The BeYou Blog

Eat Better, Move Better, Feel Better

Tag: #Health (page 1 of 2)

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.

 

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.

 

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

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.

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!

 

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.

 

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.

 

 

8 Steps to Become a Runner… For Anyone Who Doesn’t Really Like Running

fitness budy

Running is a love/hate-activity for most people. It takes some willpower to get going, it hurts a bit during the run, but the feel-good payoff afterward makes it worth the effort.

But for others, running is just a hate-activity, as in “I hate running!”

And that’s completely fine. You don’t have to run to be fit and healthy. At the same time, have there ever been instances when you wish you liked it? (I bet you have.)

Whether it’s the social aspect of running with friends, all the amazing fitness benefits running offers or the opportunity to train for a goal or raise money for charity, running certainly does have its perks.

There are 8 simple steps to become a runner — even if you think you don’t like running.

 

Continue reading

Older posts