Want a java-less jump start? Try whole grains, mint, chocolate

It's 3 p.m. and your head is nodding over your keyboard. What do you do?

If you're like a lot of people, you grab a double shot or a Red Bull. The jolt of caffeine lifts you out of your mid-afternoon slump -- but also leaves you wide awake hours later when you want to sleep.

"Everyone's in this mind-set to have a quick fix," said James Claussen, a holistic practitioner at the Health Doctors Ltd. in Warrenville.

But there are other ways to rev your engine that won't keep you up at night.

Here are some ways to boost your energy without a caffeine overload:

1. Indulge in dark chocolate. Kate Lescohier, chief clinical dietitian at Northwest Community Hospital in Arlington Heights, goes for chocolate when she's in need of some quick energy -- and for good reason.

Chocolate has the sugar and a little bit of caffeine needed for a boost, said Colleen Lammel-Harmon of the Illinois Dietetic Association. But its fat content helps prevent a blood sugar spike, so you won't crash later. Dark chocolate is also loaded with antioxidants.

But don't overdo: Limit yourself to 1 ounce, about the size of a shot glass, Lammel-Harmon said.

2. Go with the grain. The fiber content in whole grains slows down carbohydrate absorption, providing a longer-lasting source of energy. Try Cheerios, granola or whole-grain bread and crackers.

3. Add some proteins to your carbs. Get a protein boost from yogurt, cheese or nuts, good foods to accompany those whole grains. An ounce of walnuts and almonds is filled with omega-3 fatty acids that help increase brain activity and alertness.

4. Refresh with citrus and mints. Sure, they scent the car or flavor your favorite piece of gum. But the natural scents of citrus, peppermint and spearmint in tea, snacks and fruit help stimulate the brain and increase alertness, Lammel-Harmon said.

5. Get up and get moving. If you've been sitting at a desk for hours, try a short, brisk walk. Almost any physical activity stimulates the brain and gets the blood pumping said Fabio Comana, exercise physiologist with the American Council of Exercise. And taking time out of the day for some breathing exercises and meditation also helps, Claussen said.

6. Go for the skinny lattes. If you're still tempted to visit the corner coffee shop, ordering a skinny latte is a good idea. One of the health risks of consuming too much caffeine is that it robs the bones of phosphorus and calcium. Your bones can benefit from the milk in the latte -- and skim milk can keep calories down, said Lammel-Harmon. But limit yourself to a 12-ounce drink.

Add in a healthy lifestyle to make the energy recipe complete. The experts agree that a balanced diet mixed with exercise and adequate sleep will consistently give people more energy every hour of the day.