{"id":345119,"date":"2014-05-19T15:18:47","date_gmt":"2014-05-19T07:18:47","guid":{"rendered":"http:\/\/www.mariefranceasia.com\/uncategorized-hk\/eat-healthy-busy-schedule-work-345119.html"},"modified":"2014-05-19T15:18:47","modified_gmt":"2014-05-19T07:18:47","slug":"eat-healthy-busy-schedule-work","status":"publish","type":"post","link":"https:\/\/www.mariefranceasia.com\/hk\/health-hk\/on-my-plate-hk\/eat-healthy-busy-schedule-work-345119.html","title":{"rendered":"How to eat healthy with a busy work schedule?"},"content":{"rendered":"<p style=\"text-align: center\"><a title=\"Food: how to deal with his time?\" href=\"http:\/\/sf.viepratique.fr\/wp-content\/uploads\/sites\/5\/2014\/04\/shutterstock_135236714.jpg\"><img loading=\"lazy\" decoding=\"async\" itemprop=\"thumbnailUrl\" class=\"aligncenter\" src=\"http:\/\/sf.viepratique.fr\/wp-content\/uploads\/sites\/5\/2014\/04\/shutterstock_135236714.jpg\" alt=\"A healthy diet\" width=\"400\" height=\"298\" \/><\/a><\/p> <p><strong>\"I sometimes do not have time to eat at all.\"<\/strong><br \/> <strong>Priscilla, 33, nurse<\/strong><\/p> <p>\"I often work from 8pm to 8am. It is very long!\u00a0I sometimes do not have time to eat at all.\u00a0Even if I bring a dish, I buy it mostly ready-made, and I am never sure if I will have time to finish it anyway. It depends on emergencies.\u00a0Basically, I eat when I can find five minutes to myself.\u00a0When I can, I have dinner at around midnight or one o'clock in the morning.\u00a0I have my breakfast when I get home at 9am.\u00a0Then I sleep, and when I wake up I have lunch, at about 4pm.\u00a0If I go to bed later in the morning, I will have a brunch before.\u00a0\"<\/p> <p><strong>The opinion of Marie-Anne Gautier, doctor and  nutritional  expert:<\/strong><br \/> \u201cBetween midnight and 5am, digestion slows down.\u00a0The energy expenditure on digestion following a meal is lower than it is during the day.\u00a0Sugars and fats in particular are both digested and more set aside, which promotes weight gain.\u00a0If, like Prisca, you begin work at 8pm, I recommend having dinner before leaving the house, and not during working hours.\u00a0It should be able to cover 40% of <a href=\"http:\/\/www.mariefranceasia.com\/health\/on-my-plate\/10-ultra-energizing-foods-18957.html\">daily energy intake<\/a> and be balanced.\u00a0For this, we should opt for protein (meat or fish) to stimulate waking up, vegetables, and slow-release carbohydrates (starches, wholemeal bread, etc.).\u00a0Avoid fatty and sugary foods that promote drowsiness.<\/p> <p>During the night, a snack is possible, but it should not act as a second meal.\u00a0This snack can consist of a hot drink, yoghurt, fruit or a bowl of soup.\u00a0We must not, however, abuse coffee or stimulants during the last 5 hours of work.\u00a0When we get home, we should not overlook breakfast before going to bed.\u00a0Even if it is a light meal, it is essential to ensure the <a href=\"http:\/\/www.mariefranceasia.com\/health\/natural-healing\/10-natural-recipes-better-sleep-19984.html\">quality of sleep<\/a> and avoid being awakened by hunger.\u00a0On the menu: carbohydrates (bread and cereals) that will help us sleep, a fruit and a hot drink.\u00a0We wake at our own discretion, between 12pm and 3pm, then a complete and balanced breakfast should be taken to provide the body with all the nutrients it needs. Try to keep to the starter-main course-dessert combination.\u00a0Otherwise, you can opt for brunch, as Priscilla does.<\/p>  <p><strong>The opinion of Nicolas Rouig, dietician :<\/strong><br \/> \"Some professions, such as nursing, have certain constraints, since they sometimes have only a few minutes to eat each night.\u00a0But eating in five minutes does not necessarily mean eating anything, any way and anywhere.\u00a0I thus do not recommend ready-made or instant meals, which are very rich.\u00a0Even in 5 minutes, it is better to go for raw food: bread and cheese, tea with <a href=\"http:\/\/www.mariefranceasia.com\/health\/healthy-practices\/is-chocolate-really-fattening-10067.html#post-10067\">chocolate<\/a> instead of a chocolate bar, fruits and yogurt...<\/p> <p>You can also try raw foods.\u00a0There is another simple rule to remember - never take just one type of food, otherwise you tend to eat more.\u00a0Always combine two foods from different families.\u00a0Eating a high protein diet with another sweet will allow reduced absorption of sugar.\u00a0It is also important to dedicate the five minutes wholly to eating.\u00a0Do nothing else at the same time, no sms, emails, etc.\u00a0Sit upright and chew well.\u00a0Otherwise, the brain will not understand that you have eaten and you will remain hungry.\u00a0To train yourself, you can do tasting exercises at home.\u00a0For example, take 10 minutes to eat a piece of chocolate to be more conscious of the visual and olfactory sensations.\u00a0It really has an impact on metabolism.\u201d<\/p>  <p><strong>Continue reading our report on \u201cEating well after-hours\u201d:<\/strong><br \/> <a href=\"http:\/\/www.mariefranceasia.com\/health\/on-my-plate\/listen-hunger-19692.html\">How to listen to your hunger?<\/a><br \/> <a href=\"http:\/\/www.mariefranceasia.com\/health\/on-my-plate\/important-eat-breakfast-morning-19723.html\">Is a good breakfast important?<\/a><br \/> <a href=\"http:\/\/www.mariefranceasia.com\/health\/on-my-plate\/keep-bearings-19727.html\">How to maintain a balanced diet?<\/a><\/p> <p><em>\u00a0<\/em><\/p> <p><em>Fabienne Broucaret<\/em><\/p> ","protected":false},"excerpt":{"rendered":"<p>Prisca, a midwife, told us about her difficulties finding the time to eat healthy with her schedule. Experts weigh in their opinion.<\/p>\n","protected":false},"author":57,"featured_media":19690,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_yoast_wpseo_metadesc":"Prisca- a busy midwife explains to us her difficulties eating healthy and normally in her busy schedule: Take a look at what the experts had to 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