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20 Toppings for a 100% Healthy Salad !

20 toppings for a 100% healthy salad !

Generally, salads are prepared by mixing lettuce or mixed greens (arugula, kale, spinach, etc) with some toppings of your choice and a dressing. You can add a variety of possible foods to your healthy salad, so let’s figure out which salad toppings are the healthiest! 🥗

  • Chopped Raw Vegetables

Carrots, onions, cucumbers, celery, mushrooms, and broccoli finely chopped are the perfect toppings for your heathly salad! They are packed with fiber, plant compounds, and much more health benefits!

  • Nuts and Seeds 🥜

Pistachios, walnuts, pumpkin seeds, almonds, peanuts and chia seeds are really nutritious! Opt for nuts and seeds without any added salt, sugar or preservatives.

  • Dried Fruit

Cranberries, apricots, mango or raisins are delicious in salads and will bring you a lot of vitamins A and fiber. Look for dried fruits with not any other ingredient added.

  • Whole Grains

Brown rice, quinoa, farro, and barley will allow you to add texture and flavor to your salad. Whole grains will help you avoid cravings during the day and be satisfied after eating.

  • Beans and Legumes
  • Fresh Fruit 🍐🍊🍓
  • Shredded Hard Cheeses

Cheddar, Gouda, parmesan, and manchego will add flavor to your salads and are also nutritious. Parmesan provides important nutrients for bone health and blood clotting.

  • Roasted Vegetables
  • Hard-Boiled Eggs
  • Fresh Herbs

The best fresh herbs for your salads are basil, mint, rosemary, parsley, sage, and cilantro.

  • Leftover Meat

Meat is charged with vitamins, minerals and high-quality protein that will make you feel full and satisfied.

  • Seafood

Salmon, cod, halibut, shrimp, lobster, and sardines are incredibly rich in protein, omega-3 fatty acids, vitamins, and minerals. Seafood can boost heart health and brain function.

  • Avocados
  • Soft Cheeses

Fresh mozzarella, feta, ricotta, goat, bleu and burrata are excellent salad toppings, providing protein, calcium and other important micronutrients.

  • Corn and Salsa
  • Tofu and Edamame

An excellent source of protein for vegans and vegetarians.

  • Olives

Adding toppings to your salads may help you to boost your nutrition while adding flavor to these mixed greens. 🥗

Source: https://www.healthline.com

 

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

Best New Year’s resolutions to make 2019 a healthy year 🎉

Today is the last day of the year so that’s definitely the best time of the year to plan some New year’s resolutions for2019! The key is to set the right resolutions, small enough to be realizable. Indeed, it does not help us to set unworkable goals: we all want to set resolutions that will give us a feeling of satisfaction and joy when we realize it, even if it’s November!

We set for you some smart and basic resolution ideas according to your main objective.

If your goal for this new year is to get in better shapes, you can inspire you with one (or more) of the following resolution ideas:

 

🔸Plank 2 to 3 times a week

If your main resolution is to “get fit”, this one is “broad” to give him the best chances to be completed. If you really want to get fit, you have to set smart and basic goals to integrate to your daily routine. For example, holding your body in a plank could be the best way to do so. Maintain your body in a plank during one minute, once a day or at least 2-3 times during the week and you will see great results.

 

🔸Set a workout plan for every week

At the beginning of the week, choose the day you are going to work out and what type of training you are going to do. For example, you are going do a Yoga class on Tuesday, you will do an arm workout at the gym on Thursday and you go will go for a run on Sunday. It is just that simple! You can also use BeYou app to get a specific fitness plan for the week.

 

🔸Walk minimum 1000 steps a day

Even if it is a simple action, the fact to walk every day can bring good results and help you complete your objective faster. Walking is great for your general health.

If your main resolution is to eat better, try one (or more) of these goals instead:

 

🔸Eat a plant-based meal per day

Eating vegetables every day will improve your overall nutrition, provide you enough fiber, and improve your digestion.

 

🔸Prepare your meal for the week

Preparing a list and buying directly all the food you need to cook during the week will help you respect your plan. You can start to prepare small meals such as a grilled chicken, a slow-cooker soup or even a dozen eggs. You will eat healthier and even save some money!

 

🔸Cut alcohol during seven days

If you used to drink a cup of wine every day, you will see the benefits for your waistline and heart health. And then you opt to have a cup or two only during the weekends.

 

🔸Improve your gut health with probiotics

Eat at least once a day a fermented food or yogurt for example.

 

🔸Avoid sugary food

If this goal seems really difficult for you, you can begin by swapping out one sugary food for something with fewer calories once a day. For example, prefer honey to sugar. Or replace your chocolate cookie for an apple.

If your resolution is to improve your mental health and self-care, take time for you.  Turn off your mobile phone or the wifi for 30 minutes per day and just breathe, read a book, or go for a walk in nature!

We hope that those new resolution ideas will help you to set your new goals for 2019 and we wish you

a happy new year!  🎉

 

Couscous Salad With Roasted Butternut Squash

Couscous Salad With Roasted Butternut Squash

17 Ingredients

710 Calories

40 Minutes

If you want to change your traditional salad for another healthy dish, this couscous salad could be a great fit! Beautiful colors, textures, flavors and perfect for your nutrition.

Ingredients:

🔸1 butternut squash

🔸2 tablespoons olive oil

🔸Salt

🔸Pepper

🔸1 1/2 cups pearl couscous (if you can’t find, replace it by orzo pasta or the traditional couscous).

