Your 3pm doesn't have to look like this!
Is this you at 3 pm? How can you survive the 3 pm slump? It seems that no matter how well we eat, we seem to lose sense and reason when it comes to deciding what is a healthy and not so healthy snack. Here are some tips that will help stop your 3 pm from spiralling out of control.
Before you start reaching for the protein ball, homemade "healthy biscuit or two or three", a family size packet of crisps or block of chocolate consider this:
1. Are you dehydrated? Pinching the skin on the top of your hand is a quick way to see if you have had enough to drink. Ideally, the skin should bounce back automatically. This is called the skin turgor test. If there is even a second delay then have a couple of drinks of water and wait.
Often the signals for thirst are the same as hunger, so have a glass of water, wait 15 minutes and if you are still hungry then have something to eat.
2. Move your body. Belinda, from Chocolate Fitness, advises that cranking up the music, finding a spot to stretch, move and perhaps do a bit of boxing is a perfect distraction from those superficial hunger pains. Alternatively try spending a few minutes meditating, going for a quick walk or enjoying a cup of green tea away from your workplace.
3. Did you have enough protein at lunchtime? Often when preparing lunch we make the mistake of not including enough protein. A palm-sized portion should do it. This will help you to feel fuller for longer.
4. Try a green smoothie. I prefer a blended drink over juice but a green smoothie using lots of leafy greens, parsley, mint, cucumber, green apple and ginger is a perfect pick me up for the afternoon. The Chlorophyll in the leafy greens is an effective antioxidant and loaded with B vitamins that will give you the energy that you need to make it till dinner time.
So remember, to break the cycle start with a glass of water, a distraction and then if all else fails then have something to eat...
Before you start reaching for the protein ball, homemade "healthy biscuit or two or three", a family size packet of crisps or block of chocolate consider this:
1. Are you dehydrated? Pinching the skin on the top of your hand is a quick way to see if you have had enough to drink. Ideally, the skin should bounce back automatically. This is called the skin turgor test. If there is even a second delay then have a couple of drinks of water and wait.
Often the signals for thirst are the same as hunger, so have a glass of water, wait 15 minutes and if you are still hungry then have something to eat.
2. Move your body. Belinda, from Chocolate Fitness, advises that cranking up the music, finding a spot to stretch, move and perhaps do a bit of boxing is a perfect distraction from those superficial hunger pains. Alternatively try spending a few minutes meditating, going for a quick walk or enjoying a cup of green tea away from your workplace.
3. Did you have enough protein at lunchtime? Often when preparing lunch we make the mistake of not including enough protein. A palm-sized portion should do it. This will help you to feel fuller for longer.
4. Try a green smoothie. I prefer a blended drink over juice but a green smoothie using lots of leafy greens, parsley, mint, cucumber, green apple and ginger is a perfect pick me up for the afternoon. The Chlorophyll in the leafy greens is an effective antioxidant and loaded with B vitamins that will give you the energy that you need to make it till dinner time.
So remember, to break the cycle start with a glass of water, a distraction and then if all else fails then have something to eat...
