Can you relate to this? You’re having a really busy day running around with a ‘to do’ list that’s a mile long. It’s go, go, go, or as one of my colleagues puts it: “hurry, worry, money!”

The adrenaline is flowing, you’re feeling way too busy to sit down and eat lunch and you might not even feel thirsty or hungry. Or you might raid the office lolly jar or a pack of bikkies in your close vicinity for a quick sugar hit on the go.

You get home at the end of the day, start to power down and then suddenly feel so hungry you could eat the leg off your dining table. Dehydration and low blood sugar leave you tired, edgy and cranky. You eat a large dinner, often too much, don’t sleep too well and then wake the next morning feeling sluggish and not hungry for breakfast. You skip breakfast, rush into the day and the whole pattern starts again.

We’ve all been there and there’s some steps you can take to avoid this pattern and that end of the day physical and emotional crash. In your daily toolbox along with your keys, wallet, phone etc. you need to add a water bottle. Fill it, add a squeeze of lime or lemon if you like and sip that throughout the day.

In terms of smarts snacks you need protein and fibre[1]rich, low sugar goodies like these:

• Bliss balls of yumminess (see recipe)

• A piece of fruit with a handful of raw (unroasted), unsalted nuts or seeds like almonds, cashews, walnuts, hazelnuts, pecans, sunflower seeds, pumpkin seeds etc.

• A small tin of tuna in spring water (do remember a spoon as well).

• A small tub of yoghurt. Plain is best as it’s not loaded with added sugar. You can add some berries (fresh or frozen) or fruit. (Again, grab a spoon).

• Hummus with a few veggie sticks such as carrot, cucumber, celery, capsicum.

You wouldn’t expect your car to run on no petrol and the same goes for your body. Give it some smart fuel and hydration and you’ll notice you can power through your day with better energy and mood.

Laura Cini is an expert Hobart nutritionist, herbalist and naturopath with over 20 years’ experience. She sees clients, regularly appears as a guest on local ABC radio, does podcasts and writes a blog. Visit lauraciniwellness.com or connect @lauraciniwellness

Bliss Balls

500 g dates (stones removed)

1 ½ cups almond meal

¾ cup cacao powder

1-2 teaspoons vanilla essence

2 tablespoons melted coconut oil

3 dessert spoons protein powder (optional)

Small amount shredded coconut for rolling (about ¾ cup)

Blitz everything in a blender. Add a little water if needed so the mix just sticks together and rolls into balls easily. Roll in coconut (although, sometimes if I’m short on time, I just skip this step). Refrigerate. Enjoy! These can be frozen.