🔸3 cups baby spinach

🔸1/2 cup red onions (thinly sliced)

🔸1/2 cup dried cranberries

🔸1/2 cup toasted pecans

🔸3 tablespoons orange juice

🔸1 tablespoon dijon mustard

🔸1/4 teaspoon garlic powder

🔸3 tablespoons honey

🔸2 tablespoons apple cider vinegar

🔸1/3 cup olive oil

Instructions:

  1. Preheat the oven. Peel and dice the butternut squash and place them on a baking sheet. Sprinkle with salt, pepper and olive oil. Roast them during 20-25 minutes in the oven.

  2. Prepare the couscous (see package for cooking time and instructions).

  3. For the dressing, pour the orange juice, mustard, garlic powder, apple cider, vinegar, olive oil, salt and pepper in a mason jar. Screw on the lid and shake. Add salt and pepper if needed.

  4. In the bowl of your choice, bring together all the ingredients of the salad and gently add the serving.

  5. Ready to eat!

 

Hair care: the best essential oils

Hair care: the best essential oils

When it comes to taking care of your hair, whether your objective is to stimulate hair growth or to treat brittle hair, essentials oils are one of the few natural ingredients that can make your hair healthier. There are different essentials oils, adapted to each hair type. Do you have oily hair? Or dry hair? Let’s find out which essential oil suits to your hair needs, then try one of these simple ways to apply it!

If you are preparing your own shampoo or hair spray with natural ingredients, you can also add some essential oils. Otherwise, add it to your natural hair products. But don’t apply essential oils directly on your hair.

  1. Moisturize dry hair

If your objective is to nourish your dry hair, essential oils are the best way to seal moisture into the damaged hair. The best ingredients for dry hair are lavender, geranium, sandalwood, rose and chamomile, which help balance the scalp’s oil production and will naturally hydrate your hair.

How to apply it? Add 10 essential oils drops to 1 tablespoon of jojoba, coconut or olive oil, add the mixture to your bottle of shampoo and shake.

  1. Reduce oily hair effect

If you have oily hair, try to use shampooing less often. You can use the oils of lemon, clary sage, peppermint, geranium, and juniper in order to balance the oil production of your scalp.

How to apply it? Add 1 teaspoon bentonite clay (you can buy it on Amazon) and 20 drops of essential oil to your shampoo or pour the mixture to a salt spray and spritz the roots of your hair.

  1. Activate hair growth and prevent hair loss

Some studies have shown that essential oils could actively stimulate hair growth and could be used as conventional hair loss treatments. The essential oils with rosemary, peppermint, lavender, cedarwood and clary sage are the most effective.

How to apply it? Add 10 drops rosemary, 5 drops of peppermint (or 15 drops of one of the other oils) to your shampoo or conditioner bottle and shake. In order to stimulate hair growth, massage into your scalp each time you are washing your hair.

You can also use it as a hair serum, by applying to the roots of your hair, leaving it on hair overnight and washing your hair in the morning.

  1. Get rid of dandruff

Many essential oils are great to combat dandruff. Lemongrass is the most effective, then you can also try tea tree, rosemary or peppermint.

How to apply it? Add 20 drops of essential oil to your shampoo or conditioner or let the essential oils rest overnight as hair mask with tea tree and peppermint oils.

  1. Itchy scalp

Essential oils are great to calm irritated skin. Lavender, rosemary, clary sage, chamomile, and tea tree are naturally anti-inflammatory.

How to apply it? You can add the essential oils to an apple cider vinegar scalp scrub or some drops of chamomile and lavender to a honey hair mask.

With all these essential oils, you are ready for your daily hair care!

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.

 

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!

 

What are the benefits of Yoga for your body?

thebenefitsofyoga

We can consider that Yoga is a tree with 8 different branches: restraints, observances, postures, breathing, withdrawal of senses, concentration, meditation, and absorption.

Most of the time, the type of yoga usually practiced in gym and yoga club is the Asana yoga. The Asana yoga is more focused on posture, stretching, and strength. The idea is to connect the movements of your body to your mind and respiration. This is much more than stretching: this is a physical-mental work.

You can choose to practice yoga by embracing the 8 different branches of yoga or simply by practicing the spiritual connection.

What are the benefits of Yoga?

  • Yoga improves your flexibility and versatility by lengthening your muscles. This is the most obvious benefit of yoga and you can see the results very quickly. During the first class, touching your toes will seem impossible. But if you keep going to your yoga classes, the pain will start to disappear.
  • It tones your body and builds muscle strength which protects you from back pain or arthritis.
  • Yoga helps you understand how to align your body, how to position your muscles and how to improve your balance. Having a bad posture can cause back or neck problems.
  • It increases your blood flow, specifically the relaxation exercises.
  • Yoga helps you to sleep better by providing downtime for the nervous system (if your class includes meditation exercises).
  • You can lose weight but it depends on different factors:
  1. The length of your session
  2. The frequency of your yoga training (at least twice a week).  
  3. The type of Yoga: yoga sessions are more intense with the Ashtanga, Vinyasa and Power yoga. 

Even if you don’t really lose weight, you will see your body get toned.

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.

 

 

Coconut Super Grain Granola

Fit Girl’s Kitchen continue sharing another one of her favorite recipes. Granola is not only a satisfying, easy to make and filling, it’s also a nutritious contribution to your breakfast. Hence, it also suits those of you who wants to lose weight. One serving is around half a cup.  Enjoy and happy weekend!

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