The BeYou Blog

Eat Better, Move Better, Feel Better

Category: Nutrition (page 1 of 4)

The Health benefits of honey 🍯

The Health benefits of honey 🍯

Honey has for a long time been used as both a food and a remedy. Honey is rich in plant compounds and provides different benefits for health. Opting for honey is particularly healthy when you use it to replace refined sugar which is much more caloric. Discover the main benefits of honey for your overall health!

Honey contains plant compounds

Even if honey doesn’t contain any fiber, fat or protein, honey is rich in bioactive plant compounds.

Rich in antioxidants

High-quality honey contains important antioxidants such as organic acids and phenolic compounds (flavonoids). These antioxidants reduce the risk of heart attack, stroke and even some type of cancer.

Honey is better than sugar, especially for diabetics

Some studies have shown that honey could reduce the risk of heart diseases for people with diabetes. However, honey can increase blood sugar levels.

May reduce blood pressure

May improve heart health

Among the other benefits of honey, we can also mention that antioxidants in honey are good for your heart.

Helps Improve Cholesterol

Honey seems to have a positive impact on cholesterol levels. It allows reducing “bad” cholesterol while increasing the “good” cholesterol”.

Promotes healing for burns and wounds

Honey can also be great to treat burns, wounds and other skin problems.

 

8 Signs You Need to See a Therapist Food

Nowadays, our society has a general obsession with weight that makes us conscious of what we are eating (which is not a bad thing) and feel guilty for eating not healthy. We can see this problem totally harmless as it affects a lot of people, but in reality, this is not. On the contrary, this focus on food and bodies can lead to unhealthy fixations. Hopefully, you can easily fix these fixations for example by seeing a therapist food.

If you recognize yourself with some points of the following list, so often that it’s interfering with your daily life, it may be time to talk about it with someone you trust ( friend, family member or even a therapist food).

 

  • You can’t stop thinking about food and/or your weight.

Even it is totally normal to think about food or about your body sometimes, it should not interfere with your daily functioning or give you concerns (anxiety, guilt, shame) for example if you are always thinking about your next meal, or your next workout to lose the calories of your lunch.

 

  • You don’t like to eat in front of other people

This happens commonly with people with anorexia nervosa or bulimia nervosa. They prefer not to eat in front of people in order not to be criticized. Even if you don’t have an eating disorder, you might experience stress or anxiety to eat in front of other people.

 

  • You are obsessed with healthy foods.

Orthorexia is an eating disorder characterized by a need to eat only clean or pure foods and becoming stressed when no health food is available. The problem appears when there is a misunderstanding of what is truly healthy and doesn’t allow you to eat the food you love again.

 

  • You have compulsive or stressful reactions with food

A lot of people like to eat their meals in a particular way (for example you like to eat the vegetables first). We can call it “food rituals”. The only fact to stop the ritual can cause stress and anxiety.

 

  • You are severely restricting calories

Constantly counting the number of calories you are eating can represent an eating disorder. It can be dangerous if you are skipping meals in order to save calories.

 

  • You can’t control how much you eat

This involves repeated episodes of eating a big quantity of food past the point of fullness, following by a feeling of disgust, depression, or guilt.

If you recognize yourself in some of these points, consider that talking about it and understanding that this is a problem in your daily life is already a big step.

Source: https://www.self.com/

20 Toppings for a 100% Healthy Salad !

20 toppings for a 100% healthy salad !

Generally, salads are prepared by mixing lettuce or mixed greens (arugula, kale, spinach, etc) with some toppings of your choice and a dressing. You can add a variety of possible foods to your healthy salad, so let’s figure out which salad toppings are the healthiest! 🥗

  • Chopped Raw Vegetables

Carrots, onions, cucumbers, celery, mushrooms, and broccoli finely chopped are the perfect toppings for your heathly salad! They are packed with fiber, plant compounds, and much more health benefits!

  • Nuts and Seeds 🥜

Pistachios, walnuts, pumpkin seeds, almonds, peanuts and chia seeds are really nutritious! Opt for nuts and seeds without any added salt, sugar or preservatives.

  • Dried Fruit

Cranberries, apricots, mango or raisins are delicious in salads and will bring you a lot of vitamins A and fiber. Look for dried fruits with not any other ingredient added.

