hydration

What to eat after a workout

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     Why is it important to eat something after you worked out?

        When you workout, you use your glycogen storage for fuel -that's why if you push yourself to the maximum you can feel a bit dizzy and like your muscles don't respond to you anymore- and some of the proteins in your muscle get broken down. Just after working out you need to refill this glycogen storage and repair you muscle for better recovery and be able to workout more often. You also need to rehydrate yourself after sweating.

     What do you need and when do you need it?

         The above means you mostly need carbs to restore glycogen and proteins for muscle growth. It should be within 30-45mn after your workout for maximum effect and it is best to limit fats just after working out: some studies show that fats slow down the absorption of the nutrients you need fast after working out (some others say that even if it slows it down, the digestion is still effective and it doesn't affect the benefits of the carbs and proteins, and some people also need some fats to satisfy their hunger more, so adding healthy fats is up to you, but it isn't the most important at that moment).

 

        Here is what I personally eat after a workout and other options for you:

 

     If I am in a hurry - Protein smoothies

 

          Base:

  • 2 bananas
  • A scoop of plant-based protein powder (I use Vega - French Vanilla shake)
  • A cup of plant-based milk.

Bananas are recommended by many professionals for a post workout meal because they are a great source of healthy carbs, potassium, and fibers that slow down the absorption of sugar. With the protein powder you get your easy to digest and complete proteins that also contains many minerals and vitamin to help you recover even better.

        What you can add for extra hydration:

  • Orange/mango/pineapple juice will also bring you Vitamin C and extra sweetness
  • You can also use coconut water instead of the plant based milk to rehydrate with super low calories.

        What you can add for healthy fats:

  • 1 tbsp of organic peanut/almond butter
  • Some coconut oil
  • Hemp seeds (that are easier to absorb when ground)

If you have enough time you can also make a nice smoothie bowl with all the toppings and healthy granola (I plan on giving you a recipe that isn't full of sugar soon here).

        What you can add for extra taste and fun:

  • All the fruits you want
  • You can also make a nice acai smoothie with an unsweetened acai pack and some tropical fruits
  • You can add some dates for a sweeter taste

But in general I would say to limit syrups and sugars because you don't want to ruin all the benefits of your workout, but the important part is to have some pleasure and not see health as an annoying thing ;)!

 

        Other options if you don't have a lot of time are:

  • Hummus with whole grain pita and veggies
  • Homemade oatmeal with bananas and protein powder

 

 

 

     If I have more time - Macro bowls

Vegan burger, greens, avo and pico de gallo...  add healthy carbs  like sweet potatoes, potatoes, grains, multi-grain bread, ... To this meal  to make it a healthy macro bowl  :)

Vegan burger, greens, avo and pico de gallo... add healthy carbs like sweet potatoes, potatoes, grains, multi-grain bread, ... To this meal to make it a healthy macro bowl :)

 

        You can read my article about macro bowls here. They are a great lunch or dinner option after working out: they are filling and satisfying when you probably are very hungry after pushing yourself, so you don't eat something that would ruin all your efforts because of frustration; they have a great carbs/proteins/fats ratio that will give you what you exactly need for recovery. The only problem is that it can take a little time to cook it, so I recommend to prepare it before your workout to have the maximum benefits and not have to wait before eating.

 

        Other good options if you have enough time are:

  • Wholegrain toast with avocado, grilled tofu and sprouts
  • Healthy quinoa salad
  • Rice and beans (use spices for taste!)
  • Lentil and sweet potato stew

 

 

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Rubber Masks by Dr. Jart

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I was so happy when the Korean brand Dr. Jart sent me a box of products to test as I loved every product I tried from their brand especially the Ceramidin cream and their sheet masks. So I will select and talk to you about my favorites from them in the next few weeks. I started with the rubber masks because it's one of their new products, and I am a fan of sheet masks so I was curious to see the differences between the two. The packaging is also pretty intriguing and makes you wonder how the masks actually look like.

 

What are these masks?

The Dr. Jart Rubber masks are two-step masks: you first apply the serum on your face and use the remaining serum on your neck, then you place the mask on top and leave it for 20-40mn depending on how much effect you need. The thing that I liked the most compared to sheet masks is that you get more serum as it is thicker, a bit jelly-like which makes it to me more effective. I also love the look of the masks, shiny and sleek like vinyl and they are very comfortable as the rubber masks are derived from algae and react with the calcium to give a cool effect to the skin. When you remove the masks, you will need to pat gently your skin with your hands to help absorb the serum. I have only one cons about the product: the rubber mask are a bit fragile so you have to be careful to manipulate them: I actually broke my Firm Lover one on the chin haha! But that's about it for the negative sides and I loved the results of each mask as detailed in the rest of the article.

