Support Groups - Shift Workers - overnight, overweight, overwhelmed

06-07-2008, 03:15 AM
I have worked the graveyard shift for the last 8 years. Currently I work 9pm to 9am 3 nights a week. I know the medical literature details many health problems associated with shiftwork but the one I'm most concerned about, at least here in this forum, is how to eat healthy, get exercise, and lose weight while working overnight or rotating shifts.

I know I'm not the only one out there (I started this Thread before the 6/6/08 server crash and a couple people checked in. I am hopeful we can share tips and moral support.

So, lets start this thread up again!


06-07-2008, 03:54 AM
I'm having this problem right now :( :( :(... and it seems like we have potlucks all the time. I try to bring healthy stuff... and I chew gum like a crazy person, but usually I end up giving in and eating that calorie loaded buttercream brownie cake they bring in. OMG. I wish I hated chocolate. I'm only having that one piece for the night though.

06-07-2008, 04:17 AM
Hi !!! I'm still here! I am really hoping this thread takes off! I'd LOVE some tips for staying on plan over night shifts! BTW, Vladadog, I RARELY hear of a 9p-9a shift! Interesting!

Just in case ya'll don't remember me, I'm Michelle 32, nurse 7p-7a, three nights a week, every third weekend, every other holiday. For instance, this week I worked tues, thurs, fri. (I'm there right now!) Next week I work Tues, Fri, sat. So my schedule is always changing.

Do you guys have quiet/down time? When we do, we do these walking squats and walking lunges up and down the long halls. We do wall sits, wall push ups, sometimes bring in resistance bands and light hand weights, things like that.

I usually try to pack healthy lunches but our cafeteria usually has decent choices, a selection of Lean Cuisine frozen entrees, a nice salad bar, fresh fruit, stuff like that. I find that the eating is not so much the problem, except the waiting after work to get the kids to school (about an hour in between) is huge binging time for me, eating out of desperation to stay awake.

But now the kids are out of school, and what am I talking about anyways? I've been eating like a monster for a week now! :p I definitely need a bit of support and a kick in the you-know-what.

Hope to see this thread TAKE OFF! xoxoxo Michelle

06-07-2008, 04:54 AM
Boy Mxgirl, I hear you about the chocolate. And other temptations. At home I can do pretty good because I just don't buy things that will tempt me. But then I come in here and there's a 3 pound bag of dark chocolate M&Ms. ( I kid you not - 3 pounds, 4 ounces of M&M's!) And a half finished bag of Cheetoes, too. And it's just me and that food calling to me all night long.

I did good tonight - I got on the scale and had lost weight since I started here a week ago so I'm feeling strong and virtuous and deaf to the whispers of the junk food. But I know myself well enough to know that won't last long.

Still, one night at a time and tonight I was strong! (plus having to recreate an account and a profile and this Thread kept me occupied. That helped too!)

06-07-2008, 05:03 AM
Michelle, one of my best girlfriends is a HUGE Browns fan so I got a chuckle from that little tag under your name.

Last night while the 3FC site was down I did a little surfing and found some eating tips for shiftworkers:

- at night, shift workers should eat light and healthy foods.

- before bed after a night shift, have a moderate breakfast so one will not wake up due to hunger or be kept awake because of fullness.

- If you are eating 3 meals a day, try breaking each in half so you are eating 6 meals a day at roughly every 2-3 hours. This will keep your metabolism furnace burning and will help you reach your weight loss goals. DO NOT EAT MORE FOOD THAN YOU NORMALLY WOULD.

- It's critical to understand that you must eat your way to weight loss. Starving yourself to lose weight WILL NOT help you reach your goals. Try to balance your meals with a roughly 40%/40%/20% ratio of carbs/protein/fat.

These all seemed like sensible things for me to remember. And "do-able" things to, with some practice.

06-07-2008, 05:08 AM
Hi!! I'd like to join also. I'm a nurse 7p-7a, three nights a week. About the same as Michelle. My schedules always changing too. I'm supposed to be there right now, but got called off for the night.

It's a huge challenge, with our schedules, to eat healthy, and especially to fit in exercise. I'm fine getting in my workouts on my days off, but on the days I work I have a hard time fitting it in. We have been doing the stairs in the main tower of the hospital (15 floors) when we get the time, but sometimes we're too busy.

And the potlucks are killing me also!!! Do we have to have one every week? My least favorite is quesadilla night. I love them, but they are sooooo not good for you. It also doesn't help that they badger you until you have one, or make comments if you don't want one.

I love my job, and I love working nights, but it doesn't help with weight loss. It's always good to hear from others in the same position!!!

06-07-2008, 01:15 PM
May I join? :-) I am also a nurse who works 10pm-630am. For the past two weeks, I have been living off of waffles and scrambled eggs for breakfast, a Lean Pocket for lunch, and a Healthy Choice meal for dinner. I drink plenty of water and love those Crystal Light On-The-Go packets. At work, someone brings in chinese food almost every night! I have been good and resisted the temptation. Instead, every night I eat a Luna bar and an apple with a bottle of water around 2am. This keeps me from being starved by the time I get home for breakfast. I have a hard time getting in exercise as well. I try to take my dog on a walk as soon as I get home from work. The walks last about 20 minutes. Other than that, I eat, sleep and work. I've been trying to find some support for graveyard shift workers for a while! Thanks for starting this thread!

06-07-2008, 11:40 PM
I too am a shiftworker and it does sure make it hard to eat right..

I started April 3rd at 208pds and with much hard work I am now 2 months later down to 182.

I have to force myself to make my meals-- nothing premade and it seems to be helping..

06-08-2008, 07:18 AM
I tried something new tonight.

My alarm goes off at 7:30 but I usually hit the snooze a few times before I drag myself out of bed around 8. I need to leave the house by around 8:20 so I don't leave myself much time. And when I get to work I am hungry and more likely to eat just about anything in the fridge. And I eat more then I need because I'm eating while checking in with the Day staff and not really paying attention to the food.

I've tried grabbing an apple to eat on the way in to work but that's really not enough.

So last night I got up when the alarm went off and made myself some dinner at home. I did great at work and didn't spend the fist half hour stuffing my face.

Of course, that's only one night. And getting up is always hard. But I'm going to keep trying to do this. Or, maybe trying making something healthy and filling I can safely eat in the car while I'm driving in to work. I'll have to think about what things might work for healthy roadfood....

06-09-2008, 07:37 AM
I'd like to join!

I work the swing shift in a casino 7pm - 3am. Sometimes I work the 6-2a, 8-4a, or 9-5a.

When I was a stay at home Mom in 2005 I lost 35 lbs - 185 to 150 - size 18 to 12. Broke my ankle very badly last year and in the wheelchair bound depression I gained it all back, and some more. When I went back to casino work I was surrounded with food the whole shift. Dealers break every hour. Within 3 months I was teasing the 200 lb mark at 195 lbs. And that's when my mental breaks went ***squeeeeeeeeeeeeeeeeeeee!***

Since May 22nd I've managed to lose 8 pounds on a casino swing shift, surrounded by free cakes, popcorn, lattes, cookies, sodas... What has been working for me is preparing my meals before I go to sleep and taking my own food. I spend one day a week cooking. I bake a big bag of chicken breasts with onion & garlic powders (not salts) and a can of NSA tomatoes. I brown a few pounds of ground turkey meat. I measure out 2 ounces of these proteins into each of 3 containers. Add a fruit or carb with each protein. Add veggies to any meal I feel really hungry for. I have several low salt condiments on hand, I use a tbsp per meal for more flavor when I want it. When I'm home the fridge is full of choices. I try to drink a lot of water.

And I eat every 3-4 hours.
Sometimes I have a soda, or a bag of chips. I'm human. :)
Coworkers think I'm crazy, eating that often. But I'm losing the weight!

06-09-2008, 08:01 PM
Quick Intro since mine was wiped out in the BIG CRASH. I work 4 on 4 off, rotating shifts. 2 sets of days then 2 sets of graves. I work in a mine and drive a haul truck most of the time. Until I moved to UT, I didn't know that that was all women were capable of doing. Now, I get some physical work when I'm blasting, but I don't get to do that to often. Therefore, since I started this job (which I hate) I've gained 40 lbs.

I started on Medifast and have lost 20 lbs since March, but I've stalled out due to lack of ability to maintain between switching shifts. I'm taking my youngest over to her dad's for the summer, so maybe I'll have some time to focus my energies on taking care of things for when she comes back.

I am so glad this forum is getting off the ground. I need all the advise I can get.

06-09-2008, 10:21 PM
I'm so very very glad to see so many shiftworkers chiming in here!
Vak's post made me think of one thing that constantly confuses me.


When is breakfast? I know it isn't in the morning when my kids are having their breakfast. Is it at night when I head in to work? I tend to come home, do a bit till I fall over exhausted, sleep a couple hours, get up for a few hours, then sleep a couple more hours before work. I typically get about 4-5 hours sleep spread over two chunks of time. I never really get a good real "fast" that needs breaking the nights I'm working. (I usually switch over to daylight "normal" routines on my days off).

It makes sense to me to think of my meal right before work (or early in my shift) as my main meal of the day but I'm not sure that's what is best for my metabolism.

After all these years of screwy sleep patterns I'm not even sure I still have a metabolism...

06-10-2008, 09:08 AM
It's good to see that there's so many of us here. Jan, you're post made me wonder something.... how many of you turn back to a day schedule on your days off?

I don't. I typically stay on a night schedule, but I don't have kids to look after either. So it's not that hard for me. I had to do half days and half nights for a year, and the switching back and forth was really hard for my body. I gained about 20 pounds and never really felt good! Since going straight nights, and staying on a night schedule, I feel a lot better, and have been able to lose.

I know a lot of my coworkers switch back and forth without any problems, but it doesn't work for me. So I get up around 4pm, eat dinner, have lunch around 1am, and breakfast around 8am before I go to bed. Sometimes it varies depending on the night, but typically that's what I do.

06-10-2008, 10:27 AM
The co. I work for wastes, oops, I mean spends an awful lot of $$$ on this topic. They feel it's best to live your life on your work schedule. But, when I pointed out that we worked rotating shifts rather than 3rd shift(the movie they showed us) they couldn't understand what I was talking about. Heck, we don't even have a 3rd shift. Just 2-days and graves. There is a big difference in working an 8 hr. and a 12 hr. shift.

Most of us have to go to day shift lifestyle when off b/c of children and families. This is why we have been up in arms since they moved our start time from 6 to 7. We don't get home in time for dinner w/ family on day shift. We don't get home in time to take kids to school on graves. And since we are in a metro area, we are in rush hour traffic except for to work on day shift. These people can't see past their own noses sometimes.

I eat breakfast before work no matter what shift I'm on. I just don't like going to bed on a full stomach.

06-10-2008, 03:45 PM
When's breakfast!? What a good question! And nette, good question, on my days off I do switch back to "day" shift...breakfast, lunch, dinner, bed! But on days I work that night....Like today. I prefer to sleep in than get up and try to nap later, so my first meal was 'breakfast' around 1pm. I'll eat supper with the family around 5 and work at 7, snack around 10pm, lunch around 2am and another snack around 6 or when I get home around 7:30/8 ish. I used to hold off and snack at home, waiting for the school bus, an hour to wait! But school's out, the kids get dropped off at daycare at 7 by DH on his way home from work so I can go home and straight to bed.

I'll sleep all day, wake around 3, eat 'breakfast' and a dinner around 6 and since I don't go back to work tomorrow night, a snack if I need one that night and then back to bed. So I feel like some days (if I'm awake all day on my first day on) I'll eat around 2000 calories but the day I sleep all day and go to bed that night, it's probably only an 800 calorie day. Kinda like calorie cycling, right?

One thing funny to me, is I like to eat breakfast when I wake up. It's funny to me when I sleep all day the weekend day and wake up to DH being sweet and grilling up steak dinners with the works. Who wants to eat that when they first wake up!?

On the other side of that coin, I get really *itchy when I work these shifts, keep up the house, make all the meals, get the laundry etc. everything done, so when I work EVERY THIRD weekend, is it SO much to ask to wake up and have something made to eat before I have to go back to work that night? He's off every weekend, and I only ask for dinner made that one weekend every third! sigh.

No pleasing a woman, eh? :p

06-10-2008, 06:55 PM
I'm usually so exhausted by the end of my run of nights that I sleep nights and also nap during the day much like my sleep schedule when I'm working. What I particularly hate (or find difficult) is when I work a night, have a night off, work a night, have a night off. After a run like that my body is very confused.

