5 Tips for Healthy Eating When Working From Home

Build healthy habits from the comfort of your own home.

5 Tips for Healthy Eating When Working From Home

Nov. 16, 2020 — 6 a.m. EST

We’ve all become homebodies during the COVID-19 pandemic. Whether you’re working from your bedroom, supervising your children’s virtual learning program from your kitchen table or simply staying in to stay safe, home is the best place to be right now. With all that extra time at home, you may have found yourself snacking more or picking up an unhealthy habit or two. As a nutritionist and personal trainer for over a decade, here are my top healthy eating tips to help you feel your best during this challenging time.


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Prepare Healthy Snacks and Meals

Nutrition plays a big role in avoiding weight gain. Stick to whole foods such as fruits, vegetables, nuts, seeds, lean proteins, healthy fats and complex carbohydrates — snacks that give your body the energy and nutrients it needs. Prepare healthy snacks ahead of time like pre-chopped veggies and hummus or an apple with nut butter.

Keep a Food Schedule

It’s easy to graze on snacks throughout the day and eat at odd times when you’re working from home. To cut down on mindless snacking, set dedicated times for your meals and snacks. For example, lunchtime is at noon every day and snack time is at 3 p.m. This will provide much-needed structure when it comes to avoiding added calories. Drinking water in-between meals, and especially before meals, can also help avoid overeating and prevent dehydration.

Try At-Home Workouts

If you’re looking to build healthier eating habits, working out might help. Researchers at the University of Texas at Austin found those who began exercising regularly also adopted healthier eating habits. If you aren’t sure where to get started, there are plenty of fitness classes available online and on social media. These online workouts range from 10 minutes to 90 minutes, so it’s easy to find one you can squeeze into your schedule.

If you can’t dedicate a chunk of time to exercising, don’t worry. You can get some of the benefits of exercise — like the release of “feel-good” hormones such as serotonin — with just five to 15 minutes of working out. A study from the University of Utah found that even a single brisk minute of movement had a noticeable positive impact on exercisers.

Shop Clean

It’s easy to grab junk food in times of stress — including during a global pandemic. Keep in mind, the foods you buy for your home are the foods you will be consuming during your workweek. Ask yourself if what you’re buying will help or derail your goals. Reference Dr. Oz’s grocery guides and pick well-balanced meals as well as superfoods and nutrients like zinc and vitamin C to help support your immune system. It helps to make a grocery list before shopping and never shop when hungry otherwise you may end up with a handful of extra, not-so-healthy foods in your cart.

Start A Food Journal

Keeping track of what you eat and drink in a food journal can also help you make healthy choices. Track what you’re eating, how much you’re having, what time you’re eating it and why. You can also jot down your emotional state and other activities you’re doing at the time to help you recognize patterns in your habits or how certain foods make you feel. Do you often feel bloated? That symptom may be related to your dairy intake but you won’t know unless you pay attention over a period of time.

During this hectic, uncertain time, it's especially important to put your health first. Making small changes in your everyday life can lead to big results. Try starting with one of these tips and incorporate your whole family for extra support.

7 Essential Items to Have for a Pandemic Date, According to a Relationship Expert

Celebrity divorce attorney and relationship expert Vikki Ziegler says you should treat COVID-19 like an STD.

Just when we thought relationships and dating could not get any more complicated, the pandemic took this matter to a whole new level. Celebrity divorce attorney and relationship expert, Vikki Ziegler receives an abundance of questions about this exact topic, every single day. Her fans and followers message her via her social media channels, in the hopes of finding the right way to safely date during these times. So, if this topic has crossed your mind, rest assured you are not alone.

For those who used to "swipe left and right," on the regular, Vikki recommends slowing down for the time being, no matter what type of antibacterial wipes are being used between your swipes. Serial dating during COVID-19 can be dangerous and also very selfish at the same time. This might be a good time to either take a break from dating altogether, or invest more time in one relationship and being monogamous, at least for right now. "Everyone should treat COVID-19 as they do an STD, while dating and practice safe EVERYTHING, even beyond just intimacy," says Ziegler. "This will simplify the process and make the do's and don'ts much less complex."

She recommends that new partners keep the dating virtual prior to both being tested and or having the vaccine. "Screendating" can still be both fun and safe at the same time. She suggests that you still wear your favorite new dress, get that fresh haircut or blowout and act as though you are still going out, even if the date is happening in the privacy of your own home. She has suggested some ideas such as virtual movie nights, happy hours, cooking classes, and the most obvious, the at-home and virtual dining date. This would entail both partners ordering food to each of their respective homes, but using the same menu as if they were dining in person.

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