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Eating healthy when working from home

Posted on 4th April 2020

Change in our normal routine is the reality for so many of us during this challenging time. If you’re working from home, like so many of us are, you need to ensure that you are eating healthy to support your energy, stress levels and overall health. Here are my tips;

Eat plenty of vegetables and fruit – they are full of minerals, vitamins and fibre. Minerals and vitamins are essential to our health as they support our immune system, hormones, heart and mental health. Fibre keeps us regular and also insures that we have a healthy microbiome, feeding the bacteria that reside in our guts and are essential for good health. It’s important to have a variety of types of vegetable and fruit, because eat type and colour has a slightly different and unique benefit.

Get adequate Protein – help us build and repair our bones, muscles, cartilage and blood. Ensure you are getting some protein with each meal and snack from either plant or animals sources. These include fish, nuts, seeds, chicken, meat, lentils, chick peas, beans, quinoa, buckwheat and avocado.

Consume Wholegrains – full of antioxidants , minerals, vitamins and fibre, wholegrains are heart healthy and can lower your risk of inflammatory diseases such as type 2 diabetes. These include foods such as rye bread, oats, brown rice and quinoa.

Do up a schedule – plan your meals a week in advance, like many of us do when we go out to work. It’s important to keep up that good routine, because it will save you time, money and reduce stress. By following a shopping list, you will be less likely to buy things you don’t need. If the processed food isn’t in the house in the first place, you will be less tempted to eat it. Keep the routine of eating regularly, at around the same time.

Avoid grazing & practice time restricted eating – it can be so easy to get into the habit of grabbing something from the kitchen every time you walk past. Practice some self control by eating your three meals, with a small snack in between, if needed. There is also good research to show that when we eat is also important. What this means is that if your first meal of the day is at say 8am, you could benefit from not eating anything after 8pm. Late night snacking can really pile on the calories, which we don’t use.

Stay well hydrated – we can often confuse thirst with hunger, so it can be good practice to have a glass of water half an hour before eating. You can flavor your water with a slice of lemon and mint leaves if you don’t like the taste. Or if you prefer, you can have a herbal tea. We should be aiming for 6-8 glasses a day. Remember that alcohol and caffeinated drinks like tea, coffee & energy drinks are dehydrating and can affect sleep. Alcohol is also full of calories and creates extra work for the liver. Aim to have at least a few alcohol free days a week.

So rather than focusing on what we can’t have ensure that you are getting enough in to fuel your body. This will help reduce stress, give you energy to get out for a walk or do some exercise every day.