The BeYou Blog

Eat Better, Move Better, Feel Better

Quick workouts: what about the benefits?

Quick workouts: what about the benefits?

Many of you are wondering if quick workouts really make a difference? When, once again, you don’t have time to go to the gym or your energy seems very low, you decide to opt for a short home workout and you are wondering will it be worth it?

So if short workouts can really bring benefits, what are they?

A quick workout can provide benefits for general health and fitness. It also will help you to come closer to your weight loss goals. However, short workouts are not ideal if you have specific goals such as becoming stronger, having bigger arms, better muscles, etc. Indeed, if you want to build muscles, you will need a little more time than just 10 minutes a day.

According to a study, even a short training of 4 minutes can increase your cardiometabolic health, specifically for people having a very low level of fitness (significant decrease in mortality risk). Moreover, some individuals with overweight following a 2-month short and high-intensity workouts, had a better control of their blood sugar levels.

Short workouts have also another benefit: you are not so exhausted as regular workouts and your appetite doesn’t increase.

Another study has demonstrated that a 10 minutes high-intensity workout can improve your mental focus which makes it perfect for your break at work, before an exam or a study session.

In order to receive all the benefits properly, you should opt for a high-intensity workout at about 8 of a 1 to 10 level of discomfort (it should be hard to make your heart race).

So, short workout or no workout?

Clearly, the answer is short workout! If you are traveling, don’t have the time or just want to gain more focus throughout the day, do it! But of course, they shouldn’t be your only option!

In summary, you can improve your general fitness with quick workouts but keep it as an extra training when you don’t have time.

 

Beauty: soft hands winter kit

Beauty: soft hands winter kit

Say goodbye to dry hands and avoid cracked skin during winter with our tips for soft hands!

First of all, knowing the cause of your dry hands can help you to fix the problem from its source.

What causes dry hands?

In general, dry hands are due to a lack of hydration and moisture, unless you are suffering from psoriasis, eczema or another skin problem.

How to avoid having dry hands?

Here you have a list of the best things to do in order to prevent dry hands!

🔸Protect your hands with gloves

Dehydration can be caused by bad weather conditions (rain, cold, wind, hard sun). So when the temperatures are cold, rain is falling or wind is blowing, try to wear gloves specifically for your outdoor cardio time: when you run, cycle or exercise.

🔸Apply hand creams daily and take it with you everywhere

Opt for hand creams with ingredients that will help hydrating and lock the moisture inside of your hands such as glycerine, hyaluronic acid, petroleum, shea butter or lanolin.

Protect your skin from the heat too because high temperatures can make your skin feel thirsty.

🔸Drink water

As dry hands are most of the time caused by dehydration, don’t forget to drink your daily amount of water (2 liters/day).

🔸Avoid chemicals products

If you are always using an anti-bac when you are out of the house, consider using a natural alternative without any chemicals products or alcohol, which could seriously damage your skin.

The same for the household cleaning products, no surprise! Wear gloves when you transform yourself in a housewife.

🔸Hydrate your skin after swimming

Swimming or washing your hands repeatedly can take away the natural oils from your skin, which help to keep them hydrated. After swimming, you should apply a hand and body moisturizer in order to keep your hands soft.

Now you have everything on your hands in order to have soft hands! 

 

Why am I still hungry after eating?

Why am I still hungry after eating?

Modern society has created a major shift in the way we live and we eat. With the production of processed food, the stress, the lack of sleep and the never-ending communication on social media, our sensation of hunger has increased and we don’t listen to our body anymore.

Calories in versus calories out

Decreasing your calorie consumption dramatically won’t help you to lose weight and can also be dangerous for your health if your calories intake is lower than the number of calories you need daily (caloric deficit and risk of malnutrition). In general, it is recommended to have a calories intake of minimum 1,300 calories per day, depending on your height, weight, and activity.

If your body has a deficit in certain nutrients, it will increase your hunger (starvation mode). As your body is enduring a caloric deficiency, your metabolism, reproductive function, and brain activity will be slowed so that your body will burn the foods you intake at a slower rate which can explain that you won’t see any weight loss results.