That's one of the reasons I'm thinking small healthy meals spaced through the day are probably a good thing. I might not be able to get regular sleep but if I get meals regularly no matter my work schedule that would be a good thing, wouldn't it?

"I'll eat around 2000 calories but the day I sleep all day and go to bed that night, it's probably only an 800 calorie day. Kinda like calorie cycling, right?"

Long term I'd think that could be just as bad as our screwy sleep habits.

Right now I haven't actually started dieting. Right now I'm just trying to limit junk food and figure out the best way to approach dieting.

06-10-2008, 11:29 PM
Breakfast is my first meal after waking up. But I don't really think of meals in terms of breakfast, lunch. dinner. etc anymore. I just call them meals. I usually go to sleep around 5am and wake up around 1pm. We home school and our kids are on our schedule, so it really works for us as a family. We get a lot of time together and usually stay on the same schedule on our off days.

I have found that having my first meal within 30 minutes of waking up is vital to my success in losing weight. It's like skipping that meal sends my body into starvation mode or something, and I save fat instead of burning it. When I lost weight before, I could definitely tell a difference at the weekly weigh in, when I'd had several days where I'd skipped that 1st meal. Generally I don't feel like eating, but I grab 2 oz of chicken or fish anyway, and some fruit. It's really not much, but it makes a huge difference for me to start out on the right foot like that.

06-12-2008, 12:35 AM
Just thought I'd pop my head in; I've just recently been really scouting the forums, and this is perfect.

I actually work two different shifts from two different jobs. On the weekends (Friday and Saturday nights), I work 10p-830a, but during the week I work at a local college tutoring from 11-4.

I just graduated, and I'm hoping the night shift will change when I get an "adult" job (not just part-time, and hopefully degree related), but in the mean time, my schedule is crazy. Of course, it was worse when I was actually taking classes.

During the weekend, I work at the hospital answering phones and doing general office stuff for radiology...the techs bring in crazy food all the time. It seems someone's always leaving or they're always having a birthday or something. It's maddening.

Anyway, glad I found this thread. Perhaps I'll find some sanity in the madness that is over-night!

06-12-2008, 07:56 AM
I'm curious what diet plans, if any, you guys are all using. The only other time I ever really tried to lose weight was 25 years ago. I used the "no junk food" diet and was pretty successful. I've looked at a lot of the current diets out there and I'm just not sure I have the energy/attention span to focus on following a plan. But I'd love to hear if any particular diet seems to have been successful.

06-12-2008, 04:35 PM
Hello all ~

Another night shift worker here. I did 20 years on the 11p-7a shift, did 3 years on the 7p-7a shift, had a couple years on the 3p-11p shift, then went back to the 7p-7a shift (another 8 years). The 12 hour shifts are a whole different thing than the 8 hour shifts. On the 12 hour shifts, there seems to be no time for anything else ~ you sleep, eat, work and then do it all over again. You kind of catch up with the rest of the stuff on your days off. I sort of do ok with the eating, but it is doing the exercise that seems to be what helps me most to lose the weight. And that is where the problem is for me. Working this shift (7p-7a) I can't seem to get into any kind of routine. I don't sleep well, and everything just seems to be hit or miss ~ depending on how rested I feel. Routine is key for me to be successful. That time I mentioned above where I worked the 3p-11p shift ~ that was the time when I had the most success ~ I had lost 40 pounds and was almost 1/2 way to my goal ~ I think I was able to do better then because I could kind of keep the same schedule every day ~ whether I was working or off. And so I exercised every day.

You'd think that after doing this schedule for so many years, that I would have it down by now. Not....somehow things are always changing.

So, I will just take it one day at a time and keep plugging away. Maybe I will read something on here ~ what is working for someone else ~ that will help.

06-12-2008, 11:32 PM
I am at work right now as I type. :D
My shift is 8:00-4:30 usually and 7:00 - 3:30 AM in the winter. Like jeanniethewicked, I don't have breakfast, lunch, or dinner anymore. I eat when I wake up, which is around 11 AM or noon. Then eat "lunch" around 5 or 6....and dinner is when I get hungry while at work. I try to eat small snacks at work also. I ate non-stop and junk food was my best friend at first... Now I'm eating smaller and healthier snacks and meals.

I work out when my 2 year old DD takes a nap, which is sometime between 1-3. Since I'm a single mom, her nap does help me a lot. ;)

06-13-2008, 03:27 AM
Thanx Vlad for pointing me into the direction of this forum.

i too work third shift (11p-7a) at a hotel and i'm amazed at how well we are surviving! :dizzy:

let me share my schedule:
i usually get up around 8:30p
leave the house at 10p
working 11p-7a
leave work at 8-8:30a
workout with my curves ladies 9-10
watch some tv, relax, shower
go to sleep around 1p

i plan my meals starting at 9p and eat every 3.5 hours or so (for a total of 5 meals a day). i know it sounds crazy, but it works for me. i am currently on the fat smash diet, which i highly recommend, and have lost 24.5lbs within 5-6 weeks :cheer3:.

06-13-2008, 06:46 AM
I'm curious what diet plans, if any, you guys are all using....I'm just not sure I have the energy/attention span to focus on following a plan.

Well, I'm honestly kind of doing my own thing. I did have success on the 6WBMO in 2005, but honestly after having revisited the boards there they just make it so much more confusing than it has to be. And part of me thinks that's because they want you to believe that it is their exact plan that makes you successful. It is a program anyone can have great success with, but since I'm not really following it I've kind of dropped off their boards. I really like this thread!

Routine is key...

I agree with this wholeheartedly. It seems like the more over committed I am, and the more I have to let things slide around the house, the bigger I get. Working the way I do I really have to struggle to have any kind of a routine. I gave up on having any kind of hourly type scheduled thing, and now just aim for making the following things part of my day at any point. I believe it is the marriage of all of these that will make me successful this time in keeping off the weight.

Meals - Like radgranolagrl, I also eat every 3 to 4 hours. 2-3 oz of protien with a little carb or fruit with each meal. Veggies with the carb at least once, twice or more if I'm feeling really hungry.

Fat Burning - Treadmill, Stationary bike, Gazelle... I have these. And on occasion I use them. Since breaking my ankle I haven't felt totally comfortable on the treadmill. I have a fear of flopping off of it. Ha! Usually I get my fat burning by doing a few hours of heavy yard work. Or I clip on my shuffle, grab a bottle of water, and dance like an absolute sweaty fool for at least 2 hours.

Muscle Building - I try to get some exercise in that will lengthen and tone my muscles. I have all kinds of tapes I can grab for this, or I might instead work with my bands and do crunches etc. I believe any of these kind of tapes will work if you actually do them. Some people can find one they love and stick with it. I burn out. I like having several to choose from. Yoga I love. I highly recommend Sara Ivanhoe's Fat Burning Yoga tape. She really makes it easy for anyone from beginner to yoga pro. I've gone through two copies of the VHS.

Relaxing / De-stressing / Meditation - I find it's a huge help to my day, if I can make a little time to chill out. A yummy bath, a little zen, or an evening out by the fire pit will all work to get me re-grounded and ready to rest. Whatever makes you feel in touch and centered. Remember that you are all fabulous, fabulous beings!

06-13-2008, 09:42 AM
i'm a newbie and i work two jobs and i'm wondering one from 2:30 pm untill 10:30pm and the other right after 11:00pm untill 7:30am and sometimes i have leave early from the second job to report to the first job at 6:30 untill 2:30 pm and back to the second job later on that night for 11:00 pm and i just don't know how to include exacise in my life and as far as eating i do need pointers please thank you post!

06-13-2008, 10:26 AM
Good Lord, Cilicia, I feel tired just reading your schedule. I hope others here who are better with exercise routines can help you. I'm not much of an exerciser. I take the dogs for long walks in the woods but I just ramble a bit, they're the ones getting the exercise. I am hoping to fit in some yoga type stuff at night at work. I just got a Sara Ivanhoe yoga DVD (it's the beginners one, not the fat burning one but I'm a beginner and it was what was available at my DVD swap club).

I agree routine is really important - for sleep, for eating, for exercise. Figuring out how to have a routine is my challenge. Routine and the willpower to say no to treats at work when I'm sleepy and my willpower (never strong) is at its weakest - those are what I'm working on right now.

06-13-2008, 11:06 AM
OMG Omg you just solve the problem on down time I need an exercise DVD
What do I do as far as snacks and breakfast?

06-13-2008, 01:27 PM
What do I do as far as snacks and breakfast?

As NurseMichelle said at the top of this page, "When's Breakfast?". I havent' figured that out yet for myself. On non-work mornings it's easy - it's like normal people. On work nights I think, for me, breakfast is the meal I eat between dragging myself out of bed and racing off late to work.

Whenever it is, breakfast seems to best be pretty high in protein to jump start the metabolism. I made some scotch eggs (hard boiled egg surrounded by turkey breakfast sausage and baked in the oven for a half hour - about 230 calories) so I have something I can grab from the fridge and eat on the go. I think, for me, it's important to eat something satisfying and filling before getting to work because those first coupel hours at work are my weakest and when I'm kinda used to walking around grazing on everything available.

Snacks I've mostly been grabbing a piece of fruit. Honestly, if I'm eating 5 or 6 smaller meals a day then I don't have a lot of time or need really for snacks...

06-13-2008, 01:48 PM
I used the Women's Nutrition Center calculator (it's at - I don't have enough posts yet to be able to do links) to figure out how many calories I should be aiming for each day to lose weight.

It said around 1700. So with that in mind and considering the "5 meals a day" plan I figure I can have five healthy 300 calories meals and up to 200 calories in snacks.

I know from past experience that snacks for me can not ever be things like chips or candy bars. I can have one square of dove dark chocolate and feel rewarded and satisfied (40 calories) but if I have something like a regular candy bar or even a few chips I'll be really jonesing for more right away.

Still, when put as "five small healthy meals and 200 calories in snacks" it hardly seems like a hardship to "diet".

06-13-2008, 03:27 PM
OMG!!! I didn't know there were more like me out there!!! I work 9 PM - 9:30 AM Sunday - Tuesday and every other Wed. Next week is my short week. :carrot:

Well I am off to bed.........



06-13-2008, 06:44 PM
I've been using Medifast. I was concerned about it at first, but I did a bunch of research. In fact, the 3FC review of it is what hooked me up with this forum. I like it because there is not much in the way of food prep, and I'm not hungry while I'm stuck on my truck, bored out of my mind. I can get everything ready for work in about 20 min. I make my protein portions(usually chicken) on days off and keep them in the fridge and I just put a salad together.

When I started, I was going through blast training so I was walking about 10-15,000 steps/day and carrying stuff, so the workout was built in. Now, the training is over and it's back to trucks, so I have to start getting some excercise. I have a treadmill, but that's not happening on my work days although I've been improving on my days off. I just noticed an excercise center going in within walking distance of my house and I'm going to check it out. I have some stretch bands I'm going to put in my lunch bag to use when I'm waiting in line for the shovels.

I have to figure something out. If not, once I lose the weight, I'll be a sagging mess.

06-13-2008, 06:45 PM
Cilicia, I want to go have a nap after just reading your schedule. Wow! I don't know what kind of work you do, but isometric exercise can be great for those stuck behind a desk or cash register. I do them standing on a dead game, when I remember to. I can't post links, but I found a great source of articles on it at isometric-training (thats a dotcom). I'm sure if you google "isometric-articles" you can find it or something similar.

You would of course need to do the cardio / fat burning exercises at home or in a gym. The Billy Blanks Tae Bo is a fun way to get both cardio & muscle building. Especially if you've learned isometrics, and are squeezing and isolating muscle groups as you work them. I haven't done any of my hop-about the house workouts since the ankle. I guess I could try that now. I ran the other day (for just a minute)!

As far as meals, I don't know if you are considering going with some 'plan' or if you have any medical concerns to be factored in. But I'd eat several small meals a day. Keep them lean, and low salt. Try to go low on the dairy as well. DRINK A LOT OF WATER. It is crucial to every function of your body to have proper water intake. We don't even feel thirsty until we're already dehydrated. Lots of water will speed up your metabolism and ensure that you are getting all the nutrition out of your food that you can.

Vlad, you are going to love the Sara Ivanhoe workouts. She's really easy to follow, and she adds advanced poses that you can move up to as you feel ready, without buying more dvds. I also DVRed a whole lot of Inhale on the Oxygen channel. It comes on at 5am here. I love Steve Ross, and it's a really fun yoga workout.

Your willpower will be stronger with the more frequent meals and water. I buy those zone bars and keep one in my lunch bag. When everyone else is having cake I will eat my meal and then have one bite of my zone bar. Totally satisfies that sweet craving for me. A bar can last me a whole day.

