EP 181: 7 Foods That Help Nurses Gain Energy During a 12-hour Shift

EP 181: 7 Foods That Help Nurses Gain Energy During a 12-hour Shift

7 Foods That Help Nurses Gain Energy During a 12-hour Shift

Our diet plays a big role in keeping our bodies in shape. As nurses, we owe our bodies healthy and nutritious food. When we eat a well-balanced diet, we have more energy to do our job. It is why it’s best to know the 7 foods that help nurses gain energy during a 12-hour shift. Eating the right food will give you the best energy and avoid the stress that a 12-hour shift can give. 

In this episode, we will talk about the 7 best foods you can eat to keep up with your long shifts. We also had the chance to talk to Alandra Segoviano. She is a writer for wellandgood.com and is interested in the lifestyle of a nurse.  She is curious about what foods we eat on shift and why.  So if you are as curious as her, then this episode is for you. 

Diet vs. Lifestyle

Temporary Diets don’t work. You must find the food you like to eat and eliminate all the process stuff.

People see the results of diets because they just end up eliminating calories. Any diet will work if you just decrease the number of calories; everyone will find success in that. 

Intermittent fasting is beneficial, especially on nights. 

  • Working all night doesn’t mean you have to eat all night.
  • 16-8 is the one we usually do. We stop eating at midnight. 
  • Different associations with food. It becomes more of a fuel

Benefits of Intermittent fasting:

  1. Increases metabolism
  • In intermittent fasting, your metabolism does not decrease because fasting is short-term.
  • The way intermittent fasting indirectly boosts your metabolism is through norepinephrine. During acute starvation and short-term calorie negligence, your body increases norepinephrine levels. Norepinephrine causes an increase in the release of glucose. 

2. Immune function

  • Autophagy is the process of programmed cell death. It is also the ability to find damaged cells and destroy them.
  • On the immunological level, it is also breaking down white blood cells for resources to rebuild. White blood cells are a general term to associate all our immune cells. Our body naturally breaks down damaged cells and uses those components to create new mature white blood cells for the future.
  • Decreases oxidative stress and inflammation. Long-term effects of oxidation and inflammation increase the risks of developing cancer and other chronic diseases. A decrease in chronic disease, in turn, helps decrease the immune system’s workload.

3. Brain function

  • You take the work and time needed to consume food and put that effort into brain function and mental processing.
  • Increase a hormone called BDNF. Studies show that The chemical Brain-derived neurotrophic factor (BDNF) is decreased in depression and other brain issues. An increase in BDNF can make you feel better on a neurological level.
  • Builds self-control

4. Liquids 

  • You need to drink more water. This especially helps with hunger and craving. 

Food

Meat, including seafood – simple, protein keeps you fuller for longer. It’s the building block of life. 

  • Meat protein vs Plant-based
    • Research shows that meat protein 
      • Meat resulted in a more significant gain in whole-body net protein balance above baseline than the ounce equivalents of plant-based protein food sources. The improvement in whole-body net protein balance was due to increased protein synthesis with all the animal protein sources. In contrast, the egg and pork groups also suppressed protein breakdown compared to plant protein sources [1].
      • Steak, chicken, beef, pork, salmon, and shrimp. 

Fruits

    • Berries
      • Taste the best. Lower in calories and lower in carbs
  • Antioxidants
    • Help keep free radicals under control and helps decrease inflammation.
    • blueberries, blackberries, and raspberries have the highest antioxidant activity of commonly consumed fruits, next to pomegranates.

High in fiber

High nutrition content

      • Vitamins like C, minerals, Magnesium

Vegetables

  • The consistent vegetables we eat are mushrooms, potatoes (sweet and regular), onions, swiss chard, and greens.
  • Explore different vegetables and find ones you can consistently eat.
  • Basic building blocks for life. 
  • The primary source of all major vitamins and minerals for our body to function and present inflammation.

