It's 3 p.m. You're staring at the monitor, eyes partially glazed over, drifting dangerously between consciousness and dead sleep. Before your head hits the desk, you lurch out of the chair and careen toward the coffee machine. We've all been there. It's the dreaded energy crash.

When afternoon exhaustion kicks in, the first thought is to grab a cup of coffee or can of Diet Coke in an attempt to power through the rest of the day. But even in all of its energizing glory, caffeine can not only leave you feeling shaky and jittery, but it can also affect sleep patterns. So instead of just reacting to an energy crash, you can be proactive by preventing afternoon fatigue through the foods you eat. Whether it's staying away from the vending machine or learning how to balance protein and carbs, AOL Health gives you the advice you need to help you get through the day.

Are you an energy drink junkie? Find out what you're really putting in your body, here.

Visit nearly any convenience store and you'll find energy shots on the check-out counter. A subtle hint, perhaps? Maybe they're hoping that anyone who feels a bit run down will grab a few ounces of "energy" in a bottle.

Energy shots were a natural follow-up to the energy drink craze. After all, why not get your boost from 2 ounces instead of 8? The first energy shot showed up on the market in 2004; within the next year, sales of these shots are expected to reach $700 million.

But what you find in these drinks isn't really energy at all. While the ingredients vary, most include some combination of amino acids, vitamins and caffeine -- with caffeine being the ingredient that really gives you that sudden jolt. Unfortunately, too much caffeine can also make you feel anxious or jittery, and it can lead to insomnia. And when used with other stimulants (such as prescription medication for ADHD) or alcohol, these shots can be downright dangerous.

If you're feeling run down, a quick boost from a stimulant isn't the answer. You're better off getting your nutrition and long-lasting energy from healthful foods and a consistent exercise routine.

We at That's Fit and AOL Health know you've got a lot going on in your lives besides staying in great shape, and we realize that more than just diet and exercise goes into feeling your best every day. That's why we're sharing some of the exciting reporting going on at AOL Health.

Do you know which has more caffeine -- Excedrin or a Dunkin' Donuts Iced Latte? The answer might surprise you. Take our quiz to find out how much caffeine is really lurking in everyday household items.

How does your fitness level compare to your peers? What about your blood pressure? Take the RealAge quiz to see if your lifestyle habits make you younger -- or older -- than your actual age.

Living in a country that's fighting two wars -- plus the war on obesity, makes for a weighty dilemma. Since 2005, the U.S. Army has rejected 48,000 recruits -- simply because they didn't make the weight cut. AOL Health spoke with 28-year-old Christy Nicholson who had to lose 73 pounds to qualify to serve. Learn how she lost the weight.

OK, I already knew that caffeine could give my running pace a boost (and I haven't run a race without a cup of coffee to start things off since!), but it turns out caffeine has another benefit -- a reduction of post-workout pain. Shoot, I might be more excited about that than I am about running faster!

A small study found that fit, young men experienced less soreness after a tough cycling session if they had a dose of caffeine prior to the workout. This held true for both those who habitually ingested caffeine and those who generally avoided it. So, even if you guzzle the java every morning, you might not build up a tolerance, so everyone can enjoy the benefits. Yay!

So why does caffeine reduce post-workout muscle soreness? Robert Motl, a professor of kinesiology and community health at the University of Illinois at Urbana-Champaign, was one of the researchers involved in the study. He found that caffeine affects a system in the brain and spinal cord involved in pain processing, and, as any athlete knows, less pain can lead to improved performance.

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Bad news, insomniacs: Sleepless nights can lead to weight gain and even obesity. But knowing you need to get more sleep is one thing -- it's an entirely different story when you find yourself between the sheets tossing and turning, stressing about the fact that you just can't sleep.

If slumber sometimes eludes you, here are a few healthy habits you can adopt to help you get more rest -- for the sake of your sanity and your waistline:

• Get some exercise. It helps -- really, it does! Exercise helps burn off energy, which helps you fall asleep. In fact, most diligent exercisers will tell you they have a really hard time falling asleep if they don't exercise.
  
• Do Yoga. It helps calm the mind and relax the muscles, which is exactly what you need when you're settling down for a snooze.
  
• Drink tea. We're talking herbal tea, of course. A warm cup of herbal tea is a great way to wind down before bed. An added bonus? It's naturally calorie-free.
  
• Don't drink coffee. Well, you can, but make sure you cut yourself off at around 3 p.m. for sure.
  
• Eat light. A big meal before bed will keep you up well into the night, so keep it small and simple when you're noshing in the evenings.

Ready to take on those unhealthy eating habits? Maggie's got three tips for nixing those bad habits once and for all. (Hint: Quit eating in front of the TV.)

Scarlett Johansson slims down for "Iron Man 2," but 55 percent of "That's Fit" readers think she looks healthier with her curves.