Also I heard it well put by someone on the other boards I used to frequent. It's about depriving yourself of sweets and treats. How people are always commenting, "Don't you feel deprived..." etc.

Well, one day it occurred to this lady that no, she didn't feel deprived any longer. She had felt "deprived" when she couldn't shop for cute clothes. "Deprived" when she felt too self conscious to get out to run and play with her children. "Deprived" when she didn't feel comfortable going swimming, which she desperately loves to do.

I just couldn't have agreed more when I read that post! So, I say let's all stop missing out on these great experiences. Let's stop depriving ourselves and get in shape together, so we can really enjoy our families and our lives!

06-13-2008, 06:57 PM
Wow WTG Operator, you are doing so great! I will have to look at that Medifast plan, it looks kind of similar to the way I eat.

On the sagging mess thing I totally understand. When I lost weight in 2005 I had come across some posts citing how important it is to take care of your skin as you lose. I can't remember the article, but it did prompt me to get some pure cocoa butter (not cocoa butter lotion) and use that after a bath or shower every day. I need to start doing that again I guess, I have been just using lotion and cocoa butter is better.

Supposedly, it improves the elasticity of your skin. I would massage it in, especially where there was cellulite. The article said that massaging action breaks up the cellulite so all that water we're drinking can flush it away. Well whether that was true or not, I knew it was going to feel good and I was in! I made it part of my de-stressing time every day.

I'm happy to report that I went from an 18 to a 12 in 2005, with no sagging skin, and I do feel like I lost a lot of that cellulite, too. So, I am going to stop with the lotion, thank you for jogging my memory, and go get myself some cocoa butter. Doing my own thing this time, I know I will lose weight a little slower, which is fine with me and my skin. :)

Keep up the great work!

06-13-2008, 06:58 PM
Also I heard it well put by someone on the other boards I used to frequent. It's about depriving yourself of sweets and treats. How people are always commenting, "Don't you feel deprived..." etc.

Well, one day it occurred to this lady that no, she didn't feel deprived any longer. She had felt "deprived" when she couldn't shop for cute clothes. "Deprived" when she felt too self conscious to get out to run and play with her children. "Deprived" when she didn't feel comfortable going swimming, which she desperately loves to do.

I just couldn't have agreed more when I read that post! So, I say let's all stop missing out on these great experiences. Let's stop depriving ourselves and get in shape together, so we can really enjoy our families and our lives!

This is wonderful, and something I'll definitely have to keep in mind! I They have cake and brownies all the time at work, (ugh), and I stay on the other side of the office to avoid them, and I get the "one little bite won't hurt you."


I woke up early this afternoon, was going to go back to bed, but then thought better of it. Enjoying a bit of coffee then hitting the walking trail for a bit.

This post definitely helped motivate me, thanks!

06-13-2008, 07:09 PM
... They have cake and brownies all the time at work, (ugh), and I stay on the other side of the office to avoid them, and I get the "one little bite won't hurt you."


I woke up early this afternoon, was going to go back to bed, but then thought better of it. Enjoying a bit of coffee then hitting the walking trail for a bit.

This post definitely helped motivate me, thanks!

I am so glad to know this has already motivated someone! I felt exactly the same way when I first read it, and this small piece of advice totally changed my mindset when dealing with the little temptations. And those people with the one little bite comments. They either don't understand, or subconsciously want to thwart us.

Now when I consider a little unhealthy snack the next thing that occurs to me is "Do I really want to deprive myself? :) I'll have one bite of my zone bar, which are delicious btw, and I feel victorious! I am so glad to be able to share this little bit that has helped me SO much!

Apple Cheeks
06-13-2008, 08:22 PM
Another shift worker here! :wave:

Right now I work the graveyard shift, and get off work at about 6 in the morning (unless I get hit with overtime, that is).

I haven't read through all the posts here yet, so please forgive me if I'm offering up some tips that have already been given!

After so many years of working nights, I have come to the mindset that it's all relative. Breakfast, or morning, or lunch, or night--it really all depends on how you look at things, in my opinion.

So, even though I get up in the afternoon, that is "morning" to me, and I eat "breakfast." I work-out in the morning before work. I eat lunch and dinner at work, trying not to eat past about 4 a.m., because that would be like eating past 8 or 9 p.m. if I had a normal schedule.

I have been packing my lunches and dinner for the last 6 months, and it helps a lot. As everyone here knows, your choices for healthy eating are almost non-existant late at night! Also, the guys at my work love to go out and eat junk all the time, so if I don't have something packed and ready for me to eat at work then I get waaaaay too tempted to join them. Sigh.

Anyway, to sum up: No matter what my hours are, I stick to the same schedule and meal plans I would use if I worked a normal schedule. It doesn't make any sense to me to do things differently just because my hours are a little different from most other people's.

06-13-2008, 09:08 PM
I am so glad to know this has already motivated someone! I felt exactly the same way when I first read it, and this small piece of advice totally changed my mindset when dealing with the little temptations. And those people with the one little bite comments. They either don't understand, or subconsciously want to thwart us.

Now when I consider a little unhealthy snack the next thing that occurs to me is "Do I really want to deprive myself? :) I'll have one bite of my zone bar, which are delicious btw, and I feel victorious! I am so glad to be able to share this little bit that has helped me SO much!

We're having a going away party for a chick at work. I wanted to revisit this to remind me of it before I headed out.

Definitely motivational.

Apple Cheeks: Welcome, and yes, packing lunches makes a huge bit of difference, I've seen. At least staying out of the hospital's cafeteria (which is kind of a crappy choice even if I weren't trying to lose weight).

Glad to have you aboard!

06-14-2008, 12:52 AM
I agree packing a lunch is the only way to go if you want to lose. Our cafeteria only has the grill open at night and everything is grilled in butter and oil. The grilled vegetables are the worse. You would think that a hospital would offer healthy choices. Oh well.

I'm on Weight Watchers. I love it. It makes watching calories easier and allows for indulgences here and there. It's worked well for me and my family. My mom, dad, brother and sister-in-law are all on it and have all lost. It's nice to have the support. Especially at family get togethers.

Getting exercise in is the toughest part for me too. I go for a walk some mornings before I go to bed, and I've just started running, but I can't run before bed or I can't relax and sleep. So I have to get up early to run 3 times a week or I get up and do a workout DVD. Which sometimes on my third night doesn't happen. 12 hour shifts are killer. I agree all you do is eat, work, sleep. I have to force myself to get up and exercise. On my days off I try to make sure I'm getting in my longer workouts, because those don't happen on the days I work.

06-14-2008, 04:52 AM
I just wanted to say how great this group makes me feel. Knowing I'm not the only one out there on the graveyard shift trying to not be deprived any more is really good. And seeing everyone's tickers helps me too.

I've resisted bringing food to work. I can eat here for free and I sort of figure my free food into my weekly budget - less I have to buy for home. But after reading all the great input here I've accepted that I'm going to have to bring most of my food if I'm going to succeed. It's worth it. I'm worth it!

06-14-2008, 06:31 AM
I agree, these tickers are motivational! And yes, you ARE worth it Vlad! When you get used to shopping healthy it's much easier. Our list doesn't fluctuate much, and we definitely spend a lot LESS on groceries now. Besides eating healthy now will save you a lot of money and grief on health issues later. That's how I would think of it.

I am so very glad to have found this group, and I hope that we will all stick together, through our imperfections and struggles, to our goals and beyond!

Welcome Apple Cheeks, you've found a great thread!

Ima go yoga now....


06-14-2008, 07:19 AM
I'm at work as I type this....

I'm a nurse that works 7p-7a usually the weekend but I think that is about to change. I am struggling with making my points last when there is no definetive start and finish to my day. I get up at 7-8pm Friday morning and don't go back to sleep until 8am Saturday morning....

and how am I supposed to eat regular while on nights....if you were working day shift you wouldn't go all shift without eating something so to say taht because it's night you shouldn't eat seems crazy??

I hope I'm making sense because I'm ready to CRASH AND BURN....I am so tired...Oh and I too can interchange food to sleep...Dr Oz says your body needs FOOD, S*X, WATER and SLEEP (in no particular order)....and when you don't get enough of one you substitute one of the others for it. I don't get sleep or water so I indulge in food.....

"food" for thought.....later tonight......

06-14-2008, 10:37 AM
Hey jeanniethewicked thanks for that post really needed it
Do you or anyone eles have any other suggestion on what you eat thought-out the day I’m really Beginning my full diet this Monday (like bring my own lunch and snacks to work diet)
I have no idea what to shop for I’ve never done this kind of thing before?

06-14-2008, 11:07 AM
what kind of Breakfast can I eat on the go because I’m just leaving the job at 7:30 am to go to sleep. To report back to work at 2:30pm or sometime I just go strait to the next job at 6:30 am and get of at 2:30 and to report back to work at 11:00 pm.
Sometimes I don’t even get to eat at all and when I do get a chance I overeat big time
Or on my days off I find myself making up for what I miss out during the week.
My breakfast lunch and dinner during the week is mostly soda I drink at least 5-4 maybe more if available cans of Dr. Pepper in a day. I always envy people who can sit there all day and drink water. I don’t snack at all. I don’t have a thing for candy or chips just soda.
And every time I eat I have to have rice and beans. Something hearty that will last at least for the next 7 hours before I report back to work. You guys just typing this down make it feel impossible to even start a diet. It’s like When do I have time to do some real exercise.
Like running jogging walking. Will the DVDs be enough?
You guys I need your input.

06-14-2008, 11:09 AM
I'm in total agreement with packing lunches. Just make sure you're not packing at the nearest convenience store. That was my downfall. Oh Crap, Hurry to Work, Just Grab Something on the Way. Y'all know how that goes.

Cilicia-I can't really suggest what to shop for since my plan is pretty well laid out. But I can say look into leaner cuts of meat and seafood. I am a big fan of food scales. Mine gives me the weight and nutritional values of my food. You'ld be surprised to see how much we short ourselves on good protein sources while WAY overdoing on starchy veggies.

Jeannie-Check out Suzanne's review of Medifast at under What's New. We also have a forum under Diet Meal Delivery.

I'ld have more to say but I'm losing it. I'll be more talkative(or is that typative) in a couple of days. This week MY friday night comes on monday morning. Night, Night.

06-14-2008, 11:17 AM
What kind of things do you guys pack for lunch and snack and dinner?
This is my first time I’m taking this losing weight this seriously.
I need you guys support my husband seem to think that I not going to follow thought with. I really want to do this you guys. Not only for my health and to change my eating habits but to prove him wrong too

06-14-2008, 02:04 PM
Helllloooo Fellow Shift Workers so glad to have found you!:carrot: And Cyber ))):hug:((( to my Bud N.Chelle!

I'm 47 and have been on nights since my mid 20's (mostly) - used to live on coffee and vending machines then but menopause put an end to all of that. I HAVE NO METABOLISM!!!:dizzy::p Things that used to work don't work anymore . . . not sure if I'm coming or going most of the time now . . .

So just stopped by for a quick Intro and Hi . . . I'll be back when I have more time . . .

PS: Cilia - how about some string cheese & veggies? Also thinking the Dr. Pepper is gonna have to go. Empty empty sugar cals.

06-14-2008, 05:10 PM
Cilicia, here's what I think I've figured out so far.

~ Breakfast doesn't have to be in the morning.
~ You really need protein to kick start that metabolism.
~ more meals scattered throughout the day is MUCH better
~ exercise if good but you can only do what you can do.
~ drinking water is excellent but tea, coffee, diet soda will do. Stay hydrated!
~ pick a plan - a formal diet (weight watchers, south beach, atkins) or calorie counting - and then figure out what works within that plan. (and then stick to it as much as you can!)
~ lean protein and whole grains are essential in pretty much every diet.
~ eat a bit before going to bed so you aren't hungry but don't eat so much that you are stuffed. You need your sleep and an empty or overfull belly will make it harder to sleep well.

I'm counting calories and using fitday to track my daily intake. I used the women's nutrition center ( to come up with my calorie goal although I'm inverting their food pyramid a bit and going for more protein and less carbs than they recommend.

Beans and rice are good but you need whole grain rice not white rice. And add a few ounces of grilled chicken or turkey (there are some yummy turkey and chicken sausages that would fit the bill) to raise that protein up. Make up a batch ahead of time and take some to work in tupperware. Take three tupperwares so you won't be tempted to eat the whole thing at once. Find 10 minutes here and there during your shift(s) to eat one.

