Fitness Minutes: (1,207)
1,172 6/1/14 2:14 A
You should really have breakfast with one hour of waking, so maybe you could blend a smoothie to get your metabolism going. I start with a protein powder and add greens, fruit and almond, soy or coconut milk. there are some great protein powders that can be added to plain water and you could drink on of those midway thru your shift which would help. Also on the Dr Oz show it was mentioned that 1 cup of cooked barley can help to stabilize blood sugar; I tend to favor quinoa as well. Carrying hard boiled eggs in a small cooler would be easy too. For weight loss, eating 3 or 4 times a day is much better for a whole host of reasons, and the fact that you are getting faint and light headed indicates your body is struggling to perform at all much less at optimum - certainly not healthy. The key here is planning, like shopping & preparing on your day/night off what you need for the week. Once you get into the habit it will feel natural.
Fitness Minutes: (5,920)
3,709 5/31/14 12:18 A
An aside: I would do my best to get as much sunlight as possible before work and limit it as much as possible for the hour before sleep and all hours during sleep..
I found that the trick for me for working nights was to treat them like I would regular days, with "breakfast" when I got up, snack/"lunch"/snack at work, and "dinner" when I got home. Eating the same foods as I would for those meals if on days seemed like the best plan for me.
That said - do you have access to a refrigerator? How about a microwave or toaster oven? If you have access to both, then the easiest thing would be to bring leftovers for your main "lunch" (prepare a double portion for your "dinner" and package it to bring with you), and then your favourite snack foods for your other breaks. With no microwave or toaster oven, then I'd recommend that you pick up a good wide-mouthed thermos so that you can bring something and keep it warm until your main break. With no fridge, then you should consider an insulated cooler with ice-packs so that you can keep some stuff cold.
For me, it's important to have a mix of protein, fat, and fibre with each meal or snack, so some things that I would bring with me for a long day or night would be:
quinoa salad (add some spinach, onions, mushrooms, cheese, or even some meat if you want more protein) overnight oats (use full-fat greek yogurt, and include some fruit) sliced left-over meats (it's easy to cook a pork or beef roast or whole chicken on the weekend, and bring measured slices to snack on) roasted veggie salad (roast a big mix of potatoes, sweet potatoes, turnips, parsnips, carrots, broccoli, and cauliflower on the weekend - toss them with a flavourful dressing and eat either warmed or cold) raw veggies and hummus home-made muffins (I generally do banana or pumpkin, with a ton of steel-cut oats, oat bran, and nuts so that they are very high fibre - can also be made with protein powder if you like) with almond or peanut butter boiled eggs cheese and pickles full-fat ricotta cheese mixed with fresh berries egg "muffins" loaded up with veggies
I find that it's easy to end up dehydrated when working nights (I don't feel thirst at night, so have to schedule water breaks), which might be one of your issues with feeling faint. I always make sure that I include some higher sodium foods (cheese, pickles, hummus) and get in a ton of water. You might find that an electrolyte drink might work even better.
Congrats on the new job! It can take a while to get used to the schedule, but I'm sure you'll get in to a routine with it quickly!
Fitness Minutes: (6,266)
5/30/14 10:08 P
Hey everyone! I got a new job working 11:45pm - 8:00am. I started on Tuesday. Since starting, I only eat a regular meal twice a day. I eat a few hours after I wake up at 6pm and then when I get off work at 8:30am. I'm wanting to take healthy snacks to work that are not only healthy, but can give me energy and stabilize my blood sugar. I think my blood sugar has been dropping in the middle of the night because right around 3am, I start getting very light headed and faint like I'm about to pass out. What healthy foods should I take to prevent this from happening and keep me energized? Also, I try to stay away from coffee if I can help it because it interferes with me trying to sleep after work.
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