Our handy guide to the 18 best ready-made meals will help you cut through the guessing game of “What’s good?” and keep you on course with a nutritious diet.

1. Frozen Chicken Entree
Kashi Lemongrass Coconut Chicken
Epicurious raves: “a colorful, well-balanced meal that combines a chewy-nutty whole-grain pilaf, chunks of chicken, carrots and sugar snap peas with a sauce that had a lemongrass kick.” This dish packs seven grams of fiber to help stave off hunger pangs.
Calories: 300
Sugars: 6g
Carbs: 38g
Fat: 8g

2. Healthy Frozen Entree
Kashi Southwest Style Chicken
Author David Zinczenko’s hit book Eat This, Not That! Supermarket Survival Guide applauds the “big flavor” in this tasty chicken meal which packs protein and fiber that will keep you going through your shift.
Calories: 240
Carbs: 32g
Fat: 5g

3. Packaged Sushi
Trader Joe’s Brown Rice California Roll
This light, healthy brown rice meal is perfect as a flavorful snack that won’t weigh you down.
Serving size: 4 pieces
Calories: 140
Carbs: 27g
Fat: 3.5g

4. Pasta
Kashi Chicken Pasta Pomodoro
Epicurious recommends this flavorful dish that serves up healthy multigrain pasta, plenty of veggies and spices to keep your taste buds entertained.
Calories: 280
Carbs: 28g
Fat: 6g

5. Soup
Amy’s Black Bean Vegetable Soup
Eat This, Not That! Supermarket Survival Guide gives two thumbs up to this healthy, low-cal black bean and vegetable soup.
(Serving size: 1 cup)
Calories: 130
Fat: 1.5g (0g saturated)
Sodium: 430mg

6. Organic
Amy’s Asian Noodle Stir Fry
Kathleen Zelman, MPH, RD, LD, director of nutrition for WebMD Health and the WebMD Weight Loss Clinic, recommends this stir fry. Packed with nutritious organic vegetables, this noodle dish is a tasty, healthy pick.
Calories: 240
Carbs: 41g
Fat: 4.5g

7. Sandwich
Trader Joe’s Turkey, Spinach and Swiss Cheese Wrap
Eat half of this healthy wrap for lunch and save the other half for dinner! The fat content in the swiss cheese will keep your stomach from growling through your shift. The turkey and spinach make a nutritious, lean combo.
(Serving size: 1 wrap)
Calories: 390
Carbs: 51g
Fat: 8g

8. Shrimp
Szechuan Style Stir Fry with Shrimp
This low-fat, low-cal meal has tasty shrimp, snap peas, baby corn and whole wheat pasta in a spicy Asian-style sauce.
Calories: 230
Carbs: 39g
Fat: 2.5g

9. Vegetarian
Gardenburger Meals Meatless Citrus Glazed Chicken with Green Beans and Rice
Kathleen Zelman, MPH, RD, LD, director of nutrition for WebMD Health and the WebMD Weight Loss Clinic, recommends this delicious meatless meal that’s served with healthy rice and green beans.
Calories: 220
Carbs: 29g
Fat: 2g

10. Beef
Healthy Choice Mushroom Roasted Beef
Calories: 300
Carbs: 44g
Fat: 6

11. Fish
Lean Cuisine Salmon with Basil
Say yes to wild salmon, whole wheat orzo pasta, spinach and carrots in a basil sauce. A pick from Kathleen Zelman, MPH, RD, LD, director of nutrition for WebMD Health and the WebMD Weight Loss Clinic.
Calories: 220
Carbs: 26g
Fat: 6g

12. Packaged Lunch
Oscar Mayer Deli Creations Flatbread Sandwich Fajita Beef and Salsa
Eat This, Not That! Supermarket Survival Guide recommends this flatbread sandwich from Oscar Mayer.
Calories: 280
Carbs: 34g
Fat: 9g

