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Tag: Nutrition (page 1 of 5)

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

 

Nutrition: How to gain weight fast? 🏋‍♂

Nutrition: how to gain weight fast?

Obesity is a problem that affects a lot of people in the world. However, some people are suffering from the opposite problem: underweight. Moreover, other people who are not underweight want to gain some muscle. If you are one of these, you will need a strategy in order to gain weight quickly and safely (in a healthy way).

Eating donuts and high sugar foods won’t be the solution as it will destroy your health. This is why it is really important to do it right: by eating hearty & healthy meals.

Here are some tips to gain some weight without ruining your health at the same time:

🔸Eat more calories than the calories your body is burning

The most important thing you should do in order to gain weight easily is to eat extra calories. This means that you will eat more calories than your body really needs. If you want to gain weight slowly, we recommend eating 300-500 calories more per day. If you want to do it fast, aim for 700-1000 calories more per day.

🔸Eat at least 3 times per day

🔸Eat more protein

If you want to gain weight, you should definitely increase your protein intake. The extra calories coming from a high-protein diet are turned into muscle. Foods rich in protein are meats, fish, eggs, many dairy products, legumes, nuts, and others. Protein supplements like whey protein could also be a way to integrate more protein into your diet.

🔸Eat plenty of carbs and fat

🔸Eat energy-dense foods and add sauces and spices

Find here some energy-dense foods that can help you gain weight:

  • Nuts: Almonds, walnuts, macadamia nuts, peanuts, etc
  • Dried fruits
  • High-fat dairy: Whole milk, full-fat yogurt or cheese
  • Extra virgin olive oil and avocado oil
  • Whole grains like oats and brown rice
  • Meat
  • Potatoes and  sweet potatoes

But also dark chocolate, avocados, peanut butter, coconut milk, or granola. Add them to your shopping list!

🔸Do a weight training 2-4 times per week

In order to be sure that the extra calories will go directly to your muscles, it is important to lift heavy weight. Try to increase the weight of your dumbbells for each new training.

But don’t’ forget: gaining weight is a difficult process that takes time and consistency is the key a long term success.

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!

 

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!

 

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.

 

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!

 

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