The New Nation - Internet Edition

Is 3 p.m. your crash time? Or do you find yourself prowling the premises for candy at 10:30 (a.m. OR p.m.)? Even if you're one of those people who usually wakes up rested and ready to go, the energy roller coaster can easily take you down later in the day.

Want to get off the ride? Naturopathic physician and chef James Rouse says you're in the driver's seat - you just need a map.

He explains that with the right portions, the right mix of nutrients and strategic timing of meals and snacks, you can have more all-day energy and avoid the physical and mental roller coaster.

When? What food options +how much? How they boost metabolism?

Breakfast (6-8 a.m.) 2-egg vegetable omelette (1 cup vegetables) 2 slices of French toast Two hard-boiled eggs, toast and 1/2 grapefruit Whole grain cereal with blueberries and almonds Most likely, you've had nothing to eat for 10 to 12 hours, and your metabolism needs a cue to start burning. If you miss this morning window, you set the stage for your brain and body to go into "energy debt," slowing your metabolism and leading to low energy and fatigue.

Snack (9:30-10:30 a.m.) 1 whole grain/fruit bar + 1 cup of yogurt1 apple16 oz. fruit smoothie with protein powder. You get to work and start chasing deadlines, e-mails and voicemails - and the day just began! Your body needs longer-burning complex carbohydrates to get the energy it needs the rest of the day.

Lunch(12-1 p.m.) Open-face turkey veggie sandwich (recipe below)Lean deli meat (1-2 slices) and tomato wrap1 veggie burger Dopamine, which stimulates circulation and metabolism, and norepinephrine, which promotes feelings of clarity and motivation, can get a boost from lean meat and other protein sources. Eating these types of foods gives you a spike of energy to get through the rest of your day.

Snack(2-3 p.m.) String cheese (1-2 pieces)Edamame (1/4 cup to 1/2 cup)Sunflower seeds (1/4 cup)Almonds (15-20) As you move into the late afternoon, you need to adjust your energy and calorie needs to allow for conscious "downshifting" and support optimal all-day and all-night metabolism. The simpler the snack the better, such as vegetables, nuts, seeds or cheese.

Dinner(5:30-6:30 p.m.) Grilled salmon salad with pears and walnuts (recipe below)1 portobello mushroom and roasted asparagus (8-10 spears) with 1/2 cup brown rice1 chicken (1/3 cup) and spinach enchilada As your energy needs come to a close for the day, choose vegetable-based carbohydrates and protein. These are very easy on your blood sugar and require less insulin from your body to manage, preparing your body for optimal sleep-time metabolism.

Dessert*(At least 1-1/2 to 2 hours before bedtime) 1 slice zucchini protein bread (add 1/2 cup of protein powder to the recipe)1 berry smoothie Popsicle Overnight, your body either stores fat or burns it. Make sure it's the latter by staying away from refined sugar. Instead, choose complex carbohydrates in the form of whole grains, low-fat dairy products or a smoothie with a protein-powder or dairy product boost. You'll sleep better, burn fat and calories better and wake up with more mental clarity.

*optional

Timing Is Everything

For foods to give you that much-needed boost, you need to eat the right ones at the right time. There's nothing worse than skipping meals. Your body needs fuel, just like a car. If you don't provide it, your body will break down muscle tissue to generate it. And your weight-loss goal should be to increase calorie-burning lean body mass, not lose it.

"Never let your tank get on empty," says Dan Benardot, PhD, RD, FACSM, a nutrition researcher and professor of nutrition at Georgia State University in Atlanta. "It is very important to maintain a normal blood sugar, and the best way to accomplish this is to eat every few hours."

The challenge is to be prepared and to carry healthful snacks with you so you don't go for long periods of time without fuel for your tank. Portable combinations of complex carbs and lean protein -- like low-fat cheese and whole-grain crackers, whole fruit and a handful of nuts, or a low-fat granola bar -- are great munchies for energy. Store them in your purse or briefcase so they're always handy.

Fire Up the Engine

The carbohydrates, proteins, and fats in food provide calories to fuel exercise and energize your body. Contrary to myth, vitamins and minerals do not themselves provide any energy. (They are, however, involved in the process of converting nutrients into fuel for energy and are an important part of a healthy diet.)

Carbohydrates are the body's preferred form of fuel because they can be quickly converted to glucose for energy. Eating a light snack of carbohydrates right before exercise is a good idea for quick energy.

For longer-lasting energy, eat protein along with the carbs to slow down the rate at which your body absorbs them. But be sure you don't include too much fat.

"Any food with calories will give you energy; however, foods high in fat stimulate production of serotonin, [a brain chemical] that can make you feel sluggish and tired," according to Benardot.

So mixed meals that contain small amounts of healthy fats, along with protein and complex carbohydrates, are the foundation for an energizing diet.

High-Octane Foods

The best energizing foods are those that are rich in complex carbohydrates, protein, antioxidants, fiber, vitamins, minerals, and other health-promoting substances. Put these foods together along with small amounts of healthy fats for a balanced diet that is sure to provide you energy all day long.

