Afternoon Slump? How To Avoid The Mid-Day Sugar Cravings

Irritable. Unproductive. Unmotivated. Sleepy. If this sounds like you during the middle of the day, you’re not alone. Many of my clients complain of these exact same feelings that leave them with little energy to do nothing more than scroll mindlessly through Facebook each afternoon.

Also common among my clients is their desire to reach for sugar-laden foods like cookies, cakes, and specialty coffee drinks to help pull them out of that afternoon slump and give them a quick energy boost to get on with their day.

Unfortunately, these sweet treats are providing more than just a mid-day pick-up. The popular documentary Fed Up tells us that the overconsumption of sugar is causing a health epidemic that is killing our country. Sugar has been likened to cocaine and heroin because the sweet substance is just as addictive (if not more so) and causes the brain to light up and crave more with each ‘hit’ ingested through our favorite foods and drinks. This incredibly addictive substance is hidden in 80% of food items sold in supermarkets across the United States, and is responsible for numerous health problems facing our nation today, including obesity, type 2 diabetes, heart disease, and depression.

And get this...if you’re suffering from Polycystic Ovarian Syndrome (PCOS) already like millions of women in America, you’re automatically at risk for these health problems, which is a double-whammy that’s not so sweet.

Avoiding the Mid-Day Slump

Kicking the sugar habit is tough. I get it. On my first day of nutrition school I had a large bag of gummy bears in my bag, and the first seminar that day was about sugar. Oops. Here I was in studying to be a health coach, and I was worried about curbing my own sugar cravings.

However, I (and many of my clients) am living proof that with the right foods, it’s possible to eliminate sugar cravings and still have more energy that you did before. By following a proper diet, you can start to lessen your sugar craving in as little as one week! (I know that may sound a bit extreme and gimmicky, but I promise it isn’t.)


What’s my secret?

More healthy fats: monounsaturated, polyunsaturated, and omega-3 fatty acids.

Fat is not the enemy when it comes to maintaining good health and losing weight, and recent findings suggest that the sugar industry paid scientists to point blame at fat while covering up the health risks related to sugar.

Lunch-time meals rich in healthy fats (and quality proteins) keep you feeling satisfied, help stabilize your blood sugar levels, and prevent the mid-day slump that leaves you feeling tired every afternoon. Additionally, for women with PCOS, this same diet allows symptoms to go dormant in the body.

I always advocate making small changes over-time, and meet my clients wherever they are on their “real-food” journey in order to help them start incorporating sustainable diet changes that can help them find freedom from PCOS.

So, if self-preparing lunches isn’t always an option because of time constraints or lack of interest, I recommend Provenance Meals. Having organic, gluten-free meals delivered straight to your door takes all the work out of shopping, cooking, and cleaning, and means that you finally have time to sit down, relax, and enjoy a delicious homemade meal (that someone else made).

Now that we have your healthy lunch squared away, let’s talk about replacing those sugar-laden mid-day snacks with quick, healthy options that will leave you satisfied and energized.


Here's my list of Top 10 PCOS-friendly snacks that are loaded with healthy fats.

Also, consider replacing your afternoon Starbucks run with a simple cup of herbal tea to make a super satisfying snack.

    • Celery with peanut butter (natural, no-sugar or oil added)
    • Hard-boiled eggs
    • Sautéed broccoli with garlic and olive oil
    • Organic beef jerky paired with an apple
    • Cherry tomatoes and goat cheese, olive oil, salt and pepper
    • Go Raw snacks (pre-packaged and ready to go!) with nut butter
    • Sunflower seeds with unsweetened shredded coconut
    • Roasted veggies
    • Cucumber slices with cashew cheese
    • Nut butter protein shake (recipe below)


Kale Nut Butter Smoothie

Blend all ingredients together and enjoy!

1/2 cup of kale
1/4 cup of cashews
1/4 cup ice cubes
1/4 of a banana
6 ounces of unsweetened almond milk
1 teaspoon of cocoa powder
1 tablespoon nut butter of your choice (natural, no oil or sugar added)
1 scoop of your favorite protein powder
Dash of cinnamon

What’s your favorite mid-day healthy snack?


Did you know that September is PCOS Awareness Month? If you want to learn more about this PCOS, hop on over to my Facebook page, where I post helpful information and practical tips daily to help women with PCOS find freedom from their disorder.

When you like PCOS Diet Plans, you’ll be automatically entered to win a complementary diet analysis. During our chat, we’ll discuss your current diet, and I’ll provide you with some personalized nutrition info that you can start implementing right away in order to help you start living free of your PCOS symptoms.