1. Coffee Boosts Metabolism

 Coffee contains caffeine, a stimulant shown to enhance the metabolic rate.  In a study utilizing four different trials, the group consuming coffee showed a metabolic rate that increased “significantly during the 3 hours after caffeine ingestion.”  The increased metabolic rate was also “accompanied by significant increases in fat oxidation.” This means better overall fat burn during a workout and consuming one to no more than two cups of coffee one hour prior to training seems to have the best effect.


The body treats coffee and caffeine just like any other drug and habitual large dose use would be counterproductive.  In this case, more is not better and it takes a small amount to achieve great results.

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The post 5 Considerations About DRINKING COFFEE for a BOOST Before a WorkOut appeared first on Top Morning Recommendations.

They are dried and fermented bits of cacao beans. The texture of our raw organic cacao nibs is similar to that of roasted coffee beans. They have a deep chocolate flavor which can be described as slightly bitter and nutty.

Cacao nibs are an excellent source of antioxidants, fiber, iron and magnesium.

Cacao nibs are often included in trail mix, smoothies, overnight oats, brownies and muffins for an enriched flavor as well as for the many health benefits. Here are 6 health benefits that you should be aware of:
 
 

1) Nutritional Powerhouse: Chocolate lovers, rejoice! Raw organic cacao nibs are an excellent source of fiber and iron. A single one-ounce serving of cacao nibs provides 18% of the DV for fiber and 21% of the DV for iron. They are also chock-full of protective antioxidants and magnesium. In fact, raw cacao nibs are one of the best food sources of magnesium: an essential mineral involved in over 300 chemical reactions in our body, from nerve function to bone health.

2) Brain Food: A study led by researchers at the Northumbria University in England examined the effects of cacao consumption on cognitive activity. Subjects who consumed a cacao drink before performing mathematical calculations completed them more quickly and accurately than the control group that received no cacao. The lead professor of the study suggested that the high polyphenol content of cacao may be protective against declining cognitive function. Organic cacao nibs are one smart snack!

Read about 4 more health benefits on the next page …

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The post Important Facts About Adding CACAO NIBS (or Cocoa Nibs?) to Your Recipes appeared first on Top Morning Recommendations.

“You want to aim for a breakfast that combines good carbs and fiber with some protein.”

In addition to the “Top 10”, here are more of the best foods to include in your morning breakfast:

11. Strawberries

“Berries are superfoods because they’re so high in antioxidants without being high in calories,” Giovinazzo says. One cup of strawberries, for instance, contains your full recommended daily intake of vitamin C, along with high quantities of folic acid and fiber.

Strawberries are good for your ticker, too. A 2013 study found that women were less likely to have a heart attack over an 18-year period if they ate more than three servings of strawberries or blueberries per week. (Strawberries, like blueberries, are a good source of anthocyanins.)

12. Coffee

That espresso doesn’t just wake you up. Coffee drinking has been linked to a lower risk of several diseases (such as diabetes and prostate cancer), and it may even help you live longer.

Researchers suspect the combination of caffeine and antioxidants are responsible for many of the observed health benefits. (A 2005 study found that coffee is the number-one source of antioxidants in the U.S. diet, believe it or not.)

Of course, loading coffee up with cream and sugar may erase any potential benefits. So skip the fancy flavored drinks, and stick with skim milk.

Continue reading on the next page to see more of our favorite breakfast foods, along with healthy eating tips …

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The post More Top Breakfast Foods for ENERGY & NUTRITION in the Morning appeared first on Top Morning Recommendations.

– Optimizing digestion and gut bacteria

– Optimal food preparation and cooking methods

– Upgrading daily food items and ingredients

– Avoiding toxins, allergens and anti-nutrients

Bio-Hack 1: Using Natural Foods To Support Digestion

Instead of taking probiotics, digestive enzymes and other expensive supplements to support digestion, try natural, easy-to-afford foods that support digestion. Here are some recommendations:

• Fresh carrot juice (supports intestinal mucous membranes)


• Celery juice (promotes intestinal movements and alleviates constipation)


• Level of hydrochloric acid (betaine hydrochloride, HCL)


• Carminatives that reduce gas in the intestine: orange, fennel, ginger, cinnamon, cardamom, cilantro, caraway, licorice, oregano, parsley, peppermint oil, rosemary, sage, lemon balm, dill, thyme, garlic.


• Bitters that stimulate the production of stomach acids and digestive enzymes: Jerusalem artichoke, Angelica sylvestris root, yellow gentian, Angelica archangelica root.

Other foods to consider to support digestion include:

Aloe vera, pineapple, chia seeds, chlorella, sauerkraut, currants, Iceland moss, chamomile, cranberries, oats, meadowsweet, blueberries, oregano, chaga mushrooms, papaya, linseeds, horse radishes, lingonberries, psyllium, rhubarb root, plantago, rosehip, spirulina, sea buckthorn, raspberry leaf, wheatgrass, valeriana.

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The post Here’s a Collection of the Best “BIO-HACKS” in the Kitchen … and More! appeared first on Top Morning Recommendations.

When you don’t have time for a lot of cooking in the kitchen, here are some quick and easy tips from the Beach Body Nutrition Lab for healthy eating with a special focus on raw vegetables. Get maximum nutrition with every bite.


Here’s my favorite no-cooking recipe (4 servings):


Raw Kale and Brussels Sprout Salad

1 large bunch kale, washed, thoroughly dried, stems removed, finely chopped
(6 to 8 cups chopped)
8 brussel sprouts, finely shredded
1½ medium cucumbers, thinly sliced
1 medium red bell pepper, thinly sliced
½ tsp. Himalayan salt
3 Tbsp. extra-virgin olive oil
¼ cup fresh lemon juice
2 Tbsp. raw cider vinegar
24 whole almonds, chopped

Instructions:

1. Combine kale, brussel sprouts, cucumbers, and bell pepper in a large serving bowl.


2. Season with salt.


3. Drizzle with oil, lemon juice, and vinegar; toss gently to blend.


4. Refrigerate, covered, for 15 minutes.


5. Sprinkle with almonds and enjoy!

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