Caffeinating before a workout -- do you do it? Eighteen percent of you said yes, but only because you're caffeine users anyway.

Can't get rid of that cellulite no matter how many squats and lunges you do? Do what celebs like Kim Kardashian and Marisa Miller do and camouflage those lumps and bumps with a good moisturizer and a little bronzer.

Next time you're at the gym, Fitz wants you to remember this: Smoothies are great as an occasional dessert, but they are not a required snack after your workout.

Remember the can't-look-away grossness of "This Is Why You're Fat?" Now there's a healthier version, "This Is Why You're Thin." Check it out!

Diet and exercise isn't about creating the perfect body, it's about taking care of the body your momma gave you. Laura teaches us how to love our bodies, Hollywood perfect or not.

Live too far from work to commute by foot or bike? Try public transit. It still beats driving your car for personal fitness.

Eight weeks after her arm lift, Karla's ready to go sleeveless. Read more about her surgery and recovery. Are you ready to bare your arms this spring?

Feeling angry? It's not doing much for your waistline. In fact, research shows that angry men gain more weight. Don't worry, Jacki's got some tips to help you keep that temper under control and avoid emotional eating.

Every Monday, That's Fit's very own "charged up" wellness guru Laura Lewis presents The Passion Principle, a weekly guide that will help you achieve your greatest potential through words of inspiration, cutting-edge ideas and action tips you can use in your every day life!

"Snap out of it!" exclaimed Cher's character in "Moonstruck" when she slapped Nicolas Cage's character across the face. Do you remember that? Such a classic moment in film. I find myself at times saying it out loud in the midst of my very human moments -- the moments that have me frozen, unmotivated and well, basically lazy, the moments that prevent me from focusing on what's good for my health in body and mind. Yes, I can have very human moments. Such is life, right?

How do you get out of a slump so bad that you make a beeline for a fast food joint after work versus taking time out to find or prepare a healthier alternative? Or the kind of slump where you just feel like plopping on the sofa instead of going to the gym -- day after day?

We all need a little "Snap out of it!" help now and then. Today, help is here!

Here are 5 things you can do to get out of a slump:

• Try Something New -- Look, if the idea of going back to the same old workout routine is making you cringe, then maybe it's time for a change. If you have the freedom to do so, join a different gym. Look around for other types of fitness-oriented classes different than what you normally try. Have you ever been in a spin class? Why not give it a try? How about boot camp class? Talk about a way to get inspired! Or how about bringing it home? Instead of investing in a gym membership, invest in a new piece of cardio equipment, like a treadmill. The point is, if the "same ol, same ol" isnt' working for you anymore, then make a change.

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If you missed our daily postings this past week, we invite you to take some time to catch up on our prior week's news and gear up for a new week of healthy living information and inspiration.

Bringing your workout inside for the winter or too frugal to hit the gym? Liz has an excellent list of 10 DVDs you should be shopping for. And she knows, because she's tried out each one.

Don't kick that coffee habit just yet! Laura has five good reasons to enjoy caffeine (happiness! and sex!) ... as long as you drink it in moderation, of course.

Think you're too busy for that workout today? President Obama worked out on Inauguration Day. If he had time, so do you.

Is skinny in? Maybe, says Fitz ... if you like to hide behind small trees. If not, then maybe you should shoot for healthy and active instead.

Get fit for free, says Martha, and exercise during commercials. Here's one to start with -- the plank.

Oscar nominee Mickey Rourke put on 33 pounds of muscle for his role in The Wrestler. Find out how he transformed his body in seven short months.

The Office's Angela Kinsey compares breastfeeding to running a marathon (when it comes to losing the baby weight, at least), but Jacki's not so sure. What do you think?

Virtual smoothies aren't very nutritious, but Maggie says that The Wonder-Juice Machine game has great smoothie ideas ... and relieves stress at the same time. Who knows, maybe you'll discover a new favorite recipe!

Bob Greene thinks you should skip the bedtime snacks and after quitting them for a whole week, I have to agree. What about you? Could giving up late-night treats help you shave off a couple of pounds?

Holy cow, you guys! You lost 68 pounds last week in our America Takes it Off: Shrink a Size challenge! Only 36 to go, and we know you can do it!

Have a great week, everyone!

A lifetime of insomnia issues has made me compulsively careful about my habits. In the interest of getting a good night's sleep, I try to exercise daily, resolve stressful issues before bedtime and keep my bedroom free of distractions. Oh, and I never, ever have caffeine after 3 pm. A diet coke, a cup of tea -- if it's got even a trace of caffeine in it, it's not going into my mouth at night.

Sadly, I might have to cut out chocolate before bed too. According to The New York Times, a bar of dark chocolate can have the same amount of caffeine as a cup of instant tea -- about 30 milligrams. That's not all -- dark chocolate also has theobromine, a known stimulant that has been linked to sleeplessness.

