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 sshedding 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   

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.

Sweet Potato Chili Recipe

Here at Eat Clean Health, we love hearty but healthy meals! To that end, here’s one of our favorites.

Enjoy!

Sweet Potato Chili

Ingredients

• 2 cloves garlic, chopped
• 1 small sweet onion, diced
• 1 large sweet potato, chopped
• 1 15-ounce can kidney beans
• 1 15-ounce can black beans
• 1 28-ounce can organic crushed tomatoes
• 1 28-ounce can organic fire-roasted diced tomatoes
• 2 Tbsp. cumin
• 2 Tbsp. chili powder
• 1 tsp. salt
• 1/4 tsp. red pepper
• 1 bay leaf
• 2 Tbsp. olive oil

Directions

Heat olive oil over medium-high heat and cook garlic and onion a few minutes. Add potato and cook a few minutes.

Add beans, tomatoes and spices. Bring to boil, reduce heat and simmer until the potatoes are just tender.

Serve topped with Greek yogurt, fresh avocado slices and cilantro. For a milder version, omit the red pepper

5 Scents to Invigorate Your Day

In our rush to taste, see and touch, our desire to smell is sometimes muted. Bring wonder back to your senses by focusing on these 5 scents to invigorate your day and enhance your mind, body and spirit.

Cinnamon: Not just a fantastic natural, calorie free sweetener that helps balance blood sugar, sniffing cinnamon is also linked to higher levels of alertness. Sprinkle cinnamon in your morning smoothie or favorite almond milk latte and refresh your senses.

Peppermint: Feeling forgetful or fatigued? Take a whiff of peppermint. Studies have shown that smelling peppermint improves brain function, memory and visual-motor skills. Peppermint is also linked to a boost in exercise performance. Those you sniff or even drink a few drops of peppermint oil diluted in water pre-workout have improved performance, energy and endurance as well as a higher threshold for pain and injury. How refreshing!

Rosemary: If ‘space cadet’ is your middle name, try adding rosemary to your daily diet, which improves mental concentration and speed. Sprinkle this fresh herb into your morning omelet for delicious flavor and improved mental function.

Citrus: Feeling stressed? Take a deep breath and inhale some citrus. Orange, grapefruit and lemon are excellent choices for anxiety reduction. Even better yet, snack on a fresh grapefruit or orange, reaping both mental AND physical health benefits1

Lavender: Known for its relaxing benefits, lavender is an excellent way to unwind and soothe the senses. Taking a deep inhale of lavender before bed encourages deep sleep, so pick up a bottle of essential oil and dab it on your wrists before hitting the sheets. Jasmine can also have this relaxing, deep sleep effect, so play around with your favorite scent.

And the best part about all these scents? They’re also amazing health boosters. Add these herbs, spices and fruits to your regular eating routine and you’ll reap not only the mental, but physical benefits as well.

For individual nutrition planning, programs and support, please visit Eat Clean Health. And don’t forget to sign up for the Eat Clean Health  monthly newsletter, an excellent source of clean eating ideas and healthy lifestyle information.

6 Spices to Slim Down and Boost Health

Experimenting with spices is one of the most delicious and healthy ways to flavor your food and expand your expertise in the kitchen. Whether you’re an herb novice or a spice aficionado, these 7 spices to slim down and boost health provide an array of taste, body-boosting pizazz and culinary excellence!

Cumin: Boost Mental Focus

Give you brain an extra boost with Cumin. Lab studies indicate that cumin’s anti-inflammatory properties can improve memory as well as lower stress. Add some to your homemade hummus sprinkle it over pumpkin seeds before roasting.

Fenugreek: Helps Curb Appetite

This nutty-tasting spice is packed with fiber, helping people fill fuller and eat less. If you want to experiment, try sprinkling some into your morning smoothie or over your veggie sauté. It can also add a nice flavor to roasted meats or veggies.

Ginger: Ease Muscle Pain AND Improve Digestion

Ginger is a natural anti-inflammatory, which helps reduce muscle pain. After an especially intense workout, add fresh ginger to your smoothie or vegetable sauté. Ginger has also long been touted as an excellent remedy for nausea as well as………..

Cinnamon: Support Strong Bones

You’ve probably heard that a dash of cinnamon can help balance blood sugar (which is true), but did you know that cinnamon also support strong bones? The manganese found in cinnamon helps bones stay healthy and strong, so try sprinkling some in your smoothie, lemon water or morning fruit bowl to support a sturdy frame.

Cajun: Slim Down

The capsaicin found I n red peppers and chilies helps boot your metabolism, encouraging the body to burn fat. Studies have also shown that people who add heat to their food have a tendency to eat less, helping maintain a healthy body weight. Add to veggies, soups and meats.

Turmeric: Improve Mental and Physical Health

My favorite of all spices, turmeric helps alleviate arthritis and lower cholesterol. Its high concentration of antioxidants and anti-inflammatory properties also improves mental health as well as lowers the risk of certain cancers. Plus, it’s delicious added to almost anything. Sprinkle in eggs, smoothies, soups, veggies, grains and meat. Delicious!

For individual nutrition planning, programs and support, please visit Eat Clean Health. And don’t forget to sign up for the Eat Clean Health  monthly newsletter, an excellent source of clean eating ideas and healthy lifestyle information.