13. Pizza
Lean Pockets Pepperoni
Satisfy your pizza craving by popping this convenient Lean Pocket into the break room microwave and you’ll have a low-cal, high-calcium alternative to carb-rich takeout.
(Serving size: 1 piece)
Calories: 290
Fat: 8g (4g saturated)
Sodium: 680mg

14. Pot Pie
Marie Callender’s Oven Baked Chicken
Marie Callender’s version of chicken pot pie is only 320 calories of chicken, delicious gravy, potatoes and mixed vegetables.
Calories: 320
Fat: 12g (3g saturated)

15. Lunch Ramen
Nissin Choice Ramen Slow Stewed Beef
Eat This, Not That! Supermarket Survival Guide recommends these grab-and-go noodles for their great taste—and the low-fat noodles aren’t fried like most other ramen brands.
Calories: 280
Fat: 2g (0g saturated)
Sodium: 800 mg

16. Protein Bar
Odwalla Super Protein Bar
There’s nothing more convenient than a replacement bar that you can quickly throw into your purse in the morning. Eat This, Not That! Supermarket Survival Guide picks Odwalla Super Protein Bar for its high protein and fiber content (which will curb hunger) and appropriate amount of sugar (less than 20g).
(Serving size: 1 bar)
Calories: 230
Fat: 4.5g fat (1.5g saturated)
Protein: 16g
Sugar: 16g
Fiber: 4g

17. Microwave Pasta
Smart Ones Spaghetti with Meat Sauce
Microwavable meals with beef can be notoriously high in saturated fat. Eat This, Not That! Supermarket Survival Guide marks Smart Ones Spaghetti with Meat Sauce as a safe, heart-healthy pick.
Calories: 310
Fat: 6g (2g saturated)
Sodium: 580 mg

18. Protein Drink
Bolthouse Farms Perfect Protein Vanilla Chai
Protein shakes are good at hiding high sugar content. Avoid the unintentional “dessert lunch” by opting for Bolthouse Farms Perfect Protein Vanilla Chai.
(Serving size: 16 oz. bottle)
Calories: 320
Sugar: 42g

Image: © Veer Incorporated

There is a projected need for 309,000 LPN and LVNs needed in the United States by 2016. LPN and LVNs are one of the most in demand professions in America, but with so many job openings, it begs the question: Where should you work?   Below is the 10 best and worst places to be a LPN and LVN based on starting salary and job openings.

10 Highest Paying States for LPN/LVNs

State Salary (hourly)

1. Connecticut                          $24.39
2. Massachusetts                     $22.72
3. New Jersey                           $22.50
4. Maryland                               $21.89
5. District of Columbia          $21.85
6. Rhode Island                       $21.82
7. Delaware                               $21.20
8. California $21.19
9. Alaksa                                    $20.76
10. Nevada                               $20.33

The lowest paying states –>

Image: © Veer Incorporated

When you don’t get enough of it, you suffer. Big time.

No, we’re not talking about money, we’re talking about sleep. And if you’re among the third of working nurses who work the night shift, you probably don’t have the luxury of setting a typical sleep schedule. Sleep expert (and fellow nurse) Terry Cralle helps you identify whether you have what is called “shift work disorder,” suggests ways for night shift nurses (and their managers) to ensure a safe working environment, and offers up the following tips to help you get some shuteye.

Here are 19 things you can do at home to ensure you’re getting the sleep you need:

