Fighting the 3pm Slump

It’s 3pm. You can barely keep your eyes open at your desk at work. You need something sweet to tie you over for the rest of the day, so you lean over to your draw and grab that chocolate bar. However, not even fifteen minutes later, you beat yourself up for falling off the wagon and are left feeling unsatisfied and hungry. Sound familiar?

Fighting 3:30 itis is a common but avoidable problem in today’s stressed out and caffeinated society. Below are my 5 top tips for beating the 3pm energy slump!

1) Eat a nourishing breakfast. Breakfast really is the most important meal of the day. It improves your energy levels, your metabolism, stabilises your blood sugar levels and reduces your chances of over-consuming sugary, high kilojoule foods later in the day.

2) Include some form of good fat at each main meal, especially at the meal before your cravings usually start to kick in. Good fats include foods like avocado, olive oil, nuts and seeds and oily fish. The reason for this is that good fats are satiating, meaning they will keep you feeling fuller for longer.

3) Have healthier sweet options available (this is a game changer when you feel like someone has taken over your body). My favourite is bliss balls. Bliss balls are a great snack option for those with a sweet tooth as they are sweet, however still include a source of good fats, meaning you won’t need to eat a lot before feeling satisfied.

4) Add more green veggies into your day! Green veggies have a bitter taste, meaning they will help minimise our desire for something sweet.

5) Get some fresh air! Remove yourself from your desk and take a walk.

Choc-Cranberry Bliss Balls:

1/4 cup cranberries
1 cup almonds
2 cups shredded coconut
1/4 cup chia seeds
10 medjool dates, pitted
1/2 cup cacao powder
1/4 cup maple syrup
100g dark chocolate, melted

To make
Soak cranberries in a bowl of boiling water for 20 minutes.  Drain.
Add cranberries, almonds, coconut, chia seeds, dates, cacao and maple syrup into a high powered blender and blend until a smooth mixture forms.  This may need to be done in smaller batches.
Roll mixture into 1 tbsp size balls.
Roll balls into melted chocolate and place on a baking tray lined with baking paper. Top with extra cranberries.
Freeze for 20 minutes or until the chocolate has set.

Now say goodbye to the 3pm slump and hello the energetic new you!

  • WHAT’S IN SEASON: FRUIT | APPLES: All new season except for Pink Ladies and Granny Smiths. BANANAS: Prices still impacted by supply issues from QLD floods. BERRIES: Last weeks for Tassie blueberries. Cooler weather has helped Strawberries with better value and longevity this week. Blackberries available. EXOTIC: Aussie mangosteens, rambutans, dragonfruit, guava and starfruit available. FIGS: Still peaking with a beautiful blush this week. GRAPES: Great range of grapes in season. Your preference depends on levels of crunch and sweetness desired. MANGOES: NSW KP mangoes still available. Last weeks for mangoes! MELONS: Rockmelons and watermelons a little scarce. PEARS: Corellas, Nashi, Williams and Buerre Bosc in season. Josephines and Packhams should start next week or so. PINES: Topless still eating well. POMEGRANATES: Aussie pomegranates in season. Better value this week. STONE FRUIT: Plums great varieties available still eating and cooking really well. Poach and freeze! VEGETABLES | Still feeling some impacts from the hot weather in January impacting vegetable crops around Australia and prices. Cooler Autumn weather will start to take effect over next few weeks. ASPARAGUS: Cooler weather in Victoria has meant a good Autumn asparagus crop with great value asparagus in season. However, Autumn season for Aussie asparagus is short so buy while available. AVOCADOS: New season shepherds in season. Hass ending soon. BEANS: Sugar snap and snowpeas still scarce. Round beans better value this week. Butter and Borlotti beans available. CAVOLO NERO & KALE: Beaut bunches. GARLIC: Tassie and organic garlic in season. GOOD VALUE: Zucchini, cucumbers and green capsicums. POTATOES & PUMPKIN: Kiflers the pick. TOMATOES: Scarce. FLOWERS: Great value roses.