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MARIA11X's Photo MARIA11X Posts: 546
7/17/18 12:42 A

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Hi USFGirl11,

I am not a nurse, but I can relate to your struggles. I am in the military, and there are times when I have gone without eating or having a proper lunch break. I have worked long hours not knowing when I will get relieved, and times when I continue working after coming home after a long day, and staying up until midnight or 1:00 a.m., because "I'll sleep when I'm done."

I will pack snacks in my bag but won't get to eat them all day, so I would sometimes have to throw them out when I get home. Although I am not in the medical/hospital field, and I don't have patients, I am a paralegal, and I have service members who have a lot of needs and some of their needs are quite urgent and affect them in a legal way. I know it's not life and death like with your patients, but when we go out to train in the field and we are around explosives and weapons and other hazardous things, it does become a matter of life and death and we, too, go through the anxiety, adrenaline rushes, and stress that you encounter.

I've had training as a Combat Lifesaver, which is like one step below a medic. The Combat Lifesavers go in when there is a casualty and assist the patient until the medic arrives, so I do understand doing compressions and not leaving the patient, no matter how hungry, or tired you are, or how badly you need to use the restroom.

In my civilian capacity, I am also going to graduate school, studying mental health, and preparing myself for my next career once my military career is over. So yes, I am spread pretty thin. I have had quite a few 20 hour days, sleep (more like nap) for 4 hours and get up and do it all again.

There are days when I have more energy than others. There are days when I can manage working in some short walks throughout the day, and other days I come home so exhausted that I would rather sleep than eat, kind of like how you mentioned feeling like a truck ran over you. I do the best I can. Some days all I can manage is to do some stretching, because my body feels twisted up in knots. Other days I can actually get a workout in.

I don't know what encouragement or advice I could give you other than to say just do your best and don't beat yourself up if you absolutely cannot exercise. Take care of yourself the best you can. I find that when I eat better (healthier foods), it helps my mood and energy level. Hot coffee gets me through when I feel like I can nod off at any moment. On my days off, I take the time to prepare really healthy meals, catch up on sleep, do some sort of exercise or movement, and just take it easy. I have to take care of myself so that I can make myself last for the long run. If I burn myself out, I am no good to anyone, especially myself.

I wish you the best! Take care!


Maria



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KEONEE Posts: 31
7/15/18 9:11 A

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hello, I just retired after 42 years of nursing. I know exactly what you are talking about. Having no time for "coffee breaks" and having a 5 minute "lunch" at 4pm when your shift started at 7 am is hard for people to understand. It makes it almost impossible to exercise as you are usually physically and emotionally spent. I found going for a short walk for about 10-15 minutes before my shift helpful, then again once I got home. This became part of my daily routine and I added light hand weights and things like lunges and squats to this mini before and after work workout as time went on. I kept telling myself that it would get better and it did to the point that I felt less exhausted and proud of myself for taking some steps towards bettering my health. Our chosen profession dictates that we give it all to the patients we care for, but we must always remember to take care of ourselves.



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-JAMES-'s Photo -JAMES- Posts: 11,442
7/13/18 12:42 A

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I'm not a nurse. I do think that if you want advice from nurses who are also on Spark People, and find this forum, there are going to be very very few. KATTREE might be it.


Edited by: -JAMES- at: 7/13/2018 (00:46)
James


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CHICAGOHOPE's Photo CHICAGOHOPE SparkPoints: (25,451)
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7/12/18 9:56 P

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Sounds like Kattree  gave some really good advice from 45 years of experience.

I'm sorry that you feel most of us can not help or give you suggestions unless we are a nurse.

I hope you know in your heart that just because we are not nurses,  that we can not or do not understand your situation and the stress and frustration you have in your daily life.

The beauty of all of us having different jobs and different daily lives is that sometimes you can find a nugget of knowledge or help from an outsider.

I wish you the best in finding a solution.



