The BeYou Blog

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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 a 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 or vegan.

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. 

 

Chocolate Energy Balls Recipe

Chocolate Energy Balls

Have you already tried the energy balls? These energy balls are easy to cook and will give you all the energy you need! The ideal snack to satisfy your hunger between meals!

Ingredients: for 24 energy balls

  • ½ cup pumpkin seeds
  • ½ cup sunflower seeds
  • ½ cup oats
  • 1 Tbsp ground flax seeds
  • ½ tsp cinnamon
  • 2/3 cup dates, packed (~115 g 3.9 oz)
  • ½ cup dried cranberries
  • 2 Tbsp cocoa powder
  • 1-2 Tbsp water

Preparation:

  • Mix all the ingredients (except water) in a blender until very smooth.
  • Add water and mix again.
  • Roll into balls shape (one tablespoonful for each ball).
  • Conserve the balls on a plate in the refrigerator for about 2 hours.

You can adapt this recipe to suit your taste by replacing the sunflower seeds or the pumpkin seeds with nuts, the cranberries with dried grapes or cherries! You can also use Chia seeds instead of flax seeds.

Experiment and create your favorite combination of energy balls! 

 

What are the benefits of Yoga for your body?

thebenefitsofyoga

We can consider that Yoga is a tree with 8 different branches: restraints, observances, postures, breathing, withdrawal of senses, concentration, meditation, and absorption.

Most of the time, the type of yoga usually practiced in gym and yoga club is the Asana yoga. The Asana yoga is more focused on posture, stretching, and strength. The idea is to connect the movements of your body to your mind and respiration. This is much more than stretching: this is a physical-mental work.

You can choose to practice yoga by embracing the 8 different branches of yoga or simply by practicing the spiritual connection.

What are the benefits of Yoga?

  • Yoga improves your flexibility and versatility by lengthening your muscles. This is the most obvious benefit of yoga and you can see the results very quickly. During the first class, touching your toes will seem impossible. But if you keep going to your yoga classes, the pain will start to disappear.
  • It tones your body and builds muscle strength which protects you from back pain or arthritis.
  • Yoga helps you understand how to align your body, how to position your muscles and how to improve your balance. Having a bad posture can cause back or neck problems.
  • It increases your blood flow, specifically the relaxation exercises.
  • Yoga helps you to sleep better by providing downtime for the nervous system (if your class includes meditation exercises).
  • You can lose weight but it depends on different factors:
  1. The length of your session
  2. The frequency of your yoga training (at least twice a week).  
  3. The type of Yoga: yoga sessions are more intense with the Ashtanga, Vinyasa and Power yoga. 

Even if you don’t really lose weight, you will see your body get toned.

Green Smoothie Bowl 🥝🥝🥝

Green smoothie bowl

For 2 people:

🔸 1 banana sliced

🔸 2 cups frozen chopped spinach

🔸 ½ cup fresh pineapple cubes

🔸 ½ cup coconut water

🔸 2 small kiwis peeled and chopped

🔸 2 tablespoons hempseed

🔸 1 Pinch of salt

🔸 2 teaspoons chopped fresh ginger, optional

🔸 ½ teaspoon raw honey, optional

How to Make It

Place all the ingredients in a high-speed blender and process until smooth and creamy. If the mixture is too thick, you can add more coconut water and mix again. Then decorate your bowl with some toppings (for example pumpkin seeds, coconut or granola). Serve immediately.

Yummm!

Best workouts exercises to get your body toned for summer

Best workouts exercises to get your body toned for summer

Summer is just around the corner! And if your body is not yet prepared to wear a bathing suit, don’t panic! We will give you 7 exercises to get a slim, toned, beach-ready physique.

Training is good, but the exercises you choose and the way you are doing them can have a big impact on your body shape. It’s not worth doing complicated exercises: the basic ones are recognized as the best. And if your goal is to tone up and slim down, we recommend not to use heavy weight and to do quick reps exercises.

 

  • Push-ups

 

push ups

Push-ups allow you to tone your body from the waist up (upper body). It will help you build strong arms and shoulders while you are working abs and the core.

 

  • Planks and side planks

 

Side planks

These workouts exercises are ideal to build a tight core without injuring the spine because you are more stabilized. And if you feel comfortable with regular planks, you can try the dynamic version by moving one elbow or one foot.

 

  • Jump squat and split squat jump

Jump squat

 

According to some studies, doing explosive movements such as jumping is great for burning fat.

For the jump squat, bend down like you’re sitting in a chair (just like a normal squat) and then burst up into the air.

For the split squat jump, when you jump up, switch over to the other leg. Do it for 30 seconds and then rest for 30 seconds. Again and again.

 

  • Burpees

 

Burpees

Your favorite jumping movement, very effective to burn the body fat surrounding the dormant muscles!

