“Food and wine have become my best friends since I can’t see anyone with the COVID-19 stay-at-home orders, I can’t stay out of the fridge, I’m eating all the time, no exercise – just sitting at my computer. Help!” M.L., Riverhead, NY

I think a big part of the problem here is that we have lost structure in our lives, many of us are not sure what day it is or even what time.  The days are longer and melting into each other.  Our hunger cues are altered, and food is just steps away.  Many of us might enjoy an after work cocktail, but “after work” has also become blurry.  So what to do?

Can you remember what it was like to have some structure when you were leaving the house and going out to work? Maybe you had a planned breakfast either at home, or on the run… a packed mindful lunch?  It’s time to get back to that way of thinking.  Find some mindfulness in your days.  Here are some easy fixes to get you back on track:

• If you don’t already, set some scheduled work hours: this might be for your current job; school work; a job search; or even personal research and online leisure time.
• Have a work area setup that is food-free, when it is time for a snack or lunch break – leave your work area and avoid eating in this space.
• Follow the same cocktail hour rules you had before you were house-bound – don’t let that time creep earlier than what was always “after work” time
• Plan your meals and healthy snacks – keep them healthy and fulfilling without breaking your calorie budget.  Pack a lunch! Portion your snacks!
• Set your break times and lunch hour.  Grazing all day is surely a way to add on extra calories and pounds.
• Consider your screen time.  Are you taking a break from the Computer/TV/cell phone/tablet? Get up and MOVE.
• Dust off your pedometer and start tracking – start with a reasonable goal and then work yourself back up to those 10000 steps.

If you are still struggling, consider reaching out to make an appointment.  Sometimes a little guidance and accountability will really help keep your willpower in a higher gear.  Give our office a call to make a telehealth or in-person appointment.

Stay Strong!

Lara McNeil, MS, RDN, CDN