Challenge Tips

Timing matters when it comes to mindful eating. Your body operates on a unique schedule, and syncing your meals with its natural rhythm can enhance digestion, energy levels, and overall well-being.

Navigating 12-hour shifts requires a strategic approach to meal timing. You may only get 1 break for a meal throughout your workday. That means you need to make the most of the meals during break time and the meals that fall outside of your shift. Here's an example of how you can optimize meal and snack opportunities:

• Morning fuel: Kickstart your day with a large, balanced breakfast before your shift. If you're on a night shift, make it your "breakfast" when you wake up. This helps jumpstart your metabolism and provides sustained energy.
• Midday nourishment: Plan your main meal during your break. Choose nutrient-dense options to fuel the second half of your shift. Aim for a mix of protein and fiber to keep you satisfied.
• Snack smart: Pack portable, nutrient-dense snacks for quick energy during shorter breaks. Think fruits, nuts, or yogurt to keep you fueled without slowing you down.
• Evening ease: If you're working into the evening, opt for a lighter meal either during or immediately after your shift. This allows for proper digestion and ensures you're not overly full at bedtime.

Think about your current meal timing. Ask yourself:

1. Are there opportunities to optimize your meal moments based on your unique schedule?
2. Can you improve the quality of the snacks you’re eating throughout the day?
3. Can you boost the meals that fall outside of your shift (with more nutrient-dense foods) to give you more energy for work?

See how one #healthynurse changed his approach to food and witnessed a dramatic change in his health — for the better.

Missed Day 2? Catch up here. Join us on day 4.

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