But the fact that you are feeling hungry after eating is not only about calories. The feeling of hunger can also be due to the consumption of processed foods, life distractions (TV, phone, Video games,..) or the fact to eat irregularly.

Integrate the good foods in your diet

A lot of people are feeling hungry after eating because they didn’t eat the right foods. We suggest to include protein and fiber in every meal or snack in order to feel satiated.

Reduce sweet foods

Having a sweet meal such as carbs, will open your hunger. Always pair your carbs with protein or healthy fat.

Be aware that you are eating

Everybody has already experienced a TV-dinner time during which your entire meal has disappeared without realizing you ate it. And you are wondering: Why I am still hungry? This is due to the fact that your brain didn’t register that you ate a meal because you were too focused on that tv show. The same happens when you are eating at your desk in the office while working!

Focusing on what you eat and taking the time to eat slowly may help decrease the feeling of hunger after eating.

Avoid processed foods

In order to make you consume more, food companies add sugar, salt and/or fat in the foods so that it lets your body wanting for more.

 

The best documentaries about Health and Nutrition on Netflix

The best documentaries about Health and Nutrition on Netflix

Ok, we agree, the words “Netflix” and “Health” are difficult to combine when we know that watching TV is not exactly considered as a “healthy” activity. But what if you could use Netflix to reinforce your knowledge about nutrition and motivate you to adopt new healthy habits?

In the last decade, a number of documentaries have been created in order to reveal the naked truth about people’s diets. We have selected for you the best nutrition documentaries available on Netflix.

 

🔸Fat, Sick, & Nearly Dead (2010)

An inspiring film that chronicles Joe’s personal mission to regain his health. Joe Cross weighted more than 136 kilos, ate like crap and suffered from a debilitating autoimmune disease. His doctors told him that he was at the end of his rope so that he decided to make drastic changes in his life. The drastic change? Stopping crap foods and drinking fresh fruit and vegetable juice during 60 days. By seeing his body transformation in real time, this documentary will make you aware of the huge role diet plays in health.

 

🔸Fed Up (2014)

By watching this eye-opening documentary, you will discover how the processed food industry looks like the tobacco industry. From tobacco to junk food, both businesses are designed to get people hooked. And when we spoke about junk food, this is particularly bad and dangerous for kids who have no knowledge of the concept to be able to say no.

 

🔸Food, Inc. (2008)

If you want to know where your food comes from, you should watch this documentary. Food, Inc exposes the terrifying secrets of the food industry (such as the unsanitary conditions of meat processing) through the investigation of Eric Schlosser and Michael Pollan. From cruelty to unsustainable environmental practices, the disgusting truth is revealed. Why animals are pumped with chemical and hormones? What is sure, is that you will stop complaining about the expensive price of organic chicken after watching this film.

 

🔸What The Health (2017)

Another film that will reveal terrifying truths but this time the film discussed the correlation between food and disease and the dangers of processed meat. Why the number of people suffering from diabetes suddenly exploded in the last decade?  Discover how a plant-based diet can help prevent and even reverse health conditions!

 

🔸Forks Over Knives (2011)

This vegan-advocacy film emphasizes the importance of eating fruits, vegetables, whole grains, and legumes rather than a diet based on animal products and processed foods. The idea of addiction to processed foods is also discussed. After watching it, you will probably integrate more vegetables into your diet!

 

🔸In Defense of Food (2015)

“In Defense of Food” is the adaptation to the screen from the book of the journalist Michael Pollan. The film discussed how processed and packaged foods have taken control of people because it is easy, convenient, cheap and delicious. Some of the packaged foods that are supposed to be healthy tend to contain a big amount of fat and sugar and people totally ignore it (example with the Yoplait yogurt). Michael Pollan also discovers that people get sick by eating processed foods because of the chemicals added in it.

 

🔸Food Choices (2016)

This documentary made a lot of noise and is available in 190 countries. 28 health professionals and experts have worked together to reveal the bad consequences behind the nice packaging and catchy slogans. Companies make people believe that their products are good for the health but in reality, most of them are misinformed about the ways to stay healthy. The filmmaker explained how his overall health improved by having a plant-based diet.

