Iron is a mineral that works with other substances to create hemoglobin, the compound that carries oxygen in the blood.


Iron absorption can be impaired by very high-fiber diets, alcohol, the tannic acid in tea and concentrated sources of calcium (for example, calcium supplements).


The best source of iron is red meat, with smaller amounts in chicken and fish. Iron is also present in plant foods such as legumes, nuts, whole grain breads and cereals, and green leafy vegetables, but it is not absorbed as well from these foods.


Eating foods rich in Vitamin C alongside iron-rich foods can improve iron absorption.

Learn more about the best sources of iron on the next page …

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The post Tips to Overcome FATIGUE and a Lack of ENERGY Due to IRON DEFICIENCY appeared first on Top Morning Recommendations.

Because your body hasn’t been fueled in a half day from sleeping, your body needs nutrients to start your day. I would personally recommend starting with a superfood smoothie. There are plenty of other options too like a healthy omelet or sprouted oatmeal, but I would recommend a superfood smoothie which includes: coconut milk, a good source of protein like protein powder, chia seed or flax seed, and berries. Some spinach, kale, or green superfood powder are optional.

Dr. Axe explains that intermittent fasting can be beneficial and healthy. Then you may want to skip breakfast …

Watch the video to learn more!

Secondly I want to go over intermittent fasting. Some people have asked me if it’s healthy to skip breakfast through fasting. Yes, it can be healthy, but I don’t think it’s healthy to do all the time and for specific people. However, fasting can have benefits by allowing your body to rest and recover. So sometimes skipping breakfast can be beneficial, however breakfast can also be the most important meal of the day.

Image: Lee Hersh

The post This is When SKIPPING BREAKFAST May Be Good for You! (Video) appeared first on Top Morning Recommendations.

The post [Video] “INTERMITTENT FASTING” for Quick Weight Loss (… or Maybe Not!) appeared first on Top Morning Recommendations.

There are tons of electrolytes out there, but in our bodies they are basically calcium, sodium, potassium, magnesium chloride, hydrogen phosphate (a mineral) and hydrogen carbonate (a salt).

Why do we need Electrolytes?

Electrolytes are vital for survival. Not only could we not function if we didn’t have them, if we dilute them too much, it can lead to death by “water poisoning.” They regulate our nerve and muscle function, our hydration, the pH of our blood, rebuilding damaged tissue, and determining blood pressure. One example of their job would be in order for a muscle to contract-from your heart to the tiniest toe muscle- it needs the electrolytes calcium, sodium, and potassium.
Too little and muscles become weak, too much and they over contract.

Go to the next page to learn WHEN we need to replenish Electrolytes in our body …

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The post When Do You NEED ELECTROLYTES? Here’s the Answer (and My Reco!) appeared first on Top Morning Recommendations.

• use your hand (assuming it’s clean!),
• use a convenient conversion table,
• use “portion control” plates or glasses.

Guidelines for measuring with your hand:

The actual amount of food your hand can hold will depend on the size of your hand and on the type of food that you are measuring. Use this list as a general guide to estimate your portion sizes.

• One level handful = one quarter cup. A single serving of nuts is one ounce or 1/4 to 1/3 cup.
• One heaping handful = one half cup. A single serving of dry pasta is roughly 1/2 cup
• Two hands full = one cup.  A single serving of cooked pasta is usually one cup
• One finger scoop = one teaspoon. A single serving of butter or oil is often one teaspoon
• Two finger scoop = one tablespoon. A single serving of peanut butter is usually 2 tablespoons or two 2-finger scoops.

You can also use your hand to measure food portions of meat and produce. For example, a single 3-ounce serving of meat is roughly the size of your palm. A one-cup serving of fruit or vegetables is roughly the size of your closed fist.  A single serving of cheese is about the size of your thumb.

More handy tips for measuring food portions on the next page …

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The post 12 Great “KITCHEN HACKS” to Quickly MEASURE INGREDIENTS appeared first on Top Morning Recommendations.

With lots of healthy milk alternatives to choose from, which one should you buy? Dairy milk? Soymilk? Almond milk? Or one of the others?


Here is a synopsis of 5 popular milk choices prepared by Lisa Lillien:

1. Dairy Milk

Fat-free — a.k.a. skim — milk is great if you’re watching your calories, and especially if you’re watching your fat intake. The taste is mild, and it’s extremely versatile. Plus, it has a solid amount of calcium and an impressive protein count.

Conclusion: relatively high in calories, and some people are allergic to dairy products (lactose intolerant).

2. Soymilk

Made from ground soybeans mixed with water … packs just as much calcium as regular milk, although not quite as much protein. As far as texture goes, it’s pretty creamy — definitely richer than skim milk.

Choose vanilla varieties for added flavor, “light” options for lower calories, unsweetened types for less sugar (but higher calories).