Greek yogurt and peanut butter

    • Unsweetened Greek yogurt with some fruits and granola
  • Great for gut support
      • Probiotics. Make sure it says Live and Active Cultures (LAC)
  • Bone and muscle health
    • Protein, calcium, magnesium, and phosphorus.

Oatmeal

    • Oatmeal with milk and butter, not water. 
    • Good source of fiber, protein, and antioxidants. 
  • Beta-glucans
    • Beta-glucans have been tested to lower blood glucose concentrations and decrease hyperlipidemia and hypertension [2].
    • It might prevent the body from absorbing cholesterol from food. They might also stimulate the immune system by increasing chemicals that prevent infections.
      • Essentially helps neutrophils travel to the site of infection faster and improves their potential to eliminate the bacteria they find there.

RX Bars

  • 3 eggwhites
  • 6 almonds 
  • 4 cashews
  • 2 Dates 

Recently – easy-to-eat salads with a choice of meat, romaine lettuce, cucumber, tomato, sprouts, avocado, red onion 

Primal Kitchen dressings – Cleanest dressing, based on olive and avocado oils. All are healthy foods that help nurses last their 12-hour shifts.

Learn what foods you can eat during your long shifts by watching the full episode here 👇

TIME STAMPS:

00:00 Introduction
01:44 Peters nightshift nurse life
03:42 Night shift eating pattern
06:44 What veggies and fruits for a nursing shift
10:09 Best protein powders
12:01 Water Intake as a nurse
16:21 Truth about dieting
17:34 Matt’s daily diet
19:55 Easy nursing snacks for nurses
24:05 How to prevent carb crashes and feeling tired
28:17 4 main food categories for good health
29:25 Avoid sugary foods at work
30:46 Caffeinate properly as a nurse
32:49 When do you get used to night shift?

 

About Cup of Nurses

About Cup of Nurses

About Cup of Nurses

Welcome to the Cup of Nurses podcast, your source for current health news and hot nursing topics. We are Matt and Peter, and we love helping nurses. 

Together, we have over 5 years of experience in various nursing fields ranging from the ICU to travel nursing. Through numerous hospitals and units, we gained a vast perspective on nursing and how to navigate healthcare. 

Our Mission

Our mission is to change the world, one conversation at a time, to help you renew your mind and spirit as you face the realities that a career in nursing often brings. We have had podcasts for over 3 years and don’t see slowing down in the future. Being who we are, we like to keep things raw and unfiltered as we stay true to ourselves, sharing what our lives are like both on and off the clock. We had a different upbringing, being born in Poland, eastern culture, so we love to share our unique lifestyle off the clock. 

Sugarcoating information or glossing over tough issues is not our thing. We face topics head-on, debate the subjects at hand and let you make your own decisions. The guests we bring on also help us on this mission as they share their experiences in various areas of life. Everyone in society should have a unique perspective on healthcare. This is why we encourage everyone to look into the topics we discuss on the show. 

We want to mentor you in your nursing career both on and off the clock. And maybe, you may also be an outsider, trying to gain a perspective on healthcare. 

As you enter nursing school, we are here for you. We provide education and tips on how to survive through those difficult semesters. To simplify things, we’ve even put together an NCLEX study guide to simplify your process. 

Called to Serve as Nurses

Nursing is hard, but it is also very rewarding. if you’re a nursing student, nurse, or someone interested in greater quality of life, you’re in the right place. We have a ton of information on Cup of Nurses.com about everything we talk about on the podcast and tailored merch on the Cup of Nurses’ shop. If you want to connect with our community, join our FB groups and follow us on social media. 

Education and science have been our biggest influences when it comes to the mission we have for Cup of Nurses and our other brand Frontline Warriors. Education is important to be successful in any area of life. Do you want to lift properly? You need to research and learn about the subject. We love podcasting about new subjects and looking behind science and research. 

The self-improvement journey was another avenue of interest we had in our lives. The pursuit of happiness is in everyone’s vision, but we realize that external satisfaction is only half the trip to tranquility. Through the self-exploration journey, Frontline Warriors started.

