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How to follow a plant-based keto diet ?

In the ’90s, we believed that limiting fat and cholesterol was the key to weight loss and healthy living. But times have changed, and these days various on-trend diets promote eating more healthy fats alongside protein while limiting carbohydrates, particularly of the processed variety (like anything made with white flour or sugar). What better way to improve overall health and lose weight than by eating lots of veggies healthy plant-based fats?

Benefits of Plant-based Keto

The nutritional benefits of a plant-based diet are uncontested. Eating both processed and unprocessed red meat is linked to an increase in death. On the other side, an increased intake of fruits and vegetables is linked with a decrease in chronic disease and body weight. Research has shown that eating more high-quality plant foods and fewer animal foods reduces the risk of heart disease and diabetes.

Foods to Restrict

In general, you want to avoid a lot of starchy and sweet foods including:

  • Grains: quinoa, oats, wheat, rice — especially refined wheat and rice
  • Starchy vegetables: potatoes, winter squash, peas and corn
  • Beans and lentils
  • Sugar, honey, agave and maple syrup
  • High-sugar fruits: bananas, grapes, oranges and pineapple
  • All processed grain foods, sweets and desserts

 

Write this list down, post it in your kitchen and carry it with you when you go out to eat or to the market.

Foods to Focus On

Here’s an abridged list of non-starchy veggies that are keto-friendly:

  • Radishes
  • Spinach
  • Bell pepper
  • Pumpkin
  • Okra
  • Green beans
  • Eggplant
  • Cabbage
  • Bok choy
  • Broccoli
  • Arugula
  • Artichoke
  • Brussels sprouts
  • Carrots
  • Swiss chard
  • Kale

 

Many of these vegetables are good sources of protein as well, which can help dieters fulfill their small, yet important, daily protein quota. When it comes to fats, we recommend healthy plant fats like avocados, olives, coconuts (and their oils), nuts and seeds. Some of the foods you can indulge in include:

  • Coconut cream (sugar-free)
  • Macadamia nuts
  • Pecans
  • Walnuts
  • Hemp seeds
  • Cocoa butter
  • Nut butters
  • Nut cheeses

 

Source: https://www.livestrong.com

Sleep Hack: 3 Easy Ways to Improve Your Health

Did you know that sleep may be one of the most significant factors in weight loss, more even than diet and exercise? Getting a good night’s sleep is essential to our body’s self-regulation, affecting each and every one of our systems. Sleep is a time when our cells can work on repair and restoration, clearing the way for a healthy next day. Follow the following advise and enrich your life.

Melatonin is a hormone produced in the pineal gland of the brain that is responsible for regulating sleep cycles. It plays an instrumental role in signaling time of day and time of year, helping to regulate our body’s internal clock. If we want to sleep well and get a health improvement, we must care for our melatonin!

Studies have shown that blue light emitted by screens (TV, computer, phone) suppresses melatonin levels making it more difficult to fall asleep. (Red lights, however, are the least likely to suppress melatonin levels, so if you have sleep difficulties you may want to look into a red light for your bedside. Red light is a good option for before bed lights and nightlights.)

Tip: Close or put away your phone, computer, and t.v. at least two hours prior to going to sleep. This will help your body get into a natural melatonin-secretion cycle. Keeping a regular sleep schedule (going to bed and waking up at the same time) will also aid melatonin production.

Engaging in activities that help regulate and lower stress is essential! Melatonin levels increase just before bed and begin to suppress as you wake up. Cortisol, a stress hormone operates on the opposite cycle, decreasing just before bed and increasing as you wake up. This means that if you are experiencing higher levels of stress, these two hormones will become misaligned, significantly compromising your quality of sleep.

To sum it up!

Ways to Improve Your Health:

1. Turn off all screens two hours before bed! This is a great time to read a book, journal, knit. or practice yoga at home.

2. Set a regular sleep schedule, going to bed and waking up at the same time each day.

3. Find healthy ways to manage stress and help your hormones.

Download the BeYou app and get support from Emily and the other coaches to improve your sleep and health. 

5 top tips to get abs

Whether you like the look of defined abdominal muscles or you simply want a strong core, knowing how to get abs the correct way is essential so that you don’t end up wasting time or end up injuring yourself.

