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Just as some of us can barely function without a morning cup of coffee, others can’t imagine starting their day without a bowl of cereal.
In fact, despite reports of the breakfast staple's declining popularity, cold cereal is still the most popular breakfast in America, according to global information and measurement company, Nielsen. For every healthy pick on the supermarket shelf, it seems there are dozens of diet-derailing options (often slapped with misleading weight-loss claims) that are overflowing with health-harming sugar and void of any nutritional value. Put yourself back in controlof your weight, your health, and your life!Strip added sugars from your diet and melt fat from your belly. Latest from Home & Garden Chocky Woccy happy tips for Friday 13th!Here are some happy chocolate tips. AUTHOR INFO:ATW Nutrition CoachingATW Nutrition Coaching is all about helping you become the best version of yourself. Problem is, when you're trying to lose weight, you can't just eat whatever and whenever you want to. Here are six tips to help you cut calories so you can enjoy your food without maxing out your calorie card. If you're a cereal-for-breakfast person then you could be making your biggest diet mistake just after getting out of bed in the morning. Unfortunately both of these products - unless carefully selected - are full of sugar and other things which make them both unhealthy and calorie-dense. If you are stuck on muesli or granola, make sure that the one you choose contains no added sugar.
So, in a nutshell, porridge keeps you fuller for longer – fewer cravings, hunger pangs and snack attacks!
Whether you hit the gym to lose weight, build muscle or train for your first 10K, food is the fuel that will help you reach your goals. Proper pre-workout nutrition is like filling up your car with gas before heading out on a road trip. That explains why a 2013 review published in Sports Medicine concluded that pre-workout carb ingestion improves both endurance and high-intensity interval training, or HIIT, performances – and better performances yield better results. Meanwhile, getting some protein in can also prove beneficial, especially if you’re trying to build muscle, she says. To fill up your tank, DelloIacono Thies recommends first focusing on whatever meal will precede your workout. Then, if you either plan to work out for more than an hour or you just have a large gap between your mealtimes and workouts, supplementing with a small snack that’s rich in carbs and contains a moderate amount of protein can help ensure you hit the gym feeling energized. You need to eat after long or intense workouts to optimally recover your energy stores and build muscle, but exactly how much you should eat immediately after your workout largely depends on how hungry you feel, Fear says. Another good thing about chocolate milk or even protein shakes or branded recovery drinks, for that matter, is that besides fueling your body with carbs and protein, they help improve hydration, which is typically necessary following exercise, DelloIacono Thies says. Other whole-food recovery options include turkey sandwiches, toast topped with nut butter and a sliced banana as well as stir-fries that include a mix of protein, rice and veggies, Fear says.

You’ll find delicious diabetic recipes, weight loss secrets, nutrition information -- including carb-counting tricks -- plus much more. This cereal not only tastes delicious with milk, but also makes a sweet, crunchy addition to plain Greek yogurt.
This low-sugar cereal carries a slightly nutty flavor and pairs well with both strawberries and raspberries.
While the flakes obviously pair well with milk and spoon, they also make for an iron- and vitamin C-rich base for a sweet and salty trail mix. In addition to serving up a decent share of hunger-quelling protein and fiber in every bowl, Wheat ’n Bran also provides 20 percent of the day’s phosphorus, a mineral that plays an important role in how the body uses carbs and fats. Erewhon Raisin Bran has less than half that amount, making it the clear winner in the category. Lucky for you, these clusters are made with fiber-rich whole grains like brown rice, triticale, barley, rye, buckwheat and bran—oh, and they have a slightly sweet vanilla taste and crunchy texture you’re sure to love, too.
If you find yourself in a time crunch or even just want to keep a healthy snack stashed in your desk drawer, we recommend this low-sugar variety by Quaker. Although it isn’t particularly flavorful, it does make a good base for nutritious add-ins like berries and nuts.
After all, someone managed to convince an entire nation of eaters that clumps of oats and raisins glued together with sugar is somehow healthy. Strawberry Fields features white rice instead ofthe 7 Whole Grain Blend found in many of its cereals. You have to plan carefully and eat the right things, especially when you're snacking or eating out. They are lighter in calories and contain more fibre than the muesli or granola so you get a good start to the day. In our body, that gas equates to glycogen, carbohydrates stored in your muscles and liver, as well as blood glucose, DelloIacono Thies says.
And in one Medicine and Science in Sports and Exercise study, people who fueled up with carbs enjoyed their workouts more.
While people generally think about protein in terms of post-workout recovery (more on that later), research published in The American Journal of Physiology, Endocrinology, and Metabolism found that ingesting protein before exercise is similarly effective in supplying the muscles with amino acids for repair and growth. Fruit and eggs, oatmeal, whole-wheat toast with jam and fig bars, for example, are great options.
Every person’s gastric system tolerates pre-workout food differently, says board-certified sports dietitian and registered dietitian Georgie Fear. Losing even 2 percent of your body weight in water is linked to drops in workout performance and intensity, Fear says. However, sports drinks like Gatorade also contain carbohydrates that count toward that 30- to 60-gram range. Post-workout nutrition can range from a full, three-course meal to a glass of chocolate milk.
They all contain a healthy mix of carbohydrates for energy repletion, protein for muscle-building and healthy fats for optimum satiety and staying power.

