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Research Says It’s Healthier To Breakfast Like A King, Lunch Like A Prince And Dine Like A Beggar

Research Says It’s Healthier To Breakfast Like A King, Lunch Like A Prince And Dine Like A Beggar

Many of us are rushing to get to work in the morning, or to start with our daily chores, so we tend just to grab something to eat on the go, and eat the largest meal for dinner, when we have the time to sit down and eat. Most of the dietary recommendations focus on what we should eat, yet, when do we eat is equally, if not more important. A recent research[1] indicates that we can lose more weight if we consume more calories in the morning and less in the evening. Thus, if you “breakfast like a king, lunch like a prince and dine like a beggar”, you can be healthier and thinner.

Late-night overeating leads to indigestion and influences your metabolism

Your metabolism is getting slower as the day goes by, and it also slows down when you skip a meal. That is why it is important to have a large breakfast every morning to have enough time to burn the calories and boost your metabolism, whereas the large intake of calories in the evening leaves less time for them to be processed properly. In addition to slowing down your metabolism, when you eat a large meal latter in the day, it can lead to indigestion, which causes stomach pain and bloating. It takes around three hours for food you ate to digest, thus if you eat late and go to bed soon afterward, it means you have a lot of undigested food and acid in the stomach, which increases your chance for acid reflux.

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People whose biggest meal of the day is breakfast have a reduced desire to eat later, so they end up consuming fewer calories during the rest of the day, and they have good concentration and more energy to perform everyday tasks, and in return, their mood improves. Another healthy benefit of eating a big breakfast is that it can improve your blood sugar levels.

When you eat may be more important than what you eat

San Raffaele Rome Open University conducted a research[2] on a group of 18 women who consumed the same amount of calories, however, one group of women ate more calories in the first half of the day, while the other group ate more calories in the second half of the day.

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The results showed that the women who consumed more calories in the first half of the day lost more weight than the other group, and their sugar levels improved as well. This proves that even if we eat the same amount of food, if we eat more calories until the afternoon, we can experience weight loss since our bodies are programmed to burn the calories in the first half of the day, and store energy supplies during the night.

Plan your diet carefully

You should plan your diet so as to consume one-third of your daily calories intake in the morning. For breakfast, you should focus on eating more proteins and fewer carbohydrates and fats. You can start your day with protein-rich foods, such as Greek yogurt, egg whites, cottage cheese, smoked salmon, turkey breast and tofu. You can also include healthy carbs, such as whole grains, oatmeal, nuts, fruits and vegetables. If you want to eat something sweet, take a little piece of dark chocolate. Generally, your breakfast should include 7 servings of protein, 2 servings of carbohydrates, 2 servings of fat and 1 sweet.

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Lunch should include 3 servings of protein, 3 servings of low-calorie vegetables, 2 servings of sweeter vegetables and 1 serving of fruit. You can, for example, eat steamed asparagus, green salad, chicken breast, and some fruit.

As for dinner, it should consist of 0-3 servings of protein, unlimited low-calorie vegetables, 2 servings of sweeter vegetables, and 1 serving of fruit. You can eat green beans, mixed salad, boiled eggs and some blueberries.

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Featured photo credit: https://unsplash.com/ via unsplash.com

Reference

[1] http://www.kcl.ac.uk/newsevents/news/newsrecords/2016/06%20June/Is-when-we-eat-as-important-as-what-we-eat.aspx
[2] https://www.ncbi.nlm.nih.gov/pubmed/24809437

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Last Updated on January 21, 2020

The Best Way to Create a Vision for the Life You Want

The Best Way to Create a Vision for the Life You Want

Creating a vision for your life might seem like a frivolous, fantastical waste of time, but it’s not: creating a compelling vision of the life you want is actually one of the most effective strategies for achieving the life of your dreams. Perhaps the best way to look at the concept of a life vision is as a compass to help guide you to take the best actions and make the right choices that help propel you toward your best life.

your vision of where or who you want to be is the greatest asset you have

    Why You Need a Vision

    Experts and life success stories support the idea that with a vision in mind, you are more likely to succeed far beyond what you could otherwise achieve without a clear vision. Think of crafting your life vision as mapping a path to your personal and professional dreams. Life satisfaction and personal happiness are within reach. The harsh reality is that if you don’t develop your own vision, you’ll allow other people and circumstances to direct the course of your life.

