It smacks us all – usually mid-afternoon, when we’re trying to get through a productive period at work, and muster up energy for the remaining 8 or so hours of our day.
Let me share a few simple tips on how to re-ENERGISE, so that we avoid getting dragged into that downward spiral of unproductivity.

E – Enjoy a healthy snack.

Fruit along with some protein, or healthy fat, is ideal – e.g. apple slices with nut butter, berries with Greek yoghurt, a healthy trail mix or protein bar, crudités with hummus – endless healthy options. The priority here is to avoid sugary, processed snacks, which may initially seem to provide a quick hit, but then toss us further down that slippery slide of lethargy.

P.S. If not sensitive to caffeine, a good quality espresso based coffee will help; or better, a little dark chocolate (70%+) for some anti-oxidant and a light java boost all in one!

N – Nap it off

In a previous career, when traveling to Asia for meetings, I was always amused to witness co-workers having short catnaps at their desks. Now I totally appreciate these little time-outs, and encourage them; they are a powerful ‘perk me up’ for the remainder of our day. Alternatively, a short meditation session would help refocus your energy, while deep breathing brings much needed oxygen to your lungs.

E – Eyestrain Relief

Many of us spend so much time in front of a screen of some sort – mobile devices, pads and PCs – which can cause eye fatigue; worthy of its own name now that it’s so common – Computer Vision Syndrome or CVS. It’s important to take regular breaks from the screen (by looking into the distance), reduce screen glare, and blink often to refresh the eyes, thereby reducing dryness and potentially itching or sore eyes.

R – Rehydrate

Sometimes all it takes is a refreshing drink of ice cold water (or a splash of some on your face). Make H2O more palatable by adding fruit or vegetables slices and herbs. Take turns with colleagues to come up with unique creations to have on standby in a large cooler (my current favourite is cucumber, mint leaves and orange slices – almost worthy of being a cocktail!).

G – Get Moving

As we are advised when traveling on longer flights, we also need to get our circulation going on a regular basis when on the ground. Take a brisk walk around the block or up a few flights of stairs, at a swift pace, to get everything stirred up a little.

I – Increase the volume

Feel the beat of some uplifting music – or better, combine this with the previous point and start an office trend – 10 minutes of throwing shapes mid-afternoon to the office’ favourite tunes. Integrating fun, music and movement to get us more motivated and productive – what office boss wouldn’t buy into that…?

S – Stretch

Extend those contracted limbs and muscles, holding each stretch for 20 seconds to reap the benefit, preferable outdoors. Vitamin D from the sun provides a great boost of energy, and is an essential nutrient for our better health. In sunnier climates, we tend to take sunshine for granted, and often don’t enjoy it due to long commutes and working indoors. So take advantage and soak up those rays on your skin for 15 minutes or so daily, taking care to avoid any risk of sunburn.

E – Evaluate your priorities

Review to-do-lists at the end of the day, so that priorities are reassessed and you regain focus. When hosting Corporate Wellness talks, my clients learn about “energy” management as opposed to time control. Using my coined phrase ‘energy breeds productivity, productivity breeds energy’, strive to be that joyous person that continues to maintain enthusiasm, and therefore efficiency.

The flow of good energy is important for our Health & Vitality, and to continuously attract positive things to our life. Use these strategies to keep everything in circulation.

Liza Rowan

Holistic Nutritionist

When not not busy in my favourite role as mother to my two boys,  I dedicate my time to educate, motivate and inspire us all to lead healthier, happier lives. This involves hosting Nutrition courses (in-class and online), corporate wellness talks, workshops and when I have time, private consultations.

 You can follow me on one or more of the following channels:


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Here to help you snack healthier is Liza’s Healthy Snacking Guide! You might have one or two snacks a day so with the 50+ healthy snack ideas in this guide, it’s like you’re set for the whole month!


In this free guide, you will:

– understand what triggers mindless eating

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