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How to eat well, while being in the office

Chowing down the sandwich

Come on, let’s face it guys. You do quickly chow down a sandwich with your eyes glued to your smartphone. Why does this happen? Because it has become such a work-obsessed society that we tend to forget the notion of taking a break.


Being the professional athlete

Michael “Dr. Woody” Woodward, PhD, organizational psychologist and author of The YOU Plan says it clearly: “Just like professional athletes, we all need the energy from calories for our minds to function at their best. And we all need a little time to recharge, too.”


Read it, again: PROFESSIONAL ATHLETE! Yes, that’s you! Just because it’s your brain running, it doesn’t mean you are so different from a professional athlete! What you do during your midday break might vary depending on your job, company culture or personal priorities, but I learned this on my own skin:


  • Don’t trash your lunch break because it’s “free time”. Time is a non-renewable resource, wherever you are, whatever the time of day. Try your best to plan it out and make the most of it.
  • Take a real break. Breaking from work for 60 seconds to quickly eat your lunch at your desk doesn’t count. In order to get a period of true respite, the time has to involve an actual break from work.
  • You are not superman or wonder-woman. Don’t try to look like the company super-hero and starve yourself for the sake of being a hard worker or checking off another “to-do” item.
  • Be cool. Do you really think your boss will like you more just because every day you transform lunch-time into working-time? There are two options only: (a) your boss is taking advantage of you, (b) your boss is thinking you are stupid. Both options are really bad.
  • Enjoy your food. If you have a favorite place or a particular food you enjoy make sure to go and enjoy it at least once a week. You only live once.
  • Make new friends. Use the time to connect with someone new. Take some time to get out of the office, grab a sit down lunch, and get to know your co-workers.
  • Catch up with old friends. If you have a friend who works nearby, try to meet him or her during lunch occasionally. Remember, your personal life needs tending to just as much as your work-life, so be sure to take the spare time you have and use it to fulfill your personal needs.
  • Have a system for dealing with your absence. This will allow people inside and outside the company to know when you will be back, how to contact you in an emergency or have an alternative point of contact.
  • Re-energize. Take a walk outside, visit the gym or meditate. A quick dose of sunlight and fresh air is the perfect elixir for the midday blues.
  • Social networking. Even if you’re perfectly happy in your job, and you’re not looking for a new one, it can’t hurt to continuously build and maintain your professional network.
  • Avoid all screens. Try to stay away from your digital devices. Give your eyes a break. Most office jobs require you to stare at a screen all day—so try to avoid that during lunch.
  • Full 60 minutes. Don’t take too long or too short of a break. If you’re allotted an hour for lunch, take it. Maybe not every day, but when you can, use the full sixty minutes.


AUTHOR - Andrea Billi

Google Plus: +Andrea Billi

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