Intake of Foods
Shift workers are in a unique situation because they are often expected to suddenly be awake and functioning at any time during the day, afternoon or night, depending on their shift.
And as with all biological functions, digestion is also controlled by your circadian clock. The body generally has difficulty dealing with food eaten during the night, especially carbohydrates. People working rotating shifts will typically have higher blood glucose, insulin and triglycerides than people working during the regular daylight hours. These blood levels are an indication that the body is not properly metabolizing the food that was consumed.
To make matters worse, shift workers have a tendency to make poorer food choices, in part do to the lack of availability of healthy choices. Also, blood glucose and insulin levels that are out of check may promote cravings for sugary and fatty foods. You still have to eat whether on day shift, afternoon shift or night shift, but obviously you don’t want to end up with all of the chronic illnesses associated with eating out of sync with your body. The good news is that you can keep eating and ensure that your circadian clock ticking on time by following the Shift Solution.
The Shift Solution Eating Plan takes into account the effects the circadian rhythm has on eating habits and the after-meal effects on blood composition. This program is healthy for everyone, so it can be used by family members that aren't shift workers as well, including children. In fact, we find that kids especially love the shakes!
Shift Solution Eating is based on only TWO SIMPLE RULES.
The program is very basic and there are only 2 simple rules to follow. The program can be modified a bit according to certain needs, especially if you are suffering from a certain imbalance or disorder, but those recommendations will be dealt with in the appropriate sections.
Two Simple Rules
RULE ONE 
All of your meals consumed at the start of and during your shift should be composed mainly of high quality protein and essential fatty acids (healthy fats), regardless of whether you are on day shift, afternoon shift or night shift.
Why? Protein increases alertness and is necessary to produce ‘day’ hormones that are necessary for your body’s chemistry when you are active. Protein supplies the necessary raw materials required to produce adrenaline, hydrocortisone and thyroid hormones which keep you energized and focused during your shift.
Shift-Up 
Products are to be consumed at the start of and during your shift, regardless of whether the shift occurs during the day, afternoon, evening or night.
RULE TWO
Carbohydrates should be consumed only at the end of your shift or after your shift, regardless of whether you are on day shift, afternoon shift or night shift.
Why? Your body does well when carbohydrates are consumed before you go to sleep because it requires this energy for the sleep-time activities of detoxification, repair and restoration. Carbohydrates also allow your body to absorb the amino acid tryptophan and other nutrients required for sleep. Tryptophan is converted to serotonin and melatonin which are essential for sleep. One of the reasons that we sleep at night is because the body is so engaged in energy-consuming chores it doesn’t have enough resources to keep consciousness, biochemical replenishment and detoxification all going at once.
Shift-Down 
Products are to be consumed at the end of or after your shift is finished.
Shift Anytime 
Products can be eaten anytime, day or night, whether you are on shift or not.
Aside from the two rules, following are some Hints to help you follow your program and provide you with maximum health benefits.
Here is what a typical ‘day’ on the Shift Solution meal plan might look like: |
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| -Breakfast: | - 1 serving of Roughing It mixed with 250 ml of water. - Omelette made with 4 egg whites and one whole egg cooked in real butter or olive oil and your favourite veggies, try red and green peppers, mushrooms, spinach and onions. |
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| Midmorning Snack: |
1 serving of SuccSeed Shift-Up Cocoa Cinnamon shake mixed with 250 ml of rice milk. |
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| -Lunch: | Beef and Bean Chili. Avoid the bun please. |  |
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| Afternoon Snack: |
Peanut Butter and Jam Smoothie |  |
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| -Dinner: | Roast chicken, mashed potatoes with a dab of butter, steamed carrots with fresh dill, a reasonable portion of your favourite dessert. |
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| Bedtime Snack: |
1 serving of Stand Six SuccSeed High Orac Berry Blend mixed with 250 ml of cold water. |
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Take a look to our Free Weight Loss E-Book!
Click here (1.75 MB) to open or download your copy of Shift Your Weight, Shift Your Life. The first weight management plan specifically designed for people who work shifts.