Hi, I'm Teresa and welcome to my fresh kitchen. Today, I want to talk to you about high energy food for overtime workers. If you're one of them you know exactly what I'm talking about. You leave the house at 6 a.m. and you don't get home till after 7. So how do you prepare to make sure you have enough of high quality nutrition food throughout the day so you can focus on your work and not your hunger. Let me tell you that the most important thing that you can do is to start your day off right is to have a really hardy breakfast. Often times when you're in a hurry you stop and you grab something like a donut which is really easy, you can grab it with your coffee but it's so high in sugar that it causes a spike in your blood sugar which is great for about a 1/2 hour and then when your blood sugars go down you fall hard and fast. Make sure you have something that has not just simple carbohydrates but also lean meats and healthy fats. Great ingredients will be healthy tortillas, black beans, eggs, and even lunch meat as a great option. Another really important thing you want to have in mind if you're gonna be busy throughout the day is prepare with snacks and not just simple snacks like a 100 calorie snack pack. You want to make sure you have something again and it gives you plenty of lean protein and healthy fat and great examples would be Greek yogurt with fresh berries, a handful of raw nuts, or even celery and peanut butter. All of these options will have about a 150 calories but they're gonna give you about 5 grams of protein and a couple of grams of fiber which will help you stay fuller and balanced. When you sit down for lunch same thing. Make sure you fill up on lots of fruits and vegetables, lean protein, and healthy fat but make sure you're prepared and another great tip for overtime workers is to maximize your cooking efforts either on the weekends or at night. Always cook at twice to 4 times as much as you need so you have dinner ready the second you walk in the door.