 

  • Pulls-up

 

The pull-up is a nearly full body workout. Obviously, it focuses more on your arms and shoulders but you will need your abs and your pelvis to really lift up your body.

 

  • Chin-up

 

If you want to build strength, you can also try the chin-up by pulling your chin above the bar with your palms facing toward you. Hold the position as long as you can!

 

  • Bar hang

 

If the two previous workouts exercises are too difficult, you can simply hang from the bar a few times a day (if you have a bar at home).

For each of the 7 exercises, altern 30 seconds workout and 30 seconds break. If it is too easy, 40 seconds on and 20 seconds off.

 

The health benefits of oats

 

The health benefits of oats

I don’t start my day without eating a steaming bowl of freshly cooked oats with coconut milk. Now I know why and I won’t stop.. Did you know that oats are considered as the healthiest grains on earth?

Indeed, different studies prove that oats and oatmeal (porridge) are incredibly nutritious and well-balanced: oats are high in fibers and contain a lot of vitamins, minerals, proteins, and antioxidants. You can find oats in a lot of ingredients such as cookies, granola bars, muffins, some pastries,…

The types of oats

  • Instant (quick) oats: quick oats are created by rolling the oat flakes thinner or by steaming them longer. The texture changes and sometimes it can be a little mushy if you cook it too long but the nutritional value is the same.
  • Rolled oats: also called old-fashioned oats, these are the result of steamed oat groats rolled into flakes. They stay fresh longer and the cooking time is higher than instant oats because the flakes are thicker.
  • Steel-cut oats: also called Irish oatmeal, steel-cut oats are simply the result of cutting groats in two or three pieces. It takes less time to cook because the pieces are smaller.
  • Scottish oats: These are similar to steel-cut oats but instead of cutting the oats, these are ground and the result is creamier.
  • Whole oat groats: also called “grain kernel”, these are the most intact form of oats. In other words, oat groats are cleaned and harvested oats. People used to eat them less often because the cooking time is about 50-60 minutes.

Rich in fibers

The rich soluble fibers of the oats provide a lot of health benefits. First, they significantly help lowering cholesterol levels and as a consequence, it reduces the risk of coronary heart disease but also cardiovascular disease risk.

According to some findings published in BMJ, “a high intake of dietary fiber, in particular, cereal fiber and whole grains, was associated with a reduced risk of colorectal cancer.” 

Oats are also very filling and this is thanks to a powerful soluble fiber called Beta-Glucan. This fiber will give you the sensation to be full and consequently reduce the risk of obesity. You will eat less and later during the day so that it may help you to lose weight. 

The Beta-Glucan also reduces blood sugar levels and improves insulin sensitivity.

The fiber inside the oats is also a good remedy to relieve constipation and allows to have a better intestinal transit by reducing glucose absorption.

Rich in antioxidants

Oats contain a lot of antioxidants (such as polyphenol and avenanthramides), helping lowering blood pressure, leading to better blood flow and acting as an anti-inflammatory and anti-itching if it is applied to the skin (a lot of skin care products contain oats).

In summary, oats are among the healthiest foods you can eat.

 

Workout from home: all you need

workout from home

Getting into fitness is not cheap! From the underwear to the new shoes, you also have to add the price of your gym membership each month! But what if you could lower the price of being fit by creating your own gym at home? Here are some regular home items that you can use to engage every muscle you’ve got.

Instead of a mat, use a towel or a carpet

Grab the biggest towels of your bathroom and you have your mat! In addition, unlike the mat, you can soak up your sweat by washing the towel after your workout!  

Instead of a bench, use a chair

Even if it is less stable, chairs are good tools to exercise at home. You just need to push the back of a chair against the wall and you are all set to do some step ups, plank knee cross, tricep dips, standing side crunch, incline push-ups, and much more! If you think that the chair is too risky for you, you can also use the stairs instead!

Instead of dumbbells, use water bottles

Dumbbells are easily replaceable! You can use bottles of water, cans of soup, large carton of milky, anything in your house! Use the lighter objects to do micromovements with a lot of repetitions such as the dumbbell clean, the farmers’ falk, bent-over row, the bench press,…

You can use the heavier items as a kettlebell for overhead squats, Turkish get-up, single arm presses, lunge presses, Russian twist, weighted reaches and weighted hip raises!

Use your body

Who says it was compulsory to work out with weights? You can totally use the weight of your own body to do endless exercises such as planks, squats, burpees, crunches, leg raises, Russian twists,…

Use the wall

Did you know that wall sits are recognized as the most effective body exercises to tone and tighten the butt, the belly, the legs or the triceps? Here is a total-body against the wall workout: wall push-ups, sprints, wall plank, outer-thigh toner, hamstring blasters, single-legged wall squats.

Now, you are ready to work out everywhere!

 

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