Highly recommended: Make Your Own Healthy Sports Drink at Home!

The post Just in Case You Don’t Already Know … Here’s What You Often Get in an SPORTS ENERGY DRINK appeared first on Top Morning Recommendations.

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.

The results of a recent study published in the Journal of the American Medical Association suggest that daily consumption of a 16 oz. can of an energy drink with 240 mg of caffeine may lead to significantly increased blood pressure and an increased risk of developing a variety of heart-related problems.

Advice: Check your daily caffeine intake. Stop drinking energy drinks that have a high caffeine content!

Here is more about this study:

The participants — all healthy, nonsmoking, medication-free adults — were asked to drink one can of Rockstar Energy Drink and one similar-tasting, caffeine-free placebo drink within five minutes, in random order, on two different days over a span of two weeks. The researchers recorded various cardiovascular data, including heart rate and blood pressure, before and after the participants consumed the drinks.

A single can of Rockstar, they discovered, produced an average blood pressure increase of 6.4% — more specifically, a 6.2% spike in systolic blood pressure and a 6.8% spike in diastolic blood pressure. The placebo drink, meanwhile, only raised participants’ blood pressure by an average of 1%. The Rockstar also led to a 74% jump in levels of noreprinephrine, a hormone that increases blood pressure — significantly higher than the 31% spike caused by the placebo drink. Heart-rate increases were fairly even between the Rockstar and the placebo drink.

It is worthwhile noting that caffeine isn’t the only harmful ingredient in most energy drinks. Energy drinks can contribute to weight gain when they are loaded with sugar!

Learn more on the next page …

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The post Good and Bad ENERGY DRINKS: Here Are the Facts … appeared first on Top Morning Recommendations.

1. Agave Nectar

History lesson time: The Aztecs used agave thousands of years ago and praised this syrup as a gift from gods. A derivative of the same plant as tequila (cheers!), this golden sweetener tastes similar to honey and is perfect in hot or iced tea. But be sure to use in moderation—agave’s high fructose content can sometimes cross it in to the dangerfood zone!

2. Maple Syrup

The benefits of maple syrup are aplenty: It comes directly from a plant’s sap and contains over 50 antioxidants. Make sure to grab the real stuff (sorry, Aunt Jemima) and spread it over waffles or use it in homemade granola.

3. Lemon

Fans of gin can skip the extra sugar in a Tom Collins and add an extra lemon squeeze—we promise no one will notice.

4. Honey

Thanks to bees, this scrumptious stuff packs an antioxidant punch. Enjoy some in hot tea to help soothe a scratchy throat, or get creative and add a spoonful to homemade salad dressing.

5. Applesauce

Instead of a half-cup white sugar in a batch of oatmeal cookies, swap in an equal amount of applesauce! The natural sweetness from a Golden Delicious or Fuji apple is perfect in an after-dinner treat. Purchase the no sugar-added kind, or make some at home.

6. Erythritol

This sugar alcohol is practically a guilt-free sweet solution. (And the FDA says it’s safe!) At 0.2 calories per gram, the white powder from a plant occurs naturally in many fruits. Plus, it doesn’t lead to tooth decay and other not-so-sweet effects of sugar consumption. It’s not quite as sweet as natural sugar, so try it in chocolate baked goods like brownies.

7. Raisins

For a creative spin on things, blend a cup of raisins in a food processor. With antioxidants and fiber, these little dried grapes add a kick to any baked good.

8. Cinnamon

Spice up a morning cup of coffee with cinnamon. This super spice adds subtle sweetness while boosting immunity, no calories included.

9. Unsweetened Cocoa Powder

For a warm winter treat, mix some unsweetened cocoa powder in a glass of hot water or skim milk. It’ll satisfy that sweet tooth without all the extra sugar the sweetened version includes. Add a splash of vanilla extract for extra flavor!

10. Reb A

Hailing from South America, this natural extract comes from the stevia plant and is recognized by the FDA as safe. It only takes a drop or two to sweeten a bowl of oatmeal.

11. Cranberries

Skip the cup of sugar and add cranberries to a batch of muffins or scones. These little tart treats add a dose of antioxidants refined sugar can’t offer.

12. Processed Dates

Grab a bunch of dates for an extra boost of antioxidants in the next baking experiment. With a low glycemic index and some subtle sweetness, it may be perfect for brownie batter or the base of homemade granola bars. Substitute two-thirds cup for one cup of regular sugar.