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KATTREE's Photo KATTREE Posts: 2,739
7/12/18 4:00 P

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I was reading your post,. first the law states that the hospital has to give you a 30 min. lunch break and 15 min breaks between depending how long of hours you work. I have worked 8, 10 and 12 hour shifts. 1st the hospital likes to put quilt trips on you for taking breaks, that is a bunch of hog wash. They have to provide for it. I also found if I took breaks I was more efficient during the hours I was working. You need to take care of yourself to be able to take care of others. I used my breaks one to exercise for 15 min, second to meditate and the lunch break to rest and to eat. I found that the days I worked I had done quite a lot of walking..at least according to my fitbit and that is exercise. Sorry if I come across a little gruff mainly because I have seen it happen, the nurses have to take control of what is entitled them, talk with your supervisor and the other nurses you work with. It is possible to come up with a solution to the break issues..I am a recently retired nurse having worked past 45 years in various positions as a RN emoticon



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USFGIRL11's Photo USFGIRL11 Posts: 178
7/12/18 2:24 P

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James,
Lately we've had a lot of sick patients and I have gone without lunch at least once or twice a week. I switched to hot coffee at dunkin donuts and forgone the mocha swirl additive which dropped the calories significantly. Unfortunately, there will be days that I have to go without lunch or snacks because of my patient workload. It just happens that way. I take a smoothie with me in the morning and sometimes that's enough for me to make it till I get home. I pack carrots and hummus as a snack always just in case I don't get lunch, if I have time to duck into the breakroom long enough to stuff a few down. We're not allowed to have drinks/food at the nurse's station due to Joint Commission protocols so I have to rely on time to duck into the breakroom long enough to shove food in. And unfortunately it's a shove rather than a sit and enjoy. I eat quickly and go back to work. Once in awhile I'll have a day that I actually get a full 30 minutes uninterrupted, but those are few and far between.

As for exercise, it just depends on how I feel when I get home. If I feel like a truck has run over me, I head right to bed after my shower. If I feel pretty good, I will do a 20-30 minute workout.

Unfortunately, as a nurse, there will be quite a few days that I don't get lunch or I don't have the energy to exercise when I get home. It's something I accepted when I devoted my life to helping others, and due to nursing shortages in this country, we work under some pretty intense conditions. There have been days where my cardio was doing compressions during a code (try 2 minutes of that and you'll see what I'm talking about).

I really want some input from actual nurses though, people who understand what working conditions in a hospital is like. Unless you've done my job, you can't understand it.

~Celina RN, BSN~


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-JAMES-'s Photo -JAMES- Posts: 11,442
7/11/18 9:30 A

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USFGIRL11,
have you changed anything in snacks you take to work, or what you eat, or your exercise schedule such that you can work long shifts and still have energy to exercise?

Have you found or changed things?

James


All time highest weight : 217 pounds

Starting weight : 195.0 pounds (June 7, 2012)
Final weight : 168.2 pounds (July 23, 2013)


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USFGIRL11's Photo USFGIRL11 Posts: 178
7/10/18 4:40 P

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I don't really trust the shopping services with produce. I have a specific way I like my produce and honestly I have a feeling they wouldn't pick something that was the best.

~Celina RN, BSN~


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CHICAGOHOPE's Photo CHICAGOHOPE SparkPoints: (25,451)
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7/3/18 7:51 P

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Maybe another option if your BF doesn't know how to pick out food, is a delivery service or even a shopping service.

The shopping service picks out the items, and all you have to do it pull up in the designated parking space. In sure this would help with the lack of time you have.

Maybe delegating the shopping can provide you some time., and you get the right fruit and veggies you want. Many places offer this service.




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SLIMMERKIWI's Photo SLIMMERKIWI SparkPoints: (259,452)
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7/3/18 12:08 A



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Hopefully your BF will take on board your showing him what to look for and pick out re fruit/veges, and you never know, he may turn out to be quite the gourmet cook :-)

Kris

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USFGIRL11's Photo USFGIRL11 Posts: 178
7/2/18 6:18 P

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ARCHIMEDESII, I live alone with my two cats. I do not have a husband, my boyfriend comes and stays over twice a week. We have completely opposite schedules, he works nights Mon-Wed and every other Thurs and I'm dayshift and my schedule varies as I'm required to work at least 2 weekends a month. We're actually moving in together next month (August), however he doesn't eat the way I do. He doesn't like veggies or fruits at all and has no idea how to prepare them or shop for them. I'm hoping to at least teach him how to pick out produce so if he has time to go to the store and I don't he knows what to get. I also do not have to spend time with my family as they live in Tampa, Florida (I'm in Knoxville, Tennessee) and I only see them twice a year.

