Work nights.....HELP!

Is there anyone out there that work nights? I am a nurse and work 3 12 hour nights/week. I do prettty well when I'm not working but when I work, I sabotage everything! I'm working toward getting BOT. I'm almost 3 yrs out RNY. I've gained almost 20lbs back....yes I have to admit it to myself. I do have dumping but I never know when it's going to hit. I have a bad habit of tempting fate! I hit the vending machine at work and eat things that are so against the rules!!! Just need some help in getting BOT and I'm glad to have found this group! Any suggestions are appreciated!

Thanks,
Janie in TN

Hello Janie and fellow night worker.  I am 3 years post op today, I work 5pm -1:30am, have regained 20lbs. along with some bad habits.  Boy does  your story sound so familiar.  I too was sabotaging my efforts.  Seems like I do okay at home, but the moment I walk in this place its ON!  When I put this plan into action...I lost 8lbs. and still counting and still losing!

It might be hard Janie, but what I did was went all the way back to basics, I mean to day one.  I did the following:

1.  Clear it out! - Get rid of all the junk and snacks in the house...if it's not legal I don't buy it.

2.  Protein, Protein, Protein - I did nothing but Protein drinks for two to three days...its hard, but when I was preparing for surgery I had to do this for two weeks.  Two or three days too get back on track is not going to kill me.  If you can't do all liquid protein, add 1 meal a day.  Mainly grilled chicken w/ tossed salad.

3.  Get in your Fluids -  Water, Crystal Light, Coffee, Tea - I don't drink soda (not even diet) or any alcoholic beverages. I stopped the day I was approved for surgery. Haven't touched a drop since.

4.  Don't drink with your meals! -  I drink my Crystal Light or Water 35 minutes before or after a meal.

4.  Journal - Start writing in your journal.  Write down everything you put in your mouth...write your feelings at the moments you think you want to give up. Write it down whether your having a food day or a bad day.  Write down your triggers...what set you off?  Pull out that big girl picture and place it on the first page of your journal...and look at how far you have come.

5.  Lock it in the car! -  Don't carry any loose change with you. Vending machines are EVIL! I find that I'm not willing to run out to the car just to spend .60 to .85 cents on junk!

6.  Exercise - no access to the gym...the halls are pretty empty at night take a walk around the halls/wings for about 30 to 45 minutes.  You'd be surprised what a little walk can do

7.  Love yourself! - You are the most important person you know.  Take some time for yourself.

8.  Post here on BOTT...and don't be afraid to ask for help.  No drama, no negative responses, no ridicules...

Dreamgirl119

 

Hi Dreamgirl!
I felt like I was reading my own post again! Thanks for all the great advice on getting back to basics.
I never have been a vending machine junkie until just recently and that was because I didn't have any thing with me from home to eat. Sometimes I think I'd not take anything just to have an excuse to hit the vending machines.

I'm going to take everything you've given me and print it out, post it on the fridge and follow it! I

Thanks again! I think I'll hang out here for a while! I need some accountability!
Janie

Janie, I meant to mention that I found that planning my meals a couple of days in advance really helps.  I also carry with me everywhere I go my "Survival Bag ."  In this bag I alway carry: 2-3 EAS Chocolate Protein Shakes, a bag of Cinnamon Toast or Jalapeno Honey Mustard Pretzels (10g protein per bag), Snack size bag with one scoop of Dry Whey Protein, Yogurt and packets of Crystal Light.  These are my main items and I'm always adding goodies. 

After I had my surgery, I found that a lot of times when I was out with my family or friends I would be in a situation where I didn't feel comfortable eating the same things they were having.  Thus came into being the "My Survival Bag" which also doubles as my lunch and dinner bag for work.

Working late afternoon and overnight is hard enough when you're not prepared with the right foods to eat.  I wish you the best in getting back on track.

Dreamgirl

Janie - Take what dreamgirl says to heart and you'll have that 20 pounds off before you know it.

Have you been stranded by the snow/ice/rain storms that have gone through TN this week?  Wretched weather!!!!!!!!!!!!!!!!!!!!1

You can do anything you chose to do.  Believe in yourself!!!!

Yes, the snow has kept us sorta homebound! It's more ice than snow but it's given me a chance to try out some healthy recipes! I hate the weather but it makes me get in the kitchen and play!

I have family in Navarre Beach! I hear it's so nice down there!

Thanks for the encouragement! I'm in this for the long haul!

Janie

I love the survival kit idea! I got some of the revival chips which have 7 grams of protein. I can think of several things like cheese sticks and the protein shakes . You've started my mind to reeling!

Thanks,
Janie

I worked 3-12 hour nights a week for 2 years....and boy did it takes it's toll on lots of areas in my life.  I let it take over.  But I did manage to find some sanity in it, food-wise.  I tried to eat a high-protein "meal" prior to going to work.  I made sure to take high-protein snacks with me...things to grab throughout the night so hunger-cravings never took charge of my eating (soy crisps, cheese sticks, beef jerkey, peanut butter) I tried to eat a meal during my shift ( usually something like soups and stews).  Eating carry-out was a disaster waiting to happen so I avoided it.  Once home in the morning, I got the kids off to school and then slept. When I finally got up (usually much earlier than planned) I "started" the day with protein shakes.  The ironic thing is that now that I work 24-hr shifts (2 per week) I have gained weight.  Eeek!  So I have been working to find a new routine food-wise that works for me.  Find a set routine that works for you on work days.  Stick with a "normal" routine during your off days.  I found protein and routine were key for me.

GOOD LUCK!

Di