HSW 32: Eating for Energy with Yuri Elkhaim.

Healthy Shift Worker Podcast Episode:

Ongoing and relentless tiredness is such a big part of being a shift worker, which is why in this week’s podcast, I’ve brought in the expert on all things to do with boosting our energy – nutrition, fitness and fat loss expert Yuri Elkhaim, who is joining us all the way from Toronto in Canada.

Yuri is the New York Times bestselling author of The All-Day Energy Diet and The All-Day Fat Burning Diet, and is a former professional soccer player turned health crusader. Whilst he’s never worked shift work per se, he’s very familiar with chronic fatigue having been diagnosed with an autoimmune disease as a teenager.

When Yuri made the switch from a highly processed diet, to one which contained more whole foods, it became a real game changer for him as he noticed a massive improvement in his energy, along with greater mental clarity. In addition to eating the right foods for energy, Yuri discusses why energy drinks are NOT good for shift workers as they trigger the adrenal glands to pump out the stress hormones adrenalin and cortisol, which are already working overtime as a result of working 24/7.

If you’re a tired and weary shift worker, then you won’t want to miss this episode!

Websites mentioned on the podcast:

Yuri’s Website
Yuri’s Facebook Page

Stuck for Breakfast Ideas? Try This Super Fast and Nutritious Quinoa Porridge!

breakfastAs a student of Nutritional Medicine, I’ve begun to do some Clinical Observation at University in the last few weeks which has been fabulous. It certainly beats sitting in a classroom and just going through a bunch of power point slides!

However I must admit I’ve been a little surprised at the number of clients who seem to skip breakfast because they don’t have time. Breakfast is so important (whatever… the time of day or night that is for you), because it powers you up for the day ahead.

Of course if you are on night shift, then eating a light meal before you jump into bed would be a much better option to help ease the stress on your digestive system which will in turn, help to enhance your sleep.

But if you are on a day shift, then you really need to be powering yourself up with energising, nourishing foods to prevent you from falling into a fatigue-induced slump mid-morning.

This was my Gluten-Free Quinoa Porridge this morning, topped with slices of Apple, Almonds, Sultanas, Maple Syrup, Greek Yoghurt and Cinnamon!

Quinoa is packed with protein which is great for energy; its also a great source of fatty acids such as oleic acid (a monounsaturated fat which is great for the heart), along with alpha-linolenic acid or ALA which is an omega-3 fatty acid which helps to reduce inflammation – perfect for a sensitive shift work bowel which may be prone to digestive complaints.


  • 1/2 cups organic quinoa
  • 1 cup of filtered water
  • 1/4 cup thinly sliced or grated apples
  • 3 heaped spoons of Greek yoghurt
  • Maple syrup (a drizzle) Cinnamon
  • A handful of sultanas
  • A handful of almonds


Rinse quinoa through filtered water until water runs clear.  This is super important as it removes the natural coating – saponin (a naturally occurring detergent found in plants), which can make it taste bitter so don’t omit this step!  Combine quinoa and water in a pot and bring to boil.  Reduce heat and simmer for 10 minutes.  Add apples, cinnamon, sultanas and almonds.  Serve topped with Greek yoghurt and a drizzle of maple syrup.

For variations – serve with your favourite choice of milk (I love the nutty flavour of almond milk), berries, banana, walnuts, pecans or stewed fruits.

Source:  Recipe inspired and adapted from Gluten Free Breakfast Ideas – Client Handout (Endeavour College of Natural Health)