I've been trying to do a smoothie on my nutri ninja while I get dressed since it's automatic and making my salad the night before. I got the Olive Garden dressing at Sam's club, it's a guilty pleasure but only 80 calories/2 tablespoons and doesn't require more than that for a good size salad. I've also started 21 day fix which helps with how many servings I eat.

SLIMMERKIWI, cottage cheese and greek yogurt are not options for me for protein. I love them and will eat them periodically, but I have a sensitivity to whey which causes digestive distress so I cannot eat them often. Same goes with avocado, I love it but it causes digestive distress so I tend to steer clear for the most part. I use Vega One Essentials protein powder as it is plant based and vegan in my protein shakes. Soy doesn't sit well with my belly either. Also, yes I'm aware I'm B12 and Iron deficient. I take medication for GERD that prevents the absorption of B12 and my body doesn't absorb minerals the way it's supposed to. I take supplements as prescribed by my doctor, but I will always be slightly deficient. It's not something that will go away.

My struggle for energy comes from shift work, starting new medication with side effects that last 4-6 weeks and sometimes up to 8 weeks. It is well known and unfortunate but afterwards the effects of the medication are totally worth it. I've been attempting to do smoothies and get up slightly earlier. I have also started having a bedtime smoothie in place of eating dinner when I get home from work. It's been helping with not stopping by fast food joints and allowing me to shift my energy to a workout if at all possible.

However, there will be those days that I come home completely exhausted, such as this past Saturday when we had a patient code 3 times in under an hour. It was chaotic and after that I had to catch up on work with my patients.

Edited by: USFGIRL11 at: 7/2/2018 (18:19)
~Celina RN, BSN~


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CHICAGOHOPE's Photo CHICAGOHOPE SparkPoints: (25,451)
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6/23/18 4:48 P

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Here is a slightly different approach, for what it is worth...

Tackle the issue of sleep. What are you doing 1 he before going to bed?

For me, I previously had a high stress, low to no sleep job. Which caused a crazy circle of weight gain, poor eating habits, and more stress.

Start solving the sleep issue, without good sleep no amount of food, working out or anything will make a difference. For me I found, I needed something light that helped my body while I slept. Meaning reducing the adrenalin rush that happens when you don't have enough food for the body. The adrenalin will in turn release cortisol, which changes body temps and causes unrest or even awakening during the night. This reduces the amount of time you spend in restful REM sleep. You goal could be to help reduce this reaction in your body.

For me, I use a small (1 cup) of applause with a dash of cinnamon about an hour before bed. I have also used a 1 cup of high quality homemade (all ingredients measured and controlled) ice cream. This small amount of fat with sugar helps to reduce the sugar crash during the night.

For me, I had to change how I ate and focus on feeding my metabolism. I try to stay away from processed foods. The foods I eat, even if it is quick grab foods are nourishing to my metabolism.

But maybe refocus on getting the proper sleep, even if it is not the ideal 8 hrs. Quality over quantity. Once that is addressed, then work on another area.

This is what worked for me. Now when i have those high stress projects, 36 he days, and 90+ hr weeks I only focus on getting the best sleep during that run and eating highly nutritional foods for muy metabolism.

Just a thought.... take it for what it's worth. It worked for me.





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6/23/18 4:25 P



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USFGIRL11,

I know this is going to sound strange, but I will eat a salad for breakfast. And like you, some days I can be in a rush. What I find helpful is to have my salad ready the night before. When I get home from work, I chop whatever ingredients are going into my morning salad and put them into a container. I do this for lunch too if I want a salad. I get everything ready the night before and stick the container in the frig. In the morning, I just top the salad with dressing or grab a container to take to work.

I have everything ready to go so that I don't have to worry about what to eat later.

Also, it's tough to be a nurse. You're spending so much time taking care of others that you don't have enough time to devote to your own needs. but, if you want to be healthy, you're going to need to be a little selfish. you're going to need to find ways to squeeze in a little time to either prepare a healthy meal for yourself and family or exercise.

