Calorie Intake: What Time Of The Day Should You Eat The Most?

Food is fuel, we need it all throughout the day. It’s what gives us energy and strength to keep our bodies functioning.

In targeting a healthy lifestyle, smart eating, and weight loss, the most under-rated strategy is timing.

Let me ask, are you a breakfast fanatic, an early luncher or a late-night snacker? These may all have effects on your body.

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First things first, do not skip breakfast. This is something you will always hear from experts and dietitians. Ideally, you should always eat breakfast within an hour of waking up. About 4 or 5 hours subsequent to that, you should have lunch, and a couple hours after that, dinner.

If you delay these times, you’re going to be hungry, and the hungrier you are, the more likely you are going to overeat your next meal, which will cause weight gain if done as a habit.

The second diet rule to remember, just like breakfast, do not to skip dinner. Many people make the mistake of not eating at night. Calories get burned up no matter when you eat them, so theoretically it’s not a big deal to eat after dark. The secret here is not to overdo your dinner. You need to have dinner more than three before you go to bed. With that, you can make sure that the food you’ve eaten is properly digested.  Eating close to bedtime heightens your blood sugar and insulin, which may give you a hard time falling asleep.

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To conclude:

Your last meal should be the lightest of the day. You need to go to sleep feeling light, not stuffed. This way, you’ll wake up hungry for breakfast, and you’re most likely not to skip.

Keeping track of what you’re supposed to eat to stay healthy can already be overwhelming, but it turns out that when and what time of the day you eat can also be important for keeping your weight in control and at its best.

Controlling Your Weight: Here’s What You Need To Know

Is weighing something you do regularly? Does it scare you, or motivate you? Or are you one of those who never steps on weighing scale? For many people, the scale is a source of stress and self-esteem, or a measure of progress.

How often should we scale ourselves to track improvement?

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If you weigh yourself every day, listen up. You think you’re tracking yourself well, but you’re most likely putting yourself into something that’s not so good. Weighing every single day has been linked to eating disorders, and some experts argue that the distress and discouragement caused by a daily weight check could cause people to go off their weight loss diets.

Changes in your weight shouldn’t freak you out. Your weight varies all the way through the day. It can even change every time you eat and drink. When you look at it close enough, there is no point to weighing yourself every day — and most definitely not multiple times a day.

“Weight” is more than just fat or muscle. Many factors can contribute to our weight changes, like body fluid fluctuations – the amount of water you drink, your sodium consumption, or maybe you just haven’t gone to the bathroom yet. Yes, I know, it counts. All of these things influence your weight.

Experts recommend that you weight yourself once a week. Let’s be more precise, shall we? If you’re really eager to lose weight and you want to monitor it closely, how about you weigh yourself on the same time, same day of the week, same clothing, and most importantly, on the same scale? The best time to weigh yourself is first thing in the morning before eating or drinking anything.

What you shouldn’t do is to never weigh yourself. Never weighing yourself and determining how “healthy” you are only by how you feel, isn’t actually a good idea. Knowing that number on the scale can tell you how healthy you are. Even if you aren’t on diet, experts suggest you still weigh yourself once a week, or at least twice a week.

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Some people are very motivated by not only the scale but by seeing inches. So along with weighing yourself, you can also check your body measurements and how your clothes fit you.

Take it easy on the weighing scale. As long as you use your weight for what it is and ignore it for what it isn’t, it’s a useful tool for tracking your progress.

What Happens When You Quit Caffeine?

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Are you one of those people who can’t remember a time when they didn’t consume caffeine, either in the form of soda, tea, or coffee?

According to LiveStrong, when you use caffeine on a daily basis, your body grows familiar to it and you need gradually higher amounts to experience the same alertness and enhanced concentration.

It can also be an addiction – like drugs, alcohol and smoking.

Billions of people worldwide drink coffee or some form of caffeine every day, and that isn’t anything new.  There are negative effects to it and there are also positive effects to it. Caffeine is generally accepted as safe for consumption in moderation.

If you know you’re a bit hooked with this stimulant, here’s what happens to your body is quit taking caffeine:

  1. You’ll lose weight.

The average person realizes how many calories they are consuming with their caffeinated drinks. We should all be aware that even just a bit of cream and sugar in your coffee mug could easily put you at 200-plus calories per serving.

  1. You’ll feel calmer.

Caffeine, being the stimulant that it is, means it rises and awakens your nervous system. Caffeine triggers a release of adrenaline which puts you, without reason, into ‘fight or flight’ mode. This can cause a heightening of blood pressure. If you don’t take caffeine anymore, you’ll be at your natural state.

  1. You’ll sleep better.

Caffeine can greatly lessen the amount and quality of sleep. A caffeine boost even 6 hours before bedtime can disturb sleep later on that night. The result? You’ll be waking up groggily and craving for more caffeine, such as your morning coffee. It’s a cycle. Avoid caffeine products 10 hours before bed.

