Outside Beauty, Inside Health is a lifestyle blog written from the point of view of me Katy who has a passion for food, travel, fitness and beauty. It covers each of these areas through a series of unique and inspiring posts designed to be both informative and valuable to each reader.
Healthy eating is very important to lead a healthy lifestyle. If you want to look good and stay fit till your old ager, make sure that you are taking proper and nutritious diet. Being foodie and eating whatever you get cannot be considered as healthy eating. Incorrect eating habits can also lead you in to various physical and mental problems like obesity, depression etc. therefore healthy eating habits has been given very much importance in medical science too. If you are planning to change your diet routine then here are the top 5 healthy eating tips that you must know to make your regime more fruitful.
Tip 1- add veggies and fruit in your meal
Fruits and green vegetables are packed with good fibre, nutrients and essential vitamins. So make sure that you have at least one vegetable dish in your meal each day. Salad is also a very important part and you must not miss out on it. Apart from green leafy vegetable try to include one orange and dark green veggie daily. Try different fruits and vegetables daily so that you do not get bored of one single dish.
Tip 2- have one sweet every day
Even if you are on a diet, you must take a sweet each day. Be it a dark chocolate or any healthy sweet thing. This balances the sugar level in your body and prevents you from feeling weak or drained out of energy. Mark your Calorie intake for a day and add one sweet in it accordingly. Sweets lift up your mood and make you positive and therefore it is important in your healthy meal.
Tip 3- do not miss out on whole grains
Make half of your grain choice a whole grain one. They are higher in vitamins, fibre, minerals and phytonutrients. The whole grains are heart healthy and keep your digestive system fit and fine. so start your day with a bowl of whole grain cereal or make sandwiches with the whole grain bread. you can also add kidney beans, barley and lentils to it to make it more healthy. Replace your normal pasta and crackers with whole grain crackers and pasta.
Tip 4- make your day with milk products
As we all know that milk and milk products are best of calcium into our body. Therefore make sure that you add sufficient amount of milk product into your meal. Apart from calcium they are also rich in Vitamin B, proteins and help in improving the bone health. Therefore a milk product is very important to complete your healthy eating regime.
Tip 5- limit caloric beverages
Beverages like coffee, packed drinks, carbonated drinks etc are full of calorie and can add up a lot of weight to your body. Therefore avoid including these drinks in your meal. if you are someone who cannot do without coffee or tea then try not to add too much sugar in it.
By following these tips you will not only see a considerable change in your body, but it will also lift up your mood, improve your immune system, and energize you the whole day.
Do you find it difficult to lose weight? Is it hard to stick to a plan? Maybe your plan is too tough for anyone to stick to.
All this clean eating and eating “perfectly” business is really getting to me. Everywhere I look: online, on health & fitness blogs, Instagram; I hear it everywhere too from the gym to the grocery store, to… you get the picture. This clean eating fad has made it’s way into our normal conversations, it’s every-freaking-where. I bet you’re thinking, amen, or Rebecca, where are you coming from? Have you been brain washed? Because, you say, clean eating is really the way to go, right? Cut out processed foods, desserts, and you’re going to be healthier, be more energized, and really love life? I guess I can attest to the first two as a general rule, but the third???? Ahh heck no, Ben & Jerrys brings so much joy into my life. Although a good kale salad does the same, it’s really NOT the same.
As my fave fitness instructor says “I’m going to put my personal training hat on and be mean” when she wants us to use proper technique, well guys “I’m going to put on my nutrition education, credentials, and experience hat on, and be mean”. Sorry not sorry, but for a majority of us, sticking clear of those “bad for you” foods (please note the quotations) because I don’t think white bread, potatoes, and triple chocolate brownies are bad-those are their words, not mine. Is smoke billowing out of your ears yet?
