SummerSimo Travel Troubles Notes and The Purring Page

Eating dinner early can have many benefits for your health, according to a recent study published in Cell Metabolism. The study found that eating dinner at least three to four hours before bedtime can help your body digest food better, burn more calories, lower blood sugar levels and improve sleep quality. This is because eating early aligns with your body’s natural circadian rhythm, which regulates your metabolism, appetite and energy levels.

The study involved 16 overweight people who ate the same meals on two different schedules: one with meals earlier in the day and the other with meals about four hours later in the day. The researchers measured their blood glucose levels, fat burning capacity, hunger levels and sleep quality. They found that eating later increased hunger, slowed down calorie burning, elevated fat storage and impaired sleep. These factors can increase the risk of obesity, diabetes and cardiovascular disease.

The researchers suggested that eating earlier can help prevent these negative effects and promote better health outcomes. They also recommended avoiding high-calorie and high-fat foods at night, as they can interfere with digestion and sleep. Instead, they advised choosing lighter and healthier options for dinner, such as vegetables, fruits, whole grains, lean proteins and healthy fats.

Some examples of healthy dinner menus that you can try are:

• Roasted chicken with quinoa and spinach salad. This meal is high in protein, fiber and antioxidants. You can season the chicken with lemon juice, garlic, rosemary and salt. You can cook the quinoa in chicken broth for more flavor. You can toss the spinach with olive oil, balsamic vinegar, cherry tomatoes and feta cheese.
• Salmon with brown rice and broccoli. This meal is rich in omega-3 fatty acids, complex carbohydrates and vitamins. You can bake the salmon with soy sauce, honey, ginger and sesame seeds. You can steam the brown rice and broccoli or cook them in a rice cooker for convenience.
• Vegetable and black bean enchilada stir-fry with couscous. This meal is a vegetarian twist on the classic Mexican dish. It has the same smoky spicy, sweet flavor but with more fiber and less fat. You can sauté onion, garlic, bell pepper, zucchini, squash and black beans with enchilada sauce. You can serve it over couscous or whole wheat tortillas. You can garnish it with cilantro, lime juice, avocado and cheese.

If you want to eat dinner later in the day due to your schedule or preferences, you can still make some adjustments to make it healthier. For example:

• Have a healthy snack in the afternoon to curb your appetite and prevent overeating at night. Some good snacks are Greek yogurt with nuts, apple with peanut butter or cottage cheese with flax seeds.
• Eat smaller portions of dinner and avoid second helpings. Use a smaller plate or bowl to control your serving size.
• Drink plenty of water before and after dinner to stay hydrated and full. Avoid drinking alcohol or caffeinated beverages at night as they can disrupt your sleep.
• Eat slowly and mindfully. Chew your food well and savor every bite. Put down your fork between bites and avoid distractions such as TV or phone.
• Brush your teeth after dinner to signal the end of eating and prevent snacking later.

Eating dinner early can be a simple but effective way to improve your health and well-being. Try to follow these tips and experiment with different healthy recipes to find what works best for you. Bon appetite!