With the economy on the fritz, many people are working twice as hard to make up for colleagues lost in layoffs. It can be hard to pick up the slack and still have energy at the end of the day -- or even working weekends.

In the food business, I'm used to long hours, but I have come up with some ways to fight fatigue when I just don't have time for exercise or R&R is nowhere in sight. Making simple changes to your eating habits can have a huge effect on your energy level throughout the day, which can help you work faster and more efficiently.

After the jump get Jennifer's tips for fighting fatigue while eating deliciously.
To feel energized and invigorated, give your muscles a helping hand. Lean protein helps build muscles, but you also need calcium, potassium and iron to keep the muscle fibers, blood and liquid levels churning smoothly. Here's how to get those minerals into each of your meals without drastically changing your diet.

Breakfast and Iron
My cabinets always have a few cans of black beans. When I'm in the mood for a hearty breakfast, I make a ranchero-style egg, packed with iron. I toss a few tablespoons of black bean and tomato salsa and a splash of spicy hot sauce on top of a sunny-side-up egg. Then I slide it onto a heated tortilla and add a dollop of reduced fat sour cream for rich texture without a lot of fat.

Lunch or Dinner with Potassium
Sweet potato and avocado are two of my favorite potassium-loaded ingredients. Sweet potato fries are easy to make and there are even healthy frozen varieties on the market. They make a great quick lunch combined with a salad or a grilled chicken breast. Avocado is just plain luscious on its own, but it can also be used on sandwiches instead of mayo, stirred into a store bought soup, or as a salad topper. Avocado is versatile and can even be blended up to make a homemade chocolate shake.

Snack with Calcium
I love kefir. It's similar to a yogurt drink but has even more beneficial cultures than yogurt and helps to improve immunity. I use it as a base for afternoon smoothies when I don't have time for lunch. If you don't usually make a smoothie or don't have a blender handy, drink it plain or pour it over a sliced banana with sprinkle of granola.

Two last mealtime tips to keep your energy in check:

Dehydration can be a cause of fatigue but some people say that they¹re not used to drinking water or that they don't like the taste of water. Fresh mint, a squeeze of lemon, lime or orange can perk up your water without adding tons of calories.

Make your meals mini by cutting the largest meal in half and having four meals a day instead of three. The overall amount of calories you're eating stays the same; you just eat smaller meals more often.


Learn more about Jennifer at skinnychef.com, and read her exclusive Slashfood blogs every Monday and Friday.