1. Make sleep a health priority, like diet and exercise.
2. Wear sunglasses if you’re commuting home in bright sunlight. Light is the most powerful zeitgeber, or influencer of the body’s circadian clock, and will negatively impact your ability to fall asleep. In contrast, once you wake up, go outside into the sun to cue your biological clock that it’s time to be awake and alert.
3. Only go to bed when you’re sleepy. Don’t go to bed just because it’s “time.”
4. Your body likes routines. Like light, your bedtime routine is a powerful zeitgeber. Establish a standard, relaxing, soothing bedtime ritual. Put on your pajamas, wash your face and brush your teeth to signal your brain you’re preparing for sleep. Play soothing music; take a warm bath for 30 minutes, one hour before bedtime; read a relaxing book or magazine. Allow enough time to unwind and relax, but try to go to bed as soon as possible after your shift, ideally within two hours. Don’t fall asleep in your recliner or sofa with a television blasting in the background.
5. Try to maintain a consistent and regular sleep schedule on work days AND days off/weekends. Keeping a routine helps your body know when to be alert and when to sleep.
6. Stop working at any task and attempt to resolve anything potentially stimulating, worrisome or upsetting one hour before bedtime. Writing down your emotional worries and thoughts in a journal may help release these concerns from your mind. Learn a relaxation technique, such as progressive muscle relaxation, and practice it in bed.
7. Use your bedroom only for sleeping and sex. Keep it stress and clutter-free. No paperwork, bills, unfolded laundry, TV, electronics or pets.
8. A darkened room signals your brain that it’s time to sleep. So keep your bedroom as dark as possible. Blackout shades, heavy curtains and eye masks can help. Standard window shades let too much light in. Cover an illuminated alarm clock, especially if you’re a “clock watcher,” or remove it, if necessary. If you need to get up, use a small nightlight instead of turning on bright lights.
9. Eliminate noise with earplugs, a fan or a white noise machine. Turn off or unplug the phone. Install carpeting or sound-absorbing curtains, drapes or shades.
10. Keep your room well ventilated and the temperature on the cool side, ideally between 60 and 65 degrees (range: below 75 and above 54 degrees).
11. Invest in a good mattress. A poor or an old mattress can disrupt your sleep. The average mattress lifespan is about seven years.
12. Make your sleep time sacred. Enlist the help of your family and friends and request that they respect your sleep. Put a “Do Not Disturb” sign on the front door, so friends and delivery people won’t knock or ring the doorbell. Have family and friends wear headphones when watching TV or listening to music. Ban vacuuming, dish washing, lawn mowing, loud games and any other noisy activity. Tell your kids not to go into your room unless it’s an emergency, and be sure to specify exactly what is and is not an emergency. Schedule appointments outside of your sleep period.
13. Get at least 7.5 to 8.5 hours of sleep per day. Try to make up for lost sleep on days off.
14. Nicotine and caffeine are stimulants. Alcohol, while initially a sedative, causes arousals and awakenings, sweats and nightmares after it’s metabolized. Ideally, avoid caffeine-containing beverages and food such as coffee, tea, sodas and chocolate at least six to eight hours before bedtime. If you’re having problems falling asleep in the morning, avoid caffeine after midnight. Avoid cigarettes before bedtime and during awakenings, and alcohol at least five hours before bedtime.
15. Don’t go to bed too hungry or too full. Avoid eating two hours prior to bedtime. If needed, have a glass of milk or light snack before bed. Milk contains the amino acid L-tryptophan, which research has shown helps people fall asleep. Avoid consuming protein at bedtime, which may be harder to digest. Don’t drink excessive fluids prior to bedtime to avoid having to get up to urinate.
16. Don’t lie awake in bed for more than 20 minutes to avoid developing a negative association between your bedroom and sound sleep. After 20 minutes, leave the room and do something relaxing, such as reading, listening to music or watching television. Don’t return to bed until you feel sleepy.
17. Schedule 20 minutes of regular aerobic exercise and work it into your normal routine, but not within three hours of going to bed. Exercising raises the body temperature and can be alerting too close to bedtime. Walk or bike to work instead of driving; climb the stairs instead of taking the elevator. Consider exercising before work or during breaks to help you stay alert on the job. Keep a resistance band or hand weights at work for strength training. Find an exercise buddy to make exercising more fun and keep you motivated. Exercise will improve your sleep, energy level, mood, stress and cardiovascular fitness.
18. Address your partner’s sleep issues, if present. One partner’s sleep problem causes the other to lose, on average, nearly one hour of sleep a night.
19. Begin altering your sleep schedule three days in advance of a shift change. On the third day prior to the shift change and each subsequent day, postpone your bedtime and wake time by one to two hours compared to the previous day. By the time you begin the new shift, your circadian sleep-wake rhythm will be reoriented. For example, if you’re on a 5 p.m. to 1 a.m. shift and moving to an 11 p.m. to 7 a.m. schedule, do the following:

• Three days prior to your shift change, rather than sleeping from 3 a.m. to 11 a.m., postpone your bedtime to 5 a.m. and sleep to 1 p.m.
• Two days prior to the shift change, sleep from 7 a.m. to 3 p.m.
• One day prior to shift change, sleep from 8 a.m. to 4 p.m.
• On the day of the shift change, sleep from 9 p.m. to 6 p.m.

