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Did you know that most professionals experience decreased energy and physical or mental fatigue at certain times of the day? We can observe this phenomenon usually in the hour leading to lunch, in the hour after lunch and in the late afternoon when 3-3:30pm comes.

Why is this happening and how can we avoid that situation?

First, our brain and our body function properly with the help of nutrients, vitamins and minerals found in the food we ingest. We can make the comparison with a car that needs gasoline to be able to drive; not only must it have gas in its tank, but the type of gas must match the type of car. The same applies to the human body; not only does it need calories to live optimally, but it also needs to ingest quality foods that can be transformed into sustainable energy. Each calorie and each nutrient does not have the same effect on the body. It is important to choose the right foods to ensure that energy is maintained for as long as possible in order to avoid a sudden decrease in vitality or productivity after a hearty meal or an empty calorie snack.

It is wrong to think that simple carbohydrates (sugar) will give you energy; sugar is temporary energy that will cause a rise and then a descent of insulin levels that will influence our energy. Same goes with foods with a high glycemic index.

Complex carbohydrates and foods with lower glycemic index on the other hand will give you energy for a longer period of time without fluctuating your insulin levels. Foods rich in lipids are also calorie dense food that will provide a lot of energy. It is therefore necessary to favor foods rich in complex carbohydrates (whole grains) and rich in good fats to make sure our energy levels stay high throughout the whole day.


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Here are some examples of foods to choose as snacks during a busy work day that requires sustained energy for several hours:

- Nuts (almonds, cashews, Brazil nuts, pecans, walnuts, etc.)

- Seeds (sunflower, linseed, pumpkin, chia, etc.)

- Colored and high-fiber vegetables (carrots, cabbage, peas, broccoli, squash, etc.)

- Avocados

- Nut butter (almond, peanut, cashew, etc.)

- Cereal bars (pay attention to commercial brands; go for homemade bars, low in sugar, high in fiber, good fats and proteins).

- Greek yogurt

- Etc.


Those kind of snacks will facilitate the absorption of the nutrients, vitamins and minerals necessary for the proper functioning of the body and the mind that will then be used as energy.

Want to learn more about what kind of foods you should be eating to reach your goals and how to easily incorporate them daily? Click the button below and get started with a FREE consultation!

Coach Claudia

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