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?

 

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

EP 177: Treating Mental Illness With Morgan Murray

EP 177: Treating Mental Illness With Morgan Murray

Treating Mental Illness With Morgan Murray

Many of us suffer from certain types of mental disorders, and treating mental illness early on is essential to help the individual. Reaching out to talk to someone, seeking medical help, or getting the proper diagnosis can help you in many ways. And while no treatment can cure all, individuals can choose a combination of treatments that works best for them. 

Our Guest

In this episode, we would like to introduce you to Morgan Murray. Morgan is a board-certified psychiatric nurse practitioner from Baltimore, Maryland. Morgan has been a travel nurse since 2014 and worked across the United States.

She also owns a private mental health practice and works as a private contractor. She also is the co-author of ‘So you want to be a nurse,’ a how-to guide for success in nursing, travel nursing, and opening up your practice from A-Z.

We talk about the roles of a psych NP and how mental health issues are treated. 

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!

  1. Morgan, can you tell us a little bit about yourself?
    • Where has your nursing career taken you?
    • How was the transition to becoming a psych NP, and why did you choose psych?
  2. How does it feel to own private practice?
    • How did you get started with it?
  3. You grew up in Baltimore, Maryland. How was life there for you?
    • I spent a few weeks there, and it is similar to Chicago. Lots of drugs, homeless, and violence. 
    • Did growing up there push you in the psych direction, or is there an event in your life that inspired you to pursue psych?
  4. As a psych NP, what do your day-to-day activities look like?
    • Many nurses want to become psych NPs. Can you offer some insight on schooling and what your career consists of?
  5. You’re at the forefront of mental health. Are there specific mental health issues that are more prevalent than others?
    • What percentage of patients benefit from psychiatric drugs? We’ve heard it’s around 50%? 
    • Psychiatric medications alone do not cure mental illness. Are there adjusted therapies people do?
  6. What are some positive mental health techniques nurses can do when they are stressed out, anxious, or depressed?
    • How can we stay healthy mentally? 
  7. You’ve studied under financial experts such as Dominique Broadway and Jeremy Schneider; what was your biggest takeaway? 
  8. You’ve also coAuthored in a few books. What made you decide to write books?

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? 

If you are interested in psychiatric nursing and want to learn more about it, you can follow Morgan on her Instagram @morgansandiego or TikTok @morgansandiego. You can also check out her website https://www.iambeyondmedicine.com/ and ebook at www.iambeyondmedicine.com/shop to learn more about the world of psychiatric nursing.

Watch the full episode on how to treat mental illness by clicking here 👇

TIMESTAMP:

00:00 Introduction
01:58 About the guest
04:05 Difference between an RN and an NP
06:52 Owning a private practice
10:30 Roles and responsibilities of a Psych Nurse Practitioner
12:10 Common mental health problems pre and post-pandemic
15:15 The much-needed change to improve our healthcare system
17:06 How effective are psychiatric medications?
18:51 Medication Side Effects
21:18 Dealing with side effects
23:51 Signs of a Getting Well Patient
26:53 ADHD
29:46 Selfcare routine
32:01 What made you decide to write books?
33:42 Being financial literate
38:57 Life Advices to share
40:44 Wrapping up the episode

How Nurses Cope with the Death of a Patient: 7 Ways to Do it

How Nurses Cope with the Death of a Patient: 7 Ways to Do it

How Nurses Cope with the Death of a Patient: 7 Ways to Do it

We all die in the end. It sounds morbid, but this is the reality and commonality for us all. For nurses, dealing with a patient’s death can be traumatic in some ways. How do nurses cope with the death of a patient anyway? 

How to Cope with the Death of a Patient

If you are a new nurse and have just experienced the death of a patient, it can be overwhelming. It is not always easy to deal with it. And just because you are a nurse, that does not mean you are immune to grieving. Truth is, it is part of the challenges nurses face. We do grieve for our patients, and we do these seven steps to help us cope with the loss. 

1. Understand that Death is Inevitable.

When you understand that life is a cycle, it is easier to cope with all the stress. We all are bound to die at some point, and while death can’t be avoided, you should accept that this is part of life. Of course, accepting it does not mean you are someone who doesn’t feel anything. You do, but you understand better, and as a nurse, it is part of your understanding that all life comes to an end. 

2. It is part of your job. 

As a nurse, dealing with loss is a daily part of your life. Showing empathy toward your patients is what makes you an excellent nurse, but it can also be painful when you lose a patient. You also mourn the loss whenever you lose a patient, and sometimes, longer than you thought you could. Death becomes personal for nurses with empathy, but they must also remember that it is part of their chosen profession. And as a nurse yourself, you must realize that your profession deals with caring for people, and grieving for your patients means you have done your job. 

3. Talking about it helps.

Being in the healthcare field means you are often surrounded by the sick and dying. Fortunately, you have coworkers and colleagues who have dealt with the same situation before. Whatever you are feeling, they have experienced it too. Processing your emotions out loud to another empathetic nurse can help you with that. Colleagues who have dealt with patient death can often relate to how you feel and may even advise you on what to do.

4. It’s OK to feel how you feel.

Sometimes, as healthcare providers, we often rationalize how we feel about the death of a patient. While this can sometimes help, this is not realistic. Of course, you have to remain as professional as you can be after losing a patient, but you can also feel sad about it. Understand that death is a tricky thing, but you are also entitled to feel how you feel. You can grieve for your patients in your way as long as it doesn’t affect your work. 

5. Take care of yourself.

As nurses, we often form a close bond with our patients. And when we lose that patient, we often find ourselves grieving for them like family. How nurses cope with the death of a patient can sometimes be more personal than anything. However, in the aftermath of this, you need to take care of yourself. Remember, your job as a nurse means taking care of patients. That said, you must also take care of yourself by getting enough sleep, eating well, and exercising regularly. 

6. Remember, you are making a big difference.

Part of a nurse’s job is to not only care for patients but their families as well. The loss of a patient can affect family members the most, and as a nurse, you have the opportunity to be there for them too. How you treat family members who suffer and talk to them can make a huge difference in their lives. It can also help them cope with the loss. So, in your little way, you helped them. 

7. Find an outlet to destress. 

Dealing with patient loss is no doubt stressful. How nurses cope with the death of a patient can sometimes be done creatively. If you are a creative nurse, finding an outlet to express your emotions can help you in a big way. You can try crafting, arts or painting, joining an art club, or anything creative. Nurses need a break, too, significantly when they are affected deeply by the death of a patient. Pent-up emotions can be deadly, so finding an outlet to destress helps. 

Your Takeaway

We all deal with death and dying differently. Choosing the path of being a professional nurse means you will be exposed to death more often than you think, so be ready for such cases. Remember that death does not mean you failed as a nurse, nor does it signify the end of patient care. 

Your life and job as a nurse are bittersweet – there will always be ups and downs. Always remember that the way you cared for and loved your patients will be remembered by those around them, so keep doing your best!