beans for carbs plus additional protein 11 ways to boost your energy with food quicklist 11category get more energytitle avoid rich foodsurl text you know the cheeseburger effectthe haze that sets in after a fatty lunch donald hensrud md a specialist in preventive medicine and nutrition with the mayo clinic says when blood samples are analyzed after people eat heavy meals they almost look creamy and the fat in this blood may displace oxygen one word ugh quicklist 12category get more energytitle head outdoorsurl text if youre one of the 34 percent of employees who eats lunch at her desk digest this sunshine helps boost levels of vitamin d and research suggests that adequate amounts may play a role in sustaining energy experts suspect d helps regulate metabolism and insulin secretion which both have an impact on energy 12 ways to get your daily vitamin d quicklist 13category get more energytitle stretchurl text in the middle of the afternoon stand and do arm circles bracko says if youre in a cubicle even ankle circles will do something for circulation quicklist 14category get more energytitle give in to the snack attackurl text protein and fiber will help the blood sugar boost last longer try koffs diy trail mix nuts highfiber cereal hemp seeds coconut and dark chocolate chips 20 snacks that burn fat quicklist 15category get more energytitle beat evening burnout url text youre on your last reserves of energizing hormones meanwhile melatoninwhich regulates sleepstarts to rise thing is youve got stuff to do the goal stay revved without overwiring yourself quicklist 16category get more energytitle have a worktohome transition ritualurl text itll give you energy to focus on and enjoy your evening morgenstern says consider leaving work early once a week to do a run or an interval training class youll get a metabolism boost that will perk you up for 60 to 90 minutes afterward bracko says other days switch gears by listening to music as you commute or slipping into comfy clothes predinner quicklist 17category get more energytitle down the relaxing glass of wine firsturl text you want to avoid alcohol for two hours before bed it causes restless sleep translating to less pep and focus tomorrow bedtime behaviors that will help you sleep quicklist 18category get more energytitle couch potato with a purposeurl text sitting on the sofa and channelsurfing can exacerbate inertia says segar watch just a favorite show or two stretch if you get sluggish quicklist 18category get more energytitle understand latenight cravingsurl text they usually mean youre sleepy not hungryyouve kept your brain awake too long and it needs a glucose hit to stay up explains koff go for something light and easy to digest like half a plain greek yogurt with berries or hot chocolate made with almond milk and dark chocolate at least an hour before bed experts agree that banking a good nights sleep is the best way to have another energytastic day tomorrow this article originally appeared on healthcom