The Healthy Shift Worker

I've Moved House!

2010-04-26T21:53:00.016+10:00

To all of my loyal followers in "blogspot" bloggy world, I'm writing to apologize as I've certainly been very quiet with posting and commenting of late.

But I do have a valid reason for my absence and it's because I have in fact moved house ... or more appropriately - moved blogs!

I'm taking my passion to improve the health and well-being of shift workers to a whole new level, which includes an expansion of my website, plus the official publication of my first ebook - 'Why Shift Workers Are Prone To Tiredness, Ill Health and Unhappiness - And What YOU Can Do To Fix It!'

So if you'd like to stop by and say 'hello' sometime - you can come and visit me at The New Healthy Shift Worker Blog.

I'd also like to say a special 'thank you' to each and everyone of you for all of your lovely posts and comments over the past 12 months or so, it's been great getting to 'meet' and 'talk' to so many different people from all over the world - and from all walks of life.

And just remember, that we all started our own individual blogs for all different reasons. It's a great way to show your wares and to share all of your thoughts.

So please keep blogging ... have lots of fun whilst you're doing it, and take really good care of your health ... after all, we only have one life and one chance to do something really good with it!

Kind Regards,

Audra Starkey

[The Healthy Shift Worker]

Having Problems Sleeping? How An Open Window And Cotton Pyjamas Can Add Hours To Your Sleep!

2010-04-12T22:48:00.005+10:00

If you’re having problems sleeping then welcome to the wonderful wide world of shift work! Thanks to the crazy and irregular hours that we work, getting a good night’s sleep can certainly be one of hardest things to achieve. And we all know that sleep deprivation is certainly not good for our long term health.

So are you one of these poor souls that spend countless hours tossing and turning in your bed trying to get off to sleep? Do you unwillingly stare at the ceiling as you try and nod off into the Land of Zeds? Or perhaps you just glare at your ’smiling’ alarm clock as it sits innocently on your bedside table, ready to let out that piercing ‘da, da, da, da, da, da, da, da!’ – at a far earlier time than any human being should have to endure might I add!

Well if any of these scenarios are sounding familiar to you, then I might just have the solution for you.

Have you ever thought that your pyjamas might be one of the reasons why you’re not sleeping properly? Or that your bedroom might be to blame because it’s just so incredibly stuffy and suffocating in there, that even a highly trained NASA astronaut would struggle to breathe in such an oxygen depleted environment?

Confused? Well let me explain.

Firstly, let’s discuss what you’re wearing (or not wearing), to bed at night. Because for most of us, when we buy clothes to wear we try our darndest to ensure that we look good and that they’re comfortable to wear. Fairly common sense you would agree? So why is it then, that so many shift workers neglect their wardrobes when it comes to sleeping attire?

Now I’m not talking about wearing the most expensive, highly fashionable sleepwear that you can buy. After all, most people aren’t even going to see you or even care about what you look like in bed. OK well somebody might, but just like so many women around the world go out and buy expensive shoes to wear- comfort does not always come first.

But if you’re serious about wanting to get a good night’s sleep, then you’re going to have to change your thinking – and therefore your shopping behaviour.

You see, ideally your bedclothes should be made of cotton so that your body can essentially ‘breathe’. If you’re wearing synthetic fabrics to bed, then don’t expect to get a good night’s sleep because it can raise your body temperature and cause you to wake up.

So throw away the fancy pyjamas (or just keep them for special occasions) – and go and buy some more ‘practical’ pyjamas that are made of natural fibres.

Now the next thing that I wanted to talk about was your window. And I’m certainly hoping that you have at least one in your bedroom, and one that you can safely keep open during the night because I cannot over-emphasise the value of fresh air on your health and your sleep.

This is particularly important if you suffer from insomnia (blimey, shift work AND insomnia – you must be a walking zombie). But as insomniacs tend to breathe very shallowly when they sleep, they tend to rebreathe their own stale air. Now that is definitely not good for your health.

The circulation of fresh air throughout the bedroom at night is one of the best ways of ensuring a restful night’s sleep. Some people actually find the presence of an air ioniser in the room can also help improve the quality of their sleep, so it could be worth considering if you do suffer from insomnia quite badly.

And finally, it’s important to realise that over-sleeping can be just as bad as under-sleeping (yes I know I’m talking to shift workers here), but if you over-sleep in an airtight room without any fresh air, then you can wake up feeling like you have a hangover the next day. And I don’t know about you, but waking up suffering from a hangover when you haven’t had a single drop of alcohol the night before can certainly be very soul destroying!

Crazy Shift Work Hours - Did You Have To Work With The Easter Bunny?

2010-04-05T09:13:00.022+10:00

Shift work hours are crazy - no question. Whether it's getting up in the middle of the night, working through to the wee hours of the morning, or having to work when the majority of the population is enjoying some time off.

It can certainly be tough and I'm not going to tell you otherwise. So did you get the short straw this Easter, and have to work along with the Easter bunny?

Well if you did, I certainly hope the Easter bunny didn't forget to stop by your house - even if you weren't at home!

Now I don't know about you, but I was fairly lucky this year. I had to work 2 out of the 4 day holiday period so I was able to squeeze in some time to catch up with friends and family (and have the odd little Easter egg of course!)

In fact I was so lucky that I even had a passenger give me an Easter egg because she felt sorry that I had to work over the holiday period. How nice was that?

So if you have days when your shift work hours get you down - just remember to stay focused on what's good about working shift work.

OK if you've just read that and you're ready to throw something at me ... just stick with me here because this is really important.

You see as a fellow shift worker, my shift working life only started to change for the better when I made the decision to 'not mind shift work'.

Just like I explain in my Free Report - Why Shift Workers Are Prone To Tiredness, Ill Health And Unhappiness - And What YOU Can Do To Fix It! I have literally changed the way that I think about working shift work, which has completely changed my life.

Because if you come into work everyday and say to yourself "... I hate my job, I hate working shift work, woe is me..." then that's exactly what is going to happen. It simple terms, your thoughts will attract those things.

However if you start to take charge of your shift working life (and not the other way round), you will begin to feel so much happier at work. Because this simple change in the way that you think, can be very powerful.

So don't let those crazy shift work hours get you down. Go into work and have as much fun as you can (... and I don't mean throwing lollies around the office, although that would be lots of fun), but things like coming into work with a smile on your face, being friendly and not taking life so seriously.

Because when we laugh, it's contagious and we can all do with having some more laughter in the work place.

Happy Easter everyone!

Exercise - The Dreaded Shift Work Word!

2010-04-01T19:55:00.029+10:00

Now I bet there are lots of people reading this post right now that cringe at the mere sighting of the word -'Exercise'. In fact exercise can be a shift workers worst enemy, because it's one of those things that we try to avoid doing like the plague - even though we know that it's good for us to do. .
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So is there a form of exercise that's perfectly designed for shift workers?
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Absolutely! But it's probably not what you're thinking.
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The perfect form of exercise for shift workers is simply ... drum roll please ... any form of exercise that you enjoy doing!
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Because if you enjoy doing a particular type of exercise, then you're more likely to actually stick to it. As opposed to one that you really don't like - then you simply refrain from doing it.
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Now I don't know about you, but I reckon that it's hard enough finding the motivation to exercise, let alone having to overcome boredom as well.
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But the good news is that the world is really your oyster when it comes to exercise, because there are so many ways to get active.
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For example, you might enjoy being in water so you could choose to do a heap of laps in the pool (hmmmm... I'm thinking this would not be much fun at all) - or perhaps you could take up kayaking or paddle boarding. Exercise doesn't have to be boring and monotonous. If it is then you won't be doing it for very long.
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Or perhaps you'd rather stay inside and do something indoors. I'm thinking pilates, aerobics, squash, or if you're feeling really uptight and stressed ... perhaps karate or fencing might tickle your fancy?
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Just remember that it really doesn't matter what you do, so long as you just do something.
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Our bodies are designed and built for movement - not sitting in a chair all day.
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And what's even more exciting is that when you actually find something that you really enjoy doing (and you keep doing it) - you will start to notice and reap the BENEFITS.
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Whether that's an improvement in your level of fitness; a more toned and muscular body; a reduction in your stress levels; or what's probably the most highly sought after solution for a lot of shift workers - is to drop a few pounds or kilograms.
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So remember, exercise is a really good thing to do if you work shift work.
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And there's no such thing as feeling " too tired to do any exercise" -(OK, I will make an exception ... straight after night duty!) Because if you actually get off that couch and make an effort to move your body, you'll find that you're not as tired as you thought you were. And once your body gets used to doing exercise on a regular basis, it will actually crave for more.
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So if you're reading this post and you're starting to feel overwhelmingly guilty from being a serial 'nana napper' or couch potato, then it's time to start moving that body of yours.
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Because it's certainly not too late to start that New Year's Resolution ... even if it is in fact April!
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The Little Secret Weight Loss Tip That Could Change Your Life Forever!

2010-03-28T21:37:00.049+10:00

Have you ever gone on a diet to lose weight but you ended up cheating a little bit - or perhaps even a lot? Now I want you to be brutally honest with me here ... because I'm feeling pretty confident that you would be guilty of this, at some point in time.

Now when you committed this little "misdemeanour" - did you throw in the towel and quit, feeling miserable that you failed yet again on another one of your diets?

Well join the millions of other people around the world.

Because realistically - what's a good diet without a bit of cheating?

And just to make you feel a little bit better - MOST people cheat whenever they start any new diet or eating program. And why is this so? Because whenever you go on any 'diet' - psychologically you think that you're going to have to deprive yourself of food that you've grown to know and love.

Essentially you feel like you're going to have to miss out on something. And to be honest, most people don't have the willpower to beat temptation.

But the good news is that if you actually incorporate a little bit of "cheating" into your diet plan, it will actually enhance your chances of staying on the diet long term.

Now I can hear you say - "But won't cheating defeat the purpose of going on a diet?"

Actually no - because being deprived of any of your favourite foods is certainly not an enjoyable experience, and who wants to do something that they don't enjoy?

I don't know about you, but if you were to tell me that I was never going to be able to eat another chocolate bar again or even a bowl of my favourite ice cream - then I would have to say - "you can keep your diet ... I'm going to eat whatever I like!"

So what's my little secret weight loss tip?

It's called cheating in moderation.

Because if you can learn how to cheat in moderation, then you're more likely to enjoy being on your new diet as you can essentially 'have your cake and eat it too'.

Now when I mean "in moderation" - I mean feeling totally guilt free about having something naughty to eat every now and then. For example, you could make Sundays the day that you allow yourself some dessert after dinner. (After all ... dessert is meant to be a treat anyway, not a daily part of our routine).

So just remember, a diet made up entirely of healthy whole foods will certainly enhance your chances of leading a long and healthy life.

But a diet with mostly healthy foods plus a few splurges every now and then - will help ensure you lead a fairly long, healthy and happy life.

... and one that includes chocolate chip cookies too!

Thank You Ms Thea!

2010-03-27T09:20:00.025+10:00

Now I must say that I have always enjoyed the 'wonderful world of blogging!' And it's always nice to know that people are reading your posts and getting some value from what you have written.

So today I would like to say a special 'thank you' to Thea Samios who is a fabric and textile designer based in Brisbane, Australia.

I was quite chuffed to receive an email from Thea requesting a short interview so that she could feature me on her blog - Thea & Sami .

Thea has a great concept called 'Friday Followers' where she features some of her blogging friends to learn more about them, what they do and why they chose to write a blog in the first place. Pretty clever hey?

As a textile designer, Thea uses organic and natural fabrics to design an extensive range of clothing and homewares - which is another way to help us all to stay healthy!

Check out the cute hand crafted bread basket below. Now that's a lot nicer to look at then a boring old bread tin.
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So pop over to Thea's blog at Thea & Sami - you'll get to learn a bit more about me (and John Travolta!!), and you can check out all of Thea's amazing handiwork as well.

Shift Work Weight Gain - Why You're Just 21 Days Away From Beating It!

2010-03-25T10:04:00.018+10:00

I hate to say it but shift work weight gain is extremely common. We're notorious for eating all of the wrong foods at the wrong times of the day, so the weight just naturally gravitates to our once svelte figure!
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But did you know that it takes just 18-21 days to change a habit? Which means that you are just 21 days away from reducing some of that shift work weight gain.
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Pretty exciting isn't it?
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Now as easy as that sounds, you have to stay committed to get the results that you're looking for otherwise you're certainly going to end up disappointed. You have to be accountable - either to your friends or family, or by writing in a small journal every single day.

Because the problem is that our brain is wired to do lots of negative, habitual patterns (eating the wrong foods and failing to exercise) - even though we know it's not right.

So to begin, you need to ask yourself - "Do I have a sedentary lifestyle?" And if the answer is 'yes' then it's time to get moving - literally!

As most shift workers suffer from some form of constant fatigue and tiredness, many people use this as an excuse not to exercise. But the problem is that this sedentary lifestyle makes you feel even more lethargic all of the time.

It's like whenever you go for a long drive in your car. You didn't do anything except spend the whole day sitting, but you're exhausted by the time that you get there. Again, you did nothing - you just sat!

You see our body is designed and built to move. We are supposed to be 'hunters and gatherers' where we have to move in order to survive and live.

Fast track to 2010 and it's completely the opposite - we hardly move at all.

But the good news is that when you start to move again - your endorphins kick in (the body's feel good hormones) - and you start to feel alive again.

Or more simply put - once you move again, your body will get used to it and will want more!!

But a word of warning. Whenever you embark on any new fitness program, it can certainly be overwhelming because you're focusing on the end result. You might feel like you're going to have to climb Mt Everest to get there because it feels so far beyond your reach right now. But if you just take small, incremental steps every single day - you will definitely get there.

So if you're serious about eliminating some your shift work weight gain, then it's time to get moving!

Instead of slumping on the couch in front of the TV after work - put on your running shoes and go out for a short walk around the block. You'll feel so much better when you do - and your running shoes will thank you for it too. (After all, they're built and designed to move as well!)

Shift Work Nutrition - The KEY To Beating Fatigue!

2010-03-22T12:52:00.024+10:00

Now first class nutrition is essential for absolutely everybody, whether you work shift work or not. But because you're placing extra strain on your body by working crazy and irregular hours - then it's even more critical that you adopt healthy eating habits - daily.

And the good news is that first class shift work nutrition is the KEY to beating fatigue. The word 'fatigue' is certainly a familiar word in a shift workers vocabulary!

So as you take better car of yourself by feeding your body first class nutrition, you will become more charismatic, you will have more energy and you will even become better at your job.

You will simply feel so much better when you put the best fuel possible into your body.

The food that you eat everyday will help your immune system become stronger and your mind fresh and focused. (I don't know about you but I've had so many 'forgetful' moments over the years that I used to place it down to sleep deprivation, but in hindsight I think it was just poor eating habits and bad nutrition on my part!)

You see for most shift workers, they blame sleep deprivation as the major reason for making them feel so tired and lethargic. And of course there is a lot of truth to this statement.

But what most people don't realise is the power of what you take in your hand and put in your mouth can make a huge difference in how you feel - particularly with your energy levels.

I also believe that for most shift workers, they are blissfully unaware of just how food affects their body and their overall health.

So if you're sick of waking up feeling tired and lethargic - take a good hard look at what is passing through your mouth. If your diet consists mainly of boxed or processed foods then it might be time to make the switch to include more fresh, raw and organic foods.

I guarantee that you will start to feel much more vibrant and energized as you start to feed your body first class shift work nutrition.

After all, do you put contaminated fuel in your car? I think not. So why feed your body with contaminated food - which essentially is what processed food is.

P.S - So your tip for today - write down everything (and I mean everything) that passes through your mouth for the next 3 days. I think you will be shocked at how much junk you're actually putting into your body ...

So, Have You Had Any Fast Food Lately?

2010-03-18T21:12:00.014+10:00

Now let's be honest here, when was the last time that you had a fast food meal? Because the reality for most shift workers is that it forms a huge part of their diet every single day, which is pretty scary stuff.

Like millions of other people around the world, shift workers form part of the growing legions of fans who flock to the 'Fast Food Fan Club' because that's exactly what they are - fast!
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And 'fast' they might be, but they certainly lose credibility when it comes to being healthy.

Now the funny thing is that most people eat fast food because they're suffering from constant fatigue and tiredness, and are basically too tired to cook. But when you actually eat fast food, it ends up making you even more tired so you are on this constant treadmill of feeling tired and fatigued.

Sounding familiar?

Well let me share some facts with you that might scare you off eating so much fast food.

1. $120+ billion is spent every year on fast food today, compared to $6 billion in 1970.

2. 30% of children's meals consist of fast food.

3. Large portions, value meals, and super sizing create serving sizes that are double and triple the recommended daily allowance.

4. Every time you eat fast food, you significantly increase your carbohydrate and fat intake as well as the calories that you eat.

So how does one get off the 'fast food treadmill'?

By getting more organized. Plan your meals ahead of time so that you know what you're going to have to eat for the entire week, that way there's no "what am I going to have for dinner?" scenarios taking place.

Make the transition gradually by switching just one fast food meal per week into a more healthier alternative.

On days when you do eat fast food, ask for the smaller size.

Never super size your meal! The price and value may be tempting, but it's your health that ends up paying the greatest price.

