We all know that sneaking feeling of exhaustion that creeps up on us around 3 or 4pm, sending us straight the coffee shop, cookie jar or vending machine for a pick-me-up to get through the last part of the day. If only there were a way to avoid that and have even, steady energy throughout the entire workday. There is!

To talk about 'Avoiding the Afternoon Crash' we must address the subject of sugar. 75% of the American population has a sugar addiction in some way, shape or form. A sugar addiction that is responsible for decreased productivity diminished mental acuity and lagging motivation. This is because, sugar or 'the white stuff' like cakes, cookies, muffins and pasta require our body to pull from its own reserves of vitamins, minerals, enzymes and proteins in order to process it, leaving us nutrient deficient and depleted of our vital energy. Our bodies react to sugar like a drug, hence the crash. 

I've come up with 7 workplace tips and rules to help you avoid the Afternoon Crash! Start off with one and then gradually add more as you feel comfortable. You will be amazed at the positive difference in your hunger levels, energy levels and moods!

1: Have high quality protein and a healthy fat with breakfast. The standard coffee and a muffin is a metabolic nightmare, which sets the body up for a crash with a few hours, causing the caffeine/sugar cycle to repeat itself. Instead have some whole grain toast with almond butter and green tea or a smoothie with almond milk, whey or egg white protein, flaxseed meal, and frozen berries or a scramble of eggs and greens with nitrate-free turkey bacon wrapped in a whole grain tortilla. 

2: Keep the sweetness, lose the sugar. The first place to start is with your morning coffee or tea. In place of sugar or the toxic artificial sweeteners, buy a package of natural sweetener packets at your local whole foods or other health food store. Try a few to find your favorite. There is stevia, xylitol and erythritol, all which are natural, virtually calorie-free and do not affect blood sugar.  

3: Have a complex carbohydrate with your lunch. Many people, women especially, opt for a "light lunch" of chicken and a salad or tuna and a salad. Without a complex carbohydrate like brown rice, a cup of bean soup, a sweet potato or a yam to slow the release of glucose in your system, you are bound to end up feeling a bit of a crash and hungry again with 2 hours. This leaves you susceptible to whatever tempting leftover donuts or sweets might be lying around the office. Either that or you may head straight to the vending machine for a soda or some chips. 

4: Drink you water! Thirst almost always manifests as mild hunger so before you go scouting out the leftover cookies or brownies in the conference room, drink a full glass of water and see if you still have a hankering. 

5: When you feel sluggish in the mid-morning or mid-afternoon but can't take a quick nap, take a quick walk around the building, go up and down the stairs a few times, or spend a few quiet minutes stretching outside in the sun (or in the bathroom if it's too cold or too public). This will circulate your blood and your lymph system to give you a natural, refreshing pick-me-up. 

6: Keep healthy snacks stocked at your desk or in the refrigerator and make a plan to eat them! Have a bowl of fresh fruit with stevia, a Larabar, an apple with a handful of nuts, whole grain crackers and guacamole, veggie sticks and hummus, or a sweet potato with agave nectar and cinnamon as your mid-am and pm snacks to keep energy and brain power running optimally. 

7: To vend or not to vend? If you are a regular at the vending machine, choose a lower impact option like nuts. They have both protein and fat to feed your brain and keep you satiated longer.