Fact: I am a bit of a nerd, and currently am becoming an Occupational Health and Safety Advocate at work, and this past week has been 2017 “Safety Week”. Physical and mental well being are a part of safety too, especially when working around the clock! This is what we learnt and even though I already do/know most of these things- it it nice when your good habits are reaffirmed!
I have a few Go To Recipes that I either prepare ahead, or put the contents in the slow cooker if I have a 4am shift, so by the time I am home after 12pm dinner is ready and I can relax and have a nap!
Night Shift Menu
Light Breakfast 7:30am: Omelette with mushroom, spring onion, spinach and cherry tomatoes
8am-4pm: Sleep (as much as you can)
Main Breakfast 4:30pm: Porridge with low fat milk, banana, cup of tea/coffee
Evening Meal 7:00pm: Skinless chicken breast stir fry, with plenty of vegetables, brown rice and lots of water to drink with it.
9pm: Start work
Light Snack 11:00pm: Piece of fruit, low fat Greek yoghurt
Light Meal 3:30am: Multigrain sandwich with turkey and salad
Light Snack 5am: Snow peas, carrot sticks, low fat cottage cheese
7am Finish Work
Early Shift Menu
Main Breakfast 5:00am: Porridge with low fat milk, banana, cup of tea/coffee
6am: Start Work
Breakfast 9am: Fruit Toast with low fat ricotta
Lunch 12:00pm: Multigrain Wrap with Turkey and salad
3pm: Finish Work
4pm: Small snack of vegetable sticks and low fat hummus
Evening Meal 6pm: Skinless chicken breast stir fry, with plenty of vegetables, brown rice and lots of water to drink with it.
8pm: One hour before bed, piece of fruit and low fat yoghurt
Healthy Snack Ideas
- Vegetable Sticks and Low Fat Cottage Cheese OR Hummus
- Low Fat Yoghurt Sweetened with Fresh Fruit or Honey
- Boiled Eggs (our Lounge Favourite!!)
- Handful of roasted unsalted nuts and dried fruits
- Multigrain crackers
- Wholemeal toast/avocado
- 2 slices of cheese
- Raisin toast (with butter, not margarine)
- Circadian Rhythms are the times when your body naturally feels awake and sleepy.
- Generally, our bodies are more alert when the sun is up, and more relaxed when it is down.
- We respond to the change in light with Melatonin levels.
- Your body temperature is generally a few degrees warmer during the daylight hours in order to keep you awake!
- In the night and early morning, your body temperature is generally a few degrees cooler to facilitate rest and sleep.
- It can be hard to make healthy choices at work, particularly when eating alone and there aren’t many healthy options at the airport.
- Digestive Upset
- Decreased Quality of Life
- Increase in Risk of Injury
- Generally Feeling Unwell
- Obesity/Being overweight
- Mood disorders/ depression
- Gastrointestinal disorders (IBS, stomach ulcers)
Fuelling Our Bodies
- 5+ Serves of vegetable/legumes/beans
- 2 serves of fruit
- Try to eat a small snack within one hour of waking up
- Have a main meal (largest or second largest meal of the day) before your shift commences
- Pack healthy snacks for your breaks
Also, fellow shift workers- do you have any tips for managing eating/flying/shift work? I’d love to hear them!
Yummy travels and happy days,