Speaker 1 0:01

It's kind of funny when you run a podcast for so long as I have . We're up to over 216 or 17 episodes now . One of the things that I cover is , well , I cover everything and I completely overlook sometimes what is the simplest topic that really , really does need to be addressed . Now , if you're a first responder , you know that those never-ending treats that keep on turning up at the stations or the branch or wherever you are , are difficult to navigate . Spare a thought for our nurses . Our nurses have no end of drama with the never-ending treats . So today's episode I want to address how do we navigate all of those never-ending treats that turn up in that goddamn break room ?

Speaker 1 0:59

Shift work can be brutal , but it doesn't have to be Welcome to a healthy shift . 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 .

Speaker 1 1:35

Hello and welcome back to a Healthy Shift Podcast . Me , I'm your host , roger Sutherland , and today we are literally going to be diving headfirst into a snack-filled minefield . That is the break room , that sacred place where shift workers retreat for a moment of peace , only to be ambushed by an army of donuts and cookies and that bloody damn Jenny and her cake . And is that a third cheesecake this week ? I think it is Seriously . Who is it that keeps bringing those in ? Hello , jenny , yeah , it's probably Jenny , but we also know that in the nursing circles as well . I've coached hundreds of nurses in my time and I know that the families of patients they never bring you in a protein shake or a bowl of fruit , do they ? It's always chocolates and chips and lollies and all of the things that . It's a reward and it's a treat , but it's a problem for us .

Speaker 1 2:38

So now , before we start , let me ask you this how many times have you walked into the break room quite innocently , got to go in and grab yourself a nice cup of love I mean tea , right and found yourself locked in an intense staring contest with a chocolate chip muffin ? Now , if you're nodding right now , stay tuned , because today I really want to tackle some strategies around how to say no to those sneaky little temptations and how to do it without becoming that person who's always on a diet . Spoiler alert we're not dieting her here . We're actually going to set some boundaries with some flair , all right . So this is where it's at and this is how we help , all right . So picture this You've just survived the morning rush , or maybe it's just the midnight chaos , and you're headed into the break room and all you want is a moment of quiet , but instead you're greeted by a table piled high with sugary sabotage .

Speaker 1 3:43

Someone's birthday it's someone I bake too much day . Or what is my absolute personal favorite someone's I'm on a diet , so I brought these leftovers here . Move yeah , classic . How many times have we heard it ? Now , let's be real .

Speaker 1 4:00

Saying no in this environment is really tough . You're tired and you probably are hungry , and the temptation is literally just sitting there whispering it's just one bite . But here's the kicker it's never just one bite , is it the first cookie that tends to lead to the second , and before you know it , you're in a sugar coma , wondering where it all went wrong . So what's the solution ? Say it with me now Ready . It's easier to say no than it is to stop Now . This now is going to become your mantra . Tattoo it on your brain . Put it foremost in your mind . Let's repeat it . It's easier to say no than it is to stop . But let's not stop there . Let's arm ourselves with some strategies , shall we ? Because it's just not that easy .

Speaker 1 4:53

First up , the first thing we have to do is we have to plan ahead . Now , listen , folks , the best defense , in any way whatsoever , is always a good offense . If you're walking into the break room without any sort of game plan , you've already lost this game . So bring your own snacks and I'm not talking about a sad little celery stick . I mean snacks that make you feel like a rock star . Bring in fresh fruit , nuts , greek yogurt or even those fancy homemade energy balls if you're feeling adventurous . Fancy homemade energy balls if you're feeling adventurous . But when you've got your own arsenal of deliciousness , the break room buffet suddenly loses a ton of power . Now , the second thing that we need to do is we need to make sure that we're actually hydrated . Now , a fun fact sometimes , when you think you're hungry , you're actually just thirsty . So keep that water bottle handy and sip it throughout your shift . Bonus points if you've got a quirky bottle that makes your co-workers jealous . Oh , this old thing . Yeah , just staying hydrated and fabulous .

Speaker 1 6:02

Now , third pause before you pounce , when you feel that urge to grab a treat , do me a favor . Do this Pause , take a deep breath and ask yourself does this align with my goals ? And yes , you do need goals , whether it's more energy , whether it's weight management or simply just surviving the shift without a sugar crash . Remind yourself why you're saying no . And if the answer is no , this doesn't align , walk away like the snack boss that you are .

Speaker 1 6:44

Now let's talk about the awkward part the damn co-workers . Now let's talk about the awkward part , the Dan co-workers , because we always know there's that one person who just cannot resist making a comment oh , are you on a diet ? Live a little Loosen up love , or my personal favorite . But I made this just for you . First of all , you don't owe anyone any explanation at all . I don't know why you feel like you do , but you don't . But if you want to keep the peace and shut down those comments with style , get your pen , get your paper and here's a few responses to have locked and loaded and ready to go .

