Many of us are getting restless while staying at home because of the COVID-19 pandemic and wish for healthier routines. Many are still working from home and everyone in the family is at home. I’m also hearing lots of people say they want to establish healthier routines so they can stop gaining weight.
Where can you start with building healthier routines?
- A better sleep routine.
Many of the people I work don’t usually get a good night sleep. Why? I’m hear that what’s throwing them off their routines is going to bed and getting up late.
A simple first step is to schedule a regular bed time and wake-up time.
- Food Planning and Prep:
Organize your food preparation routine to focus on healthier meals especially if you are working all day from home. Prepare as if you were going to a regular day at the office.
A simple first step is to organize your food planning and preparation schedule.
See Jo’s example below. Jo is a client who asked me to help her create a routine for food planning and preparation so she can build healthier eating patterns.
Night before workday prep:
- Decide what to have for breakfast and set up coffee
- Make lunch
Morning routine: Schedule a time to get up.
Schedule 15 min. to make and eat breakfast.
Plan Meals ahead: Set aside 1 hour a week to plan meals. Example Friday afternoons: (4-5 pm)
- Plan meals, make grocery list.
- Look at cookbooks, online recipes (including Cooking Light)
- Use MyBigOven for meal planning and to generate grocery lists (see below).
Grocery Shopping: Schedule a regular time for grocery shopping. Example, Saturday mornings (1 hour: 10 – 11 am)
Take list to store.
Meal Prep Schedule:
- Advance prep for week. Example Sunday afternoons (4-6 pm)
- Daily dinner prep. (30 minutes)
There’s an app for that: Try BigOven
Try BigOven Planner and app that also includes recipes at:https://www.bigoven.com/plan/tour
- Scheduling Your Regular Physical Activity Routine:
To help establish healthier routines, schedule regular physical activity sessions to get 2 ½ hours aerobic activity and strength training 2-3 times a week.
Example from Jo’s physical activity schedule:
- Do a 15-minute morning workout.
- Virtual workout with trainer twice a week — 1 hour
- Walk dogs 30 minutes a day on weekdays and 45 minutes on weekends.
- Scheduling “Me Time” While working form Home
It’s more important than ever to take a few minutes out of “Me Time” when cooped up and working from home. Let family members know when you’ll be doing meditation, yoga, or other ways to have time for yourself and ask them not to disturb you during this time.
- Scheduling “Time On” and “Time Off” to relax
Schedule regular work hours called “Time On” so you don’t find yourself working 12-13 hours a day. Take a couple of breaks during the day plus a lunch time to mentally and physically refresh yourself. Schedule a couple of hours or more of “Time Off” during the weekend to relax with your family so you’ll be ready for a new week ahead.
Need help figuring out how to create healthier routines or build a healthy relationship with food? Don’t worry. Give me a call. We’ll make an appointment to talk via Zoom or by phone. We’ll see what’s right for you.
To your Joy and Health,
Kay Loughrey, MPH, RDN, LDN
Transformational Speaker, Breakthrough Coach, Registered Dietitian-Nutritionist