Send that email…open the fridge. Finish that call… comb through the pantry. Conclude that meeting…open the fridge… again. Sound all too familiar?

Helping with a healthy, I like to call it “mindful” snacking routine while working from home is a question I receive regularly from my clients. Our lives have changed drastically. Many are going from historically running from one meeting to another, grabbing food on the go (an issue we were working on pre-COVID) to now working from home and dealing with the “all day graze” issue. We now have the ability to plan snacks and meals, however, we still find ourselves wasting time while on that conference call opening the fridge when we know we are not hungry. What gives?

It is hard to avoid eating out of boredom or procrastination. We are going to dive into tips and tricks to keep yourself on track and accountable to meet those health goals.

1.      Set a “Snack Schedule”

If you are anything like me, you LIVE by your Outlook calendar. Just as you set-up your day based on meetings and conference calls. You should schedule in your ‘snack’ time. It is just another meeting! If you typically have a snack at 10am, lunch at 12:30pm and another quick snack at 3pm… keep that going. Just because you are home, does not mean you have to uproot your typical routine. If you normally have one to two snacks during the day, continue to do so, just make sure it is what you typically do and stick to that schedule. No need to add some extra ‘snack stops’ just because you are 7 steps away from the kitchen.

2.      Prep for meals and snacks

This is a big one. Make time to meal and snack prep – you will thank yourself later! Plan ahead, whether it is the night before or just before your workday starts. Use this time to clean, cut and prep those berries or celery sticks. Trust me… they will look far less appealing when snack time comes, and you still need to wash and cut before you can indulge. This also helps you work on portion control if you have your snacks ready-to-eat by the time meal and snack time approaches.

3.      Focus lean proteins, healthy fats, fruits and veggies

We are now focusing on what foods to choose. I like to lean on proteins such as hard-boiled eggs, handful of almonds, tablespoon of nut butter, string cheese for my fat/protein source. Then mix it up for the fruit and veggie section – think berries, mango, cucumber, baby tomatoes – there are endless options here. Our lean proteins and fats help with satiety, while our fruits and veggies help us on the fiber front – in addition to vitamins and minerals.

4.      Choose a ‘snack spot’

Similar to setting up a proper work-from-home workstation (desk with chair vs. bed or couch). You need to be just as mindful when choosing a proper snack spot. This can be your dining room table, kitchen table, or back patio (weather permitting of course). Sit and enjoy this nice break from your workday. Try your best to not eat while on calls or working on emails as we tend to eat mindlessly and not encompass the gut-brain connection that is so important when eating.

5.      Embrace the break

This one is tough and coincides with point #4. When working at home, we do not get the typical walk to the bathroom, water jug or coffee stand where we can chat with a coworker. You have scheduled your ‘snack breaks’ to give your brain some downtime. Use this opportunity to take a quick walk, stretch your legs, do some deep breathing exercises, call a friend to chat… whatever you need to maintain your best self.

Bottom line, we have all been forced to be flexible this past year. We are doing a great job! It is just focusing on tips and tricks to keep our best foot forward and staying positive and healthy.