Source: Laura Schwecherl

Image: Aayis Recipes

The post Good to Share: 12 Best SUBSTITUTES for PROCESSED SUGAR in your Recipes appeared first on Top Morning Recommendations.

Negatives of Honey:


1. Most honey produced today is void of vital nutrients.
– A study performed at Texas A&M University found that 77% brands of honey contain no pollen.
– The honey is heated and ultra-filtered, removing the protein, antioxidants, and vital nutrients that are found in real, raw honey.


2. Honey does contain sugar, in the form of fructose.

Benefits of Honey:
1. Raw, local honey is packed with health-boosting pollen.
2. Pollen, found in raw honey, can help boost the immune system.
3. Pollen, found in raw honey, can also fight allergies.
4. Raw, local honey can help heal wounds.
5. Raw, local honey can fight off bad bacteria.

Watch Dr. Axe’s video where he explains why and when honey, in moderation, should be included in your diet:

The post [Video] Important Facts About HONEY appeared first on Top Morning Recommendations.

1. Agave Nectar

History lesson time: The Aztecs used agave thousands of years ago and praised this syrup as a gift from gods. A derivative of the same plant as tequila (cheers!), this golden sweetener tastes similar to honey and is perfect in hot or iced tea. But be sure to use in moderation—agave’s high fructose content can sometimes cross it in to the dangerfood zone!

2. Maple Syrup

The benefits of maple syrup are aplenty: It comes directly from a plant’s sap and contains over 50 antioxidants. Make sure to grab the real stuff (sorry, Aunt Jemima) and spread it over waffles or use it in homemade granola.

3. Lemon

Fans of gin can skip the extra sugar in a Tom Collins and add an extra lemon squeeze—we promise no one will notice.

4. Honey

Thanks to bees, this scrumptious stuff packs an antioxidant punch. Enjoy some in hot tea to help soothe a scratchy throat, or get creative and add a spoonful to homemade salad dressing.

5. Applesauce

Instead of a half-cup white sugar in a batch of oatmeal cookies, swap in an equal amount of applesauce! The natural sweetness from a Golden Delicious or Fuji apple is perfect in an after-dinner treat. Purchase the no sugar-added kind, or make some at home.

6. Erythritol

This sugar alcohol is practically a guilt-free sweet solution. (And the FDA says it’s safe!) At 0.2 calories per gram, the white powder from a plant occurs naturally in many fruits. Plus, it doesn’t lead to tooth decay and other not-so-sweet effects of sugar consumption. It’s not quite as sweet as natural sugar, so try it in chocolate baked goods like brownies.

Learn about more healthy “sweeteners” on the next page …

Next Page »

The post Here are my TOP 12 HEALTHY SUBSTITUTES for Processed Sugar appeared first on Top Morning Recommendations.

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.

A second “bad” ingredient is Excessive Carbohydrates:

All cereal contains carbohydrates, but processing reduces the nutritional quality of a cereal’s carbohydrate content. Whole-grain cereals, including steel-cut oats, whole-wheat, quinoa or whole-oat cereals, provide fiber, along with some starch and a small amount of sugar.
 
In highly processed cereals, the hull and germ are removed from grains, which are then combined with additives and preservatives. These generally contain starch and sugar, but not much fiber.
 
The Harvard School of Public Health recommends only buying cereals that list a whole-grain ingredient first on their labels.

Source: Maia Appleby

The post If You’re Hooked on “Healthy” BREAKFAST CEREALS from the Supermarket, Then These are the BEST OPTIONS! appeared first on Top Morning Recommendations.

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13. Grapefruit

For a daily dose of vitamin C, opt for grapefruit juice in a cocktail over soda or tonic water. It’ll add a sweet and sour kick to any beverage.

14. Coconut Sugar

Get a little tropical and use coconut sugar in a fruit smoothie. Made from the sap of coconut flowers, this natural sugar comes in block, paste, or granulated form. Plus, it’s loaded with potassium, which helps keep our bones strong.

15. Brown Rice Syrup

Brown rice syrup comes from (you guessed it!) brown rice. More nutritious than its high-fructose alternative, this buttery and nutty flavored syrup is perfect in granola bars and baked breads.

16. Rapadura

This sweet treat’s made from sugar cane but skips the refining stage, so it retains vitamins and minerals lost when white sugar is processed. Keep the one-to-one ratio when swapping rapadura for sugar in baked goods.

Learn about more heathy “sweeteners” on the next page …

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The post More Healthy Substitutes for Processed Sugar 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.