So, if you’re interested in how to get abs, keep reading as we uncover the best possible methods.

Watch what you eat

There’s a saying that abs are made in the kitchen and guess what –it’s true! The thing is, you could have the most muscular abdominals in town, but if they’re covered hidden under a layer of extra fat, you won’t be able to see them. If you want six-pack abs, eat healthily alongside your workout routine. Here are a few ways to do that:

  • Increase your protein intake

Eating protein can help you feel fuller for longer, will repair and rebuild muscle fibers and allow your body to retain muscle mass even if you’re embarking on a weight loss journey. We don’t mean that you should start replacing your meals with protein shakes; instead, aim to get your protein from lean organic meats, wild fish and seafood or plant-based sources like tofu and tempeh.

  • Avoid processed foods

Pre-packaged foods are generally brimming with additives and preservatives. These foods are often high in calories, trans fats, salt, and sugar. When going grocery shopping, do your best to stay stick to the whole foods aisle.

  • Eat plenty of fruits and vegetables

If you follow our first tip and avoid processed foods, you’ll probably naturally end up eating a lot more fresh produce than you normally would. Most fruit and veggies are high in fiber, keeping you feeling satisfied for longer. In addition to that, they deliver a good dose of vitamins and antioxidants, which support your body’s all around health and wellbeing. Lay the focus on high-fiber veggies like broccoli and spinach that are rich in vitamins and minerals, when creating a healthy meal.

Exercise your abs and the rest of your body

Even if you enjoy a healthy and balanced diet most of the time, you’ll still need to work out your abs to get that defined look you’re going for. Crunches are fine, but what’s more effective is a variety of core exercises. Some of our favorites include:

  • Forearm plank
  • Isometric v-ups
  • Butterfly sit-ups
  • Russian twists

The good thing about working your abs is that you’ll never get bored because there are so many targeted exercises that help work your core.

Even though you may wish to focus on your abs by training your core, it’s also not a bad idea to engage muscles in your body as well. It may sound counterintuitive, but doing this can increase calorie burn, which is vital if you want your abs to be visible. The more muscle you have, the more calories your body burns, improving your overall fat loss.

Break a sweat with cardio

Doing cardio is another tool in your belt in the quest to get visible abs! Cardio is great as it helps burn extra body fat, especially pesky fat around the belly region. Doing cardio three to four times a week while in a caloric deficit is recommended for weight loss and fat burn.

So, your best bet is to target your abs with strength exercises while also incorporating cardio into your weekly routine.

Drink water

Alongside proper nutrition and exercise, drinking water can help you reach your fitness goals by revving up your metabolism and assisting digestion and waste excretion process.

Let’s get one thing clear, just drinking water isn’t going to give you abs — if that were the case, you’d see way more people rocking six-packs! However, staying hydrated is key, especially when working out.

Be patient

Remember, learning how to get abs takes time, and it’s not always going to make sense at first. Trust us: slow and steady wins the race. Remember, it’s about prolonged results rooted in healthy daily habits instead of quick fixes the result in quick losses.

Source: https://8fit.com

The Benefits of Brussel Sprouts

Brussels sprouts belong to the Brassicaceae family of vegetables and are packed with many nutrients. They provide a full range of benefits for your health:

  • May protect you against cancer

Brussel sprouts are rich in antioxidants, especially in kaempferol, an antioxidant that may reduce cancer growth. Moreover, antioxidants in Brussels sprouts can neutralize free radicals (formed by oxidative stress) and may decrease the risk of cancer.

  • Promote heart health and overall health

Brussel sprouts have an impressive antioxidant content. These compounds can reduce oxidative stress in your cells and help reduce the risk of chronic disease and decrease inflammation. Their content in fiber can also reduce the risk of heart disease.

  • Promote gut health

Brussel sprouts are high in fiber. For a half cup of Brussels sprouts (78 grams), you will receive 8% of your daily fiber needs. Due to their high content in fiber, eating Brussels sprouts may relieve constipation and promote digestive health by helping feed the beneficial bacteria in your gut. It is recommended to eat 25 grams of fiber per day for women and 38 grams of fiber per day for men.

