Healthy Shift Kitchen Appliance Essentials

Speaker 1 0:00

Wonderful 360 , it's open line talk back , which means it's time for Thursday morning , the healthy shift . Here we go . Gonna be some sweet time coming down tonight . I bet you're singing right . Oh , you know , people like me are annoying in the extreme in what way ? Well , you know , does anybody care whether it's a zero or an O ?

Speaker 2 0:41

We corrected them all the time . It's triple zero . It's triple zero , triple zero . Yep , it's triple zero , because if you dial triple are you dial the wrong number . So it's we need triple zero . It is always corrected them .

Speaker 1 0:55

And were you encouraged to make the distinction ?

Speaker 2 1:00

No , it's just arrogance , that's right .

Speaker 1 1:04

But should we get away with ? The people right now I say are either furious at me or thinking well done tone .

Speaker 2 1:12

Somebody's needed to point that out that will be an English school teacher or a math teacher out there . That will be a standing and applauding you right now , tony , and they can ring on . Oh .

Speaker 1 1:24

Yes , that's funny , benny , Are you okay ? You happy you're smiling .

Speaker 3 1:28

Yes , but you started to say they can call us on O4 .

Speaker 1 1:31

They can't they can call us on 1 , double 3 , 6 , 9 , 3 . That was the . That was the gag . He got it . He's passed , that's right . Thank you If you'd like to come and play . We're talking all things to do with the healthy shift . Veteran law enforcement officer , almost four decades getting away with it , roger Sutherland Coaches shift workers to thrive , not just survive , while working in the shift work . Roger gives out workers more energy and we all need a little more energy outside their work shift and large . You can have a look at their healthy shift comm Numerous sources and links and help as well . So it's all there and a healthy . Let me get the Instagram right , because people want to have a look at this . A underscore healthy , underscore shift .

Speaker 2 2:16

Yeah , that's right , it's me , it's at . I underscore healthy , underscore shift and I've got plenty of help there for our shift working community .

Speaker 1 2:25

So if you , would like to be part of the program ring through and we'd love to . We love it when people call through and tell us about their shift work journey , whether it be as of the last 12 months , whether it be many , many years ago , and we know from callers in the past . We know how many have actually worked shift work for long time and one lady who ran and did that nursing is a shift worker .

Speaker 1 2:48

I think it was 37 years 37 close on 40 years yes , was amazing as a nurse and disregards the rest . Thank you , brian , in Brunswick . And disregards the rest . Correct line in that great song , the boxer . Thank you for reminding us that come enjoy the program . Anything you want to raise , a one , double , three , six , nine , three . Now , roger , you've been not a hundred percent .

Speaker 2 3:14

No , I haven't . I went Swimming with the granddaughter last week . Oh , you love that ocean or pool . No , in the pool , the Waverly pool , yeah , and that was a bit of a problem , but I went . I went to I Try and get out there and see her on Fridays when she's around and my caught up with my son and my granddaughter , and we went to the pool to keep each other entertained . It's always good for papa and granddaughter to be Splashing around . We've both been sick ever since , both of us not my son , my son was there as well , but my granddaughter and I . She's on the antibiotics with an infection and I was so sick for about three Days like really quite ill and do we know why I mean I have any times over the years , particularly as young as we're , into the Harold Hall Memorial before the mulled and baths back in the day .

Speaker 1 4:01

I don't recall getting cook once and spent a lot of time in those pools , yeah well , it's kind of funny because I swim three days a week .

Speaker 2 4:08

I do Monday , wednesday and Friday mornings out at my local pool , which is the killer East leisure center , and the pool is Absolutely magnificent out there . It was rebuilt , refurbished in during COVID and I've never had an issue , never had any problem at all . But I'm not gonna , I'm not blaming the way , no , obviously it's just . It's just . I just obviously was vulnerable , picked up the bug , and this is what happens with as shift workers as well . Of course Our systems are really , really compromised , we don't get the correct nutrition in and of course it allows the bugs to come in through that gut , microbiota and bang . All of a sudden we've got it bad .

Speaker 2 4:44

And of course , paul , little Luna , my granddaughter , who's three and a half , something fierce Is she literally to swim , obviously ? Oh well , papa's teaching her to swim because Papa can swim so well . We put her head underwater for the first time on Friday . How did that go ? Fantastic , she just did it herself . Yeah , put her goggles on . Her father hasn't been able to get her to do it for ages . But then granddad steps in , of course , and she puts her head straight in the water and comes up , then , of course , takes the goggles off and pops the eyes . Do you remember getting your Herald ? I do , and Herald junior and senior . Yeah , yeah , a red , yellow and blue .

Speaker 1 5:21

So where did you get the ?

Speaker 2 5:22

Herald Believe it or not at the Waveley Pool Wow . Yeah , so it's come back to horn I actually took . I took a photo and I actually sent it to . We've got a mutual friend who I sent it to , who I grew up in in the Waveley Pool , as I right up until I was about 10 or 11 and I had to get my Herald to be able to swim in the big pool .

Speaker 2 5:46

And I think that was right . Yeah , the Waveley Pool . You had to have your Herald to swim in the in the big pool and , yeah , I took a photo of it . Yeah , that I hasn't changed one tiny little bit . I hope they've changed the water . Did you do bronze ? Yes , yeah , bronze medallion , bronze medallion . Yeah , it was the bronze medallion as well . And what was after that ? Anything ? Was it a star , something star ?

Speaker 1 6:06

maybe for me it was girls . Oh , yeah , yeah .

Speaker 2 6:09

Well , yeah , it was girls .

Speaker 1 6:10

So after that you lose a bit of interest .

Speaker 2 6:13

Well , I was . I suffered severely from bronchitis so my parents used to take me swimming To actually regulate my breathing . And I was swimming every single morning before school . To you know , get that regulation in the breathing and it helped me absolutely enormously with Bronchitis . So I became an exceptionally good swimmer . In fact I think I would probably still hold records down in South Gippsland from School sports . I just dominated everything down there for many , many years . Always freestyle , yeah , always yeah .

Speaker 1 6:47

Never the butterfly .

Speaker 2 6:48

I did freestyle breaststroke and backstroke , no problems at all . But oh that that , that goddamn butterfly .

Speaker 1 6:56

Oh yeah , it's a no . It's an amazing thing to be able to do to see athletes doing that and doing it .

Speaker 2 7:02

Well , is is incredible , yeah , really incredible . We have a question just to kick it off .

Speaker 1 7:06

And here's the question for the listener to jump in , and we'll tell you why . When you come back with your answer , the question is when you kick it off , what's the question that we want to ask you ? Well , I want to ask you .

Speaker 2 7:15

Well , I want to ask people , as a shift worker , what is the appliance that you cannot do without in your kitchen ? What's the most important appliance to have in a shift working kitchen ? Now , you and I've bounced a few , and you mentioned one that I hadn't even thought of myself , but it is an essential piece .

Speaker 1 7:31

it is so we're asking you , the listener , as a shift . We're didn't necessarily have to be a shift .

Speaker 2 7:36

No anyone .

Speaker 1 7:37

Oh yeah , what is the most must have kitchen appliance ? What is your must have kitchen Appliance ? One , double , three , six , nine , three . Rogers here , rogers , sutherland . We're talking a healthy shift if you'd like to be part of it . One , double , three , six , nine , three . There's the question up for Gretchen . I'll tell you why shortly . What is your must have Kitchen appliance ? It's Australia overnight . Good morning , all right , we'll get to some calls in just a moment . You'll get through straight away . One , double , three , six , nine , three .

Speaker 1 8:07

The question that's up for grabs is if you could nominate what is just one must have . What is your must have kitchen appliance as Well ? We , obviously we're talking about shift workers , but I think it's anybody , anybody , really anybody up . If you could name one Kitchen appliance . All of a sudden , you have no appliances , but you just need the one . What would that be ? One , double , three , six , nine , three , and you'll get through .

Meal Prepping and Kitchen Appliances

Speaker 1 8:31

We want to have a yak to you on the program , because we're going to talk about meal prepping . This is to do with things like whether we go fresh , whether we go frozen , canned . As a shift worker times limited you got family pressures , presumably . What have you come up with ? What are the recommendations ?

Speaker 2 8:48

Yeah , well , I think one of the things about meal prepping that a lot of people demonize canned food or they demonize frozen . And what's the question ? What's better ? What's better ? Is it frozen , is it fresh , is it ? And we always head for the fresh because we think that's best . But you know , can fresh is best , surely ? Well , no , it's actually not . When I say it's not , it's Equal with frozen . You're gonna think frozen to picked and snapped . Frozen while the goodness is still in it and canned is exactly the same sounds like a an ad for birds eye . Well , it does . But the thing is , what actually happens is food deteriorates . And but was it snap ? Frozen ? We don't have that problem with it at all .

Speaker 2 9:31

So I always find that the best thing to do is to have our essentials . You know , frozen veggies , steam fresh veggies , frozen veggies , canned vegetables , chickpeas you know all of those sort of thing that we can have in our pantry and available cans of tuna that we can just mix and put together with things all the way through to make it easy on ourselves . And I think we demonize , or we tend to not shop in the middle aisles Because we're told stay away from the middle . You know , you need to be in the fresh area . But you can really do yourself a disservice by not having some of those things Available to you in your pantry ready to go today . I , we made a bologna sauce Over the weekend , made a bologna sauce and we have it in a pot in the in the fridge .

