In the latest science-backed battle of the breakfast foods, researchers from the New York Nutrition Obesity Research Center at St. Luke’s Hospital in New York City tested whether a breakfast of corn flakes or oatmeal would help people feel more satiated.

“The total calories were the same, but the oatmeal has eight grams of fiber, whereas the corn flakes have zero.”

Oatmeal, containing the most fiber, was the winner … with some surprising results:

Normal weight participants consumed 30 percent less for lunch when they’d eaten oatmeal for breakfast, compared to cornflakes. But overweight participants ate 50 percent less for lunch after eating oatmeal, as opposed to the cereal.

Further research has tried to explain why fiber is the important ingredient:

One reason fiber is so important: It may cause food to linger in your stomach longer. Researchers tested how long it took oatmeal to digest compared to corn flakes or water using a tracer mixed in with each meal. Oatmeal stuck around the longest.


Blood tests also showed that the sugar in the cornflakes might have also made a difference in hunger levels. “We measured blood sugar before and for about 180 minutes after the meal… For the sugared corn flakes, the blood sugar started falling near the end of the [three hour] period and coincided with increased hunger.”

The obvious conclusion is that the fiber in oatmeal seems to make people feel fuller and leads to them eating a smaller lunch and consuming fewer calories.


Source: Amanda Woerner

Image: Chris Blakeley

The post Research Results: Enjoy THIS BREAKFAST to Avoid Over-Eating Later in the Day! appeared first on Top Morning Recommendations.

2 cups spinach
1 banana
1/2 cup strawberries
1/5 container soft tofu
1/2 tablespoon almond butter
1 cup unsweetened soy milk
1/2 cup coconut water

Just throw all of the ingredients into a blender, mix until smooth, and enjoy!


For some additional sustenance in the morning, try these healthy homemade Western Egg Muffins.

And if you would like to see more healthy recipes for early morning energy, then please Like our Facebook Page!

Source: Jenny Sugar

The post An Early Morning Energy Boost with this Strawberry Banana Spinach SUPER-SMOOTHIE! appeared first on Top Morning Recommendations.

She explains all of this and much more on the next page.

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These foods supply essential nutrients, increase metabolism to burn fat, provide an energy boost and more.

1. Oats:  Fat Burning Fiber

Oats are on the menu for almost all fitness professionals and a secret weapon for energy, fat burning, and super food nutrients.

Oats make a great pre-workout meal and are high in fiber to help with digestion and reduced bloating.  They are nutrient dense; provide satiety for hours and it comes as no surprise that oats are on the top ten lists of fitness pros and athletes alike.

Note that many of these foods should be consumed before or after a workout!

2. Eggs: Boiled by the Dozen

Eggs are another fit-pro favorite and great post-workout snack. Eggs are full of protein and nutrient dense yolks. The whites are the preferred portion for fitness professionals with the yolks eaten in moderation.

Eggs help with muscle recovery and beneficial to sculpting a tight and tone physique.  Abs are definitely created in the kitchen with this simple form of protein that can be cooked in many appetizing ways.

Whether boiled by the dozen for bulk cooking or whipped up in a scramble, eggs are high on the fit-pro eat list.

3. Veggies and Greens: Super Food for a Super Body

Fitness models putting their best body forward are eating greens daily.  Vegetables like broccoli and spinach are nutrient dense super-foods guaranteed to provide a multitude of health benefits and maintain a lean physique.

Great bodies are created with quality foods and vegetables and greens are highly sought after menu items for fitness pros.

Two more popular fitness foods are on the next page …

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The post Here are the “Top 5” foods that top models and fitness pro’s eat to maintain perfect bodies! appeared first on Top Morning Recommendations.

Three recent studies have found that dieters who consumed 25-30% of their calories from lean protein lost more body fat and substantially increased the number of calories that their bodies burned at rest.

The challenge is then to keep track of your calories and the protein content. Don’t start increasing your calorie intake just to get more protein!

