Thursday, October 21, 2010
Trainer's Tip from Christina
You know the feeling, the droopy eyes, the sudden sweet cravings that hit around 3 or 4 pm in the afternoon. These feelings usually send you running for that third cup of coffee and perhaps something sweet; donut, muffin or granola bar.
This burnout, a feeling of mental and physical lull a few hours after lunch is brought on by a drop in blood sugar levels. It spurs that craving for a quick high from a sugar or “white” carbohydrate. This is huge diet pitfall for many as it sets you up for another dip and subsequent binge right at dinner time (or right into the evening), leading us to overeat.
However, two simple steps can side-step this reaction and keep you on track.
1. Increase your protein and reduce simple carbohydrates at lunch, with adequate hydration!
Example: 3-5 oz grilled chicken breast with mashed yams and squash, salad with balsamic vinaigrette, berries, goat cheese and walnuts
Pita Pit chicken salad with hummus instead of cheese, loads of vegetables and vinaigrette
2. Protein snack and water ready to rock at 3 pm
Example: hard-boiled egg with sliced tomato, S&P or 1/3 cup natural almonds or 1 oz beef jerky
More protein will increase satiety and blood sugar stable, minimizing the 3 pm slump. The protein snack boost will keep your energy levels on an even keel and ensure you come home with enough energy to make dinner another healthy choice.
So embrace healthy, natural and whole sources of protein as your best friend and they will keep you energy stable throughout your day.