Then there is a variety of post-workout meal and snack options with high protein and a small amount of carbs that you need to consider and consume within 60 minutes after completing your workout. This great video by Joanna explains everything!

The post When & What to EAT Before and After EXERCISING (Video) appeared first on Top Morning Recommendations.

The first “bad” ingredient is Added Sugar:
 

According to Jennifer L. Harris, lead researcher at Yale University’s Rudd Center for Food Policy and Obesity, children get a teaspoon of sugar with every 3 teaspoons of the typical cereal marketed to them.

Many adult cereals contain just as much sugar per cup, giving you up to 100 extra calories in your breakfast. The most common sweetener in cereals is high-fructose corn syrup, which, according to Princeton University professor Bart Hoebel, is more likely to cause obesity than table sugar. To reduce your sugar intake, opt for cereals with less than 10 percent of their calories coming from sugar, preferably without HFCS.

Continue reading on the next page to learn about the other common unhealthy ingredient in popular breakfast cereals …

Next Page »

The post Which STORE-BOUGHT BREAKFAST CEREALS are Actually HEALTHY? appeared first on Top Morning Recommendations.

#1 – You can’t overeat on them and they stop you bingeing on fatty foods
 
#2 – Excess carbs from bananas are burned up through dietary thermogenesis
 
#3 – They are low in fat so they aren’t fattening & high in carbs so they make you want to move
 
#4 – They are high in potassium and low in sodium
 
#5 – The X Factor.

She provides convincing arguments with conclusions that eating more than one banana every day is good for you in terms of adding fiber to your diet, feeling “full” so you eat less, gaining extra energy and nutrition without extra fat, and numerous other advantages.

If you would like to see more lifestyle and dieting videos that we’ve discovered and enjoyed, then please Like our Facebook Page!

The post [Video] Too Many Bananas? appeared first on Top Morning Recommendations.

Atkins and others have shown that low-carb diets can provide a wide range of benefits such as promoting weight loss and reducing bad cholesterol. The logical conclusion is then to avoid any kind of high-carb diet … but before jumping to conclusions you should know all of the facts!


Loading up with carbohydrates can improve your endurance during a workout, in sports and in any other physical activity … and the physical activity is good for you! In addition, there are lots of high-carb foods (such as potatoes, apples and carrots) that provide healthy nutrients.


This creates a dilemma … do you want to lose weight and reduce the risk of heart disease at the cost of reducing energy and stamina and other health benefits?

Here is a summary of the relevant facts supported by recently published studies:

Low-carb diets have numerous benefits:

1. Studies show that they cause fast weight loss and major improvements in health markers.




2. The effects on metabolic syndrome and type 2 diabetes are particularly striking.

It is true that refined carbs, including added sugars and refined grains, can contribute to weight gain and metabolic disease. But the same is NOT true for whole, single ingredient carbohydrate sources.

The basic problem is that proponents of low-carb diets have incorrectly drawn the conclusion that ALL high-carbohydrate foods are inherently bad for you!

There have been numerous populations around the world that were in excellent health eating a high-carbohydrate diet based on real foods.


When metabolic problems like obesity and type 2 diabetes have already taken place, low-carb diets work. There is no doubt about it. But that doesn’t mean that carbs themselves caused these health problems.

Even though high-carb foods like potatoes, apples and carrots are off-limits on a very low-carb diet, most people will benefit and maintain better health by supplementing their low-carb diet with some unprocessed high-carbohydrate foods.


As with most things in nutrition, this depends entirely on the individual. A low carb diet is great for some people, but a high carb diet works just fine for others.


Bottom Line: Low-carb diets are effective. However, this does not mean that whole food carbohydrates are inherently fattening or harmful.


Refer to the original article by Kris Gunnars for a full list of the relevant publications and studies.

If you would like to see more health tips and healthy recipes, then please Like our Facebook Page!

Source: Kris Gunnars

The post Which is Better (and When): LOW-CARB versus HIGH-CARB appeared first on Top Morning Recommendations.

You’re no longer hungry between meals!

You shouldn’t need to count calories on a low-carb diet since low-carb eating curbs your appetite. This means that you can eat fewer calories without getting hungry.
 

Some people make the mistake, though, of thinking they can just keep eating and eating and still lose weight as long as the food is low-carb. Let your appetite be your guide – eat when you are hungry, and stop when you are comfortable.

Five other important caveats and common roadblocks on the way to achieving your goals with a low-carb diet were covered in a previous article: Avoiding the Carb Creep (and other “Demons”).

Here are four additional obstacles that you need to be aware of:

1) Lack of Planning

When you are first on a new way of eating, you’ll run into old habits that need to be changed to new healthier ones. No longer can you mindlessly hit the vending machine or drive-thru. This is a good thing: Pausing to re-consider our habits is a constructive step towards making improvements in our lives. But in the case of eating, it’s important to plan ahead for awhile, until our new habits come naturally. Nothing will sabotage your goals more quickly than realizing that you’re hungry but you don’t know what to eat.

Three more potential obstacles to avoid are described on the next page …

Next Page »

The post Avoid These Typical MISTAKES When Following a LOW-CARB DIET! appeared first on Top Morning Recommendations.

You’re no longer hungry between meals!

You can now concentrate better!

So then you figure:

You deserve a treat as a reward!

You think you’ll have some ice cream! Hey! You’re still losing weight! A little sugar in the coffee can’t hurt, can it? Maybe not, but…uh oh. Something has sent you over your own personal carb limit. Suddenly, you’re having cravings, you’re hungrier, you’re gaining weight, and you’re in a vicious circle that’s hard to break of eating carbs, being hungrier, eating more carbs…ugh.

This is known as the Carb Creep: more and more carbohydrates sneak into your daily diet. That means it’s time to re-count those calories and start over again with a proper low-carb diet to get back on track!


Continue reading on the next page to learn about other risks, mistakes and obstacles that people typically run into on the road to healthy low-carb eating:

The #1 and #2 most prevalent obstacles to success on the road to healthy Low-Carb Eating are:

1) Getting Off on the Wrong Foot

You don’t have to take a college class to understand low-carb eating. But some people assume it means they should just eat meat all day (or other low-carb myths) or don’t know where the carbs are lurking. This is really a recipe for problems. Everyone needs some basic knowledge about how reducing carbohydrates works, what foods have carbohydrates, and how to eat a balanced low-carb diet.

Here is one of the resources to consult if you need to learn more about low-carb diets: Popular Low-Carb Diets

2) Giving Up Too Quickly

There are lots of different approaches to low-carb eating, and there are often missteps at first, as you try to find one that works for you, or to modify an existing one.

There is a tendency to over-react a bit when everything doesn’t go perfectly, and give up. A prime example of this is eating too little carbohydrate at first, suffering carb crash, and deciding low-carb isn’t for you. This is a shame, when a simple adjustment can usually get you through the first week comfortably, to the great rewards at the end of it.

Continue reading on the next page to learn about 3 more risks, mistakes and obstacles that people typically run into on the road to healthy low-carb eating:

Next Page »

The post How to Avoid the “CARB CREEP” and Other Demons appeared first on Top Morning Recommendations.