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1-hour of fun and EPIC KpopX Fitness Class

KpopX® Fitness is a dance fitness class where you can dance exercise up to 14 K-Pop songs in 50 minutes. It simplifies Kpop dance moves and combines them with aerobics & body toning exercises. Korean pop songs comprise all genres of popular music from South Korea, covering dance-pop, pop ballads, jazz, rock, hip-hop, R&B, and much more.
Experience includes:
  • An hour of fun and EPIC KpopX Fitness Class
  • Dance to 14 popular and favourite Korean songs
  • Awesome time with wonderful people!

kpop

Dates: Every Tue, Wed and Fri of May

Venue: In Bugis. Exact location will be revealed upon purchase of ticket.

Price: S$18/pax

To register, please click here.


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5 Gifts to Get Your Mother on Her Day

Mother’s Day is getting ever closer, so while we’ve given you some recipes to try a home-cooked meal, it’s time we start thinking about some presents. It is not easy to buy a gift which truly shows our appreciation for the woman who raised us, and easier to run out of ideas. Don’t worry as we give you some suggestions to ensure that your Mother’s Day will go off without a hitch.

Food Works Best

We’ve already mentioned in last week’s article on Mother’s Day brunch recipes if you’re a culinary upstart, after all, there’s no better present than some delicious homemade food. But if you don’t have a time or aren’t confident enough in your cooking skills then there’s always the alternative.

Take your mother to a nice restaurant, people usually go to brunch, but it could just as easily be any meal. You won’t have to worry about your food being judged and get to relax and talk with your mum over some tasty food and a beautiful environment.

There are many restaurants that offer Mother’s Day services such as Artemis, a Mediterranean-inspired restaurant opened by renowned chef Fernando Arevalo and combines foods from all across Europe. Set at the rooftop with a panoramic view of the city, the restaurant usually stays closed on Sundays, but it’ll be opened for the first time just for Mother’s Day.

The Beauty of Perfume

If food isn’t enough for you, you can always go for some fancy perfume. Now, this will require you to know very well your mum’s taste in perfume. It could be something that’s high but classy or subtle; maybe she’d prefer one with a mature smell as well.

There are many different brands, but they all have something for everyone, plus there are even perfume brands who give customers the chance to create perfumes tailor specifically to them, so looking for a place that has that option available is another possibility.

Watches

Even though most people are used to looking at the time through their phones watches are still here to stay, and no present can come in handy quite like a watch. If your mum is someone who isn’t technologically-adept or would rather not have to take her phone out every time she needed to look at the time, then this is a good a present as any.

There’s also a lot of variety when it comes to watching brands and designs, whether it’d be a more classic metallic watch or new electronic watches, there’s bound to be something for everyone.

fitness bootcamp

Try Out a Workshop

Spending time together doesn’t have to be about fancy gifts or fancy food, in fact, it’s recommended that on this day you both do something that allows them to get closer and try something new, make new experiences if you will. So then, why not go out and try a course that’ll allow you to get closer together.

Thankfully there are quite a few workshops happening on Mother’s day. From an Fitness Bootcamp event made for people that like to move around and stay fit, or how to make kombucha if your mother is into cooking and making healthy drinks.

Just Hangout

All of that being said, you don’t have to go to great lengths to give her the perfect present or anything like it, doing something she likes works just fine. It can be something as simple as relaxing to watch a movie or going out to look around together. It doesn’t even have to be between you two; you can invite the family and make it something that everyone can enjoy.

Regardless of what you go with, what you have to remember is to make the day the best it can for your mum. After all, it only comes around once a year.


Photo Credits: Soy Carmin, SG Food on Foot, Forbes, Shutterstock

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High Protein Breakfasts to Start Your Day On The Right Note

We’ve talked about breakfast before, and how it’s contested as the most important meal of the day (even if a lot of people choose to skip it) after all, it charges up our bodies and allows us to have enough energy to start off our day. But it’s not just about eating breakfast, you also should eat breakfast that is high in protein, as they also help in revitalising our bodies.

As mentioned in a previous article, eating protein will cause a lot of amino acids to enter the brain which causes alertness. Thus, why not start the day off right with a higher protein breakfast?

Soy Milk Vanilla Shake

Smoothies and shakes can be a great source of protein to start off the day, and this one is no different, offering 17g of protein. Don’t worry if you’re a vegan or lactose intolerant as this shake uses tofu and soy milk as its base; the soy milk gives it a nice creamy taste that, when combined with the blended tofu, makes it taste like Greek Yogurt if anything. Soft tofu is also higher in protein than most other types of tofu, so it’s one you should go with if you need a quick fix. Nonetheless, this is not recommended for those who are elderly as well as those with hormonal issues as soy is high in phytoestrogen.

