Snack Away A Slump

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By Naomi Freundlich

We asked four nutrition experts what they eat when an afternoon energy crash takes hold. These light bites will put the bounce back in your step in no time.

Green tea + handful of walnuts or almonds

"Green tea has less caffeine than coffee, but like coffee, it helps boost dopamine in the brain. I like the nutrient density and jolt of fatty calories that comes with the nuts." -- Drew Ramsey, M.D.

Caramel rice crackers + tea latte

"Sometimes, having a little caffeine along with carbohydrates is a marvelous mood and energy booster. That's why the British afternoon tea makes so much sense!" -- Judith Wurtman, Ph.D.

Hummus + baby carrots

"When you're tense, chewing is a real stress reliever -- kind of like giving a dog rawhide. Carrots are crunchy and satisfy that sweet craving, and hummus is salty and provides carbs -- and a hit of happiness." -- Susan Bowerman, R.D.

Water + apple + peanut butter

"Hydration is important -- if you get even a little dehydrated, you'll feel the slump. The fiber from the apple makes you feel full longer, and the protein in peanut butter prevents a blood-sugar spike, keeping you on an even keel." -- Vicki Haken, R.D.

"Snack Away A Slump" originally appeared on Health.com ^[4]

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…Protect The Heart

A few cups of any tea have been linked with a <a href="http://www.nature.com/ejcn/journal/v61/n1/full/1602489a.html">lower risk of heart disease</a>, but green tea in particular seems to <a href="http://www.time.com/time/health/article/0,8599,1820250,00.html">keep heart arteries "flexible and relaxed"</a> to better handle changes in blood pressure, Time.com reported. The antioxidants known as flavonoids <a href="http://www.ncbi.nlm.nih.gov/pubmed/20837049">keep the endothelial cells working properly</a>, which in turn helps to prevent clogged arteries.

…Boost Immunity

The studies mostly come from the lab rather than real life, but some experts believe that the same EGCG catechin can fight off viruses. In one study, green tea <a href="http://www.ncbi.nlm.nih.gov/pubmed/12742577">prevented a particular strain of the cold virus from replicating</a>. It's thought to work thanks to a boost to the number of <a href="http://www.ncbi.nlm.nih.gov/pubmed/21621552">"regulatory T cells"</a> in the body, a marker of stronger immune system functioning.

…Fight Obesity

Green tea can aid in weight loss and prevent weight <em>gain</em>, making it a useful tool in the fight against our ever-expanding waistlines. Five cups a day seems to <a href="http://www.health.com/health/article/0,,20409937,00.html">up the body's natural fat-burning abilities</a>, Health.com reported. And in a 2011 study, mice <a href="http://www.sciencedaily.com/releases/2011/10/111004123824.htm">gained weight more slowly</a> when they were given green tea along with a high-fat diet.

…Improve Functioning In Old Age

In a study of 14,000 adults over the age of 65, the ones who drank the most green tea <a href="http://www.huffingtonpost.com/2012/02/08/green-tea-functioning-old-age_n_1258028.html">coped the best with the aging process</a>. Everyday activities like bathing or dressing were easier for the seven percent who drank at least five cups a day, HuffPost reported. While some of this benefit may be chalked up to healthier lifestyles in general, the researchers said something about green tea itself still seems to play a role.

…Prevent Diabetes

Both black and green tea are thought to have <a href="http://diabetes.webmd.com/news/20050420/black-tea-green-tea-good-for-diabetes">blood-sugar-lowering effects that could stave off diabetes</a>, according to WebMD. But a 2006 study of more than 17,000 Japanese adults found that drinking at least six cups of green tea a day <a href="http://annals.org/article.aspx?articleid=722135">lowered a person's risk of diabetes by about a third</a>, while other types of tea <a href="http://www.diabetes.org/news-research/research/access-diabetes-research/iso-coffee-green-tea.html">didn't offer any protection</a>, according to the American Diabetes Association.

…Lower Cholesterol

Those same polyphenols seem to block cholesterol absorption, contributing to lower LDL or "bad" cholesterol levels. However, the effect is not enormous -- a 2011 study found <a href="http://www.reuters.com/article/2011/11/17/us-tea-idUSTRE7AG0BD20111117">LDL levels dropped only about five or six points</a>. "If someone is already taking medication for their cholesterol, they should stick with it and not to trade it for green tea," study author Olivia Phung, an assistant professor of pharmacy at Western University of Health Sciences in Pomona, California, told Reuters Health.

...Improve Memory

That same famed EGCG also seems to protect your grey matter. Green tea sparks <a href="http://www.sciencedaily.com/releases/2012/09/120905083852.htm">new brain cell growth</a>, according to a 2012 study conducted in mice, bolstering memory and learning.