The BeYou Blog

Eat Better, Move Better, Feel Better

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5 Essential Skin Care Rules You Should Never Break

5 Essential Skin Care Rules You Should Never Break

We all dream of having healthy, clear, beautiful and youthful skin. There so many products in the market for skin care that it is difficult to know which one to use to take care of our skin, or if the expensive skin treatments are well worth.

But the truth is that you don’t need to buy a lot of expensive products and treatments to have beautiful skin. You can just keep it simple. If you want to feel good in your skin without wasting too much money, stick with these skin care habits for healthy skin:

  • Drink plenty of water

It might seem obvious, but most people don’t drink enough water. Yet this is the most important thing you should do for your health. Start drinking purified and high-quality water and you will see quickly how your skin changes for the better. It is recommended to drink 2,5-liter water every day.

  • Eat organic, real foods.

The food that you are eating has an impact on your skin. This is why your diet and nutrition are super important. Organic food is the best to reduce your exposure to toxins, which decrease cell turnover (needed for healthy skin). Eat the foods that look like it does when it comes out of the ground and avoid processed foods or foods containing chemicals and additives.

  • Moisturize

Of course, beautiful skin means hydrated skin. You must moisturize daily your skin with a product adapted to your skin type. We recommend organic products with simple ingredients.

  • Sweat often.

Even if you are eating organic foods, you will be exposed to toxins through your environment and pollution. Hopefully, your body was designed to evacuate these toxins in several ways. One of the most important is through sweating. By sweating, you will clean your skin from toxins. Move, Sweat, and feel better in your skin!

  • Supplement your diet.

Even you are following a balanced diet, it is really difficult to get all the key nutrients you need, mainly due to our current farming methods. We recommend supplementing your diet with high-quality multivitamins high in vitamins A, C, E, D, K, B3, B5, choline, and folate.

Start with these 5 simple rules and you will see your skin respond in positive ways!


Why I am gaining weight even when I exercise?

Why I am gaining weight even when I exercise?

If you have the feeling that you are gaining weight whereas you are exercising, read this article, it will make you feel better!

Many things can affect your ability to lose weight, such as:

  • Food choices: Diet is one of the most important factors in maintaining a healthy weight. Try to eat more protein-rich foods, fibrous vegetables, healthy fats.
  • Activity level
  • Genetics
  • Age

Stress can also affect your weight loss, and over-exercising can lead to stress-related hormonal fluctuations that may make weight loss harder.

Although getting the right amount of physical activity is important for your overall health, overtraining and not getting adequate rest between your workouts can keep you from losing weight. This is why balancing exercise with recovery periods is critical.

Overtraining — especially physically demanding cardiovascular activity, such as a marathon or triathlon training — may increase levels of cortisol, a hormone released in response to stress.

Elevated cortisol levels have been associated with:

  • weight gain
  • sleep disturbances
  • increased inflammation
  • excess belly fat (even in lean people)

Elevated cortisol levels drive hunger and cravings for tasty junk foods, which is why chronically elevated levels can lead to weight gain or prevent weight loss.

Our tips:

  • cutting down on training sessions
  • giving your body time to recuperate between workouts
  • adding cortisol-reducing activities to your routine, such as yoga or meditation

Menopause transition (perimenopause) typically begins in your mid-40s. Studies show that hormonal fluctuations during this time may lead to weight gain, especially in your abdominal area.


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. 🥗



Itchy Eyes: What are the causes?

There is nothing worse than having itchy eyes because you can’t scratch away as it could spread germs and just aggravate inflammation or even damage your delicate eyeball. In general, the best way to relieve eye itchiness is to detect the cause, so that you can treat the problem at the source.

Here are 8 common causes of itchy eyes:


In many cases, itchy eyes can be caused by food, animal, or environmental allergies. It is generally called “allergic conjunctivitis”. The fact of simply touched or being exposed to a cat, a dog, a plant can provoke itchy eyes.

Solution: you can take antihistamines like Zyrtec or Claritin, or use allergy eye drops in order to calm the allergic response and ease itching.

  1. DRY EYE

Someone has dry eyes when the person doesn’t have enough quality tears to lubricate and nourish the eye (it is more frequent in older adults).