The silver lining? This is only true of dark chocolate. White chocolate, on the other hand, has no caffeine or theobromine, but it does have a lot of sugar.

(via Fitsugar)

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Love it or hate it, your metabolism is just something you need to learn to live with. That's not to say you have no control over it -- you can change it if you know how. Our friends at Fitsugar recently revealed some tricks that can help you burn more calories:

• Eat a bit of protein at every meal. Some nuts or low-fat cheese will do nicely.
• Stick to one drink. From the second one on, your body will burn empty calories from alcohol rather than from food.
• Drink coffee, or better yet, green tea. It will increase your metabolism by five to eight percent.
• Train in intervals to increase your body's metabolism both during the workout and after.
  

Want more metabolism tips? Click here to get them. Then try this America Takes It Off quiz and test your metabolism smarts.

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At 45, Marla Maples looks great -- don't you agree? Maples looks as fit and fantastic as she did when she was Mrs. Trump. She recently spoke to People Magazine about how she stays slim and youthful as she enters her late 40s.

"I have a lot of willpower," she says, crediting a mostly vegetarian diet, free of caffeine and dairy. "With things like pizza and pasta, you go to a restaurant and it's ever so tempting," she says, "but if I know it's not going to make me feel good after, I'm going to stay away from it."

So we know what she doesn't have -- what does she have? Digestion-friendly Ayurvedic teas. No wonder she looks so good.

Got a vegetarian in your life? Consider one of these gallery gifts for the holidays.

(via Fitsugar)

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Caffeine has had its fair share of bad press in the past, but this one gets the prize ... the booby prize.

A new study reveals that drinking caffeine over an extended period of time can make a woman's breasts shrink. Regis filled Kelly in on the news during a recent episode and said that he thinks cutting back on the coffee "could help." Why? Because as little as three cups of coffee or other caffeinated beverages a day can impact estrogen levels, subsequently causing breasts to shrink. But don't worry too much -- according to the study author, "They will get smaller, but the breasts aren't just going to disappear." Whew! Good to know.

Coffee has some health perks so if you like a cuppa Joe there's no need to avoid it. But maybe you should opt for decaffeinated.

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My husband has an energy drink habit. It's something we disagree on. I think that it's better to boost your energy through a good night's sleep and maybe a morning coffee, that energy drinks have too much sugar and possibly too much caffeine. He likes the kick the drinks give him. He's even known to buy an off brand from the dollar store, which gives me even greater pause.

The energy drink market has exploded over the last few years, and have become highly popular, especially among young men. But I'm not the only one who's concerned. Forbes recently interviewed Roland Griffiths, a John Hopkins scientist who has studied the effects of caffeine. He, among others, is calling for labeling of the drinks by the FDA. Griffiths says that because some energy drinks have as little as 50 mg of caffeine, while others pack as much as 500 mg, drinking an energy drink is tantamount to "drinking a beverage and not knowing, not being able to taste, whether it's straight vodka you just drank or beer."

Though Griffiths has concerns about the overuse of energy drinks, all he and his peers are urging right now is labeling requirements so that consumers can be aware what they're drinking. Seems reasonable to me ... what do you think?

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If you've been debating whether or not to try a nutritional supplement, you may be surprised to know that you've already been using one for quite some time -- even if you didn't realize it.

Ask almost any regular exerciser what one of the most effective and widely-used supplement is, and they'll surely tell you it's caffeine. Research shows that drinking a caffeinated beverage prior to a workout can help a person lift more weight and complete more reps. What's more, caffeine -- in particular, coffee -- is one of the main single sources of antioxidants in the American diet, which means that it helps neutralize free radicals as it helps burn fat and improve athletic performance.

There have been over 21,000 studies conducted on the health benefits/detriments of caffeine on the body. And though I obviously focused on a benefit in this post, it's worth knowing that other research indicates that consuming too much caffeine can restrict blood flow during exercise. Clearly this falls into the "detrimental" category. However, in this study, participants consumed 300mg of caffeine, or the equivalent of about three cups of home brew. Therefore, using the results of said study as our guide, if you keep your pre-workout caffeine intake to one cup, you should be just fine.

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Do you remember how many cups of coffee you drank yesterday? If you do, your recall ability may be due to the fact that you drank those cups in the first place. Allow me -- better still, allow researchers who published their study findings in the peer-reviewed journal Neurology -- to explain.

In a study of over 7,000 older adults, researchers discovered that women age 65 and older who drank at least three or more cups of coffee (or any other caffeinated beverage) per day experienced less memory loss than women who drank only one cup or less per day.

Although it appears that caffeine does not prevent dementia, it may delay some age-related memory loss in older women.

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