Protein and Fiber

Speaker 1 0:01

If there's one thing that I hear so often from clients , and also from followers , is this how on earth can I stop snacking ? I just want to snack all the time . In today's episode , I'm going to address a strategy that's going to really help you to stop this snacking and keep you feeling fuller for longer . Shift work can be brutal , but it doesn't have to be . Welcome to a healthy shift . My name is Roger Sutherland , certified nutritionist , veteran law enforcement officer and 24-7 shift worker for almost four decades . Through this podcast , I aim to educate shift workers , using evidence-based methods , to not only survive the rigours of shift work , but thrive . My goal is to empower shift workers to improve their health and wellbeing so they have more energy to do the things they love . Enjoy today's show . Enjoy today's show . Welcome back to another episode of A Healthy Shift , the podcast , which is dedicated to helping you , the shift worker , to thrive in your unique and often challenging work environment . I'm your host , roger Sutherland , and today we are diving into the dynamic duo of nutrition , and that is protein and fiber . Now , whether you're pulling a night shift , working early mornings or tackling a dreaded swing shift , understanding the importance of these two super nutrients can make a world of difference in your energy levels , overall health and well-being , and will have even more of an impact on what we're here to talk about today as well , and that is to prevent that goddamn snacking which causes us no end of problems , doesn't it ? So let's start with protein . Now , you've probably heard that protein is essential . We hear it all the time . But when we think of protein , we think of gym bros walking around in stringer singlets sucking down protein shakes , don't we ? But do you know why protein is so important ? Well , protein is the building block of our muscles , our tissues and our organs , and it plays such a crucial role in repairing and maintaining our body , which is essentially important . For those of us who endure these physical and mental demands of our shift working world . Protein will absolutely help you . Now , did you know that by consuming enough protein , it will help you to stabilize that blood sugar ? Now , this is a game changer for shift workers , because we often experience erratic eating schedules . We eat at all the wrong times with all of the wrong foods , but by including a good source of protein in your meals and snacks , you can actually avoid those energy crashes that carbohydrates bring . They leave you feeling sluggish and then reaching for those unhealthy quick fixes . Our body is searching for energy . What do we reach for ? Carbohydrates and fats , chocolate chips , lollies , goddamn Jenny's cake again . So we've got to keep our eye on all of that sort of stuff . And increasing protein really really does help us . Protein really does help us to feel fuller for longer , and it really improves our immunity as well . Protein is essential for our immune system .

Speaker 1 3:33

So how much protein should we actually have ? And as a broad stroke and I want to emphasize this as a broad stroke I would aim for 120 grams of protein per day . Now I do want to explain this to you . This doesn't mean you get a chicken breast and weigh 120 grams and that's all you need . I'll give you an example A 200 gram chicken breast has approximately 50 grams of protein in it . Now , I know this is confusing to a lot of people , but I will explain this further as to how to work this out . All right . So we need 120 grams . If you think of the chicken breast that has 50 grams , you would need to eat nearly three of them in a day to make sure that you're getting your 120 grams of protein . All right , and I'm not encouraging you to eat three chicken breasts in a day .

Speaker 1 4:27

We mix it all up because we can get protein from different plant-based things , we can get it from fish , we can get it from chicken . In fact , let's go through a list , because protein is the superfood . So what are some of the practical ways that we can incorporate a lot more protein into our everyday food ? And here are a few tips for us . Lean meats so we get protein from chicken . From turkey we get lean cuts of beef and pork are excellent sources of high quality protein and aim for a portion size which is around about the size of the palm of your hand . That's what you need per meal . All right Now . Fish and seafood Not only are these rich in protein as well , but they also provide those essential omega-3 fatty acids as well , which are really really good for our brain , health and cardiovascular system .

Speaker 1 5:21

Now , eggs Versatile , easy to prepare , eggs can be a part of any meal . And hard-boiled eggs . Why not have hard-boiled eggs as a convenient snack , although if you're stuck in the truck with someone , you want to be really careful eating those or they can suffer along with you . Fantastic , remember , farts are funny , okay , anyway , dairy , greek yogurt , cottage cheese and milk are all really good sources of protein as well , and if you opt for the lower fat versions , if you're watching your caloric intake , then that's absolutely fine as well . They've still got the protein in it . Plant-based options for the plant eaters we get protein from beans , lentils , tofu and quinoa . They're all excellent plant-based protein sources . For those who prefer or would rather eat a vegan or a vegetarian diet , our plant eaters rejoice . You can certainly still get your protein , and this is one of the things that I see as a big problem for a lot of people that go for a plant-based diet or they want to be vegan or vegetarian .

Speaker 1 6:28

Protein is so important you need to make sure you're getting sufficient protein in your body is literally counting on it . That's protein . Now let's talk about the fiber . Now . Fiber is essential for maintaining a healthy digestive system . We've spoken about this before , but we really do need a good dose of fiber every single day to help us . Now , this can be particularly tricky for our shift workers , because we often eat at irregular times and we may not always have access to the healthiest of food options , and when we have highly processed foods , there's no fiber in it .