Solution: the dry eye is a chronic condition that needs to be treated daily by using artificial tears and avoiding redness-reducing eye drops.


When your eye itchiness is paired with a pink or red color around the eye, it is better to see an eye doctor.

Solution: You will need to take some antibiotics.


Some products can contain chemicals which can lead to irritation or itchy eyes (for examples makeup products).

Solution: opt for hypoallergenic cosmetics.


Nowadays, with all the digital interfaces, we are more susceptible to digital eye strain. It can stress out your eyes and cause itchiness, fatigue, headaches, difficulty focusing, and potentially impact your vision long-term.

Solution: use the 20-20-20 rule. Look at something about 20 feet away for 20 seconds every 20 minutes of digital device use.


Having a foreign object in your eye can cause itchiness, irritation, and pain.

Solution: don’t scratch at the foreign object as it can really get worse! Use eye drops or flush it out with water.


Wearing contact lenses daily can also cause itchy eyes.

15 Minutes Fat Burning Exercises

You don’t have time to train today, but you don’t want to feel guilty? Try these 3 fat burning and bodyweight training exercises to work up a sweat in only 15 minutes!



It combines endurance and strength training.

You burn massive calories (fat burning)

Get tonedand become stronger.

Do it anywhereand anytime.

No equipmentneeded.

Quick training (15 minutes are enough).



Burpees will elevate your heart rate which can help you burn massive calories!



The only fact of jumping is really effective for fat burning, and much more if you convert your jump in a jump squat! It will activate your core and you will be working your leg muscles (quadriceps, hamstrings, and glutes) as well as your inner and outer thighs (adductors and abductors), calves. You will also improve your stabilization. If jump squats turn to be a too big challenge for you, regular squats are great too!


This cardiovascular exercise is a variation of the simple lunge. You will be working all the major muscles in your lower body (quads, hamstrings, glutes, and calves) and your legs.

Our suggestion: 40-second workout/ 20-second rest. Repeat for 4 rounds and rest for 60 seconds at the end of the third exercise interval.

What are the Benefits of Broccoli? 🥦

The benefits of broccoli

This small green vegetable is rich in vitamins, minerals, fiber, and antioxidants. You can eat broccoli cooked or raw. These 2 types of cooking methods provide different nutritious benefits. Boiling, microwaving, stir-frying and steaming can reduce its vitamin C content as well as soluble protein and sugar. But steaming seems to have less negative effects.

What’s even more? Let’s discover all the benefits of broccoli! 

Protective effects from the potent antioxidants and bioactive compounds

The antioxidants of broccoli offer health-protective effects, allowing to reduce inflammations in the body as well as preventing oxidative stress.

Protective effects against a certain type of cancer

The bioactive compounds of broccoli can reduce cell damage caused by some chronic diseases. Different studies have also demonstrated that broccoli could help in preventing some type of cancer.

Better blood sugar control

The antioxidants and fiber may help reducing blood sugar and improve blood sugar control for people with diabetes.

Better heart health

Some studies have shown that broccoli can help to reduce the risk of heart diseases and preventing heart tissue damage.

Better digestion and reduces constipation

Eating broccoli can help to improve the gut health.

Better brain function

Broccoli may slow mental decline and may have a protective effect on brain tissue.

Better health bones


Acne spot: what does it mean?

Did you know that the cause of acne is different according to the part of your face? Let’s discover the science-based reasons for your acne spot!

🔸Acne surrounding the hairline (pink line)

If you have pimples along your hairline, you should have a look at your hair products. Avoid the oil-based hair products that keep the natural oil in your hair follicles from exiting. The fact that they are blocked, creates a pimple. You can also opt for noncomedogenic products (non-clogging) or try a clarifying shampoo after application.

🔸Acne surrounding the cheeks (yellow line)

If you have pimples around your cheeks, you should probably change your pillow more often or avoid to hold your phone to your face. Your phone is spreading bacteria to your skin, and the same is happening with dirty pillows. This can potentially cause more acne.

Our tips: clean your smartphone regularly with a disinfectant product or consider using a Bluetooth headset if you have to call frequently. Consider also switch pillowcases at least once a week.