Pack your healthy breakfast, lunch or dinner (depending on your shifts) the night before, that way your meal is already planned and there will be no reason for you to go anywhere near a fast food outlet.

So start getting organised and plan your healthy meals in advance. If you're serious about wanting to improve your health and beat fatigue whilst working shift work - then you need to give fast food the flick.

Fast food may save you minutes in your day, but it's taking years off your life!

Interestingly enough, most fast food chains don't advertise that on their "value" menu ...

Losing Weight Is Easy! So Why Do So Many People Struggle?

2010-03-15T13:59:00.020+10:00

Now despite what you might be thinking, losing weight is actually really easy to do - shift work or no shift work. So why is it that so many people struggle to maintain a healthy weight?
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Well quite simply because it's also easy not to do it. Feeling confused?
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You see most people know exactly how to lose weight. The words "exercise, healthy foods, and water" are certainly familiar to most people. But the primary reason most people struggle in their weight loss ventures is because even though following these methods is actually easy to do, it's also easy not to do it.
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And unfortunately for most people - they take the easy option and choose 'not to do it' instead.

Let me explain ...
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* Now it's not because there is a lack of fruit and vegetables - markets and grocery stores are full of fresh fruit and vegetables.
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* It's not because there is isn't enough space or exercise equipment available to help us to get active - there are plenty of parks, gyms and other fitness style outlets out there to help you to get active.
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* And it's not because we don't have enough time - we all have the same 24 hours available a day - it's what you choose to do in those 24 hours that determines your overall health and happiness.
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So there really is no excuse. Everything you could ever need to help you to lose weight and stay healthy is within your reach. The major reason that so few take advantage of all that we have is simply - neglect.
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Most people would have heard of the expression "An apple a day keeps the doctor away." Even though you may debate the validity of this familiar quotation - what if it was actually true? If by performing that one simple act - that one simple discipline - which could make you much healthier, then would it not make sense and would it not be easy for you to eat that one apple every day?
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Now assuming the quotation is true, why don't more of us eat that one apple a day, every day - to maintain our health? If it is that easy, and there is such a tremendous reward attached to this discipline (weight loss and good health), then why do we not do it?
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Because the things that are easy to do are also easy not to do.
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That is how subtle failure is. Failure in just about anything, including weight loss, is largely a function of neglect. We fail to do the small things that we should do, and this seemingly insignificant thing carries over to those things that are important to do. Small neglects have a way of becoming major oversights with the passage of enough time. And by this I mean that your weight gradually starts to increase and your health starts to decline as the years go by.
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So if you're serious about losing weight and achieving good health - don't be neglectful.

Don't use shift work as an excuse, because that's all it really is - an excuse.
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Failure to do the simple things that we could and should do (eat healthier foods and staying active), will result in a downward spiral of weight gain and ill health which once started, is very difficult to stop.

So make today the start of the new you where you begin to actually do things, instead of choosing 'not to do them'. Your health and waistline will definitely thank you for it later on!

Shift Work Sleep Disorder - Is Your Bedroom To Blame?

2010-03-12T13:59:00.034+10:00

If you have ever suffered from some kind of shift work sleep disorder, have you ever thought that your bedroom might actually be partly to blame?

You see until you create a sleep-friendly environment, you will be forever struggling to get a good night's slumber.

One of the best things that you can do to enhance both the quantity and quality of your sleep is to create a comfortable and relaxed atmosphere in your bedroom. The cosier your bedroom - the more relaxed you will feel and the more sleep that you will get!

What is extremely important is that you promote a calming atmosphere that's conducive to sleep, and which is also free from annoying interruptions and irritations.

Here are a couple of tips to help get you started:

1. Room temperature and air circulation - most people find cooler temperatures ideal for sleeping but you just need to find your own comfort level. According to experts, 18-21 degrees Celsius tends to work best.

2. Eliminate noise and distractions - noise can definitely disturb or interrupt your sleep. You might want to consider purchasing ear plugs that are comfortable and unobtrusive to your sleep.

3. Block out any distracting light - your bedroom should be as dark as possible as possible as too much light can signal your body that it's time to wake up. Eye masks are a great idea, as are thick curtains, shades or blinds.

4. Your bedside clock - do you have an annoying "tick tock ... tick tock" noise beside your bed that's distracting you? Because a ticking clock will only add to your shift work sleep disorder, as this noise can be quite stressful and annoying.

Replace a ticking clock with a digital version, and make sure that you turn it away from your bed so that you're not constantly checking the time to see how many hours you have left to sleep! This can certainly stress you out as you focus on how much time has passed since you went to bed and how little time you have left before you get up. Gosh, I don't know how many times I've done this in the past!

So take a good hard look around your bedroom to see where you can make some changes that will help enhance a more sleep-friendly environment. The good news is that even small, but subtle changes can make a huge difference to the quantity and quality of your sleep.

And if you're a shift worker who struggles to get a good night's sleep - then that has got to be music to your ears!

Always Tired? Then You Might Be Guilty Of Over Indulging A Little Too Often!

2010-03-08T22:02:00.027+10:00

Now the truth of the matter is, for most of us we are very fortunate to have access to a lot of food. And I do mean a lot of food - so it can sometimes be hard to stop!

And I'm sure there are times when you've eaten so much that you've felt like you're ready to explode! Sounding familiar?

Well overeating is actually a habit. Whether it's because you were brought up during times of scarcity and your parents insisted that you eat everything on your plate, or you just do it purely for comfort.

Either way, overeating is a habit but it's a habit that you can change.

If you're an over-eater then now is the time to stop because it's increasing your tiredness substantially.

According to Nutritionist Cyndi O'Meara, author of "Changing Habits Changing Lives", overeating causes many health problems including the shortening of your life span, plays havoc with your digestion, encourages disease by making your immune system sluggish, and makes you feel tired and lethargic.

So don't think overeating just makes you fat!

Now whenever you overeat, you generally feel full and uncomfortable. If you over-eat at dinner time, you can wake up the next day feeling sluggish as your stomach is in turmoil! As a shift worker it's bad enough getting up at 2:30am knowing that you're going to feel exhausted. But if you over-eat as well - then you can wake up feeling like you've just been hit by a Mac truck - head on!
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So start taking responsibility for what does and doesn't go inside your mouth. Eat until you feel 80% full and then stop. Despite what your mother may have said to you all those years ago, you do not have to eat everything that is on your plate!
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And bear in mind that there is no 'miracle cure' for over-eating. Creating a new habit, which is essentially what you are doing - takes time. You'll have days when you do really well, and then days when you do just that - over indulge.
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So don't beat yourself up about it. Pat yourself on the back for the times you do well, and get back on track as soon as possible if you slip up. It takes 3 weeks to form a habit so once you've made it past that 3 week milestone - you will be on your way to being a much healthier, slimmer and much more energized shift worker!
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P.S - Another hot tip for you - avoid the "All You Can Eat" restaurants. You might be thinking that you're getting value for money, but you're only fast tracking the aging process and putting unnecessary strain on your digestive system. Now I don't know about you, but I'm wanting to keep my youthful good looks for as long as I can!!

Need More Energy? Avoid the Chocolate Bar And Grab Yourself A Piece Of Fruit Instead!

2010-03-07T14:39:00.035+10:00

Now as shift workers the number one thing that my subscribers tell me that they struggle with each and every day is fatigue and a lack of energy. Certainly not surprising given the crazy and irregular hours shift workers make their bodies endure.
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So what is the easiest and quickest way to give yourself a boost in energy? By grabbing yourself a fresh piece of fruit!
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You're no doubt familiar with the old saying 'an apple a day keeps the doctor away'. This certainly has credibility, but it applies to more than just apples.
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For excellent health and vitality we all should be eating at least four pieces of fresh fruit a day!
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Why? Because fruit is full of fresh water (dehydration is the number one cause of fatigue), as well as plenty of vitamins, minerals and fibre.

Fruit also contains lots of enzymes to aid digestion (I'm sure if you're a shift worker then you've no doubt suffered from constipation at some point), and lots of fruit also helps to 'clean out' the body. (I've certainly had days when I've felt like I needed a really good clean out!!)

Now in addition to all of the above, fruit is a delicious form of energy because it's packed with fructose which is a natural form of simple sugar. As fruit has a very high water content, it acts as an excellent body cleanser, flushing out impurities - plus, it can help get rid of waste from your digestive system, bloodstream, internal organs and even your skin.

Now the first thing that I do when I get up to go to work in the morning (not sure if I'd call 2:30am "morning") - is that I have a full glass of water. Because we have been sleeping for a few hours (if we're lucky) - our body has been deprived of water therefore it will be feeling quite dehydrated. (Remember my point earlier about dehydration being the number one cause of fatigue).

After half an hour or so I then eat a piece of fruit because when we go to sleep at night, our metabolism and digestive system slows down. A good way to wake your body up and kick-start your digestive system is to begin your day with some fresh fruit. It's easy to digest, helps with bowel regularity and increases the body's metabolism.

So make sure that you're eating at least 4 pieces of fresh fruit a day (and that doesn't mean 2 grapes and 2 cherries) - four serious pieces of fruit a day.

You'll certainly feel a heck of a lot more healthy, energetic and alive by incorporating more fruit into your diet!

So, how many pieces of fresh fruit have you had today?

Are You Stressed Because You're Up To Your Eye Balls In Debt?

2010-03-04T23:08:00.031+10:00

Having just returned from a financial education conference in Sydney recently, one of the guest speakers announced something that absolutely shocked me to the core. And that was that Australia now has the highest household debt to disposable income ratio in the world.

Now this is frightening - truly frightening. To think that our debt levels are even higher than those living in the USA or UK absolutely floored me.

For every $100 we earn - we now spend $130. Now you don't have to be Albert Einstein to realise that this is certainly not a good thing!

Considering that for many decades, Australia was regarded as 'The Lucky Country' - the land of opportunity where you could really live the good life. So where did we go so terribly wrong?

Well according to some of the most gifted financial experts in the world - it's quite simple. It all comes down to a lack of financial education.

You see I don't know about you but I never received any financial education or advice when I was back at school. Even basic things like how to save, invest and make your money work harder for you never rated a mention in the school curriculum.

For most people when they break away from the chains and shackles of school life, they set out on a journey to find a job, take a year or two off to travel the world, or lock themselves into years of further study at University.

And when they eventually do find their ideal job, they live pay cheque to pay cheque - never really finding a way to get ahead financially.

So is any of this ringing true for you?

Because in order for you to get ahead financially you have to first sit down and really understand where you're at financially. What are your expenses and how does that compare to your income? For so many people today - they are spending well above what they are earning.

Now as a shift worker you no doubt work extremely hard each week to earn that pay cheque and certainly put up with working erratic hours in the process. So if I was to ask you if you had a good understanding of your finances - honestly - would you be able to say 'yes'?

You see for most people the answer is 'no'. Either because they have given this responsibility to their financial advisor, or they legitimately have absolutely no idea. They have taken no real interest in it or they just think that everything's fine when really it isn't.

So my little tip for you today is "fire your financial advisor" - sit down and really start to educate yourself on where your money is right now, and what it's doing for you.

No offence to all of the financial advisors and stock brokers out there but realistically nobody really cares more about your money than the person that's earning it - and that's you! $$

Exercise = Improved Sleep + Weight Loss!

2010-03-01T12:15:00.009+10:00

Did you know that recent studies have revealed that shift workers are prone to being overweight? It's information that probably wouldn't surprise you as many shift workers are struggling with their weight in some way, shape or form.
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But what you might not be aware of is the strong correlation between being overweight and having poor sleeping problems.

So if you are a shift worker AND you're over weight, then you really need to do something about it because your sleep deprivation is going to lead you to even greater health problems later down the track.

So quite simply if you want to get more sleep, then you need to shed some of those excess kilograms!

And one of the best places to start is by increasing the amount of exercise that you're doing. Now as a shift worker you're probably cringing right now at just the thought of doing any exercise because quite frankly, you're probably too tired to do anything remotely energetic!

Sounding familiar? Well as a fellow shift worker I certainly "hear you" but just stick with me here.

You see everybody, whether or not they want to lose weight - benefits from simple, regular exercise. Why? Because our bodies are designed to do a certain amount of physical effort every day.

If we go back in time 100 years ago, it was actually quite difficult to live without doing some sort of exercise such as walking, doing manual work, housework, lifting or just carrying things around. But unfortunately thanks to today's modern, mechanized lifestyle it is quite possible to live without ever fully exerting yourself. And this is unhealthy for three simple reasons:

1. The body has muscles that are designed to work everyday, and if they don't the muscles get weaker and our body begins to store energy as fat.

2. Exercise is one of the best ways to flush out the toxins that stress can create in the body.

3. It is scientifically proven that exercise improves sleep.

So just by gently increasing the amount of exercise that you do everyday can help you to reduce stress, lose weight and even more importantly - help you to get a better night's sleep.

Now if you're a shift worker that has got to be music to your ears!

Do You Rely On Popping Pills And Antibiotics When You Get Sick?

2010-02-26T15:38:00.033+10:00

As shift workers we are prone to getting sick. Our immune systems are notorious for being run down, and if we are exposed to any bug that is remotely infectious - bam! We usually fall down in a heap with an almighty thud!

But is there another way to fight off infection instead of having to march off to the doctors to get another prescription for antibiotics?

Definitely. And it starts with eating right and taking better care of yourself.

Now for most people, according to Nutritionist Cyndi O'Meara, author of 'Changing Habits Changing Lives' - good health doesn't require antibiotics and medications. Whenever you fall sick with a small ailment, you need to look at your lifestyle rather than running to your GP for another pill to pop.

You see I've never been a fan of popping pills. In fact I've actually never been a fan of doctors - period. Nothing personal of course but just getting within a 10km radius of a hospital sends me into cold sweats and nausea, and I would even go so far as 'diagnosing' myself as someone who has a phobia of hospitals.
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But what certainly amazes me is the number of people who head for the doctors when they get a common cold, only to be prescribed a bottle or two of antibiotics. Because the common cold and other small ailments are just the body's way of saying - "Stop! Give me a break! Please start to look after my body by eating more fruit and vegies, and give me a chance to fight this bug naturally."

As shift workers I personally believe that we depend too heavily on drugs to get us well, rather than in the pursuit of a healthy lifestyle which has an emphasis on nutrition.

Did you know that there are foods that can boost your immune system, and others that can drain your immunity?

Some fantastic immunity boosters include fresh fruit and vegetables and cooked grains such as rice or barley. Try making yourself a good old-fashioned barley and vegetable soup with lots of garlic because this is one of the best ways to combat a cold. (Now you might want to ensure that you have a bottle of mouth freshener packed in your bag ... particularly if you're on early shift the next day!!)

And on the other hand, immunity draining foods include all processed foods - particularly anything that is packaged in a box or in a bottle. From cereals to breads, as well as fats and all dairy foods.

So when you're starting to feel a bit unwell, begin by having fruit for breakfast, rice salad for lunch, and barley and vegetable soup for dinner. Plus make sure that you're drinking plenty of pure fresh water throughout the day. This is really important - you've got to help flush out all of those toxins in your body.

And give your body a chance to fight its own battles without having to rely on outside help from antibiotics or other medications.

The old saying - "If you don't use it, you'll lose it", certainly also applies to your immune system. If you constantly allow antibiotics to fight your infections, then one day your immune system will just pack it in because it will not know what to do.

So start taking responsibility for your own health and if you're starting to feel a little unwell, then change your diet and stock up on immunity boosting foods! Your body will certainly thank you for it :)

To Exercise Or To Watch TV ... Which One Would You Choose?

2010-02-24T16:50:00.021+10:00

Are you guilty of slumping on the couch and sitting in front of the box for a few hours? Are you one of these people that complains about never having enough time to exercise?

Well here's a little bit of trivia for you that you might find really interesting:
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99% of all homes in the USA have at least one TV. Probably not surprising but what will probably shock you to the core (as it did me) is that 45% of all homes have three or more TV's. Forgive me here but I find this totally ridiculous ...
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A person watches TV an average of 40 days per year. That's over a month of being glued to an idiot box!

Children spend 1,023 hours a year watching TV compared to 900 hours in school. This is quite frightening since the future of our planet is relying on this generation.
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And what's really fascinating is that 70% of people say that no matter how hard they try, they never seem to have enough time to do everything they need to do.

Are you like me and seeing a bit of a connection here?
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So if you're reading this right now and you're starting to feel an overwhelming sensation of guilt that you and/or members of your family fit into one of these categories, then here's my little tip for you for the day.
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If you give up TV for just one day a week, you can exercise for the recommended weekly amount necessary for healthy living, read over 20 books a year, or just spend more time having fun and meaningful conversations with your friends and loved ones.

So instead of watching reruns of Friends - get off the couch, go and do some exercise and you will feel and become a much healthier person inside and out ... plus you might end up making even more friends - real ones that is!

P.S - Not to mention your electricity bill will drop substantially - especially if you have 3 TV's in your house ... seriously, what's with that??!!

How To Sleep Like A Baby ... Or A Cat That Can Just About Sleep Anywhere!

2010-02-23T08:56:00.020+10:00

If you're a shift worker then lack of sleep is definitely a problem.