Lose the Dr. Pepper. Sorry but that is essential. Switch to diet or give it up altogether. If you don't like diet Dr. Pepper then try some other diet sodas instead - both Pepsi and Coke make a cherry cola diet which isn't a patch on Dr. Pepper but might work for you. I really like the Pepsi Jazz blackcherry flavor when I can find it. I also like ice coffee black (I am taking for granted that most of us HAVE to have caffiene in one form or another to get through the "day". If you don't I want to know your secret!)

Figure out things you can eat on the go - beans and rice don't lend themselves to this but you can mix in an egg (scramble them all together) for binder and put it in a wrap and that might work. I have a nearly hour drive to and from work and I'm figuring out things I can make ahead that I can grab 'n' go because once I stop hitting the snooze i don't have much time to stumble out the door. I'm focusing on the protein because that's when my metabolism needs the jumpstart. A couple already peeled hardboiled eggs will do in a pinch. A beans & rice wrap would work. I'm currently favoring scotch eggs (a british picnic food - hardboiled egg wrapped up in sausage and baked in the oven for a half hour - 230 calories, lots of protein, yummy cold, and very filling.) That and an apple (there's something in apples that help you wake up, I forget what but I read that in some tips for shift workers things somewhere) is a good fast grab'n'go meal for me. I just bought some protein powder too - in a pinch a scoop of that in some juice will be better than nothing. You have to figure out what will work for you and it'll probably take some experimentation. If you go with a formal diet plan they'll be giving you some limits to live within which may (or may not) make it easier for you to figure out what works for you.

Just remember - you can do it! You're worth it!

06-14-2008, 06:20 PM
Welcome FIT4ME & aud!

FIT - If I were you, I think I would try to call whenever you wake up for your day the beginning of your day. Eat a small, lean meal within 30 minutes of waking up, to kick start your metabolism. Your schedule may change from day to day, but take each day as it comes.

We are up at night, we have to eat. Just take their day rules and apply them to YOUR night life. Look at some of the plans and see if there are any you'd like to try. Just remember that when you wake up that starts your day. That may change from day to day. That's okay. :)

Cilicia - Like Vlad, I'm doing my own thing this time around, and she has given some great starting points for you to explore. It's very important that you do not give up! Find what works for you. It's a process, there will be challenges, we will be here for each other to find ways around obstacles.

For me, being prepared is crucial.

I have 2oz of protein & some fruit when I wake up, usually Dole canned pineapple, yum! Then, every 3-4 hours I eat again. I try to eat every 3 hours. It helps me immensely to spend a day cooking every week. I bake some chicken, brown some ground turkey and those are the staple proteins for me. You could also choose cod fillets, egg (just the whites if you want just the protein), Find the proteins you like. Cook them without salt or butter. The turkey sausage is a fabulous idea, I'm going to get a recipe for that soon! I also keep a few veggies cooked and ready in the fridge. There are lots of veggie mixes you can get in the freezer section, or cut up some peppers, onions, and mushrooms and roast those, yum! Some pineapple and mandarin oranges in the fridge, and some carbs - a sweet potato, some pumpkin, or some boiled potatoes is what I like. You could also keep wheat pasta made up, or some rice. I used the parboiled white rice before and it worked fine for me. It has to be food you like or you won't keep eating it. Give yourself some time and experiment in the kitchen.

Don't give up, you will discover the foods that work for you.

When you shop for prepared foods get as little sodium as possible. Look at the serving size and the amount of sodium per serving. It all takes some getting used to, but I promise you can learn to shop healthy!

FLAVOR! We use a small amount of the following on a protein for some zing! Theres little sodium in any of these, and they really make a meal tasty!

Taco Bell mild sauce. You can get the little bottles at the store.
Kikomans sweet & sour sauce.
Any low sodium marinara sauce.
Any low sodium BBQ sauce.
Remember, look at the serving size. I try to not go above 300mg per serving on the label, and then I really only use 1 tbsp, so I only get a fraction of that 300mg . A little flavor goes a really long way in helping me stay on my plan.

I agree on the Dr. Pepper. Try some alternatives, you may find a new favorite drink!

aud - I killed my metabolism before, too. By eating once a day for so long. When you've formed a plan of action and start eating frequently you will see it come back to life!

I'm so glad to have found you guys! Like Vlad says, we are all worth it!

06-14-2008, 06:34 PM
It's hard to follow a program working on shift work. I work the second shift,
:30 to 12 midnight four nights a week and then turn around and come in at 8:30 am on my last shift of the week.

I am following WW. I find it easy to each on the routine that best suits your waking hours. For me, my first meal falls around 11-2 depending on how late I sleep in. Right after work, I enjoy 2 WW 2pt bars exercise and fall asleep.

So far, this routine has worked for me and I believe my body has gotten use to eating like this.

06-14-2008, 06:42 PM
I just pulled my Foreman Grill out of storage and I think I'm in love. Just slap a couple of Boca Veggie Burgers on and I have breakfast cooking while I get dressed. I've never been one to say "this is a breakfast food or not". Breakfast is what I eat to begin the day.

I think Crystal Light and Tea is my saving grace. Great Experience: I was walking into work one day and one of the guys asked me if I had an extra pop since he had left his on the counter at the store when he bought it. I stopped for a moment and realized "Dude, I haven't had a pop in over 2 mths!!!" He looked at me and said "Maybe that's why your weight is diving thru the floor." **** YEAH!!!!!!!

I would look into some of the health bars. My plan has them included, but I'm going to be looking around for some when I transition. I think some like the Zone Bars or such would be good. But, be careful to only have one a day. You can still overeat on good foods. Fruits too are good for you, but they have alot of sugar and some of the veggies are heavy in starch, so be careful with them while you are in weight loss phase.

Thanks for the cocoa butter advise, Jeannie. I'll try that out along with the BioOil for stretch marks I saw on another thread.

OK gotta go get ready again. I'm really loving this forum. Thanks for getting it going, Vlad.

Everyone keep strong. We can do this with help from each other.

06-14-2008, 07:37 PM
Cicilia-Just an idea I had a couple of weeks ago. Go through the Diet Central forums and check out some of the recipes. You may be able to find some that can freeze and prep quickly, and you also may be able to find a plan that works for you. Also, go to the library and check out some of the diet books. Most of them also have recipe's. And, I've noticed while going thru them that some specifically target busy lifestyles with a 1-2 week schedule. Even if you just find a 1 day set up, that might work for you. There is some thought that one of our nations downfalls as far a obesity is concerned is the diversity in the foods we eat.

You may also want to look into a meal delivery system just to get started. You could try it for about a month to give yourself some time to further look into how you'll be able to change to a healthier lifestyle.

Apple Cheeks
06-14-2008, 09:29 PM
I don't pack anything elaborate for lunch & dinner at work. I'm still very much a grab-and-go girl!

I eat both those meals at work, so I have to cram a lot of food into my pack. It looks like I'm hauling around a little piece of luggage! :lol:

Here's a list of some of my fav things to take. They're all low-fuss, so I can pack my lunches/dinners within minutes and head out the door.

* Raw veggies with ranch dip (sold in individual packages at the store)

* Chicken (I buy the pre-cooked packs of breasts, legs, or thighs. I throw
one or two into a ziplock baggy and eat it cold with some Beer & Brat mustard)

* Whole-wheat pita pockets torn into little pie-pieces. I spoon some hummus inside, and then dip them into olive tapinade. (I just take the tubs of hummus and tapinade with me rather than portion them out into smaller containers)

* 3 oz cans of tuna. At work I will mix it with some diet mayo and eat it like that. Maybe dip some veggies into it.

* Whole grain rice. They have these nifty packs that you can microwave for 90 seconds and you're done!

* Bagels. I will have a whole one for lunch, with a small salad. Instead of using cream cheese, though, I like to warm up the bagel for 30 seconds in the microwave and put some "I Can't Believe It's Not Butter" on it.

* Corn-on-the cob (it's sold in 4-packs in the store). I put it into one of those fab Steamer bags, and use "I Can't Believe It's Not Butter" spray on it.

* Huge salads (These are the things that take the most time to prepare for me. I have large containers for these, which I fill with a pre-packaged salad mix like "Veggie Lovers" or "American" salad. I also throw in some shredded cabbage, which is sold in packages marked "coleslaw":?:;), some cherry tomatoes, and some Salad Toppins. Yum!)

All of the above are things I can quickly grab out of my refrigerator or cubbard and pack. When I'm feeling more ambitious or have more time, I will sometimes cook stuff up prior to going in for work. But, that's rare. :o

06-14-2008, 11:53 PM
I'm never hungry when I wake up. I force myself to drink a protein shake (I LOVE MY MAGIC BULLET) and then usually will eat breakfast b4 bed.:dizzy:

(When I'm in a routine - I'm coming off a lay-off since March so have been a more than usual mess.:^:)

The weight just does not come off like it used to here in Menopause-Land . . . PLUS it really is all around the belly section -just like the commercial says.:p

06-15-2008, 02:49 AM
Cocoa Butter - all I could find were thing labeled cocoa butter that had other things, like aloe, in them too. I bought one anyway since my elbows especially are dry and I needed som emore lotion. But I'll keep looking for straight cocoa butter.

I tried a protein smoothie tonight when I got in to work. Very yummy but I didn't find it left me satisfied for hours like some folks have said it does for them. Some of that may just be because I'm super tired tonight and nothing is going to leave me satisfied.

I went to grab a soda from the food pantry and stood in the doorway a bit looking at all the (bad) food options. It was hard but I shut the door and came back down to the office and immediately weighed myself. I've lost another pound and that gave me the strength I needed to say "no" to the junk food.

Especially important because I've got a graduation party to go to this afternoon and I know there will be lots of temptation there. I know if I sneak some junk food now then I'll rationalize it this afternoon and say "I've already messed up today so now it doesn't matter". I can't promise I'll make all the right choices later today but I sure am going to make them now! (And I'll try later, I'll really try....)

06-15-2008, 08:55 PM
Hello rock stars!

We had a magic bullet and used it until it broke. I still have all the mugs and stuff, I'm thinking I should get another. Hmmmm....

I went and bought stuff to build a raised flowerbed this week. Woohoo! That's the kind of exercise I like, sweaty yard work! It's extra sexy.

Other than that, I've sat about like a lump. Very tired. I will get up and move later though. I will, I will, I will.

How is everyone doing today?

06-16-2008, 12:20 AM
Hi folks!

Work dragged by last night, but I did manage to figure out how to sneak in a little bit of walking time during my shift. Because I'm the only one in the office at times, I can't leave for long periods of time, but I can leave for 5 minutes or 10 minutes here and there. I wish I had thought of that a long time ago. Ended up doing almost an hour this evening. It had rained all day (so good for good sleep!) and it was nice and cool, in the high 70's.

They had all the food for a girl's going away party, and it wasn't that hard to stay away. I was a little surprised. I saw something (maybe in this thread, maybe another one?) that talked about the deprivation of "good" (i.e., junk) food versus the deprivation of the things we wanted to do in life. That sort of stuck with me.

Congratulations on the point, Vladadog! I'm weighing in on Monday and I'm looking forward to it.

06-16-2008, 03:44 AM
Magic Bullits ROCK!!! So do Foreman Grills!!! I could never have made it w/o my MB and I just pulled out my grill a couple of days ago. Last two days I threw a couple of Boca Burgers on when I got up and had a good protien start for the day.

I got a new bullit when I started this diet. This time I will make sure my DD waits until it stops before removing the mug. The gears got kinda rounded. But it is good for a backup.

I'm going to get some flax seed this week to add to my shakes and salads. So now I'll have to break out my old coffee grinder. Well, I guess sometimes we packrats do win. Turns out my clutter is helping my butt get skinny.

BTW, for those of us who work changing shifts, how do you handle your official weigh in. I do mine on Monday morning. But, since I will come off graves this morning at 7, I will do it after I wake up this afternoon. What do y'all do?

06-16-2008, 10:10 AM
I've never worked rotating shifts but I am on a schedule this month (due to vacations and new staff trainings) where I work a night, have a night off, work another two nights, have a night off, and on in no regular pattern till the end of the month. I know this is very hard on my body and I'm looking forward to my regular three nights one, 4 days off schedule.

I had a great time at the graduation party but I fell off the calorie counter wagon big time. I'm going to call it an "educational experience" and I'm back on track this morning with a big cleansing glass of water and a piece of lean grilled turkey breast.

As for weigh in's. I usually do that once a week at work. I don't own a scale. Our getting one at work and me weighing myself was one of the catalysts for this diet. I've been wearing the same size jeans for years and I've gotten used to my shape even if it wasn't what I'd wanted. But that 275 was a shocker. So once a week now I'm checking. I only actually started dieting on June 11th although I'd spent a another week making healthier choices and figuring out what I was going to do. I did weigh myself the other morning to give myself strength to say "no" to the junk food but I don't consider that an official weigh in.

