Snacks on the Job for Night Shift Workers

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registered dietitian and today we are
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talking about snacks on the job
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especially for night shift workers this
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is really important to make sure that
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you're staying well nourished in between
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your meals while you're at work so we're
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going to talk about some different
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components to your snacks how to build
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them and how to keep them on you when
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you're on the go maybe to prep them
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beforehand or you know have them in your
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pocket depending on what your situation
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is so we're going to dive in first to a
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little snack basic overview if you
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watched our plate Builder video that's
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also going to go over snacks but here's
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just a reminder for you so for snack
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Basics we're looking for a protein plus
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something else so your protein helps to
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keep you Fuller for longer support your
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muscle mass so I know we always hear you
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know muscle building but really it also
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helps to um just maintain your muscle
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and keep you healthy especially as
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you're aging we want to make sure we're
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keeping our muscle mass maintained too
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and like I said it keeps you full for
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longer as well it helps to um just slow
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down the digestion of your snack so that
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it you know digests for longer um over
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time your something else will often
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include your carbohydrates uh which will
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help you gain energy so that quick
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energy um and you also can get fiber
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from those which you know breaks down
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over time is good for your gut health um
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and your something else can be fruit
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veggies or starches and we'll get into
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some examples of that in a little bit
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here some key snack tips for you try to
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to eat two to three snacks per your
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eight hour shift so if you're thinking
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about how your schedule looks um no
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matter what time you're waking up or
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going to sleep you'll want to have a
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meal a snack a meal a snack maybe
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another snack maybe a meal and another
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snack if you need it um so that way
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you're kind of eating every two to four
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hours or so uh filling in those gaps I
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like to call snacks your stepping stones
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in between your meals um and tips here
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make your snacks easy make them easy to
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pack easy to prep easy to eat so that
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you don't have to think too much about
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it they're right on you and you don't
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have to like sit down and have a whole
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thing so protein ideas if you have
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access to a fridge um at your workplace
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things like yogurt cups individual
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yogurt cups are great cheese sticks deli
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turkey um hardboiled eggs you can either
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boil your own if you have time to prep
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or you can also just get bags of
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hardboiled eggs which are great um
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hummus is also a really good one if you
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don't have fridge access try to go for
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jerky especially if you can find a
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poultry jerky I know there's a lot of
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like turkey and um chicken jerky that
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you can try it's slower in fat it's
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going to be a little bit better as far
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as saturated fat goes um nuts are great
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seeds then you can make a trail mix with
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those protein bars protein drinks not
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bad options um like a protein drink like
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a protein shake um peanut butter is a
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really great one I know that Justin do
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that there's little individual packets
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too of peanut butter almond butter
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things like that um really great to keep
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on hand put in your pocket put in your
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backpack um and roasted chickpeas too
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you can usually find uh individual packs
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of roasted chickpeas or any other type
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of legum roasted at a Mame is awesome
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too so you can find those packs um and
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take them with
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you your something else ideas then so
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you want to pair those proteins with
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maybe a produce so a piece of fruit and
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especially something that's already in
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its own natural packaging so I say like
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banana oranges apples some that has a
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skin that you know you don't have to um
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like pack in something else uh baby
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carrots or veggie sticks are awesome
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celery sticks bell pepper sticks um
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really great options dried fruit is not
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a bad option either just keep in mind
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that a little goes a long way so if
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you're thinking about like a dried
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apricot for example you wouldn't just
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sit down and eat six apricots right you
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would have you know maybe one or two so
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just keep in mind a little goes a long
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way with those um dried fruits so that
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you don't want to overdo it um over time
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applesauce is also a really great option
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you can find those little uh individual
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packs too that are kind of like the
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squirt packs those are great great for a
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little pocket snack again you can put in
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your backpack put in your bag um they're
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individual and they usually don't have
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any other ingredients other than just
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applesauce which is great um and then
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carbs not a bad choice either to pair
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with your protein whole wheat crackers
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popcorn which is great popcorn's A whole
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grain which we love um granola is a good
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one rice cakes are awesome too um you
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can pair those with a lot of different
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things so here are some examples of you
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know all the things I just talked about
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um so yogurt cup with granola peanut
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butter and rice cake hummus and carrots
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like a whole trail mix with nut seeds
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and dried fruit maybe put raisins or
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crains or something in there beef jerky
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and crackers almond and popcorn cheese
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stick and apple one of my favorites um
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and a protein Barn grapes so you can see
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where you can pair that protein with
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your something else to get a nice well
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balanced well-rounded
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snack that's all we have today for
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snacks please reach out with any
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questions um and go check out our other
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videos for some more information thanks
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bye