Do NOT eat this for breakfast‏

Question:  Do you eat oatmeal for breakfast? While it certainly can be a solid, healthy option, most are heavily processed and absolutely TERRIBLE for you.

For example, lets look at a brand of "heart-healthy" instant oatmeal (their claim), the "Maple and Brown Sugar" flavor.

First, there is no maple in it. There is also no brown sugar in it. Instead, it's packed with artificial ingredients, colors, and flavors. It's also packed with regular sugar and I've even seen some varieties with the "flavor" gel packets full of high fructose corn syrup...talk about royally screwing up oatmeal!

This product also has a significantly higher glycemic index than regular "old fashioned oatmeal" due to it's instant nature where it's been pre-cooked via high-heat processing. This high heat processing also robs the oatmeal of many important vitamins and minerals, making it an overall less nutritious product.

So, if you're going to go with oatmeal, please stay away from the instant, processed, sugar-laden versions.

Instead, the best choice is plain ol' steel cut oats. While they take a few extra minutes to cook, it's certainly worth it for the lower glycemic index, extra fiber, and greater vitamin and mineral content...all while avoiding all that processed garbage.

Steel cut oats will also leave you feeling fuller, longer, and you'll probably find that you enjoy the more firm texture and nuttier flavor a LOT more than mushy instant oatmeal anyway.

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Your UK Fitness BioTrust Team

BioTrust compiled a team of some of the world’s most respected medical doctors, chemists, researchers, nutritionists and fitness experts to create the highest-quality brand on the planet. Each of our formulas goes through an extensive approval process by industry leaders with at least 15 to 20 years of experience in creating safe and highly effective nutrition products. Learn more about the science behind each BioTrust product below.

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The 4 BEST foods to eat before bed‏

You may have heard that eating before bed is a big-time "no no" for those looking to lose weight. In fact, you've probably even heard that eating late at night will undoubtedly cause you to GAIN weight...even worse!

Well, there's good news, and that good news is that not every food that you eat past 7PM will be automatically deposited to your butt, thighs, and love handles.

In fact, there are certain foods that you can eat as a late-night snack that can actually INCREASE your fatloss results! The key is knowing which foods to eat, and which to avoid, as the evening progresses.

Here's a good rule of thumb: Avoid carbs before bed in favor of slow-digesting high-quality protein.

Carbohydrate consumption causes significant rise in the storage hormone insulin, which also puts the breaks on fat-burning. That's a recipe for disaster in the late evening hours as your metabolism is winding down, but fortunately, slow-digesting protein isn't.

Instead, slow digesting proteins provide your body with a steady flow of amino acids throughout the night to help you recover from exercise and maintain your calorie-burning lean muscle as you lose fat.

Here are some of my top pre-bedtime choices:

1. White Meat Protein (not red meat) - White meat animal protein sources such as chicken and turkey are great pre-bed meal choices because they digest slowly and have a very low insulin release. These sources also promote the release of another hormone, glucagon, that assists the body with breaking down stored carbs and fat within your body to be burned for energy...a double win! Red meat has a significantly higher insulin response so it's best to avoid in the evening.

2. Cottage Cheese - Cottage cheese is very slow digesting and coats the stomach to be assimilated by the body over many hours. As a protein, it also stimulates glucagon release; a solid pre-bedtime choice. Just make sure you're using plain cottage cheese, not the flavored varieties with added sugars.

3. Green Vegetables - While these aren't considered a protein, they contain virtually no calories, are high in fiber, and they're very filling. Often times when I get a late night craving I eat a big bowl of green veggies and it completely kills my craving...a diet savior!

4. A Slow-digesting, Low-carb Protein Shake - I use a slow-digesting protein shake before bed literally every day. It's become somewhat of a ritual and great, tasty way to end my day. The vast majority of my clients have grown to love the habit as well...who doesn't love dessert before bed? :) I normally blend the shake with almond butter to get some healthy fats in there, and man, it tastes good with the right protein powder.

WARNING: Avoid taking a simple whey protein powder before bed...research has show that it causes more of an insulin release than white bread! Instead, you need a time-released blend that includes a blend of slow-digesting, high-quality proteins.

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Your UK Fitness BioTrust Team

BioTrust compiled a team of some of the world’s most respected medical doctors, chemists, researchers, nutritionists and fitness experts to create the highest-quality brand on the planet. Each of our formulas goes through an extensive approval process by industry leaders with at least 15 to 20 years of experience in creating safe and highly effective nutrition products. Learn more about the science behind each BioTrust product below.

More:

• 2Fit BioTrust Store
• Our Research 
• Quality Assurance