Vegan Buttermilk Pancakes

If it comes to breakfast, you can’t go wrong with pancakes! And nothing is quite as tasty as buttermilk pancakes. You’ll love these pancakes if you’re looking for a vegan breakfast though, aside from using vegan eggs, they are also low in calories when compared to their standard brethren plus they also offer 4g of protein to boot. These pancakes are sweet on their own too, so you can afford to leave out more fattening stuff like maple syrup and just put some berries on them for good measure.

Egg in an Avocado

Of course, if you don’t mind eating eggs then there’s always the perfect egg in an avocado. This meal is low in fat and offers a lot of fibre and while also giving you a nice omega-3 intake that is also necessary for your health. This combination also provides quite an extensive protein intake at 15.2g. It’s also fast and easy to make, and sure to give you that energy boost in the morning without a sugar low.

Banana-Oat Protein Balls

These round balls of goodness work not just as a quick breakfast, they also make for great post-workout snacks that anyone would love to eat. They’re kind of easy to make too and are only 41 calories per ball, meaning you can eat a few without worrying too much about overeating. Not just that, you can also customise them as you want, whether it’d be using gluten-free oats or making them with whatever types of nuts you want, these healthy banana-based treats are sure to wake you up.

Gluten-Free Oatmeal Protein Bars

We’re not done with oats just yet! And how could we when they’re such a great source of protein, making them perfect for this article. For this entry, we’re going to be focusing on a gluten-free method of preparing the classical protein bars which can save your skin when you’re tired after a taxing run or are in a rush to work.

These bars offer a great mix of chewy nuts and sweet fruits to provide a total of 17g of protein and low in added sugar. Much healthier than store bought muesli bars for sure.

Blueberry Barley Bake

Milkshakes, pancakes and oats are great but what if you want to have some good old whole grains without having to resort to eating cereal? Well, that’s what this bake is for. This whole-grain bake is not only high in fibre thanks to the blueberries but is also naturally sweet, it also offers 10.5g of protein, and low on calories.

Chocolate Milkshake Smoothie

Yeah, you’re probably wondering what a chocolate milkshake is even doing here, after all, they’re not exactly what you think of when you think of healthy eating. Make no mistake however, much like our first milkshake, this one uses tofu as its base, thus it is high in protein (a whopping 22g) and low on calories while still filling you up as it also contains 10g of fibre. So don’t feel bad and give it a go.


Photo Credits: Babble, Carrots and Flowers, Once Upon a Cutting Board, One Sweet Mess, Pop Sugar, Avocado a Day Nutrition

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Could this be the cause of your bad breath? A Dentist explains

Nobody likes bad breath. Otherwise known as halitosis, an offensive odour can ruin a conversation and encourage people to take a step back which can really knock your confidence.

If you’ve tried everything else, it’s time to stick your tongue out and get ready to take a selfie or grab a mirror.

How is it looking? Does it appear clean? Is there a coating? Is there any discolouration?
You may see no coating, a white coating, a thick layer or a yellow discolouration amongst other things.

The tongue is a muscle in the mouth made of microscopic grooves called papillae. When we eat or drink, tiny particles can get stuck in the papillae and sit there. This can lead to a perfect site for the production of Volatile Sulphur Compounds (VSCs) which release an offensive odour resulting in halitosis (bad breath). When debris is combined with bacteria, we get a coating on the tongue. Whilst the tip of the tongue may appear pink and healthy, the posterior (back) two thirds may not be.

The ancient science of Ayurveda originated over 2,000 years ago, and has long advocated tongue scraping to remove plaque on the tongue and keeping the mouth healthy.

Dentists often encourage brushing with a toothbrush to remove plaque on the tongue but evidence shows that tongue scraping is more effective at removing VSCs that lead to bad breath.

What to do

It’s really important not only to keep your teeth and gums in good condition but also to thoroughly clean your tongue. Our mouths are full of bacteria and the moist warm environment is perfect for further bacterial activity if it is not removed.

By cleaning your tongue you will:
1. Reduce your risk of halitosis by removal of VSCs.
2. Enable yourself to really taste your food by unclogging accumulated debris from your papillae.
3. Reduce the toxic load in your mouth that can enter the body and affect your immune system.

