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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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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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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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The Top 8 Health Benefits of Dates

We love dates! And no, not the pick-me-up at 7 for dinner and a movie kind of date. We’re talking about the deliciously healthy, chewy and sweet dates!

Dates are an excellent source of body-healthy vitamins and minerals, such as calcium, sulfur, iron, potassium, phosphorous, manganese, copper, magnesium, zinc, thiamin, riboflavin, niacin, folate, vitamin A and vitamin K. Whew, all that’s found in just one date! In addition all this, dates are also an excellent source of fiber, which keeps your blood sugar stable and your cravings low. But that’s not all!

The Top 8 Health Benefits of Dates:

  • Boost Energy Levels: Health, natural sugar accompanied by fiber equal increased energy within 1/2 hour of eating dates.
  • Relieve Constipation: High in soluble fiber, dates promote healthy bowel movements, relieving symptoms of constipation.
  • MedjoolDatesRegulate Digestive Health: High fiber combined with amino acids stimulate the digestive process and help the body assimilate nutrients.
  • Bone Strength: Minerals such as calcium, magnesium and copper are essential to strong bone health.
  • Weight Management: Vitamins, protein and naturally occurring sugar keep the body balanced PLUS satisfy sweet cravings.
  • Healthy Nervous System: Potassium found in dates promotes a healthy nervous system and improves mental alertness and brain activity.
  • Cancer Prevention: Research shows that dates may be effective in reducing your risk for stomach cancer. This, along with a healthy lifestyle will support your overall health.
  • Heart Health: Dates reduce LDL cholesterol as well as the risk of stroke and heart disease.

To reap any or all of the health benefits listed above, snack on a handful of dates a few times per week to strengthen your body, increase your energy, and regulate your digestive health.

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.