03 Dec Beat the 3pm Slump
Do you suffer from the 3pm slump?
Do you need sugar or caffeine to make it through the day?
Your energy dips and sugar or carb cravings are often caused by blood sugar fluctuations. The right combination of food can help keep your blood sugar levels balanced. You’ll feel full longer and avoid energy crashes due to blood sugar imbalance.
You know it’s a good idea to avoid large amounts of sugary foods to keep you blood sugar balanced. However, did you know simple carbohydrates like potato chips or bread are also a big culprit? Unfortunately, simple carbs turn into sugar when metabolized, even if the label indicates there is no sugar in the product. Thus, eating too many simple carbohydrates, can also spike your blood sugar and leave you feeling exhausted.
Rather than eating simple carbs like potato chips or crackers, switch to complex carbohydrates like berries or nuts. Then, pair your complex carbohydrates with proteins and healthy fats. This helps your body break down these carbohydrates more slowly and keeps your blood sugar balanced.
Click below to read about foods to keep your cravings away and your energy stable to beat the 3pm slump!
Eat the Rainbow
I’m sure you are not surprised that vegetables are at the top of the list. Eat them raw, cooked, or roasted. Choose low-carb veggies of varied colors each day to keep your blood sugar balanced and to provide antioxidants and nutrients. Some favorites available now are Brussels sprouts, eggplant, squashes and turnips.
Greens deserve their own section because they are incredible for overall wellness and to balance blood sugar. Why not mix it up and use arugula or Swiss chard as the basis for your next salad. Incorporate spinach or baby kale in your smoothie, to add nutrients and fiber. Large leaf kale, like lacinato, tuscan, dinosaur or curly kale, tastes great roasted in the oven, with avocado oil, salt and garlic, to make healthy chips. Just be sure to dry your kale leaves fully before roasting and watch them carefully so they don’t burn!
If you still find yourself reaching for a coke or diet soda, it’s time to make the switch. Even though diet soda doesn’t cause a sugar surge, artificial sweeteners have been linked to insulin resistance according to a 2013 study in Diabetes Care. In addition, most artificial sweeteners are much sweeter than cane sugar, so you become accustomed to sweeter foods, and naturally sweet foods like fruit no longer taste sweet. This leads to eating more candy and baked goods to satisfy your sugar cravings. Instead of soda, use a water bottle with an infuser, and add fresh fruits, vegetables and herbs. One favorite is cucumber and mint for a delicious flavor boost in your water!
Craving something sweet? Look no further than a colorful bowl of mixed berries, like blueberries, raspberries and blackberries. Add them with nuts to your morning oatmeal or grab a bowl with a handful of seeds as an afternoon snack. Raspberries have about 8 grams of fiber in 1 cup, which is nearly 1/3 of your dietary requirement (for women), so dig in.
Dried beans, lentils, and peas are fantastic sources of fiber. Add some chickpeas into your salad or black beans into your salsa. Beans add both flavor and texture and are a great way to keep your elimination system working smoothly!
Don’t Fear Fat
Healthy fats are an essential component of any diet. Smash avocado on your morning whole grain toast or add salmon to your dinner plate. Nuts and seeds also deliver the essential fats your brain craves – just watch your portions!
Protein is a vital nutrient. The best way to get the most nutrients from your animal proteins is to chew thoroughly before swallowing. Whenever possible, opt for pasture raised eggs and poultry, wild fish, and grass-fed meats. For vegetarian options, choose organic Greek yogurts, tempeh, seitan, tofu, legumes and nuts
Whenever you eat, strive to follow the health eating blueprint which includes protein, healthy fat and fiber at each meal and snack. This will help you to keep you satiated throughout the day and keep your blood sugar stable. Say goodbye to that 3pm energy dip and those endless sugar and carb cravings!
Want some simple and delicious snack ideas to keep you satisfied until your next meal? Click here to receive your own Guilt-free Snack eBook. It’s full of creamy, crunchy, salty and sweet options to satisfy any craving – without the guilt!
Don’t miss the next Effortless 3-Day RESET! Registration for the December Reset closes on December 7th and the November program SOLD OUT – so don’t delay.