🔸Acne surrounding your jawline (green line)

Most of us have acne on the chin and jawline, which is often related to fluctuations in hormones. It is the result of excess androgens, which stimulates the oil gland and clog pores. It usually happens during the menstrual cycle or when you switch or start a new contraceptive method.

Moreover, some researches have demonstrated that acne could be caused by bad gut health. Some food can have an impact on your hormone levels, especially high-carb foods or some dairy products but also sugars, white bread, processed foods.


🔸Acne surrounding your forehead and nose (blue line)

Pimples in the T-zone area may be related to high stress and fatigue. Try to meditate and to have a good sleep hygiene. Moreover, avoid touching your forehead which spread oils into the pores. It is also important to use a daily skin product as well as a foundation adapted to your skin type.

Running: why my legs feel heavy?

Running: why my legs feel heavy?

Some running days are better than others. Among the reasons of a bad run, we can mention bad weather (cold temperatures, slippery ground, strong wind), low energy (a headache, sickness, hangover), weak breathing, cramps, soreness or heavy legs. In this article, we will focus on  “having heavy legs” while running.

There is nothing worse than starting a run and feeling that you have bricks instead of sneakers. What are the causes of heavy legs? How can you reduce this dead leg feeling?


🔸 Adjust your strength training

For sure, building muscle mass can help you become a better runner. However, a very intense strength training can lead to heavy legs. During the in-season of running, focus more on  light strength training.


🔸Don’t skip the post-run stretching

It is also very important to incorporate regular stretches after your run. It will decrease muscle stiffness and pain and increase your range of motion. If you don’t have time, try at least to stretch for 10 minutes (static leg stretches) and also involve quadriceps, hamstrings, glutes, hips, and back.



If the feeling of heavy legs is quite frequent during your runs, it might be a sign of overtraining (too much physical stress on your body). It can be caused by too many workouts, doing too much after an injury, large jumps in the long run, etc. If the feeling of heavy legs is really due to overtraining, we recommend taking a few days of rest. It’s also important to listen to your body in order to avoid injuries and more serious problems.


🔸Wear good shoes

The ideal shoes are light as possible while offering the necessary support. If you run quite often, the best would be to go to a professional store and ask for a recommendation. You need to have shoes adapted to your type of foot. Be sure to replace your running shoes every 300-500 miles.

Moreover, having heavy legs can also be due to a low carbohydrate diet, a lack of sleep, iron deficiency, dehydration, or poor circulation.

We hope that this article was helpful and that it could help you facing this problem. If you are experiencing heavy legs too often, see your doctor to address your concerns.


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.

Cellulite: Best tips to get rid of it! 🙌🏼


Cellulite: Best tips to get rid of it

With Instagram, magazines, and advertising, we have seen that the ideal of beauty has changed. The perfect woman is tall with endless legs, an angel face, and a perfect booty without any cellulite.

However, cellulite is totally harmless. it’s simply a matter of aesthetics. When it comes to the causes, scientists are still puzzled about the exact causes of cellulite. Several factors can come into play: the age, genetics, fat distribution, metabolism, ethnicity, etc.

Of course, if you search online for “how to get rid of cellulite”, you will find a lot of methods: brushes, creams, laser, etc. Most of them are expensive and ineffective. If you have money to spend, you might be able to afford it but that doesn’t mean that your cellulite will disappear for life.

Cellulite is a natural fact that you can’t control so that the first step to do is trying to accept it. It will make a difference in your mood and will increase your confidence levels.

Just realize that cellulite is common, not dangerous and even some athletes have cellulite! (if it can help you to feel better).

While you are on the way of acceptance, you can still try the following natural ways to reduce cellulite:

🔸Weight training: it will help you burn more calories and improve your metabolism, which can reduce the level of cellulite.

🔸Drink a lot of water: water helps cleaning our body from toxins, which can improve our skin and may help reducing cellulite.

🔸Brush your body: Rub your body with plant loofah, coffee grounds or a body brush in order to remove the dead cells from your skin and encourage cell growth.

🔸Eat foods rich in omega 3s: it will improve your skin! Plus, it is good for your health!

🔸Workout: even a 10-15 minutes workout can get your blood pumping.

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