  • Whole Grains

Brown rice, quinoa, farro, and barley will allow you to add texture and flavor to your salad. Whole grains will help you avoid cravings during the day and be satisfied after eating.

  • Beans and Legumes
  • Fresh Fruit 🍐🍊🍓
  • Shredded Hard Cheeses

Cheddar, Gouda, parmesan, and manchego will add flavor to your salads and are also nutritious. Parmesan provides important nutrients for bone health and blood clotting.

  • Roasted Vegetables
  • Hard-Boiled Eggs
  • Fresh Herbs

The best fresh herbs for your salads are basil, mint, rosemary, parsley, sage, and cilantro.

  • Leftover Meat

Meat is charged with vitamins, minerals and high-quality protein that will make you feel full and satisfied.

  • Seafood

Salmon, cod, halibut, shrimp, lobster, and sardines are incredibly rich in protein, omega-3 fatty acids, vitamins, and minerals. Seafood can boost heart health and brain function.

  • Avocados
  • Soft Cheeses

Fresh mozzarella, feta, ricotta, goat, bleu and burrata are excellent salad toppings, providing protein, calcium and other important micronutrients.

  • Corn and Salsa
  • Tofu and Edamame

An excellent source of protein for vegans and vegetarians.

  • Olives

Adding toppings to your salads may help you to boost your nutrition while adding flavor to these mixed greens. 🥗

Source: https://www.healthline.com

 

What are the Benefits of Broccoli? 🥦

The benefits of broccoli

This small green vegetable is rich in vitamins, minerals, fiber, and antioxidants. You can eat broccoli cooked or raw. These 2 types of cooking methods provide different nutritious benefits. Boiling, microwaving, stir-frying and steaming can reduce its vitamin C content as well as soluble protein and sugar. But steaming seems to have less negative effects.

What’s even more? Let’s discover all the benefits of broccoli! 

Protective effects from the potent antioxidants and bioactive compounds

The antioxidants of broccoli offer health-protective effects, allowing to reduce inflammations in the body as well as preventing oxidative stress.

Protective effects against a certain type of cancer

The bioactive compounds of broccoli can reduce cell damage caused by some chronic diseases. Different studies have also demonstrated that broccoli could help in preventing some type of cancer.

Better blood sugar control

The antioxidants and fiber may help reducing blood sugar and improve blood sugar control for people with diabetes.

Better heart health

Some studies have shown that broccoli can help to reduce the risk of heart diseases and preventing heart tissue damage.

Better digestion and reduces constipation

Eating broccoli can help to improve the gut health.

Better brain function

Broccoli may slow mental decline and may have a protective effect on brain tissue.

Better health bones

🥦

Nutrition: How to gain weight fast? 🏋‍♂

Nutrition: how to gain weight fast?

Obesity is a problem that affects a lot of people in the world. However, some people are suffering from the opposite problem: underweight. Moreover, other people who are not underweight want to gain some muscle. If you are one of these, you will need a strategy in order to gain weight quickly and safely (in a healthy way).

Eating donuts and high sugar foods won’t be the solution as it will destroy your health. This is why it is really important to do it right: by eating hearty & healthy meals.

Here are some tips to gain some weight without ruining your health at the same time:

🔸Eat more calories than the calories your body is burning

The most important thing you should do in order to gain weight easily is to eat extra calories. This means that you will eat more calories than your body really needs. If you want to gain weight slowly, we recommend eating 300-500 calories more per day. If you want to do it fast, aim for 700-1000 calories more per day.

🔸Eat at least 3 times per day

🔸Eat more protein

If you want to gain weight, you should definitely increase your protein intake. The extra calories coming from a high-protein diet are turned into muscle. Foods rich in protein are meats, fish, eggs, many dairy products, legumes, nuts, and others. Protein supplements like whey protein could also be a way to integrate more protein into your diet.

🔸Eat plenty of carbs and fat

🔸Eat energy-dense foods and add sauces and spices

Find here some energy-dense foods that can help you gain weight:

  • Nuts: Almonds, walnuts, macadamia nuts, peanuts, etc
  • Dried fruits
  • High-fat dairy: Whole milk, full-fat yogurt or cheese
  • Extra virgin olive oil and avocado oil
  • Whole grains like oats and brown rice
  • Meat
  • Potatoes and  sweet potatoes

But also dark chocolate, avocados, peanut butter, coconut milk, or granola. Add them to your shopping list!

