The BeYou Blog

Eat Better, Move Better, Feel Better

When and what should you eat before exercising?

When and what should eat before exercising

Have you ever wondered why do you have much more energy to workout some days than others? This could be due to the time and the type of food you eat before exercising. Let’s see how the food you eat can have an impact on your performance!

Can we get better results if we eat at certain times?

The most important is to control your overall calorie intake (keep an eye on portion sizes) and the quality of your food (eat well throughout the day). But that also depends on your goals. If you are not spending all your time in the gym every day, the nutrient timing (eating a certain amount of nutrients at a certain time) does not have a real importance. Try to have breakfast, lunch, and dinner every day at a regular time and exercise when it seems the best time for you. Easy!

On the other hand, if your objective is to gain mass and that you are doing intense and long training, the time and the type of food you eat before exercising or after a workout becomes more significant. In this case, you should eat the right balance of carbs, protein, and fat both before and after your workout in order to prevent muscle mass loss and give you more energy.

You just need to consider that macronutrients are absorbed by the body differently. Carbs are ideal to receive a quick dose of energy: sugary carbs are the fastest to digest and complex carbs take a little longer (whole grains or legumes). Protein arrives in the second position and the longest to digest is the fat. The digestion time depends also on the proportion.

In order to increase your performance during your intense workouts, focus more on carbs and protein and limit the amount of fat. 

Our tips:

🔸 Don’t eat protein bars or shake (even less just before your training). Energetic bars often contain a lot of sugar and artificial ingredients.

🔸 Drink a coffee before your workout: some studies demonstrate that caffeine could improve physical performance.

Banana Bread Breakfast 🍌🍞

If you need a quick and simple banana bread recipe to make healthy bread for your breakfast or snack, you should try this one! Moreover, the smell of the baking bread in the oven will make your crazy! We know you are going to love it!

INGREDIENTS

🔸½ cup softened butter

🔸1 cup sugar

🔸2 large eggs

🔸3 ripe bananas 🍌

🔸2 cups flour

🔸1 teaspoon baking soda

🔸½ teaspoon salt

INSTRUCTIONS

  1. Preheat the oven
  2. In a large bowl, mix together in a blender the butter and the sugar until light and fluffy.
  3. In a small bowl, beat the eggs with a fork and add the eggs to the large bowl. Beat the mixture
  4. Mash the bananas in a small bowl
  5. Add the dry ingredient (flour, baking soda and salt) to the banana bowl and mix until flour is combined (be careful to not overmix)
  6. Pour batter into loaf pans and bake for 15 minutes at 180 degrees. Then reduce the temperature to 150 for an additional 30 minutes until edges are slightly brown.
  7. Let cool before removing from the loaf pan

 

Being happy for a healthier life

Being happy for a healthier life

“Happiness is the meaning and the purpose of life, the whole aim, and end of human existence.” Aristotle

The ancient Greek philosopher Aristotle pronounced these words more than 2,000 years ago, and they still ring true today.

Happiness is a large topic that illustrates the experience of positive emotions, such as joy, contentment, and satisfaction.

Some new researches show that being happy is not only the feeling of a positive mood, it also brings potential benefits for your health.

We will discover why being happy could help you to be healthy.

Happy people tend to eat more fruits, vegetables, and grains.  A study made on more than 7,000 adults showed that people with a positive well-being were 47% more likely to eat fruits and vegetables than people with a less positive attitude. Fruits and vegetables are associated with numerous benefits: reducing the risk of diabetes, strokes and heart diseases.

During the same study, researchers also demonstrate that people with a positive well-being were 33% more likely to make a physical activity (with 10 or more hours per week). A regular workout helps increase your energy, build strong bones, eliminate body fat and reduce blood pressure.

Moreover, being happy can help you sleep better which can significantly increase your concentration, productivity, performance and it is important to maintain a healthy weight.

Another study of over 700 adults showed that people with a less positive well-being experienced 47% more sleeping problems (troubles to fall asleep or difficulties to stay asleep).

But if being happy makes you healthier, the other way works too! You can increase your happiness by being healthy!

There are different ways to increase your happiness: express gratitude, get active, get a good night’s rest, spend time outside, meditate and eat healthier are all great ways to help improve your mood!

