Its totally natural to feel a slump coming on around 3pm. So many people cave and munch on the unhealthy things they’re craving like chips and cake but YOU will be ready the next time this slump hits. The best thing you can do is nap for 20min (empty conference rooms or the back seat of your car make a great place for naps). A brief walk is another way to give your mind and body the break it needs as the movement and fresh air will energize you for the rest of your day. This is exactly what your body wants and needs but its not always a realistic option, so if you can’t make it happen then nourishing your body and mind with a satisfying snack is the next best way to revive yourself. The key is to become aware of exactly what you are craving and then tweak it into a healthy version. Here are my favorite 3pm Slump Snacks…
These are my absolute favorite pick me up 3pm snack. They are SO delicious and the only problem I have with them is that its tough to control my portions when eating them! They have some great health benefits when consumed responsibly though.
Both chocolate and espresso beans contain antioxidants, which are substances that neutralize free radicals in your body. Free radicals are harmful compounds that can damage and cause inflammation of your tissues, leading to poor bodily function and increasing your risk of illness. Also, did you know that both coffee and chocolate impact how you feel? Chocolate raises serotonin and coffee interacts with dopamine and acetylcholine to make you happier. However, effects are short term and overindulging can lead to a major crash after the effects have worn off. So nosh in portion (1 serving is about a handful or 1/4 cup) with this snack and it will likely be enough to push you through that slump without experiencing a crash afterward.
Mmm, one of my favorite foods. And the vitamins & minerals they contain is why people call sweet potatoes a super food! Vitamin B6, A, C, D, iorn, magnesium and potassium. They help ward off cancer, strengthen eye sight and boost our immunity too. Whats best is that they’re delicious!! I wrap them in foil and bake the night before, then store in tupperware and reheat in the microwave the next day. I add coconut oil and a sprinkle of kosher salt which makes for a sweet and savory taste thats so satisfying. I love the warmth and how filling this snack is. Sweet potatoes are full of everything you need to stay focused and energized throughout the rest of your day. *add chia seeds, cinnamon, cardamom, paprika and any other spice or herb for an added nutritional benefit and to switch up the taste too!
So the small pastry isn’t the healthiest option but if you’ve skipped most the sweets and carbs in your day so far, theres no problem with it. Remember that balance in your diet is the most important factor in healthy living. When you step out to buy this potential pastry, make sure its from a bakery and was made with fresh ingredients (versus getting it from the vending machine- this is a major NO!) and the portion should be small. Think of the small scones from starbucks; it should fit in your palm. The tea should be flavorful and dressed just the way you like. If you’re not caffeine sensitive or have only had one other 8oz serving of caffeine that day then regular, caffeine tea is fine. Otherwise, find a non-caffiniated tea you like.
Here are some of my favorite teas…
“The University of Maryland Medical center advises that 250 milligrams of caffeine per day is a moderate intake, while excessive intakes exceed 800 milligrams per day.”
So monitor your caffeine intake and don’t over do it!