The BeYou Blog

Eat Better, Move Better, Feel Better

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Losing weight: 10 morning habits to get into

Losing weight: 10 morning habits to get into

Losing weight, no matter what objectives you have, may be a hard thing to achieve, specifically if it involves a complete change of your current lifestyle. In fact, people making smaller changes in their routine have reached better results. The change has to be done steps by steps.

Here are 10 simple morning habits you can get into in order to reach your weight loss goal.

  1. High-protein Breakfast

Studies have shown that having a high-protein breakfast can help to lose weight by increasing fullness, reducing craving and ghrelin levels (the hunger hormone responsible for increasing appetite). A good example of high-protein breakfast is eggs, yogurt, cottage cheese, nuts, and chia seeds.

2. Water, water and water

Drinking a lot of water throughout the day has been associated to better results in weight loss and can help reduce appetite. Start the day by drinking one or two glasses of water before breakfast in order to boost weight loss (easy!).

Water can help increase the number of calories your body is burning and reduce the number of calories you are consuming at breakfast.

A study on overweight women demonstrated that they lost 4.4 pounds (2kg) more over one year just by increasing their water intake to one liter per day.

 3. Weigh Yourself

Weighing yourself daily can increase your motivation and give you a better control on your weight evolution (increase restraint). Studies prove that controlling the weight can increase weight loss. Weigh yourself preferably when you wake up.

4. Sunbathe

Get some sun will provide you with all the vitamin D you needs, which can increase weight loss. Having breakfast in a terrace would be perfect but this becomes harder in winter. However, a study has shown that even simple exposure to light can have an influence on weight.

5. Connect with your senses

The practice of mindfulness can help increase weight loss and promote healthy habits. How can you practise it? When you wake up, spend 5 minutes in your room and connect with your senses.

6. Move

Doing a few physical exercises directly after going out of your bed may increase satiety and improve blood sugar control.

7. Plan your lunch

The quality of your diet will be improved if you prepare a meal plan with home-cooked meals. Planning will make you do better food choices (quality and variety) and has been shown to increase weight loss.

8. Sleep well and longer

Sleeping bad may increase appetite and cravings. 

9. Go to work by bike or by foot

If you have the possibility to go to work by bike or by foot, do it! Even a few times per week, it will boost your weight loss!

10. Track what you eat

Tracking your food intake may help increase weight loss by having more control over what you eat. You can buy a diary or use an app to record your daily intake. 

 

Quick healthy recipe: Tomatoes and Spinach quiche

Quick healthy recipe: Tomatoes and Spinach quiche

A quick healthy recipe, easy to prepare and high in protein.  Be ready to hit the day!

Ingredients:

🔸300g spinach

🔸150g tomatoes

🔸5 eggs

🔸40g grated gruyere cheese

🔸2 onions

🔸150g white cheese 40%

🔸1 puff pastry

🔸salt

🔸pepper

Instructions

  1. Distribute the puff pastry into the pie dish. Prick crust with a fork in several places. Preheat oven to 200°C.
  2. Wash the spinach and tomatoes. Finely cut the onions and cook them in a pan with olive oil. Then add the spinach.
  3. In a salad bowl, whip the eggs with the white cheese. Add salt and pepper
  4. Spread the spinach and the grated gruyere cheese on the puff pastry. Pour the eggs and the white cheese, then add the tomatoes.
  5. Bake for 30 minutes
  6. Then add the onions and bake again for 5 additional minutes

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.

Weight training: what are the benefits?

Weight training: what are the benefits?

With the weight training, people use the resistance provided by the weights in order to increase muscular strength, size, power or endurance and so to reach your goals even faster. By pushing our body to their physical limits, we are guaranteed to receive a better response.

🔸Increase muscular strength: Exercising with weight will help you build muscular strength and if you follow a progression program, you can develop your muscles better and be able to pull heavier weight.

🔸Increase muscular size: This is the benefit which converted weightlifting in a popular activity. Why? Because it can help you to lose weight and to look slimmer. By increasing your muscle mass, you reinforce your metabolism so that your body will burn more calories throughout the day.

🔸Increase muscular power: If your muscles are stronger, you will also feel more powerful and quicker when you are lifting a weight.

🔸Increase muscular endurance: the muscular endurance is the ability of your muscles to exert a force for a certain period of time. The more you train with weights, the longer you will be able to exercise without any difficulty.

But weight lifting is more than this: we can globally say that it is beneficial for the overall health: it helps to build bone density, increase cardiopulmonary health, improve balance, reduce the risk of falls and injury, enhance motor performance, improve sleep, develop confidence and much more.

 

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.

 

Quinoa Salad

Quinoa Salad

Quinoa is high in antioxidants, fibers, protein, magnesium and brings a lot of benefits to your health! Moreover, it is easy to incorporate quinoa into your daily meals (like the Quinoa salad, just by adding vegetables) and it takes less than 15 minutes to prepare!

