as his
method is designed to help you move
right, think better and eat smart.
Rise and shine
I’m usually up around 7am and will have a
shower, do a plan of my day and go over
my daily schedule, as no day is ever the
same. Some days I’ll do a yoga session,
dive in the ocean or jump on my exercise
bike.
Brekky
I have found huge benefits from
intermittent fasting, eating my first meal
around midday, so I will never eat as soon
as I wake up. Instead, I’ll kick-start my
day with a coffee. I find this way of eating
allows my body to run more on fats with
the stimulation of glucagon instead of
insulin, avoiding the high and low energy
slumps, which result in carb/sugar
induced afternoon comas! A late brekky
usually consists of a bunch of veg, eggs
and occasionally a slice of sourdough.
Lunch
A few hours later, I’ll usually go for a
chicken or tuna salad with good anti-
inflammatory fats like avocado or nuts.
I’m always mindful of portion sizes for my
body aiming for two handfuls of salad or
veg, a serve of protein the size and
thickness of my palm and fats about the
size and thickness of three fingers.
Afternoon
This is usually when I’ll fit in my training
session and so I’ll head outside with my
TRM rings and app. I love that the rings
are portable and fun to use. It’s the one
thing I’ll always make sure I pack when
travelling!
Tim’s Hummus Recipe
Serves: 6
What you need
400g tinned organic chickpeas, drained
2 Garlic cloves
1 teaspoon cumin
1 teaspoon paprika
Juice and zest of 1 large or 2 small lemons
100ml tahini
4 tablespoons water
1 tablespoon extra virgin olive oil
How to make it
In a blender, combine all ingredients and
blend until smooth. Add a little water if
required to reach a smooth consistency.
I don’t usually snack but if I feel hungry in
the afternoon, I’ll listen to my body and go
for one of my super-clean snacks from the
7:2:1 plan, like homemade hummus
served with veg sticks (see recipe
provided).
Dinner
With the nights getting longer and hotter,
Anna and I usually like to cook something
up on the BBQ for dinner. This will
alternate between a fillet steak, fish or
chicken, accompanied by vegetables of all
colour shapes and sizes and possibly a
glass of red!
Dessert
I enjoy berries with Greek yoghurt if I
fancy something sweet. On occasion, if
we’re at Anna’s folks, we’ll go all out and
have one of her mum’s fat and sugar filled
desserts. This fits in with the 10 per cent
relaxed part of my 7:2:1 plan, meaning
that I can eat and enjoy it!
All about 7:2:1
The 7:2:1 method of eating essentially
means, you eat 70 per cent super-clean,
20 per cent sensible and 10 per cent
relaxed. So, if you are eating 21 meals in
a week, this means 15 of them will be a
balance of protein and carbohydrates from
salad or vegetables, and good anti-
inflammatory fats; 4 meals will incorporate
carbs from minimally refined grains; and 2
meals will be whatever you choose.
Basically, you can have your cake and eat
it too! To find out more visit
www.therobardsmethod.com
OH! MAGAZINE ( JUNE 2018 )
17