What Cup of Nurses is All About

We want to help support like-minded people on the same journey, rising to a higher vibration of this planet. As we worked in healthcare, we realized that healthcare professionals need self-care more than ever. The change starts within, so we all need to awaken to our inner journey and help improve healthcare. 

Even though the world is full of suffering, it is also full of overcoming suffering. Consciousness is the key. We are all on the battlefield inside of our minds, so why not be a warrior on this journey of life and have the support of like-minded people? Join us on wearefrontlinewarriors.com

We have also taken matters into our own hands to help the healthcare industry with our app Prnto. Our goal is to make our app a one-stop and transparent platform for medical professionals to find superior employment, advance their education, find valuable information, and participate in a community with shared interests.

We are here to create more purpose in your career, health, and leisure time. Arm yourself with the latest knowledge and keep your heart full with the most up-to-date information from Cup of Nurses. If you listen to the show and enjoy what we do, it would mean the world to us if you leave a review and share the show. 

Learn more about us by clicking here 👇

 

6 Key Points in Nailing Your Travel Nurse Interview 

6 Key Points in Nailing Your Travel Nurse Interview 

6 Key Points in Nailing Your Travel Nurse Interview

Are you interested in working as a travel nurse? Nailing your travel nurse interview is the key to your success! But how can you do that? What are the critical points in answering an interview for this position? 

How to Prepare for your Travel Nurse Interview

Your travel nurse journey begins when you pass your travel nurse interview. Here are helpful ways to do that:

1. Conduct your research about the healthcare facility.

The first thing you must do is research the company, health care facility, or clinic interested in working as a travel nurse. For a potential employer to be interested in you, you must also show them that you share the same sentiment. 

Reading about the facility before the interview helps you know the kind of nursing services they offer. It will also give you an idea of what they are known for (ex., if they specialize in treating cancer patients, care for the elderly, etc.) and if your skills match what they are looking for. It is also essential for nailing your travel nurse interview on your first try. 

2. Get a grip on what travel nursing is.

As a nurse, your primary concern is to take care of patients. However, as a travel nurse, your contract is a bit different. Your first travel nurse job may vary from the usual staff nurse duties. Having a broad understanding of what this job is about can help you nail that interview. 

For your first interview, you must show your ability to organize and prioritize tasks even with few instructions. Your ability to adjust to different settings and willingness to float is essential to let your future company know. 

3. Ask your travel nursing agency for help.

Use your travel nurse agency if you want to pass the interview on your first try. A good travel nursing agency will help you go through the process of your initial onboarding [1]. They can walk you through what you need to know and how you can answer the health care company or facility correctly. 

Your recruiter is familiar with the clients, personalities, and even the staff. They can fill you in with that, so it is easier for you to answer questions.  It is also your recruiter’s job to act as your career coach. They can help you create a better resume and even schedule mock interviews. This way, you are fully prepared for the travel nursing interview. 

4. Create an ideal interview setup.

Understand that there will be times when the interview for your travel nursing job will not be face-to-face. Of course, there will be instances when you will be asked to come for an interview. But most of the time, it could be via video chat, phone, or video apps like Skype, Zoom, and Google Meet. 

Whether you are asked to come for a face-to-face interview or video call, you must wear clothes suitable for the interview. Wearing appropriate attire for this interview is a must. The right clothes help, of course. Keep in mind that you are a professional, so you also have to dress to impress. It will also show how confident you are. 

If, by chance, you are asked to do a video call for an interview, make sure to check your setup. Ensuring that your mic is working correctly, the audio is good, lighting is enough to light your face, the internet connection is excellent, and your camera is working correctly are essential in helping you land that job. 