 

🔸Sustainable (2016)

A documentary that denounces the unsustainable practices of America’s food system: from raising animals for slaughter in packed to disease-ridden environments and food waste. It will make you think before buying a quick processed meal.

 

Why stress can cause weight gain

Why stress can cause weight gain

Nowadays, stress is becoming even more present in the society:  social networks, long working days, pressure at work, lack of physical activity are the main causes.  Indeed, stress is the cause of many health problems: depression, anxiety, asthma, heart diseases, diabetes, etc. But stress has also an impact on our hormone levels and weight gain.

Any source of stress, from physical to emotional will produce cortisol (the stress hormone) in your body. This hormone is necessary for our survival because it allows us to take a quick decision in order to get out of danger (alertness).

However, when we are under constant stress, our body produces too much cortisol which has an impact on our metabolism and emotional feelings, causing anxiety, insomnia, fertility problems, and weight gain.

Let’s see how stress can have a bad impact on your quality of life and can cause weight gain.

🔸Stress contributes to sleep disorders

Like we said before, Cortisol is the hormone responsible for the alertness so that it will keep you awake and make you pay more attention to your environment. If the cortisone levels are elevated throughout the day, it can generate difficulties to fall and stay asleep. The lack of sleep will affect the levels of hunger hormones, causing appetite and reducing the feeling of fullness which contributes to weight gain.

🔸Stress increases cravings

The cortisol affects your mood, sleep, and digestion so that it will directly contribute to sugar and carbohydrate cravings when you are feeling down or stressed. According to some researches, people with high cortisol levels are consuming more calories during the days with high stress.

Why? The stress decreases the levels of “happy hormones” so that we are looking for rewarding eating experiences which used to be high-calorie foods.

🔸Stress can affect your digestive system

Stress is one of the leading cause of digestive disorders such as diarrhea, constipation, acid reflux, gas and intolerances. This is due to the fact that stress increases inflammations.

This is why you should eat a variety of high-fiber whole foods during stressful periods.

🔸Stress burns your energy and makes it difficult to stay active

Even if a healthy diet is important to lose some weight, doing some physical activity is essential. Stress increases inflammation and can weaken the immune system which can cause a lack of energy,  frequent illness, and soreness in your muscles.

🔸Stress can affect your mood

All the previous points above have an impact on brain activity and mood stabilization.

When we are stressed, we are more likely to follow old habits. Stress can block you at the start of a new project like exercising or improving the quality of life (you will be less motivated).

 

Digestion: the best foods for your intestinal balance

The digestive system, by absorbing nutrients and eliminating waste, plays a vital role in your health.  However, many of us experience digestive problems (diarrhea, constipation, cramping, gas, etc).

If you suffer from digestive problems, researches have shown that integrating fermented foods as well as fiber-rich and probiotic-rich foods into your diet could improve your digestion. Have a look at the following list:

🔸Yogurt

Yogurt is made with fermented milk and is rich in probiotics. The probiotic is a good bacteria that can help improve digestion (bloating, constipation and diarrhea).

 

🔸Kefir

The kefir is a dairy product made by adding kefir “grains” to milk. These grains will ease the digestion of lactose (bloating, cramping and gas). Studies have also shown that the consumption of kefir could reduce inflammation in your gut.

 

🔸Apple

Apples are rich in soluble fiber (pectin). This fiber is used to stop constipation and diarrhea and is also linked to a decrease of possible inflammations in the colon.

 

🔸Fennel

The fennel is a plant, usually used to add flavor to your dishes. The fiber in the fennel may help to prevent constipation and reduce bloating, flatulence and cramping.

 

🔸Chia Seeds

Chia seeds are rich in fiber that contribute to your intestinal health by promoting the growth of probiotics.

 

🔸Kombucha

Kombucha is a fermented tea. Its probiotic content will improve your digestion and can also help to treat stomach ulcers.