But how much sleep is enough? The standard advice that I hear from specialists is that there is no 'right' or 'wrong' - it's what's right for you. So when people like Madonna say they can get by on four hours sleep, (is she a shift worker too?!) - then it certainly is possible, but it's not desirable.
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Now for those fortunate souls that work "normal hours" - ie, 9-5 - the vast majority of these people get 7-8 hours sleep which is certainly going to help restore their bodies after a hard day at work.

Incidentally though, latest research is nudging toards 9 hours sleep as optimum! So if you're like Madonna and you think you're doing pretty well on 4-5 hours, it's time for a rethink.

Four Simple Lessons that you can learn from a baby!

1. Babies need a lot of sleep - and so do most adults, whether they like it or not. But are you shaking your head and thinking that you'd love to sleep more, but you keep waking up in the middle of the night? Well for the record, stress is the number one reason for short-term sleep problems such as frequent middle-of-the-night waking and insomnia. So if this is you, then you need to find a way to resolve this stress in some way.

2. Babies are good at recognising what's keeping them awake - but most grown ups aren't. So without resolving things like stress, you will never get enough sleep.
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3. Babies need a restful routine, like a warm bath and a bedtime story before bed - and so do adults! Grown-ups who are drinking, partying, emailing, watching TV, chatting with their mates on the phone or in other ways keeping their brains active could well be too stimulated to sleep. What we all should be doing is having a relaxing 10 minutes in the tub prior to tucking ourselves into bed with a good book.

4. Babies sleep best in a dark room - and so do adults. We evolved as a species to sleep in almost total darkness. Even a small amount of brightness can be strong enough to enter our retina even when our eyes are closed. This then sends a signal to the brain that upsets the internal clock ... ahh ... the wonderful world of shiftwork!

So if you're trying to sleep during the day, or when somebody else has the lights on in the house - make sure that absolutely no light can enter your room.

This even includes the light from your digital alarm clock so make that this is turned off too! (OK, so you might need to set another type of alarm clock so that you don't sleep in ...)And of course, don't fall asleep with the TV on, and use blackout curtains if you have to sleep during the day or if your streetlights are particularly bright.

So try and learn to apply some of these simple tips that you would have learnt (and forgotten) as a baby. Because your sleep and ultimately your health - depends on it.

How To Magnetically Attract All That You Want Into Your Life!

2010-02-20T06:59:00.042+10:00

Today's post is going to be a little different to my normal posts as I'm going to head off track a bit - well it may appear that way anyway.

You see I want to talk to you today about Focus.

Because it's been said that in life, you get what you focus on.

And this applies to anything - from a new job, to winning an award, acquiring wealth - absolutey anything.

But the key here is appreciation.

You have to appreciate what you do have in your life right now, instead of focusing on and complaining about what you don't have.

So many people just focus and talk about all of the negative things that are happening in their lives without realising that by doing so, they are actually attracting more of these negative things.

Confused?
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Well if you've ever heard of the Law of Attraction, then you will be familiar with the following statement: "Like attracts like".

So let me demonstrate by sharing with you My Story, and some of the things that I have focused on in my own personal life ...

1. I always wanted to move to Queensland and live in a Queenslander style house overlooking a cane farm - I now live in a Queenslander style house in Queensland (it may not be overlooking a cane farm but it's still pretty close!)

2. I always wanted to work in the airline industry - 17 years on and I'm still going strong!

3. I always wanted to travel - I've visited 21 countries so far, all of which has been for pleasure and not for work.

4. I always wanted to get married in my 30's - I got engaged on my 30th birthday and married one year later.

5. I have always wanted to publish a book - this is in progress so stay tuned ...

A bit spooky isn't it? And to be honest I didn’t put the two and two together (my focus and what I had attracted into my life) until I actually sat down and thought about it … some few years later.
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So my reason for sharing this with you today is that I wanted to demonstrate to you that quite literally what you focus on, will come about if you just stay focused.

Appreciate and be grateful for what is in your life right now, and you will attract more of this and in turn, more to be thankful for.

P.S. - So take a few minutes to sit down and have a look at what you've wanted to achieve in your life, and then compare it to what you've actually achieved so far. It might actually freak you out a little bit because the Universe and the Law of Attraction certainly works in mysterious ways ...

10 Foods To Help Reduce Your Stress Levels!

2010-02-18T10:27:00.057+10:00

Do you ever have days when you look and feel like this?

When you just want to close the front door, unplug the phone and go and hide in a closet for a few hours?

I don't know about you but I've certainly had days like this.

Now stress every now and then is not a bad thing, in fact it can actually be a good thing. But if you are exposed to stress on a regular basis, then your adrenal system can become run down as it over produces the hormones which are designed to help.

This can in turn lead to nutritional deficiencies and an exhausted adrenal gland.

So besides quitting your job (which is probably tempting for quite a lot of people), what else can you do to help lower your stress levels?

Grab something to eat!

Now I don't mean eat anything. I mean feed your body nutrient rich foods that will support your adrenal glands.

So, what foods are good for your adrenal glands you ask?

1. Celery - contains nutrients that can help calm you and lower your blood pressure. In fact a stalk of celery before bedtime can actually improve your sleep! (Who ever would have thought of that?!)

2. Sunflower seeds - rich in Potassium and Vitamin B which play a critical role in the health of the adrenal glands. When you are stressed your levels of Potassium and Vitamin B plummet ... so keep munching on those sunflower seeds.

3. Brown Rice - can help you deal with stress by lifting your mood as it helps trigger the release of the body's feel good hormones - serotonin. It can also give you a burst of energy when you're ready to fall in a heap from exhaustion.

4. Cabbage - an excellent stress-busting source due to its high Antioxidant content. Antioxidants fight the damaging effects of free radicals in your body which are released in response to stress.

5. Almonds - rich in Magnesium which when your levels are low, can be associated with nervous tension, anxiety, irritability and insomnia. (A good tip is to soak them overnight for easy digestion).

6. Berries - my favourite! Blackberries, strawberries and raspberries are rich in Manganese and Vitamin C. Insufficient Vitamin C can weaken your immune system and make you feel stressed and run down.

7. Sesame Seeds - Very high in Zinc which is brilliant as the need for zinc increases when you're feeling stressed.

8. Cucumbers - Does the saying "cool as a cucumber" sound familiar? This is quite literally true because it helps cool the blood and the liver. When the liver is properly nourished and not overheated, it can help you to beat stress.

9. Garlic - well known for helping treat colds and flu, garlic contains a detoxifying chemical called Allicin which helps rid your body of toxins. So when you rid the amount of toxins circulating throughout your system, your body will feel less stressed and so will you!

and finally lucky last ...

10. Avocados - contain a high content of Iron and Copper which aid in the regeneration of red blood cells and the prevention of anaemia - one very common cause of fatigue and the inability to cope effectively with stress.

So the next time you're feeling stressed (if you're working shift work then that's pretty much all of the time), remember to take care of your adrenal glands by grabbing yourself a handful of stress reduction super foods.

You'll certainly thank that piece of celery when you start to feel a lot less frazzled!!

Are You Addicted to Processed Foods?

2010-02-16T12:24:00.035+10:00

Now as shift workers, one of the things that so many of us become addicted to is processed foods. We're always in search of the quickest and easiest thing to eat because quite frankly, we're so tired most of the time that we really can't be bothered to cook anything properly.

Sounding familiar?

So what I'm about to share with you might shock you enough into reducing your consumption of processed foods, and start eating much more nutritious and high energy foods instead.
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You see, whenever foods actually undergo processing, you are essentially changing the original content and the amount of nutrients that are found in these foods. Most pre-packaged, plastic wrapped or microwaveable foods have gone through a multitude of processes before they end up on the supermarket shelf.

These foods have little or no nutritional value.

The scary thing is that the food industry allows more than 3000 food additives to be used in the processing of food. And just because many of these additives and chemicals used in the processing of our foods are deemed safe, it does not mean that they are.

So things like chemicals, food additives, sweeteners, artificial flavours, colouring agents, dyes, preservatives, acids, and even bleaching agents are ending up inside our bodies via these easy-to-prepare packaged foods.

So the next time you come home from work and you reach for a ready made packaged meal or a tin of something - read the label first (I'll talk more about food labelling in another post), and find out exactly what's inside it, or even better - eat something that hasn't been cooked, boiled, stewed, or microwaved to death!

Now I also suggest that you take a good hard look inside your fridge and pantry. The bottom of your fridge should be overflowing with fresh produce, and your pantry should not be stocked full of crisps, biscuits and crackers. Slowly start introducing more and more raw foods into your diet and reduce the amount of processed foods that you buy.

Because if it's not in your shopping trolley, then it's not going to make it into your fridge or pantry which will eliminate all temptation!

So as a shift worker I want to remind you that it's incredibly easy not to look after yourself and eat the wrong foods. I know because I did that myself for many, many years!

Instead, give your body high performance fuel that is going to help improve your energy levels and boost your immune system - something that most shift workers are so desperately in search of.

And next time you're out shopping, choose unprocessed foods which have no added chemicals or other additives. Foods that are essentially in their original state - the way nature grew it and intended it to be!

P.S - If you want to learn more about eating properly and looking after yourself, a book that I absolutely love is called - You Are What You Eat, by Dr Gillian McKeith. The title of the book says it all - Enjoy!

Being Able To Stretch Out Your Holidays ... Another Bonus of Shift Work!

2010-02-14T11:11:00.031+10:00

As I flew in from the 'Land of the Long White Cloud' yesterday, ('aka' New Zealand), I must say that I'm feeling quite relaxed. Being on vacation is really tough ... seriously tough!
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After hiring a car and then a campervan, we travelled over 2000 kms around this incredibly scenic country. My husband was so impressed he was actually ready to 'set up camp' and even become a New Zealand citizen ...
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Now just rewinding the clock back a little bit to when I started my holidays a couple of weeks ago, the first thing I did was get up early (well, when I saw daylight for a change), and I went for a walk around the neighbourhood. And as I went for that walk I watched people as they sat in their cars, stuck in peak hour traffic as they headed off to work.

And as I continued on my walk (with a big smile on my face), I was very happy and relieved to be a shift worker and to be on holidays when everyone else was going back at work.
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And the reason for my post today is that I wanted to share with you another bonus of being a shift worker - being able to stretch out your holidays.
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You see our 'Nine-to-Five Cousins' (as I like to call them) are really restricted when they can take leave and for how long.

But as shift workers, most of us are able to be away on vacation at times when most people are going back to work.
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And I was even lucky enough to receive a phone call this morning letting me know that I had two additional leave days approved which, along with my days off, actually stretched out my leave for another 4 days! How cool is that?

So not only do shift workers have the flexibility of taking leave at different times of the year (this is great because accommodation is cheaper and queues are much smaller), but you can even be lucky enough to have your leave extended.
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So the next time you feel like ranting and raving about having to work crazy and irregular hours ('aka' shift work) - be grateful for those little bonuses that pop up every now and then ... something that our 'Nive-to-Five Cousins' rarely get the opportunity to enjoy!

First Day of Holidays and Feeling Like A Deflated Balloon!

2010-02-03T18:07:00.036+10:00

For the past few months I have been anticipating this day - the first day of my holidays! Fabulous - I can throw away my alarm clock for 2 whole weeks (actually very tempted to throw it in the trash can for good ...), but instead of bouncing out of my bed this morning - I actually woke up feeling a bit like a deflated balloon.

Now you would think that I would be bounding with energy, ready to take on the world, but alas this was not the case.

My body ached all over and I got absolutely nothing done - zip! Kaput!

But rather than feeling sorry for myself about how bad I felt, and how little I achieved today, I had to remind myself that I was indeed on holidays. (Are you a tad bit jealous??!!)

However that being said, I still wanted to know why I felt like a deflated balloon, and the most obvious one that I could think of was that as a shift worker I have been very sleep deprived over the last few months (OK lets be serious here - the last few years ...), and it is no wonder my body is saying - "finally" - you're giving me some much deserved rest.

And we can't dismiss the fact that we all have our days when we feel low in energy - especially shift workers. Some days are better then others, but it is not surprising given the fact that we all lead such busy lives.

So how can I ensure that I don't "write off" another day?

Well a little habit that I have started to do this year (but failed to do last night), is that before I go to bed, I write down five things (no more) that I intend to achieve the following day. When I go to bed, those things are on my mind so that when I wake up, more often than not, I have worked out exactly "how" I'm going to get all of these things done.

The next thing that contributed to my flat day today was that I didn't get up and do any exercise, so for the rest of the day, I really did feel like a deflated balloon. Considering that exercise invigorates you and gives you more energy - it's no wonder that I felt tired for the rest of the day.

So what I want to emphasise here, is that you cannot function at 100% - all of the time. No-one can. And it would be a little unrealistic to think otherwise (especially if you're a shift worker).

And when it becomes apparent that you are having a low energy or 'flat day' as I call it, don't be too hard on yourself.

If you find yourself having a day like this, be kind to yourself, plan to make the following day a little more organized, and just give yourself a little break. It may be all you need to re-focus your energy for the next day.
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And speaking of the next day - I'm off to the "Land of the Long White Cloud" - New Zealand, so I won't be doing any posts until my return!
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So look after yourself whilst I'm gone, and make sure you start writing those 5 things down the night before - you'll get so much more done and your stress levels will plummet!

Do You Look At A Chocolate Cake and Put On Weight?

2010-02-01T21:09:00.047+10:00

Are you one of these people that just have to look at a chocolate cake and you put on 2 kilo's? Are you so obsessed with "fats" that you avoid them completely?
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Well if you are - then it's time to change!

You see, many people are terrified of fats. They think that if they eat fats, then they will become fat. And this is true to a certain extent, particularly when you consume high amounts of the "naughty fats" - like animal, rancid and trans-fats.

As Yuri Elkaim, the author of Eating For Energy explains - these fats will definitely destroy your body and your health because they do not occur naturally in nature. Your body has no idea how to process these fats so it just stores them as fat ... which is a bit of a bugger really!!

But is there such a thing as 'healthy fats'?

Absolutely - and they're called Raw Plant Fats.

And the good news is that these healthy plant fats have an absolutely amazing impact on your body and your health.
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You see, it's absolutely essential to incorporate healthy fats into your diet because quite literally, a diet without fats means that you will die! (Sorry to be so melodramatic but I just want to get my point across ...)
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Fats are required to transport fat-soluble vitamins, are needed to build cell membranes, and provide protection and insulation for your vital organs.

And here's a bit of trivia for you ... more than 60% of the human brain is made up of fat. (Finally, there is a place in our body where we want more fat!)

But what makes raw plant fats different to animal and trans-fats?

Well to begin with, your body is able to break down these fats so that they can be easily digested. Because raw plant fats have not been processed or heated, they still contain their fat digesting enzyme lipase which helps digest these fats in the body.

Therefore, even if your diet has a higher amount of raw plant fats, you are less likely to gain weight when compared to consuming the same amount, or less, of cooked animal fat.

In fact, you will even lose body fat whilst eating raw plant fats if you are following an exercise program as well. (How cool is that?!)

Furthermore, plant fats contain no cholesterol. Cholesterol is a compound found only in animals as it is produced in the liver.

And another reason to make sure that you're eating plenty of raw fats is that they quite literally make you beautiful! They make you skin, hair, and nails shine. Their oils also help lubricate the linings and joints of the body so are benefitial to those who suffer from inflammatory conditions such as arthritis, asthma, and bronchitis.
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Some healthy fats and oils include:
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Coconut oil, fish oil, avocado, olives and olive oil, flaxseeds, pumpkin seeds and walnuts.
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So don't be terrified of fats because good fats are excellent for your health. Avoid the naughty fats (and yes, that does include the chocolate cake ...), and eat plenty of raw plant fats instead.

Not only will you feel guilt free, but you will be glowing with health - inside and out!

How Watching Roger Federer Made Me Recommit to "Kaizen"

2010-01-30T15:15:00.011+10:00

Now I don't know about you but I'm a bit of a tennis fan. In fact I'd actually go so far as to call myself a bit of a tennis 'nut'. And as I watch the 2010 Australian Open from the comfort on my lounge chair this week, I am in awe of the level of fitness, skills and focus that each of these athletes display.

So as I watched Roger Federer obliterate his opponent the other day - which if you didn't already know, is the number 1 player in the world - his pursuit of excellence reminded me of a Japanese word called "Kaizen."

The word Kaizen, is derived from the Japanese words 'Kai' and 'Zen' where 'kai' means change and 'zen' means good. Thus 'Kaizen' means to commit to "constant and never-ending improvement" ... something Roger Federer would be familiar with as he strives to be the best tennis player in history.

Now even though you may not be striving to be 'World Number 1', if you commit to constant and never-ending improvements in your life, you will start to notice subtle improvements in your own level of health, wealth and happiness.

You see change is actually a good thing. It involves a level of discomfort because you are essentially stepping out of your comfort zone into unfamiliar territory. And as most people don't like to feel 'uncomfortable' - many fail to move forward because they are unwilling to go through the pain that often goes with it.

They are uncomfortable in their rut, but the pain of the process of change outweighs the discomfort of where they are now.

Tony Robbins once said, "We only learn our limits by going beyond them...Kaizen is a principle designed to encourage you to make small incremental improvements daily...and in doing so, you will be forced to find a way to go beyond your current set of self-imposed limitations".

