3 . You may have read that light coming into your eyes sets the body’s clock. Similarly, food changes the clocks in tissues in your liver, muscles, and fat. Human beings developed to eat only during daylight, which lasted 12 hours. That meant we didn’t eat for 12 hours a day. Sticking to that plan may help you stay healthier as well as thinner. However, it’s a surprisingly bad idea to ignore breakfast, eat lunch or dinner late, eat a big bedtime snack, or eat in the middle of the night.

In a study with 776 participants, people who ignored breakfast were 80 percent more likely to have obesity (肥胖症). People who ate lunch after 12:30 (or dinner after 21:00) were 60 percent more likely to have those extra pounds. That was true for both men and women at different ages and regardless of other factors that affect weight including your diet and exercise habits.

Odd hours seem to contribute to uncontrollable eating. When you eat late at night, you tend to eat more. Perhaps driven by hormone (荷尔蒙) increases, we long for sweeter, saltier food at night, research suggests. In one study, night eaters ate about 300 more calories each day.

“Eating late in the day aggravates reflux, writes Jamie A. Koufman, who specializes in voice disorders and acid reflux (胃酸倒流). Many of my patients find that eating late makes them suffer more from their allergies and diabetes symptoms,” he says. “Give your stomach at least three hours to digest before sleeping,” advises Jonathan Aviv, another specialist in acid reflux.

Eating breakfast late may also increase your breast cancer risk by about 17 percent for every hour you delay, according to a study of nearly 1,200 women with breast cancer in Spain, compared to more than 1,300 women who didn’t develop breast cancer. If you eat late at night, another research suggests, you may up the chance of breast cancer occurrence. While researchers work out the details of how our body clocks affect digestion and their downstream effects, one point is clear: Early is better.

4 . How to Grow Taller

As we all know, your height is mostly determined by your genetics. Once your growth plates (生长板) are joined together, you will stop growing taller, which usually happens between 14 and 20.     1     Of course, there are many ways you can find on the Internet to help, such as, good nutrition, a healthy lifestyle and exercise. But today, we’re just going to focus on nutrition.

Add more protein into your diet.

Protein helps your body build healthy body mass, like muscles.     2     Not only eat protein at every meal, but also include it in your snacks. For instance, you might eat yogurt at breakfast, tuna fish for lunch, chicken at dinner, and string cheese as a snack.

Eat an egg every day if you’re not allergic to them.

Kindergarten teachers have observed something typical and interesting. Young children who eat a whole egg daily may grow taller than kids who don’t. And this has been proved clinically. Eggs contain protein and vitamins that support healthy growth and they’re also quite affordable. Eat an egg for one meal every day to potentially help you get taller. But here is a tip for you.     3    

Take calcium and vitamin supplements.

    4     However, your daily meals can’t supply enough for your growth. Supplements may help you grow taller by meeting your nutritional needs. Calcium and vitamins A and D are especially important because they support strong bones. Talk to your doctor to find out if supplements are right for you. Keep in mind that vitamins won’t make you grow taller than your genetics allow.

    5    

Dairy contains protein, calcium, and vitamins to nourish your body. While milk is a great choice, yogurt and cheese are also great sources of dairy. Include 1 serving of your favorite dairy product into your daily diet.

By the 1980s, doctors, federal health experts, the food industry     1     the news media were reporting that a low-fat diet could benefit everyone, even though there was no solid evidence     2     doing so would prevent heart disease, obesity and other health     3     (issue).

As a result, said Vijaya Surampudi,     4     assistant professor of medicine at the University of California, Los Angeles, many people and food manufacturers replaced calories from fat     5     calories from refined carbohydrates (碳水化合物) such as white flour and added sugar.

In reality, not all fats are bad.     6     certain types, such as trans fats (反式脂肪), can increase your risk for heart disease or stroke, healthy fats help reduce your risk,       7     include monounsaturated fats (单不饱和脂肪酸) (found in olive oil and certain nuts and seeds) and polyunsaturated fats (多不饱和脂肪酸) (found in sunflower oil, walnuts, fish and flaxseed). Good fats are also important for supplying energy, producing important hormones, supporting cell function and aiding in the     8     (absorb) of some nutrients.

If you see a product     9     (label) “fat free,” don’t     10     (automatic) assume it is healthy, Dr Surampudi said. Instead, prioritize products with simple ingredients and no added sugars.

6 . Aunt Suzy insists you have seconds before you’ve even finished your meal. Or you can count on your coworker to say things like, “I can’t believe you’re only going to have a salad for lunch! “These are both examples of food pushing.

It’s common to find yourself in a situation where someone is pressuring you to eat or commenting on your food choices. Intentional or not, the pressure to eat can make you feel uncomfortable, or worse, disturb your dietary preferences.     1    

Change the subject. It can be helpful to change the subject immediately upon your response. You can simply say, “no thank you”, and immediately follow with a question to distract the food pusher.     2    

Keep it positive. Avoid making negative comments about the food, your body, or health condition when declining a food pusher.     3    . Praise the chef for their hard work and how amazing the food looks or smells while politely saying no.

    4     Communicating your boundaries honestly and openly puts you back in control of what you eat and lets others know your wants and needs. Remember, you’re allowed to say no without feeling guilty.

Avoid challenging situations. You know your food preferences. Take time beforehand to research the restaurant or ask about the menu so you can be sure there’s food you can eat.     5    

Even if you can’t find the “right” way to say no, chances are no permanent damage will be done to the relationships in your life when you do, so stick to your guns. Remember, no one but you is in control of your own behavior. You have the right to make your personal health a top priority.