 

 

🔸Whole Grains

Whole grains are the seeds of cereals such as oats, quinoa, or farro. Their high content in fibers can help improve the digestion by reducing constipation and by feeding your healthy gut bacteria.

 

🔸Tempeh

Tempeh is made by fermenting soybeans and is a good source of probiotics which can reduce negative digestive symptoms.

 

🔸Ginger

Ginger can be used to reduce the risk of heartburn, nausea and stomach pain.

 

🔸Dark green vegetables

Dark green vegetables are rich in fiber and magnesium which help improve digestion by feeding good bacteria in your gut.

 

🔸Salmon

Salmon is rich in omega-3s which may reduce inflammation and improve the digestive health.

 

HIIT: What is Tabata workout?

HIIT: what is Tabata workout?

First things first, before going into the description of the Tabata workout, let’s explain what is a HIIT training.

HIIT = High-Intensity Interval Training

This training style became very popular recently because it allows you to do a good training in a short period (perfect in you have a busy schedule).

This type of training will help you to lose body fat because, due to the high intensity, your body will continue to burn calories even after the training (afterburn effect). This is due to the fact that your body requires more energy (calories) to repair itself after this intense training.

The concept of this training is quite simple: performing short powerful movements, followed by regular resting periods. Rather than spending one-hour practicing moderating exercises, you will push yourself close to your limit for a short time.

Tabata is one of the most effective HIIT training. It was originally created by Japanese professor Dr. Izumi Tabata for the Olympic speed skating team.

Tabata HIIT = 8 x 20 seconds maximal intensity exercise + 10 seconds of rest between each lap = 4 minutes exercise

This type of training is really efficient because it will both strengthen your muscles and improve your cardiovascular system.

Here is an example of a Tabata workout with 2 different exercises that you can easily do at home, for the days you would like to skip the gym.  

Exercise 1: Perform squat during 20 seconds + rest for 10 seconds + Repeat again (8 times)

Rest for one minute

Exercise 2: Perform mountain climbers during 20 seconds + rest for 10 seconds + Repeat again (8 times)

You are done! Congratulations! You just burned 343 calories!

Don’t forget to engage your core during both exercises. Perform the mountain climbers at high speed in order to get your heart rate up!

 

Couscous Salad With Roasted Butternut Squash

Couscous Salad With Roasted Butternut Squash

17 Ingredients

710 Calories

40 Minutes

If you want to change your traditional salad for another healthy dish, this couscous salad could be a great fit! Beautiful colors, textures, flavors and perfect for your nutrition.

Ingredients:

🔸1 butternut squash

🔸2 tablespoons olive oil

🔸Salt

🔸Pepper

🔸1 1/2 cups pearl couscous (if you can’t find, replace it by orzo pasta or the traditional couscous).

🔸3 cups baby spinach

🔸1/2 cup red onions (thinly sliced)

🔸1/2 cup dried cranberries

🔸1/2 cup toasted pecans

🔸3 tablespoons orange juice

🔸1 tablespoon dijon mustard

🔸1/4 teaspoon garlic powder

🔸3 tablespoons honey

🔸2 tablespoons apple cider vinegar

🔸1/3 cup olive oil

Instructions:

  1. Preheat the oven. Peel and dice the butternut squash and place them on a baking sheet. Sprinkle with salt, pepper and olive oil. Roast them during 20-25 minutes in the oven.

  2. Prepare the couscous (see package for cooking time and instructions).

  3. For the dressing, pour the orange juice, mustard, garlic powder, apple cider, vinegar, olive oil, salt and pepper in a mason jar. Screw on the lid and shake. Add salt and pepper if needed.

  4. In the bowl of your choice, bring together all the ingredients of the salad and gently add the serving.

  5. Ready to eat!

 

Hair care: the best essential oils

Hair care: the best essential oils

When it comes to taking care of your hair, whether your objective is to stimulate hair growth or to treat brittle hair, essentials oils are one of the few natural ingredients that can make your hair healthier. There are different essentials oils, adapted to each hair type. Do you have oily hair? Or dry hair? Let’s find out which essential oil suits to your hair needs, then try one of these simple ways to apply it!

