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Clean Food. Healthy Bodies.


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6 Anti-Aging Tips for Internal and External Health

Looking to keep your body, skin and overall health as energized, youthful and vibrant as possible? How you take care of yourself now determines how you look and feel later, so read up for 6 anti-aging tips for internal and external health.

Sun Protection

Throw on a hat when outside for extended periods, and be sure to cover your skin–especially your face–with sunscreen to prevent sun spots, dryness, wrinkles and premature aging. Yes, the sun provides the body with much needed Vitamin D to support good health, however a quick 5-10 minutes of unfiltered sunlight is all it takes to get your recommended daily dose. Plus a diet rich in wild-caught salmon, mushrooms and eggs yolks are excellent sources of vitamin D.

Anti-Aging Skincare Routine      natural-skincare

Employing the help of a professional to assess the current state of your skin and provide insight and recommendations for a good skincare routine tailored to your needs is great way to keep your skin glowing and youthful. Whether it’s an esthetician, a department store beauty consultant, online searching or a hip new skincare app, there are plenty of ways to get the support and information needed to understand the needs of your individual skin. In general, getting regular facials paired with daily face washing that’s followed by a serum, eye cream and moisturizer on a daily basis is a good routine to establish. For specific products as well as any additional anti-aging services, research and/or a consultation with a professional is the way to go!

Smoking & 2nd-hand Smoke

In 2 words: Stay away!

Hydrate!

You hear it all the time, and it’s so important it bears repeating: Hydrate, hydrate, hydrate! Keeping your insides AND your outside layers moisturized is essential to anti-aging health. The body– including mental alacrity, energy, digestion and metabolism–functions so much better when properly hydrated, PLUS keeping your skin well moisturized keeps skin cells soft and youthful, with wrinkles less noticeable than their drier counterparts.

Exercisefitnessreca1

Not only is physical activity good for internal cardio health, muscle tone and weight management, elevating your heart rate also boosts external health and appearance by moving much needed oxygen and nutrients throughout the entire body. You know that post-exercise glow that makes you feel and look years younger? Focus on that the next time you’re having a hard time staying motivated to move your body.

Nutrition

Here’s the best anti-aging advice around: Avoid refined sugar and avoid processed foods. Not only do they age your skin, they also lead to weight gain, a sluggish metabolism and chronic health problems. The solution? Clean eating! Focus on foods in the the most ‘whole’ state as possible, load your plate with fresh vegetables and fruit, drink plenty of water and green tea, and don’t forget to throw healthy sources of Omega 3 fatty acids in there from walnuts, salmon or herring to help the body fight free radicals that age your body inside and out.

For additional support and information related to clean eating, balanced nutrition, and healthy lifestyle, visit Eat Clean Health and don’t forget to sign up for the Eat Clean Health newsletter.

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4 Steps to Hone Harmony

“I don’t actually believe in balance. What I believe in is harmony. There’s a big difference.”

Matt Lehrer

Founder and CEO of Teamwork Athletic Apparel

Creating balance in life can be as daunting and stressful as the rest of the never ending ‘To-Do’ tasks. There just never seems to be enough time to squeeze  it in and check ‘balance’ off the list. Harmony, on the other hand, doesn’t require everything to be in balance; it simply requires every chaotic and messy moment to live harmoniously among the others. Harmony allows all areas of your life to co-exist with one another in a way that promises surrender and peace in the constantly fluctuating world around you.

Here are 4 steps to to hone harmony as you go about your daily life:

Be Gentle with Yourself

You’re going to get stressed, you’re going to make mistakes, you’re going to face challenges that you don’t respond well to. Beating yourself up over these stumbles serves no one; least of all you. You’re human and you’re beautifully flawed. Embrace that and forgive it. Give yourself the same love, acceptance and support that you consistently offer those around you.

Set Boundaries by Creating a Start & End Point

It may sound like yet another rule or task, however being gentle to yourself includes setting boundaries for yourself. Saying no or saying goodbye to relationships or obligations that drain you in an necessary way aHarmony_Leaderre all part of creating room–and creating harmony–in your life. Take stock of where you are in your current relationships, health, life, goals and career and think of it as your starting point. Chart a tentative plan for what you’d like these areas to look like–not from a balance standpoint; from a harmony standpoint–and focus on making the small but significant changes needed to get to that end point. And of course, don’t forget to lean in, learn, grow, and enjoy the challenges presented along the way.