Speaker 2 10:18

And what I do with with beef ? Yeah , beef on yep . So what I did was I air fried a same sweet potato tonight , half an hour just took . Just put it in the air fry , let it go for 30 minutes , cut it in half , put a bit of the bologna sauce in it , put some cheese in it , put some Greek yogurt and some jalapenos . Yeah , that's a meal done simple . It took me absolutely no time to do at all . Or do we get an Uber like real , you know Uber ?

Speaker 2 10:45

Eats it's so much easier to just put something together like that .

Speaker 1 10:49

Yeah , well , I'm falling in love with broccoli . Have you tried air fried broccoli ? Well , well , I want to talk to you about that air fried broccoli . Let's take a couple of these calls now before we do that , though . Very clever text , yes , from Trevor who says Tony Macam Roger , triple zero . Fine , why do we have point ? Oh ?

Speaker 2 11:07

That's an excellent point . Instead of point zero five , point zero five it is . It's a really really good point . I hadn't even thought of that . Well done , trevor . That's absolutely on the money . Why do we have point oh five ? Trevor says go on work that out .

Speaker 1 11:21

It's really dead right . Yes , but on Thanks trip one , double three , six , nine , three . Don't leave us here by ourselves . Maggie Lavitton morning . Good morning , tony , and . Roger . Roger um , I can't live without my coffee maker . Now , do you have a ? Which sort ? Do you have a one that you you put the pods in ? Is it a pod type coffee maker ? Well , how do you do it ?

Speaker 9 12:40

It's just a Glass , a glass um , uh , thingy pour , and it just heats it up .

Speaker 1 12:50

Oh , sounds gorgeous , and how often would you have it ? Did you have a day , maggie ?

Speaker 10 12:54

Oh , a couple , but in the afternoon I like to have a bourbon .

Speaker 1 12:58

Well , excellent , don't we all ? Thank you , that's fantastic .

Speaker 2 13:04

Well done , Maggie . We didn't expect that one , did we ?

Speaker 1 13:07

No From coffee to bourbon we've got . We're going to use that in the promo . I like a coffee , a couple of coffees in the morning .

Speaker 5 13:14

In the afternoon a bourbon .

Speaker 2 13:16

I think she's going to say like a tea no oh no , no , I like that for bourbon .

Speaker 1 13:19

Couple of tea to biscuit . No , it's a bourbon , maggie . We love you for that . That's fantastic . Yeah , ronnie Elfington .

Speaker 3 13:24

Morning Ronnie you know , got an all-night maker .

Speaker 2 13:29

Oh , an all-night maker , how do ?

Speaker 3 13:31

you use that , yeah , yeah , it's great . It's one of these things that you can buy and it makes it very easy . You've got a couple of eggs and some cheese and you sort of flip it over and it works .

Speaker 2 13:49

It's great . So what do you have to do ? Do you have to mix the eggs first and then put them into the omelette maker , or does it do everything ?

Speaker 3 13:57

Yeah , no , you mix up the eggs it's easy enough to do in a bowl , and then some cheese and whatever you want to put in , and now it's in one half of the egg and then you flip it over and you get a beautiful omelette .

Speaker 2 14:20

There you go . Eggs are a great way to start the day .

Speaker 1 14:22

Well done you , ronnie . Eggs , scramble eggs . I often have scrambled eggs when I get home . By slipping a couple of beautiful eggs , a little bit of parmesan , excellent , just scrambled eggs . Try to move away from the bread a little bit Instead of having two , just having the one slice , yeah , one piece of sourdough , sourdough , beautiful Cappatea , and then hopefully a nap for a few hours at the front end .

Speaker 2 14:46

A little bit of avocado with that too . A bit of healthy fats Really important . Yeah , not a ?

Speaker 1 14:50

fan .

Speaker 3 14:51

People keep telling me , avocados are not a fan , so good .

Speaker 1 14:54

I may be the only person in Australia . Mix it with a bit of cottage cheese and you won't know yourself . How are you talking ? Shawnee Morning ? Morning . How are you tonight ? We're well , thank you . What about you , shawnee ?

Speaker 7 15:05

Yeah , I'm good , thanks , yeah . What I can't get rid of is my rebel toasted sandwich maker .

Speaker 2 15:11

Yeah , gold , yeah , you've got to love that , because you can literally put anything in between two pieces of bread and a way it goes . Yeah , that's right , and you can eat it on the run too , can't you ?

Speaker 7 15:21

Yeah , you can just make something a night before and take it with you , or you can take it to work , or you can eat it At home . Whatever it's quick and easy and you can throw whatever you like in it .

Speaker 2 15:33

Fantastic , what a great suggestion that was . Sounds beautiful .

Speaker 1 15:36

Shawnee . I ended up in Greville Street just around about lunchtime yesterday . Greville Street in Melbourne , for those listening in Adelaide , if you haven't been to Greville Street , you should down . Just fantastic . Yep , so beautiful bread , roll , fresh roll , ham cheese , simple as , and I thought I'll have that later tonight . Well , I started to have a pick of it . You know , when you're like a little kid , you have a little pick . On the way home you say and then you have a bit more , then a bit more , and before you know it , the whole thing's gone .

Speaker 1 16:08

It was fantastic . That's what you were . It was one of those great pleasant surprises . Thank you for all these texts coming through , chris says . Friday night I usually have a Dr O-E-R-K-T Iced-Thon-The-Pizza frozen Okay , before the footy . Again Saturday night before footy I have a McCain lasagna heated up in the microwave .

Speaker 2 16:28

A McCain lasagna . Oh , mccain , okay , you've done it again .

Speaker 1 16:33

Milk shake maker with double milk chocolate . Bruno , Double malt chocolate .

Speaker 2 16:36

Double malt chocolate . Oh , double milk . The milk shake maker . No one's hit on the main ones that I'm a very big fan of but , they've got some great suggestions .

Speaker 1 16:47

I've got from Mum and Dad's Milk Bar I think I've mentioned this before on air Mum and Dad's original GE milkshake maker from 1959 . The stainless steel , one Big steel heavy as , and the original container . It was amazing they only stole one from when they sold them . I'm not too sure what . They didn't bring out a lot .

Speaker 2 17:05

Yeah , yeah , fantastic , it's a wonderful piece you always used to go into the milk bar and you'd ask for one and they'd pull that big container out and scoop it up .

Speaker 1 17:14

Beautiful , and then scoop of ice cream in there . Fantastic .

Speaker 2 17:17

Do you want malt with that ? Do you want malt with ?

Speaker 1 17:19

that . Yes , please , thank you . Yes , please . One , double , three , six , nine , three More of your calls . The other side , roger's . Here I'm Tony McMannison , australia , overnight , our dear friend program writer . The Phantom says my kitchen is my gym , my kitchen is my gym , my sandwich presses , chocolate curls and heavy April squat turnovers . Clever Phantom , very good , thank you . Big question here who says not appliance related but if you're going to have an hour and nap , you better have 25 minutes , wake yourself up and then have another 25 minutes to break the cycle . Must have what would be original George Foreman grill , the original George Foreman grill .

Speaker 2 17:58

Yeah , really interesting the about that nap . Now I was reading some research that's just been released in the last four days actually around naps , and they're talking about having a 90 minute nap and then a 30 minute nap .

Speaker 2 18:11

So this is splitting them up as against having a 30 minute nap and then a 90 minute nap . Now , I know our nurses and our night shifters , our police , fire and ambulance or not the fire is the water fairies will be that they go and we get to sleep anyway , but the rest of us don't . And I think the thing is it's saying that if you are having a 90 minute nap and then a break later on and then you have a 30 minute nap , it actually improves your cognitive ability right , improves a cognitive Whereas if you have a 30 minute nap and then a 90 minute nap , it actually improves your fatigue . Now , where's the happy meeting between that ? One thing that we do need to do and this is on this text that we've got here is really important we mustn't go over that 30 minutes when we nap , because when we do , we go into a deep sleep .

Speaker 1 19:03

So what do you do ? Send an alarm ?

Speaker 2 19:05

Yeah , really , you really should . Yeah , you really should . Or have yourself a caffeine hit , as we've spoken about the caffeine power nap , have a caffeine hit , go to sleep and get yourself back up again in 30 minutes . You've got to be ready for sleep , obviously it's not . Oh , I feel a little bit tired . Will I sleep ? Won't I sleep ? It's got to be . I'm on a break . I'm

Managing Sleep and Shift Work

Speaker 2 19:24

really exhausted . I need to sleep .

Speaker 2 19:26

Have that caffeine hit , lie down , set your alarm for at least 25 minutes . When the alarm goes off , get up and get that light right straight away . You want to be getting up and getting moving , not dozing again . Because a lot of people say I can't nap , I can't nap , and the reason why I can't nap is because I wake up feeling worse . It's because you've gone over that 30 minutes or 90 . Now , tonight , before I came in here today , I actually had a three hour sleep , three hours . So I was in bed by 6 30 , about seven o'clock I was out , set the alarm for 10 o'clock and got up . Now that's two ultradian rhythm cycles , so that's two 90 minute cycles . I wake up really well , like . I woke up well , had a coffee and I've come in to do the show here tonight and I feel really good .