Here are a just a few of the energizing foods that will do your body good. As long as you don't eat them in excess, these foods will make you feel lighter -- and more inspired to move around.

l Blueberries

l Beans

l Cantaloupe

l Strawberries

l Mango

l Spinach

l Salmon

l Nuts

l Tea

l Tomatoes

l Soy

l Low fat dairy products

l Oatmeal

l Whole grains

l Citrus fruit

l Peppers

l Sweet potatoes

Start off your eating small, healthful meals more often, and see how much better you feel. You'll gain energy, helping you to approach each new day with a renewed feeling of optimism and enthusiasm. And what have you got to lose, except maybe a few pounds?

It's no secret that what we eat is vital to our health, both body and mind. When you eat the right foods, your body is able to function properly. By consuming the right foods you can keep yourself energized and revitalized throughout the day. If you need a little pick-me-up, take note of the following foods for a great energy boost. You may want to add them to your next grocery list.

Iron as a mineral plays the role in transporting oxygen through the red blood cells to wherever the body needs it. You should try to include at least 18 mg a day of iron. This is especially important for women. When you don't get enough iron, you feel it. The most common symptoms of a lack of iron include a low metabolic rate and feeling low on energy. So if you're feeling sluggish during the day, maybe you need to toss a little iron into your diet. Iron rich foods you can turn to are: lean beef, spinach, lentils, tofu, steamed clams, and orange juice.

When you need ever-lasting energy for a long day, grab a bowl of oatmeal. With loads of fiber, oatmeal has the ability to keep the body's blood sugar levels more constant, which means you can avoid high sugar cereals that give you an early rush, only to slow you down when you crash hours later. If oatmeal doesn't quite float your boat, try an oat bran muffin.

Need energy in moderation? Then eating a good ole peanut butter sandwich on whole wheat bread is your answer. The great thing about this easy meal is that the combination of whole wheat of the bread and the fat and protein from the peanut butter works to ration out doses of energy throughout the day. For a lighter snack, dab some peanut butter onto a couple of apples slices. The peanut butter will do its part, while the apple provides you with sugar to keep you going, but on a small enough level so that you don't crash and burn near the end of your day.

Eating foods and drinking beverages that are high in vitamin-C are another way to get your energy boost in the morning or after the end of the day. Not only does vitamin C help you feel revitalized, it is also responsible for producing carnitine, a molecule that helps the body burn fat for energy.

The best way to keep yourself going without becoming a drone is to eat 5-6 small meals a day. By keeping your metabolism on its toes, you'll be awake, alert and able to prevent yourself from overeating, which can lead to feeling tired and sluggish way before bedtime.

Fight lethargy with top energy-boosting foods.

sprouts - all types: All types of sprouts (seeds of legumes or grains that have been germinated) are high-energy, life-enhancing foods that help improve, revitalize, strengthen and regenerate your body. They contain a high concentrate of antioxidants as well as all the trace minerals, plus protein, enzymes and fibre. When seeds are sprouted, their nutritional power swells.

Grains: Grains release sugar slowly and give you a steady flow of energy instead of a quick high followed by a low. They are also a good source of B vitamins which are needed to assist the spleen, your energy battery. Without the Bs you will definitely need a 'jump start'.

Oats: Oats are not only packed with energy nutrients but they help keep blood glucose levels at an even keel to maintain concentration and alertness. Enjoy a bowl of porridge in the morning for the perfect release of sustained energy throughout the morning.

Parsley: Parsley is a nutrient powerhouse. It contains high levels of vitamin B12, more vitamin C than citrus fruits and just about all other known nutrients.

Seaweed: Sea vegetables, or seaweeds are the highest digestible source of all minerals as well as energy-boosting vitamins B and C.

Veg: The range of B Complex vitamins, plus the energy nutrients magnesium and iron, can be found in fresh green (preferably raw) vegetables, such as broccoli, asparagus and spinach.

Broccoli is also a good source of co-enzyme Q10, a critical nutrient for energy production at a cellular level.

Peaches: Peaches have a high water content and have a laxative effect. They are wonderful in alkalinising the blood stream and can be used to regulate the bowel and build the blood. Peaches are one of the best energy fruits because the body assimilates them very easily, giving an instant boost. They are also great in helping to eliminate toxins from the body and are a great food to eat on a weight loss programme.

Flax seeds: Flax seeds, or linseeds, contain abundant levels of omega-3 and omega-6 essential fatty acids (EFAs) and in perfect balance. EFAs are involved in energy production and oxygen transfer.

Sunflower seeds: The sunflower seed is packed with magnesium, iron, copper and protein, vitamin B Complex, EFAs, zinc and iron, and is an excellent source of protein. Get into the habit of carrying sunflower seeds around with you for when you need an instant energy pick-me-up.

Grapes: The therapeutic value of grapes is thought to be due to their high magnesium content. Magnesium is involved in the first stage of the process that converts energy to glucose.

Yams and squashes: Yams are packed with energy minerals and loads of vitamin C. Yams are also detoxifying and balancing to hormone and blood sugar levels, ensuring that your energy supply is constant. Squashes motivate the circulation of energy meridians, especially strengthening digestive function.

Wheat grass: Wheat grass is a rich nutritional food that looks like grass and contains one of the most prolific arrays of vitamins, minerals and trace elements. It contains 25 times the nutrients if your choicest vegetables.

Mung beans: To feel full of beans means that you are bursting with energy. And that's just what mung beans can provide you with: bags of energy.