To learn more about shift work disorder and what you can do to make your work environment safer and more productive, read all three parts of our Shift Work Disorder series!

Image: © Veer Incorporated & © iStockphoto.com

I’m constantly asked by faithful readers, “Jo, how do you do such a demanding job while remaining a paragon of beauty and style? The rest of us grovel in the dust at your feet, wearing worn-out, ill-fitting scrubs, or stand in a huddled group in the parking garage, waiting for the vision of loveliness and grace that is you to bless us with a look.”

It’s not easy. Gliding in a lightly scented cloud of gorgeousness takes work. But, because I am just that good, I’m going to share some of my secrets with you.

1. Clean

You must be clean. Soap, water and shampoo go a very long way to making you look professional and trustworthy, even if you’re not feeling it yourself. Your hair, nails and teeth should be clean, as should your shoes and scrubs. Worn-out scrubs and shoes with grass stains—or worse—on them need not apply. If you wear a lab coat or anything white, be sure it’s some shade close to the original color. Likewise, if you wear colored scrubs, try not to abuse them so badly that they’re obviously faded.

And please, please, please never show up to work with last night’s makeup still on your face. Thank you.

2. Fit

Your scrubs must fit. There’s nothing worse than whale tails or tighty whities showing above scrub waistbands, except the look of scrubs that are a size (or two) too small. Not every brand will work with every body, so try on a whole bunch if you’re unsure of fit, then buy in multiples what looks best. Ladies, make sure the tops aren’t too tight. Gentlemen, be sure the drawstrings are tied firmly.

A friend of mine had his pants come down while doing chest compressions on his patient. That was three years ago. If you think we’ve let him forget that, you would be wrong.

3. Hair
In addition to being clean, your hair should be out of your face, and preferably styled in some way that it won’t dip itself into a puddle of poo in the middle of the shift. Long hair on male nurses doesn’t bother me at all, provided it’s neat. Braids and multi-banded ponytails work well for men as well as women. Please don’t have mid-back-length hair that flies around completely unrestrained. It’s unhygienic and a little scary.

Spiky purple and green hair may be cute as anything on you, but not when you’re fresh onto the floor.

4. More Hair
If you have a beard, keep it trimmed. You should not be able to floss your teeth with your mustache. Wear a T-shirt if the sight of your chest hair makes small children scream and weak people pass out. I know more than I want to about a couple of surgeons, thanks to their unwillingness to layer a simple T-shirt under baggy V-necked scrub tops. If you don’t have a beard, please shave more than once a week. Gregory House gets a pass on stubble because, well, he’s Greg House—and he’s a work of fiction.

Please note that the above does not necessarily apply to beards worn for religious reasons.

5. Piercings and Tattoos

Tattoos and piercings don’t offend me, but other people may find them offensive. Get flesh-colored or transparent keepers, and try to keep the largest and most brightly colored bodywork covered. Body art won’t necessarily keep you from getting a job—I work with a guy who has the history of Japan tattooed all over himself—but it may freak out older or more conservative patients. Use good judgment.

6. Makeup
If you wear it, keep it simple and neutral. If you look like Divine, you’re doing it wrong.

7. Underwear

Wear it. You’d be amazed how many people don’t, and how easy it is to tell that they’re not. Please, I spend 12 hours a day with you; I don’t need to know your deepest, darkest secrets.

Seriously, I had to pull a surgery resident aside one day and tell him to tighten things up. It was quite possibly the most embarrassing day ever for both of us.

