• 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.

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.

What does a real foodie buy at Costco? Sourcing organic, natural and healthy groceries on the cheap.

1. The Essentials

This is why I love Costco – lots of well-sourced foods at good prices that I can’t find anywhere else. But be careful – not everything that’s packaged as a health food ends up being so.

Continue on to the next page to see the best foods to buy in bulk and keep on stock …

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The post Frugal Shopping List for Healthy Foods from Costco appeared first on Top Morning Recommendations.

Generally, the only reason to limit and avoid whole food carbs is when you’re on a low-carb diet and need to lose weight quickly.
 

Carbs have been unfairly blamed for causing the obesity epidemic.

However, the truth is that not all carbs are created equal.

Processed junk foods high in sugar and refined grains are definitely unhealthy and fattening.

Here are 3 more fruits that are healthy sources of carbs and good to include in your daily diet:

1. Oranges

Oranges are among the most popular fruits in the world.

They are mainly composed of water and contain 11.8% carbs. Oranges are also a good source of fiber.

Oranges are especially rich in vitamin C, potassium and some B-vitamins. They also contain citric acid, as well as several very potent plant compounds and antioxidants.

Eating oranges may improve heart health and help prevent kidney stones. They may also increase the uptake of iron from food, reducing the risk of anemia.

Bottom Line: Oranges are a good source of fiber. They also contain very high amounts of vitamin C and plant compounds. Eating oranges may have benefits for heart health and help prevent anemia.

Another healthy high-carb fruit to include in your diet is on the next page …

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The post More FRUITS to AVOID (& FRUITS to INCLUDE) in a Healthy Meal Plan appeared first on Top Morning Recommendations.

Quotable Tweet #1

Most people don’t realize this, but you can eat organic, gluten-free food without telling everyone around you.

Quotable Tweet #2

People who think you can’t be happy and sad at the same time have obviously never eaten all the cookies in the house in one sitting.

Quotable Tweet #3

Steps to survive on a dessert island:
1. check spelling
2. if correct, enjoy

Quotable Tweet #4

Interviewer: what are your future plans?

Me: lunch

Interviewer: I meant long term plans

Me: what, like dinner?

Continue on to the next page to see more Quotable Tweets …

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The post 10 Favorite FOOD TWEETS (“Quotable Quotes”) appeared first on Top Morning Recommendations.

The post [Video] Barbara’s 7 Tips to Feel More ENERGIZED Within 7 Days! appeared first on Top Morning Recommendations.

It’s important to eat the right food when you go on a hike … with lots of factors to consider. You obviously want to avoid digestive problems while your hiking, you want enough energy and stamina to get from point A to B before it turns dark, you need to stay hydrated, you don’t need more heavy stuff in your backpack and so on …

Cindy explains everything in 5 minutes: choosing the best food and then how to pack your vittles to save room and weight on your back.

Continue to the next page to watch …

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The post [Video] Food Tips for Hikers and Backpackers appeared first on Top Morning Recommendations.

This video (on the next page) is good to watch and share with anyone looking to improve their memory, concentration and other important brain functions.

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The post Top 10 Foods for Brain Health (Video) appeared first on Top Morning Recommendations.

Food: Almonds and other nuts (with skins intact)
Helps to: Build muscle, reduce cravings

Food: Dairy products (fat-free or low-fat milk, yogurt, cheese)
Helps to: Build strong bones, fire up weight loss

Food: Eggs
Helps to: Build muscle, burn fat

More popular foods and their benefits are listed on the next page …

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The post 15 Popular Foods & What They Do to You appeared first on Top Morning Recommendations.

Microwave ovens are actually designed in a way that doesn’t allow the radiation to escape.


Studies also show that they are even better at preserving nutrients than cooking methods like boiling and frying.


Some people don’t want to use microwaves, and that’s fine. But there is no evidence that they cause harm, and no scientifically valid argument to avoid them.


Bottom Line: There are no published studies showing microwave ovens to be harmful. Many studies show that they are effective at preserving nutrients compared to other cooking methods.

Source: Kris Gunnars

The post Does Your Microwave Destroy the Nutrients in Food? appeared first on Top Morning Recommendations.