Tips for Staying Healthy While Working from Home

For some people, working from home is a normal routine. This is, after all, the gig economy, and many people have been freelancing, making a living from their home office for many years now. But for others, working from home is a completely new phenomenon brought about by the global pandemic.

For this second group of people, working from home has completely changed their day-to-day lives, and many have found their overall health has taken a toll. With lockdowns and social distancing still mandated in many areas of the country, it’s a good idea to discuss some things you can do to stay healthy while you continue to work from home:

Keep Your Routine

We’ve all heard the stories of people admitting they aren’t showering as often and are staying in their PJs all day. While this was fun and novel at the beginning of the pandemic, allowing this to continue can negatively impact your mental and physical health.

It’s important to keep a daily routine. This means setting an alarm, showering, dressing, etc.

Get Exercise

You may not even realize how much more you used to move around at your office or place of work. The office kitchen and bathroom were probably farther away, and you took breaks just to chat with coworkers. It’s important that you get up from time to time and move around at home as well.

Stock Up on Healthy Food

It will be FAR TOO EASY to put on weight when working from home unless you make sure to get rid of most junk food and instead, stock up on healthy food and snacks.

Stay Connected

Not everyone is cut out for working from home as it can be isolating. If you’re used to being around a lot of people and are feeling lonely, be sure to check in with friends and coworkers throughout the day.

None of us really know when life will return to normal. If you are forced to work from home at this time, be sure to follow these tips so you can stay healthy!



Healthy Food & Emotional Regulation

Are you an emotional eater? When you’re feeling stressed, do you find yourself ordering in pizza? When something sad happens, do you drown your grief in sugar? If so, you’re not alone. A majority of people deal with the challenges of life by turning to their favorite comfort foods.

The trouble is, these foods are only a temporary fix. They fill a void, and in the case of sugar, give our mood a boost. But then we come crashing down again and may even experience shame and guilt for having binged on food we know is not good for us. This can lead to a vicious cycle of more emotions, more eating, more emotions, more eating. This cycle can ultimately lead to weight gain and even the development of certain chronic diseases like heart disease and type 2 diabetes.

Your Brain on Comfort Foods

We are what we eat is a very true sentiment, especially when it comes to our brain. When life throws us challenges, we need our brain to work optimally so we can figure out the best way to deal with our circumstances or to process emotions. The trouble with reaching for comfort foods is, they are actually harmful to your brain.

Think of your brain like the engine in a car. You wouldn’t put frozen lattes in your gas tank because you know your car needs the right kind of fuel to run well. Your brain also needs the right kind of fuel. Your brain requires high-quality foods that are loaded with vitamins, minerals and antioxidants. These nutrients nourish your brain and protect it from oxidative stress.

Did you know that studies have shown a direct link between a diet high in refined sugars and impaired brain function? And even a worsening of symptoms such as depression?

The bottom line is, while your instinct in the moment may be to reach for those processed comfort foods, do your best to make better food choices. It will be hard at first, but good habits can be formed over time. Your brain will thank you.


Celebrate National Walk to Work Day

April 2nd is National Walk to Work Day. The national holiday was started to help people get up and get moving. Many chronic diseases, such as heart disease, hypertension and type 2 diabetes, are allowed to take hold because of poor diet and lack of exercise. So it goes without saying that moving more is one STEP in the right direction of improving your health.

But with so many of us working from home due to the pandemic, how can we celebrate this holiday and walk to work when our office is now in our dining room? By following these tips:

Go for a Morning Walk

You may only need to commute from your bedroom to another part of your house these days, but that shouldn’t stop you from taking a nice walk first thing in the morning! Consider slapping on some sneakers and heading out for a 15- to 30-minute walk around the neighborhood.

Take a Lunch Break

Maybe it’s hard for you to walk in the morning because you need to feed the kids and get them ready for school. But why not take an actual lunch break and go for a walk then? Too many of us that are working from home, work while we eat, and this isn’t great. We all need to take a break from time to time. So head out for a quick walk during lunch. And if your kids are home, take them with you!

Head for the Stairs

What do you do if it’s raining out? Well, if you have stairs in your house, you can get your steps in by going up and down them as many times as you can. Just take them slow and go nice and easy.

If you find yourself working from home this Walk to Work Day, there’s no reason you can’t get your body up and moving around. Just follow these tips and get to stepping!