I’m the queen of wanna-be moderation, and perfection has no place in moderation or my personal definition of healthy eating. Why is that? Fortunately/unfortunately, eating is much more than straight up nourishing our bodies. We eat to be social, to be satisfied, for enjoyment, for emotional reasons, out of convenience, habits, and tradition. How many social situations, emotional times, and rushed times can you remember still “eating clean” or perfectly? I can’t think of many, unless you’ve surrounded yourself with others whose idea of perfect eating is = to yours. Besides, what the heck does eating perfectly mean? I have to ask clients this all the time, because it means something different to everyone. To me, eating perfectly is following that simple plate method (you know-choose my plate). That’s it. Seriously, but is that too simple for you? There are no rules to follow, just general guidelines, and the sometimes outrageous request to fill 1/2 your plate with fruits/vegetables. Groundbreaking, right?
So why am I saying this is so bad? As I’ve taken on more clients and discussed people’s barriers to changing their lifestyle, I see that common thread. Attempted and failed diets. Again, not groundbreaking, right? I mean in 2012, $20 billion was spent on diet aids, books, diet drugs, and weight loss surgery. In addition to that it was estimated that 108 million people dieted in 2012, beyond that, they averaged 4-5 diets over that year. I’m only guessing that those numbers have continued to rise since 2012 (ABC). And, even with all of that, 69% of American adults over the age of 20 are considered overweight, and 35% are considered obese (CDC). Again, all these stats are from 2012, so I would guess that they’re higher today. Do you see the disconnect? Does this tell you that dieting works? Or that it doesn’t? It tells me that dieting does not work, even when it’s perfect or clean.
There are 2 overlying themes that indicate that this way of eating will likely be more harmful than beneficial. 1 being that it can really increase your stress. This really came to my understanding when speaking to a client who had tried so hard to lose weight. She’d tried a myriad of diets, each of which she quit once she plateaued, or never saw any results. She was motivated, smart, capable, yet very frustrated. Somehow our conversation turned to stress, I asked if the rules or guidelines for any of her diets increased her stress levels. She sat back for a second, looked down, and returned with a timid “yes”. I then asked her if that could have anything to do with her inability to lose that weight she worked to hard to achieve. 2 being that dirty side of clean eating-orthorexia. Although orthorexia is not currently considered a clinical diagnosis, it still is real and could lead to malnutrition. That’s right people, the quest to eat “perfectly” could cause malnutrition depending on what foods one cuts out. Melanie wrote a great post on orthorexia, find it here. And I ranted on the wiley fear-mongering ways of the FoodBabe here. Ugh, I’m exhausted after all this!
Without any further ado, here are 10 reasons why eating perfectly is really ruining your diet/your weight loss efforts:
Following a strict diet can be stressful, increased stress negatively affects weight loss efforts (3)
It’s likely forcing you to give up a favorite (or a few favorite) foods, which makes you want them even more, and potential binging.
It takes a lot of planning, preparation, and time. You may not have lots of time or desire to put the work in, making these changes short-lived.
Foods are categorized as good or bad, most often semi-arbitrarily in my mind. This is confusing, and likely, you’ll be faced with those “bad” foods, and avoiding them is stressful and not at all satisfying.
Food choices are limited by cutting out whole food groups, following broad restrictions is boring, and again, could be difficult to follow long term.
If you’re cutting out whole food groups such as grains &/or dairy (without having a diagnosed intolerance or allergy), you’re likely missing out on key nutrients your body needs to function.
It’s more difficult to be social. Following strict diets makes it difficult to eat out and to eat at others’ houses. This can lead to stress &/or reduced happiness in your daily life. Is it worth it?
A restrictive diet opens the door to binging once it’s over, and increases the risk of regaining all that weight you worked so hard to lose. Again, is it worth it?
So, how then should you eat? Check these out.
Screw your Diet, celebrate No Diet Day instead
The Nutrition Facts Label
Take a Bite out of a Healthy Lifestyle, #NationalNutritionMonth
The #1 Food You Shouldn’t Eat
These are a great place to start.
I would like to close this post with my favorite Amy Pohler quote: “good for her, not for me” I’ve found this quote to be ever true in the nutrition/health world as I’ve gotten more experience. Maybe clean eating works for you, maybe you don’t really enjoy foods that are high in added sugar/fat, and you follow a varied/balanced diet, and you love it! That’s great, but as a general guideline, recommending restrictive diets without any physiological need (like no diabetes, cardiovascular disease, kidney disease, food allergy….diagnosis) is not anywhere I would ever start with a client.
