Fatigue-busting tips to boost your energy at work or the gym.
"An added bonus is, tea is loaded with antioxidants and other
health-promoting substances," O'Neil says.
Stock your pantry, briefcase, or desk with a variety of tea flavors and
individually packed, simple cookies or 100-calorie snack packs so you can enjoy
your very own "afternoon tea" time.
2. Bed and Breakfast
First off, you need a good night's sleep -- if you're sleep-deprived, it's
going to be challenging to overcome energy lulls with anything other than a
nap. Then, be sure to get your blood sugar perking with a healthy
"Many people skip breakfast and this usually leads to a midmorning
slump," says Marissa Moore, a spokeswoman for the American Dietetic
A bowl of whole-grain cereal, fruit, and low-fat milk makes a quick, healthy
breakfast. If you just don't have time to sit down, whip up a smoothie or grab
a breakfast bar, banana, or yogurt.
3. Grab a (Balanced) Snack
A balanced snack could be exactly what you need to rev up your energy
levels. But not any snack will do the trick: "Think carbohydrates and
protein," says Moore.
Some foods, like fruit, are simple carbohydrates that are easily absorbed
and result in a quick rise in blood sugar and energy. Fruit also has the
benefit of containing water, fiber, vitamins, and minerals. But if you add some
low-fat or lean protein to your fruit, you've got a snack that can provide a
steady stream of energy for several hours.
Plan ahead and take along one or more of these energizing snacks:
- Apples with peanut butter
- Hummus (or other low-fat dip) and vegetables
- String cheese (or any kind of low-fat cheese) and whole-grain crackers
- 100-calorie packs of popcorn, crackers, or simple cookies
- Sugar-free cocoa with an added splash of skim milk
- Rice cakes with nut butter
- Low-fat yogurt and fruit
- Hard-boiled egg and a glass of juice
- Glass of skim milk and graham crackers
- Fruit smoothie
- Low-sugar granola or cereal bar
- Mini whole-wheat bagel and soft cheese
- Trail mix of dried fruit and nuts
Of course, snacks also add calories. Keep your portions small, so you'll get
the energy boost without weight gain.