Fatigue as food trigger

I apologize in advance if this post gets a little lengthy. I have been doing a lot of self-examination lately in an effort to determine what causes me to reach for things I really shouldn't. One of my triggers seems to be fatigue. Like many on this board, I do great in the morning as far as making wise choices. But around 3-5pm, my energy level seems to plummet along with my resolve. I take all my vitamins, my labs are great. I get up at 5am and drink an Achieve One while getting ready. I get to work around 7am and usually have "breakfast" of weight control oatmeal or a protein bar around 9-10am. Lunch is usually fairly quick but we have trained those drug reps to bring us healthy food which always includes a lean protein. I'm usually busy all afternoon and around 3-5pm seems to be the danger zone when I've been up for 12 hours and working for 10. I don't leave wor****il about 7pm and get home around 8pm. Of course, I'm unconscious and asleep by 9:30 to do it all again the next day. In case anyone is wondering, I'm a neurologist (and love what I do). So my challenges are avoiding inappropriate choices during my danger zone (yes, I have healthy snacks in my office but its not a question of availability). I also have no way to get exercise in except on weekends when I'm not working. Are there any vitamin gurus out there that can recommend a sort of energy supplement? I'm already drinking too much caffeine and am working on cutting that back. Even with my crazy life, I managed to stay about the same weight throughout the holidays at nearly 3 years post-op. From my lowest weight since surgery, I only bounced back up about 5-7 pounds. I'm very blessed with what I have achieved and just want to do some "fine-tuning." Whew..... I think I'm done.

Your self-analysis is wonderful! You are clearly working to "fine-tune" your lifestyle to reduce those problems in the afternoon. Here are my thoughts, for what they are worth: First, you are going far too long without eating in the afternoon. To keep most of us on an even keel, we need to eat every 3-5 hours - just enough to keep our metabolism stable. Second, I have learned to keep either a protein bar or a protein drink (I like the New-Whey Protein bullets) with me that I can eat/drink even in the middle of meetings, if they run too long. I like the South Beach protein bars and the New-Whey Protein bullet drinks, which are in either 25 or 42 grams of protein. They go down in 3 gulps, which is ideal for busy people on the go. You don't have to stop what you are doing. Just whip one out and gulp it down. Obviously, a nice snack, consisting of a protein (tuna or cheese) and fruit or veggies would be ideal for that 4-5 pm time frame if you have the time. Otherwise, use the bars and/or drinks to keep you going. Also, a nice warm drink (tea or chicken protein soup) would be a good part of your afternoon pick-me-up. Anyways, I hope these suggestions help.

Kris - I totally understand where you are coming from..... I am an early bird and my works is very demanding. I have issues in the afternoon when it seems that I "crash"...... what I have found has worked for me is a protein shake (what I call protein shake) - I usually drink a Slim Fast Low Carb - 20 grams of protein. I also might pop a B-12 sublingual to give me a boost of energy. The Slim Fast is easy since I just grab, drink and go - I feel better within about 15 mins. Hope this helps! Valerie

I would agree with the others. You need to plan to add food every couple of hours to get you through that afternoon bad time. I have the same problem. I get really busy after lunch and sometimes go all afternoon without eating. Then I often leave work and go directly to another activity and don't have time to eat dinner. I get home by 9pm and collapse into bed, usually also without eating as I'm so exhausted I can't think far enough to contemplate even mixing up a protein shake. I keep stuff like crackers well hidden, as that is what I'll grab if I see it on those days. I've found that I need to plan ahead better. I can eat at my desk, so I can pack enough foods to sit and eat when I need to. I also keep several packs of things like Atkins shakes or Slimfast low carb shakes in cans so I can grab them when I fail to bring what I need with me to work. I realize that you're working with patients, and can't waltz into an appointment with a shake in hand. You could pack things that are finger foods, like cubed cheese, meats, veggies, keep them hidden in your office or in a central office work area. Then in between patients you can grab a bite or two of each. I know this sounds a lot like grazing behavior, which we've all been cautioned against, but sometimes you need to utilize that behavior to get you through your day. I know that it is difficult seeing a steady stream of patients and dictating your notes in between each appointment and charging into the next exam room. However, if you needed to take a ladies room break, you'd do it. You should consider these feeding stops in the same realm. good luck figuring this out for yourself, Sue O.

