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Clean Food. Healthy Bodies.


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How To Measure Weight Loss without Stepping on the Scale

We’ve all done it. That dreaded moment before you step on scale when you say to yourself that it’s just a number, it’s not a big deal and you’re not going to let it affect your day while silently cursing the big lunch you had and wishing you had stuck it out on the treadmill just a few minutes longer this week. Instead of dreading an inconsequential number staring back at you, here’s how to measure body changes without stepping on a scale.

The Fit of Your Clothes 

Try on a pair of jeans, or even a shirt, that was quite snug before you started eating healthier and moving your body. Does it fit better? Looser? If so, yippee! That means that your body is changing, re-shaping and sweightshedding body fat in favor of lean muscle.

Watch Your Measurements

Whether you’re working with a nutritionist, personal trainer or going it alone, it’s always a good idea to take waist, hip and arm measurements when you first begin a new routine. To get an accurate read, measure the widest part of your arms, butt, waist and thighs. Watching inches fall off your frame is one of the most incredibly satisfying and motivating reasons to keep on going.

Check Your Stats

If blood pressure, family history, high cholesterol or body fat percentage was the impetus for you to eat differently and move your body, regular check-ups via your chosen health professional will let you know if you’re on the right track. Good health isn’t just about looking fierce in your jeans, it’s about preventing chronic illness and disease down the line.

Monitor Your Emotional Health

Has there been changes in your confidence, happiness or self-esteem since you started making changes to your diet and exercise habits? Are you feeling positive and focused mentally and emotionally? If so, what an excellent morale booster that impacts an area of your life that numbers on a scale could never touch.

Gauge Your Daily Energy and the Quality of Your Sleep   emotional-health-300x200

Eating well and exercising doesn’t just impact the scale; it impacts your overall wellness. You may have found that your daily energy has skyrocketed or you’re sleeping sounder and deeper than ever before. What a fantastic way to gauge your success and keep you moving forward on the path to a healthier body.

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

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4 Habits to Improve ASAP

We’re all guilty of it. Doing things on a daily basis we know aren’t good for us, but powering through anyway and saying ‘tomorrow will better’. Great approach. Some habits, however, do require immediate awareness and change; helping prevent any long-term negative effects. here are 4 habits to improve asap.

Sitting All Day   

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business and work

We’ve moved from nomadic creatures to a very sedentary culture. What this means is that the majority of us spend way too much sitting at desks or in cars all day. Sitting for prolonged periods is directly linked to a variety of chronic health problems including heart disease, cancer and obesity. Set your phone alarm as a friendly reminder to take a 5-10 minute walk every 2 hours, invest in a standing desk, and make a point of talking evening strolls to get your body and blood moving.

Sleeping Too Little

In addition to being sedentary, we’re also a very busy and over-worked culture. This leads to skipping on sleep instead of allowing our bodies to rest and recover properly. Along with sitting all day, chronic sleep deprivation is also directly responsible for many serious health conditions such as heart problems, high blood pressure and strokes. Focus on making the necessary changes to your sleep schedule and bedroom environment, providing your body the necessary rest it requires to function well.

Stressing Too Much sleep-problems-woman-120301

Stress ages the body inside and out. Plus it frequently leads to lack of sleep and/or poor quality sleep, compounding the negative effects on your overall health. Although stress is unavoidable, how you react to it isn’t. If you find that chronic stress plagues your daily life, start to incorporate stress-reduction techniques into your routine. Deep breathing, yoga, social time with loved ones, laughter, massages and long showers are all great options to start with.

Cooking with Toxic Oils

You already know that deep-frying food in heavy oils are dramatically bad for your health. But did you know that cooking with certain oils can also be toxic to your health? Cooking with high-heat oils such as soybean oil, canola and vegetable oil releases carcinogenic particles, causing inflammation and toxicity in the body. Cook on medium to low temps with olive oil, coconut oil or avocado oil instead to protect your long-term health.

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


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Five Metabolism Boosting Tips

Ah, the ever elusive ‘fast metabolism’. Everyone wants one and some people think it’s as mythical as unicorns. While some people seem to be genetically, metabolically blessed, others have to work a bit harder to feel their internal furnace burning strong. These five metabolism boosting tips can help get you there.

Is it Chilly in Here?

If you lower your body’s temperature by just a few degrees, your body starts to burn more calories in its attempt to raise it back to a comfortable zone. Dropping the thermostat in your office or while you sleep to 66 degrees can help you burn more than 7 percent more calories than higher temps.