Speaker 1 20:13

So when you , when you drop back later , sort of . You know , by the time you leave here it's going to be after one o'clock , by about two , and then go pretty much well .

Speaker 2 20:21

I'll be back in bed by two , I'll go straight back out again and I'll be up by about six .

Speaker 1 20:24

Well done you , stewie . Adelaide Morning to you . Hello , stewie , stewie's disappeared . What about Maddie in North Melbourne ? Hello Maddie , thank you for joining us .

Speaker 12 20:34

Oh , good on you , tony , thanks for taking my call . You're welcome . The whole shift work conversation is fascinating . I've been missing around in the capital since the early 80s and you know I was a damn sort of younger then and so I've done it . I loved night shift . You know , a few hours ago I was looking to do something to do on the day , but now I'm , you know , getting on a little bit and knocking on late 50s doors , sort of thing . But I got young kids .

Speaker 12 21:01

This morning I found myself doing the school drop but I snuck in that 30 minute snooze on the couch before it got tapped on the shoulder and told it was time to do the school run . But I and I , I , I next thing I was wired up and ready to go again , sort of thing . So it's , you know , I don't think I've ever found a happy medium . People ask how do you do it , sort of thing , and I just said it and look , I find that it's a . It's similar to being jet lagged and it's . It's always a bit of a blur in the back of your , your back of your head when you're juggling night shift versus trying to get some sleep during the day . So yeah , I don't know , I don't know . You search for a healthy sort of happy medium , trying to get enough sleep , bit of exercise , this at the other bit . But it's , it's , it's challenging and it's tiring . Yeah , that's the .

Speaker 1 21:53

That's the interesting point though in it , maddie , where it actually becomes tiring almost by way of trying to manage it somehow .

Speaker 2 22:02

Yeah , that's exactly what it is . It's about managing it the best possible way that you can . I think what you've done and credit to you as well , maddie is when you went home after your night shift and you had that 30 minute kip on the couch that may very well have just saved your kids taking them to school on the school drop off . You don't realize those micro naps that you have if you had a state of wake . But by going to have that little nap , that 30 minute nap , what you've actually done is you have released the sleep pressure , release that sleep pressure and it's just got you back and , as you said , you were wide and you were more alert to take the kids to school .

Speaker 2 22:42

But a lot of mums come home from working night shift , stay awake , organize , getting the kids organized , put them in the car and then drive them with this enormous sleep pressure that the body is doing everything it can to try and get you to sleep . But ideally you should come home , sleep straight away and , once you've slept , get up and then do your exercise or whatever , and we must prioritize their sleep at the end of the night shift . How many years did you ?

Speaker 1 23:09

say you've been going , Maddie .

Speaker 12 23:11

I started 83 . So I sort of worked the 24 hour roadtage never since . The only shift I found I never really enjoyed was the PM shift , the afternoon into the evening , because I was always running late for work . It was the only shift I found . I was always running late for work because I'd take on too much in the morning and I'd be inevitably running late . But some people loved it . I always preferred the early shift or the night shift and obviously on night shift and I sort of went until six in the morning .

Speaker 12 23:43

But could I just throw something different at you ? When you were talking about the pilinters in the kitchen , the rodeos my favorite , but I've got a little cheat snack maker . When you were talking about food as well , I quickly throw a toasted sandwich together with a different strategy . I put the sandwich together and drop it in the sandwich toaster . Oh , there you go . And what it does is it cooks both the outside but doesn't cook the inside . A lot of people make a mistake of throwing a couple of slices of toast in and then make it a sandwich and it's no good in the middle .

Speaker 2 24:16

Now I want to talk about that because when I grill , I only grill one side of the bread as well , so doing exactly the same as what you've done there . So when I make my sandwich up , I'll grill and only grill the top One side . Yeah , only grill one side .

Speaker 12 24:31

You can only grill one side . It's a cardinal sin . Due weren't to cook the inside .

Speaker 2 24:34

Here here . Well done , maddie . I'm with you on that . I'm absolutely . It's nice and soft in the middle . It's still toasted on the outside with a bit of butter , but it's soft on the middle . Well done , maddie . I just wanted to quickly go back on something there , if I can , that when you were talking about that , you preferred the day shift and the night shift . That is really rare and normally it's a person that appreciates and enjoys the afternoon shift and the night shift and they're the night owl chronotype . But to be an early bird and enjoy the day shift as well as enjoying the night shift is a really , really unique situation .

Speaker 12 25:10

Yeah , I guess I just I don't really rely on a hell of a lot of sleep . I mean , I like to be up and at it . So if I get four to five hours when I get home this morning , I'll be pretty happy with that sort of thing . I might be still tired , but I used to always aim to get an hour in before I'd come to work . But with the kids that doesn't necessarily work out , so you just push through that's right , that's what I find .

Speaker 12 25:38

But you're always conscious of making sure that you're not too tired , drive and aim sort of thing . But I've got a little trick of the trade on the way home there that I might call into occasionally that happens to be over 24 hours and grab a refresher there to like begin , oh , okay .

Speaker 1 25:55

Night shift worse , nudge , nudge , wink , wink . Say no more yeah .

Speaker 12 25:59

I did love the old girl that called in and mentioned her bourbon Bless her .

Speaker 1 26:03

How good was that . I have a couple of coffees , and

Shift Work and Healthy Eating Tips

Speaker 1 26:05

then in the afternoon I have a bourbon . That's good .

Speaker 2 26:08

Fantastic .

Speaker 1 26:09

Hey , maddie , keep in touch , thank you .

Speaker 12 26:11

Keep on your time . You love your work .

Speaker 1 26:12

Thank you , marks and Franks . Good morning Maki . Good evening Gens . How are you ? We're well , thank you . Say hello to Roger .

Speaker 4 26:20

Well , first of all , we'll talk about broccoli and avocado in a minute .

Speaker 1 26:26

Yes , please .

Speaker 4 26:27

Best appliance in the kitchen is the egg boiler . Oh that , living . Six eggs at a time ? Yeah , it's a bit of water in it , but as many eggs as you want . Split it on six minutes later , all done . You can have them hard , soft or whatever you want .

Speaker 2 26:43

Yeah fantastic and nothing . But people underestimate the hard boiled egg as a protein snack to have during the day as well . They're really really exceptionally good , particularly for people who were on night shift , to just have something that's quite easy but a good protein and fat source to just have a high protein , the egg . It will just fill you up . So if you can have an egg overnight as long as you're not sort of stuck in a truck with somebody else at the same time , I guess but with the hard boiled eggs they can Not the one you love , necessarily Not the one you love , no , but that's good , but always good to keep . I like it . And eggs , of course , the eggs are really good for us . Full stock , yeah , cool . And now avocado .

Speaker 4 27:28

Yeah Well , first of all , avocado is poisonous to most birds and we eat it .

Speaker 2 27:33

Avocado is fantastic for us . It's proven to be deadly poisonous . It would kill any bird immediately .

Speaker 1 27:40

Really .

Speaker 2 27:41

I'm not aware of that , absolutely . Yeah , I'm actually not aware of that personally , but I know it's , I know the research is very , very good for us . It's a very , very healthy fat for us to have as humans .

Speaker 1 27:51

So clearly you're not a fan of the avocado either , Mark .

Speaker 4 27:55

No , I'm broccoli . Yeah , broccoli is either parrot food or devil food . How are we going ?

Speaker 2 28:01

to look . Oh , no , no .

Speaker 1 28:04

But devil's food , steve . Broccoli with some pepper and salt and a bit of butter . Bit of butter on it , fantastic . Or a bit of Greek yogurt . Well done , mark . When we come back , you're working on an app or we need to know more about it . We will do that next . Roger's here , roger Somerfield talking about some fantastic things to do with the world of shift work . We want to hear from you as well . One , double , three , six , nine three . Program writer says my favorite kettle finally died . Would you please play sympathy for the Breville ? Very funny . Thank you very much , phantom . What do we got ? We'll take some more calls in just a moment to Dave and Stu , if you stay there . This app , which I know you've been approached to , where sort of look at very closely being developed as we speak , designed for shift workers , yeah it's a research is a really exciting place for shift workers at the moment because we've spoken before that it's actually very new .

Speaker 2 28:59

But what we have done is the researchers . Now I've been working with Dr Olivia Walsh at the University of Minnesota and what we're doing is we've got live shift shift workers . I've said it the wrong way . We've got live shift workers who are actually utilizing an app at the moment which is available to everybody . We developed it for iOS , for that iPhone , and then we went across to Android and what we've got now is we've got live shift workers using it and the data that it's feeding back . It's actually increasing sleep in shift workers by over an hour and that's what the data is showing . Now you might think , well , that's not a lot , but and any shift worker would take an additional hour if they could .

Speaker 2 29:40

Now the app is called ARCA , shift , arca and then shift .

Speaker 2 29:46

It's been developed by ARCA scope in the USA and Dr Olivia Walsh is very passionate about this project and I've been helping her an awful lot in the background , providing shift workers and also giving her insights from a shift work perspective .

