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Eating healthy is hard on a regular, daytime schedule. So how can we stay on track if we work during the midnight hours while everyone else is asleep? Here are some tips for all of you shift-workers trying to live lean (and stay awake)!
\nFirst, let\u2019s talk about specific foods that help with specific functions:<\/p>\n
\u2022 Lean meats
\n\u2022 Salmon & tuna
\n\u2022 Eggs
\n\u2022 Beans & legumes
\n\u2022 Greek yogurt
\n\u2022 Almond milk
\n\u2022 Nut butters
\n\u2022 AVOID high-fat, high-sugar, high-sodium products as these are culprits for spikes\/dips and feeling sluggish<\/p>\n
\u2022 Greek yogurt
\n\u2022 Peanut butter
\n\u2022 Bananas
\n\u2022 Whole grain bread<\/p>\n
\u2022 Whole grain bread
\n\u2022 Brown rice
\n\u2022 Oranges
\n\u2022 Bananas
\nNow, most night shifts are typically between the hours of 7pm and 7am. Here is a sample menu for when and what to eat before, during and after your shift. One key element, as always, will be to make sure you are drinking PLENTY of water (usually 16 oz. per meal is ideal) AND urinating often. If we fail to urinate while drinking large amounts of water, we can suffer from \u201cwater intoxication\u201d in which we literally drown in our own bodies. This is VERY important in terms of hydration. There is such a thing as overhydration.<\/p>\n
Create a good balance of protein and carbohydrates. The Breakfast Bowl is perfect for this. The carbohydrates will keep your brain running without fatigue, and oats and almond butter provide great amounts of protein.<\/p>\n
Again, balance those carbohydrates and protein. The Skinny Sumo Stir-Fry is perfect with \u00bc to \u00bd cup of cooked quinoa or brown rice, and 1 cup of green tea. Meal prepping at the beginning of the week makes it very easy to have your meals ready to go at work.<\/p>\n
Keep maintaining that optimal protein to carbohydrate ratio (typically 1:2) with an apple and 2 tbsp. of almond butter, or an orange, 1\/3 avocado and a small handful of almonds. If you get more than one break, choose from these types of snacks for each break to keep you moving.<\/p>\n
Here we want to go with a lower carbohydrate meal or snack and NO caffeine. Try some whole grain toast with almond butter and 1 cup of chamomile tea.<\/p>\n
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