Deep Breathing

Taking a deep breath in the middle of situations that threaten to overwhelm you is one of the simplest and quickest ways to hone harmony. Consciously remind yourself to let it go; let go of the need for balance and try to focus on finding harmony within the given circumstance. Breath allows us to surrender to many things; frequently. With each inhale, absorb everything at hand, and with every exhale, allow it to move through and away from you. Like a silent shield of internal protection.

Nourish Your Body

Honing harmony also entails creating health and vitality in your body. If you’re stressed, fatigued, eating poorly or relying on caffeine and sugar to keep you moving through the day, you’re ability to breath, set boundaries and be gentle with yourself is compromised. Make nourishing your body via whole foods, daily physical movement and adequate rest just as much a priority as other areas in need of your immediate attention. This will allow harmony to start at your core and radiate outward.

Visit Eat Clean Health for additional information related to clean eating, balanced nutrition and a healthy lifestyle.


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6 Health Benefits of Naps

If you’ve always wondered what you and Einstein may have in common, wonder no more: Napping!

In a nation as sleep deprived and stressed as ours, daily naps are rare. But if you’re one of the few who makes time to squeeze in a little shut-eye to revive your daily engine, you’re in the proud company of not only Einstein, but Winston Churchill, John F. Kennedy and Thomas Edison as well.

What did all these great minds know? That napping is an excellent way to improve overall health and wellness.albert_einstein_by_kelloggs56-d503k57

Health Benefits of Naps

  • Improves Brain Function
  • Enhances Creativity
  • Increases Energy
  • Improves Mood
  • Prevents Burnout
  • Reduces Fatigue

To understand which nap is right for you, you must first know what types of naps there are and what benefits they provide.

 Types of Naps

Power Nap: 15-20 minutes

This powerhouse rest helps perk up your energy for the rest of the day. It can also improve productivity, mental focus and creativity for the rest of the days tasks. Lay down and allow your entire body to surrender for a mere 20 minutes before waking rested and refreshed.

Average Nap: 30 minutes

This nap goes a bit beyond a power snooze, allowing your body to reach a deep sleep state before waking refreshed once the alarm goes off. If you go longer than 30 minutes, you may end up feeling groggy the rest of the day, so be sure to limit your rest time to reap the most benefits.

Advanced Nap: 75-90 minutes

For many adults, the last time you had this kind of nap was when you were a toddler. Ah, the glory days. To make sure this kind of nap doesn’t disrupt restful sleep at night, schedule this nap at least 6-8 hours before bedtime. This deep rest is great for athletes recovering from an intense training session or those who wake exceedingly early yet need to function until late in the day. Long naps such as this are great for muscle recovery as well as cognitive function, so when your body is begging for a daytime recovery, go ahead and take a serious rest.

Typically, it’s advised to take a nap between 1-3 pm, or after you’ve been awake for approximately 6-8 hours. Napping in this time period keeps an optimal balance between your daily sleep stages and helps you reap all wonderful 6 health benefits of naps.

For personalized support and information related to clean eating, balanced nutrition, and healthy lifestyle, visit Eat Clean Health and look at the variety of nutrition plans, programs, detoxes and meal plans found there. And don’t forget to sign up for the Eat Clean Health  monthly newsletter.

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6 Habits That Prematurely Age You

The importance of eating well and moving your body are well documented, but what about all the other areas of daily life that impact your current and future health? In many cases, the daily routines and long ingrained habits people form do more harm than good. Make sure your overall health and wellness are well protected by reading up on the 6 habits that prematurely age you:

Stress

Chronic stress is not only the leading cause of chronic illness, such as heart disease and diabetes, it’s also the leading cause of aging. Stress and anxiety lsleep-problems-woman-120301ead to difficulty sleeping, poor eating choices, a weakened immune system and accelerated aging in the body, impacting both skin health and internal health.

Take steps to reduce stress every day, in whatever form possible. This might mean deep breathing, regular yoga or meditation class, exercise, therapy, journaling, long baths or scheduling social time.

Sleep

If only afternoon naps were still a daily requirement! Sleep deprivation ages your body, increases stress and anxiety, and causes hormonal imbalance; most noticeably, an increase in cortisol, which is directly responsible for fat storage and belly fat.

Aim for 8 hours of sleep per night, and if that’s not possible, try to find a time to snag a quick 15 minute nap at some point during your daily routine. Keep your bedroom cool, dark and quiet to encourage deep, restful slumber and unplug your phone, computer and TV at least an hour before hitting the sheets.

Forgoing Fathealthy fats

Though low-fat diets became very hip over 50 years ago, we now know that healthy fats are actually necessary for brain function, a strong heart, supple skin, nutrient absorption and even fat burning.

