Home office is a commonly known practice that is often adopted for a variety of reasons. You may be sick with the flu or, as it relates to recent headlines, trying to isolate yourself as Coronavirus (Covid-19) spread and new cases are popping up across the globe. Whatever the reason for "telecommuting” may be, there are ways to ensure that while working from home, you are not only productive, but also stay healthy.
From a business perspective it is vital that the employee gets the work done, but remaining mentally and physically healthy is just as crucial for homeworkers. It's all about building boundaries between work and personal life, and this can be a daunting adaptation. In this article, I will give you some tips to make sure you stay mentally and physically healthy while working from home, isolating yourself or even self-quarantining.
As some of you know, I am not only a professional swimmer, but I also work with Marketing & PR on a Home office remote basis. This period of quarantine we are facing now is of not much change for me as I already am used to spending most of my time working from the comfort of my home. Throughout my journey, I have learned how to stay healthy with my snacks and drinks I consume during the day. I prepared a list for you of products, foods and drinks I try to make sure I eat and don’t slack on my athletic healthy diet that will help you stay physically productive and avoid getting sick.
1 - Fruits and Berries
I can not emphasize this enough, but ANY fruit or berry is always a great choice of healthy snack when working from home. I personally prefer Apples, Pears, Bananas and Peaches because they are quick and easy to consume. Berries are not only highly nutritious but also a low-carb fruit choice. For example, blueberries provide just 11 grams of carbs in 1/2 cup (74 grams). For a delicious, low-carb snack, combine 1/2 cup (74 grams) of blueberries with 2 tablespoons of heavy whipping cream.
I’d go one step further and urge you to pair those fruits with something like Peanut butter. I usually do Apple slices with sugar free peanut butter. Sometimes Banana with peanut butter and honey. Simple yet effective to keep me satisfied and on task while being productive working from home. Peanut butter contributes protein and healthy fats, while apples are high in fiber and water, making them particularly filling. In fact, 1 medium apple (182 grams) is over 85% water and has more than 4 grams of fiber.
* FRUIT JUICES: Any way you pour it, it's just not good for you. If you crave fruit juiciness, go for the whole fruit, which gives you all the benefits of fiber and fullness without the concentrated sugar and high calorie count. Lower-calorie "lite" versions aren't any better; they're loaded with artificial sweeteners and they train your body to crave more sugar.
2 - Nuts and Dried Fruits
Nuts and dried fruit provide a balanced, non-perishable combination of snacks. This filling combination has a decent balance of all three macronutrients, including nut healthy fats and dried fruit protein and carbs. What's more, both foods are filled with fiber, which will help keep you properly full in between meals. Perfect for a mid-afternoon break.
3 - Homemade Granola
As most store-bought varieties of granola are high in added sugars and contain unhealthy vegetable oils that may increase inflammation in your body, it’s best and simpler to make your own. Simply combine rolled oats, sunflower seeds, dried cranberries, and cashews in a mixture of melted coconut oil and honey, spread the mix out on a lined baking sheet, and bake for about 40 minutes at low heat.
This mix is not only very wholesome but also balanced and high in complex carbs, fiber and healthy fats. Additionally, soluble fiber in oats can help lower cholesterol levels and boost cardiac health.
4 - Popcorn
Popcorn is a healthy whole grain snack that has fiber and protein. The best thing about popcorns is that you can choose from a variety of flavours to satiate your hunger pangs. Munching on popcorns will not only satiate your taste buds during work from home, but at the same time its gluten free composition makes it a perfect binge-worthy delight. What’s more, it contains antioxidants called polyphenols that may help protect against chronic conditions, such as heart disease.
5 - Coffee
Who doesn't love a hot cup in the morning? And one in mid-morning? And another in the afternoon? And maybe one more after that? Fret not if this is you: drinking a lot of coffee — provided it doesn't send you into full-tilt manic mode — isn't harmful to your health. On the contrary, studies have found that drinking coffee is good for you: it may lower your risk for type 2 diabetes, Parkinson's disease, certain types of cancer, heart disease and stroke. Coffee also helps suppress your appetite.
Coffee, however, has the potential to be bad for you: dressing it up with lots of added sugar, syrups, half-and-half, whole milk and whipped cream is counter to its healthful properties. As I have mentioned before, I personally prefer my coffee black. It took me a couple of days but I went from drinking coffee with sugar to nothing at all. It’s up to you to teach yourself how to enjoy it in its purest form. Fancy coffee drinks are akin to meals in terms of calories and fat. So, raise your cup of joe — black, or with moderate additions — and enjoy.
6 - Tea
Whether you go green, black or white, the antioxidant properties of most varieties of these teas have demonstrated benefits to your health, whether lowering your risk for certain cancers and stroke, or offering protection from certain brain diseases. Herbal teas are less potent in terms of antioxidants, so if you're going to drink tea, I suggest getting the most bang for your leaf with green, black or white varieties.
7 - Water
Keeping your body hydrated is the bare minimum you can do to optimise mental and physical performance and health. As a professional swimmer, I always have to make sure my body is at its maximum level of hydration, so I can perform at my best during everyday workouts and swim meets as well as working from home and performing the task at hand. Water is still the best to sip or gulp while you're at work. If plain water doesn't do it for you, try chilling it in the fridge or with ice. Still too bland? Try flavoring your cup with a wedge of lemon, lime or orange, or chilling some in your fridge at home with citrus or strawberries.
Depending on my daily workout, I do switch or add a sports drink into the mix of my daily hydration. Walking around with a water bottle or sports drink bottle has become part of who I am. Staying hydrated not only helps me to stay on top of my physical performance, but also I make sure I am always at my best mentally.
Products like Hydra-Guard Sports Drink also help me to make sure I have my proper amount of Vitamins and essential electrolytes. One bottle has 20% the equivalent Daily Value of Calcium we need alongside with only 5g of REAL Sugar and no artificial anything.
We should always remember that vitamin and minerals — particularly A, C and E, as well as zinc — play an important role in keeping the immune system strong and staying healthy while working from home. Staying at home at this time is very important as well as keeping a good and balanced diet. Filling each plate with produce, lean meats, dairy and healthy fats, will help us to get what we need to help keep our immune system strong.
Our body also needs fluids and electrolytes to function at its best. That’s especially true when you’re suffering symptoms like fever, coughing, diarrhea and vomiting, which can easily dehydrate you. Proper rehydration helps with recovery. Drinks with essential electrolytes such as Hydra-Guard Sports Drink have been recommended by the World Health Organization and the American Academy of Pediatrics for decades to relieve symptoms associated with virus-related mild to moderate dehydration in both adults and kids. You could use the code JOAO10 for a special discount on the website, and I also recommend you to subscribe to the newsletter because they are always releasing special codes for even higher discounts on their products.
The CDC says if you’re experiencing symptoms of coronavirus — including fever, cough, shortness of breath 2-14 days after exposure — seek medical attention immediately. Today is a great day to start taking the best care of yourself. Don’t skip on great nutrition, hydration, rest and exercise. Help others do the same. And, for the latest information from the CDC, please click here.