 

The 6 best foods if you run this summer

 

For most of the runners, summer is a big relief: no more days running in the darkness and icy paths! Let’s enjoy the sunshine and long evening runs.

But just as we change clothes with the seasons, we should adapt our diet too. Eating some specific foods before and after your runs can help you give the best of you even with high temperatures!

1. Coconut water

Regarded as the nature’ sports drink, drinking coconut water is the best way to rehydrate yourself after your long runs (better than any sports drinks). The coconut water is rich in potassium and therefore, in electrolytes (nutrients) that help prevent dehydration, to keep a good blood sugar level and to relax. Coconut water is lower in carbohydrates than normal sports drinks (ideal for people following a low-carb diet).

2. Avocado

Avocados are incredibly rich in nutrients and full of vitamins and minerals (vitamins B and C), which we need every day. Avocados are beneficial for your health and are very useful for runners because they are full of monounsaturated fats which can reduce cholesterol and lower blood pressure.

Avocados are also rich in fiber, which gives to your stomach the feeling to be full for a longer time (perfect for the long runs during the morning). This may seem contradictory because the avocado is considered as a fatty food but the fat comes from monounsaturated fats that improve insulin sensitivity and help your body to burn more fat.

3. Blueberries

Blueberries are ideal for runners because it contains a high water content so that consuming blueberries before a long run will help you stay hydrated. Moreover, they are high in antioxidants which protect you against numerous chronic diseases.

4. Kefir

The kefir is rich in probiotics which help you to boost your immune system, help improve allergies and maintain a healthy weight.

5. Quinoa

Quinoa is a complete protein source that provides all the amino acids our body needs. If you don’t eat meat, quinoa is a good alternative to boost your protein intake and it is gluten-free!

6. Spinach

One study discovered that the nitrates, found in the greens like spinach can help you reach better performance during short exercises like sprints or interval running.

Choose the right foods to help you beat the summer heat both before and after your run! Your body will thank you!

 

Green Healthy Guacamole 🥑

Green Healthy Guacamole

Try this fresh recipe of Green Healthy Guacamole for your dinners during summer 🥑

Prep Time: 10 minutes

Total Time: 10 minutes

Servings: 4

Ingredients: 

🔸1 small white onion

🔸2 avocados (ripe but firm)

🔸1 tomato

🔸1 hand full cilantro leaves

🔸1-2 jalapeños

🔸2 limes

🔸salt

Instructions for Green Healthy Guacamole 🥑

  1. Peel and finely chop the onion and soak in cold water while preparing the rest (in order to remove the bitterness of the onion).
  2. Wash and destem cilantro. Chop leaves very finely. Add to bowl.
  3. Wash tomatoes, deseed and chop into small pieces. Add to bowl.
  4. Cut avocados in half, take out stone, peel and then cut into small pieces. Add to bowl.
  5. Squeeze lime juice over avocado tomato mix, add drained onion and mix well.
  6. Add salt to taste.
  7. Wash and deseed jalapeños and chop very finely and serve mixed in or aside (according to your taste).

Working out in the heat: the benefits

The benefits of working out in the heat

Do we burn more calories by working out in the heat?

With the high temperatures of summer, many of us choose to work out outdoors even if it seems easier to exercise with conditioned air. But in the reality, what is better? Is it more effective to do hot workouts? Here is everything you need to know.

Doing a long run under the heat of July can be very intense and difficult. Does it mean that we are burning more fat and calories? After this type of workout, you can sometimes feel lighter. Unfortunately, the extra weight that you have the feeling to have lost is likely to be water, not fat.

Indeed, hot workouts may help you to burn more calories because your body is using more energy due to the heat, but the difference with indoors workouts (conditioned air) will be negligible.

However, even if working out in the heat doesn’t really help you to burn more fat, we can recognize some benefits.

Working out with extreme temperature has a detox effect. The fact that you are sweating a lot helps your body to get rid of toxins (lead, arsenic, mercury, and cadmium). The more you sweat, the less you will have toxins in your body. Sweating can help you to stay healthier and live longer. But don’t forget that the more you sweat, the more you become dehydrated so don’t forget to drink a lot of water.

