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Nutrition is a basic human need.

We are personally not nutritionists; and as we are all aware there is a multi-billion dollar industry. There is so much differing advice on what is 'healthy and not healthy'.

Good nutrition is particularly important for night
shift workers, as night shift work has been associated
with digestive problems, obesity and poorer health
outcomes (Health and Social Care Information Centre,
2014).

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Here is a rough guide for nutrition whilst at work.

-Unfortunately no one will look after you, as much as you, yourself will!
-Talk with your team about scheduling a break to eat. Sometimes you can facilitate a team break/lunch. If you are on call, this may be staggered. Encourage to take each others bleeps to allow for an undistracted break (the next 'urgent' tto can wait 15 minutes!) and have clear communication if there is an emergency on how to contact each other.
-Allow yourself time to eat - to sit down, away from work, taking time to eat mindfully and digest your food
-meal prep snacks and meals so you have food readily available. This helps to save on time and money

-Hospital facilities:
Shift workers should be able to access healthy
food options and/or store, refrigerate and reheat foods
brought in from home during a night shift.

NHS England states organisations must have suitable food and drink solutions for all staff over a 24/7 service period.

This may include, but not limited to, the following options:

Retail solution

Auto cafés

Staff break areas

Hydration stations

Delivery solution

Smart fridges

If your hospital is lacking in some of these facilities - discuss with the service manager about implementing a change.

Reference: Rest, Rehydrate, Refuel. Royal College of Nursin

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·The best time to drink coffee is thought to be 9:30–11:30 a.m. when most people’s cortisol level is lower. (If you wake up at 06:30am)
Whether this is true, remains to be determined. Caffeine can increase cortisol, but the long-term health implications of this are unknown.

·To avoid caffeine’s disruptive effects on sleep, it’s recommended to avoid consuming caffeine for a minimum of 6 hours before bed.

· If you have anxiety, you may find that drinking coffee makes it worse, in which case, you may need to consume less or avoid the beverage completely.

·Consuming coffee 30–60 minutes before your workout or sporting event can help delay fatigue and increase muscle strength and power.

·Healthy adults can consume up to 400 mg of caffeine per day (equivalent of about 4 cups (950 mL), whereas pregnant and nursing women can safely consume up to 300 mg per day, with some research suggesting that 200 mg is the safe limit.

Please read the full article:

https://www.healthline.com/nutrition/best-time-to-drink-coffee#how-much-is-safe

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32 Meal Prep Ideas for Healthcare Professionals

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As a healthcare professional, time is precious! Taking an hour on Sunday to prep meals for the week is an easy win for saving time. Prepping your meals for the week is also simple way to keep you committed to a health diet. 32 delicious and energizing meals for healthcare worker.

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Healthy lunch ideas for work | BBC Good Food

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Try our delicious, healthy packed lunch ideas. Choose from pasta or rice salads, homemade protein pots, hearty soups or filling wraps and sandwiches.

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Quick, Healthy Meals and Snacks for Busy Healthcare Providers

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Don’t neglect your own health while caring for the health of others. Get healthy snack and meal ideas to ensure your body and mind are functioning at peak levels – at work and beyond.

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Try our quick & healthy recipes. From salads to stews, our recipes are built to help you feel inspired in the kitchen, with a focus on nutrition & flavor.

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Health care professionals always work long shifts, but that's doubly true during a pandemic. Doctors, nurses, and other medical staff are at the frontlines of treating patients to ensure the world goes back to normal sooner rather than later. In order to do that, they'll need healthy energizing snacks in the pockets of their scrubs.

Registered dietitian Tracy Lockwood Beckerman, RD, host of Well+Good's You Versus Food, says that all energizing foods share three things in common.

1. Low glycemic index: Choose ingredients that don't make your blood sugar spike, causing you to crash later.

2. High in fiber: Whole grains, high fiber veggies, and nuts all fall under this category. Fiber keeps you full for a longer period of time and helps you stay regular.

3. Adequate protein: Protein offers a steady source of energy throughout the day (or night shift!), so make sure your snack has plenty of it.