So if you are sick of where you are right now, in both your personal and professional life - then you must begin to make small, but achievable changes and improvements in your life on a daily basis, in order for you to move forward.

You see, committing to the process of change is as vital as committing to the change itself.

So as I watched Roger Federer serve up another first class display of tennis today, I decided it was time to recommit to the daily practice of Kaizen, in every area of my life including:

1. My health and fitness.

2. My relationships with my family and friends.

3. And in my business, personal and professional development.

So come and join me in my commitment to "constant and never-ending improvement!"

And remember that your health is the most valuable thing that you have. Your relationships with the people you love, and who love you will nourish your soul.

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And be relentless in your pursuit of Kaizen, so that you can enjoy a healthy, joyful and abundant 2010 and beyond!

Fatigue vs Stress - How a Close Encounter With a Snake Made Me Choose Fatigue!

2010-01-27T09:39:00.069+10:00

Fatigue vs Stress. If you were faced with either of these scenarios, which one would you prefer to endure?

Now as a shift worker who has had to battle with fatigue for many years, I would haven chosen the latter. But after a midnight hunt for my cat, which lead to a close encounter with a snake - I think I'd rather be fatigued.

You see, last night our cat 'Misty' stayed outside a little later than usual. In fact it was fast approaching midnight and she still had not come inside for her dinner. Now I'm not one to get too worried because she always does comes inside - eventually. But last night was a little different. She didn't come in when we called her, and about 1/2 hour later we heard an almighty cat fight.

After rushing outside to see what all the commotion was about - there were no sign of any cats - nor any balls of fluff.

And over the next few hours I proceeded to head out into the garden, getting down on my hands and knees under the bushes, in search of Misty. As time marched on and the clock neared 1am, my eyes were getting heavy, my brain fuzzy and my body ached from tiredness. And even though I was feeling incredibly fatigued, I soldiered on in my search.

So with my trusty torch in hand, I continued to call her by name in the hope that she would come inside.

What I wasn't expecting however, was a close encounter with a different type of animal - a 2 metre long snake that didn't look particularly happy to see me either.

So after my stress hormones kicked in (aka 'adrenaline'), which caused my heart to beat faster, my blood pressure to rise, and my muscles to tense up - my body became paralyzed from fear!

You see stress is linked to our most basic human response - to 'flight' or 'fight'. This instinct actually goes back millions of years when our 'hunter and gatherer' ancestors were faced with physically threatening situations.

Even though this snake appeared "perfectly harmless" - I certainly didn't want to hang around to find out.

So as I carefully and slowly retreated backwards away from the snake, I turned and ran back onto the front deck and into the 'safety' of my house. Fortunately in that same moment, Misty decided it was time to come home and she too, suddenly appeared on the front steps.

So where am I going with this story?

Well as you would already know, just working shift work is stressful because getting up in the dark is certainly not normal for any human being.

But it's important to realise that stress in general, is in fact a normal part of life. It's only when you are exposed to too much stress, for extended periods of time, that your health will begin to suffer.

(So fortunately for me, my encounter with a snake was somewhat brief so I shouldn't suffer from any permanent damage ...)

And the good news is that stress itself, can actually be managed. While we can't always control the causes of our stress, we can certainly be responsible for how we deal with them.

A few tips to help you deal with stress include:

1. Remembering to breathe! When we get stressed we tend to forget to breathe properly, and instead take fast, shallow breaths which makes our heart beat faster and oxygen levels fall. To combat this, take three deep breathes and then carry on.

2. Just saying the word 'calm' - over and over in your head when you're feeling stressed, can acually help you to feel calm.

3. Take more exercise - Exercise releases the body's natural painkillers - endorphins, which gives you a wonderful high and alleviates pent-up frustration and anxiety. Just 20 minutes three times a week will not only keep you fit, but stop you feeling tired and stressed out.

4. Get more organised - One of the main causes of stress is disorganisation. Sort your life out and you will begin to notice your stress levels drop dramatically.

So the next time you're faced with a stressful situation - whether it's a disgruntled customer, a fast approaching deadline, or just knowing that you have to get up at 3am to go to work the next day - just stay calm and you will be able to cope with whatever is thrown your way!

P.S - Oh, and keep any eye out for those snakes!

Have You Ever Missed A Flight?

2010-01-22T20:37:00.048+10:00

Have you ever been in a mad rush to get to the airport and you ended up missing a flight?

Now even though this can be a tad bit frustrating, did you take responsibility for it?

You see I was at work today (which if you didnt' know, I work at an airport), and I looked after a man that did just that. He arrived at the airport too late to get his bags checked-in so he ended up missing his flight. Fairly straight forward you would think.

But according to him, it was everybody elses fault except his own. Let me run through the reasons why he thought he missed the flight.

1. The queue of 5 people in front of him was too long. (Yep that's right - five. We're talking about a major Australian airport with a queue of just 5. Considering it's normally 405 he was actually pretty lucky).

2. Nobody physically came and got him out of the queue at 5 minutes before the flight had closed. Bear in mind he arrived 7 minutes before flight closure.

3. His girlfriend got him to the airport late so it was her fault. (Apparently she's always running late. Now I'm thinking a new girlfriend might be in order here ...)
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4. Security wouldn't let him take his running shoes with metal spikes on board as hand luggage. (Hmmm ... I'm thinking this is a good thing ...)

5. And nobody paged him by name to get him to the gate.

Now as you can see there is a distinct pattern happening here. At no point did he take responsibility for missing his flight. It was everybody elses fault except his own.

And that brings me to the reason for my post today.

You see if you're not happy with where you are right now in your life, whether it's your income, your level of debt, your relationships, your health or even your level of fitness ... the only person who is responsible for this is YOU.

Yep that's right - Nobody else but you.

You see in order for things to change, you have to change. You have to take 100% responsibility for your life - starting right now.

It's quite unfortunate that most people convince themselves into thinking that external factors are the source of their failure, disappointment, and unhappiness.

External factors do not determine how you live. YOU are in complete control of the quality of your life, by either creating or allowing the circumstances you experience.

For example, if you're a shift worker that is unhappy about your weight - it's easy to blame your job for not being able to eat properly and having no energy to exercise. But the harsh reality is that your job is NOT the reason why you're overweight. It’s an outcome of what you choose to eat and how you choose to move (or not move) - regardless of your work life.

So why not make a conscious effort to pre-plan healthy meals and snacks, and just begin to be more active! When most of us think of the word 'exercise' - we tend to break out in cold sweats at just the thought of going to the gym. But it doesn't have to be that way. Exercise is just being active in some form, but most importantly - find something that you love to do - that way you will stick to it and reap the benefits from it.

You will begin to feel so much better that you will want to keep doing exercise as it also helps you to sleep better and cope with other things like stress.

So it's time to stop blaming outside factors for your unhappiness.

When you realize that you—and only you—create your experiences, you’ll realize that you can un-create them and forge new experiences whenever you want.

You must take responsibility for your happiness and your unhappiness, your successes and your failures, your good times and your bad times.

As one of my favourite authors Jack Canfield would say ...

1. Take 100% responsibility for your life. Successful people take full responsibility for the thoughts they think, the images they visualize, and the actions they take. They don't waste their time and energy blaming and complaining. They face the uncomfortable and take risks in order to create the life they want to live.

2. Stop complaining. Look at what you are complaining about. "I’m too fat. I’m too tired. I can’t get out of debt. I won’t ever get a better job. I’ll never find a soulmate in life..." Really look at what you're complaining about. More than likely you can do something about it. It's not about other people, other things, or other events - just YOU.

So start adopting these techniques into your life and you will begin to notice that your life will start to change for the better. You will begin to "attract" positive people and positive outcomes into your life that were not there before.

And remember ... It's very exciting and empowering knowing that you are in control of your life. so go out and design it the way that you want it!

P.S - And please, please, please - get to the airport early!!

How A Fleeting Glance In The Mirror Brought Me Back To The 1990's!

2010-01-19T18:40:00.023+10:00

In my quest to become a healthy shift worker and to help others to do the same, one of my New Year Resolutions was to get myself checked out from 'top to toe'. Yep - I'm talking about undergoing a 'massive overhaul' to make sure that I'm as healthy as I possibly can be.

You see, most of us book our cars in for regular tune ups, but tend to forget about our own bodies. We tend to soldier on until we get sick, instead of looking for ways to prevent ourselves from getting sick in the first place.

Now as shift workers, we are prone to catching every infection and bug that is going around because of our already suppressed immune system.

So for me, this week I decided it was going to be 'Eyesight Week'.

Having been a contact lense wearer for many years, my poor glasses had become somewhat neglected. Stuffed in the drawer beside my bed, not only were these glasses 'highly unfashionable' - (think 1990's style here) - but I could hardly see out of them!

Not good.

Not only does blurry vision present a distinct problem when it comes to being able to see where you're going, but I always did wonder if I was jeopordizing the health of my eyes by wearing my contact lenses for too long.

For example geting up at 2:30am and wearing them through till 8pm at night. Yikes - that's 18 hours with a bit of plastic stuck to my eye!

So off to the Optometrist I went, hoping that she was going to tell me that my vision had somehow reverted back to 20/20 and that my glasses were no longer going to be a mandatory accessory for me to wear. Yes ... I was indeed, hoping for a miracle.

Alas I didn't get recieve this response, however I was delighted to learn that my eyes were in good health (except for a little scarring from wearing my contact lenses for too long). Note to self - I must throw out my disposable lenses after wearing them for 2 weeks ... anyone else out there guilty of doing this?

Now as I'm also not one for missing an opportunity to chat with an 'expert' - I decided to consult with her about tips to maintain eye health. Her answers were as follows:

1. Eat lots and lots of brightly coloured fruit and vegetables. The brighter the produce the brighter your eyes as they contain larger amounts of vitamin, mineral and antioxidant content.

2. Eat fish regularly. Fish is high in Omega 3 fatty acids which is excellent for eye health - particularly in helping to protect the cells in the retina which can lead to loss of vision. Fish that live in cold water is particularly good - like fresh salmon, tuna, mackeral, cod and sardines.

3. Lutein, which is a yellow or orange compound found in dark green leafy vegetables such as spinach and kale, is one of the best known eye-protecting antioxidants around. Sweet corn, peas, and broccoli are also known to contain large amounts of lutein.

So don't take your eyesight for granted. Get regular check-ups and eat a healthy diet that promotes excellent eye health. After all, you only have one set of eyes and you don't want to end up having to wear cork bottle glasses when you get older!

P.S - Did you know that your eyes are the only organ in the human body that don't grow as we get older?

Are You Spending Way Too Much Time At Work?

2010-01-18T15:50:00.015+10:00

Do you come home feeling tired and exhausted from spending way too much time at work? Are you addicted to doing copious amounts of overtime that you walk in the door only to fall in a heap just like this cat has done?

If you said 'yes' then read on.

You see I was sitting on the couch the other night watching a bit of TV (which by the way is extremely rare for me to do), and an interesting program caught my eye.

It was called 'No Leave, No Life'.

The actual title of program (http://www.noleavenolife.com/) really caught my eye because I thought - how true a statement is that!?

You really do have no life if you have no leave or time off, built into it.
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Now the program centres around people who have worked tirelessly for years without taking any time off. They are given a surprise when the host of the program arrives in their workplace and whisks them away on a well deserved mini-break.

With their respective partners in tow, they are treated like royalty as they soak up the atmosphere at idyllic locations around Australia. It's a real wake-up call to highlight the importance of taking some time out to enjoy some 'R&R' and that there is certainly more to life than just work, work, work!

Now I'm not saying that working hard is bad. On the contrary, if you work very hard it can lead you to some fantastic opportunities.

But it's all about striking that right balance because hard work can certainly be detrimental to your well-being. You see, when you become a work-a-holic you tend to give up your hobbies and forget how to enjoy life. Life isn't meant to be all work and no play - it's imperative that you readjust your scales and incorporate more 'fun' back into your life!

Here's some interesting facts that might help you to reduce your time at work.

1. According to a 2002 study in the British Medical Journal, employees with stressful jobs are twice as likely to die from heart disease as those who have jobs with little or no stress.

2. Employees who work over forty-eight hours per week double their risk of heart disease, according to a 1996 UK government report.

3. According to a 2003 American study, long-term job strain is worse for your heart than gaining forty pounds in weight or aging thirty years.

So the key is simply not to overdo things. Go into work, do the best job that you possibly can and then come home and spend some time with your family and friends.

Take your days off - don't keep putting your hand up to do overtime, week in and week out.

The extra money can be great, but if you're not around to enjoy it then what's the point.
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Night Shift Fatigue – Getting Stuck Behind A House Driving Home!

2010-01-14T13:53:00.029+10:00

Driving home after night shift can certainly be a struggle. Apart from getting stuck in traffic congestion created by our ‘Nine-to-Five Cousins’ as they head off to work, the streaming rays of sunshine as they pass through your windscreen can certainly make you want to pry your eyes open with a set of toothpicks!

But have you ever got stuck behind a house driving home after night shift?

A little peculiar? Well I thought so too, until it actually happened.

You see I’d just finished my 2030 – 0430 shift at the airport and I was looking forward to getting home, having a quick shower and tucking myself into my nice comfy bed. I could almost feel the warmth of my donah cover some 20kms from home.

I’m actually quite lucky because I don’t have to travel too far to get to work, so just like any other day I left the airport and headed over the Gateway Bridge embarking on my journey home.

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Now you can understand my dismay when I got stuck behind a house that was being moved during the night (or the very early hours of the morning – depending on which way you look at it), as I crossed the bridge on my way home.

Thanks to the gigantic ‘Wide Load’ sign that was fixated to the back of the house, and the multiple police cars that were kindly escorting it to its destination, there was no way that I was going to be able to sneakily overtake this house, as it spanned the entire width of the bridge.

So as a “law abiding citizen”, I followed this house over the bridge at snails pace, and all I could think about was how I longed to jump into my nice comfy bed, rest my weary head on my pillow and nod off into the Land of Zeds.

So my advice for you today is that the next time you’re on your way home after night shift, pack an extra supply of snacks, a travel mug and your favourite CD’s to listen too. .

Even better if you can carry an extra bottle of water, because dehydration really increases your fatigue. .

I've certainly learned that it’s always good to be prepared just in case you get stuck in a traffic jam, a typhoon, a snow storm, or in my case – behind a house!

As shift workers, we all know there is nothing worse then being tired AND hungry, as you embark on your journey home after night shift.

P.S: Oh, and you might want to keep a pack of Wet Wipes stored in your car to give your face a once over. Along with winding your window down – this and the fresh air really works a treat at helping you stay awake!

Sleep Apnoea, Shift Work And Your Washing Machine - What On Earth Have They Got In Common?

2010-01-11T22:16:00.016+10:00

If you’ve ever suffered from sleep apnoea then you’ve no doubt spent plenty of time battling with constant fatigue and tiredness. When your sleep apnoea causes you to stop breathing during the night AND you get up at odd times (shift work), then it’s no wonder that you wake up feeling like you’ve just been hit by a Mac truck!

This disruptive sleep pattern is a bit like interrupting your washing machine as it goes through its wash cycles. (You probably think I've lost my marbles right now but just stick with me here).

You see, just like your washing machine needs to go through certain cycles to complete a wash, so too does your brain when it’s asleep.

In order for you to wake up feeling refreshed, it’s imperative that you wake up at the end of a completed sleep cycle. (In the perfect world we would because we wouldn't be dictated by our alarm clocks!)

Let's look at the stages of a washing machine to help explain what I mean.

Stage 1: Loading of the machine and adding the powder.

Stage 2: The wash.

Stage 3: The rinse

Stage 4: The spin

Stage 5: The emptying of the machine.

Now imagine if you stopped the washing machine half-way through its cycle and you took out your clothes to wear. I’m picturing wet and soggy underwear here - covered in clumps of washing powder! Not pretty. Your clothes would not be clean and rinsed because you didn’t let the machine finish its entire cycle.

This is exactly what happens when you wake up in the middle of a sleep cycle (aka shift workers and sufferers of sleep apnoea). Your brain hasn’t finished doing what it’s supposed to do.

So when your alarm clock goes off and you stagger out of bed in the middle of the night, your brain has been interrupted making you feel fuzzy and disorientated.

It’s like trying to wear your clothes even though your washing machine hasn’t finished its cycle.

Have you ever gone into work with your shirt still wet and covered in washing powder stains? I'm thinking (and hoping) not - but this is exactly what you're doing when you push your body to work against its natural sleep cycles.

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So to my fellow shift workers and sufferers from sleep apnoea – don’t beat yourself up that you’re not bouncing out of bed when that alarm clock goes off. You cannot expect to function at 100% when your sleep is constantly being disrupted. Just manage it the best way that you can and if need be – book yourself in for a bit of a nana nap later in the day!

Are You Experiencing Stress? Then It Might Be Time To Change Your Light Bulb!

2010-01-08T15:27:00.008+10:00

If you’re experiencing shift work stress then you’re not alone. Just getting up at 2am is putting unwanted stress on your body because quite frankly - we’re not nocturnal animals that come to life and thrive in the dark!

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So what is stress?

Stress comes in various forms but essentially when we feel stressed we feel totally overwhelmed – as if we have little control over what is happening or what is about to happen to us. Stress makes us focus on bad outcomes and arouses a sense of fear inside us.

