One of the difficult things about my new eat-sleep-work routine during a set of mids is the change from only eating a snack with coffee between waking up from my evening nap and leaving for my shift to now eating my full "lunch" meal during that time. This was a change suggested during my boot camp nutrition consultation. I have to admit that it's helped with my energy and fullness level while on shift. However, there's a balance to be found between sleeping as possible while still leaving enough time for some cooking. Meal prep is helpful here but so are quick, healthy meals.
Last night, I had a fabulous, filling, satisfying meal made with 4 ingredients ... okay, 5 if you count a little salt. This is not a gourmet concoction by any stretch of the imagination! If I were to give it a fancy name, I'd call it a Quinoa Tuna Power Bowl. Just because...
The 4-5 ingredients to make a Quinoa Tuna Power Bowl include:
- 1/4 C uncooked tri-color quinoa
- 1 can chunk light tuna, drained
- 2 C broccoli slaw
- 2 T soy sauce
- salt, to taste
The only cooking included here is to cook the quinoa according to package directions (usually 2:1 ratio of water to uncooked quinoa) and to stir fry the broccoli slaw with the soy sauce in a pan coated with cooking spray. Then, simply layer the ingredients and mix together. Voila! Ready to enjoy. Personally, this is one of those meals where you just feel good after eating it. Like you did something good for your body.
Something else I've been incorporating into my pre shift routine this set involves the 100 squat-per-day challenge ongoing through the month of January at my boot camp. I've found that getting my 100 squats in immediately before leaving the house is a good way to wake me up and get me off to a good start to the shift.
So fellow shift workers... Anyone else have any good pre-shift tips that set you up for a good night? I'd love for you to share!
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