Latest news with #afternoonslump
Washington Post
10-07-2025
- Health
- Washington Post
Making healthy snacks a habit when afternoon energy slumps strike at work
NEW YORK — When Claire Paré was a classroom teacher, working in a setting where every minute, down to the bathroom breaks, was scheduled, she brought granola bars, fruit and protein shakes to school so she'd be prepared when hunger hits. Then she transitioned to a job at education publisher McGraw Hill. Working remotely at home in New Hampshire, her children's cheddar bunny crackers and Fruit Roll-Ups lured her to the pantry, confounding her commitment to healthy snacking . 'I have the opportunity to be judicious, but I choose not to most of the time,' Paré said. 'I really do enjoy being able to put the time into making something , but oftentimes convenience just has to win out.' Eating healthy snacks during the workday can be challenging. Many people find themselves facing down a mid-afternoon slump and accompanying sugar, caffeine or carbohydrate cravings after lunch. Busy adults racing from back-to-back meetings to family commitments often reach for what's easy, whether it's a candy bar from the office vending machine or potato chips from a kitchen cupboard. The problem with eating packaged sugary or salty snacks to get through the afternoon is they may spike blood sugar levels but don't give a sustained second wind, according to Beth Czerwony, a registered dietitian at Cleveland Clinic. 'It's going to burn off really fast, so you're going to get that boost of energy and then all of a sudden you're going to get another crash,' Czerwony said. 'Some people just chase that for a while, and they're drinking coffee or their energy drinks and they're eating their candy, and it just sets you up for these spikes and these drops.' Here are some ideas for maintaining healthy snacking habits at work. Foods that are high in protein, such as Greek yogurt, hard-boiled eggs, cottage cheese and beef or turkey jerky, can help people feel full for longer periods of time than snacks without protein, said Caroline Susie, a Dallas-based registered dietitian and spokesperson for the Academy of Nutrition and Dietetics. Eating a snack consisting of refined carbohydrates such as a bagel causes blood sugar to rise rapidly and then drop, so teaming it up with another source of nutrition is preferable, Susie said. 'When you pair that carbohydrate with lean protein or have a protein-forward choice, it contributes to satiety. So you're just going to stay fuller longer,' she added. Czerwony recommends snacks that combine lean proteins with complex carbohydrates such as crackers, rice cakes or fruit. The combination works because carbohydrates raise blood sugar, giving you a boost, while the protein takes longer to digest, helping to sustain you for longer, she said. 'The carbohydrates are like the kindling on the fire, and then the proteins are the logs,' Czerwony said. 'You're going to get the slow burn from the protein, but you need that sudden start, so you have the carbohydrates to get you going.' Many people find it hard to resist crunchy foods. For a satisfying munch, the American Heart Association recommends sliced apples with a tablespoon of low-sodium peanut butter, pears dipped in reduced-fat cottage cheese, vegetables such as carrots, celery, bell peppers, cucumber or zucchini paired with hummus or tzatziki sauce, popcorn, rice cakes or unsalted nuts and seeds. You can also roast chickpeas, which provide both protein and carbohydrates. For a packaged snack, read the nutrition label to check how much added sugar and sodium it contains, the association suggests. The Cleveland Clinic recommends whole fruit, edamame, seeds, a handful of nuts or a single-serving package of tuna that you can eat with a fork. Bringing your own snacks to work can help you control the quality and quantity of what you eat, Czerwony said. Try slicing vegetables, cheese or low-fat meats on weekends to last through the week, she said. 'If you have all that stuff already made, then it's easy in the morning to just grab it and go,' she said. Take along a small, soft-sided cooler to help keep snacks like yogurt, sliced veggies or hummus fresh. 'Get cute little bento boxes, get little containers, make it fun if that's something that you want to do, because we'll eat things that are more attractive instead of just being in a Ziploc,' Czerwony said. Petra Durnin, a Los Angeles-based senior director at commercial real estate firm JLL, blends greens, nuts, berries, avocado, banana and chia or flax seeds into homemade smoothies, which she makes in large batches. At night, she moves one jar to the fridge to thaw for the next day. An afternoon smoothie keeps her full until dinnertime and less likely to reach for chips, chocolate and sugar, she said. 