HEALTH
Staying happy and healthy while working from home
Expert tips for working from home as a vegan
Picture the scene: you’re in an important Zoom meeting when your cat decides to stroll across your keyboard and activate the talking vegetable filter… Or you adjust your camera for your morning stand-up meeting, and notice that the angle is anything but flattering. After ten minutes of fumbling around with the camera, you accept defeat and give in to the fact that everyone will be admiring your double chin today. Or you’re in the middle of an important call when the parcel delivery service rings your doorbell… In short, let’s hear it for the human side of technology and working from home!
If you do your best to make your home office an oasis of green living which is also compatible with family life, then welcome! For many of us, working from home has become the new normal. Perhaps it has for you, too? While we certainly enjoy the convenience of being able to work in our tracksuit bottoms and being right next to the fridge ;-), this way of working also has its very own challenges. Read on to find out about a few of them, as well as for ideas on how to deal with them and maintain your balance.
One of the issues is weight gain – but there are plenty of other things that workers from home complain about, including back pain and bad eating habits. But none of them are inevitable! Read on for heaps of recipes and of useful tips!
Light and shade in the world of working from home
Studies on working from home suggest that the flexibility it affords can be both a blessing and a curse. Researchers from Stanford University found that working from home can increase productivity by an impressive 13%. This development, which is bound to be music to the ears of employers in particular, comes about mainly because people take fewer breaks and sick days, and because they have access to a quieter workspace1, which is conducive to concentration.
However, there are downsides too: A study in the Journal of Occupational Environmental Medicine shows that working from home increases the risk of doing overtime. What’s even more crucial is the fact that working from home makes it harder to maintain clear mental boundaries between work and private life, thus also making it harder for people to relax in the evenings or at weekends. In the long term, the scientists say, this can lead to burnout2 (Demerouti et al., 2014). There may also be unfavorable effects on health as a result of exercising less and eating an unbalanced diet. If you work from home, this won’t be news to you. We’d be interested to hear how you deal with these issues?
Our top tips for maintaining a healthy balance when working from home
In light of these findings, especially over the past few years, it is becoming clear that we need to make a conscious effort to establish a healthy balance when working from home. Life coaches and experts on work-life balance have specific recommendations for your lifestyle when you’re stuck at home:
Structure your day: Set strict working hours, and stick to them. Your brain will have less to deal with this way. And you’ll avoid doing overtime while guaranteeing that you have enough time to relax. Giving structure doesn’t mean being totally inflexible – it’s meant to mean good time management, setting priorities, and maintaining boundaries between work and private life. That’s because it all starts in your head.
Create rituals: Having a certain amount of routine helps your body and mind to focus on the next thing on your to-do list. Rituals help you to untangle the chaos which sometimes appears imminent (often referred to euphemistically as “multitasking”) and to focus on your next task. In the office, these rituals often include having a chat with the team over a morning coffee, having lunch with colleagues, or tidying up your workspace. Even commuting or walking to work can be considered a ritual. So, it’s best to make time for similar rituals when working from home: get some exercise in the morning, plan your day, message your team to say hi, don’t forget to ventilate your home regularly, take time to brainstorm with colleagues, and make sure you take enough breaks.
Create physical boundaries: Having a clearly-defined workspace will help your brain to differentiate between “work mode” and “home mode”. Creating clear boundaries between the two areas will support your productivity during working hours, as well as your ability to relax during breaks and in the evenings. If you have to work and eat at the same table, try to at least have two different seats at different angles so that your subconscious will know whether it’s time to buckle down or enjoy your free time.
It’s all about the atmosphere: Even though the space available at home is often limited, and not everyone has the luxury of having their own office, you can still set your working space up in such a way that you feel comfortable and can concentrate well. Make sure that, if necessary, you can close the door behind you to be able to take phone calls in peace, and make sure your writing desk is a pleasant place to work.
Green “colleagues”: Having plants in your home office isn’t just aesthetically pleasing – it can also improve mood, productivity and air quality. Scientific studies such as the well-known NASA Clean Air Study have shown that certain house plants can rid the air of harmful substances which are often to be found in households and office buildings. These include aloe vera, spider plants, or snake plants (sansevieria) – which are also known by the amusing name “mother-in-law’s tongue”! The latter is a robust, almost indestructible plant known for its ability to convert carbon dioxide effectively into oxygen – even at night. It’s ideal for your bedroom or for improving the air quality of your home office – round the clock.
Spare a thought for your eyes: Staring at a screen all day isn’t great for your eyes. So it’s a good idea to give your eyes a break every so often – for example by taking a moment to look out of the window into the distance, or doing special eye exercises like palming.
