By Catherine Jarvie

There are times when we all feel below-par - as if our bodies are in need of a little physical fine-tuning. But that doesn't have to mean signing up for a week or more of harsh, detox-induced self-denial. Try some of our easy tips to get your body and soul back on track with our feel-good energy plan.

Morning has broken
A little early morning stretching goes a long, long way when it comes to feeling good. Rather than hiding under the duvet until the last minute, give yourself an extra five or 10 minutes to enjoy a couple of yoga sun salutations to greet the day - you'll be surprised at how much better you feel. Here's how you do it:
* Stand upright with your feet together and arms at your side.
* Breathing in, raise your arms sideways above your head; bend down as you breathe out, bringing your arms down to the sides as you lower towards the floor.
* Put your hands on the floor and step back until your body is straight.
* Lower your knees and touch your nose to the floor between your hands, pushing through until your legs and arms are straight, with your back and neck in a concave arch, bearing your weight on your hands and the tops of your feet.
* Push back upwards into your arms and legs, forming a triangle with your feet and hands planted into the floor and your bum in the air.
* Step your feet up to your hands, then raise your body and your arms over your head until you're fully upright again.
* Let your arms fall gently to your sides and relax.

By now you should be feeling pretty good - you'll be even perkier if you replace your morning cuppa with a hot water and lemon drink to help flush out your system. Don't skip breakfast, however – a study last year at the University Of Nottingham revealed that women who pass on brekkie eat more calories throughout the day.

Remember, food is fuel; you don't want to be running your body on any old crude oil so swap the Pop Tarts for porridge (great for slow-releasing sugar into your system and giving you more bounce than the Duracell bunny). Failing that, a fruit smoothie will pack your system with goodness and make a hefty early contribution to your five daily portions of fruit and veg.

The afternoon slump
It's well documented that many of us hit a wall, in terms of energy levels, some time in the mid-afternoon. This can be dangerous, leading to an over-consumption of KitKats, crisps and any leftover birthday cake lurking in your office.

One of the best ways to cope with the wall is to avoid it in the first place. Refined carbohydrates, such as white bread and pasta, are notorious for inducing energy slumps so swap your bap for a crunchy, seasonal salad at lunch and have a selection of nuts to hand for a nutritious afternoon snack. If you must give in to your sugar craving, swap the milky choc for a few squares of coco-rich dark chocolate (less calories and the flavonoids boost your mood). And drink plenty of water – mild dehydration can feel a little like a hunger pang so keeping your fluids topped-up can help stop the desire to snack in the first place.

This is also a good time to get active. Studies have shown that the body responds better to exercise in the afternoon. You don't need a gym membership to get fit. Walk home from work, or at the very least, jump off the bus or tube one stop early. Better still, invest in a pedometer – measuring how many (or how few!) steps you walk each day is a great incentive to get moving.

In the cool of the evening
A feelgood energy plan that you can stick to is about moderation rather than denial, so rather than staying off the booze altogether, buy quality and drink less of it. It can be as simple as swapping your sickly alcopop for a heart-enhancing glass of red wine - just remember to stick within your recommended two to three alcoholic units per day.

Avoiding getting drunk saves more than a hangover – alcohol increases our desire for fat-packed savoury snacks, from crisps to kebabs. You might not have the time to cook from scratch every night, but you do have time to read the back of a packet. Avoid goods that contain ingredients you can't pronounce (most likely additives and preservatives). As a general rule of thumb, the fresher the ingredients, the better it's likely to be for you.

If you're feeling particularly saintly then trying something new is also a great way to boost those endorphins. Why not take up a new sport, or bite the bullet and try taking a new class at the gym? You'll feel so proud of yourself afterwards and you'll have really earned that glass of wine.

A feel-good energy plan isn't just about a quick fix; it's about making minor adjustments to your diet and lifestyle to bring maximum reward. Stick with the plan for a week and you'll feel noticeably better for it. Stick with it for life and you could be on the way to a whole new you!