  1. You’ll notice fewer headaches.

Caffeine is a major set off for headaches and migraine. Any adjustment in your normal daily caffeine consumption can result in a caffeine withdrawal headache.

  1. You’ll experience better digestion.

Coffee is acidic, and contains compounds that can irritate the lining of the digestive tract. It can cause indigestion, heartburn and irritable bowel syndrome.  Quitting caffeine is a great way to show your digestive system some gentleness.

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Feeling inspired to kick the coffee habit?  Too much caffeine can wreck havoc on your health!  If you’d like to break a caffeine addiction with minimum of withdrawal symptoms, contact your doctor to get some help. Caffeine withdrawal duration typically lasts for 2 days to about a week.

Digital Detox

Do you check your phone as you wake up in the morning? Do you lose sleep over reading Facebook statuses in the middle of the night? You could be a candidate for digital detox.

We know within ourselves that we spend too much time simultaneously refreshing our inbox, texting a friend, updating our status, and posting our dinner in Instagram, but we can’t help it anyway.

Detox means cleaning. Detox is usually associated to drugs, cigarettes and alcohol, but digital detox can also be done.

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Digital detox refers to a period of time which a person refrains from using electronic devices for entertainment, fun and pleasure. It’s an opportunity to decrease stress or focus on social interaction in the physical world, and focus on the physical world instead.

The benefits of digital detox are enhanced creativity, more concentration, and improved interpersonal connections.

In this article, you will find tips on how to start with your digital detox, and why they’re all good for you every once in a while.

  1. “Lights out” means lights out.

Mean it when you say you’re going to bed.  To make this easier, put your phone somewhere farther rather than beside your bed. You simply must create a nightly digital sundown to support your physical and mental health. You will notice production, sleep quality and mood.

  1. Disable all push notifications.

The beeps, rings, buzzes, alerts from Facebook, Twitter and email disrupt your day and your thought process. Turning off push notifications will make you check your messages only when you intend to, not because something appeared on your screen.

  1. Having some thoughts? Grab your pen and paper.

Your brain, wrists and fingers will love you for this. Your thoughts will be much better written down, with your own handwriting. Your body and soul will feel more liberated. Make notes, doodle during dull meetings, write a love song or start sketching. Feeling like you need to read? Grab a paperback, not your screen.

  1. Go out.

Spending some time outdoors – whether it’s a picnic, a jog or a day at the beach – can relax and relieve stress, especially without your phone.  This will give you more time to reflect, appreciate and think rather than indulging in your phone.

  1. Learn from your experience.

What have you learned from the experience? Did your eyes, fingers, and wrists get relief? Did your mind get a clearer and freer feel? Take a moment to ponder.

Digital detox, especially if it’s your first time, shouldn’t be done forcibly. Too many people fail to appreciate being in the moment and allowing themselves to resist the urge to log onto their laptops, mobiles and tablets. You can start with a simple 3-day digital detox. That short duration can already make you realize things. If it worked for you, go for a week, then another one every once in a while.

Digital detox could be made more formal by introducing meditation into a daily routine. Enjoy the silence!

Smart Phones: It Harms Your Health

Let’s admit it, technology, specifically our phones, have saved us and is still saving is from a lot of inconvenience in life. Sure, it’s a lifesaver, it’s got informative apps, an effective multi-tasker, but it can cause significant physical and emotional health problems for those who you use it a little bit too much. Experts have come up with real condition of a  no-mobile-phone phobia, which is called “nomophobia.

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Below are the risks of being too hooked on our smartphones.

  1. Our phones are loaded with germs.

We may not feel it or notice it, but studies have shown that there is a disturbing amount of germs found on our phone, and it’s not joke. According to Phonesoap, our smart phones have 18x more harmful bacteria than that handle in a public restroom we all try to avoid. We have to be mindful of where we’re setting our phone down.

  1. Our phones cause dangerous distractions.

Crossing the streets, driving, and going down the stairs are examples of the common accidents our phones can put us in. We are continuously attending to multiple tasks but it is only ‘partial’ attention. Even when we’re not using it, our smartphones still distract us!

  1. Our phones keep us up at night.

You think it’s keeping you busy, but the exposure to artificial light before going to bed is what’s suppressing your brain’s ability to release melatonin, the hormone that regulates your sleep cycle. With that, losing sleep can lead to all sorts of health problems, including depression, weight gain, and even some serious diseases.

  1. Our phones damage our eyes.

Headaches, eyestrain, blurred vision, dizziness, and dry eyes – our phones are a huge culprit. According to Digital Trends, many of us, especially those who work on a computer all day, spend most of our waking lives staring at screens. reveals that a third of adults spend more than 9 hours every day on digital devices.

  1. Our phones affect our posture.

Using our phones cause us to look down and bend our necks. Unfortunately, we do not notice what effects it can bring in the long run. The human head is not weightless, it turns out, when you tilt it forward, it’s pulling the spine in a way that your spine isn’t meant to be pulled on so frequently. Constantly looking down at an angle places enormous strain on the spine and can result in permanent harm.