What helped me was setting some simple goals. Example, if you've been sedentary, don't try to do an hour of exercise a day. instead, set a goal to take a 30 minute walk each day for one week. If you haven't been drinking 8 glasses of water, set a goal to drink 2-4 glasses each day for one week. If you have been snacking on treats a little too often during the day, set a goal to eat one piece of fruit for a snack each day for one week. Once you've completed these goals, you do them again or you set new ones.

Setting simple goals will help you slowly ease into a healthier set of habits.

And if the days you work are just too busy, then concentrate on your "off" days. Like I mentioned before, I have a friend who has been a nurse for years. She's worked those long shifts. She's had to take care of her two daughters and husband. Speaking of husband, does yours help you when he can ? It's important to have a good support system so that you don't feel so overwhelmed. And if you are overwhelmed, ask the hubby to help out. I'm sure he gets tired too, but if you're exhausted, let him know you need help.

You're not Wonder Woman or Superman. None of us are. We all get tired. But at some point, we also recognize something isn't working and that something needs to change. So, if you know you want to do something different, then why not start by setting some simple weekly goals. Part of your frustration could be a result of just trying to do too much too soon. Lower your expectations a little so that you aren't so stressed out.


-JAMES-'s Photo -JAMES- Posts: 11,442
6/23/18 9:33 A

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USFGIRL11,
I'm a Keto guy, so I can't imagine eating even one muffin as ARCHIMEDESII wrote that she used to eat, with 500 calories. For me it isn't just the calories its the carbohydrates. One of those muffins has about 65 grams of carbs (near as I can research) and that is two days worth of carbs for me. Thats just one muffin, never mind other stuff.

I find that avoiding processed carbs does two things for me. It keeps my blood sugar more even (I'm a type-2 diabetic) and my energy more even.

When I am on the go (so maybe like your shift in the hospital) with no time to eat, what do I eat to keep my energy level even? I take prepackaged cheese snacks. They have all sizes and types. Mozzarella, cheddar, old white cheddar ... I also take similar in pepperoni type individually wrapped small sausage like things. Really anything small, individual, prepackaged and surviving not being refrigerated for a while. So if I'm on the go and arrive somewhere I can easily eat one or two of these snacks, not a full meal, just enough to keep my energy level up, and the on to the next task. I graze across such a day.

I used to think that one needed carbs to quickly get energy, but I've found that a cheese stick, or similar, works just as well. It takes about 10 to 15 minutes to feel more energized, ... but then if you eat fries, how long does it take to feel the energy from those? About the same.

With a vegan slant to it (not eating meat or dairy) both of these suggestions are out. But perhaps you'll think of something else. Maybe some of your lack of energy is coming from multiple places and that's what makes it so complicated:
- shift work without time to eat,
- restrictions of vegan
- low thyroid

Edited by: -JAMES- at: 6/23/2018 (09:55)
James


All time highest weight : 217 pounds

Starting weight : 195.0 pounds (June 7, 2012)
Final weight : 168.2 pounds (July 23, 2013)


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6/22/18 8:56 P



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@USFGIRL11

I did actually acknowledge your Thyroid issue in my original reply:
"The other thing is that you have a thyroid issue. Perhaps that could be impacting on your energy levels a tad?"

As one who has also felt the effects of Depression/Anxiety, I fully understand that this can and does impact on one's energy levels. I also fully understand where you are coming from from a Nursing perspective. I worked in a very similar role myself, and for (at times) very long hours, (including some night shifts) along with often volunteering First Responder when not working, and raising a family, i.e. cooking/cleaning running kids to school when needed, etc.

As far as the insomnia and new medication is concerned, if it doesn't resolve, it would be worth checking with your Dr to see if you can take it the opposite end of the day to what you are already. That often helps with sleep issues.

I use alternative protein sources to increase my protein too. I also use Nutritional Yeast (aka Savoury Yeast) in some dishes when my meat intake is very low. I consume a fair bit of double protein Greek yoghurt, eat cottage cheese and reduced fat tasty cheddar, chick peas, beans, peas, and also a Textured Soy Protein, which I put into a lot of my meat dishes to extend it without loosing the protein. I also make my own Granola which has dried dates and apricots, nuts and the Textured Soy Protein in it, and which has a higher protein % than any commercial ones I have found.

