Millions of people are working from home for the first time this week. I have been working from home almost exclusively for more than 4 years now, and will explain in this article how I accomplish 3 of the most crucial nutritional factors during my daily routine.
1: Coffee or Tea
Coffee or tea keeps your mind moving and adds a little bit of motivational energy during the low spots. So, quite important to many of us to keep pace on our daily taskload. Doubtless many people have Keurig cups or coffee machines already at home, but for those just starting to look for a home coffee solution I would recommend a French press.
A French press works with ground coffee or loose tea. You place your coffee or tea in the vessel, fill the container with near-boiling water, and then cap it with the filter / lid. Once a few minutes are past, you simply depress the plunger and pour into your cup. A simple and resilient system that’ll work with stored coffee and doesn’t require electrical power.
When it comes to coffee or tea selections, I’m happy with standard Folgers or store-brand coffee, but your mileage may vary.
2: Smoothies
Smoothies are an excellent way to get your daily nutrition. I usually have 2, and sometimes 3 or more a week. If I have these around lunch they will keep me going until late. Here are my tips for smoothies.
Blenders should be powerful enough to crush ice, which many standard blenders are – I use the Hamilton Beach, with a purchase price of $20, and it’s lasted me for 5 years.
Ingredients overall should trend towards a good blend of protein, carbohydrates, and fat.
I generally use yogurt as a protein base (Mountain High yogurt offers the best balance of nutrition and cost in my book, plus it has a long shelf life of a month or more). If you do get yogurt, attempt to avoid the flavored types – just get plain. It’ll save money and be healthier.
Fruits should tend towards more fibrous ones – strawberries, blackberries, blueberries and rasberries are my favorite. Mangos work well, while bananas are okay but have a bit too much sugar for my tastes.
Vegetables to add to smoothies are spinach, kale, and beets. Spinach blends right in and is tasteless, so one can load up on it. Kale has a stronger flavor and texture. Beets should be chopped small, and kept in proportion to fruits as I’m not huge on their taste alone. Note, if one is often making these shakes then one should consider blanching your kale / spinach to avoid kidney stones.
Healthy fats will help keep you fuller, provide a creamy texture and moderate your blood sugar response. In addition to the aforementioned dairy products, I like using avocados for health fats. They’re not taste-detectable in the final product, but really enhance the flavor of your main ingredients and the overall texture. Failing avocados, one can use a couple eggs. One thing I’ve recently been using is canned coconut milk – it’s shelf stable and tastes great.
3: Meal Preps
During the week, especially on busy days, we don’t have time to step away from the “office” or from our work for the hour or so it takes to cook and eat a full meal. That’s why it’s important to have some ways of getting quick nutrition with minimal prep work. In these situations, having meals prepped is huge for keeping your nutrition on point, and keeping your mind and body running smoothly.
To start with, on a weekend or early in the week I will make a large batch of rice or pasta. Think 8 to 14 cups’ worth, or whatever amount will fill your largest Tupperware. Throw the cooked pasta, rice, beans, lentils, or other staple in the fridge. Now, during the week you can quickly chop or fry fresh vegetables, cuts of meat, or other carbs (ideally in a cast iron pan) and then throw in your already-prepped rice / pasta. Voila, you have a fresh, hot meal and it doesn’t have to be the same one every time – you throw in some extra rice for your egg scramble and it becomes a hearty breakfast burrito, you try pasta with different veggies and meats, or you can throw in rice or beans to canned soups / stews for added protein.
These 3 techniques are how I’ve met 60-80% of my nutritional needs during many weeks. I have lacked a car for the last 2 months, and getting around entirely by bike, so started cooking even more than I had before. After a while of meeting your own nutritional needs, it becomes second nature to throw together your own meals each day, even though it’ll still take work.
I hope that this article can help you get started with a workable kitchen routine sooner. Please let me know if you have any questions or comments, and stay tuned to LiveResilient.org for more articles to come.
