The mid-day slump. That middle of the day, the sleepy, brain-in-a-fog feeling when you don’t know how you’ll make it through the rest of this day — you know the one. Whether you’re a stay-at-home parent or always on the go, whether you work from home or commute, whether you’re on mat leave or pregnant and on sick leave, you are susceptible. So as nutrition month comes to an end, I want to stress that its theme, eating 9 to 5, applies no matter what your work situation might be.
So when you feel that slump what can you do?
· Try moving — Do stretches, get up and play with your kids, stand up during your phone calls, whether they are work or at home. There are many ways to incorporate some movement regardless of where you are.
· Grab a small snack — If you feel hungry, have something to eat that includes a carbohydrate to provide some fuel for your brain and some protein to give you that longer lasting energy. Examples would be: fruit and nuts or hummus and veggies, but those are not the only options.
· Drink water — If you sip water throughout the day to help you stay hydrated it doesn’t feel as overwhelming as you having to drink big glasses of water at a time. Staying hydrated will help you avoid that sleepy feeling. If you want more flavour then just water try adding berries, melon, cucumber, mint, citrus, etc. to your water.
Remember there is a difference between snacks and treats. Treats are low in nutrients (things such as cookies, chips, chocolate). Snacks are small portions of nutrient-rich foods that will actually help you stay energized and feel satisfied. Often that mid-day slump has people reaching for treats, which won’t help in the same way that a well-balanced snack will.
When you need a break, whatever your role is, think about mindful eating. Are you really hungry right now? Check in with yourself — you might not really be hungry but instead be bored or stressed. If so, maybe try some of the other options listed above simply reaching for something to eat. However, if you are hungry be sure to focus on your food. Remove any other distractions (put down that cell phone and don’t check your emails!) Remember to sit down to eat and to keep your snack small and nutrient-rich.
Although most people struggle with the mid-day slump there are ways to get through it. Be sure you choose what works best for you and what you are in need of that particular day.
Need more ideas for beating that mid-day slump? Contact Jill, Nurture The Future’s Registered Dietitian at nf.nutrition@gmail.com
Adapted from the Dietitians of Canada's Nutrition Month Campaign Materials. Find more information about Nutrition Month at www.nutritionmonth2015.ca.
So when you feel that slump what can you do?
· Try moving — Do stretches, get up and play with your kids, stand up during your phone calls, whether they are work or at home. There are many ways to incorporate some movement regardless of where you are.
· Grab a small snack — If you feel hungry, have something to eat that includes a carbohydrate to provide some fuel for your brain and some protein to give you that longer lasting energy. Examples would be: fruit and nuts or hummus and veggies, but those are not the only options.
· Drink water — If you sip water throughout the day to help you stay hydrated it doesn’t feel as overwhelming as you having to drink big glasses of water at a time. Staying hydrated will help you avoid that sleepy feeling. If you want more flavour then just water try adding berries, melon, cucumber, mint, citrus, etc. to your water.
Remember there is a difference between snacks and treats. Treats are low in nutrients (things such as cookies, chips, chocolate). Snacks are small portions of nutrient-rich foods that will actually help you stay energized and feel satisfied. Often that mid-day slump has people reaching for treats, which won’t help in the same way that a well-balanced snack will.
When you need a break, whatever your role is, think about mindful eating. Are you really hungry right now? Check in with yourself — you might not really be hungry but instead be bored or stressed. If so, maybe try some of the other options listed above simply reaching for something to eat. However, if you are hungry be sure to focus on your food. Remove any other distractions (put down that cell phone and don’t check your emails!) Remember to sit down to eat and to keep your snack small and nutrient-rich.
Although most people struggle with the mid-day slump there are ways to get through it. Be sure you choose what works best for you and what you are in need of that particular day.
Need more ideas for beating that mid-day slump? Contact Jill, Nurture The Future’s Registered Dietitian at nf.nutrition@gmail.com
Adapted from the Dietitians of Canada's Nutrition Month Campaign Materials. Find more information about Nutrition Month at www.nutritionmonth2015.ca.
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