And prevent the afternoon crash

Does this story sound familiar? You wake up, hit snooze twice, then lay in bed for 5 minutes scrolling social media. Realize it’s getting late so you throw on some clothes, pull your hair in a bun and grab a coffee on your way to your desk. 

You start working and are totally in the zone. Then you look up, it’s noon and all you’ve had all day was that latte. You’re ravenous, so you grab a yogurt and granola, some rice crackers and cheese. But you’re still hungry, and your energy is starting to crash. A second cup of coffee, slice of leftover pizza and candy bar will do the job.  

Suddenly it's 2pm. You’re basically asleep at your desk. All productivity is out the window and you might as well be a zombie straight out of Shaun of the Dead. Even another cup of coffee can’t get you back into any sort of productivity, but you try it anyway. 

7pm hits and you close your laptop and order takeout, no time to make dinner tonight. 

That night, it's hard to fall asleep. Too much caffeine, and eating at 8pm means you’re still digesting dinner (which can also make it hard to sleep). “I will NOT do that again tomorrow”. But you will. 

If that sounds like you, then you aren't alone. I have this conversation every day. 

And the solution is actually pretty simple. It's not easy - but it is simple!!

Key #1 to All Day Energy: Eat Meals

This sounds basic - but so many of us graze all day and then eat a good dinner. No more!!! 

Stop skipping breakfast, and eat every 3-5 (waking) hours:

This gives your body stable and consistent energy. If you are hungry before 3 hours have passed after a meal, that means that meal wasn't big enough! 

Consistent meal size:

1 big meal is going to make you crash afterwards! I know sometimes its unavoidable, but do your best most days to have all 3 of your meals be around the same size. 

Don't eat too close to bed:

You won't sleep well if you're also trying to digest, which makes you tired the next day!

Key #2: Macros and Micros

Each meal should have 25g+ of protein, carbs, fat and a VEGETABLE.

Vegetables will help stabilize your blood sugar and prevent spikes by slowing digestion. They also provide valuable micronutrients (vitamins and minerals). You can see a (simplified) example of this effect in this graph. 

Generally I find people do fine on fats, and don't need to focus on adding them. They often are naturally in our proteins, sauces, condiments etc. If you aren't sure if you're getting a good balance at your meals, try logging them in an app like My Fitness Pal for a few days (or even just a meal here or there to see). 

For most women, we should aim for a meal to be between 400-600 calories, 25-45g protein, 25-65g carbs, and 15-25g fat. Men or tall/active women will want to increase this range a bit, but hopefully it gives you some very general guidelines on what to aim for. 

Key #3: Plan Ahead

I sound like a broken record First name. But the best laid plans will fail if you don't actually… plan them. The best intentions won't get you anywhere. 

Yep, that means that you need to actually meal plan and/or prep. That could be going to chipotle and putting meals into containers. Or making elaborate meals from scratch every day. 

I find most people do well somewhere in between. For example, maybe prepping the same breakfasts for the whole week, and then having a different dinner every night with leftovers for lunch the next day. Or two different lunch “options” for the week. Or you can do what I do and have the same base lunch every day, and just change the sauce/seasoning to change it up a bit. 

However you like to do it, just make sure you have food ready to go when you want to eat. Even if you work from home, have meals ready for you. Trust me. 

Here’s some of my favorite home made grab and go lunches for busy days, and if you want my full guide on eating On the Go, you can get that here!

Other factors in your energy levels

A few other non-food things that can make a big difference in your energy!

Water!

Dehydration will make you feel exhausted. You should have half your body weight in ounces per day, plus extra for hot weather, workouts, or any high sodium meal. 

Check out my blogpost with tips on drinking more water!

Physical Activity:

Staying active (whether you use traditional workouts or general activity like walking) will help boost your energy. It'll also improve your sleep, digestion, endurance for a long day, brain function/memory, and general mood. 

Sleep:

This one is… obvious. Sleep deprivation will also make you crave sweets for quick energy. Do your best to get to bed earlier and sleep deeper, but this can be beyond our control. Try yoga nidra (here's a youtube video) which is also called “non sleep deep rest” for a pick-me-up on those days! 

Check your micronutrients:

The big micronutrients that will impact your energy are Vitamin D, iron, and vitamin B12. If you suspect you might have a deficiency, have your doctor run some quick bloodwork to check.

Well, there you have it! I hope you got some ideas to help you have a more balanced day. These ideas are simple, but they aren't necessarily easy to do. Pick one area to focus on at a time, and you'll be surprised at how much better you feel!!