Five Healthy Snacks to Cure the 3 P.M. Slump

Your snacks should do double duty: stop you from getting hungry, and act as an opportunity to get more nutrients. Eating snacks that can be found in a vending machine (even if you didn’t get them from a vending machine) will leave you depleted and grasping for that glass of wine or chocolate at 7 p.m. Instead, choose snacks that are vitalizing and support enhanced brain function. Plus, healthy snacks keep the metabolism humming and prevent us from getting too hungry and overeating. This requires a little more prep work, but it’ll exponentially reward you with a sharper mind—allowing you to power through the rest of your afternoon and tide you over until dinner. 

Nori filled with avocado and hummus—Nori is rich in iodine, which helps boost the metabolism, while the hummus and avocado are both rich in brain-boosting nutrients vitamin E, zinc, and magnesium. Plus, the healthy fats found in avocado will curb your sugar cravings and keep you satisfied.

Trail mix and Torii Awake—Granola bars are essentially sugar-laden oatmeal cookies in the shape of a bar. Make a trail mix with ingredients like Brazil nuts, goji berries, and coconut flakes. Brazil nuts are the richest dietary source of selenium, and this helps boost the thyroid function for a faster metabolism, while Goji berries are a rich source of vitamin C needed for immunity and collagen production. Coconut flakes give a hint of fat to help the absorption of nutrients. Add in our adaptogen-rich Torii Awake to balance your Central Nervous System (CNS) and you’ve got the perfect combination to power through the afternoon.

Fresh fruit and raw or dry roasted nuts—Almonds, cashews, pistachios, walnuts or pecans—pick your favorite nut and slice up a fresh (and in-season) fruit to tame your sweet tooth (antioxidant-rich berries are our go-to). The mix of omega-3 fatty acids, proteins, and fiber will help you feel full and suppress your appetite.

Slice of paleo bread with nut butter—Craving something sweet and a bit on the heartier side? Keep nut butter in your office fridge and stash some grain-free paleo bread in your desk for a grown-up version of your childhood favorite, PB&J. Healthy carbs plus protein = sustained energy.

Hard boiled egg with sliced veggies—Full of protein, hard boiled eggs are a low-calorie, yet filling snack. Pair it with nutrient-dense, in-season vegetables like crudites and a sprinkle of Himalayan sea salt, and you’ll satisfy that salty and crunchy craving.

Snacking is all about finding foods that are satisfying, healthy and easy to prepare. Mindless eating can be a huge issue when it’s the middle of the afternoon, your stomach is growling, and you’re stressed. Avoid personal trigger foods at all costs—these are the foods that once you start eating you can’t stop (chips, popcorn, ice cream, etc.) and opt for any of the above options. Or, mix and match to create a fiber-, healthy fat-, protein-rich snack to keep blood sugar stable and give you the mental (and physical) energy to get through to 6 p.m.