Avoid the 3PM Crash!

You know the feeling…coffee, sugar and a nap! NOW!

Your schedule and to-do list are so long  that there is no time for the jitters, blood sugar crash or your head on the desk.

Why does this keep happening? Most times, this crash begins hours prior, with lunch and your daily routine. Your choices throughout the day can affect overall physical and emotional feelings for the rest of the day.

Begin by paying attention to your lunch choices and daily habits:

             - Was lunch extremely calorie restricted because you are trying to lose weight? By not eating enough, our bodies think they are going to starve, so they begin to slow down our systems. It becomes harder to concentrate, you may feel light-headed and tired. Long-term calorie restriction impacts your metabolism, making it harder to lose weight and keep it off. Make sure your lunch is balanced with lean protein, colorful vegetables, and whole grains. Fuel yourself well so you aren’t starving by 3PM.

             - Was the meal heavy on a particular food group that doesn’t agree with you? No one diet fits all. The way your body reacts to certain food groups can impact your clarity, focus and physical response (read, where is the nearest bathroom!). Keep a journal of what you’re eating and begin to evaluate which foods cause you to not feel well. Substitute these foods with healthy options. For example, if bread causes you to feel tired after an hour, replace with whole grain option or lettuce wraps.

             - Are you drinking enough water? Once you are thirsty you are already dehydrated. Dehydration can cause foggy head, fatigue, headache, and can mask itself as hunger. Begin your day with 20 oz of water, and carry a water bottle with you throughout the day. If you know you have eaten a healthy satisfying lunch, grab some water and see if those hunger pangs subside.

            - Have you been sitting all day and are cross-eyed from staring at the computer? Get up and stretch. Stand at your desk and do some simple movement, or take a walk down the hall. We can only focus for a set period of time before we need to recharge our batteries.

Remember, it takes small attainable steps to make long-term lifestyle changes. Begin with one area at a time so you don’t overwhelm yourself. You’ve got this!

Need more support or strategies to be the best YOU? Join the Balanced Healthy Self Village private Facebook group - filled with moms just like you, who are in the trenches of motherhood and striving to come out the other side feeling healthy and balanced. Jump on over and let us support you, too!

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