About 33 percent of people suffer from some form of insomnia at some point in their lives. To combat counting sheep and to make sure you're bright-eyed the next day, eat an oatmeal cookie before bed. "Oats contain high levels of tryptophan and, much like that turkey dinner on Thanksgiving, help make you sleepy," says Richard DeAndrea, MD, of the Akasha Center for Integrative Medicine in Santa Monica, California. "Since a big bowl of oats may be a bit heavy on the stomach, eat a cookie and hit the sheets."

Want to work out longer? Sip some green tea.

Having green tea before you exercise may improve your exercise endurance by as much as 24 percent, according to a study by researchers at the Biological Sciences Laboratories in Tochigi, Japan. Findings suggest that green tea extract improves endurance by stimulating fatty acids that the body then uses as an energy source. An added bonus: Research from the University of Alabama at Birmingham reveals that green tea may also be able to prevent skin cancer.

After-School Energizers
Kids often hit an energy slump between lunch and dinner and, like adults, need a pick-me-up, says Anita Bean, author of Awesome Foods for Active Kids (Hunter House). Rather than let them reach for a sugary snack, provide them with a nutritious treat. Here are some smart choices.

In Front of the TV
One slice of whole-grain toast or a single rice cake with a light coating of peanut butter (2 tablespoons) and jelly

An 8-ounce glass of skim or low-fat milk with one or two pieces of fresh fruit

A 1-cup bowl of whole-grain breakfast cereal (look for those with more than 6 grams of fiber) with 8 ounces of low-fat milk

Low-fat cheese (1 ounce) and whole-grain crackers (about 2)

A fruit smoothie (see recipe on previous page)

Before the Big Game
A small handful of dried fruit (raisins or apricots)

Two pieces of fresh fruit

One slice of whole-grain bread (at least 2.5 g of fiber) with honey

Plenty of water before, during, and after physical activity. If your kid will be at it for more than 90 minutes, give her a diluted sports drink. A half-and-half mixture of 100 percent juice and water will help maintain blood sugar without loading her up on unnecessary carbohydrates and sugars.

After a Long Practice
A cereal bar packed with fiber and protein

A mini whole wheat bagel with a single serving (1 ounce) of soft cheese

A homemade muffin containing whole wheat and fruit