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Foods that fight afternoon slumps

Posted Thu, Jan 17, 2008
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When the afternoon blahs leave you slumped over your desk like an unwatered house plant, most of us reach for a supersized vat of coffee and/or a calorie-packed sugar snack. There are much better options, whether you need a quick lift to keep you from nodding out in a meeting or something to keep you going for hours.

WATER Sometimes what feels like fatigue is just dehydration (often made worse by too much coffee). Drink 8 ounces of water, take a quick walk around the block or the parking lot (fresh air is an energy booster, too), then down another 8 ounces when you get back.

BRAZIL NUTS They're off the charts in mood-lifting selenium and strong in fatigue-fighting magnesium too. Just 6 give you 4 grams of protein and healthy plant fats, a combo that will keep you going far longer than you'd think.

A MEXICAN BAKED POTATO Spuds are high on the glycemic index — that is, they give blood sugar a quick boost — which is bad for diabetics but good in moderate doses for other people in need of an energy surge. Heap on some salsa and top with a dollop of low-fat sour cream to enhance the effect. Spicy foods are stimulating, and hot peppers wake up more than your tastebuds.

A FEW DRIED DATES They were traditionally used in the Sahara to provide quick energy to camels. Like potatoes, they're a high glycemic snack, but rich in minerals too, especially potassium. Split the dates and fill with a tad of low-fat cream cheese to slow the sugar absorption.

PB&J ON WHOLE WHEAT The all-American sandwich is also an all-round pick-me-up, thanks to its amazingly complete mix of carbs, good fats, protein, and whole-grain fiber. Just make it a one-slice foldover to cut the calories down to about 200. (For more on how good whole grains are for you — they even make your RealAge younger — take this mini quiz.)

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20 Comments

  • 1. Posted by Green Tim on Fri, Jan 25, 2008

    The real way is to manage your blood sugar levels through the day, just like a diabetic does. The mexican baked potato/dates are a horrible idea, as a short while later you'll crash hard. Eat protein or complex carbs for snacks, at least as much as the sugar/starch/simple carb you're eating with it. Most importantly, eat a low-sugar breakfast with some protein (an egg, ham, peanut butter, etc.) Then you'll at least have a chance at avoiding the blook sugar spike cycle.

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  • 2. Posted by Lauren S on Fri, Jan 25, 2008

    I totally agree with Green Tim! Once I added protein to my breakfast I could make it through the whole day without feeling tired! Try almond butter instead of peanut it's got more nutrients and less sugar. Try cutting out wheat - use spelt or quinoa instead. You'll have so much energy you won't need to sleep as much!

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  • 3. Posted by Kit on Fri, Jan 25, 2008

    I agree the baked potato is a horrible idea. A great way to boost energy especially when your stomach is near empty is to have an orange; they make you feel clear headed and alert. Also, avoid eating a large meal full of carbs at lunch time for you are bound to crash. Have a sensible breakfast and then eat small frequent snacks throughout the remainder of the day. A small salad or soup is a good idea for lunch

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  • 4. Posted by DanceGoddess on Fri, Jan 25, 2008

    You know, whole wheat toast isn't the only type of bread out there. For people heading into their 40s and above it's a difficult grain to digest, including gluten. Try Kamut, Spelt, sprouted grains that you can find at natural health food stores (I agree above quinoa). You can find some great recipes in health food stores. Almonds or other nuts are great too, not just Brazil nuts. Yogurt (not the kind filled with sugar!!), fresh fruit (organic preferably) too many chemicals on regular fruits and veges. I find going as natural as possible gives me more energy, plus cutting out eating a ton of carbs (although some is still good), and cutting out eating meat, pork, chicken. We, as a society, eat way tooooo much of that stuff. We don't need as much of it as we have been conditioned to think. Stop eating fast food!!! Bad and no nutritional value at all (yes, that includes so called salads at these fast food places too!). Iceberg lettuce has no nutritional value at all. It's just water.