If we’re at work and we’re under severe stress, we can sometimes feel like we’re locked into an unbearable situation.

As shift workers we’re more than likely to already be feeling fatigued and exhausted so when you add stress into the equation – it can certainly become a dangerous combination.

But the good news is that this feeling of helplessness is actually a learned behaviour which means that we can quite simply retrain ourselves to ‘unlearn’ this behaviour.

You see, the key to eliminating stress in your life is to acquire the same skills used by people who do not become stressed even though they may be facing some very trying and extremely difficult situations.

Now I’m sure you know people like this. They just appear unflappable – as if nothing fazes them. (Hmm ... I wonder what drugs they're on? ... I'm only kidding!)

You see all that they are doing differently is changing the way that they think. They are simply just changing the light bulb that is going off in their head.

This is really important because essentially it is your thinking that is causing you to become stressed.

Now when you’re at work and you become highly stressed, your thinking becomes irrational. You assign bad outcomes to events and arouse a fear response within you. You also become highly emotional, your sleeping patterns are disturbed and you can feel totally exhausted.

So to beat stress you simply need to retrain your thinking and get rid of all of those negative thoughts. Learn how to think more calming and positive thoughts instead of brooding on negative outcomes, and when you do - you will be well on your way to banishing your stress forever!

P.S - So, do you have a 'Mr or Mrs Calm' that works in your workplace? You might want to hang around them a little bit ... you never know, some of their calming aura might just rub off onto you!

Sleep Problems? Why the Sound of a Lawnmower Brought a Smile to My Face!

2010-01-07T21:40:00.017+10:00

If you’ve ever experienced sleeping problems then you would almost certainly agree that any sound or disturbances whilst you’re trying to catch some shut eye is not a perfect scenario!

In fact, if you work night shift or any type of shift work and you’re trying to sleep during the day, achieving the perfect slumber can become somewhat challenging.

So what about the sounds of a droning lawnmower? Does the image of cotton buds stuck in your ears and your head stuck under a pillow sound familiar?

Well I don’t know about you but as a shift worker I’ve certainly ‘been there and done that’ – cotton buds and all!

But I must say when I heard the droning sounds of a lawnmower the other day it actually brought a smile to my face.

Why? Well, let me explain.

You see I live in a hot and humid tropical environment in Queensland Australia. A bit uncomfortable for some, but I actually thrive in the heat. And as Queenslanders we are certainly used to the rain – lots of rain.

Now as we hadn’t seen any rain in over 4 months, lawnmowers in my local area had pretty much been made redundant. Parked and left abandoned by their owners in their garages – the droning sounds of the trusty lawnmower had become a distant memory.

So when I was awoken from my ‘nana nap’ by my next door neighbour as he started the engine of his lawnmower, it really did bring a smile to my face.

And my sleeping problems and lack of sleep had all but been forgotten.

After just a couple of days of heavy rain you could almost watch the grass grow as it sprung back to life. Now when I refer to heavy rain, I really do mean ‘heavy’. Visualise a steam train coming through your bedroom and you might be able to get an idea of just how heavy the rain was as it came hammering down on our 100 year-old tin roof.

But hearing the pounding sounds of rain on our tin roof meant that the grass would finally become lush and green (it had been brown and prickly for months), and it would certainly be needing a good ‘once over’ by a lawnmower.

So the next time you experience sleeping problems because of disturbing sounds in your neighbourhood – don’t go crazy tossing and turning in your bed trying to block out the noise.

Even though they might be keeping you awake, sometimes you just have to be grateful for these sounds and what they represent. After all, being sleep deprived because of some heavy rain and a noisy lawnmower can actually be a good thing!

P.S - Of course the sound of your next door neighbour having a wild party until 2am is not the sort of sounds that I'm talking about ... this is when you storm over there in your polka dotted pyjamas and bunny slippers (which is bound to give them a fright) and yank that stereo chord right out of its socket!

Work/Life Balance - Are You and Your Scales Out Of Balance?

2010-01-05T18:12:00.024+10:00

As we close the blinds and lock up shop for 2009, many of us become obsessed with one New Years Resolution in particular – and that’s to lose weight.

We become fixated (and horrified) at the number that appears on our bathroom scales that we begin a gruelling health and fitness campaign that would impress even the most elite athletes.

But what about your work/life balance? Have you sat down and really analysed how those scales are tipping at the moment?

If not, then now might be the time to start.

To say that most of our lives today are incredibly busy would have to be a massive understatement. We have so many commitments both at work and at home that sometimes everything just gets out of balance.

All of a sudden your 2 year old child is graduating from high school and wanting to get a drivers licence. So, what happened to those years in between??

You see, it’s imperative that you set aside some quality time to spend with your family and friends because life is short - very short.

We become obsessed with doing things that we think are important and that are going to make us happy - when in fact our health, family and friends are the most important.

So not only should you lock in some time to do exercise, but you also need to allocate some time to relax and spend some quality time with your family and friends.

Time is your most precious resource – you can never get it back. So make sure it’s not being consumed totally by work.

So as you begin your New Year in 2010 – don't just analyse your bathroom scales. Make sure that you have a healthy balance between your work environment, your recreation and free time, as well as in the relationships with those that are closest to you.

Why A Dusty Old Push Bike Should Not Stop Your New Year's Resolution

2010-01-02T20:56:00.037+10:00

At the beginning of every New Year, millions of people around the world excitedly set out to achieve their 'New Year Resolutions'. You know what I mean, things like losing weight, getting fit and healthy, changing jobs, starting a business ... the list goes on. .

So what is it about the New Year? .

Realistically it's just another day but for some reason because it sits at the top of the calander year, we go into a mad frenzy of writing out new goals and committing ourselves to New Year Resolutions. .

And I must admit, I am indeed no different. In fact one of my New Year Resolutions is to get fitter by going out and experiencing new activities that I haven't tried before. After all, variety is the spice of life - so they say! .

So yesterday afternoon not only did I go for a paddle on a kayak, but I dusted off my push bike and took it out for a ride. Now when I mean "dusted off" - I mean quite literally. You see, I cannot remember the last time I took it out for a ride. In fact the tyres were completely flat, the dust had stuck to the paint work like cement, and it took me 45 minutes of digging around under the house to find my helmet! .

But like most people, I was committed to starting the New Year off with a bang and so with the help of my hubby, both my bike and I emerged onto the footpath 'bright eyed and bushy tailed' and raring to go! .

Now as you can imagine after months of neglect, my beloved push bike was somewhat 'out of fitness'. (It couldn't possibly be me ... it must be the push bike.).

And at this point I was certainly grateful to live in a flat suburb of Brisbane, so we were able to glide around the streets together with a fair amount of ease. But that was until we turned a corner and came across a hill which happend to be in the way of my destination - very inconvenient might I add! .

Lucky for me though - I'm not one to give up easily. As I felt my muscles burning from lack of exercise, I kept my head down and focussed on getting up that dreaded hill because I was going to get to the top - no matter what. .

So as you endeavour to go about reaching your goals and New Year's resolutions, you will no doubt come across many road blocks, challenges and frustrations that will try and stop you in your tracks. .

And that's OK, really it is. Just be prepared to tackle the obstacles and distractions as they come up in your daily life, (just like I did puffing and panting to get up that hill on my dusty old push bike) - because when you do reach the top and achieve that goal or New Year's Resolution you'll be so glad that you did!.

P.S - Which means that you'll be able to set an even BIGGER one for 2011! Anyone for skydiving?

Are You Suffering From Post Christmas Bulge?

2009-12-30T15:24:00.029+10:00

Now I don't know about you, but having just finished celebrating 'Christmas Lunch Number 3' - I'm starting to feel the affects of having a post Christmas bulge!

Why did I have 3 Christmas lunches you ask? Well as a shift worker I had to work on Christmas day, as did my hubby (and on opposite shifts might I add) - so we celebrated the day a week before, the day after and 4 days later with friends and family.

A bit disjointed I know but hey - we got to enjoy an entire week full of Christmas festivities!

So as you are slowly clearing out your fridge of left overs, and more than likely stocking up again for New Year's celebrations, I thought now might be an appropriate time to give you some tips to help you beat the Post-Christmas bulge.

1. Drink more water - As we tend to drink larger quantities of alcohol and soft drinks this time of year, make an effort to drink more water by having a glass of water inbetween the other drinks. Not only will the added water fill you up and stop you from eating so much, but it's also going to keep you hydrated which in turn will help boost your energy levels.

2. Have a juice or a smoothie instead of a full meal - Give your stomach a break by having a fresh juice or smoothie as a meal once a day. This smoothie that I had today had banana, mango and home grown organic passionfruit courtesy of a friend from work and it was scrumptious! Juices and smoothies are great because they are easy to digest and your body can absorb the nutrients from the food so much more easily.

So don't feel guilty about how much food and 'alcoholic beverages' that you're enjoying over the Christmas and New Year period.

You can still enjoy the festive season and eat and drink all that naughty stuff that we're not supposed too, but just incorporate these 2 tips over the holidays and you'll be feeling a lot less bloated and a lot more energized so that you can really make the most of the festive season!

Happy New Year!

How Bright Lights and Dancing Penguins Reminded Me It’s Christmas

2009-12-24T10:10:00.008+10:00

It was 2 days before Christmas and I was relaxing on my comfy lounge when my sister rang to ask if I wanted to come for a drive to see some of the Christmas lights around the neighbourhood. As a shift worker, we can sometimes forget it’s actually Christmas because more often than not – we are working throughout the festive season.

But that being said, I jumped in the car with two other friends and noticed that my sister had constructed a well thought out plan. She had printed out all of the winning entries in the annual Christmas Lights Competition and with a map of the streets in one hand, we headed off in hot pursuit to find these prize winning lights.

As we approached the street which had won ‘The Best Street in the Neighbourhood Category’ there were cars, people and children everywhere. I imagine that this is how Halloween must feel if you live in the United States. (We don’t really celebrate it here in Australia).

As we could only get so close in the car, my sister cleverly found a car park and we began our walk towards this normally quiet suburban street to see what all the fuss was about. As we approached the corner and turned to walk up the path (whilst trying to avoid tripping over any children and pets in tow), we were gob smacked. Quite literally the entire street was lit up as if there was a shining light directly above us.

The attention to detail and creativity was truly eye opening.

From the bright lights to the dancing penguins it certainly stimulated all of our senses – sight, sound and even smell (the aroma of the Aussie BBQ filled the air). There was even a couple of ‘stand in’ Santa Clauses wandering up the street – sure to confuse the child that just saw him 5 minutes earlier in front of another house.

But as were walked slowly up the street you could hear the giggles and laughter from the children and watching their faces light up as they watched all of the displays was truly priceless.

Now as shift workers we can sometimes forget its Christmas. As many of us work during this holiday season, Christmas day can sometimes feel like ‘just another day’.

But our journey across the neighbourhood last night to see the bright lights and dancing penguins certainly reminded me that it is indeed Christmas, and to be thankful and grateful for everything that I have in my life. From my friends and family, to the wonderful home that I now live in, and for our pet cat ‘Misty’ who is stretched out on the front deck watching me as I write this - I feel truly abundant and grateful to be alive.

So as a shift worker even though you might be working this Christmas, be grateful for everyone and everything that is in your life right now – and don't forget to eat, drink and be merry!!

Have a wonderful and safe Christmas as we head towards an exciting and fun-filled year in 2010!

Are You Working This Christmas?

2009-12-21T16:50:00.067+10:00

As Christmas day fast approaches, the mad frenzy of buying last minute gifts, menu planning and grocery shopping to feed the hungry hoards comes to a final close.

But as a shift worker, you might actually be of the 'lucky' ones rostered to work on Christmas day.

As a 15 year veteran of shift work, I have had Christmas day off twice in that time frame. Yep - that's right twice.

But is it really the end of the world? Are we really missing out on all of the fun and festivities of Christmas day?

Of course not. The day is what you make of it.

Just bring your Christmas spirit in to work (along with some of those naughty Christmas treats to share) - and you can have just as much fun joking around with your work mates. After all, you're all in the same boat so you may as well stop winging and complaining about it.

You see sometimes being a shift worker is a really good thing because you can basically 'rock up' at a Christmas venue after you've finished work, sit down and just eat! You don't have to spend all morning cooking and preparing everything because you are quite literally - at work.

Now I'm thinking that's a huge bonus! And if you're lucky like me - you might even get paid double time and a half to work on Christmas day! $$$$ Another big bonus!.

So if you're going to be working this Christmas don't be all doom and gloom. The holiday season is all about catching up with friends, family and loved ones plus eating and drinking way too much of all of the naughty stuff!

So wherever and whoever you're celebrating Christmas with this year - bring in the turkey, trifle, chocolate and Christmas pud!

Stick on the Santa hat, eat lots of Rum Balls and you'll be getting into the spirit of Christmas in next to no time!
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P.S. - The diet can start next week ...

Shiftwork Fatigue – Going Into Work Wearing Two Different Shoes!

2009-12-16T08:53:00.012+10:00

If you suffer from shiftwork fatigue then you might relate to the following story. You see, as shiftworkers we are prone to suffering from constant fatigue – in fact it is something that we battle with each and everyday.

We have to put up with disrupted sleeping patterns, a lack of energy to exercise, poor eating habits, family and social disruptions, decreased alertness, and we are certainly prone to injury at work due to fatigue.

All pretty positive stuff really!!

So have you ever been so tired that you’ve gone into work wearing two different shoes?

I hope you haven’t, but that’s exactly what happened to me yesterday.

Now I will be honest with you, I am usually a very organised person. As shiftworkers we have to be. The term ‘routine’ does not exist in our vocabulary so we have to do a lot of pre planning – like packing the lunch and getting the uniform ready the night before so that we’re not stumbling around in the dark looking for things at 3am in the morning.

Having spent over 15 years working shiftwork – you would think that I’d know that by now!

So just like I do every other day, I made sure that my uniform was ready the night before, packed my lunch, set the alarm clock and tucked myself into bed at an acceptable time. All good except that I forgot one thing – my shoes. I ended up in a mad flap digging around in my cupboard in the dark (I didn’t want to wake up a sleeping husband), and I was sure that I had grabbed the right shoes as I headed out the door.

Feeling quite chuffed that I had averted disaster and made it into work on time, it wasn’t until I arrived at work and looked down, that I discovered in horror that one shoe was black and the other was navy!

Lucky for me, my job involves sitting behind a desk for most of the day so I was actually able to “hide my feet” from public display.

So the moral to this story is if you’re a shiftworker – learn to be really, really organised.

Being disorganised is not a healthy way to live as you're adding a lot of unnecessary stress into your life - just like I did when I went into a mad panic trying to find my shoes!!

Why You Don't Have To Make Your Bed As Soon As You Get Up!

2009-12-13T21:59:00.051+10:00

As kids growing up, most of us are taught to make our beds the moment we get up. Now this is a good thing yes?

Well no - it's not actually.

You see you really shouldn't make your bed as soon as you get up, because dust mites thrive in warm and damp environments and by making your bed - you're giving them exactly what they need to have a party and multiply.

Now if you've ever eaten food in bed and left bread crumbs on your sheets, then you know it's not fun sleeping on itchy sheets!

So add in some microscopic critters (aka Bed Bugs) - and you're not going to get a very good night's sleep at all.

You should simply follow the golden rule of - Leaving Your Bed Uncovered.

Now I can hear you saying "What the?"

Well by leaving your bed uncovered and letting in lots of fresh air and sunshine into your bedroom, the number of dust mites in your bed will rapidly decrease.

Now for most people, this is going to be hard to do - except for those lazy people out there who don't make their beds at all ... and you know who you are!!

And what this means is that you are going to have to resist the urge to make your bed look perfect the moment you get out of bed. Now if you're a super clean and neat person this is going to be hard for you to do.

But hang in there. Give your bed a chance to breathe and get some fresh air and you will sleep so much more soundly as a result.

Not only will your bed feel so much better when you jump back into it, but it will also help reduce any allergies and asthma as well.

So don't feel guilty about not making your bed as soon as you get up - you're actually doing it a big favour which will ultimately help you to get a much better night's sleep anyway!

Do You Ever Feel Like A Wilted Flower?

2009-12-12T15:46:00.026+10:00

Do you ever have days when you look and feel a bit like a wilted flower?

You know when your whole body just aches all over and you feel flat as a tack! Now there could be a number of reasons for this but let me ask you one question.

Do you water your plants regularly? If not, what happens to them? Yep, you got it- they become wiltered.

And this is exactly what happens to you when you don't drink enough water.

You see, many people confuse thirst as hunger and instead of getting a glass of water they get something to eat instead.

If you are feeling thirsty it is your body’s way of saying “Hey, I’m dehydrated – please get me some water!” Now eating food on the other hand, will not hydrate you.

Many also confuse this thirst with cravings, and reach for something sweet or fatty to eat like chips and/or chocolate. And guess what happens next? Yep - the clothes start to get tighter as the weight gain begins!
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Now because you're still thirsty and dehydrated, fatigue sets in and you quite literally become a bit like a wilted flower in need of a good watering.

