The timing issue...timing is important in many things, but according to hormone benefits, especially when you eat!

Realizing that all these hormonally driven food rules could be a bit...much...Dr. Turner advocates a cheat day-where you just do as you please.  Here is the condensed version of her very strong timing suggestions:

• aim to eat every 4-5 hours, as this prevents excess insulin release and balances out the stress hormone cortisol, at the same times daily
• eat within an hour of rising, and never within the 3 hour period before bed (but if you must keep it light and high in protein, such as a whey and berries smoothie, or a chicken or shrimp and veggies stir fry
• as well as eggs, that smoothie above makes good breakfast too, as it is high in protein which helps to regulate appetite throughout the day.  Lunch is the best time for carbs, followed by dinner, or following a workout is good too
• always eat within 45 minutes of a workout, and that's the meal or snack that shouldn't contain fat at all
• never do weights on an empty stomach--you need energy for that, but cardio, if less than 30 minutes is ok
• no multi-tasking when it comes to eating--no tv, computer, computer, working, etc... Focus on chewing well and relaxing
• eat the protein on the plate first, as helps hustle the signals to the brain to notice that you've had enough
• if there is alcohol with the meal, save it for the end to enhance the hormones involved in appetite control and digestion
• cheat day--as you like it! (pp. 244-245)

Cheers and chao-