Speaker 1 7:03

Fiber helps us to regulate our bowel movements . It prevents constipation and it also keeps you feeling fuller longer . Repeat also keeps you feeling fuller . Longer Repeat keeps you feeling fuller longer . That's common with protein . So if we have protein and fiber , we are feeling fuller for longer . And what does that do ? Reduces snacking . Now there's two types of fiber the soluble and insoluble . Insoluble fiber dissolves in water and it helps to lower your cholesterol and your blood sugar levels . Insoluble fiber adds bulk to your stool and aids in the passage of food through your digestive system , and both types of fiber are super important for our overall health .

Speaker 1 7:48

How much fiber should we get , rog ? Glad you asked we need . Every person needs approximately 25 to 30 grams of fibre per day . Now here are some tips to boost your fibre intake Whole grains . Choose whole grain , bread , pasta , cereals over their refined counterparts , and look for options with at least three grams of fiber per serving . The best forms of fiber are fruits and vegetables . You never looked at anybody that was overweight , that had eaten far too many fruits and vegetables . No one has ever done that . In fact , you can't eat that much fruit and vegetable to get yourself to the overweight stage , because the fiber fills you up .

Speaker 1 8:37

Aim for a variety of colors on your plate . Get berries , apples , carrots and broccoli . They are all very high in fiber . I always have an apple late in the afternoon . Having an apple late in the afternoon gives you that sweet hit . It also gives you enough fiber within half an hour to actually carry you through until dinner time . Try that apple , and if you don't feel like the apple , you're not actually hungry , so forget it . It's not about the chocolate . You're not craving chocolate , you just want that sweetness . All right , so get the apple , eat the apple , wait half an hour and watch what happens . The other thing legumes , beans , lentils and chickpeas are all absolute fiber powerhouses . Add them into your soups or your salads , or put them in stews for an easy fiber boost . Nuts and seeds , a handful of almonds , some chia seeds in food or flax seeds can add a significant amount of fiber to your diet . And don't forget that when you are consuming fiber and in particular insoluble fiber , absorbs water , which helps it to move smoothly through your digestive system .

Speaker 1 9:57

Now , in great news for you listening , if you go to my website , ahealthyshiftcom , and you scroll down to the very bottom in the footer , you will see that I've got a free resource there my fiberiber eBook . Yep , you heard it right the Fiber eBook . It is free for you to download . If you go there , you can download the Fiber eBook and you can then go through this Fiber eBook and it will show you easily how you can get your 25 , 30 grams of fiber into your day . Pick the foods off the list , add a few of them in every single day . 25 to 30 grams of fiber , no problem , rog . All right . So that's the website ahealthyshiftcom . Scroll down to the very bottom , follow the link to my free fiber e-book and just download it . There you go . Simple problem solved , all right . Shift workers , here comes some tough love . It's tough love time .

Speaker 1 10:58

Balancing protein and fiber in your diet isn't just a nice to have , I've got to tell you , it is an absolute must . These nutrients play a crucial role in keeping your energy level stable . It keeps your digestive system running smoothly and it keeps your overall health in really good check . Fiber , in particular , and protein these two superfoods are very , very important . Yeah , of course it might take a bit more planning and effort , especially when you're tired or in a rush , but choose your heart . Do you want to do it hard , without the fiber and dealing with the problems that are associated with that , or do you want the benefits of actually a little bit of planning ? That you can do , and my free ebook honestly just makes it so easy to get fiber in . More fiber , less snacking , more protein , less snacking . So don't come at me with . I'm struggling with my snacking when your fiber is down around three or four grams a day and your protein is in about the same ballpark , because that's the reason .

Speaker 1 11:58

Now , remember , it's about making small and sustainable changes . So start by adding one high-protein food and one high-fiber food to your daily routine and gradually what will happen is these small changes will start to add up and you'll notice a significant difference in how you start just feeling and how you perform your shifts . And you will notice that the more fiber and the more protein in , the less you'll snack . So adding them in each of the main meals at those normal mealtimes of breakfast , lunch and dinner time , the difference will be enormous . Okay , so there we go .

Speaker 1 12:37

So before we wrap up , let's recap it . Protein helps repair and maintain your body . It keeps your blood sugar level stable and can prevent those energy crashes and prevent snacking by keeping you feeling fuller for longer . And fiber supports your digestive health . It keeps you feeling fuller for longer , and fiber supports your digestive health . It keeps you feeling full and it helps to regulate your bowel movements . And we all want to feel like a ballerina , don't we ? So together they form a powerhouse team that can help you wait for it , not just survive , but thrive in your shift working environment .

Speaker 1 13:08

And that's it for today's episode of A Healthy Shift . I really do sincerely hope you found this information useful and that you are inspired to make some positive changes like this in your diet . Increasing protein and fiber will cut out those highly palatable snacks for you , I promise you , and if you have any questions or any topics that you would like me to cover in any future episodes , please feel free to reach out , and don't forget to hit follow and turn on notifications and leave a review if you've enjoyed this show . Until next time , stay healthy , keep thriving shift workers , and thanks for joining me on this journey to better health and well-being .

Health Tips and Subscription Reminder

Speaker 1 13:45

I'm Roger Sutherland , and this has been a healthy shift . I'll catch you on the next one . Thank you for listening . If you enjoyed this episode , be sure to subscribe so you get notified whenever a new episode is released . It would also be ever so helpful if you could leave a rating and review on the app you're currently listening on . If you want to know more about me or work with me , you can go to ahealthyshiftcom . I'll catch you on the next one .