'I feel like I have better brain clarity,' Durnin said. 'I'm able to push through the afternoon and work more efficiently. I don't feel bloated, bogged down. It just feels better.'' Adopting healthy snacking habits doesn't mean you have to deprive yourself entirely of treats. If a coworker is celebrating a birthday, an occasional slice of cake won't completely derail healthy habits. 'Let's not demonize food,' Susie said. Before dipping into a bag of chips, eat a meal that includes lean protein, complex carbohydrates and healthy fat, and then add something healthy to the snack while keeping an eye on portion size, Susie said. 'There's not going to be a perfect substitute for chips. You can eat carrots all you want, but you can't trick your body with thinking that they're chips,' Czerwony said. 'If you want a chip, have the stinking chip and just be done with it.' However, a constant hankering for chips could be a sign of a dietary deficiency, and it's worth figuring that out so 'those types of things are more treats than something that's in the routine mix of what you're eating throughout the day,' Czerwony said. Gisela Marx, 53, rarely gets a chance to sit or eat while working as deputy front of house manager at the Auditorium Theater in Chicago. On event days, she works from 3 p.m. until 11 p.m. or later. She packs healthy snacks such as watermelon and nuts. She also keeps an emergency stash of Reese's Pieces, which her boss has to replenish if he eats the last one. 'Just having it there is a comfort. I can always have it if I want it,' Marx said. ___ Share your stories and questions about workplace wellness at cbussewitz@ Follow AP's Be Well coverage, focusing on wellness, fitness, diet and mental health at
Yahoo
10-07-2025
- Health
- Yahoo
Making healthy snacks a habit when afternoon energy slumps strike at work
NEW YORK (AP) — When Claire Paré was a classroom teacher, working in a setting where every minute, down to the bathroom breaks, was scheduled, she brought granola bars, fruit and protein shakes to school so she'd be prepared when hunger hits. Then she transitioned to a job at education publisher McGraw Hill. Working remotely at home in New Hampshire, her children's cheddar bunny crackers and Fruit Roll-Ups lured her to the pantry, confounding her commitment to healthy snacking. 'I have the opportunity to be judicious, but I choose not to most of the time,' Paré said. 'I really do enjoy being able to put the time into making something, but oftentimes convenience just has to win out.' Eating healthy snacks during the workday can be challenging. Many people find themselves facing down a mid-afternoon slump and accompanying sugar, caffeine or carbohydrate cravings after lunch. Busy adults racing from back-to-back meetings to family commitments often reach for what's easy, whether it's a candy bar from the office vending machine or potato chips from a kitchen cupboard. The problem with eating packaged sugary or salty snacks to get through the afternoon is they may spike blood sugar levels but don't give a sustained second wind, according to Beth Czerwony, a registered dietitian at Cleveland Clinic. 'It's going to burn off really fast, so you're going to get that boost of energy and then all of a sudden you're going to get another crash,' Czerwony said. "Some people just chase that for a while, and they're drinking coffee or their energy drinks and they're eating their candy, and it just sets you up for these spikes and these drops." Here are some ideas for maintaining healthy snacking habits at work. Peppering in protein Foods that are high in protein, such as Greek yogurt, hard-boiled eggs, cottage cheese and beef or turkey jerky, can help people feel full for longer periods of time than snacks without protein, said Caroline Susie, a Dallas-based registered dietitian and spokesperson for the Academy of Nutrition and Dietetics. Eating a snack consisting of refined carbohydrates such as a bagel causes blood sugar to rise rapidly and then drop, so teaming it up with another source of nutrition is preferable, Susie said. 'When you pair that carbohydrate with lean protein or have a protein-forward choice, it contributes to satiety. So you're just going to stay fuller longer,' she added. Czerwony recommends snacks that combine lean proteins with complex carbohydrates such as crackers, rice cakes or fruit. The combination works because carbohydrates raise blood sugar, giving you a boost, while the protein takes longer to digest, helping to sustain you for longer, she said. 