If halitosis does persist even with good oral hygiene, it is important to see a dentist to uncover what other causes may be contributing.

There are a number of tongue scrapers on the market. The main materials are plastic or stainless steel. You may prefer to opt for stainless steel as it is free of plastic, reusable and eco-friendly.

How to use a tongue scraper

  1. Stick your tongue out and hold each end of the scraper
  2. Place it to the back of your tongue and gently press down (if you have a sensitive gag reflex, move the starting position to a comfortable area further forward)
  3. Pull the scraper forwards and down the length of your tongue
  4. When you have reached the tip of your tongue, rinse off the debris
  5. Repeat until all debris has been removed

This is best done in the morning before eating, drinking and tooth brushing. Try it today and see how a tongue scraper benefits you.  It’s important to note that if halitosis persists, a trip to your dentist or doctor is needed to investigate further.  Happy scraping!

Contributed by Dr Surinder Arora, Integrative Dentist and Health Coach.


Photo credits: Pixabay, Svastha Ayurveda
References
V. Narayanaswamy. Origin and development of Ayurveda. Journal of Aincient Science of Life 1981 Vol 1 P.1-7 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3336651/pdf/ASL-1-1.PDF

Pedrazzi V et al Tongue Cleaning Methods: a comparative clinical trial employing a toothbrush and tongue scraper J Periodontology 2004 Jul:75(7):1009-12
https://www.ncbi.nlm.nih.gov/m/pubmed/15341360/

Outhouse TL et al. A Cochran Systematic Review finds tongue scrapers have short term efficacy in controlling halitosis. Gen Dent. 2006 Sept-Oct https:/%2

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Sports Illustrated’s Curviest Model Speaks Up

We’ve been talking about the fashion industry a lot lately, haven’t we? Last time we talked about how models like Iskra Lawrence are regularly retouched to suit whatever image the industry once and this time is no different. Hunter McGrady is another plus sized model who has had quite the exciting career. She’s managed to become Sports Illustrated “curviest” girl by appearing in its Swimsuit Issue recently (and she rocks it too), which has caused her to come into the limelight. Like many other models, she has her stories to tell.

Hunter herself comes from a family of models, her mother, sister and aunt were models, and her father was an actor. That’s quite a lineage to follow, which is why it wasn’t surprising when she ventured into modelling herself.

Hunter-McGrady-at-the-Beach

Things didn’t start up to well for her, however. When she first started modelling, she was turned down for being too big, even though she was a size two (a size two!), this left her dejected, and it wasn’t till she found out about plus sized models that she went back into modelling, now at a size six.

Yeah, you read that right, she’s a size six, but they consider her a plus sized model, even though 67% of women in America are between size 16 and 18, while the average size in the UK is a size 12. This just goes to show how the world of fashion marginalises the majority of women when it comes to representation on the cover and runway. However, we cannot really blame them because this is a result of what consumers (that’s you and I) have influenced the fashion industry to do because most brands aren’t able to sell their products if they used average sized women. Oh, the irony of marketing.

Of course, this isn’t that new of development. Everyone knows how clothing sizes can vary and sometimes be completely misbalanced, especially with how each company wants to sell it. But what is more important is that regardless of what size you are, you should still feel good about being in your skin.

In a recent interview with PopSugar, Hunter went on to talk about some of the assumptions that people make about plus-sized models. The public tends to think that if you’re a plus-sized model, it means that you don’t have to eat healthily or that you don’t need to exercise. People say this even though plus-sized models have to work just as hard as regular sized models and also have to deal with the added prejudice of people judging them due to their weight.

Hunter also pointed out how she’d love it if people would drop the labels for models, that even if there’s a reason for why they are marked by their body type that it would be better if models of all shapes and sizes would just be called that – models.

Hunter McGrady at the Beach-2

She also pointed out that the fashion industry is moving more towards this ideal as well, with more plus sized models popping up along with fashion lines made for them and people like them, allowing girls who’ve led similar lives also to see themselves reflected in them.

Either way, we’re glad for Hunter’s success, it is good to see that more models of various sizes gaining recognition around the world and making a change. Hopefully, this will help create an even bigger and who knows, maybe one day there wouldn’t different labels for models and they’re simply called that.


Photo Credits: Maxim, People

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Woman of Influence Interview on Soul Rich Woman

Our founder, Melissa Fann, was interviewed by Genecia Alluora of Soul Rich Woman as part of their “Women of Influence” series. As such, the topic was about how Melissa is a woman of influence – what that means in today’s terms and how does one become influential.

