The 3PM Crash - Healthy Bitch Daily

The 3PM Crash

Posted by Healthy Bitch Daily on Nov 30, 2011

Too Pooped to Pop? Snack on The Right Stuff To Avoid a Meltdown

Whatever happened to siesta hour?

Especially during this time of year, we could seriously use an afternoon snooze. Whether you're partying like a rock star, burning the midnight oil at work or just trying to get through another day, that 3PM crash totally ruins your momentum.

Eat Up, Stay Up

Thankfully, Mother Nature’s pantry is chock-full of foods that will help you recharge your battery. Keep these on hand to help you get through yet another frazzled holiday season - it’s as easy as learning your ABCs.

A is for Apple. Yes, the good old apple. It’s not just a beacon of brown-nosing - its carbs, fiber, water and nutrients provide immediate energy. When paired with nut butter (protein and fat for sustained energy), your boring old apple will pack an energy punch.

B is for B vitamins. Several of these puppies improve energy and alertness from the inside out. Try taking your multivitamin (with Bs) or a B-complex supplement at lunch to prevent the afternoon crash. Stock up on whole grains like oats and brown rice to get more B vitamins as well.

C is for Caffeine. Use it strategically, not to amp yourself up like a crazy person. Dose up before a workout and it will not only help alleviate the impending fatigue but rev your engine for a good workout. Use quality sources of caffeine like organic coffee, teas or coffee alternatives and monitor your portion size. (You know who you are, frappacino fiend).

D is for Dandelion and/or Dark Greens. These greens help the liver stay clean and make your digestive tract more alkaline. What’s that got to do with energy? Everything! A clean system is a more efficient and energetic one. Hint: dandelion can be bitter, so offset it with a sweeter taste like dates or pomegranate and drizzle walnut or avocado oil over it for some healthy fats.

E is for Energy Shots. While many are loaded with junk we wouldn't eat if our lives depended on it, there are a few that can actually do the trick (we like Kombucha shots from Celestial Seasonings) with organic ingredients, B vitamins, beneficial yeast (to aid digestion) and some carbs for quick energy. Pair a K-shot with some almonds for a quick, portable energy solution.

F is for Fiesta. As in, have a fiesta full of flavor to avoid a binge later on. Too often, we eat something boring because “it’s good for you” at lunch and then pig out later to fill the caloric void. Instead of the same old salad, do lunch up fiesta style – add some spices to your dish and play with healthy fats like guacamole, hemp pesto or coconut spread to make your meals a reason to celebrate, thanks to great flavor.

G is for Garden. The secret to better energy begins with eating natural, quality foods like those that come from a garden. Vegetables not only help us feel full and make our plates look pretty, but they also deliver antioxidants – plant-based nutrients that help clean up our insides for optimal function and sheen!

For more tips on how to sustain optimal energy at any point in the day, check out Mom Energy: A Simple Plan to Live Fully Charged. Still need more help? Leave us your questions in the comments section below!

Have a question for Ashley? Email us at info@healthybitchdaily.com and we'll get your questions answered.

Ashley Koff, R.D., Resident Dietitian
Named among the Top 10 Registered Dietitians in the U.S. by Today’s Dietitian Magazine, Koff appears regularly on national media outlets, including Dr. Oz, The Doctors, Good Morning America Health, CNN, AOL and E!. Koff is also the dietitian for espnW, and the featured dietitian on the CW’s “Shedding for the Wedding” and Lifetime’s “Love Handles.” Koff maintains a private practice, regularly lectures, and works to improve the quality of food choices on the sets of popular shows such as Private Practice, CSI: New York, Big Love, It’s Always Sunny In Philadelphia and Bones. Her book, Mom Energy: A Simple Plan to Live Fully Charged (Hay House, 2011), hits stands later this summer. For more information please visit AshleyKoffRd.com.