3. Almond milk

Super low in calories and high in deliciousness, unsweetened vanilla almond milk is my favorite milk swap. It has a slightly nutty flavor, but overall it’s pretty mild. Almond milk is a great choice for anyone who’s sensitive to both dairy and soy. And like soymilk, it’s creamier than fat-free dairy milk.

Relatively low in calcium and protein unless these nutrients have been added.


Go to the next page for 2 more milk choices …

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The post Tips for Choosing the Best MILK: Soy, Almond, Dairy, or ?? appeared first on Top Morning Recommendations.

CHOCOLATE PEANUT BUTTER PRETZEL PROTEIN SHAKE

• 1 scoop chocolate protein powder (I used whey)
• 1/2 frozen banana
• 1/2 tablespoon natural peanut butter
• 1/2 tablespoon cacao nibs
• 5 mini salted pretzels
• 1/2 cup milk or water
• 1/2 cup ice cubes

Here’s all you need to do:

1. Add all ingredients to a blender and blend until smooth. Add more liquid or ice to reach desired consistency.




2. Top with crushed pretzels, cacao nibs, and chocolate syrup!

Note that this smoothie recipe contains:

Calories: 284
Fat: 8 g
Carbohydrates: 27 g
Sugar: 9 g
Fiber: 5 g
Protein: 28 g

Source: Katie

The post Make This Delicious Protein-Packed “PRETZEL SHAKE” for an Early Morning Energy Boost! appeared first on Top Morning Recommendations.

A big, juicy steak may be delicious, but it’s hardly the best thing to eat right before bed. Red meat will kick your body’s natural processes into overtime and will make it incredibly difficult to get the type of deep sleep that you really need after a hard day at work.

2. Vegetables

Vegetables are inherently nutritious, so you may think that they’re the perfect thing to eat right before bed if you want to stay healthy. In reality, you’d be very wrong. Vegetables tend to have a large amount of fiber, which moves incredibly slowly through your digestive system. This is another late night snack that will only keep you awake longer than you need to be.

3. Processed Foods and Chips

One of the great things about snacks like chips is how convenient they are ­ you can just grab a bag, munch away and be done before you know it. The issue is that processed foods have high doses of monosodium glutamate, which will almost certainly lead to sleep-­related issues that you likely want to avoid.

4. Pasta

Pasta is one of the best foods to eat if you’re hungry because a little bit goes a long way. The issue with eating pasta late at night, however, is that it’s such a fatty food that it will almost certainly lead to weight gain while you sleep. The carbohydrates in pasta turn to fat pretty quickly, so if you’re trying to eat healthy at night you’ll definitely want to look elsewhere.

Source: Healthy Panda

The post 4 Late-Night FOODS To AVOID to Get a Good Night’s Sleep and WAKE UP ENERGIZED! appeared first on Top Morning Recommendations.

This recipe is vegan, gluten-free, grain-free, oil-free, refined sugar-free and soy-free.

Here are the ingredients you’ll need to make 3/4 cup of the special Salted Pumpkin Spice Syrup:
 
 

• 1/2 cup coconut sugar
• 1/2 cup pure maple syrup
• 1/3 cup unsweetened pumpkin purée (see Tip)
• 1 teaspoon cinnamon
• 1/2 teaspoon freshly grated nutmeg
• 1/4 teaspoon ground cloves
• 1/4 teaspoon pink Himalayan sea salt or other fine sea salt, or to taste
• 1/4 teaspoon pure vanilla bean powder or 1 vanilla bean, seeded or 1/2 tsp pure vanilla extract

Tip: If your pumpkin puree is on the grainy side (some brands are more than others), it might benefit from a quick blend or puree in the blender or food processor before using.

Continued on the next page …

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The post No Need for STARBUCKS Because You Now Have This PUMPKIN SPICE LATTE Recipe! appeared first on Top Morning Recommendations.

1 1/2 cups water
1 head organic romaine lettuce, chopped
3-4 stalks organic celery
1/2 head of a large bunch or 3/4 of a small bunch of spinach
1 organic apple, cored and chopped
1 organic pear, cored and chopped
1 organic banana
Juice of 1/2 fresh organic lemon
Optional: 1/3 bunch organic cilantro (stems OK) and 1/3 bunch organic parsley (stems OK)

April shows how to make a Glowing Green Smoothie in 4 easy steps:

Here’s a summary:

1. Add water and chopped head of romaine to blender. Blend at a low speed until smooth.


2. Add celery, apple, and pear and blend at high speed.


3. Add cilantro and parsley (which help removes heavy metals out of your body).


4. Finish with banana and lemon.

Tip: Leave out the celery if the taste of celery is too much for you!

The post [Video] April’s GLOWING BREAKFAST SMOOTHIE (with some options) appeared first on Top Morning Recommendations.