The clock just hit 4pm and you’re sitting at your desk staring at your computer monitor with your eyelids heavier than boulders.  Your last meal was 4 hours ago so your stomach is growling loud enough for the guy in the next office to hear, and your energy level couldn’t be lower if you were actually sleeping.  You can’t concentrate, you can’t get your eyes to focus, and you feel like just curling up into a fetal position and giving up on the day.

But you can’t of course; you have work to do.  So what do you do?  There are a number of things you can do in times like this to increase your focus: one of the best things you could do is go for a brisk 10 minute walk to get your blood flowing.  But another great option is to eat.  In fact, you should have eaten something before you got to this stage, making it a point to eat something every few hours to keep yourself energized throughout the day.

Here’s a great, simple snack to pick you up – remember, it’s best consumed before you hit rock-bottom.  I keep a small refrigerator in my office to make sure I’m never without these three essentials.

One Cup of Fat-free Greek Yogurt

Higher in protein than most yogurts (sometimes as high as 20g), Greek yogurt also contains less sugar and lactose and no artificial sweeteners.  Because of the way it’s strained, it’s also thicker and creamier (and therefore better tasting) than standard yogurt which is usually loaded up with enough Aspartame to kill a large rodent.  Greek yogurt will not only help you beat those food cravings before they get out of control, it can also help build muscle which over the long haul will make a big difference in your overall health and well-being.

One Handful of Raw Almonds

Raw almonds are also one of those “magic foods” due to their high-quality protein and low-carb content.  Almonds are known for their satiating quality (helping you feel full longer) because they’re high in dietary fiber and monounsaturated fat (which is keeping your heart healthy).  Watch out when buying almonds though that you get them raw and not smoked or covered in salt as that can wreak havoc on your blood pressure.  Also: because nuts in general tend to be highly caloric, it’s best to limit yourself to just a couple handfuls per day.  Don’t pop them like Skittles.  Here are some other ways to add almonds to your diet.

8oz Organic Green Tea

Green tea contains a powerful antioxidant called catechins which can not only help the body against free radical damage, but can also help inhibit cancer growth and reduce the effects of aging.   Green tea is also a potent fat burner and works by increasing metabolic rate; or increasing the rate at which energy is processed by the body.  But why is it so interesting for increasing focus?  Green tea contains something called tannin which can energize you and increase your overall alertness in a very gentle way (unlike the caffeine in coffee which can cause spikes & dips throughout the day).  A recent study shows the positive effects Green tea had in improving attention and focus in young boys.

Combine Greek yogurt, almonds, and green tea and you have one heck of a focus-inducing snack.  Not to mention: you’ll be improving your overall health at the same time.  Questions?  Holler back below.