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