Speaker 1 7:25

First of all , no thanks , I'm eating to fuel my energy for the shift . There's one Second one . No , no , I'm not dieting . I'm just eating according to my own goals or my favorite nah , I'm good , but more for you , though . Right , watch their faces when you say that . When you say , nah , I'm good , but more for you , watch their face . It's a classic .

Speaker 1 7:52

When you deliver this , deliver it with confidence and a smile , not with regret or remorse or oh , I'm missing out , and I promise you majority of people will literally back right off instantly . And for those that don't , well , let's just say you can always redirect the conversation . Hey , did you see the schedule for next week ? This works like a charm . Believe me , it works . Just find something that pushes a button . They're your colleagues . You know what buttons to push .

Speaker 1 8:23

I found this with alcohol . Since I gave up alcohol , soon as I stop drinking and I go out into an environment , when someone says to me you're not drinking , I say no , how do you live ? How do you live with it ? Just be . You've got to be confident and you've got to be have it racked up and ready to go straight away . So as soon as the incident comes up and you know it's going to , you can literally just go bang and deliver it with the venom or the positivity that you actually need to Now the long game .

Speaker 1 9:03

We got to play this long game because every time you say to the break room snacks , you're saying yes to better energy , you're saying yes to better focus and a much more healthier you . It's about playing this long game because , let's face it , we've got a demanding job , families and lives outside of work . We don't live in work , although I know we feel like we do at times , but we don't . We don't live in work , although I know we feel like we do at times , but we don't . And the last thing we need is to feel sluggish or regretful because of momentary indulgence . Don't stand in front of the mirror with regret .

Speaker 1 9:42

If you're standing there and you're engorging yourself on the plates of all the deliciousness on the table in the break room , remember what's the phrase . It's easier to say no than it is to stop . So next time you are face to face with that tray of cookies , remember it's not just about saying no to the cookie , it's about actually saying yes to feeling amazing , and that's a trade-off that I take every single day because I just feel better for it . Now , I know this is a quick one . It's short , it only needs to be a little bit , but it's very topical for this time of the year at the moment . Just remember , it's easier to say no than it is to stop . You would be amazed at the difference that that actually makes .

Speaker 1 10:33

How many times have you gone to a party and you're the designated driver ? You know you can't have one or two drinks and stop at one or two drinks . That just simply doesn't work . Just say no and don't have any . How much easier is that ? And the break room snacks are exactly the same . Make sure that you are well packed , well organized and stride into that break room like the badass that you are eating according to your own goals .

Speaker 1 11:04

Now , if all this sounds great , but you're thinking , rog , I'd love a little bit more accountability and a bit more help sticking to these goals . I've got you covered , because my one-to-one coaching is tailored specifically for shift workers . I've coached hundreds of nurses through this particular scenario , as well as those cops with those donuts , and you know who I'm talking about . These are common problems that are faced by shift workers and I understand and know how to navigate those because I've done shift work for 40 years . So if you need a coach that gets you , a coach that understands you and a coach that can really help you to navigate your life in and around shift work , then I'm your person and at the moment , I'm actually offering free 15-minute coaching assessment calls you can't possibly lose . All you got to do is go to the link in the show notes one-to-one coaching hit that link and just fill out a quick questionnaire and that quick questionnaire will take you to my calendar and you can book a time to have a conversation with me . Quick questionnaire will take you to my calendar and you can book a time to have a conversation with me around exactly what you want to achieve , and what we will do is we will put a strategy in place around that .

Speaker 1 12:30

Now my one-to-one coaching is literally just for the shift worker . We tackle your unique challenges together and I will look at your home life , your work life and your social life , and what I will do is I will strategize a plan that works in with you . This is not about restriction and calorie counting and macro counting and doing before and after photos and measures and weighing food . We just don't have time for that . We're shift workers and that's the reason why I don't utilize those tools in my coaching at all .

Speaker 1 13:05

It is simple habit building . It's working around your circadian rhythm , it's getting your light right , helping you to reframe your thinking , like this podcast to help you to get to where you want to get to . I will have simple strategies that you will not have even thought of . Of course , I don't give everything away pretty much but I don't . So what are you waiting for ? Just go into that show notes and click the link and then you can schedule your free consultation and let's get you thriving and not just surviving in 2025 . You know why ? Because you're worth it and you've got a whole lot of life to live , outside of that goddamn sugar fest in the break room .

Speaker 1 13:51

It's really really important because you don't want to be in this position or worse , this time next year . All right , I think this is something that is really , really important for you to remember . So I want to say to you today thank you so much for listening to this podcast . It's a really , really important one , and if you resonated with you at all , or you've got a nurse , gen , do me a favor forward the podcast on to her . Let her have a listen . Thanks for tuning in and until next time , stay healthy , stay strong and keep owning those goddamn shifts . 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 .