help: what can I eat at work instead of sugar?

[MamaChocoholic]

I am chronically sleep deprived (18mo twins who don't sleep more than 3 hours at a stretch) and to get through the day at work I have lots of sugar - around 10am, 2pm, 4pm (lunch at 12). I'm getting lardy, and the sugar has to go.

What can I eat instead that will keep me going when I flag? Have tried filling up on oatcakes, nuts, fruit, but nothing seems to solve that fuzzy brain feeling except cake or chocolate.

To complicate matters, I am off caffeine so can't even mainline coffee or diet coke.

No foodstuff is going to replace sleep. Regular snacks of slow-release foods with a good combination of fat, fibre and protein can only go so far to keep your energy levels stable. Being well-hydrated by constantly sipping water is another way to combat fatigue. But, if you're only getting three hour stints, you will struggle. I'd suggest finding some kind person to take them overnight every so often and let you catch up.

Have you a space where you can take a power-nap? I agree with Cogito - you really can't replace sleep with food, not on a long-term basis - but a power-nap might help you get through.

I am on a diet which includes 40g of dark chocolate 85% every day. I find that it gives me energy and is not full of sugar. There are chemicals in chocolate that really help with sleep.
I would also recommend nuts. But not peanuts.

Also if you can fit in a five min meditation session at lunchtime you might find it helps.

Bananas, flapjack, good lean protein?

Sugar will only make you feel worse.

Banana and flapjack.

You're right Jareth, the sugar is making it worse. I feel like a smoker again, waiting for my next fix!

DP slept in with the twins last night and for the first time since they were born, I got 6 hours sleep in a row. Felt amazing first thing, but already starting to flag. But DP plans to try and keep this up for a few days, perhaps they will sleep longer if I'm not there? Anyway, it has prompted me that I need to change.

Dark chocolate is gorgeous, but isn't it a bit like caffeine? What time of day (if it's supposed to help with sleep)?

No time/space for powernapping. But I will plan lots of water (I have been poor at this lately), and perhaps a 5 minute walk when I flag to up the fresh air would help.

Off to supermarket later, so will buy:

• bananas
• oatcakes (not flapjacks, too sugary, surely?)
• very dark chocolate
• nuts

I think you need a bit of protein too -

oatcakes with cheese or one of those little pots of Philly
Can you make toast at work? Wholemeal toast and peanut butter with a banana on the side or even sliced on top (I don't like bananas but I think this would be a good combo if I did!).
You can get almond or cashew butters in Hollan and Barratt for a change from peanut butter and I think they are likely to be a bit healthier too.

good point. I will get some of that nutty dutch cheese. can't make toast, but could take half a PB sandwich and a banana.

BTW... if you find that you carry on remaining chronically fatigued, even though you are getting more sleep, you should consider talking to your GP and having a physical check-up. Certain common ailments can result in chronic fatigue and these would include Type II Diabetes and some nutritional deficiencies e.g. low iron stores.

To that end, do you take a daily multivitamin with iron?

Biltong / Jerky are good options for work I find.

I swear by Flexitol, if you do need a supplement.

If you can find the time mama bake a batch of brownies, flapjacks or muffins using organic ingredients and reducing the amount of sugar by a quarter. You can take one a day into work and get that sugar fix in a healthier way.

Steer clear of those 'health' bars- most are full of sugar and fat, just like a lot of so called healthy yoghurts.

I make flapjack using sweet freedom and grate an apple in the mix, much less sugar and calories. I'm also going to give this new sugar replacement a go I think its called, stevia or trivia as I don't like using artificial sweeteners.

that's another good point Cognito. I am vegetarian, and keep meaning to take iron, but then forget to buy any. On the other hand, I have been anaemic before, and it typically makes me breathless, on climbing stars, for example, which I'm not at the moment.

Diabetes? I have the risk factors I agree: lardy, approaching middle age, or perhaps already there little time to exercise and high sugar intake. I need to make a life change, clearly.

thanks for the low(er) sugar home baking ideas. I do bake with the kids and always reduce the sugar for that, but I think I will avoid baking for work snacks. I am feeling motivated right now to cut sugar out totally in the week.

You don't have to be clinically anaemic to struggle with fatigue. Just a dip in your iron levels is enough to make you feel washed out and this is very common in younger women (under 40). Shortages of certain B vitamins are also common in vegetarians and can have a similar effect. Common diabetes triggers are poor diet, inactivity and being overweight rather than simply high consumption of sugar. However, too much sugar in the diet can result in blood sugar highs (mild hyperglycaemia) followed by blood sugar lows (mild hypoglycaemia)... the lows can result in feelings of low energy, irritability and fatigue and so a steady stream of slow-release or Low GI energy sources help keep energy levels more stable. However, as said earlier, nothing beats a few full nights' sleep.

what are you having for breakfast MamaC? would you be able to have something high protein e.g. eggs? (appreciate this might be difficult in the morning!)

This could help avoid the 10am slump

You need to make a Bum Bun! Takes 5 mins and will last you a few days.

Mug of oats/museli
Mug of bran flakes
Third of a mug brown sugar
About a mug of chopped dried fruit and nuts
Spoonful of mixed spice/Ginger/cinnamon

Give it all a stir and add a mug of milk

After a few mins, add a mug of self raising flour and stir again. Bake is a loaf tin for an hour at about 180.

V flexible recipe, v tasty, great for breakfast, with yoghurt, cheddar, butter, cream cheese...freezes well too.