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5 keys to feeding in the home office

Eating plays a key role in strengthening the immune system, relieving stress, increasing concentration, feeling productive, generating energy and, of course, maintaining health.

4 min read


5 keys to feeding in the home office
5 keys to feeding in the home office

By: Paulina Moreno, wellness coach and founder of @benefitlabmx

Eating plays a key role in strengthening the immune system, relieving stress, increasing concentration, feeling productive, generating energy and, of course, maintaining health. Today I’m sharing 5 power buttons to consider in your telecommuting days:

1. Make sure you are drinking water. The brain needs to stay hydrated in order to perform its basic functions. Dehydration can lead to fatigue, a bad mood, and difficulty concentrating.

I assure you that from the first week that you become accustomed to drinking water, you will notice better digestion, feel more focused, have less cravings, and have a better mood.

two. Eliminate refined sugars and processed foods. Consumption of refined sugars and ultra-processed foods increases stress levels, lowers your energy levels, suppresses your immune system, and causes mood swings.

Although the sugar found in fruits or other natural sources can give the body a small boost (because it’s accompanied by fiber and vitamins), processed sugar releases glucose into the blood quickly and provides a few minutes of great alertness. followed by a devastating effect on energy, with glucose dropping rapidly, causing drowsiness, fuzziness, easy distraction and cravings for sweeter foods.

3. Ideal dish. To make sure your body is getting all the nutrients it needs, use the ideal nutritional plate as a reference: 50% fruits and vegetables, 25% healthy proteins (plant or animal origin), 25% whole grains (brown rice, wheat) whole wild rice, Quinoa, amaranth, etc.) and a serving of healthy fat (avocado, olive oil, walnuts, etc.).

If you stay hungry, repeat a serving of vegetables, not carbs.

Image: Brooke Lark via Unsplash

4. Cravings and snacks. Often at home, with the refrigerator and pantry so close, trips to the kitchen can multiply. Most of the time it’s not even hungry, but we end up eating.

The biggest excuse for bad food is “it’s the only thing there and I was starving,” so I recommend changing the environment. The easy way to eat healthy is to have healthy options near you. At the weekend, prepare healthy snacks to have on hand for those wistful moments and avoid resorting to processed snacks that are lacking in essential nutrients and that are low in calories.

5. Avoid eating in front of a screen. If you eat while distracted (watching TV, working in front of your laptop, or socializing on your phone), the chances of overeating are much higher.

Sitting down to eat outside of your work area can clear your brain and have a much more productive afternoon.

I suggest you complement these eating tips with:

  • Get a good night’s sleep, ideally between 7 and 8 hours
  • Contact your loved ones, blessed video calls!
  • Do at least 30 minutes of physical activity a day and use the routines available on YouTube.
  • Do creative expression activities: coloring, singing, playing an instrument, inventing recipes, etc.

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