🔸Do a weight training 2-4 times per week

In order to be sure that the extra calories will go directly to your muscles, it is important to lift heavy weight. Try to increase the weight of your dumbbells for each new training.

But don’t’ forget: gaining weight is a difficult process that takes time and consistency is the key a long term success.

Why enjoying free office snacks can hurt your waistline 🍩

Do you have difficulties to control yourself when your boss or one of your colleague is bringing office snacks at work? Do you like to take a break close to the cafeteria or the vending machine? All the food that you eat at work is probably not healthy for you and definitely will add extra calories to your waistline. 

A study in the United States has shown that the foods we eat in our workplace tend to be high in refined grains and sodium. Few of us are opting for whole grains or fruit. The office snacks don’t align with the recommendations in the Dietary Guidelines. In the same research, we learned that 70 percent of the calories came from free food in the office such as the birthday cake, holiday cookies or meeting biscuits.

As employees are spending on average eight hours a day in the office, it is crucial to make people understand that what they are eating during their working hours can cause weight gain over time and can have a bad impact on general health (diabetes, heart disease, obesity, etc). If companies embrace wellness programs, it could seriously improve employee health.

In some companies, free food is used as an incentive and turn to be seen as a work “benefit”. The fact that it is “free” make it more attractive: people are much more likely to indulge if they don’t have to pay for it. The only problem is that the food options they generally propose are not healthy. If you just have a look at the vending machines, you will find processed foods and the decadent coffee drinks used to be packed in calories.

Here are some tips you can follow if you want to eat healthier on the job:

🔸Ask for fruits if you see only cookies and chocolate in the break room 🍩

🔸Bring your healthy snacks and meals from home (fruit, yogurt, kefir, whole grain cereal, etc).

🔸Take the stairs instead of the lift

🔸Go to work by bike or by walking

🔸Go for a walk or go to the fitness class during the break

🔸Don’t put sugar in your coffee drink or tea

The perfect grocery list to combine vegetarian diet with weight loss

The perfect grocery list to combine vegetarian diet with weight loss

A vegetarian is a person who abstains from eating meat, including fish and seafood because she cares about animal welfare and the environment (or for health reasons).

Even if you don’t eat meat, it’s vital for your health that you consume enough protein, vitamins, minerals, and dietary fiber. After cutting out meat, you are sometimes more likely to indulge in junk foods (such as french fries, cheese pizza, etc). The good news is that you can learn or to cook easy vegetarian meals in order to reduce hunger and get all the nutrients you need to stay healthy.

We recommend some ingredients to add to your grocery list that are worth your while to keep on hand in the kitchen:

 

Whole grains

Whole grains are cheap and you can keep them for a long time (up to six months!). Whole grains include whole oats, whole-grain barley, bulgur, amaranth, buckwheat or sorghum. But why brown rice is better than white rice for example?

The difference with the brown rice is that it retains the fibrous husk, bran, and germ of the plant which adds the nutty flavor and provides extra dietary fiber as well as vitamins and minerals (magnesium, manganese, and selenium). This is why brown rice will keep you fuller longer (ideal for weight loss).

We recommend combining the whole grain of your choice with some beans in order to receive a complete protein.

 

Legumes and beans

It exists a variety of beans so that you can buy different kinds and keep them on hand. You can soak dry beans in water overnight and cook them the day after. Otherwise, canned beans are great (not high in sodium). Add it to your burrito or salads!

 

Eggs

Eggs are great to have on hand because you have a lot of possibilities to prepare them (by boiling, scrambling or poaching them) and it stays fresh during three to four weeks in the fridge! Even if eggs are high in cholesterol, the cholesterol they contain is healthy (most of the time we call it “good cholesterol”).

 

Vegetables

The best thing for vegetarians when it comes to weight loss is vegetables! They are fresh, rich in fiber and contain lots of vitamins! You can freeze them and they will stay fresh as they come and are often even better than the vegetables you buy at the grocery store!

But keep in mind that in order to lose weight, you should combine a healthy diet with daily physical activity.

