Hey [FORMATTED_FIRST_NAME GOES HERE],

Did you know that most people feel tired between 1-4pm. It's normal, thanks to our normal circadian rhythm. Yet how we respond to it can vary. Here's the most common ways to deal with the afternoon slump:

Option A: Lean into it — slow down and rest.

Option B: Curse it — chug some caffeine or eat some sugar. Must power through!

I'm an Option B gal... with some healthy tweaks I've picked up over the years. I just don't have time to slow down between kids activities, work, training for my Alps Retreat and being "mom + dad" while my husband is away for work.

If you need a power boost today (and want to make it healthier), I have some strategies to share with you today.

3 Tips to Get Energized Mid-Day

If you're felling the afternoon drag, follow these 3 steps to recharge and keep on rawkin' before reaching for the cold brew:

1. Get outside and move. This can get your blood and oxygen pumping, reduce tension, and boost your vitamin D with the natural light. Walk the dog. Get a coworker to walk the parking lot with you. It really works!
2. Drink more water. Dehydration can cause fatigue. Keep a water bottle close and make sure you are having to refill it!
3. Have a healthy snack. We'll get into that now.

5 Elements of a Healthy Snack

Not all snacks are created equal. If you're trying to eat better and thrive through the afternoon slump, here's the things I try to incorporate into my snack:

• Whole, minimally processed ingredients: Think fruits, veggies, nuts, seeds, and whole grains.
• Fiber: Keeps you full longer and supports digestion (e.g., chia seeds, apples, carrots).
• Protein: Helps stabilize blood sugar and curb cravings (e.g., nut butter, hummus, edamame).
• Healthy fats: Support brain health and satiety (e.g., avocado, nuts, seeds).
• Low in added sugar and refined carbs: Avoids energy crashes and inflammation.

Here's a few healthy snacks that you can try this week. I also have 15 more healthy snack recipes in my Spring 21-Day Cleanse if you wanna join me! Use code 'earlybird' to get 45% off (only 37 spots left to claim this deal).

ROASTED CHICKPEAS This ​roasted chickpea snack​ is a savory, slightly spicy, and deeply satisfying recipe with 10 grams protein— and can be made in the air fryer! GET RECIPE

No-Bake Energy Balls These no-bake energy balls are the perfect bite-size snack to have before a workout, the afternoon slump or curb your cravings until the next meal. GET RECIPE

Lemon Chia Pudding I love that this pudding is quick to prepare and can be made ahead to grab and go during the day. GET RECIPE

Almond Butter DATEs Quick and easy to make, they’re filled with creamy almond butter, dipped in velvety dark chocolate, and ready in minutes—a satisfying snack. GET RECIPE

30+ MORE Plant-Based Snacks Explore my collection of satisfying plant-based snack recipes of every flavor – sweet, salty and savory to nourish you in between meals. GET RECIPES

Spring Giveaway! If you make any of my recipes, leave a comment on the blog. I'm giving away signed copies of my cookbooks + $100 Amazon gift card! Winner announced on June 10 (last week of spring) in the newsletter. Due to insane international shipping costs, books can only be shipped within US.

✌️ ❤️ 🌿
Jen Hansard
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LET'S RAWK OUT

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