If you eat too many calories, no matter what kind of calories they are, you will gain weight. Even though some studies suggest that weight gain from lean protein is better than weight gain from fat and carbohydrates, if weight loss is your goal, eating the right number of calories is still the key to success.

What About Taking Protein Supplements?

So the easy strategy is to stick to your diet, and then just add protein supplements to your healthy smoothies?


Well, maybe not. Read further on the next page …

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The post When is MORE PROTEIN Not a Good Idea? appeared first on Top Morning Recommendations.

Not surprisingly, diet is the most important factor, but more specifically, an additional daily serving of certain foods can cause the greatest change in weight.

The Top 5 foods contributing to weight gain turned out to be:

Potato chips

Potatoes

Sugar-sweetened beverages

Unprocessed red meats

Processed meats

The Top 5 foods that lead to weight loss are:

 

Yogurt

Nuts

Fruits

Whole grains

Vegetables

These findings aren’t shocking, but they do emphasize that when it comes to long-term health, focusing on the quality of one’s diet is more important than just keeping track of calories or fat.

The findings of the study about Weight Gain are presented in more detail in the video, below.

If you would like to see more videos about healthy eating and healthy living that we’ve discovered and enjoyed, then please Like our Facebook Page!

Source: Daniel Fromson

The post FOODS to EAT & FOODS to AVOID for Weight-Watchers (Video) appeared first on Top Morning Recommendations.

3 Organic Eggs (2 whites, 1 whole)
1 Slice Organic Spelt Bread
Raspberries, Blueberries, Blackberries, Strawberries, Pomegranate Berries (all organic)
1/2 Organic Avocado (sliced)
1/2 Cup Chopped Organic Onion

But wait! There’s more on the next page …

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If you are busy all the time, then you probably feel an adrenalin boost once in a while that keeps you energized. But this is then often followed by a dip in your energy level. What to do?

Here are some valuable tips and advice from Celynn Erasmus, a registered dietitian and wellness consultant. High energy foods can help if you don’t have a properly balanced diet, but … your breathing and movement is important, too!

To start with, here are some healthy breathing tips: Deep Breathing for Quick Results.

Celynn explains much more about maintaining higher energy levels in this short video (Tip #1: Take notes!):

The post [Video] Celynn’s ENERGY BOOSTING TIPS to Quickly Recover from a “DIP” appeared first on Top Morning Recommendations.

The Atkins diet involves reducing all high-carb foods, while eating as much protein and fat as desired.


The diet is split into 4 phases:

• Phase 1 — Induction: Eat under 20 grams of carbs per day for 2 weeks.




• Phase 2 — Balancing: Slowly add more nuts, low-carb vegetables and fruits to your diet.




• Phase 3 — Fine-tuning: When you get close to your goal weight, add more carbs until weight loss becomes slower.




• Phase 4 — Maintenance: Eat as many healthy carbs as your body tolerates without gaining back the weight you lost.

This diet was originally considered to be unhealthy by reputable health authorities, but recent studies have shown that the Atkins Diet is both safe and effective.

Bottom Line: The Atkins diet has been popular for over 4 decades. It is a 4-phase low-carb diet plan that allows eating protein and fat until fullness.

Read further on the next page to learn about the popular Vegan version of the Atkins Diet …

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The post Learn About the Most Popular LOW-CARB DIETS appeared first on Top Morning Recommendations.

Portion and serving sizes are key to dieting success, so you’ll need a good set of measuring cups and measuring spoons, plus a kitchen scale until you get used to estimating your serving sizes.

Here is what you need to do to restrict your calorie intake to 1,215 calories per day. Choose plenty of low-calorie, high fiber fruits and vegetables, whole grains and low-fat protein sources.
Here are our recommendations:

For Breakfast:

One cup oatmeal
One-half cup non-fat milk
One tablespoon honey
One-half cup blueberries
One cup plain coffee or tea as a beverage

or

One cup whole-grain corn cereal
One packet Sucralose
One-half cup non-fat milk
One cup 100-percent orange juice as a beverage

Continue on to the next page for Lunch …

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