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Do you feel sluggish around mid-afternoon, particularly right after lunch or work? Most people feel tired in between meals. Not only does work and other tasks take a large part of our energy, but the food we eat controls a large part of how we feel and the amount of energy we have throughout the day. Here are some ways to boost your energy when you need it most.

o Eat well-balanced, small meals. Large meals will make you sleepy, so aim to eat three small meals and two snacks (like fruit or nuts) in between meals. Try to balance your meals' intake of carbohydrates, protein, and vegetables or fruits. Get plenty of greens, fruits, and grains so that your body has the nutrients it needs. It also helps to have protein with each meal because it digests slower, leaving you feeling full and more energized longer.

o Eat whole foods rather than processed foods. Eliminating sugary or salty snacks can cut the roller coaster effect. Stay away from work treats or vending machines. That also goes for sugary sodas and fruit juices.

o Drink lots of water. Being dehydrated can cloud your concentration and tire you. Drink water or non-caffeinated herbal tea when you feel tired or hungry.

o Get 7-9 hours of sleep each night. Stick to a routine so that your body feels rested every day. Although this can be difficult during the weekend, a routine will make it a little easier to get up on Monday morning.

o Exercise regularly. Try a morning walk or jog to get your energy levels up all day. Whatever time of day you do it, just get it done on a regular basis, at least four days per week.

o Take a B vitamin. If you're deficient in B vitamins, you may feel sluggish. Take a B-50 complex with breakfast and feel your energy and concentration levels rise.

o Try an to boost your energy and concentration levels throughout the day.

o Take a quick break. Walk around outside, get some sunshine, or stretch in the office for 5-10 minutes. Or just close your eyes and relax with deep breaths for a few moments.

o Take a slow whiff of oils. Inhale peppermint oil whenever you feel tired or can't think clearly. Or try keeping a bottle of lemon, orange, or spearmint oil near your desk to boost productivity and energy during or after work. You can even put a few drops on your defrost vents and turn on the fan to sustain your energy after work.

o Get a plant. According to feng shui, the ancient Chinese art of placement, living plants have energy that can invigorate us. Try indoor plants like Boston ferns, Chinese everygreens, peace lilies, or flowers like tulips and gerber daisies.

o Plan for fun. Plan a fun or relaxing activity to do after work. This will give you something to look forward to and boost your happiness if you are feeling down. Try reading a book, writing a letter, going for a walk, going to dinner with a friend, or taking a fun class at the gym or local college. Don't underestimate anticipation, which can be as good as reality.

o Put on some music. Listening to music is pleasurable and can boost energy instantly. Choose whatever music you enjoy.

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