Speaker 2 30:02

Now the app actually has a screen that you can look at and it tells you , like for your routine when you should sleep , when you should get light , when you should get dark , when you should end caffeine for sleep , when you should be sleeping , when you should be avoiding light .

Speaker 2 30:18

Now this app is using the current science all the time . That's being inputted into the algorithm of it and it syncs with your apple health or it syncs with your Google health and also with like things like the aura ring or any devices that you've got that are feeding into each other , and it pulls out the algorithm of that and , on the fly , it will auto adjust what you should be doing as far as light , dark , sleep eating cycles . It's fantastic . Now , just to help people , we actually have a one month free trial of premium running at the moment for people . If people would like to grab the ARCA shift app , now it's got a purple icon . It's in the Apple app store as well as the Google Play Store , and you can download the app . And if you start an account and then contact ARCA shift , arca scope , they will actually put you on a one month free premium trial and all they ask for in return is feedback on how you found it , whether you found it's beneficial , whether it's fiddly , whether it works for you or not .

Speaker 1 31:28

They're looking for the feedback , so it's A R C A . Arca shift S .

Speaker 2 31:35

H I F T .

Speaker 1 31:37

I nearly did that too . Yeah , arca shift , yep . Doing a search and it comes up a little bit , a little . That's the one , that's the one . There you go .

Speaker 2 31:46

So if you install that app and then create an account , and there's a way you can contact them through the app and they will put you on premium for a month in return for feedback . Now I think this is an ideal app for our shift workers to be running with to learn how to optimize it . Now we had Maddie before that was saying that he really struggles with his . You know how do you find a way ? Yeah , this will literally help you to find a way that suits your body .

Speaker 1 32:14

There goes that there is a , there is an app for everything . There is there , absolutely is . How can you sleep with interesting programs on 3AW ? Great question . We will no longer have interesting programs connect to do with my blender , like , oh , sorry , not connect , cannot , cannot do without my blender . Well , done you . Ending in 4 , 4 , 2 , let's take a couple of these , dave , on the road . Thank you for waiting , dave . Good morning .

Speaker 13 32:38

Good day guys . I'll make you for saying that the car is a poisonous to birds . I don't know where he's getting that from . We've been given our chooks avocados that have gone rotten in the bowl for eight , nine years , never lost a bird . They're happy still laying the whole lot , so I don't know what's going on there .

Speaker 2 32:57

That's one way to get avocado with you , isn't it ? That's it . Mate absolutely On the toasted sandwiches .

Speaker 3 33:03

Yeah .

Speaker 13 33:04

I've got an ultimate hack for you . Put it in the air fryer . It doesn't squish down , it just stays intact , and it is absolutely divine .

Speaker 2 33:13

Does it toast top and bottom ?

Speaker 13 33:16

Absolutely , and the inside is just heated through perfectly and it's the best toast you'll ever have .

Speaker 2 33:23

Alright , I love this . Now , tony , I'm going to give it up here . Air fryer is my favorite appliance at the moment . I've only had an air fry for 12 months , but I could not live without my air fryer . Now I absolutely love it that , and I've got one other which you will share with us shortly .

Speaker 1 33:41

Okay , keep in touch , dave . Always good to talk to you now . Stewie , we think we found you in Adelaide , good morning .

Speaker 11 33:47

Yeah , good morning . I'm actually up around the back of Dubbo at the moment .

Speaker 1 33:52

Oh , what are you driving , or something ?

Speaker 11 33:54

Yeah , I'm an NSA truck driver . I have a lot of just coming back from Brisbane . What are you hauling At the moment ? I have a load of the finest plasterboard .

Speaker 1 34:06

Plasterboard Well .

Speaker 11 34:07

I say the finest because it's a customer's your favorite customer .

Speaker 1 34:12

Yeah , good to know . No , don't plasterboard . Now what's happening , stewie ?

Speaker 11 34:17

Just on the best appliance for a chip work as well as an interstate . Sometimes there's 100 to 300 case between towns and stuff .

Speaker 2 34:27

Yep .

Speaker 11 34:28

And the last thing you want to do is I normally do 14 hours of work over 17 hours .

Speaker 2 34:34

Yes .

Speaker 11 34:35

Depending on , you know , being mucked around by places and in doing that I find the worst thing is having to stop at a service station to get a feed or a roadhouse to get a feed , two hours or an hour short from week after . So I've actually got a little 12 volt oven in my truck and I'll take mills from home .

Speaker 2 34:55

I was just about to say how good they are .

Speaker 11 34:57

Frozen mills from home are brilliant , yep . And then an hour and a half to an hour and three quarters depending on . Sorry about that , that was a work diary Hour and a half to an hour and three quarters before I pull up , I'll pop it in and I can have slow cooked mills that we've run from home and steak and yeah , just live like a king on the road they are absolutely .

Speaker 2 35:19

I reached out to a company in the USA about these that they plug into the 12 volt and I thought they would be ideal for anybody . They're like a cooler bag but you plug them in and they heat up slowly and they'll heat a meal and keep a meal hot for you .

Speaker 1 35:36

Is that what you're talking about , then , stewie ?

Speaker 11 35:39

Yeah , it's similar . Mine's actually a hard plastic cover and it folds open in half and it's got a clip on it that locks it and secures it and it plugs in . It plugs in , it's got a fuse and it's in one fuse and plugs into the 12 volt light up , yep , and it's metal on the inside and basically it locks down and it's very firm and it pretty much will fit most Chinese trays , like the takeaway metal ones , aluminium ones , yep , and the veg is perfect , like at the moment . I've got mine on and I've just pulled up from the right now and I'm just about to have steak with red wine gravy and veggie bacon . How ?

Speaker 2 36:15

are you travelling ? I'm having a hard time out here on the road what ?

Speaker 1 36:19

do you like .

Speaker 11 36:20

First thing for travelling , in case you end up like sometimes , or particularly a lot of the time , if there's a bad car accident or a vehicle accident and the highways no . Truck drivers don't get to go around it . We have to sit and wait for the road to open again , and that really can save you some time as well .

Speaker 1 36:36

So long as you've got a decent napkin .

Speaker 11 36:38

Yeah , pretty much . Well , and on the sleet side of things , I'll sleep for half an hour if I'm going to have a nap , and it's got to be good if you have half an hour only , or five and a half to six to it and a half .

Speaker 1 36:51

Well done , stewie . Thank you , keep in touch . There you go . Sounds quite smart in the cabin there .

Speaker 2 36:56

Such a good idea A chillar bag or an electric oven for people on the road Ideal .

Speaker 1 37:02

More the other side , roger Sutherland . I think I said something else before . Roger Sutherland , all things to do with shiftwork , are you happy to be a happy little camper and we'll go the other side of the news coming up for another half hour , so you're not racing often for a snooze .

Speaker 1 37:17

Let's do that . How do you do that ? Roger will stay with us . If you have a thought , question , and we'll take plenty of calls as well . Then the question that we put out there just to get a sense , and we'll tell you why shortly . What would you say is your must have

Kitchen Appliances for Shift Workers

Speaker 1 37:31

kitchen appliance , particularly a fresh shift worker not necessary , but for anybody . What is your must have kitchen appliance and why ? One double three , six , nine , three . We're getting a stack of text which is great One double three .

Speaker 3 37:47

One , double , three , six , nine , three .

Speaker 1 37:49

That's the phone number . What's the text line number ? Zero four , double seven , six nine three , six nine three .

Speaker 2 37:57

I've got your back , tony , thank you . Well done you . We're on night shift .

Speaker 1 38:01

If you would like to come and play , feel free . Share , share like a bear . What's your shiftwork experience ? So , and it is Australia overnight . Good morning Now . This is Australia , overnight , with Tony McManus . Lovely to have you there . Australia overnight One , double , three , six , nine three . We'll get to many calls in just a moment , rodney , you will be next , gabriel Hodson from our Australia overnight , three a w newsroom . Good morning to you . Good morning , shift works are not something new to you . You know , roger , of course , don't you .

Speaker 2 38:37

Yes , yes , yes , we have now .

Speaker 5 38:40

Thank you , so I've known him for all of five minutes .

Speaker 1 38:43

I'm trying to get everybody inside this great organization to actually speak to each other .

Speaker 11 38:47

Yes .

Speaker 1 38:48

I think it would be helpful going forward . What you're not new to shift work per se , are you ?

Speaker 5 38:55

No , I'm many , many , many years . Yeah , in fact , I think going back to high school , I used to get up at four in the morning and do assignments . You get to a point where oh , as a student , of course , yeah . Yeah , I'm too tired to do this . I'll just get up at four and finish .

Speaker 1 39:09

Yeah , Well , see , that's a good point . I did that as well . Early likes that . For me it was putting it off , putting it off until the last moment quite often .

Speaker 2 39:16

I was always one that would stay up and just struggle all night , whereas I probably would have been better off going to bed and getting up and doing it first thing . As fresh , with a fresh eyes .

Speaker 1 39:27

So gave as a young mum , then with kids , you know with the little ones , and and then doing both bigger than me now . Well , they are , but I mean , there's still some challenges .

Speaker 5 39:38

They're not yet adults , put it that way .