Restrictive diets typically don’t work as they’re not something anyone can really happily follow long-term. And what’s the point of making changes if it’s not going to be long term. The weight is just going to come creeping back on, your health is just going to return to pre diet & that’s not worth it, and also very frustrating and stressful-which can very easily be avoided by not dieting.
Let’s get chatty!
Does eating clean help you achieve your health goals? If so, how long have you been eating clean?
Does anything we discussed here ring true, or so not true for you?
There is so much information out there about magical weight loss pills, much of which can be very dangerous to your body and well-being. The following article will help you understand what actually works when trying to get fit. Learn how to get into shape without spending cash.
If you still have not reached your fitness goals, you can improve your level of confidence by purchasing an attractive item of clothing to wear to your workouts. No matter if you get something seemingly insignificant, you are likely to get excited about wearing a new garment to your next exercise session.
Plant a garden of your own. Many don’t expect gardening to be as difficult as it is. You have to weed, dig and squat in the dirt. Gardening is one of a lot of things people can do from home to stay physically fit.
Do you find it difficult to devote valuable time to exercise? Separate workouts into 2 sessions. You do not have to increase the amount of time you are working out, just divide it in two. You can jog for half an hour when you get up and half an hour when you get home from work instead of running one complete hour. If you cringe at the thought of visiting the gym two times daily, do it only once and get your other exercise outdoors.
Doing some simple push-ups can help you get your triceps in shape. Instead of doing normal push-ups, turn your hands at a 45 degree angle. By doing this, you can tone up the muscles you normally don’t work.
If you have to second guess anything that sounds too good to be true to get into shape, then you don’t want to do that. There is more to health and fitness than simply losing a few pounds. Take advantage of what you’ve learned, and take the steps to change your life. These tips will get you on the right path. You just simply have to get there.
Time is a finite resource. There are only a certain amount of hours when we are not sleeping and working in which we have other things to do. Our interests, as well as taking care of our health and wellbeing can often battle for dominance. However, what if there were hobbies which also helped your health and wellbeing? Today we asked the fitness team London Personal Training for some recommendations.
Meditation is a hobby which is practised by many and is a great way to improve our health and wellbeing. The art of calming down and stilling the mind to examine thoughts and feelings can help to prevent the buildup of stresses and anxiety and can be a great tool for feeling good about yourself.
Volunteering is a hobby which people do in their free time, but can also help to give a sense of fulfilment and purpose. Spending time at your local homeless shelter, or a charity shop, can help you to feel good about yourself, and you can help others at the same time.
Dancing is a great hobby which is enjoyed by many but can also be beneficial for your health and wellbeing. Dancing is a fun way to stay in shape and can help you to stay active and meet new people, which could lead to some very fruitful relationships.
Music truly is a beautiful thing. Whether you play or just listen, there is nothing better than popping in a CD or opening up iTunes and listening to the tunes you love. Music makes us feel better, and is great for your emotional well-being, giving you a pick up when you’re low, and a great way to make things seem a little bit easier.
A great way for people to relieve stress and express themselves freely, writing is an excellent hobby which has many benefits. Being able to control the world you create completely can be a great way to commit ideas, feelings and thoughts to paper, and realise and explore them in an environment which is completely harmless, and allows for a great way to relax and remain calm, especially after a challenging time.
Overall, these are just a few ways that you can combine your time to focus on your health and well-being with your leisure activities and interests in order to make the best use of your time. It can be very stressful and demoralising to go through the same motions on a constant basis, being locked into a cycle of work and sleep, so being able to detoxify and focus on yourself is a welcome time for many people. Combining this with your hobbies means that you can do something meaningful and enjoyable, while still encouraging a healthy emotional or physical health for yourself. Life is precious, and you can get caught up in work and responsibilities so quickly, so it is important that you take the time out to look at what makes you happy, and what helps you stay positive.