Intuitive Eating During COVID-19

COVID-19 can be compared to freshmen year of college – it’s stressful, you feel overwhelmed, and it’s way too easy to pack on an extra 15 pounds! Many of us, having been stuck at home and dealing with stress for the past 4-5 months, have found our eating habits have taken a nosedive.

So how do we remedy this?

Many of us are still in lockdown mode and still dealing with the fear and stress of the pandemic. Are we supposed to try and put ourselves on a strict diet so we can lose weight and get healthy? Strict diets almost never work for most people, particularly when they are dealing with a stressful situation.

A far better solution is to turn to intuitive eating.

What is Intuitive Eating Exactly?

Intuitive Eating is an evidenced-based, mind-body nutritional approach that helps people honor their body and their health. By listening to the body and giving it what it needs nutritionally, you are able to meet your physical and psychological needs.

Now let’s talk about what intuitive eating is NOT.

It is NOT a diet or a specific food plan. It is not something where you restrict certain foods or count calories, carbs, or macros. Dieting and food restriction has never worked long-term. It is not sustainable.

But intuitive eating IS sustainable. This is not a diet but a new way to become self-aware and practice self-love and self-care.

How Does it Work?

Most diets put foods into one of two categories: Spinach goes into the “good” category and cake goes into the “bad” category. Intuitive eating gives a person permission to view all food as good and to eat whatever you like because you are trusting your body to tell you what it wants and needs. Anytime we can tune out the exterior world and tune into ourselves, we are far more apt to find balance and optimal health.

Getting Started

There are a few steps I always recommend clients take to get started with intuitive eating.

1. Start Listening

From a young age, we’re taught to listen to others. But rarely is a young person taught how to tune into themselves. It’s time you start. Check-in with yourself throughout the day to see how you are feeling and what you are thinking. Just begin to listen to your own inner voice more over the coming days and weeks.

2. Drop Those Judgements

What foods have you been told are an absolute no-no? Red meat? Butter? Sugar? It’s time to start reevaluating what you have been told by others and let your body tell you what is “good” and “bad” for YOU.

3. Eat More

If you are someone who comes from a diet mentality that has had you eat less, try and eat more and see how your body responds. Remember, you want to really LISTEN to what your body tells you. Eat 3 meals a day and 2-3 snacks. Do you find you’re still hungry? Do you find you get full easily?

Intuitive eating works and it can help you if you’re dealing with stress eating from COVID. If you need any help or guidance with this new lifestyle, don’t hesitate to get in touch.



How to Stay Safe While Shopping at The Farmer’s Market

Shopping at local farmer’s markets is a great way to eat organic foods while supporting your local economy. But during the pandemic, as people have been forced to quarantine and social distance, many wonder if shopping at farmer’s markets is safe?

In many ways, shopping at your local farmer’s market can be an even safer experience than shopping at an indoor supermarket. Having said that, there are still some precautions you will want to take.

Be Careful with Selection

Not all farmer’s markets will be following the same safety protocols. If you have a choice of markets in your local area, attend the ones that are implementing optimal safety procedures. These procedures will include controlling traffic in and out, enforcing social distancing, and requiring masks to be worn by customers and vendors.

All that being said, open-air markets are a healthier option right now than enclosed markets, so aim for those if you can.

Avoid Busy Times

It’s a good idea to keep track of your market’s social media pages and monitor any changes to their hours of operation. Many stores and markets are offering customers extended shopping hours to avoid crowds.

Often people try and get to the market in the early morning when it first opens up, as this is often a great way to get a run on the best produce and meats. But consider staggering the times you go. Try later morning and afternoons to be safe for the next few months. Should you arrive and the market is very crowded, think about grabbing a coffee or running another errand and coming back a bit later.

Go for Pre-Bagged Items

Look for vendors that are offering pre-bagged items. This is a good option because it means their produce or baked goods haven’t been sitting out in the open, exposed to the elements, and who knows what else. Also, look for vendors who have hand-washing stations or have hand wipes available.

Bag Your Own Food

If none of the vendors at your local market are offering pre-bagged items, then be sure to bag your own items, then hand the bag to the vendor.

Avoid Samples

Who doesn’t love a tasty free sample? Many markets aren’t offering samples right now but if your market is, avoid them.

Wash Thoroughly

When you get home be sure to wash your hands well before and after you handle all of your bags. Discard (or recycle) any non-reusable bags and be sure to wash your produce thoroughly and dry it well before storing it for later use.

Farmer’s markets are a great way to buy fresh foods and support the local economy. As long as you follow these safety tips, there’s no reason you can’t enjoy your local market at this time.