Hack that 3:00 Chocolate Attack!

...finding solutions for the mid-afternoon slump...

If you find yourself reaching for the chocolate, sugar, and caffeine around 3:00, you're not alone! In fact, google it and you will find yourself with several hits that talk about this not-uncommon phenomenon.

Have no fear, I'm not advocating giving up chocolate entirely! There is a difference between eating a little chocolate for pleasure as opposed to mindlessly noshing to stay awake. Here are a few reasons we reach for the highly sweetened and caffeinated snacks in the middle of the afternoon:

• Low Blood Sugar. Science tells us that when blood sugar slumps, our bodies try to compensate by releasing insulin. Here's a great image that illustrates this, from this blog post.
• Tired! We also know that our bodies have natural sleep rhythms, and that at certain times we are more likely to want to sleep. And if we're honest with ourselves, all of us struggle with getting enough quality sleep.
• Habit. We get accustomed to snacking at certain times, and it's easy to associate those snacks with certain foods.
• Boredom. If we are stuck in some boring task, eating may be the most interesting thing we get to do. I remember this clearly from my office job days.
• Thirst. Did you know that the hunger and thirst cues feel exactly the same?
• Dietary Lack. Nutrient deficiencies actually manifest themselves as food cravings. For example, chocolate cravings could indicate a lack of magnesium, and a strong desire for salt might mean low iron.
• Emotional Upset. I know from personal experience that emotions wreak havoc on what we consume on any given day, and that so-called negative emotions have the most detrimental effect on our diets- grief, depression, sadness, anger and frustration, to name a few.
• Accessibility. Whether it's the weekly office "goody" day, the anticipated visit of the Nutman, the candy machines in the lunchroom, or the bakery across the street, if something is accessible, it's what we reach for.

What do you think? Do any of these potential triggers sound familiar? None of us is immune, but there are ways past that afternoon mindless gobble session!

Don't Beat Yourself Up. This is no time for self shaming, negative self-talk, or body sabotage. So what if yesterday a few chocolate bars or a large piece of cake suddenly disappeared? Today is a new day. Each moment, in fact, a new moment, an opportunity we all have to start over. Make that moment NOW.

Take a Moment. Allow a really deep breath. Think about why that chocolate bar, extra large muffin, or maple latte sounds so good. Just for a moment, consider the trigger. Am I hungry? Am I tired? What did I eat for lunch? Am I bored? When did I last have a glass of water? Am I fighting with my husband? Kids?

Consider Alternatives. This gets easier with practice, and with planning ahead. But in the here and now, think about what you can eat or do instead of giving in to your craving, just for this moment.

• If it's been a few hours since moving around, take a walk- around the office, up and down the stairs or around the block.
• Have you had any water lately? Drink a big glass of water- mindfully swallowing, enjoying it, thinking about how it feels to drink it. Do you feel more alert? Have you suddenly noticed more thirst? Are you still desperate for that craving?
• Is there anything else you can eat? Think about what you want. Is it the sweet taste? The salt? Are you craving something crunchy to chew? Something cold to swallow, or something hot to warm up? Can you think of any alternatives to your initial craving?
  For example, if you want something crunchy and cold, would chewing on an ice cube or an apple help? A cup of hot peppermint tea would instantly help with alertness, and warm you up- a cup of cold peppermint tea would wake you up too, and be very refreshing. Could you be satisfied with a stick of gum if you just want to chew something?
• Have you been thinking about work for a few hours, and do you need a mental break? Is there time to switch off your work brain and engage in another activity, preferably off-screen? For example, reading a novel, writing a letter, drawing or colouring a picture (think about adult colouring books!), listening and/or dancing to some favourite music, or sitting outside to watch the birds flit around you.
• Are you actually tired, and is it possible to take a nap? Sometimes a 20-30 minute nap is just what is needed to feel refreshed and alert.

Plan Ahead. With a little bit of time and forethought, most mid-afternoon slumps can be a thing of the past. Are you intrigued? Keep reading!

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Sometimes we have no choice about where we eat for lunch...but we can always choose what we eat. I've compiled a handy guide with good information for those times we're out and about and eating on the go. 

From plain potatoes to sushi to grilled skewers, fast food can be smarter.

​Subscribe to my mailing list to receive this cheat sheet! It may seem like there's no way out, but there are always healthier choices!

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Meal Planning: Kick that Craving to the Curb!

Meal planning is, at its' most basic level, planning ahead the food that you'll eat during the course of the day. All of us do it, to one extent or another, even if it's a quick thought while you're standing in line at the coffee shop or as you're cruising the grocery store or sitting parked in traffic on your way home from work. Some of us are more detailed, some less. The key to killing most afternoon slumps is to plan smarter, not harder. 

• Don't Skip Meals or Snacks, and Think Quality. For example, noshing down at a fast food joint for breakfast and lunch with coffee shop snacks in between will leave a lot of nutritional holes in the day and a lot of extra calories consumed in the form of fat and sugar. Instead, think about easy sources of whole grains, lean proteins, and vegetables and fruit.
• Keep it Simple! When you have time, batch cook some boneless, skinless chicken breasts. Boil half a dozen eggs. Measure out nuts and dried fruit into quarter-cup portions. Wash a bunch of grapes in a vinegar/water soak, and split into appropriate portions. Roast some beets and carrots.  In other words, take simple steps now to be prepared for later.
• Shortcuts are OK. Pre-washed, ready to eat produce can be more expensive, but convenience trumps cost for me if it means eating better more often.
• Plan Your Day. Spread out your whole grains and proteins- don't save it all up for one big meal. By doing this, your body gets the fuel it needs, when it needs it. Include snacks in your plan. Ideally, eating every 2-3 hours will keep your blood sugar levels even without insulin spikes.
• Drink Water. Have a glass of water every hour.
• Take Your Time. Small changes lead to big results! 
• Think Variety. Try new things and incorporate new flavours. Try adding nuts and seeds, exotic produce, or interesting grains.
• Go Slow. Lasting change is easier with gradual change. Too many changes at once can lead to frustration, or to unexplained effects, such as food aversions or allergies. Take a cue from your body- if you feel uncomfortable, slow down.
• Don't Deprive. Almost all deprivation diets are doomed to fail because they discourage. If you really want a piece of chocolate, have it. "Junk Food" becomes an issue when nutrition is compromised. One small serving of something special isn't going to be the end of the world.
• Portion Sizes Matter. Eating often needs to be balanced out with portion sizes.
• Don't Skip Lunch! This forgotten meal is every bit as important as breakfast, and is essential to refueling your body for the afternoon. Pack proteins, fruit, vegetables, and whole grains. Kiwi can help too! 
• Celebrate Milestones. Pat yourself on the back and throw a party the first time you find yourself not slumping over in exhaustion before the day is through! That's a huge achievement!

​I hear about this same frustration from so many people! From time to time, everyone suffers from the afternoon slump, myself included. I hope this post has helped you find a concrete way to work around chocolate attacks! People are complex creatures, and no one is a "one-size-fits-all" when it comes to solutions that work. This is merely a tool kit I've put together to help you find your best self.

Want to hear what I eat in a day? Join my Facebook Page to get in on the conversation! This week I'm obsessed with lunches, last week I was all about breakfast. Dinner's going to come up soon, as well as snacks, desserts, and drinks. And it's summer...who knows what else is in store!

If you're on the go, I've put together a cheat sheet that suggests the healthier choices we can make! Just sign up for my mailing list and I'll get that to you. If you loved this article, please share it!  

All the best, friends.
​Stacy

You don't have to yield to temptation!