Make time to move: Spending too much time sitting is one of the greatest risks associated with working from home. Regular exercise – whether in the form of stretching, short workouts or walks, is crucial for remaining physically and mentally fit. In this respect, too, it’s worth creating an exercise ritual for yourself. It could be a morning stretching routine, a lunchtime walk or going to the gym when you finish work. The key is to be consistent. 😉
Of course, one easy way to create such a ritual is to get yourself a dog as a pet! 🙂 Because, in contrast to us humans, your four-pawed friend will be very difficult to console if he can’t go outside regularly. Use your pet’s natural rhythm to make sure you get enough fresh air, exercise, contact with nature, and headspace too!
Nutrition: As we’ll see in the next paragraphs, nutrition is one of the most important keys to a balanced working-from-home lifestyle. That’s because it’s important to bridge the gap between needing fewer calories and having to feed your brain and motivation.
Nutrition – the most important aspect of working from home
Being right next to your own kitchen can present a challenge. With a little planning, however, it really can work to your advantage:
- Keep healthy snacks on hand: Instead of reaching for chips or sweets, make sure you have healthy alternatives at home, such as nuts, fruit or vegetable sticks.
- Mindful eating: Try to avoid eating mindlessly while doing something else. Take time for your meals to avoid overeating and really enjoy each dish.
- The magic of meal prep: Preparing meals in advance can be a real lifesaver. Not only will it save you time during the working week – it will also help you to make healthy decisions. Why not use the recipes we’ve shared below as inspiration for your own meal and food prep routine?
- H2O: Remember to drink enough good-quality water. Many people who work from home forget to drink almost entirely.
Having effective breaks means enjoying a balanced diet: a nutritious, plant-based pick-me-up at lunchtime, healthy snacks between meals, as well as some stress-busting foods…
To help you along, we’ve put together a few cool recipe ideas!
Our top 12 working-from-home recipes for vegan wellbeing
1. White Bean Salad: This salad is quick, nutritious and packed with protein. It’s the perfect refreshing pick-me-up for a quick lunch break.
2. Vegan power wraps: Fill your wraps with whatever your heart desires – whether that’s fresh veg, quinoa, avocado, or a bit of hummus for an extra kick.
3. Buddha Bowls: The great thing about Buddha Bowls is how varied they can be. They’re colorful, healthy, and will never fail to surprise you. Why not try our version with kimchi or take a look at our whole range of recipes for different bowls?
4. Zoodles with avocado pesto: This is perfect if you’re looking for a light and refreshing alternative to heavy pasta dishes. Use a spiralizer to turn zucchini into zoodles, and then combine them with a homemade pesto made from avocado, basil, garlic, pine nuts, olive oil and lemon juice.
5. Chickpea and spinach salad: Ready in no time, this filling lunch combines chickpeas, fresh spinach, diced cucumber, and tomatoes. A simple dressing of olive oil, lemon juice, salt and pepper rounds the dish off. Perfect for anyone in need of a quick, protein-rich lunch!
6. Quinoa tabbouleh: Perfect for meal prepping. A healthy, light meal that’s outstandingly easy to prepare and keeps in the refrigerator for several days. Simply mix cooked quinoa with finely chopped parsley, mint, tomatoes, cucumbers and spring onions. A dressing of olive oil and lemon juice gives the tabbouleh a kick of freshness. Another great dish to make with quinoa is our stuffed peppers and tomatoes.
7. Vegan sushi rolls: Who says sushi always has to contain fish? Why not experiment with vegan sushi by filling nori sheets with sushi rice, avocado, cucumber, carrots and pickled vegetables? Roll everything up tightly, and serve your plant-based rolls with soy sauce and pickled ginger.
8. Veggie lasagne: A new take on a classic. Instead of pasta sheets, simply use thin slices of zucchini.
9. Vegan energy balls: Ideal for whenever you’re feeling a bit peckish. Nuts, dates and cocoa powder – that’s all you need for your next energy kick.
10. Cashew soup: This soup is easy to prepare, and will warm you up from the inside. For soup recipes to cater for every taste all year round, click here.
11. When you’re short on time, you’ll be happy to sometimes be able to reach for a delicious convenience product. Here at Velivery, you’ll find some brands which will make your life much easier when working from home, such as Tressbrüder.
12. Do you sometimes crave savory or sweet snacks? No problem: You’re bound to find something you fancy here.
Working from home offers a unique opportunity to achieve the right balance between work and wellbeing. Armed with the right strategies, you can become not only more productive, but also healthier and more satisfied. Let’s make the most of this opportunity to make conscious decisions for a balanced vegan lifestyle – for body, mind and soul. After all, nothing beats home sweet home – and we want it to stay that way!
3 tasty recipes for your home office lunch
Armed with these recipes, you can lay the groundwork to stay healthy and happy – even when you’re working from home. Take the time to prepare your meals, and enjoy the variety of vegan cuisine to get you through the day. Why not try a…