I guess you would have had your bloods checked (including B12 and Folate), to see if you are have Iron-deficiency anemia, especially given that you don't really eat much meat?

I also strongly suggest that you have your breakfast prepped up to a few days in advance so that you CAN eat a healthier breakfast. Have your coffee if you want, but try reducing the size and replacing it with more sustaining food. A hard boiled eggs (if you eat them and are very easy food to prep a few days in advance). and having a healthy protein nut bar, along with a banana, or a piece of apple or pear, is a good and easy b/fast to eat in the car.

One of the jobs I did for a few years was in-home care, and sometimes I had 7-8 patients in a day to go to, driving between each one, often a few miles between each one. I didn't have time for formal meals, but always had a snack driving to/from them. I always have a healthy Nut Protein bar in my bag, which is great.

Please do not feel that we are trying to put you down. We are just trying to help with suggestions based on the information we have been able to garner, and from our own experiences.

Kris

Edited by: SLIMMERKIWI at: 6/23/2018 (05:43)
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USFGIRL11's Photo USFGIRL11 Posts: 178
6/22/18 8:00 P

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I do eat fruits and veggies, I love salads, grapes, apples, carrots, oranges, grapefruit, etc. Majority of the time I choose veggies over something else. However, I don't always have the time to eat a salad at work, I'm lucky if I get a bite or two before I get called to a patient's room. I work in the ICU so we don't get 30 minutes interrupted. I sometimes don't get to eat breakfast till I get to work because I take my thyroid medication when I get up and it's hard to eat and drive, so I will have a muffin yes, because I can scarf it down quickly once I get to work. I have a dunkin donuts coffee on the days I work so I have some type of energy during the day. I only work 3 days a week. If I don't eat lunch, the coffee and muffin will be all I've had all day. I know how to eat properly, which I do majority of the time, whether I track it on here or not, I have a journal I keep offline in case I don't have time to do it on my phone or the computer. I keep hearing eat more protein, I'm not much of a meat eater. I try to get my protein from other sources like vegan protein powder or hummus instead. I just don't like meat very much.

I don't have a lot of energy right now because the new medication my doctor switched me to for depression is causing insomnia, which is one of the side effects, but it's suppose to lessen within 3-6 weeks. I still have about 2 weeks to go, but the point is I'm already starting my day tired because of the broken sleep, even though I go to bed on time to have 8 hours of sleep. So, between not getting enough sleep because my medication causes insomnia and running around like a chicken with my head cut off at work, I have 0 energy when I get home to do additional exercise since my body is used to the calories I burn for work since I've been doing it for nearly 4 years. That was the reason for my post and yet I have not gotten any answers from that only shaming about how I eat when I work.


~Celina RN, BSN~


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6/22/18 6:28 P



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USFGIRL11,

My best friend from high school became a nurse. She has been working the graveyard shift for years. She also works one of those shifts were you work 10-12 hour days for 4 days and then gets three days off. She worked full time, took care of her family and went to school to get a masters in nursing. When did she work out ? Whenever she had the time. She would usually fit in longer workouts on her "off" days. Then do something shorter for her longer shifts.

What you do for exercise should depend on your fitness goals. Because as the others have said, you can't outrun a bad diet with exercise. I've learned this to be true from my own years of yo yo dieting. If you want to lose weight, you have to watch what you eat as well as your portion sizes.

When I was learning to eat right, I had no idea what a real portion size was. Take a muffin. I love muffins. There was a time when I could easily eat 1-2 as a mid morning snack. Little did I know that one medium size muffin (and I'll pick the Dunkin Donuts pumpkin muffin as an example) had 500-600 calories. And like I said, I could eat two. I had no idea I was eating too much.

When people ask me what I did to lose weight, one thing I told them was that I learned to eat more fruit and veggies. When I was morbidly obese, I ate more muffins than I did servings of veggies. If I was lucky, I ate 1-2 servings per day when I was fat. Today, as a lean person, I typically eat 6-9 servings each and every day. I've found that the more I concentrated on eating foods that would nourish my body, the healthier I started to become.

