I have learnt that heartbreak is an obligatory learning curve that each of us must go through in order to grow.

Most of us are familiar with that sunken feeling, when your stomach seems to house your emotions, which kicks out your appetite upon its arrival. Emotions and appetite do not mix well. Emotions tend to either suppress poor appetite, or drag it down a path of destruction which will usually involve numerous tubs of Ben ‘n’ Jerry’s.

Nutrition is usually the very last thing to occur to your over-analytical, post break-up mind…but just think about all the ‘pick-me-up’ properties of so many deeply nourishing bites that you are missing out on…

The first few days post break-up should probably be spent in bed, under your duvet, watching your favourite TV show, crying and drinking wine with your best friends.

But after that, it is time to take a deep breath, hold your head up high (change your hair colour) and stride on. And this process is helped with a supportive inner cuddle of nutrients.

So what would your nutritionist suggest?

After a morning burst of exercise to release some much needed bubbles of happiness (not champagne, endorphins!) I’d go about starting your day on a nourishing high. Protein should be your central focus here, as the amino acids that make up foods like eggs, fish, meat, poultry and pulses, are like little whispers of encouragement and positivity for your brain. These foods also help to keep you full, and an empty stomach can lead to heightened emotions, tantrums and tears. To accompany your protein, you require some carbohydrates to charge your inner Duracell strength. Here are some great options for breakfast, to take your hand and guide you away from your wake-up blues.

Eggs are the perfect protein, so a good place to start. Scramble two eggs (preferably organic), with some mushrooms, tomatoes and spinach, mix together until the eggs are cooked and vegetables tender. Sprinkle on top some ground flax seed. Flax contains good levels of omega 3. Mushrooms are rich sources of B vitamin mood enhancers, and the spinach and tomatoes supply sacred levels of antioxidants needed to tackle the free radicals which are pelted around your body when emotionally stressed. Next, add a complex carbohydrate, to make up about a quarter of your plate. Oat cakes, rye crackers, whole grain toast all count.

Note: Omega 3 is particularly important for vulnerable hearts: both in the physical and emotional sense. It helps to grab your spirits and lift them high, so make sure you’re getting plenty in your diet. Oily fish is your best bet here: salmon, mackerel and sardines are the richest sources. Have 2-3 portions a week. Flax and walnuts are also pretty pumped with omega 3 so snack away!

Camomile and lavender will make for tender tea cup moments, so grab a box of these when you can, to help calm and soothe your way through your day. These herbals are caffeine-free, which is advisable to avoid spikes and falls of your blood sugar levels – turbulent blood sugar levels embrace your fragile emotions and sling them about recklessly. You want a cool calm balance throughout the day, which leads me nicely to your mid-morning snack, if hungry. Have a small pot of natural yoghurt (full fat and live), mix in some pumpkin seeds and a banana (ripe to slightly brown). The pumpkin seeds serve to provide a vital pop of zinc. Stress depletes your zinc stores. Take a look down at your nails (unless they are painted) and you may notice a few white flecks. This is your clever body sending you an SOS: zinc is low, please send supplies! I would normally advise slightly under-ripe bananas as they are good sources of pre-biotic and send less of a lump of sugar, however slightly more mature bananas are a better source of happy drug, dopamine.

Lunch might be a fresh soup, or if no time, a carton of Covent Garden soup with half a can of chickpeas thrown in for some protein, a large handful of greens like rocket or watercress stirred in, with some rice cakes. Whatever your lunch time options, the golden rule is to ensure some sort of protein is featured, such as beans, pulses, or eggs. The protein portion size should be equal to your palm, so steer clear of sandwiches with a flimsy layer of ham or fish. Never rely on shops. Take cold meat leftovers with you to work to bulk up sandwiches, or store cans of fish and pulses in your desk to enjoy in soups or salads.

Keep your water intake up, as a hydrated brain makes for a more productive and positive mind.

Dinner time will soon come around, and again the focus should be on protein. Salmon would make a great centrepiece, for all the uplifting omega 3, zinc, magnesium, B vitamins and amino acids that are swimming inside it. Serve with steamed vegetables – the most colourful mix that you can muster. Half of your plate should be dedicated to this rainbow of produce. I made a delightful salmon Thai curry last week and I shall leave you with the recipe and an encouraging cyber hug from your Food Fairy nutritionist…

Chop an onion and stir fry in a wok with a generous tablespoon of coconut oil. Add 2 tablespoons of red Thai curry paste (organic) and stir. Next add a can of coconut milk and simmer. After a few minutes add raw skinless salmon chopped up into bite sized pieces. Simmer for ten minutes. Add broccoli, sugar snap peas and peppers. Check that the salmon is cooked and flaking easily, then add some spinach and simmer until cooked. A little manuka honey adds some sweet goodness, if required and a scattering of basil leaves top with a fragrant touch. Enjoy with brown rice.

And remember time is the best healer. But food brings the ‘over him’ date forward, and makes the journey a whole lot tastier.

Love, Your Food Fairy Nutritionist,

Rachel xx