Speaker 1 39:40

Yeah , so there's still some sort of . You've still got to be there around the place , don't you yeah ?

Speaker 5 39:45

Yeah .

Speaker 1 39:45

So how does that all manage in terms of having a snooze , family cooking , eating , doing all those ?

Speaker 5 39:52

things Home when they're getting ready for school . Mr Gabe takes care of things a bit as well , mr Gabe , mr Gabe . Mr Gabe . So they I get home just before they get on the bus , usually Occasionally , I've got to find whatever they've lost or sign something , or you know all that sort of stuff . Put your shoes on . All I want to do is slew , yeah . But yeah , they go to school and I sleep and I wake up about the time they come home .

Speaker 3 40:28

So there is a bus involved .

Speaker 5 40:29

So yeah , that that helps .

Speaker 2 40:32

It does , because you don't have to drive them . Imagine having to drive them to school . This is what I was saying . So are your kids at age where you should be driving them or could be driving them , or it's just easier for the bus ?

Speaker 5 40:43

Um , look , they're eligible for the bus . Put it that way yeah , yeah so free bus , um , but yeah look , I just think shift work and driving's a fatal combination .

Speaker 1 40:55

Oh , totally it is totally Well , that's a good point , roger , we're probably something we haven't really spoken at any great length . No , given your background , I mean , is there research to say that those that are tired , clearly and that's been pointed out by various campaigns over the years that exasperates the possibility of oh absolutely yeah , and and the lighting , the lighting exposure and how we are is really bad .

Speaker 2 41:17

Yeah , um , sorry , it gets quite bad with us staying awake . The longer we're awake , the more sleep pressure that we actually have , and it builds and builds and builds until we get to the stage where we their body will just micro-nappers . And that's why it's so dangerous taking kids to school and , as Gobus just said , it's really dangerous to be driving home after night shift , even In six hours . Enough , okay .

Speaker 5 41:44

Yes , yes , I generally take a public transport train , coach whatever's going at the time , um , but avoid driving at all costs . I've only ever done it . If I absolutely have to , no other choice .

Speaker 1 41:58

So six hour rest and then by the time the kids are home at three , three thirty . Then it's a pretty normal existence , for until you decide to leave around about ten thirty .

Speaker 5 42:07

Yeah , get up , have brekkie about four thirty pm , yep . And then I have people saying , oh , what do you want for dinner ? But I've just had brekkie , you know .

Speaker 2 42:15

Yeah , but our body doesn't know . This is where people say to me can you have breakfast at that time ? Why can't everybody understand ? Why not ? Yeah , but our body doesn't understand whether it's a calorie , it's a protein , it's a carbohydrate , it's a fat . If you have breakfast , cereal .

Speaker 1 42:31

Yeah , it's not saying you've got to give me meat and three veg , no .

Speaker 2 42:34

It doesn't matter what you eat and when you eat it . Your body is just going to process it as calories , so it makes no difference whatsoever .

Speaker 5 42:42

Yeah , well , look , I generally eat something on the way home . Uh , I guess that's what dinner . Um , I get salads and things . I eat rabbit food . Yep , I'm not a vegetarian , but I might as well be .

Speaker 1 42:57

And I should say Roger , this is the great news person who this time last night bought in trays of beautiful hot cross buns . Good girl .

Speaker 2 43:07

We love that we love that .

Speaker 5 43:09

I don't know where they came from , I swear they just appeared in the newsroom and I thought I'll give them away so I don't have to eat them .

Speaker 2 43:16

We love newsroom food . Newsroom food Very good . What do you do as far as eating goes through the day ? How do you go that day at night ? Do you eat overnight or not ?

Speaker 5 43:25

Yes , yeah , yeah , I am finding I'm grazing a lot . You know if it's a tray of strawberries or , hmm , it's nuts at the moment . Yeah perfect Almonds and stuff .

Speaker 2 43:36

Yeah , um , but you wouldn't have a main meal between ten thirty and five thirty when you're at work .

Speaker 5 43:43

Not really the salad sort of it . Really yeah , yeah , yeah , yeah .

Speaker 2 43:47

But grazing on fruits ideal strawberries and having a handful of nuts , because the nuts are very energy dense . Cashews , of course , of course , but they're very energy dense . Um , you know they're , they're a fat , so they are non calories per gram , so it's really good for us to have something like that , just to give us that energy to keep us going overnight . Really important , uh .

Speaker 1 44:11

Gabe , yes , uh , I'll come out and make you a cappuccino during the next ad break . Oh , thank

Discussion on Healthy Eating and Sleep

Speaker 1 44:16

you yes .

Speaker 16 44:17

Yes .

Speaker 5 44:17

Uh , all caffeine is good caffeine . Uh , I must add , I probably go through about a litre of coke , diet Coke , diet Coke .

Speaker 1 44:26

Each night . Yeah , why ? Yeah , listen to this now .

Speaker 2 44:30

Go and get the caffeine free .

Speaker 5 44:32

Why it doesn't work . It it works for me , it's so bad .

Speaker 2 44:37

Caffeine's bad Like it impacts on your sleep , although you're starting to sleep alright and you've been in a good routine and you've slept alright .

Speaker 10 44:43

But I just wanted to do you wake up tired I've done that for years .

Speaker 2 44:45

Do you wake up tired or do you wake up feeling like you're well rested ?

Speaker 5 44:48

I wake up fairly rested . Sometimes I think , well , I'd rather have another two hours , oh yeah .

Speaker 2 44:55

Your female female's always need a bit more sleep than males do .

Speaker 5 44:58

Anyway , research shows that .

Speaker 1 45:00

Really yes .

Speaker 2 45:02

Females need more sleep , so I'm not being touchy touchy here , can I just add .

Speaker 5 45:07

Maybe we do more work .

Speaker 7 45:08

I read some time ago oh . I read some time ago .

Speaker 1 45:12

No matter what time you , no matter what time you you're supposed to get up . You never really want to get up .

Speaker 2 45:18

No , that's right .

Speaker 1 45:19

And that's why we should never hit the snooze .

Speaker 2 45:21

Never hit the snooze , diabolical , just get straight up . We should never , ever hit the snooze .

Speaker 5 45:26

He's a hard task , master I hit the snooze because when I'm half asleep it's the only thing I can whack with my hand .

Speaker 2 45:32

Yeah , yeah , subconscious .

Speaker 5 45:35

I'm not sure what I'm whacking , I'm just whacking something .

Speaker 2 45:37

Why is that thing vibrating and noise what's going on ?

Speaker 1 45:41

Gabe . Thank you for that . We'll talk soon . Gabe's in our newsroom . Gabe Hudson , from our 3AW .

Speaker 5 45:46

Australia Overnight Newsroom . I think I'm in trouble .

Speaker 1 45:48

No , you're not . You're fine when we come back . 14 past one , when we come back , more of your calls . Come and join us . One , double , three , six , nine three . I'm Tony McManus . Roger Sutherland is here . It's all about the healthy shift . Rodney , good morning in Packnam . Hello . This is Tony Russell . Hello mate . It's Roger who's here with us this morning . Rodney go ahead .

Speaker 6 46:11

Sorry , that's all right With the food I used to . I own a great place in George Foreman . I was at that in Michigan .

Speaker 2 46:22

The George Foreman Grill . Yeah , the healthy grill . Jesus was promoted , wasn't it oh ?

Speaker 6 46:27

I was there . I was there too . I got the first one there . I reckon it was the first one last about 20 years .

Speaker 1 46:36

Then what's your favorite dish Rodney ?

Speaker 6 46:41

I like using things like that , but I cook them in the stove cooker and I like to use them in the grillers . I'm a cook and now I'm a switch . Now I'm retired , I'm a switch to light meat . I reckon that's really really good .

Speaker 2 47:03

Well done . So you have pre-prep meals and you have them delivered . Yep , yep . Very good , that works really well for you .

Speaker 1 47:10

Well done , rodney . Thank you very much for that , chris Broadman . Oh is Chris . Oh , tell us about your . What are you eating , chris ?

Speaker 17 47:18

Well , I told you earlier about the restaurante pizza , dr Urquhart .

Speaker 1 47:21

That's the one you mentioned .

Speaker 17 47:22

yeah , A lot of times . I work in five kitchens , so every good cook , even just a domestic cook in a home kitchen , has got to have a whisk , and I'm in a handout . A whisk yes .

Speaker 17 47:34

A bunch of cool stuff . Now , I don't believe in artificial things . What I do and I rotate about six or seven different meals on one meal a week . None of this . Three meals and going back to the same meal because you can't get bored with your food it'd be very similar because you know the cost of living . You might have to buy bulk stuff and rotate it on different nights , but I have to break while I have to eat more healthier now , and so I do something completely pear-shaped . I might say what should I say ? I might tonight have sausages , and what I do ? I peel a

Shift Worker Cooking Tips and Stories

Speaker 17 48:11

potato and I have frozen mixed veggies , but I peel potatoes . I do have the usual mashed or stewed , boiled potatoes and dry ones . What ?

Speaker 17 48:20

I do I ? Peel potatoes , cut it into bite-sized portions , blanch it , which means half-boiled or it means half-boiled .