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In addition to helping you fight fatigue, water is quite possibly the single most important catalyst in losing weight and keeping it off. Although most of us take it for granted, water may be the only true “magical potion” for permanent weight loss.
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So start your day by drinking a full glass of water as soon as you get up because your body hasn't had a single drop for at least 8 hours. (What am I saying, I'm talking to shift workers here .... 4-5 hours if we're lucky!!)
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And continue drinking water throughout the day to ensure you stay fully hydrated.

After all, 'The Wiltered Flower Look' - is not a good look!
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P.S. - Oh, and don't forget to neglect your plants as well!!

Have You Ever Gone To Work Twice In One Day?

2009-12-09T21:53:00.022+10:00

There are certainly many hazards of working shift work but I must say, going into work twice in one day wasn’t rated high on my list.

Why? Because despite many businesses out there that make their employees work split shifts – I have always been lucky enough not to be one of them.

But this morning was a little different and I’ll explain why.

You see, I knew my roster this week was a bit jumbled. I had a few early shifts, followed by some late shifts, and I was going to head on to days off after an early shift again.

Now when I rocked up at work this morning to discover that I was actually rostered to start at 12pm instead of 4:30am I was horrified! You mean I had dragged my body out of bed at 3:30am for nothing?

For the “normal employee” who I will refer to in this example as your typical ‘Nine-To-Fiver’, the idea of going into work twice in one day would be somewhat ludicrous. In fact I can hear them saying “… you’ve got to be kidding right?”

Now I would like to say that it was the company’s fault – they had changed my roster and nobody had rung me to tell me otherwise. But alas I couldn’t do this because it was in fact, totally my fault.

Ahh … sigh. I had actually misread my roster. I had always been rostered to start on a late shift but for some reason I actually thought I was on an early shift. A bit of a bugger really.

Anyway, as I trudged back to my car with my tail between my legs – I was actually quite excited at the thought of going home and tossing my uniform to the side, and jumping back into my nice comfy bed.

Now when I woke up again, this time at 8am, it kind of felt like deja vu because I knew that I had to go into work today, but it kind of felt like I already had!!

So I certainly have a very healthy respect for all of my fellow shift workers who have to work split shifts. Not only does it wipe out your entire day, but it certainly rates high up there as one of the hazards of working shift work. .

P.S - So my tip for you today is always check your roster the night before! Don't be a silly goof like me and go into work twice in one day if you don't have too.

Nana Naps – Why You Shouldn’t Take Them!

2009-12-08T16:33:00.016+10:00

Are you a shift worker or somebody that suffers from fatigue, and you absolutely love your nana naps? Do you dream about sinking into your comfy sofa when you set foot in the door after a hard days work?

Then you’re certainly not alone! Fatigue is a really hard thing to overcome - particularly if you're a shift worker. I certainly don't need to tell you that getting up in the dark, and going to bed during the day is normal.

Now back to the nana naps. If you’re a ‘Serial Nana Napper’ then don’t be alarmed – it’s actually not a bad thing, but if you come home after an early shift and you sleep for more than an hour, then you’re going to end up feeling worse.

You see I’m certainly not knocking a good nana nap. In fact I’m all for a good nana nap – so long as it’s no longer than 20 minutes.

“Just 20 minutes?” – I hear you say. Why only 20 minutes? Well if you nap any longer, then you will fall into a deeper sleep which means when you do wake up, you end up feeling flat and disorientated, and a lot worse than you did before you took the nana nap.

Another downside to a long nana nap is that you will struggle to have a good night’s sleep that night so you end up on a roller coaster ride of constant fatigue - not good!

So find a comfy spot in your house, whether it’s your bed or a sofa – then set your alarm for 20 minutes to rest those weary bones. Initially when that alarm clock goes off you will feel like throwing it out the window but rest assured (pardon the pun!), when you do get up you will be feeling much more refreshed and invigorated to tackle the rest of the day.

After all, you don't want to be sleeping your life away. Life is far too short to be doing that!!

P.S. - Don't be like this frog and stuff yourself silly with a big lunch ... and then go and lie down for a nana nap. Not only will wake up with a gut ache, but you will look and feel like a stuffed pig - or in this case, a stuffed frog!

P.S.S - Alright, Christmas Day doesn't count!!

Fatigue - Why Your Alarm Clock Is To Blame!

2009-12-07T17:28:00.027+10:00

If you suffer from fatigue then you’re certainly not alone. In fact fatigue is actually the Number 1 complaint Doctor’s receive from their patients.

Interestingly enough though, for most people it's not the amount of sleep that is lacking, but rather it's the lack of quality sleep.

You see it’s all got to do with your sleep cycles or Circadian Rhythm..

In order for you to overcome fatigue, it is absolutely essential that you wake up at the end of the sleep cycle. If you wake up in the middle of a cycle - thanks to your blaring alarm clock, you will feel tired not only in the morning, but throughout the entire day.

And despite what you may think, your brain is actually very active during the night because it goes through a number of different processes so that you can function properly the next day. .

So if you wake up somewhere in the middle of this cycle (aka shift workers), you've pretty much interrupted your brain so you're going to end up feeling tired, irritated, and have trouble concentrating!

Sounding familiar?

Now in the perfect world you would not be disturbed by a blaring alarm clock. Hmmmm .... a world without an alarm clock? How serene!!

And as a result, you would never wake up in the middle of a sleep cycle because your brain is programmed to finish each cycle before waking you up.
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So back in cave man times when there was no such thing as an alarm clock - tiredness and chronic fatigue was virtually non existent! It has only reached massive proportions since the invention of the alarm clock. Argh ... who was that crazy person who invented it anyway??!!
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So throw away your alarm clock and let the sights and sounds of nature wake you up ... chirping birds, sunlight falling on your face ...

Yeah right!

Feeling Stressed? Why You Should Never Drink a Cup of Coffee.

2009-12-05T14:01:00.045+10:00

Friday mornings at an airport can be chaos. It's the start of the weekend, lots of people returning home or just wanting to get away for a mini-escape, and this is exactly how it was yesterday. All flights to all destinations were full, the check-in queues were massive, and lots of people were missing flights because of a new airport motorway that had just opened up that morning.
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As you can imagine there were lots of frustrated, disgruntled and unhappy passengers.
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Now after 'Disgruntled Passenger Number 6" - I was starting to feel a tad stressed and a bit tired of being the receiver of such aggression. There are days when I kind of feel like I'm just a highly paid punching bag (well, I don't know about the "highly paid" bit). Anyway, by mid morning most of us felt like we desperately needed a good cup of coffee to help alleviate the stress.
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Well that was what I thought until yesterday. You see I had just finished reading an article from Yuri Elkaim's Eating For Energy book the night before, highlighting the negative effects that coffee has on the body if you are stressed.
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Some of these included the following:
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* Coffee actually intensifies stress causing an average 40% increase in adrenaline. This results in increased blood pressure, heart rate, perspiration, nervousness, and irratibility.
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* Coffee increases the secretion of stomach acid by 400%, contributing to gastritis and peptic ulcers.
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* According to a British Medical Journal, coffee drinkers have a 50% higher risk of heart attack.
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* Coffee causes a significant loss of nutrients - magnesium, potassium, calcium, zinc, and B vitamins.
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* Coffee is a major source of cadmium which is a heavy metal that has been linked to cancer and immune suppression.
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Now if you're a woman - the facts are even scarier.
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* Coffee is linked to ovarian cancer, bladder, and kidney cancers.
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* According to the Journal of the American Medical Association, coffee increases the risk of miscarriage and can double the rate with just 1 cup per day!
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* Coffee reduces fertility. More than 1 cup per day makes a woman half as likely to conceive (American Journal of Epidemiology).
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So next time you're feeling stressed - don't go for a latte, 1/2 cap, flat white, mocha, full strength Expresso or whatever - because you may as well stick your hand in a power point!
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Instead, reach for a Green Tea which contains the natural mood enhancer Theanine, which has been shown to reduce mental and physical stress and promote a feeling of relaxation.
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Ahhh ... now that's the kinda thing that I'm looking for. Perhaps we should give out complimentary cups of Green Tea to passengers as they arrive at the airport?

In Need Of A Pick Me Up? Juice Me Up Baby!

2009-12-03T14:46:00.051+10:00

After starting work at 0345 am this morning I came home and opened my front door to be greeted by a very sleepy looking cat. .

You see my cat Misty got up with me when my alarm went off at 0230 am this morning ... and she then proceeded to scratch the side of the mattress to "get me out of bed".

She actually has a habit of doing this ... refer to my previous post 'Do You Have A Back Up Alarm Clock?'

Now when I came home and picked her up to give her a cuddle - she felt more like a rag dole. She's obviously not cut out to be a shift worker from her obvious her lack of energy. Hmmm ... then again, who is cut out to be a shift worker?
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Now even though I was actually feeling pretty good (I had no disgruntled passengers to deal with today), I knew that I was going to need an Energy Boost to get me through the rest of the afternoon. And this is when I decided to get on my hands and knees and dig out my Juicing Machine from the back of the pantry to make myself a home made Juice! .

As you can see I whipped this one up which contained 1 pear, 2 apples and 2 cups of watermelon - yummo! Drinking a fresh juice is not only fast and easy, but it is an excellent way to give yourself a kick start as it is jam packed with energy boosting vitamins and minerals.

So if you're having a day when you're feeling flat and in need of a pick me up - just raid the bottom of your fridge for some fresh fruit and throw it all into a juicer. It's a great way to use up any old or 'suspect' fruit, and hey presto - you've got yourself an instant Pick Me Up!

P.S. - Now Misty didn't get to have any of my juice but she did get to have a Purrrfect Healthy Cat Treat instead. Yikes! There goes a flash of grey fur running through my kitchen at lightening speed ...

Do You Listen To Your Body Grumble?

2009-12-02T15:40:00.047+10:00

Do you take the time and listen to what your body is telling you - or do you just ignore it and pretend those grumbling digestive sounds don't belong to you?

Now the reason I ask this is because most people don't listen to what their body is telling them.

Feeling tired or bloated after a meal is not a normal occurrence of human digestion. These symptoms can actually indicate a myriad of possible digestive issues ... and this includes those funny little 'noises' that seem to escape every now and then!!

You see most people cruise through life eating whatever they want - whenever they want. They smoke and they drink without understanding what they are doing to their body's internal environment.

And if you keep doing this year after year, you are essentially causing wear and tear on your body and this is NOT GOOD!

You should listen to your body because your body will tell you exactly what it needs. (And it's not a cheeseburger, coke and fries ...)

If you've got hunger pains then don't ignore them. It's just your body's way of telling you that it needs more energy.

And this also applies in reverse - when you're not hungry. If your tummy is satisfied then don't keep stuffing it with more. You have to let your body get the chance to digest this food properly otherwise it can lead to tummy aches and even malnutrition, as your cells are unable to absorb vital nutritients from the food.

So despite what your mother or grandmother may have told you in the past - you do not have to finish everything that is on your plate!

If you're full - you're full. It's time to 'down tools' and just enjoy feeling satisfied.

How Stress Can Make You Fat!

2009-11-29T22:16:00.061+10:00

If you're someone that constantly struggles to lose weight then I might just have the answer for you - and you can breathe a sigh of relief because it's not another diet.

Just mentioning the word diet" can send most people into a tail spin ... the thought of having to deprive yourself of certain foods is only going to set yourself up for failure before you even begin.

So forget about the diet and instead, I want you to stop stressing!

Confused? What has stress got to do with weight loss?

Well I'm going to get a bit technical here but I want you to stick with me because it could very well change your life.

You see according to Yuri Elkaim from Eating for Energy, when we feel stressed our bodies produce acid - and a lot of it. If our body has too much acid it then stores this acid in our fat cells to keep it a safe distance away from our organs. Now this is a good thing because if acid comes into contact with one of your organs, it can eat holes in the tissue - yikes!! That is not good.

It's not until you start reducing the acidity in your blood will your body then begin to realize that it no longer needs as much fat to store it.

Consider the example of a woman who is obsessed with losing weight. It's all she thinks about. Do you think that might create some unneeded stress?

Unfortunately the media has certainly skewed the way many people see themselves. Fashion magazines portray the "perfect' body as a stick figure so more and more people stress, (both men and women) about how their body should look.

This type of worry or obsession creates larger amounts of acidity within the body which essentially hinders your chances of losing weight.

Now this is critical to understand if you hope to lose weight. You can exercise all you like and will your way to a leaner body, but if you do nothing to reduce the acid in your body (aka stress), your attempts to lose weight will be in vain!

So forget about going on another diet and trying to achieve the "perfect figure". Be proud of your body, stop stressing about it - and then, and only then will your waist line begin to plummet.

The Healthiest Snacks of Them All!

2009-11-28T16:48:00.020+10:00

I've just got back from doing my grocery shopping and I've got to tell you - I'm very excited!

Hmmm... you're probably thinking I'm a bit weird.

Well maybe a little, but it's because my fridge is now bursting with vibrant colour from all of my fresh produce.

Nature has provided us with the healthiest and tastiest snacks of them all - as you can see right here from my overflowing fruit bowl.

Inside that bowl I have plums, peaches, bananas (kinda obvious that one), pears, apples, lemons (great to add to ice cold water for some extra zing), apricots, and my all-time favourite summer time fruit - mangoes!

And don't forget you can add any of these fruits to create a delicous smoothie (... well maybe not the lemon), as it is a great way to fill you up and keep you going until dinner time.

So forget about reaching for chips, chocolate or biscuits when you're in need of a snack - they will only zap your energy and leave you feeling like a deflated balloon!

Eat what natured intended us to eat and you'll be fighting off fatigue and sickness in next to no time.

Is Your Bed Stopping You From Getting A Good Nights Sleep?

2009-11-26T16:43:00.022+10:00

Do you wake up in the morning with a sore neck, back ache or perhaps you're just aching all over?
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Well your bed might actually be the cause of you not getting a good night's sleep.

How so? Well if you answer 'yes' to any of the following questions your bed is probably to blame.

1. Do you have any saggy or lumpy bits in your mattress?

2. Is your mattress over 7 years old?

3. Have you ever visited a friend's place or stayed at a hotel and had a better night's sleep in their bed?

Well it might be time for you to buy a new mattress.
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You see your bed should not only be comfortable (no lumpy bits), but it must also give you plenty of support as well. Studies have shown that people sleep much better if their bed is under 7 years old as it is much stronger and therefore can provide you with much better support.

The size of your bed is also important. If you're a couple then you should be sleeping in a Queen Size bed at the very least. A double bed is way too small for two people because you end up bumping and kicking each other during the night and neither of you end up getting a restful night's sleep!

So have a good look at your mattress ... if it's old and starting to show it's age, it might be time for an upgrade.

P.S - Oh and don't forget your pillow! A good pillow will 'cradle' your neck and support your head to keep it in alignment with your spine. If it doesn't then it might be time to send it to 'pillow heaven!'

Are You Met At The Door By A Furry Face When You Come Home From Work?

2009-11-25T14:39:00.027+10:00

Now I don't mean the beard on your husband's face (or if you're a bloke ... hmmm ... not sure what to say here), but I'm talking about a furry critter like a cat or a dog? And just so you know, I'm going to stick to furry critters for this post as I know there are plenty of people out there that have pet chooks, fish, snakes, turtles, etc.

Anyway ... moving right along. So, how does it feel when you are greeted at the door by a furry face? Does it bring a smile to your face and help relieve any stress that you may have experienced during the day? Do you experience a warm and fuzzy feeling knowing that someone loves you unconditionally?.

Well that's so long as "Rover" doesn't bowl you over with sloppy kisses and knock out a few ornaments in the process!!

(Sorry for the not-so-original name of Rover. It was chosen purely for demonstration purposes ... )

Anyway, if you're a pet owner I'm sure that you will do anything to protect the health of your cat or dog.

But did you know that your pet may be doing even more to help with your own health?

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Studies have revealed that pet owners have a higher immunity, better resistance to stress, are less likely to suffer from asthma and allergies, and have much lower blood pressure.

You see anything that you do which is relaxing and enjoyable (like hanging out with your pet), actually helps to boost endorphins in your brain which enhances your mood.

And the good news for us shift workers is that it also lowers the release of stress chemicals which can interfere with our sleep!

How cool is that?

So "thanks" Rover. Or in my case, as you can see in the picture above, it's 'Misty' and she's a cat.

So, Do You Fill Your Car Up With Water Instead Of Fuel?

2009-11-24T18:09:00.033+10:00

Now I have to ask you this question and you might think it sounds silly and that's because it is. I mean who on earth would actually fill their car up with water instead of fuel?
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Nobody. Because without stating the obvious, your car cannot run on water - it needs to gather its nutrients from the fuel that you put into it, so that it can perform at an optimum level.

And this is where it never ceases to amaze me how people tend to look after and treat their own cars much better than they do their own bodies.

I mean you just have to watch an episode of Gillian McKeith's TV series called - "You Are What You Eat" - to be absolutely horrified at what people have in their pantry and fridge, which ultimately ends up in their mouth.

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And what frustrates me even more .... hmmmm ... sorry I have to vent about this topic, but as most people are fortunate enough to live in a 'developed nation' like the USA, Australia, UK, Asia and Europe - there is absolutely no excuse for not being able to eat fresh fruit, vegetables, meat, fish, grains and other non processed foods.

