WEBVTT - #WFH: How to Avoid Eating All Day While Working From Home 0:00:00.080 --> 0:00:04.320 It's Wednesday, March. I'm Oscar Ramiraz from the Daily Dive 0:00:04.440 --> 0:00:08.039 podcast in Los Angeles, and this is your daily coronavirus update. 0:00:09.160 --> 0:00:11.600 As many people are working remotely from home, they are 0:00:11.640 --> 0:00:14.240 closer than ever to a fully stocked fridge and pantry. 0:00:14.440 --> 0:00:17.200 Due to all that panic buying, it could be harder 0:00:17.239 --> 0:00:19.560 than ever to avoid eating all day. But now is 0:00:19.560 --> 0:00:21.919 the time to set a good eating schedule, keep using 0:00:21.920 --> 0:00:24.840 fresh produce, and try not to eat pasta the whole time. 0:00:25.480 --> 0:00:29.080 Hillary Poko wits contributor to The Wall Street Journal, joins 0:00:29.160 --> 0:00:31.400 us for how to avoid eating too much while working 0:00:31.480 --> 0:00:34.880 from home. Thanks for joining us, Hillary, I wanted to 0:00:34.920 --> 0:00:38.600 talk about some other life aspects that are going on 0:00:39.080 --> 0:00:43.320 while everybody is practicing safe and appropriate social distancing. In 0:00:43.360 --> 0:00:46.280 a lot of cases, people are working from home remotely 0:00:46.360 --> 0:00:49.559 if they can, and working from home wherever you're at, 0:00:49.600 --> 0:00:51.760 in your home office, in your living room, wherever you're at, 0:00:52.040 --> 0:00:56.000 you're not too far away from the refrigerator, and there's 0:00:56.080 --> 0:00:58.600 this situation where people get in where you might be 0:00:58.680 --> 0:01:00.880 eating a little too much. I know that's been happening 0:01:00.880 --> 0:01:03.160 to me. I've been sleeping a bunch of extra I've 0:01:03.160 --> 0:01:06.000 been eating a lot extra. So help us out with that, Hillary, 0:01:06.040 --> 0:01:09.440 How can we stop from eating all day long when 0:01:09.440 --> 0:01:12.720 we're just at home. And one of the bigger problems 0:01:12.880 --> 0:01:15.679 is that for many of us, like our kitchen and 0:01:15.840 --> 0:01:19.280 pantry has never been so well stopped from all of 0:01:19.319 --> 0:01:23.640 the buying and everything the panic buying exactly. And one 0:01:23.680 --> 0:01:26.039 of the main reasons I was interested in this is 0:01:26.080 --> 0:01:29.840 because we were thinking about it. And every supermarket that 0:01:29.920 --> 0:01:32.800 I saw, whether it's on social media or out in 0:01:32.800 --> 0:01:38.160 the world, the emptiest food aisles were bread and pasta, 0:01:38.319 --> 0:01:41.000 right and the freezer atly frozen pizza, frozen dinner, is 0:01:41.000 --> 0:01:42.680 a lot of that things. So many of us are 0:01:42.680 --> 0:01:45.520 working from home all day who are not accustomed to it. 0:01:45.680 --> 0:01:49.080 There's the kitchen is right there. We're in this sort 0:01:49.080 --> 0:01:53.560 of stressful, disruptive time, and there's a lot of sort 0:01:53.560 --> 0:01:56.440 of wandering around that goes on when you're trying to 0:01:56.440 --> 0:01:58.280 figure out what to do, and you end up in 0:01:58.320 --> 0:02:01.559 the kitchen inevitibly. And so I talked to a bunch 0:02:01.560 --> 0:02:04.800 of nutritionists and dieticians and chefs to try and figure 0:02:04.840 --> 0:02:08.079 out what's the best way to curb that constant comfort 0:02:08.160 --> 0:02:10.880 grazing or just eating out of boredom. And the one 0:02:10.919 --> 0:02:13.720 thing that all of them said is to make a 0:02:13.760 --> 0:02:16.880 schedule and to make sure that you're eating on a schedule. 0:02:16.880 --> 0:02:18.720 And it doesn't mean that you have to like plan 0:02:18.800 --> 0:02:21.920 out your menus or anything, but they just mean, if 0:02:21.960 --> 0:02:24.519 you're someone who eats three meals today, schedulet's say, Okay, 0:02:24.520 --> 0:02:26.240 I'm going to have breakfast at nine am, I'm going 0:02:26.280 --> 0:02:28.840 to have lunch at noon, and dinner at whatever time. 0:02:29.000 --> 0:02:32.200 Because that adds structure to your day, so that cuts 0:02:32.200 --> 0:02:34.400 down on sort of the wandering. Yeah, just because your 0:02:34.440 --> 0:02:36.760 home and you can do whatever you want when you want, 0:02:36.840 --> 0:02:38.880 you should really keep that structure that's going to help 0:02:39.120 --> 0:02:41.560 keep you healthy and keep your body in that routine 