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ARCHIMEDESII SparkPoints: (143,035)
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8/20/12 12:31 P

VALLYS87,

A simple thing you can do to eat more healthfully is to try to increase your intake of fresh fruit and veggies. For optimum health, a person should be eating 6-9 per day. if that seems like too much, start with 2-3 servings. Each week, add a serving until you are eating 6-9 servings. If I were to go back in time and give my overweight self one piece of dietary advice that would help me lose weight, it would be to increase the amount of fruit and veggies I eat. That one small change really did help quite a bit.

So, you might bring along some fruit for snacks. oranges, bananas, grapes, kiwi, apples, pears, nectatines, etc... it's all good. snack on some fruit. You'll find it refreshing during your late night shifts.

Do try to eat a nourishing, filling breakfast. You're going to need that extra energy to keep you fueled during the evening shifts just like the PP noted. food = energy and no food = no energy.

Also, you don't have to eat breakfast foods for breakfast. if you wanted you could have a grilled chicken sandwich. I've done that plenty of times. I use two slices of whole wheat bread, a couple of slices of ham/turkey, slices of tomato, a slice of cheese (I do like cheese), romaine lettuce (this week I'm using baby kale in my sandwich), slice of onion and a smidge of mustard. Some times I use hummus in place of mayo. If you've never tried hummus, I highly recommend it. it's yummy and good for you !

A healthy sandwich is one thing you could do for a meal. If you're looking for menu ideas, check out the spark recipes section. Chef Meg as well as many many members have posted thousands of different recipes. Why not look through them and see if any catch your eye ? Most of the recipes don't require any fancy ingredients. most are simple, basic, tasty.

just a few thoughts.



VALLYS87 SparkPoints: (675)
Fitness Minutes: (15)
Posts: 5
8/20/12 9:40 A

Thank you for the helpful tips. Now i dont feel so alone who does it like that. My Co-workers get all a good sleep during the day (6-8 hrs) and I, well iam lucky if I can get 4 hrs of sleep.
I try to eat Fruit but i used to eat more of it, not sure what happend.
Water is the other problem. I used to trink so much, that my mom had to stop me when i was a child. Now i keep forgetting to trink water and don't get enought. I really need to do someting about that. Thanks again, it was helpful.

SLIMMERKIWI SparkPoints: (138,138)
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Posts: 21,851
8/19/12 9:05 P

On the days that I did night AND days, I ate about 6 meals, but just not quite so big each one. I found I needed it, because my night work I was the only person on for (generally) 25-30 patients, some of whom needed toileting, turning, changing, and then of course there was the remaking wet beds, and even at times showering them. I always found night work required more energy than day work simply because day time had the staff numbers to deal with these things.

After my night work, I would have an hour's sleep in the office, and then go and do my day work. I would eat some toast and fruit when I woke. If I went home after night work, I would eat a substantial breakfast like poached egg, wholegrain toast, baked beans and some fruit, and then 1/2 hr or so later, go to bed. I generally only got 4-5 hrs sleep and then it was back to the fray with my home duties (2 children and hubby)

My fruit was my main source of fibre and snacks then, and I ate plenty of it, but for me that has never been a hardship - I was consuming about 14 full serves of fruit/veges in a day - LOL! NOW it is a different story - only about 9-10 serves, but because of that I have had to pay particular attention to the fibre. Apples are one of the best choices because they are good fibre, but also low calories. I use a very high fibre snack bar with a Heart Foundation Tick - it has just over 7 grams of fibre, but I only have those when I NEED them - to stave of hunger and/or increase my fibre.

Little snack packs of dried fruits like figs, apricots or dates are good, so you could probably make little portable packs of nuts and chopped dried fruit, but remember dried fruit altho' really good for you in many ways, are also high in calories. I generally only have 1-2 dried figs or apricots and 1/2 dozen plain almonds at a time. You don't need to refrigerate them, and if you put them in little zip-lock plastic bags, you can keep them in your pocket to sneak/snack!

I have NEVER felt tired that I didn't want to eat. NOTHING interferes with that - LOL! It is sometimes possible that the tiredness could be caused by NOT eating enough during the day or night. It creates a never-ending cycle that needs breaking. If you DON'T feel like eating and find it difficult to face the thought of food, just have a little nibble on things during your off-time. It is amazing how sometimes that nibble causes the brain and stomach to realize that it IS hungry, and do something about it!