8. Hands and Feet

Take care of them. You only get one pair of feet, and it has to last you throughout your career. Cute shoes might be a possibility if you’re lucky; otherwise, skip the cheapo shoes and go for sturdy, supportive footwear.

Your hands, in addition to being clean, should be well-kept. That means no acrylic nails for women (they’re an infection hazard to both you and your patients), relatively short nails for both men and women, and well-maintained cuticles and skin. Cracks and cuts in your hands just ask for trouble.

Back in the day, you could tell a nurse who had worked the trenches in World War I by the scars she carried on her hands—hand infections in nurses were that common. Let’s not go back to the good old days.

9. Bling
A big no-no. Not only do multiple rings and/or heavy bracelets and watches catch germs, they’re a ripped glove waiting to happen. Small earrings or no earrings aren’t only safest, they look best. And multiple necklaces? No. End of discussion.

Don’t even think of wearing a big clock around your neck.

10. Perfume or Aftershave

If you have to wear it, wear one squirt only. A lot of facilities ban perfumes and scented soaps entirely. I’m not wholly opposed to them, but I ought to be able to smell them only when I’m directly on top of you (as it were). Perfumes with range and striking power are best saved for nights out, not nights on the unit.

Let’s face it: A lot of what passes for acceptable appearance for nurses is stuck in the 1940s and ’50s, especially if you’re a woman. Consider this an opportunity to channel your inner Beaver Cleaver (if you’re a guy) or Doris Day. Yeah, I’ll admit, it stinks sometimes not to be able to express yourself, but hey, it’s only for 12 hours. You can hold your breath for that long.

“Jo, RN” is the author of the wildly popular nurse blog Head Nurse.

Image: Max Bolotnikov | iStock Exclusive | Getty Images

A good quote can lift you up when you’re feeling blue. It can inspire you to reach your goals. It can even make you laugh out loud.

As a nurse (or aspiring nurse!), you probably face obstacles every day – whether it’s helping a patient overcome pain, studying for your boards, or facing off against a doctor. If you need to be reminded of why being a nurse is such an amazing experience, take a look at the following quotes for some inspiring words.

A nurse’s worth –>

The Truth About Nursing, an advocacy group, made waves recently when it waged campaign against Mariah Carey’s “sexy nurse” video.

Now Laura Stokowski, RN, MS, an editor at Medscape and a staff nurse at Inova Fairfax Hospital for Children, is attracting attention with A Letter to Hollywood: Nurses Are Not Handmaidens (download the PDF here).

Nurses, Ms. Stokowski says, are tired of being depicted as “brainless bimbos.”  Contrary to media depictions, nurses are not physician subordinates who couldn’t hack medical school.   And while many people argue that nursing image has little effect on public opinion — after all, nursing is still the most trusted profession in the United States- the research suggests that the constant barrage of inaccurate and negative images causes many young people to automatically reject nursing as a career.

Her top 10 portrayals?

1. Nurse Jackie
2. Mercy
3. Critical Care: The Making of an ICU Nurse
4. The Rookies
5. Angels in America
6. Media by Diana Mason
7. HawthoRNe
8. Media by Theresa Brown
9. Media by Suzanne Gordon
10. California and Massachusetts Nursing Associations

Her opinion on the 10 WORST portrayals?

1. Grey’s Anatomy
2. House
3. Private Practice
4. The Naughty Nurse
5. The Today Show
6. ER (2000-2005)
7. Passions
8. Hopkins 24/7 & Hopkins
9. Media by the American Medical Association
10. The robot nurse

You can see her reasoning why by downloading the article here.

Still think it’s not an issue?  Google “nurse image.”  At the top of the page, you’ll see three cutesy cartoons — including one of Smurfette .

Image: © iStockphoto.com

While your work isn’t everything in life, it is the place where you invest the biggest chunk of waking hours. If you want to work at a place that is truly satisfying – with the best salaries, benefits and professional standards – then you’ll want to know what the Hottest Health Employers are for nurses.

NursingLink has created this list of the Hottest Health Employers for Nurses to help you find the best companies to work for, coast to coast, using four different standards to evaluate them.