And today is Monday! Cicilia, today is your first day! We're rooting for you!!!!

06-16-2008, 01:07 PM
A friend of mine's parents burned up TWO Magic Bullets-Tropical Drinks Style-:D-it had become a fixture at their neighborhood parties, right? They've been on their third one for years and offered me this advice - Don't let it run more that 5-7 seconds - take the mug off frequently and shake - then put back on for 3-5 seconds.

That's what I do and have had mine for about 5 years . . . bought off the tvmercial but now seethem at Walgreens etc waaay cheaper.

I think it grinds coffee too?

I use ice, water, scoop of vanilla whey protein powder and since I'm on Atkins: a splash of heavy cream and Bullet AWAAYYYYY . . . if I feel like I need more energy that morning/wake up/whatever we call it . . . I'l add ascoop of LC yogurt. Most flavors blend with vanilla and it's very yummy for us folks that cannot eat breakfast!

I feel like a MB Infomercial now.:p

Back to work for me tonite - just cannot imagine working those rotating shifts . . . 2nd is bad enuf. I weigh only at work too - Dr.-like scale at the gym there . . . on Mondays . . . sometimes w/i on Friday just to keep myself in check over the weekend.

Happy Monday All!

06-16-2008, 01:43 PM
I have an old blender I dug out from the back cupboard so I could mix up my smoothies. What does a magic bullet have to offer that my blender doesn't (for drink mixing - I've seen the infomercials.

Also, the george foreman lean mean grillin' machine - I'm thinking I might get me one. Is there anything I should know - like certain sizes are better or whch kcockoffs to avoid?

06-16-2008, 07:02 PM
Today so far was a very hard day. Please somebody tell me that it will get better:(
I went to the nearest Winn-dixie and brought what i felt was right like (fiber one bars, honey dew malon, Quaker instant Oatmeal -weight control, sugarless trident gum, a cup a soup from lipton, and a vitimen water

so i went to the lunch room to make my cup a soup and i had my malons with me planning to eat a couple of them and drink some of my v-water. you know trying to do my deit thing . when this girl comes up to me and says "oh i thought you were going on a deit. and i say i am on a diet
she tell me not eating honey dew your not because i was not allowed to have honey dew when was on the south beach diet.
and that v-water have to many carb-"
what am i doing you guys ,i have no idea help!

so i thought let me go to the south beach website. i sign up and they give me
a whole lot of option to what i can eat and it seem a bit much for a diet.:?:

but she was right no fruit no starch unlimited proteins:(

06-16-2008, 07:15 PM
Today is Saturday in my little world.:dancer: Yes!! I survived another Graveyard rotation.

Vlad-I'm a brand name shopper with newer products, although I've heard good things about the MB style blenders at Kohl's and Macy's.:dunno: I like it because it is more convenient and smaller. It is better at doing single servings and it mixes right in the cup you drink from so one less thing to clean up. This last one I got also came w/ a larger mixer style attachment, so when I make something up that the girls want also, I have it.

I'ld stick with Foreman on the grill. There are several sizes to choose from, single serve up to a large outdoor one. Mine is the family size which is about 15" x 11". I can cook about 4 burgers at a time on it, but I don't feel bad if I only cook 1-2. I just got a bonus check so I might buy an over the stove microwave this weekend. Then, where the one is now will become my small appliance counter-Grill, MB, Tea Maker, food scale and coffee grinder.

Cilicia-I know your work schedule is ****, but you really need to go to the Diet Central area and do some lurking around to see what's there and get YOUR OWN PLAN going. You just won't get far trying to figure it out on your own. And everyone has a different idea of what is and isn't part of a diet. Some encourage fruit, some limit it and some (like mine) cut it out in the loss phase but bring it back quickly in transition. There are alot of ways to go. Get in there and find yours.:hug:

Aud-Yeah. When they say don't run it for long periods, they mean it. I do it the same way your friends do.

Also, I just found the recipes threads at the bottom of the forum board. Great resource. I saw a recipe for breakfast burritos that you can keep frozen and just toss in the microwave while getting ready for work. I'm going to try it out later when I'm further along with my diet and on a 10% break.

06-16-2008, 08:30 PM
Hi Everybody-

I saw mention of this forum on my WW thread, so I thought I would check you out. This is great, I do hope this one stays, maybe will offer some much needed help and/or advice.

I work the 11-7 shift, factory work, been doing this shift for almost 8yrs, I really don't like the hrs, but it really pays well and the benefits can't be beat. I did recently put in for a 2nd shift position, so I'm hoping that works out.

I've been on WW since May'07 and I find it's not a diet, it actually teaches me how I'm suppose to eat. My over-all sucess has been great, but recently I've hit that dreaded plateu, but I don't plan to give in just yet.

I look forward to chatting with all of you.

06-16-2008, 10:57 PM
I got to thinking...Oh crap, everyone watch out... We should try to post recipes that can be made up quickly, or made up in one day and stored for a week so we can get our lunch bags ready easily. What do y'll think?

06-17-2008, 05:16 AM
Wow! So much chatter in here, I love it!

Foreman Grill, Have kept one going since they made their debut. I'm on my 3rd. I love it!

The bullits I liked better than the blender because I can measure the ingredients I need in a smoothie right into the mug, pop it on, blend it, and drink it from that mug. Anyone that wants or needs something different can easily have it. I can also measure out and refrigerate several mugs, then when I'm in a hurry I can grab one from the fridge, blend it and go. Awesomeness. Yes, I needs a new MB.

Vlad - I really don't go by the scale. I found that last time I lost, the scale was as much an enemy to me as a friend, because I was weighing regularly. Then I read about how weight can fluctuate so much in just a day, especially for women. So, this time I've experimented with weighing several times a day. Some days it stays pretty consistent. I've also had days where it fluctuated 4 POUNDS. Back up and then back down. Now if I weighed regularly, and happened to hit the scale on that day and saw that I had "gained back" some pounds it may have once upon a time been enough to make me give up. So I just do what I know I'm supposed to do, and I know that I'm going in the right direction so I don't worry with the scale so much. My clothes fit so much better, and that is motivation enough for me. I have decided to not weigh weekly. I will weigh bi weekly, maybe even monthly, and if I've only lost a bit, that's ok. It's a loss. That's all that matters to me. I didn't get here overnight, I just looked in the mirror one day and went, damn girl.... So, I know I won't get back in shape overnight either. I'm ok with that, I will get there and stay there because I am now living it, it's not a diet.

Operator - I'm going with the 10% mini goals too! A recipe exchange sounds great! Maybe we could have a shift workers recipe exchange thread.

Cilicia - I completely agree with Operator. You don't need to be so harsh on yourself. My eating plan allows the heck out of some honeydew, so maybe your friends plan didn't. You have to find your plan. It's kind of like religion I guess... Everyone needs a different road home.

If you aren't going with a formal plan I suggest eating frequent, small, healthy meals. You will find the foods that work for you. Just do not give up. Shopping does get easier. Browse Diet Central like Operator suggests. Just click the link at the top of this page, I can't link but it looks just like this: 3 Fat Chicks on a Diet Weight Loss Community - it will take you to the main forum, scroll down for Diet Central boards. If you decide not to go with a 'plan' I'd be glad to share the basic shopping list I use, and I know others here would be glad to do the same. You are growing into a healthier lifestyle. Don't let anyone discourage you. You are doing this for a better you, and you will succeed.

Institches - Plateaus happen, just stay on the right path straight through them. They will pass. 65 lbs girl, you rock!

And everyone else, you are fabulous! Your friendship, your stories, (and your tickers!!!) inspire me and keep me motivated. I am so glad to have found you to share this road with. :)

06-17-2008, 05:55 AM
ahhhhhhhh . . . someone still awake!:carrot: So refreshing!:D Hiya jeanniethewicked!!:hug: Just gettingready to hit the hay but thought I'd pop by Shift Worker City!

Have a link to just the Thread you need to read cilicia>>>> - lots of good advice for ya in there.:)

'Night Everyone!

06-17-2008, 06:14 AM
Cool thing about this thread is it runs on some pretty strange hours. Ofcourse, we shifties can be pretty strange anyways.:crazy:

Apple Cheeks
06-17-2008, 06:19 AM
I'm awake too! It's my "Saturday."

I try to keep the same hours on my days off as when I work. I just can't keep re-adjusting like a lot of people do--it kills me! It's just easier on me to stay up all night on my days off.

After this week, though, I'm on vacation, and I won't have to worry about it for a whole month! :carrot:

06-17-2008, 06:22 AM
Next time a George Forman gets offered up on Freecycle I'll hop on it.

Cicilia - like Operator and Jeannie said, there are lots of different diets - some allow fruit and some don't. It won't work to do "x" from one diet and "y" from another - you need to pick a diet and then try to stick with it. Diets like Soth Beach (and Atkins and other reduced carb diets) have very strict phase one periods where what you can eat is pretty limited but phase 1 is usually pretty short and then you can add some things back. Still, fruit is always limited and popular veggies like corn and peas are too. As Jeannie pointed out, most of the major diets have communities on the diet central boards here - in the stickies sections most diets are pretty well explained. We have people here in this small community doing fat smash (a low carb type diet), weight watchers, and calorie counting - you just have to figure out what will work best for you, what you'll be able to live with. Spending an hour or two now reading about your options will save you a lot of heartache later on. And if you decide to go with a non-carb focused diet then just ignore people who tell you you can't have honey dew. The low carb diets really seem to work for a lot of people but that doesn't mean you have to do one.

There's a diet out there that will work for you - you just have to find it!

06-17-2008, 06:35 AM
Oh oh! I just found a recipe for protein pancakes that you can freeze and have later.

And the recipe for breakfast burritos...

06-17-2008, 08:18 AM
Cilicia-A thread that might help... a lady posted a short shopping list.

06-17-2008, 09:20 PM
hey guys i have a few question about food
ok here goes is whole wheat bread any good for dieters
and can i have jello if so what kind?
and turkey what kind do i buy?

sorry you guys iv'e been living with really bad eating habit for life
so i really need this advice

06-17-2008, 10:19 PM
Whole Wheat Bread MUST say 100% whole wheat, not wheat flour. Check the ingredients list.

I use SF Jello and make it from a box. I got some 1/2 cup Glad containers which make single servings. I get 8(1/2 cup) servings from a box.

Not sure about turkey, but I would think most should be good. You'll have to read the labels, though.

06-18-2008, 08:23 AM
I don't buy lunch meat, but I would think most would be okay, low sodium would be best. I feel for you starting out with the shopping. It was confusing for me too. I would be having a difficult enough time and then someone would say no you can't have that, and someone else would say something else. People restrict themselves from different thhings. It took awhile for me to develop a list of what I needed. I just did that by trial and error, and reading labels. And I cook.

In reality, I find that if you just make healthy food choices, exercise portion control, drink more water, and commit to an hour of walking or similar every day - it will slowly come off. I know when I don't show a big loss for awhile it's because I haven't made time for exercise.

This is how I eat. If it gives you any ideas, that's great!

PROTEIN - I buy boneless chicken breasts and ground turkey. Seafood when I want a change. I don't eat red meat.
VEGGIES - I buy veggie mixes in the frozen section, I just check to see that they're low salt. Fresh onions, peppers, mushrooms, salads.
FRUIT - I buy canned pineapple in it's own juice, canned pears & mandarin oranges in light syrup. Bananas. Apples. Melons. Berries.
CARB - Potatoes. Rice. Whole grain pasta.
CONDIMENTS - Salad dressings, sauces, etc. Any really. I just cut back to a fraction of what I used to use. Strictly for flavor.

From reading through your posts, it sounds like you are coming from a place where you would just grab a Dr. Pepper and whatever was handy and fly to the next job. I was a fast food / microwave junkie. I can definitely understand the trouble you're having shopping for healthy foods. Maybe you should try one of the plans that includes the food, until you are familiar with what kinds of food work for you?

06-18-2008, 10:03 AM
Cicilia - turkey is great. The store I shop at now sells turkey breast strips. I grill a whole tray in my oven and then store them in the fridge. You could marinate them or put a little bbq sauce on them - a little not a lot since BBQ sauces tend to be high in sugar. Anyway, then I can grab a strip or two and get a tasty lowfat protein boost. You could make a very filling sandwish out of two and it's cheaper and lower in sodium than lunch meats.