0:02:41.639 --> 0:02:43.360 that it really needs. One of the things I know 0:02:43.440 --> 0:02:46.239 is an article fresh produce. You were talking about how 0:02:46.280 --> 0:02:50.280 people attack the aisles, the panic buying, trying to get 0:02:50.440 --> 0:02:53.160 foods and things that would last a long time in 0:02:53.200 --> 0:02:55.320 the case that they had to be quarantined for two weeks, 0:02:55.400 --> 0:02:57.840 things like that. But people should not forget about that 0:02:57.919 --> 0:03:01.639 fresh produce. Every store that I went to, I saw 0:03:01.720 --> 0:03:04.800 people were belining it for the bread aisle and going 0:03:05.000 --> 0:03:08.560 right past the fresh produce. The produce bins looked like beautiful. 0:03:08.639 --> 0:03:11.120 They were like overflowing almost in some of the stories 0:03:11.160 --> 0:03:13.520 that I was in. And so the other thing is 0:03:13.560 --> 0:03:17.520 that don't be afraid to buy fresh produce. Fresh fruits 0:03:17.560 --> 0:03:21.000 and vegetables. Number one, you can freeze most of them 0:03:21.120 --> 0:03:24.080 and they don't lose their nutrition content just because you 0:03:24.120 --> 0:03:26.560 freeze them. So if you want to get fresh berries 0:03:26.680 --> 0:03:28.600 or whatever, you can freeze them and use them later 0:03:28.720 --> 0:03:31.280 in floot ease or to frost them. And the same 0:03:31.280 --> 0:03:34.079 thing with vegetables. But there are some fresh vegetables that 0:03:34.120 --> 0:03:40.280 do last quite a long time. I mean bell peppers, broccoli, holliflower, carrots, 0:03:40.600 --> 0:03:44.880 potatoes left forever. And then fruit like bananas, any kind 0:03:44.880 --> 0:03:47.760 of citrus fruit. So there are a lot of options 0:03:47.760 --> 0:03:50.200 for things that will last for laps of the ten 0:03:50.280 --> 0:03:54.000 days or so in the fridge. When we have things 0:03:54.000 --> 0:03:56.640 like this happened to we always rely back on our 0:03:56.680 --> 0:03:59.760 comfort foods. I know a lot of people love to 0:04:00.040 --> 0:04:03.240 have this kind of Italian food. Pasta is a huge thing, 0:04:03.680 --> 0:04:05.680 but that's another one you've got to be a little 0:04:05.680 --> 0:04:07.720 worry about. It can get tires some if you too 0:04:07.800 --> 0:04:09.760 much pasta, and then it's got a lot of carbs also, 0:04:10.480 --> 0:04:12.840 so we're stuck at home and there's a lot of carbs, 0:04:12.840 --> 0:04:15.240 and we just want something yummy that we're used to. 0:04:15.360 --> 0:04:18.560 And so I actually called some Italian chests or chefs 0:04:18.560 --> 0:04:21.640 that are known for, you know, Italian cooking, because one 0:04:21.640 --> 0:04:23.640 of things that you always hear is people say, oh, well, 0:04:23.760 --> 0:04:26.240 in Italy they eat pasta and pizza every day, so 0:04:26.520 --> 0:04:28.560 you know, and I'm pretty sure they don't eat it 0:04:28.760 --> 0:04:31.599 every day. But the other thing is that I talked 0:04:31.600 --> 0:04:35.040 to chef Alex Gorna Shelley of Food Network, and if 0:04:35.040 --> 0:04:37.640 you watch Chopped then you know her. She was like, listen, 0:04:37.680 --> 0:04:41.640 people want to eat those comfort foods and it's okay. 0:04:41.720 --> 0:04:44.920 And even if it's like boxta pasta and jar of sauce, 0:04:44.960 --> 0:04:48.839 like that's totally fine. Just try and increase the nutrition content. 0:04:48.920 --> 0:04:51.040 She says. The big question is how do you increase 0:04:51.080 --> 0:04:55.479 the nutrition content of that pasta and jarred sauce. And 0:04:55.680 --> 0:04:58.600 one of the easiest ways is to add a protein. 0:04:59.040 --> 0:05:00.960 She said that when she throwing up, her mom used 0:05:01.000 --> 0:05:03.200 to put a can of tuna into the sauce. But 0:05:03.240 --> 0:05:06.080 there are all kinds of other options. She suggested, even 0:05:06.080 --> 0:05:08.640 with candids, you can put chili in there, or ministrony 0:05:08.720 --> 0:05:12.279 soup or chicken meatball soup, or cook lentils chick peas. 0:05:12.839 --> 0:05:15.320 She also recommended putting the sauce. Some of them I'm 0:05:15.360 --> 0:05:20.120 gonna try later. Very good. It's all about the planning 0:05:20.240 --> 0:05:22.640 and looking ahead. We should be looking for foods that 0:05:22.760 --> 0:05:26.080 have multiple uses. Bananas you can eat by himself. You 