 

Clear Skin Lover

 

All the masks are suitable for all types of skin even sensitive and dry, but this Clear Skin formula is made to fight oiliness and blemishes and purify pores. I don't have a particularly oily skin so it's hard for me to evaluate this part, but I really saw that my pores were smaller and my skin was overall clearer. I'd say this one is the mask you want to use before an event to have the most confidence and feel like your skin is clean under your makeup. I'd wait around 30mn or more after the mask before using makeup though, so the serum is completely absorbed and doesn't give a different texture to your foundation/concealer.

 

 

Firm Lover

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This Firm Lover formula is for tightening the skin and prevent lines and wrinkles. I am on my early 20s but it's actually a good thing to start preventing loss of elasticity earlier for the maximum effects. But it's also the most hydrating of the three masks I got to try, and as I have dry skin I could really see the difference: it felt really re-plumped, not pulling anymore, and it felt soft like a baby's ass. This one was my favorite from the three of them, also because I really like the light pink color of the mask ;).

 

 

Bright Lover

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This Bright Lover formula fights dullness, uneven skin tone and texture, and even the appearance of scars. Like the two other, it felt very comfortable to wear as it's cooling and hydrating. My main concern was that I tend to have a different skin tone around the mouth and I had a bit of redness due to irritation. I felt like this brightening mask improved it a lot, and also made my skin slightly less pale somehow, looking healthier. This one was the first I tried and as I am so used to sheet masks being too big for my nose you can see I folded it at first, but in the end, positioned correctly, it was just perfect!

 

 

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Winter Skincare essentials

Every winter I wonder how I managed to survive through the last one. I am now staying in France and the weather isn't the coldest, but I am heading back to NY this weekend so I wanted to go through my survival tips to protect my skin during winter before that. As I tend to have a much dryer skin during winter, I found some solutions that work for me, and I hope it'll help you too.

 

How to protect your skin from drying

  • Use oils to clean your skin. If you don't do it already, I recommend switching your usual cleansing products for a good cleansing oil. It removes all dirt and makeup perfectly without drying the skin, leaving a protective layer even once you rinse it. I love how effective Boscia's Cleansing Oil is while being gentle on the skin, and it doesn't leave the skin oily either.
  • Use a different moisturizer during winter. You need a thicker cream that protects from the cold and wind during the whole day. This season I use Dr. Jart's Ceramidin Cream as I find its texture perfect for what I need during the winter, it's soothing and comfortable on the skin, and I love its herbal smell which makes me feel so relaxed.
  • Remember to always exfoliate (not more than once a week if your skin is pretty fragile). Exfoliating your skin regularly allows to remove the dead cells and let your moisturizer and masks be more effective. It's also better if you tend to have a dry skin that can be irregular and you want to wear foundation. I wrote about Dr. Brandt's Microdermabrasion Exfoliator before, that I use only once a week or less because it is very effective.
  • Drink 2L of liquids a day (preferably not too much coffee or tea that actually takes the water out of your body). It's especially hard for me to drink during winter as it makes me feel cold, so if you're the same you can make a huge tumbler of herbal infusion and bring it everywhere with you, so you can have both hydration and warmth.
  • Invest in a humidifier. Some heaters dry the air so much that I wake up with a very swollen face, especially around the eyes. The only solution for that is to use a good humidifier in your bedroom.
 
 

 

How to repair an already damaged skin

  • Skin food by Weleda! I talked about it when I first created The French Glow, and I am still in love with this product. It saved my skin many times when it felt so dry it was red and tight. I use it at night on the dry areas of my face, as it is so thick that you can't put it on during the day unless you want to look greasy. It doesn't burn like some other creams and the next day my skin feels normal again, it's like magic. You can buy it at every organic store or at Wholefoods.
  • Use a moisturizing mask. Origins Drink Up Intensive Overnight Mask is still a favorite as it does the job, has an amazing smell and it's not too pricey.
  • Remember to eat enough fats. Even if you are eating a high carb low fat diet, remember that your brain, body, and skin need a certain amount of fat to function. And fat is really important to help the skin to stay hydrated naturally and elastic. So enjoy the avocado toasts and flax seeds in your smoothies.
  • If your skin feels sensitive, you can use Jurlique's Rosewater Balancing Mist to calm it down. I received a sample of it and I am definitely satisfied. Rosewater helps to prevent dehydration and prepares the skin for a better absorption of your moisturizer but honestly, even if it did nothing, I'd just use it for the smell and refreshing feeling.
 
 
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