By Scrubs: What’s a good example of how a nurse can incorporate good weight-loss habits into her work schedule?
Vicki: Well, one nurse whom I had the privilege of working with had gained 20 pounds since she started working at M. D. Anderson—five pounds for every year. Her meals consisted of cereal, fast food and one restaurant meal. She drank two 12-ounce cans of Coke and one flavored coffee to keep her going. Her weakness was Snickers bars. Who had time to prepare meals? Her exercise was walking to and from the parking lot—that’s approximately ¾ mile total daily. Her scrubs had gotten way too tight!
We met and she came up with a realistic plan for herself: cereal, a low-calorie frozen dinner with extra frozen vegetables, and a quick, easy meal she prepared at home. The Coke was supplanted with Diet Dr. Pepper. She brought no money to work; gone were the Snickers, replaced by a sugar-free pudding. She started walking the sky bridge once a day on a break. Weight loss was slow, but it did happen—about ½ to 1 pound per week. Those scrubs have some room in them now! She’s proud of herself!
Scrubs: A good night’s sleep is one of the main keys to looking and feeling great. What are some tips to help evening-shift nurses improve their sleep?
Vicki: Physical activity helps improve the quality of your sleep. Slip it in during your shift whenever you can. Use a pedometer to count your steps. Once you’ve slept at home, make sure to get in some kind of exercise before you have to get to the next shift. If you’re coming off nights, exercise may help to tire you out, making it easier to get to sleep. Burn those calories and build that muscle.
Scrubs: How can nurses avoid vending machine temptations?
Vicki: Sweets and munchies are all over the place—vending machines and the cafeteria. Evening-shift work can be stressful, ramping up your appetite for something to numb you. Remember that boredom is a form of stress and leads to mindless eating. Steer clear of refined sugars and fats, and watch out for too much caffeine. Get up and stretch or move around. If it’s time to eat, grab the food you brought. Avoid sugar-fat combos. Having a plan and bringing your own food are lifesavers.
Vicki Piper, RD, LD, is an Employee Wellness Dietician who has helped nurses lose weight in various programs, challenges and contests. Most recently she helped the staff at Children’s Cancer Hospital at M.D. Anderson in Texas lose big in their own version of the “Biggest Loser” contest based on the popular NBC reality television show.
