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10 Tips for Eating Healthy When You’re Working From Home

When businesses around the country shuttered their doors in March, millions of people found themselves set up at dining room tables, living room couches, and at-home offices to continue working. What many of us didn’t foresee are the pitfalls of working from home, namely the proximity of a fully stocked kitchen. If you’re struggling with the “quarantine 15,” or want to avoid it altogether, there are some great techniques for keeping your diet and health in check.

At Commonwealth Musculoskeletal Medicine, our team specializes in musculoskeletal health — more specifically, we offer services that help you maintain pain-free movement. While our advanced treatments are highly effective at relieving joint pain, you can do your part by eating healthy at home to avoid adding unhealthy weight to your musculoskeletal system.

Here are 10 tips that can go a long way toward maintaining your health.

1. Maintain your distance

We’re used to physical distancing these days, so we recommend that you apply this principle to your kitchen. Try and work in a space that’s removed from the distractions of this space — it’s all too easy to join your spouse or child in the kitchen and begin munching on snacks.

2. Designated hours

Stick to designated meal times as you would in an office setting — lunch at noon, snack at 3pm, etc. With no one watching when you leave your desk, it’s all too easy to wander toward the kitchen throughout the day. 

3. Use your breaks wisely

If you do need to take frequent breaks, use this time to stretch or go for a walk. Your spine and joints will thank you.

4. Drink more water

Another great trick for avoiding unhealthy eating habits is to drink plenty of water, which can help you feel fuller and keep your energy up. Besides, you’ve also got your own private bathroom nearby now.

5. Healthy snacks

Perhaps you’ve got bowls of chips or candy lying around the house for your kids. Do yourself a favor and stash these somewhere out of sight and keep fruit and veggies on hand instead. Apples, carrots, and snap peas are all great snacks that pack a nutritional, rather than a caloric, punch.

6. Eat full meals

When you have a meal at your designated hour, make it a proper meal. In doing this, you’ll be satisfied for longer and you’ll be less likely to mindlessly snack throughout the day.

7. Portion control

Another great way to monitor what you eat is to practice portion control. When you work at an office, you’re likely buying single servings of food or bringing a pre-packed lunch with you. At home, however, you’ve got access to far more so we recommend purchasing single-serving snacks or paying close attention to how much you eat. Placing what you want on a plate and leaving the kitchen is a great practice.

8. Recognize real hunger

Boredom, anxiety, and stress can trick your body into feeling hungry when it isn’t, so we urge you to recognize real hunger. Every time you feel hungry, sit with the feeling for a little while before acting on it. This practice trains your body to release hunger hormones only when you’re legitimately short on nutrients.

9. Stick to a day schedule

Many who work from home find it hard to manage their time, often working long hours into the night. Late-night snacking is one of the quickest ways to pack on unhealthy pounds, so we recommend that you try and stick as close to daytime working hours as you can.

10. Get everyone on board

If you’re new to working from home and you have a family, engage them in your healthy eating habits. If you embark on healthier eating habits together, your chances of success are far greater — and everyone benefits.

To learn more about eating healthy while working from home, we’re here to help. Simply contact our office in Louisville, Kentucky, for more information.

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