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The metaphor “take the time to slow down and smell the roses” is never more apt when you find yourself living life by the minute. Chances are good that you’re far too busy taking care of everyone in your family except yourself. The chances are even greater that you’re tired more often than not, and finding that no amount of caffeine helps you shake off the fatigue. It’s time to slow down and smell the roses by taking the time to figure out why you’re not feeling 100 percent.

Take a look at what you’re consuming every day. Are you drinking a lot of coffee or caffeinated drinks? Or are you drinking them with dinner? If you’re doing one or both, chances are you’re affecting your sleep cycles. Cutting back on the caffeine by drinking less and stopping earlier in the day helps your body coast into sleep at an hour that is better for you, along with giving you a better night of sleep.

It may be that you don’t want to cut out the caffeine entirely, and that’s OK. Consider adding foods with protein to your diet. High protein foods can go a long way towards providing the energy you need without the ups and downs. Following are some foods that give you a boost:

Almonds are an excellent source of protein, vitamin E and magnesium. Eating a handful as a snack instead of a bag of chips satisfies longer and provides sustained energy. Be careful about eating too many as they are also calorie dense.

Greek yogurt also has lots of protein, but contains less sugar than its traditional counterparts. It’s also lower in calories.

Never underestimate the power of eggs! They’re packed with protein and B vitamins, and can also help with building muscle mass, something that is beneficial for people of all ages and physical conditions.

Prioritizing proteins over carbs provides steady energy without crashing, reduces hunger and helps with maintaining or losing weight.