Yes, you need to exercise in order to keep your heart, lungs and vital organs healthy. But exercise shouldn't be a chore. It should be something that gives you pleasure. maybe if you found an activity that you really enjoyed, you'd find a way to fit in that activity.

Example, I've always been fond of the martial arts. So, I make the time in my schedule to take classes. Martial arts keeps me fit. Eating right keeps me lean.

How many servings of fruit and veg do you eat ? If I were to go back in time and give myself one piece of advice that would help me lose weight, it would be to learn to eat my veggies. And it doesn't take long to toss together a yummy salad.

Here's a yummy quickie

one can of corn
one can of black beans (drained)
one small shallot (or half a small diced red onion)
1-2 limes
1-2 diced plum tomatoes
chopped parsley or cilantro (your choice)

In a bowl, mix the corn, black beans, diced tomatoes and onion/shallots. Squeeze the lime over the mix. lightly toss in the parsley last.

That's it. makes a great side salad. 3-4 servings, calories 300-350 per serving.
Could you eat 3 100 calorie snack packs ? yes, but which is more wholesome ? the black bean salad or the 100 calorie snack pack. That's another thing I learned, not all calories were created equal. some have a significantly higher nutrient level than others.

That's what I do these days. I choose foods that nourish my body instead of worrying how many calories I should be eating or burning. Yes, Americans need to eat less. the problem is that they are eating too much of the wrong food and not enough of the right food. Sure, eat a muffin once in a while. But if you do, make sure you're eating 6-9 servings of fresh fruit and veggies. It really does make a difference.




USFGIRL11's Photo USFGIRL11 Posts: 178
6/22/18 2:52 P

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Slimmerkiwi,
I tend to have more calorie dense meals on days I work which is 3 days a week because I don’t always get a formal break and I don’t get to nibble throughout the day. Yes once in a while I have McDonald’s and yes my schedule can get crazy where I forget to log my intake. I run my butt off when I work which is why I focused on fellow nurses who know what it’s like to do this job and what I’m facing.

I used to do bodybuilding so I’m familiar with how to exercise. I should also mention I suffer from depression, anxiety and hypothyroidism for which I just started new medication. So it’s not 100% my diet or nutrition.

~Celina RN, BSN~


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-JAMES-'s Photo -JAMES- Posts: 11,442
6/22/18 1:25 P

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Ditto on SLIMMERKIWI's weight training.

It is muscles, even when not in use that are expensive from a calorie point of view. So if you do exercise, put some focus on some toning and weight training, I'm not talking weight lifter heavy crazy, but stuff that doesn't leave you hurting the next day ... in other words, just enough.

Edited by: -JAMES- at: 6/22/2018 (13:26)
James


All time highest weight : 217 pounds

Starting weight : 195.0 pounds (June 7, 2012)
Final weight : 168.2 pounds (July 23, 2013)


 current weight: 173.0 
217
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170.5
155
SLIMMERKIWI's Photo SLIMMERKIWI SparkPoints: (259,452)
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6/21/18 11:41 P



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USFGIRL11 - I am sorry if you felt offended, and must apologize for omitting the "Dunkin" in front of the Donuts near the bottom of my post, however I still stand by what I said.

I went through all your entries to the beginning of June. The majority of the days you started with Dunkin Donuts coffee at 350 calories and some days you included a Sam's Club Muffin at 530 Calories; 67g Carbs; 26g Fat; 7g Protein

Another day you had McD's Large Coke, 1/4 pounder and supersized French Fries - a total of 1440 Calories; 204 Carbs; 55g Fat; and 39g Protein - for lunch.

I am not saying you should never have these, (and we ALL do at times) but what I AM saying is that that is fairly frequent in that time frame. It is a normal part of your diet, whether you see it as that or not. There are times your protein level as recorded is around 40 - 50g. (do you record all your food every day (that all the meals are showing) It WILL impact on your energy levels which in turn will impact on your ability to exercise.