5. Be ready to answer their questions.

During the interview, make sure to take the time before answering the question. Ask your travel nursing agency if they can give you an idea of the questions that companies usually ask potential nurses. Since they know the clients better, agencies can provide you with some tips on what is expected during the interview. Here are some common yet essential questions that potential clients will ask you:

  • Why do you want to be a travel nurse? – this is the part where you can “sell” yourself about your interest in becoming a travel nurse. Show your excitement and eagerness in this field, and why you chose this path, they might consider you for the job. 
  • What are your strengths and weaknesses as a travel nurse or a nurse in general? – if you decide to answer this question with a weakness, make sure to follow it with your strengths. Be sure to emphasize this strength and tell them how this has helped you in your career as a nurse. 
  • How are you in your current nursing position? – reflect on your current work status, your education, and credentials. Tell them if you have any plans for additional education or certifications in the future. 
  • Can you share or describe an experience where you have handled a difficult patient? – in this question, share any experience that you may have when it comes to handling unruly patients. Did you have a good experience? If yes, explain how it went and what you learned from that experience.

6. Don’t be afraid to ask your questions as well.

An interview is not a one-way street between you and your potential employers [2]. It would be best if you also asked questions to show them that you are genuine in your interest in working as a travel nurse. 

It is always good to be ready with your questions once you set foot in the interview room. Your questions will help you determine if this is indeed a suitable travel nursing contract to pursue or not. 

What are the most common questions you can ask your potential employer? Here’s what we have gathered:

  • What is your policy or policies regarding floating?
  • Do you use any type(s) of charting? 
  • What kind of onboarding or orientation would be available to me?
  • How long does onboard briefing take?
  • Can you describe the culture of the unit/management?
  • What shifts are available, and what are your scheduling methods?
  • Is call available? If yes, is it required?
  • What are your overtime policies?
  • Do you frequently offer extensions for contract assignments?
  • Why are you bringing in travel nurses? 
  • Why do you continue to bring in travel nurses?
  • What are the nurse-to-patient ratios?
  • Do you require a patient ratio?

You can also add your questions to our list. If you don’t have any in mind yet, this would be a great way to engage with the potential employer. 

Your Takeaway

Being a travel nurse is ideal for nurses who want to avoid hospital politics and enjoy working and exploring in different locations. If this sounds like you, it would be best to contact a travel nurse agency for an assignment. 

Before you sign a contract, an interview is conducted to see if you fit the position. Coming in ready and confident for the job is a must. Hopefully, our post gave you an idea of what to expect during the interview. So, break a leg and nail that job interview! Good luck!

 

Ep. 180: How Your Mindset Affects Your Life with Gary Clinton

Ep. 180: How Your Mindset Affects Your Life with Gary Clinton

How Your Mindset Affects Your Life with Gary Clinton

Your mindset affects your life in ways you don’t even expect. The truth is that many factors could affect our mental health. It could be stress, frustrations, or pent-up emotions that we cannot express. It could also be pressure at work, studies, or it could also be the way you think. We tend to put pressure on ourselves. And when we can’t fight these, it will indeed affect us. It is also the reason why many of us suffer from depression and anxiety. 

But is there a way to combat these mental health issues? How can we keep a healthy mind? And most importantly, how can your mindset affect your health and life in general?

In this episode, we would like to introduce you to Gary Clinton. Gary Clinton is a mental health enthusiast passionate about mental health, dreams, nutrition, fitness, and creating a ripple effect on this earth to change human consciousness.  He will help us understand how our mindset affects our life

We talk about the philosophy of life and how Gary overcame depression to become the person he is today.

QUESTIONS FOR GUESTS

The questions below are some we’d like to tackle. We go off-topic, so we don’t expect to hit them all. If you have any ideas, please let us know. We are looking forward to our conversation!

These are the questions you had in Calendly. We’ll go off your questions and wherever else our conversation goes.

QUESTIONS:

You told us that you lost your father, how did you cope with a death of a loved one? How did it affect your childhood?

  1. What were you trying to emotionally escape from? How did you deal with depression?
  2. What is the value of talking to someone?
  3. How do you clean up the mind?
  4. What are non-negotiable habits? And how important are they?
  5. How do you describe life and suffering in a metaphor?
  6. Any words of wisdom for people suffering from depression?
  7. How do we overcome suffering?