  • Help maintain healthy blood sugar levels and reduce the risk of diabetes

Brussels sprouts are high in fiber, which can improve blood sugar control, by keeping their levels steady. Studies have demonstrated that Brussels sprouts consumption was linked to a decreased risk of diabetes. Fiber tend to slow the absorption of sugar into the blood.

  • Promote bone health

Brussel sprouts are rich in vitamin K, which is essential for coagulation and blood clotting. Vitamin K also promote bone growth and strength (decrease the risk of bone fracture).

4 Ideas to Turn a Park Into a Gym

When the weather gets warmer and the daylight lasts longer the stuffy gym becomes more and more unappealing.

Springtime weather is also a sign that bikini season is right around the corner so skipping your gym session won’t get you any closer to reaching your health or fitness goals.

By working out in the open air you can still skip the gym and get an effective total-body workout at the same time. We asked some of our colleagues to share some of their favorite obstacles to workout and burn a decent amount of calories outside.

Guide for the perfect park exercises

  1. Benches
    Perfect obstacle for doing jump squats, single leg squats, lunges, incline- or decline push ups, triceps dips en hip raises. A bench workout just has is all.
  1. Rocks
    Rocks serve as a great tool for core and shoulder strength. You can lift the rock above your head and do a overhead press. Just make sure the weight is right and you can have a good grip on the rock! Wear gloves in case the rock is wet. Another exercise you can perform is rock throwing. Grab a heavy rock and throw it sideways as far a you can. This will work your leg muscles, shoulders but above all your biceps and obliques.healthy lifestyle BeYou Wellness coach
  1. Trees
    Trees a good for tree climbing. This discipline will work out your whole body and uses different muscle groups for going up and coming down. You don’t need a high tree to climb it. Pick one that is just high enough to challenge you to get onto the first branches and come down again. Legs, back, arms and abs plus a decent amount of coordination are required. Trees can also be used for pull ups.
  1. Horizontal bars or branches
    If you want to really challenge your body you can hit the bars. The bars are mainly used for pull ups and muscle ups. In case you are a beginner you can start with biceps pull ups (hands in supine position facing you) and pull up your body weight from the floor.In case you are not strong enough yet (and believe me your will be strong if you practice long enough) you can grab the bar, jump up and hold yourself whilst slowing coming down. This eccentric way of working the muscles will give beginners and advanced who are not used to doing pull ups a decent amount of muscle ache.

Working out in the open air is both refreshing and fun and can be a great variation of going to the gym. In case you have any questions regarding outdoor training or safety please don’t hesitate to your fitness coach!

Check out also some outdoor training ideas of their ideas below to get into beach shape—pronto!

Enjoy your workout!

For more outdoor workout or just additional motivation download the app and start your FREE trial today!

4 homemade face scrubs to treat your skin as a princess

After the sun baths of summer, it’s time to revitalize your skin! Find out here four natural recipes for facial scrubs that can be prepared with the ingredients of your kitchen!

Exfoliation is an important step in your daily facial routine and we recommend to do it 2-3 times a week. Why exfoliation is so important? Because it will help your skin to get rid of dead skin cells by unclogging pores. Try one of these homemade face scrubs and give us your opinion!

Oat Face Scrub

This face scrub is very easy to prepare! You just need a blender, water, and ½ cup old-fashioned oats.

In a blender, blend the oats until ground. Take the ground oats in your hand and add water in order to obtain a pasty form. Spread gently the mixture into a clean face and neck. Rinse with warm water. If you don’t use all the mixture, you can store it in an airtight container for the next use.

Honey & Brown Sugar Face Scrub

For this scrub, you need 1 tablespoon brown sugar and 1 tablespoon honey. Mix together the sugar and the honey. Apply to clean face in circular motions. Rinse with warm water and use a washcloth to remove all the mixture.

Baking Soda cleanser

You can use your cleanser and double its function by adding 1 teaspoon of baking soda: you created an exfoliating cleanser.

Coffee & Oil Face Scrub

If you have a coffee machine with grounds, then reuse the coffee grounds from your morning cup! Use 1 tablespoon coffee grounds and add 1 tablespoon of oil (olive or rosehip). You have a scrub ready to use!