Do you find yourself avoiding exercise because it’s boring? Don’t worry you’re not alone, we all do it, but exercise doesn’t HAVE to be boring… there are plenty of fun things you can do that get you the exercise you need but more importantly enjoy doing it. Here are a few…
1. Play basketball
I find that if I try running on a treadmill I’m totally bored within three minutes and I just stare at the timer wanting it to be over. If I play basketball, football, soccer or whatever I can run for hours and hours and not really even care where the time goes.
Why? Because I’m distracted and instead of staring at the clock and wondering why it seems to be ticking so slowly I’m trying to shoot the ball or stop someone else from scoring on me. Don’t like team sports? Try hiking, swimming or jogging around a nice area. You’ll get lots of exercise with none of the boredom.
2. Chasing your kids around the yard / park
If your kids are like mine they do everything at 100 mph, so try bringing them to a safe park and letting them “loose”. By the time you chase them around, play games with them and get all of their energy out you will also get all of YOUR energy out too. Trust me you won’t be watching the clock wishing the time would go faster, you’ll be trying to keep up!
3. Mowing the lawn
Ok, I didn’t say all of these would be fun right? Mowing the lawn is a great source of exercise, and I’m not talking to all of you who have a riding mower and drink soda or beer while mowing. Get a nice push mower and get out there and push it around. My lawn seems to take forever to mow and it’s a much better work out than any treadmill could ever deliver for me.
4. Helping a friend move
Ever help a friend move to a new house or apartment? I can guarantee you will be way more exhausted than any weight lifting session or cardio workout. Moving boxes and furniture up stairs and in and out of a moving fan is really hard work so you’ll get tons of exercise and your friend will appreciate it.
5. Play with your dog
Playing catch with your dog doesn’t really sound like a good workout I admit but most dogs do anything but run after the ball or Frisbee and bring it back… they take it and run because they want you to chase them. Don’t want to play catch? Take them for a walk instead. I had a friend once say that if your dog is fat, then YOU don’t get enough exercise. Totally true!
The whole point of this post was to make you think. Exercise does NOT have to be boring… you can get exercise just about anywhere whether you live in the city or country, whether you’re a man or a woman…whatever. Exercise can be fun, but you have to use your imagination first!
Since returning home from Vietnam I have been on a mega rice kick – makes sense considering we were eating some form (if not multiple) of rice at every meal. As part of my own personal goal system, I told myself sternly at the beginning of spring that I would burn through some of the rice and dried pulses in my pantry before the summer heat arrives. This of course, plays perfectly into my ongoing rice craving.
My belly was very happy to be eating so much rice while in Vietnam – this was sort of surprising to me because, for the most part, my system doesn’t overly love grains. I do, but my guts? Not so much.
In fact, my system was so on point while we were over there that I had fully decided to eat exclusively Vietnamese style dishes once we got home. Life hasn’t played out quite that way, but I have been using an over-abundance of herbs, lime juice and chilies with essentially every meal.
Lending inspiration from the typical red beans + rice, adding a bit of extra herbage, lime and spice (thank you, Vietnam) – I give you a Jacked Up Red Rice + Beans. Simple and quick enough for weeknights, yet tasty and impressive enough for company. Sounds like a no brainer, yes? Yes!
This flavor bomb is nicely balanced + fully loaded.
The sauce is a very simple mix of fresh green herbs, bumpin’ jalapeno, quality olive oil and a good amount of lime juice. Super simple ingredients that pop and bang in your mouth (yeah, I just said that!).
A nice heap of crunchy baked protein packed chickpeas, warm soft red rice and massaged kale – high fiber, naturally wheat free, win win. Top it off with some raw spring onion, onions are an incredible prebiotic (gotta feed those belly bugs) and some cubed avocado. The purpose to the avo in this bowl is fat, healthy green skin-beautifying fat. If you’re not super into avocado (who are you?!) that’s okay, the body gets an added boost of absorption when healthy fats are added into a meal, but lucky for you there is that quality olive oil I mentioned above.
