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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   

business and work

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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6 Health Benefits of Lemons

When life hands you lemons……eat them! No need to turn lemons into lemonade; use fresh lemon juice ! If this tart citrus fruit isn’t yet a dietary staple, here are the 6 health benefits of lemons you may not be aware of.

Boost Immunity

Loaded with vitamin C, lemons are an excellent source of immune boosting antioxidants and vitamins.

Burn Fat

Lemon juice contains pectin, a soluble fiber that has been shown to aid in weight-loss struggles.

Glowing Skin     lemons

Chock full of vitamin C, lemons help boost collagen, encourage cell turnover and slow the aging process with its high concentration of anti-oxidants.

Warm Up the Digestive System

Stimulate your digestive track and help the body metabolize fat by squeezing the juice of 1 fresh lemon into a cup of warm water each morning.

Kidney Stone Protection

Drinking one half-cup of lemon juice every day raises citrate levels in the urine. Studies have shown that this could protect against calcium stones in the kidney.

Potassium Boost

Bananas aren’t the only way to get a big helping of potassium in your system. In addition to vitamin C, lemons offer 80 milligrams of this mineral that helps your body stay strong and nimble.

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


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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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Top 8 Daily Health Habits to Start Now

Getting healthy doesn’t have to be hard. In fact, when taken in small, simple steps, it can even be fun! These top 8 health habits to start now can improve your overall health and wellness, no matter what chapter of the healthy living journey you’re in.

Daily Water: That’s right folks, drink up! The average person only drinks 20 ounces a day, which is a far cry from the recommended 60. Keeping your body hydrated is essential to internal and external health, energy and hunger stabilization, so keep a reusable water bottle with you throughout the day and chug away!walking-shoes-530

Daily Walks: It doesn’t have to be strenuous or long, but two or three 5-10 minutes walks per day help break up monotony, get your blood circulating and keep cravings in check as well as provide stress relief and mental balance.

Daily Sleep: You already know that 7-8 hours of quality sleep per night is recommended in order to stay healthy and manage a healthy weight, but too often, our daily lives, stresses, family needs and multiple other factors prevent this from happening. The same way you plan meals, gym time, social outings or work projects, make a bed schedule and put all the pieces in place that will allow you to stick with it.

Daily Laughter: Health is often associated with food, fitness, stress and sleep. And while this is absolutely correct, the emotional and mental health that results from daily laughter is just as key. Laughing not only decreases stress hormones and increases immune cells, helping the body prevent illness, laughing also triggers the release of endorphins, the body’s natural feel-good chemicals.

Daily Greens: Much like water, daily greens are another simple but essential part of healthy living. Since greens are so versatile, it’s easy to sneak them into every meal. A little asparagus in your morning eggs, some leafy greens with lunch and then some roasted broccoli for dinner. You get the idea.  Laughter

Daily Downtime: We’re a very ‘plugged’ people. Phones, TV, computers, iPads, work emails, personal emails and more constantly invade the waking parts (and sometimes nights) of our daily existence. Even if you have to set a reminder on your phone to do it, take time every day to turn it off, look away and get back to it tomorrow. It’ll still be there. Your calm and balance may not.

Daily Cuddles: Physical contact has a whole host of health benefits, plus it’s terribly fun! Cuddling boosts the immune system, lowers blood pressure and cortisol (stress) hormones,  improves relationships and relieves anxiety. So grab a partner, a pet or a pillow and snuggle up!

Daily Growth: Challenge yourself daily. This may entail physical, mental or spiritual expansion. Read something outside your scoop of interest or expertise, push your body to new limits, be mindful of the stories and needs of people all around you, challenge yourself to think or act outside your routine box and watch your intelligence, empathy and happiness expand.

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

If you’re looking for personalized, 1-on-1 support, visit getkumu.com and sign up for your own personal wellness coach!


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4 ‘Feel Good’ Foods

For all the talk focused on emotional eating and how to stop the cycle, let’s flip the switch for a minute and talk about how to embrace those comfort food cravings in a healthy way.

chocSalmon: When you need to combat feelings of anxiety or stress, try wild caught salmon. Regular consumption of omega-3s has extensive research support for both the prevention and treatment of clinical depression. And there’s growing evidence that omega-3s also help reduce anger and irritability.

*Healthy omega-3 fats found in nut butter or avocado are also excellent source of feel good nutrition, in case fish isn’t your thing.

Chocolate: In addition to being delicious, dark chocolate can help reduce stress hormones flooding your body. Not just any ol’ chocolate will do, however. Be sure to indulge mindfully in chocolate that has at least 70% cacao.

Mashed Anything: Typically gooey, cheesy foods, rich foods are thought of as go-to, indulgent ‘comfort foods’. Foods such as mashed potatoes, mac-n-cheese or nachos. Ever had Cauliflower or Sweet Potato Mash?  Hearty substitutes like these are an excellent way to indulge your need for warmth and ‘grounding’ without undoing all the healthy changes you’ve made to your body and health routine. greens

Greens: Are you needing comfort from feeling sluggish, fatigued and sober? Instead of reaching for red bull or a double espresso, reach for some energizing greens instead to hydrate and enliven the body. Leafy greens are an excellent source of folate, which directly contributes to the production of serotonin, helping ward off depression and improve mood.

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

If you’re looking for personalized, 1-on-1 support, visit getkumu.com and sign up for your own personal wellness coach!