Lunch is a half sandwich on sourdough from the Farmers Market, plus carrots and half banana.  The book I'm listening to talked about the power of volumetrics -- that you expect a certain volume of food regardless of calories and will feel "full" when you hit the volume rather than the calories.  Thus, piling the sandwich with veggies makes sense, and I added carrots for the volume, color, crunch -- I just love carrots.  Also tried to make this lunch last 20 minutes -- not possible for me.  I mean, what do you do for that 20 minutes?  To me, there's only about 5 minutes of real eating here, so do you sit and look at the wall?  I know you're supposed to concentrate on the food, the flavors, etc., but that's not me.  So, I decided that reading the paper might distract me enough to stop eating for little spells.  I got this meal up to 12 full minutes, and it felt reallly slow.