Another benefit of hot workout is the fact that you become more flexible. This is particularly useful for people that practice yoga. It allows you to sink deeper and it makes your muscles more pliable. However, try not to overdo it and respect your limits.

A study done at the University of Oregon suggested that exercising in the heat can increase performance. The experience was testing the ability of competitive bike riders to perform in a 55-degree room. One group trained before in a cold environment and the other group in the heat. In the end, when they were all tested in the 55-degree room, the group that trained in the heat was significantly more performant.

Finally, hot workouts may help you to build mental toughness and give you the ability to keep going.

If you really decide to work out in the heat, you have to take some precautions. Pay attention to your body and feelings. Be particularly careful if you feel the following symptoms: dizziness, confusion, cramps, nausea, and weakness. This means that is time to cool off.

The most important is to hydrate yourself a lot because the risk of dehydration is much higher in hot weather.

 

 

 

 

 

Which type of milk is the healthiest?

Which type of milk is the healthiest?

Nowadays, cow’s milk is not the only option when it comes to cooking or baking. We can easily choose between different plant-based milk varieties (soy, almond, rice, coconut, cow,..) to complement your coffee or cereals bowl.

All types of milk can be used for a wide range of recipes from sweet to salty. You can, for example, use almond milk to make a delicious curry sauce! But when it comes to nutrition, some kinds of milk are better than others! We will review the most popular kinds of milk and see their benefits and controversies.

Cow’s milk

There are different types of cow’s milk from whole milk to skim milk. The whole milk will contain more calories.

For a 250ml glass you have:

Calories: 80-150

Saturated fat: 0.1-4.6 grams

Protein: 8 grams

Sugar: 12 grams

Calcium: 300 mgs

Nutrients: Riboflavin, vitamin B12, vitamin A, phosphorus

We can identify some benefits such as the fact that cow’s milk contains a lot of proteins and is cheaper than the other types of milk. It is also rich in calcium which is important for children and seniors  (bones). On the other hand, cow’s milk may increase the risk of prostate, ovarian and breast cancer. Due to its sugar content, it can raise blood glucose levels. The whole milk has been tied to lower weight because it gives the feeling to be fuller and you will snack less than by drinking skim milk.

Soy milk (unsweetened)

Soy milk is produced from the pressed ground and cooked soybeans. It is quite similar to cow’s milk.

For a 250ml glass you have:

Calories: 90

Saturated fat: 0.5 grams

Protein: 8 grams

Sugar: 1 grams

Calcium: 300 mgs

Nutrients: Riboflavin, vitamins D and B12

Unsweetened soy milk is low in calories, high in proteins and omega-3, and low in saturated fat. It may improve bone health and reduce the risk of heart disease. However, you should be careful about the soy products made with estrogen, which could increase the risk of cancer to women. Another inconvenient of soy milk is the fact that it does not work well in baking.

We could say that soy milk is a good option for vegans and people who are lactose intolerant. 

Almond milk (unsweetened)

Almond milk is made from ground almonds and water and is ideal for lactose or soy intolerants.

For a 250ml glass you have:

Calories: 30

Saturated fat: 0.2 grams

Protein: 1 gram

Sugar: 0 grams

Calcium: 300 mgs

Nutrients: Riboflavin, vitamins D and B12

Almond milk is low in calories, rich in vitamins A and D, low in saturated fat and can be used in baking. On the other hand, almond milk is low in protein but you still add protein powder to your milk. Some people have difficulties to digest because it may contain carrageenan.

Coconut milk (unsweetened)

The coconut milk is made with filtered water and coconut cream. It is a good alternative for vegans.

For a 250ml glass you have:

Calories: 50

Saturated fat: 4 grams

Protein: 0.2 grams

Sugar: <1 gram

Calcium: 300 mgs

Nutrients: Vitamin D, riboflavin, vitamin B12

It is low in calories (Unsweetened variety. On the other hand, it is low in protein and high in saturated fats, which can increase cholesterol levels (LDL).

After having reviewed the different types of milk, you are now more able to make the difference and to know what is best for you and your health!

