Do you often find yourself struggling with low energy levels, especially during that dreaded afternoon slump? Well, you're not alone. Many of us experience a dip in energy as the day goes on, the good news is that by making smart choices and incorporating the following tips into your routine, you can keep your energy levels steady and stay productive throughout the day.
1. Prioritise Protein in Your Snacks
One of the key elements to maintaining energy levels is to include protein in your snacks. Protein plays a crucial role in stabilising blood sugar levels by slowing down the release of glucose into the bloodstream. This helps you avoid the sudden crashes in energy that often follow a sugary snack or a carbohydrate-heavy meal.
2. Ditch the Refined Sugars
While that sugary treat might provide a quick energy boost, it's often followed by an energy crash. Instead of reaching for biscuits and cakes loaded with refined sugars, opt for low-sugar, high-fibre alternatives. Think oat cakes or low-sugar protein bars that will keep your blood sugar in check and your energy stable.
3. Be Cautious with Dried Fruits
Dried fruits may seem like a healthy choice, but they can be surprisingly high in sugar. Instead, choose fresh fruits and pair them with a source of protein, such as nuts or mixed seeds. This combination not only tastes delicious but also helps maintain steady blood sugar levels, keeping you energised throughout the day.
4. Stay Hydrated
Dehydration can contribute to feelings of fatigue. Make sure you're drinking plenty of water throughout the day to keep your energy levels up. Staying well-hydrated can make a significant difference in how you feel, so don't forget to reach for that water bottle regularly.
Now that we've covered the basics, let's explore some energising snack ideas that will help you power through your day:
Hummus or Mashed Avocado with Oat Cakes or Seeded Crackers Pairing a protein-rich dip like hummus or mashed avocado with whole-grain oat cakes or seeded crackers provides a satisfying and energy-boosting snack. You can find a variety of healthy dips at most health food stores or get creative and make your own.
Berries or Apple with Nuts or Seeds or a Spoonful of Nut Butter The natural sugars in berries and apples provide a quick pick-me-up, while the nuts, seeds, or nut butter add protein and healthy fats to keep your energy stable.
Low-Sugar Protein Bar Choose a protein bar with minimal added sugars and as many natural ingredients as possible. It's a convenient option when you're on the go and need a quick energy fix.
Greek, Almond, or Coconut Yogurt with Berries and Chopped Nuts or Mixed Seeds Yogurt combined with antioxidant-rich berries and a crunchy topping of nuts or seeds is not only delicious but also an excellent source of protein and healthy fats.
Energising Smoothie Blend together 1/4 avocado, a handful of spinach, a handful of blueberries, 250ml of milk (or a plant-based alternative), 1 tablespoon of flaxseeds, and 1 teaspoon of nut butter. For an extra flavor boost, consider adding a touch of cacao powder.
Chia Seed Pot Prepare a chia seed pot by soaking 1 tablespoon of chia seeds in 150ml of coconut milk or your preferred milk overnight. Add a handful of berries and a teaspoon of honey for sweetness. This delightful treat is rich in fibre, protein, and healthy fats.
By incorporating these nutritious and balanced snacks into your daily routine and following the tips to stabilise your blood sugar, you'll find yourself with a steady supply of energy throughout the day. Say goodbye to the afternoon slump and hello to increased productivity and vitality!
Try this simple recipe for Swedish seeded hard bread.
100g oats
100g sesame seeds
50g ground linseed
100g sunflower seeds
50g pumpkin seeds
100g buckwheat or rye flour
2 1/2 tsp cumin seeds
1/2 tsp salt
50g olive oil or linseed oil or coconut oil
200ml water
Pinch of sea salt
1. Preheat the oven to 150C
2. In a large bowl mix together all the dry ingredients. Add the oil and water and stir until everything is well mixed together.
3. Take a large flat baking tray and 2 sheets of baking paper, cut the paper to the size of the tray. Lay one sheet on the tray and lightly grease with oil. Pour in the hard bread mix. Lay the other sheet of paper on the top and press the mix down so that it spreads out to 5mm thick (the thinner the better). Remove the top layer of paper and sprinkle with sea salt. Bake in the oven for 20 minutes, remove and cut gently into approx 8cm squares then return to the oven for another 25 minutes. Leave to cool then separate the squares and keep in an airtight container.