9 Reasons You Don’t Need to Fear Healthy Carbs

Carb intake is one of the most hotly debated topics in nutritional science. Carbs are now accused of causing weight gain, heart disease, and various other problems.

It’s true that junk foods tend to be high in carbs — particularly refined carbs — and that low-carb diets can be incredibly beneficial, especially for weight loss, diabetes, and certain other health conditions. However, not all carb sources are created equal. Refined carbs can be harmful in high amounts, but whole-food sources of carbs are very healthy. In fact, many of the world’s healthiest foods are fairly high in carbs.

Here are 9 reasons why you don’t need to fear all carbs.

1. Carbs Are Not Uniquely Fattening

Scientists once hypothesized that carbs increased the risk of obesity more than fat and protein. Carbs may raise insulin levels, which promotes the storage of calories as fat which increases the risk of obesity. However, no compelling evidence supports the idea that high-carb diets are especially fattening. Nevertheless, healthy low-carb diets have been proven effective for weight loss — at least in the short term (6).

In short, the quality of the carbs you eat is of greater importance than the proportion of carbs in your diet. Thus, you should avoid eating a lot of sugar and other refined carbs, and instead focus on whole, carb-rich foods like fruits, vegetables, roots, and tubers.

2. Early Humans Frequently Ate Carbs

Yet, new evidence indicates that carb-rich foods like root vegetables, legumes, and even grains were cooked and consumed by human ancestors as well, long before they started farming.

3. Gluten Intolerance Affects Few People

A gluten-free diet is necessary for the small number of people with celiac disease or some other types of autoimmune disease or for people with gluten sensitivity or wheat intolerance. However, studies indicate that few people with self-reported gluten sensitivity have this condition at all.

4. Fiber — a Carbohydrate — Is Important for Optimal Health

Most dietary fiber is made of carbohydrates. Eating fiber is good for your health, particularly for heart health and weight management.

5. Gut Bacteria Rely on Carbs for Energy

Eating soluble fiber may play a crucial role in maintaining a healthy balance of gut bacteria.

6. Legumes Are a Superfood — on a Nutrient-To-Cost Basis

Legumes are incredibly healthy and they are naturally high in carbs. They’re rich in protein, fiber, and other valuable nutrients.

7. Cutting Carbs Does Not Improve Exercise Performance

Athletes don’t perform better on low-carb diets than higher-carb ones. Performance is similar for endurance but worse for sprinting if you’ve cut down on carbs.

8. Carbs Don’t Cause Brain Damage

There is no evidence linking whole carb sources to brain damage or diseases like Alzheimer’s. In fact, the Mediterranean diet, which is rich in whole grains, is linked to improved brain health.

9. The World’s Longest-Lived Populations Eat Plenty of Carbs

Source: https://www.healthline.com

7 Stretching Mistakes You May Be Making

You already know that stretching is important. Keeping your muscles flexible improves mobility, which is one of the key components of fitness. And if you don’t stretch, the muscles can shorten and become tight, which can limit your range of motion and put you at risk for joint pain or a pulled muscle.

Stretching also helps you reduce the risk of injury and maintain proper range of motion.

But stretching is only beneficial if it’s done correctly. There are a few common stretching mistakes that can lead to injury and inflexibility — the opposite of the results you’re looking for. Here are 8 stretching mistakes to avoid so you can improve your flexibility and your workouts.

1. You’re Doing the Wrong Type of Stretching

When you hear the words “warm-up stretch,” you may be picturing the static stretches (like toe touches and sit-and-reach stretches). But movement-based stretching is a better way to kick off your workout (dynamic stretching). This type of stretching enhances muscle activation and prepares muscles to be powerful through a full range of motion. Dynamic stretches include lunges, trunk rotations, leg swings, and jumping rope.

For the post-exercise “cooldown” period, you can focus on static stretching to relax the muscles and release tension. The dynamic one excites muscles while the other calms them down.

