Well-Being
Snacks explained: how to stay energized during long shifts
One of the biggest challenges for a nurse is working long, 12-hour (+) shifts, with little snack breaks, and having to constantly maintain energy. That’s a lot to take in! I know this first hand because my mother was a shift nurse for over 40 years. I watched him juggle working at night, taking me to school in the morning, and getting a well-deserved sleep. I also saw how the demands of work and limited time for self-care took a toll on her health over time.
These long periods of little sleep can lead to a feeling of lack of control when it comes to snacking. Research shows that people who sleep less than 5 hours a day are 21% more likely to eat more sugar and unhealthy snacks.1 These habits can lead to further health problems, including: obesity, diabetesand heart disease. Taking control of your own snacking habits During and after the change, you can manage your energy, control your health and sleep better!
When someone thinks about needing energy, they think about switching to caffeine or sugar. While these may give you a temporary burst of energy, they will make you more lethargic in the long run.
We need food for fuel, but what exactly do we need to feel energized without caffeine and sugar? The preferred source of fuel for our body is carbohydrates. The question is what kind exactly, and the best answer is minimally processed grains, fruits and vegetables.
Carbohydrates themselves only provide a feeling of satiety for a short time and by themselves they would not be an ideal snack for long working hours (because who has time to eat every 2 hours as a nurse). By combining your complex carbohydrate snack with a source of protein, you will feel satisfied for a long time and have both mental and physical energy to make these changes and be the best at your job!
Here are some of my favorite easy snack ideas to pack to keep you energized for long shifts.
- Package of peanut butter (2 tablespoons) i Crispy Fruits Snacks (which are freeze-dried fruit with no added sugar)
- A cup of hummus and carrots for kids
- RX strap Or Wednesday— they have a minimum amount of ingredients and are a great alternative to traditional “protein” bars, which may contain a lot of added sugar.
- Hard-boiled eggs and whole grain crackers
- Almonds and dried fruits
- sun butter and celery sticks
With these better-for-you choices, you’ll be ready to take on the day. But why exactly did I choose these products? All of the above options contain no added sugar. Added sugar can cause brain fog, energy spikes and slumps, making your mood worse.
One of the things that makes eliminating sugar from your life so difficult is routine. Our schedules and daily habits keep us on track and help us accomplish what needs to be done, but routines, while valuable, can also include bad habits. For example, a new bakery may open across the street from your office. You’ll stop once to try one of their cupcakes and soon you’ll be a regular after work shopping. This habit has become part of your routine, changing your brain chemistry so that you become accustomed to this action and the subsequent pleasurable response it produces.
Sometimes sugar is noticeable in our daily activities (like the bakery example above). Other times, sugar creeps into our routine right under our noses. Are you resting after a long shift and suddenly you find yourself snacking on sweets? Think about your daily routine and how sugar enters your body. Once you notice it, you can take the necessary steps to replace it with something healthier.
All in all, the goal is replace, do not delete. While you may need to change your daily habits and bring better-for-you snacks to work, we don’t want you to be hungry during the work day! Replacing snacks with added sugar can have huge benefits on a daily basis, but even more significant benefits for your overall mental and physical health.
Based on Dr. Avena’s new book titled Sugar Free: A 7-Step Plan to Uncover Hidden Sugars, Curb Cravings, and Beat Addictionnow available wherever books are sold.