You know you have nomophobia when there’s anxiety and stress over missing out on a text or Facebook update.  

It’s probably not the first time you’ve been warned about texting and using your phone too much, but here’s to remind you again.

We are all hyped and holed with technology, that we don’t notice how it damages our health in more ways than one.

Sunburn: What To Do And How To Cure It

We know what to eat to cure and lessen the chances of sunburn and we know how to prevent it, but what if you still get sunburned at some parts of your body?

Sunburn sometimes takes four to six hours for the symptoms to develop. What do we do now that it’s there?

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Despite your best efforts to shield your skin from sun damage with sunscreen and prevention tips, you’ve gotten this painful, reddish, and swelling sunburn. Yikes!

Here are some tips on what you should immediately do as soon as you start feeling the pain.

  1. Hydrate yourself.

Sunburn also means you have lost water from your skin. You may feel dehydrated and fatigued. Signs of dehydration are dry mouth, thirst, reduced urination, headache, dizziness and sleepiness. Start drinking water without delay and keep drinking until it refreshes you. Coconut water can also be a good alternative.

  1. Cold compress.

Following a burn, your skin is inflamed. You’ll definitely get relief from the burns with damping your body with cold water with cloth warms or ice packs. Apply several times a day for quicker and longer results.

  1. Avoid soap.

Soap can only dry and irritate burned skin. This also goes for bubble baths. If you must use soap, make sure to use a very mild one and rinse it all well. Make sure not to rub your skin, or you’ll irritate it further.

  1. Watch out for blisters.

Blisters mean you’ve reached second degree burn. Watch out for them and leave it all alone. Don’t pop them. Don’t touch them. They usually heal on their own, but if you think your skin might be infected, you may want to call medical attention on medications you can put.

  1. Moisturize your skin.

Moisturizing the skin is as good as a prevention tip and a remedy. When you’re sunburned, you’re skin is dry and it causes cells and blood vessels to leak, drying the skin out even further. Cool baths and compresses will make you feel better but to prevent from even more drying, apply moisturizer straight away after you soak. Fun fact: You can put your moisturizer in the refrigerator for a more relieving effect.

While you are still coping with the pain of sunburn, make sure to stay out of the sun. Sunburn is a temporary condition but a result of skin receiving too much exposure from the sun’s UV rays can result in long-lasting damage to the skin.

Always be aware of your exposure to the sun.

Sunburn: Prevent It

Let’s get this straight: We all know the best prevention from sunburn is not exposing yourself under the sun for too long.

But what if the situation calls you to do so?

Unfortunately, it’s true that too much sun exposure results in sunburn, which may increase risk of skin cancer.

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To prevent our skin from getting burnt from the sun, we should prepare our body mind and body for it.

Here are some ways you can do to lower your possibility of getting sunburned:

  1. Protect your face and eyes by wearing a wide-brimmed hat and sunglasses.

It’s hard to put sunscreen around your eyes. The skin around these areas is much thinner than other areas of your body and is more at risk for premature wrinkling. Plus, sunburn on your face can be twice as painful as the other parts of your body. When going outdoors at on a sunny day, make it a habit to wear sunglasses. You may offer your eyes the best protection outdoors by choosing the highest UV protection-rated sunglasses.

  1. Stay out of the sun during peak hours.

The peak hours are between 10 a.m. and 4 p.m. The sun’s rays are strongest during these hours, so try to schedule outdoor activities for other times. If that’s not possible, seek shade as much as you can.

  1. Cover up.

Consider wearing clothing that covers your arms and legs. Some clothes have labels such as “ultraviolet protection factor (UPF)” which says how efficiently a fabric blocks damaging sunlight. Studies have also shown that dark colors offer more protection.

  1. Use sunscreen generously.

One of the worst things to forget when going out to the beach is sunscreen. A broad-spectrum sunscreen with an SPF of 15 or greater is ideal. Many people make the mistake of not putting sunscreen at the hard places to reach such as the backs of your knees, back of your neck, elbows and back of your ears. You shouldn’t forget those parts, too.

  1. Purposefully tanning isn’t good.

Tanning isn’t a good idea, neither is tanning oils. Tanning increases the long-term consequences of sun exposure, such as skin cancer and wrinkling. Tanning oils enhance the effects of ultraviolet rays and worsen a burn. Just like cooking oil.

  1. Moisturize your skin.

Before and after going out to the sun, ideally before leaving the sun and when you get home, moisturize your face and skin. This will not only moisturize your skin to prevent dryness, but will also give you additional metabolic benefits. You can also get relief from the heat once you moisturize as you get home, after you shower.

For your information, the sun not only causes sunburns but can cause heat exhaustion and heat stroke.

Sunburn hurts big time, so it’s important to prepare for sun exposure, especially if you plan to be out in the sun for a few hours.