We all know that mid-afternoon feeling of being so exhausted we can barely peel ourselves off the floor, cranky, hungry and craving caffeine and sugary snacks to give us a temporary energy boost. While a latte and muffin or a diet pop and vending machine snack may provide a short burst of energy (followed by another 5:30 crash); like a credit card it is borrowed energy that you are going to have to pay back with interest. This affects our health, productivity, how we relate to others and the overall enjoyment of our day. Try these simple strategies to keep energy levels even and keep you on track through even the most hectic of days.
Keep blood sugar levels stable
A major key to staying on track is to keep blood sugar levels even- without the highs and lows associated with high sugar/refined carb meals and snacks. While the temporary sugar rush feels great for a little while, the resulting crash leaves you feeling even more tired, hungry and cranky than before.
No skipping meals!
Skipping meals is setting yourself up for setbacks. Not only does skipping meals result in a lowered metabolism (meaning you will burn calories more slowly), but it also triggers strong cravings and out of control binges at the first opportunity to eat. As much as we wish otherwise, eating over the sink or in front of the refrigerator still counts towards your daily calorie allotment. The result is typically that we end up eating more than we would have otherwise, feel uncomfortably full and have even less energy as our bodies try to digest a day’s worth of food at one time. Not to mention the incredibly common emotional consequences that impedes our right to a healthy relationship with food. You deserve better.
Eat small balanced meals and snacks every 3-4 hours- some lean protein, low glycemic carbohydrate and good fat
Eating frequently helps to keep blood sugar and energy levels stable, as does eating balanced meals and snacks that slowly and evenly release sugar into your blood stream. Steady blood sugar, without highs and lows is essential in keeping energy levels optimal throughout the day.
Avoid sugar and caffeine
Sugar and caffeine are borrowed energy that you are going to have to pay back later with interest. They also suppress your immune system and stress out your adrenal glands so they produce too much of the stress hormone cortisol, which in turn leads you to feel “tired but wired” and prone to weight gain around your midsection. Skip the added sugars and refined carbs completely and enjoy whole sprouted grains, fresh fruit, legumes and starchy vegetables like sweet potatoes and squash instead. A cup of coffee (with organic milk and stevia, if desired) in the morning is fine, but for the rest of the day keep caffeine to a minimum by enjoying clear green or white tea or avoid caffeine altogether with a variety of herbal teas.
Take a quick break for a walk around the block outside, de-stress and decompress
Stress and a lack of activity can burn out our adrenals and leave us feeling mentally and physically exhausted. It is extremely important to give yourself abundant self-care; you absolutely cannot give to others (your family, job, and other commitments) what you do not give to yourself first. So schedule a 10 minute walk outside in the middle of the afternoon, go for a pedicure or massage, get enough rest and take that candlelit bubble bath.
Drink enough filtered water
Dehydration is extremely common, especially in those who love their coffee and soft drinks. It can leave us feeling sluggish, hungry and craving anything we can get our hands on. But it is a simple solution- drink filtered water throughout the day to keep yourself adequately hydrated and energized. Choose a glass or bottle of water at meal times and keep a bottle of water at your desk and with you throughout the day to sip on. You will be surprised how easy drinking enough water can be! To mix things up and prevent boredom try infusing your water with fresh fruit (such as citrus, berries, mango, pineapple, peaches or grapes) and/or fresh herbs or spices (try lemongrass, lavender, ginger, vanilla bean, cinnamon or star anise.)
Keep healthy snacks on hand and bring your own lunch to work
One of the most effective strategies of those who are committed to eating well is to plan ahead and be prepared. Bringing your own balanced, nutritious lunch and snacks to work instead of relying on a nearby takeout restaurant, food truck or fast food is such an effective step towards health and balanced energy. Taking 5-10 minutes of your evening before to put some healthy dinner leftovers in a container along with a piece of fruit, some veggies and a small container of hummus is such a small change that over time can yield great results. Keeping some raw nuts, healthy bars like Vega or Lara bars, fresh fruit, veggie sticks, fresh green juice, unsweetened organic yogurt cups and green, white or herbal tea in your desk and office fridge ensures you have energizing fuel to snack on between meals. I take it one step further and always have a bar, fruit or raw nuts in my handbag too for when I am on the go. Small choices add up to great success when applied daily.
What are your favorite ways to prevent the 3:00 crash? Let us know in the comments and on Facebook – hearing your thoughts makes our day!
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© 2013 Nutritionista, Erin Luyendyk RHN. All rights reserved.
All material found on www.thenutritionista.ca is intended as general educational material only and should not be considered medical or nutritional advice. It is not intended to diagnose, treat, or cure any medical condition and has not been evaluated by the FDA. Please consult with your personal physician before implementing any health, nutrition, supplement or exercise program to ensure its safety and suitability for your specific individual situation
