Shift Worker Eating Habits.... I know you can relate!!!

Over the many years I have seen many different ways my co workers have tried to adjust their eating habits to working the variety of shifts I have experienced over the years. Shifting eating habits and cravings seem to the biggest hurdle on nights, now I am referring to 8, 12 or 16 hour shifts (double shifts). Seriously how are you too eat or how can you adjust?

I have seen many co workers eat just once throughout the day, and that meal would be a well rounded feast. Which I have seen work for many and some who have tried that theory and DID not work for them, Some especially 12 hour workers would eat the huge meal, due to mostly the rest of the family is having supper, and take a lunch with them. This is the most common one in my years of experience. This is even back when my step father working 12 hours shifts. Now having that meal time with the family is super important, as for many this is when we actually may have a few minutes in our day to spend with our loving family. Personally I have found the most effective for myself, was to follow my regular eating. When I was getting up for the shift, it was breakfast, ( " brain shake"), and take lots of veggies and a little portion of a supper. Veggies and lots of water is key for my body to function as I do become more dehydrated on nights.

Now let's chat evening shift, sometimes referred too as swing shift ( Old School phrase) you know the one I mean.... its the most loved/ hated shift I have ever come across. Its great to be home in the am's for the appointments, cleaning, laundry and catching up on that lengthy TO-DO List, I can not tell you how often I, or my co workers, have run late for work, or forget to eat ( but have been up for hours) or feel so rushed and a full day of work in before shift even begins.... now who has not been there right. You get busy making meals for the family and you forget about yourself... so you pack quick. Not always the healthy of options are what is on the menu of the day. So for those days I try to make my shake an hour after I awake, I grab a small portion of left overs from the night before to enjoy on my supper break, and make sure I have my pouch of mixed nuts and dark chocolate for that 9pm munchies cravings. Packing fruit as a sweet treat for desert seems to be give me that extra boost. ( personal favourite is Mandarine Oranges) That 9pm is the best time for me to eat at my worst.... cause all I truly crave is salt... potato chips and cheezies alll the way!!! Do I cave into those cravings... yes I sure do!!! I find moderation is key.

Personally day shift, am's or how ever you want to refer to them can be a huge struggle for me. Why is this? well it's due to always feeling rushed to get home, make the meal, run the errands, and take a item or two off the To Do list, spend time with the family, and well. Live life.... of course this is the more natural flow of the body right, so breakfast, lunch and supper are at what comes across as normal times. I am one who prefers for my body to eat my larger meal at dinner or lunch ( preference is yours on the language) and having a lighter supper such as a salad, or just meat and a salad. On the other hand in our home that is a challenge, as my partner ( Brent) prefers and needs a larger meal at supper. He is a meat and potatoes man. Love him for it, but its creating a balance as we have different eating habits. This is also when eating a bigger meal and then retiring to the couch for the evening is a common practice. A little cat nap as well...... followup up by a bedtime snack. Now hands up for who has experienced that.... I myself on occasion have fallen to that, but not a habit. As I am one who tries not to eat late in the evening when on days.

Then lets' chat those of us who work double shifts, those of us who do overtime which can range from 13 - 16 hours shifts, and all hours. That is not only hard on the body but how do you prepare meals and healthy ones..... here is a couple of tips I have seen, experienced and practice myself..... granola bars and yogurts are often a go to for many of my coworkers, boiled eggs... and so many varieties you can do with those. It makes me smile when a co worker of mine her husband or son will bring her a hot meal and coffee for her..... now is that not the sweetest... It's hard to plan for doubles shifts, but also many use healthier choices of microwavable meals. My personal favourite, if time allows, and I am caught off guard is to make taco salads.

In general though, I keep my glass bottle of water with me. I try my best to keep an intake of raw vegetables ready to go and oranges and banana. A treat is often melted marble cheese on crackers. I know as a shift worker you can relate, if your in a home of a shift worker you can really relate as well. My goal is to relate and support you. Share my experiences.

Quick Recipe Idea:

2 peeled boiled eggs

1 Tablespoon of Basil Pesto, 1 drop Lemon + essential oIl

1 drops Lime + essential oil mash all together with a fork and spread over crackers, toast or eat on its own.