Gut Loving Energising Smoothie

Do you experience gut discomfort and lack energy?

Yeah I know. It’s a bit of a silly question as most shift workers do.

This is due mostly to something called circadian misalignment, which is just a fancy way to describe eating out of sync to our natural body clock.

That being said, it’s not just about food timing.

When we’re tired we don’t always make the healthiest of food choices because let’s face it. It’s really hard to muster up the strength to whip up a culinary delight when we can barely keep our eyes open from exhaustion!

This ends up being a bit of a Catch-22 because it contributes to an even further lack of energy due to insufficient nutrients needed for energy production on a cellular level. 

This leads to a disruption in the regulation of the nervous system. In other words, makes us feel even more tired, anxious and frazzled!

The good news is, I’ve got a “can’t-be-bothered-to-make-anything-fancy” smoothie recipe that is not only quick to make, but will supply your body with a wonderful assortment of nutrients to give you more zing.

The apple cider vinegar and ginger in this smoothie will also help to settle an anxious tummy.

What’s In It?

100g blueberries (preferably organic)
250ml almond milk (or milk of your choice)
1 orange – juice and zest
2cm piece of fresh ginger
1 tsp ground turmeric
1/2 tbsp raw apple cider vinegar
1 tbsp coconut oil
a pinch of freshly ground black pepper

How To Make It?

Throw everything into a blender and blitz until smooth.

Drink immediately or pop into a chilled thermos to take into work and enjoy whilst on shift.

Note: you’ll need to give the smoothie a good shake once it’s been in the fridge for a while as the coconut oil will harden slightly.

Audra x

References:
.

Antunes, L, Levandovski, R, Dantas, G, Gaumo, W & Hidalgo, M 2010, ‘Obesity and shift work: Chronobiological aspects’, Nutrition Research Review, vol. 23, no. 1, pp. 155-168.

Kanarek, R 1997, ‘Psychological effects of snacks and altered meal frequency’, British Journal of Nutrition, vol. 77, pp. S105-S120.

Nor, A, Norsham, J, Nur, T, Sahar, A, Srijit, D & Effendy N 2020, ‘Consequences of circadian disruption in shift workers on chrononutrition and their psychosocial well-being’, International Journal of Environmental Research and Public Health, vol. 17, no. 6, pp. 1-17.

HSW 93 – Weight Loss Study for Shift Workers with Professor Maxine Bonham

Are you struggling to lose weight whilst working 24/7?  If so, this episode is for you!

Today I’m talking with Associate Professor Maxine Bonham who is a registered nutritionist and research academic at Monash University in the Department of Nutrition, Dietetics and Food here in Australia.  Maxine is currently involved in research examining some of the adverse health effects associated with sleep debt, poor dietary habits and misalignment of circadian rhythms in shift workers.  All super relevant for anyone working 24/7.

Maxine and I discuss how alternating our mealtime or food intake can conflict with our natural body clock or circadian rhythms, and how this can negatively impact on our health including our weight, along with her latest research – a world-first study trialling weight-loss interventions for those working night shift.

Links mentioned on the podcast:

The Swift Study open to night shift workers based in Melbourne or Adelaide – https://www.monash.edu/medicine/swiftstudy

Shifting the Risk – A study investigating meal timing and heart health in shift workers –
https://www.monash.edu/medicine/base/about/volunteer/shiftwork

HSW 91 – Chrononutrition with Dr Jonathan Johnston

In today’s podcast episode, we’re talking all things chrononutrition with Dr Jonathan Johnston from the University of Surrey, in the United Kingdom.  Dr Johnston is a world expert and researcher in the field of chrononutrition, and has led many studies looking at the links between circadian, metabolic and nutritional physiology including the analysis of timed meal effects on the human circadian system.

This topic of chrononutrition is particularly relevant for shift workers given when we work irregular hours or 24/7, we tend to eat 24/7 however the way in which your body digests and processes food, depends on what time of day that you eat it.

HSW 81: Is There A Perfect Shift Work Diet?

OK.  So this has to be the million dollar question.  Is there a perfect shift work diet?

After recording a free training recently on this exact topic in my Healthy Shift Workers Facebook Group that generated an enormous amount of interest, I decided to record a condensed version of this discussion on today’s podcast.

What you’re going to learn:

  • Why we need to take a look at some of the chronic health conditions faced by many shift workers today
  • Weaving our way through the minefield of dietary and nutrition advice out there
  • What the Apollo 11 space launch has to do with this conversation
  • Why I’m not recommending that you sign up for another diet (yay!), but to consider a way of eating, that is extremely beneficial for shift workers

To watch the full version of this training (45 minutes) on YouTube – Click Here

To join our Healthy Shift Workers Facebook Group – Click Here

HSW 39 – Weight Gain, Food Timing and Chrononutrition.

Healthy Shift Worker Podcast Episode:

This week I chat about my all time favourite topic – Food Timing, or the more fancier, scientific way to describe it is Chrononutrition.

Chrononutrition involves the study of how nutrition impacts on our metabolism, via our internal body clock, which includes meal regularity (or in the case of a shift worker, meal irregularity), frequency and clock time.

Eating out of sync to our body’s natural circadian clock is very common in those who work 24/7 (thanks to some pretty crazy rosters), however this can disrupt our metabolism leading to weight gain as our body is not geared up for night-time energy and nutrient consumption.

Over time, it can also contribute to gut disturbances and various chronic diseases such as peptic ulcer disease and type 2 diabetes, both of which are quite prevalent in the shift working population.

So tune in to hear my biggest tip in helping to overcome weight gain whilst working 24/7, and why as weird as it sounds, we need to be thinking of ourselves as walking clocks … because as human beings, that’s exactly what we are – finely tuned walking clocks.

Audra x

 

Resources mentioned on the podcast:

The Obesity Code, by Dr Jason Fung available through Amazon

To book a Healthy Shift Worker Consultation with Audra Click Here.