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    How to Create Your Life Vision

    Don’t expect a clear and well-defined vision overnight—envisioning your life and determining the course you will follow requires time, and reflection. You need to cultivate vision and perspective, and you also need to apply logic and planning for the practical application of your vision. Your best vision blossoms from your dreams, hopes, and aspirations. It will resonate with your values and ideals, and will generate energy and enthusiasm to help strengthen your commitment to explore the possibilities of your life.

    What Do You Want?

    The question sounds deceptively simple, but it’s often the most difficult to answer. Allowing yourself to explore your deepest desires can be very frightening. You may also not think you have the time to consider something as fanciful as what you want out of life, but it’s important to remind yourself that a life of fulfillment does not usually happen by chance, but by design.

    It’s helpful to ask some thought-provoking questions to help you discover the possibilities of what you want out of life. Consider every aspect of your life, personal and professional, tangible and intangible. Contemplate all the important areas, family and friends, career and success, health and quality of life, spiritual connection and personal growth, and don’t forget about fun and enjoyment.

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    Some tips to guide you:

    • Remember to ask why you want certain things
    • Think about what you want, not on what you don’t want.
    • Give yourself permission to dream.
    • Be creative. Consider ideas that you never thought possible.
    • Focus on your wishes, not what others expect of you.

    Some questions to start your exploration:

    • What really matters to you in life? Not what should matter, what does matter.
    • What would you like to have more of in your life?
    • Set aside money for a moment; what do you want in your career?
    • What are your secret passions and dreams?
    • What would bring more joy and happiness into your life?
    • What do you want your relationships to be like?
    • What qualities would you like to develop?
    • What are your values? What issues do you care about?
    • What are your talents? What’s special about you?
    • What would you most like to accomplish?
    • What would legacy would you like to leave behind?

    It may be helpful to write your thoughts down in a journal or creative vision board if you’re the creative type. Add your own questions, and ask others what they want out of life. Relax and make this exercise fun. You may want to set your answers aside for a while and come back to them later to see if any have changed or if you have anything to add.

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    What Would Your Best Life Look Like?

    Describe your ideal life in detail. Allow yourself to dream and imagine, and create a vivid picture. If you can’t visualize a picture, focus on how your best life would feel. If you find it difficult to envision your life 20 or 30 years from now, start with five years—even a few years into the future will give you a place to start. What you see may surprise you. Set aside preconceived notions. This is your chance to dream and fantasize.

    A few prompts to get you started:

    • What will you have accomplished already?
    • How will you feel about yourself?
    • What kind of people are in your life? How do you feel about them?
    • What does your ideal day look like?
    • Where are you? Where do you live? Think specifics, what city, state, or country, type of community, house or an apartment, style and atmosphere.
    • What would you be doing?
    • Are you with another person, a group of people, or are you by yourself?
    • How are you dressed?
    • What’s your state of mind? Happy or sad? Contented or frustrated?
    • What does your physical body look like? How do you feel about that?
    • Does your best life make you smile and make your heart sing? If it doesn’t, dig deeper, dream bigger.

    It’s important to focus on the result, or at least a way-point in your life. Don’t think about the process for getting there yet—that’s the next stepGive yourself permission to revisit this vision every day, even if only for a few minutes. Keep your vision alive and in the front of your mind.

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    Plan Backwards

    It may sound counter-intuitive to plan backwards rather than forwards, but when you’re planning your life from the end result, it’s often more useful to consider the last step and work your way back to the first. This is actually a valuable and practical strategy for making your vision a reality.

    • What’s the last thing that would’ve had to happen to achieve your best life?
    • What’s the most important choice you would’ve had to make?
    • What would you have needed to learn along the way?
    • What important actions would you have had to take?
    • What beliefs would you have needed to change?
    • What habits or behaviors would you have had to cultivate?
    • What type of support would you have had to enlist?
    • How long will it have taken you to realize your best life?
    • What steps or milestones would you have needed to reach along the way?

    Now it’s time to think about your first step, and the next step after that. Ponder the gap between where you are now and where you want to be in the future. It may seem impossible, but it’s quite achievable if you take it step-by-step.

    It’s important to revisit this vision from time to time. Don’t be surprised if your answers to the questions, your technicolor vision, and the resulting plans change. That can actually be a very good thing; as you change in unforeseeable ways, the best life you envision will change as well. For now, it’s important to use the process, create your vision, and take the first step towards making that vision a reality.

    Featured photo credit: Matt Noble via unsplash.com

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