Get Spicy          HIIT-Workout

Spicy food can also mean a fat-burning metabolism. Capsaicin, found in peppers such as chili peppers, jalapeños and cayenne, has been shown to help people shred fat. Plus, it’s a tasty way to flare up your meals.

Clean Eating

No surprise here. The cleaner you eat, the cleaner your body burns fuel. Aim for organic, non-processed foods; the chemicals, added sugars and additives found in processed foods  and non-organic foods can negatively disrupt your hormones and slow metabolic functions.

Train Smarter

Instead of hour long cardio sessions on the treadmill, mix it up with HIIT (high intensleepsity interval training), which can save time AND increase your metabolism for a full 24 hours post-workout. The higher the intensity, the more rebuilding and calorie burning your muscles do after you stop; plus it’ll help create nice definition and tone in body muscle.

Sleep it Off

That’s right; the amount and quality of sleep you get directly impacts how effectively your metabolism burns. Lack of sleep and/or constant fatigue directly impact the hormones responsible for regulating appetite and energy use in the body. Aim for 8-9 hours of sound, restful nights and your overall health and metabolism will thank you for it.

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


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Introducing Kumu Wellness!

Get a Coach.

Set a Goal.

Change your Health and Wellness.

Eat Clean Health is thrilled to announce the launch of Kumu Wellness!

Kumu is a health and wellness app that matches clients with coaches to help them achieve their individual health goals! Kumu is great for anyone looking to lose weight, increase their energy, get in shape or learn to eat better. If you’re interested in working with your own personal wellness coach, you can sign up completely free at getkumu.com!

Kumu works by matching clients up with real Coaches (like me!) to help clients accomplish their health, welllness and fitness goals. Clients are able to text, send photos, and video chat with their coaches, whenever they need to, plus it’s made to be affordable and flexible so it works no matter what your schedule looks like.

Aside from being able to have unparalleled access to your Coach, the Kumu app has some awesome tools to keep track of your progress. There’s the Kumu Activity Feed that shows you how long you’ve been active each day, and how you’re doing on your goals with your Coach. To give you extra motivation and support, there’s the Kumu Team Stream where you can interact with teammates and give High Fives on a job well done!

If you’re interested in getting started with Kumu, all you need to do is register for free at getkumu.com and you’ll be ready to meet your Coach when we go-live next week!
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6 Exercises to Torch 600 Calories

If you wear a heart-rate monitor (or any kind of logging gadget) during your sweat sessions, you know the thrill of looking down and realizing you’ve way overshot your goals. It’s almost like a mini-challenge: How many calories can you burn in as little time as possible.

If you weigh around 150 lbs, the 6 exercises to torch 600 calories found below will have you in-and-out and 600 calories lighter in about 45 minutes.

HIIT-planks

HIIT: Full body muscle toning and plyometrics keep your heart rate high and your metabolism humming, not only during class, but for the remainder of the day as well.

Boxing: Sparring with a partner is an excellent way to get your heart pumping, the pounds dropping,  stress levels fleeing and your body sky-rocketing.

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Running: Always a winner, an 8 minute mile pace will have you completing a 5 mile run in about 40 minutes while burning off approximately 600 calories. Can’t you already feel the endorphins flooding your system?

Cycling: Indoor or outdoor, if you push yourself to go faster than 20 MPH, watch those calories melt off in record time.

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Cross Country Skiing: If you challenge yourself to go move between moderate and race pace, you can actually burn anywhere between 600-1200 calories an hour.

Hiking: Instead of getting intimidated, get serious about those hills on your favorite hiking trails. The steeper the incline the better, and if you’re wearing a backpack that weighs 10-15 lbs, even better!

 

Hiking

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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Boost Your Mood in Two Minutes Flat

Bad moods happen to the best of us. Sometimes we see them coming like ominous clouds on the horizon and sometimes they hit us like frogs falling out of the sky, but whatever the catalyst, a two minute break is all you need to get your bad mood back to ‘feeling good’ status.

When errant emotions strike, these simple tips will boost your mood in two minutes flat:

Hugs: What’s the first thing do you do after a fight? Hug it out! Hugging lowers blood pressure, encourage positivity and releases the ‘feel-good’ hormone oxytocin. Lower feelings of stress and anxiety by locking yourself in a long embrace.                                      BlondWomanReachingArms-450

Breathe: When you’re anxious, angry or stressed, simply stand or sit still for 2 minutes and focus on your breathing. Doing this brings attention back to your inner core, allowing the chaos to quiet. Inhale deeply, hold for 5 seconds and release slowly. Deep breathing slows the parasympathetic nervous system and allows the mind to calm and focus. Once you are centered, go about your business with a fresh outlook of positivity and awareness.

