the working lunch

guest blogger: deborah enos, certified nutritionist, aka “the health coach for busy people.” deborah’s clients include costco wholesale, caterpillar and nbc. 

until recently, i thought i had a good working routine for lunch. if you ever came to see me at lunchtime, you’d find me hunkered over my keyboard, carrot sticks in hand. the lunch was healthy, and i saved about 20 minutes that i could later use however i’d like: starting dinner earlier; spending time with family; or getting an extra exercise session in after work.

all was well with my theory until i read a study on the subject. the study found that people who ate while working (or gaming) on the computer would later eat more than those who weren’t distracted by the computer during their meal. when we aren’t paying attention to what we’re eating, it’s as if the mind doesn’t register the meal and our stomachs end up grumbling too soon after. i knew it was time to change my habits.

i think we all know that if we watch tv when we eat, we consume more calories. but this was the first study i read that showed how the effects of mindless eating can persist throughout the day.

in the process of changing my habits, i went through a period of trial and error before i landed on these three tips that work for me…

  1. book lunch with a friend. at least one day a week i get away from my desk to enjoy a good meal and great conversation.
  2. i resolve to eat at least part of my lunch away from my desk every single day. i might eat carrot sticks & hummus at my desk, but then i take the rest of my lunch to the break room and pray i run into someone!
  3. i take a green tea walk. i make a cup of tea, usually an hour before lunch, and then i come up with an excuse to go outside and enjoy the fresh air.

extra quick tip! i take a special lunch to work that helps me to stay energized, focused and even lose weight. here’s the recipe for my kale & popchips high energy salad!

kale & popchips high energy salad


  • 1 bag of costco kale
  • 5 cloves of chopped garlic (i use the christopher ranch, already peeled)
  • juice of 2 lemons
  • ¼ cup of olive oil
  • 1 avocado, cubed
  • 1 single serve bag of original popchips
  • protein source: either leftover chicken or even ½ can of garbanzo beans


  • wash and dry ¼ bag of the costco kale (you can certainly use more, makes great leftovers for lunch)
  • place kale in large bowl and add the garlic, lemon, olive oil & avocado
  • mix the dressing with the kale and add salt & pepper to taste
  • add chopped chicken (or garbanzo beans) to boost the protein content which makes this a complete meal.
  • sprinkle with crumbled popchips.
  • dig in!

hungry for more? follow @deborahenos for more tasty tips!

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