Nutrition 101 for Remote Workers

When we think of working from home, we often put the basics first; a nice and tidy home office,  an organized calendar and then we get to work.

But there is one thing that can often be overlooked when it comes to remote work and that’s nutrition and how it affects us.

Nutrition is incredibly important for remote workers. Time off means no pay. It’s critical to understand these three simple tips on staying healthy so that you don’t have to give up valuable time and money.

Let’s take a look at hydration, nourishment and being active.

1. Stay Hydrated

Never overlook or underestimate the quality and quantity of water you consume in a day.

Yes, it’s important for all living creatures on earth, but as a remote worker, you likely rely on being healthy and on the top of your game. It’s not like being an employee where you can take sick days and still get paid.

The highest quality source of water is a local running spring (Visit Find A Spring to find one near you). Make sure you find out if it’s safe to drink first. My partner and I have been driving an hour from the city and filling up ten 5-gallon bottles every couple of months, which we find not only fulfilling but also fun and engaging.

If natural spring water isn’t an option for you, you can look into different filters such as the Berkey Water Filter (which is nice because it also has the option to remove fluoride). Reverse Osmosis is also a good option; just make sure to add trace minerals back into your drinking water. There is a great product called ConcenTrace®.

The three main benefits of staying hydrated are:

  • Improves your cognitive function (your brain is about 75 per cent water)
  • Boosts your energy levels (dehydration leads to fatigue)
  • Strengthens your immune system

Bonus benefit: Proper hydration it’s been shown to slow the aging process, and we all want that, don’t we!?

Most of us are dehydrated and a dehydrated body is a body vulnerable to sickness, disease and even cancer.

Try this: Keep a one-litre glass bottle at your desk and track how much you are actually drinking in a day. A simple place to start is tto take your body weight and divide it in half. That’s how many ounces you can start with for the day.

For example: If you weigh 100 pounds, then you can start with 50 ounces (or approximately 1.5 litres) per day.

For further reading: Dehydration Symptoms

2. Get Nourished

“Let food be thy medicine and medicine be thy food.”
~ Hippocrates

Becoming a remote worker is also a great opportunity to take more of your health into your own hands. Visits to the doctor take you away from clients, and nobody really wants to sit in the waiting room, do they?

So, where do you start?

Start by adding more nutritious foods to your meal plans. Try eating more raw and organic veggies with each meal. Something I like to do is look at what’s in season where you live and that’s likely the best choices (and the cheapest!) for that time of year.

If weight loss is a goal of yours, sitting at a desk isn’t going to help so we have to be conscious of what you’re putting in as fuel every day. It may seem counterintuitive, but eating more high-quality fats (avocado, grass-fed butter etc.) can actually help keep the weight off because you’ll feel more satiated and nourished. It’s the simple carbs and processed foods that cause issues. Avoid them as much as you can.

The thing to remember when creating new habits is to go slow and make sure your goals are easy to achieve. From there, keep stacking new goals. With eating habits, people often have more success by adding new good things versus trying to cut out the not so good (and bad) cold turkey.

Bone broth is another easy addition to your daily routine. Bone broth comes with a huge list of health benefits, especially when it comes to restoring gut health. Many health stores now sell sipping broth, and of course, making your own is even better!

The three main benefits of getting nourished are:

  • Feel satisfied without getting ‘hangry’ or tired
  • Brain power increases, especially with more good fats (the brain is the fattest organ in your body at around 60 per cent fat)
  • Nutrient dense foods help to keep the gut healthy which is where much of our modern day illnesses stem from

Bonus tip: Consider increasing your pink Himalayan salt intake to about 2 teaspoons per day. I add salt to my coffee in the morning!

Note: Nutrition is never a one-size-fits-all solution so you will have to investigate what works best for you.

For further reading: The Complete Illustrated Bulletproof Diet

3. Be Active

“Physical fitness is not only one of the most important keys to a healthy body, it is the basis of dynamic and creative intellectual activity.”
~ John F. Kennedy

The biggest danger we face as remote workers is sitting at our desks too long without breaks or exercise. Some say that sitting is the new smoking.

High-Performance Coach, Brendon Burchard { }, sets his timer so that he gets up and moves around every 45-minutes.

Get up, go to the bathroom, get some water, have a snack, stretch and maybe do some pushups.

Yes, I know you have deadlines.

But trust me, this will actually improve your productivity (along with a long list of other benefits).

Movement is one of a few activities that activate the lymphatic system. You need to move your body to move your lymph in order to detox. Detoxification is becoming increasingly important in our toxin filled environment and movement (or exercise) is a critical component for good health.

The three main benefits of being active are:

  • Improve mental focus and brain power
  • Reduce stress and physical pain
  • Movement actually stimulates gut health and is one of the many ways movement keeps you out of the doctor’s office.

Bonus tip: Use what you have at home and the activities you already have to perform. For example, dance and move your hips whole folding laundry or do a squat for every dish you put away.

For further reading: MovNat – Natural Movement (a fun alternative to typical exercise)


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