Having said that, *Nutrition* has a bigger effect on weight-loss than exercise does, however if you did some weight exercises while watching TV or even just talking at home, you might find it easier going. You can do this just by using two equal weight cans (think baked beans etc.) or water filled drink bottles, and/or doing 2-3 wall press-ups while going from one room to another. Those exercises will help with muscle development which in turn will help your body to be more efficient at burning calories. You would get plenty of walking exercise in your day so I don't see that you need that.

I would be more inclined to -
* have a healthy, filling breakfast which is easy enough to get prepared the night before (or even a few days in advance) and give the calories in a drink a miss

* take easily portable snacks such as some nuts and dried fruit to nibble on during your day to help you to your next meal. Also take a healthy snack for a formal break (apart from just lunch break) and include quality protein in that snack.

*Increase your protein

Then you might find you have more energy.

Kris

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 current weight: 154.0 
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182.5
168.25
154
-JAMES-'s Photo -JAMES- Posts: 11,442
6/21/18 10:56 P

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USFGIRL11,
you wrote:
"Fellow nurses, how do you find the energy to exercise? Obviously my walking 10,000-14,000 steps/day with over 1000+ calories burned from work isn't enough to lose weight and this is getting fracking frustrating."

So what is your reason for wanting to exercise? Is it to burn calories to loose weight, or is it to be fit? From you post it looks like to burn more calories to loose weight.

I think what we are all saying is that exercise is great for fitness, but doesn't burn that many extra calories. Lets say you do burn 1000+ calories from being active at work. What can exercise do? Running burns about 10 calories per minute:
calorielab.com/burned/?mo=se&gr=12&ti=Runn
ing&wt=150&un=lb&kg=68


So to loose two pounds of fat per week (each pound of body fat stores 3500 calories) that is 700 minutes of running per week, or 100 minutes each day (including weekends). So over an hour and a half every day of the week.

I'm not sure where one gets the energy, or the time to be able to do that. Its not impossible to loose weight, but food is really important in the effort to loose weight, hence the focus on food.

Edited by: -JAMES- at: 6/21/2018 (23:02)
James


All time highest weight : 217 pounds

Starting weight : 195.0 pounds (June 7, 2012)
Final weight : 168.2 pounds (July 23, 2013)


 current weight: 173.0 
217
201.5
186
170.5
155
USFGIRL11's Photo USFGIRL11 Posts: 178
6/21/18 8:52 P

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Kris,
I actually only get coffee from Dunkin Donuts and it's usually on my way to work. I don't get to eat much when I work so that gives me the energy I need to make it during a 12 hour shift. Don't assume I eat donuts everyday because I don't. I typically don't even eat breakfast on the days I work because my schedule is so crazy. I'm lucky if I even get lunch when I'm working. Majority of the time, I have a salad for lunch and this week I've tried something new for dinner after work, a bedtime smoothie. The smoothie has ingredients in it that promote sleep, as I typically go to bed 2 hours after I get home from work since I'm up at 5am and I don't get home till 730pm.

By the way, this post was looking for ways to find energy to exercise after working a 12 hour shift. I don't need to be lectured on how I eat, because I eat pretty well compared to most people, even though sometimes I don't track it cause I forget.I don't eat pork, I eat mostly whole grains, I don't buy anything but whole wheat bread and brown rice. I eat salads, I love fruits and veggies. I don't get a lot of protein in because I'm not much of a meat eater to begin with. I try to eat tuna which has good protein and if all else fails, vegan protein powder (since I have an allergy to whey). I can't eat much greek yogurt because of the whey and my digestive system thanks me. It's also good to note that I recently had a tooth pulled and had to be on a soft diet for 5 days which was mainly pudding, applesauce and jello and when my mouth hurt ice cream which was very much soothing because it was cold.

I've been a nurse for 4 years so there is a possibility that my body has gotten used to the amount of walking and lifting I do within a 12 hour shift. So yes, it is possible that regardless of the 1000+ calories I burn at work, my body won't release the weight, even if I eat perfectly.

Edited by: USFGIRL11 at: 6/21/2018 (21:04)
~Celina RN, BSN~


 current weight: 182.5 
190
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162.5
148.75
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LUANN_IN_PA Posts: 26,976
6/21/18 9:09 A

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"Obviously my walking 10,000-14,000 steps/day with over 1000+ calories burned from work isn't enough to lose weight"
But it should be, as exercise is not necessary to lose weight.
You cannot out-exercise a bad diet.
Weigh/measure and log all you eat.
Stay within your calorie range.

