• Skip to main content
  • Skip to header right navigation
  • Skip to after header navigation
  • Skip to site footer
Laura London Fitness

Laura London Fitness

I help women to go from overwhelm and feeling stuck in their bodies to reclaim their waistline, drop stubborn weight and have vibrant energy at any age.

  • Start Here
  • Meet Laura
  • Blog
  • Shop
  • Programs
  • Work With Me
  • Fitness
    • 100 Squat Challenges
    • Abs
    • Circuit Workouts
    • Lower Body
    • Pilates Ring
    • Rebounding
    • Upper Body
  • Recipes
    • Breakfast
    • Lunch/Salads
    • Dinner
    • Desserts
    • Smoothies/Juices
  • Events
  • Laura Loves
    • Amazon
  • Laura London Wellness
  • Podcasts
Home » Blog » Recipes » Pick-Me-Up Snacks To Get You Through The 4PM Slump

Pick-Me-Up Snacks To Get You Through The 4PM Slump

Pick-Me-Up Snacks To Get You Through The 4 PM Slump

Snacks – It’s 4pm, and you’re already yawning and feeling exhausted. Put that double expresso and muffin down – they aren’t going to get you through!!

Who hasn’t experienced that drained feeling halfway through the afternoon, when making it through the day seems impossible? According to the National Sleep Foundation, nearly half of us report an afternoon slump where energy and concentration are challenged. One of the most common reasons for afternoon fatigue is fluctuating blood sugar levels. If too much sugar is released into the body at once, by either waiting too long to eat between meals or high carbohydrate or fatty foods, too much insulin is released to balance the sugar levels. This causes your blood sugar levels to rise and fall rapidly, leading to a quick burst of energy followed by a deep crash. And therein lays the afternoon energy slump… yawn.

Enter SNACKS. So, why are they such an important part of your day? Snacks are those 150-200 calories that will save you!! They bridge the gap between meals and stop that rumbling stomach when lunch and dinner are hours away. They keep your blood sugar stable and your hunger in check so that you are not grabbing a candy bar from the nearest vending machine or gorging everything in sight at your next meal. Snacks will fuel your AM workout if there is no time for a proper meal and will replenish your glycogen stores after you have finished that run or my 10 minute fit and fabulous circuit workout. Snacks are also a great way to get in extra whole foods to ensure that you are getting in the correct nutrients for the day.

Picking The Right Snack Time

It’s important to pick the right snack at the right time, to keep energy levels up and bridge the gap properly. A snack made up of a complex carb, a healthy fat, and clean protein will increase your energy levels for a longer period of time.

So, back to that 4pm slump. It’s the time of day when another cup of coffee or quick sugary snack seems like the perfect way to carry you to the end of the day. Hold that thought! With this snack list in hand, and a little planning, you can easily push through and run to the finish line. Don’t let that 4pm slump take control of you; you have the power to take control of it! Below is a list of my top ten snacks to beat that slump, so arm yourself with the ingredients and knowledge that you have the power to keep your hunger and energy in check all day!

TEN TOP SNACKS TO PREVENT THE AFTERNOON SLUMP

  1.  A handful of raw unsalted nuts/homemade trail mix – the protein, fiber, and fat is a perfect snack combination2
  2.  2 cups of mixed raw veggie sticks and 2 tbsp of your favorite dip – hummus, tahini, pesto, etc.
  3.  Hardboiled egg, ¼ avocado, and tomato on a piece of sprouted Ezekiel toast or ½ an Ezekiel muffin
  4.  ½ cup organic Greek yogurt (or a lactose-free option) with 1 tbsp nut butter, cinnamon, and ½ apple, sliced, OR Greek yogurt with 2 tbsp mixed nuts, seeds, and berries
  5.  Green juice – cucumber, kale, spinach, parsley, celery, lemon ginger, and coconut oil
  6.  Smoothie – unsweetened almond milk, ½ banana, 1 tbsp almond butter, protein powder, vanilla, cinnamon, hemp seeds, maca powder/cacao powder, and ice
  7.  1 apple, sliced, with 1 tbsp nut butter
  8.  Popcorn with little sea salt and olive oil and a handful of nuts/seeds
  9.  Chopped fruit salad with fresh mint and some almonds
  10.  Nori seaweed, canned salmon/tuna, avocado, spinach, and cucumber wrap

Related Posts

  • homemade Healthy Protein Bars
    Homemade Healthy Protein Bars
  • Iced Coffee
    Protein Cappuccino Iced Coffee
  • Roasted Chickpeas
    Crunchy Roasted Chickpea Snack
  • Apple and Almond Butter
    Harvest Apple Snack
  • quick and healthy snacks
    Quick and Healthy Snack Ideas
  • Healthy Fruit Snack
    Healthy Fruit In A Jar Snack

Ready to get fit?

I have various solutions to help you get in shape. Hours of high quality workout videos perfect for all ages and levels. Check them out today

Shop Now

About Laura London

I’m a Board Certified Health Counselor (AADP), holistic weight loss coach & fitness specialist. But really, I am a fun loving free spirit, a wife of over 25 years, and a mom of 3, who decided to step out of her comfort zone and reinvent her health, body and life in her 40s.

Previous Post: « elimination diet The Skinny On The Eliminated Diet
Next Post: Does The Winter Season Make You Fat? »

Reader Interactions

Leave a Reply Cancel reply

Your email address will not be published. Required fields are marked *

  • My Account
  • Programs
  • Client Love & Testimonials
  • Contact Me
  • Terms and Conditions
  • Sitemap

Copyright © 2023 · Laura London Fitness · All Rights Reserved · Powered by Mai Theme