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JR0558 JR0558
Tue, Apr 13, 2010 11:04
shift work
I have a crazy schedule at work. I work On-Call. One week I am off, the next week I am on-call each evening from 5PM-8AM. Then the weekend I am on call from Friday 5PM until Mon at 8AM. I do pretty well on my off week and even most of the week I am on. It is these long weekends that I get off track. Logging in seems a burden, I eat on the run, don't have time to exercise. Any tips. My weight is back up from the bit I lost last week and it is depressing.

lmdav lmdav
Fri, Apr 16, 2010 12:04
Plan ahead
I found that the easiest way for me to keep track of what I was eating. Then all you have to do the next day is hit the "add planned meals" link and you're all done.

It's unfortunate but it IS a lot of work tracking and planning your meals. Taking the extra time to make meals ahead of time can be tedious, calorie counting is a pain, and trying to figure out how to balance out your whole day is also pretty tough. BUT it's worth doing. I hate to say it but you just have to make time for it. It's time for you - YOU time is important. Think of it as a positive thing you do for your body, and don't let your schedule get in the way. With a little work you'll get there!

It's so easy to make excuses: I don't have time, I'm too tired, it's too much work, there's no point to this, etc etc. But I know that at least for me, I was tired of the excuses. I refuse - flat out refuse - to be this weight next year. Or worse, heavier.

If it's still hard, try following one of the fitclick user's meal plans. You join and all you have to do is print off the grocery list and you're all set. All you need to do then is prepare the meals.

I hope some of this helped. Good luck!

lelogosdemoi lelogosdemoi
Charlotte NC
Mon, Apr 19, 2010 17:04
on the go meal ideas
Here are some of the things that I take with me when I'm going to be out on the run all day or part of the day so that I don't miss meals or am tempted to grab something unhealthy:
Snack 1: 1 part skim mozarella string cheese stick (these are about 50 calories, low fat, and will stay good unrefrigerated for the day), 3-5 dates (high in fiber and vitamins plus there's a fruit for that meal, also don't have to be refridgerated), 15 or so (handful) or raw almonds (more protein plus good fats!)

Snack 2: 1/2 non-fat plan greek yogurt (this does need to be refridgerated, it's about 20g of protein!!) with 1/2 cup fresh blueberries or 1/2 cup plain canned pumpkin (I usually get Libby's...I know this sounds odd but pumpkin has tons of fiber and veggies and I think it's yummy mixed with the yogurt)

Snack 3: protein shake--this is super easy, just put 1-2 scoops of protein powder in a water bottle and throw it in your bag - when you're ready to "eat" just add water, shake it up and there you go - no refridgeration required. The Syntha6 mint chocolate is delicious. I currently am using SunWarrior vegan rice protein powder unflavored and I don't mind it with water but more taste-sensitive folks probably wouldn't like that!

Snack 4: 1/2 cup part-skim ricotta cheese and 1 cup fresh spinach leaves. If you put the leaves on top of the ricotta you can put them in the same container w/o melting. I sometimes chop up some red or orange bell pepper with this combo too. Does have to be refridgerated.

Snack 5: 1 cup of the following salad: equal parts garbonzo beans/chic peas (I usually used canned and just drain/rinse) and chopped fresh roma tomatoes w/ a little bit of fresh copped onion, a drizzle of olive oil and whatever fresh herbs you might have on hand (oregano, basil, parsley).

Meal fav: I cook a big pot of some time of soup every weekend (you could do this on an off day) and just have it for a quick heat-it-up and go meal thru the week (1 1/2-2 cups usually). If it's a low-protein soup I'll usually also have a cheese stick with it.

As you might be able to tell I'm a vegetarian. One of my hubby's fav snacks for work (he's not a veg) is a can of tuna on a cup or so of fresh spinach leaves.

None of these require a lot of cooking/prep time. Hope that gives you some new ideas.

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