| Enjoy full access to our free-thinking journalism for less than 50p per week | | Swapping your breakfast cereal for a bowl of full-fat yogurt and berries is an easy way to boost your fibre intake |  | Tim Spector Health Expert | If you’re one of the four in 10 people in the UK having cereal or toast for breakfast, it’s probably bringing down the quality of your diet. Virtually no breakfast cereal or supermarket bread is good for you. Even if you choose muesli and granola, there are very few types that are actually healthy, despite the tempting labels.
Spring is a good time to rethink your breakfast, your diet and, now the weather is starting to get warmer, make more time for exercise. At the start of the year, we generally don’t go out much and we’re a bit more miserable. We look for ways to reward ourselves, often by eating and drinking more than usual. Now is a chance to think about our diet differently – not so much for comfort, perhaps more for energy and health.
So this week, I’m bringing you a three-part spring reset: things I know that work for me that I hope will work for you too.
One way I do this is by having a bowl of full-fat yogurt, kefir, mixed berries and my Zoe Daily 30 mix (a supplement containing seeds, nuts, legumes, herbs, spices and mushrooms) for breakfast most days during the week. I have some variant of a shakshuka with eggs at the weekend for brunch. Both options are full of fibre, variety and protein to keep me energised through the morning, support my gut health and fill me up.
Here are my other five ideas for diet tweaks this season that should leave you feeling brighter with more energy.
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Plus, in the next edition of our Healthy Living newsletter, I’ll also reveal everything you need to do this season to boost your fitness and sleep.
Sign up here to get Tim’s expert tips delivered to your inbox on Tuesday 31 March ➤
| | Jake Wallis Simons The most isolationist voice in Trump’s inner circle has entered the fray as lead negotiator despite an uneasy relationship with Netanyahu Continue reading ➤ Zoe Strimpel If foreigners must pay to visit museums, so should we Continue reading ➤ Daniel Hannan Britain should slap sanctions on any country demanding slavery reparations Continue reading ➤ | | To make sure you don’t miss our newsletters when they land in your inbox, click here. | | Questions are mounting about Qatar’s plans for its mountain of cash locked up in Britain – and the potential fallout for the UK economy | | Iran’s missile attack on Qatar’s Ras Laffan gas plant also hit the global gas market and incinerated Qatar’s own economic prospects. As Hans van Leeuwen explains, the Gulf monarchy is scrambling to rescue its economy. The country’s £40bn British investments, from hotels to major retailers, could soon feel the impact.
This piece of analysis is only available to subscribers. Continue reading ➤ | |  | | The Milehams’ five-bedroom home gives them plenty of room for their interests, four dogs and to accommodate their grandson | | Robert Mileham and his wife, Pauline, wanted to expand their horizons in retirement, rather than “sitting around doing less, waiting to die”. Defying convention, the couple swapped their home in Surrey for a five-bed property near the Norfolk coast. In the process, they found space for Pauline’s arts and crafts and Robert’s model soldier collection. Continue reading ➤ | | | | | Reunited trio (left to right): Kimberly Wyatt, Nicole Scherzinger and Ashley Roberts | | Twenty years since their debut album PCD made them one of the best-selling girl groups of the 21st century, the Pussycat Dolls are back. The reunited trio – Nicole Scherzinger, Ashley Roberts and Kimberly Wyatt – have been busy in the interim. Scherzinger won a Tony and Olivier award for Sunset Boulevard; Roberts and Wyatt are British radio mainstays. They speak candidly about their reconciliation and the challenges still facing women in music today. Continue reading ➤ | | | | | Nikola Brindley, 36, has been left disabled after receiving the AstraZeneca vaccine in July 2021 | | Hours after dental nurse Nikola Brindley received her AstraZeneca Covid jab, a severe reaction began shutting down her organs. Today, she relies on a wheelchair. Although the rollout prevented millions of deaths, thousands of serious reactions have been recorded. Yet with 98 per cent of UK compensation claims rejected, those left with life-changing conditions face a desperate battle for support. For subscribers only ➤ | | | | | Simon Briggs, pictured in the inset as a teenager, treasures the memory of Jack Russell receiving a standing ovation at Lord’s in 1988 | | Do you remember your earliest visit to a real, live sporting event? For those who go on to become fans, that first step through the gates often lodges in the mind as vividly as a first kiss. Simon Briggs describes a formative trip to Lord’s and invites readers to tell your own stories about the moment you fell in love with sport.
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What is your most formative sporting memory? Let us know here for a chance to appear in a future edition of the newsletter. | | | | | Richard Keys and his wife, Lucie, address some myths about their marriage | | A message arrived that Richard Keys wanted to meet. Contrary to expectations, his idea was not to discuss his return home to the UK from Qatar, but to talk in unsparing detail about his personal life. Even as he prepares to step away from the TV screens, he clearly has no intention of slipping quietly into the shadows, writes Oliver Brown.
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Go behind the scenes with Richard Keys and Ollie Brown: sign up to the Telegraph Total Football newsletter ➤ | | | The pretty harbour village of Agia Marina on the Greek island of Leros | It would be easy to think that one Greek island is pretty much like another, writes Heidi Fuller-love. However, in my decades of exploring them, I’ve discovered plenty of differences, from culture and music to food. So which destinations should be on your travel bucket list, and which aren’t worth the effort? Here’s my candid verdict. Continue reading ➤ | | Try some of the questions from our newest puzzle, the 1% Club, based on the hit TV show. Play this week’s game for free here. Answers can be found at the bottom of the newsletter. | | Daphne Selfe in 2019 at the offices of her agency, Models 1 | When she was in her mid-80s, Daphne Selfe, who has died aged 97, earned a place in The Guinness Book of Records as the world’s oldest professional model, writes Andrew M Brown, Obituaries Editor.
She had first been scouted as a model in 1949, but as her life unfolded she devoted herself to bringing up her family, while doing some TV commercials and modelling clothes in department stores.
It was in 1998, at the age of 70, that Daphne Selfe was rediscovered and experienced global success. Vogue hired her as part of a feature on ageing, and she was soon doing catwalk shows for DKNY, Dolce & Gabbana and others, and being photographed by the leading fashion snappers.
There were assignments across the world for Olay, Evian and Nivea and by 2010, aged 82, she was judged “Britain’s oldest working model”. It was not a phrase she liked, since it made her sound like a Heath Robinson contraption. In 2015 she was given an entry in The Guinness Book of World Records.
Daphne Selfe, who was still working into her tenth decade, put her fine complexion down to a diet of vegetables and water – with the occasional slice of cake and glass of champagne. For skincare, she swore by Nivea.
Read the full obituary ➤ | | Find as many words as you can in today’s Panagram, including the nine-letter solution. Visit Telegraph Puzzles to play a range of head-scratching games, including PlusWord, Sorted, and Quick, Mini or Cryptic Crosswords.
Yesterday’s Panagram was FORECOURT. Come back tomorrow for the solution to today’s puzzle. | | Thank you for reading. Allister Heath, Sunday Telegraph Editor
P.S. Please share your thoughts on the newsletter here. | Quiz answers: - Foundation 65%: Crocodile | COD is in croCODile
- The Ascent 25%: 25 || 8 fingers + 6 fingers + 8 toes + 3 toes = 25
- The Summit 10%: 39415687 || The smallest number that can be made from 5, 7, 39, 41 and 68 is 39415687
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