While the cereal boxes below don’t have a cute cartoon character on the front or a prize at the bottom, they will fuel your day right and help you reach your better-body goals in no time! Not only is the duo delicious, the fruit lends some disease-fighting antioxidants and additional fiber. These fruits provide the hunger-busting fiber this otherwise nutritious cereal lacks, ensuring you’ll stay satiated until lunch. The only downside is that these flakes aren’t fortified with the same alphabet of vitamins typically found in cereal boxes—but that’s no reason to pass them up. So go ahead and sprinkle this cereal over Greek yogurt instead of granola for a fiber- and protein-filled start to the day. Have you heard about the celebrities and weight loss gurus who swear by porridge (oatmeal) because its relatively high protein content and low fat content..? During long-duration and high-intensity exercise, glycogen and blood glucose are your body’s primary fuel source, accounting for up to 80-plus percent of your energy production. While most weekend warriors don’t need additional sports nutrition, those gearing up for long endurance exercise sessions like marathon training runs may also require a quick dose of pure carbs right before hitting the start line. While the amount you sweat largely determines how much water you need to drink, it’s a good rule of thumb to drink about 8 ounces of water every 15 minutes when exercising.
For instance, if you weigh 170 pounds, losing any more than 3.4 pounds during your workout is a sign of dehydration.
Both she and DelloIacono Thies recommend consuming between 30 to 60 grams of carbohydrates per hour during exercise bouts lasting more than 90 minutes. Avoid consuming more carbs than you actually need during your workout, as excess food intake can lead to stomach upset as well as caloric surpluses, which could work against any weight-loss efforts. And to keep up your weight loss, blast fat fast with help from Insanity trainer Shaun T, Maria Menounos, Padma Lakshmi and more using these FREE 50 Best-Ever Weight Loss Secrets From Skinny People! Don’t forget: The more protein you’ve got, the more calories you burn at rest, so this is a great added bonus to your morning cereal bowl! Note: Although Cinnamon Burst Cheerios (and the Wheaties mentioned below) currently contain BHT, a preservative banned in other parts of the world because it’s thought to be carcinogenic, General Mills is in the process of removing it from their cereals, which is why it still has a place on our list. That’s where energy gels and chews from companies including Gatorade, Clif, PowerBar and Honey Stinger come into play. Other people will need more time to digest in order to be comfortable during their exercise,” she says. If it looks like you’re ending your workouts dehydrated, drink more water while you work until you lose minimal if any weight during your workouts. Exactly where your needs fall in that range depends on exercise intensity and personal preference, but getting enough carbohydrates (ideally split between glucose, fructose and maltodextrin) improves performance and endurance, decreases fatigue and helps prevent exercise-induced immunosuppression. Again, sports gels and chews can be vital to getting in the needed carbohydrates without also consuming protein and fat, both of which can slow digestion and contribute to stomach upset during endurance exercise.

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