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12/7/12 6:22 P

You guys have suggested a lot of great things. Thank you for that! I think you all are right about the nutrition being a problem, and I'm going to try some new combinations. In the past, I had been packing healthier foods (greek yogurt, turkey and cheese, peanuts and raisins, etc.) and still feeling bad, but I think if I add in your suggestions BEFORE my shift even begins, I might do a lot better. I kind of defaulted to the convenience foods when I ran out of the good stuff!

This week, I'm going to try cooking on my days off. I think I'll try the plain yogurt + fruit combo for when I feel like I can't eat at work. I did a little bit of searching on the internet, and I think the nausea and not wanting to eat is coming from getting too hungry and the exercise being an appetite suppressant.

Anyway, your advice is much appreciated. Maybe this will be the motivation I need to get back into better health. If I keep feeling weird, I will most definitely visit a doctor. Thank you so much for your help! I can't thank you enough!!

CMCOLE Posts: 2,667
12/7/12 7:46 A

carry snacks with you that are nutrient dense, like nuts, for instance.
That way, even if you put them in your pockets or a fanny pack - they'll be there when you need them.

I'm guessing the lightheadedness is a combination of poor nutrition and dehydration, but I'm no doctor, and you likely need to consult a specialist, with information about EXACTLY what you're eating.

Tracking it will give you an idea of where your menu lacks certain nutrients

NIRERIN Posts: 14,234
12/7/12 7:35 A

i would say this is all diet. certainly getting checked out by your doc isn't a bad idea, but changing what you eat is probably going to help you a good deal.
the mac and cheese. at the very least, have half a cup or a cup of veggies with a cup of mac. frozen veggies can be tossed in the microwave and heat in about a minute. this is going to add fiber to this sort of meal and it's going to make it hold you a little longer. i also like having a hardboiled egg with mac because it adds just that much more protein. and both of those are quick and easy changes. if you have a little more time, you can chop up fresh veggies [zucchini, yellow squash, broccoli, cauliflower, carrots, etc] and toss them in to the mac and cheese [again, the idea is to add enough volume in veggies to double what the yield is]. some par cooked butternut squash or other winter squash also works well.
have fruit with your nut butter crackers. again, this is going to add some fiber and bulk, and that's one of the things that helps keep you full. if your stomach doesn't have anything to digest, it moves things through quicker. and when your stomach is empty, you get hungry.
i would try making a shake rather than using a premade one. greek yogurt can be an easy base, and adding nut butter is going to add fat as week.
orange juice is basically sugar water. you need something with protein and fat and fiber with it or it is going to drop you and make you lightheaded and dizzy soon after.
yogurt, granola and fruit is also a quick and easy snack. i would make sure you're buying at least low fat yogurt [if not full fat] since you need the extra cals right now. i buy frozen fruit [blackberries mostly] and plop some yogurt into a container, add the frozen berries and that helps keep my yogurt cool til it is time to eat it. then i crumble the granola in and eat.
you might also want to look into veggies and hummus and jerky besides the hardboiled eggs and yogurt. they're all pretty easy grab and go snacks and they don't require a whole lot of attention.
veggie wraps may also be up your alley. take a wrap, smear it with spread [hummus is good here and so are other bean based dips], toss some prechopped veggies on it, meat if you eat it [precooked obviously], roll it up and you can snack on it a bite at a time.
and if you aren't super hungry, do make sure you snack and take a bite at a time. you don't have to have a whole big thing, but make sure you fuel up before work, and grab and nibble as you can at work.

SLIMMERKIWI SparkPoints: (243,600)
Fitness Minutes: (41,124)
Posts: 26,604
12/7/12 7:14 A

It might be advisable to apart from improving your general nutritional intake, to make an appointment with your Dr, explain what is happening and get some bloods done to see if there is something going on that may need addressing.

When I first started on this journey I was getting very light-headed and nauseous. It was too big a drop in calories at one time. I have always been one who, if I went more than 4-5 hours without food suffered in this way, too! I soon learned to keep the light-headedness at bay I needed to eat all my meals at meal time, and have up to 4 snacks in a day. Often with the nausea, I would have a few teaspoons of yoghurt, and a few minutes later would be able to eat normally. Might be worth a try for you, too! If that didn't work, my Dr gave me medication to reduce it.


SPARK_COACH_JEN Posts: 65,431
12/6/12 7:02 A


I think it's important to start tracking your food so you know exactly how much you're eating and whether it's enough. Your food choices aren't the best, so my guess is that you're falling short on at least a few important nutrients- and that could easily be why you don't feel good. If you're short on time, having healthy snacks available and doing things like batch cooking and freezing individual portions will help. Make it a priority to treat your body well and your body will thank you in return by giving you more energy, etc.

Here's an Ask the Expert that will also explain how to adjust your calorie range for your active job:

Hope that helps,

Coach Jen

12/6/12 6:41 A

I don't have a scale, but I think I'm about 140 lbs. I'm 5"2 and nearing my 30's. Today I ate half a box of macaroni and cheese (1 serving?), two packages of those little peanut butter crackers, a nutritional shake, a protein bar, orange juice, and then came home and ate steak and shake.

Obviously, I could do better on the nutritional content of my food, but I lack the time to do much cooking. I haven't done sparkpeople in quite awhile, but this job has really encouraged me to get back to it. I figured if anywhere, this would be the best community to point me in the right direction to eating healthier and feeling better! :)

STEPHEN_NANNY SparkPoints: (0)
Fitness Minutes: (16,232)
Posts: 385
12/6/12 6:32 A

If you provide some details like your current weight, height, age-range...that way people can give better specific advice. Also, do you know how many calories/day you are currently eating?

12/6/12 6:25 A

Hi all, hoping you can help me out here. I am desperate for advice!

I recently started a new job at a warehouse and am struggling to keep up. I work a 10-hour shift picking items, which means I walk quickly, stoop down (squats!) to retrieve merchandise, and lift heavy boxes. I've been feeling really puny at work, and ended up visiting the infirmary area tonight because I felt so lightheaded and weird. The staff guy checked me out and my heart rate and blood pressure were up, but my blood sugar was fine. I was NOT dehydrated either! Regardless, I had to pound an orange juice and eat crackers before I felt better.

Obviously, I'm trying to eat more because of how physically demanding this job is, but somehow I feel like I'm doing something wrong. When we have breaks, I often feel dizzy and nauseated and the last thing I want to do is eat. I would try to slow this pace down a bit more, but I really can't afford to get fired right now!

Short of quitting this job (and thank goodness it's temporary) what can you recommend I try? Today I tried a nutritional drink during a break since eating is such a struggle, but it just wasn't enough to really make it to lunch. I'm working the night shift, so maybe this is throwing my game off too. I'm really confused as to how much I should be eating (where is the calorie calculator that calculates a hellish job???), so please, PLEASE give me some advice.

I started working a job that is so physically demanding I have lost my appetite.

Thanks in advice to anyone who replies. I really appreciate your help!

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