This is a common question I get. I have heard so many nurses blame weight gain on working night shift. As a fit nurse who has worked many night shifts, I cannot stress enough on the importance of eating throughout the night. Your body needs food for energy while you are awake at night just as it does during the day. My recommendation would be to eat as many whole, clean foods every 3 hours while you are awake. Also, whatever your caloric intake for the day is can be counted over a 24 hour period. Here is an example of what I would do when working an 8 hr night shift.
10pm before I leave for work I am finishing my calories for that entire day. Then my meals for the next day begin after midnight.
Meal 1: 1am 2 oz grilled chicken breast, 4 oz sweet potato.
Meal 2: 4am 2 oz cod, 1/2 cup rice
Meal 3: 730am 2 oz grilled chicken breast, 1 cup zucchini and squash mixed, 2 plain rice cakes, 2 teaspoons natural peanut butter.
Then I lay down for a few hours when I get home.
Meal 4: 2pm 2 oz cod 1/2 cup oats.
Workout.
Meal 5 5pm 2 oz grilled chicken breast, 1/2 cup oats 2 teaspoons natural peanut butter.
Meal 6 8pm 2 egg whites, 1 cup non startchy green veggies.
I am also sure to take a gallon of water in within a 24 hour period to keep hydrated (and peeing all night helps me stay awake).
*this is just an example and everyones caloric intake is different depending on their goals.
If you are struggling with weight loss I am here to help. I am accepting clients who are interested in online fitness and nutrition coaching. Shoot me an email at coach_lindsey@yahoo.com to get started!
Tomorrow will be one month since the removal of the GIST (Gastro-intestinal stromal tumor) in the lining of my stomach. Quite a few people have been reaching out to see how I've been feeling and for an update on what's next. First off, the surgery went well. My surgeon only had to make one incision in the mid-line of my abdomen, because as he started to cut, the tumor was visible immediately. He said I was a "surgeons dream" since there wasn't much to cut through! My pain was controlled well post-op and I did not have near as much nausea from the pain meds as I did from the lung biopsy. They made sure to stay on top of giving me anti-nausea meds and even put a scopolamine patch behind my ear pre-op. I stayed in the hospital for two nights and then was able to go home. Recovery went well with no complications. Over the last month, I've had a lot of emotional ups and downs. Waiting on the results from the pathology on the tumor was difficult. O
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