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Cure 3:30itis With These Healthy Snack Ideas

We are all familiar with 3:30-Itis. It comes around every day like clockwork and can make the final hour and a half of work dreadful. Energy levels deplete, hunger kicks in, focus is nonexistent and mood is far from cheerful. Fortunately, having a few snacks on hand will help cure this “ailment” and most importantly keep you alert and focused. The thing is, if you’re like me and suffer from stomach issues, potato chips or a sugar filled granola bar will not do and will probably make you feeling worse. In order to get out of your 3:30 rut healthy snacks are a must. Here are a few healthy snack ideas that will cure 3:30-itis.

Dark chocolate

Selection go Pana Chocolate from

Selection of Pana Chocolate from

Dark chocolate is not only a powerful antioxidant but is a good source of fiber. Snacking on Dark Chocolate will also boost your brain powder, reduce stress, increase energy and lower blood pressure. Look for dark chocolate that contains at least 70% cacao. My personal favourite brands are Pana Chocolate and Living Earth.

Cacao coated bananas

When hunger kicks in at 3:30 there is nothing more satisfying than Cacao Coated Bananas. You can make them at home and have a fiber filled, hearty healthy snack to enjoy. The textures are amazing with that hardened chocolate exterior, the flavor combination is perfect and it is a low calorie snack. Best part is, the cacao contains caffeine for an extra burst of much needed energy.


Smoothies are one of the best ways to cure 3:30-itis. They are basically small liquid meals. Smoothies contain vitamins, minerals, essential macronutrients (protein, carbohydrates, healthy fats) and antioxidants.

To make a great smoothie use fruit, Yoghurt, oats, chia seeds and consider adding a scoop of your favorite protein powder. Below is one I have just starting making:

The Tropical Dream Smoothie


1 scoop unflavored protein powder

1 banana

½ cup pineapple juice

½ cup orange juice

¼ cup chopped mango

Ice cubes


  1. Place all ingredients into a blender except for the ice (liquids first).
  2. Blend for a few seconds.
  3. Add 3-4 ice cubes and blend until smooth.

For more smoothie ideas check out my post workout smoothie post.

Fruit and yoghurt

Screen Shot 2015-04-19 at 1.26.41 pm

Although this is a pretty boring option, fruit and yoghurt is a super nutritious snack that travels well. It is packed with vitamins and minerals that the body needs. Simply bring some fruit in a zipper bag as well as a container of yogurt. Blueberries are a tasty option as well as strawberries, chopped mango, and raspberries. As for the yoghurt, give Greek a try. Greek yoghurt is high in protein which is going to keep you feeling full.


These a just a few of my favourites. What about yours? I would love to hear about them in the comments below.

– Victoria xx


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Cure 3:30itis With These Healthy Snack Ideas


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