Speaker 17 48:30

And it's all time , and you do it when it's all hot and all ready to go and turn it over , the remaining oil in your frying pan , a bit like a sauteed action , and it comes out very similar to a roast potato . And I never put salt directly onto the food , I put it in a palm of hand to sprinkle it evenly and just to finish by saying it gives you a bit of zing with an alternative way of doing things , rather than having very same things . Because I am on a pentecostal pension and the cost does . I've made a correction to what I . I spent $204 first , long-grace , we only paid $194 with the $10 on everyday reports , but then I spent another $28 just a couple of days ago . And I rather have my food and say look forward to the wrong reason , have me tobacco and sit at home and watch even replays of horse races than three-fucking a morning and evening .

Speaker 1 49:21

Chris I think we've got all the details there , the whole rundown . Thank you , for that . Where do we go from here ? There is nothing better than those sauteed potatoes and a little bit of duck fat .

Speaker 2 49:35

Now , my mum is a classic for this . She will parboil the potatoes and then she will shallow , fry them Beautiful . Oh , they're the best . Roll them in flour and then shallow fry them .

Speaker 1 49:47

Now something tells me you were going to tell us a story just before the news .

Speaker 2 49:49

Well , I was . I've got a great little story . I was going to go back and talk about that one when we had I can't remember his name now , but I remember back in the early days when I was out on the highway and we had pulled over a big B-double and we were going to run it over the Waybridge . And as we pull over the driver and have the check , Seed drivers .

Speaker 2 50:08

It was him , no , it wasn't me . It wasn't me , I was learning , I was being taught . Anyway , I went up to this driver . I was told to go up to him and I went up to him and I said what have you got on board , mate ? And he goes . I've got manhole covers . And I thought , oh yeah , fair enough , no problems , got manhole covers on board and he's going to be heavy , as took him to the Waybridge , went on the Waybridge hardly weighed anything at all . So what do you mean ? You've got manhole covers . He goes and opens the back . You know it was manhole covers , not the concrete manhole covers that we're thinking of .

Speaker 1 50:38

Oh right , thank you . Thank you , sherry . Thanks , too much information . One , double , three , six , nine three . The question that we asked at the front end of the program is what's the one kitchen appliance for shift workers ?

Speaker 2 50:50

The audience have said a whole range of things you said well , my favorite is definitely without any doubt whatsoever At the moment is my air fryer , but it's always been my slow cooker , because you can just chuck anything in it and just leave it in there . What's yours ? The ?

Speaker 1 51:07

slow cooker would be up there . I reckon Back in the day we had a , what was it called like a pressure cooker . I guess in a sense the same was a . I think the brand was Namco and it had this seal . So it was a big heavy iron , huge thing that one would use almost daily .

Speaker 5 51:26

From memory , soups and things , there's a little thing that sat on it and when that blew up , it was ready to go .

Speaker 1 51:31

It was amazing . Yeah , the pressure cooker .

Speaker 2 51:33

The pressure cooker piece suit was beautiful . They made it come back the pressure cooker as well , because they've incorporated the pressure cooking into , like the air fries and slow cookers , and it's all in one appliance now , which is absolutely fantastic for people in the kitchen . But yeah , and I'm about to release two cookbooks through my website that I've put together actually three for shift workers , and one of them is going to be a slow cook cooking guide to help them , and another one will be an air fry cooking guide , and then another one that I'm building as well at the moment is 12 recipes , but you can actually do swaps for vegans and vegetarians as well , so they'll be coming out in the next three to four weeks .

Speaker 1 52:16

Now I've just downloaded that . It's just fantastic . The app , the arca shift , yeah . So just spell it for people . So I want to do it at home .

Speaker 2 52:24

It's arca shift and you can find it on your A-R-C-A-S-H-I-F-T . So arca shift .

Speaker 1 52:32

But one word , if you like .

Speaker 2 52:33

Yes .

Speaker 1 52:35

And so I put in there a radio presenter and it's got all the details of eating windows , avoiding light sleep , and you can register all that , in a sense , and it provides you the feedback of where you're up to .

Speaker 2 52:45

Yeah , what it does is it actually syncs in the background with your Apple Health or your Google Fit or whatever it is that you've got running , so it's detecting your steps when you're actually normally moving and things like that , and through the algorithm , it's telling you and giving you recommendations around your light . So this is how you optimize shift work as a diurnal creature , maggie says .

Speaker 1 53:07

Sleeping , slumbering , napping can be so tight . However , once truly awakened , there is no chance of getting back to sleep .

Speaker 2 53:17

Well , once you've woken yourself up . That's the idea , though , and this is what we were saying before to go about when you get up , get that light and get going , because it suppresses all those sleep hormones and gets you up and going . So the idea is not to go back to bed . Yeah , that's what we give them G'day Tony MacI'm Roger .

Speaker 1 53:39

Avocado is apparently quite talked to the small birds like budgies and cockatiels . My girlfriend lost her cockatiel about five years ago after unloving and giving him avocado from her plate , gone within hours . Oh , I'm sorry to hear that . However , except for the skin and pits , the flesh is fine .

Speaker 2 53:56

for chickens there's no such thing , unaware of that .

Speaker 1 53:59

Unaware . We might talk to Nathan next time . Next time Nathan is here on the program , we will talk to him about that , as to whether or not there are issues we didn't know . Avocado , small birds , do not mix . We'll go to Tonya in just a moment . In fact we'll do this , and when we come back , more of your calls , don't leave us here . 1-336-93 . Shift workers we love you . Come and join in . You're working now . What is your shift ? For how long have you been a shift worker ? What's your shift work story ? 1-336-93 . And Roger , roger , southern Roger , roger , healthy Shift . Have a look at the website at healthyshiftcom and lots of resources there , links to help as a shift worker . Tonya , who never sleeps , roger ? No , never sleep , tonya , good morning .

Speaker 10 54:49

Good morning Roger , good morning Tony . How are you both ?

Speaker 2 54:52

We're well Well . Thank you , tonya .

Speaker 10 54:54

Well , you should be , Roger . You had a great hour nap .

Speaker 2 54:57

I did . How good is that ? It's an eye . I did well , Well that's a lot .

Speaker 10 55:01

That's a lot . It's a big sleep . You can do the two cycles , so I guess it's okay .

Speaker 2 55:06

That's exactly right . I was up at five o'clock this morning . I got up yesterday morning Five o'clock yesterday morning . I pushed through all day so that I can actually have that good sleep .

Speaker 10 55:19

Okay , you know , I got home at about two and then I was up again at six Yep , and then I'm still going .

Speaker 2 55:26

My goodness me Is that okay . No , no , no .

Speaker 10 55:31

I feel I feel kept up . I could go run a marathon but I wouldn't . But I was calling to say , because I did hear that remark before , that women need more sleep than men . I don't know about that , my husband needs to sleep a whole lot . He's more horizontal than what he is vertical , I think . He's tricking you I think he's tricking you I think he's tricking you .

Speaker 2 55:52

No , of course there's exceptions to the rule , but I'm talking about generally . The research shows that females do sleep more than males do . Certainly , in my experience , my partner needs a lot more sleep than I do . No doubt about it . What about you , tony ?

Speaker 10 56:09

I feel terrible if I have too much sleep . I actually feel so nostalgic . I just , I really find it hard to get going , but I guess every , probably every two or three weeks , I might have a big sleep , but a big sleep for me . I might have maybe seven hours and then . I get up and I go wow , I feel like I'm being hit by a truck .

Speaker 2 56:26

This is a really really interesting topic too . Tonya , thanks for bringing this up . The recommendations for sleep are between seven and nine hours , and that's what they tell us generally , but there are people , such as yourself , that can literally fly on four and a half five hours sleep no problems at all . And then there's other people that need the good nine or 10 . But if you're needing I think we had a caller one morning that was 12 , 12 or 13 .

Speaker 1 56:49

Yeah .

Speaker 2 56:49

My goodness , mate , like that's not good because you're not getting good restorative sleep while you're sleeping .

Speaker 1 56:54

How much sunlight are you getting Tonya ?

Speaker 10 56:56

Oh well , all the sunlight , tonya , because I only have a couple of hours sleep . So I've up in the before the sun and I go to sleep after the sun gone down , so I'm always in the sun , outside , fresh air .

Speaker 2 57:07

You sound absolutely on fire . You sound like you're really firing .

Speaker 10 57:12

Well , yeah , I'm on fire all the time . I'm a holler at anything . You've got no idea . Really , really .

Speaker 2 57:18

But what do you do at this time ? Should I ask no , what are you doing ?

Speaker 10 57:21

Okay , what am I doing at this time ? And I'm actually doing a cleaning job at the moment . Okay , and I , which is like so mopping a couple of basketball stadiums , big reception area , tennis center . I'm doing that at night time when everyone's left here , so it's the easiest time to do it .

Speaker 2 57:40

So it's your quiet time and you just listen to the radio while you're doing it .

Speaker 10 57:43

And I listen to the radio . And then I say , listening to the radio , occasionally I might fall asleep at the end of Tony's show , and then I'm up again to the boys for Brecky so I can hear what's going on , and then we'd solve . And then we , tony , and then we you know Jackie , in the afternoon You've got it all covered . Got it all covered , all covered .