0:05:26.120 --> 0:05:29.080 can make banana bread later. And they're also saying, just 0:05:29.160 --> 0:05:32.000 because there's this thought and I kind of feel this completely, 0:05:32.080 --> 0:05:33.920 the under the world is coming, so let's just eat 0:05:33.920 --> 0:05:35.920 a bunch of craft food. Maybe I'm goin to stay 0:05:35.960 --> 0:05:38.359 away from that stuff. And also this could be the 0:05:38.400 --> 0:05:41.360 time to try some of that intermittent fasting things like that, 0:05:41.640 --> 0:05:45.320 where if you're scheduling times to eat anyways, you can 0:05:45.360 --> 0:05:48.680 maybe try out some of these other diet routines. There 0:05:48.760 --> 0:05:51.080 is something to be said for it's all your regular 0:05:51.160 --> 0:05:53.760 routines are out the window. Why not try something new. 0:05:54.080 --> 0:05:57.400 And so one of the nutritionists I spoke to did 0:05:57.480 --> 0:06:02.400 mention periodic fasting or time restricted eating, and it sounds 0:06:02.400 --> 0:06:04.440 a little scary, but the way they talk about it 0:06:04.480 --> 0:06:07.320 is this, you just decide whether it's eight hours or 0:06:07.520 --> 0:06:09.880 twelve hours during the day. It's basically the idea that 0:06:09.920 --> 0:06:11.520 you're only going to eat during the day and you're 0:06:11.520 --> 0:06:14.520 not going to eat at night. So for example, you 0:06:14.520 --> 0:06:17.599 can decide, Okay, I'm not gonna eat breakfast until nine am, 0:06:17.720 --> 0:06:22.560 and I'm gonna stop eating after seven thirty PM or something. 0:06:23.000 --> 0:06:26.039 And I guess what they've found in studies is that 0:06:26.200 --> 0:06:29.320 when you restrict the amount of hours in the day 0:06:29.400 --> 0:06:32.200 that you have to just eat and graze, that people 0:06:32.279 --> 0:06:36.200 tend to consume less calories. So even something as seemingly 0:06:36.320 --> 0:06:40.160 simple as just delaying breakfast by half an hour and 0:06:40.400 --> 0:06:44.600 putting a hard cut off for dessert or whatever in 0:06:44.640 --> 0:06:48.159 the kitchen at night can really impact how your body 0:06:48.760 --> 0:06:51.599 craves food. I guess that apparently some studies show that 0:06:51.640 --> 0:06:55.599 it can reduce hunger. The other thing that was really 0:06:55.640 --> 0:06:58.839 interesting is that allows and said, now is not the 0:06:58.920 --> 0:07:03.520 time to try and deprive yourself completely. I mean, it 0:07:03.600 --> 0:07:07.720 is a stressful time. And think of a treat that 0:07:07.800 --> 0:07:10.520 you can give yourself. There's a little treat every day, 0:07:10.560 --> 0:07:13.920 but incorporated into your schedule. Don't just have like a 0:07:13.960 --> 0:07:16.000 bowl of M and M that you can dip into. 0:07:16.040 --> 0:07:18.760 The idea is you sit there and decide, okay, my 0:07:18.840 --> 0:07:21.720 treat is a cookie or a piece of chocolate or 0:07:21.760 --> 0:07:26.080 a scoop of ice cream or whatever. Decide okay, how 0:07:26.160 --> 0:07:28.160 much am I going to have? And they suggested even 0:07:28.200 --> 0:07:30.160 like putting in a little zip luf bag ahead of time, 0:07:30.240 --> 0:07:32.520 even if you just apportionate five minutes before you want 0:07:32.520 --> 0:07:34.400 to have it, but just sit there and think, Okay, 0:07:34.440 --> 0:07:37.560 what time of day do I feel most vulnerable? What 0:07:37.640 --> 0:07:39.720 time of day will I really enjoy eating this? And 0:07:39.760 --> 0:07:41.520 they say, think ahead of time where you want to 0:07:41.560 --> 0:07:43.560 be when you have it, like what you're gonna eat, 0:07:43.680 --> 0:07:45.560 where you're gonna be when you have it, And so 0:07:45.720 --> 0:07:48.280 you have that moment just to yourself, A little moment 0:07:48.320 --> 0:07:51.920 of indulgence in the day can make a difference. Hillary 0:07:52.760 --> 0:07:55.160 contributor to The Wall Street Journal, Thank you very much 0:07:55.160 --> 0:08:00.440 for joining us. Thank you. I'm Oscar room Eras and 0:08:00.480 --> 0:08:03.800 this has been your daily coronavirus update. Don't forget that. 0:08:03.880 --> 0:08:05.960 For today's big news stories, you can check me out 0:08:06.000 --> 0:08:09.040 on the Daily Dive podcast every Monday through Friday. So 0:08:09.120 --> 0:08:11.440 follow us on I Heart Radio or wherever you get 0:08:11.480 --> 0:08:12.080 your podcast.