 

 

Grilled salmon marinated in balsamic and apricot jam homemade sauce

 

Grilled salmon

PREPARATION: 5 MIN

TOTAL: 35 MIN

MAKES: 4 SERVINGS

Delicious recipe of grilled salmon marinated in balsamic and apricot jam homemade sauce. Serve with an Indian mango-lentil salad.

Ingredients

🔸1/2cup balsamic vinegar

🔸2 tablespoons apricot jam

🔸750 grams salmon (side of, about 1-in. thick)

🔸1/2teaspoon salt

Instructions

🔸Preheat the grill to medium heat

🔸Mix together the vinegar and the apricot jam in a small saucepan and heat the mixture to medium-high. Boil the mixture about 10 minutes, stirring occasionally, until the mixture is reduced by half and that you obtain a syrupy liquid.

🔸Oil the grill and sprinkle the salmon with salt and fresh pepper.

🔸Grill the salmon skin-side down with lid open. Insert a knife tip 10 seconds in the thickest part of the fish. If is warm, the salmon is ready (15-17 minutes).

🔸Brush the salmon with the sauce mixture

 

The benefits of jumping rope

The benefits of jumping rope

Do you remember the time during your childhood when you were jumping rope? Well, the jumping rope is now part of many training sessions and brings a lot of benefits to your body! It is easy and great for all fitness levels and fits with different training goals: strength, endurance, fat loss or performance. Moreover, you can do this training anywhere. So, no more excuses!

Let’s see why the jumping rope should be part of your daily training by reviewing all the benefits!

  1. Burn fat: a research has shown that you can burn 1,300 calories per hour (0.1 calories consumed per jump)! Jumping for 10 minutes is equivalent to run an eight-minute mile.
  2. More muscle engaged: if you are doing heavy jump ropes, you engage different muscles which lead to faster results.
  3. Cardio: the jumping rope is a cardio activity which means that your heart rate is two or three times faster than other exercises. It has basically the same benefits as running but with less impact on the joints.
  4. Mental development:  jumping with rope develops the left and right hemispheres of your brain which can bring you several benefits such as improving your spatial awareness, reading skills, memory, and attention. By jumping rope, you are always forcing your brain to do quick calculations about the rope’s distance, the speed, the position of your body in order to ensure the rotation keeps going. So, you are using your cognitive function all the time!
  5. It’s fun: if we did it when we were young, no doubts, it’s funny! And you can share this moment with a partner! We all know that if we want to see fast and lasting results, the secret is consistency! This is easier to be consistent when you enjoy it! Moreover, the rope gives you the freedom to workout anywhere. If you like to workout outside with the fresh air, then go outside! You can also challenge yourself or compete with other partners! You decide!

Everything you need to know about avocados

Everything you need to know about avocados

The Avocado belongs to the family of both fruits and vegetables and comes from the tropical and sub-tropical regions of Central America. The best thing with avocados is that you can combine them with any type of food! The avocado tree can grow to 65ft (20m) and doesn’t produce fruits after 4-7 years. This is one of the reasons why avocados are so expensive!

How to know when the avocado is ready to consume?

The avocado is ready to eat if the fruit stone inside moves when you shake it. If you bought an avocado that is not ready yet, wrap it up in a newspaper together with another fruit (for example apple or banana). The avocado will ripen more rapidly (2-3 days). Otherwise, you can let your avocado at room temperature with no direct sunlight and it will ripen in above one week.

If your avocado is already sliced, we recommend to preserve it by tossing it in lemon juice, tomato or orange juice (vinegar can work too).

If you are looking for the opposite effect (to avoid ripening), let the avocado inside the fridge (4-6ºC) or wrapped the avocado in plastic film.

The benefits for the health

Avocados are rich in oleic acid, a fatty acid that helps in keeping good cholesterol levels. They also contain folic acid, which is recommended for pregnant women as it prevents fetal malformations.

Avocados are also rich in fibers which give you the sensation to be full, relieve constipation and balance your blood sugar level.

The magnesium and potassium contained in avocados improve the nervous and muscular systems but also the immune system in general.

We can also add that avocados protect your skin and are a good anti-aging method. Moreover, the avocado is the ideal food for those who want to gain some weight. 

 

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