Energy Enhancing Raw Cauliflower Rice Salad

Say what? You want me to eat RAW cauliflower Audra?!! I sure do, because when it’s raw, it’s wonderful nutritional benefits become even more pronounced.

Being part of the cruciferous family, it helps with detoxification, which, if you’re struggling to lose weight whilst working 24/7 can be super helpful.  This is because toxins create chemical stress in the body, leading to raised levels of the stress hormone, cortisol.

Sadly, high cortisol levels increase body fat, especially around the belly or torso region, as it wants to protect your organs from any impending “danger” brought on by stress.

When we eat too much processed food (which is full of manufactured chemicals), the liver also has to work harder to filter out these toxins, which can lead to cellular damage.

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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 44 – Happy Nurses & Midwives with Carmen Barry.

Healthy Shift Worker Podcast:

Are you a nurse or midwife?  If so, then you’re going to love this episode as I had the pleasure of chatting with Carmen Barry, a nurse based at the Royal Women’s Hospital in Melbourne who has been involved in the rollout of a pilot program called ‘Happy People’.

The Happy People program is an initiative designed by workplace wellbeing advocates, Happy Body At Work, to help improve the mental, emotional and physical health of shift workers.

Carmen shares what it was like being a part of the 6-week pilot program including some of the things she and her fellow nurses learnt along the way to help with energy, mood, stress, and sleep.  According to Carmen, the program also instigated a healthy bit of “competitiveness” amongst the various nurses and wards, making it not only an informative project but a fun one too which is a huge bonus when you’re running on little sleep!

Links mentioned on the podcast:

The Royal Women’s Hospital Article

Carmen’s Email

Orange, Almond and Chia Smoothie:

A Great Energy Smoothie For Night Shift!

What’s great about this smoothie?

  • Almonds contain healthy monounsaturated fats, protein, potassium, magnesium, calcium, iron, zinc and vitamin E.  The proteins and healthy fats provide a slow source of energy release, and also help to slow down the release of simple carbohydrates or sugars into the bloodstream.  This helps to keep our blood sugar levels steady thereby reduce sugar cravings – something almost every shift worker struggles with thanks to ongoing sleep deprivation.
  • The oranges are bursting with immune boosting benefits including vitamins B and C, along with Flavonoids, Folic Acid, Carotenoids, Potassium and Dietary Fibre.  Vitamin C is also critical for adrenal function, one of our stress regulating glands which bear the brunt of a sleep-deprived lifestyle.
  • The Chia seeds are also high in protein and fibre, both of which help to keep us feeling full and have been shown to aid weight loss.

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Shift Work Fatigue: How Your Stomach Can Influence Your Energy

As a shift work veteran and student of nutritional medicine I’ve certainly begun to understand the connection between nurturing your body with nutritious food as a way to help a fatigue-riddled body feel somewhat “normal”.

But is getting enough sleep and eating the right foods all that you need to do in order to ward off fatigue?

In a word – no.

You see most of us are blissfully unaware of just how important it is to nurture our digestive system – and by that I mean trying not to overload it with large quantities of food.

Have you ever thought about the size of your stomach? Ever wondered how big it is? Well this bit of trivia that I’m about to share may make you think twice the next time you feel like binging on a big meal.

Your stomach when it is empty is actually the size of a large sausage.

Yep that’s right. One single sausage, and considering the stomach is the most expansive part of the GI tract whereby it can stretch and expand to accommodate large quantity of foods; the more you put into it, the more the body has to divert every available bit of energy source to help with the digestion process.

In simple terms, the more energy that is required to digest a meal the tireder you’re going to feel.

You see your stomach acts like a kind of holding reservoir and mixing chamber until your intestines can digest and absorb the food that you eat. And because you can eat a meal much more quickly than the intestines can digest and absorb this food (plus there’s about a 20 minute delay before your brain receives a message from your stomach telling you that you’re full and have eaten way too much food!) – you’re going to start to feel exhausted.

Kind of like that feeling when you want to slump on the couch after eating a big meal – except that you’re currently still on shift at work!

So besides getting as much sleep as you possibly can and eating nutritious food, remember to be much gentler on your stomach. Avoid stuffing it with large quantities of food because it’s a lot smaller than you think.

In essence, think small lighter meals as a way of tapping into a secret energy source … especially for shift workers.