For more information on what nutritional wins make for a healthy energizing snack, watch the video below:
Now that you know what to look for on the nutrition labels of healthy energizing snacks, let's get down to eating, shall we? Below, you'll find the best turbo-charging eats to reach for from the store, or to whip up from scratch. Thank you for everything you're doing right now, medical MVPs!

14 healthy energizing snacks you can easily make yourself or pick up at the grocery store

the best snacks to buy if you don't have time to cook

1. Yogurt: Beckerman says that yogurt has some serious snacking prowess. It's loaded with protein (ding ding ding!), calcium for your bones, and probiotics for those good gut bugs. If plain old yogurt is boring to you, add a packet of peanut butter or a handful of low-sugar granola to the mix.

2. Air-popped popcorn: Before heading to work, whip up some air-popped popcorn drizzled with olive or coconut oil that will deliver protein, fiber, and healthy fats in every single bight. Beckerman recommends Trader Joe's Organic Popcorn with Extra Virgin Olive Oil.

3. Healthy crackers: Crackers are stepping up their games with ingredients like quinoa and chia seeds, so pick up a box of Mary's Gone Crackers, Flackers, or Luke's Organics for a little extra pop of nutrition in each crunch.

4. Nuts: No surprise here, but Beckerman is nuts for nuts. They're packed with fiber, protein, and all the nutrients, so grab your favorite variety before you head out the door.

5. String cheese: "String cheese is an easy, on-the-go choice because it only contains salt and cheese. Just make sure to eat it soon after you take it out of the cool refrigerator," says Beckerman.

6. Grass-fed jerky: Functional medicine doctor Mark Hyman, MD, recommends grabbing grass-fed jerky as a speedy snack when the clock's ticking.

7. Peanut butter and fruit: Fruit and nut butter is a match made in snack heaven.

8. Protein bars: There are millions (it feels like millions) of bars to choose from, but Beckerman likes Health Warrior Superfood Bars, Perfect Bars, Go Macro Bars, Oatmega bars, and 88 Acres Bars.

9. Beans: Yo, beans might not immediately come to mind when you think, "gee, I need a snack," but d ietitians are always recommending them because they're high in both protein and fiber. Edamame or roasted chickpeas (both of which you can buy packaged now, what a world) fit the bill.
Learn more about each healthy bar:
the best snacks you Can make yourself

1. Blue Zone-approved energy bars: The folks in the world's longevity hotspots need energy to, and they love these homemade bars are an absolute staple.

2. High-protein trail mix: Trail mix is so easy to eat no the go, so you can make a batch of this on a rare off day and eat it in handfuls all week.
How to make the trail mix, step by step:
3. Almond biscuits: Everyone's talking about baking a lot right now, and if you're short on time, this recipe will let you get in on the fun. Minus all the hassle. Almond flour gives these biscuits an extra bump of protein.

4. Chia seed pudding: Chia seeds are like tiny energy powerhouses, so if you've got a fridge at work, this is a pretty great recipe to eat all week long.

5. Vegan chocolate-matcha banana bread: I mean, do I even need to make a case for this one? Seeing as it contains caffeine, you'll be powered up for who knows how long.
We waste a *lot* of food, here's how to change that. And if you fondly remember the cheesepuffs of your childhood, here are some healthier versions.

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14 healthy energizing snacks to help medical workers get through their longest shifts

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From chia pudding to crackers to chocolate-matcha bread, here are the healthy energizing snacks that dietitians just can't praise enough.

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By Secure Healthcare Solutions - securehealthcaresolutions.co.uk

Eating healthy can be a bit of a challenge, as healthcare professionals are typically managing long shifts, running around and balancing many things at once. Taking a lunch break can sometimes be impossible. For this reason, snacking might be the best way to keep you going. Snacks can be consumed quickly on the go. Plus, eating 5-6 small meals a day, instead of 3 large meals, keeps the metabolism working at peak performance. Here are some great snack suggestions for busy nurses, doctors or healthcare workers :

Fresh or dried fruit. Fresh fruit is portable, refreshing, and can be eaten quickly. Fruits that are ready to eat when you want them are best, such as apples, bananas, grapes, or berries. Oranges and other citrus fruits can also be a good snack, but it is best to peel them ahead of time so they can be consumed quickly on the go. Dried fruit is also a great healthy snack idea, but watch out for added sugar and preservatives. When it comes to fruit, fresh is best.

