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Category: Nutrition (page 1 of 3)

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!

 

How to lose belly fat? 6 tips proven by science

How to lose belly fat? 6 tips proven by science

Besides the fact that having a belly fat can really look bad, having lots of fat in this area is also strongly linked to diseases such as type 2 diabetes and heart disease. Indeed, having a flat tummy has lots of benefits for your health!

How to know if you have abdominal obesity? If the circumference around your waist is above 102 cm for men and 88 cm for women, that means that you should have a look to 6 following proven strategies to eliminate belly fat!

 

🔸Banish sugar and sugar-sweetened drinks

The consumption of sugar is one of the main cause of excess fat in the belly. Studies have shown that eating a lot of added sugar will force your liver to turn the overloaded fructose into fat.

Liquid sugar is even worse: when you drink sweetened beverages (fruit juices, sugary sodas, sports drinks), you will eat more calories. Indeed, a study demonstrated that sugar-sweetened beverages may increase the risk of obesity in children to 60%.

So our advice is to reduce the amount of sugar you are eating and to banish sugary drinks forever.

 

🔸Eat more protein

Increasing the amount of protein in your diet can boost your metabolism and reduce hunger and cravings which can significantly help you to lose weight. Different studies have shown that protein may help to reduce belly fat accumulation and that people who ate more protein, had much less belly fat.

So our tip is to integrate more high-protein foods into your diets such as eggs, fish, seafood, legumes, nuts, or meat.

 

🔸Cut carbs from your diet

Eliminating carbs from your diet or at least reducing your amount of carbs to 50 grams per day is very effective to lose fat. A study has shown that people who cut carbs, have a smaller appetite and lose more weight.

Studies have shown that low-carb diets specifically target the fat in the belly and around the liver.

So our advice is to reduce the amount of refined carbs from your diet (sugar, candy, white bread, etc).  

 

🔸Eat foods rich in viscous fiber

Soluble and viscous fibers may effectively help to reduce the amount of belly fat. A study demonstrated that an intake of 14 grams of fiber per day was linked to a 10% decrease in calories and a weight loss of 2kg over 4 months.

How to get more fiber? Eat a lot of plant-based foods like vegetables, fruits, legumes, and whole oats.

 

🔸Exercise

Exercising is the best thing you can do to: burn belly fat, reduce inflammation, lower blood sugar levels and avoid disease. However, there is no point to do endless amounts of abdominal exercises because losing fat in one area is not possible.

Then, what type of exercise? Aerobic exercises (walking, running, swimming) are very effective in belly fat reductions.

 

🔸Track what you eat

In order to really know what you are really eating and optimize your diet, tracking your food intake is important. You don’t have to do it during your whole life but just doing it for a few days can help you to have more control and to get closer to your goals. 

Let’s do this! 

 

Watermelon: 9 benefits for your health

Watermelon: 9 benefits for your health

Watermelon is a delicious and refreshing fruit and the most important: good for your health!

It contains only 46 calories (for 340gr) and is rich in vitamin C, vitamin A, and other plant-based compounds.

Discover 9 health benefits:

🔸Hydration

Watermelon is composed of 92% water, which can hydrate your body and may increase the feeling of fullness.

🔸Nutrients and beneficial plant-based compounds

Watermelon is low in calories and rich in nutrients, especially carotenoids, vitamin C and cucurbitacin E, all linked to many health benefits.

🔸Cancer prevention

According to some studies, watermelon has some compounds that may help prevent cancer, such as cucurbitacin E and Lycopene. Lycopene is associated to cancer reduction for cancers of the digestive system. Cucurbitacin E is linked to a slowdown in tumor growth.

🔸Heart health

Watermelon contains beneficial compounds for your health, such as lycopene, citrulline and other vitamins and minerals (vitamin A, B6, C, magnesium, potassium). Some studies suggest that lycopene may help reduce cholesterol and high blood pressure.

🔸Inflammation and stress

Lycopene and vitamin C are antioxidants that can treat inflammations and oxidative stress.

🔸Macular Degeneration Prevention

Lycopene, with its antioxidants and anti-inflammatory properties, can help to keep your eyes healthy and protect you against age-related macular degeneration.

