1. FOOD AFFECTS YOUR BRAIN REAL FOOD GLYCAEMIC INDEX STIMULANTS AND OTHER ADDITIVES

2. WHAT’S IMPORTANT FOR EXAMS -Sleep -Exercise -Stress -Friend Hassles, Parents arguing -Study -Food -Speed (of brain processing) -Attention (freedom from distraction) -Memory -Problem solving -Flexibility

3. HOW TO HELP YOURSELF Eat real food Iron Vitamins & minerals Calcium Oils Also known as Protein Veggies & some fruit Dairy/nuts Oils

4. YOU KNOW IT’S GOOD IF… Cooked at home – preferably from scratch No labels saying “diet”, “low fat”, “sugar free” etc. Fresh or tinned/frozen Less processed Less than 5 ingredients Not many E numbers Not more than 5% daily intake salt

5. FOOD DEATHMATCH

6. FAT VS SUGAR Good FatsBad Fats -Nuts -Fish -Olive oil -Hydrogenated fats -Transfats Sugar -Sucrose -Dextrose -Fructose -Flour -Potatoes

7. WHAT’S SO BAD ABOUT SUGAR (AKA CARBS) Important for growth Calm & relaxed Fast release sugars = crash, lose focus, lethargy

8. GLYCAEMIC INDEX What it is (vs glucose) What it means Not intuitive Cheat Sheet Eat fruit and even more vegies Eat high protein Donut – have cinnamon Chips – have vinegar

9. STIMULATE ME Caffeine Guaramine = caffeine X 3 Work it to your advantage Frequent small doses of caffeine with food Not within 24 hours of exam coz adrenaline is kicking in Caffeine makes you need to pee

10. HOW TO CRASH IN EXAMS -High sugar -High caffeine -Guarana -Skim milk These increase our -Stress responses -Cortisol levels -Anxiety -Depression

11. MAX EXAMS VIA FOOD Maximise your success (given that you have studied): Have a decent dinner the night before Have a healthy breakfast even if not hungry Healthy lunch if exam is pm (not too big) Small doses of caffeine if any Hydrate in the lead up Take water in with you (clear bottle)

12. BREAKFAST Cereals, porridge Protein and nutrients Yoghurt Low GI breakfast – students perform better

13. SNACKS Cheese & crackers/bread Nuts: spoonful of peanut butter Protein: salami, rissoles, tuna Low GI fruits: apples, stone fruit, pears, berries Veggies: raw carrots, snow peas, tomatoes, V8 juice, olives Coconut, chocolate

14. THE BIG DAY APPROACHES One week Study Eat well No drama, no facebook, no gaming Sleep Exercise The night before - More SENSE but with less study, more sleep The morning Low GI, healthy breakfast (even if you don’t feel hungry) Full hydration (hours before exam) Don’t forget to BREATHE