Working From Home: How to Overcome 3 Eating Challenges
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Fueling better health habits when you work from home


overhead shot of man working at laptop with his feet up, dog sitting by his sideWorking from home has led to some additional eating challenges for many people.  If you’ve been lacking structure, triggered to eat more with the pantry and refrigerator nearby and struggling with stress or boredom eating you are not alone.


WATCH the interview featured on GLOBAL MORNING NEWS here:


Here are 3 common eating challenges when working from home and what to do about them:

#1 Mindless eating

It is easy not to pay attention to what and how much you are eating when you are distracted as you juggle work, home and homeschooling all at once with no separation.


Try this:

  • When you are eating only eat (stop eating in front of your smartphone, computer and TV).  Implement a family rule of “no technology at the table” and have your kids hold you accountable.
  • Take 3 deep breaths before eating to reconnect with your body and get out of your head.  When you do you can better prepare yourself to be able to listen to your hunger and fullness cues.
  • Before and after you eat, rank your hunger on a scale of 1 to 5
    (1 = extreme hunger, 2 = slightly hungry, 3 = neutral, 4 = comfortably full, 5 = extremely full) Practice beginning to eat at a 2 and stopping eating at a 4.



#2 Visual triggers to eat


With our desks just steps away from the refrigerator and pantry it is visually triggering to eat especially as a way to unwind or procrastinate.


Try this:

  • The closer food is within our sightline the more likely it is we will eat it because we are visually cued.  Our brain is designed to seek pleasure and repel pain so when given the choice between eating cookies or working on a boring or difficult work task we will naturally seek out the cookies which immediately boost mood.
  • Keep hard to manage junk foods out of sight and foods such as fruit and veggies you are trying to eat more sliced up and displayed beautifully in your visual peripheral.
  • Place hard to manage foods such as potato chips into bowls since the vast majority of people eat packages not portions.



#3 Emotional eating


Boredom, loneliness and stress is causing overeating (and in some cases undereating)


Try this:

  • overhead shot of man working on laptop at home with dog beside himSome amount of emotional eating is normal for all of us and that is OK, it is only a problem if food is becoming distressing and a regular go-to form of comfort causing concern.
  • At hard-to-manage times of day start a new habit and commit to that new habit before you are triggered to eat (or at least tell yourself I must do this new habit first and then I give myself permission to emotionally eat if I still must).  Why? Just like a muscle you need to train it to build strength. The new habit works as a distraction and an interruption to help you see there are other ways to deal with uncomfortable emotions.
  • Pick 5 ideas for new habits or activities you could do when you feel like emotional eating. Some ideas are: get outside, do some gardening, listen/play some music, take a bath, work on a puzzle, do some mindful drawing or head out for a short walk.


Where can I find out more information on nutrition tips for successfully working from home?

Check out these related articles from our blog:



JOIN our upcoming SPRING NUTRITION BOOTCAMP event to get your eating back on track.


Are you struggling with emotionally over or under-eating and worried about the so-called ‘quarantine-fifteen’?

Or maybe you’re anxious about over or under buying food?

Or perhaps you’re craving junk food and stuck for ideas of what to eat?


Dietitian event covid-19 healthy eating spring nutrition bootcampAs a Registered Dietitian for 20 years I know that eating healthfully isn’t always easy. If you are like many of the clients our virtual Dietitian team is seeing right now, I’m willing to bet the last few months have been extra challenging for you with working and schooling from home.


To help you navigate a solid yet simple nutrition game plan for your home, I’ve put together this special online training and key resources to help you get back on track.  You can find out all the details and register here:  SPRING NUTRITION BOOTCAMP


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Amy Floyd, Nutrition Counseling Client
“Thanks Andrea for an amazing presentation, I have heard all positive remarks from attendees and the evaluations show the same sentiment. It is really gratifying when a speaker does their “homework” and weaves in our profession’s day to day challenges within their content, you did an awesome job of this! You truly took the “die” out of Dietician! Your information on healthy eating and simplifying how we can work towards this as we are all so busy really hit the mark. Andrea connects very well with her audience; she is energetic, funny, and very approachable.”
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I am a family physician who sees patients with a myriad of eating concerns – from wanting to know how to plan healthy meals for active families, to weight loss, to eating disorders, and so on. I cannot recommend the Health Stand team highly enough. I have worked with (and been to!) other Dieticians in the past and too often find that they just ask for food logs and make suggestions that are easily obtained online or in books. The Dieticians at Health Stand offer much more than just telling clients what they “should be eating.” In contrast, the team really does more of a counselling practice, and they work hard to help their clients learn more about why their eating habits may be off track and not optimal for them, as well as helping people to effect change at a deep level that, most importantly, is sustainable for lifetime health.”
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ARC Resources Ltd.

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