Sugar free jello is a good treat (I don't know about the low carb diets but I think they allow it). I'm not on low carb so I can have fresh fruit. I keep a crate of those clementines in my fridge. One has less than 40 calories and is really sweet and satisfying. I usually have one for "dessert" after a meal. I also have apples and whatever fruit is in season locally.

If you like tuna fish then a can of tuna is a useful addition to your pantry. I buy mine packed in olive oil - yeah, higher in fat but olive oil, in moderation, is a fat that is actually good for you and the tuna in olive oil is really really yummy. I often just dump a drained can on top of a big salad instead of using dressing.

There are premade diet foods at the supermarket too - whole meals or things like burritos etc. They've never worked for me - i find the portions small and the food not to my taste - but I have friends who have done very well with them. If you are pressed for time then Lean Cuisine or one of those types might be a life saver for you. But I think if you can find an hour a week to devote to cooking ahead and pre-packing things you'll get healthier foods for less $$$.

06-18-2008, 10:04 AM
I'm very sorry to go off diet topic. But this has been bugging me all morning, and I thought maybe seeing it posted would make me feel better about doing what I KNOW is the right thing.

It's my day off. My brother woke me up.
I can't go back to sleep.

I wouldn't give him _______ (insert money, a ride, a place to stay).
I am a _________. (insert every truly vulgar insult you've ever heard).

He drinks. And abuses whatever kind of drug he can get his hands on.
And I can't heal him.

I can not heal him.

I'm going to go work in the yard.

06-18-2008, 10:18 AM there are some good recipes for BBQ here.

Wicked-Been there, Done that. Damn Straight!!! Can't carry them forever or they won't get on their own feet. Don't let him drag you down too. My yard, home and kids are doing alot better because I started putting what I needed to first. When He's ready to do something about it, go ahead and be there for him. But, until then, get on with your life woman. GOOD JOB AND STAY STRONG!!! I'm sending you all my love.:hug:

06-18-2008, 10:19 AM
BTW, I'm doing better too. And WE DESERVE IT!!!

06-18-2008, 12:58 PM
Jeannie - I am sooo with you on the phone call. Even if it isn't someone abusive a phone call at teh wrong time can really ruin the little bit of sleep we can grab. I hope the yard work helped. I was just out stacking firewood and that's always a good work out for me. And it is so satisfying seeing the wood stacked in the shed, ready for next winter.

For sleep - I either turn my phone off when I'm asleep or I sleep with a fan on near the bed and covers the sound of the phone (and nearly all other sounds too. But I don't have kids and both my parents have passed over so there are no phone calls that I feel should ever be allowed ot wake me up. When my folks were still alive I wasn't comfortable turning the phoen off, just in case. I'd feel even more like that if I had kids....

06-18-2008, 01:14 PM
Cicilia - I've really been thinking about your challenges (takes my mind off my own!). I think you should check out weight watchers - there are usually groups in every area. I've never done it but I have plenty of girlfriends who have and done well with it. They do local meetings, which might be hard for you to fit in to your schedule but the good thing is you meet local people who can also support you. Weight watchers, as far as I can see, is not low carb so fruit are allowed. They award "points" for certain foods and you can have so many points for each food group every day. Easier than counting calories (at least for keeping track). There are weight watcher meals available in most supermarkets but you can do it without using their meals.

I checked back in this forum and "crazynette" here is on weight watchers. So hopefully she'll chime in with some WW advice. There's also a whole set of forums on WW ( at diet central with recipes and lots of help and advice.

I joined 3FC and started thinking about what I wanted and expected for about two weeks before I actually started my diet. I was eating a little healthier during those two weeks but I wasn't dieting (I still lost weight but that may have been as much due to my TOM than actual dieting). I know you said you were starting on Monday but don't get discouraged. Think of Monday as the start of your adventure in healthier eating and weight control. It's easy to get discouraged so don't put too much pressure on yourself.

06-18-2008, 03:59 PM
This has worked for me with a wide variety of ruuuude family and "friends" who call during my REM deep sleep cycle - Call them back around 3 am and say in a genuine voice:

"Hiiiiii! How ARE YOUOUOUOOOOO? You know I'm on that dang graveyard shift, so when you called I was soooooo sound asleep! I'm AWAKE NOW . . . what can I do for you?"

In this case if Bro goes on to ask . . . tell him whatever you gotto say.


I am going out into the world with about 4 hours of sleep under my belt - :( - work is crazazy . . . I'll be careful - have a good shift all!:hug:

Apple Cheeks
06-18-2008, 08:21 PM
I am going out into the world with about 4 hours of sleep under my belt - :( - work is crazazy . . .

Ditto for me today.

I just couldn't sleep.

Probably because I know that tonight and tomorrow I have to work with this guy who is a total screw-up. I get SO frustrated with this guy that I turn into a mean beeyotch! :o

I snap at him (Me: "What are you doing?!?! Have you lost your MIND?!"), and I treat him like he's a brand-new employee (even though he's not!). It's not nice & I hate being like that, but he just brings it out in me! :(

Ironically, my supervisor is making me work with him because he's so messed up. They think that I can help him since I'm one of the more experienced people there right now, and they thought I'd have more patience with him than the others would. Also---no one else wants him around them because he's a screw-up.


I just keep telling myself "Only a few more days and you're on vacation. Only a few more days and you're on vacation. Only a few more days......"

06-19-2008, 12:48 AM
Thanks everyone, I know I'm doing the right thing. It just sucks being put in the situation.

I usually do turn my phone off, but my oldest was out with friends.

I have a friend who's down 35 lbs on WW. Worth a look, C.

LOL Aud, I did that to my sister once. She doesn't wake me up anymore!

Hey Apple, does the guy want to be a screw up? I mean is he just there for a paycheck, or is he actually trying? If he's honestly trying you might try giving him several ways to accomplish the same task. We all tend to do things a little differently. When I was a manager, most of our crew liked working with me because I would say to them _____ is what we need accomplished. I'd give them several ways to do it and add, 'if theres a way you work more comfortably, fine. I just need it done correctly and on time." They knew it was important to me that they enjoy their work. We had a lot of managers at the time who were completely controlling. One way to do it, one way to do it. That may be what he feels he has to do. Give him some options and see if he finds a comfortable and efficient productivity.

Only a few more days and you're on vacation. Only a few more days and you're on vacation. Only a few more days......

06-19-2008, 01:41 AM
A few years back I had to work with a journeyman who was a major screw up. It really sucked b/c I was making $4 less an hour and having to follow him around cleaning up his messes. Then one night he put me in a dangerous situation and I lost it.

I didn't have to work w/ him anymore, I worked instead w/ a guy who knew what he was doing, but was incredibly mean. I think he may have been bipolar b/c he would switch from nice to vicious in a heartbeat. He felt the world had been bad to him so he was going to take it out on those around him. After a night of b****ing at me and questioning whether a woman should be in construction, he would go into the shop and tell everyone I had been PMSing all night.:rolleyes: The next year he tried to throw a woman out of the truck at 1:00 in the morning on the interstate. He and the co are being sued.:s:

The phone make me crazy.:dizzy: I have kids, so unless one of them is home, I have to answer. Most of my friends and family know to be careful about calling. It's hard for my sis b/c she doesn't live here and can't keep up with my schedule. Whenever I pick up the first words she says are "I'm so sorry, were you sleeping." Her husband worked shifts, too.

What I hate are the solicitors. Do Not Call list my butt. Auto dialers should be illegal. I got called 4 times one day and got no answer. I finally turned the ringer off and missed a call about an hour later from my DD needing lunch money. I was so POd!!!:tantrum:

Also, co.s should be required to be listed on caller ID so I can find out who they are a report them for DNC violations. If the violations involve shift worker, the penalties should include jail time. The town I used to live in had an ordinance requiring door-to-door sellers to be licenced. The town had so many miners that the city had to protect them from sleep harrassment. I wish they could do something about telemarketers.

06-19-2008, 04:17 PM
Gosh - glad you weren't killed with that journeyman operator and Good Luck with the moron apple cheeks!:hug:

Got a bit more sleep - but still tres exhausted this week.

Hoping for a better shift tonight - it'sjust been chaotic & gruesome!

Still no medical test results . . . got that in the back of my mind adding to the tension - Grrrrrrrr!:mad:

Have A Great Shift Fellow Nighties!:dizzy::D:carrot:

Apple Cheeks
06-19-2008, 09:17 PM
Hey Apple, does the guy want to be a screw up? I mean is he just there for a paycheck, or is he actually trying?

Nah, the guy is nice enough and he is trying. He's just clueless about a lot of things, and I'm in a field of work where that kind of head-up-butt syndrome can literally get someone hurt or killed. So, I'm not very nice about it when I catch him messing something important up. :^:

Unfortunately, I don't work in an office-type job where there are tasks or projects I can assign him and let him figure out a way to do it on his own most of the time. I never know what each day will bring, work-wise, because every day is different. I have to take things as they come, and be the safety net to make sure this guy does the job right.

Mine is one of those jobs where you are either cut out for it, or you're really not. He's really not. He's a square peg forcing himself into a round hole, and it's not pretty!

Well, enough about that guy!

I got enough sleep today, but I sure didn't want to get up! In fact, right now I am dawdling here on the internet rather than going to do my work-out before I head in.:o

Soooooo, I gotta go get my butt in gear! Bye!

06-20-2008, 03:07 PM
Had a Major Breakdown in the process last nite so was able to leave early and catch up on some sleep! w00t!:carrot: Now it's TGIF and let's Get 'er Done Tonite!:D

How's All You Other Shifties Doing?:p

06-20-2008, 06:35 PM
4 Graves coming up starting tonight, UGH!

Apple Cheeks
06-20-2008, 07:31 PM
Just gotta get through tonight, then I'm on VACATION for a month! :carrot::carrot::carrot:

:D:spin::cp::cb::dance::hat::dancer::flow2::hyper: :twirly::yes::woohoo::cheer3::sunny::broc::cheer2: :beach::yay::cheer:

06-20-2008, 08:05 PM
Congratulation!!! Come kidnap me on your way. Pleeeaaassse!!!

06-20-2008, 09:14 PM
I'm working a one night on, one night off schedule this month. I am sooo looking forward to getting back to my regular schedule (3 on, 3 off) but I'd love love love a little of Apple Cheek's vacation.

I find eating well is really hard when I'm exhausted. I'll either skip eating altogether, which isn't good even if it is lo cal, or I'll just eat mindlessly whatever is easiest. Times like this then healthy leftovers are a lifesaver.

06-21-2008, 04:48 PM

06-22-2008, 06:12 AM
I guess I'm not the only one who's having trouble posting lately. I thought it was just my connection.

How is everyone doing? Swing by and pick me up too, Apple!!!
"I find eating well is really hard when I'm exhausted. I'll either skip eating altogether, which isn't good even if it is lo cal, or I'll just eat mindlessly whatever is easiest. Times like this then healthy leftovers are a lifesaver."

Ain't it the truth, Vlad... Ain't it the truth.

06-22-2008, 01:52 PM
I was supposed to have Friday night off but the phone rang at 11:10pm - only one reason the phone would ring then. So I ended up working with yet another day with only a couple hours of sleep. And I'd promised friends to help clean their garage on Saturday so I worked there till 2pm or so. By then I was one of the walking dead. I slept a couple hours and then stumbled around a bit and went to bed around 8pm. And slept for 12 hours. I'm always a zombie after sleeping so long. So today I'm about worthless.

Anyway, I just got a new Sara Ivanhoe DVD "body tone with weights". I picked up some weights at K Mart. I don't have enough energy right now to get excited about it but I was when I ordered it. Tomorrow I'll be excited.

06-22-2008, 03:57 PM
I've slept away my Saturday mostly . . . getting busy here at home on a Sunday . . . shift work doesn't get ez'ier as you age, I can tell you that. More and more I cannot switch back to days on my time off.

06-22-2008, 08:04 PM
I've had the day off too, and spent most of it playing with the kids. Time well spent.

Now, I'm going to try to get them to help me clean this joint up a bit!

As for food and exercise. I'm about where I have been. Eating well. Not enough water. Not enough exercise. But maintaining my 8 pounds. So I'm happy. I will throw it into high gear here in a bit.

Hope you're all having a fabulous day! Has everyone taken some vacation? So quiet and echo-y in here.

06-22-2008, 08:11 PM
OK, off to grave #3. One more then after days off I go back to day shift. Please give me stength to make it that long.

06-23-2008, 06:30 AM
Hi all!! My life's been crazy lately, between work and family reunions every weekend. This flipping back and forth between days and nights is killing me.

