I noticed something interesting about my afternoons.
After a morning of action and productivity, around 2pm, I started to crash. I felt sluggish and tired, and had a major dip in my energy.
I figured that was normal, and I just had to push through and do my best to finish out the day. But the responsibilities on my plate didn’t evaporate — the high-stress meeting with my client the next day was still going to happen, and on days I was home, my kids still needed my attention.
I had to try twice as hard to get half the work done during my afternoons.
To make my crash worse, at most afternoon meetings, there was ALWAYS someone that brought a bag of Dove chocolate or Hersheys Kisses to share. And I thought I needed to raise my blood sugar and get more energy — so I always took one, or lets be honest, a few! Or I would walk to the kitchen and there would be cookies or cheesy crackers just staring at me.
During afternoon trips to Starbucks, while ordering a coffee, I would glance through the glass window and the little pastries and banana walnut bread always looked so great. It was pretty much totally impossible to resist. And it tasted so satisfying going down.
Until about 30 minutes later.
When I would crash again — but even harder. And then, all I could do was think about what would pick me up again, and food was always on the top of my mind.
I had 2 major problems.
#1 — I NEEDED energy. I needed it to be productive and a top performer at work and have energy to be with my kids.
#2 — I wanted to be healthy. And when I felt such a crash, it was much too hard to resist chocolate, pastries or ANYTHING that was put in front of me (cookies, chips, cheese, etc.). Eating unhealthy foods ended up giving me ANOTHER crash and resulting in even less energy. . so back to #1 and the cycle would continue.
My afternoon crash was a HUGE setback for the day. I didn’t finish the amount of work I needed to. And even though it was just a few chocolates or a pastry, my whole plan to lose weight was rocked. When I ate unhealthy in the afternoon, it seemed to catapult into bad decisions for the rest of my day.
A friend of mine, a management consultant with twins under the age of 2, had a similar problem. I coached her to lose weight after her twins (she looks fabulous after 3 months of working with me and has a ton of energy for a demanding job and her kids!)
The only option for her snack was a Starbucks counter at her clients office — and Starbucks snacks are not really healthy (no, not even those Kind granola bars!). Since she didn’t have any healthy options at work, she would go hungry. By the time she got home every evening, she would be famished – and her sacred evening hours with her kids were clouded with her lack of energy.
“Its hard to be healthy if you dont plan in advance” she realized.
And as she told me so articulately, “I end up eating crap.”
She would feel guilty and regretful about her choices when she was hungry.
It doesn’t have to be like this. You CAN have energy during the afternoon.
Today, Im going to share a 4-step plan, 5 types and over 15 afternoon snacks to help you slim down.
However, I have a one critical success factor: You must plan in advance. Once you hit that afternoon low, if a snack is not right at your fingertips, you WILL go for whats easiest, and that usually means little Hersheys Kisses at a receptionists desk, a cake pop or cupcake from the coffee shop, or chips or your kids snacks from your pantry. And if you eat nothing, that’s not better either – b/c you’re going to lose control at some point.
Avoid the guilt and regret from losing control in the afternoon and follow my tips.
A 4-Step Plan and over 15 Slimming Snacks
A smart afternoon snack is a free pass to eat MORE — not LESS. No matter where I am, I try to have food on hand I WANT to snack on . . . so it’s less probable I’m tempted by something that will derail my weight-loss efforts and zap my energy.
I personally went to the grocery store and to online groceries to compare and analyze dozens of afternoon snacks. Today, I’m sharing my personal recommendations with you for:
– A 4-step plan to slim down at 2pm every day
– 5 types and over 15 snacks that will get you slim
All of my recommendations are based on a comprehensive nutritional analysis.
Masala Body 4-Step Plan to Slim Down at 2pm
1. Pick up your snack ahead of time
2. Store your snack close to where you will be in the afternoon — in your desk, in your pantry or fridge, or in your purse (or all of them!)
3. Eat your snack everyday between 2-3 pm (or 2-3 hours after lunch)
4. Put your snack away after you eat 1 serving so you dont overeat
NOTE to find the snack(s) for YOU
– First 1-2 weeks: Experiment and mix and match using my specific recommendations below until you find 1-2 snacks that keep you full and give you consistent energy until dinnertime
– IT WILL take you 1-2 weeks to find the snacks that work for you
5 Types of Masala Body Slimming Afternoon Snacks
Quick guideline – aim for 200 calories or less in a snack and focus on protein and fiber sources (2-3 grams of each). All of the recommendations below are perfect.
|If you want. . .||Try this. . .|
|Easy (and no refrigeration needed)||21 Nuts or 55 Seeds|
Crunchy and/or Spicy
|Unlimited Vegetable Sticks with 2 tablespoons of Hummus or Guacamole, or unlimited Salsa or Green Chutney|
|Sweet||1/2 cup Berries or 1 oz. Dark Chocolate paired with nuts or non/lowfat dairy|
|Tangy||Non/Lowfat Dairy (pair with 1/2 cup berries or smaller portion of “Nuts or Seeds”)|
|Beverages||1-2 cups of Tea or Coffee and Unlimited Water|
To continue down a path to slim down for life: Stop at the grocery store today, on the way home or during lunch, or put on order in online (Fresh Direct, Amazon, or other online grocery) for your afternoon snack.