WHAT I EAT IN A DAY on a twelve hour shift! 🫶

2024/1/21 Edited to

... Read moreWorking a 12-hour shift, whether it's 7 AM to 7 PM or through the night, can be incredibly demanding on your body and mind. It's easy to fall into the trap of relying on convenience foods, sugary snacks, and endless coffee, especially when you feel like you're getting 'zero steps' in during a busy day. But I've learned that with a little planning, you can absolutely stay healthy, energized, and avoid that exhausted feeling after a long stretch. One of the biggest concerns for many of us on long shifts is managing energy and avoiding the dreaded afternoon or late-night crash. For me, starting with a good breakfast is key. While my day might sometimes kick off with an Iced Hazelnut Oatmilk Shaken Espresso and a ham and cheese croissant if I'm short on time, I try to balance it throughout the day. If you're looking for low-calorie breakfast options, preparing overnight oats with berries or a quick egg scramble with veggies the night before can be a game-changer. These provide sustained energy without the sugar spike. Then there's the challenge of staying active and eating healthy when movement is limited. This is where strategic snacking comes in. Instead of just grabbing whatever's available, I pack nutrient-dense options. Things like sliced apples with a small jar of creamy sunflower butter, a handful of green grapes, or even a small bowl of cottage cheese with freeze-dried peaches are fantastic. They provide fiber, healthy fats, and protein to keep hunger at bay and fuel your brain. I make sure to have a variety, including savory options like a turkey chomp stick or some MadeGood granola minis for a quick boost. Having a Belvita breakfast bar or dark chocolate sunflower seed butter cups on hand also helps when you need a little something extra. For lunch and dinner on a long shift, I aim for something satisfying but easy to eat on the go. A hearty chicken salad with crackers is a personal favorite – it's quick, high in protein, and doesn't require reheating. For those on a night shift, the timing of meals becomes even more crucial. Instead of a heavy meal right before bed, I'd suggest mimicking your regular meal times but with lighter, easily digestible options. Think smaller portions of protein and complex carbs, and avoid anything too greasy or spicy that might disrupt sleep. And what about specific dietary needs, like those looking for SIBO-friendly options? While I'm not a nutritionist, I've found that focusing on whole, unprocessed foods, and avoiding common triggers can make a huge difference. For breakfast, a SIBO-friendly option might be a smoothie with low-FODMAP fruits, a protein powder, and lactose-free milk. For lunch, a simple grilled chicken or fish with steamed vegetables and gluten-free crackers could be a good choice. Always consult with a healthcare professional for personalized SIBO meal plans, but generally, home-cooked meals where you control the ingredients are best. Finally, don't underestimate the power of hydration. It's easy to forget to drink enough water when you're busy. Keeping a reusable water bottle handy and sipping throughout your shift can prevent fatigue and headaches. And while coffee is a savior for many, try to balance it with herbal teas or plain water to avoid dehydration. Staying fueled and hydrated isn't just about avoiding hunger; it's about supporting your body to perform its best, even when you're working a demanding 12-hour shift with minimal movement.

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