Sliced apple (or a banana) with peanut butter (2 tablespoons is 1 serving).Apples alone are a great snack because they are highly portable and are low on the glycemic index, which means that it digests more slowly than many other carbohydrates and does not cause an extreme spike in blood sugar. Pairing an apple with peanut butter, which is a good source of protein and good for you fats, will keep you feeling full even longer. Sliced apples can be easily dipped in peanut butter and eaten on the go. Bananas are a great source of potassium, which is essential for proper muscular function. For additional convenience, peanut butter can be purchased in serving-sized packages

Brown rice cake with nut butter.Anything paired with nut butter is a great workday snack. Brown rice cakes are low calorie and can be kept at work for easy access.

Hummus is another food that is low glycemic and a good source of fat and protein. It can be consumed with multigrain crackers or whole wheat pita bread, or with veggies, such as cucumbers, celery, carrots, or peppers, for added nutritional value. Hummus can be purchased in a snack-size or in a larger container that can be stored in the break room refrigerator.

Mixed nuts.Nuts are low glycemic and high in fat and protein, in additional to other health benefits. This is another snack that is easily eaten on the go, but be weary of your serving sizes. A serving of nuts is 1 ounce, which is typically about a handful. Choosing natural or lightly salted nuts over those with higher sodium. Pair the nuts with some dried cranberries or raisins for a healthy trail mix.

Greek yogurt.Greek yogurt is high in protein, so it helps you stay full throughout your shift. Its portability makes it a great grab-and-go snack. This is another item that is easily stored in the break room refrigerator. Add fruit, nuts, or granola for greater energy.

Oatmeal is full of protein and fibre, helping you get through your day. It is also warming and comforting, which makes for a soothing snack. The healthiest variety is plain or original oatmeal, but there are also many different flavors available. Adding fruit, nuts, and honey is a good way perk up plain oatmeal.

Cottage cheese.2% milk fat or nonfat cottage cheese is high in protein to keep you full longer and low in fat and calories. This snack can be bought in convenient snack-size packages or in a larger container and left at work. Cottage cheese is versatile and can be eaten with virtually anything. Try it with fresh fruit or fruit preserves, veggies, or avocado to mix it up.

Protein or granola bars.There are many different brands and flavors of protein and granola bars to choose from. Reading the label is key to finding the healthiest ones, as some pack so much sugar they are basically glorified candy bars. Look for bars that are lower in sugar and that contain 10 or more grams of protein and 4 or more grams of fibre.

Fruit smoothie or protein shake.Fruit smoothies and protein shakes can be purchased at the grocery store or made at home before work and stored in the refrigerator until snack-time. If buying them pre-made, watch out for smoothies and shakes that are high in sugar or contain a lot of preservatives.

Have any other favourite healthy snacks? Leave a comment to share it with us - Sharing is caring too !

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10 YUMMY, HEALTHY SNACKS FOR HEALTHCARE PROFESSIONALS

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Eating healthy can be a bit of a challenge, as healthcare professionals are typically managing long shifts, running around and balancing many things at once. Taking a lunch break can sometimes be...

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As doctors we are aware of the benefits of good nutrition, adequate exercise and sleep on our overall health.

However whilst we are caring for others and promoting the health and needs of our patients, family and friends; we can put our own health on the back burner.

These changes can begin insidiously and overtime can shape our behaviour patterns.

Cumulatively this has a negative effect on our health and wellbeing.

There are multiple resources available however it can also be overwhelming to wade through all the information. I have collated some useful points below with their references and apps that you could use to help.

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Get Moving, you have found the resources that you need to get active. All over the United Kingdom there are activities that you can enjoy with or without friends. From a short walk in the park, a swim at your local pool or some serious competitive football, whatever's your thing find it on Actio.