You can eat healthier eat your desk with a little planning – here’s how.

By: Joe Martinez, RPh, PDE, CMS, Founder of HME

Maybe you get stuck in front of the computer screen for what seems likes 20 minutes but in reality, it’s 2 hours and another missed meal or snack…it happens to me all too often to admit!

So, now you may be asking, Joe, why are you mentioning this in your blog this week?  

What does missing a meal and maybe eating less, have to do with healthy eating?


For one thing, there are many jobs and professions where the work is so time-intensive, or physically constraining, that eating healthy is nearly impossible. In today’s blog, we’d like to focus on these unsung hero’s – YOU.

Many work-at-home people are glued to their chair for most of the day and night. They are creating, designing or just getting their job done.

This job atmosphere can be so intense, chaotic and dizzying at times, that there’s hardly a moment to eat more than a slice of pizza or a chocolate bar for lunch.

Sound familiar? It does to me – that was my life in the early days of the pandemic working for many hours at a time at the dining room table.

You deserve good health too!

Here are five tips for those with focus-intensive jobs to help take back control of your health.  As a matter of fact, these tips can actually help anyone living “on the go” —

1) Make one change at a time – Don’t try to change everything at once. Baby steps will get you to where you want to go and even be more successful in the long-term. Set a “snack timer” for a 10-miunute snack break every 2 hours or so.

2) Celebrate each success – Shout “Yeah!” when there is progress, but don’t get down on yourself if you fall off the cart. Dust yourself off and keep moving forward.

3) Have fun with your meals –In a pinch, consider a small container of yogurt or nuts as a healthy snack that takes little time to prepare.  Also, you can enjoy a variety of foods when eaten in moderation.  Don’t worry – go ahead and taste.

4) Hydrate – Water is the elixir of life and be sure to drink lots of it.  In case you missed that, we can all probably increase our water intake.

5) Continue to act – As they say, “The journey of a thousand miles begins with the first step…”  In our case, it’s mostly a 4 ft by 6 ft area at the desk, but you get the idea.

Well, there you have it.   EAT WELL.  LIVE WELL.

At Healthy Meal Express, our experienced Chefs, Nutritionists and Culinary Medicine specialists are constantly creating new Culinary Medicine meals to support people wanting to eat better, eat right or make it easier to follow your doctor’s suggestions.


Check us out on:

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* Always check with your doctor or healthcare professional before making any changes to your diet or exercise routine.

** Culinary Medicine combines the art of food with the evidence-based science of medicine to support traditional medical therapies and to help people get better results.