2. You’re Bouncing While Stretching

Ballistic stretching is when an individual uses momentum from bouncing to force a muscle to stretch past its normal range. But instead of loosening the muscle, this type of rapid stretching movement can actually cause the muscles to tighten — a contraction known as the myotatic reflex or “stretch reflex.” This can lead to injuries like muscle or tendon tears, Thieme says.

3. You’re Stretching Injured Muscles

Muscle strains typically happen when a muscle is stretched beyond its limit, so stretching it further can aggravate the injury.

4. You’re Overstretching

While some discomfort is to be expected, you should never be in pain while stretching.

Overstretching can lead to hypermobility. It is important to know your limits when you’re stretching, and don’t force yourself to go beyond them.

  1. You’re Not Stretching Consistently

Ideally, you should be stretching your major muscle groups at least 2 to 3 times each week — and be consistent about it.

6. You’re Speeding Through Your Stretches

You need to aim for at least 30 seconds during each static stretch and at least 60 seconds for dynamic stretch.

  1. You’re Ignoring Your Breathing

Deep breathing can help relax tense muscles, and when paired with stretching, can allow for an even deeper stretch without increasing the risk of injury and can enhance the therapeutic effect.

How to do it properly?

Breathe by slowly inhaling through the nose, hold for a moment, then release the breath through either the mouth or nose, keeping the diaphragm and abdomen soft and relaxed.

Source: https://www.openfit.com

Basic skin care guide for men

If you’ve been skipping out on skin care recently? It’s time to talk. Don’t worry, you don’t need to do much to repair, protect, and even pamper your face. We are recommending a few basic steps to take in order to combat breakouts, shaving irritations and to get long-lasting results. Here’s how to get started!

3 basic daily steps to better skin:

  • Clean your face day and night

It is really important to wash your skin every night in order not to let dirt and pollution soak into your pores overnight. However, don’t wash your face every single morning as washing your skin too much could ruin your skin’s natural oils. Our recommendation is to use soap at night and just splash your face with cold water in the morning for a refreshing boost.

Before shaving, you can use a mild foaming cleanser or an exfoliating cleanser to help reduce surface oil.

  • Repair after shaving

Our skin can experience oxidative stress through free radicals (air pollution, cigarette smoke, industrial chemicals, UV rays, etc).

Using an antioxidant serum like vitamin C can help reduce damage and should be applied before your morning moisturizer and your shaving routine.

  • Moisturize and protect

Retinol cream is recommended for men older than 30 years.

Follow up your antioxidant serum with a moisturizer that has at least SPF 30 (even having a beer on the patio during a sunny day can cause skin damage).

At night, opt for a lightweight moisturizer without sunscreen.

Pro tip: You don’t have to moisturize at night if your skin isn’t dry! Moisturizing is a lot like drinking water. Do it when you need it.

Source: https://www.healthline.com

How to stop feeling sleepy after eating a meal?

Feeling tired, or having difficulty concentrating, after a meal is relatively common. A person may feel particularly tired, depending on what, when, and how much they ate.

Feeling tired after a meal can be frustrating, especially after lunch, when a person may need to be alert.

A drop in energy during the day can be particularly dangerous for people who work in risky conditions, such as those who operate machinery or vehicles.

2017 study of the effects of eating on the performance of night shift workers found that those who ate at night performed worse and were more sleepy at 4 a.m. than those who had not eaten.

The following strategies can help prevent tiredness after a meal:

  • Eat little and often. Rather than eating big meals, eat smaller meals and snacks every few hours to keep up energy levels. A piece of fruit or a handful of nuts should be enough to cure an energy dip. People who eat larger lunches may experience more of an afternoon slump than those who eat less at midday. Foods rich in protein and carbohydrates can make people feel sleepier than other foods (avoid salmon, poultry, eggs, spinach, soy products, cheese, pasta, rice etc).
  • Get good-quality sleep. A person who gets enough sleep at night is less likely to experience a significant post-lunch energy dip.
  • Go for a walk. Getting light exercise during the day, especially after eating, can help people feel less tired.
  • Take a short nap during the day.
  • Try bright-light therapy. Authors of a 2015 study found that exposing people to bright light after lunch reduced tiredness.
  • Avoid drinking alcohol with meals. Alcohol can make people feel more tired.

 

Source: https://www.medicalnewstoday.com

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