You don't say anything about dinner/familyfriends and your evening meal. If you are alone, and going 16 hours, can you plan on a break at 5 and fitting in an appropriate dinner meal? Maybe as simple as a Lean Cuisine, or some healthy takeout. You probably have the 20 minutes for this break. It will normalize your body, and fit in a meal after hours of not eating. No wonder you're overtired and overhungy. By the 8-9pm when you're home, you'll be satisfied with fruit and yogurt/cottage cheese lighter snack/mini-meal and be more okay for sleeping/waking energy. Good luck, Carol

These are all really good ideas and I do use them. I have some Zone snack size bars (the ones with about 80 calories), full size Atkins bars and some Atkins shakes in my office. My problem is more related to an actual energy level as opposed to hunger. I'm like many people on the boards.... I can get distracted and "forget" to eat until the shakies take over. I'm not usually hungry in the afternoons, just really tired. I drink plenty of fluids throughout the day (both caffeinated and decaf) so that's not the issue. I guess I was hoping for a vitamin supplement that would keep me going like the energy bunny. B12, chromium, etc....... Kris

One more idea--how about a power nap? My body rhythm has always left me tired around 3-5, so I try for a ten minute head on the desk nap. That followed by a protein snack seems to help. I don't eat dinner until about 7 because I'm a evening snacker. But I don't snack if I'm eating a meal! Good luck, Sally

Although I have been taking my multivitamins and my labs are good, I have not been taking B12 (because my labs were good..... circular reasoning) Anyway, I'm going to try taking a B12 after lunch each day to see if that helps with the energy level. And I will also develop the inconspicuous habit of tossing out the tempting goodies that often accompany lunch. If no one sees me do it, they can't prove a thing! Kris

Hi Kris.... Congratulations on maintaining for 3 years and through the holidays. :thumbsup: The previous posts have given you some really good recomendations. I don't think there's anything that'll keep us running like energizer bunnies that won't wear something out in the longrun 8-) I'm an acupuncturist that works with chinese food herbs in her practice. I run all day long and have eliminated that afternoon slump for myself although when I get home at the end of a long, long day - I'm tired! Without getting into any detail - I think if you timed things a bit different you could reduce your danger zone. Just a comment it seems like you're going from 5 am till 9am on a shake and it might be not enough or too long a time. You may want to try adding something quick and healthy when you come into work and then at 2pm to stave of the 3-5pm drop and danger zone. Vitamin B12 spray under the tongue is a great suggestion - but might not be enough. Another thing is to notice whether you are breathing fully as you go through the course of your day. If you have shallow short breathing it will affect you energy - so adding some deep breaths - or pausing to take a deep breath in between patients might also help with the fatigue. You are not assimilating well now after the surgery - which you are well aware of. What I have found is the less you run on caffeine during your day, the less you deplete yourself for the evening. So cutting that back as you mentioned will help with what you're describing. If you replace the coffee with a food source - I really like fortune delight tea from Sunrider with some stevia - the transition is easier than just a plain tea or water. It is a "food", it mixes very quickly and is easy to use during the day. I have not had bariatric surgery, but have struggled with weight and low energy for a long time - and have long days like yours - What has worked for me is to keep a 20+ oz. squirt bottle of the tea handy somewhere on the path between treatment rooms to drink all morning and afternoon. They taste really good (I replaced peach snapple with them) and I keep a shake mixed at my desk (or with a minimixer by the sink that quickly rinses off and goes back in the cupboard) that I come back to and take a swallow or two in between every couple of patients - very quick and easy. I hope this is helpful for you! Again Keep up the good work. Debra

I agree...it's too long between the last two meals. I take a cup of decaf about 4:00 and throw in chocolate whey protein..isopure low carb. It's just enough of a lift to keep me til supper, and I don't really have to stop and fix an actual snack. I would be too hungry, then eat badly if I waited that long between "meals." Good luck fine tuning.... Jeannie