As mentioned by Melissa during the interview, we will be giving 1 free ticket to our upcoming Kombucha Workshop on the 20th May. To take part in the contest, all you’ve got to do is ‘Like’ our Facebook page and then drop us a direct message that you’ve watched the video and that you’d like to take part! We will pick one winner whose name will be announced on the 15th.

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Fitness Bootcamp With Joel

Trying to kick start your fitness journey? This fitness bootcamp is a fantastic way to start losing fats and improve your overall health.

Rapid-fire sequences of movements are designed to get you into shape while working out in a bootcamp style. With its high energy exercises, it is guaranteed to target most of your muscle groups and also to burn excessive calories. Best part? We’ll be doing it in the outdoors with fresh air at the Singapore Botanic Gardens.

fitness bootcamp

 

We will be offering this bootcamp for the next 4 weeks (starting on 6 May 2017), with each week building up to the next. Each week is structured so that both beginners and advanced articipants are able to develop strength and improve range of motion while adding to any other exercise regime you may have.

We will then cool down with some complimentary kombucha.

Please bring your own water and towel. Other equipment will be provided.
The instructor will be Joel Quek:
joel quek
New Balance
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What Should Be Your Biggest Meal of the Day?

There’s an old adage: “Breakfast like a king, lunch like a prince and dinner like a pauper,” and it appears to have some truth. Timing of meals may play a part in controlling weight and health. There is emerging research to say that eating too much at night may not be good for health; however, there is not much research to show exactly which meal (breakfast or lunch) should be the heaviest.

Consuming more than a third of daily energy intake at an evening meal doubled the risk of obesity compared to consuming more than a third of energy intake before noon. Similarly, another study in which subjects were assigned to consume a larger proportion of their energy at breakfast lost more weight than those who consumed a majority of their energy at dinner. Having lunch later than 3pm also resulted in less weight loss and more insulin resistance (regardless of calorie intake). The reasons for this phenomenon is uncertain, although a study showed that eating lunch at a later time (4.30pm) than earlier (1pm) caused lower metabolic rate and lower carbohydrate use. These data suggest that weight control may be more effective if a larger proportion of total daily calories is taken in the morning rather than later in the day.

Additionally, there have been some studies (both animal and preliminary human studies) that show time-restricted fasting (restricting any calories from food and beverages) for 12-14 hours overnight may have some benefits for weight loss, reduce risk factors related to diabetes, cancer and heart disease; and that this can occur regardless of the total calories consumed. But this is true only when intake is restricted to earlier in the day rather than late at night. Unfortunately, humans are not mice, and even in human studies it is incredibly difficult to tease out potential benefits of a diet with other factors.

Hence, larger scale human studies are required to confirm these results, and especially to compare the effectiveness of diet controlling time/frequency of meals compared with other calorie-restricted diets which have stronger evidence.

I heard somewhere that lunch being the heaviest meal helps with weight loss. Is this true?

There’s an article by PopSugar that says that lunch should be the heaviest meal. This is based on a research study published this year. PopSugar’s article explains the differences between the two groups, with those having a heavier dinner (dinner group) losing less weight than those having heavier lunch (lunch group). Let’s delve deeper into the study design to show that while it’s promising results, the evidence is not strong enough to recommend this specific rigid diet plan.

Something that wasn’t considered thoroughly in the study was the total calorie reduction between the two groups. Although it was considered not ‘statistically significantly different’, comparing the beginning of the study to the end (12 weeks later), the lunch group ate an average of 383 calories less each day. Compared to 332 calorie less for the dinner group.

This means that the lunch group’s reduction in calories was 51 calories more per day compared to the dinner group. 51 calories x 7 days x 12 weeks = 4,284 calories over the whole intervention (in terms of the calories reduced in the dinner group vs lunch group on average). The total carbohydrate, fat and protein intake is also a bit higher in the dinner group at Week 12 (although not ‘statistically significant’).

Considering 7,700 calories is approximately the amount you need to cut down to lose 1kg body fat, the fact that the lunch group had a greater total calorie reduction of roughly 4,284 over the whole intervention does translate to almost 0.6 kg reduction (that’s about 1.3 pounds).

That does account for some of the approximate 3.2 pounds extra weight loss from the lunch group. So perhaps it was not purely due to the fact that the participants lost weight because of the timing, but it might be also to do with the total calories being less each day when they ate a heavier lunch.

