Night Shift and Meal Timing

Hi everyone!

I know I have been MIA for a while, but I have been doing a lot of “me time” after the Arnold Sports Expo bikini competition.  The prep for that competition was the longest and most intense I have done so far and I’d be lying if I said it didn’t take a toll on me!  Over the last month I have been enjoying my time with my boyfriend and our furbabies– enjoying going out to dinner and cooking meals without weighing or measuring.  I can honestly say I haven’t truly tracked my macros since the competition.  I needed a break.  I am also now focusing on my career.  I have began studying (on a daily basis) to get my Certification in Critical Care Nursing, or my CCRN.   My exam is scheduled for mid-May, so wish me luck!!

Anyway, enough about me! I have had many questions and emails regarding when I would eat my meals on night shift.  I figured I would just address this question in a post.

Product Review: Six Pack Fitness Renee Tote

As a nurse, I am often away from home for long periods of time.  With 12 hour shifts and going to the gym either before or after, I could be away from my house for 15 hours at a time.  What do you do about planning meals around being away for 15 hours?  As you know, I am a huge advocate for meal planning and prepping for the upcoming week.  I prep all of my meals for the week either Sunday or Monday and have them ready to go in individual Tupperware containers.  Well, during a 15 hour span, that is easily 3 meals and some snacks.  I have been searching for a good solution to carrying all these meals and snacks for my shift.  I’ve been through a variety of lunch boxes, plastic bags, brown bags, you name it.   I was never able to find a carrier large enough to hold all my meals.  Until a few months ago when I found Six Pack Fitness bags.

Product Review: Phormula-1 Pure Whey Protein

I have a confession, I do not use a protein supplement often.  I am a “I’d rather eat it” type of person and prefer to get my protein from food sources.  That being said, there are some times when life gets in the way and between going to the gym, going to work, having to go to the grocery store, doing laundry…  well, sometimes you just don’t have time for those whole meals.

photo by johnna brynn photography

As I’ve mentioned before in previous posts, you must meet your macro nutrient and calorie requirements for the day in order to see optimum results.  I know there are people, females especially, that LOVE the days that they are “too busy to eat” because they only consume about 500 calories.  They think they are on the fast track to losing weight and one day closer to that hollywood ‘J-Lo’ body.  In fact, this is absolutely wrong. Too low on calories actually can cause your body to hold on and retain fat.  Too low intake of calories is detrimental for someone who is trying to add lean muscle.   Muscles need protein to build, repair, and grow.  Proteins have calories.  Your body NEEDS calories.

Chicken Spinach & Artichoke “Pasta”

Don’t be fooled by the title, you will be able to make this delicious dinner fit into your diet!  The pasta is actually spaghetti squash, so it is a much lower carbohydrate and calorie-friendly option to satiate any pasta-cravers palate.

I am a sucker for spinach and artichoke anything!  Pizzas (obviously..), dips, pinwheels, you name it!  So I wanted to incorporate it into a high-protein chicken dish.  I originally was just going to make a spinach and artichoke covered chicken, but I thought a pasta element would be perfect!  Thus, the idea for spaghetti squash was born. 

Mushroom Cap Personal Pizzas

If you know anything about me, it is that my obsession with pizza is REAL. It is my ultimate favorite meal– I wish I could eat it for every meal of every day, I promise I wouldn’t get sick of it, but I cannot. I am constantly coming up with healthy variations to satiate my pizza cravings. This variation uses a top of a portabella mushroom as the base for the pizza.  It is very simple to make.

Ingredients:

• 2 Portbello Mushroom caps
• 8 slices Turkey Pepporoni
• 1/2 cup fat free mozzarella cheese
• 1/2 cup tomato sauce of choice
• Nonstick cooking spray
• Pinch of garlic powder

The Lions Choice; Review: Protein Pancake Mix

Last year I was lucky enough to find the company “The Lions Choice” on instagram.  This company produces high protein, superfood infused products such as bars, peanut butters, and pancake mixes.  All products are gluten free, non-GMO, no sugar added, contain 20 superfoods, and include an active probiotic. If you remember, a few months ago, I presented you with my review of The Lions Choice Protein Bars. To view this page click here: The Lions Choice Protein Bar Review  As promised, I wanted to provide you with my review of their High Protein Pancake mixes.

The pancake mix comes in 12 ounce packages and, so far, comes in two delicious flavors.  There is a Cookie Dough flavor and a Cinnamon Twist flavor.

Mix Up Your Cardio

Cardio.  The dreaded C-word when it comes to fitness.  Doing cardio is like going to the dentist..  You know you need to, but you never want to.. and usually you feel better afterwards, but let’s face it, DURING–it sucks.  Doing cardio is like someone giving you ten dollars for allowing them to punch you square in the gut.  You can’t breathe, you roll around in pain and agony, but in the end, you’re rewarded.

Cardio comes in many forms and routines.  When most people think of cardio they immediately think of the strip of darkness and sadness that consume half of most gyms–The stationary bikes, ellipticals, treadmills, and other boring devices of torture used to elevate your heart rate. Oh the monotony of running in place, biking to no where, walking up stairs while staying on the exact same level.

But in reality, this does not have to be where it begins.  You do not have to succumb to running like a gerbil on a hamster wheel to stay in shape.  I have found the best way to actually enjoy cardio is to continually mix it up!  Perform different exercises for different reps or rounds.  Pair different exercises together. The more the merrier!  It gets your mind off of how much you actually hate exercise when you are constantly changing exercises and counting reps!

Let’s design a new cardio program for you.