August 12, 2012 |
In: Beautiful, Inspirational
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Category: Beautiful, Inspirational
I'm an overnight shift worker.. got any diet ideas for those on opposite schedules?
If you can pack your lunch/snacks then do that and choose healthier items. Make food ahead of time so when you get home all you have to do it pop a serving in the microwave. If your workplace has a cafeteria, take advantage of the salad bar and fresh fruits that are available. Stay away from juice, soda, and other sweet drinks. If they provide breakfast then have egg whites with wheat toast or cereal and fruit. I worked graveyard shift and lost 50 pounds just by making healthier choices rather than paying attention to what time I ate. Your body doesn't know breakfast food from dinner foods. I used to wake up and eat leftovers from my "dinner" that morning if I didn't feel like eating a breakfast item.
I work nights as well with the added challenge of not always working nights.
You just have to get a lunch box and bring your food. I've found that if I have it with me, I will eat it. Most places that serve healthy food aren't open at 2 or 3am. Also, when dieting, you can't skip a meal. You'll get too hungry and have a gorge fest.
What I do is always have stuff for sandwiches on hand for when I don't feel like cooking. Also, always have something easy to throw together for when I don't want to cook and don't want a sandwich, lol.
A lot of stuff you like is available and good for you if you substitute a healthier option.
I love me a PB&J sandwich. I make a healthy version with all natural no sugar added peanut butter and raspberry fruit preserves on whole wheat bread.
I'll use the same fruit preserves to mix into some plain greek yogurt for a low cal but tasty snack.
I have a rice cooker (thirty bucks) and make a batch of brown rice ahead of time, portion it out, keep some in the freezer and some in the fridge. You can get frozen, pre-grilled, pre-diced chicken breast at the grocery store. Get some frozen veggies and some tupperware. Throw rice, veggies, chicken into a tupperware with a little low sodium soy, maybe some hot sauce, and take it to work. Just pop it in the microwave when you're ready to eat and you've got a healthy meal that doesn't taste prepackaged.
Those days I want a dessert, I have some sugar free snack pack pudding snacks (60 calories). I don't miss the sugar in them and my sweet tooth is a monster!
Don't drink your calories.
Let yourself have a treat every now and then. If you absolutely have to go out (cravings or you couldn't pack your lunch) and the only place open is something like McDonald's, then get a kid's meal. Small hamburger, small fries, small drink. The regular size meals are overboard.
You can enjoy things like that without going overboard.
If you want a cookie, see if someone will split it with you. Stuff like that.
#8 Thank you for this. I never really learned good nutrition(we were a drive thru family) and never know whats good to have for breakfast. This will be helpful! Now if only I can get that donut shop next door to work to move I'll be good. Damn that cute little Asian lady bringing us free doughnut holes everyday!
I am SO GLAD that theberry is here for Daily Motivation! When I was weight training so long ago there were very few women doing it, and there was no sense of being fit and healthy as a community. This is just AWESOME! <3 <3 <3
#16 You look AH-MAZing!!! Great job and def a HMOTB!!!! mwah!! Thanks for sending in your picture.
#10 looks like a fairy
thank you @claudia i love rice but never thought about a rice cooker and the chicken rice veggies thing sounds good. im on food stamps and i only get $70 a month so i have to be cheap and healthy and that is hard sometimes.
thanks for all the help guys! KCCO
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