The BeYou Blog

Eat Better, Move Better, Feel Better

Tag: food

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!

 

Greek Salad

Grreeksalad

12 Ingredients

410 Calories

30 Minutes

Sun is there and it feels like holidays! So we need the freshness of a Greek Salad!

Ingredients

  • 1/2 red onion (small, thinly sliced)
  • 2 tomatoes (large ripe, roughly chopped)
  • 1/2 cucumber (deseeded and roughly chopped)
  • 100 grams feta cheese (/3½oz reduced fat, drained and cut into cubes)
  • 50 grams black olives (/1¾oz, pitted and drained, in brine not oil and preferably Kalamata olives)
  • 1 handful fresh mint
  • 1/2 teaspoon dried oregano
  • 2 teaspoons extra-virgin olive oil
  • 2 teaspoons fresh lemon juice
  • sea salt
  • freshly ground black pepper
  • 2 pita bread (wholemeal, warmed)

Preparation

  • Put the onion, tomatoes, and cucumber in a bowl and season to taste.
  • Scatter the feta, olives and mint leaves on top. Sprinkle over the oregano and toss lightly. Drizzle over the oil and lemon juice and serve with warmed pitta bread.

And you have your Greek salad! Enjoy!

5 things you think are healthy

5 things you think are healthy

With the current trending of eating well, new products hit the market every week pretending to be healthy and nutritious.  But in fact, many food companies are selling products that are actually burst with additives chemicals and other suspicious ingredients that can have bad effects on health.

Which ingredient should you remove from your diet? We have prepared for you a list of 5 foods that you should avoid and other options that you can swap in instead.

  1. ATLANTIC SALMON

Although the fish can be considered as a healthy ingredient with essential micronutrients and numerous health benefits, you should be careful with the farm-raised salmon mainly known under the name of “Atlantic salmon”. Indeed, according to a study led by the National Institute of Nutrition and Seafood Research in Norway, the consumption of farmed salmon containing persistent organic pollutants causes insulin resistance and obesity. 

You can use other types of fish as an alternative, providing you the dose of omega 3 you need in your healthy menus such as the Alaskan wild-caught salmon, the Atlantic mackerel, or Pacific sardines.

  1. STORE-BOUGHT GRANOLA

Even if the granola doesn’t contain as many calories as pancakes with Nutella, we can’t consider it as a healthy breakfast. The high quantity of sugar in granola can lead to a higher risk of cancer, diabetes, and obesity (especially if it is the first thing you eat in the morning). A good alternative will be to cook your own granola at home using oats, nuts, seeds, and dried fruit.

  1. FRUIT JUICE

While the fruit juice was recommended over the years thanks to its contribution of vitamin C, nutritionists change their mind. Drinking a fruit juice will bring you the sugar found in the fruit but without the fiber. The fiber plays an important role because it helps slow down the absorption of sugar, reducing the risks of heart disease, diabetes, obesity and high blood pressure. Eating the fruit in itself is a better alternative for your health.

  1. VEGGIE CHIPS

The veggie chips are a new concept consisting of chips being prepared using vegetables. Even if it seems really appealing and guilt-free, the veggie chips are not healthy: high in sodium, fat and artificial ingredients. Marketing strategy again. The best alternative: try to cook your own veggie chips or prefer another snack such as air-popped popcorn, roasted chickpeas, or toasted pumpkin seeds.

  1. ARTIFICIAL SWEETENERS

The artificial sweeteners such as aspartame or sucralose are actually doing the contrary effect of what you really want. In other words, it, will increase your appetite and might contribute to weight gain. If you like to add a touch of sweetness to your food or drinks, prefer natural ingredients such as fresh fruits, stevia, or raw honey.