'The carbohydrates are like the kindling on the fire, and then the proteins are the logs,' Czerwony said. 'You're going to get the slow burn from the protein, but you need that sudden start, so you have the carbohydrates to get you going." The crunch you crave Many people find it hard to resist crunchy foods. For a satisfying munch, the American Heart Association recommends sliced apples with a tablespoon of low-sodium peanut butter, pears dipped in reduced-fat cottage cheese, vegetables such as carrots, celery, bell peppers, cucumber or zucchini paired with hummus or tzatziki sauce, popcorn, rice cakes or unsalted nuts and seeds. You can also roast chickpeas, which provide both protein and carbohydrates. For a packaged snack, read the nutrition label to check how much added sugar and sodium it contains, the association suggests. The Cleveland Clinic recommends whole fruit, edamame, seeds, a handful of nuts or a single-serving package of tuna that you can eat with a fork. Pack ahead Bringing your own snacks to work can help you control the quality and quantity of what you eat, Czerwony said. Try slicing vegetables, cheese or low-fat meats on weekends to last through the week, she said. 'If you have all that stuff already made, then it's easy in the morning to just grab it and go,' she said. Take along a small, soft-sided cooler to help keep snacks like yogurt, sliced veggies or hummus fresh. 'Get cute little bento boxes, get little containers, make it fun if that's something that you want to do, because we'll eat things that are more attractive instead of just being in a Ziploc,' Czerwony said. Petra Durnin, a Los Angeles-based senior director at commercial real estate firm JLL, blends greens, nuts, berries, avocado, banana and chia or flax seeds into homemade smoothies, which she makes in large batches. At night, she moves one jar to the fridge to thaw for the next day. An afternoon smoothie keeps her full until dinnertime and less likely to reach for chips, chocolate and sugar, she said. 'I feel like I have better brain clarity,' Durnin said. 'I'm able to push through the afternoon and work more efficiently. I don't feel bloated, bogged down. It just feels better.'' Occasionally indulge Adopting healthy snacking habits doesn't mean you have to deprive yourself entirely of treats. If a coworker is celebrating a birthday, an occasional slice of cake won't completely derail healthy habits. 'Let's not demonize food,' Susie said. Before dipping into a bag of chips, eat a meal that includes lean protein, complex carbohydrates and healthy fat, and then add something healthy to the snack while keeping an eye on portion size, Susie said. 'There's not going to be a perfect substitute for chips. You can eat carrots all you want, but you can't trick your body with thinking that they're chips,' Czerwony said. 'If you want a chip, have the stinking chip and just be done with it." However, a constant hankering for chips could be a sign of a dietary deficiency, and it's worth figuring that out so 'those types of things are more treats than something that's in the routine mix of what you're eating throughout the day," Czerwony said. Gisela Marx, 53, rarely gets a chance to sit or eat while working as deputy front of house manager at the Auditorium Theater in Chicago. On event days, she works from 3 p.m. until 11 p.m. or later. She packs healthy snacks such as watermelon and nuts. She also keeps an emergency stash of Reese's Pieces, which her boss has to replenish if he eats the last one. 'Just having it there is a comfort. I can always have it if I want it,' Marx said. ___ Share your stories and questions about workplace wellness at cbussewitz@ Follow AP's Be Well coverage, focusing on wellness, fitness, diet and mental health at
Yahoo
09-07-2025
- Health
- Yahoo
The One Thing You Should Never, Ever Do in the Hour After Eating Lunch, According to a Cardiologist
