With the HSC underway I thought I would give some practical ideas to help get through the exams.

It’s really important to have a good breakfast especially before a morning exam.

Ideas:

• Scrambled eggs with tomato on wholemeal toast
• A healthy cereal with fruit added like a banana and a sprinkle of almonds. Almonds get an A+ in the nut world! Add seeds like sunflower seeds, chia seeds or linseed to your cereal.
• Fruit smoothies with blueberries made with low fat milk. Blueberries are also an anti-stress food – good for the whole family!
• Baked beans on toast – there is always a tin at the back of the cupboard
• Poached egg on a wholemeal muffin
• Cheese and tomato toastie on wholegrain
• Even peanut butter on toast is a good option as it has lots of protein.

If you are used to having tea or coffee then enjoy your usual routine. Don’t think two coffees will be better – the extra caffeine can make you nervous and restless and upset your tummy. Avoid coffee before bed time. Do have water to keep you well hydrated .

For lunch have a roll, wrap or sandwich with salad, lean meat or tuna. If you have an afternoon exam don’t eat a heavy pasta lunch as this can make you sleepy. Snack on a handful of nuts, fruit and good quality muesli bars.

For dinner try salmon with lots of veggies, lean beef stir fry with cashews and brown rice or chicken, spinach, walnut and avocado salad.

Left-overs are an easy lunch for the following day so make enough. Enjoy a little dark chocolate treat.

What else – get some outdoor exercise every day, it will help you relax and you will sleep better. Stretch regularly while at your desk to improve blood flow to you head, neck and shoulders.

Finally get a good night’s sleep. It really helps your brain to focus.

So finally, as my Dad used to always say, ‘keep a cool head’ and best of luck.

Sister Margaret Bates
School Nurse