Speaker 2 58:01

I hope you're buying all the products that they're advertising as well .

Speaker 1 58:03

That's important . I have a question for me , tony , because we're going to talk about hydration in just a moment . Are you a big on the water , big on the H2O ?

Speaker 10 58:12

No , I'm big on the wine .

Speaker 1 58:14

No , not during the day , when you're working , surely Over night .

Speaker 10 58:17

There we go . It's safe home . It's got to be as you know it's happening somewhere . It's going somewhere in the world . Honestly , I don't really care what time it is .

Speaker 1 58:24

But you're not slipping into a shardy about now , are you ?

Speaker 10 58:28

Oh well , no , I'll get one soon-ish . No , I'm nearly finished . So yeah , I'll have to do the night time .

Speaker 1 58:35

Thank you , tony . You're good to talk to . Thank you , Keep in touch . It was good to hear your voice . So hydration is very important . I think we've mentioned that before , but it's worthwhile highlighting again .

Speaker 2 58:45

Yeah , we really need to flag

Importance of Hydration for Shift Workers

Speaker 2 58:46

hydration really important for shift workers .

Speaker 2 58:49

I realise in our roles it's really really hard to get to the bathroom , obviously , but the more we drink , the more we condition our body to it . So , as I said , I've been crook last week and hydration has got to be the key . Our body works really hard to get rid of the toxins , so we've got to flush them out . That's one thing , but also fatigue is a symptom of dehydration as well . So we need more water into our system to literally get all those neurons firing and everything running really well through our body . And the other thing as well is our immune system really needs hydration all the time to be running through it . So I think females running with hydration higher hydration than normal through their system they've already got a biologically compromised system , so to running water through it and fasting overnight is highly beneficial for females in particular . So hydration , hydration , hydration . Shift workers need more hydration than non-shift workers do , and that's purely to keep that digestive tract running because it's out of sync , so it's not sure what it's supposed to be doing .

Speaker 1 1:00:04

Gerald Quigley , who's a regular contributor to this program , as you know , and co-host of the House of Wellness . He's got with him all the time . Water all the time , all the time . Whenever you see him in a cafe , in a restaurant or in a radio studio Water all the time . I've no idea how much he drinks , but I'm assuming it's several liters a day . Well , Jared .

Speaker 2 1:00:27

See , what we don't realize is the visual reminder is what keeps us going as well . So Jared's clever in what he's doing because by having that water in front of him , it's a habit to just continually grab it and drink from it . So if you've got the right water bottle and it's in front of you , or you've got it with you all the time , you will drink it out of sight , out of mind , with anything . But I think if we drink an awful lot of water and you know , jared will know that we need a lot of water through our system , but we do need to replenish those electrolytes at the same time as well . So pinch of salt into the water , or a Little bit of a bit of sodium , bit of manganese , bit of the water Yep , into the water , because we do flush them out . The more water we drink , the more sodium we actually flush out of our system .

Speaker 1 1:01:13

It's interesting , you say , because sometimes you go to those beautiful restaurants and tell you , in risks on the lofty , the bottle of the Pellegrini , whatever it's called , and I was thinking it's a bit salty .

Speaker 2 1:01:20

That's right it's . It is because it's it's a mineral type water that's got those Essential minerals in it . The more water we drink , the more electrolytes we need to replenish into our system . Fantastic .

Speaker 1 1:01:32

Can we talk briefly before we let you go about medications ? Those people are on medication for sleep . Well , and and or for sleep . I mean , is there a trick around that ? Anything that we need to know more about that ?

Speaker 2 1:01:46

We're learning more and more in science at the moment about timing of medications Biologically and this is called chrono medicine really important if you're prescribed a medication , you really should be asking your doctor what's the best time to be actually taking that mediate medication . You know , I know they say I'll take it with a meal , but you know , like blood pressure tablets could be taken at not know don't hold me to this because I'm not actually a pharmacist or a doctor , right ?

Speaker 1 1:02:14

so but I think often it'll be in the packet so it's taking a bedtime or whatever it might be but your blood pressure .

Speaker 2 1:02:21

You can be taking it at night so that it's more most efficient for you in the morning , or there's some other medications that you can actually take at different times . And in fact the research has shown that the COVID vaccine was more effective taken in the morning than it was taken in the afternoon . For those people that took the COVID vaccine , if you were a morning person , it was proven to be more effective in the system . And that's science , it's , it's a common knowledge now . So those that queued up and had it in the afternoon probably wasn't as effective as in the morning . But we didn't know that at the time . But there was a lot we didn't know .

Speaker 1 1:02:56

One , double , three , six , nine three . Come and join us . Anything you'd like to raise on the program in terms of health and wellness , can we have a quick word with Maggie ? We'll come back to Maggie very , very shortly . Perhaps grazing is a good way to go . We are the animal kingdom . I liken ourselves to example birds , owls , sparrows , for example . Some are nocturnal , others early rises . Question mankind has , over Millenniums , shared his shift work . Did not cave men swap people with duties ? More recent years , with a struggle for accommodation , have not certain sectors adopted the habit of sharing a bed Wanted work , the other sleeping ?

Speaker 2 1:03:40

Yeah , see , I don't don't agree with that , but that's my opinion . It's . We are dying , all creatures . And it's funny because this Waking up in the middle of the night that people experience , that they struggle with , is actually a natural Phenomenon for us to do . Because in years gone by , when I talk , years before the invention of electric light , people used to go to bed as it got dark . Yeah , and then what they would do is they'd wake up in the middle of the night and they would literally become productive in the middle Of the night . Then they would go back to sleep . But we , with the introduction of electric light , have pushed that sleep cycle way back To going to bed at 10 o'clock , 11 o'clock , sleeping overnight and then waking up in the early hours of the morning , and that's how we go . But this grazing , grazing overnight is not too bad . We don't want to be having big meals overnight . But no , they didn't actually shift work . Cavemen were literally asleep at night and awake during the day because they're not going how Hunting at night ?

Speaker 2 1:04:41

No , I couldn't see .

Speaker 1 1:04:43

I Know that there are many , many young mums , for example , who would be listening to the radio right now .

Speaker 1 1:04:49

Yeah , because they've got to get up and they're doing a feed , yes , okay , and that in a sense is it's life-changing , because you have no choice to do it . You've got to feed baby when baby says , oh , I want something to eat newborns in particular , obviously . So good morning to all those mums . Daughter number two is is just , just after three months , getting little one into a routine . So , you know , goes down , spends an hour and a half in the middle of the night and then they get some more rest . Oh , must be challenging mom's extreme how they do it extremely challenging for mums , their shift workers .

Speaker 2 1:05:23

In themselves , they're actual , true living angels and we underestimate that . Going to bed , getting up , going to bed , getting up all the time with children and the struggle . But this is why low light , this feed in the low light . Remember , mothers Are born biologically to cope with this and to do with this , to feed their young Overnight . So which what we do is we don't want to introduce television and Lights , bright lights , and scrolling on our phones in the middle of the night , because that's where we are stuffing ourselves up . So what we want to do is we want to be getting up , getting baby Going and sitting quietly in the rocking chair , feeding baby in very , very low light . Back to bed .

Speaker 1 1:06:03

Beautiful and a very comfy chair in a very comfortable chair .

Speaker 2 1:06:06

They deserve that .

Speaker 1 1:06:07

Maggie , good morning .

Speaker 2 1:06:08

Oh .

Speaker 9 1:06:09

Good morning . Oh well , yeah , I am . Let me say I am Extremely tired , you know , and somehow I Tend to fight it , I dare say .

Speaker 1 1:06:30

Because why , maggie ? What if I ?

Speaker 9 1:06:32

I don't know , I don't know that something within me and I Don't look . I don't know , I'm so jumpy , my mind doesn't stop , I'm over tired , but then , once I'm truly Woken up , you know , then that's it .

Speaker 1 1:07:02

You may have spoken to a doctor . You talk to your doctor about that and then get some feedback as to why you've got this constant feeling of fatigue and that the mind is racing . And what did he or she say about ?

Speaker 9 1:07:14

that , oh God , yeah , I look , I have to Revisit , but you know , the focus seems to be on other things . I Suspect , but you know , without you know going yeah , but make it .

Speaker 2 1:07:30

You do understand that the more this goes on , the worse it's actually going to get , because it's impacting on your mental health at the same time and your mental health will impact on your sleep . So what you need because your brain relies on us actually going to sleep and detoxifying so that it keeps us healthy It'd be really important to go and have a chat with your doctor and try and get some sort of Healthcare plan , to go and see a sleep specialist , to get yourself back into a nice routine , to be healthy , because it's not healthy what you're doing .

Speaker 9 1:08:03

Yeah , yeah , look you don't know how . No , no , nor would I wish to divulge a lot of this time . Yeah but you know it is is .

Speaker 2 1:08:20

Sleep is a really good coping mechanism for us to make it that is .

Speaker 1 1:08:24

It's a very important . It is and it's intrinsically linked . Maggie , thank you so much for your call . Always good to hear that voice . 1-336-93 . Now here's a question for the listener . If you could name one movie , one film that deals with the idea of sleep or lack thereof , what would that be ? One great movie , the deals with sleep or the lack thereof ? What movie would that be ? One , double , three , six , nine , three Rogers here , roger , and we talk about Roger Southern comes in every couple of weeks if we talk about shift workers and he's very kindly stayed for an extra length . The extended version for this Thursday morning , possibly insomnia and Al Pacino and Robin Williams . Thank you , claire . What have other people got ? Roman , adelaide morning Roman .