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And when many people feel fatigued ... they make excuses like ... "I'm too tired to cook tonight" or "I can't be bothered to cook a proper meal". Alas they end up buying fast food and/or eat whatever junk they have stashed in their pantry.

So do you think eating junk food is going to help with your fatigue? Duh - it's not. It's going to make you feel worse - even more fatigued, unwell and malnourished.

So next time you're out doing your grocery shopping ... think of your body as your car and only buy food that is going to help it perform at its peak.

After all ... you can buy a new car when it breaks down, but you can't buy another "you" .

And that's because you only have one body - and once chance to look after it ...

Ever Have Fights With Your Running Shoes?

2009-11-23T12:29:00.027+10:00

If you're like me then you probably have fights with your running shoes all of the time.
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Perhaps your conversation goes something like this ... "No! I just don't want to go!!" or "Leave me alone ... I don't feel like taking you out for a walk today!" or heaven for bid ... a run? Yikes!!??
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Well I've figured a way to help stop all of the fighting so that both you and your running shoes remain happy.
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You see, just like you - your shoes need exercise. It's important that you take good care of them and help them do what they're designed to do - and that's to get some exercise. Now that includes giving them a good warm up stretch, as well as a good work out around the park or on your treadmill. .

So to reduce any fights with my shoes - or blatently ignoring them ... I set myself up a little "Exercise Pack" the night before (see photo above) so that it's the first thing that I look at in the morning. Yep, I put my running shoes (well I must admit mine only walk) - but along with a t-shirt, shorts, hat and i-pod it's all there ready and waiting to go.

So now I have no excuse for neglecting my running shoes and not taking them out for a walk PLUS - it stops any fighting!! After all - I did pluck these shoes off the shelf at the department store so I have a personal responsibility to look after them.

So how about your running shoes? Are you forever having fights with them? Are they being neglected in your closet and gathering dust?

Well it's time to dig them out of your closet and give them some exercise - after all, you will both benefit from it!

A Book That Has Changed My Life ...

2009-11-21T15:16:00.025+10:00

Now there's one thing that I really do enjoy doing, and that's reading a good book. It helps me to relax, unwind and 'switch off' for a few hours.

Suffice to say, I've certainly read a few books over the years and every now and then I stumble across an awesome book that I feel compelled to tell other people about.
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Why? Well because I can unequivocally say that the following book has totally changed my life - it's called:

'The Success Principles: How To Get From Where You Are To Where You Want To Be', by Jack Canfield.

Now I'll be quite honest with you when I read the first chapter I knew it was going to be a good book because it was a huge wake up call for me. The title of that first chapter reads - 'Take 100% Responsibility for Your Life'.

Now I don't think I need to say anymore. It's brilliant and if you really want to change your life then I strongly recommend you get your hands on a copy right now.

Here's a link - The Success Principles(TM): How to Get from Where You Are to Where You Want to Be
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Happy Reading!

P.S: This lady took my advice and read the book. Here's what she had to say: "I ended up buying The Success Principles, and HONEST TO GOD, my life has completely changed for the better ... That book has helped me tremendously. All of a sudden, lots of great things have been happening to me, and I feel for the first time in ages, just really, genuinely happy... thank you so much." Trudi Dillon, Australia

A Little Taste Of France In Australia ...

2009-11-19T22:36:00.062+10:00

Well hello there and 'thank you' to everyone that sent us
happy anniversary well wishes ... and yes, as you can see - we're back!

This post is dedicated to the absolutely delightful Bed & Breakfast that we stayed at called - the Spotted Chook. .

Check out the company car - a bright red vespa covered in spotted chooks!.

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Tucked away in the Sunshine Coast hinterland just north of Brisbane in Queensland, this B&B has a real French flavour from the way the rooms are decorated, to the chill out music that is played over breakfast, along with the many chook-related trinkets that are scattered throughout the property.

And speaking of breakfast, the owner Leeroy is a whiz in the kitchen and will cook

you anything you like for breakfast ... and I do many anything. Fancy a home made pear and

chocolate muffin like this one?

The atual breakfast room (see below) has a Frech country cottage style feel with a colourful array of colours decorating the walls, along with the furnishings in the sitting room and the bedrooms.

We even got to meet the local residents - 2 cats (don't tell our cat Misty), a dog and a countless amount of chooks, and as you can see they are very welcoming of new guests.

An unforgetable dinner at the Reserve Restaurant which has spectacular views over the ranges certainly capped off our day. We were even treated to a massive lightening display thanks to an approaching thunderstorm.

All I can say is 'O la, la!'

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As you can imagine we're both feeling very relaxed and can't wait to plan for our next mini-getaway.

Have you got a mini-break planned in the near future? It doesn't have to be for a special occassion and it doesn't have to cost you a fortune.

Just getting away for a day or two, or going somewhere you haven't been before can help relieve some of the stress and worries that might be upon you right now.

So get out and enjoy your life because you only have one life - and one chance to enjoy it!

Au revoir from the Spotted Chook!

It's Time For Some "R and R!"

2009-11-17T09:07:00.005+10:00

Well I'm off for a few days to enjoy some 'R & R' as we celebrate our 7th Wedding Anniversary.

So I guess we've made it passed the 7 Year Itch??!!

We're staying at a beautiful Bed and Breakfast called 'The Spotted Chook' in the Sunshine Coast in Australia. Here's a view from our room!

Time to stop at the beach, do a spot of bush walking and shop around the beautiful shops of Montville which is a quaint little village tucked up in the hinterland.

Talk soon!

Shift Worker Fatigue –Are You Just Talking Yourself Into It?

2009-11-16T15:54:00.009+10:00

If you're a shift worker then the term 'shift worker fatigue' is a sensitive topic because it pretty much sums up our entire existence - feeling fatigued.

But are we really that fatigued or are we just anticipating fatigue by talking about it all of the time?

Confused? Well let me explain.

I was having a bite to eat in the lunch room one day, and I couldn't help but overhear the conversation that was going on between two people.

Their conversation focussed on how tired they were going to be tomorrow and for the rest of the week. It was as if they were trying to convince each other how few hours of sleep they were going to get, and most of all, how tired they were going to be. But the interesting thing was, that they were sounding more and more tired the longer the conversation continued.

They were saying things like, "Boy, am I going to be tired tomorrow," and "Gee, I'm only going to get three hours of sleep tonight." Basically they were anticipating feeling exhausted so pretty much talking themselves into it.

What was also interesting is that I actually felt myself getting tired just listening to their conversation!

The problem with anticipating tiredness, or shift worker fatigue in this way, is that it clearly reinforces the tiredness. It rivets your attention to the number of hours you are sleeping and how tired you are going to be.

Could anticipating tiredness send a message to your brain reminding you to feel and act tired because you have programmed yourself to respond this way?

Personally, I have found that the best strategy to overcome shift worker fatigue is to get as much sleep as I possibly can and be grateful for whatever amount that might be. If I simply
forget about it and don't talk about it - I'm far more rested with the sleep that I do get.

So stop talking about how tired you're feeling - or how tired that you're going to be, and you'll start feeling much more energized and certainly a lot less fatigued!

Change Your Thoughts, Change Your Life!

2009-11-14T20:23:00.000+10:00

What do you think? Do you think it's possible to change your life by changing your thoughts?

Well let me share with you a personal story ...

Three years ago my workplace underwent a massive change which resulted in a third of my colleagues quitting their job or having to resign due to stress. Now I worked for a huge organisation at the time so those numbers were huge. For me, well I ended up in my doctor’s office in tears and close to breaking point.

But what I didn't know it at the time, was that this 'event' was probably the best thing that could have happened to me.

Why? Because my doctor handed me a flyer which simply said: “Change your life, by changing your thoughts”.

Now when I read that I thought – “What the?” But it wasn’t until I took that flyer home and really studied it that I began to understand a concept called ‘Cognitive Behavioural Therapy’. Because at the time I had so many negative thoughts going through my head - I really felt like I was on an out of control roller coaster.

Negative thoughts create negative energy which in turn adds to fatigue (as if I wasn't tired enough!!)

So I got hold of any book I could on Cognitive Behavioural Therapy or ‘CBT’ and started absorbing the contents like a mad woman. I started to change my thinking and you know what started to happen? I started to get my energy back and I began to feel happier again - all because I began to focus on all of the good things that were happening in my life instead of all of the negative ones.

So can changing your thoughts really change your life? Well it certainly did for me -why don't you give it a try it for yourself?

How Visiting Your Dentist Can Actually Save You Money $$!

2009-11-13T15:56:00.000+10:00

You know I don't know about you, but I've never been a fan of dentists.

Just glancing around the surgery at their tools on display reminds me of what a torture chamber would look like - not to mention the fact that you may have to refinance the house to pay the bill!

But as a 30-something gal (yes I may be approaching 40 but I'm not there yet) - I've been quite proud to say that "I have only ever had 1 filling in my whole entire life". Thanks mum for not feeding me a lot of junk food and cola as a kid.

But that "Only 1 Filling" story came to an abrupt end today when I came face to face with the drill and needle. Lucky for me I was strapped into that chair because if I was going to faint, I wasn't going to fall any great distance. (The first day I got my contact lenses is a different story, but I'll share that one with you another day).

Anyway, the good news is that my $473 bill came down to a much more friendly $82 thanks to my Private Health Insurance Cover with MBF.

So the moral to this story is that I came into the dentist with a hole, but still managed to walk out with a smile.

It's time to do yourself a favour, and don't be a scaredy cat like me and keep putting off that visit to the dentist. The longer you leave it the bigger the holes in your mouth will grow - not to mention the hole in wallet $$!

What Has Vitamin D Got To Do With Wearing A Bikini?

2009-11-12T08:54:00.000+10:00

Many of you would know that we absorb Vitamin D from the sun. But did you know that studies have shown that the highest absorption of Vitamin D is made in the torso area?

Well when I read that I thought - 'crap' - you mean I'm going to have to go out and lie in the sun in my bikini? (Any blokes reading this I guess you're going to be pretty happy about that).

But there is good news for us girls (thankfully as I haven't worn a bikini since I was 10 years old), because wearing a bikini won't be required! Phew!

So long as you don't live your life entirely inside, just going about your usual daily activities like dropping the kids off to school, taking the dog for a walk, or just enjoying a BBQ in the backyard will be enough sun exposure to get the necessary amounts of Vitamin D. So fortunately, you won't have to expose your lumpy bits for all to see.

Now if you're living somewhere that doesn't get much sun - then you're going to have to find other ways of getting your vitamin D.

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We all should be eating a diet including a variety of foods, but foods that are particularly high in Vitamin D include milk, butter, cheese, yoghurt, soymilk, fish - (salmon, sardines, tuna), mushrooms, and eggs.

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So the the best way to get your daily dose of Vitamin D is to get some natural sunlight exposure (stay out of the sun between 10am - 3pm to avoid the harmful rays) plus enjoy a healthy diet of Vitamin D foods.

Aren't you glad we don't all have to resort to wearing bikinis?

Do You Struggle With Insomnia?

2009-11-11T09:03:00.000+10:00

I'd like to dedicate my next post to Tracey from Tracey's Crafty Scraps who made a comment on my previous post that she struggles to get 3-4 hours sleep a night, let alone 6-7.

There are certainly many people around the world who are plagued by Insomnia which not only effects your ability to get the proper amount of rest that your body needs to recharge, but it can also have many other side effects. These may include mood changes, depression and/or anxiety, as well as speeding up the aging process.

As a shift worker I certainly struggle at getting enough hours of sleep, but I have never personally suffered from Insomnia. (I think I'd be a train wreck if I did!)

So I'd like to call on the experts to help Tracey out - and anyone else out there who is reading this post, and needs some help.

Here's what I found when I undertook my own research.

It's called 'Sleep Tracks' - a program designed by Yan Muckle who personally suffered from insomnia for years. After years of trial and error and an extensive amount of research, Yan has developed a program to help break the crippling cycle of sleepless nights.

For more information you can visit Yan at: Sleep Tracks

Here's to a good nights sleep!

Four Bedtime Habits To Boost Your Energy The Next Day!

2009-11-10T13:34:00.000+10:00

1. Don't exercise in the 3 hours before you go to bed. You should be winding down and getting prepared to rest.

Of course this does not give you permission to do no exercise!

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A study showed that people who do exercise for at least half an hour, four times a week, fall asleep 12 minutes earlier and sleep 42 minutes longer than people who do no exercise at all.
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2. Schedule Some Laughs. Invest in a DVD set of your favourite comedy and watch a few minutes every evening. Humour distracts the mind from its usual patterns and makes you feel more relaxed and energised.

3. Have an Epsom Salts Bath. Disolve 500g of Epsom salts in warm water and relax for 30 minutes.

4. Go to bed by 9:30. Now this will depend on your shifts, but aim for 6-7 hours of sleep at the very least. Even if you can't sleep, listen to the radio, soothing music, or just read a book. Resting your body helps restore your energy so that you'll be roaring to go the next day.

Now good night and don't let the bed bugs bite!

Does Your Life Feel Like A Treadmill?

2009-11-09T14:12:00.001+10:00

Are you working on automatic pilot everyday, doing the same things over and over again, day in and day out?
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Do you want to get off this neverending treadmill?
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Well its time to start doing things that are different.

Now some of you might be saying - "Well that's easier said that done. I have so many committments ... I simply don't have the time to do something different."
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Well how bad do you want change? .

Here's a handful of tips to help you get off the treadmill:
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1. Drive home from work a different way or just take a walk in an area that you haven't been too before. .

2. Search the Internet for new recipes that you can try and treat your family to a new dish.

3. Rearrange the furniture in your house - just walking into a room that looks different feels like a change.
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4. Go out shopping with a friend and with their help, buy an outfit that you wouldn't normallly wear but looks great on you.
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5. Next time you're meeting someone for lunch - go to a restaurant that you haven't been too before. Variety is the spice of life so they say!

6. Always, always, always book in an activity, a trip or even just a catch up with some friends each and every month - that way you've got something to look forward too. .

And just remember, experiencing different things can lead to different opportunities which is certainly going to help you get off the dreaded treadmill!

Do Your Pyjamas Zap Your Energy?

2009-11-08T09:44:00.000+10:00

Do you ever have days where you just sloth around the house in your PJ's?

You're that exhausted after a string of early shifts and/or night shifts that you just can't be bothered getting dressed.

Well despite what you may think - this is not good. You see, slobbing around in your PJ's is great - for making you feel lethargic.

Instead, lay your clothes out the night before and as soon as you roll out of bed, get straight into the shower. After you're dressed, do your hair and makeup - even if it's just a bit of lip gloss.

Wandering around in your PJ's till 3pm might sound like a bit of luxury but realistically there's nothing luxurious about it. For most people it makes them feel tired and lazy.

Having a refreshing shower and getting dressed confers a sense of purpose and get-up-and-go, and I certainly recommend it to people who can spend a lot of their day hanging around at home - new mums in particular.

So get out of your PJ's and put them under the pillow where they belong and you will have so much more energy to tackle the day ahead!

Treating Yourself Every Now And Then ...

2009-11-07T12:10:00.000+10:00

This morning I went out with my big sis for brekky to a place that we haven't tried before. It's actually a Day Spa but it has a cute little coffee shop attached.
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As I perused the menu something jumped out at me - "Caramalised Banana Crepes with Ice Cream."

Now as 'The Healthy Shift Worker' this is not a breakfast that I would normally endorse but I thought "What the heck, you have to treat yourself every now and then!"

You see we can get so caught up in what we should be doing, that we sometimes forget that life is short and that we do need to cut ourselves some slack every now and then.

Does that not look like the most scrumptous breakfast that you've ever seen? At least the banana is high in Vitamin B6, Potassium and Magnesium. Not sure about the ice cream though ... chuckle ...

So go on, give yourself a little treat every now and then because you certainly deserve it!

A Herb For Migranes?

2009-11-06T13:42:00.000+10:00

Are you somebody that suffers from debilitating headaches or migranes and you've tried absolutely everything but to no avail?

Well I may have a solution for you!

Check out this herb that you can grow yourself called 'The Herb Migrane'.

This herb has been used for centuries to treat ailments ranging from headaches to arthritis, along with digestive and menstral complaints. You can also apply the herbs externally to assist in the relief of insect bites and bruising.

This has got to be a much healthier alternative to popping masses of headache pills!

For more information on ways to banish those migranes forever you must get your hands on a book called "Feverfew: Your Headache May Be Over" by Ken Hancock.

Do You Have A Back Up Alarm Clock?

2009-11-05T17:06:00.000+10:00

Over the years I have occasionaly slept in and have been late to work. Given the crazy hours that we work the chances of that happening are pretty high.

So when my alarm clock went off this morning I was certainly very grateful that I had my 'back up' alarm clock set.

Well by back up alarm clock wasn't "set" per se, because it's actually my cat 'Misty'.

When I felt a furry paw touch my nose this morning I certainly knew that it was time to get up.

So when I stumbled across this video today (not the best picture quality but it will give you a good laugh) - I thought the similarities were incredibly uncanny. Thankfully my cat Misty has a much softer approach than this cat!
Cat Alarm Clock - The best video clips are right here

In Need Of A Mental Holiday?

2009-11-04T16:30:00.000+10:00

Shift work is stressful - no question.