Ingredients:

🔸200 grams quinoa

🔸1 mandarin

🔸3 carrots

🔸125 grams cherry tomatoes (halved)

🔸1 onion  (finely chopped)

🔸1 lime

🔸Rosemary

🔸Sea salt

🔸Ground black pepper

Instructions
  1. Cook the quinoa (see instructions on the packet). Then spread out on a large bowl and let to cool
  2. Peel the mandarin and the carrots. Then cut them into small pieces and place in a salad bowl
  3. Add the sliced tomatoes and the onion to the bowl. Then add the cooked quinoa and mix
  4. Add salt and pepper and dress the quinoa salad with the lime juice.
  5. Garnish with the rosemary
  6. Your Quinoa Salad is ready!

Natural remedies to get rid of headaches

Natural remedies to get rid of headaches

A headache is a common symptom that a lot of people deal with in their daily life. We can distinguish several types of headaches, from moderate to severe. Although numerous medications are available in the market to relieve headache symptoms, we can also identify some natural treatments to get rid of headaches:

🔸Drink water

Different studies have shown that in most cases, headache symptoms are due to dehydration. Drinking water can help relieve a headache within 30 minutes to three hours. Being dehydrated can also reduce concentration and cause irritability. Drink enough water throughout the day in order to stay hydrated and to feel good!

🔸Magnesium intake

Magnesium is an important mineral that helps control sugar blood and nerve transmission. Studies have demonstrated that 600mg of oral magnesium per day could reduce the frequency and the pain of headaches.

🔸Sleep well

Sleep deprivation can have negative effects on your health and may also cause headaches. On the other hand, sleeping for too much time could also cause headaches. The right amount of rest should be between seven to nine hours of sleep by night.

🔸Use oil essentials

Essentials oils are composed of aromatic compounds from different plants which bring therapeutic benefits. The Peppermint and lavender essential oils can also release a headache, by applying a few drops to the upper lip or simply by inhaling.

🔸Drink Caffeinated Tea or Coffee

You can get rid of headaches by drinking tea or coffee (containing caffeine). But on the contrary, if you used to drink coffee every single day and you stop it suddenly, it may affect you by causing a headache.

🔸Drink Ginger Tea

A study has shown that 250 mg of ginger powder was as effective as the traditional headache medication in order to relieve the headache pain. Moreover, drinking ginger tea can help reduce nausea and vomiting.

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.

Banana Bread Breakfast 🍌🍞

If you need a quick and simple banana bread recipe to make healthy bread for your breakfast or snack, you should try this one! Moreover, the smell of the baking bread in the oven will make your crazy! We know you are going to love it!

INGREDIENTS

🔸½ cup softened butter

🔸1 cup sugar

🔸2 large eggs

🔸3 ripe bananas 🍌

🔸2 cups flour

🔸1 teaspoon baking soda

🔸½ teaspoon salt

INSTRUCTIONS

  1. Preheat the oven
  2. In a large bowl, mix together in a blender the butter and the sugar until light and fluffy.
  3. In a small bowl, beat the eggs with a fork and add the eggs to the large bowl. Beat the mixture
  4. Mash the bananas in a small bowl
  5. Add the dry ingredient (flour, baking soda and salt) to the banana bowl and mix until flour is combined (be careful to not overmix)
  6. Pour batter into loaf pans and bake for 15 minutes at 180 degrees. Then reduce the temperature to 150 for an additional 30 minutes until edges are slightly brown.
  7. Let cool before removing from the loaf pan

 

Being happy for a healthier life

Being happy for a healthier life

“Happiness is the meaning and the purpose of life, the whole aim, and end of human existence.” Aristotle

The ancient Greek philosopher Aristotle pronounced these words more than 2,000 years ago, and they still ring true today.

Happiness is a large topic that illustrates the experience of positive emotions, such as joy, contentment, and satisfaction.

Some new researches show that being happy is not only the feeling of a positive mood, it also brings potential benefits for your health.

We will discover why being happy could help you to be healthy.

Happy people tend to eat more fruits, vegetables, and grains.  A study made on more than 7,000 adults showed that people with a positive well-being were 47% more likely to eat fruits and vegetables than people with a less positive attitude. Fruits and vegetables are associated with numerous benefits: reducing the risk of diabetes, strokes and heart diseases.

During the same study, researchers also demonstrate that people with a positive well-being were 33% more likely to make a physical activity (with 10 or more hours per week). A regular workout helps increase your energy, build strong bones, eliminate body fat and reduce blood pressure.

Moreover, being happy can help you sleep better which can significantly increase your concentration, productivity, performance and it is important to maintain a healthy weight.

Another study of over 700 adults showed that people with a less positive well-being experienced 47% more sleeping problems (troubles to fall asleep or difficulties to stay asleep).

But if being happy makes you healthier, the other way works too! You can increase your happiness by being healthy!

There are different ways to increase your happiness: express gratitude, get active, get a good night’s rest, spend time outside, meditate and eat healthier are all great ways to help improve your mood!

 

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