7.
The day you'll work through dinner and
get home at 10pm.
Beware: A
white bread roll after 5pm. Later in the day blood sugar is like a Rusty Ferris
wheel (gets stuck at the top).
By
being prepared, you can ensure a healthy meal, eliminate/reduce lose of focus
and avoid having to spend time you don’t have preparing something for dinner.
Night noshing is becoming increasingly
common, as Aussies clock up longer hours (so much for our rep as lazy beach
bums). If you know you are going to be at work until all hours, Newham
recommends taking last night’s leftovers to work with you. “That way you will
know you are getting a meal that adheres to your eating plan.” Dr. Harwin
advises preparing a meal especially for the candle burning occasion. “Take a
low Glycaemic index (Gl) or Glycaemic load (GL) meal,” she says, explaining
that “insulin works on a cycle and after approximately 5pm, it is not as
effective at reducing blood sugar levels”. That means you need a low-carb meal
in the evening (if you need a carb fix, load up in the morning, as the old
saying goes). That’s all well and good for foreseen circumstance, but what if
the boss throws you a curly one? Don’t wait until your stomach’s playing Auld
Lang Syne to get food. “Go out at lunch and purchase a wrap for later with
plenty of green leafy veg with maybe some chicken, tuna or ham,” Newham
advises. By being prepared, you can ensure a healthy meal, eliminate/reduce
lose of focus and avoid having to spend time you don’t have preparing something
for dinner.
8.
The day you're working night shift and
you sleep until 4pm to work through to 7am.
Beware:
Skipping breakfast when you get home will set you up for midday munchies.
Skipping
breakfast when you get home will set you up for midday munchies
Snacking is to shift work as water is to
tap. Shift work can seriously mess with your body's natural rhythms, leaving it
as confused as Dame Edna halfway through a costume change. Adjusting your brain
chemistry to adapt to night shift can be difficult, not only socially, but also
physically and mentally. Newham suggests eating foods high in magnesium, such
as squash, pumpkin and even dark chocolate. “Magnesium is essential for your
nervous system and will help your body relax and sleep when needed.” A good
B-vitamin supplement at the beginning of your shift is an investment, Newham
says. For on the job snacks, ditch the charity loIlies and opt for lower Gb
fruit like apples are filling, fiber rich and they help to boost energy without
creating energy slumps later on. When you wake from a night shift, eat a big
healthy breakfast this is when your body is best equipped to handle blood sugar
fluctuations.
9.
The day you start your weight loss plan
and dread the smell of Carbonara coming over the partition.
Beware:
Denying yourself the pleasure of food, or going hungry, comes with a binge
guarantee stronger than DJs' return policy.
While the carbonara might smell great, the
added cream and fat will not help you remove your extra calories. To avoid
feeling deprived (or overpowered) in the face of temptation, Dr. Harwin advises
eating regularly. "It's hard to avoid temptation when you're starving;
plan your day, so you have meals ready." A 10-minute walk has been shown
to reduce cravings, Dr. Harwin advises. But don't think that's the end of
enjoying food. Newham suggests making an effort to make lunch exciting.
"Try adding chili, coriander or lemon grass to a meal to give it a Thai
flavor," she suggests. Tuscan or Mexican seasoning will also make your
beef or chicken "simply taste yum". If you're doing the salad thing,
dress it up with lemon or lime with flaxseed oil. "A bit of additional
flavor can take something from bland to amazing."
10.
The day when your tummy keeps grumbling
every time you walk past the cookie jar.
Beware:
Eating cookies on an empty stomach is like throwing a tenner in the bin - it
will disappear with nothing to show for it.
Eating
cookies on an empty stomach is like throwing a tenner in the bin - it will
disappear with nothing to show for it.
You need to ask yourself, have I eaten
enough? If your tummy sounds like Mt Etna (and you haven't eaten dicey
seafood), the answer is probably 'no'. To fix it, and indemnify yourself
against overeating later, try eating smaller meals more regularly. Make sure
snacks have plenty of protein look to nuts and seeds, or even dried fruit. You
could also get in on the protein shake buzz to curb your hunger, Newham
suggests. If you feel like a bottomless pit for more than a couple of days, you
may need to up your fiber intake. "Try munching on raw vegies such as
broccoli, carrot or cucumber throughout the day," Newham says. Of course
nobody ever died from eating a cookie (that we know of), so if you actually
feel like a cookie for reasons other than nagging hunger go ahead. To promote
satisfaction from one, not 20, "eat it slowly, enjoy the flavor, the feel,
the smell, the experience," says Dr. Harwin. "Eating it slowly gives
you time for your brain to realize you're not hungry. You can also try eating a
salad first to mostly fill your stomach first."