Give it a go, you won’t regret it!
Jacked Up Red Rice & Beans
1.5 Cups Cooked Red Rice
8-10 Stalks of Kale
1 Tablespoon Lemon Juice
1 Teaspoon Flax Oil
2 Heirloom Tomatoes
1 Can Chickpeas
2 Tablespoons Coconut Oil
1 Teaspoon Hot Smoked Paprika
1 Teaspoon Whole Cumin Seeds
Pinch of Salt
1 Spring Onion
For the Jacked Sauce:
1 Large Jalapeno
1 Clove of Garlic
1 Bunch Cilantro (about 1.5 cups chopped)
½ Bunch Curly Parsley
Juice of 1 Large Lime
⅓ Cup Quality Cold-Pressed Olive Oil
Preheat the oven to 400
Drain the chickpeas, roughly chop the kale, slice the tomatoes and spring onion – set aside
In an oven-proof dish dump the chickpeas, coconut oil, paprika, cumin and salt – shake to cover the chickpeas and then roast in the oven for 15 minutes
While the chickpeas are roasting, wash and roughly chop the jalapeno, cilantro and parsley, peel the garlic and juice the lime – add to a blender along with the olive oil and blitz until desired smoothness
Once the 15 minutes is up on the chickpeas, turn the oven to broil and crisp for another 5-10 minutes. Check frequently. Once crisped enough to your liking, remove from the oven
Massage the kale in a large bowl with the flax oil and lemon juice until it has softened
Split the rice between two bowls, add the massaged kale beside each scoop of rice
Arrange the tomato slices, spoon in some of the crispy chickpeas
Top with cubed avocado, spring onion and Jacked Up Sauce.
Everyone is talking about the importance of a good diet these days, and while everyone has a rough idea of what constitutes a good diet, most people don’t actually know what foods to eat. To try and help you with this, we’ve put together a list of 5 of the healthiest foods you can get.
Apples are a great food to eat, and the first to be covered on this list. This fruit is a popular choice, and is easy enough to come by. Apples also contain antioxidants which can help to combat free radicals, which are damaging substances in the body which can make the aging process particularly unpleasant. And as the saying goes, an apple a day keeps the doctor away.
Up next on our list is broccoli. This green vegetable has been in the roast dinner for years, and is well worth eating. This is because broccoli actually contains fiber and calcium, as well as potassium and something called phytonutrients. These are special compounds which have been proven to reduce the risk of heart disease and certain types of cancer, so it’s well worth eating the vegetables in this instance.
Now when we say fish, we’re not talking about the stuff you get in the chip shop. In this case, oily fish such as salmon and sardines are what you’re after. This is because the sea dwelling food contains high amounts of omega 3, which is good for the heart and nervous system. And if you’ve got arthritis or other inflammatory conditions, then the oils will also help to soothe them and provide some relief.
Blueberries are a sweet and delicious fruit, and they’ve got loads of health benefits in them too. Like the apple and broccoli, they contain antioxidants and phytonutrients, so they’ll help to keep you safe from all manner of nasty diseases and problems. As well as this, studies conducted in America have suggested that they help to slow the decline in cognitive ability, so you’ll be sharp as a pin for longer.
The final, but by no means least important food on our list is almonds. These are full of health benefits, which can include being full of magnesium, vitamin E, calcium, iron and fiber. They’re also great for helping to keep your cholesterol levels down, because they’re composition contains around 94% of unsaturated fatty acids. To top it all off, they’re also good for the heart. Not bad for a little nut, are they?
These are some of the healthiest foods around, and looking at the health benefits it’s easy to see why. Together, they help to form a balanced diet that can protect against all kinds of health problems such as cancers and heart disease, which can be fatal, so the more protected you are from them the better. All of these foods should be consumed in moderation with other foods, but the important thing is that you’re ingesting regular amounts of all them, and getting the health benefits they bring.
Sometimes maintaining your everyday health can be difficult, particularly in a culture where everything is fast paced and frantic. In order to try and help you to stay healthy, we’ve put together these six health tips that can be employed every day.