🔸Relieve muscle soreness

Eating watermelon can help relieve muscle soreness. This is why watermelon juice is a good drink after workout thanks to its high content in citrulline.

🔸Skin and hair care

Different nutrients in watermelon are good for your hair and your skin.

🔸Digestion

Watermelon is rich in fibers and water, both important for healthy digestion.

 

Weight Loss: the 8 best drinks

Weight Loss: the 8 best drinks

If your main goal is to lose weight, certain beverages are better than others. It is demonstrated that beverages such as green tea, coffee, and high-protein drinks can boost metabolism, increase the feeling of fullness, decrease hunger and encourage weight loss.

Discover here 8 beneficial drinks to include in your daily life!

🔸Green Tea

Besides its high content in antioxidants and other powerful nutrients, green tea is one of the more efficient drink when trying to lose weight! The matcha tea, a type of green tea, is particularly recommended, boosting your metabolism and encouraging fat loss.

🔸Coffee

Some studies have shown that caffeinated beverages such as coffee may burn more fat, decrease the calorie intake for the next meal and increase metabolism.

🔸Black Tea

Black tea contains antioxidants such as the polyphenols which play an important role in the weight loss. Indeed, studies demonstrated that black tea can help reduce fat and encourage weight loss.

🔸Water

Drinking a lot of water every day may help you to burn fat and decrease hunger.

🔸Apple Cider Vinegar Drinks

Although so far limited research has been done on the risks and benefits of apple cider vinegar, consuming a small amount may help to lose weight.

🔸Ginger Tea

Some studies on animals and humans have shown that ginger may decrease appetite, increase the feeling of fullness and increase metabolism.

🔸High-protein drinks

Protein drinks may reduce the appetite by creating a feeling of fullness. You can easily add protein powders to any drink for a quick high protein snack.

🔸Vegetable Juice

Although whole vegetables are always the better choice, drinking vegetables may be another way to encourage weight loss.

10 healthy foods for your breakfast

12 healthy foods for your breakfast

Despite what we used to hear about the importance of breakfast (“breakfast like a  king), eating when you wake up isn’t necessary for everyone. Skipping the breakfast is much better than eating unhealthy foods.

During the morning, it is important to eat the right foods in order to provide your body with the fuel it needs and to prevent you from eating too much during the rest of the day.

🔸Eggs

Eggs are rich in protein and in important nutrients. A study has shown that eating eggs for breakfast helps reduce appetite, reduce the calories intake for the next meal and helps to maintain blood sugar levels.

🔸Greek yogurt

The Greek yogurt is rich in protein, increase the feeling of fullness and may help to lose weight (study). Add berries or other fruits to your yogurt to enjoy more vitamins, minerals, and fibers!

🔸Coffee

Drinking a cup of coffee is a good way to begin the day! Coffee is rich in antioxidants which may help to reduce inflammation and diabetes. Caffeine, even in small amount, can improve your mood and mental performance and can help you burn more fat.

🔸Oatmeal

For the cereal lovers, oatmeal is the better choice. Oatmeal is rich in beta-glucan fibers which reduces cholesterol and increase the feeling of fullness. Moreover, it contains a lot of antioxidants and protein.

🔸Chia Seeds

Chia seeds are rich in fibers and antioxidants which may decrease the risk of inflammations and other diseases.

🔸Berries

Rich in fibers and antioxidants, berries don’t contain a lot of calories and may also decrease the risk of diseases.

🔸Nuts

Nuts are rich in nutrients, may reduce the risk of heart diseases and improve blood sugar control.

🔸Green tea

Green tea contains an antioxidant called EGGG which brings a lot of benefits to your brain and nervous system.

🔸Fruit

Most of the fruits are rich in vitamins, potassium, and fiber. It contains also antioxidants which help to reduce diseases risks.

🔸Flaxseeds

Flaxseeds, with their high content in fiber, may help you to feel full, improve insulin sensitivity and reduce blood sugar levels.

 

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.

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!

 

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!

 

 

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. 

 

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.

 

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