Look for healthy omega 3 fats found in walnuts, olive oil, avocado, nuts and wild-caught salmon. A little bit goes a long way, so add a small amount of these foods to your daily meals to reap the most health benefits.

Sugar

The average American eats 150 pounds of sugar each year. In addition to being bad for the waist line and risk of chronic illness such as obesity and type 2 diabetes, refined sugar consumption is also terrible for the skin and teeth. Eating sugar has the same wrinkle causing, skin aging effects as smoking and tanning.

Opt for fresh fruit instead, satisfying your sweet tooth with natures candy like blueberries which provide the body with antioxidants that combat the signs of aging plus fiber to help keep blood sugar stable.

Uneven Work-Life Balance

Healthy living is all about balance. When your hours and energy all go to your work obligations, especially if your job is particularly draining, demanding or exhausting, you increase your risk for heart disease, decrease brain healthy and markedly reduce your desire or ability to engage in healthy living behaviors, such as exercise, clean eating, stress management and adequate sleep.Work_Life_Balance

If switching to another job or career isn’t an option, focus on ways to reduce the negative health impacts of your current ones. This might mean reducing hours slightly, taking 15 minute breaks to get some air, or employing deep breathing techniques throughout your day. And be sure to schedule downtime and/or mini-vacations so that you have something to get excited about and look forward to.

Skipping SPF

Eighty percent of sun exposure comes from cumulative everyday outings, such as driving, walking or even sitting next to the window at the office. This can lead not only to skin cancer, but wrinkles, dull skin and sun spots as well.

Limit your sun exposure by applying a face and body moisturizer with at least 30 SPF daily, wear sunglasses to prevent crow’s feet and quit your ‘baking in the sun’ habit immediately. Aim for 5-10 minutes of sun exposure to improve vitamin D production and absorption, but outside of that, cover up!

For personalized support and information related to clean eating, balanced nutrition, and healthy lifestyle, visit Eat Clean Health and look at the variety of nutrition plans, programs, detoxes and meal plans found there. And don’t forget to sign up for the Eat Clean Health  monthly newsletter.

 


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5 Scents to Invigorate Your Day

In our rush to taste, see and touch, our desire to smell is sometimes muted. Bring wonder back to your senses by focusing on these 5 scents to invigorate your day and enhance your mind, body and spirit.

Cinnamon: Not just a fantastic natural, calorie free sweetener that helps balance blood sugar, sniffing cinnamon is also linked to higher levels of alertness. Sprinkle cinnamon in your morning smoothie or favorite almond milk latte and refresh your senses.Girl-smelling-dandelion-980x980

Peppermint: Feeling forgetful or fatigued? Take a whiff of peppermint. Studies have shown that smelling peppermint improves brain function, memory and visual-motor skills. Peppermint is also linked to a boost in exercise performance. Those you sniff or even drink a few drops of peppermint oil diluted in water pre-workout have improved performance, energy and endurance as well as a higher threshold for pain and injury. How refreshing!

Rosemary: If ‘space cadet’ is your middle name, try adding rosemary to your daily diet, which improves mental concentration and speed. Sprinkle this fresh herb into your morning omelet for delicious flavor and improved mental function.

Citrus: Feeling stressed? Take a deep breath and inhale some citrus. Orange, grapefruit and lemon are excellent choices for anxiety reduction. Even better yet, snack on a fresh grapefruit or orange, reaping both mental AND physical health benefits1

Lavender: Known for its relaxing benefits, lavender is an excellent way to unwind and soothe the senses. Taking a deep inhale of lavender before bed encourages deep sleep, so pick up a bottle of essential oil and dab it on your wrists before hitting the sheets. Jasmine can also have this relaxing, deep sleep effect, so play around with your favorite scent.

And the best part about all these scents? They’re also amazing health boosters. Add these herbs, spices and fruits to your regular eating routine and you’ll reap not only the mental, but physical benefits as well.

For individual nutrition planning, programs and support, please visit Eat Clean Health. And don’t forget to sign up for the Eat Clean Health  monthly newsletter, an excellent source of clean eating ideas and healthy lifestyle information.

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Vitamin Basics 101

Vitamins are an essential piece to the overall health and wellness puzzle. You cannot thrive without them and your body needs a well-rounded variety in order to maintain balance, strength and vitality.