Try and do some exercise everyday
This may seem like an obvious tip, but there’s a lot of people who don’t actually follow it. By doing some exercise every day, you’ll be keeping your body in better shape than you’d think. Even if it’s just a 20 minute walk every day, or half an hour at the gym after work, you’ll be able to build up a healthy body and feel good at the same time.
Have a good diet
Working in tandem with the regular exercise tip, keeping your diet healthy is always critical. It’s not a case of cutting out the bad foods completely, it’s more about eating in moderation, and balancing out chocolate with fruit and vegetables, to have a balanced intake and stay in good health.
Get plenty of sleep
This is a good idea for everyone, not just those who are looking to stay healthy. A long night of sleep is vital for good performance and health throughout the day, as your mood and appetite will suffer if you don’t sleep well, so try and make that a priority.
Exercise with a friend
When you’re working out at the gym with a friend, or walking for 20 minutes while catching up on each other’s daily lives, the amount of exercise you do can seem like almost nothing, because there’s a friendly face and something to distract from the monotony of exercise that can sometimes creep up. Cheerful company shortens the miles after all, so taking advantage of your friends company will help exercise to seem like less of a chore.
Vary the activities that you do
Try and do a different exercise every day, to make things more exciting. Dedicate one day to working on your arms, and then another day for legs, and so on and so forth. You’ll actually stay in better health if you push different parts of your body instead of just doing the same things, and as well as this it can also help to stop you from being disillusioned from exercising.
Make sure to have time for the things you enjoy
While it’s great that you’re eating well, exercising a lot, and sleeping well, don’t forget to spend time making sure that you look after yourself. Go and see a movie at the theatre, spend time with loved ones, or indulge in one of your hobbies. A healthy balance of work, exercise and play will improve your emotional and mental health, and this is just as important as your physical health when it comes to living a long and happy life. Being able to come home from an exercise session and just unwind with a good book or time with your family will often be a good motivator to keep exercising, and will help you to enjoy life a lot more.
We’ve all been at the beginning of a week, and been unmotivated to start exercising. It’s a problem that a lot of people face, particularly if the weather is poor or you don’t feel in tip top shape. However, there are a few simple tips and tricks to get you in the mood to exercise, and we’ve compiled them for you here.
Make sure there’s some variety in your exercise
One of the fastest ways to lose interest in exercise is to be doing the same boring workout over and over again. To try and combat this, mix up the order of your exercises. If you usually do cardiovascular training on a Tuesday, then mix it up and move it to a Friday. By changing the variety of what you do, you’ll be more likely to keep going, because you won’t feel trapped in a rut. Introducing new exercise routines every once in awhile can also help to break the monotony.
Find out what motivates you
The trick to staying motivated, particularly at the beginning of the week, is to remember what it is that actually motivates you to exercise at all. Is it a drive to stay alive to see your children grow up and be able to play with your grandkids? Is it when you look in the mirror and you’re just not happy with what you see? In any instance, thinking about the reasons why you exercise can help you to get back into the mood for pushing yourself.
This may seem like a fairly obvious thing to do, but the benefits of staying hydrated are extremely important. If you’ve constantly got a good supply of fluid in the body, then you’ll have more energy to keep going, and the entire process of exercising won’t feel like such a massive pain.
Try not to procrastinate
It’s easy to stand in your house and dawdle with getting ready, or say to yourself, ‘I’ll go outside and start in a minute’. By putting off the exercise, you’re actually less likely to bother at all, so it’s best to just get it over and done with. By just going for it, you’re avoiding the time to mentally talk yourself out of running in the rain or driving to the gym when you could get another hour in bed.
Try some interval training
One of the hardest things to is exercise for long periods of time, both in regards to the capacity of your body and finding the time to spend an hour running around the countryside. With that in mind, some people do interval training to stay in shape. The premise of interval training is built around doing much more intensive exercise, but in short bursts, as to avoid hours on a treadmill. The training is actually much better for busy people who work on deadlines and schedules and can even be more beneficial than longer workouts, depending on what you want to achieve.