Monday, January 31, 2011

Need a Mid Day Pick-Me-Up??

Don’t worry you are not the only one that feels that lull of energy in the afternoon. Many people are searching for that quick pick me up to get through the rest of their workday! Most reach for caffeine packed drinks are high calorie sweets. These options may offer a quick burst of energy, but soon after your blood sugar spike has worn off and you are in need of something else!

Try these tips to help avoid a mid-day crash.

1-     Probably one of the most obvious solutions would be to make sure you are GETTING ENOUGH REST. It is not always possible to get the full 7-8 hours of sleep each night but this is essential for replacing those energy stores and keeping you alert during the day. ALSO sleep can affect your hunger levels. Lack of sleep can cause increased hunger during the day and usually the foods we chose to eat aren’t the best! High caffeine and high sugar foods can lead to serious problems over time.

2-     EAT RIGHT- What we eat earlier in the day can affect the way we feel later. What foods to you typically consume? Any food that is in a package/has a label is processed and lacks essential nutrients. Shop on the outskirts of the store for fresh products – whole grains, fresh fruit & vegetables, & lean proteins. These types of food have a balance of nutrients that help to promote energy and keep you going during the day.
-         Eat breakfast- get a mix of carbs and protein
1.      Protein shake/smoothie (1 scoop pro. Powder, 8oz milk, ½ banana)
2.      Lite yogurt or Greek yogurt
3.      Eggs and whole grain toast
4.      High protein cereal (Kashi Go Lean)

-         Don’t go longer than 3-4 hours without eating. Choose a snack between 100-200 calories with some type of protein or fiber to help keep you full until your next meal
1.      String cheese and almond (6-12)
2.      Apple or celery and peanut butter (1 tbsp)
3.      Yogurt
4.      Beef jerky (watch the sodium)
5.      Protein bar (watch out for the calories)
6.      Carrots and hummus

3-     EXERCISE- Get your body moving. Often we find ourselves sitting at a desk and very sedentary. Our bodies were meant to move. Commit to finding time during your day to get up and move. Try a 10 min walk around your office building or jumping jacks to get your blood pumping. Movement will help increase blood flow and oxygen in your body. This may help you feel more alert and awake.

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