 

Strengthen your immune system with these 7 superfoods

Strengthen your immune system with these 7 superfoods

Winter is here which means that your immune system is weaker because your body has to fight cold temperatures! Is your throat hurting? Or do you want to avoid getting a cold? Have a look at these seven healthy foods full of vitamins, minerals, and antioxidants that will help you stopping viruses before they start!

🔸Garlic

Besides adding some extra flavor to your meal, garlic is one of the best food to boost your immune system. A study demonstrates that eating garlic extract on a regular basis may improve blood pressure and reduce high cholesterol levels. Moreover, garlic is full of antioxidants (natural defenses).

🔸Ginger

Ginger, with its spicy taste, will not always please everyone but it is, however, a real superfood! You can add it to your drinks, teas, soups or even Asian dishes. Ginger has a lot of health benefits: it helps reduce inflammation, relieve pain and reduce nausea. Plus, did you know that Ginger can help you get rid of garlic breath?

🔸Goji Berries

Goji Berries are really good for your health in general because they are rich in vitamin C and B, in essential fatty acids, amino acids, and minerals! Mixed into a smoothie, or over your muesli for breakfast, it will give you an extra boost to hit the day!

🔸Chia Seeds

Chia Seeds are rich in omega-3 fatty acids and provide a lot of vegetable protein (much more than other seeds). You can buy it in liquid or sprinkle the seeds over a salad or mixed in yogurt. It tastes delicious!

🔸Matcha

Matcha is undoubtedly the best way to fight a cold or flu. Matcha is a type of green tea, rich in free radical scavengers, vitamins, and minerals. You can consume the matcha powder in the form of a matcha latte or you can use it for baked goods. Make sure to check that the matcha powder is free of sugar and additives and store it preferably packaged in the refrigerator.

🔸Kale

Kale is a food high in antioxidants which will strengthen your immune system and may protect your body from diseases like Alzheimer’s. You can mix it into a smoothie or add raw kale to your favorite salads.

🔸Blueberries

Blueberries provide you important vitamins such as vitamin C and potassium that will protect you against disease. Blueberries are a good option in smoothies, baked oatmeal, yogurt or just as a snack.

The Benefits of Eating Fish

The benefits of eating fish

🔸Why eating fish is healthy?

Fish is part of the healthiest foods on the earth. Fish is lower in fat and is incredibly nutritious with important nutrients such as high-quality protein and vitamin D. Moreover, the best source of omega-3 fatty acids (the good fats) is undoubtedly the fish, which offer a range of health benefits. In order to meet your omega-3 requirements, it is recommended to eat fatty fish such as salmon, trout, sardines, tuna, and mackerel at least once or twice a week.

Find here a global overview of all the benefits of eating fish, all supported by studies.

🔸Fish may lower the risk of heart attacks and strokes

Eating fish promotes the good health of your heart. A study on 40,000 male health professionals has demonstrated that those who ate fish once or twice per week had a 15% lower risk of heart disease.

🔸Fish is important for prenatal and postnatal neurological development

Omega-3 fatty acids provided by fish are essential for the development of the brain and eyes. This is why it is highly recommended to eat fish high in Omega-3-fatty acids for expecting and nursing mothers (salmon, sardines, trout, etc). However, some fishes high in mercury are not recommended because they are linked to brain development problems. Pregnant women should also avoid raw fish.

🔸Fish reduces declines in brain function in old age.

With the aging process, our brain function is deteriorating with sometimes more serious effects such as neurodegenerative diseases like Alzheimer. Some studies have shown that people who eat more fish have slower rates of cognitive declines.

🔸Fish may treat depression and make you happier

Studies have demonstrated that people who eat fish on a regular basis are much less likely to become depressed. Fish and omega-3 fatty acids can also help people with mental disorders.

🔸The consumption of fish may reduce autoimmune diseases such as diabetes 1

A study has shown that the consumption of omega-3 fatty acids and fish oil could reduce the risk of type 1 diabetes in children.

🔸Fish may improve the quality of your sleep

Some researchers believe that sleep disorders can be caused by a deficiency in vitamin D. A 6-month study on 95 men demonstrates that the fact to eat salmon three times per week led to a better sleep time.

🔸Fish may protect your vision in old age

In summary, fish are delicious, nutritious and good for your health! Prefer wild-caught fish over farmed, but all fish provide a wide range of benefits!

 

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.

 

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