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  • 5. Posted by sheilagh_dreams on Fri, Feb 22, 2008

    i would totally go with water, fresh fruits and veggies try them i guarantee you won regret! stay away from dairy products save for breakfast, and jog in the morning. you can go 2 days without sleep!

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  • 6. Posted by Blessedluv on Wed, May 21, 2008

    What works for me is an all veggie submarine from "Subway" and a glass of grapefruit juice.

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  • 7. Posted by on Fri, May 23, 2008

    And for severe case (if you can abide the bitter taste) --Vegemite, followed by a tomato. I'm not kidding!! It's very energizing.

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  • 8. Posted by Moonglow on Sun, May 25, 2008

    I have to agree with cutting out fast food. I stopped eating fast food about a year ago and have way more energy for it. Back in Feb I tried eating at a "healthier" fast food, as I was starving and on the road. I wound up soooooo sick from the veggie sandwich I got - now I am really big on the no fast food, period. The quality is just not there, plus it's packed full of preservatives since none of it is actually made local. If you eat crap, you'll feel like crap and look like crap.

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  • 9. Posted by anatomicleigh on Mon, May 26, 2008

    I agree with the first poster's suggestion...less calories too.

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  • 10. Posted by April F on Sun, Jun 08, 2008

    Yep that is so true i hate feeling tired all afternoon

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  • 11. Posted by Stephen L on Tue, Jun 17, 2008

    Rye toast with sunflower seed butter ; a grapefruit, 1/3 pineapple or a kiwi and some freshly juiced juice make up my breakfast and keeps me going till 12:00 !!! Water or herbal tea always a safe pick me up between meals or some nuts *(not peanuts) and organic raisins. Voila~!!!

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  • 12. Posted by Brian H on Sat, Jun 28, 2008

    Lose the coffee calumny. It counts as liquid intake the same as other drinks. And mega-coffee drinkers like me process it differently, anyway. YCLIU. V-8 or any of the generic knock-offs are great. With a good shot of pepper sauce!

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  • 13. Posted by Living Forever on Tue, Jul 08, 2008

    I read that if one drinks two large cups of water in the morning it helps the body to lose weight. I drink to much coffee. I have friends who give me free coffee about several months worth. I also read that whole wheat bread is not that healthy for you. If you going to eat bread instead of whole wheat, the wording should be,"whole gains" bread. What is suppose to be better bread is sourdough bread. It is the way it is made that makes it more healthier.

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  • 14. Posted by Mz.I on Thu, Jul 10, 2008

    I find all these posts important as I have horrible eating habits and tend to run to "candy" for my pick-me-up. I know it's a terrible choice so reading some of these great "quick" ideas has been really helpful! Thx Folks

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  • 15. Posted by mmj1930 on Sat, Jul 12, 2008

    I, (a farmer) find that a boiled egg with a stick of celery and a slice of whole gr rye bread with butter, keep me going until lunch in fine form.

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  • 16. Posted by courtneywong@ymail.com on Sun, Jul 13, 2008

    I am not big on diets at all or by the fact that organic food is better .I thing as long as you keep you body hydrated and keep to your eating plan you will be fine and do a little excersise, that may be the best thing for you. Try it, It has work well for me.

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  • 17. Posted by gladmouth62 on Mon, Jul 14, 2008

    lots of good information i have personlly tried baking whole grains bread which are very filling add my own cut veggie stir fry this has to be my best breakfast or lunch menu ever.

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  • 18. Posted by Robert on Thu, Jul 24, 2008

    Great energy suggestions - When I can't get to eating, I drink a glass of water and a handful of plain soynuts (easy to carry) and it gets me through the tough times with energy and good humour.

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  • 19. Posted by redtop on Wed, Jul 30, 2008

    Try a couple tall cans Budwieser beer.It will make you feel full and puy you in a better mode.

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  • 20. Posted by 4x32j on Sat, Aug 02, 2008

    don't see the need to cut out wheat, but agree on usung whole grains, lots of fluid, not much meat and no fast food whatever. nobody's mentioned the awful waste involved in buying water, by the way.

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