First, we looked at the Fortune 100 Best Companies to Work For list, published Feb. 4, 2008. This list selects the 100 best companies in all industries, based on employee responses to in-depth surveys. Of the 100, 12 employ nurses. Since these are ratings that contain a big chunk of employee input and benefits evaluations, this provides a great baseline on what nurses think of working in these facilities.

We then looked at other key metrics of a good employer – professional excellence. For this, we integrated three other rating systems:

• American Nurses Credentialing Center’s Nursing Magnet facility designation
• U. S. News and World Reports’ Best Hospital ratings (including 16 medical specialties)
• American Hospital Association’s Most Wired Hospitals (the top 100)

The Top 12 are:

1. Methodist Hospital System

2. Ohio Health

3. Children’s Healthcare of Atlanta

4). Griffin Hospital

5. Scripps Hospital

6. Mayo Clinic

7. King’s Daughter Medical Center

8. Southern Ohio Medical Center

9. Arkansas Children’s Hospital

10. Healthways

11. Lehigh Valley Hospital and Health Network

12. Baptist Health

Central States Win

For the most part, these top employers are located in the central regions of the country, with three exceptions in coastal areas (Mayo Clinic and Baptist Health in Florida and Scripps Health in San Diego).

The Midwest and the South tied for the highest number of winners. In the Midwest, four winners were located in Kentucky, Minnesota, and in Ohio and four winners were located in the South in Arkansas, Florida, and Georgia.

In the West, Arizona and California had winners while Connecticut and Pennsylvania are home to the winners in the Northeast.

A Word About Competition

The good news: get a job at one of these institutions and you’ll enjoy state of the art healthcare for you and your family, tuition reimbursement, onsite gyms, and more perks. At least one facility – Baptist Health of So. Fla. – offers a nursing retention bonus.

The bad news: getting a job is highly competitive overall for healthcare jobs. But don’t be dismayed by the overall number of applicants. Nurses are special and are more in demand than many other hospital employees. Of course, it never hurts to have great recommendations or be at the top of your class.

Methodist Hospital –>

Image: © iStockphoto.com

I’ve thought of all the ways nurses should get recognized on a daily basis…

Read my (sometimes tongue in cheek) list below and see if you agree with any of them!

Ways RNs Should Get Recognized…

1. A cappuccino machine and freshly baked cookies—on demand. If they can do it at my car’s service department, they could surely figure out how to do it at a hospital. Whenever we talk about a new renovation in the hospital, I always ask for a cappuccino machine. Everyone thinks I’m kidding, but I’m totally serious. One day, I will enjoy a non-fat cap. I may have no teeth by that point but it will happen.

2. A masseuse in the break room for on demand chair massages. Ok, if this would be too costly (I understand, 24 hour massage coverage + extra masseuses for sick calls + benefits might get to be a lot of money) why don’t we have those great massage chairs that they have in the nail salons instead of the regular break room chairs?

3. Diamond stethoscopes. ‘Nuff said.

4. A fully paid day off. Not a vacation day, not an extra sick day. A surprise, “You get today off!” Day off.

5. An award show. Academy Award Show Style. With ball gowns and musical performances and golden statues for every RN. Parties and champagne flowing, red carpets, and everything celebrity-esque.

6.  People movers in every department so we don’t have to walk as far. Or personal sherpas to carry our tools, our labs, our medications, and our cappuccinos (see #1).

7.  Life size murals of each nurse, rotating every week so everyone gets their fair share of face time.

8. Gift certificates…in really BIG amounts.

9. Free food all the time from wherever we want it from. 24 hours a day. And please remove all the fat and calories.

10. If you don’t think items one through nine are feasible. Try this. The best way to recognize any RN, is to look them in the eye, extend a firm handshake, and say a genuine “Thank you.”

Editor’s note: We’re doing this series on recognizing nurses in honor of the Inspired Comfort Awards! Nominating a fellow nurse is an amazing way for YOU to recognize someone who deserves that extra “thank you.”