The BeYou Blog

Eat Better, Move Better, Feel Better

Category: Nutrition (page 1 of 3)

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.

 

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.

 

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.

 

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.

 

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