During the holidays it’s easy to overindulge in sugary treats. You’ll often notice at around 3pm you experience a slump in energy. This is usually a sign that you’re blood sugars have spiked and you’re now experiencing the post-sugar energy drop. Your head feels like it’s stuffed with cotton wool and you can’t think straight. You may find it hard to focus and all you’d really like to do is crawl into bed and take a nap.
Sound familiar? At one time or another, most of us have experienced what it’s like to hit the 3pm wall. Whether it’s in a corporate setting or during daily life, this mid-afternoon energy dip is all too common.
While our circadian rhythm has a part to play – hence the reason why the siesta is such a popular phenomenon across the world – there’s another factor that can affect our afternoon energy…
Food! There Are 3 Main Nutritional Factors Which Determine Whether You’re Soaring Or Snoring Come 3:00 p.m.
1. Sugar. A big hit of the sweet stuff creates a temporary boost in our energy and mood. Yet this feeling is short-lived as skyrocketing blood sugar levels cue the pancreas to release insulin into the bloodstream. The resulting insulin dump is responsible for the energy slump and grogginess we feel after eating a sugary indulgence.
2. Fiber. Dietary fiber provides the roughage we need to keep our digestive tract in tip-top condition. It also adds bulk to meals and signals our stomach that we’re full. This helps to level out our blood sugar between meals and avoid any major energy dips.
3. Protein. Like fiber, protein has a very high satiety factor, meaning that it helps to keep you fuller, for longer! Coupled with a moderate dose of healthy fats, protein is broken down and digested more slowly than fast-burning carbohydrates (such as sugar). This goes a long way towards helping you feel energized and vitalized between lunch and dinner.
So as you can see, a nourishing, satisfying snack should contain this triple threat of low sugar, with high fiber, a little protein, and ideally, a little bit of healthy fat thrown in for good measure. Here are some of my favorite go-to snacks to avoid the mid-meal slump:
1. Creamy Cauliflower Dip (With Veggie Sticks)
This is sooooo easy to whip together and will keep any hunger pangs at bay. Simply steam a head of cauliflower and blend it together with your desired amount of yogurt (either organic dairy or coconut), garlic, lemon juice, cold-pressed olive oil, sea salt and cracked black pepper until thick and creamy. Serve with crunchy veggie sticks.
2. Miso Soup With Wakame Flakes
A perfect, nourishing snack as we head into the cooler months! Plus, this light snack has a good dose of iodine to support thyroid function.
To make, simply:
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Bring a jug of filtered water to a boil.
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Use kitchen scissors to roughly cut some dried wakame into a mug. Pour over boiling water and allow the wakame to steep for 5 to 10 minutes, or until softened.
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Discard first batch of steeping water, using a fork or sieve to retain the soaked wakame.
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Add 1 spoon (or more if you desire) of organic miso paste to the mug containing wakame and fill with fresh, warm water.
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Stir to dissolve the miso paste, then enjoy!