"We cannot change the cards we are dealt, just how we play the hand."
~ Randy Pausch

"There's a difference between interest and commitment. When you're interested in doing something, you do it only when circumstance permit. When you're committed to something, you accept no excuses, only results."
~ Art Turock

"We have a saying in Tibet: If a problem can be solved, there is no use worrying about it. If it can't be solved, worrying will do no good."
~ 7 Years in T
-JAMES-'s Photo -JAMES- Posts: 11,442
6/21/18 1:28 A

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I'm not a nurse, but ...

I agree with SLIMMERKIWI, most weight loss comes down two what you eat (or don't eat). Don't worry about exercising away the calories. Focus on what you eat.

I agree with SLIMMERKIWI, in that doughnuts are going to raise blood sugar and provide some energy, but then comes insulin and lowers your blood sugar, perhaps too low, and you feel weak, etc. followed by another doughnut. Like a drug addict.

She is right. Focus on eating healthier foods, less temporary fixes, look for nutritious snacks, that is what your body is looking for.

James


All time highest weight : 217 pounds

Starting weight : 195.0 pounds (June 7, 2012)
Final weight : 168.2 pounds (July 23, 2013)


 current weight: 173.0 
217
201.5
186
170.5
155
SLIMMERKIWI's Photo SLIMMERKIWI SparkPoints: (259,452)
Fitness Minutes: (41,664)
Posts: 27,419
6/20/18 11:19 P



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Hi.

Most of weight-loss comes down to nutrition. I hope that you don't mind but I had a wee peek at your Nutrition Tracker. I suspect that the lack of energy is in part related to what you eat (or don't!)

Most of weight loss comes down to nutrition. Your Nutrition Tracker shows that often you are quite deficient in protein, and that you often eat Dunkin Donuts at about 350 calories, or similar.

I think that if you have a look at your nutrition tracker, and tweak tweak your nutrition, particularly improving your lean protein (Greek Yoghurt, Cottage Cheese, lean meats, fish etc.) and that if you also increase your quality carbs from sources such as wholegrains, while reducing the processed carbs from sources such as the donuts, that you will find that you have more energy.

I can certainly understand where you are coming from re the work that you do. I worked in a Rest Home for a number of years and was on my feet constantly for at times very long hours. It really does zap your energy, which is why you NEED to be very vigilant with what you eat.

The other thing is that you have a thyroid issue. Perhaps that could be impacting on your energy levels a tad?

Good luck,
Kris

Co-Moderator Dealing with Depression
www.sparkpeople.com/myspark/groups_i
ndividual.asp?gid=953


Team Leader Essential Tremors :-) (Benign and Familial) www.sparkpeople.com/myspark/groups_i
ndividual.asp?gid=30225


Co-Leader Crohn's Can't Stop Me
www.sparkpeople.com/myspark/groups_i
ndividual.asp?gid=17464


I am not a Dr - please check with your qualified Health Professional for a diagnosis and treatment plan


 current weight: 154.0 
211
196.75
182.5
168.25
154
USFGIRL11's Photo USFGIRL11 Posts: 178
6/20/18 8:42 P

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Ok I've been a nurse for 3.5 years now. I have struggled since becoming a nurse with working out. I eat well, minus the sweets issue now and again. I love salads and fresh fruits and veggies. I typically will choose a salad over something fried, not a big fan of fried food. I started in the ICU in January after 3 years as a cardiac floor nurse and after my shifts, I'm exhausted. I go to bed 2 hours after I get home so as to be able to get 7-8 hours of sleep a night. I get up at 5am, my shift is from 6:30am - 7pm (if I get to leave on time), and then in bed by 9pm. On my days off, I'm so exhausted from working and standing on my feet that I don't want to do anything, including housework.

Fellow nurses, how do you find the energy to exercise? Obviously my walking 10,000-14,000 steps/day with over 1000+ calories burned from work isn't enough to lose weight and this is getting fracking frustrating.

~Celina RN, BSN~


 current weight: 182.5 
190
176.25
162.5
148.75
135
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