Why could eating a heavier lunch mean slightly lower calorie intake overall? It’s all speculation, but it could be because those who were told to have heavier lunches, didn’t have a lot of time to prepare large elaborate lunches in the first place (as they could be working and busy to prepare or spend much time eating. After all, you’re more likely to be grabbing a quick sandwich or soup at lunch than wanting to gorge on a big bowl of pasta at a nice restaurant when you have a meeting scheduled soon!). Then when they go home, they realise that the dinner is meant to be only 20% of their total calorie intake, and so they consciously reduce their dinner.

Whereas those who were assigned the dinner heavy group, could be eating similar lunches as their usual (e.g. lighter meals like sandwiches), and then perhaps when they reach home, they know that they can ‘gorge’ on 50% of their calorie intake, and have the time and effort to prepare something nice or go out and eat something fancy or indulgent.

And when are you more likely to mindlessly eat unhealthy snacks? When you’re busy at work, or at home after work while watching TV? For most people, it would be the latter. If you know you’re supposed to eat ‘more at night’ (i.e. the dinner group), you’d be more inclined to eat more midnight munchies, than somebody who knows they shouldn’t be eating too much at night (i.e. the lunch group). While the study said that the calories and nutrient composition of the two groups were similar during the intervention, there is research that shows underreporting of eating in overweight people, especially for snacks. So in effect, there could potentially be an even greater calorie reduction difference between the two groups than reported.

Another factor to consider is that when people are given the option to eat more at night, they probably will spend more time eating (or possibly preparing food) too, which leaves less time for physical activity (since most people wouldn’t do exercise at work in the daytime). Whereas those who were assigned ‘lunch group’ would have spent less time on preparing or eating a large meal at night after work, and had more chances to do physical activity. Hence, higher chance of burning calories and losing weight.

The only way to know for sure whether the difference in weight was due purely to the timing of the meals (rather than the total calorie input and output), is to provide all meals to the people, make sure they do not eat anything else, and make sure they are doing the same levels of activity.  This is obviously not what the study did, so it is erroneous to say that the timing of the meals is the definite reason.

There are other issues with the study too (as with all studies), such as the fact that it was only done on overweight women age 18-45 and a small sample size of just 80 people in the UK. It therefore cannot be said that the same is necessarily true for Asians living in Singapore, for males, or for people older than this age. 80 people is also too small to consider as ground-breaking enough to change nutritional guidelines.

It also only lasted 12 weeks, so we don’t know exactly how long-term this effect might last. They also never had a ‘breakfast-heavy’ group, meaning we don’t know whether breakfast being the heaviest meal could in fact be even better. There’s even research that says having a ‘light lunch’ can help with weight loss. Bearing all these issues in mind, it is not prudent to change your diet drastically to focus solely on lunch just because of this one research study.

Ok, so lunch may not necessarily be the best to have your heaviest meal. But, why could it be better to eat more earlier in the day, than more food at night?

Our body’s metabolic rate is slightly slower at night as we are not using up energy for moving and so forth, but it is still using up energy from food and our digestive system is still working then. There may be health benefits to have the majority of your calories in daytime rather than at night. Research is still lacking for exactly why, but it may involve complex mechanisms of appetite regulation, metabolism and circadian rhythm. Our body seems to deal with calories better earlier in the day. The greatest insulin sensitivity happens early in the morning which decreases as the day goes on, which could lead to higher blood sugar levels later in the day. Our blood triglycerides (blood fats) are also higher at night, and they also remain elevated for longer in response to a meal compared to when it is eaten in the day. Moreover, avoiding a big late-night meal right before bedtime may be for practical reasons too, as it may give you a boost of energy (making it difficult to sleep) or cause reflux.

While all meals of the day are important in their own ways, research suggests a role for regular breakfast consumption in maintaining a healthy weight. Currently there isn’t enough research to recommend any strict timing for meals, cut-off time to eat or a definite proportion of calories at each meal.

Wouldn’t 600 calories for lunch cause a food coma and therefore, unproductive hours after lunch in the office?

The PopSugar article suggests to aim for 40% calories at lunch, which is around 600 calories of a typical 1,500 calorie diet for weight loss. Many Asians, especially those with a smaller frame and having a sedentary lifestyle, may actually need 1,200 or even less calories per day for weight loss. This means around 480 calories at lunch. A meal around 480-600 calories is typical of a usual hawker centre meal with balanced nutrients (e.g. mixed veg rice with 2 veg + 1 protein; or a fish slice noodle soup).

