In these long months of pandemic for many workers it is smart working it has become a way of life. Far from the offices and daily routine that we used to have, many have had to adapt to the so-called agile work: "Stay safe, stay home", it was said. This is one of the topics that has been discussed for a long time recently, for many aspects, as well as in the field of nutrition and health of those who practice it. In fact, at home, it could be easier to maintain a healthy lifestyle, made up of good habits, which help not only to stay fit and more serene, but also to better face the working day. A good opportunity to review your diet, eat regular and balanced meals. To give you some advice we have heard the opinion of Carla Lertola, Surgeon Specialist in Food Science and Dietetics
The vadecundum of smartworkers
"Awareness, organization and imagination", these are the three keywords or rather the attitudes to be adopted. No matter how much work there is to be done, meals cannot be skipped. Basic breakfast, lunch and dinner, but better if we add two snacks to these so as not to arrive too hungry. Choose fruit rather than a snack: this will help not only to reduce the nervous hunger, typical of smart workers, but also because it is less caloric and more satiating.
Harvard plate, says Lertola, could be your guideline: the healthy eating dish rich in vegetables, proteins, whole grains and fruit. Deny the myth "the carbohydrate every day hurts or put on weight", indeed it is essential to include it in all meals and every day together with a protein. The couple marries perfectly and helps keep the metabolism always active despite the constant sedentary lifestyle. The only effort to make would be not to mix carbohydrates with each other but to always keep a line. Pasta today, bread tomorrow and so on …
Eating well, choosing foods that provide the right amount of each nutrient, also depends on the type of shopping you do. You have more time to organize yourself so spending more accurately is certainly a further benefit. Planning the week is a great place to start. Divide the meals think about what we would like to eat, so that we arrive with clear ideas and have the opportunity to indulge in the healthiest ingredients. Then of course, cooking well, or rather correctly. The secret lies in simplicity. A simple but tasty cuisine, enriched with raw condiments. No butter nor trans fats.
Let's not forget about the water
Another tip from our nutritionist is to drink an adequate amount of water, important during every activity and therefore even if you are at home sitting at a desk. Our daily requirement is around one and a half or two liters, but it is important to remember that you must drink throughout the day, not just at the table during meals. Knowing how to distribute it adequately rather than ingesting it all together. Also let's face it, the toilet problem does not arise, so no excuses. And if you are also fed up with water, you can also hydrate with tea and herbal teas. In this case, however, be careful not to take too much sugar.
Do we do gymnastics?
Beware of laziness, always keeping active, even staying at home is essential. Yes to proper nutrition but not completely abandoning physical activity with the excuse of closed gyms. If at the end of the day you are unable to put on your gym outfit and indulge in the intense workout, you can also use some little tricks, but always effective: always choose the stairs instead of the comfort of the lift, stand up and walk around the house when you are at the phone, or do not deny yourself a walk, even around the house, to reactivate the circulation. And then a breath of fresh air is just a great benefit.
If, on the other hand, you particularly miss the gym or the swimming pool, hold on and download some apps where you can organize training sessions without any difficulty. This will help you feel more relaxed, release the tensions of hours spent in front of the PC and free your mind from stress. Working from home, in smart working, therefore, can become an opportunity to take care of your health and to adopt healthy habits that we will carry with us even when we return to the office. Eating quality food in the right quantities, carefully choosing snacks for our breaks, avoiding fatty and harmful foods and exercising are practices oriented towards psychophysical well-being. Obviously all this by following and respecting your lifestyle, its resources without ever exceeding. Doctors can give directions, lead on the right path but then it is we who must take care of ourselves, starting with proper shopping, good distribution of food in the refrigerator and the right movement.
When everything returns to normal, hoping even in a not too long time, it is obvious that you will want to treat yourself to a breakfast at the bar or a nice substantial lunch at the restaurant, we deserve it all … but let's try not to miss these healthy habits that we have acquired over time
Consultation by Carla Lertola, Surgeon Specialist in Food Science and Dietetics
By Elena Strappa
