Working from Home – Tips for eating for maximum productivity

In so many ways the world of work has blurred with the world of home across the last 12 months.  It also looks set to stay that way as more and more businesses consider what the future looks like in terms of a return to the office.  

For many of us, when work and home are the same place, the kitchen can be way too close for comfort.  Boredom and procrastination in the working day can have us heading for food as a distraction and in some cases we find ourselves working longer hours and forgetting to eat  at all or eating things that mess up our energy levels.  

As a Legal Consultant and Nutrition & Lifestyle Coach my work is frequently carried out from home so I understand the pressures that come with work invading the home space.   

It is likely that there won’t be a full return to offices etc for some time, if at all, so whilst we’re working from the couch, kitchen, garden shed or sunlounger if we’re lucky, here are some strategies to have you eating for a successful work day.  

Adopt a Structure – Routine can definitely feel boring but it becomes a bit more essential when the lines between working and relaxing are blurred.  A lack of structure to the day can lead to eating for the wrong reasons and at the wrong times (see my article on decoding hunger).  At Vitaflow I focus on eating in a way that balances blood sugar so we can avoid those crashing energy dips and dreaded mid afternoon slumps.  Try where possible to have a timetable for your day that includes not only your work tasks/calls but also your breaks and proper scheduled times for meals and snacks.   

Fuel the brain and calm the central nervous system – Starting the day with a protein rich breakfast will set you up for an energised morning of work.  If you don’t like eating in the morning try a nutrient rich protein based smoothie to help you stay focused through to your mid morning snack or lunch.  There are many foods to fuel brain power and help us increase our clarity of thinking.  It is not just protein so don’t feel you have to avoid bread in the mornings.  Remember that fibre rich slow release carbohydrates are a steady source of fuel for the brain.  They also help us feel grounded when anxiety might be kicking in.  The key is to opt for the right type of carbs, like wholegrain toast topped with poached eggs and spinach for a good blend of carbs and protein. 

Fridge to table not desk! – Move away from your desk when you eat.  If you have to work at your kitchen or dining table try taking your food picnic style outside or even sitting in another room in the house to make the break from eating in front of your computer.  We are less focused on our food when we don’t take proper breaks to eat or when we scroll through emails.  This leaves us less satisfied by our food and more likely to mindlessly eat sugary or fatty foods.  

Prep – Like anything preparation generally makes things go better.  Just as you would prepare for a significant presentation at work preparing your food in advance can help to ensure that at least 80% of the time you’re getting healthy, nutritious meals and snacks.  Try batch cooking and storing nutritious meals in the freezer and preparing tasty overnight oats and protein balls for breakfast and healthy snacks. 

Hydrate -  If you feel glued to the desk and computer screen, at least make sure that you stay hydrated.  Dehydration has a massive impact on mood and energy levels and can feel us leaving depleted and brain fogged.  Dehydration will impair your cognitive performance, cause your productivity to drop and basically leave you feeling in a really crappy mood.  Sip water at your desk, try water infused with mint and cucumber for something more refreshing and switch out teas and coffees for herbal options, remembering that caffeine after midday is not a good idea for anyone.