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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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Coconut Pumpkin Latte Recipe

Now that we’re moving from fall into winter, it’s time to get festive–and healthy!–with this deliciously clean version of a warm holiday beverage.

Coconut Pumpkin Latte

d1de756fd571c43cfc7cca63319187c5Ingredients

  • 1 Shot Espresso (or 1 cup strongly brewed coffee)
  • 1/2 cup coconut milk, full fat
  • 1/4 tsp. pumpkin pie spice
  • 1 tsp. vanilla extract

Directions

  1. In a small pot, combine all ingredients except espresso/coffee
  2. Over low to medium heat, warm until the milk has small bubbles
  3. Pour espresso/coffee into a mug and add the warmed milk mixture
  4. Sweeten to taste. Stevia, honey or maple syrup are good options. Or go without!

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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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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Roasted Broccoli Recipe

You hear it all the time: ‘Eat Your Greens!’. When it comes to greens, there are a menagerie of choices and you really can’t go wrong with whatever you choose, so today we’ll just focus on broccoli and how wonderfully delicious it can be. Whether you’re looking for a side dish for dinner or a big batch to food prep and keep in the fridge to use a the base to a salad or a quick snack, this roasted broccoli recipe is simple, tasty and sure to satisfy all!

Roasted Broccoli Recipe

Ingredients

1 bunch broccoli, cut into floretsbroc
2 tablespoons extra-virgin olive oil
2 garlic cloves or 1 tbsp minced garlic
Salt and pepper, to taste

Directions

  1. Preheat oven to 450 degrees F.
  2. Coat the broccoli florets with the olive oil and garlic, adding salt and pepper to taste (optional)
  3. Place on a roasting pan and spread evenly.
  4. Roast, without stirring, until the edges are crispy; about 20 minutes.
  5. Take out of oven and enjoy!

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!


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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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