If you are preparing your own shampoo or hair spray with natural ingredients, you can also add some essential oils. Otherwise, add it to your natural hair products. But don’t apply essential oils directly on your hair.

  1. Moisturize dry hair

If your objective is to nourish your dry hair, essential oils are the best way to seal moisture into the damaged hair. The best ingredients for dry hair are lavender, geranium, sandalwood, rose and chamomile, which help balance the scalp’s oil production and will naturally hydrate your hair.

How to apply it? Add 10 essential oils drops to 1 tablespoon of jojoba, coconut or olive oil, add the mixture to your bottle of shampoo and shake.

  1. Reduce oily hair effect

If you have oily hair, try to use shampooing less often. You can use the oils of lemon, clary sage, peppermint, geranium, and juniper in order to balance the oil production of your scalp.

How to apply it? Add 1 teaspoon bentonite clay (you can buy it on Amazon) and 20 drops of essential oil to your shampoo or pour the mixture to a salt spray and spritz the roots of your hair.

  1. Activate hair growth and prevent hair loss

Some studies have shown that essential oils could actively stimulate hair growth and could be used as conventional hair loss treatments. The essential oils with rosemary, peppermint, lavender, cedarwood and clary sage are the most effective.

How to apply it? Add 10 drops rosemary, 5 drops of peppermint (or 15 drops of one of the other oils) to your shampoo or conditioner bottle and shake. In order to stimulate hair growth, massage into your scalp each time you are washing your hair.

You can also use it as a hair serum, by applying to the roots of your hair, leaving it on hair overnight and washing your hair in the morning.

  1. Get rid of dandruff

Many essential oils are great to combat dandruff. Lemongrass is the most effective, then you can also try tea tree, rosemary or peppermint.

How to apply it? Add 20 drops of essential oil to your shampoo or conditioner or let the essential oils rest overnight as hair mask with tea tree and peppermint oils.

  1. Itchy scalp

Essential oils are great to calm irritated skin. Lavender, rosemary, clary sage, chamomile, and tea tree are naturally anti-inflammatory.

How to apply it? You can add the essential oils to an apple cider vinegar scalp scrub or some drops of chamomile and lavender to a honey hair mask.

With all these essential oils, you are ready for your daily hair care!

The Best Food To Eat In October

The Best Food To Eat In October

Each month and season has its own products. As it is always better to eat seasonal products (freshness, better taste, and quality), we have prepared for you a list of the best food to consume during the month of October.

🔸Beets

We admit that beets are not the most loved vegetables but beets can be delicious if you roasted them, if you serve them in a salad or even mixed in a homemade beet hummus!

 

🔸Broccoli

Steamed, boiled or grilled, broccoli can be integrated into a lot of dishes! Moreover, broccoli is a great source of vitamins K and C, folate, potassium and fiber which may help to reduce inflammation, lower cholesterol and improve heart health.

 

🔸Figs

Figs are one of the sweetest fruits and are rich in fiber and antioxidants! Figs combine perfectly with a creamy goat cheese and some crunchy pine nuts.

 

🔸Cucumber

You can integrate cucumbers into almost every dish: salads, sandwiches, tabbouleh, quinoa, etc.

 

🔸Leeks

The colder months are arriving and we will be happy to warm up with a leek and potato soup! Beyond the comfort, the leek soup also offers a variety of benefits for your health: reinforce bones, increase weight loss, improve heart health and vision.

 

🔸Pears

Pears are known to boost the immune system, improve digestion and clear your skin. Pears are a great combination with blue cheese or goat cheese, walnuts and balsamic as a part of a salad.

 

🔸Pumpkin

How would be the month of October and Halloween without its pumpkins? As part of a soup or grilled with olive oil, feta and oregano, pumpkins are deliciouuuus!

 

🔸Sweet potato

We all have heard the hype about sweet potato. Sweet potatoes are now essentials pieces to have in the kitchen! Our favorite way to eat it is toasted with a mashed avocado on it! Yummy!  

 

Now that you have a selection of the best food to eat in October, you are ready to prepare your shopping list and hit the supermarket!

 

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