Kris

VALLYS87 SparkPoints: (675)
Fitness Minutes: (15)
Posts: 5
8/19/12 8:44 P

That is so true. I never get a lot of sleep during the day (have a child at home) and i do work a lot of days and a night at the same time. So it dosen't give me much time to sleep in the first place.

I will try with the Toilet break - that may work. (Hopefully)
What would be the best food for a quick snack high in Fiber?

What did you do when you came home from a nightshift? Did you go to bed or did you eat Breakfast first? Did your Routine changed because of that? I seem not to eat until supper- and i don't think that is a good idea but i feel so tiered that i don't want to eat. How did you do that? And what kind of Food did you eat?

SLIMMERKIWI SparkPoints: (138,138)
Fitness Minutes: (33,254)
Posts: 21,851
8/19/12 6:39 P

I found that when I was working nights I actually NEEDED to eat more than when I was working just days, but then, I was also working days at the same time.

Is it possible that when you work nights you don't get as much sleep during the day as you would when you are on days? This often happens, and when we are awake for longer, we tend to need more food. You work in the hospital - try to sneak off for a 'toilet break' and have a little snack instead.

Other than that, try to take your food with you allowing for snacks, and also try to pace yourself with it so that you don't eat it pretty much all at once. It may be that you might find you need higher protein and higher fibre to help you through this.



Good luck,
Kris

Edited by: SLIMMERKIWI at: 8/19/2012 (18:41)
VALLYS87 SparkPoints: (675)
Fitness Minutes: (15)
Posts: 5
8/19/12 6:02 P

Hi, i have been working like that for 3 years. There is no routine- that is the problem. I work in the Hospital so i don't get my breaks regular at the same time. Sometimes i have to go a long time before i get a change to have a snack- by that time i almost starved. I tried to eat fruit and Vegetables at night, but that doesn't seem to fill me up. What would be a healthy choice to eat at night and satisfy my hunger?
Thanks for the Tipps.

VALLYS87 SparkPoints: (675)
Fitness Minutes: (15)
Posts: 5
8/19/12 6:00 P

Hi i have been working like that for 3 years. There is no routine- that is the problem. I work in the Hospital so i don't get my breaks regular at the same time. Sometimes i have to go a long time before i get a change to have a snack- by that time i almost starved. I tried to eat fruit and Vegetables at night, but that doesn't seem to fill me up. What would be a healthy choice to eat at night and satisfy my hunger?
Thanks for the Tipps.

ARCHIMEDESII SparkPoints: (143,035)
Fitness Minutes: (214,000)
Posts: 20,982
8/18/12 4:27 P

Hi, VALLYS87 !

How long have you been working odd shifts ? depending on how long you've been working nights, it just might be a matter of getting your body used to a routine. That can take some time. So, don't beat yourself up if you're not perfect. You don't have to be perfect to be healthy. Start with some simple changes you CAN stick with first. Don't try to do everything at once or you will end up frustrated.

Do you know what time in the evening you'll get a break for lunch ? If so, be prepared. Bring something you've already made that you can pop in to the microwave. Make sure you have healthy snacks on hand for times you feel a little hungry. It IS okay to have snacks. Spark People is a big believer in the importance of having regular snacks.

You don't want to starve yourself. That just sets you up to over eat later. It's really okay to have a little something. So, why not buy some healthy snacks to keep on hand ? go out and buy some fresh fruit. Buy some nuts, microwave popcorn, etc...

Do try to bring your own meals when possible. Home made meals do tend to be significantly lower in calories (and sodium) than restaurant meals.

Mostly, do the best you can. Remember, you're trying to change habits learned over a life time. That's not going to happen overnight, a week, a month or even a year. Change takes time. thus the need to be patient with yourself and your body. So, why not start with a few simple changes and go from there.



VALLYS87 SparkPoints: (675)
Fitness Minutes: (15)
Posts: 5
8/18/12 3:24 P

hi, I'm working in shifts (days and nights), when ever I'm on nights i seemed to be of balance. How can i stay on tracked and motivated when working my night shifts?

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