Here’s a breakdown of the most common vitamins, why they’re important and how you can find them in clean, whole-food sources:

Vitamin A: Important for a strong immune system as well as healthy vision, Vitamin A has been shown to lower risk of lung cancer. Because Vitamin A can build up in your system when it comes from supplements, be sure to get your recommended daily dose from whole foods instead of pills.

Food Source:IMG_5660

  • Sweet Potatoes
  • Carrots
  • Red Peppers
  • Cantaloupe
  • Mangos
  • Black-Eyed Peas
  • Salmon

Vitamin B: B vitamins help your body convert food into energy AND they help maintain healthy brain and nervous system function. Folate, aka B9, is essential for healthy pregnancy and B12 keeps red blood cells and neurological function strong.

Food Source:index

  • Eggs
  • Nuts
  • Beans
  • Fish

Vitamin C: Critical for a strong immune system, Vitamin C also boosts the body’s collagen production, keeping skin cells healthy and vibrant. Vitamin C found in lemon juice, for instance, also helps the liver metabolize fat.

Food Source:

  • Lemonfruits-and-veggies
  • Kiwi
  • Orange
  • Red Pepper
  • Broccoli
  • Strawberries
  • Cauliflower
  • Tomatoes

Vitamin E: Important for heart health and a strong immune system, Vitamin E has been shown to lower the risk of heart disease as well as prostate cancer.

Food Source:image001

  • Almonds
  • Spinach
  • Olive Oil
  • Peanut Butter (be sure to buy organic, all natural peanut butter; commercial peanut butters have hydrogenated oil, which you want to stay away from always.)

Vitamin K: Essential for strong bones and healthy blood, half of your body’s Vitamin K is produced in the gut and the other half comes from food, which is why those on blood thinner or certain antibiotics should ALWAYS consult their doctor before taking supplements or eating large amounts of greens, which are a great source of this m90269550uch-needed vitamin.

Food Source:

  • Kale
  • Collard Greens
  • Spinach

There are a great many additional vitamins and minerals that are necessary for thriving health, but this is a good place to get started. Fill your grocery cart, kitchen cupboards and dinner plates with the food above, improving your overall health and helping prevent chronic illness and disease down the line.

For personalized support and information related to clean eating, balanced nutrition, and healthy lifestyle, visit Eat Clean Health and look at the variety of nutrition plans, programs, detoxes and meal plans found there. And don’t forget to sign up for the Eat Clean Health  monthly newsletter.

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3 All-Natural, Affordable Beauty Brands

As if you needed another reason to love Target!

Chemicals in your beauty products mean chemicals are absorbed by your skin and allowed passage into your blood stream and internal organs. Affordable-Beauty-Must-HavesNot good.

Just like food, when you’re shopping for beauty products, look for items with only a few ingredients. Also like packaged food, keep in mind that the first 3 ingredients listed on a beauty product comprise approximately 98% of that particular item; meaning you want those first 3 ingredients to be naturally derived and easily recognizable. If you don’t know what it is nor how to pronounce it, you can be sure your body doesn’t either!

So how does this relate to Target?

Target is about to launch a toxic rating system that will grade beauty products on a scale of 0 to 100. The higher the score, the ‘cleaner’ the product is. For instance, products that aren’t tested on animals, contain a low concentration of toxic or irritating ingredients and have minimal packaging will be rated high.

This system may take up to a year to arrive at a store near you, so in the meantime, keep an eye out for these fantastic, natural brands:

Shea Moisture:

  • Coconut & Shea Butter Hand Cream
  • Coconut &Hibiscus Hand and Body Scrub
  • Coconut & Hibiscus Moisturizing Shampoo and Conditioner
  • Shea Butter Soap

Pacifica:s488578955539485895_p34_i1_w429

  • Mineral Lip Tint and Eye Pencils
  • Body Butter
  • Day & Night Face Lotion
  • Purify Coconut Cleansing Wipes

Burt’s Bees:

  • Baby Bee Bubble Bath
  • Fresh Peppermint & Rosemary Body Wash
  • Party Lips: Lip Balm
  • Fragrance Free Nourishing Lotion

As our awareness of toxicity and chemical exposure grows, the health and beauty market must also respond and react. The 3 all-natural beauty brands listed above are affordable, appealing options for those looking to nourish the outside without harming the in.

So kudos to Target and to companies like Shea, Pacifica and Burt’s Bees, who are also concerned with the health of our products and are actively taking strides to turn it around.

For additional support and information related to clean eating, balanced nutrition, and healthy lifestyle, visit Eat Clean Health and don’t forget to sign up for the Eat Clean Health  monthly newsletter.

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