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       Volume I - March 14, 2008

Foods that Fight the Afternoon Slumps
by Alice Osborne

When the afternoon blahs leave us slumped at our desks like an unwatered houseplant, most of us reach for a supersized jug of caffeine drink and/or a calorie-packed sugar snack. There are much better options, whether you need a quick lift to keep you from nodding off 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), and then down another 8 ounces when you get back.

Watermelon: Like cookies and candy, watermelon is high in sugar, which metabolizes quickly, which gives you a rush. But watermelon's way healthier: Instead of guilt, you get fiber, a hit of vitamins A and C, plus all that fresh, juicy flavor for almost no calories (fewer than 50 a cup). To make your new zip last longer, eat it with some protein and a little fat -- as in low-fat cottage cheese or a fistful of sunflower seeds.

Brazil Nuts: They're off the charts in mood-lifting selenium and strong in fatigue-fighting magnesium. Just six of these nuts give you 4 grams of protein and some 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 people with diabetes 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 taste buds.

A Few Dried Dates: They were traditionally used in the Sahara to provide quick energy to camels. Like potatoes, dates are 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-around pick-me-up, thanks to its amazingly complete mix of carbs, good fats, protein, and whole-grain fiber. Just make it a one-slice fold-over to cut the calories down to about 200.











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