Women

7.    The day you'll work through dinner and get home at 10pm.

Beware: A white bread roll after 5pm. Later in the day blood sugar is like a Rusty Ferris wheel (gets stuck at the top).

By being prepared, you can ensure a healthy meal, eliminate/reduce lose of focus and avoid having to spend time you don’t have preparing something for dinner.

By being prepared, you can ensure a healthy meal, eliminate/reduce lose of focus and avoid having to spend time you don’t have preparing something for dinner.

Night noshing is becoming increasingly common, as Aussies clock up longer hours (so much for our rep as lazy beach bums). If you know you are going to be at work until all hours, Newham recommends taking last night’s leftovers to work with you. “That way you will know you are getting a meal that adheres to your eating plan.” Dr. Harwin advises preparing a meal especially for the candle burning occasion. “Take a low Glycaemic index (Gl) or Glycaemic load (GL) meal,” she says, explaining that “insulin works on a cycle and after approximately 5pm, it is not as effective at reducing blood sugar levels”. That means you need a low-carb meal in the evening (if you need a carb fix, load up in the morning, as the old saying goes). That’s all well and good for foreseen circumstance, but what if the boss throws you a curly one? Don’t wait until your stomach’s playing Auld Lang Syne to get food. “Go out at lunch and purchase a wrap for later with plenty of green leafy veg with maybe some chicken, tuna or ham,” Newham advises. By being prepared, you can ensure a healthy meal, eliminate/reduce lose of focus and avoid having to spend time you don’t have preparing something for dinner.

8.    The day you're working night shift and you sleep until 4pm to work through to 7am.

Beware: Skipping breakfast when you get home will set you up for midday munchies.

Skipping breakfast when you get home will set you up for midday munchies

Skipping breakfast when you get home will set you up for midday munchies

Snacking is to shift work as water is to tap. Shift work can seriously mess with your body's natural rhythms, leaving it as confused as Dame Edna halfway through a costume change. Adjusting your brain chemistry to adapt to night shift can be difficult, not only socially, but also physically and mentally. Newham suggests eating foods high in magnesium, such as squash, pumpkin and even dark chocolate. “Magnesium is essential for your nervous system and will help your body relax and sleep when needed.” A good B-vitamin supplement at the beginning of your shift is an investment, Newham says. For on the job snacks, ditch the charity loIlies and opt for lower Gb fruit like apples are filling, fiber rich and they help to boost energy without creating energy slumps later on. When you wake from a night shift, eat a big healthy breakfast this is when your body is best equipped to handle blood sugar fluctuations.

9.    The day you start your weight loss plan and dread the smell of Carbonara coming over the partition.

Beware: Denying yourself the pleasure of food, or going hungry, comes with a binge guarantee stronger than DJs' return policy.

While the carbonara might smell great, the added cream and fat will not help you remove your extra calories. To avoid feeling deprived (or overpowered) in the face of temptation, Dr. Harwin advises eating regularly. "It's hard to avoid temptation when you're starving; plan your day, so you have meals ready." A 10-minute walk has been shown to reduce cravings, Dr. Harwin advises. But don't think that's the end of enjoying food. Newham suggests making an effort to make lunch exciting. "Try adding chili, coriander or lemon grass to a meal to give it a Thai flavor," she suggests. Tuscan or Mexican seasoning will also make your beef or chicken "simply taste yum". If you're doing the salad thing, dress it up with lemon or lime with flaxseed oil. "A bit of additional flavor can take something from bland to amazing."

10.  The day when your tummy keeps grumbling every time you walk past the cookie jar.

Beware: Eating cookies on an empty stomach is like throwing a tenner in the bin - it will disappear with nothing to show for it.

Eating cookies on an empty stomach is like throwing a tenner in the bin - it will disappear with nothing to show for it.

Eating cookies on an empty stomach is like throwing a tenner in the bin - it will disappear with nothing to show for it.

You need to ask yourself, have I eaten enough? If your tummy sounds like Mt Etna (and you haven't eaten dicey seafood), the answer is probably 'no'. To fix it, and indemnify yourself against overeating later, try eating smaller meals more regularly. Make sure snacks have plenty of protein look to nuts and seeds, or even dried fruit. You could also get in on the protein shake buzz to curb your hunger, Newham suggests. If you feel like a bottomless pit for more than a couple of days, you may need to up your fiber intake. "Try munching on raw vegies such as broccoli, carrot or cucumber throughout the day," Newham says. Of course nobody ever died from eating a cookie (that we know of), so if you actually feel like a cookie for reasons other than nagging hunger go ahead. To promote satisfaction from one, not 20, "eat it slowly, enjoy the flavor, the feel, the smell, the experience," says Dr. Harwin. "Eating it slowly gives you time for your brain to realize you're not hungry. You can also try eating a salad first to mostly fill your stomach first."

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