This past April I quit my day job as a producer for a lifestyle TV show in order to realize my dream of becoming a full time writer. Now, instead of traipsing around New York City chasing down this interview or that, I'm home all day, sitting at my computer--my refrigerator just one room away. Unfortunately, it's not on a 'lunch-break only' timer.
According to Yahoo Shine's Healthy Living Editor Jessica Ashley, working at home can make you susceptible to dietary pitfalls of overeating. "Since there’s easy access to the fridge and a pantry full of food, it can be easy to spend all day snacking rather than having dedicated meals and times to eat," she says. "It’s also tempting to plow through lunch time by eating in front of your laptop. If you make a habit of being that disconnected from what and how much food you are putting in your body, you’ll be apt to keep going and going and going, eating far more than you would if you were in tune to your appetite and when you are full."
Related: Save Your Sanity While Working From Home!
But what people don't realize, she adds, is working from home can also lead to under-eating as well. Especially if you forgot to go grocery shopping the night before. "If you forget to eat or don’t stock your kitchen with foods fit for a healthy lunch and snacks or you rarely get up from your chair, it’s time to take better care during the work day," she says. "If you under-eat all day, you’ll be more likely to eat whatever you can get your shaky hands on once you are off the clock and most likely, overeat during dinner."
SO, HOW DO YOU AVOID OVER OR UNDER-EATING WHILE WORKING FROM HOME? HERE ARE JESSICA'S TIPS:
- When you are making lunches for the kids, make one up for yourself. That doesn’t mean you have to stick to soy butter and jam sandwiches and fishy crackers, but taking five minutes to whip up a salad or plate of vegetables and hummus for yourself will serve you very well the next day.
- Be your own snack cart lady. Once a week, stick healthy portions of veggies, fruits, whole grain crackers into Ziploc bags and put them where they are easy to grab. Fill up water bottles. Make all of this food so simple to get to – at eye level in the fridge, in a basket on the counter, or even in your top desk drawer – that you have no excuse to skip a meal or reach for something unhealthy.
- Set a cell phone, Outlook, or some other alarm to remind you to eat. It sounds crazy but it works. If you stick to your seat all day long, set an alarm to remind you to get up, walk around, drink water, go to the bathroom, and stretch your legs and arms.
- Subscribe to a free software that automatically reminds you to stand up, move around, and eat. Some are programmable so you can set a daily lunch time or stretch time or snack time and even black out your screen so you cannot work for 10 seconds - 20 minutes, depending on the activity.
- Make a space where you eat your snacks and meals that is not at your desk or in front of technology or the television. The less distractions, the more likely you are to eat a healthful, portion-controlled meal. If you must do something during that time, sort through catalogues, open mail in between bites, or listen to music.
- Being alone all day can be challenging when you are trying to be healthy. Reach out to other people who you know work remotely and set up a walking group, lunch group, or fitness dates. Being accountable to each other can help you keep on track and be a good reminder that taking breaks is critical to your well-being.
- Don't forget to exercise. Some work-at-home types feel guilty fitting a work-out into their daily routine. But Jessica says you can easily justify the time off it takes. "Many people in offices take an hour to go to lunch," she says. "I take my time, too. I just take 40 minutes to run and 20 to eat. The difference is that I can get back to work right away in my sweaty workout clothes. Also, I know that, at least for me, I am more productive, calmer, happier, and clearer headed when I exercise on work days. Exercise not only shows up on my body, it fuels my brain and makes me a better employee."
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