Speaker 3 1:09:19

Morning Tony .

Speaker 17 1:09:20

I've got an agraritical for you , totally off of subject .

Speaker 1 1:09:23

No , not at all . Feel free to handball it across .

Speaker 3 1:09:27

What do you call it ? The hen responsible for filling up all those egg cartons ?

Speaker 1 1:09:32

What do you call a hen ?

Speaker 3 1:09:36

Responsible for filling all those egg cartons for filling all those egg cartons .

Speaker 1 1:09:40

I don't know what do you call a hen filling up all those egg cartons .

Speaker 17 1:09:44

That's my chicken .

Speaker 1 1:09:46

Ah , excellent work , roman . Thank you Very funny . Well done , tina in Roeville , good morning .

Speaker 15 1:09:53

Good morning Tony . How are you ?

Speaker 1 1:09:55

I'm well Rogers here as well . Good morning to you , Tina .

Speaker 15 1:09:58

Good morning to Roger as well Morning .

Speaker 2 1:10:00

Tina , how are you ?

Speaker 15 1:10:01

I've got a couple of movies that I've always enjoyed watching . Normally watch them whenever they pop on

Favorite Movies and Chatting With Listeners

Speaker 15 1:10:09

To do with sleep Obviously sleepless in Seattle .

Speaker 2 1:10:13

Yes , we both said that .

Speaker 1 1:10:17

Now , we both wrote that down . So we didn't know what either one of us was going to say , and that is the one that instantly jumped to mine Yep .

Speaker 15 1:10:25

And and I've also , and I've also got another one which . I , I mentally enjoy watching , and that is while you were sleeping . Whoa the bullet now was it .

Speaker 1 1:10:35

Was that a bit scary ? Was that a ?

Speaker 15 1:10:38

thriller . No , it's a lovely romance .

Speaker 2 1:10:42

Right rom-com . Here's another one for you , rom-com . I've got one . I just came to me Julia Roberts sleeping with the enemy .

Speaker 1 1:10:49

Oh yes .

Speaker 2 1:10:53

Yeah , don't , don't watch it at this time of the morning .

Speaker 1 1:10:57

Well done . It's lovely Tina review and I spoken .

Speaker 15 1:11:02

Maybe a long time ago . I did call the radio station when Neil Mitchell was leaving the station and I think he had to pop in early in the morning because I told everybody that he'd find a Mercedes .

Speaker 1 1:11:14

Oh , that's right . Toy car apparently yes , I remembered that that was . That's fantastic and he came into the studio I think it was the day of the morning he was leaving .

Speaker 15 1:11:25

He was very upset . Yes coming to the studio to clear things up , because I Don't return this world around .

Speaker 1 1:11:32

I think we I think whether it was a bit of a rumor we started saying Mercedes-Benz Berwick had presented him with a Mercedes on his retirement . That's what I thought I heard , but obviously it was a little toy .

Speaker 15 1:11:44

What ?

Speaker 1 1:11:45

was funny .

Speaker 15 1:11:47

Tina .

Speaker 1 1:11:47

I don't know whether you get the opportunity to listen to any podcast on the 3a w app , but he's just done a wonderful podcast . You'll find the podcast on the 3a w app and it's well and truly worthwhile , and People on the 5a a can listen to it as well , because he's much loved as the chair of the Port Adelaide footy club . It cost you cause , so have a listen to . It's wonderful , Tina .

Speaker 15 1:12:11

Thank you always listening to good on you , tina .

Speaker 1 1:12:14

Thank you , mel Scott's head .

Speaker 14 1:12:17

Good morning . Oh , I'm on Tony morning , tony , the film I'm trying to think of . It's got Robin Williams Doctor to near to Nero and the doctor .

Speaker 1 1:12:27

I think we just lost you . Did we just lose you there ? Sorry , we might have just lost that . Call One , double , three , six , nine , three . Where are we off to ? Let's go to . Who am I going to hear ? Let's sorry , mel , for whatever reason we've lost you . See if we can get you back , paul and Dan , and on morning Paul .

Speaker 8 1:12:43

Good morning . There's a movie . There's a movie I can't recall the name , but it's with Robert De Niro and he's in Antarctica , where it's all Canada , where the sun doesn't go down for six months of the year .

Speaker 1 1:12:59

Yeah , well now you can't remember what it's called . No , I'm sure if you Google it . Yeah , somebody let us know . More importantly , one of the great listeners was let us know . So it's . You reckon it's to Nero ?

Speaker 8 1:13:15

Yeah , definitely to Nero . And yeah , the Sun , the Sun , the Sun doesn't go down for six months of the year and I'm trying to try some people a little bit crazy .

Speaker 1 1:13:29

Yes , it does . Having been in that part of the world , it is really weird , where three o'clock in the morning and the Sun is in one angle and the moon is in the other Part of the horizon and it's really weird , but it's fantastic , it's very romantic . Well done , mel . Thank you , hugo . Good morning you go . Yeah , we do it . Hugo said you go and I said no , you go .

Speaker 16 1:13:55

You know they say Tony a bird . The bush is with the head .

Speaker 1 1:13:58

That's right , it's a great old commercial , hugo . What's happening on the road ?

Speaker 16 1:14:03

Honestly don't like to do a bit of poultry delivery . This morning we're about . Gembrook . Oh excellent , I'm sweet on the road today . It's absolutely nothing .

Speaker 1 1:14:14

Now , hugo , what time ? What time do you start your drive ?

Speaker 16 1:14:18

I start at 11 30 and I'll be off at about 3 30 .

Speaker 1 1:14:23

So 11 , 30 , 30 , 30 , so it's about a four hour shift .

Speaker 16 1:14:28

Yes , it's small glue brewers even so , you know , usually we get it done out about the borders . But what are these ? Uh , what are the companies of ? I can't remember because KFC or what the ? What are the ? The bloody chicken joint done , the Nando's ? Nando's , they do like a little emergency delivery , but the Thursday morning and usually it's not too bad , you'll be at it's up about eight nine . You know I am in the morning .

Speaker 1 1:14:56

And so , when would you have a rest then , hugo ? What time of the day would you rest ?

Speaker 16 1:15:00

I'd be off go bed in the ground . You know I'll be about one to the bed , seven usually .

Speaker 1 1:15:07

In the afternoon .

Speaker 16 1:15:08

Yeah , usually if I'm doing the night sort of one in the morning , you know I I'd leave the work side is about . I can't do it about 5 , 30 and then leave it about two , three and how long you , how long you've been doing those sorts of hours . Not enough . You know , you know changes , as they say . You know , uh , it really depends on our contract .

Speaker 3 1:15:33

Yeah , of course .

Speaker 16 1:15:35

Yeah , it's like sweet as jebbrook and honestly this evening is probably the big cloudy stars out there , but you know that the moon it's three quarters of the way for you . You see the rabbit dance . I think it's pretty lady .

Speaker 1 1:15:50

The rabbit's .

Speaker 2 1:15:51

that's fantastic you sound like a great bloke here you go . I've been a great time out on the road .

Speaker 1 1:15:57

We're losing the lines . I'm not too sure why . Mel , I think we've got you in scott's head , good morning . Good morning , I'll try again no can you hear ?

Speaker 16 1:16:05

me .

Speaker 1 1:16:05

Yeah , loud and clear . Well , you dropped out , so forgive .

Speaker 14 1:16:08

Now problem . Um , just very quickly . The film is robertinero is a patient and Robin Williams is the doctor , and they comes up with

Film Review and Shift Work App

Speaker 14 1:16:16

a new drug and it stops the tremors and they sleep normally . But there's a shocking side effect and it's a really moving film back probably 25 , 30 years ago .

Speaker 1 1:16:28

About 25 , 35 years ago , we'll see what you find out the name of it and we'll let everybody know the other side of this , mel , thank you . Always good to hear that voice , scott's head . It is Australia overnight , roger fun tonight . Thank you for that . Now the the uh App . It's really interesting and worthwhile for people that are on shift work . Dalla , there's a . It's a good idea to do it and you'll work it out for yourself .

Speaker 2 1:16:52

Yeah , yeah , thank you very much for having me for the extra Out tonight . It's been fantastic . Arca shift , arca shift is the actual app Created by Arca scope and I really would look forward to people giving it a go . We've worked really hard on this app . Give it a go and give them feedback . Give us feedback so that we can improve it and make it absolutely perfect . We want it to be the absolute go-to for shift workers .

Speaker 1 1:17:18

All right , we've got 15 seconds If people want to contact you or have a look at the website a healthy shiftcom heaps of me there .

Speaker 2 1:17:25

instagram at a underscore Healthy underscore shift . Thank you , and I'll see you in two weeks a couple of weeks time .

Speaker 1 1:17:30

Thank you , roger Sutherland . A healthy shift . It is australia overnight . This is Hopefully a healthy shift . The overnight program Australia overnight . I'm turning mcmannis back , the other side .