ENDING QUESTIONS

Before we end the show, we have one last question we like to ask all our guests.

If you had the opportunity to have a Cup of coffee with anybody one last time, who would it be & why? 

To learn more about how our mindset works and mental health, check out Gary on Instagram @mentalhealthhelp.ie for more helpful lessons and tips that you can use in life.

Learn more about your mindset by watching this full episode. Click here for the best advice! 👇

TIME STAMPS:

00:00 Introduction
01:38 About Gary Clinton
05:58 How acceptance molds our future
07:57 Coping with the loss of a father and Healing Childhood
11:13 Escaping emotions and dealing with depression
14:48 Value of talking to someone
18:13 Goals, Dreams, and going through change
21:36 Shifting perspective
25:39 Tools to keep you on track
27:33 Cleaning up the mind
32:43 The non-negotiable habits
40:18 Metaphors for life and suffering
58:19 Wrapping up the episode

EP 179: Healing Healthcare With Annette Tersigni

EP 179: Healing Healthcare With Annette Tersigni

Healing Healthcare With Annette Tersigni

Healing healthcare should be our number one priority. And as nurses, our health matters the most. We must take care of ourselves physically, mentally, and emotionally. While eating right and doing exercises is a must, it is also essential to take time to breathe and prepare your mind for the tasks ahead. 

Remember, our daily lives as healthcare professionals can be grueling, and our patients rely on us. We cannot serve others if we don’t serve ourselves first. It is why learning to take care of our mind and body plays a vital role in our everyday lives. How can you do this? Is there a trick to being “superhuman”? Of course not, but the good news is that there are plenty of ways to do them. 

In this episode, we would like to introduce you to Annette Tersigni. Annette is a former Hollywood actor, and Cover Girl turned nurse healer and wellness crusader. She is the founder of YogaNurse® and YogaNursing, a new movement in health care, nursing, and yoga. For 25 years, she has motivated thousands of nurses, patients, and students to live more enlightened, healthful, and spiritual lifestyles. 

We talk about how nurses handle trauma and the powers of mindfulness and wellness. 

QUESTIONS FOR GUESTS

The questions below are some we’d like to tackle. We go off-topic, so we don’t expect to hit them all. If you have any ideas, please let us know. Looking forward to our conversation!

These are the questions you had in calendly. We’ll go off your questions and wherever else our conversation goes.

  1. When did you decide to merge nursing and yoga practices, and what inspired you?
  2. How has Yoga helped you professionally and personally?
  3. Tell us more about your teaching and how your training differs from other yoga styles.
  4. How can yoga help nurses in both their personal and professional lives?
  5. Tell us more about the YogaNurse Model of Care as an adjunct therapy in patient care.
  6. How would you describe nursing leaders’ desire to support nurses’ role in contributing to yoga and nursing as a successful holistic modality?
  7. Please share your landmark news about the “Yoga Teacher Training. Exclusively for Nurses!”

ENDING QUESTIONS

Before we end the show, we have one last question we like to ask all our guests. If you had the opportunity to have a Cup of coffee with anybody one last time, who would it be & why? 

You can find Annette on Instagram at @yoganursefounder or visit her website  https://www.yoganurse.com/ or be part of her yoga academy and training https://yoganurseacademy.com/the-yoganursing-essentials-training/.

Let’s learn how we can take care of our health as nurses by watching the full episode here 👇

TIME STAMPS:

00:00 Introduction
01:52 About the guest
05:36 How did you get into nursing?
09:24 Nurses are the most trusted profession
10:09 How do you view consciousness?
11:39 All illness starts in the immaterial world
14:17 Changing the nursing conscious
15:03 How do you change trauma and heal healthcare
20:11 How do you heal the nursing consciousness?
22:11 Becoming the healer: 3 sacred remedies
26:54 Where to start awakening your consciousness
29:38 How to find your internal voice
31:56 The gap between our thoughts
35:31 How do you heal the inner child
40:08 Looping in the victim mentality
43:25 Wrapping up the episode