Smile: Just the act of smiling can put you in a better mood. Instead of scowling at whatever internal or external angst you’re dealing with, force yourself to smile. It’s amazing how the simple act of smiling will actually lead to not only a rush of warmth, but quite often laughter as well. As they say: ‘Fake it till you make it.’

Step into the Light: Sunshine and Vitamin D are directly related physical AND mental health. Not only does vitamin D boost your immune system, it also improves brain function, helping you feel balanced and vibrant. Although 5 minutes of unfiltered sunlight is ideal, a quick 2 minute break to soak up the sun will also do your mind and body good.

Tune In: Though it’s wise to limit you time zoning out in front of the TV or wasting hours on the internet, a quick 2 minute break to watch your favorite funny YouTube video or a re-run of your favorite ‘Friends’ episode is sometimes all it takes perk you right back up. Do a quick Google search for laughing babies or cute animals to bolster your mood.

Jump Around: That’s right, get the blood flowing and shake it off when bad moods strike. As silly as it might sound, a 2 minute round of jumping jacks, high knees or wild dancing may be all you need to shake off irritability.

Laughter: One of the major benefits of laughing on a regular basis is the release of endorphins. Many people associate endorphins with intense physical activities, such as running, but a well-placed deep belly laugh provides the same mental and physical benefits.

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In addition to experimenting with these two-minute mood boosters, keep the frequency of bad moods at bay by implementing the following steps into your daily routine:

· Eat fresh, well-balanced meals. Sugar, processed foods, wheat, food dyes and preservatives all spike blood sugar and alter hormonal balance. Fill your daily plate with a variety of fresh fruits, vegetables, seeds, nuts, whole grains and lean, clean protein to help your mental and physical health thrive.

· Exercise! Get your sweat on and get those all-important endorphins rushing through your veins to keep your mind and emotions feeling fantastic.

·  Omega 3: A daily fish oil or omega 3 fatty acid supplement is an excellent way to safeguard not only your health, but your mood as well.

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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Top 8 Reasons to Circuit Train

Bored with your usual workout routine? Looking to take your fitness intensity up a notch? If so, perhaps it’s time to try circuit training, also known as interval training. If strength, weight loss, energy, and a powerful metabolism are on your to-do list, let these Top 8 Reasons to Circuit Train help you get there.

Less Time, Bigger Results: Combining strength and cardio work into 1 intense workout results in maximum results in minimal time. Yippee for your busy schedule!

2-in-1 Workouts: You’re probably used to choosing cardio or strength training when planning your sweat session. With circuit training, you get to do both. Cardio drills interspersed with muscle toning exercises equal an all-inclusive workout that leaves your body in top shape.           hiit-high-intensity-interval-training-work-out-3

Boost Metabolism: High impact circuit training encourages your body to move into high fat-burning mode, helping your torch fat in less time. Plus, the focus on muscle toning and strength keeps your metabolism soaring up to 48 hours after the actual workout.

Physical AND Mental Challenge: It’s easy to step into a standard routine at the gym. You know what machines and what exercises you’re comfortable with, and typically, that’s what you’ll do on automatic repeat. Circuit training forces you to engage muscles and focus your attention on specific tasks, which challenges and improves physical strength, endurance and excitement about the work at hand.

Time Efficiency: No more logging long, tedious sessions on the elliptical. Circuit training is specifically designed with efficiency in mind. Apply your body, challenge your muscles and move on to the rest of your day, looking and feeling great.

Intrigue and Interest: It’s easy to zone out during a workout, especially if what you’re doing isn’t exciting or challenging. The variety of exercises found via circuit training mean no 2 workouts are the same, which means you’ll constantly stay engaged and excited about the work you’re doing.

Play Around with Equipment: How many times have you by-passed new pieces of equipment at the gym, unsure how to use it or fear that attempting to use it will make you look like a gym novice? Circuit training eliminates that; trainers implement new tools and tactics into each session, helping you understand not only how to use the latest fitness tools, but also experience how they can and will improve your overall physical physique and performance.

Be a Bad-ass: Technically, this may not seem like a tangible result, but there’s something to be said for the mental and physical side effects of challenging your every part of your mind and body that leave you feeling confident, energized, lean and and quite honestly, just a titch invincible. Like anything else, the more you do it the more you’ll see improvements and growth in your skill and strength, which will undoubtedly make you feel like a bad-ass.

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There you have it. The top 8 reasons to circuit train. Now get to it!

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.