by Karen Freihage

Created on: September 20, 2008

It's 2:00 in the afternoon and you have just hit a brick wall. It is that daily afternoon slump that occurs a few hours after you have had your lunch. You check your to-do list and groan when you realize that you have not even accomplished half of today's agenda. As you are sizing up the available space under your desk and wondering if you could tuck yourself under there for a quick nap, you think there must be a better option.

People look to different foods and drinks for energy. All too often though, the choices we make when we are feeling sluggish and depleted are not necessarily the best ones for us. Caffeinated beverages, candy and salty snacks give an immediate boost followed by a severe crash. By replacing snacks and meals that are high in fat and sugar with energy producing foods, you can cruise through the day with an energy level that has you prepared for anything.

Green tea is a very popular drink option and some studies have shown it can boost metabolism. Green tea has half the caffeine of coffee and contains powerful antioxidants. Many people also believe that it can help in the prevention of stroke, heart disease and cancer. While drinking tea is great to replace soda, it is no substitute for water. Be sure to drink plenty of water throughout the day. Dehydration will make you feel weak and tired.

When one needs a quick boost of energy, a common food choice is a snack that is high in sugar. Rather than grabbing a candy bar or doughnut, try eating a piece of fresh fruit. While you will get that immediate energy you are looking for, because of its high fiber content, your energy will last through the afternoon. Some excellent sources of high fiber fruit are apples, pears, bananas, berries, and oranges.

Nuts are high in omega-3 fatty acids which can increase attentiveness. For crunchy, salty snacks try eating almonds, peanuts, walnuts, pecans or pistachios. The energy producing fat found in nuts is also said to lower cholesterol and protect the heart.

Your daily meal choices have a lot of impact on how much energy you have. Try eating six small meals a day instead of two or three large meals. Spacing meals out this way assures that your blood sugar remains level throughout the day. Also a good practice is to pair carbohydrates with fiber and protein at each meal. Again, the carbohydrates will give you immediate energy while the protein and fiber sustain that energy. Good meal choices include oatmeal with blueberries, a turkey breast sandwich on whole grain bread, and a chicken breast salad with oil and vinegar.

By simply incorporating energy producing foods into your diet, that afternoon slump will be a distant memory.

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