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    Instant Energizers

    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 breakfast.

    "Many people skip breakfast and this usually leads to a midmorning slump," says Marissa Moore, a spokeswoman for the American Dietetic Association.

    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.

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