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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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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 and sign up for your own personal wellness coach!

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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!

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 and you’ll be ready to meet your Coach when we go-live next week!
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8 Tips for Accomplishing Your Goals

It’s that time of year: The holidays have passed and resolutions to improve your health, your relationships, your finances, your body and your job have begun. If you’re one of the many who begin the New Year with admirable, passionate resolutions that soon fade away under the weight of daily obligations, stress, and this crazy-little-thing called life, use these 8 steps to getting started and staying on track found below to help you stay focused and make 2015 your best year yet.

If there’s one thing we all succumb to, it’s waiting for the ‘right time’ to start. This is a huge mistake.

THERE IS NO PERFECT TIME! If you’re always waiting for the ‘right time’ or the ‘perfect time’ to start a new project, especially when it relates to health, you’ll never begin. Life is always busy and there’s always a reason to put it off until tomorrow, next week, or never.Green-Resolutions


By putting off your goals, needs, and aspirations, you are sabotaging yourself. You are thwarting your desire to grow, change and thrive. Perhaps you fear failure, disappointment, embarrassment or criticism. That’s perfectly understandable; we’ve all been there. Refuse to let it stop you from taking action.

The hardest—yet most critical—step, is starting. ALL YOU HAVE TO DO IS START.

Before work, family, fear, and life in general stop you, here are 8 steps to getting started and staying on track:

  1. Visualize: What do you want? Get specific. What do you want your life, job, body, etc….to look like? What will it mean for you to accomplish it?
  2. Draw a Blueprint: Write your goals and course of action on bulletin board or a piece of paper; somewhere you can see it daily. Write clear, specific goals and the actions you will take to accomplish them. Write down do-able, day-to-day steps. Chart out daily AND monthly courses of action.
  3. Take 5’ Every Morning: Start the day with an intention. Set yourself up for success by reading a motivational quote or listening to motivational speakers. Believing is part of doing. You actions follow your thoughts, so start the day with positive intentions.
  4. Do Something: Make a healthy shopping list, schedule 20 minutes for physical activity, pack a healthy snack, or plan your next meal. It doesn’t have to be huge, it just has to initiate action. As long as something’s moving, that’s a start. Start anywhere!
  5. Embrace Setbacks: Even if you’re doing all the ‘right’ things, there are still going to be days that feel like a fail. Embrace them. Learn from them. Keep moving forward. What did you learn and how can it make you better? It doesn’t matter you fall as long as you get back up and refuse to quit.
  6. Push Though: There will inevitably be days you don’t feel well, eat well, or make the healthiest choices. That’s no reason to throw in the towel. Balanced health isn’t an all-or-nothing mentality. It’s pushing through resistance and setbacks in order to create the life, body, and health you want AND DESERVE to have.
  7. Stay Positive: Have fun! Thinking, planning, failing and moving forward take work. Enjoy it by staying positive, even when workouts feel draining or the day has taken its toll.
  8. Get Support: Everyone needs a boost. EVERYONE. Get support from a spouse, friend, or professional. When it comes to nutrition, what works for one person may not work for YOU, so it’s important to get support with your individual needs. When you understand the connection between what you eat, why you eat, how you feel, and as a result, how you look, you can begin to make small, sustainable changes that lead to a happier, healthier, more energetic you.

Life is never going to hand you the ‘perfect’ moment. YOU have to create them. YOU have to make it happen.  And there’s no better time or place than starting now. Here. Today.

For additional, personalized support and information related to clean eating, balanced nutrition, and healthy lifestyle, visit Eat Clean Health.