So if you're wanting to reduce those stress levels but it's a while before your next holiday, then why not revert to Plan B and take a 'mental holiday' instead?

Find a special place in your house that is void of distractions. Turn off the TV and unplug the phone. Sit down in a comfy chair or lie on the couch and close your eyes.

Now take the next five minutes to visualize your perfect vacation. Imagine a getaway that brings you limitless serenity and calm, a place such as a beach, a forest, or a river. Once you've thought of your special place, take notice of what it is about this environment that makes it calm and relaxing.

* Is it the endless sound of waves washing on the shore? Is it the wind rustling through the trees?.

* Is is the warmth of the sun on your shoulders or of the sand beneath your feet?.

* Are you lying in a hammock or sitting under a tree? Are you reading a book, watching a sunset, or just doing nothing?

Carry this calming imagery with you for the next 10 minutes or so and then gradually open your eyes ... it may not be a real holiday but a "mini mental holiday" can certainly be the next best thing!

Are You Addicted To TV?

2009-11-03T21:12:00.000+10:00

The urge to collapse in front of the TV after work can become second nature and part of your daily routine if you're not careful. Now this is particularly common amongst shift workers who are home by lunchtime - just in time to watch the trashy Soaps!

Unfortunately, TV can eat up your free time, and if you're not careful about what you're watching, you may end up watching anything and everything and there goes 2 hours of your day!

So start to break up your routine and limit your television time.

Try to think of activities that may bring you more enjoyment - like spending more time with your family (and that includes your "furry friends").

Here are some suggestions to help inspire and motivate you:

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* Do something creative - paint, draw, play music, woodwork or any type of crafts.

* Take a hot bath

* Meditate

* Play a board game with the kids.

* Take the dog for a walk.

* Go for a leisurely walk around the neighbourhood.
* Read a book or better still ....

Give yourself permission to do nothing!

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So don't become addicted to the TV - switch it off and start to enjoy and appreciate the more simpler things in life ...

Do You Feel Cluttered?

2009-11-02T21:08:00.000+10:00

If you've had a stressful day at work, coming home to a cluttered house can magnify the stresses of the day.
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Taking a few minutes every day to focus on reducing your household clutter can go along way toward diminishing your anxiety.
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When you arrive home after work, you don't want to feel overwhelmed at the sight of a disorganized house - particularly your bedroom.
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Nobody wants to come home to a bedroom like this one!

So start to get into the habit of 'decluttering' your house because you will feel so much happier!!
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You can't clean the whole house in 5 minutes, but a couple of minor adjustments will definitely help restore your sense of ease and tranquillity when you walk in the front door after a tiresome day at work.

No Time To Eat? Then Grab A Handful Of Nuts!

2009-11-01T17:34:00.001+10:00

If your energy drops during the day, or if you get food cravings that result in you "crashing-and-burning," then grab a handful of nuts!

Nuts provide a unique comibination of protein (long-term energy release), fibre and healthy fats. They also fill you up and keep your blood-sugar levels stable.

Keep a handful in your handbag or pocket and you'll find they keep you going right through to your next meal and stop you craving fatty or sugary foods.

And there's more. Nuts contain the omega-3 fatty acids that are known to be useful in maintaing a good mood so there will be no more excuses for temper tantrums!

I'm So Glad That I Work Shift Work ...

2009-10-31T14:18:00.000+10:00

After a visit to my local shopping centre today I decided that I'm very grateful that I work shift work.

Why? Because the shopping centre was absolute chaos this morning.

* It's the weekend and finding a car park was like stalking prey ... waiting to pounce on an unsuspecting person as they left the shopping centre and walked towards their car.

* Having to queue to buy a coffee (yikes! what's with that??!)

* Having to weave yourself around hoards of people as you window shop - which might I add can be incredibly dangerous as you can get attacked by prams from both the front and from behind.

So I've decided that shopping centres are a dangerous place on the weekends and should be avoided at all times!!

And as shift workers we are incredibly lucky because we can do our shopping during the week, something that our "9-5 cousins" must be green with envy!

Snoozing Anywhere ...

2009-10-30T17:28:00.000+10:00

Can you relate to this photo?

You know when you have days when you just want to fall asleep anywhere ... you're so physically exhausted that you're craving for a teenie weenie 'cat nap' to help rejuvenate yourself?

Well I'm all for a 20 minute cat nap - but no longer.

Why? Because any longer and you fall into a deep sleep and then you wake up feeling even more tired and then you struggle to have a good night's sleep that night.

So having a 20 minute snooze or cat nap is perfectly OK - just set your alarm clock and find somewhere comfortable so that you don't wake up with a sore neck like this lady is bound to have!!

It's A Cat's Life!

2009-10-28T15:18:00.002+10:00

Ahhh to be a cat!

Did you know that the average cat sleeps between 16- 18 hours a day? Unbelievable isn't it!!

Here's a snap shot of my cat 'Misty' who yes does sleep alot, but always gets up with me at 3:30am when I'm on an early shift.

As soon as I walk out that front door I'm sure she goes straight back to bed and is a little miffed as to why I would be up at such an hour!!

She's not the only one ...

Are You A SAD Sufferer?

2009-10-22T18:09:00.000+10:00

Are you somone like me that suffers from SAD or Seasonal Affective Disorder?

Seasonal Affective Disorder is a depression that many people experience during the winter months which causes you to feel down, gloomy, and lose energy. It is actually very common in people who live in the Northern Hemisphere where they don't get much sunlight.

For me ... well I really don't like being cold so just the thought of heading towards winter makes me feel depressed! I'm definitely a 'warm weather girl' which is exactly why I live in sunny Queensland Australia!

Symptoms of S.A.D can include fatigue, weight gain, sleep problems such as insomnia and hypersomnia, mood swings, introversion and food cravings.

So what can you do to help relieve the symptoms?

Studies have shown that 'light therapy' can actually help sufferers becuase it works naturally and addresses the core problem that the lack of light causes. Light not only suppresses the winter, withdrawal hormones, but it produces active mood hormones and resets the sleep/wake cycle.

It might be a bit 'out there' for some people but I know I'd be giving it a try if I lived somewhere that didn't get much sun!

Stop Tiredness Now!

2009-10-14T16:01:00.000+10:00

Hi Everyone!

I stumbled across this excellent resource today to help you overcome tiredness!

It's called "Stop Tiredness Now" - and I have personally read it and as the 'Healthy Shift Worker' - I fully endorse it.

To access Click Here!

Enjoy!

Your Alarm Clock!

2009-10-14T14:54:00.000+10:00

I stumbled across this photo today and thought it was very appropriate - a lady with a hammer on her pillow ready to smash her alarm clock!

If only that was practical ... unfortunately it just means that you're going to have to go out and buy yourself another alarm clock ...

Great idea though!

Learning To Dance In The Rain

2009-10-01T23:35:00.000+10:00

And talking about Gratitude ...

....watch this inspirational 3 minute video to help get you in the mood ...

Learning To Dance In The Rain Video!

The One Secret To A Happy Life

2009-10-01T23:12:00.000+10:00

If you were to ask me what the one secret to a happy life is - it's called Gratitude.

Because quite simply, without gratitude there will be no happiness in your life.

For most people, they tend to focus on what they don't have and just mellow in self pity. You see if you focus on being grateful for what you already have in your life - then you will actually attract more of this.

So stop focusing on what isn't happening in your life - and focus on the things that you can be grateful for because this will help you to enjoy a much more fruitful and happy life!

The Positives Of Working Shift Work

2009-09-30T21:36:00.000+10:00

As many of you read that title - "The positives of working shift work" - you're probably ready to throw something at me!

But you know - there really are some positives ... like no traffic jams, time off during the week to go to the beach or see a movie, finishing work at lunchtime, no standing in queues ....

You see - I told you there are some positives!! So don't just groan about all the bad stuff - concentrate on the good stuff too because it will help change your mindset and make you feel that little bit better when that blaring alarm clock goes off at 3am!!

Ships Passing In The Night

2009-09-20T23:04:00.000+10:00

As I type this my husband is tucked into bed for his early shift, and I've just returned home from my late shift.

Having 2 shift workers in a house no doubt confuses our cat Misty. When she sees two of us home together she's probably wondering - should'nt somebody be at work or at least out shopping for some more cat food?

No doubt our saviour is the trusty white board on the fridge. Many a note is written on this whiteboard ... dinner in fridge, just reheat in the microwave ... your sister called ... can you please hang out the washing in the morning? You get my drift.

The good news for us though, is that we have the weekend off to look forward too - incredibly (and I really do mean incredibly) - we have the entire weekend coming up, off together. Someone in the 'roster universe' is looking out for us!

Now For A Healthy But Scrumptious Recipe!

2009-09-11T10:40:00.001+10:00

Now I thought I had better follow my previous post with a somewhat 'Healthy Recipe!'

I found this recipe on Taste.com.au which is an encyclopedia of different recipes to help inspire you for just about any occasion.

I have actually made this recipe twice and my sister also made it for some friends who were equally impressed.

Click on the link below to get taken right to the recipe.

Asian-Marinated Baked Salmon

Enjoy!

Eating The Good Stuff In Moderation ....

2009-09-11T10:17:00.000+10:00

You know I don't think I have to say too much when it comes to eating these types of goodies.

After spending a wonderful day with my friends having 'High Tea' - it really made me realise how important it is to actually eat little cakes like these. Yes you read that right!

It's all about eating the 'good stuff' in moderation.

So I want everybody who is on a diet - to "Fire Their Diet" and just eat everything in moderation because whenever you deprive yourself of sweet things like these - you want them more and more and more ...

So moderation is the Number One Key to staying healthy and happy! :)

3 Reasons Why People Struggle in Life

2009-07-02T00:47:00.000+10:00

You know, sometimes life just gets too serious...too busy...and too complicated. We don't mean for it to happen, but we wake up one morning to discover the fun has slipped away.

A few years ago a health study determined there are 3 main reasons people can't cope and struggle in life:

1. They live in the past.
2. They have a low self-esteem.
3. They can't laugh at themselves.

In fact, the study indicated that we need approximately 12 laughs a day to stay healthy!

So stop taking life so seriously and learn to laugh again. After all - we only get one chance in life so we may as well go out and ENJOY it!

How Much Sleep Do Our Bodies Need?

2009-06-22T18:47:00.000+10:00

As Shift Workers we are definitely prone to not getting much sleep!

Our Sofa can be our best friend after work because it is the perfect place for taking that ritual 'nanna nap'!

So how much sleep should we be getting?

A study conducted at Adelaide University in Australia involved 5 candidates who were given varying hours of sleep.

A - Was given 8 hours of sleep
B - Was given 6 hours of sleep
C - Was given 4 hours of sleep
D - Was given 2 hours of sleep
E - Was given no sleep

Each candidate was given a few performance tasks before heading to bed. A driving simulator tested the girls' ability to concentrate, while a response time task tested their reaction times in milliseconds.

The candidates were again tested on the following morning to see how they went on the same tasks. The outcomes determined how much, or how little sleep our bodies really need.

The results were as follows:

(6 - 8 hours) - We definitely need around 8 hours of sleep a night to perform optimally. If you can only manage 6, your ability to function normally will only be slightly impaired, so long as this is a one-off occasion. Once you go below 6 hours on a regular basis, that's when problems start occurring.

(4 hours) - If on one night you only have a 4-hour sleep, the key thing is to try and get at least 9 hours the following night to recover. But you also don't want to oversleep as you may find it difficult to get off to sleep the following night.

(0 - 2 hours) - The reaction time and decision making when you've been awake for a whole 24 hours is just as bad, if not worse, than if you've been at the pub and drank 10 beers.

Yikes!

Make sure that you're getting plenty of Zeds!!

Finding Joy Movie!

2009-05-14T18:57:00.000+10:00

Hi there everyone,

When we're tired all of the time sometimes we find it extremely hard to motivate ourselves to do anything productive (or unproductive for that matter!!) As shift workers we are prone to being on a 'Shift Work Cycle' of being constantly tired and unmotivated.

Well I'd like to share with you a site that I absolutely love and it's called Simple Truths and whenever I feel like I need a boost I click on their site to watch one of their inspirational videos.

I'd like to share with you one of my favourites and it's called - Finding Joy!

http://www.findingjoymovie.com/

Enjoy!

Another vacation!

2009-05-02T23:16:00.001+10:00

Hi everyone,

I'm back again! Actually I've been a bit spoilt because I've just come back from another 'mini vacation' - 11 days cruising around the Pacific! We stopped in at New Caledonia, Mystery Island, Isle of Pines and Vanuatu.

Now this was my first cruise and I have to say that I am now hooked. The beauty of cruising is that you can either do heaps of stuff because there are soooo many activities on board, or you can just slump in your deck chair with a good book and do absolutely nothing at all.

Ahhhhhh ..... the choices are endlesss!

Anyway, keep working hard because going on vacation makes it all worth it!

Just Released - 'Healthy Shift Worker' Free Report!

2009-03-12T09:45:00.001+10:00

Hi everyone - my apologies for being absent from my blog for a few weeks but there has actually been a very good reason for this.

I have been finalising my 'Healthy Shift Worker' Free Report and am pleased to announce it's completion! Click on the link below and submit your details to access the report!

Click Here!

This 15 page document contains a lot of extremely valuable information that will help you to cope with the perrils of working shift work.

It's definitely a MUST READ!

Because I don’t think any of the stuff that’s covered inside it can be found anywhere else on the Internet.

Not even in other products that many people charge you for and my report is absolutely FREE!

Here’s the link again.

http://www.healthyshiftworker.com/

When you’re finished reading the report please feel free to post your thoughts and comments about it here on my new blog, as well as answering this one specific question:

What exactly do you most struggle with working shift work?

I’ve worked extremely hard on putting this piece of information together for you.

And I sincerely hope that you and your family benefit from it.

Kind regards

Audra Starkey
(The Healthy Shift Worker)

Avoiding peak hour traffic!

2009-02-26T09:39:00.000+10:00

A friend of mine sent me this video and I thought it was very appropriate for shift workers.

Given the crazy hours we work, at least we don't have the problem of getting stuck in peak hour traffic, but if we did - what an awesome way to get home!!

Feel The Fear and Do It Anyway!

2009-02-18T14:11:00.000+10:00

How many of us have gone through life too scared to 'step outside our comfort zone' and do something different because it feels uncomfortable?

When we feel fear it is actually a natural response, but unfortunately most people let fear stop them from taking the necessary steps to acheive their dreams. They come up with excuses like "... I couldn't possibly do that" or "... my husband won't let me do that" or "... I don't have time to do that ..." and the list goes on. If you really, really want something then go after it - do whatever it takes to make it happen because we only have one life and one chance to get out there and enjoy it!

A quote that I love ...

"We can either tiptoe through life and hope that we get to death without being too badly bruised or we can live a full, complete life achieving our goals and realising our wildest dreams."

(Bob Proctor -Self-made millionaire, radio & TV personality and success trainer)

An awesome video clip to make you laugh!

2009-02-11T14:14:00.001+10:00

Further to my previous post about laughter - as an airline worker I found this video clip very amusing!

Just click on the link below!

Lots of laughter keeps you healthy!

2009-02-10T13:47:00.000+10:00

As shift workers so many of us are tired and stressed that we've literally forgotten how to laugh. We focus on how exhausted and unhappy we're feeling (which attracts more of this feeling) - that we sometimes even 'forget' how to smile, be friendly and to just have some fun.

So relax and don't take yourself so seriously. Life is very short so enjoy every minute of it!

Find a way to incorporate some fun and laughter back in to your life because this will help you to stop worrying about things and concentrate on what's more important - personal happiness. So whether it's reading a funny book, watching a funny movie, or even going to a live Comedy Show (highly recommended) - find a way that get's you laughing again and better still - laugh with some of your closest friends because laughter is SO contagious and good for you!

Breakfast - Why we must have it!

2009-02-09T15:45:00.000+10:00

There are a couple of reasons why a lot of people skip breakfast.

One is because they don’t have time (we actually all have the time - it’s whether we’re prepared to ‘make time’).

Two - because we’re not hungry. Now this one is interesting because if we actually ate regularly (gotta keep that metabolism going) and spaced our meals out over the day- a good sized breakfast, biggish lunch, healthy snacks in between, and ending the day with a smallish, protein enriched and colourful meal at night - by the time morning comes round again we are genuinely hungry! As a result we will be more inclinded to:

a) Eat breakfast
b) Make time to eat breakfast

Simple really. Food for thought.

Back To Work!

2009-02-08T15:50:00.000+10:00

Having to return to work after 5 weeks off has certainly been a challenge this year as I actually had Christmas and New Year's off which was my 2nd Christmas off in 15 years. Yes that was not a typo - I guess I just got 'lucky' having to work over the festive season!

Anyway, holidays had to end sooner or later - although I am feeling like a caged lion already after being back at work for just 2 weeks.

Never the less I have returned to work with a completely different mindset. My head is cleared of any negative energy as I immersed myself in heaps of personal development books, CD's, audio's and I have quite literally recharged my batteries with plenty of rest and relaxation.

Ahhh ..... still can't help but think about my next holidays!!

Official Launch of the Healthy Shift Worker blog! Stay tuned for some helpful tips ...

2009-02-08T12:33:00.000+10:00