To Eat Or Not To Eat (Everything in the Fridge When You Work From Home)
Liat Peles Dakar- Apr 26, 2020
- 5 min read
Avocado toast. Oreo cookies. Cereal. Cheese. Crackers. Potato Chips. Yogurt.. And the list goes on.. A five-minute break can turn into a day-long binge-fest. By now, you know all too well the siren call of the refrigerator, the place you go to cure stress and boredom, and to stretch your legs and stomach.
In writing this paragraph, I’ve walked to the kitchen no fewer than two times (Had chicken and sweet potatoes and snacked on pistachios, in case you were wondering :-) just to break up the monotony of sitting at the bed and check around in the house. But we who work from home don’t have to be slaves to our refrigerators. We can break free of our chair/bed/carpet-to-kitchen cycles, and curb our constant cravings. Here’s how.
Stock up on nutrient-dense snack foods
When the call of the refrigerator is too strong to resist, make sure it’s stocked with foods you won’t later regret eating. Look to stock snacks in your home that are nutrient-dense, such as edamame, hummus and baby carrots, a banana with nut butter, or an apple with almonds. These snacks combine protein and fiber, the two things that will help fill you up and keep you full and focused until your next designated meal time.
Drink water - and a lot of it
Staying well-hydrated is a key defense against cravings. Dehydration can lead to headaches and fatigue, which are both not good for your productivity. And at home there’s no issue with finding an open bathroom or passing the same coworker’s desk for the tenth time ;) Or just as you’d fill up a water bottle at the office to keep at your desk, keep water next to your workstation at home too. If you have water readily available, chances are you’re more likely to drink it. 8 to 10 glasses of water each day is great, though more is totally fine, too. Make it more appealing by adding a lemon or lime wedge, or swapping in sparkling for still.
Don’t work in (or near) the kitchen
If possible - Try to set up your desk in an area that’s not near the kitchen. You might be tempted to wander over and check the fridge (for the tenth time) if it’s constantly in your line of vision. Decide that the only time you’ll be in your kitchen during the workday is when you’re getting ready to have a planned snack or meal. (More on that below!) If this is hard to follow, hang a sign on your fridge and pantry to remind you that the kitchen is closed until the next scheduled meal or snack.
Make sure you actually eat
Once you hit the ground running, hmm, working, it can be hard to take a break to actually eat. But it’s important to know your hunger signs and realize that not eating can affect your alertness and productivity. Plus, eating throughout the day can save you from being a big hangry mess once 5 o’clock rolls around. If needed, set an alarm on your phone to remind you to get up and eat something.
Also, when you eat, just eat
You might be tempted to continue working through your lunch break now that your co-workers aren’t physically there. But don’t do it! Being distracted during a meal can lead to over-eating and decreased satiety (satisfaction and fullness) from the meal. Instead, take a break from work to sit down at a table to enjoy your lunch and relax for a few minutes. You’ll enjoy the meal more, and it may even help you feel more prepared for the rest of your work day.
Portion out snacks and meals before eating
Never eat out of the bag or original container, as it’s much harder to control portions that way. Check the serving size on the container if you need extra guidance.
Load up
on fruits, vegetables, whole grains, healthy fats, and lean proteins.
Plan and enjoy an occasional comfort food for a weekly treat
Pick a day and enjoy whatever you want, just not all your favorites on the same day! Manage your environment- Know your enemies :-) If candy/pastries/else is simply not in the kitchen, then you can’t eat it...
Meal prep your lunches
There’s something freeing about being able to whip up whatever you want to eat for lunch (and not having to stand in line for the work microwave is a huge bonus). But for some people, the freedom is too much, especially when it comes to weekday lunches. If you can, try to meal prep your lunches ahead of time, just like you would on days you physically go to work. It doesn’t need to be anything fancy either. A bag of lettuce, pre cut veggies, grilled chicken and nuts is a simple form of meal prep that takes out all the guesswork.
Set meal times
Eating on a schedule will help you fight cravings and be mindful of whether you’re eating because you’re genuinely hungry, or because you’re bored. Start your day with a filling breakfast of protein and fiber: a vegetable (tomatoes, spinach, onions are some options) egg scramble/omelette. Greek yogurt with nuts, granola and berries, or a slice of whole-wheat toast topped with avocado mash with an hard boiled egg with veggies and tahini on the side.
Food , Emotional Health and Your Immune System
You might be surprised to learn that certain nutrients in foods have been shown to reduce anxiety or spur the release of neurotransmitters such as serotonin and dopamine — and we all want to feel as good as we can during these times of uncertainty. People are feeling a lot of stress right now, and the reality is that stress worsens feelings of low mood or angst, and it also suppresses our immune systems. Therefore, targeting immune-boosting foods will have a dual effect — you may feel less anxious and boost your immunity.
Reduce anxiety and boost immunity by choosing:
Citrus fruit and red bell peppers (both rich in vitamin C, which in some studies has been shown to support your immune system)
Spices: ginger, garlic, turmeric, and capsaicin (from chili peppers) can be easily added to soups, stews, stir-frys, or salad dressings.
Foods rich in zinc such as oysters, clams, mussels, cashews, liver, beef, and egg yolks. You may recognize zinc as an ingredient is the cold remedy Zicam, as zinc has some virus-fighting effects.
Magnesium-rich foods may help you to feel calmer, and help support immunity. Stress can deplete our magnesium levels too. Examples are legumes, nuts, seeds, leafy greens, and whole grains.
Fatty fish like wild Alaskan salmon contain omega-3 fatty acids that may help reduce anxiety.
Eat probiotic-rich foods such as pickles, sauerkraut, miso, and kefir.
Add some antioxidants to your anti-anxiety diet, which can support your immune
Some yummy, healthy, and nutritious recipes for you to try :
Comments