Here’s a surprising health hint: Don’t exercise. At least, not unless you’ve properly fueled up first. Nutrition expert Keith Ayoob, author of “The Uncle Sam Diet:

Energize With Almonds

The 4-Week Eating Plan for any Thinner, Healthier America” (St. Martin’s Paperbacks), offers strategies to some common queries about nutrition:

Q. How can I eat for energy before I workout?

A. Eat a blend of carbohydrates, protein and healthy unsaturated fat about 2 hours before you determine. The protein and fat will allow you to feel full as well as the carbohydrates provide quick energy, helping the effect of the workout. Try a slice of wholemeal bread which has a tablespoon of butter and many slices of strawberry or banana.

Q. I often hit a mid-afternoon slump…what should I eat?

A. Not salty, high-fat snacks which can be void of essential health supplements. Try a handful or 2 of almonds-they may help keep you fuller longer, over the workday possibly at the gym. A one-ounce small amount of almonds offers heart-healthy monounsaturated fat, protein, fiber, magnesium, potassium, calcium, phosphorus and iron, all in 160 calories. Almonds also support the antioxidant vitamin E, that can help repair muscles. Plus, studies show almonds will help lower LDL, or “bad,” cholesterol and might play a role in reducing your weight.

Try this before exercising:

Ginger-Glazed Almonds

with Dried Fruit

Cooking spray

1 tablespoon unsalted butter

11/2 tablespoons packed light brown sugar

1 tablespoon water

11/2 teaspoons peeled and finely grated fresh ginger

3/4 teaspoon kosher salt

1/8 teaspoon ground ginger

1 cup whole blanched or natural

1 cup dried berries, cherries, cranberries, mango, apricot, apple, pear and other dried fruit

Preheat oven to 300°F.

Line a baking sheet with foil and coat with cooking spray. Melt butter in a very large skillet on medium heat. Stir in sugar, water, fresh ginger, salt and ground ginger. Cook until sugar dissolves, then stir in almonds. Spread onto foil, and bake 25 to 35 minutes, stirring once, until  are golden (cut one accessible to test). Transfer almonds on foil with a rack and cool completely. Loosen that has a spatula and match dried fruit. Store airtight for about 3 days. Serves 10.