We’ve all felt it before – the afternoon slump when you have a hard time concentrating (or worse – staying awake) at work.  Typically, we instinctively head for caffeine or a slice of the chocolate cake from the birthday celebrated earlier that day.  And what happens?  You get an instant burst of energy and then crash even harder.  Then you go for MORE caffeine or ANOTHER piece of chocolate cake.  Stop the insanity! (Bonus points to whoever can remember where that phrase is from!)

So what can you do?  I’m glad you asked.

Look for snacks that combine carbohydrates, protein, fiber and fat (the “smart fats” – monounsaturated and polyunsaturated).  The carbs give you energy, the protein helps keep the energy up, the fat helps sustain the energy and the fiber helps make you feel full.

Fruit is a good option because it has simple carbs which are absorbed easily for a quick burst of energy.  When it’s paired with lean protein, it’s the perfect snack because it can provide energy for hours.  Just remember to keep the portions small, otherwise the calories will add up quickly!  Here are some suggestions:

• Apples with peanut butter (my favorite!)
• 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 (nut butter can usually be found in the organic aisles or with
  the peanut butter at most grocery stores)
• Whole-grain toast with nut butter
• Pear with reduced fat cheese
• Low-fat yogurt and fruit
• Low-fat yogurt and whole-grain cereal or crackers
• 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
• Small container of natural applesauce and a handful of nuts
• Dried fruit and nuts
• Low-fat cheese and a piece of fruit

Additionally, make sure you are getting plenty of sleep and eating enough calories – that could be the root of the problem! Eating too few calories will put your body into starvation mode.  It holds on to fat because it doesn’t know when it will be getting its next meal, burning muscle instead.

So the next time you need an energy burst, try one of the snacks above. Now get back to work!

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