However, my personal mantra is not to follow ‘rules’ or calorie count, but instead to listen to your own body’s cues about fullness. If you are already feeling satisfied with your meal, you shouldn’t have to force yourself to eat a set amount. There is hardly any strong enough evidence to be setting an exact percentage of calories based on just one research study. Instead, this could be viewed more as a rough guideline to prevent overeating at dinner or night snacks.

A ‘food coma’ is caused by the fact that more of our blood goes to our gut when digesting our meal, leaving less blood for the rest of the body. Because of this, some people might feel a bit “light-headed” or tired. Scientists have shown that meals high in high GI (glycemic index) carbohydrates (like white rice or white bread) cause an increase in insulin in the blood. Insulin allows the entry of tryptophan (a type of amino acid) into the brain, which can make us sleepy. High-fat foods also send signals to the brains to focus our energy on digesting (rather than energy for the rest of the body). Consuming a high-protein meal, on the other hand, will cause a lot of other amino acids to enter the brain and will probably have a stimulant effect instead of drowsiness.

The important take-home message is that it’s important to have a well-balanced meal that’s not too high in fat, choose high-fibre carbs (like brown rice or wholemeal bread), include protein, vegetables and fruits in your meal, and don’t overeat (just because of a ‘rule’ that somebody suggested online without considering your individual needs), but instead listen to your own body. If you follow these guidelines, having a ‘heavier’ lunch is unlikely to cause a food coma.

Conclusion

Ultimately the total calories and overall healthfulness of your food choices have a much greater impact on your health and weight loss than the timing of your heaviest meal. Everybody has different lifestyle habits, work cycles, eating preferences, and cultural backgrounds, that may make one meal of the day slightly heavier than another, and that’s ok. It is best to stick to a healthy eating plan that you can follow for life, not one that is impractical for you. If you eat three wholesome, balanced and healthy meals, low in fat and sugar, and chockful of lean protein and fibre, it is likely to help with weight loss; regardless of how you spread out the calories. In contrast, if you eat lots of processed fast food, sugary drinks and have a high-fat, low-fibre diet, it will be hard for you to lose weight regardless of which meal you eat more calories.

Nevertheless, the American Dietetic Association states that total calorie intake should be spread throughout the day with 4-5 meals (including breakfast), and consuming more energy throughout the day may be better to more energy at evening consumption. Based on the preliminary evidence, it’s worth trying to stick to regular meals at reasonable timings and to avoid having a super heavy dinner or supper. To simplify, it is not known whether breakfast or lunch should be heaviest, but one thing is for sure, it is best not to stuff in most of your calories at night.

Contributed by Bonnie Lau, an Australian-trained Accredited Practising Dietitian. 


Photo credits: Shutterstock

References

B. Wang, R.E. Patterson, A. Ang, J.A. Emond, N. Shetty, L. Arab, Timing of energy intake during the day is associated with the risk of obesity in adults, J. Hum. Nutr. Diet. 27 (Suppl. 2) (2014) 255e262, http://dx.doi.org/10.1111/ jhn.12141.

D. Jakubowicz, M. Barnea, J. Wainstein, O. Froy, High caloric intake at breakfast vs. dinner differentially influences weight loss of overweight and obese women, Obesity (Silver Spring) 21 (2013) 2504e2512, http:// dx.doi.org/10.1002/oby.20460.

M. Garaulet, P. Gomez-Abellan, J.J. Alburquerque-Bejar, Y.C. Lee, J.M. Ordovas, F.A.J.L. Scheer, Timing of food intake predicts weight loss effectiveness, Int. J. Obes. 37 (2013) 604e611.

Rothschild, J., Hoddy, K. K., Jambazian, P, Varady K.A.. Time-restricted feeding and risk of metabolic disease: a review of human and
animal studies. Nutr Rev 2014 May 16;72(5):308-18.

Metabolic impacts of altering meal frequency and timing – Does when we eat matter?

Hutchison, Amy T. ; Heilbronn, Leonie K.

Biochimie, May 2016, Vol.124, pp.187-197

Nutr Res Rev. 2014 Jun; 27(1): 107–118. Physiological responses to food intake throughout the day. Jonathan D. Johnston *

H.M. Seagle, G.W. Strain, A. Makris, R.S. Reeves, American Dietetic A, Position of the American Dietetic Association: weight management, J. Am. Diet. Assoc. 109 (2009) 330e346.

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