The One Thing You Should Never, Ever Do in the Hour After Eating Lunch, According to a Cardiologist originally appeared on Parade. No matter what your health goals are, you likely start each day with the best of intentions. You have a healthy breakfast, full of fiber and protein. You enjoy a cup of coffee, which is known to support both brain and heart health. Maybe you even go for a walk or get a workout in. But by the time afternoon hits, it's easy for healthy habits to fall by the wayside. There's too much to do and not enough time, which can lead to doing (and eating) what's most convenient, even if it isn't healthy. And there's one common afternoon habit, in particular, that a cardiologist wishes people wouldn't do because it's detrimental to heart health. 🩺SIGN UP for tips to stay healthy & fit with the top moves, clean eats, health trends & more delivered right to your inbox twice a week💊 You're likely familiar with the afternoon slump. Typically, it happens about an hour after eating lunch. Blood sugar drops and tiredness sets in, making it hard to get through the rest of the day. To overcome it, many people turn to an energy drink. But Dr. Bhavna Suri, MD, a cardiologist with Manhattan Cardiology and contributor to LabFinder, wishes this habit would be left Suri explains that energy drinks can negatively impact heart health. 'Drinking these substances in excess sometimes speeds up our heart rate too much, or can cause some extra heartbeats, called ectopy,' she says, explaining that when this happens, it can lead to palpitations or a feeling of fluttering in the I'm a Cardiologist, and This 'Relaxing' Habit Is Actually Harming Your Heart Health Scientific research backs this up, showing that too much caffeine puts stress on the cardiovascular system, increasing the risk of arrhythmia. Other studies show that drinking energy drinks can cause blood pressure to go up. Drinking soda isn't any better. Scientific research shows that regularly drinking soda increases the risk of cardiovascular disease. Unfortunately, the same is true of diet soda. Another reason why Dr. Suri warns against using energy drinks to overcome an afternoon slump is because they can get in the way of getting a good night's sleep. Scientific research shows that not getting enough sleep on a regular basis increases the risk of cardiovascular disease. Related: Okay, so energy drinks and soda are out. What is a more heart-healthy way to get through the afternoon? Dr. Suri recommends taking a walk after lunch and getting some sunshine to help wake the body up. 'Incorporating a 15-minute walk [into your afternoon] can get blood circulating and can be good for your blood pressure and energy levels,' she says. Instead of downing an energy drink that can lead to heart palpitations, you'll be doing something that a wealth of scientific research has shown reduces the risk of cardiovascular Dr. Suri says that there's a way to craft your lunch in a way that will make experiencing an afternoon slump less likely. 'Having a protein-rich meal as opposed to high carbohydrates at lunch can improve energy levels,' she says. This is because simple carbs (like bread, chips, soda and pastries) increase blood sugar levels and then cause them to drop, which leads to a decrease in energy levels. But protein-based foods like chicken, tofu, beans and chickpeas don't spike blood sugar, which will keep energy levels more steady. Building an after-lunch walk into your daily routine is a way to keep your healthy habits going throughout the afternoon. By making a conscious effort to support your health in the morning and afternoon, you'll be more likely to keep it up in the evening too. Soon, your afternoon walk will become such an integral part of your routine that it will become automatic. And that's bound to benefit your heart both now and in the future. Up Next:Dr. Bhavna Suri, MD, a cardiologist with Manhattan Cardiology and contributor to LabFinder Effects of coffee/caffeine on brain health and disease: What should I tell my patients? Practical Neurology. 2016 Impact of Coffee Consumption on Cardiovascular Health. The Ochsner Journal. 2023 Effects of energy drinks on the cardiovascular system. World Journal of Cardiology. 2017 Energy Drink Consumption: Beneficial and Adverse Health Effects. International Journal of Health Sciences. 2015 The Impacts of Sugar-Sweetened Beverages (SSB) on Cardiovascular Health. Cureus. 2022 Diet Soft Drink Consumption is Associated with an Increased Risk of Vascular Events in the Northern Manhattan Study. Journal of General Internal Medicine. 2012 Sleep Duration as a Risk Factor for Cardiovascular Disease — a Review of the Recent Cardiovascular Reviews. 2010 Walking — the first steps in cardiovascular disease Opinion in Cardiology. 2011 The One Thing You Should Never, Ever Do in the Hour After Eating Lunch, According to a Cardiologist first appeared on Parade on Jul 8, 2025 This story was originally reported by Parade on Jul 8, 2025, where it first appeared.
