Happy National Nutrition Month!
While this year’s theme for National Nutrition Month is “Fuel for the Future” to highlight environmental sustainability, I can’t help think about my stomach grumbling at 3pm. Why am I hungry? Didn’t I just eat? So I thought I’d list 3 reasons why this late afternoon phenomena may occur. So, the next time you’re reaching for a piece of candy around 2pm, 3pm or 4pm, ask yourself these questions:
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Am I really hungry?
If you had soup or salad for lunch, or even soup AND salad for lunch, both these potentially low calorie foods especially for broth based soups and veggie loaded salads may not even tip the calorie scale beyond 400 calories together! Despite what popular weight loss apps might propose, most female adults need 1600-1800 calories for weight loss, much more for men. Thus if your choosing lower calorie foods, you might actually be hungry. However, instead of grabbing candy, go for some trail mix with nuts and dried fruit.
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What did I eat for lunch?
If you answered noodles or a rice laden meal, say spaghetti or pork fried rice, your body may have converted those simple carbohydrates 1-2 hours after eating into energy (even if you personally didn’t burn them off by exercising). The reason carbs get a bad rap is because the simple ones, think most cereals, white breads, rice, pasta, baked goods do not contain enough whole grains and fiber to slow the absorption down thus quickly producing a spike in blood sugar. Just like a roller coaster, what goes up, must come down. So that plummeting blood sugar after that peak is making you very tired and hungry. After all if your body has a low blood sugar, wouldn’t it be smart of your body to say “hey lady/mister…feed me!” To help combat this, opt for complex carbohydrates that contain whole grains or fiber such as quinoa, brown rice, even potatoes with the skin on and make sure to pair it with a protein source such as legumes or lean meat or fish. This will help avoid those blood sugar spikes and give you a nice rolling hill.
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Am I bored? Or tired? Or do I need a mental break?
Although the Spanish siesta, a mid day break, is becoming less common in Spain there is a reason behind this tradition that even dates back to ancient roman and Grecian times. Not only was this a great time not to be working due to the hot sun, but it aligns with most individuals circadian rhythm. This inner clock is what unconsciously helps guide your day. Circadian rhythms occur naturally in the body but can be adjusted from other influences. Think of the person that worked 30 years at a job, waking up every day at 5am, and still finds themselves waking up close to that time long after retirement without an alarm clock. So essentially you need to ask yourself, did I somehow create a 3pm habit of snacking and now your body thinks it wants a snack? Or did you misunderstand your brains biologic message for rest with hunger? If you don’t think your boss will appreciate a 15 minute nap, instead move your body and take the long way to the water cooler or kitchen. Make yourself a hot cup of decaf tea or pour yourself a glass of water and set your timer for 30 minutes. When the timer goes off, ask yourself if you still need a snack. If the answer is yes, just remember, no solo simple carb choices. No need to jump back on that roller coaster!