So Cicilia, I do Weight Watchers and have really enjoyed it. I've been on it for 1 1/2 years, and when I started I didn't have a clue where to start. Going to the meetings was very helpful. All of the members have different ideas, hints, and tips on how to make the plan work. It's nice to have support each week. I love this site and have got lots of support here, but it is nice to have some face to face support. Especially to celebrate the good weeks. There's meetings everywhere, and ususally they're at lots of different times throughout the week. It's usually not too hard to find one that fits in with crazy schedules. It's basically calorie counting, but the calories are turned into points, making it easier to calculate and keep track of. You get a certain amount of points each day depending on some lifestyle factors, like weight, age, activity level, etc. So you get a daily points target. Then you get an extra 35 points to use during the week in addition to your daily points. They really focus a lot on making this a lifestyle change and not just a diet, which I like. Let me know if you have any other questions.

Hope everybody is having a good week. I have 3 more nights off, before I have to go back to work! So I'm going to enjoy this nice weather we are having. I like the idea about sharing quick recipes. I'll have to think of a few. I often fix a couple of casseroles or crock pot meals and split them into individual serving sizes. That way I can just grab and go. It works well for me.

06-23-2008, 06:48 AM
Hi there! I hope you all don't mind another 3rd shifter dropping in!
I'm Karen and work as a hotel auditor 11pm-7am Sunday-Thursday. Most people when they hear that think/say "Oh great! You've got your weekends off!" BUT I have a gorgeous 2 year old (Johnny) at home so I don't really ever have ANY time off :D
I've been fighting with my weight off and on for years. Got serious about losing it in February of 2004 - about 6 months after my mom passed away with "morbid obesity" being one of the main reasons given on her death certificate. I started working 3rd shift May 2005 and still managed to do pretty well until I got serious with my boyfriend (Johnny's dad). I got comfortable and the pregnant and have just had a heck of a time figuring out how to do things ever since. I STILL haven't figured out how to work, sleep, parent, eat properly AND exercise but I've found some great support so far here at 3FC and hopefully also just found some with people who have schedules as messed up as mine ;)

06-23-2008, 08:55 AM
Welcome to our group, Karen!

Even without all the complication the rest of our lives throw at us, we're already at a disadvantage for losing weight just because of our work schedules. That doesn't mean we can just make it an excuse for being overweight - I think we can all come up for excuses for how we got here. But it is important to keep in mind when you work work work to get that weight off and it just doesn't want to go. According to all the studies, our work schedule really messes with our metabolism. We can eat and exercise the exact same amount as a daytime sister of similar age and weight and see less of a result. One study tracked people after weightloss surgery (I forget if it was sotmach stapling or the one where they remove part of the large intestine) and shift workers had a really significantly higher failure rate.

It's not fair, but it's a reality we have to live with.

I think the "many small meals" thing helps. It keeps our metabolism ticking along rather than the rollarcoaster our schedule wants to put it on. And someone early on pointed out how starting out with some protein helps jumpstart your metabolism when you first get up.

Yesterday I didn't have energy for anything much. I didn't even enter my food into fitday, that would have taken too much thought. But I did toss some very trimmed turkey breast strips into the crock pot along with a packet of taco seasoning. Today I have yummy taco turkey in the fridge. I can mix that with some rice (also cooked ahead, left over from a dish I made for the Church supper last week) and put it in a pita or wrap for lunch. All week long, if I am too tired for anything else, at least I can grab a reasonably healthy sandwich. That and a piece of fruit will keep me going for quite a while.

06-23-2008, 02:33 PM
Hiya whoopsieD, crazyN & All Shifties!:hug:

Just Magic Bulleted a protein shake and am forcing it down this Monday "Morning!"

Resolution #1 of getting something in me when I wake up irregardless, taken care of!:carrot:

My other Resolution for the week is to somehow stop eating when I get in from 2nd shift.

Thinking I just gotta DO IT.

Menopause has my metabolism at a stock standstill.:mad:

Shift work as we age doesn't help anything.

But agree - It IS what it IS!:cool:

No way could I switch back and forth - just no way.

Have a Great Monday ALL - ttyal!:)

06-23-2008, 04:07 PM
Aud, instead of saying "no eating when I get in from second shift" (for me it's when I first get in to work for my shift - I go into graze mode!) try to be prepared ahead with something you can eat waiting for you in the fridge. A piece of fruit, a healthy sandwich, or a portion of leftovers.

I only have so much willpower and "behavior modification" in me on any given day. if I can't totally stop the bad habits I can at least make them less bad. At least that's my theory.

06-23-2008, 06:00 PM
Welcome Karen! You'll find a lot of support here!

I'm off to work ladies, have a great day!

06-24-2008, 05:33 AM
2 1/2 hours left to my night and I cannot WAIT for it to be over and done with! I was already having a pretty lousy evening to start out (gained at my weighin) but I figured I would cheer myself up some and order in a nice big salad for dinner from my favorite place ... only to find out that they had closed early tonight due to a fire in the place next door to them! SO I haven't eaten in about 12 hours and it's starting to make me more than a little cranky. The only thing that's even remotely safe to keep in our community fridge here at work is my bottle of salad dressing spray ... and that's only safe because I've written my name on it AND threatened the lives of each and every co-worker that also has access to it. I would have brought something with me but, like I said, I had the big plan for the big salad. Hopefully I'll end up having a bunch of early risers at the hotel this morning and they'll keep me busy enough that I won't necessarily notice the hunger as much.

06-24-2008, 06:47 AM
Hello all my awesome shifty sisters! :yay:

Karen I love your tickers! Your exercise goals are inspiring! I am terrible about getting the cardio in, you go girl!

Like Vlad, I've also found that many small meals helps. I try not to graze, yet also to not wait and eat too much when I get a minute to finally sit. I do so much better when I'm sticking to my small meals. And I can totally relate to people taking your stuff out of the work fridge. Grrrr!

And don't let that gain upset you. I posted somewhere in this thread about my scale experiments and weight fluctuation. Just stay on your path and don't let the scale thwart you. Ignore that fluctuation. You are on the right road, and you will reach your goal!

I'm also a less bad kind of gal, Vlad. Sometimes I just gotta be human. I find the key for me there is to get right back on my horse the next day. Like tomorrow for instance. We are having our family Litha celebration. We celebrate this longest day of the year on the 24th & right on into the 25th. There will be food, fire pits, margaritas, and a big *** home made slip-n-slide. I am going to be oh, so very human. :hat:

But I will get right back on my wagon come Thursday. Yes I will, yes I will.

Aud, I can't switch back and forth either. I am a nocturnal girl through & through. I tell people the only difference between our family schedule and others, is that the moon is up instead of the sun. We likes it that way. :) I just don't see how you do it, Operator. You amaze me... :hug:

Hope you are all having a glorious day! ***MUAH***

06-24-2008, 06:59 AM
Jeannie - think of that slip-and-slide as a wet and wild cardio workout! And the margaritas just help you relax so you can exercise more!

It sounds like a really great party and that's the right way to spend the night - not working like we all do.

06-24-2008, 11:19 AM
Touch Down!!!:jig: I've made thru another Graveyard rotation!!!:hat:

Actually, Jeannie, I don't see how y'all do straight graves. Like many of us, I have kids(and even if you don't the banks and stores usually are open during the day) so I have to switch back to day life on my days off. At least for 16 days in a row, I get to have my work and off time match up. My X worked a 7day long change shift, 12 hr. I don't have a copy of it handy but the biggest hardship is one week you work 3 days then come back the next night for 3 graves. But, in return, 2 weeks later you get 7 off in a row. The weeks in between are 3-4 and 4-3. Now that he's gone Management and works "Banker's Hours" he hates his job and since we live 8 hrs. away, he never gets to come see us.:mad: In fact, most of the people I know that do rotating shift work and have done Long Change won't give it up. Non union mines would Wildcat Strike over it.:club: But in WY, unlike UT, the men(and usually the women) have some balls.

Really, I think when the mining industry went to 12 hr. shifts is when the folks started becoming psycotic.:crazy: My X was on reverse rotating 8s when we got engaged. They went to 12 hr. Long Change before we got married. Basically the man I married wasn't the same one I got engaged to. You can't do jack sh** after working 12 hrs that's of any value.:tired: Especially since most mines are between 30-45 min from town. That's a damned 14-15 hr day. Atleast my mine is about the only one near a major city. I'm lucky, from my house it is a 20 min drive.:cool:

OK, I could go on but I'm kinda diving and I don't want to babble.:blah: Um, I think maybe I should go to bed. :yes: Love all you Shifties!!! I'll be back.

Oh yeah, and today was my official weigh in and I dropped 5 lbs. :goodscale

06-25-2008, 01:40 AM
Well, I finally woke up. But, not really.:tired:

What a week from ****. EVERYONE was dragging and half pissy. Me, I was full on pissy.:tantrum: Only 5 women on our team, but the entire mine had PMS.:bomb: Then last night went to s**t.

The A/C is out in the ready room and we had pizza last night. So everyone got stuffed(I did good, only had 2 small pieces) and hot, then had to sit thru an extended preshift meeting.:blah: By the time we got on the buses, no one was in a good mood. A thunderstorm just skimmed by us, but lightening hit and knocked out half the mine. Besides 4 shovels and several drills, it killed our computer communications with production control and mine care(the maintenence hotline). It rained for about 10 seconds at which point my windshield wipers went out. Counldn't get a hold of mine care to get it fixed, but it was OK since it quit raining. Plus, I was in better shape than the guy who's truck caught on fire in the middle of it all.:hot: The suppression system put it out and he's OK. But, our field mechanic is on the rescue team, so he had to take the fire truck down, and no one could get any field work done on the trucks. What a Freaking nightmare. :yikes:

I'm so glad that week is behind me.:yay: I think I'm going to go crawl back into bed, or maybe under it.:dizzy:

06-25-2008, 11:09 PM
This is me yesterday:

And today:

OMG I'm so sore. But we had FUN! Hope you are all having a wonderful day, and get to play and :faint: real soon!

06-27-2008, 09:40 AM
Nette-Yeah, even if you get to enjoy family, it kinda sux that the reunions aren't held a night like us "normal" people live. Mine all live in different states, so it's kinda hard to keep in touch since they won't bother me with calls for fear of waking me up. I'm going to have my girls teach me how to MySpace so we can keep up with each other.

Karen- :welcome3: I have a Jonnie too, but she's a girl. Name fits though. But, now she's decided here name is Lee. Funny, I didn't name them after myself b/c I thought that was abit arrogant and now they both go by names that sound like cop offs of mine. Maybe they actually like me. And uh yeah, my food is fortunately in my bag with me b/c if anyone kiped my food out of the fridge I be running around with a baseball bat checking everyone's breath.:club:

Vlad-Hope your energy has come back. How in the world you're going to get by for the next month on 1on 1off is beyond me. Good Luck.:dust: It's good you have some recipe's you can make up easily. I'm trying to get my recipes together for when the time comes.

Aud-It really helps if you can jump start your energy when you get up. I know sometimes our stomach's don't agree with that, but you can train it with time.

Jeannie-:congrat: On having such a good time. We need to relax and enjoy ourselves too. I need to apply that lesson to my own life. It's a good kind of soreness ain't it.

Well Shifties, as you can tell, I've finally started coming back to sanity. Or atleast what I have left of it. Hope everyone has a great and wonderful week!!!

06-28-2008, 05:11 AM
Between TOM and sheer exhaustion I'm barely hanging in there. Right now I have more of a problem getting enough calories because I'm too tired. And the only thing I'm actually interested in eating is chocolate. However, I have one more night and then I have three nights off in a row. I'm pretty excited about those, you can be sure.

My schedule was supposed to go back to my "normal" 3 nights on, 4 nights off starting this weekend now that the other O/N person is fully trained. However, she appears to have quit. We don't know that, but she hasn't shown up for her last three shifts (I covered 2 of them) and isn't returning calls. She is on facebook though chattering away about this, that, and everything other than blowing off her job. Kinda boggles the mind. If the mind wasn't so tired...

I did actually finally put one of the Sara Ivanhoe DVDs in and watched it. I didn't *do* it, but I watched it through and my plan to to bring in what I need so I can start doing it tomorrow night.

06-28-2008, 05:59 AM
Yes Operator! A fabulous kind of soreness!!! I really love those family days we have. Between all the celebrating, TOM, and exhaustion, I'm still just maintaining my 8 pounds. But, I'm very proud of myself for maintaining it. Maybe I will kick it into gear and lose a bit more that I can maintain as well. Other than just sane these days, how have you been? ;)

Well Miss Vlad, no call no show at my job is t-r-o-u-b-l-e. 3 is fired for sure. What a tool, to take all the training and then just quit with not even a decent word about it. I would snoop to find if she's taken on somewhere else with your training. If you go through dealer school and then bail, you have to reimburse big $$$ for the training. What a jerk.

