Now that you have your body moving, your metabolism is increasing, releasing more energy. You may be tempted to reach for a quick fix candy or caffeine, but that will wreck havoc with you in an hour or two. Instead, use some of these energy boosting foods and drinks to help build energy and sustain it evenly through the day.

Caffeine

Coffee, soft drinks and caffeine pills are a long time buzz break for college students and truck drivers alike. Be warned: caffeine can take you by surprise - too much of it can make you jittery and dehydrated. Instead, try a power drink or a sports drink with added electrolytes.

A Bowl of Oats

I always start the day with a bowl of oats - actually I use a museli mix and cook it with water in the microwave. The oats are full of fiber and low on the glycemic index which means that the sugar is released into your bloodstream slowly, keeping your energy levels constant. Oats are also packed with B vitamins, which lower stress and help convert carbohydrates into energy. The dried fruits and nuts in the museli give you a quicker energy it - its a winner all round.

Tea

Drinking certain types of tea regularly every day has been found to increase one’s stamina. Avoid tea bags, these contain higher levels of caffeine. Instead, buy dried herbs from your local supermarket and steep them in boiled water. Natural herbal teas are healthier than the bagged ones. Try a combo of Siberian Ginseng extract, peppermint, and green tea - its refreshing on both the body and the palate.

Energy Supplements

Certain vitamins and minerals are responsible for releasing cell energy and releasing hormones to control body function. If these vitamins and minerals are missing from the diet, your energy system could become sluggish. The key supplements are B complex vitamins and Co-enzyme Q10. Chromium supplements also help stabilize blood sugar levels. More on energy supplements.

Energy Bars

Energy bars are not a long term solution - they often have high sugar content which can dump you down in a couple of hours. But for a short energy burst, energy bars can be just the answer, and certainly better than reaching for candy or cookies. Just make sure you read the nutritional breakdown on the label, some of them can contain more fat and sugar than a regular chocolate bar. Look for those with at least 12g of protein. More on energy bars - and here is my own recipe to make your own.

Water

You know it - but you don't do it - drink enough water. Especially working in air-conditioned environments or out in the sunshine, you need to stay hydrated. Drinking water stops you craving unhealthy snacks and keeps you from getting drowsy. So the next time you enter a potentially boring meeting or stuffy room - take in a jug of water - a sip now and then will help you keep your focus.

Nutritional Snack

If its the 3pm slump you suffer, you are either not eating the right breakfast or have skipped lunch. The net result is your blood sugars are through the floor, and you can't resist that desire to head straight to the nearest candy dispenser. Nothing at work is more important than your health - read that again to make sure it sinks in. You simply MUST supply your body with a regular input of nutrients. If you really can't get out to get food, grab a nutrtional snack from your emergency supply in the bottom drawer - you do have one don't you!

Avoid big meals - Snack often

And avoid big lunches. Eating a big meal, then sitting, causes the blood to divert from your brain and to your digestive system. This can make you feel lethargic. Instead, try eating four or five smaller meals each day. An apple or yogurt are good choices for a quick pick-me-up. Try teaming up your 90 minute breaks with an apple or yogurt drink.

So, that's two out of four - you are half way to being a more alert, more productive you. The next step is to take control of your mental energy.

NEXT: Energize Your Mind