The inclusion of mint, basil and parsley in this recipe is super refreshing and uplifting on the taste buds which means it can also help in overcoming bouts of brain fog, especially during early or night shifts.
Don’t these look amazing!!
Now when we walk into most staff lunchrooms, we often see cakes, cookies and lollies spread across multiple tables (I know they’re there as I’ve been in many a shift working lunchroom over the years …LOL), but wouldn’t it be nice to see something healthy feature on those tables instead?
Imagine if everyone made a delicious plant-based dish and brought it into share for something different (as opposed to those other things we just mentioned), the lunchroom would immediately turn into a tapas-style restaurant… even though you’re actually at work!(more…)
Night shift. It’s such an incredibly ruthless shift in more ways than one as it requires us to be alert and ready to make decisions when all our body instinctively wants to do is sleep!
Working night shift also raises our risks of developing certain chronic health conditions (due to a myriad of reasons) including things like obesity, diabetes and cardiovascular disease – to name a few.
One of the key drivers is that our body digests and metabolises foods inefficiently during the night – even if we’re awake!
In other words, eating food during the night as opposed to during the day, can have a negative impact on the body. In the scientific literature, this is referred to as “chrononutrition” which takes into consideration not only what we’re eating, but also when.
Of course I’m not telling you to not eat during the night, although that does work for some people. It’s more about being selective on the types of food to help minimise blood sugar, digestive and hormonal disruption.
So how can we nourish our bodies in a way that is going to help maximise our alertness, but without adding to digestive discomfort which plagues many who work through the night?(more…)
When it comes to shift work nutrition, there are four things that we need to focus on when working nights or early shifts:
- Consuming foods that will help to sustain us through the shift, as our bodies struggle to remain alert as a result of both sleep disruption and deprivation.
- Foods that will help to stabilise our blood sugar levels so we don’t fall under the hypnotic spell of the vending machine which is often filled with sugar-laden, man-made “foods” that not only add to the waistlines, but increase inflammation in the body too.
- Consuming foods that are easy on the digestive tract given sleep disruption can make us prone to intestinal permeability, otherwise known as ‘leaky gut’.
- If on nights, consuming foods that aren’t going to interfere with our sleep when returning home from our shift.
This is why I like home-made smoothies, as they’re a great source or “liquid nutrition” as the body is able to absorb the nutrients much more effectively and efficiently, without making us feel even more tired as the body tries to break down and absorb hard-to-digest food particles.
In addition, when we include a good cross section of ingredients – as in a serving of protein, fat and complex carbohydrates it becomes an all-in-one “macronutrient balanced meal”.
This means it will help to keep us feeling fuller for longer, and help to stabilise our blood glucose levels so we’re less likely to fall “victim” to the not-so-healthy processed-food-laden vending machines.
Here’s one to get you inspired!
- 1 tablespoon protein powder (I use Pea or Inca Inchi)
- 1 cup unsweetened almond milk (or milk of your choice)
- 1 tablespoon chia seeds
- 1 tablespoon almond butter
- 1 tablespoon maple syrup
- 1 cup of ice cubes
- 1 teaspoon cinnamon or ½ teaspoon nutmeg
How to make it!
Throw all of the ingredients into a blender and enjoy immediately, or transfer into a small thermos and store in the fridge at work to enjoy mid-shift!
Ali, T, Choe, J, Awab, A, Wagener, T & Orr, W 2013, ‘Sleep, immunity and inflammation in gastrointestinal disorders’, World Journal of Gastroenterology, vol. 19. no. 48, pp. pp. 9231-9239.
Crispim, C, Zimberg, I, Gomes dos Reis, B, Diniz, R, Tufik, S & Tulio de Mello, M 2011, ‘Relationship between food intake and sleep pattern in healthy individuals’, Journal of Clinical Sleep Medicine, vol. 7, no. 6, pp. 659-664.
Wehrens, S, Hampton, S, Kerkhofs, M & Skene, D 2012, ‘Mood, alertness, and performance in response to sleep deprivation and recovery sleep in experienced shiftworkers versus non-shiftworkers’, Chronobiology International, vol. 29, no. 5, pp. 537-548.
These Nourishing Night Shift Jelly Cups are perfect for sensitive tummies that have to be up in the middle of the night, thanks to night shift.
In other words – anyone who has to work night shift, or those crazy early shifts starting at 4am or earlier!
What’s great about them?
- These little jars of goodness contain gelatin which is made from cooking collagen, and is extremely high in protein.
- It is the richest food source of the amino acid glycine, which can help to improve memory and attention – another struggle we face when having to be awake in the middle of the night!
- Gelatin contains glutamic acid, which is converted to glutamine in the body which studies have shown can help to improve the integrity of the gut wall, and help to prevent “leaky gut”.
- “Leaky gut” is something Shift Workers are quite prone too as sleep disruption can alter the delicate balance of the gut microbiome or microbiota, which can lead to intestinal permeability or “leaky gut”. This phenomenon allows food particles to enter the bloodstream, triggering an immune response.