I hope you like the Sara Ivanhoe DVD. I really find her workouts challenging, yet relaxing and easy to follow. Have fun!

Shifties!!! Wake up! Has you all gone on vacation with Apple??? And just why, exactly, did you not swing by and get me? :dunno:

06-28-2008, 08:03 AM
I don't know as they have a strict policy about "no shows" and getting fired but I do know this girl has really burned some bridges. Vermont is a very small state and all the organizations that hire social work type people are pretty closely tied together. The one I work at is the probably the largest in the state, certainly it is the largest in this county which is where she wants to live and work. Pretty much she just eliminated all the jobs in her field within an hour's drive. Not so smart a move for someone just outta college with all those school loans to pay off...

I am looking forward to the Sara Ivanhoe workout. I watched the yoga/weight one last night. I have some 2 pound weights already so I'm all set.

And I think I can have my ticker on the bottom of my posts now... so let's see if it works! (edited to add: hmmm, apparently not quite yet... maybe I'd better read the destructions...) (edited again! it works it works! I have to update it but it works! Go me!!!!)(edited yet again with the updated info...)

Now that I have my ticker... what I'm really looking forward to is seeing that I have less than 100 pounds to go to reach my weight. That will be very exciting (kinda sad to have gotten so far away from my goal but great to be under 100 pounds left to lose. Then my next big goal will be to get under 200 pounds... been a long long time since the scale has been under 200... but one thing at a time)

06-28-2008, 05:28 PM
Hiya Shifties!:hug: *glugging down a protein shake as I type* Had an early morning funeral for a former boss this week and really got whacked by hours change. Again, just don't know how anyone can do it. Good news is that our plant is on its 2 week shutdown . . . I've got about 20 hours of beautiful sleep under my belt andready to ROCK IT!:carrot: *joining Apple Cheeks in Vacay-Bliss!;)

Speaking of AP . . . had the wide awakeds late in the Wee last nite and saw her pics in the "Mini-Goal" section - AWESOME 30lb change! YOU GO GF!:carrot:

ITA that those kind of hours would definitely make for a Psycho-Workforce, Operator.:dizzy: Glad to see another Blue Collar Gal on the Boards - I work in a Truck/Bus Factory as a Union Rep.

So glad you had a blast with your Family, jeannieTW! We're getting ready to take a trip with some family - can't wait!

Tx again for starting this Thread Vlada - so great to find some chicks who know what a world - oh whattaaaworld - us shift workers go thru!:cool:

Ohhhhhh crazyNETTIEEEE & WHOOOOOPSIEDDDDDDDDDD???? Where'd ya go???

06-28-2008, 07:20 PM
Along with the difficulties of eating right and fitting in exercise of shift workers ~ can any of you offer any helpful ideas about sleep? I have always worked nights and prefer that, but as time goes on, it has become harder and harder to be able to sleep in the day time. It has gotten to where I can get only a couple hours of sleep after I have worked all night. Then on my nights off, I seem to sleep extra long ~ like my body is trying to get caught up. I finally got desperate and went to the dr ~ she gave me medicine ~ Provigil ~ which was originally intended to help keep people who have trouble keeping awake ~ awake. I told her I didn't for the life of me understand how medicine that is to keep one awake will help me sleep. She said that she has several patients/nurses who take it and it helps. I took it for the first time today (she told me to take it in the morning). It is my first night back ~ I usually try to take a nap before my shift and get maybe a couple hours. Today I felt sleepy, and layed down, but sleep eluded me. So, I am going to work with no nap tonight. I probably need to give it more time. I sure hope it works. What do you all do to be able to sleep working shifts?

Thanks for listening.

06-28-2008, 11:05 PM
Ok, I don't like your DR. That Provigil crap was flying around the mine last year and still gives me nightmares. Have a bunch of people not sleep all day then give them pep pills and put them on 100 ton machines and let's play pinball all shift with heavy equipment. Oh yeah, loads of fun. :bomb:

And she has nurses on it. Puhlease, now we know why in my family, one of us stays with another family member while in the hospital. These poor nurses are usually understaffed, overworked and it may pay well but it is not enough. In my hometown the nurses were even having to pull janitor duties and clean patient bathrooms in between rounds. Can't imagine how dosing mistakes could happen under those circumstances.:rolleyes: Hey let's add pep pills to the mix.

You know yourself what you need is sleep time, not more awake time. My X has taken Ambien for years and I've taken it a few times. We take it first thing when we get home if concerned about sleep. Personally, I don't like the new CR(continuous release). If I can get to sleep, I'm OK unless I get woke up. Then I'm screwed no matter what I do. The original could put me down in less than an hour. The new stuff takes longer, so I don't get as much rest.

This is in no way a reccommendation for Ambien or any other medication. But if your DR was paying attention she would have given you a sleep aid, not awake aid.

I have the aluminum foil on my windows and I keep my room cool. I try to go to bed at the same time as usual and when I switch from days to graves, I just try to make that AM instead of PM. If you get home early enough, try to avoid the sun and get to bed before it rises or gets bright. Keep the curtains throughout your house closed so you don't receive exposure if you can't get to bed right away. Also, avoid drinking anything for about 2 hrs. before bed and try to pee everything out before you go to sleep so you won't get woken up for that. My kids have dealt with this their entire lives, so they pretty well know not to mess with the parents when we are on graves. And, put a sign on your door warning away solicitors and visitors, unless you live in a bad neighborhood.

Then, go back to that DR and tell her where she can put that Provigil and see if you can find a DR that isn't a front for a drug dealer.

Good Luck Sweetie and try to get some REST.:hug:

06-29-2008, 12:24 AM
BTW, the reason I don't have a prescription anymore is b/c I found that if I take 1 Tylenol PM when I get home it does the job. Just be sure to take it 8-10 hrs before you're next shift to be sure it wear off.

Sorry to do a medical rant, but I am so tired of a health care system that pressures Drs into pushing drugs, turning nurses into zombies, patients into pill poppers and then being told by some Jacka$$ politician that it is the best system in the world. Tell me how good it is when you get rejected for treatment payments b/c you didn't get preapproval for the ambulance that came and took your unconcious hide to the hospital after a car accident.:tantrum:

Aud-Hello my sista union member!!!!!:hug: No I'm not a rep, but everyone on the team thinks I am just b/c I'm the one damned person out there who actually goes to the monthly meetings. Then guys who have been out there 5-10 yrs are asking me questions and I'm like "Dude, I've only been here 2 years, you tell me.":dizzy: They're like, "But your the steward" and I'm like "No, I'm just not a big bootlicking P***y." HEHEHE! Damn I wish we could find a few MEN to work out there.:s: I get tired of being the only one with any balls.

Vlad-Let us know how the video goes. I think there is a Curves up the street from me that I might look into. It's within walking distance, so there's that automatically built in. Glad you got your ticker.:carrot: I know mine helps me. Also, nice to know all you have to do is let "Karma" kick Little Missy in the butt.:kickbutt:

Well gotta get to bed. Day 2 tomorrow.

06-29-2008, 05:56 AM
Yay! Vlad has a ticker!!! I'm ready to cheer you on, girl! ANd I second the big THANKS for starting this thread!

Hey Aud, is that Sehrah Connah (best Schwarzenegger impression I can do), on your avatar?

Gayle, I tinted my windows, the darkest stuff you can buy. I did the whole house except the kitchen, and then I went twice on my bedroom windows. I still have heavy drapes in the bedroom as well, and the house stays much cooler in the summer! LOL

I have a window unit in the bedroom, because I sleep better when it's cold. That also makes a little white noise. I also have a machine that sounds like a thunderstorm. Search "noise machine" at Amazon, and you will find a lot of affordable little sleep gadgets that make noise like thunderstorms, surf, etc. Wouldn't trade mine for the world!

Occasionally, I have a bout of insomnia. When that happens I have a shot or two of Drambuie. It's fabulous. That stuff knocks me straight out. I do not like prescription meds, and I'm not a big drinker, so the sauce really works for me when I just can not manage to sleep.

I would have to agree with you Operator, about Gayle's doctor. I was just ranting right along with you, nodding my head and cussing the system! They get kickbacks, you know, whenever we fill an Rx with their siggy on it. I'd advise you Gayle, and everyone really, to find a doctor that truly has your best interest at heart.

Goodnight, sweet shifties! I'm hittin' the hay!

06-29-2008, 03:14 PM
The only time I take something to sleep is when I'm off like this and need to switch to days - usually take a 1/2 of Trazedone or a sip of Benadryl when everyone is beddingdown around @ 10p-11p . . . otherwise I'd havethe wideawakes til 5a or 6a.

I hate your Dr. too . . . also hate my own Dr. - just haven't found another one yet - complained to this Doc about my menopause symptoms combined with the woes of shiftwork - she told me I was BIPOLAR and wanted to give me LITHIUM!:mad:

06-30-2008, 04:43 PM
complained to this Doc about my menopause symptoms combined with the woes of shiftwork - she told me I was BIPOLAR and wanted to give me LITHIUM!

Shut UP! OMG Aud, that makes me SO angry!!!!! :rollpin:

When my youngest was a toddler she had an ear infection. Her only one. Her doctor gave us samples of something, with an Rx that she was very vehement about our having filled straight away. I cannot remember what it was now, but I remember being absolutely livid. Looked at the literature and saw that it was for allergy, not infection. The common side effects were just horrible, the rare ones certainly not worth the risk... And we had been with this group since her birth!

We stopped at a strip mall family med center on the way home, had her looked at by a doctor who treated her for an ear infection and recommended an honest pediatric group. I'm glad I have always been leery of doctors, and a shoot-from-the-hip kind of gal. Otherwise, my kids might be part of Generation RX. Did you know that's what some are calling our over medicated children?

Generation RX. :cry:

06-30-2008, 08:29 PM
Thanks for your suggestions for sleep help. I have already done the room darkening, fans and noise machines. Tylenol PM and other over the counter stuff. Medication wise ~ those things didn't help ~ that's why I finally went to the dr ~ out of desperation. I ended up taking that medication only two times. It didn't rev me up, but it made me so I couldn't sleep when I needed to and felt sleepy when I wanted to be awake. Thank goodness she had given me samples to try and I hadn't wasted money on a RX. I will go back to her and see what else I could try. I don't think she is a bad dr or a dishonest one. She has taken good care of me so far. Maybe the med helped some people, but what works for one doesn't necessarily work for someone else. Wish me luck.

Take care

06-30-2008, 08:35 PM
let's see...

Sleep - I don't take anything to help me sleep. I'm usually so sleep deprived that I can sleep anywhere anytime. There are days I do have trouble getting sleep - usually the last of a string of days off. Then I'm pretty caught up and I have trouble getting an hour or two nap before heading in for work. But I try to at least rest in bed, reading if not sleeping. I can always sleep the next day for sure. But I don't have kids to plan my sleep patterns around either. I'm sure that would complicate things no end since "anywhere anytime" doesn't exactly work when you have kids to watch. I don't black my windows or anything but I do sleep with a fan blowing - one I like the breeze and two, the white noise blocks out various other noises.

Doctors - Aud and Glynne, I'd be inclined to bite your doctors. I feel very lucky that I like mine. But then I know she'd never recommend drugs for me, she knows I don't like to take any drugs ever other than advil. I will if I have to, like antibiotics for a UTI but mostly I try to avoid all medications as much as possible.

Yoga workout - ye gods... the work out ain't so bad and Sara Ivanhoe is easy to follow. But the yoga... Let's just say this body sure don't bend like hers. She wraps her skinny little arms around each other in a standard pose - well, I can try, but my arms only go about half around each other. But I'm sure between practice and less weight on my arms eventually I'll get better. The 20 minutes sure goes by fast.

I'm on my first of three days off in a row for the first time this month. I am in heaven!

07-01-2008, 04:50 AM
Mark your progress Vlad, because if you keep at the yoga you most certainly will be able to bend like Sara, eventually. It's amazing! And you will really feel a difference in your joints, your mood, just everything. I feel so much better when I am making time for yoga every day.

07-01-2008, 10:34 PM
We're getting a little long in the pages here, so I'll start a July thread so we don't break the 500 posts limit.

07-02-2008, 06:33 AM
Sounds good. Post a link to it here? So any of those who seem to have stepped away know where to find us. We seem to be missing a few...

07-02-2008, 10:27 AM
there's a 500 post limit? I wonder why. But I'm all for a July section so we can keep chatting.

okay, here's a link to our new digs: